How much load do you take on?

In the world of exercise, the term "load" is often used to describe the weight or resistance we apply to our bodies. Whether it’s lifting weights, running on a treadmill, or swimming laps, each activity involves managing a certain load.

When we workout, we manipulate load in various ways.

🏃🏽‍♂️ On a treadmill, we adjust the speed and incline to challenge ourselves.

🚴🏼‍♂️ On a stationary bike, we tweak the cadence and resistance.

🏊🏿‍♂️ In the pool, we modify our movements to increase or decrease resistance as we glide through the water.

🪑 Even gravity is a load; every time you stand up from a chair, your body experiences the force of gravity pulling you down.

But load isn’t just about physical weight.

It’s also about the mental and emotional burdens we carry.

Think about a time when you were asked to move in a way that was uncomfortable or even painful. That’s not just a physical load; it’s a load on your mind and emotions as well.

When we take on too much load, whether physical, mental, or emotional, our bodies can struggle to cope. This can lead to compensatory movements or patterns that aren’t natural and in some cases not healthy.

As a kinesiologist, I don’t just focus on how your joints move; I look at how your entire body moves as a system.

I use load as a gauge to assess what’s working well and what isn’t. We can adjust the load—adding or removing it—to help your body move more efficiently and comfortably.

Sometimes, to make real progress, we need to take some of that load off. It’s like the song, The Weight says, “Take a load off Annie.”

So, what load are you putting on yourself?

Consider not only the physical load but also the mental and emotional ones. Past experiences that didn’t go well can weigh heavily on your mind. Maybe you had a negative experience at the pool or in a group fitness class, and the thought of trying again feels overwhelming.

That’s a load, too.

Load is a powerful tool.

It can push us to new levels of fitness and wellness, but it’s a delicate balance. Adding too much too quickly can be counterproductive.

This Fall, I encourage you to consider the load you’re carrying. What’s manageable for you? Remember, your capacity may change daily depending on your physical health, mood, and mental state. So be sure to check in when you need.

To help you find the right balance, I’m offering several group classes this Fall, each designed to help you manage your load effectively.

Additionally, my new virtual program, Mindful Movement, starts this September, providing a gentle way to offload stress and tension. To learn more about it, be sure to RSVP to The MedFit Movement Studio's Community Connections Launch Party. Join us virtually on Sunday, September 8, at 3 PM for a sample class with movement and opportunity to connect with yourself.

​RSVP today! 

And for a more personalized approach, you can work with me one-on-one in my signature program, Movement Momentum, where we’ll customize the perfect load for you.

Take a moment to reflect on the loads you carry—both seen and unseen—and let’s find a way to make them work for you, not against you.

Stay well and happy moving,
Lisa

Have you ever been part of an event with a group of people and felt the power of collective experience?

Perhaps you’ve cheered together at a sporting event or swayed to the rhythm at a concert with your local community. These moments of shared experience often amplify our enjoyment and connection to the moment.

I recently returned from a bike and yoga therapy retreat with nine wonderful individuals.

We cycled together, repaired our bikes side by side, took in breathtaking views, and practiced yoga as a group. We enjoyed each other’s company, shared meals, explored walking trails, and even learned about the resilient Acadians of Nova Scotia, who were among the early settlers of what is now Canada.

This retreat underscored the value of community.

When we come together with a shared goal, the experience becomes richer and more fulfilling. It’s this sense of connection and collaboration that inspired me to create The MedFit Movement Studio—a space for exploring movement, experimenting with wellness, and fostering community.

I’m thrilled to announce the launch of The MedFit Movement Studio with our Community Connections Launch Party! 🎉

Join us virtually on Sunday, September 8, at 3 PM for an afternoon of movement, connection, and fun. It’s a chance to enjoy moving your body, meeting new people, and celebrating the start of something special.
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​Mark your calendar and RSVP today!

Learn more about what we have in store and be part of a community where we unite, move, and thrive.

Let’s launch a healthier tomorrow together!

Stay well and happy moving,

Lisa


P.S. This is an open event, so feel free to invite anyone who might appreciate being part of a community dedicated to physical activity, exercise, and movement!​

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In our fast-paced world, it's easy to feel like opportunities for physical activity have passed us by. Work, family, and countless responsibilities can make it seem impossible to find time for ourselves.

But the truth is, it's never too late to become the physically active person you aspire to be.

No story exemplifies this better than that of Mary Stroebe.

Mary’s journey is a testament to the power of perseverance and the human spirit's boundless potential. At the age of 75, Mary decided to embark on an extraordinary adventure: she began competing in triathlons. While many might consider retirement a time to slow down, Mary saw it as an opportunity to push her limits and explore new horizons.

Mary's story isn't just about participating in races; it's about breaking barriers and defying expectations. She continued to compete well into her 80s, completing triathlons with a tenacity and joy that inspired everyone around her. Even after suffering a serious injury, Mary didn't give up. She used her recovery period as a chance to train harder and come back stronger.

Her story gained widespread recognition, eventually being chronicled in the short documentary "Mary & Bill". This film captures her spirit, her unwavering determination, and her message to the world: Age is just a number, and it's never too late to pursue your passions.

Mary's journey teaches us several valuable lessons about becoming physically active at any age:

1. Start Where You Are Today: You don’t need to be an athlete to begin. Start with small, manageable steps. A daily walk, a gentle yoga class, or a short swim can be the perfect way to ease into a more active lifestyle.

2. Enjoy the Process: Find activities you love. Whether it’s dancing, hiking, biking, or swimming, the key to maintaining an active lifestyle is enjoying what you do. Physical activity shouldn’t feel like a chore; it should be a source of joy and fulfillment.

3. Stay Consistent: Consistency is more important than intensity. Make physical activity a regular part of your routine, even if it’s just a few minutes each day. Over time, these small efforts will add up to significant improvements in your health and well-being.

Mary Stroebe’s story is a powerful reminder that it’s never too late to become the physically active person you want to be. No matter your age or current fitness level, you have the potential to make positive changes in your life.

Want some more inspiration?

Download my guide, Get Back to Enjoying Your Best Life to read more inspirational stories of my clients overcoming obstacles and finding their way back to their best lives.

Embrace the journey, set your goals, and enjoy the process.

Your best days of physical activity and vitality might still be ahead of you.

Stay well and happy moving,
Lisa

​P.S., If you are ready to explore what is possible for you, book your complimentary Roadmap to a Healthier You consultation. I have 2 spots open in my one-on-one program, Movement Momentum, in September. Allow me to guide you on the journey to discovering your physically active future self.

As the world gathers to celebrate the 2024 Summer Olympics, we are reminded of the incredible feats of athleticism, dedication, and perseverance that define the Games.

Athletes from around the globe come together, not only to compete for medals but to embody the Olympic spirit of excellence, friendship, and respect.

Watching these remarkable individuals push their limits can be incredibly inspiring, and there’s much we can learn from their journey to apply to our own physical activity and exercise pursuits.

🙌🏼 The Pursuit of Excellence

Olympians dedicate years to honing their skills, striving for personal bests, and overcoming obstacles.

This relentless pursuit of excellence is a core principle we can all embrace. Whether you’re an avid walker, a weekend yogi, or just starting your fitness journey, setting personal goals and working steadily towards them can bring a profound sense of accomplishment and joy. Remember, excellence is not about being perfect; it’s about continually striving to be better than you were yesterday.

💪🏼 Unwavering Dedication

The road to the Olympics is paved with countless hours of training, discipline, and sacrifice.

While we might not be training for a gold medal, we can still adopt this unwavering dedication in our own lives. Consistency is key to any fitness regimen. It’s about showing up, even on days when motivation is low, and understanding that every small effort contributes to the bigger picture. Celebrate your progress, no matter how small, and stay committed to your journey.

👥 Building a Supportive Community

One of the most beautiful aspects of the Olympics is the camaraderie and friendship that flourishes among athletes. They cheer for each other, share in victories and defeats, and build a supportive community.

In our physical activity pursuits, finding or building a supportive community can make all the difference. This is exactly why I created The MedFit Movement Studio, a place to find community and support with real people! Sharing your goals and progress with others not only provides motivation but also makes the journey more enjoyable and enriching.

Not a member yet of The Studio? Find out more here. And considering join us in the free community.

🤝 Respect and Sportsmanship

The Olympics also teach us the value of respect and sportsmanship.

Respecting your body, your limits, and the process is crucial. Listen to your body, avoid overtraining, and give yourself grace during setbacks. Practicing sportsmanship extends beyond the field of play; it’s about respecting others, celebrating their successes, and offering encouragement. Foster a positive mindset that focuses on growth and learning rather than comparison.

🥇 Becoming Your Own Champion

As we watch the athletes compete in Paris, let’s take a moment to reflect on what it takes to be our own champion.

It’s not about the accolades or the recognition; it’s about the inner journey of pushing your limits, staying dedicated, building supportive connections, and respecting the process.

You have the power to define what being a champion means to you in your own life.

The Olympic Games serve as a powerful reminder that greatness lies within all of us. So lace up your runners, roll out your yoga mat, or grab your bike, and embrace your own Olympic spirit. Celebrate your achievements, big and small, and remember that every step forward is a victory. The road to personal excellence is a lifelong journey, and today is the perfect day to take the next step!

Stay well and happy moving,
Lisa

​“Am I doing this right?” is a question that seems to follow us in many areas of life, from learning a new skill to simply going through our daily routines. We have been taught to get things right and can be in great pursuit for the infamous gold star. ⭐️

When it comes to movement and exercise, this question can be especially persistent and sometimes overwhelming.

However, understanding a few key points about movement can help demystify the process and alleviate unnecessary worry.

Let’s explore three key points and see how they can help us move with more confidence and ease.

1. Understanding Joint Structure and Anatomy

The first key to understanding whether you’re “doing it right” is knowing how your body is built. Our joints are complex structures designed for specific types of movement. For instance, your shoulder joint allows for a wide range of motion, while your knee joint is primarily built for stability and flexion/extension.

Learning about your joint structure can help you understand the natural limits and possibilities of your movements. It can also help you recognize when a movement feels off or potentially harmful. Knowing your body’s architecture is the first step in moving mindfully and safely.

2. How the Joints and Tissues Work with the Nervous System

Our movements are not just about muscles and bones; they are deeply connected to our nervous system. Your nervous system plays a crucial role in coordinating movement, balance, and response to pain or discomfort. It’s the communication highway that tells your body how to move and when to stop.

When your nervous system and joints are in sync, movements feel smooth and natural. However, if there’s a disconnect—perhaps due to stress, injury, or lack of practice—movements can feel awkward or painful. Understanding this relationship can help you identify areas that might need more attention or care.

3. Your Ability to Know HOW to Piece it All Together

​The final key point is the ability to integrate your knowledge of joint structure and nervous system function into your movements. This is where practice, feedback, and a bit of intuition come into play. Knowing how to listen to your body and adjust your movements accordingly is a skill that develops over time.

This is where one-on-one sessions in programs like Movement Momentum can be incredibly valuable. Working with me provides you with an external perspective—someone to observe and guide you, offering modifications and insights that you might not notice on your own. As you learn to feel and understand your body better, you become more confident in your movements and less reliant on comparing yourself to others.

It’s important to remember that movement is a highly individual pursuit. What feels right for one person might not be the same for another.

The goal is not to achieve a perfect form according to some external standard but to find what works best for your unique body.

Movement evolves and changes over time.

Keeping a beginner’s mindset—being open to learning, making mistakes, and adapting—can be extremely helpful. This mindset allows you to let go of the constant question, “Am I doing this right?” and instead focus on the joy and discovery of movement.

By understanding joint structure and anatomy, recognizing how your joints and tissues work with the nervous system, and learning how to piece it all together are key steps in moving with confidence.

Through programs like Movement Momentum, you can develop these skills with personalized guidance, helping you move better and with more ease. Book a complimentary Roadmap to a Healthier You session to find out if we can work together. I have two spots open in September. Let me be your guide so you can master your body's movements.

Remember, movement is a personal journey that evolves, and embracing this journey can lead to a more fulfilling and enjoyable experience.

Stay well and happy moving,
Lisa

As the sun sets on July 21, 2024, cycling enthusiasts around the world will witness a historic moment: the last day of the Tour de France.

This year’s race is unique not only for the incredible athleticism displayed by its participants but also because, for the first time since its inception, the race won’t finish in Paris. Instead, due to preparations for the upcoming Summer Olympics, the final stage will wrap up in the picturesque city of Nice.

Inspired by the spirit of the Tour de France, here are three top tips to help you ride like a pro either outside or on a stationary bike.

🚲 Set Your Seat Height Correctly
One of the simplest yet most impactful adjustments you can make to your bike is setting the seat height correctly. An improperly set seat can lead to discomfort, reduced efficiency, and even injury.

Pro Tip: To find the optimal height, sit on your bike and place your heel on the pedal. When the pedal is at its lowest point, your leg should be almost fully extended. This ensures that when you pedal with the ball of your foot, there is a slight bend in your knee, providing the perfect balance of power and comfort.


🚲 Balance the Force Between Hamstrings and Quadriceps
Cycling isn’t just about strong legs; it’s about balanced legs. Many cyclists make the mistake of overworking their quadriceps (front of the thighs) while neglecting their hamstrings (back of the thighs), leading to muscle imbalances and increased injury risk.

Pro Tip: Focus on a smooth pedal stroke where you push down with your quads and pull up with your hamstrings. Think of your pedal stroke as a complete circle, engaging different muscles throughout. Incorporating strength training exercises that target both muscle groups can also help maintain this balance.


🚲 Keep Your Knees Tracking Forward
Knee pain is a common complaint among cyclists, often caused by improper knee tracking. Ensuring that your knees move in a straight line with each pedal stroke can prevent this issue.

Pro Tip: Pay attention to your form and make adjustments as needed. When you pedal, your knees should move up and down in a straight line, not veer outwards or inwards. If you notice any deviation, consider checking your foot position or consulting a bike fitting specialist to check your bike’s geometry. Proper alignment not only prevents injury but also maximizes your pedaling efficiency.


Are you still unsure of your pedal stroke or another specific movement?

I’m piloting a new service designed to help you find your optimal movement in any activity in one session! The single session allows us to concentrate on one specific movement pattern and work together to enhance your performance. Since you are a valued blog reader, you are the first to know what is coming within Medical Fitness Consulting!


Would you be interested in this opportunity? Email me at [email protected] and let me know which activity you'd like to get my eyes on!
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Cycling is a fantastic way to enjoy the outdoors, stay fit, and experience the thrill of the ride. It can also be a way to play as an adult. By setting your seat height correctly, balancing the force between your hamstrings and quadriceps, and keeping your knees tracking forward, you can improve your performance and ride more comfortably.


So, whether you’re inspired by the Tour de France or just looking to enjoy a leisurely ride, these tips will help you cycle like a pro.

Happy riding!
Lisa

Ah, summer. ☀️

Those golden months that seemed to stretch on forever, filled with endless possibilities and joy. As a child, summer was a season of pure magic, a time when the world felt boundless and every day was a new adventure.

I remember those bright blue skies, so clear and vast, where the sun shone brightly from dawn until dusk. The days were long, and the nights seemed to be a short time for cool rest. Each morning, the cheerful chirping of birds would wake me up, filling me with excitement for the adventures that lay ahead.

One of my fondest memories is riding my bike.

That two-wheeled wonder was my ticket to freedom.

Pedaling down the street, feeling the wind rush past my face, I felt invincible.

I’d ride to the corner store, a few precious coins clutched in my hand, ready to buy 5 cent candies and a slurpee. The sweet taste of those treats was the very essence of summer.
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Swimming in outdoor pools was another highlight. The cool water was a welcome relief from the heat, and the thrill of jumping off the high dive was unmatched. I’d spend hours in the pool, racing friends, practicing underwater handstands, and seeing who could make the biggest splash.

I even made a video about my childhood swimming for The Why I Move Project here:

Playtime wasn’t limited to just structured activities. We’d invent our own games, like bottle cap, a neighbourhood favourite.

And who could forget the timeless classics like tag and hide and go seek?

Running around with friends, laughing until our sides hurt, we were masters of our own little world.

The days ran into the nights, and by the time my head hit the pillow, I’d be instantly asleep, dreaming of what the next day would bring.

These memories are etched in my mind, a reminder of a simpler time when the biggest worry was how many more hours of daylight we had left to play. But summer wasn't just about activities; it was about the feeling of freedom, the joy of discovery, and the camaraderie of friends.

What do you remember about your childhood summers? Was it the thrill of a bike ride, the taste of a favourite treat, or the excitement of a new game?

Take a moment to reflect on those days of sun-soaked bliss.

And now, as adults, what would summer play look like for us? Perhaps it’s time to rediscover that sense of wonder and joy. Whether it’s a leisurely bike ride, a refreshing swim, or a fun outdoor game with friends, let’s embrace the spirit of summer and create new memories that make us smile from ear to ear.

Stay well and happy moving,
Lisa

We've all heard the saying, "The squeaky wheel gets the grease."

But have you ever thought about the squeaky wheels in your own body?

Is there an area that constantly demands your attention?

Being present and aware of your body's sensations allows you to listen and understand what it's trying to tell you.

Many of us tend to live in our heads, dragging our bodies along for the ride. However, our bodies have a lot to communicate, especially through those squeaky wheels.

Now I'm not suggesting that these squeaky wheels are problems. Often, they aren't. But they are signals, and it's worth considering what you can do about the
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A squeaky wheel in your body is that part that complains—aching, tense, tight, or in pain. This week, I have two suggestions for working with your squeaky wheel:

1. Ask Questions with Curiosity:

Instead of demanding answers, approach your body with curiosity.

Ask your squeaky wheel, "What are you trying to teach me about my body?" or "What are you trying to tell me?"

This gentle inquiry can provide insights into what's happening within.


2. Direct Your Breath:

Can you send your breath to your squeaky wheel?

Although it might seem impossible to direct air to a specific part of your body, such as a pinky toe, the oxygen you inhale travels through your circulatory system, reaching even the smallest areas.

Focus on your breath, and imagine sending it to your squeaky wheel.

Allow yourself three to five breaths with this intention.

Can you give your squeaky wheel some nourishment and space to really truly relax?


​Use the power of curiosity and the brilliance of your breath to communicate with your squeaky wheel.


I’d love to hear about your experience. Feel free to reply to this email and share what you discover about yourself.

Stay well and happy moving,
Lisa

Do you know someone who has osteoporosis?

Out of the 200 million people affected by osteoporosis worldwide, approximately 2 million are Canadians.

Osteoporosis is a condition characterized by weakened bones and an increased risk of fractures.

While medical treatments are essential in managing osteoporosis, exercise plays a crucial and often underappreciated role in both prevention and treatment.

Before diving into the role of exercise, it’s important to understand what osteoporosis is.

Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. As bone density decreases this makes the bones more fragile and susceptible to fractures.

Place your hands on your spine, hips and wrist. These are the most common sites for osteoporosis-related fractures.

Why exercise?

Increases Bone Density: Weight-bearing exercises, such as walking, jogging, and resistance training, stimulate bone formation and help maintain bone density. This is crucial for individuals with osteoporosis, as higher bone density reduces the risk of fractures.

Improves Balance and Coordination: Falls are a major concern for individuals with osteoporosis. Exercises that enhance balance and coordination, such as tai chi and yoga, can significantly reduce the risk of falls and subsequent fractures.

Strengthens Muscles: Strong muscles support and protect bones. Resistance training and strength exercises increase muscle mass, which helps stabilize joints and improve overall physical function.

Enhances Posture and Alignment: Osteoporosis can lead to a stooped posture and spinal deformities. Exercise programs that focus on mobility can improve posture and spinal alignment, reducing the risk of compression fractures in the spine.

Boosts Overall Health: Regular physical activity has numerous health benefits, including improved cardiovascular health, enhanced mood, and better weight management. These factors contribute to a better quality of life for individuals with osteoporosis.

Okay Lisa. Now what should I be doing?

Not all exercises are suitable for individuals with osteoporosis. It’s important to choose activities that are safe and effective.

Here are some recommended types of exercise:

Weight-Bearing Exercises: These include activities where you move against gravity while staying upright. Examples are walking, hiking, dancing, and stair climbing. These exercises help build and maintain bone density.

📍 The catch: to receive benefit for a specific area of the body, you must add load to it (e.g., squats will not impact wrist bone health as there is no load on the wrists in squats).

Strength Training: Using free weights, resistance bands, or weight machines can increase muscle strength and bone density. Aim to work all major muscle groups.

Balance and Flexibility Exercises: Activities like tai chi, yoga, and Pilates improve balance, flexibility, and core strength. These exercises can help prevent falls by improving your balance.

Low-Impact Aerobics: Swimming and cycling are excellent options for cardiovascular health without putting excessive stress on the bones.

🔎 If you have osteoporosis, consider:

1. Avoiding high risk activities that could cause you to fall and/or excessively twist your spine.
2. Start slowly so you can focus on proper form.
3. Listen to your body. If it doesn't feel right, it probably isn't.

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And for more evidence based guidelines, check out the University of Waterloo’s Too Fit To Fracture Exercise and Physical Activity Recommendations for Individuals with Osteoporosis handout. It covers more great points to keep your bones strong! Grab your copy in The MedFit Movement Studio and check out all the other free resources that are just for you!

Exercise effectively manages osteoporosis by improving bone density, muscle strength, and reducing fracture risk.

Just another reason to keep moving my friends!

Stay well and happy moving, Lisa

P.S., There is less than a week to the start of the Everyday Yoga Summer Series, a 10 week program of prerecorded yoga classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time!

It's hard to believe that the first day of summer is this coming Friday, June 21. ☀️
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What do you have planned for this summer?

Let's be honest.

I don't want you to spend your time reading long emails today. I want you to step away from your device and start planning your summer activities.

To help you with this, I've created a two-page printable that you can download and fill out.

I don't want you to spend your time reading long emails today. I want you to step away from your device and start planning your summer activities.

To help you with this, I've created a two-page printable that you can download and fill out.

Remember, nothing works better than a plan. As the saying goes, "Failing to plan is planning to fail."

So, download the printable from The MedFit Movement Studio, print it out, grab a pen, and start jotting down what’s on your physical activity bucket list for this summer. While you are there, check out all the other free resources I have in The Studio just for you too!

Let's make this the best, most physically active summer yet!

And if you are itching for something virtual and on demand. I've got you covered.

The Everyday Yoga Summer Series is my answer to the summer! It is 10 weeks of prerecorded classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time!

Stay well and happy moving,

Lisa

P.S., Close down the device. It's time to get moving this summer!!