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I’m so happy to welcome Katrina Readman, Registered Dietitian and the expert behind The Food Relationship Solution, to our blog community today! Katrina supports women who feel stuck in a stressful or toxic relationship with food—helping them stop overeating and find peace with food without rules, restriction, or deprivation. She’ll also be hosting an upcoming webinar titled The Food Relationship Masterclass: 3 Simple Strategies To Stop Overeating and Stressing Over Food & Your Body, Without Any Rules or Restrictions on Monday January 12, 2026 at 7pm MT, and as a heartfelt thank-you for this collaboration, she’s sharing her Food Relationship Reset Guide with you today. Yay! “How do I stop obsessing over every single thing I eat? It's exhausting. I want to be able to eat food and feel good”. The women I work with in my practice have been yo-yoing for the last decade and struggle with their relationship to food. They're consumed by it. And don't want to be but they don't know how to break the cycle. It's like that voice in their head won't stop. They can’t stop calculating every single thing they eat in the day to know how long they need to spend at the gym so they can be in a smaller body and like the way they look. They’re constantly wondering if they should or shouldn’t eat because it’s past 8pm and they can't understand why they are still hungry. And when they mess up with their eating, they run to the scale to see how much damage was done. They can’t live their life because they're constantly stressing about food and their body. I get it. I experienced the same thing until I figured out how to break the cycle and reset my relationship with food and my body. It wasn't a quick fix, been there, done that. But I did discover that there are 3 strategies that help with resetting your relationship to food and your body. Because having a good relationship with food and your body isn't about getting more willpower or more control, it's the opposite actually. I know that sounds counterintuitive to what you've been doing. That's why I put these strategies into a brand new guide and am giving it to you for free. It’s called, 3 Simple Strategies To Reset Your Relationship To Food & Your Body. If you’re struggling in your relationship with food I’d love to give you access. Because I want you to experience how having a nourishing relationship with food can change your life. Go here to access it >>> https://pages.nutritionwithkatrina.ca/free-guide-1 A big thank-you to Katrina for sharing her work and this generous resource with our community. I loved collaborating on this and how aligned our approaches are—moving away from guilt, pressure, and rigid “shoulds,” and toward trust, awareness, and self-compassion. If this topic resonated with you, be sure to explore Katrina’s work and watch for more details about her upcoming webinar. And this coming Wednesday, I’ll be sharing my own perspective and reflections on this topic—especially how it connects to New Year’s resolutions and the way we choose to move forward. Stay tuned! Be well and happy moving, Lisa
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This week — the space between Christmas and New Year’s — often feels a little strange. The rush has slowed. The calendar is quieter. And yet, there’s a hum of what’s next in the background. New plans. Fresh goals. A sense that something should change. Before you jump ahead, I’d like to offer a simple but powerful reminder: You can’t plan where you’re going if you don’t know where you are. And I don’t mean where you wish you were. Or where you used to be. Or where you think you should be. I mean where your body is right now. A December Gift, as the Month Comes to a Close Throughout December, I’ve been sharing small, meaningful gifts such as simple practices, reflections, and tools to support you during a busy and often demanding season. As we close this month of giving, I want to share one more — and it’s one of my favourites. Not because it’s flashy or complicated, but because it brings clarity. And clarity is something we rarely gift ourselves. This Isn’t About Judgment — It’s About Clarity When it comes to physical activity, many people head into the New Year with motivation but very little information. We set goals without understanding our current capacity, habits, or barriers. Then we wonder why those plans fade by February. Clarity changes that. Being honest about your current physical activity level isn’t about criticism or guilt. It’s about giving yourself a realistic starting point — one that respects your life, your energy, and your body as it is today. Because meaningful change doesn’t come from pushing harder. It comes from starting smarter. Why This Week Is the Perfect TimeThis in-between week isn’t ideal for big overhauls. But it is perfect for noticing.
Often, people don’t struggle because they lack motivation. They struggle because they don’t yet see the full picture. Sometimes we don’t even know what we could be doing until we slow down long enough to look. A Simple First Step (No Workouts Required) That’s exactly why I created my Physical Activity Assessment. This is my final December gift to you. It’s not a fitness test. It’s not about performance. And it won’t tell you what you “should” be doing. Instead, it helps you:
Think of it as a baseline — a place to stand before you take your next step. If You Want Your Plans to Have Meaning…This is a gentle, grounded place to begin. I’m sharing this a little early so you can approach the New Year prepared, not pressured. Take the Physical Activity Assessment here. No rush. No judgment. Just honest information and a clearer path forward. Because awareness isn’t the end goal. It’s the beginning. Be well and happy moving, Lisa P.S. Our next Move Smart, Feel Better webinar is just around the corner. Will you join me on January 13? Studio members attend free, and if you’re not yet part of The MedFit Movement Studio, you can join at no cost — giving you a complimentary seat at the webinar and access to the growing library of supportive resources inside the Studio.  As the calendar inches closer to the heart of the festive season, routines soften, schedules stretch, and attention gets pulled in many directions. There’s a saying you may have heard before: where attention goes, energy flows. And this time of year, our attention often goes outward—toward gatherings, preparation, travel, and making sure everyone else is taken care of. What can quietly slip through the cracks is you. Your body. Your breath. Your inner signals. And yet, your body is always communicating—sometimes gently, sometimes insistently—hoping you’ll notice. For today’s December gift, I’m offering you something simple and supportive: a five-minute guided body scan. Nothing elaborate. No equipment. Just five minutes to pause and tune in. If you’re not regularly bringing awareness to your body, you may not realize how much it’s asking for your attention. A body scan helps you notice sensation without judgment—tightness, ease, warmth, fatigue—whatever is present. And in doing so, something surprising often happens: the nervous system begins to soften, and relaxation follows naturally. The days ahead may feel fuller than usual. Whether you’re celebrating Christmas, Hanukkah, both, or simply navigating the end-of-year swirl, this is a moment where self-connection matters more than ever. Think of this five minutes as a symbolic pause—an intentional check-in with yourself. One that you can return to over the coming days or even carry with you into the new year. Not a “practice.” More like a personal ritual of listening. This short guided body scan is my invitation for you to reconnect—to notice how you’re really feeling, and to let that awareness guide what you need during this busy close to 2025 and gentle entry into 2026. You might be surprised by how powerful five quiet minutes can be. Try the 5-minute body scan here. This is your time. A small, meaningful gift—just for you. Be well and Happy Holidays, Lisa December has a way of changing how we move. The ground feels different under our feet. Sidewalks get icy. Snow piles up where we least expect it. And suddenly, something we don’t usually think much about—our ankles—becomes very important. This time of year, I notice two things happening:
Not something fancy. Not something time-consuming. Just a simple way to reconnect with your ankles and support how you walk during this winter season. Why the Ankles Matter (Especially Right Now)Your ankles are constantly adapting—helping you balance, adjust to uneven surfaces, and respond when the ground surprises you (hello, black ice). But here’s the thing: When we lose awareness or mobility around the ankle, the rest of the body has to compensate. That’s when slips feel scarier, steps feel uncertain, and confidence drops. A little attention goes a long way. A Simple At-Home Trick (All You Need Is a Tennis Ball)I just released a new Real Moves for Real Life YouTube video where I walk you through a very simple technique using… a tennis ball. That’s it. In the video, I guide you through:
It’s about waking up the system—especially the parts that help keep you steady when the ground is cold, icy, and unpredictable. Many people are surprised by how much lighter or more connected their ankle feels afterward. Think of This as Seasonal Self-CareJust like we bundle up with scarves and boots, our movement needs a little extra care this time of year too. Consider this:
Watch the YouTube video now and try it out at home. (You don’t need to do it perfectly—just do it with curiosity.) This ankle awareness work is similar in spirit to what I’ll be exploring more deeply in my upcoming Move Smart, Feel Better webinar on Tuesday, January 13 at 9:00 am MST. In that live session we’ll uncover the three keys to understanding and reducing persistent pain — so you can move with greater confidence, clarity, and ease in your body. You’ll learn how to: Decode what your body’s signals really mean — so pain isn’t a mystery anymore Spot patterns that may be contributing to flare-ups Make simple movement adjustments that actually help you feel better Gain tools that support smarter movement (not harder movement) … and walk into 2026 feeling more confident and grounded in your body. I designed this webinar especially for people who are tired of guessing, tired of confusion, and ready to move with intention — whether it’s navigating icy sidewalks or everyday life with less fear. Save your spot here: https://www.lisaworkman.com/webinars.html Investment: $19.97 CAD (low-cost, high-impact support); Complimentary for members of The MedFit Movement Studio (join today!) It’s a perfect next step if you enjoyed today’s Real Move — and a way to give your movement even more meaning in the New Year. Take good care of your ankles… they’re carrying you through a lot right now. Be well and happy moving, Lisa Before you scroll any further, let’s pause for just a moment. Take a breath in… and a breath out. That’s it. You’ve already started. This month, I wanted to offer you simple gifts—something you can return to anytime you feel rushed, tense, or overwhelmed. It’s a breathing practice called box breathing, and I walk you through it in a short video (less than five minutes). Start with the Breath Box breathing is easy to follow. You imagine the shape of a box—four equal sides.
You choose the count. You choose the pace. Even one or two rounds can help your body settle and your mind refocus. Watch & Breathe With Me Rather than reading about it, I invite you to experience it. Watch the short video here: You can listen, breathe along, or simply let it guide you back into your body. It’s a practice you can use:
You don’t need more time. You don’t need special equipment. Just your breath—and a few quiet moments. If this video supports you, feel free to share it with someone who could use a steady breath this season. As we move through the holiday season, please know that I’m thinking of you. I hope this small breathing practice offers a moment of calm, steadiness, and care—whenever you need it. Be well and happy breathing (and moving), Lisa December is the perfect month for giving—and I’m sharing a gift that might be a little unexpected. If you or someone you care about struggles with sciatic pain, today I want to give you a little twist (or shall I say a side bend) on a classic move. Sometimes, the best way to ease pain is to disrupt the usual routine and find your own path to relief. Is your sciatic nerve cranky right now—sending fiery, burny, sharp pain down your leg? I’ve got a playful, effective way to address it: what I’m calling a disruptive move for sciatic nerve relief. Meet Pelvis Presley—my new sidekick making their debut on camera! Pelvis and I are here to help you explore your sciatic nerve in a fun, informative way. Think of it as a “swiveling sciatica” experience—your nerve gets to move in a new direction, side to side, instead of just the usual forward and back. Here’s the video in a nutshell:
Then, don’t miss watching the second exercise—it’s a playful side-bend that shows your nerve a whole new way to move! The goal? Awareness. Understanding where your nerve lives, what movements help, and how small changes can make a big difference. Try it for yourself, and then comment below to let me know how it feels! Here’s to giving yourself the gift of movement and relief this December. Stay well and happy moving, Lisa P.S. Swivelling Sciatica has made its on-camera debut, thanks to Pelvis Presley. Hopefully your sciatic nerve doesn’t start singing—but if it swivels, that’s a win in my book. P.S.S. Ready to move with confidence and ease your pain? Don’t miss my upcoming webinar where I’ll guide you through practical tips to avoid common movement mistakes and feel better in your body. Reserve your spot now: www.lisaworkman.com/webinars This weekend, I was in the dojo listening to my sensei talk about commitment, and she shared an analogy that hit home. Picture a relay team on a track. Each runner completes their 100m, but the true moment of responsibility is the baton pass. You run your part, hand it off, and then watch your teammate carry it forward. Your job is done—you’ve done your part, and now it’s up to them.  This is exactly how I work with my clients. I stand beside them, share exercises, strategies, and resources, and once the baton is passed, it’s up to them to move forward—pun intended! In the spirit of giving this December, I’m passing a special baton to you. I want you to have everything you need to move forward and finish strong in 2025. This week, as a bonus, I’m sharing my workbook: 37 Potential Obstacles That Derail Exercise Routines  We all know something in our lives can derail our exercise plans—and I’m no exception. This workbook is designed to help you spot your roadblocks and take action immediately. Here’s how to use it in three simple steps:
This workbook is your chance to take control now and stay committed to your movement goals as you move (another pun intended) into 2026. Let’s make this December the month you take the baton and run your best race yet. Be well and happy moving, Lisa I was working on this this week for a potential print article, and thought you’d like a sneak peek too! AND keep your eyes out for me this December, as I might be dropping blogs more often with lots of gifts in this month of giving!! Walking after dinner might seem simple, maybe even a little “well, duh” — but research shows it can have some surprisingly meaningful benefits for digestion, metabolism, and even your mood. Here’s what happens: When you move your legs after a meal, your muscles start pulling glucose out of your bloodstream — a process called contraction-mediated glucose uptake. This is exercise science in action, helping soften that typical post-meal blood sugar spike. Light walking also nudges your gut to keep things moving. One study even found that post-meal walking reduced bloating and fullness better than medication for functional abdominal bloating.  Yep, science backs it up! Timing matters. Studies show that walking soon after eating — ideally within 10 to 30 minutes — is most effective at keeping blood sugar steady. Even a short, 10-minute stroll can make a real difference. This is especially helpful if you’re dealing with insulin resistance, prediabetes, or type 2 diabetes, since regular post-meal movement can improve overall 24-hour blood sugar control. People who feel uncomfortably full or gassy after meals may notice relief too. (A quick note for older adults or anyone with certain health conditions: if you have post-meal dizziness, recent abdominal surgery, or heart concerns, check in with your healthcare provider first.) The benefits aren’t just physical. Walking can lower stress, help with anxiety or low mood, and even support better sleep. Plus, it’s a gentle way to transition from dinner to evening, and a perfect chance to connect with family or just enjoy some quiet time. You don’t need a marathon — 10–15 minutes at a light, conversational pace is plenty. The real trick is consistency. Pair it with something you already do — clearing the table, walking the dog, or taking a quiet loop around the neighborhood — and it becomes a small, grounding nightly routine with outsized benefits. My advice: keep it simple. Slip on your comfy shoes, head out soon after dinner (or jump on your treadmill or blast some Christmas carols as you walk around your house), and make it a consistent habit. Your body (and mind!) will thank you. Are you part of the weekly email community? Being part of our email community means you get extra tips, insights, and science-backed ideas like this delivered straight to your inbox. And if you or someone you know who would enjoy this kind of information (for free!), invite them to join us too — the more, the merrier! Or copy and paste the link here: https://rebrand.ly/LettersFromLisa I’m back with the next part of the “From Overwhelmed to Reconnected with Self” video series—and these three videos are where things start to click. If you’ve been feeling tired, guilty for slowing down, or frustrated that your body isn’t cooperating… these are for you. Video 3 — Two Myths That Keep You Tired and DisconnectedWe unpack the two most common beliefs that keep people stuck in exhaustion:
Watch here! Video 4 — The Mind-Body Reset FrameworkThis one is a favourite. I walk you through the exact framework I use inside Mindful Movement to help people feel calmer, stronger, and more grounded—without pushing, forcing, or “working harder.” Watch here! Video 5 — Ready to Reconnect with Yourself? Join Mindful MovementHere’s where we bring it all together. If you’ve been craving a gentle, supportive way to slow down, reset your energy, and reconnect with your body each week, this video explains exactly how Mindful Movement can help. Watch here! Take your time with these. Watch them all at once or space them out—it doesn’t matter. What matters is that you’re giving yourself space to breathe again, to feel again, to reconnect again. And if, after watching, you feel that little spark of “I need this”… I would absolutely love to support you inside Mindful Movement. Now for the really good stuff. You’ve got early access to our Black Friday deal because YOU are part of my email community… This Black Friday, Mindful Movement is offering a special Buy One, Get One Free deal so you can nurture your own well-being — and gift the same peace to someone you care about. When you purchase your Mindful Movement membership (cancel anytime), you’ll receive a FREE 1-month membership to gift to a friend, colleague, or loved one. The gifted month is for January 2026, giving them the perfect fresh start — grounded, energized, and supported as the new year begins. Your membership gives you access to weekly 30-minute mindful movement sessions, an ever-growing 60+ practice library, and a calm, supportive space to recharge… anytime you need it. 
Give yourself the time and presence you deserve — and share the gift of renewal with someone who could use it too. Be well and happy moving mindfully, Lisa Over the past few months, I’ve been hearing the same thing from clients, friends, and even strangers in line at the grocery store: “I’m exhausted. I’m overwhelmed. I feel disconnected from myself.” Maybe you’ve been feeling that too. So instead of giving you another long list of “shoulds” or more things to add to your plate, I created something simple, gentle, and supportive—a short YouTube video series designed to help you move from overwhelmed to reconnected with yourself. Today, I’m sharing the first two videos with you: Video 1 — Feeling Overwhelmed and Exhausted? You’re Not Alone. In this video, we talk about why so many of us are running on empty, why it’s not your fault, and how disconnection shows up in the body and mind. It’s honest, grounding, and a sigh-of-relief kind of conversation. Video 2 — A Simple 5-Minute Reset to Calm Overwhelm This is your reset button. I’ll guide you through a short breath + gentle movement practice you can do anytime—at your desk, on the couch, or in the car waiting for pickup. Most people tell me, “I didn’t realize how tight my muscles were until I tried this.” Take less than 15 minutes to watch these two videos.
I hope these support you in feeling a little more grounded today. I’ll be back next week with the next three videos—they’re all about shifting beliefs, reconnecting with your body, and integrating simple practices into your week. Stay well and happy moving Lisa  Consistency with exercise—it’s one of those things we all want, yet it can feel tricky at times. I’ve learned that staying consistent isn’t about perfection or pushing through. It’s about how you think about movement. When my clients shift their mindset, everything else falls into place naturally. Here are the three mindset shifts that can make all the difference for you: 1. Change your angleTry approaching movement differently—switch the type, location, or time of day. Sideways steps, a new trail, or a morning walk instead of evening yoga can spark new energy.  2. Just show upHalf the battle is simply being in the space. Even on low-motivation days, roll out the mat, step outside, or press play on a video. Momentum usually follows.  3. Slow down to notice moreRushing can make movement feel like a chore. Slowing down lets you notice your breath, your strength, and the little wins that keep you coming back.  Once these mindsets click, movement feels easier—and that’s when all the little creative ideas start working. Here are 13 practical ways I use to stay consistent:
Exercise doesn’t have to be perfect—it just has to happen. Shift your perspective. Show up. Slow down. Sprinkle in some creativity and curiosity along the way. That’s how consistency starts to feel easier. Be well and happy moving, Lisa PS: Need a little slower, restorative movement after all that activity? Discover Mindful Movement — gentle meditation and subtle movement designed to recharge your body and calm your mind. Explore it here and see how a few intentional minutes can make all the difference.  I recently picked up neuroscientist James R. Doty's first book, Into the Magic Shop, while waiting for his newest book, Mind Magic, to arrive from the library. Honestly, I didn’t know what to expect—but it was such a refreshing nonfiction read about how he transformed his life from one of hardship to one of success. Doty shares four “magic tricks” that he learned during his childhood from Ruth, a magic shopkeeper, and I couldn’t help but think about how they apply to exercise, physical activity, and movement. Let me share some of the magic with you!
 This is the cornerstone of everything I do with my clients. Exercise, movement, and activity can be taxing—but starting from a place of a relaxed body makes all the difference. It helps you notice subtle cues that could lead to pain, injury, fatigue, or exhaustion, and helps you navigate them with ease. The magic is relaxing. 2. Tame the Mind  How often do we wrestle with whether we should work out, go for a walk, or do that workout? Taming the mind is critical in exercise. Checking in with your mindset, negotiating your behavior, and navigating the nuances of your thoughts are all part of creating a sustainable movement habit. The magic of your mind. 3. Open the Heart  In my yoga classes, opening the heart has both a physical and emotional aspect. It’s about self-compassion, self-care, and tuning into your body. Opening the heart helps you move with patience, kindness, and gratitude for all your body can do. Your magical heart is worth your attention. 4. Clarify Intent  This is at the centre of my passion project, The Why I Move Project. Knowing your "why"—why you walk more, why you do squats, why you feel a stretch—is essential. Clients who clarify their intention behind their movement see the greatest success, especially in longevity and quality of life. Find your magic in the why. These four lessons from Ruth (via James Doty) are surprisingly fitting for anyone moving their body. Relax, focus, open, and clarify—the magic is in the intention behind every movement. If these lessons resonate with you, you’d love my Mindful Movement classes—where we explore the connection between body, mind, and heart through gentle, intentional practice. Each class blends meditation, breath, and subtle movement to help you relax the body, quiet the mind, open the heart, and clarify your intent. Don’t just read about the magic — feel it. Try this free Mindful Movement practice and notice how relaxing your body, taming your mind, opening your heart, and clarifying your intent changes how you move. Stay well and happy moving (with a sprinkle of magic ),
Lisa This week, a client asked me a question that I just had to share: “What do you think about fitness rings?” I love when clients ask detailed questions like this—it’s a chance to dig into the science and see what’s really useful versus just flashy tech. Fitness rings are getting really popular, and it’s easy to see why. They’re small, comfortable, and they give you a lot of information about sleep, recovery, and movement habits. From an evidence-based perspective, here’s what the research says:
So, in my experience, these rings are great for awareness and habit-building, not as precise medical or performance tools. The value really comes from noticing patterns over time—like how your sleep shifts after a stressful week or how consistent movement affects your energy and mood. And, as always, it’s important to pair what the data says with how your body actually feels. Numbers guide you, but your lived experience completes the picture.  Here’s where it gets really interesting…
Another one of my clients shared something amazing: after each Yoga Nidra session with me—a practice sometimes called “yogic sleep”—he consistently experienced more Non-REM sleep the following night. Non-REM or Non-Rapid Eye Movement sleep is the deeper, restorative stage of sleep where the body focuses on physical repair, immune system support, and energy restoration. It’s essential for muscle recovery, tissue repair, and overall rejuvenation. Over the course of eight different sessions, this improvement in non-REM sleep was consistent. Every single Yoga Nidra session he attended was followed by a night of deeper, more restorative sleep, as measured by his fitness tracker. It really highlights the power of rest and recovery—and how intentional practices, even just 30 minutes, can make a meaningful difference in how your body restores itself. Fitness rings, like the Oura, can help you notice these patterns. They’re not perfect, but they can be a great ally for supporting mindful, sustainable movement and recovery—especially when paired with practices that help you rest deeply, like Yoga Nidra. I love when clients ask thoughtful questions like this one. Questions spark curiosity, exploration, and a deeper understanding of how our bodies respond to rest and movement. Want to experience the sleep-boosting benefits of Yoga Nidra for yourself? You can join my self-study online program, R&R Sleep Meditation, or start with my weekly online class, Mindful Movement, and notice how your body responds. And if you try it, I’d love to hear about your experience! Stay well and happy moving [and resting], Lisa
Well hello,
This Canadian Thanksgiving weekend, I’m feeling extra grateful—for your energy, your stories, and the ways we inspire each other to move. Earlier this year, I asked our community to pick songs that get you moving—and now I’ve turned them into a workout playlist just for you. 
It’s designed to move with your body:
Think of it as gratitude in motion—a way to honour your body, your effort, and this community we share. Whether you’re walking, dancing, or hitting the gym, let these songs carry you through a full-body reset. I’d love to hear which song gives you the biggest boost, or any tracks you’d add. After all, this playlist is ours together. Thank you to Shirley D, Melora J, Elaine B and Theresa W for contributing to this fun playlist! With energy and gratitude - stay well and happy moving, Lisa P.S. Press play this weekend, feel your body, and enjoy moving to the beat of our community! Olivia started working with me in the Fall of 2004. Yes, 2004. Over 20 years ago. At the time, she had signed up as a study participant in a research trial at the University of Alberta. I was managing the fitness center where the study was being run, and the focus was on how exercise could impact long-term outcomes of women at risk of breast cancer. Olivia didn’t have breast cancer, but she wanted to give her time to contribute. She was randomized into the exercise group—and she showed up. Every single session. With a smile. With energy. With generosity. She was a vivacious, kind, resilient woman. I still remember her sitting on the recumbent bike, sharing stories of growing up in war-torn Holland during the 1940s—memories of bomb shelters and fear, but also survival. She carried that resilience into every workout. Then one day, in the Spring of 2005, she walked into the gym with a grin that stretched across her face. She looked tired but proud. I asked her, “How are you today?” She said, “I walked here. Four kilometers. I just decided this morning I was going to do it.” That was Olivia. She surprised herself, pushed herself, and then savored the victory. And the confidence it gave her radiated through everything she did. She started walking more often to the gym. She pushed herself a little harder on the treadmill. By the end of the study, she was crushing workouts on the elliptical trainer. And she wasn’t just physically stronger--she was transformed. Her body changed. Her mind changed. Her confidence changed. And I had the privilege of walking alongside her, guiding her, witnessing her transformation. It was nothing short of remarkable. ✨ And here’s what I want you to know: this transformation is possible for you too.  Movement Rx is starting next week—your last opportunity to join in 2025. The doors won’t open again until the new year.
If you’re ready to move beyond “just exercise” and step into the confidence, energy, and strength that comes from true transformation… this is your moment. Email me directly and I’ll help you get set up. Because transformation doesn’t wait—it begins with one choice. Stay well and happy moving, Lisa P.S. Olivia’s story will always remind me: change is possible. And so is yours. I recently started listening to a new podcast called Relish. And no, not the green stuff. Although my thoughts went there first too! It’s hosted by Alyssia Seneik, who I first discovered through her brand Mind Over Munch, where she shared creative and healthy recipes. Now she’s branching into mindfulness, bringing that same creativity to how we think and move through life. One episode really hit home for me, and it made me think of you—my wonderful email community—as well as some clients I’ve worked with over the years. Alyssia was talking about reacting versus responding. She explained how our brain often goes on autopilot, following the neural pathways we’ve built over a lifetime. These pathways can make us react automatically, instead of responding with awareness. I saw this in two very different clients. Let me explain… One client felt her body constantly sending signals of discomfort, tension, or pain. Every new sensation would trigger an immediate reaction—she had to “fix” it, right away. That constant reactivity drained her, both mentally and physically. Another client, however, approached these sensations differently. She noticed them, stayed present, and responded with curiosity and respect. Even with sustained pain, she paused, observed, and engaged with her body intentionally. There was a softness, a calm awareness, a sense of ease that came from responding instead of reacting. I notice this in myself too. Like many of you, there’s ongoing pain to navigate. It would be easy to fall into pre-programmed reactions. Instead, the practice is to pause, notice the sensations, and respond in ways that honor who I am today—not who I was yesterday. Try saying the words aloud: React … Respond… Notice the difference in how they feel in your body. “React” carries a sharpness; “respond” has a smoothness. The words themselves echo the processes they describe. This is exactly the kind of mindful awareness Alyssia teaches in Relish. By noticing our reactions and shifting to intentional responses, we can transform how we move, how we exercise, and how we relate to the signals our body sends us. Curious to hear more? Listen to the episode here: From Reacting to Responding: The Power of the Pause Now it is time for your insight into action. Take a moment today to consider: How does the idea of responding versus reacting feel in your body? Be well and happy moving, Lisa P.S., Movement Rx is now open for registration—this is where we bring these same mindful principles into action in a virtual group program. Are you in?  Hello! One of the biggest barriers I hear when it comes to exercise is time. Between work, family, and all of life’s responsibilities, finding an uninterrupted 30–60 minutes to work out can feel impossible. Here’s the good news: research is showing that short bouts of activity spread across your day really do add up—and they matter for your health. I was recently featured in both the Calgary Herald and the Edmonton Journal, where we explored how small, manageable changes can make a big difference for our health. This week, I want to share more about the evidence behind this idea.  Every minute counts
The Canadian Physical Activity Guidelines tell us that adults should aim for at least 150 minutes of moderate-to-vigorous physical activity each week, in bouts of 10 minutes or more. But newer research suggests that even shorter bouts—just a few minutes here and there—can provide real benefits. That means taking the stairs, a brisk walk to the corner store, or even a quick stretch break between Zoom calls all make a difference. What the research says Studies show that breaking up movement into small chunks can:
And here’s the really exciting part: just three to four one-minute bursts of vigorous activity each day—things like climbing stairs quickly, walking uphill, or carrying groceries—have been linked with up to a 40% lower risk of dying from any cause. That’s a huge impact for something so simple! Why it works for busy people Short bursts of movement are easier to fit in, easier to stick with, and don’t require any extra equipment or planning. They take the pressure off “finding time” and turn everyday moments into opportunities to move. Try this today Instead of worrying about finding the perfect workout block, sprinkle little bits of activity throughout your day:
Each small choice stacks up over time. And the science is clear: these “movement snacks” don’t just make you feel better right away—they can shape your long-term health in powerful ways. If you’d like to read more, here are two posts that might resonate: From Nothing to Something — my post about exercise snacks + pain, & how small moves helped me My feature in the Calgary Herald / Edmonton Journal — where I was asked about simple ways people can move more Stay well and happy moving, Lisa PS: If you’re ready to put this into practice in a structured way, I’d love to invite you to join me for Movement Rx. It’s a guided program where we explore how to move smarter—not harder—so you can feel stronger, reduce pain, and build momentum in your daily life. It all starts October 7 with our first month’s focus on your hip mobility. Stories. They’re central to everything I do. And this week, one in particular had me thinking more deeply about them. Dr. Brendon Stubbs, a neuroscientist, shared a sentence on LinkedIn that really stood out:  He was writing in the context of a recent article in the British Journal of Sports Medicine about prescribing exercise for depression. But what struck me wasn’t just the research—it was the bigger idea behind his sentence. When we tell someone to “be more active,” we’re often not including them in the conversation at all. A huge part of my work is listening--really listening—to the stories my clients share. Their experiences, their preferences, their current health, and their willingness to explore all aspects of their well-being. It’s in these conversations that I can truly understand what might help next. Every session I have with a client is like a new chapter in their story. And every time we meet, I encourage them to share openly: What’s been working? What hasn’t? What might you want to try next? I’ve said it before, but it bears repeating: working with me is collaboration. It’s about sharing my expertise while weaving it into the context of your life. That’s why this quote really resonated. Many health professionals and public health campaigns urge people to move more, which is great—but it’s not personalized. It doesn’t take you into account. This week, I wanted to share the first aspect of my signature process, the one I follow with every client—whether you’re in Movement Momentum or my virtual group program, Movement Rx. It’s simple: your story.  Your story counts.
It gives me a snapshot of what you truly need and guides how we move forward together. So here’s a thought: what’s your physical activity story? How do all the aspects of your life influence your movement routine? Stay well and happy moving, Lisa P.S. Some exciting news! We’ve extended enrollment for my signature virtual group program, Movement Rx. Doors now close October 6th. If you’ve been considering joining, now’s the time to jump in for this three-month program. Register before October 1 and receive a complimentary 1:1 session with me! P.P.S. And if you’re interested in joining my weekly yoga class, Everyday Yoga, our first class is this Thursday. You can still sign up here: https://www.lisaworkman.com/everyday-yoga.html I came across a powerful piece recently—Dr. Sanjay Gupta, neurosurgeon and CNN medical correspondent, just released a deeply human-centered exploration of chronic pain.
His new work, It Doesn’t Have to Hurt, reshapes how we think about pain—and how we feel about it. He shares a personal story: caring for his mother after a spinal injury gave him new insight into how pain can hijack not just a person’s body, but their identity, and even reach into the hearts of families. It’s a reminder: pain isn’t just physical—it’s emotional, social, and psychological all at once. Here’s where it gets fascinating: Gupta shines a light on the brain’s ability to soothe pain. Through mindfulness, meditation, movement, acupuncture—and even the reassuring touch of a loved one—our brains can tap into their own opioid systems. That means powerful, non-drug relief, backed by neuroscience. This perspective really resonates with me because it’s exactly the kind of work I do every day with clients—whether in yoga therapy or Movement Rx group virtual sessions, Mindful Movement classes, or one-on-one Movement Momentum sessions. We use gentle, intentional movement, awareness of breath, and simple practices to help the body release tension and the mind find calm. Over and over again, I see people discover more ease in their bodies—not because the pain magically disappears, but because they learn how to work with their bodies instead of against them. What I love about Gupta’s approach is that it validates what many of us already experience: connection, awareness, and small daily practices matter. They’re not “woo-woo”—they’re science, and they’re accessible. If you’ve ever felt stuck in a cycle of pain—whether it’s chronic back pain, arthritis, or that vague ache that just won’t go away—this conversation is worth your time. I highly recommend listening to the Fresh Air episode where Gupta delves into it all—pain origins, the mind-body connection, and compassionate, practical strategies. It’s a thoughtful, hopeful listen that might give you a new lens on your own journey. And if you’re curious about how to explore these tools in your own life, you know I’d love to guide you—whether it’s joining a virtual class, trying a workshop, or working together one-on-one. Let’s remember: pain doesn’t define you. It doesn’t have to hurt forever. Stay well and happy moving, Lisa P.S., Watch “Dr. Sanjay Gupta Reports: It Doesn’t Have to Hurt.” at 9 p.m. ET on September 7 on CNN. Over the years, I’ve been lucky enough not just to meet other parents through my kids, but also some of the grandparents. There’s something really special about those conversations—you get little glimpses into their lives, how they’re navigating grandparenthood, family events, and the everyday moments that matter most. One grandmother I know—her grandson is a friend of my youngest—has stood out in my mind lately. She’s always been a vibrant, active woman. She loved walking, gardening, and swimming. She was the type who could be found busy from sunup to sundown, keeping the household running and making it all look effortless. But not long ago, she suffered a major back injury. Her recovery was tough. She couldn’t do many of the things she once did without thinking. Even some daily activities and chores became impossible. Her husband had to take on everything around the house while she focused on healing. For someone who had always been the one taking care of everyone else, this was a huge shift. She began using a walker just to get around. I’d see her at sporting events, carefully making her way through the crowd—still determined to show up, but clearly in pain and moving with great effort. Then, just the other day, I ran into her at the pool. And let me tell you—I was so happy to see her there. She told me she had recently started swimming again, going with either her daughter or granddaughter for support. With a smile, she shared, “Last time I was here, I swam one full length of back crawl.” I cheered for her. One length might not sound like much to some people, but to her, it was a huge victory. Her daughter chimed in, explaining that they were taking it slowly--just baby steps—to get her back to where she wants to be. After seeing her at the pool, I offered to help her with Nordic walking poles once she feels ready. She agreed, saying she’ll reach out when the time is right. That’s the heart of it, isn’t it? We don’t need to do everything at once. Progress happens in small, intentional steps. It happens with support. And it happens when we’re ready to say, “Okay—I’m ready for what’s next.” And that’s exactly why I created Movement Rx. It’s my signature virtual group program designed to help people move smarter, manage pain, and take those baby steps back toward strength and confidence. If you missed my recent Move Smart, Feel Better webinar, you can catch the replay here.  Inside, I share the 3 biggest mistakes people make when managing pain—and how to avoid them—so you can keep moving forward.
And with Movement Rx about to start (September 9 to be exact!), this is the perfect time to watch and see if it might be your “next step.” It’s all about how small adjustments—baby steps—can make a big difference in moving with less pain and more confidence. So let me turn the question to you: Are you ready to take your next step? Stay well and happy moving, Lisa P.S. Movement Rx is starting in September—I’d love for you to join me. If you’ve been waiting for the “right time” to start, this could be your next step. Watch the replay here! A while back, a client of mine, Rita, shared that she’d basically given up on movement. She was tired of trying things that didn’t work… or worse, made her pain flare up. So she stopped. Understandable, right? But here’s the thing--movement isn’t the problem. It’s how we move that matters. Join me for a live webinar on Friday, August 22 at 10am MST: Move Smart, Feel Better Webinar: Get Unstuck from Pain Through Smarter Movement  We’ll talk about the 3 most common ways people unknowingly stay stuck in pain: ✔︎ Not moving at all ✔︎ Pushing too hard ✔︎ Adapting movement in ways that backfire If any of that sounds familiar, you’re not alone. And there’s a better way forward that doesn’t involve “no pain, no gain.” 🎟️ Free for The MedFit Movement Studio members 💳 $19.97 for everyone else 📲 https://bit.ly/UnstuckFromPain 🎁 BONUS: All attendees are entered to win 1 grand prize and two additional prizes (or more!) Whether you’re curious, frustrated, or just ready for something that feels doable—I’d love to see you there. Stay well and happy moving, Lisa P.S. Know someone who might need this too? Forward this email and invite them along. Having someone in your corner makes all the difference. You've come a long way in this series. ✔︎ You’ve learned that pain doesn’t mean you’re broken. ✔︎ You’ve tried a gentle movement to shift tension. ✔︎ You’ve challenged the beliefs that may have been holding you back. ✔︎ And you’ve seen the simple 3-step framework I use every day to help my clients move smarter—and feel better. Now, it's time for the next step. Movement Rx is my signature virtual group program—designed for people like you who are tired of feeling stuck in their bodies and ready for real change. This is not just another exercise plan. It's a supported path forward using a blend of clinical exercise science and yoga therapy, grounded in cognition and compassion. No bootcamps. No pushing through pain. No gimmicks. 🎥 See how Movement Rx works—and why your body will thank you. Inside the video, I’ll walk you through exactly how Movement Rx works—and why it might be just what your body has been asking for. Movement Rx is for you if:
If that sounds like you—know this: You are not broken. You’re just in need of the right support. And I’d be honoured to walk with you on this next leg of your journey. 📞 Let’s talk about your body—and your goals—one-on-one. Schedule your complimentary consultation today → We’ll chat about your goals, what’s holding you back, and how Movement Rx might help you move forward—confidently, comfortably, and with care. 📅 Join me live on August 22 for Move Smart, Feel Better: Get Unstuck From Pain Through Smarter Movement. This free webinar is exclusively for my email community and The MedFit Movement Studio members. If you’re not in The Studio yet, join today so you can grab your free seat. I’ll be sending your access code in next week’s email. The webinar is packed with value—and whether or not you join Movement Rx, you won’t want to miss it. With appreciation, Lisa Ever wonder how someone goes from being afraid to move…to confidently walking, stretching, bending—even hiking again? That kind of transformation doesn’t happen overnight. And it doesn’t come from “pushing through the pain.” It comes from something smarter. Something more supportive. It comes from a process. In Episode 4 of Move Smart, Feel Better, I’m sharing the exact 3-step method I use with my clients inside my signature virtual group program, Movement Rx—the same approach I’ve developed over 25 years of helping people move with more ease and confidence. 🎥 Watch Episode 4: My 3-Step Method to Moving With Less Pain It’s not about pushing harder or doing more. It’s about tuning in, working with your body, and moving in a way that feels safe, clear, and sustainable. The 3 steps we’ll walk through are: 1. Awareness – Noticing where you are, what you feel, and what your body is communicating. 2. Articulation – Exploring the movements available at your joints (aka your “pure movement”) and what that reveals about your mobility. 3. Action – Personalized, supportive movement based on how your body moves and what feels right for you. This framework is the foundation of everything I do with my clients. And it works. It’s how we move from pain to progress—without fear, force, or frustration. 🎥 Watch now and see how this process might just be the shift you’ve been looking for. And if this resonates, stay tuned. The next video is your personal invitation to go deeper inside Movement Rx. Stay well and happy moving, Lisa By now, I hope you’re starting to feel something new taking shape. Not just in your body, but in your mindset. Because in Episode 3 of Move Smart, Feel Better, we’re diving into something big: The belief that pain means you should stop moving. It’s something so many of us have been told. And honestly? It’s one of the biggest reasons people stay stuck in pain. Let me tell you about Sylvia. When we first met, she was convinced that walking around the block—just once—was out of reach. Every time she felt even a whisper of discomfort, she’d shut down completely. She was scared of making things worse. She was scared of her own body. But over time, we worked together to gently explore what movement could feel like—not forced, not painful, just supported. We started small. Really small. And guess what? Sylvia started walking again. One block. Then two. Then three. All because she was willing to shift one deeply rooted belief: 👉 That pain means “stop.”  In today’s video, I’ll walk you through this mindset shift—why the “don’t move” myth is holding so many people back, and what to do instead. 🎥 Watch Episode 3: Stop Believing This About Pain (It’s Holding You Back) This episode might just be the one that changes everything. And if you know someone who’s feeling stuck in their own body—dealing with fear, pain, or the belief that things can’t change—share the playlist with them. They deserve to feel better too. So do you. Stay well and happy moving, Lisa If you watched Episode 1 of Move Smart, Feel Better, you now know: Pain isn’t a stop sign—it’s a signal. 🚨 And today, we’re shifting into action. 📍 Missed the first episode? Watch it here. In Episode 2, I’ll guide you through one of my go-to movements—something I teach regularly to my clients managing tension, stiffness, or lingering discomfort. It’s subtle. It’s powerful. And it often brings surprising relief in just a few minutes.  Even though the movement focuses on the shoulder blades, its impact reaches far beyond that single area. By gently activating these often-forgotten muscles and joints, you may feel release through your neck, spine, upper back—and even down into your lower body. That’s the magic of thoughtful, intelligent movement. It may look simple, but when done with intention, it creates ripple effects throughout your entire body. One of my long-time clients tells me this movement is her reset button. Whenever tension creeps back in, this is the one she returns to—and it never lets her down. And now, I want to share it with you. 🎥 Watch Episode 2: Try This One Movement to Start Relieving Pain Today No equipment needed—just a chair, a few minutes, and a bit of curiosity. Your body will thank you. See you in the next video! Stay well and happy moving, Lisa |
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June 2026
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