We’ve all heard it: the age-old mantra that hard work is the only path to success.

Whether it’s through relentless training montages in movies or the constant grind culture glorified on social media, the message is clear—if it’s not tough, it won’t be effective.

But what if I told you that this might not be entirely true?

What if the key to achieving your fitness goals lies in quality over quantity?

The Shift in My Training Approach

When I started my career as a certified personal trainer, my programs were meticulously detailed. I provided clients with specific guidelines: exact numbers of sets, reps, and weights to use. The science of exercise was clear—certain protocols yielded specific results. And while I still believe in the importance of structured exercise, I’ve learned that there’s more to the story.

In those early days, my clients often took my prescriptive advice to heart. Some even went beyond my recommendations, thinking that more was better. More weight, more reps, more sessions per week. They believed that pushing themselves to the limit was the surest way to see progress.

But here’s the kicker--this approach often backfired.

More Isn’t Always Better

Let me share a story with you. One of my clients, let’s call him John, was determined to build muscular strength. He followed my program religiously but soon started adding extra sets and increasing weights on his own. Despite my warnings, John believed that doubling down on his workouts would speed up his progress.

Initially, he saw some gains. But then, the inevitable happened—John began experiencing chronic pain and discomfort. His enthusiasm waned, and his once-invincible spirit faded. Eventually, the pain became too much, and he stopped exercising altogether.

John’s story is a common one. Many people push themselves too hard, thinking that sheer volume will produce results. Instead, they end up overtraining, leading to injuries, burnout, and a negative relationship with exercise.

The Power of Quality

So, what’s the solution? It comes down to quality over quantity. Quality of movement, to be precise.

When I work with clients now, I focus on how they feel during each exercise. I ask them to tune into their bodies. Can they sense their arm bone moving in the shoulder socket? Do they feel the connection between one movement and another part of their body?

This awareness brings a level of quality to their movements that sheer repetition never could.

The Science Backs It Up

Exercise science tells us that we need a certain level of load—sometimes called overload—to stimulate our bodies to change. However, if those movements lack quality, we’re essentially teaching our bodies to move poorly. Poor movement patterns can lead to irritations, tightness, and pain.

By emphasizing quality, we’re not just moving our bodies; we’re teaching them to move well. This reduces the risk of injury and makes exercise more enjoyable, increasing the likelihood that we’ll stick with it.

Finding the Balance

To be clear, I’m not suggesting we abandon structured exercise. We do need to challenge our bodies to elicit change. But the key is to combine that challenge with mindful, high-quality movements.

Consider your own routine.

Are you just logging minutes, reps, and sets?

Or are you moving with purpose and precision?

Quality movement isn’t about doing as many reps as possible; it’s about doing each rep well.

As you continue on your fitness journey, remember that harder isn’t always better.

Instead, strive for quality in every movement.

Tune into your body, move with intention, and embrace the idea that sometimes, less is more.

Are you keen to learn how to move with precision and quality?

Two ways I can help:

1. Movement Momentum, my one-on-one program, is tailored just for YOU. Two (2) spots are open this June. Are you in? You can read more about the Movement Momentum program here.

​2. Take Your Walking to the Next Level: Intro to Nordic Walking is starting on June 12! We are 2/3 full and it would be great to help you perfect a quality walking pattern...with poles!

​When you prioritize quality, you’ll find that you can achieve your goals more effectively—and enjoy the process along the way.

So, next time you’re tempted to push harder, take a moment to consider: Are you moving with quality? Because that’s where the true magic happens.

Stay well and happy moving,

Lisa

Happy Weekend!

Welcome to Gardening Season! 🌻

If you are like me, I am diving my hands into dirt this weekend!

Spring has finally arrived (at least at 54 degrees north parallel), and with it comes the vibrant green of trees and grass, the brilliant blue of the sky, and the golden sunshine warming everything up.

The beauty of spring seamlessly flows into summer, making it the perfect time to dive into gardening.

If you’ve swapped your winter coats for gardening gloves, you’re ready to embrace this season’s joys.

Gardening brings a sense of newness and excitement, but it also introduces physical activities that our bodies might not be prepared for. Whether you’re new to gardening or returning after a break, it’s important to ease into these activities to avoid those little aches and pains.

🌻 Here are three tips to help you get ready for gardening season:

1. Warm Up Before You Dig In

You might wonder why you need to warm up before gardening. Think of it as preparing your body for the various tasks ahead. Start with a simple walk around your yard to assess what needs to be done. This walk not only helps you plan but also gets your blood flowing to the muscles you’ll be using. Spend 2-5 minutes walking and observing, then proceed to some dynamic movements. Which leads right into the second tip!

2. Focus on Your Major Joints

After your initial warm-up, it’s crucial to keep those big joints—shoulders and hips—moving. Shoulder exercises like shrugs, circles, and cross-body stretches can loosen up your upper body. For the hips, a few sit-to-stands from a patio chair can prepare you for bending and lifting. These movements activate the larger muscle groups needed for many gardening tasks, making your body more resilient and ready for action.

3. Remember: Less is More

Gardening is about balance. Just like a plant can suffer from overwatering, your body can suffer from overexertion. Pay attention to how you feel as you work. Take breaks, breathe deeply, and listen to your body’s signals. If you feel a twinge or discomfort, it’s a sign to pause and rest.

Consider how weeds and pests, like dandelions, proliferate when left unchecked.

Overexerting yourself in the garden can lead to aches and pains that become as pesky as those unwanted weeds. Pacing yourself prevents these “weeds” of discomfort, allowing you to enjoy your gardening without the unwelcome “pests” of sore muscles and joints.

By easing into each gardening session and listening to your body, you’ll enjoy a season full of healthy and enjoyable gardening.

If you need specific movements to help you prepare, check out the handy handout available in The MedFit Movement Studio perfect for the gardener within you!

Happy gardening and moving!

Lisa

P. S. Know someone who would benefit from this content? Send them the link to this post and be sure to have them sign up to receive their own weekly email today! It is quick and easy and FREE to join!

Do you ever find yourself caught in a cycle of bracing, your abdominal muscles engaged without even realizing it?

I certainly did, all because of a coach's simple directive years ago during my synchronized swimming days.
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Back then, our provincial coach ignited our drive by setting a goal: each of us should aim for a six-pack stomach. Envisioning the sculpted abdominal muscles, I embarked on a mission, constantly pulling my core in – whether standing, sitting, walking, or even bending – like a mantra of "belly button to spine."

Now, as I guide clients through movement patterns in my private practice, I'm struck by how often these muscles activate unnecessarily, stealing the spotlight from other essential muscles. This reflexive bracing, though well-intentioned, can actually hinder our body's natural movement patterns.

So, let's pause and reflect:

In my recent two part video series, Soften Through the Centre, I demonstrate exercises that encourage engagement through the core while emphasizing ease and fluidity. These movements are about working smarter, not harder – allowing our bodies to function optimally without unnecessary tension. Here is Part I and Part II.

This week can you:

1. Pay attention to your daily activities: When do you find yourself bracing? When do your abdominal muscles take over unnecessarily?
2. Watch the two Soften Through the Centre videos to learn how to engage through the centre and move with ease.
3. Explore using your breath to reconnect with your centre, replacing bracing with intentional breathing.​

Another way to help with the bracing is with this invitation to join me and take a deeper dive into this exploration of breath and stillness. Join me for a four-week series, Intro to Rest and Rejuvenation, starting May 24. Whether in-person in Edmonton or online, this series offers a sanctuary for you to reconnect with your body, release unnecessary tension, and rediscover the power of breath as an ally.

In a world that often demands more, let’s carve out space for introspection and restoration. Take a moment to consider how you can prioritize your well-being and find moments of true ease amidst life’s hustle.

Curious to experience a taste of what’s to come? Try out a brief 10-minute practice and see for yourself. And just like this practice, you will receive access to a video replay of each of the four practices we have throughout the series. Yay!

Should you have any questions or wish to learn more, feel free to reach out – I’m here to support you on your journey toward greater awareness and vitality.

Here’s to moving with intention, finding harmony within, and em[bracing] the beauty of being truly present in our bodies.

Stay well and happy moving,
Lisa

Let's chat about the word "soften." 

It's one of those terms that can make you think of things being all loosey-goosey, right? 

Like, when you hear it, you might imagine being  floppy, feeble or just not strong. And if I tell you to soften your center, you might think, "Uh-oh, does that mean I gotta lose all my muscle tone?"

But hold up a sec! 

Softening doesn't mean turning into a human marshmallow. 

It's more about finding a bit more chill in your body while still keeping those muscles engaged.

See, a lot of our everyday moves are driven by the same old muscles doing all the heavy lifting.

They're like the workaholics of our muscle crew.

Now, picture this: imagine someone who's always chasing perfection in everything they do. They're constantly pushing themselves to the limit, afraid that any hint of softness might make them seem weak or lazy. But guess what? All that pushing often just keeps them stuck in the same old rut, tense as can be.

So, when we talk about softening, we're talking about giving those overworked muscles a break and letting some of the other guys chip in. 

It's like a team effort, you know? And by doing that, we can actually free up our bodies to move more freely and feel better overall.

So, are you down to think about softening in a new way?

Let's shake things up a bit and see what happens! 

In our latest Real Life, Real Moves for Real Life video, we're focusing on softening through the center. And hey, if you missed the first part, no worries! You can catch it here.

I wanna hear from you, though! 

What's your take on the whole softening vibe? Could it be the secret sauce to smoother moves, reduced pain, and less stress? 

Reply to this email and let me know which exercise from the video gave you that "ahh" moment.


Stay well and happy moving, 
Lisa


P.S., Movement Momentum 3 Month Virtual Private Series - We're opening 2 spots this June. Unlock your body's potential and reclaim your zest for life. Break free from limitations and embrace a life of movement and vitality. Take charge of your health and transform your life through tailored physical activity and movement. If you're committed to growth, I'm here to support you every step of the way. Brace yourself for a transformative journey. Reserve your sessions now by responding to this email.

​Last week, we delved into the timeless truth that it's never too late to make a change and become a physically active person. ​

Have you ever found yourself wondering if it's truly possible to start anew, regardless of your age or circumstances? Well, let me share a recent experience from one of my yoga classes that might just inspire you.

In a recent session, I was pleasantly surprised to see a mother and son duo join our yoga community. What made this occasion particularly special was the fact that it was the son's first venture into the world of yoga. As the mother proudly mentioned, it took some coaxing from an unexpected source to nudge him into giving it a try – his girlfriend.

Reflecting on this scenario, it's fascinating to consider the dynamics of our lives and the pivotal roles different individuals play in shaping our experiences. Sometimes, the catalyst for change may come from an unexpected corner, urging us to step out of our comfort zones and embrace something new.

Perhaps your partner isn't the one leading the charge towards your fitness goals; maybe it's a friend, a colleague, or even a complete stranger. The key is to remain open to the possibilities and recognize the support systems around you that are cheering you on towards a healthier, more active lifestyle.

Witnessing three individuals walk into class together, with one among them embarking on a brand-new journey, was truly heartening. I could only imagine the nerves that the son must have felt, yet he found solace in knowing that he had not just one, but two pillars of support by his side.

If you're seeking your own team of encouragement, I invite you to explore my free guide, Get Back to Your Best Life: 3 choices you need to make today! Within its pages, you'll find the inspiring stories of three clients who, despite their initial struggles with physical activity, managed to achieve remarkable gains for their health. Let their experiences serve as a beacon of hope and motivation as you embark on your own fitness journey.

So, keep your eyes and ears open, and don't hesitate to reach out to those around you for support. With the right allies by your side, there's no limit to what you can achieve on your path to wellness.

Remember, it's never too late to take that first step towards a healthier, happier you.

Stay well and happy moving,
Lisa

P.S., Are you keen to step outside your comfort zone? Then consider joining me next Friday for a restful re[treat]. I am facilitating a Rest and Rejuvenation Sleep Meditation at Yoga Within Edmonton. I'd love for you to join me. Because sometimes we need to fill our own cup with relaxation. Fear not if you can't come in person, you can join me on Zoom too! It's never too late to try something new.

Today, I'm thrilled to share an incredible tale that embodies the boundless potential of embracing new adventures, even later in life.

Meet Paula, a dynamic woman in her 40s, whose journey into the world of karate began in a most unexpected way. It all started when her kids' Sensei, a revered karate athlete (4th Dan black belt) and head instructor known for her wisdom and compassion, invited her to join the beginner adult class.

Despite never having considered herself the martial arts type, Paula felt a spark of curiosity ignite within her.

Determined to seize this opportunity for growth, Paula accepted Sensei's invitation and stepped onto the dojo floor for her very first class. Though she felt a twinge of apprehension, she was met with warmth and acceptance by her fellow students, who ranged in age from young children to seasoned adults.

As the weeks went by, Paula found herself falling in love with the art of karate. Under Sensei's guidance, she learned to channel her energy and focus, mastering new techniques with each passing session. What began as a simple invitation had blossomed into a life-changing journey of self-discovery and empowerment.

With each strike and block, Paula felt her confidence soar. Despite her age and previous lack of experience, she found herself keeping pace with her younger counterparts, proving that it's never too late to pursue your passions and excel in new endeavours.

And then, the moment Paula had been working towards arrived: her first karate tournament.

As she stood before her opponents, a sense of calm washed over her. She was ready to showcase the skills she had honed through weekly training.

With determination, Paula gave it her all, impressing both the judges and spectators with her strength and agility. And when the final match finished, she stood tall, knowing that she had given her absolute best.

My journey (yes, you read it right. Paula is my pseudonym!) serves as a powerful reminder that age is just a number and that the path to self-discovery knows no bounds.

Whether it's through karate, dance, yoga, or any other form of physical activity, the key is to embrace the journey wholeheartedly and trust in your ability to grow and thrive.

But my story is just one example of the incredible things that can happen when you dare to step out of your comfort zone and pursue your passions later in life.

Take, for instance, the remarkable Hidekichi Miyazaki, also known as the "Golden Bolt." Miyazaki was a Japanese centenarian sprinter who gained international attention for his athletic achievements in his later years. He began competitive running at the age of 93 and set multiple world records in the 100-meter dash for his age group. His story serves as a testament to the fact that it's never too late to start something new and chase your dreams, no matter your age.

In the world of sports, athletes of all ages continue to inspire us with their resilience, determination, and unwavering spirit. Whether you're just starting out or embarking on a new chapter in your athletic journey, remember that every step forward is a victory worth celebrating.

As the article "Playbook for Life - 6 Life Lessons from Master Athletes" beautifully illustrates, sports offer invaluable life lessons that extend far beyond the playing field. From embracing a positive attitude to recognizing your inner strength and making a lasting impact on future generations, the wisdom shared by master athletes serves as a guiding light for us all.

So, friends, let others' stories inspire you to seize every opportunity for growth, to step out of your comfort zone, and to never underestimate the power of starting something new, no matter your age.

With courage, determination, and an open heart, the possibilities are truly endless.

Still unsure? Fear not! You are not alone. Join us in The MedFit Movement Studio where you are in community with others who are finding their way to more physical activity and exercise.

You can be part of our inaugural Community Conversations on Friday May 3. This is an opportunity to ask me all your burning questions such as:

• "What is the best exercise routine for my specific health condition?"

• "How can I manage chronic pain or fatigue through exercise?"

• "What are the benefits of incorporating strength training into my fitness plan?"

• "What are some strategies for preventing injuries during exercise?"

• "What are the key indicators that show my fitness progress over time?"

​
So jump into The Studio today so we can start moving you forward in your goals and dreams.

Because it is never too late.

Stay well and happy moving,
Lisa

Are you ready to unlock the mysteries of your body's core and banish those pesky pains and discomforts that sneak up on you?

Well, get excited because my YouTube series, Real Moves for Real Life, has a new video!

Soften Through Your Centre is here to optimize the way you move and feel in your torso.

We dive deep into the anatomy of our core, exploring the intricate connections between our ribcage, pelvis, and spine. Ever wondered how these elements work together to support our movements?

Well, get ready to find out!

In this 18-minute movement practice, we delve deep into the heart of what it means to be connected to your body's center. Say goodbye to low back woes and abdominal discomfort as I guide you through techniques designed to bring you back to your core.

From side bends to gentle twists, each exercise is tailored to help you reconnect with your body and find a newfound sense of ease and vitality.

This isn't just your average workout routine.

It's a journey of rediscovery—a chance to reconnect with the powerhouse at the center of it all and reclaim control over how you move through the world.

We'll explore the subtle nuances of alignment and posture, helping you find balance and harmony in every step you take.

But here's the twist: all you need is a humble beach towel or foam pad. That's right, no fancy equipment required! Leave that foam roller behind because we've got something even better in store for you.

So why wait?

Dive into the video now.
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Your body will thank you, and who knows, you might just uncover a newfound sense of freedom and vitality through the middle along the way.

It's time to move with purpose, move with intention, and most importantly, move with ease!

Hit reply to this email and let me know which of the movements shifted how you feel at your centre. I genuinely want to know!

Stay well and happy moving,
Lisa

P.S., I had some much to share that there is a Part 2 coming soon! Watch your emails in the upcoming weeks for more! 🎊

Hey there!

​Remember last week's email? ​

I hope it piqued your interest because something exciting is on the horizon.

You're officially invited to join The MedFit Movement Studio, opening its doors on April 20, 2024.

The response to last week's announcement was heartwarming, and I'm thrilled to see your enthusiasm for becoming a part of our virtual community.

For years, I've witnessed the power of community in promoting health and wellness through my work in research and primary healthcare. People crave connection, especially when it comes to achieving common goals like staying physically active.

As we prepare to open our doors, I'm reminded of the TV show Cheers, where "everybody knows your name." Our community embodies that spirit of familiarity and support. It's a place where you can connect with like-minded individuals from around the globe who share your passion for health and wellness.

I have a special gift waiting for you when you join our free community.

I've already compiled numerous resources, but this brand-new one is particularly exciting.

This week, I've been working diligently to put together something special just for you.

Allow me to introduce: Top 10 Morning Movements (in bed!) 🛏

​​*No swords or jumping required!

In this sneak peek, I'll share the first three with you. The remaining seven? You'll have access to them when you become a part of our community.

I'm pouring my efforts into this project, striving to deliver something truly remarkable.

Here's a quick glimpse of what I've crafted so far: 

​Then, on the 20th, you'll receive the full Top 10 within our community.

Hooray!

But hold on, there's an exciting bonus…

Eager to be among the first to access our offerings? Then sign up for the Waitlist now!​

As a member, you'll have exclusive early access to join The Studio.

You'll also secure your spot as one of our Founding 100 members.

PLUS, you'll receive an invitation to our Launch Party, where we'll come together for an exhilarating movement experience. At the party, expect special perks and surprises to add an extra layer of excitement to the festivities.

​Join us as we redefine what it means to be healthy and active in today's world. ​

Together, we can inspire and support each other to reach new heights of wellness.

The doors to our community open on April 20, 2024, and you're invited to be a part of something truly special. Let's make this journey unforgettable!

Looking forward to welcoming you to the MedFit Movement family!

Stay well and happy moving,
Lisa

I've hinted at it before, but now I'm thrilled to finally share some exciting news with you!
​
The countdown is on for the grand opening of my brand-new online studio, The MedFit Movement Studio!

Stay tuned for further updates; The MedFit Movement Studio is almost ready to welcome you with open arms!

As the seasons transition, so does our approach to physical activity.

This week, I found myself pondering this very thought as I stepped into my regular yoga class, Everyday Yoga, on Thursday night.

With the arrival of spring, our activities naturally evolve. In class, amidst a fresh blanket of March snow, I decided to incorporate an unexpected element…

Snowflakes. ❄️

You might be wondering how snowflakes fit into a yoga class.

Well, as I observed the changing landscape outside, I realized the falling snowflakes could serve as a tool to enhance balance for my students. This simple yet effective technique involved focusing on a moving snowflake or any other mobile element of nature that captures your attention, while balancing on one foot.

Whether it's the sway of tree branches in the brisk spring breeze or the gentle patter of raindrops forecasting a shift in weather, nature offers endless inspiration for finding balance.

Here is the challenge:

Standing on one foot, with the option of using support if needed, watch nature as it moves. Allows yourself to synchronize your balance with the movements and rhythm of the season.

Do you best to stay balanced as the eyes feast on the natural aspects of nature.

Come in and out of the balance as you need.

You might surprise yourself with this new way to challenge your balance!



Why not embrace the changes unfolding around us and incorporate them into our fitness routines?

As we anticipate the shifting landscape, let's welcome it as an opportunity to elevate our physical activity.

I invite you to join me in exploring new avenues for movement this spring.

If you're seeking to infuse your workout routine with fresh energy, consider joining my three-week Nordic Walking program, Take Your Walking to the Next Level. This introductory program, based in Edmonton, Alberta, offers a blend of in-person sessions and online resources to help you step up your walking game.

Let's embrace the transformations of spring and discover how they can inspire a renewed commitment to our health and well-being.

I look forward to embarking on this journey with you. Further information about the program is provided below.

Stay well and happy moving,
Lisa