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Denise* and I worked together over many years. We met every six weeks online and her main goal was to decrease the pain in her left hip. She is a great example of what I want to share with you this week. Denise was full of energy! She was extremely motivated to exercise daily and complete her home exercises. There were times when I would ask her to do less physical activity as she was like the energizer bunny...she just kept going and going. Denise had some real struggles in her personal life. She was the primary care giver for a home bound parent which carried a lot of responsibilities and energy. She lived alone and unfortunately experienced a major housing crisis that impacted her whole world. She had no control of the fix nor the timing of the renovations. On top of that, she had daily pain in her hip. She was exhausted. One day while on Zoom, I realized that she was running on empty. Her energy was zap, zilch, gone. She was drawn and sitting in a slouched posture, almost like she wasn’t even able to hold herself up. The zest that was normally present for physical activity was gone. She wasn't sleeping well and looked very, very tired. I invited her to come into her favourite position, legs up the wall, where you place your bum close to the baseboard and then let the legs be supported up by the wall. She could settle in that position and I invited her to just rest. After some twitches and wiggles, Denise finally settled and I could see that her breath was also calming down. Through a guided rest and rejuvenation sleep meditation, I guided her through a series of ways she could connect to her body and breath. Her mind was able to perceive and absorb what I was saying which helped her fall deeper and deeper into rest. Denise didn’t have to do anything physical. She simply allowed herself to be guided into a deeper and deeper rest. After the meditation, she slowly came back to a seated position and faced the Zoom camera. The deflation and lethargy had lifted. Her body was now upright and light. She looked me straight in the eye and said how wonderful she felt. With an expression of gratitude, she thanked me for the meditation and acknowledged how depleted she really was. Denise realized that rest was the only thing that could lift her energy. Life is hard. It can drain us to near depletion. Sometimes we run (literally) through this world and never give ourselves rest. Is that you? Are your living on an empty tank? Has life drained you of your vitality? If so, I invite you to consider how you can fill your tank back up. I would like to help you with that. One of the parts I love about my job is helping people fill up their tank. Sometimes it is with physical activity and at other times it is with rest. Isn’t it amazing how two things that we might think are on opposite sides of a spectrum actually can do the same thing??? Physical activity AND rest can both build our vitality! So, I’ve got something for you. A new 10 minute video for you to explore a rest and rejuvenation sleep meditation. Find a comfy place to sit or lie down and let my voice guide you the whole way through. After going through the meditation, have you felt a shift in your system? Maybe a large shift or maybe a subtle shift. Both are good depending on what you need. And if you want to do more resting with me, consider signing up for my upcoming four week series of rest and rejuvenation sleep meditation at Yoga Within Edmonton starting on October 13. Click here for more information and to sign up (and yes, it is in person AND on Zoom!) Stay well and happy moving or resting, Lisa *name changed for confidentiality
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Hands down - the hips, back and shoulders are the areas of the body my clients always struggle with the most. Quite literally, clients are challenged to actually get their hands up and over head and they are doing all sorts of funky movements to get their hands there. Is that you? Are you dealing with stiff, sticky and cranky shoulders that need some TLC? This week I've got you! Shoulder issues can show up as previous injuries but also can be a shift and change in the shoulder's ability to move. The arm bone doesn’t have the freedom of movement it once had in the shoulder socket. This can come down to how well the shoulder blades are moving on the rib cage. And you have two of them, of course! In this next instalment of Real Moves for Real Life, I share 3 specific movements that bring awareness to your shoulder blades and provide an opportunity for them to move. Here are movements you can do in less than 10 minutes that will bring the freedom of movement back into your shoulders. Jump right in! All you need is a strap or a belt or an old neck tie, a mat or chair, and a medium firmness ball like a tennis ball. After you've gone through the movements, what did you notice in yours shoulders? Can you reach up above your head to give me a double high five? 🙌🏼 And with ease? Hit reply on this email and let me know how your shoulders feel NOW. Let’s start this next week with relaxed shoulders! Stay well and happy moving, Lisa P.S. Did you know I have a YouTube series called Real Moves for Real Life? If you have missed any of the other episodes, here is a link to the playlist. Have you noticed the change this week? The shift in the weather. The shift in our daily routines. The shift in our priorities. September often feels like a fresh start, almost like a new year in January! One of the perks of living in a city with all four seasons is that change is always in the air. And with change comes the opportunity for a new perspective. This got me thinking about you and how we can navigate through these transitions, especially when it comes to our physical well-being. Today, I want to share with you a key approach to cultivating a new perspective that's closely tied to your physical activity habits. So, let's dive in! Take a moment to pause, breathe… Reflect on the exceptional physical activity experiences you've had in the past. Transport yourself back in time to those moments when moving your body felt amazing. For each of these experiences, consider these seven questions:
I've even provided a handy worksheet for you to jot down your thoughts. Writing it down can help you reconnect with those experiences even more deeply. Now, armed with the insights you've gained from these reflections, it's time to craft your new perspective on physical activity for this Fall. What new possibilities open up when you draw from your past exceptional physical activity experiences? Remember, the process of introspection and implementation is incredibly empowering. And there's no better time to start than right now in September! As I glance at my desk calendar, which I've recently turned to September, I read this quote by Aristotle: In all things of nature, there is something of the marvelous. So, embrace the marvels of this week as you shape a fresh outlook on physical activity for the final four months of 2023! If you'd like to share your exceptional physical activity experience from the past, feel free to shoot me an email at info@lisaworkman.com. I'd love to hear about your experiences and how they'll influence your new perspective on physical activity. Keep moving forward! Stay well and happy moving, Lisa P.S. September is already in full swing! If you're interested in working with me in person, here's a quick overview of a few ways you can do just that.  In the bustling world of fitness trends, from high-tech gadgets to boutique gym memberships, there's one exercise powerhouse that often goes overlooked – the staircase right in your own home! Yes, you read that right. Your very own set of stairs can be your secret weapon to a more active and healthier lifestyle. Imagine turning your daily ascent and descent into a targeted workout that boosts your strength, stamina, and overall well-being. Intrigued? I'm here to tell you today that you don't need all the fancy stuff (and expensive at that!) If only you (and everyone else) realized that a set of stairs can be your at home workout station! And with this in mind, this week I wanted to share with you my newest video, Stairway to Success: 5 Strength Building Movements on the Stairs that promises to change the way you see your staircase forever. In this video, the stairway in your home morphs into a dynamic workout space. With expert guidance and an engaging approach, you'll be led through five carefully curated exercises that utilize the staircase's architecture to its fullest potential. Exercises That Elevate: 1. Lateral Step Ups: A lateral strength booster that makes each step count. 2. Descending Stairs Delight: Who knew descending could be so productive? Get ready to work those quads and hamstrings. 3. Supported Squats: Your stairs becomes your fitness ally, aiding you in mastering deep squats for an all-encompassing lower body workout. 4. Hip Hike: Elevate your hip mobility and strengthen your glutes with each energizing hike. 5. Spinal Twist with Lateral Bend: Engage your core and obliques with a playful twist and bend combo. The beauty of this workout lies in its accessibility – no need for expensive gym equipment or extensive space. Just you, your stairs, and the commitment to invest in your health. There is also a downloadable handout below for a step-by-step guide to each exercise, ensuring that you're equipped to embark on the stairs with confidence. So, are you ready to embrace the gym you didn't know you had at home? Watch the video, grab your handout, and let's climb to a fitter, stronger you! Stay well and happy moving, Lisa You aren’t thinking about the snow and cold yet, are you? I don’t imagine so. Maybe it the subtle shift in the air, the hint of autumn on the horizon that has you thinking about the start of something new? Perhaps, it’s the thought of the months ahead, the uncharted territory towards a new year. Whatever the reason, there’s something to be said about taking a moment, even now, to contemplate how you want to feel as the year draws to a close. Because let’s be honest, December might seem a long way off, and you’re probably not actively thinking about it right now. But here’s the thing – it’s not about December itself. It’s about how you want to FEEL in December 2023. And guess what? You have the power to decide that right now. It is all about the power of intentional choices! Would you like to feel stronger? More mobile? More vibrant and full of energy? These are all valid desires, and they can be your reality if you choose to make them so. The process starts with setting your intentions. Consider the following steps as you begin this journey:
You might be wondering why there’s mention of 2024 already. It might seem premature, but these final four months of 2023 can serve as a launchpad for the coming year! Your choices today set the stage for your experiences tomorrow. By investing in your well-being now, you’re laying the groundwork for a more vibrant and fulfilling future. How can I help? To support you on this journey of intentional transformation, consider joining upcoming programs and offerings this Fall. Whether you’re a yoga enthusiast or a beginner, there’s something for everyone. Explore some of the options available to you: • Try for Five Yoga Class: Experience the benefits of yoga firsthand in a trial class. Dip your toes into the world of yoga and discover its potential to enhance your well-being. • Everyday Yoga: Delve deeper into your practice with a seven-week yoga series. This structured program offers consistent growth and progress, helping you embody your intentions. • Beginner Yoga Class: If you’re new to yoga, this class is designed just for you. Learn the basics and build a strong foundation for your yoga journey. • Noon Hour Yoga Class: Take a break from your day and rejuvenate with a lunch hour yoga practice. This can be the perfect way to restore your energy, refocus your mind and start your weekend early! As a valued member of my community, you are among the very first to know. Registration is now open for Try for Five Yoga Class and Everyday Yoga, and in the upcoming week, I’ll be sharing all the details far and wide. This means you have the exclusive opportunity now to secure your spot ahead of the crowd! Just a friendly heads-up… I’m excited to unveil my brand-new signature One-on-One Program - Movement Momentum! If you’re someone who enjoys personalized attention, this program is designed to perfectly suit your needs. Together, we’ll tackle your specific concerns and work towards achieving your goals. Doesn’t that sound like a fantastic journey? Stay tuned for more updates in the upcoming weeks! Your Journey, Your Choice The power to feel your best and live your best life lies within your hands. It’s not just about surviving the year; it’s about thriving through intentional choices. By focusing on how you want to feel, you’re stepping into a proactive role in your well-being. While December 2023 might be a distant thought, the feelings you desire to experience then can be nurtured and cultivated starting now. So why wait? Begin your journey of intentional transformation today and set the stage for a vibrant year-end and an even more exhilarating future. And as always, reach out to me directly and let me know how I can be your guide as you embark on this journey of vitality and transformation. Stay well and happy moving, Lisa One third of Canadians are living with a chronic health condition. It is likely you or someone you know has an ongoing health concern that can greatly affect their quality of life. Did you know that physical activity and exercise have a massive impact on our current and future health? In this week's next instalment of Physical Activity QuickPlays, I share the power of exercise in preventing and managing chronic health conditions. Click play to find out more! Now after watching the video, ask yourself, "What types of exercise or physical activities best suit my current fitness level and health condition to prevent or manage my chronic disease?" Discover the strength you possess! Not sure where to start? Book in for a virtual 30 minute complimentary introductory appointment to find out how my services can help you achieve your best health. Stay well and happy moving, Lisa In last week's post, I told you all about the intention-behaviour gap. If you missed it, you can read it here.
I left you with the task (if you so choose to accept it) to watch for all the causes of your physical activity intention-behaviour gap and write them out for yourself. How did that go? Now, you know. So what can you do about it? Maybe you aren't so sure. But let me tell you what the recent research published in the British Journal of Sports Medicine says. It sheds light on the psychological factors contributing to the intention-behaviour gap in physical activity. The study suggests that a significant factor behind this gap is the concept of "implementation intentions". These are specific plans that link situational cues to actions, enabling individuals to convert their intentions into behaviour more effectively. The study found that participants who formulated clear implementation intentions were more successful in adhering to their exercise plans. 🎉 WooWho! 🎉 For example, rather than a vague intention to "exercise more," participants who set specific implementation intentions such as "I will go for a 30-minute walk every morning before breakfast" were more likely to follow through with their actions. Being specific is key! Here are eight tips to take your turning your intentions into physical activity: 1.Set Implementation Intentions: 🗓 Building on the new research, include specific implementation intentions in your physical activity plans. For instance, set a schedule that links exercise to particular times or events during your day, making it easier to integrate exercise into your routine. 2. Start small and build momentum: 🤏🏼 Begin with achievable goals and gradually increase the intensity and duration of your workouts. Celebrate small successes to boost motivation. Not sure what to do? This video will unpack the formula for success. 3. Create a routine: 📆 Establish a consistent exercise schedule that aligns with your daily life. Treating physical activity as a non-negotiable appointment can help form a lasting habit. 4. Find activities you enjoy: 😄 If you dislike a particular form of exercise, it will be challenging to stick with it. Explore different activities until you discover something that sparks joy and keeps you engaged. 5. Accountability and support: 👯♀️ Partner up with a friend or join a fitness class. Working with a professional like me can help support you in a tailored plan that is both gradual and achievable. Having someone to share your exercise journey with can provide encouragement and accountability. 6. Be kind to yourself: 💗 Accept that occasional setbacks are normal and part of the process. Avoid self-criticism and instead focus on progress and self-improvement. 7. Break it down: ⬇️ If time is an issue, break your exercise sessions into shorter bouts throughout the day. Even ten minutes of activity can contribute to your overall fitness. Learn more about time blocking in this video. 8. Visualize success: 👏🏼 Imagine yourself being active, feeling energized, and reaping the benefits of regular exercise. Visualization can help reinforce your commitment and determination. The intention-behaviour gap in physical activity is a common obstacle that most people face on their wellness journey. I’m not immune to it either! However, the new research from the British Journal of Sports Medicine offers valuable insights into overcoming this gap by incorporating specific implementation intentions. Let’s embrace the power of consistency, perseverance, and self-compassion on our path to a more active and fulfilling life. Stay well and happy moving, Lisa The fact that you are here in my community speaks to the fact that you are well aware that physical activity is undoubtedly one of the most critical components of a healthy lifestyle. However, despite this knowledge, you may very well struggle to translate your intentions to be physically active into consistent behaviour. Any show of hands here? This phenomenon is known as the "intention-behaviour gap."
Say what?! The intention-behaviour gap refers to the discrepancy between what we plan or intend to do and what we actually end up doing. You may be thinking to yourself, "been there, done that…" So, for instance, you may genuinely desire to exercise regularly but find yourself repeatedly skipping workouts or struggling to adhere to a physical activity routine. This gap between intent and action can be a frustrating and demotivating experience, causing you to feel like you lack willpower or discipline. None of us are immune to this gap. You may recognize the main causes of the intention-behaviour gap as: Unrealistic expectations: Setting overly ambitious exercise goals can be counterproductive. While aiming high is commendable, starting with manageable objectives increases the likelihood of success and avoids feelings of failure or inadequacy. Not sure what is realistic? Working with a professional like me can help support you in a customized plan that is both manageable and realistic. Lack of habit formation: Habits are powerful drivers of behaviour. When physical activity becomes an ingrained habit, the need for willpower diminishes, making it easier to stay consistent. Time constraints: Modern life is often busy and hectic, leaving little room for physical activity. Failing to find time for exercise can lead to the intention-behaviour gap. Watch this video all about time blocking your schedule! External factors: Weather conditions (sun, smoke, rain, snow, we have all the seasons!), work commitments, or family responsibilities can interfere with planned exercise routines, causing you to abandon your intentions. Psychological barriers: Negative beliefs or past experiences with physical activity can create mental blocks, making it challenging to turn intention into action. Did you read last week's post? This was a perfect example of this! And I am sure there are likely more! So you may be thinking, "what can I do about it?" First and foremost, start to become aware of it! It is easy to let physical activity plans slip to the way side. Begin to notice when you've set unrealistic expectations or when life gets so crazy busy that you barely feel like you are keeping up. Notice the stories you tell yourself about the weather and how it gets in your way of moving your body. And likely most importantly, watch how your past, present and future thinking stops your intention for action. Once you become aware of it, then begin to take note. I mean literally write it down in a journal or notebook or even on a bright sticky note. How many of these barriers are getting in your way? Stay tuned for next week's post where I will delve more into the concept of the intention-behaviour gap, offering practical strategies to bridge the divide and all supported by new research from the British Journal of Sports Medicine. I love a good research study. Now go forward into your week watching for all those things (even ones not on the list above) that are making your intention to behaviour gap larger than you'd like! And if you care to share, reply to this email and tell me, what is your #1 cause? Stay well and happy moving, Lisa 👋🏼 Psst...before I go...I'm working on some pretty amazing offerings for this Fall! Keep your eyes on the posts over the next month to see what I have in store! How has July been treating you? ☀️ I've been thinking of you as I play in the sun and stay active with the kids during summer vacation. Do you ever have moments when you don't trust your body? You wonder if you can physically do what your brain is asking your body to do? I had this EXACT moment recently when embarking in an activity I hadn't done for a long time! My left shoulder has been a bit cranky lately and I questioned if it could help climb a 28 foot high climbing wall!!! I started to feel sensations of anxiety and fear begin to arrive in my body. Pupils wide. 👀 Butterflies in stomach. 🦋 Breathing rate up! ⬆️ I was harnessed in. No where else to go but up. I was wall climbing after multiple years away from the floor to celling high wall! Within 10 seconds of recognizing my questioning, I took off on the wall. I posted the video over on my Instagram and Facebook this week if you want to see more! This all got me thinking about how our brain interprets our physical activity adventures. I came up with THREE filters we use. PAST. PRESENT. FUTURE. Past Lisa said, "You got this. You've done this before with success. But wait, remember when you skinned your knee on the way down? Oh, and when you overdid it with you hip in the past, what if you overdo it with your shoulder today?" Present Lisa said, "Can I trust this body to take this brain up 28 feet? Seeing the rope system, is it working correctly? Hearing the snap of the rope and the jingle of the carabiner (a metal loop with a spring-loaded gate), is it intact? Feeling the harness around my thighs, is it safe?" Future Lisa said, "You can't afford to bugger up your shoulder. What if you fall? You are the primary care giver of those kids over there. You've got to get them home." It is SO amazing how our bodies want to keep us safe. I was safe. I enjoyed an hour of climbing adventures with my kids AND felt great doing it! This reminded me of the quote from Henry Ford,  Listen - being present in the moment will help you trust your body. And actually listening to your thoughts too. Start to notice. Thoughts of the past, present and future as they arrive. What summer adventures have you been up to? Have you been listening to the undertones your brain and body are telling you? And share with me what shows up by simply hitting reply! Stay well and happy moving, Lisa P.S., Check out this post from last year that highlights 4 key questions to ask yourself when bumping up to obstacles with your physical activity. Tori* had been seeing me for a while and was still struggling with her arthritic hip. What she shared with me was anytime she was leaning over to put on her shoes, paint her toe nails, pick something up from the floor or pour dog food into her dog's dish, she had lots of pain in front of her hip. The pain caused her to stop moving forward, almost like it froze her on the spot. This happened both while standing and sitting. However, she noticed the pain was more substantial while she was sitting and wanting to tie her shoe laces. She was frustrated and annoyed that she just couldn't get these day to day tasks done. Then I suggested we try three seated movements. Click on the video below to find the exact three movements I shared with Tori in my next instalment of Real Moves for Real Life! Now, after trying the three movements, can you noticed an increased ability to lean over AND without pain?!
I'd love to hear how your bending forward is going for you now! Simple hit reply and let me know. Nothing fancy. Small moves, big impact. And it works. Stay well and happy moving, Lisa *Name changed for confidentiality |
AuthorMissed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa Archives
September 2023
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