If you don't know already, I love how much exercise impacts our health.

I could go on and on about the impacts and you can read more about that here and here.

So when this particular article crossed my desk this week, I could not not share it (double negative, right!?)

A team of researchers reviewed health data of over 81,000 patients between the ages of 42 to 78. And no surprise to me, they found the many health benefits that exercising provided to their sample population.

Working in healthcare and the healthcare system, outcomes matter. The big outcome that is so important to the healthcare system is hospitalization. Amazingly the data also showed that people who exercised for at least 20 minutes per day stayed out of the hospital. Exercise is an effective and non-pharmaceutical intervention that keeps you healthy! And away from the emergency department.

Yes!

It's it great to be able to take care of yourself!

I sure think so.

Now decide, what is the structured physical activity (aka exercise) that you will do for at least 20 minutes today?

​Walking

Swimming

Cycling

Yoga

Tai Chi

Pilates

Climbing your stairs

Body weight resistance exercise

Dancing

Cleaning your house

All of these activities are great ways to get your body moving without too much preparation and effort! Know your limit and stick within it too. In terms of intensity, of course.

Stay well and happy moving,

Lisa

Like the data? Here is the actual journal article about the research project. I 💗 data!

Is there something in the water?

This week many clients came to see me with jaw pain.

Jaw pain, sometimes linked with neck pain.
​

Lucky for these clients, I've been taking a new course this month all about breathing.

You may wonder, what does breathing have to do with jaw pain?

The function of your mouth and jaw is directly related to the function of your airway. When your jaw moves well, your breathing is better. And vice versa.

The two go hand in hand.

So when jaw pain came up this week as a query, I had a new tool to share.

The movement and breathing technique takes us back to elementary school. We use it day to day when speaking and don't think much of it.

It is the long vowel sounds.

Remember those?

The vowels are saying their names!

Even if you don't think you have jaw pain, this little series of movements can both benefit your jaw and your breathing.

Let's try it out for size.

Find a comfortable position either standing or sitting.

Take a deep breath in.

Exhale while saying the long A sound.

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA.

Then take a breath in and exhale with the long E sound.

You get the drift.

Continue the cycle of inhale and exhale with the long vowel sounds. Finish a total of five breaths, ending with the long U sound.

It only takes five inhales and five exhales to complete. Maybe a minute of your day!

Then go back to your regular breathing pattern.

What do you notice?

Has anything shifted in your jaw?

Which vowel flowed out the easiest? the most strained? Which vowel would you pick?

Feel free to repeat up to two to three more times. Notice how your breathing may also shift and how you feel.

Who knew the power of the alphabet!?

🤐 Do it in private if you are conscious about what sounds come out.


😲 Do it in front of a mirror to watch your jaw in action.


🌅 Do it in the morning to start your day.

Anytime you need to find some ease, give this movement and breathing exercise a try!

I'd love to hear how it goes. Drop me a line by simply replying to this email to let me know what shows up for you!

Welcome back the forgotten long vowels!

Stay well and happy moving,
Lisa

P.S., Know someone with jaw and/or neck pain who would benefit from this content? Send them a link to this post and be sure to have them sign up for the weekly newsletter that will land directly in their inbox every week! ​

I'm sure you have heard that February is heart month.

I decided to jump on the bandwagon and share with you a simple and nurturing heart practice with you this week.

I know when I take care of myself (and my heart), I can take care of others.

Take some time this coming week to send some love to not only your loved ones but to yourself too.

Put your best heart forward!

Stay well and happy moving,

Lisa 💗

P.S. And if you need more, check out my special Valentine's Day message!

​Meet Les.

Les has been going to his local YMCA at 7:30 am since 1983.

Mondays, Wednesdays and Fridays are dedicated to resistance training.

Tuesdays and Thursdays are dedicated to cardiovascular exercise.

He says, "If I don’t feel like going to the gym, I go anyway because the gym has paid me back many times.”

AND Les is 100 years old!

It is the fascinating and inspiring stories like Les' that have driven my passion project, The Why I Move Project, for almost 10 years!

The Why I Move Project grew out of my professional realization that when people have a WHY they are more connected and committed to their physical activity and exercise.

It is a purpose driven approach that helps you along your journey.

Physical activity and exercise IS a journey.

I can guarantee that it isn't a linear straight line and it looks more like the Toronto Stock Exchange. However, for all the ups and downs, there is an overall linear climb.

The linear climb happens over many years and there is a reason WHY behind it.

The goal of The Why I Move Project is to help ignite an inner awareness to what you think, feel and experience when you are physically active. Making your movement more mindful and connected to what you personally receive from it.

One of those days when it feels like a slog to be physically active, bringing your attention to your WHY and it can help you move along…literally.

What can you do now to connect to mindful movement?

✔️ Head over to The Why I Move Project website and explore all the stories and quotes from people just like you!

✔️ Go to the Resource section and watch the educational video.

✔️ When you are on the Resource page, download the Your Emotions and Physical Activity Choices Worksheet. Complete it for yourself and see how your own emotions are linked to physical activity.

✔️ Formulate your own WHY. And share it! Who knows what your story can do for someone else striving to be more physically active!

As always, I am here to support you in your physical activity journey.

I help you to move better and move more often. AND find your WHY!

Stay well and happy moving,

Lisa

P.S., Read Les' full story here!​

​

Welcome to the next instalment of Real Moves for Real Life.

How well do you stand with your legs?

Kind of a funny question, right!?

Ever notice that you catch yourself tipping over at times or grabbing for something to support you with your hands.

Well, my friends, today I have a new exercise for you that will help you out!

Watch the video now to find out what you can do to help you stand better.

What do you think? Do you feel more stable on your feet after trying out the exercise in the video?

Want more? I'm teaching an in person workshop, Yoga for the Hips and Psoas, next Saturday (January 21) at Yoga Within Edmonton. I'd love to help you explore your hip mobility and stability. Find out more here.

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. 

Happy New Year! 🎉

YOU are officially past the first week of 2023!

How has the new year been treating you so far?

Did you make the traditional New Year's resolution this year?

The average New Year’s resolution is kept for 42 days.

Forty-two days into 2023 will take us to February 11. Will you keep your resolution until then?

Depending on how you define “success,” research has shown that ~33-55% of people who make New Year’s resolutions are “successful” at one year, with “slip-ups” happening ~14 times over two years.

Resolutions aimed at “goodness” might be more likely followed. Suggesting resolutions to others, especially spouses and particularly around their weight, is never a good idea.

A resolution to have no resolution could save an average of $250! The average Canadian spends $252 per year on failed resolutions.

Save your dollars and may I suggest you decide on a goal for yourself instead.

Now Lisa, what is the difference between a resolution and a goal?

I would argue that goal has some pretty well-defined actions and outcomes that are done over time. Have you ever heard of SMART goals? That is one model that might work for you.

However, we are also looking for some short wins and so I would suggest if you make a physical activity or exercise goal for yourself in 2023, set yourself up for success with this daily question…

Get your pen and paper or journal ready….

​And THEN…say to yourself (out loud preferably)…
​

​​Try that on for size! Short and sweet and to the point (thanks - Marie Forleo for this as I modified it with a physical activity or exercise twist for you, my dear reader).
​

Okay - you got this? Yes - you got this.

Need some support? I've got your back for 2023. My Friday morning sessions are open for you. It would be an honour to work with you to help achieve your physical activity or exercise goals this year!

Stay well and happy moving,
Lisa

👉🏼👉🏼👉🏼 What's coming up?

My next workshop at Yoga Within Edmonton is on January 21! It is all about the hips. Stay tuned for more about the hips in the weeks ahead.

Oh - and one last thing. I personally did not make a resolution this year. I do however have some big goals for this year. Stay tuned to hear more! 🙌🏼

​

Do you forget how much you've done in a whole entire year?

I sure do.

In this week's post, I want to you consider taking the time to really reflect on the past year. As we close another year, take this time to write down your physical activity successes of 2022.

Here is a real example that I worked through with a client this week.

This physical activity template I created is inspired by the work of Marie Forleo and her year in review blog post, podcast and video. Feel free to check it out as another approach to stepping into a new year with the successes of the outgoing year.

We can only change what we are aware of. If you want to be successful (in your own personal way) with your physical activity and movement, you have to know where you've been and where you are going.

​Grab the free worksheet here:

​​What's coming in 2023? Lots!

Keep your eyes out on social media (Facebook, Instagram, LinkedIn) of what is coming. I've got a hips and psoas workshop on January 21, weekly yoga classes and of course, opportunities to work with me one-on-one.

If you have missed some newsletters, you can always catch up over on my website. There is always lots of goodies to explore as you transition into a new year.

With that, I will sign off for the year. Whoa! 2022 in the books.

I will be back in your inbox on the first of the month with my monthly article roundup and then weekly on Sunday mornings into 2023.

I wish you and your family a wonderful holiday season!

Stay well and happy moving,
Lisa
​

Part of my yoga therapy training program is learning more about Yoga Nidra. I, myself, have practiced on and off over the years with more of an effort in 2022. During my recent intensive training week we were gifted with over 30 hours of training in this form of yoga.

You might wonder, what the heck is Yoga Nidra?

By definition, Yoga Nidra is considered yogic sleep in modern usage and is a state of consciousness between waking and sleeping, typically induced by a guided meditation.

Additionally, it is a guided practice that allows the body and mind to rest through subtle relaxation to help reconnect to the body's healing processes.

Sleep meditation can even be thought of as a way to become more awake. 

In my experience, the yoga teacher provides a guided practice full of invitations that allow you to move into a state of conscious sleep. All the invitations are for you as the participant to choose and to help deepen your own sense of rest.

Think all the benefits of sleep without actually formally sleeping. No previous experience is required. 

Here has been some of my participants experiences so far:

😴 A welcomed practice while travelling and when completed at bedtime allowed for a nice flow into natural sleep. Quiet time even in a hotel room.

😴 As someone who could never get into deep relaxation and letting go in savasana (corpse pose) in a Hatha yoga class, this practice of Rest & Rejuvenation Sleep Meditation provided enough space to relax and find deep rest. She was shocked that she was able to let go during the practice.

😴 The practice allowed the participant to let his guard down and clear his mind where he was receptive to suggestions to relax his own body.

With the hustle and bustle of this time of year, take some time for yourself and try a Rest & Rejuvenation Sleep Mediation with me. Enjoy!

After you have tried the practice, reply to this email and let me know how it went for you. I'd love to hear your experience.

Rest is just as important as work (today I am Lisa Restman not Lisa Workman). 😉

For recovery and healing to occur, we must move and rest to find vitality.

Stay well and happy moving,
Lisa

I get to work with some real brilliant people.

A couple weeks ago during a follow-up appointment a patient came up with a super unique physical activity plan for herself.

She works from home and is finding her days continue to be long with sitting and screens.

Here is her plan:

On weekdays she will take four 5 minute bouts of physical activity.

4 x 5 minutes x 5 days

On the weekends, she will have time for more so she will do a slightly altered plan of five minute bouts.

5 x 5 minutes x 2 days

Let's run the math:

Weekdays = 100 minutes

Weekends = 50 minutes

Total of 150 minutes per week!

She is right on target for physical activity guidelines!

​See I told you the people I work with are smart!

The type of physical activity was a combination of climbing stairs, dancing to a song(s), walking in the hallway of her condo and completing 1 or 2 different body weight exercises such as 2 sets of 12 sit to stands and/or wall push ups.

Now the question might remain in your head Lisa, is this good enough?

Great question!

This patient also questioned me if this is actually beneficial.

In fact, there is evidence that short duration physical activity accumulated throughout your day is beneficial for your health.

For individuals with chronic health conditions who have limited capacity, some research has shown that short bouts of arm ergometry (think a bike for your arms) significantly improve physical and cardiovascular function.

If you can boost your intensity level, there is also benefit to short durations. One study looking at sedentary men found that brief intense interval exercise improved indices of cardiometabolic health compared to longer duration sessions of exercise.

We know the benefit for kids too! One study found that short bouts of physical activity in students' day having a small positive effect on math fluency and positive changes in students’ behaviour were noted by the classroom teacher. Now doesn't every teacher want that!

For this patient's case, breaking up her sitting time has some metabolic benefits. Research has found that interrupting long periods of sitting with 3-5 minutes of light walking every 30 minutes can improve blood glucose control in overweight and obese individuals.

One more to read if you are interested…

​‘Movement snacks’ and how they might benefit health​.

By doing the math, we can start to see physical activity time add up. And add up with reward!

Consider how little bites of exercise might take you closer to your best health!

Stay well and happy moving,

Lisa

P.S., Has sitting too much at a screen got your shoulders and neck all tied up in knots? Consider joining me on Saturday December 10 for Yoga for the Neck and Shoulders at Yoga Within Edmonton. We will take a targeted approach to find ease and lightness as we role into the busy holiday season!

Are you someone who likes a tool that does lots of things? Something like a swiss army knife that is small and compact and can do up to nine functions?

Well, the pelvic floor muscles are the Swiss army knife of the body!

This muscle group has the MOST functions in the body with a total of five.

Let's unpack what they are…

Sphincter: allow for bladder and bowel control

Support: holds the pelvic organs (bladder, urethra, intestines, rectum; in women the uterus, cervix, and vagina)

Sexual: location of pleasure, orgasm and erections in men

Stability: part of the deep core system that creates stability for low back, pelvis & hips during movement

Sump pump: helps with the movement of the lymphatic and vascular system

Being physically active, the stability provided by the pelvic floor muscles allows for responsive engagement as we move. Poor function can result in impaired movement and even injury.

How connected are you to your pelvic floor muscles?

If you replied,

'say what?'

Or

'not at all'

Or

'sort of but I'm unsure if I am doing it right'.

​Then my upcoming Pelvic Floor workshop is right for you!​

Next Saturday, November 26 I am teaching a 2-hour workshop at Yoga Within in Edmonton. We will practice engaging the pelvic floor on its own and with movement, review the anatomy and biomechanics of this deep core muscle group and even throw in some breath work (hint, hint…the pelvic floor has a role to play with your breathing too!)

I would love to teach you in this live in-person workshop.​

I hope to see you there!

If you are not in Edmonton or cannot make the workshop, please comment below if you are interested in working with me one-on-one or if you'd be interested in another workshop either online or in person.

Stay well and happy moving,

Lisa