It's Wednesday June 21!

AND it is International Day of Yoga. 🎉

International Day of Yoga is celebrated every year on June 21st, following its inception in the United Nations General Assembly in 2014, to promote physical, mental, and spiritual well-being through the practice of Yoga.

It is a day to celebrate the ancient Indian practice that has gained worldwide recognition for its numerous health benefits.

Yoga is not just about physical exercise, but also about finding inner peace and balance. On this day, people come together to practice Yoga and celebrate its transformative effects on their lives.

I couldn't let this day go by without sharing a 25 minute practice with you!

Whether you are a seasoned Yoga practitioner or just starting out, take some time on this day to connect with yourself and experience the many benefits of Yoga.

Let us all come together and celebrate the International Day of Yoga!

Stay well and happy moving,
Lisa

Hunger. Check. 🍽

Thirst. Check. 🥛

Urge to visit the bathroom. Check. 🚽

These are all signals that we have learned to acknowledge and act on in our lives.

Pain. Hmmm. 😩

What is the pain signal trying to tell me?

Do I allow time to understand the body's pain signal(s)?

Here is the thing.

Most of us have a good understanding of what needs to happen with hunger, thirst and bathroom breaks. We usually don't know what to do about our pain.

It stops us in our tracks.

Do we rest? Do we stretch? Do we apply heat or cold? Should I take a medication and which one?

So when I saw this diagram below, it made me think, I need to share this with my community! It will help us unpack the signal of pain a bit more. Thanks to Pete Egoscue. In this book, Pain Free, he shares the cycle of movement (what I call it) and how it relates to your pain.

The cycle goes like this. If we can't meet the demands of the stimulus, we adapt. That adaptation allows us to move. If we consistently rely on the adaptation to move, compensation creates persistent imbalance. Such imbalance impacts our ability to respond to subsequent stimuli, and the cycle starts anew.

Pain begins to creep in when the adaptation and compensation no longer serves us. Because adaptations are neither good nor bad. They can help us out for a period of time or not.

The body might very well be saying, "thanks jaw for clenching when I climb the stairs but its not your job to move me up the stairs".

Maybe the signal of jaw pain is actually related to your struggle to climb a flight a stairs.

I know.

It sounds weird.

However, our bodies adapt to what demands we put on them.

And the way we respond (adaptations) are not always appropriate and can lead to a built in pattern of compensations.

Insight to Action:

Start to notice the stimulus' in your life. Heck, make a list of them that you do on a regular basis.

Then begin to notice any adjustments your body needs to make to meet the demand of the stimulus.

Overtime, is your body responding with a balanced or imbalanced approach? AND what is the associated pain trying to tell you?

It takes work to truly be aware to what your pain signals are.

Have you ever heard of different types of pain? Does that drive you mad to have someone ask you what type of pain you are feeling? All you want to say is, "its pain!".

This is where YOU have the ability to start to scan your signals and really decide (in your own mind) what the signals mean to you.

Need help to move the way your body needs and build your awareness to the signals your body gives you? Respond directly to this email and let's chat! I would be honoured to help.

Stay well and happy moving (while noticing your pain signals),

Lisa

P.S., In case you missed last week's email, it was a goody! Click here to read more about your pain signals and what you can do about it!

​I was thinking of you this week as these news headlines came across my desk...

​So many people deal with pain on an ongoing basis and it can become one of the biggest barriers for them to move the way they want to and live their best lives.

Here's the thing, moving your body can actually HELP you with your pain levels.

Habitual physical activity has been shown to have a significant influence on pain tolerance in the general population. Studies have found that individuals who engage in regular physical activity have higher pain thresholds and are better able to tolerate pain compared to sedentary individuals.

Why?

It is believed a pain-inhibitory response is present immediately following an acute bout of exercise. It is referred to as exercise-induced hypoalgesia. Said simply, it is due to the release of endorphins during exercise, which are natural painkillers produced by the body.

Amazing!

And the super incredible part of it is you can move your body with the parts that are actually not bothering you with pain.

For example, you've got that pesky arthritic knee, rather than choosing to ride a stationary bike, maybe you decide to do some upper body resistance exercises instead. Or maybe your bumped shoulder is holding you back. Why not go take a walk instead where you can keep your arm swing to a minimum.

Your physiology will still give you that natural painkiller benefit regardless of which body part is moving!

In the latest research, it suggests that remaining physically active, becoming active, or boosting activity is linked to higher pain tolerance. Bottom line, to help avoid and manage persistent pain, it is critical to participate in some form of physical activity.

Need a place to start? Jump over to my Youtube channel to find a variety of ways to get your body moving today!​

Stay well and happy moving,

Lisa

P.S., If you love to read the data, here's the original scientific article.​

If you'd like the Coles' notes version, check out this article or this one or this one.

I've got something FUN for you this week!

Remember last week was all about obvious and not so obvious home portable exercise equipment. If not, here is the post and video that you need to watch before you get started on this week's challenge.​

Did I just say challenge?

Oh ya! Nothing like an end of the month challenge to catapult you into June!

Don't stop reading now. Hold tight - this IS going to be fun!

The workout will require some set-up of equipment and a pair of scissors. Please no exercising with the scissors.

​Go to my website to download your very own Home Exercise Cube Kit.​

Cut out the cube form and assemble. I find tape works well to hold the cube together.

Set yourself up close to a staircase and an accessible wall. Gather the following items:

1. Broom

2. Dumbbells

3. Floor Mat

4. Sturdy Chair

Don't forget the second page of the Home Exercise Cube Kit. It will help guide you in some exercises if you get stumped.

Now, take your newly assembled cube and give it a roll…..

Whatever it lands on, is your piece of equipment for your first exercise.

You decide how many repetitions and sets and then you roll again!

If you are relatively new to exercise, start with 1 set of 10 reps. If you have more experience, go with 2-3 sets of 10-12 reps.

Let the workout fun begin!

You decide how many times you roll the dice. I'd recommend up to 5-8 times depending on how much time you have.

Questions? Leave me a reply to this post and I'd be happy to support you.
​

​Enjoy the Home Exercise Cube Kit workout!​

Really stumped.

​Book in for a virtual 30 minute complimentary introductory appointment to find out how my services can help you achieve your goals.​

Stay well and happy moving,
Lisa

Many people have opted for the convenience of exercising at home.

Have you?

A growing body of research is demonstrating that home exercise results are quite positive and impressive. From improving functional exercise capacity and quality of life to improving activities of daily living performance and improving mobility to lower extremity strength and reducing the number of falls.

Wow! Who wouldn't want those benefits from exercising at home!

So when thinking about starting a new routine at home, setting up your home with portable exercise equipment is a great way to position yourself for success. Here are 3 quick tips:

1. Assess your space: Before purchasing any equipment, take a look at your home and identify areas where you can exercise. Consider the size of the room, the amount of natural light, and any other factors that might affect your workout.

2. Invest in quality: When it comes to portable exercise equipment, quality is key. Look for equipment that is durable, easy to use, and provides the right level of resistance or support for your fitness level.

3. Choose your equipment: There are many types of portable exercise equipment available, from resistance bands to jump ropes to yoga mats. Consider your fitness goals and choose equipment that will help you achieve them.

Speaking of choosing equipment, check out my most recent Physical Activity QuickPlay. I list my Top Ten affordable and unexpected exercise equipment options for your home workout.

Which is your favourite piece of equipment? Which one are you intrigued about? Let me know. I'd love to hear what you think!

AND if you are in the process of 'test driving' home exercise, join my THIS Tuesday May 23 in collaboration with LyfeMD for a free virtual physical activity session. I would love to have you move in your home along side me on Zoom. I hope to see you there!

​Stay well and happy moving,
Lisa

The influence of a mother on physical activity can be profound and long-lasting.

Research has shown that mothers play a critical role in shaping their children's attitudes and behaviours towards exercise and physical activity. A mother's encouragement, support, and active participation in physical activity can help instill a lifelong love of movement in her children.

On this Mother's day, you may be thinking about your own mother and her role in shaping your own physical activity habits.

I know I am.

For those of you who know my mom, you will know that she is an "all in" kind of person. She did it all and still does!

When I was a child she was a huge supporter of physical activity. She would have taken me to most of my sports practices be it rhythmic gymnastics, t-ball, swimming lesson, tennis, you name it, she was all in with getting me to be physically active. I have fond memories of going on bike rides with her around my childhood neighbourhood and playing all sorts of games that made us move our bodies.

An elementary teacher by training, she is a natural coach, although she would argue with you that she is not athletic at all. She was even my soccer coach, although she doesn't love sports nor had she ever played soccer before. My mom definitely supported the idea of team spirit and the community that sports brings.

My mom even went so far as conquering her fear of deep water on one of our family summer vacations to Edmonton (where we both live now). It was the late 1980s and all kids dreamed about the wave pool at West Edmonton Mall.

She planned ahead and rightfully surprised me when she came into the wave pool with my brother and I. Her plan was to strap on her glasses with an elastic headband that she brought along from home.

For the woman who is deathly afraid to put her head underwater and equally scared with not being able to touch the bottom of the pool, this was a large feat to come into the wave pool!

Her biggest fear was losing her glasses (and maybe drowning). She had a trusty little elastic headband to keep her glasses in place.

I can still see a snap shot in my mind now, of us being in the water, riding the waves on an inflatable mat and shouting for joy (I think!) with each wave that rolled into shore.

Now as an adult, her commitment to physical activity continues. We have covered many, many miles of walking whether it be with traveling, walking together in our respective neighbourhoods or pounding the pavement on our marathon shopping adventures. Cha Ching!

For the woman who doesn't believe that she's very athletic. She sure does physical activity well.

Who is your supporter? It may not be your mother that was your role model. It may be another strong female force that currently supports you and your physical activity.

My mom does it all. Even when she may not even love it as much as me.

Case in point. She showed up at my recent free yoga class this past week. She didn't have to do that. But she always does.

This cannot be understated. A mother's influence can have significant implications for her children's health and well-being, both in the short and long term.

I know you're reading this mom. I love you. Happy Mother's Day to you and all the other women who demonstrate what is possible with physical activity!

Stay well and happy moving,
Lisa

The new green buds on the tree branches. 🌳

The song birds chirping in the wind. 🐦

The light that glows later and later in the days. ☀️

Change is right in front of us.

Nature shows us the evolution of what is possible in the world.

And with evolution, we begin to notice the subtle and not so subtle shifts in our inner and outer world.

Sometimes we hold on tight to the way things are.

Other times we freely let go of what no longer serves us.

In it all, do you have something that keeps you anchored? At least a little bit?

As in life, things change.

Physical activity is no different.

The beauty of the work I do is helping people with change. We evolve and so does our physical activity.

It is scary, I know.

It is in the choices we make that determine HOW we change.

You can choose not to do anything and let your physical self go. 

OR

You can choose to take care of yourself by moving better and more often. 

It's never too late. 

Change is on my horizon. I have resigned from one role to take on another.

My anchor has been my physical activity. It settles my racing mind and keeps me calm in the uncertainty. I've chosen to use my physical activity to help me through transition and change. And boy, have I needed it lately!

What have been the recent changes in your life? Need an anchor?

I've got you covered.

​Join me this Tuesday, May 9 in collaboration with LyfeMD for a FREE beginner virtual yoga session with me. Yes, it means you can join from anywhere!

LyfeMD is a mobile app that empowers people to take control of their own wellness through holistic approaches and is one of my new partners. They also see the power of physical activity and yoga in the management of our health. I am so honoured to work with them and share their great work with you!

So, are you free on Tuesday May 9 at 4pm MST?

​​Let's work on change together. As we know, it is the only thing that is constant.

Stay well and happy moving,
Lisa

P.S., One more thing! There is a door prize!!! Win a 1:1 Online Yoga Therapy session with me! All you need to do is sign up & show up for this session. Winner will be randomly chosen at the end of the session.

Your forearms, wrists and hands will love you! 💪🏼

With such great response to last week's post, today I've got for you a SECOND instalment of Real Moves for Real Life, 5 MORE hand gestures that won't get you into trouble.

Did you know simple movements can have a massive impact?

It feels like it is the best kept secret.

Your body will thank you!

Oh and guess what?! I've got a printable handout for each video that you can find below each post.

Here's to well functioning and happy arms!

Stay well and happy moving,
Lisa

Have you got out in your yard for some spring clean up yet?

Hello rake! So nice to see you again. I'm tired of your cousin the shovel and I'm happy that its your time to shine.

Are you arms, hands and wrists already beaten up this Spring?

No fear! I'm here to stop the throbbing with the next installment of Real Moves for Real Life video series. AND stick to the end for your invitation to my next in person workshop!

Pain. Stiffness. Fatigue. Blah!

Let's get going with five hand gestures that will support your yard work adventures and provide ease in getting back into the garden! Oh, and they won't offend anyone either!

Out of the five movements, which one was your favourite? Or the worst? Sometimes the one that is the favourite is just the one we need to play with. Let's nurture what is working well.

If you want more movements in your gardening tool belt this summer, I invite you to my upcoming workshop, Gardening Ready Yoga on Saturday April 22 at Yoga Within Edmonton. The 2 hour workshop with take you through key movement patterns that are required for connecting to the earth and a successful gardening season! Why don't you join me?

​​It is an exciting time of year! Let's make it the best that it can be and have you moving well.

Stay well and happy moving,
Lisa

​I'm posting on a Thursday? I normally only land here on Sunday mornings!

Well, I was thinking of you, dear reader, yesterday and wanted to make sure that you were in the know.

Today is the World Day of Physical Activity.

In 2002, the World Health Organization (WHO) recognized April 6, as World Day of Physical Activity. It's been celebrated over the past two decades.

This day encourages people of all ages to be more physically active, whether through sports, exercise, or other recreational activities.

To celebrate World Day of Physical Activity, I encourage you to participate in physical activities such as walking, cycling, dancing, or playing sports.

I invite you to think about physical activity around the world and find resources to support your physical activity, such as these from the WHO.

Take some time today to promote physical activity awareness.

Most importantly, share your physical activity knowledge with your friends, neighbours and family.

I also wanted to share with you my online physical activity courses at the Physical Activity Academy. And the best part is that they are all free!

Please share the online courses over email or your social media channels with your friends, neighbours, family and/or with anyone you think would benefit from some physical activity support.

I won't be landing in your inbox this Sunday morning. To those of you who celebrate Easter, Happy Easter! 🐰

Stay tuned as I have a lot of fun stuff coming down the pipes for you in my upcoming posts!

Be sure to celebrate April 6 with some physical activity, in whatever way suits you best!

And as always, if you have any questions or concerns I am an open book. 📖

Please feel free to reach out and let me know what you need.

Stay well and happy moving!
Lisa