Life Empowered Occupational Therapy

12/23/2025

Details on Every Day Strength, including potential Saturday classes and a 3 week refresher!

12/23/2025

Details on the new balance program starting up at the Lougheed Fieldhouse!

12/18/2025

Edith started at 91 years old! There is no age limit on strength training!

🏋️‍♀️👵Imagine walking into a gym for the very first time.

Now imagine doing that at 91 years old.

That is exactly how Edith Murway-Traina’s journey began.

She didn't go because she wanted to break world records.

In fact, her friend practically had to "drag" her to the gym to get her started.

But once she picked up a barbell, something incredible happened.

Edith discovered a hidden strength she never knew she possessed.

By the time she turned 100, she wasn't just exercising—she was competing.

On August 8, 2021, she officially entered the history books.

Edith became the Guinness World Record holder for the oldest competitive powerlifter.

She stunned the crowd by deadlifting a massive 150 pounds.

She also successfully bench-pressed 66.8 pounds at the age of 100.

Edith is living proof that it is never too late to reinvent yourself.

Your muscles don't have an expiration date if you keep them moving.

Today, this great-great-grandmother is an inspiration to lifters of all ages.

She reminds us that the only thing stopping us is the story we tell ourselves.

If a 91-year-old can start from scratch and become a world champion, what’s your excuse?

Don't wait for the "perfect" time to start your fitness journey.

The best time to start was years ago, but the second best time is right now.

3 Lessons from Edith’s Journey:

1️⃣ Curiosity over Fear: Don't be afraid to try something completely new, even if you’re the oldest person in the room.

2️⃣ Consistency is King: You don't get to a 150lb deadlift overnight; it takes showing up week after week.

3️⃣ Age is a Mindset: Your body will follow where your mind leads it.

12/04/2025

Coming next month!

10/20/2025

Every Day Strength is 2 years old!!

We are a group who believe...

- lifting weights is for every body and every age

- exercise is more fun with others

- hard work now will help us now and as we age

- we can be active participants in our health care and improve our our strength, bone density, and overall function!

If you have been a part of this group, big or small, thank you! I love this program and see it carrying it on for a long time!

09/03/2025

How did the little self-assessment go? Did you take note of how much movement you get through the day or week? Is there a 10 minute pocket today you can get a little walk in?

This really matters! The benefits of getting meeting the movement threshold are incredible. Straight from the Canadian Society of Exercise Physiologists (the pros in this field!)...

"Following the 24-Hour Movement Guidelines is associated with these health benefits:

- A lower risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, several cancers, anxiety, depression, dementia, weight gain, adverse blood lipid profile.
- Improved bone health, cognition, quality of life and physical function."

All good things!! 🌟

Let's make a plan towards moving the needle closer to meeting the movement guidelines!

09/01/2025

How much should you be moving every day/week?

For adults 18-64, the goal is 150 minutes of moderate-vigorous aerobic per week, 2 days that include strength training, and several hours of standing/light walking/reducing sedentary time.

For adults 65 and over, the recommendation is the same, but also includes incorporating activities that challenge your balance.

So what could this look like in real life?

It could be a 30 min walk five days a week, and add in two weight lifting videos you found on YouTube.

It could be joining the seniors group upstairs at the Lougheed Fieldhouse 3 days a week for their hour of aerobic-strength-balance mix.

It could be two 30 minute swims at the Killam Pool, alternating mornings with two strength training sessions at the gym, and three 30 minute dance parties with your kids.

It could be 3 days of Every Day Strength (😉), and two 50 minute bike rides in the evening.

What other options can we think of?

I think time is a huge barrier, so be mindful that the aerobic movement should come in at least 10 minute bouts...which means a 10 minute walk with every lunch and dinner can get really close to the 150 minute mark.

Keep in mind, a person might need to work up to 150 minutes. We all have different abilities and health considerations. If you are under the 150 minute mark, the goal is to just do a little bit more. Small changes will get you there; big changes can get overwhelming quickly!

If you want more of the movement guidelines, the link is below. It also discusses guidelines for screen time, sleep, and a full rundown for youth as well.

Your task is to answer these questions (to yourself, or I'm always up for discussing these things too if you want to message me!)
- How many minutes do I do aerobic activity each week? How close am I to the 150 minute mark?
- If needed, how can I add 10 more minutes of aerobic activity this week?
- How about strength? Can I add a few minutes of strength training this week?

Here's the link for more info!

https://csepguidelines.ca/

08/29/2025

An exercise - photography analogy...if I can think this through enough 😂

I took this picture last night during my walk. We live on a busy road so I don't have easy access to walking outdoors, but the field behind our house was combined the other day, so I took advantage of the short window of time when the field is walkable - no snow, no mud, no plants. And timed it right to watch the sun dive for the horizon 🥰

Is this picture perfect? Obviously, no. I didn't have my good camera, I would have had a better perspective higher on the hill, there were likely better exposure settings I could use, and I wish I had some foreground detail that came through.

But I took it anyway 🤷‍♀️

I think it's important to not get lost in the details of exercise. Done is almost always better than perfect. Maybe we aren't doing the most ideal exercises, with the most perfect form. Maybe we like random group classes, maybe we like just going for walks. Maybe we have no idea what to do, but we just keep trying! In a world where only half of us meet the recommended exercise guidelines, I encourage any and all movement! Even if it's not "perfect" or "ideal", it's still ticking a box ☑️

I want to start a little, informal challenge/check-in on this page, starting next week, where we attempt to work towards or hit the recommended Canadian Physical Activity Guidelines (now called the 24-Hour Movement Guidelines). It can be useful to measure where our physical activity is at (and I KNOW this is a busy season for so many - back to school, harvest, etc...trust me, I get it! Lol). Details coming 😊

07/15/2025

It's been an exciting few days 🥳

Yesterday, we had our newest weight lifter finish their 6 week beginner strength training program 💪 They are well on their way to accomplishing their goals 👏

I also finished Level 2 of the MMOA post-grad course 👩‍🎓 A lot of the material was review, but the updated research supporting a fitness-forward rehabilitation approach for all sorts of conditions is incredible. If we have a magic bullet in health care...this might be it!

Now - I best get off my couch and lift my own weights!

06/24/2025

Just an update on my plans for summer!

I'm closing my books for new clients until September. I have a couple of clients that I'm wrapping up one-on-ones with, and the regular classes will continue for them and existing clients, but otherwise I'm going to soak up the summer with my family!

I'm halfway through Level 2 of my Modern Management of the Older Adult course, and have BIG dreams for fall! I'm not entirely sure how it will all come together, but we have an incredible facility with so many options...I'm sure I can figure it out!

05/28/2025

The starts next week! All you need is the Strava app, just let me know if you need help!

I know my Everyday Strength crew is ready to go, and I would love to see ALL ages get involved!!

If you want to join but aren't sure what to do, where to start, I've got your back - just send a message!

In case you missed it, meet our 10 Fitness Ambassadors (in no particular order) for the upcoming Flagstaff Fitness Challenge! 💪✨

These ambassadors are ready to inspire participation, build community connections, and promote wellness across the Flagstaff Region throughout the Challenge. Get ready for motivation, movement, and meaningful moments as we take on this six-week journey together!

Find out more at: https://www.flagstaff.ca/news/2025-flagstaff-fitness-challenge.

And don't forget to get the Strava app and go to: https://www.strava.com/clubs/fitflagstaff.

Bridgette Ponto
Coulee Ridge Nourishment with Michelle O'Hara C.H.N
Jessica Janzen Olstad
BAM Fitness
Cheryl Frost
Lois Odegard
Andrea Whidden
Shaina Dunn
John Snethun
Shane Mascarin
HOM of Well Being
Lougheed Field House
Joyful Movement Studio - Camrose, AB.
The Rusty Daisy Gift Co.

05/23/2025

The most consistent exercise group in Flagstaff County! This seniors exercise group meets M/W/F year round Lougheed Field House. Seriously, their dedication to regular movement is inspiring!

If you are looking to join them, I can send you in their direction!