Life Empowered Occupational Therapy

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!

05/20/2025

Why I think you should join the Flagstaff Fitness Challenge (aka, sometimes we create ripples, sometimes we create waves)

My daughter drew this picture of me lifting a barbell over my head a few weeks ago. I think she was supposed to draw someone in her life who wears a uniform, but this is where she landed for an idea, and I love that she has picked up on this value of mine.

In 2009, my order brother signed up for the 2010 Canadian Death Race. I thought he was insane, because this race is 125 km over 3 mountains and you have 24 hours to finish. Wild, right? I went to watch him on the weekend of the race, fully expecting carnage across the mountainside (not necessarily him lol). BUT! It was literally a defining weekend of my 20's 🌊 and I signed up for 2011 (as part of a team 😉).

The next few years, I was all in on challenging myself in races and weightlifting. I succeeded a bit and failed a lot. I even convinced a few people to take these challenges with me. And then some of them convinced other people to do those challenges with them. 🌊

Now, I teach strength training to parents and grandparents, and it absolutely thrills me when they bring the little people in their lives to play, watch, and sometimes take part. The example and inspiration cannot be matched. Just waves and ripples coming from all of us 🌊

Would I have taken up fitness as a hobby if my brother hadn't signed up for that race? Maybe, probably. But not at that moment!

Would the little toddlers have observed their adults lifting weights if the adults hadn't committed to their own strength training? Maybe, possibly. But not at that moment!

So yes, you should absolutely join the Flagstaff Fitness Challenge! You'll definitely make a ripple, and you might even make a wave!

05/14/2025

I completed Level 1 of the Modern Management of the Older Adult last week (no small feat for me considering it's spring - a busy time around here!). This course reinforced that we are doing the right things in our Every Day Strength sessions, although a few tweaks will be made. The research to back up heavy strength training across the lifespan is actually mind-boggling.

The overarching principles were make it meaningful, make it hard, and make it dialed. And, we are all old people in training 😉

On to Level 2!

04/07/2025

Three barbells set up is the sign of a fun morning 😁

I'm in my 4th week of the Modern Management of the Older Adult course, and while I haven't learned a ton of new information yet, the reassurance that we are doing the right things for the right people is everything right now. The impact that progressive strength training has on bone density, muscle mass, function, all the things is actually incredible. The lead PT teaching the course actually said it's a disservice to compare strength training to medication - that's how big of a difference it can make 🙌

Overhead press, deadlifts, rows, and squats coming up for a wide range of ages 😉

03/19/2025

These boxes might be the most useful tool for the Every Day Strength classes (besides dumbbells and barbells, obviously)

We use them...
- for touch support during lunges if someone needs a bit of balance help or if they don't fully trust their knees.
- to scale down sled-pushing for those that need a different option or are just having an off day.
- to sit and rest after said sled-pushing 😂
- as an aid when getting off the floor (floor transfers are important!).
- to allow those who aren't ready for floor pushups or planks to do the workout at a level that matches their strength - we raise the exercises off the floor.
- and last, but not least, for step-ups.

We use what equipment we have to alter workouts as needed, so everyone works at the level that is just right for them!

03/10/2025

It is someone's Day 1 in the on-ramp/Every Day Strength program, and it's someone's Day 6 (the last day) as well! Feels like a good day to reflect, so here is some rambling for a Monday 😉

It is now over 30 people that I have taught to deadlift, squat, push, pull, and farmer carry. Every person came in with different starting points, life demands, and health considerations so each person got a tailored approach. It's been such a privilege to work with clients and figure out a way to make strength training work for them and their lives.

They say strength training is as close to a magic pill as we've got for health and longevity, and I truly believe this as well. We're building a very resilient population in our little corner of the world 😎

Over the next few months, I am upgrading my knowledge in strength training for health. I'm very confident in the program I've developed, but it is always helpful to have more information and ideas. I'm excited, because the course instructors are the people that first inspired me to use a barbell for clients as a health care practitioner. It's going to be a fun ride!

💪