Life Empowered Occupational Therapy

03/25/2026

FAQ: What exercises do you do in your one-on-ones...and do you think I can do them??

Answer: Here is day 1...and YES, we will figure it out!

02/16/2026

When the easy is too easy but the hard is too hard, we MODIFY and ADAPT to find the just right challenge! Bumper plates make perfect height adjustments for step ups 👍

01/26/2026

A morning in the life of this OT!

01/06/2026

Assessments are underway this week, hopefully our first class will be next Monday! Lots of room if you'd like to join or know someone who would benefit!

01/03/2026

If you are a new client looking to get going on strength, we will start with Strength Training 101. If you are a previous or current client, you are welcome at Every Day Strength classes, or we can book you in for a refresh! Message me to start!

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

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/