Nat checks in on her word of the year (WOTY) “create”
Sat with Nat · WOTY

Nat checks in on her word of the year (WOTY) “create”

natalieh (she/her)Leave a comment

I was cheeky in December picking “create” for 2026 because I already knew I would be retiring from waged work on May 1 to write full time.

You can read what all of our bloggers picked here

Spring has arrived and with 1 month to go until I retire, how have I embraced “create”?

Creating Space

I organized and furnished my home office as a way to shift my thinking about this space. I’ve re-named it my studio. My creative hobbies include writing, music, drawing, and a distressing number of handicrafts.

A short, white shelving unit is tucked under a window with wine rack sections filled with yarns. The bottom is rows of drawers filled with an undisclosed number of handicrafts.

Socializing around artful activities

I have to credit my dear friend Jess with this one. She and I are committed to learning how to make things. We recently participated in a really great screen printing workshop at Museum London facilitated by Soft Flirt. She took a short video demonstrating how to pull the ink over the screen on her Instagram account.

A whit bandanna with 4 starbursts, a denim patch with an eye, and two tea towels with bold geometric designs. I am so pleased how they turned out!

Getting creative about working out

Recently, Michel and I have had especially hectic schedules. We renovated the basement which included our workout space. So we brought weights into the living room, used elastic bands, body weight exercises and lots of stretching and physiotherapy.

Protecting time to write

I’m working on a book and I’m so fortunate to be in a tiny trio of a writing group with Vanessa Brown & Karen Hendry. They have both published books over the more than 10 years we have been meeting.

We tried a new monthly accountability deadline and meet up to support and provide feedback.

Of all the things I have done, this is the one that has bolstered my creative output the most.

Taking up the craft at hand

I struggle to complete projects. I LOVE dreaming of new projects. I enjoy buying the supplies. I get a pleasant bump when I start. Then almost immediately my mind drifts to a new project. This can get expensive and a bit overwhelming.

So I’m working through my craft “stash”. I’ve crocheted and knitted all kinds of things with existing yarn. Cotton dishcloths, a giant granny square pillow for my bed, a crossbody purse and now …now I’ve picked up the shawl kit I bought in Iceland.

The yarn is tiny, the construction unique. I’m struggling to stay committed even though it is GORGEOUS.

Curved wedges of white, orange, grey and brown are separated by glimmering strands of black, gold and copper. The pattern looks like a dragonfly wing under a microscope.

https://www.ravelry.com/patterns/library/dragonflywing

What’s next?

My next tasks are creating a schedule that includes regular movement and workouts.

Michel and I have a solid dog walking routine to start our day and at lunch. I want to complement that with cycling, strength training and stretching. Hopefully I won’t need as much physiotherapy if I stick to it!

Overall

I’m finding going back to “create” to challenge myself and make positive changes has really helped me this year. I feel like I’m getting back to myself.

fitness

Checking in on #30DaysOfBiking

Sam BLeave a comment

I started off April’s #30DaysOfBiking with some bike commuting between my house and my office.  It’s a tiny commute but I got out there.

Here’s what that looks like:

I finished up the first week with some indoor Zwifting. I did the Expand workout.

“What’s your limit? It’s time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.”

Here’s what the looked like for me:

How about you? How did your first few days of April riding go?

colored dumbbells and clipboard on pink background What’s the fitness prescription?
fitness

What’s the fitness prescription?

Nicole P,Leave a comment

There are many healthy ways to deal with an array of emotions. I happen to find various forms of fitness are often just what the doctor ordered. This is not really meant to be prescriptive. It’s meant to be fun. If you have a preferred method of dealing with these emotions, please let me know what those methods are!

Here is my suggested list of movement for various emotions:

Do you feel like crying?

Go for a run.

happy woman with her arms raised
Photo by RUN 4 FFWPU on Pexels.com

Do you feel like beaming?

Go for a walk.

elderly woman in yellow t shirt holding blue tumbler
Photo by Liliana Drew on Pexels.com

Do you feel like screaming?

Go for a strength training session.

black barbell on the ground
Photo by Eduardo Cano Photo Co. on Pexels.com

Do you feel numb?

Go to a deep stretch class.

a woman in white tank top working out in the room
Photo by Yan Krukau on Pexels.com

Do you feel sleepy?

Go to Pilates.

woman in red top leaning on red stability ball
Photo by Jessica Monte on Pexels.com

Do you feel calm?

Go to a HIIT class.

a woman in blue sportswear riding stationary bike
Photo by Winny Rivas on Pexels.com

Looking for inspiration?

Walk or run and listen to a podcast or audio book

As a bonus, here are a few IG accounts of celebrities who I find refreshing these days:

Isabella Rosselini: https://www.instagram.com/isabellarossellini/

“Thetracymooore”: https://www.instagram.com/thetracymoore/

Readers what movement, podcast, story, book, anything, fits your mood(s) these days?

A close-up portrait of a woman with curly blonde hair wearing black glasses and a black top, smiling softly while displaying a heart-shaped necklace.
Nicole P. is happy to look for movement breaks that help support any current emotion.

photo of woman wearing pink sports shoes walking Happy (Late)National Walking Day! And a request for some advice
fitness

Happy (Late)National Walking Day! And a request for some advice

Sam B1 Comment
  • When: The first Wednesday in April.
  • Goal: 30 to 60 minutes of walking.
  • How to Participate: Walk alone, with a friend, or with a pet in your neighbourhood or a local park.
  • Social Action: Share your walk on social media using #NationalWalkingDay

How did your national walking day go?

Thanks to my knees, walking and I have a complicated relationship.

See some of my past posts on this theme.

But these days–thanks to knee replacement surgery on both knees–I’m back to walking again, and I have a new problem and need your advice!

Last week I was in Toronto for the awarding of the Middlebrook Young Curator Prize and I had to walk from the east side of downtown to Queen West. It was raining, but I actually don’t mind walking in the rain. I considered the streetcar, but walking was actually about the same amount of time. I was dressed for the event and wearing nice shoes. My knees didn’t hurt, so I just kept walking, 6 km in total that evening. But by the time I got home, my feet were killing me.

Right after knee surgery, I wore running shoes everywhere, usually my Hokas. See Recovery shoes? Really? But that choice was about my knees, not my feet.

For years, knees have been my limiting factor when it comes to walking. It’s been 10 years or longer since I’ve had sore feet. I haven’t been able to walk far enough to get sore feet. I guess those days are over.

Woo hoo, I can get sore feet again?

Okay, so here’s the advice part, Fit Feminist friends: What do you wear for long walking days? I could just go back to wearing my Hokas all the time. Maybe that’s okay. Or have you found a walking shoe that’s actually somewhat fashionable?

I have Fluevog flats for events like conovocation–I’ve sold all my Fluevog heels–but I want something for walking. Suggestions welcome!

diets · fitness · nutrition

Catching Up with Maintenance Phase

Diane HarperLeave a comment

Last weekend I had to go to an event across the province and decided to listen to podcasts as I drove. It had been a while since I listened to Maintenance Phase, which is all about debunking wellness and weight loss fads.

What a delightful way couple of days that turned out to be. I got caught up on trying to define ultra-processed food, the statistics behind blue dot communities (where lots of people live past 100), the wacky claims around seed oils and so much more.

Some of the influencer nonsense is spreading to Canada, as I discovered at a trendy shop in Toronto. I spotted a large display of tortilla chips made of organic Canadian corn, containing no seed oils, but fried (handcrafted) instead in grain-fed beef tallow. And as a bonus, it uses sea salt instead of salt containing iodine (iodine deficiency is the main cause of goitre).

A bag of tortilla chips that is clearly working to be perceived as Canadian and healthy.

I can’t be all smug though. My way of coping on long drives is to ingest caffeine and snack on something crunchy. By the end of the weekend, I had consumed many cups of coffee, two bags of potato chips and a Diet Coke. I had the worst case of heartburn in years, and was still feeling dodgy two days later.

fitness · spring · winter

Goodbye Winter? Maybe, Hopefully

Diane HarperLeave a comment

I love winter. I love winter sports. I love the feeling of cold air on my face (and the excuse to cuddle up in something warm when I go inside).

But this winter has felt unusually long and hard. My first snow image is from November 9. I took another on March 28, following a brief squall.

Top: a snow-covered bike path from early November 2025. Bottom: a snow-covered road and trees from late March 2026.

All the jokes about second winter, false spring, and mud season aren’t landing this year because it hasn’t been warm enough to claim that anything was close to spring.

But now it’s April 1st. Surely things will get warmer? My snowdrops are starting to bloom, and I did manage a brief walk with my grandson on Sunday, so maybe. Or am I living with false hopes because it is April 1st and Mother Nature is about to play another winter trick on me?

The only way to know for sure is to get out for a walk or bike ride. Assuming it gets warm enough for the freezing rain to stop, of course.

Getting back to it…again
fitness · motivation · planning · running

Getting back to it…again

Tracy I1 Comment
A graphic featuring the text '5K' alongside an icon of a person running, set against a yellow background.

I’m probably not alone in having stops and starts in my fitness routines. My favourite themes over the years have been about starting small, doing less, getting over injuries with small steps. And that’s where I am again after deciding that I would not participate in winter running this year. It’s been a long winter. I got out there today after a four-month hiatus.

Since I’ve never really managed to stick with a consistent running routine for more than a few months at a time since just before the pandemic, I feel as if I am starting at the beginning.

Today was the first nice day of nice spring running weather, where I could run in shorts and a t-shirt. And so I chose it to be my day one of the beginners running program, Couch to 5K.

Couch to 5K is probably the most widely used learn to run app. It’s a nine-week program designed to get someone from not running at all to running for 30 continuous minutes over the course of three runs a week for nine weeks.

It starts easy and that is just what I want after a long hiatus. Week one has three runs the same: 5 minutes warm up walk, and then 8 intervals of 1 minute of running followed by 1 1/2 minutes of walking, and closing out with a 5 minute walk.

I’m going in with beginners mind because despite having many kilometres under my feet, I feel like a newbie. And I’m open to learning something new about what I can do and how I can do it.

I have let go of what I “used to be able to do,” and am focusing on what I can do today.

Will report back at the end of April!

a photo of a dog on a leash on a sidewalk April? Tomorrow? Really?
celebration · fitness · fun · mindfulness · motivation · play · rest · self care · time

April? Tomorrow? Really?

Christine HenneburyLeave a comment

So, apparently we’re starting April tomorrow which is bizarre because I am pretty sure we just started March.

Time is a mystery.

But seeing as the calendar is insisting that a new month is imminent, I thought it would be fun to look at some of the fitness and wellness related days that have been assigned to April.

April is…

Move More Month – that seems pretty promising and it could be pretty easy, if the weather cooperates even a little. And for many of our bloggers and readers, it ties in nicely with the fact that April is also Active Dog Month -it’s like a 2 for 1 special, really.

Stress Awareness Month – I think we are all pretty aware of stress (ha!) but this could be a good time to pay attention to your stress levels and see if you can find some relief.

Speaking of stress relief, perhaps the fact that April is Poetry Month, the Month of Hope, and National Volunteer Month, could help find a good starting point for reducing your stress levels.

And if you need help with your stress, April is also Counseling Awareness Month – extra impetus to give it a try.

See more of the awareness days, weeks, and month-long reminders in April.

For me, though, the best awareness day this month is April 5 – which is My Sister Denise’s Birthday Awareness Day.

Denise is a fun, creative, outdoorsy person and I highly recommend that you celebrate My Sister Denise’s Birthday Awareness Day by finding some nonsense to participate in, by taking yourself outside for some fun, or by doing something creative.

In fact, if you *do* celebrate My Sister Denise’s Birthday Awareness Day on Sunday, let me know and I will draw you your very own gold star as a reward.

Denise’s birthday

vibrant green clover with morning dew ☘️Top Ten Blog Posts in March 2026 ☘️
fitness · top ten

☘️Top Ten Blog Posts in March 2026 ☘️

Sam BLeave a comment

Nat’s reflection on 7 years of CPAP (Nat)

If you’ve ever held back from swimming because of how you look in a swimsuit you should know… (Diane)

Collegiate swim tests on the decline: a good thing or bad thing? It’s complicated (Catherine)

Whining Wednesday: why is it so hard to take–really take– a sick day? (Catherine)

Nat’s brain lies to her (Nat)

I am Officially a Senior Lifeguard (Diane)

The Ankle Bone’s Connected to the Knee Bone, and the Knee Bone’s Connected to the Hip Bone… (Diane)

Medical Decisions Still are Sometimes More Art Than Science (Diane)

Things Sam did buy during her no buy month (Sam)

Why Do I Meditate (almost daily)? (Mina)

black and silver coffee maker Overcoming Everyday Struggles: My 10-Minute Mobility Routine
fitness · mobility · Physiotherapy

Overcoming Everyday Struggles: My 10-Minute Mobility Routine

Sam BLeave a comment

I am a person who is good at getting things done.

I do my physio.

Being a person who is good at getting things done is part of my identity.

And yet lately, I’ve been struggling. Not with everything. In the world of fitness, I’m struggling with one very specific, very small thing: doing my daily mobility routine. The routine includes exercises to improve my hiatal hernia, hip mobility movements, and some stretching to maintain the range of motion I worked so hard to get after knee replacement surgery.

I’ve got three different 10-minute routines–one done lying on my yoga mat or in bed, one to be done with a chair, either seated or standing holding the chair for support, and a flow version for when I’m feeling extra good.

My plan is always to do them in the morning. In theory, I’ve got time between when I take mediation and when I can eat breakfast. There’s supposed to be a full hour there! And yet…sometimes between Wordle, and drafting my #ThreeGoodThings and “Hey, Google please play the CBC news” and similarly “Hey, Googling” the weather in Guelph today and showering and putting on coffee and thinking about breakfast and lunch…well, you get the idea.

I’ve written about my 5 to 9 routine here before and admitted that really for me, given my work schedule, it’s more like 5-7 am and I listed some options for what I might do in that time. The options were write, walk Cheddar, ride my bike, or my physio/mobility routine. And yet I’ve mostly managed to do none of those things in the 5 to 7 am time slot! It’s all Wordle, scrolling and going back to sleep. To be fair, that’s also when I share our blog posts to social media, which WordPress won’t do automatically anymore.

I said “mostly” because the week gets a great kick off with all my Monday morning energy going into the Herd’s Morning Morning Coffee Crew ride. And Tuesdays and Thursdays we’re at the gym at 7. The mobility routine has to happen first, before these things. And it’s just 10 minutes.

I could do it while the coffee drips! Actually, that’s not a bad idea. I might try it.

Do you have a small thing you struggle to do? What techniques have worked for you to just get it done? I’m listening….

Three printed workout routine sheets outlining exercises for different fitness goals, including 'Floor Flow', 'Standing & Chair-Supported', and 'Dynamic Flow'. Each sheet includes a schedule, focus areas, and specific instructions for various exercises.