Author: natalieh (she/her)

Fat, feminist, 50 yr old mother of 2 adults who loves her high energy life partner of over 30 years. I love moving my body and walk wherever I can. I sometimes ride my road bike, do yoga, lift weights and other shenanigans.
Nat’s list of petty injuries keeps growing
Physiotherapy · Sat with Nat

Nat’s list of petty injuries keeps growing

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My lower back is often tighter than I realize. My massage therapist kindly reminds me to keep walking, lifting and stretching. It usually keeps things decent.

My last physiotherapy appointment I asked Emily if we could assess my right hip. It was very painful after swimming last week.

Emily asked me a bunch of questions then set about assessing my hip and back. I stood on one leg, then the other. I did side bends. She then had my lay on my back and put my leg in various positions asking me to press or pull.

“Ok. Now I want you on your stomach and just go into a baby cobra as relaxed as possible.”

The pain went away. Yet another moment of “what I go in for is not the issue”. Translated pain is the name of my game.

So I’m on a tummy time routine with hourly baby cobra. It’s definitely working.

No more hip pain but WOW is my lower back screaming day and night.

It’s frustrating as I continue to chase one petty injury after another.

Looking back there have been many things to irritate my lower back.

My fall in December , walking in snowy conditions, less strength and cycling and, oh yes, shoveling a shit tonne of snow the past month.

It’s the injury of desk jockeys, those of us with extremely sedentary jobs.

“But Natalie!” you exclaim, “you are a very active person!”

Not farmer active. Not contractor active. I’m active around an 8 hour day of sitting. So I’m using the standing option as much as possible. I change up where I’m meeting. I use stretch brakes. Walking commutes.

While I am frustrated at always being in physiotherapy for something I’m grateful I can access expert care.

It’s tempting, laying here writing to just stop doing everything. But I know it will only make the pain and my quality of life much worse. So. Baby cobra and being kind to my back it is.

Nat invites folks to de-center alcohol when socializing
alcohol · celebration · fun

Nat invites folks to de-center alcohol when socializing

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This is my final installment of Thirsty Thursday where I write about how I’m leaving alcohol behind.

Growing up in rural New Brunswick the epitome of hospitality was offering guests an alcoholic drink when they arrived.

Birthdays, graduations and most events had alcohol at the center. We got together to have drinks at home or in bars. Drinking was the activity and the socializing came second.

Inadvertently we excluded anyone who didn’t or couldn’t drink.

Many years later I’ve learned that socializing doesn’t have to be centered around drinking alcohol.

That’s not to mean I’m asking people to not drink but rather have other things as the reason we are getting together.

My friend Jess and I regularly get together over crafting events, like making clay ornaments.

A star, heart and tree shaped white clay ornaments with red ribbon loops.

Michel and I have dates swimming, walking and working out.

Friends are coming over for a pre-concert hang next weekend. The plan is making pizzas and playing board games.

I invite my eldest over to help me on projects around the house.

I get together with friends to read each other’s writing.

Alcohol can be involved in these things but they are not what is bringing us together.

When I move alcohol to the periphery I center time with friends, creativity and wellbeing.

That sounds pretty dang interesting doesn’t it?

Nat’s back in the pool!
Sat with Nat

Nat’s back in the pool!

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My beloved and I are both cajoling our middle aged bodies these days. Our physiotherapist, Emily, recommended rock climbing or swimming for our upper body mobility and strength.

Monday morning we sat drinking coffee and looked at our options. Family membership at the Y runs $180 a month. Goodlife pools are not for doing lengths.

Membership at Western for both of us ran about $1000. Yikes!

Thankfully for people looking for once a week lane swim the City of London has 10 visit pool passes and a convenient location just a couple clicks from our house which runs about $5 a week.

Indoor pool lanes are so calming and comfortable.

Monday night we got goggles, cap and suits. Wednesday night we were doing laps. Easy peasy.

I love swimming and I feel at home there. It may be almost 10 years since I last did a lap. My body remembers.

Warm up of kicking and pulls. Easy front crawl. Breast stroke. Pulls. Front crawl. Breast stroke. I didn’t focus on speed or distance, just form and breathing.

I cooled down with sidestroke, sculls and a quick stretch. Michel had more structure to his workout. We left satisfied and committed to going back next week. Yay!

Nat confronts some harsh truths about alcohol
alcohol · fitness

Nat confronts some harsh truths about alcohol

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This is Part 2 of 3 in my Thirsty Thursday series.

I was working at the Canadian Cancer Society when research we had funded unequivocally connected consuming any amount of alcohol with increased breast cancer risk. It was around 2008.

Our staff, all women, all drank wine. We had fundraising events marketed around drinking.

We changed our fundraising policies but most of us did not change our drinking habits.

On July 23, 2011 Amy Winehouse died of alcohol poisoning. I was working at the AIDS Committee of London where we provided safer drug use supplies. Drinking alcohol was a big part of our culture. Harm reduction and abstinence sat uncomfortably next to each other but it didn’t cause me to stop drinking alcohol.

I did, however, try to find information on the total social harms of alcohol. Not just the deaths from alcohol poisoning or drunk driving but where was the data on how alcohol was affecting our communities?

It turns out we don’t track those kinds of things much. There is a great interview with Dr Ian Gilmore from 2014 that covers the key issues.

https://youtu.be/M9zmUpD-EPM?si=oPVRpbBQUtCxGqM7

In the 12 years since that interview the deregulation and opening up of access to alcohol has dramatically changed here in Ontario, Canada. You can now purchase beer, wine and premixed cocktails at gas stations and grocery stores at all hours of the day.

This month The Centre for Addiction and Mental Health published their 2025 monitoring report.

CAMH monitor, full report 2025

The news is mixed, many people in Ontario continue to consume alcohol at a greater volume and frequency than they did before the pandemic.

While slightly fewer people drink compared to the year before, those who do are drinking more.

Access and price are well known factors that affect alcohol consumption. Looking back at the video from 2014 it is as though Dr Gilmore already saw the future.

Our access and pricing are at odds with our public health guidelines in Canada.

Canadian Low-risk drinking guidelines

Since alcohol is a carcinogen the guidelines start with reminding us that any amount of alcohol can have risks to your health. That is a very harsh truth.

It’s one I’ve been mulling over for nearly two decades before deciding to stop drinking.

I don’t think everyone needs to leave alcohol behind. I do think we need honest discussions about why we are comfortable increasing access and consumption without considering all consequences.

Nat rethinks her velociraptor walking style
Sat with Nat

Nat rethinks her velociraptor walking style

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I’m so grateful to have extended health benefits that help me access physiotherapy, chiropractic and massage therapy services. My midlife body is more mobile for it.

Wednesday night I was on the massage table in agony as my skilled RMT Kiet was working on my calves. There were knots. Knots upon knots. The back of my knees where hamstrings attach, knots. My glutes, top, bottom, sides knots. Agony. I cussed.

“Any chance you are up on your toes when walking these days? Are you tip-toeing through the snow?”

Kiet is very wise. Yes, my strategy for slippery conditions is to be more on the ball of my foot rather than the usual heel strike and roll to toes walking.

“Uh ya, I try to walk like a penguin but it’s more like a velociraptor.”

He laughed.

“Ok so definitely stretch calves and hamstrings after walking and try to find more heel striking movements.”

Oh ya. And I’m motivated to stop being a velociraptor because OWIE.

I often have tight calves. I know daily negative heel drops and calf raises are necessary. Do I let it slide? All the time.

So my walking commute home on Friday I looked for moments to lengthen my stride, focus on a heel strike and full range of foot motion.

I hope next month to feel more fluid and less stiff.

Nat’s January is dry, here’s why
alcohol · habits

Nat’s January is dry, here’s why

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I’m doing a three part series “Thirsty Thursday”Part 1 of 3

Over a year ago I started breaking up with alcohol. I’ve flirted with the idea a few times over the years.

What made the past year different?

Changing Metabolism

For one, my tolerance has gone way, way down. There were times when I could have three or four standard drinks and feel fine the next day. Lately, even one serving could lead to headaches and an upset stomach. Not always, but often. Gross.

Danger

Over the holidays in 2024 I saw someone who was dangerously close to dying from drinking. It was scary and really changed my feelings about alcohol. It was no longer fun for me as I associated the tastes and smells with not feeling safe. Uh. Ya. I’m good thanks.

Family History

There’s no denying I have high blood pressure. It’s well managed with medication, diet and exercise. But I need to stack the deck in my favour. I’m burly, have a sensitive stomach and struggle with sleep.

If I want to protect my cardiovascular health, less alcohol is better for me. My maternal grandparents both died in their mid-60s of cardiovascular issues.

More importantly, I just don’t wanna

My beloved has an occasional beer and I just don’t feel the urge. We are both surprised. Of the two of us, I was the boozier one. Who knew it would be not challenging in the least?

Occasional drink?

I have had a handful of drinks in the past year. I don’t experience it as a slippery slope. When I do have a drink, it’s one serving and on purpose.

I’m very fortunate to experience it that way.

More mocktails and near beers

Thankfully there are more and more alternatives at restaurants and bars that offer complex flavours. Yay!

I am also ok with a glass of ginger ale. Even better, ginger beer. Yummy and easy on my tummy.

This zero alcohol gin adds juniper deliciousness to mocktails. It adds the complexity of flavours I enjoy.

Is cutting back or abstaining from alcohol something for you?

You get to decide! There are many ways to be well. Whatever your relationship is with alcohol, I hope it serves your needs.

There are lots of folks who pick a month to not drink, like Dry January.

Other people pick a day of the week, no alcohol on Mondays.

Others are perfectly ok without any rules. These are all valid choices.

Nat on winter weather, walking and taking it “kneesy”
Sat with Nat · walking · winter

Nat on winter weather, walking and taking it “kneesy”

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The weather in Southwestern Ontario has been mercurial. One day rain and 12C, the next freezing rain, then snow, then rain. You get the idea. It’s what we call in these parts a “wintery mix”.

With the barometer fluctuating any joint I’ve injured starts a conversation with me. My right knee gets cranky when it rains. My right hip reminds me of a fall in December. Lots of biomechanical feedback. So much so I didn’t walk in the worst weather. This is very out of character for me. I’m the one who wrote Nat decides she’ll weather the weather, whatever the weather, whether she likes it or not.

I do take advantage of opportunities to walk to physiotherapy, the chiropractor and work.

My commuter bike is tucked behind construction supplies awaiting me to adjust the shifting. I’ve been getting a lift. It’s been so gross out!

I’ve enjoyed the days where there is good footing and I have my little spikes for my shoes on me at all times. They are not great on my knees when the ice gives way to solid footing.

All of that to say, overall, I’m still averaging 9,500 steps a day, even taking it “kneesy”.

So here’s to navigating the rest of the season with self compassion and some stick-to-it-ive-ness

Nat smiled at the camera in a light jacket, a grey knit toque and a mustard yellow cowl.
Nat’s fitness secrets to success in 2026
advice · Happy New Year! · new year's resolutions · Sat with Nat

Nat’s fitness secrets to success in 2026

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A new year often brings a sense of renewal. I’m not one to make resolutions in January. It is a good time to check in on goals and make adjustments. Steady as she goes!

I’m stacking the deck in my favour for a good 2026 by ensuring each day has movement in it. Daily dog walks, cycling commutes, strength and flexibility. I’m set up for success and have fully ditched “all or nothing” thinking.

Resilience

I’m bracing for bad stuff too. Experience has taught me along with all the great things comes a healthy dose of hard stuff, horrors even.

It’s the complicated gift of middle age, being pulled in many directions without falling apart.

Going through tough stuff has taught me I’m a good hugger. Olympic level hug giver right here. Happy to demonstrate at any moment.

I hold hands at hospital bedsides very well. I stay careful and kind now, even when I’m really upset.

I’m more resilient thanks to my fitness adventures.

So my wisdom to share on this year’s fitness goals is here for you if you need it.

It all counts

Watch didn’t record? Garmin dump your ride? It’s ok if it didn’t end up on Strava. Your body knows you did it. Data is only one measure. You were there. You did it. Go you!

Say it again, it all counts

Barely got to the workout? Had to wrap up early? Needed to lighten the resistance? Take a lighter weight?

AMAZING! You showed up for yourself and invested in your wellbeing. Well done!

You don’t have to like it

There will be days it sucks and you don’t enjoy the workout. You will always feel a sense of accomplishment regardless of how it went.

If a given activity is really chapping your ass switch it up. Ditch the weights and do a cardio dance class. Yoga pissing you off? Take up a martial art. You don’t always have to like it. Way to go!

Confidence comes from trusting yourself

You know when you are sick and need to rest.

You know when you need down time.

You know when you need help staying motivated.

You know who to go to for help.

You know a lot!

Trust yourself!

Plans rarely survive encounters with reality

The beautiful plan will fall apart. That’s ok because you knew it would happen and made flexibility part of the plan. Please, please, please break up with perfection.

My MVP (minimum viable plan) is 60 minutes of movement. Walking, cycling, stretching, dancing in my underwear. It’s adaptable.

Weather is sweet? I’m on my bike.

Back getting tight? Add another walk and do some yoga.

Bike out of commission? Grab some dumbbells.

You get the idea.

Messy is good

Challenge yourself to be a bit of a wreck. Not all moments are instagram moments.

Exploring the edges of your capacity is exciting and helps you grow. It’s not necessary every day but totally required to keep monotony at bay.

Team up to survive

It’s a fitness wasteland out here. Team up in person or virtually with workout partners. You will get more workouts in more often. Harness the power of positive peer pressure.

HAVE FUN

I’m serious. Play disc golf, beach volleyball, snorkel with manatees, whatever makes this year different than last year. Be silly and do stuff. That’s part of fitness too.

That’s it

Thank you for reading this far. I hope you gleaned some gems that you can keep for 2026.

Spoiler, this is the advice I need so I wrote it down. Hopefully I don’t forget!

LETS GO 2026!

Nat is cozy in winter clothes. Michel, forever photographed just behind her and off to the side is looking lovely. They are in front of a brick house with lots of snow on the ground.
Nat’s thankful for all the cycling this year
cycling · Sat with Nat

Nat’s thankful for all the cycling this year

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In January I had planned on averaging 30 km a week on the bike. That quickly fell apart but I wasn’t worried. The real goal was consistency and I cycled more frequently than ever thanks to my tiny commute.

My recorded distance in 2024 was just over 700 km. I wanted to double that and hit 1,500.

As the year winds to a close I may hit 1,100 or not? I don’t care. I’m pleased at getting over 1,000 cycling kilometers in. It’s 45% more than last year. It felt easy and that was the goal. Yay!

A Strava screenshot showing my typical pattern of a spike of cycling in July. It also shows a year of cycling every month which is very new to me!

I do want to get more base training in before July. I want the MS Bike Tour to be easier and I think more time in the saddle will do that.

I’m tinkering with my commuter. There’s something amiss with my shifting.

I will continue to bike in winter when it makes sense. I’ve been humbled by the volume of snow and embracing kindness to myself.

I don’t need to prove anything and my commute needs to feel boring. I have quite a bit of anxiety in general on in office days so after one particularly rough ride in I realized it’s ok to walk in or get a lift.

This advice on using judgement was shared with my most experienced cycling friends. They applauded extra efforts but also shared they too are less ardent on cycling “no matter what” and more cycling when it makes sense.

So here’s to more bike rides and more distance in 2026!

Nat’s taking Boxing Day to get back to strength training
habits · holiday fitness · strength training · weight lifting

Nat’s taking Boxing Day to get back to strength training

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I love the gift of time over the holidays. No alarm. No paid work. No chores (we did them earlier this week). It’s lovely and relaxing.

Michel has returned to spinning on the regular indoors. We are taking time today to get our strength training back in our schedule.

It’s a common experience to have an ebb and flow to routines. Thankfully the breaks are getting shorter as we get older.

Being less fussed about a break makes it easier to pick it up again. Literally no one cares if I’m perfect at sticking to a routine. Everyone celebrates any workout I do get in. Yay!

I’m rewarded with more pain free days when I get strength training in and that is very motivating. Yay!

Plus all my silly little physiotherapy exercises have taught me there are infinite ways to challenge my body. No fear of being bored. Yay!

I hope you are getting time to do what you want today. It’s the gift that keeps on giving.

There’s nothing dumb about dusting off my dumbbells!