movement – Tammy Gunn

Why Weighted Vests & Belts Are the Secret Weapon for Aging Like a Badass…

By tammyg | December 5, 2025 | Comments 0 Comment

I was recently approached by this amazing Canadian company to learn more about the benefits of weighted wearables and I have learned that this REALLY IS a secret weapon to taking care of ones’ health. Here is why…

Let’s be upfront and honest…Aging is a privilege and it also comes with a few surprises. Achy joints. Slower recovery. Random mystery sounds when you get out of a chair. And for many women (and men!) creeping into midlife and beyond, bone density decides to play a cruel game of limbo: How low can you go? Me? Not very low anymore!

If you’re a woman on tamoxifen, you’ve probably already heard the warnings whispered like ghost stories around a campfire: osteopenia… osteoporosis… brittle bones. And the fun part? Many don’t realize bone loss can start early, especially through cancer treatment. And you do not have to have gone through cancer treatment to be facing this lovely part of getting older! But before you wrap yourself in bubble wrap and swear off all activities except crocheting (which, to be fair, is wildly underrated), let’s talk about a powerhouse solution that’s affordable, effective, and surprisingly fun:

Weighted vests and belts.

Yes. Those chunky little heroes? They’re game-changers. I have seriously fallen in love!

The Science-y Truth: Your Bones Need a Challenge

Bones aren’t passive sticks holding up your skin bag. (Such a fun way to describe being human!) Our bones are living, always adapting, always responding to the load you place on them.
If you place more load (enter: weighted vest), they respond by saying:

“Oh, we’re doing THIS now? Fine. I’ll get stronger.”

This magic is called osteogenic loading, and it’s one of the best ways to keep your skeleton solid as you age. Walking, dancing, cleaning, doing stairs — all get a bone-boosting upgrade when you add a little safe, evenly-distributed weight. And it is so easy that you don’t need to really do anything different in your day, other than throw on the vest or belt before you do your regular activities!

Benefits of wearing a weighted vest/or belt include:

Increased bone density
Stronger posture (hello superhero stance)
Better balance
Improved muscle tone
Higher calorie burn (without doing anything extra = blessed.)
Confidence boost because you feel like a warrior in disguise (I am not kidding! You will feel so good all over!)

Let’s Talk Weighted Gear & Tamoxifen: Your Bones Deserve Backup

Tamoxifen is a lifesaver but it can be a bone-density troublemaker for some people, especially premenopausal women. Even post-treatment, the risk of osteoporosis can be higher. It is the little pill that decreases your chances of cancer recurring but like anything you take, it comes with side effects and here we are fighting to keep our bone health safe!

So what can help?

Regular weight-bearing movement + added load = bones staying dense, fierce, and fully employed.

A weighted vest or belt is like giving your bones a pep talk:
“Hey, don’t you dare shrink. We’ve got things to do.”

Every time I put mine on I feel like a Super Hero getting ready to take on the day! It is an amazing confidence boost!

Vests vs. Belts: Which One’s Your Style?

I mention both because I own both and I LOVE them both for different reasons so let me break down each of them for you…

Weighted Vests

Perfect for:

Walking
Hiking
Household chores
Teaching or taking Zumba (I see you!)
Everyday errands that double as stealth workouts

It sits comfortably, distribute weight evenly, and doesn’t shift around like that bra you know you should get rid of but wear all the time anyway!

Weighted Belts

Perfect for:

Dog walks
Running
Mobility work
People who want the benefits without looking like they’re wearing tactical gear

Belts are subtle but powerful like the quiet kid from high school who later becomes a CEO.

Next up…Okay But Why Power WearHouse?

Because — and I’m not exaggerating — they’re the best weighted vests and belts on the market.
Most weights out there?
• Too bulky
• Too bouncy
• Dig into your shoulders
• Or look like they were designed by someone who hates comfort…seriously….why would you wear something that is so uncomfortable when you have a choice?!

Power WearHouse gets it RIGHT!
Comfortable. Adjustable. Designed for real bodies doing real movement. And they actually look… good!

I’ve tested them. I’ve worn them. I’ve danced in them. I’ve walked my dog in them. I’ve lived my life in them. And I can confidently say:
Your future bones will thank you.

Here is MY Invitation to Level Up (With a Discount 😏)

If you’re ready to age with strength, sass, mobility, and bones that refuse to quit, here’s your moment.

👉🏼 Order your weighted vest or belt at:

powerwearhouse.com

Click the link above and use my code POWERWITHTAMMY for a sweet little discount because strong bones shouldn’t come with a big price tag.

My Final Thoughts:

You don’t need to overhaul your life.
You don’t need to join a gym.
You don’t need to turn into “that person” who talks about fitness at dinner parties.

Just add a vest or belt to what you’re already doing like walking the dog, climbing stairs, dancing in the kitchen, chasing the kids, or living your everyday magic.

A little weight today = a LOT more living tomorrow.

Your bones are ready.
Your future self is cheering.
And honestly? You’re going to look fantastic.

Don’t just take my word for it…EXPERIENCE it for YOURSELF!

Much love,

Tammy

When Healing Feels Heavy: My Life with Lymphedema

By tammyg | November 4, 2025 | Comments 0 Comment

Nobody warned me that surviving cancer came with bonus features…

Scars? Expected.

Fatigue? Sure.

Random swelling that makes me feel like I have arm-wrestled the Pillsbury Doughboy and lost? Yeah, that one was not in the brochure.

Welcome to life with lymphedema! The unwanted gift that keeps on giving!

When I woke up after my bilateral mastectomy, I was greeted with the news that the surgeon had to take many of my lymph nodes from my right arm pit because they tested positive for cancer. I knew this might happen but on the day of surgery they still were not clear if they would need to. I had my mind set that they wouldn’t need to so this was a blow to my emotional state when they told me. What it now meant was my lymph system used to move fluid around efficiently. Now it’s like, “Nope, I’m out. You handle it.” The result? One arm (and sometimes armpit) that swells, tightens, and throbs like one of those neon lights flickering in a window.

What It Feels Like (Spoiler: Not a Spa Day)

Imagine wearing an invisible blood-pressure cuff that never quite releases. Add in a pinch of heaviness, a dash of tingling, and the occasional “did-someone-stuff-a-tennis-ball-under-my-skin?” sensation. That’s lymphedema.

Most mornings, I wake up and my arm looks fine… almost normal. Other days, it feels like it’s been filled with wet sand overnight. If I lift it too long or skip my sleeve, I swear I can hear it puff up like a balloon. You may not be able to see it because my arm so far doesn’t swell up as bad as many others do but I can feel it and it feels huge and uncomfortable.

Oh, and don’t get me started on how weather affects it. Humid days? Forget it. My arm swells faster than my hair in a rainstorm.

How I Deal with It (and Try Not to Lose My Mind)

Let’s get one thing straight: lymphedema isn’t something you cure. It’s something you manage …like a grumpy roommate who refuses to move out. But I’ve learned a few tricks to keep the peace.

Compression Garments: My Not-So-Sexy Armor

Yes, I wear a compression sleeve. Sometimes a bra that feels like it was engineered by NASA. They’re not glamorous, but they work. You get used to it. Think of them like Spanx for your lymph system. Juzo.com has some of the most beautiful tattoo style prints that make compression sleeves a thing of fashion!

I’ve learned to pick fun colors and pretend like I’m auditioning for a superhero reboot: “Lympha-Woman: Defender of Circulation!”

Massage and Manual Drainage

There’s a fancy name for it — Manual Lymphatic Drainage — which sounds like a plumbing service. But it’s basically gentle self-massage to help move fluid. I do it daily, whispering encouraging things to my arm like, “Come on, girl, let’s get things flowing. You can do it!”

Movement That Doesn’t Make Me Swear

Exercise helps but not the “crush-it” kind. Think Zumba, walking, stretching, yoga, and anything that keeps the lymph fluid moving without overdoing it.
I’ve learned the hard way that pushing too far means puffing up later. So now I stop before my arm throws a tantrum.

Hydration (and Fewer Salty Snacks, Sigh)

Turns out the more water I drink, the less my arm swells. Wild, right? I also try to limit salt and sugar. This is a tough one because I love a good salty snack!
But I’ll be real… if it’s movie night and there’s popcorn; I’m not measuring sodium content. I’ll just wear my sleeve, deal with the swelling and call it balance.

Skin Care Is Non-Negotiable

Because my lymph system’s lazy, any cut or bug bite could turn into an infection. So, I baby my skin like it’s royalty. I never was one to be great at skincare before but now I am obsessed with moisturizer, gentle soap, and clean towels. Basically, I treat my arm and all of my skin better than anything.

Rest and Elevation

Sometimes the best thing I can do is lie down and prop my arm up like it’s living its best queen life. It’s not glamorous, but hey, if my arm wants to relax on a pillow throne, so be it. It helps!

The Mental Weight No One Talks About

Physically, lymphedema is uncomfortable. But emotionally? It’s exhausting. It’s a daily reminder that even though I “beat cancer,” my body still carries the baggage. There are days I look at my swollen arm and think, Seriously? Haven’t we been through enough?

Then there are days I marvel at what my body still can do. It’s carried me through chemo, surgery, radiation, and now, this. It’s a little swollen, a little stubborn, but still showing up. Kind of like me!

I’ve learned to laugh about it when I can. I even gave my swollen side a nickname: The Diva. She acts up when I’m stressed, hates humidity, and demands attention. But when I care for her, she usually settles down.

What I Want Others to Know

If you’re dealing with lymphedema or love someone who is, know that this condition is both invisible and relentless. It’s not “just swelling.” It’s physical discomfort, body image frustration, and a lifelong maintenance plan. But it’s also survivorship. It’s resilience with a side of sarcasm.

And here’s the thing: I may have to manage this forever, but I refuse to let it manage me.

I dance. I write. I live. Some days I do it with grace; other days I do it with a swollen armpit and a bad attitude. But I do it! And that’s what matters.

My Final thought: Healing isn’t about looking perfect. It’s about learning to live fully even when one arm needs a little extra TLC and a custom sleeve.

When you see me out dancing with my compression gear on, don’t pity me. Just know I’m moving, sweating, and still very much living through the swell.

It is not easy. But it is do-able!

The Biggest Challenge I Danced Through was Not Breast Cancer…

By tammyg | September 10, 2025 | Comments 0 Comment

One of the biggest adjustments in my life after cancer is not the cancer itself surprisingly but the lymphedema in my right arm from having my lymph nodes removed

Let us refresh on what exactly is Lymphedema?

Think of lymphedema like this:

The lymphatic system is basically the body’s sewer system. While we go about our day it is quietly whisking away excess fluid, waste, bacteria and viruses. When it’s working properly, we don’t notice it at all. In fact, I didn’t even understand it existed at all until I had part of it removed! When it’s not working… well, imagine our sink drain is clogged up with hair or food or something else nasty. The water (in this case, lymph fluid) has nowhere to go, so it starts pooling where it shouldn’t.

That’s lymphedema! A stubborn, unwanted pooling of fluid under your skin. Your limb puffs up like it’s a balloon-animal, but instead of being a cute giraffe or a poodle, you just end up with a swollen leg or arm.

Important Note: It’s not contagious, it’s certainly not glamorous, but it is persistent! Almost like that one guest who won’t leave the party even after you’ve put the lights on and started cleaning up. Take a hint! It is time to gooooo!

This really is, in my opinion, one of the worst parts of having metastatic breast cancer.

I have been dealing with this for 3 years now and will for the rest of my life. I am not complaining about it…well, some days I am if I am being honest. Like when it is really swollen and even just wearing a t-shirt is the most annoying thing ever.

There are many things I can do to get it back under control such as lymphatic drainage massages either on myself or by a professional. In this type of treatment, it is like mapping the fluid to the drainage ports in our body. Slowly pushing the Jell-O like substance under the skin (aka-Lymph fluid) towards the groin and opposite armpit where the lymphatic system is still intact and can process all the waste. I am sorry for the Jell-O analogy. I know I can’t eat it anymore either after that visual. Blahh…. textures are now a thing for me!

When I first had to learn to manage my lymphedema it was noted that my right arm and hand were what was affected by the lymphedema. Knowing this, I was put into a compression garment for my arm and hand. It has been working great; however, in the last year I have noticed that the fluid is now being trapped in my shoulder and armpit as well as the scapula area.

Fun right? Not really!

Today I had an appointment with Cancer Rehabilitation. Yes, that is a thing! And thank God it is! The appointment consisted of my physiotherapist measuring the swelling in my arm. The crazy part is my left arm is now smaller than my right, but my right arm is smaller than it was three years ago!

So, what does that even mean?

Well, it means that I am managing my lymphedema very well in my arm. That is the good part!

The not great part is the uncomfortable pooling of fluid happening in my arm pit and my back area. The good part about today is I learned there are options to support the movement of fluid in this area as well! There are compression bras and padding that can be added to a bra to help compress and move the fluid.

I recommend we all learn as much as possible about our lymphatic system BEFORE we have to learn to manage it like I have. Here is a comprehensive list of things we can do to manage our lymphatic system:

Move Your Body (Daily)

Exercise is #1. Walking, dancing, yoga, rebounding, and swimming are great examples of all that help.
Think: movement = drainage.

Stay Hydrated

Lymph fluid is mostly water…. besides some of that Jell-O like texture. If you’re dehydrated, your system slows down like pouring molasses.
Aim for steady sips throughout the day and make your water interesting by adding cucumber, lemon or even basil!

Massage & Dry Brushing

Lymphatic massage can be a game-changer, especially if you’ve had surgery or radiation. You can do this yourself or with a professional.
Dry brushing (always brushing toward the heart) helps stimulate lymph flow and slough off dead skin.

Deep Breathing

You might think you do this, but I will guarantee that most of us do not!
Your diaphragm acts like a pump for the lymph system. Slow, deep belly breathing is simple but powerful.
Try a few minutes of breathing: inhale for 4, hold 7, exhale 8.

Eat Clean, Anti-Inflammatory Foods

We all know in theory that junk food is bad for us and yet we do it! Now is the time to adjust the sails!
Go heavy on veggies, berries, leafy greens, and omega-3s.
Avoid processed junk and too much salt, which can make your body hang onto fluid. Sorry salt! I have loved you for too long!

Sweat It Out

Saunas, steam rooms, hot yoga are all activities that encourage sweating, which supports detox.
Just remember to rehydrate like a champ afterward. What goes out, you need to replenish back in!

Sleep & Stress Management

Poor sleep and chronic stress both throw your lymph system off. Trust me! I have experienced this one firsthand and it is no fun at all!
Restorative sleep and stress-reducing practices (meditation, journaling, nature time) keep your immune and drainage systems in sync.

There you have it! Some great ways to support that beautiful system that keeps our bodies healthy and our immune system happy! I hope you never have to know what life is like to live with a broken-down lymphatic system but know that if you ever do, I have you covered!

Do You Sleep Procrastinate? I Can’t Remember….

By tammyg | September 27, 2024 | Comments 0 Comment

My best ideas come in the middle of the night. A 3 AM wake up and my mind is full of great ideas that will solve world problems. Okay, maybe not those kinds of great ideas but things like how to market a book to the masses, what to write about that will have people laughing and support those dealing with so much. Then I think to myself during this 3 AM wakeup “I will remember all of this in the morning and go right to work!”

Only thing is once my eyes open, I have used the bathroom and come downstairs, I have completely forgotten what that magical thing was that I was going to write about and know that I should have gotten out of bed at 3 AM to write about it but that just seems absurd at the time. I always convince myself that I need more sleep and should go back to bed and deal with it later. Only thing is when later comes, I cannot remember what it was I was thinking about.

I have sleep procrastination. Is that a thing? I think it might be.

I refuse to get out of bed because that would be “crazy” to do at that hour but then I am totally lost and accomplish nothing the next day but sitting there trying to meditate and remember what it was that was going to have me get a Nobel prize for what I thought of in the middle of the night.

I think maybe I am related to the likings of Deepak Chopra or Ghandhi… Okay, maybe I am not related to those two…okay, maybe not “maybe”….I am not. By morning I am once again just a prairie girl living out her life under the big city lights of Toronto. But I really do think my amazing thoughts in the middle of the night could possibly solve world problems or at the very least, have you, the reader, smiling and laughing and ready to take on your day knowing that you are not alone.

Please tell me I am not alone in this?

On top of the sleep procrastination I have (that is my term now, no one steal it!), I have brain fog. Brain fog IS a REAL THING! It is caused, in my case, originally by chemotherapy and now by Tamoxifen. I share about this in the book, but I also feel the importance to share about it here. So I don’t forget!

Brain fog is not only caused by medications. As our hormones begin to change after forty (and in some cases before) brain fog can become more prevalent. The term ‘Brain Fog’ is characterized by a persons confusion, forgetfulness, and a lack of focus and mental clarity. When my brain fog is really bad somedays, I imagine there is a little dark rain cloud hovering over my head like you may have seen in cartoons where the character is really sad. Only my little cloud is blocking any genuine clear thought patterns.

I have found that physical activity helps move that little cloud! Exercising in some way, even for 30 minutes can make a world of difference. Maybe a 30 minute walk in nature or cranking the radio and dancing in your living room. Maybe hopping on a yoga mat and stretching out your body. Really anything to get yourself moving can also get that little rain cloud opening up so the sun can shine in! There are also vitamins you can take that possibly your body is lacking that is causing it. For that, I recommend you see a Naturopathic doctor and work with them to discover what is right for you!

If you experience brain fog, know that you are not alone. I completely understand and there is support out there for you. If you experience sleep procrastination, know that you and I are the most BRILLIANT people at 3 AM and it is just too much for the world to handle, so go back to sleep. We will be awesome just for being awesome and we will allow others to win the Nobel prizes.

Music Can Make Everything Better!

By tammyg | August 26, 2024 | Comments 0 Comment

Let’s start somewhere near the beginning…not the beginning of time. I wasn’t there for that. Were you? If you were, well you look pretty darn good for your age!

No, I am talking about the “youngster” years. I don’t remember much about them now except for things like my Fisher Price record player and my cabbage patch kids record. Or my Smurfs 8 track….or my La Bamba cassette tape that probably started my whole love of Latin music that I most definitely sang to but have no clue what I was singing!

Music has always played a crucial role in my life and can instantly teleport me back to a time and place of good, bad, funny and sad memories.

Does music do this for you too?

Like a specific song comes on in the grocery store and suddenly you are standing outside at a bonfire party and about to have your first real kiss! November Rain by Guns & Roses if you were wondering….I know you were! Wink Wink…

At a young age, maybe 4 or 5, my mom put me in dance classes at the Barb Hunt school of dance. I embraced learning new music and about all different styles of dance from around the world. Music and dance helped me to see a world beyond a classroom and books. Music is the lyrical version of an epic story played out and interpreted with movement.

I also grew up in a family that has always loved music and many different genres. I remember as a kid polka nights with my parents, brothers and grandparents. I believe it was a local radio station at the time that would play polka music on Friday nights, and we would all dance and in between songs the adults would play crib. It was awesome! I loved it! Okay, I don’t remember if my brothers actually danced to polka…I may be stretching the truth a little bit here.

As an adult now, if I hear polka music I am transported back to standing on my dad’s feet as he effortlessly twirled me around the dance floor (also know as the living room). I love this memory!

Another memory gets activated when I hear the song Here I Go Again by Whitesnake. I can’t help but think of the time I was in a Newfie bar in Brampton and jumped off a speaker playing my air guitar and singing at the top of my lungs and then the next days feeling like I broke my knees but it was all worth it in the moment….If you were in that bar all those many years ago and wondering whatever ever happened to “that girl”, well now you know…it was ME!

No autographs please! Well, if you pick up my book, I will sign it for you!

Okay, probably nobody remembers that but me….either way, that song brings on some fun memories with friends and I still want to sing it at the top of my lungs!

To this day, music has played a huge part in everything I do and how I be out here in the world. Music and movement supported me all the way through my breast cancer diagnosis.

When I was going through breast cancer, I had a “pick me up playlist” that would help clear my mind and get me smiling again almost instantly!

Here is the Top 20 to that list in no particular order:

Walking on Sunshine by Katrina and the Waves
Have a Little Faith by John Hyatt
Stuck Like Glue by Sugarland
Skinny Legs by Mark Lalama
La Bamba by Ritchie Valens
Wheat kings by The Tragically Hip
Farley by Adam Sandler
Valerie by Amy Whinehouse
Raise Your Glass by P!nk
Point of View by Julia D’Angelo
Call Me Al by Paul Simon
Something to Talk About by Bonnie Raitt
This is My Passion by Ehrling
Best Friend by Sofi Tukker, NERVO, The Knocks, ALISA UENO
Wagon Wheel by Darius Rucker
Ai Se Eu Te Pego by Nooossaa!
I feel Good by Pitbull, Anthony Watts, DJ White Shadow
Broken & Beautiful by Kelly Clarkson
I Believe That We Will Win by Pitbull
Me Too by Meghan Trainor

I know! You are shocked that Here I Go Again didn’t make this playlist! I think it did but no point adding it here…you know already! Now when I hear any of these songs it reminds of all I had to go through and how I kept believing it would all work out.

Even before any illness I have always shared the value in music. Music helps to reduce anxiety, lower the pain in the body, improve sleep, mood, and memory clarity.

Whether it be popping on a favorite song for 5 minutes a day and getting up to move or working with music playing in the background which I can NEVER do or I won’t sit still and no work will get done… however you embrace music and lyrics in your life can be a very positive and soul nourishing experience!

Music can move us beyond the imaginary boundaries we put up around ourselves. It is the window into one’s soul. Okay, that got a little deep there…. But it is true! Music can make whatever it is we are dealing with seem easier to handle even if just for a moment and that to me, makes it all worth it!

What was a song from your childhood that the moment you hear it you are instantly back in that time? What is the memory associated with that song?

This is going to get juicy, I can feel it already! Come on! Share YOUR list!

TAG! YOU’RE IT!

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Tag: movement