Dec 312013
 

Move Your Body Studio wishes you the healthiest 2014.

If you haven’t been to classes lately, things have changed!  If you know me, nothing stays the same. Life is about growing and if I keep teaching the same old thing – move on and find another instructor – but I don’t because we are always changing as people.

The goal of every class is to

  • Help you live pain free                
    • Many of my clients have reduced pain in all areas of their bodies (necks, shoulders, backs, knees, hips), but the key is to come to class because I’m always teaching you new ways to move.
      • I continually emphasis the important of posture and as I learn new things, I pass them on to you. When you continually bring a postural change into your “everyday” your neural network begins to change and pain disappears.
      • New research has revealed that a balanced nervous system and healthy connective tissue are the missing link to living pain free. This is why we “roll” in most classes. This will provide your body the architectural support that it needs and optimal mind-body communication.

 

  • Create new routines thinking “outside the exercise box”
    • I want you to function in your everyday world. A strong core is not about how many “crunches” you can do but rather how it holds you when you are carrying groceries bags from your car on an icy surface.  If I don’t take that into account while putting together a class then I’m not doing my BEST for you and I want the BEST for you, so I do!

 

  • Be Mindful
    • WOW!  The changes that have happened this year with the increased mindfulness & breathing exercises in the classes have been incredible.  My participants are telling me how “less reactive” they are to people & situations, they are sleeping better, they are living “more in the present moment”, they are less “critical” of themselves, they are more “grateful”, and they are more mindful of what they are putting in their mouths.

These are just a few goals that I strive for in each class that I wanted to share with you! I LOVE what I do, I am PASSIONATE about helping others live the healthiest that they can, so if you want to slow down the aging process, live pain free, maintain or achieve a fit, healthy body, then I’d love to see you moving your body at Move Your Body Studio!

Thank you for your commitment to YOUR HEALTH,

With much appreciation,

Tanya

705-887-4605, info@moveyourbody.ca

Move your body class shots (11)

Dec 292013
 

Winter Greens Soup with Parmesan Garlic Croutons

2 tbsp olive oil
1 diced onion *
1 cup diced celery *
½ cup diced carrots *
2 garlic cloves, minced *
2 diced potatoes +
5 cups vegetable or chicken broth +
½ tsp dried thyme or 3 sprigs fresh +
4 cups fresh kale or Swiss Chard chopped into strips. +
Quick Tip – put in the freezer which tenderizes the Kale, when you need it, cut into strips and throw in the soup.

Croutons – yummy!

3 tbsp olive oil
3 garlic cloves, minced
5 slices bread, 1” cubes
Sea salt
2 tbsp finely grated Parmesan cheese

Heat oil in saucepan, add *, sauté over med heat, stirring often – approx. 10 minutes (don’t brown or scorch)
Stir in +, bring to a boil, cover, reduce heat and simmer for 30 minutes.
Puree with hand held blender or food processor.
Preheat oven to 350.
Mix oil and garlic together, toss in bread cubes and lightly coat. Spread on parchment paper, sprinkle with salt and cheese and bake for 8-10 minutes. Turn as needed. Sprinkle on top of soup

Want your greens in minutes flat….check out TWO Wild Green Smoothies

Makes 8 cups of soup.

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 282013
 

Lentil Spread

· 2 tbsp raw walnuts (soaked and dehydrated if you want to break down the enzymes for easier digestion)

· 1 cup Puy lentils, cooked

· ¼ cup onion (white, red, green- your choice)

· 2 cloves garlic

· 1 tbsp Dijon mustard

· 1-2 tbsp avocado oil or walnut oil or olive oil (start with 1 and add more if necessary)

· 1 tbsp Tamari (soy sauce but not the stuff you buy at your local grocery store!, Get Tamari from your health food store or Upayanaturals)

· 1 tbsp ground flax seeds

· 2 tbsp yellow pepper

Put all ingredients in your Vitamix or food processor and mix until the consistency that you desire! (free shipping code 06-005828)

Enjoy with vegetables or as a spread on a sandwich or wrap! Delicious!!!

Need ingredients?

I buy most of my food health products at Upayanaturals – Canada’s largest on-line health food store!

Serve it as an appetizer and then follow up with some Black Bean Sliders!

Have you tried the Zucchini Hummus? Also fabulous spread on a wrap!

Finish off your lunch or dinner with this super powerful dessert! Freezer Fudge in the Raw

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 262013
 

3pm Pick me up Matcha Tea Smoothie!!

When I read this smoothie recipe by Ezra Title in Sweat Equity Magazine I was a little skeptical but I tried it anyway and it was refreshing and delicious! I actually felt like I was on a beach sipping a tropical drink!

The matcha green tea powder is loaded with vitamins, fibre and antioxidants. Matcha green tea helps to boost energy levels and but also has a calming effect. We all might need a little boost chasing after our children. Featured here is one of my clients grandchildren enjoying her avocado spinach and fruit smoothie!!! Start kids off on the healthy track, check out Healthy Snacks for Kids and get your FREE copy by emailing tanya@moveyourbody.ca 

  • 1/3 cup coconut milk
  • ½ cup almond milk
  • 1 frozen banana
  • Juice from ½ a lime
  • 1 tsp matcha green tea powder
  • 1 scoop or packet Vanilla Juice Plus Whole Complete
  • 1 tbsp honey
  • ½ tsp cinnamon (I like 1 tsp)
  • 1/2 cup ice
  • I also put 1 tsp of vitamineral greens in there to boost the nutrition (optional).  Why I love Vitamineral Greens, check it out here plus tips on eating healthy and saving money!

Blend all ingredients in your Vitamix until smooth and ENJOY!!!

Blend all ingredients until smooth and ENJOY!!!

 Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 Day Program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

Lifestyle Coaching Available
Are you in need of a Lifestyle Adjustment? Stumped about what to eat, how to move and what to think? Keep sabotaging yourself? Can’t lose weight? Exhausted?

How to get started

I don’t know where to start…I’m overwhelmed
Let’s chat. Click here to send me an email. Let me know your goal(s). I’ll email you back to arrange a time for your 30 minute complimentary discovery call. Coaching can be done via email, phone, skype or in person.

I’m ready to start and I’d like online coaching help
You are ready for guidance on how to choose your thoughts, move your body & balance your nutrition to give you the energy and waistline that you want and MORE. Learn more by clicking here. These programs are available on-line to anyone with internet access around the globe.

Busy Mama Reboot

Holistic Weight Management Program 

10 Day Body Reset Detox

Dec 252013
 

Best Ever Coleslaw in the Raw

Raw Raw for Cabbage Salad!

So easy, so fast, so delicious!

· chop up raw cabbage (1/4 cabbage),an apple and 2 stalks celery

· Add soaked raisins or cranberries, walnuts (or not), hemp seeds (or not).

· Mix 3 tbsp mayo, 3tspb organic yogurt, 1/2 fresh squeezed lemon, 1 tsp dijon, 1tsp local honey

· Add to cabbage mixture and ENJOY.

· Let me know if you do any alterations.

Try, the Kale Waldorf Salad or enjoy this Coleslaw with a wrap using Zucchini Hummus

image001

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 242013
 

Kale Waldorf Salad Inspired by Eat Raw, Eat Well by Douglas McNish

This is one of my favorite salads and one that my guests always love!

Pictured here is an assortment of salads – Kale waldorf salad with asian coleslaw and wheatberry salad

Dressing Prep:

¼ cup raw cashews (soaked up to 30 minutes in water)

Kale prep:

Kale prep with avocado, lemon, vinegar and salt

· 2 cups sliced kale (any type of kale is great- I like mixing them together for different textures!) Remove the spine of the kale and save for juicing or vegetable stock

· ½ avocado

· 2 tsp lemon juice

· 1 tsp raw apple cider vinegar

· Sprinkle of salt

Mix together the avocado, lemon juice and salt and then pour over kale. Massage into the kale and mix well. Set aside for at least 10 minutes to let the kale soften.

Mix together the kale topping

· ½ cup apple, diced

· ¼ cup of celery, diced

· ½ cups of walnuts

· ¼ cup raisins

· 2 tbsp hemp seeds

· 1 tbsp flax seeds, ground

Set aside and mix in with kale when it has softened.

Dressing:

Pouring the dressing on!

· ½ cup apple

· ¼ cup of celery

· ¼ cup water

· 1 tbsp raw apple cider vinegar

· ¼ raw cashews (rinse and drain)

· ¼ cup lemon juice and a sprinkle of salt

In your blender, combine the dressing ingredients and blend until smooth. Pour over the kale salad and add the apple/celery/walnut/raisin mixture. Toss, let sit for 5 minutes and serve!

Lasts up to 2 days in the fridge!!

Want more great salad and healthy meals…check out the e-book Get the Skinny on Skinny Jeans for meal plans, detox days and so much more to feel great in your jeans. Looking for more inspritation pick up your copy of Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending

I’d love to hear what your favorite salad is!!!

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 232013
 

Sunset Cocktail/Sunrise Cocktail

It tastes as good as it looks:)

Serves 4

Ingredients: Use local and organic when possible

· 2 cups water

· 2 mangoes

· 1 pitted peach (frozen or in-season)

· 1 whole beet (not cooked)

· 1 orange

· ½ cucumber

Blend the water, mangoes and peaches in a power blender, such as a Vita-mix, until smooth and pour into glasses.

Juice the beet, orange, cucumber and pour over the mango mixture.

Add a sprig of mint if you desire.

ENJOY!!!

Raw beets cleanse the liver and the blood!

 

Are you ready to live even more vibrantly?? Would you like more smoothie and juicing recipes, money saving tips, how to be healthy on the road and how to get more greens into your diet for weight loss and glowing skin? All this and so much more in Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending. Order your very own copy today!

Testimonials:

“Tanya’s books are a steal for all the fabulous information she has put together for you!” – Terri S. Holistic Nutritionist

Tanya’s one piece of advice was invaluable to losing 20lbs and keeping it off. It’s not all about eating and exercise – she really tells the truth and changes begin to happen with her tips. – Sarah, class participant and reader of Tanya’s e-books

Praise for Get the Skinny on Skinny Jeans… I love your format, allowing me to skip back and forth from charts, to forms, to exercise pictures. Love all of the links and ease of use!!
I also like the fact that you consistently tell people to work at what they can do according to their lifestyle and resistance to change. Very encouraging.
Your passion and dedication to your family and clients is apparent in this e-book and is CONTAGIOUS. Congratulations – Laura

Want to quench your thirst some more, check out The Morning Kicker

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 222013
 

Summer Bliss Smoothie

Put a little sunshine in your life with this uplifting smoothie!

an unbelievably refreshing packed full of goodness smoothie!

Everything in one container and presto….

· 1 apple cored and quartered

· 1 peach pitted and quartered (buy in season and freeze)

· ½ cup of ice

· Handful of sunflower sprouts (optional)

· 2 handfuls of lettuce (any kind you have on hand, romaine, leafy greens)

· 1 cup water

· ¼ of a lemon peeled

· 1 pc of celery

Put everything in your Vitamix and blend!

To purchase a vitamix and receive free shipping, click here and enter code 06-005828

Looking for the ultimate guide to energizing, palate-pleasing juices and
smoothies that will satisfy you from your taste buds to your toes!! Order your copy of
Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending!

Packed full of incredible information containing

· The difference between juicing and blending and
what is right for you.

· The side effects of losing weight and inches

· The benefits of an alkaline lifestyle

· How to juice and blend while traveling or on the
go!

· Recipes for adults and children

· How to save money and time while eating healthy
food that tastes great!

· And so much more!

Order your copy today – this is a very small investment that will reap big, healthy rewards! Be sure to let your friends and family
know- Health is for EVERYONE! Contact info

Have you tried any of the following delicious smoothies??? Let me know what you think!! I find this the best way to start my day!

Maca Me Energetic Smoothie

Purple Nut Smoothie

The Morning Kicker Juice

Elvis Parsley Get Your Groove on

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 212013
 

Two Wild Green Smoothies with Purslane

An invention for my new found wild green friend that grows a plenty in my garden!

Get a load of all the green goodness!

· 1-3 Handfuls of spinach (how much can you handle!!) We use up to 8 cups!!

· Purslane is abundant in your gardens!

· 2+ tbsps of purslane (play around with how much you want to add)

· 1-2 tsp cinnamon

· ½ to 1 cup water depending on how liquidy you like your smoothies

· 1 cup frozen blueberries

· 1 wedge of pineapple (frozen if desired), more if you want a sweeter drink

· 1 tbsp flax seed

· 1 tbsp carrot tops (green leafy parts)

Blend it up in your Vitamix or blender and ENJOY!!! (wanting a Vitamix..enter code 06-005828 for free shipping)

The Wild Green Smoothie 2

So, I love playing around in my kitchen and the next day, voila, here’s another creation! Have fun with ingredients and don’t be afraid to explore your taste buds!

· 8 cups of spinach

· 2+ tbsps of purslane (play around with how much you want to add)

· 1-2 tsp cinnamon

· ½ to 1 cups Chaga mushroom tea (purchased from Giddy Yo Yo) depending on how liquidy you like your smoothies

· 1/2 cup frozen blueberries

· ½ cup frozen raspberries

· 1-2 tbsps Camu Camu powder

· 2 tbsps pumpkin seeds

· 2 tbsps of ground flax seed

· 2 tbsps Ron Teeguarden’s 91 in 1 green powder

· 1 wedge of pineapple (frozen if desired), more if you want a sweeter drink

Adding the Chaga Mushroom Tea

Turn on your blender or Vitamix and get ready for a quick, easy and delicious meal or snack!

All, I can say is WOW!! It was a fantastic lunch!!

Filling up my smoothie cup! and ready to consume!

For more fabulous healthy eating, check out the e-books, Healthy Snacks for Kids and Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending

For Camu Camu, pumpkin seeds, flax seeds and Ron Teeguarden’s 91-1, check out Upayanaturals!

Check out this smoothie money saving tip!

What Wild Smoothie do you like to make?? Love to hear it!

Living on the Wild side!,

Tanya

Want more info…here are some descriptions of some super powerful foods

CAMU CAMU The camu camu berry is an excellent source of calcium, phosphorus, potassium, iron, the amino acids serine, valine and leucine, as well as small amounts of the vitamins B1 (thiamine), B2 (riboflavin) and B3 (niacin). Camu camu also contains high levels of anthocyanins (a powerful antioxidant), bioflavonoids, and other essential co-factors. All of these nutrients help the body make full use of the abundant levels of Vitamin C found in this superfruit.
Traditionally, camu camu has been used to:
* support the immune system
* maintain excellent eyesight
* create beautiful skin
* ward off viral infections
* support strong collagen, tendons and ligaments
* decrease inflammation
* improve respiratory (lung) health
* help maintain optimal clarity of mind in times of stress and anxiety
Camu camu berries especially support the functions of the brain, eyes, heart, liver and skin.

PUMPKIN SEEDS Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.

Tonic Alchemy 91-1 nourishes the whole body by increasing balanced energy and vitality, supporting detoxification, boosting immune responses, building the blood, increasing activity and quantity of antioxidants, and much more. Tonic Alchemy can be your dietary foundation for Radiant Health – traditionally defined in Asia as “health beyond danger.”**

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605