Jan 092014

I dwell on positive thoughts

From Heart Thoughts – A Treasury of Inner Wisdom by Louise L. Hay


Imagine that thoughts are like drops of water. When you think the same thoughts over and over again, you are creating this incredible body of water. First you have a little puddle, then you may get a pond, and as you continue to think the same thoughts over and over and over again, you have a lake and finally an ocean.

If your thoughts are negative, you can drown in a sea of your own negativity.

If your thoughts are positive, you can float on the ocean of life.

What thoughts are you dwelling on? Notice and become aware on your thoughts and how they affect you.

Decisions are made based on our thoughts and emotions. In each of life’s events, we have emotions, thoughts, desires and eventually actions.



Tanya Morrison




Jan 072014

We are all just habits strung together!!

While reading, The Power of Habit – Why We Do What We Do In Life And Business by Charles Duhigg, I was intrigued to start breaking done my routines and pay attention to my habits.  Here is a brief breakdown of part of the work that he presents in his book. Continue reading »

Jan 052014

Are you Wild at Heart?                 

Open up with these Back Strengthening Exercises!

When you walk into Move Your Body Studio you are partaking in a journey. This journey will leave you feeling passionate about your health – body, mind and spirit.

Tanya‘s 25 years of experience in the health and fitness industry is woven into the fantastic workouts that she provides in every single class and will benefit you in all areas of your life. She takes her knowledge from Pilates, Yoga, Boot Camp Classes, Posture Classes, Personal Training, Meditation, Senior’s Fitness and so much more and delivers state of the art classes.

One simple move, such as opening our chests and strengthening our backs, that is incorporated into all of her classes, allows us the opportunity to keep our spines supple, our hearts open and our core strong. It may just seem like a “move” but the benefits are countless and when done correctly can energize and detoxify our bodies leaving us feeling cleansed and revitalized. Continue reading »

Jan 042014

Honestly, do I really need to exercise???

Well, I guess you don’t, but you’d be missing out on all the wonderful things that your body can do for you and showing it the respect it deserves! Not only will your body feel better but you will have more energy, sleep better, and your mind will be more at ease and focused.  The benefits of exercise are endless and I believe that just by getting up and moving you will find this out for yourself!

“You definitely kick started me into being more mindful of the things that are under my control.”

Continue reading »

Jan 032014

Super Charged Pina Colada

green drinkWho says you have to be lying on a beach to enjoy a pina colada?

In just 10 minutes you can whip this up, sit back, sip, close your eyes and escape to the sound of the waves and the sun beaming down upon you!

Super charge your pina colada…rich in digestive enzymes & cleansing ingredients to keep you trim and vibrant! Continue reading »

Jan 022014

New Year, New Message!

Maintain, Don’t Gain

Are you in the throes of yet another year with a New Year’s resolution to lose weight, or has that already gone by the wayside. 

I have worked with clients for the last two decades and to lose weight takes A LOT of commitment & dedication. Some of my clients have lost upwards of 60lbs and kept it OFF (that’s key!) Some clients have lost a significant amount of weight and still should lose more for health reasons, but have MAINTAINED their weight loss for 2 years – this is FANTASTIC.  And some clients have stayed the same weight but are stronger, leaner and healthier (less aches and pains).

A recent Gallup poll said that 51% of people want to lose weight but only 25% are seriously committed to making the changes necessary.  So if you are in the 25% – super – make long lasting changes void of quick fixes and empty promises, if you are in the 26% that want to lose weight and are hoping magically that it will happen….well, focusing on maintaining your weight may be a better choice.

The Skinny Behind This New Message

“It’s easier to prevent weight gain than to lose weight”, says Gary Bennent, PhD and I agree. Losing weight is not FUN! Studies show that you need to be super focused , have a support system and keep track of your food & physical activity while maintaining a 500 calorie deficient and really knowing what to do to keep the weight off  ( sorry we can all lose a quick 5-10 lbs with extra exercise and a week of deprivation!)

Maintaining your current weight will take less willpower and some minor tweaks, such as

  • Remember that as we age, we lose muscle mass (so you need to be lifting weights properly) – check out the perfect class – Muscle Mania Thursday’s at 8:15am or Monday nights at 6:30pm
  • Our bodies don’t require as much food so your food choices & amounts need to be tweaked slightly (check out Toxic vs True Hunger)
  • You may be under more stress and therefore need appropriate ways to deal with your stress to positively affect your cortisol levels
  • Simple switches such as, taking the stairs instead of the escalator, parking further away from the store door, park once and run your errands, switch your liquids to water, add chia seeds to your diet etc.

Have a look at The Secret to Weight Loss for more simple shifts.

Weight Loss is NOT a Moot Point

If you are obese, it is imperative for your health to lose weight, so get the help that you need. Carrying around extra weight puts a huge financial strain on our SICK, whoops sorry, HealthCare system, and personally affects YOU – diabetes, sleep apnea, high blood pressure etc.

So, as you continue your adventure towards living a healthier lifestyle, perhaps losing or maintaining your weight, enjoy the journey!

Need inspiration, check out Holly’s Story

You definitely kick started me into being more mindful of the things that are under my control.

Tanya and I worked together for a few months and then I moved away.  When we started I weighted about 175 lbs. Since I moved, I’ve continued to learn more about nutrition, sleep and moving my body and keeping on the path we discussed. I am now down to 145 lbs, eating better, sleeping better and much more active. Thanks for giving me that push to really start THINKING about what I was doing. Mindfulness has been a real saviour to improving my health. Thank you, Carolyn R.

Ready to change up your routine or need renewed motivation?  Classes offered at Move Your Body Studio are the best place to start.  Know that what you are doing really works and can make a difference in your life…..

Best of Health,





Jan 012014

The Secret to Weight Loss  – Consistency

Are you consistently making healthy choices?

Are you consistently integrating healthy choices into your daily living?

The definition of insanity is doing the same thing over and over and expecting different results.  Are you going insane???

Making changes requires you to be conscious of your daily choices.

  • How many times do you make excuses not to exercise? 
  • How many times do you make excuses just to have this treat, this drink, this cigarette just this time?
  • How many times do you change something only to give up within days, weeks or months? 

Do we gain weight after eating one burger and fries – no, but if you are consistently eating high-fat, nutrient deficient foods, you will soon have unnecessary body fat and a nutrient deficient body and inflammation (inflammation is the root cause of all disease). Do you lose weight after a  salad, no – but if you continue to eat nutrient dense foods, you will have cells that thrive which will result in a leaner body mass, and a healthier, happier and more energetic body!

So many of the changes you make take weeks, months, years to add up.  Don’t sabotage your efforts by giving up so quickly!  Trying something for a week will have little or no effect in the long-run….

  • What will stick???
  • What will you change?
  • What will you consistently do?

For years I had the belief that I could eat whatever I wanted as long as I worked out.  I was consistently thin but consistently unhealthy.

 In 2005, with 2 little boys now by my side, I was tired of being sick all the time!  Since that time, I have consistently been making changes to my diet and my family’s…here are a few tips, and remember it’s about PROGRESS not PERFECTION.

  •  We drastically cut our meat intake and replaced it with more vegetables, quinoa, lentils and started to focus more on plant-based nutrition. When I do buy meat I try to make sure it is local, organic and grass fed.
  • Started juicing in September 2007.   I have used it 6/7 days per week since then and LOVE it.  I am getting more veggies.  I have re-invented what breakfast is “supposed” to be and can’t imagine any other way to start my day.

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  • My children also juice (more fruit than veggies).  It’s more hit and miss but better than none at all.  They also love to name the drink each morning – some of their favourites: Tropical Thunder & Green Express. I also put together Healthy Snacks for Kids e-guide packed full of great ideas to raise healthy kids.


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  • In 2010, I started to replace the sweets I like with dark chocolate.  Dark chocolate has so many great benefits that I wanted to replace (or limit my sugary treats). Try these, The Willy Wonka, Raw Raspberry Cream Filled Chocolate Treats, Chocolate Almond and Sesame Bliss Balls
  • Increased the size of my garden and the variety of what I planted.  I also take the time to freeze the excess for our winter enjoyment. Check out this super easy trick to save money and have greens for your smoothies.
  • Support local farmer’s marketsand try different produce from the growers. By taking The $10 Challenge – spending just $10 a week on local food (farmer’s markets), we’d have an additional $2.4 billion in our local economy at the end of the year and create new jobs and keep our local farmers in business (source – www.ontariotable.ca)
  • There are definitely veggies that I did not like, but when I educated myself about certain ones (i.e. kale, cilantro and arugula) and found out how powerful they can be to my health, I started to add them gradually to my diet.  I must confess that I use them mostly in my juice drinks or green smoothies but there’s nothing wrong with that! 

Dr. Joel Fuhrman states that, “We must taste a food 12-18 times before we like it, 75% of us give up after 5 tries”)

wheatgrass and sunflowers

  • In 2007, I tried Sprouting. For a while I was on a roll and in the habit, but after a few lengthy clean-ups, I decided to buy them occasionally from the store and put my sprouting production on hold.  Having to change the water and spin dry the seeds, I was putting the sprouting container in a bag and whipping it around like a washing machine on a super high spin cycle when all of a sudden – the bag broke- and along with it hundreds of mung beans scattered in every direction in my kitchen- I decided to take a break!  I enjoyed the process and it was fascinating to watch them sprout and although I know they are super healthy for me I will need to devise another method of sprouting to continue this adventure.
  • So…..jump forward to 2011 and I am growing wheatgrass and my own sunflower sprouts in soil- I’m still experimenting- so in the meantime, I buy wheatgrass shots and sprouts when I’m out too! I also now can grow seeds in mason jars! Yeah!! Sometimes I’m on a sprouting roll and other times not – it’s about about the habits we get into!
  • In 2010, I also started to introduce a lot more raw veggies into my diet and went on a raw food adventure! I have also added Chorella tablets to my daily diet. (See Tanya’s favourites for the Upayanaturals on-line wellness store)
  • In 2011, I cleaned out anything I put on my skin, teeth and hair and went natural, check out Tanya’s 5 Beauty Secrets and Whiter Brighter Teeth
  • In 2013 I finished Get the Skinny on Skinny Jeans which is an accumulation of 2 decades of helpful lifestyle tips and 7 different work outs for those just starting out to the seasoned workout health guru! Pick up your copy today


  • Lastly, I consistently exercise. Whether it is a walk outside with my dogs, a killer session on my stairmaster, skipping rope, breathing, pilates and meditation, it is vitally important to keep our bodies moving!! Give them the respect they deserve. Check out the great videos I offer on my You-Tube Channel, such as Terrific Triceps, Rock Solid Abs, Tight Butt and much more.

Move your body class shots (11)

I hope that some of these suggestions can be incorporated into your healthy living. I am not here to convert you, only to provide you with my experience of what has worked for me to make me HEALTHIER!  We all have our own path, so enjoy the journey!

And on a very honest note, I enjoy indulgences but they do not consistently make up my diet.  I exercise a lot of discipline to eat this way but the health benefits far outweigh the consistency of making unhealthy choices.

Ready to add consistency to your life, contact Tanya at info@moveyourbody.ca and schedule a consultation!  Start your changes and reap the benefits of a leaner, fitter more energetic body!!

 Need more motivation …check out Holly’s story

Think that I’ve always had it easy with my weight, check out Cookie Dough in the Dark


You definitely kick started me into being more mindful of the things that are under my control.     Tanya and I worked together for a few months and then I moved away.  When we started I weighted about 175 lbs. Since I moved, I’ve continued to learn more about nutrition, sleep and moving my body and keeping on the path we discussed. I am now down to 145 lbs, eating better, sleeping better and much more active. Thanks for giving me that push to really start THINKING about what I was doing. Mindfulness has been a real saviour to improving my health. Thank you, Carolyn R.


Eat to Live- Dr. Joel Fuhrman


Aggressive Health Mike Nash

Thrive Fitness and Thrive Diet by Brendan Brazier

Living Vibrantly with Raw Goodness and Get the Skinny on Skinny Jeans by Tanya Morrison

Inspired by the birth of my children to be as healthy as possible!

About Tanya:  “I am a real person, living in the real world!  I believe in living a healthy life, not an obsession to be thin.  I believe in being independent, strong (physically and mentally), moving my body and eating healthily.” – Tanya Morrison, 20+ years experience in the health, wellness & fitness field. Personal Trainer, Pilates/Aerobics/CPR & First Aid Instructor, Weight Management Consultant, blogger, and mother to two healthy and active boys!

Move Your Body Studio, owner www.moveyourbody.ca 705-887-4605