Jul 312014
 

Last post, Butts and Bellies , you worked your butt and belly…but what if you are bloated? pregnant 2 It won’t matter how many sit ups you do or how hard you work to burn off the fat…a bloated belly needs a little TLC.

Perhaps you have been eating too quickly and too  much of the wrong foods (sugar, alcohol, grains etc.) and it’s causing a pressure build up that doesn’t go well with your bikini…..or any of your clothes for that matter. Try the Clean Your Colon Smoothie to clean you out!!!

Clean Your Colon Smoothie

Apples and raspberries are effective colon cleanses…so let’s loosen that caked on debris and get it OUT

1 whole lemon peeled         1 apple                       ½ c  raspberries

2 tbsp ground flax                 ½ tsp turmeric          ¼-1/2” piece ginger

Pinch of cayenne                  1-2 cups water

Put everything in your Vitamix or blender and blend until smooth!!!

vitamixThe Best Purchase I have ever made for my kitchen! This blender will knock your socks off. I know it’s a bit pricey but it is worth every penny.  We use ours 2-3 times per day – way more than my oven!

Pick up your Vitamix today and enter code 06-005828 to receive free shipping! Want more great smoothie recipes…Check out Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending or check these out:

Kiwi Krazy

Purple Nut Smoothie   

Wild Strawberry & Raspberry Leaf Smoothie  

Tanya Morrison is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. You will learn many tips to never have a bloated belly ever again!  (Well almost never) 

 

Busy Mama Fall Program 2014 poster

 

 

 

 

Sources:

http://www.nativeremedies.com/ailment/natural-remedies-for-stomach-bloating.html

www.busymamadetox.com

 

Jul 242014
 

healthy hydration in the nation Water, Water, Water!

People need to consume half their body weight in water in ounces. For example, if you are 100lbs, you would consume 50oz of water (that’s 6-7 glasses, 8oz glasses/day). As a rule, after the required amounts of water has been consumed than you can choose from the other choices. Also, space it out throughout the day!

Proper hydration:

Aids digestion

Balances the immune system

Prevents and heals inflammation

Supports cardiovascular health

Promotes healthy skin

Allows our kidneys and bowels to flush out toxic materials that collect within us (should have 2-3 bowel movements per day)

Add a splash of flavour to your water!!

Freshly squeezed lemons, oranges or limes

Slices of cucumber

Slices of strawberries and mint

Just mint from your garden

A few more ways water keeps you lean…click here

Other choices:

Herbal teas made at home- sweetened with maple syrup, coconut syrup, yacon syrup, honey, stevia

Coconut water is “the original and natural sports drink pack with electrolytes!”

Homemade fruit and vegetable juices

If you’re going to drink it…know what you’re drinking!

Fructose is the NUMBER ONE source of calories in North America Watch out BELLY FAT). This is NOT GOOD! It is found in virtually all processed foods and drinks.  For example; pop, soda, carbonated drinks, slushies, Gatorade, and any store bought juice sweetened with sugar, glucose/fructose, high fructose corn syrup, artificial sweeteners…just to name a few

These choices will:

Suppress immune system function

Promote inflammation

Spike blood sugars/increase your insulin levels

Increase chronic disease

They serve ABSOLUTELY NO purpose in hydrating your children (or yourself), replacing electrolytes, or giving them a burst of energy.

 Artificial Ingredients

Artificial colours are made out of petroleum, acetone or coal tars.  They are VERY HARD on the brain and the immune system because your body does not recognize them and therefore cannot process them.  Children are the MOST vulnerable as their bodies are still developing. Unfortunately, most conventional snacks and drinks are loaded with additives and should be avoided.

Artificial Colouring and additives can cause:

Hyperactivity

Impaired learning

Irritability

Low motivation and frustration

Additives to AVOID:

BHT, BHA, artificial sweeteners, sulfites, potassium bromated, artificial colours, sodium nitrate, MSG, Propylene glycol and parabens.

A note about BPA!  So I’ve mentioned that you should consume copious amounts of water but when doing so, please avoid drinking from plastic. The plastic bottles contain BPA (bisphenol A) which is a chemical that acts as a hormone disruptor. Pick up BPA free water bottles, glass or stainless steel as your preferred cup choices.

Excerpt taken from Healthy Snacks for Kids e-book and soon to be updated to Healthy Snacks and Meals for Kids.

There is no denying that parents are busy and want convenience when it comes to meals and snacks. In Healthy Meals and Snacks for Kids, you will:

  • Learn quick, easy and healthy methods to provide your kids with the nutrition that they need for athletics and school.
  • The importance of having meals and snacks that properly fuel your kids (and yourself) so that they don’t have highs and lows but rather sustained energy and mental alertness.

Tanya Morrison is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. In each section, emailed to you weekly, the Busy Mama Detox has the Kid’s Corner section which gives you simple and effective tips to implement into your kid’s diet.  Tanya is a mummy of 2 active boys and offers useful tips to keep her kids healthy in this processed food world – not always an easy task – but doable!

Busy Mama Fall Program 2014 poster

 

Jul 212014
 

Love Your triceps and stop the jiggle in 3 minutes

Stop the jiggling of your arms!! 

There’s always time to work your triceps – summer time and tack tops, bathing suits and sleeveless wear, but also when the colder weather comes it’s nice to know that if you are going to wear a cocktail dress or attend your fitness classes that you have toned triceps!

 Do you need to tighten and tone your triceps?  Check out this Terrific Triceps Exercises on Move Your Body’s You-Tube Channel. 3 minutes a day will get you on your way!

Or do these….

1. Tricep with back extension. Lift and lower 3-5lbs weights while maintaining a lifted torso and legs (use those buttocks). Palms can be facing ceiling, floor or towards you.  I do all 3.  Go for endurance and feel the burn. Need to tone it down, lower your upper body and legs.

Triceps with back extension

 

2. Challenge Your Balance by doing a Triceps press routine on a roller.  Beginners start off on the floor and get the hang of pressing your arms up to the ceiling – keep your elbows tucked into your sides. Intermediate – climb aboard your roller and perform a series of triceps presses. Advanced – lift a leg – this will super challenge your core -make sure to change legs.

tricep on roller

3. Triceps Push-ups – crazy glue your elbows to your side and then SLOWLY bring yourself down to the floor with your back perfectly straight ( no sagging). Push yourself back up slowly.  Beginners – start with your knees closer to your hands. Intermediate – come into solid plank position on your knees. Advanced – Plank position on your toes. ELBOWS MUST be crazy glued to your sides for MAXIMUM tricep work- no flaring elbows.

 

tricep pushup on knee 2011_0117Great TricepCore Strength

 

Enjoy your toned arms!  Need motivation….come to class at Move Your Body Studio..check out the calendar at www.moveyourbody.ca

Love to be toned,

Tanya

Check out these great workouts to….

Chisel your inner and outer thigh

Thanks to Planks

Get outta bed – Saturday classes and HGH

Sculpt your core with these 3 exercises

Video link:   http://www.youtube.com/watch?v=d4ZGpSHoyPc

 

Yes, I want the Dissolve Your Cellulite Freebie NOW, click here

 

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
I’m ready to start and I’d like to see you in person
Let’s arrange a time to meet. We can set up an introductory complimentary 30 minute consultation. During our time together, based upon your needs, a plan will be prepared especially for you. I look forward to hearing from you when you click here

Jul 172014
 

raspberry water in vitamix (4)I know many people that tire of just plain water or just don’t like the taste of water.

About 75% of the population is chronically dehydrated. Being dehydrated can be misinterpreted for feeling hungry and most of us will reach for food before a glass of clean, alkaline drinking water. In a study conducted at the University of Washington, it was shown that one glass of water effectively shut off the “midnight munchies” syndrome in 100% of the dieters tested.

Dehydration hinders your detox efforts and is one of the primary causes of daytime fatigue, sluggish metabolism, depression and inability to concentrate. According to Tao of Detox, dehydration has also been linked to cancer and chronic pain in the back and joints. Continue reading »

Jul 142014
 

The Anti-Cancer Body

Is Your Body in Motion?

Dr. Bouillet from the University of Paris states that exercise reduces the quantity of adipose (fat) tissue, the principal storage site of carcinogenic toxins.  Excess fat is the “toxic waste site” of the human body, says Devra Lee Davis from the University of Pittsburg.

bloated stomachFat cells store toxins

I have been in the fitness field for over two decades and what draws most people to exercise is weight loss, but I think it’s time to look behind the superficial curtain of weight loss for vanity and really understand that excess fat can be dangerous to your health. Your body was designed for movement and physical activity and unfortunately with the conveniences of life, we are not treating our bodies with the respect they deserve.

Physical activity is capable of reducing fat and taking with it its stockpile of contaminants. Movement is a prime method for “detoxifying” the body. YOU control how much movement you put in your day.

Benefits of Physical Exercise

  • Modifies our hormonal balance, it reduces excess estrogen and testosterone that stimulates the growth of cancers
  • Reduces blood sugar levels which results in the secretion of insulin and IGF (increases in insulin and IGF cause inflammation in your body and contribute to the growth and spread of cancerous tumors)
  • Increases your immune system which protects it against stress
  • Acts directly on the cytokines responsible for inflammation by lowering their level in the blood

Why do I add meditation to a lot of my classes?

  • You sleep better
  • You will feel less stressed
  • Your life feels richer with more meaning
  • Benefits your immune system
  • Calms you down and allows you to have perspective
  • Reduces cortisol levels and markers for cancer
  • Allows you to get in touch with your inner self that most of us have trained ourselves to ignore
  • Better regulation of blood sugar levels and reduces inflammation

 

Here’s a little workout for you….give it a go and modify where needed.

Circuit#1

plank forearms starting position for opening and closing

Starting position for Plank – open and close your legs with control for 30-60 seconds, rest 10-20 seconds and repeat 5-10 times.  You can add in 8 pushups and 8 open/closing with legs for a bonus.

New to exercise – hold a plank on your knees with proper posture and breathe

shoulder press with weights one foot

Shoulder Press on one foot. Lift weight 15x – use whatever weight you feel comfortable lifting

Repeat exercise above (Open/close plank)

Follow with another round of shoulder press on the other foot.

Repeat Circuit #1 – 2 times.

 

Circuit #2

post delt standing band work add squat

Posterior deltoid with squats

Perform for one minute, followed by burpees (see below) for one minute.  Repeat set 2 times.

burpee 5

This is an action shot halfway through a burpee!!!  Either do burpees for 20-30 seconds, basketball jumps or skipping.  You MUST get your heart rate up!!!

Repeat Circuit #2 – 2 times.

Repeat Circuit #1, followed by Circuit #2, 2 times

Summary:

Circuit #1 – 2 times

Circuit #2 – 2 times

Circuit 1 and 2 – 2 times

End with some deep breaths and stretches. Check out this Stretching Routine

Check out these other workouts to enjoy!

Chisel your inner and outer thigh

Condition your CORE – Thanks to Planks

Get outta bed – Saturday classes and HGH

Sculpt your core with these 3 exercises

Exercises for Sculpted & Sexy Shoulders

Stretch it OUT

Wild at Heart

Be sure to treat yourself to a massage which helps to decrease the production of stress hormones and increase the number of NK cells in your body.

Lastly, physical touch has a profound effect on the cells of your body – it stimulates the life force in human adults on an emotional level and biological level inside their very cells. To read more about this pick up The Anti Cancer book and read page 181 and on!

Hugs,

Tanya

 

Learn more by reading Anti Cancer by David Servan-Schreiber, MS, PhD

Jul 102014
 

Wild Strawberry & Raspberry Leaf Smoothie

raspberry Strawberry leaf smoothie 001

Ever thought of putting the leaves of wild strawberries and raspberries into your smoothie? Hmmm, I didn’t until I started to read Free Food and Medicine by Markus Rothkranz and took a Wild Edibles Course. Now you should see the weeds that get added to our smoothies, juices and salads.  When I walk my dogs you will see me picking many different weeds and on my last walk I picked strawberry and raspberry leaves for this Wild Smoothie that I created.

raspberry Strawberry leaf smoothie 002

When picking the leaves make sure they are in an area that has not been sprayed with any nasty chemicals and that the leaves are in good condition. Pick from different areas so as not to wipe out an entire wild patch (in other words…leave some for next time and years to come). There are no poisonous look alike to the strawberry leaf (and the wild strawberry flower is edible too) and if you don’t know what a raspberry leaf looks like check out the these pictures (no known poisonous look a likes either)

Now why would I do add these to the things I eat?

Strawberry Leaves:strawberry leaf and flower

ü  One of the highest sources of naturally occurring Vitamin C

ü  Helps with stomach problems and aches and pains

ü  Purifies your blood

ü  Helps with kidney stones and kidney and bladder problems, gout, jaundice

ü  Helps with heavy menses

ü  Naturally high in sodium

ü  Antibacterial, antifungal, astringent and contain antioxidants

ü  Here’s a plug for the strawberry itself – it contains anti-cancer ellagic acid in the seeds(best when blended to release all the goodness inside those tiny seeds)

Raspberry Leaves rasp leaf

ü  Naturally high in magnesium, potassium and B Vitamins. Contains Vitamins C and E and also the minerals calcium, iron, potassium, phosphorous and copper

ü  Helps with nausea, leg cramps and improves sleep (great for during pregnancy)

ü  Strengthens the uterus and pelvic floor muscles

ü  An astringent, stimulant, cancer-fighter, parasite killer, helps to get rid of diarrhea

ü  Can be used as a mouthwash (helps with bleeding gums, canker sores)

ü  Makes a wonderful healing tea

ü  Tones and cleanses your tissues and organs

ü  Purifies and strengthens your blood

ü  Contains flavonoids have been shown which shown to reduce cholesterol and improve blood circulation

ü  Here’s a plug for the raspberry itself – it contains anti-cancer ellagic acid in the seeds(best when blended to release all the goodness inside those tiny seeds). Ellagic acid tells cancerous cells to self-destruct so tumors can’t grow….fantastic!!!

 

WOW, this is one SPECTACULAR smoothie!  I could keep going with the super fantastic wild benefits but I think you get the idea that adding these leaves into your diet will provide you with MAXIMUM GOODNESS!

¼ – ½ cup strawberry/raspberry leaves

¼ cup strawberries

¼ cup raspberries

1 medjool date (or more depending on sweetness or a couple drops of stevia)

1 tsp goji berries (optional)

1-2 stalks celery

¼ cup spinach

1 tsp chia seeds

1 cup coconut water or water

1 cup ice

1 tbsp Truly Natural Vitamin C Powder (optional)

1 tsp cinnamon (optional)

 

Put everything in your blender or Vitamix and blend away.

Enjoy with a smile. Eat Wild ..be wild!

Tanya

vitamixThe Best Purchase I have ever made for my kitchen! This blender will knock your socks off. I know it’s a bit pricey but it is worth every penny.  We use ours 2-3 times per day – way more than my oven!

Pick up your Vitamix today and enter code 06-005828 to receive free shipping!

 

Need the best goji berries, organic cinnamon or super foods such as Truly Natural Vitamin C powder by HealthForce Nutrition, check out Upayanaturals  

Want more wildness?

Wild Green Smoothie 1 and 2 with purslane

Smoothie Money Saving Tip – Freezing Spinach

Chlorella vs Spirulina

 Wild and Crazy Morning Energizer Smoothie

Wild at Heart

Sources and More information:

Free Food and Medicine by Markus Rothkranz

http://oftheharvest.wordpress.com/2013/02/18/healing-properties-of-strawberry-leaf/

http://wellnessmama.com/5107/herb-profileraspberry-leaf/

http://www.jcrows.com/remarkableraspberry.html

http://www.examiner.com/article/wild-raspberry-leaf-tea-is-a-powerful-antioxidant-a-woods-near-you

 

 

Jul 072014
 

Stronger Back, Improved Balance and Increased Quality of Life…just from Pilates 

I have been teaching Pilates since 1997.  When I first starting teaching I have to be honest…it was hard to slow down and be more mindful and present with my movements, but I would NEVER stop doing it now as it has transformed my body. I’m leaner, more flexible, have great balance and feel INCREDIBLE.  I want you to feel these benefits too.

image003Pilates continues to gain popularity and has proven benefits according to the Idea’s  June 2014 article “Proven Benefits of Pilates.” I shall share with you a few points and then come and see for yourself by taking Pilates classes offered at Move Your Body Studio.

Increases Flexibility – Practicing Mat Pilates increases lower back, upper body and hamstring flexibility

Better Dynamic Balance – With just 5 weeks of Pilates, adults had better balance and fewer falls

Muscle Endurance – Increased muscle endurance in both the abdominals and low-back endurance just after 8 weeks of classes 3 times per week

More Life Satisfaction – Improvements in physical self-concept, psychological well-being, mood, and sleep improved in just 12 weeks.

Do these work-outs at home….remember though consistency is the Key to Your Healthy Life…so if you are looking for motivation, then make classes a part of your week. Classes are:

Monday’s 7:15-8pm Core Commotion – Pilates based

Engage in real life functional movement patterns such as twisting, bending, pushing, & pulling executed in a FUN and creative way using Pilates techniques. Core training, balance and flexibility are all included to create a total well rounded program. Your CORE is craving some Commotion!!

Wednesday’s at 9am – Core Conditioning

Saturday’s at 9am – Restorative Pilates with Meditation

Bad Posture leads to Thoracic Kyphosis – symptoms & remedies

Wild at Heart

 

Source:

http://www.ideafit.com/fitness-library/proven-benefits-of-pilates

Jul 032014
 

Take it Outside! Need a change of scenery?  The outdoors is a wonderful playground! Add some of these great outdoor exercises the next time you need to get your heart rate up!!

1. Pick up a piece of firewood and find an incline and run!

2. Get your TRX, a tree branch, engage your core and pull using your back muscles. Kids can add extra joy.

3. Find a rock or ledge and jump or step up to increase your heart rate

4. Get a weighted ball, a group of friends and toss it around! Add squats or lunges to increase the intensity.

5. Push ups can be done ANYWHERE with ANYBODY! Engage your core and your pecs- change the speed, knees or toes, feet up on a rock..let your imagine run free!!  Skipping! An amazing exercise that can be done almost anywhere!

6. Get low by bending knees and flip tire 10 to 100 times. Focus on core strength and the power of your legs! TIP: Don’t lift with your back.

log runTRX back rowstep upsball tosspushupsskippingtire

CONSISTENCY is the key to your success……enjoy your great workout. For more ideas, join the Classes at Move Your Body Studio to keep you fit, active and living the healthiest life that you will. Check out www.moveyourbody.ca for class schedules.

Whether an outside or inside workout, see why you need to get your heart rate up to not only burn fat, but get younger and healthier!- check out this article Get outta bed – Saturday classes and HGH

Loving Life,

Tanya