Nov 272014
 

january 1Don’t wait until January 1st to battle the bulge, have fun during the holidays with this check list to keep you living vibrantly, stress free and lean!

Avoid gaining the holiday 5-10lbs

Maintain vibrant health and vitality

Each day pick one tip to keep you on track!

Check out the videos, the workouts and the 30 day Challenges.

Need accountability – ask friends to join you or let me know how you are doing on Move Your Body’s facebook page.

 

Move Your Body Daily Tips

¨  Add weights to your workout!  Go for The Burn!  The more muscle mass you have the more calories you are burning at rest.  Lifting weights is essential.  But you know me, don’t just lift them, ACTIVATE your muscles and feel the burn.

 ¨  Sculpt your Behind

 ¨  Terrific Tricep workout

 ¨  Sexy Hamstrings with RAB

 ¨  Perform lunges for 2 minutes

 ¨  Pump it UP workout – tons of ideas to add to your daily workout!!

 ¨  Planks and Roll-outs – I know you have a minute!!  

 ¨  Run up and down your stairs for 5 minutes

 ¨  Bring your friend to a class at MYBS, mention 100 tips and only pay $5.00 each

 ¨  Take a Deep Belly Breath

Do this anywhere, anytime. Take a deep breath  – a dose of oxygen will make you feel happier and more alert.

 ¨  Do as many pushups as you can! How many did you do? #_____

 ¨  Do 50 squats today

 ¨  Advanced Lower Leg Challenge  

 ¨  This 10 minute workout will leave you toned and tightened!! Do it once every week!   Let me know how you enjoy it!!

 ¨  Join a Pilates/Core Conditioning class at Move Your Body Studio

 Ease your stress, lower your blood pressure, slow your heart rate, and increase your flexibility

 ¨  Circuit!  Add 2 minutes of skipping with weights this week.  Keep your workouts short but INTENSE!

 ¨  Get outside and walk in nature for 20-30 minutes!

 ¨  Sock it to your Core – Your ABS will love you!!

 ¨  Sweat Till You’re Wet and then relax – Join Move Your Body Studio’s Classes on Saturdays starting at 8am

  • Why?
    • Reduced risk of heart attack, better mood, increased energy & lower blood pressure.

¨  Write down your 5 favorite exercises and commit to doing them once a week or every day for 30 seconds

o   ______________________

o   ________________________

o   _______________________

o   __________________________

o   ____________________________

¨  Perform a plank.  How long can you hold it for with correct form? _____seconds.  Add 5 seconds to it every week.  

 ¨  Register for any exercise class that starts in the New Year to keep you on your healthy journey.

¨  Life is about Balance- stand on 1 foot and close your eyes for 10 seconds, switch feet!

 ¨  Play chase with your kids, dogs or spouse!!

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She 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. 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.  You can get your PDF copy here

Nov 242014
 

Raw Chocolate Rum Balls

 

Michelle, a regular participant at my classes, has done a 360 with her lifestyle including regular exercise and healthier eating habits.  Her gift to me last year were these wonderful raw rum balls.  The recipe is from Simply Raw Kitchen by Natasha Kyssa

  •  3 cups dry almonds
  • 3/4 maple syrup
  • 1 cup raw cacao powder
  • 1 tsp vanilla extract
  • 3 tbsp dark rum or triple that 😉
  • 1/4-1/2 cup cacao nibs, coarsely ground

Continue reading »

Nov 202014
 

Healthy Holiday Guide to Avoid the Three O’s

Should I…shouldn’t I…that is the question when presented with a platter of irresistible goodies…

Yes, it’s that time of year again…your will power will be tested and your pants may get a little tighter…but does it have to be that way???

By all means, enjoy the time with your family and friends….be merry and cheerful…but also be healthy.

 

PLAN

Santa makes a list and checks it twice, why shouldn’t you? Seriously, planning is your ticket to success.

Get picky…don’t eat it if you don’t like it.  Instead of saying you don’t like it, or you are watching your waistline…just say you aren’t hungry…no one can argue with that.

Bring your own treats: Continue reading »

Nov 172014
 

Mexican Chicken Soup (from Martha Stewart)

 Years ago one of my girlfriends made this for me and I loved it.  My kids love dipping whole organic nacho chips into the soup and scooping it up!  Enjoy this wonderfully warming soup.

Mexican Chicken soup

4 chicken, bone-in, skin on                         salt and pepper

3 tbsp olive oil                                                  2 cups onions (2)

1 cup celery, chopped                                   2 cups carrots, chopped

4 garlic cloves, chopped                              10 cups chicken broth

1 (28 oz) can chopped tomatoes                1-2 jalapeno peppers, chopped

1 tsp cumin                                                        1 tsp coriander seeds

6 (6”) tortillas

Serve with:

Sliced avocado, sour cream, grated cheddar and broken nacho chips. Serves 6-8 and freezes well.

  1.  Preheat oven 350 degrees. Cook chicken (cover with salt and pepper) for 30 minutes or until done. Let cool. Shred meat off bones and throw away bones and skin (or make a chicken stock).
  2. Heat oil. Add onions, celery, carrots and cook over med heat for 10 minutes,
  3. Add garlic, cook for 30 seconds.
  4. Add chicken stock, whole can of tomatoes, jalapenos, cumin and coriander.
  5. Cut tortillas in ½’ strips and add to soup.
  6. Simmer for 20 minutes, add chicken and season to taste.
  7. Serve hot topped with sliced avocado, cheese, sour cream and broken nacho chips!

 

Inspired Source:

http://www.marthastewart.com/872962/mexican-chicken-tortilla-soup

 

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She 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. 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.  You can get your PDF copy here

Nov 132014
 

garden is open

Are you starting to make every day greener?

 

Enjoy a Crunchy Kale Salad today

crunchy kale saladPlay around with how many of each item you would like in your salad – what are your taste buds craving more of today?

Handful of kale, sliced thinly

1 lemon

Salt and pepper

1 tbsp oil (coconut, flax, olive)

Handful of cabbage, sliced thinly

1 carrot, peeled into ribbons with a vegetable peeler

5 cherry tomatoes, sliced into quarters

Handful or pecans or walnuts

Handful of raisins or cranberries

½ an apple, peeled into ribbons

¼ cup sliced onion

Add any sprouts if you have them on hand

 

Directions:

Place the kale in a bowl and juice ½ – 1 lemon on top of it, add oil and salt and pepper.  Let this sit while slicing the remaining ingredients.  This will soften the kale.

Add all of the remaining ingredients and mix.

 

Some Green links:

2 great salads & quick dressing  

Bok choy, red cabbage and carrot  

Cabbage (coleslaw) salad  

Kale Waldorf Salad  

Spirulina Vs Chlorella – Power up your smoothies with these Super GREENS

Freezing your Greens and Saving Money

What is Matcha Green Tea Powder  

 

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She 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. 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.  You can get your PDF copy here

 

 

Source:

www.tanyamorrison.ca

Nov 102014
 

january 1Don’t wait until January 1st to battle the bulge, have fun during the holidays with this check list to keep you

living vibrantly, stress free and lean!

Avoid gaining the holiday 5-10lbs

Maintain vibrant health and vitality

Each day pick one tip to keep you on track!

Move Your Body Daily Nutrition Tips

Proper nutrition is the foundation of FANTASTIC health!

Make yourself a super smoothie and feel the energy within you! Share with me what your super smoothie has in it!
 
No Meat for one day. Let me know how many meatless meals you had today! Try this great vegetarian chili.
 
Liquids for One meal- Give your digestive system a break and enjoy a day of liquid calories.  Juice (only homemade- no store bought), such as the Sunset Cocktail Smoothies like the Purple Nut or the Willy Wonka , Veggie Broth, herbal teas.  Now, I did not say starve yourself, get your calories in healthy liquid forms. 

GO GREEN!  How many greens can you eat in a day?  Keep track and tally your greens for the day.  Email me at info@moveyourbody.ca and let me know how you are doing
Be mindful when eating your meals
 
Eat a vegetarian meal for lunch Black Bean Sliders

Eat a salad with every meal today

 
Try a new vegetable
 
Try a new fruit
 
Eat only fruit until noon
 
Stop eating 3 hours before bed time
 
Have a piece of dark chocolate today. I love the Purple Jesus Chocolate from Living Libations!  It’s the real raw deal and very tasty.  From Upayanaturals I love the Sacred Heart Chocolate Longevity Bliss and Gold Ormus.
 
Order Vitamineral Greens from Upayanaturals – it will add a great green boost to your day and upgrade the quality of your smoothies!
 
 
Empower yourself and your health!  These DVD’s have been invaluable for my health. It is so much more than raw food.  It is about empowering yourself and your health!  

Became a Nutritarian (termed coined by Dr. Joel Fuhrman) – know the nutrient density of your food choices.  Go after quality!  Go after micronutrients, anti-oxidants and phytochemicals.  Name 3 foods in your diet that are nutrient dense?__________________________________
__________________________________
_________________________________
 
HYDRATE!!!!  Add freshly squeezed lemons to your water to up the antioxidant levels!
 
Add chia seeds to your day and lose weight…and get healthier??
 
Don’t just feed your body, find out what food feed your brain

Taste the Colours
o   Foods with bright, rich colors are more than just nice to look at. They’re also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation.
What colours did you eat today?___________________________
 
Are you truly hungry or just toxic?  This may be the information you need to keep the weight off and your health soaring
 
Learn to make a new meal…… Savoury Coconut Curry with Fall Vegetables
 
 
Go nuts for nuts, try this Avocado Pear Walnut Dressing to top your greens

Eat a handful of raw Almonds:
A handful of almonds provides

o   A Toronto University study found that people can eat this amount daily without gaining any extra weight.
o   A Purdue University study showed that people who ate nuts high in monounsaturated fat felt full an hour and a half longer than those who ate fat-free food (rice cakes, in this instance).

List your top 3 treats to have during the holidays and only stick to those choices!______________________
_____________________
__________________________
 
Try these Fabulous Raw Carrot Crackers loaded with almonds and other raw goodies!
 
 
Ditch the diet products – do a pantry detox and send the diet, low-fat, low this and that into the garbage bin and replace with nutrient dense choices!!
 
Have a glass of water every hour
 
Write down your 5 favourite go-to healthy foods
 
_________________________________
_____________________________
______________________________
_______________________________
_________________________________
 
Read the Secrets to Weight Loss

Enjoy a wonderfully healthy and happy Holiday,

Tanya

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She 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. 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.  You can get your PDF copy here

Nov 062014
 

Cinnamon Ginger Nectar

image001I know this time of year gets super busy so you may feel like you need to multi-task!!  It can be difficult to fit a work out in and eat healthily but your efforts will be rewarded!!  This is a refreshing drink to sip during the holidays.  Put in into a lovely wine glass if you wish and rim the glass with some cinnamon and make it oh-la-la fancy. Continue reading »

Nov 032014
 

Chia Seed “Raw-mazing” Pudding

 

Glen and I lived in NYC from 1998-2001 and it was a great adventure and super fun time of my life!  Over the years since we have left we have taken our kids there many times and there are always new areas to explore.

 

One, is the unbelievable choice of food.  Since we left over a decade ago, I can’t believe the amount of juicing, raw and other healthy places that have popped up on every corner. We were in NYC recently, walking about & checking out what to eat for breakfast when I stumbled upon the Chia Seed Pudding…it was the last one and I scooped it up…delicious!  The next day I hurried back and scooped up another one. Continue reading »