Aug 302015
 

Each foot has 26 bones, 33 muscles, 31 joints and over 100 ligaments. That means that your two feet have over a ¼ of your body’s bones. You have 206 magnificent bones in your body!!!

Did you know that preventing mobility in your ankles or toes can cause premature atrophy in your feet, ankles, calves and shins? (Think: skates, shoes, boots, ski boots etc.) “So”, you might say but did you know that this atrophy can also affect your energy levels????

How often do you work your feet and lower legs barefoot? How often do you run around barefoot?

Simply by adding some pointing, flexing & circling of your ankles, you will get the blood flowing and begin to put a bounce in your step making you feel bouncy, energetic and younger…no kidding!

Do these simple exercises 2-3 times a week. You can incorporate some of them when you are brushing your teeth, combing your hair, doing the dishes or folding laundry. I’ve even done many of these while watching my kid’s hockey game!!!

  1. Tippy toe raises with straight and bent knees, do both feet and then one at a time (use a chair if needed)
  2. Stretch your gastrocnemius and soleus muscles (lower leg muscles)
  3. Side lying & standing leg lifts, click here for some examples
  4. Plies with heel raises

Not sure how to work the muscles in your feet or the rest of your body??

Join one of the great classes or inquire about personal training at Move Your Body Studio. You can email me tanya@moveyourbody.ca for further information. Check out the class schedule at www.moveyourbody.ca

best-skin-ever---chocolateWhen you are finished your workout- pamper and massage your feet with wonderful oils, scrubs and lotions from Living Libations. I use her energy dry brushes every day to get my lymphatic system moving and apply some of her essential oils to my brushes. Then I follow up with either coconut oil or Best Skin Ever –Seabuckthorn to keep my feet hopping all day long.

 

feet photos 015Here is a little toe stretching that I incorporate into my days during the winter when my feet are more likely to be in shoes and boots! It has done wonders at spacing out my toes and opening up my feet.

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

Busy Mama Detox … The fun begins September 6th, 2015….sign up today for $127 and for more details check out www.busymamadetox.com.

 

Sources and more workouts for YOU!!:

http://tanyamorrison.ca/chisel-your-inner-and-outer-thighs/

http://tanyamorrison.ca/saggy-butt-to-perky-butt-moves/

http://tanyamorrison.ca/butts-and-bellies-swimsuit-workout/

Tighten your butt with these SQUATS

https://en.wikipedia.org/wiki/List_of_bones_of_the_human_skeleton

Aug 262015
 

For decades I have had eating issues. Where once I would eat to stuff down my emotions and not really be conscious as to what I was doing, I am now conscious but can still have trouble stopping myself.

In my teens I controlled my intake of food and was bulimic. I open up in my blog post, Cookie Dough in the Dark, which you can read here. I was searching for stability and for more love than I was getting, but I didn’t know that on a conscious level at the time.  Now in my 40’s, I don’t starve myself or toss my cookies, but I do still binge eat and lose myself in food. I really wish I didn’t because I know it’s not healthy, but I have this tugging deep within me. In the past year I have been studying the Chakras more deeply. I thought that to be more evolved in this life I was to work on my higher chakras, but as I’ve learned, it’s the lower chakras that I need to heal, specifically my Root Chakra which when unbalanced can result in eating disorders.

I grew up with very loving parents but for whatever reason I craved more emotional love than they gave me. Your root chakra grounds you to whatever brings you stability in your life. I had enough food, water and shelter but I lacked emotional grounding, safety and security. I know that I was affected horribly by my parent’s divorce. I felt alone, unsafe, unloved and I believe now that this affected many of my behaviours with myself and my friends as I didn’t trust anyone because I thought they would leave me. May sound irrational but that’s how I interpreted what was going on in my life & frankly that’s what matters. I don’t wallow in self-pity but I am conscious enough now to link how I was feeling to my actions. I used food for comfort, albeit, a false comfort. I used it to feel safe, to feel secure because I felt I wasn’t enough for anyone around me. I overate to compensate for what was missing in my life. I ate because I was angry and I didn’t know how else to deal with it. I insulated myself with extra fat to protect myself from those around me.

Sometimes you can explain something rationally but your deeply ingrained habits can take over. I know that my greatest desire is to be healthy and to live a long healthy life, but when I’m triggered by something (and I’m becoming more and more aware of what it is) that can fly out the window and copious amounts of sugar become my friend again.

Sure I can exercise willpower and not have sugar in my house, but it doesn’t work…it’s always somewhere! This is where the deeper work comes in. I really have to get honest about what I am feeling and find out what my triggers are so that I can work on healing myself. I have to work through the pain that I have pushed so deeply down within myself. It’s not easy but I’m doing it slowly and surely.

So, the first chakra is about rooting myself – it’s about feeling safe. So I need to trust in my journey. I need to let go of the fear that I am not enough. I need to know that I am loved by me and that I am a unique human being and that I matter. I need to believe this from me. To help ground myself I practice grounding poses such as knee to chest pose (Pavanamuktasana), head to knee pose (Janu Sirsansana), Lotus flexion (Padmasana), squatting pose (Malasana) and Tree Pose. I also go into nature and notice my connection to the beautiful earth that I live on. And teaching Core Conditioning also helps as I infuse many of the teachings from all of the Chakras into the class (and this benefits us all).

I also realize that the second chakra is constantly seeking pleasure and that I need to keep my ego in check. The lure of habit can overcome me, trap me and cause me to overindulge as I lose my awareness of the present moment and instead try to recreate a past pleasure. Just by being aware of this I can begin to become conscious and know that I can change this pattern (albeit with some patience and work).

When I first started studying the chakras, I did not see any connection to my life and the issues that I had/have. But with more education, more digging, more time, it was like a flower growing in my garden – it began to bloom- and with each stage I began to see more. A flower doesn’t just show up one day. It lays its roots beneath the earth and with enough love (water, air, sun), it begins to flourish, slowly but surely, into a magnificent flower. In this fast paced world we live in, we often want immediate results, we want to be told to eat this or do this exercise and all will be well. But it never works long term. I know it takes time. And as much as I wish the self-sabotage could be nipped in the bud, I am granting myself time to open up and let go as I grow in this world.

During the 12 weeks of the Busy Mama Detox, I know you will discover many wonderful things about yourself that will root and grow. Without force, you will learn what makes you tick and why you are ready to let go & move forward. You will have more energy and better health because you will take the time to listen to yourself and to trust yourself.

I look forward to you becoming part of the Busy Mama Detox adventure starting September 6th. It’s another wonderful step in your journey towards having an abundance of energy, a clear mind, an ageless beauty, a smaller waistline and the best health ever!!!! Click here, to see weekly what you will learn in the Busy Mama Detox.

Join the 12 weeks of support, motivation and guidance for $127. Check out www.busymamadetox.com or email me to register.

 

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

Heathy Hugs,

Tanya

 

 

 

Source:

http://tanyamorrison.ca/cookie-dough-in-the-dark/

http://tanyamorrison.ca/pleasure-abound-with-the-second-chakra/

http://tanyamorrison.ca/what-is-a-chakra-and-how-does-the-first-chakra-apply-to-your-core/

 

 

Aug 232015
 

Uh Oh, I’m close to 40 or Over 40?

Are you feeling old? Tired? Worn Down?

Around the age of 40 two things begin to happen; cell death and atrophy. These are natural processes but they don’t have to happen as fast as they do if you take the time to look after yourself.

Cutting to the chase…you need to exercise, but it’s not what you think.

Each one of us is made up of billions of cells that form EVERYTHING in our bodies. Over the years, these cells are endlessly dividing which takes us through various stages of our lives – thank goodness, we don’t want to stay a toddler forever!! Up until about the age of 40, our cells are dying off but new ones are made, we are in a constant state of cell turnover. Day in and day out without us paying much attention to our cells they are helping us learn new information, move our bodies, heal us, and so much more. THANK YOU CELLS!!!!

But the BIG 4-0 changes everything

Now that you are in your 40’s have you started to notice changes? Perhaps a loss of energy, unexplained weight gain, poor posture, lungs and heart becoming weaker, estrogen levels declining or changes in your body shape? These changes are reflecting the messages that your cells and your DNA have been receiving for years – you just didn’t realize it until now. But starting today you can begin to make the choice to put the brakes on these messages and stall the triggers for cell death.

Your cells are POOPED because they have divided so many times before the big 4-0, that now they start to die off forever, fancy name “cellular senescence”; therefore we may notice aging more quickly…BUT we can do something to slow it down.

Why cells die?

  1. Some scientists believe that oxidation which occurs when free radicals are produced by cellular respiration, cause our cells to lose electrons and therefore die.
  2. Others believe that the same process takes place within the DNA of the mitochondria. They say that mitochondrial function is the true key to unlocking the mystery of aging.
  3. Recently research has found a link between these two theories on Aging, suggesting that our mitochondria actually communicate with our cells telomeres, telling them whether they should shorten, and thus hasten aging; or not shorten, hoping to slow down or stop the aging process.

Slowing Down the Aging Process

  1. Our genetics do play a role here but they are not the leading role
  2. You have more control than you think over your genes due to your environment….
    1. Certain behaviors switch on positive genes and switch off negative genes or vice versa. Therefore the choices you make during your lifetime determine the level of burden on your body.
      1. Choose behaviours that are healthy to positively impact your cells, i.e. reducing your stress, eating properly, avoiding chemicals, getting enough sleep, being aware of your thoughts and other factors can help you to keep young
      2. EXERCISE..but think of low and slow – lengthening your muscles – if you aren’t already incorporating it into your exercise routine which may mostly focus on concentric movements). Any exercise has been shown time and time again that it helps to protect your telomeres by improving mitochondrial function which stop these messages of destruction. When you protect telomeres, you prevent mitochondria lost and therefore stop cell death therefore you lengthen your life span and improve the quality of your life. Sounds great, doesn’t it!!

I often mentioned in my classes that it would be wonderful to see the day to day changes on a cellular level. Unfortunately that is not the case and sometimes it seems that all of a sudden we wake up and we’re feeling the effects of years of not looking after ourselves. When we were younger we think we are invincible and can get away with not treating our bodies with the respect it deserves but unfortunately that is not the case and now it’s showing up if you have not looked after yourself.

I like to educate my class participants about why I do certain workouts…recently I sent this out after Body Slim Down on Monday night: Muscle cells burn more calories …so we increased the time of the “down phase” of the exercises tonight…leaving us with longer, leaner muscles burning more calories at rest. Another great benefit of eccentric exercises is that it specifically and directly communicates with your cells to reduce oxidative stress on a cellular level which combats aging.

What is a Telomere?

Your body is made up of some 10 trillion cells, and according to one theory, you age because your cells age. Therefore, if you can control the aging process in your cells, you should be able to control your aging, and this is where stopping age-related telomere shortening comes in.

Your telomeres shorten every time your cell divides, starting at the moment of conception. Think of your telomeres like the ends of your shoe laces.  You have the ability to keep the ends from shortening by what you put in your mouth, your lifestyle and your exercise!  WOW!!!
The pituitary gland is about the size of a pea and it sits at the base of the brain behind the nose. Even though it is small, this does not take away from its importance to the body. It produces human growth hormone (HGH), which is quintessential for growth when you are an adolescent. Once you are fully grown, HGH is responsible for the proper functioning of organs and tissues.

What are Mitochondria?

Mitochondria are known as the “powerhouse” of your cells. Mitochondria loss after the age of 40 is the beginning of unexplained “weight gain”. It is not age related but rather a sign that your body has not been INACTIVE. Because your cells have died you are left with less mitochondria and therefore less ability to burn fat…which will result in weight gain since we typically don’t change our eating habits to reflect what’s happening inside of us.

In my Saturday classes we specially designate part of the workout to give life to our mitochondria – Repeated intense exercise (think short bursts of exercise such as skipping, jumping, sprinting, lifting heavy weights, etc.) increase the size of a cell’s mitochondria, which is its fat-burning furnace. By adding these exercises into your workout routine you can increase the size of your mitochondria (powerhouses of your cells) by a whopping 35% which means you are making a larger furnace to burn more fat. Check out this workout, “Become a Fat Loss Furnace” or drop by Monday nights & Saturday mornings for a fat burning workout.

Should you decide to be active in your earlier years (or start whenever you can – it’s NEVER too late), by the time you are 70, you will have 90.3% muscle mass remaining per decade as opposed to being a couch potato with 69.7% muscle mass remaining per decade.* 7% of muscle mass is lost every decade if you decide to move slightly compared to a 2% muscle loss every decade if you lengthen, stretch, bend, twist, and Move Your Body. Having more muscle means that you have more ENERGY and that your body shape can stay relatively the same. WAHOO…now isn’t that worth Moving Your Body.

mre-TheKetoBeginning-300x250_01One final note to help you fat burn and be in the best shape possible…I stumbled upon healthfulpursuit.com and loved what holistic nutritionist Leanne Vogel was saying and bought her e-book, The Keto Beginning: Complete Guide +30-day Meal Plan…which has 17 chapters, 147 pages + over 70 high-fat, low-carb, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes. It’s the rocket fuel for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.

It has further expanded my knowledge about nutrition and it is definitely worth the read. You can pick up a copy here…..

I look forward to seeing you in class…

Healthy Hugs,

Tanya

tricep on rollerTanya 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

Early Bird Registration ends August 25th…sign up today and save $30. For more details check out www.busymamadetox.com. The fun begins September 6th, 2015

Sources:

A workout to keep those telomeres in check http://tanyamorrison.ca/get-outta-bed-start-your-weekend-off-on-a-healthy-foot/

What is epigenetics? http://tanyamorrison.ca/the-power-of-epigenetics-to-influence-you/

http://tanyamorrison.ca/are-you-a-jack-russell-or-a-st-bernard-when-it-comes-to-stress/

http://tanyamorrison.ca/new-year-detox-part-two-drinking-stress-shut-eye-and-supplements/

http://tanyamorrison.ca/im-such-a-failure-and-im-not-losing-weight-so-whats-the-point-of-stop-listen-to-yourself/

http://tanyamorrison.ca/become-a-fat-loss-furnace/

Aging Backwards, Miranda Esmonde-White, graph page 35

http://www.biology4kids.com/files/cell_mito.html

Aug 212015
 

I love the lack of routine the summer offers…. for a while…and then I start to crave the routine again. I notice that when I don’t have routine I tend to eat a little more, move a little differently and pack on some additional pounds that affects my energy, my mood and my ability to slide into my pants that I know I’m going to have to be putting on soon!

I don’t believe in being rigid all the time, you have to have time to play and loosen the demands that life puts upon us. But you also have to have a limit. And friends, I don’t know about you, but my limit has been reached. I’ve licked my fair share of ice cream cones this summer and tried too many ooey-gooey looking recipes on Pinterest. I’ve peddled my bike, played in my garden and whooped it up in my classes but not enough to balance out the lack of routine of my summer.

Then, as much as I don’t feel my age, things have changed in my body. I can’t get away with what I did even 5 years ago when I turned 40..(read Uh-oh, Are you 40 or Older blog). I have to be smarter & wiser and pay more attention to my body and health as the years pass by. I have to say that this “sucks” sometimes.

I know what I have to do to feel my “best” and it takes some discipline. I know what I “have” to do but sometimes it’s easier to let it slide…but I don’t like the outcome. And I can’t have it both ways.  I know that it makes it much easier when I am receiving support, guidance and endless motivation. It makes it easier when I know the “why” behind what I am doing as opposed to just being told what to do. When I know the why behind what I am eating and why I am exercising there is a flow to my day as opposed to being rebellious if I am “TOLD” what to do.

rolling out TFLWhen you understand WHY it is important that your movements are FUN as opposed to “exercise”, you understand the connection between the food choices you make. This is known as the theory of hedonic compensation which you will learn about in a Movement Monday (and so much more).

I’m always asked if I’m a “vegetarian”, “raw foodist”, “paleo” etc., because human brains like “categorization” and people want to know which diet is best. But there is no “one size fits all”. During the next 12 weeks, you will find your groove with your diet as I coach you to listen to your body. When you listen you will figure it out. Be willing to test new methods even if they fly in the face of current beliefs or practices. Be willing to change because what worked in your 20’s, 30’s, or 60’s, may not work for you anymore. During the Busy Mama Detox, you will raise your nutrition awareness and changes will result because you are paying attention to what you are popping in your mouth. On Green Tuesdays, you will be more aware of how many greens you are getting in your diet and this alone will shift you to better health, a smaller waistline, more energy, better sleeps and an even temperament ( no crazy blood sugar swings).  Sure, you can do Green Tuesdays on your own, but getting emails weekly takes it to another level…just saying!!

For the past 25 years I have coached nutritionally and physically many clients to feel their best (emotionally, physically and mentally). They’ve learned that long-term habits always trump short term diets. They’ve learned that to keep the weight off they must be patient, they must grow into new habits instead of “willpower-ing” themselves to be strict, and they learn to love the journey and themselves.

I look forward to you becoming part of the Busy Mama Detox adventure starting September 6th. It’s another wonderful step in your journey towards having an abundance of energy, a clear mind, an ageless beauty, a smaller waistline and the best health ever!!!! Click here, to see weekly what you will learn in the Busy Mama Detox.

Early Bird Special until August 24th..save $30. Check out www.busymamadetox.com or email me to register.

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

Aug 022015
 

It was late, almost 9 at night, when Justin Holden pulled the icy pizza box from the refrigerator at the Brookville Supermarket in Washington, D.C.

He stood in front of the open door, scanning the nutrition facts label.

A close relative had recently had a heart attack, and in the back of his mind there was this idea stalking him: If he put too much salt in his body, it would eventually kill him.

For this reason the information in the label wasn’t exactly soothing: 1,110 milligrams of sodium seemed like a lot.

But there was even worse-sounding stuff at the bottom of the label. Continue reading »