Dec 282015
 

pants coming offPeel off your extra layers and drop a pant size…..Fat is extra energy stored on your body. Sure we all need some fat, but too much weighs you down & makes you sick.

Here are 5 Quick Tips that I use to drop it fast.

 

  1. I drink 8 cups of water daily to help flush out my fat. Water improves my natural calorie-burning metabolism. I squeeze a lemon into it too, to further flush out toxins.
  2. If you can’t see the junk, you won’t eat the junk. Out of sight is out of mind. ‘nuff said.
  3. I’m increasing my greens and fibre which further helps to free the fat from my body. It cuts my cravings and keeps me full longer. When my cells are fed with nutrient dense choices, cravings truly disappear…no willpower needed. Each and every day I flood my body with 30 – 40 vine-ripened, non-gmo, fruits and vegetables that help me naturally shed weight. You can pick yours up here
  4. Earn & control my carbs. To drop fat, carbs need to be eaten 1-2 hours after my workouts. No if, ands or buts. My complex carbs can be enjoyed anytime (greens, vegetables), but sweet fruits, breads, rice, oats, etc. are earned.
  5. Move my Body. Balanced workouts have been added to my schedule to reduce my body fat. Weights & intervals are key plus adding extra walking & relaxation to reduce cortisol levels to reach my goal.

Continue reading »

Dec 212015
 

When the Craving for Chocolate Hits…Enjoy these Fabulous Treats

Yes, chocolate is GOOD for YOU, so go for the DARK, raw or cold-pressed kind and thoroughly enjoy these tasty treats

 

 

When I need my chocolate fix, here are some of my go to’s:

 

  1. Raw Chocolate Macaroons
  2. Chewy Chocolate Balls
  3. Freezer Fudge
  4. Raw Chocolate-Chia Energy Bars
  5. Energy Bites
  6. You won’t believe this Chocolate Cake
  7. Raw Chocolate Pudding    

For even more Raw Chocolate treat recipes and smoothies, email for your free e-copy of Chocolate – The Number ONE Longevity Food -your key to living Longer. Everything you wanted to know about chocolate right at your finger tips! Continue reading »

Dec 102015
 

Ok, you may think I’m nibbling on tofu (never..sorry) or avoiding all the Christmas treats, but that is not the case. Or that every treat is a green smoothie or my raw treats (well, yes, I do crave and love these and you can pick some up at The Green Owl in Bobcaygeon!!) BUT…

20151208_183930_resized_1I’ve been busy making homemade gingerbread and having a wonderful time with my family decorating it and eating it too!!! Pictured here are Ian’s creations.

I have a passion for baking, for creating tasty delights and savoring them. Where once upon a time I did overindulge with shame, guilt and self-hatred and then spend hours exercising to wear them off…I’ve moved past that…because that’s just EXHAUSTING!!!

I’ve let go of all the guilt around food (that’s been a process) and I eat my food in the present moment with joy, love and awareness (most of the time!)

I have to be honest and tell you that I LOVE my raw treats & green smoothies– they make me feel good, they fill me up but I also like to dig into the homemade ginger cookies too!!  I don’t label my food “good” or “bad” because it’s just food – It’s just a CHOICE that I am making in that moment.

Think about what your ideas around food are? They can be…..Fuel, reward, punishment, escape, shame, freedom, social etc.   

But food is just information…it’s a choice about what you decide to put into your mouth. You are deciding what’s important to you in that moment. Choices express what is important to you and choices have consequences.

Ask yourself, what matters to you right now during these holidays? Is it…

  • Feeling good?
  • Connecting with loved ones?
  • Truly nourishing your body?
  • Feeding your soul?
  • Celebrating family traditions?

No judgement because YOU get to decide your priorities. You get to decide what feels good to YOU.

I’m not here to tell you what to eat, drink, think or feel. I just want to help you to be in the moment, to know your why’s, to be conscious, aware and celebrate with intention.

Many of my clients used to just eat whatever was brought into their office, their home or the “potluck” without really even thinking about it. Now, they CHOOSE. They choose the homemade treats, the ones made with love. They CHOOSE to balance out their days by starting with a green smoothie, taking a salad to a potluck, adding extra greens throughout their day and moving their bodies. They CHOOSE what makes them feel great without guilt & shame. They CHOOSE to actually taste the delicious first bite, to mindfully savour their choices. They CHOOSE to move because it feels them with joy.

You can enjoy all food, connect with others and still be healthy and fit during the holidays.

Easy for you, you might be thinking, you’re a fitness gal…but I wasn’t always healthy..I’ve had to educate myself and go through a lot to get to where I am today..I’ve got kids that keep me busy like a lot of you, I’ve been in pain and have wanted to pull the covers over my head instead of working out. I’ve wanted to eat and stuff down my pain…see we are not so different you and me!

But here is what I have done to help me and maybe it will help you too.

I let go of the word “diet”. I never diet. I don’t restrict (because that causes bingeing), I don’t shame myself or feel guilty about what I eat because that too is a horrible cycle to be in, I don’t poke my belly or thighs and say insulting things about myself anymore, I don’t avoid social situations with food present as I once did because I couldn’t control my food intake.  I don’t punish myself by working “off” calories. I stay conscious of what is happening in my mind so that it doesn’t take me out of the present moment. I got “picky” about what I put in my mouth and owned the consequences of my actions.

I hope these suggestions help you over the holiday and the years to come.

Merry Christmas, Happy Holidays, Healthy Hugs, Tanya

 

Want help sorting all this out?

This is simple stuff. But it’s not necessarily easy to put into practice, especially with the consistency needed to see RESULTS.

Enjoy a 20 minutes complimentary coaching session with me via skype, in person or over the phone. Schedule your private coaching session by contacting Tanya at tanya@moveyourbody.ca or 705-887-4605.

 

2011 ChristmasTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She has coached and trained many clients over the decades. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. 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.  REGISTRATION NOW OPEN for Busy Mama Detox…starts January 3rd, 2016

 

Dec 072015
 

Since the late 80’s a lot has CHANGED. Gone are the thongs and legwarmers, the “No Pain, No Gain” philosophy and the endless hours of cardio without muscle activation!!!

Life moves and new information is always coming our way and if you’ve ever come to any of my classes, private nutritional coaching or personal training sessions etc. you’d know that they also CHANGE.

I started out teaching basic aerobics in my late teens (80’s) – attired with my unitard aerobics outfits!! Moving was fun and I really didn’t understand muscles, bones, fascia tissue and all the other realms of health (emotional, spiritual, nutrition etc.). After graduating from the University of Western Ontario with a BA, I went to George Brown College for their Fitness and Lifestyle Management Program. I fell in love with the human body. We took hours and hours of nutrition, physiology, movement and much more and I soaked it all up. I furthered my love of the human body by attaining an ACE Certified Personal Trainers Certificate, Pilates Instructors Certificate & Precision Nutrition Level 1 Nutrition Coaching Certificate (plus more). I’m also an avid reader of anything health related. This allows me the opportunity to give my clients and class participants the BEST when they see me.

For years I have been interested in the Fascia tissue and developed Core Conditioning (Tuesday mornings at 9am) and have infused it into many of my other Pilates/Stretching classes, because I feel it is the underlying reason why we have so much pain in our bodies.

Unfortunately, due to poor posture, poor breathing and movement habits we have shifted our connective tissue to accommodate these habits and NOW it is appearing as pain. Unfortunately, again, we cover up pain with medication instead of taking the time to figure out the root cause and make the appropriate changes.

If you want your body to STOP collapsing forward (you know what I’m talking about, head leaning forward, shoulders rounded, back arching forward etc.) and remove pain from your body, YOU CAN. It may take some time, as it took time to get that way, but it CAN BE DONE or at the very least minimized.

Here are some amazing Fascia facts:

Fascia is a dense material that surrounds our tissues and muscles in a secondary nervous system that links all our organs and muscles in the seamless web. Think of it like a body suit under your skin.

The fascia is where we store all of our traumas whether physical, mental or spiritual. These traumas all create thickened, dense fascia which impede the full functioning and causes aches and pains we mistakenly believe are a normal part of aging.

Think of your fascia as a dry sponge (in areas of pain). When you put water on a dry sponge, is rolls off. If your fascia is thick and dry you CANNOT hydrate properly until you work the area to allow it to soak in water (think of how you soften a sponge). By using various methods you CAN alleviate the pain and properly hydrate your body.

Think of your fascia as a magnet. Ever try to pull apart two magnets stuck together? You need to twist and turn them in equal and opposite directions to release the bonds. Once there is enough space created, they are no longer attracted to each other. Your tissue needs space in order to free the frozen, dense fascia.

If your fascia is dense and tight and in need of shredding (that may sound painful, but it isn’t because you don’t have nerve endings in these structures), it can cause chronic pain. The pain is experienced not in the area of the dense fascia but in the muscle group that opposes it. Yes, your muscles can become fatigued in stretching and contracting them simultaneously, but the fatigue and pain won’t be intolerable if you go slowly and pay attention to your body signals.

The energetic impact of physical injuries & emotional trauma are usually stored in this connective tissue but what is stored can be released.

Christiane Northrup MD has come to believe that most of the muscle and joint restrictions we associate with aging are nothing more than dense fascia that needs stretching.

What can YOU DO?

You can go it alone and look up the links o r try the exercises below that I have attached for you to start working your fascia.

  1. The cat and dog stretch, tense your arms and back at the top to deepen the stretch
  2. Pull your knees into your chest and then your head towards your knees and apply resistance to stretch your fascia.
  3. Pull the skin down on your neck while you look up to the ceiling (pull skin on left and look right and vice versa)

If you mind fully tense/contract your muscles and then stretch, you will soon find that you can move in new and freer patterns. Check out  Bob Cooley who created Resistance Flexibility or come to any one of my Core, Pilates, Stretching Classes to apply his techniques plus rolling and more to release tension in your body.

Monday’s 7:15pm, Tuesday’s at 9am, Saturday’s at 8:45am.

I have some much more to share with you but that’s it for now.

Happy fascia releasing,

Tanya

PS. You may find yourself releasing physical and emotional toxins from deep within your tissues, fascia and cells. Because toxins of all types leave the body the same way they went in, you’re likely to feel a little more achy, tired or irritable than usual so be prepared. Change can be difficult. If it were easy to live joyfully and agelessly everyone would be doing it. And sometimes it’s difficult to change because often we get more support from our friends or family for being stuck rather than for doing what it takes to truly flourish. Notice whether this is true for you or if you are the sabotager. Want more detoxing tips…BUSY MAMA DETOX starts January 3rd, 2016. Early Bird Special ends December 11, 2015…register NOW and save $20.

rolling out TFLTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She has coached and trained many clients over the 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. She holds an ACE Certified Personal Trainers Certificate, Pilates Instructors Certificate & Precision Nutrition Level 1 Nutrition Coaching Certificate (plus more). 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

 

Sources:

Goddesses Never Age by Christiane Northrup, MD

Bob Cooley https://www.youtube.com/watch?v=WY1fnPLCb3Q

http://www.fluidisometrics.com/block-therapy-melts-frozen-fascia/

James Waslaski – http://www.orthomassage.net/

Tamara Risdale 905-431-0098– local to Kawartha Lakes does Fascia Release as shown by James Waslaski

http://www.fluidisometrics.com/block-therapy-melts-frozen-fascia/

Dec 032015
 

POSTPONED – Due to illness this event will be postponed until further notice..

 

Join me, Friday, December 4th from 12-1pm at the Green Owl in Bobcaygeon.

 

What does this MAGIC PILL Taste Like?

What if I told you that you could LOSE 5 pounds instead of gain them over the next 6 weeks?

What if I told you that while everyone else is busting their zippers, you’ll be slipping into your skinny jeans or your black slinky dress?

The MAGIC PILL is a Green Smoothie…it’s not gross but it can sure look like it. Many of my clients are scared to try it, but once they do….they are HOOKED.

Less likely to binge and reach for a second serving during the many holiday social gatherings

Gain Energy and Lose Fat

Improve Digestion & Elimination

It’s been proven that when you start your day off with a healthy meal, you’re more likely to eat well throughout the rest of the day. You are feeding your CELLS and your CRAVINGS disappear…I know….hard to believe but it’s really true. FIND out for yourself.

If there was a MAGIC PILL to POP, this would be IT.

Don’t wait until the New Year…do a little something every day and you won’t have to add losing weight (again) to your New Year’s resolution list!!

 

 

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She has coached and trained many clients whether in group settings, Personal Training or Nutritional Coaching Sessions. She is the creator of the Busy Mama Detox which is a 12 week on-line group 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.

 

Dec 012015
 

5 of my Favourite Treats to make at Christmas

Move over butter, white flour and white sugar…..these still sweet and deliciously satisfying

treats have a place on your counter this Christmas.

image001Last year at Move Your Body Studio, I offered

up these tasty treats after classes and they were gobbled up with requests for seconds!

You can bet that I will be making them again and pleasing my participants!

I also love putting them in pretty jars and handing them out as gifts.

Not only are these goodies super yummy but they freeze really well so you can

make a lot at once and then have some time to chill during the holidays.

Enjoy as you put some bliss in your balls this Christmas

and make treats that are on your “nice” not “naughty” list.

I’d love to hear what treats you are making during the holidays.

Chocolate Almond and Sesame Bliss Balls   

No Bake Cocoa Candy Cane Balls

Raw Raspberry Cream Filled Chocolate Treats

Toffee Cinnamon Oatmeal Cookie Bars

Raw Chocolate Rum Balls

plank drinking smoothieTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She has coached and trained many clients over the 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