Mar 242017
 

Fat Loss Tip #11 – From Your Fat Loss Expert – Compound Exercises Are More Effective At Burning Fat VS Isolation Exercises

 Compound exercises are those that require more than one major muscle group to complete the exercise.

 

Whereas isolation exercises are those that isolate a joint. Continue reading »

Mar 192017
 

Why Your Waist Circumference Matters 100x More Than What You Weigh

It can be too easy to think (or worry) about your weight.

 

But you know what?  There is something else that may be more important when it comes to real health.  That is your waist circumference.

 

Ahh, just a minute!  It’s not just about the “pinchable” fat under the skin (you know, that “muffin top”), it’s about the internal fat around your abdominal organs that can be the real issue.

 

That internal fat (AKA “visceral fat”) is known to release a bunch of hormones and inflammatory compounds that can mess with your blood sugar, blood fats (i.e triglycerides), and blood pressure.

 

In today’s post I’ll describe how to measure your waist circumference and then give you a bunch of actionable tips to help you reduce it.  And (of course) there’s a super-nutritious recipe at the end. Continue reading »

Jan 202017
 

bw aerobicWhether you want a high energy workout or you are super scared to start – Move Your Body Studio has classes for you starting February 9th, 2017

Your spring vacation will be here before you know it and I know you want to feel toned and strong for your bathing suits, shorts and tanks!!! Or maybe you are going skiing and you want to be able to ski all day without fatigue or injury. Not only that, but you want the energy and stamina to enjoy your holiday!

Jump start yourself and come to these classes and events below. Your body, mind and spirit will thank you.

Humming and haa’ing about whether you should start moving that gorgeous body of yours?? You won’t be after you read this…..

Continue reading »

Dec 012016
 

During the holidays, it’s tempting to throw your workouts to the side (and the healthy eating too) with the promise to start again in the New Year.Move your body class shots (11)

You may be travelling more, attending more food-oriented gatherings, drinking more and frantically shopping so it can make it tough to keep up with your physical activity.

It’s an incredibly busy time of year so it’s easy to make the excuses to put off exercising. Instead of stopping all together, shift into maintenance mode.

You have worked so hard to gain the positive benefits such as more energy, better sleeps, weight loss or maintenance, and overall better health that it’s a shame to throw that to the side (exercise also keeps us better on track for healthy eating!!), instead use these tips as exercise is a valuable tool to get you through the challenges of the holiday season.

 

Holiday Weight Gain

The holidays are high risk time for packing on the pounds. A nibble here and a sip there can really add up over the upcoming weeks.

Exercise burns calories and maintains your muscle mass so schedule in your workouts for the month of December now. It’s also a great way to carve out some time for yourself.

Plus when you work out you make better choices when it comes to eating.

With parking lots full, choose a spot far away from the store and take the opportunity to get some extra steps into your day with some fresh air!

What you schedule you will do. As someone once said, “Show me your day timer and it will tell all.”

 

Holiday Stress

So much to do. Feeling OVERWHEMLED.

Exercise promotes the release of hormones that improve mood and reduce feelings of anxiety.

Schedule some yoga, Pilates, stretching, rolling, meditation and breathing into your December.

When you feel the panic and overwhelm brewing, connect with your breath and practice present moment awareness. We only have this moment!!

 

Depression

The shorter days make you want to cover up with a blanket by the fire or in front of the TV with some simple carb munchies! The shorter colder days can also lead to varying degrees of seasonal depression.

Exercise can reduce symptoms of depression and elevate mood. Adding a daylight walk allows you to soak in some Vitamin D and boost your happiness levels. It’s also a great way to clear your head and relieve stress.

 

Structure

The holidays can throw off your routine. Typically that means our food quality decreases, intake increases, exercise dwindles and then you are not sleeping properly, your energy levels start to decline and your waistbands get tight!

Exercise is the catalyst to keep you on schedule. You will eat better, sleep better, have more energy and be centered each day.

Be proactive and schedule your activities into your month now. Here are some amazing classes for you to choose from.

Excuses are excuses. You will do what is important to you.

sittingTanya 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 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

Oct 112015
 

Lying Down Meditation & Mindfulness

 

As you’re lying down on your mat feel the sensation of being held up, carried, and supported by whatever surface you are laying on.

Surrender completely to the embrace of gravity, and let go into the mat and let it do the work. Sometimes it can feel like you’re floating, and that can be very pleasant and increase your motivation for taking up residence in your body and in the present moment.

Join me for meditation & mindfulness during Core Conditioning Tuesday’s at 9am, Realign restore Meditate Thursday’s at 9:30am & Saturdays at 8:45am Continue reading »

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 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

Mar 292015
 

Vanishing Muffin Top Workout

Ab work is the number one request I get in my classes. But remember, there is no such thing as spot reduction, so if you want the washboard abs your diet needs to reflect this desire and you also need to add cardio and weights to your routine. I’ve had washboard abs for months at a time throughout the years but not consistently…I’m being honest. Sure, I have incredibly toned abs & I’m strong but as soon as I let up on the eating and letting life take over, they disappear underneath some fat. I don’t have any genetic predisposition to a 6-pack so it’s related to my desire, my eating and exercise habits that I choose at that time.

Here is a part of the Vanishing Muffin Top Workout from Get the Skinny on Skinny Jeans to reduce the size of your muffin top. If you DO the exercises and change your diet accordingly, you can make a difference.

Remember these tips to help you reach your goal: Continue reading »

Mar 012015
 

Saggy Butt to Perky Butt Moves

Saggy Butt to Perky Butt with these butt lifting and strengthening moves.

Remember, there is no such thing as spot reducing but you can target areas to tighten them up.

Here is a sample workout from Get the Skinny On Skinny Jeans – Saggy Butt Begone Workout

Do 15-30 reps 3x/week and for an extra bonus, add in at least 30 minutes of cardio- and in no time you will have a perky butt.  Follow Tanya’s trainer tips! Looking for more, check out the BUSY MAMA DETOX to get rid of even more fat cells!

 

 Trainer’s Tips for Glute Exercises!

  • Apply equal pressure when squeezing the ball with both legs
  • Focus on squeezing the ball from the inner thigh not at your knees
  • Pull your heels toward you without moving them. This fires up the hamstrings! FEEL IT??
  • Press your arms into the floor for extra triceps and back work
  • Wrap your tailbone between your legs
  • Lengthen your chin into your chest
  • Focus on your glutes and feel them working

 

Glute Lift and Glute Lift with Ball between knees

glute lift with ball

Continue reading »

Feb 012015
 

Slim and Trim Tip – Scales

Do you weigh yourself daily, hourly, weekly, monthly, never? Does the number on the scale influence your mood?  I have seen clients get very upset when they have gained two pounds or through the roof excited when they have lost 5lbs.

Personally, I don’t have a problem with you checking your weight every few months but you must know that it doesn’t always give you a clear picture of what’s really happening.

A scale doesn’t measure the weight of your memories or your daily stress, the smiles you display and the lives that you touch, the hours that you sleep, the level of your hormones, the brightness of your future…it just measures your physical mass when you step upon the scale. And for all these reasons and many more, we don’t need a scale ……- Tanya Willis

If you do step on a scale, have a look at these factors presented by Richard Talens of www.greatist.com that can affect the variations in your weight… Continue reading »