Mar 022017
 

Muscle Mania

Thursday’s 8:15am – March Classes

March 2nd

March 9th

No Classes March 16 and 23rd due to March Break

March 30th

Full steam ahead for April , May, June….

Without weight training your muscles will atrophy and lose mass?

Who cares, you may be thinking? 

Continue reading »

Nov 232015
 

Join me, this Friday, November 27th from 12-3pm at the Green Owl in Bobcaygeon.

Taste some raw organic homemade treats

Have a cup of bulletproof coffee

Chat with Benjamin & Tanya

Check out all the fantastic items to fulfil your healthy wishes

Here is a sample of some of the raw treats to tantalize your tastebuds

 Cosmic Fudge

Hemp seeds, cocoa powder, coconut oil, lucuma, tocotrienols, cacao nibs, mesquite meal, local maple syrup, blue-green algae / spirulina, vanilla, Truly Natural Acerola Cherry Vitamin C powder, chaga mushroom powder, mucuna pruiens, ho shou wu,  collagen, sea salt

Coconut Macaroons

Coconut, local maple syrup, coconut flour, cacao nibs, vanilla powder, sea salt. Chocolate coating: coconut milk, ghee, vegan chocolate chips.

Chocolate Haystacks

Coconut, cacao powder, local maple syrup, coconut oil, vanilla, sea salt

Rawspberry Filled Chocolate Cups

Coconut Filled Chocolate Cups

Free samples & available for purchase

 

tanya1Handmade by Tanya Morrison from www.moveyourbody.ca in Bobcaygeon

Tanya leads a variety of classes at Move Your Body Studio that energize and motivate all of her students and keeps them on track with their fitness & health goals. Tanya has many certifications and 25 plus years of fitness/health experience that she is able to pass on to each and every one of her students, personal training clients and lifestyle/nutrition clients.

Dec 182014
 

8 reasons to you drop fat at Move Your Body Studio

Where does the time go in a day?  It can be so easy to skip a workout because we think we have to commit a lot of time to doing it.  Times have changed…you don’t need to spend countless hours busting your butt and sweating buckets to see results like weight loss, muscle growth and improved overall health and well-being….you just need to be smart about how you spend your workout time.

….short intervals of extremely high-intensity exercise…don’t let that scare you.  Start at your own pace and build the intensity…you will be surprised at how quickly with will happen Continue reading »

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 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

Sep 212014
 

2016-05-09 17 50 05_resized30 Day Bye Bye Flab Challenge

People LOVE to work their ABS. It’s the number one request I get in class. I’ve got soooooo many effective ways you can drop the fat off your waistline and I’ll share some with you today and some later.

The thing is though, you have to do something to get them!

Yup!

That’s the secret. And your lifestyle – how you move, what you put in your mouth…and your thoughts, are all part of the solution.

Join this AB challenge that you can do at home. Not doing it, then come to Move Your Body Studio..check out these amazing classes for every body part and every level.

Continue reading »

Sep 012014
 

It’s time for the grocery cart challenge….

grocery cart with running shoes

Step one – Notice what you are choosing to put in your grocery cart.

Maybe you aren’t ready to let go of some of your processed food items, if so, ask yourself WHY?

Take pictures or at least notice the variety of colours in your cart.

Read labels of everything that goes in your cart…it may not end up in there!

Step two – Limit your cart to 5 or less processed food items

Get picky about what you choose to feed your cells and the cells of your family.

Step three – Where do you buy your food from?

ü  Do you support your local farmers who are raising grass fed beef, bison, chickens etc.?

ü  Do you buy your eggs from a local farmer?

ü  Do you support your famer’s market?

ü  Do you visit your local health food store?

ü  Do you grow your own food in a garden?

ü  Do you sprout?

Step four – Notice any justifications or excuses for the items that you are choosing to put into your cart, which will then go in your mouth..

Is there a healthier choice?

Can I make this from scratch?

Why am I buying it?

Processed foods are too attractive and easy to buy.  If you really want a cake, cookies or other “fatty snack”, make it.  Add love into the process and use real ingredients.

 

Here is my grocery cart for April 22, 2014.

It wasn’t a big shop today, but 2 loaves of rye bread found their way into my cart.  I must say it is sometimes super hard to not be drawn in by the sales and the recent Easter Candy.

grocery cart

  • The berries and pears will be used for morning fruit or smoothies
  • Bananas will be used with the plain organic yogurt I already have at home with maple syrup (after school snack for my kids.)
  • Oranges will be juiced or eaten whole or used as part of a salad dressing or marinade
  • Green peppers for an omelet later this week and raw veg at some meal
  • Broccoli as a side with wild organic salmon and millet tonight for dinner and as a side at another meal.  I will juice the stems.
  • Squashes because they were on sale and I will either make a butternut soup or have them as a meal
  • Cherry Tomatoes for the Millet Salad I am making for my lunches mixed with lettuce and other greens that I have at home and a Kale- Quinoa Salad that I made.
  • Ginger for smoothies, marinades, tea

Are you confused, struggling to make the healthy choice for you and your family, needing a change….. check out I don’t want to be different. But I don’t want to be normal  or Shopping Cart Detox Part One

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

New online session starts September 21, 2014 – available to anyone with a computer!!

Busy Mama Fall Program 2014 poster

Jan 142014
 

How to avoid Nighttime eating when you know you are NOT hungry!

I know you aren’t munching on lettuce during your t.v. viewing or when you are sneaking those night time snacks.  Question is, are you even hungry or is it just a mindless habit that is causing weight gain or sabotaging your weight loss efforts?

image001

We all know that we shouldn’t be eating anti-nutrient snacks, so step up and become conscious of what you are doing.  Get honest with yourself about this habit.

Here are a few really quick and easy tips:

  1. Floss and brush your teeth after dinner – who wants to do that again 🙂
  2. Place cut up veggies and place them in front of you- nighttime eating is usually when the consumption of “BAD” food enters our bodies. If you don’t want to drink a smoothie or munch on veggies you probably aren’t hungry. And hey, if you are trying to break this habit gently, eat the goodness of real food and then take the next step of not “noshing” when you are not hungry.
  3. Journal – why are you eating? Emotional, avoidance – this may be painful but very beneficial to uncover your reasons. Get the Skinny on Skinny Jeans e-book is a great resource and may be a great start for you to uncover these issues and get you on the right path to living healthy in your skinny jeans!
  4. Drink water with lemon, tea, chia  etc
  5. Find another activity that won’t allow you to eat mindlessly! How about a few deeps breaths.
  6. If you are hungry, perhaps you are not eating enough during the day. Have an honest look at your daily eating habits – become a “health detective”- and see what changes you could make. Also, check out  True vs. Toxic Hunger – this was “eye-opening” for me!

Mindless nighttime eating is just that – mindless.  It adds extra-unwanted calories into your body resulting in extra padding or FAT!

If you’re not hungry- food won’t fix it.

cover

What suggestions do you have to avoid night time “noshing”, “binge-ing”, “sabotage”???

Here’s to a healthy year!

 

Dec 162013
 

Condition Your Core with THE PLANK

The traditional sit up has its time and place in a workout routine but if you are looking to have true core strength you must move beyond the “Crunch”.

The rectus abdominis is the primary muscle engaged in the classic crunch (runs vertically from the front of the rib cage to the top of the pelvis) but focusing only on this will pull your posture forward without the balancing act of the back muscles and also neglect all the other core muscles (Internal and External Obliques, Transverse muscles and still deeper core muscles not to mention your back muscles)

The goal to conditioning your core and what we work on in class is NOT to isolate one part of the body but to strengthen the CORE as a whole. Your core is connected to your other muscles, limbs and even your mind.

The Plank is one of my all time favorites to teach in class and has many variations but it is imperative to learn the proper technique before moving forward.

1. Start on your elbows or hands and either knees or toes.

2. There are many technique points to cover and are explained in detail in Get the Skinny on Skinny Jeans e-book, available here. But here are a few:

a. When on your elbows your palms should be flat to the floor with your middle finger in line with your elbow. If you make a fist with your hands it makes the plank easier – easier doesn’t mean better.

b. Push your shoulders away from each other but squeeze your elbows together

c. Although you are pressing into the floor, feel the energy in your body lifting to the ceiling.

d. Draw your shoulder blades down on your back, imagine a pin under your belly button to keep your back straight

e. The Crown on your head is pointing straight ahead, the back of your head is glued to the ceiling, and your eyes are looking at your finger tips.

**If you are not feeling intense heat in your body or sweating by now, you are not effectively engaging your muscles

f. Keep your hips aligned in a straight line, not too high or too low.

g. Breath and enjoy the lightness and strength in your body

Figure 1 High Plank

Figure 2 High Plank on elbows

Figure 3 Hips are too high

Figure 4 Hips are too low

Core strength is more than having a six-pack; it’s about having great posture, a strong back, to be able to function without pain. Our CORE teaches us to draw on our internal strength, to be steady and be ready to support ourselves when we are thrown off balance.

CORE strength BENEFITS/testimonials from the participants of my classes:

They feel secure on their feet

The fear of falling has disappeared because their balance has improved

Back pain has been greatly reduced or no longer present

Posture has greatly improved and so has their breathing

Flatter tummies

Stronger pelvic floor muscles

Want more great CORE Conditioning Exercises? Join one of the many great classes at Move Your Body Studio

I look forward to seeing you in class,

Tanya

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