Nov 242016
 

healthy-mumShould 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.

Making a quick Meal Plan can save you time, money and energy. Make it a habit to take 10 minutes on Sunday to write one out. It doesn’t have to be fancy.

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.

People love when you share the gift of health so either bring some of your own treats or make as a hostess gift…..

Chocolate Almond and Sesame Bliss Balls

Maca Cacao Balls

No Bake Cocoa Candy Cane Balls

Raw Raspberry Cream Filled Chocolate Treats

Raw Chocolate Rum Balls

Do what’s realistic and what you love

Not into writing Christmas cards…give someone a call – everyone loves this personal touch

Don’t want to bake…don’t or pick something simple. Or try all the tasty raw treat suggested.

What can you do before the holidays?

-Freeze food so that in a pinch you have a great meal, snack or smoothie you can pull out. – like your greens, Quinoa meatballs, Sausage Shepherd’s Pie, or a Smoothie pack. Don’t forget about soups and stews.

-Plan out who you would like to write Christmas cards too. What gifts to you need to buy for people, and what gifts can you wrap now.

What to do on a daily basis….

Sleep – no sleepy…no nicey…we all need sleep and if you aren’t getting enough you are going to be crabby…so get some shut eye.
Move Your Body – I know the craziness of the holidays makes this one a toughie…but no excuses…plan it into your life right now and treat it like the most important “do not miss” event!

Check out these great exercise routines….

Keep in mind to….

shorten your routine and increase the intensity.

Find a friend to walk with

Stretch and breath

 

jim-rohnBuild your IMMUNITY

Sugar and junk food will destroy your immunity…throw into the mix a lack of sleep, a lack of movement and an added dose of stress and BAM…you are down for the count.

Get your daily dose of Vegetables & Fruits with this simple shift, pump up your Vitamin D intake, add enjoy a nutritious smoothie like this Green Vanilla Maca Madness, get some fresh air and some shut eye.

 

As Dr. Susan Wilder suggests, avoid “The Three O’s”

over-idealizing

over-scheduling

over-indulging

Trying to keep up with the Joneses, neglecting sleep and chill time, and overdoing everything are a prescription for unhealthy holidays.  Make and take time for yourself to chill, do right by your body and engage in active experiences with people you care about.

Need motivation…check out

Move Your Body Nutritional Tips for the Holidays

 

Or treat yourself to some of the fabulous services offered by me.

 

sitting Tanya 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 that you can sign up for, 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

 

Source for the 3 O’s and inspiration:

http://www.vitaerobics.com/healthy-holiday-survival-guide-by-dr-susan-wilder/

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 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

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 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 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 »