The holiday season is upon us, and it's easy to feel overwhelmed by the hustle and bustle.

With travel plans, gift shopping, family gatherings, and the desire to make the most of this special time, it's essential to find balance and protect your well-being. Instead of merely surviving, let's thrive during this magical time of year.

Prefer to listen? Click the image above (9:33)

Step 1. Reflect on the Year.

Take a moment to acknowledge both the celebrations and challenges you've experienced this year. What lessons have you learned, and how can they guide you through end of the year.

Reflecting on your journey sets the stage for prioritizing what truly matters.

Step 2. Prioritize.

Protecting your boundaries starts with valuing YOUR time. Decide what matters most to you during this season. Is it quality time with loved ones, restful sleep, reflection, more giving, or something else entirely?

Whatever it may be, schedule it into your...

Hey there, fitness enthusiasts or not! Have you ever considered the remarkable impact of awareness on your fitness journey? It's time to dive into the world of mindfulness and discover how small changes can make a big difference. Welcome to a blog post that's all about unlocking your potential through simple steps.

The Power of Awareness

Picture this: it's not just about the formal exercise routines; it's about paying attention to what you're already doing (or not doing) while you move (or not move). This concept of awareness creates a habit that has the potential to revolutionize your fitness routine. Let's explore how to kickstart your daily movement habit and achieve those wellness goals.

The Proper Posture Workshop Insights

In our recent Proper Posture Workshop, we delved into the intricate details of postural elements. From the basics like keeping your shoulders down to more specific techniques like tucking your tummy and elongating your chest, we covered a...

I had the pleasure of attending an intense conference in CA, and amidst the bustling schedule, I managed to maintain my wellness habits, including mindful eating and fitness awareness.

Today, I want to share some tips on how you can stay active and embrace fitness even during the busiest days - all it takes are tiny wins!

1. Intentional Posture

   Whether you're standing in line, sitting for a meeting, or carrying heavy bags, be mindful of your posture. Good alignment supports your back and contributes to overall well-being. So, roll your shoulders back, engage your core, and stand tall - you'll be amazed at the positive impact it can have! This is exactly what I will be covering in the upcoming training on Secrets of Postural Aligmment and Injury Prevention on August 25th. Come join me. 

2. Embrace Tiny Steps

   When time is limited, it's easy to feel discouraged and skip a workout altogether. However, remember that even small bursts of mindful activity matter....

Snacks are a common part of our daily lives, whether we're feeling bored, slightly hungry, or simply in need of a little something to chew on. However, when we're on vacation or trying to maintain a healthy lifestyle, finding nutritious snack options can be a challenge. In this blog post, we'll explore some concise and practical choices for healthy snacks on the go, allowing you to enjoy your vacation while still feeling good about your food choices.

Step 1: Assess Your Vacation Style

Consider

1.1. the type of vacation you'll be embarking on—whether it's a road trip, a flight, or a cruise.

1.2. Determine the duration of your vacation and

1.3. the location you'll be visiting. Take note of nearby shops, grocery stores, fresh markets, and hotel options to help guide your snack choices.

Step 2: Scout What You Already Have

2.1. Before heading out, take stock of your pantry and gather items such as nuts, seeds, whole wheat or sweet potato crackers, dried fruit,...

"Use your fear... it can take you to the place where you store your courage." - Amelia Earhart.

This powerful quote shared by my dear friend Angela resonated deeply with me, prompting a reflection on my own journey of conquering fears and finding the courage to create freedom.

In this blog post, I want to share my personal experience with overcoming the fear of public speaking and how it transformed into a source of empowerment. My hope is to inspire you to confront your own fears and recognize the tremendous opportunities that lie beyond them.

The Journey of Conquering Fear

Public speaking is a fear that many of us can relate to, and it has been a significant challenge in my life as well. Twelve years ago, I made a decision to change fear into power. I realized that if I wanted to make a difference, I needed to face this fear head-on. It wasn't an easy path, with moments of self-doubt, negative self-talk, and sweaty hands. But I persevered, pushing through the discomfort...

I want to share an incredible story of transformation. Meet Carolee, a remarkable individual I've had the pleasure of knowing for years.

Two years ago, she joined my coaching program, embarking on a fitness journey together. We dove into group accountability calls, focusing on strength-building and weight loss.

During the program, I invited Carolee to join our seven-day healthy cleanse, which she successfully completed multiple times.

Her weight loss journey was already underway, and she was feeling the growing confidence within herself.

A few months ago, Carolee approached me with a heartfelt request. She wanted to join forces and become a Wellness Ambassador, inspired by the tools I offer through Shaklee. 

As my birthday approached in June, I desired to go on a mission trip to support children—a cause dear to my heart. In an unexpected turn of events, I received a message in May that I had earned a trip from Shaklee. It turned out to be a mission trip to...

Karyn and I had a completion of the Weight Loss Intensive private session earlier, and I thought it would be helpful to record a quick interview to share your experience.

Nadya: Let's jump right into the first question. Before you started the program, what was your main struggle or challenge?

Karyn: My main struggle was that I had been gaining weight over the past 5 to 10 years, partly due to some health issues and also just with age. I had tried various things in the past, but I couldn't stay consistent with anything. I had the knowledge of what I should do, but I struggled with follow-through. I had lots of knowledge but no action.

Nadya: Thank you for sharing that. So, what made you decide to join the program and how has it been working for you so far?

Karyn: I reflected on what I needed and how I could be more intentional and accountable. I realized that having a personal coach who could keep me accountable and help me set goals was important. My sister,...

Just went to the bathroom? Hold your squat for 30 sec or do two push ups on the wall?

Too busy to exercise? In this message we won't talk about a scheduled exercising, like alocating 30 min at a specific time. 

Instead, we will talk about how to squeeze any kind of movement into the flow of your day and how to start so small that it easy to develop the habit of fitting in exercise a minutes or two at a time. 

This technique is good for those who:

• Need to just get started exercising
• Too busy to exercise during the day
• Too tired  to exercise in the evening 
• Family demands get in the way of exercising 
• Fell off the track for a while and need to restart
• Just simply ain't feeling like it

Ready to be amazed how easy it is to succeed?

Step 1. Go tiny. 

We often want all or none. We start,  then it's hard to keep up, we stop and feel guilty for quitting. 

Let's make an agreement once and for all: something is better than...

Strength, balance, fitness, fun and time saving! 

 Let’s take a tour of what happens in every one of my fitness classes, regardless of the level of intensity.

And, by the way, this is the same structure I use whether you are a private client, join a live group class, or work out to a recording on your own.

Let's dive into the three major parts of the class:

Part 1. Warm up with dynamic stretching to increase mobility, joint range of motion, flexibility, and cardiorespiratory readiness. Simply put, you are now ready for a safe workout. We do this portion for about two minutes.

Part 2. The main workout is a functional exercise routine to ensure body confidence in daily life by increasing our muscular strength and cardiovascular fitness. This portion is usually about 15 to 25 minutes depending on the class.

1-min Plank (for levels 2 and 3 with modifications shown) to finish the class together as a group. 

Part 3....

 

If I can run a full marathon, you can live a full life!

 

Today, I will share my fitness journey from being the worst in PE at school to the success I have now.

 

You don't have to have talent in order to grow and succeed. 

 

My worst memories of PE at school were when I was between 11 and 17 years old. Cross-country skiing badly with lots of sweat and struggle, not a single push-up, three sit-ups max. When I was running two kilometers around the stadium I thought I would die. At volleyball, I would run or hide from the ball. At basketball, a big kid jumped over me and I fell. I still feel the planted-face-on-the-floor embarrassment. 

Trust me, it was embarrassing. I was bullied over my physical weaknesses.

 

Around 2015, I was already in the U.S., and my friend suggested to join her for a run. Amazingly, I had actually started a consistent workout routine and wanted to add running to it. So, I joined her. The problem was, every time I...