Health Coach and Virtual Fitness Trainer in Plano Texas

Do this one thing to maintain focus and concentration

mindset & mindfulness Aug 28, 2022


How to stay focused while doing the most important task of the day?

Often, we tend to procrastinate when faced with challenging or emotionally charged tasks, so we tend to leave them for later while doing other 'important" washing the kitchen floor.  Believe me, I am speaking from personal experience. 


This technique will help you stay focused for a short time but in that time you can often accomplish than in an hour of focused work. This technique will help you move the needle towards the life you want.


Let's dive. 


The SPRINT Technique: 

short bursts of time (10 -30 min). No distractions. No stopping and talking. No side conversations. No sharing. No snacking. No bathroom break. Stop when it’s time to stop.




Do it now. 


Step 1.

Look at your next week's calendar and decide which action is the needle mover.  Have scheduled/blocked time on your calendar (10-30 min)....

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How to Beat Procrastination for Busy People

mindset & mindfulness Aug 21, 2022

I am too busy. Can't put anything else on my plate.  Maybe after… 

Do these words sound familiar to you?


Today's message is about how to get ahead and beat procrastination so we have time.


How many times do we postpone something that is important to us? How long do we procrastinate?

For some of us, years. 

Relationships, health, business. What is your story? 

We say 'later, after'. We procrastine. Then one day we realize we simply cannot continue putting it off; we have to change something

And even then, do we take an action or just think and talk about it?

And when we take an action, how do we know it it's the right one?


In the recent live in our Friends in Health group, I shared three tips on how to get ahead and beat procrastination. Allow me to share this framework for you here. If you know you want more tips on effective time management, join our Club and register for the upcoming training on Saturday, August 27th.

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Hello, My Name is Nadya

about nadya tatsch Aug 13, 2022

Allow me to re-introduce myself. In this message I want to share what I truly value, in my life and my business. 

The bottom line is that I truly want the World to be The place for us to live and enjoy. Enjoy our experiences, enjoy each other, enjoy safety, enjoy life! 

 I believe that this is possible when we are internally happy. 

This fuels my passion to wake up in the morning and make small tiny steps towards my goals. I do it by having conversations and sessions with my clients during business hours. I also do it while talking with my children.  I also do my best to live what I teach, to walk my talk. 


I believe that creating a ripple effect is a thing. My heart longs for health; physical, emotional, mental. My soul leaps to fill myself and others with the light of happiness. 

I believe in peace for our world. I believe it is possible because each one of us owns the potential for internal happiness. 


I channeled my...

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Emotional Eaters - Do This One Thing

food & nutrition Aug 02, 2022

In this message, I share with you how to connect with source of emotional eating by doing this one thing.


Many of our habitual patterns, including eating,  come from our childhood. A few weeks ago, I shared how the smell of fried cabbage and pancakes remind me of mom standing in the kitchen on Saturday night while i am watching Chip and Dale to the rescue. It simply reminds me of my mom's love. So it's natural to my body, when I am stressed, to want fried and sweet food. 


Can you think of childhood memories connected with food experiences and accompanying emotions?

  • Who was in the picture? It might be someone you care about, for example,  a family member. 
  •  What was the food? Can you think of that foods sensual qualities: texture, smell, taste, color, temperature.?
  • How old were you? It might be the 5 year old you or younger you.
  • What was the emotion and feeling associated with it? Think about love, safety, care.
  • How does it reflect your food...
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Love yourself with food

I eat because I love. And I am a lazy cook.


This message is for busy people who don't like to cook but want to have better eating choices. 


I often get asked what and how I eat.  As I sat down to journal my reflection, allow me to share with you my current meal situation.


I start prepping my meal when I am about 30% hungry. 

To prep, I ask myself, how can I feed my body with love? What can I make to nourish my body? 

On days I feel a lack of energy, what can I make to lift my energy?

On days I feel down, what can I eat to feel good?

When I am tired, what can I eat to relax?


I make my meal accordingly.  I cook like I would feed someone I love. 

Hey, I am still on my way. I still sometimes struggle to give myself time to cook. I do not want to stand in the kitchen and cook!


So I prep.

I find the time on the weekend to pre-cook for the week. I prep the foods that may take time. On some weeks, I make brown rice,...

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Feel tired? Need to reset?

mindset & mindfulness Jul 24, 2022

I am tired. I feel done. Emotionally.  Mentally. Physically.  I wanna cry. I want to crawl under the blanket and not be. I don't want to do anything.  I want to stop and maybe even leave the Earth. Maybe for a while. I am just tired!!


Any of those words resonate with you? Maybe just sometimes but you still hear yourself thinking that?


 If yes, the following message is for you and I. 

I certainly do. Yesterday was the day. After co-teaching the "Connect with Your Teen" webinar, I sat down and almost cried. I noticed how emotionally charged the topic was for me. I have 14 and 17 year old kids. I noticed how tired I felt. Felt like tired from life. Tired from performing, from thoughts of not performing, from going millions of miles an hour non-stop for years.

Don't we all want to stop and just breathe sometime? I mean, relax and embrace the peace. Feel quiet, feel the moment, feel like this moment is still and in stillness comes peace,...

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Feeling stuck?

In this message, I will share with you what to do when you feel stuck. 


Where do you feel stuck? In health?  In weight loss? In a vicious cycle of pain? In negative thoughts? In life?

In fact, I have been feeling stuck thinking what to write for this Sunday reflection and this theme felt quite appropriate. 


So if you are feeling stuck, let's try these steps.


Step 1. Identify where you are stuck. 

Use curiosity.  In fact, in our Masterclass we used the term Curiosity Goggles. Just be curious and simply observe to yourself without judgement using this format: "isn't it interesting that I feel stuck ….(name it). What I really want is …. (name it)."

Stand back and be curious about this "stuck" state. Reflect on what are you doing, thinking and feeling. It's important to identify all three.


Step 2. Acknowledge

and be ok with what's so. No blame, no shame, no right or wrong. It is just what's so. We often want to blame...

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Feel into Freedom

Where Do You Feel Stuck In The Body?

In a recent session with a fellow coach Rita Desnoyers-Garcia, author of Becoming Awake and the Self-Compassion project, I was present once again to the body's wisdom to tell us where we feel stuck, physically, mentally, or emotionally. 

In this reflection, I want to introduce you to a concept called gut wisdom. There is an intelligence in your gut. Everyone has gut wisdom. We’re tapping into our natural intuition here. Intuition is trusting in what we already know to be true.

We have been taught not to trust this wisdom. We’ve been taught to outsource our intuition and doubt our own, but the truth is that you are your own best health expert. You are the authority on what your body needs. When we tap into this gut wisdom, we learn how to take care of ourselves. My intention is to help you listen to that gut wisdom. Have you ever heard people say, ‘Listen to your gut?’ That’s what we’re talking about...

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How to Break the Cycle of Pain

Hi {{ first_name }},

In this message, we'll talk about types of pain, the causes of pain, and five steps to breaking the pain cycle.

Do you know someone who is in pain? Maybe it is you.

Have you found that when we experience pain, it's really hard to say Yes to many things such as exercising, being active with your grandchildren, and even eating healthier?


We do want to be stronger, feel less inflamed, have more energy, and just simply feel better. We have all positive intentions of doing good but pain cuts into all our good efforts. 

How do we handle pain? Precisely, how do we break the vicious cycle of pain?

If you or you know someone who is experiencing pain, please keep reading. This message may be just the life and happiness saver they need!

The most important foundational step to breaking the cycle of discomfort is to tune into your body and to have two-way communication. 

Btw, what kind of pain are we talking about?
Physical pain (when your...

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Exercise: 5 Things to Stop Doing and 5 Things to Start Doing Instead

fitness & movement Jun 20, 2022

Below are the five things that I see most of us do without knowing of a better way. I get these questions very often, so allow me to explain.


5 Things to Stop Doing and 5 Things to Start Doing Instead


  1. Stop crunches for losing belly fat. Instead, do full body strength workouts. Focus on functional movement. The body loses weight evenly, not just in the place, like your belly, where you do resistance, like crunches. Doing full body workouts tones your muscles; the muscles will burn more body fat, even at rest. Another benefit of a full body workout is building your strength. 


  1. Stop sweating for an hour and pushing too hard each time you workout. Instead, get into the habit of moving your body daily, 20-30 minutes.

Sweating hard for an hour breaks down your muscles and drains energy so much that you risk injuring yourself and being sore, or you may even get sick so you can't workout for 2-4 days. Instead, do a 20-30 minute daily full body...

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