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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Father's Love

Today I decided to take a deep look at the role my father played in my life

He is quiet. He loves nature and gardening. He doesn't say many words but when he talks, he means it. He never said "I love you" out loud but somehow I always knew.


Since I moved to the US (in 2003), I have been visiting my parents every year. I remember coming to the room seeing him watching European football. I would sit next to him on the sofa and would naturally get involved in cheering. 

He loves bread. He would say, "meal is not a meal without bread." I still enjoy good dark rye bread.

He loves hot tea. What European doesn't like hot tea? I love my afternoon gratitude green tea.

There is more but these are some of the highlights that jump into my memory this morning. 


Nowadays, I call my parents every Sunday. My mom starts a conversation and then my dad comes with a cup of tea. He quietly sits next to my mom, sips on his tea, and I feel love in his presence


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Strength through Fitness

fitness & movement Jun 13, 2022

Does this picture remind you your posture?

 I am curious if you already seating up straight. :-)


How do we achieve physical strength? 

How do we prevent or fully recover from injuries?

How shall we exercise so we can benefit by feeling confident and strong in daily life?


In my recent video I talk about two major elements of building your body’s strength inside out: functional movement and re-aligning your body via corrective exercise.


Corrective Exercise

is a technique that leverages an understanding of anatomy, kinesiology, and biomechanics to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and in everyday life.

Corrective Exercise is used to help assess and determine the root cause of imbalances and faulty movement patterns that lead to issues with posture, balance, and total body coordination. It is achieved through a human movement assessment. If you like to have one done for...

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about nadya tatsch Jun 12, 2022

I look up
So you can see me.

I stand on my toes
So you can find me.

I lift my arms up
So you can grab me.


I jump…
So you can catch me?

You carry me high
And I can see.
The bird view eye.

How far I've come.
And created to be.


Who are you?
Being so brave
Carrying me all this time.


I look into your eyes,
And the air stands still.

My heart is full
With blindness I have been.

Who are you,
Carrying me all alone?


How did I not
Know you?
How did I not
See Me?


All along.
All this time.
To be my self.
To lift me up.
To fill me strong.
To pull me high.
To live my best.


Let's fly!


- Nadya Nemova-Tatsch

June 11, 2022


The reason I am sharing my poem with you, besides that it's my birthday, is to inspire all of us to act. 

Imagine yourself five years from now,  powerful and living life on your terms. Imagine this powerful you is helping you now. She/He is holding your hand and walking you through challenges and struggles carrying the knowing of...

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How to Exercise When in Pain

fitness & movement Jun 06, 2022

Are you in pain? Inflamed? Stiff? Aching? 

Do you know you need to exercise but it's painful to even think about. Or you haven't exercised forever for fear of making it worse?

The truth is:

Sometimes,  the very thing we dread doing is the very thing we must be doing.

In this letter, I will share with you  how to exercise when the body is in painReady to dive in right away?


Step 1. Do you know why your body is in pain? The most important step is to discover the source of pain. Once you determine you can start to move your body, here are some steps you can start with.

  1. Move every day within your capabilities. Since we are talking about movement, consider that movement is the very thing that often will help you feel less pain. 
  2. Understand which foods are anti-inflammatory and begin to include them in your diet.  


Look what Stephanie says:

"Had an awesome low- impact workout today with Nadya. They are predicting snow tomorrow...

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How to Deal with Change in Life

As I sat down to write my morning reflection email, my plan was to write about How to Exercise in Pain. And as I was writing, my heart kept yearning for a different topic, My child leaves in a few months for college, how do I deal with my emotions? In fact, I will finish my message about Exercise and Pain in the next two days so keep an eye out.


 Today, I want to ask us; How do we deal with emotions when life circumstances change and there is nothing we can do about that. Some of us must say, "sure, there is something we can do." I agree. But what is it?


As I asked myself this question, I looked inward to reflect on how I am dealing with my child leaving the nest. Though I have never dealt with this situation before, I have experienced similar circumstances that produced similar emotions and bodily response, I might have been here before. 


Let me walk myself and you through a 5-step process of How to Deal with Emotions when Life Changes.



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Wanna be happy? Obviously.  Everyone wants to be happy. Though, we often do, say, feel, and think in ways that lead to us feeling quite miserable. Why is that?

Well, one of the things on my mind is how we are designed as human beings. For thousands of years, our physiology hasn't changed. We still have the same survival mechanisms (hunt, food, reproduce), safety (shelter), and belonging mechanisms (love, be loved, belong). But, in modern society, technology, and innovation are moving us towards more consumption, more and faster technology,  more rich flavors, and so on. With modern influence,  we get overstimulated with information (Kajabi says, on average, consumers see 5,000 ads a day). We over-consume technology and over-indulge with unhealthy foods. 

Our body is complex but at the same time is a simple system. It needs the same as what it needed thousands of years ago. 


So we run on autopilot chasing the carrot of better and more; not...

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Feeling Unsupported? 🤔 

We want to embark on OUR journey and even before we start, OUR spouse says No or you hear words that drain away all your motivation and excitement and you never even start. Sound familiar?  


Or you have committed and even started, but your family does not support you and even blames you for spending time to take care of yourself?  Believe me, I know from my own experience how devastating and confusing it feels (sigh). It feels like a fight. It feels like the world is against you. Familiar?  


It's so easy to give in and give up. After all, it is my family and I love them. I do not want to disappoint them. So it's 'better' to be on their side.  


If you find yourself in this struggle, then this message is for you. Let's discover what to do when the people closest to you are not supportive. 


 If you'd rather watch, here is an 11-min video I recorded. 



Truth of the...

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13 years or a lifetime?

Today's message is about time and urgency. 



How long have you been in business? That is a question I get all the time.  

My answer is a little more complicated than "2 years".  


Coaching by Nadya was formed 2 years ago. I started my personal and professional wellness journey on April 9, 2009. My degrees are in teaching and psychology. I worked as a psychologist when I graduated from college. I was 17. The first personal development book I ever picked up was "How to talk to anyone" by Dale Carnegie. I was 11. 

How long have I been in this industry? My answer,  as long as I can remember.  


In a recent conversation in our newly born book club, we talked about, what does it take for one to make a dramatic change or strong commitment? Many books, when one starts reading, depict a life-death situation that eventually leads the author to write the book. But so many of us haven't experienced a drastic...

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