Get Your Body Ready for Summer! 3-Weeks Weight Loss Intensive

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

mindset & mindfulness Jul 03, 2022

Where Do You Feel Stuck In The Body?


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 with gut wisdom.


Would you like to connect to your body's wisdom? 

I call it Releasing Personal Power...

Let’s begin.

Step 1. Listen to your body. Breathe... 

We’ll connect to our gut using the breath. We’re...

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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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Father's Love

Today, I had this urge to really reflect on the impact my dad has had in my life.

He's not one to chat away, but when he does speak up, you know he means every single word. He's never been the type to say those three little words, "I love you," out loud, but somehow, deep down, I've always known it to be true.

Ever since I moved to the US way back in 2003, I've made it a point to visit my parents every year. I can vividly remember walking into the room and finding my dad engrossed in watching European football. Without hesitation, I would plop down next to him on the sofa and naturally get caught up in the excitement, cheering right alongside him. Those moments created such a special bond between us that I'll forever hold close to my heart.

Let me tell you, my dad has a thing for bread. To him, a meal just isn't complete without a hearty loaf of bread. He'd always say, "You can't call it a meal if there's no bread." And you know what? To this day, I still find so much joy in...

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Discover How to Build 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...

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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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