I'm thrilled and a bit jittery to share a topic that's deeply meaningful to me - the Wellness Vortex.

I'm no stranger to fear and excitement, and the feeling is akin to standing on the precipice of a towering mountain. You see, I have a fear of heights, yet I've been steadily ascending this imposing peak. From a young age, I've been diligently taking one step after another, tending to various aspects of my life – personal wellness, finances, business, family, and relationships. It's been an arduous climb, and I've often wondered if there's an end in sight. What if this mountain isn't what it seems? What if, instead of an endless ascent, I can tap into its energy, gain clarity, and embrace a path that leads to genuine wellness?

The journey involves establishing non-negotiable self-care practices, mastering them, and riding the momentum into the Wellness Vortex, ultimately owning my personal power. This is precisely what the Wellness Vortex represents, and I invite you to embark ...

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 calendar and guard it as if it w...

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 plethora of...

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, dark chocola...

"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 Nashville with Fe...

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, Marilyn, is part...

Just go to the bathroom! You can literally do the full-body workout on the way to the bathroom!

 

Exercising at least two times a week is non-negotiable healthy habit BUT how to do that if you are just tooooo busy??

 

In this message we won't talk about a scheduled exercising, like allocating 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 minute or two at a time.

The fun part, this approach incorporates both being active and exercising! 

 

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...

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. Stretching of all muscle groups to cool down a...

How do we deal with comfort eating?

"I am stressed, I eat. I am stressed more, I eat more."

"I love sweets."

"When I eat, I can't stop."

Many of us are aware of the emotional eating struggle and the devastating health challenges it brings along with it. But we don't seem to be able to stop it. Why? 

Here's the problem, HABITS,  

Our urge to go to the refrigerator to find comfort foods that will make us feel better takes over. Why? Because that is what we have known for so long and is intimately familiar to our minds. It is habitual. You literally are addicted to this behavior loop. 

Then we end up paying the price for a brief moment of pleasure. Each of those moments accumulates into inevitable excess weight, inflammation, aches and pains, and disappointment in ourselves. 

Most of the time it isn't even about the food. It's about an emotion, a feeling we're trying to soothe WITH the food. 

And sure, a snack will ease those emotions at the moment. When the food ...