How to have FUN with FITNESS


Want to look forward to exercising? Listen to this message or keep reading.


"I don't like exercising" is the comment I get A LOT.

And we obviously understand we have to exercise to keep our bodies healthy.


The question is

how do we change our minds so that we can look forward to exercising and actually enjoy it?

Allow me to offer you the Tool. It works for most but here is the disclaimer: I don't know if it will work for you. To check it out,  give it an honest effort for a week.


Ready for the tool?



When we smile, we trick our brain to enjoy the current activity. The same goes with exercise. The brain is gonna say: ah, she is smiling so we must be enjoying exercising; let me release happy hormones for her. You will naturally start feeling good; emotionally,  physically, and  mentally. 

Let's dive deeper: choose joy


Here are three strategies to choose joy in exercise:



Before you...

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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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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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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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