Spring Fling Smoothie

Ahhh, spring is in my step and this Smoothie gets me hopping!!!

Fresh ingredients and so much colour!!

3 handfuls organic spinach

1 stalk organic celery

¾ cup pineapple (I like to freeze it and add it in)

1 cup organic orange and yellow peppers (1 cup combined)

1 tbsp Chia seeds

1tsp – 1 tbsp Moringa, cinnamon, vitamineral greens, camu camu, turmeric

¼” cube ginger

½ lemon peeled

1.5 to 2 cups water or coconut water

Put everything in your blender or Vitamix (free shipping code 06-005828) and blend it up!!!  Enjoy the SPRING FLING in your STEP and the ENERGY that you will have!!

Where do I get Moringa, Vitamineral Greens, cinnamon, tumeric and Camu Camu???…head on over to Upayanaturals for all of these wholesome foods that I put in my smoothies to take them to the next dimension of health!!

Ready to blend )

Filed under: Category Recipes | Tags: health,smoothie,upayanaturals,vitamineral greens,vitamix by myb
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You’ve got to be pooping!

You can do sit-ups and crunches till the cows come home, but if you aren’t moving the waste out of your body, where is it hanging out?? According to Dr. Chang, losing weight is a simple matter of increasing the efficiency of the digestive system.

 Increasing efficiency of Digestive System for Weight Loss

Quality Probiotic

Do you have Irritable Bowel Syndrome (IBS), bloating, gas or constipation, bad breath, acne?  Starting with a  high quality probiotic may be just what is needed for you! 

Buyer beware- there are lots of probiotics on the market, so go after quality. I use a powered probiotic formula ($33.00) from Upayanaturals. I also consume 2-3 Xobiotic chocolates/day from Xocai as chocolate is an amazing carrier for probiotics.

A few probiotic food suggestions include; raw goat milk or kefir on an empty stomach, cultured and fermented vegetables such as kimchi and pickles. Be wary of yogurts as the food colouring, aspartame and sugar content negate the probiotic effect.

Kimberly Synder’s, Probiotic & Enzyme Salad is a wonderful addition to your diet, or if you are short on time, add 2 tablespoons to a 1/4cup of raw sauerkraut to your lunch or dinner.  I purchase mine at the local health food store or Upayanaturals.

Studies have indicated that weight gain and obesity are a consequence of inadequate probiotic levels.1

The ideal healthy ratio of “good” to “bad” bacteria is 85% to 15%, or 9 to 1. Unfortunately, due to lifestyle and environmental factors, the vast majority of the population is severely lacking when it comes to good probiotic bacteria, throwing their gut flora ratio completely out of whack.

These lifestyle and environmental factors include, but are not limited to, exposure to:

• Sugar
• Artificial sweeteners of any kind—found in “diet” beverages and food items, chewing gum, yogurt, and even toothpaste
• Processed foods
• Chlorinated water
• Pollution
• Antacids
• Laxatives
• Alcoholic beverages (beer, liquor, wine)
• Agricultural chemicals and pesticides
• Antibiotics (from medications and/or antibiotics found in meat and dairy products that we ingest)

 2-minute Belly Rub

This exercise works like a gentle colonic irrigation that helps speed up a sluggish digestive system (which usually carries at least 5lbs of fecal matter within it). The exercise effectively metabolizes the fatty tissues around the stomach and intestines, and flushes them out of your body.

Belly Rub Method:

1)      Lie flat on your bed or floor

2)      Expose your abdominal area (tummy)

3)      Rub your hands vigorously to create heat (about 15 seconds)

4)      Place one hand on your belly button and begin to rub in an outward circular motion

5)      Use fairly firm but comfortable pressure at a slow pace (1 circle/second)

6)      Concentrate on the heat building up in, around and throughout your stomach

7)      Do about 40-50 circles (about 2 minutes)

Tips:

• Important to keep abdominals warm and to warm up hands
• Do in the morning before getting out of bed and just before you go to bed
• Don’t do immediately after a heavy meal, pregnant or if you have moderate to severe abdominal conditions

According to Traditional Chinese Medicine (TCM), the stomach is the center of energy. Besides melting away adipose tissue (fat), it can also:

• Stimulate the abdominal organs
• Help to speed up slow digestion & remedies constipation
• Increase blood circulation in the abdominal area
• Help to heal indigestion, nausea, diarrhea, vomiting and the adverse effects of overeating.

 Start your day with….

A glass of warm lemon or lime water first thing in the morning! This Yogic or Ayurvedic ritual was primarily used for stimulating digestion and eliminating ama, the Ayurvedic term for toxic slime that builds up in the gastro-intestinal or GI tract. Check out the 10 reasons why this is an important addition to your daily routine.

So, what’s all the fuss about this GI Tract and how does it influence weight loss?

 In reality, your G.I. tract is MUCH more than a digestion center; in fact, it is quite literally your second brain as well as being “home” to 80% of your immune system.2

So, with all these great tips, improve your digestion, lose some fat and enjoy the health benefits!

Don’t forget to include these nifty tricks into your daily living including dry brushing.

 Sources:

The Underground Health Reporter Report #5 – Rib Your Stomach Away in 2 Minutes a Day

http://www.naturalnews.com/033383_lemon_juice_digestion.html

http://articles.mercola.com/sites/articles/archive/2011/01/06/what-you-need-to-understand-about-your-digestive-system-to-improve-your-health.aspx

Brett Hall RD – The Top 10 Gut Fighting Cleansing Foods www.toxicbellybugfix.com

1. DiBaise JK, Zhang H, Crowell MD, Krajmalnik-Brown R, Decker GA, Rittmann BE.

Gut microbiota and its possible relationship with obesity. Mayo Clin Proc. 2008

Apr;83(4):460-9.

2. Steinhoff U (June 2005). “Who controls the crowd? New findings and old questions

about the intestinal microflora”. Immunol. Lett. 99 (1): 12–6.

Filed under: Category Articles, Rant | Tags: digestion,Dr. Mercola,dry brushing,healthy eating,lemons,rubbing,weight loss by myb
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Get your hips shaking GREENS!

Elvis Parsley Get the Groove On Smoothie

Start your day off with your body rockin’ and rollin’!!

Handful kale

Handful parsley

1/2 lemon peeled or juiced

1/2 cup pineapple

1/2 cup cucumber

1/2 c water and 1/2 coconut water 

For BONUS ENERGY and VITALITY, add!

Smoothie Additions available at Upaya, click below to order your HEALTH & VITALITY!

Tonic Alchemy 71-1

Vitamin C Truly Natural Powder

Moringa

Click here to order your ENERGY and VITALITY!!

So, if you want:

An Immune booster
Sustained energy
Promotes muscle relaxation and better sleep
Increases breast milk production
Promotes radiant health
Slows aging
Nourishes the whole body by increasing balanced energy & vitality
Supports detoxification

These are some of  my secret ingredients that provide me with GREAT HEALTH, ENERGY and VITALITY!!

ENJOY the final product!!!

Bit more info for you!!

Benefits of Tonic Alchemy™71-1

This blend is an extraordinary health-promoting tool. By consuming one to two servings per day, you are assuring yourself of good nutrition, and you are protecting your body against the ravages of modern society. Tonic Alchemy™ helps to:

• Increase mental and physical energy
• Nourish all the tissues and every cell of the body
• Build blood
• Maintain a healthy immune system
• Help establish a healthy intestinal pH balance
• Nurture and balance our natural intestinal flora
• Tonify all the organ systems
• Protect the liver, lungs, brain and other tissues from toxins and pollution
• Improve digestion
• Reduce chronic inflammation
• Deactivate harmful free radicals
• Detoxify poisons and rid them from the body

• Remove heavy metals from the body

Tonic Alchemy™ is loaded with the essential vitamins, amino acids and minerals that we need on a daily basis to thrive in this modern world.

But Tonic Alchemy™ does not just provide conventional nutrients—it transcends “normal nutrition.” This blend of 71 superfoods contains literally thousands of phytonutrients, many of which are extremely rare and yet incredibly valuable to human health and well being. Almost every vitamin, mineral, protein and co-factor so far discovered in whole natural foods has a part to play in nurturing and protecting the human body and mind. Yet normal nutrition in our modern society is very limited for many people due to lack of variety, lack of fresh living foods, and due to the adulteration and destruction of nutrients during food growing and processing. And, of course, many of the foods we find ourselves exposed to are in fact harmful and contribute to disease and degeneration.

Truly Natural Vitamin C Powder – Why I use it?

Most of the isolated and/or synthetic vitamin C consumed is unused by the body. What’s worse, it puts a negative strain on your liver and kidneys to excrete it, and it is quite acid forming in the body! If a vitamin C is an ingredient of a product, it is synthetic and/or isolated. If it is naturally contained in the ingredient, it is naturally occurring (as it is in our product)! Ascorbic Acid and Calcium Ascorbate are synthetic/isolated forms of Vitamin C. “Ester-C” has a few elements added back to an isolated vitamin C molecule and is therefore more absorbable than Ascorbic Acid or Calcium Ascorbate. However, Truly Natural Vitamin C has all of the naturally occurring elements synergistically present and bonded (including naturally occurring bioflavonoids) because it is 100% food (100% Acerola Cherry Powder). Other products sometimes give the illusion of being totally or partially whole food products, but in reality, they actually are not!

Moringa Facts:

   * High iron content,  4 times more Beta-Carotene than that of carrots, 17 times more calcium than that of milk and 25 times more iron than that of Spinach.
   * Rich source of ascorbic acid helps in insulin secretion.
   * Eating Moringa food products is good for those suffering from malnutrition due to the high protein and fibre content.
   * Detoxification – Studies have shown Moringa’s ability to remove hazardous materials from water. Its usefulness in water purification has been demonstrated many times in University studies, in laboratories and in the field. This is now widely studied because it’s estimated that 1.3 billion people in the world use contaminated water for drinking and cooking. It is estimated that 6 million children die each year from infections caused by unclean water.
   * Antibiotic – Moringa is used as a topical treatment for minor infections. Its antibiotic property is identified as Pterygospermin, a bacterial and fungicidal compound. Its chemical description is glucosinolate 4 alpha-L-rhamnosyloxy benzyl isothiocyanate. Studies have shown an agueous extract made from seeds was equally effective against the skin infecting bacteria Staphylococcus aureus as the antibiotic Neomycin.
   * Skin Treatment – Moringa has great healing benefits for the skin. It has been used to cure cuts, scrapes, sores, and rashes as well as cracking and other signs of aging.
   * Anti-inflammatory – The oral tradition of India has long praised Moringa as an anti inflammatory for use in healing wounds. Moringa was also found to be effective in trauma initiated chronic swelling.
   * Diabetes – An extract from the Moringa leaf has been shown to be effective in lowering blood sugar levels within 3 hours of ingestion, though less effectively than the standard hypoglycemic drug, glibenclamide. The effects increased with larger doses.
   * Traditionally, Moringa has been used for years with no reports of negative side effects. The powder made from fresh Moringa leaves seems to provide a long-lasting energy boost when used regularly. People frequently report having much more endurance throughout the day.

The best Blender, the VITAMIX!! Click here to order.  Remember that I have bought many reconditioned Vitamixes for my clients, ask me for more details and SAVE!

Elvis Parsley in the Vitamix! To order your Vitamix, click!

Filed under: Category Recipes | Tags: 71-1,energy,greens,health,lemon,moringa,parsley,smoothie,Vitamin C by myb
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What are you grateful for that starts with J?
James, Jesus, juicing, juicer, jaw, joy, jars, jumping, jacket, jam, Jing, Janet, jets.
Have a jolly day:)
Jumper cables, jogging

What are you grateful for that starts with K?
Kale, kale chips, kindness, knives, knees, kidneys, knowledge, knots, kites, kangaroos, Kleenex, Kawartha Lakes, kicking, kilts, kimchi, kiwi, kissing, kisses,Keys, kinesiology, kids, K2,

Have a day filled with kindness;)

What are you grateful for that starts with L?
Love, lungs, light, liver, legs, lips, lemons, limes, lavender, lamps, lakes, Lucuma, longevity, laughter, lunges, lounging, lists, learning, lettuce.

if you “like” my Move Your Body Facebook page

Have a lovely day

What are you grateful for that starts with M?
My mummy, Morrison’s, Moveyourbody.ca, marriage, mindfulness, meditation, memories, Marcia, muscles, mouth, Maca, motivation, mornings, maple syrup/trees/leaves, movement, money, moments, mammals, Moringa leaf, maps, mud, movies, mittens, mufflers,
Mucous, magnesium, music, mountains, MSM, minerals, manganese, miles, minutes, meals, machines, mechanics, moon, mascara,
Enjoy every moment of your day!

What are you grateful for that starts with N?
Nana, Nervous system, nature, nose, nitric oxide, neck, navel, nuts, New York City, nourishment, non-GMO, nibbles, naturopath, nighttime, nooks, nori, nails, nets, niacin, noise, nostrils, Northern Lights, nylon, numbers, nutritionists, no, naivety, notes, notepads, nobility, nudity, nickel, neem, nettles, noodles, neatness, nutmeg, nutritional yeast, noon, now, names, noticing, naps.

Have a nifty day;)

What are you grateful for that starts with O?
Oxygen, Oil of oregano, oregano, olives, openness, ovaries, oats, outings, osteoclasts/osteoblasts, oil, onions, oatmeal, oranges, outside, offerings, ovulation, occasions, ostriches, olfactory system, oceans, owls, orangutans, originality, opera, order, ovulation, offspring, others, outfits, orbits, oneness, Oak trees, Oprah, ovens, openings, orchestras, oral cavity, outlines, openers, ore, operations.

Have an outstanding day!!

What are you grateful for that starts with P?
Peace, parents, pets, partners, Poppa, passion, positivity, prayer, plants, peppermint, pants, pillows, pears, pushups, Pilates, parrots, peas, pregnancy, protein, pampering, pelvis, parsnips, pleasure, plugs, pine trees/needles, pineapple, playfulness, privacy, progression, pilots, politeness, puddles, pioneers, probiotics, pins, pliers, pebbles, planning, peaches, potlucks,
Pencils, plums, peanut butter, potatoes, paintings, pools, poles, penis, parking spots, plays, pupils, people, physical activity, pooping, purpose, post-it notes, pickles, protection, planet Earth, parties, preparation, possibilities, plates, pansies, paths, past, present, parks, participation, plumbers, pituitary gland, perception, power, plankton, paper, pancreas, practice, peers, projects, purslane, pay cheques, picnics, preserving, photos, pots, pans, platinum, phones, purity, pipes,Phones,

Passion and peace, Tanya

What are you grateful for that starts with Q?
Quiet, qi, quarters, quantum wellness, quality, qualifications, quirks, quilts, quills, queries, quests, quinoa, quesadillas, quarries, questions
Notice your qi today

What are you grateful for that starts with R?
Rest, relaxing, relationships, respiration, resilience, rain drops, roofs, rejuvenation, reflexology, reality, raw food, roots, right now, railings, rivers, roads, railways, remembering, riding, rhomboids, Rose, roses, rectum, rectus abdominal, rope, rhubarb, raspberries, red pepper, responsibility, ribs, research, radiators, refs, rocks, rides, radishes, rutabaga, rugs, rafts, RatCat, resources,
Have a relaxing day!

What are you grateful for that starts with S?
Sons, Spirit, self, silence, sunshine, soul, subconscious, stars, seeds, spine, skin, sight, sounds, smiles, serenity, safety, surrendering, strength, superfoods, school, surprises, simplicity, stomach, Sydney, spleen, spinach, socks, shoes, sandals, sand, solar system, sacrum, silliness, sitting, standing, squats, sports, shoulders, sleep, stories, Snow, scarf, sunrooms, sunflowers, skating, skiing, straws, steering wheels, situations, sinks, singers, signals, signs, Stairmaster, stairs, shorts, ships, starfish, sharks, science, shops, sewers, stereos, seamstresses, swans, snakes, sea, stove, spoons, soap (homemade), shadows, stopping, steps, sky, swimming, spices, snacks, shakes, solutions, saunas, sticks, seasons, Spring, Summer, snails, snakes, seaweed, silver, stones, success, showers, sunrise/set, sheets, shirts,

Have a stupendous day!

What are you grateful for that starts with T?
Teresa, trust, truth, tenacity, thoughts, teachers, tongue, toes, teeth, traveling, trees, tangerines, tea, traumeel, treadmill, trainers, tomatoes, turnips, tables, tea-tree oil, tales, toads, trim, trunks, time,
Trains, tea towels, toilets, treasures,
Titanium, tires, trips, telephones, tears, tones, tunes, taps, turtles, tulips, twins, Tanya, taxis, tools, twigs, twine, tents, thighs, theta brain waves, thumbs, treats, teams, tapping, tendons, trying, tubs, thumbtacks, ties, toenails, twilight, thin, thriving, thunder, tournaments, triceps, taste,
Have a terrific day!!

What are you grateful for that starts with U?
Uncle John, Umbilical cord, Universe, unity, urinary tract, urinating,  universities, uniforms, utensils, umbrellas, Uno, U-turns, Uma encounter, Umeboshi plums, underwear, underground parking spot, underwire bra, undertakers, uttanasana

What are you grateful for that starts with V?
Vegetables, Vitamix, vitality, visions, visualization, vision, vibrations, voice, vascular system, vertebra, violets, vacuum, valleys, Velcro, veins, vitamins, vehicles,  vans, vodka, volume, value.
Check out www.moveyourbody.ca for your own Vitamix!!
Have a vivacious day!

What are you grateful for that starts with W?
Water, Wind, walking, whispers, warmth,  women, wealth, weeks, Wednesday’s Core Conditioning Class, windshield, wipers, weight, waves, Willis, washing machine, worms, words, wiggling, world, weaving, winter, WOW, wondering, wisdom, wit, windows, weeds, wheels, weather, wild nights in Key West, wishes, wild flowers.
Have a wonderful day.

What are you grateful for that starts with X?
Xocai (healthy dark chocolate)  Xanadu (memories of Cheryl Ann, Teresa & I practicing for Big Top Talent), xylitol, xylophone(loved mine from childhood), x-rays.

Give lots of xoxoxo’s today!
What are you grateful for that starts with Y?
Yawning, youth, yin/yang, yards, yarn, yogurt, yarrow.

YAHOO! It’s a happy day!

What are you grateful for that starts with Z?
Zippers, Zebras, zoos, zest, zeros, zaniness, zooming, Sue teaching Zumba at Move Your Body Studio, zinnias, Zinfandel, zealous, zzzzz’s, zigzag
Have zigzagging, zany day!

Filed under: Category Articles, Rant | Tags: attitude,gratitude by myb
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There is ALWAYS something to be grateful for!  Try this challenge for a month and see where is takes you!! But first a little video to bring warmth to your body, mind & spirit and a bright smile upon your face. Here’s the short video.

Thank you to Dr. Bernie Siegel who inspires many with an Attitude of Gratitude Alphabet List. Each morning for years he has been waking up and starting with “A” at the beginning of the month, listing at least 4 things he is grateful for.

As a doctor, he found that using this simple technique with his patients had powerful results on their healing. Simple & effective and a wonderful way to start your day!

What are you grateful for that starts with A?
Apples avocados automobiles airplanes arenas atom-level hockey adventure abundance

What are you grateful for that starts with B?
Breathe brain bed bathtub bananas babies, belly button, buttons, Bobcaygeon PS, bones, brooms, books, blender, bags, my boys, bending, balance, barns, bottles, birds, bees, butterflies.
I look forward to hearing your responses:o)

What are you grateful for that starts with C
Cinnamon, cloves, celery, cilantro, cucumber, Christ, Christmas, curtains, candles, crayons, clothes, cauliflower, chlorella, cats, cumin, chili powder, cold, calmness, crunching, colon, car, couch, clouds, crying, cups, cutlery, creativity, Conor, canoe, camps, children, craziness, clocks, cows, chair, carpenters, church, coaches, coral, creatures
Look forward to hearing from you

What are you grateful for that starts with D?
My daddy, dogs, dirt, dragonflies, door knobs, desk, dresser, darkness, daylight, drains, drainage, dreams, daydreaming, dill, deltoids, discipline, driving, driveways, dinner, Dylan, diamonds, doctors, dentists, desire, dresses
Have a delightful day!!

What are you grateful for that starts with E?
Energy, enthusiasm, ears, eyesight & everything to do with eyes, earthworms, evening, echinacea, eucalyptus, elbows, eagles, evergreens, eating, e-books, Epsom salts, eagerness, eggs, education, electricity, edible weeds & flowers!
Have an energetic day!

What are you grateful for that starts with F?
Family friends freedom feet femur food fruit fields forests fennel fun fire fridge freezer, frying pan, face, forks, fitness, fantasy, fingers, figs, fences, frolicking, feelings, fish, fireplaces.

Have a fantastic & fun day:o

What are you grateful for that starts with G?
Grace, greatness, God, giraffe, gardens, goldenseal, gravity, gluteus Maximus, gastrocnemius, gasoline, garages, grounding mats, grapefruit, glass, grandparents, galaxy, gums, Glen, gold, gates, grass, gravy, gloves, goalies, goals, grape seed oil, growing, grown ups, goats.

Plaster on a gorgeous smile and have a great day
What are you grateful for that starts with H?
Husbands, Health, Heaven, hope, honesty, heart, help, healing, hills, hens, highways, Hilary, happiness, hands, hair, heads, heels, hats, helicopters, hugs, hairbrush, horses, helium, Heather, high school, herbs, headphones, heat, hinges, homes, hockey, hummingbirds, honey, hemp, holistic medicine, holes, hairdressers (Kim), hoses, hips, hula hoops, hospital, hammers, honor, hearing, hippopotamus, heaters, humming, helmets.
Hormones harmony hamburgers hunting, his & her sinks, hamstrings, hope, handshakes, hard workers

Have a happy, healthy, hug collecting day!!

What are you grateful for that starts with I?
Ian, Independence, ideas, inhaling, intimacy, intelligence, integrity, intestines, ice, individuality, iris, immunity, internet, information, innocence, idleness, index finger, insects, islands, iPod, iPhone, inspiration, imagination, ice cubes, iTunes, icicles, instruments, income, ink, investments, improving, interval training, industry (fitness & wellness), inventors, instructing,
Incentives, iron, ingredients, infra-red sauna, insight, Inverlochy.

Have an incredible day!

Filed under: Category Rant | Tags: chocolate,gratitude,happiness,happy,healthy,vegetables,Xocai by myb
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You, creative & a WINNER!

Hey, I’ve written two FAB e-books, but frankly the titles are, yawn, BORING!

You could win my “BOOTYLICIOUS” soon to be released e-book, Get the Skinny on Skinny Jeans – The Diet, The Workout, The Attitude if your title wins the PRIZE!

So, let the titles come my way, anything goes, and you could be the owner of this HIP soon to be released Skinny Jeans e-book.

Need titles to replace

1) Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending 
This e-book is filled with EVERYTHING you want to know about Juicing & Blending, my personal experience, recipes, tips, traveling and so so much more

2) Healthy Snacks for Kids
This e-book is loaded with info to help any family incorporate lasting healthy changes for their kids & themselves.

“The only criticism I have about Tanya’s books is that it’s a steal for all the fabulous information she has put together for you!” – Terri S. Holistic Nutritionist

Hey, while you’re at it, I’d love you to like my Move Your Body FB page

Filed under: Category Articles, Rant | Tags: contest,sexy,skin,winner e-books by myb
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 Heart Kisses

2 apples

2 beets

½ lemon

¼” ginger

2 stalks celery

½ – 1 cup cabbage

Cut up ingredients and put through your juicer!

Enjoy the goodness for your heart and the vitality! Serves 2!

For more great recipes and an awesome adventure with juicing and blending, check out Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending

Juicy Juices & Succulent Smoothies Tastings & Demos – check www.moveyourbody.ca click monthly calendar to see when this next event is.

Need a juicer? Click here

Filed under: Category Recipes | Tags: apples,beets,e-book,juicing,Valentine by myb
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How to Attend the Tapping World Summit

Hi healthy humans!

I have been introducing Tapping into some of the classes at Move Your Body Studio!

Just a quick email to let you know that
registration for the 2013 Tapping World
Summit is officially open.

http://thetappingsolution.com/cmd.php?Clk=4956657

This event has been all the buzz lately,
and it’s with good reason…

This event is 100% content, all designed
to help you get results…and the entire
10 days of the event are free.

In the event you’ll learn exactly how to
use Tapping for a variety of different
issues. 

This is the 5th year that this event has
run.  Last year there were over 500,000
people who registered. 

There’s a reason why the event keeps
growing from year to year…it’s because
Tapping works! 

And since this event only happens once
per year…you want to make sure to check
it out right away so you can learn how to
use Tapping in your life. 

http://thetappingsolution.com/cmd.php?Clk=4956657

After all, if you could learn a technique that
could drastically improve your life and you
could learn how to do it for free…wouldn’t
you want to?

See you at the summit,

Tanya Willis

Filed under: Category Rant | Tags: energy,healthy living,tapping by myb
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I know that for many, losing weight is a primary reason for working out, but I would like to think that exercising is also for maintaining your health and prevention of disease! 

During my classes, I always infuse proper technique with an emphasis on posture.

I don’t know about you but I’d like to be able to raise my hands above my head, wash my hair, pull a sweater over my head, and breathe properly in the years to come!!

So, here’s a little about thoracic kyphosis, how it can affect you and what to do about it. Also, prevention is key, so by doing these suggestions now you can admire your wonderful posture for years to come.

What is Excessive thoracic kyphosis?

Excessive thoracic kyphosis (ETK) is a disproportional forward rounding or curvature of the middle and upper back. As we round our spine during activities like sitting at our computer or using our handheld electronic devices, reading, making meals, driving etc. we are all affected by this extremely common musculoskeletal imbalance.

If your shoulders are rounding forward, your head jutting forward or your spine is rounding (akin to having a large fish on the end of a flexible fishing rod) then this is leading you to ETK or at the very least thoracic hyphosis.

Or perhaps you overpronate causing your feet to collapse inward causing the ankles to roll in and the legs to rotate toward the midline of your body, therefore the pelvis rotates forward – this causes the lower back to overarch and the middle/upper back to round forward so that the body stays balanced. 

You can see the chain effect of your posture and how hip or shoulder etc. pain/problems can be caused from the feet or other body parts out of alignment.  I always love looking for the ROOT cause of problems and not the SYMPTOMS! (Pain medication is not going to fix this problem in the long run!!)

Proper Posture

rounded shoulders, head forward - incorrect posture

How it Can affect you

Symptoms of ETK include:

• Aches and pains
• Breathing problems
• Limited function of our arms, shoulders, neck
• Impaired athletic performance
• Gastrointestinal upsets
• Increased mental stress

What can you do to prevent ETK or relieve current symptoms?

Remedies include:

• Corrective exercises
• Dietary changes
• Breathing practices
• Relaxation
• Life Coaching

Corrective Exercises

Self myofascial release techniques are very effective for decreasing restrictions in the fascia and for improving posture. During Move Your Body’s Core Conditioning and Pilates classes we use tennis balls and foam rollers for myofascial release!

Tennis Balls on Upper Back – Promotes extension in the thoracic spine

Place each tennis ball on either side of the spine at the bottom of your shoulder blades with a pillow under your head for support. Bring your arms across your chest and hug yourself.  Feel the pressure of the tennis balls working to release the pressure (10-15 seconds), then move the balls to another spot and continue.

Stretches

Think of how often your fingers and your biceps are flexed (think driving, typing, cooking etc.).  With these muscles shortened (flexed)  and not properly stretched (extended), you may overtime, not be able to fully extend your muscles in your arms therefore causing the forearms to pull the shoulders blades forward causing the rib cage to drop forward leading to thoracic kyphosis.

Palms on Floor Stretch

palms on floor stretch

Kneeling, place your palms face down on the floor with finger tips pointing towards your knees.  Press fingertips into the floor and feel the stretch in the wrist, elbows and shoulders as you lengthen your arms and pull your shoulder blades down on your back. Hold 30-60 seconds.

Palms on Floor Stretch #2

palms lifted, fingers extended stretch

As above, now lift your palms off the floor leaving your fingers extended on the floor and feel the stretch.  You can circle your thumbs both ways 10x then peel your hands off the floor.

Forearm Stretch

fists down, flex and extend fingers with straight arms

Make a fist and put the back of your fists together then put the back of your hands on the floor maintaining this position.  Place your thumbs on the floor and then flex and extend your fingers whilst keeping your arms extended.

Dietary changes

Increase your consumption of vegetables, fruits, and organics to reduce the inflammation in your body. Take probiotics and/or enzymes to improve the health of your gastrointestinal tract. Please see the many blogs I have written on healthy eating.

One dietary change that may work for you.

Breathing and Relaxation Techniques

Most of us breath very shallowly so breathing does require some consciousness!  Diaphragmatic breathing helps to mobilize the ribcage, strengthen the diaphragm, supply blood to the organs, promote relaxation and decrease stress!!

Breathing problems can result from this rounded posture because the rib cage becomes restricted and interferes with the diaphragm’s ability to contract and relax.

Lie on your back with your hands on your rib cage and head supported if needed. Breath in and out through your nose focusing on expanding your ribs and pushing your ribs into your hands.  Hold your breath for 5 seconds, and then exhale slowly. Do 10-15 breaths daily.

Life Coaching Techniques

Mental stress can manifest as physical pain, breathing problems, dizziness, head/back aches, skin problems and gastrointestinal issues. Become conscious of any pain that you are feeling and if there is anything that is triggering it. From that point of consciousness, you can begin to rectify the stressors and put effective strategies into place. Become your own detective for what is happening in your life and how it is affecting you.

Need life coaching assistance, email moveyourbodystudio@yahoo.com and talk with Tanya about a Healthy Life Plan.

In closing

So, applying these few simple exercises/techniques done on a regular basis will help to prevent improper posture and/or to alleviate any current pain that you may be experiencing in your neck, shoulders, arms, hips or perhaps any breathing issues or stress issues that you currently have (or don’t want!- prevention is KEY!)

proper posture allows for your arms to reach over your head

improper posture - rounded shoulders/head forward - arms cannot be lifted above head. Try it out and see for yourself!!

Sources:

Excessive Thoracic Kyphosis by Justin Price MA, IDEA Fitness Journal Jan 2013

Move Your Body’s Core Conditioning and Pilates Classes, see www.moveyourbody.ca click calendar for class dates and times.

Filed under: Category Articles, Rant | Tags: exercises,health,spine,stretching,thoracic kyphosis by myb
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Chocolate Covered Strawberry

(Adapted from Pure Food and Wine, NYC)

Get your SEXY on!!

Valentine’s Day is approaching so enjoy this superfood packed smoothie that will leave you floating with the love angles!

It contains:

*the super sexy super food maca, which is known for its aphrodisiacal properties  

*cacao which contains phenylethylamine, PEA, the “love chemical” leaving us feeling euphoric, attractive and giddy! And anandamide, leaving us full of bliss!!

*Lucuma is a low glycemic sweetener leaving you with increased energy and health

***************************

½ cup fresh or frozen strawberries

½ cup fresh or frozen raspberries

½ cup frozen banana

1½ cups coconut water

1 tablespoon lucuma powder

1 tbsp maca powder

1 tsp pure vanilla extract

1 scoop Xocai Antioxidant Protein Powder (GMO free/gluten free/ Cold Pressed cacao)

Place all ingredients in your blender and blend.  If it’s too thick add more coconut water.

Looking for a blender, I highly recommend the Vitamix and use it everyday – It’s a life changer for your health! Prices start at $479.99

Want more great smoothie recipes, Living Vibrantly with Raw Goodness – Your Guide to Juicing and Smoothies

Looking for Lucuma and Maca, click here

Xocai, the healthy chocolate, to purchase healthy chocolates or Protein Powder, contact moveyourbodystudio@yahoo.com

Enjoy your sweetheart TODAY!!

Filed under: Category Recipes | Tags: fruit,healthy,Love,lucuma,maca,smoothies,Xocai by myb
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