Movement Feels

Hey friend Welcome to sweat and yoga's love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I'm here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we've grown up to believe is the way. This week's question is... What do you think about doing the 75 hard challenge? As usual … We start out with gratitude and the things I am working on atm and then dive into why you should or shouldn't do the 75 hard… Spoiler alert - it depends on the level of stress you already have in your day to day and the habits you have already accumulated in your health and fitness journey thus far. We spend the first part of the pod talking about stress and how there are sneaky stressors we don't even know acting on our bodies throughout the day. The second part we move into what we should consider about the 75 hard and then the last part we talk weather or not you should do it, what the criteria for your own health around it should be and if you should consider the 75 soft challenge instead. If you enjoyed the epi me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you're a beginner you can grab the 8 week absolute beginner love the skin you're in workout guide here: http://Sweatandyoga.com/beginner it has tons of form tips and tricks to make sure that you are in alignment and avoiding knee injury in the process. Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q's here: http://sweatandyoga.com/ask Rona Journey: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000516653640 About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they're designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga Thermometer I use: https://amzn.to/3BaKt6f --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome to sweat and yoga's love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I'm here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we've grown up to believe is the way. This week's question is... What are the best exercises for someone with knee issues who can't put too much pressure on joints? As usual … We start out with gratitude and the things I am working on atm and then dive into the body connection talk … I personally will always think that finding the WHY behind something is always the best place to start. When it comes to our bodies there is very often a why. Yes some things are genetics but most things can be helped w a little bit of digging. In the first bit of the podcast we talk about diet and lifestyle tweaks we can make to ensure we nourish our body and take it out of that stress state, sneaky stressors we can avoid or restorative practices we can add in to reduce that inflammatory response. The second portion we go into an actual structural problem we can work on right now. Our foot placement and the intention w which we stand and use our lowe body in our day to day. And in the last part we talk about some modifications we do in order to be safe esp as a beginner who doesn't want to blow out their knee joint before they can get any progress. If you enjoyed the epi me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you're a beginner you can grab the 8 week absolute beginner love the skin you're in workout guide here: http://Sweatandyoga.com/beginner it has tons of form tips and tricks to make sure that you are in alignment and avoiding knee injury in the process. Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q's here: http://sweatandyoga.com/ask Rona Journey: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000516653640 About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they're designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome to sweat and yoga's love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I'm here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we've grown up to believe is the way. This week's question is can I work out on my period???? As usual … We start out with gratitude and the things I am working on atm and then dive into period talk … I personally preach getting to know your body so that you can decide whether you're being “lazy” or you actually need rest and getting to know your cycle is one of THE BEST places to start if you have no idea where to start. It's also one of the easiest. It's as easy as taking your temp every morning and then monitoring your energy levels as they should fall accordingly. Additionally this is basically free { you might need a thermometer that's max 10$}. In the first bit of the podcast we talk about getting to know our cycle - what the 4 phases are and how to track them for your particular cycle and then in the second we dive into what exercises are optimal at what time of the month based off of our energy levels. We finish the pod w a few book recs to dive even deeper into your period. If you enjoyed the epi me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you're looking for a challenging at home workout program that requires zero equipment you can grab the 30 day no repeat bodyweight love the skin you're in workout guide here: http://Sweatandyoga.com/bodyweight Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q's here: http://sweatandyoga.com/ask About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they're designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga Thermometer I use: https://amzn.to/3BaKt6f BOOKS: The fifth vital sign by lisa hendrickson-jack - ​​ https://amzn.to/3m5ri9w Wild power by alexandra pope - https://amzn.to/3b2cFgW Woman code by alisa vitti - https://amzn.to/3jz6eXd Code red by lisa lister - https://amzn.to/3vDPMtJ In the flo by alisa vitti - https://amzn.to/3BaNbby Period power by maisie hill - https://amzn.to/3CawdM7 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome to sweat and yoga's love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I'm here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we've grown up to believe is the way. This weeks question is one I get a lotttttt - how does one stay motivated to #gym all day errry day? As usual … We start out with gratitude and the things I am working on atm and then dive into the how to kick start that motivation … Spoiler the money is in the healthy habits you create - not in the fleeting motivation. But I do spend the second portion of the pod giving guys some actionable steps to rev up that mojo and then in the third portion we talk habits. You're probs tired of hearing me say that habits are QUEEN

Hey friend Welcome to sweat and yoga's love the skin youre in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hopp earring and leggings as pants enthusias. Aka your realistic health and fitness bestie. Basically I'm here to guide you step by step to your fittest self and ditch the no pain no gain healtha dn fitness manifest we've grown up to believe is the way. We're sorta doing a compilation of questions today since I get some version of this question almost every week If you're a beginner - what should you focus on? We start out with gratitude and the things I am working on atm and then dive into the how of getting fit for life I give you 3 decision I wish fitness beginners made earlier plus 2 bonuses. decision 1: to actually learn to listen to your body - if you want more details on how to do this - let me know here

Hey friend Welcome to sweat and yoga's love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - lover of sweat and all the feels, sitcom junkie, hoop earring enthusiasm and your realistic health and fitness bestie. Basically I'm here to help you become your fittest self and ditch the no pain no gain health and fitness manifest we've grown up to believe is the way. Today's question is “what are the most effective exercises to tone the thighs?” One of the most commonly asked questions yet again. We start out with gratitude and the things I am working on atm and then dive into thigh toning - the how and why. But honestly first we have to dig into why we feel our thighs need fixing. So the first half of the pod we do a little visualization to figure out why/when we developed this need to fix our thighs. You can find that around 4:00 min mark. No judgement if you want to slim up your thighs just more of reflection because as you know on this pod we want to connect to our bodies and actually get to know the why behind working out and working our thighs. So we aren't just beating up our bodies but connecting to them and the changes we make can be more sustainable. Then the second half of the epi we go into the physical - we start with how to connect to the muscle you want to tone and then how to work it out specifically for fast tracked results and you can find that at the 13:00 minute mark. Don't forget to grab your password to the FREE fitness library at http://sweatandyoga.com/free-resources Hope you love the episode friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q's here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they're designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga's love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we're here to take it back so we can all love the skin we're in and learn to listen to our bodies. No question today but I've had this conversation a lottttttt lately Quite frankly this should have been the first episode of the re-aliveining of this pod but I feel like sometimes I'm in my own bubble and assume that people know/think the way I do when it comes to health So today I want to tackle what being healthy really means and the difference between being fit and being healthy are They seem to be used interchangeably often but they are most definitely not the same - and quite frankly I feel that oftentimes people are seeking one at the expense of the other and wow have I got a lot to say about htat… I have definitely touched on this quite a bit in past episodes but I think we need a full on episode so we are all on the same page about our health The conservation lately has looked a lot like… new moms saying things like “oh I really need to lose some weight” or “Oh I really need to get back into shape” or it's around this noval rona experience we are all in where people are perpetuating the whole “it can happen to healthy people too” and “ I know healthy people who this has happened to” or “well they had no pre-existing conditions and they were healthy” or soley the goverment's only “health” statement {and yes it's not an actual health statement} that being obese makes you more suceaptable to this virus we are all dealing w it just has me screaming inside every time I hear it. So it was time to address that skinny doesn't equal healthy and fit doesn't equal healthy - they can be part of the equation but they are not all of hte equation. If you want to skip the gratitude I do at the beginning of every episode the definition of fit vs healthy head to 5:10 of the epi. If you are looking for the actual definition of health and the health and stress equation head to 9:30 and to see what triggers might be stressing you out you have not thought about before head to 12:35 of the pod. To figure out what you could use to reduce the overall stress on your health head to 25:30. Hope you love the episode friend! Links mentioned: Season 2 episode 4/ calories in vs calories out: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000511936155 Health pin of examples of stressors: https://pin.it/14MqxlG 50% OFF love the skin you're in bodyweight guide: https://sweat-yoga.ck.page/products/30-day-workout-guide?promo=PODCAST My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q's here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. The question was “ how did you stay motivated even on hard days? I was crushing it last year but have hit a slump” This has happened to all of us at some point…. the 2-3 week slump. You know what I’m talking about - you get into a new workout - you do all the things - you start to see a bit of results and then all of a sudden you miss one workout - well that’s no biggie right? But then you miss 2 and 3 and 4 until before you know it you’ve missed a whole 2 + weeks. Then you feel like you’re starting at zero. Well I’ve got the 5 top tips to avoid that particular stumbling block on your health journey in today’s epi. If you want to skip the gratitude I do at the beginning of every episode and just jump right into the tips to avoid the 2 week slimp head to _________ of the epi. Hope you love the episode friend! Links mentioned: As If Principle by Richard Wiseman : https://www.amazon.com/gp/product/1451675062/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1451675062&linkCode=as2&tag=sweatandyog0e-20&linkId=452f3006c20a1e1b57b066e3d8d938c5 50% OFF love the skin you’re in bodyweight guide: https://sweat-yoga.ck.page/products/30-day-workout-guide?promo=PODCAST How to break up with the scale episode: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000518531548 My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. Today’s question is “ why do so many of the “fitness” experts say you shouldn’t do weird exercises and you should stick w heavy compound lifts instead” I want to bust this myth becauseI think it has been going around the fitness community farrrrr too much lately - doing heavy compound lifts is great - but to say it’s the only way to train is a whole bunch of hullabaloo imo. Honestly there is so much info out there on all sides of these things - that’s the number 1 reason I try and teach you to learn to listen to your own body because like I always say science changes its mind all the time and as does your body’s needs… better to listen to your body’s changes rather than constantly trying to chase the new trend. In this epi we go over what compound lifts are and I give you the 4 main reasons this idea of you only need to do “heavy compound lifts” has become a popular line in the fitness industry - hint - it’s def more about the aesthetics {hello programming - I haven’t ranted about you in a while} and then 4 reasons you should be training weird movements in addition to the heavy compound lifts. If you want to skip the gratitude I do at the beginning of every episode and just jump right into what compound lifts are head to 4:29 of the epi, for the 4 reasons heavy compound lifts are blowing up lately - head to 5:45 of the pod and if you want to know why you should be doing the weird stuff in addition to heavy compound lifts head to 12:20 of the pod. Hope you love the episode friend! Links mentioned: My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca Season 2 episode 4/ calories in vs calories out: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000511936155 Mind pump podcast: https://podcasts.apple.com/ca/podcast/mind-pump-raw-fitness-truth/id954100822 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. Today’s question is “ Is it best to separate workouts like leg day, arm day etc or can you work on your entire body daily” One of the most commonly asked questions - and source of many disagreements between fitness professionals online. What’s a good weekly workout routine? Honestly there is so much info out there on all sides of these things - that’s the number 1 reason I try and teach you to learn to listen to your own body because like I always say science changes its mind all the time and as does your body’s needs… better to listen to your body’s changes rather than constantly trying to chase the new trend. In this epi I give you 3 + a bonus questions to ask yourself so that you can figure out what would work best for you- a workout split where you work each muscle group individually or working full body most days you workout. If you want to skip the gratitude I do at the beginning of every episode and just jump right into the questions you should be asking yourself to figure out your optimal workout split head to 4:40 of the pod. Hope you love the episode friend! Links mentioned: My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. Today’s question is “ I obsess about the scale - I check my weight first thing in the morning and every night before i go to bed and sometimes several times throughout the day- you have said you should avoid stressing about that - how do you do that?” So this episode is all about breaking up with the number on the scale an stepping into your body to feel all the feels and appreciate it so it can actually serve you better. As usual this isn’t medical advice - the whole goal of this podcast is to guide you to listening to your body over all the other info out there and to become an advocate for your own health - to try things out and decide if they work for your body in particular. If you want to skip the gratitude I do at the beginning of every episode and just jump right into my scale story head to 6:25 of the pod. If you want to skip to the 4 step plan of how to get out of a body/scale/mirror rut head to 12:30 of the pod. Lastly if you want some other measurables that are healthier for our body image than checking the scale head to 18:40 of the pod. Hope you love the episode friend! Links mentioned: My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Coregouse ball: https://www.amazon.com/gp/product/B00NQIUI96/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00NQIUI96&linkCode=as2&tag=sweatandyog0a-20&linkId=6530f58d34e35df9b53ca6a45be591b3 Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. My apologies for the pod being a little late today - it’s been a long day so I need to make sure I secure the right recording time w minimal amount of noise. Today’s episode is part 2 to the intermittent fasting episode - as I mentioned I decided break it up into 2 parts instead of one lengthy epi - The main argument for intermittent fasting is that it gives your body a break for 16 hours {or however long you choose to fast for} and while yes a break can be good - a break under stressful circumstances isn’t great and that is what IF can be to our bodies - an unnecessary stressor - I covered all of this in part 1 of the episode so make sure you check that out. To minimize the stress but still give the body a break I personally suggest the Autoimmune paleo diet. I know there’s a lot of conflicting info out there about kind of “diets” {and I say diets in quotation marks because while diet used to be considered a style of eating now it is synonymous w food restriction which I am not a huge fan of that}…. Anyway what kind of diets you should be following to get x y z results so I thought I would explain WHY i personally believe an AIP diet is a great starting point and what tweaks I actually suggest on that diet. As usual this isn’t medical advice - the whole goal of this podcast is to guide you to listening to your body over all the other info out there and to become an advocate for your own health - to try things out and decide if they work for your body in particular. If you want to skip the gratitude I do at the beginning of every episode and just jump right into why start w the autoimmune paleo diet head to minute 9:30 of the pod. If you want to skip to the modifications I would make to your AIP diet head to 11:30 of the pod. Lastly if you have been doing the AIP diet and aren’t sure where to go from here head to 14:15 of the pod. Hope you love the episode friend! Links mentioned: Part 1 : intermittent fasting:https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000515697798 Autoimmune Paleo { AIP} diet summary: https://pin.it/1rbesDc My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Freely Rooted Pod: https://open.spotify.com/show/1tGLQOvTU3jLwbeLupVNbZ?si=AqySaH1UQ2abhTeRzXDf7w Kori’s rewild insta: https://instagram.com/korimeloy?igshid=yr3p18yk6cox Fallon Danae Lee’s insta: https://instagram.com/fallondanae?igshid=770zmvmejfdf --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. In today’s episode we talk about our experience w the rona {this new 2019 virus}. As some of you may know - we had the rona and as a result of Kyle’s job we know 100s of people who have had it. I want to say - In this pod I am not trying to diminish the feelings or experiences of the people who have had this virus or have family or friends who have succumbed to it - if anything I think it makes it more sad that the public message of getting healthy w specific measures aren’t put out as a public message and anyone that tries to share them gets censored or banned. As usually I want to preface this by saying I am not a medical professional but I am just here to help encourage you to learn to LISTEN to your body above everything else! If you want to skip the gratitude I do at the beginning of every episode and just jump right into what my issues are w the new style of

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. In today’s episode we talk about intermittent fasting - I know there’s a lot of conflicting info out there about fasting of any sorts and w gwyneth peltriw putting out her if book - I thought it was time to clear the air for women on what is a yes and what is a no in my personal opinion As usual this isn’t medical advice - the whole goal of this podcast is to guide you to listening to your body over all the other info out there and to become an advocate for your own health But there is some science behind intermittent fasting and what happens so I want to tell you a lil but plusssss I want to share what I think is a better option imo. If you want to skip the gratitude I do at the beginning of every episode and just jump right into the why intermittent fasting is a no head to minute 4:40 of the pod. If you want to skip to the practical breakfast tips in the pod skip to 15:30 of the pod. Hope you love the episode friend! Links mentioned: FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Bone Broth Hot Chocolate: https://www.instagram.com/p/CC6UGKKj3VI/?igshid=vmxz5tmu1kxj Autoimmune Paleo Diet Summary: https://pin.it/1rbesDc --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. In today’s episode we talk about how to survive lockdown - if #3 happens to call - also just if your area {like mine} is super slow on the opening up! I am giving you 5 mental health things you can work on and 5 physical things you can work to help you survive another little while at home and avoid the burn out of trying to do it all and then crashing into the couch to netflix and chillin for the rest of the lockdown {unless that’s actually what your body is calling you to do for a period of time and in that case you do you - and come back to the list when you’re ready} If you want to skip the gratitude I do at the beginning of every episode and just jump right into the 5 physical tips head to minute 9:00 of the pod. If you want to skip to the mental health tips in the pod skip to 16:30 of the pod. Hope you love the episode friend! Links mentioned: Food Tracking Journal: http://sweatandyoga.com/foodtracking My Poshmark Closet: https://posh.mk/82kgoCNrGeb Healthy Habit Ideas: https://www.pinterest.ca/pin/836895543257024721 Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link Flo App: https://apps.apple.com/ca/app/flo-health-period-tracker/id1038369065 My insta: http://instagram.com/suncanasay Red light on the cheap: https://www.instagram.com/p/CL5KCARFui6/?igshid=f4c0lfc7f7rb --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. In today’s episode we talk about weather or not the pill is the reason you are struggling w muscle gains or weightloss, what you can do about it even if you want to stay on the pill, my experience with the pill, my body’s struggles and getting in tune with my body after coming off of the pill. We also go through some helpful things you can do when coming off the pill to assist your body and tune back in. If you want to skip the gratitude I do at the beginning of the podcast and just jump right into : My story head to 9:48 in the show If you want to stay on the pill but make some changes to help your body gain more muscle/lose weight head to 23:00 in the show If you are coming off of the pill and want some tips to assist you /your body in the process head to 29:30 in the show. *not medical advice* Hope you love the episode friend! Links mentioned: Free Gut Reset ebook: http://sweatandyoga.com/gut-reset Organika Health IG: https://instagram.com/organikahealth?igshid=1eh582u4hmhy3 Autoimmune Paleo Diet Summary: https://pin.it/1rbesDc Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link Kobo: http://kobo.com My insta: http://instagram.com/suncanasay Period Reel link: https://www.instagram.com/reel/CMVM_cohl8t/?igshid=1949cyr1kluls --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. In today’s episode we talk about how to “get back on track” after you have taken a break from health and fitness. How to make sure we aren’t doing too much and causing burn out in the name of “health” In this pod I give you 10 actionable tips to get you jumping back on that diet and exercise band wagon {but like for good ya know

Hey friend

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. It’s time we all learned to love the skin we’re in and learned to listen to our bodies. In today’s episode we talk about diet vs exercise Hulk vs Thor {yes I’ve been watching the Big Bang Theory Wayyyyyy too much hahaha} If you want to start a healthy lifestyle, which one is more important: diet or exercise? Well spoiler alert - it’s both But in today’s episode I dive into some practical tips on how to start and which one is easier {not necessarily more important} and why. We all start somewhere - why not start w this episode ya know? Links mentioned: FREE 7 Day Workout Plan: http://sweatandyoga.com/glowupweek Ask your Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link My insta: http://instagram.com/suncanasay --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Hey friends Welcome back Happy Sunday Today I want to answer the question from one of my email subscribers of “How to continue to keep the weight off after you reach your goal but incorporate cheat meals” I start by showing some gratitude {cause we could all use it atm #amirite } I rant about the term “cheat meal” a little {cause it’s a little programmy no? Plus we gotta watch what we feed our minds as well as our bellies} Then at 9:20 I give you 8 tips and tricks to keep you on the path you want to be on. Hope you enjoy it Sincerely, Your realistic health and fitness BFF Links: FREE 7 Day Workout Plan: http://sweatandyoga.com/glowupweek Ask your Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link My insta: http://instagram.com/suncanasay HD insta I mentioned: https://instagram.com/my.humandesign?igshid=1ceovywt59qu8 Book I mentioned: https://www.kobo.com/ca/en/ebook/the-house-in-the-cerulean-sea --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Hey friend! Like Batman I’m Back - not that you noticed - I was inconsistent at best lol - but I shall be back every Sunday from here on out I asked the people on my insta if they were setting health and fitness goals this year and woahhh the entertainment and media industry programming shone through big time so I thought I should definitely address that somewhere - and what better place than right here - so we are starting a new seasons of the podcast and we are calling it the love the skin you’re in pod! Let’s do this thing friends

⤳ Sweat for a workout

Welcome back my healing friend

If you have been following along you know that I have spent some time clearing my skin and one of the things I did is drink celery juice for 30 days straight. { You can watch that here: https://youtu.be/tN1svk0ehdc } I didn’t just dive into the whole celery juice thing willy nilly I did take the time to read Medical Medium’s book { click here to check it out: https://amzn.to/2Z9dpwr } and decide for myself weather or not this was something I needed to try out. I decided it was - but not for the reasons you may think! In the episode I talk the good/bad and ugly about the Medical Medium. I talk about what the diet consists of and what I don’t agree with within his parameters. I also talk about how you would decide if his diet is for you and what all of this media coverage and clout is doing for people trying to get healthy! So go on… Click that listen button and let me know what you think about this whole shin dig You can find me over on the gram so you can give me #alltheopinions : http://instagram.com/suncanasay As always - make sure you listen to your body and do you boo ✌️ out A - town Grab any of his books here: https://www.amazon.com/s?k=medical+medium&ref=nb_sb_noss_1&_encoding=UTF8&tag=20050005-20&linkCode=ur2&linkId=bd7df6bf391af46d80f160cd6636fa98&camp=1789&creative=9325

If you have followed along for a while you know that I am workin on clearing up my skin. You can check out the full series so far here

You know when you think you’ve really gotten past all that childhood bull and then something hits you like a ton of bricks? Yea... That happened to me today - as I go through the #clearskindiaries on my Yt { http://sweatandyoga.com/tv } I am delving deeper into healing from the inside out and one stigma I neeeeed to break is that as we grow older we get uglier ... I remember being a 20 year old and hating how I looked - now I’m a 30 year old ok w how I look and I’m tryin to get better about that So I’m out to age gracefully What’s your plan for your 20s 30s 40s 50s and so on? If you do the exercise at the end make sure you let me know over on #thegram { http://Instagram.com/suncanasay } Catch ya next time friends ✌️

I started reading the book the creative entrepreneur - which is sort of like a scrapbook for when you need to reset your entrepreneurial journey { or at least that’s what I’m telling myself

The changes that Sweat & Yoga has been going through lately got me in my feelins like Drake! So I have had an interesting year and as I seem to find out recently that was actually a duhhhh from an astrological perspective but more on that latel yo! What this year has brought out is all the feelings and I’ve spent the end of 2018 journaling and getting into everythinggggg - it’s been pretty world shifting and I’ve figured out why I do certain things and as a result I’ve revised the Sweat & Yoga Core Values to reflect more of what I want the brand to represent so I thought I would piece together some of the things that have helped me get to my Core Values here on the podcast As usual it’s totes unscripted so I am just giving you some of the key steps that I went through as I discovered my Core Values A big helper in my recent discovery has been Lacy Phillips of Free and Native - her programs have been magical { and as promised} here is her free clarity Deep Imagining - https://www.freeandnative.com/a-little-slice-of-clarity If only I had had this stuff earlier = pure magic The steps to finding your own core values are explained in more depth in the pod but essentially: - collaging - description of the images - colour coding the different words that keep coming up - spending a few weeks hitting down anything that evokes emotion and sorting it into some sort of category Bonus: narrowing down to 10 or less As usseee thank you so much for joining me if you loved this and want more soulful movement musings lemmenoe, subscribe even leave s review if you feel so compelled You can find me: Insta: http://instagram.com/suncanasay YT: http://sweatandyoga.com/tv Blog: http://sweatandyoga.com Sending you all the feels

I have lately been into the #journaling world and life and honestly it’s made the biggest difference - listen to find out why! - if you’re looking for something more put together and an update on me taking back my mornings check out the Sweat & yoga YouTube channel http://sweatandyoga.com/tv and if you decide to journal and find your why share w me : http://instagram.com/suncanasay until next time

So you’re feeling stuck with your exercise routine and end up in a lul.... what’s a person to do? - I say find your super power - your strength - what lights you up . Listen to this episode which tells you the pitfalls of my #takingbackmymornings - how I failed and what I’m doing now to flip that switch. As always if you are looking for more curated and edited content check out YouTube {cause here I’m just rambling} http://sweatandyoga.com/tv and connect w me on the gram to tell me what your strengths are to ✌️ : http://instagram.com/suncanasay - until next time my fit friends ✌️

The number one thing that predicts weather or not most people {yours truly included} get their workouts in this week! Can you guess what it is? Just a quick episode - I was doing this exercise success principle right now and I thought I needed to share with you! Cause ya know today could be day 1 not just one day for your consistent exercise journey yo ✌️! In the episode I mention my BRAND spankin new Udemy course - yoga to boost confidence for women - you can check that out to get the coupon code hurrr : https://www.udemy.com/yoga-boosting-confidence-for-women-sweat-and-yoga/?couponCode=SWEATANDYOGA and obvi if you’re looking for something more put together and creatively curated make sure you check out the Sweat & Yoga YouTube channel : http://sweatandyoga.com/tv - I until next time stay sweaty my fitness friends

In this episode I talk about all the clarity I’ve gained lately to be a visual fitness inspire-er and storyteller plus badass movement ninja ✌️. I also discuss my plans for http://sweatandyoga.com for the rest of the year - how I plan to be consistent - how I’ve been overwhelmed and what kind of content you can expect to see! I’m so excited for the new chapter and I cannot wait to share it all with you! I’ll catch ya next time my sweaty Friend - #MovementNinja out ✌️- ps if you’re looking for more put together content and not just me rambling and storytelling into my phone then you’ll wanna check out the YouTube channel { http://sweatandyoga.com/tv } or the blog { http://sweatandyoga.com }

Yo sweaty Friend So yesterday on the gram I asked you to ask me some personal Qs I could A and so here we are w a lil get to know me thang! The questions cover anywhere from who inspires me fo is my name real... Click the play button and catch up w what o gots to say about this Sweaty Yogi yo! If you like me here I’m mos def cooler on YouTube so go check that out : http://sweatandyoga.com/tv yo #movementninja out ✌️

I’ve been gone for a min but now I’m home. I had this cray cray epiphany during a meditation - like I legit finally feel like I have found my purpose - so I’m here to share it with you! If you have any personal questions for tomorrow’s episode you’d like me to answer head over to http://instagram.com/suncanasay and shoot me a dm! Ima try and podcast consistently for a few tens of weeks yo! So keep coming back to check out dat new new! Until next time #movementninja out ✌️

So often we wonder how we can get over failures and be more confident - I honestly feel the answer is resilience so it’s something that I have been looking into the last few weeks and #geekinout about

Light therapy is something I’ve recently started discovering! I have found I love red light and would like to try out the other colour therapies as well! Find out more here - oh and ps - don’t forget that you can win a kale sweatshirt just by subscribing to the YouTube channel! Just click here - http://sweatandyoga.com/kaleyeacontest - until next time sweaty Friend

People often tell me they get easily de-railed during the holidays! Well these are my top 3 {plus a bonus} tips I use to make sure I don’t over eat - especially junky food I don’t even appreciate! Make sure to click here to win your kale sweatshirt! Http://sweatandyoga.com/kaleyeacontest - until next time #sweatyfriend

Vitamin b12 deficiency is a huge epidemic- or so I’m told. Recently I’ve caught myself exhibiting lots of those signs so I figured I’d look into why I can do about it! Find out what I’m doing here! Ps! Don’t forget you can win a kale sweatshirt just for subscribing to the sweat & yoga youtube channel? Just click here : http//sweatandyoga.com/kaleyeasweatshirt ! - until next time #sweatyfriend

So many students of mine express that they feel they’ve done something wrong when they are getting adjusted - no way Jose! It doesn’t mean you’re doing it “wrong” - remember there are no illegal movements! Find out exactly why you should be excited when a teacher adjusts you! Click just here and listen ! Until next time #sweatyfriend

Whenever we face anxiety we are told to take deep breaths buttttt there’s a twist to that - find out what it is here —- and don’t forget you can win a kale sweatshirt just by subscribing to the YouTube channel http://sweatandyoga.com/kaleyeacontest — I’ll catch ya next time sweaty Friend

I wake up at 5:30 am daily cause I like - I know sounds crazy right? But you can start to inch toward that morning routine too - you just gotta start small - start by implementing some of those super easy tips and tricks - cause #morningvibesarebetter ✌️! Don’t forget you can head over to http://sweatandyoga.com/kaleyeacontest to win a kale sweatshirt just by subscribing to the YouTube channel

I get asked this question all the time because I do have a Himalayan salt lamp appear in my #sweatandyoga YouTube videos quite often - what are he benefits of the lamp and why ya need to get one - Well I lay it out hurrr for ya girl

Poop is a topic that’s under discussed because it’s so faux pa - it’s smelly it’s slimy it’s gross but we need to discuss it because it can be a barrier and a teller of what’s happening in the body ! Quick listen here

Happy VITMAS day 4! VITMAS = vlog for Christmas! Today’s topic macros vs ie- In life and health & fitness this is legit the question I get asked most often! Should I intuitively eat or should I count my macros - the unpopular answer in my personal opinion is a very frustrating #itdepends

I often get asked “you lift and run so much why did you do your yoga teacher training before a certification like personal training “ listen here to find out my answers ✌️. Also make sure you head over to the #sweatandyoga YouTube channel http://sweatandyoga.com/tv for a chance to win our kale sweatshirt ✌️- until next time sweaty Friend you can find me here http://instagram.com/suncanasay

Sometimes our liver needs a little love to keep the process that keeps our life functioning well and here are 3 plus 1 bonus not commonly talked about detox strategies.

Carol Dweck brought into light this whole concept of growth mindset but how can we apply it to the gym

Super quickly popped on to talk about what happens to our Brains when we create habits

O m ggggggg - I just listen to David asprey’s #bulletproofradio we do often talk about the gut brain connection but wow something they said just struck me so hard! Gut brain connection reversed - head injuries affecting the gut bahhh mind body soul connection on a whole other leve! Check it my Rambles here and then head over to the YouTube channel

I often get asked “why do you teach so much about muscles” by my students or “why don’t your teach more about fascial lines” when more advanced yoga teachers come to my class - but I’m a firm believer in starting small! Oh ps! There’s also a fun announcement at the end of the episode! Pps! Make sure you check out the YouTube channel cause #imcooleronline lol - http://sweatandyoga.com/tv until next time sweaty friends

Our brains are one of the most powerful tools we have to help on our health and fitness journey! Make sure you are utilizing it- listen up to hear a not so talked about secret of the brain and how you can use it in your health and fitness transformation - we renew our bodies every 7 years - you can change your brain to like working out ✌️ until next time #sweatyfriend