Love the Skin You’re In | Sweat and Yoga
By Suncana | Your Realistic Fitness Bestie
What is real health?
How can I start a healthy lifestyle?
How many times a week should I workout?
How do I deal with days I don’t want to workout at all?
How can I stay motivated to keep going on my weight loss journey?
And most importantly … how can I learn to love the skin I’m in?
Welcome to Sweat & Yoga’s Love the Skin You’re In Podcast where we answer ALL of these questions and so much more! Every Sunday, your host Suncana Sonnenburg, aka your realistic health and fitness bestie, brings you the real real and often times unconventional health and fitness tips to help you hit your goals ✌️.
Love the Skin You’re In | Sweat and YogaMay 23, 2021
00:00
14:16
Should YOU do the 75 Hard Challenge | Why yes or Why not?
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
Nov 07, 202125:26
How to exercise with knee pain | Best practices to avoid knee pain | Fitness Beginner
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
Oct 31, 202123:21
Can you workout on your period? | Why does your motivation fluctuate throughout the month?
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
Oct 24, 202117:25
How to stay motivated and have self discipline | Motivation tips + tricks for gettin your workout in
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 👑 but they just are unless you want your health and fitness journey to forever require motivation.
We also do a little feelin myself visualization in the first part just cause well…
Ya know
Feeling into your body is how you’re going to actually learn to love it and move because you appreciate it!
If you enjoy these types of epis let 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
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
Oct 17, 202123:16
Where should you start if you’re a total fitness beginner | 3 things I wish I did earlier
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 👉 http://Sweatandyoga.com/ask
Decision 2: to start small - I know it’s not sexy but it makes a difference 🤷🏻♀️
Decision 3: to focus on what I can do/have rather than the things I want to restrict
And the 2 bonuses - resistance training and how little the weight on the scale actually means ✌️.
If you enjoy these types of epis let 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
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
Last week’s episode on thigh toning {w the meditation}: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000537375691
How to ditch the scale episode: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000518531548
About me highlight I was walking about: 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
Oct 10, 202121:02
How to tone thighs + lose thigh fat and love the skin you’re in
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 sweatandyoga.com/free-resources
Hope you love the episode friend!
Links mentioned:
FREE fitness library: sweatandyoga.com/free-resources
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Leggings you should check out if you love my workouts/posts - they’re designed to move:
USA: myzyia.com/sweatandyoga
CAN: mycanadazyia.com/sweatandyoga
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 sweatandyoga.com/free-resources
Hope you love the episode friend!
Links mentioned:
FREE fitness library: sweatandyoga.com/free-resources
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Leggings you should check out if you love my workouts/posts - they’re designed to move:
USA: myzyia.com/sweatandyoga
CAN: mycanadazyia.com/sweatandyoga
Oct 03, 202125:53
Redefining what healthy mean | fit does not equal healthy - we need to re-learn this
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
May 30, 202131:31
Why you quit your healthy lifestyle every 2 weeks | break up with workout burnout
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
May 23, 202114:16
Why fit “experts” say heavy compound lifts are the only way to train + why weird training is better
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
May 16, 202118:58
How to structure the workout week | 3 questions to ask yourself to find out
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
May 02, 202111:51
How to break up with the number on the scale and appreciate your body instead
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
Apr 25, 202128:57
Why you should start with the Autoimmune Paleo Diet | Part 2 of the Intermittent Fasting Pod
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: pin.it/1rbesDc
My FREE 7 day Workout plan:
sweatandyoga.com/glowupweek
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Freely Rooted Pod: open.spotify.com/show/1tGLQOvTU3jLwbeLupVNbZ?si=AqySaH1UQ2abhTeRzXDf7w
Kori’s rewild insta: instagram.com/korimeloy?igshid=yr3p18yk6cox
Fallon Danae Lee’s insta: instagram.com/fallondanae?igshid=770zmvmejfdf
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: pin.it/1rbesDc
My FREE 7 day Workout plan:
sweatandyoga.com/glowupweek
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Freely Rooted Pod: open.spotify.com/show/1tGLQOvTU3jLwbeLupVNbZ?si=AqySaH1UQ2abhTeRzXDf7w
Kori’s rewild insta: instagram.com/korimeloy?igshid=yr3p18yk6cox
Fallon Danae Lee’s insta: instagram.com/fallondanae?igshid=770zmvmejfdf
Apr 18, 202116:23
Our story w the Rona | Why I am skeptical about the new 💉 | Censorship
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 💉 is and my big pharma issues head to minute 6:30 of the pod. If you want to skip to our story in the pod head to 13:30 of the pod.
Hope you love the episode friend!
Links mentioned:
My IGTV: www.instagram.com/tv/CNcB5b1oxEk/?igshid=13cz1a35taf97
Rita Rogers IG: instagram.com/ritarogersco?igshid=q7sa3v61n2xo
The Content Collective: podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653#episodeGuid=008523f4-2dd9-4c5b-8439-761c158a6e03
Other useful resources:
For the Vax detox Dr. Jess: instagram.com/dr.jess.md?igshid=4hyd7pcjtr4n
I had a large list I wanted to share but all of them have been taken down so you’ll have to do your own research on it unfortunately now.
My FREE 7 day Workout plan:
sweatandyoga.com/glowupweek
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
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 💉 is and my big pharma issues head to minute 6:30 of the pod. If you want to skip to our story in the pod head to 13:30 of the pod.
Hope you love the episode friend!
Links mentioned:
My IGTV: www.instagram.com/tv/CNcB5b1oxEk/?igshid=13cz1a35taf97
Rita Rogers IG: instagram.com/ritarogersco?igshid=q7sa3v61n2xo
The Content Collective: podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653#episodeGuid=008523f4-2dd9-4c5b-8439-761c158a6e03
Other useful resources:
For the Vax detox Dr. Jess: instagram.com/dr.jess.md?igshid=4hyd7pcjtr4n
I had a large list I wanted to share but all of them have been taken down so you’ll have to do your own research on it unfortunately now.
My FREE 7 day Workout plan:
sweatandyoga.com/glowupweek
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Apr 11, 202129:16
Why Intermittent Fasting is Not for you girl | What to do instead in Pt 2
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:
sweatandyoga.com/glowupweek
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Bone Broth Hot Chocolate: www.instagram.com/p/CC6UGKKj3VI/?igshid=vmxz5tmu1kxj
Autoimmune Paleo Diet Summary: pin.it/1rbesDc
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:
sweatandyoga.com/glowupweek
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: sweatandyoga.com/ask
My insta:
instagram.com/suncanasay
Bone Broth Hot Chocolate: www.instagram.com/p/CC6UGKKj3VI/?igshid=vmxz5tmu1kxj
Autoimmune Paleo Diet Summary: pin.it/1rbesDc
Apr 04, 202122:40
Let’s talk about how to get through lock down mentally and physically
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:
sweatandyoga.com/foodtracking
My Poshmark Closet: posh.mk/82kgoCNrGeb
Healthy Habit Ideas: www.pinterest.ca/pin/836895543257024721
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Flo App: apps.apple.com/ca/app/flo-health-period-tracker/id1038369065
My insta:
instagram.com/suncanasay
Red light on the cheap: www.instagram.com/p/CL5KCARFui6/?igshid=f4c0lfc7f7rb
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:
sweatandyoga.com/foodtracking
My Poshmark Closet: posh.mk/82kgoCNrGeb
Healthy Habit Ideas: www.pinterest.ca/pin/836895543257024721
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Flo App: apps.apple.com/ca/app/flo-health-period-tracker/id1038369065
My insta:
instagram.com/suncanasay
Red light on the cheap: www.instagram.com/p/CL5KCARFui6/?igshid=f4c0lfc7f7rb
Mar 28, 202127:17
Let’s talk ... Is birth control affecting your muscle gain / weight loss?
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:
sweatandyoga.com/gut-reset
Organika Health IG: instagram.com/organikahealth?igshid=1eh582u4hmhy3
Autoimmune Paleo Diet Summary: pin.it/1rbesDc
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Kobo:
kobo.com
My insta:
instagram.com/suncanasay
Period Reel link:
www.instagram.com/reel/CMVM_cohl8t/?igshid=1949cyr1kluls
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:
sweatandyoga.com/gut-reset
Organika Health IG: instagram.com/organikahealth?igshid=1eh582u4hmhy3
Autoimmune Paleo Diet Summary: pin.it/1rbesDc
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Kobo:
kobo.com
My insta:
instagram.com/suncanasay
Period Reel link:
www.instagram.com/reel/CMVM_cohl8t/?igshid=1949cyr1kluls
Mar 21, 202137:01
Let’s talk about How to Get Back on Track with Your Diet and Exercise
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 🙋🏻♀️}
If you want to skip the gratitude and just jump right into the tips head to 7:05 in the episode where we talk about what saying “back on track” tends to tell our brain.
Hope you love the episode friend!
Links mentioned:
Food Tracking Journal:
sweatandyoga.com/foodtracking
Free 7 Day glow up {if you need a plan and don’t know where to start / don’t want to have to think too much}:
sweatandyoga.com/glowupweek
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Kobo:
kobo.com
My insta:
instagram.com/suncanasay
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 🙋🏻♀️}
If you want to skip the gratitude and just jump right into the tips head to 7:05 in the episode where we talk about what saying “back on track” tends to tell our brain.
Hope you love the episode friend!
Links mentioned:
Food Tracking Journal:
sweatandyoga.com/foodtracking
Free 7 Day glow up {if you need a plan and don’t know where to start / don’t want to have to think too much}:
sweatandyoga.com/glowupweek
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Kobo:
kobo.com
My insta:
instagram.com/suncanasay
Mar 14, 202123:09
Is Measuring Calories In vs Calories Out a Good Way to Lose Weight?
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 calories in vs calories out is the best way to lose body fat
Realistically it depends on how healthy/compromised your metabolism is but in this episode I will give you some steps to take no matter where your metabolism is
This pod is broken down into part 1 where I talk about a healthy metabolism and how to lean out safely without sending your body into fight or flight mode
Then part 2 where I talk about working towards a healthier metabolism by listening to your body so you can circle back to part 1 where you can lean out safely.
Hope you love the episode friend!
Links mentioned 💦
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Madeline Reinheart’s Youtube for Meditations:
youtube.com/c/TheHartSpacemadeline
My insta:
instagram.com/suncanasay
Noelle’s Insta for that egg yolk coffee:
instagram.com/noellekovary?igshid=12e7euemzoypm
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 calories in vs calories out is the best way to lose body fat
Realistically it depends on how healthy/compromised your metabolism is but in this episode I will give you some steps to take no matter where your metabolism is
This pod is broken down into part 1 where I talk about a healthy metabolism and how to lean out safely without sending your body into fight or flight mode
Then part 2 where I talk about working towards a healthier metabolism by listening to your body so you can circle back to part 1 where you can lean out safely.
Hope you love the episode friend!
Links mentioned 💦
Food Tracking Journal:
sweatandyoga.com/foodtracking
Ask your Health + Fitness Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
Madeline Reinheart’s Youtube for Meditations:
youtube.com/c/TheHartSpacemadeline
My insta:
instagram.com/suncanasay
Noelle’s Insta for that egg yolk coffee:
instagram.com/noellekovary?igshid=12e7euemzoypm
Mar 07, 202128:35
Is diet or exercise more important if you want to start a healthy lifestyle?
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:
sweatandyoga.com/glowupweek
Ask your Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
My insta:
instagram.com/suncanasay
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:
sweatandyoga.com/glowupweek
Ask your Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
My insta:
instagram.com/suncanasay
Feb 28, 202117:45
Let’s Talk Cheat Meals | 8 Ways to Stay Consistent to Maintain Weight loss
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: sweatandyoga.com/glowupweek
Ask your Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
My insta:
instagram.com/suncanasay
HD insta I mentioned:
instagram.com/my.humandesign?igshid=1ceovywt59qu8
Book I mentioned:
www.kobo.com/ca/en/ebook/the-house-in-the-cerulean-sea
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: sweatandyoga.com/glowupweek
Ask your Q’s here: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
My insta:
instagram.com/suncanasay
HD insta I mentioned:
instagram.com/my.humandesign?igshid=1ceovywt59qu8
Book I mentioned:
www.kobo.com/ca/en/ebook/the-house-in-the-cerulean-sea
Feb 21, 202123:36
Let’s talk health and fitness programming | weight loss and abs vs mental health 💪
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 🙋🏻♀️.
Links mentioned...
Free Glow up ebook: sweatandyoga.com/glowupweek
Ask your health + fitness questions: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
My insta: sweatandyoga.com/suncanasay
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 🙋🏻♀️.
Links mentioned...
Free Glow up ebook: sweatandyoga.com/glowupweek
Ask your health + fitness questions: docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link
My insta: sweatandyoga.com/suncanasay
Feb 14, 202114:41
Sweat & Yoga | Love the Skin You’re in
⤳ Sweat for a workout
🧘🏻♀️Yoga to feel somethin new
✎ Love a good story
💁🏻♀️So PUMPED hoops are back
🥑 FREE #glowup { 7 day step by step workout plan} sweatandyoga.com/glowupweek
🧘🏻♀️Yoga to feel somethin new
✎ Love a good story
💁🏻♀️So PUMPED hoops are back
🥑 FREE #glowup { 7 day step by step workout plan} sweatandyoga.com/glowupweek
Feb 14, 202100:34
Magnesium lowdown | Benefits | Deficiency | Supplements | Why I chose to take it for Clear Skin
Welcome back my healing friend 🙋🏼♀️
In today’s episode I talk all things magnesium!
What it is/ why it’s important to you and what some of the symptoms of magnesium deficiency can be.
I also talk about how to increase magnesium in your diet, how to absorb it better and then I throw out some of my own theories on what I think an easy and free way to increase absorption is { hint it has a lot to do w this playlist : https://www.youtube.com/watch?v=uv_hvI8mBjc&list=PLbLnFR-fGplwjjC4QOYipm1816SZNrxQ0 } 💆🏼♀️ @22:30
Additionally I get into why I decided to choose working on my magnesium levels for my skin rather than doing something topically or even supplementing with something else first @24:55
Things I mentioned in the pod:
Magnesium Citrate I take: https://amzn.to/2Kxq83T
Bulletproof supplement guide: https://www.bulletproof.com/supplements/dietary-supplements/optimize-your-supplements/
Youtube channel: http://sweatandyoga.com/tv
Clear Skin Diaries: https://www.youtube.com/watch?v=gaMxhXjHSLc&list=PLbLnFR-fGplyr_ueNpXFbPEp0vGBIOkVS
Sponsor: Sweat & Yoga: http://sweatandyoga.com/tv
Thank you so much for joining me on my healing journey friend! Catch ya next time!
✌️out A town
Aug 27, 201930:15
Medical Medium Scam or The Real Deal 🤔
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
Aug 19, 201930:18
GI Health | Clear Skin Diaries | Acne and the Gut
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 👉: https://www.youtube.com/watch?v=gaMxhXjHSLc&list=PLbLnFR-fGplyr_ueNpXFbPEp0vGBIOkVS
But today I am going to tell you what my plans for clearing my skin are for the month of August 🙌.
I am taking something called GX Assist.
This is Doterra’s natural detox formula. It helps to create an unfriendly environment for pathogens in your GI tract.
I go over it’s components, what the research says and tell you how I am incorporating it as well as all of the main questions I have gotten about this product, such:
- Is GX Assist Vegan?
- Can it help with yeast infections?
- What do I do if I get intense cramps/sweating/bloating while taking it and what can that mean?
And many more…
I hope that you will decide to try this out with me if you are already purchasing Doterra and were wondering how you can incorporate it. If you are not this is where you can purchase it : https://www.mydoterra.com/ShoppingCart/index.cfm?FuseAction=CategoryShop&CategoryID=203&retail=1&lng=en_can&Country=CAN&ShopType=NFR&OwnerID=2140510&lng=en_dot
And stay tuned for many more Clear Skin Trials
Let me know what you have been trying for your skin and if it has been workin for you! 🙋♀️
I always love hearing other’s skin stories and triumphs.
You can also catch a lot of the crazy stuff I try over on #thegram http://instagram.com/suncanasay
✌️ Out - A town
Aug 12, 201916:33
Aging gracefully + Childhood Programming
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 { 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 { Instagram.com/suncanasay }
Catch ya next time friends
✌️
Yea...
That happened to me today - as I go through the #clearskindiaries on my Yt { 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 { Instagram.com/suncanasay }
Catch ya next time friends
✌️
May 12, 201913:14
Start doing this now | Theming your year | My Self Discovery
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 🙋🏼♀️}
I needed a little juice cause the celery juice videos are taking sooooo long to edit - sooo much footage
So I thought I would rearrange my business thoughts and this book had been on my shelf for a while ...
So I dove on in..
This book requires a lot of journaling and then going through and seeing the woven theme for my year
Click listen to figure out what I figured out
The Taurus in me was all sorts of excited ..
What’s your theme for the year? { please do share it w me over on Instagram.com/suncanasay }
Oh ps! You can check out the celery juice and water challenge videos over on sweatandyoga.com/tv
K catch you next time✌️ out eiten
I needed a little juice cause the celery juice videos are taking sooooo long to edit - sooo much footage
So I thought I would rearrange my business thoughts and this book had been on my shelf for a while ...
So I dove on in..
This book requires a lot of journaling and then going through and seeing the woven theme for my year
Click listen to figure out what I figured out
The Taurus in me was all sorts of excited ..
What’s your theme for the year? { please do share it w me over on Instagram.com/suncanasay }
Oh ps! You can check out the celery juice and water challenge videos over on sweatandyoga.com/tv
K catch you next time✌️ out eiten
May 11, 201917:41
Finding Core Values in 2019 | Feeling into Your Core Values
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 💕💕
Dec 21, 201832:02
Finding my Why and what made the biggest difference
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 💕💕
Aug 16, 201811:57
Declaring my Superpower & other Fire Starter Sessions
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} sweatandyoga.com/tv and connect w me on the gram to tell me what your strengths are to ✌️ : instagram.com/suncanasay - until next time my fit friends ✌️
Jul 25, 201811:42
Weekly Fitness Routine
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
Jul 03, 201813:26
Fitness Storyteller
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 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 { sweatandyoga.com/tv } or the blog { sweatandyoga.com }
Jun 25, 201808:16
Personal Q & A | who inspires me?
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 : sweatandyoga.com/tv yo
#movementninja out ✌️
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 : sweatandyoga.com/tv yo
#movementninja out ✌️
May 23, 201819:30
Dat new new - Intro / Why Sweat & Yoga 🧘🏼♀️
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 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 ✌️
May 22, 201810:51
Building Resilience 💪
So often we wonder how we can get over failures and be more confident - I honestly feel the answer is resilience so it\u2019s something that I have been looking into the last few weeks and #geekinout about \ud83e\udd13\u270c\ufe0f- this whole next month is cray X-ray w the #Exercise Habit challenge happenin over on the #sweatandyoga YouTube channel - if you\u2019re interested in joining head over to sweatandyoga.com/tv and check out the latest playlist - all the vids are there and ready we are already on day 5! Woot woot ! But once the challenge is over i have something Uber exciting coming for you guys on the Sweaty Yogi podcast \u270c\ufe0f
Jan 05, 201805:39
Red light therapy - yay or bay
Light therapy is something I\u2019ve 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\u2019t forget that you can win a kale sweatshirt just by subscribing to the YouTube channel! Just click here - sweatandyoga.com/kaleyeacontest - until next time sweaty Friend \ud83d\udc95\ud83d\udca6
Dec 16, 201706:19
Top 3 Holiday diet tips #🥑
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\u2019t over eat - especially junky food I don\u2019t even appreciate! Make sure to click here to win your kale sweatshirt! Http://sweatandyoga.com/kaleyeacontest - until next time #sweatyfriend \ud83d\udc95\ud83d\udca6
Dec 14, 201704:60
About my vitamin b12 💊
Vitamin b12 deficiency is a huge epidemic- or so I\u2019m told. Recently I\u2019ve caught myself exhibiting lots of those signs so I figured I\u2019d look into why I can do about it! Find out what I\u2019m doing here! Ps! Don\u2019t 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 \ud83d\udc95\ud83d\udca6
Dec 13, 201708:33
Yoga adjustments = good 🧘♀️✌️
So many students of mine express that they feel they\u2019ve done something wrong when they are getting adjusted - no way Jose! It doesn\u2019t mean you\u2019re doing it \u201cwrong\u201d - 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 \ud83d\udc95\ud83d\udca6 ps! Don\u2019t forget you can win the sweat & yoga Kale Yea sweatshirt just for subscribing to the YouTube channel - just click here http://sweatandyoga.com/kaleyeacontest
Dec 13, 201709:25
Take feels breaths = myth 🌬
Whenever we face anxiety we are told to take deep breaths buttttt there\u2019s a twist to that - find out what it is here \u2014- and don\u2019t forget you can win a kale sweatshirt just by subscribing to the YouTube channel sweatandyoga.com/kaleyeacontest \u2014 I\u2019ll catch ya next time sweaty Friend \ud83d\udc95\ud83d\udca6
Dec 11, 201704:60
How to wake up early 🌅✌️
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 \u270c\ufe0f! Don\u2019t forget you can head over to sweatandyoga.com/kaleyeacontest to win a kale sweatshirt just by subscribing to the YouTube channel \ud83d\ude4c. Until next time sweaty Friend \ud83d\udc95\ud83d\udca6
Dec 08, 201708:24
Himalayan salt lamps & #health
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 \ud83d\udc81\ud83c\udffc! Don\u2019t forget to check out sweatandyoga.com/kaleyeacontest to subscribe to the YouTube channel and be entered into a giveaway for our kale yea sweatshirt - until next time #sweatyfriend \ud83d\udc95\ud83d\udca6
Dec 07, 201709:08
Is my poop normal 💩
Poop is a topic that\u2019s under discussed because it\u2019s so faux pa - it\u2019s smelly it\u2019s slimy it\u2019s gross but we need to discuss it because it can be a barrier and a teller of what\u2019s happening in the body ! Quick listen here \ud83d\udc95 and Ill catch ya next time #sweatyfriend - don\u2019t forget to head to the sweat and yoga youtube channel and click on the link in the latest video description to win a kale sweatshirt \ud83d\ude4c sweatandyoga.com/tv and then catch up w me on Instagram instagram.com/suncanasay \ud83d\udc95\ud83d\udca6
Dec 06, 201707:34
Gut and the brain 🧠 💪
O m ggggggg - I just listen to David asprey\u2019s #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 \ud83d\udc49 http://sweatandyoga.com/tv & insta http://instagram.com/suncanasay until next time sweaty Friend \ud83d\udc95\ud83d\udca6 ps!! Are you excited about vlogmas / VITMAS ? You should be \ud83d\udc81\ud83c\udffc
Nov 29, 201709:10
Why you need to know muscles💪
I often get asked \u201cwhy do you teach so much about muscles\u201d by my students or \u201cwhy don\u2019t your teach more about fascial lines\u201d when more advanced yoga teachers come to my class - but I\u2019m a firm believer in starting small! Oh ps! There\u2019s also a fun announcement at the end of the episode! Pps! Make sure you check out the YouTube channel cause #imcooleronline lol - sweatandyoga.com/tv until next time sweaty friends \ud83d\udc95\ud83d\udca6 instagram.com/suncanasay
Nov 24, 201708:27
Get #fit tricking your brain 🧠
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 \u270c\ufe0f until next time #sweatyfriend \ud83d\udc95\ud83d\udca6 ps!! For less rambly more put together content head over to the YouTube channel sweatandyoga.com/tv and insta instagram.com/suncanasay
Nov 22, 201708:03
How to stay motivated to gym 💪
I\u2019m calling bull on anyone that thinks they need to just do the same workout from here on out cause their body responds well! There\u2019s tons of ways to scale your workouts and that\u2019s the key to keeping yourself motivated day after day . Until I figured this out I was mad jealous of anyone who seemed to be able to always stay motivated no matter the circumstances! Listen up to hear their secret and now mine - until next time sweaty Friend \ud83d\udc95\ud83d\udca6
Nov 16, 201709:36
Burn more calories today 💪
This is a super dee duper quickie - today we are talking about something Brandon Burchard calls transitions - in life we make tons of them daily! he recommends taking a few deep breaths and setting an intention - guess what yours truly recommends \ud83d\udc81\ud83c\udffc
Nov 15, 201704:56
3 Simple ways to get in shape
Lemme just clarify! Simple and easy are 2 different things. A life threatening experience w a spider this am prompted me to get this out there {lol not for real it was just huge}. Anyway - I need you to understand that health and fitness needs to start small and that you need to figure out the details of things. So many people know the overarching \u201cget health\u201d or \u201ceat better\u201d or \u201cexercise more\u201d but how do you start and where - and better yet how do you make it last past the 30 day cleanse or whatever - check it out here yo \u270c\ufe0f
Nov 10, 201704:59
Top 5 ways to get abs yo 🤜
My top 5 ways to see some of them abi definition \u270c\ufe0f. Also a way to burn a 1000 extra calories - cause yo girl had got ya! Some pretty dang unique advice on getting abs including to train in isolation - just hear me out girl\ud83d\udcaa For more polished thangs check out my YouTube channel sweatandyoga.com/tv . Ps this week I\u2019ll be doing an extra episode to see how I feel about it so stay tune - I keep feeling like I need to ramble more cause anchor now allows me to but that\u2019s all I\u2019ve gats ta says yo- listen up and make sure you hit subscribe so you get notified when there\u2019s moreeeee - peace out a-town \ud83d\udc95\ud83d\udca6
Nov 08, 201710:03