WEBVTT
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Empowering brilliant women in healthcare over 50 to transform burnout and compassion fatigue into renewed passion, reigniting your spark to create a life that energizes you every single day.
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I'm your host, Dr.
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Jules.
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Let's get to it
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We've got a wonderful guest today, and I'm just gonna let Tania introduce herself and tell you all about her fabulousness that she does.
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All right.
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Thank you, Julie.
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Julie was on my podcast, Menopause Made Easy with Tania.
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We had an absolutely fabul- fabulous conversation, and, I feel like I know you, and, you're just so warm to talk to.
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So we were talking about sugar, and nervous system, and basically I'm gonna take you back to the 1980s when this was happening, and we're in a very different world, and I'm in my teens, and I don't know about nervous system.
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I don't know how to regulate my nervous system, and my parents separated, and it was very tumultuous, and you're a teenager, and I basically turned to sugar.
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I turned to sugar to soothe myself.
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Okay.
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And this lasted about three decades.
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And I wrote a book called Cookie Dough in the Dark, which talks about the shame, the guilt, and basically it wasn't until I let go of a diet mentality, a, on Monday I'll stop eating sugar, on quick fixes, on punishment, on berating myself, on just every mean punishable thing I could do.
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I would exercise if I ate.
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Just this back and forth that in, I, I had kids, so it was in my early 30s where I basically surrendered, and I just said,"I cannot continue on this path." Yeah.
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And this is still before iPhones.
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This is still before technology.
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So I still was in the complete dark, but I just knew that what I was doing did not feel right in my body anymore.
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Yeah.
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And so this has been a process.
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This is not overnight.
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This has been...
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And I think it might be easier, even though I'm telling you that, sugar is really tough, but we have more help, and more support, and people like you educating us about the things that we can do.
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So I basically just decided I was going to love myself.
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I was gonna love myself.
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I was going to start being curious, compassionate, give myself grace and patience, and I cannot tell you, Julie, when I surrendered, oh my gosh.
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I, I have goosebumps It's pretty amazing.
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It's so- Yeah and I see so many women cau- and I've been personal training for over 35 years.
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I'm a nutrition coach, behavioral change coach.
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I do so many things in the health and wellness space, and over the years, like I'll tell you one of the things that really connected me to the nervous system, without again me even knowing it,'cause this is, 15 years ago.
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But,, I, I just wanted to share my story because I know there's a lot of women that just think another diet will help them, another exercise program- Yeah will help them, and it's so much more than that.
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So that's- Yeah me in a nutshell.
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Yeah.
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That's a lot, and I think probably a lot of folks listening resonate with that because I, what I'm hear- my therapist, what I'm hear you say it, it was almost an eating disorder type situation for you.
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I've lived through eating disorder myself.
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I've, was an aerobic instructor since 1980-something.
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I, when Jane Fonda had her little ha ha ha going.
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Yep.
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That, that we would turn to.
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Well then, if I ate this, I'm gonna go punish my ass this way.
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Yes.
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And I'll exercise it off.
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And I mean, it, it becomes this conundrum.
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And you know, back in the'80s, we didn't ha- good old, Dr.
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Poor Hayes had not given us the, all the research on nervous system and o- ca- I trained in the early'90s to be a therapist.
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We did not talk about that.
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It was all in the head.
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We weren't talking about the physiological piece that goes with biology.
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But we didn't have all the, um, all the bells and whistles they have now, physiology, biology, mental health, psychology, all those things.
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And we were just...
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i remember the first time I went to a doctor to try to get help for my eating disorder, and I'm coming from a real eating disorder place, and the first thing he did was told me I gained too much weight during my pregnancy, which I mean, th- it was another three years before I tried to get help again, because that was the last thing- Mm-hmm a woman needs to hear when she's struggling, burned out.
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It's hard to raise kids.
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It's hard to be a woman.
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You're going around meeting everyone's needs and putting your oth- yours on the back burner.
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So it sounds like that was really something that impacted as you're trying to figure this thing out, and it started so young for you.
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I, mine started at nine.
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How old do you think you were when you realized sugar was your coping mechanism?
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Oh, I think I was much younger.
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It was a combination of sugar and alcohol.
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Okay.
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But,, the alcohol obviously came in my teenage years, but sugar definitely was a, was a part of my life.
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Yeah I don't know if I consciously put the two together when I was younger of like,"I feel this way, I'm going to eat sugar." Oh, right.
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Yeah.
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Right?
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Because- We- so I'm just ex- I, just when I started to figure all this out, I'm just like, oh my gosh, I was just always trying to soothe myself.
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And I chose- Yeah food or alcohol.
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Yeah.
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Mostly sugar.
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And, I, I- But there's so much, there's so much sugar in alcohol, if we really look at it.
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Oh.
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I could see where that would be a- Oh, yeah natural, place to go.
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Yeah.
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Yeah.
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It, and it was all to, it, basically if I boil this down- It's really that I would have moments of feeling uncomfortable, and I didn't know how to process it in my body, so I ate.
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And then when I ate, I would feel shame and guilt, and that would take away from the discomfort of what I was feeling, and that became my focus.
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Oh, sure.
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Right?
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Because I didn't understand how to process these feelings I was feeling.
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I just, I was lost.
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And so it just became, And then you get busy in life.
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And, as a personal trainer, if people would look at me, they wouldn't think I had a problem because- I'm in shape.
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So people don't see the inside turmoil, the pain you're going through.
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And, you also have to be in a position to be vulnerable.
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Which, I've ebbed and flowed out of during...
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'Cause it's embarrassing.
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It's embarrassing to eat- Yeah four Snickers bars in a row.
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And then I would go to the gym for two and a half hours.
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And- Right...
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and the inflammation in my body, and just the lack of understanding.
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Like you said, we weren't taught this.
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I was not...
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I was taught- Mm-hmm calories in, calories out, right?
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I was not taught how to regulate anything.
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Yeah.
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And so when,, you and I spoke about this, but it probably...
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it's probably 18 years ago now, but I'm a very type A, very energetic person.
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And,, same with working out.
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I was always working out hard, I didn't take the time to appreciate the, my breath or slowing down or any of this stuff.
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Now, I did become a Pilates instructor in 1997 after I broke my foot, and I was in a cast and needed something to do, so I became a Pilates instructor.
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And I really, even when I started teaching that, I was like,"I don't get it.
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I don't get it.
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I really...
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Like, it's so-" Slow.
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It didn't feel hard enough.
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Yeah.
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You were so...
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I was like,"Oh my God, I'll just, I'll train people'cause that's what they want." But then I started infusing it, and then I started to evolve, and then I started to slow down.
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And then I would say, so I'm 56, so 46, I would probably say 40, around 40, late 30s, I f- I got a foam roller, and I started teaching foam rolling in my classes.
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And within two weeks I said to my class,"Does anybody feel calmer?""Does anybody feel more centered?
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I feel so centered." And everybody was like,"You know what, Tania?
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That's really interesting.
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I'm actually feeling more relaxed, more centered." And that was, like, another huge aha moment for me that I was,, onto something with slowing down.
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Yeah.
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Slowing down, and still didn't really, couldn't put a name to it or anything.
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But just knew that it was, helping me to calm down.
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When you eat sugar, you're just on a, you're on a high, and then you need more sugar- and more sugar.
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And I'm still at times working through noticing when I feel amped up, when I feel frustrated or- in discomfort, tired, and using a tool that helps to calm my nervous system rather than food.
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It's a process It would, absolutely is.
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A lot of the gals listening to this, particular podcast will be, in the helping field, healers, helpers, perhaps struggling with burnout and compassion fatigue.
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And what you talked about, self-compassion, is the absolute exact thing what they need to be focusing on, and nervous system regulation and such.
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So what are some tools that you really like to go to to help the people that you're working with?
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Well, you know, one that's available to all of us is just your breath.
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You don't need anything.
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You can be anywhere, and just to come into your breath is a gift.
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To slow down, connect, feel your feet on the floor, your body on the chair, or if you're, lucky enough to be grounding in nature.
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And to really to notice when you're starting to get...
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So it's one thing to practice this in class.
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It's another thing to take it out of class, and then when you're in a situation, life is throwing you all sorts of balls, to really come into the breath.
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And this is what I've noticed from doing some of Joe Dispenza's work, is that we get chemically addicted to feelings.
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So I can absolutely tell you that I was chemically addicted to rushing and sympathetic overdrive, like, all of these things.
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Like, just go, go, go, go, go.
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My body was- really comfortable in that state.
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I was addicted to it.
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So you almost do things to, bring that on.
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So I had to recognize that in myself, that when I actually started to breathe, it was uncomfortable.
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It was really uncomfortable because I was breaking this- Oh, right pattern.
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It's a new neural pathway- That- you're building.
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Yes.
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So breathing.
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Rolling.
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I do a lot of rolling still.
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I do miracle balls.
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I do blocking.
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I do a lot of fascia work.
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Yes.
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I go into nature.
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I have time in my day where I...
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Like, you talk about the self-care piece.
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It's not being selfish.
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It is really pouring into your cup so you can give to others, and to yourself.
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But, as a mom, like you said, and somebody who care, I care deeply about people, I was always giving.
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Giving, giving, giving, giving.
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And again, that became who I was until I was like, got really sick- Um, a few times where then I was like,"Tanya, that's a sign that you need to change what you're doing, and you need to fill your cup up." And that's not being selfish.
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Right.
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That is being loving and compassionate to yourself.
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Mm-hmm.
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And so giving yourself time during the day to just, whether it's a cup of tea, i go out on the grass a lot and ground.
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I go into my garden.
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I walk my dogs.
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Anything that fills my cup.
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It could be going out with a girlfriend, but it's really listening.
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I think the thing, is when I listen to myself and I'm like,"Do I want to be alone?
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Do I want to be with people?" What's going to make me regulate myself right now?
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Because sometimes being with too many people is disregulating.
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Yeah.
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Yeah.
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And so really, there's no, do this, but as you know and you teach, there are a lot of tools, breathing, fascia work- Right nature, that you can start to bring in to your daily habits.
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And so I just live a very different life compared- Yeah to what I did.
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Well, and I'm sure your body's happy for it.
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Oh.
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I think one thing my listeners might really be interested in hearing a little more about, because I talk a lot about our issues are in our tissues, the fascia- Oh is something we absolutely have to work on, and the roller work might be something.
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Do you have a particular roller exercise that you use that you might could share?
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Yes.
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You know, I say that,"Issues in our tissues," all the time, and cellular memory.
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Uh, y- I...
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You know, first of all, you want a medium density roller, a 36-inch long one.
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You could get a half one if you are feeling, not comfortable on a full roller.
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But, I do recommend a full roller, and honestly, I will just get on it, and when my spine connects to the roller- It's like a wave of pure bliss, to be honest.
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And then I will rock left to right very slowly, and I will breathe and I will connect.
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That's one really simple move on the roller.
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It's pure.
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And I have worked feet for a long time.
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You can just,, have the roller in front of you, put your foot on the roller, and just move it left to right, back and forth, just to, connect yourself through your feet.
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That's another really easy one.
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But just laying on it, is- Okay and then from there you can do whatever, but it is very comforting for me.
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It sounds very grounding, Oh, yes and I'm big on the embodied piece where these floating heads of competence, it's uber important that we get into our bodies and feel- Mm-hmm what's going on because as the sugar or the alcohol or whatever we're using, scr- doom scrolling, whatever we're using, we're trying to escape being embodied.
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So the more we can find tools to help us embody in this roller, that's an interesting one.
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I hope everyone will listen up and give a little try.
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Not give a little try.
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Try it.
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Because it sounds like it's, it would be very helpful.
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Another really interesting one that I'm learning about now is yes, like you say, we're too much in our head- Our emotions are too fleeting, and I've been doing a course by Dr.
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Zach Bush, is really coming into our, gut.
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Oh yeah, gut, yes.
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And so simply by putting your hands on, like belly button, pubic bone area, and breathing into there, is really, again, trying to connect us into our deeper soul, our deeper being.
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Yeah.
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And that is something that I have been doing for about six years consciously is, having a block or a towel or a ball underneath in that area and breathing into it to really awaken myself at a deeper level.
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I use a lot of chakra psychology.
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Mm-hmm.
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Which that, you're talking about the root chakra there.
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Yes.
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And that's an uber important piece, part of us to feel safe.
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That's where body safety comes from.
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So that's beautiful that you're doing that for yourself.
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Mm-hmm.
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That's gotta feel really good.
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Mm-hmm.
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So, what, what are some of the fa- um, so the ladies you work with, tell us a little bit about that and how people can find you, and things that you do that you think the audience would really be interested in.
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Well, you know what?
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I am a very One thing is very playful nature.
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So when you come to my classes or, and I do online, I have a, an academy called Vibrant Living Academy where I teach in per- like online Zoom four times a week, and if you miss the class you can catch the replay.
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And I have a phrase, and it's called practice and play.
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And I've been personal training for over 35 years.
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I'm kind of tired of the,, standard bicep, shoulder press.
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And so for the last few years I have been really incorporating youthfulness and play.
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We need to play again.
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Yes, we do.
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To bring out that inner child.
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And so the ladies that come to my either in person classes or online classes- They have the opportunity to tap into, we play on a resist-a-ball, a roller, miracle balls.
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We do weights.
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We do a lot of, just intuitive movements.
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We also do some standard stuff as well, but, I invite people to play.
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So a lot of my participants,, are just, I'm just seeing their youthful energy come out.
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I'm seeing way more mobility because they're trusting their bodies to move in different ways.
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So instead of, you know, we're very linear.
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Everything's so linear, right?
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Mm-hmm.
00:17:40.913 --> 00:17:47.163
So let's get some side-side action, some up and down and twist around and my whole thing is vibrant living.
00:17:47.163 --> 00:17:48.173
Let's shake things up.
00:17:48.192 --> 00:17:49.972
Let's get these cells moving.
00:17:50.492 --> 00:17:55.063
So we will do rolling classes, miracle ball classes.
00:17:55.063 --> 00:17:57.242
We will do, um, weights.
00:17:57.252 --> 00:17:58.732
We'll do some jumping.
00:17:58.752 --> 00:18:13.673
You know, like, and again, I have a 79-year-old woman in there who three years ago, you know, was lifting five pounds and was scared to jump, and now she's 30 pounds lighter, lifting 30 pounds, um, you know, jumping.
00:18:13.673 --> 00:18:14.982
We're just jumping a little bit.
00:18:15.623 --> 00:18:22.353
Yeah, but- And it's that trust in your body to be playful, and I just see so many people stuck.
00:18:22.692 --> 00:18:25.782
I feel them contracted and afraid.
00:18:25.792 --> 00:18:25.813
Mm-hmm.
00:18:25.823 --> 00:18:38.083
And they're in pain, and I'm just like, I teach a seniors yoga class and a seniors chair yoga class, and we pretend to run in our chair, right?
00:18:38.093 --> 00:18:38.143
Love it.
00:18:38.153 --> 00:18:41.032
And just, they start to feel that vibrant energy.
00:18:41.032 --> 00:18:44.772
So, I have a, a gift of really meeting people where they are.
00:18:45.492 --> 00:19:01.113
And just because I've taught, for so long, I can teach beginner to more advanced all in the same class, giving people options because I really tell people the, the hardest part about sh- about my classes is showing up.
00:19:01.242 --> 00:19:02.553
That's the hardest thing.
00:19:02.813 --> 00:19:05.682
And after that- You're right let's just have fun.
00:19:05.903 --> 00:19:06.843
Let's play.
00:19:06.873 --> 00:19:08.012
Let's be youthful.
00:19:08.022 --> 00:19:13.202
Let's get strong and mobile, and just bring out that inner child in us.
00:19:13.282 --> 00:19:16.212
So I see that with a lot of my clients.
00:19:16.212 --> 00:19:21.962
I've had cl- the same clients for over, for decades because I'm not stagnant.
00:19:22.323 --> 00:19:23.942
I'm constantly changing.
00:19:23.952 --> 00:19:27.192
I'm just seeing how can the body move.
00:19:27.192 --> 00:19:30.153
So I call it the Olympics of life really, right?
00:19:30.222 --> 00:19:33.772
I want you to thrive in your day-to-day.
00:19:34.661 --> 00:19:38.540
And so movement is crucial, and we don't...
00:19:38.580 --> 00:19:45.080
There's so many things that have taken away our movement that- Mm listen, I love having a, a dishwasher and a washing machine.
00:19:45.090 --> 00:19:46.721
I don't wanna wash my own clothes.
00:19:47.270 --> 00:19:55.270
But we need to start incorporating move so that we don't get stiff and lethargic.
00:19:55.310 --> 00:19:57.840
And it's important for the nervous system as well.
00:19:57.840 --> 00:20:05.851
We are energetic, very fascinating machines, so we just need to be dynamic.
00:20:06.310 --> 00:20:09.580
So I don't know- Yeah if that answered your question, but I- Yeah.
00:20:09.590 --> 00:20:18.540
No I, I really love the people who haven't moved in a while, who are willing to be adventurous, to go- Yeah on a journey.
00:20:18.601 --> 00:20:25.921
And then there's people I've been working with for 20 years, and they're still with me because we just keep having fun.
00:20:26.050 --> 00:20:26.730
They're on the journey.
00:20:26.911 --> 00:20:27.740
They're on the journey.
00:20:27.740 --> 00:20:28.145
They're on the journey.
00:20:28.145 --> 00:20:31.121
But- And that's the thing, it's the journey yeah.
00:20:31.461 --> 00:20:36.800
And well, absolutely, and my ladies that might be suffering compression, compression.
00:20:37.020 --> 00:20:39.250
Compassion fatigue, there is some compression there.
00:20:39.260 --> 00:20:39.290
Yes.
00:20:39.590 --> 00:20:49.480
Or burnout or just that lethargy you've spoken, you spoke of, it's so important, and I think that's a piece we don't talk about enough when we look at nervous system regulation.
00:20:49.500 --> 00:20:56.631
Exercise, moving that body is an uber important part of it, and playfulness.
00:20:57.280 --> 00:20:57.935
That's your sacral chakra.
00:20:57.935 --> 00:20:59.891
That's a v- We take life so damn serious.
00:20:59.901 --> 00:21:00.131
Oh.
00:21:00.161 --> 00:21:03.070
It's very important that we find that playful part.
00:21:03.080 --> 00:21:06.881
That's why I always love teaching exercise,'cause it's the playtime.
00:21:07.490 --> 00:21:07.601
Yeah.
00:21:07.671 --> 00:21:10.161
It's longevity, because we're living longer.
00:21:10.191 --> 00:21:16.040
Like, our generation, I'm 63, I feel very much, sometimes I can't believe I'm 63.
00:21:16.141 --> 00:21:17.101
I'm like,"What happened?
00:21:17.280 --> 00:21:29.701
How did I become, how am I 63?" But our generation, we have things available to us that my mother's generation, born in 1941, did not, or my grandmother's generation, born in 1913.
00:21:29.711 --> 00:21:33.911
I'm a'63 model, and we have so much more available to us.
00:21:33.921 --> 00:21:41.711
So longevity and mobility is so important to keep intact as we move into mid-life, over 50.
00:21:41.721 --> 00:21:43.980
We get past all the menopausal stuff.
00:21:45.260 --> 00:21:45.490
Mm-hmm.
00:21:45.530 --> 00:21:47.671
If, if that ever passes all the way.
00:21:48.060 --> 00:21:52.742
And But, and it's used to women would think,"Well, I'm just giving up.
00:21:52.742 --> 00:21:54.333
I'm over 50, what the hell?" No.
00:21:54.343 --> 00:21:54.772
Yeah.
00:21:54.813 --> 00:21:58.403
We have so much more to give, so much more life to live.
00:21:58.923 --> 00:22:07.292
But it- Mm-hmm that exercise and that movement, that's where that lifeline is really gonna hang on, and the playfulness, not taking us damn serious.
00:22:07.353 --> 00:22:08.343
Yeah being able to laugh.
00:22:09.022 --> 00:22:09.623
Oh, yes.
00:22:09.623 --> 00:22:10.163
And move.
00:22:10.262 --> 00:22:24.532
And there's research that backs up for w- as women heal, and I'm talking about healing from compassion fatigue or burnout or wherever she might be healing from, doing it in the support of women, in a group of women, is very important.
00:22:24.542 --> 00:22:25.863
Research backs that up.
00:22:25.962 --> 00:22:33.313
And I know usually, ladies, I, I, I start with three research articles and then we get into the s- uh, show, but there's my little research.
00:22:33.313 --> 00:22:38.303
I can't cite it right offhand, but I do know there's lots of research articles out there backing the support piece.
00:22:38.303 --> 00:22:43.502
All I know is that exercise and movement is the best antidepressant.
00:22:43.942 --> 00:22:47.123
There's- Oh, absolutely that's what I know- Absolutely for sure.
00:22:47.143 --> 00:22:53.853
Like, if you put on some music and you start to dance, it's really hard to stay angry or sad.
00:22:54.113 --> 00:22:54.252
Yeah.
00:22:54.252 --> 00:22:56.913
But- But I think the important- You're getting a- Go ahead.
00:22:56.992 --> 00:23:08.005
Well, you're just getting that dump of endorphins that's gonna help us- Yes I can relate to the person who is so stuck, and it's hard to feel good.
00:23:08.664 --> 00:23:09.224
I get it.
00:23:09.255 --> 00:23:09.275
Oh, yeah.
00:23:09.275 --> 00:23:09.384
Yeah.
00:23:09.545 --> 00:23:11.785
I really get it, so I understand what you're saying.
00:23:11.855 --> 00:23:14.244
Like burnout, and I think it's important.
00:23:14.255 --> 00:23:23.914
So I just interviewed my sister on my podcast, and we were talking about how she just had such a lack of energy that it was really hard for her to move.
00:23:23.924 --> 00:23:23.944
Yeah.
00:23:24.404 --> 00:23:27.085
And so it's like this catch-22, right?
00:23:27.115 --> 00:23:29.724
And so it's like what's the simplest shift you can make?
00:23:30.255 --> 00:23:31.075
What's the simplest thing?
00:23:31.075 --> 00:23:31.914
A one little thing.
00:23:32.025 --> 00:23:32.285
Yes.
00:23:32.285 --> 00:23:33.125
One little thing.
00:23:33.704 --> 00:23:33.904
Yeah.
00:23:33.904 --> 00:23:34.894
Tap your toes.
00:23:35.214 --> 00:23:38.275
Something that just starts to connect you.
00:23:38.805 --> 00:23:39.805
So yeah.
00:23:39.855 --> 00:23:40.515
And you know what?
00:23:40.525 --> 00:23:49.474
I focus on health span because I don't want to live to be 95 if I've spent the last 15 years not living.
00:23:49.484 --> 00:23:49.505
Yeah.
00:23:50.095 --> 00:23:52.424
I really want the health span.
00:23:52.984 --> 00:23:54.535
And people, it's...
00:23:54.775 --> 00:23:57.805
I'm telling you everybody, it's not hard stuff.
00:23:57.865 --> 00:23:59.375
It's not hard.
00:23:59.375 --> 00:24:01.964
You really have to get the foundations.
00:24:02.244 --> 00:24:10.305
So I can do some pretty hard things only because I've built, and I still continue to do the work.
00:24:10.365 --> 00:24:18.214
The basic habits of working- Yeah my fingers and my toes and twisting my body around and staying limber.
00:24:18.214 --> 00:24:27.515
So I invite people to just show themselves some compassion and, love, and, to make time for themselves for this beautiful gift.
00:24:27.795 --> 00:24:28.744
Beautiful gift.
00:24:29.484 --> 00:24:30.684
Yeah, for sure.
00:24:30.894 --> 00:24:32.194
Thank you so much.
00:24:32.194 --> 00:24:37.595
And as we're wrapping up, tell people where they can find you and check out some of your classes.
00:24:38.355 --> 00:24:40.914
I have, vibrantlivingwithtonya.com.
00:24:40.944 --> 00:24:45.404
You can go on there, and that basically will lead you to my podcast.
00:24:45.404 --> 00:24:47.214
It'll lead you to some freebies.
00:24:47.515 --> 00:24:52.845
It will lead you to finding information about me, and my online programs.
00:24:53.325 --> 00:24:57.035
And, I coach people individually, and then also do group stuff.
00:24:57.065 --> 00:24:59.535
I, just have a very big heart, and I just want...
00:24:59.674 --> 00:25:09.325
I know people have a light within them to shine, and so I want to, if it resonates with people, be able to be a part of their journey if that is what they choose.
00:25:09.825 --> 00:25:12.565
And from there, you can email me.
00:25:13.214 --> 00:25:16.015
I'm on Facebook, Instagram.
00:25:16.015 --> 00:25:16.244
All the things.
00:25:16.244 --> 00:25:17.684
The regular places.
00:25:18.664 --> 00:25:19.305
Okay.
00:25:19.545 --> 00:25:19.884
Okay.
00:25:19.884 --> 00:25:20.305
Great.
00:25:20.305 --> 00:25:25.265
Thank you so much for sharing your time and all the wonderful stuff you're doing.
00:25:25.265 --> 00:25:28.664
And I think, ladies, she gave you some stuff to think about.
00:25:28.734 --> 00:25:33.515
If, of all thing, go check out her website for sure, and check out the rolling.
00:25:33.555 --> 00:25:40.315
I think there's a lot there that helps with nervous system regulation, especially if you've been so braced for so long.
00:25:40.664 --> 00:25:41.954
Rolling's going to help you with that.
00:25:41.954 --> 00:25:41.974
Mm-hmm.
00:25:41.984 --> 00:25:43.875
But thank you so much, Tonya.
00:25:44.154 --> 00:25:44.474
Oh, you're welcome.
00:25:45.984 --> 00:25:49.875
Sweet soul, give yourself what you actually need.
00:25:50.234 --> 00:26:04.535
Tap the show notes right now to discover your somatic signature because if bubble baths and breathing exercises could fix this, you'd already be back to your radiant self.
00:26:05.275 --> 00:26:06.805
You need the right map.
00:26:07.444 --> 00:26:13.535
Let's find out which of the four somatic signatures your body is using.
00:26:14.365 --> 00:26:15.664
Girl, this isn't homework.
00:26:16.075 --> 00:26:17.464
This is a homecoming
00:00:02.189 --> 00:00:18.079
Empowering brilliant women in healthcare over 50 to transform burnout and compassion fatigue into renewed passion, reigniting your spark to create a life that energizes you every single day.
00:00:18.670 --> 00:00:19.940
I'm your host, Dr.
00:00:19.940 --> 00:00:20.480
Jules.
00:00:20.780 --> 00:00:22.199
Let's get to it
00:00:25.260 --> 00:00:33.299
We've got a wonderful guest today, and I'm just gonna let Tania introduce herself and tell you all about her fabulousness that she does.
00:00:33.409 --> 00:00:33.979
All right.
00:00:33.990 --> 00:00:34.810
Thank you, Julie.
00:00:34.810 --> 00:00:37.679
Julie was on my podcast, Menopause Made Easy with Tania.
00:00:37.679 --> 00:00:46.689
We had an absolutely fabul- fabulous conversation, and, I feel like I know you, and, you're just so warm to talk to.
00:00:46.689 --> 00:01:02.200
So we were talking about sugar, and nervous system, and basically I'm gonna take you back to the 1980s when this was happening, and we're in a very different world, and I'm in my teens, and I don't know about nervous system.
00:01:02.200 --> 00:01:13.790
I don't know how to regulate my nervous system, and my parents separated, and it was very tumultuous, and you're a teenager, and I basically turned to sugar.
00:01:14.230 --> 00:01:17.079
I turned to sugar to soothe myself.
00:01:17.739 --> 00:01:17.769
Okay.
00:01:17.790 --> 00:01:22.349
And this lasted about three decades.
00:01:23.450 --> 00:01:50.519
And I wrote a book called Cookie Dough in the Dark, which talks about the shame, the guilt, and basically it wasn't until I let go of a diet mentality, a, on Monday I'll stop eating sugar, on quick fixes, on punishment, on berating myself, on just every mean punishable thing I could do.
00:01:50.579 --> 00:01:52.340
I would exercise if I ate.
00:01:52.459 --> 00:02:05.750
Just this back and forth that in, I, I had kids, so it was in my early 30s where I basically surrendered, and I just said,"I cannot continue on this path." Yeah.
00:02:06.109 --> 00:02:08.740
And this is still before iPhones.
00:02:08.740 --> 00:02:10.460
This is still before technology.
00:02:10.650 --> 00:02:19.120
So I still was in the complete dark, but I just knew that what I was doing did not feel right in my body anymore.
00:02:19.129 --> 00:02:19.150
Yeah.
00:02:19.919 --> 00:02:21.699
And so this has been a process.
00:02:21.729 --> 00:02:23.930
This is not overnight.
00:02:24.150 --> 00:02:24.840
This has been...
00:02:25.090 --> 00:02:37.669
And I think it might be easier, even though I'm telling you that, sugar is really tough, but we have more help, and more support, and people like you educating us about the things that we can do.
00:02:38.210 --> 00:02:42.490
So I basically just decided I was going to love myself.
00:02:42.669 --> 00:02:43.919
I was gonna love myself.
00:02:44.259 --> 00:02:56.610
I was going to start being curious, compassionate, give myself grace and patience, and I cannot tell you, Julie, when I surrendered, oh my gosh.
00:02:58.048 --> 00:02:59.768
I, I have goosebumps It's pretty amazing.
00:02:59.997 --> 00:03:05.617
It's so- Yeah and I see so many women cau- and I've been personal training for over 35 years.
00:03:06.078 --> 00:03:09.098
I'm a nutrition coach, behavioral change coach.
00:03:09.177 --> 00:03:21.358
I do so many things in the health and wellness space, and over the years, like I'll tell you one of the things that really connected me to the nervous system, without again me even knowing it,'cause this is, 15 years ago.
00:03:22.168 --> 00:03:34.777
But,, I, I just wanted to share my story because I know there's a lot of women that just think another diet will help them, another exercise program- Yeah will help them, and it's so much more than that.
00:03:35.008 --> 00:03:37.027
So that's- Yeah me in a nutshell.
00:03:37.967 --> 00:03:38.418
Yeah.
00:03:38.467 --> 00:03:50.388
That's a lot, and I think probably a lot of folks listening resonate with that because I, what I'm hear- my therapist, what I'm hear you say it, it was almost an eating disorder type situation for you.
00:03:50.397 --> 00:03:52.508
I've lived through eating disorder myself.
00:03:52.508 --> 00:03:55.418
I've, was an aerobic instructor since 1980-something.
00:03:55.478 --> 00:03:57.848
I, when Jane Fonda had her little ha ha ha going.
00:03:57.848 --> 00:03:58.078
Yep.
00:03:58.687 --> 00:04:00.627
That, that we would turn to.
00:04:00.627 --> 00:04:04.867
Well then, if I ate this, I'm gonna go punish my ass this way.
00:04:04.877 --> 00:04:05.138
Yes.
00:04:05.298 --> 00:04:06.768
And I'll exercise it off.
00:04:06.768 --> 00:04:09.807
And I mean, it, it becomes this conundrum.
00:04:10.048 --> 00:04:12.948
And you know, back in the'80s, we didn't ha- good old, Dr.
00:04:12.948 --> 00:04:21.177
Poor Hayes had not given us the, all the research on nervous system and o- ca- I trained in the early'90s to be a therapist.
00:04:21.778 --> 00:04:22.798
We did not talk about that.
00:04:22.807 --> 00:04:24.278
It was all in the head.
00:04:24.548 --> 00:04:28.627
We weren't talking about the physiological piece that goes with biology.
00:04:28.677 --> 00:04:36.858
But we didn't have all the, um, all the bells and whistles they have now, physiology, biology, mental health, psychology, all those things.
00:04:37.127 --> 00:04:38.168
And we were just...
00:04:38.677 --> 00:04:58.288
i remember the first time I went to a doctor to try to get help for my eating disorder, and I'm coming from a real eating disorder place, and the first thing he did was told me I gained too much weight during my pregnancy, which I mean, th- it was another three years before I tried to get help again, because that was the last thing- Mm-hmm a woman needs to hear when she's struggling, burned out.
00:04:58.478 --> 00:04:59.757
It's hard to raise kids.
00:04:59.757 --> 00:05:00.908
It's hard to be a woman.
00:05:00.908 --> 00:05:05.918
You're going around meeting everyone's needs and putting your oth- yours on the back burner.
00:05:05.918 --> 00:05:12.377
So it sounds like that was really something that impacted as you're trying to figure this thing out, and it started so young for you.
00:05:12.377 --> 00:05:13.728
I, mine started at nine.
00:05:13.927 --> 00:05:18.697
How old do you think you were when you realized sugar was your coping mechanism?
00:05:19.377 --> 00:05:21.317
Oh, I think I was much younger.
00:05:21.447 --> 00:05:23.767
It was a combination of sugar and alcohol.
00:05:24.757 --> 00:05:25.168
Okay.
00:05:25.177 --> 00:05:31.398
But,, the alcohol obviously came in my teenage years, but sugar definitely was a, was a part of my life.
00:05:31.507 --> 00:05:40.247
Yeah I don't know if I consciously put the two together when I was younger of like,"I feel this way, I'm going to eat sugar." Oh, right.
00:05:40.478 --> 00:05:40.627
Yeah.
00:05:40.637 --> 00:05:40.937
Right?
00:05:40.978 --> 00:05:49.858
Because- We- so I'm just ex- I, just when I started to figure all this out, I'm just like, oh my gosh, I was just always trying to soothe myself.
00:05:49.887 --> 00:05:52.567
And I chose- Yeah food or alcohol.
00:05:52.577 --> 00:05:52.598
Yeah.
00:05:53.038 --> 00:05:54.127
Mostly sugar.
00:05:54.228 --> 00:05:59.028
And, I, I- But there's so much, there's so much sugar in alcohol, if we really look at it.
00:05:59.067 --> 00:05:59.158
Oh.
00:05:59.247 --> 00:06:03.658
I could see where that would be a- Oh, yeah natural, place to go.
00:06:03.658 --> 00:06:04.267
Yeah.
00:06:04.267 --> 00:06:04.648
Yeah.
00:06:04.648 --> 00:06:17.456
It, and it was all to, it, basically if I boil this down- It's really that I would have moments of feeling uncomfortable, and I didn't know how to process it in my body, so I ate.
00:06:17.886 --> 00:06:30.005
And then when I ate, I would feel shame and guilt, and that would take away from the discomfort of what I was feeling, and that became my focus.
00:06:30.706 --> 00:06:31.586
Oh, sure.
00:06:31.846 --> 00:06:32.266
Right?
00:06:32.295 --> 00:06:37.096
Because I didn't understand how to process these feelings I was feeling.
00:06:37.115 --> 00:06:38.776
I just, I was lost.
00:06:38.786 --> 00:06:43.375
And so it just became, And then you get busy in life.
00:06:43.406 --> 00:06:49.475
And, as a personal trainer, if people would look at me, they wouldn't think I had a problem because- I'm in shape.
00:06:49.475 --> 00:06:56.846
So people don't see the inside turmoil, the pain you're going through.
00:06:57.245 --> 00:07:00.375
And, you also have to be in a position to be vulnerable.
00:07:01.375 --> 00:07:03.745
Which, I've ebbed and flowed out of during...
00:07:03.766 --> 00:07:04.956
'Cause it's embarrassing.
00:07:05.005 --> 00:07:09.826
It's embarrassing to eat- Yeah four Snickers bars in a row.
00:07:10.346 --> 00:07:12.586
And then I would go to the gym for two and a half hours.
00:07:12.865 --> 00:07:13.636
And- Right...
00:07:13.906 --> 00:07:19.156
and the inflammation in my body, and just the lack of understanding.
00:07:19.156 --> 00:07:20.795
Like you said, we weren't taught this.
00:07:20.815 --> 00:07:21.605
I was not...
00:07:21.855 --> 00:07:24.766
I was taught- Mm-hmm calories in, calories out, right?
00:07:25.045 --> 00:07:28.136
I was not taught how to regulate anything.
00:07:28.146 --> 00:07:28.165
Yeah.
00:07:29.016 --> 00:07:33.475
And so when,, you and I spoke about this, but it probably...
00:07:33.475 --> 00:07:39.826
it's probably 18 years ago now, but I'm a very type A, very energetic person.
00:07:40.406 --> 00:07:41.995
And,, same with working out.
00:07:41.995 --> 00:07:51.016
I was always working out hard, I didn't take the time to appreciate the, my breath or slowing down or any of this stuff.
00:07:51.016 --> 00:07:59.446
Now, I did become a Pilates instructor in 1997 after I broke my foot, and I was in a cast and needed something to do, so I became a Pilates instructor.
00:08:00.026 --> 00:08:04.886
And I really, even when I started teaching that, I was like,"I don't get it.
00:08:05.156 --> 00:08:05.725
I don't get it.
00:08:05.865 --> 00:08:06.305
I really...
00:08:06.326 --> 00:08:07.495
Like, it's so-" Slow.
00:08:07.495 --> 00:08:08.646
It didn't feel hard enough.
00:08:08.826 --> 00:08:09.245
Yeah.
00:08:09.625 --> 00:08:10.036
You were so...
00:08:10.665 --> 00:08:20.245
I was like,"Oh my God, I'll just, I'll train people'cause that's what they want." But then I started infusing it, and then I started to evolve, and then I started to slow down.
00:08:20.716 --> 00:08:34.936
And then I would say, so I'm 56, so 46, I would probably say 40, around 40, late 30s, I f- I got a foam roller, and I started teaching foam rolling in my classes.
00:08:36.288 --> 00:08:46.648
And within two weeks I said to my class,"Does anybody feel calmer?""Does anybody feel more centered?
00:08:46.687 --> 00:08:51.557
I feel so centered." And everybody was like,"You know what, Tania?
00:08:51.557 --> 00:08:52.677
That's really interesting.
00:08:52.677 --> 00:09:08.368
I'm actually feeling more relaxed, more centered." And that was, like, another huge aha moment for me that I was,, onto something with slowing down.
00:09:08.587 --> 00:09:08.768
Yeah.
00:09:08.768 --> 00:09:15.207
Slowing down, and still didn't really, couldn't put a name to it or anything.
00:09:15.248 --> 00:09:22.018
But just knew that it was, helping me to calm down.
00:09:22.307 --> 00:09:27.337
When you eat sugar, you're just on a, you're on a high, and then you need more sugar- and more sugar.
00:09:28.048 --> 00:09:45.398
And I'm still at times working through noticing when I feel amped up, when I feel frustrated or- in discomfort, tired, and using a tool that helps to calm my nervous system rather than food.
00:09:46.028 --> 00:09:49.135
It's a process It would, absolutely is.
00:09:49.135 --> 00:09:59.505
A lot of the gals listening to this, particular podcast will be, in the helping field, healers, helpers, perhaps struggling with burnout and compassion fatigue.
00:09:59.525 --> 00:10:08.046
And what you talked about, self-compassion, is the absolute exact thing what they need to be focusing on, and nervous system regulation and such.
00:10:08.046 --> 00:10:13.285
So what are some tools that you really like to go to to help the people that you're working with?
00:10:13.885 --> 00:10:17.796
Well, you know, one that's available to all of us is just your breath.
00:10:17.855 --> 00:10:19.515
You don't need anything.
00:10:19.645 --> 00:10:25.676
You can be anywhere, and just to come into your breath is a gift.
00:10:25.735 --> 00:10:33.216
To slow down, connect, feel your feet on the floor, your body on the chair, or if you're, lucky enough to be grounding in nature.
00:10:33.836 --> 00:10:38.385
And to really to notice when you're starting to get...
00:10:38.475 --> 00:10:40.895
So it's one thing to practice this in class.
00:10:41.466 --> 00:10:49.995
It's another thing to take it out of class, and then when you're in a situation, life is throwing you all sorts of balls, to really come into the breath.
00:10:50.015 --> 00:10:58.346
And this is what I've noticed from doing some of Joe Dispenza's work, is that we get chemically addicted to feelings.
00:10:58.806 --> 00:11:07.905
So I can absolutely tell you that I was chemically addicted to rushing and sympathetic overdrive, like, all of these things.
00:11:07.916 --> 00:11:09.546
Like, just go, go, go, go, go.
00:11:09.546 --> 00:11:11.855
My body was- really comfortable in that state.
00:11:12.546 --> 00:11:13.696
I was addicted to it.
00:11:13.706 --> 00:11:16.015
So you almost do things to, bring that on.
00:11:16.365 --> 00:11:23.066
So I had to recognize that in myself, that when I actually started to breathe, it was uncomfortable.
00:11:23.255 --> 00:11:28.365
It was really uncomfortable because I was breaking this- Oh, right pattern.
00:11:28.865 --> 00:11:30.169
It's a new neural pathway- That- you're building.
00:11:30.169 --> 00:11:30.270
Yes.
00:11:30.270 --> 00:11:31.341
So breathing.
00:11:31.801 --> 00:11:32.410
Rolling.
00:11:32.431 --> 00:11:33.951
I do a lot of rolling still.
00:11:33.951 --> 00:11:35.051
I do miracle balls.
00:11:35.081 --> 00:11:36.390
I do blocking.
00:11:36.801 --> 00:11:38.530
I do a lot of fascia work.
00:11:38.541 --> 00:11:38.571
Yes.
00:11:38.581 --> 00:11:40.181
I go into nature.
00:11:40.910 --> 00:11:43.711
I have time in my day where I...
00:11:43.841 --> 00:11:46.120
Like, you talk about the self-care piece.
00:11:46.130 --> 00:11:47.581
It's not being selfish.
00:11:48.160 --> 00:11:53.211
It is really pouring into your cup so you can give to others, and to yourself.
00:11:53.431 --> 00:11:59.331
But, as a mom, like you said, and somebody who care, I care deeply about people, I was always giving.
00:11:59.681 --> 00:12:02.291
Giving, giving, giving, giving.
00:12:02.301 --> 00:12:17.787
And again, that became who I was until I was like, got really sick- Um, a few times where then I was like,"Tanya, that's a sign that you need to change what you're doing, and you need to fill your cup up." And that's not being selfish.
00:12:17.797 --> 00:12:17.826
Right.
00:12:18.167 --> 00:12:21.417
That is being loving and compassionate to yourself.
00:12:21.427 --> 00:12:21.456
Mm-hmm.
00:12:21.956 --> 00:12:31.326
And so giving yourself time during the day to just, whether it's a cup of tea, i go out on the grass a lot and ground.
00:12:31.326 --> 00:12:32.496
I go into my garden.
00:12:32.527 --> 00:12:33.456
I walk my dogs.
00:12:33.456 --> 00:12:35.017
Anything that fills my cup.
00:12:35.017 --> 00:12:37.746
It could be going out with a girlfriend, but it's really listening.
00:12:38.427 --> 00:12:43.076
I think the thing, is when I listen to myself and I'm like,"Do I want to be alone?
00:12:43.157 --> 00:12:47.726
Do I want to be with people?" What's going to make me regulate myself right now?
00:12:47.726 --> 00:12:51.687
Because sometimes being with too many people is disregulating.
00:12:51.697 --> 00:12:51.716
Yeah.
00:12:52.476 --> 00:12:52.496
Yeah.
00:12:52.506 --> 00:13:06.667
And so really, there's no, do this, but as you know and you teach, there are a lot of tools, breathing, fascia work- Right nature, that you can start to bring in to your daily habits.
00:13:06.677 --> 00:13:11.057
And so I just live a very different life compared- Yeah to what I did.
00:13:11.917 --> 00:13:13.836
Well, and I'm sure your body's happy for it.
00:13:13.846 --> 00:13:13.856
Oh.
00:13:13.876 --> 00:13:26.767
I think one thing my listeners might really be interested in hearing a little more about, because I talk a lot about our issues are in our tissues, the fascia- Oh is something we absolutely have to work on, and the roller work might be something.
00:13:26.767 --> 00:13:31.647
Do you have a particular roller exercise that you use that you might could share?
00:13:32.157 --> 00:13:32.476
Yes.
00:13:32.476 --> 00:13:36.226
You know, I say that,"Issues in our tissues," all the time, and cellular memory.
00:13:36.736 --> 00:13:37.756
Uh, y- I...
00:13:38.466 --> 00:13:43.037
You know, first of all, you want a medium density roller, a 36-inch long one.
00:13:43.047 --> 00:13:48.657
You could get a half one if you are feeling, not comfortable on a full roller.
00:13:48.966 --> 00:14:01.639
But, I do recommend a full roller, and honestly, I will just get on it, and when my spine connects to the roller- It's like a wave of pure bliss, to be honest.
00:14:02.178 --> 00:14:10.989
And then I will rock left to right very slowly, and I will breathe and I will connect.
00:14:12.089 --> 00:14:15.129
That's one really simple move on the roller.
00:14:15.129 --> 00:14:15.149
It's pure.
00:14:15.149 --> 00:14:17.068
And I have worked feet for a long time.
00:14:17.068 --> 00:14:26.158
You can just,, have the roller in front of you, put your foot on the roller, and just move it left to right, back and forth, just to, connect yourself through your feet.
00:14:26.178 --> 00:14:27.869
That's another really easy one.
00:14:28.479 --> 00:14:34.158
But just laying on it, is- Okay and then from there you can do whatever, but it is very comforting for me.
00:14:34.899 --> 00:14:52.908
It sounds very grounding, Oh, yes and I'm big on the embodied piece where these floating heads of competence, it's uber important that we get into our bodies and feel- Mm-hmm what's going on because as the sugar or the alcohol or whatever we're using, scr- doom scrolling, whatever we're using, we're trying to escape being embodied.
00:14:52.908 --> 00:14:58.239
So the more we can find tools to help us embody in this roller, that's an interesting one.
00:14:58.239 --> 00:15:01.068
I hope everyone will listen up and give a little try.
00:15:01.078 --> 00:15:02.308
Not give a little try.
00:15:02.359 --> 00:15:02.798
Try it.
00:15:03.099 --> 00:15:05.958
Because it sounds like it's, it would be very helpful.
00:15:06.009 --> 00:15:16.787
Another really interesting one that I'm learning about now is yes, like you say, we're too much in our head- Our emotions are too fleeting, and I've been doing a course by Dr.
00:15:16.787 --> 00:15:20.726
Zach Bush, is really coming into our, gut.
00:15:20.726 --> 00:15:20.897
Oh yeah, gut, yes.
00:15:21.626 --> 00:15:35.777
And so simply by putting your hands on, like belly button, pubic bone area, and breathing into there, is really, again, trying to connect us into our deeper soul, our deeper being.
00:15:36.256 --> 00:15:36.356
Yeah.
00:15:36.376 --> 00:15:50.326
And that is something that I have been doing for about six years consciously is, having a block or a towel or a ball underneath in that area and breathing into it to really awaken myself at a deeper level.
00:15:50.917 --> 00:15:52.897
I use a lot of chakra psychology.
00:15:52.907 --> 00:15:52.947
Mm-hmm.
00:15:53.187 --> 00:15:55.326
Which that, you're talking about the root chakra there.
00:15:55.336 --> 00:15:55.366
Yes.
00:15:55.376 --> 00:15:59.636
And that's an uber important piece, part of us to feel safe.
00:15:59.636 --> 00:16:01.476
That's where body safety comes from.
00:16:01.476 --> 00:16:04.006
So that's beautiful that you're doing that for yourself.
00:16:04.017 --> 00:16:04.047
Mm-hmm.
00:16:04.057 --> 00:16:05.427
That's gotta feel really good.
00:16:05.777 --> 00:16:06.297
Mm-hmm.
00:16:06.706 --> 00:16:18.407
So, what, what are some of the fa- um, so the ladies you work with, tell us a little bit about that and how people can find you, and things that you do that you think the audience would really be interested in.
00:16:19.307 --> 00:16:20.136
Well, you know what?
00:16:20.147 --> 00:16:23.616
I am a very One thing is very playful nature.
00:16:24.277 --> 00:16:36.636
So when you come to my classes or, and I do online, I have a, an academy called Vibrant Living Academy where I teach in per- like online Zoom four times a week, and if you miss the class you can catch the replay.
00:16:37.366 --> 00:16:40.486
And I have a phrase, and it's called practice and play.
00:16:41.067 --> 00:16:43.496
And I've been personal training for over 35 years.
00:16:43.547 --> 00:16:46.846
I'm kind of tired of the,, standard bicep, shoulder press.
00:16:46.886 --> 00:16:55.386
And so for the last few years I have been really incorporating youthfulness and play.
00:16:55.576 --> 00:16:57.246
We need to play again.
00:16:57.386 --> 00:16:57.866
Yes, we do.
00:16:57.866 --> 00:16:59.506
To bring out that inner child.
00:16:59.506 --> 00:17:13.303
And so the ladies that come to my either in person classes or online classes- They have the opportunity to tap into, we play on a resist-a-ball, a roller, miracle balls.
00:17:13.303 --> 00:17:14.292
We do weights.
00:17:14.893 --> 00:17:19.383
We do a lot of, just intuitive movements.
00:17:19.432 --> 00:17:23.752
We also do some standard stuff as well, but, I invite people to play.
00:17:24.123 --> 00:17:30.143
So a lot of my participants,, are just, I'm just seeing their youthful energy come out.
00:17:30.242 --> 00:17:37.353
I'm seeing way more mobility because they're trusting their bodies to move in different ways.
00:17:37.583 --> 00:17:39.532
So instead of, you know, we're very linear.
00:17:39.563 --> 00:17:40.863
Everything's so linear, right?
00:17:40.873 --> 00:17:40.903
Mm-hmm.
00:17:40.913 --> 00:17:47.163
So let's get some side-side action, some up and down and twist around and my whole thing is vibrant living.
00:17:47.163 --> 00:17:48.173
Let's shake things up.
00:17:48.192 --> 00:17:49.972
Let's get these cells moving.
00:17:50.492 --> 00:17:55.063
So we will do rolling classes, miracle ball classes.
00:17:55.063 --> 00:17:57.242
We will do, um, weights.
00:17:57.252 --> 00:17:58.732
We'll do some jumping.
00:17:58.752 --> 00:18:13.673
You know, like, and again, I have a 79-year-old woman in there who three years ago, you know, was lifting five pounds and was scared to jump, and now she's 30 pounds lighter, lifting 30 pounds, um, you know, jumping.
00:18:13.673 --> 00:18:14.982
We're just jumping a little bit.
00:18:15.623 --> 00:18:22.353
Yeah, but- And it's that trust in your body to be playful, and I just see so many people stuck.
00:18:22.692 --> 00:18:25.782
I feel them contracted and afraid.
00:18:25.792 --> 00:18:25.813
Mm-hmm.
00:18:25.823 --> 00:18:38.083
And they're in pain, and I'm just like, I teach a seniors yoga class and a seniors chair yoga class, and we pretend to run in our chair, right?
00:18:38.093 --> 00:18:38.143
Love it.
00:18:38.153 --> 00:18:41.032
And just, they start to feel that vibrant energy.
00:18:41.032 --> 00:18:44.772
So, I have a, a gift of really meeting people where they are.
00:18:45.492 --> 00:19:01.113
And just because I've taught, for so long, I can teach beginner to more advanced all in the same class, giving people options because I really tell people the, the hardest part about sh- about my classes is showing up.
00:19:01.242 --> 00:19:02.553
That's the hardest thing.
00:19:02.813 --> 00:19:05.682
And after that- You're right let's just have fun.
00:19:05.903 --> 00:19:06.843
Let's play.
00:19:06.873 --> 00:19:08.012
Let's be youthful.
00:19:08.022 --> 00:19:13.202
Let's get strong and mobile, and just bring out that inner child in us.
00:19:13.282 --> 00:19:16.212
So I see that with a lot of my clients.
00:19:16.212 --> 00:19:21.962
I've had cl- the same clients for over, for decades because I'm not stagnant.
00:19:22.323 --> 00:19:23.942
I'm constantly changing.
00:19:23.952 --> 00:19:27.192
I'm just seeing how can the body move.
00:19:27.192 --> 00:19:30.153
So I call it the Olympics of life really, right?
00:19:30.222 --> 00:19:33.772
I want you to thrive in your day-to-day.
00:19:34.661 --> 00:19:38.540
And so movement is crucial, and we don't...
00:19:38.580 --> 00:19:45.080
There's so many things that have taken away our movement that- Mm listen, I love having a, a dishwasher and a washing machine.
00:19:45.090 --> 00:19:46.721
I don't wanna wash my own clothes.
00:19:47.270 --> 00:19:55.270
But we need to start incorporating move so that we don't get stiff and lethargic.
00:19:55.310 --> 00:19:57.840
And it's important for the nervous system as well.
00:19:57.840 --> 00:20:05.851
We are energetic, very fascinating machines, so we just need to be dynamic.
00:20:06.310 --> 00:20:09.580
So I don't know- Yeah if that answered your question, but I- Yeah.
00:20:09.590 --> 00:20:18.540
No I, I really love the people who haven't moved in a while, who are willing to be adventurous, to go- Yeah on a journey.
00:20:18.601 --> 00:20:25.921
And then there's people I've been working with for 20 years, and they're still with me because we just keep having fun.
00:20:26.050 --> 00:20:26.730
They're on the journey.
00:20:26.911 --> 00:20:27.740
They're on the journey.
00:20:27.740 --> 00:20:28.145
They're on the journey.
00:20:28.145 --> 00:20:31.121
But- And that's the thing, it's the journey yeah.
00:20:31.461 --> 00:20:36.800
And well, absolutely, and my ladies that might be suffering compression, compression.
00:20:37.020 --> 00:20:39.250
Compassion fatigue, there is some compression there.
00:20:39.260 --> 00:20:39.290
Yes.
00:20:39.590 --> 00:20:49.480
Or burnout or just that lethargy you've spoken, you spoke of, it's so important, and I think that's a piece we don't talk about enough when we look at nervous system regulation.
00:20:49.500 --> 00:20:56.631
Exercise, moving that body is an uber important part of it, and playfulness.
00:20:57.280 --> 00:20:57.935
That's your sacral chakra.
00:20:57.935 --> 00:20:59.891
That's a v- We take life so damn serious.
00:20:59.901 --> 00:21:00.131
Oh.
00:21:00.161 --> 00:21:03.070
It's very important that we find that playful part.
00:21:03.080 --> 00:21:06.881
That's why I always love teaching exercise,'cause it's the playtime.
00:21:07.490 --> 00:21:07.601
Yeah.
00:21:07.671 --> 00:21:10.161
It's longevity, because we're living longer.
00:21:10.191 --> 00:21:16.040
Like, our generation, I'm 63, I feel very much, sometimes I can't believe I'm 63.
00:21:16.141 --> 00:21:17.101
I'm like,"What happened?
00:21:17.280 --> 00:21:29.701
How did I become, how am I 63?" But our generation, we have things available to us that my mother's generation, born in 1941, did not, or my grandmother's generation, born in 1913.
00:21:29.711 --> 00:21:33.911
I'm a'63 model, and we have so much more available to us.
00:21:33.921 --> 00:21:41.711
So longevity and mobility is so important to keep intact as we move into mid-life, over 50.
00:21:41.721 --> 00:21:43.980
We get past all the menopausal stuff.
00:21:45.260 --> 00:21:45.490
Mm-hmm.
00:21:45.530 --> 00:21:47.671
If, if that ever passes all the way.
00:21:48.060 --> 00:21:52.742
And But, and it's used to women would think,"Well, I'm just giving up.
00:21:52.742 --> 00:21:54.333
I'm over 50, what the hell?" No.
00:21:54.343 --> 00:21:54.772
Yeah.
00:21:54.813 --> 00:21:58.403
We have so much more to give, so much more life to live.
00:21:58.923 --> 00:22:07.292
But it- Mm-hmm that exercise and that movement, that's where that lifeline is really gonna hang on, and the playfulness, not taking us damn serious.
00:22:07.353 --> 00:22:08.343
Yeah being able to laugh.
00:22:09.022 --> 00:22:09.623
Oh, yes.
00:22:09.623 --> 00:22:10.163
And move.
00:22:10.262 --> 00:22:24.532
And there's research that backs up for w- as women heal, and I'm talking about healing from compassion fatigue or burnout or wherever she might be healing from, doing it in the support of women, in a group of women, is very important.
00:22:24.542 --> 00:22:25.863
Research backs that up.
00:22:25.962 --> 00:22:33.313
And I know usually, ladies, I, I, I start with three research articles and then we get into the s- uh, show, but there's my little research.
00:22:33.313 --> 00:22:38.303
I can't cite it right offhand, but I do know there's lots of research articles out there backing the support piece.
00:22:38.303 --> 00:22:43.502
All I know is that exercise and movement is the best antidepressant.
00:22:43.942 --> 00:22:47.123
There's- Oh, absolutely that's what I know- Absolutely for sure.
00:22:47.143 --> 00:22:53.853
Like, if you put on some music and you start to dance, it's really hard to stay angry or sad.
00:22:54.113 --> 00:22:54.252
Yeah.
00:22:54.252 --> 00:22:56.913
But- But I think the important- You're getting a- Go ahead.
00:22:56.992 --> 00:23:08.005
Well, you're just getting that dump of endorphins that's gonna help us- Yes I can relate to the person who is so stuck, and it's hard to feel good.
00:23:08.664 --> 00:23:09.224
I get it.
00:23:09.255 --> 00:23:09.275
Oh, yeah.
00:23:09.275 --> 00:23:09.384
Yeah.
00:23:09.545 --> 00:23:11.785
I really get it, so I understand what you're saying.
00:23:11.855 --> 00:23:14.244
Like burnout, and I think it's important.
00:23:14.255 --> 00:23:23.914
So I just interviewed my sister on my podcast, and we were talking about how she just had such a lack of energy that it was really hard for her to move.
00:23:23.924 --> 00:23:23.944
Yeah.
00:23:24.404 --> 00:23:27.085
And so it's like this catch-22, right?
00:23:27.115 --> 00:23:29.724
And so it's like what's the simplest shift you can make?
00:23:30.255 --> 00:23:31.075
What's the simplest thing?
00:23:31.075 --> 00:23:31.914
A one little thing.
00:23:32.025 --> 00:23:32.285
Yes.
00:23:32.285 --> 00:23:33.125
One little thing.
00:23:33.704 --> 00:23:33.904
Yeah.
00:23:33.904 --> 00:23:34.894
Tap your toes.
00:23:35.214 --> 00:23:38.275
Something that just starts to connect you.
00:23:38.805 --> 00:23:39.805
So yeah.
00:23:39.855 --> 00:23:40.515
And you know what?
00:23:40.525 --> 00:23:49.474
I focus on health span because I don't want to live to be 95 if I've spent the last 15 years not living.
00:23:49.484 --> 00:23:49.505
Yeah.
00:23:50.095 --> 00:23:52.424
I really want the health span.
00:23:52.984 --> 00:23:54.535
And people, it's...
00:23:54.775 --> 00:23:57.805
I'm telling you everybody, it's not hard stuff.
00:23:57.865 --> 00:23:59.375
It's not hard.
00:23:59.375 --> 00:24:01.964
You really have to get the foundations.
00:24:02.244 --> 00:24:10.305
So I can do some pretty hard things only because I've built, and I still continue to do the work.
00:24:10.365 --> 00:24:18.214
The basic habits of working- Yeah my fingers and my toes and twisting my body around and staying limber.
00:24:18.214 --> 00:24:27.515
So I invite people to just show themselves some compassion and, love, and, to make time for themselves for this beautiful gift.
00:24:27.795 --> 00:24:28.744
Beautiful gift.
00:24:29.484 --> 00:24:30.684
Yeah, for sure.
00:24:30.894 --> 00:24:32.194
Thank you so much.
00:24:32.194 --> 00:24:37.595
And as we're wrapping up, tell people where they can find you and check out some of your classes.
00:24:38.355 --> 00:24:40.914
I have, vibrantlivingwithtonya.com.
00:24:40.944 --> 00:24:45.404
You can go on there, and that basically will lead you to my podcast.
00:24:45.404 --> 00:24:47.214
It'll lead you to some freebies.
00:24:47.515 --> 00:24:52.845
It will lead you to finding information about me, and my online programs.
00:24:53.325 --> 00:24:57.035
And, I coach people individually, and then also do group stuff.
00:24:57.065 --> 00:24:59.535
I, just have a very big heart, and I just want...
00:24:59.674 --> 00:25:09.325
I know people have a light within them to shine, and so I want to, if it resonates with people, be able to be a part of their journey if that is what they choose.
00:25:09.825 --> 00:25:12.565
And from there, you can email me.
00:25:13.214 --> 00:25:16.015
I'm on Facebook, Instagram.
00:25:16.015 --> 00:25:16.244
All the things.
00:25:16.244 --> 00:25:17.684
The regular places.
00:25:18.664 --> 00:25:19.305
Okay.
00:25:19.545 --> 00:25:19.884
Okay.
00:25:19.884 --> 00:25:20.305
Great.
00:25:20.305 --> 00:25:25.265
Thank you so much for sharing your time and all the wonderful stuff you're doing.
00:25:25.265 --> 00:25:28.664
And I think, ladies, she gave you some stuff to think about.
00:25:28.734 --> 00:25:33.515
If, of all thing, go check out her website for sure, and check out the rolling.
00:25:33.555 --> 00:25:40.315
I think there's a lot there that helps with nervous system regulation, especially if you've been so braced for so long.
00:25:40.664 --> 00:25:41.954
Rolling's going to help you with that.
00:25:41.954 --> 00:25:41.974
Mm-hmm.
00:25:41.984 --> 00:25:43.875
But thank you so much, Tonya.
00:25:44.154 --> 00:25:44.474
Oh, you're welcome.
00:25:45.984 --> 00:25:49.875
Sweet soul, give yourself what you actually need.
00:25:50.234 --> 00:26:04.535
Tap the show notes right now to discover your somatic signature because if bubble baths and breathing exercises could fix this, you'd already be back to your radiant self.
00:26:05.275 --> 00:26:06.805
You need the right map.
00:26:07.444 --> 00:26:13.535
Let's find out which of the four somatic signatures your body is using.
00:26:14.365 --> 00:26:15.664
Girl, this isn't homework.
00:26:16.075 --> 00:26:17.464
This is a homecoming
