Hi {{ first_name }},

In this message, we'll talk about types of pain, the causes of pain, and five steps to breaking the pain cycle.

Do you know someone who is in pain? Maybe it is you.

Have you found that when we experience pain, it's really hard to say Yes to many things such as exercising, being active with your grandchildren, and even eating healthier?

We do want to be stronger, feel less inflamed, have more energy, and just simply feel better. We have all positive intentions of doing good but pain cuts into all our good efforts. 

How do we handle pain? Precisely, how do we break the vicious cycle of pain?

If you or you know someone who is experiencing pain, please keep reading. This message may be just the life and happiness saver they need!

The most important foundational step to breaking the cycle of discomfort is to tune into your body and to have two-way communication. 

Btw, what kind of pain are we talking about?
Physical pain (when your body is inflamed or misa...

Below are the five things that I see most of us do without knowing of a better way. I get these questions very often, so allow me to explain.

5 Things to Stop Doing and 5 Things to Start Doing Instead

1. Stop crunches for losing belly fat. Instead, do full body strength workouts. Focus on functional movement. The body loses weight evenly, not just in the place, like your belly, where you do resistance, like crunches. Doing full body workouts tones your muscles; the muscles will burn more body fat, even at rest. Another benefit of a full body workout is building your strength. 

2. Stop sweating for an hour and pushing too hard each time you workout. Instead, get into the habit of moving your body daily, 20-30 minutes.

Sweating hard for an hour breaks down your muscles and drains energy so much that you risk injuring yourself and being sore, or you may even get sick so you can't workout for 2-4 days. Instead, do a 20-30 minute daily full body workout. Take a break for on...

Today, I had this urge to really reflect on the impact my dad has had in my life.

He's not one to chat away, but when he does speak up, you know he means every single word. He's never been the type to say those three little words, "I love you," out loud, but somehow, deep down, I've always known it to be true.

Ever since I moved to the US way back in 2003, I've made it a point to visit my parents every year. I can vividly remember walking into the room and finding my dad engrossed in watching European football. Without hesitation, I would plop down next to him on the sofa and naturally get caught up in the excitement, cheering right alongside him. Those moments created such a special bond between us that I'll forever hold close to my heart.

Let me tell you, my dad has a thing for bread. To him, a meal just isn't complete without a hearty loaf of bread. He'd always say, "You can't call it a meal if there's no bread." And you know what? To this day, I still find so much joy in ind...

Does this picture remind you your posture?

 I am curious if you already seating up straight. :-)

How do we achieve physical strength? 

How do we prevent or fully recover from injuries?

How shall we exercise so we can benefit by feeling confident and strong in daily life?

In my recent video I talk about two major elements of building your body’s strength inside out: functional movement and re-aligning your body via corrective exercise.

Corrective Exercise

is a technique that leverages an understanding of anatomy, kinesiology, and biomechanics to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and in everyday life.

Corrective Exercise is used to help assess and determine the root cause of imbalances and faulty movement patterns that lead to issues with posture, balance, and total body coordination. It is achieved through a human movement assessment. If you like to have one done for you, schedule yo...

I look up
So you can see me.

I stand on my toes
So you can find me.

I lift my arms up
So you can grab me.

I jump…
So you can catch me?

You carry me high
And I can see.
The bird view eye.

How far I've come.
And created to be.

Who are you?
Being so brave
Carrying me all this time.

I look into your eyes,
And the air stands still.

My heart is full
With blindness I have been.

Who are you,
Carrying me all alone?

How did I not
Know you?
How did I not
See Me?

All along.
All this time.
To be my self.
To lift me up.
To fill me strong.
To pull me high.
To live my best.

Let's fly!

- Nadya Nemova-Tatsch

June 11, 2022

Are you in pain? Inflamed? Stiff? Aching? 

Do you know you need to exercise but it's painful to even think about. Or you haven't exercised forever for fear of making it worse?

The truth is:

Sometimes,  the very thing we dread doing is the very thing we must be doing.

In this letter, I will share with you  how to exercise when the body is in pain. Ready to dive in right away?

Step 1. Do you know why your body is in pain? The most important step is to discover the source of pain. Once you determine you can start to move your body, here are some steps you can start with.

1. Move every day within your capabilities. Since we are talking about movement, consider that movement is the very thing that often will help you feel less pain. 
2. Understand which foods are anti-inflammatory and begin to include them in your diet.  

Look what Stephanie says:

"Had an awesome low- impact workout today with Nadya. They are predicting snow tomorrow here in Maine and the barometric pressur...

As I sat down to write my morning reflection email, my plan was to write about How to Exercise in Pain. And as I was writing, my heart kept yearning for a different topic, My child leaves in a few months for college, how do I deal with my emotions? In fact, I will finish my message about Exercise and Pain in the next two days so keep an eye out.

 Today, I want to ask us; How do we deal with emotions when life circumstances change and there is nothing we can do about that. Some of us must say, "sure, there is something we can do." I agree. But what is it?

As I asked myself this question, I looked inward to reflect on how I am dealing with my child leaving the nest. Though I have never dealt with this situation before, I have experienced similar circumstances that produced similar emotions and bodily response, I might have been here before. 

Let me walk myself and you through a 5-step process of How to Deal with Emotions when Life Changes.

Step 1. Accept it. Acknowledge...

Wanna be happy? Obviously.  Everyone wants to be happy. Though, we often do, say, feel, and think in ways that lead to us feeling quite miserable. Why is that?

Well, one of the things on my mind is how we are designed as human beings. For thousands of years, our physiology hasn't changed. We still have the same survival mechanisms (hunt, food, reproduce), safety (shelter), and belonging mechanisms (love, be loved, belong). But, in modern society, technology, and innovation are moving us towards more consumption, more and faster technology,  more rich flavors, and so on. With modern influence,  we get overstimulated with information (Kajabi says, on average, consumers see 5,000 ads a day). We over-consume technology and over-indulge with unhealthy foods. 

Our body is complex but at the same time is a simple system. It needs the same as what it needed thousands of years ago. 

So we run on autopilot chasing the carrot of better and more; not realizing it's time to slow down and do o...

Today's message is about time and urgency. 

How long have you been in business? That is a question I get all the time.  

My answer is a little more complicated than "2 years".  

Coaching by Nadya was formed 2 years ago. I started my personal and professional wellness journey on April 9, 2009. My degrees are in teaching and psychology. I worked as a psychologist when I graduated from college. I was 17. The first personal development book I ever picked up was "How to talk to anyone" by Dale Carnegie. I was 11. 

How long have I been in this industry? My answer,  as long as I can remember.  

In a recent conversation in our newly born book club, we talked about, what does it take for one to make a dramatic change or strong commitment? Many books, when one starts reading, depict a life-death situation that eventually leads the author to write the book. But so many of us haven't experienced a drastic life situation that catalyzes change in our life. 

Here's the question w...