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

Hey friend

Welcome back to sweat and yoga’s love the skin you’re in podcast

Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie.

Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies.

My apologies for the pod being a little late today - it’s been a long day so I need to make sure I secure the right recording time w minimal amount of noise.

Today’s episode is part 2 to the intermittent fasting episode - as I mentioned I decided break it up into 2 parts instead of one lengthy epi -

The main argument for intermittent fasting is that it gives your body a break for 16 hours {or however long you choose to fast for} and while yes a break can be good - a break under stressful circumstances isn’t great and that is what IF can be to our bodies - an unnecessary stressor - I covered all of this in part 1 of the episode so make sure you check that out. To minimize the stress but still give the body a break I personally suggest the Autoimmune paleo diet.

I know there’s a lot of conflicting info out there about kind of “diets” {and I say diets in quotation marks because while diet used to be considered a style of eating now it is synonymous w food restriction which I am not a huge fan of that}…. Anyway what kind of diets you should be following to get x y z results so I thought I would explain WHY i personally believe an AIP diet is a great starting point and what tweaks I actually suggest on that diet.

As usual this isn’t medical advice - the whole goal of this podcast is to guide you to listening to your body over all the other info out there and to become an advocate for your own health - to try things out and decide if they work for your body in particular.

If you want to skip the gratitude I do at the beginning of every episode and just jump right into why start w the autoimmune paleo diet head to minute 9:30 of the pod. If you want to skip to the modifications I would make to your AIP diet head to 11:30 of the pod. Lastly if you have been doing the AIP diet and aren’t sure where to go from here head to 14:15 of the pod.

Hope you love the episode friend!

Links mentioned:

Part 1 : intermittent fasting:https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000515697798

Autoimmune Paleo { AIP} diet summary: https://pin.it/1rbesDc

My FREE 7 day Workout plan:

http://sweatandyoga.com/glowupweek

Food Tracking Journal:

http://sweatandyoga.com/foodtracking

Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask

My insta:

http://instagram.com/suncanasay

Freely Rooted Pod: https://open.spotify.com/show/1tGLQOvTU3jLwbeLupVNbZ?si=AqySaH1UQ2abhTeRzXDf7w

Kori’s rewild insta: https://instagram.com/korimeloy?igshid=yr3p18yk6cox

Fallon Danae Lee’s insta: https://instagram.com/fallondanae?igshid=770zmvmejfdf

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: https://www.instagram.com/tv/CNcB5b1oxEk/?igshid=13cz1a35taf97

Rita Rogers IG: https://instagram.com/ritarogersco?igshid=q7sa3v61n2xo

The Content Collective: https://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: https://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:

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

Hey friend

Welcome back to sweat and yoga’s love the skin you’re in podcast

Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie.

Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies.

In today’s episode we talk about intermittent fasting - I know there’s a lot of conflicting info out there about fasting of any sorts and w gwyneth peltriw putting out her if book - I thought it was time to clear the air for women on what is a yes and what is a no in my personal opinion

As usual this isn’t medical advice - the whole goal of this podcast is to guide you to listening to your body over all the other info out there and to become an advocate for your own health

But there is some science behind intermittent fasting and what happens so I want to tell you a lil but plusssss I want to share what I think is a better option imo.

If you want to skip the gratitude I do at the beginning of every episode and just jump right into the why intermittent fasting is a no head to minute 4:40 of the pod. If you want to skip to the practical breakfast tips in the pod skip to 15:30 of the pod.

Hope you love the episode friend!

Links mentioned:

FREE 7 day Workout plan:

http://sweatandyoga.com/glowupweek

Food Tracking Journal:

http://sweatandyoga.com/foodtracking

Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask

My insta:

http://instagram.com/suncanasay

Bone Broth Hot Chocolate: https://www.instagram.com/p/CC6UGKKj3VI/?igshid=vmxz5tmu1kxj

Autoimmune Paleo Diet Summary: https://pin.it/1rbesDc

Hey friend

Welcome back to sweat and yoga’s love the skin you’re in podcast

Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie.

Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies.

In today’s episode we talk about how to survive lockdown - if #3 happens to call - also just if your area {like mine} is super slow on the opening up!

I am giving you 5 mental health things you can work on and 5 physical things you can work to help you survive another little while at home and avoid the burn out of trying to do it all and then crashing into the couch to netflix and chillin for the rest of the lockdown {unless that’s actually what your body is calling you to do for a period of time and in that case you do you - and come back to the list when you’re ready}

If you want to skip the gratitude I do at the beginning of every episode and just jump right into the 5 physical tips head to minute 9:00 of the pod. If you want to skip to the mental health tips in the pod skip to 16:30 of the pod.

Hope you love the episode friend!

Links mentioned:

Food Tracking Journal:

http://sweatandyoga.com/foodtracking

My Poshmark Closet: https://posh.mk/82kgoCNrGeb

Healthy Habit Ideas: https://www.pinterest.ca/pin/836895543257024721

Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link

Flo App: https://apps.apple.com/ca/app/flo-health-period-tracker/id1038369065

My insta:

http://instagram.com/suncanasay

Red light on the cheap: https://www.instagram.com/p/CL5KCARFui6/?igshid=f4c0lfc7f7rb

Hey friend

Welcome back to sweat and yoga’s love the skin you’re in podcast

Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie.

Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies.

In today’s episode we talk about weather or not the pill is the reason you are struggling w muscle gains or weightloss, what you can do about it even if you want to stay on the pill, my experience with the pill, my body’s struggles and getting in tune with my body after coming off of the pill. We also go through some helpful things you can do when coming off the pill to assist your body and tune back in.

If you want to skip the gratitude I do at the beginning of the podcast and just jump right into :

My story head to 9:48 in the show

If you want to stay on the pill but make some changes to help your body gain more muscle/lose weight head to 23:00 in the show

If you are coming off of the pill and want some tips to assist you /your body in the process head to 29:30 in the show. *not medical advice*

Hope you love the episode friend!

Links mentioned:

Free Gut Reset ebook:

http://sweatandyoga.com/gut-reset

Organika Health IG: https://instagram.com/organikahealth?igshid=1eh582u4hmhy3

Autoimmune Paleo Diet Summary: https://pin.it/1rbesDc

Food Tracking Journal:

http://sweatandyoga.com/foodtracking

Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link

Kobo:

http://kobo.com

My insta:

http://instagram.com/suncanasay

Period Reel link:

https://www.instagram.com/reel/CMVM_cohl8t/?igshid=1949cyr1kluls

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:

http://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}:

http://sweatandyoga.com/glowupweek

Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link

Kobo:

http://kobo.com

My insta:

http://instagram.com/suncanasay

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:

http://sweatandyoga.com/foodtracking

Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link

Madeline Reinheart’s Youtube for Meditations:

https://youtube.com/c/TheHartSpacemadeline

My insta:

http://instagram.com/suncanasay

Noelle’s Insta for that egg yolk coffee:

https://instagram.com/noellekovary?igshid=12e7euemzoypm

Hey friend

Welcome back to sweat and yoga’s love the skin you’re in podcast

Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. It’s time we all learned to love the skin we’re in and learned to listen to our bodies.

In today’s episode we talk about diet vs exercise

Hulk vs Thor {yes I’ve been watching the Big Bang Theory Wayyyyyy too much hahaha}

If you want to start a healthy lifestyle, which one is more important: diet or exercise?

Well spoiler alert - it’s both

But in today’s episode I dive into some practical tips on how to start and which one is easier {not necessarily more important} and why. We all start somewhere - why not start w this episode ya know?

Links mentioned:

FREE 7 Day Workout Plan:

http://sweatandyoga.com/glowupweek

Ask your Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link

My insta:

http://instagram.com/suncanasay

Hey friends

Welcome back

Happy Sunday

Today I want to answer the question from one of my email subscribers of “How to continue to keep the weight off after you reach your goal but incorporate cheat meals”

I start by showing some gratitude {cause we could all use it atm #amirite }

I rant about the term “cheat meal” a little {cause it’s a little programmy no? Plus we gotta watch what we feed our minds as well as our bellies}

Then at 9:20 I give you 8 tips and tricks to keep you on the path you want to be on.

Hope you enjoy it

Sincerely,

Your realistic health and fitness BFF

Links:

FREE 7 Day Workout Plan: http://sweatandyoga.com/glowupweek

Ask your Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link

My insta:

http://instagram.com/suncanasay

HD insta I mentioned:

https://instagram.com/my.humandesign?igshid=1ceovywt59qu8

Book I mentioned:

https://www.kobo.com/ca/en/ebook/the-house-in-the-cerulean-sea