What if the things that scare us most are actually the things that expand us the most?

In this short solo episode, I’m sharing something I just did in real time; I signed up to write my damn book. And while this episode starts there, it opens into something much bigger: the pattern of choosing the harder, more aligned path again and again… and how those choices have shaped who I am today.

From failing my first semester at university, to reapplying to physiotherapy school after rejection, to building a career and business that didn’t fit inside the “safe” or expected box — this episode is about trusting your gut, listening to your body, and saying yes to growth even when it feels scary.

If you’ve been feeling stuck, boxed in, or like you’re waiting for the “right time,” this episode is your reminder that expansion doesn’t come from certainty — it comes from courage.

• Why doing scary, stretchy things keeps life exciting, meaningful, and alive

• The difference between the hard way and the aligned way

• How listening to your gut can change the trajectory of your career — and your life

• Why waiting for confidence or clarity often keeps us stuck

• How resilience, self-trust, and growth are built through lived experience

• The power of investing in yourself before you feel “ready”

• Growth doesn’t happen inside comfort, it happens at the edge of it (discomfort!)

• Your body and intuition often know the answer before your mind does

• Choosing your own path may look harder from the outside, but it builds deep self-trust

• You don’t need certainty to begin — curiosity is enough

If you’ve been listening and feeling the nudge to:

• trust your body again

• start moving in a way that feels supportive and sustainable

• run your first 5K

• begin a yoga or mindfulness practice

• or stop waiting for the “perfect” time

Consider this your sign.

You don’t have to go all in.
You don’t have to have it all figured out.
You just have to begin — right where you are.

If you’re ready to reconnect with your body, build confidence through movement, or explore a more mindful, preventative approach to your health, you can find all the ways to connect with me below.

Email: [email protected]

Instagram: @tatiannagrahaminc

✨ Tatianna's free resources:

• Breath, Spine & Posture Awareness

• Learn to connect to your deepest muscles (the ONE Core Secret)

Mentions: Marsha Vanwynsberghe (speaker, author, NLP coach)

Khouri Long (Cor Maximus & UXB owner)

In this episode of the Move With Ease Podcast, Tatianna sits down with Brenna Rains; mama of two, nutritionist, and Tibetan medicine trained practitioner for an honest, compassionate conversation about food, control, and coming home to your body.

Brenna shares her deeply personal journey with food, from early childhood feeding challenges and a teenage eating disorder, through years of rigid “clean eating,” and finally into a more spacious, mindful, and intuitive relationship with nourishment — especially through motherhood.

Together, they explore how diet culture shapes us, how motherhood changes everything, and why pleasure, presence, and self-trust are essential parts of true nourishment. This episode is a powerful reminder that healing your relationship with food isn’t about more rules — it’s about awareness, compassion, and listening inward.

• Brenna’s early relationship with food and body image

• How diet culture shows up in subtle (and normalized) ways

• Living in Costa Rica and experiencing a more cultural, relaxed relationship with food

• The “clean eating” phase — and why rigidity still didn’t feel free

• Motherhood as a turning point in Brenna’s relationship with food

• Why pleasure and satisfaction are part of nourishment

• Moving away from “good” vs. “bad” food labels

• How mindfulness helps rebuild trust with your body

• Recognizing early hunger cues and blood sugar dips

• Why skipping meals becomes a cycle of burnout and stress

• How to practice mindful eating without perfection or pressure

• Modeling a healthy relationship with food for our children

• Compassion, flexibility, and meeting your body where it’s at

Healing your relationship with food doesn’t require another diet, plan, or set of rules. It begins with slowing down, noticing your body’s cues, and allowing nourishment to include pleasure, satisfaction, and presence.

Mindfulness isn’t about doing things perfectly — it’s about creating space between impulse and action, and learning to trust yourself again.

Follow Brenna on Instagram and Facebook:
@_brennarains

Brenna hosts monthly virtual workshops focused on healing your relationship with food before focusing on what’s on your plate — exploring nervous system regulation, hunger cues, learned food rules, and intuitive nourishment.

Brenna will also be joining Tatianna at the Stronger Through Midlife Event on February 2nd, where she’ll be serving a nourishing treat and sharing her wisdom alongside other incredible speakers.

✨ Get your TICKETS HERE.✨ All proceeds go to the Ottawa Mission.

If this conversation resonated with you:

• Share it with a friend who could use a softer approach to food

• Leave a review on Apple Podcasts

• Follow the Move With Ease Podcast so you never miss an episode

Thank you for being here 💛

Every January, motivation is high. And every year, the same cycle repeats.

We go all in.
We push too hard.
We burn out, get injured, or fall off track.

By February or March, many women feel frustrated, defeated, and like they’ve “failed again.”

In this short solo episode, I’m breaking down why New Year’s resolutions so often fail — and what actually works if you want real, sustainable change that lasts beyond January.

This episode is for you if you’ve ever:

• Gone hard in January only to burn out weeks later

• Felt stuck in an all-or-nothing mindset

• Struggled to stay consistent with movement or health goals

• Thought, “Why can’t I just stick with it?”

Spoiler: it’s not a willpower problem — and you’re not broken.

• Why most New Year’s resolutions fail by February or March

• The common “January → burnout → guilt → repeat” cycle

• Why going too hard triggers injury, exhaustion, and quitting

• How the nervous system and brain respond to extreme change

• Why consistency beats intensity every time

• How to start small in a way that actually builds momentum

• The difference between resolutions and intentions

• Why January is just the foundation — not the finish line

✨ Sustainable change starts small
✨ Baby steps that are consistent bank confidence
✨ Your brain needs to feel rewarded, not punished
✨ It’s not all-or-nothing — and it doesn’t all have to happen in January
✨ Discomfort creates change, but overwhelm shuts it down

You’re not alone — and you don’t have to do this by yourself.

If you’re ready to reconnect to your body, rebuild consistency, and move in a way that actually supports your long-term health (especially as a mom and as hormones shift), I’ve created a free training to help you get started.

👉 Download my free training (linked below) to learn how to reconnect to your breath, core, and pelvic floor — and build strength from the inside out.

And if you want more personalized, high-touch support, feel free to reach out. This work is my passion, and I love supporting women in creating change that lasts. Inside The Move With Ease Method community, we don't just support each other, WE RISE TOGETHER. Book a complimentary call to see if it's a good fit for you by emailing [email protected] or send me a DM on Instagram.

📍 Instagram: @tatiannagrahaminc
🌿 Free Training: ONE CORE SECRET training (the foundation of everything)
🎧 Subscribe, rate & review the podcast — it helps more women find this message!

In this episode I sit down with Elizabeth aka @mommer_do_run on Instagram — physician, mom of six, homeschooler, and marathon runner — for a deeply honest and inspiring conversation about what it really takes to build a life that supports both your body and your nervous system.

Elizabeth shares how she found running after her sixth child, not as a performance goal, but as a lifeline through postpartum depression and anxiety.

What followed was not just a return to movement, but a complete transformation — from treadmill runs in her basement to qualifying for Boston, Chicago, and now running internationally.

Together, we talk about motherhood, recovery, discipline without burnout, and why rest, structure, and support are not luxuries — they’re necessities.

This episode is a powerful reminder that you are not “too late,” your body is not broken, and you don’t need permission to take up space in your own life.

• Starting to run after having six kids — and why it’s never too late

• Using movement as a tool for postpartum mental health

• How small, attainable goals build confidence and capacity

• Why strength training and cross-training matter (especially for women 40+)

• Managing training, work, homeschooling, and family life with intention

• The importance of quiet time, rest, and nervous system regulation

• Sleep, recovery, and why stress is stress — no matter the source

• Letting go of guilt and modeling self-care for your children

• Running through grief, uncertainty, and life’s unexpected challenges

• Why believing you are worth showing up for changes everything

You don’t need to earn rest.
You don’t need to justify taking care of your body.
And choosing yourself doesn’t take away from your family — it strengthens it.

📍 Instagram: @mommer_do_run
Follow along as she shares honest motherhood moments, marathon training, and what it looks like to pursue big goals while raising a big family.

✨ Share it with a mom who needs encouragement
✨ Take a screenshot and tag me on Instagram
✨ Leave a review — it helps this podcast reach more women who need these conversations

Thank you for being here, for listening, and for choosing to move with more ease — in your body and in your life.

In this powerful and inspiring conversation, I’m joined by Margaret Wallis-Duffy — a leader, advocate, and passionate voice behind the Preventative Health Awareness Movement (PHAM).

Margaret shares her deeply personal health journey, including decades of being dismissed, misdiagnosed, and gaslit before receiving an endometriosis diagnosis — and how that experience shaped her life’s work in preventative and integrative health.

Together, we explore why our healthcare system is struggling, what’s missing between “feeling off” and receiving a diagnosis, and how everyday people can reclaim agency over their health by becoming active participants instead of passive patients.

This episode is about empowerment, community, prevention, and why healthspan matters more than lifespan.

• Margaret’s personal journey with endometriosis and chronic illness

• The difference between sick care and health care

• Why preventative and integrative health must work together

• The concept of the Opportunity Gap — and why it’s where real change happens

• Why touch, movement, mindset, and connection matter for healing

• How the pandemic exposed gaps in our healthcare system

• What it truly means to be the CEO of your own health

• Why community is essential for long-term wellbeing

• How the Preventative Health Awareness Movement (PHAM) is changing the conversation across Canada (and beyond)

✨ Prevention is not a luxury — it’s essential
✨ You are the most important member of your healthcare team
✨ Listening to the body’s whispers can prevent future breakdowns
✨ Healthspan > lifespan
✨ Community, education, and empowerment create lasting change

🎟️ Ottawa Event – Stronger Through Midlife Feb. 2nd 2026 (see link for details! all proceeds will be going to The Ottawa Mission)

https://www.eventbrite.com/e/stronger-through-midlife-tickets-1977100225998

🔗 Preventative Health Awareness Movement & Resources

• https://www.wallisforwellness.com

• https://www.becometheceoofyourhealth.ca

📺 YouTube: Preventative Health Awareness Movement (FAMcast)
📸 Instagram: @Phamhub.ca
📘 Facebook: https://www.facebook.com/preventativehealthawarenessmonth
📩 Email: [email protected]

In today’s deeply honest and heart-opening conversation, Tatiana welcomes her longtime friend, yoga teacher, and super-connector Renee Groulx — a woman who has used yoga as an anchor through some of the most challenging seasons of her life.

Renee shares how she first stumbled into yoga 20 years ago, and how what started as “just a workout” slowly became the foundation that carried her through motherhood, injury, divorce, career stress, and even a rock-bottom moment that completely sobered her from alcohol and changed her life.

This episode is grounding, relatable, and a powerful reminder that you can always return to yourself — even when life feels chaotic, messy, or overwhelming.

✨ In This Episode, We Talk About:• How Renee discovered yoga and why it felt different from any other movement

Her early experience with playful, music-filled yoga classes that made her feel grounded, present, and strong.

How mindful breathing and deep core connection helped her rebuild her body long after childbirth — and even stopped the leaks, the back pain, and the feeling of being “disconnected” from her core.

Why leaking during sneezing, laughing, or jumping isn’t something you have to accept as “just motherhood.”

The power of having one thing that brings you back to yourself when your world feels like it’s falling apart.

Teaching yoga from a screened-in porch, dealing with terrible internet, showing up for a community that needed grounding — while navigating her own emotional storm.

How injury forced her to slow down, get creative, and find new ways to stay connected to her practice.

A vulnerable, powerful story about hitting rock bottom at her 50th birthday… and the life-changing decision that followed.

No fancy studio or perfect poses required — just breath, presence, and curiosity.

Renee teaches FREE live online yoga classes every week:

🕊️ Tuesdays & Thursdays — 6:30–7:00 AM EST

Anyone is welcome.
Pop in, breathe, move, and start your day grounded.

👉SIGN UP

Renee is a 500-hour certified yoga teacher, mom of two, dog lover, and community connector based in Ottawa. With 20 years of practice, her teachings blend mindfulness, breath, strength, and resilience — helping people return to themselves one breath at a time.

Connect with Renee:
• Instagram: @Renee_Groulx
🔥 Connect With Tatianna

• Instagram: @tatiannagrahaminc
• Free Guides + Resources for YOU
• Join the Waitlist for The Move With Ease Community (full coaching program)

Please rate, review, and share the show — it helps more women find these conversations that support healing, movement, and midlife vitality.

Tatianna gets real — like REALLY real — about something almost every mom experiences but almost no one wants to say out loud: leaking. She shares her honest, vulnerable, and surprisingly empowering journey from peeing her pants during runs… to completing marathons — including Boston — without stopping for a bathroom break.

This episode blends humour, pelvic health wisdom, and the deeper truth that healing begins when we slow down, reconnect, and rebuild strength from the inside out.

Whether you’re a mom who leaks when you run, someone returning to exercise postpartum, or a woman in her 40s wanting to feel strong and capable again, this conversation is going to make you feel seen — and give you hope that change is possible.

✨ In this episode, you’ll hear:

• The honest story of being a physio who was still peeing her pants

• Why “just pushing through” made things worse

• The 10K moment that changed everything

• What happened when she finally learned to slow down

• How breathwork, core connection, and smarter training rebuilt her strength

• Why she runs stronger in her 40s than she did in her 20s

• The truth every mom needs to know about leaking (it’s common, but not normal)

• How reconnecting to your body can transform your running — and your life

👉 Download the FREE Breath-to-Core Training Guide

👉 Connect with Tatianna on Instagram@tatiannagrahaminc

👉 Learn more about how to work with Tatianna

• Please share it with a mom friend who needs to hear she’s not alone

• Subscribe so you never miss a new episode

• Leave a review — it helps other moms find the podcast and feel supported too

If you’re leaking when you run, sneeze, laugh, or jump, you don’t have to accept it as “just part of motherhood.”
Send her a DM @tatiannagrahaminc or email [email protected] she’d love to help you reconnect, rebuild, and feel strong again.

Ever feel like mindfulness sounds great in theory… but totally impossible in real life?
In this episode, Tatianna shares how she went from rolling her eyes at Savasana and “alien raisin” mindfulness exercises — to realizing that slowing down was the most productive thing she could do for her mind, body, and energy.

You’ll hear:
✨ The honest story of how mindfulness didn’t make sense at first (and what finally changed that)
✨ Why we don’t need to be mindful every second of the day — and how small moments can completely reset your nervous system
✨ How constant busyness, social media, and modern stress keep us stuck in fight-or-flight
✨ Simple ways to practice mindfulness in real life — no meditation cushion required

If you’ve ever thought you “don’t have time” to slow down, this episode will help you see that slowing down might actually give you back time — and help you move through your days with more ease.

🧘‍♀️ Resources & Mentions

• ⁠Dr. Robin Beardsley⁠, Mindful Self-Compassion Coach

In this first episode, I share how yoga saved me from burnout in my 30s - not because of the poses, but because it taught me to tune in and truly get to know myself. I talk about what it means to build deep self-awareness, how that inner work ripples into your outer world, and why this is the foundation of real preventative health.

Key Takeaways:

• Getting to know yourself is a practice, not a destination
• Inner work ripples into every area of your life
• Preventative health starts with deep self-awareness
• You don't have to have it all figured out - just keep showing up

Connect with Tatianna:

• Instagram: @tatiannagrahaminc

• Website: www.tgphysiotherapy.ca

• Free resource: ⁠⁠My Top 3 Tips For Moms to Connect Within⁠⁠ - start your practice now!

• Join The Move With Ease Method community by emailing [email protected] and schedule your complimentary assessment call.