Hey friend Welcome to sweat and yoga’s love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I’m here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we’ve grown up to believe is the way. This week's question is... What do you think about doing the 75 hard challenge? As usual … We start out with gratitude and the things I am working on atm and then dive into why you should or shouldn’t do the 75 hard… Spoiler alert - it depends on the level of stress you already have in your day to day and the habits you have already accumulated in your health and fitness journey thus far. We spend the first part of the pod talking about stress and how there are sneaky stressors we don’t even know acting on our bodies throughout the day. The second part we move into what we should consider about the 75 hard and then the last part we talk weather or not you should do it, what the criteria for your own health around it should be and if you should consider the 75 soft challenge instead. If you enjoyed the epi me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you’re a beginner you can grab the 8 week absolute beginner love the skin you’re in workout guide here: http://Sweatandyoga.com/beginner it has tons of form tips and tricks to make sure that you are in alignment and avoiding knee injury in the process. Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask Rona Journey: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000516653640 About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they’re designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga Thermometer I use: https://amzn.to/3BaKt6f --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome to sweat and yoga’s love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I’m here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we’ve grown up to believe is the way. This week's question is... What are the best exercises for someone with knee issues who can’t put too much pressure on joints? As usual … We start out with gratitude and the things I am working on atm and then dive into the body connection talk … I personally will always think that finding the WHY behind something is always the best place to start. When it comes to our bodies there is very often a why. Yes some things are genetics but most things can be helped w a little bit of digging. In the first bit of the podcast we talk about diet and lifestyle tweaks we can make to ensure we nourish our body and take it out of that stress state, sneaky stressors we can avoid or restorative practices we can add in to reduce that inflammatory response. The second portion we go into an actual structural problem we can work on right now. Our foot placement and the intention w which we stand and use our lowe body in our day to day. And in the last part we talk about some modifications we do in order to be safe esp as a beginner who doesn’t want to blow out their knee joint before they can get any progress. If you enjoyed the epi me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you’re a beginner you can grab the 8 week absolute beginner love the skin you’re in workout guide here: http://Sweatandyoga.com/beginner it has tons of form tips and tricks to make sure that you are in alignment and avoiding knee injury in the process. Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask Rona Journey: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000516653640 About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they’re designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome to sweat and yoga’s love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I’m here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we’ve grown up to believe is the way. This week's question is can I work out on my period???? As usual … We start out with gratitude and the things I am working on atm and then dive into period talk … I personally preach getting to know your body so that you can decide whether you’re being “lazy” or you actually need rest and getting to know your cycle is one of THE BEST places to start if you have no idea where to start. It’s also one of the easiest. It’s as easy as taking your temp every morning and then monitoring your energy levels as they should fall accordingly. Additionally this is basically free { you might need a thermometer that’s max 10$}. In the first bit of the podcast we talk about getting to know our cycle - what the 4 phases are and how to track them for your particular cycle and then in the second we dive into what exercises are optimal at what time of the month based off of our energy levels. We finish the pod w a few book recs to dive even deeper into your period. If you enjoyed the epi me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you’re looking for a challenging at home workout program that requires zero equipment you can grab the 30 day no repeat bodyweight love the skin you’re in workout guide here: http://Sweatandyoga.com/bodyweight Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they’re designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga Thermometer I use: https://amzn.to/3BaKt6f BOOKS: The fifth vital sign by lisa hendrickson-jack - ​​ https://amzn.to/3m5ri9w Wild power by alexandra pope - https://amzn.to/3b2cFgW Woman code by alisa vitti - https://amzn.to/3jz6eXd Code red by lisa lister - https://amzn.to/3vDPMtJ In the flo by alisa vitti - https://amzn.to/3BaNbby Period power by maisie hill - https://amzn.to/3CawdM7 --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome to sweat and yoga’s love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hoop earring and leggings as pants enthusiast. Aka your realistic health and fitness bestie. Basically I’m here to guide you step by step to your fittest self and ditch the no pain no gain health and fitness manifest we’ve grown up to believe is the way. This weeks question is one I get a lotttttt - how does one stay motivated to #gym all day errry day? As usual … We start out with gratitude and the things I am working on atm and then dive into the how to kick start that motivation … Spoiler the money is in the healthy habits you create - not in the fleeting motivation. But I do spend the second portion of the pod giving guys some actionable steps to rev up that mojo and then in the third portion we talk habits. You’re probs tired of hearing me say that habits are QUEEN 👑 but they just are unless you want your health and fitness journey to forever require motivation. We also do a little feelin myself visualization in the first part just cause well… Ya know Feeling into your body is how you’re going to actually learn to love it and move because you appreciate it! If you enjoy these types of epis let me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you’re a beginner you can grab the 8 week absolute beginner love the skin you’re in workout guide here: http://Sweatandyoga.com/beginner Hope you love the episode, friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask About my journey: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they’re designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome to sweat and yoga’s love the skin youre in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - workout ebook creator, lover of sweat and all the feels, sitcom junkie, hopp earring and leggings as pants enthusias. Aka your realistic health and fitness bestie. Basically I’m here to guide you step by step to your fittest self and ditch the no pain no gain healtha dn fitness manifest we’ve grown up to believe is the way. We’re sorta doing a compilation of questions today since I get some version of this question almost every week If you’re a beginner - what should you focus on? We start out with gratitude and the things I am working on atm and then dive into the how of getting fit for life I give you 3 decision I wish fitness beginners made earlier plus 2 bonuses. decision 1: to actually learn to listen to your body - if you want more details on how to do this - let me know here 👉 http://Sweatandyoga.com/ask Decision 2: to start small - I know it’s not sexy but it makes a difference 🤷🏻‍♀️ Decision 3: to focus on what I can do/have rather than the things I want to restrict And the 2 bonuses - resistance training and how little the weight on the scale actually means ✌️. If you enjoy these types of epis let me know at http://Sweatandyoga.com/ask or leave a review on iTunes Don't forget if you’re a beginner you can grab the 8 week absolute beginner love the skin you’re in workout guide here: http://Sweatandyoga.com/beginner Hope you love the episode friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask Last week’s episode on thigh toning {w the meditation}: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000537375691 How to ditch the scale episode: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000518531548 About me highlight I was walking about: https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MTc1NTA4MjEyMTUyNzk3?story_media_id=2671120926095919285&utm_medium=copy_link Workouts on my Pinterest: https://pin.it/CSSyTrB My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they’re designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome to sweat and yoga’s love the skin you're in podcast Where we sweat for a workout and yoga to feel something new. I am your host Suncana Sonnenburg - lover of sweat and all the feels, sitcom junkie, hoop earring enthusiasm and your realistic health and fitness bestie. Basically I’m here to help you become your fittest self and ditch the no pain no gain health and fitness manifest we’ve grown up to believe is the way. Today’s question is “what are the most effective exercises to tone the thighs?” One of the most commonly asked questions yet again. We start out with gratitude and the things I am working on atm and then dive into thigh toning - the how and why. But honestly first we have to dig into why we feel our thighs need fixing. So the first half of the pod we do a little visualization to figure out why/when we developed this need to fix our thighs. You can find that around 4:00 min mark. No judgement if you want to slim up your thighs just more of reflection because as you know on this pod we want to connect to our bodies and actually get to know the why behind working out and working our thighs. So we aren’t just beating up our bodies but connecting to them and the changes we make can be more sustainable. Then the second half of the epi we go into the physical - we start with how to connect to the muscle you want to tone and then how to work it out specifically for fast tracked results and you can find that at the 13:00 minute mark. Don’t forget to grab your password to the FREE fitness library at http://sweatandyoga.com/free-resources Hope you love the episode friend! Links mentioned: FREE fitness library: http://sweatandyoga.com/free-resources Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Leggings you should check out if you love my workouts/posts - they’re designed to move: USA: http://myzyia.com/sweatandyoga CAN: http://mycanadazyia.com/sweatandyoga --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. No question today but I’ve had this conversation a lottttttt lately Quite frankly this should have been the first episode of the re-aliveining of this pod but I feel like sometimes I’m in my own bubble and assume that people know/think the way I do when it comes to health So today I want to tackle what being healthy really means and the difference between being fit and being healthy are They seem to be used interchangeably often but they are most definitely not the same - and quite frankly I feel that oftentimes people are seeking one at the expense of the other and wow have I got a lot to say about htat… I have definitely touched on this quite a bit in past episodes but I think we need a full on episode so we are all on the same page about our health The conservation lately has looked a lot like… new moms saying things like “oh I really need to lose some weight” or “Oh I really need to get back into shape” or it’s around this noval rona experience we are all in where people are perpetuating the whole “it can happen to healthy people too” and “ I know healthy people who this has happened to” or “well they had no pre-existing conditions and they were healthy” or soley the goverment’s only “health” statement {and yes it’s not an actual health statement} that being obese makes you more suceaptable to this virus we are all dealing w it just has me screaming inside every time I hear it. So it was time to address that skinny doesn’t equal healthy and fit doesn’t equal healthy - they can be part of the equation but they are not all of hte equation. If you want to skip the gratitude I do at the beginning of every episode the definition of fit vs healthy head to 5:10 of the epi. If you are looking for the actual definition of health and the health and stress equation head to 9:30 and to see what triggers might be stressing you out you have not thought about before head to 12:35 of the pod. To figure out what you could use to reduce the overall stress on your health head to 25:30. Hope you love the episode friend! Links mentioned: Season 2 episode 4/ calories in vs calories out: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000511936155 Health pin of examples of stressors: https://pin.it/14MqxlG 50% OFF love the skin you’re in bodyweight guide: https://sweat-yoga.ck.page/products/30-day-workout-guide?promo=PODCAST My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. The question was “ how did you stay motivated even on hard days? I was crushing it last year but have hit a slump” This has happened to all of us at some point…. the 2-3 week slump. You know what I’m talking about - you get into a new workout - you do all the things - you start to see a bit of results and then all of a sudden you miss one workout - well that’s no biggie right? But then you miss 2 and 3 and 4 until before you know it you’ve missed a whole 2 + weeks. Then you feel like you’re starting at zero. Well I’ve got the 5 top tips to avoid that particular stumbling block on your health journey in today’s epi. If you want to skip the gratitude I do at the beginning of every episode and just jump right into the tips to avoid the 2 week slimp head to _________ of the epi. Hope you love the episode friend! Links mentioned: As If Principle by Richard Wiseman : https://www.amazon.com/gp/product/1451675062/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1451675062&linkCode=as2&tag=sweatandyog0e-20&linkId=452f3006c20a1e1b57b066e3d8d938c5 50% OFF love the skin you’re in bodyweight guide: https://sweat-yoga.ck.page/products/30-day-workout-guide?promo=PODCAST How to break up with the scale episode: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000518531548 My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. Today’s question is “ why do so many of the “fitness” experts say you shouldn’t do weird exercises and you should stick w heavy compound lifts instead” I want to bust this myth becauseI think it has been going around the fitness community farrrrr too much lately - doing heavy compound lifts is great - but to say it’s the only way to train is a whole bunch of hullabaloo imo. Honestly there is so much info out there on all sides of these things - that’s the number 1 reason I try and teach you to learn to listen to your own body because like I always say science changes its mind all the time and as does your body’s needs… better to listen to your body’s changes rather than constantly trying to chase the new trend. In this epi we go over what compound lifts are and I give you the 4 main reasons this idea of you only need to do “heavy compound lifts” has become a popular line in the fitness industry - hint - it’s def more about the aesthetics {hello programming - I haven’t ranted about you in a while} and then 4 reasons you should be training weird movements in addition to the heavy compound lifts. If you want to skip the gratitude I do at the beginning of every episode and just jump right into what compound lifts are head to 4:29 of the epi, for the 4 reasons heavy compound lifts are blowing up lately - head to 5:45 of the pod and if you want to know why you should be doing the weird stuff in addition to heavy compound lifts head to 12:20 of the pod. Hope you love the episode friend! Links mentioned: My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca Season 2 episode 4/ calories in vs calories out: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000511936155 Mind pump podcast: https://podcasts.apple.com/ca/podcast/mind-pump-raw-fitness-truth/id954100822 --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support

Hey friend Welcome back to sweat and yoga’s love the skin you’re in podcast Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here - your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies. Today’s question is “ Is it best to separate workouts like leg day, arm day etc or can you work on your entire body daily” One of the most commonly asked questions - and source of many disagreements between fitness professionals online. What’s a good weekly workout routine? Honestly there is so much info out there on all sides of these things - that’s the number 1 reason I try and teach you to learn to listen to your own body because like I always say science changes its mind all the time and as does your body’s needs… better to listen to your body’s changes rather than constantly trying to chase the new trend. In this epi I give you 3 + a bonus questions to ask yourself so that you can figure out what would work best for you- a workout split where you work each muscle group individually or working full body most days you workout. If you want to skip the gratitude I do at the beginning of every episode and just jump right into the questions you should be asking yourself to figure out your optimal workout split head to 4:40 of the pod. Hope you love the episode friend! Links mentioned: My FREE 7 day Workout plan: http://sweatandyoga.com/glowupweek Food Tracking Journal: http://sweatandyoga.com/foodtracking Ask your Health + Fitness Q’s here: http://sweatandyoga.com/ask My insta: http://instagram.com/suncanasay Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca --- Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support