Nurture Your Body {Key #6}

Hello, I’m Tanya Penny, Occupational Therapist, Vibrant Body & Abundant Life Coach. In this post we will be focusing on key #6 of the Vibrant Body and Abundant Life Blueprint – Nurture Your Body. If you haven’t signed-up to learn about all 10 keys yet, you can receive the 10 Keys Blueprint Guide, audio lesson and guided Therapeutic Meditation Practice by clicking here.

Most of us didn’t learn how to properly nurture our body. Perhaps like me, you didn’t see your parents doing it. Of course, we are not here to blame anybody, they were doing the best that they could and they were doing what they learned. But I’m sharing this because a lot of us beat ourselves up for not doing something… but in truth, we didn’t know how because it wasn’t modeled for us.

Even if we now know how, why do we often continue to do the old things that were modeled for us growing up? You might be wondering “God why can’t I change?!” The truth is that these are habits. They were modeled for you, you took them on to be the way things should be in the world and how to nurture your body. Be really gentle with yourself. Don’t beat yourself up because there is really no point in doing that, it’s a waste of energy, time.

We are going to move into the 3 areas we are focusing on to Nurture Your Body:

1) Nutrition– First of all I don’t believe in diets. I was on a diet from the time I was about 10 or 11 years old. My mom was always on diets. Did they help? Yes and no, because you have to continue to eat the way you’re eating on the diet for the rest of your life in order to keep the weight off and that sucks for most of us depending on the diet. I really encourage you to think about healthy ways of eating that can be consistent. Something you can consistently do over time vs “fad” diets. One of the things I like to teach in my Vibrant Body and Abundant Life Mastery Program is the 80/20 rule. 80% of what is “good” or “healthy” for your body and 20% of the “bad stuff”.

I believe in moderation. For most people, when you are strict and tell yourself that you can’t have anything, you might be able to do it for awhile but then you’re going to end up binging and beating yourself up over it…or it’s going to put a lot of stress on you to completely restrict. I know there might be some cases where it might be life threatening to have something and of course that is not what I’m referring to. I’m talking about in general, let’s have a little bit of moderation, let’s have a little bit of chocolate, a little bit of sweets, coffee once a week, or a glass of wine or beer, etc.

Some foods are inflammatory. If you have an inflammatory illness such as MS, pain, GI issues or any autoimmune disorder, there are four things that I recommend you limit. Notice I didn’t say completely cut out, never have again. They are soy, sugar, wheat and dairy. I still put half and half in my coffee every day. I still will eat a piece of bread every once in awhile, I might have some pasta. Typically I find rice pasta, quinoa or other things to replace that and I really don’t miss it anymore. Once in awhile I’ll have regular pizza but I don’t eat it daily. I do put a bit of sugar in my coffee everyday, I do have a little bit of a sweetie in the morning and then a piece of dark chocolate in the evenings. I pretty much never have soy, unless I’m eating sushi and I usually use Bragg’s Amino Acids. I try to find replacements. I don’t drink milk, I drink coconut milk. There are lots of other options of things that are not inflammatory. Food does matter when it comes to healing and health, even though it’t not the only piece of the puzzle for most of us (hence the 10 Keys I teach).

The most important supplement (for myself) is to add more oil into my diet. I take a Nordic Naturals fish oil pill one to three times per day with meals. Oils are really important to healing, health.

2) Movement– I don’t like the word exercise because I think a lot of us have equated the word exercise with something negative, a chore, have to/should do mentality. I recommend that you find a way that you love to move daily. I highly recommend to have it be out in nature as much as possible- walking, running, jogging, hiking, biking, dancing or swimming, as nature is very healing and stress relieving. Moving your body is not just for weight reasons, but also for stress management. Your body loves to move, it doesn’t like to sit or lie down all day (especially at a desk). Finding a way that you love to move even if just 15-20 minutes per day. Throw out the “all or nothing”.. I used to have the mentality that if I didn’t work out at least sixty minutes a day on the treadmill at a certain pace, it was pointless. I would also over exercise. I went through a period of time that I would exercise for two to four hours a day. That’s not moderation. So again you want to use moderation. These days I love trail running – sometimes very slowly depending on the day and taking walk breaks. I really listen to my body as to how long and how much intensity, and recommend you do to. You want to check in with your body every morning by asking it, “Body, what do you need today in terms of nutrition and movement and rest?” That is really important to do, not to just go by what people tell you to do, but ask your body every day… because it will likely give you a different answer every day. Mine often does.

3) Rest– Probably the most important of the three areas. I’m not just talking about sleep, although sleep is included. For those of you who are in the middle of a health breakdown- mental, physical or emotional, rest is going to be at the top. You’re going to need more rest than your ego-mind tells you you need, than your Superwoman/man tells you that you need. That was one of the biggest wake up calls for me when I got sick. Even if I was getting enough sleep, I was not slowing down enough and having enough time to just be, do restful activities like a guided Therapeutic Meditation Practice, taking a midday nap, gentle yoga, a bath, reading for pleasure, sitting/laying in nature- nature is a master healer. So, not something that you’re doing for work, chores at home, social/play time, etc. Having periods of down time, alone time.

Again, moderation is key, asking your body what it needs every day and then following that guidance.

As always, progress not perfection. Baby steps. Small changes every day and keep building on that. If you fall off the wagon, please be gentle with yourself. Compassion will help you get back on the wagon a lot easier than beating yourself up.

xoxo Tanya 🙂

More support to Heal Illness or Trauma:

  • Monthly Healing Workshops here
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  • Audio Programs here

Stress & Life Balance {Key #5}

Hello, I’m Tanya Penny. In this post we will be focusing on key #5 of the Vibrant Body and Abundant Life Blueprint – Stress & Life Balance. If you haven’t signed-up to learn about all 10 keys yet, you can receive the Blueprint Guide, audio lesson and Guided Therapeutic Meditation Practice by clicking here.

I believe that stress is the number one cause and progression of disease and illness. Which is why it is so important to talk about and then shift.

Let’s start with the 3 biggest things that cause us stress- The 3 T’s: Thoughts, Toxins and Traumas.

The first T is our Thoughts. If you’ve done any work with me before or have been in my community for awhile, I’m sure that you’ve heard me talk about the 3P’s. The first P is Perfection– when we tell ourselves that we have to do it perfectly, we have to do it and get it right, can’t make mistakes… and all of those variations. It can also cause us to overdo, we beat up on ourselves mentally and that causes us to push ourselves too hard physically. The second P is People Pleasing– Thoughts or beliefs that have to do with making other people happy, fixing other people’s problems, care-taking or carrying other people (emotionally, physically and/or financially), doing things because we think we have to, or so they won’t get mad at us, etc. The third 3P is Pretending to be Superwoman– Thoughts and beliefs that cause us to act in Superwoman ways, thinking you have to do it all, do it alone, can’t ask for support, take care of everybody else, responsible for everyone else. Remember that our thoughts and beliefs, specifically the ones that are related to the 3P’s, cause us to behave and/or act in certain ways. Just the beliefs themselves cause a lot of anxiety, overwhelm and stress but then it causes us to act in ways that create even more stress.

The second T is Toxins. Food can have toxins, as well as environmental toxins. And, I want to talk about a few more toxins that you may not have considered. If you are staying in a relationship that is unfulfilling, or maybe even be abusive, that can create toxins- physically, emotionally and/or mentally. If you’re staying in a job that is unfulfilling, that can be toxic to your system. Many of us also stuff our emotions- anger, sadness, guilt, shame, fear, etc. If we continue to hold onto them they also become toxic or stressful to our system.

The third T is Trauma. Whether it be a recent trauma or something that happened thirty or even fifty years ago. A trauma could be an accident, abuse, it could be being made fun of at school. Many of us think that because it happened a long time ago that we are over it. It can still be creating stress in your system if it isn’t fully resolved or healed. If you haven’t fully addressed it, the emotions and the thoughts/beliefs that were created can still be wreaking havoc and creating stress in your system.

Moving into tips and tools

1) Reflect and write on the following:

What might be an underlying cause(s) to the stress I seem to be experiencing (physically, mentally, emotionally)? Is it my thoughts related to the 3P’s, and if so, which one? Take a few minutes to write them down. Do I have past trauma? What toxins do I have in my life? Is my job toxic to me? Are there people in my life that are putting me down or just have really negative energy? People I feel drained by after spending time with them? They might be overtly abusive, verbally/physically or it can be real subtle, manipulation, very negative, etc. Take a few moments to reflect and write with compassion and curiosity. You’re not beating yourself up, you’re not making yourself wrong, just becoming aware of what is causing your stress.

The 3P’s also cause us to fall “out of balance” with work, rest and play. Me time versus We time. Which of the things above are causing me to fall out of balance? Are you working too much? I’m not just talking about your job, I’m talking about everything outside of your job as well: taking care of the family, chores, friends, volunteering… ”work” is anything that is considered doing, anything that takes away from you having enough rest, healing or play time. A lot of my clients have enough play too, but what they’re really lacking in is rest, or healing time. Balance is not something that we acquire one time and then it just stays that way forever. What I need one day to be balances might be different than what I need the next day.

2) Take some time to connect with yourself every morning. At least ten to twenty minutes. Ask yourself: what do I really need today to be in balance? To feel and have less stress, more balance and a sense of peace in my life? Do I need to let go of some things today? Do I need to adjust my schedule? Do I need to ask for more support? What does that look like for me today? What do I need to feel more balanced and be less stressed? It’s going to be different every day. That means some days I wake up and my guidance tells me that I might need more space in my schedule and do less work, I need to move some clients, I need to move a project. Really giving youself permission to do that, letting go of perfection.

3) Make time for rest and play daily. Really taking an honest look at your schedule and carving out time for rest and play every day. I know a lot of you superwomen/men out there are thinking you have so much to do… there are a lot of have to’s and should’s that are causing you to be stressed, do too much and they’re just not true. Who says you have to do this? Who says you should do this? Really taking the time to look at that and calling bullshit on the stuff that really isn’t true for you anymore.

4) Use a guided Therapeutic Meditation Practice daily. I recommend to use it midday and/or after work – both if you feel you have a lot of stress OR you have an illness or negative symptoms. Also use it as you fall asleep at bedtime. What I have found is that releasing stress midday (mentally/physically and emotionally) is really important. Remember that these guided practices also help you to shift those thoughts and beliefs we were talking about earlier that are related to the 3P’s, that cause you to overdo, fall into perfection and get stuck in the people pleasing. They also help you release any “toxic” emotions you’ve been holding onto and help you to heal past trauma. They really help you to connect with yourself and get guidance from your Something Bigger. Stress is supposed to be released from our body and mind as we sleep at night, so if you’re not sleeping well, these practices will help you to sleep better and release more stress too. Find a sample guided therapeutic meditation practice here.

Carve out 5-30 minutes a day to use the simple tips and tools above. Progress not perfection. Then when you are ready, find more support below.

xoxo Tanya 🙂

More support to stress less and create life balance so you can heal & receive 100%:

  • Monthly Healing Workshops here
  • Vibrant Body & Abundant Life Mastery Program here
  • Audio Programs here

Trust Something Bigger {Key #4}

Hello, I’m Tanya Penny. In this post we will be focusing on key #4 of the Vibrant Body and Abundant Life Blueprint – Trusting Something Bigger. If you haven’t signed-up to learn about all 10 keys yet, you can receive the Blueprint Guide, audio lesson and Guided Therapeutic Meditation Practice by clicking here.

I’ll start with a snapshot of my journey to trusting Something Bigger. I walked away from religion (and spirituality) when I was 18. I didn’t know there was a difference between the two. I grew up Catholic and there was a lot of talk about religion but not really spirituality, they were the same thing in my world. I didn’t jive with what I was taught by the Catholic religion so I pretty much said I was done with religion as soon as I turned eighteen. I really didn’t come back to my spiritual self, consciously, until I was diagnosed with Multiple Sclerosis in 2004. This key was a part of my journey to healing the MS, anxiety, depression, past trauma and pretty much everything I was struggling with.

The truth is we are all connected to Something Bigger, always, whether we are aware of it or not. You might call it God, Source, Universe, Nature, etc., it really doesn’t matter what you call it. Many of us have become disconnected or shut it down for various reasons: we don’t make time, we’ve had negative experiences with religion or spirituality, negative experiences or trauma. When that happens we might say, “Well forget it, my God was a punishing God growing up and I want nothing to do with that”, or “I got a chronic illness or got into an accident or a loved one died so there must not be a God” or “I can’t trust this Something Bigger to take care of me because these bad things happened”.

When we cut ourselves off from S.B., it creates a lot of issues: stress, anxiety, depression and even chronic illness. That has been my personal experience and also from working with hundreds of clients. If you’re not fully connecting and trusting your S.B., you tend to be stuck in a lot of struggle and survival fears, busyness, over-doing, thinking you have to do it all alone.

When we do connect, trust in and follow our guidance from S.B., it helps us to feel more at peace, balanced, to make decisions based on divine guidance vs. ego fears or conditioned beliefs. It helps us to heal.

There are many ways that you can begin to build that trust and connect on a deeper level. I’m going to give you a few of those tips and tools, and then if you would like more support with this key and your healing journey, you can find all the ways below.

First, reflect on what beliefs you may be holding about connecting with, trusting and following S.B. What we believe impacts our emotions and how we behave and act in the world, the decisions we make etc. If you are holding any “negative”, self-limiting beliefs about connecting and trusting S.B., that will hold you back from fully doing so. You might have a belief that you can’t trust because something bad happened, or that you’ll get punished if you (fill in the blank). You may think, I can’t trust something bigger because in the past, I prayed and I didn’t get an answer, or I prayed and something nothing happened. You can discover what beliefs you hold by looking back at your past (what you saw, heard, experienced growing up) and by looking at your current reality. You might be in a current breakdown in one or more areas of your life, perhaps like me you have a chronic illness, maybe you have money stuff going on, abuse, etc. You might say that this area wouldn’t be in breakdown if I was really being taken care of by my S.B.. Write down the beliefs you discover and then an “opposite/positive truth” (even if you don’t believe it right now).

Second, I recommend using a guided therapeutic meditation practice as that will help you work with the beliefs that are keeping you from connecting, trusting and following the guidance of your S.B. You can try a sample guided practice here. It will also help you connect with yourself and your S.B. more deelpy, release fears and doubts, and feel more relaxed, energized. It’s one of the main tools me and my clients use daily.

Third, I recommend journaling daily, preferably in the morning, as I feel it’s really important to start your day by connecting with yourself and S.B. When I do it, which is most every day, my days can look completely different. I can wake up in anxiety and shift it to peace just by writing to my S.B. and asking for guidance. I’ll write my fears, what I want help with, a “prayer”, then I’ll sit for a few moments with my eyes closed and I’ll listen for guidance. It only takes a few minutes.

Last, another way that I like to connect and receive guidance is getting out in nature– whether it’s sitting, running, walking or hiking, and I will simply say “Higher levels, my ascended masters, archangels, God, right now I’m really feeling this way or I’m really struggling with this, I’m open to all of your love, support and guidance, show me loud and clear.” I can very much plug in and connect, I’m away from all of my distractions – the busyness, the computer, other people, etc.

Carve out 5-30 minutes a day to use the simple tips and tools above. Progress not perfection. Then when you are ready, find more support below.

xoxo Tanya 🙂

More support to Trust Something Bigger, heal & receive 100%:

  • Monthly Healing Workshops here
  • Vibrant Body & Abundant Life Mastery Program here
  • Audio Programs here

Trust Yourself {Key #3}

Listen to or watch the video lesson:

I’m Tanya Penny, Self-Love Catalyst, Vibrant Body and Abundant Life Coach. In this video I will be giving a mini-lesson on key #3 of the Vibrant Body and Abundant Life Blueprint – Trusting Yourself. If you haven’t signed-up to learn about all 10 keys yet, you can receive the Blueprint Guide and Guided Therapeutic Meditation Practice by clicking here.

Many of us stopped trusting and following our own guidance from a very early age and for many reasons. For some of us we got in trouble, punished, criticized, maybe even worse, for trying to do so. Some of us had love withheld or maybe other needs that wouldn’t get met if we didn’t do what one or both of our parents wanted us to do…act, speak or be who they wanted us to be vs. doing what our guidance was asking us to do. So, we turned it down or completely off. We began doing what others told us to do to please them, get the love, the treats, the clothes, the car, to get our needs met and perhaps to even be safe. In a nutshell, that’s why most of us stopped listening to and following our guidance.

As adults, we may still doing this even though we are now able to keep ourselves safe, meet our own needs and support ourselves. We can also actually find people that will love and support us just for following our guidance and for being who we really are. There will be people who completely accept and respect us for who we really are and honor our decisions… but we have to make that shift into believing we are worthy of this and that is where the challenging part can be.

So, if you’re still looking to others (friends, your parents, your significant other, your children) to tell you what to do, how to live your life, make important decisions about your health, money, career, etc. than this is really you continuing to give your power away, not trusting yourself, not following your own guidance AND it is one of the root causes of stress, depression, anxiety, pain, weight and chronic illness.

The truth is that you are the only one that truly knows who you are and what you need. Whether it’s to heal your body, follow your purpose or fill in the blank. You are the only one that has your answers. You are the only one that knows what your heart truly desires. Learning to fully trust and follow your own guidance will support you 100% in making positive changes in all areas of your life and help you to heal whatever it is that you’re struggling with. It can take time to shift it as we have been doing it for so long.

So how do we learn to trust ourselves 100%? Trust and follow our own guidance? Listen or watch the video above to receive wisdom, tips & tools.

Receive more support to heal & receive 100%

  • Monthly Healing Workshops here
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Discover & Shift Limiting Beliefs {Key #1 – Part 3}

Today, we are diving into discovering and shifting your limiting or negative beliefs. This is part of “Connecting with the Divine You” key #1 in the Vibrant Body and Abundant Life Blueprint. There are 9 self-connection areas, and your beliefs are a big one!

In the video, we are going to talk about why it’s important to discover your beliefs, where these beliefs come from, as well as tips & tools you can start using today to discover your beliefs and begin shifting them. Yay!

Why take the time to discover and shift your beliefs? We’re going to begin today and then go more deeply in the Vibrant Body & Abundant Body Mastery program. I invite you to check it out at the link below. The truth is that your beliefs 100% affect your behavior and your actions (or lack of). Your beliefs also cause emotions. They can cause happiness, peace or fear, anxiety, depression, anger (fill in the blank). If your beliefs are not in alignment with your true self, they’re holding you back in one or more life areas. That is how we end up eventually getting sick, because we’re not acting from a place of our heart’s desire, soul’s desire, our authentic self. We’re acting from those ego conditioned, limiting beliefs which are full of negativity, scarcity, etc. That’s why you want to take the time to discover and then learn tools to shift your beliefs.

Where do beliefs come from? In a nutshell, they come from family, religion, cultures, society. Also from past experiences you had where something traumatic, unpleasant, or challenging happens…and then you make up a story, a “belief” around why that happened. You’re usually not conscious/aware that you’re doing that, it just automatically happens. That’s the way the mind works.

We have beliefs in each of seven life areas: Self (how we talk to and treat ourselves), Health (mind and body), Love/Relationships, Spirituality, Money/Material, Passions (hobbies) and Purpose/Career. When you’re working with me in a program, one of the things I do is help you to uncover those self-limiting beliefs that you’ve been holding onto that have ultimately made you sick, whether it’s anxiety, depression, weight gain, addiction (many addictions) or an illness like Multiple Sclerosis, cancer, thyroid, you name it.

Here are some tips and tools that you can start using today to begin to shift your beliefs.

1) First discover what beliefs you hold. There are a couple of ways to do this. Look at your past history. When looking at a certain life area, you want to ask yourself “given what I saw and heard, what happened to me, and/or how I was treated or not treated when I was growing up, what belief might I hold about myself and that life area”?
Then look at your current reality. For example, look at your relationships/love. Let’s say that you’re in a relationship that is very controlling, maybe verbally abusive. A Lot of my clients have suffered from abuse in the past and are currently in what I would consider to be an abusive relationship- control, manipulation, verbal and maybe even physical and/or sexual. If you are in that type of relationship, I’m guaranteeing that you must be holding a belief that says, I’m not good enough, I deserve to be treated that way (some combo of that), because you were treated a certain way growing up, maybe you didn’t receive respect, maybe you were controlled or abused growing up. There are many beliefs, but I am just picking the most common. If you’re struggling with finding the belief, a lot of people come to me so that I can help them discover what those beliefs are. I look at your history, and your current reality, and I can find the belief. That’s part of my genius, my intuition, my talent. There are going to be a few core ones, it’s not like we have to go through a million beliefs to fix or shift it.

2) Once you find the beliefs, write them down. Don’t leave them just running around in your head, face them. Then write an opposite truth, even if you don’t believe it right now.

3) Next learn tools to support you to shift them. Many people use EFT or one of many other tools. One of the tools that I teach/give you is the Guided Therapeutic Meditation Practice. Those of you that are in my free community, have a sample practice to try out. I put a few of the most common ones in there, but you can insert your own beliefs too. If you’re in my Vibrant Body and Abundant Life Mastery Program, you receive guided practices that actually have beliefs that are specific to each of the keys & life areas. If you choose to one on one coach with me, we can also record personalized practices. So I recommend to go use the sample practice if you are in my free community and those of you that are in my program know, that whatever is the biggest issue at the time, you’re going to use that guided practice related to that key/life area to help to shift your beliefs. The cool thing is that you don’t have to stay awake as you listen, because beliefs are held in the subconscious mind and more easily accessed when asleep. If you fall asleep, it’s still working and possibly even better. Other times you’ll stay awake and that’s ok too. Sometimes we’re meant to shift them more consciously.

Get started with those tips and tools today, and then if you want more guidance, support, wisdom and tools check out the Vibrant Body and Abundant Life Mastery program. If you have any questions or want to chat with me to see if one of my programs is a good fit for you, email me at If you know of anyone else this may resonate with or maybe they need this message, please feel free to pass it on.

I’m so happy that you took the time to watch the video/read the blog. If you have any comments or questions, email me at I look forward to supporting you soon!

Receive more support to heal & receive 100%

  • Monthly Healing Workshops here
  • Vibrant Body & Abundant Life Mastery Program here
  • Audio Programs here