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
  • Vibrant Body & Abundant Life Mastery Program here
  • Audio Programs here

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 tanya@tanyapenny.com. 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 tanya@tanyapenny.com. 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

Healing Your Emotions, Trauma & Illness {Key #1 – Part 2}

Hello! I’m Tanya Penny, your Self-Love Catalyst, Vibrant Body & Abundant Life coach. We are diving into part two of Connecting with the Divine You- connecting with your breath, body, symptoms/feelings and emotions. This is a “taster” and for those of you who want to dive deeper…join us for the complete Connecting With the Divine You program. AND if you want to learn all 10 keys, then join us for the Vibrant Body and Abundant Life Mastery program. Let’s dive in!

Feelings or symptoms in our body, from a mind/body healing perspective, are letting us know that we are out of alignment or balance in one or more areas of our life. The seven life areas are self (how we talk to and treat ourselves), health (mind and body), spirituality, passions, purpose, money/material and love/ relationships. When your body gives you a symptom, what we typically do is we get afraid or angry and try to resist it, push it away. When really what we want to begin to do, if you haven’t already, is to get curious and ask the symptom/feeling/area in your body “Why are you here? What is it you are trying to tell me or show me?” What I often do is have my clients use, as a reference, the Louise Hay book “Heal Your Body”. If you have the big version, look in the back as it lists all the symptoms that you might have and gives you the probable mental and/or emotional causes. That can often be helpful to decipher the clues that the body is giving you, where in your life you are out of balance.

I’m going to give you a few quick examples, then we’ll get into this a lot more in the program.
I had MS. MS symptoms/autoimmune disorders typically have to do with you attacking yourself. So you might ask yourself, how am I attacking myself (thoughts, word and/or actions)? Pain is often associated with the emotion of guilt, which brings up a really good side note.

People often use feelings and emotions as the same thing. When you are working with me in any of my programs, feelings are physical sensations in the body and emotions are anger, anxiety, joy, happiness, peacefulness, sadness, insecurity…the list goes on and on, frustration, those are all the emotions. In mind/body philosophy, which is what I teach, there is definitely a connection. When you have an emotion, typically what most of us do is stuff it because we were taught to do that growing up, maybe not all of them but some of them. Most didn’t see healthy ways to deal with emotions so we stuff them and eventually they come out in our body as a feeling. So guilt is often associated with pain. Fear can really be anywhere in the body so that’s why you need a little more guidance, insight, working with somebody like myself or other coaches that do mind/body healing philosophy, to give you a little more direction, guidance on that. Shame and guilt are often stored in the body as excess weight. Anger can also be excess weight. Thyroid issues are often associated with anger and/or fear because we’re holding back, we’re not speaking up. A lot of us have headaches and/or migraines because we are criticizing ourselves and/or pushing ourselves too hard. Fatigue can be due to you pushing yourself too hard/doing too much, it can also be due to resistance, not doing something you’re meant to do, boredom or all three. So that’s just a little sprinkling. Join us in Connecting with the Divine You program for more help in diagnosing and finding the root cause of the feeling/symptom in your body, the illness/disease. I would love to support you.

Our body is our barometer- both feelings and emotions. So again, most of us were not taught how to feel and release our emotions. We were taught to stuff them with food, alcohol, shopping “therapy”, getting really busy so you don’t have to feel something or think about it. Typically whatever you saw growing up is what you’re going to do when it comes to emotions. Not many of us had healthy role models so one of the things we work on in the programs is me teaching you healthy ways to deal with and feel your emotions. One of my greatest teachers, Carolyn Myss, says “you have to feel it to heal it”. A lot of us who have past trauma, and now illness, is because we have stuffed emotions in our body. Emotions are caused by beliefs. Holding onto “negative” self-limiting beliefs causes us to have negative emotions which then end up coming out in our bodies as “feelings” or negative symptoms. That’s the connection in a nutshell.

One of the ways I recommend you start to become aware of, feel and release your emotions is: In the morning, asking yourself what emotions are present right now and writing them down. Asking the question, “what am I feeling in my body and what emotions are present” and write those down, acknowledging what they are. Just acknowledging them can make a big difference.

Then I recommend using a guided TMP practice, that’s one of the main tools that I use and teach in my programs. If you’re in one of my programs, you’re going to receive many on many different topics, keys, belief systems. There’s a sample practice for you is you are not currently in a program. You can find that HERE. That’s going to help you to be with and feel the emotion without letting it consume you or getting stuck in it. I recommend you use it every day, for one to two weeks and to see how that feels and it’s helping you to shift. A lot of times that’s what we’re afraid of. We’re not taught what to do with our emotions. We have beliefs that say it’s not even okay to feel them. It’s wrong, not ok, going to cause conflict to feel them, much less express them to somebody else. Just us showing up for ourselves emotionally will often make a huge impact on healing the symptoms/feelings in your body.

You might see the connection or again you can go look in Louise Hay’s book “Heal Your Body” for more guidance. Remember that a lot of these emotions are stuffed from a long time ago, not even current things that are happening, it can be both as well.

Our body wants to be healthy and is simply giving you information, clues as to where you are out of alignment with your true self, your spirit, your authentic self, whatever you want to call it. That is the only reason why we have symptoms and disease. Now, I can hear some people saying, ya but everyone in my family has diabetes or high blood pressure or you know, thyroid issues or fill in the blank right. Yes those things can be passed down but they are still connected to emotions and belief systems, and you can heal them. Just because they are your DNA. cells rejuvenate every seven days so doing this work can actually help you to heal things that are “passed down by your family members”.

So there’s your little taste of feelings and emotions, looking at our bodies as friends not foes. Thanks for joining me and if you want more guidance, more wisdom, more tools and support, I would love to support you. Find more information below and if you have questions or just want to chat, feel free to email me at tanya@tanyapenny.com and I’ll get back to you soon. Have an amazing day and week. If you know someone who can benefit from this message, feel free to pass it on.

Receive more support to heal & receive 100%

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

Autoimmune Disorders & Attacking Yourself


Sadly, I began “attacking” myself when I was very young…probably around the age of 7 or 8 years old, or perhaps even earlier.

As with most of us, it started with my thoughts. A little voice in my head judging me and telling me I was stupid, ugly, fat, and never doing enough or good enough.

These attacking thoughts led to nasty, unkind words I would hear myself speak out loud when looking in the mirror, reading my report card or if I made a “mistake”.

My words lead to destructive actions… physically pushing myself too hard at work, starving myself(or binging), drinking too much, putting others needs first, and allowing men to treat me like shit to name a few.

Even though I rarely attack myself anymore, writing this still stirs up lots of emotions for me as I believe my Multiple Sclerosis diagnosis was due to me attacking myself.

Truth: Any Autoimmune Disorder is caused by the body attacking itself. In other words, YOU attacking yourself with your thoughts, words, and actions.

As you may know, I have healed myself of the M.S. and am passionate about supporting others to heal Autoimmune Disorders and illness too. Despite what western medicine says, A.I. can be healed.

Learn how you can heal your Autoimmune Disorder:

Love, Laughter, & Light, Tanya 🙂

P.S. Know someone who could benefit from this message? Feel free to share the love by copy/pasting this link in an email or FB message https://tanyapenny.com/freedom-tips-and-tools/autoimmune-disorders-attack

Connect With The Divine You- Part 3

Most of our beliefs are self-limiting or negative, we are unaware of, AND come from our family, culture, religion, and peers. They are usually NOT true. You attract what you believe about your self and the other 6 areas of your life- health, spirit, passions, purpose, money, and relationships. Our beliefs also cause us to take actions (or not) every day and create the emotions you experience. If you are not 100% happy in one or more area of your life then you will want to take time to discover what belief(s) are holding you back from abundance in that area(s) and then learn the tools to shift them.

Connecting with, trusting and following guidance from your something bigger is essential to heal & receive more in all areas of your life. Not doing so will cause anxiety, depression, anger, illness, and even hold you back from fully living your purpose or more receiving money with ease.

Please take some time today to watch the short video above AND use the tips, tools, and resources below to connect, trust and shift so you can heal your body/mind & receive more abundance in all areas of your life. Love, Laughter, & Light, Tanya 🙂

Tips, Tools, & Resources:

  • Carve out time to reflect on the self-limiting or negative beliefs you hold about your self, health, spirituality, passions, purpose, money, and relationships/love. Download this document to support you with the process.
  • Continue to journal daily, with compassion & curiosity, on your thoughts and beliefs to see what you uncover.
  • Take time each morning to pray/speak to your “Something Bigger”. Writing it down may be helpful too. Share your fears, dreams, and ask for guidance & support.
  • Listen to the guided T.M.P. practice to shift your beliefs, trust your guidance & heal

    Guided T.M.P. Practice Guidelines: Listen in a quiet space (if possible, or a loud airport/airplane works too), NEVER listen while driving, do lying down or seated in a comfortable position with eyes closed, cover with a light blanket, perhaps use an eye pillow. You can’t do it wrong and okay if you fall asleep or don’t hear a word (actually works even better sometimes). Use in AM to get motivated, clarity, or release an negative symptom, afternoon nap for healing or re-charge, after work to release stress & have more energy, bedtime to improve sleep & connect with your guidance.
  • Cultivate more self-love & trust PLUS release self-limiting beliefs with this FREE Virtual Workshop

Praise for Tanya’s Coaching…

It has been a mind-blowing experience to see and feel the difference after working with Tanya for only 2 months. My level of anxiety went from extremely high to almost non-existent. I feel more present in my body and with the people that I love. I have many different types of support in the past (meditation, therapy, acupuncture, yoga, etc) to stay in balance, but coaching with Tanya and using the guided T.M.P. practices feels like the missing link in my healing process. Her process brings together the best aspects of Eastern philosophy and Western psychology into a super easy to use method. The impacts are immediate and deep. On top of all of that Tanya’s kindness, patience and insight keep you feeling supported through the entire process. I feel I am gaining skills and tools that will benefit me for a lifetime!”
– Kendall H., MSW

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