Love the Skin You’re In | Sweat and Yoga Suncana | Your Realistic Fitness Bestie

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

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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


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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


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Support this podcast: https://podcasters.spotify.com/pod/show/sweatandyoga/support