Beyond the Diet

Yoga to Transform
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Beyond the Diet explores weight, wellness, and womanhood beyond fads—real talk for women seeking freedom, self-worth, and sustainable health without restriction or shame.

  1. Jun 18

    How Yoga Relieves Back Pain: Soften, Strengthen and Move Again

    If you've been living with back pain and nothing seems to stick, this episode is for you. Kristina walks you through the exact four-week framework from the Yoga to Transform Back Pain course, sharing the real reasons why so many women over 45 stay stuck in pain cycles, and what to do instead. This is not about pushing harder. It's about learning to soften first. In this episode: Why 50% of people with herniated discs feel no pain at all, and what that tells us about where back pain really comes from The magnesium deficiency most New Zealanders don't know they have, and how it connects to chronic muscle tension How to use a muscle release ball (or a rolled towel) to release the psoas and sacrum at home The four muscle groups that make up your real core, and the two exercises you can do lying on your back today Why the legs are the governors of the lower back, and the seated adjustment you can do at your desk right now How to bring joy back into movement when pain has made you stop Kristina also shares her own experience healing from sciatica developed after years of carrying her children on one hip, and the practices she still returns to today. Practical, grounded, and gentle. Tune in wherever you are and move through it with us. Resources mentioned: Yoga to Transform Back Pain Course: www.yogatotransform.co.nz Muscle Release Ball: www.mymrball.com Connect with us: Instagram, Facebook and YouTube: Yoga to Transform

    48 min

  2. May 29

    Removing the barriers to love

    Hello lover. Come in. If you've found your way to this episode, something in you is ready to look at the wall. The one between you and the love you came here for. Audrie and I are so glad you're here. You're three months into something new and the same conversation has just shown up. The one you remember from the last one. And the one before that. This week we're talking about love. The kind that doesn't come from someone else completing you. The kind Rumi was pointing at when he wrote that your work is not to seek love, but to remove the barriers within you that keep love out. In this episode we explore: Why "you complete me" is the most expensive line Hollywood ever sold us The Rumi teaching that changes how you look at every relationship you've had Why the perfect partner shows up to mirror your unhealed places, not to rescue you from them A Course in Miracles, forgiveness, and the suitcase of grievances we drag from one relationship to the next David Hawkins, the hierarchy of energy, and what it means to vibrate at the level of love Maslow's self-actualisation and what the 1% are actually doing differently How removing the barriers to love changes your friendships, your family and the way you move through your week, not just your romantic life Underneath all of it is one quiet thing. Love isn't something you find. Love is something you stop blocking.

    29 min

  3. May 15

    The Power of Forgiveness: Releasing the Past to Return to Love

    In this deeply nourishing satsang, we explore one of the most powerful — and often most challenging — spiritual practices: forgiveness. Forgiveness can feel tender. Complicated. Even impossible. And if this is a topic that brings something big to the surface for you, we gently encourage you to seek personalised support alongside this conversation. Because forgiveness is not about pretending something didn’t hurt. It’s about freeing yourself from continuing to carry it. In this episode, we explore: Why forgiveness matters for emotional, physical, and spiritual wellbeing How holding onto grievances keeps you energetically connected to the past The surprising cost of resentment and unresolved stories How unforgiveness shapes the way you see your present and future The link between victimhood, identity, and personal power Why forgiveness is an essential part of spiritual growth The difference between what happened… and the meaning we continue to attach to it Practical forgiveness practices including journaling, mantra, visualisation, gratitude, and loving kindness meditation We also guide you through gentle meditation practices to help soften emotional charge and create space for healing. At Yoga to Transform, forgiveness is not about condoning harm. It is about reclaiming your energy. Returning to the present moment. And remembering who you are beneath the stories.

    58 min

  4. Apr 30

    The Truth About Flexibility: It’s Not About Touching Your Toes

    In this episode of Beyond the Diet, we explore something many people believe they don’t have enough of: flexibility. Often, flexibility is misunderstood. We think it means touching our toes… or achieving advanced poses. But true flexibility is much deeper than that. It’s about how you move through your life. How your body supports you. How your mind responds to change. In this episode, we explore flexibility not as a goal — but as a way of living well. We talk about: Why flexibility is essential for everyday life, not just yoga The myth that you need to be flexible to begin How small, consistent practice creates real change The impact of daily habits like sitting, posture, and movement Why breath is one of the most powerful tools for flexibility The role of hydration and nutrition in supporting your body How children naturally develop flexibility (and what we’ve lost as adults) The connection between physical flexibility and mental flexibility Letting go of rigid thinking and opening to new possibilities This conversation is a gentle reminder: You don’t need to force your body to become flexible. You simply need to begin moving, breathing, and living in a way that supports it. At Yoga to Transform, flexibility isn’t about performing. It’s about freedom.

    22 min

  5. Apr 17

    Moving Out of Pain: A Holistic Approach to Back Health

    In this Thankful Thursday conversation, we explore something many of us experience at some point in our lives: back pain. It might not seem like an obvious topic for gratitude… and yet, when we look more deeply, it becomes an invitation. An invitation to listen. To soften. To reconnect with the body in a new way. In this episode, we explore the physical, emotional, and lifestyle factors that contribute to back pain — and how yoga offers a more compassionate and sustainable path to healing. We share: Why back pain is so common (and often misunderstood) The connection between physical pain and emotional experience How the brain plays a role in how we experience pain Why “softening” is the first step in healing The truth about core strength (and why it’s not about six-packs) How breath can gently activate deep internal support Why mobility and varied movement are essential The role of lifestyle: stress, sleep, nutrition, and daily habits How gratitude can shift your experience of pain This conversation is a reminder that your body is not working against you. It is communicating with you. At Yoga to Transform, we believe healing begins when you stop forcing your body… and start working with it.

    27 min

  6. Apr 2

    Love Yourself: The Most Important Relationship You’ll Ever Have

    On this week’s episode of the Beyond the Diet Podcast, the conversation is simple… and yet will really change your life: Love yourself. It sounds obvious. Maybe even a cliché. And yet, for many of us, love is the very thing we’ve spent a lifetime searching for outside of ourselves. In this episode, we unravel what it really means to cultivate self-love — beyond affirmations, beyond surface-level positivity — and into something much deeper, more honest, and more self-affirming. We explore how, from a young age, we begin forming stories about who we are — often based on misunderstandings, family dynamics, and memories that may not even be true. And from there… we carry those stories like a heavy suitcase through life. Until we don’t have to anymore. Inside this conversation: Why self-love is the foundation of every other relationship The difference between doing something wrong and being wrong How childhood interpretations shape your sense of self Why your memories aren’t always reliable (and why that’s freeing) The role of forgiveness in healing your relationship with yourself How to shift from self-criticism to self-compassion Why focusing on your strengths changes everything What authenticity really looks like (and why it matters) How life’s hardest moments can become catalysts for self-love This is a conversation about letting go. About being kind with yourself. About remembering something you’ve always known: You are already whole. You are already worthy. You are already enough. And from that place… everything changes.

    24 min

  7. Mar 19

    How Devotion to Your Vision Transforms Your Life

    In this conversation, we explore one of the values at the heart of Yoga to Transform: Commit, then be disciplined. For many women, the word discipline can feel heavy. It can bring up memories of perfectionism, pressure, expectations, or feeling like we have to do things the “right” way. But what if discipline wasn’t about force… What if it was about devotion? In this episode, we talk about the difference between being interested in something and being truly committed to it, and how discipline becomes natural when your actions are aligned with a vision that really matters to you. We share personal stories about: Growing up with ideas of perfection and needing to do things the “right way” Learning to stay on our own path instead of bending to everyone else’s The connection between discipline and being a disciple to your values Why commitment becomes easy when your vision is clear The hidden price of not following your own path How daily practices like yoga, meditation, and gratitude change your life over time This conversation is an invitation to reflect on your own life. What are you committed to? What are you only interested in? And what might change if you chose to work towards to your own vision? At Yoga to Transform, we believe when your heart is aligned with your direction, finding the sttrength to move becomes simple. And sometimes… even joyful.

    22 min

  8. Feb 12

    Yoga as a Practice of Self-Love

    In this episode, we return to one of the most essential teachings of yoga: self-love is not something you earn – it is something you remember. Through shared stories, lived experience, gentle asana, and a heart-centred meditation, we explore how yoga becomes a pathway back into the body, back into breath, and back into the love that has always been there. This conversation is for anyone who has ever felt disconnected from their body, critical of themselves, or unsure how to begin again. We speak honestly about self-loathing, comparison, discipline without punishment, and the quiet power of showing up – even when all you can do is lie down and breathe. In this episode, you’ll explore: Why self-love begins with embodied practice, not positive thinking How yoga gently dissolves the layers that block our natural wholeness The role of commitment and discipline as acts of devotion, not force Why transformation can be sudden… or beautifully incremental How opening the body opens the heart A simple standing sequence to help you open to receive love A guided heart meditation to anchor peace, love, and joy Yoga reminds us that we are already whole, already worthy, already loved. The practice is simply learning how to return. 🕊️ This episode includes a recorded movement practice and guided meditation.

    47 min
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About

Beyond the Diet explores weight, wellness, and womanhood beyond fads—real talk for women seeking freedom, self-worth, and sustainable health without restriction or shame.

Information

  • Creator
    Yoga to Transform
  • Years Active
    2025 - 2026
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © 2026 Yoga to Transform
  • Show Website
    Beyond the Diet