51 episodes

Yoga. Inspired. Living.

Outside The Studio Tessa Tovar

    • Health & Fitness
    • 5.0 • 12 Ratings

Yoga. Inspired. Living.

    When Do Healthy Habits Become Unhealthy? With Kathleen Trotter

    When Do Healthy Habits Become Unhealthy? With Kathleen Trotter

    Summary
    Fitness expert Kathleen Trotter joins Tessa to discuss self-sabotage, intuitive eating, and eating disorders. They explore how unhealthy habits can be masked as healthy habits, how our eating habits are connected to our emotional scars and beliefs, why you shouldn’t always try your best, 6 types of self-sabotage and types of eating disorders that aren’t commonly addressed or known.
    Kathleen Trotter is a personal trainer, life coach, nutritionist, and author of Finding Your Fit.
    Timestamps
    (00:00) Who is Kathleen Trotter?
    (01:40) Episode overview: Self-sabotage, intuitive eating, and eating disorders
    (02:35) How Tessa got disconnected from her body’s satiety cues
    (07:25) Why diets don’t work long-term (and the difference between shame and guilt)
    (13:37) Disordered eating: serving yourself vs. serving your fear
    (17:14) “Tessa got skinny and became a b*tch”
    (26:34) There’s more to disordered eating than anorexia and bulimia
    (35:22) 6 types of self-sabotage you might unknowingly be guilty of
    (53:18) Should you keep things from people to protect them?
    (55:31) Don’t try your best
    (59:03) Can friends replace therapists?
    5 Key Takeaways
    1. The reason generic diets don’t work long-term is that they don’t help you connect with your body. Unless you can understand the cues your body sends and the deeper thoughts and emotions around what you think of food, you will always go back to your unconscious beliefs and habits.
    2. Rigid choices masked as healthy choices are sometimes a survival mechanism. For example, you may feel you have to be extremely strict with your diet - or else people will stop liking you. In the beginning, these rigid choices help you stay happy and alive. However, once you’re in a slightly better place you must reevaluate your choices and ask yourself: how can I make decisions that really serve me instead of serving my fear?
    3. Disordered eating is not limited to anorexia or bulimia. There are various types of disordered eating that are not popularly known. One example is orthorexia. Orthorexia is being a perfectionist about your healthy ways to the point where healthy habits turn unhealthy.
    4. 6 types of self-sabotage: (1) perfectionism, (2) snowball effect, (3) I deserve, (4) crying wolf, (5) too busy effect, and (6) trying to be something you’re not.
    5. You can’t try your best at everything. You don’t need to be your best at everything. Choose what’s important to you and try your best at those things.
    Links
    Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life by Susan David: https://www.amazon.com/dp/B016JPTPDW
    Finding Your Fit By Kathleen Trotter: https://www.kathleentrotter.com/product/finding-your-fit-a-compassionate-trainers-guide-to-making-fitness-a-lifelong-habit/
    Connect With Kathleen Trotter:
    Website: https://www.kathleentrotter.com/
    Instagram: https://www.instagram.com/fitbykathleent/
    Twitter: https://twitter.com/FITbyKathleenT/
    Connect With Tessa Tovar:
    Website: https://tessatovar.com/
    Instagram: https://www.instagram.com/tessamarietovar/
    LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613
    Twitter: https://www.twitter.com/TBenedicktus

    • 1 hr 5 min
    How To Intentionally Design a Thriving Life with Alison Pelot

    How To Intentionally Design a Thriving Life with Alison Pelot

    How To Intentionally Design a Thriving Life with Alison Pelot
    Holistic trainer Alison Pelot joins Tessa to discuss how to be intentional about thriving in life. Our default mode is not to thrive, it is to survive. This is why a thriving life is built deliberately not by accident. They chat about overcoming the shame and guilt of self-care, how to take life lightly, and how to listen to your body by understanding metabolic health and kinesiology.
    Alison Pelot is a holistic fitness trainer, nutrition, and energy coach. She is the author of the newly released book Finally Thriving.
    Timestamps
    (00:00) Who is Alison Pelot (and the creative process behind her book cover)?
    (04:42) My only hope for my smoking hot body is to be cremated
    (06:52) Can we learn not to take life so seriously?
    (14:45) Three things that have to be aligned for you to thrive.
    (20:35) Why you have to fulfill your unmet desires FIRST.
    (27:25) Overcoming the shame and guilt of putting yourself first.
    (33:57) Metabolic health: understanding how your body produces energy
    (43:48) Using the study of movement (kinesiology) to understand your body.
    (47:37) How we hold stress in our body
    (53:10) Live breathing exercise - do it with us now!
    (57:13) How to work with Alison Pelot.
    5 Key Takeaways
    1. You have to really slow down to become aware of the synchronicities of the creative process. When you slow down, time slows down.
    2. We’ve only been taught to survive. Making a decision to thrive is to take ownership of your experience in life. Aligning your mind, body, and spirit is key to that process.
    3. You and your partner will obviously need each other, but your partner can’t meet all of your needs. You have to meet your needs first before someone else can help you.
    4. Live your values, make sure you’re not blindly following someone else’s values - if you do, you might build up resentment.
    5. Approach nutrition in a way that supports your specific metabolism. Nutrition that doesn’t support your metabolism isn’t good nutrition.
    Links
    Alison’s Book Finally Thriving: https://www.amazon.com/Finally-Thriving-Guide-Empowered-Wellness/dp/1544525869
    Website: https://www.pureenergypdx.com/
    Instagram: https://www.instagram.com/pureenergypdx/?hl=en
    Integrate Yourself Podcast: https://www.pureenergypdx.com/integrate-yourself-podcast
    Connect With Tessa Tovar:
    Website: https://tessatovar.com/
    Instagram: https://www.instagram.com/tessamarietovar/
    LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613
    Twitter: https://www.twitter.com/TBenedicktus

    • 1 hr 18 min
    How You Can Use Tao Principles and Teachings in Everyday Life with Diane Dreher

    How You Can Use Tao Principles and Teachings in Everyday Life with Diane Dreher

    Positive psychology coach Diane Dreher, Ph.D. joins Tessa to discuss how you can use timeless Tao teachings in your daily life. They explore how Tao principles can be used to overcome loneliness, reduce anxiety, and be more present overall. They chat about how Covid has affected our ability to interact with nature and our communities and what to do to begin to recover from Covid nervousness. Diane also explains the difference between Yin and Yang and how they interact together.

    Diane Dreher, Ph.D. is a best-selling author, researcher, and positive psychology coach. Her books have been translated into 10 languages. She earned her doctorate in Renaissance Literature from UCLA. Diane is the author of The Tao of Inner Peace, The Tao of Womanhood, and The Tao of Personal Leadership among other published works.

    Timestamps
    (00:00) Who is Diane Dreher, Ph.D.?
    (02:33) Staying connected with nature and what we can learn from animals.
    (04:35) How Tao teachings can help us today.
    (08:12) Coming out of forced hibernation: what Covid-19 taught us.
    (13:14) How to use Tao principles to reduce anxiety.
    (18:10) How can Tao principles help with loneliness?
    (26:59) How to use principles of the Tao to resolve personal conflict (how to find shared needs).
    (36:44) Relating to people and being present beyond using words.
    (47:05) Combining the Yin of awareness with the Yang of positive action.
    (48:33) How to connect with Diane Dreher.

    5 Key Takeaways
    1. We can find hope and consolation in nature. Everything in nature is constantly growing and changing. One season leads to another. Being in touch with nature is akin to being in touch with reality. Being in touch with nature reduces anxiety.
    2. Throughout Covid-19, we have been in a period of forced yin. A period of forced inactivity. It has forced us to reevaluate our choices and the way we spend our time. We realize that there are habits we don’t need to go back to.
    3. Lots of people are now Covid nervous because they haven’t interacted with people in a long time. Explore your communities, and find simple ways to show up and connect with people. You can even just say hello to people you don’t know.
    4. We are all unique. Therefore, it is inevitable for us to disagree. In a disagreement, it doesn’t have to be all or nothing. There are oftentimes ways to find a shared goal; solutions can be created in unison. You can build thriving relationships when you build upon shared needs.
    5. It is only when we are centered and self-aware that we can truly learn from other people and be open to what the world has to offer.

    Links
    Diane’s Books:
    The Tao of Inner Peace: https://www.amazon.com/dp/B09CV3J3C3/
    The Tao of Womanhood: https://www.amazon.com/dp/B000TU16S6
    The Tao of Personal Leadership: https://www.amazon.com/Tao-Personal-Leadership-Diane-Dreher/dp/0887308376
    More of Diane’s Books: https://www.dianedreher.com/works.htm
    Connect with Diane Dreher: https://www.dianedreher.com/
    Connect With Tessa Tovar:
    Website: https://tessatovar.com/
    Instagram: https://www.instagram.com/tessamarietovar/
    LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613
    Twitter: https://www.twitter.com/TBenedicktus

    • 54 min
    How To Improve Your Work From Home Wellness Routine with Ellen Bard

    How To Improve Your Work From Home Wellness Routine with Ellen Bard

    Occupational Psychologist Ellen Bard joins Tessa to discuss how you can improve your work-from-home life quality and routine. They chat about how to set up your home office, how to make working from home easier on you psychologically, and how to manually use the kanban method to plan and structure your workday.

    Ellen Bard is an independent assessment and development professional. She has more than 20 years of experience in managing consulting and has been self-employed for the past 9 years. She is the author of Your Work Wellness Toolkit’ and ‘This Is For You: A Creative Toolkit for Better Self-Care‘.


    Timestamps
    (00:00) Who is Ellen Bard (Authors of Your Work Wellness Toolkit)?
    (01:25) Why did Ellen decide to write her book?
    (03:24) The transition to working from home.
    (06:45) Her personal journey from a 60-hour workweek to freelancing in Thailand.
    (12:37) How entrepreneurs can build self-care systems.
    (18:44) How do you know your limits (and how to check in with yourself)?
    (28:35) Setting up your home environment to be a motivating workplace.
    (34:14) Manually using the kanban method wherever you work.
    (36:50) Ellen’s fiction writing process and routine.
    (46:24) Advice from your childhood self
    (51:42) Ellen’s fiction and non-fiction book recommendations


    5 Key Takeaways

    1. Burnout is a syndrome characterized by the World Health Organization. If you feel overwhelmed by working from home you have to invest time in looking at your big picture. Just remember, you have to invest time to make time.

    2. Wherever you go, you take your personality with you. So, even if you suddenly leave the life you have now and move to live on an island and become a freelancer - you’re taking your personality with you. You always have to invest in your inner wellness.

    3. Remind yourself that you are a work in progress. The end of the day is not the end of everything. The more you know yourself, the more you can serve yourself.

    4. If you work from home, you may want to set up part of your home environment to be conducive to work. One way to go about this is to have a specific place where you work. Even if you don’t have an office, you just have to ritualize work from home. A ritual doesn’t have to be complicated, it just has to be meaningful to you. You can do something such as repeating a mantra before work or having an object that you take around with you where you work.

    5. It’s ok to be who you are. Allow yourself to be who you are while still investing in yourself to be the best person you can be.

    Links

    Books:

    Your Work Wellness Toolkit by Ellen Bard: https://www.penguinrandomhouse.com/books/692464/your-work-wellness-toolkit-by-ellen-bard/

    This is For You: A creative toolkit for better self-care by Ellen Bard https://www.amazon.com/This-You-creative-toolkit-better/dp/1786782103

    How Emotions are Made: The Secret Life of the Brain https://lisafeldmanbarrett.com/books/how-emotions-are-made

    Gideon the Ninth (The Locked Tomb Series Book 1) https://www.amazon.com/Gideon-Ninth-Tamsyn-Muir-ebook/dp/B07J6HWLPR

    Harrow the Ninth (The Locked Tomb Series Book 2) https://www.amazon.com/Harrow-Ninth-Locked-Tomb-Trilogy-ebook/dp/B07WYSGHC7

    Mood Checker:

    https://www.moodscope.com/

    Connect with Ellen Bard

    Website: http://www.ellenbard.com/work-wellness/

    LinkedIn: https://www.linkedin.com/in/ellenmbard

    Connect With Tessa Tovar:

    Website: https://tessatovar.com/

    Instagram: https://www.instagram.com/tessamarietovar/

    LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

    Twitter: https://www.twitter.com/TBenedicktus

    • 59 min
    How to Unlock Your Intuition and Have Deeper Soul-led Relationships with Elisa Romeo and Adam Foley

    How to Unlock Your Intuition and Have Deeper Soul-led Relationships with Elisa Romeo and Adam Foley

    How to Unlock Your Intuition and Have Deeper Soul-led Relationships with Elisa Romeo and Adam Foley

    Summary

    Authors Elisa Romeo and Adam Foley join Tessa to discuss lessons from their manual on how to connect with your soul - packaged in their new book Holy Love. They chat about why they are reclaiming the word ‘holy’ beyond religious realms, how to move towards wholeness in all your relationships especially the one you have with your soul, and the four types of relationships you need to nurture and understand.

    Elisa Romeo is a licensed marriage and family therapist. She is also the bestselling author of Meet Your Soul: A Powerful Guide to Connect with Your Most Sacred Self. Adam Foley is a certified somatic practitioner and yoga instructor. Together, they help people cultivate soulful relationships and are authors of Holy Love: The Essential Guide to Soul-Fulfilling Relationships.

    Timestamps

    (00:00) Who are Elisa Romeo and Adam Foley (Authors of Holy Love)?
    (01:38) Why you cannot define love (and why we need to reclaim the word 'holy')?
    (05:12) What is unconditional love, really?
    (12:05) How different cultures experience love differently.
    (19:41) How to make it easier to connect with your soul during challenging or triggering moments.
    (26:07) Practical ways to soul journal even if you're very busy.
    (31:50) Why identifying personality differences between you and those you love can be so helpful.
    (42:12) The 4 types of relationships everyone has.
    (52:18) How to connect with Elisa Romeo and Adam Foley

    5 Key Takeaways

    1. You can never really define love. Love is a process. It is alive wisdom. Relationships are a portal to the divine.
    2. Unconditional love shows up uniquely for every person. There isn't a blueprint for unconditional love. Sometimes, unconditional love is setting a boundary.
    3. Soul journaling can be a life-changing experience. This way, you can build the muscle memory you need to be able to connect to your soul during a triggering event. Although journaling can seem like a chore, once you build the habit it becomes a relieving practice.
    4. You don't have to believe in the soul to do soul journaling. It is merely a process of connecting your lower self to your higher self. One thing you can do to make soul journaling easier is to give your soul a name. Conversations with your soul don't always have to be deeply profound, sometimes all your soul will tell you is that you need to take a break.
    5. The 4 types of relationships everyone has: (1) ego to ego relationships: past beliefs, culture, idea of self, who we think we are; (2) ego to soul relationships: how well you connect to your intuition; (3) ego to partner's soul relationship: if your partner was in a coma, how would you love them? How do you know their essence?; (4) soul to soul relationship: the spiritual orchestration behind everything that's going on.

    Links

    Books:
    Holy Love: The Essential Guide to Soul-Fulfilling Relationships by Elisa Romeo and Adam Foley: https://www.amazon.com/Holy-Love-Essential-Soul-Fulfilling-Relationships/dp/160868802X/
    Type Talk at Work: How the 16 Personality Types Determine Your Success on the Job: https://www.amazon.ca/Type-Talk-Work-Revised-Personality/dp/0440509289
    The Space in Between: An Empath's Field Guide: https://www.amazon.ca/Space-Between-Empaths-Field-Guide-ebook/dp/B08VP1R6GK

    Connect with Elisa Romeo and Adam Foley
    Website: https://www.holyandhuman.com/
    Podcast: https://www.holyandhuman.com/podcast

    Connect With Tessa Tovar:
    Website: https://tessatovar.com/
    Instagram: https://www.instagram.com/tessamarietovar/
    LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613
    Twitter: https://www.twitter.com/TBenedicktus

    • 55 min
    Using Yoga to Recover from Illness and Discover Your Purpose with Pamela Seelig

    Using Yoga to Recover from Illness and Discover Your Purpose with Pamela Seelig

    Using Yoga to Recover from Illness and Discover Your Purpose with Pamela Seelig

    Summary

    Yogi Pamela Seelig joins Tessa to discuss her journey from Wall Street to yoga. They explore what it is like to experience yoga’s mystical effects for the first time, the ultimate objective of yoga, transformative sutras and what they teach us about being human, and ideas about how you can incorporate a daily yoga practice in your life.

    Pamela Seelig is the author of Threads of Yoga: Themes, Reflections, and Meditations To Weave Into Your Practice. In 1991, an illness took Pamela away from Wall Street and towards yoga. She practises yoga to soothe her illness. Tune in to discover why yoga had a lasting impact on her life so much so that she decided to completely shift her career.

    Timestamps
    (00:00) Who is Pamela Seelig?
    (01:46) Why she moved from a Wall Street career to a career in yoga.
    (03:14) Experiencing seeing lights for the first time. OR Experiencing the mystical side of yoga for the first time.
    (10:35) What is wrong with the commercialization of yoga (what is yoga beyond movement?) OR What lots of people and companies get WRONG about yoga.
    (17:00) Navigating the different interpretations of the sutras and adapting them for modern life.
    (22:07) The most profound sutra of 196 sutras.
    (29:28) The myth of the end of suffering. OR Do enlightened people still suffer?
    (34:37) “What is all the fuss about yoga?” (and why Pamela wrote her book).
    (41:40) What is Pamela working on now?
    (45:08) 3-week meditation course to teach you how to meditate.
    (46:12) Learning about yoga before the yoga information influx.
    (47:50) You are not a prisoner of your mind.

    5 Key Takeaways
    1. We experience the world with our 5 senses, but there is much more to our being than that. The physical part of our experience is just the tip of the iceberg.
    2. Ultimately, yoga is for quieting the mind. The purpose of quieting your mind is to discover yourself and seek your purpose.
    3. It is hard to misinterpret many of the sutras when it comes to the core ideas. It gets fuzzier when you go deeper, but the overall principles are pretty clear. The sutras are like a guidebook for what it means to be human.
    4. One of the most transformative yoga sutras is one that teaches you that you are not your thoughts. Our thoughts are not necessarily true. Believing that you are just your thoughts creates an artificial separation between your body and your mind.
    5. Maintaining steadiness and consistency in your yoga practice makes a big difference. There’s a significant difference in how yoga affects you when you do it consistently.

    Links
    Connect with Pamela Seelig:
    Website: https://pamelaseelig.com/
    Threads of Yoga: Themes, Reflections, and Meditations To Weave Into Your Practice: https://www.amazon.com/gp/product/1611808790
    Details on Pamela’s courses: https://pamelaseelig.com/practices
    Connect With Tessa Tovar:
    Website: https://tessatovar.com/
    Instagram: https://www.instagram.com/tessamarietovar/
    LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613
    Twitter: https://www.twitter.com/TBenedicktus

    • 54 min

Customer Reviews

5.0 out of 5
12 Ratings

12 Ratings

TLSM-k ,

I love it!

I love Tessa’s insight and great conversations. She’s really found some beautiful ways to take yoga off the mat. Thanks, Tessa!

Awlovespinterest ,

Helpful!

Love Tessa’s approach to living a more grounded intentional life. Helpful podcast on so many levels!

abbie028 ,

5 stars!

The Tao principles with Diane Dreher was such an informative and interesting episode! So glad to have been introduced to this podcast and can’t wait to listen to many more episodes!

Top Podcasts In Health & Fitness

Scicomm Media
Jay Shetty
Betches Media
MWH
Dr. Mark Hyman
Rob Dial and Kast Media

You Might Also Like