The Move With Ease Podcast

Tatianna Graham
  • 5.0 (1)
  • Health & Fitness
  • Updated Weekly

The Move With Ease Podcast is a space for honest conversations about healing, resilience, movement, and what it truly means to reconnect with ourselves. Hosted by preventative health advocate, physiotherapist, yoga teacher, and mind-body coach Tatianna Graham, this podcast explores the connection between mind, body, movement, and health. Through powerful stories, expert guests, athletes, and personal reflections, each episode is designed to help us move through life with more awareness, confidence, and ease.

  1. 4d ago

    Episode 56: The Wasp Test

    The Wasp Test: Is It True... or Is Your Brain Filling in the Blanks? It started with a peanut butter and jam English muffin. It was the first day of school, I was packing lunches, my husband was making eggs, and my seven-year-old son was happily eating one of his favourite breakfasts. Suddenly he yelled: "There's a wasp in the house!" He was shaking his head, completely convinced there was a black and yellow wasp buzzing around his face. Except... There was no wasp. There was a giant blob of peanut butter stuck to a strand of his hair, swinging around in front of his eyes. 😂 Once we stopped laughing, I realized we'd just witnessed something our brains do all the time. He wasn't making up his fear. From his perspective, the experience felt completely real. His brain took the information it had, combined it with a previous experience of being stung, and quickly decided: WASP. DANGER. The wasp wasn't real. But his fear absolutely was. And as adults, we do versions of this too. "My back went out before, so I can't move that way." "My knees hurt when I run, so running must be bad for me." "I leak when I jump, so my pelvic floor must be weak." "I'm 45 and everything feels stiff. This must just be aging." Our brains use past experiences, expectations, fears and beliefs to make sense of what's happening now. Sometimes the story is accurate. And sometimes... it's peanut butter. In this solo episode of the Move With Ease Podcast, I'm introducing something I'm calling The Wasp Test: a simple way to pause when fear or an old story takes over and get curious about what's actually happening in the present moment. Ask yourself: What do I actually know to be true right now? What am I assuming? What is my body actually experiencing? Is there another possible explanation? What information could I gather before deciding what this means? This isn't about ignoring pain, fear or what your body is communicating. Pain is information. Fear is information. But our interpretation of that information isn't always fact. Sometimes we need to become still enough to gather new information. Pause. Breathe. Look. Listen. Feel. Get curious. And ask yourself: Is this actually a wasp... or could this be peanut butter? I also love that this funny little breakfast moment gave me an opportunity to teach my seven-year-old something he'll hopefully carry far beyond his fear of wasps. We don't have to dismiss fear. We can acknowledge it, regulate our bodies, gather information and learn to trust ourselves. And maybe that's something we could all practice a little more. Because sometimes there really is a wasp. And sometimes... it's just peanut butter in your hair. 😂 If this episode gave you a smile or made you think of someone who might need their own Wasp Test, send it their way. Until next time, I'm rooting for you to Move With Ease.

  2. Aug 26

    Episode 55: The Messy Middle: When You're Doing the Reps but Nothing Seems to Be Changing

    We talk a lot about starting. Taking imperfect action. Doing the reps. Not waiting until we feel ready. But what happens when you're doing all of that... and nothing seems to be changing? You're showing up. You're doing the workouts. You're working on the relationship. You're building the business. You're recording the podcast. And there's no big breakthrough. No finish line. No evidence yet that any of it is actually working. Welcome to the messy middle. In this solo episode of the Move With Ease Podcast, I'm talking about the space between deciding to change and finally having evidence that the change is working—and why I think this might be one of the hardest parts of growth. I share what marathon training has taught me about this season: the beginning is exciting and the finish line gets celebrated, but somewhere in between are weeks and weeks of ordinary runs when nobody is watching. And that's actually where the marathoner is made. I'm also sharing honestly about a messy middle I'm living through right now with this podcast—continuing to record, learn, grow and put in the reps even when I don't know exactly where it's leading yet. Because the messy middle asks something difficult of us: Keep practicing before you have proof. But this isn't about blindly pushing through. Sometimes discomfort is information. Sometimes our body asks us to change the training. Sometimes a business needs to pivot. Sometimes a relationship needs a different conversation. Sometimes life asks us to pause or choose differently for now. We can adapt without abandoning the destination. The question becomes: Is this discomfort asking me to quit... or is it asking me to adjust? And perhaps most importantly, don't confuse: "I can't see the result yet" with "nothing is happening." The marathon finish line doesn't create the marathoner. The ordinary runs did. A strong body isn't created the day you finally notice you're strong. It was built through all those ordinary reps beforehand. The outcome may be where you finally see the change. The messy middle is where you became the person capable of it. Before you finish this episode, I leave you with three questions to explore: What messy middle am I in right now? What evidence am I expecting that hasn't arrived yet? And if I trusted that the reps were changing me even before I could see or feel the results... what would I do next? Maybe the answer is simply: The next rep. The messy middle isn't the space between where you are and where the magic happens. The messy middle is where the magic happens. You just might not be able to see it yet. Until next time, I'm rooting for you to move with ease.

  3. Aug 21

    Episode 54: More Than Yoga: The Power of Movement, Nature & Community with Forest & Flow

    What happens when yoga moves beyond the studio and into nature, community, and connection? In this episode of the Move With Ease Podcast, I'm joined by three wonderful women — Carol Merritt, Renee Groulx, and Falen Reid — the yogis behind Forest and Flow Yoga Festival, happening this October in Ottawa's west end. Each of these women found yoga during a very different season of life. For Carol, it began as a young mom looking for movement, connection, and something for herself. For Renee, it was discovering how differently she felt every time she stepped off her mat. And for Falen, yoga became part of a profound shift in her life following a near-death experience that made her reconsider how she was caring for herself. Different paths. Same realization: Yoga has a beautiful way of meeting us exactly where we are. Together, we talk about their individual journeys, the power of practicing in community, and how a simple idea to connect local yoga teachers grew into Forest and Flow. How Carol, Renee, and Falen each found yoga at different stages of their lives. Why yoga is about so much more than movement. The importance of community and in-person connection for our wellbeing. How Forest and Flow grew from an idea to connect local yoga teachers into a full community festival. What happened at their first festival this summer — including more than 120 attendees, 24 classes, and local wellness vendors. What you can expect at the upcoming fall Forest and Flow Festival. Why this season's themes of abundance, harvest, nature, and connection feel especially meaningful. Saturday, October 17, 2026 9:00 AM – 5:00 pm YMCA Day Camp, Dunrobin (Ottawa West) Your ticket gives you access to a full day of yoga and wellness experiences, with opportunities to explore different styles of movement, breathwork, sound healing, meditation, local wellness practitioners, food, nature, and community. And I'm excited to say I'll be there too! If you've been craving an opportunity to step away from your everyday routine, spend some time outside, try something new, and connect with an incredible community of people, come join us. You don't need to be an experienced yogi. Come exactly as you are. Learn more and grab your ticket at www.forestandflow.ca. Instagram: @Forestandflowfestival @renee_groulx @flourishwithfalen @carolemerritt1000

    Episode 54: More Than Yoga: The Power of Movement, Nature & Community with Forest & Flow

  4. Aug 20

    Episode 53: What If You Just Went For It? Friendship, Motherhood & Chasing Big Dreams with Maggie

    What if one small decision could quietly change the course of your life? My friendship with Maggie didn't begin through running. It started when she came to see me for physiotherapy after having her second baby. A few years later, stroller runs turned into training for a half marathon... and eventually, one big dream: qualifying for Boston. Somewhere along the way, Maggie's dream became our dream. In this very personal conversation, we talk about friendship, motherhood, injuries, big goals, and what happens when someone beside you believes in what's possible for you. Because this episode isn't really about running Boston. It's about giving yourself permission to have dreams that belong to YOU—and being willing to find out what you're capable of. How Maggie went from 15 months of being unable to run to chasing a Boston qualifying time. Why having something you love taken away can make you appreciate it even more. How motherhood has changed our relationship with doing hard things. The power of friendship, accountability, and having someone believe in you. What happened when Maggie severely sprained her ankle just six weeks before Boston. Why meeting yourself where you are doesn't mean giving up on where you want to go. How coaching helped us adapt through injuries, health challenges, and busy seasons of life. Why moms still deserve dreams, challenges, and goals that are entirely their own. And why sometimes we need to stop overthinking and simply ask: Why not try? Six weeks before Boston, Maggie was told there was no way she would be running. She let herself feel the disappointment—and then asked, What CAN I do? She couldn't run, but she could bike. So she trained, rehabbed, adapted, and six weeks later, we stood on the Boston Marathon start line together. Our goal was 3:35. We finished in 3:35. Such a powerful reminder that sometimes the plan has to change without the dream having to disappear. Follow Maggie on Instagram at @running_with_mags And if there's something you've been quietly dreaming about, maybe this is your reminder: Start small. Give yourself permission to want something for YOU. And don't count yourself out before you've even given yourself the chance to try.

    Episode 53: What If You Just Went For It? Friendship, Motherhood & Chasing Big Dreams with Maggie

  5. Aug 17

    Episode 52: Finding Your Radiance in Midlife with Raadhaa Singh

    Midlife can bring changes we weren't expecting. Changes in our bodies. Our energy. Our priorities. Our relationships. Even our sense of who we are. And yet, for something so many women experience, we still don't talk openly enough about what this chapter of life can actually feel like. In this episode of the Move With Ease Podcast, I'm joined by Raadhaa Singh, founder of The Radiance Chapter, a growing community created to help women feel seen, heard, informed, and connected as they navigate midlife. Raadhaa is a mom of two teenage boys, works full-time with the government, is a talented makeup artist, and—like so many women—wears a lot of hats. But as she entered her 40s, she began noticing changes in her body, energy, emotions, and identity. She also began asking questions. Why weren't women talking about this? Why was there so much information available, yet it could feel so overwhelming to figure out what actually mattered? And why were so many women quietly navigating similar experiences while feeling like they were the only ones? Those questions eventually became The Radiance Chapter. In our conversation, Raadhaa shares her own experience of midlife and the curiosity that led her to start researching women's health and wellness more deeply. We talk about the overwhelm that can come from having so much health information at our fingertips, why awareness matters, and the power of bringing women together to have honest conversations about what we're experiencing. We also explore something that goes far beyond physical health: connection. Raadhaa speaks openly about loneliness, anxiety, identity, friendship, and the importance of having people in our lives with whom we can actually be honest. Because sometimes what we need isn't another person telling us what to do. We need somewhere we can say: "This is what I'm experiencing. Does anyone else feel this way?" And hear: "Yes. You're not alone." One of my favourite parts of our conversation comes near the end when I ask Raadhaa why she chose the word "radiance." Because radiance isn't something we need to manufacture or chase. It's the shine, energy, brightness, and aura we already carry within us. Sometimes we simply need the space, support, curiosity, and connection to find our way back to it. If you're navigating your 40s or beyond and have found yourself wondering who you are in this next chapter—or you've simply been craving deeper, more honest conversations with other women—I think you're going to feel very seen by this one. And if there's a woman in your life who has been feeling lonely, disconnected, or like she's navigating this season on her own, consider sending this episode to her. Sometimes one conversation is enough to remind someone: You are not alone. Until next time, I'm rooting for you to move with ease.

    Episode 52: Finding Your Radiance in Midlife with Raadhaa Singh

  6. Aug 13

    Episode 51: What If It’s Possible for Me? The Real Way Change Begins

    We often think change starts with motivation. Or maybe discipline. We wait until we feel motivated enough, ready enough, or disciplined enough to finally start running, move our bodies, nourish ourselves differently, change careers, build the business, set the boundary, or make whatever change we've been thinking about. But what if we've gotten the order wrong? I don't think change starts with motivation. I think it starts with curiosity. What if this is possible for me? In this solo episode of the Move With Ease Podcast, I'm exploring what I believe actually creates lasting change—from that first curious question, to belief, to the uncomfortable reps that eventually become part of who we are. Because curiosity cracks the door open. "What if it's possible?" can slowly become "Maybe it's possible." And eventually... "I believe it's possible." But belief isn't enough either. At some point, we have to practice. And those first reps? They're probably going to feel uncomfortable. Whether you're learning to run, creating more white space in your calendar, setting boundaries, changing how you nourish your body, listening to pain instead of automatically pushing through it, or making a big change in your work or relationships, the new pattern often feels harder simply because it isn't familiar yet. The old pattern has been practiced. The new one hasn't. That's where motivation and discipline can support us—not as the starting point, but as tools that help us stay with the practice long enough for something deeper to change. Eventually, you aren't trying to become someone who runs. You're someone who runs. You aren't trying to become someone who listens to her body. You're someone who trusts herself. That's the identity shift. And here's the beautiful part: we never really arrive. We get to keep meeting new versions of ourselves. We get curious again. We believe something new might be possible. We practice. We get uncomfortable. We grow. And then we begin again. Your question after this episode: What if __________ were possible for me? Fill in the blank. Journal about it. Sit with it. Get curious about what comes up. And I'd genuinely love to hear your answer. Send me a DM on Instagram @tatiannagrahaminc and tell me what you're allowing yourself to believe might be possible. If this episode made you think of someone who might need this question too, send it their way. Until next time, keep moving with ease and intention.

  7. Aug 10

    Episode 50: Capacity Over Hustle & How Nervous System Regulation Changes Everything with Meghan Weir

    We often think the next level of life requires us to do more. Work harder.Learn more.Push through.Earn the next opportunity. But what if the real work isn't about doing more at all? What if it's about becoming someone who can hold more without burning out? In this week's conversation, I'm joined by Meghan Weir, business and nervous system strategist, former mental health and addictions nurse, and co-founder of the Heart-wired CEO movement. Together, we explore what it really means to build capacity—not just in business, but in life. We talk about why so many high-achieving women feel exhausted even when everything looks successful from the outside, how our nervous system quietly shapes the way we lead, parent, communicate, and heal, and why learning to slow down isn't falling behind... it's often the very thing that allows us to move forward. Whether you're an entrepreneur, a healthcare professional, a busy mom, or simply someone craving more ease, this conversation will leave you thinking differently about what true resilience looks like. In this episode, we explore why nervous system capacity matters more than another strategy, Meghan's personal journey through anxiety, burnout, and healing, the difference between regulating your nervous system and bypassing difficult emotions, why many of us were never taught how to process our feelings, how our nervous system influences leadership, parenting, relationships, and everyday decisions, recognizing the hidden "energy leaks" that quietly drain us, why rest can feel uncomfortable—and why that's completely normal, how curiosity creates space for healing and growth, building capacity instead of constantly pushing harder, and the importance of white space, boundaries, and listening to your body's wisdom. One of my favourite moments was when Meghan shared this simple but powerful reminder: "If it's light, it's right. If it's heavy, let it go." It beautifully reflects something I believe too: Our bodies are always communicating. Sometimes the greatest act of self-leadership isn't pushing through. It's pausing long enough to listen. You can connect with Meghan through the links below: Website: www.meghan-weir.comInstagram: @themeghanweirHeart-wired CEO event: Registration If this conversation resonated with you, I think you'll also enjoy listening to Episode 49: Who Are You Practicing Becoming? Because if Episode 49 explored the stories we tell ourselves, today's conversation explores how building nervous system capacity helps us actually become the person we're practicing every day.

    Episode 50: Capacity Over Hustle & How Nervous System Regulation Changes Everything with Meghan Weir

  8. Aug 6

    Episode 49: Who Are You Practicing Becoming?

    Have you ever noticed how convincing that little voice in your head can be? "It's too hot." "I don't have enough time." "I'll start tomorrow." "I'm too tired." If you've ever struggled to stay consistent with movement, you're not alone. The truth is, those voices don't disappear—even after years of building healthy habits. The difference isn't that successful people never hear them. The difference is they don't let those voices make the final decision. In this solo episode, I share a very real moment from my own week when I almost skipped my run, along with the mindset shift that helped me lace up my shoes anyway. We explore how the stories we repeatedly tell ourselves quietly shape our identity—and why even the smallest action can begin changing that story. Inside this episode, you'll discover: How your daily choices reinforce the identity you're becoming. Why waiting for the "perfect" time to move often keeps us stuck. How to stop giving your excuses the final say. Why movement doesn't have to be an all-or-nothing commitment. A simple mindset shift that can help you stay consistent, even on busy days. My favourite analogy for thinking about movement as a "snack" instead of a full-course meal. One powerful question to ask yourself before deciding whether to move: Who am I practicing becoming? Because every time you choose to move—even for five or ten minutes—you're doing more than changing your body. You're strengthening the identity of someone who keeps showing up for herself. If this conversation resonated with you, I also recommend listening to my previous solo episode, Episode: 42 Which Voice Are You Listening To? How to Know When to Trust Your Body...and When to Keep Going. Together, these two conversations will help you recognize the voices in your mind and begin choosing the one that leads you toward the life you truly want. If you enjoyed today's episode, please consider sharing it with someone who might need this reminder. Sometimes the right conversation reaches us at exactly the right time. Thank you for being here. I'm always rooting for you to move with ease. And, if you're looking for a movement "snack", I've got you! 3 Essential Hip Exercises I never miss, even when I'm strapped for time! No equipment needed.

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The Move With Ease Podcast is a space for honest conversations about healing, resilience, movement, and what it truly means to reconnect with ourselves. Hosted by preventative health advocate, physiotherapist, yoga teacher, and mind-body coach Tatianna Graham, this podcast explores the connection between mind, body, movement, and health. Through powerful stories, expert guests, athletes, and personal reflections, each episode is designed to help us move through life with more awareness, confidence, and ease.

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