Tag: sweat and yoga

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Why you quit your healthy lifestyle every 2 weeks | break up with workout burnout

The q was “ how did you stay motivated even on hard days? I was crushing it last year but have hit a slump”- sticking to a healthy lifestyle

Hey friend!

Welcome back to sweat and yoga’s love the skin you’re in podcast.

Where we sweat for a workout and yoga to feel something new. Suncana Sonnenburg here – your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies.

The question was “ how did you stay motivated even on hard days? I was crushing it last year but have hit a slump” This has happened to all of us at some point…. the 2-3 week slump. You know what I’m talking about – you get into a new workout – you do all the things – you start to see a bit of results and then all of a sudden you miss one workout – well that’s no biggie right? But then you miss 2 and 3 and 4 until before you know it you’ve missed a whole 2 + weeks. Then you feel like you’re starting at zero. Well I’ve got the 5 top tips to avoid that particular stumbling block on your health journey in today’s epi.

If you want to skip the gratitude I do at the beginning of every episode and just jump right into the tips to avoid the 2 week skip ahead to 3;05 of the epi.

Hope you love the episode friend!

Tune in on itunes:

Tune in on….

Anchor

Google Play

Spotify

Links mentioned:

As If Principle by Richard Wiseman : https://www.amazon.com/gp/product/1451675062/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1451675062&linkCode=as2&tag=sweatandyog0e-20&linkId=452f3006c20a1e1b57b066e3d8d938c5 

50% OFF love the skin you’re in bodyweight guide: https://sweat-yoga.ck.page/products/30-day-workout-guide?promo=PODCAST

 How to break up with the scale episode: https://podcasts.apple.com/ca/podcast/love-the-skin-youre-in-sweat-and-yoga/id1286319653?i=1000518531548 

My FREE 7 day Workout plan: https://sweatandyoga.comglowupweek 

Food Tracking Journal: https://sweatandyoga.comfoodtracking 

Ask your Health + Fitness Q’s here: https://sweatandyoga.comask 

My insta: http://instagram.com/suncanasay 

Garmin: https://www.amazon.com/gp/product/B07W7W9DQQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07W7W9DQQ&linkCode=as2&tag=sweatandyog0a-20&linkId=64c949e6abe2f98f02f1cf8fa72371ca 

— This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

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Is Measuring Calories In vs Calories Out a Good Way to Lose Weight?

In today’s episode we talk about whether calories in vs calories out is the best way to lose body fat. Realistically it depends.

Hey friend 🙋🏻‍♀️

Welcome back to sweat and yoga’s love the skin you’re in podcast!

Where we sweat for a workout and yoga to feel something new.

Suncana Sonnenburg here – your host, lover of sweat and all the feels, sitcom junkie, hoop earring enthusiast and your realistic health and fitness bestie. Health and fitness has been hijacked by the entertainment and media industry and we’re here to take it back so we can all love the skin we’re in and learn to listen to our bodies.

In today’s episode we talk about whether calories in vs calories out is the best way to lose body fat. Realistically it depends on how healthy/compromised your metabolism is but in this episode I will give you some steps to take no matter where your metabolism is.

This calories in vs calories out pod is broken down into part 1 where I talk about a healthy metabolism and how to lean out safely without sending your body into fight or flight mode. Then part 2 where I talk about working towards a healthier metabolism by listening to your body so you can circle back to part 1 where you can lean out safely.

Hope you love the episode friend!

Tune in on itunes:

Tune in on….

Anchor

Google Play

Spotify

Links mentioned

💦 Food Tracking Journal: https://sweatandyoga.comfoodtracking 

Ask your Health + Fitness Q’s here: https://docs.google.com/forms/d/e/1FAIpQLSfMOMC-fEUiL9xK7tVXcEWUQ5hG-cUHhDgs7drVGWzS273YPw/viewform?usp=sf_link 

Madeline Reinheart’s Youtube for Meditations: https://youtube.com/c/TheHartSpacemadeline 

My insta: http://instagram.com/suncanasay 

Noelle’s Insta for that egg yolk coffee: https://instagram.com/noellekovary?igshid=12e7euemzoypm 

— This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/sweatandyoga/support

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Vlogmas / VItmas Day 8 The One With The Beginner Self Care Yoga Flow

Welcome to Vitmas – Really vlogmas but with a fit twist!

Hey Sweaty Friend!

FIrst thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
https://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
However you got here girl!

Welcome/ Welcome back!

In this vitmas I recorded way back playback I give you lots of suggestions for how to modify this beginner yoga flow to make it super yummy for your mind and body but ultimately you’re the captain of your own ship so you do you boo!

Even just breathing properly is an act of self love / self care so take some time to breath and think of this mini 25 minute yoga flow as a date w yourself. Treat yourself kindly while you #slowflow

Alright girlfriend grab a mat I’ll catch ya on the mat so we can make healthy habits fun together!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ where vitmas will also be happenin’:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

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Vlogmas / Vitmas Day 8 The One With The Big Bad Green Smoothie 🌱

Welcome to Vitmas – Really vlogmas but with a fit twist!

Hey Sweaty Friend!

First thing first! ✨✨✨✨✨✨✨✨✨
The KALE Yea Sweatshirt contest win by clicking here👇
https://sweatandyoga.comkaleyeacontest

And now onto your regularly scheduled programming ✌️
However you got here girl! Welcome/ Welcome back!

On my insta I’m always makin smoothies and such and I get oh so many questions asking what some of my staples are!

Obvi I had to make a video to show you what I include almost daily.

And yesss I do use it as a meal replacement – but only kinda sorta! I need more food than that cause #alwayshungry so I usually make that as my break-the-fast food at around 2 pm {cause intermittent fasting girl ✌️ } and then I have another lunch or protein soon after that!

Have you tried these ingredients? WHatcha think?

I gotta be honest Ashwagandha taste like bummmmm 🙈 #jusbeinhonest but all of the health benefits totes make it worth choking down- thats what I love my terragreens for – it makes it taste wayyyy better!

If you’re looking to get started on your journey with essential oils and get amazing products like the IQ omega 3s and terragreens to your doorstep lemmnoe – shoot me an e-mail at sweatandyoga@gmail.com so we can chat about what Doterra program would be best for your goals!

Alright girlfriend I’ll catch ya next time so we can make healthy habits fun together!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ where vitmas will also be happenin’:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Posted on

Vlogmas / Vitmas 🎄 Day 2 The One With The Skeleton Building

Welcome to Vitmas – Really vlogmas but with a fit twist!

Hey Sweaty Friend!

FIrst thing first!
The KALE Yea Sweatshirt contest win by clicking here👇
https://sweatandyoga.comkaleyeacontest

Welcome to vitmas which is what I am calling my version of vlogmas because let’s not kid ourselves I only really eat and go to the gym lol – so vitmas = vlog + fit + christmas!

Just a regular Friday night in my household- buying and building a skeleton! I try to do it without the instructions but let’s not kid ourselves that was not gonna work 🤷‍♀️

Come on my skeleton adventure with me for day 2 of vitmas!

And now onto your regularly scheduled programming ✌️
However you got here girl! Welcome/ Welcome back!

Alright girlfriend I’ll catch ya next time so we can make healthy habits fun together!

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

💌 E-mail list and 10% off coupon { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com10off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️ where vitmas will also be happenin’:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Posted on

How to choose a Yoga Teacher Training & Keep Learning after 🧘‍♀️

 

Hey Sweaty Friend

 Welcome/ Welcome back!

Lemme tell ya girlfriend! When I was choosing my YTT { Yoga Teacher Training } it was legit one of the most stressfull decision of my lyfeeeee – and yes I’m serious! way more stressful than choosing a University lol {mainly because I was #slackin and didn’t care about my uni degree and I considered my YTT a life changing decision but more on that in another vlog fo sho}

Here is a lil pep talk I wish someone had w me when I was choosing where and with who to do my Yoga Teacher Training. {psssssttt the secret isn’t in how many chakras your teacher can name – although that doesn’t hurt 💁🏼}

If you are debating deepening your practice { lol #soyogi } then click play here to find out what you need to look for! Seriously I would have killed for this info {and by killed I mean brought you a large coffee lol – you’re welcome – so feel free to bring one to my next class ☕️ – this is not a drill I want the coffee }

Alright girlfriend! I will see you on your mat soon so together we can get to know & love your body mind & soul by making movement fun 🤸‍♂️

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

📚 The Intro for this book: https://sweatandyoga.comsweat-yoga-tv/lets-roll-model-bookclub/

💌 E-mail list { to make sure you neva eva miss the important info : https://sweatandyoga.com10off

#bodyconnectbookclub FB Community of Sweaty Friends 💪👯: https://sweatandyoga.comfbcommunity

Pants: https://sweatandyoga.comproduct/galaxy-leggings/ {although ya can’t really see them lol }
Shirt: https://sweatandyoga.comproduct/90s-rb-love-t-shirt/

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Shop: https://sweatandyoga.comshop

Podcast: https://sweatandyoga.comitunespodcast OR https://sweatandyoga.comgooglepodcast

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!

Follow my blog with Bloglovin

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The One With The Failed Gluten Free Banana Bread 🍌 & Barstool Style GF Banana Bread Review

Failed Gluten Free Banana Bread Vlog

Let’s Talk about dance, failed banana bread and Kyle’s love for Barstool… shall we?

Hey Sweaty girlfriend

However you got here girl! Welcome/ Welcome back!

Every Thursday slash just one day of the week i sched in – but usually Thursday – letzzz be honest! I pick up a personal development book – girl code by Cara Alwill Leyba and get to cookin or bakin a new somethin somethin

So this week I decided to make some paleo banana bread! Let me tell ya… it didn’t turn out the way I wanted to exactly.

But there’s some killer footage of me dancing like a bit of a crazy person so….. Niki Minaj I’m comin for your dance moves fo sho!

Recipe of the Failed Banana Bread comin atcha:

6 banana 🍌
6 eggs 🥚
Blend
2cups flour
Fold in 2 cups of mill of choice 🥛
2 tbsp sweetener {maple syrup }
1 tbsp yeast
1 tbs baking soda
Cover and let sit in the fridge

Stir in choc
Oil- 2 tbsp
Splash of ACV

Also as I promised….. this is the one where I show you Kyle’s barstol style review of the PREVIOUS gluten free banana bread from our Konstance road trip–

Alright girlfriend hit play! I will see you on your mat next Friday so together we can get to know & love your body mind & soul by making movement fun 🤸‍♂️

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

📚 The Intro for this book: https://sweatandyoga.comsweat-yoga-tv/lets-roll-model-bookclub/

💌 E-mail list { to make sure you neva eva miss the weekly worksheet }: https://sweatandyoga.combookclub

#bodyconnectbookclub FB Community of Sweaty Friends 💪👯: https://sweatandyoga.comfbcommunity

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

Pants: https://sweatandyoga.comproduct/flower-leggings/
Shirt: https://sweatandyoga.comproduct/donuts-first/

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Shop: https://sweatandyoga.comshop

Music for this vid: www.epidemicsound.com

How to Fail at Healthy Banana Bread & Barstool Pizza Review Style Banana Bread Review - Healthy Vlog

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
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Posture & Movement Patterns / What are you asking of Your Body Daily?

Yo girl! Let’s talk about your Posture & Movement Habits!

 Welcome back!

We tend to demand a repeated shape of our body daily. Often times we don’t even realize we are doing it! It’s called “posture” and it can have a positive impact on groups of muscles or negative one. We make the choice day to day {or don’t make 🤷‍♀️}

Let’s spend some time talking about it and bringing awareness to parts of our posture we may have not realized are actually something we can adjust….

There are little things we can pay attention to that make a big difference- always cock your hip one way when you stand in line at the grocery store? Switch it up girlfriend! No one needs a weak side!

Go on- click play and let’s start the #mindyourbeingmonday chat

then I will see you on your mat so together we can get to know & love your body mind & soul by making movement fun 🤸‍♂️

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

📚 The Intro for this book: https://sweatandyoga.comsweat-yoga-tv/lets-roll-model-bookclub/

💌 E-mail list { to make sure you neva eva miss the weekly worksheet }: https://sweatandyoga.combookclub

#bodyconnectbookclub FB Community of Sweaty Friends 💪👯: https://sweatandyoga.comfbcommunity

Pants: https://sweatandyoga.comproduct/flower-leggings/
Shirt: https://sweatandyoga.comproduct/forgive-t-shirt/

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Shop: https://sweatandyoga.comshop

Music for this vid: www.epidemicsound.com

Disclaimer: This post contains affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
Posted on

Should I roll before or after workout Yoga Tune Up balls to Use #bodyconnectbookclub 💪

Hey Sweaty Friend – let’s talk about when to roll out 💦

However you got here girl! Welcome/ Welcome back!

This is one of my favorite topics – cause it’s the epitome of #itdepends

It really depends on your goals for your #bodyconnection

I’m a bit of a roll junkie so….
I do both – for different periods of time to make sure I get he benefits!

Click play and find out what would work best for you

Alright girlfriend! I will see you on your mat on Friday so together we can get to know & love your body mind & soul by making movement fun 🤸‍♂️

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

📚 The Intro for this book: https://sweatandyoga.comsweat-yoga-tv…

💌 E-mail list { to make sure you neva eva miss the weekly worksheet }: https://sweatandyoga.combookclub

#bodyconnectbookclub FB Community of Sweaty Friends 💪👯: https://sweatandyoga.comfbcommunity

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️:
ITUNES: https://itunes.apple.com/us/podcast/s…
OR
GOOGLE PLAY: https://www.youtube.com/redirect?even…

Pants: https://www.vivilish.com/product/acti…
Shirt: https://sweatandyoga.comproduct/strai…

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Shop: https://sweatandyoga.comshop

Music for this vid: www.epidemicsound.com

Disclaimer: This post contains affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
Posted on

The One with the Healthy Road Trip Vlog to Konstanz / Road Trip Snacks 🍿

Let’s go on a Road Trip – Healthy Vlog Trip to Konstanz

Hey Sweaty Friend 💦

However you got here girl! Welcome/ Welcome back!

Yo girl!

I’m back with another Healthy Vlog cause ya know 💁.

In this vlog Kyle and I head to Konstanz in Germany on a road trip- take some selfies while Kyle rolls his eyes and healthy snacks and stop at a super cute and delicious restaurant for lunch cause #foodallday 🍉🍋🍱🥗🥘 !

Come join us as we strutt the streets over here in Germany!

Then make sure you hit subscribe and I will see you on your mat on Friday so together we can get to know & love your body mind & soul by making movement fun 🤸‍♂️

💦 Sweat & Radiance

————————
USEFUL RESOURCES :

📚 The Intro for the latest book in the #bodyconnectbookclub : https://sweatandyoga.comsweat-yoga-tv/lets-roll-model-bookclub/

💌 E-mail list { to make sure you neva eva miss the weekly worksheet }: https://sweatandyoga.combookclub

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪🤸🏼‍♀️:
ITUNES: https://itunes.apple.com/us/podcast/sweaty-yogi-car-rambles/id1286319653
OR
GOOGLE PLAY: https://playmusic.app.goo.gl/?ibi=com.google.PlayMusic&isi=691797987&ius=googleplaymusic&link=https://play.google.com/music/m/Iexfiwcok52c5kwgy5stuirhpzi?t%3DSweaty_Yogi_Car_Rambles_%25F0%259F%2592%25

Pants: –
Shirt: –

The Only Essential Oil brand I love and trust  for my peppermint water : https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

Insta: http://www.instagram.com/suncanasay
http://www.instagram.com/sweatandyoga

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Shop: https://sweatandyoga.comshop

Music for this vid: www.epidemicsound.com

Disclaimer: This post contains affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!