The Move With Ease Podcast

What if your body has been speaking to you all along?And what if the symptoms you're experiencing aren't simply problems to fix, but messages asking to be heard?In this episode of The Move With Ease Podcast, I sit down with Patrick Loiselle, registered nurse, wellness educator, founder of IV Alchemy, and fellow preventative health advocate, for a deeply honest conversation about chronic pain, healing, nervous system regulation, and the connection between our physical and emotional health. Patrick shares his remarkable journey from suffering a ruptured disc at age 12, undergoing surgery as a teenager, living with chronic pain for decades, and relying on multiple medications - including opioids and fentanyl - to ultimately discovering a very different path toward healing. Together, we explore what happens when we stop fighting our bodies and start listening.• Patrick's experience living with chronic pain from childhood into adulthood• Why symptom management alone wasn't enough to create lasting change• The mind-body connection and how stress, trauma, and emotions can show up physically• Why our bodies often whisper before they scream• Learning to recognize triggers and emotional patterns• Chronic pain, nervous system dysregulation, and the role of awareness in healing• Plant medicine, therapy, meditation, breathwork, and other pathways toward self-discovery• The concept of "parts" and how our past experiences continue to influence our present reactions• Why curiosity is often more helpful than judgment• The difference between suppressing emotions and making space for them• Gratitude, movement, sauna, and daily practices that support healing and resilience• How Patrick works with clients through IV Alchemy and why true wellness goes beyond vitamins and supplements✨ Your body is always communicating with you.✨ Symptoms may be frustrating, but they can also be valuable information.✨ Healing is rarely a straight line.✨ What happened to you may not be your fault—but your healing is your responsibility.✨ There is often more possibility available than we initially believe. Patrick Loiselle is a Registered Nurse, wellness educator, former personal trainer, and founder of IV Alchemy, a mobile health and wellness company serving the Ottawa area. With a background in kinesiology and decades of personal experience navigating chronic pain, Patrick is passionate about helping people explore healing through both physical and emotional pathways. Connect with Patrick:Website: IV AlchemyInstagram: @ivalchemyQuestions to ask yourself:• What might my body be trying to tell me right now?• Are there symptoms I've been managing without becoming curious about their deeper message?• Where in my life could I benefit from slowing down and listening more closely?• What stories am I telling myself that may no longer be true? If this conversation resonated with you, share it with a friend, family member, or anyone navigating chronic pain, burnout, stress, or a health journey of their own.And remember:Your body isn't working against you.It may just be asking you to listen. 💛Download FREE GUIDE to start listening HERE.

"You miss 100% of the shots you don't take."We've all heard the quote.But what if not every shot is meant to be yours?In this solo episode, Tatianna reflects on a recent keynote presentation from an astronaut whose journey required extraordinary levels of physical, mental, and emotional discomfort. While inspired by his story, she realized something important:Just because a challenge is impressive doesn't mean it's aligned with the life you're trying to build. This episode explores the difference between discomfort that helps us grow and discomfort that pulls us away from ourselves.Because while growth requires challenge, not every challenge is worth pursuing.In this episode, we discuss:• Why "getting out of your comfort zone" isn't always the full answer• The astronaut story that sparked this reflection• The difference between growth discomfort and misalignment discomfort• Marathon training, speaking events, podcasting, and writing a book as examples of chosen discomfort• Why comfort can sometimes keep us stuck• How people-pleasing and chasing external validation can disguise themselves as ambition• Lessons from Dr. Emma Pollon-MacLeod on tuning out the noise and defining success for yourself• Why your goals should align with your values—not someone else's expectations• The importance of building habits around the life you actually want• Reflection questions to help you determine what is truly worth pursuingQuestions to consider:• What challenge am I currently pursuing?• Why am I pursuing it?• If nobody else was watching, would I still want it?• What discomfort feels meaningful?• What discomfort feels draining?• What is the right kind of hard for me? A few reminders from this episode:✨ Not all discomfort is created equal.✨ Growth and alignment are not the same thing.✨ Comfort isn't always helping you.✨ Bigger isn't always better.✨ The goal isn't to avoid discomfort. The goal is to choose the discomfort that moves you toward the life you want. If this episode resonated with you, I'd love to hear from you.What challenge are you currently leaning into?And what kind of life are you building on the other side of it?Connect with me on Instagram @tatiannagrahaminc or send me a message. I love hearing your reflections and stories.Until next time, keep moving with intention, keep listening to your body, and keep choosing the discomfort that aligns with who you're becoming. 💛

What if menopause wasn't something to fear?What if, instead of bracing for the worst, we approached this stage of life with curiosity, understanding, and the confidence to advocate for ourselves?In this episode of The Move With Ease Podcast, I sit down with Dr. Emma Pollon-MacLeod, Naturopathic Doctor, CEO of NutriChem, and Menopause Society Certified Practitioner, for an honest and refreshing conversation about women's hormones, perimenopause, menopause, and what it really means to support our bodies through change. Together, we discuss why so many women feel overwhelmed by the messaging around menopause, how to cut through the noise, and why your symptoms may be common, but they don't have to be something you simply accept and live with. We also dive into the realities of balancing career, motherhood, health, and ambition, and why giving yourself permission to focus on what matters most in this season of life can be one of the healthiest things you do. In this episode, we discuss:• Dr. Emma's journey into naturopathic medicine and the NutriChem legacy• The power of integrative healthcare and personalized medicine• Why fear-based messaging around menopause isn't serving women• The difference between perimenopause and menopause• What women should know if they're already in menopause and never received support during perimenopause• Why some health strategies stop working in our 40s• Sleep, movement, stress, and understanding what your body actually needs• The importance of adjusting expectations during different seasons of life• Why "optimizing everything" can sometimes create more stress than healing• Hormones, aging, and learning to work with your body instead of against it• Magnesium, nervous system regulation, and one of the most underrated health habits we rarely talk about 😉• Building a career, raising young children, and finding alignment in the midst of it allA few powerful reminders from this conversation:✨ Your body is changing and that's not a problem to solve.✨ Symptoms are information, not failures.✨ Just because something is common doesn't mean you have to accept it.✨ You don't need to optimize everything all at once.✨ Listening to your body is one of the most important health skills you can develop.About Dr. Emma:Dr. Emma Pollon-MacLeod, ND, is CEO of NutriChem and a Menopause Society Certified Practitioner with a focus on women's hormonal health and integrative medicine. With a background in biochemistry and more than a decade of clinical experience, she is passionate about helping women understand their bodies and feel empowered in their health decisions. Connect with Dr. Emma & NutriChem:Website: https://nutrichem.com/clinic/Instagram: @dr.emmapmIf this episode resonated with you, share it with a woman in her 40s, 50s, or beyond who could use a little reassurance that she's not alone.And if you're looking to reconnect with your body, build strength and confidence, and navigate this stage of life with greater ease, I'd love to support you.Until next time, keep listening to your body.It often knows what it needs before we do. 💛

How many times have you told yourself:"I'll start when I feel ready."Ready to run.Ready to speak up.Ready to launch the business.Ready to take the class.Ready to prioritize your health.The truth?Most of us are waiting for a feeling that never arrives.In this solo episode, Tatianna explores one of the biggest myths that keeps people stuck: the belief that confidence comes before action.Drawing from stories of parenting, running, public speaking, launching a podcast, and stepping onto bigger stages, she shares why confidence is actually built through experience, not before it.You'll learn:• Why waiting to feel ready often keeps us stuck• The surprising connection between confidence and repetition• How perfectionism shows up in adults (but not children)• Why beginners deserve more grace• The role mindfulness plays in helping us move through fear• How to calm your nervous system when trying something new• The difference between feeling "ready" and being "willing"• Why discomfort is often a sign of growth, not dangerTatianna also shares practical tools she uses before speaking engagements, workshops, races, and other situations that feel uncomfortable or vulnerable.If you've been sitting on the fence about something: whether it's a race, a yoga class, a new hobby, a career move, or a dream that's been calling your name, this episode is your reminder that confidence isn't found.It's built.One uncomfortable rep at a time.Key Takeaway:Stop asking, "Am I ready?"Start asking, "Am I willing?"Because readiness isn't what creates confidence.Action does.If this episode resonated with you, share it with a friend who needs the reminder that they don't have to wait for confidence before taking the first step.And if you're looking for support reconnecting with your body, building confidence, and moving through life with greater ease, I'd love to connect.You can learn more about The Move With Ease Method & Community through the links below.Until next time, keep moving with intention and remember:You're probably more ready than you think.Book a call: Email [email protected] the FREE GUIDE to regulate your nervous system from inside out.

What happens when you've spent your entire life being strong?When resilience becomes your identity.When you're the person who figures things out, pushes through, carries the weight, and never gives up.And then one day, your body asks you to slow down.In this powerful conversation, I sit down with Magdalena Rybka: podcast host, entrepreneur, community builder, author, and advocate for women navigating life's biggest transitions.Magdalena shares her remarkable journey from escaping communist Poland as a child, spending years in a refugee camp, immigrating to Canada, and becoming the strong, capable woman everyone knew her to be. After decades of pushing forward, her body began sending signals she could no longer ignore.Over the past three years, Magdalena has faced a series of unexplained health challenges that have forced her to reconsider everything she thought she knew about success, productivity, and self-worth. Through it all, she has learned how to honour her energy, listen to her body, and embrace what she calls a "midlife revolution."This conversation is an honest exploration of what happens when we stop fighting ourselves and start paying attention.In this episode, we discuss:• Growing up in Poland and immigrating to Canada• How childhood experiences shape our beliefs around strength and achievement• The hidden cost of always being the capable one• Burnout, unexplained health symptoms, and learning to slow down• Anxiety, panic attacks, and nervous system regulation• Why many women experience an identity shift in midlife• The difference between a midlife crisis and a midlife revolution• Learning to honor your energy instead of pushing through exhaustion• Raising daughters who understand both strength and softness• The role of meditation, walking, and curiosity in healing• Why women need community now more than everA few reminders from this conversation:Your worth is not determined by your productivity.Strength and softness can coexist.Slowing down is not giving up.Your body is always communicating with you.Sometimes healing begins when we stop trying to force the answer.About Magdalena:Magdalena Rybka is the host of the Live with Lena Podcast, co-founder of The Expansion Room, and an advocate for women navigating life's transitions. After a successful 25-year corporate career, she is now focused on prioritizing her health, writing her first book, building meaningful communities, and helping women redefine what success looks like in midlife.Connect with MagdalenaTune in to her PodcastJoin her Expansion RoomIf this episode resonated with you, share it with a woman who needs the reminder that she doesn't have to do it all, carry it all, or figure it all out alone.And if you're looking to reconnect with your body, build strength and confidence, and move through life with more ease, I'd love to connect with you.Book a complimentary Move With Ease Consult Call by emailing [email protected] or connect with me on Instagram @tatiannagrahaminc.

Have you ever stopped to ask yourself why you wanted to lose weight in the first place?In this personal solo episode of The Move With Ease Podcast, Tatianna reflects on her own journey with health, fitness, body image, and the evolution of what success means.Like many women growing up in the 90s and early 2000s, she spent years chasing smaller jeans, lower numbers on the scale, and goals like "lose 10 pounds." She even bought clothes that were too small, convinced she'd fit into them someday.But over time, something shifted.Through running, yoga, mindfulness, motherhood, and learning to truly listen to her body, Tatianna discovered that what she was really searching for wasn't a smaller body at all.It was confidence.Freedom.Strength.Community.And the feeling of being at home in her own skin.In this episode, she shares:how dieting and weight-focused goals shaped her early yearsthe surprising lessons she learned through sport and runningwhy community became more powerful than the scalehow yoga and mindfulness changed her relationship with her bodythe shift from aesthetics to longevitywhy strength, muscle, bone health, and resilience matter more than ever in our 40s and beyondand the question that completely changed how she approaches health todayThis conversation is an invitation to reflect on your own journey and ask:✨ What am I really chasing?✨ What do I want my body to be able to do?✨ Have my health goals evolved?Because perhaps the goal was never a smaller body.Perhaps the goal was always confidence, vitality, freedom, and feeling strong enough to fully participate in your life.Topics discussed:body imageweight loss cultureconfidence and self-worthrunning and fitnessmotherhoodyoga and mindfulnesshealthy agingstrength traininglongevitywomen's health in midliferedefining successidentity and healthIf this episode resonates with you, I'd love to hear from you.Have your goals evolved over the years?Are you noticing a shift from chasing a number on the scale toward building strength, confidence, and longevity?Send me a message, share this episode with a friend, or leave a review.And if you're looking for support as you reconnect with your body and redefine what health means for you in this season of life, book a consult call to go over your goals and to learn more about The Move With Ease Method and our community of women who are learning to move, age, and live with strength and confidence - together. Because we're stronger together, and we were never meant to do this alone.Namaste,TatiannaConnect with me @tatiannagrahaminc Email or DM to book your consult: [email protected]

Think your athlete days are over? Think again.In this energizing and inspiring episode of The Move With Ease Podcast, Tatianna sits down with nurse, mom of twin boys, Boston Marathon runner, and recent sub-20-minute 5K runner Kelly MacDonald to talk about prevention, intentional health, sustainable performance, and learning to tune inward before burnout or injury forces you to.Kelly shares her journey from competitive figure skating to marathon running, including:qualifying for the Boston Marathon in her very first marathonovercoming recurring shin splints and training setbackslearning how to slow down enough to become a better runnerand how motherhood, nursing, and longevity have shaped her approach to health and fitnessTogether, we explore:why easy runs actually matterthe mindset shift from constantly pushing to intentionally recoveringnervous system support for runnersbreath awareness and inner core connectionbalancing motherhood, work, and big goalsguilt and self-care as a momprevention and healthy agingand the importance of building strength and resilience before breakdown happensKelly also opens up about:how her background in competitive sport shaped her mentallythe difference between judged sports and runningthe emotional side of racingand what was going through her mind during her recent sub-20-minute 5K at Ottawa Race WeekendOne of the most refreshing parts of this conversation is Kelly’s perspective on prevention and longevity as a nurse:✨ “You don’t have to wait until your body breaks down to start listening.”This episode is packed with practical wisdom, inspiration, and reminders that:✨ goals and softness can coexist✨ recovery is productive✨ easy runs are still valuable✨ and women and moms are allowed to have dreams tooTopics discussed:Boston Marathon qualifyingsub-20-minute 5K trainingmotherhood & fitnessprevention & longevitynervous system supportrecovery for runnerseasy runs & aerobic traininginner core awarenessbalancing goals with family lifecompetitive sports mindsetstrength & sustainable performancePlus:⚡ runner rapid fire⚡ favourite fuel & recovery tools⚡ race mindset⚡ dream races⚡ funniest mom-runner momentsConnect with Kelly:📍 Instagram: @kelly_skating—🎧 Loved this episode?Share it with a runner, mom, or woman who needs the reminder that prevention starts long before burnout or injury — and that supporting your body better can actually help you thrive longer.And if you’re ready to reconnect with your body through breath, mindful movement, and inner core awareness, explore my FREE RESOURCES and get started!Tatianna

Is it possible to be proud and disappointed at the same time?After running a half marathon personal best of 1:40:14 — just 14 seconds shy of my goal — I found myself sitting in the tension between celebration and disappointment.And honestly? That tension taught me a lot.In this solo episode, I reflect on:​the physical and mental reality of racing​how life stress and energy expenditure impact performance​the power of community and being carried by others​the mental negotiations that happen inside the “pain cave”​learning how to receive support, compliments, and wins​why awareness matters more than self-judgment​and how growth sometimes asks us to celebrate ourselves before we feel fully satisfiedThis conversation goes far beyond running.It’s about identity.Resilience.Performance.Nervous system capacity.And the practice of holding both ambition and gratitude at the same time.Whether you’re an athlete, a parent, an entrepreneur, or simply someone navigating hard seasons and high expectations — I think you’ll resonate with this one 🤍Thank you for being here.And thank you for cheering me on.Sub 1:40… I’m coming for you.

What happens when the life you carefully built no longer feels sustainable?In this deeply honest and inspiring episode of The Move With Ease Podcast, Tatianna sits down with Shannon Clark — entrepreneur, acting coach, mother, and founder of West End Playhouse — to talk about burnout, anxiety, people-pleasing, healing, and the unexpected path that led her from corporate HR into acting and creative expression.Shannon shares how years of over-functioning, perfectionism, and constantly adapting to fit into new environments eventually led to a complete breakdown during COVID. After taking on overwhelming responsibilities at work, suffering severe anxiety and panic attacks, and then tearing her ACL shortly after stepping away from work, Shannon was forced to slow down and finally confront the deeper patterns she had spent years suppressing.Together, we explore:burnout and nervous system overloadsocial anxiety and people-pleasing patternschildhood conditioning and constantly “fitting in”meditation as a healing toollearning to tell the truth and honor yourselfperimenopause and identity shiftscreativity as medicinehow acting became an unexpected path toward healinginner core tension, holding patterns, and learning to let goself-compassion and rebuilding trust in yourselfOne of the most powerful moments in this conversation is when Shannon shares the commitment she made to herself during her healing journey:✨ “No matter what, I’m going to tell the truth.”That simple but profound decision changed everything — from her relationships, to her anxiety, to the way she now moves through life and motherhood.We also dive into the fascinating connection between creativity and anxiety, discussing how acting, imagination, and creative play can help regulate the nervous system and reconnect us to ourselves in ways we may never expect.This episode is a beautiful reminder that:✨ healing is rarely linear✨ slowing down can become the beginning of transformation✨ and sometimes the life we’re meant for appears only after everything else falls apartTopics discussed:burnout & panic attacksnervous system regulationsocial anxiety & maskingpeople pleasing & truth tellingmeditation & mindfulnesscreativity and healingacting & self-expressionperimenopause and identityself-compassioninner core connectionlearning to let goConnect with Shannon:🎭 West End Playhouse📍 Instagram: @westendplayhouse.ca📍 Instagram: @shanoonclarke—🎧 Loved this episode?Share it with someone who’s quietly carrying too much, feeling disconnected from themselves, or learning how to finally let go of the version of themselves built purely for survival.And if you’re ready to reconnect with your body and move through life with more awareness and ease, explore the free resources linked below.Namaste,TatiannaFREE RESOURECS => HERE

For years, many people viewed yoga as simply stretching, flexibility, or complicated poses.But what if yoga was never really about the poses at all?In this solo episode of The Move With Ease Podcast, Tatianna explores how yoga became one of the most powerful tools for reconnecting to the body, calming the nervous system, building resilience, and learning how to truly listen inward.This conversation goes far beyond “fitness” or aesthetics. Tatianna shares how the western world is finally beginning to understand yoga through a deeper lens — not as performance, but as awareness, healing, recovery, and presence.She also explains why mindful movement can become the bridge for people who struggle with traditional meditation, and how yoga helps us practice:focusresiliencenervous system regulationbreath awarenessproprioception and balancereleasing chronic tensionand reconnecting to ourselves physically and emotionallyYou’ll also hear:why slowing down is not “woo woo”the connection between yoga, fascia, joints, digestion, and healinghow yoga improves body awareness and confidencewhy so many women are unknowingly holding tension all dayand how learning to listen to the body can often be more powerful than constantly trying to “fix” itTatianna also shares real clinical examples from her physiotherapy practice — including how intentional yoga movement has helped clients reduce pain, improve mobility, and rebuild trust in their bodies.This episode is a reminder that:✨ healing doesn’t always require more intensity✨ your body may be craving attention, not punishment✨ and sometimes the greatest form of self-care is simply learning how to come home to yourself againTopics discussed:yoga beyond the posesnervous system regulationmindfulness & embodimentfascia and movementhealing through awarenesschronic tension & stressyoga for runners & active womenproprioception and balancemind-body connectionpreventative health & longevitymovement as medicine—🎧 Loved this episode?Share it with someone who’s been craving a slower, more connected way of healing and moving through life.And if you’re ready to reconnect with your body and learn the foundations of mindful movement, breath, and inner core connection, grab my free resources linked below.Namaste,TatiannaFREE RESOURCES => HEREPractice with Tatianna => HEREFollow along on social => @TatiannaGrahamIncBook a call => [email protected]

What does it really take to shave 21 minutes off your marathon time, qualify for Boston, raise young kids, run a business, and still show up for yourself?In this inspiring episode of The Move With Ease Podcast, I sit down with Sarah Jarvis — marathoner, health and wellness coach, mom of two, and psychotherapist-in-training — to talk about resilience, motherhood, mindset, fueling, nervous system regulation, and what it truly means to pursue big goals without losing yourself in the process.Sarah recently qualified for the Boston Marathon after running a breakthrough marathon performance and dropping over 20 minutes from her previous race time. But this conversation goes far beyond race results.We explore:the mental side of marathon traininglearning how to get out of your own headrebuilding after difficult seasons of lifeintuitive fueling and the psychology behind nutritionmotherhood and making space for your goalswhy running can feel so healing and groundingand how resilience is often built through the moments that challenge us mostSarah also opens up about:moving out on her own at 17developing resilience through adversityrecovering from a disc herniation while continuing to trainand how her relationship with food, performance, and self-trust has evolved over timeOne of my favourite moments in this conversation was hearing Sarah describe how she stayed present during her marathon — noticing Canadian geese on the course, soaking in the environment, and learning how to get out of her own way mentally.This episode is such a beautiful reminder that:✨ all running is running✨ every season of life looks different✨ and we don’t have to choose between motherhood and our goalsWhether you’re a runner, a mom trying to reconnect with yourself, or someone navigating your own next chapter, this conversation will leave you feeling inspired and deeply understood.Topics we cover:Boston Marathon qualifying journeymarathon mindset & mental toughnessmotherhood and identityresilience & rebuildingintuitive eating for runnersfueling & under-fueling in womennervous system regulationbalancing training, business, and familyinjury recovery & returning to runningthe psychology behind performance and nutritionConnect with Sarah:📍 Activate Physiotherapy Health & Wellness📍 Instagram: @Sarah_Jarvis_healthwellness—🎧 Loved this episode?Share it with a friend, subscribe to the podcast, and leave a review — it helps more women discover these conversations and reconnect with themselves through movement, healing, and awareness.And if you’re ready to reconnect with your body and move with more ease, grab my free guide.Namaste,Tatianna

Can We Be Present AND Still Want More?There’s a tension many women feel—but rarely talk about.How do we stay deeply present and grateful for our lives…while also holding big dreams, goals, and desires for more?In this solo episode, I explore the duality of:letting go while still taking actiontrusting timing while still pursuing growthbeing content while still craving expansionslowing down without giving up on yourselfI share reflections from motherhood, running, healing, business, and the inner work that has helped me realize:presence and ambition are not opposites.You are allowed to love your life deeply AND still want to evolve.This episode is for the woman learning how to hold both.Connect with Tatianna:Instagram: @tatiannagrahamincBook a call: [email protected] this episode resonated, please share it with a friend or leave a review—it helps more women reconnect with themselves and move through life with greater ease.

What happens when your body changes everything?In this deeply moving episode, I sit down with Natasha — a teacher, traveler, yoga enthusiast and brain cancer survivor — to explore what it really means to rebuild trust in your body after life shifts in ways you never expected.At 47, Natasha was diagnosed with a brain tumour and told to avoid high-impact movement. Running, jumping, and many of the activities she once loved suddenly felt out of reach.But this isn’t a story about limitation.It’s a story about curiosity, resilience, and learning how to work with your body — not against it.From navigating her diagnosis during COVID, to undergoing brain surgery, radiation, and chemotherapy, Natasha shares how yoga, breathwork, and mindfulness became her anchor through it all.And what happened next might surprise you…She didn’t just recover.She reconnected.And today — she’s back to running.In this episode, we explore:How subtle signs in the body led to her diagnosis What it felt like to hear “there’s a mass on your brain”How mindfulness helped her stay grounded during uncertaintyWhy she named her tumour “Herbie” — and how that helped her healRebuilding strength after surgery, radiation, and chemotherapyThe emotional impact of being told to avoid high-impact movementHer experience with incontinence and regaining control through breath and awarenessHow learning to truly connect to her inner core changed everythingWhy healing is not about going back — but moving forward differentlyThe role of community in recovery and resilienceHow small, consistent steps led her back to runningThis conversation is a powerful reminder that:Your body is not broken.It’s always communicating with you.And healing doesn’t have to be linear to be meaningful.If you’ve ever felt like your body has let you down…or you’re unsure what you’re capable of anymore…This episode will meet you exactly where you are.🎧 Listen now and be inspired by what’s possible when we choose to listen, trust, and take one small step forward at a time.Until next time,keep moving with intention…and keep practicing tuning into your body.Connect with your Inner Core: HEREBook a call to explore how The Move With Ease Method & Community could help you with your goals: email [email protected]

What if nothing is wrong with you?In this solo episode, we explore a pattern so many of us live in without even realizing it — the habit of overriding our body.Pushing through fatigue.Ignoring tension.Staying productive no matter what.And then one day…your body stops cooperating.You feel exhausted.Something starts to hurt.Your sleep is off.Your digestion changes.And your first thought is:“What’s wrong with me?”But what if the problem isn’t that your body is failing…What if it’s that we’ve stopped listening to it?In this episode, I share my own experience with a hip injury during marathon training — and how what felt like a sudden breakdown was actually years of subtle signals I had been ignoring.Your body doesn’t start with a scream.It starts with whispers.We talk about:How we’ve been conditioned to push through and override our body Why your body always communicates — and how to recognize the early signalsWhat “body whispers” actually look like (tension, sleep disruption, digestion, emotional reactivity)How disconnection can lead to injury, burnout, and chronic stressWhy your symptoms are not failures — they’re feedbackWhat it really means to “listen” to your body in a practical wayHow mindful movement (like yoga) can help you reconnectSimple ways to start tuning in throughout your dayThis episode is a reminder that:You are not broken.Your body is not against you.It’s been trying to support you all along.And sometimes the shift isn’t doing more…It’s slowing down enough to listen.Try this today:Pause once or twice.Take a breath.Ask yourself:Am I listening right now… or am I overriding?No judgment. Just awareness.In the next episode, I’m sharing a powerful conversation with a woman who experienced what happens when the body speaks louder — and how she learned to rebuild trust in her body after a brain cancer diagnosis.Until next time,keep moving with intention…and keep practicing tuning into your body.If this episode resonated, share it with a friend or family member that might benefit 💓.Connect with me anytime - I love hearing how things landed for you, and what questions you have for me! @tatiannagrahamincEmail: [email protected] my FREE RESOURCES => HERE

What if the problem isn’t a weak core… but how much we’re holding?In this solo episode, we’re diving into something I see all the time with high-achieving women — especially in midlife.For years, we’ve been the ones who hold it all together.We push through.We stay strong.We keep going.And then in our 40s…our body starts to push back.Leaking when we run.Tension that won’t go away.Shallow breathing.Digestive issues.A constant feeling of being “on edge.”And it can feel confusing.Because we’re doing all the things.But what if nothing is wrong?What if your body is simply saying:you don’t have to hold everything anymore.In this episode, we explore how that pattern of “holding it all together” doesn’t just live in our mindset — it lives in our body.We grip our stomach.We clench our pelvic floor.We brace our core all day long without even realizing it.And over time, that holding starts to work against us.We talk about how this affects:-your breathing and nervous system-your pelvic floor and bladder control-your digestion and gut health-your overall sense of tension and anxietyBecause when we’re constantly bracing, we’re sending our body into a stress response — and it becomes our default.I also share a client story that really brings this to life.After a week of practicing letting go, she said:“But now it feels easy… like I don’t have to try to let go anymore.”And that’s the goal.Not just learning how to let go…but making “not holding” your new normal.This episode is an invitation to start noticing.To check in with your body throughout the day and ask:Am I holding right now?Can I soften?Can I let go… even just a little bit?Because sometimes the most powerful shift isn’t doing more.It’s releasing what was never meant to be held in the first place.If you’re ready to go deeper with this work, my Foundational Core Reset will guide you step-by-step through reconnecting to your inner core, your breath, and your body — so you can move with more ease, strength, and confidence.Get it: HEREUntil next time,keep moving with intention…and keep practicing tuning into your body.

Why do we keep starting over… even when we know what to do?In this powerful conversation, I sit down with Marsha Vanwynsberghe to explore the missing link behind so many of our struggles with consistency, change, and follow-through.Because for so many of us, it’s not about discipline.It’s not about motivation.It’s about our subconscious patterns.In this episode, we unpack why we can have the best intentions — whether it’s getting healthier, building a routine, writing a book, or stepping into a new version of ourselves — and still find ourselves stuck in the same loops.We also explore what subconscious reprogramming actually is, how our nervous system plays a role in keeping us in familiar patterns, and why awareness is the first step toward meaningful change.I also share a personal story about my own experience with Marsha’s Write Your Damn Book program.For years, I had been thinking about writing a book.It was something I talked about, something I felt called to do — but I hadn’t written a single chapter.And within her program… I completed my first manuscript.Same goal. Same desire. Same version of me.But a completely different result.That shift wasn’t about time or motivation.It was about what was happening beneath the surface.In this conversation, we dive into:• why we repeat the same patterns, even when we want change• how our subconscious beliefs shape our behaviours• the connection between mindset, nervous system, and action• how these patterns show up in our health, habits, and daily life• what actually creates lasting change• simple, practical ways to start becoming aware of our own patterns• how identity and belief influence what we allow ourselves to doThis episode is an invitation to stop blaming ourselves for being “inconsistent”……and start getting curious about what’s really going on underneath.Because we’re not broken.We’ve just been operating from patterns that once kept us safe — but may no longer be serving us.If this conversation resonated with you, I’d love to hear from you.And if you’re sitting on something — a goal, a dream, a next step — this might be the nudge to start.About Marsha Vanwynsberghe:Marsha Vanwynsberghe is the founder of OUTSPOKEN, a leadership platform helping entrepreneurs become global thought leaders through coaching, speaking, writing, and publishing. As an NLP Trainer, six-time Best-Selling Author, and Boutique Publisher, she equips clients with the skills to rewire their beliefs and rise with confidence.Her signature offerings—Outspoken NLP Coaching Certification and Write Your Damn Book Program—guide leaders in reprogramming their stories and transforming their lived experiences into powerful platforms of influence.Through her podcast Own Your Choices Own Your Life, Marsha shares tools to shift subconscious patterns and build impact-driven businesses. Her work is rooted in radical responsibility, visibility, and helping others be unapologetically seen and heard.Connect with Marsha: Website: https://www.marshavanw.comPublishing: https://www.outspokenpublishing.comInstagram: https://www.instagram.com/marshavanwMarsha's Podcast: Own Your Choices Own Your Life https://feeds.captivate.fm/own-your-choices-own/

What if it’s not “bad behaviour”…but anxiety your child doesn’t know how to express?This is a lesson I’m still learning - in real time.In this vulnerable solo episode, I’m sharing a real-life parenting moment where I missed what was actually happening beneath the surface; and what it taught me about emotional awareness, nervous system responses, and how we show up for our kids.This experience didn’t look like anxiety at first.It looked like frustration.Irritability.Big reactions to small things.What many of us would label as “acting out.”But underneath it all… there was something deeper.And I didn’t see it right away.In this episode, I walk you through what happened, how I navigated it in real time, and the moment everything shifted when the truth finally surfaced.We also talk about something that hit me hard after the fact - how my instinct to explain, fix, and reassure wasn’t actually meeting the emotion that was present.Because phrases like “you’ll be fine” or “just do your best” might come from a good place……but they don’t always create the safety someone needs to feel seen.This conversation goes beyond parenting.Because these patterns don’t stop in childhood.As adults, we often experience the same thing:Frustration that’s actually anxiety.Irritability that’s actually overwhelm.Reactivity that’s actually fear.And when we don’t pause long enough to name what’s really going on…we stay stuck in the reaction.This episode is an invitation to slow down.To get curious.To ask what’s underneath the surface - in your kids and in yourself.Because there is so much power in being able to name an emotion, sit with it, and move through it in a safe way.And as parents, we don’t have to get it right every time.But we can model awareness, repair, and growth.That might be the most important lesson of all.If this episode resonated with you, I’d love to hear from you.And if you’re ready to deepen your connection - to your body, your emotions, and your responses - this is exactly the work we do inside Move With Ease Community.You don’t have to navigate it alone.Email me [email protected] to book a call.Find me on Instagram @tatiannagrahaminc

It’s not. It’s a necessity.And in midlife… we can’t afford to ignore it anymore.I’ve got 99 problems… but my health isn’t one.And in this season of life - it can’t be.In this solo episode, I’m sharing a real, honest reflection on what it feels like to be a woman in midlife - navigating perimenopause, motherhood, business, and a full, busy life - and why taking care of your health is no longer optional.Because something shifts in your 40s.In your 30s, you can push through.You can sacrifice sleep, stay up late, have a few drinks, and still function the next day.But in midlife?Your body becomes less forgiving.And more importantly… you stop wanting to push through.You start wanting to feel good.In this episode, I talk about the transition from “getting by” to intentionally supporting your body so you can show up the way you actually want to - for your kids, your work, and yourself.We dive into the reality that many women have normalized feeling “fine” - low energy, stiffness, poor sleep, brain fog - and why that’s actually a dangerous place to stay.Because after 40, and especially into your 50s, there are real physiological changes happening.-Bone density declines.-Muscle mass decreases.-Healing slows down.And this is the window where we need to start banking our health.Not from a place of fear - but from a place of empowerment.This episode is also about modelling.Modelling strength, movement, and nourishment for your kids.Showing them what it looks like to fuel your body, to move with intention, and to take care of yourself - not because you have to, but because you value how you feel.Because when you feel good, everything changes.-You have more energy.-More patience.-More capacity.And that creates a ripple effect in every area of your life.If you’ve been settling for “fine”… this episode is your invitation to raise the standard.To reconnect with your body.And to remember that feeling good is not a luxury - it’s a necessity.If this episode resonated with you and you’re ready to start building a strong, energized, resilient body for this stage of life and beyond, you can book a call with me. Email: [email protected] promise you’ll walk away with clarity - even if we don’t end up working together.Share this episode with a friend who needs this reminder. We're stronger together in community!Jump start your health and strength with this FOUNDATIONAL CORE course I've created (it's what I teach every single client that comes for Physiotherapy - it's a non-negotiable).Because more women need to know… we don’t have to settle for “fine.” We can shine✨.

What if the goal isn’t just to run your next race… but to still be running decades from now?In this episode, I sit down with my run coach, Neil Rosenthal, to explore what it really means to train for life - not just performance.Neil is an experienced endurance coach, athlete, and clinician who has qualified for Boston multiple times and competed in everything from marathons to ultra-distance races. But what makes his approach so powerful isn’t just his experience - it’s the perspective he’s gained from pushing his body too far… and being forced to listen.We dive into the lessons that only come from hitting rock bottom - overtraining, injury, and burnout - and how those moments became the foundation for a more sustainable, long-term approach to movement and health.This conversation goes far beyond running. It’s about your relationship with your body, how you respond to pain, and why so many people are stuck in cycles of doing too much… and getting less in return.We talk about why “too much too soon” is the most common mistake runners make, how to rebuild trust with your body after injury, and what it actually takes to stay active, strong, and capable as you age.If you’ve ever felt frustrated by recurring injuries, confused about how much is too much, or unsure how to start (or restart) your running journey - this episode will give you a completely new lens.Because your body isn’t working against you.What You’ll Learn -Why overtraining can actually make you less healthy - even if you look fit-The “too much too soon” trap and how to avoid it-Why your body will eventually force you to slow down if you don’t choose to-How to rebuild trust with your body after injury-The difference between training for performance vs. training for longevity-Why small, consistent movement beats all-or-nothing effort every time-What runners need to focus on beyond just running (this is the missing piece)-How to know if your body is asking for more… or asking you to pause-It’s trying to work with you… if you’re willing to listen.If this episode resonated with you, share it with a friend who needs this reminder.And if you’re ready to start moving in a way that actually supports your body - not breaks it down - you can connect with me or explore working together in the Move With Ease Method.Find me on Instagram or email [email protected] of Neil’s info is linked below if you want to learn more about his work or connect with him directly.Solefit to book a gait assessmentConnect on Instagram: Neil

What if the reason you’re stuck… isn’t your body, your schedule, or your discipline - but what you believe is possible for you?Because before anything changes… your belief has to.In this solo episode, I’m diving into something that sits at the foundation of everything we do - Belief.For a long time, I didn’t think I had limiting beliefs. I saw myself as logical, practical, and grounded. But what I didn’t realize was that this way of thinking was shaping how I approached my body, my health, and what I believed I was capable of.Growing up as the daughter of first-generation immigrants from Taiwan, I was raised in a home rooted in hard work, practicality, and doing what needed to be done. It was a beautiful upbringing, and I’m incredibly grateful for it. But there wasn’t a lot of space for intuition, spirituality, or what I now understand as deeper inner work.And so, without realizing it, I developed a belief system that valued logic over feeling, proof over possibility.But through my work as a physiotherapist, a coach, a runner, and a mom… I’ve come to see something very clearly:If you don’t believe something is possible for you, you won’t take the actions required to get there.Not because you’re incapable - but because your brain will filter out anything that challenges that belief.In this episode, I explore how limiting beliefs show up in everyday language - especially when it comes to our bodies, our health, and aging.Things like “my knees are just bad,”“I don’t have time,”“I could never get back into running,”or “this is just how my body is now.”These aren’t facts.They’re beliefs.And when we don’t question them, they quietly shape our decisions, our effort, and ultimately our results.We talk about how beliefs are formed, why most of them aren’t consciously chosen, and how awareness is the first step to shifting them.Because once you start to see the belief… you can start to change it.And when belief changes, everything else follows.This episode is an invitation to get curious about the stories you’re telling yourself - and to ask whether they’re actually true.Because you’re not stuck.You’re just operating from a belief that hasn’t been questioned yet.If this episode resonated with you and you’re ready to explore what’s possible when you reconnect with your body and build strength from the inside out, you can book a call with me. Find me on Instagram @TatiannaGrahamInc or email me [email protected] promise you’ll walk away with insight and clarity - even if we don’t end up working together.Share this episode with someone who needs to hear it.Because this is where real change begins.

What if feeling “fine” in your 40s… isn’t actually fine?If you’ve been experiencing brain fog, fatigue, poor sleep, or just feeling “off” in your body -this episode is for you.In this conversation, I sit down with Dr. Sophie McLeod, naturopathic doctor specializing in women’s hormonal health, to talk about what’s really happening during perimenopause - and why so many women are told their symptoms are “normal” or “just stress.”We break down what’s actually going on with your hormones, how perimenopause impacts your nervous system, and why this midlife transition is a critical window to support your long-term health.This is not about fear - it’s about awareness, education, and giving you the tools to feel strong, energized, and connected to your body through your 40s and beyond.In this episode, we talk about perimenopause symptoms like brain fog, fatigue, sleep disruption, and mood changes, how hormones like estrogen and progesterone shift during this stage, the connection between stress and your nervous system, and what you can start doing right now to support your body through movement, mindfulness, and daily habits.If you’ve ever thought “maybe this is just part of getting older”… this episode will shift that perspective.You’re not broken - your body is communicating with you.And when you learn how to listen, everything changes.In this episode, we talk about:-What perimenopause really is (and why it can start earlier than you think)-Why having a regular cycle does NOT mean your hormones are balanced-The early signs of perimenopause most women miss (hint: it’s not just hot flashes)-How stress, sleep disruption, and anxiety can be hormone-driven-The connection between hormones and your brain, mood, and nervous system-The “invisible” changes happening to your cardiovascular, metabolic, and bone health-Why strength training is not optional - it’s essential-How to advocate for yourself when your blood work comes back “normal”-The truth about hormone therapy (and why the conversation is changing)-Simple, practical steps you can take right now to support your bodyKey Takeaways:-Perimenopause is not a sudden event - it’s a transition that can begin in your late 30s-Feeling “off” is often your body asking for support, not something to ignore-You don’t treat lab numbers - you treat the person and the symptoms-Prevention matters: what you do now directly impacts your future health-Strength training, nutrition, sleep, and nervous system regulation are non-negotiablesWhere to find Dr. Sophie:She practices out of Nutrichem - a locally owned compounding pharmacy specializing in personalized care.Book with Dr. Sophie HERE.If this episode resonated with you:Share it with a friend who’s been saying “I don’t feel like myself lately”Take a moment to rate and review the podcast — it helps more women find this informationAnd as always… keep moving with intention, and keep listening to your body✨ Free Resources:-Grab my FREE GUIDE to start reconnecting with your body today.-Grab my Pelvic Floor (ONE Core Secret) training video to understand your deepest muscles in your body and avoid incontinence into Perimenopause and beyond.

If you’ve been experiencing brain fog, poor sleep, or feeling “off”… even though you’re doing everything right-this episode is for you.Let’s bust the myth that healthy women don’t struggle with perimenopause-and talk about what’s actually happening in your body.In today’s episode, I’m sharing a very real moment from inside my Move With Ease community… when I forgot to hit record on a beautiful, curated group practice.But this episode isn’t really about forgetting.It’s about something so many women experience-but don’t always talk about openly:Perimenopause.We explore how symptoms like brain fog, poor sleep, and forgetfulness can show up even when you’re doing all the “right” things for your health.And why that doesn’t mean something is wrong.In this episode, I talk about:-What perimenopause actually is and why no woman is immune-The misconception that being “healthy” means you won’t experience symptoms-My personal experience with brain fog, sleep disruption, and forgetfulness-Why doing all the right things still matters (even when symptoms show up)-The importance of nervous system regulation, movement, and strength training-How to shift out of self-criticism and into self-compassion-The power of community and support during this phase of lifeThis episode is a reminder that while we can’t control everything, we can support our bodies-and give ourselves grace along the way.If this resonated, share it with someone who needs to hear it.And if you’re looking for support, connection, and guidance, you can learn more about working with me inside the Move With Ease Method. Book your complimentary call by emailing me [email protected].

If you’ve been feeling overwhelmed, stuck in stress mode, or dealing with chronic tension, this episode will help you understand your nervous system and how to regulate it through mindfulness and movement.In today’s episode, I’m painting a picture that might feel very familiar…You’re managing. You’re functioning. You’re holding it all together.But underneath that “I’m fine” feeling is a constant low-grade hum of stress, tension, and overwhelm.And the truth is—this has become normalized in today’s world.In this episode, we unpack why that’s actually the danger… and how what we’re calling “fine” may actually be your nervous system stuck in overdrive.We explore how stress that goes unprocessed in the body can turn into tension, pain, burnout, and even disease over time—and more importantly, what you can do about it.This is where mindfulness becomes a non-negotiable.But not just mindfulness on its own.Because the real missing piece for most people is movement.In this episode, I walk you through:-Why modern-day stress keeps your nervous system in a constant heightened state-How our bodies were designed to process stress (and why we’re no longer completing that cycle)-How “dis-ease” in the body can eventually turn into disease-Why awareness is the first step to change-Why sitting still to meditate can feel hard when stress is still stuck in the body-How movement helps release that stored stress and regulate your system-Why practices like Yoga and Zone 2 running are so powerful for nervous system health-How to start creating moments of safety in your body todayI also share practical ways you can begin implementing this into your life in a simple, realistic way.Because this isn’t about doing more.It’s about slowing down, tuning in, and learning how to work with your body instead of against it.If you’ve been feeling wired, overwhelmed, stuck, or disconnected from your body… this episode is for you.If this episode resonated, share it with someone who needs this message.And if you’re ready to reconnect with your body, build resilience, and Move With More Ease in your life, I’d love to support you.You can learn more about working together inside the Move With Ease Method or reach out to me directly.DM me on Instagram: @tatiannagrahaminc (Tatianna with 2 n’s 😉)Email: [email protected]💌 LINKS & RESOURCES: Head to Toe Yoga PracticeFREE GUIDE: My 3 Key Strategies As A Physical Therapist to Stop Peeing Your Pants, Get Back to Moving Without Pain and Feel Good In Your Body 

In this powerful and eye-opening conversation, Tatianna sits down with ICU physician Dr. Kwadwo Kyeremanteng to explore what really happens when we ignore our health for too long, and what we can do right now to change that trajectory.Dr. Kwadwo works on the front lines of critical care, seeing patients at their most vulnerable. But what struck him most over time wasn’t just the intensity of the ICU - it was the pattern. So many of the conditions bringing people into the ICU are not random… they are the result of years of lifestyle habits, stress, and disconnection from the body.This conversation bridges two worlds: the reactive world of acute care and the proactive world of prevention. Together, we unpack what’s actually within your control, what people often overlook, and how small, consistent changes can dramatically shift your health outcomes.Tatianna also brings her lens as a physiotherapist and coach, highlighting a common mindset she sees: treating health like a “nice to have” instead of a non-negotiable. This episode gently but powerfully challenges that belief.You’ll hear real stories from the ICU, including how strength, muscle mass, and mindset can dramatically impact recovery-even in life-threatening situations.Dr. Kwadwo shares simple, actionable strategies that can help reverse metabolic conditions, improve energy, and build long-term resilience. The message is clear: prevention doesn’t have to be complicated-but it does require ownership.This episode is not about fear. It’s about empowerment, awareness, and the opportunity to take action before something breaks down.If you’ve ever thought “I feel fine, I’ll deal with my health later”… this conversation is your invitation to think again.-What ICU doctors are seeing more and more of today-and why it matters-How lifestyle habits directly impact your risk of serious illness-Why muscle mass and strength are critical for both prevention and recovery-The connection between metabolic health and long-term outcomes-How small changes like protein intake, movement, and daily habits can reverse disease risk-The role of mindset, agency, and community in improving your health-Why “feeling fine” doesn’t always mean you are healthyInstagram, YouTube, TikTok: @kwadcastWebsite: drkwadwo.caPodcast: The Kwadcast (Prevention Over Prescription)Instagram: @tatiannagrahamincTatianna's Free Guide: My 3 Key Strategies As A Physical Therapist to Stop Peeing Your Pants, Get Back to Moving Without Pain and Feel Good In Your BodyIf this episode landed for you, share it with someone you love.Because prevention isn’t just about you-it’s about the people who depend on you too.

In this solo episode of the Move With Ease Podcast, Tatianna shares a powerful reflection after attending a live podcast event that stretched her in new ways - stepping into a room, onto a mic, and into a bigger version of herself.What she realized?The confidence she felt didn’t come from suddenly being “ready”…It came from years of building reps - through running, through injury recovery, through showing up again and again.And now, those same reps are showing up in her voice, her leadership, and her ability to be seen.This episode is about:How growth actually happensWhy confidence is practiced, not foundHow the work you do in your body translates into every area of your lifeWhat it felt like to step into a new, stretchy environment (and why she said yes anyway)The powerful parallel between marathon training and stepping into visibilityInjuries, setbacks, and learning to meet your body where it’s atHow identity is built through repetition (not mindset hacks)The difference between fear that says “this isn’t for you” and stretch that says “this is for you”Letting go of playing small so your people can actually find youWhy your friends’ questions aren’t judgment - they’re curiosityHow confidence shows up when you stop overthinking and start practicing✨ Confidence is built through reps - not by waiting until you feel ready✨ Growth will feel uncomfortable before it feels natural✨ The way you train your body to handle discomfort translates into life✨ You don’t need to feel like a leader - you practice being one✨ Playing small doesn’t just hold you back - it keeps your people from finding you“The reps you build in one area of life eventually give you the courage to grow in another.” If you’re in a season of becoming - in your body, your confidence, your voice, or your next level - I’d love to support you.You can book a complimentary call with me (link in bio / show notes).We’ll talk about where you are, where you want to go, and what might be keeping you playing smaller than you’re meant to.Even one conversation can create clarity.Instagram: @tatiannagrahamincFree Guide: GUIDEBook a Call: [email protected] If this episode landed for you, send Tatianna a message or leave a comment - she truly loves hearing what speaks to you.

How one woman rebuilt her health, mindset, and relationship with herself.In this deeply inspiring episode of the Move With Ease Podcast, Tatianna sits down with a very special client and friend, Olga Pekalska - a full-time elementary school teacher whose health transformation goes far beyond weight loss or marathon medals.After hitting rock bottom in her mid-thirties, Olga made the brave decision to take her health back into her own hands. She lost over 100 pounds, became a runner, completed multiple marathons, and discovered something even more powerful than fitness: a new relationship with herself.What makes Olga’s story so compelling isn’t just the physical transformation - it’s the mindset shifts, the nervous system healing, the boundary work, and the deep inner trust she built along the way.In this conversation, we talk about what it really means to start small, choose yourself daily, and create lasting change from the inside out.Olga’s rock bottom moment and the health wake-up call that changed everythingGrowing up with weight stigma and how that shaped her identityThe first small step she took toward reclaiming her healthHow she went from barely being able to walk to becoming a marathon runnerThe power of curiosity and how it helped her begin runningWhy community has been a huge part of her healing journeyHow old patterns like all-or-nothing thinking and people-pleasing still show upThe role of therapy, coaching, mindfulness, and breathwork in her transformationWhat she learned inside the Move With Ease Method about her inner core, body awareness, and injury preventionHow she now listens to her body and makes movement choices from a place of self-trustWhy it is never too late to start✨ Believe that change is possible - even if it feels far away right now✨ Start small - tiny steps repeated consistently create massive change✨ Make it easy to begin - set yourself up the night before, reduce friction, and let the first step be simple✨ It doesn’t have to be all or nothing - a five-minute walk still counts✨ The most important relationship you’ll ever build is the one with yourself“It’s never too late. Start small. Believe in yourself. Make the choice easy enough that you can repeat it.”If you’re craving support learning how to listen to your body, rebuild trust with yourself, and move in a way that feels strong, safe, and sustainable - I’d love to support you.You can book a call with me by sending me a message.Even if we don’t end up working together professionally, you’ll leave with insight and clarity.Instagram: @tatianagrahamincFollow: My 3 Key Strategies As A Physical Therapist to Stop Peeing Your Pants, Get Back to Moving Without Pain and Feel Good In Your Body: Free Guide=> Download HEREBook a Call: [email protected] IN for Heart Health => LINKPlease share it with a friend, rate and review the podcast, or send it to someone who needs the reminder that it’s never too late to begin.Every small step matters. Every choice counts. And every time you choose yourself, you’re banking your health for the future.

In this solo episode of the Move With Ease Podcast, I’m diving into a topic that comes up all the time with runners and active women: running injuries.Most people assume that if they develop knee pain, hip pain, plantar fasciitis, or back discomfort while running, the running itself must be the problem.But as a physiotherapist and runner for over 15+ years, I see something different every day in clinic.More often than not, running injuries are NOT actually caused by running.They’re caused by how we spend the other 23 hours of the day.Modern lifestyles often involve long hours of sitting, shallow breathing, tight hips, and underactive glutes. When we go from sitting all day straight into a run, the body has to compensate - and those compensations are what often lead to pain or injury.In this episode, I break down why running is actually a very honest movement that reveals weaknesses or imbalances that may already be present in the body.The good news? Those weaknesses are absolutely trainable.With the right approach — strengthening the deep core, improving rib cage mobility, reconnecting to breath, and building a resilient body — running can become something that supports your health rather than something that breaks it down.Running should feel like a celebration of a body that moves well.• The biggest myth about running injuries• Why sitting all day can contribute to pain when you run• How tight hips and weak glutes affect running mechanics• The connection between breathing, posture, and injury prevention• Why running reveals weaknesses rather than causing them• How strength training and mobility work support long-term running health• Why preventative care matters for staying active for decadesRunning doesn’t break your body.Running reveals the weaknesses your daily life has created.When you build strength, mobility, and awareness outside of your runs, you give your body the support it needs to keep running strong for years to come.If you want to improve your running from the inside out, start by reconnecting to your breath and deep core.Download my free training(s) here:1. 3 Strategies as a Physical Therapist who Runs2. One Core SecretIf this episode resonated with you and you’d like support learning how to run, move, and age with strength and confidence, you can book a clarity call with me.Even if we don’t end up working together, you’ll leave the conversation with insight and direction for your body.Book a call:Email [email protected] or DMInstagram:@tatiannagrahaminc Share the PodcastIf this episode helped you understand your body a little better, share it with a friend or fellow runner who could benefit from it too.And if you enjoy the podcast, please take a moment to rate and review - it helps more women discover the power of preventative health.

In this episode of the Move With Ease Podcast, I sit down with someone who played a pivotal role in my early career - Sports Therapist, clinic founder, and preventative health leader, Khouri Long.Before Move With Ease, before online coaching, and before this podcast, Khouri took a chance on me as a young physiotherapist at her multidisciplinary clinic, Core Maximus. What she built wasn’t just a clinic — it was a community rooted in collaboration, curiosity, and empowering people to move with confidence.Khouri shares her journey from discovering Sports Therapy as a teenager, to building Cor Maximus, and now creating UXB Company — an innovative exercise ball designed to help people of all ages and abilities build functional, resilient strength.This conversation is a powerful reminder that athleticism isn’t about performance — it’s about mindset. Whether you’re a competitive athlete, a busy parent, or someone who simply wants to move without pain, you are an athlete in your own life.We also explore how movement builds confidence, why preventative care matters, and how learning to listen to your body is the highest level of athleticism.How Khouri’s early experience with injury shaped her career in athletic therapyThe vision behind Cor Maximus and the importance of collaborative careWhy everyone — regardless of age or ability — is an athleteThe evolution from reactive injury treatment to preventative health leadershipHow UXB Company was born out of a need for safer, more effective rehabilitation toolsThe connection between movement, confidence, and functional strengthWhy listening to your body is one of the most important skills you can developHow rest, recovery, and gentle movement are essential for long-term resilienceYou don’t need to be a professional athlete to care for your body like one.Strength, resilience, and longevity are built through consistent, intentional movement — and learning to trust what your body is telling you.Preventative health isn’t about pushing harder.It’s about building a foundation that allows you to keep doing the things you love for life.Learn more about Khouri and UXB Company:🌐 https://uxbcompany.comFollow UXB Company on social media for exercises, classes, and movement inspiration.If you’re in North Bay, Ontario, you can also visit Cor Maximus to work with Khouri and her team in person.If this episode resonated with you and you’re ready to move with more strength, confidence, and ease, I’d love to support you.Download my free guide to reconnect with your core and pelvic floor.Or book a clarity call with me to learn how we can work together:email: [email protected] you enjoyed this episode, please share it with a friend, and take a moment to rate and review the podcast. Your support helps more people discover the power of preventative health.Connect with me on Instagram:@tatianagrahaminc

This morning, a new client came in with shoulder and neck discomfort he’s been dealing with for seven years.He works from home.He sits all day.He admits his posture isn’t great.Last year, he tweaked his shoulder lifting weights… and since then, he hasn’t exercised at all, not even running, even though he loves it.And yet his goal?To get back to downhill skiing.That disconnect is exactly what this episode is about.As a physiotherapist, my job isn’t just to “fix” pain, it’s to educate and empower. Because most people don’t need fixing.They need movement.In this episode, we explore:Why avoiding movement often makes pain worseHow sitting all day impacts your spine, shoulders, and breathThe link between shallow breathing and chronic stressWhy joints need movement to stay nourishedHow to reset your posture naturally through walking and arm swingThe simple X–Y–Z spine reset you can implement immediatelyYes, we used dry needling in his session, but that was the reset. The real solution? Consistent, intentional movement.If you sit for work, this episode is for you.Every 45–60 minutes, stand up and move your spine in three directions:X – Forward & BackFold forward gently.Then extend into a small backbend.Y – Side to SideReach one arm overhead.Side bend and take a deep breath into the rib cage.Switch sides.Z – RotatePlant your feet.Twist and look behind you.Switch sides.That’s it.Less than a minute.Repeat throughout the day and your spine, breath, and nervous system will thank you.✨ Movement lubricates your joints and nourishes your spine.✨ Sitting promotes shallow breathing and low-grade stress.✨ Avoidance increases stiffness, not healing.✨ Passive treatments help, but consistency maintains results.✨ If you want to ski, hike, golf, or run; you need to prepare dynamically.Movement is medicine.If this episode resonates with you...If you feel stuck between pain and wanting to live fully -Book a call with me.We’ll look at your daily habits, your patterns, and your goals. Even if we don’t end up working together professionally, you’ll leave with clarity and a clear next step.You don’t need fixing.You need understanding - and a plan.👉 Book your call here: [email protected] Instagram: @tatiannagrahamincFree Guide + XYZ Spine video: DOWNLOAD HEREUntil next time, stand up, breathe deeply, move your spine… and keep banking your health for your future self.

What if motherhood didn’t mean putting your dreams on hold -but learning how to pursue them differently?In this episode of The Move With Ease Podcast, I sit down with Shanna Elaine Bette, known on Instagram as @motherhood_running is a mom of six, pregnant with her seventh, former elite track athlete, and marathon runner - to talk about what it really looks like to train, dream, and care for yourself through every season of motherhood.We dive into Shanna’s journey from competitive youth running, to walking away from a collegiate full ride by trusting her intuition, to navigating postpartum seasons, depression, identity shifts, and eventually finding her way back to running - not from pressure, but from self-trust and community.This conversation is honest, refreshing, and deeply relatable for any mom who’s wondering:Is it too late? Is this selfish? Can I still dream big?Growing up as a competitive runner - and why Shanna walked away from itTrusting intuition and listening to the “gut feeling” when something isn’t alignedHow motherhood reshapes goals instead of ending themTraining through pregnancy and postpartum - what changes, what doesn’tWhy seasons matter (and why not every season is for marathon training)Starting small and building confidence through consistencyNavigating postpartum mental health and reconnecting with your bodyInjury prevention, pelvic floor strength, and investing in supportThe power of community - both in real life and onlineHow Shanna fits training into a very full life (logistics, honesty, and grace)Big goals (including Olympic Trials dreams) - and why they’re built in bite-sized stepsPregnancy and motherhood do not ruin your body - they ask you to meet it where it’s atYou don’t need to go “all in” to make progress - consistency beats intensitySmall, laughably achievable goals build confidence and momentumEvery season has a purpose and seasons changeCommunity matters more than motivationYou’re not behind; you’re becomingIf you’re in a season where:20–30 minutes feels like all you haveYou’re rebuilding confidence in your bodyYou feel intimidated to start (or restart) movementYou’ve been putting your dreams on the back burnerThis episode is a reminder: small steps count — and they compound.Follow Shanna on Instagram:👉 @motherhood_runningHer journey is a powerful reminder that big dreams can coexist with full, messy, beautiful mom life.If you want support reconnecting with your body, returning to running safely, or building strength in a sustainable, mindful way, you can book a complimentary call with me by emailing [email protected] my free guide HERE to get started on connecting to your body!

What if the things that scare us most are actually the things that expand us the most?In this short solo episode, I’m sharing something I just did in real time; I signed up to write my damn book. And while this episode starts there, it opens into something much bigger: the pattern of choosing the harder, more aligned path again and again… and how those choices have shaped who I am today.From failing my first semester at university, to reapplying to physiotherapy school after rejection, to building a career and business that didn’t fit inside the “safe” or expected box — this episode is about trusting your gut, listening to your body, and saying yes to growth even when it feels scary.If you’ve been feeling stuck, boxed in, or like you’re waiting for the “right time,” this episode is your reminder that expansion doesn’t come from certainty — it comes from courage.Why doing scary, stretchy things keeps life exciting, meaningful, and aliveThe difference between the hard way and the aligned wayHow listening to your gut can change the trajectory of your career — and your lifeWhy waiting for confidence or clarity often keeps us stuckHow resilience, self-trust, and growth are built through lived experienceThe power of investing in yourself before you feel “ready”Growth doesn’t happen inside comfort, it happens at the edge of it (discomfort!)Your body and intuition often know the answer before your mind doesChoosing your own path may look harder from the outside, but it builds deep self-trustYou don’t need certainty to begin — curiosity is enoughIf you’ve been listening and feeling the nudge to:trust your body againstart moving in a way that feels supportive and sustainablerun your first 5Kbegin a yoga or mindfulness practiceor stop waiting for the “perfect” timeConsider this your sign.You don’t have to go all in.You don’t have to have it all figured out.You just have to begin — right where you are.If you’re ready to reconnect with your body, build confidence through movement, or explore a more mindful, preventative approach to your health, you can find all the ways to connect with me below.Email: [email protected]: @tatiannagrahaminc✨ Tatianna's free resources: Breath, Spine & Posture AwarenessLearn to connect to your deepest muscles (the ONE Core Secret)Mentions: Marsha Vanwynsberghe (speaker, author, NLP coach)Khouri Long (Cor Maximus & UXB owner)

In this episode of the Move With Ease Podcast, Tatianna sits down with Brenna Rains; mama of two, nutritionist, and Tibetan medicine trained practitioner for an honest, compassionate conversation about food, control, and coming home to your body.Brenna shares her deeply personal journey with food, from early childhood feeding challenges and a teenage eating disorder, through years of rigid “clean eating,” and finally into a more spacious, mindful, and intuitive relationship with nourishment — especially through motherhood.Together, they explore how diet culture shapes us, how motherhood changes everything, and why pleasure, presence, and self-trust are essential parts of true nourishment. This episode is a powerful reminder that healing your relationship with food isn’t about more rules — it’s about awareness, compassion, and listening inward.Brenna’s early relationship with food and body imageHow diet culture shows up in subtle (and normalized) waysLiving in Costa Rica and experiencing a more cultural, relaxed relationship with foodThe “clean eating” phase — and why rigidity still didn’t feel freeMotherhood as a turning point in Brenna’s relationship with foodWhy pleasure and satisfaction are part of nourishmentMoving away from “good” vs. “bad” food labelsHow mindfulness helps rebuild trust with your bodyRecognizing early hunger cues and blood sugar dipsWhy skipping meals becomes a cycle of burnout and stressHow to practice mindful eating without perfection or pressureModeling a healthy relationship with food for our childrenCompassion, flexibility, and meeting your body where it’s atHealing your relationship with food doesn’t require another diet, plan, or set of rules. It begins with slowing down, noticing your body’s cues, and allowing nourishment to include pleasure, satisfaction, and presence.Mindfulness isn’t about doing things perfectly — it’s about creating space between impulse and action, and learning to trust yourself again.Follow Brenna on Instagram and Facebook:@_brennarainsBrenna hosts monthly virtual workshops focused on healing your relationship with food before focusing on what’s on your plate — exploring nervous system regulation, hunger cues, learned food rules, and intuitive nourishment.Brenna will also be joining Tatianna at the Stronger Through Midlife Event on February 2nd, where she’ll be serving a nourishing treat and sharing her wisdom alongside other incredible speakers.✨ Get your TICKETS HERE.✨ All proceeds go to the Ottawa Mission.If this conversation resonated with you:Share it with a friend who could use a softer approach to foodLeave a review on Apple PodcastsFollow the Move With Ease Podcast so you never miss an episodeThank you for being here 💛

Every January, motivation is high. And every year, the same cycle repeats.We go all in.We push too hard.We burn out, get injured, or fall off track.By February or March, many women feel frustrated, defeated, and like they’ve “failed again.”In this short solo episode, I’m breaking down why New Year’s resolutions so often fail — and what actually works if you want real, sustainable change that lasts beyond January.This episode is for you if you’ve ever:Gone hard in January only to burn out weeks laterFelt stuck in an all-or-nothing mindsetStruggled to stay consistent with movement or health goalsThought, “Why can’t I just stick with it?”Spoiler: it’s not a willpower problem — and you’re not broken.Why most New Year’s resolutions fail by February or MarchThe common “January → burnout → guilt → repeat” cycleWhy going too hard triggers injury, exhaustion, and quittingHow the nervous system and brain respond to extreme changeWhy consistency beats intensity every timeHow to start small in a way that actually builds momentumThe difference between resolutions and intentionsWhy January is just the foundation — not the finish line✨ Sustainable change starts small✨ Baby steps that are consistent bank confidence✨ Your brain needs to feel rewarded, not punished✨ It’s not all-or-nothing — and it doesn’t all have to happen in January✨ Discomfort creates change, but overwhelm shuts it downYou’re not alone — and you don’t have to do this by yourself.If you’re ready to reconnect to your body, rebuild consistency, and move in a way that actually supports your long-term health (especially as a mom and as hormones shift), I’ve created a free training to help you get started.👉 Download my free training (linked below) to learn how to reconnect to your breath, core, and pelvic floor — and build strength from the inside out.And if you want more personalized, high-touch support, feel free to reach out. This work is my passion, and I love supporting women in creating change that lasts. Inside The Move With Ease Method community, we don't just support each other, WE RISE TOGETHER. Book a complimentary call to see if it's a good fit for you by emailing [email protected] or send me a DM on Instagram.📍 Instagram: @tatiannagrahaminc🌿 Free Training: ONE CORE SECRET training (the foundation of everything)🎧 Subscribe, rate & review the podcast — it helps more women find this message!

In this episode I sit down with Elizabeth aka @mommer_do_run on Instagram — physician, mom of six, homeschooler, and marathon runner — for a deeply honest and inspiring conversation about what it really takes to build a life that supports both your body and your nervous system.Elizabeth shares how she found running after her sixth child, not as a performance goal, but as a lifeline through postpartum depression and anxiety. What followed was not just a return to movement, but a complete transformation — from treadmill runs in her basement to qualifying for Boston, Chicago, and now running internationally.Together, we talk about motherhood, recovery, discipline without burnout, and why rest, structure, and support are not luxuries — they’re necessities.This episode is a powerful reminder that you are not “too late,” your body is not broken, and you don’t need permission to take up space in your own life.Starting to run after having six kids — and why it’s never too lateUsing movement as a tool for postpartum mental healthHow small, attainable goals build confidence and capacityWhy strength training and cross-training matter (especially for women 40+)Managing training, work, homeschooling, and family life with intentionThe importance of quiet time, rest, and nervous system regulationSleep, recovery, and why stress is stress — no matter the sourceLetting go of guilt and modeling self-care for your childrenRunning through grief, uncertainty, and life’s unexpected challengesWhy believing you are worth showing up for changes everythingYou don’t need to earn rest.You don’t need to justify taking care of your body.And choosing yourself doesn’t take away from your family — it strengthens it.📍 Instagram: @mommer_do_runFollow along as she shares honest motherhood moments, marathon training, and what it looks like to pursue big goals while raising a big family.✨ Share it with a mom who needs encouragement✨ Take a screenshot and tag me on Instagram✨ Leave a review — it helps this podcast reach more women who need these conversationsThank you for being here, for listening, and for choosing to move with more ease — in your body and in your life.

In this powerful and inspiring conversation, I’m joined by Margaret Wallis-Duffy — a leader, advocate, and passionate voice behind the Preventative Health Awareness Movement (PHAM).Margaret shares her deeply personal health journey, including decades of being dismissed, misdiagnosed, and gaslit before receiving an endometriosis diagnosis — and how that experience shaped her life’s work in preventative and integrative health.Together, we explore why our healthcare system is struggling, what’s missing between “feeling off” and receiving a diagnosis, and how everyday people can reclaim agency over their health by becoming active participants instead of passive patients.This episode is about empowerment, community, prevention, and why healthspan matters more than lifespan.Margaret’s personal journey with endometriosis and chronic illnessThe difference between sick care and health careWhy preventative and integrative health must work togetherThe concept of the Opportunity Gap — and why it’s where real change happensWhy touch, movement, mindset, and connection matter for healingHow the pandemic exposed gaps in our healthcare systemWhat it truly means to be the CEO of your own healthWhy community is essential for long-term wellbeingHow the Preventative Health Awareness Movement (PHAM) is changing the conversation across Canada (and beyond)✨ Prevention is not a luxury — it’s essential✨ You are the most important member of your healthcare team✨ Listening to the body’s whispers can prevent future breakdowns✨ Healthspan > lifespan✨ Community, education, and empowerment create lasting change🎟️ Ottawa Event – Stronger Through Midlife Feb. 2nd 2026 (see link for details! all proceeds will be going to The Ottawa Mission)https://www.eventbrite.com/e/stronger-through-midlife-tickets-1977100225998🔗 Preventative Health Awareness Movement & Resourceshttps://www.wallisforwellness.comhttps://www.becometheceoofyourhealth.ca📺 YouTube: Preventative Health Awareness Movement (FAMcast)📸 Instagram: @Phamhub.ca📘 Facebook: https://www.facebook.com/preventativehealthawarenessmonth📩 Email: [email protected]

In today’s deeply honest and heart-opening conversation, Tatiana welcomes her longtime friend, yoga teacher, and super-connector Renee Groulx — a woman who has used yoga as an anchor through some of the most challenging seasons of her life.Renee shares how she first stumbled into yoga 20 years ago, and how what started as “just a workout” slowly became the foundation that carried her through motherhood, injury, divorce, career stress, and even a rock-bottom moment that completely sobered her from alcohol and changed her life.This episode is grounding, relatable, and a powerful reminder that you can always return to yourself — even when life feels chaotic, messy, or overwhelming.✨ In This Episode, We Talk About:• How Renee discovered yoga and why it felt different from any other movementHer early experience with playful, music-filled yoga classes that made her feel grounded, present, and strong.How mindful breathing and deep core connection helped her rebuild her body long after childbirth — and even stopped the leaks, the back pain, and the feeling of being “disconnected” from her core.Why leaking during sneezing, laughing, or jumping isn’t something you have to accept as “just motherhood.”The power of having one thing that brings you back to yourself when your world feels like it’s falling apart.Teaching yoga from a screened-in porch, dealing with terrible internet, showing up for a community that needed grounding — while navigating her own emotional storm.How injury forced her to slow down, get creative, and find new ways to stay connected to her practice.A vulnerable, powerful story about hitting rock bottom at her 50th birthday… and the life-changing decision that followed.No fancy studio or perfect poses required — just breath, presence, and curiosity.Renee teaches FREE live online yoga classes every week:🕊️ Tuesdays & Thursdays — 6:30–7:00 AM ESTAnyone is welcome.Pop in, breathe, move, and start your day grounded.👉SIGN UPRenee is a 500-hour certified yoga teacher, mom of two, dog lover, and community connector based in Ottawa. With 20 years of practice, her teachings blend mindfulness, breath, strength, and resilience — helping people return to themselves one breath at a time.Connect with Renee:• Instagram: @Renee_Groulx🔥 Connect With Tatianna• Instagram: @tatiannagrahaminc• Free Guides + Resources for YOU• Join the Waitlist for The Move With Ease Community (full coaching program)Please rate, review, and share the show — it helps more women find these conversations that support healing, movement, and midlife vitality.

Tatianna gets real — like REALLY real — about something almost every mom experiences but almost no one wants to say out loud: leaking. She shares her honest, vulnerable, and surprisingly empowering journey from peeing her pants during runs… to completing marathons — including Boston — without stopping for a bathroom break.This episode blends humour, pelvic health wisdom, and the deeper truth that healing begins when we slow down, reconnect, and rebuild strength from the inside out.Whether you’re a mom who leaks when you run, someone returning to exercise postpartum, or a woman in her 40s wanting to feel strong and capable again, this conversation is going to make you feel seen — and give you hope that change is possible.✨ In this episode, you’ll hear:The honest story of being a physio who was still peeing her pantsWhy “just pushing through” made things worseThe 10K moment that changed everythingWhat happened when she finally learned to slow downHow breathwork, core connection, and smarter training rebuilt her strengthWhy she runs stronger in her 40s than she did in her 20sThe truth every mom needs to know about leaking (it’s common, but not normal)How reconnecting to your body can transform your running — and your life👉 Download the FREE Breath-to-Core Training Guide👉 Connect with Tatianna on Instagram@tatiannagrahaminc👉 Learn more about how to work with TatiannaPlease share it with a mom friend who needs to hear she’s not aloneSubscribe so you never miss a new episodeLeave a review — it helps other moms find the podcast and feel supported tooIf you’re leaking when you run, sneeze, laugh, or jump, you don’t have to accept it as “just part of motherhood.”Send her a DM @tatiannagrahaminc or email [email protected] she’d love to help you reconnect, rebuild, and feel strong again.

Ever feel like mindfulness sounds great in theory… but totally impossible in real life?In this episode, Tatianna shares how she went from rolling her eyes at Savasana and “alien raisin” mindfulness exercises — to realizing that slowing down was the most productive thing she could do for her mind, body, and energy.You’ll hear:✨ The honest story of how mindfulness didn’t make sense at first (and what finally changed that)✨ Why we don’t need to be mindful every second of the day — and how small moments can completely reset your nervous system✨ How constant busyness, social media, and modern stress keep us stuck in fight-or-flight✨ Simple ways to practice mindfulness in real life — no meditation cushion requiredIf you’ve ever thought you “don’t have time” to slow down, this episode will help you see that slowing down might actually give you back time — and help you move through your days with more ease.🧘‍♀️ Resources & Mentions⁠Dr. Robin Beardsley⁠, Mindful Self-Compassion CoachThe classic “raisin exercise” from ⁠Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program⁠Connect with Tatianna:Instagram: @tatiannagrahamincWebsite: www.tgphysiotherapy.caFree resource: ⁠My Top 3 Tips For Moms to Connect Within⁠ - start your practice now!Join The Move With Ease Method community by emailing [email protected] and schedule your complimentary assessment call.

In this first episode, I share how yoga saved me from burnout in my 30s - not because of the poses, but because it taught me to tune in and truly get to know myself. I talk about what it means to build deep self-awareness, how that inner work ripples into your outer world, and why this is the foundation of real preventative health.Key Takeaways:Getting to know yourself is a practice, not a destinationInner work ripples into every area of your lifePreventative health starts with deep self-awarenessYou don't have to have it all figured out - just keep showing upConnect with Tatianna:Instagram: @tatiannagrahamincWebsite: www.tgphysiotherapy.caFree resource: ⁠⁠My Top 3 Tips For Moms to Connect Within⁠⁠ - start your practice now!Join The Move With Ease Method community by emailing [email protected] and schedule your complimentary assessment call.