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Movement4Health with Nadia

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Movement4Health with Nadia

Nadia is a Transformation Wellness Coach that is a certified Yoga Teacher, Personal Trainer, Health Coach and Thai Massage Practitioner.

Helping people on their path to a healthier self.

20/09/2021

𝔽𝕌𝕃𝕃 𝕃𝔼𝔾 𝕎𝕆ℝ𝕂𝕆𝕌𝕋🦵🏋️‍♂️

I have been doing full leg and alternating with a full upper body workout for a while now. I have noticed
this has helped with creating balance with time and making sure I get at least
two weekly workouts of each muscle group per week which is more effective.

Here is a home workout I did and wanted to share. If you don’t have any weights your bodyweight is just as good. Or you can get creative
and fill up containers with water as your weights. Or use resistance bands.

𝟑-𝟓 𝐑𝐎𝐔𝐍𝐃𝐒

✅ Kneeling Squat x 12

✅ Chair Side Plank Leg Lift x12 per side

✅ Single Leg RDL x 12 per side

✅ SlantBoard Heel Raise x 15+ until you feel the burn

✅ SlantBoard Toe Raise x 15+ until you feel the burn

Slant board by

I’ll be doing a “𝟕 𝐃𝐚𝐲 𝐅𝐑𝐄𝐄 𝐖𝐚𝐫𝐫𝐢𝐨𝐫 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞” comment below 👇 with 🙌🏼 to apply for it as there will be limited spots.

LIKE💛 | SAVE📌 | SHARE👩🏻‍🤝‍👨🏼 | CRUSH IT✅

Fɾσɱ ɱყ ԋҽαɾƚ ❤️ ƚσ ყσυɾʂ,
Nαɱαʂƚҽ
Nαԃια 🙏🏼

04/09/2021

Are you a goddess coasting through life on autopilot, with no goals but have had a wake up call through a health scare?

How are you supposed to turn off the autopilot and tap into her inner Goddess of self-awareness if you are not sure where to start and your health scare is overwhelming you. 😱

Is it actually possible to WAKE-UP your inner Warrior Goddess without not knowing where to start and feeling alone?! 🤯

I bet you’ve tried google searching but all you get is conflicting information and feeling like you are on your own... And nothing has quite worked for you, right?

How do you find the ⏰ TIME ⏰ to implement 20-30mins a day… if you're unsure where to start or have a full time job?

How do you justify spending money on a wellness coach or life coach, a personal trainer, a gym membership, yoga studio membership, various healers, guided meditations/breathing exercises, 100 different books plus the time to read them, if you barely use it?

😨 Why's it so nerve-racking to ‘try something new out of your comfort zone’’?

Is the constant battle to be in charge of your life and health, really worth it?

Can you really get to be a beautiful BadAss Goddess without feeling overwhelmed or thinking you are not capable or not worthy?

🤔 And when should you take me-time to do meditation or some kind of self healing practice to evolve and grow into that inner Goddess within you?

🤔 Should you even focus on yourself even when your limiting beliefs of, I am NOT worthy, NOT perfect, NOT capable, NOT good enough. Or you think you don’t belong or something from your childhood is telling you that you are insignificant?

🤔 Are you finding it hard to put in any time within the day even if it's only 10mins to create consistency? How often?

🤔 What about letting go of the limiting beliefs and trust yourself to be the healthiest you can be while allowing your inner “BadAss Warrior Goddess”’ to shine through?

STOP. JUST STOP. 🤯

If any (or all) of the above questions run through your head… day after day… I might be able to help.

Hey, it's Nadia here also known as CC (crazy Canadian)… 👋

And, while I don't claim to know it all, I HAVE personally been in that same spot. And yet…

Not that long ago, I was in your shoes.

Those early days were rough.

I'd take a step forward only to take three more back. I was drowning in my limiting beliefs but as well finding something that would stick to the lifestyle I desired.

I was on autopilot, gained weight, had NO life goals. In a new country with no family and friends around and finding out I have a kidney disease which was my WAKE-UP call. All I could find on the internet was horrific worst case scenario of my disease. I didn’t know where to start or what to do. I was freaking scared of what kind of life I could have and questioned myself “was I TRULY able to achieve a healthy good life?” And after starting off with a few physical goals of changing my eating habits, and completing a few mini triathlons and then making the biggest change in my life at that point was changing my career from office administration into health and wellness. And from their I had done many courses/workshops personal and professional, reading so many books and learning through my own journey and experiences as well my own clients and students through their journey with me. And this is where my inner “BadAss Warrior Goddess” came through!!

Anyways, if that's kinda how you feel right now...

Let me give you a road map, so that you stop hitting dead ends or getting lost on back roads, and instead take the fast lane to a healthy body, mind and soul that you can be proud of.

Let me show you that you can “Be The Inner Goddess That EMPOWERS Your Life!”💪

👇 Here is what I’m proposing. 👇

I’ve had a TONNE of women at the point in their life where they noticed they were on autopilot with a wake-up call due to a health scare and reached out to me asking for my help.

So I had this crazy idea to build a step by step plan to guide you from being on autopilot with a health scare to a Goddess in charge of her life kicking ass in a 6 week challenge to kick start YOUR goal.

No fluff. No messing around, just a simple plan to take you from autopilot with a health condition to a self-aware Goddess queen.

✅ If you are interested in claiming one of the 15 spots available, comment below with: “BadAss Goddess Warrior”

👉 More details to follow tomorrow, on this page

From my heart ❤️to yours,
Namaste 🙏
Nadia (CC-crazy canadian)

02/09/2021

🤸🏻‍♀️ꫝꪖꪀᦔડ𝕥ꪖꪀᦔ ρ𝕣ꪖᥴ𝕥ⅈᥴꫀ 𝕥ⅈρ 🤸🏻‍♀️

LIKE💛 | SAVE📌 | SHARE👩🏻‍🤝‍👨🏼 | CRUSH IT✅

Do this daily 2-3 rounds 10reps

Consistency is the key.

1. Push hands down & shrugged your shoulders

2. Cinch in your core

3. Slow controlled movements

4. Breath with the movement

29/08/2021

🕉✨ 𝕄𝔼ℕ𝕋𝔸𝕃 𝕋𝔸ℕℂ𝕀𝕋𝕐 ✨🕉

When it comes to your drive it's not about our muscle behind it. What I mean is your elbow grease toughness, our muscle strength, as it's more about your mental state of mind. This comes from our limiting beliefs that are sitting in our subconscious mind that has been manifested from our past experiences that we hold on to.

These limiting beliefs are in the past and who we are now are not the person in our past. Unless you are holding on to the past and allowing those past experiences that created the limiting beliefs to be the driver in all your life choices. Or did you choose to have learned from your experience and allowed yourself to have grown and evolved as a person?

The people who choose to not allow past experiences to be the driver (limiting beliefs) tap into the soul and spirit toughness is learning to let go of the past and allowing themselves to learn from it and grow their mental state of mind.

One of my big moments in my life that was tragic at the time was when I was at my lowest point in my depression as a teen, This is where the self-talk was manifested from my subconscious mind limiting beliefs of “I don’t belong”, “I am not worthy”. I made an attempted to take my life. I could have stayed in that traumatic state of mind but with time I learned, it was a wake-up call and not a way for me to live my true desired life. This did not happen overnight but with time and hard work put into a healing and growth journey, my soul and spirit became the backbone of the state of my mind.

And what I love is that this journey is still going with each day that passes.

✅Share and tag with someone who is struggling
✅Follow me if you resonate with me
✅Save to reference back to

20/08/2021

🅻🅸🆅🅴 🆃🅰🅻🅺 🅾🅽 🅸🅶

I'm so excited as I was asked by my good friend Trudy from to do a live talk about health. I met Trudy many years back when I went to a 1-day workshop about BioHacking. And the beautiful, full of knowledge Trudy did a talk and we connected from there. She is all about cleaning living. And on that note, she has also created her own supplement brand that is clean. Most supplements have fillers in them which are not good for you. I take personally and share this brand with many of my clients. Especially my female clients as she has an AWESOME line for post and premenopause.

To catch our LIVE IG talk follow on IG to get the notification when we go live.

Oh ya before I forget it's on the Monday 23rd August @ 3pm NZST

I look forward to seeing you all then!!

share and tag with friends👯‍♀️
follow us &

18/08/2021

𝔻𝕚𝕕 𝕪𝕠𝕦 𝕜𝕟𝕠𝕨........

Water💦 is our most valuable & powerful natural resource we can put into our bodies. It is vital to nourish, hydrate, and generate all forms of life.

Let's face it…. the human body is made up of over 70% water. Our bodies are predominantly water and our skin is our largest organ.
Whilst water may appear the same, not all water is created equal.
There is a Massive difference between tap, filtered, rain, bottled, alkaline & alkalised water.

And many of these types of water are loaded with chlorine, fluoride & other nasty contaminates that are not good for our bodies & health.

(yes, even rainwater isn’t as healthy as you think. 😱😱😱

Did you know, drinking Hydrogen-rich, Electrolysed Reduced Water helps reduce oxidative stress to our bodies. 😱😱😍😍❤❤

For those that are not aware I found out back in 2008, I have a kidney disease and have been on the path of health and wellness since then. And started to help those along the way through my Wellness Coaching. My kidney function has been going down in the past few years. And about 7 months ago invested in my health by purchasing this AMAZING machine!! This has been the next level to my health and wellness.

From Electrolysed Reduced Water rich in hydrogen and antioxidants for drinking to highly akalised and oxidised waters replacing toxic cleaners and personal products in your home.

This was the best thing I had invested in for myself and also our beautiful planet. It totally fills my soul knowing that I have contributed to a more conscious and sustainable future by keeping harmful chemicals out of our home, waterways, and oceans.🙏🙏🙏🙏🙏

If you are of the female energy join us live tonight inside "The Feminine Leadership Collective" 8pm NZT. See comments below for link. Or DM me.

Nadia & Shanita xxoo🙏

10/08/2021

🕉 ✨𝓦𝓱𝓪𝓽 𝓪𝓻𝓮 𝓒𝓱𝓪𝓴𝓻𝓪𝓼?? ✨🕉

In Sanskrit, the word “chakra” means “wheel”. And refers to the energy centers in your body. We are all made of energy and these wheels of spinning energy each correspond to certain nerve bundles and major organs.

To function at their best, your chakras need to stay open, or balanced. If they get blocked, you may experience physical or emotional symptoms related to a particular chakra.

There are seven main chakras that run along your spine. They start at the root, or base, of your spine and extend to the crown of your head. That said, some people believe you have at least 114 different chakras in the body.

The chakras most often referred to are the seven main ones in the picture.

Over the next while I'll be sharing with you information about chakras and asl well about the individual chakra.

If you want to learn more follow me

Share and tag a friend in the comments below ⬇ who you want to share this with.

21/07/2021

💥𝑾𝑶𝑹𝑲𝑶𝑼𝑻 𝑩𝑼𝑫𝑫𝒀💪🏼

Since January 2021 I have started a little experiment since I had been joining in with my HIIT class twice a week, which the members love. ❤️

As I’ve workout lots on my own.

And then about two months + ago I also started working out with a male friend of mine 1-2 a week.🏋🏾

Then started working out with once a week with a female work colleague. 🤼‍♀️

And lately been doing a 10min walking handstand practice 1-2 times a week after class with a few of the members. 🤸🏻‍♀️

And what I love about working out with different people is the benefits of it. They come in all shapes and sizes. And will vary on the person as well as their niche of workout and experience. 💥

I have learned so much already about myself and seen my fitness levels grow.

This is why I think working with a personal trainer, yoga teacher and wellness coach is vital. We think we are alone and need to do it on our own. Just as the animal kingdom shows us we are stronger in a pack!! 💪🏼

Do you work out with a buddy?

Mine in this video is at

20/07/2021

🕉 𝓨𝓞𝓖𝓐 𝓒𝓞𝓡𝓝𝓔𝓡 🕉

Floor poses are grounding for the mind, body, and soul!

This variation of "head to knee pos" is called Janu Sirsasana Parivrtti.

This variation doesn't just focus on the hamstring stretch but as well the side body. It gives space through the ribs as they expand. Which improves the breathing capacity. This creates a ripple effect that it aids with digestion. And as well helps relieve lower back pain.

You can hold this pose anywhere from 45sec up to 4mins. The longer you hold this pose the deeper you will get into allowing the muscle to let go of anything you may be holding onto that is not doing you any good.

Focusing on the noise breathing helps to soften the body, mind connection.

There is no specific time best when to do this pose. It's all about bio-individuality. For myself, I personally like doing this pose at the end of the day.

Give it a try and let me know how you got on.

Tage a friend who would find this pose yummy to try.

17/07/2021

💖🕉 𝓝𝓸𝓾𝓻𝓲𝓼𝓱𝓲𝓷𝓰 𝓨𝓸𝓾𝓻 𝓢𝓔𝓧𝓨 𝓑𝓸𝓭𝔂 🕉💖

When we are thinking about our intake of your macros. What most people do not realize is we need to increase our veggie intake. Fiber helps regulate the carbs we eat. So as long you do not have gut issues with fiber, add it to ALL your meals, even breakfast.

Though most carbs are broken down into sugar molecules, which helps our body to access a quick source of energy.

Fiber cannot be broken down into sugar molecules, and instead, it passes through the body undigested. Fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.

Give this recipe a try

𝐓𝐔𝐑𝐊𝐄𝐘 & 𝐁𝐑𝐎𝐂𝐂𝐎𝐋𝐈 𝐒𝐓𝐈𝐑 𝐅𝐑𝐘

𝙄𝙉𝙂𝙍𝙀𝘿𝙄𝙀𝙉𝙏𝙎 (𝙎𝙀𝙍𝙑𝙀𝙎 2)
𝙂𝙁, 𝘿𝙁, 𝙃𝙋, 𝙊

• 3.5 oz. (100g) black rice noodles
• 7 oz. (200g) **turkey fillet, chopped
• 1 broccoli, diced into florets
• 1 tbsp. olive oil
• 4 tbsp. soy or tamari sauce
• 2 tsp. sesame oil
• 1 tbsp. rice vinegar
• 1 tbsp. grated ginger
• 2 tbsp. spring onion, chopped
handful coriander, to serve

𝘿𝙄𝙍𝙀𝘾𝙏𝙄𝙊𝙉𝙎:
Cook the noodles according to the instructions on the packaging. Strain and rinse with cold water, then set aside.
In a wok or deep pan, heat the olive oil and fry the turkey for about 3-4 minutes. Add in the broccoli florets and fry for another 1-2 minutes. Next, pour half a cup of water and 3 tbsp. of soy sauce, then cook until all the water evaporates and the broccoli is tender (about 10 minutes).

In the meantime, mix together the remaining soy sauce, sesame oil, vinegar, grated ginger, and mix well.

Once turkey and broccoli are ready, add in the cooked noodles and heat it for a 2-3 minutes. Take off the heat, pour in the sauce, and gently mix.

Serve with chopped spring onions and coriander leaves.

Enjoy!

** if you are not able to source out turkey you can replace it with chicken.

Tag a friend below⬇ who you would love to try this recipe.

16/07/2021

🅲🅾🆁🅴 🅱🅻🅰🆂🆃 🆆🅾🆁🅺🅾🆄🆃

Do you avoid core workouts?

The core is important to do daily as when we do anything from the gym resistance training to picking up our kids, to doing chores around the house, to doing outdoor activities we need to do the movement from the core. You need to activate your core. What I call cinching in. The steps do to this are below.

🅲🅸🅽🅲🅷 🅸🅽 🆈🅾🆄🆁 🅲🅾🆁🅴

Below is how to cinch in your corel.

1. Draw up your pelvic floor
2. Draw in your belly button towards the spine
3. Pull your front ribs toward the back ribs

Here is the core blast we did in the video.

Give it a go and tag me on your go with it. And don’t forget to smile!!

3 rounds, no rest between rounds.

✅Hollow hold – 20sec hold
✅Dead Bug Crunch x10
✅Side Dip x10 per side
✅Plank Twist x10

Tag a friend you can do this, follow me if you like this workout, and give me a 🙌 if you gave it a go.

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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021910482

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http://www.movement4healthwithnadia.com/

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Health Coach - helping people guide them through the changes into a healthy lifestyle Yoga - helping people to create a life balance on and off the mat