Catherine Tanaka Fitness

HUMBLE & GRATEFUL 100 Day with a million moments of potential magic.My 100-Day Body Project Protocol kicks off Monday! It has been ten months of the global pandemic; and although the new year brought new hope for many- it was the right time for another 100 Day Program. 100 Days + of support , community and accountability. Time to allow the practices and the runway towards self mastery. ... I have 24 incredible women who are empowering themselves and investing in their best version. I am humbled and grateful to be a guide to support their becoming of their greatest self. I’m sharing the tools and resources that helped so many of my clients improve their health and mindset and get out of quarantine rut- to create their fittest, best self. I’m also sharing the experts that I personally trust as personal advisors so that we can all feel our best and start celebrating our lives again! ************************************* You deserve to prioritize YOURSELF for 100 days. I believe we all have a say in starting to feel great again! I am thrilled to support and celebrate every win along the way with my clients. Can’t wait to see what the next 100 days will uncover. #movmentismagical #yourhighestself #highestselfthrufitness ************************************* #challenge #fitness #health #motivation #fitfam #celebrateyourself #celebrate #wine #wellness #healthy #healthylifestyle #salud #100daychallenge #strong #strongertogether #firinlockdown #lockdownfit #momlife #momtruth #momlife #healthy #nutrition #exercise #athomeworkouts #freeworkouts #workoutmotivation #letsgo #letsdothis

Humbled. Grateful. Elated. 23 starting in 2021 Here we go I have the privilege of guiding busy working women to learn how to honour themselves and put themselves first, despite working and despite being a busy mom. They learn the magic that happens when you take care of yourself, when you honour your body through motion and good nutrition, is that you get to shine your greatest self and bless everyone around you with who you are.... I know for me, when I get time for myself, I’m a better mom. For me, when I get a focussed work out, I am more focussed on my business. For me, but I feel my body well, my brain works better, my fat body feels healthier And everything just seems to align. The Body Project Podcast: How are you do anything is how you do everything! And if you’re ready to shine your light the brightest you can, I can support you. SPRING 2021: I’m looking for 50 busy working women, ages 37-59 to join my hundred day program. Will you be one of them? . .

FIT KIDS SHARE IN YOUR STORY I was really hoping and counting on my kids going back to school this week- and unfortunately for our kids, they are not going back for at least two weeks... #fml I don't know about you, but my kids literally did NOT go outside once last week- not good.... Movement is so vital for mental health and clarity, and of course their physical health. They have no interest in going outside with me... But with your kids, they're sold! I'm running a 4 week FIT KID IN LOCKDOWN series to get my kids moving with yours! I will lead a 45 minute Kid-Focused Fitness Class that will be fun and interactive. If you're interested- join us: FIT KIDS IN LOCKDOWN This is for kids ages 6-10 years old: all genders. Pass it on to whoever you think might also want to participate https://catherinetanaka.com/fitkid Hope to see you Wednesday! #fitkids #fitkid #fitkidinlockdown #momlife #momofboys #momanddaughter #momproblems #homschooling #homeschoollife #covidhomeschool #covidhomeschooling #lockdownlife #lockdownkids #covidkids

The World’s First and Foremost Medicine

Had a great conversation today with Damien Reid About hydration and the importance during the winter months. Some of the simple ways that I boost my hydration throughout the day is to: 1. Line up the water I’m trying to drink for the day. ... 2. Use things like HYDRATE by Age Quencher, FIzz by Arbonne and herbals teas. 3. It’s all about baby steps and practising the habits that are going to support your well-being. One thing for certain, hydration is important in health optimization as well as brain clarity and immune health. How’s your hydration today?

Thanks for Liking this page and popping by! Here is my personal message to you. Join our Body Project Insiders here: https://www.facebook.com/groups/1764910970455251/

My first born, my beautiful boy. The sweetest soul and the most creative mind. #nationalsonsday #momoftwo #raptorsfans #raptorfan #blessedboy #soinlovewithyou

Have you ever considered that just because you THINK something is not attainable, that it actually could be completely possible- perhaps you just don’t believe it to be true, yet. mindset is so important and a huge learning factor when people are looking to make a big change in their health and fitness. I often get my clients to ask themselves, what is it about a goal that makes them think it is unattainable? ... When you start listening, and paying attention, you may find that you have these preconceived notion’s or ideas, that keep you in your bubble of smallness. Part of transforming, transmuting from where you are today to where you wanna be, is pushing past your limit beliefs, your patterns of and ideas that are based on past events, and step into a space of unknown, a space of possibility beyond yourself. #transform #fitnesstransformation #Mindsetmatters #mindset training #MindsetTraining #FitnessMindset #WeightLossMindset #Transformation #WeightLossJourney #MoveYourBody #MomOf2 #momlife #busymom #fitmomover40 #fitmommas

To my Sloan, you are the light of my life. I never knew I wanted a daughter and I’m so blessed to have you. For all the daughters of mothers, and the mothers who are daughters, happy international daughters day! #internationaldaughterday #jumpingonthebandwagon #jumpingonthetrend #trending #daugtherlove #daughterandmother #daughtersday

// .... , , . Yummy greens, colourful veggies, healthy fat, complex carbs, low sugar content, and quality protein. A simple blueprint to nourish your body long-term, that is goal-supporting, sustainable and easy to come back to. Don’t over complicate it. It is simple and you can keep practicing it daily until you get the hang of it. Nourishing your body well is dynamic and evolving. The foundation never changes. The basics matter. Stick to the evidence-based research- don’t follow the fads, cut the food fear, and learn to listen to your body- imtuitively and. It from places of excuses or self-sabotage. #nutritionjunkie #basicnuteition #eatsimple #keepitwild #keepitsimplestupid #saladlove #saladsofinstagram #saladrecipe #nutritiontips #fitnessmotivation #healthymomlife #healthymomhealthyfamily #healthymomma #momlife #momlifehacks

Often when we are on the journey to make a change in our health and fitness, negative self-talk and being critical of ourselves is far too common. You know that little voice of doubt, that chatter that gets in the way? ... We are in the beginning weeks of my 100 Day Body Project Program. A large part of the success is in attaining our fitness goals. However, part of the limitation to attaining the goal, a LARGE part, is the way you perceive ourselves and speak negatively to journey and progress. Part of the conversation we are having inside the 100 day transformation is about supporting positive emotional health, and optimizing ourselves is also about self talk and how can we be more mindful with how we support and encourage our own progress. We use journaling and journaling prompts in week four of our journey to dive deeper into the mindset and limiting beliefs. They learn to be their biggest cheerleaders in fitness and in life. Ask yourself, ? journaling to help pattern our Self-talk is one of the most powerful things that can alter the trajectory of your day and your success as you go along you path to a goal. Moreover, poor mental health is a silent vicious monster that we all need to support and be generous with those who struggle with it, myself included. I know for me, positivity, self compassion and self grace is a daily practice that I use to rise to be just a little better each day. do ? Be gentle, loving and kind not only to myself but others as well. #selftalk #getsweaty #mindset #manifest #joedispenza #whatthebleep #mindset #fitnessmindset #mindsetiseverything #mindsetofgreatness #greatness #stepintoyourpower #stepintolove #bobproctor #mindsetmatters #mindsetshift #journalinspiration #journalprompts #selfcare #selfcompassion #limitingbeliefs #selfsabotage

This is a simple workout you can do anytime in a pinch! : when you have 15 minutes for yourself. I know you have 15 minutes to show up for yourself, to practice taking care of your body thru movement, saying yes to you just for a short minute. Give me a if you’re going to and . I know you’ll love it! ... Give me a when you’ve done it!

This is a little reframe off the conversation I posted the other day on deprivation being a mindset. We are going into week 2 of my program that is supporting people transform into their higher self through fitness. One of the things that I often notice with clients is that people take on transformation programs creating huge advancements with their fitness and their nutrition, But the mindset piece is where people get stuck. People see a transformation p...rogram as only a set time to level up, in a container or a vacuum -often getting stuck on feeling deprived, and limiting belief that this is not sustainable and that they are not able to enjoy all the things that many of us enjoy in times of relaxation, in times of indulgence. #myth What I propose to my clients is that we can adopt a new form of thinking, we can shift our thought patterning that we’ve always held onto. At the end of the day, this pattern is a limiting belief that we’ve adopted from past experiences. Stepping into a true transformation, sustainable and continuous way of levelling up your health, fitness and life is looking at how can you ask yourself +and question a limiting belief that you have, ones that often put boundaries on what is possible for ourselves, and shift to a new through that creates your highest self. What limiting believe are you letting go of today and taking on as anew? . #MindsetReset #ShiftYourThoughts #LimitingBelief #SelfSabotage#CBTmeetsFitness #CognitiveBehavioralTherapy #FitnessMindset#MindsetFitness #ThoughtsBecomeThings#gsd #BigFinger#QuantumThoughts #LiveYourBestLife #HighestSelf #BodyProject#BodyTransformation #WeightlossTransformation #momlife #busymom #momofboys #momofboyslife #momtruths #momtruth #busymomlife #busymomma

Peace out Keep shining and shining your brightest. You never know who needs the lifting of a light or the light to see clearer. . . .... . . #shinebrightlikeadiamond #shinebright #spreadyourwings #shineyourlight #levelup #shinebrighter #liftup #standup #rollout #bravenewworld #bravelight #uvula #wap See more

GREEN GOODNESS Deprivation is a mindset. You can fuel your body well, healthfully and deliciously without being deprived. Shift the conversation around what satisfying food means and what eating goal supporting foods looks like. ... Shifting your habits to feel and look your best is a practice of abundant self/care. For me, eating healthy food is delicious. Green shakes are my breakfast go to. And comfort foods that we love can taste unbelievable and not be junk food. THE KEY? Keep practicing. Practice makes progress . . . . . #nutritionmindset #mindsetreset #mindsetmatters #mindsetshift #shiftmindset #nourishyourbody #nourishyourself #nourishtoflourish #weightlossjourney #weightlossnutrition #foodformedicine #foodformuscles #antiinflammatory #antiinflammatorydiet #antiinflammatoryfood #practice makes progress

Now more than ever we need to celebrate our success as we lean into the new normal of COVID. This episode was part of our 4 part series of Frumpy to Fit before COVID, but the reflection on your best self and celebrating where you are and your greatness in this moment, is as relevant now as it was then. Take a listen

Long term success It is far too easy to get hooked by quick-fixes, by the magic pills of the world for your health and in life. But all the quick fixes too often leave you behind, unsatisfied, depleated and desperate for sustainable success. ... Let’s take fitness for example. Sure you can jump on the Dr. Poon or Bernstein and starve yourself for quick results-if you’re ok with going back to where you were and often farther back than where you started... who wants that? That’s like winning the lottery to only lose ALL the money and end up homeless! WFT?!? It doesn’t have to be that way. You can get the results with sustainable practices that build habits and systems that make weight loss accessible, doable, reachable and sustainable. For years and years to come! Want to hear more about how you can get long-term success? DM me. I’d love to teach you! . . . . #instantgratification #longtermgoals #longterminvesting #longtermrelationship #stayconsistent #consistencyiskey #consistencyiskey #staythecourse #staythecourse #focus #discipline

Nourishing your body with goal supporting nutrition doesn’t have to be complicated. . I personally like really simple delicious, nutrient dense and easy. . This was my dinner when out for a meeting: ... 1.5 cup baby spinach & arugula. Some baby alphalfa sprouts 4Sun dried tomatoes 7 baby tomatoes 1tbsp hummus 8 oz organic chicken breast Olive oil + lemon juice Sea salt Simple right? greens+ colourful things, + healthy fats and good protein. . Oh and my fav kombucha for some yummy fermented juice for my gut health @tonicakombucha . Super yummy!!! . . . . . . #lacuralifestyle #itsalifestyle #lifestylemedicine #nutrition #foodismedicine #foodisfuel #functionalmedicine #functionalnutrition #backtobasics #wellnesswednesday #wednesdaywellness #paleo #plantbased #eatyourgreens #nutritioncoach #wellnesscoach #naturopath #naturopathicdoctor #naturopathy #naturopathicmedicine #saladsofinstagram #glutenfree #dairyfree #sugarfree #tastetherainbow

Who wants to join me? Here’s what you’ll get... ... a guide to redefine your relationship with food regain boundless energy get in the best shape despite being busy feel unbelievable in your skin shaping the body that you want My non-negotiables... you showing up for yourself moving your beautiful body nourishing your body well having self-compassion kicking ass daily Transforming your life and your fitness into your best version doesn’t have to be this endless cycle of disappointment. I have successfully proven, time and time again with my clients, and to myself after two pregnancies, that attaining your best version, having the body you’ve always wanted, is completely attainable. If you know that you were ready to feel your best, if you’re sick and tired of feeling sick and tired, and if you’re ready to get over feeling deprived, never being satisfied, then let’s chat. Myself and a group of nine amazing women are looking to finish 2020, and move into 2021 feeling and looking our best. DM me to learn more! #2021bride #2021goals #2021wedding #fitnesstransformations #weightlosstransformation #fitnessmotivation #fitnesssystem #nutritionsystem #weightlosssystem #mindsetshift

I have the greatest privilege of being able to support people in their fitness, and transforming their entire lives by learning the discipline, the focus and how they can show up for themselves through honouring who they are, honouring their bodies and loving themselves exactly in this moment. . I believe that becoming your best self is exactly how you shine your greatest light into the world, and I am humbled that I get to share in seeing people blossom into who they are. 1...00days here we come! #100daysofpractice #100daysofsweat #100daysproject #weightlosd #fatloss #fatlossjourney #fatlossjourney2020 #weightlossprogress #justdoit

Considering what your fitness goals is, is very different to your fitness commitments. Often times people think that having a goal, big or small is enough... just the ability to believe and conceive isn't always enough to achieve. A commitment to practice daily habits that inch you forward is often a secret sauce to attaining a fitness goal.... In today's episode, I share my take on how to ask yourself the right questions to make sure you're on track. * READY TO COMMIT TO SOMETHING BIG? My online program starts Sept 10th--- 12 weeks of powerful practices to reach your fitness goals!

https://catherinetanaka.com/AQ September is a great time to reset and get back on track after indulging this summer. One of my favourite ways to improve my hydration and curve my sugar cravings is to use HYDRTAE by @agequencher ... If you wanna enter for your chance to win, you just: 1) register at www.catherinetanaka.com/aq 2) follow me on Instagram @catherinetanaka.fit 3) you must live in Toronto please Tag a friend and share this post #giveaway #septemberreset #busymom # momlife #reset #september2020 #freshstart #hydrate #electrolytes #ilovefreestuff #gift #spreadthelove #payitforward #momoftwo #momsofinstagram #mombod #mombosslife

Quiet mornings outside, in meditation, with a hot coffee beside me waiting, is one of of my favourite ways to start the day. Quiet contemplation quiets down the world and opens up possibilities to so much hope, abundance and magic- even in sadness and a global pandemic. ... I live when the sun is kissing me on the face, dancing around the sky and reminding me that all is well, is was exactly as it should be, and that all I need to do is trust. #quietcontemplation #contemplative #morningritual #morningmeditation #meditate #morningvibes #sundaymorning #wakeupandpray #morningprayer #play #pray #sunkissed #sundance

are about being with people we love and enjoying these final days of the summer. I often get asked how to attain fitness goals because of wine nights, summer treats, cottage weekend or anything else that life throws your way. ’ my clients is how to find sustainable consistent results while being able to enjoy your summer, that wedding, the cottage without feeling deprived. And without complet...ely derailing your progress. For me, staying lean before having kids was way more easier than I thought it was at the time. After kids is different, but I have found how to sustain my success, get back and keep a lean physique, always feeling toned and good in my skin, throughout the entire year. I never feel deprived, I always feel like I can participate in wine and treats, and I know I can always attain my goals. . so I can teach you how to do the exact same thing that’s so many of my clients do. How to be fit, how to lose weight to feel your best, how to fuel your body so you are nourished and satisfied, and how to never feel deprived from your mindset to your daily life. . . . . #foodcleanse #detox #reset #mindsetmatters #fitnessrestart #fitnessreset #foodreset #nutritionreset #nutritiondetox #chocolatedetox #winedetox #mindsetdetox #timetolevelup #fallfitness #fallfitnesschallenge #resetchallenge #workoutchallenge

Happy Friday Be kind Love big Love more ... Take a stand #blm #fitnessinspired #trainerempowered #FITE #winthrfight #takeastand #breakingdownbarriers #systemicracism

https://catherinetanaka.com/reset Looking for support to get back on track after summer sweats and treats? Join my 5 Day Reset Challenge. We get started on Monday!!! Give me a if you’re ready to make a change? ... #reset #fitnesschallenge #nutritionchallenge #mindsetchallenge #mindsetchange #momofinstagram #momoftoddlers #busymomlife #momlife #timeforachange #weightlisschallenge #greenshake #greensmoothiechallenge #mindsetmatters #goodfood #letsdothis #5dconsciousness #babysteps #happyplace

Before I had kids, I prayed for a boy... then when I had my first born; a boy, I prayed for another boy. In my mind, boys were easier, boys gain success easier, boys have an easier journey in life. ... Being a first born female of a Japanese man, I was never strong enough, good enough, smart enough, capable enough. Then as an adult female, it became clear that the gender wage gap exists in plain sight, that women are assumed to be weaker, less smart, less strong, less capable. Then as life would have it... . Blessed because this little light has taught me strength, humility, kindness and resiliency, at only 6 years old. She has me that females are fierce, capable, relentless and can stand tall and strong despite gender biases. Beyond gender inequalities. I am so blessed to have a daughter to be my light of what is possible beyond what is thought possible. She is a beautiful lesson for my life, my teacher and guide to see my own power. Thank you my Sloan. I am so lucky to have you in my life. #daughterlove #daughtersarethebest #sograteful #gratefulformyfamily #daughterlove #daughterandmother #lessonslearnedinlife #lessonsandblessings #lifelessons #momanddaughter #momanddaughtergoals #sogratefulforyou #sograteful