Episode 32: 14 Seconds

Episode 33: How a Mom of Twin Boys Ran a Sub-20 5K After Boston - with Kelly McDonald

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 marathon * overcoming recurring shin splints and training setbacks * learning how to slow down enough to become a better runner * and how motherhood, nursing, and longevity have shaped her approach to health and fitness Together, we explore: * why easy runs actually matter * the mindset shift from constantly pushing to intentionally recovering * nervous system support for runners * breath awareness and inner core connection * balancing motherhood, work, and big goals * guilt and self-care as a mom * prevention and healthy aging * and the importance of building strength and resilience before breakdown happens Kelly also opens up about: * how her background in competitive sport shaped her mentally * the difference between judged sports and running * the emotional side of racing * and what was going through her mind during her recent sub-20-minute 5K at Ottawa Race Weekend One 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 too Topics discussed: * Boston Marathon qualifying * sub-20-minute 5K training * motherhood & fitness * prevention & longevity * nervous system support * recovery for runners * easy runs & aerobic training * inner core awareness * balancing goals with family life * competitive sports mindset * strength & sustainable performance Plus: ⚡ runner rapid fire ⚡ favourite fuel & recovery tools ⚡ race mindset ⚡ dream races ⚡ funniest mom-runner moments Connect 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 [https://beacons.ai/tatiannagraham] and get started! Tatianna

Episode 32: 14 Seconds

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 satisfied This 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.

Episode 31: When Burnout Becomes a Breakthrough with Shannon Clarke

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 overload * social anxiety and people-pleasing patterns * childhood conditioning and constantly “fitting in” * meditation as a healing tool * learning to tell the truth and honor yourself * perimenopause and identity shifts * creativity as medicine * how acting became an unexpected path toward healing * inner core tension, holding patterns, and learning to let go * self-compassion and rebuilding trust in yourself One 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 apart Topics discussed: * burnout & panic attacks * nervous system regulation * social anxiety & masking * people pleasing & truth telling * meditation & mindfulness * creativity and healing * acting & self-expression * perimenopause and identity * self-compassion * inner core connection * learning to let go Connect with Shannon: 🎭 West End Playhouse [https://westendplayhouse.ca/] 📍 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, Tatianna FREE RESOURECS => HERE [https://beacons.ai/tatiannagraham]

Episode 30: What If FEELING Your Body Is The Missing Link to Healing?

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: * focus * resilience * nervous system regulation * breath awareness * proprioception and balance * releasing chronic tension * and reconnecting to ourselves physically and emotionally You’ll also hear: * why slowing down is not “woo woo” * the connection between yoga, fascia, joints, digestion, and healing * how yoga improves body awareness and confidence * why so many women are unknowingly holding tension all day * and how learning to listen to the body can often be more powerful than constantly trying to “fix” it Tatianna 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 again Topics discussed: * yoga beyond the poses * nervous system regulation * mindfulness & embodiment * fascia and movement * healing through awareness * chronic tension & stress * yoga for runners & active women * proprioception and balance * mind-body connection * preventative health & longevity * movement 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, Tatianna FREE RESOURCES => HERE [https://beacons.ai/tatiannagraham] Practice with Tatianna => HERE [https://youtube.com/playlist?list=PLpDIgYtOjKsSBx9pdSkBJlEZlIZbFMWTr&si=WYf-bUeQfOPZT3yU] Follow along on social => @TatiannaGrahamInc [https://www.instagram.com/tatiannagrahaminc] Book a call => tatianna@tgphysiotherapy.ca

Episode 29: Resilience Before Boston with Sarah Jarvis

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 training * learning how to get out of your own head * rebuilding after difficult seasons of life * intuitive fueling and the psychology behind nutrition * motherhood and making space for your goals * why running can feel so healing and grounding * and how resilience is often built through the moments that challenge us most Sarah also opens up about: * moving out on her own at 17 * developing resilience through adversity * recovering from a disc herniation while continuing to train * and how her relationship with food, performance, and self-trust has evolved over time One 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 goals Whether 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 journey * marathon mindset & mental toughness * motherhood and identity * resilience & rebuilding * intuitive eating for runners * fueling & under-fueling in women * nervous system regulation * balancing training, business, and family * injury recovery & returning to running * the psychology behind performance and nutrition Connect with Sarah: 📍 Activate Physiotherapy Health & Wellness 📍 Instagram: @Sarah_Jarvis_healthwellness [https://www.instagram.com/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. [https://pages.tatiannagraham.com/3foundationalshifts-951772] Namaste, Tatianna