Marta On The Move Podcast- Hosted by Marta Napoleone Mazzoni

Welcome back all! Today I am going to be exploring more into my new found passion of Improv comedy classes and why I am here to tell all of you, to try one out in your own hometown. On episode 158 I delved into some deep content about facing your fears and sitting with discomfort. I directly referenced Phil and I pushing past our awkwardness and joining Improv classes. It turns out I wasn't quite done with the subject, and in fact will probably record another podcast about how to make meaningful relationships as you age, which Improv will be involved in that discussion as well. What can I say... When I am into something... I am INTO it. :) Aside from being a fun activity to participate in, Improv has helped me personally communicate better with others, and myself. My brain feels sharper than it has in years, and Phil and I's communication has improved A LOT. We always considered ourselves great at talking, but have realized over the years that you can be great at talking, but NOT at communicating. We talk over one another. We blame and judge. We get defensive. We assume and project. I am sure we are not the only ones. When you are with someone for a long period of time you develop habits, and patterns. These habits became apparent to me when we started taking Improv together and began working through some practices and games. We weren't listening outside of class as well as we could have been. Improv helped us pause and instead of waiting for our turn to speak, to really listen to what the other was saying. It also revealed long standing patterns of blame. If we were in a scene together, we instantly fell into "Well, you didn't do this." or "Why are you blaming me? You weren't there either!." Sort of scenario. Those negative emotions were easy to access as we built our pretend world for a scene. For example- A married couple at a furniture store that can't agree on a couch. Normal, right? Let me be clear here in saying that Improv comedy classes didn't entirely solve our problems. I am not saying it is therapy or a replacement for therapy. It just offered a lovely way of actually PRACTICING how to communicate better. You learn from therapy and discover how to better communicate. You may notice your own patterns or you might read concepts from books on how to shift the way you communicate. You read it, but to actually put these good habits into practice in a fun way allows you to shine light on where they pop up and strengthen better communication muscles so that you deeply know it. It was shortly after our Phil and I's first few classes that we began to unfold. The blame game disappeared. We were listening to one another AND then most beautiful thing happened naturally... We were playing again. Truly playing. This past year with the death of my sister Nina has been a rough one, and I have actively been rediscovering how to play and find joy. Life is hard. It is dark, and it can sometimes be easy to stay dark. It is hard to be playful after tragedy, but man is it needed. We began being lighter and not just in class. The affects lingered on throughout the week and seeped into our days and evenings, and we could not wait until the following week to play again with our new found friends! At least for us Improv classes are pure childlike joy. It is like camp for adults! Wanna try it? Let's chat with a veteran on the show! I am excited to announce that I have a guest for today's show, something I haven't had in over a year and a half! Feels good to speak to another human on MOTM. On today's episode I bring on Justin Borak. Justin is an Improv teacher and actor, and has worked in Chicago for several years performing in shows at Second City, iO, and the Annoyance. Some popular and prestigious Improv hot spots around the country. I am so excited to chat with him about how he thinks Improv spurs creativity and playfulness, how he thinks Dungeons and Dragons blends so well with Improv Comedy, and how inclusive it is in...

Every year my husband and I do a sort of reset after the holidays. We aren't people who drink a ton. We stick with nicer wines and maybe a Negroni or two when out. Our diets are pretty good, and I usually only consume matcha or decaf espresso in limited amounts. However, the holidays build and build upon these vices, and since we have been eating cleaner every year, when we have more than we should, our bodies feel it more. Sleep gets affected, memories of a story the night before are hazy, brain fog, bloating, and anxiety increases so slowly you don't realize how badly you feel. How much your body is telling you it needs a break. So years ago, we started this "reset". It all began about 5-6 years ago with 30 days. Just 30 days of clean eating and no drinking. We adopted a diet plan called Whole 30. It began with no complex carbs, removal of alcohol, white sugar, flour etc. The first year was a success! Every year after that first experience, we kept adding on days to this time period. 60, then 80. This year we aimed for 100 and honestly we felt so good we went to 150. I had a lot of questions along the way of why we choose to do this, what it felt like, and what I learned. In this episode I will talk about Why we do this. What I gained (and lost) and also some substitutions for alcohol, sugar, and caffeine so if you wanna try this yourself, you are set up for success! Allow me to say that I am not a doctor, and I am not here to judge anyone for their choices. This is specifically geared towards those who may be curious about trying a reset. Please ALWAYS consult your health professionals before beginning any diet or change to your diets. Now we begin! "Why do you do this to yourselves? It sounds so extreme!" I get this question a lot. To be clear, Phil doesn't not give up caffeine like I do. He cuts back. I go all in. The reason I do this yearly is because I like to strip away anything in my system to get down to the nitty gritty of what my BODY really wants, and what serves it best. Not my mind, our minds get in the way. The key here is to get to your intuition and basic bodily needs. We take breaks in life, in work, in our general daily habits. Why should we not take a break from substances that have a negative effect on our body? Seems like common sense to me. This episode might not be for everyone, but I hope the people who are curious about taking a reset find some options! It is a hard subject to speak on, and it took me years to come out about our reset. Fear of judgement is a big thing that I am working on, and I am happy to announce moving past. Self acceptance and love really help :) Let's first take a look at the main three things we removed from our diet, and some reasons why we removed them. CAFFEINE MedlinePlus states- "Caffeine has many effects on your body's metabolism. It: heartburn Within one hour of eating or drinking caffeine, it reaches its peak level in your blood. You may continue to feel the effects of caffeine for four to six hours. What are the side effects from too much caffeine? For most people, it is not harmful to consume up to 400mg of caffeine a day. If you do eat or drink too much caffeine, it can cause health problems, such as: InsomniaHeadachesDizzinessDehydrationAnxiety Some people are more sensitive to the effects of caffeine than others." That last sentence is 100% true. I am now HIGHLY sensitive to caffeine. Part from removing it from my system and then experimenting with myself of what spikes my energy in the form of Whole Foods. I used to love matcha (I still miss it so so much), but I noticed that along side my regular grief I was feeling, when I would have a cup of matcha my stress levels and anxiety would spike. I couldn't see the line between excitement, and anxiety anymore. My mind would race and I would feel... off. Not myself at all. My sleep would also be affected along with my belly. I would get the gurgles or an upset stomach. I can now feel even when I...

Use this meditation anywhere to quickly come back to your breath, check in with your body, and become more grounded while traveling. For more meditations or private sessions visit www.martaonthemove.com or email martafoos@gmail.com @martamazzonipgh @martaonthemovepodcast

This is a subject I have avoided writing or speaking about. I think this avoidance was unconscious, but I am now highly aware of it. I am aware of it because at many a time in my life I have suffered from self doubt, imposter syndrome (I didn't even know that existed until two years ago), and confidence issues. This month is particularly bad for me. I could not understand why I would awaken to dread and sadness. I felt on many days no motivation at all. I know I am still healing from grief, but it was more than that. Something was nagging at me, and I realized it was my own self doubt. I have my sailing retreats coming up, and I am excited for them, but there is still availability for my June one. The fact that I have spots available make me feel bad about myself. "You are a failure."Another hit was a I post I put out called How To Build Your Own Toolbox, and it didn't gain much traction. "People don't care, maybe you should give up the podcast." I asked a question on Facebook and received lack luster responses. "Maybe people are annoyed with me?" As these feelings of self doubt were bubbling within me, I saw a post from a girl who had 30,000 likes about candles of all things. I heard about a friend that is having much success hosting her own retreat. I was seeing so much happiness online, so much success of others, that it had me questioning my own. Now, let me pause here and say that maybe deep down I know I am enough, I KNOW I am making progress in my life. I know I am in such a better place than a year ago or even a day ago. I know I have so much love, success, and joy surrounding me. Even then, folks... I was/am comparing myself to others, and it got the better of me. People believe what they see. We don't know about the struggles human's face. We don't know how much it took them to announce something on the internet, or how they feel when they are offline. We don't know their loneliness or feelings of doubt. We just see the facade. We now live in a high success/high reward culture. It is not our fault for having these feelings of inadequacy. I swear the internet is made to make you feel inadequate, so don't feel bad. The real question is? How do we stop feeling this way? What steps can we take to feel confident, radiant, more creative, and the freakin unicorn that we are?! "Don't compare your life to others. There is no comparison between the Sun and the Moon. They shine when it's their time." The moment we start comparing our lives to others, we begin to feel doubt, and uncertainty, that can lead to depression, sadness, and lack of confidence. This is the reason I wanted to be a little vulnerable here on my show with this episode. I am not immune! I get mopey and down. I feel like I am not doing enough. I haven't succeeded enough. I haven't helped people enough. I feel this so often. The struggle is real, and I know there are many others that feel the same as I do. So what do we do when these feeling arise? Here are some suggestions when you feel down and find yourself in the comparison game. Shut down your internet.Take a long walk in nature-Listen to some self growth podcasts or motivational speeches-Take a shower and dress up-Repeat positive affirmations-Create a list of Daily Wins- Also, I wanted to touch on not just comparing yourself to others, but the fact that we have a tendency for self comparison. You are not beholden to things you have done in the past. I have done some incredible things in my 40 years, and sometimes instead of being proud of them, I find myself comparing the present self to what I have done! Isn't that nuts?! I know it is nuts, and still... it happens. The mind is tricky. All the successes I have had, at one point or another I have thought to myself... "Ok, yeah you hosted that game show, You gonna do another? Make it bigger?' "You did that treasure dive... You dove the Atocha for treasure...What comes next, Marta? How are you gonna top that?" I know I am not the only one...

Fear– An unpleasant often strong emotion caused by anticipation or awareness of danger. We are not immune to fear. It comes to us like waves and is usually unwelcome. There are global fears such as the war in Ukraine, global warming, food shortages, death. Death of a loved one, or our own amount of time on this spinning globe. I will touch on some of that later, but today I want to tackle some fears that we ourselves can have control over to allow us to stretch outside our comfort zones, try new things, and find peace and joy in our lives. Fear stems from uncertainty and doubt. How do we face it? We have to sit with discomfort. “Never be afraid of not knowing, find out” Discomfort- make (someone) feel uneasy, anxious, or embarrassed The internet has become something that has made us more afraid than ever and extremely comfortable being more than an arms length away from coming face to face with our discomfort. Discomfort is why most of us never face our fears or step outside of our comfort zones. Think about it. Who wants to feel uneasy, anxious or embarrassed… nobody. The problem is when we avoid these feelings we create a bubble of safety around us that isolates us and keeps us fixed in our habits, patterns and zone of comfort. Let’s look at an example of this. You get invited to a party, and at first you have every intention of going. You knew what you were going to wear, what to bring. You looked forward to seeing some friends you haven’t connected with in a while. The day of the party comes and you suddenly think to yourself. “What if I don’t know anyone there? What if nobody talks to me? Staying home and watching The Durrells in Corfu sounds amazing, I don’t have to go. Nobody will miss me.” Now, I am not saying that a little couch introvert time isn’t needed by all of us, but I am sure there have been situations where you wanted to attend an event, and discomfort or fear of the unknown held you back. In order to conquer and face our fear we must push past discomfort. It takes a leap of faith to delve into uncertainty… How do we deal with uncertainty? “The unknown is just something we don’t know yet.” This statement is 100 percent fact. Uncertainty is just having doubts about the unknown. Not knowing something gives people anxiety, it fuels self doubt, and ultimately makes them feel self-conscious and uncomfortable. Think about it. If you know a subject very well, you would be happy to speak about it. Someone gives you a topic you know nothing about, and suddenly you are freaking out. All that is, is you learning about the topic! How incredibly powerful is that fact?! That you have the power to shed your fears by learning what you don’t know. It is simple, yet something we overlook due to massive amount of distraction. Our minds have power over our joy and happiness, it just takes some discomfort getting there. Here are some personal examples of this… I decided to push Phil’s and I’s boundaries this year by signing us up for Improv Comedy Classes. Getting Phil to go was not an easy feat. He was ridiculously upset that I signed us up. He didn’t want to be put on display. When I finally convinced him to go, he was miserable, and extremely anxious the entire two hours before we went, acting like a 10 year old that is being dragged to church. Once we arrived, he was fine. I even caught him smiling a couple times. The second class was the same, only this time I caught him laughing. Third class he was beginning to loosen up on stage, having more fun with it. Now he looks forward to our classes, and goes to shows every weekend! It is a new hobby he never would have discovered if he wasn’t brave enough to try and learn this new skill, make new friends ands with his discomfort. He now knows the process. He knows people who are going to be there, and he is more confident because he is starting to understand improv and open up communication with others. I use Phil because he is a classic example of someone who was...

We all have a toolbox in our home. A toolbox is a collection of items that is there when we need it in case we have something to fix. All handy, and all in one place. It probably contains at least one of the following items- Hammer, wrench, nails, measuring tape, screw driver, etc. We create these boxes for fixing things in our home, but have you ever thought to create your own personal toolbox to use as a coping mechanism? I sure as hell didn't. Not until I heard someone talk about their own list of things that they held inside of their boxes. When life got hard, when they felt down and out, or at rock bottom, these things that were inside of their box were there for them as tried and true helpful things to turn towards. I have never thought about this in my life until this past year of grief and loss, but found myself looking for information on all things healing, change, and transitions. I joined grief groups, did classes, read a ton, educated myself on growth, loss and the process of it all. I thought I could fix the situation that was happening inside my body and mind. There was no fixing the fact that my sister is dead. I couldn't fix that, but I could try and fix myself, my relationships and more. I COULD FIX EVERYTHING! I wasn't prepared for the dark days, the lowest lows, and those high waves that crashed all around me. I couldn't swim, I just had to hold on until it passed. Sometimes it takes minutes, hours... days. I really didn't have much to cling to when this happens. All my research and effort of educating myself didn't prepare me for these occurrences. There is something that does though, and when I learned about it, it felt like to me being in the upside down or Pan's Labyrinth. Like someone had given me a magic key. A toolbox. Someone once told me that every person wants to change, we all want to be happy, productive, and joyful, we just sometimes don't know how. They then describe a wall that was in need of paint. You have wanted to paint it for year You were the painter and you had the color picked out. You were in your paint clothes. You set aside time to paint that wall. You open your toolbox, and all that is in there is a hammer and nails. No brush, no rollers. You give up painting the wall. You tried, you showed up. That was enough wasn't it? It just wasn't meant to be, so you will just sit with the unpainted wall because trying again feels like too much, it is just too hard. This is the magic of creating your very own tool box. A place you can go to remind you of what helps you. Not anyone else, just you. It is your own helpful kit. How To Create Your Own Toolbox? We start by making a list. Take out a piece of paper and write these things down. What things sooth your soul? What calms you down, fills you with joy, or unruffles your feathers? What makes you feel less alone? What feels like a warm blanket and balm to your heart? What makes you feel grounded and less restless? What do you NEED right now? Start writing this list. It may take you a few tries and you may end up removing some items or starting again. That is ok, just keep writing. If you are feeling stuck, here are some of mine for inspiration- ~ Meditation ~ Warm bath ~ Scent Scapes (Lavender and bergamot) ~ Playing with a pet ~ Playing with a child ~ Herbal tea ~ A walk around the block ~ Tai Chi, Qi Gong, Yoga moving with breath ~ A nourishing soup or cooking ~ A Warm shower ~ A Massage ~ Affirmations ~ A big hug ~ A big cry ~ A Phone call to a close friend ~ Journaling ~ Music ~ A Nap ~ Water ~ Therapy When I am feeling anxious, restless, or irritable I stop and think about WHY I am feeling that way and I ask myself- "What do I need right now?" Most of the times I can't recall or do not have the energy or will power to help myself. I forget what fills me up. I just know that I am down, and I don't have the momentum to think up what will make me feel better. This is where your toolbox comes in. It will...

I had someone ask me recently what the fives books that really helped me with this last year of losing my sister. I figured this would be a good opportunity to put them in one place in the hopes that the people who need them, will find them. If you know someone who is grieving and don't know how to help them, one of these or another read delivered to their house is a wonderful way to show them they are on your mind. Friends and family sent me books during this time, and I feel that more than flowers, or candy (Aside from hand written notes because I loved those) recieving the gift of a book in the mail is so lovely. Thank you to all. #1 The Wild Edge of Sorrow: Rituals of Renewal and Sacred Work of Grief. Francis Weller I know I should put my favorite in the bottom of the post, but I just can't. This book is everything to me. In my darkest moments it was a source of light. It is written so beautifully that I found myself not wanting to consume too much of it in one sitting. I would have to put it down so I could come back to it when I was feeling lousy or down. It is my top, top favorite. It got me through some of my lowest points of despair, and it speaks not just about my particular grief, but the grief the we as humans share everyday. Grief that connects each and every one of us. Everyone should read this book. Even those who haven’t lost someone. The world would be a much better and kinder place to live in. # 2 Life is in the Transitions: Mastering Change at Any Age.- Bruce Feiler This was a very interesting read. For about two years I could( and still can) feel the pressure of transition bearing down my neck. Even if my sister Nina hadn't died, I know this feeling would still be there. I think we all feel it right now. The world is a different place, and after Covid a lot of us had to rethink the way we live, what is important to us, what matters most. If you have feelings of being lost, old patterns not serving you, wanting a higher calling, foggy, trying to get in touch with your most honest self, or truly just feel like you are ready for something different and life is leading you to that- This is a great book to grab. It solidified that the steps I was/am taking are alright and healthy. I was proud that a lot of the things I was already doing in my life were listed in the book and it helped validate those actions. I highly suggest it for anyone going through any transition, not just grief over losing someone close to you. # 3 Set Boundaries, Find Peace- Nedra Glover Tawwab I am about 80% through this and It is a game changer. It is for those who are ready to take a deep look at themselves and how they interact with the people in their lives. It will peel back the curtain of your healthy and unhealthy one relationships and communication. Complete rewiring of the system here. Not for the faint of heart. I learned some things about myself that I didn't know, and would like to change or shift. Be ready for some eye opening insight, and have a pen and paper handy for exercises. I suggest getting their workbook to help with this it will aid quite a bit to be able to follow along and write some things down. #4 Say What You Mean: A Mindful Approach to Non Violent Communication- Oren Jay Sofer “THE WAY WE COMMUNICATE WITH OTHERS AND WITH OURSELVES ULTIMATELY DETERMINES THE QUALITY OF OUR LIVES” ~ ANTHONY ROBBINS Suggested by my therapist! Thank you Kim you are the best, and if you are reading this, I don't know what I would have done without you! AHEM. Back to the book...I bought two copies. One for me, one for Phil. We are reading this together, and it is a game changer. After loss, any loss, people may have trouble expressing their feelings. It can lead to fights, miscommunication, and a breaking down of relationships. Healthy communication is essential and it starts with YOU. Not the other way around. This read is helping me in my own communication with myself and those I care about. It is eye opening and...

*Update* I am no longer in a coffeeshop in Philly, but finally got up to record this post as a podcast episode. It is February now. Enjoy and stay warm. I find myself sitting in a coffeeshop in Philly overwhelmed by how many friends and strangers have reached out to me about losing someone they cared about in their lives recently. I have been working on this post for a while, quietly coming back to it time and time again over the past year, and never ready to post or record it. I am ready now because I hope it helps someone who is feeling the way I do. I also wanted to shine more light on the subject because... In our society, grief isn't talked about as much as, well, everything else. We avoid the topic like the plague, even though the one thing that links all of us on this Earth is death. Impermanence and mortality are subjects that are now a part of my fabric. I embrace these topics. I want to have salons with like minded humans going through transitions, and look into their eyes and know we are connected. I know deep down that there are so many others who need this subject to be discussed more. We are not alone. You are not alone, even though right now if you are reading this, you may feel the opposite. I get it, and I hope this offers a little bit of insight into at least what I have found to be helpful for me this past year. It might not apply to you, or maybe it will. I would also love to hear what works or doesn't work for you. Here we go... Deep breaths! Traveling- Seeing something bigger than yourself puts things into perspective. It takes you out of your bubble and allows you to breathe for a bit. Coming back home however, will be hard as you realize your loved one is still gone. As long as you know that, traveling is a wonderful way to make some space for yourself. Talking About The Person That Has Passed- People try to avoid their name, their memory. They are uncomfortable with grieving and death. they may also feel that bringing up the subject will cause you pain. For me this wasn't the case. I needed and still need to talk about Nina. I want to talk about her all the time. I want to have her memories wash over me so that she remains right by my side and at the forefront of my mind. For those in denial, or not facing their grief, not wanting to remember, or speak about the loved one who has passed could be a sign of not fully accepting their death and can be detrimental over time. Speak their name and remember them. Bonus points if you are the friend or loved one who actually makes eye contact while doing it. :) Friends Who Have Grieved- Having someone who has possibly gone through something similar really does help, allowing you to open up more. It can sometimes be hard to fully be vulnerable with a friend or family member who just doesn't have that shared experience of loss. Don't be afraid to reach out to someone if you need to talk. This was VERY hard for me, so I understand if it can seem intimidating. Walking- Just simply walking outdoors for 5 minutes helps me get out of my own head. It is simply, my lifeline. It has been since Covid began. It allows your mind to be present in nature and have some fresh air clears the demons away. Embrace the Tears- I am fully for crying in public to be the new normal. Laughter is an expression of emotions, so are tears. If everyone cried more, we would be a much healthier nation. It is extremely healthy to cry, it allows your feelings to bubble to the surface so you can let them go and heal. Please don't tell someone not to cry. We were told that as children, and look where it usually gets us, being an adult and NOT BEING COMFORTABLE CRYING. In the beginning I was embarrassed by my tears. Now, I welcome them. When I cry I know I am healing, and bringing my sister back to life because I am feeling all the emotions. - Being in nature. It just helps so much. Sitting outside. Going on a hike. Gardening. Try Forest Bathing. Look it up. It is amazing. - Meditation-...

Do you often want to host a gathering, but stop yourself because of the work involved? Would you like to get invited to more intimate dinner parties, hangs at friends and loved ones houses? If so this episode is for you. This has been something I have long thought about but never put my thoughts on paper. This is essentially a note to both hosts and guests to open the line of communication so they can understand each other and see things from each other's perspective. My husband and I love hosting at our home. We have done so for many many years in our older house. We just moved in April, and our house now is much larger than our apartment sized place. Even though our space was small, we always managed to cram it with loving and fun memories of dinner parties, wine tastings, xmas parties, Paella evenings and more. We want to share space with others, and we are two humans who love to open our home and, make it welcoming. Do we do this as often as we would like to? No, we don't. Why don't we? For one, it takes a lot of work. Cooking, prep, planning, cleaning, before and after the party is tiring. Is there space for everyone? Do we have enough chairs? Enough cups? Just the planning involved can become overwhelming and instantly steal the lovely dream of friends or family gathering around the table. There is a fix to this, you just have to not be afraid to put it out there. Ready? You need boundaries and clear guidelines for your home. You have to transport it into more of a communal hangout. What does this mean? It means that guests should take some responsibilities in the parts that fall on the host. A note to guests- Please make yourself at home is a statement that is widely used but rarely followed. Do you wash dishes in your house? Take off your shoes? Do you cook in your home? Place a glass back to where it originally sat? Yes. You do. When Phil and I visit people's homes we automatically take off our shoes, we bring something to share, and we always help with cooking, or cleaning afterwards. In other words, we want to be a part of the evening, and we also want to be invited again and again. We want to be great guests. We don't expect any grand event. We just love the idea of visiting with friends in their space. It is a gift to share your space with others, and to be a guest in it. Tips For Hosts- "Don't let perfect get in the way of good"Do or make something that allows you to actually HANG out with your guests.Be Clear and Have Boundaries-Ask For Help-Ask Someone OUTSIDE of your inner onionHave some sort of ice breaker or game handy.Don't sit people who came together.Set up your home for successStanding and Seperating-ITCHEN TAKEOVERDon't worry about Your Place Being Spotless-You Don't Always Need Food-Be Spontaneous- For Guests- Some Simple Tips to Follow. Take Off Your Shoes-Bring Something to Share-Offer to Help, or Demand It-Help Clean Up Afterwards-Host the Next Event-Ask if You Can Bring a FriendFollow Up Text-French Goodbye-Don't Overstay Your Welcome- Obviously, there are a lot of ideas when it comes to hosting an event in your home. These are just some of my opinions. For me personally, I want an experience with the host, and would love to be involved as much as I can be to help. It is those memories that make the best times! Please remember that someone out there would love to hang at your place, that someone is probably me. :) Don't be afraid to host, AND be a great guest. Hoping for great gatherings this holiday season for all of you! Speaking of being inclusive- I host a donation based stress relief and meditation class every Sunday online at 8pm. In addition to seeing my regular students, when new faces pop up on my screen to join, it makes me SO happy. I send out the email link on my newsletter each week and I...

Dear Croatia... I have a lot to say to you, and I hope I summed it up in this episode. I needed to collect my thoughts, to gather up my senses. I also needed some time to completely fall apart when I got home from this month long odyssey. Reintroduction is always hard. In this episode I talk about reasons that I both completely love, and reasons why I am completely annoyed with Croatia. I hope you find each of them useful, or at the very least somewhat amusing. It might even convince you to book your next trip there. To the 24 guests that joined me for my first ever yoga sailing retreat- Thank you, thank you, thank you! I can't wait to reveal the next dates for the trip on this episode. If you are thinking about signing up, please remember I have a no diva- King or Queen Policy :) These trips are meant to be relaxed, insightful, healing, fulfilling and respectful of all that join. I had that on this first experience and hope to have it that way every year to come. I will be posting also A Letter to Vienna, Austria as well talking about the last leg of my trip. I hope you enjoy :) Where are you off to next? Registration is now open for 2022 Marta on the Move Adventures! Feb 19th- Sober Sail Caribbean- 10 spots available June 18th- Greece- 16 spots available July 2nd- Sicily- 16 spots available July 9th- Sicily- 16 spots available Spots are limited and will go fast. Some rooms are already booked. Click on the links for more details, or reach out to Roger at roger@medsailingholidays.com for more details or to put in your deposit to hold your spot on the trip! Please reference Feb 19th for the Sober Sail in Caribbean with Roger. Hope you will join! ~M Sponsored by Bodywork412- Lotions, oils, and potions, and Yang Yin Health Matcha. Get 10% off all of your orders with code Marta!

I have been off grid for a bit. I truly haven't felt like writing or podcasting in weeks. My sister passed away from cancer in early April. She fought harder than I have seen anyone fight in my life. I miss her. I see her everywhere. she visits in various ways, it isn't enough and won't ever be. Life is just different now. There is a giant hole in my heart that cannot be filled. The reason I am back here writing, and talking is because I remember the day I told her I was thinking about starting Marta on the Move. It didn't even have a name yet. Her words were "Buckle your seat belt, because this is something you were meant to do, something that you won't quit, something that will help others." That is all she ever wanted to do as well. Nina just wanted to help others. I have thought about quitting often these past eight months, more so the past two. I have felt hopeless, lost, lonely. Words were, and still are impossible to describe feelings of despair. Everything that comes with the grief of losing your best friend, your biggest supporter, the person you always ran to, and was there for you without judgement. It's a rare thing, and makes you realize what you had and lost. Falling into despair is easy, crawling your way out is hard, but I just keep telling myself that she is here, watching me, urging me on. That I want to make her proud of me, which has always been my motivation. She would be pissed as hell if I quit, or let myself spiral. I can hear her in my head. "Get up, get moving, do what is hard." The fact that one of my sayings is "Keep it moving, everybody" is funny to me now. I tell myself that everyday to get out of bed, take a shower, take care of myself as best I can. It resonates differently than it did before all of this. It is impossible for me to write everything down that is going through my brain, but I needed to try. There has been a subject that has swam in my head since her passing. The word "Help" has been in my minds eye constantly. I will say that in the past couple of weeks I have received help, and support that I couldn't believe possible. I am humbled and eternally grateful, but there was a flip side to that as well. The dictionary states "help" as- "verb (used with object) to give or provide what is necessary to accomplish a task or satisfy a need; contribute strength or means to; render assistance to; cooperate effectively with; aid; assist: He planned to help me with my work. Let me help you with those packages. to save; rescue; succor: Help me, I'm falling! to make easier or less difficult; contribute to; facilitate: The exercise of restraint is certain to help the achievement of peace." These past weeks I have had SO many people ask me if I needed help. While I was thankful, I was overwhelmed at the same time. I didn't know HOW to let people help me. I didn't know how to articulate exactly how they might help, I also did NOT want to burden anyone, AND I didn't want to seem like I needed help. Loss of control is a big trigger for me that I am working on. This is what this episode is about because I think it is important. There is a GREAT chasm in terms of communication about this subject. It makes people uncomfortable to ask for help, to reach out in a time of need for it. We just don't know how. We want to help our friends and loved ones when they need it. It makes us feel better to do so, but not knowing HOW makes us feel helpLESS. We don't know how to do it properly because the other person isn't articulating what they NEED. In this episode I will try and offer my feelings on - I will also offer up clear ideas on how to specifically offer help to grieving loved ones. I am in no way shape, or form an expert at this. This is just my experience talking, and others like me. I have received so much feedback from friends on Facebook, and coping with grief groups. For that I thank you tremendously and I will try and do right by all of you. :) I am...

Valentine’s Day is coming up very soon, and it might look different in 2021. I myself am not the biggest fan of Valentine’s Day. I think it is a consumer, capitalistic holiday, BUT I wanted to take this opportunity to talk about how folks are surviving Covid alone, or with their partner. The beginning of this podcast I must apologize for my Marta rant and update of what is happening in my life right now. Life is currently on crap mode. My sister is fighting cancer, there are changes all around, and it feel extremely heavy. The air is heavy, and I am striving to be light. So the start of this podcast episode is what is happening in my life. I eventually get to the topic of this episode and talk about our relationships and how we are surviving them during Covid 19 isolation. Listen, times are hard right now, and we all could use some help in building and strengthening our relationships. I am personally always looking for the next way I can become a better person and a better partner in all of my relationships. I wanted to throw my own personal tips for living with someone else during isolation, and also share the tips that I have gathered about folks living alone. This coming Sunday which is Valentine’s Day, I am hosting an online self love and body positive yoga class from 8-9pm. Be your own damn Valentine. Sign up over at www.southhillspoweryoga.com Perfect for beginners Hope to see you there. Invite someone you love to join you. It is a wonderful way to connect. What are some of your own tips for surviving during these times? I hope everyone is doing well out there in the world. Throwing some light out at you ~M

It is officially 2021! Yeah, nothing truly has changed. If anything, most of us held this upcoming year up to such high standards, that when we crossed the finish line, we were greeted by more of the same. It’s ok though, it is normal to feel let down. Almost everyone is feeling it right now. You are not alone. I have personally been in a slump for about 2 weeks until I started my program I do yearly called 3 to be ME. I finally feel back in control, am stepping lighter, and having an easier time bringing mindfulness into my everyday life. I get that it is hard though. If you would have talked to me five days ago, I would be raw around the edges, bloated, snippy, and probably in a slump eating my third piece of pizza while not even really tasting it. <— Worst version of myself. To be fair, I had a rough couple of months. My gram passed away, and my sister’s chemotherapy that we thought kicked cancers ass didn’t work. We are now on to radiation and it just kills me to know she is suffering. I plan on venting how much I hate cancer on an episode, I am just not ready to yet. I realized after feeling like crap that I needed to start focusing on my healthy self, and I am back now more than ever to bring mindfulness more into my daily life. Frequently I try to record free meditations over on Instagram @martamazzonipgh, and I share stories that I HOPE inspire and uplift. It makes me feel better, even if nobody takes part. I shared an Instagram post to my stories last week that I saw from another source that went something like this- “Make your life a meditation. Walking can be a meditation, washing dishes can be a meditation. Bring your observing eye into daily life and see it differently” I loved this quote, and shared it. A lot of people messaging me that they loved this, that it helped them, but some still struggled with the “HOW”. “How do we make walking a meditation?” “How do we make washing the dishes a meditation?” So I wanted to record this podcast to- Offer a list of activities that you can aim more meaning and mindfulness towards.Give a “how to” breakdown to easily set you on the path to success! (It is easier than you think and there is a method)Debunk that you do not need to be a guru, or have a great meditation practice to meditate. I hope this helps! What are some places in your life that could use more mindfulness? Let’s make 2021 wonderful everyone! Throw more kindness towards yourself and to those around you and you will instantly feel better. Need a reset? 3 to be ME might be exactly what you are looking for this year. My three week kickstart program allows you to get in touch with yourself through total body connection. Week One- Get control of your cravings Week Two- Let’s get moving to spike endorphins and active meditation Week Three- Bring on the mindfulness and deep discovery through creating your meditation practice. Perfect for someone who is looking to go deeper within themselves. Email- Martafoos@gmail.com for more information or visit 3 to be Me. Are you ready to take the journey inward? #podcasts #meditation #mindfulness #meditate

“What are you thankful for, or what has been your lifeline in 2020?” “What are you looking forward to in 2021?” These are the questions I wanted to ask my audience, and pass along their answers in the hopes that someone who may be struggling hears them and is inspired or uplifted. This year was a rough one, and I couldn’t think of a better way to celebrate my 150th episode than featuring some of these thoughts and wishes. Thank you to all who contributed, because without you. I would just be me talking about my own wishes into a microphone, and that is sad. lol Your stories have personally healed me through laughter, reflection, and love. I hope we all have an amazing 2021. I love you and happy new year! ~M There is still time to grab 50% off my wellness program with code “PARTNER” before it ends on January 1st! 3 To Be Me- A guided journey of self discovery through total body connection could be what you are looking for in the new year. A reset, and a change. Check it out.

My Facebook feed popped up and reminded me that I had recorded a podcast 6 years ago with musician Byron Nash. Years ago we were only acquaintances in the service industry. About a year ago I ran into him, and could sense both of us were in the process of looking for something more in our lives, and also from the relationships we had with others. I asked if he wanted to grab a matcha, and we met and discovered we were both aligned in our wishes. We wanted someone we could bounce ideas off of, to inspire one another, lift each other up, and truly listen to each other without judgement. It became a relationship that I truly cherish. Byron and I have both been in a transitional state the past few years, taking our health and wellness more seriously, which naturally seeped into what we want to put back out into the world. To help people, educate, and at the same time keep ourselves learning and growing along that journey. I reached out to him and wanted to see if he would like to come back on the show and talk about our relationship as it relates to who we are now and also This podcast starts with our origin story, leads to our tips for finding a accountability partner and why they are so important and leads to talking about where we both are headed, and why we feel great about that direction. We hope it inspires others to search for the people around you that are positive forces in your life, and also so you can be a positive force in theirs. Check Byron out on his website or hire him as your personal coach! You would not find somebody better to help you achieve your personal goals. Speaking of accountability, I am offering listeners to this podcast the discount code “partner” to take $100 off the cost of my new wellness course 3 To Be Me- A Guided Journey of Self Discovery Through Total Body Connection launches THIS January 2021. Allow me to be your accountability partner and guide. Who is this course for? For anyone that NEEDS a reset in their lives. For anyone that is stressed, has brain fog, is controlled by their cravings, need a jump start, has tried other wellness programs and was left unsatisfied. This course is for someone that is ready for a change. For anyone feeling uninspired, foggy, sluggish, lacking creativity, or overwhelmed. This is your moment to choose self care and reset. Everyone wants to feel better, happier, and have clarity of mind and body, they just don’t have the tools needed to succeed. Allow me to provide those to you. I have cracked the code of achieving total body connection, and am bringing all my knowledge that brought me back from my 200lb weight, shifted my habits, and most importantly had me tuning into my intuition. 3 To Be Me is broken down into a simple 3 week step by step practical course for you to take action and make a change!

Yeahhhhhhh. I didn’t plan on recording this evening at all, but sometimes things hit you like a ton of bricks and you just need to get them out. This podcast is my journal, my outlet, my therapy in a way, and it is how I express myself. The last two days/week I have been feeling highly emotional, crying for no reason, angry, sad, down, all over the place. Part of that has to do with 2020 ending, and all the emotions of revisiting what for me and my family has been a hard year. It has been hard on all of us, even if you feel like it hasn’t touched you, it has. The thing that is important, and keeps me personally going is my relationships. I value them above all else, and I can never seem to express to the people in my life what they mean to me. I was listening to a Hal Elrod podcast today and he reminded his listeners to take a moment, and tell the people in your life that you are grateful to them for being a part of your life, and thank them for being them. This is not an easy task. For me, it wasn’t too hard because I try and do this as often as I can, but there are some people in your life that you maybe have never said this to. I get it. It’s ok. I promise they won’t think you are nuts. Who cares if they do anyways. You never know when someone needs to hear that they have meaning have in your life. This podcast episode is two fold where I rant about- You probably won’t get it until you listen to it, but this is something I truly believe in. That due to the internet and social media, we have become islands. Connected, but not really. Surface level. The internet has it’s good’s and bad qualities, and essentially it should be used as a tool. Why not use it to strengthen your relationships past an emoji this holiday season? You will find more meaning than you think when you reach out to someone, and you will be surprised by what you find out when you open up to the people you care about in your life. Even if you haven’t spoken to them in a while. Take the first step, because someone has to, let it be you. Speaking of finding meaning, the pop up dance parties on zoom have been giving me a serious uptick in my mood. They are so much fun, and I truly hope you will join in that fun. Subscribe to my newsletter to get the zoom link. You can be cleaning, changing a diaper, cooking, singing, or dancing your face off. It is a lovely way to connect with humans for a short time and shake off some stress. Everyone will be muted and listening to their own music. It is a ball! My friend Jess brought puppets last time, so that is totally happening again, possibly with show tunes. Look for a holiday jams in JAMS coming up sometime soon! 3 To Be Me- A Guided Journey of Self Discovery Through Total Body Connection is open for enrollment! Course launches Jan 2021!

I realize that I am spitting out more podcasts that I know what to do with, but the reason is because I AM EXCITED and this is my lead up to the release of my wellness course on Jan 10th. (See below for details) I have recently embraced the change in myself to focus more on life style, self care, self discovery and growth mindset. This is something I have been passionate about for years. This means you will be getting a good bit of episodes of me rambling about things I have discovered that have helped me that I want to share with you all that might help you too. I begin this episode describing the fact that anytime I speak with someone that tells me about a person acting in a toxic way around them, I open up about this one thing that they can do to change their habits. The one thing that you can do today to start the flow of change. I tell anyone I can about it. I shout it from the rooftops! Because when you find something that works, you want other’s to know about it too! …and it does really work. Don’t believe me? I don’t blame you. I would have thought the exact same thing if I hadn’t learned from it. I have my friend Mia to thank for introducing me to the book Dance of Anger. Mia got cancer at a young age and we sat down to talk about SO MANY THINGS that every person needs to know going into it. She gave me this book suggestion, and I hate to say this book changed my life, but it really opened up some negative patterns that were swirling around me, how to spot them, and how you can actually change people’s behaviors around you. This book is geared toward women, but I truly think that it is an important lesson for any person who has tried to maybe give advice to someone and them never taking it, that they just keep swimming in their own misery. Check it out and let me know what you think. Haven’t signed up for 3 To Be Me- A Guided Journey of Self Discovery Through Total Body Connection yet? This first launch of my new course is special because I will be participating along side you! This one time only event will include me for your journey. Students will get live accountability checkins and work shops when it launches on January 10th. Not ready to jump in? You will get access to the basic course whenever you need a reset! Have a friend that is feeling unmotivated, sluggish, foggy, or uninspired? This course makes a wonderful gift. Instead of giving the gift of stuff, gift the experience that might impact their lives for the better. Join Today! Questions? Email Martafoos@gmail.com or Martaonthemovepodcast@gmail.com *This website contains an affiliate link and I get a small percentage back from your purchase!

Marta, what is this? I thought you were pregnant…. Oh no, no, no friends. I am not. Sorry to disappoint, and also sorry to scare you, Mom. LOL I am ripping the bandaid off and recording a podcast about the details of something I have been working on for YEARSSSSS. If you have followed Marta on the Move for a while now, you will have seen that my curious nature has been focused a good bit on lifestyle and well being. (Don’t worry there will always be travel and entertainment) That last car accident I was in left me in pain, and it really pushed me over the edge to think about taking care of myself for longevity, and also help other’s no matter where they were on their journey to health. I became a yoga instructor, studied reiki, meditation, and mobility courses. I continue to learn more and more every day. Which is why I am so excited to bring to you my new wellness program 3 To Be Me- A Guided Journey of Self Discovery Through Total Body Connection. Who is it for? For anyone that NEEDS a reset in their lives. For anyone that is stressed, has brain fog, is controlled by their cravings, has tried other wellness programs and was left unsatisfied. This course is for someone that is ready for a change. For anyone feeling uninspired, foggy, sluggish, lacking creativity, or overwhelmed. This is your moment to choose self care and reset. I know I told you guys that I was never the most active human when I was younger, and at one point I weighed over 200 lbs and was in a terrible mental place. I have tried almost every single diet or workout plan there is over the past 20 years, and they always left me wanting. When I would eventually “fall off the wagon” of whatever plan I was on I felt tremendous guilt at my failure, and then never returned to it. The expectation to continue was too much. I also felt that something was always left on the table with these programs. None of them ever factored in my mindset. Sure my I was losing weight and my body felt good, but what about my mind? It felt like a lost opportunity to really have clarity, and discover who I was in my life at that point. What were my goals, how have I changed over the years. To me, mindset is EVERYTHING. Without a healthy mindset everything in your life may feel daunting, foggy, or uninspired. I have spoken and interviewed over 40 people these past couple of weeks, and they feel the same way that I do that mindset is the KEY to contentment and self discovery. Why were all these diet and exercising plans not addressing it, and most importantly- How do I change my own mindset? It was intimidating. Everyone wants to feel better, happier, and have clarity of mind and body, they just don’t have the tools needed to succeed. Allow me to provide those to you. I have cracked the code of achieving total body connection and am bringing all my knowledge that brought me back from my 200lb weight, shifted my habits, and most importantly my brain. 3 To Be Me is broken down into a simple step by step practical course for you to take action and make a change! I believe you have to have a certain order in order achieve maximum body and brain health and connection. It starts with nourishment of the body, adds in active movement, and then explores mindfulness. It is for EVERYbody… See what I did there? No really, this course is for the person who hits the gym everyday, or someone just starting out. A person who has healthy eating habits, or someone who is loving on some pizza all the time. A person who wants to go deeper into getting to know themselves, or just needs a little push for healthy habits. It is for every level out there. Enrollment is open TODAY November 27th and for one week only the program is offered a discounted rate for my newsletter subscribers. Don’t want to start a program before the holidays? I get you. The first 3 To Be Me starts on January 10th 2021 and beta testers get access to me personally via live...

This episode is all about why you should NOT feel guilty about taking care of yourself. The whole idea of self care has been blown up, and made into an “expensive spa day”, and frankly, I am ready to think differently about it. On this episode I delve deep into this idea of changing the way we think of self care. why you should never feel guilty about it. What are you own self care tips? I would love to know! Shoot me an email at martafoos@gmail.com Sign up for my newsletter where I send out lifestyle and travel tips. For this episode I will be sending out my top 3 easy self care tips you can start to do today to make a difference in your overall wellness. ALSO if you subscribe to the newsletter you will get first dibs to my new program on November 27th! I am inviting YOU to be a part of it. Want to know more? Full details, discounts, and extra perks are coming out on November 27th to my subscribers!

This episode is for all my idea people out there. Does this sound like you? -You wake up in the morning sometimes and are mad you didn’t write down something you thought of while sleeping. -You have constant ideas that you think are amazing but can't seem to get them off the ground. -Your friends come to your for your advice, you are great at finding the right solution for them -You always see the bigger picture -You sometimes can’t articulate your many different ideas. If any of these resonate with you, then you are like me, and for years I thought something was wrong with me. I would have ideas.. big ideas… great ideas. I would then try and act on my grand ideas, and something would hold me back from ever fulfilling them. I would reach a road block, something I didn’t know how to do, or something that was extremely intimidating to learn about. I would give up on that great idea, and usually end up feeling like a failure. Maybe the idea wasn’t so great after all. Maybe I suck at this. I am here to tell you that you do not suck! Tune into this podcast to learn how to reach that finish line and get your ideas into form! It was a hard road to learn, but I did, and I want all my idea people out there to know it. There is a better way! Hope you enjoyed this episode! Are you ready for a change and want to go deeper into yourself? Be the first to know the details for my wellness course releasing on November 27th. I am inviting YOU to be a part of it. Want to know more? Full details, discounts, and extra perks are coming out soon to my newsletter subscribers! ​