Fit + Vibrant You: Recent Episodes
Tanja Shaw
For women who have been dieting most of their lives and are ready to lose the weight, permanently, naturally and without the obsession... so that you can SHOW UP as your BEST SELF and LIVE your best life- whatever that means to you.
This is YOUR show. If you have questions of topic suggestions email me: tanja@ascendfitnesscoaching.com. Let's do this!
Over the past (almost) 10 years, creating the podcast has been an incredible journey. Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure! But today, I want to share a personal update: I’ve decided to take a pause from the podcast.
This wasn’t an easy decision, but it’s one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love podcasting, I’ve realized that it’s not aligned with my current goals, and taking a break will allow me to show up more fully in other areas of my life and work.
One thing I’ve learned about myself is that I don’t thrive when I’m juggling too much. When I spread myself too thin, I feel overwhelmed, burned out, and less present in the things that truly matter. This break is a way to honor my boundaries and prioritize what’s most important right now.
That said, I'm not saying this is goodbye forever! If and when the podcast aligns with my goals, I will be THRILLED to be back.
In the meantime, there are MANY past episodes for you to revisit each one packed with practical advice and tools to support your health and fitness journey.
If you’d like to stay connected, there are plenty of ways to keep in touch!
- Join my email list for regular updates, tips, and inspiration (www.tanjashaw.com)
- Follow me on Instagram or Facebook (www.instagram.com/Tanja_Shaw www.facebook.com/TanjaShaw)
- Work with me 1:1 or in group programs by booking a call at www.tanjashaw.com/apply.
- Sign up for Morning Mindset Messages to receive short, uplifting voice notes from me, email tanja@tanjashaw.com to get started.
Thank you for being part of this journey with me. This is a pivot, not an end, and I look forward to connecting with you in new ways or perhaps even here again someday. Tanja x
As the year draws to a close, we’re gifted with a unique opportunity to pause, reflect, and set the tone for the months ahead. The turning of a calendar page offers a fresh start—a chance to write a new chapter in the story of your life.
For me, this isn’t just a routine; it’s a ritual. Every year, I set aside an entire day to review my businesses, assess what’s worked, what hasn’t, and plan for the year to come. Personally, I also dedicate time to reflect on my life and set intentions, both individually and with my family.
This practice isn’t just about goal-setting—it’s about reconnecting with what matters most and ensuring the path forward aligns with your values and vision.
In this week’s episode of the Fit in Real Life Podcast, I’m sharing my process for: ✔️ Reflecting on the past year with honesty and grace ✔️ Setting meaningful goals and intentions that inspire action ✔️ Creating a framework for a year that feels fulfilling and aligned
Whether you’re looking to make big changes or simply want a more intentional approach to your year, this episode is for you.
🎧 Join me as we step into 2025 with clarity and purpose.
Let’s create a year worth remembering, together.
-Tanja x
What Are Some of Your Top Book Recommendations?
This year, I read more fiction than usual, thanks to joining a book club and exploring different genres... and I ALSO read quite a few non-fiction books. Whether it’s listening to a book on Audible during a walk or settling in with a physical book and my cats curled up beside me, reading has become an even bigger part of my routine this year.
In this episode, I’m sharing my favorite non-fiction reads from 2024, along with insights and takeaways from each one. Even if you don’t end up reading them, I hope you’ll get something meaningful from the discussion.
For more book-related content, you can revisit some of my earlier episodes and posts:
- 11 Books That Will Change Your Life: tanjashaw.com/fvy214
- 3 Books to Fire You Up for 2022: tanjashaw.com/3-books-to-fire-you-up-for-2022/
- 7 Books You’ll Want to Read: tanjashaw.com/fvy262
- The Best Books I Read in 2023: https://www.tanjashaw.com/fvy370/
Whether you’re looking for a gift idea or simply need an excuse to slow down and enjoy some quiet time, I hope this list inspires you to pick up something new.
Here’s my list for 2024:
God on a Harley by Joan Brady Pleasure Activism: The Polictics of Feeling Good by adrienne maree brown Existential Kink by Carolyn Elliot Drop the Armor by Christine Line The Language of Emotions by Karla Maclaren Man's Search for Meaning by Viktor Frankl
*Contains affiliate links. There’s no cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂
Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar?
These bold (and frankly, misleading) statements inspired this week’s episode of the Fit in Real Life Podcast.
We’re diving into the nitty-gritty details of carbohydrates, sugar, and how they’re metabolized in the body—cutting through the confusion and busting some major myths along the way.
Here’s a sneak peek at what you’ll learn:
- The science of what carbohydrates are and how they’re digested.
- Why glucose is essential—and why not all sugars are created equal.
- The differences between refined carbs and whole, nutrient-dense options.
- Whether eating carbs really "causes inflammation."
- Practical advice for including carbs in a healthy, balanced diet.
Join me for a no-BS breakdown of the facts, so you can make informed choices without fear or confusion.
Listen now wherever you get your podcasts!
If you have questions, please send me a dm on Instagram (@tanja_shaw) or send me an email (tanja@tanjashaw.com). Thanks for listening! Tanja x
Protein is a hot topic, and it seems like everyone has a different opinion. Should you be eating it at every meal? Is protein powder as good as chicken or beans? And what happens if you’re under your protein goal for the day—should you force down some egg whites even if you’re not hungry?
If you’ve ever had these questions, this week’s episode is for you.
Here’s a quick preview of what I cover:
- How much protein you actually need for your goals—whether it’s general health, building muscle, or weight loss.
- Protein myths debunked: "More is always better" and "Too much protein will hurt your kidneys."
- Is protein powder worth it? (Spoiler: Yes, but with caveats.)
- Balancing animal and plant-based proteins—and what that means for your health and the environment.
- Practical tips for hitting your protein targets without overcomplicating your meals.
This episode is packed with no-nonsense, science-backed advice to help you cut through the confusion and make protein work for your lifestyle.
If you're ready to simplify your nutrition and feel confident about what you’re eating, give this one a listen!
Thanks for tuning in!
-Tanja x
If you’re like most people, you’ve set goals in the past, maybe even started strong, but then somehow drifted away from them.
You try to eat healthier, to lose weight, to be more consistent… but something always seems to get in the way. Sound familiar?
In the latest episode of the Fit in Real Life Podcast, I dig into those subtle yet powerful obstacles that keep you from making the changes you want.
Sometimes, it’s not the big, obvious challenges but the tiny, overlooked mindsets that throw us off course.
That’s exactly what I'm unpacking this week.
❤️ I talk about why we keep ourselves “stuck” and how to identify the hidden traps in our language, thinking, and approach to change.
❤️You’ll walk away with actionable insights on making a real commitment to your goals, starting with small, intentional steps that make lasting change feel possible—and maybe even easier than you thought.
Whether you want to be healthier, get stronger, or just be more consistently, this episode is for you. Thank you for listening! -Tanja x
Ever hit that point where you just don’t want to go?
You’ve been working hard, but suddenly, the motivation’s gone, energy is low, and you’re not sure what to do next.
This happened to me last week, and it inspired this week's episode.
I share exactly what to do when the motivation dips and energy is nowhere to be found.
Here’s a quick preview of what I cover:
- Why feeling unmotivated sometimes is totally normal
- The importance of planning for low-energy days
- Tips on taking a “deload week” and what that really means
- Fresh ways to bring energy back into your workouts
- How to find a balanced approach to keep making progress
If this sounds like what you need, join me for practical, no-nonsense advice on staying consistent when things get tough.
Thanks for listening!
-Tanja x
Is cardio really making you gain weight? Why isn’t your low-calorie diet working?
In this episode of the Fit in Real Life podcast, I’m joined by Ashley Fillmore, a leading expert in sustainable weight loss, founder of Metabolic Fix™, and host of the Cheers to Your Success podcast. With nearly 20 years of experience, Ashley helps women heal their metabolism and balance their hormones for lifelong body transformation.
Here’s what we dive into:
Is Cardio Sabotaging Your Fat Loss? Is cardio good for you? Does burning more calories lead to faster weight loss? Or, could your workout routine be holding you back? Ashley shares the nuances of finding the right workout plan for your body.
The Key to Metabolic Health What does it really mean to be metabolically healthy? Hint: It’s not just about cutting calories or exercising more.
Why Low-Calorie Diets Can Fail You Are you eating less but still not losing weight? Ashley shares why cutting calories is not the answer, and what to do instead.
This episode is packed with game-changing insights to help you become the live a healthy life.
ENJOY!
-Tanja
Here’s how to get in touch with Ashley: Website: metabolicfix.purfitstudio.com/one Podcast: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success Instagram: https://www.instagram.com/ashley_fillmore1/
It’s almost a year since my breast explant surgery.
I’m sharing what the journey has really been like, from redefining my own version of femininity to discovering that confidence comes not from changing my body, but from accepting it as is.
We often measure ourselves by our perceived “imperfections”—whether it’s our stomach, arms, skin, or scars—forgetting that we’re so much more than a sum of individual parts. If you've ever found yourself replaying that background noise of self-criticism, this episode is for you.
In this episode I talk about: ✨ Redefining femininity: it’s personal, and it’s empowering. ✨ Body confidence as is—embracing where I am now without striving for perfection. ✨ The value in letting go of “standards” that were never really ours to begin with. ✨ How self-acceptance can open up new freedom, connection, and even joy.
Thank you for listening, and I hope you find encouragement here to love and accept yourself fully and completely.
-Tanja x
For years, I was chasing that elusive goal of being in the best shape of my life... which, in my mind, meant effortlessly running up a long hill looking graceful—and without my thighs chafing.
But lately, my goal has changed. Now, it’s not about being in the best shape OF my life, but in the best shape FOR my life.
What does that even mean? It's about looking beyond the here and now. Sure, I still want to feel strong and confident, but now I’m also thinking about things like:
- Strengthening my body so I can hike and climb stairs and play well into my 80s and 90s
- Prioritizing my joints so I can keep doing the things I love (like hiking adventures 🏔️)
- Thinking about my hormones so that I ACTUALLY can sleep at night and don't burn myself out
And sometimes, the best thing I can do for my health is REST.
So, if you’re curious about how this mindset shift can help YOU live a strong, active, and vibrant life for years to come, tune in to my latest podcast episode: “The Best Shape for Your Life.” I'm so glad you're here!
-Tanja x
Do you ever find yourself going to the gym but wondering if you're actually making progress?
🙋♀️ If so, you’re not alone! (Trust me, I’ve been there too... at least walking laps of the gym counts toward my daily steps... 🤔)
In this week's episode of Fit in Real Life, I’m breaking down how to get the MOST out of your strength workout—because if you’re going to spend some time at the gym, you might as well get something for your effort!
Here’s what we’re diving into: ✔️ How to warm up so that you don't tweak your back on the first setp ✔️ Why having a plan isn’t just for vacations and home renovations ✔️ The magic of tracking your progress—because, yes, those extra 5 lbs are a big deal! ✔️ How to activate the correct muscles ✔️ And, of course, the key to getting stronger: progressive overload—also known as the art of not staying comfy with those 10-lb dumbbells forever. 😉
So, if you’re ready to level up your strength workouts, hit play and give this episode a listen! 🎧
Let's work hard and have some fun along the way 💪
-Tanja x
Social media is FULL of the latest fitness hacks, challenges, and quick-fix solutions.
One minute you're told you need to lift heavy like a powerlifter, and the next you’re wondering if dry brushing your thighs will magically burn off that last bit of fat (spoiler: it won’t).
It’s hard not to get swept up in all the promises of "rapid results" or "the one thing you need" for fat loss, strength, or wellness.
But how do you know what advice is worth following—and what might just leave you sore, confused, and still craving cookies?
In the latest episode of the Fit in Real Life podcast, I'm diving headfirst into the chaotic world of 2024 fitness trends to figure out which ones deserve a spot in your routine—and which ones should stay in your feed.
From lifting heavy weights to the endless list of wellness “hacks” that sound more like part-time jobs, I’ll give you the lowdown on what’s backed by science, and what’s backed by... well, nothing.
Press play to get the tools you need to make smarter choices. Listen wherever you listen to podcasts (and if its in your Infared sauna... no judgment!).
-Tanja x
Are you tired of feeling stuck when it comes to your health and fitness goals? Do you ever wonder "why is it so hard to change when I know I need to?".
It's probably because you're asking yourself the WRONG questions—and those questions could be the very thing keeping you from making real progress.
In the latest episode of Fit in Real Life, I dive into the surprising power of the questions we ask ourselves every day.
Whether you’re trying to lose weight, build strength, or simply take better care of yourself, the way you talk to yourself matters.
In this episode, I’ll show you how to flip the script with a few simple mindset shifts. We’ll go over some common (but unhelpful) questions that so many of us ask and explore better ways to reframe them so you can actually move forward.
If you’re ready to break out of your old patterns and create lasting change, this episode is for you.
Take a listen! I'm glad you're here.
-Tanja x
I want to be real with you today.
For years, I thought I didn’t need therapy.
I would tell myself, “I already know what to do… I just need to do it" and "I'm not so bad" and "what would I learn that I don't already know?" Maybe you’ve had those same thoughts, too?
It took me a long time before I actually took that step to talk to someone.
And even when I did, I went in thinking I just needed a little nudge in the right direction—a reminder of what I already knew.
In short, therapy has been LIFE changing and LIFE giving. In this week's podcast I'm sharing my FIVE most valuable takeaways from working with my therapist that have helped me feel more peaceful and more WHOLE.
-Tanja x
Ever find yourself in a late-night snack battle? You know, where you promise you’ll stop after a few bites... but suddenly you're elbow-deep in chips or cookies?
Me too. But here's the thing: it’s not just about resisting the urge—it’s about being intentional with how you end your day.
In my latest podcast episode, I share one simple evening affirmation that’s been a game changer for me and my clients when it comes to beating those nighttime cravings.
It’s not just fluffy words either. This affirmation is backed by action. And it’s not just about stopping the snacking; it’s about how you want to wake up tomorrow—energized, proud, and excited.
I also walk you through two more practical steps to help you rewire those nighttime habits for good. Press play and join me on this week's episode of the Fit in Real Life Podcast. 🎙️
Im glad you're here! Tanja x
P.S. Here's the other podcast I mentioned on Nighttime Eating.
When it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress.
In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results.
Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits your life.
Here’s what you’ll learn in the episode:
- Why strength training is so important (and often misunderstood!)
- Strength training goes beyond muscle—did you know it also boosts your immune system and supports mental health? I break down the lesser-known benefits that make it essential for long-term health.
- The key movement patterns you should focus on
- Push, pull, squat, lunge, hip hinge, core work, and rotation. These movements cover every major muscle group and help you move better in everyday life. I also share how to correct imbalances for a stronger, more resilient body.
- Full-body workouts vs. split routines
- I explain why I prefer full-body workouts over splits and how you can get great results with just 3 strength sessions a week. (Spoiler: you don’t need to spend hours in the gym to see progress!)
- How to track your progress and why it matters
- Tracking your workouts helps you see where you’re improving and where you can push harder. It also makes it easier to stay consistent and motivated over time.
- The power of finishers for a metabolic boost
- Finishers are quick, intense bursts of activity that I add at the end of my workouts to increase calorie burn and improve endurance. I’ll share some of my favorites and how you can add them to your routine.
Whether you’re a beginner or more experienced, this episode will give you the tools to build an effective, balanced strength training plan that supports your goals.
Ready to take your training to the next level? Start with small steps.
Whether it’s adding strength training for the first time or refining your technique, remember that consistency and progress are what matter most.
-Tanja x
P.S. If you'd like to see my exact workout routine, send me an email: tanja@tanjashaw.com
Have you ever...
...eaten ALL. THE. CHIPS. because your kids opened the bag? ...polished off 3 glasses of wine because, well, it was a gift? ...blamed stress when you 'fell off the wagon?'.
It’s easy to feel like the world (and people around us) are conspiring to derail our goals, but here’s the truth: it’s not about them. It’s about YOU.
Let this week's podcast be your kick in the butt to start OWNING your choices and to stop letting feelings and circumstances dictate your choices.
If you’ve ever said, "This is just the way I am" or "It’s too hard to change," this episode is for you. Change starts when you recognize that YOU have the power to shift your life, one choice at a time.
You can control what you do. And in any situation, there is a choice.
As always, I’d love to hear your thoughts. What’s one area where you can start taking more responsibility for your actions today?
To your success, Tanja x
What do headaches, fatigue, insomnia, sugar cravings, and weight loss resistance have in common?
Well, besides that they are all unpleasant experiences, they are also all signs of blood sugar dysregulation.
And while eating more protein and less sugary carbs can help, changing your diet might not be enough to stabilize blood sugar, reverse insulin resistance and lose weight.
This week on the Fit and Vibrant You Podcast, I am joined by Danielle Hamilton, a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert.
In this episode, we dive deep into the science about circadian rhythm, and how light impacts our metabolic health, gut and hormones.
Danielle breaks down the different kinds of light, how they affect us, and why it is important, and simple strategies to implement in your life.
You are going to LOVE this episode!
Danielle "Dani" Hamilton is a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert specializing in hypoglycemia, and reactive hypoglycemia. Her journey into this specialized field was fuelled by her personal battle with PCOS, which she successfully reversed after learning that blood sugar issues and insulin resistance were at the root. From overcoming PCOS, hypoglycemia, cystic acne, PMS, and weight loss resistance, Dani realized the power of stable blood sugar and its vital role in overall health. This drives her mission to empower others to recognize and remedy their blood sugar issues, even when the early signs are often dismissed or misdiagnosed.
ENJOY! -Tanja x
Instagram: https://www.instagram.com/daniellehamiltonhealth Facebook: https://www.facebook.com/daniellehamiltonhealth Website: https://daniellehamiltonhealth.com/ Podcast: https://unlockthesugarshackles.buzzsprout.com/ YouTube: https://www.youtube.com/channel/UCH9oPLW019uqEZc_Ftvyn5Q Blood Sugar Mastery Waitlist: https://www.daniellehamiltonhealth.com/blood-sugar-mastery
I have a love-hate relationship with tracking habits and activities. I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do. Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it. As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to see. Here are a few things I’ve learned about habit tracking:
-
Don’t Overtrack. I used to track EVERYTHING—from dates with my husband to calories and the number of times I went live on Facebook. I spent more time curating the perfect life than living it. Now, I focus on the most important habits. Remember, just because you’re not tracking something doesn’t mean you’re not doing it
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Performing the Habit Might Not Be Enough.This is especially true for activities like dates with your spouse. You can go through the motions just to tick the box, or you can be more intentional and present.
- Assess Progress Toward Your Goal. If you’re tracking calories and workouts, make sure to check your progress occasionally—whether through a weigh-in or a body composition check—to ensure your habits are moving you toward your goals.
- Be Specific with Your Goals. If your goal is mindful eating, for example, make it specific: aim to eat mindfully for at least one meal a day.
- Take Out the Drama! Tracking habits is all about DATA. Ditch the shame and guilt when you’re not perfect. You’ll find you’re WAY more consistent when you approach tracking this way.
- It’s OK to Take Breaks. I don’t always track if I’m away or if it would be super inconvenient. Sometimes, I take weeks or even months off, and that’s perfectly fine.
To make habit tracking easier, I’ve created a Google spreadsheet that helps me track my daily habits. Send me a dm or email me: tanja@tanjashaw.com to download it! Take a listen to today's episode and I’d love to hear how it’s working for you and what habits you’re focusing on! Tanja x
SO MANY people swear that meal prep and planning will revolutionize their lives, make things easier, and dramatically improve their eating habits (and it's true, it will)... but then, they just don’t do it.
Why not, you ask? Well, it turns out there are quite a few hurdles:
- Bandwidth to Get Started: We all have a million things on our plates, and starting something new can feel overwhelming.
- Perfectionism: The belief that everything needs to be perfect right out of the gate.
- Limiting Beliefs: Thoughts like “I’m just not good at this” or “I don’t have time.”
- Overcomplication: Making it more complex than it needs to be.
- Time: The eternal struggle of finding enough of it.
The quickest way forward isn't to DO more, but to BREAK THROUGH these barriers.
In this week's podcast, I’m diving into how we can SIMPLIFY meal prep and planning. We'll explore practical tips and tricks to save time in the kitchen and finally banish the dreaded “What do I eat?” question for good.
Here are a few tips to get you started:
- Start Small: Don’t try to plan every meal for the week. Begin with just one or two meals.
- Batch Cooking: Cook larger portions and freeze leftovers for those busy days.
- Keep It Simple: Stick to recipes with minimal ingredients and prep time.
- Use a Planner: Write down your meal plan so you’re not scrambling at the last minute.
Ready to make your life easier and your eating habits healthier? Tune in to our latest podcast episode and let’s simplify meal prep and planning together!
I'm so glad you're here!
- Tanja x
P.S. Don't forget to subscribe so you never miss an episode!
Have you ever felt completely overwhelmed and stressed out? It’s that moment when everything seems too much to handle.
You might feel the urge to numb out, cry, give up, or reach for comfort food. Perhaps you're even tempted to skip your workout because you’re just too busy.
I can relate! That’s why I've put together this podcast on 7 powerful questions you can ask yourself when you're in such situations. And please, don't get overwhelmed by the number of questions. Simply choose one or two that resonate with you and focus on practicing them.
Because, friend, you deserve to feel good. You deserve to find calm in the chaos.
I am so glad that you’re here. Hit play, and let’s talk!
-Tanja x
Over 300 episodes ago (episode 103), I recorded a podcast called The Diet "Rules" that are Actually Worth Following. It was one of my most popular podcasts, and this week I'm doing an updated version.
My goal is to simplify nutrition. To throw out the dogmatic cult like approach and start to explore what works for you, while allowing some flexibility so that you can still make progress while enjoying life.
There’s no doubt, nutrition matters. What you put into your body will affect how you feel, how your body looks and how your body functions. One of the question I get asked ALL the time is “what should I eat?”.
If you rely on Dr. Google for your answer, you’ll find a spectrum of answers, from Atkins to the Zone Diet (and everything in between), all backed by hundreds of success stories and before and after pictures.
They all work… For somebody. And they all work, usually for at least 4-6 weeks.
We keep searching for the ‘best diet’ or diet hack that will easily help us shed pounds, have more energy, or reach any other goal we desire.
But the truth is, there is no “best diet”. There’s only the best diet for YOU. And I believe that’s one that you can stick to.
However, there are a few basic rules that are ACTUALLY worth following.
And that's exactly what I share on this week's podcast.
Press play and take a listen!
-Tanja x
Have you ever been intrigued or perhaps confused by the sensational health claims you see on social media? Whether it's the latest superfood, a miracle supplement, or a new diet trend, understanding the truth behind these claims can be challenging.
What should you believe? How much evidence is enough to change your habits?
I'm excited to share with you the latest episode of the Fit + Vibrant You Podcast, where I explore the limitations of health studies and provide examples of how these sensational health claims are often not relevant in real life.
In this episode, we delve into:
- The critical difference between correlation and causation in health research.
- How to discern between statistical significance and clinical significance – and why it matters to you.
- What to look for when learning about studies.
The internet is FULL of comments from people who really don't understand science. The goal of THIS podcast is to help all of us become critical thinkers so we can understand what the science ACTUALLY tells us.
Curious to know more? Tune in and empower yourself with the knowledge to navigate the complex world of nutrition and health studies.
Your journey to informed health decisions starts here.
-Tanja x
Everything was going well in her life… except her weight. She was a smart, successful, driven person, why couldn’t she lose weight?
Can you relate?
I am thrilled to share a very real conversation with Michelle Pfile. We decided to let the conversation unfold naturally and I’m so glad we did.
Michelle is a former Top 100 Aveda Salon and Spa owner who pivoted everything at the height of her career to find true fulfillment and purpose by helping women find freedom through health and wealth.
Today we discuss:
⭐️ The pivotal moment that lead Michelle to lose 80 pounds and change careers in her 40s
⭐️ How she swung into being obsessed with food and weight loss. finding the middle ground, and what she’s learned from the journey
⭐️ How Michelle handled weight loss plateaus, even for months at a time
⭐️ Why it’s so important to start listening to your own body, as hard as that may be
⭐️ How Michelle stays committed to taking care of her health and keeping the weight off.
I can relate to so much of what Michelle has to say in our conversation. I found myself nodding along as Michelle shared her relatable, real, and powerful story.
So, go out for walk or grab a warm beverage and listen in. You’ll be glad you did.
-Tanja x
Connect with Michelle:
http://michellepfile.com
Instagram: https://www.instagram.com/itsmichellepfile/
Two months ago, If someone asked me if I take care of myself, I would answer yes. I strength train 2-3 x per week and hike or run the other days. I stretch and go for a walk most days. I journal most mornings and practice gratitude. I mostly choose healthy foods. I drink very little alcohol (and now not at all) I mostly enjoy my work.
But then I read the book God on a Harley, and now I'm not so sure.
In the book, God, who takes the character of the motorcyclist Joe, gives the main character six commandments to live by. One of them was to take care of yourself, first and foremost.
He said to the main character "you spend 40 hours a week at a job you think you hate, and you spend the rest of your waking hours lamenting over how imperfect you think your body is and how lonely you are without a man in your life".
Oh. That.
Let me ask you... are you taking care of yourself? Join me in this week's podcast as we expand the definition of self care beyond health practices and spa treatments.
The new definition includes things like:
🧠 Mindful Self-Talk
🚧 Setting Boundaries
🚫 Avoiding Comparisons
⏳ Slowing Down
💖 Embracing Emotions
Take a listen and let me know what you think! -Tanja x
Autumn was told that her autoimmune condition would affect her ability to have another baby.
She was told that it was incurable.
But Autumn was determined to find another way forward.
When you Know Better, You Do Better.
That’s the name of her podcast, and Autumn McLees is on a mission to share an alternative to traditional practices in health care the food industry, dentistry, childbirth and beyond. and equip others to explore holistic health.
Some of the key points from our conversation:
- The infomercial that changed her life
- How she healed an autoimmune disease with holistic health care
- That healing means figuring out what’s causing the INTERFERENCE with your health, removing it, and supporting the body’s ability to heal
- The specific protocols and modalities Autumn used to heal
- How to make simple swaps to remove the stressors to your body
Enjoy!
-Tanja x
Download Autumn’s Clean Swap Guide here: https://know-better-do-better.ck.page/fd698ea11c
The Book "Self Heal by Design" that was mentioned: https://www.selfhealbydesign.com/
Autumn McLees challenges the status quo, equipping women to explore alternative/ holistic health paths. After overcoming a life-altering autoimmune disease naturally, she's now pioneering her way on an unbeaten path that few, if any, have attempted when battling Hepatitis C.
Autumn spearheads a top-rated podcast, "Know Better | Do Better," dedicated to advocating for holistic health awareness. As a certified high-performance coach and multifaceted entrepreneur, Autumn has earned recognition through awards, TV and radio appearances, magazine features, news articles, and multiple certifications. For nearly 9 years, Autumn has been the driving force behind a multimillion dollar wellness enterprise, and she is celebrated as a top achiever in her field. Many are eagerly awaiting the launch of her "Holistic Compass for Health & Healing" online course, which unveils the 7 key areas for optimizing your wellness.
Connect with Autumn online:
Website: https://www.autumnmclees.com/ IG: https://www.instagram.com/autumn.mclees?igsh=YzAwZjE1ZTI0Zg%3D%3D&utm_source=qr FB: https://www.facebook.com/autumn.mclees/ TikTok: https://www.tiktok.com/@autumn.mclees?_t=8loBgSgQBNS&_r=1
I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose. In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey. Press play, better yet, go for a walk and press play, and join me on the Fit + Vibrant You Podcast!
When you’re ready to take the next step, here’s how I can help.
Work with me: http://www.tanjashaw.com/apply Take my FREE Quiz to Uncover Your Weight Loss Roadblock http://www.tanjashaw.com Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player Join our Newsletter: https://www.tanjashaw.com/join-our-newsletter/ Join Facebook Group! https://www.facebook.com/groups/fitvibrantcommunity
Are you feeling burned out?
Are you chasing success but feeling unfulfilled?
Do you feel like you have the weight of the world on your shoulders?
My friends, I am deeply honoured to have my good friend, Christine Jewell, on the Fit + Vibrant You Podcast.
I personally get so much out of my conversations with Christine, whether as a guest on the podcast, or when we do our ‘walk and talks’. Christine is not only a true friend, but mentor and role model.
In this podcast Christine shares:
💎 The moment everything changed her life and what it actually looks like to walk through a season of being lost and finding your true calling.
💎 The importance of giving ourselves permission to rest. Unlearning the messages of striving and pushing and to reset your nervous system.
💎 The truth about people pleasing, even if it seems to come from a good place.
I highly encourage you to order Christine’s book, Dropping the Armor to unlock the fulfilling, passionate, purposeful life you have always known was possible.
Christine Jewell is an author, keynote speaker, and faith based executive coach with over 25 years of experience in the fields of Health + Peak Performance, Entrepreneurship + Human Behaviour . She is also the host of the Breaking Chains Podcast.
As the Founder of Warriors Of The Heart, she specializes in guiding highly successful CEO’s and Impact driven leaders to break out of the superficial “life” they’ve built, redefine success and step into a whole new playing field grounded in eternal, life giving principles.
As a mother of 6, ages 6-20, through a blended family, a wife, high level athlete, multiple business owner and entrepreneur since her 20’s, she is intimately familiar with the overwhelm and burnout that can come when building a ‘dream’ life, as well as what’s possible on the other side.
Through years of trials, burning things down and rebuilding from the ashes of her past, she has ditched the rules of this world, following the calling on her heart to cultivate a life of total alignment - where there is more than enough time for her most meaningful work, extraordinary relationships, a legacy of impact - and plenty of rest!
Connect with Christine online:
Website: https://www.thechristinejewell.com/ Podcast: https://pod.link/1579338652 Linkedin: https://www.instagram.com/thechristinejewell/ Facebook: https://www.facebook.com/thechristinejewell
Exercise. Diet. Have a positive mindset. That pretty much sums up what most of us are taught about weight loss.
And it can work... until it doesn't anymore.
Join me on today's podcast as I share 5 things I wish more women knew about weight loss.
If your goal is weight loss (or weight maintenance), this podcast is for you.
And, if you're looking for help, I have a 12 week coaching program to coach women 40+ to end the struggle with food so they can lose weight without the obsession and feel free in their body and their life.
Go to www.tanjashaw.com/apply to book a time to chat. You deserve to feel good,
-Tanja x
Greta had struggled with food for decades.
She could stick with it for a while, but then would fall off the 'wagon'.
And now, she's feeling FREE with food.
She takes care of her health with joy. She no longer sneaks food. She is excited to go on vacations knowing she can enjoy herself AND feel good about her choices.
And she's losing weight.
So what does is really take to end the struggle with food? Join my conversation with my amazing client, Greta, as she shares the mindset shifts and strategies that worked for her.
If you have been struggling with food and weight for too long, let's chat.
I have a 12 week coaching program to coach women 40+ to end the struggle with food so they can lose weight without the obsession and feel free in their body and their life.
Go to www.tanjashaw.com/apply to book a time to chat. You deserve to feel good,
-Tanja x
Do you want to live a fit, vibrant life for many, many years? Do you want to ENJOY those years? Do you want to do it without following complicated or arduous plans?
If so, you are going to LOVE my interview with Celine Vadam.
Celine Vadam, is a holistic health and lifestyle coach, yoga teacher and host of Blue Zones Retreat.
Join our conversation as we discuss:
- The 9 health practices for longevity
- The power of community and connection on our health and enjoyment of life
- Simple nutrition principles to follow
- What are Blue Zones
- How to curate an environment that makes health living EASIER
- Whether we really need as much protein as ‘they’ say we do
- How to get started
- The importance of looking at wellness on a more holistic perspective (not just diet/exercise/supplements)
I would love to hear what YOUR biggest takeaway was from the conversation or from watching the documentary on the Blue Zones.
-Tanja x
Get in touch with Celine and learn more about the Blue Zones:
http://www.bluezones.com/retreats Instagram: https://www.instagram.com/bluezones/ Instagram: https://www.instagram.com/celinevadam/ LinkedIn: https://www.linkedin.com/company/bluezones/mycompany/ LinkedIn: https://www.linkedin.com/in/celine-vadam/
In the last few months, I have been eating more plant based meals, and less meat, dairy and eggs.
When I learned about a local plant based cooking class (that included a lot of tasty samples), I said YES PLEASE! At the beginning of the class, one gentleman gave a presentation on the benefits of plant based meals. What piqued my interest more than the benefits of eating more fibre and veggies, was what he said about creating CHANGE. Whether you are working on eating less sugar, more plants, less alcohol, exercising more or ANYTHING at all, this podcast is for you.
In fact, even if you're not working on anything at all, this podcast is still for you ❤️
Press play and let's chat!
-Tanja x
If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!
LINKS:
- Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply
- Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be
- Follow me on Instagram: https://www.instagram.com/tanja_shaw/
- Follow me on Facebook: https://www.facebook.com/tanjamshaw
Eat less. Move more.
Count your calories. Or points. Or macros.
Eat at much protein and fat as you want but avoid carbs and sugar.
Eat anything you want as long as it fits your macros.
Just follow this simple meal plan.
Only eat within a 8 hour window.
Stop eating after 7.
How many of these have you tried to lose weight?
How is it working for you?
You might have heard someone argue that you shouldn't cut carloies, you should just avoid carbs instead. Or that instead of restricting calories, just focus on the TIME you eat. That weight loss has nothing to do with calories, just hormones. Someone else says that you should cut meat and all animal products. And that you NEED breakfast and that fasting will tank your hormones.
And perhaps BOTH can be right for somebody, but the real question is...
Why are you going to food when you're not hungry?
Learning and focusing on nutrition is both necessary to lose weight AND a distraction from working through your emotional eating, all or nothing thinking, binge eating, perfectionism, people pleasing and feelings of unworthiness.
You might not believe it, but you do deserve to feel good.
Press play and let's chat!
-Tanja
If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!
LINKS:
- Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply
- Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be
- Follow me on Instagram: https://www.instagram.com/tanja_shaw/
- Follow me on Facebook: https://www.facebook.com/tanjamshaw
Most women I work with are either in perimenopause, or are postmenopausal (makes sense as I work with women in midlife and beyond, and menopause is technically just one day).
They tell me “what worked before is no longer working… it's my hormones.”
It’s TRUE that hormones change and that hormones can absolutely affect your weight loss.
But so often we focus so much on the fact that our hormones are changing that it distracts us from the thing that is actually getting in our way, which is our basic habits.
Things like…
✨constantly being on your phone
✨not prioritizing sleep
✨not getting enough movement
✨not getting enough sunlight
✨having a to-do list of 37 things that you're never getting done
✨your negative self-talk
✨eating carb heavy meals or not enough protein + fibre
✨the extra-curricular eating that ‘doesn’t count’
So yes, hormones can change, and they can affect weight loss, but start with the foundations.
Press play on today's episode to dive into the foundational habits to improve your energy, lose weight, and simply feel GOOD in midlife and beyond.
-Tanja x
P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!
You WANT to lose weight. You WANT a healthier relationship with food. You WANT to get off the on-again-off-again diet cycle. I believe you.
And yet... you still don't put in the effort. You don't get help. You let life get in the way.
What gives? Press play and join me to discover the five most common roadblocks to losing weight. If you this message resonates with you and you are ready to OVERCOME your roadblocks to weight loss, let's chat. Go to www.tanjashaw.com/apply to book a 45 minute call to learn more about working together.
I'm so glad you're here!
-Tanja x
P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!
“Less stress, more calm” is one of my goals. And it’s been a goal for the past 6 years.
Some days I live into that goal. I feel joyful. Light. Present. Grateful. Calm.
Many days I don’t.
And while I KNOW that a meditation practice would help… and yet as I write this I am wildly inconsistent.
Five weeks on. Four months off.
Three days on. Two years off.
I know I’m not alone. And that’s why I’m thrilled to have Jeff Patterson on the Fit and Vibrant You Podcast.
Jeff Patterson has over 36 years of experience, practicing and teaching the meditative and martial arts. As the founder of Northwest Fighting Arts/Portland Tai Chi Academy, where he emphasizes the transformative power of meditative and martial arts practices, particularly the yielding concept.
In this podcast, Jeff shares
- Why meditation is beneficial (and why it might initially be hard to get started)
- The three types of meditation and finding the best meditation practice for you
- Common myths about meditation that might lead you to believe ‘you’re doing it wrong'
- Simple tools to get started
If you want less stress and more calm in your life, press play and take a listen to my conversation with Jeff Patterson.
-Tanja x
Get in touch with Jeff:
https://www.theyieldingwarrior.com/membership/ https://www.theyieldingwarrior.com/book https://portlandtaichiacademy.com
https://www.instagram.com/theyieldingwarrior/ https://www.instagram.com/northwest_fighting_arts/ Northwest Fighting Arts's Creator Profile
You asked, I answered! Today’s podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group.
Today’s questions: 1. I don't look at my body in the mirror. How can I get over my body image issues?
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In a society that idealizes youth, how can I embrace aging?
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I'm new to strength training! How can I get started?
-
What are your thoughts on Ozempic and similar weight loss drugs?
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@tanjashaw.com or ask in the Facebook group.
-Tanja x
P. S. Have you registered for the LIVE training on the 5 Critical Mistakes Women 40+ Make When Trying to Lose Weight? You can register for FREE here.
Should you train fasted or is it wise to eat before you train? What should you eat after your workout? Is low carb the best method for weight loss?
With the vast amount of information out there, my conversation with Philip Pape offers much-needed simple and practical guide to improve your fitness and physique without needing a science degree or making it a fulltime job.
Philip Pape is a high-performance nutrition coach, physique engineer, and host of the Wits & Weights top 25 nutrition podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip understands the effectiveness of using strength training and evidence-based nutrition to enhance your physique and finally “look like you lift.” Philip helps lifters with demanding lifestyles achieve a more defined, muscular, leaner physique without wasting time. He works with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health without feeling restricted. Philip is passionate about helping you get unstuck inside and outside the gym to discover the knowledge and confidence to reveal your ideal physique.
Connect with Philip online:
Wits & Weights Podcast: https://bit.ly/witsandweightspodcast IG: https://www.instagram.com/witsandweights/ FREE Muscle-Building Nutrition Blueprint: https://witsandweights.com/free/muscle-building-nutrition-blueprint
Over this past spring break, I spent some time at a bookstore. As a health professional, I was drawn to the wellness section, and found myself lost in a maze of information. It’s no wonder so many people tell me they are confused by all the conflicting information!
I believe that simplicity is the cornerstone of sustainable health and fitness. It's easier to stick to AND delivers great results.
Let this podcast episode be a breath of fresh air as we cut through the noise and get back to the foundations so that you can have more energy, eat foods you love and feel good in your body.
Hit play as I share: ✔️Why the information is not as conflicting as you might think ✔️How to determine what plan is best for you ✔️Why all the different options to lose weight and improve your health is actually a good thing✔️Two resources to get started on the foundations for weight loss and healthy living
If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you! I'm so glad you're here! -Tanja x
Ever feel like taking care of yourself goes to the bottom of your list?
Your workouts happen if there’s time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun.
If you ONLY needed to focus on you, it would be pretty easy.
But you are human, and you have other priorities in life.
Join me in this episode for an important mindset shift (and strategies to practice it) to put being the best version of YOU on your priority list everyday.
I am so glad that you’re here. Hit play, and let’s talk!
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here’s how you can help: • Share a screenshot or a link to the podcast on social media and tag a friend (be sure to tag me too so I can say thank you!) • Leave a review on iTunes • Subscribe to the podcast
You are the author of your story; you are not a character. How do you want this next chapter of your life to go?
You might have a clear vision, or you might feel a bit stuck. You’re not sure what you want, or what is even possible for you? Either way, this week’s episode is for YOU. Be prepared to be inspired by the amazing Wendy Battles who works for Yale University by day and hosts the empowering podcast, Reinvention Rebels by night.
The podcast is Wendy’s platform to pursue her passion of celebrating, illuminating and elevating midlife and older women. In the interview we discuss how to navigate your own reinvention, whether you are approaching midlife, or well into your 90s.
Some of my highlights from the episode are:
- How to overcome the fears of the ‘what if’s' with Wendy’s favourite ‘kick fear to the curb’ question
- The refreshing truth about success, and what it takes to be successful
- The mindset shift to develop unshakable belief in yourself at any state in your life
- Wendy’s own personal story of reinvention and learning how to live on purpose, embrace failures, and experience more joy
Connect with Wendy:
Website: reinventionrebels.com Instagram: @reinventionrebels Facebook: https://www.facebook.com/ReinventionRebels LinkedIn: https://www.linkedin.com/in/wendyabattles/
Ever feel overwhelmed, stressed and unable to sleep? Me too. It can feel all-consuming. * You feel uptight in your body. * You feel disconnected. * You are in your head. * You KNOW you should be grateful, but you can't seem to feel it.
I used to be overwhelmed all the time. My tendency towards perfectionism didn’t help.
I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time.
Join me today as I share the exact mindset shifts and strategies (right from my journal!) that I used to work through my most recent episode of the whirl of stress, fear, doubt and "I have too much to do" feelings.
I am so glad that you’re here. Hit play, and let’s talk!
Let me ask… how’s your stress level? Do feel present and calm in life? Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off?
If so, you’re not alone. And essential oils can help.
I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a ‘how-to’ for those of us who are new-ish to using them.
In our thirty-ish minute conversation, you’ll walk away knowing… ❤️ How essential oils helped her through the loss of her husband ❤️ How to get started with essential oils without the overwhelm ❤️ The specific essential oils that can help reduce stress, cravings and emotional eating
Kari Davis (The Well- Health and Wholeness Podcast), is founder of http://thewellteam.com and a certified Holistic Life Coach and an essential oils educator. Kari is passionate about empowering women with the tools they need to reclaim their life through self care, health and finding their identity while embracing the idea of a natural and non-toxic lifestyle in their products and mindset. Kari and her husband, Bobby, live in Naples, Florida with their combined five children.
Connect with Kari:
Facebook Community: http://www.bit.ly/thewellfbgroup
http://www.thewellteam.com
Instagram @karidavis_thewell
Morning Routine Download:
www.thewellteam.com/morningroutine
For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier.
And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout.
I liked knowing how far I ran, or how fast I ran.
And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day).
In this week's podcast I share WHY I decided to retire my watch, but I'm not saying you should do the same.
Like any tool, whether it be the bathroom scale or a kitchen knife, it depends on how it's used.
A knife, for example, can create an amazing dinner for your family, or it can evoke serious harm.
To use your tracker well, it's important to understand its uses and limitations. And that's exactly what I share in today's episode.
If you're tempted to skip it because you don't want to give up your watch, this episode is especially for you. And once again, I'm not going to suggest you give it up.
I will suggest that you reflect on your own relationship with your device and to assess if it is helpful for you.
Press play and join me for this chat!
I'd love to know your thoughts... do you love your tracker? Do you have a rocky relationship with it? Always listening, -Tanja x
Ah… Consistency. You may not see it as the ‘secret’ to losing 20 pounds on the cover of Women’s World, but we both know that it is THE KEY to long term, lasting change.
So how do we do it?
That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about.
Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life.
Tune in for these gems to crack the code on consistency…
❤️ WHY small changes actually create results FASTER than starting big ❤️ The 4 myths of fitness that keep you from reaching your goals (are you doing them?) ❤️ How layered accountability can be the missing link to sticking with your goals for the long term
Enjoy my conversation with Kelly!
-Tanja x
Connect with Kelly online:
Website: https://fitisfreedom.com/ Facebook Page: https://web.facebook.com/FITisFREEDOMNow/ Facebook Group: https://web.facebook.com/groups/kellyhoward Instagram: https://www.instagram.com/fit_is_freedom/ LinkedIn: https://www.linkedin.com/in/kelly-howard-fitisfreedom/ YouTube: https://www.youtube.com/@fitisfreedom216 Kelly's eBook: https://fitisfreedom.com/ebook-free
Fit is Freedom Podcast: https://podcasts.apple.com/us/podcast/fit-is-freedom-with-kelly-howard/id1433779759
Are you great at losing weight... but not so great at keeping it off?
Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle.
In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle.
Press play because you deserve to feel good!
-Tanja x
P.S. Registration for the 5 Day Foundations of Fat Loss Challenge is now open. To sign up for FREE go to www.tanjashaw.com/challenge
Have you ever wondered what your purpose is? Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change?
No matter where you are in this journey of life, you’re going to LOVE my conversation with Gina Farrar.
Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond.
In this episode we explore:
- The secret to finding your purpose so that you feel more fulfilled in life
- The most common beliefs that get in the way of living a purposeful life (and how to change them)
- Key strategies, routines and mindset shifts to navigate the different seasons of our life with joy and gratitude
I’m so glad you're here and I hope you enjoyed my conversation with Gina!
-Tanja x
Connect with Gina online: http://www.feminineroadmap.com https://www.instagram.com/feminineRoadmap https://www.facebook.com/feminineRoadmap
Are you eating well, but the scale still won't budge? I used to think that you're overweight because you overeat. I now know better as I work with many women who struggle with weight loss resistance and eating less is NOT the answer. However, for many people, the reason weight is a struggle is actually because they are eating too much.
Despite our best intentions, humans have a tendency to underestimate their food consumption.
Join me as I break down three common reasons you might be overeating without knowing it... and what to do about it. Press play and let's go!
-Tanja x
Self-care isn’t selfish and people pleasing is.
Yep, you read that right.
And while you might know it’s true intellectually, are you ACTING like it?
Do you try to appease everyone else at the detriment of your wellbeing? Do you worry about your grown up kid’s challenges like they’re your own? Do you ‘just want your kids to be happy'?
If you’re a parent, grandparent, step-parent or are in anyway somewhat responsible for another human beings upbringing, you’ll want to tune into my interview with Pam Howard.
Pam Howard is a Licensed Clinical Social Worker, former K-8 School Counselor, and Master Life Coach for high-achieving moms who want to feel as successful in their parenting as they do in other areas of their lives. She helps them feel calm, confident, and connected to their kids so they can find peace and joy in motherhood.
In this episode we explore:
- The common beliefs that are keeping you from having a more joyful and close relationship with your kids (such as “I just want them to be happy”
- What it actually looks like to set boundaries in your life
- Why you are the best mom for the job
- The power of the word ‘AND’
Through her #1 bestselling book, engaging weekly podcasts, practical strategies, and laser-sharp coaching, Pam helps women get unstuck and feel like rockstar moms—while making it all feel like they’re talking with a trusted friend and mentor.
Her advice has been featured on HuffPost Parents and StepMom Magazine, and clients have described her coaching sessions as “life changing” and “more effective than years of therapy.” When she’s not supporting women to show up as the moms they most want to be, you can find her hanging out with her own amazing teens, singing and dancing to Meghan Trainor songs in the kitchen, and savoring squares of 88% organic dark chocolate.
Connect with Pam: http://www.lessdramamoremama.com IG - @lessdramamama FB - @lessdramamoremama
You're a smart person... why can't you do the things you know you should be doing? You know how many grams of protein are in chicken, eggs, and fish.
You've achieved lifetime membership status at Weight Watchers.
You know you feel so much better when you eat well.
So why are you still struggling?
If you want...
⭐️ to be in control of your relationship with food
⭐️ to be healthy and fit without the bathroom scale determining your happiness
⭐️ to end the diet cycle for the rest of your life
⭐️ to live and enjoy life without worrying about when you're going to start your next diet
Then this podcast is for you.
It sheds light on the ONE most important thing that you MUST do to change your habits for good.
This one change will make all changes so much easier... AND permanent.
I'm so glad you're here.
-Tanja x
P. S. I have a 12-week coaching program to coach women 40+ to end their struggle with food so they can lose weight without the obsession and feel free in their body and their life. It’s different from everything else you’ve tried because it gets to the root cause of WHY you struggle with your weight in the first place. Send me a DM or email me: tanja@tanjashaw.com and I'll take it from there!
Heather was sick for nearly 2 decades.
Chronic, migrating pain.
Rage.
Suicide attempts.
Multiple autoimmune diseases.
And each time she tried to get help, she was given another bandaid solution. Antidepressants. Anger management classes. Pain killers.
Nothing worked.
It wasn’t until Heather uncovered the root cause of her mystery symptoms that she was able to get her life back.
In my conversation with Heather you will…
- discover the two common causes of mystery symptoms that your doctor probably missed
- the one missing link to heal your body for good [even most functional health practitioners skip this step!]
- renew your hope that you, too, can overcome your chronic illness instead of just masking the symptoms
Heather Gray is on a mission to help others with chronic complex illnesses and mystery symptoms to find relief and reclaim their health. She helps her clients get to the root cause of their symptoms and helps them take control of their health journey.
She is a Functional Diagnostic Nutritionist and Bioenergetic Practitioner specializing in supporting clients with chronic and complex illnesses such as Lyme disease and Autoimmune diseases.
With over 27 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief.
Get in touch with Heather: https://www.thelymeboss.com/ https://www.facebook.com/TheLymeBoss https://www.instagram.com/the_lyme_boss/ https://www.youtube.com/channel/UCEh1w8d52wkr45ZOeAEWcOg
Do you feel exhausted? Demotivated? Burnt out? Stuck in indecision? Afraid? Overwhelmed? Stressed? Anxious? Apathetic? If you have a pulse, you've probably experienced these feelings at some point in your life.
We’re told that challenges are part of the journey. We’re told that challenges are an opportunity to rise.
But going through challenges and struggles can downright SUCK.
If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you!
No one (not even me!) will ever coach you more than you will coach yourself. In this podcast I share how to coach yourself through the challengeing times. Because you and I both know that they are part of the process.
I also share an update on my breast implant removal surgery now that I'm 3 weeks post-op.
I am so grateful you're here. If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you! With so much love,
Tanja x
This week I'm sharing a podcast interview I did on the Menopause Natural Solutions Podcast. Enjoy!
-Tanja x
Do you feel guilty when setting boundaries? Do you get frustrated, angry, resentful, or hurt by what other people do (or don’t do to you?) Do you have great intentions to take care of yourself, but always seem to put other people’s needs first? Do you feel like you care too much about what other people think? Do you find yourself turning to food to cope with emotions? Are you a human being?
If you answered YES to any of these questions, you’re going to LOVE my interview with Susie Pettit.
Susie Pettit has been helping women live lives they love for over 20 years. She is the founder of the Love Your Life School and the podcast host of the Love Your Life Show. She is a certified Parent, Life + Wellness Coach, and a mom of 5 sons ages 18-25.
Susie is passionate about helping women live lives that feel as good on the inside as they look on the outside. She spent more than half her life living a life she did not love; as a people pleaser and codependent perfectionist. She reflects that it’s as if she was trying to win an award for ‘Martyr of the Year’.
Luckily she hit rock bottom and now has the breadth of experience to teach firsthand about setting healthy boundaries, beating your inner critic, conscious parenting, and how to use mindfulness-based tools to beat overwhelm and anxiety.
In this episode, we covered:
- What is emotional intelligence and how we can use it to gain FREEDOM in our life
- What boundaries actually are, and the common mistakes we make when setting them
- Why compassion and curiosity are necessary to overcoming unwanted patterns
Enjoy!
Get in touch with Susie:
https://theLoveYourLifeSchool.com https://smbwell.com/subscribe (the podcast) https://instagram.com/smb.wellness
This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast. I was nervous. I have never shared what I share on today’s podcast.
You are NOT the sum of your parts.
And so often we do this…
Measuring yourself by your ‘imperfections’…
Your thighs.
Your stomach.
Your feet.
Your arms.
Your chin.
Your teeth.
Your wrinkles.
That scar.
Your weight.
And you look to others and compare yourself on that one criterion.
She has smooth skin.
She has perfect teeth.
The perfect body.
I wish I could say this is something I used to do, but I still do it. And honestly, I often don’t even realize I am doing it.
It’s like a soundtrack that’s been on repeat for YEARS. It becomes background noise; you don’t even know it's there.
But what if we rewrite that script? What if they were not problems that needed to be fixed? What if different didn't mean wrong?
What if you decided to truly love yourself, fully and completely? Would you feel freer? Would you be more open to adventure and intimacy?
Would you take care of YOU? Eat to nourish your body and give yourself energy? Move your body to be strong and energized?
How would life be different? Thank you for listening,
-Tanja x
You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?"
Can you relate?
Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss.
Relying on willpower is a red flag.
Willpower is another dieting trap.
It’s a quick fix.
It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place.
If you want to break free of the struggle with food and your weight, I created this podcast for you.
Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived.
Plus I share something very personal that I’ve never shared on the podcast before.
Press play and let’s chat!
-Tanja x
P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here: www.tanjashaw.com/apply
You asked “what are some of your top book recommendations?’ and here's my answer!
I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023.
I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode!
I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you’re looking for gifts for others, or yourself.
Here’s my list for 2023.
Come as You Are by Emily Nagoski Untamed by Glennon Doyle Finding Your Way Home: A Soul Survival Kit by Melody Beattie Is This Normal? By Jolene Brighten Breathe by James Nestor Love Yourself Like Your Life Depends on It by Kamal Ravikant
*Contains affiliate links. There’s no cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂
How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos?
It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.”
Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all!
In our conversation you’ll discover:
- whether you are, indeed, a ‘sugar addict’
- if you should give up sugar altogether, or have some in moderation
- why most sugar detox programs don’t work for the long-term
Press play, and enjoy my conversation with Danielle Daem.
I’m so glad you’re here!
-Tanja x
Get in touch with Danielle:
Facebook: https://www.facebook.com/danielledaemcoaching
Instagram:https://www.instagram.com/danielledaem/
YouTube: https://www.youtube.com/channel/UCLCqU7XE_KU1xPmjkpZyGPA
FREE 3 part “Kick Emotional Eating” Workshop Series: https://danielle-daem.mykajabi.com/stress-eating-series
If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels.
Here's the thing: it sounds true, but it's a lie that's keeping you stuck. It's a convenient excuse that's keeping you comfortable.
Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc.
But that's not the knowledge you're missing. That's the easy part. That's not the work you need to do.
I love workout plans and recipes as much as the next person, but that's rarely what's needed to make a lasting transformation.
What you need to learn is what's happening in your mind and in your heart. What are the stories? What are the patterns? What are the belief systems that you must overcome so that you can start creating a new story?
"I know what to do. Why am I not doing it?" is a convenient excuse that is keeping you stuck.
Join me for a bit of tough love as we dive right into this common phrase and belief that is keeping you exactly where you don't want to be.
-Tanja x
Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day?
Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?)
Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived?
Do you want to listen to an inspiring story?
If you answered YES to any of the above (for yourself or someone you care about), you’re going to LOVE my conversation with Ginny Mahar, the Hypothyroid Chef.
Here are some of the gems you’ll discover in this episode:
- Why it is 100% possible to be on thyroid medication, with a normal TSH and have thyroid dysfunction
- How to eat for autoimmune conditions (including Hashimotos)
- Why you need to be an advocate for YOUR health and you need to TRUST yourself. If something feels off, it IS!
- How to navigate travel and eating out when you have dietary restrictions
Ginny Mahar, FMCHC, is a thyroid health and cooking coach who teaches Thyroid Thrivers how to cook well, eat well, and live well so they can FEEL WELL. Ginny has a 20+ year background as a Cordon Bleu-trained chef, food writer, and cooking instructor, but her career took a turn after a Hashimoto's diagnosis in 2011.
Through her personal health transformation, she became a passionate thyroid advocate on a mission to empower and support others on their healing journeys. She hosts a group health coaching community called The Thrivers Club and works with clients one-on-one as a Functional Medicine Health Coach. Ginny shares thyroid-friendly recipes and lifestyle content on http://hypothyroidchef.com , and the Thyroid-healthy Bites Podcast.
Let’s dive in!
Tanja x
LINKS: Travel friendly tips from Ginny: https://www.hypothyroidchef.com/blog/travel-friendly-foods-for-thyroid-thrivers Ginny's Instagram: https://www.instagram.com/hypothyroidchef/
FVY Podcast: Thyroid and Your Metabolism: https://www.tanjashaw.com/fvy339/
Hashimotos's Protocol by Izabella Wentz: https://amzn.to/3MyJmFL
Do you or someone you know have high cholesterol?
Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat?
Are you trying so hard to take care of your health, but your blood chemistry shows otherwise?
Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE.
I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these markers are high, with the exception of a recommendation to eat less fat and get a bit more exercise.
Are you curious about what really influences cholesterol levels and heart health?
Join me as I dive into the heart of health, science, and empowering YOU to become an advocate of your own health. You'll learn:
- How high cholesterol is often a SYMPTOM of other dysfunction in the body, and what to look for to improve your cholesterol levels
- Why avoiding saturated fat and meat may not be the ultimate answer.
- The functional health perspective that goes beyond "one-size-fits-all" solutions.
I'm so glad you're here. Thank you for being part of this incredible community of people who want to take charge of their health and well-being.
-Tanja x
P.S. Don't forget to subscribe, rate, and share the podcast with your friends and family. 🌟 LINKS Mentioned:
The Great Cholesterol Myth Deep Dive: If Your Gallbladder Has Been Removed
I get it, mindset talk is everywhere these days, but most people have it all wrong.
You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?"
These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but they're like a band-aid fix, leading to a never-ending cycle of ups and downs.
In this week's podcast, I break it down for you.
Changing your mindset isn't something that magically happens. It's an active process, and that's a WONDERFUL thing. It means that you can take steps to work on it every single day.
It involves unraveling those deep-rooted limiting beliefs and understanding those B.S. thoughts that get in your way. If you don't do this, you'll keep circling those same unhelpful patterns and habits.
How do we do this? It starts with slowing down and becoming aware of your thoughts and patterns. Be curious without judgment. And then, it's a process of learning how to have better conversations with yourself.
Join me on this week's podcast to dive into the actual HOW of changing your mindset. I share simple tools and strategies that I use personally, and with my clients, to create a powerful mindset shift. In case you skip this episode, I want you to know this:
There's no destination where you'll always have the "right mindset." There's no permanent arrival point. But once you have the tools, you'll know how to shift your mindset. Don't beat yourself up if you have some rough thoughts – it doesn't mean you're doing it wrong. Press play and let's work on untangling those beliefs and shifting that mindset together.
-Tanja x
When you hear the words "learning opportunity", what comes to mind? For me, its an euphenism for a failure or mistake. "No, you didn't fail, you learned!" "We learn from failure, not from success". I do agree that failures and mistakes are opportunities to learn. I do NOT agree that we don't learn from success. I think that we can learn A LOT from success, and in podcast I share how to do it.
Recall a time in life (maybe it's right now) when things were working.
Maybe it's a time that you were feeling very committed to your health goals. Maybe it was a time that following through on habits just felt easy. A time you had more energy. A time you consistently slept 8-9 hours a night like a baby kitten. A time where you were very connected with your spouse and had a lot of fun with sex. A time where you were just, well, feeling GOOD. Then, press and join me on a simple process to create your 'best self operating system'.
Success leaves clues. Success is an EXCELLENT opportunity to learn.
Take a listen and let me know what you think! -Tanja x
P.S. Here's the link to get a discount off of Deep Sleep for Canadians.
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Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖
No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨
Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️
Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️
Here are a few key takeaways from our conversation:
- 🌟 Discover a Different Marital Dynamic: Even if your partner isn't on the same page, there's hope for a positive change. Your transformation can ripple through the entire system.
- 💑 Embrace Marital Discord: It's normal! It can be the pathway to deeper connection and intimacy. Let go of any shame or guilt you might be carrying about your feelings towards your partner and your marriage.
- 🌻 Focus on Internal Work: External changes won't stick until you find peace within yourself. Boost your self-confidence and learn to live authentically.
So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️
I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟
Wishing you a day filled with love and self-discovery,
-Tanja x
Get in touch with Christine:
Christine Bongiovanni Coaching: https://christinebongiovanni.com AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach Instagram https://www.instagram.com/christine.bongiovanni/ Facebook: https://www.facebook.com/christinebongiovannicoaching/ YouTube: https://www.youtube.com/channel/UCi-SSwmOg3FzgTP7GCNV7ZQ Abundant Love Free Mini-Course: https://christinebongiovanni.com/relationship-abundance-mini-course/
Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖
No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨
Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️
Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️
Here are a few key takeaways from our conversation:
- 🌟 Discover a Different Marital Dynamic: Even if your partner isn't on the same page, there's hope for a positive change. Your transformation can ripple through the entire system.
- 💑 Embrace Marital Discord: It's normal! It can be the pathway to deeper connection and intimacy. Let go of any shame or guilt you might be carrying about your feelings towards your partner and your marriage.
- 🌻 Focus on Internal Work: External changes won't stick until you find peace within yourself. Boost your self-confidence and learn to live authentically.
So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️
I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟
Wishing you a day filled with love and self-discovery,
-Tanja x
Get in touch with Christine:
Christine Bongiovanni Coaching: https://christinebongiovanni.com AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach Instagram https://www.instagram.com/christine.bongiovanni/ Facebook: https://www.facebook.com/christinebongiovannicoaching/ YouTube: https://www.youtube.com/channel/UCi-SSwmOg3FzgTP7GCNV7ZQ Abundant Love Free Mini-Course: https://christinebongiovanni.com/relationship-abundance-mini-course/
I ventured out on a solo hike last weekend.
Tears streamed down my face as I climbed to the peak. And on the descent, I couldn't hold back the uncontrollable sobs.
It's definitely harder to cry while hiking up a mountain :)
During a coaching session last week, one courageous woman shed tears. She kept repeating, "This is silly. I shouldn't be struggling like this."
The pressure to maintain a perpetual positive facade weighs heavily on us. We're bombarded with messages urging us to "stay positive" and "look on the bright side." But what if this relentless pursuit of positivity is doing more harm than good?
There's a hidden side to this constant striving for positivity.
When we continually push away our negative emotions, we deny ourselves the chance to process and heal from them. And if we suppress them long enough, they take a toll on our mental well-being. They lead to heightened stress, anxiety, and sometimes even depression. It's like bottling up a volcano; eventually, it will erupt.
Remember Unikitty from the Lego Movie? That unicorn-cat mash-up who epitomized happiness and positivity until she transformed into Ultrakatty, an oversized, roaring fighting machine.
Suppressed emotions can also surface as physical health issues: digestive problems, stomach pain, tight muscles, or turning to food and other crutches as coping mechanisms.
By sidestepping or neglecting difficult emotions, we miss opportunities for personal growth and learning.
Press play on this podcast, head out for a walk, or grab a cup of tea and listen in. If we were in the same room, I'd offer you a big hug, and we'd share a good cry together.
Sending you warmth and understanding,
-Tanja 💕🌟
If you've been on a quest to achieve your goals, whether in health, fitness, or any area of life, you've probably heard of SMART goals – specific, measurable, attainable, relevant, and time-bound. They're like the trusty compass guiding us toward success. But let's dive deeper as there's more to the story. 😉
In the past, you may have sat down together to craft these SMART goals. They're neat, precise, and sound pretty good on paper. For instance, "lose 15 pounds by November 1" or "run a 5K in under 30 minutes by October 15th."
But, when it comes to taking care of your health, they're pretty ineffective. Here's why: They are based soley on RESULT, which you can influence, but not control. They don't focus on what you will DO, and more importantly, WHO you need to become.
Enter: Identity based goals.
These goals are not just about the 'what' but also the 'who.' It's about becoming the person who effortlessly achieves those habits. It's about rewriting the story you tell yourself, the self-talk that shapes your reality.
Imagine saying (and believing), "I am a fit, healthy person who makes choices that support my well-being." See the shift? It's like giving yourself a superpower cape.
And the thing about identity-based goals is, they align with the idea that we can never outperform who we THINK we are. It's all about upgrading your self-perception. 🦸♀️
Our self-talk shapes our actions.
If you've struggled with setting and achieving goals, I recorded this podcast for you. Take me out for a walk and let's have a conversation. -Tanja x
"I'm basically lazy" "I'm fat and ugly" "Your skin is so saggy. Everytime you move you wobble. It's ugly" These are actual words that women in my recent 5 Day Challenge would say to themselves.
Ouch.
I have done a few podcasts in the past on body acceptance and appreciation (check out episode 46 and 222 of the podcast) AND I believe it's a topic we need to speak about often.
It's not like we can listen to a podcast or read a book and then consistenly have positive, kind, helpful thoughts about ourselves. Body appreciate and acceptance is a practice. And I am working on it right alongside with you.
In this week's episode of the Fit + Vibrant You Podcast I share 5 mindset shifts and practices that have helped me to appreciate my body. I hope it helps you as well, because life is different when you feel good in your body and you deserve to feel good.
-Tanja x
You can have the best sex of your life in midlife.
Angie Byrd, my guest on this week’s podcast, stands behind that statement, and I would like to agree.
This podcast is all about helping you do midlife and beyond well. And in order to thrive and be our best selves, we need sex, connection, love and pleasure. Plus, when we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body.
Angie Byrd turns life's big questions into quests for wellness, peace, true wisdom, and living with unbridled passion. A natural leader, the insights learned from decades of living, intense experiences and working with world-class teachers led her to coaching women in the areas of health and wellness, relationships and sex, spirituality and leadership.
She is the host of the Midlife Magic and Mayhem Podcast, a weekly show for women who are ready to enter unconventional conversations about what it means to be a modern woman in midlife. This show offers the perspective of midlife as a window of opportunity to evolve and blossom into the unique, well, radiant woman that is at the core of her being.
A curious curator and mentor, Angie Byrd walks with her listeners and clients, side by side, on the path of feeding the well, wise, wild woman in us all…creating a delicious marriage of magic and mayhem along the way.
Some of my takeaways and aha moments from this episode were:
💜 How to identify and break through the most common barrier to experiencing pleasure and intimacy
💜 How to start a simple self-pleasure practice to connect to your body and feminine energy in less than 30 seconds a day
💜 The most important mindset shifts we need to make room for pleasure and intimacy in our life
I’m glad you’re here.
To get in touch with Angie, you can visit her on her website: www.angiebyrd.com or Instagram (@angie.byrd)
Angie also has runs a couples retreat: www.theplayground.love.
-Tanja x
“I fell off the wagon” “I went totally off the rails” I hear that all of the time.
Then comes the guilt and shame spiral, or making the failure epic. After all, if we’ve already fallen off the wagon, we may as well play in the mud puddles while we’re there (aka chips, chocolate, extra wine, leftover cold pizza, skipped workouts, etc.) Feeling like we're broken, or 'what's the point' it can take weeks, months, or even years to recommit. My friend, even if you've identified as a serial starter or 'all or nothing' thinker for decades, you can start a new practice right now. A practice where if you go off plan, you have the skills to regroup and carry on right away (but not let the fact that you can get back on track right away be your permission slip for going off plan in the first place).
Today on the podcast I share the mindset shifts and strategies I use to regroup and keep going when I am drifting off plan or losing focus on my goals.
Take a listen. I'm glad you're here.
-Tanja x
P.S. If you like this podcast you're going to LOVE Empowered Weight Loss, where I get to work side by side with you for 6 weeks to help you take control over food, lose weight that fits with your LIFE and LIFESTYLE without the restrictive diets.
Aging is not synonymous with decline.
Read that again and let it sink in.
It is possible for this decade of your life to be better than the last. It is possible to experience vibrant health and energy in your second half of life. It is possible that your best years are still to come.
If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta.
Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want to transform their bodies and their lives. She is the founder of Wellegant Woman Coaching and host of the podcast, Wellegant Woman: Redefining Midlife (currently ranked #9 in Apple’s List of the Top 50 Midlife Podcasts). After going through her own midlife reinvention, Karen is passionate about helping women in midlife to age powerfully, create extraordinary health and vitality, and make each new decade even better than the last.
Listen in to my conversation with Karen to discover:
- How to ditch the attachment to the number on the scale and instead focus on the metrics that REALLY matter in midlife and beyond
- Why we fizzle after the newness of a program wears off, and how to stick with it
- How to deal with judgement from others when you say no to the glass of wine or fries when going out with friends
- Why ‘everything in moderation’ may not to be working for you, and what to do instead
I’m really glad you’re here.
As you listen, consider ‘What is the ONE THING I’m going to take away from this episode?’ Better yet, message me (instagram is best: www.instagram.com/tanja_shaw or email tanja@tanjashaw.com is best) and let me know!
-Tanja x
Get in touch with Karen:
Website: https://wellegantwoman.com/ Podcast: https://podcasts.apple.com/us/podcast/wellegant-woman-redefining-midlife/id1666093399 Midlife Glow Up Guide: 7 Days to Your Healthiest and Most Radiant Self: https://wellegantwoman.com/glowup/
Do you ever feel like there's just not enough to go around? Maybe you feel restricted around food. Maybe you feel like success is a limited resource? I certainly feel like that. I wish I could write that last sentence that in past tense, but truthfully its a feeling that comes up a lot. I don't feel like there's enough.
Wayne Dyer wrote "abundance is not something we acquire. It's something we tune into".
And on this last week's hiking adventure I was given the opportunity to tune in.
While this topic may seem like a bit of a jump from a typical health and wellness topic, I promise you that I tie it altogether in the episode.
I'm so glad you're here.
Tanja x
This podcast was inspired by a workout I did at home yesterday. It took less than 30 minutes, used very little equipment and definitely got the job done.
Side note: I REALLY didn't feel like working out. But once I made the DECISION, I stopped arguing with myself and getting started became so much easier. I talk all about decision making in episode 352.
Today I want to take you behind the scenes and share what I do for my workouts, my favourite fitness apps and favourite pieces of fitness equipment.
Here are a few other workout related podcasts I've done:
How to Get Motivated to Workout: https://www.tanjashaw.com/fvy239/
Spice Up Your Indoor Workouts: https://www.tanjashaw.com/fvy207/
How to Workout to Support Your Hormones: https://www.tanjashaw.com/fvy282/
Tips to ENJOY your Workouts: https://www.tanjashaw.com/fvy111/
I hope this helps you.
Oh, and here are my current favourite workout shorts. I especially like the length as they prevent chaffing, the price point, and the side pocket for my keys and phone. I use these shorts for running, hiking and my strength workouts.
-Tanja x
Isn't it interesting how we're armed with so much information, yet creating meaningful change often feels like an uphill battle? They say "Knowledge is the first step, but application is where transformation truly happens," and I agree.
You and I both know that change goes beyond theories – it requires action, and that's where the real challenge lies.
It’s a classic case of "easier said than done." We've all been there, nodding our heads as we acknowledge that applying change is no walk in the park.
Visualize this: trying to keep a beach ball underwater. It's relentless effort, right? Just like how we approach change – constant vigilance and pressure. But as soon as we relax our grip, that beach ball shoots up. Creating change often feels the same way – the moment we ease up, old habits resurface.
What if there was a way to create change without trying so hard?
I'm so glad you're here, because in this episode of the Fit + Vibrant You Podcast I share 6 tools to make it easier to create change and stay consistent.
I hope this episode helps you a little bit.
-Tanja x
Some of the past podcasts I referenced:
https://www.tanjashaw.com/fvy343/
https://www.tanjashaw.com/fvy272/
https://www.tanjashaw.com/fvy223/
My epic hike a few weeks ago was made possible by strong legs, a good attitude and a well functioning digestive system.
We hiked 5 hours into the wilderness, and camped by a lake with no facilities. Arguably, squatting in the woods to poop is more pleasant than most pit toilets. Nonetheless, the trip would have been much different (or non existant) if I struggled with diarhea, stomach pain, bloating or constipation.
Digestive issues affect many people, but is often overlooked, and we certainly don't talk about it. And it can make life challenging.
❤️🩹 The fear of social embarrassment due to unpredictable symptoms, anxiety about traveling without suitable restroom facilities, and frustration with dietary restrictions are just a few of the hudles.
❤️🩹 The uncertainty about trigger foods and constant anxiety about flare-ups can make it challenging to plan our daily activities or commitments.
❤️🩹 Seeking help for digestive issues may lead to an unhelpful IBS diagnosis, or on a bandaid pharmaceutical such as antacids.
❤️🩹 The abundance of conflicting advice from experts on what to do to heal your gut, can also create confusion and hesitancy in taking action. **THIS is why I test, and don't guess with my clients. There is no one-size-fits all approach to healing your gut, it really depends on what is the culprit of your digestive syptoms.
AND: digestion is not just about bloating; it affects other areas of your body as well. Skin issues, hair loss, thyroid dysfunction, low energy, hormone imbalances, and mineral deficiencies can all be connected to gut imbalances.
While I do recommend testing before doing any specific protocol (for example, the stardard advice to take a probiotic can be detrimental to many), there are a few very simple, practical tips to improve digestion:
- Slow down and CHEW your food:Take a moment to pause before meals, practice deep breathing to activate the parasympathetic nervous system, and chew your food thoroughly to aid digestion.
- Identify and Eliminate Trigger Foods: Keep a food and symptom journal to track what you eat and identify potential trigger foods that worsen your symptoms. Gradually eliminate these foods from your diet and observe improvements in your digestive health.
- Manage Stress and Practice Relaxation: Recognize the connection between stress and digestive health. Incorporate stress-relief practices like meditation, yoga, or spending time in nature to reduce the impact of stress on your digestive system.
- Stay Hydrated and Move Your Body: Drink plenty of water throughout the day to aid digestion and prevent constipation. Engage in regular physical activity, such as walking, swimming, or dancing, to support healthy digestion and overall well-being.
- Get tested for comprehensive gut health (ideally hormones and minerals too) Understanding your body's unique needs can empower you to make informed decisions about your health.
On this weeks' podcast we do a deep dive into digestion. Press play and take a listen.
My friend, you deserve to live a life free from digestive discomfort. You deserve to feel good.
Questions? Email me and let me know!
To living well and having healthy bowel movements 💪
-Tanja x
My dad always says that any decision is better than no decision, and I think he's right.
When we waffle in indecision, we waste time and energy, and I don't know about you, but I need all the time and energy I can get.
It's simple, but not always easy.
I waffled in indecision on this podast. Which topic should I speak on? Should I redo it? Is it good enough? Should I record one or two today? Should I wait to record tomorrow after I plan it out better?
Time wasted. Motivation wasted. Energy wasted.
I bet you've been there before—stuck in the land of "I don't know" or "maybe later." It's like a fog that clouds our clarity, making you feel uncomfortable and unsure. But here's the secret sauce: when you finally decide and commit, that fog lifts, and you can see a clear path ahead. And that, my friend, feels good.
Now, I totally get it—making decisions can be scary sometimes.
Take picking a diet plan. There are SO MANY out there. Which one to choose? You fear making the wrong choice, so you freeze up. Or you procrastinating doing the work because it's easier to keep researching and reading diet books.
(Please tell me I'm not the only one, right?)
And then you make a decision, but then bring that decision back to the drawing table.
Picture this you're out for a fancy dinner, determined to stick to your healthy eating plan. And then it happens—the dreaded bread basket arrives. Cue the internal debate and discomfort.
But what if you simply decide to say "no" and stick to your plan? No arguing, no negotiating, just a firm decision. Suddenly, that discomfort starts to fade away, and it becomes SO MUCH easier to stay on track.
I get, this is all easier said that done (like 99.999% of things in life since talking is pretty easy). And that's why this week's podcast is all about helping you make, and stick to your decisions.
It's a skill that you, and I, get to practice every single day.
Take a listen!
With love, hope, and a sprinkle of decisiveness,
-Tanja x
What if there was something free, simple to use that could help you sleep better, reduce stress, improve your immune system, digestion and metabolism?
What if you already had access to it?
My friends, do not skip this episode!
For years (in fact, just until the last few months), I avoided learning or engaging in anything related to breathwork. I thought I already was good at breathing. I thought I knew how important it is to breath properly. I thought learning to use your breath could be done in less than 5 minutes. I mean, we breath 22,000 times a day; it can’t be that complicated!
But what I knew was just scratching the surface.
Since I’m a newbie to breathwork, so I wanted to bring on an expert to the podcast to pique your interest to start to pay attention to, and unlock the power of your breath.
My guest, Sachin Patel is a father, husband, philanthropist, functional medicine practice success coach, speaker, author, breath-work facilitator, and plant medicine advocate.
Sachin is committed to to helping others raise their consciousness, activate their inner doctor, and initiate their deepest healing through the use of lifestyle, breath-work, and respectful utilization of psilocybin.
Sachin founded The Living Proof Institute through which he pioneered a revolutionary approach to patient-centered healthcare. Sachin coaches hundreds of practitioners around the world so that they are empowered to deliver affordable and inspired care to their communities through his Perfect Practice Mentorship Program.
He is an advocate of transforming the healthcare paradigm and he has devoted his life to the betterment of healthcare for both patients and practitioners.
Whether you're a seasoned yogi or someone just starting to dip your toes into mindfulness practices, this podcast will have something for everyone.
Here's a sneak peek of what's in store for you:
🌀 Why how we breathe matters, and how to breathe correctly (including the negative consequences of poor breathing)
🌀 How different ways of breathing can change your physiology (this still blows my mind)
🌀 Quick tips for getting started and everyday practice: No need to wait for a retreat in the mountains to start benefiting from breathwork. We'll equip you with practical tips to incorporate conscious breathing into your daily routine.
Connect with Sachin: http://www.becomeproof.com
Breathwork session with Sachin: http://www.breathworkwithsachin.com
30 Habits in 30 Days: http://www.30in30.org
So, if you're ready to take a deep dive into the world of breathwork and unlock the potential within you, hit play and listen to my conversation with Sachin Patel.
Happy listening,
Tanja x
I'm fresh off a week long vacation, getting lost in the woods with my son Jacob. We hiked just over 50K (and it was a tough 50K!) from Port Renfrew to Jordan River on the Juan de Fuca Trail.
And it was AWESOME.
Most of it, anyway.
The first day was tough. The hike was a bit more 'up and down' and challenging than I expected. After 7 hours of hiking, my knees were sore, and I realized just how heavy my backpack was. By the time we got to our first campsite, I started doubting myself. I started wondering if we had taken on too much. I started to feel guilty because perhaps I was making Jacob do something he didn't really want to do. I started resenting the fact that I brought four pairs of underwear, and two pairs of shorts. I started wishing I had brought more trailmix as we worked through nearly half our snacks on the first day. And through challenges, comes lessons and growth. I wrote this reflection down in my heavy, hard-covered journal which I also brought with me on the hike.
Travel Light: Carry only what you need and what serves you. In the literal sense, for me, it meant not packing so many pairs of socks and underwear, and definitely not my journal. But it also means shedding the weight of limiting beliefs and past stories that may be holding you back.
How can you lighten your load? Can you get rid of unnecessary drama? The weight of other people's opinions? Self doubt and plaguing feelings of not enoughness? Do you need to set boundaries? Do you need to keep your mind focused on your business and not others? Are you unkind to yourself? Are you trying to do something to please others? Do you need to stop thinking you must do everything on your own? How can you lighten your load?
What are you carrying that is no longer serving you?
In this week's podcast I dive deeper into this lesson, and share 9 other life lessons from my 4 day trek. At least I made some good use of my hard-covered journal 😜 I'd love to hear from you. What can you let go of to lighten your load and make the journey of life a little more joyful?
Always listening,
-Tanja x
Do you WANT to take better care of yourself, but find that there is always something competing for your time? Do you wear multiple hats, balancing being a mom or grandmother, or caregiver with work, taking care of the household, and always find self-care and health goals at the bottom of your list of things to do?
My friend, you’re not alone, and you’re going to love my interview with Caroline Milne.
Caroline is an executive coach, helping women level up their health and lifestyle, with practical, achievable, and sustainable habits. Before becoming a health coach, Caroline was an architect and understands the pressures and constraints of the corporate space and the consequences to health.
In this episode, we cover:
- The difference between striving to be the best version of yourself and getting stuck in the perfectionism trap
- How calling yourself out and asking more of yourself can be the greatest form of self-love and self-respect
- The power of simple questions to remove overwhelm and find clarity
- HOW to get and stay consistent when you have a full life
When you’re listening, ask yourself what is the ONE THING you’re going to take away from this episode, and let us know!
-Tanja x
Connect with Caroline:
https://www.coachingwithcaroline.co.uk/
https://podcasts.apple.com/gb/podcast/health-hacks-with-caroline-milne/id1498969880
https://www.linkedin.com/in/caroline-milne-cwc/
You've probably heard that if you want to create change, you need to find your WHY
I agree. I think knowing the reasons why you want to do something, such as losing weight or improving your health is important.
But what if you don't have a good reason why? Is wanting to be thin enough?
I have some thoughts 🙋♀️
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You need a earth-moving reason why you want to lose weight. I have seen many people completely transform their life with a reason such as "I want to feel a bit better" or even "why not?". In fact, these smaller why's can be more relatable, versus "I want to live life to the fullest", which can feel too far away.
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Your why has to go beyond just weight loss. It becomes way too easy to justify indulgences because you'll make up for it tomorrow, if weight loss is the only goal. It is possible to make up for it tomomorrow by fasting or overrestricting, but you cannot undo that you are acting out of alighment with the person you want to be. You cannot undo the fact that you just broke a promise to yourself or perpetuated the all or nothing cycle.
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You need to have a plan that is CLEAR and REALISTIC. One of the reasons we aren't consistent is that we never defined what consistency is. No vague goals! And, make your plan realistic. I know you know this, but in a moment of inspiration or urgency to want to lose weight, it can be really hard to slow down and focus on one small step at a time.
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Knowing your why and having a plan isn't enough; you need to follow through. Follow through is mindset (our thoughts and conversations with ourselves) and environment. And that's why most of the work I do focuses on helping my clients level up the way they think.
I dive into all this and much more on today's podcast. Listen in and let me know what you are going to take action on!
Always listening,
Tanja x
Do you suffer from fatigue, joint and muscle pain? Have you ever through that these symptoms could be due to iron overload?
Iron is a crucial mineral necessary for maintaining good health. It plays a vital role as a primary component of hemoglobin, the molecule responsible for transporting oxygen throughout the body. By carrying oxygen to the cells, hemoglobin facilitates energy production and supports cellular development and repair processes. During the menopausal transition, which can be likened to a roller coaster ride, iron levels may also experience fluctuations.
Many women, when they have a regular menstrual cycle, or go through peri-menopause and experience heavier menstrual periods, are at risk for iron deficiency.
In post-menopause, women are more likely to have issues with toxic iron overload. When you are no longer menstruating you don’t have the opportunity to release iron with your monthly bleed anymore. Over time your iron starts to store, leading to iron overload.
Iron overload is a condition characterized by excessive accumulation of iron in the body. Iron overload often develops gradually, and symptoms may not be apparent in the early stages.Common symptoms include fatigue, joint pain, abdominal pain, loss of libido, and darkening of the skin.
If left untreated, iron overload can lead to serious complications, such as liver cirrhosis, diabetes, heart problems, and joint damage.
In this episode of the Fit and Vibrant You podcast, I chat with Dustin McFarland all about iron and iron overload.
He shares:
✔︎Common symptoms of iron overload
✔︎What to blood marker to test (and the optimal values)
✔︎Why you might have excess iron
✔︎Simple (and mostly zero cost) strategies to reduce your iron levels
Dustin McFarland FDN-P, CNC is a board-certified holistic health practitioner and founder of Serious About Wellness LLC. Through his own health challenges and struggles, Dustin decided at an early age that the only way he was going to heal himself was to learn as much as possible about being healthy. While being a personal trainer and a nutritional health coach, Dustin found his passion for helping others with their health. He is serious about helping people achieve their optimal health thru diet and lifestyle changes. He specializes in getting people out of the cycle of trial and error by focusing on their whole picture which includes their hormones, immune system, digestion, detoxification, energy systems, and neurological health. He believes in living his best life possible and strives to help others do the same. With a philosophy of maximizing every aspect of life for him and his clients, he is serious and very passionate about helping people take care of the most important asset in this life, their health.
Connect with Dustin online: https://seriousaboutwellness.com/
Disclaimer: The content provided in this episode is for informational purposes only and should not be considered as medical advice. Please consult with a qualified healthcare professional for diagnosis and treatment options specific to your condition.
A few weeks ago I went on a camping trip and it was LOVELY. I spent the long weekend with my family, disconnected from the 'real world'. No cell phones, no social media, no day-to-day 'to-do's'. I slowed down, walked each day, I spent time in nature, and many hours sitting on a boat, watching the rhythmic pattern of the fishing rod. And yes, we caught lots of trout as well.
I felt calm and I felt happy.
And those are two feelings I want more of in my life.
To state the obvious, it's much easier to feel calm and happy on vacation. But I do think that with some more intention and focus, we can feel the way we want to feel more often in our life. After all, everything we want in life is because we want to feel a certain way. We want to feel secure, safe, loved, content.
In this episode I share a simple exercise to create more feelings of calm and happy in my life. The exercise is applicable no matter which feelings you'd like more of in life.
My friend, I'm glad you're here.
Press play and let's go!
-Tanja x
Are you tired of pushing through each day, checking off the boxes, only to get up and do it all over again?
Have you chased weight loss for the promise of happiness and confidence, only to still filled with self-doubt and criticism, just in a smaller dress size?
Do you feel like you always must be doing something and have a hard time taking rest?
My friends, I am deeply honoured to have my good friend, Christine Jewell, on the Fit + Vibrant You Podcast. Christine Jewell is a Certified High Performance Coach, Integrative Health Coach + Spiritual Mentor who helps people upgrade their relationships, ignite their spirit and open their eyes to what else is waiting for them as they step boldly into a new operating system for loving, leading and living--with God at the core of it all.
She’s also a mother of 6, ages 6-20, through a blended family, a wife, and a multi-6-figure business owner, making her intimately familiar with the overwhelm and burnout that can come when pursuing fulfillment, as well as what’s possible on the other side.
Throughout our conversation, Christine shared profound insights that challenged my own perspective on life, and lead to some serious journaling the weekend after our interview.
We delved into
· power of questioning our long-held beliefs and societal norms, discovering the freedom and growth that lie beyond them.
· the importance of giving ourselves permission to rest. In a society that often glorifies busyness and productivity, we discussed the transformative power of rest and its connection to our overall well-being.
· stepping into our God-given feminine design. It was empowering to explore how honoring our feminine design can lead to greater self-acceptance, balance, and empowerment.
If you're ready to embark on a journey of self-discovery and empowerment, this episode is a must-listen. Join me as we challenge our beliefs, grant ourselves the permission to rest, and show up as the person we are meant to be.
Connect with Christine online:
Instagram: https://www.instagram.com/thechristinejewell/
Website: https://www.thechristinejewell.com/
I’m so glad that you are here!
-Tanja x
What is thyroid dysfunction, exactly? What causes it? Is it reversible? Do we need medication?
In this episode of the Fit + Vibrant You Podcast, I have a conversation with Dr. Alan Christianson, author of the Thyroid Reset Diet, where we discuss:
- The most common causes of thyroid disease and dysfunction
- How the foods we choose to fuel our body can actually help reverse thyroid disease
- What to look for on a blood test to assess thyroid function
- Why your lab results might appear ‘normal’ even though you have symptoms
Dr. Alan Christianson is a Board Certified Naturopathic Endocrinologist focusing on Thyroid care. He is a New York Times bestselling author whose recent titles include The Hormone Healing Cookbook and the Metabolism Reset Diet.
Dr. Christianson has been featured on countless media appearances including Dr. Oz, The Doctors, and The Today Show. He is the founding president of the Endocrine Association of Naturopathic Physicians and the American College of Thyroidology.
Dr. C Facebook: https://www.facebook.com/DrAlanChristianson/
Dr. C Instagram: https://www.instagram.com/dralanchristianson/
Dr. C Pinterest: https://www.pinterest.com/alannmd/
Dr. C YouTube: New - https://www.youtube.com/@drchristianson
Website: http://drchristianson.com
Ever find yourself standing in the pantry, pondering the options for a midday snack when your energy dips? Do you negotiate the wine on a Tuesday night, even though you committed you would reserve the pinot for weekends only? Do you feel like you have too many things on your to-do list?
Often we try to fight these urges and unhelpful habits by arguing with ourselves.
“I want this”. “I shouldn’t have this”. “Just this one time won’t hurt”. “I can make up for it tomorrow”. “If I have it now I’ll be less likely to indulge later on”.
And it's exhausting.
There's another way... start asking QUESTIONS.
Questions are POWERFUL. They have changed my life and the lives of the 100s of others I've worked with.
Questions don't attack. They don't judge. They don't assume. They evoke curiosity. And most importantly, they bring forward your higher-thinking brain (you know, the part of your brain that actually cares about your future self) instead of relying on the part of your brain that just wants instant pleasure.
Three of my favourite questions are:
"What is the most important thing right now?". That question brings clarity and calmness if I'm feeling overwhelmed. It also reminds me to be present with my family.
"What would make today great?". That question helps me to be more intentional with my day, apart from just ticking things off my to-do list.
And, "What do I need right now?". That question helps guide me to better choices when I have the urge to snack when I'm not hungry or find myself mindlessly scrolling through social media or any other habit that I won't be happy about.
In this week's podcast, I share these and seven more POWERFUL questions that have changed my life and can change yours too.
I'm glad you're here!
Tanja x
There are so many people out there saying things like “we all have the same 24 hours in our day” as if lack of time is the issue. In my experience, lack of time is NOT the issue. The real issue is a lack of bandwidth, the mental capacity to make better choices, and all-or-nothing thinking. it’s so much easier to make better choices when we feel calm, focused, and peaceful. Yet it’s so easy for stress and feelings of overwhelm to overtake our life. If you want to create change in your life, the first step is not to try to fit it in, it’s to give yourself SPACE. Here are a few things I do: ❤️ I have 2 alarms that go off during the day to remind me to focus on my goals and breath. ❤️ I plan my day. I make my plan match the reality of my day. This is BIG. If you over-plan, you’ll probably feel stressed out. If you don’t plan to take care of yourself, it probably won’t happen. ❤️ I ask myself A LOT of questions during the day to challenge the reasons I might feel overwhelmed or stressed. For example, “what would need to change so that I did what needs to get done without feeling stressed?” or “what would happen if I DON’T do _____ (whatever thing I think needs to be done). ❤️ I slow down with my meals. At least 3 x per day I sit, breathe and slow down. ❤️ I am practicing not rushing. I tend to try to cram everything in and use every last minute to be productive. Instead, I now plan ‘buffer’ time between tasks so that I can be present. Join me on this week's podcast for a deep dive on how to create more calm in your life so that making the better choices, for your health, relationships, and future self, are so much easier.
I'm glad you're here. -Tanja x Curious about working together? Book a time to chat here: www.tanjashaw.com/apply
If you’re like many people, you feel inspired, motivated, and enthusiastic when you start a project or program. Maybe you've had a health scare, or are motivated to get in shape for an upcoming vacation. Either way, you are DRIVEN to take action. It almost feels easy.
But over time, that motivation wanes.
You feel less excited to close the kitchen after dinner. You feel less enthusiastic about drinking sparkling water instead of wine. You feel less motivated to get up before sunrise to go to the gym. Prepping your food feels like a big pain. Maybe you even feel resentful that you have to plan your meals while your slim friend can seemingly eat whatever she wants.
In the past, you’ve given up. You slipped back into old habits and patterns.
The problem isn't that your motivation waned. The problem isn't that you don't feel the same level of enthusiasm as when you first started. The problem is that you relied on that feeling to go for your workout or say no thank you to the wine. AND... you never did anything to create that feeling of enthusiasm. Feeling enthusiastic is not required to take action, but it sure makes it a lot easier! Join me in this week's episode as I share a few of my favourite strategies to say inspired, motivated and enthusiastic on this journey.
I’m so glad you’re here!
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply -Tanja x
You've probably heard about "calories in, calories out" when it comes to weight loss. Those "for" it say that this is the principle that governs weight loss: that weight loss or gain is determined by the balance between the calories consumed and the calories burned through physical activity and metabolic processes.
Others say that this model is antiquated, and just downright wrong. In this week's podcast I share the real science behind the usefulness of the CICO model AND its limitations. If you have a weight loss, weight gain or weight maintenance goal (and yes, you'll probably fit into one of those categories ;) this episode is for you.
Join me for some common sense and a practical guide to weight loss.
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply -Tanja x
In our final episode in the Energy Series, we're going to take a look at the thyroid gland, thyroid hormones and how it impacts your ENERGY.
Fun fact: Did you know you have thyroid hormone receptors on every single cell of your body? Although we often associate the thyroid gland with our metabolism, the thyroid gland affects MANY functions in your body. Signs of an underactive thyroid gland (which is far more common and overactive) are:
- brain fog or memory problems
- hair loss
- low energy/ fatigue
- weight gain
- constipation
- depression or mood swings
- high cholesterol
- sensitivity to cold
In this week's episode I share: 🦋 Why so many women who struggle with low thyroid hormones are told that everything is normal 🦋 The ACTUAL root cause of thyroid conditions 🦋 What to do to support your thyroid gland
I'm so glad you're here!
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
The thyroid gland is regulated by the hypothalamus and the pituitary gland, which release hormones that stimulate or inhibit the production of thyroid hormones as needed to maintain a balance in the body. When the thyroid gland produces too much or too little thyroid hormone, it can lead to a range of health problems, including hyperthyroidism (overactive thyroid) and hypothyroidism (underactive thyroid).
Sometimes I don’t want to share how I eat because I don’t think there’s anything to share. I don’t have any fancy recipes. My meals are certainly not ‘Instagram worthy’ (though I do often post to my stories on instagram @tanja_shaw... along with many cat videos 😜).
BUT… they work. They are simple to make. They don’t take a lot of time. They keep me fueled for a long time. They are delicious, AND they support the goal of a fit, healthy body.
If you want to feel good in your body but don’t want to spend hours in the kitchen, this podcast is for you!
Join me on this week’s podcast for simple tips and tricks to make super healthy and delicious meals that you can enjoy anytime of day.
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media.
Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
Here are more ways I can help:
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
If you ever wanted to achieve any sort of result, whether it was in health and fitness, business or your career, you’ve probably learned about the importance of setting SMART goals. And when I you worked with me when I first started my coaching career, I would have helped you do the same.
We would sit down together and come up with a goal that fit the golden standard: it was specific, measurable, attainable, relevant, and time bound. In health and fitness, some examples are “to lose 15 pounds by November 1” or “to run 5K in under 23 minutes by October 15th.
The goal is neat, clean, clear and at the same time, completely uninspiring. And for the longest time, I never questioned the idea. I accepted the need for goals to be SMART as a truth.
But, perhaps it is possible that there’s another way (and there is).
But that doesn't mean that SMART goals don't have their place. We're not going to get anywhere by saying “one day I’ll get fit” or “one day I’ll lose weight”. Dreams without action are, well, just dreams.
That's why I've made a practice of combining inspired AND SMART goals to stay focused, motivated and moving forward on my goals every single day.
I hope this episode helps you on your journey.
If being happy, healthy, and energetic is something you're after, make sure you sign up for the 5-Day Healthy Hormones Summit happening April 24-28. To register go to www.tanjashaw.com/hormonesummit
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media.
Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
Here are more ways I can help:
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
I used to think that you didn't need to pay attention to blood sugar unless you had diabetes. I used to think that feeling hangry if I didn't eat every 2-3 hours was normal. I also used to think that going low carb was the best way to regulate blood sugar and improve energy. And I was WRONG. In part 4 of the energy series, we're going to take a look at blood sugar regulation and its role in energy. If you feel tired throughout the day, if you have difficulty staying asleep, if you crave carbs or sugar, or if you feel 'hangry' if you miss a meal, chances are you have issues with blood sugar regulation.
In this week’s podcast, I share:
✔︎ How your body is supposed to work, and what goes wrong ✔︎ How to tell if you struggle with blood sugar dysregulation ✔︎ How to balance your blood sugar levels and possibly reverse insulin resistance
I’m glad you’re here!
If being happy, healthy, and energetic is something you're after, make sure you sign up for the 5-Day Healthy Hormones Summit happening April 24-28. To register go to www.tanjashaw.com/hormonesummit
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
Do you have trouble falling asleep or staying asleep? Are you exhausted throughout the day? Struggle with brain fog or low motivation? Do you feel tired but wired? Trouble losing weight, or are you gaining weight around your midsection?
If so, you're in the right place. In part 3 in the energy series, we're going to take a look at the adrenals, and two important hormones that they produce: cortisol and DHEA (Dehydroepiandrosterone- but let's just call it DHEA :)
Cortisol’s main role is to prepare your body to interact with the external environment (such as to run from danger).
And just like most hormones in the body, we want enough cortisol levels- not too much, and not too little. Both low and high cortisol (and both low and high DHEA) causes problems.
In this episode I share:
- How to tell if you have high or low cortisol
- The weight loss advice that are burdening your adrenals and making it harder to lose weight
- Basic lifestyle protocols to support your adrenals so that you return to balance, resiliency, and feeling like YOU again
If being happy, healthy and energetic is something you're after, make sure you sign up for the 5 Day Healthy Hormones Summit happening April 24-28. To register go to www.tanjashaw.com/hormonesummit
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
Welcome back!
My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the time so that you can reclaim your energy and get back to feeling good. In part 2 on this special series on ENERGY, we dive into the importance of MINERAL balance. In part 2 of the series, I share:
✔︎ Why you should actually care about minerals
✔︎ Why calcium supplements might be making your symptoms worse
✔︎ The specific mineral imbalances that might be responsible for fatigue (amongst other symptoms such as poor digestion, brain fog and weight loss resistance) My friend, I'm so glad that you are here.
I want you to have vibrant energy so that you can feel good and feel like YOU again. If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Do you ever feel just plain tired? Like you don’t have enough energy to do the things you want to do in life. You know something’s going on… but when you get help, you’re told you just need some downtime, or to sleep more, or you need anti-depressants?
Chronic fatigue is common, but it's NOT normal. Feeling fatigued is not the problem, it is the RESULT of the problem. My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the time so that you can reclaim your energy and get back to feeling good.
You deserve to feel good, which is why I put together this podcast series to help you reclaim your ENERGY. In part 1 of the series, I share:
✔︎ The difference between a functional health approach and conventional medicine
✔︎ Why you must look beyond the symptoms and not just treat symptoms or lab results
✔︎ The mental, emotional, and spiritual reasons you might be lacking energy
✔︎ The quick fixes and low-hanging fruit to boost your energy TODAY
My friend, I'm so glad that you are here. I want you to have vibrant energy so that you can feel good and feel like YOU again. If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Why is it so hard to make a good habit but then so easy to break it or fall out of the habit ? Maybe you've been journalling, or going for a walk at lunch hour, or stretching after dinner instead of standing in the pantry. You LIKE your new habits. You feel GOOD doing your new habits. But then all of a sudden you find yourself back to your old routines. Maybe 'life happened' and your new routine was disrupted. Maybe nothing happened, and you just simply stopped doing that good habit.
What gives? Why is it so easy to break a good habit, even when it's a habit you like?
Join in me in this week's episode as I break down why it is so easy to stop a good habit, but more importantly, how to not let that happen (or how to get back on track when it does).
I'm glad you're here! -Tanja x
If you're like many women I talk to, you might think that being kind to yourself and accepting yourselves will result in complacency and letting ourselves go.
And often it does.
You let yourself off the hook. You no longer feel bad about giving into your excuses.You say “it’s OK, you’ve had a tough day” or “at least you’re better than before”
And we think that’s being KIND to ourselves. It’s NOT. It’s leading to MORE of what you don’t want.
More disappointment. Less energy. Weight gain. The pendulum swings wildly from beating yourself up and being hard on yourself, to being really accepting and complacent. My friend, neither are great strategies if you want to have a body AND life that you love. You deserve to feel good. Join in me in this week's episode as I share a third option, that is not beating yourself up or letting yourself off the hook so that you get to your goals and enjoy the journey.
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Digestion is one of the foundational systems in our body. Every other system in our body depends on good digestion so that it can function well. The food we eat become hormones, neurotransmitters, enzymes, body cells and energy... important for mood, energy, metabolism, for living vibrantly! BUT, so many women (and all people) struggle with poor digestion... and we just don't talk about it! We're too embarrassed to talk about the fact that we're not pooping regularly, or are afraid to leave the house in case we REALLY have to go. We're told to take antacids when we have heartburn, or that we just need to drink more water or take a laxative when can't go. While many of my clients do benefit from specific protocols to improve digestion and overall health, much of our poor digestion is due to poor lifestyle habits. The good news is that you can CHANGE them! Join me in this week's episode of the Fit + Vibrant You Podcast to learn simple (and free) practices you can implement to support your digestive system. When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
If you are focused on what you're giving up on your weight loss or health journey, it's very likely you'll feel deprived and well, like you are missing out. ❌ No sugar ❌ No alcohol on weekdays ❌ No more snooze button ❌ No eating at night ❌ No snacking
And while it is helpful to have clarity on your goals (no alcohol on weekends is very clear), focusing on what you're giving up is one of the quickest way to start the restrict-resent-overeat diet cycle. Join me on this week's episode for a subtle and transformative shift in mindset and strategy to make living a healthy life something you are truly blessed to do.
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Do you feel tired but wired? Have trouble sleeping? Brain fog? Trouble losing weight?
It’s time to pay attention to two small endocrine glands that sit right on top of the kidneys, called your adrenals.
The adrenals release several hormones, including cortisol. Cortisol’s main role is to prepare your body to interact with the external environment (such as to run from danger).
And if cortisol levels are too high, or too low, it’s very likely you’ll have a hard time losing weight.
When it comes to weight loss, we have been taught for years that to lose weight we must push harder: eat less, fast, go low carb, and do high intensity interval training.
And while those tactics might work for some, they don’t work for many women, especially if you’re already leading a full life: work, family, caring for parents and a brain that doesn’t seem to turn off.
I am delighted to chat with a fellow FDN, Hope Pedraza on the importance of supporting our adrenals so that we live a fit, vibrant and healthy life.
In this interview she shares:
- What the adrenals are and why they matter
- The consequences of living a fast paced, high stress life on your body
- How to support your adrenals so that you return to balance and resiliency
Hope is a certified holistic nutritionist, Functional Diagnostic Nutrition Practitioner, Reiki Master Practitioner, Human Design guide, host of the Hopeful and Wholesome podcast, and founder of inBalance, a pilates based fitness franchise. She loves being out in nature, teaching pilates and hanging out with her hubby and 2 littles.
Connect with Hope:
Instagram: instagram.com/thehopepedraza Facebook: facebook.com/groups/livewholesomeandhealthy Website: hopefulandwholesome.com
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Maybe you want to eat better, drink less wine, go to bed by 10 or floss your teeth regularly. But....
"I do well for a while, and then life gets in the way and I slip back to old habits" "I can stick with it for a while, but then I just stop doing it!""I'm really good at starting, I just can't seem to keep going"
If so, you're in the right place. We THINK that creating a plan (even a realistic plan) is enough, but it's not. You must have a process to stay focused on your goals. Every. Single. Day. In this podcast, I share a simple process to keep your goals in the forefront of your mind so that you no longer forget you had a weight loss goal when work gets busy or there's donuts in the staff room.
I'm glad you're here because you deserve to feel good.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Fatigue? Sugar cravings? Midsection weight gain? Struggle losing weight? These are all signs of insulin resistance, and there’s at least a 1 out of 3 chance you have it (higher chance over 50).
Insulin is a hormone, produced in the pancreas, that stimulates cells in the muscle, liver and fat tissue to store sugar. Insulin resistance is simply having chronically elevated levels of insulin (also called hyperinsulinemia). Untreated, it can lead to type 2 diabetes.
The problem isn’t insulin; it’s the body’s response to insulin. Cells in your muscles, body fat and liver stop responding to the signal that the hormone insulin is trying to send out - which is to take glucose out of the bloodstream and store it in cells. In this week's podcast I share: ✔︎ Why we get insulin resistance in the first place and why you should care ✔︎ How to tell if you are insulin resistant ✔︎ How to become more insulin sensitive and possibly reverse insulin resistance I'm glad you're here,
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
So you've gained weight... now what?
If you're like most women I work with (and like myself), your tendency is to either: Get frustrated, and then 'get serious' by getting on a new diet, working out harder or being more restrictive OR Get frustrated and give up.
Neither are the best choice if your goal is sustainable weight loss and freedom from the diet obsession. Join me in this week's podcast as I share a third (and better) option if you gained a few pounds.
I'm glad that you're here,
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Do you feel like you're worthy of feeling good? Getting the life you want? Losing weight?
Chances are, your first answer is YES.
But think about it for a moment... do you? Do you love and respect yourself? Are you on your own side? Do you speak kindly to yourself? Do you believe in yourself? I just received two emails this week from two clients about their journey to worthiness.
"I finally figured out I was worthy of love and started to love myself."
"You and your program revealed to me the areas of my life that were preventing me from loving me and my worth and keeping me in an endless cycle of helplessness and hopelessness." I believe that you are worth it. I believe you deserve to feel good. And I'm glad that you're here. Press play and let's dive in! -Tanja x
Join my live training to Break Free from Self Sabotage. It's FREE and it's happening this month!
In the past few weeks I have received many questions from podcast listeners about inner peace.
More specifically, the question is "why can't I find inner peace?".
Inner peace refers to a "deliberate state of either psychological or spiritual calmness despite the potential presence of stressors."
Norman Vincent Peale says “the life of inner peace, being harmonious and without stress, is the easiest type of existence.”
It sounds nice... so how do we get there? That, my friend, is exactly what we're going to dive into in this podcast episode. Hit play and let's talk! I'm glad that you are here,
Tanja x Remember to join my live training to Break Free from Self Sabotage.
If you’re stuck in a pattern that you don’t like, this podcast is for YOU.
Here’s the truth: you already know HOW TO break through it.
The internet is full of HOW TO advice: ✔︎ 5 Steps to Overcome Emotional Eating ✔︎ 3 Ways to Stop Nighttime Eating ✔︎ 6 Secrets to Losing Weight After 50
But if you’re still stuck in a pattern that you don’t like, stop searching for more HOW TO information.
Instead, ask yourself: “Do I WANT TO?”
You might be thinking “of course I do!” And I believe you. But I also believe that your current pattern, the one you want so badly to overcome is also serving you.
Friend, join me in the podcast for an honest conversation about your patterns, and the beliefs that are getting in your way.
I’m glad that you’re here, Tanja x
I LOVE this time of year. As we get set to welcome a New Year, it's the perfect time to pause, reflect and set inspired goals for 2023.
Inspired goals are different from New Year's Resolutions or the more standard goals such as "lose weight, eat more veggies, start exercising and so on.
It's a process I do every single year with my team, my family, my husband and myself.
And this year, I invite you to do it with me.
This podcast is a recording from a live workshop I hosted on this powerful process to reflect on 2022 and set inspiring, meaningful goals for 2023.
I am so excited for 2023 because of this process, and I'm excited to share it with you.
So, grab your journal and a pen, block off a bit of time, and let’s dive in!
The best is yet to come.
Love, Tanja x
Let's talk self sabotage and WHY you do it.
You might think that if I WANT to lose weight, then why do I keep reverting to old habits? if you WANT it so badly, so why do I keep slipping off plan when you start to lose some weight? Or why do I start each day with great intentions but end up face first in the ice cream after dinner?
Enter self sabotage (no applause required)
Take a deep breath. It’s normal. You’re not broken. You’re human.
Friend, let’s have a chat about ending self sabotage so that you can finally have the body and life you want… and deserve.
In this podcast I break down the three layers of self sabotage so that you can stop getting in your own way.
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Relationships are a big part of life, and this week I am thrilled to bring on Jennifer Hurvitz, relationship and dating expert to help us THRIVE in our relationships.
Jennifer is known for her no-nonsense approach to all things relationships and is proud to say she's made quite the career out of disastrous circumstances...her divorce. She's a Relationship Expert, Dating Coach, best-selling author, and host of the award-winning Doing Relationships Right podcast.
No matter where you are in your current relationship- newly divorced, never been married and still searching for the ‘perfect mate’, or 30 years into your marriage, you’re going to experience an ‘aha moment’ in this episode.
Join us for some real talk as Jennifer calls out some of the most common relationship mistakes (and yes, I've definitely done them!), how to have a difficult conversation, as well as simple daily practices to strengthen your relationship.
Connect with Jenn online: https://www.jenniferhurvitz.com/ https://www.instagram.com/doingrelationshipsright/ Listen to her podcast, Doing Relationships Right wherever you listen to podcasts
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Sticking to a healthy eating plan and regular exercise routine can be a challenge any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut.
Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy. Stress and guilt around food choices is counterproductive to keeping healthy and enjoying the holidays.
Fortunately, you CAN look and feel your best during the holidays! Follow these tips to thrive during the holidays: to fully enjoy the holiday season without ringing in the New Year feeling like the jolly man himself.
In this episode of the Fit and Vibrant You Podcast, I share one POWERFUL mindset shift and one powerful strategy to apply so that you can enjoy the holidays AND feel good in your body. Fit and vibrant women don’t choose between enjoying the holiday and staying on track with their choices. They have both. Let’s do something different this holiday.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Weight loss might be a high priority for you, but it's not for your body. Your body's first priority is survival. And if you are chronically stressed, your body will prioritize stress management (survival) over your metabolism. But stress isn't just work deadlines, a tight budget and rush hour traffic. There are many other stressors that you might not even be aware of, and yet they are impacting how you feel (and yes, your ability to lose weight) every single day. Press play and join me for a bit of science, strategies and mindset shifts to manage stress and live a vibrant life.
-Tanja x When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
The two questions I get asked the most often are:
"How do I get motivated?" and
"How do I get more consistent?"
If you're like most people, you feel inspired, motivated, and enthusiastic when you start a project or program. But over time, that motivation wanes.
You feel less excited to close the kitchen after dinner.
You feel less enthusiastic about drinking sparkling water instead of wine.
You feel less motivated to get up before sunrise to go to the gym.
In the past, you've given up. You slipped back into old habits and patterns.
This time, let's do something different. Take a listen to this episode for a new perspective on enthusiasm.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident, and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
The two questions I get asked the most often are:
"How do I get motivated?" and
"How do I get more consistent?"
If you're like most people, you feel inspired, motivated and enthusiastic when you start a project of program. But over time, that motivation wanes.
You feel less excited to close the kitchen after dinner.
You feel less enthusiastic about drinking sparkling water instead of wine.
You feel less motivated to get up before the sunrise to go to the gym.
In the past you've given up. You slipped back into old habits and patterns.
This time, let's do something different. Take a listen to this episode for a new perspective on enthusiasm.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
**Instead of learning tools and mindset strategies to overcome sugar cravings, wouldn't it be better if you didn't have them in the first place?
I USED to think overcoming sugar cravings was just about mindset; and while I still think mindset is important, it's not everything. There's a lot we can DO to minimize cravings, so that we don't need to practice our mindset ninjas skills every night when the oreos call.**And that's exactly what we're going to do in this podcast.
Grab your device, hit play and let's chat!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Friend, I don't know about you, but I often need to hear things more than once before they sink in. I need to REMIND myself of helpful tools and mindset shifts often.
I can listen to a podcast or read a book and feel motivated and inspired, and then go take action. But then, as the days and weeks pass, I can find myself drifting into unhelpful thoughts and old patterns.
I'm pretty sure I'm not alone 🙋♀️
But with every reminder, the tools and mindset shifts borrow a little deeper into my being, until eventually, it's just who I am.
Let this week's podcast to a timely reminder for you (and me) on four important tools and mindset shifts to get you the body and life you want, and deserve.
I'm really glad you're here!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Chances are, if you're reading this or listening to this podcast, you want to lose weight without the diet obsession. You want to get to your happy, healthy weight and STAY there. You want to get consistent and stay consistent. You don't want to think about food all the time.
I hear you. What you want IS possible, but the path to get there is not a straight line.
It can be messy, it can feel uncomfortable, and some of the steps to get there might not lead to weight loss. In fact, some even might have you gaining some weight.
I recorded this podcast to remind you that we are playing the LONG game. I also share something that I've never shared on the podcast before.
I'm glad you're here. I'm on this journey with you.
Press play and let's really talk about what this journey actually looks like.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Menopause is NOT just about your hormones.
Yes, you read that right!
While hormones might be the first thing you think of when you think of menopause, if you want to thrive in perimenopause, menopause and postmenopause, there are many other factors you must consider.
If you want to feel good at this stage of your life (and I don't know who wouldn't!) you're going to love my interview with Jennifer Harrington.
Jennifer (Jenn) Harrington is a Naturopath who specializes in naturally supporting women transitioning into menopause. She is the Clinical Director of Menopause Natural Solutions and author of "From Invisible to Invincible, the natural menopause revolution.
We get a bit sciencey, but I firmly believe that the more you understand WHY the habits that Jenn recommends are important, you'll be more inclined to do them. I also believe that when you understand a bit about how your body works, you'll be able to ask better questions and have a more active role alongside your healthcare practitioner.
Join our conversation to learn
✔️ The other factors you'll want to consider in this stage of your life
✔️ Simple strategies to minimize hot flushes
✔️ Strategies on how to get started preparing for menopause
To connect with Jenn, go to https://www.menopausenaturalsolutions.com/
Enjoy the interview!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Can food freedom and weight loss goals co-exist?
Can you love your body and still want to lose weight?
Can you have discipline without rigidity?
In a world of polarized views, it's easy to fall into the trap of black and white thinking, and to end up confused and stuck in a pattern or all-or-nothing actions.
If you want to find that middle ground of consistency and sustainability, WHILE getting results and loving the journey, you're going to want to listen to my conversation with Jess Brown.
We cover:
💕Why it can be so hard to just listen to your body and start intuitive eating when you're breaking the diet cycle
💕The difference between discipline and obsession
💕How to determine if your diet is right for YOU
💕The impact your gut has on emotional and stress eating
Jessika Brown is a mom, wife, boss and is super passionate about health.
As a Registered Dietitian (RD) she has been working in the health industry for the last 13 years. Jess runs a medical nutrition therapy clinic and is an adjunct professor for nutrition at the University of New Mexico. She has certifications in Eating Disorders (CEDRD) and Sports Dietetics (CSSD). Jess has been trained as a Certified Wellness Coach and American Council on Exercise Group Fitness Instructor. Her passion project is hosting the Fuel Her Awesome Podcast.
One of her passions is public speaking and she has done so in several settings including speaking at corporate events, the New Mexico Dietetic Association Annual Conference, and TedxABQ Main Event. Check out her TEDx talk- “A Healthy Cause to Find a Healthy You.”
Spending so much time in the world of nutrition, mixed with a history of an eating disorder and the reality of being a mama to the stereotypical “mac and cheese and chicken nugget” kids – Jess has grown into a relationship with food and her body that is somewhere between intention and grace, discipline with sprinkles of flexibility. When she is not working you will likely find her somewhere in the mountains with her family and a cup of coffee in hand.
Connect with Jess online:
Website: https://jessbrownrd.com/
Instagram: https://www.instagram.com/jessbrownrd/
Facebook: https://www.facebook.com/jessbrownrd/
Fuel Her Awesome Podcast on iTunes: https://podcasts.apple.com/us/podcast/fuel-her-awesome-food-freedom-intuitive-eating-overcoming/id1547179580
When you’re ready to take the next step, here’s how I can help.
⭐️ Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
"When you’re not used to being confident, confidence feels like arrogance.
When you’re used to being passive, assertiveness feels like aggression.
When you’re not used to getting your needs met, prioritizing yourself feels selfish.
Your comfort zone is not a good benchmark."
One of our members posted this quote from Dr. Vassilia (@junocounseling) to our members' Facebook group a while back.
It's the kind of thing you see on social media and think 'so true'... and then move on to the next thing.
Let's dive in to this a bit more. I think there's a lot that we can take from these words, and apply to our journey.
Hit play on the podcast and let's go!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
I said the D Word! Call it a diet, lifestyle, eating habits, I am simply referring to the food that you put into your mouth. Undoubtedly, what you put into your body impacts how your body looks, functions, and how you feel.
There are plenty of eating styles and ‘diet plans’ to choose from: from Atkins to the Zone, vegan to paleo, low fat to high fat and everything in between.
Proponents of each diet tout that their plan is better because of X, Y and Z, and each are backed up with plenty of before and after photos and success stories. Some even have legitimate scientific evidence to ‘prove’ that the plan works.
However, you might try the latest and greatest diet and feel terrible... while your friend thrived on it. She might have lost weight while you had intense cravings and digestive issues.
There is no ‘best diet for all humans. We have different genetics, lifestyle preferences, and tastes.
But there may be a ‘best diet’ or ‘best way of eating’ for you.
In this podcast I dive into a few of the key questions you need to ask to determine if what you are doing is working for YOU.
I'm glad you're here!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you’re stressed?
It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead.
“O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever.
You KNOW that eating doesn't really help resolve the cause of the stress, but in the moment, the chips, chocolate or wine are calling (um.... screaming) at you to take the edge off.
Join me as I dive into a three-prong approach for reducing stress eating and some in the moment strategies to handle stress without food.
Press play and let’s go!
-Tanja
When you’re ready to take the next step, here’s how I can help.
⭐️ Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Have you ever thought that maybe you don't 'want it' enough (the weight loss results) because you're not doing what it takes?
That if you had a WANTED to lose weight more, you'd stick to your plan? You'd drink your water, go for a walk to unwind instead of going to the wine, and close the kitchen after dinner?
I believe that you do WANT it enough. But what you might not have created is the WANT to do what you need to do to lose the weight.
You see, as humans, we are motivated by pain and pleasure. We move toward pleasure and away from pain.
You get pleasure from overeating. You get pleasure from the sweets and crunchy snacks. You minimize pain when you drink wine when you're stressed.
What if you started changing what you link pain and pleasure to so that you increase your motivation and desire to make choices that will get you closer to your goal, and lessen your desire to make poor choices.
In this podcast you’ll learn how to do just that!
Listen in and TAKE ACTION.
And if you're enjoying the podcast, please take a few minutes to leave a rating and review on iTunes or wherever you listen to podcasts.
I appreciate you!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Empowered Weight Loss starts September 26! Learn more at www.sabotagetocontrol.com/signup
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
I often get asked "how do I take care of myself without feeling guilty?"
There's actually two parts to this:
1. How do I take care of myself
2. How can I stop feeling guilty when I put myself first
And friend, we're going to dive into both parts in today's episode.
I'm so excited you're here because this is a topic that comes up a lot. We put everyone else's needs before our own, and end up feeling exhausted, underappreciated, resentful and frustrated (and with unwanted pounds).
That's about to change. YOU deserve to take care of yourself.
Press play, and join me to work on the mindset around self care, plus some simple strategies to actually do it.
I'm glad you're here!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ The Self Sabotage Solution 5 Day Challenge starts TODAY! It's not too late to join. Go to www.sabotagetocontrol.com to join.
⭐️ Empowered Weight Loss starts on September 26! Learn more at www.sabotagetocontrol.com/signup
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Have you ever looked at other people's success and thought "I can't do that because _________". That somehow they are different from us?
I certainly have.
We think that somehow things are easier for them. Or they possess some natural talent that we don't have.
And these thoughts serve us... they make us feel better for settling for the status quo.
We can feel better for settling, or we can feel better for achieving what we really want.
Friend, press play and join me for a quick kick in the butt to overcome some of the sneaky thoughts holding us back so that you can keep pressing on toward your goals.
And be sure to grab your spot in the FREE Self Sabotage Solution 5 Day Challenge. We get started on September 19. Go to www.sabotagetocontrol.com to register!
Keep going!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Registration for the FREE Self Sabotage Solution 5 Day Challenge is open! Go to www.sabotagetocontrol.com to register.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Good morning!
On this week's podcast I share 3 reasons why you fizzle out on your weight loss journey.
It's so common to start strong; you're excited! You're motivated! You believe that THIS TIME will be different. But over time, you find yourself slipping back to old habits. Things aren't quite as exciting anymore. You're bored. You lose focus.
Once you know about these three common reasons you fizzle out, you can do something about it!
Let's do this.
And be sure to grab your spot in the FREE Self Sabotage Solution 5 Day Challenge. We get started on September 19. Go to www.sabotagetocontrol.com to register!
Keep going!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Registration for the FREE Self Sabotage Solution 5 Day Challenge is open! Go to www.sabotagetocontrol.com to register.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You have ditched the diet cycle, and have normalized your relationship with food, and you're actually nice to yourself (most of the time anyway ;), but you want more.
You really do want to lose some more weight, or level up your fitness, but you're afraid that you'll revert back into the diet obsession.
There are many people out there who say that intentional weight loss is the cause of diet obsession and self hate.
I strongly disagree.
I believe you can have a joyful, peaceful relationship with food AND pursue weight loss goals.
I believe you can lose weight without being obsessed with your diet.
I believe you can fine tune your eating habits without falling into the 'all or nothing' trap.
I'm really glad you're here.
Let's dive in!
If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Save the date! The Self Sabotage Solution 5 Day Challenge starts September 19.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
There is no single, optimal diet for every person. In this episode of the Fit + Vibrant You Podcast I share my thoughts on WHY you might be confused about what to eat and to bring some clarity to all the confusion and misunderstanding that's out there in order to help you make more informed and better choices for your own dietary approach.
I'm really glad you're here!
If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Save the date! The Self Sabotage Solution 5 Day Challenge starts September 19.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
If you believe it, you can achieve it. Undoubtedly, you’ve heard that quote before. We say it, we take it as lip service.
But take a moment to really think about what it means. Let it sink in.
If you believe it. You can achieve it.
The inverse would be:
if you don’t believe it. You can’t achieve it.
Do you believe you yourself? Do you believe you can achieve your goals? That you can lose the weight and keep it off? That you can create a permanent lifestyle change? Get out of debt? Get that job? Build your business?
Do you believe, without a shadow or a doubt that you can reach your goal?
If the answer is no, this podcast is FOR YOU
I'm so glad you're here.
If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Today I am answering YOUR questions on the Fit + Vibrant You Podcast.
I answer your questions on carbs, how many calories a post menopausal women needs, journalling, how to stop the spiral once it starts and how to become aware of the bad habits you do without thinking.
This is your show, and if you have a question you’d like me to answer on the podcast, please email me at tanja@tanjashaw.com, or DM me on social media (Instagram is best: instagram.com/tanja_shaw)
Grab your ear buds, press play and let’s go for a walk (or drive) together!
-Tanja x
Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/
When you’re ready to take the next step, here’s how I can help.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Hello friend!
Today on the podcast i'm sharing a few of my favourite tool and mindset shifts that have helped me get consistent and stay consistent.
Let's have a chat about...
💕 How to know when to quit... because sometimes you need to!
💕 Learning how to pivot when 'life happens'
💕 How to make staying on plan EASIER
Press play on this podcast, listen in, and then take action.
I’m glad you’re here.
-Tanja x
Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/
When you’re ready to take the next step, here’s how I can help.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You've probably heard somewhere along the way that you shouldn't compare yourself to others. Or the only person you should be better than is who you were yesterday.
These quotes and statements make really lovely quote cards, but making it a practice is a very different story.
We DO compare ourselves to others. It's normal, and sometimes it's even helpful. And sometimes it's not helfpul to compare yourself to where you were yesterday.
Join me for some real talk on comparison mode. As you listen, check in where YOU are at on the comparison spectrum, and apply any of the tools I share that resonate with you (and leave the rest :)
Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You've heard it before:
"Just take one small step forward"
"Big journeys begin with small steps"
"A little progress each day adds up to big results"
"Just walk 5 minutes."
It makes sense logically, but when it comes to making it a practice, we often hit some roadblocks.
This week on the Fit and Vibrant You Podcast, I break down why taking 'just one small step forward' might not be working for you, and most importantly, what to do instead.
Friend, I'm really glad you're here. Press play, go for a walk, and let's chat!
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
If what you were doing is no longer working, doing the same thing, but harder, is not the answer.
It's frustrating! And sometimes it can be hard to find the answers you need.
Your body has changed. It only makes sense that what you do to take care of your body will change too.
This week I’ve invited Dr. Beth Westie on the Fit + Vibrant You Podcast to share for a conversation on women's health and hormones.
We cover:
💕 The most common types of hormone imbalance
💕 Symptoms of hormone imbalance (and why you should get help).
💕 Simple practices to balance your hormones and thrive during menopause and post-menopause
Press play and listen in. Better yet, grab your earbuds and go for a walk while you listen in!
Dr. Beth is the author of the Best Selling book, The Female Fat Solution, the creator of the 12 Week Female Hormone Solution, the Eat for Your Cycle™ Method, and the host of The Female Health Solution Podcast. She has made it her mission to change the way women view their health. Working to educate and empower women to take their health into their own hands, she uses nutrition to help women work with the natural cycle of their bodies to achieve lasting weight loss results.
Connect with Dr. Beth online:
www.drbethwestie.com
www.instagram.com/drbethwestie
www.facebook.com/drbethwestie
www.youtube.com/c/drbethwestie
When you’re ready to take the next step, here’s how I can help.
⭐️ Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Hello there!
I get asked A LOT about consistency. Most people think they know what consistency is (I go over what it ACTUALLY is in this podcast), but have not yet figured out how to make it happen.
A lot gets in our way... and 99% of what gets in the way is OURSELVES.
Press play on this podcast, listen in, and then take action.
I'm glad you're here.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Hello there!
Do you ever feel like you're managing all the tasks in your life-for your household, career, relationships, your own health- and you check all the boxes, but never really feel like you're getting anywhere? And overtime, your motivation to do the things wanes?
Me too.
Doing the THING to get you to where you want to go will not get you there if you're missing this critical step.
Friend, you deserve to feel good.
Press play on this podcast, listen in, and then take action.
I'm glad you're here.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Hello there!
SO MANY women say this will make their life easier, that doing this one thing will dramatically improve their eating habits (and it's true, it will) ... but then don't.
I'm talking about meal prep and meal planning.
So what gets in the way?
As it turns out, lots.
The bandwidth to get started, perfectionism, limiting beliefs, overcomplicating it, and time.
The quickest way forward is not to DO more, it's to BREAK THROUGH the barriers that are getting in the way.
Join me on this week's podcast as we SIMPLIFY meal prep and planning so that you can save time in the kitchen and get rid of the "what do I eat?" question.
When you’re ready to take the next step, here’s how I can help.
⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals."-Jim Rohn
Are you stuck in learning? Reading more books about diet and weight loss, listening to more podcast on hormones and energy... when what you really need is to apply the fundamentals?
Personally, I find the idea that we can get results with a few simple, foundational habits incredibly FREEING. I hope it does the same for you!
Join me for a quick chat on SIMPLIFYING your habits; specifically the habits to boost your energy and lose weight.
Take a listen, and most importantly, TAKE ACTION. Let me know what you are going to DO with the information I share (either email me, tag me on social, or send me a DM!)
You deserve to feel good in your body.
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
“You can never outperform your own self-image.” Maxwell Maltz
Have you ever thought that it is your beliefs about YOURSELF that stop you from achieving your goals?
You sabotage your weight loss goals because you don't believe you can actually be successful.
You don't say no to others because you don't think your needs are important.
You don't sign up for a program because you don't think you're worth the investment.
How you see yourself will impact all areas of your life. But how do you raise your self image? How do you change the belief that you're not good enough or deserving?
Friend, I'm glad you're here.
Take a listen, and most importantly, TAKE ACTION.
You deserve to feel good.
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
The Most Common Trait of Chronic Dieters Is… Perfectionism.
Perfectionism, according to the dictionary (er… Google) is a refusal to accept any standard short of perfection. And is the most common trait of women who struggle with their diet.
So many women claim they are ‘all or nothing’ when it comes to their food choices. They either have to do it perfectly, or they rubber-band in the opposite direction because they eventually crumble under the pressure.
No doubt, it feels good to be perfect. Your diet is neat and tidy. You’re in control. You’re ticking off the boxes. But if you want to lose weight AND keep it off, it’s time to stop chasing perfection.
I've done podcasts and written blogs about perfectionism in the past. If this is something you struggle with (and if you listen to this podcast, I bet that you do!), take a listen to them as well.
In this podcast I share a few HUGE breakthroughs my clients had during our 1-1 or group coaching.
Perfectionism is a nasty prison to be in. I hope this helps you to get out.
-Tanja x
⭐️ Register for the Free Masterclass: The Path to Losing Your Weight for the Last Time: www.sabotagetocontrol.com/masterclass
When you’re ready to take the next step, here’s how I can help.
⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Do you only keep a food journal when you're eating well? Do you often skip your evening reflection or your weigh in when you've been off plan?
It feels good when we're doing well, but what about when we're not?
That's when most of us want to STOP looking at the data. We want to ignore what's going on because it feels more comfortable.
Friend, I want you to feel good about yourself not because you're ignoring the truth. I don't want you to pretend that the negative habits and consequences aren't happening, because they are. I want you to feel better because you are doing something about it.
Let this be the episode that lights a fire under you so that you can make a change.
Let me call you out. Let me be honest with you (kind, but honest)
-Tanja x
Links I mentioned:
⭐️ Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com
⭐️ Register for the Free Masterclass: The Path to Losing Your Weight for the Last Time: www.sabotagetocontrol.com/masterclass
When you’re ready to take the next step, here’s how I can help.
⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
**Good morning friend!
This podcast is inspired by a recent lightbulb moment I had while working out at the gym (specifically I was doing a single arm cable chest press :). It wasn't a new idea to me, but it hit me at a deeper level. I drove home, set up my computer, hit record, and now you have episode #286! So many women I work with struggle with all or nothing thinking. And even if it might be better than before, the tendency or all or nothing thinking persists.
In today's podcast, I share a POWERFUL mindset shift that will immediately overcome the 'what's the point of _____' excuse.
Press play, better yet, go for a 17 minute walk and press play, and join me on the Fit + Vibrant You Podcast!
I'd love to hear your thoughts. Listen in and send me an email or DM me on social.
And make sure you join the Self-Sabotage Solution 5 Day Challenge. www.sabotagetocontrol.com -Tanja x When you’re ready to take the next step, here’s how I can help.** ⭐️ Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com ⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose.
In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey.
Press play, better yet, go for a walk and press play, and join me on the Fit + Vibrant You Podcast!
When you’re ready to take the next step, here’s how I can help.
⭐️ Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com
⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Don't reward yourself with food, you're not a dog.
Don't call it a cheat meal. Food is fuel.
What's your guilty pleasure?
There's no wonder so many of us struggle with out relationship with food... it's CONFUSING!
There's so many cute little memes on social media preaching an all-or-nothing way of thinking around food. And therein lies the problem.
Join me on today's episode of the Fit + Vibrant You podcast for some real talk about the dogmatic advice I hear from the so-called experts.
I go on a bit of a rant, but I think it's a meaningful rant. I'd love to know your thoughts on this topic. DM me on social media or send me an email: tanja@tanjashaw.com
-Tanja x
When you’re ready to take the next step, here’s how I can help. ⭐️ Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com ⭐️ Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Most women have tried everything to lose weight…except consistency.
Let’s change that.
“I do well for a while… and then I fall off.”
Many women I’ve worked with have tried everything… Juice fasts. Weight watchers. Noom. Sure Slim. Keto. Whole30. They’ve gone through all the diets and workout plans.
They’ve tried everything… except consistency.
But consistency is not something you have or don't have. It's a skill that you learn and practice and get better at.
If you want to get and STAY consistent, this episode is for you. Press play and listen in!
When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
It's no surprise that your body will change through the decades and you might have noticed that what worked in the past is longer working for you.
Before you throw in the towel, or try pushing HARDER, listen to this episode.
Your body has changed. It only makes sense that your workouts should too!
This week I've invited Debra Atkinson on the Fit + Vibrant You Podcast to share how to workout throughout menopause to have the vibrant energy and strength you want, and deserve.
We cover:
💕 Why you need to think about HORMONES and not just calories in/ calories out (and HOW to actually do that).
💕 Best strength exercises to support your metabolism
💕 How to tell if things are working (or not working) without stepping on the bathroom scale
Press play, and listen in. Better yet, grab your earbuds and go for a walk while you listen in!
About Debra:
Functional Health Coach, Hormone B alancing Fitness Expert, and Flipping 50 founder Debra Atkinson has helped over 250,000 women “flip” their second half with the vitality and energy they want. She’s the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust; and Hot, Not Bothered. Debra hosts Flipping 50 TV and the Flipping 50 podcast, an AARP top podcast for 50+. She is a frequent speaker and TEDx presenter of Everything Women in Menopause Learned About Exercise May Be a Lie.
She has 38-years full time fitness experience, is an International fitness presenter for associations including International Council on Active Aging, IDEA, NSCA, and Athletic Business, and CanFitPro. She’s an American Council on Exercise Subject Matter Expert, and prior Senior Lecturer in Kinesiology at Iowa State University. Debra is also founder of Flippingfifty.com and creator of the Flipping 50 Fitness Specialist program for fitness professionals. She’s a frequent contributor at HuffPost, ShareCare, and other featured outlets and on the Education Advisory Board for Medfit.org.
Connect with Debra online:
https://www.flippingfifty.com
https://www.facebook.com/flipping50tv
https://www.youtube.com/flipping50tv
https://www.instagram.com/flipping50tv
When you’re ready to take the next step, here’s how I can help.
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Have you ever been swayed to 'cheat' on your diet because you don't want to appear better than your friends?
At what point, after so many failed attempts, do you just accept that you love food and whatever body comes with that?
Today I'm answering YOUR questions.
I'll share my opinions on these questions, plus some other topics around motivation, fruit and nibbling in the kitchen.
If you have a question, reach out! You can email me: tanja@tanjashaw.com or dm me on instagram (@tanja_shaw)
When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You're motivated to eat well and workout. You're eating the right foods and getting movement in every day. You wonder "Why can't I lose weight no matter what I do?" Food, exercise, stress, sleep, water all impact your health. And, so does your environmental toxins. In fact, some of the toxins can lead to weight loss resistance.
Where to start? What to do?
I've invited Kelly Bonanno on the podcast to help.
Listen in to our conversation to discover:
💕 How toxins can impact your overall health, your hormones and your body's ability to lose fat
💕 The most common mistakes when going clean (and what to do instead)
💕 Simple ways to get started without feeling overwhelmed
You’re going to want to take notes and take action!
Kelly Bonanno is an Eco Lifestyle & Wellness Coach, mom to 2 teenage boys, speaker, and host of Clean Beauty Scene Podcast. She helps women over 40 break free from dieting, lose weight permanently, manage stress and increase energy without counting calories or giving up wine, chocolate, and fun with her signature holistic, realistic approach, The Body Harmony Method. Kelly also helps business owners reduce sick days and burnout while increasing productivity, focus, and morale with her innovative wellness programs and workshops.
Find Kelly Online:
5 Steps To Improve Your Metabolism & Kickstart Weight Loss After 40 Toolkit: https://kellybonanno.com/metabolism
Website: https://kellybonanno.com/
Clean Beauty Scene Podcast: https://kellybonanno.com/podcast/
Facebook Group: https://www.facebook.com/groups/savvygirlsorganicworld
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
I don't think I really need to ask "do you want to lose weight/ eat healthier, etc. without feeling deprived?"
The answer is obviously yes.
No, Tanja. Could you please share with me how to lose weight while being miserable?If you listen to the podcast, you've probably dieted in the past. You do well for a while, but then feel deprived, and end up slipping back into past patterns.
If you want to lose weight, restriction is necessary.
Deprivation, however, is a choice.
Press play and join me for some real talk on what you call deprivation.
I'll share a new perspective and give you some simple strategies to enjoy weight loss without feeling deprived.
When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Do you ever feel like the things you used to like doing no longer bring you joy? Your 'get up and go' is no longer there? On paper your life is good, but you don't have the energy to LIVE your life?
If so, you're not alone. According to Time Magazine, 42% of women say they have consistently felt burned out at work in 2021. And the problem isn't reserved only for women who work outside the home. The demands of home life and caring for others can lead to burnout.
On this week's podcast, I'm joined by Anya Perry to help guide you if you're feeling stressed or burned out.
Listen in to discover:
-how to tell if you're getting burned out
-what to do to recover if you are burned out
-simple practices to build the life you want to so that you enjoy vibrant energy for years to come
Anya Perry is a work-life balance coach, Primal Health Coach, USA Weightlifting, and CrossFit Level 1 coach as well as the founder of the Habit Queen Podcast. Anya helps type-A stressed-out women create more balance, peace, health, and vitality in their lives.
Connect with Anya online:
Instagram: https://www.instagram.com/anya.perry/
Website: https://www.anyaperry.com/
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You’ve given your diet an overhaul- said farewell to the processed foods and started eating healthier. You already feel better- happier, healthier and more energetic.
Except there’s just one set back: your family. They’re not ready to swap cheesy white noodles for veggies, or to give up their cookies and chips.
Now you find yourself cooking at least 2 or 3 different meals in order for your family to sit down together for dinner. And frankly, it’s exhausting.
Sound familiar?
If so, you’re not alone. In fact, I’m right there with you. While my healthy eating habits have slowly rubbed off on my family over the years, my diet is quite different than my family’s. Our dinners do look a bit different, but I’ve mastered the art of not cooking entirely separate meals while enjoying slightly different variations in eating styles.
Join me on this week's podcast as I share simple strategies (and yes, some mindset shifts) to make healthy eating a breeze, even if you're the only one doing it.
Take a listen and let me know how you're going to take action!
-Tanja x
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Hit a weight loss stumbling block?
Maybe you’ve plateaued… or slipped back on a few of your habits?
Maybe you lack motivation, or are feeling overwhelmed? No need to panic – this is NORMAL, and I'm so glad you're here.
We KNOW problems, challenges + barriers are part of the journey, but when they happen to us, we start to doubt ourselves. We look for all the reasons why we can't do it. We waste precious energy focused on the problem instead of pursuing a solution.. and we give up. Or we react emotionally, and decide that we just need to be stricter, or have more willpower, or we decide that eliminating all carbs is the answer.
Friend, challenges are part of the journey. You know this. I know this. And today I'm going to walk you through a simple 5 step process to overcoming your challenges. This process works for weight loss challenges, relationship challenges, business challenges, or challenges in ANY arena of your life.
Listen in. I'm glad we found each other! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Want more motivation? This podcast is for YOU!
Truly sustainable motivation keeps you feeling energetic and engaged in your life for the long haul- and that's what this podcast is all about. I'm thrilled to welcome Dr. Shawn Hondrop to the podcast to talk about:
💕 why “I’m just not motivated” is a myth
💕 why you need to fully understand TYPE of motivation you have
💕 how to shift your motivation to wanting to respect your body and take care of your body in an effective way so that you can live a life you truly love, you are in the right place.
You're going to want to take notes and take action!
Dr. Shawn Hondorp is a board-certified clinical health psychologist living with her husband, two kids, and a pug named Teddy in Grand Rapids, Michigan.
She received her undergraduate degree from Michigan State University and her master’s and PhD in Clinical Psychology from Drexel University in Philadelphia, PA.
She has a private practice and a podcast called Motivation Made Easy: Body Respect, True Health, where she talks about how the ways we approach weight loss and health often run counter to what we know about motivation science.
She’s incredibly passionate about helping teach women to trust their bodies so they can live courageous and connected lives.
Her dream vacation day is hiking along a lake surrounded by mountains holding a warm cup of coffee, followed by a delicious dinner and a soak in a hot tub with an ice cold IPA.
Connect with Shawn:
DrShawnHondorp.com
https://www.instagram.com/psychology.of.wellness/
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
"Cultivating the right mindset could be the single most important thing you ever do to help you achieve success." -Cathrin Edelman
Mindset is the way we see the world. It shapes our feelings our experience and our results. Our mindset can be a great asset or a liability.
And you have the power to change your mindset with awareness and practice. Join me as I share one POWERFUL mindset shift that will help you:
✔️ be more consistent with your habits and goals
✔️ make progress FASTER because you'll quickly learn and reset from slip ups instead of letting them derail your efforts
✔️ be less stressed, and have more joy and fun along the way
Sounds good, right?
It is.
This can be your experience to when you practice this one simple mindset shift.
Grab your headphones, press play, and let's walk and talk ❤️
-Tanja x
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Registration for the Fit + Vibrant 6 Week Transformation just opened. We start February 14th! www.fitvibrant50.com/join6week
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Sure, weight loss might be easier if your loved ones and friends 100% supported you.
If your husband stopped bringing junk into the house.
If your mother didn't make dessert after dinner.
If your kids liked vegetables.
If your friends stopped saying 'come on, just have a little!"
If your husband believed you could actually lose the weight and stick to your plan.
If you are waiting for the perfect situation to lose the weight, and for everyone to be on your side, you have a problem. But, there are ways to effectively ASK for support from your loved ones.
This podcast is going to teach you HOW to do that. And, how to keep going even if your spouse doesn't support you.
Press play and let's talk!
-Tanja x
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Ever feel overwhelmed and stressed? You want to numb out. You want to cry. You want to give up. You want to eat all the food. You are tempted to ditch your workout because you're too busy.
Join me today to learn 7 powerful questions to ask yourself when you're feeling like this. Now, don't get overwhelmed because there are 7 questions. Pick one or two that resonate with you and PRACTICE. Because, friend, you deserve to feel good.
I am so glad that you’re here. Hit play, and let’s talk! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
How does an overwhelmed mom of 8 homeschooled kids (who had done EVERY diet under the sun) lose 60 pounds in a year without dieting?
My guest, Katie Corbett is going to share just that.
Listen into our conversation to discover:
💕 How to use brain science to overcome urges and cravings without the struggle
💕 The mindset shifts Katie made to lose weight WITHOUT dieting
💕 Exactly how to work through uncomfortable emotions without turning to food to numb out
You're going to want to take notes and take action!
Katie Corbett, MS, CHES, & CEO of Health Wellness & Chocolate is a Certified Health Education Specialist & Weight Loss Expert who teaches busy moms how to make time for self care and how to manage their minds for weight loss. Students learn how their brain works using psychology & mindset tools, resulting in behavior change which leads to weight loss for the students who have taken Katie's classes. These meta skills have a ripple effect into all areas of life. Katie teaches how to build an amazing life so that food is no longer the most important part. Katie teaches the exact tools and methods she used in order to lose 60 pounds, in her 40's and after having her 8th baby. She understands how hard it is to fit healthy eating & healthy habits Into an already busy life. She offers practical solutions to improve your health and wellness & lose weight in a simple step by step approach.
Connect with Katie:
https://www.instagram.com/healthwellnesschocolate/
https://www.healthwellnessandchocolate.com/
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
If you are trying to lose your weight, or simply make healthier choices, you've probably encountered food pushers.
Your friends invite you out for drinks and appies, and want you to partake in ALL the appies.
Your husband says 'there's just a little more, we can't save it... have it!"
Your aunt made your favourite pasta dish, and wants to see you eat it all.
The way I see it, you have four choices:
1. You avoid them altogether (declining your dinner invites, or you eat meals on your own)
2. You eat with others and give in to social pressures, putting your own goals on hold
3. You eat with others but say no and feel miserable as you sip on your ice water
4. You learn how to manage social situations and food pushers while making healthier choices AND enjoying the process.
Friend, hit play and let's choose option 4.
Registration is now OPEN for the FREE 5 Day Diet Makeover Challenge. We get started on January 10. Register at www.5daydietmakeover.com and I'll see you there!
**When you’re ready to take the next step, here’s how I can help.** **⭐️** Daily motivation and inspiration so you can be a fitter, healthier, more confident version of yourself. Every. Single. Day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
The turning of a new calendar year, and the disruption of routine over the holidays make it a perfect time to pause, reflect, and to create intentions for the year ahead. Each year, I block off one full days to review my businesses and to plan the year to come.
I also do a similar (though shorter) exercise personally. and with my family. It’s an opportunity to check in with yourself, where you’re at, and to write your story for the year to come.
Join me in this podcast as I go over how do a meaningful review of the previous year and set intentions and goals for the following year.
Enjoy!
Registration is now OPEN for the FREE 5 Day Diet Makeover Challenge. We get started on January 10. Register at www.5daydietmakeover.com and I'll see you there! **When you’re ready to take the next step, here’s how I can help.** **⭐️** Daily motivation and inspiration so you can be a fitter, healthier, more confident version of yourself. Every. Single. Day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
I often see quotes like "I don't compare myself to others, I compare myself to where I was yesterday" on social media.
They are taking a stand against the useless and unhelpful act of comparing ourselves to others.
I get it... but what if you were further ahead yesterday? What if you're stuck comparing yourself to where you used to be? So many women feeling discouraged, or don't take action TODAY because they hold onto their past.
Are you one of them?
I thought I wasn't... but I was.
Press play and let's have a conversation. -Tanja x
Registration is now OPEN for the FREE 5 Day Diet Makeover Challenge. We get started on January 10. Register at www.5daydietmakeover.com and I'll see you there! When you’re ready to take the next step, here’s how I can help. ⭐️ Daily motivation and inspiration so you can be a fitter, healthier, more confident version of yourself. Every. Single. Day. www.fitvibrant50.com/thewakeupcall ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You're doing the mindset work, building great habits, speaking kindly to yourself, and then it happens.... Overeating.
Going off plan.
F*ck it eating.
And it sucks.
And left unchecked it can lead to feeling discouraged, disappointed, like a failure. When that happens it is so tempting to give up.
Not this time friend!
Hit play as I walk you through how to hit the RESET button after overeating.
Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
When it comes to making healthier choices, planning ahead is a game changer.
I know you KNOW this, but are you doing it?
Think about what may happen when you come home from work, mentally exhausted and you don’t know what you’re going to have for dinner. Do you think you’ll whip up a nutritious meal made of whole foods, complete with protein and veggies?
Struggling to make food choices, especially when you are tempted with foods that you know you shouldn’t be eating, can be exhausting. Could you imagine if every night you debated whether or not you’d brush your teeth, or lock up the house before you left for the day? You automatically do it, and that makes the process so much easier.
Most of the pain of making healthy choices comes from the inner struggle of deciding whether or not you should eat something. I struggle with this myself.
The fewer decisions you have to make, the better.
I've invited a special guest, Heather Englund on the podcast to share simple strategies to get healthy meals on the table. We chat about:
💕 What do do when you eat different foods from your family
💕 How to start if you have never meal planned before
💕 The essentials for your pantry (spices + dried foods)
💕 What to do when you don't have a plan
Heather Englund is the creative force behind the popular food and wellness blog Fit Mama Real Food. What started as a personal food diary in 2008, transformed into a helpful wellness resource for women and families looking to eat real food. Heather is a certified nutrition coach, certified group fitness instructor, recipe developer, and food photographer. She offers monthly healthy meal plans for families, individual nutrition coaching online, and in-person group fitness classes locally.
Throughout the years of developing recipes, one commonality always shines through. We all want healthy, and we want it simplified. Whether Heather is making dinner for her own family or creating recipes for her community, those principles of healthy and simple are kept in mind.
Heather lives in Ridgefield, Washington with her husband, four children, dog, cat, chickens, and turtle. Visit Heather’s website, FitMamaRealFood.com, and @fitmamarealfood on Instagram to join the amazing community of like-minded real food mamas.
**When you’re ready to take the next step, here’s how I can help.** ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Not sure where you're at or what's going on, but I want to remind you that happiness is not the gold standard. And if we're not happy, something must be wrong.
Whenever I share anything about being in a funk, or feeling 'blah' or 'ugh', I get a lot of like and comments... because so many of us feel this way.
One of my members posted:
"Thank you, Tanja, for this morning’s voice note about having blah days or days when you feel like you’re just getting by. Sometimes we feel like we’re alone when we feel like that, but you reminded us that is so NORMAL, and we can feel all the things!! What a great reminder, as we all have those days. And, yes, it’s so important to still make good choices and take care of ourselves on those kind of days, as the brighter days will feel even brighter! Forever grateful for you!! "
It is normal. You're not alone. At the same time, we don't necessarily want to stay in the feeling of 'ugh' or 'blah' or just a bit off for too long.
Whether you're feeling amazing, or not, I think you'll like this podcast. Press play and join me for some real talk on what to do when you feel 'blah'. -Tanja x AND I also announced on the podcast (for the FIRST TIME EVER) that I've just launched The Wake Up Call. Go to www.fitvibrant50.com/thewakeupcall to learn more 💕 When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air. Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut.
Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy. tress and guilt around food choices is counterproductive to keeping healthy and enjoying the holidays.
Fortunately, you CAN look and feel your best during the holidays! Follow these tips to thrive during the holidays: to fully enjoy the holiday season without ringing in the New Year feeling like the jolly man himself.
In this episode of the Fit and Vibrant You Podcast I discuss simple strategies and mindshift changes so you go from merely surviving the holidays to THRIVING!
Fit and vibrant women don't choose between enjoying the holiday and staying on track with their choices. They have both. Let's do something different this holiday.
-Tanja x
AND I also announced on the podcast (for the FIRST TIME EVER) that I've just launched The Wake Up Call. Go to www.fitvibrant50.com/thewakeupcall to learn more 💕 **When you’re ready to take the next step, here’s how I can help.** ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
Ladies! You need to listen to Bev's story.
After struggling with weight and diabetes for years (she could lose the weight, but whenever she reached her goal, she would gain it right back again), Bev has cracked the code on how to get and KEEP her results, AND enjoy the process.
Listen in she shares how she...
✨ Lost 20 pounds ended the self-sabotage cycle and is EXCITED to keep going
✨ Drastically reduced her medication for Type 2 Diabetes
✨ Went from being a sugar addict to easily saying no to sweets without feeling deprived
✨ Decided that she was WORTH investing in herself (how her weight loss journey has positively impacted all aspects of her life)
Update Bev just emailed me that while on vacation, she had lost another 2 pounds 🙌
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friends!
I am THRILLED to welcome Robin Wisner onto the Fit + Vibrant You Podcast for some real talk on:
💕 Self sabotage: what it is, why we do it, and most importantly, how to break the cycle
💕 How to work through our feelings so that they don't run our life
💕 Why motivation is fleeting, and how to create it.
You're going to LOVE this episode!
Robin is a certified John Maxwell life coach, speaker, and trainer specializing in helping women ditch the exhaustion of the hamster-wheel lifestyle and create simplified harmony in their life. She is the creator of the LightHer Way Wellness Program, a mindset life transformation program for women, and the host of the LightHer Way Podcast.
Most women who join Robin's coaching program struggle with an all-or-nothing mindset, lack of healthy boundaries, and self-sabotage - often centered around body image. Through the LightHer Way program, they learn how to renew their mindset and align body, mind, and spirit to form the foundation of lasting transformation and JOY in all areas of life.
Born and raised in Silicon Valley, Robin has an extensive background in training, technology, and project management. She also served in the US Air Force, where she met and married her husband nearly 30 years ago! They live in Virginia and have two adult children, one precious grandchild, and two fur babies. Her favorite motto is, "What would you DARE to do if you knew you couldn't fail?"
Connect with Robin online:
https://robinwisner.com
https://instagram.com/robin_wisner
https://facebook.com/groups/acupofmetime
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
You asked "what are some of your top book recommendations?' and I listened.
Join me today as I share my favourite books I've read this year.
I also share a few practices that have helped me read more, and get more out of what I'm reading.
I did a similar episode around the same time last year (check out episode 214 of the podcast) and perhaps it'll become an annual episode. This time of year you might be spending more time reading indoors with a cup of tea and blanket, or perhaps you're looking for gifts for others, or yourself.
Here’s my list!
Finish by Jon Acuff
Soundtracks by Jon Acuff
Chasing Cupcakes by Elizabeth Benton
Tools for the Trenches by Elizabeth Benton Thompson
The Gift by Edith Edgar
The Mountain Is You by Brianna Wiest
Man's Search for Meaning by Viktor E. Frankl
*Contains affiliate links. There’s not cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
A while back I posted in our Fit + VIbrant Women Community Facebook group (www.tanjashaw.com/join)
"What advice would you give RIGHT NOW to someone who is just about to start their journey to become more fit and healthy? What has helped YOU personally, to become more successful in your own life?"
And the responses were SOLID GOLD.
Join me as I share some of the incredible lessons and words of wisdom that have helped other women transform their relationship with food.
-Tanja x
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!)
* Leave a review on iTunes
* Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Charlene had struggled with her weight since she was 20. She had tried Noom, Weight Watchers, Herbalife, Intermittent Fasting, prescription programs.
She had never learned how to lose the weight, keep it off, and feel good.
She always knew that the missing piece of the puzzle was her mindset, and when she found my 5 Day Challenge, she was so excited to find something that worked on the mindset.
Since starting in the 5 Day Challenge, and then the Fit + Vibrant 6 Week Transformation, Charlene:
💕 Speaks kindly to herself and no longer has the self-sabotaging thoughts
💕 Is working on letting go of perfectionism
💕 Is free from the obsession about food, and is naturally making better choices
I believe every woman deserves to feel good in their body and to get back to living their life. That’s why I’ve put together this mini-training to walk you through my 3 step process. It has helped 100s of women over 50 lose 20+ pounds without the obsession.
It’s all revealed inside a FREE TRAINING that you can attend right now.
👉 www.fitvibrant50.com
-Tanja x
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friend!
"Enjoy the journey".
This is not the first time you've heard that quote. And it makes a great Facebook post, but how do you enjoy the journey when you're feeling defeated and unenergized.
Ooo... I'm so glad you're here!
Press play as we shift from 'enjoying the journey' to bringing joy to the journey. I walk you through simple mindset shifts and strategies to stay consistent with your goals, and to fall in love with the journey along the way. -Tanja x
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) * Leave a review on iTunes * Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
What is your attitude about aging? Do you view it as a privilege of passage or a negative occurrence that must simply be endured? I am thrilled to bring on a special guest, Bev Thorogood, for a conversation on redefining our beliefs about the aging process. . You’ll want to listen in, take notes… AND get ready for many ‘aha’ moments. We talk about: 💕 How to accept the changes that inevitably happen 💕 The limiting beliefs that keep us from living our best years in our second half of life 💕 Simple actions as you redefine your identity and purpose through midlife and beyond Bev is the owner and founder of Floresco Training and Coaching. Following a 32 year career with the Ministry of Defence, she spent the last 10 years of her career in learning and development, as a trainer and learning advisor specialising in Human Factors and Error Management and developing teams using the Strength Deployment Inventory (SDI) relationship awareness profiling tool. As well as holding a bachelor of arts degree in Business and Enterprise, Bev is a certified health coach, sports nutritionist, NLP Practitioner and behaviour change coach. She is currently studying a PGDip in Executive Coaching and Mentoring and is a member of the European Mentoring and Coaching Council. Having struggled with her own menopause symptoms, she has, since 2018, researched the impact of menopause on working women, has studied the most current research and evidence with regard to the treatment and management of menopause and is a member of the British Menopause Society. www.florescotraining.co.uk https://www.facebook.com/groups/yourbestmidlife https://www.linkedin.com/in/bevthorogood/
Purchase Bev's book: The Business of Menopause When you’re ready to take the next step, here’s how I can help:
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friend!
There are many mindset and perspective shifts that I made on my journey to a more peaceful, natural relationship with food. Today, I'm going to share 5 of them. I share what they are, why they work, and simple ways to practice the new mindset shift.
I'm so glad you're here. Press play, and let's talk.
-Tanja x
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) * Leave a review on iTunes * Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Do you believe that your healthiest years can still be ahead of you? I do, and so does my guest, Brianna Wilkerson.
I first heard about Brianna when she was a guest on another podcast, and knew I had to bring her to you!
Join the conversation as we chat about:
- the challenges that midlife women face when taking care of their health
- changing the belief that your happiest healthiest years can still be ahead of you
- how you can incorporate essential oils into your wellness took kit
Brianna Wilkerson is a Holistic Health and Life Coach, podcast host, wife and momma, matcha tea lover and at-home crossfitter. She helps women find peace with food, feel confident in their bodies again, and develop healthy habits & lifestyle that’s more than just about their weight. You’ll leave sessions with her feeling supported and empowered to make simple, sustainable changes that work and fit into your life.
She is also an Essential Oils Advocate for doTERRA Essential Oils and loves helping women to use essential oils in simple, fun and effective ways for their health, home and family. You’ll leave her essential oils classes and consultations feeling excited and empowered to use essential oils in your daily life.
Get in touch with Brianna Online:
-http://www.madewell345.com
-https://www.facebook.com/madewell345
-https://www.facebook.com/groups/restartyourhealthcommunity345
https://www.instagram.com/madewell345
Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week
Join the Healthiest Years Summit www.tanjashaw.com/summit
Hello friend!
Ever feel overwhelmed and stressed?
When you feel overwhelm, it can feel all-consuming. We want to check out. We want to cry. We want to eat all the food.
I used to be overwhelmed all the time. My tendency towards perfectionism didn't help.
But when I decided that overwhelm would no longer be a part of my life, I prioritized mindset shifts and strategies to reduce the overwhelm (yes, it still comes up, but I've learned to dial it back pretty quickly).
Join me today to learn both mindset shifts and strategies to reduce overwhelm. Because, friend, you deserve to feel good. I am so glad that you’re here. Hit play, and let’s talk!
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) * Leave a review on iTunes * Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ Join my FREE 5 Day Challenge: www.sabotagetocontrol.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friend!
Today I want to share with you an app that has changed my life for the better.
I am happier. I am less stressed. I am more present. I have more energy. I have more time. And, my clothes fit a little looser.
And the changes were almost instantaneous.
I am so glad that you’re here. Hit play, and let’s talk!
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) * Leave a review on iTunes * Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ Join my FREE 5 Day Challenge: www.sabotagetocontrol.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Ever feel like taking care of yourself goes to the bottom of your list? Your workouts happen if there's time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun. If you ONLY needed to focus on you, it would be pretty easy.
But you are human, and you have other priorities in life.
Join me in this episode for an important mindset shift (and strategies to practice it) to put being the best version of YOU on your priority list everyday. I am so glad that you’re here. Hit play, and let’s talk!
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) * Leave a review on iTunes * Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ Join my FREE 5 Day Challenge: www.sabotagetocontrol.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Friend, this episode is for you if you're struggling. Maybe you were doing really well, and then you realize you've stumbled into some old habits. Maybe you lack motivation, or feel overwhelmed. Maybe you know what you should do but just can't seem to get yourself up off the couch. No need to panic – this is NORMAL- AND this podcast is for you. In this episode I walk you, step-by-step a simple three step process that I use on the regular to coach myself through struggle. I layer in strategies and mindset shifts to get you back up on your feet and on your way to making progress toward your goals.
I’m glad that you’re here. Hit play, and let’s talk!
P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help: * Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) * Leave a review on iTunes * Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friends!
If you're looking for a loving kick in the butt to take action, this podcast is for you. And if you're on a roll, you still might want this for a bit of extra motivation to fire you up. Or you can save this one for later.
In today's podcast I talk about the danger of procrastination, and more importantly how to get started. It is brief and powerful. Press play, and then take action.
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friends!
Today's podcast was inspired by a listener question "how can I stay consistent in a crisis?"
Yes, it's easier to stay consistent with your healthy habits when you're in your regular routine, but what about when life throws you a curveball? Maybe you're in the middle of a move, or you're supporting aging parents. Maybe you're grieving the loss of a loved one. Maybe you're feeling depressed.
Press play and join me as I share mindset tips and strategies to take care of your health while real life happens.
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Greetings friend!
When I ask women why they want to lose weight, they often say "I want to feel more confident".
But what is confidence? Why does it even matter? And if it is important (spoiler alert... it is!), how do we get more of it?
Join me in this week's episode for a deep dive on confidence as I share:
💕 What is actually is self-confidence, and how it differs from self-efficacy and self-esteem
💕 The benefits of having more confidence- how it impacts our experiences in life
💕 Whether weight loss can increase self-confidence
💕 The two simple, practical steps to get more confidence
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Greetings friend!
Today's podcast is inspired by an email I received from an amazing member of my Fit + Vibrant Over 50 Coaching Program.
It made me think... how many women have not given themselves permission to experience how good it can get?
So many woman have a lot to be grateful for- a wonderful family, fulfilling career, and they don't fully give themselves permission to have it all.
As you press play and listen in, get curious about any thoughts that might come up. Release judgement on yourself. And let me know your thoughts. Direct message me on Facebook or Instagram or send me an email: tanja@tanjashaw.com
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Today I answer YOUR questions on:
💕 Protein: how much do we need? Can we have too much?
💕 Healthy eating on a budget
💕 How long does it take to make a mindset shift or to stop wanting to go for the quick fix?
If you'd like to ask a question for my next Q + A podcast, join me in the Fit + Vibrant You Community Facebook Group: www.tanjashaw.com/join
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
If you’ve ever tried to improve your health and eating, you’ve probably heard that carbs are bad for you 😬
Let’s clarify a few things:
First, carbs are essential for good health.
Second, this black and white type of thinking is why so many of us struggle with nutrition in the first place.
While carbs are an essential part of our diet, when they are consumed in excess, you have the potential to overflow your gas tank which can lead to high blood sugar, weight gain, fatigue and many other issues.
Remember, carbs are not unhealthy, BUT there a few guidelines that are worth following if you want to enjoy vibrant energy and a leaner body.
Press play and join me to learn the basic guidelines for incorporating carbs in your diet.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Greetings friend!
How do you feel about things opening up after over a year or so in lockdown. Are you excited? Are you nervous that the parties and gatherings will derail you from your healthy habits?
I've had many questions in the past weeks from listeners and clients about overcoming the stress and anxiety around food when things open up.
One listener wrote "I found that covid restrictions (less socializing, no restaurants, extra free time to exercise) worked for me. Now that everything is opening up and we are eating out more, more get-togethers, etc., I am finding it more challenging. I truly want to make it a new lifestyle and not a diet."
This is such an important question! I want you to feel good in your body AND live your life. I don't want you to ever feel like you need to choose between getting a body you love and enjoying vacations, parties and other celebrations. There's a way you can have it all.
Press play and let's work through these challenges so that you feel confident that you can enjoy going out AND have a body you love.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Do you feel out of control around carbs? Once you taste sugar you can't stop?
Ever find yourself going to the pantry when you’re stressed, bored, lonely, sad, worried, anxious, or even happy?
If so, you’re not alone. It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead.
“O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever.If you feel out of control around carbs, this podcast is for you. Press play and let's have some real talk!
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Today we're talking all about carbs!
Carbs get so much attention these days. Are carbs good or bad? Which carbs are good? Is sugar bad for me? And today we're going to learn why carbs are important, how much we need, and dive into simple ways to manage your carb intake.
When you try one of the 'low carb' swaps, take a photo, post to Instagram or the Facebook group and tag me (@tanja_shaw on Instagram, and @tanjashaw on Facebook) so I can see your creations!
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Changing your health and fitness is simple. That doesn’t mean it’s easy.
The tactics for getting healthier and fitter are simple, in that they're easily understood. You know you need to move your body and eat more vegetables and stop overeating.
But just because these strategies are simple to understand and execute, it doesn't mean that they are easy.
But don’t let that stop you. Don’t let ‘easier said than done’ be your cop out (because, technically, isn’t everything easier said than done?).
In this podcast I teach you how to make changing your lifestyle easier (and to have some fun along the way).
When you’re ready to take the next step, here’s how I can help.
⭐️ Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
If I had a dime every time someone asked me 'how do I keep the momentum going?', I might not be rich... but I'd at least be able to buy a new pair of runners (and have you seen the price of runners these days!?)
If you're great at starting, but not so great at keeping it going, welcome to being human.
Diet plans tell you what to eat, or how much to eat, or when to eat. That's it.
❌ Diet's don't teach you how to stay motivated so that you keep going, even on days you don't feel like it ❌ Diets don't teach you what to do when you overeat or fall off track ❌ Diet's don't teach you how to get yourself out for a walk when you feel like staying on the couch
In this podcast, I'll teach you what diet's don't. How to keep the momentum going. When you’re ready to take the next step, here’s how I can help.
⭐️ Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hi Friends!
This week I'm doing something different on the Fit + Vibrant You Podcast. This is YOUR podcast- so please let me know what you think!
One thing that we do in Fit + Vibrant Coaching, probably the biggest thing, is change the way that you think. Rewiring the brain is no easy task. The best way to do this is to be in it every single day.
And that is exactly what we do. Each morning my member's have a coaching note delivered to their inbox. This helps to change the way that they think and starts to build a positive mindset for a change. So often we read a book or listen to a podcast but then don’t take consistent action simply because we are not in it every single day.
In today's podcast, I am sharing 4 voice notes that sparked conversation and deeper thinking for our members.
Enjoy!
When you’re ready to take the next step, here’s how I can help.
⭐️ Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
When you’re ready to take the next step, here’s how I can help.
⭐️ Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
"No one has done more programs than me. I thought I would have figured this out by now."
Linda had done EVERYTHING to lose weight. She started dieting at 15 and since, then, had repeated the pattern of losing weight, and then gaining it back.
After listening to the Fit + Vibrant You Podcast, Linda booked a call and joined Fit + Vibrant Over 50.
And that's when things started to change.
Listen into Linda's story to discover:
💕 How she shifted her mindset to make it work this time
💕 A fresh perspective on doing the work to overcome your past patterns
💕 How she is losing weight, even though she is no longer focusing on weight loss
-Tanja x
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
After years and years of struggling with yo-yo dieting, sugar addiction and insulin resistance, Dr. Lucy finally lost 20 kg and more importantly kept it off. In this interview, she shares what she did.
We talk about:
💕 How insulin can affect weight loss- and how to 'unlock' your body's ability to burn stored body fat
💕 Why it's easier to simply 'not awake Fluffy' (you'll need to listen in for this one... and it's definitely a mindset trick I'll be using!)
💕 Whether or not you need to go on a ketogenic diet to manage insulin levels
💕 How wine and alcohol can fit into a low carb lifestyle
💕 The science of the food industry, and what to do to avoid the traps
About Dr. Lucy
Dr. Lucy Burns is a GP and a lifestyle medicine physician. She works out of the Mornington Peninsula in Victoria where she runs a weight loss clinic. Epiphany Medical Weight Loss and is booked out for months and was the inspiration for an online learning platform to share this information on a wider scale. Considered an expert in her field, Dr. Lucy also speaks about weight management at Doctor conferences as well as events for the general public.
Dr. Lucy is the mum of two teenage girls and has muscular dystrophy which impairs her mobility. In her 20’s she managed her weight with exercise. Alas, this is no longer possible and as a result, she became overweight/obese and was insulin resistant. Two years ago she lost 20 kgs by adopting a low carb lifestyle and more importantly has maintained this.
Dr. Lucy is known for her positive can-do nature and is an eternal optimist. Despite this, she has experienced depression for many years which is now in remission thanks to her lifestyle changes.
Connect with Dr. Lucy online:
Website - www.rlmedicine.com
Instagram - https://www.instagram.com/real_life_medicine/
Facebook - https://www.facebook.com/reallifemedicine
Podcast - https://podcasts.apple.com/au/podcast/real-health-and-weight-loss-podcast/id1539858012
Gift for you: The Doctors guide to permanent weight loss: https://www.rlmedicine.com/new-insulin-book
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
I like exercise. Let me rephrase that: I like the benefits of exercise. I enjoy feeling strong and energized. I like the way my body looks when I workout regularly. I like knowing I can go for a hike, try out a new sport or embark on any type of physical activity and be confident that I am likely fit enough to do it.
Despite all the benefits of exercise, there are days when I simply don’t feel like working out. I’m not sick; I just don’t feel like it. I would dare to bet that I am not alone.
Friend, grab your earbuds (and your runners), press play and get out for your walk as you listen to this episode of the podcast for strategies and mindset shifts to make moving your body a daily non-negotiable.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
"I always felt less because I weighed more"
At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do.
After gaining weight again, Denise was very uncomfortable and unhappy. She also knew she had to do something. She was so tired of diets.
And that's when she found Fit + Vibrant Over 50.
"It's a bit scary there's a commitment and a money investment. But I took the leap of faith and I did it and it's one of the best things I ever did in my life. I have changed in so many way.
You taught me to love myself. I didn't love myself when I had the weight on and I still have weight to lose but I love myself. I can't explain to you how much you changed my life. And that's huge. How can you honestly put a price on that"
I am absolutely delighted to share Denise's story with you.
In her story, you'll find hope, inspiration, and nuggets of wisdom to help you in your transformation.
-Tanja x
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
In your head you know you shouldn't believe everything you think. You know that those thoughts are just thoughts... but they just keep coming! And they are loud. They are convincing.
Before long you find yourself anxious, overwhelmed, worried, discouraged and in a funk, and wanting the cookies or wine for relief.
Friend, you're not alone.
Join me in this episode of the Fit + Vibrant You Podcast for some simple strategies to turn down the volume on those negative thoughts.
Your head can be a dangerous place to be. Let's get out 💕
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
"What we see as obstacles are actually detours in the right direction" - Wendy Sterling
Ladies, get ready! There is so much gold in this interview with Wendy Sterling. You'll want to listen in AND take notes... and get ready for an 'aha' moment.
We talk about:
💕 How to embrace a new perspective of a life change
💕 What exactly are boundaries, and why they are important to create a life that you want to live
💕 The common mistakes people make when setting boundaries
💕 When you feel guilty about taking time for yourself
💕 So much more!
Wendy Sterling is a Divorce Recovery Coach, Life Transition Specialist and founder of The Divorce Rehab™. She helps newly divorced women who are having trouble moving forward and tired of feeling stuck, pain, fear, resentment, anger, and guilt to find joy, self-worth and freedom. Wendy is a speaker, Certified Life Coach, a Certified Divorce Specialist (CDS) the host of The Divorced Woman’s Guide™ podcast, an author and an Advanced ThetaHealer®.
www.wendysterling.net
www.instagram.com/divorcerehabwithwendy
www.facebook.com/divorcerehabwithwendy
www.contactwendy.com - free support call
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
"Why have I taken 50 years to feel good about myself?" -Leslie Dueck
Leslie didn't identify as someone who had done many diets. But although she didn't prescribe to the fad diets and plans out there, she had spent her entire adult life in the on-again-off-again cycle.
She was stuck in the cycle of doing really good for a while, then falling off track and feeling bad about herself. Feeling guilty, shameful.
In her first 6 month of Fit + Vibrant Over 50, Leslie lost 25 pounds. But to her, it didn't even matter much anymore.
She gained so much more:
💕 Freedom from the guilt and shame cycle so that she can truly enjoy her life
💕 Confidence that she will keep going no matter what, because she has the tools to do so
💕 No longer being controlled by food
If this sounds like you, you're going to want to listen to Leslie's story.
-Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
If you’ve been listening to me for a while, you will know that I focus on simplicity, consistency and routines in my teachings.
And today, we’re diving into ROUTINES.
A simple google search (I googled it before I wrote these show notes) on “importance of a morning and evening routine” will generate thousands of articles sharing how morning and evening routines are important habits if you want to positively improve your life. And if your goal is better health and a happier life (which I’m assuming it is if you’re about to listen to the podcast), you’ll most definitely want to develop solid morning and evening routines.
Join me in this podcast as I share:
💕 The benefits of establishing a morning and evening routine
💕The three non-negotiables of any solid morning routine
💕 How to fit it into your lifestyle so that it works for you!
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
The quickest, easiest and most permanent way to create change is not to do more. The quickest, easiest and most permanent way to create change is to remove the barriers and limitations that hold you back.
That statement might make logical sense, but it may seem like an insurmountable task. Where do you start? How do you even identify what is in the way? What if there are past traumas that created these barriers in the first place? What if the barriers and limitations are so ingrained that you don’t even know they are there?
Friend, you're in the right place.
Press play and listen in as I share:
💕 How to identify the stories, and barriers that hold you back💕 What do do to overcome them💕 A realistic approach and doable approach to change your mindset.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
You've made some improvements to your diet, you're moving your body more, and overall taking better care of yourself than you were before.
And then, you step on the scale and realize you've GAINED WEIGHT!
Maybe it's happened during your regular weigh in, or maybe it's after you haven't focused quite as much on your health.
Do not let gaining weight be the reason you give up. Or punish yourself by going on some intense, restrictive diet. Friend, do I have permission to coach you through this?
Join me on this week's episode as I coach you on what to do (and what not to do) to overcome this setback and to get back on track to living a fit, healthy, vibrant life. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
For the first time ever, I hosted a FREE 5 Day Diet Makeover Challenge for Women over 50. Nearly 2000 women from around the world came together for training, support, and to take simple steps to improve their lives. And what a week it was!
Join me for this week's podcast as I share 5 BIG takeaways from the challenge, and the simple ways you can apply the teachings to live a fit + vibrant life. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Menopause is a journey—one for which many of us arrive unprepared and surprised. And for many, it's not a pleasant journey, rife with undesirable changes such as weight gain, mood swings, and sleepless nights. But what if suffering through menopause was optional? What if you could feel GOOD during menopause? Dr. Michelle Gordon (better known as Dr. G) believes that you can. Dr. G is the founder of The Menopause Movement - a community of women who have transcended the misery that can come with menopause. The women in The Menopause Movement are helping each other flourish through menopause and life. Dr. G is also host of The Menopause Movement Podcast. She’s a board-certified general surgeon who became a menopause expert out of necessity. When menopause hit her out of the blue with embarrassing hot flashes, crippling self-doubt, stubborn belly fat, and raging moods, she went to work to understand what was happening. Through trial and error on herself, she began to thrive. Her mission is to help you discover the secret to ditching MENO-Misery and making menopause the best time of your life the MENO-Mate way! Join in on my conversation with Dr. G to discover: ✔️WHY so many women struggle through menopause ✔️Specific foods to eat (and not eat) to minimize 'MenoMisery" ✔️The mindset shifts you must make to become vibrant, health and happy through menopause Plus, we answer YOUR questions about hot flashes, changes in skin, weight gain and more. To connect with Dr. G online: https://podcasts.apple.com/gb/podcast/the-menopause-movement-podcast/id1471592943 https://www.drmichellegordon.com/podcasts/ https://www.facebook.com/drmichellegordon https://www.instagram.com/drmichellegordon/ https://twitter.com/michelleegordon When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you're stressed?
If so, you’re not alone. It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead.
“O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever.
Join me for some real talk about STRESS EATING. Why we do it, and most importantly, what to do to STOP the cycle.
Press play and let's go!
When you’re ready to take the next step, here’s how I can help. ⭐️ Join the FREE 5 Day Diet Makeover for Women Over 50. for the details and to save your spot: www.5daydietmakeover.com We kick things off on April 12!
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Why can’t I get motivated?
Why do I feel so anxious?
Why can’t I be consistent?
Why do I keep snacking at night even though I KNOW better?
We're told that challenges are part of the journey. We're told that challenges are an opportunity to rise.
But going through challenges and struggles can downright SUCK.
If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you! When you’re ready to take the next step, here’s how I can help. ⭐️ Join the FREE 5 Day Diet Makeover for Women Over 50. for the details and to save your spot: www.5daydietmakeover.com We kick things off on April 12!
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
This month I answer:
➡️ I've gone back to old (bad) habits now that I'm back to my summer vacation spot. How can I get back on track? ➡️ How do you eat healthily yet still not eat too many calories when incorporating fat in your diet? ➡️ I need to stop stress eating! How do I stop? When you’re ready to take the next step, here’s how I can help.
⭐️Join the FREE 5 Diet Makeover for Women Over 50. We kick things off on April 12. www.5daydietmakeover.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
Eat when you're hungry, stop when you're satiated.
Sounds simple enough, but simple isn't always easy, especially if you have a history of dieting and disordered eating patterns.
For many women, after outsourcing their food choices to meal plans and diets, listening to the body's signals can be challenging. Sure, it's easy to identify when you're ravenous, and stuffed, but what about the less extreme feelings of hunger and satiety?
And on this week's podcast, we're talking all about HUNGER.
💕How to actually tell if you're hungry
💕How to tell if you've had enough
💕Ninja tips and mindset shifts to actually start listening to your body
Press play and join me!
❤️March GIVEAWAY!❤️
There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ Join the FREE 5 Day Diet Makeover for Women Over 50. for the details and to save your spot: www.5daydietmakeover.com We kick things off on April 12!
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
We're going back to the archives and releasing a past podcast episode on a very important topic: how to set inspiring goals.
You've probably heard that setting goals is important... but chances are, you're not creating goals that inspire consistent action.
We are either motivated to move way from something we don't want (a push goals) or toward something we do want (a pull goal).
Both types of goals have their utility, but for long-term success, whether it's in weight loss, your health, business, finances or relationships, we want more PULL goals.
The action steps might be the same, but the feeling is so much different.
In this podcast you'll learn:
1. What push goals and pull goals look like (lots of examples)
2. WHY we want pull goals, and
3. How to shift your perspective and move forward with more motivation, excitement and consistency with pull goals
Press play and join me!
❤️March GIVEAWAY!❤️
There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ Join the FREE 5 Day Diet Makeover for Women Over 50. for the details and to save your spot: www.5daydietmakeover.com We kick things off on April 12!
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Bronnie Ware, an Australian nurse who spent several years caring for patients during the last 12 weeks of their lives, says the #1 regret of the dying is "I wish I'd had the courage to live a life true to myself, not the life others expected of me." She adds "When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made."
The dictionary definition of courage is "mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.". Courage isn't just reserved for risking your life to save another, or to leave a high paying job to start your own business, or to leave a toxic but secure long-term relationship. Courage can mean speaking up for yourself, feeling your emotions without numbing out with food, asking for help or deciding it's time to try again to start taking care of your body.
And on this week's podcast, we're talking about courage. How to have more courage, more confidence to pursue your dreams, to overcome fear and to fully LIVE your life.
Press play and join me!
❤️March GIVEAWAY!❤️
There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
We hear all the time that diets don't work; if you're listening to this podcast, you might have experienced that first hand.
And while its really sensational to make bit 'all or nothing' statements such as "Diet's Don't Work", for most people, they don't... but not for the reasons we think.
Join me on this week's podcast to discover the REAL reason diets don't work, and most importantly, what to do instead.
❤️March GIVEAWAY!❤️
There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
I eat well throughout the day. But at night time, my cravings go wild and my evening turns into a feeding frenzy. I’m not hungry, but I just can’t seem to stop night time eating. What can I do? I just know that if I’d stop nighttime eating I’d lose weight.
Sound familiar?
I’ve heard some version of the above statement many, many times. And it’s time I tackle this topic on a podcast.
Join me in this episode of the Fit and Vibrant You Podcast to discover why your eating may be out of control at nighttime, and specific action steps and strategies to help tame your nighttime feeding frenzy.
❤️March GIVEAWAY!❤️
There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
“It can be tempting to blame failure on a lack of willpower or a scarcity of talent, and to attribute success to hard work, effort, and grit.
To be sure, those things matter. What is interesting, however, is that if you examine how human behavior has been shaped over time, you discover that motivation (and even talent) is often overvalued. In many cases, the environment matters more.” -James Clear, Author of Atomic Habits
When it comes to making healthier eating choices, a few simple changes to your environment can make those choices. It’s not that the fit healthy people are so disciplined that they say no to the leftover chocolate cake in the fridge, it’s that they don’t have the cake in the fridge at all.
Join me on the FIt + Vibrant You Podcast for some simple ad practical ways to eat healthier without thinking about it.
❤️We're also doing a GIVEAWAY!❤️
There are TWO ways you can win February's Giveaway prize (access to the STOP SELF SABOTAGE workshop with workbook)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Ever find yourself standing in the pantry, pondering the options for a midday snack when you're bored? Do you negotiate the wine on a Tuesday night, even though you committed you would reserve the pinot for weekends only? Do you justify the chocolate after dinner by vowing you'll 'eat clean' tomorrow?
So much of the struggle of sticking to healthier eating habits, or losing weight, is simply due to arguing with yourself.
"I want this".
"I shouldn't have this".
"Just this one time won't hurt".
"I can make up for it tomorrow".
"If I have it now I'll be less likely to indulge later on".
You overthink, you waste so much energy arguing with yourself. It's exhausting. Thankfully, there's another way. Join me on this week's episode of the Fit + Vibrant You Podcast to learn how to start making the healthier choice EASIER with a handful of simple QUESTIONS.
❤️We're also doing a GIVEAWAY!❤️
There are TWO ways you can win February's Giveaway prize (access to the STOP SELF SABOTAGE workshop with workbook)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
We THINK that body + self appreciation (acceptance/ respect/ love- you can choose which word resonates most with you) happens once we get in shape, lose the weight or are 'successful'.
It doesn't.
At best you'll have conditional love for yourself, which can turn to self-loathing with a few cookies. More likely, you'll keep your inner mean girl, just with a smaller body.
Loving yourself, respecting yourself doesn't magically happen AFTER you lose the weight. Learning to love and accept yourself along your weight loss journey is the ONLY way forward to end the on-again-off-again cycle, the self sabotage, and to start feeling GOOD in your body.
It is a choice. And it's there waiting for you.
Join me on this week's episode of the Fit + Vibrant You Podcast to discover WHY you need to start a self-appreciation practice TODAY, and how to do it.
❤️We're also doing a GIVEAWAY!❤️
There are TWO ways you can win February's Giveaway prize (access to the STOP SELF SABOTAGE workshop with workbook)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
This week I'm doing something a bit different. I am drawing back the curtains on what I'm doing, what I'm working on, and what's working.
I'm doing this not to suggest that you should be doing what I'm doing, but so that you can decide if there's something that resonates with you that you'd like to try on for yourself.
I share:
💕 My actual goals
💕 How I'm setting up my week and day to make consistent progress toward my goals
💕 The mindset shifts and narratives I've adopted to stay on track- with my health, business + relationship goals.
Listen in and take action. You got this.
❤️We're also doing a GIVEAWAY!❤️
There are TWO ways you can win this week's prize (a copy of Jen Sincero's BadAss Habits and a 1-1 coaching session with Tanja)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShawWhen you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Do you ever feel overwhelmed with where to start? Or you have SO MANY things you could do, or should do, and if you did them, you'd be happier and healthier... but you just can't seem to sustain it?
Friend, I know exactly how you feel. And, there is another way.
Together, in this podcast, we're going to strip away the overwhelm and complex plans in favour of something doable. Something that WILL give you results. Something that you CAN do.
Listen in and take action. You got this.
❤️We're also doing a GIVEAWAY!❤️
There are TWO ways you can win this week's prize (a copy of Jen Sincero's BadAss Habits and a 1-1 coaching session with Tanja)
1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts
2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShawWhen you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Sometimes I don't want to share how I eat because I don't think there's anything to share. I don't have any fancy recipes. My meals are certainly not 'Instagram worthy' (though I do often post to my stories @tanja_shaw).
BUT... they work. They are simple to make. They don't take a lot of time. They keep me fueled for a long time. They are delicious, AND they support the goal of a fit, healthy body.
If you want to feel good in your body but don't want to spend hours in the kitchen, this podcast is for you!
Join me on this week's podcast for simple tips and tricks to make super healthy and delicious meals that you can enjoy anytime of day.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
This month I answer:
➡️ How to overcome fear of weight gain when ditching the diets ➡️ How to get the motivation to start again ➡️ How can I get over my self doubt? When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
“I’m really good for a while… then I fall off track.”
“I eat really well, then I find myself snacking on the brownies in the staff room.”
“I start each day with good intentions but end up eating the leftover pizza and kids’ crusts when I get home from work.”
HOW DO I START BEING CONSISTENT?
Most women I work with already had enough basic nutrition knowledge. They knew that they should exercise.... they just weren't doing it. They had tried EVERYTHING to lose weight, except consistency.
This week, I draw back the curtains to teach you exactly HOW to be consistent. I share strategies and mindset shifts to flip the script from the 'yo yo dieter' to the woman who takes care of herself for LIFE.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
I just won’t give up my wine.
Wine is a big one. You can enter whatever you want though… the pub night with friends, parties, the pleasure of eating with abandon on the weekends. Chips at night while watching Netflix. The handfuls of chocolate chips when you're stressed.
We keep searching for the hack that is going to let us eat whatever we want and keep up these habits AND lose the weight.
I have some bad news, and some great news.
Bad news: You will not get body transformation results without changing your habits. You simply cannot keep up the bottles of wine on the weekend AND expect that you can lose the post-menopausal belly fat.
And the great news: You CAN change your lifestyle and enjoy the process. Join me in this week's episode of the Fit + Vibrant You Podcast for some mindset shifts and strategies so that you get the body and life you love... without feeling deprived. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
"Something always derails me."
"I do really well for a while, but then life happens and I can’t stick to my plan." I hear these words a lot, and they are simply not true. **What's true is that 'life happens'. Whether it's the donuts in the staff room, tight work deadlines, holiday parties, a friend in the hospital, your child struggling with depression, or COVID-19... things are going to happen. Because this is life.
What's not true is that you need to choose between 'life happening' and taking care of yourself.
Join me for some mindset shifts, strategies, and a bit of tough love so that you never 'fall off the rails' again when real life happens.
When you’re ready to take the next step, here’s how I can help.** ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
This week I’m joined by Jenn Trepeck, Optimal Health Coach and fellow podcaster. Join the conversation as she shares: 💕5 things we do that so many women unknowingly do that keeps the weight on 💕The WHAT to eat for fat loss (without counting points, calories or removing food groups) 💕How to combat stress (in 45 seconds or less) 💕What to do if you struggle with stress eating Jennifer Trepeck is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of Michigan Ross School of Business, Jenn founded Better Life Now LLC while working full time in hedge funds. After over a decade of coaching clients, Jenn started Salad with a Side of Fries Podcast to help pay it forward and reach a larger audience to teach the nutrition education we are all supposed to know but no one ever taught us. When not hunkered-down at home during a pandemic, Jenn is typically working out at Physique57, discovering hidden gem restaurants in NYC or traveling to spend time with friends and family. Get in touch with Jenn!
betterlifenowllc.com saladwithasideoffriespodcast.com Facebook: https://www.facebook.com/JenniferTrepeck Instagram: @jenntrepeck
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
This month I answer:
➡️ What are some tips to thrive over the holidays?
➡️ Any suggestions for an anti-inflammatory diet to support fertility treatment?
➡️ How do I start exercising when it's been a LONG while?
➡️ I keep binging on carbs every week or so... why do I do it?
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
I almost always have two books on the go: one on audible, and one that I can read while sipping tea and cuddling with my cat. If you want some great reads to help you improve your relationship with food, yourself, or to simply keep 'sharpening the saw' on your journey as a fit, vibrant women, you've come to the right place.
I am often asked for book recommendations, and this week I'm joined by Kayla Van Egdom, coach at Ascend Fitness and Lifestyle and in Fit and Vibrant Over 50, to share our top transformational books we have read. And man, was it tough to keep the list to 11! We aimed for 8... but definitely went over :)
Here's our list. Now that I read it... it's
Rules of Normal Eating by Karen Koenig (also a past guest on the Fit + Vibrant You Podcast!)
Limitless by Jim Kwik
Think Straight, Lose Weight by David Godfrey
Beck Diet Solution, by Judith Beck
Superbetter, by Jane McGonigal
Fat is a Feminist Issue, by Susie Orbach
Eating in the Light of the Moon, by Anita Johnston
Pussy: A Reclamation, by Regena Thomashauer
Atomic Habits, by James Clear
Slight Edge, by Jeff Olson
Language of Emotions, by Karla McLaren
*Contains affiliate links. There's not cost to you but if you do choose to follow the link to purchase, I get a few dollars :)
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
One of the most common traits of people with eating struggles is PERFECTIONISM.
Perfectionism is something I want for my surgeon, my airline pilot and my lawyer. I want THEM to be perfectionists at their craft.
But when it comes to having a healthy, natural relationship with food, perfectionism is exactly what you don't want.
Join me in this week's episode to discover WHY a perfectionist tendency is so detrimental, and more importantly, how to overcome this destructive pattern. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
I have been listening to the Midlife Matters Podcast for a few months, and it feels like I’m having a cup of coffee (and laughs) with good friends. I love how Marie, Julie and Mindy NORMALIZE so many of the things we don’t really talk about in the middle years. I am delighted to have the opportunity to interview these lovely women on the Fit + Vibrant You Podcast and introduce them to you!
Listen in as they share:
⭐️ How their health, fitness goals, relationship with their body has changed over the decades
⭐️ Some of the unique challenges women in their 40s, 50s and 60s face (that we don’t usually talk about)
⭐️ How they embrace their changing body and changing roles as they age
Marie, Julie, and Mindy are three moms raising twelve kids from middle school to young adulthood. Each week on the Midlife Matters Podcast they talk about all the topics keeping women in the middle years up at night. They cover the new challenges frequently encountered in midlife such as empty nest syndrome, the double standards of aging between men and women, and the ups and downs of raising teenagers. They approach every topic with encouragement and humor as they strive to create a supportive and fun community for midlife women!
Listeners can find us on Instagram at Midlife Matters Podcast and on our website at midlifematterspodcast.com.
When you’re ready to take the next step, here’s how I can help. ⭐️ Work with Tanja LIVE on November 30 at 5:30PM PST/ 8:30 EST to Stop Self Sabotage. For more information and to sign up go to www.tanjashaw.com/sss
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Ever wish you had more motivation? Have you ever blamed lack of motivation for not reaching your goals, or even getting started in the first place?
We say it all the time "I just need to get motivated", and then we passively wait for motivation to strike us.
But what if motivation is not something that just happens to us? What if we could be motivated every single day? How would life be different?Join me in this episode of the FIt + Vibrant You Podcast for a conversation on MOTIVATION.
We'll cover the most common myths surrounding motivation, what kills motivation and a simple step by step process to create lasting motivation in your life.
When you’re ready to take the next step, here’s how I can help. ⭐️ Work with Tanja LIVE on November 30 at 5:30PM PST/ 8:30 EST to Stop Self Sabotage. For more information and to sign up go to www.tanjashaw.com/sss
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Ladies… I am THRILLED to share this conversation with Courtney Claggett, Kinesiologist and Core Confidence Specialist about your core and pelvic floor: incontinence, pelvic floor dysfunction, postnatal recovery and movement.
Join us for a candid conversation to learn:
⭐️ Why incontinence is common, but NOT normal… and what you can do about it
⭐️ Why doing kegels might be doing more harm than good
⭐️ How to properly strengthen your core and pelvic floor (hint: it doesn’t include crunches and planks)
Meet Courtney:
"While pregnant with my son, I got lost in all the information available for pregnant women and new moms; don't do planks, don't lift too heavy, don't jump, etc. It was then that I decided I wanted to learn everything I could about safe and effective exercise during and following pregnancy. Yes, there are certain movements that should be avoided in certain stages of pre/postpartum or with certain dysfunctions; it is my passion to find ways to get women safely back to doing the movements they love while staying active no matter the situation.
I am a Kinesiologist who is driven to help moms train safely through pregnancy as well as help them back into fitness following delivery.”
Connect with Courtney online:
Website: cmcfitnessconsulting.com
Facebook: CMC Fitness Consulting
Instagram: @cmcfitnessconsulting
Email: courtney@cmcfitnessconsulting.com
Exclusive offer for Podcast Listeners: mentioned you listened to this podcast can contact Courtney through my website, email, instagram, or facebook for 30% off
When you’re ready to take the next step, here’s how I can help. ⭐️ Work with Tanja LIVE on November 30 at 5:30PM PST/ 8:30 EST to Stop Self Sabotage. For more information and to sign up go to www.tanjashaw.com/sss
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
This month I answer:
➡️ I've started gaining weight after surgery... what can I do?
➡️ I'm doing everything right, but it is so hard to lose weight... I'm hormonal... what can I do?
➡️ I'm overwhelmed and anxious... and then I eat. How can I stop this cycle?
➡️ How can I stay motivated to make changes when slow and steady changes work, but I want instant gratification?
When you’re ready to take the next step, here’s how I can help.
⭐️ Join me LIVE on November 30 at 5:30PM PST for the Stop Self Sabotage Workshop. In this 90 minute training you'll learn exactly how to overcome your self-sabotaging pattern with my proven step-by-step process so that you never need to diet again. For all the details and to register go to www.tanjashaw.com/sss
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
Have you ever said to yourself:
"I just can't stay committed" or "I do really well for a while, and then something always seems to get in the way" or "I just need to get in the right mindset"
And then you find yourself scrolling through Pinterest for healthy Instant Pot recipes, hoping you'll find the answer to your eating struggles.
Except food isn't the problem. Most women I work with already know that kale and beans a better choice than Oreo cookies.
Diets focus on the method, and while method matters (no cabbage soup diet here!), it doesn't solve the real issue most women have with food. Because, once again, food isn't the problem.
We are overwhelmed with information, and yet we keep searching for more. Thinking that we just need more information to solve our problems.
What we really need is a MINDSET upgrade.
I know... (eye rolls, yawn)... "I'll work on my mindset once I lose the weight".
Except it doesn't work that way.
Mindset, is our attitudes and beliefs, our way of thinking. And it drives all behaviour.
So many women are afraid to try again, or to even work with me, because they have always 'started out with so gung ho, and then all that motivation fizzles out and they go back to square one'.
But they are fearful because they are still operating on the same thinking that caused their inconsistent habits in the first place. They never learned to change their mindset.
Ok... so how does one BUILD a winning mindset?
Glad you asked... and glad you are here.
Join me in episode 209 of the Fit + Vibrant You Podcast as we do just that.
With so much love + hope,
Tanja x
When you’re ready to take the next step, here’s how I can help. ⭐️ Work with Tanja LIVE on November 30 at 5:30PM PST/ 8:30 EST to Stop Self Sabotage. For more information and to sign up go to www.tanjashaw.com/sss
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
When it comes to improving our health and losing weight, we so often start our journey by looking for the next diet plan. We need more willpower. More time. We just need someone to cook for us. What if food wasn’t the problem? Spoiler alert: it ISN’T: Ok, you already know that if you’ve been listening to the Fit + Vibrant You podcast, and today we’re tackling a MAJOR roadblock: our beliefs. Our stories. Our narrative. I’m joined by Kayla Van Egdom, to break through some of the most common beliefs that hold us back. You’ll learn: 💕Some of the most common limiting beliefs we tell ourselves when trying to lose weight 💕A simple, practical process to identify the stories that keep you stuck 💕How to break that belief (without airy-fairy affirmations that aren’t true) Kayla is a Mind Body Eating Coach, Personal Trainer, and Precision Nutrition Coach. She has worked in the industry for over 5 years, helping men and women change their mindset, emotional well-being and habits so they can permanently transform their bodies. She is the creator of Be the Author of Your Body, a course that teaches people to step into the author role in their lives, eliminate limiting beliefs, and crush their health and fitness goals.
Connect with Kayla online: https://www.facebook.com/kaylavanegdomwrites
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Winter is coming!!! And that means, dark rainy, cold weather. And while you could sport your highlighter vests and flashy lights and get out there rain, shine, day or night and get out there for your walk or run, sometimes it's just not practical. Does that mean you get to put your runners away til spring?
Of course not! The solution (cue superhero music).... indoor cardio!
However, if you HATE indoor cardio workouts, you're simply doing it wrong. Join me on this week's podcast as I share 3 ways to keep your indoor cardio more effective and more enjoyable, or at the very least, less boring.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.
This month I answer:
➡️ How to keep motivated when you don't see results
➡️ Bubbly water versus still water: which is best?
➡️ Restriction versus commitment: how to overcome the diet cycle and still lose weight
➡️ How to overcome fear of failing
➡️ The myth of motivation
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant Women Facebook Community!
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
On a scale of 1-10 how committed are you to achieving your goal?
Well... what's your number? It's a question I ask each potential member of Fit + Vibrant Over 50, and this week I received this answer: "Tricky question....if I was at a 10, wouldn't I have accomplished already? I want to be fit and healthy, but then why do I sabotage?" If it were a 10 I would have done it by now. A strong desire, motivation IS important, but it's not the ONLY thing necessary to get to your goal.
Also required is the right mindset AND the right method. And sure, you could figure it out on your own, but what if there's a better way?Press play and let's have a conversation about the myth of motivation and overcome the real barriers to losing the weight and loving your life. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Thank you to everyone who let me know that I had released the incorrect audio file to the podcast yesterday. 🤦♀️ Human moment
While I have corrected the file, if you have already downloaded the incorrect one, I wanted to make it easier on you an re-release the correct audio!
Many thanks!
Tanja x
So many of my podcast listeners ask about menopause, and specifically: menopause and weight gain. To answer your questions, I asked Jackie Lynch, Registered Nutritional Therapist and author of “The Happy Menopause” to join me on the podcast. Press play on this week’s podcast to learn: * Why do many women struggle with weight gain, especially around the midsection when they hit menopause? * The #1 most important lifestyle factor to prevent menopause weight gain(and it's not tracking calories or logging extra hours at the gym) * Three critical nutrients that you might be missing to support your body through menopause.
Jackie Lynch is a Registered Nutritional Therapist and founder of the WellWellWell nutrition clinic in Notting Hill, London, where she specialises in women’s health and the menopause. Her clinical work has inspired her to publish 2 books: Va Va Voom: The 10-Day Energy Diet (Headline, 2017) and The Right Bite: Smart Food Choices for Eating on the Go (Nourish 201). She’s the host of the popular diet & lifestyle podcast, The Happy Menopause and her new book The Happy Menopause: Smart Nutrition to Help You Flourish will be published on October 13th, 2020. Follow her on social media via @WellWellWellUK. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
I’m back with another podcast episode on FITNESS. This week, we’re talking all about the BEST fitness plan for women 50+. Let’s face it, bodies change through the decades, and it only makes sense that fitness plans should too! Press play on this week’s episode the Fit + Vibrant You podcast (maybe listen in while you’re out on a walk 🙂) as we cover: 1. The big mindset shifts you must make to be consistent with you workout routine (good bye “I worked out 4 x per week until ‘life’ happened”) 2. Why you need to think about HORMONES and not just calories in/ calories out (and HOW to actually do that). 3. The 4 critical components of an optimal fitness plan for women in their 50s, 60s, 70s and beyond.
I got you covered! My team at Ascend Fitness + Lifestyle has also put together a home workout guide for you with strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! Go to www.tanjashaw.com/homefitness to download your copy.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
Press play and let’s go! When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
"I just can't handle failing again”. The women I work with, before we started working together have gained and lost the same 10, 20, 50, 100 pounds over and over again. I have so much respect for every single person who puts their hand up and says "I'm willing to try again”. And it can take so much courage to start again. It's safer to do nothing. It's safer to stay the same. But are you really ready to settle? But what if we didn't have to fear failure.What if THIS time was DIFFERENT? Join me on this week’s podcast for a new perspective on failure, and for a gentle kick in the a$$ to overcome the BS thoughts and fears that hold you back from stepping into your power and getting the body and life you want, and deserve. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
"I just can't handle failing again”. The women I work with, before we started working together have gained and lost the same 10, 20, 50, 100 pounds over and over again. I have so much respect for every single person who puts their hand up and says "I'm willing to try again”. And it can take so much courage to start again. It's safer to do nothing. It's safer to stay the same. But are you really ready to settle? But what if we didn't have to fear failure.What if THIS time was DIFFERENT? Join me on this week’s podcast for a new perspective on failure, and for a gentle kick in the a$$ to overcome the BS thoughts and fears that hold you back from stepping into your power and getting the body and life you want, and deserve. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Each month I go live in the Fit + Vibrant Women Facebook GRoup to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. In this episode, I answer questions like: * How do I fit in exercise? Everything else takes priority and I don’t understand why! * I’ve been in menopause for 3 years and struggle with belly fat. How do I lose it? * Why do I put food in my body without thinking “Do I really want this?"
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player. ⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Your past is not your potential. In any hour you can choose to liberate the future. -Marilyn Ferguson On August 11, 2013, while watching a Lifetime movie home alone, Lori Massicot made one decision that changed the trajectory her entire life. She had two bottles of Chardonnay ready to go, and made a drastic move not to drink them dry. Lori had been drinking for 30 years. Since that day, she changed her life, not because she quit drinking, but because she started living. After listening to many episodes of “To 50 and Beyond”, Lori’s podcast, I reached out to invite Lori onto the Fit + Vibrant You Podcast- not necessarily to talk about sobriety (though we do talk about this)but about transforming your life. Join us for a candid conversation on: * The limiting beliefs that stop you from taking action or that sabotage your efforts to get to your goal * How to deal with friends and family who don’t support you- namely those who push food or alcohol on you * Your relationships, and how they might change (for better or worse) as you move forward on your health and wellness journey
Lori is a Life Coach specializing in sobriety, mindset transformation, and holistic wellness. She is an advocate for aging happy, healthy and confident, and free. She has a certification in Nutrition Coaching, and is the host of the To 50 & Beyond podcast. In 2018, she founded Real Aligned Women who is the founder of National Sober Day on September 14th each year. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player. ⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Do you ever feel resentful? Annoyed? Irritated? Not heard? Um…. yes 🙋♀️ So many women feel these things, but then don’t know what to do next, so they just stew in the emotion, they checking out of the relationship, hold a grudge, or cope with food. But feelings are there for a reason; they are telling us something. Often these feelings are telling us that our boundaries have been crossed. Many people don’t know that a boundary has been crossed, and if they do know, they are not sure how to speak up for themselves. Or, they question whether or not their boundary is valid(I’m just being emotional, I shouldn’t feel that way). I invited Susie Pettit (pronounced “pet it”… I asked 🙂) on the Fit + Vibrant You Podcast to share her wisdom on how to set boundaries and speak up for yourself so that you can live a life that you love. Susie (Barolo) Pettit has been helping women live lives they love for over 10 years. She is the host of the podcast Love Your Life Show and owner of the Wellness Company Strength: Mind & Body, LLC. She is a certified Life + Wellness Coach and a mom of 3 teenage sons. Susie is passionate about helping women live lives that feel as good on the inside as they look on the outside. She spent more than half her life living a life she did not love; as a people pleaser, codependent perfectionist, trying desperately to win an award for ‘Martyr of the Year’. Luckily she hit rock bottom and now has the breadth of experience to teach first hand about setting healthy boundaries, beating your inner critic, conscious parenting, and how to use mindfulness-based tools to beat overwhelm and anxiety. Connect with Susie online: Susie’s Instagram The Love Your Life Show Podcast SMBwell Website SMBwell on Facebook Pinterest YouTube Channel Twitter LinkedIn Link to Subscribe to SMB’s Weekly Wellness Newsletter This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player. ⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Hit a weight loss stumbling block? Maybe you've plateaued... or slipped back on a few of your habits? Maybe you lack motivation, or are feeling overwhelmed? No need to panic – this is NORMAL. Problems, challenges + barriers are part of the journey. The real problem is, however, that we often STOP when we have a problem and we waste precious energy focused on the problem instead of pursuing a solution. The better you become at problem solving, the more consistent you will be in your weight loss journey. Join me on this week's episode of the Fit + Vibrant You Podcast, as I share a step-by-step process to identify and then solve your weight loss problems, so that you can finally ditch the start-stop-on-off-up-down-party-cleanse roller coaster ride. Friend, I’m glad that you’re here. Hit play, and let’s talk! This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player. ⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
If you're like most people, when you think about Benjamin Franklin, you think contribution to the discovery of electricity. But Franklin was one of the first writers to write about personal development, and he has three powerful principles for leading a successful life. On this episode of the Fit + Vibrant You Podcast, I share these three success principles and and how they apply to your journey to a fitter, healthier, happier, version of yourself. You don’t need to read another book on weight loss or diet… we need to start applying a few foundational success principles to this journey. Friend, I’m glad that you’re here. Hit play, and let’s talk! This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player. ⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Every single day, I send an email and a voice note to my clients in Fit + Vibrant Over 50. In the program, we don't just focus on weight loss, we are changing our LIVES and having a daily touch point and mindset upgrade has been transformational. A few week's ago I shared a note about being ALL IN versus ALL OR NOTHING. And I wanted to share it with you.
All-or-nothing thinking refers to thinking in extremes. You are either a success or a failure. If you are not perfect, then you are a failure. And if you're a failure, then you might as well make the failure epic (hello cheesecake, wine, leftover pizza, cereal by the handful, peanut butter by the spoon, ice cream from the container).
All or nothing thinking and consistency and are like oil and water... they don't mix (I talk more about all or nothing thinking in episodes 119 + 186).
But there IS a mindset that does work.... and that is being ALL IN.
Press play and join me on this week's episode.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
Last week I talked about self-sabotage. This week, we dive a little deeper. Join me on this week's episode of the Fit + Vibrant You podcast to discover the two insidious habits that sabotage your weight loss efforts.
And it's not eating at night. Or eating too much sugar. Or eating peanut butter straight from the jar (umm... 🙋♀️). These two habits are insidious because we aren't even aware we are doing them... yet they are the two most common habits that get in the weight of being fit, vibrant, healthy + happy.
Press play, let's have an honest conversation.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!
⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com
“What's getting in your way? Where are you stuck?” Sure, you can answer 'hormones' or 'my spouse' or 'my busy schedule'. But if you were to answer this honestly, you would say 'myself'.
And then you might think you need more willpower or discipline. Or motivation. Or that something is wrong with you.
After all, if you WANT it so badly, so why do you keep slipping off plan when you start to lose some weight? Or why do you start each day with great intentions but end up face first in the ice cream after dinner?
Enter self sabotage (no applause required ;)
Take a deep breath. It's normal. You're not broken. You're human.
Friend, let's have a chat about ending self sabotage so that you can finally have the body and life you want... and deserve.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!
We all have an inner voice, an ongoing narrative that comments on what we are doing and drives us to act in certain ways. That voice can be your worst critic- it can keep you playing small, it can fight for your excuses, and it can be downright mean. Or, that voice can be your greatest ally.
How you talk to yourself matters, a lot. But if you've practiced negative self talk for years, or decades, change it is no easy task. Join me today as I share a powerful tool to say good-bye to your inner mean-girl and to adopt a more positive, helpful conversation.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!
Now's not the right time. I'll start when the kids go back to school. Things are too stressful right now. There's too many other things competing for my focus- I can't commit to my health right now.
Delay. Delay. Delay. The best excuses are REAL. Life might be stressful. Your house might be full of visitors. You might be out of routine. You might be in between jobs. Maybe you are struggling in your relationships. But these are not usually the real reasons we don't start, or do the things we know we could do to be healthier and happier. And until we get clear on what those reasons are, its very hard to overcome them. Friend, let's have an honest conversation about the REAL reason you are not getting started.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!
Today we're going to talk about the "FIT" part in Fit + Vibrant. Today's podcast answers the questions you asked Fit + Vibrant You Facebook Community. Today's questions: 1. How do I get started with fitness? 2. What is the best exercise to do to get results? 3. What if I have knee or back pain?
- How can I keep fit at home during COVID-19? I got you covered! My team at Ascend Fitness + Lifestyle has also put together a home workout guide for you with strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! Go to www.tanjashaw.com/homefitness to download your copy. This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community!
⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player! ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
Imagine this... For several months (or even years), you put in the work: you workout, you track your food, you commit to 'clean eating' (or whole foods, keto, vegan, low fat, etc.)… You do your best. Yet, the results you so desperately want seem like a pipedream away :( I understand it’s downright depressing. It makes you even want to give up. And you wonder... how is this different? Most women I work with have been dieting for years, decades. And they wonder, how will this be different? And to be perfectly honest, I have a tough time explaining how Fit + Vibrant Over 50 is different than Weight Watchers, Jenny Craig, Keto, Noom, Ideal Protein, Herbalife, etc. etc. It's like asking how an trip to Hawaii 🌺 is different than an elephant. There's more differences than there are similarities.This podcast is a recording of an interview I did with Karen, a member of Fit + Vibrant Over 50. If you're wondering about the program, Karen does a great job sharing how this time things ARE different. And if you're not at all interested in the program, she shares some big takeaways that has helped her lose 115 pounds... for the last time. When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player! ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
Eat when you're hungry. Stop when you're satiated. Sounds sooooo simple. And it is... but simple doesn't mean easy. "I don't know what it feels like to be hungry?" "How do I know if I'm hungry or bored?" "How can I curb hunger?" "I eat when I'm not hungry... how can I stop?" I've been getting a lot of questions about hunger, and this episode is dedicated to answering YOUR questions! Friend, grab your ear buds and press play and let's talk about HUNGER.
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + VIbrant Facebook group.
When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player! ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com