Episodes
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In this episode, Sarah and Tanna tackle the complex topic of stress. They explore the difference between good stress, which pushes you toward growth, and bad stress, which can leave you feeling overwhelmed and stuck. Sharing personal stories and strategies, they discuss how they handle the inevitable bad stress that life throws their way and highlight why not all stress is created equal.
From learning how to harness stress to fuel success to practicing techniques that ease the burden of the bad, this episode is packed with insights to help you find balance and thrive under pressure. Whether you're feeling the weight of stress or wondering how to turn it into a positive force, Sarah and Tanna have you covered!
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Breaking Free: Why Free Weights Win Over Machines In this episode, Sarah and Tanna dive into the pros and cons of training with free weights versus machines—and why free weights can be a game-changer. Sarah shares her fitness journey, starting out in the aerobics room, gradually working up the courage to use machines, and eventually finding her confidence with free weights. If she could go back in time, she’d tell her younger self to get instruction early and embrace free weights sooner. Tanna, on the other hand, began her training with free weights and credits them for giving her exceptional form. She reflects on how her solid start wasn’t everyone’s experience and how important proper guidance is for building strength safely. Whether you're a free weight fan, a machine regular, or just starting out, this episode will inspire you to rethink your approach to strength training.
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Missing episodes?
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In this episode, Sarah and Tanna get real about the journey to accepting their natural builds—celebrating the strengths they’ve found in the bodies they have rather than the ones they thought they wanted. Sarah opens up about her long-time wish to look like the taller, leaner fitness influencers she once admired, while Tanna shares her struggles with wanting a long, slender torso.
Together, they explore the freedom that came when they stopped forcing their bodies into ideals that didn’t match their natural frames. Tanna talks about taking on Olympic weightlifting, even with long femurs that might challenge her form, while Sarah focuses on the joy she finds in balancing health, fitness, strength, and being a devoted mom. This episode is a refreshing reminder that true strength and beauty come from owning and embracing the body that’s uniquely yours.
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In part two of their nutrition deep dive:
Link to part 1: What We Eat in a Day: Real-Life Nutrition That Actually Works (Pt 1)
Sarah and Tanna focus on the power of pre and post-workout nutrition for maximizing energy, endurance, and recovery. They share their tried-and-true strategies for fueling workouts, including the importance of the post-workout protein window, how they structure their meals around workouts, and why they avoid fats right before and after exercising.
They break down what they eat to optimize performance, support muscle recovery, and stay on track with their fitness goals. With insights into timing, nutrient balance, and recovery strategies, this episode offers practical tips to help you fuel smarter, train stronger, and get the most out of your workout sessions.
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In this episode of Training for Life, Sarah and Tanna give listeners an inside look at what they eat in a day, sharing personal nutrition tips and daily habits that fuel their active lives. Tanna breaks down her approach to tracking macros, giving insight into how she balances her meals for optimal energy and muscle support. Meanwhile, Sarah shares her intuitive eating approach, focusing on listening to her body and prioritizing protein to stay fueled and feeling her best.
They each reveal how they split up meals, snacks, and nutrients throughout the day to maintain a healthy, sustainable diet. Whether you're a dedicated tracker or prefer a more flexible style, Sarah and Tanna’s discussion offers practical ideas to help you find your own approach to eating well and staying strong on your health journey.
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In this episode of Training for Life, Sarah and Tanna explore the significance of adult friendships and the powerful impact they have on your health, longevity, and overall happiness. They dive into how strong, supportive relationships can provide emotional stability, reduce stress, and even improve your quality of life. But as they share personal experiences, they also acknowledge that sometimes people just aren’t your people—and that's okay. Learning to prioritize the right relationships can be key to building a healthier, happier you. Tune in for insights on navigating friendships and fostering meaningful connections that truly enrich your life!
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In this episode of Training for Life, Sarah and Tanna dive deep into the transformative shift from chasing short-term wins to embracing lifelong wellness. Sarah shares her experience of competing in a figure competition—an intense journey of strict dieting and grueling workouts. But a few months in, she questioned whether this was truly a healthy goal, especially as a role model for her 6-year-old daughter. Was this really the kind of example she wanted to set?
Tanna reflects on her ambitious leap into Olympic weightlifting, deciding to aim for the World Championships after just a few lessons. Both women discuss the realization that while short-term achievements can be motivating, true wellness is about sustainable habits that support long-term health and happiness. If you're ready to shift your mindset from temporary results to lasting wellness, this episode will inspire you!
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White Knuckling Through Life: Why Trying to Do It All Doesn’t Work! In this episode of Training for Life, Sarah and Tanna tackle the all-too-common habit of "white knuckling" through life ~ pushing too hard, trying to juggle too many tasks, and overwhelming yourself by attempting to install every good habit at once. Sound familiar? The result is often burnout, frustration, and falling short on all fronts. Sarah and Tanna share personal stories and insights on how trying to do too much at once can lead to failure. They explore healthier approaches to building habits, focusing on realistic, sustainable changes that actually stick. If you’ve ever felt like you’re trying to hold everything together but nothing’s working, this episode is for you!
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In this episode of Training for Life, Sarah and Tanna dive into a topic that impacts 90% of women ~ cellulite. They get real about their own struggles with it and how even being incredibly fit doesn’t erase those little dimples.
But here’s the truth: cellulite is NORMAL and if you're looking after your health, then it's time to work on our MINDSET. Sarah and Tanna emphasize that focusing on your overall health and strength is what really matters. You can be strong, fit, and proud of what your body can achieve ~ with or without cellulite! They encourage shifting your mindset from fixating on appearance to valuing your health, strength, and abilities, setting a powerful example for others.
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Is Sweat the Sign of a Good Workout? In this episode of Training for Life, Sarah and Tanna tackle the common misconception that a good workout has to leave you drenched in sweat. They break down why focusing solely on cardio, especially as we age, can lead to muscle loss and fewer long-term health benefits. If you've ever wondered whether you're working hard enough when strength training doesn’t make you sweat like cardio, this episode has the answers. Sarah and Tanna explain the importance of building muscle, how it supports your overall health, and why sweating less doesn't mean you’re working out less effectively. Tune in to find out how to shift your focus from just cardio to a balanced routine that will help you stay strong and fit for life!
Episode on Benefits of STRENGTH Training ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000643808133
Episode on Benefits of High Intensity Interval Training (HIIT) ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000648355262 -
In this episode of 'Training for Life', Sarah and Tanna dive into the difference between fleeting motivation and lasting dedication. They open up about how even they, as trainers, don't always feel motivated to work out or prioritize their health. But it's their dedication - not motivation - that keeps them consistent on tough days. They explore how relying on motivation alone can be a losing game, and why building dedication and discipline is the real key to long-term success in your fitness journey. If you’re struggling to stay consistent, this episode will give you the insights and strategies you need to stick with your goals, even when you don’t "feel like it."
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In this episode of Training for Life, Sarah and Tanna tackle one of the biggest barriers to progress—procrastination disguised as preparation. Whether it's waiting to drop a couple of pounds before starting a workout program, doing endless research, or finding excuses to delay action, they dive into how easy it is to keep putting things off instead of just diving in. They share their own stories of hesitation, how they’ve overcome the need to feel "ready," and how taking imperfect action is always better than standing still. If you’ve ever caught yourself waiting for the “perfect moment” to start something important, this episode will inspire you to stop planning and start doing. It’s time to take the leap, face the challenge, and find out what you're truly capable of.
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In this episode of Training for Life, Sarah and Tanna dive into the key differences between self-confidence and self-worth, and why understanding both is essential for living your best life. Confidence can get you through the big moments, but self-worth shapes how you feel about yourself every day. They explore how being kind to yourself, keeping a win journal, and practicing positive self-talk can transform your self-worth. Learn how to reframe your inner critic into an inner advocate and talk to yourself with the same care you’d offer to others. This episode is a heartfelt reminder that self-worth is something you can—and should—nurture. Whether you’re working on your fitness, career, or personal life, Sarah and Tanna offer powerful tools to help you feel better about yourself from the inside out. Tune in for practical tips, honest conversation, and the inspiration you need to start valuing yourself today.
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In this episode, Sarah and Tanna dive into the powerful lessons they learned from the recent Olympic Games, highlighting moments that showcased resilience, sportsmanship, and the strength of women role models. Key Takeaways: Resiliency in Action Sarah and Tanna reflect on the incredible resilience displayed by Olympic athletes. From overcoming physical and mental challenges to pushing their limits, they admire how these athletes exemplify perseverance. Simone Biles: A Champion's Grace One of the standout moments was watching Simone Biles, an iconic gymnast, gracefully bow to a new champion. Biles' support and encouragement of fellow athletes was a powerful example of how true champions uplift others, even when they aren't on top. Role Models on the World Stage The duo celebrates the inspiring story of Abby Dent, granddaughter of Healthy Role Model Janet Dent, who led the Canadian Women's Rowing Eights to a silver medal. They discuss Abby's determination and goal-setting journey, which reflects the importance of having clear aspirations in life. Redefining Role Models Through Body Diversity Sarah and Tanna appreciate the wide variety of body types seen in the Olympics, from power lifters to runners. They discuss how this diversity in body shapes can shift the way we view fitness and role models, emphasizing that strength and health come in many forms. Join Sarah and Tanna as they share the inspiring stories and lessons from the Olympics that can motivate us all to set goals, support others, and embrace our own unique strengths.
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In this eye-opening episode of Training for Life, Sarah Gilks opens up about her journey to regain her health after a severe virus left her with significant hair loss. Half of her hair, to be exact. Desperate for answers, Sarah turned to her doctor, but despite thorough blood work, no clear cause was found.
Feeling frustrated and concerned, Sarah decided to explore a different path: traditional Chinese medicine. Join Sarah as she shares the profound experience she had with a Chinese Medicine Practitioner, who offered not only insights into her physical health but also deep, life-changing perspectives on her overall well-being. With newfound clarity, Sarah began making meaningful changes in her life, and to her amazement, her hair started growing back.
This episode is a powerful reminder of how alternative approaches can sometimes provide the answers we need, leading to healing in more ways than one. If you’ve ever felt at a loss with your health or are curious about the transformative power of holistic practices, this is an episode you won’t want to miss.
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In this candid and thought-provoking episode of Training for Life, Sarah Gilks and Tanna Payne tackle the complex emotions that arise when they feel judged by others. As trainers in the health and fitness industry, they openly share the pressures they face to maintain a certain appearance and the internal struggles that come with the fear of not meeting others' expectations. Sarah and Tanna dive into the impact of assuming negative thoughts from others, exploring how this mindset holds them back from experiencing true happiness and self-acceptance. They reveal how often they’ve discovered that people are actually thinking positive thoughts about them, and how shifting their perspective has helped them build closer friendships and feel better about themselves. Despite their roles as trainers, Sarah and Tanna admit they are still works in progress when it comes to overcoming the fear of judgment. They discuss how learning to believe that people like them and are rooting for them has been a game-changer in freeing them from the weight of self-doubt. Join them as they explore how adopting a more positive outlook on how others perceive us can lead to greater self-confidence, deeper connections, and a more fulfilling life. 1/2
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Join Sarah Gilks and Tanna Payne in this exciting episode of 'Training for Life,' where they recount their unforgettable summer adventures that pushed them beyond their comfort zones and into new realms of personal growth and confidence. This summer, Tanna embarked on her first big Harley trip with a group of 80 bikers, facing the challenges of the open road and discovering a deeper connection with her partner. Meanwhile, Sarah took on the majestic mountains of Colorado, scaling new heights and overcoming physical and mental hurdles, which strengthened her bond with her partner and boosted her self-assurance. Sarah and Tanna share how their commitment to fitness and training for life equipped them to tackle these adventures head-on. They reflect on the importance of being prepared, both physically and mentally, to seize opportunities and explore new horizons. Discover how pushing boundaries can lead to profound personal growth, stronger relationships, and a sense of accomplishment that comes from doing things you never thought possible. Tune in for an inspiring episode filled with laughter, insights, and the thrill of adventure.
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In this episode of 'Training for Life,' Sarah Gilks and Tanna Payne delve into the critical role of rest days in your fitness journey. They discuss how taking time to rest is essential not only for better fitness but also for overall happiness, mental health, and injury prevention.
Sarah and Tanna explain how rest days allow your body to recover and rebuild, leading to improved performance and reduced risk of injury. They also highlight the mental health benefits of taking a break, emphasizing the importance of relaxation and self-care in maintaining a balanced and sustainable fitness routine.
Join Sarah and Tanna as they share their insights on why rest days should be an integral part of your workout schedule. Learn how to listen to your body, avoid burnout, and incorporate rest into your routine for a healthier, happier, and more effective fitness journey.
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In this episode of 'Training for Life,' Sarah Gilks and Tanna Payne explore the art of goal setting and how breaking goals down into manageable steps can lead to success. They introduce the SMART acronym (Specific, Measurable, Achievable, Relevant, Time-bound) as a powerful framework for setting and achieving your goals.
Sarah shares her enthusiasm for Vision Boards, acknowledging that they might seem like a "Ra-Ra" concept at first. However, she explains how they can be a powerful tool for visualizing and manifesting your goals. Tanna, initially skeptical of Vision Boards, shares her experience of trying one and the positive impact it had on her motivation and achievement.
Join Sarah and Tanna as they provide practical tips and strategies for effective goal setting, discuss the benefits of visualizing your dreams, and inspire you to take actionable steps towards your aspirations. Whether you're a seasoned goal-setter or just starting out, this episode offers valuable insights to help you on your journey.
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In this episode of 'Training for Life,' Sarah Gilks and Tanna Payne dive into the critical role of support in your health and fitness journey. They discuss why surrounding yourself with a positive and encouraging support system is essential for achieving your goals. Sarah and Tanna emphasize the importance of distancing yourself from naysayers and those who diminish your efforts. Instead, they advocate for finding accountability partners and being part of a community with similar goals and aspirations. Through personal anecdotes and expert advice, they explore the challenges of maintaining motivation and consistency without a supportive network. Learn how to identify the right people who will uplift and encourage you, and discover the benefits of sharing your journey with others who understand and share your commitment. Join them as they share insights on building a strong support network, overcoming obstacles, and staying motivated on your path to a healthier and happier life. Tune in for practical advice and inspiration to help you cultivate the support system you need to succeed.
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