Эпизоды
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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?
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
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: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
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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
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Пропущенные эпизоды?
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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
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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
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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
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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 xP.S. Here's the other podcast I mentioned on Nighttime Eating.
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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: [email protected]
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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 xInstagram: 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.
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 Performing the Habit Might Not Be Enough.
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:
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: [email protected] 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!
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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
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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
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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
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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/
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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
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