Fit in Real Life (Tanja Shaw)

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

Huge thank you to Juan Medrano for joining me on this week’s episode of the Fit + Vibrant You Podcast.

We have some fun chatting about :

✔️Why you should NEVER feel selfish about taking care of yourself (and how to actually change your mindset about that)
✔️Whether the 80/20 rule is accurate- and if so, how to apply it
✔️A few nutrition myths, such as “are carrots good for me?”

Juan Medrano is the owner of Movimento Fitness in St. Albert, Alberta. With a background in Human Performance and Athletic Development – specializing in Functional Training – Juan is passionate about enhancing the lives of those around him through the power of simple, safe and effective exercise and an empowered mindset.

Juan especially loves helping people new to fitness discover it’s life changing effects. He wants to help as many people as he can remove their limitations and enjoy a MUCH better quality of life.
Juan is humbled to have been awarded the St. Albert Small Business of the Year in 2016. He’s been featured on several radio shows and blogs and has also co-authored the Best Selling Book Better, Faster, Stronger along with several other leaders in Functional Training in North America.

Movimento Fitness will be celebrating it's 10th anniversary in 2020 and Juan cannot wait to continue sharing his passion for years to come!

We hope you enjoy our conversation. And like always, don’t just listen in- take ACTION.

With love,
Tanja x

Enjoy this audio training from a recent Facebook or Instagram Live.

FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw 
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/

Instagram:
@tanja_shaw

Join me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook. As long as the technology part works out, I'll also be sharing the audio to the podcast. 

Each workshop will start with a 'teaching topic' on fitness, nutrition, or mindset and then you'll have the chance to ask questions, and it's all LIVE. If you cannot make the live training, please email me: tanja@tanjashaw.com for topic suggestions or questions you have. 

This week you'll discover what to do when you reach a plateau. I hope you enjoy it and that it helps you on your journey! 

Tanja x

Do you recall times in your life, or maybe you're like this right now, when you just feel really good?  You're inspired, you have energy, and you're simply happy.

And then there's other times when things aren't so hot.  Everything seems to be a bit of a struggle.

Wouldn't it be nice to know why, and better yet, what you can do about it?

In this podcast I chat with Michelle Richardson, business and life coach, author and founder of Momentum Works, about Needs-Based Goals that Inspire Action.  

There are many ways to set goals; few, if any, are as effective at inspiring action and achievement as a needs-based approach. Each person has a unique set of personal needs; discovering them and designing their life around them is a critical, yet little known determinant of success and happiness.  Setting goals that align with personal needs and result in the experiences required to feel inspired, vibrant, and fully alive on a daily basis makes them more compelling and increases the likelihood of achievement.

In this episode you'll learn:

    How to determine what your personal needs are
    How to set goals to align with your personal needs
    A bit more about me... Michelle uses the needs-based goals assessment on me :) Be sure to download personal needs worksheet by clicking here!

Connect with Michelle online: www.momentumworks.com
Email: michelle@momentumworks.com

“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.

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.

"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

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

“I’m going away and don’t want to undo all the progress I’ve made. Do you have any tips or strategies for ‘sticking with it’ when on vacation?” – Julie B., Chilliwack

Dear Julie,

First of all, kudos to you for thinking ahead and looking for solutions. Well done. A very important step to making a lifestyle change is the desire to do it!

I get asked this question a lot- and while there are many tips and strategies for keeping fit on vacation, packing food for long flights, or making healthier restaurant decisions, (I’ve written multiple articles on how to keep in shape on vacation, which I will link to below), the most important thing to work on is the story we tell ourselves, and expectations around our vacations, travel and being out of routine.

For a lot of people, trying to lose weight or get into shape, travelling can be scary. Especially if in the past, vacationing was a time you got off track, overate, over-consumed alcohol, skipped workouts and pledged to ‘get serious’ or commit to ‘clean eating’ when the you’re back. Do you have a pattern of using ‘being out of routine’ to justify every indulgence?

What story are you telling yourself?

Remember that stories are just that, stories. As Ascend Mind Body Eating Coach Kayla van Egdom says “you are the author of your life, not merely a character”.

Listen to this week's podcast to learn some of the more common ‘stories’ we tell ourselves around vacations, and a few ways you can shift your story.

You got this!
Tanja x
 

Links + Events Mentioned:
www.ascendfitnesslifestyle.com/anytimeworkout

Enjoy this audio training from a recent Facebook or Instagram Live.

FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw 
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/

Instagram:
@tanja_shaw

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.

Many of us pursue for more information: diet plans, workout plans, and the new ‘secret’ so that we can finally take charge of our health and make progress toward our goals. However, for most people, lack of information is not the problem; lack of action is. In my last podcast, I shared three simple mindset shifts to evoke massive change. Here, I will share three more.

"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.

Success is a game of inches.
Every choice is a vote.
Every vote matters.

But how to you make better choices when you goal seems so far away? Or when this 'one choice' won't really matter?

Join me on the podcast, and then most importantly, TAKE ACTION.

I believe in you!

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

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.

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.

After losing 70 pounds, Julie Stubblefield STILL didn't love her body.  As the Body Freedom Coach, she teaches women how to treat their bodies with love and respect by breaking out of the dieting rut, the body shame, and the cycle of starting again on Monday.

Here's what we talk about:

    Why you may get to your goal weight and still not be happy in your body- and what you can do about it
    That lasting change starts with the head and the heart
    How to start to change your inner dialogue from negative, to neutral, and then to positive
    Why loving and accepting your body where it's at does not mean resignation to stay where you are at.
In the episode we talk a lot about self-love and why it's the key to lasting change.  I put together a daily habits check list for self-care.  
To download go to www.tanjashaw.com/15

I first found out about Elyse on an online search on meal planning, and I found her blog "5 Good Reasons Why Meal Planning Doesn't Work", and I was smitten.  This girl gets it!  In the blog she plays out a conversation between a client and her client's friend about weight loss:

“So…. Have you lost any weight,” asks the friend?

Linda (client): “Nope… but I’m not counting. I have gained A LOT however!”

Friend: “What do you mean you’ve gained – when you go to a nutritionist you’re supposed to lose!”

Linda: “Not the case – always. Elyse has taught me skills for life and that’s what I’ve gained. I’m able to make choices and decisions about my food and how I eat so I don’t binge anymore, eat emotionally or deny myself of food which often triggers me to overeat and ultimately gain weight.”

Here's what we talk about:

    Elyse's personal story that starts with being 200 pounds at the age of 13- an the one piece of advice given to her by a nutritionist that completely changed her life
    Why she consciously decided NOT to go on to become a Registered Dietitian, and what she did instead
    Why she loves smoothies (plus some awesome recipes for you to try at home!)

For the show notes and to download our fave smoothie recipes go to www.tanjashaw.com/14

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.

You want to feel better about your body.

You want to have more energy for the things that matter most.

You know this means that you have to live a healthier lifestyle, but when you try to change it doesn’t last and you keep falling back on old habits. You beat yourself up and wonder why you don’t have enough willpower to make this work.

If this sounds like you, you're going to LOVE my interview with Heather Thatcher. 

In this interview with Heather, you'll learn:

The 5 Step System to eliminate willpower
Why doing LESS is vital to developing your intuition and have a more peaceful relationship with food and your body
2 actionable practices to start tapping into your intuition
Why we need to stop using the phrase 'cheat meal' or 'cheat day'
Meet Heather: Your Vitality Lifeguard. Early on in her career as a Registered Nurse it became clear to Heather that if she wanted to help improve people’s health she had to crack the code for how to make it easy to live a healthy lifestyle. Because, the truth is, most people have a pretty good idea of what they should be doing to be healthy, but they get stuck trying to figure out how to squeeze that into their hectic schedule and stick to the plan.

She immersed herself in all of the latest research, health trends, and information on nutrition, exercise, stress management and sleep to try and find the answer. Along the way she became a Reiki Master and holistic healer and discovered that the key to consistently living a healthy lifestyle actually lies in developing your intuition.

Listen in, and then TAKE ACTION!

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

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

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.

So what is the best diet?   Good question. There is no ‘best diet’- 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 when experimenting with new styles of eating.

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

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:

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

Whether you wan to lose 10, 20, 50 or 100+ pounds, this podcast is for YOU. I am 100% certain that if you apply this SIMPLE mindset shift (we’re not talking about tracking calories, cardio workouts or the like) that is FREE and takes no time at all, you WILL get results.

Listen in. Your future self and present self will thank you.

Links mentioned:
Meditation music (the song “Clearing” https://music.apple.com/ca/album/clearing/1462348845?i=1462348846
Thrive in 30: www.ascendfitnesslifestyle.com/thrive
Whole YOU Transformation: www.tanjashaw.com/wholeyou

How is a 75 year old still able to hike the local mountains, maintain a vibrant social network and have the energy to go to  night classes at the local college while others her age might struggle getting in and out of a car? 

Because she DECIDED to. And you can too.

Obviously, there are some things we cannot control, but how we live into our 40s, 50s, 60s, 70s and beyond is primarily a choice. And in today's podcast, my guests Jenn "JZ" Zerling and George Veater will empower you to choose a life of vibrant health, starting now. 

Jenn Zerling, MS, CPT has a Masters in Kinesiology, is the author of Breaking the Chains of Obesity: 107 Tools, an Age Management expert, ​founder of JZ Fitness, and Director of fitness programming for Matthew McConaughey’s non-profit foundation, Just Keep Livin. George Veater is a 6X Saddle Bronc Rider Champion, ​successful ​entrepreneur​ having built a financial advisory business serving over ​750 high net worth clients, Fit Because​ ​podcast host,​ and commercial​ ​cattle rancher.​ (George is 54 and as fit as a 20-year-old!)​ Together, they host the podcast "Fit Because" (www.fitbecause.com)

This interview is full of nuggets of wisdom, radical mindset shirfts that have the power to change how you spend the next ten, twenty, thirty years of your life (and beyond)

You'll discover:

Why how you age really is a choice, and how to shift your mindset so that you age well
How to embrace your changing body and practice self care and self compassion at all ages
The #1 thing you must do to age well (and it has nothing to do with nutrition and exercise!)
Thanks For Tuning In!

Good morning friend!

Today I am answering YOUR questions on the Fit + Vibrant You Podcast, and you've asked some good ones!

I answer questions on BMI and weight and how to track progress, how to start without feeling overwhelmed, staying consistent when progress is slow, how to put your fork down when you're no longer hungry and how to make those habits actually stick. 

This is your show, and if you have a question you'd like me to answer on the podcast, please email me, 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!

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.

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.

What I learned from a $1500 surprise tax penalty

They say nutrition is 80% and fitness is 20%.
I disagree.
80-90%+ is MINDSET.
It’s our perspective. Our thoughts. Our beliefs.

I fear that the response to me talking about mindset will be yawns, eye rolls, or scrolling through until you find a pretty meal plan, or 5 ways to hack your body. And honestly, most people who I work with have already exhausted their attempts at finding sustainable, real change and to LOVE the way they feel by focusing on tactics.

So here I am, again, reminding you (with very ACTIONABLE mindset shifts) so that you can make a powerful, positive lifestyle change and fall in love with the process. So you can love the way you feel. So you can live fully, and freely.

This week’s podcast topic comes directly from my own personal experience this week- transitioning from vacation to my regular workday, and a surprise $1500 penalty in the mail.

We chat mindset shifts to help you:
✔️sleep better (what to do/ think when you simply can’t sleep)
✔️manage stress and overwhelm
✔️take back control of your life and choices

Don’t just listen- APPLY what you learn. Transformation doesn’t come from learning more information, it comes from your practice!

HORMONES. It's a HUGE topic, and I'm thrilled to bring you this interview with Justine Cécile, a Functional Diagnostic Nutrition Practitioner who specializes in supporting  women who are struggling with raging hormones, even when they are on hormone therapy.

You'll discover:

• the #1 most common root cause of hormone imbalance (and what to do about it)
• why hormone replacement therapy might not be working for you
• the lifestyle habits to support your thyroid gland and a healthy metabolism
• three things you must to to balance your hormones

About Justine:
While working on herself and with clients, Justine discovered that there are three areas in women’s health that are largely ignored; hormonal health as a whole, gut health and how our mind works with our biology.  Realizing that we are responsible for our own health, yet we can’t do it alone, JustineCécile brings her personal experience, education and resources together to guide and mentor women to regain control of their health and happiness. 

Justine Cécile has spent the last 18 years mastering how to get in-tune with the body and influencing environments to improve health and increase happiness. She served in the military and worked with refugees, was a university professor, a programmer and managed software development and now has branched out to support women who have put themselves last for most of their lives.  Her personal experience with a chronic illness that is poorly understood and her strengths of being able to connect the dots, to communicate complex issues with simplicity and to sincerely connect with others has led her to the path she is on today.

Visit Justine online: justinececile.com

Strengthening your willpower is just part of the equation; the other part of the equation is to set up your environment so that you don’t always have to rely on willpower, and reduce the amount of times you draw from your willpower.
In this podcast, I’ll share six ways to reach your goal without relying on willpower alone.

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.

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.

In this episode of the Fit and Vibrant You Podcast I discuss why your eating may be out of control at nighttime, and specific action steps and strategies to help tame your nighttime feeding frenzy.

Are your expectations getting in the way of making progress? Do you get disappointed when you're not doing as well as you think you should, or getting results as quickly as you think you should? 

It's wonderful to set goals and have high expectations, but when expectations are too high, it's difficult to find the middle ground or progress, and it perpetuates the "ALL IN" or "COMPLETELY OFF" diet roller coaster ride. 

In this podcast we'll talk about setting realistic expectations, and specific action steps you can take daily to help find that middle ground of making consistent PROGRESS.

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

You know when you realize you are EXACTLY where you need to be? That was my experience when I stayed with Melissa during my final weekend of the Nutritional Therapy Practitioner training. Melissa generously opened her home to me, and the conversations we had were exactly what I needed. And I am ecstatic to invite Melissa onto the podcast to share the conversations we had, with you. 

Melissa Shafer is a Nutritional Therapy Practitioner and Massage Therapist. She helps her clients become experts of their own body, and their own health journey, instead of fitting inside of trying to fit in and attempting to constantly change and control their body. Her message that you are not broken, you do not need to be fixed, and that wherever you are at, you are OK is one that the world needs to hear.

Wherever you are at in your health and fitness journey, I know you'll enjoy the conversation with Melissa Shafer.

You can connect with Melissa on Instagram @_melissashafer_ or on her website: www.melissashafer.com.

Do you identify as a carbaholic? Emotional eater? Sugar addict?

If so- listen in. I’d love to hear what you think!

Journal Giveaway: www.ascendfitnesslifestyle.com/fvycontest

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

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.

Do you want to get the most out of your time at the gym? 

Silly question.  Of course you do!

In this podcast I go over 4 steps to optimize your workout.  And, to make it super simple, I've put together a handout for you.  Click the big green button to download the "Optimize your Workout" Worksheet.

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

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

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

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 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.

You asked, I answered!
Today's podcast comes from questions asked in the Fit + Vibrant You Facebook Community.

Today's questions:
1. Is breakfast really that important?

2. If you feel that you are most likely 20 pounds overweight, but don't want to obsess about dieting and weight loss, does it make sense to say “To heck with it; I’m just going to be happy being this weight.”?

3. How do I figure out my macros and daily totals?

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

Most of us love food. Yet, instead of paying attention to the foods that we eat, we often eat breakfast on the go, mingle over a tray of appetizers, or mindlessly polish off a bowl of chips while watching a movie.

Why is it that we can think about food throughout the day except when we are actually eating? If you mindlessly rush through your meal, you miss out on the opportunity to truly savour and enjoy each bite. You may finish your meal and want seconds because you missed out on the enjoyment of eating. And, because you missed out on the pleasure of eating, your body will still feel hungry.

First, I want you to know that you are not alone! But....Why are you doing this?

Join me in the podcast to uncover WHY mindful eating is important and how to practice this crucial habit.

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 asked, we answered! This week I team up with Brooke Miller and Alyssa Miller from the Diet Riot Podcast, two amazing dieticians, to answer YOUR questions. Thank you for everyone who asked a question- this is your show and your input matters!

We answer:

• After many years of Weight Watchers, I’ve left, I’ve gained weight, and I’m panicking. What do I do next to get control again?
• What’s best- fresh, frozen or canned veggies?
• I’ve lost weight by dieting, but the scale has stopped. How can I kick start things again? And- how do I know when I need to stop losing weight and start focusing on maintenance?
• How do I combine intuitive eating when I have to follow a specific food regimen for a chronic health condition?

Join us for some good info, and a bit of fun along the way. 

Brooke Miller is an intuitive eating registered dietitian. She’s married to her high school sweetheart and welcomed their first baby boy into the world in February. Their son Ashton Thomas rocks his extra chromosome and has Down syndrome. He is so happy and sweet. They also have a dog Leonidas who is a high energy boxer. Brooke and her family love to travel, hike and snowboard. 

 Alyssa Miller is a registered dietitian specializing in family nutrition. She is passionate about helping moms recover, rediscover and redeem their relationship with food so that they can help protect and preserve their children’s innate ability to eat intuitively. She works with moms from pregnancy through postpartum and children from infancy through pre-school. Alyssa gently guides and supports families in their journey to being confident and body-lead eaters. She has the support of her amazing husband of 8 years, Josh and their two kids. When Alyssa isn’t rioting against diet culture, teaching moms how to have food freedom or helping families introduce foods to their picky eaters she is hanging with her family, enjoying all Colorado has to offer.

Together, Brooke + Alyssa host the weekly Diet Riot Podcast- where they revolt against diet culture and promote a positive relationship with food through intuitive eating. Each week they talk candidly about their experiences, philosophies, and give some tangible advice to help you navigate the world of nutrition, health and wellness.

Listen to the Diet Riot Podcast!

Ready for more? Here’s how I can help:

1. Subscribe to the Podcast on iTunes or your favourite player app.
2. Take my FREE COURSE: Discover the diet rules actually worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting.
   
3. If you’re in Chilliwack, get started with a free week of personal training at Ascend.

Are you stressed? Do you feel burnt out? Overwhelmed?

Me too.

Life is good. Really good. But sometimes things can still get a bit too much. To many 'to do's'. Too much work (even though you may love it). Not enough play. Not enough down time.

In this podcast I share a few questions to ask yourself if you're feeling this way, how to check in with yourself, and a few simple actionable items to implement right away. I have a few podcast interviews lined up with AMAZING guests (can't wait to share) on the topics of self care, saying no, early warning signs that your life is out of balance.

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.

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

1. Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com
   
   
2. FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse
   
   
3. Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness
   
   
4.  Free Facebook Group: It's called Get Fit Chilliwack as its powered by Ascend, and we're in Chilliwack. But you can join even if you're not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You'll get the invite as soon as you download the free home workout guide above)

The night is darkest just before dawn.

And for Ashley Wiles, that is certainly true.

Ashley has a powerful story of how running helped her through some pretty dark times of her life, and ultimately saved her life.  From her difficult experience, she founded Sole Girls,  an empowerment program for girls ages 8–12 to teach girls about self–esteem, confidence, bullying, being a positive peer, goal setting and success, healthy living, values and more!

Have you ever been told that "food is just fuel"?  If that was true, why is food such a huge part of our culture? We celebrate with food. We connect with food. We LOVE good food. And that's part of being human.

I'm excited to invite chef Bonnie Friesen to the Fit and Vibrant You Podcast to talk about how we can shift from seeing food as simply macronutrients and nutrition, and something that gives us energy, or perhaps something we fear, to seeing food as an amazing, enjoyable experience.  How food nourishes our soul, and can help us build meaningful relationships with loved ones.

In this interview you'll learn:

- How to turn the most basic meals you prepare into an experience
- The benefits of eating local, in season foods, and how to do it
- To shift the way you see food and cooking from 'something you have to do' to something you get to do

• Autoimmune conditions - how diet can help and where to start
• Getting out of comparison mode (and the sneaky ways it shows up)

Thank you for listening! And if you have a question you would like answered on the show, please let me know! tanja@ascendfitnesscoaching.com

Links + Events Mentioned:
Summer Shape Up: www.ascendfitnesslifestyle.com/summer19
www.ascendfitnesslifestyle.com/anytimeworkout
Chris Kresser on Autoimmune and diet

If you struggle with emotional eating, disordered eating, mindless or compulsive eating, restricted eating or the up and down weight gain/ weight loss cycle- this podcast is for you.

I am delighted to welcome Karen Koenig to the Fit + Vibrant You Podcast. In our interview, she shares:
✔️What the ‘rules’ of normal eating are, and what a day of normal eating looks like
✔️The personality traits associated with disordered eating (and whether you can change them)
✔️What self compassion and body acceptance actually means- and how it can free you up to live a more meaningful life
✔️Why the typical advice on overcoming emotional eating and binge eating such as “wait 20 minutes so that you can feel full” “drink water” or “just stop binging” don’t work for the long term

For over 30 years, Karen has been helping dieters, emotional, compulsive and mindless eaters, and weight-cyclers become “normal” eaters. Karen is a licensed psychotherapist, motivational speaker and international author. She lives, teaches and practices in Sarasota, Florida. Karen is also the co-founder of the Greater Boston Collaborative for Body Image and Eating Disorders and a former member of the Professional Advisory Committee of the Multi-service Eating Disorder Association of Massachusetts.

Find Karen Online:
Her website:www.karenrkoenig.com/
Facebook: https://www.facebook.com/normaleatingwithkarenrkoenig

We hope you enjoy our conversation. I highly recommend her books to help you on your journey to more peaceful, natural relationship with food and your body. And like always, don’t just listen in- take ACTION.

With love,
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/ 

Enjoy this audio training from a recent Facebook or Instagram Live.

FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

I'm live or share the live videos on social media at:
Facebook: https://www.facebook.com/tanjashaw/

Instagram: @tanja_shaw

Remember when you set a goal to lose weight, improve your strength, stop eating cake at night when you're bored, feel GOOD in your body? 💪

The coronavirus doesn't change that. 💪

It doesn't control how you act. YOU control that. 💕

Keep the goal the goal. ⭐️Keep things simple. ⭐️And KEEP GOING.

Enjoy this audio training from a recent Facebook or Instagram Live.

FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw 
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/

Instagram:
@tanja_shaw

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

At this time of year, the Internet is full of advice on how to avoid overindulging during the holidays. If you have a healthy relationship with food and lead a healthy lifestyle, it doesn’t really matter what happens during a few holiday feasts. You can eat, drink, indulge, and simply get back to your regular routine on December 26th, or perhaps the 27th.  One or two meals is not going to cause you to gain weight, just like one healthy meal doesn't cause you to lose weight.

However, if you struggle with food, namely emotional eating, or a chaotic relationship with food, , it is worth putting some intention and planning into your holiday meals. You might find that a few “indulgences“ can lead to feeling out of control and guilty. This could spiral into weeks or months of unhealthy eating (or over-restricting in 2020).

In this podcast, I will share a few strategies and tactics to help you listen to your body and feel in control during your holiday meals. The goal isn’t to use all the strategies; Instead, pick 1 or 2 to implement.

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

Do you ever feel just plain tired?  Like you don't have enough energy to do the things you want to do in life.  And you know something's going on... but when you get help, you're told you just need some down time, or to sleep more, or you need anti-depressants?

Exhaustion is NOT normal.  And in this episode, I talk to Dr. Carri Drzyzga about some of the reasons we may feel exhausted all the time, and more importantly, what we can do about it.

Dr. Carri Drzyzga is known internationally as ‘The Functional Medicine Doc’ – the go-to expert on finding the root causes of health problems so you can feel normal again. She is a chiropractor and naturopathic doctor, host of the popular podcast “The Functional Medicine Radio Show”, and author of the hit book “Reclaim Your Energy and Feel Normal Again! Fixing the Root Cause of Your Fatigue with Natural Treatments”. Dr. Carri is the creator of “Entrepreneurial Fatigue: How to Fuel Your Brain & Body for Entrepreneurial Success”. Her private practice is Functional Medicine Ontario located in Ottawa, Ontario.

In this episode you'll:

    Hear Dr. Carri’s personal journey from overworked, over stressed and over committed, and how she used functional medicine to heal herself, and how she applies the same principles to help clients all over the world
    Learn what functional medicine is, and who it can benefit
    Learn why cortisol is important- but having coritsol imbalance can be detrimental
    Discover why you may still have a problem, even though all your tests come back 'normal'
    Learn how to make the smoothie that Dr. Carri drinks for all day energy (we're talking 6-9 hours!)

Visit Dr. Carri online:

www.DrCarri.com

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

“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.

How many times have you been told that breakfast is the most important meal of the day, or that you need to eat small meals often throughout the day to 'fire up you metabolism'.  

What if it's simply not true?

I'm thrilled to bring Sharon Fast, Registered Dietitian (back onto the Fit and Vibrant You Podcast for the third time) to talk all about Intermittent Fasting.

We cover:

    What it is
    Who should do it (and who should not do it)
    Benefits of Intermittent Fasting
    The right mindset for Intermittent Fasting (in other words... don't make this another 'diet'!)
    Simple steps to get started

I interviewed Sharon in Episode 2 (Eating for All Day Energy) and Episode 31 (Supplementing your Real Food Diet).  Sharon is also a contributor to the Whole You Transformation Project, and someone I regularly refer my clients to go see for additional nutrition support.  

And if you live in Chilliwack, BC (my hometown) be sure to check out the Emotional Eating Seminar on October 26th.  It's free (yay!)  but registration is required. 

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.

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

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

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 #fitvibrantlife so I can see your creations!

I am so excited to release this episode!

I had an amazing time talking to Amber and I’m thrilled that I get to share our conversation with you.  I left the interview feeling strong, confident, empowered, and really happy.  You know- when you have that extra spring in your step and smile on your face 😉

Amber Chalus is the founder of The Liberated Woman, a Free-Spirited Explorer, Writer, Yoga Teacher and Podcast Host. Her mission is to inspire women to nurture their physical and spiritual health through yoga, mindfulness and radical self love. She believes that every woman deserves to feel connected to her body, radiate with confidence and live the life of her dreams.

She currently lives in Nipawin, Saskatchewan with her charming British husband and adorable rescue dog, Indiana Jones. Exploring even more ways to empower women to escape the ordinary, discover their bliss & find freedom within. Listen to her weekly podcast over at TLWPodcast.com or join her amazing community at AmberChalus.com.

What you get to look forward to in this episode:

    3 steps to living that full, authentic life (not all the steps are easy… but I think you’re worth it!)
    Why self care is so important to yourself, and also to others
    Different ways to center and ground yourself daily

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. 

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.

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.

"A power plant doesn't have energy, it generates energy" -Brendon Burchard

Energy + happiness may not always come to you, but you can CREATE it. You can generate your happiness and create more positive energy, more positive feelings in your life by intentional habits.

In this podcast you'll discover:

• 9 very actionable ways to raise your level of energy and happiness in your life
• Why starting small is the key to long term success
• The daily habits to build momentum and keep inspired to reach your goals and live your best life
  
  Let's do this!

Show notes are at www.tanjashaw.com/109 

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.

I often write about fitness, and nutrition. But living a full, vibrant life is more than exercise and macronutrients. It starts in the mind.

Some days are easy. You’re on fire. Focused. Productive. Energetic and happy.

And some days, are, well, not.

You probably already know what I mean when I say ‘feeling blah’ or ‘in a funk’. If you’re unfamiliar with ‘blah’, then lucky you. Here’s how I describe it: you feel down, a bit ‘off’, unmotivated, uninspired, generally dissatisfied, and you can’t pinpoint why. Your dog didn’t die. You didn’t just have a fight with your spouse. In fact, externally, things can seem pretty good and there’s much to be grateful for. Despite knowing all this, you simply feel, well ‘blah’, and you can’t quite shake it off. 

I spent the better part of the today (the day I’m writing this article) feeling just that way. On the bright side, it inspired me to write this article.

I have learned, through personal and professional experience, however, how to create a shift. I did it this afternoon, and I’d like to share it with you.

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