Over the past (almost) 10 years, creating the podcast has been an incredible journey.

Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure!

But today, I want to share a personal update: I've decided to take a pause from the podcast.

This wasn't an easy decision, but it's one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love podcasting, I've realized that it's not aligned with my current goals, and taking a break will allow me to show up more fully in other areas of my life and work.

One thing I've learned about myself is that I don't thrive when I'm juggling too much. When I spread myself too thin, I feel overwhelmed, burned out, and less present in the things that truly matter. This break is a way to honor my boundaries and prioritize what's most important right now.

That said, I'm not saying this is goodbye forever! If and when the podcast aligns with my goals, I will be THRILLED to be back.

In the meantime, there are MANY past episodes for you to revisit each one packed with practical advice and tools to support your health and fitness journey.

If you'd like to stay connected, there are plenty of ways to keep in touch!

• Join my email list for regular updates, tips, and inspiration (www.tanjashaw.com)
• Follow me on Instagram or Facebook (www.instagram.com/Tanja_Shaw www.facebook.com/TanjaShaw)
• Work with me 1:1 or in group programs by booking a call at www.tanjashaw.com/apply.
• Sign up for Morning Mindset Messages to receive short, uplifting voice notes from me, email tanja@tanjashaw.com to get started.

Thank you for being part of this journey with me.

This is a pivot, not an end, and I look forward to connecting with you in new ways or perhaps even here again someday.

Tanja x

As the year draws to a close, we're gifted with a unique opportunity to pause, reflect, and set the tone for the months ahead. The turning of a calendar page offers a fresh start—a chance to write a new chapter in the story of your life.

For me, this isn't just a routine; it's a ritual. Every year, I set aside an entire day to review my businesses, assess what's worked, what hasn't, and plan for the year to come. Personally, I also dedicate time to reflect on my life and set intentions, both individually and with my family.

This practice isn't just about goal-setting—it's about reconnecting with what matters most and ensuring the path forward aligns with your values and vision.

In this week's episode of the Fit in Real Life Podcast, I'm sharing my process for:
✔️ Reflecting on the past year with honesty and grace
✔️ Setting meaningful goals and intentions that inspire action
✔️ Creating a framework for a year that feels fulfilling and aligned

Whether you're looking to make big changes or simply want a more intentional approach to your year, this episode is for you.

🎧 Join me as we step into 2025 with clarity and purpose.

Let's create a year worth remembering, together.

-Tanja x

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

Do you feel tired but wired? Have trouble sleeping? Brain fog? Trouble losing weight?

It's time to pay attention to two small endocrine glands that sit right on top of the kidneys, called your adrenals.

The adrenals release several hormones, including cortisol. Cortisol's main role is to prepare your body to interact with the external environment (such as to run from danger).

And if cortisol levels are too high, or too low, it's very likely you'll have a hard time losing weight.

When it comes to weight loss, we have been taught for years that to lose weight we must push harder: eat less, fast, go low carb, and do high intensity interval training.

And while those tactics might work for some, they don't work for many women, especially if you're already leading a full life: work, family, caring for parents and a brain that doesn't seem to turn off.

I am delighted to chat with a fellow FDN, Hope Pedraza on the importance of supporting our adrenals so that we live a fit, vibrant and healthy life.

In this interview she shares:

• What the adrenals are and why they matter

• The consequences of living a fast paced, high stress life on your body

• How to support your adrenals so that you return to balance and resiliency

Hope is a certified holistic nutritionist, Functional Diagnostic Nutrition Practitioner, Reiki Master Practitioner, Human Design guide, host of the Hopeful and Wholesome podcast, and founder of inBalance, a pilates based fitness franchise. She loves being out in nature, teaching pilates and hanging out with her hubby and 2 littles.

Connect with Hope:

Instagram: instagram.com/thehopepedraza Facebook: facebook.com/groups/livewholesomeandhealthy 
Website: hopefulandwholesome.com

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Maybe you want to eat better, drink less wine, go to bed by 10 or floss your teeth regularly. But....

"I do well for a while, and then life gets in the way and I slip back to old habits"
"I can stick with it for a while, but then I just stop doing it!"
"I'm really good at starting, I just can't seem to keep going" 

If so, you're in the right place.

We THINK that creating a plan (even a realistic plan) is enough, but it's not.

You must have a process to stay focused on your goals. Every. Single. Day. 

In this podcast, I share a simple process to keep your goals in the forefront of your mind so that you no longer forget you had  a weight loss goal when work gets busy or there's donuts in the staff room. 

I'm glad you're here because you deserve to feel good.

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Fatigue? Sugar cravings? Midsection weight gain? Struggle losing weight? These are all signs of insulin resistance, and there's at least a 1 out of 3 chance you have it (higher chance over 50).

Insulin is a hormone, produced in the pancreas, that stimulates cells in the muscle, liver and fat tissue to store sugar.  Insulin resistance is simply having chronically elevated levels of insulin (also called hyperinsulinemia). Untreated, it can lead to type 2 diabetes.

The problem isn't insulin; it's the body's response to insulin. Cells in your muscles, body fat and liver stop responding to the signal that the hormone insulin is trying to send out - which is to take glucose out of the bloodstream and store it in cells.

In this week's podcast I share:
✔︎ Why we get insulin resistance in the first place and why you should care
✔︎ How to tell if you are insulin resistant
✔︎ How to become more insulin sensitive and possibly reverse insulin resistance 

I'm glad you're here,

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

So you've gained weight... now what?

If you're like most women I work with (and like myself), your tendency is to either:
 
Get frustrated, and then 'get serious' by getting on a new diet, working out harder or being more restrictive

OR

Get frustrated and give up.

Neither are the best choice if your goal is sustainable weight loss and freedom from the diet obsession.

Join me in this week's podcast as I share a third (and better) option if you gained a few pounds.

I'm glad that you're here,

Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Do you feel like you're worthy of feeling good? Getting the life you want? Losing weight?

Chances are, your first answer is YES. 

But think about it for a moment... do you?

Do you love and respect yourself? Are you on your own side? Do you speak kindly to yourself? Do you believe in yourself?

I just received two emails this week from two clients about their journey to worthiness. 

"I finally figured out I was worthy of love and started to love myself."

"You and your program revealed to me the areas of my life that were preventing me from loving me and my worth and keeping me in an endless cycle of helplessness and hopelessness."

I believe that you are worth it. I believe you deserve to feel good. And I'm glad that you're here.

Press play and let's dive in!

-Tanja x

 Join my live training to Break Free from Self Sabotage.  It's FREE and it's happening this month!

In the past few weeks I have received many questions from podcast listeners about inner peace.

More specifically, the question is "why can't I find inner peace?".

Inner peace refers to a "deliberate state of either psychological or spiritual calmness despite the potential presence of stressors."

Norman Vincent Peale says "the life of inner peace, being harmonious and without stress, is the easiest type of existence." 

It sounds nice... so how do we get there?

That, my friend, is exactly what we're going to dive into in this podcast episode.

Hit play and let's talk!

I'm glad that you are here,

Tanja x

Remember to join my live training to Break Free from Self Sabotage. 

If you're stuck in a pattern that you don't like, this podcast is for YOU.

Here's the truth: you already know HOW TO break through it.

The internet is full of HOW TO advice:
✔︎ 5 Steps to Overcome Emotional Eating
✔︎ 3 Ways to Stop Nighttime Eating
✔︎ 6 Secrets to Losing Weight After 50

But if you're still stuck in a pattern that you don't like, stop searching for more HOW TO information. 

Instead, ask yourself:  "Do I WANT TO?"

You might be thinking "of course I do!" And I believe you. But I also believe that your current pattern, the one you want so badly to overcome is also serving you.

Friend, join me in the podcast for an honest conversation about your patterns, and the beliefs that are getting in your way. 

I'm glad that you're here,

Tanja x

 

I  LOVE this time of year. As we get set to welcome a New Year, it's the perfect time to pause, reflect and set inspired goals for 2023.

Inspired goals are different from New Year's Resolutions or the more standard goals such as "lose weight, eat more veggies, start exercising and so on.

It's a process I do every single year with my team, my family, my husband and myself.

And this year, I invite you to do it with me.

This podcast is a recording from a live workshop I hosted on this powerful process to reflect on 2022 and set inspiring, meaningful goals for 2023.

I am so excited for 2023 because of this process, and I'm excited to share it with you.

So, grab your journal and a pen, block off a bit of time, and let's dive in!

The best is yet to come.

Love, Tanja x

Let's talk self sabotage and WHY you do it.

You might think that if I WANT to lose weight, then why do I keep reverting to old habits? if you WANT it so badly, so why do I keep slipping off plan when you start to lose some weight? Or why do I start each day with great intentions but end up face first in the ice cream after dinner?

Enter self sabotage (no applause required)

Take a deep breath. It's normal. You're not broken. You're human. 

Friend, let's have a chat about ending self sabotage so that you can finally have the body and life you want… and deserve. 

In this podcast I break down the three layers of self sabotage so that you can stop getting in your own way.

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Relationships are a big part of life, and this week I am thrilled to bring on Jennifer Hurvitz, relationship and dating expert to help us THRIVE in our relationships.

Jennifer is known for her no-nonsense approach to all things relationships
and is proud to say she's made quite the career out of disastrous circumstances...her divorce. She's a Relationship Expert, Dating Coach, best-selling author, and host of the award-winning Doing Relationships Right podcast.

No matter where you are in your current relationship- newly divorced, never been married and still searching for the 'perfect mate', or 30 years into your marriage, you're going to experience an 'aha moment' in this episode.

Join us for some real talk as Jennifer calls out some of the most common relationship mistakes (and yes, I've definitely done them!), how to have a difficult conversation, as well as simple daily practices to strengthen your relationship.

Connect with Jenn online:
https://www.jenniferhurvitz.com/
https://www.instagram.com/doingrelationshipsright/
Listen to her podcast, Doing Relationships Right wherever you listen to podcasts

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Social media is FULL of the latest fitness hacks, challenges, and quick-fix solutions.

One minute you're told you need to lift heavy like a powerlifter, and the next you're wondering if dry brushing your thighs will magically burn off that last bit of fat (spoiler: it won't).

It's hard not to get swept up in all the promises of "rapid results" or "the one thing you need" for fat loss, strength, or wellness.

But how do you know what advice is worth following—and what might just leave you sore, confused, and still craving cookies?

In the latest episode of the Fit in Real Life podcast, I'm diving headfirst into the chaotic world of 2024 fitness trends to figure out which ones deserve a spot in your routine—and which ones should stay in your feed.

From lifting heavy weights to the endless list of wellness "hacks" that sound more like part-time jobs, I'll give you the lowdown on what's backed by science, and what's backed by... well, nothing.

Press play to get the tools you need to make smarter choices. Listen wherever you listen to podcasts (and if its in your Infared sauna... no judgment!).

-Tanja x

 

Sticking to a healthy eating plan and regular exercise routine can be a challenge any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut. 

Unfortunately, the fear of putting on a few pounds, the stress of making too many 'food choices', or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy.  Stress and guilt around food choices is counterproductive to keeping healthy and enjoying the holidays.

Fortunately, you CAN look and feel your best during the holidays! Follow these tips to thrive during the holidays: to fully enjoy the holiday season without ringing in the New Year feeling like the jolly man himself. 

In this episode of the Fit and Vibrant You Podcast, I share one POWERFUL mindset shift and one powerful strategy to apply so that you can enjoy the holidays AND feel good in your body. Fit and vibrant women don't choose between enjoying the holiday and staying on track with their choices. They have both. Let's do something different this holiday. 

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Weight loss might be a high priority for you, but it's not for your body. Your body's first priority is survival. And if you are chronically stressed, your body will prioritize stress management (survival) over your metabolism. 

But stress isn't just work deadlines, a tight budget and rush hour traffic. There are many other stressors that you might not even be aware of, and yet they are impacting how you feel (and yes, your ability to lose weight) every single day.

Press play and join me for a bit of science, strategies and mindset shifts to manage stress and live a vibrant life. 

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

The two questions I get asked the most often are:
"How do I get motivated?" and 
"How do I get more consistent?"

If you're like most people, you feel inspired, motivated, and enthusiastic when you start a project or program. But over time, that motivation wanes. 

You feel less excited to close the kitchen after dinner.
You feel less enthusiastic about drinking sparkling water instead of wine. 
You feel less motivated to get up before sunrise to go to the gym.

In the past, you've given up. You slipped back into old habits and patterns. 

This time, let's do something different. Take a listen to this episode for a new perspective on enthusiasm.

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident, and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Instead of learning tools and mindset strategies to overcome sugar cravings, wouldn't it be better if you didn't have them in  the first place?

I USED to think overcoming sugar cravings was just about mindset; and while I still think mindset is important, it's not everything. There's a lot we can DO to minimize cravings, so that we don't need to practice our mindset ninjas skills every night when the oreos call.

And that's exactly what we're going to do in this podcast.

Grab your device, hit play and let's chat!

-Tanja x


When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Friend, I don't know about you, but I often need to hear things more than once before they sink in. I need to REMIND myself of helpful tools and mindset shifts often.

I can listen to a podcast or read a book and feel motivated and inspired, and then go take action. But then, as the days and weeks pass, I can find myself drifting into unhelpful thoughts and old patterns.

I'm pretty sure I'm not alone 🙋‍♀️

But with every reminder, the tools and mindset shifts borrow a little deeper into my being, until eventually, it's just who I am. 

Let this week's podcast to a timely reminder for you (and me) on four important tools and mindset shifts to get you the body and life you want, and deserve.

I'm really glad you're here!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Chances are, if you're reading this or listening to this podcast, you want to lose weight without the diet obsession. You want to get to your happy, healthy weight and STAY there. You want to get consistent and stay consistent. You don't want to think about food all the time.

I hear you. What you want IS possible, but the path to get there is not a straight line.

It can be messy, it can feel uncomfortable, and some of the steps to get there might not lead to weight loss. In fact, some even might have you gaining some weight. 

I recorded this podcast to remind you that we are playing the LONG game. I also share something that I've never shared on the podcast before. 

I'm glad you're here. I'm on this journey with you. 

Press play and let's really talk about what this journey actually looks like.

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Menopause is NOT just about your hormones.

Yes, you read that right!

While hormones might be the first thing you think of when you think of menopause, if you want to thrive in perimenopause, menopause and postmenopause, there are many other factors you must consider.

If you want to feel good at this stage of your life (and I don't know who wouldn't!) you're going to love my interview with Jennifer Harrington.

Jennifer (Jenn) Harrington is a Naturopath who specializes in naturally supporting women transitioning into menopause. She is the Clinical Director of Menopause Natural Solutions and author of "From Invisible to Invincible, the natural menopause revolution.

We get a bit sciencey, but I firmly believe that the more you understand WHY the habits that Jenn recommends are important, you'll be more inclined to do them. I also believe that when you understand a bit about how your body works, you'll be able to ask better questions and have a more active role alongside your healthcare practitioner.

Join our conversation to learn

✔️ The other factors you'll want to consider in this stage of your life
✔️ Simple strategies to minimize hot flushes
✔️ Strategies on how to get started preparing for menopause

To connect with Jenn, go to https://www.menopausenaturalsolutions.com/

Enjoy the interview!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

Can food freedom and weight loss goals co-exist?

Can you love your body and still want to lose weight?

Can you have discipline without rigidity?

In a world of polarized views, it's easy to fall into the trap of black and white thinking, and to end up confused and stuck in a pattern or all-or-nothing actions.

If you want to find that middle ground of consistency and sustainability, WHILE getting results and loving the journey, you're going to want to listen to my conversation with Jess Brown.

We cover:

💕Why it can be so hard to just listen to your body and start intuitive eating when you're breaking the diet cycle
💕The difference between discipline and obsession
💕How to determine if your diet is right for YOU
💕The impact your gut has on emotional and stress eating

Jessika Brown is a mom, wife, boss and is super passionate about health.

As a Registered Dietitian (RD) she has been working in the health industry for the last 13 years. Jess runs a medical nutrition therapy clinic and is an adjunct professor for nutrition at the University of New Mexico. She has certifications in Eating Disorders (CEDRD) and Sports Dietetics (CSSD). Jess has been trained as a Certified Wellness Coach and American Council on Exercise Group Fitness Instructor. Her passion project is hosting the Fuel Her Awesome Podcast.

One of her passions is public speaking and she has done so in several settings including speaking at corporate events, the New Mexico Dietetic Association Annual Conference, and TedxABQ Main Event. Check out her TEDx talk- "A Healthy Cause to Find a Healthy You."

Spending so much time in the world of nutrition, mixed with a history of an eating disorder and the reality of being a mama to the stereotypical "mac and cheese and chicken nugget" kids – Jess has grown into a relationship with food and her body that is somewhere between intention and grace, discipline with sprinkles of flexibility. When she is not working you will likely find her somewhere in the mountains with her family and a cup of coffee in hand.

Connect with Jess online:
Website: https://jessbrownrd.com/
Instagram: https://www.instagram.com/jessbrownrd/
Facebook: https://www.facebook.com/jessbrownrd/
Fuel Her Awesome Podcast on iTunes: https://podcasts.apple.com/us/podcast/fuel-her-awesome-food-freedom-intuitive-eating-overcoming/id1547179580

When you're ready to take the next step, here's how I can help.

⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

"When you're not used to being confident, confidence feels like arrogance.

When you're used to being passive, assertiveness feels like aggression.

When you're not used to getting your needs met, prioritizing yourself feels selfish.

Your comfort zone is not a good benchmark."

One of our members posted this quote from Dr. Vassilia (@junocounseling) to our members' Facebook group a while back.

It's the kind of thing you see on social media and think 'so true'... and then move on to the next thing.

Let's dive in to this a bit more. I think there's a lot that we can take from these words, and apply to our journey.

Hit play on the podcast and let's go!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

I said the D Word! Call it a diet, lifestyle, eating habits, I am simply referring to the food that you put into your mouth. Undoubtedly, what you put into your body impacts how your body looks, functions, and how you feel.

There are plenty of eating styles and 'diet plans' to choose from: from Atkins to the Zone, vegan to paleo, low fat to high fat and everything in between.

Proponents of each diet tout that their plan is better because of X, Y and Z, and each are backed up with plenty of before and after photos and success stories. Some even have legitimate scientific evidence to 'prove' that the plan works.

However, you might try the latest and greatest diet and feel terrible... while your friend thrived on it. She might have lost weight while you had intense cravings and digestive issues. 

There is no 'best diet for all humans. We have different genetics, lifestyle preferences, and tastes.

But there may be a 'best diet' or 'best way of eating' for you. 

In this podcast I dive into a few of the key questions you need to ask to determine if what you are doing is working for YOU.

I'm glad you're here!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

 

Are you tired of feeling stuck when it comes to your health and fitness goals? Do you ever wonder "why is it so hard to change when I know I need to?".

It's probably because you're asking yourself the WRONG questions—and those questions could be the very thing keeping you from making real progress.

In the latest episode of Fit in Real Life, I dive into the surprising power of the questions we ask ourselves every day. 

Whether you're trying to lose weight, build strength, or simply take better care of yourself, the way you talk to yourself matters.

In this episode, I'll show you how to flip the script with a few simple mindset shifts. We'll go over some common (but unhelpful) questions that so many of us ask and explore better ways to reframe them so you can actually move forward.

If you're ready to break out of your old patterns and create lasting change, this episode is for you.

Take a listen!

I'm glad you're here.

-Tanja x

Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you're stressed?

It's frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead. 

"O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!" said no one ever.

You KNOW that eating doesn't really help resolve the cause of the stress, but in the moment, the chips, chocolate or wine are calling (um.... screaming) at you to take the edge off.

Join me as I dive into a three-prong approach for reducing stress eating and some in the moment strategies to handle stress without food.

Press play and let's go!

-Tanja

When you're ready to take the next step, here's how I can help.

⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Have you ever thought that maybe you don't 'want it' enough (the weight loss results) because you're not doing what it takes?

That if you had a WANTED to lose weight more, you'd stick to your plan? You'd drink your water, go for a walk to unwind instead of going to the wine, and close the kitchen after dinner? 

I believe that you do WANT it enough. But what you might not have created is the WANT to do what you need to do to lose the weight. 

You see, as humans, we are motivated by pain and pleasure. We move toward pleasure and away from pain.

You get pleasure from overeating. You get pleasure from the sweets and crunchy snacks. You minimize pain when you drink wine when you're stressed. 

What if you started changing what you link pain and pleasure to so that you increase your motivation and desire to make choices that will get you closer to your goal, and lessen your desire to make poor choices.

In this podcast you'll learn how to do just that!

Listen in and TAKE ACTION.

And if you're enjoying the podcast, please take a few minutes to leave a rating and review on iTunes or wherever you listen to podcasts. 

I appreciate you!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Empowered Weight Loss starts September 26! Learn more at www.sabotagetocontrol.com/signup

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

I often get asked "how do I take care of myself without feeling guilty?"

There's actually two parts to this:
1. How do I take care of myself
2. How can I stop feeling guilty when I put myself first

And friend, we're going to dive into both parts in today's episode. 

I'm so excited you're here because this is a topic that comes up a lot. We put everyone else's needs before our own, and end up feeling exhausted, underappreciated, resentful and frustrated (and with unwanted pounds).

That's about to change. YOU deserve to take care of yourself.

Press play, and join me to work on the mindset around self care, plus some simple strategies to actually do it.

I'm glad you're here!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️ The Self Sabotage Solution 5 Day Challenge starts TODAY! It's not too late to join. Go to www.sabotagetocontrol.com to join.

⭐️ Empowered Weight Loss starts on September 26! Learn more at www.sabotagetocontrol.com/signup 

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Have you ever looked at other people's success and thought "I can't do that because _________". That somehow they are different from us?

I certainly have.

We think that somehow things are easier for them. Or they possess some natural talent that we don't have. 

And these thoughts serve us... they make us feel better for settling for the status quo. 

We can feel better for settling, or we can feel better for achieving what we really want. 

Friend, press play and join me for a quick kick in the butt to overcome some of the sneaky thoughts holding us back so that you can keep pressing on toward your goals. 

And be sure to grab your spot in the FREE Self Sabotage Solution 5 Day Challenge. We get started on September 19. Go to www.sabotagetocontrol.com to register!

Keep going!
-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Registration for the FREE Self Sabotage Solution 5 Day Challenge is open! Go to www.sabotagetocontrol.com to register.

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Good morning! 

On this week's podcast I share 3 reasons why you fizzle out on your weight loss journey.

It's so common to start strong; you're excited! You're motivated! You believe that THIS TIME will be different. But over time, you find yourself slipping back to old habits. Things aren't quite as exciting anymore. You're bored. You lose focus. 

Once you know about these three common reasons you fizzle out, you can do something about it!

Let's do this.

And be sure to grab your spot in the FREE Self Sabotage Solution 5 Day Challenge. We get started on September 19. Go to www.sabotagetocontrol.com to register!

Keep going!
-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Registration for the FREE Self Sabotage Solution 5 Day Challenge is open! Go to www.sabotagetocontrol.com to register.

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

You have ditched the diet cycle, and have normalized your relationship with food, and you're actually nice to yourself (most of the time anyway ;), but you want more.

You really do want to lose some more weight, or level up your fitness, but you're afraid that you'll revert back into the diet obsession. 

There are many people out there who say that intentional weight loss is the cause of diet obsession and self hate. 

I strongly disagree. 

I believe you can have a joyful, peaceful relationship with food AND pursue weight loss goals. 

I believe you can lose weight without being obsessed with your diet. 

I believe you can fine tune your eating habits without falling into the 'all or nothing' trap.

I'm really glad you're here.
Let's dive in! 

 If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Save the date! The Self Sabotage Solution 5 Day Challenge starts September 19. 

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

There is no single, optimal diet for every person. In this episode of the Fit + Vibrant You Podcast I share my thoughts on WHY you might be confused about what to eat and to bring some clarity to all the confusion and misunderstanding that's out there in order to help you make more informed and better choices for your own dietary approach.

I'm really glad you're here!

 If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Save the date! The Self Sabotage Solution 5 Day Challenge starts September 19. 

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

If you believe it, you can achieve it. Undoubtedly, you've heard that quote before. We say it, we take it as lip service.

But take a moment to really think about what it means. Let it sink in.

If you believe it. You can achieve it.

The inverse would be:
if you don't believe it. You can't achieve it.

Do you believe you yourself? Do you believe you can achieve your goals? That you can lose the weight and keep it off? That you can create a permanent lifestyle change? Get out of debt? Get that job? Build your business?

Do you believe, without a shadow or a doubt that you can reach your goal?

If the answer is no, this podcast is FOR YOU

I'm so glad you're here.

 If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/

-Tanja x

When you're ready to take the next step, here's how I can help.

 

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Today I am answering YOUR questions on the Fit + Vibrant You Podcast. 

I answer your questions on carbs, how many calories a post menopausal women needs, journalling, how to stop the spiral once it starts and how to become aware of the bad habits you do without thinking. 

This is your show, and if you have a question you'd like me to answer on the podcast, please email me at tanja@tanjashaw.com, or DM me on social media (Instagram is best: instagram.com/tanja_shaw)

Grab your ear buds, press play and let's go for a walk (or drive) together!

-Tanja x

Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/

When you're ready to take the next step, here's how I can help.

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Hello friend!

Today on the podcast i'm sharing a few of my favourite tool and mindset shifts that have helped me get consistent and stay consistent.

Let's have a chat about...
💕 How to know when to quit... because sometimes you need to!
💕 Learning how to pivot when 'life happens'
💕 How to make staying on plan EASIER

Press play on this podcast, listen in, and then take action.

I'm glad you're here.

-Tanja x

Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/

When you're ready to take the next step, here's how I can help.

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

I want to be real with you today. 

For years, I thought I didn't need therapy. 

I would tell myself, "I already know what to do… I just need to do it" and "I'm not so bad" and "what would I learn that I don't already know?"

Maybe you've had those same thoughts, too?

It took me a long time before I actually took that step to talk to someone.

And even when I did, I went in thinking I just needed a little nudge in the right direction—a reminder of what I already knew.

In short, therapy has been LIFE changing and LIFE giving.

In this week's podcast I'm sharing my FIVE most valuable takeaways from working with my therapist that have helped me feel more peaceful and more WHOLE.

-Tanja x

You've probably heard somewhere along the way that you shouldn't compare yourself to others. Or the only person you should be better than is who you were yesterday.

These quotes and statements make really lovely quote cards, but making it a practice is a very different story.

We DO compare ourselves to others. It's normal, and sometimes it's even helpful. And sometimes it's not helfpul to compare yourself to where you were yesterday.

Join me for some real talk on comparison mode. As you listen, check in where YOU are at on the comparison spectrum, and apply any of the tools I share that resonate with you (and leave the rest :) 

Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

You've heard it before:
"Just take one small step forward"
"Big journeys begin with small steps"
"A little progress each day adds up to big results"
"Just walk 5 minutes."

It makes sense logically, but when it comes to making it a practice, we often hit some roadblocks.

This week on the Fit and Vibrant You Podcast, I break down why taking 'just one small step forward' might not be working for you, and most importantly, what to do instead.

Friend, I'm really glad you're here. Press play, go for a walk, and let's chat!

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

If what you were doing is no longer working, doing the same thing, but harder, is not the answer.

It's frustrating! And sometimes it can be hard to find the answers you need.

Your body has changed. It only makes sense that what you do to take care of your body will change too.

This week I've invited Dr. Beth Westie on the Fit + Vibrant You Podcast to share for a conversation on women's health and hormones.

We cover:
💕 The most common types of hormone imbalance
💕 Symptoms of hormone imbalance (and why you should get help).
💕 Simple practices to balance your hormones and thrive during menopause and post-menopause

Press play and listen in. Better yet, grab your earbuds and go for a walk while you listen in!

Dr. Beth is the author of the Best Selling book, The Female Fat Solution, the creator of the 12 Week Female Hormone Solution, the Eat for Your Cycle™ Method, and the host of The Female Health Solution Podcast. She has made it her mission to change the way women view their health. Working to educate and empower women to take their health into their own hands, she uses nutrition to help women work with the natural cycle of their bodies to achieve lasting weight loss results.

Connect with Dr. Beth online:
www.drbethwestie.com
www.instagram.com/drbethwestie
www.facebook.com/drbethwestie
www.youtube.com/c/drbethwestie

 

When you're ready to take the next step, here's how I can help.

⭐️  Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Hello there!

I get asked A LOT about consistency. Most people think they know what consistency is (I go over what it ACTUALLY is in this podcast), but have not yet figured out how to make it happen.

A lot gets in our way... and 99% of what gets in the way is OURSELVES.

Press play on this podcast, listen in, and then take action.

I'm glad you're here.

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Hello there!

Do you ever feel like you're managing all the tasks in your life-for your household, career, relationships, your own health- and you check all the boxes, but never really feel like you're getting anywhere? And overtime, your motivation to do the things wanes?

Me too. 

Doing the THING to get you to where you want to go will not get you there if you're missing this critical step.

Friend, you deserve to feel good. 

Press play on this podcast, listen in, and then take action.

I'm glad you're here.

-Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Hello there!

SO MANY women say this will make their life easier, that doing this one thing will dramatically improve their eating habits (and it's true, it will) ... but then don't.

I'm talking about meal prep and meal planning. 

So what gets in the way?

As it turns out, lots. 

The bandwidth to get started, perfectionism, limiting beliefs, overcomplicating it, and time. 

The quickest way forward is not to DO more, it's to BREAK THROUGH the barriers that are getting in the way.

Join me on this week's podcast as we SIMPLIFY meal prep and planning so that you can save time in the kitchen and get rid of the "what do I eat?" question. 

When you're ready to take the next step, here's how I can help.

⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

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.

 

Hello there!

It's no surprise that planning ahead and being prepared is SO HELPFUL to make better choices.

Today I'd like to invite you into my kitchen and share a few simple things I make ahead on the regular to make eating healthy easier. 

My hope is to give you some new ideas (or reminders of things you used to do) to make it easy to fuel your body well. 

If you like this episode, you'll also like #219 of the podcast: How to Make Quick + Delicious Fat Burning meals. w

Take a listen, and most importantly, TAKE ACTION. Let me know what you are going to DO with the information I share (either email me, tag me on social, or send me a DM!)

You deserve to feel good!

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.

 

"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals."
-Jim Rohn

Are you stuck in learning? Reading more books about diet and weight loss, listening to more podcast on hormones and energy... when what you really need is to apply the fundamentals?

Personally, I find the idea that we can get results with a few simple, foundational habits incredibly FREEING. I hope it does the same for you!

Join me for a quick chat on SIMPLIFYING your habits; specifically the habits to boost your energy and lose weight. 

Take a listen, and most importantly, TAKE ACTION. Let me know what you are going to DO with the information I share (either email me, tag me on social, or send me a DM!)

You deserve to feel good in your body.

Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

"You can never outperform your own self-image." Maxwell Maltz

Have you ever thought that it is your beliefs about YOURSELF that stop you from achieving your goals?

You sabotage your weight loss goals because you don't believe you can actually be successful.
You don't say no to others because you don't think your needs are important. 
You don't sign up for a program because you don't think you're worth the investment.

How you see yourself will impact all areas of your life. But how do you raise your self image? How do you change the belief that you're not good enough or deserving?

Friend, I'm glad you're here. 

Take a listen, and most importantly, TAKE ACTION.

You deserve to feel good.

Tanja x

When you're ready to take the next step, here's how I can help.

⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Ever find yourself in a late-night snack battle? You know, where you promise you'll stop after a few bites... but suddenly you're elbow-deep in chips or cookies?

Me too.

But here's the thing: it's not just about resisting the urge—it's about being intentional with how you end your day.

In my latest podcast episode, I share one simple evening affirmation that's been a game changer for me and my clients when it comes to beating those nighttime cravings.

It's not just fluffy words either. This affirmation is backed by action. And it's not just about stopping the snacking; it's about how you want to wake up tomorrow—energized, proud, and excited.

I also walk you through two more practical steps to help you rewire those nighttime habits for good.

Press play and join me on this week's episode of the Fit in Real Life Podcast. 🎙️

Im glad you're here!

Tanja x

P.S. Here's the other podcast I mentioned on Nighttime Eating.  

The Most Common Trait of Chronic Dieters Is…

Perfectionism.

Perfectionism, according to the dictionary (er… Google) is a refusal to accept any standard short of perfection. And is the most common trait of women who struggle with their diet. 

So many women claim they are 'all or nothing' when it comes to their food choices. They either have to do it perfectly, or they rubber-band in the opposite direction because they eventually crumble under the pressure.

No doubt, it feels good to be perfect. Your diet is neat and tidy. You're in control. You're ticking off the boxes. But if you want to lose weight AND keep it off, it's time to stop chasing perfection. 

I've done podcasts and written blogs about perfectionism in the past. If this is something you struggle with (and if you listen to this podcast, I bet that you do!), take a listen to them as well.

In this podcast I share a few HUGE breakthroughs my clients had during our 1-1 or group coaching.

Perfectionism is a nasty prison to be in. I hope this helps you to get out.

-Tanja x

⭐️  Register for the Free Masterclass: The Path to Losing Your Weight for the Last Time: www.sabotagetocontrol.com/masterclass

When you're ready to take the next step, here's how I can help.

⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Do you only keep a food journal when you're eating well?  Do you often skip your evening reflection or your weigh in when you've been off plan? 

It feels good when we're doing well, but what about when we're not? 

That's when most of us want to STOP looking at the data. We want to ignore what's going on because it feels more comfortable. 

Friend, I want you to feel good about yourself not because you're ignoring the truth. I don't want you to pretend that the negative habits and consequences aren't happening, because they are. I want you to feel better because you are doing something about it. 

Let this be the episode that lights a fire under you so that you can make a change.

Let me call you out. Let me be honest with you (kind, but honest)

-Tanja x

Links I mentioned:
⭐️  Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com

⭐️  Register for the Free Masterclass: The Path to Losing Your Weight for the Last Time: www.sabotagetocontrol.com/masterclass

When you're ready to take the next step, here's how I can help.

⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply

⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

 

Good morning friend!

This podcast is inspired by a recent lightbulb moment I had while working out at the gym (specifically I was doing a single arm cable chest press :). It wasn't a new idea to me, but it hit me at a deeper level. I drove home, set up my computer, hit record, and now you have episode #286!   So many women I work with struggle with all or nothing thinking. And even if it might be better than before, the tendency or all or nothing thinking persists.

In today's podcast, I share a POWERFUL mindset shift that will immediately overcome the 'what's the point of _____' excuse.

Press play, better yet, go for a 17 minute walk and press play, and join me on the Fit + Vibrant You Podcast!

I'd love to hear your thoughts. Listen in and send me an email or DM me on social.

And make sure you join the Self-Sabotage Solution 5 Day Challenge. www.sabotagetocontrol.com   -Tanja x   When you're ready to take the next step, here's how I can help. ⭐️  Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com   ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply   ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall

⭐️ Join the Fit + Vibrant You Facebook Community!

⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.