I have a love-hate relationship with tracking habits and activities.

I wish I could get results and make great choices without tracking, but if I'm honest with myself, I'm WAY more consistent and focused when I do.

Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it.

As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It's those small, daily actions that lead to the big changes we want to see.

Here are a few things I've learned about habit tracking:

• Don't Overtrack. I used to track EVERYTHING—from dates with my husband to calories and the number of times I went live on Facebook. I spent more time curating the perfect life than living it. Now, I focus on the most important habits. Remember, just because you're not tracking something doesn't mean you're not doing it

• Performing the Habit Might Not Be Enough.
  This is especially true for activities like dates with your spouse. You can go through the motions just to tick the box, or you can be more intentional and present.
  
  
• Assess Progress Toward Your Goal.
  If you're tracking calories and workouts, make sure to check your progress occasionally—whether through a weigh-in or a body composition check—to ensure your habits are moving you toward your goals.
  
  
• Be Specific with Your Goals.
  If your goal is mindful eating, for example, make it specific: aim to eat mindfully for at least one meal a day.
  
  
• Take Out the Drama!
  Tracking habits is all about DATA. Ditch the shame and guilt when you're not perfect. You'll find you're WAY more consistent when you approach tracking this way.
  
  
• It's OK to Take Breaks.
  I don't always track if I'm away or if it would be super inconvenient. Sometimes, I take weeks or even months off, and that's perfectly fine.
  
  

To make habit tracking easier, I've created a Google spreadsheet that helps me track my daily habits.

Send me a dm or email me: tanja@tanjashaw.com to download it!

Take a listen to today's episode and I'd love to hear how it's working for you and what habits you're focusing on!

Tanja x

SO MANY people swear that meal prep and planning will revolutionize their lives, make things easier, and dramatically improve their eating habits (and it's true, it will)... but then, they just don't do it.

Why not, you ask? Well, it turns out there are quite a few hurdles:

• Bandwidth to Get Started: We all have a million things on our plates, and starting something new can feel overwhelming.
• Perfectionism: The belief that everything needs to be perfect right out of the gate.
• Limiting Beliefs: Thoughts like "I'm just not good at this" or "I don't have time."
• Overcomplication: Making it more complex than it needs to be.
• Time: The eternal struggle of finding enough of it.

The quickest way forward isn't to DO more, but to BREAK THROUGH these barriers.

In this week's podcast, I'm diving into how we can SIMPLIFY meal prep and planning. We'll explore practical tips and tricks to save time in the kitchen and finally banish the dreaded "What do I eat?" question for good.

Here are a few tips to get you started:

1. Start Small: Don't try to plan every meal for the week. Begin with just one or two meals.
2. Batch Cooking: Cook larger portions and freeze leftovers for those busy days.
3. Keep It Simple: Stick to recipes with minimal ingredients and prep time.
4. Use a Planner: Write down your meal plan so you're not scrambling at the last minute.

Ready to make your life easier and your eating habits healthier? Tune in to our latest podcast episode and let's simplify meal prep and planning together!

I'm so glad you're here!

- Tanja x

P.S. Don't forget to subscribe so you never miss an episode!

Exercise. 
Diet.
Have a positive mindset.

That pretty much sums up what most of us are taught about weight loss. 

And it can work... until it doesn't anymore.

Join me on today's podcast as I share 5 things I wish more women knew about weight loss.

If your goal is weight loss (or weight maintenance), this podcast is for you.

And, if you're looking for help, I have a 12 week coaching program to coach women 40+ to  end the struggle with food so they can lose weight without the obsession and feel free in their body and their life.

Go to www.tanjashaw.com/apply to book a time to chat.

You deserve to feel good,

-Tanja x

Greta had struggled with food for decades.

She could stick with it for a while, but then would fall off the 'wagon'.

And now, she's feeling FREE with food. 

She takes care of her health with joy. She no longer sneaks food. She is excited to go on vacations knowing she can enjoy herself AND feel good about her choices.

And she's losing weight.

So what does is really take to end the struggle with food?

Join my conversation with my amazing client, Greta, as she shares the mindset shifts and strategies that worked for her.

If you have been struggling with food and weight for too long, let's chat.

I have a 12 week coaching program to coach women 40+ to  end the struggle with food so they can lose weight without the obsession and feel free in their body and their life.

Go to www.tanjashaw.com/apply to book a time to chat.

You deserve to feel good,

-Tanja x

Do you want to live a fit, vibrant life for many, many years?
Do you want to ENJOY those years?
Do you want to do it without following complicated or arduous plans?

If so, you are going to LOVE my interview with Celine Vadam.

Celine Vadam, is a holistic health and lifestyle coach, yoga teacher and host of Blue Zones Retreat.

Join our conversation as we discuss:

• The 9 health practices for longevity

• The power of community and connection on our health and enjoyment of life

• Simple nutrition principles to follow

• What are Blue Zones

• How to curate an environment that makes health living EASIER

• Whether we really need as much protein as 'they' say we do

• How to get started

• The importance of looking at wellness on a more holistic perspective (not just diet/exercise/supplements)

I would love to hear what YOUR biggest takeaway was from the conversation or from watching the documentary on the Blue Zones.

-Tanja x

Get in touch with Celine and learn more about the Blue Zones:

http://www.bluezones.com/retreats
Instagram: https://www.instagram.com/bluezones/
Instagram: https://www.instagram.com/celinevadam/
LinkedIn: https://www.linkedin.com/company/bluezones/mycompany/
LinkedIn: https://www.linkedin.com/in/celine-vadam/

In the last few months, I have been eating more plant based meals, and less meat, dairy and eggs. 

When I learned about a local plant based cooking class (that included a lot of tasty samples), I said YES PLEASE!

At the beginning of the class, one gentleman gave a presentation on the benefits of plant based meals. What piqued my interest more than the benefits of eating more fibre and veggies, was what he said about creating CHANGE.

Whether you are working on eating less sugar, more plants, less alcohol, exercising more or ANYTHING at all, this podcast is for you.

In fact, even if you're not working on anything at all, this podcast is still for you ❤️

Press play and let's chat!

-Tanja x

If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

LINKS:

• Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply

• Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be 

• Follow me on Instagram: https://www.instagram.com/tanja_shaw/ 

• Follow me on Facebook: https://www.facebook.com/tanjamshaw 

Eat less. Move more.

Count your calories. Or points. Or macros.

Eat at much protein and fat as you want but avoid carbs and sugar.

Eat anything you want as long as it fits your macros.

Just follow this simple meal plan.

Only eat within a 8 hour window.

Stop eating after 7.

How many of these have you tried to lose weight?

How is it working for you?

You might have heard someone argue that you shouldn't cut carloies, you should just avoid carbs instead. Or that instead of restricting calories, just focus on the TIME you eat. That weight loss has nothing to do with calories, just hormones.

Someone else says that you should cut meat and all animal products. And that you NEED breakfast and that fasting will tank your hormones.

And perhaps BOTH can be right for somebody, but the real question is...

Why are you going to food when you're not hungry?

Learning and focusing on nutrition is both necessary to lose weight AND a distraction from working through your emotional eating, all or nothing thinking, binge eating, perfectionism, people pleasing and feelings of unworthiness.

You might not believe it, but you do deserve to feel good.

Press play and let's chat!

-Tanja 

If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

LINKS:

• Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply

• Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be 

• Follow me on Instagram: https://www.instagram.com/tanja_shaw/ 

• Follow me on Facebook: https://www.facebook.com/tanjamshaw 

Most women I work with are either in perimenopause, or are postmenopausal (makes sense as I work with women in midlife and beyond, and menopause is technically just one day).

They tell me "what worked before is no longer working… it's my hormones."

It's TRUE that hormones change and that hormones can absolutely affect your weight loss. 

But so often we focus so much on the fact that our hormones are changing that it distracts us from the thing that is actually getting in our way, which is our basic habits.

Things like…

✨constantly being on your phone

✨not prioritizing sleep

✨not getting enough movement 

✨not getting enough sunlight

✨having a to-do list of 37 things that you're never getting done

✨your negative self-talk

✨eating carb heavy meals or not enough protein + fibre

✨the extra-curricular eating that 'doesn't count'

So yes, hormones can change, and they can affect weight loss, but start with the foundations.

Press play on today's episode to dive into the foundational habits to improve your energy, lose weight, and simply feel GOOD in midlife and beyond. 

-Tanja x

P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

You WANT to lose weight. You WANT a healthier relationship with food. You WANT to get off the on-again-off-again diet cycle.

I believe you.

And yet... you still don't put in the effort. You don't get help. You let life get in the way.

What gives?

Press play and join me to discover the five most common roadblocks to losing weight.

If you this message resonates with you and you are ready to OVERCOME your roadblocks to weight loss, let's chat. Go to www.tanjashaw.com/apply to book a 45 minute call to learn more about working together. 

I'm so glad you're here!

-Tanja x

P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

"Less stress, more calm" is one of my goals. And it's been a goal for the past 6 years.

Some days I live into that goal. I feel joyful. Light. Present. Grateful. Calm.

Many days I don't.

And while I KNOW that a meditation practice would help… and yet as I write this I am wildly inconsistent.

Five weeks on. Four months off.

Three days on. Two years off.

I know I'm not alone. And that's why I'm thrilled to have Jeff Patterson on the Fit and Vibrant You Podcast.

Jeff Patterson has over 36 years of experience, practicing and teaching the meditative and martial arts. As the founder of Northwest Fighting Arts/Portland Tai Chi Academy, where he emphasizes the transformative power of meditative and martial arts practices, particularly the yielding concept.

In this podcast, Jeff shares

• Why meditation is beneficial (and why it might initially be hard to get started)
• The three types of meditation and finding the best meditation practice for you
• Common myths about meditation that might lead you to believe 'you're doing it wrong'
• Simple tools to get started

If you want less stress and more calm in your life, press play and take a listen to my conversation with Jeff Patterson.

-Tanja x

Get in touch with Jeff:

https://www.theyieldingwarrior.com/membership/
https://www.theyieldingwarrior.com/book
https://portlandtaichiacademy.com

You asked, I answered!

Today's podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group.

Today's questions:
1. I don't look at my body in the mirror. How can I get over my body image issues?

2. In a society that idealizes youth, how can I embrace aging?

3. I'm new to strength training! How can I get started?

4. What are your thoughts on Ozempic and similar weight loss drugs?

This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@tanjashaw.com or ask in the Facebook group.

-Tanja x

P. S. Have you registered for the LIVE training on the 5 Critical Mistakes Women 40+ Make When Trying to Lose Weight? You can register for FREE here. 

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

Should you train fasted or is it wise to eat before you train?
What should you eat after your workout?
Is low carb the best method for weight loss?

With the vast amount of information out there, my conversation with Philip Pape offers much-needed simple and practical guide to improve your fitness and physique without needing a science degree or making it a fulltime job.

Philip Pape is a high-performance nutrition coach, physique engineer, and host of the Wits & Weights top 25 nutrition podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip understands the effectiveness of using strength training and evidence-based nutrition to enhance your physique and finally "look like you lift." Philip helps lifters with demanding lifestyles achieve a more defined, muscular, leaner physique without wasting time. He works with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health without feeling restricted. Philip is passionate about helping you get unstuck inside and outside the gym to discover the knowledge and confidence to reveal your ideal physique.

Connect with Philip online:

Wits & Weights Podcast: https://bit.ly/witsandweightspodcast
IG: https://www.instagram.com/witsandweights/
FREE Muscle-Building Nutrition Blueprint: https://witsandweights.com/free/muscle-building-nutrition-blueprint

Over this past spring break, I spent some time at a bookstore. As a health professional, I was drawn to the wellness section, and found myself lost in a maze of information. It's no wonder so many people tell me they are confused by all the conflicting information!

I believe that simplicity is the cornerstone of sustainable health and fitness. It's easier to stick to AND delivers great results.

Let this podcast episode be a breath of fresh air as we cut through the noise and get back to the foundations so that you can have more energy, eat foods you love and feel good in your body. 

Hit play as I share:
✔️Why the information is not as conflicting as you might think
✔️How to determine what plan is best for you
✔️Why all the different options to lose weight and improve your health is actually a good thing
✔️Two resources to get started on the foundations for weight loss and healthy living

If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

I'm so glad you're here!

-Tanja x

Ever feel like taking care of yourself goes to the bottom of your list?

Your workouts happen if there's time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun.

If you ONLY needed to focus on you, it would be pretty easy.

But you are human, and you have other priorities in life.

Join me in this episode for an important mindset shift (and strategies to practice it) to put being the best version of YOU on your priority list everyday.

I am so glad that you're here. Hit play, and let's talk!

P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here's how you can help:

• Share a screenshot or a link to the podcast on social media and tag a friend (be sure to tag me too so I can say thank you!)
• Leave a review on iTunes
• Subscribe to the podcast

You are the author of your story; you are not a character. How do you want this next chapter of your life to go?

You might have a clear vision, or you might feel a bit stuck. You're not sure what you want, or what is even possible for you? Either way, this week's episode is for YOU. Be prepared to be inspired by the amazing Wendy Battles who works for Yale University by day and hosts the empowering podcast, Reinvention Rebels by night.

The podcast is Wendy's platform to pursue her passion of celebrating, illuminating and elevating midlife and older women. In the interview we discuss how to navigate your own reinvention, whether you are approaching midlife, or well into your 90s.

Some of my highlights from the episode are:

• How to overcome the fears of the 'what if's' with Wendy's favourite 'kick fear to the curb' question

• The refreshing truth about success, and what it takes to be successful

• The mindset shift to develop unshakable belief in yourself at any state in your life

• Wendy's own personal story of reinvention and learning how to live on purpose, embrace failures, and experience more joy

Connect with Wendy:

Website: reinventionrebels.com
Instagram: @‌reinventionrebels
Facebook: https://www.facebook.com/ReinventionRebels
LinkedIn: https://www.linkedin.com/in/wendyabattles/

• You feel uptight in your body.
• You feel disconnected.
• You are in your head.
• You KNOW you should be grateful, but you can't seem to feel it.

I used to be overwhelmed all the time. My tendency towards perfectionism didn't help. 

I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time.

Join me today as I share the exact mindset shifts and strategies (right from my journal!) that I used to work through my most recent episode of the whirl of stress, fear, doubt and "I have too much to do" feelings.  

Let me ask… how's your stress level?
Do feel present and calm in life?
Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off?

If so, you're not alone. And essential oils can help.

I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a 'how-to' for those of us who are new-ish to using them.

In our thirty-ish minute conversation, you'll walk away knowing…
❤️ How essential oils helped her through the loss of her husband
❤️ How to get started with essential oils without the overwhelm
❤️ The specific essential oils that can help reduce stress, cravings and emotional eating

Kari Davis (The Well- Health and Wholeness Podcast), is founder of http://thewellteam.com and a certified Holistic Life Coach and an essential oils educator.   Kari is passionate about empowering women with the tools they need to reclaim their life through self care, health and finding their identity while embracing the idea of a natural and non-toxic lifestyle in their products and mindset.  Kari and her husband, Bobby, live in Naples, Florida with their combined five children.

Connect with Kari:

Facebook Community: http://www.bit.ly/thewellfbgroup

http://www.thewellteam.com

Instagram @‌karidavis_thewell

Morning Routine Download:

www.thewellteam.com/morningroutine

For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier.

And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout.

I liked knowing how far I ran, or how fast I ran.

And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day).

In this week's podcast I share WHY I decided to retire my watch, but I'm not saying you should do the same.

Like any tool, whether it be the bathroom scale or a kitchen knife, it depends on how it's used.

A knife, for example, can create an amazing dinner for your family, or it can evoke serious harm.

To use your tracker well, it's important to understand its uses and limitations. And that's exactly what I share in today's episode.

If you're tempted to skip it because you don't want to give up your watch, this episode is especially for you. And once again, I'm not going to suggest you give it up.

I will suggest that you reflect on your own relationship with your device and to assess if it is helpful for you. 

Press play and join me for this chat!

I'd love to know your thoughts... do you love your tracker? Do you have a rocky relationship with it?

Always listening, 
-Tanja x

Ah… Consistency.

You may not see it as the 'secret' to losing 20 pounds on the cover of Women's World, but we both know that it is THE KEY to long term, lasting change.

So how do we do it?

That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about.

Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life.

Tune in for these gems to crack the code on consistency…

❤️ WHY small changes actually create results FASTER than starting big
❤️ The 4 myths of fitness that keep you from reaching your goals (are you doing them?)
❤️ How layered accountability can be the missing link to sticking with your goals for the long term

Enjoy my conversation with Kelly!

-Tanja x

Connect with Kelly online:

Website: https://fitisfreedom.com/
Facebook Page: https://web.facebook.com/FITisFREEDOMNow/
Facebook Group: https://web.facebook.com/groups/kellyhoward
Instagram: https://www.instagram.com/fit_is_freedom/
LinkedIn: https://www.linkedin.com/in/kelly-howard-fitisfreedom/
YouTube: https://www.youtube.com/@fitisfreedom216
Kelly's eBook: https://fitisfreedom.com/ebook-free

Fit is Freedom Podcast:  https://podcasts.apple.com/us/podcast/fit-is-freedom-with-kelly-howard/id1433779759

Are you great at losing weight... but not so great at keeping it off?

Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle. 

In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle. 

Press play because you deserve to feel good!

-Tanja x

P.S. Registration for the 5 Day Foundations of Fat Loss Challenge is now open. To sign up for FREE go to www.tanjashaw.com/challenge

Have you ever wondered what your purpose is?
Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change?

No matter where you are in this journey of life, you're going to LOVE my conversation with Gina Farrar.

Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond.

In this episode we explore:

• The secret to finding your purpose so that you feel more fulfilled in life

• The most common beliefs that get in the way of living a purposeful life (and how to change them)

• Key strategies, routines and mindset shifts to navigate the different seasons of our life with joy and gratitude

I'm so glad you're here and I hope you enjoyed my conversation with Gina!

-Tanja x

Connect with Gina online:
http://www.feminineroadmap.com
https://www.instagram.com/feminineRoadmap
https://www.facebook.com/feminineRoadmap

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

Are you eating well, but the scale still won't budge?

I used to think that you're overweight because you overeat. I now know better as I work with many women who struggle with weight loss resistance and eating less is NOT the answer.

However, for many people, the reason weight is a struggle is actually because they are eating too much. 

Despite our best intentions, humans have a tendency to underestimate their food consumption.

Join me as I break down three common reasons you might be overeating without knowing it... and what to do about it.

Press play and let's go!

-Tanja x

Self-care isn't selfish and people pleasing is.

Yep, you read that right.

And while you might know it's true intellectually, are you ACTING like it?

Do you try to appease everyone else at the detriment of your wellbeing?
Do you worry about your grown up kid's challenges like they're your own?
Do you 'just want your kids to be happy'?

If you're a parent, grandparent, step-parent or are in anyway somewhat responsible for another human beings upbringing, you'll want to tune into my interview with Pam Howard.

Pam Howard is a Licensed Clinical Social Worker, former K-8 School Counselor, and Master Life Coach for high-achieving moms who want to feel as successful in their parenting as they do in other areas of their lives. She helps them feel calm, confident, and connected to their kids so they can find peace and joy in motherhood.

In this episode we explore:

• The common beliefs that are keeping you from having a more joyful and close relationship with your kids (such as "I just want them to be happy"

• What it actually looks like to set boundaries in your life

• Why you are the best mom for the job

• The power of the word 'AND'

Through her #1 bestselling book, engaging weekly podcasts, practical strategies, and laser-sharp coaching, Pam helps women get unstuck and feel like rockstar moms—while making it all feel like they're talking with a trusted friend and mentor.

Her advice has been featured on HuffPost Parents and StepMom Magazine, and clients have described her coaching sessions as "life changing" and "more effective than years of therapy."
When she's not supporting women to show up as the moms they most want to be, you can find her hanging out with her own amazing teens, singing and dancing to Meghan Trainor songs in the kitchen, and savoring squares of 88% organic dark chocolate.

Connect with Pam:
http://www.lessdramamoremama.com
IG - @‌lessdramamama
FB - @‌lessdramamoremama

You know how many grams of protein are in chicken, eggs, and fish.  

You've achieved lifetime membership status at Weight Watchers.

You know you feel so much better when you eat well.

So why are you still struggling?

If you want...

⭐️ to be in control of your relationship with food

⭐️ to be healthy and fit without the bathroom scale determining your happiness

⭐️ to end the diet cycle for the rest of your life

⭐️ to live and enjoy life without worrying about when you're going to start your next diet

Then this podcast is for you.

It sheds light on the ONE most important thing that you MUST do to change your habits for good.

This one change will make all changes so much easier... AND permanent.

I'm so glad you're here.

-Tanja x

P. S. I have a 12-week coaching program to coach women 40+ to end their struggle with food so they can lose weight without the obsession and feel free in their body and their life.

It's different from everything else you've tried because it gets to the root cause of WHY you struggle with your weight in the first place.

Send me a DM or email me: tanja@tanjashaw.com and I'll take it from there!

Heather was sick for nearly 2 decades.

Chronic, migrating pain.

Rage.

Suicide attempts.

Multiple autoimmune diseases.

And each time she tried to get help, she was given another bandaid solution. Antidepressants. Anger management classes. Pain killers.

Nothing worked.

It wasn't until Heather uncovered the root cause of her mystery symptoms that she was able to get her life back.

In my conversation with Heather you will…

• discover the two common causes of mystery symptoms that your doctor probably missed

• the one missing link to heal your body for good [even most functional health practitioners skip this step!]

• renew your hope that you, too, can overcome your chronic illness instead of just masking the symptoms

Heather Gray is on a mission to help others with chronic complex illnesses and mystery symptoms to find relief and reclaim their health. She helps her clients get to the root cause of their symptoms and helps them take control of their health journey.

She is a Functional Diagnostic Nutritionist and Bioenergetic Practitioner specializing in supporting clients with chronic and complex illnesses such as Lyme disease and Autoimmune diseases.

With over 27 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief.

Get in touch with Heather:
https://www.thelymeboss.com/
https://www.facebook.com/TheLymeBoss
https://www.instagram.com/the_lyme_boss/
https://www.youtube.com/channel/UCEh1w8d52wkr45ZOeAEWcOg

Do you feel exhausted? Demotivated? Burnt out? Stuck in indecision? Afraid? Overwhelmed? Stressed? Anxious? Apathetic?

If you have a pulse, you've probably experienced these feelings at some point in your life. 

We're told that challenges are part of the journey. We're told that challenges are an opportunity to rise. 

But going through challenges and struggles can downright SUCK.

If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you!

No one (not even me!) will ever coach you more than you will coach yourself. In this podcast I share how to coach yourself through the challengeing times. Because you and I both know that they are part of the process. 

I also share an update on my breast implant removal surgery now that I'm 3 weeks post-op.

I am so grateful you're here.

If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

With so much love,

Tanja x

This week I'm  sharing a podcast interview I did on the Menopause Natural Solutions Podcast. 

Enjoy!

-Tanja x

Do you feel guilty when setting boundaries?
Do you get frustrated, angry, resentful, or hurt by what other people do (or don't do to you?)
Do you have great intentions to take care of yourself, but always seem to put other people's needs first?
Do you feel like you care too much about what other people think?
Do you find yourself turning to food to cope with emotions?
Are you a human being?

If you answered YES to any of these questions, you're going to LOVE my interview with Susie Pettit.

Susie Pettit has been helping women live lives they love for over 20 years. She is the founder of the Love Your Life School and the podcast host of the Love Your Life Show. She is a certified Parent, Life + Wellness Coach, and a mom of 5 sons ages 18-25.

Susie is passionate about helping women live lives that feel as good on the inside as they look on the outside. She spent more than half her life living a life she did not love; as a people pleaser and codependent perfectionist. She reflects that it's as if she was trying to win an award for 'Martyr of the Year'.

Luckily she hit rock bottom and now has the breadth of experience to teach firsthand about setting healthy boundaries, beating your inner critic, conscious parenting, and how to use mindfulness-based tools to beat overwhelm and anxiety.

In this episode, we covered:

• What is emotional intelligence and how we can use it to gain FREEDOM in our life

• What boundaries actually are, and the common mistakes we make when setting them

• Why compassion and curiosity are necessary to overcoming unwanted patterns

Enjoy!

Get in touch with Susie:

https://theLoveYourLifeSchool.com
https://smbwell.com/subscribe (the podcast)
https://instagram.com/smb.wellness

This is probably one of my most open and vulnerable episodes. I had to record this week's podcast twice because the first time I spoke way too fast.

I was nervous. I have never shared what I share on today's podcast.

You are NOT the sum of your parts.

And so often we do this…

Measuring yourself by your 'imperfections'…

Your thighs.

Your stomach.

Your feet. 

Your arms.

 Your chin.

 Your teeth.

Your wrinkles. 

That scar.

Your weight.

And you look to others and compare yourself on that one criterion.

She has smooth skin.

She has perfect teeth.

The perfect body.

I wish I could say this is something I used to do, but I still do it.

And honestly, I often don't even realize I am doing it.

It's like a soundtrack that's been on repeat for YEARS.

It becomes background noise; you don't even know it's there.

But what if we rewrite that script? What if they were not problems that needed to be fixed?

What if different didn't mean wrong?

What if you decided to truly love yourself, fully and completely?

Would you feel freer?

Would you be more open to adventure and intimacy?

Would you take care of YOU? Eat to nourish your body and give yourself energy? Move your body to be strong and energized?

How would life be different?

Thank you for listening,

-Tanja x

You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?"

Can you relate?

Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss. 

Relying on willpower is a red flag. 

Willpower is another dieting trap.

It's a quick fix.

It's the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place. 

If you want to break free of the struggle with food and your weight, I created this podcast for you. 

Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived.

Plus I share something very personal that I've never shared on the podcast before.

Press play and let's chat!

-Tanja x

P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here: www.tanjashaw.com/apply

You asked "what are some of your top book recommendations?' and here's my answer!

I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023.

I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode!

I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you're looking for gifts for others, or yourself. 

Here's my list for 2023.

Come as You Are by Emily Nagoski
Untamed by Glennon Doyle
Finding Your Way Home: A Soul Survival Kit by Melody Beattie
Is This Normal? By Jolene Brighten
Breathe by James Nestor
Love Yourself Like Your Life Depends on It by Kamal Ravikant

*Contains affiliate links. There's no cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂

Have you ever been intrigued or perhaps confused by the sensational health claims you see on social media? Whether it's the latest superfood, a miracle supplement, or a new diet trend, understanding the truth behind these claims can be challenging.

What should you believe? How much evidence is enough to change your habits?

I'm excited to share with you the latest episode of the Fit + Vibrant You Podcast, where I explore the limitations of health studies and provide examples of how these sensational health claims are often not relevant in real life.

In this episode, we delve into:

• The critical difference between correlation and causation in health research.
• How to discern between statistical significance and clinical significance – and why it matters to you.
• What to look for when learning about studies.

The internet is FULL of comments from people who really don't understand science. The goal of THIS podcast is to help all of us become critical thinkers so we can understand what the science ACTUALLY tells us.

Curious to know more? Tune in and empower yourself with the knowledge to navigate the complex world of nutrition and health studies.

Your journey to informed health decisions starts here. 

-Tanja x

How many diets have you been on? How many times have you tried to 'clean up your eating' or 'kick sugar', only to find yourself back in the pantry with your face in a box of Oreos?

It's frustrating, but as my guest, Danielle Daem says "Sugar addiction is NOT your fault. But it is your responsibility to heal."

Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all!

In our conversation you'll discover:

• whether you are, indeed, a 'sugar addict'

• if you should give up sugar altogether, or have some in moderation

• why most sugar detox programs don't work for the long-term

Press play, and enjoy my conversation with Danielle Daem.

I'm so glad you're here!

-Tanja x

Get in touch with Danielle:

Facebook: https://www.facebook.com/danielledaemcoaching

Instagram:https://www.instagram.com/danielledaem/

YouTube: https://www.youtube.com/channel/UCLCqU7XE_KU1xPmjkpZyGPA

FREE 3 part "Kick Emotional Eating" Workshop Series: https://danielle-daem.mykajabi.com/stress-eating-series

If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels.

Here's the thing: it sounds true, but it's a lie that's keeping you stuck. It's a convenient excuse that's keeping you comfortable.

Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc.

But that's not the knowledge you're missing. That's the easy part. That's not the work you need to do.

I love workout plans and recipes as much as the next person, but that's rarely what's needed to make a lasting transformation.

What you need to learn is what's happening in your mind and in your heart. What are the stories? What are the patterns? What are the belief systems that you must overcome so that you can start creating a new story?

"I know what to do. Why am I not doing it?" is a convenient excuse that is keeping you stuck.

Join me for a bit of tough love as we dive right into this common phrase and belief that is keeping you exactly where you don't want to be.

-Tanja x

Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day?

Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?)

Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived?

Do you want to listen to an inspiring story?

If you answered YES to any of the above (for yourself or someone you care about), you're going to LOVE my conversation with Ginny Mahar, the Hypothyroid Chef.

Here are some of the gems you'll discover in this episode:

• Why it is 100% possible to be on thyroid medication, with a normal TSH and have thyroid dysfunction

• How to eat for autoimmune conditions (including Hashimotos)

• Why you need to be an advocate for YOUR health and you need to TRUST yourself. If something feels off, it IS!

• How to navigate travel and eating out when you have dietary restrictions

Ginny Mahar, FMCHC, is a thyroid health and cooking coach who teaches Thyroid Thrivers how to cook well, eat well, and live well so they can FEEL WELL. Ginny has a 20+ year background as a Cordon Bleu-trained chef, food writer, and cooking instructor, but her career took a turn after a Hashimoto's diagnosis in 2011.

Through her personal health transformation, she became a passionate thyroid advocate on a mission to empower and support others on their healing journeys. She hosts a group health coaching community called The Thrivers Club and works with clients one-on-one as a Functional Medicine Health Coach. Ginny shares thyroid-friendly recipes and lifestyle content on http://hypothyroidchef.com , and the Thyroid-healthy Bites Podcast.

Let's dive in!

Tanja x

LINKS:
Travel friendly tips from Ginny: https://www.hypothyroidchef.com/blog/travel-friendly-foods-for-thyroid-thrivers

Ginny's Instagram: https://www.instagram.com/hypothyroidchef/

FVY Podcast: Thyroid and Your Metabolism: https://www.tanjashaw.com/fvy339/

Hashimotos's Protocol by Izabella Wentz: https://amzn.to/3MyJmFL

Do you or someone you know have high cholesterol?

Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat?

Are you trying so hard to take care of your health, but your blood chemistry shows otherwise?

Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE.

I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these markers are high, with the exception of a recommendation to eat less fat and get a bit more exercise.

Are you curious about what really influences cholesterol levels and heart health? 

Join me as I dive into the heart of health, science, and empowering YOU to become an advocate of your own health. You'll learn:

• How high cholesterol is often a SYMPTOM of other dysfunction in the body, and what to look for to improve your cholesterol levels
• Why avoiding saturated fat and meat may not be the ultimate answer.
• The functional health perspective that goes beyond "one-size-fits-all" solutions.

I'm so glad you're here. Thank you for being part of this incredible community of people who want to take charge of their health and well-being.  

-Tanja x

P.S. Don't forget to subscribe, rate, and share the podcast with your friends and family. 🌟

LINKS Mentioned:

The Great Cholesterol Myth
Deep Dive: If Your Gallbladder Has Been Removed

I get it, mindset talk is everywhere these days, but most people have it all wrong. 

You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?"

These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but they're like a band-aid fix, leading to a never-ending cycle of ups and downs.

In this week's podcast, I break it down for you. 

Changing your mindset isn't something that magically happens. It's an active process, and that's a WONDERFUL thing. It means that you can take steps to work on it every single day.

It involves unraveling those deep-rooted limiting beliefs and understanding those B.S. thoughts that get in your way. If you don't do this, you'll keep circling those same unhelpful patterns and habits.

How do we do this? It starts with slowing down and becoming aware of your thoughts and patterns. Be curious without judgment. And then, it's a process of learning how to have better conversations with yourself.

Join me on this week's podcast to dive into the actual HOW of changing your mindset. I share simple tools and strategies that I use personally, and with my clients, to create a powerful mindset shift.

In case you skip this episode, I want you to know this:

There's no destination where you'll always have the "right mindset." There's no permanent arrival point. But once you have the tools, you'll know how to shift your mindset. Don't beat yourself up if you have some rough thoughts – it doesn't mean you're doing it wrong.

Press play and let's work on untangling those beliefs and shifting that mindset together. 

-Tanja x 

When you hear the words "learning opportunity", what comes to mind? For me, its an euphenism for a failure or mistake.

"No, you didn't fail, you learned!"
"We learn from failure, not from success".

I do agree that failures and mistakes are opportunities to learn.
I do NOT agree that we don't learn from success.

I think that we can learn A LOT from success, and in podcast I share how to do it. 

Recall a time in life (maybe it's right now) when things were working.

Maybe it's a time that you were feeling very committed to your health goals.
Maybe it was a time that following through on habits just felt easy.
A time you had more energy.
A time you consistently slept 8-9 hours a night like a baby kitten.
A time where you were very connected with your spouse and had a lot of fun with sex.
A time where you were just, well, feeling GOOD.

Then, press and join me on a simple process to create your 'best self operating system'.

Success leaves clues. Success is an EXCELLENT opportunity to learn.

Take a listen and let me know what you think!

-Tanja x

P.S. Here's the link to get a discount off of Deep Sleep for Canadians. 

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Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖

No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨

Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️

Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️

Here are a few key takeaways from our conversation:

1. 🌟 Discover a Different Marital Dynamic: Even if your partner isn't on the same page, there's hope for a positive change. Your transformation can ripple through the entire system.

2. 💑 Embrace Marital Discord: It's normal! It can be the pathway to deeper connection and intimacy. Let go of any shame or guilt you might be carrying about your feelings towards your partner and your marriage.

3. 🌻 Focus on Internal Work: External changes won't stick until you find peace within yourself. Boost your self-confidence and learn to live authentically.

So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️

I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟

Wishing you a day filled with love and self-discovery,

-Tanja x

Get in touch with Christine:

Christine Bongiovanni Coaching: https://christinebongiovanni.com
AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach
Instagram https://www.instagram.com/christine.bongiovanni/  
Facebook: https://www.facebook.com/christinebongiovannicoaching/
YouTube: https://www.youtube.com/channel/UCi-SSwmOg3FzgTP7GCNV7ZQ
Abundant Love Free Mini-Course: https://christinebongiovanni.com/relationship-abundance-mini-course/

Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖

No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨

Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️

Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️

Here are a few key takeaways from our conversation:

1. 🌟 Discover a Different Marital Dynamic: Even if your partner isn't on the same page, there's hope for a positive change. Your transformation can ripple through the entire system.

2. 💑 Embrace Marital Discord: It's normal! It can be the pathway to deeper connection and intimacy. Let go of any shame or guilt you might be carrying about your feelings towards your partner and your marriage.

3. 🌻 Focus on Internal Work: External changes won't stick until you find peace within yourself. Boost your self-confidence and learn to live authentically.

So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️

I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟

Wishing you a day filled with love and self-discovery,

-Tanja x

Get in touch with Christine:

Christine Bongiovanni Coaching: https://christinebongiovanni.com
AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach
Instagram https://www.instagram.com/christine.bongiovanni/  
Facebook: https://www.facebook.com/christinebongiovannicoaching/
YouTube: https://www.youtube.com/channel/UCi-SSwmOg3FzgTP7GCNV7ZQ
Abundant Love Free Mini-Course: https://christinebongiovanni.com/relationship-abundance-mini-course/

I ventured out on a solo hike last weekend.

Tears streamed down my face as I climbed to the peak. And on the descent, I couldn't hold back the uncontrollable sobs.

It's definitely harder to cry while hiking up a mountain :) 

During a coaching session last week, one courageous woman shed tears. She kept repeating, "This is silly. I shouldn't be struggling like this."

The pressure to maintain a perpetual positive facade weighs heavily on us. We're bombarded with messages urging us to "stay positive" and "look on the bright side." But what if this relentless pursuit of positivity is doing more harm than good?

There's a hidden side to this constant striving for positivity.

When we continually push away our negative emotions, we deny ourselves the chance to process and heal from them. And if we suppress them long enough, they take a toll on our mental well-being. They lead to heightened stress, anxiety, and sometimes even depression. It's like bottling up a volcano; eventually, it will erupt.

Remember Unikitty from the Lego Movie? That unicorn-cat mash-up who epitomized happiness and positivity until she transformed into Ultrakatty, an oversized, roaring fighting machine.

Suppressed emotions can also surface as physical health issues: digestive problems, stomach pain, tight muscles, or turning to food and other crutches as coping mechanisms.

By sidestepping or neglecting difficult emotions, we miss opportunities for personal growth and learning.

Press play on this podcast, head out for a walk, or grab a cup of tea and listen in. If we were in the same room, I'd offer you a big hug, and we'd share a good cry together.

Sending you warmth and understanding,

-Tanja 💕🌟

If you've been on a quest to achieve your goals, whether in health, fitness, or any area of life, you've probably heard of SMART goals – specific, measurable, attainable, relevant, and time-bound. They're like the trusty compass guiding us toward success. But let's dive deeper as there's more to the story. 😉

In the past, you may have sat down together to craft these SMART goals. They're neat, precise, and sound pretty good on paper. For instance, "lose 15 pounds by November 1" or "run a 5K in under 30 minutes by October 15th." 

But, when it comes to taking care of your health, they're pretty ineffective.

Here's why:

They are based soley on RESULT, which you can influence, but not control.

They don't focus on what you will DO, and more importantly, WHO you need to become. 

Enter: Identity based goals.

These goals are not just about the 'what' but also the 'who.' It's about becoming the person who effortlessly achieves those habits. It's about rewriting the story you tell yourself, the self-talk that shapes your reality.

Imagine saying (and believing), "I am a fit, healthy person who makes choices that support my well-being." See the shift? It's like giving yourself a superpower cape.

And the thing about identity-based goals is, they align with the idea that we can never outperform who we THINK we are. It's all about upgrading your self-perception. 🦸‍♀️

Our self-talk shapes our actions. 

If you've struggled with setting and achieving goals, I recorded this podcast for you. 

Take me out for a walk and let's have a conversation.

-Tanja x

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/ 

"I'm basically lazy"
"I'm fat and ugly"
"Your skin is so saggy. Everytime you move you wobble. It's ugly"

These are actual words that women in my recent 5 Day Challenge would say to themselves.

Ouch.

I have done a few podcasts in the past on body acceptance and appreciation (check out episode 46 and 222 of the podcast) AND I believe it's a topic we need to speak about often.

It's not like we can listen to a podcast or read a book and then consistenly have positive, kind, helpful thoughts about ourselves. 

Body appreciate and acceptance is a practice. And I am working on it right alongside with you.

In this week's episode of the Fit + Vibrant You Podcast I share 5 mindset shifts and practices that have helped me to appreciate my body.

I hope it helps you as well, because life is different when you feel good in your body and you deserve to feel good.

-Tanja x

You can have the best sex of your life in midlife.

Angie Byrd, my guest on this week's podcast, stands behind that statement, and I would like to agree.‌

This podcast is all about helping you do midlife and beyond well. And in order to thrive and be our best selves, we need sex, connection, love and pleasure. Plus, when we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body.

Angie Byrd turns life's big questions into quests for wellness, peace, true wisdom, and living with unbridled passion. A natural leader, the insights learned from decades of living, intense experiences and working with world-class teachers led her to coaching women in the areas of health and wellness, relationships and sex, spirituality and leadership.

She is the host of the Midlife Magic and Mayhem Podcast, a weekly show for women who are ready to enter unconventional conversations about what it means to be a modern woman in midlife. This show offers the perspective of midlife as a window of opportunity to evolve and blossom into the unique, well, radiant woman that is at the core of her being.

A curious curator and mentor, Angie Byrd walks with her listeners and clients, side by side, on the path of feeding the well, wise, wild woman in us all…creating a delicious marriage of magic and mayhem along the way.

Some of my takeaways and aha moments from this episode were:

💜 How to identify and break through the most common barrier to experiencing pleasure and intimacy

💜 How to start a simple self-pleasure practice to connect to your body and feminine energy in less than 30 seconds a day

💜 The most important mindset shifts we need to make room for pleasure and intimacy in our life

I'm glad you're here.

To get in touch with Angie, you can visit her on her website: 
www.angiebyrd.com or Instagram (@angie.byrd)

Angie also has runs a couples retreat: www.theplayground.love.

-Tanja x

"I fell off the wagon"
"I went totally off the rails"
I hear that all of the time.

Then comes the guilt and shame spiral, or making the failure epic. After all, if we've already fallen off the wagon, we may as well play in the mud puddles while we're there (aka chips, chocolate, extra wine, leftover cold pizza, skipped workouts, etc.)

Feeling like we're broken, or 'what's the point' it can take weeks, months, or even years to recommit.

My friend, even if you've identified as a serial starter or 'all or nothing' thinker for decades, you can start a new practice right now.

A practice where if you go off plan, you have the skills to regroup and carry on right away (but not let the fact that you can get back on track right away be your permission slip for going off plan in the first place).  

Today on the podcast I share the mindset shifts and strategies I use to regroup and keep going when I am drifting off plan or losing focus on my goals.

Take a listen.
I'm glad you're here.

-Tanja x

P.S. If you like this podcast you're going to LOVE Empowered Weight Loss, where I get to work side by side with you for 6 weeks to help you take control over food, lose weight that fits with your LIFE and LIFESTYLE without the restrictive diets.

Aging is not synonymous with decline.

Read that again and let it sink in.

It is possible for this decade of your life to be better than the last.
It is possible to experience vibrant health and energy in your second half of life.
It is possible that your best years are still to come.

If that sounds like a 'yes please!' to you, you're going to love my interview with Karen Viesta.

Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want to transform their bodies and their lives. She is the founder of Wellegant Woman Coaching and host of the podcast, Wellegant Woman: Redefining Midlife (currently ranked #9 in Apple's List of the Top 50 Midlife Podcasts). After going through her own midlife reinvention, Karen is passionate about helping women in midlife to age powerfully, create extraordinary health and vitality, and make each new decade even better than the last.

Listen in to my conversation with Karen to discover:

• How to ditch the attachment to the number on the scale and instead focus on the metrics that REALLY matter in midlife and beyond
• Why we fizzle after the newness of a program wears off, and how to stick with it
• How to deal with judgement from others when you say no to the glass of wine or fries when going out with friends
• Why 'everything in moderation' may not to be working for you, and what to do instead

I'm really glad you're here.

As you listen, consider 'What is the ONE THING I'm going to take away from this episode?' Better yet, message me (instagram is best: www.instagram.com/tanja_shaw or email tanja@tanjashaw.com is best) and let me know!

-Tanja x

Get in touch with Karen:

Website: https://wellegantwoman.com/
Podcast: https://podcasts.apple.com/us/podcast/wellegant-woman-redefining-midlife/id1666093399
Midlife Glow Up Guide: 7 Days to Your Healthiest and Most Radiant Self: https://wellegantwoman.com/glowup/