Fit in Real Life – Details, episodes & analysis

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Fit in Real Life

Fit in Real Life

Tanja Shaw

Health & Fitness

Frequency: 1 episode/8d. Total Eps: 457

Libsyn
Are you ready to get real results and feel your best—without extreme diets or rigid rules? The Fit in Real Life Podcast is for YOU. Whether you’re looking to lose weight, get stronger, or simply take better care of yourself, this show will give you the tools to achieve lasting results. I’m Tanja Shaw, and together we’ll explore science-backed strategies for long-term health, consistency, and lifestyle changes that work. You deserve to feel good—let’s make it happen! Got questions or topic ideas? Email me at tanja@tanjashaw.com.
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Recent rankings

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Apple Podcasts

  • 🇨🇦 Canada - nutrition

    12/04/2025
    #87
  • 🇨🇦 Canada - nutrition

    26/03/2025
    #99
  • 🇬🇧 Great Britain - nutrition

    07/01/2025
    #88
  • 🇨🇦 Canada - nutrition

    09/12/2024
    #79
  • 🇨🇦 Canada - nutrition

    30/11/2024
    #89
  • 🇨🇦 Canada - nutrition

    29/11/2024
    #57
  • 🇨🇦 Canada - nutrition

    28/11/2024
    #83
  • 🇨🇦 Canada - nutrition

    19/11/2024
    #86
  • 🇨🇦 Canada - nutrition

    01/11/2024
    #73
  • 🇨🇦 Canada - nutrition

    30/10/2024
    #88

Spotify

    No recent rankings available



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Score global : 53%


Publication history

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408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)

lundi 2 septembre 2024Duration 27:15

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

407: My Top Tips to Save Time in the Kitchen

lundi 26 août 2024Duration 26:41

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!

398: 5 Things I Wish More Women Knew About Weight Loss

lundi 24 juin 2024Duration 28:47

Exercise. 
Diet.
Have a positive mindset.

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

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

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

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

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

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

You deserve to feel good,

-Tanja x

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jeudi 20 juin 2024Duration 02:49

397: What it Takes to End the Struggle with Food

lundi 17 juin 2024Duration 26:05

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

396: 9 Longevity Practices with Celine Vadam

lundi 10 juin 2024Duration 56:26

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/

395: 3 Things I Heard This Week to Help You Create Change

lundi 3 juin 2024Duration 16:41

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:

 

 

394: Why Calorie Restriction Is Not Working

lundi 27 mai 2024Duration 30:21

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:

 

 

393: The Foundational Habits to Lose Weight in Midlife and Beyond

lundi 20 mai 2024Duration 23:07

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!

 

392: The Five Roadblocks to Losing Weight

lundi 13 mai 2024Duration 31:29

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!



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