Fit in Real Life – Details, episodes & analysis

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