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

 

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

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

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.

 

 

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 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

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.

 

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.

 

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/ 

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.

 

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.

 

 

Two months ago, If someone asked me if I take care of myself, I would answer yes.

I strength train 2-3 x per week and hike or run the other days. 
I stretch and go for a walk most days.
I journal most mornings and practice gratitude.
I mostly choose healthy foods.
I drink very little alcohol (and now not at all)
I mostly enjoy my work.

But then I read the book God on a Harley, and now I'm not so sure.

In the book, God, who takes the character of the motorcyclist Joe, gives the main character six commandments to live by. 

One of them was to take care of yourself, first and foremost.

He said to the main character "you spend 40 hours a week at a job you think you hate, and you spend the rest of your waking hours lamenting over how imperfect you think your body is and how lonely you are without a man in your life".

Oh. That.

Let me ask you... are you taking care of yourself?

Join me in this week's podcast as we expand the definition of self care beyond health practices and spa treatments. 

The new definition includes things like:

🧠 Mindful Self-Talk

🚧 Setting Boundaries

🚫 Avoiding Comparisons

⏳ Slowing Down

💖 Embracing Emotions

Take a listen and let me know what you think!

-Tanja x

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.

I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose. 

In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey.

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

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

⭐️  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.

 

Don't reward yourself with food, you're not a dog.
Don't call it a cheat meal. Food is fuel.
What's your guilty pleasure?

There's no wonder so many of us struggle with out relationship with food... it's CONFUSING! 

There's so many cute little memes on social media preaching an all-or-nothing way of thinking around food.    And therein lies the problem.

Join me on today's episode of the Fit + Vibrant You podcast for some real talk about the dogmatic advice I hear from the so-called experts. 

I go on a bit of a rant, but I think it's a meaningful rant. I'd love to know your thoughts on this topic. DM me on social media or send me an email: tanja@tanjashaw.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.

Most women have tried everything to lose weight…except consistency.

Let's change that. 

"I do well for a while… and then I fall off."

Many women I've worked with have tried everything… Juice fasts. Weight watchers. Noom. Sure Slim. Keto. Whole30. They've gone through all the diets and workout plans.

They've tried everything… except consistency.

But consistency is not something you have or don't have. It's a skill that you learn and practice and get better at.

If you want to get and STAY consistent, this episode is for you. Press play and listen in!

When you're ready to take the next step, here's how I can help. ⭐️ 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
⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

It's no surprise that your body will change through the decades and you might have noticed that what worked in the past is longer working for you.

Before you throw in the towel, or try pushing HARDER, listen to this episode. 

Your body has changed. It only makes sense that your workouts should too! 

This week I've invited Debra Atkinson on the Fit + Vibrant You Podcast to share how to workout throughout menopause to have the vibrant energy  and strength you want, and deserve.  

We cover:

💕 Why you need to think about HORMONES and not just calories in/ calories out (and HOW to actually do that).

💕 Best strength exercises to support your metabolism 

💕 How to tell if things are working (or not working) without stepping on the bathroom scale

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

About Debra:

Functional Health Coach, Hormone B alancing Fitness Expert, and Flipping 50 founder Debra Atkinson has helped over 250,000 women "flip" their second half with the vitality and energy they want. She's the bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust; and Hot, Not Bothered. Debra hosts Flipping 50 TV and the Flipping 50 podcast, an AARP top podcast for 50+. She is a frequent speaker and TEDx presenter of Everything Women in Menopause Learned About Exercise May Be a Lie. 

She has 38-years full time fitness experience, is an International fitness presenter for associations including International Council on Active Aging, IDEA, NSCA, and Athletic Business, and CanFitPro. She's an American Council on Exercise Subject Matter Expert, and prior Senior Lecturer in Kinesiology at Iowa State University. Debra is also founder of Flippingfifty.com and creator of the Flipping 50 Fitness Specialist program for fitness professionals. She's a frequent contributor at HuffPost, ShareCare, and other featured outlets and on the Education Advisory Board for Medfit.org.

Connect with Debra online:

https://www.flippingfifty.com 

https://www.facebook.com/flipping50tv

https://www.youtube.com/flipping50tv

https://www.instagram.com/flipping50tv

 

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

⭐️ 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 ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

Have you ever been swayed to 'cheat' on your diet because you don't want to appear better than your friends? 

At what point, after so many failed attempts, do you just accept that you love food and whatever body comes with that?

Today I'm answering YOUR questions.

I'll share my opinions on these questions, plus some other topics around motivation, fruit and nibbling in the kitchen. 

If you have a question, reach out! You can email me: tanja@tanjashaw.com or dm me on instagram (@tanja_shaw)

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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

You're motivated to eat well and workout. You're eating the right foods and getting movement in every day. You wonder "Why can't I lose weight no matter what I do?"

Food, exercise, stress, sleep, water all impact your health. And, so does your environmental toxins. In fact, some of the toxins can lead to weight loss resistance.

Where to start? What to do?

I've invited Kelly Bonanno on the podcast to help. 

Listen in to our conversation to discover:
💕 How toxins can impact your overall health, your hormones and your body's ability to lose fat
💕  The most common mistakes when going clean  (and what to do instead)
💕 Simple ways to get started without feeling overwhelmed

You're going to want to take notes and take action!

Kelly Bonanno is an Eco Lifestyle & Wellness Coach, mom to 2 teenage boys, speaker, and host of Clean Beauty Scene Podcast. She helps women over 40 break free from dieting, lose weight permanently, manage stress and increase energy without counting calories or giving up wine, chocolate, and fun with her signature holistic, realistic approach, The Body Harmony Method. Kelly also helps business owners reduce sick days and burnout while increasing productivity, focus, and morale with her innovative wellness programs and workshops.

Find Kelly Online:
5 Steps To Improve Your Metabolism & Kickstart Weight Loss After 40 Toolkit: https://kellybonanno.com/metabolism
Website:  https://kellybonanno.com/  
Clean Beauty Scene Podcast: https://kellybonanno.com/podcast/ 
Facebook Group:  https://www.facebook.com/groups/savvygirlsorganicworld  

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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

I don't think I really need to ask "do you want to lose weight/ eat healthier, etc. without feeling deprived?"

The answer is obviously yes.

No, Tanja. Could you please share with me how to lose weight while being miserable?  

If you listen to the podcast, you've probably dieted in the past. You do well for a while, but then feel deprived, and end up slipping back into past patterns. 

If you want to lose weight, restriction is necessary.
Deprivation, however, is a choice.

Press play and join me for some real talk on what you call deprivation. 

I'll share a new perspective and give you some simple strategies to enjoy weight loss without feeling deprived. 

 

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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

 

Do you ever feel like the things you used to like doing no longer bring you joy? Your 'get up and go' is no longer there? On paper your life is good, but you don't have the energy to LIVE your life? 

If so, you're not alone. According to Time Magazine, 42% of women say they have consistently felt burned out at work in 2021. And the problem isn't reserved only for women who work outside the home. The demands of home life and caring for others can lead to burnout.

On this week's podcast, I'm joined by Anya Perry to help guide you if you're feeling stressed or burned out. 

Listen in to discover:
-how to tell if you're getting burned out
-what to do to recover if you are burned out
-simple practices to build the life you want to so that you enjoy vibrant energy for years to come

Anya Perry is a work-life balance coach, Primal Health Coach, USA Weightlifting, and CrossFit Level 1 coach as well as the founder of the Habit Queen Podcast. Anya helps type-A stressed-out women create more balance, peace, health, and vitality in their lives.

Connect with Anya online:
Instagram: https://www.instagram.com/anya.perry/
Website: https://www.anyaperry.com/

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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

 

Autumn was told that her autoimmune condition would affect her ability to have another baby.

She was told that it was incurable.

But Autumn was determined to find another way forward.

When you Know Better, You Do Better.

That's the name of her podcast, and Autumn McLees is on a mission to share an alternative to traditional practices in health care the food industry, dentistry, childbirth and beyond. and equip others to explore holistic health.

Some of the key points from our conversation:

• The infomercial that changed her life

• How she healed an autoimmune disease with holistic health care

• That healing means figuring out what's causing the INTERFERENCE with your health, removing it, and supporting the body's ability to heal

• The specific protocols and modalities Autumn used to heal

• How to make simple swaps to remove the stressors to your body

Enjoy!

-Tanja x

Download Autumn's Clean Swap Guide here: https://know-better-do-better.ck.page/fd698ea11c

The Book "Self Heal by Design" that was mentioned: https://www.selfhealbydesign.com/

Autumn McLees challenges the status quo, equipping women to explore alternative/ holistic  health paths. After overcoming a life-altering autoimmune disease naturally, she's now pioneering her way on an unbeaten path that few, if any, have attempted when battling Hepatitis C.

Autumn spearheads a top-rated podcast, "Know Better | Do Better," dedicated to advocating for holistic health awareness. As a certified high-performance coach and multifaceted entrepreneur, Autumn has earned recognition through awards, TV and radio appearances, magazine features, news articles, and multiple certifications. For nearly 9 years, Autumn has been the driving force behind a multimillion dollar wellness enterprise, and she is celebrated as a top achiever in her field. Many are eagerly awaiting the launch of her "Holistic Compass for Health & Healing" online course, which unveils the 7 key areas for optimizing your wellness.

Connect with Autumn online:

Website: https://www.autumnmclees.com/
IG: https://www.instagram.com/autumn.mclees?igsh=YzAwZjE1ZTI0Zg%3D%3D&utm_source=qr
FB: https://www.facebook.com/autumn.mclees/
TikTok: https://www.tiktok.com/@autumn.mclees?_t=8loBgSgQBNS&_r=1

You've given your diet an overhaul- said farewell to the processed foods and started eating healthier. You already feel better- happier, healthier and more energetic. 

Except there's just one set back: your family. They're not ready to swap cheesy white noodles for veggies, or to give up their cookies and chips.

Now you find yourself cooking at least 2 or 3 different meals in order for your family to sit down together for dinner. And frankly, it's exhausting.

Sound familiar?

If so, you're not alone. In fact, I'm right there with you. While my healthy eating habits have slowly rubbed off on my family over the years, my diet is quite different than my family's. Our dinners do look a bit different, but I've mastered the art of not cooking entirely separate meals while enjoying slightly different variations in eating styles.

Join me on this week's podcast as I share simple strategies (and yes, some mindset shifts) to make healthy eating a breeze, even if you're the only one doing it.

Take a listen and let me know how you're going to take action!
-Tanja x

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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

Hit a weight loss stumbling block?
Maybe you've plateaued… or slipped back on a few of your habits?
Maybe you lack motivation, or are feeling overwhelmed? No need to panic – this is NORMAL, and I'm so glad you're here.

We KNOW problems, challenges + barriers are part of the journey, but when they happen to us, we start to doubt ourselves. We look for all the reasons why we can't do it. We waste precious energy focused on the problem instead of pursuing a solution.. and we give up. Or we react emotionally, and decide that we just need to be stricter, or have more willpower, or we decide that eliminating all carbs is the answer. 

Friend, challenges are part of the journey. You know this. I know this. And today I'm going to walk you through a simple 5 step process to overcoming your challenges. This process works for weight loss challenges, relationship challenges, business challenges, or challenges in ANY arena of your life.

Listen in. I'm glad we found each other!   -Tanja x   When you're ready to take the next step, here's how I can help. ⭐️ 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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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

Want more motivation? This podcast is for YOU!

Truly sustainable motivation keeps you feeling energetic and engaged in your life for the long haul- and that's what this podcast is all about. I'm thrilled to welcome Dr. Shawn Hondrop to the podcast to talk about:

💕 why "I'm just not motivated" is a myth
💕 why you need to fully understand TYPE of motivation you have
💕 how to shift your motivation to wanting to respect your body and take care of your body in an effective way so that you can live a life you truly love, you are in the right place.

You're going to want to take notes and take action!

Dr. Shawn Hondorp is a board-certified clinical health psychologist living with her husband, two kids, and a pug named Teddy in Grand Rapids, Michigan.

She received her undergraduate degree from Michigan State University and her master's and PhD in Clinical Psychology from Drexel University in Philadelphia, PA.

She has a private practice and a podcast called Motivation Made Easy: Body Respect, True Health, where she talks about how the ways we approach weight loss and health often run counter to what we know about motivation science.

She's incredibly passionate about helping teach women to trust their bodies so they can live courageous and connected lives.

Her dream vacation day is hiking along a lake surrounded by mountains holding a warm cup of coffee, followed by a delicious dinner and a soak in a hot tub with an ice cold IPA.

Connect with Shawn:
DrShawnHondorp.com
https://www.instagram.com/psychology.of.wellness/

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

⭐️ 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

⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

⭐️ Join the Fit + Vibrant You Facebook Community!

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