Fit in Real Life

There are so man things in life that we should do, could do, want to do. If we did them we'd be healthier, happier, we'd enjoy life more: Meal planning. Exercise. Closing the kitchen after dinner. Date night with our spouse. Hobbies. And we still don't do them. We know what we should do... why don't we do it? Join me to learn just that, and more importantly how to move from knowing to doing so tha...

When we have a weight loss goal, we often do a simple math calculation. Since a pound of fat is about 3500 calories, we assume that in order to lose 1 pound of fat, we need to eat 3500 calories less then we burn. So, we take our estimated metabolic rate (the amount you burn just to stay alive), add on the calories burned through exercise and estimate how much we need to eat. Then we go on to say t...

Expressing gratitude, counting your blessings, being thankful, is a POWERFUL habit. And while there is a lot of science to back up the power of gratitude, most people simply notice one thing: they are HAPPIER.   This week, I'm joined by Julie Boyer (for the second time on the podcast!) to talk about all things GRATITUDE.   Why a gratitude practice is so powerful How Julie used gratitude to get thr...

It always feels the same: Commit to changing your body. Put in a ton of effort. Feel the pressure of the newest eating plan or workout regime.     Eat to numb feelings of stress or anger or sadness after a hard day. Feel guilt about emotional eating. Numb the guilt with more food. Get "back on track" with a vengeance. Harder workouts. More food restrictions and rules.   More stress. More urgency....

"I'm really good for a while... then I fall off track." "I eat really well, then I find myself snacking on the brownies in the staff room." "I start each day with good intentions but end up eating the leftover pizza and kids' crusts when I get home from work." HOW DO I STOP FALLING OFF TRACK? Join me for part 2 of this series to learn a simple habit to pull back the curtains on WHY you 'fall off t...

Tired of starting over? Then stop stopping. If I can predict your success by one thing- it's not that you don't eat carbs (you probably do... if you're human...) or you track all their calories (you probably don't... and don't need to). It's simply your ability to KEEP GOING. To show up, consistently and imperfectly. To figure things out. Yesterday, I was tempted to stop. I was tempted to choose p...

In this episode I team up with Kristin Dobvniak, the gal behind Healthy Mama Kris to answer YOUR questions about body image and intuitive eating.    1) As a mom, how are you raising girls with good body image?  2) How do you teach an intuitive eating style to kids?  3. How do you stop comparing yourself to social media/ online image 4. I'm recovering from disordered eating and trying to listen to...

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.  www.tanjashaw.com/freecourse I'm live or share the...

"I'm really good for a while... then I fall off track." "I eat really well, then I find myself snacking on the brownies in the staff room." "I start each day with good intentions but end up eating the leftover pizza and kids' crusts when I get home from work." HOW DO I STOP FALLING OFF TRACK? If you're like most people I work with, you don't struggle with basic nutrition knowledge (is broccoli goo...

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food, to stop EMOTIONAL eating so that you can get to your happy, healthy weight, naturally, permane ntly and WITHOUT dieting. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal pro...

❤️ I had the BEST workout this morning… and in this quick video I share the 4 reasons WHY it was so good. 💪🏼 You deserve to feel good AND enjoy your workouts. ❤️ As promised, here's my exact workout: Tabata: Set my interval timer for 8 rounds of 20 seconds on/ 10 seconds off. 1. Skipping (Doubles) 2. Squat Jumps Forward 3. Burpees 4. Kettlebell Swings 5. Skipping (High Knees) 6. Box Jumps 7. Ska...

"I just need to stop snacking at night" "I just need to start being more consistent" "If only I stopped eating when I wasn't hungry" "I need to stop eating junk food". You set a goal or intention.. and then take action. You are inspired, motivated and determined. And if you're like most people, you rely on willpower. But in a few days, weeks or months, you end up right back where you started... ex...

What you eat matters. A lot. Whether you want to lose or maintain your weight, improve your health, have more energy, or maintain your current health, nutrition matters. In this week's podcast, I share THREE things that every single one of my clients do to transform their body, AND to create a permanent lifestyle change. My goal is not to help you lose weight/ improve your health for a few weeks o...

It's popular to simply say that diets, or weight loss efforts don't work. You may have also heard that 95% of people who diet or try to lose weight gain it all back or all back plus more.    There's also a growing community that protests that we should not pursue weight loss at all. Our desire to lose weight is because of society telling us we should look a certain way. At best, the desire to for...

It's the start of a new decade! Are you excited? I certainly am. I'm most excited about the goals I have set for this year. I write, post to social media, and coach my clients a lot on goal setting. Why? Because without clarity, without knowing what we want, motivation is unsustainable. You might have fits and spurts of inspiration, but you're not clear on where to apply that inspiration- and so i...

At this time of year, the Internet is full of advice on how to avoid overindulging during the holidays. If you have a healthy relationship with food and lead a healthy lifestyle, it doesn't really matter what happens during a few holiday feasts. You can eat, drink, indulge, and simply get back to your regular routine on December 26th, or perhaps the 27th.  One or two meals is not going to cause yo...

Do you ever feel deprived or like you're missing out when you're trying to make healthier choices... and others around you are not? Have you ever heard anyone say "If you deprive yourself, you'll just overeat later"? What if you didn't have to choose: 1. Missing out, 'being good', or only having a little bit and feeling deprived AND 2. Having all the things (also called F * It) What if there was a...

Vegan. Keto. Paleo. Intermittent fasting. I often get asked what 'side' I am on. Am I vegan? Keto? (no, I'm Tanja).   With so many options out there, it's sometimes hard to figure out the best approach to eating better and improving your health. Plus, nutrition information is always changing! One day coffee is good for you, the next day its not. Ditto with eggs, red wine and meat. I even get confu...

Only 20% of women are satisfied with their bodies. 89% of women and 8 out of 10 girls are withdrawing from life engaging activities because they don't feel good about their bodies.  This means women are holding themselves back from living the life they dream of.   (Dove Beauty & Confidence Report, 2019) This is why we need Body Love.  In this episode I team up with  Emma Polette from bodylovehq.co...

It's not happy people who are thankful.  It's thankful people who are happy. For the past year or so, expressing gratitude has been a daily habit.  It's on my 'Tanja's ideal week" success tracker and I've been consistent, and it's dramatically improved my life.   Naturally, I was really excited to connect with Julie Boyer, who takes gratitude to a whole new level, and I learned a lot, and have alr...

  "Deep in your gut, 40 trillion chemists are hard at work helping you digest your meals, making essential nutrients you can't produce on your own, protecting you from disease, and even shaping which parts of your DNA manifest and which remain dormant." - Ocean Williams There's no doubt- gut plays a vital role in your overall health and well-being. It can help control everything from your weight t...

You asked, we answered! This week I team up with Brooke Miller and Alyssa Miller from the Diet Riot Podcast, two amazing dieticians, to answer YOUR questions. Thank you for everyone who asked a question- this is your show and your input matters!   We answer: After many years of Weight Watchers, I've left, I've gained weight, and I'm panicking. What do I do next to get control again? What's best- f...

'Tis the season for peppermint mochas in red cups, cookies and chocolates in the staff room and long to-do lists. If the holiday goodies, line-up of parties and events and never-ending to-do list has you ditching your workouts, regular eating or other healthy habits then this podcast is for you. On this week's podcast, I'm joined by Heather Englund of Fit Mama Real Food to tackle YOUR holiday rela...

"My mother was always either on a  diet , off a diet, or complaining about her body. And now I struggle with my body".   "My battle with my weight and body image started when I was 8 years- and my parents thought I needed to lose weight".    Our struggle with eating, body image, and finding our natural, happy weight often starts early… very early. And now as adults, we don't want the same to happe...

We know nutrition is important, but sometimes it can be hard to simply find the time to put together healthy meals, especially during a busy weekday.    Join me in this week's podcast to discover: 4 strategies to simplify your nutrition during the week 4 very quick and easy dinners that I make on the regular (including a full how-to tutorial) what to do when you really don't have any time to make...