Fit in Real Life

What do you tell yourself when you look in the mirror? What are the first few thoughts that go through your mind when you think about yourself? If you're like most people, it's probably not very positive. And it's holding you back. It's keeping you from transforming your life. It's stalling your progress. We fight against ourselves instead of being on our own side. We put ourselves down. call ours...

It's simple, we have access to it anytime, anywhere, and it has the power to positively transform our lives. Yet, many of us don't use it.  It's our breath.  I am excited to invite Jil Sawchuk to the podcast to share with us the potential of our breath.  We break it down so it's SIMPLE (I'm a huge fan of simple daily action!) Why breath awareness is so important- especially in our face paced, high...

You want to feel better about your body. You want to have more energy for the things that matter most. You know this means that you have to live a healthier lifestyle, but when you try to change it doesn't last and you keep falling back on old habits. You beat yourself up and wonder why you don't have enough willpower to make this work. If this sounds like you, you're going to LOVE my interview wi...

You want to feel better about your body. You want to have more energy for the things that matter most. You know this means that you have to live a healthier lifestyle, but when you try to change it doesn't last and you keep falling back on old habits. You beat yourself up and wonder why you don't have enough willpower to make this work. If this sounds like you, you're going to LOVE my interview wi...

What should I eat? How much should I eat? When should I eat? Are carbs bad for me? It seems like nutrition is complicated- and it doesn't have to be. Eating for overall health, energy and fat loss can be SUPER SIMPLE.  Join me to discover the 6 simple guidelines to build better meals for fat loss, all day energy and overall health. And then, TAKE ACTION!I Your friend + coach, Tanja x

"You haven't failed- your diets have failed you". So much yes. I am thrilled to share this interview with Marcella Friel with you.  Marcella Friel is the founder of Tapping with Marcella, a food and body image coaching practice that helps health-conscious people love and forgive themselves, their food and their figure.  Marcella is a graduate of the Natural Gourmet Institute in New York City, a ce...

"I just want to be healthy." I hear this a lot- and if this sounds like you, you'll love this podcast. You're done with yo-yo dieting, you no longer care about 'six pack abs'. Sure, it would be nice to lose a few pounds, but you're more concerned about your health, your energy, and being able to DO LIVE.  In this interview with Ginny, you'll learn: The first step to changing your eating habits Why...

Our thoughts.  They can be our greatest ally, or our greatest hindrance to getting to where we want to go, being that person we want to be, getting the body we want to have.  The first step to changing our thoughts is to become aware of them. By default, we are  are TERRIBLE at being aware our own thoughts. Our own thoughts seem real. Like when we having a bad dream- we're in it, we feel it- and i...

Honour the Struggle. Embrace the Suck. Everything negative - pressure,  challenges  - is all an opportunity for me to rise.   All beautiful words. All great quotes.  But going through it can downright SUCK.    And we think the challenge will be sticking to our Sunday afternoon meal plans, or pushing ourselves through a workout. But the REAL challenge is when your head is no longer in the game. Whe...

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...

How to break bad habits (and stick to good ones) "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". Most of us know what to do to improve or health, fitness and nutrition, we just don't do it consistently. 40-45% of what we do in a day, like it or not, is out of habit. We have good...

Do you sometimes feel like your own worst enemy? Are you motivated and knowledgable about what to do when it comes to reaching your health and fitness goals, only to find your best-laid plans derailed by emotional eating or self-sabotage? Do you identify as an emotional or binge eater? It's not your fault. You're not broken. And this podcast is for you. I'm joined by Kayla van Egdom, certified per...

Are you either 100% in, or completely off the wagon?  Many people identify as 'all or nothing' thinkers. They are either being really 'good', where they are completely on track with their planned meals and workouts, OR they 'cheat' with one too many glasses or wine or a bag or chips, and then throw in the towel for the rest of the day, week, or month.  It's black and while. All or nothing. And thi...

They say abs are made in the kitchen, but it can be challenging to find the time to plan and prepare meals to hit your goals when you're busy. As a mom, wife and business owner, I get it! Join me in my kitchen as I share 3 tips to make fat-loss meals for BUSY PEOPLE so that you can CONSISTENTLY eat well and make progress toward your goals! Listen in, and then TAKE ACTION! Ditch the Diet + Lose Wei...

We all want more  love, passion and connection our relationships. We want meaningful relationships.  But in order to get MORE, we need to level up. We need to apply consistent, intentional effort to making our relationships better. In this podcast, you'll walk away with  3 things you can take action on TODAY to experience more love, passion and connection in your relationships - friends, family, t...

If you're tired of starting over, stop quitting. Easier said than done... but then again, isn't everything easier said than done? Join me on this podcast to learn: A radical new approach to how you view challenges 3 questions to ask yourself (and then answer) to create forward momentum when things get hard What the real challenge is when it comes to your overall health, and how to overcome it Join...

Join me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook . As long as the technology part works out, I'll also be sharing the audio to the podcast.  Each workshop will start with a 'teaching topic' on fitness, nutrition, or mindset and then you'll have the chance to ask questions, and it's all LIVE. If you cannot make the live training, please email me: tanja@tanjashaw.com for top...

HORMONES. It's a HUGE topic, and I'm thrilled to bring you this interview with Justine Cécile, a Functional Diagnostic Nutrition Practitioner who specializes in supporting  women who are struggling with raging hormones, even when they are on hormone therapy. You'll discover: the #1 most common root cause of hormone imbalance (and what to do about it) why hormone replacement therapy might not be wo...

I'm doing something new! Join me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook. As long as the technology part works out, I'll also be sharing the audio to the podcast.  Each workshop will start with a 'teaching topic' on fitness, nutrition, or mindset and then you'll have the chance to ask questions, and it's all LIVE. If you cannot make the live training, please email me: tan...

HAPPY NEW YEAR! Do you have goals for 2019? If any of your goals are related to your health and fitness- and you want SUSTAINABLE change, you don't want to miss my interview with Catherine Tanaka. You'll discover: How to be CONSISTENT with your health and fitness habits Why CLARITY is important when it comes to reaching our goals How to actually change the way we talk to ourselves so that we stop...

Being active is important... but so often our workouts get put on the 'have to' list- along with laundry, paying bills and getting groceries.  Wouldn't it be awesome to experience more JOY from your workouts? To look forward to your sweat sessions? To feel accomplished each time you complete a workout? In this solo episode you'll discover: -a simple perspective shift to help you get excited for yo...

You lose the weight. You get that promotion. You check the boxes. You achieve. You succeed. But you don't feel happy. You feel flat. And you don't know why. And you don't know what to get that feeling of happiness, of fulfillment. You are successful... and miserable.  This story is all too common. And without the feeling of happiness, it's so easy to slip back to bad habits, or to keep pushing for...

"A power plant doesn't have energy, it generates energy" -Brendon Burchard Energy + happiness may not always come to you, but you can CREATE it. You can generate your happiness and create more positive energy, more positive feelings in your life by intentional habits. In this podcast you'll discover: 9 very actionable ways to raise your level of energy and happiness in your life Why starting small...

How is a 75 year old still able to hike the local mountains, maintain a vibrant social network and have the energy to go to  night classes at the local college while others her age might struggle getting in and out of a car?  Because she DECIDED to. And you can too. Obviously, there are some things we cannot control, but how we live into our 40s, 50s, 60s, 70s and beyond is primarily a choice. And...

"Come on, just have a piece of cake." Or "you're only going to eat a salad? What… are you on a diet?". Sound familiar? If you are trying to lose weight, and become healthier, you're probably already familiar with diet saboteurs: people, possibly a friend, co-worker, spouse or even a stranger, who try to derail you from your plan. In this podcast I go over 3 strategies to turn your diet saboteurs i...