Fit in Real Life

You have ditched the diet cycle, and have normalized your relationship with food, and you're actually nice to yoursel f (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 ob...

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 podcas...

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 weigh...

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, o...

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 he...

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...

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,...

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...

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 ste...

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...

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 i...

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 y...

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 l...

"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, foundat...

"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'r...

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 di...

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...

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...

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. P...

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 + Vibra...

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 ha...

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 thro...

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...

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...

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 t...