Fit in Real Life

Hello friend! Today I want to share with you an app that has changed my life for the better.  I am happier. I am less stressed. I am more present. I have more energy. I have more time. And, my clothes fit a little looser.  And the changes were almost instantaneous. I am so glad that you're here. Hit play, and let's talk! P.S. I would LOVE your help to reach out to more women so they can hear this...

 Ever feel like taking care of yourself goes to the bottom of your list? Your workouts happen if there's time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun.   If you ONLY needed to focus on you, it would be pretty easy.  But you are huma...

Friend, this episode is for you if you're struggling.   Maybe you were doing really well, and then you realize you've stumbled into some old habits. Maybe you lack motivation, or feel overwhelmed. Maybe you know what you should do but just can't seem to get yourself up off the couch. No need to panic – this is NORMAL- AND this podcast is for you.    In this episode I walk you, step-by-step a simpl...

Hello friends! If you're looking for a loving kick in the butt to take action, this podcast is for you. And if you're on a roll, you still might want this for a bit of extra motivation to fire you up. Or you can save this one for later.  In today's podcast I talk about the danger of procrastination, and more importantly how to get started. It is brief and powerful. Press play, and then take action...

Hello friends! Today's podcast was inspired by a listener question "how can I stay consistent in a crisis?" Yes, it's easier to stay consistent with your healthy habits when you're in your regular routine, but what about when life throws you a curveball? Maybe you're in the middle of a move, or you're supporting aging parents. Maybe you're grieving the loss of a loved one. Maybe you're feeling dep...

Greetings friend! When I ask women why they want to lose weight, they often say "I want to feel more confident". But what is confidence? Why does it even matter? And if it is important (spoiler alert... it is!) , how do we get more of it? Join me in this week's episode for a deep dive on confidence as I share: 💕 What is actually is self-confidence, and how it differs from self-efficacy and self-e...

Greetings friend! Today's podcast is inspired by an email I received from an amazing member of my Fit + Vibrant Over 50 Coaching Program. It made me think... how many women have not given themselves permission to experience how good it can get? So many woman have a lot to be grateful for- a wonderful family, fulfilling career, and they don't fully give themselves permission to have it all. As you...

Today I answer YOUR questions on:  💕 Protein: how much do we need? Can we have too much? 💕 Healthy eating on a budget 💕 How long does it take to make a mindset shift or to stop wanting to go for the quick fix? If you'd like to ask a question for my next Q + A podcast, join me in the Fit + Vibrant You Community Facebook Group: www.tanjashaw.com/join ⭐️  For Women Over 50: Discover the 3 Steps t...

If you've ever tried to improve your health and eating, you've probably heard that carbs are bad for you 😬 Let's clarify a few things: First, carbs are essential for good health.  Second, this black and white type of thinking is why so many of us struggle with nutrition in the first place. While carbs are an essential part of our diet, when they are consumed in excess, you have the potential to o...

Greetings friend! How do you feel about things opening up after over a year or so in lockdown. Are you excited? Are you nervous that the parties and gatherings will derail you from your healthy habits?  I've had many questions in the past weeks from listeners and clients about overcoming the stress and anxiety around food when things open up.  One listener wrote "I found that covid restrictions (l...

Do you feel out of control around carbs? Once you taste sugar you can't stop? Ever find yourself going to the pantry when you're stressed, bored, lonely, sad, worried, anxious, or even happy? If so, you're not alone. 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 O...

Today we're talking all about carbs! Carbs get so much attention these days. Are carbs good or bad? Which carbs are good? Is sugar bad for me?  And today we're going to learn why carbs are important, how much we need, and dive into simple ways to manage your carb intake. When you try one of the 'low carb' swaps, take a photo, post to Instagram or the Facebook group and tag me (@tanja_shaw on Insta...

Changing your health and fitness is simple. That doesn't mean it's easy.  The tactics for getting healthier and fitter are simple, in that they're easily understood. You know you need to move your body and eat more vegetables and stop overeating. But just because these strategies are simple to understand and execute, it doesn't mean that they are easy. But don't let that stop you. Don't let 'easie...

If I had a dime every time someone asked me 'how do I keep the momentum going?', I might not be rich... but I'd at least be able to buy a new pair of runners (and have you seen the price of runners these days!?) If you're great at starting, but not so great at keeping it going, welcome to being human. Diet plans tell you what to eat, or how much to eat, or when to eat. That's it. ❌ Diet's don't t...

Hi Friends! This week I'm doing something different on the Fit + Vibrant You Podcast. This is YOUR podcast- so please let me know what you think! One thing that we do in Fit + Vibrant Coaching, probably the biggest thing, is change the way that you think. Rewiring the brain is no easy task. The best way to do this is to be in it every single day. And that is exactly what we do. Each morning my mem...

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.  When you're ready to take the next step, here's how I can help. ⭐️  Join the Fit + Vibrant 6 Week Transforma...

"No one has done more programs than me. I thought I would have figured this out by now." Linda had done EVERYTHING to lose weight. She started dieting at 15 and since, then, had repeated the pattern of losing weight, and then gaining it back. After listening to the Fit + Vibrant You Podcast, Linda booked a call and joined Fit + Vibrant Over 50. And that's when things started to change. Listen into...

After years and years of struggling with yo-yo dieting, sugar addiction and insulin resistance, Dr. Lucy finally lost 20 kg and more importantly kept it off. In this interview, she shares what she did. We talk about: 💕 How insulin can affect weight loss- and how to 'unlock' your body's ability to burn stored body fat 💕 Why it's easier to simply 'not awake Fluffy' (you'll need to listen in for th...

I like exercise. Let me rephrase that: I like the benefits of exercise. I enjoy feeling strong and energized. I like the way my body looks when I workout regularly. I like knowing I can go for a hike, try out a new sport or embark on any type of physical activity and be confident that I am likely fit enough to do it. Despite all the benefits of exercise, there are days when I simply don't feel lik...

"I always felt less because I weighed more" At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do. After gaining weight again, Denise was very uncomfortable and unhappy. She also knew she had to do something. She was so tired of diets. And...

In your head you know you shouldn't believe everything you think. You know that those thoughts are just thoughts... but they just keep coming! And they are loud. They are convincing.  Before long you find yourself anxious, overwhelmed, worried, discouraged and in a funk, and wanting the cookies or wine for relief. Friend, you're not alone. Join me in this episode of the Fit + Vibrant You Podcast f...

"What we see as obstacles are actually detours in the right direction" - Wendy Sterling Ladies, get ready! There is so much gold in this interview with Wendy Sterling. You'll want to listen in AND take notes... and get ready for an 'aha' moment. We talk about: 💕 How to embrace a new perspective of a life change 💕 What exactly are boundaries, and why they are important to create a life that you w...

"Why have I taken 50 years to feel good about myself?" -Leslie Dueck Leslie didn't identify as someone who had done many diets. But although she didn't prescribe to the fad diets and plans out there, she had spent her entire adult life in the on-again-off-again cycle. She was stuck in the cycle of doing really good for a while, then falling off track and feeling bad about herself. Feeling guilty,...

If you've been listening to me for a while, you will know that I focus on simplicity, consistency and routines in my teachings. And today, we're diving into ROUTINES.  A simple google search (I googled it before I wrote these show notes) on "importance of a morning and evening routine" will generate thousands of articles sharing how morning and evening routines are important habits if you want to...

The quickest, easiest and most permanent way to create change is not to do more. The quickest, easiest and most permanent way to create change i s to remove the barriers and limitations that hold you back. That statement might make logical sense, but it may seem like an insurmountable task. Where do you start? How do you even identify what is in the way? What if there are past traumas that created...