Fit in Real Life

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. ⭐️ For Women Over 50: Discover the 3 Steps t...

You've made some improvements to your diet, you're moving your body more, and overall taking better care of yourself than you were before.  And then, you step on the scale and realize you've GAINED WEIGHT! Maybe it's happened during your regular weigh in, or maybe it's after you haven't focused quite as much on your health. Do not let gaining weight be the reason you give up. Or punish yourself by...

For the first time ever, I hosted a FREE 5 Day Diet Makeover Challenge for Women over 50. Nearly 2000 women from around the world came together for training, support, and to take simple steps to improve their lives. And what a week it was! Join me for this week's podcast as I share 5 BIG takeaways from the challenge, and the simple ways you can apply the teachings to live a fit + vibrant life.    ...

Menopause is a journey—one for which many of us arrive unprepared and surprised.  And for many, it's not a pleasant journey, rife with undesirable changes such as weight gain, mood swings, and sleepless nights.   But what if suffering through menopause was optional? What if you could feel GOOD during menopause?   Dr. Michelle Gordon (better known as Dr. G) believes that you can.   Dr. G is the fou...

Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you're stressed? 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 Oreo cookies… I never knew!" said no one ever. J...

Why can't I get motivated? Why do I feel so anxious? Why can't I be consistent? Why do I keep snacking at night even though I KNOW better? We're told that challenges are part of the journey. We're told that challenges are an opportunity to rise.  But going through challenges and struggles can downright SUCK. If and when you need a bit of coaching to work through struggle and to get back on track,...

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.  This month I answer: ➡️ I've gone back to old (bad) habits now that I'm back to my summer vacation spot. How...

Eat when you're hungry, stop when you're satiated. Sounds simple enough, but simple isn't always easy, especially if you have a history of dieting and disordered eating patterns.  For many women, after outsourcing their food choices to meal plans and diets, listening to the body's signals can be challenging. Sure, it's easy to identify when you're ravenous, and stuffed, but what about the less ext...

We're going back to the archives and releasing a past podcast episode on a very important topic: how to set inspiring goals. You've probably heard that setting goals is important... but chances are, you're not creating goals that inspire consistent action. We are either motivated to move way from something we don't want (a push goals) or toward something we do want (a pull goal). Both types of goa...

Bronnie Ware, an Australian nurse who spent several years caring for patients during the last 12 weeks of their lives,  says the #1 regret of the dying is "I wish I'd had the courage to live a life true to myself, not the life others expected of me." She adds " When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. M...

We hear all the time that diets don't work; if you're listening to this podcast, you might have experienced that first hand. And while its really sensational to make bit 'all or nothing' statements such as "Diet's Don't Work", for most people, they don't... but not for the reasons we think. Join me on this week's podcast to discover the REAL reason diets don't work, and most importantly, what to d...

I eat well throughout the day.  But at night time, my cravings go wild and my evening turns into a feeding frenzy.  I'm not hungry, but I just can't seem to stop night time eating.  What can I do?  I just know that if I'd stop nighttime eating I'd lose weight. Sound familiar? I've heard some version of the above statement many, many times. And it's time I tackle this topic on a podcast. Join me in...

"It can be tempting to blame failure on a lack of willpower or a scarcity of talent, and to attribute success to hard work, effort, and grit. To be sure, those things matter. What is interesting, however, is that if you examine how human behavior has been shaped over time, you discover that motivation (and even talent) is often overvalued. In many cases, the environment matters more." -James Clear...

Ever find yourself standing in the pantry, pondering the options for a midday snack when you're bored? Do you negotiate the wine on a Tuesday night, even though you committed you would reserve the pinot for weekends only? Do you justify the chocolate after dinner by vowing you'll 'eat clean' tomorrow? So much of the struggle of sticking to healthier eating habits, or losing weight, is simply due t...

We THINK that body + self appreciation (acceptance/ respect/ love- you can choose which word resonates most with you) happens once we get in shape, lose the weight or are 'successful'. It doesn't.  At best you'll have conditional love for yourself, which can turn to self-loathing with a few cookies. More likely, you'll keep your inner mean girl, just with a smaller body.  Loving yourself, respecti...

This week I'm doing something a bit different. I am drawing back the curtains on what I'm doing, what I'm working on, and what's working. I'm doing this not to suggest that you should be doing what I'm doing, but so that you can decide if there's something that resonates with you that you'd like to try on for yourself. I share: 💕 My actual goals  💕 How I'm setting up my week and day to make cons...

Do you ever feel overwhelmed with where to start? Or you have SO MANY things you could do, or should do, and if you did them, you'd be happier and healthier... but you just can't seem to sustain it? Friend, I know exactly how you feel. And, there is another way. Together, in this podcast, we're going to strip away the overwhelm and complex plans in favour of something doable. Something that WILL g...

Sometimes I don't want to share how I eat because I don't think there's anything to share. I don't have any fancy recipes. My meals are certainly not 'Instagram worthy' (though I do often post to my stories @tanja_shaw). BUT... they work. They are simple to make. They don't take a lot of time. They keep me fueled for a long time. They are delicious, AND they support the goal of a fit, healthy body...

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.  This month I answer: ➡️ How to overcome fear of weight gain when ditching the diets ➡️ How to get the motivat...

"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 START BEING CONSISTENT? Most women I work with already had enough basic nutrition knowledge. They knew that they should exercise.......

I just won't give up my wine. Wine is a big one. You can enter whatever you want though… the pub night with friends, parties, the pleasure of eating with abandon on the weekends. Chips at night while watching Netflix. The handfuls of chocolate chips when you're stressed. We keep searching for the hack that is going to let us eat whatever we want and keep up these habits AND lose the weight. I have...

"Something always derails me." "I do really well for a while, but then life happens and I can't stick to my plan."   I hear these words a lot, and they are simply not true.    What's true is that 'life happens'. Whether it's the donuts in the staff room, tight work deadlines, holiday parties, a friend in the hospital, your child struggling with depression, or COVID-19... things are going to happen...

This week I'm joined by Jenn Trepeck, Optimal Health Coach and fellow podcaster. Join the conversation as she shares:   💕5 things we do that so many women unknowingly do that keeps the weight on 💕The WHAT to eat for fat loss (without counting points, calories or removing food groups) 💕How to combat stress (in 45 seconds or less) 💕What to do if you struggle with stress eating   Jennifer Trepeck...

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.  This month I answer: ➡️ What are some tips to thrive over the holidays? ➡️  Any suggestions for an anti-infla...

I almost always have two books on the go: one on audible, and one that I can read while sipping tea and cuddling with my cat. If you want some great reads to help you improve your relationship with food, yourself, or to simply keep 'sharpening the saw' on your journey as a fit, vibrant women, you've come to the right place.  I am often asked for book recommendations, and this week I'm joined by Ka...