Training for Life

In this episode, Sarah Gilks, founder of Healthy Role Models, and Tanna Payne, master trainer and former international Olympic weightlifter, dive deep into the power of words, self-belief, and overcoming limiting beliefs. Inspired by the recent Nike Super Bowl ad that resonated with so many women, Sarah and Tanna explore the impact of negative voices ~ whether they come from others or from within....

Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone! In this episode of Training for Life, Sarah and Tanna dive into the top three most effective types of exercise for women in perimenopause and beyond. These types of exercise don’t just help you feel stronger—they boost metabolism, improve bone density, and keep hormones in check. What You’...

   We All Need Coaches - Even Coaches Need Coaches! Show Notes: In this episode of Training for Life , Sarah Gilks and Tana Payne dive into the importance of having a coach—no matter your experience level. Whether you're an elite athlete, a seasoned trainer, or just starting your wellness journey, having a coach can provide accountability, fresh perspectives, and personal growth. They di...

In this episode of Training for Life, Sarah and Tanna dive deep into the science and strategy behind building and breaking habits. Whether you're looking to create new healthy habits or eliminate ones that no longer serve you, they share actionable tips to make change stick. Drawing from personal experiences and expert insights, they discuss habit stacking, pattern interrupts, activation energy, a...

Episode Title: Beyond the Beach: The Little Things from Mexico That Changed Us 🌴🏖️ After a well-deserved week off, Sarah and Tanna are back with fresh insights, hilarious stories, and a whole lot of wisdom on how to bring those vacation vibes into everyday life! In this episode, they chat about: ✅ Feeding bananas to sea turtles (who knew?!) 🍌🐢 ✅ The magic of unplugging from social media 📵 ✅...

In this episode, Sarah and Tanna explore why New Year’s resolutions often fall short and how shifting your focus to intentions can lead to lasting change. They discuss the common pitfalls of unrealistic expectations and poor planning, offering actionable strategies to create a more meaningful approach to personal growth. Key takeaways include: Intention Over Resolution: Set goals that come from wi...

In this episode, Sarah and Tanna explore Sarah’s favourite tactical lessons from EPIC , an annual learning mastermind event. From Dr. James Rouse, they unpack the powerful connection between the words we use and our physical and mental health ~ reminding us that how we talk to ourselves can shape our well-being. Dr. Robyne Hanley-Dafoe’s insight on counting blessings and practicing gratitude...

In this episode, Sarah and Tanna share their best strategies for thriving during the holiday season while staying true to their health goals. Sarah highlights the power of making choices that let you feel great the next day, like skipping extra drinks or preparing a healthy dish for family gatherings. Both talk about how a pre-event protein-based snack helps them avoid overindulging at carb-heavy...

In this episode, Sarah and Tanna tackle the complex topic of stress. They explore the difference between good stress, which pushes you toward growth, and bad stress, which can leave you feeling overwhelmed and stuck. Sharing personal stories and strategies, they discuss how they handle the inevitable bad stress that life throws their way and highlight why not all stress is created equal. From lear...

Breaking Free: Why Free Weights Win Over Machines In this episode, Sarah and Tanna dive into the pros and cons of training with free weights versus machines—and why free weights can be a game-changer. Sarah shares her fitness journey, starting out in the aerobics room, gradually working up the courage to use machines, and eventually finding her confidence with free weights. If she could go back in...

In this episode, Sarah and Tanna get real about the journey to accepting their natural builds—celebrating the strengths they’ve found in the bodies they have rather than the ones they thought they wanted. Sarah opens up about her long-time wish to look like the taller, leaner fitness influencers she once admired, while Tanna shares her struggles with wanting a long, slender torso. Together, they e...

In part two of their nutrition deep dive: Link to part 1: What We Eat in a Day: Real-Life Nutrition That Actually Works (Pt 1) Sarah and Tanna focus on the power of pre and post-workout nutrition for maximizing energy, endurance, and recovery. They share their tried-and-true strategies for fueling workouts, including the importance of the post-workout protein window, how they structure their meals...

  In this episode of Training for Life , Sarah and Tanna give listeners an inside look at what they eat in a day, sharing personal nutrition tips and daily habits that fuel their active lives. Tanna breaks down her approach to tracking macros, giving insight into how she balances her meals for optimal energy and muscle support. Meanwhile, Sarah shares her intuitive eating approach, focusing o...

In this episode of Training for Life , Sarah and Tanna explore the significance of adult friendships and the powerful impact they have on your health, longevity, and overall happiness. They dive into how strong, supportive relationships can provide emotional stability, reduce stress, and even improve your quality of life. But as they share personal experiences, they also acknowledge that sometimes...

In this episode of Training for Life , Sarah and Tanna dive deep into the transformative shift from chasing short-term wins to embracing lifelong wellness. Sarah shares her experience of competing in a figure competition—an intense journey of strict dieting and grueling workouts. But a few months in, she questioned whether this was truly a healthy goal, especially as a role model for her 6-year-ol...

White Knuckling Through Life: Why Trying to Do It All Doesn’t Work! In this episode of Training for Life, Sarah and Tanna tackle the all-too-common habit of "white knuckling" through life ~ pushing too hard, trying to juggle too many tasks, and overwhelming yourself by attempting to install every good habit at once. Sound familiar? The result is often burnout, frustration, and falling short on all...

  In this episode of Training for Life , Sarah and Tanna dive into a topic that impacts 90% of women ~ cellulite. They get real about their own struggles with it and how even being incredibly fit doesn’t erase those little dimples. But here’s the truth: cellulite is NORMAL and if you're looking after your health, then it's time to work on our MINDSET. Sarah and Tanna emphasize that focus...

Is Sweat the Sign of a Good Workout? In this episode of Training for Life, Sarah and Tanna tackle the common misconception that a good workout has to leave you drenched in sweat. They break down why focusing solely on cardio, especially as we age, can lead to muscle loss and fewer long-term health benefits. If you've ever wondered whether you're working hard enough when strength training doesn’t m...

In this episode of 'Training for Life', Sarah and Tanna dive into the difference between fleeting motivation and lasting dedication. They open up about how even they, as trainers, don't always feel motivated to work out or prioritize their health. But it's their dedication - not motivation - that keeps them consistent on tough days. They explore how relying on motivation alone can be a losing game...

In this episode of Training for Life, Sarah and Tanna tackle one of the biggest barriers to progress—procrastination disguised as preparation. Whether it's waiting to drop a couple of pounds before starting a workout program, doing endless research, or finding excuses to delay action, they dive into how easy it is to keep putting things off instead of just diving in. They share their own stories o...

In this episode of Training for Life, Sarah and Tanna dive into the key differences between self-confidence and self-worth, and why understanding both is essential for living your best life. Confidence can get you through the big moments, but self-worth shapes how you feel about yourself every day. They explore how being kind to yourself, keeping a win journal, and practicing positive self-talk ca...

In this episode, Sarah and Tanna dive into the powerful lessons they learned from the recent Olympic Games, highlighting moments that showcased resilience, sportsmanship, and the strength of women role models. Key Takeaways: Resiliency in Action Sarah and Tanna reflect on the incredible resilience displayed by Olympic athletes. From overcoming physical and mental challenges to pushing their limits...

In this eye-opening episode of Training for Life, Sarah Gilks opens up about her journey to regain her health after a severe virus left her with significant hair loss. Half of her hair, to be exact. Desperate for answers, Sarah turned to her doctor, but despite thorough blood work, no clear cause was found. Feeling frustrated and concerned, Sarah decided to explore a different path: traditional Ch...

In this candid and thought-provoking episode of Training for Life, Sarah Gilks and Tanna Payne tackle the complex emotions that arise when they feel judged by others. As trainers in the health and fitness industry, they openly share the pressures they face to maintain a certain appearance and the internal struggles that come with the fear of not meeting others' expectations. Sarah and Tanna dive i...

Join Sarah Gilks and Tanna Payne in this exciting episode of 'Training for Life,' where they recount their unforgettable summer adventures that pushed them beyond their comfort zones and into new realms of personal growth and confidence. This summer, Tanna embarked on her first big Harley trip with a group of 80 bikers, facing the challenges of the open road and discovering a deeper connection wit...