Shows
Fit in Real Life426: When It's Time to Take a BreakOver the past (almost) 10 years, creating the podcast has been an incredible journey. Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure! But today, I want to share a personal update: I’ve decided to take a pause from the podcast. This wasn’t an easy decision, but it’s one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love podcasting, I’ve realized that it’...
2025-01-0605 minFit in Real Life426: When It's Time to Take a BreakOver the past (almost) 10 years, creating the podcast has been an incredible journey. Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure! But today, I want to share a personal update: I’ve decided to take a pause from the podcast. This wasn’t an easy decision, but it’s one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love podcasting, I’ve realized that it’...
2025-01-0605 minFit in Real Life423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar? These bold (and frankly, misleading) statements inspired this week’s episode of the Fit in Real Life Podcast. We’re diving into the nitty-gritty details of carbohydrates, sugar, and how they’re metabolized in the body—cutting through the confusion and busting some major myths along the way. Here’s a sneak peek at what you’ll learn: The science of what carbohydrates are and how they’re digested. Why glucose is ess...
2024-12-1617 minFit in Real Life423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar? These bold (and frankly, misleading) statements inspired this week’s episode of the Fit in Real Life Podcast. We’re diving into the nitty-gritty details of carbohydrates, sugar, and how they’re metabolized in the body—cutting through the confusion and busting some major myths along the way. Here’s a sneak peek at what you’ll learn: The science of what carbohydrates are and how they’re digested. Why glucose is ess...
2024-12-1617 minFit in Real Life411: How I Plan my Strength WorkoutsWhen it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress. In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results. Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits...
2024-09-2330 minFit in Real Life411: How I Plan my Strength WorkoutsWhen it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress. In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results. Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits...
2024-09-2330 minFit in Real Life408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)I have a love-hate relationship with tracking habits and activities. I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do. Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it. As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to...
2024-09-0227 minFit in Real Life408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)I have a love-hate relationship with tracking habits and activities. I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do. Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it. As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to...
2024-09-0227 minFit in Real Life395: 3 Things I Heard This Week to Help You Create Change In the last few months, I have been eating more plant based meals, and less meat, dairy and eggs. When I learned about a local plant based cooking class (that included a lot of tasty samples), I said YES PLEASE! At the beginning of the class, one gentleman gave a presentation on the benefits of plant based meals. What piqued my interest more than the benefits of eating more fibre and veggies, was what he said about creating CHANGE. Whether you are working on eating less sugar, more plants, less alcohol, exercising more o...
2024-06-0316 minFit in Real Life395: 3 Things I Heard This Week to Help You Create Change In the last few months, I have been eating more plant based meals, and less meat, dairy and eggs. When I learned about a local plant based cooking class (that included a lot of tasty samples), I said YES PLEASE! At the beginning of the class, one gentleman gave a presentation on the benefits of plant based meals. What piqued my interest more than the benefits of eating more fibre and veggies, was what he said about creating CHANGE. Whether you are working on eating less sugar, more plants, less alcohol, exercising more o...
2024-06-0316 minFit in Real LifeFVY 390: Body Image, Societal Views on Aging, Ozempic and Getting Started with Strength Training You asked, I answered! Today’s podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group. Today’s questions: 1. I don't look at my body in the mirror. How can I get over my body image issues? 2. In a society that idealizes youth, how can I embrace aging? 3. I'm new to strength training! How can I get started? 4. What are your thoughts on Ozempic and similar weight loss drugs? This is YOUR show. If you have a question or topic...
2024-04-2933 minFit in Real LifeFVY 390: Body Image, Societal Views on Aging, Ozempic and Getting Started with Strength Training You asked, I answered! Today’s podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group. Today’s questions: 1. I don't look at my body in the mirror. How can I get over my body image issues? 2. In a society that idealizes youth, how can I embrace aging? 3. I'm new to strength training! How can I get started? 4. What are your thoughts on Ozempic and similar weight loss drugs? This is YOUR show. If you have a question or topic...
2024-04-2933 minFit in Real Life377: The ONLY Thing You MUST Do Change Your Habits for Good You're a smart person... why can't you do the things you know you should be doing? You know how many grams of protein are in chicken, eggs, and fish. You've achieved lifetime membership status at Weight Watchers. You know you feel so much better when you eat well. So why are you still struggling? If you want... ⭐️ to be in control of your relationship with food ⭐️ to be healthy and fit without the bathroom scale determining your happiness ⭐️ to end the diet cycle for the rest of your l...
2024-01-2926 minFit in Real Life377: The ONLY Thing You MUST Do Change Your Habits for Good You're a smart person... why can't you do the things you know you should be doing? You know how many grams of protein are in chicken, eggs, and fish. You've achieved lifetime membership status at Weight Watchers. You know you feel so much better when you eat well. So why are you still struggling? If you want... ⭐️ to be in control of your relationship with food ⭐️ to be healthy and fit without the bathroom scale determining your happiness ⭐️ to end the diet cycle for the rest of your l...
2024-01-2926 minFit in Real Life357: Aging WELL with Karen ViestaAging is not synonymous with decline. Read that again and let it sink in. It is possible for this decade of your life to be better than the last. It is possible to experience vibrant health and energy in your second half of life. It is possible that your best years are still to come. If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta. Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want t...
2023-09-1151 minFit in Real Life357: Aging WELL with Karen ViestaAging is not synonymous with decline. Read that again and let it sink in. It is possible for this decade of your life to be better than the last. It is possible to experience vibrant health and energy in your second half of life. It is possible that your best years are still to come. If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta. Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want t...
2023-09-1151 minFit in Real Life341: Keeping Motivated when You're a Serial StarterIf you’re like many people, you feel inspired, motivated, and enthusiastic when you start a project or program. Maybe you've had a health scare, or are motivated to get in shape for an upcoming vacation. Either way, you are DRIVEN to take action. It almost feels easy. But over time, that motivation wanes. You feel less excited to close the kitchen after dinner. You feel less enthusiastic about drinking sparkling water instead of wine. You feel less motivated to get up before sunrise to go to the gym. Prepping your...
2023-05-2230 minFit in Real Life341: Keeping Motivated when You're a Serial StarterIf you’re like many people, you feel inspired, motivated, and enthusiastic when you start a project or program. Maybe you've had a health scare, or are motivated to get in shape for an upcoming vacation. Either way, you are DRIVEN to take action. It almost feels easy. But over time, that motivation wanes. You feel less excited to close the kitchen after dinner. You feel less enthusiastic about drinking sparkling water instead of wine. You feel less motivated to get up before sunrise to go to the gym. Prepping your...
2023-05-2230 minFit in Real Life340: The Truth Behind "Calories In and Calories Out" for Weight LossYou've probably heard about "calories in, calories out" when it comes to weight loss. Those "for" it say that this is the principle that governs weight loss: that weight loss or gain is determined by the balance between the calories consumed and the calories burned through physical activity and metabolic processes. Others say that this model is antiquated, and just downright wrong. In this week's podcast I share the real science behind the usefulness of the CICO model AND its limitations. If you have a weight loss, weight gain or weight ma...
2023-05-1520 minFit in Real Life340: The Truth Behind "Calories In and Calories Out" for Weight LossYou've probably heard about "calories in, calories out" when it comes to weight loss. Those "for" it say that this is the principle that governs weight loss: that weight loss or gain is determined by the balance between the calories consumed and the calories burned through physical activity and metabolic processes. Others say that this model is antiquated, and just downright wrong. In this week's podcast I share the real science behind the usefulness of the CICO model AND its limitations. If you have a weight loss, weight gain or weight ma...
2023-05-1520 minFit in Real Life339: The Energy Series: Thyroid and Metabolism [Part 5]In our final episode in the Energy Series, we're going to take a look at the thyroid gland, thyroid hormones and how it impacts your ENERGY. Fun fact: Did you know you have thyroid hormone receptors on every single cell of your body? Although we often associate the thyroid gland with our metabolism, the thyroid gland affects MANY functions in your body. Signs of an underactive thyroid gland (which is far more common and overactive) are: brain fog or memory problems hair loss low energy/ fatigue weight gain constipation depression or mood swings high...
2023-05-0825 minFit in Real Life339: The Energy Series: Thyroid and Metabolism [Part 5]In our final episode in the Energy Series, we're going to take a look at the thyroid gland, thyroid hormones and how it impacts your ENERGY. Fun fact: Did you know you have thyroid hormone receptors on every single cell of your body? Although we often associate the thyroid gland with our metabolism, the thyroid gland affects MANY functions in your body. Signs of an underactive thyroid gland (which is far more common and overactive) are: brain fog or memory problems hair loss low energy/ fatigue weight gain constipation depression or mood swings high...
2023-05-0825 minFit in Real Life338: How I Make My Quick + Easy Protein BowlsSometimes 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 on instagram @tanja_shaw... along with many cat videos 😜). 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. If you want to feel good in your body but don’t...
2023-05-0125 minFit in Real Life338: How I Make My Quick + Easy Protein BowlsSometimes 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 on instagram @tanja_shaw... along with many cat videos 😜). 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. If you want to feel good in your body but don’t...
2023-05-0125 minFit in Real Life337: SMART Goals Meet Inspired GoalsIf you ever wanted to achieve any sort of result, whether it was in health and fitness, business or your career, you’ve probably learned about the importance of setting SMART goals. And when I you worked with me when I first started my coaching career, I would have helped you do the same. We would sit down together and come up with a goal that fit the golden standard: it was specific, measurable, attainable, relevant, and time bound. In health and fitness, some examples are “to lose 15 pounds by November 1” or “to run 5K in under 23 minutes...
2023-04-2427 minFit in Real Life337: SMART Goals Meet Inspired GoalsIf you ever wanted to achieve any sort of result, whether it was in health and fitness, business or your career, you’ve probably learned about the importance of setting SMART goals. And when I you worked with me when I first started my coaching career, I would have helped you do the same. We would sit down together and come up with a goal that fit the golden standard: it was specific, measurable, attainable, relevant, and time bound. In health and fitness, some examples are “to lose 15 pounds by November 1” or “to run 5K in under 23 minutes...
2023-04-2427 minFit in Real Life336: The Energy Series: Blood Sugar Dysregulation [Part 4] I used to think that you didn't need to pay attention to blood sugar unless you had diabetes. I used to think that feeling hangry if I didn't eat every 2-3 hours was normal. I also used to think that going low carb was the best way to regulate blood sugar and improve energy. And I was WRONG. In part 4 of the energy series, we're going to take a look at blood sugar regulation and its role in energy. If you feel tired throughout the day, if you have d...
2023-04-1724 minFit in Real Life336: The Energy Series: Blood Sugar Dysregulation [Part 4] I used to think that you didn't need to pay attention to blood sugar unless you had diabetes. I used to think that feeling hangry if I didn't eat every 2-3 hours was normal. I also used to think that going low carb was the best way to regulate blood sugar and improve energy. And I was WRONG. In part 4 of the energy series, we're going to take a look at blood sugar regulation and its role in energy. If you feel tired throughout the day, if you have d...
2023-04-1724 minFit in Real Life335: The Energy Series: Adrenal Dysregulation [PART 3]Do you have trouble falling asleep or staying asleep? Are you exhausted throughout the day? Struggle with brain fog or low motivation? Do you feel tired but wired? Trouble losing weight, or are you gaining weight around your midsection? If so, you're in the right place. In part 3 in the energy series, we're going to take a look at the adrenals, and two important hormones that they produce: cortisol and DHEA (Dehydroepiandrosterone- but let's just call it DHEA :) Cortisol’s main role is to prepare your body to interact with the external environment (such...
2023-04-1042 minFit in Real Life335: The Energy Series: Adrenal Dysregulation [PART 3]Do you have trouble falling asleep or staying asleep? Are you exhausted throughout the day? Struggle with brain fog or low motivation? Do you feel tired but wired? Trouble losing weight, or are you gaining weight around your midsection? If so, you're in the right place. In part 3 in the energy series, we're going to take a look at the adrenals, and two important hormones that they produce: cortisol and DHEA (Dehydroepiandrosterone- but let's just call it DHEA :) Cortisol’s main role is to prepare your body to interact with the external environment (such...
2023-04-1042 minFit in Real Life334: The Energy Series: Why Minerals Matter [PART 2]Welcome back! My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the time so that you can reclaim your energy and get back to feeling good. In part 2 on this special series on ENERGY, we dive into the importance of MINERAL balance. In part 2 of the series, I share: ✔︎ Why you should actually care about minerals ✔︎ Why calcium supplements might be making your symptoms worse ✔︎ The specific mineral imbalances that might be responsible for fatigue (amon...
2023-04-0323 minFit in Real Life334: The Energy Series: Why Minerals Matter [PART 2]Welcome back! My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the time so that you can reclaim your energy and get back to feeling good. In part 2 on this special series on ENERGY, we dive into the importance of MINERAL balance. In part 2 of the series, I share: ✔︎ Why you should actually care about minerals ✔︎ Why calcium supplements might be making your symptoms worse ✔︎ The specific mineral imbalances that might be responsible for fatigue (amon...
2023-04-0323 minFit in Real Life333: The Energy Series: Fatigue is Not Normal [PART 1]Do you ever feel just plain tired? Like you don’t have enough energy to do the things you want to do in life. You know something’s going on… but when you get help, you’re told you just need some downtime, or to sleep more, or you need anti-depressants? Chronic fatigue is common, but it's NOT normal. Feeling fatigued is not the problem, it is the RESULT of the problem. My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the tim...
2023-03-2731 minFit in Real Life333: The Energy Series: Fatigue is Not Normal [PART 1]Do you ever feel just plain tired? Like you don’t have enough energy to do the things you want to do in life. You know something’s going on… but when you get help, you’re told you just need some downtime, or to sleep more, or you need anti-depressants? Chronic fatigue is common, but it's NOT normal. Feeling fatigued is not the problem, it is the RESULT of the problem. My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the tim...
2023-03-2731 minFit in Real Life300: Carbs, Calories and Stopping the Spiral Once it StartsToday 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, or DM me on social media (Instagram is best: instagram.com/tanja_shaw) Grab your ear buds, press play and l...
2022-08-0833 minFit in Real Life300: Carbs, Calories and Stopping the Spiral Once it StartsToday 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, or DM me on social media (Instagram is best: instagram.com/tanja_shaw) Grab your ear buds, press play and l...
2022-08-0833 minFit in Real Life292: Consistency, Discipline, and Getting Started without OverwhelmGood 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 you have a question you'd like me to answer on the podcast, please email me, or DM me on social media (Instagram is b...
2022-06-1323 minFit in Real Life292: Consistency, Discipline, and Getting Started without OverwhelmGood 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 you have a question you'd like me to answer on the podcast, please email me, or DM me on social media (Instagram is b...
2022-06-1323 minFit in Real Life284: My Thoughts on Food as Fuel (It's Not What you Think!) 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 + Vibrant You podcast for some real talk about the dogmatic advice I hear from the so-called experts. I go on a bit of a ra...
2022-04-1826 minFit in Real Life281: At What Point do You Just Give In and Accept Your Body? 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 question, reach out! You can email me: tanja@tanjashaw.com or dm me on instagram (@tanja_shaw) When you’re ready...
2022-03-2824 minFit in Real Life281: At What Point do You Just Give In and Accept Your Body? 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 question, reach out! You can email me: tanja@tanjashaw.com or dm me on instagram (@tanja_shaw) When you’re ready...
2022-03-2824 minFit in Real Life265: When You're Feeling "Ugh" Not sure where you're at or what's going on, but I want to remind you that happiness is not the gold standard. And if we're not happy, something must be wrong. Whenever I share anything about being in a funk, or feeling 'blah' or 'ugh', I get a lot of like and comments... because so many of us feel this way. One of my members posted: "Thank you, Tanja, for this morning’s voice note about having blah days or days when you feel like you’re just getting by. Sometimes we feel like we’re...
2021-12-0622 minFit in Real Life264: Coaching from Tanja as You Get Ready for the Holidays Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air. Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut. Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy. tress and guilt around food choices...
2021-11-2929 minFit in Real Life264: Coaching from Tanja as You Get Ready for the Holidays Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air. Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut. Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy. tress and guilt around food choices...
2021-11-2929 minFit in Real Life244: Simple Swaps to Manage Your Carb Intake + Feel AMAZINGToday 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 Instagram, and @tanjashaw on Facebook) so I can see your creations! When you’re ready to take the...
2021-07-1232 minFit in Real Life244: Simple Swaps to Manage Your Carb Intake + Feel AMAZINGToday 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 Instagram, and @tanjashaw on Facebook) so I can see your creations! When you’re ready to take the...
2021-07-1232 minFit in Real Life229: Am I Hungry? 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 extreme feelings of hunger and satiety? And on this week's podcast, we're talking all about HUNGER. 💕How to actually tell if you're hungry 💕How to tell if you've h...
2021-03-2927 minFit in Real Life229: Am I Hungry? 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 extreme feelings of hunger and satiety? And on this week's podcast, we're talking all about HUNGER. 💕How to actually tell if you're hungry 💕How to tell if you've h...
2021-03-2927 minFit in Real Life228: Stay Motivated + Consistent with PULL Goals 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 goals have their utility, but for long-term success, whether it's in weight loss, your health, business, finances or relationships, we want more PULL goals.
2021-03-2228 minFit in Real Life228: Stay Motivated + Consistent with PULL Goals 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 goals have their utility, but for long-term success, whether it's in weight loss, your health, business, finances or relationships, we want more PULL goals.
2021-03-2228 minFit in Real Life227: How to Have the Courage to Follow Your Dreams (and to Stop Holding Yourself Back) 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. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, o...
2021-03-1528 minFit in Real Life227: How to Have the Courage to Follow Your Dreams (and to Stop Holding Yourself Back) 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. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, o...
2021-03-1528 minFit in Real Life226: The Real Reason Diets Don't Work (And What to Do Instead) 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 do instead. ❤️March GIVEAWAY!❤️ There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and...
2021-03-0831 minFit in Real Life226: The Real Reason Diets Don't Work (And What to Do Instead) 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 do instead. ❤️March GIVEAWAY!❤️ There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and...
2021-03-0831 minFit in Real Life225: How to STOP Nighttime EatingI 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 this episode of the Fit and Vibrant You Podcast to discover why you...
2021-03-0130 minFit in Real Life225: How to STOP Nighttime EatingI 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 this episode of the Fit and Vibrant You Podcast to discover why you...
2021-03-0130 minFit in Real Life224: Simple Strategies to Eat Healthier without Thinking About It “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, Author of Atomic Habits When it comes to making healthier eating choices, a few simple changes to your environment can make those choices. It’s not that the fit...
2021-02-2223 minFit in Real Life224: Simple Strategies to Eat Healthier without Thinking About It “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, Author of Atomic Habits When it comes to making healthier eating choices, a few simple changes to your environment can make those choices. It’s not that the fit...
2021-02-2223 minFit in Real Life223: Make Weight Loss EASIER with These Questions 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 to arguing with yourself. "I want this". "I shouldn't have this". "Just this one time won't hurt". "I can make up for it tomorrow". "If...
2021-02-1516 minFit in Real Life223: Make Weight Loss EASIER with These Questions 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 to arguing with yourself. "I want this". "I shouldn't have this". "Just this one time won't hurt". "I can make up for it tomorrow". "If...
2021-02-1516 minFit in Real Life222: Body + Self Acceptance + Appreciation [How to Stop Being So Mean to Yourself] 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, respecting yourself doesn't magically happen AFTER you lose the weight. Learning to love and accept yourself along your weight loss journey is the ONLY way forward to end the on-again-off-again cy...
2021-02-0826 minFit in Real Life222: Body + Self Acceptance + Appreciation [How to Stop Being So Mean to Yourself] 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, respecting yourself doesn't magically happen AFTER you lose the weight. Learning to love and accept yourself along your weight loss journey is the ONLY way forward to end the on-again-off-again cy...
2021-02-0826 minFit in Real Life221: What's Working for Me in 2021 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 consistent progress toward my goals 💕 The mindset shifts and narratives I've adopted to stay on track- with my health...
2021-02-0129 minFit in Real Life221: What's Working for Me in 2021 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 consistent progress toward my goals 💕 The mindset shifts and narratives I've adopted to stay on track- with my health...
2021-02-0129 minFit in Real Life220: To Achieve Your Goal, Focus on THIS 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 give you results. Something that you CAN do. Listen in and take action. You got this. ❤️We're also doing...
2021-01-2522 minFit in Real Life220: To Achieve Your Goal, Focus on THIS 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 give you results. Something that you CAN do. Listen in and take action. You got this. ❤️We're also doing...
2021-01-2522 minFit in Real Life219: How to Make Quick + Delicious + Fat Burning Meals 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. If you want to feel good in your body but don't want to spend hours in the kitchen, this...
2021-01-1819 minFit in Real Life219: How to Make Quick + Delicious + Fat Burning Meals 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. If you want to feel good in your body but don't want to spend hours in the kitchen, this...
2021-01-1819 minFit in Real Life209: HOW to Change Your Mindset (and Why it Matters)Have you ever said to yourself: "I just can't stay committed" or "I do really well for a while, and then something always seems to get in the way" or "I just need to get in the right mindset" And then you find yourself scrolling through Pinterest for healthy Instant Pot recipes, hoping you'll find the answer to your eating struggles. Except food isn't the problem. Most women I work with already know that kale and beans a better choice than Oreo cookies. Diets focus on the method, and while method matters...
2020-11-0930 minFit in Real LifeStay Motivated Stay Focused Stay On Track During COVID-19 (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw
2020-04-1824 minFit in Real LifeStay Motivated Stay Focused Stay On Track During COVID-19 (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw
2020-04-1824 minFit in Real LifeKeep the Goal the Goal (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw pag...
2020-03-2105 minFit in Real LifeKeep the Goal the Goal (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw pag...
2020-03-2105 minFit in Real LifeFinding Gratitude and Beauty Amongst the Chaos (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw pag...
2020-03-1808 minFit in Real LifeFinding Gratitude and Beauty Amongst the Chaos (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw pag...
2020-03-1808 minFit in Real LifeYou Can Come Out of this Fitter + Stronger (Facebook Live)Remember when you set a goal to lose weight, improve your strength, stop eating cake at night when you're bored, feel GOOD in your body? 💪 The coronavirus doesn't change that. 💪 It doesn't control how you act. YOU control that. 💕 Keep the goal the goal. ⭐️Keep things simple. ⭐️And KEEP GOING. Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end...
2020-03-1716 minFit in Real LifeYou Can Come Out of this Fitter + Stronger (Facebook Live)Remember when you set a goal to lose weight, improve your strength, stop eating cake at night when you're bored, feel GOOD in your body? 💪 The coronavirus doesn't change that. 💪 It doesn't control how you act. YOU control that. 💕 Keep the goal the goal. ⭐️Keep things simple. ⭐️And KEEP GOING. Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end...
2020-03-1716 minFit in Real LifeWant to Stop Starting Over? (Facebook Life)Tired of starting over? Then stop stopping. If I can predict your success by one thing- it’s not that you don’t eat carbs (you probably do... if you're human...) or you track all their calories (you probably don’t... and don't need to). It's simply your ability to KEEP GOING. To show up, consistently and imperfectly. To figure things out. Yesterday, I was tempted to stop. I was tempted to choose perfection over progress. In my mind… it totally made sense. I had failed. Why bother continuing on? Consistency over Int...
2020-02-0707 minFit in Real LifeWant to Stop Starting Over? (Facebook Life)Tired of starting over? Then stop stopping. If I can predict your success by one thing- it’s not that you don’t eat carbs (you probably do... if you're human...) or you track all their calories (you probably don’t... and don't need to). It's simply your ability to KEEP GOING. To show up, consistently and imperfectly. To figure things out. Yesterday, I was tempted to stop. I was tempted to choose perfection over progress. In my mind… it totally made sense. I had failed. Why bother continuing on? Consistency over Int...
2020-02-0707 minFit in Real LifeHow Do I Stop Overeating at Night?Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw pag...
2020-01-2823 minFit in Real LifeHow Do I Stop Overeating at Night?Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw pag...
2020-01-2823 minFit in Real LifeMy Sunday Morning Meal Prep (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food, to stop EMOTIONAL eating so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_sha...
2020-01-2611 minFit in Real LifeMy Sunday Morning Meal Prep (Facebook Live)Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food, to stop EMOTIONAL eating so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_sha...
2020-01-2611 minFit in Real LifeMy Kick Butt Workout (What I Did to Make it AWESOME!)❤️I had the BEST workout this morning… and in this quick video I share the 4 reasons WHY it was so good.💪🏼 You deserve to feel good AND enjoy your workouts.❤️ As promised, here’s my exact workout: Tabata: Set my interval timer for 8 rounds of 20 seconds on/ 10 seconds off. 1. Skipping (Doubles) 2. Squat Jumps Forward 3. Burpees 4. Kettlebell Swings 5. Skipping (High Knees) 6. Box Jumps 7. Skater Hops 8. Medicine Ball Slams Core Circuit: 40 seconds on/ 10 seconds off. 3 Rounds. 1. Slow Mountain Climber 2. Dead Bug Repeat Tabata.
2020-01-2105 minFit in Real LifeMy Kick Butt Workout (What I Did to Make it AWESOME!)❤️I had the BEST workout this morning… and in this quick video I share the 4 reasons WHY it was so good.💪🏼 You deserve to feel good AND enjoy your workouts.❤️ As promised, here’s my exact workout: Tabata: Set my interval timer for 8 rounds of 20 seconds on/ 10 seconds off. 1. Skipping (Doubles) 2. Squat Jumps Forward 3. Burpees 4. Kettlebell Swings 5. Skipping (High Knees) 6. Box Jumps 7. Skater Hops 8. Medicine Ball Slams Core Circuit: 40 seconds on/ 10 seconds off. 3 Rounds. 1. Slow Mountain Climber 2. Dead Bug Repeat Tabata.
2020-01-2105 minFit in Real Life160: Another option instead of feeling deprivedDo you ever feel deprived or like you're missing out when you're trying to make healthier choices... and others around you are not? Have you ever heard anyone say "If you deprive yourself, you'll just overeat later"? What if you didn't have to choose: 1. Missing out, 'being good', or only having a little bit and feeling deprived AND 2. Having all the things (also called F * It) What if there was a THIRD option. Spoiler alert: there is. Enjoy this audio recording from a recent Facebook or I...
2019-12-1615 minFit in Real Life160: Another option instead of feeling deprivedDo you ever feel deprived or like you're missing out when you're trying to make healthier choices... and others around you are not? Have you ever heard anyone say "If you deprive yourself, you'll just overeat later"? What if you didn't have to choose: 1. Missing out, 'being good', or only having a little bit and feeling deprived AND 2. Having all the things (also called F * It) What if there was a THIRD option. Spoiler alert: there is. Enjoy this audio recording from a recent Facebook or I...
2019-12-1615 minFit in Real Life157: The Power of Gratitude with Julie Boyer It’s not happy people who are thankful. It’s thankful people who are happy. For the past year or so, expressing gratitude has been a daily habit. It’s on my ‘Tanja’s ideal week” success tracker and I’ve been consistent, and it’s dramatically improved my life. Naturally, I was really excited to connect with Julie Boyer, who takes gratitude to a whole new level, and I learned a lot, and have already started to implement some of the action items we talked about on the show. She shared this quote: “Withou...
2019-11-251h 03Fit in Real LifeWhat to do if you're NOT where you want to be or if you've 'fallen off'Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/
2019-09-1910 minFit in Real LifeWhat to do if you're NOT where you want to be or if you've 'fallen off'Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/
2019-09-1910 minFit in Real LifeIf you're struggling.... listen inEnjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/
2019-09-0315 minFit in Real LifeIf you're struggling.... listen inEnjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/
2019-09-0315 minFit in Real LifeMake Movement a Non-Negotiable (FB Live)Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/
2019-08-2906 minFit in Real LifeMake Movement a Non-Negotiable (FB Live)Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/
2019-08-2906 minFit in Real Life144: Why you should NEVER feel guilty about taking care of YOU This podcast went a little away from originally planned topic; pretend we’re sitting down together having coffee, or tea, or a gin and soda and having a conversation. We’re going to chat about: my own ‘aha’ moment in my coaching session (yes, its the SAME thing I work with my clients on, but it's so hard to recognize it when we’re going through it ourselves!) why self care is NOT a luxury (so stop feeling guilty and treating it like it is) why I get stuck on goal setting, and a better way to set goals that excite and in...
2019-08-2617 minFit in Real Life137: Make Weight Loss EASIER with Journaling I recently posted on social media: Full disclosure: I don’t always “stay on track” on vacation. But when I do, I always feel so much better and consequently enjoy my vacation so much more. And here’s how I do it: 📚Journal in the morning, answering the question: how do I want to feel when I go to bed tonight? Then, I make a list of the things I need to do, think, or let go of in order to make that happen (podcast on this practice coming soon!) I think of that feeling throughout the day and...
2019-07-0822 minFit in Real Life117: 3 Habits (you can do TODAY) to have MORE Love, Passion, and Connection in your Relationships 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, team and lover! 💕 Listen in, and then TAKE ACTION! WEEKLY LIVE TRAINING happens Thursdays at 9:00AM PST (12:00PM EST). All to help you create sustainable change. ✨ Links + Events Men...
2019-02-1827 minFit in Real Life117: 3 Habits (you can do TODAY) to have MORE Love, Passion, and Connection in your Relationships 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, team and lover! 💕 Listen in, and then TAKE ACTION! WEEKLY LIVE TRAINING happens Thursdays at 9:00AM PST (12:00PM EST). All to help you create sustainable change. ✨ Links + Events Men...
2019-02-1827 minFit in Real Life116: How to stop QUITTING on yourself when things get hardIf 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 me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook. As long as the technology part works out, I'll...
2019-02-1126 minFit in Real Life115: What to do when you hit a PLATEAU (FB LIVE)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 topic suggestions or questions you have. This week you'll discover what to do when you reach a plateau. I hope you enjoy it and th...
2019-02-0420 min