We’re talking about women’s health- specifically hormones into a women’s 40s and beyond. And when it comes to health and fitness, most women will notice that their bodies change during this time. We hear things like “I used to be able to eat whatever I wanted, and now the weight just keeps creeping on”, “I’m gaining weight around my midsection and I don’t know what to do about it”. And if you, or someone you know is approaching, or is going through menopause, this episode is for you. We talk bel...
Mar 16, 2016•57 min
When it comes to nutrition, and fitness for that matter, there is no shortage of information… and all the information can be so overwhelming! In this episode, I talk to Glenn Johnson, health coach, personal trainer, college professor and founder of Life Fit Lean, about the food rules worth following. We talk a lot about sugar as well, and Glenn has some great links below on how to curb the sugar cravings. I’ve also put together a list of ‘sneaky sources of sugar’ for you. Go to www.tanjashaw.com...
Mar 09, 2016•44 min
Rock Bottom is a beautiful start. It’s the moment when you wake up and see things with such clarity. Often it’s someone else who calls it out: a loved one, a coach a friend. Sometimes it’s an event that occurs. Sometimes you just wake up and see admit that you have a problem. It’s not that you didn’t know about the issue. We knew about the problem the whole time. But we keep it down. And even deep inside it weighs on us, it eats away slowly. It’s filled with shame. You may ask, “How did I let th...
Mar 02, 2016•16 min
When it comes to living a fit and healthy life, you cannot rely on willpower. Willpower is a limited resource; it usually lasts til about 8 in the morning, and then slowly wanes with each decisions you need to make, and each emotionally charged moment in your day. Decisions such as "should I workout?" or "what should I make for dinner" can take away from your willpower... and if you're making them after a stressful day at work, or when you feel emotionally drained, odds that you'll choose the he...
Feb 24, 2016•34 min
I am so excited to release this episode! I had an amazing time talking to Amber and I’m thrilled that I get to share our conversation with you. I left the interview feeling strong, confident, empowered, and really happy. You know- when you have that extra spring in your step and smile on your face 😉 Amber Chalus is the founder of The Liberated Woman, a Free-Spirited Explorer, Writer, Yoga Teacher and Podcast Host. Her mission is to inspire women to nurture their physical and spiritual health th...
Feb 17, 2016•53 min
We hear a lot about weight loss. How to lose it. Which foods to eat. What type of exercise is best. Weight loss is exciting. You get to buy new clothes. People notice. But then what? What about weight maintenance? The goal isn't just to lose 10, 20, 50 pounds, it's to stay 10, 20, 50 pounds down 10, 20, 50 years from now. And weight maintenance can be much more challenging. It becomes routine... and you have to maintain the same habits but you don't the pay off of seeing your body transform. My ...
Feb 10, 2016•59 min
Sharon Fast is exactly UNLIKE any dietitian and that's why I've invited her back on the Fit and Vibrant You Podcast (be sure to check out the Episode 2 when we talked about turning your body into a fat burning machine!) Sharon's back to talk about supplements. I received this question from one of our listeners: "I am curious about supplements, especially regarding calcium as my dairy intake has been reduced so much." and knew that if one person is curious about supplements, many people are as we...
Feb 03, 2016•33 min
In the Fit and Vibrant You podcast, I like to look at the big picture of health, and focus on mindset changes, but also deliver strategies and tools to help along the way. And this episode is all about strategies. My guest today is Gerald Smith, and we talk all about High Intensity Interval Training. Gerald is the face behind “Slimmer, Fitter, Stronger”, and is a personal trainer and nutritional therapist of the highest caliber. In this episode you’re going to learn: What high intensity interval...
Jan 27, 2016•36 min
I needed to write that quote down. You are welcome :) When we think about health and fitness, we often think about nutrition and exercise. But, there's a lot of overlooked steps when it comes to getting the body and life you want (and deserve). My guest today, is Michael V. Moore, and we talk about just that: the forgotten, but important, steps when it comes to taking better care of yourself. In the summer of 2015, Michael V. Moore decided to take a break from his six figure corporate job to pur...
Jan 20, 2016•44 min
Are you stuck in a cycle of eating habits that prevent you from getting the body and life you want, and deserve? If so, you're going to love this podcast. My guest is Kristen Nolan. Kristen is a health, fitness and metabolism expert who helps women transform their lives by learning how to take back control of their own bodies and finally feel good about themselves again. Stress, hectic lifestyles, yo-yo dieting and the natural effects of aging all work together to throw a body’s metabolism out o...
Jan 13, 2016•42 min
How many times have you heard “I don’t bother setting New Years Resolutions… no one keeps them anyway”? And it’s kinda true: most New Years Resolutions fail. But by not setting a goal (call it a New Years Resolution, intention, or whatever you like) you’re missing out on a wonderful opportunity to live the life you want to live- to be the person you want to become. In this podcast, I share five reasons why New Years Resolutions fail, and a simple step-by-step process to set goal and intentions f...
Jan 06, 2016•19 min
I grew up in the 'fat free' era. And even though I know fat is good for me... I still have a tough time getting enough in my diet. I also find fats a bit confusing- and I rarely venture out of my comfort zone of butter, coconut oil, olive oil and pumpkin oil (which by the way, is my favourite oil!) I invited Holistic Nutritionist, Personal Trainer, and podcaster (I highly recommend her podcast- Cut the Crap and Keep it Real) Tanya Fraser, on the show to talk all about fat. We discuss why fat is ...
Dec 30, 2015•47 min
“Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups” -Peter Davies Do you struggle with motivation? If so, you’re not alone and this podcast is for you! In this episode, I’m joined by Dave Smith, fellow Canadian and podcaster, talk about strategies to keep motivated for the long term. And, because I’m a huge fan of taking action, Dave shares a few action steps so you can start today, and experience some quick wins. Dave Smith is a ...
Dec 23, 2015•45 min
Let's talk about sex! The Fit and Vibrant You Podcast is all about helping you live a full, energetic, and vibrant life in a body you love. And in order to thrive and be our best selves, we need sex, connection, love and physical pleasure. When we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body. Since I'm not an expert on sex (though I wish I was!) I invited someone who is :) My guest this week is Dr. Corey...
Dec 16, 2015•1 hr 8 min
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...
Dec 09, 2015•24 min
Alicia Melgoza is a Health Nut + Fitness Junkie Recovery Coach with a Masters in Clinical Social Work from the University of Denver. Through her coaching programs at aliciamelgoza.com , she helps both ladies and gents break free from food and exercise obsession and put the ‘life’ back into their healthy lifestyles SO THAT they can live happier, more meaningful and purpose-driven lives. She’s on a mission to help people Take Healthy Back™ and redefine healthy beyond flat abs, squats and veggies. ...
Dec 02, 2015•55 min
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. In this episode of the Fit and Vibrant You Podcast I discuss why your eating may be out of control at nighttime , ...
Nov 25, 2015•24 min
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: “...
Nov 18, 2015•59 min
All diets work... for 4-6 weeks, if you're lucky. But, if you diet, the odds are stacked against you: 95% of dieters gain the weight back, and then some. In fact, going on a diet is the #1 predictor of weight gain. Crazy, right? The answer is not to throw in the towel and dive head first into a bag of Doritos. In this podcast, I tell you WHY diets fail (even 'healthy' diets), and it nothing to do with lack of willpower. More importantly, I share what you can do to stick to long term healthy habi...
Nov 11, 2015•30 min
I met Josh Biro (also known as Josh Asana) about a month ago at a conference in Red Deer, Alberta. We talked, of course, about yoga, and i realized that I had so many misconceptions about yoga. He opened my eyes to what yoga actually is, and I was reminded why I could benefit from a bit more yoga in my life. If you're in Chilliwack (my hometown) check out Studio B Yoga. In this episode we go over: What yoga actually is (and it may not be what you think) Why you could really benefit from yoga Som...
Nov 04, 2015•41 min
Cassie--widely known as Dietitian Cassie--is a Registered, Licensed Dietitian as well as Lead Health Coach and founder of Healthy Simple Life—a team of dietitians and personal trainers who provide real food and evidence-based nutrition and fitness coaching online, over the phone and at corporate or community classes. They help people find freedom from diets and chronic health conditions through the power of real food so they can live their life to the fullest! In the episode we talk a lot about ...
Oct 28, 2015•33 min
Quite often I bring on experts onto the show, but equally important is to hear the stories of real, everyday people (not saying that experts aren’t real) to get an insiders look as to what other people are doing. My guest today is someone who is on the journey to better health. I first met Wendy at the start of this year when she was first starting to think that it’s time to make change. When we launched a 12 Week program in the spring, I met her again and got to know Wendy quite well during our...
Oct 21, 2015•51 min
After losing 70 pounds, Julie Stubblefield STILL didn't love her body. As the Body Freedom Coach, she teaches women how to treat their bodies with love and respect by breaking out of the dieting rut, the body shame, and the cycle of starting again on Monday. Here's what we talk about: Why you may get to your goal weight and still not be happy in your body- and what you can do about it That lasting change starts with the head and the heart How to start to change your inner dialogue from negative,...
Oct 14, 2015•53 min
I first found out about Elyse on an online search on meal planning, and I found her blog "5 Good Reasons Why Meal Planning Doesn't Work", and I was smitten. This girl gets it! In the blog she plays out a conversation between a client and her client's friend about weight loss: “So…. Have you lost any weight,” asks the friend? Linda (client): “Nope… but I’m not counting. I have gained A LOT however!” Friend: “What do you mean you’ve gained – when you go to a nutritionist you’re supposed to lose!” ...
Oct 07, 2015•52 min
Summer is a a rockin' woman- and someone who I have followed as for the last few months. And, naturally, I was really excited to connect with her. Here's what we talk about: Summer's personal journey and to body acceptance (including why she quit cross fit, and pretty much working out altogether, and the moment she learned that her desire to lose weight was robbing her of her health) Top 3 steps you can do today to improve your own body image The relationship between body weight and health How s...
Sep 30, 2015•1 hr 1 min
This week on the Fit and Vibrant You Podcast, I am joined by JV Crum III, host of the Conscious Millionaire Podcast and the Conscious Millionaire Health Reality Show. JV is no stranger to healthy eating and exercise, but when his father became seriously ill, he put his own healthy on the back burner. Now, JV Crum III is on a journey to lose 100 pounds- and this time he's doing it differently. J V Crum III is a certified Food-Healing Instructor, business and life coach, and host of the top-ranked...
Sep 23, 2015•40 min
Just so you know, I'm not sharing the thief of happiness so you can be unhappy. That would be silly! I'm sharing the thief of happiness so that you can become aware of it and recognize when you are doing it, which is the first step of making changes to your thought process. Like anything, it's a process! Let's be honest. Comparing yourself to others, and to where you 'should' be, (because someone said so, or society says so) is normal. And having some awareness is healthy. But we take it too far...
Sep 16, 2015•28 min
Full disclosure: I don't meal plan. But I do understand the benefits of meal planning, and I have seen how it's helped so many people I've worked with. But, since I'm not an expert in the area, I've invited someone who is: Ascend Fitness member Melanie Voth. During a 12-Week program we did in the spring, Melanie shared all her tools and resources on meal planning with the group and I was impressed! In this episode, I go over the basics of making meal planning simple and effective. Melanie brings...
Sep 09, 2015•29 min
I used to think that goals needed to be SMART (specific, measurable, attainable, relevant and time-bound). In this episode (part 2 of goal setting) I go over why you could, and maybe should, ditch SMART goals. For the full show notes and my weekly success tracking sheet, go to www.tanjashaw.com/9. -Tanja :)
Sep 02, 2015•18 min
Do you stop yourself from setting big goals? Today I talk about the 4 'thieves' of dreaming big. For the show notes, as well as to download the "reaching big goals" worksheet, go to www.tanjashaw.com/8. -Tanja :)
Aug 26, 2015•28 min
