Do you recall times in your life, or maybe you're like this right now, when you just feel really good? You're inspired, you have energy, and you're simply happy. And then there's other times when things aren't so hot. Everything seems to be a bit of a struggle. Wouldn't it be nice to know why, and better yet, what you can do about it? In this podcast I chat with Michelle Richardson, business and life coach, author and founder of Momentum Works, about Needs-Based Goals that Inspire Action. There ...
Oct 12, 2016•50 min
I have to. I can't. I shouldn't. If I don't do it, no one else will. Rules, expectations. Usually self-inflicted can rob us of our happiness and the ability to take care of ourselves. Instead of spending time doing the things we want to do, we fill up our schedule with the 'have to's', the obligations. And the outcome is often resentment, failed relationships and letting ourselves go. My guest today is Amy E. Smith. Amy is a certified confidence coach, masterful speaker, and personal empowerment...
Oct 05, 2016•58 min
Do you want to get the most out of your time at the gym? Silly question. Of course you do! In this podcast I go over 4 steps to optimize your workout. And, to make it super simple, I've put together a handout for you. Click the big green button to download the "Optimize your Workout" Worksheet.
Sep 28, 2016•13 min
Are you stressed? Do you feel burnt out? Overwhelmed? Me too. Life is good. Really good. But sometimes things can still get a bit too much. To many 'to do's'. Too much work (even though you may love it). Not enough play. Not enough down time. In this podcast I share a few questions to ask yourself if you're feeling this way, how to check in with yourself, and a few simple actionable items to implement right away. I have a few podcast interviews lined up with AMAZING guests (can't wait to share) ...
Sep 21, 2016•14 min
In this podcast I bring on Sue Iverson to talk about her transformation from being a 'chubby' kid, to a battle to lose those last 5 pounds as an adult, and her journey to find real health.
Sep 14, 2016•29 min
I recently received this question: “I find it challenging to stick to a healthy eating routine while I’m at work. I have long days; sometimes they start at 7am and end at 9pm. To make things worse- most of our meetings are over meals. The meals are usually catered, and the food is pretty unhealthy. Sometimes I skip the meals, but then go too long without eating and get overly hungry. I find it really challenging to pack all my meals with me. Please help! “ –Katrina B. Katrina thanks for your que...
Sep 07, 2016•20 min
If you search for ’30 Day Challenge’ on the Internet, you’ll quickly realize the popularity of 30-Day Challenges. There’s a plethora of options, from ab challenges, to squat challenges to arm and weight loss challenges. They all go something like this: Day one 5 reps of exercise X, Y and Z. On day 2, you do 6 reps of each exercise. On Day 3 you do 7 reps and so on and so on, until by day 30, you’re doing quite a few repetitions of the 1-4 different exercises. Sometimes there’s a rest day built i...
Aug 31, 2016•14 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 Lisa Parr. When Lisa was in high school, she was very athletic, and active. But in her 20s, she started smoking and stopped being active- it simply didn’t cross her mind that she should exercise. Plus, she was busy raising her kids. When she encountered a health scare,...
Aug 24, 2016•44 min
We often talk about goals in terms of outcomes. For example, we have weight loss goals, or we want to improve our health, or our fitness level. But what about how we want to feel? And how we want to live our life? In this episode, I talk to Ann Green all about creating simple rituals so that you can truly live the life you want to live. We talk about: Exactly what at ritual is, and how to create rituals around 2 things that you're already doing How to connect the things you do each day to the va...
Aug 17, 2016•46 min
We often talk about the physcial benefits of exercise- preventing heart disease, maintaining a healthy body weight, bone health, maintaining strength and function. But most people I work with also understand the mental benefits of exercise. In fact, the most common reason people workout is simply because it improves their mood. It helps reduce stress, anxiety, and depression. It improves focus, concentration and productivity. I hear "it makes me a better mom". It simply feels good. And quite fra...
Aug 10, 2016•51 min
Today we're talking all about motivation! Is there something you want... maybe it's improved fitness level, to take better care of your health, or to lose weight... but your actions aren't aligned with what you want? In other words, you say you want to get in better shape... but you never really stick with it? If so, I can relate. And in this podcast I dive into a few big picture mindset shifts to help you bridge the gap between desire, and action.
Aug 03, 2016•15 min
Do you ever feel just plain tired? Like you don't have enough energy to do the things you want to do in life. And you know something's going on... but when you get help, you're told you just need some down time, or to sleep more, or you need anti-depressants? Exhaustion is NOT normal. And in this episode, I talk to Dr. Carri Drzyzga about some of the reasons we may feel exhausted all the time, and more importantly, what we can do about it. Dr. Carri Drzyzga is known internationally as ‘The Funct...
Jul 27, 2016•58 min
Imagine going an entire year eating only whole foods and no added sugar? Now imagine doing it with two young kids. Becca Sterritt is doing just that. She's a mom of a 5 year old and 2 year old and as of November 1st, 2015, her family is undertaking a project to live one year without sugar and processed foods. On her blog, One Year Without , she shares delicious, easy to make recipes and lessons learned along the way. Going an entire year without eating any processed foods may not resonate with y...
Jul 20, 2016•51 min
Today we're talking all about carbs! Carbs get so much attention these days. Are carbs good or bad? Which carbs are good? Is sugar bad for me? And today we're going to learn why carbs are important, how much we need, and dive into simple ways to manage your carb intake. When you try one of the 'low carb' swaps, take a photo, post to Instagram or the Facebook group and tag #fitvibrantlife so I can see your creations!
Jul 13, 2016•25 min
Recently a client asked me about the macronutrient diet. I was a bit confused. Building meals that are macronutrient balanced is nothing new. This new 'diet' though, takes things to a whole new level. Counting your ‘macros’, also known as flexible dieting, or ‘If it Fits your Macros” is a hot topic in the dieting world, especially amongst bodybuilders. “Macros” or macronutrients, simply means the ‘big’ nutrients in our diet: carbohydrates, protein and fat. Vitamins and minerals, on the other han...
Jul 06, 2016•21 min
There's a lot of confusion about body love, and taking care of one's health. How can you love your body and want to change your body at the same time? In this podcast I talk to Mel Wells about finding the balance between self love, and choosing health promoting food. Mel is a Hay House Author, Speaker and Coach at The Green Goddess Life www.thegreengoddesslife.com . She empowers modern day women to stop dieting for good, by adopting a healthy, loving relationship with food, and a brand new lifes...
Jun 29, 2016•41 min
I said the D Word! Call it a diet, lifestyle, eating habits, I am simply referring to the food that you put into your mouth. Undoubtedly, what you put into your body impacts how your body looks, functions, and how you feel. There are plenty of eating styles and 'diet plans' to choose from: from Atkins to the Zone, vegan to paleo, low fat to high fat and everything in between. Proponents of each diet tout that their plan is better because of X, Y and Z, and each are backed up with plenty of befor...
Jun 22, 2016•21 min
I recently received this question from a listener: "I have really been enjoying the change of thought from good food and bad food to just food. I'm just wondering how to start good habits with my 8 year old daughter now without it being too 'strict'" -Nancy In this episode, I talk to Juile Dillon, a 'weight neutral' registered dietitian and food behavior expert who helps her clients enjoy eating again. She's also the host of the Love Food Podcast. Julie says "You can raise a healthy eating adult...
Jun 15, 2016•50 min
We talk about 'self-care' and 'self-love'... but what the heck is it? What does it actually mean to practice self care, and how does it relate to overall health and our relationship to food?. This week I'm thrilled to be joined by Amber Romaniuk and Leanne Vogel to talk about just that. Amber is a Holistic Nutritionist, Speaker, emotional eating expert and leading expert on healthy eating and overcoming self-sabotage with food. You can find her at amberapproved.ca and, together with Leanne, on t...
Jun 08, 2016•50 min
We often start health and fitness programs when life is good. Maybe we're in a good routine, the kids are back in school, or things are just 'settled' But what do we do when life gets tough... really tough In this podcast I answer a listener's question: "How do you stay on track when something BIG happens and threatens to derail your life? What are the “basics”? Or put another away, when your life is at DefCon 3, what are the basic requirements to stay on track?" Tune in for the answer, and if y...
Jun 01, 2016•13 min
"Weight loss is a joyous consequence". YES! I first connected with Karina Melvin in a course we took together about writing copy. As I got to know Karina and how she works with her clients, I knew you would love to hear from her. I love how Karina focuses on why and how we eat, not what we eat. Karina Melvin has spent over ten years training in the fields of psychology and psychotherapy and now lectures in psychotherapy at University College Dublin and runs her own clinic, Sandymount Psychothera...
May 25, 2016•58 min
Hello body. Let's be friends. I'm back at it with a solo episode on 10 steps to body acceptance. I get this question a lot, and it's time I put together some action items to help you find peace with your body. To download the steps go to www.tanjashaw.com/46
May 18, 2016•32 min
"Whether you think you can or you think you can't, you're right" When we want to improve our health, we often think about diet and exercise. Let's 'clean up our eating' and and start hitting the gym, and everything will fall into place... right? Nope. Not always, anyway. We're missing a big part of the picture: stress, and our self-limiting beliefs. In this podcast, I talk to Ali McWilliams, life coach and personal trainer, about the impact of stress on our body. The conversation organically tra...
May 11, 2016•39 min
During this interview, I hung onto ever single word that Becca spoke, starting from when realized that he had gained 100 pounds in one year, and why weight gain has less to do with food, and more to do with life. She has so much to offer, and I know you're going to fall in love with Becca and everything she has to say. I did put off releasing this episode until my new website is live. Becca is the creative talent behind my new site, and I'm excited to share it with you! Becca spent a lot of time...
May 04, 2016•44 min
95% of people who start a fitness program in January have quit by the time this interview has gone live. Why? That’s exactly what we’re going to dive in to in this episode. More importantly, we’re going to give you very actionable steps so that you don’t become a statistic. Jack Wheeler is a personal trainer, and owner of 360 Fitness in Red Deer, Sherwood Park and soon to be open in Calgary, Alberta. He’s also a mentor and a friend; someone I work with quite closely on business together. He’s pa...
Apr 27, 2016•1 hr 4 min
Relationships are a big part of life, and today we talk about why dating yourself will help re-ignite the fire in your current relationship, or help you attract your ideal partner. Veronica Grant is a Mindset and Dating coach that believes that every woman needs to learn how to create the life and feeling she desires from a relationship herself, before being able to truly get that from someone else. No matter where you are in your current relationship- newly divorced, never been married and stil...
Apr 20, 2016•56 min
I called this podcast 'the Sexy Side of Listening" because my initial thought was that talking about listening isn't nearly as sexy as the 'shape up your body' or 'improve your sex life' headlines. Unless it is (and I think it is)... Want to dramatically improve your life? Have more meaningful relationships? Be that person that people love being around? Feel more connected to your loved ones? Then start listening. This week we talk all about the unrealized potential of listening. What is listeni...
Apr 13, 2016•52 min
I’m going solo again! A few weeks ago, I spoke at the Chilliwack Women’s Health Summit on “3 Tanja Presenting WHSMistakes Women Make when Trying to Lose 10 pounds”, and I received a lot of very good feedback. While it was a bit different talking into my mic versus to a live audience (I enjoy both… but I LOVE speaking to an audience), this podcast gets the points across. Enjoy the podcast with an open heart and open mind. And for the workbook, go to www.tanjashaw.com/40...
Apr 06, 2016•27 min
What does it mean to be a 'normal' eater? In a world full of diet plans and food rules like "never eat after 7, or eat every 4 hours" that can be a difficult question to answer. In this episode, I brought on Paige Smathers to talk about what it means to be a 'normal' eater, and how you too, even after years of dieting, can transition to a more natural way of eating. Paige is a registered dietitian nutritionist (RDN) with the Commission on Dietetic Registration and a certified dietitian (CD) in t...
Mar 30, 2016•57 min
Dr. David McKenzie recently spoke at the Chilliwack Women’s Health Summit, and event I organized to support our local Starfish Backpack Program. He spoke for 20 minutes, and left everyone wanting more. So, I've invited Dr. McKenzie onto the podcast. My goal for the Fit and Vibrant You podcast is to give your the resources, tool, motivation and inspiration to live a fit, vibrant life. And in order to thrive and be our best selves , we need sex, connection, love and physical pleasure. When we are ...
Mar 23, 2016•55 min
