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 "Eat...
Mar 08, 2021•31 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. Join me in this episode of the Fit and Vibrant You Podcast to discover why your eating may be out of control at ni...
Mar 01, 2021•30 min
“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 ...
Feb 22, 2021•23 min
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...
Feb 15, 2021•17 min
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 a...
Feb 08, 2021•27 min
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- w...
Feb 01, 2021•30 min
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 do...
Jan 25, 2021•23 min
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 podcast i...
Jan 18, 2021•20 min
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ How to overcome fear of weight gain when ditching the diets ➡️ How to get the motivation to start again ➡️ How can I get over my self doubt? When you’re ready to take the next step, here...
Jan 15, 2021•26 min
“I’m really good for a while… then I fall off track.” “I eat really well, then I find myself snacking on the brownies in the staff room.” “I start each day with good intentions but end up eating the leftover pizza and kids’ crusts when I get home from work.” HOW DO I START BEING CONSISTENT? Most women I work with already had enough basic nutrition knowledge. They knew that they should exercise.... they just weren't doing it. They had tried EVERYTHING to lose weight, except consistency. This week...
Jan 11, 2021•27 min
I just won’t give up my wine. Wine is a big one. You can enter whatever you want though… the pub night with friends, parties, the pleasure of eating with abandon on the weekends. Chips at night while watching Netflix. The handfuls of chocolate chips when you're stressed. We keep searching for the hack that is going to let us eat whatever we want and keep up these habits AND lose the weight. I have some bad news, and some great news. Bad news: You will not get body transformation results without ...
Jan 04, 2021•21 min
"Something always derails me." "I do really well for a while, but then life happens and I can’t stick to my plan." I hear these words a lot, and they are simply not true. What's true is that 'life happens'. Whether it's the donuts in the staff room, tight work deadlines, holiday parties, a friend in the hospital, your child struggling with depression, or COVID-19... things are going to happen. Because this is life. What's not true is that you need to choose between 'life happening' and taking ca...
Dec 28, 2020•21 min
This week I’m joined by Jenn Trepeck, Optimal Health Coach and fellow podcaster. Join the conversation as she shares: 💕5 things we do that so many women unknowingly do that keeps the weight on 💕The WHAT to eat for fat loss (without counting points, calories or removing food groups) 💕How to combat stress (in 45 seconds or less) 💕What to do if you struggle with stress eating Jennifer Trepeck is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of ...
Dec 21, 2020•53 min
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ What are some tips to thrive over the holidays? ➡️ Any suggestions for an anti-inflammatory diet to support fertility treatment? ➡️ How do I start exercising when it's been a LONG while?...
Dec 17, 2020•32 min
I almost always have two books on the go: one on audible, and one that I can read while sipping tea and cuddling with my cat. If you want some great reads to help you improve your relationship with food, yourself, or to simply keep 'sharpening the saw' on your journey as a fit, vibrant women, you've come to the right place. I am often asked for book recommendations, and this week I'm joined by Kayla Van Egdom, coach at Ascend Fitness and Lifestyle and in Fit and Vibrant Over 50, to share our top...
Dec 14, 2020•30 min
One of the most common traits of people with eating struggles is PERFECTIONISM. Perfectionism is something I want for my surgeon, my airline pilot and my lawyer. I want THEM to be perfectionists at their craft. But when it comes to having a healthy, natural relationship with food, perfectionism is exactly what you don't want. Join me in this week's episode to discover WHY a perfectionist tendency is so detrimental, and more importantly, how to overcome this destructive pattern. When you’re ready...
Dec 07, 2020•19 min
I have been listening to the Midlife Matters Podcast for a few months, and it feels like I’m having a cup of coffee (and laughs) with good friends. I love how Marie, Julie and Mindy NORMALIZE so many of the things we don’t really talk about in the middle years. I am delighted to have the opportunity to interview these lovely women on the Fit + Vibrant You Podcast and introduce them to you! Listen in as they share: ⭐️ How their health, fitness goals, relationship with their body has changed over ...
Nov 30, 2020•39 min
Ever wish you had more motivation? Have you ever blamed lack of motivation for not reaching your goals, or even getting started in the first place? We say it all the time "I just need to get motivated", and then we passively wait for motivation to strike us. But what if motivation is not something that just happens to us? What if we could be motivated every single day? How would life be different? Join me in this episode of the FIt + Vibrant You Podcast for a conversation on MOTIVATION. We'll co...
Nov 23, 2020•32 min
Ladies… I am THRILLED to share this conversation with Courtney Claggett, Kinesiologist and Core Confidence Specialist about your core and pelvic floor: incontinence, pelvic floor dysfunction, postnatal recovery and movement. Join us for a candid conversation to learn: ⭐️ Why incontinence is common, but NOT normal… and what you can do about it ⭐️ Why doing kegels might be doing more harm than good ⭐️ How to properly strengthen your core and pelvic floor (hint: it doesn’t include crunches and plan...
Nov 16, 2020•49 min
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ I've started gaining weight after surgery... what can I do? ➡️ I'm doing everything right, but it is so hard to lose weight... I'm hormonal... what can I do? ➡️ I'm overwhelmed and anxio...
Nov 12, 2020•43 min
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 metho...
Nov 09, 2020•31 min
When it comes to improving our health and losing weight, we so often start our journey by looking for the next diet plan. We need more willpower. More time. We just need someone to cook for us. What if food wasn’t the problem? Spoiler alert: it ISN’T: Ok, you already know that if you’ve been listening to the Fit + Vibrant You podcast, and today we’re tackling a MAJOR roadblock: our beliefs. Our stories. Our narrative. I’m joined by Kayla Van Egdom, to break through some of the most common belief...
Nov 02, 2020•26 min
Winter is coming!!! And that means, dark rainy, cold weather. And while you could sport your highlighter vests and flashy lights and get out there rain, shine, day or night and get out there for your walk or run, sometimes it's just not practical. Does that mean you get to put your runners away til spring? Of course not! The solution (cue superhero music) .... indoor cardio! However, if you HATE indoor cardio workouts, you're simply doing it wrong. Join me on this week's podcast as I share 3 way...
Oct 26, 2020•17 min
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ How to keep motivated when you don't see results ➡️ Bubbly water versus still water: which is best? ➡️ Restriction versus commitment: how to overcome the diet cycle and still lose weight...
Oct 22, 2020•50 min
On a scale of 1-10 how committed are you to achieving your goal? Well... what's your number? It's a question I ask each potential member of Fit + Vibrant Over 50, and this week I received this answer: "Tricky question....if I was at a 10, wouldn't I have accomplished already? I want to be fit and healthy, but then why do I sabotage?" If it were a 10 I would have done it by now. A strong desire, motivation IS important, but it's not the ONLY thing necessary to get to your goal. Also required is t...
Oct 19, 2020•24 min
Thank you to everyone who let me know that I had released the incorrect audio file to the podcast yesterday. 🤦♀️ *Human moment* While I have corrected the file, if you have already downloaded the incorrect one, I wanted to make it easier on you an re-release the correct audio! Many thanks! Tanja x
Oct 13, 2020•45 min
So many of my podcast listeners ask about menopause, and specifically: menopause and weight gain. To answer your questions, I asked Jackie Lynch, Registered Nutritional Therapist and author of “The Happy Menopause” to join me on the podcast. Press play on this week’s podcast to learn: Why do many women struggle with weight gain, especially around the midsection when they hit menopause? The #1 most important lifestyle factor to prevent menopause weight gain(and it's not tracking calories or loggi...
Oct 12, 2020•45 min
I’m back with another podcast episode on FITNESS. This week, we’re talking all about the BEST fitness plan for women 50+. Let’s face it, bodies change through the decades, and it only makes sense that fitness plans should too! Press play on this week’s episode the Fit + Vibrant You podcast (maybe listen in while you’re out on a walk 🙂) as we cover: The big mindset shifts you must make to be consistent with you workout routine (good bye “I worked out 4 x per week until ‘life’ happened”) Why you ...
Oct 05, 2020•36 min
Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without ...
Sep 30, 2020•36 min
"I just can't handle failing again”. The women I work with, before we started working together have gained and lost the same 10, 20, 50, 100 pounds over and over again. I have so much respect for every single person who puts their hand up and says "I'm willing to try again”. And it can take so much courage to start again. It's safer to do nothing. It's safer to stay the same. But are you really ready to settle? But what if we didn't have to fear failure.What if THIS time was DIFFERENT? Join me o...
Sep 28, 2020•26 min
