Greetings friend! When I ask women why they want to lose weight, they often say "I want to feel more confident". But what is confidence? Why does it even matter? And if it is important (spoiler alert... it is!) , how do we get more of it? Join me in this week's episode for a deep dive on confidence as I share: 💕 What is actually is self-confidence, and how it differs from self-efficacy and self-esteem 💕 The benefits of having more confidence- how it impacts our experiences in life 💕 Whether w...
Aug 23, 2021•38 min
Greetings friend! Today's podcast is inspired by an email I received from an amazing member of my Fit + Vibrant Over 50 Coaching Program. It made me think... how many women have not given themselves permission to experience how good it can get? So many woman have a lot to be grateful for- a wonderful family, fulfilling career, and they don't fully give themselves permission to have it all. As you press play and listen in, get curious about any thoughts that might come up. Release judgement on yo...
Aug 16, 2021•13 min
Today I answer YOUR questions on: 💕 Protein: how much do we need? Can we have too much? 💕 Healthy eating on a budget 💕 How long does it take to make a mindset shift or to stop wanting to go for the quick fix? If you'd like to ask a question for my next Q + A podcast, join me in the Fit + Vibrant You Community Facebook Group: www.tanjashaw.com/join ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without t...
Aug 09, 2021•29 min
If you’ve ever tried to improve your health and eating, you’ve probably heard that carbs are bad for you 😬 Let’s clarify a few things: First, carbs are essential for good health. Second, this black and white type of thinking is why so many of us struggle with nutrition in the first place. While carbs are an essential part of our diet, when they are consumed in excess, you have the potential to overflow your gas tank which can lead to high blood sugar, weight gain, fatigue and many other issues....
Aug 02, 2021•24 min
Greetings friend! How do you feel about things opening up after over a year or so in lockdown. Are you excited? Are you nervous that the parties and gatherings will derail you from your healthy habits? I've had many questions in the past weeks from listeners and clients about overcoming the stress and anxiety around food when things open up. One listener wrote "I found that covid restrictions (less socializing, no restaurants, extra free time to exercise) worked for me. Now that everything is op...
Jul 26, 2021•25 min
Do you feel out of control around carbs? Once you taste sugar you can't stop? Ever find yourself going to the pantry when you’re stressed, bored, lonely, sad, worried, anxious, or even happy? If so, you’re not alone. It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead. “O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever. If you feel out of control around carbs, this podcast i...
Jul 19, 2021•31 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 me (@tanja_shaw on Instagram, and @tanjashaw on Facebook) so I can see your creations! When you’re ready to take the next ste...
Jul 12, 2021•33 min
Changing your health and fitness is simple. That doesn’t mean it’s easy. The tactics for getting healthier and fitter are simple, in that they're easily understood. You know you need to move your body and eat more vegetables and stop overeating. But just because these strategies are simple to understand and execute, it doesn't mean that they are easy. But don’t let that stop you. Don’t let ‘easier said than done’ be your cop out (because, technically, isn’t everything easier said than done?). In...
Jul 05, 2021•15 min
If I had a dime every time someone asked me 'how do I keep the momentum going?', I might not be rich... but I'd at least be able to buy a new pair of runners (and have you seen the price of runners these days!?) If you're great at starting, but not so great at keeping it going, welcome to being human. Diet plans tell you what to eat, or how much to eat, or when to eat. That's it. ❌ Diet's don't teach you how to stay motivated so that you keep going, even on days you don't feel like it ❌ Diets do...
Jun 28, 2021•38 min
Hi Friends! This week I'm doing something different on the Fit + Vibrant You Podcast. This is YOUR podcast- so please let me know what you think! One thing that we do in Fit + Vibrant Coaching, probably the biggest thing, is change the way that you think. Rewiring the brain is no easy task. The best way to do this is to be in it every single day. And that is exactly what we do. Each morning my member's have a coaching note delivered to their inbox. This helps to change the way that they think an...
Jun 21, 2021•26 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. ⭐️ Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Wo...
Jun 19, 2021•34 min
"No one has done more programs than me. I thought I would have figured this out by now." Linda had done EVERYTHING to lose weight. She started dieting at 15 and since, then, had repeated the pattern of losing weight, and then gaining it back. After listening to the Fit + Vibrant You Podcast, Linda booked a call and joined Fit + Vibrant Over 50. And that's when things started to change. Listen into Linda's story to discover: 💕 How she shifted her mindset to make it work this time 💕 A fresh pers...
Jun 17, 2021•24 min
After years and years of struggling with yo-yo dieting, sugar addiction and insulin resistance, Dr. Lucy finally lost 20 kg and more importantly kept it off. In this interview, she shares what she did. We talk about: 💕 How insulin can affect weight loss- and how to 'unlock' your body's ability to burn stored body fat 💕 Why it's easier to simply 'not awake Fluffy' (you'll need to listen in for this one... and it's definitely a mindset trick I'll be using!) 💕 Whether or not you need to go on a ...
Jun 14, 2021•59 min
I like exercise. Let me rephrase that: I like the benefits of exercise. I enjoy feeling strong and energized. I like the way my body looks when I workout regularly. I like knowing I can go for a hike, try out a new sport or embark on any type of physical activity and be confident that I am likely fit enough to do it. Despite all the benefits of exercise, there are days when I simply don’t feel like working out. I’m not sick; I just don’t feel like it. I would dare to bet that I am not alone. Fri...
Jun 07, 2021•26 min
"I always felt less because I weighed more" At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do. After gaining weight again, Denise was very uncomfortable and unhappy. She also knew she had to do something. She was so tired of diets. And that's when she found Fit + Vibrant Over 50. "It's a bit scary there's a commitment and a money inve...
Jun 03, 2021•24 min
In your head you know you shouldn't believe everything you think. You know that those thoughts are just thoughts... but they just keep coming! And they are loud. They are convincing. Before long you find yourself anxious, overwhelmed, worried, discouraged and in a funk, and wanting the cookies or wine for relief. Friend, you're not alone. Join me in this episode of the Fit + Vibrant You Podcast for some simple strategies to turn down the volume on those negative thoughts. Your head can be a dang...
May 31, 2021•24 min
"What we see as obstacles are actually detours in the right direction" - Wendy Sterling Ladies, get ready! There is so much gold in this interview with Wendy Sterling. You'll want to listen in AND take notes... and get ready for an 'aha' moment. We talk about: 💕 How to embrace a new perspective of a life change 💕 What exactly are boundaries, and why they are important to create a life that you want to live 💕 The common mistakes people make when setting boundaries 💕 When you feel guilty about...
May 24, 2021•48 min
"Why have I taken 50 years to feel good about myself?" -Leslie Dueck Leslie didn't identify as someone who had done many diets. But although she didn't prescribe to the fad diets and plans out there, she had spent her entire adult life in the on-again-off-again cycle. She was stuck in the cycle of doing really good for a while, then falling off track and feeling bad about herself. Feeling guilty, shameful. In her first 6 month of Fit + Vibrant Over 50, Leslie lost 25 pounds. But to her, it didn'...
May 20, 2021•25 min
If you’ve been listening to me for a while, you will know that I focus on simplicity, consistency and routines in my teachings. And today, we’re diving into ROUTINES. A simple google search (I googled it before I wrote these show notes) on “importance of a morning and evening routine” will generate thousands of articles sharing how morning and evening routines are important habits if you want to positively improve your life. And if your goal is better health and a happier life (which I’m assumin...
May 17, 2021•25 min
The quickest, easiest and most permanent way to create change is not to do more. The quickest, easiest and most permanent way to create change i s to remove the barriers and limitations that hold you back. That statement might make logical sense, but it may seem like an insurmountable task. Where do you start? How do you even identify what is in the way? What if there are past traumas that created these barriers in the first place? What if the barriers and limitations are so ingrained that you d...
May 10, 2021•25 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 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without ...
May 07, 2021•28 min
You've made some improvements to your diet, you're moving your body more, and overall taking better care of yourself than you were before. And then, you step on the scale and realize you've GAINED WEIGHT! Maybe it's happened during your regular weigh in, or maybe it's after you haven't focused quite as much on your health. Do not let gaining weight be the reason you give up. Or punish yourself by going on some intense, restrictive diet. Friend, do I have permission to coach you through this? Joi...
May 03, 2021•18 min
For the first time ever, I hosted a FREE 5 Day Diet Makeover Challenge for Women over 50. Nearly 2000 women from around the world came together for training, support, and to take simple steps to improve their lives. And what a week it was! Join me for this week's podcast as I share 5 BIG takeaways from the challenge, and the simple ways you can apply the teachings to live a fit + vibrant life. When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 St...
Apr 26, 2021•23 min
Menopause is a journey—one for which many of us arrive unprepared and surprised. And for many, it's not a pleasant journey, rife with undesirable changes such as weight gain, mood swings, and sleepless nights. But what if suffering through menopause was optional? What if you could feel GOOD during menopause? Dr. Michelle Gordon (better known as Dr. G) believes that you can. Dr. G is the founder of The Menopause Movement - a community of women who have transcended the misery that can come with me...
Apr 19, 2021•59 min
Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you're stressed? If so, you’re not alone. It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead. “O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever. Join me for some real talk about STRESS EATING. Why we do it, and most importantly, what to do to STOP...
Apr 12, 2021•33 min
Why can’t I get motivated? Why do I feel so anxious? Why can’t I be consistent? Why do I keep snacking at night even though I KNOW better? We're told that challenges are part of the journey. We're told that challenges are an opportunity to rise. But going through challenges and struggles can downright SUCK. If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you! When you’re ready to take the next step, here’s how I can help. ⭐️ Join the ...
Apr 05, 2021•28 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 gone back to old (bad) habits now that I'm back to my summer vacation spot. How can I get back on track? ➡️ How do you eat healthily yet still not eat too many calories when incorpo...
Apr 01, 2021•44 min
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. 💕Ho...
Mar 29, 2021•28 min
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...
Mar 22, 2021•29 min
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 choi...
Mar 15, 2021•28 min
