Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you’re stressed? 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. You KNOW that eating doesn't really help resolve the cause of the stress, but in the moment, the chips, chocolate or wine are c...
Oct 03, 2022•30 min
Have you ever thought that maybe you don't 'want it' enough (the weight loss results) because you're not doing what it takes? That if you had a WANTED to lose weight more, you'd stick to your plan? You'd drink your water, go for a walk to unwind instead of going to the wine, and close the kitchen after dinner? I believe that you do WANT it enough. But what you might not have created is the WANT to do what you need to do to lose the weight. You see, as humans, we are motivated by pain and pleasur...
Sep 26, 2022•28 min
I often get asked "how do I take care of myself without feeling guilty?" There's actually two parts to this: 1. How do I take care of myself 2. How can I stop feeling guilty when I put myself first And friend, we're going to dive into both parts in today's episode. I'm so excited you're here because this is a topic that comes up a lot. We put everyone else's needs before our own, and end up feeling exhausted, underappreciated, resentful and frustrated (and with unwanted pounds). That's about to ...
Sep 19, 2022•28 min
Have you ever looked at other people's success and thought "I can't do that because _________". That somehow they are different from us? I certainly have. We think that somehow things are easier for them. Or they possess some natural talent that we don't have. And these thoughts serve us... they make us feel better for settling for the status quo. We can feel better for settling, or we can feel better for achieving what we really want. Friend, press play and join me for a quick kick in the butt ...
Sep 12, 2022•14 min
Good morning! On this week's podcast I share 3 reasons why you fizzle out on your weight loss journey. It's so common to start strong; you're excited! You're motivated! You believe that THIS TIME will be different. But over time, you find yourself slipping back to old habits. Things aren't quite as exciting anymore. You're bored. You lose focus. Once you know about these three common reasons you fizzle out, you can do something about it! Let's do this. And be sure to grab your spot in the FREE S...
Sep 05, 2022•22 min
You have ditched the diet cycle, and have normalized your relationship with food, and you're actually nice to yoursel f (most of the time anyway ;) , but you want more. You really do want to lose some more weight, or level up your fitness, but you're afraid that you'll revert back into the diet obsession. There are many people out there who say that intentional weight loss is the cause of diet obsession and self hate. I strongly disagree. I believe you can have a joyful, peaceful relationship wi...
Aug 29, 2022•22 min
There is no single, optimal diet for every person. In this episode of the Fit + Vibrant You Podcast I share my thoughts on WHY you might be confused about what to eat and to bring some clarity to all the confusion and misunderstanding that's out there in order to help you make more informed and better choices for your own dietary approach. I'm really glad you're here! If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I c...
Aug 22, 2022•23 min
If you believe it, you can achieve it. Undoubtedly, you’ve heard that quote before. We say it, we take it as lip service. But take a moment to really think about what it means. Let it sink in. If you believe it. You can achieve it. The inverse would be: if you don’t believe it. You can’t achieve it. Do you believe you yourself? Do you believe you can achieve your goals? That you can lose the weight and keep it off? That you can create a permanent lifestyle change? Get out of debt? Get that job? ...
Aug 15, 2022•20 min
Today 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 ...
Aug 08, 2022•33 min
Hello friend! Today on the podcast i'm sharing a few of my favourite tool and mindset shifts that have helped me get consistent and stay consistent. Let's have a chat about... 💕 How to know when to quit... because sometimes you need to! 💕 Learning how to pivot when 'life happens' 💕 How to make staying on plan EASIER Press play on this podcast, listen in, and then take action. I’m glad you’re here. -Tanja x Thanks for listening! And if you are loving the podcast it would mean a lot to me if yo...
Aug 01, 2022•36 min
You've probably heard somewhere along the way that you shouldn't compare yourself to others. Or the only person you should be better than is who you were yesterday. These quotes and statements make really lovely quote cards, but making it a practice is a very different story. We DO compare ourselves to others. It's normal, and sometimes it's even helpful. And sometimes it's not helfpul to compare yourself to where you were yesterday. Join me for some real talk on comparison mode. As you listen, ...
Jul 25, 2022•24 min
You've heard it before: "Just take one small step forward" "Big journeys begin with small steps" "A little progress each day adds up to big results" "Just walk 5 minutes." It makes sense logically, but when it comes to making it a practice, we often hit some roadblocks. This week on the Fit and Vibrant You Podcast, I break down why taking 'just one small step forward' might not be working for you, and most importantly, what to do instead. Friend, I'm really glad you're here. Press play, go for a...
Jul 18, 2022•24 min
If what you were doing is no longer working, doing the same thing, but harder, is not the answer. It's frustrating! And sometimes it can be hard to find the answers you need. Your body has changed. It only makes sense that what you do to take care of your body will change too. This week I’ve invited Dr. Beth Westie on the Fit + Vibrant You Podcast to share for a conversation on women's health and hormones. We cover: 💕 The most common types of hormone imbalance 💕 Symptoms of hormone imbalance (...
Jul 11, 2022•51 min
Hello there! I get asked A LOT about consistency. Most people think they know what consistency is (I go over what it ACTUALLY is in this podcast), but have not yet figured out how to make it happen. A lot gets in our way... and 99% of what gets in the way is OURSELVES. Press play on this podcast, listen in, and then take action. I'm glad you're here. -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about ...
Jul 04, 2022•25 min
Hello there! Do you ever feel like you're managing all the tasks in your life-for your household, career, relationships, your own health- and you check all the boxes, but never really feel like you're getting anywhere? And overtime, your motivation to do the things wanes? Me too. Doing the THING to get you to where you want to go will not get you there if you're missing this critical step. Friend, you deserve to feel good. Press play on this podcast, listen in, and then take action. I'm glad you...
Jun 27, 2022•21 min
Hello there! SO MANY women say this will make their life easier, that doing this one thing will dramatically improve their eating habits (and it's true, it will) ... but then don't. I'm talking about meal prep and meal planning. So what gets in the way? As it turns out, lots. The bandwidth to get started, perfectionism, limiting beliefs, overcomplicating it, and time. The quickest way forward is not to DO more, it's to BREAK THROUGH the barriers that are getting in the way. Join me on this week'...
Jun 20, 2022•28 min
Good 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 ...
Jun 13, 2022•24 min
Hello there! It’s no surprise that planning ahead and being prepared is SO HELPFUL to make better choices. Today I'd like to invite you into my kitchen and share a few simple things I make ahead on the regular to make eating healthy easier. My hope is to give you some new ideas (or reminders of things you used to do) to make it easy to fuel your body well. If you like this episode, you'll also like #219 of the podcast: How to Make Quick + Delicious Fat Burning meals . w Take a listen, and most i...
Jun 06, 2022•23 min
"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals." -Jim Rohn Are you stuck in learning? Reading more books about diet and weight loss, listening to more podcast on hormones and energy... when what you really need is to apply the fundamentals? Personally, I find the idea that we can get results with a few simple, foundational habits incredibly FREEING. I hope it does the same for you! Join me for a quick chat on SIMPLIF...
May 30, 2022•23 min
“You can never outperform your own self-image.” Maxwell Maltz Have you ever thought that it is your beliefs about YOURSELF that stop you from achieving your goals? You sabotage your weight loss goals because you don't believe you can actually be successful. You don't say no to others because you don't think your needs are important. You don't sign up for a program because you don't think you're worth the investment. How you see yourself will impact all areas of your life. But how do you raise yo...
May 23, 2022•25 min
The Most Common Trait of Chronic Dieters Is… Perfectionism. Perfectionism, according to the dictionary (er… Google) is a refusal to accept any standard short of perfection. And is the most common trait of women who struggle with their diet. So many women claim they are ‘all or nothing’ when it comes to their food choices. They either have to do it perfectly, or they rubber-band in the opposite direction because they eventually crumble under the pressure. No doubt, it feels good to be perfect. Yo...
May 16, 2022•31 min
Do you only keep a food journal when you're eating well? Do you often skip your evening reflection or your weigh in when you've been off plan? It feels good when we're doing well, but what about when we're not? That's when most of us want to STOP looking at the data. We want to ignore what's going on because it feels more comfortable. Friend, I want you to feel good about yourself not because you're ignoring the truth. I don't want you to pretend that the negative habits and consequences aren't ...
May 09, 2022•21 min
Good morning friend! This podcast is inspired by a recent lightbulb moment I had while working out at the gym (specifically I was doing a single arm cable chest press :). It wasn't a new idea to me, but it hit me at a deeper level. I drove home, set up my computer, hit record, and now you have episode #286! So many women I work with struggle with all or nothing thinking. And even if it might be better than before, the tendency or all or nothing thinking persists. In today's podcast, I share a PO...
May 02, 2022•18 min
I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose. In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey. Press play, better yet, go for a walk and press play, and join me on the Fit + Vibrant You Podcast! Wh...
Apr 25, 2022•33 min
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...
Apr 18, 2022•27 min
Most women have tried everything to lose weight…except consistency. Let’s change that. “I do well for a while… and then I fall off.” Many women I’ve worked with have tried everything… Juice fasts. Weight watchers. Noom. Sure Slim. Keto. Whole30. They’ve gone through all the diets and workout plans. They’ve tried everything… except consistency. But consistency is not something you have or don't have. It's a skill that you learn and practice and get better at. If you want to get and STAY consisten...
Apr 11, 2022•23 min
It's no surprise that your body will change through the decades and you might have noticed that what worked in the past is longer working for you. Before you throw in the towel, or try pushing HARDER, listen to this episode. Your body has changed. It only makes sense that your workouts should too! This week I've invited Debra Atkinson on the Fit + Vibrant You Podcast to share how to workout throughout menopause to have the vibrant energy and strength you want, and deserve. We cover: 💕 Why you n...
Apr 04, 2022•47 min
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 yo...
Mar 28, 2022•24 min
You're motivated to eat well and workout. You're eating the right foods and getting movement in every day. You wonder "Why can't I lose weight no matter what I do?" Food, exercise, stress, sleep, water all impact your health. And, so does your environmental toxins. In fact, some of the toxins can lead to weight loss resistance. Where to start? What to do? I've invited Kelly Bonanno on the podcast to help. Listen in to our conversation to discover: 💕 How toxins can impact your overall health, yo...
Mar 21, 2022•43 min
I don't think I really need to ask "do you want to lose weight/ eat healthier, etc. without feeling deprived?" The answer is obviously yes. No, Tanja. Could you please share with me how to lose weight while being miserable? If you listen to the podcast, you've probably dieted in the past. You do well for a while, but then feel deprived, and end up slipping back into past patterns. If you want to lose weight, restriction is necessary. Deprivation, however, is a choice. Press play and join me for ...
Mar 14, 2022•21 min
