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 on instagram @tanja_shaw... along with many cat videos 😜). 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 t...
May 01, 2023•25 min
If you ever wanted to achieve any sort of result, whether it was in health and fitness, business or your career, you’ve probably learned about the importance of setting SMART goals. And when I you worked with me when I first started my coaching career, I would have helped you do the same. We would sit down together and come up with a goal that fit the golden standard: it was specific, measurable, attainable, relevant, and time bound. In health and fitness, some examples are “to lose 15 pounds by...
Apr 24, 2023•28 min
I used to think that you didn't need to pay attention to blood sugar unless you had diabetes. I used to think that feeling hangry if I didn't eat every 2-3 hours was normal. I also used to think that going low carb was the best way to regulate blood sugar and improve energy. And I was WRONG. In part 4 of the energy series, we're going to take a look at blood sugar regulation and its role in energy. If you feel tired throughout the day, if you have difficulty staying asleep, if you crave carbs or...
Apr 17, 2023•25 min
Do you have trouble falling asleep or staying asleep? Are you exhausted throughout the day? Struggle with brain fog or low motivation? Do you feel tired but wired? Trouble losing weight, or are you gaining weight around your midsection? If so, you're in the right place. In part 3 in the energy series, we're going to take a look at the adrenals, and two important hormones that they produce: cortisol and DHEA (Dehydroepiandrosterone- but let's just call it DHEA :) Cortisol’s main role is to prepar...
Apr 10, 2023•42 min
Welcome back! My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the time so that you can reclaim your energy and get back to feeling good. In part 2 on this special series on ENERGY, we dive into the importance of MINERAL balance. In part 2 of the series, I share: ✔︎ Why you should actually care about minerals ✔︎ Why calcium supplements might be making your symptoms worse ✔︎ The specific mineral imbalances that might be responsibl...
Apr 03, 2023•23 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. You know something’s going on… but when you get help, you’re told you just need some downtime, or to sleep more, or you need anti-depressants? Chronic fatigue is common, but it's NOT normal. Feeling fatigued is not the problem, it is the RESULT of the problem. My goal for this series is to give you hope that you can uncover the actual reason why you're feeling exhausted all the time so t...
Mar 27, 2023•32 min
Why is it so hard to make a good habit but then so easy to break it or fall out of the habit ? Maybe you've been journalling, or going for a walk at lunch hour, or stretching after dinner instead of standing in the pantry. You LIKE your new habits. You feel GOOD doing your new habits. But then all of a sudden you find yourself back to your old routines. Maybe 'life happened' and your new routine was disrupted. Maybe nothing happened, and you just simply stopped doing that good habit. What gives?...
Mar 20, 2023•21 min
If you're like many women I talk to, you might think that being kind to yourself and accepting yourselves will result in complacency and letting ourselves go. And often it does. You let yourself off the hook. You no longer feel bad about giving into your excuses. You say “it’s OK, you’ve had a tough day” or “at least you’re better than before” And we think that’s being KIND to ourselves. It’s NOT. It’s leading to MORE of what you don’t want. More disappointment. Less energy. Weight gain. The pen...
Mar 13, 2023•22 min
Digestion is one of the foundational systems in our body. Every other system in our body depends on good digestion so that it can function well. The food we eat become hormones, neurotransmitters, enzymes, body cells and energy... important for mood, energy, metabolism, for living vibrantly! BUT, so many women (and all people) struggle with poor digestion... and we just don't talk about it! We're too embarrassed to talk about the fact that we're not pooping regularly, or are afraid to leave the ...
Mar 06, 2023•17 min
If you are focused on what you're giving up on your weight loss or health journey, it's very likely you'll feel deprived and well, like you are missing out. ❌ No sugar ❌ No alcohol on weekdays ❌ No more snooze button ❌ No eating at night ❌ No snacking And while it is helpful to have clarity on your goals (no alcohol on weekends is very clear), focusing on what you're giving up is one of the quickest way to start the restrict-resent-overeat diet cycle. Join me on this week's episode for a subtle ...
Feb 27, 2023•20 min
Do you feel tired but wired? Have trouble sleeping? Brain fog? Trouble losing weight? It’s time to pay attention to two small endocrine glands that sit right on top of the kidneys, called your adrenals. The adrenals release several hormones, including cortisol. Cortisol’s main role is to prepare your body to interact with the external environment (such as to run from danger). And if cortisol levels are too high, or too low, it’s very likely you’ll have a hard time losing weight. When it comes to...
Feb 20, 2023•45 min
Maybe you want to eat better, drink less wine, go to bed by 10 or floss your teeth regularly. But.... "I do well for a while, and then life gets in the way and I slip back to old habits" "I can stick with it for a while, but then I just stop doing it!" "I'm really good at starting, I just can't seem to keep going" If so, you're in the right place. We THINK that creating a plan (even a realistic plan) is enough, but it's not. You must have a process to stay focused on your goals. Every. Single. D...
Feb 13, 2023•29 min
Fatigue? Sugar cravings? Midsection weight gain? Struggle losing weight? These are all signs of insulin resistance, and there’s at least a 1 out of 3 chance you have it (higher chance over 50). Insulin is a hormone, produced in the pancreas, that stimulates cells in the muscle, liver and fat tissue to store sugar. Insulin resistance is simply having chronically elevated levels of insulin (also called hyperinsulinemia). Untreated, it can lead to type 2 diabetes. The problem isn’t insulin; it’s th...
Feb 06, 2023•21 min
So you've gained weight... now what? If you're like most women I work with (and like myself), your tendency is to either: Get frustrated, and then 'get serious' by getting on a new diet, working out harder or being more restrictive OR Get frustrated and give up. Neither are the best choice if your goal is sustainable weight loss and freedom from the diet obsession. Join me in this week's podcast as I share a third (and better) option if you gained a few pounds. I'm glad that you're here, Tanja x...
Jan 30, 2023•22 min
Do you feel like you're worthy of feeling good? Getting the life you want? Losing weight? Chances are, your first answer is YES. But think about it for a moment... do you? Do you love and respect yourself? Are you on your own side? Do you speak kindly to yourself? Do you believe in yourself? I just received two emails this week from two clients about their journey to worthiness. "I finally figured out I was worthy of love and started to love myself." "You and your program revealed to me the area...
Jan 23, 2023•19 min
In the past few weeks I have received many questions from podcast listeners about inner peace. More specifically, the question is "why can't I find inner peace?". Inner peace refers to a "deliberate state of either psychological or spiritual calmness despite the potential presence of stressors ." Norman Vincent Peale says “the life of inner peace, being harmonious and without stress, is the easiest type of existence.” It sounds nice... so how do we get there? That, my friend, is exactly what we'...
Jan 16, 2023•26 min
If you’re stuck in a pattern that you don’t like, this podcast is for YOU. Here’s the truth: you already know HOW TO break through it. The internet is full of HOW TO advice: ✔︎ 5 Steps to Overcome Emotional Eating ✔︎ 3 Ways to Stop Nighttime Eating ✔︎ 6 Secrets to Losing Weight After 50 But if you’re still stuck in a pattern that you don’t like, stop searching for more HOW TO information. Instead, ask yourself: “Do I WANT TO?” You might be thinking “of course I do!” And I believe you. But I also...
Jan 09, 2023•27 min
I LOVE this time of year. As we get set to welcome a New Year, it's the perfect time to pause, reflect and set inspired goals for 2023. Inspired goals are different from New Year's Resolutions or the more standard goals such as "lose weight, eat more veggies, start exercising and so on. It's a process I do every single year with my team, my family, my husband and myself. And this year, I invite you to do it with me. This podcast is a recording from a live workshop I hosted on this powerful proce...
Jan 02, 2023•53 min
Let's talk self sabotage and WHY you do it. You might think that if I WANT to lose weight, then why do I keep reverting to old habits? if you WANT it so badly, so why do I keep slipping off plan when you start to lose some weight? Or why do I start each day with great intentions but end up face first in the ice cream after dinner? Enter self sabotage (no applause required) Take a deep breath. It’s normal. You’re not broken. You’re human. Friend, let’s have a chat about ending self sabotage so th...
Dec 26, 2022•28 min
Relationships are a big part of life, and this week I am thrilled to bring on Jennifer Hurvitz, relationship and dating expert to help us THRIVE in our relationships. Jennifer is known for her no-nonsense approach to all things relationships and is proud to say she's made quite the career out of disastrous circumstances...her divorce. She's a Relationship Expert, Dating Coach, best-selling author, and host of the award-winning Doing Relationships Right podcast. No matter where you are in your cu...
Dec 19, 2022•47 min
Sticking to a healthy eating plan and regular exercise routine can be a challenge 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 indulging in too many shortbread cookies can overshadow holiday joy. Stress and guilt around food choices ...
Dec 12, 2022•20 min
Weight loss might be a high priority for you, but it's not for your body. Your body's first priority is survival. And if you are chronically stressed, your body will prioritize stress management (survival) over your metabolism. But stress isn't just work deadlines, a tight budget and rush hour traffic. There are many other stressors that you might not even be aware of, and yet they are impacting how you feel (and yes, your ability to lose weight) every single day. Press play and join me for a bi...
Dec 05, 2022•27 min
The two questions I get asked the most often are: "How do I get motivated?" and "How do I get more consistent?" If you're like most people, you feel inspired, motivated, and enthusiastic when you start a project or program. But over time, that motivation wanes. You feel less excited to close the kitchen after dinner. You feel less enthusiastic about drinking sparkling water instead of wine. You feel less motivated to get up before sunrise to go to the gym. In the past, you've given up. You slipp...
Nov 30, 2022•29 min
Instead of learning tools and mindset strategies to overcome sugar cravings, wouldn't it be better if you didn't have them in the first place? I USED to think overcoming sugar cravings was just about mindset; and while I still think mindset is important, it's not everything. There's a lot we can DO to minimize cravings, so that we don't need to practice our mindset ninjas skills every night when the oreos call. And that's exactly what we're going to do in this podcast. Grab your device, hit play...
Nov 21, 2022•31 min
Friend, I don't know about you, but I often need to hear things more than once before they sink in. I need to REMIND myself of helpful tools and mindset shifts often. I can listen to a podcast or read a book and feel motivated and inspired, and then go take action. But then, as the days and weeks pass, I can find myself drifting into unhelpful thoughts and old patterns. I'm pretty sure I'm not alone 🙋♀️ But with every reminder, the tools and mindset shifts borrow a little deeper into my being,...
Nov 14, 2022•26 min
Chances are, if you're reading this or listening to this podcast, you want to lose weight without the diet obsession. You want to get to your happy, healthy weight and STAY there. You want to get consistent and stay consistent. You don't want to think about food all the time. I hear you. What you want IS possible, but the path to get there is not a straight line. It can be messy, it can feel uncomfortable, and some of the steps to get there might not lead to weight loss. In fact, some even might...
Nov 07, 2022•19 min
Menopause is NOT just about your hormones. Yes, you read that right! While hormones might be the first thing you think of when you think of menopause, if you want to thrive in perimenopause, menopause and postmenopause, there are many other factors you must consider. If you want to feel good at this stage of your life (and I don't know who wouldn't!) you're going to love my interview with Jennifer Harrington. Jennifer (Jenn) Harrington is a Naturopath who specializes in naturally supporting wome...
Oct 31, 2022•50 min
Can food freedom and weight loss goals co-exist? Can you love your body and still want to lose weight? Can you have discipline without rigidity? In a world of polarized views, it's easy to fall into the trap of black and white thinking, and to end up confused and stuck in a pattern or all-or-nothing actions. If you want to find that middle ground of consistency and sustainability, WHILE getting results and loving the journey, you're going to want to listen to my conversation with Jess Brown. We ...
Oct 24, 2022•57 min
"When you’re not used to being confident, confidence feels like arrogance. When you’re used to being passive, assertiveness feels like aggression. When you’re not used to getting your needs met, prioritizing yourself feels selfish. Your comfort zone is not a good benchmark." One of our members posted this quote from Dr. Vassilia (@junocounseling) to our members' Facebook group a while back. It's the kind of thing you see on social media and think 'so true'... and then move on to the next thing. ...
Oct 17, 2022•18 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...
Oct 10, 2022•22 min
