Greta had struggled with food for decades. She could stick with it for a while, but then would fall off the 'wagon'. And now, she's feeling FREE with food. She takes care of her health with joy. She no longer sneaks food. She is excited to go on vacations knowing she can enjoy herself AND feel good about her choices. And she's losing weight. So what does is really take to end the struggle with food? Join my conversation with my amazing client, Greta, as she shares the mindset shifts and strategi...
Jun 17, 2024•26 min
Do you want to live a fit, vibrant life for many, many years? Do you want to ENJOY those years? Do you want to do it without following complicated or arduous plans? If so, you are going to LOVE my interview with Celine Vadam. Celine Vadam, is a holistic health and lifestyle coach, yoga teacher and host of Blue Zones Retreat. Join our conversation as we discuss: The 9 health practices for longevity The power of community and connection on our health and enjoyment of life Simple nutrition principl...
Jun 10, 2024•56 min
In the last few months, I have been eating more plant based meals, and less meat, dairy and eggs. When I learned about a local plant based cooking class (that included a lot of tasty samples), I said YES PLEASE! At the beginning of the class, one gentleman gave a presentation on the benefits of plant based meals. What piqued my interest more than the benefits of eating more fibre and veggies, was what he said about creating CHANGE. Whether you are working on eating less sugar, more plants, less ...
Jun 03, 2024•17 min
Eat less. Move more. Count your calories. Or points. Or macros. Eat at much protein and fat as you want but avoid carbs and sugar. Eat anything you want as long as it fits your macros. Just follow this simple meal plan. Only eat within a 8 hour window. Stop eating after 7. How many of these have you tried to lose weight? How is it working for you? You might have heard someone argue that you shouldn't cut carloies, you should just avoid carbs instead. Or that instead of restricting calories, just...
May 27, 2024•30 min
Most women I work with are either in perimenopause, or are postmenopausal (makes sense as I work with women in midlife and beyond, and menopause is technically just one day). They tell me “what worked before is no longer working… it's my hormones.” It’s TRUE that hormones change and that hormones can absolutely affect your weight loss. But so often we focus so much on the fact that our hormones are changing that it distracts us from the thing that is actually getting in our way, which is our bas...
May 20, 2024•23 min
You WANT to lose weight. You WANT a healthier relationship with food. You WANT to get off the on-again-off-again diet cycle. I believe you. And yet... you still don't put in the effort. You don't get help. You let life get in the way. What gives? Press play and join me to discover the five most common roadblocks to losing weight. If you this message resonates with you and you are ready to OVERCOME your roadblocks to weight loss, let's chat. Go to www.tanjashaw.com/apply to book a 45 minute call ...
May 13, 2024•31 min
“Less stress, more calm” is one of my goals. And it’s been a goal for the past 6 years. Some days I live into that goal. I feel joyful. Light. Present. Grateful. Calm. Many days I don’t. And while I KNOW that a meditation practice would help… and yet as I write this I am wildly inconsistent. Five weeks on. Four months off. Three days on. Two years off. I know I’m not alone. And that’s why I’m thrilled to have Jeff Patterson on the Fit and Vibrant You Podcast. Jeff Patterson has over 36 years of ...
May 06, 2024•44 min
You asked, I answered! Today’s podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group. Today’s questions: 1. I don't look at my body in the mirror. How can I get over my body image issues? 2. In a society that idealizes youth, how can I embrace aging? 3. I'm new to strength training! How can I get started? 4. What are your thoughts on Ozempic and similar weight loss drugs? This is YOUR show. If you have a question or topic suggestion, DM...
Apr 29, 2024•33 min
Should you train fasted or is it wise to eat before you train? What should you eat after your workout? Is low carb the best method for weight loss? With the vast amount of information out there, my conversation with Philip Pape offers much-needed simple and practical guide to improve your fitness and physique without needing a science degree or making it a fulltime job. Philip Pape is a high-performance nutrition coach, physique engineer, and host of the Wits & Weights top 25 nutrition podca...
Apr 22, 2024•40 min
Over this past spring break, I spent some time at a bookstore. As a health professional, I was drawn to the wellness section, and found myself lost in a maze of information. It’s no wonder so many people tell me they are confused by all the conflicting information! I believe that simplicity is the cornerstone of sustainable health and fitness. It's easier to stick to AND delivers great results. Let this podcast episode be a breath of fresh air as we cut through the noise and get back to the foun...
Apr 15, 2024•26 min
Ever feel like taking care of yourself goes to the bottom of your list? Your workouts happen if there’s time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun. If you ONLY needed to focus on you, it would be pretty easy. But you are human, and you have other priorities in life. Join me in this episode for an important mindset shift (and st...
Apr 08, 2024•21 min
You are the author of your story; you are not a character. How do you want this next chapter of your life to go? You might have a clear vision, or you might feel a bit stuck. You’re not sure what you want, or what is even possible for you? Either way, this week’s episode is for YOU. Be prepared to be inspired by the amazing Wendy Battles who works for Yale University by day and hosts the empowering podcast, Reinvention Rebels by night. The podcast is Wendy’s platform to pursue her passion of cel...
Apr 01, 2024•47 min
Ever feel overwhelmed, stressed and unable to sleep? Me too. It can feel all-consuming. You feel uptight in your body. You feel disconnected. You are in your head. You KNOW you should be grateful, but you can't seem to feel it. I used to be overwhelmed all the time. My tendency towards perfectionism didn’t help. I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time. Join me today as I share the exact mindset shifts ...
Mar 25, 2024•21 min
Let me ask… how’s your stress level? Do feel present and calm in life? Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off? If so, you’re not alone. And essential oils can help. I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a ‘how-to’ for those of us who are new-ish to using them. In our thirty-ish minute conversation, you’ll walk away knowing… ❤️ How essential oils helped her throug...
Mar 18, 2024•32 min
For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier. And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout. I liked knowing how far I ran, or how fast I ran. And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day). In this week's podcast I share WHY I decided to retire my watch, but I'...
Mar 11, 2024•26 min
Ah… Consistency. You may not see it as the ‘secret’ to losing 20 pounds on the cover of Women’s World, but we both know that it is THE KEY to long term, lasting change. So how do we do it? That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about. Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can fe...
Mar 04, 2024•52 min
Are you great at losing weight... but not so great at keeping it off? Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle. In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle. Press play because you deserve to feel good! -Tanja x P.S. Registration for the 5 Day Foundations of F...
Feb 26, 2024•25 min
Have you ever wondered what your purpose is? Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change? No matter where you are in this journey of life, you’re going to LOVE my conversation with Gina Farrar. Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond. In this episode we explore: The secret to finding your purpose so that you feel more fulfilled in life The most c...
Feb 19, 2024•51 min
Are you eating well, but the scale still won't budge? I used to think that you're overweight because you overeat. I now know better as I work with many women who struggle with weight loss resistance and eating less is NOT the answer. However, for many people, the reason weight is a struggle is actually because they are eating too much. Despite our best intentions, humans have a tendency to underestimate their food consumption. Join me as I break down three common reasons you might be overeating ...
Feb 12, 2024•22 min
Self-care isn’t selfish and people pleasing is. Yep, you read that right. And while you might know it’s true intellectually, are you ACTING like it? Do you try to appease everyone else at the detriment of your wellbeing? Do you worry about your grown up kid’s challenges like they’re your own? Do you ‘just want your kids to be happy'? If you’re a parent, grandparent, step-parent or are in anyway somewhat responsible for another human beings upbringing, you’ll want to tune into my interview with P...
Feb 05, 2024•58 min
You're a smart person... why can't you do the things you know you should be doing? You know how many grams of protein are in chicken, eggs, and fish. You've achieved lifetime membership status at Weight Watchers. You know you feel so much better when you eat well. So why are you still struggling? If you want... ⭐️ to be in control of your relationship with food ⭐️ to be healthy and fit without the bathroom scale determining your happiness ⭐️ to end the diet cycle for the rest of your life ⭐️ to ...
Jan 29, 2024•27 min
Heather was sick for nearly 2 decades. Chronic, migrating pain. Rage. Suicide attempts. Multiple autoimmune diseases. And each time she tried to get help, she was given another bandaid solution. Antidepressants. Anger management classes. Pain killers. Nothing worked. It wasn’t until Heather uncovered the root cause of her mystery symptoms that she was able to get her life back. In my conversation with Heather you will… discover the two common causes of mystery symptoms that your doctor probably ...
Jan 22, 2024•46 min
Do you feel exhausted? Demotivated? Burnt out? Stuck in indecision? Afraid? Overwhelmed? Stressed? Anxious? Apathetic? If you have a pulse, you've probably experienced these feelings at some point in your life. 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! No o...
Jan 15, 2024•32 min
This week I'm sharing a podcast interview I did on the Menopause Natural Solutions Podcast. Enjoy! -Tanja x
Jan 08, 2024•35 min
Do you feel guilty when setting boundaries? Do you get frustrated, angry, resentful, or hurt by what other people do (or don’t do to you?) Do you have great intentions to take care of yourself, but always seem to put other people’s needs first? Do you feel like you care too much about what other people think? Do you find yourself turning to food to cope with emotions? Are you a human being? If you answered YES to any of these questions, you’re going to LOVE my interview with Susie Pettit. Susie ...
Jan 01, 2024•44 min
This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast. I was nervous. I have never shared what I share on today’s podcast. You are NOT the sum of your parts. And so often we do this… Measuring yourself by your ‘imperfections’… Your thighs. Your stomach. Your feet. Your arms. Your chin. Your teeth. Your wrinkles. That scar. Your weight. And you look to others and compare yourself on that one criterion. S...
Dec 25, 2023•19 min
You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?" Can you relate? Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss. Relying on willpower is a red flag. Willpower is another dieting trap. It’s a quick fix. It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place. If you want to break free of the struggle w...
Dec 18, 2023•35 min
You asked “what are some of your top book recommendations?’ and here's my answer! I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023. I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode! I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spen...
Dec 11, 2023•36 min
How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos? It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.” Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over...
Dec 04, 2023•56 min
If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels. Here's the thing: it sounds true, but it's a lie that's keeping you stuck. It's a convenient excuse that's keeping you comfortable. Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc. But that's n...
Nov 27, 2023•34 min
