Fit + Vibrant You

400: 3 Hormones You Need to Keep in Check to Lose Weight and Feel Good

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 ...

399: Permission to Rest with Christine Jewell

Are you feeling burned out? Are you chasing success but feeling unfulfilled? Do you feel like you have the weight of the world on your shoulders? My friends, I am deeply honoured to have my good friend, Christine Jewell, on the Fit + Vibrant You Podcast. I personally get so much out of my conversations with Christine, whether as a guest on the podcast, or when we do our ‘walk and talks’. Christine is not only a true friend, but mentor and role model. In this podcast Christine share...

398: 5 Things I Wish More Women Knew About Weight Loss

Exercise.  Diet. Have a positive mindset. That pretty much sums up what most of us are taught about weight loss.  And it can work... until it doesn't anymore. Join me on today's podcast as I share 5 things I wish more women knew about weight loss. If your goal is weight loss (or weight maintenance), this podcast is for you. And, if you're looking for help, I have a 12 week coaching program to coach women 40+ to  end the struggle with food so they can lose weight without the obse...

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397: What it Takes to End the Struggle with Food

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 s...

396: 9 Longevity Practices with Celine Vadam

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 nut...

395: 3 Things I Heard This Week to Help You Create Change

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, mor...

394: Why Calorie Restriction Is Not Working

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 inste...

393: The Foundational Habits to Lose Weight in Midlife and Beyond

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, whi...

392: The Five Roadblocks to Losing Weight

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 boo...

FVY 391: What Type of Meditation Practice is Best for You? With Jeff Patterson

“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 h...

FVY 390: Body Image, Societal Views on Aging, Ozempic and Getting Started with Strength Training

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 ...

389: Nutrition to Fuel Your Workouts with Philip Pape

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...

388: When Did Eating Get So Complicated?

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 ba...

387: Choose YOU Everyday [From the Vault]

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 s...

386: Reinvent Yourself In Midlife and Beyond with Wendy Battles

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 passio...

385: What Helps Me When I'm Stressed, Overwhelmed and Can't Sleep

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 th...

384: Essential Oils as a Tool for Emotional Eating with Kari Davis

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 help...

383: Fitness Trackers: Helpful or Harmful?

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 w...

382: Consistency in Fitness with Kelly Howard

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 th...

381: 5 Reasons You Don't Maintain Your Weight Loss Results

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 ...

380: Living a Life on Purpose with Gina Farrar

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 lif...

379: 3 Ways You're Overeating (But Don't Know It)

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 migh...

378: Less Drama and More Mama with Pam Howard

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 in...

377: The ONLY Thing You MUST Do Change Your Habits for Good

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 ...

376: Are Mystery Symptoms Ruining Your Life? With Heather Gray

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 ...

375: Coaching Yourself Through Struggle [+ Post Explant Surgery Update]

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 i...

374: Food Freedom + Menopause Natural Solutions

This week I'm  sharing a podcast interview I did on the Menopause Natural Solutions Podcast.  Enjoy! -Tanja x

373: Learning to Cope with Emotions Instead of Eating Them with Susie Pettit

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 Pet...

372: You are NOT the Sum of Your Parts [+ Breast Implant Removal Update]

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 comp...

371: Willpower is a Red Flag on Your Weight Loss Journey

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 f...

370: The Best Books I Read in 2023

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 mig...

369: Breaking the Sugar Addiction with Danielle Daem

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 cont...

368: I Know What to Do.... Why Am I Not Doing It?

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. Bu...

367: Eating for Your Thyroid with Ginny Mahar

Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day? Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?) Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived? Do you want to ...

366: But... WHY is Your Cholesterol High? [A Functional Health Perspective on Heart Health]

Do you or someone you know have high cholesterol? Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat? Are you trying so hard to take care of your health, but your blood chemistry shows otherwise? Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE. I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these ma...

365: Most People Have "Mindset" Wrong... Here's What You Need to Know

I get it, mindset talk is everywhere these days, but most people have it all wrong.  You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?" These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but the...

364: Success Leaves Clues: Building Your Best Self Operating Manual

When you hear the words "learning opportunity", what comes to mind? For me, its an euphenism for a failure or mistake. "No, you didn't fail, you learned!" "We learn from failure, not from success". I do agree that failures and mistakes are opportunities to learn. I do NOT agree that we don't learn from success. I think that we can learn A LOT from success, and in podcast I share how to do it.  Recall a time in life (maybe it's right now) when things were working. Maybe it's a ...

363: Thrive in Your Relationships with Christine Bongiovanni

[Re-release with correct audio] Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖 No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your per...

363: Thrive in Your Relationships with Christine Bongiovanni

Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖 No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades...

362: All Emotions are Welcome Here

I ventured out on a solo hike last weekend. Tears streamed down my face as I climbed to the peak. And on the descent, I couldn't hold back the uncontrollable sobs. It's definitely harder to cry while hiking up a mountain :)  During a coaching session last week, one courageous woman shed tears. She kept repeating, "This is silly. I shouldn't be struggling like this." The pressure to maintain a perpetual positive facade weighs heavily on us. We're bombarded with messages urging us to "...

361: Identity Based Goals

If you've been on a quest to achieve your goals, whether in health, fitness, or any area of life, you've probably heard of SMART goals – specific, measurable, attainable, relevant, and time-bound. They're like the trusty compass guiding us toward success. But let's dive deeper as there's more to the story. 😉 In the past, you may have sat down together to craft these SMART goals. They're neat, precise, and sound pretty good on paper. For instance, "lose 15 pounds by November 1" or "run a 5K...

360: 5 Mindset Shifts and Practices to Love the Way You Look and Feel NOW

"I'm basically lazy" "I'm fat and ugly" "Your skin is so saggy. Everytime you move you wobble. It's ugly" These are actual words that women in my recent 5 Day Challenge would say to themselves. Ouch. I have done a few podcasts in the past on body acceptance and appreciation (check out episode 46 and 222 of the podcast) AND I believe it's a topic we need to speak about often. It's not like we can listen to a podcast or read a book and then consistenly have positive, kind, helpful t...

359: Sex, Pleasure and Intimacy in Midlife with Angie Byrd

You can have the best sex of your life in midlife. Angie Byrd, my guest on this week’s podcast, stands behind that statement, and I would like to agree.‌ This podcast is all about helping you do midlife and beyond well. And in order to thrive and be our best selves, we need sex, connection, love and pleasure. Plus, when we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body. Angie Byrd turns life's bi...

358: How to Hit the Reset Button

“I fell off the wagon” “I went totally off the rails” I hear that all of the time. Then comes the guilt and shame spiral, or making the failure epic. After all, if we’ve already fallen off the wagon, we may as well play in the mud puddles while we’re there (aka chips, chocolate, extra wine, leftover cold pizza, skipped workouts, etc.) Feeling like we're broken, or 'what's the point' it can take weeks, months, or even years to recommit. My friend, even if you've identified as a seri...

357: Aging WELL with Karen Viesta

Aging is not synonymous with decline. Read that again and let it sink in. It is possible for this decade of your life to be better than the last. It is possible to experience vibrant health and energy in your second half of life. It is possible that your best years are still to come. If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta. Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want to transfor...

356: Abundance, Generosity and Your Relationship with Food

Do you ever feel like there's just not enough to go around? Maybe you feel restricted around food. Maybe you feel like success is a limited resource? I certainly feel like that. I wish I could write that last sentence that in past tense, but truthfully its a feeling that comes up a lot.  I don't feel like there's enough. Wayne Dyer wrote "abundance is not something we acquire. It's something we tune into".  And on this last week's hiking adventure I was given the opportunity to tun...

355: My Favourite Workout Apps and Equipment

This podcast was inspired by a workout I did at home yesterday. It took less than 30 minutes, used very little equipment and definitely got the job done. Side note: I REALLY didn't feel like working out. But once I made the DECISION, I stopped arguing with myself and getting started became so much easier. I talk all about decision making in episode 352. Today I want to take you behind the scenes and share what I do for my workouts, my favourite fitness apps and favourite pieces of fitn...

354: 6 Tools to Make Consistency EASIER

Isn't it interesting how we're armed with so much information, yet creating meaningful change often feels like an uphill battle? They say "Knowledge is the first step, but application is where transformation truly happens," and I agree. You and I both know that change goes beyond theories – it requires action, and that's where the real challenge lies. It’s a classic case of "easier said than done." We've all been there, nodding our heads as we acknowledge that applying change is no walk i...

353: Bloating, Constipation and Heartburn is Not Normal

My epic hike a few weeks ago was made possible by strong legs, a good attitude and a well functioning digestive system. We hiked 5 hours into the wilderness, and camped by a lake with no facilities. Arguably, squatting in the woods to poop is more pleasant than most pit toilets. Nonetheless, the trip would have been much different (or non existant) if I struggled with diarhea, stomach pain, bloating or constipation.  Digestive issues affect many people, but is often overlooked, and we c...