Afleveringen

  • 423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)

    423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)

    · Fit in Real Life

    Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar?

    These bold (and frankly, misleading) statements inspired this week’s episode of the Fit in Real Life Podcast.

    We’re diving into the nitty-gritty details of carbohydrates, sugar, and how they’re metabolized in the body—cutting through the confusion and busting some major myths along the way.

    Here’s a sneak peek at what you’ll learn:

    The science of what carbohydrates are and how they’re digested. Why glucose is essential—and why not all sugars are created equal. The differences between refined carbs and whole, nutrient-dense options. Whether eating carbs really "causes inflammation." Practical advice for including carbs in a healthy, balanced diet.

    Join me for a no-BS breakdown of the facts, so you can make informed choices without fear or confusion.

    Listen now wherever you get your podcasts!

    If you have questions, please send me a dm on Instagram (@tanja_shaw) or send me an email ([email protected]).

    Thanks for listening!
    Tanja x

  • 422: How Much Protein Do You REALLY Need?

    422: How Much Protein Do You REALLY Need?

    · Fit in Real Life

    Protein is a hot topic, and it seems like everyone has a different opinion. Should you be eating it at every meal? Is protein powder as good as chicken or beans? And what happens if you’re under your protein goal for the day—should you force down some egg whites even if you’re not hungry?

    If you’ve ever had these questions, this week’s episode is for you.

    Here’s a quick preview of what I cover:

    How much protein you actually need for your goals—whether it’s general health, building muscle, or weight loss. Protein myths debunked: "More is always better" and "Too much protein will hurt your kidneys." Is protein powder worth it? (Spoiler: Yes, but with caveats.) Balancing animal and plant-based proteins—and what that means for your health and the environment. Practical tips for hitting your protein targets without overcomplicating your meals.

    This episode is packed with no-nonsense, science-backed advice to help you cut through the confusion and make protein work for your lifestyle.

    If you're ready to simplify your nutrition and feel confident about what you’re eating, give this one a listen!

    Thanks for tuning in!

    -Tanja x

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  • 421: How to Overcome 3 Subtle Barriers to Change

    421: How to Overcome 3 Subtle Barriers to Change

    · Fit in Real Life

    If you’re like most people, you’ve set goals in the past, maybe even started strong, but then somehow drifted away from them.

    You try to eat healthier, to lose weight, to be more consistent… but something always seems to get in the way. Sound familiar?

    In the latest episode of the Fit in Real Life Podcast, I dig into those subtle yet powerful obstacles that keep you from making the changes you want.

    Sometimes, it’s not the big, obvious challenges but the tiny, overlooked mindsets that throw us off course.

    That’s exactly what I'm unpacking this week.

    ❤️ I talk about why we keep ourselves “stuck” and how to identify the hidden traps in our language, thinking, and approach to change.

    ❤️You’ll walk away with actionable insights on making a real commitment to your goals, starting with small, intentional steps that make lasting change feel possible—and maybe even easier than you thought.

    Whether you want to be healthier, get stronger, or just be more consistently, this episode is for you.

    Thank you for listening!

    -Tanja x

  • 420: What to Do When You Feel Stuck and Unmotivated to Workout

    420: What to Do When You Feel Stuck and Unmotivated to Workout

    · Fit in Real Life

    Ever hit that point where you just don’t want to go?

    You’ve been working hard, but suddenly, the motivation’s gone, energy is low, and you’re not sure what to do next.

    This happened to me last week, and it inspired this week's episode.

    I share exactly what to do when the motivation dips and energy is nowhere to be found.

    Here’s a quick preview of what I cover:

    Why feeling unmotivated sometimes is totally normal The importance of planning for low-energy days Tips on taking a “deload week” and what that really means Fresh ways to bring energy back into your workouts How to find a balanced approach to keep making progress

    If this sounds like what you need, join me for practical, no-nonsense advice on staying consistent when things get tough.

    Thanks for listening!

    -Tanja x

  • 419: Hormones, Metabolic Health, and Weight Loss with Ashley Fillmore

    419: Hormones, Metabolic Health, and Weight Loss with Ashley Fillmore

    · Fit in Real Life

    Is cardio really making you gain weight?
    Why isn’t your low-calorie diet working?

    In this episode of the Fit in Real Life podcast, I’m joined by Ashley Fillmore, a leading expert in sustainable weight loss, founder of Metabolic Fix™, and host of the Cheers to Your Success podcast. With nearly 20 years of experience, Ashley helps women heal their metabolism and balance their hormones for lifelong body transformation.

    Here’s what we dive into:

    Is Cardio Sabotaging Your Fat Loss?
    Is cardio good for you? Does burning more calories lead to faster weight loss? Or, could your workout routine be holding you back? Ashley shares the nuances of finding the right workout plan for your body.

    The Key to Metabolic Health
    What does it really mean to be metabolically healthy? Hint: It’s not just about cutting calories or exercising more.

    Why Low-Calorie Diets Can Fail You
    Are you eating less but still not losing weight? Ashley shares why cutting calories is not the answer, and what to do instead.

    This episode is packed with game-changing insights to help you become the live a healthy life.

    ENJOY!

    -Tanja

    Here’s how to get in touch with Ashley:
    Website: metabolicfix.purfitstudio.com/one
    Podcast: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success
    Instagram: https://www.instagram.com/ashley_fillmore1/

  • 418: Redefining Femininity, Letting Go of Societal Standards, and My 11-Month Post-Explant Update

    418: Redefining Femininity, Letting Go of Societal Standards, and My 11-Month Post-Explant Update

    · Fit in Real Life

    It’s almost a year since my breast explant surgery.

    I’m sharing what the journey has really been like, from redefining my own version of femininity to discovering that confidence comes not from changing my body, but from accepting it as is.

    We often measure ourselves by our perceived “imperfections”—whether it’s our stomach, arms, skin, or scars—forgetting that we’re so much more than a sum of individual parts. If you've ever found yourself replaying that background noise of self-criticism, this episode is for you.

    In this episode I talk about:
    ✨ Redefining femininity: it’s personal, and it’s empowering.
    ✨ Body confidence as is—embracing where I am now without striving for perfection.
    ✨ The value in letting go of “standards” that were never really ours to begin with.
    ✨ How self-acceptance can open up new freedom, connection, and even joy.

    Thank you for listening, and I hope you find encouragement here to love and accept yourself fully and completely.

    -Tanja x

  • 417: The Best Shape For Your Life

    417: The Best Shape For Your Life

    · Fit in Real Life

    For years, I was chasing that elusive goal of being in the best shape of my life... which, in my mind, meant effortlessly running up a long hill looking graceful—and without my thighs chafing.

    But lately, my goal has changed. Now, it’s not about being in the best shape OF my life, but in the best shape FOR my life.

    What does that even mean?

    It's about looking beyond the here and now. Sure, I still want to feel strong and confident, but now I’m also thinking about things like:

    Strengthening my body so I can hike and climb stairs and play well into my 80s and 90s Prioritizing my joints so I can keep doing the things I love (like hiking adventures 🏔️) Thinking about my hormones so that I ACTUALLY can sleep at night and don't burn myself out

    And sometimes, the best thing I can do for my health is REST.

    So, if you’re curious about how this mindset shift can help YOU live a strong, active, and vibrant life for years to come, tune in to my latest podcast episode: “The Best Shape for Your Life.”

    I'm so glad you're here!

    -Tanja x

  • 416: 8 Tips to Get the Most Out of Your Strength Workout

    416: 8 Tips to Get the Most Out of Your Strength Workout

    · Fit in Real Life

    Do you ever find yourself going to the gym but wondering if you're actually making progress?

    🙋‍♀️ If so, you’re not alone! (Trust me, I’ve been there too... at least walking laps of the gym counts toward my daily steps... 🤔)

    In this week's episode of Fit in Real Life, I’m breaking down how to get the MOST out of your strength workout—because if you’re going to spend some time at the gym, you might as well get something for your effort!

    Here’s what we’re diving into:
    ✔️ How to warm up so that you don't tweak your back on the first setp
    ✔️ Why having a plan isn’t just for vacations and home renovations
    ✔️ The magic of tracking your progress—because, yes, those extra 5 lbs are a big deal!
    ✔️ How to activate the correct muscles
    ✔️ And, of course, the key to getting stronger: progressive overload—also known as the art of not staying comfy with those 10-lb dumbbells forever. 😉

    So, if you’re ready to level up your strength workouts, hit play and give this episode a listen! 🎧

    Let's work hard and have some fun along the way 💪

    -Tanja x

  • 415: 10 Popular Health Trends in 2024: What to Follow, What to Ignore

    415: 10 Popular Health Trends in 2024: What to Follow, What to Ignore

    · Fit in Real Life

    Social media is FULL of the latest fitness hacks, challenges, and quick-fix solutions.

    One minute you're told you need to lift heavy like a powerlifter, and the next you’re wondering if dry brushing your thighs will magically burn off that last bit of fat (spoiler: it won’t).

    It’s hard not to get swept up in all the promises of "rapid results" or "the one thing you need" for fat loss, strength, or wellness.

    But how do you know what advice is worth following—and what might just leave you sore, confused, and still craving cookies?

    In the latest episode of the Fit in Real Life podcast, I'm diving headfirst into the chaotic world of 2024 fitness trends to figure out which ones deserve a spot in your routine—and which ones should stay in your feed.

    From lifting heavy weights to the endless list of wellness “hacks” that sound more like part-time jobs, I’ll give you the lowdown on what’s backed by science, and what’s backed by... well, nothing.

    Press play to get the tools you need to make smarter choices. Listen wherever you listen to podcasts (and if its in your Infared sauna... no judgment!).

    -Tanja x

  • 414: 5 Questions that Sabotage Weight Loss

    414: 5 Questions that Sabotage Weight Loss

    · Fit in Real Life

    Are you tired of feeling stuck when it comes to your health and fitness goals? Do you ever wonder "why is it so hard to change when I know I need to?".

    It's probably because you're asking yourself the WRONG questions—and those questions could be the very thing keeping you from making real progress.

    In the latest episode of Fit in Real Life, I dive into the surprising power of the questions we ask ourselves every day.

    Whether you’re trying to lose weight, build strength, or simply take better care of yourself, the way you talk to yourself matters.

    In this episode, I’ll show you how to flip the script with a few simple mindset shifts. We’ll go over some common (but unhelpful) questions that so many of us ask and explore better ways to reframe them so you can actually move forward.

    If you’re ready to break out of your old patterns and create lasting change, this episode is for you.

    Take a listen!

    I'm glad you're here.

    -Tanja x

  • 413: 5 Things I've Learned from 6 Months of Therapy

    413: 5 Things I've Learned from 6 Months of Therapy

    · Fit in Real Life

    I want to be real with you today.

    For years, I thought I didn’t need therapy.

    I would tell myself, “I already know what to do… I just need to do it" and "I'm not so bad" and "what would I learn that I don't already know?"

    Maybe you’ve had those same thoughts, too?

    It took me a long time before I actually took that step to talk to someone.

    And even when I did, I went in thinking I just needed a little nudge in the right direction—a reminder of what I already knew.

    In short, therapy has been LIFE changing and LIFE giving.

    In this week's podcast I'm sharing my FIVE most valuable takeaways from working with my therapist that have helped me feel more peaceful and more WHOLE.

    -Tanja x

  • 412: A Powerful Evening Affirmation to Break the Nighttime Eating Habit

    412: A Powerful Evening Affirmation to Break the Nighttime Eating Habit

    · Fit in Real Life

    Ever find yourself in a late-night snack battle? You know, where you promise you’ll stop after a few bites... but suddenly you're elbow-deep in chips or cookies?

    Me too.

    But here's the thing: it’s not just about resisting the urge—it’s about being intentional with how you end your day.

    In my latest podcast episode, I share one simple evening affirmation that’s been a game changer for me and my clients when it comes to beating those nighttime cravings.

    It’s not just fluffy words either. This affirmation is backed by action. And it’s not just about stopping the snacking; it’s about how you want to wake up tomorrow—energized, proud, and excited.

    I also walk you through two more practical steps to help you rewire those nighttime habits for good.

    Press play and join me on this week's episode of the Fit in Real Life Podcast. 🎙️

    Im glad you're here!

    Tanja x

    P.S. Here's the other podcast I mentioned on Nighttime Eating.

  • 411: How I Plan my Strength Workouts

    411: How I Plan my Strength Workouts

    · Fit in Real Life

    When it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress.

    In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results.

    Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits your life.

    Here’s what you’ll learn in the episode:

    Why strength training is so important (and often misunderstood!) Strength training goes beyond muscle—did you know it also boosts your immune system and supports mental health? I break down the lesser-known benefits that make it essential for long-term health. The key movement patterns you should focus on Push, pull, squat, lunge, hip hinge, core work, and rotation. These movements cover every major muscle group and help you move better in everyday life. I also share how to correct imbalances for a stronger, more resilient body. Full-body workouts vs. split routines I explain why I prefer full-body workouts over splits and how you can get great results with just 3 strength sessions a week. (Spoiler: you don’t need to spend hours in the gym to see progress!) How to track your progress and why it matters Tracking your workouts helps you see where you’re improving and where you can push harder. It also makes it easier to stay consistent and motivated over time. The power of finishers for a metabolic boost Finishers are quick, intense bursts of activity that I add at the end of my workouts to increase calorie burn and improve endurance. I’ll share some of my favorites and how you can add them to your routine.

    Whether you’re a beginner or more experienced, this episode will give you the tools to build an effective, balanced strength training plan that supports your goals.

    Ready to take your training to the next level? Start with small steps.

    Whether it’s adding strength training for the first time or refining your technique, remember that consistency and progress are what matter most.

    -Tanja x

    P.S. If you'd like to see my exact workout routine, send me an email: [email protected]

  • 410: Let this be your kick in the butt

    410: Let this be your kick in the butt

    · Fit in Real Life

    Have you ever...

    ...eaten ALL. THE. CHIPS. because your kids opened the bag?
    ...polished off 3 glasses of wine because, well, it was a gift?
    ...blamed stress when you 'fell off the wagon?'.

    It’s easy to feel like the world (and people around us) are conspiring to derail our goals, but here’s the truth: it’s not about them. It’s about YOU.

    Let this week's podcast be your kick in the butt to start OWNING your choices and to stop letting feelings and circumstances dictate your choices.

    If you’ve ever said, "This is just the way I am" or "It’s too hard to change," this episode is for you. Change starts when you recognize that YOU have the power to shift your life, one choice at a time.

    You can control what you do. And in any situation, there is a choice.

    As always, I’d love to hear your thoughts. What’s one area where you can start taking more responsibility for your actions today?

    To your success,
    Tanja x

  • 409: Light Up Your Metabolism with Danielle Hamilton

    409: Light Up Your Metabolism with Danielle Hamilton

    · Fit in Real Life

    What do headaches, fatigue, insomnia, sugar cravings, and weight loss resistance have in common?

    Well, besides that they are all unpleasant experiences, they are also all signs of blood sugar dysregulation.

    And while eating more protein and less sugary carbs can help, changing your diet might not be enough to stabilize blood sugar, reverse insulin resistance and lose weight.

    This week on the Fit and Vibrant You Podcast, I am joined by Danielle Hamilton, a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert.

    In this episode, we dive deep into the science about circadian rhythm, and how light impacts our metabolic health, gut and hormones.

    Danielle breaks down the different kinds of light, how they affect us, and why it is important, and simple strategies to implement in your life.

    You are going to LOVE this episode!

    Danielle "Dani" Hamilton is a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert specializing in hypoglycemia, and reactive hypoglycemia. Her journey into this specialized field was fuelled by her personal battle with PCOS, which she successfully reversed after learning that blood sugar issues and insulin resistance were at the root.

    From overcoming PCOS, hypoglycemia, cystic acne, PMS, and weight loss resistance, Dani realized the power of stable blood sugar and its vital role in overall health. This drives her mission to empower others to recognize and remedy their blood sugar issues, even when the early signs are often dismissed or misdiagnosed.

    ENJOY!
    -Tanja x

    Instagram: https://www.instagram.com/daniellehamiltonhealth
    Facebook: https://www.facebook.com/daniellehamiltonhealth
    Website: https://daniellehamiltonhealth.com/
    Podcast: https://unlockthesugarshackles.buzzsprout.com/
    YouTube: https://www.youtube.com/channel/UCH9oPLW019uqEZc_Ftvyn5Q
    Blood Sugar Mastery Waitlist: https://www.daniellehamiltonhealth.com/blood-sugar-mastery

  • 408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)

    408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)

    · Fit in Real Life

    I have a love-hate relationship with tracking habits and activities.

    I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do.

    Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it.

    As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to see.

    Here are a few things I’ve learned about habit tracking:

    Don’t Overtrack. I used to track EVERYTHING—from dates with my husband to calories and the number of times I went live on Facebook. I spent more time curating the perfect life than living it. Now, I focus on the most important habits. Remember, just because you’re not tracking something doesn’t mean you’re not doing it Performing the Habit Might Not Be Enough.
    This is especially true for activities like dates with your spouse. You can go through the motions just to tick the box, or you can be more intentional and present.

    Assess Progress Toward Your Goal.
    If you’re tracking calories and workouts, make sure to check your progress occasionally—whether through a weigh-in or a body composition check—to ensure your habits are moving you toward your goals.

    Be Specific with Your Goals.
    If your goal is mindful eating, for example, make it specific: aim to eat mindfully for at least one meal a day.

    Take Out the Drama!
    Tracking habits is all about DATA. Ditch the shame and guilt when you’re not perfect. You’ll find you’re WAY more consistent when you approach tracking this way.

    It’s OK to Take Breaks.
    I don’t always track if I’m away or if it would be super inconvenient. Sometimes, I take weeks or even months off, and that’s perfectly fine.

    To make habit tracking easier, I’ve created a Google spreadsheet that helps me track my daily habits.

    Send me a dm or email me: [email protected] to download it!

    Take a listen to today's episode and I’d love to hear how it’s working for you and what habits you’re focusing on!

    Tanja x

  • 407: My Top Tips to Save Time in the Kitchen

    407: My Top Tips to Save Time in the Kitchen

    · Fit in Real Life

    SO MANY people swear that meal prep and planning will revolutionize their lives, make things easier, and dramatically improve their eating habits (and it's true, it will)... but then, they just don’t do it.

    Why not, you ask? Well, it turns out there are quite a few hurdles:

    Bandwidth to Get Started: We all have a million things on our plates, and starting something new can feel overwhelming. Perfectionism: The belief that everything needs to be perfect right out of the gate. Limiting Beliefs: Thoughts like “I’m just not good at this” or “I don’t have time.” Overcomplication: Making it more complex than it needs to be. Time: The eternal struggle of finding enough of it.

    The quickest way forward isn't to DO more, but to BREAK THROUGH these barriers.

    In this week's podcast, I’m diving into how we can SIMPLIFY meal prep and planning. We'll explore practical tips and tricks to save time in the kitchen and finally banish the dreaded “What do I eat?” question for good.

    Here are a few tips to get you started:

    Start Small: Don’t try to plan every meal for the week. Begin with just one or two meals. Batch Cooking: Cook larger portions and freeze leftovers for those busy days. Keep It Simple: Stick to recipes with minimal ingredients and prep time. Use a Planner: Write down your meal plan so you’re not scrambling at the last minute.

    Ready to make your life easier and your eating habits healthier? Tune in to our latest podcast episode and let’s simplify meal prep and planning together!

    I'm so glad you're here!

    - Tanja x

    P.S. Don't forget to subscribe so you never miss an episode!

  • 406: 7 Questions to Ask If You're Feeling Stressed And Overwhelmed

    406: 7 Questions to Ask If You're Feeling Stressed And Overwhelmed

    · Fit in Real Life

    Have you ever felt completely overwhelmed and stressed out? It’s that moment when everything seems too much to handle.

    You might feel the urge to numb out, cry, give up, or reach for comfort food. Perhaps you're even tempted to skip your workout because you’re just too busy.

    I can relate! That’s why I've put together this podcast on 7 powerful questions you can ask yourself when you're in such situations.

    And please, don't get overwhelmed by the number of questions. Simply choose one or two that resonate with you and focus on practicing them.

    Because, friend, you deserve to feel good. You deserve to find calm in the chaos.

    I am so glad that you’re here. Hit play, and let’s talk!

    -Tanja x

  • 405: 5 Diet Rules ACTUALLY Worth Following

    405: 5 Diet Rules ACTUALLY Worth Following

    · Fit in Real Life

    Over 300 episodes ago (episode 103), I recorded a podcast called The Diet "Rules" that are Actually Worth Following.

    It was one of my most popular podcasts, and this week I'm doing an updated version.

    My goal is to simplify nutrition. To throw out the dogmatic cult like approach and start to explore what works for you, while allowing some flexibility so that you can still make progress while enjoying life.

    There’s no doubt, nutrition matters. What you put into your body will affect how you feel, how your body looks and how your body functions. One of the question I get asked ALL the time is “what should I eat?”.

    If you rely on Dr. Google for your answer, you’ll find a spectrum of answers, from Atkins to the Zone Diet (and everything in between), all backed by hundreds of success stories and before and after pictures.

    They all work… For somebody. And they all work, usually for at least 4-6 weeks.

    We keep searching for the ‘best diet’ or diet hack that will easily help us shed pounds, have more energy, or reach any other goal we desire.

    But the truth is, there is no “best diet”. There’s only the best diet for YOU. And I believe that’s one that you can stick to.

    However, there are a few basic rules that are ACTUALLY worth following.

    And that's exactly what I share on this week's podcast.

    Press play and take a listen!

    -Tanja x

  • 404: The Truth Behind Health Studies

    404: The Truth Behind Health Studies

    · Fit in Real Life

    Have you ever been intrigued or perhaps confused by the sensational health claims you see on social media? Whether it's the latest superfood, a miracle supplement, or a new diet trend, understanding the truth behind these claims can be challenging.

    What should you believe? How much evidence is enough to change your habits?

    I'm excited to share with you the latest episode of the Fit + Vibrant You Podcast, where I explore the limitations of health studies and provide examples of how these sensational health claims are often not relevant in real life.

    In this episode, we delve into:

    The critical difference between correlation and causation in health research. How to discern between statistical significance and clinical significance – and why it matters to you. What to look for when learning about studies.

    The internet is FULL of comments from people who really don't understand science. The goal of THIS podcast is to help all of us become critical thinkers so we can understand what the science ACTUALLY tells us.

    Curious to know more? Tune in and empower yourself with the knowledge to navigate the complex world of nutrition and health studies.

    Your journey to informed health decisions starts here.

    -Tanja x

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