Afleveringen
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Episode Summary: Everyone’s searching for the magic pill for fitness and health—but what if we told you we’ve found it? 🏆 In this episode, Sarah and Tanna reveal the one key ingredient that truly leads to long-term success: Consistency💪. While it may not sound as flashy as the latest fitness trends, consistency is the real game-changer when it comes to reaching your health and fitness goals.
Join us as we dive into why so many people fall into the trap of quick-fix solutions ⚠️, the dangers of all-or-nothing thinking 🚫, and how embracing consistency can transform your health journey. We share powerful mindset shifts 🧠, practical tips 📝, and proven strategies to help you stay the course, even on the tough days. If you’ve ever struggled with staying committed to your goals, this episode is a must-listen! 🎧
What You’ll Learn in This Episode: 🔥 Why consistency is the real magic pill for sustainable health and fitness. ⚡ The problem with extreme, short-term programs like 75 Hard. 🔄 How shifting from an all-or-nothing mindset to an all-or-something approach sets you up for long-term success. 🎯 Why making health and fitness part of your identity makes it easier to stay on track. 📅 The importance of treating workouts as non-negotiable appointments in your schedule. 📊 How visual tracking (like sticker charts and progress check-ins) helps reinforce motivation. 👥 Why surrounding yourself with the right community can make or break your consistency. 📖 The power of having a structured plan that eliminates guesswork in your workouts.
Key Quotes from the Episode:
"Success is neither magical nor mysterious. It is the natural consequence of consistently applying basic fundamentals." ✨
"Stop looking for the next big thing. The fundamentals—done consistently—are what actually work." 🏋️♀️
"If it’s in your calendar, it gets done. If it’s not, it doesn’t." 📅
"Surround yourself with people who inspire you to show up and be your best." 💕
Resources & Links: 🔗 Join the Healthy Role Models community: www.healthyrolemodels.com 📸 Follow Sarah & Tanna on Instagram: @healthyrolemodels 🎙 More Training for Life episodes: [Podcast Link]
Join the Conversation: 💬 What’s one small way you’re committing to consistency this week? Share it with us in the comments or tag us on social media!
Subscribe & Review: 🌟 If you loved this episode, be sure to subscribe to Training for Life and leave us a review. Your support helps us continue creating valuable content to keep you inspired on your health and fitness journey! 🚀💖
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Starting something new—whether it’s a fitness journey, a lifestyle change, or any big goal, comes with a mix of excitement and fear. In this episode, Sarah and Tanna dive into the emotions that come with new beginnings, from "nerve-cited" energy to self-doubt, comparison, and overwhelm.
They share personal insights, mindset shifts, and practical strategies to help you stay the course, embrace the process, and recognize your progress—no matter how small. Plus, they discuss the power of community and why surrounding yourself with the right people makes all the difference.
Tune in for:
💡 How to manage fear, uncertainty, and unrealistic expectations
🏆 The importance of celebrating small wins
🌟 Why adopting a beginner’s mindset can change everything
🔥 The mindset shift from “I have to” → “I GET to”
🙌 How community support can keep you motivatedWhether you’re just starting Healthy Role Models’ Spring Journey or tackling a new challenge in life, this episode will help you push through the mental blocks and stay focused on your “why.”
Hit play and get inspired to keep going!
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Zijn er afleveringen die ontbreken?
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In this episode, Sarah Gilks, founder of Healthy Role Models, and Tanna Payne, master trainer and former international Olympic weightlifter, dive deep into the power of words, self-belief, and overcoming limiting beliefs.
Inspired by the recent Nike Super Bowl ad that resonated with so many women, Sarah and Tanna explore the impact of negative voices ~ whether they come from others or from within. Sharing personal stories of being told they "couldn't" or "wouldn't" succeed, they flip the script and reinforce the idea that actually, you can.
In This Episode:
How negative self-talk and external doubt can shape our beliefs
The importance of awareness in creating change
Using community and support to push past personal barriers
Stories of perseverance: from pregnancy workouts to breaking through industry norms
Practical steps to rewire your mindset for successKey Takeaways:
Recognize limiting beliefs – Become aware of the negative things you tell yourself.
Challenge the narrative – Would you talk to a friend the way you talk to yourself?
Surround yourself with possibility – Find a community that lifts you up.
Take small, consistent actions – Change happens one step at a time.
Borrow belief if needed – When your confidence wavers, lean on those who see your potential.
This episode is about reclaiming your power and recognizing that the only limits are the ones you accept. Whether in fitness, business, or personal growth—actually, you can.
Follow us on Instagram @HealthyRoleModels, @sarahgilks, and @TannaPayne and let us know what limiting beliefs you’re breaking through!
Subscribe & Review: If this episode inspired you, please subscribe and leave a review! Your support helps us reach more women who need to hear this message. -
Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone! In this episode of Training for Life, Sarah and Tanna dive into the top three most effective types of exercise for women in perimenopause and beyond.
These types of exercise don’t just help you feel stronger—they boost metabolism, improve bone density, and keep hormones in check. What You’ll Learn:
💪 Why strength training is a must for bone density, muscle retention, and fat loss
🔥 How sprint interval training (HIIT) helps regulate insulin and torch calories
🦘The surprising benefits of jump training (plyometrics) for power, balance, and agility
💡 Practical tips on how to start—even if you’re a total beginner!
Perimenopause can start as early as your 30s—so no matter your age, now is the time to build strength and resilience. Plus, we share how to modify these exercises to fit your fitness level.
🎧 Tune in now and take control of your health, strength, and confidence! Links & Resources:
📌 Dr. Stacy Sims
📌 Episode on the Benefits of HIIT Training
📌 Join the Healthy Role Models Spring Journey (registration opens March 10) -
We All Need Coaches - Even Coaches Need Coaches!
Show Notes:
In this episode of Training for Life, Sarah Gilks and Tana Payne dive into the importance of having a coach—no matter your experience level. Whether you're an elite athlete, a seasoned trainer, or just starting your wellness journey, having a coach can provide accountability, fresh perspectives, and personal growth.They discuss:
✅ Why even experts need guidance to keep evolving
✅ How coaches help you break bad habits and push past stagnation
✅ The role of mindset—growth vs. fixed—and how it impacts progress
✅ The power of accountability and why it increases success rates by up to 95%
✅ What to look for when choosing the right coach for YOUPlus, they share personal stories about their own experiences with coaching, the lessons they've learned, and how seeking guidance has helped them level up in both fitness and life.
🔹 Who coaches YOU?
Let us know in the comments! -
In this episode of Training for Life, Sarah and Tanna dive deep into the science and strategy behind building and breaking habits. Whether you're looking to create new healthy habits or eliminate ones that no longer serve you, they share actionable tips to make change stick. Drawing from personal experiences and expert insights, they discuss habit stacking, pattern interrupts, activation energy, and why small, consistent changes lead to lasting results.
What You’ll Learn:
✔️ The key to successfully building new habits
✔️ How to break unwanted habits with a simple trick
✔️ The science behind habit stacking and activation energy
✔️ Why small, consistent changes lead to long-term success
✔️ Personal stories and practical strategies from Sarah & Tanna
Key Takeaways:
🔹 Habit Stacking: Pair a new habit with an existing one to make it automatic.
🔹 Pattern Interrupts: Stop bad habits in their tracks with a simple action or phrase.
🔹 Activation Energy: Make good habits easy and bad habits difficult.
🔹 Start Small: Focus on one habit at a time for lasting change.
Mentioned in This Episode:
📖 Atomic Habits by James Clear
📖 The Happiness Advantage by Shawn Achor
Join the Conversation:
💬 What’s one habit you want to build or break?
Let us know in the comments or on social media!
📲 Follow us on Instagram: @HealthyRoleModels
📩 Have a question? Email us through www.healthyrolemodels.com
Subscribe & Review:If you enjoyed this episode, please subscribe, rate, and review the podcast ~ it helps others find us and join the Training for Life community!
🎧 Listen now on Apple Podcasts, Spotify, or your favorite podcast platform.
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Episode Title: Beyond the Beach: The Little Things from Mexico That Changed Us 🌴🏖️
After a well-deserved week off, Sarah and Tanna are back with fresh insights, hilarious stories, and a whole lot of wisdom on how to bring those vacation vibes into everyday life!
In this episode, they chat about:
✅ Feeding bananas to sea turtles (who knew?!) 🍌🐢
✅ The magic of unplugging from social media 📵
✅ How intentional rest days can be a game-changer 😌
✅ The spicy benefits of reading for pleasure 📖🔥
✅ Why working out with your partner is actually super sexy 💪💖Plus, hear all about Sarah’s realization that achievement burnout is real and Tanna’s bold new goal: scheduling a “Do Not Disturb” day!
Get ready for laughs, real talk, and some seriously good takeaways to help you feel recharged ~ no plane ticket required!
🎧 Tune in now and let’s train for life together!
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In this episode, Sarah and Tanna explore why New Year’s resolutions often fall short and how shifting your focus to intentions can lead to lasting change. They discuss the common pitfalls of unrealistic expectations and poor planning, offering actionable strategies to create a more meaningful approach to personal growth.
Key takeaways include:
Intention Over Resolution: Set goals that come from within and align with your values, rather than rigid, external expectations.The Power of Vision Boards: Learn how crafting a vision board with meaningful words and images can help manifest desires and maintain focus throughout the year.A Guiding Word for the Year: Choosing a word like "courage" or "balance" can act as a powerful touchstone for decision-making and personal growth.Small, Sustainable Habits: Emphasize the importance of incremental, achievable steps over sweeping changes and start whenever you're ready—no need to wait for January 1st.Tune in for practical tips and inspiration to help you approach the year ahead with clarity, purpose, and confidence.
Sarah also covers the Healthy Role Models Acronym- GRIT:Link to episode on G.R.I.T. ~ the process for creating LASTING change
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In this episode, Sarah and Tanna explore Sarah’s favourite tactical lessons from EPIC, an annual learning mastermind event. From Dr. James Rouse, they unpack the powerful connection between the words we use and our physical and mental health ~ reminding us that how we talk to ourselves can shape our well-being.
Dr. Robyne Hanley-Dafoe’s insight on counting blessings and practicing gratitude offers a calming strategy for sleepless nights when worries and to-do lists feel overwhelming. Finally, Alan Stein Jr.’s concept of “performance gaps” hits home: identifying where you’re falling short of living fully and learning how to consciously create space for what truly matters.
Tune in for practical wisdom on shifting your mindset, cultivating peace, and closing the gap between where you are and where you want to be.
Links to Speaker Podcasts:
Dr. Robyne Hanley-Dafoe: Resiliency Redefined
Dr. James Rouse: Change Agents
Alan Stein Jr.: Raise Your Game -
In this episode, Sarah and Tanna share their best strategies for thriving during the holiday season while staying true to their health goals. Sarah highlights the power of making choices that let you feel great the next day, like skipping extra drinks or preparing a healthy dish for family gatherings. Both talk about how a pre-event protein-based snack helps them avoid overindulging at carb-heavy celebrations. They also stress the importance of saying “no” to events that don’t align with their lifestyle or bring joy. Wrapping up the conversation, they discuss how keeping promises to yourself during the holiday rush builds confidence, making the season not just about celebration, but also about feeling your best.
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In this episode, Sarah and Tanna tackle the complex topic of stress. They explore the difference between good stress, which pushes you toward growth, and bad stress, which can leave you feeling overwhelmed and stuck. Sharing personal stories and strategies, they discuss how they handle the inevitable bad stress that life throws their way and highlight why not all stress is created equal.
From learning how to harness stress to fuel success to practicing techniques that ease the burden of the bad, this episode is packed with insights to help you find balance and thrive under pressure. Whether you're feeling the weight of stress or wondering how to turn it into a positive force, Sarah and Tanna have you covered!
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Breaking Free: Why Free Weights Win Over Machines In this episode, Sarah and Tanna dive into the pros and cons of training with free weights versus machines—and why free weights can be a game-changer. Sarah shares her fitness journey, starting out in the aerobics room, gradually working up the courage to use machines, and eventually finding her confidence with free weights. If she could go back in time, she’d tell her younger self to get instruction early and embrace free weights sooner. Tanna, on the other hand, began her training with free weights and credits them for giving her exceptional form. She reflects on how her solid start wasn’t everyone’s experience and how important proper guidance is for building strength safely. Whether you're a free weight fan, a machine regular, or just starting out, this episode will inspire you to rethink your approach to strength training.
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In this episode, Sarah and Tanna get real about the journey to accepting their natural builds—celebrating the strengths they’ve found in the bodies they have rather than the ones they thought they wanted. Sarah opens up about her long-time wish to look like the taller, leaner fitness influencers she once admired, while Tanna shares her struggles with wanting a long, slender torso.
Together, they explore the freedom that came when they stopped forcing their bodies into ideals that didn’t match their natural frames. Tanna talks about taking on Olympic weightlifting, even with long femurs that might challenge her form, while Sarah focuses on the joy she finds in balancing health, fitness, strength, and being a devoted mom. This episode is a refreshing reminder that true strength and beauty come from owning and embracing the body that’s uniquely yours.
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In part two of their nutrition deep dive:
Link to part 1: What We Eat in a Day: Real-Life Nutrition That Actually Works (Pt 1)
Sarah and Tanna focus on the power of pre and post-workout nutrition for maximizing energy, endurance, and recovery. They share their tried-and-true strategies for fueling workouts, including the importance of the post-workout protein window, how they structure their meals around workouts, and why they avoid fats right before and after exercising.
They break down what they eat to optimize performance, support muscle recovery, and stay on track with their fitness goals. With insights into timing, nutrient balance, and recovery strategies, this episode offers practical tips to help you fuel smarter, train stronger, and get the most out of your workout sessions.
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In this episode of Training for Life, Sarah and Tanna give listeners an inside look at what they eat in a day, sharing personal nutrition tips and daily habits that fuel their active lives. Tanna breaks down her approach to tracking macros, giving insight into how she balances her meals for optimal energy and muscle support. Meanwhile, Sarah shares her intuitive eating approach, focusing on listening to her body and prioritizing protein to stay fueled and feeling her best.
They each reveal how they split up meals, snacks, and nutrients throughout the day to maintain a healthy, sustainable diet. Whether you're a dedicated tracker or prefer a more flexible style, Sarah and Tanna’s discussion offers practical ideas to help you find your own approach to eating well and staying strong on your health journey.
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In this episode of Training for Life, Sarah and Tanna explore the significance of adult friendships and the powerful impact they have on your health, longevity, and overall happiness. They dive into how strong, supportive relationships can provide emotional stability, reduce stress, and even improve your quality of life. But as they share personal experiences, they also acknowledge that sometimes people just aren’t your people—and that's okay. Learning to prioritize the right relationships can be key to building a healthier, happier you. Tune in for insights on navigating friendships and fostering meaningful connections that truly enrich your life!
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In this episode of Training for Life, Sarah and Tanna dive deep into the transformative shift from chasing short-term wins to embracing lifelong wellness. Sarah shares her experience of competing in a figure competition—an intense journey of strict dieting and grueling workouts. But a few months in, she questioned whether this was truly a healthy goal, especially as a role model for her 6-year-old daughter. Was this really the kind of example she wanted to set?
Tanna reflects on her ambitious leap into Olympic weightlifting, deciding to aim for the World Championships after just a few lessons. Both women discuss the realization that while short-term achievements can be motivating, true wellness is about sustainable habits that support long-term health and happiness. If you're ready to shift your mindset from temporary results to lasting wellness, this episode will inspire you!
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White Knuckling Through Life: Why Trying to Do It All Doesn’t Work! In this episode of Training for Life, Sarah and Tanna tackle the all-too-common habit of "white knuckling" through life ~ pushing too hard, trying to juggle too many tasks, and overwhelming yourself by attempting to install every good habit at once. Sound familiar? The result is often burnout, frustration, and falling short on all fronts. Sarah and Tanna share personal stories and insights on how trying to do too much at once can lead to failure. They explore healthier approaches to building habits, focusing on realistic, sustainable changes that actually stick. If you’ve ever felt like you’re trying to hold everything together but nothing’s working, this episode is for you!
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In this episode of Training for Life, Sarah and Tanna dive into a topic that impacts 90% of women ~ cellulite. They get real about their own struggles with it and how even being incredibly fit doesn’t erase those little dimples.
But here’s the truth: cellulite is NORMAL and if you're looking after your health, then it's time to work on our MINDSET. Sarah and Tanna emphasize that focusing on your overall health and strength is what really matters. You can be strong, fit, and proud of what your body can achieve ~ with or without cellulite! They encourage shifting your mindset from fixating on appearance to valuing your health, strength, and abilities, setting a powerful example for others.
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Is Sweat the Sign of a Good Workout? In this episode of Training for Life, Sarah and Tanna tackle the common misconception that a good workout has to leave you drenched in sweat. They break down why focusing solely on cardio, especially as we age, can lead to muscle loss and fewer long-term health benefits. If you've ever wondered whether you're working hard enough when strength training doesn’t make you sweat like cardio, this episode has the answers. Sarah and Tanna explain the importance of building muscle, how it supports your overall health, and why sweating less doesn't mean you’re working out less effectively. Tune in to find out how to shift your focus from just cardio to a balanced routine that will help you stay strong and fit for life!
Episode on Benefits of STRENGTH Training ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000643808133
Episode on Benefits of High Intensity Interval Training (HIIT) ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000648355262 - Laat meer zien
