Fit in Real Life

As the year draws to a close, we're gifted with a unique opportunity to pause, reflect, and set the tone for the months ahead. The turning of a calendar page offers a fresh start—a chance to write a new chapter in the story of your life. For me, this isn't just a routine; it's a ritual. Every year, I set aside an entire day to review my businesses, assess what's worked, what hasn't, and plan for the year to come. Personally, I also dedicate time to reflect on my life and set intentions, both individually and with my family. This practice isn't just about goal-setting—it's about reconnecting with what matters most and ensuring the path forward aligns with your values and vision. In this week's episode of the Fit in Real Life Podcast, I'm sharing my process for: ✔️ Reflecting on the past year with honesty and grace ✔️ Setting meaningful goals and intentions that inspire action ✔️ Creating a framework for a year that feels fulfilling and aligned Whether you're looking to make big changes or simply want a more intentional approach to your year, this episode is for you. 🎧 Join me as we step into 2025 with clarity and purpose. Let's create a year worth remembering, together. -Tanja x

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 (tanja@tanjashaw.com). Thanks for listening! Tanja x

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

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/

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

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

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

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: tanja@tanjashaw.com

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

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!

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

Everything was going well in her life… except her weight. She was a smart, successful, driven person, why couldn't she lose weight? Can you relate? I am thrilled to share a very real conversation with Michelle Pfile. We decided to let the conversation unfold naturally and I'm so glad we did. Michelle is a former Top 100 Aveda Salon and Spa owner who pivoted everything at the height of her career to find true fulfillment and purpose by helping women find freedom through health and wealth. Today we discuss: ⭐️ The pivotal moment that lead Michelle to lose 80 pounds and change careers in her 40s ⭐️ How she swung into being obsessed with food and weight loss. finding the middle ground, and what she's learned from the journey ⭐️ How Michelle handled weight loss plateaus, even for months at a time ⭐️ Why it's so important to start listening to your own body, as hard as that may be ⭐️ How Michelle stays committed to taking care of her health and keeping the weight off. I can relate to so much of what Michelle has to say in our conversation. I found myself nodding along as Michelle shared her relatable, real, and powerful story. So, go out for walk or grab a warm beverage and listen in. You'll be glad you did. -Tanja x Connect with Michelle: http://michellepfile.com Instagram: https://www.instagram.com/itsmichellepfile/