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PODCAST

Fit in Real Life

Are you ready to get real results and feel your best—without extreme diets or rigid rules? The Fit in Real Life Podcast is for YOU. Whether you"re looking to lose weight, get stronger, or simply take better care of yourself, this show will give you the tools to achieve lasting results. I"m Tanja Shaw, and together we"ll explore science-backed strategies for long-term health, consistency, and lifestyle changes that work. You deserve to feel good—let"s make it happen! Got questions or topic ideas

health & fitness nutrition

All Episodes

27:07

317: Cortisol, Weight Loss and Living a Vibrant Life

Fit in Real Life ·

2022/12/05

Weight loss might be a high priority for you, but it's not for your body. Your body's first priority is survival. And if you are chronically stressed, your body will prioritize stress management (survival) over your metabolism. But stress isn't just work deadlines, a tight budget and rush hour traffic. There are many other stressors that you might not even be aware of, and yet they are impacting how you feel (and yes, your ability to lose weight) every single day. Press play and join me for a bit

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28:44

316: Not Feeling Motivated or Enthusiastic On Your...

Fit in Real Life ·

2022/11/30

The two questions I get asked the most often are: "How do I get motivated?" and "How do I get more consistent?" If you're like most people, you feel inspired, motivated, and enthusiastic when you start a project or program. But over time, that motivation wanes. You feel less excited to close the kitchen after dinner. You feel less enthusiastic about drinking sparkling water instead of wine. You feel less motivated to get up before sunrise to go to the gym. In the past, you've given up. You

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31:17

315: The Underlying Cause of Your Sugar Cravings

Fit in Real Life ·

2022/11/21

Instead of learning tools and mindset strategies to overcome sugar cravings, wouldn't it be better if you didn't have them in the first place? I USED to think overcoming sugar cravings was just about mindset; and while I still think mindset is important, it's not everything. There's a lot we can DO to minimize cravings, so that we don't need to practice our mindset ninjas skills every night when the oreos call. And that's exactly what we're going to do in this podcast. Grab your device, hit play

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25:34

314: 4 Important Reminders to Get the Body and Life...

Fit in Real Life ·

2022/11/14

Friend, I don't know about you, but I often need to hear things more than once before they sink in. I need to REMIND myself of helpful tools and mindset shifts often. I can listen to a podcast or read a book and feel motivated and inspired, and then go take action. But then, as the days and weeks pass, I can find myself drifting into unhelpful thoughts and old patterns. I'm pretty sure I'm not alone 🙋‍♀️ But with every reminder, the tools and mindset shifts borrow a little deeper into my being,

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19:22

313: Some of the Most Important Habits will Not...

Fit in Real Life ·

2022/11/07

Chances are, if you're reading this or listening to this podcast, you want to lose weight without the diet obsession. You want to get to your happy, healthy weight and STAY there. You want to get consistent and stay consistent. You don't want to think about food all the time. I hear you. What you want IS possible, but the path to get there is not a straight line. It can be messy, it can feel uncomfortable, and some of the steps to get there might not lead to weight loss. In fact, some even might

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49:34

312: Menopause is NOT Just about Your Hormones with...

Fit in Real Life ·

2022/10/31

Menopause is NOT just about your hormones. Yes, you read that right! While hormones might be the first thing you think of when you think of menopause, if you want to thrive in perimenopause, menopause and postmenopause, there are many other factors you must consider. If you want to feel good at this stage of your life (and I don't know who wouldn't!) you're going to love my interview with Jennifer Harrington. Jennifer (Jenn) Harrington is a Naturopath who specializes in naturally supporting women

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56:40

311: Can You Pursue Food Freedom AND Weight Loss with...

Fit in Real Life ·

2022/10/24

Can food freedom and weight loss goals co-exist? Can you love your body and still want to lose weight? Can you have discipline without rigidity? In a world of polarized views, it's easy to fall into the trap of black and white thinking, and to end up confused and stuck in a pattern or all-or-nothing actions. If you want to find that middle ground of consistency and sustainability, WHILE getting results and loving the journey, you're going to want to listen to my conversation with Jess Brown. We

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17:49

310: Your Comfort Zone is Not a Good Benchmark

Fit in Real Life ·

2022/10/17

"When you’re not used to being confident, confidence feels like arrogance. When you’re used to being passive, assertiveness feels like aggression. When you’re not used to getting your needs met, prioritizing yourself feels selfish. Your comfort zone is not a good benchmark." One of our members posted this quote from Dr. Vassilia (@junocounseling) to our members' Facebook group a while back. It's the kind of thing you see on social media and think 'so true'... and then move on to the next thing.

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22:26

309: How to Tell if Your Diet is Working for YOU

Fit in Real Life ·

2022/10/10

I said the D Word! Call it a diet, lifestyle, eating habits, I am simply referring to the food that you put into your mouth. Undoubtedly, what you put into your body impacts how your body looks, functions, and how you feel. There are plenty of eating styles and ‘diet plans’ to choose from: from Atkins to the Zone, vegan to paleo, low fat to high fat and everything in between. Proponents of each diet tout that their plan is better because of X, Y and Z, and each are backed up with plenty of before

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29:38

308: Learning to De-Stress without Food

Fit in Real Life ·

2022/10/03

Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you’re stressed? It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead. “O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever. You KNOW that eating doesn't really help resolve the cause of the stress, but in the moment, the chips, chocolate or wine are

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28:21

307: How to WANT to Do What You Need to Do to Lose...

Fit in Real Life ·

2022/09/26

Have you ever thought that maybe you don't 'want it' enough (the weight loss results) because you're not doing what it takes? That if you had a WANTED to lose weight more, you'd stick to your plan? You'd drink your water, go for a walk to unwind instead of going to the wine, and close the kitchen after dinner? I believe that you do WANT it enough. But what you might not have created is the WANT to do what you need to do to lose the weight. You see, as humans, we are motivated by pain and

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27:49

306: How to Take Care of You Without Feeling Guilty

Fit in Real Life ·

2022/09/19

I often get asked "how do I take care of myself without feeling guilty?" There's actually two parts to this: 1. How do I take care of myself 2. How can I stop feeling guilty when I put myself first And friend, we're going to dive into both parts in today's episode. I'm so excited you're here because this is a topic that comes up a lot. We put everyone else's needs before our own, and end up feeling exhausted, underappreciated, resentful and frustrated (and with unwanted pounds). That's about

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14:04

305: Why Are Some People Successful?

Fit in Real Life ·

2022/09/12

Have you ever looked at other people's success and thought "I can't do that because _________". That somehow they are different from us? I certainly have. We think that somehow things are easier for them. Or they possess some natural talent that we don't have. And these thoughts serve us... they make us feel better for settling for the status quo. We can feel better for settling, or we can feel better for achieving what we really want. Friend, press play and join me for a quick kick in the

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22:23

304: 3 Reasons You Fizzle Out on Your Weight Loss...

Fit in Real Life ·

2022/09/05

Good morning! On this week's podcast I share 3 reasons why you fizzle out on your weight loss journey. It's so common to start strong; you're excited! You're motivated! You believe that THIS TIME will be different. But over time, you find yourself slipping back to old habits. Things aren't quite as exciting anymore. You're bored. You lose focus. Once you know about these three common reasons you fizzle out, you can do something about it! Let's do this. And be sure to grab your spot in the FREE

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22:27

303: Can You Level Up Your Eating without Regressing...

Fit in Real Life ·

2022/08/29

You have ditched the diet cycle, and have normalized your relationship with food, and you're actually nice to yourself (most of the time anyway ;), but you want more. You really do want to lose some more weight, or level up your fitness, but you're afraid that you'll revert back into the diet obsession. There are many people out there who say that intentional weight loss is the cause of diet obsession and self hate. I strongly disagree. I believe you can have a joyful, peaceful relationship

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22:56

302: Are You Confused about What to Eat?

Fit in Real Life ·

2022/08/22

There is no single, optimal diet for every person. In this episode of the Fit + Vibrant You Podcast I share my thoughts on WHY you might be confused about what to eat and to bring some clarity to all the confusion and misunderstanding that's out there in order to help you make more informed and better choices for your own dietary approach. I'm really glad you're here! If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I

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20:13

301: When You No Longer Believe In Yourself [From the...

Fit in Real Life ·

2022/08/15

If you believe it, you can achieve it. Undoubtedly, you’ve heard that quote before. We say it, we take it as lip service. But take a moment to really think about what it means. Let it sink in. If you believe it. You can achieve it. The inverse would be: if you don’t believe it. You can’t achieve it. Do you believe you yourself? Do you believe you can achieve your goals? That you can lose the weight and keep it off? That you can create a permanent lifestyle change? Get out of debt? Get that job

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33:05

300: Carbs, Calories and Stopping the Spiral Once it...

Fit in Real Life ·

2022/08/08

Today I am answering YOUR questions on the Fit + Vibrant You Podcast. I answer your questions on carbs, how many calories a post menopausal women needs, journalling, how to stop the spiral once it starts and how to become aware of the bad habits you do without thinking. This is your show, and if you have a question you’d like me to answer on the podcast, please email me at tanja@tanjashaw.com, or DM me on social media (Instagram is best: instagram.com/tanja_shaw) Grab your ear buds, press play and

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36:18

299: My Favourite Tools for Consistency

Fit in Real Life ·

2022/08/01

Hello friend! Today on the podcast i'm sharing a few of my favourite tool and mindset shifts that have helped me get consistent and stay consistent. Let's have a chat about... 💕 How to know when to quit... because sometimes you need to! 💕 Learning how to pivot when 'life happens' 💕 How to make staying on plan EASIER Press play on this podcast, listen in, and then take action. I’m glad you’re here. -Tanja x Thanks for listening! And if you are loving the podcast it would mean a lot to me if

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23:40

298: When You're Stuck in Comparison Mode

Fit in Real Life ·

2022/07/25

You've probably heard somewhere along the way that you shouldn't compare yourself to others. Or the only person you should be better than is who you were yesterday. These quotes and statements make really lovely quote cards, but making it a practice is a very different story. We DO compare ourselves to others. It's normal, and sometimes it's even helpful. And sometimes it's not helfpul to compare yourself to where you were yesterday. Join me for some real talk on comparison mode. As you listen,

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