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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

30:01

225: How to STOP Nighttime Eating

Fit in Real Life ·

2021/03/01

I eat well throughout the day. But at night time, my cravings go wild and my evening turns into a feeding frenzy. I’m not hungry, but I just can’t seem to stop night time eating. What can I do? I just know that if I’d stop nighttime eating I’d lose weight. Sound familiar? I’ve heard some version of the above statement many, many times. And it’s time I tackle this topic on a podcast. Join me in this episode of the Fit and Vibrant You Podcast to discover why your eating may be out of control at

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23:07

224: Simple Strategies to Eat Healthier without...

Fit in Real Life ·

2021/02/22

“It can be tempting to blame failure on a lack of willpower or a scarcity of talent, and to attribute success to hard work, effort, and grit. To be sure, those things matter. What is interesting, however, is that if you examine how human behavior has been shaped over time, you discover that motivation (and even talent) is often overvalued. In many cases, the environment matters more.” -James Clear, Author of Atomic Habits When it comes to making healthier eating choices, a few simple changes to

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16:42

223: Make Weight Loss EASIER with These Questions

Fit in Real Life ·

2021/02/15

Ever find yourself standing in the pantry, pondering the options for a midday snack when you're bored? Do you negotiate the wine on a Tuesday night, even though you committed you would reserve the pinot for weekends only? Do you justify the chocolate after dinner by vowing you'll 'eat clean' tomorrow? So much of the struggle of sticking to healthier eating habits, or losing weight, is simply due to arguing with yourself. "I want this". "I shouldn't have this". "Just this one time won't hurt". "I

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26:54

222: Body + Self Acceptance + Appreciation [How to...

Fit in Real Life ·

2021/02/08

We THINK that body + self appreciation (acceptance/ respect/ love- you can choose which word resonates most with you) happens once we get in shape, lose the weight or are 'successful'. It doesn't. At best you'll have conditional love for yourself, which can turn to self-loathing with a few cookies. More likely, you'll keep your inner mean girl, just with a smaller body. Loving yourself, respecting yourself doesn't magically happen AFTER you lose the weight. Learning to love and accept yourself

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29:55

221: What's Working for Me in 2021

Fit in Real Life ·

2021/02/01

This week I'm doing something a bit different. I am drawing back the curtains on what I'm doing, what I'm working on, and what's working. I'm doing this not to suggest that you should be doing what I'm doing, but so that you can decide if there's something that resonates with you that you'd like to try on for yourself. I share: 💕 My actual goals 💕 How I'm setting up my week and day to make consistent progress toward my goals 💕 The mindset shifts and narratives I've adopted to stay on track-

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22:34

220: To Achieve Your Goal, Focus on THIS

Fit in Real Life ·

2021/01/25

Do you ever feel overwhelmed with where to start? Or you have SO MANY things you could do, or should do, and if you did them, you'd be happier and healthier... but you just can't seem to sustain it? Friend, I know exactly how you feel. And, there is another way. Together, in this podcast, we're going to strip away the overwhelm and complex plans in favour of something doable. Something that WILL give you results. Something that you CAN do. Listen in and take action. You got this. ❤️We're also

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19:42

219: How to Make Quick + Delicious + Fat Burning Meals

Fit in Real Life ·

2021/01/18

Sometimes I don't want to share how I eat because I don't think there's anything to share. I don't have any fancy recipes. My meals are certainly not 'Instagram worthy' (though I do often post to my stories @tanja_shaw). BUT... they work. They are simple to make. They don't take a lot of time. They keep me fueled for a long time. They are delicious, AND they support the goal of a fit, healthy body. If you want to feel good in your body but don't want to spend hours in the kitchen, this podcast is

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25:52

Fear of Weight Gain when Ditching Diets, How to Get...

Fit in Real Life ·

2021/01/15

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ How to overcome fear of weight gain when ditching the diets ➡️ How to get the motivation to start again ➡️ How can I get over my self doubt? When you’re ready to take the next step, here’s

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27:17

218: How to Be Consistent

Fit in Real Life ·

2021/01/11

“I’m really good for a while… then I fall off track.” “I eat really well, then I find myself snacking on the brownies in the staff room.” “I start each day with good intentions but end up eating the leftover pizza and kids’ crusts when I get home from work.” HOW DO I START BEING CONSISTENT? Most women I work with already had enough basic nutrition knowledge. They knew that they should exercise.... they just weren't doing it. They had tried EVERYTHING to lose weight, except consistency. This week,

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21:17

217: How to Handle "FOMO" (Fear of Missing Out)

Fit in Real Life ·

2021/01/04

I just won’t give up my wine. Wine is a big one. You can enter whatever you want though… the pub night with friends, parties, the pleasure of eating with abandon on the weekends. Chips at night while watching Netflix. The handfuls of chocolate chips when you're stressed. We keep searching for the hack that is going to let us eat whatever we want and keep up these habits AND lose the weight. I have some bad news, and some great news. Bad news: You will not get body transformation results without

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20:37

216: When "Life" Gets in the Way

Fit in Real Life ·

2020/12/28

"Something always derails me." "I do really well for a while, but then life happens and I can’t stick to my plan." I hear these words a lot, and they are simply not true. What's true is that 'life happens'. Whether it's the donuts in the staff room, tight work deadlines, holiday parties, a friend in the hospital, your child struggling with depression, or COVID-19... things are going to happen. Because this is life. What's not true is that you need to choose between 'life happening' and taking

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53:19

215: 5 Factors that Keep us Fat (and What to Do...

Fit in Real Life ·

2020/12/21

This week I’m joined by Jenn Trepeck, Optimal Health Coach and fellow podcaster. Join the conversation as she shares: 💕5 things we do that so many women unknowingly do that keeps the weight on 💕The WHAT to eat for fat loss (without counting points, calories or removing food groups) 💕How to combat stress (in 45 seconds or less) 💕What to do if you struggle with stress eating Jennifer Trepeck is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of

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32:20

Tips to Thrive over the Holidays, Anti-inflammatory...

Fit in Real Life ·

2020/12/17

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ What are some tips to thrive over the holidays? ➡️ Any suggestions for an anti-inflammatory diet to support fertility treatment?➡️ How do I start exercising when it's been a LONG while?➡️

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30:28

214: 11 Books that will Change Your Life

Fit in Real Life ·

2020/12/14

I almost always have two books on the go: one on audible, and one that I can read while sipping tea and cuddling with my cat. If you want some great reads to help you improve your relationship with food, yourself, or to simply keep 'sharpening the saw' on your journey as a fit, vibrant women, you've come to the right place. I am often asked for book recommendations, and this week I'm joined by Kayla Van Egdom, coach at Ascend Fitness and Lifestyle and in Fit and Vibrant Over 50, to share our top

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19:14

213: Perfectionism + Emotional Eating

Fit in Real Life ·

2020/12/07

One of the most common traits of people with eating struggles is PERFECTIONISM. Perfectionism is something I want for my surgeon, my airline pilot and my lawyer. I want THEM to be perfectionists at their craft. But when it comes to having a healthy, natural relationship with food, perfectionism is exactly what you don't want. Join me in this week's episode to discover WHY a perfectionist tendency is so detrimental, and more importantly, how to overcome this destructive pattern. When you’re

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39:07

212: Embracing a Changing Body with Marie, Julie +...

Fit in Real Life ·

2020/11/30

I have been listening to the Midlife Matters Podcast for a few months, and it feels like I’m having a cup of coffee (and laughs) with good friends. I love how Marie, Julie and Mindy NORMALIZE so many of the things we don’t really talk about in the middle years. I am delighted to have the opportunity to interview these lovely women on the Fit + Vibrant You Podcast and introduce them to you! Listen in as they share:⭐️ How their health, fitness goals, relationship with their body has changed over the

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32:03

211: How to Get, and Stay Motivated (Even When You...

Fit in Real Life ·

2020/11/23

Ever wish you had more motivation? Have you ever blamed lack of motivation for not reaching your goals, or even getting started in the first place? We say it all the time "I just need to get motivated", and then we passively wait for motivation to strike us. But what if motivation is not something that just happens to us? What if we could be motivated every single day? How would life be different? Join me in this episode of the FIt + Vibrant You Podcast for a conversation on MOTIVATION. We'll

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49:16

210: Pelvic Floor, Core + Incontinence with Courtney...

Fit in Real Life ·

2020/11/16

Ladies… I am THRILLED to share this conversation with Courtney Claggett, Kinesiologist and Core Confidence Specialist about your core and pelvic floor: incontinence, pelvic floor dysfunction, postnatal recovery and movement. Join us for a candid conversation to learn:⭐️ Why incontinence is common, but NOT normal… and what you can do about it⭐️ Why doing kegels might be doing more harm than good⭐️ How to properly strengthen your core and pelvic floor (hint: it doesn’t include crunches and planks)

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43:16

Injuries and Weight Gain, Eating with Anxious,...

Fit in Real Life ·

2020/11/12

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. This month I answer: ➡️ I've started gaining weight after surgery... what can I do? ➡️ I'm doing everything right, but it is so hard to lose weight... I'm hormonal... what can I do? ➡️ I'm overwhelmed and

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30:43

209: HOW to Change Your Mindset (and Why it Matters)

Fit in Real Life ·

2020/11/09

Have you ever said to yourself: "I just can't stay committed" or "I do really well for a while, and then something always seems to get in the way" or "I just need to get in the right mindset" And then you find yourself scrolling through Pinterest for healthy Instant Pot recipes, hoping you'll find the answer to your eating struggles. Except food isn't the problem. Most women I work with already know that kale and beans a better choice than Oreo cookies. Diets focus on the method, and while method

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