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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

36:12

193: How to Keep Fit at Home

Fit in Real Life ·

2020/07/20

Today we're going to talk about the "FIT" part in Fit + Vibrant. Today's podcast answers the questions you asked Fit + Vibrant You Facebook Community. Today's questions: 1. How do I get started with fitness? 2. What is the best exercise to do to get results? 3. What if I have knee or back pain? 4. How can I keep fit at home during COVID-19? I got you covered! My team at Ascend Fitness + Lifestyle has also put together a home workout guide for you with strength, cardio + mobility workouts,

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32:39

192: She Lost Her Weight For the Last Time

Fit in Real Life ·

2020/07/16

Imagine this... For several months (or even years), you put in the work: you workout, you track your food, you commit to 'clean eating' (or whole foods, keto, vegan, low fat, etc.)… You do your best. Yet, the results you so desperately want seem like a pipedream away :( I understand it’s downright depressing. It makes you even want to give up. And you wonder... how is this different? Most women I work with have been dieting for years, decades. And they wonder, how will this be different? And to

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35:04

191: How Do I Stop Eating When I'm Not Actually Hungry?

Fit in Real Life ·

2020/07/13

Eat when you're hungry. Stop when you're satiated. Sounds sooooo simple. And it is... but simple doesn't mean easy. "I don't know what it feels like to be hungry?" "How do I know if I'm hungry or bored?" "How can I curb hunger?" "I eat when I'm not hungry... how can I stop?" I've been getting a lot of questions about hunger, and this episode is dedicated to answering YOUR questions! Friend, grab your ear buds and press play and let's talk about HUNGER. This is YOUR show. If you have a question

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28:21

190: Is Accepting Yourself 20 Pounds Overweight...

Fit in Real Life ·

2020/07/06

You asked, I answered! Today's podcast comes from questions asked in the Fit + Vibrant You Facebook Community. Today's questions: 1. Is breakfast really that important? 2. If you feel that you are most likely 20 pounds overweight, but don't want to obsess about dieting and weight loss, does it make sense to say “To heck with it; I’m just going to be happy being this weight.”? 3. How do I figure out my macros and daily totals? This is YOUR show. If you have a question or topic suggestion, DM on

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24:11

189: What If You Fail? What If You Gain the Weight Back?

Fit in Real Life ·

2020/06/29

Picture this: you're making progress, you're gaining momentum. You're feeling good. And then, seemingly out of nowhere, the doubts and worries come knocking (they seem especially persistent at night when you're trying to sleep). What if I fail? What if I lose the weight and then gain it back again? What if I don't stick with it? What if they judge me? What if I offend her? What if I make the wrong choice? What IF. You ask the questions... and then your brain does what it does best: it looks

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30:39

188: Why Women Gain Weight During Menopause... and...

Fit in Real Life ·

2020/06/22

"What used to work no longer works." "I'm doing everything right, and I'm still gaining weight." "I just can't seem to lose an ounce." Many women gain weight around menopause. Losing weight during and after menopause may seem impossible. Hormonal changes, a drop in metabolism, stress and the aging process make it feel like an uphill battle. However, you absolutely CAN lose weight (or stop gaining) during menopause. Press play to learn several steps you can take to make weight loss easier during

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32:11

187: The Things That Get in the Way of Weight Loss +...

Fit in Real Life ·

2020/06/15

Weight loss is simple... just not always easy. We say we would give anything to lose the weight, that solving our issues with weight is a level 10 on the 'importance scale'. And even though we KNOW what we should do to drop the pounds, we still don't do it. What gets in our way? Join me on this week's episode to learn a few common themes that get in the way of having the body, and life you deserve. Listen in and take action! Links mentioned in the podcast: ⭐️ LIVE workshop with Tanja: The 3

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23:52

186: How to Stop All or Nothing Eating Once and For All

Fit in Real Life ·

2020/06/08

Are you either 100% in, or completely off the wagon? Many people identify as ‘all or nothing’ thinkers. "I'm a perfectionist" they say. They are either being really ‘good’, where they are completely on track with their eating, OR they ‘cheat’ with one too many glasses or wine or a bag or chips, and then throw in the towel for the rest of the day, week, or month. It’s black and white. All or nothing. And this type of thinking is one of the most common reasons people fail to lose weight, or fail

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26:44

185: Should You Weigh Yourself?

Fit in Real Life ·

2020/06/01

For many women, stepping on the scale can be an emotional endeavor. They do all the things: eat more veggies, workout, cut out sugar, and then the scale stays exactly the same. As a result, they either double down on their efforts, or (and much more commonly) give up. After all, what's the point of doing all this work if there's no payoff? My own weigh-in habits have changed over the years- from letting it rule my life, to throwing it out and not weighing myself at all. So, is a regular weigh in

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30:12

184: 3 Diet Myths that Need to DIE

Fit in Real Life ·

2020/05/25

Do you ever feel overwhelmed with all the conflicting information out there? Every diet plan, health guru, celebrity or friend has something different to say... and it keeps us STUCK. Do we eat breakfast or fast? Do we fuel or workouts with the shake or not? Should we eat every few hours to rev up our metabolism? If you're confused, you're not alone, and I got you covered! Join me in this week's podcast to kill a few diet myths that are holding us back from getting to our happy, healthy weight.

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29:32

183: Is Your Self Judgement Keeping You Stuck?

Fit in Real Life ·

2020/05/18

Judgement- of OURSELVES- keeps us stuck. We don’t commit because we are afraid we’ll fail. We numb out with more food after we eat something 'bad' so that we don't feel guilty. We let five Oreos turn into the box, and the wine, and the cold leftover pizza because we didn't live up to our own expectations of ourselves. We don't learn from our mistakes. We are just plain mean to ourselves. And we think that we can bully ourselves into a better body. And we are WRONG. Tune into this week's

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37:57

182: Is Your Fear of Judgement Keeping You Stuck?

Fit in Real Life ·

2020/05/11

We do a lot to avoid the possibility of being negatively judged by others. We don't speak up. We don't try hard. We don't tell others what we really want. We hold back our true selves. And it keeps us stuck. We might not fully pursue weight loss, or overcoming our eating challenges for fear of what our friends might think. Or if we'll be criticized when we order the salad at dinner. We don't share our feelings, and instead hold them inside, and and try to eat them away when they get too much to

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34:17

181: Is Weight Loss About Calories or Hormones?

Fit in Real Life ·

2020/05/04

For decades, we've been told to eat less if we want to lose weight. So, we started tracking points or calories in an effort to consume less than we burn. But in the past few years, more and more people are ditching the obsession with calories and moving to focusing on WHAT they eat and balancing hormones. After all, hormones are responsible for pretty much every process in the body: they control hunger, your salt balance, fertility, sex drive, and yes, your body's ability to store or burn body

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26:07

180: These Words Drain Your Energy + Will Power: Do...

Fit in Real Life ·

2020/04/27

Let’s face it, creating or sticking to good habits takes energy. It takes energy to overcome the urge for chips while watching a movie on a Tuesday night. It takes energy to plan your meals for the week. And so many of my clients want MORE energy- yet they unknowingly waste energy with a few simple words. These words drain your energy, your willpower and take the joy out of your healthy habits. Ever struggle with making healthy eating choices in the in the PM hours? Ever struggle with being

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16:57

179: Creating Structure + Routine Through COVID-19

Fit in Real Life ·

2020/04/20

We’re living in uncertain times, no doubt. Given that certainty is a core human need, many of us feel afraid, confused, overwhelmed. These emotions are valid and understandable.   BUT… there is another way. In this podcast, Kayla, MindBody Eating Specialist at Ascend Fitness + Lifestyle, share actionable strategies to create routine when you’re out of routine. You can absolutely make progress, or maintain the progress you’ve already made during this uncertain time, by maintaining a few

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24:58

Stay Motivated Stay Focused Stay On Track During...

Fit in Real Life ·

2020/04/17

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: https://www.facebook.com/tanjashaw/ Instagram:

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20:00

178: How to ACTUALLY Change Your Thoughts

Fit in Real Life ·

2020/04/13

When we want to improve our fitness, health, or lose weight we often start by researching diet plans and fitness plans. And that can work… for a while. But then life happens. Or we get bored of the program. Or we get resentful of giving up all the things we love. Or we don’t have support. And we go right back to where we started. If you really want to lose weight and keep it off, if you really want to live a healthier life and actually make it a LIFESTYLE then you have to do more than just

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14:30

177- Not eating ENOUGH with Kayla

Fit in Real Life ·

2020/04/06

If you’re trying to lose weight, it seems logical to try to cut as many calories from your diet as possible. After all, they say in order to lose a pound of fat, we need a 3500 calorie deficit. If we want results, we just cut calories. And if we want results faster, we just cut more calories…right? Not always. It is possible to eat TOO LITTLE- which despite best efforts, can result in a plateau or weight gain. In this podcast, I’m joined by Kayla Van Egdom, MindBody Eating Specialist at Ascend

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19:00

176: On Wasting Food

Fit in Real Life ·

2020/03/30

Today's podcast came from a listener: Hi Tanja, I hope you are well! I want to thank you so much for your free course and podcasts! They are so life-changing. Many aha moments for me- I can’t tell you how thankful I am. I have been diligent with the hunger scale, self care, and awareness of particular emotions etc, but I find the hardest part for me is wasting food. If I am full, and there is food on my plate, I hate to waste it, as I think of others in the world who go hungry, and how

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20:59

175: Self Care Through Social Isolation

Fit in Real Life ·

2020/03/26

Today's podcast came from a listener: Hi Tanja, I really enjoy your podcast, it brightens my day and I walk daily and have better health and self-talk thanks to you and this podcast. I’d like to say that during all this covid 19 stuff your audience needs your warm spirited inspiration more than ever so please ensure you still release your weekly content and maybe you could do a podcast focusing on ideas of self-care in times of isolation like walking, hiking, regulating how much news we are

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