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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

51:35

357: Aging WELL with Karen Viesta

Fit in Real Life ·

2023/09/11

Aging is not synonymous with decline. Read that again and let it sink in. It is possible for this decade of your life to be better than the last. It is possible to experience vibrant health and energy in your second half of life. It is possible that your best years are still to come. If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta. Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want to transform their bodies and

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21:48

356: Abundance, Generosity and Your Relationship with...

Fit in Real Life ·

2023/09/04

Do you ever feel like there's just not enough to go around? Maybe you feel restricted around food. Maybe you feel like success is a limited resource? I certainly feel like that. I wish I could write that last sentence that in past tense, but truthfully its a feeling that comes up a lot. I don't feel like there's enough. Wayne Dyer wrote "abundance is not something we acquire. It's something we tune into". And on this last week's hiking adventure I was given the opportunity to tune in. While

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31:58

355: My Favourite Workout Apps and Equipment

Fit in Real Life ·

2023/08/28

This podcast was inspired by a workout I did at home yesterday. It took less than 30 minutes, used very little equipment and definitely got the job done. Side note: I REALLY didn't feel like working out. But once I made the DECISION, I stopped arguing with myself and getting started became so much easier. I talk all about decision making in episode 352. Today I want to take you behind the scenes and share what I do for my workouts, my favourite fitness apps and favourite pieces of fitness

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30:43

354: 6 Tools to Make Consistency EASIER

Fit in Real Life ·

2023/08/21

Isn't it interesting how we're armed with so much information, yet creating meaningful change often feels like an uphill battle? They say "Knowledge is the first step, but application is where transformation truly happens," and I agree. You and I both know that change goes beyond theories – it requires action, and that's where the real challenge lies. It’s a classic case of "easier said than done." We've all been there, nodding our heads as we acknowledge that applying change is no walk in the

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32:26

353: Bloating, Constipation and Heartburn is Not Normal

Fit in Real Life ·

2023/08/14

My epic hike a few weeks ago was made possible by strong legs, a good attitude and a well functioning digestive system. We hiked 5 hours into the wilderness, and camped by a lake with no facilities. Arguably, squatting in the woods to poop is more pleasant than most pit toilets. Nonetheless, the trip would have been much different (or non existant) if I struggled with diarhea, stomach pain, bloating or constipation. Digestive issues affect many people, but is often overlooked, and we certainly

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28:31

352: The Gift of Making a Decision and Sticking With It

Fit in Real Life ·

2023/08/07

My dad always says that any decision is better than no decision, and I think he's right. When we waffle in indecision, we waste time and energy, and I don't know about you, but I need all the time and energy I can get. It's simple, but not always easy. I waffled in indecision on this podast. Which topic should I speak on? Should I redo it? Is it good enough? Should I record one or two today? Should I wait to record tomorrow after I plan it out better? Time wasted. Motivation wasted. Energy

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47:38

351: Breathe Your Way Better with Sachin Patel

Fit in Real Life ·

2023/07/31

What if there was something free, simple to use that could help you sleep better, reduce stress, improve your immune system, digestion and metabolism? What if you already had access to it? My friends, do not skip this episode! For years (in fact, just until the last few months), I avoided learning or engaging in anything related to breathwork. I thought I already was good at breathing. I thought I knew how important it is to breath properly. I thought learning to use your breath could be done in

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31:44

350: 10 Lessons to Upgrade your Life

Fit in Real Life ·

2023/07/24

I'm fresh off a week long vacation, getting lost in the woods with my son Jacob. We hiked just over 50K (and it was a tough 50K!) from Port Renfrew to Jordan River on the Juan de Fuca Trail. And it was AWESOME. Most of it, anyway. The first day was tough. The hike was a bit more 'up and down' and challenging than I expected. After 7 hours of hiking, my knees were sore, and I realized just how heavy my backpack was. By the time we got to our first campsite, I started doubting myself. I

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55:00

349: Health Hacks for Weight Loss and Consistency...

Fit in Real Life ·

2023/07/17

Do you WANT to take better care of yourself, but find that there is always something competing for your time? Do you wear multiple hats, balancing being a mom or grandmother, or caregiver with work, taking care of the household, and always find self-care and health goals at the bottom of your list of things to do? My friend, you’re not alone, and you’re going to love my interview with Caroline Milne. Caroline is an executive coach, helping women level up their health and lifestyle, with practical,

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24:53

348: Finding Your WHY for Weight Loss and Sticking to...

Fit in Real Life ·

2023/07/10

You've probably heard that if you want to create change, you need to find your WHY I agree. I think knowing the reasons why you want to do something, such as losing weight or improving your health is important. But what if you don't have a good reason why? Is wanting to be thin enough? I have some thoughts 🙋‍♀️ 1. You need a earth-moving reason why you want to lose weight. I have seen many people completely transform their life with a reason such as "I want to feel a bit better" or even "why

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45:14

347: Fatigue, Joint Pain and Too Much Iron with...

Fit in Real Life ·

2023/07/03

Do you suffer from fatigue, joint and muscle pain? Have you ever through that these symptoms could be due to iron overload? Iron is a crucial mineral necessary for maintaining good health. It plays a vital role as a primary component of hemoglobin, the molecule responsible for transporting oxygen throughout the body. By carrying oxygen to the cells, hemoglobin facilitates energy production and supports cellular development and repair processes. During the menopausal transition, which can be likened

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23:37

346: How Do You Want to Feel?

Fit in Real Life ·

2023/06/26

A few weeks ago I went on a camping trip and it was LOVELY. I spent the long weekend with my family, disconnected from the 'real world'. No cell phones, no social media, no day-to-day 'to-do's'. I slowed down, walked each day, I spent time in nature, and many hours sitting on a boat, watching the rhythmic pattern of the fishing rod. And yes, we caught lots of trout as well. I felt calm and I felt happy. And those are two feelings I want more of in my life. To state the obvious, it's much easier to

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50:48

FVY 345: Fulfillment and Freedom with Christine Jewell

Fit in Real Life ·

2023/06/19

Are you tired of pushing through each day, checking off the boxes, only to get up and do it all over again? Have you chased weight loss for the promise of happiness and confidence, only to still filled with self-doubt and criticism, just in a smaller dress size? Do you feel like you always must be doing something and have a hard time taking rest? My friends, I am deeply honoured to have my good friend, Christine Jewell, on the Fit + Vibrant You Podcast. Christine Jewell is a Certified High

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41:52

FVY 344: Heal Your Thyroid with Dr. Alan Christianson

Fit in Real Life ·

2023/06/12

What is thyroid dysfunction, exactly? What causes it? Is it reversible? Do we need medication? In this episode of the Fit + Vibrant You Podcast, I have a conversation with Dr. Alan Christianson, author of the Thyroid Reset Diet, where we discuss: The most common causes of thyroid disease and dysfunction How the foods we choose to fuel our body can actually help reverse thyroid disease What to look for on a blood test to assess thyroid function Why your lab results might appear ‘normal’ even

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27:12

343: 10 Questions to Change Your Life

Fit in Real Life ·

2023/06/05

Ever find yourself standing in the pantry, pondering the options for a midday snack when your energy dips? Do you negotiate the wine on a Tuesday night, even though you committed you would reserve the pinot for weekends only? Do you feel like you have too many things on your to-do list? Often we try to fight these urges and unhelpful habits by arguing with ourselves. “I want this”. “I shouldn’t have this”. “Just this one time won’t hurt”. “I can make up for it tomorrow”. “If I have it now I’ll be

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27:12

342: How to Create SPACE to Take Care of Yourself

Fit in Real Life ·

2023/05/29

There are so many people out there saying things like “we all have the same 24 hours in our day” as if lack of time is the issue.   In my experience, lack of time is NOT the issue.   The real issue is a lack of bandwidth, the mental capacity to make better choices, and all-or-nothing thinking.  it’s so much easier to make better choices when we feel calm, focused, and peaceful. Yet it’s so easy for stress and feelings of overwhelm to overtake our life.   If you want to create change in your

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30:48

341: Keeping Motivated when You're a Serial Starter

Fit in Real Life ·

2023/05/22

If you’re like many people, you feel inspired, motivated, and enthusiastic when you start a project or program. Maybe you've had a health scare, or are motivated to get in shape for an upcoming vacation. Either way, you are DRIVEN to take action. It almost feels easy. 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

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20:01

340: The Truth Behind "Calories In and Calories Out"...

Fit in Real Life ·

2023/05/15

You've probably heard about "calories in, calories out" when it comes to weight loss. Those "for" it say that this is the principle that governs weight loss: that weight loss or gain is determined by the balance between the calories consumed and the calories burned through physical activity and metabolic processes. Others say that this model is antiquated, and just downright wrong. In this week's podcast I share the real science behind the usefulness of the CICO model AND its limitations. If

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25:42

339: The Energy Series: Thyroid and Metabolism [Part 5]

Fit in Real Life ·

2023/05/08

In our final episode in the Energy Series, we're going to take a look at the thyroid gland, thyroid hormones and how it impacts your ENERGY. Fun fact: Did you know you have thyroid hormone receptors on every single cell of your body? Although we often associate the thyroid gland with our metabolism, the thyroid gland affects MANY functions in your body. Signs of an underactive thyroid gland (which is far more common and overactive) are: brain fog or memory problems hair loss low energy/ fatigue

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25:27

338: How I Make My Quick + Easy Protein Bowls

Fit in Real Life ·

2023/05/01

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 on instagram @tanja_shaw... along with many cat videos 😜). 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

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