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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

21:39

421: How to Overcome 3 Subtle Barriers to Change

Fit in Real Life ·

2024/12/02

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

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24:48

420: What to Do When You Feel Stuck and Unmotivated...

Fit in Real Life ·

2024/11/25

Ever hit that point where you just don’t want to go? You’ve been working hard, but suddenly, the motivation’s gone, energy is low, and you’re not sure what to do next. This happened to me last week, and it inspired this week's episode. I share exactly what to do when the motivation dips and energy is nowhere to be found. Here’s a quick preview of what I cover: Why feeling unmotivated sometimes is totally normal The importance of planning for low-energy days Tips on taking a “deload week” and what

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48:24

419: Hormones, Metabolic Health, and Weight Loss with...

Fit in Real Life ·

2024/11/18

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

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24:47

412: A Powerful Evening Affirmation to Break the...

Fit in Real Life ·

2024/09/30

Ever find yourself in a late-night snack battle? You know, where you promise you’ll stop after a few bites... but suddenly you're elbow-deep in chips or cookies? Me too. But here's the thing: it’s not just about resisting the urge—it’s about being intentional with how you end your day. In my latest podcast episode, I share one simple evening affirmation that’s been a game changer for me and my clients when it comes to beating those nighttime cravings. It’s not just fluffy words either. This

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30:14

411: How I Plan my Strength Workouts

Fit in Real Life ·

2024/09/23

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

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22:03

410: Let this be your kick in the butt

Fit in Real Life ·

2024/09/16

Have you ever... ...eaten ALL. THE. CHIPS. because your kids opened the bag? ...polished off 3 glasses of wine because, well, it was a gift? ...blamed stress when you 'fell off the wagon?'. It’s easy to feel like the world (and people around us) are conspiring to derail our goals, but here’s the truth: it’s not about them. It’s about YOU. Let this week's podcast be your kick in the butt to start OWNING your choices and to stop letting feelings and circumstances dictate your choices. If you’ve

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50:14

409: Light Up Your Metabolism with Danielle Hamilton

Fit in Real Life ·

2024/09/09

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

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27:15

408: How I'm Tracking My Habits (+ Which Habits I'm...

Fit in Real Life ·

2024/09/02

I have a love-hate relationship with tracking habits and activities. I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do. Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it. As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to

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26:41

407: My Top Tips to Save Time in the Kitchen

Fit in Real Life ·

2024/08/26

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:

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26:47

406: 7 Questions to Ask If You're Feeling Stressed...

Fit in Real Life ·

2024/08/19

Have you ever felt completely overwhelmed and stressed out? It’s that moment when everything seems too much to handle. You might feel the urge to numb out, cry, give up, or reach for comfort food. Perhaps you're even tempted to skip your workout because you’re just too busy. I can relate! That’s why I've put together this podcast on 7 powerful questions you can ask yourself when you're in such situations. And please, don't get overwhelmed by the number of questions. Simply choose one or two that

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27:57

405: 5 Diet Rules ACTUALLY Worth Following

Fit in Real Life ·

2024/08/12

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,

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27:29

404: The Truth Behind Health Studies

Fit in Real Life ·

2024/08/05

Have you ever been intrigued or perhaps confused by the sensational health claims you see on social media? Whether it's the latest superfood, a miracle supplement, or a new diet trend, understanding the truth behind these claims can be challenging. What should you believe? How much evidence is enough to change your habits? I'm excited to share with you the latest episode of the Fit + Vibrant You Podcast, where I explore the limitations of health studies and provide examples of how these sensational

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45:48

403: Overcoming Plateaus, Finding Balance and Losing...

Fit in Real Life ·

2024/07/29

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

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20:46

402: Redefining Self Care

Fit in Real Life ·

2024/07/22

Two months ago, If someone asked me if I take care of myself, I would answer yes. I strength train 2-3 x per week and hike or run the other days. I stretch and go for a walk most days. I journal most mornings and practice gratitude. I mostly choose healthy foods. I drink very little alcohol (and now not at all) I mostly enjoy my work. But then I read the book God on a Harley, and now I'm not so sure. In the book, God, who takes the character of the motorcyclist Joe, gives the main character six

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46:54

401: Holistic Health Healing with Autumn McLees

Fit in Real Life ·

2024/07/15

Autumn was told that her autoimmune condition would affect her ability to have another baby. She was told that it was incurable. But Autumn was determined to find another way forward. When you Know Better, You Do Better. That’s the name of her podcast, and Autumn McLees is on a mission to share an alternative to traditional practices in health care the food industry, dentistry, childbirth and beyond. and equip others to explore holistic health. Some of the key points from our conversation: The

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28:30

400: 3 Hormones You Need to Keep in Check to Lose...

Fit in Real Life ·

2024/07/08

I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose. In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey. Press play, better yet, go for a walk and press play, and join me on the Fit + Vibrant You Podcast

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51:54

399: Permission to Rest with Christine Jewell

Fit in Real Life ·

2024/07/01

Are you feeling burned out? Are you chasing success but feeling unfulfilled? Do you feel like you have the weight of the world on your shoulders? My friends, I am deeply honoured to have my good friend, Christine Jewell, on the Fit + Vibrant You Podcast. I personally get so much out of my conversations with Christine, whether as a guest on the podcast, or when we do our ‘walk and talks’. Christine is not only a true friend, but mentor and role model. In this podcast Christine shares: 💎 The moment

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28:47

398: 5 Things I Wish More Women Knew About Weight Loss

Fit in Real Life ·

2024/06/24

Exercise. Diet. Have a positive mindset. That pretty much sums up what most of us are taught about weight loss. And it can work... until it doesn't anymore. Join me on today's podcast as I share 5 things I wish more women knew about weight loss. If your goal is weight loss (or weight maintenance), this podcast is for you. And, if you're looking for help, I have a 12 week coaching program to coach women 40+ to end the struggle with food so they can lose weight without the obsession and feel free

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02:49

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Fit in Real Life ·

2024/06/20

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26:05

397: What it Takes to End the Struggle with Food

Fit in Real Life ·

2024/06/17

Greta had struggled with food for decades. She could stick with it for a while, but then would fall off the 'wagon'. And now, she's feeling FREE with food. She takes care of her health with joy. She no longer sneaks food. She is excited to go on vacations knowing she can enjoy herself AND feel good about her choices. And she's losing weight. So what does is really take to end the struggle with food? Join my conversation with my amazing client, Greta, as she shares the mindset shifts and strategies

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448 results

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