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PODCAST

Training for Life

Sarah Gilks and Tanna Payne

Join Healthy Role Models founder, Sarah Gilks, and Master Trainer/Elite Olympic Weight Lifter Tanna Payne, in the "Training for Life" podcast. With a combined 5 decades in health, fitness and training women of all ages, they share candid conversations with you from the peaks and valleys of their lived experiences. Their goal? Laughter, inspiration, and guiding you towards becoming the healthiest and happiest version of you. www.healthyrolemodels.com @healthyrolemodels

health & fitness fitness

All Episodes

17:50

Our Favourite Daily Rituals to Feel Good in Your Skin...

Training for Life ·

2025/10/27

When’s the last time you looked in the mirror and truly felt good about what you saw?In this candid and heartfelt episode, Sarah and Tanna open up about body image, aging, and the quiet (and sometimes loud) discomfort many women feel as they see their reflection change over time. Together, they unpack what it means to look with soft eyes—to see strength, gratitude, and self-respect instead of criticism. You’ll hear them discuss:• The shift from external validation to intrinsic self-worth•

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16:01

You’re Not Too Late...and You’re Definitely Not Too Old!

Training for Life ·

2025/10/20

Ever catch yourself thinking, “I wish I started earlier…” or “It’s too late for me now”?In this empowering episode of Training for Life, Sarah and Tanna dive into those sneaky limiting beliefs that whisper “you’re too old” or “you missed your window.” Together they unpack how to: Reframe age as a superpower ~ with more wisdom, grit, and emotional strength than ever before. Think about your future self~ the one who’s high-fiving you for starting today. Understand the science of

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16:40

Train with REAL women ~ NOT Robots!

Training for Life ·

2025/09/04

Description:In this episode, Sarah and Tanna go on a much-needed rant after discovering the rise of AI-generated avatars promoting fitness programs online. 🤖💪 They unpack why this trend is so harmful, especially for women, and why real, diverse, imperfect, and powerful women are the true role models we should be surrounding ourselves with. 👏✨ Expect raw honesty, fired-up energy, and a reminder of what real health looks and feels like. You’ll walk away feeling more grounded, connected,

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20:45

“Why Isn’t This Working Faster?” (And What We Wish...

Training for Life ·

2025/06/05

💭 In this episode, Sarah and Tanna dive deep into one of the biggest mindset blocks in health and fitness: expecting fast results in a long-game process. If you've ever felt discouraged because change isn't happening "fast enough"—this one's for you.⚡️ In a culture addicted to quick fixes, overnight transformations, and before-and-after pics, it’s easy to think you’re behind, failing, or not doing enough. But real change? The kind that actually sticks? It’s steady. It’s layered. And it’s

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17:16

Our Favorite Mindset Shift Lately? JOMO. Here’s Why.

Training for Life ·

2025/05/15

✨ Episode Summary: In this episode of Training for Life, Sarah and Tanna dive into something most of us experience, but rarely talk about openly: FOMO (Fear of Missing Out). From social media comparison spirals to feeling pressure to say yes when your heart says no, they explore how to shift out of anxiety and into alignment by embracing JOMO (Joy of Missing Out) ~ a mindset rooted in presence, intention, and self-trust. You’ll hear real-life stories, honest insights, and practical

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19:27

What If You’re Holding Yourself Back Without...

Training for Life ·

2025/04/24

Episode Summary: In this episode of Training for Life, Sarah and Tanna get real about a mindset that seems smart — but can secretly hold you back: skepticism. Whether it shows up as cynicism, sarcasm, perfectionism, or straight-up side-eye.This episode explores how skepticism is often a form of emotional armor — a way of staying in our comfort zone instead of risking real change. They unpack: Why it’s easier to judge or criticize than to try How skepticism can feel safe — but actually keeps

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19:20

Supplements Tanna and Sarah Swear By (and WHY)

Training for Life ·

2025/04/10

Episode Summary:People don’t talk about this stuff enough—but Sarah and Tanna will. From magnesium to mushrooms, collagen to creatine, this candid episode dives into the supplements they personally take every day and why. This is not a generic list from Google. These are the daily go-to's that support their mood, brain, hormones, skin, hair, performance, and digestion—with a whole lot of laughter in between (and yes, fish burps make a cameo). 💡 You’ll also learn: Which magnesiums do

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20:42

The Truth About the “Magic Pill” for Fitness & Health...

Training for Life ·

2025/04/03

Episode Summary: Everyone’s searching for the magic pill for fitness and health—but what if we told you we’ve found it? 🏆 In this episode, Sarah and Tanna reveal the one key ingredient that truly leads to long-term success: Consistency💪. While it may not sound as flashy as the latest fitness trends, consistency is the real game-changer when it comes to reaching your health and fitness goals.Join us as we dive into why so many people fall into the trap of quick-fix solutions ⚠️, the

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21:35

Overwhelmed? Stuck? Ready to Quit? Sarah & Tanna Have...

Training for Life ·

2025/03/27

Starting something new—whether it’s a fitness journey, a lifestyle change, or any big goal, comes with a mix of excitement and fear. In this episode, Sarah and Tanna dive into the emotions that come with new beginnings, from "nerve-cited" energy to self-doubt, comparison, and overwhelm.They share personal insights, mindset shifts, and practical strategies to help you stay the course, embrace the process, and recognize your progress—no matter how small. Plus, they discuss the power of

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21:13

They Said We Couldn’t—So We Did! Our Thoughts on...

Training for Life ·

2025/03/13

In this episode, Sarah Gilks, founder of Healthy Role Models, and Tanna Payne, master trainer and former international Olympic weightlifter, dive deep into the power of words, self-belief, and overcoming limiting beliefs.Inspired by the recent Nike Super Bowl ad that resonated with so many women, Sarah and Tanna explore the impact of negative voices ~ whether they come from others or from within. Sharing personal stories of being told they "couldn't" or "wouldn't" succeed, they flip the

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21:16

Stronger, Leaner, Happier: Our Top 3 Exercises for...

Training for Life ·

2025/03/06

Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone! In this episode of Training for Life, Sarahand Tanna dive into the top three most effective types of exercise for women in perimenopause and beyond.These types of exercisedon’t just help you feel stronger—they boost metabolism, improve bone density, and keep hormones in check. What You’ll Learn: 💪 Why strength training is a must for bone density, muscle retention, and fat loss 🔥 How sprint

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17:05

The One Thing That Keeps Us Growing and Can Help You...

Training for Life ·

2025/02/27

We All Need Coaches - Even Coaches Need Coaches!Show Notes:In this episode of Training for Life, Sarah Gilks and Tana Payne dive into the importance of having a coach—no matter your experience level. Whether you're an elite athlete, a seasoned trainer, or just starting your wellness journey, having a coach can provide accountability, fresh perspectives, and personal growth. They discuss:✅ Why even experts need guidance to keep evolving✅ How coaches help you break bad habits and push past

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18:39

From Stuck to Successful: Our Favorite Habit Hacks...

Training for Life ·

2025/02/20

In this episode of Training for Life, Sarah and Tanna dive deep into the science and strategy behind building and breaking habits. Whether you're looking to create new healthy habits or eliminate ones that no longer serve you, they share actionable tips to make change stick. Drawing from personal experiences and expert insights, they discuss habit stacking, pattern interrupts, activation energy, and why small, consistent changes lead to lasting results.What You’ll Learn: ✔️ The key to

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22:34

Beyond the Beach: The Little Things from Mexico That...

Training for Life ·

2025/01/30

Episode Title: Beyond the Beach: The Little Things from Mexico That Changed Us 🌴🏖️After a well-deserved week off, Sarah and Tanna are back with fresh insights, hilarious stories, and a whole lot of wisdom on how to bring those vacation vibes into everyday life! In this episode, they chat about: ✅ Feeding bananas to sea turtles (who knew?!) 🍌🐢✅ The magic of unplugging from social media 📵✅ How intentional rest days can be a game-changer 😌✅ The spicy benefits of reading for pleasure

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19:19

Why Sarah & Tanna Don’t Do Resolutions ~ and What We...

Training for Life ·

2024/12/26

In this episode, Sarah and Tanna explore why New Year’s resolutions often fall short and how shifting your focus to intentions can lead to lasting change. They discuss the common pitfalls of unrealistic expectations and poor planning, offering actionable strategies to create a more meaningful approach to personal growth.Key takeaways include: Intention Over Resolution: Set goals that come from within and align with your values, rather than rigid, external expectations. The Power of

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21:16

Gratitude, Grace, and Gaps: 3 Lessons We are Taking...

Training for Life ·

2024/12/19

In this episode, Sarah and Tanna explore Sarah’s favouritetactical lessons from EPIC, an annual learning mastermind event. From Dr. James Rouse, they unpack the powerful connection between the words we use and our physical and mental health ~ reminding us that how we talk to ourselves can shape our well-being.Dr. Robyne Hanley-Dafoe’s insight on counting blessings and practicing gratitude offers a calming strategy for sleepless nights when worries and to-do lists feel overwhelming

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21:41

Sarah and Tanna's Holiday Survival Guide: What Works...

Training for Life ·

2024/12/12

In this episode, Sarah and Tanna share their best strategies for thriving during the holiday season while staying true to their health goals. Sarah highlights the power of making choices that let you feel great the next day, like skipping extra drinks or preparing a healthy dish for family gatherings. Both talk about how a pre-event protein-based snack helps them avoid overindulging at carb-heavy celebrations. They also stress the importance of saying “no” to events that don’t align with

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20:17

Real Talk on Stress - Sarah and Tanna Share their...

Training for Life ·

2024/11/28

In this episode, Sarah and Tanna tackle the complex topic of stress. They explore the difference between good stress, which pushes you toward growth, and bad stress, which can leave you feeling overwhelmed and stuck. Sharing personal stories and strategies, they discuss how they handle the inevitable bad stress that life throws their way and highlight why not all stress is created equal.From learning how to harness stress to fuel success to practicing techniques that ease the burden of the

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21:46

Sarah & Tanna’s Gym Secrets: Why We Choose Free Weights

Training for Life ·

2024/11/21

Breaking Free: Why Free Weights Win Over Machines In this episode, Sarah and Tanna dive into the pros and cons of training with free weights versus machines—and why free weights can be a game-changer. Sarah shares her fitness journey, starting out in the aerobics room, gradually working up the courage to use machines, and eventually finding her confidence with free weights. If she could go back in time, she’d tell her younger self to get instruction early and embrace free weights sooner

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16:35

Sarah & Tanna Unfiltered: Real Stories on Loving the...

Training for Life ·

2024/11/14

In this episode, Sarah and Tanna get real about the journey to accepting their natural builds—celebrating the strengths they’ve found in the bodies they have rather than the ones they thought they wanted. Sarah opens up about her long-time wish to look like the taller, leaner fitness influencers she once admired, while Tanna shares her struggles with wanting a long, slender torso.Together, they explore the freedom that came when they stopped forcing their bodies into ideals that didn’t

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52 results

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