Should you train fasted or is it wise to eat before you train?
What should you eat after your workout?
Is low carb the best method for weight loss?

With the vast amount of information out there, my conversation with Philip Pape offers much-needed simple and practical guide to improve your fitness and physique without needing a science degree or making it a fulltime job.

Philip Pape is a high-performance nutrition coach, physique engineer, and host of the Wits & Weights top 25 nutrition podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip understands the effectiveness of using strength training and evidence-based nutrition to enhance your physique and finally “look like you lift.” Philip helps lifters with demanding lifestyles achieve a more defined, muscular, leaner physique without wasting time. He works with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health without feeling restricted. Philip is passionate about helping you get unstuck inside and outside the gym to discover the knowledge and confidence to reveal your ideal physique.

Connect with Philip online:

Wits & Weights Podcast: https://bit.ly/witsandweightspodcast
IG: https://www.instagram.com/witsandweights/
FREE Muscle-Building Nutrition Blueprint: https://witsandweights.com/free/muscle-building-nutrition-blueprint

Over this past spring break, I spent some time at a bookstore. As a health professional, I was drawn to the wellness section, and found myself lost in a maze of information. It’s no wonder so many people tell me they are confused by all the conflicting information!

I believe that simplicity is the cornerstone of sustainable health and fitness. It's easier to stick to AND delivers great results.

Let this podcast episode be a breath of fresh air as we cut through the noise and get back to the foundations so that you can have more energy, eat foods you love and feel good in your body. 

Hit play as I share:
✔️Why the information is not as conflicting as you might think
✔️How to determine what plan is best for you
✔️Why all the different options to lose weight and improve your health is actually a good thing
✔️Two resources to get started on the foundations for weight loss and healthy living

If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

I'm so glad you're here!

-Tanja x

Ever feel like taking care of yourself goes to the bottom of your list?

Your workouts happen if there’s time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun.

If you ONLY needed to focus on you, it would be pretty easy.

But you are human, and you have other priorities in life.

Join me in this episode for an important mindset shift (and strategies to practice it) to put being the best version of YOU on your priority list everyday.

I am so glad that you’re here. Hit play, and let’s talk!

P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here’s how you can help:

• Share a screenshot or a link to the podcast on social media and tag a friend (be sure to tag me too so I can say thank you!)
• Leave a review on iTunes
• Subscribe to the podcast

You are the author of your story; you are not a character. How do you want this next chapter of your life to go?

You might have a clear vision, or you might feel a bit stuck. You’re not sure what you want, or what is even possible for you? Either way, this week’s episode is for YOU. Be prepared to be inspired by the amazing Wendy Battles who works for Yale University by day and hosts the empowering podcast, Reinvention Rebels by night.

The podcast is Wendy’s platform to pursue her passion of celebrating, illuminating and elevating midlife and older women. In the interview we discuss how to navigate your own reinvention, whether you are approaching midlife, or well into your 90s.

Some of my highlights from the episode are:

• How to overcome the fears of the ‘what if’s' with Wendy’s favourite ‘kick fear to the curb’ question

• The refreshing truth about success, and what it takes to be successful

• The mindset shift to develop unshakable belief in yourself at any state in your life

• Wendy’s own personal story of reinvention and learning how to live on purpose, embrace failures, and experience more joy

Connect with Wendy:

Website: reinventionrebels.com
Instagram: @‌reinventionrebels
Facebook: https://www.facebook.com/ReinventionRebels
LinkedIn: https://www.linkedin.com/in/wendyabattles/

• You feel uptight in your body.
• You feel disconnected.
• You are in your head.
• You KNOW you should be grateful, but you can't seem to feel it.

I used to be overwhelmed all the time. My tendency towards perfectionism didn’t help. 

I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time.

Join me today as I share the exact mindset shifts and strategies (right from my journal!) that I used to work through my most recent episode of the whirl of stress, fear, doubt and "I have too much to do" feelings.  

Let me ask… how’s your stress level?
Do feel present and calm in life?
Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off?

If so, you’re not alone. And essential oils can help.

I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a ‘how-to’ for those of us who are new-ish to using them.

In our thirty-ish minute conversation, you’ll walk away knowing…
❤️ How essential oils helped her through the loss of her husband
❤️ How to get started with essential oils without the overwhelm
❤️ The specific essential oils that can help reduce stress, cravings and emotional eating

Kari Davis (The Well- Health and Wholeness Podcast), is founder of http://thewellteam.com and a certified Holistic Life Coach and an essential oils educator.   Kari is passionate about empowering women with the tools they need to reclaim their life through self care, health and finding their identity while embracing the idea of a natural and non-toxic lifestyle in their products and mindset.  Kari and her husband, Bobby, live in Naples, Florida with their combined five children.

Connect with Kari:

Facebook Community: http://www.bit.ly/thewellfbgroup

http://www.thewellteam.com

Instagram @‌karidavis_thewell

Morning Routine Download:

www.thewellteam.com/morningroutine

For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier.

And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout.

I liked knowing how far I ran, or how fast I ran.

And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day).

In this week's podcast I share WHY I decided to retire my watch, but I'm not saying you should do the same.

Like any tool, whether it be the bathroom scale or a kitchen knife, it depends on how it's used.

A knife, for example, can create an amazing dinner for your family, or it can evoke serious harm.

To use your tracker well, it's important to understand its uses and limitations. And that's exactly what I share in today's episode.

If you're tempted to skip it because you don't want to give up your watch, this episode is especially for you. And once again, I'm not going to suggest you give it up.

I will suggest that you reflect on your own relationship with your device and to assess if it is helpful for you. 

Press play and join me for this chat!

I'd love to know your thoughts... do you love your tracker? Do you have a rocky relationship with it?

Always listening, 
-Tanja x

Ah… Consistency.

You may not see it as the ‘secret’ to losing 20 pounds on the cover of Women’s World, but we both know that it is THE KEY to long term, lasting change.

So how do we do it?

That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about.

Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life.

Tune in for these gems to crack the code on consistency…

❤️ WHY small changes actually create results FASTER than starting big
❤️ The 4 myths of fitness that keep you from reaching your goals (are you doing them?)
❤️ How layered accountability can be the missing link to sticking with your goals for the long term

Enjoy my conversation with Kelly!

-Tanja x

Connect with Kelly online:

Website: https://fitisfreedom.com/
Facebook Page: https://web.facebook.com/FITisFREEDOMNow/
Facebook Group: https://web.facebook.com/groups/kellyhoward
Instagram: https://www.instagram.com/fit_is_freedom/
LinkedIn: https://www.linkedin.com/in/kelly-howard-fitisfreedom/
YouTube: https://www.youtube.com/@fitisfreedom216
Kelly's eBook: https://fitisfreedom.com/ebook-free

Fit is Freedom Podcast:  https://podcasts.apple.com/us/podcast/fit-is-freedom-with-kelly-howard/id1433779759

Are you great at losing weight... but not so great at keeping it off?

Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle. 

In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle. 

Press play because you deserve to feel good!

-Tanja x

P.S. Registration for the 5 Day Foundations of Fat Loss Challenge is now open. To sign up for FREE go to www.tanjashaw.com/challenge

Have you ever wondered what your purpose is?
Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change?

No matter where you are in this journey of life, you’re going to LOVE my conversation with Gina Farrar.

Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond.

In this episode we explore:

• The secret to finding your purpose so that you feel more fulfilled in life

• The most common beliefs that get in the way of living a purposeful life (and how to change them)

• Key strategies, routines and mindset shifts to navigate the different seasons of our life with joy and gratitude

I’m so glad you're here and I hope you enjoyed my conversation with Gina!

-Tanja x

Connect with Gina online:
http://www.feminineroadmap.com
https://www.instagram.com/feminineRoadmap
https://www.facebook.com/feminineRoadmap

Self-care isn’t selfish and people pleasing is.

Yep, you read that right.

And while you might know it’s true intellectually, are you ACTING like it?

Do you try to appease everyone else at the detriment of your wellbeing?
Do you worry about your grown up kid’s challenges like they’re your own?
Do you ‘just want your kids to be happy'?

If you’re a parent, grandparent, step-parent or are in anyway somewhat responsible for another human beings upbringing, you’ll want to tune into my interview with Pam Howard.

Pam Howard is a Licensed Clinical Social Worker, former K-8 School Counselor, and Master Life Coach for high-achieving moms who want to feel as successful in their parenting as they do in other areas of their lives. She helps them feel calm, confident, and connected to their kids so they can find peace and joy in motherhood.

In this episode we explore:

• The common beliefs that are keeping you from having a more joyful and close relationship with your kids (such as “I just want them to be happy”

• What it actually looks like to set boundaries in your life

• Why you are the best mom for the job

• The power of the word ‘AND’

Through her #1 bestselling book, engaging weekly podcasts, practical strategies, and laser-sharp coaching, Pam helps women get unstuck and feel like rockstar moms—while making it all feel like they’re talking with a trusted friend and mentor.

Her advice has been featured on HuffPost Parents and StepMom Magazine, and clients have described her coaching sessions as “life changing” and “more effective than years of therapy.”
When she’s not supporting women to show up as the moms they most want to be, you can find her hanging out with her own amazing teens, singing and dancing to Meghan Trainor songs in the kitchen, and savoring squares of 88% organic dark chocolate.

Connect with Pam:
http://www.lessdramamoremama.com
IG - @‌lessdramamama
FB - @‌lessdramamoremama

Heather was sick for nearly 2 decades.

Chronic, migrating pain.

Rage.

Suicide attempts.

Multiple autoimmune diseases.

And each time she tried to get help, she was given another bandaid solution. Antidepressants. Anger management classes. Pain killers.

Nothing worked.

It wasn’t until Heather uncovered the root cause of her mystery symptoms that she was able to get her life back.

In my conversation with Heather you will…

• discover the two common causes of mystery symptoms that your doctor probably missed

• the one missing link to heal your body for good [even most functional health practitioners skip this step!]

• renew your hope that you, too, can overcome your chronic illness instead of just masking the symptoms

Heather Gray is on a mission to help others with chronic complex illnesses and mystery symptoms to find relief and reclaim their health. She helps her clients get to the root cause of their symptoms and helps them take control of their health journey.

She is a Functional Diagnostic Nutritionist and Bioenergetic Practitioner specializing in supporting clients with chronic and complex illnesses such as Lyme disease and Autoimmune diseases.

With over 27 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief.

Get in touch with Heather:
https://www.thelymeboss.com/
https://www.facebook.com/TheLymeBoss
https://www.instagram.com/the_lyme_boss/
https://www.youtube.com/channel/UCEh1w8d52wkr45ZOeAEWcOg

Do you feel exhausted? Demotivated? Burnt out? Stuck in indecision? Afraid? Overwhelmed? Stressed? Anxious? Apathetic?

If you have a pulse, you've probably experienced these feelings at some point in your life. 

We’re told that challenges are part of the journey. We’re told that challenges are an opportunity to rise. 

But going through challenges and struggles can downright SUCK.

If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you!

No one (not even me!) will ever coach you more than you will coach yourself. In this podcast I share how to coach yourself through the challengeing times. Because you and I both know that they are part of the process. 

I also share an update on my breast implant removal surgery now that I'm 3 weeks post-op.

I am so grateful you're here.

If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

With so much love,

Tanja x

This week I'm  sharing a podcast interview I did on the Menopause Natural Solutions Podcast. 

Enjoy!

-Tanja x

Do you feel guilty when setting boundaries?
Do you get frustrated, angry, resentful, or hurt by what other people do (or don’t do to you?)
Do you have great intentions to take care of yourself, but always seem to put other people’s needs first?
Do you feel like you care too much about what other people think?
Do you find yourself turning to food to cope with emotions?
Are you a human being?

If you answered YES to any of these questions, you’re going to LOVE my interview with Susie Pettit.

Susie Pettit has been helping women live lives they love for over 20 years. She is the founder of the Love Your Life School and the podcast host of the Love Your Life Show. She is a certified Parent, Life + Wellness Coach, and a mom of 5 sons ages 18-25.

Susie is passionate about helping women live lives that feel as good on the inside as they look on the outside. She spent more than half her life living a life she did not love; as a people pleaser and codependent perfectionist. She reflects that it’s as if she was trying to win an award for ‘Martyr of the Year’.

Luckily she hit rock bottom and now has the breadth of experience to teach firsthand about setting healthy boundaries, beating your inner critic, conscious parenting, and how to use mindfulness-based tools to beat overwhelm and anxiety.

In this episode, we covered:

• What is emotional intelligence and how we can use it to gain FREEDOM in our life

• What boundaries actually are, and the common mistakes we make when setting them

• Why compassion and curiosity are necessary to overcoming unwanted patterns

Enjoy!

Get in touch with Susie:

https://theLoveYourLifeSchool.com
https://smbwell.com/subscribe (the podcast)
https://instagram.com/smb.wellness

This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast.

I was nervous. I have never shared what I share on today’s podcast.

You are NOT the sum of your parts.

And so often we do this…

Measuring yourself by your ‘imperfections’…

Your thighs.

Your stomach.

Your feet. 

Your arms.

 Your chin.

 Your teeth.

Your wrinkles. 

That scar.

Your weight.

And you look to others and compare yourself on that one criterion.

She has smooth skin.

She has perfect teeth.

The perfect body.

I wish I could say this is something I used to do, but I still do it.

And honestly, I often don’t even realize I am doing it.

It’s like a soundtrack that’s been on repeat for YEARS.

It becomes background noise; you don’t even know it's there.

But what if we rewrite that script? What if they were not problems that needed to be fixed?

What if different didn't mean wrong?

What if you decided to truly love yourself, fully and completely?

Would you feel freer?

Would you be more open to adventure and intimacy?

Would you take care of YOU? Eat to nourish your body and give yourself energy? Move your body to be strong and energized?

How would life be different?

Thank you for listening,

-Tanja x

You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?"

Can you relate?

Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss. 

Relying on willpower is a red flag. 

Willpower is another dieting trap.

It’s a quick fix.

It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place. 

If you want to break free of the struggle with food and your weight, I created this podcast for you. 

Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived.

Plus I share something very personal that I’ve never shared on the podcast before.

Press play and let’s chat!

-Tanja x

P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here: www.tanjashaw.com/apply

You asked “what are some of your top book recommendations?’ and here's my answer!

I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023.

I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode!

I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you’re looking for gifts for others, or yourself. 

Here’s my list for 2023.

Come as You Are by Emily Nagoski
Untamed by Glennon Doyle
Finding Your Way Home: A Soul Survival Kit by Melody Beattie
Is This Normal? By Jolene Brighten
Breathe by James Nestor
Love Yourself Like Your Life Depends on It by Kamal Ravikant

How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos?

It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.”

Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all!

In our conversation you’ll discover:

• whether you are, indeed, a ‘sugar addict’

• if you should give up sugar altogether, or have some in moderation

• why most sugar detox programs don’t work for the long-term

Press play, and enjoy my conversation with Danielle Daem.

I’m so glad you’re here!

-Tanja x

Get in touch with Danielle:

Facebook: https://www.facebook.com/danielledaemcoaching

Instagram:https://www.instagram.com/danielledaem/

YouTube: https://www.youtube.com/channel/UCLCqU7XE_KU1xPmjkpZyGPA

FREE 3 part “Kick Emotional Eating” Workshop Series: https://danielle-daem.mykajabi.com/stress-eating-series

If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels.

Here's the thing: it sounds true, but it's a lie that's keeping you stuck. It's a convenient excuse that's keeping you comfortable.

Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc.

But that's not the knowledge you're missing. That's the easy part. That's not the work you need to do.

I love workout plans and recipes as much as the next person, but that's rarely what's needed to make a lasting transformation.

What you need to learn is what's happening in your mind and in your heart. What are the stories? What are the patterns? What are the belief systems that you must overcome so that you can start creating a new story?

"I know what to do. Why am I not doing it?" is a convenient excuse that is keeping you stuck.

Join me for a bit of tough love as we dive right into this common phrase and belief that is keeping you exactly where you don't want to be.

-Tanja x

Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day?

Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?)

Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived?

Do you want to listen to an inspiring story?

If you answered YES to any of the above (for yourself or someone you care about), you’re going to LOVE my conversation with Ginny Mahar, the Hypothyroid Chef.

Here are some of the gems you’ll discover in this episode:

• Why it is 100% possible to be on thyroid medication, with a normal TSH and have thyroid dysfunction

• How to eat for autoimmune conditions (including Hashimotos)

• Why you need to be an advocate for YOUR health and you need to TRUST yourself. If something feels off, it IS!

• How to navigate travel and eating out when you have dietary restrictions

Ginny Mahar, FMCHC, is a thyroid health and cooking coach who teaches Thyroid Thrivers how to cook well, eat well, and live well so they can FEEL WELL. Ginny has a 20+ year background as a Cordon Bleu-trained chef, food writer, and cooking instructor, but her career took a turn after a Hashimoto's diagnosis in 2011.

Through her personal health transformation, she became a passionate thyroid advocate on a mission to empower and support others on their healing journeys. She hosts a group health coaching community called The Thrivers Club and works with clients one-on-one as a Functional Medicine Health Coach. Ginny shares thyroid-friendly recipes and lifestyle content on http://hypothyroidchef.com , and the Thyroid-healthy Bites Podcast.

Let’s dive in!

Tanja x

LINKS:
Travel friendly tips from Ginny: https://www.hypothyroidchef.com/blog/travel-friendly-foods-for-thyroid-thrivers

Ginny's Instagram: https://www.instagram.com/hypothyroidchef/

FVY Podcast: Thyroid and Your Metabolism: https://www.tanjashaw.com/fvy339/

Hashimotos's Protocol by Izabella Wentz: https://amzn.to/3MyJmFL

Do you or someone you know have high cholesterol?

Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat?

Are you trying so hard to take care of your health, but your blood chemistry shows otherwise?

Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE.

I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these markers are high, with the exception of a recommendation to eat less fat and get a bit more exercise.

Are you curious about what really influences cholesterol levels and heart health? 

Join me as I dive into the heart of health, science, and empowering YOU to become an advocate of your own health. You'll learn:

• How high cholesterol is often a SYMPTOM of other dysfunction in the body, and what to look for to improve your cholesterol levels
• Why avoiding saturated fat and meat may not be the ultimate answer.
• The functional health perspective that goes beyond "one-size-fits-all" solutions.

I'm so glad you're here. Thank you for being part of this incredible community of people who want to take charge of their health and well-being.  

-Tanja x

P.S. Don't forget to subscribe, rate, and share the podcast with your friends and family. 🌟

LINKS Mentioned:

The Great Cholesterol Myth
Deep Dive: If Your Gallbladder Has Been Removed

I get it, mindset talk is everywhere these days, but most people have it all wrong. 

You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?"

These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but they're like a band-aid fix, leading to a never-ending cycle of ups and downs.

In this week's podcast, I break it down for you. 

Changing your mindset isn't something that magically happens. It's an active process, and that's a WONDERFUL thing. It means that you can take steps to work on it every single day.

It involves unraveling those deep-rooted limiting beliefs and understanding those B.S. thoughts that get in your way. If you don't do this, you'll keep circling those same unhelpful patterns and habits.

How do we do this? It starts with slowing down and becoming aware of your thoughts and patterns. Be curious without judgment. And then, it's a process of learning how to have better conversations with yourself.

Join me on this week's podcast to dive into the actual HOW of changing your mindset. I share simple tools and strategies that I use personally, and with my clients, to create a powerful mindset shift.

In case you skip this episode, I want you to know this:

There's no destination where you'll always have the "right mindset." There's no permanent arrival point. But once you have the tools, you'll know how to shift your mindset. Don't beat yourself up if you have some rough thoughts – it doesn't mean you're doing it wrong.

Press play and let's work on untangling those beliefs and shifting that mindset together. 

-Tanja x