I grew up in the 'fat free' era. And even though I know fat is good for me... I still have a tough time getting enough in my diet. I also find fats a bit confusing- and I rarely venture out of my comfort zone of butter, coconut oil, olive oil and pumpkin oil (which by the way, is my favourite oil!)
I invited Holistic Nutritionist, Personal Trainer, and podcaster (I highly recommend her podcast- Cut the Crap and Keep it Real) Tanya Fraser, on the show to talk all about fat. We discuss why fat is so important, and a lot of the 'how to's'. How to store nuts, seeds and oils. Which fats to cook with, which to use cold. What to look for in omega-3 supplements. Which oils to buy at the store (and what to look for!). As soon as the interview was done I went upstairs and made some changes to my pantry!
Tanya gave a ton of information during the podcast. And, so you don't need to take notes (especially if you're listening when driving!) I created an All about Fats Cheat Sheet for you.
To download it, go to www.tanjashaw.com/26
“Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups” -Peter Davies
Do you struggle with motivation? If so, you’re not alone and this podcast is for you!
In this episode, I’m joined by Dave Smith, fellow Canadian and podcaster, talk about strategies to keep motivated for the long term.
And, because I’m a huge fan of taking action, Dave shares a few action steps so you can start today, and experience some quick wins.
Dave Smith is a professional weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. His specialty is helping clients make small lifestyle changes that are sustainable and lead to BIG weight-loss results over time. You can start working with him today by joining his 7-Day Body Reboot program (100% free!)
For the show notes and to get in touch with Dave, go to www.tanjashaw.com/25
Let's talk about sex!
The Fit and Vibrant You Podcast is all about helping you live a full, energetic, and vibrant life in a body you love. And in order to thrive and be our best selves, we need sex, connection, love and physical pleasure. When we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body.
Since I'm not an expert on sex (though I wish I was!) I invited someone who is :)
My guest this week is Dr. Corey Allen an expert on the topic of sex and relationships. I've listened to Sexy Marriage Radio for a few months now (Corey co-hosts the show) and was super excited when Corey accepted my invitation to come on the show!
During the interview, we talked about:
Two huge mindset changes about how you view your relationship and your spouse
3 simple, actionable items you can do daily to heat up your relationship (in a good way)
The danger of putting your relationship on cruise control, and what to do about it
For the show notes and today's freebie go to www.tanjashaw.com/24
Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air. Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut.
Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy. tress and guilt around food choices is counterproductive to keeping healthy and enjoying the holidays.
Fortunately, you CAN look and feel your best during the holidays! Follow these tips to thrive during the holidays: to fully enjoy the holiday season without ringing in the New Year feeling like the jolly man himself.
In this episode of the Fit and Vibrant You Podcast I discuss simple strategies and mindshift changes so you go from merely surviving the holidays to THRIVING!
Think: being in charge of your eating habits, sticking to a workout schedule, managing stress, ENJOYING the holiday season!
For the show notes and for the holiday THRIVE tips (including the bonus workout) go to www.tanjashaw.com/23
I eat well throughout the day. But at night time, my cravings go wild and my evening turns into a feeding frenzy. I'm not hungry, but I just can't seem to stop night time eating. What can I do? I just know that if I'd stop nighttime eating I'd lose weight.
Sound familiar?
I've heard some version of the above statement many, many times. And it's time I tackle this topic on a podcast.
In this episode of the Fit and Vibrant You Podcast I discuss why your eating may be out of control at nighttime, and specific action steps and strategies to help tame your nighttime feeding frenzy.
It’s not happy people who are thankful. It’s thankful people who are happy.
For the past year or so, expressing gratitude has been a daily habit. It’s on my ‘Tanja’s ideal week” success tracker and I’ve been consistent, and it’s dramatically improved my life.
Naturally, I was really excited to connect with Julie Boyer, who takes gratitude to a whole new level, and I learned a lot, and have already started to implement some of the action items we talked about on the show.
She shared this quote:
“Without exception, begin every day of your life with gratitude. As you look in the mirror, say, “Thank you, God, for life, for my body, for my family and loved ones, for this day, and for the opportunity to be of service. Thank you, thank you, thank you!” -Wayne Dyer
Julie Boyer is The Grateful Entrepreneur. Her mission in life is to create grateful greatness globally for entrepreneurs and future entrepreneurs. Julie’s first book, 30 Days of Gratitude, The Gratitude Program That Will Change Your Life, became an Amazon bestseller when it was released in May 2013. Her current work on gratitude is My Year of Gratitude, A Daily Gratitude Project, where she is blogging daily and sharing her gratitude tips.
Julie loves to mentor and develop leaders through her mentorship program and partnership with USANA Health Sciences. A former triathlete, Julie has completed 3 full Ironman Distance triathlons. Julie lives in Burlington, Ontario with her 5 year old daughter and husband Dan.
Crazy, right?
The answer is not to throw in the towel and dive head first into a bag of Doritos.
In this podcast, I tell you WHY diets fail (even 'healthy' diets), and it nothing to do with lack of willpower.
More importantly, I share what you can do to stick to long term healthy habits for good.
For the freebie go to www.tanjashaw.com/19
I met Josh Biro (also known as Josh Asana) about a month ago at a conference in Red Deer, Alberta. We talked, of course, about yoga, and i realized that I had so many misconceptions about yoga. He opened my eyes to what yoga actually is, and I was reminded why I could benefit from a bit more yoga in my life.
If you're in Chilliwack (my hometown) check out Studio B Yoga.
In this episode we go over:
What yoga actually is (and it may not be what you think)
Why you could really benefit from yoga
Some of the misconceptions about yoga, and while we're at it, we'll also bust a few of your excuses why you don't do yoga
How much you should do to get results
This week's freebie is a 15 minute yoga for energy session/ workout that you can do at home (and yes, it's only 15 minutes). Download at www.tanjashaw.com/18
Cassie--widely known as Dietitian Cassie--is a Registered, Licensed Dietitian as well as Lead Health Coach and founder of Healthy Simple Life—a team of dietitians and personal trainers who provide real food and evidence-based nutrition and fitness coaching online, over the phone and
at corporate or community classes. They help people find freedom from diets and chronic health conditions through the power of real food so they can live their life to the fullest!
In the episode we talk a lot about the protein-fat-carb balance and why it's crucial for a revved up metabolism. This week's freebie is a simple break down of what are good sources of Fat, Protein & Carbs. Download at www.tanjashaw.com/17.
After losing 70 pounds, Julie Stubblefield STILL didn't love her body. As the Body Freedom Coach, she teaches women how to treat their bodies with love and respect by breaking out of the dieting rut, the body shame, and the cycle of starting again on Monday.
Here's what we talk about:
Why you may get to your goal weight and still not be happy in your body- and what you can do about it
That lasting change starts with the head and the heart
How to start to change your inner dialogue from negative, to neutral, and then to positive
Why loving and accepting your body where it's at does not mean resignation to stay where you are at.
In the episode we talk a lot about self-love and why it's the key to lasting change. I put together a daily habits check list for self-care.
To download go to www.tanjashaw.com/15
I first found out about Elyse on an online search on meal planning, and I found her blog "5 Good Reasons Why Meal Planning Doesn't Work", and I was smitten. This girl gets it! In the blog she plays out a conversation between a client and her client's friend about weight loss:
“So…. Have you lost any weight,” asks the friend?
Linda (client): “Nope… but I’m not counting. I have gained A LOT however!”
Friend: “What do you mean you’ve gained – when you go to a nutritionist you’re supposed to lose!”
Linda: “Not the case – always. Elyse has taught me skills for life and that’s what I’ve gained. I’m able to make choices and decisions about my food and how I eat so I don’t binge anymore, eat emotionally or deny myself of food which often triggers me to overeat and ultimately gain weight.”
Here's what we talk about:
Elyse's personal story that starts with being 200 pounds at the age of 13- an the one piece of advice given to her by a nutritionist that completely changed her life
Why she consciously decided NOT to go on to become a Registered Dietitian, and what she did instead
Why she loves smoothies (plus some awesome recipes for you to try at home!)
For the show notes and to download our fave smoothie recipes go to www.tanjashaw.com/14
Summer is a a rockin' woman- and someone who I have followed as for the last few months. And, naturally, I was really excited to connect with her.
Here's what we talk about:
Summer's personal journey and to body acceptance (including why she quit cross fit, and pretty much working out altogether, and the moment she learned that her desire to lose weight was robbing her of her health)
Top 3 steps you can do today to improve your own body image
The relationship between body weight and health
How she can eat what she wants, when she wants it, and why she knows you can too.
We also talk about a 6 step process to overcoming body shame.
For the show notes and to download the awesome freebies, go to www.tanjashaw.com/13
This week on the Fit and Vibrant You Podcast, I am joined by JV Crum III, host of the Conscious Millionaire Podcast and the Conscious Millionaire Health Reality Show. JV is no stranger to healthy eating and exercise, but when his father became seriously ill, he put his own healthy on the back burner. Now, JV Crum III is on a journey to lose 100 pounds- and this time he's doing it differently.
J V Crum III is a certified Food-Healing Instructor, business and life coach, and host of the top-ranked Conscious Millionaire Health Reality Podcast that focuses on Health & Fitness for Busy Entrepreneurs. He is a speaker, marketer, Huffington Post Columnist, best-selling author, and founder of ConsciousMillionaire.com, a global coaching and wealth product business that helps conscious entrepreneurs build six and seven figure businesses. He holds an MBA, JD, Masters in Psychology, and has built and sold successful companies.
In this episode you're going to learn:
What JV has done in the past to lose weight and what he's doing differently this time
The questions to ask yourself to learn why you're eating
The four reasons why we eat, and how to prioritize nourishment
How to enjoy socializing with friends without needing to center it around food.
In the podcast, we also talk a lot about salads. And if you think salads are well, boring, think again. Just to make sure you don't get the wrong impression on salads, and to make sure you NEVER having a boring salad again, I've put together a never have a boring salad again cheat sheet. Go to www.tanjashaw.com/12 to download!
Just so you know, I'm not sharing the thief of happiness so you can be unhappy. That would be silly!
I'm sharing the thief of happiness so that you can become aware of it and recognize when you are doing it, which is the first step of making changes to your thought process. Like anything, it's a process!
Let's be honest. Comparing yourself to others, and to where you 'should' be, (because someone said so, or society says so) is normal. And having some awareness is healthy. But we take it too far... and the constant comparison takes us away from focusing on the things that we are working on, and takes us away from the present.
In episode 11 of the Fit and Vibrant You Podcast, I share:
4 real life examples of comparison (career, parenthood, relationships, and body)
2 action steps to start to change the way you view other people
The question you need to ask two times to close friends: and then be prepared to listen.
For the 6 metabolism boosters (and they're not what you think!) go to www.tanjashaw.com
Full disclosure: I don't meal plan. But I do understand the benefits of meal planning, and I have seen how it's helped so many people I've worked with.
But, since I'm not an expert in the area, I've invited someone who is: Ascend Fitness member Melanie Voth. During a 12-Week program we did in the spring, Melanie shared all her tools and resources on meal planning with the group and I was impressed! In this episode, I go over the basics of making meal planning simple and effective. Melanie brings the FUN (and some more strategies for success). To download all of the tools to help you meal plan, go to www.tanjashaw.com/10
I used to think that goals needed to be SMART (specific, measurable, attainable, relevant and time-bound). In this episode (part 2 of goal setting) I go over why you could, and maybe should, ditch SMART goals.
For the full show notes and my weekly success tracking sheet, go to www.tanjashaw.com/9.
-Tanja :)
Do you stop yourself from setting big goals? Today I talk about the 4 'thieves' of dreaming big.
For the show notes, as well as to download the "reaching big goals" worksheet, go to www.tanjashaw.com/8.
-Tanja :)
I am a big believer in using your fitness and health to do fun things in life. Maybe it’s a sport, maybe it’s playing at the park with your kiddos. By attaching your fitness to something that’s more purposeful and really adds to your life, it creates a much more lasting long term motivation to keep fit. For me, it’s hiking and exploring the outdoors. For that I’ll have to give credit to my dad. Despite my whining when we went on hikes when I was a kid, he passed on his love and passion for the outdoors to me. When I’m out, feel so alive, and honestly the most like myself, the most ‘at home’ in my body.
And I know I’m not alone. I work with a lot of clients who have goals to hike a certain trail in the area, or see hiking as part of being fit, and I want that for them.
We’re going to touch on:
-the $25 investment that could save you from needing to buy new hiking boots
-the bare essentials of equipment needed to get out and really have a great time
-how to experience the outdoors if you live in a big city
-how to enjoy your time on the trail and keep safe
He’s also going to share his top two actionable items that you can do TODAY (really- you can do them today) to get yourself exploring the great outdoors. And, as a big thank you for tuning in, and sharing a bit of your day with us, Sam has created a day hike packing list for you to download so you can be sure that each experience on the trail is a good one. To download, go to tanjashaw.com/7
I am joined by Audra Baker: Eating Psychology Coach, Yoga Teacher and Fun-to-be around, inspiring, real person. We talk about:
-What happens to your body when you think about food as 'good' and 'bad'
-Why you shouldn't exercise to lose weight
-The cause of unwanted eating habits like binge eating, overeating an emotional eating, and what to do about it.
For al the show notes, how to get in touch with Audra (because you'll want to!) and for the choosing quality food giveaway, go to www.tanjashaw.com/6.
In this episode of the Fit and Vibrant You Podcast we're going to be talking about an absolutely transformational habit. This habit has the power to improve all aspects of your life- will improve your relationships, decrease your stress and anxiety, improve your workouts, and your eating habits. With this habit you’ll enjoy your food way more, and naturally eat less without even trying. SWEET!!! We’re talking about Mindfulness, and more specifically mindful eating. Mindfulness is super simple, but when it comes to implementing it, it can be a bit more challenging. To help us, I’ve invited Amanda Sarich on to the show. Also, as a thank you for listening to the show, and to help you to remember to be mindful, I’ve put together ‘mindfulness’ reminder cut out notes so you can post them on the fridge, cupboards, or really wherever you want to put them. Be sure to check out the show notes and to download the mindfulness reminders at www.tanjashaw.com/5
I did it! Episode 1 of the Fit and Vibrant You Podcast is done; and to be perfectly honest, it’s out quicker than I originally expected. Thank you to everyone who supported the process and kept me accountable to my goal!
My goal is to deliver, tools and simple steps so that you can take action TODAY to become a healthier, more confident and energetic version of yourself. This show is about real life fitness, nutrition, lifestyle and inspiration so that you can end dieting, reclaim your health, and love your body inside and out. I will be interviewing amazing experts, doing some solo shows, and also interviewing ‘real people’ or non-experts who are going through the journey as we speak.
In This Episode of the Fit and Vibrant You Podcast, You’ll Learn:
How you’ll be able to listen to and watch the show.
About how often the show will run (and my dream goal for the podcast)
My inspiration for the Fit and Vibrant You Podcast Why I decided podcasting was the perfect platform to share my message.
What you, as a listener, get to look forward to in the months and years ahead
To download the "Feel Awesome in less time" workout and the links mentioned in the episode, go to www.tanjashaw.com/4.
Dan has spent his life with one foot in the world of lifting and throwing, and the other in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan is a phenomenal athlete, coach and author. He’s written books on weightlifting including Mass Made Simple, Easy Strength, and his latest book on
Assessments and Program Design for the Active Athlete and Everybody Else, called Can you Go?
You’ll also see Dan’s work in magazines such like Men’s Health and outside.
In This Episode of the Fit and Vibrant You Podcast, we tackled topics like:
Why willpower is a myth- and what actually works
How to make changes and actually stick them them (it's easier than you think!)
How to stay 100% committed to a regular workout regime (plus make it way more fun!)
The quest for the perfect diet and workout routine
Three things that haven't changed in the 40 years Dan has been in the training and coaching world
What happens on day 91 of the 90 day program
And so much more.
Christine believes being truly “fit” means really looking at the whole individual. To achieve optimal performance you need to do more than just train to look good. Everything starts from within so building a strong foundation is key in order to succeed and exceed in sport, fitness or general wellness.
In This Episode of the Fit and Vibrant You Podcast, You’ll Learn:
How to define success and set goals to get started and to keep going down the right path
How to find the time to take care of yourself while balancing family or a career, or both
How to avoid burn out- when you find that you’re doing way too much and feel exhausted at the end of the day
The three most important questions you need to ask yourself when you get started on a health or fitness program.
And so much more. Seriously, I was taking notes like mad!