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