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They are taking a stand against the useless and unhelpful act of comparing ourselves to others.
I get it... but what if you were further ahead yesterday? What if you're stuck comparing yourself to where you used to be?
Are you one of them?
I thought I wasn't... but I was.
Press play and let's have a conversation.
Registration is now OPEN for the FREE 5 Day Diet Makeover Challenge. We get started on January 10. Register at www.5daydietmakeover.com and I'll see you there!
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
Going off plan.
F*ck it eating.
And it sucks.
And left unchecked it can lead to feeling discouraged, disappointed, like a failure.
Not this time friend!
Hit play as I walk you through how to hit the RESET button after overeating.
Tanja x
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
When it comes to making healthier choices, planning ahead is a game changer.
I know you KNOW this, but are you doing it?
Think about what may happen when you come home from work, mentally exhausted and you don’t know what you’re going to have for dinner. Do you think you’ll whip up a nutritious meal made of whole foods, complete with protein and veggies?
Struggling to make food choices, especially when you are tempted with foods that you know you shouldn’t be eating, can be exhausting. Could you imagine if every night you debated whether or not you’d brush your teeth, or lock up the house before you left for the day? You automatically do it, and that makes the process so much easier.
Most of the pain of making healthy choices comes from the inner struggle of deciding whether or not you should eat something. I struggle with this myself.
The fewer decisions you have to make, the better.
I've invited a special guest, Heather Englund on the podcast to share simple strategies to get healthy meals on the table. We chat about:
💕 What do do when you eat different foods from your family
💕 How to start if you have never meal planned before
💕 The essentials for your pantry (spices + dried foods)
💕 What to do when you don't have a plan
Heather Englund is the creative force behind the popular food and wellness blog Fit Mama Real Food. What started as a personal food diary in 2008, transformed into a helpful wellness resource for women and families looking to eat real food. Heather is a certified nutrition coach, certified group fitness instructor, recipe developer, and food photographer. She offers monthly healthy meal plans for families, individual nutrition coaching online, and in-person group fitness classes locally.
Throughout the years of developing recipes, one commonality always shines through. We all want healthy, and we want it simplified. Whether Heather is making dinner for her own family or creating recipes for her community, those principles of healthy and simple are kept in mind.
Heather lives in Ridgefield, Washington with her husband, four children, dog, cat, chickens, and turtle. Visit Heather’s website, FitMamaRealFood.com, and @fitmamarealfood on Instagram to join the amazing community of like-minded real food mamas.
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
Not sure where you're at or what's going on, but I want to remind you that happiness is not the gold standard. And if we're not happy, something must be wrong.
Whenever I share anything about being in a funk, or feeling 'blah' or 'ugh', I get a lot of like and comments... because so many of us feel this way.
One of my members posted:
Forever grateful for you!! 
"It is normal. You're not alone. At the same time, we don't necessarily want to stay in the feeling of 'ugh' or 'blah' or just a bit off for too long.
Whether you're feeling amazing, or not, I think you'll like this podcast. Press play and join me for some real talk on what to do when you feel 'blah'.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
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!
Fit and vibrant women don't choose between enjoying the holiday and staying on track with their choices. They have both. Let's do something different this holiday.
-Tanja x
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
Ladies! You need to listen to Bev's story.
After struggling with weight and diabetes for years (she could lose the weight, but whenever she reached her goal, she would gain it right back again), Bev has cracked the code on how to get and KEEP her results, AND enjoy the process.
Listen in she shares how she...
✨ Lost 20 pounds ended the self-sabotage cycle and is EXCITED to keep going
✨ Drastically reduced her medication for Type 2 Diabetes
✨ Went from being a sugar addict to easily saying no to sweets without feeling deprived
✨ Decided that she was WORTH investing in herself (how her weight loss journey has positively impacted all aspects of her life)
*Update* Bev just emailed me that while on vacation, she had lost another 2 pounds 🙌
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
Hello friends!
I am THRILLED to welcome Robin Wisner onto the Fit + Vibrant You Podcast for some real talk on:
💕 Self sabotage: what it is, why we do it, and most importantly, how to break the cycle
💕 How to work through our feelings so that they don't run our life
💕 Why motivation is fleeting, and how to create it.
You're going to LOVE this episode!
Robin is a certified John Maxwell life coach, speaker, and trainer specializing in helping women ditch the exhaustion of the hamster-wheel lifestyle and create simplified harmony in their life. She is the creator of the LightHer Way Wellness Program, a mindset life transformation program for women, and the host of the LightHer Way Podcast.
Most women who join Robin's coaching program struggle with an all-or-nothing mindset, lack of healthy boundaries, and self-sabotage - often centered around body image. Through the LightHer Way program, they learn how to renew their mindset and align body, mind, and spirit to form the foundation of lasting transformation and JOY in all areas of life.
Born and raised in Silicon Valley, Robin has an extensive background in training, technology, and project management. She also served in the US Air Force, where she met and married her husband nearly 30 years ago! They live in Virginia and have two adult children, one precious grandchild, and two fur babies. Her favorite motto is, "What would you DARE to do if you knew you couldn't fail?"
Connect with Robin online:
https://robinwisner.com
https://instagram.com/robin_
https://facebook.com/groups/
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
You asked "what are some of your top book recommendations?' and I listened.
Join me today as I share my favourite books I've read this year.
I also share a few practices that have helped me read more, and get more out of what I'm reading.
I did a similar episode around the same time last year (check out episode 214 of the podcast) and perhaps it'll become an annual episode. This time of year you might be spending more time reading indoors with a cup of tea and blanket, or perhaps you're looking for gifts for others, or yourself.
Here’s my list!
Finish by Jon Acuff
Soundtracks by Jon Acuff
Chasing Cupcakes by Elizabeth Benton
Tools for the Trenches by Elizabeth Benton Thompson
The Gift by Edith Edgar
The Mountain Is You by Brianna Wiest
Man's Search for Meaning by Viktor E. Frankl
*Contains affiliate links. There’s not cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant You Facebook Community!
And the responses were SOLID GOLD.
Join me as I share some of the incredible lessons and words of wisdom that have helped other women transform their relationship with food.
-Tanja x
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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Charlene had struggled with her weight since she was 20. She had tried Noom, Weight Watchers, Herbalife, Intermittent Fasting, prescription programs.
She had never learned how to lose the weight, keep it off, and feel good.
She always knew that the missing piece of the puzzle was her mindset, and when she found my 5 Day Challenge, she was so excited to find something that worked on the mindset.
Since starting in the 5 Day Challenge, and then the Fit + Vibrant 6 Week Transformation, Charlene:
💕 Speaks kindly to herself and no longer has the self-sabotaging thoughts
💕 Is working on letting go of perfectionism
💕 Is free from the obsession about food, and is naturally making better choices
I believe every woman deserves to feel good in their body and to get back to living their life. That’s why I’ve put together this mini-training to walk you through my 3 step process. It has helped 100s of women over 50 lose 20+ pounds without the obsession.
It’s all revealed inside a FREE TRAINING that you can attend right now.
👉 www.fitvibrant50.com
-Tanja x
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
"Enjoy the journey".
This is not the first time you've heard that quote. And it makes a great Facebook post, but how do you enjoy the journey when you're feeling defeated and unenergized.
Ooo... I'm so glad you're here!
Press play as we shift from 'enjoying the journey' to bringing joy to the journey. I walk you through simple mindset shifts and strategies to stay consistent with your goals, and to fall in love with the journey along the way.
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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
When you’re ready to take the next step, here’s how I can help:
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
There are many mindset and perspective shifts that I made on my journey to a more peaceful, natural relationship with food.
I'm so glad you're here. Press 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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Do you believe that your healthiest years can still be ahead of you? I do, and so does my guest, Brianna Wilkerson.
I first heard about Brianna when she was a guest on another podcast, and knew I had to bring her to you!
Join the conversation as we chat about:
- the challenges that midlife women face when taking care of their health
- changing the belief that your happiest healthiest years can still be ahead of you
- how you can incorporate essential oils into your wellness took kit
Brianna Wilkerson is a Holistic Health and Life Coach, podcast host, wife and momma, matcha tea lover and at-home crossfitter. She helps women find peace with food, feel confident in their bodies again, and develop healthy habits & lifestyle that’s more than just about their weight. You’ll leave sessions with her feeling supported and empowered to make simple, sustainable changes that work and fit into your life.
She is also an Essential Oils Advocate for doTERRA Essential Oils and loves helping women to use essential oils in simple, fun and effective ways for their health, home and family. You’ll leave her essential oils classes and consultations feeling excited and empowered to use essential oils in your daily life.
Get in touch with Brianna Online:
-http://www.madewell345.com
-https://www.facebook.com/
-https://www.facebook.com/
https://www.instagram.com/
Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week
Join the Healthiest Years Summit
www.tanjashaw.com/summit
Ever feel overwhelmed and stressed?
I used to be overwhelmed all the time. My tendency towards perfectionism didn't help.
But when I decided that overwhelm would no longer be a part of my life, I prioritized mindset shifts and strategies to reduce the overwhelm (yes, it still comes up, but I've learned to dial it back pretty quickly).
Join me today to learn both mindset shifts and strategies to reduce overwhelm. Because, friend, you deserve to feel good.
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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ Join my FREE 5 Day Challenge: www.sabotagetocontrol.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Today I want to share with you an app that has changed my life for the better.
I am happier. I am less stressed. I am more present. I have more energy. I have more time. And, my clothes fit a little looser.
And the changes were almost instantaneous.
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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ Join my FREE 5 Day Challenge: www.sabotagetocontrol.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
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.
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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ Join my FREE 5 Day Challenge: www.sabotagetocontrol.com
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
I’m 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 (tag me too so that I can say thank you!)
- Leave a review on iTunes
- Subscribe to the podcast
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friends!
If you're looking for a loving kick in the butt to take action, this podcast is for you. And if you're on a roll, you still might want this for a bit of extra motivation to fire you up. Or you can save this one for later.
In today's podcast I talk about the danger of procrastination, and more importantly how to get started. It is brief and powerful. Press play, and then take action.
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Hello friends!
Today's podcast was inspired by a listener question "how can I stay consistent in a crisis?"
Yes, it's easier to stay consistent with your healthy habits when you're in your regular routine, but what about when life throws you a curveball? Maybe you're in the middle of a move, or you're supporting aging parents. Maybe you're grieving the loss of a loved one. Maybe you're feeling depressed.
Press play and join me as I share mindset tips and strategies to take care of your health while real life happens.
Tanja x
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Greetings friend!
When I ask women why they want to lose weight, they often say "I want to feel more confident".
But what is confidence? Why does it even matter? And if it is important (spoiler alert... it is!), how do we get more of it?
Join me in this week's episode for a deep dive on confidence as I share:
💕 What is actually is self-confidence, and how it differs from self-efficacy and self-esteem
💕 The benefits of having more confidence- how it impacts our experiences in life
💕 Whether weight loss can increase self-confidence
💕 The two simple, practical steps to get more confidence
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Greetings friend!
Today's podcast is inspired by an email I received from an amazing member of my Fit + Vibrant Over 50 Coaching Program.
It made me think... how many women have not given themselves permission to experience how good it can get?
So many woman have a lot to be grateful for- a wonderful family, fulfilling career, and they don't fully give themselves permission to have it all.
As you press play and listen in, get curious about any thoughts that might come up. Release judgement on yourself. And let me know your thoughts. Direct message me on Facebook or Instagram or send me an email: tanja@tanjashaw.com
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Today I answer YOUR questions on:
💕 Protein: how much do we need? Can we have too much?
💕 Healthy eating on a budget
💕 How long does it take to make a mindset shift or to stop wanting to go for the quick fix?
If you'd like to ask a question for my next Q + A podcast, join me in the Fit + Vibrant You Community Facebook Group: www.tanjashaw.com/join
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
If you’ve ever tried to improve your health and eating, you’ve probably heard that carbs are bad for you 😬
Let’s clarify a few things:
First, carbs are essential for good health.
Second, this black and white type of thinking is why so many of us struggle with nutrition in the first place.
While carbs are an essential part of our diet, when they are consumed in excess, you have the potential to overflow your gas tank which can lead to high blood sugar, weight gain, fatigue and many other issues.
Remember, carbs are not unhealthy, BUT there a few guidelines that are worth following if you want to enjoy vibrant energy and a leaner body.
Press play and join me to learn the basic guidelines for incorporating carbs in your diet.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.
Greetings friend!
How do you feel about things opening up after over a year or so in lockdown. Are you excited? Are you nervous that the parties and gatherings will derail you from your healthy habits?
I've had many questions in the past weeks from listeners and clients about overcoming the stress and anxiety around food when things open up.
One listener wrote "I found that covid restrictions (less socializing, no restaurants, extra free time to exercise) worked for me. Now that everything is opening up and we are eating out more, more get-togethers, etc., I am finding it more challenging. I truly want to make it a new lifestyle and not a diet."
This is such an important question! I want you to feel good in your body AND live your life. I don't want you to ever feel like you need to choose between getting a body you love and enjoying vacations, parties and other celebrations. There's a way you can have it all.
Press play and let's work through these challenges so that you feel confident that you can enjoy going out AND have a body you love.
When you’re ready to take the next step, here’s how I can help.
⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com
⭐️ Join the Fit + Vibrant Women Facebook Community!
⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.