This podcast was inspired by a workout I did at home yesterday. It took less than 30 minutes, used very little equipment and definitely got the job done.
Side note: I REALLY didn't feel like working out. But once I made the DECISION, I stopped arguing with myself and getting started became so much easier. I talk all about decision making in episode 352.
Today I want to take you behind the scenes and share what I do for my workouts, my favourite fitness apps and favourite pieces of fitness equipment.
Here are a few other workout related podcasts I've done:
How to Get Motivated to Workout: https://www.tanjashaw.com/fvy239/
Spice Up Your Indoor Workouts: https://www.tanjashaw.com/fvy207/
How to Workout to Support Your Hormones: https://www.tanjashaw.com/fvy282/
Tips to ENJOY your Workouts: https://www.tanjashaw.com/fvy111/
I hope this helps you.
Oh, and here are my current favourite workout shorts. I especially like the length as they prevent chaffing, the price point, and the side pocket for my keys and phone. I use these shorts for running, hiking and my strength workouts.
-Tanja x
Isn't it interesting how we're armed with so much information, yet creating meaningful change often feels like an uphill battle? They say "Knowledge is the first step, but application is where transformation truly happens," and I agree.
You and I both know that change goes beyond theories – it requires action, and that's where the real challenge lies.
It’s a classic case of "easier said than done." We've all been there, nodding our heads as we acknowledge that applying change is no walk in the park.
Visualize this: trying to keep a beach ball underwater. It's relentless effort, right? Just like how we approach change – constant vigilance and pressure. But as soon as we relax our grip, that beach ball shoots up. Creating change often feels the same way – the moment we ease up, old habits resurface.
What if there was a way to create change without trying so hard?
I'm so glad you're here, because in this episode of the Fit + Vibrant You Podcast I share 6 tools to make it easier to create change and stay consistent.
I hope this episode helps you a little bit.
-Tanja x
Some of the past podcasts I referenced:
https://www.tanjashaw.com/fvy343/
https://www.tanjashaw.com/fvy272/
https://www.tanjashaw.com/fvy223/
My epic hike a few weeks ago was made possible by strong legs, a good attitude and a well functioning digestive system.
We hiked 5 hours into the wilderness, and camped by a lake with no facilities. Arguably, squatting in the woods to poop is more pleasant than most pit toilets. Nonetheless, the trip would have been much different (or non existant) if I struggled with diarhea, stomach pain, bloating or constipation.
Digestive issues affect many people, but is often overlooked, and we certainly don't talk about it. And it can make life challenging.
❤️🩹 The fear of social embarrassment due to unpredictable symptoms, anxiety about traveling without suitable restroom facilities, and frustration with dietary restrictions are just a few of the hudles.
❤️🩹 The uncertainty about trigger foods and constant anxiety about flare-ups can make it challenging to plan our daily activities or commitments.
❤️🩹 Seeking help for digestive issues may lead to an unhelpful IBS diagnosis, or on a bandaid pharmaceutical such as antacids.
❤️🩹 The abundance of conflicting advice from experts on what to do to heal your gut, can also create confusion and hesitancy in taking action. **THIS is why I test, and don't guess with my clients. There is no one-size-fits all approach to healing your gut, it really depends on what is the culprit of your digestive syptoms.
AND: digestion is not just about bloating; it affects other areas of your body as well. Skin issues, hair loss, thyroid dysfunction, low energy, hormone imbalances, and mineral deficiencies can all be connected to gut imbalances.
While I do recommend testing before doing any specific protocol (for example, the stardard advice to take a probiotic can be detrimental to many), there are a few very simple, practical tips to improve digestion:
Slow down and CHEW your food:Take a moment to pause before meals, practice deep breathing to activate the parasympathetic nervous system, and chew your food thoroughly to aid digestion.
Identify and Eliminate Trigger Foods: Keep a food and symptom journal to track what you eat and identify potential trigger foods that worsen your symptoms. Gradually eliminate these foods from your diet and observe improvements in your digestive health.
Manage Stress and Practice Relaxation: Recognize the connection between stress and digestive health. Incorporate stress-relief practices like meditation, yoga, or spending time in nature to reduce the impact of stress on your digestive system.
Stay Hydrated and Move Your Body: Drink plenty of water throughout the day to aid digestion and prevent constipation. Engage in regular physical activity, such as walking, swimming, or dancing, to support healthy digestion and overall well-being.
Get tested for comprehensive gut health (ideally hormones and minerals too) Understanding your body's unique needs can empower you to make informed decisions about your health.
On this weeks' podcast we do a deep dive into digestion. Press play and take a listen.
My friend, you deserve to live a life free from digestive discomfort. You deserve to feel good.
Questions? Email me and let me know!
To living well and having healthy bowel movements 💪
-Tanja x
My dad always says that any decision is better than no decision, and I think he's right.
When we waffle in indecision, we waste time and energy, and I don't know about you, but I need all the time and energy I can get.
It's simple, but not always easy.
I waffled in indecision on this podast. Which topic should I speak on? Should I redo it? Is it good enough? Should I record one or two today? Should I wait to record tomorrow after I plan it out better?
Time wasted. Motivation wasted. Energy wasted.
I bet you've been there before—stuck in the land of "I don't know" or "maybe later." It's like a fog that clouds our clarity, making you feel uncomfortable and unsure. But here's the secret sauce: when you finally decide and commit, that fog lifts, and you can see a clear path ahead. And that, my friend, feels good.
Now, I totally get it—making decisions can be scary sometimes.
Take picking a diet plan. There are SO MANY out there. Which one to choose? You fear making the wrong choice, so you freeze up. Or you procrastinating doing the work because it's easier to keep researching and reading diet books.
(Please tell me I'm not the only one, right?)
And then you make a decision, but then bring that decision back to the drawing table.
Picture this you're out for a fancy dinner, determined to stick to your healthy eating plan. And then it happens—the dreaded bread basket arrives. Cue the internal debate and discomfort.
But what if you simply decide to say "no" and stick to your plan? No arguing, no negotiating, just a firm decision. Suddenly, that discomfort starts to fade away, and it becomes SO MUCH easier to stay on track.
I get, this is all easier said that done (like 99.999% of things in life since talking is pretty easy). And that's why this week's podcast is all about helping you make, and stick to your decisions.
It's a skill that you, and I, get to practice every single day.
Take a listen!
With love, hope, and a sprinkle of decisiveness,
-Tanja x