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/
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
Instagram @karidavis_thewell
Morning Routine Download:
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
You know how many grams of protein are in chicken, eggs, and fish.
You've achieved lifetime membership status at Weight Watchers.
You know you feel so much better when you eat well.
So why are you still struggling?
If you want...
⭐️ to be in control of your relationship with food
⭐️ to be healthy and fit without the bathroom scale determining your happiness
⭐️ to end the diet cycle for the rest of your life
⭐️ to live and enjoy life without worrying about when you're going to start your next diet
Then this podcast is for you.
It sheds light on the ONE most important thing that you MUST do to change your habits for good.
This one change will make all changes so much easier... AND permanent.
I'm so glad you're here.
-Tanja x
P. S. I have a 12-week coaching program to coach women 40+ to end their struggle with food so they can lose weight without the obsession and feel free in their body and their life.
It’s different from everything else you’ve tried because it gets to the root cause of WHY you struggle with your weight in the first place.
Send me a DM or email me: tanja@tanjashaw.com and I'll take it from there!
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