389: Nutrition to Fuel Your Workouts with Philip Pape
Fit + Vibrant You
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...
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388: When Did Eating Get So Complicated?
Fit + Vibrant You
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...
info_outline![387: Choose YOU Everyday [From the Vault] show art](https://assets.libsyn.com/item/30273358?height=50&width=50)
387: Choose YOU Everyday [From the Vault]
Fit + Vibrant You
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...
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386: Reinvent Yourself In Midlife and Beyond with Wendy Battles
Fit + Vibrant You
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...
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385: What Helps Me When I'm Stressed, Overwhelmed and Can't Sleep
Fit + Vibrant You
Ever feel overwhelmed, stressed and unable to sleep? Me too. It can feel all-consuming. You feel uptight in your body. You feel disconnected. You are in your head. You KNOW you should be grateful, but you can't seem to feel it. 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...
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384: Essential Oils as a Tool for Emotional Eating with Kari Davis
Fit + Vibrant You
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...
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383: Fitness Trackers: Helpful or Harmful?
Fit + Vibrant You
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...
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382: Consistency in Fitness with Kelly Howard
Fit + Vibrant You
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...
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381: 5 Reasons You Don't Maintain Your Weight Loss Results
Fit + Vibrant You
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...
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380: Living a Life on Purpose with Gina Farrar
Fit + Vibrant You
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...
info_outlineThere are so many people out there saying things like “we all have the same 24 hours in our day” as if lack of time is the issue.
In my experience, lack of time is NOT the issue.
The real issue is a lack of bandwidth, the mental capacity to make better choices, and all-or-nothing thinking.
it’s so much easier to make better choices when we feel calm, focused, and peaceful. Yet it’s so easy for stress and feelings of overwhelm to overtake our life.
If you want to create change in your life, the first step is not to try to fit it in, it’s to give yourself SPACE.
Here are a few things I do:
❤️ I have 2 alarms that go off during the day to remind me to focus on my goals and breath.
❤️ I plan my day. I make my plan match the reality of my day. This is BIG. If you over-plan, you’ll probably feel stressed out. If you don’t plan to take care of yourself, it probably won’t happen.
❤️ I ask myself A LOT of questions during the day to challenge the reasons I might feel overwhelmed or stressed. For example, “what would need to change so that I did what needs to get done without feeling stressed?” or “what would happen if I DON’T do _____ (whatever thing I think needs to be done).
❤️ I slow down with my meals. At least 3 x per day I sit, breathe and slow down.
❤️ I am practicing not rushing. I tend to try to cram everything in and use every last minute to be productive. Instead, I now plan ‘buffer’ time between tasks so that I can be present.
Join me on this week's podcast for a deep dive on how to create more calm in your life so that making the better choices, for your health, relationships, and future self, are so much easier.
I'm glad you're here.
-Tanja x
Curious about working together? Book a time to chat here: www.tanjashaw.com/apply