408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)
Release Date: 09/02/2024
426: When It's Time to Take a Break
Fit in Real Life
Over the past (almost) 10 years, creating the podcast has been an incredible journey. Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure! But today, I want to share a personal update: I’ve decided to take a pause from the podcast. This wasn’t an easy decision, but it’s one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love podcasting, I’ve realized that it’s not aligned with my current goals, and taking a break...
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425: Reflect, Recharge, and Reset for the New Year
Fit in Real Life
As the year draws to a close, we’re gifted with a unique opportunity to pause, reflect, and set the tone for the months ahead. The turning of a calendar page offers a fresh start—a chance to write a new chapter in the story of your life. For me, this isn’t just a routine; it’s a ritual. Every year, I set aside an entire day to review my businesses, assess what’s worked, what hasn’t, and plan for the year to come. Personally, I also dedicate time to reflect on my life and set intentions, both individually and with my family. This practice isn’t just about goal-setting—it’s...
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424: The Best Books I Read in 2024
Fit in Real Life
What Are Some of Your Top Book Recommendations? This year, I read more fiction than usual, thanks to joining a book club and exploring different genres... and I ALSO read quite a few non-fiction books. Whether it’s listening to a book on Audible during a walk or settling in with a physical book and my cats curled up beside me, reading has become an even bigger part of my routine this year. In this episode, I’m sharing my favorite non-fiction reads from 2024, along with insights and takeaways from each one. Even if you don’t end up reading them, I hope you’ll get something meaningful...
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423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)
Fit in Real Life
Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar? These bold (and frankly, misleading) statements inspired this week’s episode of the Fit in Real Life Podcast. We’re diving into the nitty-gritty details of carbohydrates, sugar, and how they’re metabolized in the body—cutting through the confusion and busting some major myths along the way. Here’s a sneak peek at what you’ll learn: The science of what carbohydrates are and how they’re digested. Why glucose is essential—and why not all sugars are created...
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422: How Much Protein Do You REALLY Need?
Fit in Real Life
Protein is a hot topic, and it seems like everyone has a different opinion. Should you be eating it at every meal? Is protein powder as good as chicken or beans? And what happens if you’re under your protein goal for the day—should you force down some egg whites even if you’re not hungry? If you’ve ever had these questions, this week’s episode is for you. Here’s a quick preview of what I cover: How much protein you actually need for your goals—whether it’s general health, building muscle, or weight loss. Protein myths debunked: "More is always better" and "Too much protein...
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421: How to Overcome 3 Subtle Barriers to Change
Fit in Real Life
If you’re like most people, you’ve set goals in the past, maybe even started strong, but then somehow drifted away from them. You try to eat healthier, to lose weight, to be more consistent… but something always seems to get in the way. Sound familiar? In the latest episode of the Fit in Real Life Podcast, I dig into those subtle yet powerful obstacles that keep you from making the changes you want. Sometimes, it’s not the big, obvious challenges but the tiny, overlooked mindsets that throw us off course. That’s exactly what I'm unpacking this week. ❤️ I talk about why we keep...
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420: What to Do When You Feel Stuck and Unmotivated to Workout
Fit in Real Life
Ever hit that point where you just don’t want to go? You’ve been working hard, but suddenly, the motivation’s gone, energy is low, and you’re not sure what to do next. This happened to me last week, and it inspired this week's episode. I share exactly what to do when the motivation dips and energy is nowhere to be found. Here’s a quick preview of what I cover: Why feeling unmotivated sometimes is totally normal The importance of planning for low-energy days Tips on taking a “deload week” and what that really means Fresh ways to bring energy back into your workouts How to find a...
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419: Hormones, Metabolic Health, and Weight Loss with Ashley Fillmore
Fit in Real Life
Is cardio really making you gain weight? Why isn’t your low-calorie diet working? In this episode of the Fit in Real Life podcast, I’m joined by Ashley Fillmore, a leading expert in sustainable weight loss, founder of Metabolic Fix™, and host of the Cheers to Your Success podcast. With nearly 20 years of experience, Ashley helps women heal their metabolism and balance their hormones for lifelong body transformation. Here’s what we dive into: Is Cardio Sabotaging Your Fat Loss? Is cardio good for you? Does burning more calories lead to faster weight loss? Or, could your workout routine...
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418: Redefining Femininity, Letting Go of Societal Standards, and My 11-Month Post-Explant Update
Fit in Real Life
It’s almost a year since my breast explant surgery. I’m sharing what the journey has really been like, from redefining my own version of femininity to discovering that confidence comes not from changing my body, but from accepting it as is. We often measure ourselves by our perceived “imperfections”—whether it’s our stomach, arms, skin, or scars—forgetting that we’re so much more than a sum of individual parts. If you've ever found yourself replaying that background noise of self-criticism, this episode is for you. In this episode I talk about: ✨ Redefining femininity:...
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417: The Best Shape For Your Life
Fit in Real Life
For years, I was chasing that elusive goal of being in the best shape of my life... which, in my mind, meant effortlessly running up a long hill looking graceful—and without my thighs chafing. But lately, my goal has changed. Now, it’s not about being in the best shape OF my life, but in the best shape FOR my life. What does that even mean? It's about looking beyond the here and now. Sure, I still want to feel strong and confident, but now I’m also thinking about things like: Strengthening my body so I can hike and climb stairs and play well into my 80s and 90s Prioritizing...
info_outlineI have a love-hate relationship with tracking habits and activities.
I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do.
Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it.
As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to see.
Here are a few things I’ve learned about habit tracking:
- Don’t Overtrack. I used to track EVERYTHING—from dates with my husband to calories and the number of times I went live on Facebook. I spent more time curating the perfect life than living it. Now, I focus on the most important habits. Remember, just because you’re not tracking something doesn’t mean you’re not doing it
- Performing the Habit Might Not Be Enough.
This is especially true for activities like dates with your spouse. You can go through the motions just to tick the box, or you can be more intentional and present.
- Assess Progress Toward Your Goal.
If you’re tracking calories and workouts, make sure to check your progress occasionally—whether through a weigh-in or a body composition check—to ensure your habits are moving you toward your goals.
- Be Specific with Your Goals.
If your goal is mindful eating, for example, make it specific: aim to eat mindfully for at least one meal a day.
- Take Out the Drama!
Tracking habits is all about DATA. Ditch the shame and guilt when you’re not perfect. You’ll find you’re WAY more consistent when you approach tracking this way.
- It’s OK to Take Breaks.
I don’t always track if I’m away or if it would be super inconvenient. Sometimes, I take weeks or even months off, and that’s perfectly fine.
To make habit tracking easier, I’ve created a Google spreadsheet that helps me track my daily habits.
Send me a dm or email me: [email protected] to download it!
Take a listen to today's episode and I’d love to hear how it’s working for you and what habits you’re focusing on!
Tanja x