420: What to Do When You Feel Stuck and Unmotivated to Workout
Fit in Real Life
Ever hit that point where you just donât want to go? Youâve been working hard, but suddenly, the motivationâs gone, energy is low, and youâre 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. Hereâs 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 âdeload weekâ 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 isnât your low-calorie diet working? In this episode of the Fit in Real Life podcast, Iâm joined by Ashley Fillmore, a leading expert in sustainable weight loss, founder of Metabolic Fixâ˘, 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. Hereâs 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
Itâs almost a year since my breast explant surgery. Iâm 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 âimperfectionsââwhether itâs our stomach, arms, skin, or scarsâforgetting that weâre 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 gracefulâand without my thighs chafing. But lately, my goal has changed. Now, itâs 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 Iâm also thinking about things like: Strengthening my body so I can hike and climb stairs and play well into my 80s and 90s Prioritizing...
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416: 8 Tips to Get the Most Out of Your Strength Workout
Fit in Real Life
Do you ever find yourself going to the gym but wondering if you're actually making progress? đââď¸ If so, youâre not alone! (Trust me, Iâve been there too... at least walking laps of the gym counts toward my daily steps... đ¤) In this week's episode of Fit in Real Life, Iâm breaking down how to get the MOST out of your strength workoutâbecause if youâre going to spend some time at the gym, you might as well get something for your effort! Hereâs what weâre diving into: âď¸ How to warm up so that you don't tweak your back on the first setp âď¸ Why having a...
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415: 10 Popular Health Trends in 2024: What to Follow, What to Ignore
Fit in Real Life
Social media is FULL of the latest fitness hacks, challenges, and quick-fix solutions. One minute you're told you need to lift heavy like a powerlifter, and the next youâre wondering if dry brushing your thighs will magically burn off that last bit of fat (spoiler: it wonât). Itâs hard not to get swept up in all the promises of "rapid results" or "the one thing you need" for fat loss, strength, or wellness. But how do you know what advice is worth followingâand what might just leave you sore, confused, and still craving cookies? In the latest episode of the Fit in Real Life podcast,...
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414: 5 Questions that Sabotage Weight Loss
Fit in Real Life
Are you tired of feeling stuck when it comes to your health and fitness goals? Do you ever wonder "why is it so hard to change when I know I need to?". It's probably because you're asking yourself the WRONG questionsâand those questions could be the very thing keeping you from making real progress. In the latest episode of Fit in Real Life, I dive into the surprising power of the questions we ask ourselves every day. Whether youâre trying to lose weight, build strength, or simply take better care of yourself, the way you talk to yourself matters. In this episode, Iâll show you how...
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413: 5 Things I've Learned from 6 Months of Therapy
Fit in Real Life
I want to be real with you today. For years, I thought I didnât need therapy. I would tell myself, âI already know what to do⌠I just need to do it" and "I'm not so bad" and "what would I learn that I don't already know?" Maybe youâve had those same thoughts, too? It took me a long time before I actually took that step to talk to someone. And even when I did, I went in thinking I just needed a little nudge in the right directionâa reminder of what I already knew. In short, therapy has been LIFE changing and LIFE giving. In this week's podcast I'm sharing my FIVE...
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412: A Powerful Evening Affirmation to Break the Nighttime Eating Habit
Fit in Real Life
Ever find yourself in a late-night snack battle? You know, where you promise youâll stop after a few bites... but suddenly you're elbow-deep in chips or cookies? Me too. But here's the thing: itâs not just about resisting the urgeâitâs about being intentional with how you end your day. In my latest podcast episode, I share one simple evening affirmation thatâs been a game changer for me and my clients when it comes to beating those nighttime cravings. Itâs not just fluffy words either. This affirmation is backed by action. And itâs not just about stopping the snacking; itâs...
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411: How I Plan my Strength Workouts
Fit in Real Life
When it comes to fitness, having a structured workout plan can make all the difference. Itâs not just about showing up at the gymâitâs about knowing what to do, why youâre doing it, and how to make progress. In this weekâs podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results. Whether youâre just starting out or looking to fine-tune your routine, Iâll walk you through the key movements, why they matter, and how to create a plan that fits your life. Hereâs what youâll learn in the episode: Why...
info_outlineDo you ever find yourself going to the gym but wondering if you're actually making progress?
đââď¸ If so, youâre not alone! (Trust me, Iâve been there too... at least walking laps of the gym counts toward my daily steps... đ¤)
In this week's episode of Fit in Real Life, Iâm breaking down how to get the MOST out of your strength workoutâbecause if youâre going to spend some time at the gym, you might as well get something for your effort!
Hereâs what weâre diving into:
âď¸ How to warm up so that you don't tweak your back on the first setp
âď¸ Why having a plan isnât just for vacations and home renovations
âď¸ The magic of tracking your progressâbecause, yes, those extra 5 lbs are a big deal!
âď¸ How to activate the correct muscles
âď¸ And, of course, the key to getting stronger: progressive overloadâalso known as the art of not staying comfy with those 10-lb dumbbells forever. đ
So, if youâre ready to level up your strength workouts, hit play and give this episode a listen! đ§
Let's work hard and have some fun along the way đŞ
-Tanja x