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: Iâve decided to take a pause from the podcast. This wasnât an easy decision, but itâs 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, Iâve realized that itâs 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, weâre 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 startâa chance to write a new chapter in the story of your life. For me, this isnât just a routine; itâs a ritual. Every year, I set aside an entire day to review my businesses, assess whatâs worked, what hasnât, 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 isnât just about goal-settingâitâs...
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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 itâs 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, Iâm sharing my favorite non-fiction reads from 2024, along with insights and takeaways from each one. Even if you donât end up reading them, I hope youâll 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 weekâs episode of the Fit in Real Life Podcast. Weâre diving into the nitty-gritty details of carbohydrates, sugar, and how theyâre metabolized in the bodyâcutting through the confusion and busting some major myths along the way. Hereâs a sneak peek at what youâll learn: The science of what carbohydrates are and how theyâre digested. Why glucose is essentialâand 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 youâre under your protein goal for the dayâshould you force down some egg whites even if youâre not hungry? If youâve ever had these questions, this weekâs episode is for you. Hereâs a quick preview of what I cover: How much protein you actually need for your goalsâwhether itâs 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 youâre like most people, youâve 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, itâs not the big, obvious challenges but the tiny, overlooked mindsets that throw us off course. Thatâs exactly what I'm unpacking this week. â¤ď¸ 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 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...
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