Fit + Vibrant You
For women who have been dieting most of their lives and are ready to lose the weight, permanently, naturally and without the obsession... so that you can SHOW UP as your BEST SELF and LIVE your best life- whatever that means to you. This is YOUR show. If you have questions of topic suggestions email me: [email protected]. Let's do this!
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389: Nutrition to Fuel Your Workouts with Philip Pape
04/22/2024
389: Nutrition to Fuel Your Workouts with Philip Pape
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: IG: FREE Muscle-Building Nutrition Blueprint:
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388: When Did Eating Get So Complicated?
04/15/2024
388: When Did Eating Get So Complicated?
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
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387: Choose YOU Everyday [From the Vault]
04/08/2024
387: Choose YOU Everyday [From the Vault]
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
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386: Reinvent Yourself In Midlife and Beyond with Wendy Battles
04/01/2024
386: Reinvent Yourself In Midlife and Beyond with Wendy Battles
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: Instagram: Facebook: LinkedIn:
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385: What Helps Me When I'm Stressed, Overwhelmed and Can't Sleep
03/25/2024
385: What Helps Me When I'm Stressed, Overwhelmed and Can't Sleep
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 episode of the whirl of stress, fear, doubt and "I have too much to do" feelings. I am so glad that you’re here. Hit play, and let’s talk!
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384: Essential Oils as a Tool for Emotional Eating with Kari Davis
03/18/2024
384: Essential Oils as a Tool for Emotional Eating with Kari Davis
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 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: Instagram @karidavis_thewell Morning Routine Download:
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383: Fitness Trackers: Helpful or Harmful?
03/11/2024
383: Fitness Trackers: Helpful or Harmful?
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
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382: Consistency in Fitness with Kelly Howard
03/04/2024
382: Consistency in Fitness with Kelly Howard
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: Facebook Page: Facebook Group: Instagram: LinkedIn: YouTube: Kelly's eBook: Fit is Freedom Podcast:
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381: 5 Reasons You Don't Maintain Your Weight Loss Results
02/26/2024
381: 5 Reasons You Don't Maintain Your Weight Loss Results
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
02/19/2024
380: Living a Life on Purpose with Gina Farrar
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:
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379: 3 Ways You're Overeating (But Don't Know It)
02/12/2024
379: 3 Ways You're Overeating (But Don't Know It)
Are you eating well, but the scale still won't budge? I used to think that you're overweight because you overeat. I now know better as I work with many women who struggle with weight loss resistance and eating less is NOT the answer. However, for many people, the reason weight is a struggle is actually because they are eating too much. Despite our best intentions, humans have a tendency to underestimate their food consumption. Join me as I break down three common reasons you might be overeating without knowing it... and what to do about it. Press play and let's go! -Tanja x
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378: Less Drama and More Mama with Pam Howard
02/05/2024
378: Less Drama and More Mama with Pam Howard
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: IG - @lessdramamama FB - @lessdramamoremama
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377: The ONLY Thing You MUST Do Change Your Habits for Good
01/29/2024
377: The ONLY Thing You MUST Do Change Your Habits for Good
You're a smart person... why can't you do the things you know you should be doing? 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: and I'll take it from there!
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376: Are Mystery Symptoms Ruining Your Life? With Heather Gray
01/22/2024
376: Are Mystery Symptoms Ruining Your Life? With Heather Gray
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:
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375: Coaching Yourself Through Struggle [+ Post Explant Surgery Update]
01/15/2024
375: Coaching Yourself Through Struggle [+ Post Explant Surgery Update]
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
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374: Food Freedom + Menopause Natural Solutions
01/08/2024
374: Food Freedom + Menopause Natural Solutions
This week I'm sharing a podcast interview I did on the Menopause Natural Solutions Podcast. Enjoy! -Tanja x
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373: Learning to Cope with Emotions Instead of Eating Them with Susie Pettit
01/01/2024
373: Learning to Cope with Emotions Instead of Eating Them with Susie Pettit
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 and the podcast host of the . 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: (the podcast)
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372: You are NOT the Sum of Your Parts [+ Breast Implant Removal Update]
12/25/2023
372: You are NOT the Sum of Your Parts [+ Breast Implant Removal Update]
This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast. I was nervous. I have never shared what I share on today’s podcast. You are NOT the sum of your parts. And so often we do this… Measuring yourself by your ‘imperfections’… Your thighs. Your stomach. Your feet. Your arms. Your chin. Your teeth. Your wrinkles. That scar. Your weight. And you look to others and compare yourself on that one criterion. She has smooth skin. She has perfect teeth. The perfect body. I wish I could say this is something I used to do, but I still do it. And honestly, I often don’t even realize I am doing it. It’s like a soundtrack that’s been on repeat for YEARS. It becomes background noise; you don’t even know it's there. But what if we rewrite that script? What if they were not problems that needed to be fixed? What if different didn't mean wrong? What if you decided to truly love yourself, fully and completely? Would you feel freer? Would you be more open to adventure and intimacy? Would you take care of YOU? Eat to nourish your body and give yourself energy? Move your body to be strong and energized? How would life be different? Thank you for listening, -Tanja x
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371: Willpower is a Red Flag on Your Weight Loss Journey
12/18/2023
371: Willpower is a Red Flag on Your Weight Loss Journey
You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?" Can you relate? Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss. Relying on willpower is a red flag. Willpower is another dieting trap. It’s a quick fix. It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place. If you want to break free of the struggle with food and your weight, I created this podcast for you. Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived. Plus I share something very personal that I’ve never shared on the podcast before. Press play and let’s chat! -Tanja x P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here:
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370: The Best Books I Read in 2023
12/11/2023
370: The Best Books I Read in 2023
You asked “what are some of your top book recommendations?’ and here's my answer! I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023. I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode! I did a similar episode in 2021 (check out of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you’re looking for gifts for others, or yourself. Here’s my list for 2023. *Contains affiliate links. There’s no cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂
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369: Breaking the Sugar Addiction with Danielle Daem
12/04/2023
369: Breaking the Sugar Addiction with Danielle Daem
How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos? It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.” Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all! In our conversation you’ll discover: whether you are, indeed, a ‘sugar addict’ if you should give up sugar altogether, or have some in moderation why most sugar detox programs don’t work for the long-term Press play, and enjoy my conversation with Danielle Daem. I’m so glad you’re here! -Tanja x Get in touch with Danielle: Facebook: Instagram: YouTube: FREE 3 part “Kick Emotional Eating” Workshop Series:
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368: I Know What to Do.... Why Am I Not Doing It?
11/27/2023
368: I Know What to Do.... Why Am I Not Doing It?
If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels. Here's the thing: it sounds true, but it's a lie that's keeping you stuck. It's a convenient excuse that's keeping you comfortable. Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc. But that's not the knowledge you're missing. That's the easy part. That's not the work you need to do. I love workout plans and recipes as much as the next person, but that's rarely what's needed to make a lasting transformation. What you need to learn is what's happening in your mind and in your heart. What are the stories? What are the patterns? What are the belief systems that you must overcome so that you can start creating a new story? "I know what to do. Why am I not doing it?" is a convenient excuse that is keeping you stuck. Join me for a bit of tough love as we dive right into this common phrase and belief that is keeping you exactly where you don't want to be. -Tanja x
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367: Eating for Your Thyroid with Ginny Mahar
11/20/2023
367: Eating for Your Thyroid with Ginny Mahar
Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day? Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?) Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived? Do you want to listen to an inspiring story? If you answered YES to any of the above (for yourself or someone you care about), you’re going to LOVE my conversation with Ginny Mahar, the Hypothyroid Chef. Here are some of the gems you’ll discover in this episode: Why it is 100% possible to be on thyroid medication, with a normal TSH and have thyroid dysfunction How to eat for autoimmune conditions (including Hashimotos) Why you need to be an advocate for YOUR health and you need to TRUST yourself. If something feels off, it IS! How to navigate travel and eating out when you have dietary restrictions Ginny Mahar, FMCHC, is a thyroid health and cooking coach who teaches Thyroid Thrivers how to cook well, eat well, and live well so they can FEEL WELL. Ginny has a 20+ year background as a Cordon Bleu-trained chef, food writer, and cooking instructor, but her career took a turn after a Hashimoto's diagnosis in 2011. Through her personal health transformation, she became a passionate thyroid advocate on a mission to empower and support others on their healing journeys. She hosts a group health coaching community called The Thrivers Club and works with clients one-on-one as a Functional Medicine Health Coach. Ginny shares thyroid-friendly recipes and lifestyle content on , and the Thyroid-healthy Bites Podcast. Let’s dive in! Tanja x LINKS: Travel friendly tips from Ginny: Ginny's Instagram:
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366: But... WHY is Your Cholesterol High? [A Functional Health Perspective on Heart Health]
11/13/2023
366: But... WHY is Your Cholesterol High? [A Functional Health Perspective on Heart Health]
Do you or someone you know have high cholesterol? Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat? Are you trying so hard to take care of your health, but your blood chemistry shows otherwise? Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE. I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these markers are high, with the exception of a recommendation to eat less fat and get a bit more exercise. Are you curious about what really influences cholesterol levels and heart health? Join me as I dive into the heart of health, science, and empowering YOU to become an advocate of your own health. You'll learn: How high cholesterol is often a SYMPTOM of other dysfunction in the body, and what to look for to improve your cholesterol levels Why avoiding saturated fat and meat may not be the ultimate answer. The functional health perspective that goes beyond "one-size-fits-all" solutions. I'm so glad you're here. Thank you for being part of this incredible community of people who want to take charge of their health and well-being. -Tanja x P.S. Don't forget to subscribe, rate, and share the podcast with your friends and family. 🌟 LINKS Mentioned:
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365: Most People Have "Mindset" Wrong... Here's What You Need to Know
11/06/2023
365: Most People Have "Mindset" Wrong... Here's What You Need to Know
I get it, mindset talk is everywhere these days, but most people have it all wrong. You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?" These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but they're like a band-aid fix, leading to a never-ending cycle of ups and downs. In this week's podcast, I break it down for you. Changing your mindset isn't something that magically happens. It's an active process, and that's a WONDERFUL thing. It means that you can take steps to work on it every single day. It involves unraveling those deep-rooted limiting beliefs and understanding those B.S. thoughts that get in your way. If you don't do this, you'll keep circling those same unhelpful patterns and habits. How do we do this? It starts with slowing down and becoming aware of your thoughts and patterns. Be curious without judgment. And then, it's a process of learning how to have better conversations with yourself. Join me on this week's podcast to dive into the actual HOW of changing your mindset. I share simple tools and strategies that I use personally, and with my clients, to create a powerful mindset shift. In case you skip this episode, I want you to know this: There's no destination where you'll always have the "right mindset." There's no permanent arrival point. But once you have the tools, you'll know how to shift your mindset. Don't beat yourself up if you have some rough thoughts – it doesn't mean you're doing it wrong. Press play and let's work on untangling those beliefs and shifting that mindset together. -Tanja x
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364: Success Leaves Clues: Building Your Best Self Operating Manual
10/30/2023
364: Success Leaves Clues: Building Your Best Self Operating Manual
When you hear the words "learning opportunity", what comes to mind? For me, its an euphenism for a failure or mistake. "No, you didn't fail, you learned!" "We learn from failure, not from success". I do agree that failures and mistakes are opportunities to learn. I do NOT agree that we don't learn from success. I think that we can learn A LOT from success, and in podcast I share how to do it. Recall a time in life (maybe it's right now) when things were working. Maybe it's a time that you were feeling very committed to your health goals. Maybe it was a time that following through on habits just felt easy. A time you had more energy. A time you consistently slept 8-9 hours a night like a baby kitten. A time where you were very connected with your spouse and had a lot of fun with sex. A time where you were just, well, feeling GOOD. Then, press and join me on a simple process to create your 'best self operating system'. Success leaves clues. Success is an EXCELLENT opportunity to learn. Take a listen and let me know what you think! -Tanja x
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363: Thrive in Your Relationships with Christine Bongiovanni
10/24/2023
363: Thrive in Your Relationships with Christine Bongiovanni
[Re-release with correct audio] Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖 No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨ Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️ Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️ Here are a few key takeaways from our conversation: 🌟 Discover a Different Marital Dynamic: Even if your partner isn't on the same page, there's hope for a positive change. Your transformation can ripple through the entire system. 💑 Embrace Marital Discord: It's normal! It can be the pathway to deeper connection and intimacy. Let go of any shame or guilt you might be carrying about your feelings towards your partner and your marriage. 🌻 Focus on Internal Work: External changes won't stick until you find peace within yourself. Boost your self-confidence and learn to live authentically. So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️ I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟 Wishing you a day filled with love and self-discovery, -Tanja x Get in touch with Christine: Christine Bongiovanni Coaching: AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach Instagram Facebook: YouTube: Abundant Love Free Mini-Course:
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363: Thrive in Your Relationships with Christine Bongiovanni
10/23/2023
363: Thrive in Your Relationships with Christine Bongiovanni
Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖 No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨ Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️ Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️ Here are a few key takeaways from our conversation: 🌟 Discover a Different Marital Dynamic: Even if your partner isn't on the same page, there's hope for a positive change. Your transformation can ripple through the entire system. 💑 Embrace Marital Discord: It's normal! It can be the pathway to deeper connection and intimacy. Let go of any shame or guilt you might be carrying about your feelings towards your partner and your marriage. 🌻 Focus on Internal Work: External changes won't stick until you find peace within yourself. Boost your self-confidence and learn to live authentically. So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️ I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟 Wishing you a day filled with love and self-discovery, -Tanja x Get in touch with Christine: Christine Bongiovanni Coaching: AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach Instagram Facebook: YouTube: Abundant Love Free Mini-Course:
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362: All Emotions are Welcome Here
10/16/2023
362: All Emotions are Welcome Here
I ventured out on a solo hike last weekend. Tears streamed down my face as I climbed to the peak. And on the descent, I couldn't hold back the uncontrollable sobs. It's definitely harder to cry while hiking up a mountain :) During a coaching session last week, one courageous woman shed tears. She kept repeating, "This is silly. I shouldn't be struggling like this." The pressure to maintain a perpetual positive facade weighs heavily on us. We're bombarded with messages urging us to "stay positive" and "look on the bright side." But what if this relentless pursuit of positivity is doing more harm than good? There's a hidden side to this constant striving for positivity. When we continually push away our negative emotions, we deny ourselves the chance to process and heal from them. And if we suppress them long enough, they take a toll on our mental well-being. They lead to heightened stress, anxiety, and sometimes even depression. It's like bottling up a volcano; eventually, it will erupt. Remember Unikitty from the Lego Movie? That unicorn-cat mash-up who epitomized happiness and positivity until she transformed into Ultrakatty, an oversized, roaring fighting machine. Suppressed emotions can also surface as physical health issues: digestive problems, stomach pain, tight muscles, or turning to food and other crutches as coping mechanisms. By sidestepping or neglecting difficult emotions, we miss opportunities for personal growth and learning. Press play on this podcast, head out for a walk, or grab a cup of tea and listen in. If we were in the same room, I'd offer you a big hug, and we'd share a good cry together. Sending you warmth and understanding, -Tanja 💕🌟
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361: Identity Based Goals
10/09/2023
361: Identity Based Goals
If you've been on a quest to achieve your goals, whether in health, fitness, or any area of life, you've probably heard of SMART goals – specific, measurable, attainable, relevant, and time-bound. They're like the trusty compass guiding us toward success. But let's dive deeper as there's more to the story. 😉 In the past, you may have sat down together to craft these SMART goals. They're neat, precise, and sound pretty good on paper. For instance, "lose 15 pounds by November 1" or "run a 5K in under 30 minutes by October 15th." But, when it comes to taking care of your health, they're pretty ineffective. Here's why: They are based soley on RESULT, which you can influence, but not control. They don't focus on what you will DO, and more importantly, WHO you need to become. Enter: Identity based goals. These goals are not just about the 'what' but also the 'who.' It's about becoming the person who effortlessly achieves those habits. It's about rewriting the story you tell yourself, the self-talk that shapes your reality. Imagine saying (and believing), "I am a fit, healthy person who makes choices that support my well-being." See the shift? It's like giving yourself a superpower cape. And the thing about identity-based goals is, they align with the idea that we can never outperform who we THINK we are. It's all about upgrading your self-perception. 🦸♀️ Our self-talk shapes our actions. If you've struggled with setting and achieving goals, I recorded this podcast for you. Take me out for a walk and let's have a conversation. -Tanja x
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