Ever find yourself in a late-night snack battle? You know, where you promise you’ll stop after a few bites... but suddenly you're elbow-deep in chips or cookies?

Me too.

But here's the thing: it’s not just about resisting the urge—it’s about being intentional with how you end your day.

In my latest podcast episode, I share one simple evening affirmation that’s been a game changer for me and my clients when it comes to beating those nighttime cravings.

It’s not just fluffy words either. This affirmation is backed by action. And it’s not just about stopping the snacking; it’s about how you want to wake up tomorrow—energized, proud, and excited.

I also walk you through two more practical steps to help you rewire those nighttime habits for good.

Press play and join me on this week's episode of the Fit in Real Life Podcast. 🎙️

Im glad you're here!

Tanja x

P.S. Here's the other podcast I mentioned on Nighttime Eating.

When it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress.

In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results.

Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits your life.

Here’s what you’ll learn in the episode:

1. Why strength training is so important (and often misunderstood!)
   • Strength training goes beyond muscle—did you know it also boosts your immune system and supports mental health? I break down the lesser-known benefits that make it essential for long-term health.
2. The key movement patterns you should focus on
   • Push, pull, squat, lunge, hip hinge, core work, and rotation. These movements cover every major muscle group and help you move better in everyday life. I also share how to correct imbalances for a stronger, more resilient body.
3. Full-body workouts vs. split routines
   • I explain why I prefer full-body workouts over splits and how you can get great results with just 3 strength sessions a week. (Spoiler: you don’t need to spend hours in the gym to see progress!)
4. How to track your progress and why it matters
   • Tracking your workouts helps you see where you’re improving and where you can push harder. It also makes it easier to stay consistent and motivated over time.
5. The power of finishers for a metabolic boost
   • Finishers are quick, intense bursts of activity that I add at the end of my workouts to increase calorie burn and improve endurance. I’ll share some of my favorites and how you can add them to your routine.

Whether you’re a beginner or more experienced, this episode will give you the tools to build an effective, balanced strength training plan that supports your goals.

Ready to take your training to the next level? Start with small steps.

Whether it’s adding strength training for the first time or refining your technique, remember that consistency and progress are what matter most.

-Tanja x

P.S. If you'd like to see my exact workout routine, send me an email: tanja@tanjashaw.com

Have you ever...

...eaten ALL. THE. CHIPS. because your kids opened the bag?
...polished off 3 glasses of wine because, well, it was a gift?
...blamed stress when you 'fell off the wagon?'.

It’s easy to feel like the world (and people around us) are conspiring to derail our goals, but here’s the truth: it’s not about them. It’s about YOU.

Let this week's podcast be your kick in the butt to start OWNING your choices and to stop letting feelings and circumstances dictate your choices.

If you’ve ever said, "This is just the way I am" or "It’s too hard to change," this episode is for you. Change starts when you recognize that YOU have the power to shift your life, one choice at a time.

You can control what you do. And in any situation, there is a choice.

As always, I’d love to hear your thoughts. What’s one area where you can start taking more responsibility for your actions today?

To your success,
Tanja x

What do headaches, fatigue, insomnia, sugar cravings, and weight loss resistance have in common?

Well, besides that they are all unpleasant experiences, they are also all signs of blood sugar dysregulation.

And while eating more protein and less sugary carbs can help, changing your diet might not be enough to stabilize blood sugar, reverse insulin resistance and lose weight.

This week on the Fit and Vibrant You Podcast, I am joined by Danielle Hamilton, a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert.

In this episode, we dive deep into the science about circadian rhythm, and how light impacts our metabolic health, gut and hormones.

Danielle breaks down the different kinds of light, how they affect us, and why it is important, and simple strategies to implement in your life.

You are going to LOVE this episode!

Danielle "Dani" Hamilton is a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert specializing in hypoglycemia, and reactive hypoglycemia. Her journey into this specialized field was fuelled by her personal battle with PCOS, which she successfully reversed after learning that blood sugar issues and insulin resistance were at the root.

From overcoming PCOS, hypoglycemia, cystic acne, PMS, and weight loss resistance, Dani realized the power of stable blood sugar and its vital role in overall health. This drives her mission to empower others to recognize and remedy their blood sugar issues, even when the early signs are often dismissed or misdiagnosed.

ENJOY!
-Tanja x

Instagram: https://www.instagram.com/daniellehamiltonhealth
Facebook: https://www.facebook.com/daniellehamiltonhealth
Website: https://daniellehamiltonhealth.com/
Podcast: https://unlockthesugarshackles.buzzsprout.com/
YouTube: https://www.youtube.com/channel/UCH9oPLW019uqEZc_Ftvyn5Q
Blood Sugar Mastery Waitlist: https://www.daniellehamiltonhealth.com/blood-sugar-mastery

I 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: tanja@tanjashaw.com 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

SO MANY people swear that meal prep and planning will revolutionize their lives, make things easier, and dramatically improve their eating habits (and it's true, it will)... but then, they just don’t do it.

Why not, you ask? Well, it turns out there are quite a few hurdles:

• Bandwidth to Get Started: We all have a million things on our plates, and starting something new can feel overwhelming.
• Perfectionism: The belief that everything needs to be perfect right out of the gate.
• Limiting Beliefs: Thoughts like “I’m just not good at this” or “I don’t have time.”
• Overcomplication: Making it more complex than it needs to be.
• Time: The eternal struggle of finding enough of it.

The quickest way forward isn't to DO more, but to BREAK THROUGH these barriers.

In this week's podcast, I’m diving into how we can SIMPLIFY meal prep and planning. We'll explore practical tips and tricks to save time in the kitchen and finally banish the dreaded “What do I eat?” question for good.

Here are a few tips to get you started:

1. Start Small: Don’t try to plan every meal for the week. Begin with just one or two meals.
2. Batch Cooking: Cook larger portions and freeze leftovers for those busy days.
3. Keep It Simple: Stick to recipes with minimal ingredients and prep time.
4. Use a Planner: Write down your meal plan so you’re not scrambling at the last minute.

Ready to make your life easier and your eating habits healthier? Tune in to our latest podcast episode and let’s simplify meal prep and planning together!

I'm so glad you're here!

- Tanja x

P.S. Don't forget to subscribe so you never miss an episode!

Have you ever felt completely overwhelmed and stressed out? It’s that moment when everything seems too much to handle.

You might feel the urge to numb out, cry, give up, or reach for comfort food. Perhaps you're even tempted to skip your workout because you’re just too busy.

I can relate! That’s why I've put together this podcast on 7 powerful questions you can ask yourself when you're in such situations.

And please, don't get overwhelmed by the number of questions. Simply choose one or two that resonate with you and focus on practicing them.

Because, friend, you deserve to feel good. You deserve to find calm in the chaos.

I am so glad that you’re here. Hit play, and let’s talk!

-Tanja x

Over 300 episodes ago (episode 103), I recorded a podcast called The Diet "Rules" that are Actually Worth Following.

It was one of my most popular podcasts, and this week I'm doing an updated version.

My goal is to simplify nutrition. To throw out the dogmatic cult like approach and start to explore what works for you, while allowing some flexibility so that you can still make progress while enjoying life.

There’s no doubt, nutrition matters. What you put into your body will affect how you feel, how your body looks and how your body functions. One of the question I get asked ALL the time is “what should I eat?”.

If you rely on Dr. Google for your answer, you’ll find a spectrum of answers, from Atkins to the Zone Diet (and everything in between), all backed by hundreds of success stories and before and after pictures.

They all work… For somebody. And they all work, usually for at least 4-6 weeks.

We keep searching for the ‘best diet’ or diet hack that will easily help us shed pounds, have more energy, or reach any other goal we desire.

But the truth is, there is no “best diet”. There’s only the best diet for YOU. And I believe that’s one that you can stick to.

However, there are a few basic rules that are ACTUALLY worth following.

And that's exactly what I share on this week's podcast.

Press play and take a listen!

-Tanja x