Fit in Real Life

Tanja Shaw
  • 4.8 (12)
  • NUTRITION
  • UPDATED WEEKLY
Fit in Real Life

Are you ready to get real results and feel your best—without extreme diets or rigid rules? The Fit in Real Life Podcast is for YOU. Whether you’re looking to lose weight, get stronger, or simply take better care of yourself, this show will give you the tools to achieve lasting results. I’m Tanja Shaw, and together we’ll explore science-backed strategies for long-term health, consistency, and lifestyle changes that work. You deserve to feel good—let’s make it happen! Got questions or topic ideas? Email me at tanja@tanjashaw.com.

  1. 5 DAYS AGO

    423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)

    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 equal. The differences between refined carbs and whole, nutrient-dense options. Whether eating carbs really "causes inflammation." Practical advice for including carbs in a healthy, balanced diet. Join me for a no-BS breakdown of the facts, so you can make informed choices without fear or confusion. Listen now wherever you get your podcasts! If you have questions, please send me a dm on Instagram (@tanja_shaw) or send me an email (tanja@tanjashaw.com). Thanks for listening! Tanja x

    17 min

  2. 9 DEC

    422: How Much Protein Do You REALLY Need?

    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 will hurt your kidneys." Is protein powder worth it? (Spoiler: Yes, but with caveats.) Balancing animal and plant-based proteins—and what that means for your health and the environment. Practical tips for hitting your protein targets without overcomplicating your meals. This episode is packed with no-nonsense, science-backed advice to help you cut through the confusion and make protein work for your lifestyle. If you're ready to simplify your nutrition and feel confident about what you’re eating, give this one a listen! Thanks for tuning in! -Tanja x

    30 min

  3. 2 DEC

    421: How to Overcome 3 Subtle Barriers to Change

    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 ourselves “stuck” and how to identify the hidden traps in our language, thinking, and approach to change.  ❤️You’ll walk away with actionable insights on making a real commitment to your goals, starting with small, intentional steps that make lasting change feel possible—and maybe even easier than you thought. Whether you want to be healthier, get stronger, or just be more consistently, this episode is for you. Thank you for listening! -Tanja x

    22 min

  4. 25 NOV

    420: What to Do When You Feel Stuck and Unmotivated to Workout

    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 balanced approach to keep making progress If this sounds like what you need, join me for practical, no-nonsense advice on staying consistent when things get tough. Thanks for listening! -Tanja x

    25 min

  5. 18 NOV

    419: Hormones, Metabolic Health, and Weight Loss with Ashley Fillmore

    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 be holding you back? Ashley shares the nuances of finding the right workout plan for your body. The Key to Metabolic Health What does it really mean to be metabolically healthy? Hint: It’s not just about cutting calories or exercising more. Why Low-Calorie Diets Can Fail You Are you eating less but still not losing weight? Ashley shares why cutting calories is not the answer, and what to do instead. This episode is packed with game-changing insights to help you become the live a healthy life. ENJOY! -Tanja Here’s how to get in touch with Ashley: Website: metabolicfix.purfitstudio.com/one Podcast: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success Instagram: https://www.instagram.com/ashley_fillmore1/

    48 min

  6. 11 NOV

    418: Redefining Femininity, Letting Go of Societal Standards, and My 11-Month Post-Explant Update

    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: it’s personal, and it’s empowering. ✨ Body confidence as is—embracing where I am now without striving for perfection. ✨ The value in letting go of “standards” that were never really ours to begin with. ✨ How self-acceptance can open up new freedom, connection, and even joy. Thank you for listening, and I hope you find encouragement here to love and accept yourself fully and completely. -Tanja x

    16 min

  7. 4 NOV

    417: The Best Shape For Your 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 my joints so I can keep doing the things I love (like hiking adventures 🏔️) Thinking about my hormones so that I ACTUALLY can sleep at night and don't burn myself out And sometimes, the best thing I can do for my health is REST. So, if you’re curious about how this mindset shift can help YOU live a strong, active, and vibrant life for years to come, tune in to my latest podcast episode: “The Best Shape for Your Life.”  I'm so glad you're here! -Tanja x

    19 min

  8. 28 OCT

    416: 8 Tips to Get the Most Out of Your Strength Workout

    Do you ever find yourself going to the gym but wondering if you're actually making progress? 🙋‍♀️ If so, you’re not alone! (Trust me, I’ve been there too... at least walking laps of the gym counts toward my daily steps... 🤔) In this week's episode of Fit in Real Life, I’m breaking down how to get the MOST out of your strength workout—because if you’re going to spend some time at the gym, you might as well get something for your effort! Here’s what we’re diving into: ✔️ How to warm up so that you don't tweak your back on the first setp  ✔️ Why having a plan isn’t just for vacations and home renovations ✔️ The magic of tracking your progress—because, yes, those extra 5 lbs are a big deal!  ✔️ How to activate the correct muscles  ✔️ And, of course, the key to getting stronger: progressive overload—also known as the art of not staying comfy with those 10-lb dumbbells forever. 😉 So, if you’re ready to level up your strength workouts, hit play and give this episode a listen! 🎧 Let's work hard and have some fun along the way 💪 -Tanja x

    24 min
See All (453)

4.8
out of 5
12 Ratings

About

Are you ready to get real results and feel your best—without extreme diets or rigid rules? The Fit in Real Life Podcast is for YOU. Whether you’re looking to lose weight, get stronger, or simply take better care of yourself, this show will give you the tools to achieve lasting results. I’m Tanja Shaw, and together we’ll explore science-backed strategies for long-term health, consistency, and lifestyle changes that work. You deserve to feel good—let’s make it happen! Got questions or topic ideas? Email me at tanja@tanjashaw.com.

Information

  • Creator
    Tanja Shaw
  • Years Active
    2015 - 2024
  • Episodes
    453
  • Rating
    Clean
  • Copyright
    © 2024 Tanja Shaw
  • Show Website
    Fit in Real Life

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