Fit + Vibrant You Tanja Shaw

There are so many people out there saying things like “we all have the same 24 hours in our day” as if lack of time is the issue. 

In my experience, lack of time is NOT the issue.



The real issue is a lack of bandwidth, the mental capacity to make better choices, and all-or-nothing thinking. 


it’s so much easier to make better choices when we feel calm, focused, and peaceful. Yet it’s so easy for stress and feelings of overwhelm to overtake our life.



If you want to create change in your life, the first step is not to try to fit it in, it’s to give yourself SPACE. 

Here are a few things I do:



❤️ I have 2 alarms that go off during the day to remind me to focus on my goals and breath.

❤️ I plan my day. I make my plan match the reality of my day. This is BIG. If you over-plan, you’ll probably feel stressed out. If you don’t plan to take care of yourself, it probably won’t happen.

❤️ I ask myself A LOT of questions during the day to challenge the reasons I might feel overwhelmed or stressed. For example, “what would need to change so that I did what needs to get done without feeling stressed?” or “what would happen if I DON’T do _____ (whatever thing I think needs to be done).

❤️ I slow down with my meals. At least 3 x per day I sit, breathe and slow down.

❤️ I am practicing not rushing. I tend to try to cram everything in and use every last minute to be productive. Instead, I now plan ‘buffer’ time between tasks so that I can be present.

Join me on this week's podcast for a deep dive on how to create more calm in your life so that making the better choices, for your health, relationships, and future self, are so much easier. 
I'm glad you're here.

-Tanja x

Curious about working together? Book a time to chat here: www.tanjashaw.com/apply

If you’re like many people, you feel inspired, motivated, and enthusiastic when you start a project or program. Maybe you've had a health scare, or are motivated to get in shape for an upcoming vacation.

Either way, you are DRIVEN to take action. It almost feels easy.
But over time, that motivation wanes. 
You feel less excited to close the kitchen after dinner.
You feel less enthusiastic about drinking sparkling water instead of wine. 
You feel less motivated to get up before sunrise to go to the gym.
Prepping your food feels like a big pain.
Maybe you even feel resentful that you have to plan your meals while your slim friend can seemingly eat whatever she wants.
In the past, you’ve given up. You slipped back into old habits and patterns. 
The problem isn't that your motivation waned. The problem isn't that you don't feel the same level of enthusiasm as when you first started.

The problem is that you relied on that feeling to go for your workout or say no thank you to the wine. 

AND... you never did anything to create that feeling of enthusiasm.

Feeling enthusiastic is not required to take action, but it sure makes it a lot easier!

Join me in this week's episode as I share a few of my favourite strategies to say inspired, motivated and enthusiastic on this journey.
I’m so glad you’re here!
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply

-Tanja x

You've probably heard about "calories in, calories out" when it comes to weight loss.

Those "for" it say that this is the principle that governs weight loss:  that weight loss or gain is determined by the balance between the calories consumed and the calories burned through physical activity and metabolic processes.
Others say that this model is antiquated, and just downright wrong. 

In this week's podcast I share the real science behind the usefulness of the CICO model AND its limitations.

If you have a weight loss, weight gain or weight maintenance goal (and yes, you'll probably fit into one of those categories ;) this episode is for you.
Join me for some common sense and a practical guide to weight loss.
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply

-Tanja x

In our final episode in the Energy Series, we're going to take a look at the thyroid gland, thyroid hormones and how it impacts your ENERGY.
Fun fact: Did you know you have thyroid hormone receptors on every single cell of your body? Although we often associate the thyroid gland with our metabolism, the thyroid gland affects MANY functions in your body.

Signs of an underactive thyroid gland (which is far more common and overactive) are:
brain fog or memory problems hair loss low energy/ fatigue weight gain constipation depression or mood swings high cholesterol sensitivity to cold In this week's episode I share:
🦋 Why so many women who struggle with low thyroid hormones are told that everything is normal
🦋 The ACTUAL root cause of thyroid conditions
🦋 What to do to support your thyroid gland 

I'm so glad you're here!

If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media. Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x
 
 
 
 
The thyroid gland is regulated by the hypothalamus and the pituitary gland, which release hormones that stimulate or inhibit the production of thyroid hormones as needed to maintain a balance in the body. When the thyroid gland produces too much or too little thyroid hormone, it can lead to a range of health problems, including hyperthyroidism (overactive thyroid) and hypothyroidism (underactive thyroid).

Sometimes I don’t want to share how I eat because I don’t think there’s anything to share. I don’t have any fancy recipes. My meals are certainly not ‘Instagram worthy’ (though I do often post to my stories on instagram @tanja_shaw... along with many cat videos 😜).
BUT… they work. They are simple to make. They don’t take a lot of time. They keep me fueled for a long time. They are delicious, AND they support the goal of a fit, healthy body.
If you want to feel good in your body but don’t want to spend hours in the kitchen, this podcast is for you!
Join me on this week’s podcast for simple tips and tricks to make super healthy and delicious meals that you can enjoy anytime of day. 
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media.
Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x

 Here are more ways I can help:
⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.

If you ever wanted to achieve any sort of result, whether it was in health and fitness, business or your career, you’ve probably learned about the importance of setting SMART goals. And when I you worked with me when I first started my coaching career, I would have helped you do the same.
We would sit down together and come up with a goal that fit the golden standard: it was specific, measurable, attainable, relevant, and time bound. In health and fitness, some examples are “to lose 15 pounds by November 1” or “to run 5K in under 23 minutes by October 15th.
The goal is neat, clean, clear and at the same time, completely uninspiring. And for the longest time, I never questioned the idea. I accepted the need for goals to be SMART as a truth.
But, perhaps it is possible that there’s another way (and there is).
But that doesn't mean that SMART goals don't have their place. We're not going to get anywhere by saying “one day I’ll get fit” or “one day I’ll lose weight”. Dreams without action are, well, just dreams.
That's why I've made a practice of combining inspired AND SMART goals to stay focused, motivated and moving forward on my goals every single day.
I hope this episode helps you on your journey.
If being happy, healthy, and energetic is something you're after, make sure you sign up for the 5-Day Healthy Hormones Summit happening April 24-28. To register go to www.tanjashaw.com/hormonesummit
If you have questions, reach out via email: tanja@tanjashaw.com or you can message me on social media.
Want to learn more about working together? Book a call at www.tanjashaw.com/apply
-Tanja x

 Here are more ways I can help:
⭐️  FREE Quiz: Uncover Your Weight Loss Roadblock. Take this 2 minute quiz get your personalized 3 step plan to breakthrough what's keeping you stuck. www.fitvibrantquiz.com 
⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
⭐️ Join the Fit + Vibrant You Facebook Community!
⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.