Training for Life

Sarah Gilks and Tanna Payne
  • 5.0 (112)
  • Fitness
  • Updated Weekly

Join Healthy Role Models founder, Sarah Gilks, and Master Trainer/Elite Olympic Weight Lifter Tanna Payne, in the 'Training for Life' podcast. With a combined 5 decades in health, fitness and training women of all ages, they share candid conversations with you from the peaks and valleys of their lived experiences. Their goal? Laughter, inspiration, and guiding you towards becoming the healthiest and happiest version of you. www.healthyrolemodels.com @healthyrolemodels

  1. 3d ago

    The Most Powerful Health Lesson You'll Ever Teach Your Kids

    They're Not Listening...They're Watching Your kids aren't listening to what you say about health. They're watching what you do. In this conversation, Sarah and Tanna sit down to talk about the powerful ripple effect of a mom who prioritizes herself. Because "I would die for my kids" is easy. But would you live for them? What Are Your Kids Learning From You? We say "my kids come first", and we mean it. But somewhere in the carpool lanes, the mental load, and the guilt of doing anything for ourselves, moms quietly disappear from their own priority lists. And our kids notice. In this episode, Trainer Tanna and Sarah, founder of Healthy Role Models, dig into one of the most important (and most overlooked) conversations in motherhood: the role you play as a living, breathing health model for your children. Not by lecturing them. Not by enrolling them in every sport. But by showing up for yourself, and letting them see it. What You'll Hear in This Episode: The Gap Between What We Say and What We DoKids absorb everything ~ your habits, your attitude, your mindset. When a mom skips her health, her kids learn that health doesn't matter. When she carves out time for it, even imperfectly, they're building a foundation they'll carry into adulthood, relationships, and their own families. Why "I'm Putting Myself First" Feels Wrong, and a Better Way to Think About ItYou don't have to be at the top of the list. You just have to be on the list. Sarah and Tanna talk about the guilt, the overwhelm, and the shift in mindset that makes all the difference. Practical Strategies for Busy MomsNo, it doesn't have to look like 20 hours of training a week. Sarah and Tanna break down what actually works: Efficient workouts (25–40 minutes, 3x/week) that fit real life Scheduling your workout like every other non-negotiable appointment Working out at lunch, at 8 PM, in your pajamas in the garage...whatever the season of life calls for Bringing your kids into your movement instead of working around them The Ripple Effect Is RealIn the HRM community, they call them ripples. Those photos of toddlers doing burpees next to their moms, little kids flexing in the mirror. Tanna shares the "I'm teaching my girls to flex instead of suck it in" moment. Sarah shares the full-circle story of a son who now loves the gym. These are not accidents. They're the result of years of modeling. Strong Over SkinnySmall habits. Consistent presence. A mom who shows her kids what it looks like to respect her own body and energy. That's the message, and it ripples into how they handle stress, school, relationships, and their own health for the rest of their lives. The Line That Will Stop You Cold"I would die for my kids. But would you live for them?" Yeah. That one lands.

    19 min

  2. Jun 25

    How to Enjoy Summer Without Starting Over in September

    In this episode, Tanna and Sarah lay out their personal, no-fluff summer wellness game plan. These are  the exact strategies they use themselves to stay strong when schedules loosen, schedules blur, and the paddleboard is calling. In this episode: Have a plan before summer kicks off — because we plan vacations, road trips, and camping, but rarely plan our health. Sarah shares how she adjusts from 4 strength days down to 3 without losing her foundation — and why that distinction matters. Think about September You — Fast-forward to fall. Do you want to feel energized, strong, and capable? Or inflamed, exhausted, and starting over? That mental image is a powerful planning tool. Prepare for a workout anywhere — Bands, bodyweight, hiking trails, and yes — giant rocks at a campsite. No gym? No excuse. Our travel-ready programs Strong Everywhere and Travel Strong have you covered. Stay connected to your healthy people — Environment is stronger than willpower. Whether that's your online community, your HRM Strong Summer Posse, or just the friends who support your choices even when they don't share them — your circle matters more than you think. Hydration and protein — non-negotiable — Have a protein shake before the barbecue. Prioritize lean protein. Hydrate like you mean it. (Clear protein and vodka may or may not have been mentioned.) Don't expect perfection — expect progress — Lower the bar. Just don't put it down. Summer is a middle ground, not a free fall. Key Takeaway: Consistency doesn't mean intensity. It means showing up — even at 60%, even with a TheraBand in a tent, even with a lighter schedule and a drink in your hand. The goal isn't to survive summer. It's to arrive in September feeling proud of how you lived it. Resources mentioned: 🏋️ Strong Everywhere — full-body travel workout program ($9.99) 🌍 Travel Strong — workout collection with TheraBand + mini bands ($9.99) 💪 HRM Strong Summer Posse — join the community group for summer accountability, in-person events, and your healthy people (FREE)

    15 min

  3. Jun 18

    What We've Learned from Working with Thousands of Women (And Some of It's Tough Love)

    You're stronger than you think. You're never as alone as you feel. And sometimes — you're your own problem. Show Notes: Sarah and Tanna have worked with thousands and thousands of women. Patterns emerge. Some of it's encouraging; some of it's a straight-up wake-up call. This episode is both. They call it the sh#& sandwich, and that's exactly what it is. What you'll hear: Why women are so much stronger and more capable than they give themselves credit for (and the kickboxing story that proves it) The uncomfortable truth about excuses and how to tell the difference between a reason and a roadblock Why your actions and your goals need to actually be in the same conversation The #1 thing that gets in your way (hint: look in the mirror) Why the biggest transformations are never the ones a scale can measure How vulnerability builds connection and why safe community changes everything The real takeaway: You are not special. Your struggles are not unique. And that is the most powerful thing we can tell you because it means you are never alone in them. Get out of your own way. Watch what you can do.

    17 min

  4. Jun 11

    CONFESSIONS of 2 Fitness Coaches

    Ever looked back at something you used to eat, or do in the name of "health", and thought, what on earth was I thinking? This week Tanna and Sarah open up the confessional booth and air out their most ridiculous past habits. No shame, no beating yourself up, just two women who've been in the wellness world for decades proving they did not always have it figured out. In this episode: Why "I'm vegetarian/gluten-free/fat-free" was never the same thing as "I'm healthy" and the cold pasta-and-Miracle-Whip dish that proves it The all-or-nothing competitor trap: dialing in for a weigh-in, then gorging for three weeks and wondering why training felt like garbage The diuretics-and-fat-burners era, Lasix, ephedrine in the morning coffee, throwing up at the track, and the real cost of chasing two pounds and a six-pack The legendary Kraft Dinner story: a full box on every pregnancy lunch break, then burning the evidence in the fireplace "It's chicken, so it's protein, so it's healthy", KFC popcorn chicken, double venti Frappuccinos, and a 3 a.m. bowl of Honey Nut Cheerios A live, present-day confession involving vodka and clear protein (you'll see) Key takeaway: Healthy living was never about perfection. {erfection is rigid, joyless, and a setup for failure. Knowledge evolves, nutrition evolves, your choices evolve. The goal is consistency and moderation, the grace to laugh at your past self, and the honesty to admit you'll probably laugh at your current self in ten years too. When you know better, you do better. Got a confessional of your own? A habit you swore was healthy until it wasn't? DM us ~ we want to hear it. And if this one made you laugh, share it with the friend who's still burning their own boxes. Subscribe so you never miss a week. Until next time, stay awesome!

    18 min

  5. Jun 4

    Want to STOP starting over? Our best advice and tips

    Ditch the "Start Over" Mentality for Good ✨ ✨There is no wagon; so there's nothing to fall off of.✨ Episode Summary: Forever telling yourself you'll "start Monday," "reset after the holidays," or that you've "fallen off the wagon" again? You're not alone, and that constant restarting might be the very thing keeping you stuck. In this episode, Sarah and Tanna share their best tips for ditching the all-or-nothing, start-over mentality for good. Because the women who stay strong, fit, and healthy year-round aren't the ones who never slip; they're the ones who stop quitting on themselves. No wagon. No square one. Just your next best choice. What You'll Learn: Why all-or-nothing thinking, perfectionism, and guilt spirals trap you in the endless restart loop The Rule of Next Choice; how to bounce back instantly instead of writing off the whole weekend (inspired by Alan Stein Jr.'s "Next Play") How to build an identity-based healthy lifestyle so there's literally no wagon to fall off of Why a real plan includes grace, recovery, and progression; not punishment and perfection How to keep your key habits alive through hard seasons and simply pick up where you left off Your Next Best Choice: The HRM JOURNEY! This episode is the philosophy in action; sustainable, identity-based, built for real life, not a 12-week sprint to nowhere. If you're ready to stop starting over and start living it, the next Healthy Role Models Journey is exactly where to do it: ✔ Progressive plan that meets you where you are ✔ Full follow-along videos + demos ✔ Built-in recovery and grace ✔ A community that cheers you on through the hard seasons This is the approach Sarah lives by, and she'd love for you to join her. Get started here ➡️ www.healthyrolemodels.com Links & Resources: Learn about the next Healthy Role Models Journey

    18 min

  6. May 28

    The “Boring” Habits That Change Everything

    Are you jumping from trend to trend and still not getting the results you want? In this episode, we sit down to have a real, no-fluff conversation about why fitness trends, from Tae Bo to P90X to CrossFit to HYROX, keep pulling us in, and why chasing them before you've mastered the basics is costing you more than you think. In this episode, we talk about: Why social media makes trends feel urgent and how to see through the hype What you're actually not seeing when you watch that intense workout reel The "reaching over $100 bills to pick up pennies" analogy that will stop you mid-scroll Why novelty ≠ superiority (and what to do instead) The real fundamentals: strength training, nutrition, recovery, mindset, and community and why boring is where the magic lives How identity-based habits change everything ("I'm a woman who prioritizes her health") Why the women getting lasting results aren't doing the trendiest things  they're staying consistent long enough for things to work The takeaway? Before you jump into the next shiny thing, ask yourself three questions: Am I already doing the fundamentals consistently? Am I looking for a shortcut? Do I need to recommit to the basics? The trends will come and go. A strong body, a strong mind, and a healthy lifestyle? Never go out of style.

    21 min

  7. May 21

    If I Knew Back Then .... How Sarah and Tanna's Beliefs About Health & Fitness Have Evolved

    Ever wish you could go back and shake your younger self? In this candid, fired-up conversation, Sarah and Tanna get real about the beliefs they used to hold about health and fitness — beliefs that were keeping them stuck, shrinking themselves, and chasing all the wrong things. From crash diets and obsessive cardio to scale addiction and imposter syndrome, they unpack how far they've come — and what actually works for long-term strength, health, and happiness. "Instead of asking 'How small can I make myself?' start asking 'How good can I feel?'" — Sarah   In This Episode 🍽️ More exercise + less food = results. (Spoiler: nope.) Tanna shares how her younger self was laser-focused on eating as little as possible to reach an ideal she saw in the mirror — while completely ignoring her natural strengths. The shift? Recognizing she's strong and athletic, and building a body that supports the life she actually loves living. 📋 Strict meal plans are the answer. Sarah spent years following rigid diet plans — including Fit for Life, Bare to the Bones, and strict figure competition protocols. Neither host has ever seen a strict meal plan work long-term. HRM's approach teaches macros, fueling for energy and strength, and the flexibility that creates real food freedom — not fear. 😰 Fear of failure keeps you safe. Tanna opens up about the all-or-nothing thinking that kept her stagnant — afraid to step into the gym, afraid to be seen as a leader. Sarah shares how comparing herself to a more credentialed partner made her feel like she'd never measure up. The shift: realizing they each have a different voice, different experience, and that there's space for everyone. ⚖️ The scale tells the truth about your health. Sarah admits the scale once dictated her entire day — and she knows she's not alone. The number doesn't reflect hormones, water retention, muscle mass, or any of the things that actually matter. HRM focuses on measurements, photos, and DEXA scans for the real picture. The scale? Optional. 🏃 More cardio = better results. Sarah used to train twice a day — strength at lunch, a run after work — all in an effort to shrink herself. Now she trains to build strength for life. Her favourite cardio? Walking and hiking. She feels stronger and leaner than ever — without killing herself. (P.S. She also just ran a 10K and signed up for next year. Pink shoes included.) The Big Takeaways Stop chasing short-term results — build something you can sustain forever. Work with your natural strengths, not against them. The shift from extrinsic (aesthetics) to intrinsic (how you feel) motivation changes everything. Most of social media is not real. Love what you already have. Focus on the foundations — 90% of results come from mastering the basics. You change you. A great coach works on your mind too. "The goal is not perfection. The goal is building a strong, healthy, energized life that you can actually enjoy living." — Tanna Mentioned in This Episode DEXA scan episode (full episode available in the Training for Life feed) Healthy Role Models 12-Week Journey Program Bare to the Bones & Fit for Life diets (and why they don't work long-term) Atkins diet (butter, bacon, and a life lesson) Connect with Healthy Role Models 🌐 healthyrolemodels.com📱 Instagram: @healthyrolemodels🎧 Podcast: Training for Life on Apple Podcasts & Spotify

    21 min

  8. May 14

    Sarah & Tanna's "Must Haves" for Summer!

    Training for Life | Favourite Summer Things Sarah and Tanna are back with a summer edition of their most-loved episode. No sponsored lists, just two real women sharing the simple things that light them up when the sun shows up. Sarah's picks: standup paddle boarding on the ocean, a blanket in the vehicle for spontaneous sunsets, a bucket list of hikes with people she loves, and the occasional intentional rosé on a patio. Tanna's picks: self-tanner from Meg at Glow Coast, her beloved harem jumper (aka the hippie suit), motorcycle season on her hand-built chopper, a swimming hole bucket list for her kids, and tending her little deck garden...mostly for the joy of watching things grow. The real theme? None of it is about stuff. It's about presence, slowing down, and saying yes to a moment. What's on your summer list? Drop it in the comments ~ there might be a Part Two. Mentioned: Glow Coast (Meg), Clean Food Crush recipes, Heart Lake Vancouver Island.

    18 min
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About

Join Healthy Role Models founder, Sarah Gilks, and Master Trainer/Elite Olympic Weight Lifter Tanna Payne, in the 'Training for Life' podcast. With a combined 5 decades in health, fitness and training women of all ages, they share candid conversations with you from the peaks and valleys of their lived experiences. Their goal? Laughter, inspiration, and guiding you towards becoming the healthiest and happiest version of you. www.healthyrolemodels.com @healthyrolemodels

Information

  • Creator
    Sarah Gilks and Tanna Payne
  • Years Active
    2024 - 2026
  • Episodes
    67
  • Rating
    Explicit
  • Copyright
    © 2026 2026
  • Show Website
    Training for Life

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