Training for Life

Sarah Gilks and Tanna Payne
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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. vor 5 Tagen

    The Problem with Today's Normal

    Your Normal Isn't an Accident, It's a Choice Sarah and Tanna open with an uncomfortable truth: exhaustion, poor sleep, sitting all day, and grabbing whatever's fast and convenient have all quietly become "normal." Not because they're good for us, but because they're everywhere. This episode is about what happens when you stop accepting that default and start choosing your own. The Data Behind the Default Sarah shares two stats that frame the conversation: 68% of Canadian adults now fall into the overweight or obesity category, and 45% of calories consumed by Canadian adults come from ultra-processed foods. Movement has quietly become optional too ~ grocery pickup, e-bikes, elevators, VR headsets standing in for the real thing. Why Taking Care of Yourself Gets Called "Obsessive" They talk through why simple things like eating vegetables, packing lunch, or strength training 30 minutes a day can start to feel extreme. The honest answer: because visible effort isn't common anymore, so it gets mistaken for obsession instead of recognized as basic upkeep. Three Ways to Reclaim Your Normal Question your definition of normal. Ask yourself if something is healthy or just common, and whether you're doing it because your body wants it or because everyone around you is. Choose your room carefully. Who you spend time with shapes your habits and your standards, so choose people who raise both. Become someone else's new normal. Your habits can be the example that shifts what "normal" looks like for the people around you. The Challenge Notice what you've accepted as normal this week, then ask if it's actually serving your health. As Tanna puts it, the "why" always gets you to the root of it.

  2. 16. Juli

    It's Easy for Her

    "She has good genetics." "She doesn't have kids." "She's always been that way." We've all said it ~ and it's a story, not a fact. In this episode, Sarah and Tanna dig into the excuses we reach for when someone else's results look effortless, and why those excuses feel so good in the moment while quietly keeping us stuck. The Self-Serving BiasJudging someone else's "easy" is more comfortable than sitting with your own guilt. Sarah and Tanna break down why our brains default to comparison, and how it protects our self-esteem while giving us permission to not put in the work. The Iceberg EffectSocial media shows the wheelie, not the hundred falls before it. Tanna shares a story about a dirt bike influencer whose reels make hard things look effortless ~ and what her captions reveal about the practice nobody sees. Identity Over GoalsGrounded in self-determination theory, Sarah explains why "I am someone who prioritizes her health" builds consistency in a way that "I want to lose 20 pounds" never will. Dedication beats motivation, and identity beats intention. Curiosity Over ComparisonInstead of "it's easy for her," Sarah and Tanna offer a swap: "What can I learn from her?" It's a small shift that turns envy into inspiration ~ and inspiration into action. Catch It, Own It, Replace ItThe episode closes with a practical three-step approach: catch yourself in the story, take responsibility instead of blaming someone else, and take one small action toward who you want to be ~ realistic minimums included.

  3. 9. Juli

    Every Woman Needs More of THIS! The secret health habit nobody talks about.

    Unplug It...Including You We schedule everything for everyone. The appointments, the activities, the carpools, the calls. But somewhere in all of it, the one thing that would change everything keeps getting bumped. Solo time. In this episode, Sarah and Tanna get real about what it actually looks and feels like when the bucket runs dry, and what it takes to fill it back up. What You'll Hear in This Episode: Lonely vs. Alone...They're Not the Same There's a loneliness epidemic happening right now, and it's worth getting clear on the difference. Loneliness is the absence of meaningful connection. Intentional alone time is something else entirely ~ a nervous system reset, a creativity boost, and a chance to actually hear yourself think. What Happens When You Skip It... Shutting down. Getting edgy. Craving sleep because at least in a dark room the noise stops. Sarah and Tanna share what skipping solo time actually does to them, and it's both honest and very relatable. Why Your Nervous System Is Begging for This The science is real. Intentional alone time lowers stress, builds emotional resilience, restores your social battery, and is directly tied to mental clarity and creativity. When do the best ideas show up? Not at the desk. In the shower. On a hike. Walking with no AirPods in. A Motorcycle, a Rainstorm, and a Full Bucket Tanna just got back from a solo motorcycle trip that got completely rained out, and she came back better than she left. Sometimes figuring it out entirely on your own is exactly the point. It Doesn't Have to Be Extravagant... Five minutes. A walk across the street to the beach. Morning coffee outside before the house wakes up. Even sitting with a song that brings you joy if silence feels like too much right now. Solo time scales to your life. Ideas to start this week: Five to 10-minute walk, no destination Morning coffee outside, slow and quiet Lunch break alone, somewhere away from the noise An evening walk with no podcast, no music Drive in silence (yes, really, try it) Sit in your backyard and just be Something that requires your full attention ~ a ride, a headstand, whatever gets you out of your head Protect It Like You Mean It You protect every appointment for everyone else. This one is yours. Put it in the calendar. Put the phone away. Treat it the way you'd treat something you'd do for someone you love. "Almost everything will work again if you unplug it for a few minutes, including you."

  4. 2. Juli

    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.

  5. 25. Juni

    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)

  6. 18. Juni

    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.

  7. 11. Juni

    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!

  8. 4. Juni

    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

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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

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  • Erstellt von
    Sarah Gilks and Tanna Payne
  • Jahre aktiv
    2024 - 2026
  • Folgen
    70
  • Bewertung
    Anstößig
  • Copyright
    © 2026 2026
  • Sendungswebsite
    Training for Life

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