Fit + Vibrant You Tanja Shaw

Eat less. Move more.
Count your calories. Or points. Or macros.
Eat at much protein and fat as you want but avoid carbs and sugar.
Eat anything you want as long as it fits your macros.
Just follow this simple meal plan.
Only eat within a 8 hour window.
Stop eating after 7.
How many of these have you tried to lose weight?
How is it working for you?
You might have heard someone argue that you shouldn't cut carloies, you should just avoid carbs instead. Or that instead of restricting calories, just focus on the TIME you eat. That weight loss has nothing to do with calories, just hormones.

Someone else says that you should cut meat and all animal products. And that you NEED breakfast and that fasting will tank your hormones.
And perhaps BOTH can be right for somebody, but the real question is...
Why are you going to food when you're not hungry?
Learning and focusing on nutrition is both necessary to lose weight AND a distraction from working through your emotional eating, all or nothing thinking, binge eating, perfectionism, people pleasing and feelings of unworthiness.
You might not believe it, but you do deserve to feel good.
Press play and let's chat!
-Tanja 


If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!


LINKS:
Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply
Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be 
Follow me on Instagram: https://www.instagram.com/tanja_shaw/ 
Follow me on Facebook: https://www.facebook.com/tanjamshaw 
 
 

Most women I work with are either in perimenopause, or are postmenopausal (makes sense as I work with women in midlife and beyond, and menopause is technically just one day).
They tell me “what worked before is no longer working… it's my hormones.”
It’s TRUE that hormones change and that hormones can absolutely affect your weight loss. 
But so often we focus so much on the fact that our hormones are changing that it distracts us from the thing that is actually getting in our way, which is our basic habits.
Things like…


✨constantly being on your phone
✨not prioritizing sleep
✨not getting enough movement 
✨not getting enough sunlight
✨having a to-do list of 37 things that you're never getting done
✨your negative self-talk
✨eating carb heavy meals or not enough protein + fibre
✨the extra-curricular eating that ‘doesn’t count’


So yes, hormones can change, and they can affect weight loss, but start with the foundations.
Press play on today's episode to dive into the foundational habits to improve your energy, lose weight, and simply feel GOOD in midlife and beyond. 
-Tanja x


P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!
 

You WANT to lose weight. You WANT a healthier relationship with food. You WANT to get off the on-again-off-again diet cycle.

I believe you.
And yet... you still don't put in the effort. You don't get help. You let life get in the way.
What gives?

Press play and join me to discover the five most common roadblocks to losing weight.

If you this message resonates with you and you are ready to OVERCOME your roadblocks to weight loss, let's chat. Go to www.tanjashaw.com/apply to book a 45 minute call to learn more about working together. 
I'm so glad you're here!
-Tanja x
P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by:
1. Leaving a review on iTunes or wherever you listen to podcasts,
2. Share this podcast with a friend
3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

“Less stress, more calm” is one of my goals. And it’s been a goal for the past 6 years.
Some days I live into that goal. I feel joyful. Light. Present. Grateful. Calm.
Many days I don’t.
And while I KNOW that a meditation practice would help… and yet as I write this I am wildly inconsistent.
Five weeks on. Four months off.
Three days on. Two years off.
I know I’m not alone. And that’s why I’m thrilled to have Jeff Patterson on the Fit and Vibrant You Podcast.
Jeff Patterson has over 36 years of experience, practicing and teaching the meditative and martial arts. As the founder of Northwest Fighting Arts/Portland Tai Chi Academy, where he emphasizes the transformative power of meditative and martial arts practices, particularly the yielding concept.
In this podcast, Jeff shares
Why meditation is beneficial (and why it might initially be hard to get started) The three types of meditation and finding the best meditation practice for you Common myths about meditation that might lead you to believe ‘you’re doing it wrong' Simple tools to get started If you want less stress and more calm in your life, press play and take a listen to my conversation with Jeff Patterson.
-Tanja x

Get in touch with Jeff:
https://www.theyieldingwarrior.com/membership/
https://www.theyieldingwarrior.com/book
https://portlandtaichiacademy.com

https://www.instagram.com/theyieldingwarrior/
https://www.instagram.com/northwest_fighting_arts/
Northwest Fighting Arts's Creator Profile
 

 

You asked, I answered!

Today’s podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group.
Today’s questions:
1. I don't look at my body in the mirror. How can I get over my body image issues?
2. In a society that idealizes youth, how can I embrace aging?
3. I'm new to strength training! How can I get started?
4. What are your thoughts on Ozempic and similar weight loss drugs?
This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@tanjashaw.com or ask in the Facebook group.
-Tanja x

P. S. Have you registered for the LIVE training on the 5 Critical Mistakes Women 40+ Make When Trying to Lose Weight? You can register for FREE here. 

Should you train fasted or is it wise to eat before you train?
What should you eat after your workout?
Is low carb the best method for weight loss?
With the vast amount of information out there, my conversation with Philip Pape offers much-needed simple and practical guide to improve your fitness and physique without needing a science degree or making it a fulltime job.
Philip Pape is a high-performance nutrition coach, physique engineer, and host of the Wits & Weights top 25 nutrition podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip understands the effectiveness of using strength training and evidence-based nutrition to enhance your physique and finally “look like you lift.” Philip helps lifters with demanding lifestyles achieve a more defined, muscular, leaner physique without wasting time. He works with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health without feeling restricted. Philip is passionate about helping you get unstuck inside and outside the gym to discover the knowledge and confidence to reveal your ideal physique.
Connect with Philip online:
Wits & Weights Podcast: https://bit.ly/witsandweightspodcast
IG: https://www.instagram.com/witsandweights/
FREE Muscle-Building Nutrition Blueprint: https://witsandweights.com/free/muscle-building-nutrition-blueprint