Have you ever...

...eaten ALL. THE. CHIPS. because your kids opened the bag?
...polished off 3 glasses of wine because, well, it was a gift?
...blamed stress when you 'fell off the wagon?'.

It’s easy to feel like the world (and people around us) are conspiring to derail our goals, but here’s the truth: it’s not about them. It’s about YOU.

Let this week's podcast be your kick in the butt to start OWNING your choices and to stop letting feelings and circumstances dictate your choices.

If you’ve ever said, "This is just the way I am" or "It’s too hard to change," this episode is for you. Change starts when you recognize that YOU have the power to shift your life, one choice at a time.

You can control what you do. And in any situation, there is a choice.

As always, I’d love to hear your thoughts. What’s one area where you can start taking more responsibility for your actions today?

To your success,
Tanja x

What do headaches, fatigue, insomnia, sugar cravings, and weight loss resistance have in common?

Well, besides that they are all unpleasant experiences, they are also all signs of blood sugar dysregulation.

And while eating more protein and less sugary carbs can help, changing your diet might not be enough to stabilize blood sugar, reverse insulin resistance and lose weight.

This week on the Fit and Vibrant You Podcast, I am joined by Danielle Hamilton, a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert.

In this episode, we dive deep into the science about circadian rhythm, and how light impacts our metabolic health, gut and hormones.

Danielle breaks down the different kinds of light, how they affect us, and why it is important, and simple strategies to implement in your life.

You are going to LOVE this episode!

Danielle "Dani" Hamilton is a Functional Nutritional Therapy Practitioner and a renowned blood sugar expert specializing in hypoglycemia, and reactive hypoglycemia. Her journey into this specialized field was fuelled by her personal battle with PCOS, which she successfully reversed after learning that blood sugar issues and insulin resistance were at the root.

From overcoming PCOS, hypoglycemia, cystic acne, PMS, and weight loss resistance, Dani realized the power of stable blood sugar and its vital role in overall health. This drives her mission to empower others to recognize and remedy their blood sugar issues, even when the early signs are often dismissed or misdiagnosed.

ENJOY!
-Tanja x

Instagram: https://www.instagram.com/daniellehamiltonhealth
Facebook: https://www.facebook.com/daniellehamiltonhealth
Website: https://daniellehamiltonhealth.com/
Podcast: https://unlockthesugarshackles.buzzsprout.com/
YouTube: https://www.youtube.com/channel/UCH9oPLW019uqEZc_Ftvyn5Q
Blood Sugar Mastery Waitlist: https://www.daniellehamiltonhealth.com/blood-sugar-mastery

I have a love-hate relationship with tracking habits and activities.

I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do.

Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it.

As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to see.

Here are a few things I’ve learned about habit tracking:

• Don’t Overtrack. I used to track EVERYTHING—from dates with my husband to calories and the number of times I went live on Facebook. I spent more time curating the perfect life than living it. Now, I focus on the most important habits. Remember, just because you’re not tracking something doesn’t mean you’re not doing it

• Performing the Habit Might Not Be Enough.
  This is especially true for activities like dates with your spouse. You can go through the motions just to tick the box, or you can be more intentional and present.
  
  
• Assess Progress Toward Your Goal.
  If you’re tracking calories and workouts, make sure to check your progress occasionally—whether through a weigh-in or a body composition check—to ensure your habits are moving you toward your goals.
  
  
• Be Specific with Your Goals.
  If your goal is mindful eating, for example, make it specific: aim to eat mindfully for at least one meal a day.
  
  
• Take Out the Drama!
  Tracking habits is all about DATA. Ditch the shame and guilt when you’re not perfect. You’ll find you’re WAY more consistent when you approach tracking this way.
  
  
• It’s OK to Take Breaks.
  I don’t always track if I’m away or if it would be super inconvenient. Sometimes, I take weeks or even months off, and that’s perfectly fine.
  
  

To make habit tracking easier, I’ve created a Google spreadsheet that helps me track my daily habits.

Send me a dm or email me: tanja@tanjashaw.com to download it!

Take a listen to today's episode and I’d love to hear how it’s working for you and what habits you’re focusing on!

Tanja x

SO MANY people swear that meal prep and planning will revolutionize their lives, make things easier, and dramatically improve their eating habits (and it's true, it will)... but then, they just don’t do it.

Why not, you ask? Well, it turns out there are quite a few hurdles:

• Bandwidth to Get Started: We all have a million things on our plates, and starting something new can feel overwhelming.
• Perfectionism: The belief that everything needs to be perfect right out of the gate.
• Limiting Beliefs: Thoughts like “I’m just not good at this” or “I don’t have time.”
• Overcomplication: Making it more complex than it needs to be.
• Time: The eternal struggle of finding enough of it.

The quickest way forward isn't to DO more, but to BREAK THROUGH these barriers.

In this week's podcast, I’m diving into how we can SIMPLIFY meal prep and planning. We'll explore practical tips and tricks to save time in the kitchen and finally banish the dreaded “What do I eat?” question for good.

Here are a few tips to get you started:

1. Start Small: Don’t try to plan every meal for the week. Begin with just one or two meals.
2. Batch Cooking: Cook larger portions and freeze leftovers for those busy days.
3. Keep It Simple: Stick to recipes with minimal ingredients and prep time.
4. Use a Planner: Write down your meal plan so you’re not scrambling at the last minute.

Ready to make your life easier and your eating habits healthier? Tune in to our latest podcast episode and let’s simplify meal prep and planning together!

I'm so glad you're here!

- Tanja x

P.S. Don't forget to subscribe so you never miss an episode!

Have you ever felt completely overwhelmed and stressed out? It’s that moment when everything seems too much to handle.

You might feel the urge to numb out, cry, give up, or reach for comfort food. Perhaps you're even tempted to skip your workout because you’re just too busy.

I can relate! That’s why I've put together this podcast on 7 powerful questions you can ask yourself when you're in such situations.

And please, don't get overwhelmed by the number of questions. Simply choose one or two that resonate with you and focus on practicing them.

Because, friend, you deserve to feel good. You deserve to find calm in the chaos.

I am so glad that you’re here. Hit play, and let’s talk!

-Tanja x

Over 300 episodes ago (episode 103), I recorded a podcast called The Diet "Rules" that are Actually Worth Following.

It was one of my most popular podcasts, and this week I'm doing an updated version.

My goal is to simplify nutrition. To throw out the dogmatic cult like approach and start to explore what works for you, while allowing some flexibility so that you can still make progress while enjoying life.

There’s no doubt, nutrition matters. What you put into your body will affect how you feel, how your body looks and how your body functions. One of the question I get asked ALL the time is “what should I eat?”.

If you rely on Dr. Google for your answer, you’ll find a spectrum of answers, from Atkins to the Zone Diet (and everything in between), all backed by hundreds of success stories and before and after pictures.

They all work… For somebody. And they all work, usually for at least 4-6 weeks.

We keep searching for the ‘best diet’ or diet hack that will easily help us shed pounds, have more energy, or reach any other goal we desire.

But the truth is, there is no “best diet”. There’s only the best diet for YOU. And I believe that’s one that you can stick to.

However, there are a few basic rules that are ACTUALLY worth following.

And that's exactly what I share on this week's podcast.

Press play and take a listen!

-Tanja x

Have you ever been intrigued or perhaps confused by the sensational health claims you see on social media? Whether it's the latest superfood, a miracle supplement, or a new diet trend, understanding the truth behind these claims can be challenging.

What should you believe? How much evidence is enough to change your habits?

I'm excited to share with you the latest episode of the Fit + Vibrant You Podcast, where I explore the limitations of health studies and provide examples of how these sensational health claims are often not relevant in real life.

In this episode, we delve into:

• The critical difference between correlation and causation in health research.
• How to discern between statistical significance and clinical significance – and why it matters to you.
• What to look for when learning about studies.

The internet is FULL of comments from people who really don't understand science. The goal of THIS podcast is to help all of us become critical thinkers so we can understand what the science ACTUALLY tells us.

Curious to know more? Tune in and empower yourself with the knowledge to navigate the complex world of nutrition and health studies.

Your journey to informed health decisions starts here.

-Tanja x

Everything was going well in her life… except her weight. She was a smart, successful, driven person, why couldn’t she lose weight?

Can you relate?

I am thrilled to share a very real conversation with Michelle Pfile. We decided to let the conversation unfold naturally and I’m so glad we did.

Michelle is a former Top 100 Aveda Salon and Spa owner who pivoted everything at the height of her career to find true fulfillment and purpose by helping women find freedom through health and wealth.

Today we discuss:

⭐️ The pivotal moment that lead Michelle to lose 80 pounds and change careers in her 40s

⭐️ How she swung into being obsessed with food and weight loss. finding the middle ground, and what she’s learned from the journey

⭐️ How Michelle handled weight loss plateaus, even for months at a time

⭐️ Why it’s so important to start listening to your own body, as hard as that may be

⭐️ How Michelle stays committed to taking care of her health and keeping the weight off.

I can relate to so much of what Michelle has to say in our conversation. I found myself nodding along as Michelle shared her relatable, real, and powerful story.

So, go out for walk or grab a warm beverage and listen in. You’ll be glad you did.

-Tanja x

Connect with Michelle:

http://michellepfile.com

Instagram: https://www.instagram.com/itsmichellepfile/