Over the past (almost) 10 years, creating the podcast has been an incredible journey. Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure! But today, I want to share a personal update: I've decided to take a pause from the podcast.

This wasn't an easy decision, but it's one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love podcasting, I've realized that it's not aligned with my current goals, and taking a break will allow me to show up more fully in other areas of my life and work.

One thing I've learned about myself is that I don't thrive when I'm juggling too much. When I spread myself too thin, I feel overwhelmed, burned out, and less present in the things that truly matter. This break is a way to honor my boundaries and prioritize what's most important right now.

That said, I'm not saying this is goodbye forever! If and when the podcast aligns with my goals, I will be THRILLED to be back.

In the meantime, there are MANY past episodes for you to revisit each one packed with practical advice and tools to support your health and fitness journey.

If you'd like to stay connected, there are plenty of ways to keep in touch!

• Join my email list for regular updates, tips, and inspiration (www.tanjashaw.com)
• Follow me on Instagram or Facebook (www.instagram.com/Tanja_Shaw www.facebook.com/TanjaShaw)
• Work with me 1:1 or in group programs by booking a call at www.tanjashaw.com/apply.
• Sign up for Morning Mindset Messages to receive short, uplifting voice notes from me, email [email protected] to get started.

Thank you for being part of this journey with me. This is a pivot, not an end, and I look forward to connecting with you in new ways or perhaps even here again someday. Tanja x

As the year draws to a close, we're gifted with a unique opportunity to pause, reflect, and set the tone for the months ahead. The turning of a calendar page offers a fresh start—a chance to write a new chapter in the story of your life.

For me, this isn't just a routine; it's a ritual. Every year, I set aside an entire day to review my businesses, assess what's worked, what hasn't, and plan for the year to come. Personally, I also dedicate time to reflect on my life and set intentions, both individually and with my family.

This practice isn't just about goal-setting—it's about reconnecting with what matters most and ensuring the path forward aligns with your values and vision.

In this week's episode of the Fit in Real Life Podcast, I'm sharing my process for: ✔️ Reflecting on the past year with honesty and grace ✔️ Setting meaningful goals and intentions that inspire action ✔️ Creating a framework for a year that feels fulfilling and aligned

Whether you're looking to make big changes or simply want a more intentional approach to your year, this episode is for you.

🎧 Join me as we step into 2025 with clarity and purpose.

Let's create a year worth remembering, together.

-Tanja x

What Are Some of Your Top Book Recommendations?

This year, I read more fiction than usual, thanks to joining a book club and exploring different genres... and I ALSO read quite a few non-fiction books. Whether it's listening to a book on Audible during a walk or settling in with a physical book and my cats curled up beside me, reading has become an even bigger part of my routine this year.

In this episode, I'm sharing my favorite non-fiction reads from 2024, along with insights and takeaways from each one. Even if you don't end up reading them, I hope you'll get something meaningful from the discussion.

For more book-related content, you can revisit some of my earlier episodes and posts:

• 11 Books That Will Change Your Life: tanjashaw.com/fvy214
• 3 Books to Fire You Up for 2022: tanjashaw.com/3-books-to-fire-you-up-for-2022/
• 7 Books You'll Want to Read: tanjashaw.com/fvy262
• The Best Books I Read in 2023: https://www.tanjashaw.com/fvy370/

Whether you're looking for a gift idea or simply need an excuse to slow down and enjoy some quiet time, I hope this list inspires you to pick up something new.

Here's my list for 2024:

God on a Harley by Joan Brady Pleasure Activism: The Polictics of Feeling Good by adrienne maree brown Existential Kink by Carolyn Elliot Drop the Armor by Christine Line The Language of Emotions by Karla Maclaren Man's Search for Meaning by Viktor Frankl

*Contains affiliate links. There's no cost to you but if you do choose to follow the link to purchase, I get a few dollars 🙂

Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar?

These bold (and frankly, misleading) statements inspired this week's episode of the Fit in Real Life Podcast.

We're diving into the nitty-gritty details of carbohydrates, sugar, and how they're metabolized in the body—cutting through the confusion and busting some major myths along the way.

Here's a sneak peek at what you'll learn:

• The science of what carbohydrates are and how they're digested.
• Why glucose is essential—and why not all sugars are created equal.
• The differences between refined carbs and whole, nutrient-dense options.
• Whether eating carbs really "causes inflammation."
• Practical advice for including carbs in a healthy, balanced diet.

Join me for a no-BS breakdown of the facts, so you can make informed choices without fear or confusion.

Listen now wherever you get your podcasts!

If you have questions, please send me a dm on Instagram (@tanja_shaw) or send me an email ([email protected]). Thanks for listening! Tanja x

Protein is a hot topic, and it seems like everyone has a different opinion. Should you be eating it at every meal? Is protein powder as good as chicken or beans? And what happens if you're under your protein goal for the day—should you force down some egg whites even if you're not hungry?

If you've ever had these questions, this week's episode is for you.

Here's a quick preview of what I cover:

• How much protein you actually need for your goals—whether it's general health, building muscle, or weight loss.
• Protein myths debunked: "More is always better" and "Too much protein will hurt your kidneys."
• Is protein powder worth it? (Spoiler: Yes, but with caveats.)
• Balancing animal and plant-based proteins—and what that means for your health and the environment.
• Practical tips for hitting your protein targets without overcomplicating your meals.

This episode is packed with no-nonsense, science-backed advice to help you cut through the confusion and make protein work for your lifestyle.

If you're ready to simplify your nutrition and feel confident about what you're eating, give this one a listen!

Thanks for tuning in!

-Tanja x

If you're like most people, you've set goals in the past, maybe even started strong, but then somehow drifted away from them.

You try to eat healthier, to lose weight, to be more consistent… but something always seems to get in the way. Sound familiar?

In the latest episode of the Fit in Real Life Podcast, I dig into those subtle yet powerful obstacles that keep you from making the changes you want.

Sometimes, it's not the big, obvious challenges but the tiny, overlooked mindsets that throw us off course.

That's exactly what I'm unpacking this week.

❤️ I talk about why we keep ourselves "stuck" and how to identify the hidden traps in our language, thinking, and approach to change.

❤️You'll walk away with actionable insights on making a real commitment to your goals, starting with small, intentional steps that make lasting change feel possible—and maybe even easier than you thought.

Whether you want to be healthier, get stronger, or just be more consistently, this episode is for you. Thank you for listening! -Tanja x

Ever hit that point where you just don't want to go?

You've been working hard, but suddenly, the motivation's gone, energy is low, and you're not sure what to do next.

This happened to me last week, and it inspired this week's episode.

I share exactly what to do when the motivation dips and energy is nowhere to be found.

Here's a quick preview of what I cover:

• Why feeling unmotivated sometimes is totally normal
• The importance of planning for low-energy days
• Tips on taking a "deload week" and what that really means
• Fresh ways to bring energy back into your workouts
• How to find a balanced approach to keep making progress

If this sounds like what you need, join me for practical, no-nonsense advice on staying consistent when things get tough.

Thanks for listening!

-Tanja x

Is cardio really making you gain weight? Why isn't your low-calorie diet working?

In this episode of the Fit in Real Life podcast, I'm joined by Ashley Fillmore, a leading expert in sustainable weight loss, founder of Metabolic Fix™, and host of the Cheers to Your Success podcast. With nearly 20 years of experience, Ashley helps women heal their metabolism and balance their hormones for lifelong body transformation.

Here's what we dive into:

Is Cardio Sabotaging Your Fat Loss? Is cardio good for you? Does burning more calories lead to faster weight loss? Or, could your workout routine be holding you back? Ashley shares the nuances of finding the right workout plan for your body.

The Key to Metabolic Health What does it really mean to be metabolically healthy? Hint: It's not just about cutting calories or exercising more.

Why Low-Calorie Diets Can Fail You Are you eating less but still not losing weight? Ashley shares why cutting calories is not the answer, and what to do instead.

This episode is packed with game-changing insights to help you become the live a healthy life.

ENJOY!

-Tanja

Here's how to get in touch with Ashley: Website: metabolicfix.purfitstudio.com/one Podcast: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success Instagram: https://www.instagram.com/ashley_fillmore1/

It's almost a year since my breast explant surgery.

I'm sharing what the journey has really been like, from redefining my own version of femininity to discovering that confidence comes not from changing my body, but from accepting it as is.

We often measure ourselves by our perceived "imperfections"—whether it's our stomach, arms, skin, or scars—forgetting that we're so much more than a sum of individual parts. If you've ever found yourself replaying that background noise of self-criticism, this episode is for you.

In this episode I talk about: ✨ Redefining femininity: it's personal, and it's empowering. ✨ Body confidence as is—embracing where I am now without striving for perfection. ✨ The value in letting go of "standards" that were never really ours to begin with. ✨ How self-acceptance can open up new freedom, connection, and even joy.

Thank you for listening, and I hope you find encouragement here to love and accept yourself fully and completely.

-Tanja x

For years, I was chasing that elusive goal of being in the best shape of my life... which, in my mind, meant effortlessly running up a long hill looking graceful—and without my thighs chafing.

But lately, my goal has changed. Now, it's not about being in the best shape OF my life, but in the best shape FOR my life.

What does that even mean? It's about looking beyond the here and now. Sure, I still want to feel strong and confident, but now I'm also thinking about things like:

• Strengthening my body so I can hike and climb stairs and play well into my 80s and 90s
• Prioritizing my joints so I can keep doing the things I love (like hiking adventures 🏔️)
• Thinking about my hormones so that I ACTUALLY can sleep at night and don't burn myself out

And sometimes, the best thing I can do for my health is REST.

So, if you're curious about how this mindset shift can help YOU live a strong, active, and vibrant life for years to come, tune in to my latest podcast episode: "The Best Shape for Your Life." I'm so glad you're here!

-Tanja x

Do you ever find yourself going to the gym but wondering if you're actually making progress?

🙋‍♀️ If so, you're not alone! (Trust me, I've been there too... at least walking laps of the gym counts toward my daily steps... 🤔)

In this week's episode of Fit in Real Life, I'm breaking down how to get the MOST out of your strength workout—because if you're going to spend some time at the gym, you might as well get something for your effort!

Here's what we're diving into: ✔️ How to warm up so that you don't tweak your back on the first setp ✔️ Why having a plan isn't just for vacations and home renovations ✔️ The magic of tracking your progress—because, yes, those extra 5 lbs are a big deal! ✔️ How to activate the correct muscles ✔️ And, of course, the key to getting stronger: progressive overload—also known as the art of not staying comfy with those 10-lb dumbbells forever. 😉

So, if you're ready to level up your strength workouts, hit play and give this episode a listen! 🎧

Let's work hard and have some fun along the way 💪

-Tanja x