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

Social media is FULL of the latest fitness hacks, challenges, and quick-fix solutions.

One minute you're told you need to lift heavy like a powerlifter, and the next you’re wondering if dry brushing your thighs will magically burn off that last bit of fat (spoiler: it won’t).

It’s hard not to get swept up in all the promises of "rapid results" or "the one thing you need" for fat loss, strength, or wellness.

But how do you know what advice is worth following—and what might just leave you sore, confused, and still craving cookies?

In the latest episode of the Fit in Real Life podcast, I'm diving headfirst into the chaotic world of 2024 fitness trends to figure out which ones deserve a spot in your routine—and which ones should stay in your feed.

From lifting heavy weights to the endless list of wellness “hacks” that sound more like part-time jobs, I’ll give you the lowdown on what’s backed by science, and what’s backed by... well, nothing.

Press play to get the tools you need to make smarter choices. Listen wherever you listen to podcasts (and if its in your Infared sauna... no judgment!).

-Tanja x

Are you tired of feeling stuck when it comes to your health and fitness goals? Do you ever wonder "why is it so hard to change when I know I need to?".

It's probably because you're asking yourself the WRONG questions—and those questions could be the very thing keeping you from making real progress.

In the latest episode of Fit in Real Life, I dive into the surprising power of the questions we ask ourselves every day. 

Whether you’re trying to lose weight, build strength, or simply take better care of yourself, the way you talk to yourself matters.

In this episode, I’ll show you how to flip the script with a few simple mindset shifts. We’ll go over some common (but unhelpful) questions that so many of us ask and explore better ways to reframe them so you can actually move forward.

If you’re ready to break out of your old patterns and create lasting change, this episode is for you.

Take a listen! I'm glad you're here.

-Tanja x

I want to be real with you today. 

For years, I thought I didn’t need therapy. 

I would tell myself, “I already know what to do… I just need to do it" and "I'm not so bad" and "what would I learn that I don't already know?" Maybe you’ve had those same thoughts, too?

It took me a long time before I actually took that step to talk to someone.

And even when I did, I went in thinking I just needed a little nudge in the right direction—a reminder of what I already knew.

In short, therapy has been LIFE changing and LIFE giving. In this week's podcast I'm sharing my FIVE most valuable takeaways from working with my therapist that have helped me feel more peaceful and more WHOLE.

-Tanja x

Ever find yourself in a late-night snack battle? You know, where you promise you’ll stop after a few bites... but suddenly you're elbow-deep in chips or cookies?

Me too. But here's the thing: it’s not just about resisting the urge—it’s about being intentional with how you end your day.

In my latest podcast episode, I share one simple evening affirmation that’s been a game changer for me and my clients when it comes to beating those nighttime cravings.

It’s not just fluffy words either. This affirmation is backed by action. And it’s not just about stopping the snacking; it’s about how you want to wake up tomorrow—energized, proud, and excited.

I also walk you through two more practical steps to help you rewire those nighttime habits for good. Press play and join me on this week's episode of the Fit in Real Life Podcast. 🎙️

Im glad you're here! Tanja x

P.S. Here's the other podcast I mentioned on Nighttime Eating.  

When it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress.

In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results.

Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to create a plan that fits your life.

Here’s what you’ll learn in the episode:

1. Why strength training is so important (and often misunderstood!)
   • Strength training goes beyond muscle—did you know it also boosts your immune system and supports mental health? I break down the lesser-known benefits that make it essential for long-term health.
2. The key movement patterns you should focus on
   • Push, pull, squat, lunge, hip hinge, core work, and rotation. These movements cover every major muscle group and help you move better in everyday life. I also share how to correct imbalances for a stronger, more resilient body.
3. Full-body workouts vs. split routines
   • I explain why I prefer full-body workouts over splits and how you can get great results with just 3 strength sessions a week. (Spoiler: you don’t need to spend hours in the gym to see progress!)
4. How to track your progress and why it matters
   • Tracking your workouts helps you see where you’re improving and where you can push harder. It also makes it easier to stay consistent and motivated over time.
5. The power of finishers for a metabolic boost
   • Finishers are quick, intense bursts of activity that I add at the end of my workouts to increase calorie burn and improve endurance. I’ll share some of my favorites and how you can add them to your routine.

Whether you’re a beginner or more experienced, this episode will give you the tools to build an effective, balanced strength training plan that supports your goals.

Ready to take your training to the next level? Start with small steps.

Whether it’s adding strength training for the first time or refining your technique, remember that consistency and progress are what matter most.

-Tanja x

P.S. If you'd like to see my exact workout routine, send me an email: [email protected]

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: [email protected] 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!