Fit + Vibrant You
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You are the author of your story; you are not a character. How do you want this next chapter of your life to go? You might have a clear vision, or you might feel a bit stuck. You’re not sure what you want, or what is even possible for you? Either way, this week’s episode is for YOU. Be prepared to be inspired by the amazing Wendy Battles who works for Yale University by day and hosts the empowering podcast, Reinvention Rebels by night. The podcast is Wendy’s platform to pursue her passion of celebrating, illuminating and elevating midlife and older women. In the interview we discuss how to navigate your own reinvention, whether you are approaching midlife, or well into your 90s. Some of my highlights from the episode are: __ __ Connect with Wendy: Website: reinventionrebels@gmail.com Instagram: @reinventionrebels Facebook: https://www.facebook.com/ReinventionRebels LinkedIn: https://www.linkedin.com/in/wendyabattles/
* Ever feel overwhelmed, stressed and unable to sleep? Me too. It can feel all-consuming. __ __ I used to be overwhelmed all the time. My tendency towards perfectionism didn’t help. I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time. Join me today as I share the exact mindset shifts and strategies (right from my journal!) that I used to work through my most recent episode of the whirl of stress, fear, doubt and "I have too much to do" feelings. * I am so glad that you’re here. Hit play, and let’s talk!
Let me ask… how’s your stress level? Do feel present and calm in life? Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off? If so, you’re not alone. And essential oils can help. I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a ‘how-to’ for those of us who are new-ish to using them. In our thirty-ish minute conversation, you’ll walk away knowing… ❤️ How essential oils helped her through the loss of her husband ❤️ How to get started with essential oils without the overwhelm ❤️ The specific essential oils that can help reduce stress, cravings and emotional eating Kari Davis (The Well- Health and Wholeness Podcast), is founder of http://thewellteam.com and a certified Holistic Life Coach and an essential oils educator. Kari is passionate about empowering women with the tools they need to reclaim their life through self care, health and finding their identity while embracing the idea of a natural and non-toxic lifestyle in their products and mindset. Kari and her husband, Bobby, live in Naples, Florida with their combined five children. CONNECT WITH KARI: Facebook Community: http://www.bit.ly/thewellfbgroup http://www.thewellteam.com Instagram @karidavis_thewell Morning Routine Download: www.thewellteam.com/morningroutine
For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier. And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout. I liked knowing how far I ran, or how fast I ran. And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day). In this week's podcast I share WHY I decided to retire my watch, but I'm saying you should do the same. Like any tool, whether it be the bathroom scale or a kitchen knife, it depends on how it's used. A knife, for example, can create an amazing dinner for your family, or it can evoke serious harm. To use your tracker well, it's important to understand its uses and limitations. And that's exactly what I share in today's episode. If you're tempted to skip it because you don't want to give up your watch, this episode is especially for you. And once again, I'm not going to suggest you give it up. I will suggest that you reflect on your own relationship with your device and to assess if it is helpful for you. Press play and join me for this chat! I'd love to know your thoughts... do you love your tracker? Do you have a rocky relationship with it? Always listening, -Tanja x
Ah… Consistency. You may not see it as the ‘secret’ to losing 20 pounds on the cover of Women’s World, but we both know that it is THE KEY to long term, lasting change. So how do we do it? That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about. Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life. Tune in for these gems to crack the code on consistency… ❤️ WHY small changes actually create results FASTER than starting big ❤️ The 4 myths of fitness that keep you from reaching your goals (are you doing them?) ❤️ How layered accountability can be the missing link to sticking with your goals for the long term Enjoy my conversation with Kelly! -Tanja x Connect with Kelly online: Website: https://fitisfreedom.com/ Facebook Page: https://web.facebook.com/FITisFREEDOMNow/ Facebook Group: https://web.facebook.com/groups/kellyhoward Instagram: https://www.instagram.com/fit_is_freedom/ LinkedIn: https://www.linkedin.com/in/kelly-howard-fitisfreedom/ YouTube: https://www.youtube.com/@fitisfreedom216 Free copy of Kelly's eBook: https://fitisfreedom.thrivecart.com/ebook/ Fit is Freedom Podcast: https://podcasts.apple.com/us/podcast/fit-is-freedom-with-kelly-howard/id1433779759
Are you great at losing weight... but not so great at keeping it off? Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle. In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle. Press play because you deserve to feel good! -Tanja x P.S. Registration for the 5 Day Foundations of Fat Loss Challenge is now open. To sign up for FREE go to www.tanjashaw.com/challenge
Have you ever wondered what your purpose is? Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change? No matter where you are in this journey of life, you’re going to LOVE my conversation with Gina Farrar. Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond. In this episode we explore: __ __ I’m so glad you're here and I hope you enjoyed my conversation with Gina! -Tanja x Connect with Gina online: http://www.feminineroadmap.com http://www.feminineroadmap.com https://www.instagram.com/feminineRoadmap https://www.facebook.com/feminineRoadmap
* * * * * * * * * * * * Are you eating well, but the scale still won't budge? I used to think that you're overweight because you overeat. I now know better as I work with many women who struggle with weight loss resistance and eating less is NOT the answer. However, for many people, the reason weight is a struggle is actually because they are eating too much. Despite our best intentions, humans have a tendency to underestimate their food consumption. Join me as I break down three common reasons you might be overeating without knowing it... and what to do about it. Press play and let's go! -Tanja x * * * * *
Self-care isn’t selfish and people pleasing is. Yep, you read that right. And while you might know it’s true intellectually, are you ACTING like it? Do you try to appease everyone else at the detriment of your wellbeing? Do you worry about your grown up kid’s challenges like they’re your own? Do you ‘just want your kids to be happy'? If you’re a parent, grandparent, step-parent or are in anyway somewhat responsible for another human beings upbringing, you’ll want to tune into my interview with Pam Howard. Pam Howard is a Licensed Clinical Social Worker, former K-8 School Counselor, and Master Life Coach for high-achieving moms who want to feel as successful in their parenting as they do in other areas of their lives. She helps them feel calm, confident, and connected to their kids so they can find peace and joy in motherhood. In this episode we explore: __ __ Through her #1 bestselling book, engaging weekly podcasts, practical strategies, and laser-sharp coaching, Pam helps women get unstuck and feel like rockstar moms—while making it all feel like they’re talking with a trusted friend and mentor. Her advice has been featured on HuffPost Parents and StepMom Magazine, and clients have described her coaching sessions as “life changing” and “more effective than years of therapy.” When she’s not supporting women to show up as the moms they most want to be, you can find her hanging out with her own amazing teens, singing and dancing to Meghan Trainor songs in the kitchen, and savoring squares of 88% organic dark chocolate. CONNECT WITH PAM: http://www.lessdramamoremama.com IG - @lessdramamama FB - @lessdramamoremama
* * You're a smart person... why can't you do the things you know you should be doing? You know how many grams of protein are in chicken, eggs, and fish. You've achieved lifetime membership status at Weight Watchers. You know you feel so much better when you eat well. SO WHY ARE YOU STILL STRUGGLING? If you want... ⭐️ to be in control of your relationship with food ⭐️ to be healthy and fit without the bathroom scale determining your happiness ⭐️ to end the diet cycle for the rest of your life ⭐️ to live and enjoy life without worrying about when you're going to start your next diet Then this podcast is for you. It sheds light on the ONE most important thing that you MUST do to change your habits for good. This one change will make all changes so much easier... AND permanent. I'm so glad you're here. -Tanja x P. S. I have a 12-week coaching program to coach women 40+ to end their struggle with food so they can lose weight without the obsession and feel free in their body and their life. It’s different from everything else you’ve tried because it gets to the root cause of WHY you struggle with your weight in the first place. Send me a DM or email me: tanja@tanjashaw.com and I'll take it from there!
Do you feel exhausted? Demotivated? Burnt out? Stuck in indecision? Afraid? Overwhelmed? Stressed? Anxious? Apathetic? If you have a pulse, you've probably experienced these feelings at some point in your life. WE’RE TOLD THAT CHALLENGES ARE PART OF THE JOURNEY. WE’RE TOLD THAT CHALLENGES ARE AN OPPORTUNITY TO RISE. But going through challenges and struggles can downright SUCK. If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you! No one (not even me!) will ever coach you more than you will coach yourself. In this podcast I share how to coach yourself through the challengeing times. Because you and I both know that they are part of the process. I also share an update on my breast implant removal surgery now that I'm 3 weeks post-op. I am so grateful you're here. 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! With so much love, Tanja x
Heather was sick for nearly 2 decades. Chronic, migrating pain. Rage. Suicide attempts. Multiple autoimmune diseases. And each time she tried to get help, she was given another bandaid solution. Antidepressants. Anger management classes. Pain killers. Nothing worked. It wasn’t until Heather uncovered the root cause of her mystery symptoms that she was able to get her life back. In my conversation with Heather you will… __ __ Heather Gray is on a mission to help others with chronic complex illnesses and mystery symptoms to find relief and reclaim their health. She helps her clients get to the root cause of their symptoms and helps them take control of their health journey. She is a Functional Diagnostic Nutritionist and Bioenergetic Practitioner specializing in supporting clients with chronic and complex illnesses such as Lyme disease and Autoimmune diseases. With over 27 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief. Get in touch with Heather: https://www.thelymeboss.com/ https://www.facebook.com/TheLymeBoss https://www.instagram.com/the_lyme_boss/ https://www.youtube.com/channel/UCEh1w8d52wkr45ZOeAEWcOg
This week I'm sharing a podcast interview I did on the Menopause Natural Solutions Podcast. Enjoy! -Tanja x
Do you feel guilty when setting boundaries? Do you get frustrated, angry, resentful, or hurt by what other people do (or don’t do to you?) Do you have great intentions to take care of yourself, but always seem to put other people’s needs first? Do you feel like you care too much about what other people think? Do you find yourself turning to food to cope with emotions? Are you a human being? If you answered YES to any of these questions, you’re going to LOVE my interview with Susie Pettit. Susie Pettit has been helping women live lives they love for over 20 years. She is the founder of the Love Your Life School and the podcast host of the Love Your Life Show. She is a certified Parent, Life + Wellness Coach, and a mom of 5 sons ages 18-25. Susie is passionate about helping women live lives that feel as good on the inside as they look on the outside. She spent more than half her life living a life she did love; as a people pleaser and codependent perfectionist. She reflects that it’s as if she was trying to win an award for ‘Martyr of the Year’. Luckily she hit rock bottom and now has the breadth of experience to teach firsthand about setting healthy boundaries, beating your inner critic, conscious parenting, and how to use mindfulness-based tools to beat overwhelm and anxiety. In this episode, we covered: __ __ Enjoy! Get in touch with Susie: https://theLoveYourLifeSchool.com https://smbwell.com/subscribe (the podcast) https://instagram.com/smb.wellness
This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast. I was nervous. I have never shared what I share on today’s podcast. You are NOT the sum of your parts. And so often we do this… Measuring yourself by your ‘imperfections’… Your thighs. Your stomach. Your feet. Your arms. Your chin. Your teeth. Your wrinkles. That scar. Your weight. And you look to others and compare yourself on that one criterion. She has smooth skin. She has perfect teeth. The perfect body. I wish I could say this is something I used to do, And honestly, I often don’t even realize I am doing it. It’s like a soundtrack that’s been on repeat for YEARS. It becomes background noise; you don’t even know it's there. But what if we rewrite that script? What if they were not problems that needed to be fixed? What if different didn't mean wrong? What if you decided to truly love yourself, fully and completely? Would you feel freer? Would you be more open to adventure and intimacy? Would you take care of YOU? Eat to nourish your body and give yourself energy? Move your body to be strong and energized? How would life be different? Thank you for listening, -Tanja x
You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?" Can you relate? Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss. Relying on willpower is a red flag. Willpower is another dieting trap. It’s a quick fix. It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place. If you want to break free of the struggle with food and your weight, I created this podcast for you. Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived. Plus I share something very personal that I’ve never shared on the podcast before. Press play and let’s chat! -Tanja x P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here: www.tanjashaw.com/apply
You asked “what are some of your top book recommendations?’ and here's my answer! I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023. I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode! I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you’re looking for gifts for others, or yourself. Here’s my list for 2023. Come as You Are by Emily Nagoski https://amzn.to/3MS3DpS Untamed by Glennon Doyle https://amzn.to/3RcJZaZ Finding Your Way Home: A Soul Survival Kit by Melody Beattie https://amzn.to/47KIQwM Is This Normal? By Jolene Brighten https://amzn.to/47oL9Ws Breathe by James Nestor https://amzn.to/3uugx7l Love Yourself Like Your Life Depends on It by Kamal Ravikant https://amzn.to/47mkfOX *
How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos? It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.” Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all! In our conversation you’ll discover: __ __ Press play, and enjoy my conversation with Danielle Daem. I’m so glad you’re here! -Tanja x Get in touch with Danielle: Facebook: https://www.facebook.com/danielledaemcoaching Instagram:https://www.instagram.com/danielledaem/ YouTube: https://www.youtube.com/channel/UCLCqU7XE_KU1xPmjkpZyGPA FREE 3 part “Kick Emotional Eating” Workshop Series: https://danielle-daem.mykajabi.com/stress-eating-series
If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels. Here's the thing: IT SOUNDS TRUE, BUT IT'S A LIE THAT'S KEEPING YOU STUCK. It's a convenient excuse that's keeping you comfortable. Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc. But that's not the knowledge you're missing. That's the easy part. That's not the work you need to do. I love workout plans and recipes as much as the next person, but that's rarely what's needed to make a lasting transformation. What you need to learn is what's happening in your mind and in your heart. WHAT ARE THE STORIES? What are the patterns? What are the belief systems that you must overcome so that you can start creating a new story? "I know what to do. Why am I not doing it?" is a convenient excuse that is keeping you stuck. Join me for a bit of tough love as we dive right into this common phrase and BELIEF THAT IS KEEPING YOU EXACTLY WHERE YOU DON'T WANT TO BE. -Tanja x
Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day? Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?) Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived? Do you want to listen to an inspiring story? If you answered YES to any of the above (for yourself or someone you care about), you’re going to LOVE my conversation with Ginny Mahar, the Hypothyroid Chef. Here are some of the gems you’ll discover in this episode: __ __ Ginny Mahar, FMCHC, is a thyroid health and cooking coach who teaches Thyroid Thrivers how to cook well, eat well, and live well so they can FEEL WELL. Ginny has a 20+ year background as a Cordon Bleu-trained chef, food writer, and cooking instructor, but her career took a turn after a Hashimoto's diagnosis in 2011. Through her personal health transformation, she became a passionate thyroid advocate on a mission to empower and support others on their healing journeys. She hosts a group health coaching community called The Thrivers Club and works with clients one-on-one as a Functional Medicine Health Coach. Ginny shares thyroid-friendly recipes and lifestyle content on http://hypothyroidchef.com , and the Thyroid-healthy Bites Podcast. Let’s dive in! Tanja x LINKS: Travel friendly tips from Ginny: https://www.hypothyroidchef.com/blog/travel-friendly-foods-for-thyroid-thrivers Ginny's Instagram: https://www.instagram.com/hypothyroidchef/ FVY Podcast: Thyroid and Your Metabolism: https://www.tanjashaw.com/fvy339/ https://www.tanjashaw.com/fvy339/ Hashimotos's Protocol by Izabella Wentz: https://amzn.to/3MyJmFL https://amzn.to/3MyJmFL
Do you or someone you know have high cholesterol? Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat? Are you trying so hard to take care of your health, but your blood chemistry shows otherwise? Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE. I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these markers are high, with the exception of a recommendation to eat less fat and get a bit more exercise. ARE YOU CURIOUS ABOUT WHAT REALLY INFLUENCES CHOLESTEROL LEVELS AND HEART HEALTH? Join me as I dive into the heart of health, science, and empowering YOU to become an advocate of your own health. You'll learn: __ __ I'm so glad you're here. Thank you for being part of this incredible community of people who want to take charge of their health and well-being. -Tanja x P.S. Don't forget to subscribe, rate, and share the podcast with your friends and family. 🌟 LINKS Mentioned: The Great Cholesterol Myth https://amzn.to/47s53Q3 Deep Dive: If Your Gallbladder Has Been Removed https://www.youtube.com/watch?v=Qz-joLjtFp4
I get it, mindset talk is everywhere these days, You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?" These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but they're like a band-aid fix, leading to a never-ending cycle of ups and downs. IN THIS WEEK'S PODCAST, I BREAK IT DOWN FOR YOU. Changing your mindset isn't something that magically happens. It's an active process, and that's a WONDERFUL thing. It means that you can take steps to work on it every single day. It involves unraveling those deep-rooted limiting beliefs and understanding those B.S. thoughts that get in your way. If you don't do this, you'll keep circling those same unhelpful patterns and habits. How do we do this? It starts with slowing down and becoming aware of your thoughts and patterns. Be curious without judgment. And then, it's a process of learning how to have better conversations with yourself. Join me on this week's podcast to dive into the actual HOW of changing your mindset. I share simple tools and strategies that I use personally, and with my clients, to create a powerful mindset shift. In case you skip this episode, I want you to know this: There's no destination where you'll always have the "right mindset." There's no permanent arrival point. But once you have the tools, you'll know how to shift your mindset. Don't beat yourself up if you have some rough thoughts – it doesn't mean you're doing it wrong. Press play and let's work on untangling those beliefs and shifting that mindset together. -Tanja x
When you hear the words "learning opportunity", what comes to mind? For me, its an euphenism for a failure or mistake. "No, you didn't fail, you learned!" "We learn from failure, not from success". I do agree that failures and mistakes are opportunities to learn. I do NOT agree that we don't learn from success. I think that we can learn A LOT from success, and in podcast I share how to do it. Recall a time in life (maybe it's right now) when things were working. Maybe it's a time that you were feeling very committed to your health goals. Maybe it was a time that following through on habits just felt easy. A time you had more energy. A time you consistently slept 8-9 hours a night like a baby kitten. A time where you were very connected with your spouse and had a lot of fun with sex. A time where you were just, well, feeling GOOD. Then, press and join me on a simple process to create your 'best self operating system'. Success leaves clues. Success is an EXCELLENT opportunity to learn. Take a listen and let me know what you think! -Tanja x P.S. Here's the link to get a discount off of Deep Sleep for Canadians. https://ca.fullscript.com/welcome/tanjashaw/
* * * * * * * [Re-release with correct audio] Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖 No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨ Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️ Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️ Here are a few key takeaways from our conversation: __ __ So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️ I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟 Wishing you a day filled with love and self-discovery, -Tanja x GET IN TOUCH WITH CHRISTINE: Christine Bongiovanni Coaching: https://christinebongiovanni.com AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach Instagram https://www.instagram.com/christine.bongiovanni/ Facebook: https://www.facebook.com/christinebongiovannicoaching/ YouTube: https://www.youtube.com/channel/UCi-SSwmOg3FzgTP7GCNV7ZQ Abundant Love Free Mini-Course: https://christinebongiovanni.com/relationship-abundance-mini-course/
* * * * * * * Today, we're diving deep into the world of relationships on the Fit + Vibrant You podcast. I'm thrilled to introduce you to Christine Bongiovanni, a love and relationship coach with over thirty years of experience in helping women thrive in their relationships - not just with their partners, but with themselves too. 💖 No matter where you are in your relationship journey - whether you're navigating the choppy waters of divorce, still searching for your perfect match, or celebrating decades of marriage, this episode promises some eye-opening 'aha moments.' 😲✨ Christine's personal journey is inspiring (I nearly cried while recording the introduction to this podcast!). She's been through it all - from battling self-sabotage, disordered eating, and substance abuse to seeking love and approval through her relationships. But instead of giving up, she chose to look inwards, confront her behaviors, and build a healthier relationship with herself. 🌱❤️ Today, Christine helps others do the same. Through her AwakenYou 1:1 coaching practice and the pearls of wisdom she shares on her "AwakenYou in Your Marriage" podcast, she's transforming not just bodies but hearts too. 💪❤️ Here are a few key takeaways from our conversation: __ __ So, grab your favorite beverage, settle in, and let's dive into this conversation with Christine. 🎙️ I hope you enjoy this episode as much as I did, and may it bring some positive changes to your relationships and your life. 🌟 Wishing you a day filled with love and self-discovery, -Tanja x GET IN TOUCH WITH CHRISTINE: Christine Bongiovanni Coaching: https://christinebongiovanni.com AwakenYou in Your Marriage Podcast: Weekly Relationship Guidance | Relationship Coach Instagram https://www.instagram.com/christine.bongiovanni/ Facebook: https://www.facebook.com/christinebongiovannicoaching/ YouTube: https://www.youtube.com/channel/UCi-SSwmOg3FzgTP7GCNV7ZQ Abundant Love Free Mini-Course: https://christinebongiovanni.com/relationship-abundance-mini-course/
I ventured out on a solo hike last weekend. Tears streamed down my face as I climbed to the peak. And on the descent, I couldn't hold back the uncontrollable sobs. It's definitely harder to cry while hiking up a mountain :) During a coaching session last week, one courageous woman shed tears. She kept repeating, "This is silly. I shouldn't be struggling like this." The pressure to maintain a perpetual positive facade weighs heavily on us. We're bombarded with messages urging us to "stay positive" and "look on the bright side." But what if this relentless pursuit of positivity is doing more harm than good? There's a hidden side to this constant striving for positivity. When we continually push away our negative emotions, we deny ourselves the chance to process and heal from them. And if we suppress them long enough, they take a toll on our mental well-being. They lead to heightened stress, anxiety, and sometimes even depression. It's like bottling up a volcano; eventually, it will erupt. Remember Unikitty from the Lego Movie? That unicorn-cat mash-up who epitomized happiness and positivity until she transformed into Ultrakatty, an oversized, roaring fighting machine. Suppressed emotions can also surface as physical health issues: digestive problems, stomach pain, tight muscles, or turning to food and other crutches as coping mechanisms. By sidestepping or neglecting difficult emotions, we miss opportunities for personal growth and learning. Press play on this podcast, head out for a walk, or grab a cup of tea and listen in. If we were in the same room, I'd offer you a big hug, and we'd share a good cry together. Sending you warmth and understanding, -Tanja 💕🌟
If you've been on a quest to achieve your goals, whether in health, fitness, or any area of life, you've probably heard of SMART goals – specific, measurable, attainable, relevant, and time-bound. They're like the trusty compass guiding us toward success. But let's dive deeper as there's more to the story. 😉 In the past, you may have sat down together to craft these SMART goals. They're neat, precise, and sound pretty good on paper. For instance, "lose 15 pounds by November 1" or "run a 5K in under 30 minutes by October 15th." But, when it comes to taking care of your health, they're pretty ineffective. Here's why: They are based soley on RESULT, which you can influence, but not control. They don't focus on what you will DO, and more importantly, WHO you need to become. ENTER: IDENTITY BASED GOALS. These goals are not just about the 'what' but also the 'who.' It's about becoming the person who effortlessly achieves those habits. It's about rewriting the story you tell yourself, the self-talk that shapes your reality. Imagine saying (and believing), "I am a fit, healthy person who makes choices that support my well-being." See the shift? It's like giving yourself a superpower cape. And the thing about identity-based goals is, they align with the idea that we can never outperform who we THINK we are. It's all about upgrading your self-perception. 🦸♀️ Our self-talk shapes our actions. If you've struggled with setting and achieving goals, I recorded this podcast for you. Take me out for a walk and let's have a conversation. -Tanja x
"I'm basically lazy" "I'm fat and ugly" "Your skin is so saggy. Everytime you move you wobble. It's ugly" These are actual words that women in my recent 5 Day Challenge would say to themselves. Ouch. I have done a few podcasts in the past on body acceptance and appreciation (check out episode 46 and 222 of the podcast) AND I believe it's a topic we need to speak about often. It's not like we can listen to a podcast or read a book and then consistenly have positive, kind, helpful thoughts about ourselves. Body appreciate and acceptance is a practice. And I am working on it right alongside with you. In this week's episode of the Fit + Vibrant You Podcast I share 5 mindset shifts and practices that have helped me to appreciate my body. I hope it helps you as well, because life is different when you feel good in your body and you deserve to feel good. -Tanja x
YOU CAN HAVE THE BEST SEX OF YOUR LIFE IN MIDLIFE. Angie Byrd, my guest on this week’s podcast, stands behind that statement, and I would like to agree. This podcast is all about helping you do midlife and beyond well. And in order to thrive and be our best selves, we need sex, connection, love and pleasure. Plus, when we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body. Angie Byrd turns life's big questions into quests for wellness, peace, true wisdom, and living with unbridled passion. A natural leader, the insights learned from decades of living, intense experiences and working with world-class teachers led her to coaching women in the areas of health and wellness, relationships and sex, spirituality and leadership. She is the host of the Midlife Magic and Mayhem Podcast, a weekly show for women who are ready to enter unconventional conversations about what it means to be a modern woman in midlife. This show offers the perspective of midlife as a window of opportunity to evolve and blossom into the unique, well, radiant woman that is at the core of her being. A curious curator and mentor, Angie Byrd walks with her listeners and clients, side by side, on the path of feeding the well, wise, wild woman in us all…creating a delicious marriage of magic and mayhem along the way. Some of my takeaways and aha moments from this episode were: 💜 How to identify and break through the most common barrier to experiencing pleasure and intimacy 💜 How to start a simple self-pleasure practice to connect to your body and feminine energy in less than 30 seconds a day 💜 The most important mindset shifts we need to make room for pleasure and intimacy in our life I’m glad you’re here. To get in touch with Angie, you can visit her on her website: www.angiebyrd.com https://www.angiebyrd.com or Instagram (@angie.byrd) Angie also has runs a couples retreat: www.theplayground.love. -Tanja x
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