Fit in Real Life

426: When It's Time to Take a Break

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 tanja@tanjashaw.com 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

425: Reflect, Recharge, and Reset for the New Year

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

424: The Best Books I Read in 2024

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 🙂

423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)

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 (tanja@tanjashaw.com). Thanks for listening! Tanja x

422: How Much Protein Do You REALLY Need?

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