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: tanja@tanjashaw.com

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