416: 8 Tips to Get the Most Out of Your Strength Workout

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

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