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: tanja@tanjashaw.com 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