Tanja Shaw

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Good quality sleep plays an important role in your health, says Tanja Shaw

Don’t just dream of a great sleep

While we may not get a good night sleep every night, there are compelling reasons why you should prioritize sleep

Good quality sleep plays an important role in your health, says Tanja Shaw
Make a list, check it twice, then do it, delegate it or ditch it, says Tanja Shaw.

Wishing you a stressfree holiday

Christmas is less than two weeks away: are you excited? Or, are you a wee bit stressed?

Make a list, check it twice, then do it, delegate it or ditch it, says Tanja Shaw.
A mix of moderate to vigorous exercise will set you on a path to a healthier lifestyle, says Tanja Shaw.

How much exercise is enough?

I often get asked ‘How much exercise should I be doing?’ That is a good question. And like many good questions, there is no simple answer.

A mix of moderate to vigorous exercise will set you on a path to a healthier lifestyle, says Tanja Shaw.
Tanja Shaw demonstrates “The Death Grip” – one of the mistakes often made in cardio training.

Five cardio training mistakes

Cardiovascular exercise is important, but there are ways to unknowingly sabotage a workout routine

Tanja Shaw demonstrates “The Death Grip” – one of the mistakes often made in cardio training.
Your 30-day challenge might not be giving you the results you're looking for.

Downside of 30-day challenges (and what you can do instead)

If you’d like to build a strong, functional body, put a bit of thought into which 30-day challenge you choose, says Tanja Shaw.

Your 30-day challenge might not be giving you the results you're looking for.
Time your workouts to avoid the hot mid-day sun, says Tanja Shaw. Get up an hour early to go for a run before work, or schedule your tennis game when it cools down in the evening.

Don’t let the heat beat your summertime workouts

There’s one guarantee if you’re planning on keeping in shape this summer: the heat. Here are some tips to help you keep your cool.

Time your workouts to avoid the hot mid-day sun, says Tanja Shaw. Get up an hour early to go for a run before work, or schedule your tennis game when it cools down in the evening.
You can stick to a healthy eating plan while still enjoying the great outdoors, writes Tanja Shaw.

Healthy eating in the great outdoors

Camping is not an excuse to eat whatever you want, says Tanja Shaw. Instead, stick to the basic guidelines of healthy eating...

You can stick to a healthy eating plan while still enjoying the great outdoors, writes Tanja Shaw.
Calories can add up when you’re not mindful of what you eat.

Six ways to be mindful of what you eat

Mindful eating simply means being fully aware of the food you are eating and eating for the right reasons, says Tanja Shaw.

Calories can add up when you’re not mindful of what you eat.
There are healthy and imaginative alternatives to a high-carb diet.

Six creative ways to swap out your carbs

One easy way to reduce the total amount of starches you consume in a day is to substitute in non-starchy veggies, says Tanja Shaw.

There are healthy and imaginative alternatives to a high-carb diet.
Despite your attraction to daily cardio, or potential fear of lifting weights, there are a few good reasons to shift your focus from cardio training to strength training, says Tanja Shaw.

Which is better for fat loss: cardio or strength?

Despite your attraction to daily cardio, here are a few good reasons to shift your focus from cardio training to strength training.

Despite your attraction to daily cardio, or potential fear of lifting weights, there are a few good reasons to shift your focus from cardio training to strength training, says Tanja Shaw.

Are your friends saboteurs or supporters?

Trying to lose weight, and become healthier? You’re probably familiar with diet saboteurs: people who try to derail you from your plan.

When you start to compare the cost of groceries based on nutrition, healthy foods are a steal, says Tanja Shaw.

How to save yourself a little money on groceries

If you have a tight budget, grocery shopping is a challenge, especially if you are trying to eat healthy foods. But it doesn't have to be.

When you start to compare the cost of groceries based on nutrition, healthy foods are a steal, says Tanja Shaw.
Like any other exercise, adding a weight to the lunge increase the challenge, Tanja Shaw says.

Learning to love the lunge

The lunge is one of the most common lower body strength exercises, and one that definitely deserves some attention.

Like any other exercise, adding a weight to the lunge increase the challenge, Tanja Shaw says.
The holidays can be a hectic time, but there are ways to stay healthy.

Don’t just survive this holiday season, thrive



This holiday, follow these tips to thrive during the holidays: to fully enjoy the holiday season.

The holidays can be a hectic time, but there are ways to stay healthy.

How to take control of those unwanted eating habits

Tanja Shaw offers tips on how you can have a more peaceful relationship with food.

How to redefine failure and turn a setback into an opportunity

The problem isn’t that you ‘fail’, the problem lies in the way you view slip-ups, says Tanja Shaw.

Change your words; Change your life

Your choice of words can impact your overall attitude and perspective on life, says Tanja Shaw

Participants head out on last year’s Terry Fox run. Preparing for an event like the Fox run is a great way to stay motivated.

Getting healthy for a cause

For lasting commitment for exercise, many people find it easier to link exercise to a purpose that is beyond themselves.

Participants head out on last year’s Terry Fox run. Preparing for an event like the Fox run is a great way to stay motivated.
A fitness coach can set you up on a fitness program, and show you how to do each exercise so you improve your fitness level and avoid getting injured, says Tanja Shaw.

Don’t let the ‘gymtimidation’ keep you from your fitness goals

A gym can be an intimidating place, but it doesn't have to be, says Tanja Shaw.

A fitness coach can set you up on a fitness program, and show you how to do each exercise so you improve your fitness level and avoid getting injured, says Tanja Shaw.
Keeping fit does not require a lot of time, says Tanja Shaw.

Keeping your workout short and sweet

You can actually reach an optimal fitness level in just 20-30 minutes of planned movement, a few times per week, says Tanja Shaw.

Keeping fit does not require a lot of time, says Tanja Shaw.