Uncover Your Weight Loss Roadblock 

Quiz Questions

• 1.
  What's your dieting theme song?

  • A.
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    One Step Forward, Two Steps Back
  • B.
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    If I Could Turn Back Time
  • C.
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    I'm Hot N Cold
  • D.
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    Running Down a Dream
  • E.
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    Ball of Confusion
• 2.
  What do you think is your #1 challenge when it comes to losing weight? 

  • A.
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    Life. I do well for a while, but life happens and I find myself sliding back to old habits
  • B.
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    I have a lot of information but feel overwhelmed and confused on how to get started.
  • C.
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    I’m all or nothing. If I slip off, I fall WAY off track.
  • D.
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    I’ve taken care of everyone else for years; I put myself last.
  • E.
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    I’m pretty darn close to my goal weight, but am terrified that I’ll gain it back
  • F.
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    I am doing everything right, but not getting results. And that is FRUSTRATING!
• 3.
  You're at a party. You... 

  • A.
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    Start with a solid game plan to eat clean, but then you go off plan with a second glass of wine. And once you start you just can't seem to stop. You'll vow to make up for it tomorrow.
  • B.
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    Munch on veggies and sparkling water, but feel resentful that you can’t join in on the fun
  • C.
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    Join in all the fun, and all the foods. After all, you don't want to be 'that person' who is on a diet. And after all, it’s a party!
  • D.
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    I sincerely do really well and LOVE eating well.
• 4.
  The thought of going on another diet makes you feel….

  • A.
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    Excited! Maybe THIS is the one? After all, my girlfriend Ginny lost 17 pounds last month on the same plan.
  • B.
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    Exhausted. I. Can't. Do. Another. Diet.
  • C.
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    Terrified. I've failed so many times. I just can’t fail again.
  • D.
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    Discouraged. What’s the point of trying?
  • E.
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    Resentful and heavy. Trying to lose weight is such a burden in my life.
• 5.
  *Poof!* Your food fairy godmother is here and she's going to grant you one wish! What would light you up the most?

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  • A.
    I can wear all the beautiful clothes in my closet. I'm no longer in tears trying to get dressed in the morning!
  • B.
    I am free from the obsession! I no longer spend so much of my thought energy on weight loss and food.
  • C.
    I am confident to do the things you want to do in life without my weight holding me back. I am no longer living life on the sidelines.
  • D.
    I am healthier. I feel confident knowing I am taking the steps to take care of my health.
  • E.
    I love myself. I can't believe how mean I was to myself!
• 6.
  Food is... 

  • A.
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    My life! It’s there for me when I feel sad, happy, lonely, or I just need a break.
  • B.
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    A source of anxiety. I am afraid that what I eat will make me gain weight.
  • C.
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    Confusing. I really don’t know what I need to eat for my body and my goals.
  • D.
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    Fuel. I eat well to fuel my body and feel good about your choices.
  • E.
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    A habit. I mostly eat well but have a habit of snacking and mindless eating.
• 7.
  If you’re honest with yourself, your struggle with your weight makes you feel...

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  • A.
    Discouraged, exhausted, and like a failure.
  • B.
    Proud of where I am, but I don’t want to think about my weight and dieting for the rest of my life.
  • C.
    I really haven’t thought too much about it. I don’t love what I see in the mirror but I always tell myself I'll take care of it when life settles down.
  • D.
    Frustrated. I should have figured this out by now. I am successful in other areas of my life; why can’t I get this together?
  • E.
    Frustrated! I am trying so hard but can't seem to get results.
• 8.
  *Woot!* You just won a vacation! 😍 Where are you going to go to unwind? 

  • A.
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    A tour of Iceland's natural wonders. I want to fill up on the beauty of the ice caves, aurora borealis, and marvel at the volcanoes.
  • B.
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    A culinary tour of the South of France. I can't wait to take in beautiful sights, sounds, colors. Did I mention the food?!
  • C.
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    A luxurious spa retreat in Sedona, Arizona. I work hard and I intend to thoroughly pamper myself. 
  • D.
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    A wellness retreat in Mexico. I'm gonna let the sea restore me. In the company of a positive community.
  • E.
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    A kayaking adventure. I feel the most like me when I am unplugged in nature.
• 9.
  What best describes your dieting history? 

  • A.
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    The wagon. I’m either on or way off the wagon. I keep sabotaging my weight loss efforts.
  • B.
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    The library. I read all the books. I listen to the podcasts. I’m great and learning, but not so good at actually doing it.
  • C.
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    The ostrich. My head was in the sand. I haven’t paid much attention to my health for a while but now I’m ready.
  • D.
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    The raft. I want to follow my plan, but life always happens and I drift wherever life takes me.
  • E.
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    The ruler. I am strict with my diet. I follow the rules. But it takes an enormous amount of energy.
  • F.
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    Freedom seeker. I have never really dieted. I have always eaten well.. it's just that nothing works anymore!

Quiz Outcomes

• 1.
  Your Roadblock is the 'Serial Starter' Tendency

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  You truly WANT to become a fitter, healthier and happier version of yourself, and for that I celebrate you! You care, otherwise you wouldn't be here taking this quiz. But, you feel stuck.You're fantastic at starting, but you always lose momentum and find yourself back to square one, searching for the next weight loss fixYou are exhausted by the diet roller coaster ride and constantly disappointing yourselfYou go to food to cope with your emotions, or for a pick me up after a long dayYou are quick to put other projects and other people's needs ahead of your own, sabotaging your weight loss effortsYou often feel guilty taking time for yourselfYou feel like you’re missing out on LIFE because you’re uncomfortable in your bodyYou often wonder 'what's wrong with me? Why can't I get this area of my life together?"Friend, you're not alone. And trust me when I say that nothing is wrong with you. You are 100% capable of getting the body, life and results you want.You have just never learned (and then applied) the strategies and mindset shifts necessary to get motivated and stay consistent so that you can get the results you want, and deserve... which is exactly what I teach. No more starting strong, but fizzling out when life gets busy or you fall out of routine.After years or starts and restarts, this might feel like an impossible task. But don't worry. You CAN DO IT. This is your tendency, not your identity. And we're going to do it together.3 Steps to Breakthrough the 'Serial Starter' Weight Loss Roadblock 1. Start a Simple Routine to Stay Focused on Your GoalsIt’s so common to start strong; you’re excited! You’re motivated! You believe that THIS TIME will be different. But over time, you find yourself slipping back into old habits. Things aren’t quite as exciting anymore. You lose focus. Friend, you are not alone! The problem is that most people think that they should just stay focused. They believe that if they lose focus they must not want enough. Not true!Staying focused is not a passive process. It's something that we must intentionally DO every single day. The great news is that it doesn't need to take more than a minute or so each day.Here's how you can do it:1. Write down WHAT you want and WHY you want it. What would life be like if you no longer needed to struggle with food and weight? Here are some ideas some of my amazing women:"I am free from the obsession""I look in the mirror and love what I see""I feel confident in a bathing suit""I've learned to love myself""I can go on vacation and not worry about food or my weight"Don't overthink this! You can write this down in a journal, sticky note, or just about anywhere. And, you can always add to it later if you want.Don't put this off... do it now! Better yet, do it and send it to me (tanja@tanjashaw.com). Set your timer for 5 minutes and write!2. Remind yourself of your goals every single day. You can read your goals (a simple sticky note on your bathroom mirror is enough!)You can rewrite your goals each day. I write my goals in my journal each morning. It takes about 2 minutes.You can record a voice note a listen to it each dayYou can create a vision board and look at it each day.Whichever method you chose, do not just go through the motions! Do your best to FEEL your goal each day.2. Create a DOABLE plan every single day. A goal without a plan is a fortune cookie.Planning your day is a practice that is hugely beneficial whether you’re at home, on vacation, work is busy or 'life' is happening. Each morning, start by asking yourself some version of the question “What do I need to do/how do I need to show up today so that I go to bed feeling confident, proud and happy or so that I can make progress toward my goal of _____”.Then WRITE IT DOWN!Here are some ideas:Drink 1 glass of water before my morning coffeeGo to bed by 10AMEat 5 x today (3 meals, 2 snacks, no in between snacking)Walk 45 minutesDo 5 minutes of stretchingHere are some tips and tricks:Clarity is your superpower! Goals such as "eat better" are too vague. What does it mean to eat better?Do what's an improvement for you. Get consistent first; you can add on later.3. Overcome YOUR Unique ChallengesNow that you have a system to stay focused, and you have clarity on your plan, it's time to execute your plan!I wish that doing your plan was step 3. I wish you could just set a goal, make a plan and then it'll happen. If that was the case, you probably wouldn't be taking this quiz because you would have already achieved your goals!It might be nighttime cravings, stress eating, or feeling guilty for taking time for yourself, challenges are part of the process. Slip ups, failures, whatever you want to call them are going to happen. The most important thing is that you KEEP GOING!Here's how you do it:Reflect on your progress at the end of the day. How did you do? What went well? What could have been better?Adopt a CURIOSITY mindset. If you beat yourself up, you'll miss out on the learning opportunity. Likewise, if you don't keep yourself accountable for not following through you'll miss out on the opportunity to improve. Talk to yourself like you would talk to a child. You wouldn't call them nasty names or tell them they are worthless because they didn't do what they were supposed to do, and at the same time, if you don't hold them accountable, they'll keep slipping up. I handpicked some resources for you to help you overcome some of the most common eating challenges. Overcoming the "Serial Starter" Tendency is Possible!Many women I work with struggled with the 'Serial Starter' Tendency. At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do. When she implemented a few simple routines (like the ones I shared above!) and learned to change her mindset around food, everything changed. Denise has lost her weight and is easily keeping it off... without even thinking about food anymore. Like many women, Sharron has been through all different diet programs. But once she lost the weight, she had trouble with the "maintenance"... leaving her feeling discouraged and helpless. Now she's down 21 pounds AND excited to keep going. Take a listen to Sharron's story here.Hi! I'm Tanja 💕 ... and I help women, just like you, get the body and life you want... and deserve. I am a life and weight loss coach, host of the Fit and Vibrant You Podcast, and founder of the Fit + Vibrant Coaching Programs.I have helped 1000s of women end the on-again-off-again diet cycle, and to get to their happy, healthy weight, permanently, naturally and without the obsession so that they can LIVE their life. I never want you to struggle with your weight. I never want you to go on another 'diet' again. I want you to stop wasting all that precious life energy on hating your body, feeling like a failure, or wondering whether or not you should eat something. I want you to take that energy and start living your life. To have vibrant energy. To be fully engaged and present with the people you love. I believe in you, and I am so glad that you are here!I handpicked a few podcast episodes I thought that you'll find helpful...#299: My favourite tools for consistency #304: Top 3 reasons you fizzle out on your weight loss journey (and what to do about it)#255: How to stop nighttime eating#306: How to take care of you without feeling guiltyNow that we're connected, head on over to your inbox for your quiz results. Now that you’re part of this incredible community, here’s what you can expect:✨Your quiz results... I'm sending them over now!✨A healthy dose of insight and inspiration on all things mindset, nutrition, self-love with a dusting of cat pics every week.✨Me in your corner cheering you on (minus the pom-poms) cause I know changing your mindset and relationship with food isn't easy✨Relevant offers and resources that I know can help you reach your goals faster.And hey, I know your inbox is already bursting at the seams. I’m not in the business of wasting anyone’s time so I want to quickly tell you what makes me different from every other weight loss coach on the block:2 important reasons you should stick around:Whether we ever work together or not, I genuinely care about your success and I'm glad that you're here. You’re not just another # on my subscriber list — you’re a person with goals, dreams, fears, struggles, and a favorite cat (🐈) — I respect that.Now, go check your inbox for your quiz results.🌺 I'm so glad that you're here! 🌺
• 2.
  Your Roadblock is the 'Ms. Perfect' Tendency

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  You truly WANT to become a fitter, healthier and happier version of yourself, and for that I celebrate you! You care, otherwise you wouldn't be here taking this quiz. The Ms. Perfect (aka all or nothing) tendency can show up in two different ways:1. You know what you need to do, but just can't seem to get started. You keep telling yourself you'll start tomorrow. The more you think about it, the more you want to eat. OR2. You start strong, you're ALL in... but the moment you can't be perfect, you can't do it all, or you slip up, you give in and slide back to square one. You're all or nothing. As a result, You feel like you’re missing out on LIFE because you’re uncomfortable in your bodyYou're incredibly hard and mean to yourself; you say things to yourself that you'd never say to anyone elseYou often wonder 'what's wrong with me? Why can't I get this area of my life together?"You go to food to cope with your emotions, often when you're aloneYou punish yourself when you overeat or go off plan by eating even more (so that you remember how awful if feels), or restricting foodFriend, you're not alone. And trust me when I say that nothing is wrong with you. You are 100% capable of getting the body, life and results you want.You've been taught that you need a diet to solve your eating challenges, except the problem isn't the food!You have just never learned (and then applied) the strategies and mindset shifts necessary to get and stay consistent so that you can get the results you want, and deserve... which is exactly what I teach. No more being all or nothing!After years or starts and restarts, this might feel like an impossible task. But don't worry. You CAN DO IT. This is your tendency, not your identity. And we're going to do it together.3 Steps to Breakthrough the 'Ms. Perfect' Tendency1. Question your beliefsI hesitated giving you this first action step, because it's not an easy one. But we found each other for a reason, and I believe that you are ready to overcome your eating challenges.The perfectionist tendency comes from the deep rooted belief that 'what makes me enough is what other people think of me' or 'mistakes and failures are bad'.If you are reading this and are thinking 'no way is this me!', I invite you to take out a journal and ask "what might be behind my need to be perfect?". Brainstorm as many possibilities as you can think of and allow yourself to be wrong. It's amazing what can come up when you are honest with yourself. This exercise has been POWERFUL for many of the women I work with. Awareness, as scary as it is, is the first step.2. Create a DOABLE plan every single day, and cut it in half (or quarters). I am big on creating daily, clear plans. The problem with perfectionists, is that they set BIG goals and then sabotage any progress when they don't hit their goals. It's not that setting a big goal is a bad thing, it's how you handle the slip up, or that the big goal seems so big that you don't get started.Each morning, start by asking yourself some version of the question “What do I need to do/how do I need to show up today so that I go to bed feeling confident, proud and happy or so that I can make progress toward my goal of _____”.Write it down, and then cut it in half (or more)Here are some ideas:Workout 60 minutes --> Move my body for 20 minutesStick to my clean eating plan --> eat 5 servings of veggiesStop eating after dinner --> eat all my food on a plate (versus picking from the pantry)The purpose of this exercise is to start to build trust and belief with yourself, and to build CONSISTENCY! 3. Celebrate your wins. Every. Single. Day. Women with the 'Ms. Perfect' Tendency are great at looking for all the things that didn't go well. Celebrating your wins will help you overcome the all or nothing thinking.Celebrating your wins doesn't have to be anything more than giving yourself credit for the positive things you did. But, if you want to have a spa treatment to celebrate, you do do that too!Here's are a few tips about celebrating your wins:To make it a habit, stack it with something you already do each day. For example, maybe you celebrate your wins while you brush your teeth at night, or you write your wins down in your planner right after dinner.Your wins can be the same thing everyday.Don't use the words 'but', 'just' or 'only'. For example "I went for a walk but only went for 30 minutes" is not celebrating your win. "I went for a walk today" IS. Many women I work with struggled with the 'Ms. Perfect' Tendency. At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do. When she implemented a few simple routines (like the ones I shared above!) and learned to change her mindset around food, everything changed. Denise has lost her weight and is easily keeping it off... without even thinking about food anymore. When Geraldine found me, by listening to the Fit + Vibrant You Podcast, she had already lost a bit of weight. But, she was spending so much time fixating on her weight and beating myself up constantly for what I ate or when I didn’t meet my self-imposed standards of perfection. She knew she couldn't be on a diet for the rest of her life. Take a listen to Geraldine's story here.Hi! I'm Tanja 💕 ... and I help women, just like you, get the body and life you want... and deserve. I am a life and weight loss coach, host of the Fit and Vibrant You Podcast, and founder of the Fit + Vibrant Coaching Programs.I have helped 1000s of women end the on-again-off-again diet cycle, and to get to their happy, healthy weight, permanently, naturally and without the obsession so that they can LIVE their life. I never want you to struggle with your weight. I never want you to go on another 'diet' again. I want you to stop wasting all that precious life energy on hating your body, feeling like a failure, or wondering whether or not you should eat something. I want you to take that energy and start living your life. To have vibrant energy. To be fully engaged and present with the people you love. I believe in you, and I am so glad that you are here!I handpicked a few podcast episodes I thought that you'll find helpful...#213: Perfectionism and Emotional Eating#228: Perfectionism Still Has a Hold Over You#225: How to Stop Nighttime Eating#252: The Danger of Procrastination Now that we're connected, head on over to your inbox for your quiz results. Now that you’re part of this incredible community, here’s what you can expect:✨Your quiz results... I'm sending them over now!✨A healthy dose of insight and inspiration on all things mindset, nutrition, self-love with a dusting of cat pics every week.✨Me in your corner cheering you on (minus the pom-poms) cause I know changing your mindset and relationship with food isn't easy✨Relevant offers and resources that I know can help you reach your goals faster.And hey, I know your inbox is already bursting at the seams. I’m not in the business of wasting anyone’s time so I want to quickly tell you what makes me different from every other weight loss coach on the block:2 important reasons you should stick around:Whether we ever work together or not, I genuinely care about your success and I'm glad that you're here. You’re not just another # on my subscriber list — you’re a person with goals, dreams, fears, struggles, and a favorite cat (🐈) — I respect that.Now, go check your inbox for your quiz results.🌺 I'm so glad that you're here! 🌺
• 3.
  Your Roadblock is the 'Silent Sufferer' Tendency

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  You truly WANT to become a fitter, healthier and happier version of yourself, and for that I celebrate you! You care, otherwise you wouldn't be here taking this quiz. But, you have yet to really get started.It's been a while since you've really taken care of yourself and it's starting to show. Maybe you don't recognize yourself in photos, or you just don't feel like you used to. You are quick to put other projects and other people's needs ahead of your own, sabotaging your weight loss effortsYou go to food to cope with your emotions, or for a pick me up after a long day, but it doesn't really feel off plan, because you've never made a planYou often feel guilty at the thought of taking care of yourself.You know you need to do something, but you're overwhelmed on how far you have to go and you just don't know how to take that first stepYou keep telling yourself "I'll start when...." but that when never comes... after all there's always something that's getting in the way!You're not alone and I'm so glad we found each other. Trust that you're in the right place. Together, we can start taking small steps forward so that you start taking care of YOU. You, my friend, are worth it. 3 Steps to Break Through the 'Silent Sufferer' Tendency1. Decide that YOU are worth itYou know you are worth it, I know you are worth it, but when life gets busy, or there are competing interests, it's hard to remember that.Here's a short exercise for you: 1. Write down WHAT you want and WHY you want it. What would life be like if you no longer needed to struggle with food and weight? What would life be like if you had vibrant health and energy? Here are some ideas some of my amazing women:"I look in the mirror and love what I see""I feel confident""I can get up and down off the floor easily""I've learned to love myself""I can go on vacation and not worry about food or my weight"Don't overthink this! You can write this down in a journal, sticky note, or just about anywhere. And, you can always add to it later if you want.Don't put this off... do it now! Better yet, do it and send it to me (tanja@tanjashaw.com). Set your timer for 5 minutes and write!2. Remind yourself of your goals every single day. You can read your goals (a simple sticky note on your bathroom mirror is enough!)You can rewrite your goals each day. I write my goals in my journal each morning. It takes about 2 minutes.You can record a voice note a listen to it each dayYou can create a vision board and look at it each day.Whichever method you chose, do not just go through the motions! Do your best to FEEL your goal each day.2. Create a DOABLE plan every single day. A goal without a plan is a fortune cookie.One reason that so many women DON'T take care of themselves is that they think that things need to be 'perfect' of 'life needs to settle down' before they get started. That's simply not true. Taking care of yourself is something that you can do each and everyday. What you DO each day may differ. Stay focused on the big picture goal of self care, vibrant health, energy, and weight loss, but stay flexible with the path. Each morning, start by asking yourself some version of the question “What am I willing and able to do TODAY to lose weight/eat healthier/ take care of myself".Write it down and TAKE ACTION!Here are some ideas:Drink 1 glass of water before my morning coffeeGo to bed by 10AMEat 5 x today (3 meals, 2 snacks, no in between snacking)Walk 45 minutesDo 5 minutes of stretchingHere are some tips and tricks:Clarity is your superpower! Goals such as "eat better" are too vague. What does it mean to eat better?Do what's an improvement for you. Get consistent first; you can add on later.3. Overcome YOUR Unique ChallengesNow that you have a system to stay focused, and you have clarity on your plan, it's time to execute your plan!I wish that doing your plan was step 3. I wish you could just set a goal, make a plan and then it'll happen. If that was the case, you probably wouldn't be taking this quiz because you would have already achieved your goals!It might be nighttime cravings, stress eating, or feeling guilty for taking time for yourself, challenges are part of the process. Slip ups, failures, whatever you want to call them are going to happen. The most important thing is that you KEEP GOING!Here's how you do it:Reflect on your progress at the end of the day. How did you do? What went well? What could have been better?Adopt a CURIOSITY mindset. If you beat yourself up, you'll miss out on the learning opportunity. Likewise, if you don't keep yourself accountable for not following through you'll miss out on the opportunity to improve. Talk to yourself like you would talk to a child. You wouldn't call them nasty names or tell them they are worthless because they didn't do what they were supposed to do, and at the same time, if you don't hold them accountable, they'll keep slipping up. I handpicked a few podcasts for you to help you overcome some of the most common eating challenges.Getting Over the 'Silent Sufferer' Tendency is Possible!Many women I work with struggled with the 'Silent Sufferer' Tendency. Jean joined me after a lifetime starting programs, but then finding herself taking care of her family, and letting her own health slide. She used food to numb and to cope with life's challenges. I think you'll relate to Jean. Click here to listen to Jean's story.Hi! I'm Tanja 💕 ... and I help women, just like you, get the body and life you want... and deserve. I am a life and weight loss coach, host of the Fit and Vibrant You Podcast, and founder of the Fit + Vibrant Coaching Programs.I have helped 1000s of women end the on-again-off-again diet cycle, and to get to their happy, healthy weight, permanently, naturally and without the obsession so that they can LIVE their life. I never want you to struggle with your weight. I never want you to go on another 'diet' again. I want you to stop wasting all that precious life energy on hating your body, feeling like a failure, or wondering whether or not you should eat something. I want you to take that energy and start living your life. To have vibrant energy. To be fully engaged and present with the people you love. I believe in you, and I am so glad that you are here!I handpicked a few podcast episodes I thought that you'll find helpful...#299: My Favourite Tools for Consistency #304: Consistency, Discipline, and Getting Started without Overwhelm#201: Setting Boundaries + Living a Life You Love with Susie Pettit#306: How to Take Care of You Without Feeling GuiltyNow that we're connected, head on over to your inbox for your quiz results. Now that you’re part of this incredible community, here’s what you can expect:✨Your quiz results... I'm sending them over now!✨A healthy dose of insight and inspiration on all things mindset, nutrition, self-love with a dusting of cat pics every week.✨Me in your corner cheering you on (minus the pom-poms) cause I know changing your mindset and relationship with food isn't easy✨Relevant offers and resources that I know can help you reach your goals faster.And hey, I know your inbox is already bursting at the seams. I’m not in the business of wasting anyone’s time so I want to quickly tell you what makes me different from every other weight loss coach on the block:2 important reasons you should stick around:1. Whether we ever work together or not, I genuinely care about your success and I'm glad that you're here. 2. You’re not just another # on my subscriber list — you’re a person with goals, dreams, fears, struggles, and a favorite cat (🐈) — I respect that.Now, go check your inbox for your quiz results.🌺 I'm so glad that you're here! 🌺
• 4.
  Your Roadblock is the 'Rebounder' Tendency

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  You've lost some weight or maybe you're at your goal weight... CONGRATULATIONS! That's a HUGE win and I celebrate YOU!But, you've also been here before. And this time you want things to be different.You're worried that you're going to go back to old habits and gain the weight back, just like every time beforeYou don't want to be a 'diet' for the rest of your lifeYou find yourself anxious and fearful around food or anything you're out of routineYou spend an enormous about of energy and willpower to 'stick with it'You look different, but don't feel exactly how you thought you'd feel. Your success is clouded by doubts, fears and negative self talk. You want to have a normal, natural, peaceful relationship with food. You want to feel good in your body and just do life without having food always on your mind.I want that for you too. You are 100% capable of getting it. This is your tendency, not your identity.The problem is that you've been fed the lie that once you lose the weight, you'll be a whole new person. You'll be happy, confident, in control over your eating. But, unless you work on the mindset piece along the way, all that changes is your dress size. You might still feel like the fat girl. You might still fear food. You might still criticize yourself. Let's do something different. 3 Steps to Breakthrough the 'Rebounder' Tendency1. Check in to make sure you LIKE your planSo many women lose weight following a plan without any thought for how they are going to keep it off. With a few slight variations, what you do to lose weight will be what you do to maintain your weight.Ask yourself: Would I be HAPPY following this plan for the rest of my life? And, do I feel GOOD following this plan?Many plans are too low in calories, carbs or fat, and consequently wreak havoc on your metabolism, resulting in low energy, poor sleep, and eventually resistance to weight loss.If you feel good on your plan (you have energy, you're sleeping well, you're not experiencing hunger or cravings) and are eating foods you enjoy, keep going!If the answer is no, it's time to reevaluate your plan. Sure, it's exciting to lose 20 pounds each month following a crash diet, but if the long term outcome is your weight to rebound, it's simply not worth it!2. Create a DOABLE plan every single day.The problem with so many dieters, is that they don't learn how to be FLEXIBLE with the path. They worry about going on vacation, or if they are out of routine or if 'life happens'. Creating your doable daily plan will overcome this challenge. Each morning, start by asking yourself some version of the question “What do I need to do/how do I need to show up today so that I go to bed feeling confident, proud and happy or so that I can make progress toward my goal of _____”.Write it down, and then take action!Here are some tips and tricks:Start by writing down the plan you've already been following (ex. drinking 8 glasses of water, eating 3-4 meals a day, etc.)PLAN for modifications to your plan if necessary. If its a friend's birthday, instead of feeling like you're 'cheating' because you had a glass of wine, you can feel proud of yourself for having a glass because it was on your plan Remember that you are playing the LONG game. I'd much rather you be LIKE your plan and stick with it for the long term rather than feel miserable on a very restrictive plan and keep the weight off just for a few months.3. Celebrate your wins. Every. Single. Day. One thing dieters are great at looking for all the things that didn't go well. Celebrating your wins will help you overcome the all or nothing thinking.Celebrating your wins doesn't have to be anything more than giving yourself credit for the positive things you did. But, if you want to have a spa treatment to celebrate, you do do that too!Here's are a few tips about celebrating your wins:To make it a habit, stack it with something you already do each day. For example, maybe you celebrate your wins while you brush your teeth at night, or you write your wins down in your planner right after dinner.Your wins can be the same thing everyday.Don't use the words 'but', 'just' or 'only'. For example "I went for a walk but only went for 30 minutes" is not celebrating your win. "I went for a walk today" IS. Hi! I'm Tanja 💕 ... and I help women, just like you, get the body and life you want... and deserve. I am a life and weight loss coach, host of the Fit and Vibrant You Podcast, and founder of the Fit + Vibrant Coaching Programs.I have helped 1000s of women end the on-again-off-again diet cycle, and to get to their happy, healthy weight, permanently, naturally and without the obsession so that they can LIVE their life. I never want you to struggle with your weight. I never want you to go on another 'diet' again. I want you to stop wasting all that precious life energy on hating your body, feeling like a failure, or wondering whether or not you should eat something. I want you to take that energy and start living your life. To have vibrant energy. To be fully engaged and present with the people you love. I believe in you, and I am so glad that you are here!Overcoming the 'Rebounder' Tendency is Possible!Like many women, Sharron has been through all different diet programs. But once she lost the weight, she had trouble with the "maintenance"... leaving her feeling discouraged and helpless. Now she's down 21 pounds AND excited to keep going. Take a listen to Sharron's story here.When Geraldine found me, by listening to the Fit + Vibrant You Podcast, she had already lost a bit of weight. But, she was spending so much time fixating on her weight and beating myself up constantly for what I ate or when I didn’t meet my self-imposed standards of perfection. She knew she couldn't be on a diet for the rest of her life. Take a listen to Geraldine's story here.Lynne also found me by listening to the podcast. She was just a few pounds from her goal weight, but new that she couldn't be on a diet for the rest of her life. She wanted to LIVE her life. Take a listen to Lynne's story here. I handpicked a few podcast episodes I thought that you'll find helpful...#213: 3 Reasons You Fizzle Out on Your Weight Loss Journey#228: What Gets In the Way of Consistency#294: When You’re Taking Action But Not Getting What You Want#252: Diet “Rules” that are Actually Worth FollowingNow that we're connected, head on over to your inbox for your quiz results. Now that you’re part of this incredible community, here’s what you can expect:✨Your quiz results... I'm sending them over now!✨A healthy dose of insight and inspiration on all things mindset, nutrition, self-love with a dusting of cat pics every week.✨Me in your corner cheering you on (minus the pom-poms) cause I know changing your mindset and relationship with food isn't easy✨Relevant offers and resources that I know can help you reach your goals faster.And hey, I know your inbox is already bursting at the seams. I’m not in the business of wasting anyone’s time so I want to quickly tell you what makes me different from every other weight loss coach on the block:2 important reasons you should stick around:Whether we ever work together or not, I genuinely care about your success and I'm glad that you're here. You’re not just another # on my subscriber list — you’re a person with goals, dreams, fears, struggles, and a favorite cat (🐈) — I respect that.Now, go check your inbox for your quiz results.🌺 I'm so glad that you're here! 🌺
• 5.
  Your Roadblock is the 'Hormone Havoc' Syndrome

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  You truly WANT to become a fitter, healthier and happier version of yourself, and for that I celebrate you! You care, otherwise you wouldn't be here taking this quiz.But, you feel stuck.What worked before no longer works. You eat well and do 'everything right' but can't seem to get results... and that is FRUSTRATINGYou feel like you’re missing out on LIFE because you’re uncomfortable in your bodyYou want to feel like your old self again. You know your body is changing, but you don't want to settle with 'fine' when amazing is on the tableFriend, you're not alone. And trust me when I say that nothing is wrong with you. You are 100% capable of getting the body, life and results you want.You have just never 'looked under the hood' as to what is actually going on so you can uncover the real issue you struggle with your weight. And that's what I do.3 Steps to Breakthrough the 'Hormone Havoc' Weight Loss RoadblockStep 1. Make Peace with Your BodyI know this is a tough one when your body doesn't seem to be on your side, and realizing that your body is doing the very best she can for you will shift your energy from FIGHTING your body to working WITH her.Your body is on YOUR side. It's time to nourish her and treat her with love and respect.If you're doing 'everything right' and not getting results, you're not doing everything right for you.Step 2. Go Back to BasicsI hand picked some a few podcasts I think you'll like, you'll see them at the bottom of this email. When I start with my clients, we do a series of lab screenings to see what's actually going on (it's way faster and cost effective to test not guess!) so we can end the cycle of trial and error.More often than not, we still work on the BASICS. For women over 50, it's stress management and blood sugar regulation.The podcasts at the bottom of this email do deeper into these two basics.Step 3. Get Clear on What's ACTUALLY Going OnIt's so easy to go down the rabbit hole of the internet, leaving you feeling more confused than ever. It's confusing because you don't know what's ACTUALLY going o on with you.I highly recommend working with someone who can run some functional labs to assess hormones, detoxification, digestion, and mineral status so that you get clear on what you ACTUALLY need to do to get results.If you'd like to learn more about working with me, or if you have any questions, hit reply. I'd love to hear from you.Overcoming the "Hormone Havoc" Syndrome is Possible!At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do. When she applied a few simple habits to support her post-menopausal body, Denise has lost her weight and is easily keeping it off... without even thinking about food anymore. Hi! I'm Tanja 💕 ... and I help women, just like you, get the body and life you want... and deserve. I am a life and weight loss coach, host of the Fit and Vibrant You Podcast, and founder of the Fit + Vibrant Coaching Programs.I have helped 1000s of women get to their happy, healthy weight, permanently, naturally and without the obsession so that they can LIVE their life. I never want you to struggle with your weight. I never want you to go on another 'diet' again. I want you to stop wasting all that precious life energy on hating your body, feeling like a failure, or wondering whether or not you should eat something. I want you to take that energy and start living your life. To have vibrant energy. To be fully engaged and present with the people you love. I believe in you, and I am so glad that you are here!I handpicked a few podcast episodes I thought that you'll find helpful...#325: I've gained weight... now what?#285: 3 hormones you need to keep in check to lose weight and feel good#326: Insulin and midsection weight gainNow that we're connected, head on over to your inbox for your quiz results. Now that you’re part of this incredible community, here’s what you can expect:✨Your quiz results... I'm sending them over now!✨A healthy dose of insight and inspiration on all things mindset, nutrition, self-love with a dusting of cat pics every week.✨Me in your corner cheering you on (minus the pom-poms) cause I know changing your mindset and relationship with food isn't easy✨Relevant offers and resources that I know can help you reach your goals faster.And hey, I know your inbox is already bursting at the seams. I’m not in the business of wasting anyone’s time so I want to quickly tell you what makes me different from every other weight loss coach on the block:2 important reasons you should stick around:Whether we ever work together or not, I genuinely care about your success and I'm glad that you're here. You’re not just another # on my subscriber list — you’re a person with goals, dreams, fears, struggles, and a favorite cat (🐈) — I respect that.Now, go check your inbox for your quiz results.🌺 I'm so glad that you're here! 🌺