PODCAST · health
Training for Life
by Sarah Gilks and Tanna Payne
Join Healthy Role Models founder, Sarah Gilks, and Master Trainer/Elite Olympic Weight Lifter Tanna Payne, in the 'Training for Life' podcast. With a combined 5 decades in health, fitness and training women of all ages, they share candid conversations with you from the peaks and valleys of their lived experiences. Their goal? Laughter, inspiration, and guiding you towards becoming the healthiest and happiest version of you.www.healthyrolemodels.com @healthyrolemodels
Episodes
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Rebuilding Season... Redefining Success While Your Body Heals
Injury, surgery, or six weeks in a boot can feel like losing everything you worked for. Sarah and Trainer Tanna share how to stop the all-or-nothing spiral, redefine success for this season, and build a simple four-step setback plan. Healthy people get hurt too; there is always something you can...
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The Seasonal Shift: How to Feel GOOD Through the Darker Months
Shorter days shift your sleep, mood, appetite, and motivation, and it's not just in your head. Sarah and Trainer Tanna break down what's happening in your body each autumn and winter, then share a simple five-part toolkit to keep your habits, energy, and connections steady all season. Autumn is...
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Sarah & Tanna Unfiltered: Health, Confidence, Intuition & What’s Next
This past weekend, Sarah and Tanna spoke at BOLDsoul, an event that blends health, business and spiritual mindset. They're nervous and excited in equal measure, so they rehearse here. To learn more about the event hosted by Janell & Lizzy, we will attach their IG handles below! Here's every panel...
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Want to Get Stronger Without Being So Hard on Yourself?
You already know you need to be strong in midlife. What you might be missing is that softness is just as much a skill, and just as essential to getting the results you want. Sarah and Trainer Tanna break down "stronger and softer," a concept borrowed from Dr. James Rouse describing his wife's...
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What are you training for? Find your WHY.
Sarah and Tanna trace the wildly different reasons that first got them moving, and how those reasons have transformed over decades. Sarah's why started with fitting into size 27 jeans. Tanna's was chasing world championships. Neither one still applies today, and that's exactly the point of this...
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Why the Fitness Industry Is Designed to Make You Fail...
The fitness industry has a dirty secret: it's not designed for you to succeed long-term. It's designed for you to come back. Sarah and Tanna pull apart the marketing machine behind "bikini body," 30-day challenges, and extreme transformation programs ~ and why the pattern is always the same:...
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The September Effect: Why We Feel Ready to Begin Again
September isn't just back to school, it's a psychological fresh start. Sarah and Tanna break down the "fresh start effect," why four months is plenty of time to become who you want to be by January, and how to build anchor habits that actually stick, no extreme resets required. Why September Hits...
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The Little Things... How Sarah and Alec Keep Their Marriage Strong
Tanna's away this week, so Sarah and Alec take the mic for something a little different, an honest, unscripted look at the small daily habits that keep their marriage strong. From alternating dinner nights to daily dog walks, this is a real conversation about the little things that build…
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The Problem with Today's Normal
Your Normal Isn't an Accident, It's a Choice Sarah and Tanna open with an uncomfortable truth: exhaustion, poor sleep, sitting all day, and grabbing whatever's fast and convenient have all quietly become "normal." Not because they're good for us, but because they're everywhere. This episode is...
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It's Easy for Her
"She has good genetics." "She doesn't have kids." "She's always been that way." We've all said it ~ and it's a story, not a fact. In this episode, Sarah and Tanna dig into the excuses we reach for when someone else's results look effortless, and why those excuses feel so good in the moment while...
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Every Woman Needs More of THIS! The secret health habit nobody talks about.
Unplug It...Including You We schedule everything for everyone. The appointments, the activities, the carpools, the calls. But somewhere in all of it, the one thing that would change everything keeps getting bumped. Solo time. In this episode, Sarah and Tanna get real about what it actually looks...
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The Most Powerful Health Lesson You'll Ever Teach Your Kids
They're Not Listening...They're Watching Your kids aren't listening to what you say about health. They're watching what you do. In this conversation, Sarah and Tanna sit down to talk about the powerful ripple effect of a mom who prioritizes herself. Because "I would die for my kids" is easy. But...
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How to Enjoy Summer Without Starting Over in September
In this episode, Tanna and Sarah lay out their personal, no-fluff summer wellness game plan. These are the exact strategies they use themselves to stay strong when schedules loosen, schedules blur, and the paddleboard is calling. In this episode: Have a plan before summer kicks off — because we...
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What We've Learned from Working with Thousands of Women (And Some of It's Tough Love)
You're stronger than you think. You're never as alone as you feel. And sometimes — you're your own problem. Show Notes: Sarah and Tanna have worked with thousands and thousands of women. Patterns emerge. Some of it's encouraging; some of it's a straight-up wake-up call. This episode is both. They...
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CONFESSIONS of 2 Fitness Coaches
Ever looked back at something you used to eat, or do in the name of "health", and thought, what on earth was I thinking? This week Tanna and Sarah open up the confessional booth and air out their most ridiculous past habits. No shame, no beating yourself up, just two women who've been in the...
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Want to STOP starting over? Our best advice and tips
Ditch the "Start Over" Mentality for Good ✨ ✨There is no wagon; so there's nothing to fall off of.✨ Episode Summary: Forever telling yourself you'll "start Monday," "reset after the holidays," or that you've "fallen off the wagon" again? You're not alone, and that constant restarting might be the...
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The “Boring” Habits That Change Everything
Are you jumping from trend to trend and still not getting the results you want? In this episode, we sit down to have a real, no-fluff conversation about why fitness trends, from Tae Bo to P90X to CrossFit to HYROX, keep pulling us in, and why chasing them before you've mastered the basics is...
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If I Knew Back Then .... How Sarah and Tanna's Beliefs About Health & Fitness Have Evolved
Ever wish you could go back and shake your younger self? In this candid, fired-up conversation, Sarah and Tanna get real about the beliefs they used to hold about health and fitness — beliefs that were keeping them stuck, shrinking themselves, and chasing all the wrong things. From crash diets…
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Sarah & Tanna's "Must Haves" for Summer!
Training for Life | Favourite Summer Things Sarah and Tanna are back with a summer edition of their most-loved episode. No sponsored lists, just two real women sharing the simple things that light them up when the sun shows up. Sarah's picks: standup paddle boarding on the ocean, a blanket in the...
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Let That Sh*t Go: You’re Not for Everyone and That’s a Good Thing
We all do it. We shrink. We hesitate. We almost don't show up because of a story we invented in our own heads about what someone else might think. In this episode, Sarah and Trainer Tanna get real about one of the sneakiest performance killers out there: caring too much about other people's...
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Why isn't this working YET?
You're doing the workouts. You're eating better. So why don't you SEE changes yet? It's the most common question in fitness; and the answer might actually change how you show up tomorrow. In this episode, Sarah and Tanna unpack what's actually happening in your body during those frustrating first...
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The 3 BEST Exercises for Midlife Women (and Why They Matter More Than Ever)
Stronger, Leaner, Happier: Our Top 3 Exercises for Women in Perimenopause & Beyond ✨One of our most listened-to episodes of 2025!✨ Episode Summary: Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone, and there is a way to take back your strength,...
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Why Every Woman Should Know These 4 Numbers (and we are sharing OURS with you!)
In this powerful and candid conversation, Sarah and Tanna share their personal experiences getting DEXA scans ~ the gold standard for measuring body composition, bone density, visceral fat, and resting metabolic rate. They open up about why they were hesitant at first, how the results surprised…
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More Moments, Less Mayhem: Sarah and Tanna's Favourite Gifts to GIVE and Receive this Year!
The season can pull you in twenty directions before breakfast. Sarah and Tanna break down simple, doable ways to bring yourself back into the moment: Tiny pauses throughout the day Box breathing (door closed, sanity restored) Micro-walks with fog, dogs, or both Single-tasking instead of...
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Our Top Tips to Keep Your Health on Track This December
The holidays are coming in hot, and we know how easy it is to let your health goals slide under a pile of shortbread, skipped workouts, and “I’ll start in January” mindsets. But what if this year could feel different? In this episode of Training for Life, Sarah and Tanna share their top…
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Stay Strong When Others Don’t Support Your Growth
Episode Summary: When you start making changes in your life, whether it’s getting healthy, drinking less, or chasing new goals, not everyone will cheer you on. Some people will question you, tease you, or make you feel like you’re “too much.” In this episode, Sarah and Tanna unpack what it really...
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Our Favourite Daily Rituals to Feel Good in Your Skin Again
When’s the last time you looked in the mirror and truly felt good about what you saw? In this candid and heartfelt episode, Sarah and Tanna open up about body image, aging, and the quiet (and sometimes loud) discomfort many women feel as they see their reflection change over time. Together, they...
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You’re Not Too Late...and You’re Definitely Not Too Old!
Ever catch yourself thinking, “I wish I started earlier…” or “It’s too late for me now”? In this empowering episode of Training for Life, Sarah and Tanna dive into those sneaky limiting beliefs that whisper “you’re too old” or “you missed your window.” Together they unpack how to: Reframe age as…
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Train with REAL women ~ NOT Robots!
Description: In this episode, Sarah and Tanna go on a much-needed rant after discovering the rise of AI-generated avatars promoting fitness programs online. 🤖💪 They unpack why this trend is so harmful, especially for women, and why real, diverse, imperfect, and powerful women are the true role...
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“Why Isn’t This Working Faster?” (And What We Wish More Women Knew)
💭 In this episode, Sarah and Tanna dive deep into one of the biggest mindset blocks in health and fitness: expecting fast results in a long-game process. If you've ever felt discouraged because change isn't happening "fast enough"—this one's for you. ⚡️ In a culture addicted to quick fixes,...
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Our Favorite Mindset Shift Lately? JOMO. Here’s Why.
✨ Episode Summary: In this episode of Training for Life, Sarah and Tanna dive into something most of us experience, but rarely talk about openly: FOMO (Fear of Missing Out). From social media comparison spirals to feeling pressure to say yes when your heart says no, they explore how to shift out…
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What If You’re Holding Yourself Back Without Realizing It?
Episode Summary: In this episode of Training for Life, Sarah and Tanna get real about a mindset that seems smart — but can secretly hold you back: skepticism. Whether it shows up as cynicism, sarcasm, perfectionism, or straight-up side-eye. This episode explores how skepticism is often a form of...
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Supplements Tanna and Sarah Swear By (and WHY)
Episode Summary: People don’t talk about this stuff enough—but Sarah and Tanna will. From magnesium to mushrooms, collagen to creatine, this candid episode dives into the supplements they personally take every day and why. This is not a generic list from Google. These are the daily go-to's that...
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The Truth About the “Magic Pill” for Fitness & Health — And Why We Swear By It
Episode Summary: Everyone’s searching for the magic pill for fitness and health—but what if we told you we’ve found it? 🏆 In this episode, Sarah and Tanna reveal the one key ingredient that truly leads to long-term success: Consistency💪. While it may not sound as flashy as the latest fitness...
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Overwhelmed? Stuck? Ready to Quit? Sarah & Tanna Have Your Back!
Starting something new—whether it’s a fitness journey, a lifestyle change, or any big goal, comes with a mix of excitement and fear. In this episode, Sarah and Tanna dive into the emotions that come with new beginnings, from "nerve-cited" energy to self-doubt, comparison, and overwhelm. They…
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They Said We Couldn’t—So We Did! Our Thoughts on Smashing Limits
In this episode, Sarah Gilks, founder of Healthy Role Models, and Tanna Payne, master trainer and former international Olympic weightlifter, dive deep into the power of words, self-belief, and overcoming limiting beliefs. Inspired by the recent Nike Super Bowl ad that resonated with so many…
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Stronger, Leaner, Happier: Our Top 3 Exercises for Perimenopause & Beyond
Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone! In this episode of Training for Life, Sarah and Tanna dive into the top three most effective types of exercise for women in perimenopause and beyond. These types of exercise don’t just help you…
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The One Thing That Keeps Us Growing and Can Help You Too!
We All Need Coaches - Even Coaches Need Coaches! Show Notes: In this episode of Training for Life, Sarah Gilks and Tana Payne dive into the importance of having a coach—no matter your experience level. Whether you're an elite athlete, a seasoned trainer, or just starting your wellness journey,...
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From Stuck to Successful: Our Favourite Habit Hacks That Actually Work
In this episode of Training for Life, Sarah and Tanna dive deep into the science and strategy behind building and breaking habits. Whether you're looking to create new healthy habits or eliminate ones that no longer serve you, they share actionable tips to make change stick. Drawing from personal...
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Beyond the Beach: The Little Things from Mexico That Changed Us
Episode Title: Beyond the Beach: The Little Things from Mexico That Changed Us 🌴🏖️ After a well-deserved week off, Sarah and Tanna are back with fresh insights, hilarious stories, and a whole lot of wisdom on how to bring those vacation vibes into everyday life! In this episode, they chat…
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Why Sarah & Tanna Don’t Do Resolutions ~ and What We Do Instead
In this episode, Sarah and Tanna explore why New Year’s resolutions often fall short and how shifting your focus to intentions can lead to lasting change. They discuss the common pitfalls of unrealistic expectations and poor planning, offering actionable strategies to create a more meaningful...
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Gratitude, Grace, and Gaps: 3 Lessons We are Taking Into 2025
In this episode, Sarah and Tanna explore Sarah’s favourite tactical lessons from EPIC, an annual learning mastermind event. From Dr. James Rouse, they unpack the powerful connection between the words we use and our physical and mental health ~ reminding us that how we talk to ourselves can shape...
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Sarah and Tanna's Holiday Survival Guide: What Works for Us
In this episode, Sarah and Tanna share their best strategies for thriving during the holiday season while staying true to their health goals. Sarah highlights the power of making choices that let you feel great the next day, like skipping extra drinks or preparing a healthy dish for family...
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Real Talk on Stress: Sarah and Tanna Share their Coping Strategies
In this episode, Sarah and Tanna tackle the complex topic of stress. They explore the difference between good stress, which pushes you toward growth, and bad stress, which can leave you feeling overwhelmed and stuck. Sharing personal stories and strategies, they discuss how they handle the...
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Sarah & Tanna’s Gym Secrets: Why We Choose Free Weights
Breaking Free: Why Free Weights Win Over Machines In this episode, Sarah and Tanna dive into the pros and cons of training with free weights versus machines—and why free weights can be a game-changer. Sarah shares her fitness journey, starting out in the aerobics room, gradually working up the...
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Sarah & Tanna Unfiltered: Real Stories on Loving the Bodies We’re In
In this episode, Sarah and Tanna get real about the journey to accepting their natural builds—celebrating the strengths they’ve found in the bodies they have rather than the ones they thought they wanted. Sarah opens up about her long-time wish to look like the taller, leaner fitness influencers...
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Pre and Post-Workout Secrets: Fueling Your Body Right (Pt. 2)
In part two of their nutrition deep dive: Link to part 1: What We Eat in a Day: Real-Life Nutrition That Actually Works (Pt 1) Sarah and Tanna focus on the power of pre and post-workout nutrition for maximizing energy, endurance, and recovery. They share their tried-and-true strategies for…
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What We Eat in a Day: Real-Life Nutrition That Actually Works (Pt 1)
In this episode of Training for Life, Sarah and Tanna give listeners an inside look at what they eat in a day, sharing personal nutrition tips and daily habits that fuel their active lives. Tanna breaks down her approach to tracking macros, giving insight into how she balances her meals for…
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Keep Your Friends Close: The Challenges and Joys of Adult Female Friendships
In this episode of Training for Life, Sarah and Tanna explore the significance of adult friendships and the powerful impact they have on your health, longevity, and overall happiness. They dive into how strong, supportive relationships can provide emotional stability, reduce stress, and even...
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Ditch the Deadline: How 'Continuing Strong' Builds Real Results
In this episode of Training for Life, Sarah and Tanna dive deep into the transformative shift from chasing short-term wins to embracing lifelong wellness. Sarah shares her experience of competing in a figure competition—an intense journey of strict dieting and grueling workouts. But a few months...
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ABOUT THIS SHOW
Join Healthy Role Models founder, Sarah Gilks, and Master Trainer/Elite Olympic Weight Lifter Tanna Payne, in the 'Training for Life' podcast. With a combined 5 decades in health, fitness and training women of all ages, they share candid conversations with you from the peaks and valleys of their lived experiences. Their goal? Laughter, inspiration, and guiding you towards becoming the healthiest and happiest version of you.www.healthyrolemodels.com @healthyrolemodels
HOSTED BY
Sarah Gilks and Tanna Payne
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Frequently Asked Questions
How many episodes does Training for Life have?
Training for Life currently has 77 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Training for Life about?
Join Healthy Role Models founder, Sarah Gilks, and Master Trainer/Elite Olympic Weight Lifter Tanna Payne, in the 'Training for Life' podcast. With a combined 5 decades in health, fitness and training women of all ages, they share candid conversations with you from the peaks and valleys of their...
How often does Training for Life release new episodes?
Training for Life has 77 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Training for Life?
You can listen to Training for Life on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Training for Life?
Training for Life is created and hosted by Sarah Gilks and Tanna Payne.
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