Training for Life

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 opinions. Sarah shares the moment she almost skipped a speaking event because of someone she thought didn't like her...and what happened when she showed up anyway. In this episode: Why the stories we tell ourselves are usually wrong "Consider the source" and ask if you'd trade places with your critic Selective caring: not all opinions deserve equal real estate in your head The cost of living for other people's approval (hint: you lose yourself) How fear of judgment shows up in the gym, in the HRM community, and in life Using doubt as fuel instead of a stop sign Tightening your circle; whose voice actually earns a seat at your table The shift that changes everything: Stop asking "Do they like me?" Start asking "Do I like me?"

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 weeks of a new program; and why that scale spike, that puffiness, that feeling of spinning your wheels is not a red flag. It's a green one. What we cover: Why your clothes might feel tighter before they feel looser; and why that's completely normal The nervous system gains nobody talks about (your brain is learning before your body shows it) Strength before size: why lifting heavier is a result, even if the mirror hasn't caught up The farmer analogy; and why digging up your seeds early is costing you the harvest How doubt creates inconsistency; and inconsistency creates the feeling that "nothing works" Non-scale victories (NSVs) worth tracking right now Realistic body expectations; and why respecting what you're working with changes everything The line that stuck: "The moment you stop believing your actions matter is often the moment you stop getting results." Takeaway: The changes are happening. They're just underground. Keep watering. Loved this episode? Share it to your stories or send it to a friend who's been asking why it's taking so long; they need to hear this.               

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, confidence, and energy. In this fan-favourite episode, Sarah and Tanna reveal the top 3 types of exercise every midlife woman should be doing to support hormonal health, muscle tone, metabolism, and longevity. What You'll Learn: Why strength training is essential for lean muscle, fat loss, and bone health How HIIT/sprint intervals help balance hormones and rev metabolism The benefits of plyometric training (aka jump training) for power, coordination, and bone density Practical tips on how to get started, no matter your age or fitness level! Just Launched: MIDLIFE MUSCLE! This episode inspired us to create a 12-week training plan made up of Fusion days from past Journeys, and includes: ✔ Strength + Plyo workouts✔ Full follow-along videos✔ Instructional demos for every move✔ Downloadable PDF guides✔ All for under $40! Midlife Muscle is exactly what Sarah is doing right now until the next HRM Spring Journey begins and she’d love for you to join her! Get the program here ➡️ www.healthyrolemodels.com Links & Resources: HIIT Training Podcast Episode  Midlife Muscle – 12-Week Workout Plan  Learn about the Spring Healthy Role Models Journey – Opens March 9

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 and inspired them, and what metrics truly matter for women in midlife who want to train for life...not just aesthetics. From lean muscle mass to bone health and metabolic insights, this episode will challenge you to think beyond the scale and start measuring what actually matters. In This Episode, You’ll Learn: What a DEXA scan is and why it’s one of the most informative tools for your healthWhy the number on the scale isn’t a full picture of your progressThe 4 key metrics that matter most: Lean Muscle Mass ~ how it supports metabolism, strength, and longevity Bone Density ~ and why lifting weights protects against fractures and frailty Visceral Fat ~ what it is, why it’s dangerous, and how to reduce it Resting Metabolic Rate (RMR) ~ the true baseline of how many calories your body needs Real talk from Sarah & Tanna on how their results helped them celebrate wins, identify areas for improvement, and stay motivated in midlifeWhy body fat percentage isn’t the enemy and why your energy, strength, and clothes fitting well are better indicators of progress.How awareness = empowerment — and why you shouldn’t fear the data Book a DEXA Scan: nanaimobodycomposition.com  Enter code HRM20 in the "information section" for $20 off (valid Jan and Feb 2026)    

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 multitasking yourself into a meltdown Checking your self-talk so you don’t spiral before the stockings are even hung 2. Presence with Your People Connection doesn’t require perfection,  it just asks for attention. Putting your phone in another room (yes, away away) Eye contact that makes someone feel like the only person in the room Listening to understand rather than to fix The “comfort or solutions?” question that changes everything Meaningful rituals ~ snowy walks, board games, dinner-table conversations The magical Disney hug (you don’t release until they do) 3. Presents That Create Presence Instead of “What do you want for Christmas?” try:“What memory do you want to make this Christmas?”The answers might surprise you. Ideas we explore: Tickets to concerts, plays, sports games, or local events Hikes, spa days, markets, cookie-baking, and other cozy rituals The “Yes Day” (with boundaries ~ we love our children… but let's be reasonable haha) Experience jars: 12 mini-dates, one per month Handwritten note jars with things you love about someone Outdoor adventures (even unconventional parking-lot tobogganing!) Activities that create joy, anticipation, and stories your family will tell for years The Heart of It All Gifts fade.Memories ripple.Presence ~ your real, grounded, intentional presence ~  is the gift that keeps giving long after the holidays end. We Want to Hear From You! Have you given an unforgettable experience gift?Do you have rituals that help you stay grounded this time of year?Tell us!Share inside the HRM community or send us a message. Your ideas inspire more ideas — and that’s what makes this community magic. Enjoying the Podcast? If Training for Life is fueling your wellness journey, we’d love your support:⭐ Leave a 5-star rating💬 Write a review📩 Connect with us on Instagram @HealthyRoleModels🌐 Or reach out anytime through HealthyRoleModels.com Your feedback helps us grow this ripple of empowerment and positivity.Until next week — stay awesome.

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 strategies for continuing strong—without the guilt, overwhelm, or perfection pressure. From scheduling workouts like appointments to planning indulgences with intention, they’ll help you stay aligned with your goals while still enjoying the festive season. Expect practical tips, relatable stories (including a rogue birthday weekend and some very strong feelings about standing near the food table), and a healthy reminder that you’re never more than one empowered choice away from feeling great again. 🎄 This isn’t about restriction—it’s about staying connected to your why, choosing consciously, and entering January already feeling strong. Mentioned in this episode:✅ Future-you check-ins✅ 80/20 nutrition rule (without the math)✅ Protein-packed party prep✅ The power of your healthy community✅ How to bounce back from “oops” moments without spiraling Take a listen and let us know: What’s your top tip for staying consistent through December?

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 means to stay true to yourself when the people around you don’t share your goals. From setting boundaries to finding a supportive circle, they talk about how to hold your ground without guilt and why it’s worth it. They also share personal stories of resisting peer pressure (including some pretty bold dinner-table moments), and remind us that you don’t owe anyone an explanation for doing what’s right for you. You’ll Learn: Why people sometimes react negatively to your growth How to tell the difference between healthy feedback and social pressure The power of “remembering your why” when others question your choices How to set loving boundaries without conflict Why your people ~  the ones who get it ~ are everything Key Quote Highlights: “Never dim your light just because it’s shining in someone else’s eyes.”“You don’t owe anyone an explanation for taking care of your health.”“The bigger deal you make about your choice, the more pushback you’ll get, so just live it.” Perfect For:Anyone who’s trying to make a positive change ~ in health, mindset, or lifestyle ~ and finding that not everyone is ready to come along for the ride.

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 unpack what it means to look with soft eyes ~ to see strength, gratitude, and self-respect instead of criticism. You’ll hear them discuss:• The shift from external validation to intrinsic self-worth• Why soft eyes are brave eyes and how to train your perspective• How to break the cycle of 60,000 daily thoughts (most of them recycled and negative)• Rituals to rewire your self-talk and build genuine self-acceptance Sarah and Tanna share three powerful practices to start ritualizing self-compassion in your life today: Look with soft eyes. Choose to see your strength first. Try a Loving Kindness Meditation. (Dr. James Rouse’s 10-minute version is a great place to start.). https://www.youtube.com/watch?v=4yuQ8I2yX5Y Keep a nightly “Win Journal.” End your day recognizing your follow-through, effort, and goodness. This episode is a warm, honest reminder that you can be strong, aging, and grateful all at once.

 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 a superpower  ~ with more wisdom, grit, and emotional strength than ever before. Think about your future self ~ the one who’s high-fiving you for starting today.  Understand the science of neuroplasticity (yes, your brain can still grow and change at any age!). Learn why strength gains are possible ~  and even more rewarding ~ later in life. Surround yourself with women who inspire possibility and prove that it’s never too late to begin again. From starting new careers in their 30s and 50s, to watching women in their 60s and 70s crush goals (and cycling adventures 🌍🚴‍♀️), this conversation is a heartfelt reminder that your timeline is your own.  Key Takeaways The years will pass anyway...might as well spend them growing. Start small and be consistent. Redefine success as energy, strength, and confidence ~ not perfection. Catch and reframe your self-talk: trade “I’m too old” for “I’m just getting started.” Think long-term: train and live for your future self. In This Episode Sarah and Tanna share stories, laughter, and truth bombs about courage, vulnerability, and how to keep showing up for yourself. No matter your age, stage, or starting point. Because you don’t stop moving because you get old:👉 You get old because you stop moving.  

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 models we should be surrounding ourselves with. 👏✨ Expect raw honesty, fired-up energy, and a reminder of what real health looks and feels like. You’ll walk away feeling more grounded, connected, and proud of your real-life body, goals, and community. 🙌 ⚠️ Spoiler alert: If you’ve ever looked at an online fitness ad and thought “Wow, I want to look like her”… you might’ve been comparing yourself to a robot. 🫠 ⏱️ Episode Highlights & Rants 0:00 – Intro: We Miss You & We're Fired Up 🔥 A quick hello ~  and then straight into a firestorm of truth about what we’re seeing on social media. 2:30 – AI Avatars in Fitness? WTF 🤯 Sarah shares how she stumbled on videos and ads using completely fake AI women, and why that’s a big problem. 6:50 – The Danger of Impossible Standards 📉 Why comparing yourself to robots (literally) can wreck your confidence, motivation, and body image. 10:40 – What to Actually Look For in a Program ✅ How to know if a program is real, trustworthy, and built for sustainable health. 15:05 – The Power of Real Role Models 💥 Why our HRM community is filled with real women, living real lives, with real goals — and why it matters so much. 20:40 – All or Something. Always. 🧡 What happens when you're supported by a community that actually gets it:  injury, aging, kids, life...and you keep showing up. 25:00 – Final Thoughts: Look Closer 👀 Don’t fall for the fakes. Look for authenticity. Seek out strength. Press play beside real women. 💬 Memorable Quote: “You’re not comparing yourself to someone fitter or stronger. You’re comparing yourself to a robot. That’s not real. YOU are.” 💪 Ready to Train with Real Women? Our next 12-week health & strength program is open for registration now! 💻🏋️‍♀️ Join hundreds of amazing women showing up for their health. With real bodies, real lives, and real results. 👉 Register Now 🎟️ Early bird pricing ends soon! 💌 Let’s Connect: Instagram: @healthyrolemodels Website: www.healthyrolemodels.com Email: [email protected] If you love the show, we’d be so grateful for your ⭐⭐⭐⭐⭐ rating or a short review!  It helps us reach more women like you! 🫶

💭 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, overnight transformations, and before-and-after pics, it’s easy to think you’re behind, failing, or not doing enough. But real change? The kind that actually sticks? It’s steady. It’s layered. And it’s 100% worth it. 💡 In this episode, you’ll learn: Why our brains crave instant gratification (and how to override that urge) How to shift from “expectation” mode into “action” mode The power of identity-based habits (doing the thing because it’s who you are) Why a slow burn creates a deeper, more lasting transformation How to enjoy the journey instead of rushing to the finish line ⏳ Progress takes time—but your daily actions are always planting seeds. Stay the course. 🎧 Tune in now and get reconnected to the pace and purpose of your journey.Whether you’re in week 1 or year 10, this episode will help you own your timeline and stop comparing your behind-the-scenes to someone else’s highlight reel. 📲 Find us on Instagram at @healthyrolemodels and tell us: what’s ONE shift you’re making this week to support long-game change? 💬 Loved this episode? Leave us a 5-star review—it helps other women find our podcast and our community. 💕  

✨ 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 of anxiety and into alignment by embracing JOMO (Joy of Missing Out) ~ a mindset rooted in presence, intention, and self-trust. You’ll hear real-life stories, honest insights, and practical strategies to help you step out of comparison and into joy, even when you’re saying no to something others seem excited about. 💡What You'll Learn: What FOMO really is ~ and how social media fuels it Why JOMO is freedom, not disconnection How to check in with your values when FOMO shows up The power of gratitude and presence for grounding yourself Why saying “no” is really a “yes” to something that matters more What Sarah and Tanna actually do when FOMO creeps in 🛠️ Tips for Shifting from FOMO to JOMO: ✋ Pause + notice the trigger: What’s really going on beneath the surface? 🧭 Check your alignment: Is this something you want, or think you should want? 🌿 Practice presence: Be where your feet are. 📵 Take a social media fast: Give your mind and heart space to breathe. ✅ Celebrate your choice: Joyfully own what you’re saying yes to instead. ✍️ Gratitude works: Find 5 things in the moment that bring you peace or joy.

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 emotional armor — a way of staying in our comfort zone instead of risking real change. They unpack: Why it’s easier to judge or criticize than to try How skepticism can feel safe — but actually keeps us stuck Personal stories of once being skeptics (including vision boards and early morning workouts) What it means to take full ownership of your growth How to borrow belief when you’re not quite there yet Why HRM is built to help women feel safe being open 💡 Plus, they share favorite mindset quotes from Brené Brown and Joseph Campbell, and end with powerful reflection questions to help you shift out of “guarded” and into growth. Key Quotes from the Episode: “You don’t have to believe right away — but you do have to be open.” “The cave you fear to enter holds the treasure you seek.” – Joseph Campbell “We use cynicism, criticism, cool and cruelty as armor to protect our egos.” – Brené Brown Reflection Invitation: Are you guarding yourself from change by holding on to skepticism? What story are you telling yourself that’s keeping you from what you really want?

 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 support their mood, brain, hormones, skin, hair, performance, and digestion—with a whole lot of laughter in between (and yes, fish burps make a cameo). 💡 You’ll also learn: Which magnesiums do what—and why they use multiple forms The adaptogens Sarah uses to support her nervous system and hormone balance Why creatine isn’t just for building muscle (and how Tanna was using it before it was cool) How Tanna uses supplements to support mood and sleep What they both take for energy, recovery, and focus And the supplement Sarah stopped taking when she started losing hair (spoiler: it wasn’t the cause) 🧠 Supplements Mentioned: Sarah’s Go-To’s: Magnesium Oxide + Bentonite Clay – for digestion & toxin removal Magnesium Threonate – for brain support, focus & memory B-Complex – for energy and stress support Ashwagandha (powder) – adrenal and cortisol support Holy Basil (tea form) – calming + immune support Reishi Mushrooms – deep rest and immune function Cordyceps Mushrooms – stamina, oxygen uptake Vitamin D – mood, immunity, bone health Liquid Marine Collagen – skin, hair, nails Tanna’s Essentials: Multivitamin – to cover any nutrient gaps Vitamin D (sublingual) – for mood, immunity, calcium absorption Creatine – for performance, strength, and brain health Electrolytes – for hydration and muscle recovery Magnesium Glycinate & Malate (occasionally) – for sleep, inflammation, energy Omega-3s (when she remembers) – joint & brain health (looking for a non-fishy kind!) 👯‍♀️ Real Talk Highlights: Sarah opens up about her hair loss journey and how it led her to explore supplements for her nervous system and hormone support. Tanna shares her focus on mental health, mood regulation, and avoiding “fish burps.” They both keep it real about what they actually take consistently—and what they’ve dropped. Plus: tips for finding quality supplements, starting small, and understanding that supplements support a strong foundation—they don’t replace it. 🛑 Reminder:Sarah and Tanna aren’t doctors. These are personal routines, not medical advice. Always consult with your own health care provider before making supplement changes. 💬 Have a supplement you swear by—or one you want us to try?DM us on Instagram @healthyrolemodels  🎧 Listen now and let us know what your must-have daily support is!

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 trends, consistency is the real game-changer when it comes to reaching your health and fitness goals. Join us as we dive into why so many people fall into the trap of quick-fix solutions ⚠️, the dangers of all-or-nothing thinking 🚫, and how embracing consistency can transform your health journey. We share powerful mindset shifts 🧠, practical tips 📝, and proven strategies to help you stay the course, even on the tough days. If you’ve ever struggled with staying committed to your goals, this episode is a must-listen! 🎧 What You’ll Learn in This Episode: 🔥 Why consistency is the real magic pill for sustainable health and fitness. ⚡ The problem with extreme, short-term programs like 75 Hard. 🔄 How shifting from an all-or-nothing mindset to an all-or-something approach sets you up for long-term success. 🎯 Why making health and fitness part of your identity makes it easier to stay on track. 📅 The importance of treating workouts as non-negotiable appointments in your schedule. 📊 How visual tracking (like sticker charts and progress check-ins) helps reinforce motivation. 👥 Why surrounding yourself with the right community can make or break your consistency. 📖 The power of having a structured plan that eliminates guesswork in your workouts. Key Quotes from the Episode: "Success is neither magical nor mysterious. It is the natural consequence of consistently applying basic fundamentals." ✨ "Stop looking for the next big thing. The fundamentals—done consistently—are what actually work." 🏋️‍♀️ "If it’s in your calendar, it gets done. If it’s not, it doesn’t." 📅 "Surround yourself with people who inspire you to show up and be your best." 💕 Resources & Links: 🔗 Join the Healthy Role Models community: www.healthyrolemodels.com 📸 Follow Sarah & Tanna on Instagram: @healthyrolemodels 🎙 More Training for Life episodes: [Podcast Link] Join the Conversation: 💬 What’s one small way you’re committing to consistency this week? Share it with us in the comments or tag us on social media! Subscribe & Review: 🌟 If you loved this episode, be sure to subscribe to Training for Life and leave us a review. Your support helps us continue creating valuable content to keep you inspired on your health and fitness journey! 🚀💖

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 share personal insights, mindset shifts, and practical strategies to help you stay the course, embrace the process, and recognize your progress—no matter how small. Plus, they discuss the power of community and why surrounding yourself with the right people makes all the difference. Tune in for:💡 How to manage fear, uncertainty, and unrealistic expectations🏆 The importance of celebrating small wins🌟 Why adopting a beginner’s mindset can change everything🔥 The mindset shift from “I have to” → “I GET to”🙌 How community support can keep you motivated Whether you’re just starting Healthy Role Models’ Spring Journey or tackling a new challenge in life, this episode will help you push through the mental blocks and stay focused on your “why.” Hit play and get inspired to keep going!

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 women, Sarah and Tanna explore the impact of negative voices ~ whether they come from others or from within. Sharing personal stories of being told they "couldn't" or "wouldn't" succeed, they flip the script and reinforce the idea that actually, you can. In This Episode: How negative self-talk and external doubt can shape our beliefs The importance of awareness in creating change Using community and support to push past personal barriers Stories of perseverance: from pregnancy workouts to breaking through industry norms Practical steps to rewire your mindset for success Key Takeaways: Recognize limiting beliefs – Become aware of the negative things you tell yourself. Challenge the narrative – Would you talk to a friend the way you talk to yourself? Surround yourself with possibility – Find a community that lifts you up. Take small, consistent actions – Change happens one step at a time. Borrow belief if needed – When your confidence wavers, lean on those who see your potential. This episode is about reclaiming your power and recognizing that the only limits are the ones you accept. Whether in fitness, business, or personal growth—actually, you can. Follow us on Instagram @HealthyRoleModels, @sarahgilks, and @TannaPayne and let us know what limiting beliefs you’re breaking through! Subscribe & Review: If this episode inspired you, please subscribe and leave a review! Your support helps us reach more women who need to hear this message. 

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 feel stronger—they boost metabolism, improve bone density, and keep hormones in check. What You’ll Learn: 💪 Why strength training is a must for bone density, muscle retention, and fat loss 🔥 How sprint interval training (HIIT) helps regulate insulin and torch calories 🦘The surprising benefits of jump training (plyometrics) for power, balance, and agility 💡 Practical tips on how to start—even if you’re a total beginner! Perimenopause can start as early as your 30s—so no matter your age, now is the time to build strength and resilience. Plus, we share how to modify these exercises to fit your fitness level. 🎧 Tune in now and take control of your health, strength, and confidence! Links & Resources: 📌 Dr. Stacy Sims 📌 Episode on the Benefits of HIIT Training 📌 Join the Healthy Role Models Spring Journey (registration opens March 10)

   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, having a coach can provide accountability, fresh perspectives, and personal growth. They discuss:✅ Why even experts need guidance to keep evolving✅ How coaches help you break bad habits and push past stagnation✅ The role of mindset—growth vs. fixed—and how it impacts progress✅ The power of accountability and why it increases success rates by up to 95%✅ What to look for when choosing the right coach for YOU Plus, they share personal stories about their own experiences with coaching, the lessons they've learned, and how seeking guidance has helped them level up in both fitness and life. 🔹 Who coaches YOU? Let us know in the comments!

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 experiences and expert insights, they discuss habit stacking, pattern interrupts, activation energy, and why small, consistent changes lead to lasting results. What You’ll Learn: ✔️ The key to successfully building new habits ✔️ How to break unwanted habits with a simple trick ✔️ The science behind habit stacking and activation energy ✔️ Why small, consistent changes lead to long-term success ✔️ Personal stories and practical strategies from Sarah & Tanna Key Takeaways: 🔹 Habit Stacking: Pair a new habit with an existing one to make it automatic. 🔹 Pattern Interrupts: Stop bad habits in their tracks with a simple action or phrase. 🔹 Activation Energy: Make good habits easy and bad habits difficult. 🔹 Start Small: Focus on one habit at a time for lasting change. Mentioned in This Episode: 📖 Atomic Habits by James Clear 📖 The Happiness Advantage by Shawn Achor Join the Conversation: 💬 What’s one habit you want to build or break? Let us know in the comments or on social media! 📲 Follow us on Instagram: @HealthyRoleModels 📩 Have a question? Email us through www.healthyrolemodels.com Subscribe & Review:If you enjoyed this episode, please subscribe, rate, and review the podcast ~ it helps others find us and join the Training for Life community! 🎧 Listen now on Apple Podcasts, Spotify, or your favorite podcast platform.

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 about: ✅ Feeding bananas to sea turtles (who knew?!) 🍌🐢✅ The magic of unplugging from social media 📵✅ How intentional rest days can be a game-changer 😌✅ The spicy benefits of reading for pleasure 📖🔥✅ Why working out with your partner is actually super sexy 💪💖 Plus, hear all about Sarah’s realization that achievement burnout is real and Tanna’s bold new goal: scheduling a “Do Not Disturb” day! Get ready for laughs, real talk, and some seriously good takeaways to help you feel recharged ~ no plane ticket required! 🎧 Tune in now and let’s train for life together!

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 approach to personal growth. Key takeaways include: Intention Over Resolution: Set goals that come from within and align with your values, rather than rigid, external expectations. The Power of Vision Boards: Learn how crafting a vision board with meaningful words and images can help manifest desires and maintain focus throughout the year. A Guiding Word for the Year: Choosing a word like "courage" or "balance" can act as a powerful touchstone for decision-making and personal growth. Small, Sustainable Habits: Emphasize the importance of incremental, achievable steps over sweeping changes and start whenever you're ready—no need to wait for January 1st. Tune in for practical tips and inspiration to help you approach the year ahead with clarity, purpose, and confidence.Sarah also covers the Healthy Role Models Acronym- GRIT: Link to episode on G.R.I.T. ~ the process for creating LASTING change 

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 our well-being. Dr. Robyne Hanley-Dafoe’s insight on counting blessings and practicing gratitude offers a calming strategy for sleepless nights when worries and to-do lists feel overwhelming. Finally, Alan Stein Jr.’s concept of “performance gaps” hits home: identifying where you’re falling short of living fully and learning how to consciously create space for what truly matters. Tune in for practical wisdom on shifting your mindset, cultivating peace, and closing the gap between where you are and where you want to be. Links to Speaker Podcasts:Dr. Robyne Hanley-Dafoe: Resiliency RedefinedDr. James Rouse: Change AgentsAlan Stein Jr.: Raise Your Game

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 gatherings. Both talk about how a pre-event protein-based snack helps them avoid overindulging at carb-heavy celebrations. They also stress the importance of saying “no” to events that don’t align with their lifestyle or bring joy. Wrapping up the conversation, they discuss how keeping promises to yourself during the holiday rush builds confidence, making the season not just about celebration, but also about feeling your best.

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 inevitable bad stress that life throws their way and highlight why not all stress is created equal. From learning how to harness stress to fuel success to practicing techniques that ease the burden of the bad, this episode is packed with insights to help you find balance and thrive under pressure. Whether you're feeling the weight of stress or wondering how to turn it into a positive force, Sarah and Tanna have you covered!

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 courage to use machines, and eventually finding her confidence with free weights. If she could go back in time, she’d tell her younger self to get instruction early and embrace free weights sooner. Tanna, on the other hand, began her training with free weights and credits them for giving her exceptional form. She reflects on how her solid start wasn’t everyone’s experience and how important proper guidance is for building strength safely. Whether you're a free weight fan, a machine regular, or just starting out, this episode will inspire you to rethink your approach to strength training.

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 she once admired, while Tanna shares her struggles with wanting a long, slender torso. Together, they explore the freedom that came when they stopped forcing their bodies into ideals that didn’t match their natural frames. Tanna talks about taking on Olympic weightlifting, even with long femurs that might challenge her form, while Sarah focuses on the joy she finds in balancing health, fitness, strength, and being a devoted mom. This episode is a refreshing reminder that true strength and beauty come from owning and embracing the body that’s uniquely yours.

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 fueling workouts, including the importance of the post-workout protein window, how they structure their meals around workouts, and why they avoid fats right before and after exercising. They break down what they eat to optimize performance, support muscle recovery, and stay on track with their fitness goals. With insights into timing, nutrient balance, and recovery strategies, this episode offers practical tips to help you fuel smarter, train stronger, and get the most out of your workout sessions.

 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 optimal energy and muscle support. Meanwhile, Sarah shares her intuitive eating approach, focusing on listening to her body and prioritizing protein to stay fueled and feeling her best. They each reveal how they split up meals, snacks, and nutrients throughout the day to maintain a healthy, sustainable diet. Whether you're a dedicated tracker or prefer a more flexible style, Sarah and Tanna’s discussion offers practical ideas to help you find your own approach to eating well and staying strong on your health journey.

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 improve your quality of life. But as they share personal experiences, they also acknowledge that sometimes people just aren’t your people—and that's okay. Learning to prioritize the right relationships can be key to building a healthier, happier you. Tune in for insights on navigating friendships and fostering meaningful connections that truly enrich your life!

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 in, she questioned whether this was truly a healthy goal, especially as a role model for her 6-year-old daughter. Was this really the kind of example she wanted to set? Tanna reflects on her ambitious leap into Olympic weightlifting, deciding to aim for the World Championships after just a few lessons. Both women discuss the realization that while short-term achievements can be motivating, true wellness is about sustainable habits that support long-term health and happiness. If you're ready to shift your mindset from temporary results to lasting wellness, this episode will inspire you!

White Knuckling Through Life: Why Trying to Do It All Doesn’t Work! In this episode of Training for Life, Sarah and Tanna tackle the all-too-common habit of "white knuckling" through life ~ pushing too hard, trying to juggle too many tasks, and overwhelming yourself by attempting to install every good habit at once. Sound familiar? The result is often burnout, frustration, and falling short on all fronts. Sarah and Tanna share personal stories and insights on how trying to do too much at once can lead to failure. They explore healthier approaches to building habits, focusing on realistic, sustainable changes that actually stick. If you’ve ever felt like you’re trying to hold everything together but nothing’s working, this episode is for you!

  In this episode of Training for Life, Sarah and Tanna dive into a topic that impacts 90% of women ~ cellulite. They get real about their own struggles with it and how even being incredibly fit doesn’t erase those little dimples. But here’s the truth: cellulite is NORMAL and if you're looking after your health, then it's time to work on our MINDSET. Sarah and Tanna emphasize that focusing on your overall health and strength is what really matters. You can be strong, fit, and proud of what your body can achieve ~ with or without cellulite! They encourage shifting your mindset from fixating on appearance to valuing your health, strength, and abilities, setting a powerful example for others.

Is Sweat the Sign of a Good Workout? In this episode of Training for Life, Sarah and Tanna tackle the common misconception that a good workout has to leave you drenched in sweat. They break down why focusing solely on cardio, especially as we age, can lead to muscle loss and fewer long-term health benefits. If you've ever wondered whether you're working hard enough when strength training doesn’t make you sweat like cardio, this episode has the answers. Sarah and Tanna explain the importance of building muscle, how it supports your overall health, and why sweating less doesn't mean you’re working out less effectively. Tune in to find out how to shift your focus from just cardio to a balanced routine that will help you stay strong and fit for life! Episode on Benefits of STRENGTH Training ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000643808133Episode on Benefits of High Intensity Interval Training (HIIT) ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000648355262

In this episode of 'Training for Life', Sarah and Tanna dive into the difference between fleeting motivation and lasting dedication. They open up about how even they, as trainers, don't always feel motivated to work out or prioritize their health. But it's their dedication - not motivation - that keeps them consistent on tough days. They explore how relying on motivation alone can be a losing game, and why building dedication and discipline is the real key to long-term success in your fitness journey. If you’re struggling to stay consistent, this episode will give you the insights and strategies you need to stick with your goals, even when you don’t "feel like it."

In this episode of Training for Life, Sarah and Tanna tackle one of the biggest barriers to progress—procrastination disguised as preparation. Whether it's waiting to drop a couple of pounds before starting a workout program, doing endless research, or finding excuses to delay action, they dive into how easy it is to keep putting things off instead of just diving in. They share their own stories of hesitation, how they’ve overcome the need to feel "ready," and how taking imperfect action is always better than standing still. If you’ve ever caught yourself waiting for the “perfect moment” to start something important, this episode will inspire you to stop planning and start doing. It’s time to take the leap, face the challenge, and find out what you're truly capable of.

In this episode of Training for Life, Sarah and Tanna dive into the key differences between self-confidence and self-worth, and why understanding both is essential for living your best life. Confidence can get you through the big moments, but self-worth shapes how you feel about yourself every day. They explore how being kind to yourself, keeping a win journal, and practicing positive self-talk can transform your self-worth. Learn how to reframe your inner critic into an inner advocate and talk to yourself with the same care you’d offer to others. This episode is a heartfelt reminder that self-worth is something you can—and should—nurture. Whether you’re working on your fitness, career, or personal life, Sarah and Tanna offer powerful tools to help you feel better about yourself from the inside out. Tune in for practical tips, honest conversation, and the inspiration you need to start valuing yourself today.

In this episode, Sarah and Tanna dive into the powerful lessons they learned from the recent Olympic Games, highlighting moments that showcased resilience, sportsmanship, and the strength of women role models. Key Takeaways: Resiliency in Action Sarah and Tanna reflect on the incredible resilience displayed by Olympic athletes. From overcoming physical and mental challenges to pushing their limits, they admire how these athletes exemplify perseverance. Simone Biles: A Champion's Grace One of the standout moments was watching Simone Biles, an iconic gymnast, gracefully bow to a new champion. Biles' support and encouragement of fellow athletes was a powerful example of how true champions uplift others, even when they aren't on top. Role Models on the World Stage The duo celebrates the inspiring story of Abby Dent, granddaughter of Healthy Role Model Janet Dent, who led the Canadian Women's Rowing Eights to a silver medal. They discuss Abby's determination and goal-setting journey, which reflects the importance of having clear aspirations in life. Redefining Role Models Through Body Diversity Sarah and Tanna appreciate the wide variety of body types seen in the Olympics, from power lifters to runners. They discuss how this diversity in body shapes can shift the way we view fitness and role models, emphasizing that strength and health come in many forms. Join Sarah and Tanna as they share the inspiring stories and lessons from the Olympics that can motivate us all to set goals, support others, and embrace our own unique strengths.

In this eye-opening episode of Training for Life, Sarah Gilks opens up about her journey to regain her health after a severe virus left her with significant hair loss. Half of her hair, to be exact. Desperate for answers, Sarah turned to her doctor, but despite thorough blood work, no clear cause was found. Feeling frustrated and concerned, Sarah decided to explore a different path: traditional Chinese medicine. Join Sarah as she shares the profound experience she had with a Chinese Medicine Practitioner, who offered not only insights into her physical health but also deep, life-changing perspectives on her overall well-being. With newfound clarity, Sarah began making meaningful changes in her life, and to her amazement, her hair started growing back. This episode is a powerful reminder of how alternative approaches can sometimes provide the answers we need, leading to healing in more ways than one. If you’ve ever felt at a loss with your health or are curious about the transformative power of holistic practices, this is an episode you won’t want to miss.

In this candid and thought-provoking episode of Training for Life, Sarah Gilks and Tanna Payne tackle the complex emotions that arise when they feel judged by others. As trainers in the health and fitness industry, they openly share the pressures they face to maintain a certain appearance and the internal struggles that come with the fear of not meeting others' expectations. Sarah and Tanna dive into the impact of assuming negative thoughts from others, exploring how this mindset holds them back from experiencing true happiness and self-acceptance. They reveal how often they’ve discovered that people are actually thinking positive thoughts about them, and how shifting their perspective has helped them build closer friendships and feel better about themselves. Despite their roles as trainers, Sarah and Tanna admit they are still works in progress when it comes to overcoming the fear of judgment. They discuss how learning to believe that people like them and are rooting for them has been a game-changer in freeing them from the weight of self-doubt. Join them as they explore how adopting a more positive outlook on how others perceive us can lead to greater self-confidence, deeper connections, and a more fulfilling life. 1/2

Join Sarah Gilks and Tanna Payne in this exciting episode of 'Training for Life,' where they recount their unforgettable summer adventures that pushed them beyond their comfort zones and into new realms of personal growth and confidence. This summer, Tanna embarked on her first big Harley trip with a group of 80 bikers, facing the challenges of the open road and discovering a deeper connection with her partner. Meanwhile, Sarah took on the majestic mountains of Colorado, scaling new heights and overcoming physical and mental hurdles, which strengthened her bond with her partner and boosted her self-assurance. Sarah and Tanna share how their commitment to fitness and training for life equipped them to tackle these adventures head-on. They reflect on the importance of being prepared, both physically and mentally, to seize opportunities and explore new horizons. Discover how pushing boundaries can lead to profound personal growth, stronger relationships, and a sense of accomplishment that comes from doing things you never thought possible. Tune in for an inspiring episode filled with laughter, insights, and the thrill of adventure.

In this episode of 'Training for Life,' Sarah Gilks and Tanna Payne delve into the critical role of rest days in your fitness journey. They discuss how taking time to rest is essential not only for better fitness but also for overall happiness, mental health, and injury prevention. Sarah and Tanna explain how rest days allow your body to recover and rebuild, leading to improved performance and reduced risk of injury. They also highlight the mental health benefits of taking a break, emphasizing the importance of relaxation and self-care in maintaining a balanced and sustainable fitness routine. Join Sarah and Tanna as they share their insights on why rest days should be an integral part of your workout schedule. Learn how to listen to your body, avoid burnout, and incorporate rest into your routine for a healthier, happier, and more effective fitness journey.

In this episode of 'Training for Life,' Sarah Gilks and Tanna Payne explore the art of goal setting and how breaking goals down into manageable steps can lead to success. They introduce the SMART acronym (Specific, Measurable, Achievable, Relevant, Time-bound) as a powerful framework for setting and achieving your goals. Sarah shares her enthusiasm for Vision Boards, acknowledging that they might seem like a "Ra-Ra" concept at first. However, she explains how they can be a powerful tool for visualizing and manifesting your goals. Tanna, initially skeptical of Vision Boards, shares her experience of trying one and the positive impact it had on her motivation and achievement. Join Sarah and Tanna as they provide practical tips and strategies for effective goal setting, discuss the benefits of visualizing your dreams, and inspire you to take actionable steps towards your aspirations. Whether you're a seasoned goal-setter or just starting out, this episode offers valuable insights to help you on your journey.

In this episode of 'Training for Life,' Sarah Gilks and Tanna Payne dive into the critical role of support in your health and fitness journey. They discuss why surrounding yourself with a positive and encouraging support system is essential for achieving your goals. Sarah and Tanna emphasize the importance of distancing yourself from naysayers and those who diminish your efforts. Instead, they advocate for finding accountability partners and being part of a community with similar goals and aspirations. Through personal anecdotes and expert advice, they explore the challenges of maintaining motivation and consistency without a supportive network. Learn how to identify the right people who will uplift and encourage you, and discover the benefits of sharing your journey with others who understand and share your commitment. Join them as they share insights on building a strong support network, overcoming obstacles, and staying motivated on your path to a healthier and happier life. Tune in for practical advice and inspiration to help you cultivate the support system you need to succeed.

Join Sarah Gilks and Tanna Payne in a thought-provoking episode of 'Training for Life' as they explore the concept of boundaries. In this episode, they delve into the importance of boundaries for mental health, self-esteem, and parenting. Discover how setting boundaries can positively impact how others treat you and how you feel about yourself. Sarah and Tanna discuss practical strategies for establishing and maintaining boundaries in various areas of life, from personal relationships to professional interactions. Learn how boundaries can empower you to prioritize self-care, protect your well-being, and foster healthier relationships. Tune in to this insightful episode to discover why boundaries are not only essential but also undeniably sexy.

In this episode of 'Training for Life,' Sarah Gilks introduces her acronym for GRIT: "Go Time," "Resistance," "I Am Changing," and "Transformation." They delve into the challenges of breaking habits, especially when much of our day is dictated by them. Starting a new fitness program is exhilarating, but the real test comes when the initial excitement fades. Sarah and Tanna discuss the common struggle of maintaining new habits, revealing that 80% of people fail to follow through on their fitness goals. How can you break this cycle and develop lasting habits? Join Sarah and Tanna as they share insights and strategies for cultivating GRIT in your fitness journey. From overcoming resistance to embracing change and experiencing transformation, they offer practical advice to help you stay committed and achieve your fitness goals. Don't miss this empowering episode that will inspire you to develop the grit needed to transform your life and fitness routine.

In this episode of Training for Life, Sarah Gilks and Tanna Payne open up about their personal experiences with imposter syndrome. Despite their impressive achievements, both Sarah and Tanna have faced feelings of inadequacy and self-doubt. Join them as they discuss what imposter syndrome is, why it affects so many people, and how it can hold you back in your personal and professional life. They share candid stories and insights into their own struggles with imposter syndrome, highlighting the commonality of these feelings among high-achieving individuals. But it's not all doom and gloom – Sarah and Tanna also provide practical strategies and tips to help you overcome imposter syndrome. From reframing negative thoughts to building self-confidence, they offer actionable advice to help you break free from the grips of self-doubt. If you've ever felt like you're not good enough, this episode is for you. Tune in to learn how to recognize imposter syndrome, challenge it, and ultimately, thrive in spite of it.

Join Tanna and Sarah in a light-hearted episode of Training for Life, as they share their favourite things that make their daily lives better. From hair products to beauty products, books to training shoes, and clothing, they delve into the items they love and use regularly. In this fun-filled episode, Tanna and Sarah answer questions they're frequently asked about their daily essentials. They joke that they're not sponsored, adding a touch of humor to the conversation. Get ready for a podcast full of laughs and light-hearted banter as Tanna and Sarah share their favourite things and offer insights into how these items enhance their lives. Tune in to discover new products and possibly find a few favourites of your own!

In the next episode of 'Training for Life,' Sarah and Tanna are diving deep into the topic of self-confidence. They'll be sharing seven powerful strategies to help you boost your self-confidence and step into your true potential. Sarah and Tanna will explore practical tips such as setting and achieving goals, practicing self-compassion, surrounding yourself with supportive people, using positive self-talk, celebrating successes, removing comparison to others, accepting compliments, creating boundaries, being honest with yourself, and following through with yourself like you would others. Join Sarah and Tanna as they provide valuable insights and actionable advice to help you cultivate a strong sense of self-confidence. Learn how to overcome self-doubt, embrace your strengths, and navigate life with a newfound sense of empowerment.

In this episode of Training for Life, Sarah and Tanna tackle the Big "O" word: overwhelm. They dive into practical tips and strategies to help you navigate and conquer those moments when life feels like it's piling on too much. Sarah and Tanna share insights on the importance of prioritizing sleep, emphasizing how a well-rested mind is better equipped to handle challenges. They discuss the power of lists in organizing tasks and reducing feelings of being overwhelmed, allowing you to focus on one thing at a time. Another key tip they explore is the impact of self-talk on our mental state. They highlight the importance of speaking to yourself with kindness and compassion, especially during stressful times. Additionally, they emphasize the role of regular exercise in reducing stress and boosting mood, providing practical advice on incorporating physical activity into your daily routine. Join Sarah and Tanna as they provide valuable tips and strategies to help you overcome overwhelm and reclaim control of your life. Learn how to manage your energy, prioritize self-care, and cultivate a positive mindset to navigate life's challenges with grace and resilience.