Training for Life

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 and obsessive cardio to scale addiction and imposter syndrome, they unpack how far they've come — and what actually works for long-term strength, health, and happiness. "Instead of asking 'How small can I make myself?' start asking 'How good can I feel?'" — Sarah  

🍽️ More exercise + less food = results. (Spoiler: nope.) Tanna shares how her younger self was laser-focused on eating as little as possible to reach an ideal she saw in the mirror — while completely ignoring her natural strengths. The shift? Recognizing she's strong and athletic, and building a body that supports the life she actually loves living. 📋 Strict meal plans are the answer. Sarah spent years following rigid diet plans — including Fit for Life, Bare to the Bones, and strict figure competition protocols. Neither host has ever seen a strict meal plan work long-term. HRM's approach teaches macros, fueling for energy and strength, and the flexibility that creates real food freedom — not fear. 😰 Fear of failure keeps you safe. Tanna opens up about the all-or-nothing thinking that kept her stagnant — afraid to step into the gym, afraid to be seen as a leader. Sarah shares how comparing herself to a more credentialed partner made her feel like she'd never measure up. The shift: realizing they each have a different voice, different experience, and that there's space for everyone. ⚖️ The scale tells the truth about your health. Sarah admits the scale once dictated her entire day — and she knows she's not alone. The number doesn't reflect hormones, water retention, muscle mass, or any of the things that actually matter. HRM focuses on measurements, photos, and DEXA scans for the real picture. The scale? Optional. 🏃 More cardio = better results. Sarah used to train twice a day — strength at lunch, a run after work — all in an effort to shrink herself. Now she trains to build strength for life. Her favourite cardio? Walking and hiking. She feels stronger and leaner than ever — without killing herself. (P.S. She also just ran a 10K and signed up for next year. Pink shoes included.)

"The goal is not perfection. The goal is building a strong, healthy, energized life that you can actually enjoy living." — Tanna

🌐 healthyrolemodels.com
📱 Instagram: @healthyrolemodels
🎧 Podcast: Training for Life on Apple Podcasts & Spotify

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 vehicle for spontaneous sunsets, a bucket list of hikes with people she loves, and the occasional intentional rosé on a patio.

Tanna's picks: self-tanner from Meg at Glow Coast, her beloved harem jumper (aka the hippie suit), motorcycle season on her hand-built chopper, a swimming hole bucket list for her kids, and tending her little deck garden...mostly for the joy of watching things grow.

The real theme? None of it is about stuff. It's about presence, slowing down, and saying yes to a moment.

What's on your summer list? Drop it in the comments ~ there might be a Part Two.

Mentioned: Glow Coast (Meg), Clean Food Crush recipes, Heart Lake Vancouver Island.

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:

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:

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!✨

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.

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!

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

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.

What a DEXA scan is and why it’s one of the most informative tools for your health
Why the number on the scale isn’t a full picture of your progress
The 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 midlife

Why 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

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)

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

Gifts fade.
Memories ripple.
Presence ~ your real, grounded, intentional presence ~  is the gift that keeps giving long after the holidays end.

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.

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.