Most of us love food. Yet, instead of paying attention to the foods that we eat, we often eat breakfast on the go, mingle over a tray of appetizers, or mindlessly polish off a bowl of chips while watching a movie. Why is it that we can think about food throughout the day except when we are actually eating? If you mindlessly rush through your meal, you miss out on the opportunity to truly savour and enjoy each bite. You may finish your meal and want seconds because you missed out on the enjoyment...
Nov 01, 2017•27 min
We're told that breakfast is the most important meal of the day, and that we need to eat within an hour of rising to rev up our metabolism. But is that true? Tune into the podcast to learn: If it really is that important to eat first thing in the morning WHAT to eat for fat loss and all day energy The 'healthy' breakfast foods that may be hindering your progress
Oct 21, 2017•27 min
This podcast is a supplement to the this week's blog on www.ascendfitnesscoaching.com on Nutrition Tips for Joint Health. I dive in to exactly WHY nutrition has such a big impact on joint health, and how to eat to support joint health. Here's to happy, healthy joints! -Tanja
Oct 17, 2017•15 min
HELP! I don't know why I'm struggling so much with my eating. I have hard time getting motivated. I know what I should do... I'm just not doing it. I'm stuck! Sound familiar? If so, congratulations, you're human. And today on the podcast, I'll help you get unstuck so that you can move forward toward your best self.
Oct 06, 2017•10 min
When it comes to transforming our bodies, improving our health, we love tactics and strategies. Diet books, 28 day plans, intermittent fasting, meal plans, cleanses. And when we don’t get results, or we don’t stick to them, we assume the strategy is wrong. That the plan isn’t working. That we need more information, more education. And while what we eat, when we eat, how much we eat, and how much and often we move our body matter, 99% of the time we don’t need to research more information, learn ...
Sep 30, 2017•26 min
Many members of Ascend come to us because they have body transformation goals- and what they're doing on their own or with another program isn't working. And it's frustrating! One of the first questions I ask when meeting a new client is WHY. Why do you want to lose weight? Why do you want to improve your health? More often than not it has little to do with the actual weight loss. It's all about the desire to feel good. To feel strong. To have energy. To feel confident. In this podcast we talk a...
Sep 20, 2017•18 min
Have you ever noticed that you are more focused, creative, feel less stressed or simply feel better after a workout? When asked to list the health benefits of fitness, we often think about the impact on our heart health, weight, or prevention of lifestyle diseases such as diabetes, but we aren’t always as quick to link the connection between exercise and brain health. There’s overwhelming evidence that exercise improves your learning, concentration, memory and keeps your brain sharp as you age. ...
Sep 16, 2017•1 hr 2 min
This week's podcast is in response to an email I received from a member of Ascend. She wrote: "Hi Tanja, As I’ve been absent at boot camp for over 4 weeks due to various reasons, I’m experiencing a ‘ getting back into exercise anxiety’. As I’ve also not kept up any other exercises during this time, I feel like it’s a huge mountain to climb, or a super heavy door to open. I’m afraid I will have regressed tremendously and taking the first step this week to return is just almost as hard as entering...
Sep 09, 2017•19 min
"Where our FOCUS goes, ENERGY flows" -Tony Robbins The question is: are you focusing on the right things? I decided to record this podcast because this topic has come up a lot in recent conversations; with clients, friends, and emails from podcast listers and subscribers to Ascend. A HUGE focus on barriers. Challenges. Reasons why we're not reaching our goals. "My spouse isn't supportive" "I shouldn't have taken that job... it's the reason my health fell apart" "I have company right now, I'll ge...
Aug 26, 2017•17 min
Do you feel exhausted around 2 or 3 in the afternoon? Do you feel hungry soon after eating, crave sweets, or get 'hangry' if you don't eat every 2-3 hours (or perhaps live with someone who does?). These symptoms are so common place that they passed off as 'normal'- except they're not. They are signs that you are a 'sugar burner'. And you can change that. In this podcast you'll learn the difference between being a sugar burner and a fat burner, why you should care, and most importantly, what to d...
Aug 19, 2017•13 min
Are your expectations getting in the way of making progress? Do you get disappointed when you're not doing as well as you think you should, or getting results as quickly as you think you should? It's wonderful to set goals and have high expectations, but when expectations are too high, it's difficult to find the middle ground or progress, and it perpetuates the "ALL IN" or "COMPLETELY OFF" diet roller coaster ride. In this podcast we'll talk about setting realistic expectations, and specific act...
Aug 12, 2017•15 min
I like to think of fat loss, (if you legitimately have fat to lose), as the natural consequence of taking care of your health. It’s not the goal: it’s the side effect. And while you may be doing ‘everything right’, your body still may not be shedding fat. And that does not mean you’re unsuccessful, or that you are not improving your health, or that you won’t eventually lose fat. As frustrating as it can be, know that your body never tries to work against you. For you, fat loss may be the top pri...
Aug 04, 2017•27 min
As humans, we are motivated by pain and pleasure. We move toward pleasure and away from pain. What if you started manipulating what you link pain and pleasure to so that you increase your motivation and desire to make choices that will get you closer toward your goal, and lessen your desire to make poor choices. In this podcast you'll learn how to do just that! To your success, Tanja
Jul 29, 2017•17 min
I'm excited to announce a few changes to the podcast: and why I'm making them. XO-Tanja
Jul 28, 2017•7 min
Let’s talk about weight, and that darn number on the scale. Perhaps you have a love/ hate relationship with it. Maybe it keeps you accountable to your fitness and nutrition, and you don’t attach emotion to it. Maybe you never weigh yourself (or never weigh yourself when you’re ‘off track’). Maybe you weigh yourself 10 times a day. Maybe that number in the morning impacts your entire day. The scale is one tool, just like a kitchen knife is a tool. You can use the kitchen knife to prepare a wonder...
Jul 22, 2017•23 min
I often write about fitness, and nutrition. But living a full, vibrant life is more than exercise and macronutrients. It starts in the mind. Some days are easy. You’re on fire. Focused. Productive. Energetic and happy. And some days, are, well, not. You probably already know what I mean when I say ‘feeling blah’ or ‘in a funk’. If you’re unfamiliar with ‘blah’, then lucky you. Here’s how I describe it: you feel down, a bit ‘off’, unmotivated, uninspired, generally dissatisfied, and you can’t pin...
Jul 08, 2017•19 min
Your thoughts impact your beliefs, which impact your actions, which impact your results. What do you tell yourself? I'm coming at you in this quick podcast with a reminder to check in with your self talk!
Jun 30, 2017•6 min
Eat less, move more. That’s the typical theme behind most diets and weight loss programs. Count our calories, limit them, burn more at the gym and we’ll lose weight, right? In this podcast I go over WHY fats are so important to our health and why they can help us shed fat. Cheers to bacon and avocados :)
Jun 16, 2017•24 min
Strengthening your willpower is just part of the equation; the other part of the equation is to set up your environment so that you don’t always have to rely on willpower, and reduce the amount of times you draw from your willpower. In this podcast, I’ll share six ways to reach your goal without relying on willpower alone.
Jun 09, 2017•24 min
Do you wish you had more willpower? Ever say to yourself "I'm so weak" or "why can't I have more discipline"? In this podcast I dive into willpower: what it is, and how the heck to get more of it.
May 27, 2017•19 min
Thank you so much for being here! Really really appreciate it :) One of the most common struggles my clients have is SUGAR cravings! And I can definitely relate! Join me in this podcast as I dive into WHY we crave sugar, and more importantly what you can do about it!
May 19, 2017•28 min
I'm back! It's been a while... a long while and I'm back at it. Not perfectly, but I'll do my best because it's my PASSION to help you make ignite positive changes so you are free to take on life's adventures and today's episode is all about just that! Thank you for your patience, and your encouragement to get back out there and start my podcasting. I get a lot of questions about my own personal 'life planning' system. I've been tweaking it for the past 3 or 4 years, and have been pretty regular...
May 10, 2017•37 min
The turning of a new calendar year, and the disruption of routine over the holidays make it a perfect time to pause, reflect, and to create intentions for the year ahead. Each year, we block off two full days to review our business and to plan the year to come (this years planning day was the day I created this 1-dish chicken dinner recipe). I also think its a very useful, and fun exercise to do personally. It’s an opportunity to check in with yourself, where you’re at, and to write your story f...
Jan 01, 2017•39 min
My goal is to help you improve your health so you can pursue your life’s adventures. And in 2017, I’m going to do something new. Each month this year, I will present one habit to work on and give you the tools and resources to be successful. Let’s get started. Does this sound familiar? “I do really, really good for a while, maybe a few weeks, or months, but then I slip. I sabotage myself, and I may not get back on track for weeks, months, or sometimes years”. As a fitness coach, I hear it all th...
Dec 28, 2016•25 min
Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air. Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut. Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after...
Dec 14, 2016•26 min
My guest today is Kalene Smith, co-owner of Go Time Training, a fitness studio in Witchita, Kansas. I know Kalene through a business coaching program, and when we met, and learned more about her, I knew that you would want to hear from her as well. During the interview, though, I quickly learned how much her story mirrors my own. And honestly, it's so refreshing to connect with other health and fitness professionals who can recognize that success goes far beyond the scale, and that health is not...
Nov 30, 2016•40 min
Have you ever been told that "food is just fuel"? If that was true, why is food such a huge part of our culture? We celebrate with food. We connect with food. We LOVE good food. And that's part of being human. I'm excited to invite chef Bonnie Friesen to the Fit and Vibrant You Podcast to talk about how we can shift from seeing food as simply macronutrients and nutrition, and something that gives us energy, or perhaps something we fear, to seeing food as an amazing, enjoyable experience. How foo...
Nov 16, 2016•31 min
The night is darkest just before dawn. And for Ashley Wiles, that is certainly true. Ashley has a powerful story of how running helped her through some pretty dark times of her life, and ultimately saved her life. From her difficult experience, she founded Sole Girls, an empowerment program for girls ages 8–12 to teach girls about self–esteem, confidence, bullying, being a positive peer, goal setting and success, healthy living, values and more!
Nov 02, 2016•32 min
Do you feel judged by others, especially other women? Or, do you find yourself comparing yourself to those around you, and perhaps trying to pick apart and being others down? Do you feel like you have no boundaries and are give most of your time and energy to others: career, family, friends, parents, with little time to 'fill your own bucket?'. If so, this podcast is recorded just for you. Up until recently, I only knew a little bit about Aryn Savard: I knew she owned the Goddess Movement, a pol...
Oct 26, 2016•1 hr
How many times have you been told that breakfast is the most important meal of the day, or that you need to eat small meals often throughout the day to 'fire up you metabolism'. What if it's simply not true? I'm thrilled to bring Sharon Fast, Registered Dietitian (back onto the Fit and Vibrant You Podcast for the third time) to talk all about Intermittent Fasting. We cover: What it is Who should do it (and who should not do it) Benefits of Intermittent Fasting The right mindset for Intermittent ...
Oct 19, 2016•39 min
