Dear body, I love you. Imagine feeling really good in your body? loving and accepting your body? How would life be different? In this solo episode I share with you exactly what loving your body looks like, and 10 actionable, practical steps to start loving and accepting your body. Listen in, take action. With love for you and your body, Tanja x
Tuesday afternoon life lessons from hiking Elk Mountain. ⭐️Just start. Detach from the outcome and take the first step. ⭐️Taking breaks along the way is not regressing. It's not sliding backwards. It's taking a break. ⭐️When things get tough (and they will get tough!) the future picture of where you're going. How will you feel? ⭐️Celebrate the wins along the way. Not necessarily with peanut MMs, but celebrate nonetheless. ⭐️Keep going. Take one step forward. You got this!...
It’s easy to get caught up with all the nutrition information out there- on macros, recipes, meal plans etc. But imagine if we just simply ate when we were hungry and stopped when we were satisfied? I believe that if we did this, we’d make a huge leap forward to feeling really good in our bodies, and having a natural, peaceful relationship with food. It’s simple. But it’s not easy. Join me in for this week’s episode for a deeper dive on this simple guideline and learn the 8 things that you need ...
If you struggle with emotional eating, disordered eating, mindless or compulsive eating, restricted eating or the up and down weight gain/ weight loss cycle- this podcast is for you. I am delighted to welcome Karen Koenig to the Fit + Vibrant You Podcast. In our interview, she shares: ✔️What the ‘rules’ of normal eating are, and what a day of normal eating looks like ✔️The personality traits associated with disordered eating (and whether you can change them) ✔️What self compassion and body accep...
Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/...
Huge thank you to Juan Medrano for joining me on this week’s episode of the Fit + Vibrant You Podcast. We have some fun chatting about : ✔️Why you should NEVER feel selfish about taking care of yourself (and how to actually change your mindset about that) ✔️Whether the 80/20 rule is accurate- and if so, how to apply it ✔️A few nutrition myths, such as “are carrots good for me?” Juan Medrano is the owner of Movimento Fitness in St. Albert, Alberta. With a background in Human Performance and Athle...
Whether you wan to lose 10, 20, 50 or 100+ pounds, this podcast is for YOU. I am 100% certain that if you apply this SIMPLE mindset shift (we’re not talking about tracking calories, cardio workouts or the like) that is FREE and takes no time at all, you WILL get results. Listen in. Your future self and present self will thank you. Links mentioned: Meditation music (the song “Clearing” https://music.apple.com/ca/album/clearing/1462348845?i=1462348846 Thrive in 30: www.ascendfitnesslifestyle.com/t...
Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/...
What I learned from a $1500 surprise tax penalty They say nutrition is 80% and fitness is 20%. I disagree. 80-90%+ is MINDSET. It’s our perspective. Our thoughts. Our beliefs. I fear that the response to me talking about mindset will be yawns, eye rolls, or scrolling through until you find a pretty meal plan, or 5 ways to hack your body. And honestly, most people who I work with have already exhausted their attempts at finding sustainable, real change and to LOVE the way they feel by focusing on...
Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/...
This podcast went a little away from originally planned topic; pretend we’re sitting down together having coffee, or tea, or a gin and soda and having a conversation. We’re going to chat about: my own ‘aha’ moment in my coaching session (yes, its the SAME thing I work with my clients on, but it's so hard to recognize it when we’re going through it ourselves!) why self care is NOT a luxury (so stop feeling guilty and treating it like it is) why I get stuck on goal setting, and a better way to set...
We see before and after photos- but what does the process really look like? And when you lose the weight/ get back in shape- what does it take to MAINTAIN your progress? I am delighted to share my conversation with Linda Weibe. Linda has been a member of Ascend Fitness + Lifestyle since April 2017. Before joining, Linda had lost and gained the same 30 pounds over and over- never keeping it off for more than 6 months. And she felt utterly hopeless. She was at the end of her rope. She had lost the...
She's back! I'm thrilled to welcome Justine Cécile back on the FVY podcast to dive deeper into the topic of HORMONES. Justine is a Functional Diagnostic Nutrition Practitioner who specializes in supporting women who are struggling with raging hormones, even when they are on hormone therapy. You'll discover: why hormone levels aren't the problem (and what is, and what to do) what it actually means to 'balance your hormones' three very actionable things you can do today to start thriving at any ag...
Can you love your body AND want to lose weight? Is desiring weight loss to look better self-rejection? If you love and accept yourself, will you become complacent? Can I be enough and want to change? Can I be happy with where I am AND want more? And if the answer is YES, how the heck do you get there? Join me in this week's episode as I answer these questions, and for some real life, take-action-today strategies. THANK YOU to everyone who entered the contest and left a review on iTunes. Your rev...
One of the most insidious (but seemingly innocent) barrier that gets in our way of creating change is the notion that we have time. That we can start tomorrow, or when the kids get back to school, or when work settles down, or when we finish that one project. When the house renos are done. When the puppy is trained. I'll stop bringing work home with me when I'm done this one project. I'll start exercising when the weather gets better. I'll be able to be more present and spend more time with my f...
We are either motivated to move way from something we don't want (a push goals) or toward something we do want (a pull goal). Both types of goals have their utility, but for long-term success, whether its in weight loss, your health, business, finances or relationships, we want more PULL goals. The action steps might be the same, but the feeling is so much different. In this podcast you'll learn: 1. What push goals and pull goals look like (lots of examples) 2. WHY we want pull goals, and 3. How...
Do you identify as a carbaholic? Emotional eater? Sugar addict? If so- listen in. I’d love to hear what you think! Journal Giveaway: www.ascendfitnesslifestyle.com/fvycontest
I recently posted on social media: Full disclosure: I don’t always “stay on track” on vacation. But when I do, I always feel so much better and consequently enjoy my vacation so much more. And here’s how I do it: 📚Journal in the morning, answering the question: how do I want to feel when I go to bed tonight? Then, I make a list of the things I need to do, think, or let go of in order to make that happen (podcast on this practice coming soon!) I think of that feeling throughout the day and look ...
Change is hard. Adopting a healthy, fit, lifestyle is hard. Saying no to the temptations is hard. Getting up early to workout when you don't feel like it is hard. Staying the course when you don't see immediate results, or when you plateau is hard. But so often we unknowingly make things much HARDER than they need to be. I'm not saying that what you're doing is easy... it's not. But it doesn't need to be as hard as we make it. And I'm right there with you- I was falling into these two traps and ...
I am excited to share my conversation with Laura Jackson with you! If you like the podcast, you'll LOVE Laura. She's real, she's funny, and she's relentlessly passionate about helping you create the health and life of your dreams. We have a very real conversation- in fact I didn't even do an official intro, because as soon as we started talking, I knew I wanted to share our entire conversation with you. We had a tough time narrowing this interview down into any one specific topic, but here are a...
The body changes as we age, especially through peri-menopause and menopause. Bring on the sleepless nights, midsection weight gain and stronger urge to wind down with a glass of pinot. True, our bodies change. Also true: there are a few SIMPLE things you can do to help your body as she transitions through menopause. In this interview with Jenny May Clermont , you'll learn: Why we gain weight around the midsection, and what to do about it The right kind of exercise to support your body into your ...
Today's podcast came from listener questions- thank you! In this week's episode I touch on: Autoimmune conditions - how diet can help and where to start Getting out of comparison mode (and the sneaky ways it shows up) Thank you for listening! And if you have a question you would like answered on the show, please let me know! tanja@ascendfitnesscoaching.com Links + Events Mentioned: Summer Shape Up: www.ascendfitnesslifestyle.com/summer19 www.ascendfitnesslifestyle.com/anytimeworkout Chris Kresse...
Success is a game of inches. Every choice is a vote. Every vote matters. But how to you make better choices when you goal seems so far away? Or when this 'one choice' won't really matter? Join me on the podcast, and then most importantly, TAKE ACTION. I believe in you! Tanja x
“I’m going away and don’t want to undo all the progress I’ve made. Do you have any tips or strategies for ‘sticking with it’ when on vacation?” – Julie B., Chilliwack Dear Julie, First of all, kudos to you for thinking ahead and looking for solutions. Well done. A very important step to making a lifestyle change is the desire to do it! I get asked this question a lot- and while there are many tips and strategies for keeping fit on vacation, packing food for long flights, or making healthier rest...
What do you tell yourself when you look in the mirror? What are the first few thoughts that go through your mind when you think about yourself? If you’re like most people, it’s probably not very positive. And it's holding you back. It's keeping you from transforming your life. It's stalling your progress. We fight against ourselves instead of being on our own side. We put ourselves down. call ourselves names. Refuse to forgive ourselves. Hold ourselves to unrealistic expectations. And it's so co...
It's simple, we have access to it anytime, anywhere, and it has the power to positively transform our lives. Yet, many of us don't use it. It's our breath. I am excited to invite Jil Sawchuk to the podcast to share with us the potential of our breath. We break it down so it's SIMPLE (I'm a huge fan of simple daily action!) Why breath awareness is so important- especially in our face paced, high stress environment A SIMPLE way to start a breath- awareness practice even if you think you can't Exac...
You want to feel better about your body. You want to have more energy for the things that matter most. You know this means that you have to live a healthier lifestyle, but when you try to change it doesn’t last and you keep falling back on old habits. You beat yourself up and wonder why you don’t have enough willpower to make this work. If this sounds like you, you're going to LOVE my interview with Heather Thatcher. In this interview with Heather, you'll learn: The 5 Step System to eliminate wi...
You want to feel better about your body. You want to have more energy for the things that matter most. You know this means that you have to live a healthier lifestyle, but when you try to change it doesn’t last and you keep falling back on old habits. You beat yourself up and wonder why you don’t have enough willpower to make this work. If this sounds like you, you're going to LOVE my interview with Heather Thatcher. In this interview with Heather, you'll learn: The 5 Step System to eliminate wi...
What should I eat? How much should I eat? When should I eat? Are carbs bad for me? It seems like nutrition is complicated- and it doesn't have to be. Eating for overall health, energy and fat loss can be SUPER SIMPLE. Join me to discover the 6 simple guidelines to build better meals for fat loss, all day energy and overall health. And then, TAKE ACTION!I Your friend + coach, Tanja x
"You haven't failed- your diets have failed you". So much yes. I am thrilled to share this interview with Marcella Friel with you. Marcella Friel is the founder of Tapping with Marcella, a food and body image coaching practice that helps health-conscious people love and forgive themselves, their food and their figure. Marcella is a graduate of the Natural Gourmet Institute in New York City, a certified EFT Tapping practitioner and a certified matrix reimprinting practitioner. A longtime student ...
