We’re living in uncertain times, no doubt. Given that certainty is a core human need, many of us feel afraid, confused, overwhelmed. These emotions are valid and understandable. It would be so easy to throw in the towel and abandon your health, fitness, and weight loss goals. After all, we are in a crisis. What does it matter if we get up and do our strength workout or make the healthier choice at dinner? It matters. It has always mattered, and it matters more even more right now. Our health has...
Mar 23, 2020•23 min
Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Asce...
Mar 20, 2020•6 min
Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Asce...
Mar 18, 2020•8 min
Remember when you set a goal to lose weight, improve your strength, stop eating cake at night when you're bored, feel GOOD in your body? 💪 The coronavirus doesn't change that. 💪 It doesn't control how you act. YOU control that. 💕 Keep the goal the goal. ⭐️Keep things simple. ⭐️And KEEP GOING. Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Cours...
Mar 17, 2020•16 min
There are so man things in life that we should do, could do, want to do. If we did them we’d be healthier, happier, we’d enjoy life more: Meal planning. Exercise. Closing the kitchen after dinner. Date night with our spouse. Hobbies. And we still don’t do them. We know what we should do... why don't we do it? Join me to learn just that, and more importantly how to move from knowing to doing so that you can have the body and life you desire (and deserve). When you’re ready to take the next step, ...
Mar 16, 2020•26 min
When we have a weight loss goal, we often do a simple math calculation. Since a pound of fat is about 3500 calories, we assume that in order to lose 1 pound of fat, we need to eat 3500 calories less then we burn. So, we take our estimated metabolic rate (the amount you burn just to stay alive), add on the calories burned through exercise and estimate how much we need to eat. Then we go on to say that if we eat X amount of calories a day, we'll lose 2 pounds per week and get to our goal weight on...
Mar 02, 2020•28 min
Expressing gratitude, counting your blessings, being thankful, is a POWERFUL habit. And while there is a lot of science to back up the power of gratitude, most people simply notice one thing: they are HAPPIER. This week, I’m joined by Julie Boyer (for the second time on the podcast!) to talk about all things GRATITUDE. Why a gratitude practice is so powerful How Julie used gratitude to get through some tough times in her life 3 Simple tips to start a gratitude practice Julie Boyer is the founder...
Feb 24, 2020•23 min
It always feels the same: Commit to changing your body. Put in a ton of effort. Feel the pressure of the newest eating plan or workout regime. Eat to numb feelings of stress or anger or sadness after a hard day. Feel guilt about emotional eating. Numb the guilt with more food. Get “back on track” with a vengeance. Harder workouts. More food restrictions and rules. More stress. More urgency. All of this leads to even more emotional eating. It’s frustrating. It's disheartening. It's painful. But w...
Feb 17, 2020•29 min
"I'm really good for a while... then I fall off track." "I eat really well, then I find myself snacking on the brownies in the staff room." "I start each day with good intentions but end up eating the leftover pizza and kids' crusts when I get home from work." HOW DO I STOP FALLING OFF TRACK? Join me for part 2 of this series to learn a simple habit to pull back the curtains on WHY you 'fall off track', and simple strategies you can implement TODAY to make CONSISTENT progress toward your goals. ...
Feb 10, 2020•21 min
Tired of starting over? Then stop stopping. If I can predict your success by one thing- it’s not that you don’t eat carbs (you probably do... if you're human...) or you track all their calories (you probably don’t... and don't need to). It's simply your ability to KEEP GOING. To show up, consistently and imperfectly. To figure things out. Yesterday, I was tempted to stop. I was tempted to choose perfection over progress. In my mind… it totally made sense. I had failed. Why bother continuing on? ...
Feb 07, 2020•8 min
In this episode I team up with Kristin Dobvniak, the gal behind Healthy Mama Kris to answer YOUR questions about body image and intuitive eating. 1) As a mom, how are you raising girls with good body image? 2) How do you teach an intuitive eating style to kids? 3. How do you stop comparing yourself to social media/ online image 4. I'm recovering from disordered eating and trying to listen to my body, but then a friend tells me about the plan they are doing (keto, etc.) and I get triggered. How c...
Feb 03, 2020•52 min
Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw Asce...
Jan 28, 2020•23 min
"I'm really good for a while... then I fall off track." "I eat really well, then I find myself snacking on the brownies in the staff room." "I start each day with good intentions but end up eating the leftover pizza and kids' crusts when I get home from work." HOW DO I STOP FALLING OFF TRACK? If you're like most people I work with, you don't struggle with basic nutrition knowledge (is broccoli good for you? Yes? OK... you're know enough), and you know exercise is good for you. Your biggest strug...
Jan 27, 2020•26 min
Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food, to stop EMOTIONAL eating so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse 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/AscendFitnessCoach...
Jan 26, 2020•12 min
❤️I had the BEST workout this morning… and in this quick video I share the 4 reasons WHY it was so good.💪🏼 You deserve to feel good AND enjoy your workouts.❤️ As promised, here’s my exact workout: Tabata: Set my interval timer for 8 rounds of 20 seconds on/ 10 seconds off. 1. Skipping (Doubles) 2. Squat Jumps Forward 3. Burpees 4. Kettlebell Swings 5. Skipping (High Knees) 6. Box Jumps 7. Skater Hops 8. Medicine Ball Slams Core Circuit: 40 seconds on/ 10 seconds off. 3 Rounds. 1. Slow Mountain...
Jan 21, 2020•5 min
“I just need to stop snacking at night” “I just need to start being more consistent” “If only I stopped eating when I wasn’t hungry” “I need to stop eating junk food”. You set a goal or intention.. and then take action. You are inspired, motivated and determined. And if you're like most people, you rely on willpower. But in a few days, weeks or months, you end up right back where you started... exhausted, disappointed. If you want to create a sustainable change, you need to stop relying on white...
Jan 20, 2020•30 min
What you eat matters. A lot. Whether you want to lose or maintain your weight, improve your health, have more energy, or maintain your current health, nutrition matters. In this week's podcast, I share THREE things that every single one of my clients do to transform their body, AND to create a permanent lifestyle change. My goal is not to help you lose weight/ improve your health for a few weeks or months, my goal is to help you feel really good in your body and create a lifestyle that you LOVE....
Jan 13, 2020•34 min
It’s popular to simply say that diets, or weight loss efforts don’t work. You may have also heard that 95% of people who diet or try to lose weight gain it all back or all back plus more. There’s also a growing community that protests that we should not pursue weight loss at all. Our desire to lose weight is because of society telling us we should look a certain way. At best, the desire to for a flatter midsection and a tighter butt means we are vain. A bit more extreme, the pursuit of weight lo...
Jan 06, 2020•16 min
It’s the start of a new decade! Are you excited? I certainly am. I’m most excited about the goals I have set for this year. I write, post to social media, and coach my clients a lot on goal setting. Why? Because without clarity, without knowing what we want, motivation is unsustainable. You might have fits and spurts of inspiration, but you're not clear on where to apply that inspiration- and so inspiration and motivation wanes. Join me in this week's episode for a step by step process to review...
Dec 30, 2019•30 min
At this time of year, the Internet is full of advice on how to avoid overindulging during the holidays. If you have a healthy relationship with food and lead a healthy lifestyle, it doesn’t really matter what happens during a few holiday feasts. You can eat, drink, indulge, and simply get back to your regular routine on December 26th, or perhaps the 27th. One or two meals is not going to cause you to gain weight, just like one healthy meal doesn't cause you to lose weight. However, if you strugg...
Dec 23, 2019•32 min
Do you ever feel deprived or like you're missing out when you're trying to make healthier choices... and others around you are not? Have you ever heard anyone say "If you deprive yourself, you'll just overeat later"? What if you didn't have to choose: 1. Missing out, 'being good', or only having a little bit and feeling deprived AND 2. Having all the things (also called F * It) What if there was a THIRD option. Spoiler alert: there is. Enjoy this audio recording from a recent Facebook or Instagr...
Dec 16, 2019•16 min
Vegan. Keto. Paleo. Intermittent fasting. I often get asked what ‘side’ I am on. Am I vegan? Keto? (no, I’m Tanja). With so many options out there, it's sometimes hard to figure out the best approach to eating better and improving your health. Plus, nutrition information is always changing! One day coffee is good for you, the next day its not. Ditto with eggs, red wine and meat. I even get confused! Everyone has an opinion and many of those opinions are pretty strong (if you want to get into a h...
Dec 09, 2019•34 min
Only 20% of women are satisfied with their bodies. 89% of women and 8 out of 10 girls are withdrawing from life engaging activities because they don’t feel good about their bodies. This means women are holding themselves back from living the life they dream of. (Dove Beauty & Confidence Report, 2019) This is why we need Body Love. In this episode I team up with Emma Polette from bodylovehq.com to talk all things about loving your body. Our own turning points when we reached ‘diet rock bottom...
Dec 02, 2019•48 min
It’s not happy people who are thankful. It’s thankful people who are happy. For the past year or so, expressing gratitude has been a daily habit. It’s on my ‘Tanja’s ideal week” success tracker and I’ve been consistent, and it’s dramatically improved my life. Naturally, I was really excited to connect with Julie Boyer, who takes gratitude to a whole new level, and I learned a lot, and have already started to implement some of the action items we talked about on the show. She shared this quote: “...
Nov 25, 2019•1 hr 3 min
"Deep in your gut, 40 trillion chemists are hard at work helping you digest your meals, making essential nutrients you can’t produce on your own, protecting you from disease, and even shaping which parts of your DNA manifest and which remain dormant.” - Ocean Williams There’s no doubt- gut plays a vital role in your overall health and well-being. It can help control everything from your weight to your mood to brain health, inflammation and immune function. This week I’m joined by Dr. Ann-Marie B...
Nov 18, 2019•46 min
You asked, we answered! This week I team up with Brooke Miller and Alyssa Miller from the Diet Riot Podcast, two amazing dieticians, to answer YOUR questions. Thank you for everyone who asked a question- this is your show and your input matters! We answer: After many years of Weight Watchers, I’ve left, I’ve gained weight, and I’m panicking. What do I do next to get control again? What’s best- fresh, frozen or canned veggies? I’ve lost weight by dieting, but the scale has stopped. How can I kick...
Nov 11, 2019•1 hr 3 min
'Tis the season for peppermint mochas in red cups, cookies and chocolates in the staff room and long to-do lists. If the holiday goodies, line-up of parties and events and never-ending to-do list has you ditching your workouts, regular eating or other healthy habits then this podcast is for you. On this week’s podcast, I’m joined by Heather Englund of Fit Mama Real Food to tackle YOUR holiday related questions. How do I handle food pushers and guilt from others about my eating choices? How do I ...
Nov 04, 2019•43 min
“My mother was always either on a diet , off a diet, or complaining about her body. And now I struggle with my body”. “My battle with my weight and body image started when I was 8 years- and my parents thought I needed to lose weight”. Our struggle with eating, body image, and finding our natural, happy weight often starts early… very early. And now as adults, we don’t want the same to happen to the kids in our lives- our own children, grandchildren, students, relatives. We know the pain of spen...
Oct 28, 2019•51 min
We know nutrition is important, but sometimes it can be hard to simply find the time to put together healthy meals, especially during a busy weekday. Join me in this week’s podcast to discover: 4 strategies to simplify your nutrition during the week 4 very quick and easy dinners that I make on the regular (including a full how-to tutorial) what to do when you really don’t have any time to make something Ready to take the next step? Here’s how I can help: If you're in Chilliwack, we've just opene...
Oct 21, 2019•38 min
Are you putting in the effort, doing the work and not getting results? I get it… it’s FRUSTRATING! And I’m here to help 😉 Join me in this week’s podcast for a new perspective on your lack or progress. Grab your walking shoes and your head phones and let’s do this! Links mentioned: Atomic Habits The Whole YOU Transformation The Melting Point Article Why You're Not Losing Body Fat...
Oct 14, 2019•24 min
