Each month I go live in the Fit + Vibrant Women Facebook GRoup to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life. In this episode, I answer questions like: How do I fit in exercise? Everything else takes priority and I don’t understand why! I’ve been in menopause for 3 years and struggle with belly fat. How do I lose it? W...
Sep 23, 2020•44 min
Your past is not your potential. In any hour you can choose to liberate the future. -Marilyn Ferguson On August 11, 2013, while watching a Lifetime movie home alone, Lori Massicot made one decision that changed the trajectory her entire life. She had two bottles of Chardonnay ready to go, and made a drastic move not to drink them dry. Lori had been drinking for 30 years. Since that day, she changed her life, not because she quit drinking, but because she started living. After listening to many e...
Sep 21, 2020•33 min
Do you ever feel resentful? Annoyed? Irritated? Not heard? Um…. yes 🙋♀️ So many women feel these things, but then don’t know what to do next, so they just stew in the emotion, they checking out of the relationship, hold a grudge, or cope with food. But feelings are there for a reason; they are telling us something. Often these feelings are telling us that our boundaries have been crossed. Many people don’t know that a boundary has been crossed, and if they do know, they are not sure how to spe...
Sep 14, 2020•40 min
Hit a weight loss stumbling block? Maybe you've plateaued... or slipped back on a few of your habits? Maybe you lack motivation, or are feeling overwhelmed? No need to panic – this is NORMAL. Problems, challenges + barriers are part of the journey. The real problem is, however, that we often STOP when we have a problem and we waste precious energy focused on the problem instead of pursuing a solution. The better you become at problem solving, the more consistent you will be in your weight loss j...
Sep 07, 2020•29 min
If you're like most people, when you think about Benjamin Franklin, you think contribution to the discovery of electricity. But Franklin was one of the first writers to write about personal development, and he has three powerful principles for leading a successful life. On this episode of the Fit + Vibrant You Podcast, I share these three success principles and and how they apply to your journey to a fitter, healthier, happier, version of yourself. You don’t need to read another book on weight l...
Aug 31, 2020•26 min
Every single day, I send an email and a voice note to my clients in Fit + Vibrant Over 50. In the program, we don't just focus on weight loss, we are changing our LIVES and having a daily touch point and mindset upgrade has been transformational. A few week's ago I shared a note about being ALL IN versus ALL OR NOTHING. And I wanted to share it with you. All-or-nothing thinking refers to thinking in extremes. You are either a success or a failure. If you are not perfect, then you are a failure. ...
Aug 24, 2020•12 min
Last week I talked about self-sabotage. This week, we dive a little deeper. Join me on this week's episode of the Fit + Vibrant You podcast to discover the two insidious habits that sabotage your weight loss efforts. And it's not eating at night. Or eating too much sugar. Or eating peanut butter straight from the jar (umm... 🙋♀️). These two habits are insidious because we aren't even aware we are doing them... yet they are the two most common habits that get in the weight of being fit, vibrant...
Aug 17, 2020•34 min
“What's getting in your way? Where are you stuck?” Sure, you can answer 'hormones' or 'my spouse' or 'my busy schedule'. But if you were to answer this honestly, you would say 'myself'. And then you might think you need more willpower or discipline. Or motivation. Or that something is wrong with you. After all, if you WANT it so badly, so why do you keep slipping off plan when you start to lose some weight? Or why do you start each day with great intentions but end up face first in the ice cream...
Aug 10, 2020•31 min
We all have an inner voice, an ongoing narrative that comments on what we are doing and drives us to act in certain ways. That voice can be your worst critic- it can keep you playing small, it can fight for your excuses, and it can be downright mean. Or, that voice can be your greatest ally. How you talk to yourself matters, a lot. But if you've practiced negative self talk for years, or decades, change it is no easy task. Join me today as I share a powerful tool to say good-bye to your inner me...
Aug 02, 2020•18 min
Now's not the right time. I'll start when the kids go back to school. Things are too stressful right now. There's too many other things competing for my focus- I can't commit to my health right now. Delay. Delay. Delay. The best excuses are REAL. Life might be stressful. Your house might be full of visitors. You might be out of routine. You might be in between jobs. Maybe you are struggling in your relationships. But these are not usually the real reasons we don't start, or do the things we know...
Jul 27, 2020•25 min
Today we're going to talk about the "FIT" part in Fit + Vibrant. Today's podcast answers the questions you asked Fit + Vibrant You Facebook Community. Today's questions: 1. How do I get started with fitness? 2. What is the best exercise to do to get results? 3. What if I have knee or back pain? 4. How can I keep fit at home during COVID-19? I got you covered! My team at Ascend Fitness + Lifestyle has also put together a home workout guide for you with strength, cardio + mobility workouts, adapte...
Jul 20, 2020•36 min
Imagine this... For several months (or even years), you put in the work: you workout, you track your food, you commit to 'clean eating' (or whole foods, keto, vegan, low fat, etc.)… You do your best. Yet, the results you so desperately want seem like a pipedream away :( I understand it’s downright depressing. It makes you even want to give up. And you wonder... how is this different? Most women I work with have been dieting for years, decades. And they wonder, how will this be different? And to ...
Jul 16, 2020•33 min
Eat when you're hungry. Stop when you're satiated. Sounds sooooo simple. And it is... but simple doesn't mean easy. "I don't know what it feels like to be hungry?" "How do I know if I'm hungry or bored?" "How can I curb hunger?" "I eat when I'm not hungry... how can I stop?" I've been getting a lot of questions about hunger, and this episode is dedicated to answering YOUR questions! Friend, grab your ear buds and press play and let's talk about HUNGER. This is YOUR show. If you have a question o...
Jul 13, 2020•35 min
You asked, I answered! Today's podcast comes from questions asked in the Fit + Vibrant You Facebook Community. Today's questions: 1. Is breakfast really that important? 2. If you feel that you are most likely 20 pounds overweight, but don't want to obsess about dieting and weight loss, does it make sense to say “To heck with it; I’m just going to be happy being this weight.”? 3. How do I figure out my macros and daily totals? This is YOUR show. If you have a question or topic suggestion, DM on I...
Jul 06, 2020•28 min
Picture this: you're making progress, you're gaining momentum. You're feeling good. And then, seemingly out of nowhere, the doubts and worries come knocking (they seem especially persistent at night when you're trying to sleep). What if I fail? What if I lose the weight and then gain it back again? What if I don't stick with it? What if they judge me? What if I offend her? What if I make the wrong choice? What IF. You ask the questions... and then your brain does what it does best: it looks for ...
Jun 29, 2020•24 min
"What used to work no longer works." "I'm doing everything right, and I'm still gaining weight." "I just can't seem to lose an ounce." Many women gain weight around menopause. Losing weight during and after menopause may seem impossible. Hormonal changes, a drop in metabolism, stress and the aging process make it feel like an uphill battle. However, you absolutely CAN lose weight (or stop gaining) during menopause. Press play to learn several steps you can take to make weight loss easier during ...
Jun 22, 2020•31 min
Weight loss is simple... just not always easy. We say we would give anything to lose the weight, that solving our issues with weight is a level 10 on the 'importance scale'. And even though we KNOW what we should do to drop the pounds, we still don't do it. What gets in our way? Join me on this week's episode to learn a few common themes that get in the way of having the body, and life you deserve. Listen in and take action! Links mentioned in the podcast: ⭐️ LIVE workshop with Tanja: The 3 Crit...
Jun 15, 2020•32 min
Are you either 100% in, or completely off the wagon? Many people identify as ‘all or nothing’ thinkers. "I'm a perfectionist" they say. They are either being really ‘good’, where they are completely on track with their eating, OR they ‘cheat’ with one too many glasses or wine or a bag or chips, and then throw in the towel for the rest of the day, week, or month. It’s black and white. All or nothing. And this type of thinking is one of the most common reasons people fail to lose weight, or fail t...
Jun 08, 2020•24 min
For many women, stepping on the scale can be an emotional endeavor. They do all the things: eat more veggies, workout, cut out sugar, and then the scale stays exactly the same. As a result, they either double down on their efforts, or (and much more commonly) give up. After all, what's the point of doing all this work if there's no payoff? My own weigh-in habits have changed over the years- from letting it rule my life, to throwing it out and not weighing myself at all. So, is a regular weigh in...
Jun 01, 2020•27 min
Do you ever feel overwhelmed with all the conflicting information out there? Every diet plan, health guru, celebrity or friend has something different to say... and it keeps us STUCK. Do we eat breakfast or fast? Do we fuel or workouts with the shake or not? Should we eat every few hours to rev up our metabolism? If you're confused, you're not alone, and I got you covered! Join me in this week's podcast to kill a few diet myths that are holding us back from getting to our happy, healthy weight. ...
May 25, 2020•30 min
Judgement- of OURSELVES- keeps us stuck. We don’t commit because we are afraid we’ll fail. We numb out with more food after we eat something 'bad' so that we don't feel guilty. We let five Oreos turn into the box, and the wine, and the cold leftover pizza because we didn't live up to our own expectations of ourselves. We don't learn from our mistakes. We are just plain mean to ourselves. And we think that we can bully ourselves into a better body. And we are WRONG. Tune into this week's podcast ...
May 18, 2020•30 min
We do a lot to avoid the possibility of being negatively judged by others. We don't speak up. We don't try hard. We don't tell others what we really want. We hold back our true selves. And it keeps us stuck. We might not fully pursue weight loss, or overcoming our eating challenges for fear of what our friends might think. Or if we'll be criticized when we order the salad at dinner. We don't share our feelings, and instead hold them inside, and and try to eat them away when they get too much to ...
May 11, 2020•38 min
For decades, we've been told to eat less if we want to lose weight. So, we started tracking points or calories in an effort to consume less than we burn. But in the past few years, more and more people are ditching the obsession with calories and moving to focusing on WHAT they eat and balancing hormones. After all, hormones are responsible for pretty much every process in the body: they control hunger, your salt balance, fertility, sex drive, and yes, your body's ability to store or burn body f...
May 04, 2020•34 min
Let’s face it, creating or sticking to good habits takes energy. It takes energy to overcome the urge for chips while watching a movie on a Tuesday night. It takes energy to plan your meals for the week. And so many of my clients want MORE energy- yet they unknowingly waste energy with a few simple words. These words drain your energy, your willpower and take the joy out of your healthy habits. Ever struggle with making healthy eating choices in the in the PM hours? Ever struggle with being ‘goo...
Apr 27, 2020•26 min
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. BUT… there is another way . In this podcast, Kayla, MindBody Eating Specialist at Ascend Fitness + Lifestyle, share actionable strategies to create routine when you’re out of routine. You can absolutely make progress, or maintain the progress you’ve already made during this uncertain time, by maintaining a few routines, ...
Apr 20, 2020•17 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: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw...
Apr 17, 2020•25 min
When we want to improve our fitness, health, or lose weight we often start by researching diet plans and fitness plans. And that can work… for a while. But then life happens. Or we get bored of the program. Or we get resentful of giving up all the things we love. Or we don’t have support. And we go right back to where we started. If you really want to lose weight and keep it off, if you really want to live a healthier life and actually make it a LIFESTYLE then you have to do more than just follo...
Apr 13, 2020•20 min
If you’re trying to lose weight, it seems logical to try to cut as many calories from your diet as possible. After all, they say in order to lose a pound of fat, we need a 3500 calorie deficit. If we want results, we just cut calories. And if we want results faster, we just cut more calories…right? Not always. It is possible to eat TOO LITTLE- which despite best efforts, can result in a plateau or weight gain. In this podcast, I’m joined by Kayla Van Egdom, MindBody Eating Specialist at Ascend F...
Apr 06, 2020•15 min
Today's podcast came from a listener: Hi Tanja, I hope you are well! I want to thank you so much for your free course and podcasts! They are so life-changing. Many aha moments for me- I can’t tell you how thankful I am. I have been diligent with the hunger scale, self care, and awareness of particular emotions etc, but I find the hardest part for me is wasting food. If I am full, and there is food on my plate, I hate to waste it, as I think of others in the world who go hungry, and how fortunate...
Mar 30, 2020•19 min
Today's podcast came from a listener: Hi Tanja, I really enjoy your podcast, it brightens my day and I walk daily and have better health and self-talk thanks to you and this podcast. I’d like to say that during all this covid 19 stuff your audience needs your warm spirited inspiration more than ever so please ensure you still release your weekly content and maybe you could do a podcast focusing on ideas of self-care in times of isolation like walking, hiking, regulating how much news we are watc...
Mar 26, 2020•21 min
