99 episodes

I'm here to help you ditch diets and become a fitter, happier, healthier, more energetic and confident version of yourself, so that you can SHOW UP as your BEST SELF and LIVE your best life- whatever that means to you. This is YOUR show. If you have questions of topic suggestions email me: tanja@tanjashaw.com. Let's do this!

Fit + Vibrant You Tanja Shaw: Certified High Performance + Real Health Coach

    • Nutrition

I'm here to help you ditch diets and become a fitter, happier, healthier, more energetic and confident version of yourself, so that you can SHOW UP as your BEST SELF and LIVE your best life- whatever that means to you. This is YOUR show. If you have questions of topic suggestions email me: tanja@tanjashaw.com. Let's do this!

    169: Do You Hope to Overcome Emotional Eating?

    169: Do You Hope to Overcome Emotional Eating?

    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 what if there's another way? 
     
    What if it’s possible to work with your emotions and your body instead of against them?  
     
    What if it’s possible to let go of the forcing, and change your body at a sustainable pace, all while enjoying the journey?
     
    You’re not broken. You don’t need to be ‘fixed’. And this podcast is for you.  I’m joined by Kayla van Egdom, certified personal trainer, MindBody eating coach and author. Kayla is passionate about helping women free themselves from the clutches of emotional eating and body hate so they can live rich, textured, present lives.
     
    Listen in to discover:
    The lightbulb moment that changed Kayla’s relationship with food
    Why diets and dieting often leads to overeating and falling waaaayy off the ‘wagon’
    The 5 Step Emotional Coaching process to learn to handle your emotions, without using food
     
    Click here to learn more about Food Freedom with Kayla van Egdom (at Ascend Fitness + Lifestyle)
     
    When you’re ready to take the next step, here’s how I can help:
    Subscribe to the Podcast on iTunes or your favourite player app. 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. If you’re in Chilliwack, book your trial and goal setting session at www.ascendfitnesslifestyle.com
     

    • 28 min
    168: How to Stop "Falling Off Track" (Part 2)

    168: How to Stop "Falling Off Track" (Part 2)

    "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. 
    When you're ready to take the next step, here’s how I can help:
    Subscribe to the Podcast on iTunes or your favourite player app. 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. If you’re in Chilliwack, book your trial and goal setting session at www.ascendfitnesslifestyle.com

     

    • 21 min
    Want to Stop Starting Over? (Facebook Life)

    Want to Stop Starting Over? (Facebook Life)

    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?
    Consistency over Intensity.
    Distance over Speed.
    Just. 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 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 
    Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
    Tanja Shaw page: https://www.facebook.com/tanjashaw/

    Instagram:
    @tanja_shaw
     
     

    • 7 min
    167: A Conversation on Comparison + Body Image with Kristin Dovbniak

    167: A Conversation on Comparison + Body Image with Kristin Dovbniak

    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 can I shield myself from this?
     
    Kristin Dovbniak is a holistic health coach, certified culinary nutritionist, certified intuitive eating counselor and trained chef. She works with women all around the world to help them simplify nutrition and tune into their intuition to heal their relationship with food and their bodies and live happy, healthy, whole lives.
     
    She is the host of the Healthy Balanced Mama Podcast, creator of several online programs including Healthy Mama Meal Prep and the Supermama Society, her online group coaching membership program rooted in Intuitive Eating principles to empower moms to live healthier lives beyond dieting. She lives on an island off the coast of New England with her sailor husband and her two sweet and spunky sous chefs, Sage and Wren, where you can usually find her in the kitchen. 
     
    To learn more, follow her on Instagram @healthymamakris or on her blog and website www.healthymamakris.comwhere she shares tips on finding freedom with food, practical real food nutrition and embracing your body to live a happier, healthier mama life.

    • 52 min
    How Do I Stop Overeating at Night?

    How Do I Stop Overeating at Night?

    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 
    Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
    Tanja Shaw page: https://www.facebook.com/tanjashaw/

    Instagram:
    @tanja_shaw
     
     

    • 23 min
    166: How to Stop "Falling Off Track" (Part 1)

    166: How to Stop "Falling Off Track" (Part 1)

    "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 struggle is CONSISTENCY.

    Join me in this week's podcast to learn a BIG MISTAKE most people make when trying to eat healthier and lose weight. Plus, you'll learn simple strategies to you can implement TODAY to stop falling off track.


    When you're ready to take the next step, here’s how I can help:
    Subscribe to the Podcast on iTunes or your favourite player app. 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. If you’re in Chilliwack, book your trial and goal setting session at www.ascendfitnesslifestyle.com

     

    • 26 min

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