99 episodes

For women who have been dieting most of their lives and are ready to lose the weight, permanently, naturally and without the obsession... 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@ascendfitnesscoaching.com. Let's do this!

Fit + Vibrant You Tanja Shaw

    • Health & Fitness
    • 4.9 • 124 Ratings

For women who have been dieting most of their lives and are ready to lose the weight, permanently, naturally and without the obsession... 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@ascendfitnesscoaching.com. Let's do this!

    294: When You're Taking Action But Not Getting What You Want

    294: When You're Taking Action But Not Getting What You Want

    Hello there!

    Do you ever feel like you're managing all the tasks in your life-for your household, career, relationships, your own health- and you check all the boxes, but never really feel like you're getting anywhere? And overtime, your motivation to do the things wanes?

    Me too. 

    Doing the THING to get you to where you want to go will not get you there if you're missing this critical step.

    Friend, you deserve to feel good. 

    Press play on this podcast, listen in, and then take action.

    I'm glad you're here.
    -Tanja x
    When you’re ready to take the next step, here’s how I can help.
    ⭐️  Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply
    ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
    ⭐️ Join the Fit + Vibrant You Facebook Community!
    ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
     

    • 21 min
    293: Save Time in the Kitchen

    293: Save Time in the Kitchen

    Hello there!

    SO MANY women say this will make their life easier, that doing this one thing will dramatically improve their eating habits (and it's true, it will) ... but then don't.

    I'm talking about meal prep and meal planning. 

    So what gets in the way?
    As it turns out, lots. 

    The bandwidth to get started, perfectionism, limiting beliefs, overcomplicating it, and time. 

    The quickest way forward is not to DO more, it's to BREAK THROUGH the barriers that are getting in the way.

    Join me on this week's podcast as we SIMPLIFY meal prep and planning so that you can save time in the kitchen and get rid of the "what do I eat?" question. 
    When you’re ready to take the next step, here’s how I can help.
    ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply
    ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
    ⭐️ Join the Fit + Vibrant You Facebook Community!
    ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
     

    • 27 min
    292: Consistency, Discipline, and Getting Started without Overwhelm

    292: Consistency, Discipline, and Getting Started without Overwhelm

    Good morning friend!

    Today I am answering YOUR questions on the Fit + Vibrant You Podcast, and you've asked some good ones!

    I answer questions on BMI and weight and how to track progress, how to start without feeling overwhelmed, staying consistent when progress is slow, how to put your fork down when you're no longer hungry and how to make those habits actually stick. 

    This is your show, and if you have a question you'd like me to answer on the podcast, please email me, or DM me on social media (Instagram is best: instagram.com/tanja_shaw)

    Grab your ear buds, press play and let's go for a walk (or drive) together!
    When you’re ready to take the next step, here’s how I can help.
    ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply
    ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
    ⭐️ Join the Fit + Vibrant You Facebook Community!
    ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
     

    • 23 min
    291: Simple Meal Prep Ideas to Fuel Your Body

    291: Simple Meal Prep Ideas to Fuel Your Body

    Hello there!

    It’s no surprise that planning ahead and being prepared is SO HELPFUL to make better choices.

    Today I'd like to invite you into my kitchen and share a few simple things I make ahead on the regular to make eating healthy easier. 

    My hope is to give you some new ideas (or reminders of things you used to do) to make it easy to fuel your body well. 
    If you like this episode, you'll also like #219 of the podcast: How to Make Quick + Delicious Fat Burning meals. w
    Take a listen, and most importantly, TAKE ACTION. Let me know what you are going to DO with the information I share (either email me, tag me on social, or send me a DM!)

    You deserve to feel good!

    Tanja x
    When you’re ready to take the next step, here’s how I can help.
    ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply
    ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
    ⭐️ Join the Fit + Vibrant You Facebook Community!
    ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
     

    • 22 min
    290: Simplify Your Habits + Have More Energy

    290: Simplify Your Habits + Have More Energy

    "Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals."
    -Jim Rohn

    Are you stuck in learning? Reading more books about diet and weight loss, listening to more podcast on hormones and energy... when what you really need is to apply the fundamentals?

    Personally, I find the idea that we can get results with a few simple, foundational habits incredibly FREEING. I hope it does the same for you!

    Join me for a quick chat on SIMPLIFYING your habits; specifically the habits to boost your energy and lose weight. 

    Take a listen, and most importantly, TAKE ACTION. Let me know what you are going to DO with the information I share (either email me, tag me on social, or send me a DM!)

    You deserve to feel good in your body.

    Tanja x
    When you’re ready to take the next step, here’s how I can help.
    ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply
    ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
    ⭐️ Join the Fit + Vibrant You Facebook Community!
    ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
     

    • 22 min
    288: Perfectionism Still Has a Hold Over You

    288: Perfectionism Still Has a Hold Over You

    The Most Common Trait of Chronic Dieters Is… Perfectionism.
    Perfectionism, according to the dictionary (er… Google) is a refusal to accept any standard short of perfection. And is the most common trait of women who struggle with their diet. 
    So many women claim they are ‘all or nothing’ when it comes to their food choices. They either have to do it perfectly, or they rubber-band in the opposite direction because they eventually crumble under the pressure.
    No doubt, it feels good to be perfect. Your diet is neat and tidy. You’re in control. You’re ticking off the boxes. But if you want to lose weight AND keep it off, it’s time to stop chasing perfection. 
    I've done podcasts and written blogs about perfectionism in the past. If this is something you struggle with (and if you listen to this podcast, I bet that you do!), take a listen to them as well.

    In this podcast I share a few HUGE breakthroughs my clients had during our 1-1 or group coaching.

    Perfectionism is a nasty prison to be in. I hope this helps you to get out.
    -Tanja x

    ⭐️  Register for the Free Masterclass: The Path to Losing Your Weight for the Last Time: www.sabotagetocontrol.com/masterclass
    When you’re ready to take the next step, here’s how I can help.
    ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply
    ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall
    ⭐️ Join the Fit + Vibrant You Facebook Community!
    ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.
     

    • 31 min

Customer Reviews

4.9 out of 5
124 Ratings

124 Ratings

Tommsymi ,

Fit + Vibrant You Episode 263

Just listened to Tanja and Robin Wisner talk about reasons why we self-sabotage. I have past experiences with pretty much every reason they listed, I think. I am currently in Tanja’s 6 week Empowered Weight Loss for Women Over 50 group. It is awesome for so many reasons. Becoming more mindful is helping me realize all the thoughts, feelings and emotions that have become an engrained part of my life, for all my life. For years, I gave up on any plan I tried because it was too hard and unrealistic to sustain. This group is helping me to see that I’m not on a journey to a destination where I will be able to say, I’m done - don’t have to do this anymore. I’m on a journey to the rest of my life, one day at a time. It’s ok if one day is too overwhelming sometimes - I can focus on the moment in front of me. Robin said something that really resonated with me: it is not a wall in front of me - it’s a curtain. All I have to do is pull it back and walk through it. Wow!!!
It’s ok if there’s fear involved with that curtain, but so many things in life involve some fear. I can face that fear, knowing the truth is that I am safe and I have support and encouragement to help me walk through that curtain.
After listening I want to reflect on if I hold any fearful thoughts on what if I am successful in this journey. I’ve never considered that possibility before. I’ll spend some time on that.
Thank you Tanja Shaw for these wonderful inspiring podcasts that give me the excitement to go out and enjoy my walk everyday!!!
I highly recommend Tanja, her podcasts and all her programs for women over 50!!

55Alive! ,

So grateful

Tanja!!!!
The Flipping 50 podcast led me to you!!!

I recently binge listened to you while driving to Calgary and back…. Somewhere along the way you advised just to listen one at a time but I couldn’t stopppp!!!
Your approach to life is soooo simple!!
Soooo practical….. I had the best solo drive from Ladner to Calgary ever!!!
I’ve since started listening one by one…
I’ve been living a mostly fit and fab life for years ….. but then came you…. I’m learning to approach life on a slightly different angle which in turn I feel more grounded and at peace in my mid fifty life!!

Cheers to you!!

B. Tetrault ,

Valuable for men as well

Although Tanja’s podcast introduction states that it is produced with women in mind, I have found the information in the episodes that I have listened to so far to be just as valuable for myself as a middle aged male. Her obvious passion to help people find workable, consistent, and sustainable solutions in reaching their fitness and nutrition goals gives hope to those of us who have stumbled to find that consistency over many years. The episodes around mind set and planning have been particularly helpful and I will continue to listen and learn from this excellent resource.

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