100 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

    • Nutrition
    • 5.0, 86 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!

    195: A Powerful Tool To Change Your Self Talk

    195: A Powerful Tool To Change Your Self Talk

    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 mean-girl and to adopt a more positive, helpful conversation. 
    This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group. 
    When you’re ready to take the next step, here’s how I can help.
    ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

    ⭐️Join the Fit + Vibrant You Facebook Community!
    ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!

    • 17 min
    194: The Reasons You Have Excuses

    194: The Reasons You Have Excuses

    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 we could do to be healthier and happier. And until we get clear on what those reasons are, its very hard to overcome them.

    Friend, let's have an honest conversation about the REAL reason you are not getting started. 
    This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group. 
    When you’re ready to take the next step, here’s how I can help.
    ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

    ⭐️Join the Fit + Vibrant You Facebook Community!
    ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!

    • 24 min
    193: How to Keep Fit at Home

    193: How to Keep Fit at Home

    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, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! Go to www.tanjashaw.com/homefitness to download your copy.

    This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group. 
    When you’re ready to take the next step, here’s how I can help.

    ⭐️Join the Fit + Vibrant You Facebook Community!


    ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness
    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!

    ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

    • 36 min
    192: She Lost Her Weight For the Last Time

    192: She Lost Her Weight For the Last Time

    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 be perfectly honest, I have a tough time explaining how Fit + Vibrant Over 50 is different than Weight Watchers, Jenny Craig, Keto, Noom, Ideal Protein, Herbalife, etc. etc. 
    It's like asking how an trip to Hawaii 🌺 is different than an elephant. There's more differences than there are similarities.
    This podcast is a recording of an interview I did with Karen, a member of Fit + Vibrant Over 50. If you're wondering about the program, Karen does a great job sharing how this time things ARE different. And if you're not at all interested in the program, she shares some big takeaways that has helped her lose 115 pounds... for the last time. 
    When you’re ready to take the next step, here’s how I can help.

    ⭐️Join the Fit + Vibrant You Facebook Community!

    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!

    ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

    • 32 min
    191: How Do I Stop Eating When I'm Not Actually Hungry?

    191: How Do I Stop Eating When I'm Not Actually Hungry?

    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 or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + VIbrant Facebook group. 
    When you’re ready to take the next step, here’s how I can help.

    ⭐️Join the Fit + Vibrant You Facebook Community!

    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!

    ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

    • 35 min
    190: Is Accepting Yourself 20 Pounds Overweight "Giving Up" + Breakfast + Macros (Q + A)

    190: Is Accepting Yourself 20 Pounds Overweight "Giving Up" + Breakfast + Macros (Q + A)

    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 Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + VIbrant Facebook group. 
    When you’re ready to take the next step, here’s how I can help.

    ⭐️Join the Fit + Vibrant You Facebook Community!

    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player!

    ⭐️ For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com

    • 28 min

Customer Reviews

5.0 out of 5
86 Ratings

86 Ratings

mdamm15 ,

I appreciate this podcast!!!

Tanja, I have been listening to your podcast for over a year. I can’t tell you how much this podcast has changed my mindset and changed me! I appreciate the frank advice and the many different topics you cover.

This podcast has sent me down a path to a better me. Can’t wait to hear what you’ll be discussing next :)

AndreaED12 ,

Love! Love! Love!

So real! So practical! So genuine! Thank you! I’m addicted to this podcast!

hfkjdsahfkdjsajfas ,

Thank you Tanya!

Thank you Tanya for the hard work and research that goes into your podcast, as well as your honesty that makes me take a hard look at my behaviours and beliefs.
I listen to your podcast on my commute and appreciate having something to reflect on for the rest of the day.

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