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 • 105 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!

    236: How to Create An Effective Morning and Evening Routine

    236: How to Create An Effective Morning and Evening Routine

    If you’ve been listening to me for a while, you will know that I focus on simplicity, consistency and routines in my teachings.

    And today, we’re diving into ROUTINES. 
    A simple google search (I googled it before I wrote these show notes) on “importance of a morning and evening routine” will generate thousands of articles sharing how morning and evening routines are important habits if you want to positively improve your life. And if your goal is better health and a happier life (which I’m assuming it is if you’re about to listen to the podcast), you’ll most definitely want to develop solid morning and evening routines. 
    Join me in this podcast as I share:
    💕 The benefits of establishing a morning and evening routine
    💕The three non-negotiables of any solid morning routine

    💕 How to fit it into your lifestyle so that it works for you!
     
    When you’re ready to take the next step, here’s how I can help.


    ⭐️  For Women Over 50: Discover the 3 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 Women Facebook Community!

    ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

    • 24 min
    235: Overcoming Barriers to Change

    235: Overcoming Barriers to Change

    The quickest, easiest and most permanent way to create change is not to do more. The quickest, easiest and most permanent way to create change is to remove the barriers and limitations that hold you back.
    That statement might make logical sense, but it may seem like an insurmountable task. Where do you start? How do you even identify what is in the way? What if there are past traumas that created these barriers in the first place? What if the barriers and limitations are so ingrained that you don’t even know they are there?

    Friend, you're in the right place. 

    Press play and listen in as I share:
    💕 How to identify the stories, and barriers that hold you back💕 What do do to overcome them
    💕 A realistic approach and doable approach to change your mindset.
    When you’re ready to take the next step, here’s how I can help.


    ⭐️  For Women Over 50: Discover the 3 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 Women Facebook Community!

    ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

    • 25 min
    My Thoughts on Keto, Portion Control + Ending Self Sabotage [BONUS: FACEBOOK LIVE]

    My Thoughts on Keto, Portion Control + Ending Self Sabotage [BONUS: FACEBOOK LIVE]

    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. 
    When you’re ready to take the next step, here’s how I can help.
    ⭐️ For Women Over 50: Discover the 3 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 Women Facebook Community: www.tanjashaw.com/join
    ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.

    • 28 min
    234: What to Do If You've Gained Weight

    234: What to Do If You've Gained Weight

    You've made some improvements to your diet, you're moving your body more, and overall taking better care of yourself than you were before. 

    And then, you step on the scale and realize you've GAINED WEIGHT!

    Maybe it's happened during your regular weigh in, or maybe it's after you haven't focused quite as much on your health.

    Do not let gaining weight be the reason you give up. Or punish yourself by going on some intense, restrictive diet. 
     
    Friend, do I have permission to coach you through this?

    Join me on this week's episode as I coach you on what to do (and what not to do) to overcome this setback and to get back on track to living a fit, healthy, vibrant life. 
     
    When you’re ready to take the next step, here’s how I can help.

    ⭐️  For Women Over 50: Discover the 3 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 Women Facebook Community!

    ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

    • 17 min
    233: The 5 Day Diet Makeover

    233: The 5 Day Diet Makeover

    For the first time ever, I hosted a FREE 5 Day Diet Makeover Challenge for Women over 50. Nearly 2000 women from around the world came together for training, support, and to take simple steps to improve their lives. And what a week it was!

    Join me for this week's podcast as I share 5 BIG takeaways from the challenge, and the simple ways you can apply the teachings to live a fit + vibrant life.  
     
    When you’re ready to take the next step, here’s how I can help.

    ⭐️  For Women Over 50: Discover the 3 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 Women Facebook Community!

    ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

    • 23 min
    232: Thriving Through Menopause with Dr. Michelle Gordon

    232: Thriving Through Menopause with Dr. Michelle Gordon

    Menopause is a journey—one for which many of us arrive unprepared and surprised.  And for many, it's not a pleasant journey, rife with undesirable changes such as weight gain, mood swings, and sleepless nights.
     
    But what if suffering through menopause was optional?
    What if you could feel GOOD during menopause?
     
    Dr. Michelle Gordon (better known as Dr. G) believes that you can.
     
    Dr. G is the founder of The Menopause Movement - a community of women who have transcended the misery that can come with menopause. The women in The Menopause Movement are helping each other flourish through menopause and life. Dr. G is also host of The Menopause Movement Podcast.
     
    She’s a board-certified general surgeon who became a menopause expert out of necessity.
     
    When menopause hit her out of the blue with embarrassing hot flashes, crippling self-doubt, stubborn belly fat, and raging moods, she went to work to understand what was happening. Through trial and error on herself, she began to thrive.
     
    Her mission is to help you discover the secret to ditching MENO-Misery and making menopause the best time of your life the MENO-Mate way!
     
    Join in on my conversation with Dr. G to discover:
    ✔️WHY so many women struggle through menopause
    ✔️Specific foods to eat (and not eat) to minimize 'MenoMisery"
    ✔️The mindset shifts you must make to become vibrant, health and happy through menopause
     
    Plus, we answer YOUR questions about hot flashes, changes in skin, weight gain and more.
     
    To connect with Dr. G online:
    https://podcasts.apple.com/gb/podcast/the-menopause-movement-podcast/id1471592943
    https://www.drmichellegordon.com/podcasts/
    https://www.facebook.com/drmichellegordon
    https://www.instagram.com/drmichellegordon/
    https://twitter.com/michelleegordon
     

    When you’re ready to take the next step, here’s how I can help.

    ⭐️  For Women Over 50: Discover the 3 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 Women Facebook Community!

    ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

    • 59 min

Customer Reviews

4.9 out of 5
105 Ratings

105 Ratings

postmeno ,

Inspiring and real

Tanja is a delight. She is authentic and her heart is 💯 % in her work and she wants the very best for her clients. Her podcasts are chalked full of practical, doable and useful information. Her energy is contagious! Follow her FB group, Fit and Fabulous for daily support and encouragement in your journey. I’ve learned a great deal and I bet you will too! 💛💪

mayreend ,

Great info

I found Tanja last year and enjoy her frank, realistic, humorous podcasts motivating. She always has great doable tips to keep my head in the “long game”. She offers encouragement and on going support on her Fit & Vibrant Facebook page. Even though the 5 day challenge is over I’ll continue to follow her podcasts. They keep me on track and give useful, important “ food for thought”. Thanks Tanja 👍

Grateful Melanie 😁 ,

Helpful! Inspiring! Doable!

I first heard Tanja speaking as a guest on another podcast. I loved what she had to say and the way she said it. I knew I had to check her out! Tanja is knowledgable, motivating and genuine. Every episode I experience ‘aha’ moments and come away with a handful of things I want to try. This podcast is worth your time!

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