99 episodios

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

    • Nutrición

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!

    184: 3 Diet Myths that Need to DIE

    184: 3 Diet Myths that Need to DIE

    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.

    Press play and let's go!
    If what I say resonates with you, and you'd like to learn more about how we could work together, here's your next step:
    ⭐️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

    • 30 min
    183: Is Your Self Judgement Keeping You Stuck?

    183: Is Your Self Judgement Keeping You Stuck?

    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 to find out how judging ourselves gets in the way from weight loss, the sneaky ways it shows up, and most importantly, how to stop doing it. 

    Links mentioned in the show:

    💕Judgement Versus Discernment
    When you’re ready to take the next step, here’s how I can help.
    ⭐️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

    • 29 min
    182: Is Your Fear of Judgement Keeping You Stuck?

    182: Is Your Fear of Judgement Keeping You Stuck?

    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 handle (as in actually eat them away... by eating the oreos or handful of cereal or fix of your choice).

    Tune into this week's podcast to explore where judgement might be keeping you from living the life you deserve, and more importantly, how to overcome this self-defeating fear. 
    Links mentioned in the show:

    💕"You Need to Calm Down" By Taylor Swift
    💕Atomic Habits by James Clear (affiliate link... Amazon gives me a few cents for each purchase ;)
    💕How to Love Your Body
    When you’re ready to take the next step, here’s how I can help.
    ⭐️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

    • 37 min
    181: Is Weight Loss About Calories or Hormones?

    181: Is Weight Loss About Calories or Hormones?

    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 fat. 

    So which is it... calories or hormones?
    Is the age old recommendation of 'eat less, move more' a thing of the past? 
     
    Press play on this week's podcast as I answer this question and give you clear steps to move forward to become a fitter, stronger, healthier version of yourself. As always, I promise a no-nonsense common sense approach, some kindness and a bit of tough love ❤️

    If you're looking for more, here's how I can help:
    ⭐️FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse
    ⭐️Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player. I appreciate you tuning in!
     

    • 34 min
    180: These Words Drain Your Energy + Will Power: Do You Use Them?

    180: These Words Drain Your Energy + Will Power: Do You Use Them?

    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 ‘good’ for a few days, or weeks then falling right back into bad habits?
     
    THIS might be the reason. Press play, make a few simple swaps in your language and you could notice a huge improvement in your ability to say no to the second helping of supper or the cookie in your office lunchroom. 

    If you're looking for more, here's how we can help:
    ⭐️Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com
    ⭐️FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse
    ⭐️Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness
    ⭐️Free Facebook Group: It’s called Get Fit Chilliwack as its powered by Ascend, and we’re in Chilliwack. But you can join even if you’re not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You’ll get the invite as soon as you download the free home workout guide above)

    • 26 min
    179: Creating Structure + Routine Through COVID-19

    179: Creating Structure + Routine Through COVID-19

    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, putting intention into your day, and being flexible with your path. 
     
    Grab your ear buds and let’s go!
     
    When you’re ready to take the next step, here’s how we can help..
    Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com


    FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse


    Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness


     Free Facebook Group: It's called Get Fit Chilliwack as its powered by Ascend, and we're in Chilliwack. But you can join even if you're not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You'll get the invite as soon as you download the free home workout guide above)

    • 16 min

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