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

    • Health & Fitness
    • 5.0 • 5 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!

    385: What Helps Me When I'm Stressed, Overwhelmed and Can't Sleep

    385: What Helps Me When I'm Stressed, Overwhelmed and Can't Sleep

    Ever feel overwhelmed, stressed and unable to sleep?

    Me too.

    It can feel all-consuming.
    You feel uptight in your body. You feel disconnected. You are in your head. You KNOW you should be grateful, but you can't seem to feel it. I used to be overwhelmed all the time. My tendency towards perfectionism didn’t help. 
    I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time.
    Join me today as I share the exact mindset shifts and strategies (right from my journal!) that I used to work through my most recent episode of the whirl of stress, fear, doubt and "I have too much to do" feelings.  
    I am so glad that you’re here. Hit play, and let’s talk!

    • 21 min
    384: Essential Oils as a Tool for Emotional Eating with Kari Davis

    384: Essential Oils as a Tool for Emotional Eating with Kari Davis

    Let me ask… how’s your stress level?
    Do feel present and calm in life?
    Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off?
    If so, you’re not alone. And essential oils can help.
    I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a ‘how-to’ for those of us who are new-ish to using them.
    In our thirty-ish minute conversation, you’ll walk away knowing…
    ❤️ How essential oils helped her through the loss of her husband
    ❤️ How to get started with essential oils without the overwhelm
    ❤️ The specific essential oils that can help reduce stress, cravings and emotional eating
    Kari Davis (The Well- Health and Wholeness Podcast), is founder of http://thewellteam.com and a certified Holistic Life Coach and an essential oils educator.   Kari is passionate about empowering women with the tools they need to reclaim their life through self care, health and finding their identity while embracing the idea of a natural and non-toxic lifestyle in their products and mindset.  Kari and her husband, Bobby, live in Naples, Florida with their combined five children.
     
    Connect with Kari:
    Facebook Community: http://www.bit.ly/thewellfbgroup
    http://www.thewellteam.com
    Instagram @‌karidavis_thewell
    Morning Routine Download:
    www.thewellteam.com/morningroutine

    • 32 min
    383: Fitness Trackers: Helpful or Harmful?

    383: Fitness Trackers: Helpful or Harmful?

    For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier.
    And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout.
    I liked knowing how far I ran, or how fast I ran.
    And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day).
    In this week's podcast I share WHY I decided to retire my watch, but I'm not saying you should do the same.
    Like any tool, whether it be the bathroom scale or a kitchen knife, it depends on how it's used.
    A knife, for example, can create an amazing dinner for your family, or it can evoke serious harm.
    To use your tracker well, it's important to understand its uses and limitations. And that's exactly what I share in today's episode.
    If you're tempted to skip it because you don't want to give up your watch, this episode is especially for you. And once again, I'm not going to suggest you give it up.
    I will suggest that you reflect on your own relationship with your device and to assess if it is helpful for you. 
    Press play and join me for this chat!
    I'd love to know your thoughts... do you love your tracker? Do you have a rocky relationship with it?

    Always listening, 
    -Tanja x

    • 25 min
    382: Consistency in Fitness with Kelly Howard

    382: Consistency in Fitness with Kelly Howard

    Ah… Consistency.

    You may not see it as the ‘secret’ to losing 20 pounds on the cover of Women’s World, but we both know that it is THE KEY to long term, lasting change.
    So how do we do it?
    That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about.
    Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life.
    Tune in for these gems to crack the code on consistency…
    ❤️ WHY small changes actually create results FASTER than starting big
    ❤️ The 4 myths of fitness that keep you from reaching your goals (are you doing them?)
    ❤️ How layered accountability can be the missing link to sticking with your goals for the long term
    Enjoy my conversation with Kelly!
    -Tanja x
    Connect with Kelly online:
    Website: https://fitisfreedom.com/
    Facebook Page: https://web.facebook.com/FITisFREEDOMNow/
    Facebook Group: https://web.facebook.com/groups/kellyhoward
    Instagram: https://www.instagram.com/fit_is_freedom/
    LinkedIn: https://www.linkedin.com/in/kelly-howard-fitisfreedom/
    YouTube: https://www.youtube.com/@fitisfreedom216
    Free copy of Kelly's eBook: https://fitisfreedom.thrivecart.com/ebook/

    Fit is Freedom Podcast: https://podcasts.apple.com/us/podcast/fit-is-freedom-with-kelly-howard/id1433779759

    • 52 min
    381: 5 Reasons You Don't Maintain Your Weight Loss Results

    381: 5 Reasons You Don't Maintain Your Weight Loss Results

    Are you great at losing weight... but not so great at keeping it off?
    Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle. 
    In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle. 
    Press play because you deserve to feel good!
    -Tanja x
    P.S. Registration for the 5 Day Foundations of Fat Loss Challenge is now open. To sign up for FREE go to www.tanjashaw.com/challenge
     

    • 25 min
    380: Living a Life on Purpose with Gina Farrar

    380: Living a Life on Purpose with Gina Farrar

    Have you ever wondered what your purpose is?
    Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change?
    No matter where you are in this journey of life, you’re going to LOVE my conversation with Gina Farrar.
    Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond.
    In this episode we explore:
    The secret to finding your purpose so that you feel more fulfilled in life
    The most common beliefs that get in the way of living a purposeful life (and how to change them)
    Key strategies, routines and mindset shifts to navigate the different seasons of our life with joy and gratitude
    I’m so glad you're here and I hope you enjoyed my conversation with Gina!
    -Tanja x
    Connect with Gina online:
    http://www.feminineroadmap.com
    https://www.instagram.com/feminineRoadmap
    https://www.facebook.com/feminineRoadmap
     

    • 51 min

Customer Reviews

5.0 out of 5
5 Ratings

5 Ratings

Latte_Lady ,

Brilliant + Supportive!

The ‘Fit and Vibrant You’ podcasts are just a brilliant way to surround myself with practical advice and support whenever I need it. The podcasts cover so many different topics and have helped me to stay on track with my healthy eating many times over the last few years. Through the podcasts ( and the Fit + Vibrant programme), I have lost weight and maintained it; through Tanja’s support as well as the podcasts, I have overcome the challenges of holiday eating and finally, I have a better understanding of how my ‘all or nothing’ thinking has sabotaged my wish for a healthy lifestyle. The podcasts alone are jam packed with practical insights and ideas!

Geraldine L Brown ,

Great Content and information

I have just completed Tanja’s Fit + Vibrant 50 programme, which I found through this podcast.

Tanja is authentic, passionate and a great coach with a supportive and no nonsense approach to her work. I have loved working with her and having her in my corner.

This podcast reflects what Tanja teaches and practices and is always full of great information and advice to improve how you can take better care of yourself and live a better, happier and more fulfilled life. Each podcast feels like a coaching session and I always take something away to try out.

Thank you Tanja for inspiring me to live better and to keep going.

Roydimeo ,

Tanja is great

This show is aswome. Tanja is fun and engageing and I love the variety of topics and guests she has on her show. The advice is very practical and easy to implement.

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