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
    • 4.7 • 90 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!

    396: 9 Longevity Practices with Celine Vadam

    396: 9 Longevity Practices with Celine Vadam

    Do you want to live a fit, vibrant life for many, many years?
    Do you want to ENJOY those years?
    Do you want to do it without following complicated or arduous plans?
    If so, you are going to LOVE my interview with Celine Vadam.
    Celine Vadam, is a holistic health and lifestyle coach, yoga teacher and host of Blue Zones Retreat.
    Join our conversation as we discuss:
    The 9 health practices for longevity
    The power of community and connection on our health and enjoyment of life
    Simple nutrition principles to follow
    What are Blue Zones
    How to curate an environment that makes health living EASIER
    Whether we really need as much protein as ‘they’ say we do
    How to get started
    The importance of looking at wellness on a more holistic perspective (not just diet/exercise/supplements)
    I would love to hear what YOUR biggest takeaway was from the conversation or from watching the documentary on the Blue Zones.
    -Tanja x
     
    Get in touch with Celine and learn more about the Blue Zones:
    http://www.bluezones.com/retreats
    Instagram: https://www.instagram.com/bluezones/
    Instagram: https://www.instagram.com/celinevadam/
    LinkedIn: https://www.linkedin.com/company/bluezones/mycompany/
    LinkedIn: https://www.linkedin.com/in/celine-vadam/

    • 56 min
    395: 3 Things I Heard This Week to Help You Create Change

    395: 3 Things I Heard This Week to Help You Create Change

    In the last few months, I have been eating more plant based meals, and less meat, dairy and eggs. 
    When I learned about a local plant based cooking class (that included a lot of tasty samples), I said YES PLEASE!

    At the beginning of the class, one gentleman gave a presentation on the benefits of plant based meals. What piqued my interest more than the benefits of eating more fibre and veggies, was what he said about creating CHANGE.

    Whether you are working on eating less sugar, more plants, less alcohol, exercising more or ANYTHING at all, this podcast is for you.
    In fact, even if you're not working on anything at all, this podcast is still for you ❤️
    Press play and let's chat!

    -Tanja x
     
    If this podcast helps you in anyway, I would love for you to help me spread the message by:
    1. Leaving a review on iTunes or wherever you listen to podcasts,
    2. Share this podcast with a friend
    3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!


    LINKS:
    Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply
    Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be 
    Follow me on Instagram: https://www.instagram.com/tanja_shaw/ 
    Follow me on Facebook: https://www.facebook.com/tanjamshaw 
     
     

    • 16 min
    394: Why Calorie Restriction Is Not Working

    394: Why Calorie Restriction Is Not Working

    Eat less. Move more.
    Count your calories. Or points. Or macros.
    Eat at much protein and fat as you want but avoid carbs and sugar.
    Eat anything you want as long as it fits your macros.
    Just follow this simple meal plan.
    Only eat within a 8 hour window.
    Stop eating after 7.
    How many of these have you tried to lose weight?
    How is it working for you?
    You might have heard someone argue that you shouldn't cut carloies, you should just avoid carbs instead. Or that instead of restricting calories, just focus on the TIME you eat. That weight loss has nothing to do with calories, just hormones.

    Someone else says that you should cut meat and all animal products. And that you NEED breakfast and that fasting will tank your hormones.
    And perhaps BOTH can be right for somebody, but the real question is...
    Why are you going to food when you're not hungry?
    Learning and focusing on nutrition is both necessary to lose weight AND a distraction from working through your emotional eating, all or nothing thinking, binge eating, perfectionism, people pleasing and feelings of unworthiness.
    You might not believe it, but you do deserve to feel good.
    Press play and let's chat!
    -Tanja 


    If this podcast helps you in anyway, I would love for you to help me spread the message by:
    1. Leaving a review on iTunes or wherever you listen to podcasts,
    2. Share this podcast with a friend
    3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!


    LINKS:
    Schedule a 45 minute call to learn more about working together: www.tanjashaw.com/apply
    Free Quiz: Uncover Your weight Loss roadblocks: https://quiz.tryinteract.com/#/63113287ad02da00168262be 
    Follow me on Instagram: https://www.instagram.com/tanja_shaw/ 
    Follow me on Facebook: https://www.facebook.com/tanjamshaw 
     
     

    • 30 min
    393: The Foundational Habits to Lose Weight in Midlife and Beyond

    393: The Foundational Habits to Lose Weight in Midlife and Beyond

    Most women I work with are either in perimenopause, or are postmenopausal (makes sense as I work with women in midlife and beyond, and menopause is technically just one day).
    They tell me “what worked before is no longer working… it's my hormones.”
    It’s TRUE that hormones change and that hormones can absolutely affect your weight loss. 
    But so often we focus so much on the fact that our hormones are changing that it distracts us from the thing that is actually getting in our way, which is our basic habits.
    Things like…


    ✨constantly being on your phone
    ✨not prioritizing sleep
    ✨not getting enough movement 
    ✨not getting enough sunlight
    ✨having a to-do list of 37 things that you're never getting done
    ✨your negative self-talk
    ✨eating carb heavy meals or not enough protein + fibre
    ✨the extra-curricular eating that ‘doesn’t count’


    So yes, hormones can change, and they can affect weight loss, but start with the foundations.
    Press play on today's episode to dive into the foundational habits to improve your energy, lose weight, and simply feel GOOD in midlife and beyond. 
    -Tanja x


    P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by:
    1. Leaving a review on iTunes or wherever you listen to podcasts,
    2. Share this podcast with a friend
    3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!
     

    • 23 min
    392: The Five Roadblocks to Losing Weight

    392: The Five Roadblocks to Losing Weight

    You WANT to lose weight. You WANT a healthier relationship with food. You WANT to get off the on-again-off-again diet cycle.

    I believe you.
    And yet... you still don't put in the effort. You don't get help. You let life get in the way.
    What gives?

    Press play and join me to discover the five most common roadblocks to losing weight.

    If you this message resonates with you and you are ready to OVERCOME your roadblocks to weight loss, let's chat. Go to www.tanjashaw.com/apply to book a 45 minute call to learn more about working together. 
    I'm so glad you're here!
    -Tanja x
    P.S. If this podcast helps you in anyway, I would love for you to help me spread the message by:
    1. Leaving a review on iTunes or wherever you listen to podcasts,
    2. Share this podcast with a friend
    3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!

    • 31 min
    FVY 391: What Type of Meditation Practice is Best for You? With Jeff Patterson

    FVY 391: What Type of Meditation Practice is Best for You? With Jeff Patterson

    “Less stress, more calm” is one of my goals. And it’s been a goal for the past 6 years.
    Some days I live into that goal. I feel joyful. Light. Present. Grateful. Calm.
    Many days I don’t.
    And while I KNOW that a meditation practice would help… and yet as I write this I am wildly inconsistent.
    Five weeks on. Four months off.
    Three days on. Two years off.
    I know I’m not alone. And that’s why I’m thrilled to have Jeff Patterson on the Fit and Vibrant You Podcast.
    Jeff Patterson has over 36 years of experience, practicing and teaching the meditative and martial arts. As the founder of Northwest Fighting Arts/Portland Tai Chi Academy, where he emphasizes the transformative power of meditative and martial arts practices, particularly the yielding concept.
    In this podcast, Jeff shares
    Why meditation is beneficial (and why it might initially be hard to get started) The three types of meditation and finding the best meditation practice for you Common myths about meditation that might lead you to believe ‘you’re doing it wrong' Simple tools to get started If you want less stress and more calm in your life, press play and take a listen to my conversation with Jeff Patterson.
    -Tanja x

    Get in touch with Jeff:
    https://www.theyieldingwarrior.com/membership/
    https://www.theyieldingwarrior.com/book
    https://portlandtaichiacademy.com

    https://www.instagram.com/theyieldingwarrior/
    https://www.instagram.com/northwest_fighting_arts/
    Northwest Fighting Arts's Creator Profile
     

     

    • 43 min

Customer Reviews

4.7 out of 5
90 Ratings

90 Ratings

Health minded momma ,

Fabulous podcast!

Incredible information that Tanja covers! Important topics we could all benefit from.💪🏼

ChristineLine ,

Tanja is the REAL deal!

This show is a gem! 💎 Tanja is the real deal when it comes to all things body image,
Health and living a joyful life. She meets us where we are without judgment while encouraging us to look at our bodies, health and life in a completely new way!

sarah englishlady ,

Thanks for sharing Dec 18th

Hope doing well. Great show. Open, honest and real.

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