Ascend Lifestyle Performance Podcast

Can food freedom and weight loss goals co-exist? Can you love your body and still want to lose weight? Can you have discipline without rigidity? In a world of polarized views, it's easy to fall into the trap of black and white thinking, and to end up confused and stuck in a pattern or all-or-nothing actions. If you want to find that middle ground of consistency and sustainability, WHILE getting results and loving the journey, you're going to want to listen to my conversation with Jess Brown. We cover:

"When you’re not used to being confident, confidence feels like arrogance. When you’re used to being passive, assertiveness feels like aggression. When you’re not used to getting your needs met, prioritizing yourself feels selfish. Your comfort zone is not a good benchmark." One of our members posted this quote from Dr. Vassilia (@junocounseling) to our members' Facebook group a while back. It's the kind of thing you see on social media and think 'so true'... and then move on to the next thing. Let's dive in to this a bit more. I think there's a lot that we can take from these words, and apply to our journey. Hit play on the podcast and let's go! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant5

I said the D Word! Call it a diet, lifestyle, eating habits, I am simply referring to the food that you put into your mouth. Undoubtedly, what you put into your body impacts how your body looks, functions, and how you feel. There are plenty of eating styles and ‘diet plans’ to choose from: from Atkins to the Zone, vegan to paleo, low fat to high fat and everything in between. Proponents of each diet tout that their plan is better because of X, Y and Z, and each are backed up with plenty of before and after photos and success stories. Some even have legitimate scientific evidence to ‘prove’ that the plan works. However, you might try the latest and greatest diet and feel terrible... while your friend thrived on it. She might have lost weight while you had intense cravings and digestive issues.  There is no ‘best diet for all humans. We have different genetics, lifestyle preferences, and tastes. But there may be a ‘best diet’ or ‘best way of eating’ for you.  In this podcast I dive into a few of the key questi

Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you’re stressed? It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead.  “O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever. You KNOW that eating doesn't really help resolve the cause of the stress, but in the moment, the chips, chocolate or wine are calling (um.... screaming) at you to take the edge off. Join me as I dive into a three-prong approach for reducing stress eating and some in the moment strategies to handle stress without food. Press play and let’s go! -Tanja When you’re ready to take the next step, here’s how I can help. ⭐️  Learn the 3 Critical Mistakes women 50+ make when trying to lose weight, and what to do instead at www.fitvibrantguide.com ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and hap

Have you ever thought that maybe you don't 'want it' enough (the weight loss results) because you're not doing what it takes? That if you had a WANTED to lose weight more, you'd stick to your plan? You'd drink your water, go for a walk to unwind instead of going to the wine, and close the kitchen after dinner?  I believe that you do WANT it enough. But what you might not have created is the WANT to do what you need to do to lose the weight.  You see, as humans, we are motivated by pain and pleasure. We move toward pleasure and away from pain. You get pleasure from overeating. You get pleasure from the sweets and crunchy snacks. You minimize pain when you drink wine when you're stressed.  What if you started changing what you link pain and pleasure to so that you increase your motivation and desire to make choices that will get you closer to your goal, and lessen your desire to make poor choices. In this podcast you’ll learn how to do just that! Listen in and TAKE ACTION. And if you're enjoying the podcast,

I often get asked "how do I take care of myself without feeling guilty?" There's actually two parts to this: 1. How do I take care of myself 2. How can I stop feeling guilty when I put myself first And friend, we're going to dive into both parts in today's episode.  I'm so excited you're here because this is a topic that comes up a lot. We put everyone else's needs before our own, and end up feeling exhausted, underappreciated, resentful and frustrated (and with unwanted pounds). That's about to change. YOU deserve to take care of yourself. Press play, and join me to work on the mindset around self care, plus some simple strategies to actually do it. I'm glad you're here! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ The Self Sabotage Solution 5 Day Challenge starts TODAY! It's not too late to join. Go to www.sabotagetocontrol.com to join. ⭐️ Empowered Weight Loss starts on September 26! Learn more at www.sabotagetocontrol.com/signup  ⭐️ Get the Wake Up Call: Inspiratio

Have you ever looked at other people's success and thought "I can't do that because _________". That somehow they are different from us? I certainly have. We think that somehow things are easier for them. Or they possess some natural talent that we don't have.  And these thoughts serve us... they make us feel better for settling for the status quo.  We can feel better for settling, or we can feel better for achieving what we really want.  Friend, press play and join me for a quick kick in the butt to overcome some of the sneaky thoughts holding us back so that you can keep pressing on toward your goals.  And be sure to grab your spot in the FREE Self Sabotage Solution 5 Day Challenge. We get started on September 19. Go to www.sabotagetocontrol.com to register! Keep going! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Registration for the FREE Self Sabotage Solution 5 Day Challenge is open! Go to www.sabotagetocontrol.com to register. ⭐️  Want to learn more about working w

Good morning!  On this week's podcast I share 3 reasons why you fizzle out on your weight loss journey. It's so common to start strong; you're excited! You're motivated! You believe that THIS TIME will be different. But over time, you find yourself slipping back to old habits. Things aren't quite as exciting anymore. You're bored. You lose focus.  Once you know about these three common reasons you fizzle out, you can do something about it! Let's do this. And be sure to grab your spot in the FREE Self Sabotage Solution 5 Day Challenge. We get started on September 19. Go to www.sabotagetocontrol.com to register! Keep going! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Registration for the FREE Self Sabotage Solution 5 Day Challenge is open! Go to www.sabotagetocontrol.com to register. ⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier v

You have ditched the diet cycle, and have normalized your relationship with food, and you're actually nice to yourself (most of the time anyway ;), but you want more. You really do want to lose some more weight, or level up your fitness, but you're afraid that you'll revert back into the diet obsession.  There are many people out there who say that intentional weight loss is the cause of diet obsession and self hate.  I strongly disagree.  I believe you can have a joyful, peaceful relationship with food AND pursue weight loss goals.  I believe you can lose weight without being obsessed with your diet.  I believe you can fine tune your eating habits without falling into the 'all or nothing' trap. I'm really glad you're here. Let's dive in!   If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/ -Tanja x When you’re ready to

There is no single, optimal diet for every person. In this episode of the Fit + Vibrant You Podcast I share my thoughts on WHY you might be confused about what to eat and to bring some clarity to all the confusion and misunderstanding that's out there in order to help you make more informed and better choices for your own dietary approach. I'm really glad you're here!  If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/ -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Save the date! The Self Sabotage Solution 5 Day Challenge starts September 19.  ⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewa

If you believe it, you can achieve it. Undoubtedly, you’ve heard that quote before. We say it, we take it as lip service. But take a moment to really think about what it means. Let it sink in. If you believe it. You can achieve it. The inverse would be: if you don’t believe it. You can’t achieve it. Do you believe you yourself? Do you believe you can achieve your goals? That you can lose the weight and keep it off? That you can create a permanent lifestyle change? Get out of debt? Get that job? Build your business? Do you believe, without a shadow or a doubt that you can reach your goal? If the answer is no, this podcast is FOR YOU I'm so glad you're here.  If you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/ -Tanja x When you’re ready to take the next step, here’s how I can help.   ⭐️  Want to learn more about working with me?

Today I am answering YOUR questions on the Fit + Vibrant You Podcast.  I answer your questions on carbs, how many calories a post menopausal women needs, journalling, how to stop the spiral once it starts and how to become aware of the bad habits you do without thinking.  This is your show, and if you have a question you’d like me to answer on the podcast, please email me at tanja@tanjashaw.com, or DM me on social media (Instagram is best: instagram.com/tanja_shaw) Grab your ear buds, press play and let’s go for a walk (or drive) together! -Tanja x Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/ When you’re ready to take the next step, here’s how I can help. ⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to beco

Hello friend! Today on the podcast i'm sharing a few of my favourite tool and mindset shifts that have helped me get consistent and stay consistent. Let's have a chat about...

You've probably heard somewhere along the way that you shouldn't compare yourself to others. Or the only person you should be better than is who you were yesterday. These quotes and statements make really lovely quote cards, but making it a practice is a very different story. We DO compare ourselves to others. It's normal, and sometimes it's even helpful. And sometimes it's not helfpul to compare yourself to where you were yesterday. Join me for some real talk on comparison mode. As you listen, check in where YOU are at on the comparison spectrum, and apply any of the tools I share that resonate with you (and leave the rest :)  Thanks for listening! And if you are loving the podcast it would mean a lot to me if you left a review on iTunes or wherever you listen to the podcast. I create a little tutorial on how to leave a review: https://www.tanjashaw.com/how-to-leave-an-itunes-review/ -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Want to learn more about working with me? Let

You've heard it before: "Just take one small step forward" "Big journeys begin with small steps" "A little progress each day adds up to big results" "Just walk 5 minutes." It makes sense logically, but when it comes to making it a practice, we often hit some roadblocks. This week on the Fit and Vibrant You Podcast, I break down why taking 'just one small step forward' might not be working for you, and most importantly, what to do instead. Friend, I'm really glad you're here. Press play, go for a walk, and let's chat! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Want to learn more about working with me? Let's chat: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.  

If what you were doing is no longer working, doing the same thing, but harder, is not the answer. It's frustrating! And sometimes it can be hard to find the answers you need. Your body has changed. It only makes sense that what you do to take care of your body will change too. This week I’ve invited Dr. Beth Westie on the Fit + Vibrant You Podcast to share for a conversation on women's health and hormones. We cover:

Hello there! I get asked A LOT about consistency. Most people think they know what consistency is (I go over what it ACTUALLY is in this podcast), but have not yet figured out how to make it happen. A lot gets in our way... and 99% of what gets in the way is OURSELVES. Press play on this podcast, listen in, and then take action. I'm glad you're here. -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.  

Hello there! Do you ever feel like you're managing all the tasks in your life-for your household, career, relationships, your own health- and you check all the boxes, but never really feel like you're getting anywhere? And overtime, your motivation to do the things wanes? Me too.  Doing the THING to get you to where you want to go will not get you there if you're missing this critical step. Friend, you deserve to feel good.  Press play on this podcast, listen in, and then take action. I'm glad you're here. -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Fit + Vibrant LIVE IT is now open! Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite podcast player.  

Hello there! SO MANY women say this will make their life easier, that doing this one thing will dramatically improve their eating habits (and it's true, it will) ... but then don't. I'm talking about meal prep and meal planning.  So what gets in the way? As it turns out, lots.  The bandwidth to get started, perfectionism, limiting beliefs, overcomplicating it, and time.  The quickest way forward is not to DO more, it's to BREAK THROUGH the barriers that are getting in the way. Join me on this week's podcast as we SIMPLIFY meal prep and planning so that you can save time in the kitchen and get rid of the "what do I eat?" question.  When you’re ready to take the next step, here’s how I can help. ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community!

Good morning friend! Today I am answering YOUR questions on the Fit + Vibrant You Podcast, and you've asked some good ones! I answer questions on BMI and weight and how to track progress, how to start without feeling overwhelmed, staying consistent when progress is slow, how to put your fork down when you're no longer hungry and how to make those habits actually stick.  This is your show, and if you have a question you'd like me to answer on the podcast, please email me, or DM me on social media (Instagram is best: instagram.com/tanja_shaw) Grab your ear buds, press play and let's go for a walk (or drive) together! When you’re ready to take the next step, here’s how I can help. ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to