Cover image of Fit + Vibrant You
(46)

Rank #122 in Nutrition category

Health & Fitness
Mental Health
Nutrition

Fit + Vibrant You

Updated 13 days ago

Rank #122 in Nutrition category

Health & Fitness
Mental Health
Nutrition
Read more

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!

Read more

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!

iTunes Ratings

46 Ratings
Average Ratings
44
1
0
0
1

Fabulous!

By dhakjs - Apr 22 2019
Read more
Love the emotional, psychological content along with the fitness content. Keep it up!!

The Feel Good Podcast

By mariejaxson - Jul 06 2018
Read more
Tanja provides great insight to help you live a better life!

iTunes Ratings

46 Ratings
Average Ratings
44
1
0
0
1

Fabulous!

By dhakjs - Apr 22 2019
Read more
Love the emotional, psychological content along with the fitness content. Keep it up!!

The Feel Good Podcast

By mariejaxson - Jul 06 2018
Read more
Tanja provides great insight to help you live a better life!
Cover image of Fit + Vibrant You

Fit + Vibrant You

Latest release on May 25, 2020

The Best Episodes Ranked Using User Listens

Updated by OwlTail 13 days ago

Rank #1: 138: Calling All Carbaholics, Sugar Addicts and Emotional Eaters

Podcast cover
Read more

Do you identify as a carbaholic? Emotional eater? Sugar addict?

If so- listen in. I’d love to hear what you think!

Journal Giveaway: www.ascendfitnesslifestyle.com/fvycontest

Jul 15 2019

29mins

Play

Rank #2: 118: 3 Tips to Make Fat-Loss Meals for Busy People

Podcast cover
Read more

They say abs are made in the kitchen, but it can be challenging to find the time to plan and prepare meals to hit your goals when you’re busy. As a mom, wife and business owner, I get it!

Join me in my kitchen as I share 3 tips to make fat-loss meals for BUSY PEOPLE so that you can CONSISTENTLY eat well and make progress toward your goals!

Listen in, and then TAKE ACTION!

Ditch the Diet + Lose Weight (FREE COURSE)  www.tanjashaw.com/freecourse

Feb 25 2019

31mins

Play

Rank #3: 119: How to Ditch All or Nothing Thinking

Podcast cover
Read more
Are you either 100% in, or completely off the wagon?  Many people identify as ‘all or nothing’ thinkers. They are either being really ‘good’, where they are completely on track with their planned meals and workouts, OR they ‘cheat’ with one too many glasses or wine or a bag or chips, and then throw in the towel for the rest of the day, week, or month. 

It’s black and while. All or nothing. And this type of thinking is one of the most common reasons people fail to lose weight, or fail to keep off the weight they fought so hard to lose.

We know, cognitively that this type of thinking isn’t helpful with it comes to weight loss. After all, no one would think that have three pieces of cheese cake just because they had one would help weight loss. But our emotions still seems to steer us to this way of thinking.

Listen in, and then TAKE ACTION!

Mar 04 2019

28mins

Play

Rank #4: 134: Keeping Fit Through Menopause with Jenny May Clermont

Podcast cover
Read more

The body changes as we age, especially through peri-menopause and menopause. Bring on the sleepless nights, midsection weight gain and stronger urge to wind down with a glass of pinot.

True, our bodies change. Also true: there are a few SIMPLE things you can do to help your body as she transitions through menopause. 

In this interview with Jenny May Clermont, you'll learn:

  • Why we gain weight around the midsection, and what to do about it
  • The right kind of exercise to support your body into your 40s and beyond (and you don't need to log long hours on the treadmill)
  • Simple in the moment strategies to reduce stress and balance your hormones
Jenny May Clermont walked away from a successful 15 year career as a chemist (most of which revolved around hormone therapy products) to educate people on how to LIVE better through nutrition and movement.

Jenny May has over 25 years of research on diet and exercise with the purpose of gaining a deeper understanding in regards to how diet and exercise affects your hormone profile, performance and body fat levels. Jenny May believes that whether you are over 40 and want to lose belly fat or an equestrian trying to enhance your riding performance or an athlete (or weekend warrior) looking to run faster, jump higher, and play harder you should receive the same quality of training and care as a professional / Olympic level athlete, which is why Jenny May seeks to be the best by learning from the best coaches in the health & wellness industry.

Certifications: ISSA, Biosignature Modulation, HKC, FMS, Author of Menopausal Fitness & You, Bachelors of Chemistry

Get in touch with Jenny May: http://jennymaysays.com/

Links + Events Mentioned: Summer Shape Up: www.ascendfitnesslifestyle.com/summer19 www.ascendfitnesslifestyle.com/anytimeworkout

Jun 17 2019

44mins

Play

Rank #5: 142: The Hormone Lie with Justine Cécile

Podcast cover
Read more

She's back! I'm thrilled to welcome Justine Cécile back on the FVY podcast to dive deeper into the topic of HORMONES. Justine is a Functional Diagnostic Nutrition Practitioner who specializes in supporting  women who are struggling with raging hormones, even when they are on hormone therapy.

You'll discover:

  • why hormone levels aren't the problem (and what is, and what to do)
  • what it actually means to 'balance your hormones'
  • three very actionable things you can do today to start thriving at any age

Aug 12 2019

52mins

Play

Rank #6: 174: Stronger Fitter More Resilient Through COVID-19

Podcast cover
Read more

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.



It would be so easy to throw in the towel and abandon your health, fitness, and weight loss goals. After all, we are in a crisis. What does it matter if we get up and do our strength workout or make the healthier choice at dinner?



It matters. It has always mattered, and it matters more even more right now.

Our health has never been more important than it is right now. We need to make our physical and psychological health a priority to stay strong, both for ourselves and those we may have to care for. We want to strengthen our immune system when we need it most.

While there are many things we can’t control right now, we CAN control how we choose to think and act at this time. My goal is to help transform panic into preparedness, problem-solving, and purposeful action. 

Even in the most scary, uncertain times, there’s always opportunity. We don't get stronger by always lifting the same weights - we have to lift heavier if we want to get stronger. We have an opportunity now to do some heavy mental and emotional ‘lifting’. I believe that if we pull together, we’ll make it through AND I believe we will grow stronger, wiser, and more resilient.

I’m planning to come out stronger in every way. Will you join me?

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

1. We have just launched registration for Ascend Together- we kick things off on April 6th! For more information or to register go to www.ascendtogetheronline.com 2. Subscribe to the Podcast on iTunes or your favourite podcast player app.

3. Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

Mar 23 2020

22mins

Play

Rank #7: 164: 3 Things My Clients do to Transform their Body

Podcast cover
Read more

What you eat matters. A lot. Whether you want to lose or maintain your weight, improve your health, have more energy, or maintain your current health, nutrition matters.

In this week's podcast, I share THREE things that every single one of my clients do to transform their body, AND to create a permanent lifestyle change. My goal is not to help you lose weight/ improve your health for a few weeks or months, my goal is to help you feel really good in your body and create a lifestyle that you LOVE... for LIFE. 

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

  1. Subscribe to the Podcast on iTunes or your favourite player app.
  2. Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
  3. If you’re in Chilliwack, we have 5 spots left in  the Chilliwack's Biggest WinnerClick here for more info or to sign up.

Jan 13 2020

33mins

Play

Rank #8: FVY 109: 9 Ways to Raise your Level of ENERGY + HAPPINESS

Podcast cover
Read more

"A power plant doesn't have energy, it generates energy" -Brendon Burchard

Energy + happiness may not always come to you, but you can CREATE it. You can generate your happiness and create more positive energy, more positive feelings in your life by intentional habits.

In this podcast you'll discover:

  • 9 very actionable ways to raise your level of energy and happiness in your life
  • Why starting small is the key to long term success
  • The daily habits to build momentum and keep inspired to reach your goals and live your best life Let's do this!

Show notes are at www.tanjashaw.com/109 

Oct 01 2018

42mins

Play

Rank #9: 147: 147: Does the 80/20 Rule Really Work? With Juan Medrano

Podcast cover
Read more

Huge thank you to Juan Medrano for joining me on this week’s episode of the Fit + Vibrant You Podcast.

We have some fun chatting about :

✔️Why you should NEVER feel selfish about taking care of yourself (and how to actually change your mindset about that) ✔️Whether the 80/20 rule is accurate- and if so, how to apply it ✔️A few nutrition myths, such as “are carrots good for me?”

Juan Medrano is the owner of Movimento Fitness in St. Albert, Alberta. With a background in Human Performance and Athletic Development – specializing in Functional Training – Juan is passionate about enhancing the lives of those around him through the power of simple, safe and effective exercise and an empowered mindset.

Juan especially loves helping people new to fitness discover it’s life changing effects. He wants to help as many people as he can remove their limitations and enjoy a MUCH better quality of life. Juan is humbled to have been awarded the St. Albert Small Business of the Year in 2016. He’s been featured on several radio shows and blogs and has also co-authored the Best Selling Book Better, Faster, Stronger along with several other leaders in Functional Training in North America. Movimento Fitness will be celebrating it's 10th anniversary in 2020 and Juan cannot wait to continue sharing his passion for years to come!

Links: www.movimentofitness.ca www.facebook.com/MovimentoFitnessInc www.instagram.com/movimentofitnessinc

We hope you enjoy our conversation. And like always, don’t just listen in- take ACTION.

With love, Tanja x

Sep 16 2019

44mins

Play

Rank #10: 127: What to Eat for Fat Loss + All Day Energy

Podcast cover
Read more

What should I eat? How much should I eat? When should I eat? Are carbs bad for me?

It seems like nutrition is complicated- and it doesn't have to be.

Eating for overall health, energy and fat loss can be SUPER SIMPLE. 

Join me to discover the 6 simple guidelines to build better meals for fat loss, all day energy and overall health. And then, TAKE ACTION!I

Your friend + coach, Tanja x

Apr 29 2019

24mins

Play

Rank #11: 148: The Rules of Normal Eating with Karen Koenig

Podcast cover
Read more

If you struggle with emotional eating, disordered eating, mindless or compulsive eating, restricted eating or the up and down weight gain/ weight loss cycle- this podcast is for you.

I am delighted to welcome Karen Koenig to the Fit + Vibrant You Podcast. In our interview, she shares: ✔️What the ‘rules’ of normal eating are, and what a day of normal eating looks like ✔️The personality traits associated with disordered eating (and whether you can change them) ✔️What self compassion and body acceptance actually means- and how it can free you up to live a more meaningful life ✔️Why the typical advice on overcoming emotional eating and binge eating such as “wait 20 minutes so that you can feel full” “drink water” or “just stop binging” don’t work for the long term

For over 30 years, Karen has been helping dieters, emotional, compulsive and mindless eaters, and weight-cyclers become “normal” eaters. Karen is a licensed psychotherapist, motivational speaker and international author. She lives, teaches and practices in Sarasota, Florida. Karen is also the co-founder of the Greater Boston Collaborative for Body Image and Eating Disorders and a former member of the Professional Advisory Committee of the Multi-service Eating Disorder Association of Massachusetts.

Find Karen Online: Her website:www.karenrkoenig.com/ Facebook: https://www.facebook.com/normaleatingwithkarenrkoenig

We hope you enjoy our conversation. I highly recommend her books to help you on your journey to more peaceful, natural relationship with food and your body. And like always, don’t just listen in- take ACTION.

With love, Tanja x

Sep 23 2019

36mins

Play

Rank #12: 130: Your Self Talk is Holding You Back

Podcast cover
Read more

What do you tell yourself when you look in the mirror? What are the first few thoughts that go through your mind when you think about yourself? If you’re like most people, it’s probably not very positive. And it's holding you back. It's keeping you from transforming your life. It's stalling your progress.

We fight against ourselves instead of being on our own side. We put ourselves down. call ourselves names. Refuse to forgive ourselves. Hold ourselves to unrealistic expectations. And it's so common, we don't even recognize that we're doing it. Here’s my question: Would you speak to a friend the way you speak to yourself? Better yet, would you stick around for it if a friend was speaking to you this way? Doubt it!

Join me for this solo-episode as I break down the three BIG reasons why we need to change the way we talk to ourselves, and more importantly, HOW to do it.

BTW, I think you're amazing. Your friend + coach, Tanja x

May 20 2019

20mins

Play

Rank #13: 146: Those Last 10 Pounds

Podcast cover
Read more

Whether you wan to lose 10, 20, 50 or 100+ pounds, this podcast is for YOU. I am 100% certain that if you apply this SIMPLE mindset shift (we’re not talking about tracking calories, cardio workouts or the like) that is FREE and takes no time at all, you WILL get results.

Listen in. Your future self and present self will thank you.

Links mentioned: Meditation music (the song “Clearing” https://music.apple.com/ca/album/clearing/1462348845?i=1462348846 Thrive in 30: www.ascendfitnesslifestyle.com/thrive Whole YOU Transformation: www.tanjashaw.com/wholeyou

Sep 09 2019

25mins

Play

Rank #14: 173: We Know What We Should Do... Why Don't We Do It?

Podcast cover
Read more

There are so man things in life that we should do, could do, want to do. If we did them we’d be healthier, happier, we’d enjoy life more: Meal planning. Exercise. Closing the kitchen after dinner. Date night with our spouse. Hobbies.

And we still don’t do them. We know what we should do... why don't we do it?

Join me to learn just that, and more importantly how to move from knowing to doing so that you can have the body and life you desire (and deserve).

When you’re ready to take the next step, here’s how I can help:
  1. Subscribe to the Podcast on iTunes or your favourite podcast player app.
  2. Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse
  3. If you’re in Chilliwack, get started with Fit Over 50: www.getfitchilliwack.com

Mar 16 2020

25mins

Play

Rank #15: 176: On Wasting Food

Podcast cover
Read more
Today's podcast came from a listener: Hi Tanja,   I hope you are well! I want to thank you so much for your free course and podcasts! They are so life-changing. Many aha moments for me- I can’t tell you how thankful I am.    I have been diligent with the hunger scale, self care, and awareness of particular emotions etc, but I find the hardest part for me is wasting food. If I am full, and there is food on my plate, I hate to waste it, as I think of others in the world who go hungry, and how fortunate we have to have plenty. Food in the fridge that may go to waste, even the kids food, I can’t seem to throw it away! I don’t know how to reconcile this, I eat a lot unnecessarily so as to not have anything wasted. Any tips? I know you’re busy, I am happy to wait for any future email or podcast that mention this.   Thanks so much again- I have been telling everyone about the course and podcasts!   Thank you so much for the kind words and the question! Join me as I answer :)    When you’re ready to take the next step, here’s how I can help:

1. We have just launched registration for Ascend Together- we kick things off on April 6th! For more information or to register go to www.ascendtogetheronline.com 2. Subscribe to the Podcast on iTunes or your favourite podcast player app.

3. Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

Mar 30 2020

19mins

Play

Rank #16: 137: Make Weight Loss EASIER with Journaling

Podcast cover
Read more

I recently posted on social media: 

Full disclosure: I don’t always “stay on track” on vacation. But when I do, I always feel so much better and consequently enjoy my vacation so much more.

And here’s how I do it:
  1. 📚Journal in the morning, answering the question: how do I want to feel when I go to bed tonight? Then, I make a list of the things I need to do, think, or let go of in order to make that happen (podcast on this practice coming soon!) I think of that feeling throughout the day and look for opportunity to feel that way. Think: proud, content, peaceful, accomplished, healthy, connected, free. THIS IS THE PODCAST ON HOW I CURRENTLY JOURNAL!!! ENJOY!
  2. Move my body with intention 🏋️‍♂️. It helps that Keith and I are on a 7-day competition with our apple watches 😬 Either a short workout, but ideally more play-like activities (yesterday was a bike ride, this morning a paddle). Movement it the magic elixir to make you feel better and builds up the desire to engage in more healthy habits.

  3. Eat well🥑🍉🥗. Nothing complicated (our nutrition programs at Ascend are super simple). More veggies, some protein and fats. Less junk. Indulge in treats that are actually worth it. Most aren’t.

  4. Fill up on LIFE and EXPERIENCES. Reading, beach play, exploring, games.
Like I said, I don’t always nail this. But when I do, I am reminded on how good it feels to take care of yourself. And by “giving things up” (overindulgence) you’re actually gaining. Confidence. Freedom in your body. Energy.    It’s worth it. You’re worth it.

I hope this helps you on your journey!

Tanja x

Thank you for listening! And if you have a question you would like answered on the show, please let me know! tanja@ascendfitnesscoaching.com

Jul 08 2019

22mins

Play

Rank #17: 166: How to Stop "Falling Off Track" (Part 1)

Podcast cover
Read more

"I'm really good for a while... then I fall off track." "I eat really well, then I find myself snacking on the brownies in the staff room." "I start each day with good intentions but end up eating the leftover pizza and kids' crusts when I get home from work." HOW DO I STOP FALLING OFF TRACK? If you're like most people I work with, you don't struggle with basic nutrition knowledge (is broccoli good for you? Yes? OK... you're know enough), and you know exercise is good for you. Your biggest struggle is CONSISTENCY. Join me in this week's podcast to learn a BIG MISTAKE most people make when trying to eat healthier and lose weight. Plus, you'll learn simple strategies to you can implement TODAY to stop falling off track.

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

  1. Subscribe to the Podcast on iTunes or your favourite player app.
  2. Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
  3. If you’re in Chilliwack, book your trial and goal setting session at www.ascendfitnesslifestyle.com

Jan 27 2020

26mins

Play

Rank #18: 178: How to ACTUALLY Change Your Thoughts

Podcast cover
Read more
When we want to improve our fitness, health, or lose weight we often start by researching diet plans and fitness plans. And that can work… for a while.  But then life happens. Or we get bored of the program. Or we get resentful of giving up all the things we love. Or we don’t have support. And we go right back to where we started.  If you really want to lose weight and keep it off, if you really want to live a healthier life and actually make it a LIFESTYLE then you have to do more than just follow a meal plan or cut calories. You have to change the way you THINK.  It sounds simple. It is simple. But it isn’t necessary easy.  In this podcast, Kayla, MindBody Eating Specialist at Ascend Fitness + Lifestyle, break down a step by step process to change the way you think even if you have no idea what you are thinking (by the way, that’s totally normal!) Grab your ear buds and let’s go!   When you’re ready to take the next step, here’s how we can help..
  1. 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
  2. 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
  3. 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
  4.  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)

Apr 13 2020

20mins

Play

Rank #19: 114: Healthy Hormones with Justine Cécile

Podcast cover
Read more

HORMONES. It's a HUGE topic, and I'm thrilled to bring you this interview with Justine Cécile, a Functional Diagnostic Nutrition Practitioner who specializes in supporting  women who are struggling with raging hormones, even when they are on hormone therapy.

You'll discover:

  • the #1 most common root cause of hormone imbalance (and what to do about it)
  • why hormone replacement therapy might not be working for you
  • the lifestyle habits to support your thyroid gland and a healthy metabolism
  • three things you must to to balance your hormones

About Justine: While working on herself and with clients, Justine discovered that there are three areas in women’s health that are largely ignored; hormonal health as a whole, gut health and how our mind works with our biology.  Realizing that we are responsible for our own health, yet we can’t do it alone, JustineCécile brings her personal experience, education and resources together to guide and mentor women to regain control of their health and happiness. 

Justine Cécile has spent the last 18 years mastering how to get in-tune with the body and influencing environments to improve health and increase happiness. She served in the military and worked with refugees, was a university professor, a programmer and managed software development and now has branched out to support women who have put themselves last for most of their lives.  Her personal experience with a chronic illness that is poorly understood and her strengths of being able to connect the dots, to communicate complex issues with simplicity and to sincerely connect with others has led her to the path she is on today.

Visit Justine online: justinececile.com

Feb 01 2019

56mins

Play

Rank #20: 162: New Years Goals to Create Momentum in 2020

Podcast cover
Read more

It’s the start of a new decade! Are you excited? I certainly am. I’m most excited about the goals I have set for this year.

I write, post to social media, and coach my clients a lot on goal setting. Why? Because without clarity, without knowing what we want, motivation is unsustainable. You might have fits and spurts of inspiration, but you're not clear on where to apply that inspiration- and so inspiration and motivation wanes. Join me in this week's episode for a step by step process to review 2019 and set meaningful goals for 2020.

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

  1. Subscribe to the Podcast on iTunes or your favourite player app.
  2. Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
  3. If you’re in Chilliwack, we have (unofficially) opened registration for the Chilliwack's Biggest Winner. You'll be hearing more about it in the next few days :) 

Dec 30 2019

29mins

Play