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Rank #158 in Nutrition category

Health & Fitness
Mental Health
Nutrition

Fit + Vibrant You

Updated 2 days ago

Rank #158 in Nutrition category

Health & Fitness
Mental Health
Nutrition
Read more

I'm here to help you ditch diets and become a fitter, happier, healthier, more energetic and confident version of yourself, 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@tanjashaw.com. Let's do this!

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I'm here to help you ditch diets and become a fitter, happier, healthier, more energetic and confident version of yourself, 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@tanjashaw.com. Let's do this!

iTunes Ratings

39 Ratings
Average Ratings
38
0
0
0
1

Fabulous!

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

The Feel Good Podcast

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

iTunes Ratings

39 Ratings
Average Ratings
38
0
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!

The Best Episodes of:

Cover image of Fit + Vibrant You

Fit + Vibrant You

Updated 2 days ago

Read more

I'm here to help you ditch diets and become a fitter, happier, healthier, more energetic and confident version of yourself, 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@tanjashaw.com. Let's do this!

Rank #1: 82: Let's talk about that darn number on the scale

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Let’s talk about weight, and that darn number on the scale. Perhaps you have a love/ hate relationship with it. Maybe it keeps you accountable to your fitness and nutrition, and you don’t attach emotion to it. Maybe you never weigh yourself (or never weigh yourself when you’re ‘off track’). Maybe you weigh yourself 10 times a day. Maybe that number in the morning impacts your entire day.

The scale is one tool, just like a kitchen knife is a tool. You can use the kitchen knife to prepare a wonderful meal, or you could seriously harm someone. It’s neither good nor bad, but it DOES have limitations. In this article, I’m going to go over some of the limitations of the scale and what you can do instead.

Jul 22 2017

22mins

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Rank #2: 120: How to Overcome Emotional Eating with Kayla van Egdom

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Do you sometimes feel like your own worst enemy? Are you motivated and knowledgable about what to do when it comes to reaching your health and fitness goals, only to find your best-laid plans derailed by emotional eating or self-sabotage? Do you identify as an emotional or binge eater?

It's not your fault. You're not broken. And this podcast is for you.

I'm joined by Kayla van Egdom, certified personal trainer, mindbody eating coach and author. Kayla is passionate about helping women free themselves from the clutches of emotional eating and body hate so they can live rich, textured, present lives. Listen in to discover: * The real reason we struggle with emotional eating- and what you can do about it * 3 mindset shifts you need to make today to make progress toward overcoming emotional eating * Exactly what to do during, and immediately after a binge/ emotional eating event to stop the downward spiral

All the show notes are at www.tanjashaw.com~

Mar 11 2019

27mins

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Rank #3: 126: Women, Food + Forgiveness with Marcella Friel

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"You haven't failed- your diets have failed you".

So much yes.

I am thrilled to share this interview with Marcella Friel with you. 

Marcella Friel is the founder of Tapping with Marcella, a food and body image coaching practice that helps health-conscious people love and forgive themselves, their food and their figure.  Marcella is a graduate of the Natural Gourmet Institute in New York City, a certified EFT Tapping practitioner and a certified matrix reimprinting practitioner. A longtime student and teacher of Buddhist meditation, Marcella combines laser-sharp insight, playful humor and gentle inquisitiveness to help clients feel held, seen and at ease as they release their negative core beliefs about themselves and the foods they eat. 

In this interview with Marchella, you'll discover:The first step to changing your eating habits

  • Why we have so many struggles with food in our culture (and it's not your fault!)
  • Three steps to overcoming a dieting cycle and to have a more peaceful relationship with food
  • How tapping can dramatically transform your habits and your relationship with food

Apr 22 2019

46mins

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Rank #4: What to do if you're NOT where you want to be or if you've 'fallen off'

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Enjoy this audio training from a recent Facebook or Instagram Live. I'm live or share the live videos on social media at: Facebook: Personal profile: https://www.facebook.com/tanjamshaw  Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/ Tanja Shaw page: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw https://www.instagram.com/tanja_shaw/

Sep 19 2019

10mins

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Rank #5: 90: How to build confidence

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Many members of Ascend come to us because they have body transformation goals- and what they're doing on their own or with another program isn't working. And it's frustrating!

One of the first questions I ask when meeting a new client is WHY. Why do you want to lose weight? Why do you want to improve your health? More often than not it has little to do with the actual weight loss. It's all about the desire to feel good. To feel strong. To have energy. To feel confident. In this podcast we talk about confidence: what it is, and how to get more of it.

Sep 20 2017

17mins

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Rank #6: 136: We're Making It Harder than It Needs to Be

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Change is hard. Adopting a healthy, fit, lifestyle is hard. Saying no to the temptations is hard. Getting up early to workout when you don't feel like it is hard.  Staying the course when you don't see immediate results, or when you plateau is hard.

But so often we unknowingly make things much HARDER than they need to be.  I'm not saying that what you're doing is easy... it's not. But it doesn't need to be as hard as we make it.

And I'm right there with you- I was falling into these two traps and making things much harder than they needed to be. And when you're in it, it's really difficult to recognize that you are!

Join me in this solo, post-workout recording after my own 'ah-ha' moment.

I hope this helps you on your journey!

Tanja x

Jul 01 2019

21mins

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Rank #7: FVY 103: Diet "Rules" Worth Following

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Recently I sent a letter to my VIP email list, and wrote an article in the progress (posted below). The subject was "What is the best diet to follow?". The article hit home for many people, and I received many emails and comments (thank you! I LOVE getting feedback). But, I didn't say all I wanted to in an email or article. So, today I recorded a podcast to elaborate on the topic. My goal is to simplify nutrition. To throw out the dogmatic cult like approach to nutrition and to start to explore what works for you, and to allow some flexibility so that you can still make progress while enjoying life.

May 01 2018

29mins

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Rank #8: 116: How to stop QUITTING on yourself when things get hard

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If you're tired of starting over, stop quitting.

Easier said than done... but then again, isn't everything easier said than done? Join me on this podcast to learn:

  • A radical new approach to how you view challenges
  • 3 questions to ask yourself (and then answer) to create forward momentum when things get hard
  • What the real challenge is when it comes to your overall health, and how to overcome it

Join me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook. As long as the technology part works out, I'll also be sharing the audio to the podcast. 

Each workshop will start with a 'teaching topic' on fitness, nutrition, or mindset and then you'll have the chance to ask questions, and it's all LIVE. If you cannot make the live training, please email me: tanja@tanjashaw.com for topic suggestions or questions you have. 

This week you'll discover what to do when you reach a plateau. I hope you enjoy it and that it helps you on your journey! 

Tanja x

Feb 11 2019

26mins

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Rank #9: 118: 3 Tips to Make Fat-Loss Meals for Busy People

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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

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Rank #10: FVY 100: 3 Mindset Shift for Massive Change

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Maybe you want to lose weight, start exercising, improve your eating habits, or your relationship with food, or all of the above. Chances are, you know a few things you could be doing differently. You might even really, really want to make the change. Perhaps feeling uncomfortable in your body, being sick and tired of yo-yo dieting or having low, low energy is spurring you on. But you still don’t do it. Or you don’t stick with it long enough to get results. And you’re FRUSTRATED!

In this podcast, I share 3 simple and free mindset shifts to ignite action and to help you live your best life.

Mar 01 2018

23mins

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Rank #11: 134: Keeping Fit Through Menopause with Jenny May Clermont

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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

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Rank #12: 117: 3 Habits (you can do TODAY) to have MORE Love, Passion, and Connection in your Relationships

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We all want more  love, passion and connection our relationships. We want meaningful relationships.  But in order to get MORE, we need to level up. We need to apply consistent, intentional effort to making our relationships better. In this podcast, you'll walk away with  3 things you can take action on TODAY to experience more love, passion and connection in your relationships - friends, family, team and lover! 💕 Listen in, and then TAKE ACTION! WEEKLY LIVE TRAINING happens Thursdays at 9:00AM PST (12:00PM EST). All to help you create sustainable change. ✨

Links + Events Mentioned: February 13, 2019: Emotional Fitness @ Ascend Fitness + Lifestyle (email info@ascendfitnesscoaching.com to register) The 6 Secrets of the World's Highest Achievers (Exclusive Online LIVE Workshop) www.tanjashaw.com/6secrets Keith's article on the Gap: https://www.keithrshaw.com/blog/the-gap 5 Love Languages

Join me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook. As long as the technology part works out, I'll also be sharing the audio to the podcast. 

Each workshop will start with a 'teaching topic' on fitness, nutrition, or mindset and then you'll have the chance to ask questions, and it's all LIVE. If you cannot make the live training, please email me: tanja@tanjashaw.com for topic suggestions or questions you have. 

This week you'll discover what to do when you reach a plateau. I hope you enjoy it and that it helps you on your journey! 

Tanja x

Thanks For Tuning In!

Have you taken the FREE COURSE: Ditch Diets. Lose Weight. Sign up here and I'll send it right to your inbox. 

Thanks so much for joining me this week. I really look forward to getting to know you in the months to come. If you have a question that you would like answered, or need a bit of extra help in a certain area, please take a moment to email me at tanja@tanjashaw.com

If you liked this episode, please share it!

I’d so appreciate if you take a moment and leave a review for the Fit and Vibrant You Podcast in iTunes. When you rate and review the show, it really helps others discover the show, and I am so grateful for your feedback.

Feb 18 2019

27mins

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Rank #13: 124: These 2 Thought Stop Us from Making Progress- Are you Thinking Them?

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Our thoughts.  They can be our greatest ally, or our greatest hindrance to getting to where we want to go, being that person we want to be, getting the body we want to have. 

The first step to changing our thoughts is to become aware of them. By default, we are  are TERRIBLE at being aware our own thoughts. Our own thoughts seem real. Like when we having a bad dream- we're in it, we feel it- and it feels REAL.

In today's podcast we're going to unpack two common thoughts and phrases that STOP you from taking action, from making progress. These thoughts lead to procrastination- and I want you to take ACTION.

As you listen in, I want you to ask "where is this coming up in my life?" and "what WILL I do and what CAN I do next time this happens?"

I have a special challenge for you in this podcast- TAKE ACTION!!!

Your friend + coach,

Tanja x

Links + Events Mentioned: Ditch the Diet + Lose Weight (FREE COURSE) What I ate on Instagram (posted on Instagram STORIES) The Chilliwack's Biggest Winner

Apr 08 2019

19mins

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Rank #14: 140: The 'Innocent' Barrier that Gets in Our Way of Change

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One of the most insidious (but seemingly innocent) barrier that gets in our way of creating change is the notion that we have time. That we can start tomorrow, or when the kids get back to school, or when work settles down, or when we finish that one project. When the house renos are done. When the puppy is trained. 

I'll stop bringing work home with me when I'm done this one project. I'll start exercising when the weather gets better. I'll be able to be more present and spend more time with my family when work settles down. I'll eat all the things today to get it out of my system so I can start fresh tomorrow... (yeah... like that ever works!)

Like Annie says "Tomorrow is always a day away".

We KNOW that time is a limited resource. It's finite. Yet we act as if its not. We act as if we will always have time, and as if it's ours to waste.

Join me for some real talk and to get inspired to take action NOW (like right now) on the things that are important to you. I'll guide you through a few action items/ journaling questions to help you get the ball rolling.

And, THANK YOU to everyone who has left a review on iTunes. You make my heart smile!

Tanja x

Jul 29 2019

24mins

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Rank #15: 128: Healthy Living Made Easy with Heather Thatcher

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You want to feel better about your body.

You want to have more energy for the things that matter most.

You know this means that you have to live a healthier lifestyle, but when you try to change it doesn’t last and you keep falling back on old habits. You beat yourself up and wonder why you don’t have enough willpower to make this work.

If this sounds like you, you're going to LOVE my interview with Heather Thatcher. 

In this interview with Heather, you'll learn:

  • The 5 Step System to eliminate willpower
  • Why doing LESS is vital to developing your intuition and have a more peaceful relationship with food and your body
  • 2 actionable practices to start tapping into your intuition
  • Why we need to stop using the phrase 'cheat meal' or 'cheat day'

Meet Heather: Your Vitality Lifeguard. Early on in her career as a Registered Nurse it became clear to Heather that if she wanted to help improve people’s health she had to crack the code for how to make it easy to live a healthy lifestyle. Because, the truth is, most people have a pretty good idea of what they should be doing to be healthy, but they get stuck trying to figure out how to squeeze that into their hectic schedule and stick to the plan.

She immersed herself in all of the latest research, health trends, and information on nutrition, exercise, stress management and sleep to try and find the answer. Along the way she became a Reiki Master and holistic healer and discovered that the key to consistently living a healthy lifestyle actually lies in developing your intuition.

May 06 2019

42mins

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Rank #16: 99: How to Start Taking Care of YOU with Courtney Klop

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Click above to listen to the podcast and click here to subscribe to the podcast.  

We talk about ‘self-care’… but what the heck is it? Is it all about bubble baths and spa appointments? What if you don't have the time to practice self care? 

I'm thrilled to bring Courtney Klop, the "self care creature" to the show to talk about just that.

A bit about our guest, Courtney Klop: "I feel most empowered when I am surrounded by like-minded badass individuals who roll their eyes over being called "an adult," (no matter how successful they are perceived). Show me to the ones who love laughing until their faces hurt and know how to throw down some solid dance moves! I work with the go-getters, often in the form of athletes and entrepreneurs, to help them heal from mental and physical traumas so they can achieve optimal performance and genuinely love their lives. Self-care empowerment is my jam! ​I'm an entrepreneur, culinary enthusiast, nutritionist, yoga instructor, personal trainer, roller derby athlete, animal lover, writer, traveler, and educator. I'm enamored by life, nourishing traditions, and the human experience altogether. I'm determined to live a kick-ass, fun-loving life and I'd be honored to guide you in doing the same! "

Find Courtney online: Facebook @selfcarecreature Instagram @selfcarecreature www.health4happiness.support

Thanks For Tuning In!

Thanks so much for joining me this week. I really look forward to getting to know you in the months to come. If you have a question that you would like answered, or need a bit of extra help in a certain area, please take a moment to email me at tanja (at) ascendfitnesscoaching.com

If you liked this episode, pleases share it!

I’d so appreciate if you take a moment and leave a review for the podcast in iTunes. When you rate and review the show, it really helps others discover the show, and I am so grateful for your feedback.

Feb 01 2018

35mins

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Rank #17: 98: How to Set Meaningful Intentions and Goals for 2018

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The turning of a new calendar year, and the disruption of routine over the holidays make it a perfect time to pause, reflect, and to create intentions for the year ahead. Each year, we block off two full days to review our business and to plan the year to come (this years planning day was the day I created this 1-dish chicken dinner recipe).  I also think its a very useful, and fun exercise to do personally. It’s an opportunity to check in with yourself, where you’re at, and to write your story for the year to come.

Join me in this month's podcast as I go over how do a meaningful review of the previous year and set intentions and goals for the following year. Of course, setting goals and 'themes' for the year is one part, but actually taking action is the other, more important part. In episode 75 of the podcast I share how to break larger goals down into smaller, daily actions. After all, all we have is this day, one day at a time. 

We'll also go over setting goals to ensure you don't plateau after working on health and fitness for a while, and achieving initial benefits.  Enjoy!

Jan 02 2018

38mins

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Rank #18: 88: How to get back to exercise after an extended break

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This week's podcast is in response to an email I received from a member of Ascend. She wrote:

"Hi Tanja, As I’ve been absent at boot camp for over 4 weeks due to various reasons, I’m experiencing a ‘ getting back into exercise anxiety’. As I’ve also not kept up any other exercises during this time, I feel like it’s a huge mountain to climb, or a super heavy door to open. I’m afraid I will have regressed tremendously and taking the first step this week to return is just almost as hard as entering the doors for the first time? Do you have any suggestions? Thanks"

It's September, and the beginning of a 'new year' is the perfect time to tackle the challenge of getting back on track after being MIA from your regular routine. Join me on this week's podcast as I do just that!

Sep 09 2017

19mins

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Rank #19: 139: Push Goals versus Pull Goals

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We are either motivated to move way from something we don't want (a push goals) or toward something we do want (a pull goal).

Both types of goals have their utility, but for long-term success, whether its in weight loss, your health, business, finances or relationships, we want more PULL goals. 

The action steps might be the same, but the feeling is so much different.

In this podcast you'll learn: 1. What push goals and pull goals look like (lots of examples) 2. WHY we want pull goals, and 3. How to shift your perspective and move forward with more motivation, excitement and consistency with pull goals

Journal Giveaway: www.ascendfitnesslifestyle.com/fvycontest

Jul 22 2019

25mins

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Rank #20: 94: Best Breakfast Foods for Fat Loss + All Day Energy

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We're told that breakfast is the most important meal of the day, and that we need to eat within an hour of rising to rev up our metabolism. But is that true?

Tune into the podcast to learn:

If it really is that important to eat first thing in the morning WHAT to eat for fat loss and all day energy The 'healthy' breakfast foods that may be hindering your progress

Oct 21 2017

26mins

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