Ascend Lifestyle Performance Podcast

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.  When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.

You've made some improvements to your diet, you're moving your body more, and overall taking better care of yourself than you were before.  And then, you step on the scale and realize you've GAINED WEIGHT! Maybe it's happened during your regular weigh in, or maybe it's after you haven't focused quite as much on your health. Do not let gaining weight be the reason you give up. Or punish yourself by going on some intense, restrictive diet.    Friend, do I have permission to coach you through this? Join me on this week's episode as I coach you on what to do (and what not to do) to overcome this setback and to get back on track to living a fit, healthy, vibrant life.    When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU

For the first time ever, I hosted a FREE 5 Day Diet Makeover Challenge for Women over 50. Nearly 2000 women from around the world came together for training, support, and to take simple steps to improve their lives. And what a week it was! Join me for this week's podcast as I share 5 BIG takeaways from the challenge, and the simple ways you can apply the teachings to live a fit + vibrant life.     When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

Menopause is a journey—one for which many of us arrive unprepared and surprised.  And for many, it's not a pleasant journey, rife with undesirable changes such as weight gain, mood swings, and sleepless nights.   But what if suffering through menopause was optional? What if you could feel GOOD during menopause?   Dr. Michelle Gordon (better known as Dr. G) believes that you can.   Dr. G is the founder of The Menopause Movement - a community of women who have transcended the misery that can come with menopause. The women in The Menopause Movement are helping each other flourish through menopause and life. Dr. G is also host of The Menopause Movement Podcast.   She’s a board-certified general surgeon who became a menopause expert out of necessity.   When menopause hit her out of the blue with embarrassing hot flashes, crippling self-doubt, stubborn belly fat, and raging moods, she went to work to understand what was happening. Through trial and error on herself, she began to thrive.   Her mission is to help y

Ever find yourself standing in the pantry or mindlessly eating leftover cold pizza, or peanut butter straight from the tub when you're stressed? If so, you’re not alone. 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. Join me for some real talk about STRESS EATING. Why we do it, and most importantly, what to do to STOP the cycle. Press play and let's go! When you’re ready to take the next step, here’s how I can help. ⭐️  Join the FREE 5 Day Diet Makeover for Women Over 50. for the details and to save your spot: www.5daydietmakeover.com  We kick things off on April 12! ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant Women Facebook Community! ⭐️ Subscribe to the Fi

Why can’t I get motivated?Why do I feel so anxious?Why can’t I be consistent?Why do I keep snacking at night even though I KNOW better? We're told that challenges are part of the journey. We're told that challenges are an opportunity to rise.  But going through challenges and struggles can downright SUCK. If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you!   When you’re ready to take the next step, here’s how I can help. ⭐️  Join the FREE 5 Day Diet Makeover for Women Over 50. for the details and to save your spot: www.5daydietmakeover.com  We kick things off on April 12! ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.  This month I answer: ➡️ I've gone back to old (bad) habits now that I'm back to my summer vacation spot. How can I get back on track? ➡️ How do you eat healthily yet still not eat too many calories when incorporating fat in your diet? ➡️ I need to stop stress eating! How do I stop?     When you’re ready to take the next step, here’s how I can help. ⭐️Join the FREE 5 Diet Makeover for Women Over 50. We kick things off on April 12. www.5daydietmakeover.com ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join ⭐️Subscribe to th

Eat when you're hungry, stop when you're satiated. Sounds simple enough, but simple isn't always easy, especially if you have a history of dieting and disordered eating patterns.  For many women, after outsourcing their food choices to meal plans and diets, listening to the body's signals can be challenging. Sure, it's easy to identify when you're ravenous, and stuffed, but what about the less extreme feelings of hunger and satiety? And on this week's podcast, we're talking all about HUNGER. 

We're going back to the archives and releasing a past podcast episode on a very important topic: how to set inspiring goals. You've probably heard that setting goals is important... but chances are, you're not creating goals that inspire consistent action. 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 it's 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 Press play and join me!  ❤️March GIVEAWAY!❤️ There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a

Bronnie Ware, an Australian nurse who spent several years caring for patients during the last 12 weeks of their lives,  says the #1 regret of the dying is "I wish I'd had the courage to live a life true to myself, not the life others expected of me." She adds "When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made." The dictionary definition of courage is "mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.". Courage isn't just reserved for risking your life to save another, or to leave a high paying job to start your own business, or to leave a toxic but secure long-term relationship. Courage can mean speaking up for yourself, feeling your emotions without numbing out with food, asking for help or deciding it's time to try again to start taking care of your

We hear all the time that diets don't work; if you're listening to this podcast, you might have experienced that first hand. And while its really sensational to make bit 'all or nothing' statements such as "Diet's Don't Work", for most people, they don't... but not for the reasons we think. Join me on this week's podcast to discover the REAL reason diets don't work, and most importantly, what to do instead.  ❤️March GIVEAWAY!❤️ There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call) 1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts 2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the

I eat well throughout the day.  But at night time, my cravings go wild and my evening turns into a feeding frenzy.  I’m not hungry, but I just can’t seem to stop night time eating.  What can I do?  I just know that if I’d stop nighttime eating I’d lose weight. Sound familiar? I’ve heard some version of the above statement many, many times. And it’s time I tackle this topic on a podcast. Join me in this episode of the Fit and Vibrant You Podcast to discover why your eating may be out of control at nighttime, and specific action steps and strategies to help tame your nighttime feeding frenzy. ❤️March GIVEAWAY!❤️ There are TWO ways you can win March's Giveaway prize (a copy of "Eating in the Light of the Moon' and a 1-1 coaching call) 1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts 2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw When you’re ready to take the next

“It can be tempting to blame failure on a lack of willpower or a scarcity of talent, and to attribute success to hard work, effort, and grit. To be sure, those things matter. What is interesting, however, is that if you examine how human behavior has been shaped over time, you discover that motivation (and even talent) is often overvalued. In many cases, the environment matters more.” -James Clear, Author of Atomic Habits When it comes to making healthier eating choices, a few simple changes to your environment can make those choices. It’s not that the fit healthy people are so disciplined that they say no to the leftover chocolate cake in the fridge, it’s that they don’t have the cake in the fridge at all. Join me on the FIt + Vibrant You Podcast for some simple ad practical ways to eat healthier without thinking about it. ❤️We're also doing a GIVEAWAY!❤️ There are TWO ways you can win February's Giveaway prize (access to the STOP SELF SABOTAGE workshop with workbook) 1. Leave a review of the Fit + Vibran

Ever find yourself standing in the pantry, pondering the options for a midday snack when you're bored? Do you negotiate the wine on a Tuesday night, even though you committed you would reserve the pinot for weekends only? Do you justify the chocolate after dinner by vowing you'll 'eat clean' tomorrow? So much of the struggle of sticking to healthier eating habits, or losing weight, is simply due to arguing with yourself.  "I want this". "I shouldn't have this". "Just this one time won't hurt". "I can make up for it tomorrow".  "If I have it now I'll be less likely to indulge later on". You overthink, you waste so much energy arguing with yourself. It's exhausting.    Thankfully, there's another way. Join me on this week's episode of the Fit + Vibrant You Podcast to learn how to start making the healthier choice EASIER with a handful of simple QUESTIONS.  ❤️We're also doing a GIVEAWAY!❤️ There are TWO ways you can win February's Giveaway prize (access to the STOP SELF SABOTAGE workshop with workbook) 1. L

We THINK that body + self appreciation (acceptance/ respect/ love- you can choose which word resonates most with you) happens once we get in shape, lose the weight or are 'successful'. It doesn't.  At best you'll have conditional love for yourself, which can turn to self-loathing with a few cookies. More likely, you'll keep your inner mean girl, just with a smaller body.  Loving yourself, respecting yourself doesn't magically happen AFTER you lose the weight. Learning to love and accept yourself along your weight loss journey is the ONLY way forward to end the on-again-off-again cycle, the self sabotage, and to start feeling GOOD in your body.   It is a choice. And it's there waiting for you. Join me on this week's episode of the Fit + Vibrant You Podcast to discover WHY you need to start a self-appreciation practice TODAY, and how to do it. ❤️We're also doing a GIVEAWAY!❤️ There are TWO ways you can win February's Giveaway prize (access to the STOP SELF SABOTAGE workshop with workbook) 1. Leave a review

This week I'm doing something a bit different. I am drawing back the curtains on what I'm doing, what I'm working on, and what's working. I'm doing this not to suggest that you should be doing what I'm doing, but so that you can decide if there's something that resonates with you that you'd like to try on for yourself. I share:

Do you ever feel overwhelmed with where to start? Or you have SO MANY things you could do, or should do, and if you did them, you'd be happier and healthier... but you just can't seem to sustain it? Friend, I know exactly how you feel. And, there is another way. Together, in this podcast, we're going to strip away the overwhelm and complex plans in favour of something doable. Something that WILL give you results. Something that you CAN do.  Listen in and take action. You got this.  ❤️We're also doing a GIVEAWAY!❤️ There are TWO ways you can win this week's prize (a copy of Jen Sincero's BadAss Habits and a 1-1 coaching session with Tanja) 1. Leave a review of the Fit + Vibrant You Podcast on iTunes or wherever you listen to podcasts 2. Share the podcast (take a screenshot or share the associated blog post) to social media. Tag me on Instagram @tanja_shaw or on Facebook @TanjaShaw When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 3 Steps that have Helped

Sometimes I don't want to share how I eat because I don't think there's anything to share. I don't have any fancy recipes. My meals are certainly not 'Instagram worthy' (though I do often post to my stories @tanja_shaw). BUT... they work. They are simple to make. They don't take a lot of time. They keep me fueled for a long time. They are delicious, AND they support the goal of a fit, healthy body. If you want to feel good in your body but don't want to spend hours in the kitchen, this podcast is for you! Join me on this week's podcast for simple tips and tricks to make super healthy and delicious meals that you can enjoy anytime of day.  When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podca

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.  This month I answer: ➡️ How to overcome fear of weight gain when ditching the diets ➡️ How to get the motivation to start again ➡️ How can I get over my self doubt? When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️Join the Fit + Vibrant Women Facebook Community: www.tanjashaw.com/join ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.

“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 START BEING CONSISTENT? Most women I work with already had enough basic nutrition knowledge. They knew that they should exercise.... they just weren't doing it. They had tried EVERYTHING to lose weight, except consistency.  This week, I draw back the curtains to teach you exactly HOW to be consistent. I share strategies and mindset shifts to flip the script from the 'yo yo dieter' to the woman who takes care of herself for LIFE.  When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant Women Facebook Community! ⭐️ Subscribe to