Ascend Lifestyle Performance Podcast

I just won’t give up my wine. Wine is a big one. You can enter whatever you want though… the pub night with friends, parties, the pleasure of eating with abandon on the weekends. Chips at night while watching Netflix. The handfuls of chocolate chips when you're stressed. We keep searching for the hack that is going to let us eat whatever we want and keep up these habits AND lose the weight. I have some bad news, and some great news. Bad news: You will not get body transformation results without changing your habits. You simply cannot keep up the bottles of wine on the weekend AND expect that you can lose the post-menopausal belly fat.  And the great news: You CAN change your lifestyle and enjoy the process. Join me in this week's episode of the Fit + Vibrant You Podcast for  some mindset shifts and strategies so that you get the body and life you love... without feeling deprived.    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

"Something always derails me." "I do really well for a while, but then life happens and I can’t stick to my plan."   I hear these words a lot, and they are simply not true.    What's true is that 'life happens'. Whether it's the donuts in the staff room, tight work deadlines, holiday parties, a friend in the hospital, your child struggling with depression, or COVID-19... things are going to happen. Because this is life. What's not true is that you need to choose between 'life happening' and taking care of yourself.  Join me for some mindset shifts, strategies, and a bit of tough love so that you never 'fall off the rails' again when real life happens.  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 fa

This week I’m joined by Jenn Trepeck, Optimal Health Coach and fellow podcaster. Join the conversation as she shares:  

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: ➡️ What are some tips to thrive over the holidays? ➡️  Any suggestions for an anti-inflammatory diet to support fertility treatment?➡️ How do I start exercising when it's been a LONG while?➡️ I keep binging on carbs every week or so... why do I do it? 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: www.tanjashaw.com/join ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.

I almost always have two books on the go: one on audible, and one that I can read while sipping tea and cuddling with my cat. If you want some great reads to help you improve your relationship with food, yourself, or to simply keep 'sharpening the saw' on your journey as a fit, vibrant women, you've come to the right place.  I am often asked for book recommendations, and this week I'm joined by Kayla Van Egdom, coach at Ascend Fitness and Lifestyle and in Fit and Vibrant Over 50, to share our top transformational books we have read. And man, was it tough to keep the list to 11! We aimed for 8... but definitely went over :)  Here's our list. Now that I read it... it's  Rules of Normal Eating by Karen Koenig (also a past guest on the Fit + Vibrant You Podcast!) Limitless by Jim Kwik Think Straight, Lose Weight by David Godfrey Beck Diet Solution, by Judith Beck Superbetter, by Jane McGonigal Fat is a Feminist Issue, by Susie Orbach Eating in the Light of the Moon, by Anita Johnston Pussy: A Reclamation, by R

One of the most common traits of people with eating struggles is PERFECTIONISM.  Perfectionism is something I want for my surgeon, my airline pilot and my lawyer. I want THEM to be perfectionists at their craft.  But when it comes to having a healthy, natural relationship with food, perfectionism is exactly what you don't want.  Join me in this week's episode to discover WHY a perfectionist tendency is so detrimental, and more importantly, how to overcome this destructive pattern.  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 You Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

I have been listening to the Midlife Matters Podcast for a few months, and it feels like I’m having a cup of coffee (and laughs) with good friends. I love how Marie, Julie and Mindy NORMALIZE so many of the things we don’t really talk about in the middle years. I am delighted to have the opportunity to interview these lovely women on the Fit + Vibrant You Podcast and introduce them to you! Listen in as they share:⭐️ How their health, fitness goals, relationship with their body has changed over the decades⭐️ Some of the unique challenges women in their 40s, 50s and 60s face (that we don’t usually talk about)⭐️ How they embrace their changing body and changing roles as they age Marie, Julie, and Mindy are three moms raising twelve kids from middle school to young adulthood. Each week on the Midlife Matters Podcast they talk about all the topics keeping women in the middle years up at night. They cover the new challenges frequently encountered in midlife such as empty nest syndrome, the double standards of agin

Ever wish you had more motivation? Have you ever blamed lack of motivation for not reaching your goals, or even getting started in the first place? We say it all the time "I just need to get motivated", and then we passively wait for motivation to strike us.  But what if motivation is not something that just happens to us? What if we could be motivated every single day? How would life be different?  Join me in this episode of the FIt + Vibrant You Podcast for a conversation on MOTIVATION.  We'll cover the most common myths surrounding motivation, what kills motivation and a simple step by step process to create lasting motivation in your life.  When you’re ready to take the next step, here’s how I can help. ⭐️ Work with Tanja LIVE on November 30 at 5:30PM PST/ 8:30 EST to Stop Self Sabotage. For more information and to sign up go to www.tanjashaw.com/sss ⭐️  For Women Over 50: Discover the 4 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the

Ladies… I am THRILLED to share this conversation with Courtney Claggett, Kinesiologist and Core Confidence Specialist about your core and pelvic floor: incontinence, pelvic floor dysfunction, postnatal recovery and movement. Join us for a candid conversation to learn:⭐️ Why incontinence is common, but NOT normal… and what you can do about it⭐️ Why doing kegels might be doing more harm than good⭐️ How to properly strengthen your core and pelvic floor (hint: it doesn’t include crunches and planks) Meet Courtney:"While pregnant with my son, I got lost in all the information available for pregnant women and new moms; don't do planks, don't lift too heavy, don't jump, etc. It was then that I decided I wanted to learn everything I could about safe and effective exercise during and following pregnancy. Yes, there are certain movements that should be avoided in certain stages of pre/postpartum or with certain dysfunctions; it is my passion to find ways to get women safely back to doing the movements they love whi

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 started gaining weight after surgery... what can I do? ➡️ I'm doing everything right, but it is so hard to lose weight... I'm hormonal... what can I do? ➡️ I'm overwhelmed and anxious... and then I eat. How can I stop this cycle? ➡️ How can I stay motivated to make changes when slow and steady changes work, but I want instant gratification? When you’re ready to take the next step, here’s how I can help. ⭐️ Join me LIVE on November 30 at 5:30PM PST for the Stop Self Sabotage Workshop. In this 90 minute training you'll learn exactly how to overcome your self-sabotaging pattern with my proven step-by-step process so that you never need to diet again. For all the details and to register go to www.

Have you ever said to yourself: "I just can't stay committed" or "I do really well for a while, and then something always seems to get in the way" or "I just need to get in the right mindset" And then you find yourself scrolling through Pinterest for healthy Instant Pot recipes, hoping you'll find the answer to your eating struggles. Except food isn't the problem. Most women I work with already know that kale and beans a better choice than Oreo cookies. Diets focus on the method, and while method matters (no cabbage soup diet here!), it doesn't solve the real issue most women have with food. Because, once again, food isn't the problem. We are overwhelmed with information, and yet we keep searching for more. Thinking that we just need more information to solve our problems. What we really need is a MINDSET upgrade. I know... (eye rolls, yawn)... "I'll work on my mindset once I lose the weight". Except it doesn't work that way. Mindset, is our attitudes and beliefs, our way of thinking. And it drives all behavi

When it comes to improving our health and losing weight, we so often start our journey by looking for the next diet plan. We need more willpower. More time. We just need someone to cook for us.   What if food wasn’t the problem?   Spoiler alert: it ISN’T:   Ok, you already know that if you’ve been listening to the Fit + Vibrant You podcast, and today we’re tackling a MAJOR roadblock: our beliefs. Our stories. Our narrative.   I’m joined by Kayla Van Egdom, to break through some of the most common beliefs that hold us back. You’ll learn:  

Winter is coming!!! And that means, dark rainy, cold weather. And while you could sport your highlighter vests and flashy lights and get out there rain, shine, day or night and get out there for your walk or run, sometimes it's just not practical. Does that mean you get to put your runners away til spring? Of course not! The solution (cue superhero music).... indoor cardio! However, if you HATE indoor cardio workouts, you're simply doing it wrong. Join me on this week's podcast as I share 3 ways to keep your indoor cardio more effective and more enjoyable, or at the very least, less boring. 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 You Facebook Community! ⭐️ Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your

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 keep motivated when you don't see results ➡️ Bubbly water versus still water: which is best? ➡️ Restriction versus commitment: how to overcome the diet cycle and still lose weight ➡️ How to overcome fear of failing ➡️ The myth of motivation 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 podcast player.

On a scale of 1-10 how committed are you to achieving your goal? Well... what's your number?   It's a question I ask each potential member of Fit + Vibrant Over 50, and this week I received this answer:   "Tricky question....if I was at a 10, wouldn't I have accomplished already? I want to be fit and healthy, but then why do I sabotage?"   If it were a 10 I would have done it by now.    A strong desire, motivation IS important, but it's not the ONLY thing necessary to get to your goal.  Also required is the right mindset AND the right method.   And sure, you could figure it out on your own, but what if there's a better way?  Press play and let's have a conversation about the myth of motivation and overcome the real barriers to losing the weight and loving your 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.fitvibrant5

Thank you to everyone who let me know that I had released the incorrect audio file to the podcast yesterday.

So many of my podcast listeners ask about menopause, and specifically: menopause and weight gain. To answer your questions, I asked Jackie Lynch, Registered Nutritional Therapist and author of “The Happy Menopause” to join me on the podcast.   Press play on this week’s podcast to learn:   Why do many women struggle with weight gain, especially around the midsection when they hit menopause? The #1 most important lifestyle factor to prevent menopause weight gain(and it's not tracking calories or logging extra hours at the gym) Three critical nutrients that you might be missing to support your body through menopause.   Jackie Lynch is a Registered Nutritional Therapist and founder of the WellWellWell nutrition clinic in Notting Hill, London, where she specialises in women’s health and the menopause. Her clinical work has inspired her to publish 2 books: Va Va Voom: The 10-Day Energy Diet (Headline, 2017) and The Right Bite: Smart Food Choices for Eating on the Go (Nourish 201).  She’s the host of the pop

I’m back with another podcast episode on FITNESS. This week, we’re talking all about the BEST fitness plan for women 50+.   Let’s face it, bodies change through the decades, and it only makes sense that fitness plans should too!   Press play on this week’s episode the Fit + Vibrant You podcast (maybe listen in while you’re out on a walk

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 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 You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com/homefitness ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player. ⭐️If you're in Chilliwack, BC, learn more about the 6 Week Restart at www.getfitchilliwack.com

"I just can't handle failing again”.   The women I work with, before we started working together have gained and lost the same 10, 20, 50, 100 pounds over and over again. I have so much respect for every single person who puts their hand up and says "I'm willing to try again”.   And it can take so much courage to start again. It's safer to do nothing. It's safer to stay the same. But are you really ready to settle?   But what if we didn't have to fear failure.What if THIS time was DIFFERENT?   Join me on this week’s podcast for a new perspective on failure, and for a gentle kick in the a$$ to overcome the BS thoughts and fears that hold you back from stepping into your power and getting the body and life you want, and deserve.   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 Yo