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.    In this episode, I answer questions like: How do I fit in exercise? Everything else takes priority and I don’t understand why! I’ve been in menopause for 3 years and struggle with belly fat. How do I lose it? Why do I put food in my body without thinking “Do I really want this?" 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.

Your past is not your potential. In any hour you can choose to liberate the future. -Marilyn Ferguson On August 11, 2013, while watching a Lifetime movie home alone, Lori Massicot made one decision that changed the trajectory her entire life. She had two bottles of Chardonnay ready to go, and made a drastic move not to drink them dry. Lori had been drinking for 30 years.    Since that day, she changed her life, not because she quit drinking, but because she started living.   After listening to many episodes of “To 50 and Beyond”, Lori’s podcast, I reached out to invite Lori onto the Fit + Vibrant You Podcast- not necessarily to talk about sobriety (though we do talk about this)but about transforming your life.   Join us for a candid conversation on: The limiting beliefs that stop you from taking action or that sabotage your efforts to get to your goal How to deal with friends and family who don’t support you- namely those who push food or alcohol on you Your relationships, and how they might change (f

Do you ever feel resentful? Annoyed? Irritated? Not heard? Um…. yes

Hit a weight loss stumbling block? Maybe you've plateaued... or slipped back on a few of your habits? Maybe you lack motivation, or are feeling overwhelmed? No need to panic – this is NORMAL. Problems, challenges + barriers are part of the journey. The real problem is, however, that we often STOP when we have a problem and we waste precious energy focused on the problem instead of pursuing a solution.   The better you become at problem solving, the more consistent you will be in your weight loss journey. Join me on this week's episode of the Fit + Vibrant You Podcast, as I share a step-by-step process to identify and then solve your weight loss problems, so that you can finally ditch the start-stop-on-off-up-down-party-cleanse roller coaster ride.  Friend, I’m glad that you’re here. Hit play, and let’s talk! This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.  When you’re ready

If you're like most people, when you think about Benjamin Franklin, you think contribution to the discovery of electricity.  But Franklin was one of the first writers to write about personal development, and he has three powerful principles for leading a successful life.   On this episode of the Fit + Vibrant You Podcast, I share these three success principles and and how they apply to your journey to a fitter, healthier, happier, version of yourself. You don’t need to read another book  on weight loss or diet… we need to start applying a few foundational success principles to this journey.  Friend, I’m glad that you’re here. Hit play, and let’s talk! This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.  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, Per

Every single day, I send an email and a voice note to my clients in Fit + Vibrant Over 50. In the program, we don't just focus on weight loss, we are changing our LIVES and having a daily touch point and mindset upgrade has been transformational.  A few week's ago I shared a note about being ALL IN versus ALL OR NOTHING. And I wanted to share it with you.  All-or-nothing thinking refers to thinking in extremes. You are either a success or a failure. If you are not perfect, then you are a failure. And if you're a failure, then you might as well make the failure epic (hello cheesecake, wine, leftover pizza, cereal by the handful, peanut butter by the spoon, ice cream from the container). All or nothing thinking and consistency and are like oil and water... they don't mix (I talk more about all or nothing thinking in episodes 119 + 186). But there IS a mindset that does work.... and that is being ALL IN. Press play and join me on this week's episode. This is YOUR show. If you have a question or topic suggestion

Last week I talked about self-sabotage.  This week, we dive a little deeper. Join me on this week's episode of the Fit + Vibrant You podcast to discover the two insidious habits that sabotage your weight loss efforts. And it's not eating at night. Or eating too much sugar. Or eating peanut butter straight from the jar (umm...

“What's getting in your way? Where are you stuck?” Sure, you can answer 'hormones' or 'my spouse' or 'my busy schedule'. But if you were to answer this honestly, you would say 'myself'. And then you might think you need more willpower or discipline. Or motivation. Or that something is wrong with you. After all, if you WANT it so badly, so why do you keep slipping off plan when you start to lose some weight? Or why do you start each day with great intentions but end up face first in the ice cream after dinner? Enter self sabotage (no applause required ;) Take a deep breath. It's normal. You're not broken. You're human.  Friend, let's have a chat about ending self sabotage so that you can finally have the body and life you want... and deserve.  This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.  When you’re ready to take the next step, here’s how I can help. ⭐️ For Women Over 50: Disc

We all have an inner voice, an ongoing narrative that comments on what we are doing and drives us to act in certain ways. That voice can be your worst critic- it can keep you playing small, it can fight for your excuses, and it can be downright mean.  Or, that voice can be your greatest ally. How you talk to yourself matters, a lot. But if you've practiced negative self talk for years, or decades, change it is no easy task.  Join me today as I share a powerful tool to say good-bye to your inner mean-girl and to adopt a more positive, helpful conversation.  This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.  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

Now's not the right time. I'll start when the kids go back to school. Things are too stressful right now. There's too many other things competing for my focus- I can't commit to my health right now.  Delay. Delay. Delay. The best excuses are REAL. Life might be stressful. Your house might be full of visitors. You might be out of routine. You might be in between jobs. Maybe you are struggling in your relationships. But these are not usually the real reasons we don't start, or do the things we know we could do to be healthier and happier. And until we get clear on what those reasons are, its very hard to overcome them. Friend, let's have an honest conversation about the REAL reason you are not getting started.  This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.  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 Help

Today we're going to talk about the "FIT" part in Fit + Vibrant.  Today's podcast answers the questions you asked Fit + Vibrant You Facebook Community. Today's questions: 1. How do I get started with fitness? 2. What is the best exercise to do to get results? 3. What if I have knee or back pain?  4. How can I keep fit at home during COVID-19? I got you covered! My team at Ascend Fitness + Lifestyle has also put together a home workout guide for you with strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! Go to www.tanjashaw.com/homefitness to download your copy. This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + Vibrant Facebook group.  When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Download your Home Workout Guide at www.tanjashaw.com

Imagine this... For several months (or even years), you put in the work: you workout, you track your food, you commit to 'clean eating' (or whole foods, keto, vegan, low fat, etc.)… You do your best. Yet, the results you so desperately want seem like a pipedream away :( I understand it’s downright depressing. It makes you even want to give up. And you wonder... how is this different? Most women I work with have been dieting for years, decades. And they wonder, how will this be different? And to be perfectly honest, I have a tough time explaining how Fit + Vibrant Over 50 is different than Weight Watchers, Jenny Craig, Keto, Noom, Ideal Protein, Herbalife, etc. etc.  It's like asking how an trip to Hawaii

Eat when you're hungry. Stop when you're satiated. Sounds sooooo simple. And it is... but simple doesn't mean easy.  "I don't know what it feels like to be hungry?" "How do I know if I'm hungry or bored?" "How can I curb hunger?" "I eat when I'm not hungry... how can I stop?" I've been getting a lot of questions about hunger, and this episode is dedicated to answering YOUR questions!  Friend, grab your ear buds and press play and let's talk about HUNGER. This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + VIbrant Facebook group.  When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player! ⭐️ 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

You asked, I answered! Today's podcast comes from questions asked in the Fit + Vibrant You Facebook Community. Today's questions: 1. Is breakfast really that important? 2. If you feel that you are most likely 20 pounds overweight, but don't want to obsess about dieting and weight loss, does it make sense to say “To heck with it; I’m just going to be happy being this weight.”? 3. How do I figure out my macros and daily totals? This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@ascendfitnesscoaching.com or ask in the Fit + VIbrant Facebook group.  When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player! ⭐️ 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

Picture this:  you're making progress, you're gaining momentum. You're feeling good. And then, seemingly out of nowhere, the doubts and worries come knocking (they seem especially persistent at night when you're trying to sleep). What if I fail? What if I lose the weight and then gain it back again? What if I don't stick with it?  What if they judge me? What if I offend her? What if I make the wrong choice? What IF.  You ask the questions... and then your brain does what it does best: it looks for all the reasons why things will go wrong, all the ways things could go wrong, leaving you with fear, anxiety, doubt, and preparing for the impending doom.  Not only does it halt your weight loss, but it also feels terrible. This week's podcast is all about how to stop the 'what if' runaway train before it derails you! When you’re ready to take the next step, here’s how I can help. ⭐️Join the Fit + Vibrant You Facebook Community! ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player! ⭐️

"What used to work no longer works." "I'm doing everything right, and I'm still gaining weight." "I just can't seem to lose an ounce." Many women gain weight around menopause. Losing weight during and after menopause may seem impossible. Hormonal changes, a drop in metabolism, stress and the aging process make it feel like an uphill battle.  However, you absolutely CAN lose weight (or stop gaining) during menopause. Press play to learn several steps you can take to make weight loss easier during this time. 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

Weight loss is simple... just not always easy.  We say we would give anything to lose the weight, that solving our issues with weight is a level 10 on the 'importance scale'. And even though we KNOW what we should do to drop the pounds, we still don't do it.  What gets in our way? Join me on this week's episode to learn a few common themes that get in the way of having the body, and life you deserve. Listen in and take action! Links mentioned in the podcast: ⭐️ LIVE workshop with Tanja: The 3 Critical Mistakes Women Over 50 Make when Trying to Lose Weight.... and what to do instead. June 17, 2020 @ 6PM PDT/ 9PM EDT. To register: www.tanjashaw.com/live ⭐️ 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

Are you either 100% in, or completely off the wagon? Many people identify as ‘all or nothing’ thinkers. "I'm a perfectionist" they say. They are either being really ‘good’, where they are completely on track with their eating, 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 white. 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. If you EVER struggle with being all in, or completely off the rails, or you just can't seem to be CONSISTENT... this is the episode for you! Listen in, and then TAKE ACTION. Links menti

For many women, stepping on the scale can be an emotional endeavor. They do all the things: eat more veggies, workout, cut out sugar, and then the scale stays exactly the same. As a result, they either double down on their efforts, or (and much more commonly) give up. After all, what's the point of doing all this work if there's no payoff? My own weigh-in habits have changed over the years- from letting it rule my life, to throwing it out and not weighing myself at all. So, is a regular weigh in helpful or harmful? Join me on this week's episode of the Fit + Vibrant You Podcast as I answer this question! Links mentioned: Should we be Pursuing Weight Loss Goals? Why I Stopped Weighing Myself Why You're Not Losing Body Fat If what I say resonates with you, and you'd like to learn more about how we could work together, here's your next step:⭐️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.fitvibra

Do you ever feel overwhelmed with all the conflicting information out there? Every diet plan, health guru, celebrity or friend has something different to say... and it keeps us STUCK. Do we eat breakfast or fast? Do we fuel or workouts with the shake or not? Should we eat every few hours to rev up our metabolism? If you're confused, you're not alone, and I got you covered! Join me in this week's podcast to kill a few diet myths that are holding us back from getting to our happy, healthy weight. Press play and let's go! If what I say resonates with you, and you'd like to learn more about how we could work together, here's your next step:⭐️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