Ascend Lifestyle Performance Podcast

Judgement- of OURSELVES-  keeps us stuck. We don’t commit because we are afraid we’ll fail.  We numb out with more food after we eat something 'bad' so that we don't feel guilty. We let five Oreos turn into the box, and the wine, and the cold leftover pizza because we didn't live up to our own expectations of ourselves. We don't learn from our mistakes.  We are just plain mean to ourselves. And we think that we can bully ourselves into a better body. And we are WRONG.  Tune into this week's podcast to find out how judging ourselves gets in the way from weight loss, the sneaky ways it shows up, and most importantly, how to stop doing it.  Links mentioned in the show:

We do a lot to avoid the possibility of being negatively judged by others. We don't speak up. We don't try hard. We don't tell others what we really want. We hold back our true selves. And it keeps us stuck. We might not fully pursue weight loss, or overcoming our eating challenges for fear of what our friends might think. Or if we'll be criticized when we order the salad at dinner. We don't share our feelings, and instead hold them inside, and and try to eat them away when they get too much to handle (as in actually eat them away... by eating the oreos or handful of cereal or fix of your choice). Tune into this week's podcast to explore where judgement might be keeping you from living the life you deserve, and more importantly, how to overcome this self-defeating fear.  Links mentioned in the show:

For decades, we've been told to eat less if we want to lose weight. So, we started tracking points or calories in an effort to consume less than we burn. But in the past few years, more and more people are ditching the obsession with calories and moving to focusing on WHAT they eat and balancing hormones. After all, hormones are responsible for pretty much every process in the body: they control hunger, your salt balance, fertility, sex drive, and yes, your body's ability to store or burn body fat.  So which is it... calories or hormones? Is the age old recommendation of 'eat less, move more' a thing of the past?    Press play on this week's podcast as I answer this question and give you clear steps to move forward to become a fitter, stronger, healthier version of yourself. As always, I promise a no-nonsense common sense approach, some kindness and a bit of tough love ❤️ If you're looking for more, here's how I can help: ⭐️FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight ag

Let’s face it, creating or sticking to good habits takes energy. It takes energy to overcome the urge for chips while watching a movie on a Tuesday night. It takes energy to plan your meals for the week.    And so many of my clients want MORE energy- yet they unknowingly waste energy with a few simple words.   These words drain your energy, your willpower and take the joy out of your healthy habits. Ever struggle with making healthy eating choices in the in the PM hours? Ever struggle with being ‘good’ for a few days, or weeks then falling right back into bad habits?   THIS might be the reason. Press play, make a few simple swaps in your language and you could notice a huge improvement in your ability to say no to the second helping of supper or the cookie in your office lunchroom.  If you're looking for more, here's how we can help: ⭐️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 a

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.

   BUT… there is another way.   In this podcast, Kayla, MindBody Eating Specialist at Ascend Fitness + Lifestyle, share actionable strategies to create routine when you’re out of routine.     You can absolutely make progress, or maintain the progress you’ve already made during this uncertain time, by maintaining a few routines, putting intention into your day, and being flexible with your path.    Grab your ear buds and let’s go!   When you’re ready to take the next step, here’s how we can help.. 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 FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: 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 I'm live or share the live videos on social media at: Facebook: https://www.facebook.com/tanjashaw/ Instagram: @tanja_shaw  

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.. Join our 21 Day ONLINE Challenge: To get fit and heal

If you’re trying to lose weight, it seems logical to try to cut as many calories from your diet as possible. After all, they say in order to lose a pound of fat, we need a 3500 calorie deficit. If we want results, we just cut calories. And if we want results faster, we just cut more calories…right?   Not always. It is possible to eat TOO LITTLE- which despite best efforts, can result in a plateau or weight gain.    In this podcast, I’m joined by Kayla Van Egdom, MindBody Eating Specialist at Ascend Fitness + Lifestyle to share:    Why eating too little stalls weight loss Signs that you might not be eating enough Simple strategies to rev up your metabolism and get results! When you’re ready to take the next step, here’s how we can help.. 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 FREE COURSE: Discover the diet rules ACTUALLY worth follow

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 ste

Today's podcast came from a listener: Hi Tanja, I really enjoy your podcast, it brightens my day and I walk daily and have better health and self-talk thanks to you and this podcast.  I’d like to say that during all this covid 19 stuff your audience needs your warm spirited inspiration more than ever so please ensure you still release your weekly content and maybe you could do a podcast focusing on ideas of self-care in times of isolation like walking, hiking, regulating how much news we are watching, health habits and having a mindset of hope in these strange times! Many thanks!  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

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 opportu

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: 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 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  

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: 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 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  

Remember when you set a goal to lose weight, improve your strength, stop eating cake at night when you're bored, feel GOOD in your body? 

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: Subscribe to the Podcast on iTunes or your favourite podcast player app. 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 If you’re in Chilliwack, get started with Fit Over 50: www.getfitchilliwack.com

When we have a weight loss goal, we often do a simple math calculation. Since a pound of fat is about 3500 calories, we assume that in order to lose 1 pound of fat, we need to eat 3500 calories less then we burn. So, we take our estimated metabolic rate (the amount you burn just to stay alive), add on the calories burned through exercise and estimate how much we need to eat. Then we go on to say that if we eat X amount of calories a day, we'll lose 2 pounds per week and get to our goal weight on November 17.    Has that ever worked for you?   Following that logic, you might have heard that an extra potato chip a day over 20 years can lead to a 50 lb weight gain or an extra can of pop a day can lead to a 20 lb weight gain in one year.   Following the same logic, simply burning an extra 100 calories would result in a 10 pound weight loss over the year.    The body is much more complicated than a simple math equation. And while calories matter, so do HORMONES.    Join me in this podcast to learn about the impact

Expressing gratitude, counting your blessings, being thankful, is a POWERFUL habit. And while there is a lot of science to back up the power of gratitude, most people simply notice one thing: they are HAPPIER.   This week, I’m joined by Julie Boyer (for the second time on the podcast!) to talk about all things GRATITUDE.   Why a gratitude practice is so powerful How Julie used gratitude to get through some tough times in her life 3 Simple tips to start a gratitude practice Julie Boyer is the founder or Wake Up with Gratitude. She is a photographer, podcast host and lifestyle and business mentor.  Connect with Julie: https://wakeupwithgratitude.com/ https://www.facebook.com/jcmboyer https://www.instagram.com/juliecmboyer/ When you’re ready to take the next step, here’s how I can help: Subscribe to the Podcast on iTunes or your favourite player app. 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 Follow

It always feels the same: Commit to changing your body. Put in a ton of effort. Feel the pressure of the newest eating plan or workout regime.     Eat to numb feelings of stress or anger or sadness after a hard day. Feel guilt about emotional eating. Numb the guilt with more food. Get “back on track” with a vengeance. Harder workouts. More food restrictions and rules.   More stress. More urgency. All of this leads to even more emotional eating.   It’s frustrating. It's disheartening. It's painful. But what if there's another way?    What if it’s possible to work with your emotions and your body instead of against them?     What if it’s possible to let go of the forcing, and change your body at a sustainable pace, all while enjoying the journey?   You’re not broken. You don’t need to be ‘fixed’. 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 a

"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? Join me for part 2 of this series to learn a simple habit to pull back the curtains on WHY you 'fall off track', and simple strategies you can implement TODAY to make CONSISTENT progress toward your goals.  When you're ready to take the next step, here’s how I can help: Subscribe to the Podcast on iTunes or your favourite player app. 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. If you’re in Chilliwack, book your trial and goal setting session at www.ascendfitnesslifestyle.com  

Tired of starting over? Then stop stopping. If I can predict your success by one thing- it’s not that you don’t eat carbs (you probably do... if you're human...) or you track all their calories (you probably don’t... and don't need to). It's simply your ability to KEEP GOING. To show up, consistently and imperfectly. To figure things out. Yesterday, I was tempted to stop. I was tempted to choose perfection over progress. In my mind… it totally made sense. I had failed. Why bother continuing on? Consistency over Intensity. Distance over Speed. Just. Keep. Going.   Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: 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 I'm live or share the live videos on social media at: Facebook: Personal p