Ascend Lifestyle Performance Podcast

In this episode I team up with Kristin Dobvniak, the gal behind Healthy Mama Kris to answer YOUR questions about body image and intuitive eating.    1) As a mom, how are you raising girls with good body image?  2) How do you teach an intuitive eating style to kids?  3. How do you stop comparing yourself to social media/ online image 4. I'm recovering from disordered eating and trying to listen to my body, but then a friend tells me about the plan they are doing (keto, etc.) and I get triggered. How can I shield myself from this?   Kristin Dovbniak is a holistic health coach, certified culinary nutritionist, certified intuitive eating counselor and trained chef. She works with women all around the world to help them simplify nutrition and tune into their intuition to heal their relationship with food and their bodies and live happy, healthy, whole lives.   She is the host of the Healthy Balanced Mama Podcast, creator of several online programs including Healthy Mama Meal Prep and the Supermama Society, her onl

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    

"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? If you're like most people I work with, you don't struggle with basic nutrition knowledge (is broccoli good for you? Yes? OK... you're know enough), and you know exercise is good for you. Your biggest struggle is CONSISTENCY. Join me in this week's podcast to learn a BIG MISTAKE most people make when trying to eat healthier and lose weight. Plus, you'll learn simple strategies to you can implement TODAY to stop falling off track. 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 Followi

Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food, to stop EMOTIONAL eating so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. 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    

❤️I had the BEST workout this morning… and in this quick video I share the 4 reasons WHY it was so good.

“I just need to stop snacking at night” “I just need to start being more consistent”“If only I stopped eating when I wasn’t hungry”“I need to stop eating junk food”. You set a goal or intention.. and then take action. You are inspired, motivated and determined. And if you're like most people, you rely on willpower. But in a few days, weeks or months, you end up right back where you started... exhausted, disappointed.  If you want to create a sustainable change, you need to stop relying on white knuckle willpower. Instead, you need to start building HABITS. Join me on this week's episode to learn: 1. Why habits are the key to a fit, lean + healthy you (for life) 2. How to create habits 3. Simple habits to adopt to become (and stay) healthy + fit 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 Rul

What you eat matters. A lot. Whether you want to lose or maintain your weight, improve your health, have more energy, or maintain your current health, nutrition matters. In this week's podcast, I share THREE things that every single one of my clients do to transform their body, AND to create a permanent lifestyle change. My goal is not to help you lose weight/ improve your health for a few weeks or months, my goal is to help you feel really good in your body and create a lifestyle that you LOVE... for LIFE.  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, we have 5 spots left in  the Chilliwack's Biggest Winner! Click here for more info or t

It’s popular to simply say that diets, or weight loss efforts don’t work. You may have also heard that 95% of people who diet or try to lose weight gain it all back or all back plus more.    There’s also a growing community that protests that we should not pursue weight loss at all. Our desire to lose weight is because of society telling us we should look a certain way. At best, the desire to for a flatter midsection and a tighter butt means we are vain. A bit more extreme, the pursuit of weight loss means that we are idealizing thinness, shaming fat bodies, and is the cause of body image issues and eating disorders.(So if you ever felt ashamed for gaining weight, now you can feel shameful for wanting to lose it).    It’s confusing AF out there. I’m struggled to find my way, risking judgement if I say something that could potentially offend someone.    So does this mean we should actually stop pursuing weight loss? Or that our efforts to lose weight are futile? And that since diets don’t work… we should simpl

It’s the start of a new decade! Are you excited? I certainly am. I’m most excited about the goals I have set for this year. I write, post to social media, and coach my clients a lot on goal setting. Why? Because without clarity, without knowing what we want, motivation is unsustainable. You might have fits and spurts of inspiration, but you're not clear on where to apply that inspiration- and so inspiration and motivation wanes. Join me in this week's episode for a step by step process to review 2019 and set meaningful goals for 2020. 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, we have (unofficially) opened registration for the Chilliw

At this time of year, the Internet is full of advice on how to avoid overindulging during the holidays. If you have a healthy relationship with food and lead a healthy lifestyle, it doesn’t really matter what happens during a few holiday feasts. You can eat, drink, indulge, and simply get back to your regular routine on December 26th, or perhaps the 27th.  One or two meals is not going to cause you to gain weight, just like one healthy meal doesn't cause you to lose weight. However, if you struggle with food, namely emotional eating, or a chaotic relationship with food, , it is worth putting some intention and planning into your holiday meals. You might find that a few “indulgences“ can lead to feeling out of control and guilty. This could spiral into weeks or months of unhealthy eating (or over-restricting in 2020). In this podcast, I will share a few strategies and tactics to help you listen to your body and feel in control during your holiday meals. The goal isn’t to use all the strategies; Instead, pick

Do you ever feel deprived or like you're missing out when you're trying to make healthier choices... and others around you are not? Have you ever heard anyone say "If you deprive yourself, you'll just overeat later"? What if you didn't have to choose: 1. Missing out, 'being good', or only having a little bit and feeling deprived AND 2. Having all the things (also called F * It) What if there was a THIRD option. Spoiler alert: there is.  Enjoy this audio recording from a recent Facebook or Instagram Live to help you THRIVE during the holidays.  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

Vegan. Keto. Paleo. Intermittent fasting. I often get asked what ‘side’ I am on. Am I vegan? Keto?(no, I’m Tanja).   With so many options out there, it's sometimes hard to figure out the best approach to eating better and improving your health. Plus, nutrition information is always changing! One day coffee is good for you, the next day its not. Ditto with eggs, red wine and meat. I even get confused!   Everyone has an opinion and many of those opinions are pretty strong (if you want to get into a heated debate, just start talking about politics, religion, or nutrition).   Instead of arguing which diet is best, let’s talk about how to choose the best eating style for YOU.   Join me on this week’s podcast as I: ✔️ Demystify nutrition science so that you know what to believe (and not believe)  ✔️ Break down different diet plans so that you can figure out which diet plan is best for you ✔️ Overview the claims of the popular Netflix documentary “Game Changers”   Want more no-BS nutrition coaching so that you can d

Only 20% of women are satisfied with their bodies. 89% of women and 8 out of 10 girls are withdrawing from life engaging activities because they don’t feel good about their bodies.  This means women are holding themselves back from living the life they dream of.  (Dove Beauty & Confidence Report, 2019) This is why we need Body Love.  In this episode I team up with Emma Polette from bodylovehq.com to talk all things about loving your body. Our own turning points when we reached ‘diet rock bottom’ and realized we needed to start truly caring for ourselves Common triggers such as seeing a picture of yourself or looking at yourself in the mirror and not liking what you see, and how to quickly get back to self-love and acceptance Myths and misconceptions about what loving your body actually is  Simple daily practices to start practicing body love Emma Polette is the founder of Body Love HQ.  Her clients call her a real woman for real women. She is a qualified personal trainer, health coach, reiki master &

It’s not happy people who are thankful.  It’s thankful people who are happy. For the past year or so, expressing gratitude has been a daily habit.  It’s on my ‘Tanja’s ideal week” success tracker and I’ve been consistent, and it’s dramatically improved my life.   Naturally, I was really excited to connect with Julie Boyer, who takes gratitude to a whole new level, and I learned a lot, and have already started to implement some of the action items we talked about on the show.  She shared this quote: “Without exception, begin every day of your life with gratitude. As you look in the mirror, say, “Thank you, God, for life, for my body, for my family and loved ones, for this day, and for the opportunity to be of service. Thank you, thank you, thank you!” -Wayne Dyer Julie Boyer is The Grateful Entrepreneur. Her mission in life is to create grateful greatness globally for entrepreneurs and future entrepreneurs. Julie’s first book, 30 Days of Gratitude, The Gratitude Program That Will Change Your Life, became an A

  "Deep in your gut, 40 trillion chemists are hard at work helping you digest your meals, making essential nutrients you can’t produce on your own, protecting you from disease, and even shaping which parts of your DNA manifest and which remain dormant.” - Ocean Williams There’s no doubt- gut plays a vital role in your overall health and well-being. It can help control everything from your weight to your mood to brain health, inflammation and immune function.  This week I’m joined by Dr. Ann-Marie Barter to talk all about taking care of your gut health. You’ll learn: Why gut health is so important Common and not so common symptoms that might indicate your gut needs to be healed Simple daily practices to take care of your gut health and to detox your body. Dr. Ann-Marie Barter is on the cutting edge of holistic healthcare.  As a chiropractor and functional medicine practitioner, she helps people get out of pain and reach their maximum potential through her unique approach she has developed after studying und

You asked, we answered! This week I team up with Brooke Miller and Alyssa Miller from the Diet Riot Podcast, two amazing dieticians, to answer YOUR questions. Thank you for everyone who asked a question- this is your show and your input matters!   We answer: After many years of Weight Watchers, I’ve left, I’ve gained weight, and I’m panicking. What do I do next to get control again? What’s best- fresh, frozen or canned veggies? I’ve lost weight by dieting, but the scale has stopped. How can I kick start things again? And- how do I know when I need to stop losing weight and start focusing on maintenance? How do I combine intuitive eating when I have to follow a specific food regimen for a chronic health condition? Join us for some good info, and a bit of fun along the way.  Brooke Miller is an intuitive eating registered dietitian. She’s married to her high school sweetheart and welcomed their first baby boy into the world in February. Their son Ashton Thomas rocks his extra chromosome and has Down syndrome.

'Tis the season for peppermint mochas in red cups, cookies and chocolates in the staff room and long to-do lists. If the holiday goodies, line-up of parties and events and never-ending to-do list has you ditching your workouts, regular eating or other healthy habits then this podcast is for you. On this week’s podcast, I’m joined by Heather Englund of Fit Mama Real Food to tackle YOUR holiday related questions. How do I handle food pushers and guilt from others about my eating choices? How do I balance healthy eating with wanting to 'live a little' and enjoy the holiday festivities, which include lots of treats? How to avoid a reckless abandonment eating mindset that results in the stereotypical New Years resolution to start a diet and a get in shape? How do I fit in my workouts when things are just BUSY? Heather is the face and voice behind the website Fit Mama Real Food, the host of the weekly healthy living podcast Fit Mama Real Food Radio and the creator of Fit Mama Real Food’s Yoga & Strength on Yo

“My mother was always either on a diet, off a diet, or complaining about her body. And now I struggle with my body”.   “My battle with my weight and body image started when I was 8 years- and my parents thought I needed to lose weight”.    Our struggle with eating, body image, and finding our natural, happy weight often starts early… very early. And now as adults, we don’t want the same to happen to the kids in our lives- our own children, grandchildren, students, relatives. We know the pain of spending so much time, energy and thought space fighting against ourselves.    How do we raise body confident, healthy kids?   On this week’s podcast, I am thrilled to welcome Dana Suchow to answer that very question.   Since overcoming Bulimia, Binge Eating Disorder and exercise compulsion, Dana Suchow has become an expert in the field of body image and eating disorder prevention. Offering a nonclinical and holistic approach, Dana gives parents, teachers and caregivers the tools to prevent eating disorders and raise

We know nutrition is important, but sometimes it can be hard to simply find the time to put together healthy meals, especially during a busy weekday.    Join me in this week’s podcast to discover: 4 strategies to simplify your nutrition during the week 4 very quick and easy dinners that I make on the regular (including a full how-to tutorial) what to do when you really don’t have any time to make something   Ready to take the next step? Here’s how I can help: If you're in Chilliwack, we've just opened up registration for the Better Breakfasts: What to Eat for All Day Energy. Registration is $10- 100% of your registration goes to the Starfish Backpack Foundation, to help feed kids in our community.   If you're in Chilliwack, get started with a free week of personal training at Ascend.   Apply for the Whole YOU Transformation. If you're ready to ditch dieting, and to have a more peaceful, natural relationship with food and to find your happy weight (naturally), let's chat! (Local + online).   Li

Are you putting in the effort, doing the work and not getting results?   I get it… it’s FRUSTRATING! And I’m here to help