Ascend Lifestyle Performance Podcast

Dear body, I love you.   Imagine feeling really good in your body? loving and accepting your body? How would life be different?   In this solo episode I share with you exactly what loving your body looks like, and 10 actionable, practical steps to start loving and accepting your body.    Listen in, take action.  With love for you and your body, Tanja x

Tuesday afternoon life lessons from hiking Elk Mountain. ⭐️Just start. Detach from the outcome and take the first step. ⭐️Taking breaks along the way is not regressing. It's not sliding backwards. It's taking a break. ⭐️When things get tough (and they will get tough!) the future picture of where you're going. How will you feel? ⭐️Celebrate the wins along the way. Not necessarily with peanut MMs, but celebrate nonetheless. ⭐️Keep going. Take one step forward. You got this!

It’s easy to get caught up with all the nutrition information out there- on macros, recipes, meal plans etc. But imagine if we just simply ate when we were hungry and stopped when we were satisfied?    I believe that if we did this, we’d make a huge leap forward to feeling really good in our bodies, and having a natural, peaceful relationship with food.   It’s simple. But it’s not easy. Join me in for this week’s episode for a deeper dive on this simple guideline and learn the 8 things that you need to know, think or do in order to successfully listen to your body’s hunger and satiety signals and enjoy freedom with food. 

If you struggle with emotional eating, disordered eating, mindless or compulsive eating, restricted eating or the up and down weight gain/ weight loss cycle- this podcast is for you. I am delighted to welcome Karen Koenig to the Fit + Vibrant You Podcast. In our interview, she shares: ✔️What the ‘rules’ of normal eating are, and what a day of normal eating looks like ✔️The personality traits associated with disordered eating (and whether you can change them) ✔️What self compassion and body acceptance actually means- and how it can free you up to live a more meaningful life ✔️Why the typical advice on overcoming emotional eating and binge eating such as “wait 20 minutes so that you can feel full” “drink water” or “just stop binging” don’t work for the long term For over 30 years, Karen has been helping dieters, emotional, compulsive and mindless eaters, and weight-cyclers become “normal” eaters. Karen is a licensed psychotherapist, motivational speaker and international author. She lives, teaches and practices

Enjoy this audio training from a recent Facebook or Instagram Live. 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 https://www.instagram.com/tanja_shaw/

Huge thank you to Juan Medrano for joining me on this week’s episode of the Fit + Vibrant You Podcast. We have some fun chatting about : ✔️Why you should NEVER feel selfish about taking care of yourself (and how to actually change your mindset about that) ✔️Whether the 80/20 rule is accurate- and if so, how to apply it ✔️A few nutrition myths, such as “are carrots good for me?” Juan Medrano is the owner of Movimento Fitness in St. Albert, Alberta. With a background in Human Performance and Athletic Development – specializing in Functional Training – Juan is passionate about enhancing the lives of those around him through the power of simple, safe and effective exercise and an empowered mindset. Juan especially loves helping people new to fitness discover it’s life changing effects. He wants to help as many people as he can remove their limitations and enjoy a MUCH better quality of life. Juan is humbled to have been awarded the St. Albert Small Business of the Year in 2016. He’s been featured on several radio

Whether you wan to lose 10, 20, 50 or 100+ pounds, this podcast is for YOU. I am 100% certain that if you apply this SIMPLE mindset shift (we’re not talking about tracking calories, cardio workouts or the like) that is FREE and takes no time at all, you WILL get results. Listen in. Your future self and present self will thank you. Links mentioned: Meditation music (the song “Clearing” https://music.apple.com/ca/album/clearing/1462348845?i=1462348846 Thrive in 30: www.ascendfitnesslifestyle.com/thrive Whole YOU Transformation: www.tanjashaw.com/wholeyou

Enjoy this audio training from a recent Facebook or Instagram Live. 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 https://www.instagram.com/tanja_shaw/

What I learned from a $1500 surprise tax penalty They say nutrition is 80% and fitness is 20%. I disagree. 80-90%+ is MINDSET. It’s our perspective. Our thoughts. Our beliefs. I fear that the response to me talking about mindset will be yawns, eye rolls, or scrolling through until you find a pretty meal plan, or 5 ways to hack your body. And honestly, most people who I work with have already exhausted their attempts at finding sustainable, real change and to LOVE the way they feel by focusing on tactics. So here I am, again, reminding you (with very ACTIONABLE mindset shifts) so that you can make a powerful, positive lifestyle change and fall in love with the process. So you can love the way you feel. So you can live fully, and freely. This week’s podcast topic comes directly from my own personal experience this week- transitioning from vacation to my regular workday, and a surprise $1500 penalty in the mail. We chat mindset shifts to help you: ✔️sleep better (what to do/ think when you simply can’t sleep) ✔️

Enjoy this audio training from a recent Facebook or Instagram Live. 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 https://www.instagram.com/tanja_shaw/

This podcast went a little away from originally planned topic;  pretend we’re sitting down together having coffee, or tea, or a gin and soda and having a conversation.    We’re going to chat about: my own ‘aha’ moment in my coaching session (yes, its the SAME thing I work with my clients on, but it's so hard to recognize it when we’re going through it ourselves!) why self care is NOT a luxury (so stop feeling guilty and treating it like it is) why I get stuck on goal setting, and a better way to set goals that excite and inspire you (I dive into this much more in my free course: tanjashaw.com/freecourse) I look forward to our chat!   If you’re in the Chilliwack area, early bird registration is on now for Thrive in 30, our 30 Day Fitness, Nutrition and Mindset coaching program. Go too ascendfitnesslifestyle.com/thrive for all the details and to secure on of our 14 spots.   I am getting ready to release the Whole YOU Transformation this fall. Currently I’m taking on a handful of men and women who are

  We see before and after photos- but what does the process really look like? And when you lose the weight/ get back in shape- what does it take to MAINTAIN your progress? I am delighted to share my conversation with Linda Weibe. Linda has been a member of Ascend Fitness + Lifestyle since April 2017. Before joining, Linda had lost and gained the same 30 pounds over and over- never keeping it off for more than 6 months. And she felt utterly hopeless. She was at the end of her rope. She had lost the belief that she could ever be a fit, healthy person. Until she made the decision to change.  In this interview, we draw back the curtains on what it takes to overcome emotional eating, to transform her body, her life , and maintain it. Linda shares: why we cannot rely on internal motivation, and how to set yourself up for success the hard truth that maintaining your weight loss can be harder than losing it, and how to stay committed how she continues to overcome challenges and setbacks. Yes, they still happen.  Th

She's back! I'm thrilled to welcome Justine Cécile back on the FVY podcast to dive deeper into the topic of HORMONES. Justine is a Functional Diagnostic Nutrition Practitioner who specializes in supporting  women who are struggling with raging hormones, even when they are on hormone therapy. You'll discover: why hormone levels aren't the problem (and what is, and what to do) what it actually means to 'balance your hormones' three very actionable things you can do today to start thriving at any age

  Can you love your body AND want to lose weight? Is desiring weight loss to look better self-rejection? If you love and accept yourself, will you become complacent?  Can I be enough and want to change? Can I be happy with where I am AND want more? And if the answer is YES, how the heck do you get there? Join me in this week's episode as I answer these questions, and for some real life, take-action-today strategies.  THANK YOU to everyone who entered the contest and left a review on iTunes. Your review is my greatest gift! Thank you for listening! And if you have a question you would like answered on the show, please let me know! tanja@ascendfitnesscoaching.com

One of the most insidious (but seemingly innocent) barrier that gets in our way of creating change is the notion that we have time. That we can start tomorrow, or when the kids get back to school, or when work settles down, or when we finish that one project. When the house renos are done. When the puppy is trained.  I'll stop bringing work home with me when I'm done this one project. I'll start exercising when the weather gets better. I'll be able to be more present and spend more time with my family when work settles down. I'll eat all the things today to get it out of my system so I can start fresh tomorrow... (yeah... like that ever works!) Like Annie says "Tomorrow is always a day away". We KNOW that time is a limited resource. It's finite. Yet we act as if its not. We act as if we will always have time, and as if it's ours to waste. Join me for some real talk and to get inspired to take action NOW (like right now) on the things that are important to you. I'll guide you through a few action items/ journa

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 its 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 Journal Giveaway: www.ascendfitnesslifestyle.com/fvycontest

Do you identify as a carbaholic? Emotional eater? Sugar addict? If so- listen in. I’d love to hear what you think! Journal Giveaway: www.ascendfitnesslifestyle.com/fvycontest

I recently posted on social media:  Full disclosure: I don’t always “stay on track” on vacation. But when I do, I always feel so much better and consequently enjoy my vacation so much more. And here’s how I do it:

Change is hard. Adopting a healthy, fit, lifestyle is hard. Saying no to the temptations is hard. Getting up early to workout when you don't feel like it is hard.  Staying the course when you don't see immediate results, or when you plateau is hard. But so often we unknowingly make things much HARDER than they need to be.  I'm not saying that what you're doing is easy... it's not. But it doesn't need to be as hard as we make it. And I'm right there with you- I was falling into these two traps and making things much harder than they needed to be. And when you're in it, it's really difficult to recognize that you are! Join me in this solo, post-workout recording after my own 'ah-ha' moment. I hope this helps you on your journey! Tanja x

I am excited to share my conversation with Laura Jackson with you! If you like the podcast, you'll LOVE Laura. She's real, she's funny, and she's relentlessly passionate about helping you create the health and life of your dreams. We have a very real conversation- in fact I didn't even do an official intro, because as soon as we started talking, I knew I wanted to share our entire conversation with you. We had a tough time narrowing this interview down into any one specific topic, but here are a few of the highlights you get to look forward to:  What Laura and (I agree with her) hates about the fitness industry, and how it's served us wrong Why you should stop  seeking 'balance' and what to do instead What needs to happen to create, and then stick to habits, and how to do it Why it's so important to shift how you see yourself, and how to create that shift And so much more :)  Laura Jackson is Founder of FIT CHICKS® & FIT CHICKS Academy , Canada's largest women's only fitness & health education comp