Synopsis
This show is all about helping you take action TODAY to think better, eat better, and move better so that you can become healthier, more confident and energetic version of yourself.
Episodes
-
134: Keeping Fit Through Menopause with Jenny May Clermont
17/06/2019 Duration: 44minThe body changes as we age, especially through peri-menopause and menopause. Bring on the sleepless nights, midsection weight gain and stronger urge to wind down with a glass of pinot. True, our bodies change. Also true: there are a few SIMPLE things you can do to help your body as she transitions through menopause. In this interview with Jenny May Clermont, you'll learn: Why we gain weight around the midsection, and what to do about it The right kind of exercise to support your body into your 40s and beyond (and you don't need to log long hours on the treadmill) Simple in the moment strategies to reduce stress and balance your hormones Jenny May Clermont walked away from a successful 15 year career as a chemist (most of which revolved around hormone therapy products) to educate people on how to LIVE better through nutrition and movement. Jenny May has over 25 years of research on diet and exercise with the purpose of gaining a deeper understanding in regards to how diet and exercise affects your hormone
-
133: Autoimmune Conditions and Getting Out of Comparison Mode
10/06/2019 Duration: 17minToday's podcast came from listener questions- thank you! In this week's episode I touch on: Autoimmune conditions - how diet can help and where to start Getting out of comparison mode (and the sneaky ways it shows up) Thank you for listening! And if you have a question you would like answered on the show, please let me know! tanja@ascendfitnesscoaching.com Links + Events Mentioned: Summer Shape Up: www.ascendfitnesslifestyle.com/summer19 www.ascendfitnesslifestyle.com/anytimeworkout Chris Kresser on Autoimmune and diet
-
132: How to Make Better Choices in the Moment
03/06/2019 Duration: 14minSuccess is a game of inches. Every choice is a vote. Every vote matters. But how to you make better choices when you goal seems so far away? Or when this 'one choice' won't really matter? Join me on the podcast, and then most importantly, TAKE ACTION. I believe in you! Tanja x
-
131: How to Change Your Travel Mindset
27/05/2019 Duration: 19min“I’m going away and don’t want to undo all the progress I’ve made. Do you have any tips or strategies for ‘sticking with it’ when on vacation?” – Julie B., Chilliwack Dear Julie, First of all, kudos to you for thinking ahead and looking for solutions. Well done. A very important step to making a lifestyle change is the desire to do it! I get asked this question a lot- and while there are many tips and strategies for keeping fit on vacation, packing food for long flights, or making healthier restaurant decisions, (I’ve written multiple articles on how to keep in shape on vacation, which I will link to below), the most important thing to work on is the story we tell ourselves, and expectations around our vacations, travel and being out of routine. For a lot of people, trying to lose weight or get into shape, travelling can be scary. Especially if in the past, vacationing was a time you got off track, overate, over-consumed alcohol, skipped workouts and pledged to ‘get serious’ or commit to ‘clean eating’ when
-
130: Your Self Talk is Holding You Back
20/05/2019 Duration: 20minWhat do you tell yourself when you look in the mirror? What are the first few thoughts that go through your mind when you think about yourself? If you’re like most people, it’s probably not very positive. And it's holding you back. It's keeping you from transforming your life. It's stalling your progress. We fight against ourselves instead of being on our own side. We put ourselves down. call ourselves names. Refuse to forgive ourselves. Hold ourselves to unrealistic expectations. And it's so common, we don't even recognize that we're doing it. Here’s my question: Would you speak to a friend the way you speak to yourself? Better yet, would you stick around for it if a friend was speaking to you this way? Doubt it! Join me for this solo-episode as I break down the three BIG reasons why we need to change the way we talk to ourselves, and more importantly, HOW to do it. BTW, I think you're amazing. Your friend + coach, Tanja x
-
129: The Power of Breath with Jill Sawchuk
13/05/2019 Duration: 44minIt's simple, we have access to it anytime, anywhere, and it has the power to positively transform our lives. Yet, many of us don't use it. It's our breath. I am excited to invite Jil Sawchuk to the podcast to share with us the potential of our breath. We break it down so it's SIMPLE (I'm a huge fan of simple daily action!) Why breath awareness is so important- especially in our face paced, high stress environment A SIMPLE way to start a breath- awareness practice even if you think you can't Exactly what to do in your breath-awareness practice Meet Jill: "Although the seed of yoga was planted in me at a very young age, it wasn’t until my early 20’s that I began a home practice and my passion was truly ignited. Yoga transformed me and I have been devoted to it ever since. I received my formal certification from the International Sivananda Vedanta Centre in Neyyar Dam, India in 2001. However, what I teach is a culmination of everything I have learned, and is continually evolving as my own practice deepen
-
128: Healthy Living Made Easy with Heather Thatcher
06/05/2019 Duration: 42minYou want to feel better about your body. You want to have more energy for the things that matter most. You know this means that you have to live a healthier lifestyle, but when you try to change it doesn’t last and you keep falling back on old habits. You beat yourself up and wonder why you don’t have enough willpower to make this work. If this sounds like you, you're going to LOVE my interview with Heather Thatcher. In this interview with Heather, you'll learn: The 5 Step System to eliminate willpower Why doing LESS is vital to developing your intuition and have a more peaceful relationship with food and your body 2 actionable practices to start tapping into your intuition Why we need to stop using the phrase 'cheat meal' or 'cheat day' Meet Heather: Your Vitality Lifeguard. Early on in her career as a Registered Nurse it became clear to Heather that if she wanted to help improve people’s health she had to crack the code for how to make it easy to live a healthy lifestyle. Because, the truth is, most people
-
128: Healthy Living Made Easy with Heather Thatcher
06/05/2019 Duration: 42minYou want to feel better about your body. You want to have more energy for the things that matter most. You know this means that you have to live a healthier lifestyle, but when you try to change it doesn’t last and you keep falling back on old habits. You beat yourself up and wonder why you don’t have enough willpower to make this work. If this sounds like you, you're going to LOVE my interview with Heather Thatcher. In this interview with Heather, you'll learn: The 5 Step System to eliminate willpower Why doing LESS is vital to developing your intuition and have a more peaceful relationship with food and your body 2 actionable practices to start tapping into your intuition Why we need to stop using the phrase 'cheat meal' or 'cheat day' Meet Heather: Your Vitality Lifeguard. Early on in her career as a Registered Nurse it became clear to Heather that if she wanted to help improve people’s health she had to crack the code for how to make it easy to live a healthy lifestyle. Because, the truth is, most p
-
127: What to Eat for Fat Loss + All Day Energy
29/04/2019 Duration: 24minWhat should I eat? How much should I eat? When should I eat? Are carbs bad for me? It seems like nutrition is complicated- and it doesn't have to be. Eating for overall health, energy and fat loss can be SUPER SIMPLE. Join me to discover the 6 simple guidelines to build better meals for fat loss, all day energy and overall health. And then, TAKE ACTION!I Your friend + coach, Tanja x
-
126: Women, Food + Forgiveness with Marcella Friel
22/04/2019 Duration: 46min"You haven't failed- your diets have failed you". So much yes. I am thrilled to share this interview with Marcella Friel with you. Marcella Friel is the founder of Tapping with Marcella, a food and body image coaching practice that helps health-conscious people love and forgive themselves, their food and their figure. Marcella is a graduate of the Natural Gourmet Institute in New York City, a certified EFT Tapping practitioner and a certified matrix reimprinting practitioner. A longtime student and teacher of Buddhist meditation, Marcella combines laser-sharp insight, playful humor and gentle inquisitiveness to help clients feel held, seen and at ease as they release their negative core beliefs about themselves and the foods they eat. In this interview with Marchella, you'll discover:The first step to changing your eating habits Why we have so many struggles with food in our culture (and it's not your fault!) Three steps to overcoming a dieting cycle and to have a more peaceful relationship with food How
-
125: F*** the Bikini, I Don't Want Diabetes! wth Ginny Grabowski
15/04/2019 Duration: 33min"I just want to be healthy." I hear this a lot- and if this sounds like you, you'll love this podcast. You're done with yo-yo dieting, you no longer care about 'six pack abs'. Sure, it would be nice to lose a few pounds, but you're more concerned about your health, your energy, and being able to DO LIVE. In this interview with Ginny, you'll learn: The first step to changing your eating habits Why complex plans don't work, and what to do instead The most important step to breaking the cycle of emotional eating or stress eating Ginny Grabowski is a #1 Best-Selling author, has an MS in Exercise Science and Health Promotion and has been helping clients in Alaska to change their health and fitness for over 15 years. Typically, she works with women over 40 who have been putting themselves last for career and/or family. They're now suffering from obesity and creeping medical issues like high blood pressure and diabetes. To help these women, she created a program called Nutrition University (or Nu-U for short) th
-
124: These 2 Thought Stop Us from Making Progress- Are you Thinking Them?
08/04/2019 Duration: 19minOur thoughts. They can be our greatest ally, or our greatest hindrance to getting to where we want to go, being that person we want to be, getting the body we want to have. The first step to changing our thoughts is to become aware of them. By default, we are are TERRIBLE at being aware our own thoughts. Our own thoughts seem real. Like when we having a bad dream- we're in it, we feel it- and it feels REAL. In today's podcast we're going to unpack two common thoughts and phrases that STOP you from taking action, from making progress. These thoughts lead to procrastination- and I want you to take ACTION. As you listen in, I want you to ask "where is this coming up in my life?" and "what WILL I do and what CAN I do next time this happens?" I have a special challenge for you in this podcast- TAKE ACTION!!! Your friend + coach, Tanja x Links + Events Mentioned: Ditch the Diet + Lose Weight (FREE COURSE) What I ate on Instagram (posted on Instagram STORIES) The Chilliwack's Biggest Winner
-
123: How I coach myself through struggle
01/04/2019 Duration: 17minHonour the Struggle. Embrace the Suck. Everything negative - pressure, challenges - is all an opportunity for me to rise. All beautiful words. All great quotes. But going through it can downright SUCK. And we think the challenge will be sticking to our Sunday afternoon meal plans, or pushing ourselves through a workout. But the REAL challenge is when your head is no longer in the game. When you no longer care. Let this podcast be a conversation between you and I through a challenging time. Your friend + coach, Tanja x Links + Events Mentioned: Ditch the Diet + Lose Weight (FREE COURSE) What I ate on Instagram (posted on Instagram STORIES) The Chilliwack's Biggest Winner
-
122: What to Do When You Stop Believing in Yourself
25/03/2019 Duration: 22minIf you believe it, you can achieve it. Undoubtedly, you’ve heard that quote before. We say it, we take it as lip service. But take a moment to really think about what it means. Let it sink in. If you believe it. You can achieve it. The inverse would be:if you don’t believe it. You can’t achieve it. Do you believe you yourself? Do you believe you can achieve your goals? That you can lose the weight and keep it off? That you can create a permanent lifestyle change? Get out of debt? Get that job? Build your business? Do you believe, without a shadow or a doubt that you can reach your goal? If the answer is no, this podcast is FOR YOU.
-
121: How to Break Bad Habits and Stick to Good Ones
18/03/2019 Duration: 23minHow to break bad habits (and stick to good ones) “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”. Most of us know what to do to improve or health, fitness and nutrition, we just don’t do it consistently. 40-45% of what we do in a day, like it or not, is out of habit. We have good habits, like brushing our teeth, and bad habits, like snacking on junk food when we’re stressed or scrolling on our phone when we’re supposed to be present with the person sitting beside us. There’s no doubt about it, breaking bad habits is hard. And for most people, simply knowing what they should do isn’t enough, and relying on willpower only lasts for a few days or weeks. Join me in this week’s podcast as I break down exactly how habits are formed and give you a step-by-step process how to break bad habits, and stick to good ones!
-
120: How to Overcome Emotional Eating with Kayla van Egdom
11/03/2019 Duration: 27minDo you sometimes feel like your own worst enemy? Are you motivated and knowledgable about what to do when it comes to reaching your health and fitness goals, only to find your best-laid plans derailed by emotional eating or self-sabotage? Do you identify as an emotional or binge eater? It's not your fault. You're not broken. 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 and body hate so they can live rich, textured, present lives. Listen in to discover: * The real reason we struggle with emotional eating- and what you can do about it * 3 mindset shifts you need to make today to make progress toward overcoming emotional eating * Exactly what to do during, and immediately after a binge/ emotional eating event to stop the downward spiral All the show notes are at www.tanjashaw.com~
-
119: How to Ditch All or Nothing Thinking
04/03/2019 Duration: 28minAre you either 100% in, or completely off the wagon? Many people identify as ‘all or nothing’ thinkers. They are either being really ‘good’, where they are completely on track with their planned meals and workouts, 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 while. 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. Listen in, and then TAKE ACTION!
-
118: 3 Tips to Make Fat-Loss Meals for Busy People
25/02/2019 Duration: 31minThey say abs are made in the kitchen, but it can be challenging to find the time to plan and prepare meals to hit your goals when you’re busy. As a mom, wife and business owner, I get it! Join me in my kitchen as I share 3 tips to make fat-loss meals for BUSY PEOPLE so that you can CONSISTENTLY eat well and make progress toward your goals! Listen in, and then TAKE ACTION! Ditch the Diet + Lose Weight (FREE COURSE) www.tanjashaw.com/freecourse
-
117: 3 Habits (you can do TODAY) to have MORE Love, Passion, and Connection in your Relationships
18/02/2019 Duration: 27minWe all want more love, passion and connection our relationships. We want meaningful relationships. But in order to get MORE, we need to level up. We need to apply consistent, intentional effort to making our relationships better. In this podcast, you'll walk away with 3 things you can take action on TODAY to experience more love, passion and connection in your relationships - friends, family, team and lover!
-
116: How to stop QUITTING on yourself when things get hard
11/02/2019 Duration: 26minIf you're tired of starting over, stop quitting. Easier said than done... but then again, isn't everything easier said than done? Join me on this podcast to learn: A radical new approach to how you view challenges 3 questions to ask yourself (and then answer) to create forward momentum when things get hard What the real challenge is when it comes to your overall health, and how to overcome it Join me Thursdays at 9AM PST/ 12PM EST for free LIVE workshop on Facebook. As long as the technology part works out, I'll also be sharing the audio to the podcast. Each workshop will start with a 'teaching topic' on fitness, nutrition, or mindset and then you'll have the chance to ask questions, and it's all LIVE. If you cannot make the live training, please email me: tanja@tanjashaw.com for topic suggestions or questions you have. This week you'll discover what to do when you reach a plateau. I hope you enjoy it and that it helps you on your journey! Tanja x