Ascend Lifestyle Performance Podcast

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

HORMONES. It's a HUGE topic, and I'm thrilled to bring you this interview with Justine Cécile, 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: the #1 most common root cause of hormone imbalance (and what to do about it) why hormone replacement therapy might not be working for you the lifestyle habits to support your thyroid gland and a healthy metabolism three things you must to to balance your hormones About Justine: While working on herself and with clients, Justine discovered that there are three areas in women’s health that are largely ignored; hormonal health as a whole, gut health and how our mind works with our biology.  Realizing that we are responsible for our own health, yet we can’t do it alone, JustineCécile brings her personal experience, education and resources together to guide and mentor women to regain control of their health and happiness.  Justine Cécile ha

I'm doing something new! 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's topic was on what you must focus on for SUSTAINABLE weight loss. I hope you enjoy it!

HAPPY NEW YEAR! Do you have goals for 2019? If any of your goals are related to your health and fitness- and you want SUSTAINABLE change, you don't want to miss my interview with Catherine Tanaka. You'll discover: How to be CONSISTENT with your health and fitness habits Why CLARITY is important when it comes to reaching our goals How to actually change the way we talk to ourselves so that we stop fighting and start working with ourselves Catherine Tanaka is a fitness and health coach, with multiple passions including her kids, doing yoga and learning as much as she can about business. She is the host of the Body Project Podcast. She is on a mission to make a difference in others happiness through fitness using the best research to give you the best fitness hacks to make being the best version of you possible.  Catherine specifically works for women, busy moms and high-achieving professionals who want to be AS on their A-game in their health and body as they are in the rest of their life. 

Being active is important... but so often our workouts get put on the 'have to' list- along with laundry, paying bills and getting groceries.  Wouldn't it be awesome to experience more JOY from your workouts? To look forward to your sweat sessions? To feel accomplished each time you complete a workout? In this solo episode you'll discover: -a simple perspective shift to help you get excited for your workouts -5 ways to make your workouts more enjoyable  -And as promised, my iTunes Playlist and favourite workout templates at www.tanjashaw.com/111

You lose the weight. You get that promotion. You check the boxes. You achieve. You succeed. But you don't feel happy. You feel flat. And you don't know why. And you don't know what to get that feeling of happiness, of fulfillment. You are successful... and miserable.  This story is all too common. And without the feeling of happiness, it's so easy to slip back to bad habits, or to keep pushing for the next level, and to get burned out.  I am thrilled to bring Brady onto the Fit and Vibrant YOU podcast to share her story of success, misery and burnout, and how she helps the women she works with become healthier and happier- and to actually FEEL that way.  You're going to discover: -why we struggle with fulfillment when we accomplish goals, and what to do about it -why saying NO to more things is critical to become the best version of yourself -HOW to ditch the internal and external pressures to do more in order to achieve your best health  -how to fully recharge your batteries so you can FEEL the day and be ha

"A power plant doesn't have energy, it generates energy" -Brendon Burchard Energy + happiness may not always come to you, but you can CREATE it. You can generate your happiness and create more positive energy, more positive feelings in your life by intentional habits. In this podcast you'll discover: 9 very actionable ways to raise your level of energy and happiness in your life Why starting small is the key to long term success The daily habits to build momentum and keep inspired to reach your goals and live your best life Let's do this! Show notes are at www.tanjashaw.com/109 

How is a 75 year old still able to hike the local mountains, maintain a vibrant social network and have the energy to go to  night classes at the local college while others her age might struggle getting in and out of a car?  Because she DECIDED to. And you can too. Obviously, there are some things we cannot control, but how we live into our 40s, 50s, 60s, 70s and beyond is primarily a choice. And in today's podcast, my guests Jenn "JZ" Zerling and George Veater will empower you to choose a life of vibrant health, starting now.  Jenn Zerling, MS, CPT has a Masters in Kinesiology, is the author of Breaking the Chains of Obesity: 107 Tools, an Age Management expert, ​founder of JZ Fitness, and Director of fitness programming for Matthew McConaughey’s non-profit foundation, Just Keep Livin. George Veater is a 6X Saddle Bronc Rider Champion, ​successful ​entrepreneur​ having built a financial advisory business serving over ​750 high net worth clients, Fit Because​ ​podcast host,​ and commercial​ ​cattle rancher.​

“Come on, just have a piece of cake.” Or “you’re only going to eat a salad? What… are you on a diet?”. Sound familiar? If you are trying to lose weight, and become healthier, you’re probably already familiar with diet saboteurs: people, possibly a friend, co-worker, spouse or even a stranger, who try to derail you from your plan. In this podcast I go over 3 strategies to turn your diet saboteurs into your supporters.

'How do I stop snacking?' Mindless eating, especially in the evening, is a common struggle of many of the clients I work with. And, as we go through the Whole You Transformation, this struggle came up a lot. I often respond to the weekly check ins with a voice note, but this struggle came up so often that I recorded a podcast so that YOU can hear the strategies as well. In this podcast you're going to learn 5 powerful strategies to break free from unwanted snacking so that you can feel GOOD! 

There is no doubt, that your physical environment affects your mind. An organized, tidy space brings feelings of calm. Focus. Clarity. You're more productive. You feel lighter. Happier. And you spend less time looking for things... like your keys. But starting (and keeping) your space organized can be very overwhelming. Where do you start?  I am thrilled to welcome Marie Jackson from Organized Marie to the podcast. In this show, we go over 5 very actionable steps that you can do to organize your space. My goal for the Fit and Vibrant You Podcast is not just to entertain you, or give you more information, for you to take ACTION.... and this podcast episode gives you the tools to do just that.  You're going to learn How organizing your space can absolutely transform you life 5 very simple ways to create organization in your home (and life) How to overcome some of the barriers to keeping your home organized 

One of the most common things I hear is that “I’ll get back on track when things settle down” or “I’m looking forward to getting back to a routine” as if having a regular routine (like when summer vacation is over the kids go back to school, when the holidays are finally over, or you’re back from your week-long cruise to the Caribbean) staying on track with your health goals cannot happen at the same time. One things get back to ‘normal’ we take a sigh of relief that we can finally get back to taking care of our bodies again and feeling good, and fitting back into our clothes. In this podcast I do a 'mini-training' on how you can create routine in your life so that you can stay on track, even when there's nothing routine about your days. Anytime workouts: www.ascendfitnesslifestyle.com/anytimeworkout 12 Week Whole YOU Transformation

Recently I sent a letter to my VIP email list, and wrote an article in the progress (posted below). The subject was "What is the best diet to follow?". The article hit home for many people, and I received many emails and comments (thank you! I LOVE getting feedback). But, I didn't say all I wanted to in an email or article. So, today I recorded a podcast to elaborate on the topic. My goal is to simplify nutrition. To throw out the dogmatic cult like approach to nutrition and to start to explore what works for you, and to allow some flexibility so that you can still make progress while enjoying life.

I love reading stories in magazines about how someone cuts out pop from their diet and easily drops 15 pounds. Or, the well-meaning article on how to swap your supersized meal at McDonalds for a regular hamburger, water and side salad to save a thousand calories. The author usually goes on to calculate that a pound of fat is approximately 3500 calories, and if you make a simple swap once a day, you can effortlessly shed 1-2 pounds per week without trying. But what about the rest of us? What about those people who are already getting at least 30 minutes of exercise per day, drinking only water and the occasional glass of wine, and dines at fast food restaurants once or twice a year? In this podcast we'll dive into making simple swaps: - is it an effective strategy? - how to do it if you're already making healthy choices. Thanks for listening!

Many of us pursue for more information: diet plans, workout plans, and the new ‘secret’ so that we can finally take charge of our health and make progress toward our goals. However, for most people, lack of information is not the problem; lack of action is. In my last podcast, I shared three simple mindset shifts to evoke massive change. Here, I will share three more.

Maybe you want to lose weight, start exercising, improve your eating habits, or your relationship with food, or all of the above. Chances are, you know a few things you could be doing differently. You might even really, really want to make the change. Perhaps feeling uncomfortable in your body, being sick and tired of yo-yo dieting or having low, low energy is spurring you on. But you still don’t do it. Or you don’t stick with it long enough to get results. And you’re FRUSTRATED! In this podcast, I share 3 simple and free mindset shifts to ignite action and to help you live your best life.

Click above to listen to the podcast and click here to subscribe to the podcast.   We talk about ‘self-care’… but what the heck is it? Is it all about bubble baths and spa appointments? What if you don't have the time to practice self care?  I'm thrilled to bring Courtney Klop, the "self care creature" to the show to talk about just that. A bit about our guest, Courtney Klop: "I feel most empowered when I am surrounded by like-minded badass individuals who roll their eyes over being called "an adult," (no matter how successful they are perceived). Show me to the ones who love laughing until their faces hurt and know how to throw down some solid dance moves! I work with the go-getters, often in the form of athletes and entrepreneurs, to help them heal from mental and physical traumas so they can achieve optimal performance and genuinely love their lives. Self-care empowerment is my jam! ​I'm an entrepreneur, culinary enthusiast, nutritionist, yoga instructor, personal trainer, roller derby athlete, animal lov

The turning of a new calendar year, and the disruption of routine over the holidays make it a perfect time to pause, reflect, and to create intentions for the year ahead. Each year, we block off two full days to review our business and to plan the year to come (this years planning day was the day I created this 1-dish chicken dinner recipe).  I also think its a very useful, and fun exercise to do personally. It’s an opportunity to check in with yourself, where you’re at, and to write your story for the year to come. Join me in this month's podcast as I go over how do a meaningful review of the previous year and set intentions and goals for the following year. Of course, setting goals and 'themes' for the year is one part, but actually taking action is the other, more important part. In episode 75 of the podcast I share how to break larger goals down into smaller, daily actions. After all, all we have is this day, one day at a time.  We'll also go over setting goals to ensure you don't plateau after working on

You know when you realize you are EXACTLY where you need to be? That was my experience when I stayed with Melissa during my final weekend of the Nutritional Therapy Practitioner training. Melissa generously opened her home to me, and the conversations we had were exactly what I needed. And I am ecstatic to invite Melissa onto the podcast to share the conversations we had, with you.  Melissa Shafer is a Nutritional Therapy Practitioner and Massage Therapist. She helps her clients become experts of their own body, and their own health journey, instead of fitting inside of trying to fit in and attempting to constantly change and control their body. Her message that you are not broken, you do not need to be fixed, and that wherever you are at, you are OK is one that the world needs to hear. Wherever you are at in your health and fitness journey, I know you'll enjoy the conversation with Melissa Shafer. You can connect with Melissa on Instagram @_melissashafer_ or on her website: www.melissashafer.com.

“The key to staying active is to frame daily movement as a non negotiable. Don’t ask yourself if you will move. Instead ask yourself when you will move. – Kathleen Trotter I am thrilled to talk to Kathleen Trotter on the Ascend Lifestyle Performance Podcast.  Kathleen Trotter has been inspiring Canadians for 15 years on television, through her work as spokesperson for Quesada restaurants, and with her columns in The Globe and Mail and The Huffington Post. Her mission is to move people to the “fitness is an integral part of my daily life” category with her no-nonsense approach to diet, exercise and a healthy lifestyle. Here’s what we talk about: How to be compassionate with yourself when making healthy lifestyle changes (and that doesn’t mean ‘letting yourself off the hook’) Why the notion that you’ll be a ‘new you’ or have a ‘whole new body’ is NOT something we should ever strive for, and what we should strive for instead The most common diet and fitness mistakes people make when trying to make healthy choice