Ascend Lifestyle Performance Podcast

Cassie--widely known as Dietitian Cassie--is a Registered, Licensed Dietitian as well as Lead Health Coach and founder of Healthy Simple Life—a team of dietitians and personal trainers who provide real food and evidence-based nutrition and fitness coaching online, over the phone andat corporate or community classes. They help people find freedom from diets and chronic health conditions through the power of real food so they can live their life to the fullest!In the episode we talk a lot about the protein-fat-carb balance and why it's crucial for a revved up metabolism.  This week's freebie is a simple break down of what are good sources of Fat, Protein & Carbs.  Download at www.tanjashaw.com/17.

Quite often I bring on experts onto the show, but equally important is to hear the stories of real, everyday people (not saying that experts aren’t real) to get an insiders look as to what other people are doing.   My guest today is someone who is on the journey to better health.  I first met Wendy at the start of this year when she was first starting to think that it’s time to make change.  When we launched a 12 Week program in the spring, I met her again and got to know Wendy quite well during our weekly meetings.    I’ve brought Wendy on to share the things that she has done to break through and to transform her life.  She has so many actionable items to share: pick one or two to build into your daily habits- you don’t have to do all of them :)For the freebies go to www.tanjashaw.com/16

After losing 70 pounds, Julie Stubblefield STILL didn't love her body.  As the Body Freedom Coach, she teaches women how to treat their bodies with love and respect by breaking out of the dieting rut, the body shame, and the cycle of starting again on Monday.Here's what we talk about:    Why you may get to your goal weight and still not be happy in your body- and what you can do about it    That lasting change starts with the head and the heart    How to start to change your inner dialogue from negative, to neutral, and then to positive    Why loving and accepting your body where it's at does not mean resignation to stay where you are at.In the episode we talk a lot about self-love and why it's the key to lasting change.  I put together a daily habits check list for self-care.  To download go to www.tanjashaw.com/15

I first found out about Elyse on an online search on meal planning, and I found her blog "5 Good Reasons Why Meal Planning Doesn't Work", and I was smitten.  This girl gets it!  In the blog she plays out a conversation between a client and her client's friend about weight loss:“So…. Have you lost any weight,” asks the friend?Linda (client): “Nope… but I’m not counting. I have gained A LOT however!”Friend: “What do you mean you’ve gained – when you go to a nutritionist you’re supposed to lose!”Linda: “Not the case – always. Elyse has taught me skills for life and that’s what I’ve gained. I’m able to make choices and decisions about my food and how I eat so I don’t binge anymore, eat emotionally or deny myself of food which often triggers me to overeat and ultimately gain weight.”Here's what we talk about:    Elyse's personal story that starts with being 200 pounds at the age of 13- an the one piece of advice given to her by a nutritionist that completely changed her life    Why she consciously decided NOT to g

Summer is a a rockin' woman- and someone who I have followed as for the last few months.  And, naturally, I was really excited to connect with her. Here's what we talk about:    Summer's personal journey and to body acceptance (including why she quit cross fit, and pretty much working out altogether, and the moment she learned that her desire to lose weight was robbing her of her health)    Top 3 steps you can do today to improve your own body image    The relationship between body weight and health    How she can eat what she wants, when she wants it, and why she knows you can too.We also talk about a 6 step process to overcoming body shame.  For the show notes and to download the awesome freebies, go to www.tanjashaw.com/13

This week on the Fit and Vibrant You Podcast, I am joined by JV Crum III, host of the Conscious Millionaire Podcast and the Conscious Millionaire Health Reality Show.  JV is no stranger to healthy eating and exercise, but when his father became seriously ill, he put his own healthy on the back burner.  Now, JV Crum III is on a journey to lose 100 pounds- and this time he's doing it differently.J V Crum III is a certified Food-Healing Instructor, business and life coach, and host of the top-ranked Conscious Millionaire Health Reality Podcast that focuses on Health & Fitness for Busy Entrepreneurs. He is a speaker, marketer, Huffington Post Columnist, best-selling author, and founder of ConsciousMillionaire.com, a global coaching and wealth product business that helps conscious entrepreneurs build six and seven figure businesses. He holds an MBA, JD, Masters in Psychology, and has built and sold successful companies.In this episode you're going to learn:    What JV has done in the past to lose weight and wh

Just so you know, I'm not sharing the thief of happiness so you can be unhappy.  That would be silly!  I'm sharing the thief of happiness so that you can become aware of it and recognize when you are doing it, which is the first step of making changes to your thought process.  Like anything, it's a process!  Let's be honest.  Comparing yourself to others, and to where you 'should' be, (because someone said so, or society says so) is normal.  And having some awareness is healthy.  But we take it too far... and the constant comparison takes us away from focusing on the things that we are working on, and takes us away from the present.   In episode 11 of the Fit and Vibrant You Podcast, I share:    4 real life examples of comparison (career, parenthood, relationships, and body)    2 action steps to start to change the way you view other people    The question you need to ask two times to close friends: and then be prepared to listen.  For the 6 metabolism boosters (and they're not what you think!) go to www.tanj

Full disclosure: I don't meal plan.  But I do understand the benefits of meal planning, and I have seen how it's helped so many people I've worked with.  But, since I'm not an expert in the area, I've invited someone who is: Ascend Fitness member Melanie Voth.  During a 12-Week program we did in the spring, Melanie shared all her tools and resources on meal planning with the group and I was impressed!  In this episode, I go over the basics of making meal planning simple and effective.  Melanie brings the FUN (and some more strategies for success).  To download all of the tools to help you meal plan, go to www.tanjashaw.com/10

I used to think that goals needed to be SMART (specific, measurable, attainable, relevant and time-bound).  In this episode (part 2 of goal setting) I go over why you could, and maybe should, ditch SMART goals.  For the full show notes and my weekly success tracking sheet, go to www.tanjashaw.com/9.-Tanja :)

Do you stop yourself from setting big goals?  Today I talk about the 4 'thieves' of dreaming big.For the show notes, as well as to download the "reaching big goals" worksheet, go to www.tanjashaw.com/8. -Tanja :)

I am a big believer in using your fitness and health to do fun things in life.  Maybe it’s a sport, maybe it’s playing at the park with your kiddos.  By attaching your fitness to something that’s more purposeful and really adds to your life, it creates a much more lasting long term motivation to keep fit.  For me, it’s hiking and exploring the outdoors. For that I’ll have to give credit to my dad. Despite my whining when we went on hikes when I was a kid, he passed on his love and passion for the outdoors to me.   When I’m out, feel so alive, and honestly the most like myself, the most ‘at home’ in my body.  And I know I’m not alone.  I work with a lot of clients who have goals to hike a certain trail in the area, or see hiking as part of being fit, and I want that for them.  We’re going to touch on:-the $25 investment that could save you from needing to buy new hiking boots-the bare essentials of equipment needed to get out and really have a great time-how to experience the outdoors if you live in a big city

I am joined by Audra Baker: Eating Psychology Coach, Yoga Teacher and Fun-to-be around, inspiring, real person.   We talk about:-What happens to your body when you think about food as 'good' and 'bad'-Why you shouldn't exercise to lose weight-The cause of unwanted eating habits like binge eating, overeating an emotional eating, and what to do about it.For al the show notes, how to get in touch with Audra (because you'll want to!)  and for the choosing quality food giveaway, go to www.tanjashaw.com/6.

In this episode of the Fit and Vibrant You Podcast we're going to be talking about an absolutely transformational habit.  This habit has the power to improve all aspects of your life- will improve your relationships, decrease your stress and anxiety, improve your workouts, and your eating habits.  With this habit you’ll enjoy your food way more, and naturally eat less without even trying.  SWEET!!!    We’re talking about Mindfulness, and more specifically mindful eating.  Mindfulness is super simple, but when it comes to implementing it, it can be a bit more challenging.  To help us, I’ve invited Amanda Sarich on to the show.  Also, as a thank you for listening to the show, and to help you to remember to be mindful, I’ve put together ‘mindfulness’ reminder cut out notes so you can post them on the fridge, cupboards, or really wherever you want to put them.  Be sure to check out the show notes and to download the mindfulness reminders at www.tanjashaw.com/5

To download the "Feel Awesome in less time" workout and the links mentioned in the episode, go to www.tanjashaw.com/4.Dan has spent his life with one foot in the world of lifting and throwing, and the other in academia.  An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.  Dan is a phenomenal athlete, coach and author.  He’s written books on weightlifting including Mass Made Simple, Easy Strength, and his latest book on Assessments and Program Design for the Active Athlete and Everybody Else, called Can you Go?You’ll also see Dan’s work in magazines such like Men’s Health and outside.   In This Episode of the Fit and Vibrant You Podcast, we tackled topics like:    Why willpower is a myth- and what actually works    How to make changes and actually stick them them (it's easier than you think!)    How to stay 100% committed to a regular workout regime (plus make it way more fun!)

I did it! Episode 1 of the Fit and Vibrant You Podcast is done; and to be perfectly honest, it’s out quicker than I originally expected. Thank you to everyone who supported the process and kept me accountable to my goal!My goal is to deliver, tools and simple steps so that you can take action TODAY to become a healthier, more confident and energetic version of yourself. This show is about real life fitness, nutrition, lifestyle and inspiration so that you can end dieting, reclaim your health, and love your body inside and out. I will be interviewing amazing experts, doing some solo shows, and also interviewing ‘real people’ or non-experts who are going through the journey as we speak. In This Episode of the Fit and Vibrant You Podcast, You’ll Learn:    How you’ll be able to listen to and watch the show.    About how often the show will run (and my dream goal for the podcast)    My inspiration for the Fit and Vibrant You Podcast Why I decided podcasting was the perfect platform to share my message.    What you

Christine believes being truly “fit” means really looking at the whole individual. To achieve optimal performance you need to do more than just train to look good. Everything starts from within so building a strong foundation is key in order to succeed and exceed in sport, fitness or general wellness. In This Episode of the Fit and Vibrant You Podcast, You’ll Learn:    How to define success and set goals to get started and to keep going down the right path    How to find the time to take care of yourself while balancing family or a career, or both    How to avoid burn out- when you find that you’re doing way too much and feel exhausted at the end of the day    The three most important questions you need to ask yourself when you get started on a health or fitness program.    And so much more.  Seriously, I was taking notes like mad!

Sharon Fast is exactly UNLIKE any dietician I've ever met, and when you listen to this episode of the Fit and Vibrant You Podcast you'll know why.  She gets it- that people don't just need another meal plan, or to be told how many calories to eat.  She really works to empower people to use food for nourishment, to make small, practical changes that result in a huge transformation and she helps her clients develop a healthy relationship with food. In This Episode of the Fit and Vibrant You Podcast, You’ll Learn:    How to turn your body from being a sugar burner to burning fat all day long    The fundamental flaws of the Canada Food Guide and American Food Pyramid: why it's not necessarily the best way to eat, and what you can do to improve your health    Why feeling 'hangry' or needing to eat every 2-3 hours is not normal, and what you can do about it.