Ascend Lifestyle Performance Podcast

The Most Common Trait of Chronic Dieters Is… Perfectionism. Perfectionism, according to the dictionary (er… Google) is a refusal to accept any standard short of perfection. And is the most common trait of women who struggle with their diet.  So many women claim they are ‘all or nothing’ when it comes to their food choices. They either have to do it perfectly, or they rubber-band in the opposite direction because they eventually crumble under the pressure. No doubt, it feels good to be perfect. Your diet is neat and tidy. You’re in control. You’re ticking off the boxes. But if you want to lose weight AND keep it off, it’s time to stop chasing perfection.  I've done podcasts and written blogs about perfectionism in the past. If this is something you struggle with (and if you listen to this podcast, I bet that you do!), take a listen to them as well. In this podcast I share a few HUGE breakthroughs my clients had during our 1-1 or group coaching. Perfectionism is a nasty prison to be in. I hope this helps you

Do you only keep a food journal when you're eating well?  Do you often skip your evening reflection or your weigh in when you've been off plan?  It feels good when we're doing well, but what about when we're not?  That's when most of us want to STOP looking at the data. We want to ignore what's going on because it feels more comfortable.  Friend, I want you to feel good about yourself not because you're ignoring the truth. I don't want you to pretend that the negative habits and consequences aren't happening, because they are. I want you to feel better because you are doing something about it.  Let this be the episode that lights a fire under you so that you can make a change. Let me call you out. Let me be honest with you (kind, but honest) -Tanja x Links I mentioned: ⭐️  Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com ⭐️  Register for the Free Masterclass: The Path to Losing Your Weight for the Last Time: www.sabotagetocontrol.com/masterclass When you’re ready to take the nex

Good morning friend! This podcast is inspired by a recent lightbulb moment I had while working out at the gym (specifically I was doing a single arm cable chest press :). It wasn't a new idea to me, but it hit me at a deeper level. I drove home, set up my computer, hit record, and now you have episode #286!   So many women I work with struggle with all or nothing thinking. And even if it might be better than before, the tendency or all or nothing thinking persists. In today's podcast, I share a POWERFUL mindset shift that will immediately overcome the 'what's the point of _____' excuse. Press play, better yet, go for a 17 minute walk and press play, and join me on the Fit + Vibrant You Podcast! I'd love to hear your thoughts. Listen in and send me an email or DM me on social. And make sure you join the Self-Sabotage Solution 5 Day Challenge. www.sabotagetocontrol.com   -Tanja x   When you’re ready to take the next step, here’s how I can help. ⭐️  Join the 5 Day Self Sabotage Solution Challenge! w

I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose.  In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey. Press play, better yet, go for a walk and press play, and join me on the Fit + Vibrant You Podcast! When you’re ready to take the next step, here’s how I can help. ⭐️  Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to the Fit + Vibrant You Podcast on your favourite

Don't reward yourself with food, you're not a dog. Don't call it a cheat meal. Food is fuel. What's your guilty pleasure? There's no wonder so many of us struggle with out relationship with food... it's CONFUSING!  There's so many cute little memes on social media preaching an all-or-nothing way of thinking around food.    And therein lies the problem. Join me on today's episode of the Fit + Vibrant You podcast for some real talk about the dogmatic advice I hear from the so-called experts.  I go on a bit of a rant, but I think it's a meaningful rant. I'd love to know your thoughts on this topic. DM me on social media or send me an email: tanja@tanjashaw.com -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  Join the 5 Day Self Sabotage Solution Challenge! www.sabotagetocontrol.com   ⭐️  Schedule a call to learn more about working together: www.tanjashaw.com/apply   ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and ha

Most women have tried everything to lose weight…except consistency. Let’s change that.  “I do well for a while… and then I fall off.” Many women I’ve worked with have tried everything… Juice fasts. Weight watchers. Noom. Sure Slim. Keto. Whole30. They’ve gone through all the diets and workout plans. They’ve tried everything… except consistency. But consistency is not something you have or don't have. It's a skill that you learn and practice and get better at. If you want to get and STAY consistent, this episode is for you. Press play and listen in! When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibra

It's no surprise that your body will change through the decades and you might have noticed that what worked in the past is longer working for you. Before you throw in the towel, or try pushing HARDER, listen to this episode.  Your body has changed. It only makes sense that your workouts should too!  This week I've invited Debra Atkinson on the Fit + Vibrant You Podcast to share how to workout throughout menopause to have the vibrant energy  and strength you want, and deserve.   We cover:

Have you ever been swayed to 'cheat' on your diet because you don't want to appear better than your friends?  At what point, after so many failed attempts, do you just accept that you love food and whatever body comes with that? Today I'm answering YOUR questions. I'll share my opinions on these questions, plus some other topics around motivation, fruit and nibbling in the kitchen.  If you have a question, reach out! You can email me: tanja@tanjashaw.com or dm me on instagram (@tanja_shaw)   When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to the Fit + Vi

You're motivated to eat well and workout. You're eating the right foods and getting movement in every day. You wonder "Why can't I lose weight no matter what I do?" Food, exercise, stress, sleep, water all impact your health. And, so does your environmental toxins. In fact, some of the toxins can lead to weight loss resistance. Where to start? What to do? I've invited Kelly Bonanno on the podcast to help.  Listen in to our conversation to discover:

I don't think I really need to ask "do you want to lose weight/ eat healthier, etc. without feeling deprived?" The answer is obviously yes. No, Tanja. Could you please share with me how to lose weight while being miserable?   If you listen to the podcast, you've probably dieted in the past. You do well for a while, but then feel deprived, and end up slipping back into past patterns.  If you want to lose weight, restriction is necessary. Deprivation, however, is a choice. Press play and join me for some real talk on what you call deprivation.  I'll share a new perspective and give you some simple strategies to enjoy weight loss without feeling deprived.    When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy,

  Do you ever feel like the things you used to like doing no longer bring you joy? Your 'get up and go' is no longer there? On paper your life is good, but you don't have the energy to LIVE your life?  If so, you're not alone. According to Time Magazine, 42% of women say they have consistently felt burned out at work in 2021. And the problem isn't reserved only for women who work outside the home. The demands of home life and caring for others can lead to burnout. On this week's podcast, I'm joined by Anya Perry to help guide you if you're feeling stressed or burned out.  Listen in to discover: -how to tell if you're getting burned out -what to do to recover if you are burned out -simple practices to build the life you want to so that you enjoy vibrant energy for years to come Anya Perry is a work-life balance coach, Primal Health Coach, USA Weightlifting, and CrossFit Level 1 coach as well as the founder of the Habit Queen Podcast. Anya helps type-A stressed-out women create more balance, peace, health, and

You’ve given your diet an overhaul- said farewell to the processed foods and started eating healthier. You already feel better- happier, healthier and more energetic.  Except there’s just one set back: your family. They’re not ready to swap cheesy white noodles for veggies, or to give up their cookies and chips. Now you find yourself cooking at least 2 or 3 different meals in order for your family to sit down together for dinner. And frankly, it’s exhausting. Sound familiar? If so, you’re not alone. In fact, I’m right there with you. While my healthy eating habits have slowly rubbed off on my family over the years, my diet is quite different than my family’s. Our dinners do look a bit different, but I’ve mastered the art of not cooking entirely separate meals while enjoying slightly different variations in eating styles. Join me on this week's podcast as I share simple strategies (and yes, some mindset shifts) to make healthy eating a breeze, even if you're the only one doing it. Take a listen and let me know

Hit a weight loss stumbling block? Maybe you’ve plateaued… or slipped back on a few of your habits? Maybe you lack motivation, or are feeling overwhelmed? No need to panic – this is NORMAL, and I'm so glad you're here. We KNOW problems, challenges + barriers are part of the journey, but when they happen to us, we start to doubt ourselves. We look for all the reasons why we can't do it. We waste precious energy focused on the problem instead of pursuing a solution.. and we give up. Or we react emotionally, and decide that we just need to be stricter, or have more willpower, or we decide that eliminating all carbs is the answer.  Friend, challenges are part of the journey. You know this. I know this. And today I'm going to walk you through a simple 5 step process to overcoming your challenges. This process works for weight loss challenges, relationship challenges, business challenges, or challenges in ANY arena of your life. Listen in. I'm glad we found each other!   -Tanja x   When you’re ready to t

Want more motivation? This podcast is for YOU! Truly sustainable motivation keeps you feeling energetic and engaged in your life for the long haul- and that's what this podcast is all about. I'm thrilled to welcome Dr. Shawn Hondrop to the podcast to talk about:

"Cultivating the right mindset could be the single most important thing you ever do to help you achieve success." -Cathrin Edelman Mindset is the way we see the world. It shapes our feelings our experience and our results. Our mindset can be a great asset or a liability. And you have the power to change your mindset with awareness and practice. Join me as I share one POWERFUL mindset shift that will help you: ✔️ be more consistent with your habits and goals ✔️ make progress FASTER because you'll quickly learn and reset from slip ups instead of letting them derail your efforts ✔️ be less stressed, and have more joy and fun along the way Sounds good, right? It is.  This can be your experience to when you practice this one simple mindset shift. Grab your headphones, press play, and let's walk and talk ❤️ -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ Registration for the Fit + Vibrant 6 Week Transformation just opened. We start February 14th! www.fitvibrant50

Sure, weight loss might be easier if your loved ones and friends 100% supported you.  If your husband stopped bringing junk into the house. If your mother didn't make dessert after dinner. If your kids liked vegetables. If your friends stopped saying 'come on, just have a little!" If your husband believed you could actually lose the weight and stick to your plan. If you are waiting for the perfect situation to lose the weight, and for everyone to be on your side, you have a problem. But, there are ways to effectively ASK for support from your loved ones.  This podcast is going to teach you HOW to do that. And, how to keep going even if your spouse doesn't support you.  Press play and let's talk! -Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️  For Women Over 50: Discover the 3 Steps th

Ever feel overwhelmed and stressed? You want to numb out. You want to cry. You want to give up. You want to eat all the food. You are tempted to ditch your workout because you're too busy. Join me today to learn 7 powerful questions to ask yourself when you're feeling like this. Now, don't get overwhelmed because there are 7 questions. Pick one or two that resonate with you and PRACTICE. Because, friend, you deserve to feel good. I am so glad that you’re here. Hit play, and let’s talk!   -Tanja x   When you’re ready to take the next step, here’s how I can help. ⭐️ Get the Wake Up Call: Inspiration and Motivation to become a fitter, healthier, more confident and happier version of yourself, every single day. www.fitvibrant50.com/thewakeupcall ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without the Obsession: www.fitvibrant50.com ⭐️ Join the Fit + Vibrant You Facebook Community! ⭐️ Subscribe to the Fi

How does an overwhelmed mom of 8 homeschooled kids (who had done EVERY diet under the sun) lose 60 pounds in a year without dieting? My guest, Katie Corbett is going to share just that. Listen into our conversation to discover:

If you are trying to lose your weight, or simply make healthier choices,  you've probably encountered food pushers. Your friends invite you out for drinks and appies, and want you to partake in ALL the appies. Your husband says 'there's just a little more, we can't save it... have it!" Your aunt made your favourite pasta dish, and wants to see you eat it all. The way I see it, you have four choices: 1. You avoid them altogether (declining your dinner invites, or you eat meals on your own) 2. You eat with others and give in to social pressures, putting your own goals on hold3. You eat with others but say no and feel miserable as you sip on your ice water 4. You learn how to manage social situations and food pushers while making healthier choices AND enjoying the process. Friend, hit play and let's choose option 4. Registration is now OPEN for the FREE 5 Day Diet Makeover Challenge. We get started on January 10. Register at www.5daydietmakeover.com and I'll see you there! When you’re ready to tak

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, I block off one full days to review my businesses and to plan the year to come. I also do a similar (though shorter) exercise personally. and with my family. 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 podcast as I go over how do a meaningful review of the previous year and set intentions and goals for the following year. Enjoy! Registration is now OPEN for the FREE 5 Day Diet Makeover Challenge. We get started on January 10. Register at www.5daydietmakeover.com and I'll see you there!   When you’re ready to take the next step, here’s how I can help. ⭐️  Daily motivation and inspiration so you can be a fitter, healthier, more confident version of yourself. Every. Single. Day. www.fitvibrant50.com/thewakeupcall ⭐️  For Women Over 50: Dis