Ascend Lifestyle Performance Podcast

I often see quotes like "I don't compare myself to others, I compare myself to where I was yesterday" on social media. They are taking a stand against the useless and unhelpful act of comparing ourselves to others.  I get it... but what if you were further ahead yesterday? What if you're stuck comparing yourself to where you used to be?   So many women feeling discouraged, or don't take action TODAY because they hold onto their past.  Are you one of them? I thought I wasn't... but I was. Press play and let's have a conversation.    -Tanja x 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: Discover the 3 Steps that have He

You're doing the mindset work, building great habits, speaking kindly to yourself, and then it happens....    Overeating. Going off plan. F*ck it eating. And it sucks.  And left unchecked it can lead to feeling discouraged, disappointed, like a failure.   When that happens it is so tempting to give up.  Not this time friend! Hit play as I walk you through how to hit the RESET button after overeating. 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 Fit + Vibrant You Podcast on your favourite podcast player.  

When it comes to making healthier choices, planning ahead is a game changer. I know you KNOW this, but are you doing it? Think about what may happen when you come home from work, mentally exhausted and you don’t know what you’re going to have for dinner. Do you think you’ll whip up a nutritious meal made of whole foods, complete with protein and veggies? Struggling to make food choices, especially when you are tempted with foods that you know you shouldn’t be eating, can be exhausting. Could you imagine if every night you debated whether or not you’d brush your teeth, or lock up the house before you left for the day? You automatically do it, and that makes the process so much easier. Most of the pain of making healthy choices comes from the inner struggle of deciding whether or not you should eat something. I struggle with this myself. The fewer decisions you have to make, the better. I've invited a special guest, Heather Englund on the podcast to share simple strategies to get healthy meals on the table. We

Not sure where you're at or what's going on, but I want to remind you that happiness is not the gold standard. And if we're not happy, something must be wrong. Whenever I share anything about being in a funk, or feeling 'blah' or 'ugh', I get a lot of like and comments... because so many of us feel this way.  One of my members posted: "Thank you, Tanja, for this morning’s voice note about having blah days or days when you feel like you’re just getting by. Sometimes we feel like we’re alone when we feel like that, but you reminded us that is so NORMAL, and we can feel all the things!! What a great reminder, as we all have those days. And, yes, it’s so important to still make good choices and take care of ourselves on those kind of days, as the brighter days will feel even brighter! Forever grateful for you!! " It is normal. You're not alone. At the same time, we don't necessarily want to stay in the feeling of 'ugh' or 'blah' or just a bit off for too long.  Whether you're feeling amazing, or not, I thin

Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air.  Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year.  During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut.  Unfortunately, the fear of putting on a few pounds, the stress of making too many ‘food choices’, or the feeling of guilt after indulging in too many shortbread cookies can overshadow holiday joy.  tress and guilt around food choices is counterproductive to keeping healthy and enjoying the holidays. Fortunately, you CAN look and feel your best during the holidays! Follow these tips to thrive during the holidays: to fully enjoy the holiday season without ringing in the New Year feeling like the jolly man himself.  In this episode of the Fit and Vibrant You Podcast I discuss simple strategies and mindshift changes so you go from merely survi

Ladies! You need to listen to Bev's story. After struggling with weight and diabetes for years (she could lose the weight, but whenever she reached her goal, she would gain it right back again), Bev has cracked the code on how to get and KEEP her results, AND enjoy the process. Listen in she shares how she... ✨ Lost 20 pounds ended the self-sabotage cycle and is EXCITED to keep going ✨ Drastically reduced her medication for Type 2 Diabetes ✨ Went from being a sugar addict to easily saying no to sweets without feeling deprived ✨ Decided that she was WORTH investing in herself (how her weight loss journey has positively impacted all aspects of her life) *Update* Bev just emailed me that while on vacation, she had lost another 2 pounds

Hello friends! I am THRILLED to welcome Robin Wisner onto the Fit + Vibrant You Podcast for some real talk on:

You asked "what are some of your top book recommendations?' and I listened.  Join me today as I share my favourite books I've read this year. I also share a few practices that have helped me read more, and get more out of what I'm reading. I did a similar episode around the same time last year (check out episode 214 of the podcast) and perhaps it'll become an annual episode. This time of year you might be spending more time reading indoors with a cup of tea and blanket, or perhaps you're looking for gifts for others, or yourself.  Here’s my list! Finish by Jon Acuff Soundtracks by Jon Acuff Chasing Cupcakes by Elizabeth Benton  Tools for the Trenches by Elizabeth Benton Thompson The Gift by Edith Edgar The Mountain Is You by Brianna Wiest Man's Search for Meaning by Viktor E. Frankl *Contains affiliate links. There’s not cost to you but if you do choose to follow the link to purchase, I get a few dollars

A while back I posted in our Fit + VIbrant Women Community Facebook group (www.tanjashaw.com/join) "What advice would you give RIGHT NOW to someone who is just about to start their journey to become more fit and healthy? What has helped YOU personally, to become more successful in your own life?" And the responses were SOLID GOLD.  Join me as I share some of the incredible lessons and words of wisdom that have helped other women transform their relationship with food. -Tanja x P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally,

Charlene had struggled with her weight since she was 20. She had tried Noom, Weight Watchers, Herbalife, Intermittent Fasting, prescription programs. She had never learned how to lose the weight, keep it off, and feel good. She always knew that the missing piece of the puzzle was her mindset, and when she found my 5 Day Challenge, she was so excited to find something that worked on the mindset. Since starting in the 5 Day Challenge, and then the Fit + Vibrant 6 Week Transformation, Charlene:

Hello friend! "Enjoy the journey". This is not the first time you've heard that quote. And it makes a great Facebook post, but how do you enjoy the journey when you're feeling defeated and unenergized. Ooo... I'm so glad you're here! Press play as we shift from 'enjoying the journey' to bringing joy to the journey. I walk you through simple mindset shifts and strategies to stay consistent with your goals, and to fall in love with the journey along the way.    -Tanja x P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take the next step, here’s how I can help. ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally, Without th

What is your attitude about  aging? Do you view it as a  privilege of passage or a negative occurrence that must simply be endured?   I am thrilled to bring on a special guest, Bev Thorogood, for a conversation on redefining our beliefs about the aging process. . You’ll want to listen in, take notes… AND get ready for many ‘aha’ moments.   We talk about:

Hello friend! There are many mindset and perspective shifts that I made on my journey to a more peaceful, natural relationship with food.   Today, I'm going to share 5 of them. I share what they are, why they work, and simple ways to practice the new mindset shift.  I'm so glad you're here. Press play, and let's talk.  -Tanja x P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take the next step, here’s how I can help. ⭐️  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 Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your fav

Do you believe that your healthiest years can still be ahead of you? I do, and so does my guest, Brianna Wilkerson. I first heard about Brianna when she was a guest on another podcast, and knew I had to bring her to you! Join the conversation as we chat about: the challenges that midlife women face when taking care of their health changing the belief that your happiest healthiest years can still be ahead of you how you can incorporate essential oils into your wellness took kit  Brianna Wilkerson is a Holistic Health and Life Coach, podcast host, wife and momma, matcha tea lover and at-home crossfitter. She helps women find peace with food, feel confident in their bodies again, and develop healthy habits & lifestyle that’s more than just about their weight. You’ll leave sessions with her feeling supported and empowered to make simple, sustainable changes that work and fit into your life.    She is also an Essential Oils Advocate for doTERRA Essential Oils and loves helping women to use essential oils

Hello friend! Ever feel overwhelmed and stressed? When you feel overwhelm, it can feel all-consuming. We want to check out. We want to cry. We want to eat all the food. I used to be overwhelmed all the time. My tendency towards perfectionism didn't help.  But when I decided that overwhelm would no longer be a part of my life, I prioritized mindset shifts and strategies to reduce the overwhelm (yes, it still comes up, but I've learned to dial it back pretty quickly). Join me today to learn both mindset shifts and strategies to reduce overwhelm. Because, friend, you deserve to feel good.   I am so glad that you’re here. Hit play, and let’s talk! P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take the nex

Hello friend! Today I want to share with you an app that has changed my life for the better.  I am happier. I am less stressed. I am more present. I have more energy. I have more time. And, my clothes fit a little looser.  And the changes were almost instantaneous. I am so glad that you’re here. Hit play, and let’s talk! P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take the next step, here’s how I can help. ⭐️  Join my FREE 5 Day Challenge: www.sabotagetocontrol.com ⭐️  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 Women Facebook Community! ⭐️ S

 Ever feel like taking care of yourself goes to the bottom of your list? Your workouts happen if there's time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun.   If you ONLY needed to focus on you, it would be pretty easy.  But you are human, and you have other priorities in life.  Join me in this episode for an important mindset shift (and strategies to practice it) to put being the best version of YOU on your priority list everyday.    I am so glad that you’re here. Hit play, and let’s talk! P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take the

Friend, this episode is for you if you're struggling.   Maybe you were doing really well, and then you realize you've stumbled into some old habits. Maybe you lack motivation, or feel overwhelmed. Maybe you know what you should do but just can't seem to get yourself up off the couch. No need to panic – this is NORMAL- AND this podcast is for you.    In this episode I walk you, step-by-step a simple three step process that I use on the regular to coach myself through struggle. I layer in strategies and mindset shifts to get you back up on your feet and on your way to making progress toward your goals. I’m glad that you’re here. Hit play, and let’s talk! P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too.  Here's how you can help:  Share a screenshot or a link to the podcast on social media and tag a friend (tag me too so that I can say thank you!) Leave a review on iTunes  Subscribe to the podcast When you’re ready to take th

Hello friends! If you're looking for a loving kick in the butt to take action, this podcast is for you. And if you're on a roll, you still might want this for a bit of extra motivation to fire you up. Or you can save this one for later.  In today's podcast I talk about the danger of procrastination, and more importantly how to get started. It is brief and powerful. Press play, and then take action.  Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  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 Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.

Hello friends! Today's podcast was inspired by a listener question "how can I stay consistent in a crisis?" Yes, it's easier to stay consistent with your healthy habits when you're in your regular routine, but what about when life throws you a curveball? Maybe you're in the middle of a move, or you're supporting aging parents. Maybe you're grieving the loss of a loved one. Maybe you're feeling depressed. Press play and join me as I share mindset tips and strategies to take care of your health while real life happens.  Tanja x When you’re ready to take the next step, here’s how I can help. ⭐️  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 Women Facebook Community! ⭐️ Subscribe to the Fit + Vibrant YOU Podcast on your favourite podcast player.