Ascend Lifestyle Performance Podcast

Greetings friend! When I ask women why they want to lose weight, they often say "I want to feel more confident". But what is confidence? Why does it even matter? And if it is important (spoiler alert... it is!), how do we get more of it? Join me in this week's episode for a deep dive on confidence as I share:

Greetings friend! Today's podcast is inspired by an email I received from an amazing member of my Fit + Vibrant Over 50 Coaching Program. It made me think... how many women have not given themselves permission to experience how good it can get? So many woman have a lot to be grateful for- a wonderful family, fulfilling career, and they don't fully give themselves permission to have it all. As you press play and listen in, get curious about any thoughts that might come up. Release judgement on yourself. And let me know your thoughts. Direct message me on Facebook or Instagram or send me an email: tanja@tanjashaw.com  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.

Today I answer YOUR questions on: 

If you’ve ever tried to improve your health and eating, you’ve probably heard that carbs are bad for you

Greetings friend! How do you feel about things opening up after over a year or so in lockdown. Are you excited? Are you nervous that the parties and gatherings will derail you from your healthy habits?  I've had many questions in the past weeks from listeners and clients about overcoming the stress and anxiety around food when things open up.  One listener wrote "I found that covid restrictions (less socializing, no restaurants, extra free time to exercise) worked for me. Now that everything is opening up and we are eating out more, more get-togethers, etc., I am finding it more challenging. I truly want to make it a new lifestyle and not a diet." This is such an important question! I want you to feel good in your body AND live your life. I don't want you to ever feel like you need to choose between getting a body you love and enjoying vacations, parties and other celebrations. There's a way you can have it all.  Press play and let's work through these challenges so that you feel confident that you can e

Do you feel out of control around carbs? Once you taste sugar you can't stop? Ever find yourself going to the pantry when you’re stressed, bored, lonely, sad, worried, anxious, or even happy? If so, you’re not alone. It’s frustrating, and the answer is not found in a diet plan, or with the well-intended advice to have a cup of tea instead.  “O…. I just have tea instead of cold leftover pizza and Oreo cookies… I never knew!” said no one ever.If you feel out of control around carbs, this podcast is for you. Press play and let's have some real talk! 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.

Today we're talking all about carbs! Carbs get so much attention these days. Are carbs good or bad? Which carbs are good? Is sugar bad for me?  And today we're going to learn why carbs are important, how much we need, and dive into simple ways to manage your carb intake. When you try one of the 'low carb' swaps, take a photo, post to Instagram or the Facebook group and tag me (@tanja_shaw on Instagram, and @tanjashaw on Facebook) so I can see your creations! 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.

Changing your health and fitness is simple. That doesn’t mean it’s easy.  The tactics for getting healthier and fitter are simple, in that they're easily understood. You know you need to move your body and eat more vegetables and stop overeating. But just because these strategies are simple to understand and execute, it doesn't mean that they are easy. But don’t let that stop you. Don’t let ‘easier said than done’ be your cop out (because, technically, isn’t everything easier said than done?). In this podcast I teach you how to make changing your lifestyle easier (and to have some fun along the way). When you’re ready to take the next step, here’s how I can help. ⭐️  Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week ⭐️  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 Po

If I had a dime every time someone asked me 'how do I keep the momentum going?', I might not be rich... but I'd at least be able to buy a new pair of runners (and have you seen the price of runners these days!?) If you're great at starting, but not so great at keeping it going, welcome to being human. Diet plans tell you what to eat, or how much to eat, or when to eat. That's it. ❌ Diet's don't teach you how to stay motivated so that you keep going, even on days you don't feel like it ❌ Diets don't teach you what to do when you overeat or fall off track ❌ Diet's don't teach you how to get yourself out for a walk when you feel like staying on the couch  In this podcast, I'll teach you what diet's don't. How to keep the momentum going. When you’re ready to take the next step, here’s how I can help. ⭐️  Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women Achieve their Happy, Healthy Weight, Permanently and Naturally

Hi Friends! This week I'm doing something different on the Fit + Vibrant You Podcast. This is YOUR podcast- so please let me know what you think! One thing that we do in Fit + Vibrant Coaching, probably the biggest thing, is change the way that you think. Rewiring the brain is no easy task. The best way to do this is to be in it every single day. And that is exactly what we do. Each morning my member's have a coaching note delivered to their inbox. This helps to change the way that they think and starts to build a positive mindset for a change. So often we read a book or listen to a podcast but then don’t take consistent action simply because we are not in it every single day.   In today's podcast, I am sharing 4 voice notes that sparked conversation and deeper thinking for our members. Enjoy! When you’re ready to take the next step, here’s how I can help. ⭐️  Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week ⭐️  For Women Over 50: Discover the 3 Steps that have Helped 100s of Women

Each month I go live in the Fit + Vibrant Women Facebook Group to answer questions from listeners of the podcast. This is one way I can help you get off the crazy diet cycle, get to your happy, healthy weight permanently, naturally and WITHOUT the obsession so that you can LIVE your life.  When you’re ready to take the next step, here’s how I can help. ⭐️  Join the Fit + Vibrant 6 Week Transformation: www.fitvibrant50.com/6week ⭐️ 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: www.tanjashaw.com/join ⭐️Subscribe to the Fit + VIbrant YOU Podcast on your favourite podcast player.

"No one has done more programs than me. I thought I would have figured this out by now." Linda had done EVERYTHING to lose weight. She started dieting at 15 and since, then, had repeated the pattern of losing weight, and then gaining it back. After listening to the Fit + Vibrant You Podcast, Linda booked a call and joined Fit + Vibrant Over 50. And that's when things started to change. Listen into Linda's story to discover:

After years and years of struggling with yo-yo dieting, sugar addiction and insulin resistance, Dr. Lucy finally lost 20 kg and more importantly kept it off. In this interview, she shares what she did. We talk about:

I like exercise. Let me rephrase that: I like the benefits of exercise. I enjoy feeling strong and energized. I like the way my body looks when I workout regularly. I like knowing I can go for a hike, try out a new sport or embark on any type of physical activity and be confident that I am likely fit enough to do it. Despite all the benefits of exercise, there are days when I simply don’t feel like working out. I’m not sick; I just don’t feel like it. I would dare to bet that I am not alone. Friend, grab your earbuds (and your runners), press play and get out for your walk as you listen to this episode of the podcast for strategies and mindset shifts to make moving your body a daily non-negotiable. 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 t

"I always felt less because I weighed more" At 17, Denise started her first diet. And for her entire adult life, she repeatedly lost and gained the same 30-40 pounds. After each failed attempt, she went back to diets, because she didn't know what else to do. After gaining weight again, Denise was very uncomfortable and unhappy. She also knew she had to do something. She was so tired of diets. And that's when she found Fit + Vibrant Over 50. "It's a bit scary there's a commitment and a money investment. But I took the leap of faith and I did it and it's one of the best things I ever did in my life. I have changed in so many way. You taught me to love myself. I didn't love myself when I had the weight on and I still have weight to lose but I love myself. I can't explain to you how much you changed my life. And that's huge. How can you honestly put a price on that" I am absolutely delighted to share Denise's story with you. In her story, you'll find hope, inspiration, and nuggets of wisdom to help you in your tr

In your head you know you shouldn't believe everything you think. You know that those thoughts are just thoughts... but they just keep coming! And they are loud. They are convincing.  Before long you find yourself anxious, overwhelmed, worried, discouraged and in a funk, and wanting the cookies or wine for relief. Friend, you're not alone. Join me in this episode of the Fit + Vibrant You Podcast for some simple strategies to turn down the volume on those negative thoughts. Your head can be a dangerous place to be. Let's get out

"What we see as obstacles are actually detours in the right direction" - Wendy Sterling Ladies, get ready! There is so much gold in this interview with Wendy Sterling. You'll want to listen in AND take notes... and get ready for an 'aha' moment. We talk about:

"Why have I taken 50 years to feel good about myself?" -Leslie Dueck Leslie didn't identify as someone who had done many diets. But although she didn't prescribe to the fad diets and plans out there, she had spent her entire adult life in the on-again-off-again cycle. She was stuck in the cycle of doing really good for a while, then falling off track and feeling bad about herself. Feeling guilty, shameful. In her first 6 month of Fit + Vibrant Over 50, Leslie lost 25 pounds. But to her, it didn't even matter much anymore. She gained so much more:

If you’ve been listening to me for a while, you will know that I focus on simplicity, consistency and routines in my teachings. And today, we’re diving into ROUTINES.  A simple google search (I googled it before I wrote these show notes) on “importance of a morning and evening routine” will generate thousands of articles sharing how morning and evening routines are important habits if you want to positively improve your life. And if your goal is better health and a happier life (which I’m assuming it is if you’re about to listen to the podcast), you’ll most definitely want to develop solid morning and evening routines.  Join me in this podcast as I share:

The quickest, easiest and most permanent way to create change is not to do more. The quickest, easiest and most permanent way to create change is to remove the barriers and limitations that hold you back. That statement might make logical sense, but it may seem like an insurmountable task. Where do you start? How do you even identify what is in the way? What if there are past traumas that created these barriers in the first place? What if the barriers and limitations are so ingrained that you don’t even know they are there?Friend, you're in the right place.  Press play and listen in as I share: