It’s the start of a new decade! Are you excited?
I certainly am. I’m most excited about the goals I have set for this year.
I write, post to social media, and coach my clients a lot on goal setting. Why? Because without clarity, without knowing what we want, motivation is unsustainable. You might have fits and spurts of inspiration, but you're not clear on where to apply that inspiration- and so inspiration and motivation wanes.
Join me in this week's episode for a step by step process to review 2019 and set meaningful goals for 2020.
When you're ready to take the next step, here’s how I can help:
At this time of year, the Internet is full of advice on how to avoid overindulging during the holidays. If you have a healthy relationship with food and lead a healthy lifestyle, it doesn’t really matter what happens during a few holiday feasts. You can eat, drink, indulge, and simply get back to your regular routine on December 26th, or perhaps the 27th. One or two meals is not going to cause you to gain weight, just like one healthy meal doesn't cause you to lose weight.
However, if you struggle with food, namely emotional eating, or a chaotic relationship with food, , it is worth putting some intention and planning into your holiday meals. You might find that a few “indulgences“ can lead to feeling out of control and guilty. This could spiral into weeks or months of unhealthy eating (or over-restricting in 2020).
In this podcast, I will share a few strategies and tactics to help you listen to your body and feel in control during your holiday meals. The goal isn’t to use all the strategies; Instead, pick 1 or 2 to implement.
Do you ever feel deprived or like you're missing out when you're trying to make healthier choices... and others around you are not?
Have you ever heard anyone say "If you deprive yourself, you'll just overeat later"?
What if you didn't have to choose:
1. Missing out, 'being good', or only having a little bit and feeling deprived
AND
2. Having all the things (also called F * It)
What if there was a THIRD option.
Spoiler alert: there is.
Enjoy this audio recording from a recent Facebook or Instagram Live to help you THRIVE during the holidays.
I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/
Instagram:
@tanja_shaw
Only 20% of women are satisfied with their bodies. 89% of women and 8 out of 10 girls are withdrawing from life engaging activities because they don’t feel good about their bodies. This means women are holding themselves back from living the life they dream of. (Dove Beauty & Confidence Report, 2019)
This is why we need Body Love.
In this episode I team up with Emma Polette from bodylovehq.com to talk all things about loving your body.
Emma Polette is the founder of Body Love HQ. Her clients call her a real woman for real women. She is a qualified personal trainer, health coach, reiki master & yoga teacher and the creator of The Body Love Method™
She uses these modalities and many other tools to empower women to treat their bodies with love just as they are right now.
Emma’s mission is to create a huge ripple effect of Body Love throughout the world via her 12-month Body Love Coach Certification Course and her workshops, online courses and retreats.
When she's not teaching classes & workshops or recording her latest podcast episode, Emma hangs out with her dog Barney and enjoys a decaf flat white with a side of gluten-free chocolate brownie.
Website: bodylovehq.com
Online courses: thebodyloveacademy.com
Facebook: facebook.com/bodylovenow
Instagram: Instagram.com/emma.body.love
Facebook group: facebook.com/groups/everydayvitality
Ready for more? Here’s how I can help:
It’s not happy people who are thankful. It’s thankful people who are happy.
For the past year or so, expressing gratitude has been a daily habit. It’s on my ‘Tanja’s ideal week” success tracker and I’ve been consistent, and it’s dramatically improved my life.
Naturally, I was really excited to connect with Julie Boyer, who takes gratitude to a whole new level, and I learned a lot, and have already started to implement some of the action items we talked about on the show.
She shared this quote:
“Without exception, begin every day of your life with gratitude. As you look in the mirror, say, “Thank you, God, for life, for my body, for my family and loved ones, for this day, and for the opportunity to be of service. Thank you, thank you, thank you!” -Wayne Dyer
Julie Boyer is The Grateful Entrepreneur. Her mission in life is to create grateful greatness globally for entrepreneurs and future entrepreneurs. Julie’s first book, 30 Days of Gratitude, The Gratitude Program That Will Change Your Life, became an Amazon bestseller when it was released in May 2013. Her current work on gratitude is My Year of Gratitude, A Daily Gratitude Project, where she is blogging daily and sharing her gratitude tips.
Julie loves to mentor and develop leaders through her mentorship program and partnership with USANA Health Sciences. A former triathlete, Julie has completed 3 full Ironman Distance triathlons. Julie lives in Burlington, Ontario with her 5 year old daughter and husband Dan.
Get in touch with Julie Boyer & Links mentioned:
The blog post for gratitude she wrote after she got sick
Julie’s Website
Find her on Facebook
Connect on Twitter
Instagram: Find Julie on Instagram
Julie’s daily blog
For Julie’s weekly updates
Thanks For Tuning In!
Thanks so much for joining me this week. I really look forward to getting to know you in the months to come. If you have a question that you would like answered, or need a bit of extra help in a certain area, please take a moment to email me at tanja@tanjashaw.com
If you liked this episode, please share it!
I’d so appreciate if you take a moment and leave a review for the Fit and Vibrant You Podcast in iTunes. When you review the show, it really helps others discover the show, and I am so grateful for your feedback.
"Deep in your gut, 40 trillion chemists are hard at work helping you digest your meals, making essential nutrients you can’t produce on your own, protecting you from disease, and even shaping which parts of your DNA manifest and which remain dormant.” - Ocean Williams
There’s no doubt- gut plays a vital role in your overall health and well-being. It can help control everything from your weight to your mood to brain health, inflammation and immune function.
This week I’m joined by Dr. Ann-Marie Barter to talk all about taking care of your gut health. You’ll learn:
Dr. Ann-Marie Barter is on the cutting edge of holistic healthcare. As a chiropractor and functional medicine practitioner, she helps people get out of pain and reach their maximum potential through her unique approach she has developed after studying under some of the finest minds in her field.
Dr. Barter has always had a mind for high level problem solving. In her early 20's she was introduced to chiropractic, whereas she had been very skeptical until it changed her life. The treatment was like magic - she felt new and light, like a better version of herself. She immersed herself in school, learning not only the art and science of chiropractic modalities, but also functional blood chemistry analysis, nutrition, applied kinesiology and natural remedies. She now specializes in difficult functional medicine cases, helping people with issues concerning their thyroid, blood sugar, gut health and hormone dysfunction as well as other metabolic conditions.
Dr. Barter went to Chiropractic school at the University of Western States in Portland, Oregon, but when she found out her mother was diagnosed with late stage cancer they moved to Colorado to fulfill her mother’s dream and she opened her first practice. These days Dr. Barter can be found dancing, skiing, running, practicing yoga, biking, hiking, practicing barre or walking her Rhodesian Ridgeback, Ritz.
Connect with Dr. Barter online:
Instagram: https://www.instagram.com/altfammed/
Ready for more? Here’s how I can help:
You asked, we answered! This week I team up with Brooke Miller and Alyssa Miller from the Diet Riot Podcast, two amazing dieticians, to answer YOUR questions. Thank you for everyone who asked a question- this is your show and your input matters!
We answer:
Join us for some good info, and a bit of fun along the way.
Brooke Miller is an intuitive eating registered dietitian. She’s married to her high school sweetheart and welcomed their first baby boy into the world in February. Their son Ashton Thomas rocks his extra chromosome and has Down syndrome. He is so happy and sweet. They also have a dog Leonidas who is a high energy boxer. Brooke and her family love to travel, hike and snowboard.
Alyssa Miller is a registered dietitian specializing in family nutrition. She is passionate about helping moms recover, rediscover and redeem their relationship with food so that they can help protect and preserve their children’s innate ability to eat intuitively. She works with moms from pregnancy through postpartum and children from infancy through pre-school. Alyssa gently guides and supports families in their journey to being confident and body-lead eaters. She has the support of her amazing husband of 8 years, Josh and their two kids. When Alyssa isn’t rioting against diet culture, teaching moms how to have food freedom or helping families introduce foods to their picky eaters she is hanging with her family, enjoying all Colorado has to offer.
Together, Brooke + Alyssa host the weekly Diet Riot Podcast- where they revolt against diet culture and promote a positive relationship with food through intuitive eating. Each week they talk candidly about their experiences, philosophies, and give some tangible advice to help you navigate the world of nutrition, health and wellness.
Listen to the Diet Riot Podcast!
Ready for more? Here’s how I can help:
'Tis the season for peppermint mochas in red cups, cookies and chocolates in the staff room and long to-do lists. If the holiday goodies, line-up of parties and events and never-ending to-do list has you ditching your workouts, regular eating or other healthy habits then this podcast is for you.
On this week’s podcast, I’m joined by Heather Englund of Fit Mama Real Food to tackle YOUR holiday related questions.
Heather is the face and voice behind the website Fit Mama Real Food, the host of the weekly healthy living podcast Fit Mama Real Food Radio and the creator of Fit Mama Real Food’s Yoga & Strength on YouTube, where she shares quick and effective fitness yoga and strength training workouts.
In 2008 Heather started her journey to find out how to truly nourish herself through food and fitness. She took numerous nutrition courses and began learning about exercise. It wasn’t a straight shot to where she is now, but eventually she landed in a healthy and happy relationship with real food as the focus, and intentional movement that encourages health.
Heather is a wife to Jacob and mom of 4 little kids, Hunter 7, Zoe 5, Nova 3 and Holland 1. She lives in the beautiful PNW. Gratitude, nourishing real-foods, movement and laughter are a must, every day.
Connect with Heather online: www.fitmamarealfood.com
Tuesday afternoon life lessons from hiking Elk Mountain.
⭐️Just start. Detach from the outcome and take the first step.
⭐️Taking breaks along the way is not regressing. It's not sliding backwards. It's taking a break.
⭐️When things get tough (and they will get tough!) the future picture of where you're going. How will you feel?
⭐️Celebrate the wins along the way. Not necessarily with peanut MMs, but celebrate nonetheless.
⭐️Keep going. Take one step forward.
You got this!
If you struggle with emotional eating, disordered eating, mindless or compulsive eating, restricted eating or the up and down weight gain/ weight loss cycle- this podcast is for you.
I am delighted to welcome Karen Koenig to the Fit + Vibrant You Podcast. In our interview, she shares:
✔️What the ‘rules’ of normal eating are, and what a day of normal eating looks like
✔️The personality traits associated with disordered eating (and whether you can change them)
✔️What self compassion and body acceptance actually means- and how it can free you up to live a more meaningful life
✔️Why the typical advice on overcoming emotional eating and binge eating such as “wait 20 minutes so that you can feel full” “drink water” or “just stop binging” don’t work for the long term
For over 30 years, Karen has been helping dieters, emotional, compulsive and mindless eaters, and weight-cyclers become “normal” eaters. Karen is a licensed psychotherapist, motivational speaker and international author. She lives, teaches and practices in Sarasota, Florida. Karen is also the co-founder of the Greater Boston Collaborative for Body Image and Eating Disorders and a former member of the Professional Advisory Committee of the Multi-service Eating Disorder Association of Massachusetts.
Find Karen Online:
Her website:www.karenrkoenig.com/
Facebook: https://www.facebook.com/normaleatingwithkarenrkoenig
We hope you enjoy our conversation. I highly recommend her books to help you on your journey to more peaceful, natural relationship with food and your body. And like always, don’t just listen in- take ACTION.
With love,
Tanja x
Enjoy this audio training from a recent Facebook or Instagram Live.
I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/
Instagram:
@tanja_shaw
https://www.instagram.com/tanja_shaw/
Huge thank you to Juan Medrano for joining me on this week’s episode of the Fit + Vibrant You Podcast.
We have some fun chatting about :
✔️Why you should NEVER feel selfish about taking care of yourself (and how to actually change your mindset about that)
✔️Whether the 80/20 rule is accurate- and if so, how to apply it
✔️A few nutrition myths, such as “are carrots good for me?”
Juan Medrano is the owner of Movimento Fitness in St. Albert, Alberta. With a background in Human Performance and Athletic Development – specializing in Functional Training – Juan is passionate about enhancing the lives of those around him through the power of simple, safe and effective exercise and an empowered mindset.
Juan especially loves helping people new to fitness discover it’s life changing effects. He wants to help as many people as he can remove their limitations and enjoy a MUCH better quality of life.
Juan is humbled to have been awarded the St. Albert Small Business of the Year in 2016. He’s been featured on several radio shows and blogs and has also co-authored the Best Selling Book Better, Faster, Stronger along with several other leaders in Functional Training in North America.
Movimento Fitness will be celebrating it's 10th anniversary in 2020 and Juan cannot wait to continue sharing his passion for years to come!
We hope you enjoy our conversation. And like always, don’t just listen in- take ACTION.
With love,
Tanja x
Whether you wan to lose 10, 20, 50 or 100+ pounds, this podcast is for YOU. I am 100% certain that if you apply this SIMPLE mindset shift (we’re not talking about tracking calories, cardio workouts or the like) that is FREE and takes no time at all, you WILL get results.
Listen in. Your future self and present self will thank you.
Links mentioned:
Meditation music (the song “Clearing” https://music.apple.com/ca/album/clearing/1462348845?i=1462348846
Thrive in 30: www.ascendfitnesslifestyle.com/thrive
Whole YOU Transformation: www.tanjashaw.com/wholeyou
Enjoy this audio training from a recent Facebook or Instagram Live.
I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/
Instagram:
@tanja_shaw
https://www.instagram.com/tanja_shaw/
What I learned from a $1500 surprise tax penalty
They say nutrition is 80% and fitness is 20%.
I disagree.
80-90%+ is MINDSET.
It’s our perspective. Our thoughts. Our beliefs.
I fear that the response to me talking about mindset will be yawns, eye rolls, or scrolling through until you find a pretty meal plan, or 5 ways to hack your body. And honestly, most people who I work with have already exhausted their attempts at finding sustainable, real change and to LOVE the way they feel by focusing on tactics.
So here I am, again, reminding you (with very ACTIONABLE mindset shifts) so that you can make a powerful, positive lifestyle change and fall in love with the process. So you can love the way you feel. So you can live fully, and freely.
This week’s podcast topic comes directly from my own personal experience this week- transitioning from vacation to my regular workday, and a surprise $1500 penalty in the mail.
We chat mindset shifts to help you:
✔️sleep better (what to do/ think when you simply can’t sleep)
✔️manage stress and overwhelm
✔️take back control of your life and choices
Don’t just listen- APPLY what you learn. Transformation doesn’t come from learning more information, it comes from your practice!
Enjoy this audio training from a recent Facebook or Instagram Live.
I'm live or share the live videos on social media at:
Facebook:
Personal profile: https://www.facebook.com/tanjamshaw
Ascend Fitness: https://www.facebook.com/AscendFitnessCoaching/
Tanja Shaw page: https://www.facebook.com/tanjashaw/
Instagram:
@tanja_shaw
https://www.instagram.com/tanja_shaw/
Thanks For Tuning In!
Have you taken the FREE COURSE: Ditch Diets. Lose Weight. Sign up here and I'll send it right to your inbox.
Thanks so much for joining me this week. I really look forward to getting to know you in the months to come. If you have a question that you would like answered, or need a bit of extra help in a certain area, please take a moment to email me at tanja@ascendfitnesscoaching.com.
If you liked this episode, please share it!
I’d so appreciate if you take a moment and leave a review for the Fit and Vibrant You Podcast in iTunes. When you rate and review the show, it really helps others discover the show, and I am so grateful for your feedback.
We see before and after photos- but what does the process really look like? And when you lose the weight/ get back in shape- what does it take to MAINTAIN your progress?
I am delighted to share my conversation with Linda Weibe. Linda has been a member of Ascend Fitness + Lifestyle since April 2017. Before joining, Linda had lost and gained the same 30 pounds over and over- never keeping it off for more than 6 months. And she felt utterly hopeless. She was at the end of her rope. She had lost the belief that she could ever be a fit, healthy person.
Until she made the decision to change.
In this interview, we draw back the curtains on what it takes to overcome emotional eating, to transform her body, her life , and maintain it.
Linda shares:
Thanks For Tuning In!
Have you taken the FREE COURSE: Ditch Diets. Lose Weight. Sign up here and I'll send it right to your inbox.
Thanks so much for joining me this week. I really look forward to getting to know you in the months to come. If you have a question that you would like answered, or need a bit of extra help in a certain area, please take a moment to email me at tanja@ascendfitnesscoaching.com.
If you liked this episode, please share it!
I’d so appreciate if you take a moment and leave a review for the Fit and Vibrant You Podcast in iTunes. When you rate and review the show, it really helps others discover the show, and I am so grateful for your feedback.
She's back! I'm thrilled to welcome Justine Cécile back on the FVY podcast to dive deeper into the topic of HORMONES. Justine is 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: