Fit + Vibrant You

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Now displaying: January, 2020

Jan 28, 2020

Enjoy this audio training from a recent Facebook or Instagram Live.

FREE COURSE: Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently. www.tanjashaw.com/freecourse

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

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166: How to Stop "Falling Off Track" (Part 1) 0

Jan 27, 2020

"I'm really good for a while... then I fall off track."
"I eat really well, then I find myself snacking on the brownies in the staff room."
"I start each day with good intentions but end up eating the leftover pizza and kids' crusts when I get home from work."

HOW DO I STOP FALLING OFF TRACK?

If you're like most people I work with, you don't struggle with basic nutrition knowledge (is broccoli good for you? Yes? OK... you're know enough), and you know exercise is good for you. Your biggest struggle is CONSISTENCY.

Join me in this week's podcast to learn a BIG MISTAKE most people make when trying to eat healthier and lose weight. Plus, you'll learn simple strategies to you can implement TODAY to stop falling off track.

When you're ready to take the next step, here’s how I can help:

Subscribe to the Podcast on iTunes or your favourite player app.
Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
If you’re in Chilliwack, book your trial and goal setting session at www.ascendfitnesslifestyle.com

Download this Episode

My Sunday Morning Meal Prep (Facebook Live) 0

Jan 26, 2020

Enjoy this audio training from a recent Facebook or Instagram Live.

FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food, to stop EMOTIONAL eating so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting.
www.tanjashaw.com/freecourse

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My Kick Butt Workout (What I Did to Make it AWESOME!) 0

Jan 21, 2020

❤️I had the BEST workout this morning… and in this quick video I share the 4 reasons WHY it was so good.💪🏼

You deserve to feel good AND enjoy your workouts.❤️

As promised, here’s my exact workout:

Tabata: Set my interval timer for 8 rounds of 20 seconds on/ 10 seconds off.
1. Skipping (Doubles)
2. Squat Jumps Forward
3. Burpees
4. Kettlebell Swings
5. Skipping (High Knees)
6. Box Jumps
7. Skater Hops
8. Medicine Ball Slams

Core Circuit: 40 seconds on/ 10 seconds off. 3 Rounds.
1. Slow Mountain Climber
2. Dead Bug

Repeat Tabata.

Core Circuit #2:
1. Back extensions
2. Down dog to Push-Up

Repeat Tabata.

Core Circuit #2: 2 Rounds.
1. Single Leg Deadlift
2. Change Sides
3. Bridge

Repeat Tabata one more time!

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

Download this Episode

165: Simple Habits for a Fit, Lean + Energetic You 0

Jan 20, 2020

“I just need to stop snacking at night”
“I just need to start being more consistent”
“If only I stopped eating when I wasn’t hungry”
“I need to stop eating junk food”.

You set a goal or intention.. and then take action. You are inspired, motivated and determined. And if you're like most people, you rely on willpower. But in a few days, weeks or months, you end up right back where you started... exhausted, disappointed.

If you want to create a sustainable change, you need to stop relying on white knuckle willpower. Instead, you need to start building HABITS.

Join me on this week's episode to learn:
1. Why habits are the key to a fit, lean + healthy you (for life)
2. How to create habits
3. Simple habits to adopt to become (and stay) healthy + fit

When you’re ready to take the next step, here’s how I can help:

Subscribe to the Podcast on iTunes or your favourite player app.
Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
If you’re in the Chilliwack area, get started at Ascend here: https://www.ascendfitnesslifestyle.com/

Download this Episode

164: 3 Things My Clients do to Transform their Body 0

Jan 13, 2020

What you eat matters. A lot. Whether you want to lose or maintain your weight, improve your health, have more energy, or maintain your current health, nutrition matters.

In this week's podcast, I share THREE things that every single one of my clients do to transform their body, AND to create a permanent lifestyle change. My goal is not to help you lose weight/ improve your health for a few weeks or months, my goal is to help you feel really good in your body and create a lifestyle that you LOVE... for LIFE.

When you're ready to take the next step, here’s how I can help:

Subscribe to the Podcast on iTunes or your favourite player app.
Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
If you’re in Chilliwack, we have 5 spots left in the Chilliwack's Biggest Winner! Click here for more info or to sign up.

Download this Episode

163: Should we be pursuing weight loss? 0

Jan 6, 2020

It’s popular to simply say that diets, or weight loss efforts don’t work. You may have also heard that 95% of people who diet or try to lose weight gain it all back or all back plus more.

There’s also a growing community that protests that we should not pursue weight loss at all. Our desire to lose weight is because of society telling us we should look a certain way. At best, the desire to for a flatter midsection and a tighter butt means we are vain. A bit more extreme, the pursuit of weight loss means that we are idealizing thinness, shaming fat bodies, and is the cause of body image issues and eating disorders.(So if you ever felt ashamed for gaining weight, now you can feel shameful for wanting to lose it).

It’s confusing AF out there. I’m struggled to find my way, risking judgement if I say something that could potentially offend someone.

So does this mean we should actually stop pursuing weight loss? Or that our efforts to lose weight are futile? And that since diets don’t work… we should simply stop trying?

Join me in this week’s episode for dive into a NEW perspective on weight loss.

When you’re ready to take the next step, here’s how I can help:

Subscribe to the Podcast on iTunes or your favourite player app.
Want more no-BS nutrition coaching so that you can ditch dieting, and ACTUALLY stick to it? Get started with my Free Course: The Diet Rules ACTUALLY Worth Following to end the fight against your body and to get to your happy, healthy weight naturally and permanently.
If you’re in Chilliwack, we still have a few spaces left in the Chilliwack’s Biggest Winner.

Download this Episode