Fit + Vibrant You

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Now displaying: April, 2020

180: These Words Drain Your Energy + Will Power: Do You Use Them? 0

Apr 27, 2020

Let’s face it, creating or sticking to good habits takes energy. It takes energy to overcome the urge for chips while watching a movie on a Tuesday night. It takes energy to plan your meals for the week.

And so many of my clients want MORE energy- yet they unknowingly waste energy with a few simple words.

These words drain your energy, your willpower and take the joy out of your healthy habits. Ever struggle with making healthy eating choices in the in the PM hours? Ever struggle with being ‘good’ for a few days, or weeks then falling right back into bad habits?

THIS might be the reason. Press play, make a few simple swaps in your language and you could notice a huge improvement in your ability to say no to the second helping of supper or the cookie in your office lunchroom.

If you're looking for more, here's how we can help:

⭐️Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com

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

⭐️Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness

⭐️Free Facebook Group: It’s called Get Fit Chilliwack as its powered by Ascend, and we’re in Chilliwack. But you can join even if you’re not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You’ll get the invite as soon as you download the free home workout guide above)

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179: Creating Structure + Routine Through COVID-19 0

Apr 20, 2020

We’re living in uncertain times, no doubt.

Given that certainty is a core human need, many of us feel afraid, confused, overwhelmed. These emotions are valid and understandable.  

BUT… there is another way.

In this podcast, Kayla, MindBody Eating Specialist at Ascend Fitness + Lifestyle, share actionable strategies to create routine when you’re out of routine.

You can absolutely make progress, or maintain the progress you’ve already made during this uncertain time, by maintaining a few routines, putting intention into your day, and being flexible with your path.

Grab your ear buds and let’s go!

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

Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com
FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse
Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness
Free Facebook Group: It's called Get Fit Chilliwack as its powered by Ascend, and we're in Chilliwack. But you can join even if you're not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You'll get the invite as soon as you download the free home workout guide above)

Download this Episode

Stay Motivated Stay Focused Stay On Track During COVID-19 (Facebook Live) 0

Apr 17, 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: https://www.facebook.com/tanjashaw/

Instagram: @tanja_shaw

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178: How to ACTUALLY Change Your Thoughts 0

Apr 13, 2020

When we want to improve our fitness, health, or lose weight we often start by researching diet plans and fitness plans. And that can work… for a while.

But then life happens. Or we get bored of the program. Or we get resentful of giving up all the things we love. Or we don’t have support.

And we go right back to where we started.

If you really want to lose weight and keep it off, if you really want to live a healthier life and actually make it a LIFESTYLE then you have to do more than just follow a meal plan or cut calories. You have to change the way you THINK.

It sounds simple. It is simple. But it isn’t necessary easy.

In this podcast, Kayla, MindBody Eating Specialist at Ascend Fitness + Lifestyle, break down a step by step process to change the way you think even if you have no idea what you are thinking (by the way, that’s totally normal!)

Grab your ear buds and let’s go!

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

Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com
FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse
Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness
Free Facebook Group: It's called Get Fit Chilliwack as its powered by Ascend, and we're in Chilliwack. But you can join even if you're not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You'll get the invite as soon as you download the free home workout guide above)

Download this Episode

177- Not eating ENOUGH with Kayla 0

Apr 6, 2020

If you’re trying to lose weight, it seems logical to try to cut as many calories from your diet as possible. After all, they say in order to lose a pound of fat, we need a 3500 calorie deficit. If we want results, we just cut calories. And if we want results faster, we just cut more calories…right?

Not always. It is possible to eat TOO LITTLE- which despite best efforts, can result in a plateau or weight gain.

In this podcast, I’m joined by Kayla Van Egdom, MindBody Eating Specialist at Ascend Fitness + Lifestyle to share:

Why eating too little stalls weight loss
Signs that you might not be eating enough
Simple strategies to rev up your metabolism and get results!

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

Join our 21 Day ONLINE Challenge: To get fit and healthy AND support our local community. You can join as little as $10. I know that these are tough times. All the details are here: www.ascendtogetheronline.com
FREE COURSE: Discover the diet rules ACTUALLY worth following to end the fight against yourself and food so that you can get to your happy, healthy weight, naturally, permanently and WITHOUT dieting. www.tanjashaw.com/freecourse
Free Home Workout Guide: Brought to you by Ascend Fitness + Lifestyle: Unlock your access to home strength, cardio + mobility workouts, adapted to your fitness level, so that you can stay fit and safe at home while we practice physical distancing! www.ascendfitnesslifestyle.com/homefitness
Free Facebook Group: It's called Get Fit Chilliwack as its powered by Ascend, and we're in Chilliwack. But you can join even if you're not from Chilliwack. The group offers fitness and nutrition tips, live streamed workouts during COVID-19, recipes, and strategies to help us all feel GOOD in our body! (You'll get the invite as soon as you download the free home workout guide above)

Download this Episode