Fit in Real Life

Now's not the right time. I'll start when the kids go back to school. Things are too stressful right now. There's too many other things competing for my focus- I can't commit to my health right now.  Delay. Delay. Delay. The best excuses are REAL. Life might be stressful. Your house might be full of visitors. You might be out of routine. You might be in between jobs. Maybe you are struggling in yo...

Today we're going to talk about the "FIT" part in Fit + Vibrant.  Today's podcast answers the questions you asked Fit + Vibrant You Facebook Community. Today's questions: 1. How do I get started with fitness? 2. What is the best exercise to do to get results? 3. What if I have knee or back pain?  4. How can I keep fit at home during COVID-19? I got you covered! My team at Ascend Fitness + Lifestyl...

Imagine this... For several months (or even years), you put in the work: you workout, you track your food, you commit to 'clean eating' (or whole foods, keto, vegan, low fat, etc.)… You do your best. Yet, the results you so desperately want seem like a pipedream away :( I understand it's downright depressing. It makes you even want to give up. And you wonder...  how is this different? Most women I...

Eat when you're hungry. Stop when you're satiated. Sounds sooooo simple. And it is... but simple doesn't mean easy.  "I don't know what it feels like to be hungry?" "How do I know if I'm hungry or bored?" "How can I curb hunger?" "I eat when I'm not hungry... how can I stop?" I've been getting a lot of questions about hunger, and this episode is dedicated to answering YOUR questions!  Friend, grab...

You asked, I answered! Today's podcast comes from questions asked in the Fit + Vibrant You Facebook Community. Today's questions: 1. Is breakfast really that important? 2. If you feel that you are most likely 20 pounds overweight, but don't want to obsess about dieting and weight loss, does it make sense to say "To heck with it; I'm just going to be happy being this weight."? 3. How do I figure ou...

Picture this:  you're making progress, you're gaining momentum. You're feeling good. And then, seemingly out of nowhere, the doubts and worries come knocking (they seem especially persistent at night when you're trying to sleep). What if I fail? What if I lose the weight and then gain it back again? What if I don't stick with it?  What if they judge me? What if I offend her? What if I make the wro...

"What used to work no longer works." "I'm doing everything right, and I'm still gaining weight." "I just can't seem to lose an ounce." Many women gain weight around menopause. Losing weight during and after menopause may seem impossible. Hormonal changes, a drop in metabolism, stress and the aging process make it feel like an uphill battle.  However, you absolutely CAN lose weight (or stop gaining...

Weight loss is simple... just not always easy.  We say we would give anything to lose the weight, that solving our issues with weight is a level 10 on the 'importance scale'. And even though we KNOW what we should do to drop the pounds, we still don't do it.  What gets in our way? Join me on this week's episode to learn a few common themes that get in the way of having the body, and life you deser...

Are you either 100% in, or completely off the wagon? Many people identify as 'all or nothing' thinkers. "I'm a perfectionist" they say. They are either being really 'good', where they are completely on track with their eating, OR they 'cheat' with one too many glasses or wine or a bag or chips, and then throw in the towel for the rest of the day, week, or month.   It's black and white. All or noth...

For many women, stepping on the scale can be an emotional endeavor. They do all the things: eat more veggies, workout, cut out sugar, and then the scale stays exactly the same. As a result, they either double down on their efforts, or (and much more commonly) give up. After all, what's the point of doing all this work if there's no payoff? My own weigh-in habits have changed over the years- from l...

Do you ever feel overwhelmed with all the conflicting information out there? Every diet plan, health guru, celebrity or friend has something different to say... and it keeps us STUCK. Do we eat breakfast or fast? Do we fuel or workouts with the shake or not? Should we eat every few hours to rev up our metabolism? If you're confused, you're not alone, and I got you covered! Join me in this week's p...

Judgement- of OURSELVES-  keeps us stuck. We don't commit because we are afraid we'll fail.  We numb out with more food after we eat something 'bad' so that we don't feel guilty. We let five Oreos turn into the box, and the wine, and the cold leftover pizza because we didn't live up to our own expectations of ourselves. We don't learn from our mistakes.  We are just plain mean to ourselves. And we...

We do a lot to avoid the possibility of being negatively judged by others. We don't speak up. We don't try hard. We don't tell others what we really want. We hold back our true selves. And it keeps us stuck. We might not fully pursue weight loss, or overcoming our eating challenges for fear of what our friends might think. Or if we'll be criticized when we order the salad at dinner. We don't share...

For decades, we've been told to eat less if we want to lose weight. So, we started tracking points or calories in an effort to consume less than we burn. But in the past few years, more and more people are ditching the obsession with calories and moving to focusing on WHAT they eat and balancing hormones. After all, hormones are responsible for pretty much every process in the body: they control h...

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 habit...

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 pr...

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...

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 w...

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...

Today's podcast came from a listener: Hi Tanja,   I hope you are well! I want to thank you so much for your free course and podcasts! They are so life-changing. Many aha moments for me- I can't tell you how thankful I am.    I have been diligent with the hunger scale, self care, and awareness of particular emotions etc, but I find the hardest part for me is  wasting  food. If I am full, and there...

Today's podcast came from a listener: Hi Tanja, I really enjoy your podcast, it brightens my day and I walk daily and have better health and self-talk thanks to you and this podcast.  I'd like to say that during all this covid 19 stuff your audience needs your warm spirited inspiration more than ever so please ensure you still release your weekly content and maybe you could do a podcast focusing o...

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.

 It would be so easy to throw in the towel and abandon your health, fitness, and weight loss goals. After all, we are in a crisis. What does it matter if we get up and do our strength workout or make the healthier choice...

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...

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...

Remember when you set a goal to lose weight, improve your strength, stop eating cake at night when you're bored, feel GOOD in your body?  💪 The coronavirus doesn't change that.  💪 It doesn't control how you act. YOU control that.  💕 Keep the goal the goal.  ⭐️ Keep things simple.  ⭐️ And KEEP GOING. Enjoy this audio training from a recent Facebook or Instagram Live. FREE COURSE: Want more no-...