Ascend Lifestyle Performance Podcast

Over this past spring break, I spent some time at a bookstore. As a health professional, I was drawn to the wellness section, and found myself lost in a maze of information. It’s no wonder so many people tell me they are confused by all the conflicting information! I believe that simplicity is the cornerstone of sustainable health and fitness. It's easier to stick to AND delivers great results. Let this podcast episode be a breath of fresh air as we cut through the noise and get back to the foundations so that you can have more energy, eat foods you love and feel good in your body.  Hit play as I share: ✔️Why the information is not as conflicting as you might think ✔️How to determine what plan is best for you ✔️Why all the different options to lose weight and improve your health is actually a good thing✔️Two resources to get started on the foundations for weight loss and healthy living If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on

Ever feel like taking care of yourself goes to the bottom of your list? Your workouts happen if there’s time (after kids, grandkids, parents, work, volunteer, and other hobbies). Or maybe you squeeze in your workouts and always have healthy meals prepped, but you never give yourself time to do something just for fun. If you ONLY needed to focus on you, it would be pretty easy. But you are human, and you have other priorities in life. Join me in this episode for an important mindset shift (and strategies to practice it) to put being the best version of YOU on your priority list everyday. I am so glad that you’re here. Hit play, and let’s talk!   P.S. I would LOVE your help to reach out to more women so they can hear this message and get off the self-loathing diet cycle too. Here’s how you can help: • Share a screenshot or a link to the podcast on social media and tag a friend (be sure to tag me too so I can say thank you!) • Leave a review on iTunes • Subscribe to the podcast

You are the author of your story; you are not a character. How do you want this next chapter of your life to go? You might have a clear vision, or you might feel a bit stuck. You’re not sure what you want, or what is even possible for you? Either way, this week’s episode is for YOU. Be prepared to be inspired by the amazing Wendy Battles who works for Yale University by day and hosts the empowering podcast, Reinvention Rebels by night. The podcast is Wendy’s platform to pursue her passion of celebrating, illuminating and elevating midlife and older women. In the interview we discuss how to navigate your own reinvention, whether you are approaching midlife, or well into your 90s. Some of my highlights from the episode are: How to overcome the fears of the ‘what if’s' with Wendy’s favourite ‘kick fear to the curb’ question The refreshing truth about success, and what it takes to be successful The mindset shift to develop unshakable belief in yourself at any state in your life Wendy’s own personal story

Ever feel overwhelmed, stressed and unable to sleep? Me too. It can feel all-consuming. You feel uptight in your body. You feel disconnected. You are in your head. You KNOW you should be grateful, but you can't seem to feel it. I used to be overwhelmed all the time. My tendency towards perfectionism didn’t help.  I have decided that I will no longer tolerate the feeling of overwhelm, but that doesn't mean I don't get challenged from time to time. Join me today as I share the exact mindset shifts and strategies (right from my journal!) that I used to work through my most recent episode of the whirl of stress, fear, doubt and "I have too much to do" feelings.   I am so glad that you’re here. Hit play, and let’s talk!

Let me ask… how’s your stress level? Do feel present and calm in life? Or do you feel a bit on edge… and perhaps you find yourself reaching for something to nibble on just to take the edge off? If so, you’re not alone. And essential oils can help. I personally am brand new to essential oils, so I invited Kari Davis onto the podcast for a ‘how-to’ for those of us who are new-ish to using them. In our thirty-ish minute conversation, you’ll walk away knowing… ❤️ How essential oils helped her through the loss of her husband ❤️ How to get started with essential oils without the overwhelm ❤️ The specific essential oils that can help reduce stress, cravings and emotional eating Kari Davis (The Well- Health and Wholeness Podcast), is founder of http://thewellteam.com and a certified Holistic Life Coach and an essential oils educator.   Kari is passionate about empowering women with the tools they need to reclaim their life through self care, health and finding their identity while embracing the idea of a natural and

For 8 months, my Apple Watch has been living in my bedside drawer. And I am happier. And for 5 or 6 years, I dutifully wore my device. I charged it at night, closed my 'rings' and liked the data. I liked knowing I burned 300 calories in my strength workout. I liked knowing how far I ran, or how fast I ran. And I especially liked being able to click a button to play a sound on my phone (I used that function many times a day). In this week's podcast I share WHY I decided to retire my watch, but I'm not saying you should do the same. Like any tool, whether it be the bathroom scale or a kitchen knife, it depends on how it's used. A knife, for example, can create an amazing dinner for your family, or it can evoke serious harm. To use your tracker well, it's important to understand its uses and limitations. And that's exactly what I share in today's episode. If you're tempted to skip it because you don't want to give up your watch, this episode is especially for you. And once again, I'm not going to suggest you giv

Ah… Consistency. You may not see it as the ‘secret’ to losing 20 pounds on the cover of Women’s World, but we both know that it is THE KEY to long term, lasting change. So how do we do it? That my friend, is exactly what this podcast with special guest, Kelly Howard, is all about. Kelly Howard is a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life. Tune in for these gems to crack the code on consistency… ❤️ WHY small changes actually create results FASTER than starting big ❤️ The 4 myths of fitness that keep you from reaching your goals (are you doing them?) ❤️ How layered accountability can be the missing link to sticking with your goals for the long term Enjoy my conversation with Kelly! -Tanja x Connect with Kelly online: Website: https://fitisfreedom.com/ Facebook Page: https://web.facebook.com/FITisFRE

Are you great at losing weight... but not so great at keeping it off? Most women never figured out how to live life after losing weight. Keeping it off is harder than losing it in the first place and without a plan in place, this will be a lifelong struggle.  In today's episode, I uncover 5 common reasons behind weight gain, and more importantly, what to do instead to end this frustrating cycle.  Press play because you deserve to feel good! -Tanja x P.S. Registration for the 5 Day Foundations of Fat Loss Challenge is now open. To sign up for FREE go to www.tanjashaw.com/challenge  

Have you ever wondered what your purpose is? Have you ever felt off purpose, or lost after your kids leave the house, you retire, or other major life change? No matter where you are in this journey of life, you’re going to LOVE my conversation with Gina Farrar. Gina R. Farrar is a wife, mom, artist and podcaster with a passion to empower women to live vibrantly in midlife and beyond. In this episode we explore: The secret to finding your purpose so that you feel more fulfilled in life The most common beliefs that get in the way of living a purposeful life (and how to change them) Key strategies, routines and mindset shifts to navigate the different seasons of our life with joy and gratitude I’m so glad you're here and I hope you enjoyed my conversation with Gina! -Tanja x Connect with Gina online: http://www.feminineroadmap.com https://www.instagram.com/feminineRoadmap https://www.facebook.com/feminineRoadmap  

Are you eating well, but the scale still won't budge? I used to think that you're overweight because you overeat. I now know better as I work with many women who struggle with weight loss resistance and eating less is NOT the answer. However, for many people, the reason weight is a struggle is actually because they are eating too much.  Despite our best intentions, humans have a tendency to underestimate their food consumption. Join me as I break down three common reasons you might be overeating without knowing it... and what to do about it. Press play and let's go! -Tanja x    

Self-care isn’t selfish and people pleasing is. Yep, you read that right. And while you might know it’s true intellectually, are you ACTING like it? Do you try to appease everyone else at the detriment of your wellbeing? Do you worry about your grown up kid’s challenges like they’re your own? Do you ‘just want your kids to be happy'? If you’re a parent, grandparent, step-parent or are in anyway somewhat responsible for another human beings upbringing, you’ll want to tune into my interview with Pam Howard. Pam Howard is a Licensed Clinical Social Worker, former K-8 School Counselor, and Master Life Coach for high-achieving moms who want to feel as successful in their parenting as they do in other areas of their lives. She helps them feel calm, confident, and connected to their kids so they can find peace and joy in motherhood. In this episode we explore: The common beliefs that are keeping you from having a more joyful and close relationship with your kids (such as “I just want them to be happy” What it ac

You're a smart person... why can't you do the things you know you should be doing? You know how many grams of protein are in chicken, eggs, and fish.   You've achieved lifetime membership status at Weight Watchers. You know you feel so much better when you eat well. So why are you still struggling? If you want... ⭐️ to be in control of your relationship with food ⭐️ to be healthy and fit without the bathroom scale determining your happiness ⭐️ to end the diet cycle for the rest of your life ⭐️ to live and enjoy life without worrying about when you're going to start your next diet Then this podcast is for you. It sheds light on the ONE most important thing that you MUST do to change your habits for good. This one change will make all changes so much easier... AND permanent. I'm so glad you're here. -Tanja x P. S. I have a 12-week coaching program to coach women 40+ to end their struggle with food so they can lose weight without the obsession and feel free in their body and their life. It’s different from eve

Heather was sick for nearly 2 decades. Chronic, migrating pain. Rage. Suicide attempts. Multiple autoimmune diseases. And each time she tried to get help, she was given another bandaid solution. Antidepressants. Anger management classes. Pain killers. Nothing worked. It wasn’t until Heather uncovered the root cause of her mystery symptoms that she was able to get her life back. In my conversation with Heather you will… discover the two common causes of mystery symptoms that your doctor probably missed the one missing link to heal your body for good [even most functional health practitioners skip this step!] renew your hope that you, too, can overcome your chronic illness instead of just masking the symptoms Heather Gray is on a mission to help others with chronic complex illnesses and mystery symptoms to find relief and reclaim their health. She helps her clients get to the root cause of their symptoms and helps them take control of their health journey. She is a Functional Diagnostic Nutritionist and

Do you feel exhausted? Demotivated? Burnt out? Stuck in indecision? Afraid? Overwhelmed? Stressed? Anxious? Apathetic? If you have a pulse, you've probably experienced these feelings at some point in your life.  We’re told that challenges are part of the journey. We’re told that challenges are an opportunity to rise.  But going through challenges and struggles can downright SUCK. If and when you need a bit of coaching to work through struggle and to get back on track, this podcast is for you! No one (not even me!) will ever coach you more than you will coach yourself. In this podcast I share how to coach yourself through the challengeing times. Because you and I both know that they are part of the process.  I also share an update on my breast implant removal surgery now that I'm 3 weeks post-op. I am so grateful you're here. If this podcast helps you in anyway, I would love for you to help me spread the message by: 1. Leaving a review on iTunes or wherever you listen to podcasts, 2. Share this podcast with

This week I'm  sharing a podcast interview I did on the Menopause Natural Solutions Podcast.  Enjoy! -Tanja x

Do you feel guilty when setting boundaries? Do you get frustrated, angry, resentful, or hurt by what other people do (or don’t do to you?) Do you have great intentions to take care of yourself, but always seem to put other people’s needs first? Do you feel like you care too much about what other people think? Do you find yourself turning to food to cope with emotions? Are you a human being? If you answered YES to any of these questions, you’re going to LOVE my interview with Susie Pettit. Susie Pettit has been helping women live lives they love for over 20 years. She is the founder of the Love Your Life School and the podcast host of the Love Your Life Show. She is a certified Parent, Life + Wellness Coach, and a mom of 5 sons ages 18-25. Susie is passionate about helping women live lives that feel as good on the inside as they look on the outside. She spent more than half her life living a life she did not love; as a people pleaser and codependent perfectionist. She reflects that it’s as if she was trying t

This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast. I was nervous. I have never shared what I share on today’s podcast. You are NOT the sum of your parts. And so often we do this… Measuring yourself by your ‘imperfections’… Your thighs. Your stomach. Your feet.  Your arms.  Your chin.  Your teeth. Your wrinkles.  That scar. Your weight. And you look to others and compare yourself on that one criterion. She has smooth skin. She has perfect teeth. The perfect body. I wish I could say this is something I used to do, but I still do it. And honestly, I often don’t even realize I am doing it. It’s like a soundtrack that’s been on repeat for YEARS. It becomes background noise; you don’t even know it's there. But what if we rewrite that script? What if they were not problems that needed to be fixed? What if different didn't mean wrong? What if you decided to truly love yourself, fully and completely? Would you feel fr

You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?" Can you relate? Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss.  Relying on willpower is a red flag.  Willpower is another dieting trap. It’s a quick fix. It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place.  If you want to break free of the struggle with food and your weight, I created this podcast for you.  Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived. Plus I share something very personal that I’ve never shared on the podcast before. Press play and let’s chat! -Tanja x P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here: www.tanjashaw.com/appl

You asked “what are some of your top book recommendations?’ and here's my answer! I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023. I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode! I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you’re looking for gifts for others, or yourself.  Here’s my list for 2023. Come as You Are by Emily Nagoski Untamed by Glennon Doyle Finding Your Way Home: A Soul Survival Kit by Melody Beattie Is This Normal? By Jolene Brighten Breathe by James Nestor Love Yourself Like Your Life Depends on It by Kamal Ravikant *Contains affiliate links. There’s no cost to you but if you do choose to follow the link to purchase, I get a few dollars

How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos? It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.” Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all! In our conversation you’ll discover: whether you are, indeed, a ‘sugar addict’ if you should give up sugar altogether, or have some in moderation why most sugar detox programs don’t work for the long-term Press play, and enjoy my conversation with Danielle Daem. I’m so glad you’re here! -Tanja x Get in touch with Danielle: Facebook: https://www.facebook.com/danielledaemcoaching Instagram:https://www.instagram.com/danielledaem/ YouTube: https://www.youtube.com/channel/U