You asked "what are some of your top book recommendations?' and I listened.  Join me today as I share my favourite books I've read this year.  I also share a few practices that have helped me read more, and get more out of what I'm reading. I did a similar episode around the same time last year (check out episode 214 of the podcast) and perhaps it'll become an annual episode. This time of year you might be spending more time reading indoors with a cup of tea and blanket, or perhaps you're looking for gifts for others, or yourself.  Here’s my list!  Finish by Jon Acuff Soundtracks by Jon Acuff Chasing Cupcakes by Elizabeth Benton  Tools for the Trenches by Elizabeth Benton Thompson The Gift by Edith Edgar The Mountain Is You by Brianna Wiest Man's Search for Meaning by Viktor E. Frankl  *Contains affiliate links. There’s not cost to you but if you do choose to follow the link to purchase, I get a few dollars 

262: 7 Books You'll Want to Read (My Favourites from 2021)

For women who have been dieting most of their lives and are ready to lose the weight, permanently, naturally and without the obsession... so that you can SHOW UP as your BEST SELF and LIVE your best life- whatever that means to you.

 This is YOUR show. If you have questions of topic suggestions email me: tanja@ascendfitnesscoaching.com. Let's do this!

Nutrition

Health & Fitness

 “Less stress, more calm” is one of my goals. And it’s been a goal for the past 6 years. Some days I live into that goal. I feel joyful. Light. Present. Grateful. Calm. Many days I don’t. And while I KNOW that a meditation practice would help… and yet as I write this I am wildly inconsistent. Five weeks on. Four months off. Three days on. Two years off. I know I’m not alone. And that’s why I’m thrilled to have Jeff Patterson on the Fit and Vibrant You Podcast. Jeff Patterson has over 36 years of experience, practicing and teaching the meditative and martial arts. As the founder of Northwest Fighting Arts/Portland Tai Chi Academy, where he emphasizes the transformative power of meditative and martial arts practices, particularly the yielding concept. In this podcast, Jeff shares  Why meditation is beneficial (and why it might initially be hard to get started) The three types of meditation and finding the best meditation practice for you Common myths about meditation that might lead you to believe ‘you’re doing it wrong' Simple tools to get started  If you want less stress and more calm in your life, press play and take a listen to my conversation with Jeff Patterson. -Tanja x  Get in touch with Jeff: https://www.theyieldingwarrior.com/membership/  https://www.theyieldingwarrior.com/book  https://portlandtaichiacademy.com  https://www.instagram.com/theyieldingwarrior/  https://www.instagram.com/northwest_fighting_arts/  Northwest Fighting Arts's Creator Profile     

FVY 391: What Type of Meditation Practice is Best for You? With Jeff Patterson

 You asked, I answered!  Today’s podcast comes from questions asked in the Fitness, Nutrition and Weight Loss Support for Women 40+ Facebook Group. Today’s questions: 1. I don't look at my body in the mirror. How can I get over my body image issues? 2. In a society that idealizes youth, how can I embrace aging? 3. I'm new to strength training! How can I get started? 4. What are your thoughts on Ozempic and similar weight loss drugs? This is YOUR show. If you have a question or topic suggestion, DM on Instagram or Facebook, email me at tanja@tanjashaw.com or ask in the Facebook group. -Tanja x  P. S. Have you registered for the LIVE training on the 5 Critical Mistakes Women 40+ Make When Trying to Lose Weight? You can register for FREE here. 

FVY 390: Body Image, Societal Views on Aging, Ozempic and Getting Started with Strength Training

Should you train fasted or is it wise to eat before you train? What should you eat after your workout? Is low carb the best method for weight loss? With the vast amount of information out there, my conversation with Philip Pape offers much-needed simple and practical guide to improve your fitness and physique without needing a science degree or making it a fulltime job. Philip Pape is a high-performance nutrition coach, physique engineer, and host of the Wits & Weights top 25 nutrition podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip understands the effectiveness of using strength training and evidence-based nutrition to enhance your physique and finally “look like you lift.” Philip helps lifters with demanding lifestyles achieve a more defined, muscular, leaner physique without wasting time. He works with clients to do more with less, break through plateaus, fuel their performance, and optimize their metabolism, energy, and health without feeling restricted. Philip is passionate about helping you get unstuck inside and outside the gym to discover the knowledge and confidence to reveal your ideal physique. Connect with Philip online: Wits & Weights Podcast: https://bit.ly/witsandweightspodcast IG: https://www.instagram.com/witsandweights/ FREE Muscle-Building Nutrition Blueprint: https://witsandweights.com/free/muscle-building-nutrition-blueprint

389: Nutrition to Fuel Your Workouts with Philip Pape

  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 iTunes or wherever you listen to podcasts, 2. Share this podcast with a friend 3. Take a screenshot of the podcast (or a pic of you listening to it!) and share it to social media. Tag me in it so I can celebrate you!  I'm so glad you're here!  -Tanja x    

388: When Did Eating Get So Complicated?

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

262: 7 Books You'll Want to Read (My Favourites from 2021)

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