If you’ve been listening to me for a while, you will know that I focus on simplicity, consistency and routines in my teachings. And today, we’re diving into ROUTINES.  A simple google search (I googled it before I wrote these show notes) on “importance of a morning and evening routine” will generate thousands of articles sharing how morning and evening routines are important habits if you want to positively improve your life. And if your goal is better health and a happier life (which I’m assuming it is if you’re about to listen to the podcast), you’ll most definitely want to develop solid morning and evening routines.  Join me in this podcast as I share: 

236: How to Create An Effective Morning and Evening Routine

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

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

387: Choose YOU Everyday [From the Vault]

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 of reinvention and learning how to live on purpose, embrace failures, and experience more joy   Connect with Wendy: Website: reinventionrebels.com  Instagram: @‌reinventionrebels  Facebook: https://www.facebook.com/ReinventionRebels  LinkedIn: https://www.linkedin.com/in/wendyabattles/

386: Reinvent Yourself In Midlife and Beyond with Wendy Battles

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!

236: How to Create An Effective Morning and Evening Routine

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