Ascend Fitness Inc.

Let's talk HABITS.

⚠️Don't just read through and nod your head... think of one thing you're trying to change and go through these steps with me!

Setting an intention is not enough... you need to set yourself up for success.

Here's how to do it:

1. Be CLEAR + SPECIFIC on the habit you're trying to accomplish. Eating healthier is not specific. Eating 5 servings of veggies a day is. Moving more is not specific. Doing something active for 30 minutes per day is specific.

2. Give yourself a RANGE.

What is the target? What is your minimum? The 10 minute walk you did is better than the 45 minute workout you skipped. The 1 minute of stretching is better than the 20 minute yoga class you didn't do. Choose an all or something mindset.

3. Set yourself up for SUCCESS by making your good habit as EASY and OBVIOUS as possible.

Eating 5 veggies a day? Have them cut up and ready i the fridge. Make your lunch salad ahead of time. I am intentional on my water intake. I have a big mason jar beside me while I work. I also have a reusable straw that makes it even easier to drink.

4. INSPIRATION stacking- that's what Brendon Burchard calls it.

Examples are the easiest way to explain what this means. Wanting to walk more? Call your mom or a friend during your walk. Listen to a podcast or audiobook while you walk. Meal prepping on Sundays? Make it more fun- listen to music while you chop veggies.

5. Celebrate the WINS.

Attach the feeling of accomplishment to the habit. You might track your habits in a journal or on a calendar if you like seeing your wins visually!

What is one habit you are working on?

Comment below so I can cheer you on!

-Tanja x

Feeling GRATEFUL as I wrap up my 5 Day Challenge today.

Being a business owner is a wild ride, full of high-highs and low-lows and loop-de-loops along the way.

In my 17+ years of the entrepreneurial journey, I’ve learned one KEY lesson:

Keep playing the long game.

Connect deeply to your purpose and keep showing up. Keep moving forward.

There will be times that you feel like giving up. There are times when fears and doubts feel overwhelming.

Ask for help. Surround yourself with people who support you. Have faith. Show up and do the best you can.

Kinda like anything else in life... whether it's your career, relationships, or health.

I will continue to show up and serve 🩷

🩷Thank you to everyone who has supported me along this journey.

-Tanja x

We are hiring!

Are you looking for a career with a Fraser Valley company that is dedicated to helping people live their best lives? Do you value your own personal growth and are excited about learning more about nutrition, fitness, and the psychology of coaching?

You could be the perfect fit to join our growing team of like-minded, supportive, passionate health coaches.

At Ascend, we help Chilliwack residents over become stronger, fitter and more energetic so they have the FREEDOM to do the things they want to do now and for years to come, and we are looking for a fitness coach to join our amazing team.

More details are here!
https://www.ascendfitnesslifestyle.com/careers/

Do you struggle with knee pain? Or maybe you've had a past injury to your knee and it still doesn't feel right. Then this article is for you! 👍

If you have a history of a meniscal tear, it's essential to choose exercises that are gentle on the knees while still providing strength, stability, and flexibility. Always consult with your healthcare provider or a physical therapist before starting any exercise regimen to ensure it's suitable for your specific condition.

Below are some exercises that are generally considered safe for individuals with a meniscal tear history:

Low-impact cardiovascular exercises:

•Walking: A great low-impact exercise that helps maintain cardiovascular fitness.
•Swimming: Provides a full-body workout without putting stress on the knees.
•Cycling: Low-impact on the knees and can be done outdoors or on a stationary bike.

Quad-strengthening exercises:

•Straight leg raises: Lie on your back, straighten one leg, and lift it a few inches off the ground. Hold for a few seconds and then lower it down. Repeat on the other leg.
•Wall squats: Stand with your back against the wall and slide down into a seated position with your knees bent at a 45- to 90-degree angle. Hold the position for a few seconds and then stand back up.

Hamstring exercises:

•Hamstring curls: Use a resistance band or a machine to perform hamstring curls while sitting on a step or chair where your knees are bent to around a 90-degree angle.
•Bridge: Lie on your back with your knees bent, feet flat on the ground. Lift your hips off the floor, pushing through your heels, and engaging your glutes and hamstrings. Hold for a few seconds and then lower down.

Head over to the blog for 2 more exercises. 🔗The link is here: https://www.ascendfitnesslifestyle.com/knee-pain/

-Ascend Fitness

🤸‍♂️PS. We've created an easy 6-day program with videos, pictures, and instructions so anyone can follow along at home or in the office (or anywhere else). All of our exercises take just 5 minutes per day and focus on stretching muscles that tend to tighten when we sit all day long at work … or drive around town running errands. Comment MOBILITY and we'll send you your FREE mobility challenge

We use this page primarily for our paid advertising. For our recent posts please go to https://www.facebook.com/AscendFitnessCoaching

Ascend Fitness + Lifestyle We help our members achieve a positive and sustainable lifestyle change through supportive, personal

You can have the best s*x of your life in midlife.

Angie Byrd, my guest on this week’s podcast, stands behind that statement, and I would like to agree.‌

This podcast is all about helping you do midlife and beyond well. And in order to thrive and be our best selves, we need s*x, connection, love, and pleasure. Plus, when we are nourished through meaningful relationships, pleasure, passion, and purpose, we can have a more relaxed relationship with food and body.

Angie Byrd turns life's big questions into quests for wellness, peace, true wisdom, and living with unbridled passion. A natural leader, the insights learned from decades of living, intense experiences, and working with world-class teachers led her to coach women in the areas of health and wellness, relationships and s*x, spirituality, and leadership.

She is the host of the Midlife Magic and Mayhem Podcast, a weekly show for women who are ready to enter unconventional conversations about what it means to be a modern woman in midlife. This show offers the perspective of midlife as a window of opportunity to evolve and blossom into the unique, well, radiant woman that is at the core of her being.

A curious curator and mentor, Angie Byrd walks with her listeners and clients, side by side, on the path of feeding the well, wise, wild woman in us all…creating a delicious marriage of magic and mayhem along the way.

🎧 Listen in 🎧 https://www.tanjashaw.com/fvy359/

Some of my takeaways and aha moments from this episode were:

💜 How to identify and break through the most common barrier to experiencing pleasure and intimacy

💜 How to start a simple self-pleasure practice to connect to your body and feminine energy in less than 30 seconds a day

💜 The most important mindset shifts we need to make room for pleasure and intimacy in our life

I’m glad you’re here.

-Tanja x

To get in touch with Angie, you can visit her on her website:
www.angiebyrd.com or Instagram (.byrd)

Angie also runs a couples retreat: www.theplayground.love.

If you want to get stronger and prevent injuries, start adding muscle activation exercises to your workout routine. 💪

Activation exercises are exercises that awaken the muscles that are meant to be used during a movement. This is done by strengthening the connection between the brain and the specific muscles, so you get stronger and more efficient. It is possible to perform an exercise with good form, but not actually activate the correct muscles to work. When the correct muscles aren’t activated, not only is it unlikely to improve strength, but you’re susceptible to aches and pains and chronic injuries.

I get that many of us want to get the most out of our workout, and conventional wisdom tells us that means we should be lifting heavy, getting our heart rates up, and breaking a sweat, but before working hard, work smart. That means slowing down, starting with activation exercises, and staying present during your workout. You’ll get a lot more out of your strength workout if you pay attention to the muscles you’re working on rather than what you’re going to have for lunch.

At Ascend Fitness, we give our clients activation exercises specific to their body and workout. Head over to the blog for three basic activation exercises you can do before your workout. 🔗https://www.ascendfitnesslifestyle.com/activationexercise/

🙋‍♂️Join Our Newsletter - http://www.ascendfitnesslifestyle.com/join

“I fell off the wagon”
“I went totally off the rails”
These are statements I hear all the time.

Then comes the guilt and shame spiral, or making the failure epic. After all, if we’ve already fallen off the wagon, we may as well play in the mud puddles while we’re there (aka chips, chocolate, extra wine, leftover cold pizza, skipped workouts, etc.)

Feeling like we're broken, or 'what's the point' it can take weeks, months, or even years to recommit.

My friend, even if you've identified as a serial starter or 'all or nothing' thinker for decades, you can start a new practice right now.

A practice where if you go off plan, you have the skills to regroup and carry on right away (but not let the fact that you can get back on track right away be your permission slip for going off plan in the first place).

Today on the podcast I share the mindset shifts and strategies I use to regroup and keep going when I am drifting off plan or losing focus on my goals.

Take a listen. 🎧 https://www.tanjashaw.com/fvy358/ 🎧
I'm glad you're here.

-Tanja x

P.S. If you like this podcast you're going to LOVE Empowered Weight Loss, where I get to work side by side with you for 6 weeks to help you take control over food, lose weight that fits with your LIFE and LIFESTYLE without the restrictive diets. 🔗https://sabotagetocontrol.com/signup48892067

⭐️ ⭐️ ⭐️ LAST CHANCE ⭐️ ⭐️ ⭐️

If you've been thinking about it, just do it!

You have nothing to lose and a Happy Healthier YOU to gain!

It all starts TOMORROW!!💥

You'll get to work with me for a week as we transform the way you think about food so you can lose your weight for the last time.

REGISTER NOW!

This Week of Transformation is for you if:

✔️ You are tired of constantly disappointing yourself

✔️ You are done with roller coaster ride dieting

✔️ You want to stop the over-eating, obsessing about food and weight loss, but don't know where to start

✔️ You feel like you’re missing out on LIFE because you’re uncomfortable in your body

✔️ You’ve tried everything under the sun (and it hasn't worked!)

✔️ You KNOW what to do, and wonder why you can’t actually do it?

I can't wait for this CHALLENGE to start and I want YOU there! I'll be there to coach you every step of the way, with tools, worksheets, and doable daily action steps that you can implement immediately to help you move toward your goals. But you gotta SIGN UP! 💛

💥 We start TOMORROW!
⭐️ Click the link and SIGN UP NOW!

⚡️ www.sabotagetocontrol.com

The 5 Day Self-Sabotage Solution Begins on MONDAY!!

Grab a friend and come spend the week with me.

Join a community of Amazing Women who are ready to transform their lives. Just like you!

Trust me! You don't want to miss out!

We’ll work together to transform the way you think about food so you can lose your weight for the last time.

Monday, September 18th... You... Me... Let's do this!

⭐️ Click the link to read what the program will do for you.

⚡️ www.sabotagetocontrol.com
💥 SIGN UP NOW!

Karen has found our programs more sustainable and freeing than anything else she's tried. She's shifted from diet mentality to healthy living for life mentality, and is loving it!

-Ascend Fitness

🙋‍♂️Looking for a way to incorporate some additional mobility into your day? 🤸
We've created an easy 6-day program with videos, pictures, and instructions so anyone can follow along at home or in the office (or anywhere else). Click the link to access your FREE Mobility Challenge! �https://www.ascendfitnesslifestyle.com/wp-content/uploads/2021/09/ASCEND-6-Day-Mobility-Challenge-Oct-2021.pdf

Are you DONE with diet after diet, information overload on what to eat, and constantly letting yourself down?

I’m here to help…

Now’s your chance to work with me for a week!

I’m hosting the FREE 5 Day Self-Sabotage Solution

Come spend the week with me and join a community of Amazing Women over 40 who are Transforming their lives.

We’ll work together to transform the way you think about food so you can lose your weight for the last time.

✔️ You’ll learn how to stop the yo-yo diet cycle,

✔️ Get tools, worksheets, and doable daily action that you can implement immediately to help you move toward your goals

✔️ I’ll also be going LIVE daily in our EXCLUSIVE Facebook Group to answer your questions and help you stay in the mindset for success

✔️ Take action, grow, and have FUN with like-minded women from around the world!

🚀 We kick things off on Monday, September 18th
⭐️ You deserve to feel good!

www.sabotagetocontrol.com
💥 SIGN UP NOW!

Aging is not synonymous with decline.

Read that again and let it sink in.

💜 It is possible for this decade of your life to be better than the last.
💜 It is possible to experience vibrant health and energy in your second half of life.
💜 It is possible that your best years are still to come.

If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta.

Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want to transform their bodies and their lives. She is the founder of Wellegant Woman Coaching and host of the podcast, Wellegant Woman: Redefining Midlife (currently ranked #9 in Apple’s List of the Top 50 Midlife Podcasts). After going through her own midlife reinvention, Karen is passionate about helping women in midlife to age powerfully, create extraordinary health and vitality, and make each new decade even better than the last. (Website: https://wellegantwoman.com/)

Listen in to my conversation with Karen to discover:

How to ditch the attachment to the number on the scale and instead focus on the metrics that REALLY matter in midlife and beyond

Why we fizzle after the newness of a program wears off, and how to stick with it

How to deal with judgement from others when you say no to the glass of wine or fries when going out with friends

Why ‘everything in moderation’ may not be working for you, and what to do instead

I’m really glad you’re here. 🔗 https://www.tanjashaw.com/fvy357/

As you listen, consider ‘What is the ONE THING I’m going to take away from this episode?’ Better yet, message me (instagram is best: http://www.instagram.com/tanja_shaw or email [email protected] is best) and let me know!

-Tanja x

💥 Work with me for FREE in the 5 Day Self-Sabotage Solution Challenge! We get started Monday, September 18th. Register at: https://sabotagetocontrol.com/optin5day

💥 It’s Challenge time! 💥

My FREE 5 Day Self-Sabotage Solution kicks off September 18th.

Come spend the week with me and join a community of Amazing Women over 40 who are Transforming their lives.

⭐️ Do something amazing for YOURSELF and REGISTER NOW! ⭐️

We’ll work together to transform the way you think about food so you can lose your weight for the last time.

🌼 You’ll learn how to stop the yo-yo diet cycle

🌼 Get tools, worksheets, and doable daily action that you can implement immediately to help you move toward your goals

🌼 I’ll also be going LIVE daily in our EXCLUSIVE Facebook Group to answer your questions and help you stay focused and positive throughout the week

🌼 Take action, grow, and have FUN with like-minded women from around the world!

⭐️ Don't miss out!
⚡️ www.sabotagetocontrol.com
💥 SIGN UP NOW!

It's CHASE's BIRTHDAY!!! 🎂 🎉 🎈

Chase is the Lead Trainer here at Ascend and not only is he a fantastic trainer but also a kinesiologist!

Chase is knowledgeable, hardworking, and always there with a supportive word and positive energy.

Please join me in wishing Chase a Very Happy Birthday! 🎉

Enjoyed the stairs with this fine bunch ❤️

Surgery is a remarkable medical advancement, which can drastically improve the quality of your life, and at times, be lifesaving. But it isn't without its risks – from the procedure itself to the anaesthetic and post-op recovery.

At Ascend Fitness, we’ve witnessed firsthand how getting fit before surgery, also known as prehabilitation, can be a game-changer. Many of our clients, backed by the support of their medical practitioners, have enjoyed a smoother surgery and quicker recovery because of their fitness level.

Why should you consider getting fit before your surgery? Here are a few reasons based on surgery type:

Abdominal Surgery: Studies reveal that being fit before abdominal surgery can yield faster recovery times, shorter hospital stays, and a reduced risk of postoperative complications. In a high-risk group, one study showcased a remarkable 51% reduction in postoperative complication rates.

Cardiac Surgery: Boosting physical fitness prior to cardiac surgery can significantly enhance outcomes, spanning bypass to valve procedures. Patients who undergo prehabilitation experience reduced hospital stays, a lowered complication rate, improved recovery pace, and enhanced postoperative quality of life. Remember, any exercise in this context must be supervised and in consultation with a specialist.

Orthopaedic Surgery: For procedures like knee reconstruction or total knee replacement, prehabilitation exercises focusing on joint range of motion and strength can expedite recovery and enhance post-operative function.

Here are some general guidelines to consider:

Aerobic Exercise: Enhance your cardiovascular fitness to mitigate risks linked to anaesthetic and prolonged hospital stays.

Resistance Training (Strength Training): Address strength imbalances and bolster your muscular health. Strength training is especially helpful for abdominal and orthopaedic surgery.

Joint Range of Motion: Especially crucial for orthopaedic cases, focus on restoring joint mobility and normalizing movement patterns.

By getting fit before surgery, you're taking a proactive step toward smoother recovery and reduced complications. Ascend Fitness is here to guide you on this journey, offering expert support to tailor your prehabilitation regimen based on your unique needs.

- Ascend Fitness

💪Join our FREE 6-Day Mobility Challenge! https://ascendfreeguide.com/mobilitychallenge

🚨 🚨 🚨 My FREE 5 Day Self-Sabotage Solution kicks off September 18th 🚨 🚨 🚨

This Week of Transformation is for you if:

✔️ You are tired of constantly disappointing yourself

✔️ You are done with roller coaster ride dieting

✔️ You want to stop the over-eating, obsessing about food and weight

loss, but don't know where to start

✔️ You feel like you’re missing out on LIFE because you’re uncomfortable

in your body

✔️ You’ve tried everything under the sun (and it hasn't worked!)

✔️ You KNOW what to do, and wonder why you can’t actually do it?

Come spend the week with me and join a community of Amazing Women over 40 who are Transforming their lives.

We’ll work together to transform the way you think about food so you can lose your weight for the last time!

💥 You’ll learn how to stop the yo-yo diet cycle,

💥 Get tools, worksheets, and doable daily actions that you can implement

immediately to help you move toward your goals

💥 I’ll also be going LIVE daily in our EXCLUSIVE Facebook Group to

answer your questions

💥 Take action, grow, and have FUN with like-minded women from around the world!

Visit: www.sabotagetocontrol.com to learn more and REGISTER NOW!

🚨 You can work with me for a week… for FREE!! 🚨

I’m hosting the 5 Day Self-Sabotage Solution and you’re invited!

Come spend the week with me and join a community of Amazing Women over 40 who are Transforming their lives.

💥 You’ll learn how to stop the yo-yo diet cycle,

💥 Get tools, worksheets and doable daily action that you can implement

immediately to help you move toward your goals

💥 I’ll also be going LIVE daily in our EXCLUSIVE Facebook Group to

answer your questions and help you stay focused and positive throughout the week.

💥 Learn, Grow and have FUN with like-minded women from around the world!

Sign up NOW!

Transform the Way You THINK About Food So You Can Lose Your Weight for the Last Time

🥳 We kick things off on Monday, September 18th.

⭐️ To learn more and to secure your spot visit: www.sabotagetocontrol.com

Do you ever feel like there's just not enough to go around? Maybe you feel restricted around food. Maybe you feel like success is a limited resource.

I certainly feel like that. I wish I could write that last sentence in past tense, but truthfully it's a feeling that comes up a lot.

I don't feel like there's enough.

Wayne Dyer wrote, "Abundance is not something we acquire. It's something we tune into".

And on this last week's hiking adventure, I was given the opportunity to tune in.

While this topic may seem like a bit of a jump from a typical health and wellness topic, I promise you that I tie it all together in the episode. 🎧 https://www.tanjashaw.com/fvy356/

I'm so glad you're here.

Tanja x

💥 Work with me for FREE in the 5 Day Self-Sabotage Solution Challenge! We get started Monday, September 18th. Register at: https://sabotagetocontrol.com/optin5day

Looking to relieve tennis elbow pain? 💪 Try these exercises to strengthen and stretch the affected muscle. Let's get started!

Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain and inflammation on the outer part of the elbow. Despite its name, tennis elbow can be caused by various repetitive arm movements, not just playing tennis. It is typically caused by overuse or strain of the forearm muscles and tendons that attach to the lateral epicondyle, a bony bump on the outer side of the elbow.

Common symptoms of tennis elbow include pain and tenderness on the outer part of the elbow, weakened grip strength, and discomfort when performing gripping or lifting motions. If you suspect you have tennis elbow, it's important to consult a medical professional for an accurate diagnosis and personalized treatment plan. In some cases, imaging tests like X-rays or MRI might be required to rule out other conditions.

Exercises to improve tennis elbow generally focus on strengthening the forearm muscles, improving flexibility, and gradually restoring function.

Head over to the FULL article with 5 exercises that could help you with your Elbow Pain! 🔗https://www.ascendfitnesslifestyle.com/tennis-elbow/

-Ascend Fitness

💪Join our FREE 6-Day Mobility Challenge! https://ascendfreeguide.com/mobilitychallenge

Do you ever feel just plain tired? Like you don’t have enough energy to do the things you want to do in life.

You know something’s going on… but when you try to get help, you’re told you just need some downtime, or to sleep more, or you need anti-depressants, and that everything is NORMAL?

Chronic fatigue is common, but it’s NOT normal.

Here’s how I approach energy with my clients:

First, focus on the BASICS.

🛌 Sleep hygiene: Ideally bed by 10pm, no screens 1 hour before bed
☀️ Exposure to unfiltered sunlight (ideally… can be tough in the winter!) in the morning.

🥗 Eating whole foods, macronutrients balanced in the right amounts for their body

💪 Regular moderate exercise (overdoing it will rob you of energy!)

❤️ Gratitude and doing things that bring joy each day

📒 Not overscheduling their day (this one can be TOUGH!)
📲 Taking breaks to re-energize during the day, especially taking breaks from screens
(this is not an exhaustive list…. I ask A LOT of questions about my client’s lifestyle, stressors habits)

The basics go a LONG way, but there are often other root causes we need to address.

🍭 Regulating blood sugar: Energy swings, trouble staying asleep, weight loss resistance, and intense cravings are signs that blood sugar is an issue

😎 Supporting the adrenals and cortisol: signs of cortisol dysregulation include fatigue, anxiety, insomnia, low s*x drive, carb cravings, and feeling ‘wired but tired’

🧂Balancing the minerals: especially sodium, potassium, calcium, and magnesium. Mineral imbalances, such as a high calcium-to-potassium ratio, cause signs of thyroid dysfunction such as, you guessed it, low-energy

🦋 Supporting the thyroid: Even if TSH is ‘normal’, you can still have low thyroid function, which is especially common in women 40-60

🦠 Healing the gut: An imbalance of the gut bacteria, overgrowth of yeast (such as candida), and other gut infections can rob you of your energy

Want a bit more help?

Comment the word ENERGY below and I’ll send you my 5-part training on ENERGY.

You deserve to feel good,

-Tanja x

This podcast was inspired by a workout I did at home yesterday. It took less than 30 minutes, used very little equipment, and definitely got the job done.

Side note: I REALLY didn't feel like working out. But once I made the DECISION, I stopped arguing with myself and getting started became so much easier. I talk all about decision making in episode 352.

Today I want to take you behind the scenes and share what I do for my workouts, my favourite fitness apps, and favourite pieces of fitness equipment.

Let’s dive in! 🎧 https://www.tanjashaw.com/fvy355/ 🎧

Here are a few other workout-related podcasts I've done:

How to Get Motivated to Workout: https://www.tanjashaw.com/fvy239/
Spice Up Your Indoor Workouts: https://www.tanjashaw.com/fvy207/
How to Workout to Support Your Hormones: https://www.tanjashaw.com/fvy282/
https://www.tanjashaw.com/fvy111/

I hope this helps you.

Oh, and here are my current favourite workout shorts. I especially like the length as they prevent chaffing, the price point, and the side pocket for my keys and phone. I use these shorts for running, hiking, and my strength workouts.

-Tanja x

Join our FREE 6-Day Mobility Challenge! https://ascendfreeguide.com/mobilitychallenge

Lawrence and Tracy's story is an incredible example of how fitness can transform your life. Since joining Ascend Fitness, Lawrence has experienced a significant reduction in pain in his knees, improved his balance, and increased his overall strength. He's also lost weight and gained muscle.

For Tracy, the impact has been equally as impressive. She has increased her activity levels, improved her strength and stamina, and has better sleeps and energy.

It's amazing to see how the power of fitness can make such a positive impact on someone's life!

- Ascend Fitness

⭐️ Ready to experience the goodness of life NOW? Let us help you get started with our FREE 6-Day Mobility Challenge! https://ascendfreeguide.com/mobilitychallenge

PS: If you’re ready to get back in the driver’s seat in your own life and to start taking better care of your health, this is what we DO. It’s a lot easier than you think when you have the right people in your corner.

We’ve helped hundreds of men and women over 40 just like you to improve their strength, fitness, and have fewer aches and pains. If you want to see how we can help YOU to do the same, learn more at www.getfitchilliwack.com