Self Care Simplified: Recent Episodes
Megan Dahlman
Megan Dahlman, a trainer, nutrition coach, and Christian mom, is on a mission to change the conversation about fitness and nutrition. In a culture that's obsessed with "gym-selfies" and the number on the scale, this podcast will be a breath of fresh air! Self-Care Simplified is for Christian moms that want to be equipped and encouraged to take simple steps towards the healthy life you want for yourself and the people you love. Welcome to Self Care Simplified!
As if midlife didn’t bring enough changes to worry about, you suddenly get hit with pelvic floor problems. What in the world? Prolapse, UTI’s, bladder leakage…these issues can come out of nowhere in midlife and be really debilitating.
To help us navigate pelvic floor health we’ve got Dr. Sara Reardon, also known as the Vagina Whisperer, back on the podcast this week. Dr. Reardon is sharing some really helpful tips on how to keep your pelvic floor strong and functioning well through perimenopause and well into your post-menopause years.
Together we’ll discuss:
- why women start having more UTIs, bladder issues, painful sex and prolapse in midlife
- how hormonal changes affect pelvic floor issues
- hormone therapy and the benefits of seeing a pelvic floor therapist.
- things you can do proactively to help prevent and manage these issues
If you want to avoid spending the last few decades of your life needing pads, adult diapers and even prolapse surgery, then you’re not going to want to miss this episode!
More Resources & Links
Download Sara’s FREE Perimenopause & Menopause Pelvic Floor Guide here!
Follow Sara Reardon “The Vagina Whisperer” on Instagram
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Sign up for the Free Weekly Jumpstart Newsletter - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger in midlife!
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What’s the true indication of an effective workout? Is it sweat? Breathlessness? Soreness? How can you know if you’re truly doing enough?
Listener Tessa wondered this same thing: “If I don’t feel sore after a workout, was it still effective? Should I have worked out harder?”
In this quick episode, we’ll talk about muscle soreness - why it happens and what it actually going on in your muscles. And we’ll discuss different kinds of workouts that might not tax your muscles the same way, but are just as important to your overall health!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!
The Jumpstart 30 Program for Beginners
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High blood pressure, or hypertension, is not a small problem. In fact, according to the CDC, approximately 48% - and 55% of adults ages 40-59 years old - have high blood pressure. And unchecked, it can increase your risk of stroke, heart attack and heart failure.
In addition to medication, there are lifestyle changes that can positively impact your blood pressure, including eating healthier, reducing stress, focusing on quality sleep and prioritizing regular physical activity.
But can specific exercises or exercise strategies help lower your blood pressure? Great question!
In this episode I’m going to walk you through THREE types of exercises that have been clinically proven to help lower blood pressure. Along with managing your stress, nutrition, good sleep, and regular exercise, these simple daily exercises can really bring down your blood pressure and improve your overall health!
More Resources & Links
Podcast Episode 356. Is Stress Silently Killing You?
Podcast Episode 280. How To Combat Menopause Weight Gain and Belly Fat
Article about lowering blood pressure through exercise
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
FREE Weekly Jumpstart Newsletter - All things fitness and health for women over 40!
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If you’re starting to stock a home gym, it can be easy to get confused about which equipment you need and which you don’t. Take weights for instance. With all the options available, how do you know where to start?
Listener Christina asks: “Kettlebells or dumbbells? Do you have a recommendation on what would be best to purchase?”
In this quick episode, I break down the differences in the two options, why I might use one over the other, and my recommendations for which ones are the best to start with.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!
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A lot of the changes that happen during midlife and menopause are widely discussed online and on social media - weight struggles, bone density issues, nutritional needs, hot flashes, belly fat, and hormonal shifts to name a few. But what about the challenges nobody talks about?
Many women in midlife begin dealing with a bunch of “somewhat embarrassing” issues that can make them feel like their body is just not working properly anymore. Urinary tract infections, prolapse, low libido and other challenges with intimacy, can be really discouraging and impact quality of life. And they just aren’t talked about, so how do you know what to do?
That’s where Dr. Kelly Casperson comes in! She’s a urologic surgeon and the author “You Are Not Broken”, as well as the host of the podcast by the same name. In this conversation, we’ll discuss:
- the pervasive feeling of 'brokenness' women often feel regarding their sexual and pelvic health
- the impact of societal norms on women's sexuality
- the significance of pelvic health in midlife
- the role of hormones in women's health
- and the often-overlooked condition of Genitourinary Syndrome of Menopause (GSM).
If you’re needing encouragement to seek help and advocate for your pelvic health, this is it!
More Resources & Links
Grab Dr. Kelly Casperson’s Book “You Are Not Broken”
Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here
Let’s Talk Menopause - Learn more about “Unboxing the Label”
Interlude - Telehealth & Rx resources for peri-/menopause and beyond (try the code ‘notbroken’)
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Sign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!
Battling belly fat is one of the biggest challenges for women in midlife facing menopause. But what things should you be eating or avoiding to tackle stubborn belly fat?
Emily has this very question: “Do high fat foods cause excess belly fat? And if not, which foods should I be paying the most attention to when it comes to getting rid of my belly fat?”
In this shortie episode, I throw the question to Philip Pape, who we had on the podcast a couple of weeks ago. Philip weighs in on the correlation between food and belly fat - it might not be what you think! If you’re looking for some quick advice for tackling stubborn belly fat, Philip has some great advice!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Check out Philip’s Podcast “Wits & Weights”
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
Ask Megan your burning question here
The Jumpstart 30 Program for Beginners
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Almost everyone wants a smaller waistline or a way to reduce belly fat. But the problem is, a lot of the information out there online or on social media is flat-out WRONG. And even worse, it could be actively working against you causing injuries and real discouragement about your midsection.
If you want to address your belly fat, but are feeling frustrated by what you see online, then this is the episode for you. We’re going to debunk THREE of the biggest MYTHS about core training. And then I’m going to leave you with the resources you need to effectively tackle your midsection and core strength now!
More Resources & Links
FREE 5-Day Core Tune Up
Michael Ulloa on Instagram
Episode 324. Menopausal Belly Fat & Why It’s Killing You
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Vibration plates are one of the newest trends to hit the market. But are they worth the investment?
Several listeners submitted questions about vibration plates, including this one from Tanya: “Hi, Megan. I was wondering if you had any information on the vibration plates. I recently purchased one and I've used it a few times and I've heard they're really good for wellness and to add to your routine. So I'm curious what your thoughts are on them. The pros, the cons and everything. Thank you.”
If you’ve wondered the same thing, then this quick episode is for you! We’ll take a look at the promised benefits of vibration plates and what the research actually says about their impact. And I’ll give you my two cents on whether you should add it to your fitness and wellness routine.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!
Ask Megan your burning question here
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For years menopause has been shrouded in mystery and hushed conversations, mostly centered around hot flashes and unwanted weight gain. But thankfully the tides have turned and menopause is now getting the attention it has always deserved, largely thanks to Dr. Mary Claire Haver.
Dr. Haver is a board-certified OB-GYN who is passionate about demystifying menopause healthcare. With over 4 million followers on social media, and a #1 New York Times Bestseller, The New Menopause, she’s helping millions of women in midlife learn about menopause and how to advocate for their own health.
This week, with the help of Dr. Haver, we will debunk the myths and misconceptions surrounding menopause, and we’ll ask her those burning questions you’ve been dying to know the answers to. If there’s only one podcast episode you listen to all week, make it this one!
More Resources & Links
Follow Dr. Mary Claire Haver
Grab “The New Menopause”, which is now a #1 New York Times Bestseller
The Weekly Jumpstart newsletter - BRAND NEW!! Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife. Sign up for free!
The Jumpstart 30 Program for Beginners
Megan’s revolutionary Back & Hip Fix 30-day program
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Midlife can feel like a roller coaster. One day everything is going swimmingly - you feel good, loose and pain-free. And then you wake up the next day and BAM! Joint pain you’ve never had before. What is going on?!
Listener Angela experienced the same thing: “I recently turned 48 and I feel like my joints are suddenly hurting all the time. I don’t feel like I’m doing anything different, and I refuse to believe that this is just part of getting older and there’s nothing I can do about it. So can you help explain why this might be going on and some options to help relieve this joint pain? I’m feeling it mostly in my wrists and my knees.”
If you’re wrestling with the sudden onslaught of joint pain or you’re hoping to prevent it, then this quick episode is for you. We’ll talk about the reason joint pain flares up in midlife, and the action steps you can take NOW through movement and nutrition to help prevent it from slowing you down.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!
Inflammation Reset - Learn how to reduce inflammation naturally!
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Frozen Shoulder - ever heard of it?
It happens when the strong connective tissues that surround your shoulder joint become thick, stiff and inflamed, resulting in pain, stiffness, and limited range of motion. And while anyone can develop frozen shoulder, it’s significantly more common in women, particularly during midlife and menopause.
Whether you’re already struggling with the effects of frozen shoulder, or are hoping to avoid it all together, consider this episode your Healthy Shoulder Action Plan! Together we’ll dive into:
- Breaking down “Frozen Shoulder” - including the three main stages and common symptoms
- Why it’s so common in midlife/menopausal women
- Prevention: what you can do NOW to help avoid developing frozen shoulder
- Action steps to take if you’re struggling with frozen shoulder symptoms
Frozen shoulder pain and stiffness can be debilitating, but this episode will give you tools for healthy, happy shoulders!
More Resources & Links
The Weekly Jumpstart newsletter - BRAND NEW!! Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife. Sign up for free!
FREE Posture Masterclass - Improve your shoulder, upper spine & posture health with simple, everyday moves!
Episode 368. 4 Common Mistakes to Avoid that Cause Shoulder Pain
The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine!
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Lots of things in our lives - both small and large - can affect how our bodies move and feel. For example, everything from something as seemingly simple as poor posture to something as dramatic as a major surgery can create ongoing pain and tightness in your shoulders and chest.
What’s the best way to find relief?
Listener Jill went through a life-altering surgery, and months later is still feeling the effects of it: Nine months ago, I had to have a double mastectomy, and because of the surgery and subsequent scar tissue, my chest and shoulders always feel so tight, and I don’t know what to do for it. Are there any exercises that you would recommend that would help open up and release these muscles?”
If, like Jill, you’re experiencing muscle tightness in your chest and shoulders, whether because of surgery, injury or just years of poor posture, then this quick episode is for you. I’ll walk you through the FOUR keys for combatting muscle tightness, including specific stretches and exercises to help you find relief fast!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!
FREE Posture Masterclass - Learn the BEST moves to improve posture & release upper body tension.
Ask Megan your burning question here
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Let’s say you’d really like to experience some fat loss, because right now you just feel stuck.
Maybe you’ve got some healthy habits in place - you’re exercising more, you’re eating better - but you’re just not experiencing the fat loss the way you want. What should you do?
Philip Pape - the “physique engineer” - is joining us on the show this week to tackle this very question! He’s helped countless individuals in their 40s, 50s and beyond transform their bodies by building muscle, losing fat, breaking through plateaus, and optimizing their hormones and metabolism.
On this week’s episode, Philip and I are talking all about the “fat loss phase” - what that should look like, and more importantly, what that should look like for YOU, personally. We’ll dive into the difference between weight loss and fat loss and the importance of maintaining muscle mass, and we’ll discuss the realistic and sustainable rate of fat loss, as well as the need for individualized approaches.
If you feel like you’re doing everything right, but your fat loss has stalled out, then this is the episode for you!
More Resources & Links
Check out Philip’s Podcast “Wits & Weights”
Macrofactor app - Use coupon code WITSANDWEIGHTS to extend your free trial by another week!
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
The Jumpstart 30 Program for Beginners
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Stretching is such an important - and often overlooked - part of a healthy fitness routine. It can prevent injury, improve flexibility and mobility and promote active recovery. But what kind of stretching is best? And when should you do it?
Listener Laurie asks: “Hi, Megan. I'm curious to learn, when is it most appropriate to use static stretching versus dynamic stretching? Thank you so much for sharing your knowledge with your podcast. I really appreciate it.”
In this quick episode, we’ll talk about the difference between static and dynamic stretching, the benefits of each kind, and when and how to incorporate them into your fitness routine for maximum effectiveness!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
Register today! Get started with Megan’s Jumpstart 30 program for beginners!
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If you’re in midlife, you’ve probably heard that strength training is really important for your overall health. But figuring out what to do and how to get started can feel so daunting!
Listener Sherry had this same problem. And her question was so good, I thought it deserved a full-length episode:
“Hi, this is Sherry. I'm wondering where to start on a strength training program. I am 53 years old and I'm in fairly good shape, but not sure where to find a strength training program that I can find and take on the road with me that's short and convenient.”
If you’ve found yourself in a similar situation - knowing you need to start strength training, but having no idea how to get started - then this episode is for you!
This week we’ll discuss:
- why you should shift from cardio-focused workouts to strength-focused workouts
- the THREE key components of a good strength training routine
- TWO strength routines you can do TODAY, with or without equipment
If strength training has been on your radar, but you just didn’t know where to start, this episode will give you everything you need to get started TODAY.
More Resources & Links
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine!
The Getstrong 30 Program - The 3rd program in the Jumpstart series, introduction to weights!
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Have you ever wondered about omega-3’s? What are they? What do they do? Where do they come from? Are they important and am I getting enough?
Listener Jennifer had the same questions: “How do I know if I am getting enough omega-3 fatty acid in my diet? Is it harmful to get too much? I have GERD and I'm afraid of exacerbating that problem. Can you also recommend a good omega-3 supplement?”
In this quick episode, I’ll give you an overview of omega-3’s - what they are and their AMAZING health benefits. Then I’ll breakdown all the ways you can get more of them in your diet.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
The Jumpstart 30 Program for Beginners
Ask Megan your burning question here
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We’ve all read about the importance of a good evening wind down routine. You know the drill - maintain a consistent bedtime, turn off your screen, dim your lights, avoid caffeine, etc. But how many nights do we find ourselves tossing and turning long after the lights have gone off? Or waking in the middle of the night unable to drift back to sleep?
What you may be missing is a quick bedtime routine that you can do, maybe even on your bed at night, that will help ease your joints and your muscles and help your mind wind down.
This week we’ll do a quick recap of WHY getting good quality sleep is so important, especially for women in midlife. Then I’m going to walk you through three simple exercises that take about 5 minutes, and that you can do from the comfort of your own bed. Get ready for a better night of sleep and a more refreshed morning!
More Resources & Links
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
FREE 5-Day Glute Builder Program eases back and knee pain and builds glute strength!
Related Episode: 240. Can’t Sleep? The Hidden Consequences of Poor Sleep for Women
Related Episode: 258. Unlocking the Secret to Better Sleep
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There are plenty of health concerns out there that start creeping up in midlife. But what about the ones that sneak up on us without us even realizing it?
Listener Cami asks: “I just had my first Dexa Scan and it showed Osteopenia and one spot of Osteoporosis on my left femoral neck! What exercises are appropriate for this diagnosis?”
In this shortie episode, we’ll talk Osteopenia and Osteoporosis, often called “the silent disease” because you can’t feel it happening. I’ll tell you the exercises you can start doing now, as well as the things to avoid, to help prevent more bone loss and reduce your risk of injury.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Register now - Megan’s Jumpstart 30 program for beginners!!
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If you are a woman, bone health and osteoporosis should be on your radar! Just like muscle mass, bone mass is something you can lose dramatically as you age, severely impacting your quality of life for many years to come.
The good news is that Osteoporosis, and its precursor Osteopenia, is NOT inevitable - and you’re NOT doomed if you’ve already been told that you have low bone density. There are some simple steps you can take now to build strong, dense bones for life.
In this episode, you’ll learn:
- Why Osteoporosis is called the “Silent Disease” and why women are far more prone to developing it
- How to stop bone loss in its tracks
- The three important steps you can take NOW to build strong, dense bones
This is a must-listen for all women that truly care about their long-term health!
More Resources & Links
The Jumpstart 30 Program for Beginners - Build your strength; Improve your balance and mobility; Get your life back
FREE 5-Day Jumpstart Tips Guide - Get started with simple healthy habits in just 5 days
FREE 5-Day Core Tune Up - Build your functional core strength with this easy, follow-along program
The Back & Hip Fix program - 30-day program to eliminate back and hip pain for good!
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Lots of things in life can be a “pain in the butt” - but what do you do when you have LITERAL pain in your butt?
Long-time listener Kim asks: “What are some good stretches for piriformis pain? I have had a constant ‘pain in the butt’ for years.”
If you too wrestle with piriformis pain - or “pain in the butt” - then this quick episode is for you. I’ll teach you where the piriformis muscle is located - a small muscle with a BIG impact - and we’ll discuss HOW it gets aggravated, and what to do when it does.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
FREE 5-Day Glute Builder program!
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As a coach and trainer, it’s easy to get so focused on building muscle, tackling body fat and teaching healthy habits that I lose sight of the bigger picture. Until something comes along and puts it all into perspective.
Recently I received a text from a client that acted as that wake-up call. It reminded me that, yes, improving our fitness and nutrition is important, but creating lasting habits has a far greater impact than we realize.
This week I’ll tell you a story about Jim, a doctor in his 60s whom I have coached for 14 years. Jim’s commitment to building healthy habits was never more important than when he suffered a massive heart attack. Suddenly those habits may have been the difference between life and death.
And while it might sound dramatic, I hear similar stories all the time - how a client’s commitment to improved fitness helped prevent a major injury or ailment that could have proved devastating.
I want these stories and this episode to be encouraging for you, but also motivating. I know how fleeting motivation for exercising and eating healthy can be. But this is probably exactly what you need to hear today.
More Resources & Links
Jumpstart 30 - ON SALE THIS WEEK ONLY! (September 4-6) Use coupon code FALL24 for 24% off!
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There are all kinds of supplement options on the market - vitamins, powders, pills, gummies, drinks, shakes, and more. It’s hard to know what you need, what you don’t, what’s recommended, what’s a waste of money, and what’s even safe to use!
Laura had questions about one supplement in particular: “What are your thoughts on adding a creatine supplement? I’ve read that it can help improve strength and reduce some sports-related injuries.”
In this quick episode, we’ll discuss the ins and outs of CREATINE - what is it? What does it do? Is it a good option for women in midlife? Is it safe?
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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The world of nutrition can be so confusing. And too often online “health experts” make things worse, scaring you about certain foods or ingredients, or convincing you that you need to perfect some dietary gymnastics to see results.
Even something as seemingly simple as navigating a nutrition facts label can be bewildering. Yes, checking nutrition labels can be helpful, but what if you’re actually checking the WRONG things?
In this episode, let’s dive into that confusing nutrition label. I’ll walk you through which specific things you should be looking for and which ones you simply don’t need to worry about. You may be surprised!
If you’re a woman in midlife who wants to have energy, a good metabolism, healthy body fat composition and even healthy joints, this episode can help you get there!
More Resources & Links
Episode 376. Is Sugar Really That Bad?
Episode 370. Overcome Sugar Cravings & Processed Food Addiction with Mia Rigden
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
The Jumpstart 30 Program for Beginners
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Learning about the different body types - and discovering yours specifically - can be a total game changer! Suddenly so many things about how your body moves and responds start to make sense.
But is your body type, or somatotype, fixed or can it change over time?
Cheryl had this very question: “Can your body type change? When I was a teen, I would have identified as an ectomorph, very skinny. Now, many years later, I come out as an mesomorph. Is this possible?“
In this shortie episode, I’ll give a quick overview of the different somatotypes, and then we’ll discuss whether those can change over the course of your life.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Episode 288: What’s Your Body Type?
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Wrestling with anxious thoughts and feelings is not uncommon. But did you know that in midlife those feelings can be stronger than ever?
Your 40s, 50s, and 60s are full of changes and transitions. And in the midst of all those shifting internal and external dynamics, you might start to feel restless, anxious, irritable, and discontent - it can feel like you’re having a “midlife crisis”.
Joining us on the podcast today is Mazi Robinson. Mazi is licensed professional counselor who specializes in helping women discover their true voice as they navigate self worth challenges during life stage transitions, especially midlife.
Tune in as Mazi and I discuss:
- WHY you might experience anxiety in your 40s and beyond, even if you’ve never wrestled with it before,
- all of the different (and sometimes surprising!) ways that anxiety can manifest in your life,
- and MOST IMPORTANTLY what you can do to have compassion and take care of yourself through the ups and downs of midlife.
If you’re needing some help understanding and navigating anxiety in midlife, as well as simple steps to begin mental and emotional healing, then this episode is for you!
More Resources & Links
Connect with Mazi Robinson at mazirobinson.com
Follow Mazi on Instagram at https://www.instagram.com/cultivateatlanta
Related to this episode: Listen to Episode 356. Is Stress Silently Killing You?
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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Everywhere you look these days people are touting the benefits of Ozempic or semaglutide for diabetes treatment or weight loss. But is it really the “magic bullet” everyone seems to think it is?
Listener Katie has a lot of question: “Hi, Megan, I would love to hear your thoughts on the new drug Ozempic. Do you feel there are some areas when it's okay for someone to take it? And I wonder how many people will take this drug who are not obese but just want to look thinner. I would love to hear your thoughts on the drug itself and, in your opinion, who should or shouldn't take it.”
If, like Katie, you’ve ever wondered about the possible benefits and drawbacks of Ozempic or a similar medication, then this quick episode is for you!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Here are some related episodes you should listen to:
Listen to episode 228. The Shocking Truth About Weight Loss
Listen to episode 216. The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
Listen to episode 300. When Should You Expect Results? Progress Reality Check
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Do you have persistent, nagging back pain? Not totally debilitating, but it’s just there.
Maybe you’ve tried everything - getting a new mattress, changing your sleeping position, doing more yoga or seeing a chiropractor - but nothing helps and you’re beginning to feel frustrated and discouraged. How could you be doing everything right and still be in pain?
If back pain has got you down, then this is the episode for you! Tune in as we dive into:
- the short-term and long-term effects of persistent back pain
- the MOST COMMON reason for back pain and how to tell if this is your struggle
- THREE solutions you can implement NOW to help get your back feeling better fast!
If back pain is keeping you from feeling your best, get ready for the unexpected solution that can make all the difference - no doctor’s appointment or chiropractor adjustment needed!
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FREE 5-Day Glute Builder program - get started today!
Need a holistic approach to long-term back pain relief? Try the 30-day Back & Hip Fix program!
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Sometimes the most frustrating part of making healthy changes is figuring out how to measure them. There are seemingly a million different tests and measurements out there, but which ones really matter?
Listener Bobbi Jo had the same question: “What is the best indicator of health? BMI? The scale? Or is it something else completely???”
If you’ve ever been confused or discouraged by all the different ways to measure “health”, then this quick episode is for you!
Take a listen as I give you a handful of diagnostic tests that give you real, important feedback in your health and fitness journey. As well as the measurements that are, frankly, poor indicators of good health.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources:
Here are some related episodes you should listen to:
Listen to episode 216. The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
Listen to episode 300. When Should You Expect Results? Progress Reality Check
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Maybe this summer hasn’t looked exactly the way you had hoped. Vacations, kids home from school, looser schedules, and just LIFE often get in the way of our healthy routines and best intentions. But with the end of summer on the horizon, the idea of a new season can feel like a fresh start.
But while restarting a routine is a great goal, HOW you restart a routine really matters.
On today’s podcast episode, I’m revealing THREE of the most common mistakes people make as they restart their healthy routines. We’ll discuss why these mistakes can be dangerous and what you can do instead to avoid making them!
If you’re ready to kickstart or restart some new routines this fall, and you want to avoid getting injured, burnt out, or finding yourself overwhelmed and wanting to give up, then this is the episode for you!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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Of all the questions I get asked online, the most common is usually related to joint health and those pesky sounds joints make.
It’s typically something like this from listener Shay: “Hey Megan, sometimes my shoulder or hip pops when doing exercises. It’s not painful, but it sounds terrible! Is there a point at which I should be concerned?”
All that snap, crackle and pop can really sound like a problem - but is it?
In this quick episode I’ll walk you through an explanation of the anatomy of your joints and what’s causing all that creaking and cracking. And I’ll tell you which sounds are perfectly normal and which ones are actually cause for concern.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Whether it’s your morning coffee - light and sweet, please - a handful of candy mid-afternoon, or that late-night bowl of ice cream, sugar has a way of sneaking into our daily diet. In fact, according to the American Heart Association, Americans consume an average of 17 teaspoons of added sugar every day.
But is having a sweet tooth really that bad?
In this episode we’re going to take a deep dive into the sweet side and talk about all things SUGAR:
The health dangers of over-consuming sugar - particularly for women in midlife.
The recommended amount of added sugars women should be eating each day - the number might surprise you!
A typical day-in-the-life and how those added sugars really do add up.
And finally, a very real, practical action plan to help you reduce your sugar consumption TODAY!
The recommended amount of added sugars women should be eating each day - the number might surprise you!
And finally, a very real, practical action plan to help you reduce your sugar consumption TODAY!
If your sweet tooth is causing you problems and getting in the way of your health and fitness goals, then this episode is for you!
More Resources & Links
Episode 151. Stress and Sugar Addiction - How to Overcome Your Stressed Out Sugar Cravings
Episode 318. The 5 Steps You Need NOW for Reducing Anxiety, Depression and Mindset Struggles with Dr. Caroline Leaf
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“Make sure you clean your plate.”
“You don’t want to waste food, do you?”
“There are starving children in the world who wish they had that food.”
Any of these sound familiar? If so, you’re not alone.
“Hi, Megan, this is Sue. I'm wondering about those of us who have been part of the “Clean Plate Club” or the “Never Waste Food” group. There are starving children somewhere in the world, right? I'm wondering if you could speak to that and help some of us reframe that narrative in our heads.”
In this quick episode, we’ll tackle that “clean your plate” argument and rethink whether it matters. Then we’ll dive into ways to gauge hunger and how to stop “food waste” before it starts with better portion control.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Sometimes the biggest obstacle to making healthy changes is just getting started.
Standing at the starting line and seeing the long road ahead can feel so daunting - it feels like it’s going to require so much energy, effort and motivation. And right now you have NONE. So where do you start??
Today’s episode is probably the encouragement you need right now.
This is a conversation I had with my good friend Kate House, the host of the Live By Design podcast. We tackle some really great mindset shifts in here that I hope will change your perspective a little bit about the journey that you’re on.
In this episode, I share about:
- Simple, 10-minute things that you can do when you feel tempted to do nothing
- The secret to creating a motivation-proof routine
- Practical tips for incorporating “low-activation energy” exercises into your daily life
- Why the “Getting the Ball Rolling” mentality is a game changer for your long-term success!
If you’re needing wisdom and inspiration to break free from the all-or-nothing mindset and all-too-elusive pursuit of perfection, then this episode is for you.
More Resources & Links
Join Kate’s Goals with Soul free summit this week!!! (Over 20 incredible speakers bringing you encouraging conversations!)
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The Jumpstart 30 Program for Beginners
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Hormone Replacement Therapy, or what’s now being referred to more often as MHT, is rising in popularity. But who should take it? Which hormones is it replacing? Who is eligible? How does it help?
So many good questions!
Listener Amy had another good question: “Hi, Megan, I had a hysterectomy about five years ago. I'm being told that some women take progesterone, and I'm wondering if that's a good idea. And why do they take progesterone and not estrogen? Thank you so much.”
While I’m no doctor, I can help shed some light on this popular, albeit confusing, topic.
In this quick episode, I give you a brief history of HRT and how many of the risks associated with it have been debunked. Then we’ll do a broad overview of estrogen vs. progesterone, and why you might take one or the other or both.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Check out The Menopause Society here
Here’s a great study review on progesterone
Here’s another great overview on Hormone Replacement Therapy
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At some point, all of us wrestle with knee pain. Whether we’re squatting down to pick up a kid, taking long walks or simply climbing the stairs, knee pain can seem to come out of nowhere and can completely disrupt your life.
In fact, approximately 25% of adults struggle with frequent knee pain - the kind that can limit function, reduce mobility and dramatically impair your quality of life.
But it doesn’t have to be this way! While knee pain is common, it is also avoidable - and I’m going to tell you how.
In this week’s episode I will walk you through the four primary triggers of knee pain - they will probably surprise you! Then we’ll dive into the the things you should STOP doing, as well as THREE specific things you should START doing to build healthy, mobile, pain-free knee joints.
If knee pain is something you struggle with, even occasionally, or you’re hoping to avoid it altogether, then this episode is for you!
More Resources & Links
FREE! 5-Day Glute Builder program
FREE 5-Day Core Tune-Up program
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At some point, aches and pains feel like a fact of life - and some can be more disruptive than others. Take foot pain, for example. What do you do when every step you take hurts?
Listener Lize has this very struggle: “I have noticed that I am getting aches and pains in and around my heels. Is it plantar fasciitis? Tendonitis? What should I do about this?”
In this shortie episode, we dive into all things heel pain: what planter fasciitis IS and what it ISN’T, how to treat it when it flairs up, and ways to prevent debilitating heel pain in the first place.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Listen to Episode 334. I Walked 66 Miles Without Any Foot Pain: Here’s How
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Elevated blood sugar, diabetes, high cholesterol - growing health concerns that are probably on your radar. Yet figuring out how and what to eat to help address these issues can feel so stressful and overwhelming.
To help us break it down, I’ve invited Mia Rigden to join me on the podcast. Mia is an LA-based nutritionist, trained chef and the author of multiple cookbooks and nutrition guides that are absolutely gorgeous. She’s helping people demystify wellness trends and learn to love nutrient-dense foods, so they can improve their health AND avoid stressing out about food choices.
Tune in this week as Mia and I dive into:
- Why balancing blood sugar is as much about what you DO eat, as what you DON’T eat.
- How your breakfast impacts your all-day cravings.
- Intermittent fasting - is it helpful and how to do it.
- Uncovering the root cause of sugar cravings and how to get them under control.
If you’re looking for guidance on tackling cravings and addressing health concerns with nutrition, then this episode is for you!
More Resources & Links
Learn more about Mia Rigden on her website here!
Grab her beautiful cookbook Foodwise
100 High Protein Breakfast Ideas
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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In so many ways, our bodies are like a symphony. A delicate balance of “instruments” that, when they work together, keep us functioning at our best. But what happens when part of the symphony gets out of balance?
Let’s take the hormone cortisol for example. Listener Dessa asks: “I just listened to your episode on inflammation (Episode 348), and I’m curious - does inflammation affect cortisol? How do we decrease cortisol? What are triggers for cortisol?”
In this quick episode, we’ll dive into the delicate hormone “symphony” playing in our bodies, and what happens when it becomes unbalanced. We’ll discuss the relationship between cortisol and inflammation, and I’ll give you the tools you need to lower your cortisol levels and help reduce inflammation.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Great article on cortisol
Episode 356. Is Stress Silently Killing You?
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Did you know that your shoulder is the most complicated joint in your body? And probably one of those you don’t think about until something goes wrong.
Frozen shoulder, impingement syndrome, rotator cuff tears - all debilitating shoulder issues, and also totally preventable. But most women are going about it all wrong.
In this episode, you’ll learn what you should be doing NOW to create really healthy shoulders. I’ll breakdown four common shoulder mistakes you’re probably making without even realizing it. And I’ll give you the tools to avoid these mistakes and build healthy, strong and mobile shoulder joints.
If shoulder pain has sidelined you in the past, or you know you want avoid it in the future, then this episode is for you!
More Resources & Links
Grab the FREE Posture Masterclass Here!
Research article on Frozen Shoulder
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You don’t have to spend much time online to see lots of different nutritional strategies for fat loss. But which ones work and which ones are a waste of time? Are any of them worth the effort?
Listener Courtney wondered the same thing: “I’ve been seeing a lot of programs out there that really hype up carb cycling, dialed-in macro counting and intermittent fasting, and I’m getting confused. Can you debunk these if they’re not good or would these methods actually help with fat loss?”
In this shortie episode, we’re going to talk about eating as a skill. I’ll walk you through beginner, intermediate and advanced level eating skills, and the simple “beginner” habits you should start with before you jump to more advanced options.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Jumpstart 30 Program for Beginners
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Are you in need of some simple tips to instantly ease your back or hip pain?
Well, you’ve come to the right place - today’s episode is going to deliver EXACTLY that!
Recently, I joined Susie Pettit on the Love Your Life podcast to discuss the problem of back and hip pain. The questions that Susie asked were so good, the topics were so relevant, and the tips were so actionable, that we decided to air this conversation on the Self Care Simplified podcast, too!
In this episode we discuss:
- What is happening in our bodies in midlife that wasn’t happening before?
- How learning about the acronym PSF will help you with your back pain.
- The ONE quick thing you can do during your work day that positively impacts your metabolism AND mindset!
- How simple shifts with how we do our squats, shoulder rolls, and even take a breath (!) can help.
Get ready to find out how some small, simple adjustments can have a BIG impact on your back pain!
More Resources & Links
The free Hip Course that helped Susie so much!
The free 5-Day Core Tune Up program
Listen to more of Susie’s show here!
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At some point we’ve probably all thought it: “just tell me what to do to lose weight! Is there a magic number? A special formula?”
Listener Gina asked this very question: “How much of a calorie deficit do you have to be in to lose weight?”
And as you can imagine, the answer is both simple and complex at the same time.
In this quick episode I’m going to break down what you need to be doing to move in the direction of your fat loss goals. We’ll talk calorie deficits - not just what to SUBTRACT, but also what to ADD. And then we’ll zoom out and discuss those big picture habits that help you create real, sustainable weight loss.
If you’ve ever wondered what that calorie-deficit formula looks like in real life, then this is the episode for you!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Submit a question for an Ask Megan episode!
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Whether we’re sitting at our desks, hunching over our phones or slowly slumping in our chairs, bad posture has a way of catching up with us. And while it may not seem like a big deal right now, as we age poor posture can become a habit with far reaching consequences.
Thankfully, it doesn’t take much for poor posture and alignment to be corrected - and I’m going to tell you how!
In this episode I’m going to introduce you to the PSF Framework - Posture, Strength and Flexibility:
- I’ll walk you through specific stretches to help keep both your upper and lower back, as well as chest and shoulders, loose and flexible.
- We’ll talk simple strengthening exercises to engage your posture-specific muscles.
- I’ll give you my own personal Plan of Action that I intend to incorporate into my daily routine to set me up for decades of good posture.
If you’re looking for a simple, practical way to improve your posture - and ultimately your quality of life for now and years to come - then this is the episode for you!
More Resources & Links
PERFECT 10 Minute Daily Posture Routine
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The Jumpstart 30 Program for Beginners
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
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Do you ever feel like your workouts have kinda stalled out? But what’s the most effective way to get out of a rut and start seeing progress?
Gina finds herself in this same situation: “Hi, Megan. In a recent podcast episode, you had a guest talk about spending less time at the gym, but doing heavier weightlifting and fewer reps. I was wondering what that might mean for someone who is 63 and has been doing weightlifting, but not really increasing my weight.”
Ooh, Gina, I love this question!
In this shortie episode, we’re going to talk about Progressive Overload - what it is, how to do it, and why it’s a fitness game changer! As always, you’ll leave with specific ways to adjust your workouts to make them work the best for you!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
- Two Back Surgeries Before 40: Where He is Now + Longevity Training Wisdom
The Jumpstart 30 Program for Beginners - Get started with a low-impact daily fitness routine!
The Getstrong 30 Program - Learn to safely & effectively incorporate weight lifting into your routine!
Submit a question for an Ask Megan episode!
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Let’s talk about diabetes.
Unfortunately, diabetes is on the rise, and more and more women are wondering how to properly manage their blood sugar levels. This focus becomes even more important for women over 40. Menopausal hormone shifts can have a dramatic impact on insulin sensitivity.
To help us discover more about this connection between hormones and insulin, is Melissa Slemp. Melissa is a health coach who has lived with type 1 diabetes for 42 years - so she knows more than a thing or two about blood sugars, especially dealing with diabetes while going through perimenopause.
On this episode Melissa shares her personal experience with managing blood sugars and the habit shifts we can focus on to improve our insulin sensitivity and maintain healthy blood sugar levels for many years to come.
Get ready for some practical guidance on how to manage your blood sugar levels, the impact of hormones on insulin sensitivity, and how to begin to both educate yourself and advocate for yourself on your health journey.
More Resources & Links
Connect & learn more from Melissa at https://www.abundanthealthwithmelissa.com/
Listen to Melissa’s podcast Type 1 in Midlife
Follow Melissa Slemp on Instagram @bloodsugarboss
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Why is it the older we get, the harder it is to lose weight? And all the things we did in our 20s, 30s and even 40s don’t seem to work for us anymore?
Listener Gina has the same questions: “I’m 63, and over the last maybe six or seven years I have gained about ten to twelve pounds. I've been eating protein and produce, but I'm still struggling with losing the fat. I'm fairly active - I swim three times a week, lift weights three mornings a week, and try to walk. It just doesn't seem to be coming off as quickly as it did when I was younger. So I don't know if there's anything additional I should be doing.”
If you’ve ever gotten frustrated with a scale that just won’t budge, then this one’s for you. In this episode I’ll explain why weight loss in your 50s is so much harder and I’ll walk you through a 4-pronged approach to start seeing real results.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
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See if this sounds familiar? It’s the beginning of summer, and you’re ready for a fresh new start! It’s time to make some changes so you can feel really good in a swimsuit!
So you make a plan: 30 minute workout 5 days a week; more salads and less snacks; 8 glasses of water each day; a 20 minute walk after dinner; evening wind down and earlier bedtime. No problem!
And things start strong - Monday, Tuesday, and Wednesday are great! But Thursday starts to go off the rails - missed the workout, ran through the drive through at lunch - and by the weekend, you’ve scrapped your plan entirely. You can always start again on Monday, right?
The roller coaster of inconsistency can be exhausting and discouraging! But how do you get off?
I’m so glad you asked. In this episode I’m going to give you my favorite and MOST EFFECTIVE solution for eliminating the erratic, all-or-nothing behaviors and finally establishing TRUE consistency. I have taught this method to thousands of women in my training programs. In fact, it’s probably the most important thing that I could ever teach you for your health!
Are you ready to learn? This is about to change your life!
More Resources & Links
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The Jumpstart 30 Program for Beginners
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PROTEIN. All the health and fitness experts tell us we should be eating more, more, more! But trying to fit 100+ grams of protein into your day can feel daunting.
Listener Jamie feels the same way: “You're always talking about ‘Eat Your PROs’ and produce is easy, but I want to be eating more protein. Can you give us some other options for protein besides string cheese, peanut butter, and chicken strips? I'm not a big fan of protein powders, so can you just tell us what you eat?”
In this quick episode, we’ll talk about all things PROTEIN! I’ll give you some ideas for whole food protein sources - no protein powders necessary! - and then walk you through what a typical day of eating over 100+ of protein looks like for me.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
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As we get older, it’s easy to look around and think the chance to change our fitness has passed us by. That in our 40s, 50s, 60s and beyond, we have missed the opportunity to get strong and now have to just “settle” for what we have.
But nothing could be further from the truth!
Meet Rachel Cosgrove - one of the most influential trainers and strength coaches in the industry, and author of the book Age Strong.
As she was approaching 40, Rachel realized that her fitness and nutrition choices had caught up with her. Wanting to change her health trajectory, she set a personal goal of being in the best shape of her life by the time she turned 50 - and she did it!
In this episode Rachel is sharing incredible real life stories of women in midlife and beyond who are building strength, alleviating menopause symptoms, and improving their overall health - and how you can do it too! Prepared to be inspired.
More Resources & Links
Get Rachel Cosgrove’s new book Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40
Follow Rachel on Instagram
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The Jumpstart 30 Program for Beginners
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In the confusing world of supplements - and influencers touting their miraculous benefits - it’s hard to know what’s worth taking and what you should skip.
Listener Lynn asks: “I would like to know what supplements you recommend for a healthy 76-year-old to take other than a multivitamin and a probiotic? Thanks!”
In this quick episode we’ll talk all things supplements and which ones I recommend, with your doctor’s approval, of course!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Thorne Research
Here are the supplements mentioned in this episode:
- Multivitamin
- Omega-3
- Vitamin D
- Magnesium
- Probiotic
- Creatine
- Protein powder
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So often stress can feel mental and emotional - but the reality is stress can take a physical toll on your body and health, as well. When you’re stressed, your body unleashes a domino effect of internal reactions to help you manage and overcome the perceived threat.
But what happens when you can’t turn the stress off?
In this episode we’re going to dive into the importance of stress management - and believe me when I say, this can be a life or death matter. Tune in as we unpack:
- what happens physically when you experience stress
- the long-term effects of unmanaged stress on your body - (spoiler: hormonal shifts of midlife can make this even worse)
- real life strategies to help manage stress and reset your nervous system
Don’t miss this chance to learn about the impact of stress on both your mind an your body. A few simple shifts could save more than your sanity - it might just save your life.
More Resources & Links
Try this relaxing routine! Bedtime Stretches to Improve Your Sleep
Listen to Episode 324: Menopausal Belly Fat & Why It’s Killing You
Stress-Induced Diabetes: A Review
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
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You’ve probably seen it on social media - influencers and fitness buffs touting the benefits of weighted vests. But are they worth the hype?
Listener Sandra asks: “I have a question about weighted vests, and in particular, walking with a weighted vest. I'm seeing more of it on social media from different trainers about using a weighted vest. So I would like to know if you think there are a lot of benefits to it, especially if it's someone already carrying extra weight. How would you go about starting to do it if there are benefits? And any tips on purchasing one?”
Have you wondered the same thing?
In this shortie episode, I’ll dive into the benefits of weighted vests, pitfalls to avoid, and the best way to get started if you’re considering adding this tool to your fitness tool kit.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Submit a question for an Ask Megan episode!
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Bone Density. Osteopenia. Osteoporosis.
While these may sound like your grandmother’s conditions, the truth is bone loss BEGINS in midlife. In fact, you can lose up to 20% of your bone density during midlife, leaving you vulnerable to fractures and serious injury even earlier than you might think.
The good news is taking steps NOW can help prevent bone loss and reduce your risk of injury - and we’ve got just the expert to help!
Joining me this week it Dr. Kristi DeSapri, a board certified internist specializing in midlife women’s health, specifically osteoporosis. You won’t want to miss our conversation about bone health:
- when to start having conversations and assessments with you doctor (spoiler: it’s earlier than you think!)
- understanding bone physiology and the role hormones play in bone health
- the critical lifestyle factors that can help prevent bone loss and maintain bone health
If you or someone you love wants to know the how to keep strong bones in your 40s, 50s, 60s and beyond, then this is the episode for you.
More Resources & Links
Bone & Body Women’s Health - Work with Dr. Kristi Tough DeSapri
Fracture Risk Assessment Tool
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The Jumpstart 30 Program for Beginners
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Have you ever tried to tackle pain or tightness with stretching, only to feel like it just made things worse?
Listener Donna has had a similar experience. She asks: “I've been suffering with hip pain for about three months now, and it's stopping me doing any kind of exercise because it just seems to flare it up. I'm wondering if your hip and back pain course would be good for me. I'm just worried that when I've been trying to do stretches and things that it just seemed to make it worse. My chiropractor said that it could be a tight psoas muscle, and I'm not sure how to go forward from this. Thank you.”
Donna, this is one of my favorite topics!
In this quick episode, we’ll dive into the possible causes of hip and back pain, why not all stretches were created equal, and what you can do to find relief fast!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
The Back & Hip Fix Course - Get started today!
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If you’ve ever experienced sciatica - that firey pain that radiates down your leg, often coupled with tingling, numbness, and a deep throbbing pain in the hip socket - then you know first hand how debilitating it can be.
In fact, you’re not alone - it’s estimated that 40% of adults will experience sciatic pain at some point in their lives.
This week we’re going to talk all things sciatica:
- what is it and why does it happen?
- what to do when you’re in pain and need relief FAST!
- consequences of not addressing your pain.
- and finally, THREE solutions for long term relief!
Whether you’ve experienced sciatic pain in the past, are struggling with it right now, or want avoid future flare ups, this episode is for you!
More Resources & Links
MOTHER’S DAY SALE!! Friday, May 10 through Sunday, May 12th at midnight PST!
Take 30% off the Back & Hip Fix program - Use coupon code FIX24 at checkout for the discount
Take 30% off the Jumpstart 30 program - Use coupon code STRONG24 at checkout for the discount
Tight hips? Take Megan’s FREE Hip Flexor Stretching Masterclass
Weak core? Take Megan’s FREE 5-Day Core Tune Up
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As women, through so many stages of our lives we have to wrestle with a hormonal roller coasters. From puberty to pregnancy - both pre-natal and post-natal - to the intense fluctuations of perimenopause and menopause, it can be a wild ride.
And this new, unknown season of life can feel pretty overwhelming - and often lonely.
Listener Dessa asks: “Hey, Megan, I appreciate that you think of women of all ages in all of your podcasts. One question. Do you have any recommendations on how husbands could be more supportive of their wives as they're going through this stage of their life? Thanks.”
What a great question!
In this shortie episode, I provide tips on how to talk to your spouse and family about what you’re experiencing so they can better understand and support you as you wade through these uncharted hormonal waters.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
Aging gets such a bad rap!!
For too long, there has been such a stigma for women around getting older, getting gray hairs, going through menopause… almost like as women, our value and our self worth begins to diminish and dwindle with each passing year.
Katie Fogarty is joining us on the podcast this week. She’s the host of A Certain Age Podcast and has the unique perspective of interviewing hundreds of women in midlife. She’s sharing her own menopause story plus some really awesome pieces of wisdom she had gleaned from her incredible conversations with other women and experts in the menopause space.
Katie chats with us about the challenges of menopause and the physical and mental impacts it can have on women. ****We’re also diving in and addressing the negative view of aging in society and offering ways to challenge this perspective.
If you feel like you’re clouded with negative thoughts about getting older, this episode’s for you!
More Resources & Links
Listen to A Certain Age Podcast with Katie Fogarty for incredible midlife conversations
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Everybody’s looking for the wonder pill - a simple supplement that will dramatically improve your health in pill form.
Colostrum is fairly new in the supplement space, and it’s rapidly gaining popularity for its claims on improving immunity, gut health and even bone and muscle health. Is colostrum worth the try or is it just another “snake oil”?
In this shortie Ask Megan episode, I share insights into what exactly colostrum is, what benefits it claims to have, and if it’s in fact valuable to take or if it’s a waste of money.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
https://www.health.com/what-to-know-colostrum-supplements-8350810
The effect of bovine colostrum supplementation in older adults during resistance training: https://pubmed.ncbi.nlm.nih.gov/24281841/
Long-Term Bovine Colostrum Supplementation in Football Players: https://pubmed.ncbi.nlm.nih.gov/38004173/
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So often, when faced with joint pain, chronic inflammation or even a Rheumatoid Arthritis diagnosis, women are given very few treatment options. It’s usually prescription medication and hope for the best.
But what if there was more you could do?
Liz Revilla joins me again on the show this week, and she has personally dealt with all of this.
However, as a registered dietitian, instead of listening to the doctor’s that said there was nothing she could do for her inflammatory disease other than take medication, she was able to make some pivotal changes to her lifestyle…and now her inflammatory disease is in remission.
If inflammation is even partially on your radar, you don’t want to miss this episode.
Liz and I discuss her experience with rheumatoid arthritis (RA) and the risks associated with the condition, the differences between RA and osteoarthritis, and she shares her personal journey including the symptoms she experienced and the impact on her daily life.
But more importantly, Liz dives into the importance of a holistic approach to managing RA, including nutrition, exercise, and lifestyle modifications. She also discusses the challenges she faced in finding guidance from healthcare professionals and the benefits of working with a fitness coach.
If Rheumatoid Arthritis, or other autoimmune diseases, are part of you’re journey, you’re not going to want to miss this conversation with Liz - it could be a game changer.
More Resources & Links
Inflammation Reset - Join the Waitlist Now!!!
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When you start changing your nutrition habits and shifting the way you eat, one of the biggest challenges can be figuring out when and how to splurge responsibly. You don’t want to get off track, but you also want some fun mixed in with all the nutritious food you’re eating.
Listener Corie has this same question: “Hey Megan, my question is in response to one of your recent Friday episodes about splurges. In that episode you recommended following a 90/10 rule when it comes to your meals. So if I eat three meals a day, I'm figuring that about two of my meals per week might be eligible for a splurge. But my question is what is considered a splurge? Is the splurge the entire meal - like pizza for dinner? Or is the splurge more like having a slice of french toast with my scrambled egg and veggie breakfast? I'm hoping you can help me figure out what exactly constitutes splurge and how to incorporate them. Thanks!”
In this shortie episode, I talk about the 90/10 rule and how that looks in real life. Then we’ll dive into splurges - what are they, how they fit into your healthy-eating plan, and how to make the most of them!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer
Listen to episode 332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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We are well into spring - the days are longer, the temps are warmer, and summer is just around the corner!
But with summer on the horizon, it’s natural to start thinking about our fitness - am I ready to tackle all the fun things summer has in store, and feel good doing it?
Last week we kicked off a 2-part Summer Shape Up series with a solid, sustainable nutrition plan to get you on your way to feeling your best.
This week we’re back talking about FITNESS. And just like my nutrition strategy, this 3-step fitness plan cuts out all the fluff and tells you exactly what you need to do to feel your best when summer rolls around.
So skip the random and disorganized workouts, the ineffective “spot training”, and the boot camp-style challenges. This simple and sustainable plan is all you need to see real results and to head into the summer feeling great!
In fact, share it with someone who might be looking for a solid exercise strategy this spring - it’s always more fun with a friend!
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The Jumpstart 30 Program for Beginners - Spring Flash Sale!! Enter coupon code SPRING24 at checkout to receive 20% off!!
Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer
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It’s no surprise that spending hours sitting at your desk can wreak havoc on your body. Back pain, hip discomfort, tight hamstrings, aching shoulders, neck pain - it can really make your daily life miserable.
Listener Carolyn has this very problem: Hi, Megan. I’m having some lower back issues and hip problems. What you would recommend for those of us stuck at a desk most of the day? Are there any particular types of desk chairs, booty pads that you sit on or the back support systems that you can put onto desk chairs? I'm just kind of wondering if I'm doing the right thing while I'm at work all day. Thanks so much.
If you find yourself in a situation like Carolyn, then you’re in the right place. In this quick episode I give you tips on how to adjust your work space to best support your body, and movements you can do at work to help you feel better at the end of the day.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Suffering with Back & Hip pain? Check out Megan’s 30-Day Back & Hip Fix program
Episode 279. Easy Seated & Standing Stretches to Combat Sedentary Desk Jobs
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It’s that time of year again! Winter is officially over, Easter is behind us, and we naturally start thinking about summer. The vacations! The adventures! The longer days and time outdoors!
However, those warm summer days can also bring up some dread. “Where’s my body at? Am I in as great of shape as I could be going into summer? Will I be able to do everything I want to do and feel really great doing it?”
If the thought of summertime brings up these questions, you’re in the right place.
For the next two weeks we’re going to dive into the Summer Shape-Up! No gimmicks. No extreme workouts or major diet plans. Just a solid road map to get you primed and ready for the summer months that are just around the corner.
This week is all about NUTRITION. Grab a pen and paper and get ready for my 3-step nutrition plan to feel trim, healthy & energetic for the summer. It’s simple, sustainable, and most importantly, it works!
Trust me, this is the solid plan you need to head into summer feeling good. In fact, share it with a friend who might want some guidance gearing up for the warmer months ahead!
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The Jumpstart 30 Program for Beginners - Spring Flash Sale!! Enter coupon code “344” at checkout to receive 20% off!!
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When it comes to working out, doing too much or too little is often tricky line to walk. How do you know when to push yourself? When should you take things easy?
That line becomes even more challenging when you’re dealing with an ongoing medical condition.
Listener Wendy asks: “Hey, Megan. I have a question regarding health conditions. I have been diagnosed with isotinomia, and my mom also has a medical condition called mycenia gravis. Two totally different things. But my question is just regarding how do we know what is too much when working out how much to push ourselves? How much is a good push and how much is a bad push? Thanks, Megan.”
In this shortie episode, we’ll talk about principle of “progressive overload” - what it is, why it works, and how you can make adjustments to accommodate your own health challenges.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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See if this sounds familiar? You make pretty good food choices, and eat healthy-ish on and off, but don’t really focus on your nutrition. And then one day you wake up and realize things have changed, and suddenly your body is different. It holds weight differently, and in different places, and you’re battling new things like brain fog.
Julie spent years treating her food choices as an afterthought…eating relatively healthy here and there, but also growing up in the Slim Fast era and constantly battling a major sweet tooth.
It wasn’t until she started going through peri-menopause and put on a few pounds that she realized her nutrition needed a lot more of her attention.
In this week’s episode, we’re talking to Julie Gordon White, the founder and CEO of MenoWell, which creates energy & protein bars specially formulated for women in their menopause journey.
In this conversation, Julie shares her experience with perimenopause and the importance of nutrition during this stage of life. She discusses the symptoms she experienced, including cognitive fog and weight gain, and how these affected her professional life. Julie emphasizes the need to educate oneself about perimenopause and seek support from specialized healthcare providers. She highlights the importance of simplifying nutrition by focusing on whole foods, including protein and vegetables, and how she developed her nutritional bar and the role it plays in providing a convenient and nutritious option for busy women.
More Resources & Links
Check out Julie and her nutrition bars at www.mymenowell.com (Use coupon code MEGANDAHLMAN at checkout to receive a discount!)
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Protein. The nutritional powerhouse that helps build muscle, stabilize blood sugar and keep you feeling full between meals. But sometimes getting the recommended amount of protein into your daily diet can feel challenging.
Enter protein powders - a seemingly simple quick fix to help fill the protein gap when you just can’t seem to get enough from food.
But which ones should you choose? Are some better than others?
Listener Marilyn wondered the same thing: “Hi, Megan. I was hoping you could give us some information on how to choose a good protein powder.”
In this shortie episode, I provide tips on how to incorporate protein powder into your day and how to choose the right one for you.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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As we get older, and especially a we enter midlife, it can feel like our metabolism is decreasing while our mid-section is increasing. But that’s just what happens when we hit middle age - it’s inevitable, right?
What if I were to tell you that it doesn’t have to be that way. And the solution is so much simpler than you might think!
Meet my friend Emily, who at 49-years-old was starting to see the number on the scale start creeping up. We discussed adjustments to her habits she could consider, but ultimately my advice was “if you’re only going to do one thing, this is what is should be.”
Wondering if it could work for you too?
Grab a pen and get ready for my number one piece of advice for revving up your metabolism and reversing your growing midsection. I’m going to introduce you to the concept of NEAT - non-exercise-activity-thermogenesis - and why it might be the closest thing to a Magic Bullet for boosting metabolism and preventing midlife weight gain.
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
- Menopausal Belly Fat & Why It’s Killing You
https://www.mayoclinicproceedings.org/article/S0025-6196(17)30602-X/fulltext
https://www.jadeteta.com/blog/female-belly-fat-stress-menopause-other-causes
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Have you ever started an exercise and realized pretty quickly that things were a little wobbly? What do you do when your balance won’t let you execute a movement the way you should?
Podcast listener Laura found herself in this very situation: “My question has to do with balance exercises. When your balance is not as good as it should be, is it best to try to keep muddling through? I’d love any recommendations you can give on achieving better balance. Thank you!”
In this shortie episode, we dive into the topic of BALANCE, and specifically what NOT to do as you’re working to improve your sense of balance.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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FREE! The Balance Masterclass
Episode 294. Easy Ways to Improve Your BALANCE & Prevent Falls
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Menopause. Just the word can strike dread in the hearts of women of any age. It’s the beginning of the end! The time when things go haywire and your body starts to fall apart!
But it doesn’t have to be that way.
Meet Donna Klassen, the CEO and co-founder of Let’s Talk Menopause, a national nonprofit organization that is invested in helping women get the information they need and the healthcare they deserve. She’s also a practicing therapist and licensed clinical social worker, and has her own remarkable story about her journey with menopause and cancer.
In this conversation, Donna talks about the need to change the conversation around menopause, emphasizing that it is not a time to be afraid of and that it's okay to talk about it. We discuss becoming your own advocate with your doctor, practicing self-compassion and acceptance, and the long-term health risks and opportunities women should keep in mind. And so much more!
Don’t miss today’s episode as we flip the menopause conversation on its head!
More Resources & Links
www.letstalkmenopause.org
Menopause Talks - Monthly series with menopause healthcare experts
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About 38 million Americans have diabetes - that’s about 1 in 10 - and approximately 90-95% of them have type 2 diabetes.
Listener Andrea is one of them, and asks: “I was wondering if you have any podcasts on nutrition and diabetes. I have type two, and I'm really struggling. Thanks.”
Let me preface this by saying that Type 2 diabetes is a medical condition that certainly requires working closely with your doctor and even a registered dietitian to prescribe a good plan of action for you. However, there are some basic principles with nutrition that you can safely follow that have been shown to improve blood sugar markers and improve insulin sensitivity.
In this shortie episode, we’ll talk about the foods that can raise your blood sugar levels, and the ones that can help keep your blood sugar steady. And I’ll tell you all about your secret weapon to help maintain healthy blood sugar levels.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources & Links
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
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We’ve all been there. Whether it’s January’s “new year, new me” excitement, or in the spring as we’re staring down swimsuit season, we’ve all reached the point where we’re ready to make BIG CHANGES. We’re going to workout 30 minutes a day. We’re going to track our calories or macros and skip the splurges.
And all our best intentions usually last a week, maybe 10 days, and then life happens:
- The kids get sick and you’re barely sleeping, much less exercising, so you drop the workouts completely.
- A family vacation derails your healthy-eating resolutions, so you scrap the tracking the just eat whatever. You can always try again when you’re home.
- An insane family schedule means logging hours in the car and a few too many trips through to drive-thru. Oh well, life will slow down sometime, and you’ll start over.
But what if I told you that the REAL culprit behind your struggle to stick with your goals isn’t your life, it’s your mindset?
In this week’s episode, we’re going to talk about the biggest sabotage to building consistency with your healthy habits - the all-or-nothing mentality. This simple mindset shift alone could be the difference between continued frustration and life-proof success!
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Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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It is so easy to look at our choices and see all the things we wish we were doing better. So how do we celebrate the things we’re actually doing well?
Listener Lisa had this same question: “Can you give some examples of celebrating victories, and how to stay in a positive mindset, especially with nutrition? I feel like anytime I slip up and eat something between meals, I’m failing.”
Lisa, I’m so glad you asked!
In this shortie episode, I’ll talk about how to see the BIG PICTURE, how to avoid self-sabotage, and how to see small improvements as big victories!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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The Jumpstart 30 Program for Beginners
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You probably don’t think twice about your feet - until they’re in pain and preventing you from going about your daily life.
The reality is foot pain - whether from bunions, planter fasciitis, neuromas, shin splints, or any one of dozens of other issues - prevents millions of women from enjoying adventures and major life events. And surprisingly, just getting a better shoe won’t solve your problem.
Take it from me - I spent years dealing with foot pain, surgery, plantar fasciitis, physical therapy and discouraging prognoses. I went from running races to barely being able to walk across the room without pain. But one simple change helped transform my feet. And even allowed me to walk 66 miles across London and Paris just last month - pain-free!
If you’re struggling with foot pain and it’s preventing you from doing all the things you want to do, then this episode is for you!
More Resources & Links
FREE! Megan’s Balance Masterclass
Need help getting started with a beginner-friendly fitness routine? Click here for Megan’s signature Jumpstart 30 program!
Megan’s revolutionary Back & Hip Fix 30-day program
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“Hi, Megan. I love your podcast. Thank you so much for the good advice that you always communicate in such a clear way. I'm wondering if you can tell me how much time you recommend spending in each of the cardio zones each week. Thanks so much for your help with this.”
Cardio zones - what are they, how do you reach them, and should we even be worried about them?
In this shortie episode, we’ll talk about the 5 different cardio zones, what hitting each zone entails, and the best way to maximize your overall cardiovascular health!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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The Jumpstart 30 Program for Beginners
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Without a doubt, the most common questions I get asked are about nutrition. The women I talk to usually have a pretty good grasp on the things they SHOULD be eating. The challenge comes with getting a handle on what they “SHOULDN’T” be eating - you know, the snacking and splurging that can sabotage the best laid plans!
This week we’re doing something a little different. I’ve gone back into the archives and pulled three short clips from our Ask Megan episodes that address these burning questions.
Take a listen as we tackle:
- Overcoming mood eating with mindfulness
- Splurges - how many is too many?
- Stopping the mindless between-meal snacking
My hope is that this compilation gives you the exact strategies that you can use TODAY to get control of your eating habits.
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FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
The Jumpstart 30 Program for Beginners
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Trying to fit exercise into our busy schedules can be challenging. But should we be considering the best time of day to workout?
Listener Martha asks: “Hi, Megan. I'm wondering if there's a preferred time of day to workout. Should I be working out first thing in the morning? Is there a time of day I should avoid? Is there a certain time of day specifically to do cardio or lift weights? I'm trying to get stronger, maybe lose a few pounds, but really just want to be consistent.”
In this shortie episode, I talk about workout timing - and what I recommend may be a hot take! But if you’re looking for a way to make your workouts consistent, then this advice may be exactly what you need!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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When we start thinking about weight loss, what we’re really wanting is FAT LOSS. But so often our pursuit of fat loss is filled with frustration, confusion and defeat. How do I lose fat but maintain muscle mass? Why do the things I did in my 20s not work in my 40s, 50s and beyond? Why is the number on the scale just not moving?
Meet my friend Philip Pape - he’s a nutrition coach and the host of the Wits & Weights podcast, one of the top 25 nutrition podcasts. Today we’re going to dig into the strategies that ACTUALLY work if sustainable fat loss is one of your goals.
Tune in while we discuss:
- Body Composition - what it is and why it matters.
- The difference between “weight loss” and “fat loss”.
- The 3 big guiding principles for true, sustainable fat loss - and how to incorporate them into your life.
While achieving fat loss can often feel like finding the Holy Grail, today’s episode will break it down into simple, attainable steps.
More Resources & Links
Subscribe to Philip Pape’s podcast Wits & Weights here!
Check out my episode on Wits & Weights: Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
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You’ve heard me rave about the short-term and long-term benefits of strength training. And maybe I’ve convinced you that this is the direction to go with your fitness. But what do you do if the desire to strength train runs into underlying bone health issues?
Listener Lex has this very question: “I am a 50-year-old woman who has never strength trained - so I'd be starting from scratch. And I've considered using your program, but you know what stops me? I have osteopenia. And I don't know if I would need to modify the program or how I would go about in a way to address the osteopenia. I don't want to hurt myself any further - I want to get on a fast track to improving it. What are your thoughts?”
Lex, I promise you’re not the only one with this concern!
In this quick episode, I talk about Osteoporosis and Osteopenia and the differences between them, and then I give you advice on the things you should be doing, and the things to avoid to help not only address, but improve your Osteopenia.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
- Increase Bone Density and Prevent (and Reverse!) Osteoporosis
Read this great article on Osteopenia
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Do you feel like with each passing year your body is beginning to fall apart and become less mobile? Movements feel stiff and actions that used to be effortless are now uncomfortable?
I’m often asked, “What can I do to maintain and improve my mobility as I age?” I think the underlying question is, “What can I do to not feel like I’m moving like an old person!”
And the answer is: MOBILITY. And more specifically, JOINT MOBILITY - which is essentially the ability for your joints to move around the way you want them to.
Tune in this week as we discuss:
- The dangers of limited joint mobility
- Four key components of a healthy joint
- Mobility vs. Flexibility
- And finally, the 3 KEY ways to keep your joints healthy, mobile and pain-free!
More Resources & Links
Are your hips tight? Grab Megan’s free Hip Flexor Stretching Masterclass here!
Need help with a fully body functional strength training program? Click here for Megan’s Jumpstart 30 program for beginners!
Need help getting the ball rolling with some simple tips? Get Megan’s FREE 5-Day Jumpstart Tips guide!
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Ask any woman over 40, and they’ll know exactly what you’re talking about. You wake up in the middle of the night feeling like you just dunked yourself in a pool - literally dripping with sweat. But you’re not necessarily hot, you’re actually clammy and can’t get warm.
What the heck is going on here?!
Listener Dawn asks: “Night sweats. Good Lord, woman. I know there are many women that suffer from night sweats. Mine is partially because of the full hysterectomy and the chemo from cancer. But even past treatment and in remission, I now have night sweats tremendously. So that's my question. What can I do?!”
In this shortie episode, I dive into Vasomotor Symptoms - you know them as night sweats, hot flashes, heart palpitations, and even changes in blood pressure. I’m sure it’s no surprise that fluctuating hormones are the culprit - but what exactly is happening in our bodies and want can we do to help manage it?
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Article in Healthline: What Are the Vasomotor Symptoms of Menopause?
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So often we measure our success by decrease - Is the number on the scale going down? Are my clothing sizes getting smaller? But what would it look like to shift our focus to increase? How much weight could I lift? How strong could I get?
Meet Alyssa Ages, who asked herself this very question. She wanted to know how physically strong she could become. And that question led her on a journey of building real strength, becoming a Strongman Competitor, and, at the age of 40, pulling a semi truck.
Alyssa documents her journey to uncover the true meaning of strength in her book Secrets of Giants. This week we sit down and talk about body image, many women’s ongoing fear of “getting bulky”, muscle and bone health with aging, and the confidence that comes with being someone that’s really, really strong.
Get ready for a truly inspirational and empowering conversation that just might change the way you measure success.
More Resources & Links
Grab Alyssa’s book Secrets of Giants: A Journey to Uncover the True Meaning of Strength
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We’ve all been there - you get to mid-afternoon or the end of the day and you find yourself STARVING! And suddenly you want to snack on anything you can find.
Listener Jennifer has been there, too: “I was wondering what strategies you suggest for when I get ravenously hungry, especially in the evenings. When my stomach is absolutely growling I have a really hard time not eating just anything in sight.”
In this shortie episode, I help decode what those intense feelings of hunger mean, and help you discover WHY you’re so hungry. Then we’ll talk about adjustments you can make to help prevent that late evening hunger.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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It’s no surprise that as we get older our bodies start to change. Maybe the most obvious changes can happen around your midsection. It can feel like you wake up one day and suddenly your clothes don’t fit quite the same way. And all the ways you’ve tackled weight gain in the past aren’t working.
While those changes to your midsection can be frustrating, they can also be dangerous.
In this week’s episode we are going to talk all things belly fat.
- Visceral fat vs. subcutaneous fat - what’s the difference and why does it matter?
- Why are women in midlife more susceptible to midsection weight gain?
- Your Belly Fat Action Plan - all the tools you need to combat midlife belly fat!
If you’re in your 40s and beyond and wrestling with midsection weight gain, you’re not going to want to miss this episode!
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Need help getting started with a thorough routine that checks all the boxes? Click here for Megan’s Jumpstart 30 Program for Beginners
Back or hip pain standing in your way? Click here for Megan’s 30-day Back & Hip Fix program.
Episode 280. How To Combat Menopause Weight Gain and Belly Fat
Episode 258. Unlocking the Secret to Better Sleep
https://www.mayoclinicproceedings.org/article/S0025-6196(17)30602-X/fulltext
https://www.jadeteta.com/blog/female-belly-fat-stress-menopause-other-causes
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After listening to all my episodes touting the benefits of strength training, you’ve added weights to your exercise routine. Maybe you’ve been lifting the same weights for weeks now, and are starting to realize that those lunges and chest presses don’t feel quite as challenging as they did when you started. But how do you really know when to grab some heavier weights?
Listener Kristi had this very question: “Hi Megan, I've been working out for a little while now using weights and I'm wondering how to know when it's time to increase the weight - and how much I should increase the weight by when I do move up? Also, do you have any recommendations for the best kind of weights to buy if I'm planning to do this long term?”
In this shortie episode, I break down the best way to know both WHEN and HOW to level up your weights. And I’ve got some recommendations for the best weights to look for and which ones to avoid.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Dumbells I Use And Recommend
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Sometimes, despite all our knowledge, coaching and best efforts, we still find ourselves sidelined with injuries or pain. And suddenly our well-crafted plans and best intentions are out the window as we wrestle with this new reality.
That’s where today’s guest, Brad Williams, found himself. Brad is a long-time personal trainer with more than 14 years of experience who specializes in training the over-40 crowd. Yet, Brad found himself with back issues that led to two separate back surgeries.
Brad and I sat down to talk about his experience with injury, surgery and recovery and how his training has changed.
We dive into:
- What led to his multiple back surgeries and what he might have done differently
- What he learned about his body during the recovery process
- Quality of movement vs. quantity of movement
- The importance of improving quality of movement - especially for people over 40.
If you’re facing pain or recovery, or want to know how to shift your focus from quantity to quality, this episode is just what you need.
More Resources & Links
Connect with Brad and his Over 40 Fitness Hacks Podcast Here!
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“Hi Megan, my name's Terry. I'm 60 years old and I'm trying to get fit. Mostly strength. Where do I even begin?”
The process sounds so daunting - wanting to get started with a new health and fitness focus, but having no clue how to do it.
The reality is, many women in their 50’s, 60’s or 70’s feel like it’s too late to get fit and build strength. But I’m here to tell you it’s NOT too late.
To Terry and every woman wanting to dive into something new, I applaud your courage! And I’m here to help.
In this shortie episode, I outline the first three SIMPLE steps of starting a new fitness routine - one of them doesn’t even require getting off the couch! I promise, it’s never too late to start - as long as you start slow and trust the process.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Listen to Episode 312: Strength Training for Women over 40 - How to Get Started
Read to get started with a beginner-friendly routine? Check out the Jumpstart 30 program here!
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It’s January and everyone is embarking on a new health and fitness routine. Motivation levels are the highest they’ll be all year, and everywhere you look - on TV, social media, or magazines - people are making dramatic fitness goals and lifestyle changes.
Unfortunately, at the same time, I’m witnessing a lot of mistakes being made with these new routines. Mistakes that can easily lead to frustration, burnout and even injury.
In this episode, we’re talking about the THREE most common mistakes that can sabotage your efforts and prevent you from getting the results you ultimately want. And then in each case, I’ll show you how a slight adjustment can take these potential pitfalls and turn them into spring boards to help you stick with those new year’s resolutions.
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Need help getting started for free? Get Megan’s FREE 5-Day Jumpstart Tips guide!
Ready to take the plunge & work with Megan? Check out her signature Jumpstart 30 course for beginners!
Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here!
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Be sure to leave a rating & review - let us know how this show has helped YOU!
It’s estimated that about 1 in 4 people will develop hip osteoarthritis in their lifetime. This happens when the cartilage in your hip joint gradually wears away over time, exposing the bone surfaces and causing them to rub against each other. Not fun.
Listener Heidi struggles with this very condition, and asks: “I have moderate hip osteoarthritis, and my biggest problem is going from that sitting position to a standing position. What can I do during a long meeting, a long flight, or a long car ride to help make that transition from sitting to standing better?”
Heidi, you’re certainly not alone in the struggle!
In this shortie episode, I give you three concrete things you can do to help smooth that transition from long stretches of sitting to standing. And the BIG takeaway that will help ease the pain of hip osteoarthritis!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here!
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As I coach women with their fitness and nutrition, I see a lot of anxiety, depression and lowered moods, and even toxic thoughts that begin to creep in and affect women’s overall health and outlook.
Sound familiar?
Many of us women have a silent mess going on inside of our minds. This mental chaos can have a dramatic impact on our daily mood, and how we show up to take care of ourselves and others.
The reality is, you can have the perfect routine, the perfect meal plan in place, but if your mind is not in the right space, none of it matters.
That’s why I invited Dr. Caroline Leaf on the podcast to talk about our brain, our mindset and our thoughts, and specifically how our mind is intimately connected with our physical bodies. Dr. Leaf is one of the world’s leading experts on cognitive neuroscience and neuropsychology, and is the author of several books including “Cleaning Up Your Mental Mess”.
In today’s episode, we’ll discuss:
- Increased anxiety and depression in midlife and it’s impact on our physical health
- Neuroplasticity - what is it and what can it do for us?
- The 5-step process that can help reduce anxiety and depression - and how to apply them to our daily lives
- The one simple action step you can take TODAY that will make an impact on your own mental mess.
More Resources & Links
Download Dr. Caroline Leaf’s Neurocycle App
Dr Leaf's Book - How To Help Your Child Clean Up Their Mental Mess
Dr Leaf's Book - Cleaning Up Your Mental Mess
Listen to Dr. Caroline Leaf’s podcast here
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Looking to mix up your exercise routine in the new year? Maybe you want to try something different to add a little variety - but you want to make sure it’s helping you meet your goals.
Listener Emily came to me with this question: “Hi, Megan. So what about sprinting? Is this going to increase my muscle mass, my fitness, my power? Or is this just a really hard waste of my time? Thanks so much.”
Ha! Great question, Emily!
In this shortie episode, I define what sprinting is (is it only running?), and what it isn’t. We dive into what sprinting can do for your body, and what it doesn’t do. And we’ll discuss who would benefit from sprinting and whether you need it to reach your goals.
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It’s a brand new year! And everything that did or did not get accomplished for your body in 2023 is water under the bridge. Time to pivot and look forward. Time to create a good game plan to feel physically better than you’ve felt in a long time.
In fact, what if we implemented something that would help you feel younger, stronger, more energetic and significantly healthier in 2024… would you be up for it?
You may be thinking this is it - the silver bullet! The golden ticket! The piece of the puzzle you’ve been missing!
What is it? Is it cold plunging? New supplements? Keto-based intermittent fasting?
In a world of confusing and conflicting health information, which ones can we jump on board with to feel our best?
Well, I’ve got all the information you need to feel your absolute best in 2024. It’s four health goals you can put into practice today - no health food store or special gym membership needed.
Sound enticing? Tune in for the whole scoop!
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Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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We are in that bizarre time of the year - the strange limbo between Christmas and New Year’s where most of the parties are behind us, but our “real life” routine hasn’t started back up again. And maybe we’re facing the reality that we’d like to make some healthy changes for the new year - dial in our nutrition, create a do-able fitness plan, get more active - but we just can’t seem to get off the couch.
Ever been there?
Listener Kim has, and she asks: “Can you talk about ‘getting motivated’? I know all the things I should be doing for my health and wellness, I just really struggle with getting motivated to do them.”
What perfect timing for your question, Kim!
In this shortie episode, I’m going to give you the simple 3-step plan to get motivated - it’s fool-proof! And you’re definitely going to want it as you start the new year.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Register NOW for Megan’s low-impact Jumpstart 30 program! Day One kicks off Monday, January 1st!
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Special holiday episode for you! As this year draws to a close and your plans are beginning to materialize for 2024, you’re probably thinking of what you want to “try and do better” next year:
“I want to try to exercise more.”
“I want to try to eat better and clean up my nutrition.”
“I want to try to improve my balance and core strength and bone density and muscle mass and overall health!”
All great things, but often these intentions turn into “trying and failing”. So, what can you change about your mindset that will ensure your good habits have staying power this time?
Well, it all comes down to changing one little word that is the genesis of a monumental shift in your mindset. Could it be this simple? Ohhhh yes.
Turn this one up if improving your habits and actually seeing results is on your agenda for 2024.
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The Jumpstart 30 Program for Beginners - Register now! Day One starts Monday, January 1st!
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We’ve been talking a LOT about strength training on the show recently.
- Tuesday we had a great episode about how to get started with strength training
- A few weeks ago, I had Lesley McShane on the show talking about the 6 Big Lies about Weightlifting
- Back on episode 303, I broke down how to know how much weight you should lift
But there are still so many questions out there about putting all this advice into practice.
For instance, listener Maria asks: “Can I ask about building up your muscles? You mentioned hitting about eight reps. Eight to twelve reps? How many sets? Just one set? Thanks!”
Great question, Maria!
In this quick episode, I talk about the most efficient way to build muscle, how to maximize the effectiveness of your strength workout, and at what point more isn’t necessarily better.
If you can only make ONE goal for yourself in the New Year, let it be to build muscle - and this episode will help you reach that goal!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Register NOW for Megan’s low-impact Jumpstart 30 program! Day One kicks off Monday, January 1st!
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You know you probably need to strength train - you may have even been encouraged to do it by your doctor. But how in the world do you get started? With weights? With bands? It’s all so overwhelming!
Well, you have come to the right place!
Grab a pen and paper, because I’m about to show you exactly where and how to start in the simplest, easiest ways possible.
We’ll dive into:
- Why you should strength train - especially as you get older.
- How to start strength training SAFELY (ps…it doesn’t actually involve weights).
- A do-able workout to get you started.
- And the absolute EASIEST way to put this all into action!
More Resources & Links
Jumpstart 30 - Register now! Day one starts Monday, January 1st (click for more info!)
Grab Megan’s free 5-Day Core Tune Up program here
Do you nagging back and hip pain? Check out Megan’s Back & Hip Fix program here!
Check out Episode 306. The BIG Six Lies About Lifting Weights as a Middle-Aged Woman
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Sometimes our individual body structure can make certain exercises more challenging - and we need a little expert advice to help us make some adjustments.
Listener Hannah came to me with questions about this very thing: “Hi, Megan. I just have a simple question for you. I am bow legged, and so sometimes it makes it harder for me to do balancing exercises. Any tips? I try to dig my toes in the ground and engage my core, but I'm still a little wobbly. Help!”
In this shortie episode, we talk about “bowed legs” or Varus knees, and how they can become a bigger issue in women as they age. I’ll walk you through the challenges it can create in certain exercises, the alignment adjustments you can make, as well as stretches and strengthening exercises to help you do it!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Ask Megan your burning question here
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FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Making healthy food choices is infinitely harder when you don’t have a plan. Just a little preparation and planning can set you up for mealtime success. But online meal prep experts, with their matching containers and and a full week’s worth of healthy dishes, can make the task feel completely overwhelming and unattainable!
That’s where Laurie Palau comes in!
Laurie is the author of the book Hot Mess: A Practical Guide to Getting Organized, hosts the popular weekly podcast, This ORGANIZED Life and is the founder of Simply B Organized. Her advice has been featured in Real Simple, Better Homes & Gardens & The New York Times.
Laurie is taking her organizational expertise and applying it to the daunting task of meal planning. With her help, we’ll tackle:
- The difference between meal planning and meal prepping - and how to get started!
- Laurie’s TOP 3 favorite strategies for meal prepping - and how to get it done FAST.
- Helpful tips for families with different dietary needs (vegetarian in the house, anyone?).
- How to pivot when a new season of life calls for a new cooking routine.
And as a bonus, we'll dive into how a cluttered kitchen can make healthy eating more challenging - and where to start to get our kitchen clutter under control.
More Resources & Links
Grab more resources from Laurie here at Simply B Organized!
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From smart watches to heart rate monitors to sleep trackers, there is a world of fitness gadgets on the market to help you deep dive into your healthy habits and metrics. In recent months, glucose monitors are cropping up everywhere - but are they really helpful?
Listener Naomi asked that very question: “I'd like to ask a question about a glucose monitor. They seem to be popping up everywhere and seem to promise a lot of results by helping monitor your glucose. I'm just curious what you would have to say about that - whether it would be helpful to have more information and know kind of how your body's reacting to food and whatnot, or whether that's not necessarily something that they can actually do for you.”
Tune into this shortie episode where I deep dive this latest fitness gadget. I’ll explain what a continuous glucose monitor is and how it works. Then we’ll discuss what it monitors, who it might be helpful for, and who can skip it. If you’ve been curious about this latest trend, then this quick listen is for you!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Ask Megan your burning question here
Need help getting started? Check out The Jumpstart 30 Program for Beginners
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It is that time of year! The season of joy, magic, and wonder. It’s also the season of parties, snacks and treats. So how to we fully enjoy the holiday season and still feel good on January 1st?
Just in time for the holiday party season, I have a 4-step Holiday Splurging Plan that will help you navigate all the potential pitfalls of the month ahead. Grab some paper and a pen - you’re going to want to take notes on this one.
Join me as we dive into:
- What exactly is a SPLURGE? The answer might surprise you.
- The “Plan Ahead” plan and how to make it work for you.
- The “pro moves” you should implement now.
- How to keep your head in the game.
And most importantly, the BIGGEST OBSTACLE you need to overcome this holiday season. This one tip alone will help you rethink your seasonal splurges - and set you up for even more success in the new year.
More Resources & Links
Download the free Holiday Splurging Blueprint here!
Listen to Ep. 304: Elastic Eating - What it is and Why You Need It (Especially During the Holidays)
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Pursuing a healthy relationship with food and exercise for ourselves is hard enough. So how do you encourage your family to get on board with the same choices - especially when they’re resistant?
One listener finds herself in this tricky situation: “How can parents help and encourage their teens to eat healthy and exercise, especially if the teens are slightly overweight and aren’t very interested in physical activities and they get irritated when you try to remind them to make healthy choices? We don’t want to give them a complex, but we also want them to be healthy because we love them. So how do we walk that balancing act of giving control of their health over to them, when they aren’t always making healthy choices?”
Such a great question in need of a delicate and graceful approach!
In this shortie episode, I provide tips on how to create a family culture of healthy choices without shame, how to celebrate your child’s own unique design and the importance of taking personal responsibility for the body God has given each of us.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Need help getting started? The Jumpstart 30 Program for Beginners
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Weightlifting - it’s either your favorite way to workout, or you avoid it like the plague. But maybe your reasons for avoiding it are actually myths. There’s a lot of conflicting information - and frankly, flat out WRONG information - out there in the world of fitness and nutrition. And none more persistent than some of the false narrative around weightlifting - especially for women.
If you’ve been around here for any amount of time, you know I’m a huge proponent of weight training for women of all ages. But just in case you need a second opinion, I’ve invited Lesley McShane on the podcast today.
Lesley is a podcaster, writer, author, and ACSM certified personal trainer who is fully committed to encouraging middle-aged women to prioritize their fitness and nutrition NOW to feel better and live happier, longer. Her mission is to help women discover that everything they need to create an epic and healthy second half of life already lives inside them.
Tune in as Lesley and I sit down and discuss the obstacles many women have to weight training, specifically the BIG 6: the 6 big lies that we tell ourselves about weightlifting.
If you’ve been dragging your feet about lifting weights and just strength training in general, this one’s for you.
More Resources & Links
https://lesleylmcshane.com/
Redesigning Midlife Podcast
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The world of supplements can be wildly confusing. With fitness gurus touting the benefits of a seeming alphabet soup of powders, drinks, and shakes things can get overwhelming fast.
Take EAAs and BCAAs - what are they? Do I need them? Am I missing out if I don’t take them?
Listener Gay had this very question: “Closing in on age 60 and it’s becoming more difficult to maintain my muscle mass/fat ratio. Are Essential Amino Acids the pixie dust to increase muscle and faster metabolism? I’m just wondering if this is marketing hype, science, or is it just another quick fix in a powder?”
In this shortie episode, I dive into the science behind amino acids - what they are, which ones we need, and the best place to get them. If you’ve wondered about this particular supplement too, then you’ve come to the right place!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Deeper Dive: Precision Nutrition Article - “What are BCAA’s and Are They Worth It?”
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Elastic eating. I bet you’ve NEVER heard of this. But this concept and mindset shift is exactly how you should eat to consistently stay healthy without getting obsessed about food or having it dominate your thoughts.
And with the holidays upon us, this is the perfect time to swap your “all or nothing” thinking for something more flexible.
Today, I am going to teach you all about how to become an “elastic eater”. This is so important if you feel like you’re always bouncing from strict, rigid habits (and white knuckling your way through them), to totally loose and haphazard eating… or what you probably refer to as “falling off the wagon”.
If nutrition is still a bit of a struggle for you, this episode is for you!
More Resources & Links
Holiday Splurging Blueprint - FREE Download!!
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Lots of great fitness programs - including mine - encourage women to lift heavy weights.
But have you ever been stumped by what exactly constitutes “heavy weights”? And how much weight it too much or not enough?
Listener Lisa had the same question: “I’m wondering what you consider ‘heavy weights’. I’ve noticed you mention that you lift heavy weights 2 times a week. How much do you lift?”
In this shortie episode, we dive into:
- Debunking the myth that lifting heavy weights will make you “bulky”.
- Why muscle mass gets even more important as we age
- The ideal combination of weight and reps to build strong muscles
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
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Ask Megan your burning question here
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Fascia. This buzzword has been making the rounds in the fitness industry, but it still seems to be a mystery. What is it? Where is it? How does it impact my health and fitness?
If you’re always dealing with pain, tension, body stress, maybe even headaches, learning more about your fascia might be a great place to start. And who better to help you out than the fascia queen!
This week on the podcast I talk to Jill Miller, C-IAYT, ERYT, YA-CEP fascia expert, with 30 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management.
Jill is the former anatomy columnist for Yoga Journal, has been featured in New York Times, Wall Street Journal, Shape, Women’s Health, O, the Today Show, and is a contributing expert on the Oprah Winfrey Network. She is the author of several bestselling books, including her newly released Body by Breath: The Science and Practice of Physical and Emotional Resilience.
Jill and I sat down to talk all about pain, fascia, posture and even breathing.
- What is fascia and self-myofascial release? What are the benefits?
- Guided breathing exercises, and when and how to use them.
- The one simple thought or tip that everyone should implement.
More Resources & Links
www.tuneupfitness.com
Jill’s massage balls: https://www.tuneupfitness.com/shop
Jill’s new book, Body By Breath: https://www.tuneupfitness.com/shop/books-accessories/body-by-breath-book-jill-miller
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Have you ever looked in the mirror or pulled on a pair of jeans and felt good about your progress, only to have all that confidence evaporate when you step on the scale?
At what point do you become satisfied with how you feel instead of chasing a specific number on the scale?
Listener Kristi finds herself in this very spot: “I’ve been trying for some time now to get off 10-15 pounds, and it seems like, it’s just not happening. My body just does not want to release that weight. I have to admit that I would feel better if I weighed a certain amount, but I’m not necessarily overweight or unhealthy, I would just feel better looking at a different number on the scale. So at what point do you just say, okay, this is my new weight?”
Thanks for your honesty, Kristi - you’re not alone!
In this shortie episode, I’ll tackle:
- The mindset fork in the road where Kristi, and lots of women, find themselves as they make progress.
- “Vanity pounds” and what it REALLY takes to shed them.
- A better way to measure where you are and where you want to be
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
- The REAL Secret to Losing Weight and Keeping it Off (backed by Harvard Medical)
216: The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
- The Shocking Truth About Weight Loss
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It’s easy to jump into a new habit or lifestyle change with excitement and motivation. This is the time I’m going to stick with it and things are really going to change!
But we get a few weeks down the road, and all that enthusiasm starts to fade. I mean, making a lifestyle change is HARD.
And progress feels soooooo slooooooow.
So what’s the real and honest timeline for results and what are realistic expectations?
Today’s episode is a good reality check for when you’re not sure if what you’re doing is working. I’ll break down what I like to call the “Results Rule of 3’s” - what results you can expect to see at 3 weeks, 3 months, and 3 years of consistently showing up and doing the thing.
Change takes time - but knowing the results milestones to look for along can make all the difference!
More Resources & Links
FREE 5-Day Core Tune Up - This 5-Day course will improves your core strength, creates better alignment, and relieves back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
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Did you know that 63% of Americans start their day off with coffee? And many of them enjoy their morning hit of caffeine light and sweet. But could that delicious coffee habit be derailing your healthy choices?
Listener Dondi asks: “I would like to know a good substitute for coffee creamer. I love my morning coffee, sweet and creamy, and I'm just looking for healthy alternatives and just curious what your thoughts are.”
Maybe you’ve wondered the same thing!
Grab your morning coffee and take a listen:
- I’ll review our Basic Healthy Eating Habits - and where that sweet and creamy cup of coffee falls in the mix.
- We’ll discuss WHY your coffee may or may not being impacting your overall healthy choices
- And finally, I’ll give you some tips and coffee-creamer alternatives to consider
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Too many women live with some form of chronic pain, and have just written it off as “normal”. They deal with it, work around it, try to medicate it, and ultimately believe that this is how their body is now.
But what if I told you it didn’t have to be this way?
This week I sit down with Dr. Jen Fraboni, an internationally-renown physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. In 2019, Jen was named one of the top 50 most influential healthcare professionals and she currently co-hosts "The Optimal Body Podcast”, with her husband, who is also a Doctor of Physical Therapy.
Listen in as we discuss:
- The dangers of not dealing with your pain
- Sciatica and SI joint pain - how are they different and how to deal with them
- Something everyone should be doing to help reduce overall pain
If you or someone you love is dealing with chronic pain - especially sciatica or SI joint pain - then don’t miss this important episode. It just might provide the answers and relief you need.
More Resources & Links
Jen.health
Jen’s NEW Pelvic Floor Program: jen.health/pelvicfloor
Listen to Jen’s Optimal Body Podcast
Need help getting started with good, functional core training? Grab Megan’s FREE 5-Day Core Tune Up here!
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We often spend a lot of time building our strength or improving our cardiovascular health - but what about our balance?
Balance is one of the 6 important aspects of fitness, but it’s often completely overlooked and not intentionally trained, until you realize how bad it is!
Crystal trains with me, and asks: “I started Jumpstart30 at the beginning of the year, then Jumpstart60, and now I’m in GetStrongX. Despite doing this for awhile now (and loving it, btw!) I’m still super wobbly with any kind of single leg deadlift. I can’t do any version of them without holding onto something to keep from falling over. Any tips on how I can improve my ability to do this exercise?”
In this shortie episode, I’ll break down the two types of balance and how to start improving them both. Then we’ll walk through those pesky single leg deadlifts, and I’ll show you how to stay balanced while performing them - and how those balance strategies translate to other exercises as well!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources & Links
Ep. 294. Easy Ways to Improve Your BALANCE & Prevent Falls
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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Life is a full-contact sport. And many professions can take an even greater physical toll on your entire body. Being a nurse, teacher, doctor, dental hygienist, holding a desk job, even being a mom can begin to cause chronic pain and affect your quality of life.
This week I’m sitting down with MaryEllen Kiser, a 49-year-old teacher and mother of two, who struggled with excruciating back and hip pain for years. Despite her own best efforts and the help of specialists, she couldn’t find relief for her pain. Her journey from suffering to healing is filled with twists and turns - determination, frustration, discouragement, and ultimately HOPE.
If you or someone you love are going through a season of physical pain and the idea of relief feels hopeless, listen to MaryEllen’s story. Her experience may just be the hope you need to discover healing for your own physical pain.
More Resources & Links
Click here to learn more about the Back and Hip Fix program
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It’s no surprise that pregnancy does a number on our abs. But can you address those issues 5, 10 even 20 years later?
Listener Bobbi finds herself in this very situation: “So, I suspect that I still have some diastasis recti from years ago (my kids are in their early 20’s now). I have heard that there are certain exercises that people with diastasis recti should not do. What are those? I don’t want to make it worse.”
If you’ve had kids - whether 1 year ago or 20 years ago - this quick episode is for you.
In seven minutes we’ll define diastasis recti and tackle exercises that help heal it - and which ones to avoid!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
FREE 5-Day Core Tune Up course
Ask Megan your burning question here
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Statistically, every second of every day an older adult (age 65+) suffers a fall in the U.S. I did the math for you - that’s 86,400 falls each day! That’s 31 million falls a year - and women are falling way more often than men.
But what if I told you it didn’t have to be that way.
Today is part two of a little mini-series, and I’m kind of doing these backwards. Last week we tackled steps you can take to make sure you don’t get severely injured if and when you fall. This week, you’re going to learn how to prevent falls from happening in the first place.
Tune in as I discuss:
- Why falls happen - and why we’re more prone to them as we age.
- The three specific areas to improve to help prevent falling.
- Simple exercises to start now that will help keep you safely on your feet and on the go!
Don’t let yourself become a falling statistic! Grab a pen and get ready to learn how to stay safe and active as you age!
More Resources & Links
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Follow Megan on Instagram
It’s one thing to have a nutrition plan in place when you’re home and in your routine. But what happens when you need to hit the road?
Listener Kathleen find herself in this very spot. “My husband and I are taking a road trip for about a week, and I wanted to know what your suggestions would be on packing healthy snacks while we’re driving, and also healthy snacks in the evening. We’ll be bringing a cooler. What would I pack on a road trip?”
I think we’ve all been there!
Take a listen while I break down how to transfer your usual eating strategy to a travel situation. And then grab a pen and jot down some easy road-trip foods that will keep you feeling good while traveling.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources and Links
The Jumpstart 30 Program for Beginners
Ask Megan your burning question here
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Falls are the leading cause of injury and injury death among Americans 65 and older. In fact, one out of four older adults will fall each year in the United States.
While the statistics are sobering, the reality is that falling does not have to automatically equal serious injury.
In this week’s episode, we’ll look at the risks associated with falling as we age. And then we’ll dive into the things you can begin doing NOW to dramatically reduce your risk of injury if you fall.
Grab some paper and take notes - this is a good one:
- Bone density - what is it, how we lose it, and ways to protect it
- The critical one-two punch of joint mobility and muscular strength
- What is “unguarding” and why it’s important post-fall
While you can’t predict if and when a fall will happen, you can prepare now to help prevent a simple fall from having a major impact.
Have a friend of loved one who might benefit from these fall-prevention tips? Share this episode with them!
More Resources & Links
Episode 268. Increase Bone Density and Prevent (and Reverse!) Osteoporosis
YouTube video with guided body scan at the end: Bedtime Stretches to Improve Your Sleep
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Some nutritional swaps are pretty clear - like choosing fruit over “fruit” snacks. But what about the ones that aren’t so clear cut, like fruit juice.
In today’s shortie episode, Sarah asks: “I like to have a glass of fortified orange juice with with my breakfast each morning. Can this substitute for the glass of water with breakfast?”
Like so many things surrounding our health and nutrition, the issue isn’t black or white - and answer may surprise you!
Take a listen as we discuss fruit juice, water and all things hydration.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources & Links
Episode 264. Staying Hydrated - Four Ways You May Be Drinking Water Wrong
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Self-care encompasses all areas of our life, including our physical, mental, emotional, and spiritual health. But there’s probably an area you haven’t considered - a healthy sex life.
Today on the podcast I’m joined by Amanda Louder, a Certified Sex & Marriage Coach who helps Christian men & women overcome the obstacles that stand in the way of a more intimate relationship. She is also the host of the Sex for Saints Podcast that has over 1 Million Downloads!
Do you have questions about what a healthy sex life looks like?
Take a listen as Amanda and I tackle:
- What is the connection between sex and self-care?
- What does a healthy sex life look like?
- How does our sex life change as we get older and how do hormones play a role?
- What ONE THING can we do today to experience an improvement in this area of our lives?
Don’t miss this fascinating conversation about an often overlooked piece of our self-care puzzle!
More Resources & Links
www.amandalouder.com
Sex for Saints podcast
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It’s impossible to be on social media without hearing about the overwhelming benefits of Intermittent Fasting for women in midlife. But do the results actually match the hype?
Listener Carrie asks: “I have a question around fasting - what are your thoughts on the best ways to implement it? How do you keep up with your nutrition? How does it affect your body and would you recommend it?”
If you’ve wondered the same things, then this quick episode is for you!
- I’ll walk you through my own history of an unhealthy relationship with food.
- We’ll discuss what happened when I tried Intermittent Fasting.
- I’ll provide real life insight into whether Intermittent Fasting might be right for you.
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
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Do you dread working out and struggle to get motivated? Are you always hoping your workouts will change how you look, and it’s just not happening?
So frustrating!
Listen in as the tables are turned, and I’M INTERVIEWED by Dr. Tabatha Barber on the Gutsy Gynecologist podcast!
She asked me why women often have such a strong negative association with exercise, and why, because of that, we struggle with motivation and consistency.
Not only that, but women everywhere are frustrated and discontent in their bodies. They look in the mirror and wished more than anything that their body looked different. We discussed how women can overcome these negative feelings and finally be content in their own skin.
In this conversation we cover topics like:
- How to change your negative association with exercise and overcome the perpetual “dread” of working out
- What is exercise and how will it matter 30, 40, 50 years from now
- The 3 main body types - what are they and which one are you?
- My favorite tips for enhancing each body type and what you can be focusing on RIGHT NOW.
If you enjoy this and have an aha! moment, be sure to pass it along to a friend that you know will love it, too.
More Resources & Links
Find out your body type! Take the FREE Body Type Quiz now!
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
The Jumpstart 30 Program for Beginners
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Nothing’s worse than being sidelined by back pain! But how can we tackle our daily activities - think Costco boxes, Amazon packages, and wiggly kids and grandkids - without fear of hurting ourselves?
Listener Nicole asked the same thing: “I’ve hurt my back several times in the past when picking something up off the floor. So now, I’m always nervous when I have to do it. What are your tips on how to lift objects without hurting my back?”
Maybe you’ve had the same question! In this shortie episode, I discuss why moving cautiously can actually backfire, the best way to SAFELY lift items off the ground, and how to train to protect your back for future lifting!
You’re not going to want to miss these tips that you can put into practice TODAY!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Experiencing a weak and achy back? Click here for Megan’s Back & Hip Fix program!
Ask Megan your burning question here
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Did you know the average adult will go on a diet nearly 160 times over the course of their life?
That’s 160 times we…
- reach a breaking point with our bodies
- choose the latest diet that promises results fast
- struggle through rules, restrictions and frustrations
- ultimately give up because it’s not realistic or sustainable
- find ourselves back at square one feeling defeated
It’s no secret that we all have real goals for our bodies. But when our desire for change runs into fad diets, inconsistent eating habits, overeating and emotional eating we often find ourselves right back on the diet roller coaster all over again.
But what if you didn’t do that anymore?
On today’s episode, I have Sabrina Magnan, an Intuitive Eating Health Coach and host of the Live Unrestricted Podcast. And this topic is her specialty - helping chronic dieters find freedom from overeating, binge eating, emotional eating and food obsession by healing their relationship with food & their bodies.
If you’re always bouncing from one diet to the next, this episode is for you!
More Resources & Links
https://sabrinamagnan.com/
Follow Sabrina on Instagram here
Sabrina’s Food Freedom Academy
The Live Unrestricted Podcast
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
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Struggling with low back pain? What if the key to improving a cranky back was actually in your hips?
Listener Heather asks: “My low back has been flaring up like crazy lately. I went to the chiropractor and showed him where I hurt, and he mentioned that my psoas muscle could be to blame. So, can you explain this to me - why would my psoas muscle make my back hurt? And then what should be my game plan to help this?”
Thanks for asking, Heather! Take a listen to this quick episode chock-full of tips to help tackle low back pain.
- I’ll explain exactly what the psoas muscle is and why it might be causing you back pain.
- We’ll review stretches and exercises that can both treat current pain and help prevent future flare-ups.
- I’ll teach you tricks for trigger point release that can help relieve pain (spoiler: you’ll want your foam roller handy!).
You don’t have to live with back pain - and I can help you tackle the issue at the source!
Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Experiencing constant back pain & need targeted stretching relief? Click here for Megan’s Back & Hip Fix program!
Ask Megan your burning question here
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We are constantly bombarded with information and strategies on how to lose weight. But what do we do when we feel satisfied with the progress we’ve made and want to just maintain it?
In this shortie episode, listener Celine asks: “My issue right now isn’t so much losing the weight… it’s maintaining where I’m at and keeping it off, WITHOUT OBSESSING.”
Maybe you’ve had the same question! Let’s discuss:
- The 3 modes when it comes to achieving any sort of progress in your body.
- The challenge of finding the sweet spot in “Maintenance Mode” - What does this require?
- Riding the health pendulum - does it ever stop swinging?
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Links & Resources for you!
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
Ask Megan your burning question here
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Hormone imabalances? Estrogen dominance? Heavy periods? Poor gut health? Adrenal fatigue? Holy-moly, we’re covering it ALL today on the podcast in one concise, super-informative conversation!!
If you’re peri-menopausal, post-menopausal or simply suspecting that “something is up” and you’re not getting very good answers - stop everything and listen to this episode.
Dr. Tabatha Barber joins me on the show today, and she is the powerhouse behind the Gutsy Gynecologist podcast. Dr. Barber, a triple board-certified gynecologist and functional medicine expert, is working to bridge the gap between traditional gynecology and functional medicine, helping women uncover the real reasons behind their symptoms.
In this episode, get ready to:
- Discover the shocking link between your gut health and the health of your ovaries and uterus
- Learn two game-changing lifestyle tweaks tailored for women in their 40s, 50s, and 60s.
- Find out the not-so-helpful advice that you might be hearing from your doctor
Turn up the volume and grab a notepad, because this conversation is packed with insights that might have you hitting that replay button!
Defintely share-worthy, too!!
More Resources & Links
Learn more about Dr. Tabatha here: https://drtabatha.com/
Listen to the Gutsy Gynecologist show here: https://thegutsygynecologistshow.buzzsprout.com/
Follow Dr. Tabatha on IG here: https://www.instagram.com/thegutsygynecologist
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Have you ever walked out of the doctor’s office frustrated because your cholesterol numbers don’t seem to reflect your healthy choices? Are you looking for ways to move those numbers in the right direction without medication?
Listener Kristen found herself in this exact situation, and asked: “Before my doctor tries to put me on medication, I want to try to lower my cholesterol naturally. Which foods are best and what are your thoughts on supplements?”
In this shortie episode, I provide tips on:
- The ONE thing that will have the greatest impact on your cholesterol.
- Nutritional choices that help lower cholesterol, and which ones negatively affect those numbers (including the surprising food you can continue to enjoy!).
- Supplements that are worth considering.
If you’re looking for quick tips on how to move your cholesterol numbers in the right direction, this episode is for you!
💥Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More ResourcesReady to improve your lifestyle are start working with Megan? Check out The Jumpstart 30 Program for Beginners
For more info on supplements that may help lower cholesterol, read this article: https://www.todaysdietitian.com/newarchives/1117p16.shtml
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Are you entering midlife and experiencing some weight gain, especially in your midsection? Are you doing all the things that seemed to work in your 20s and 30s, but not getting the same results?
You’re not alone! Wrestling with your body’s changing needs in your 40s, 50s and beyond is a common struggle. And finding solid, accurate and reliable solutions can feel overwhelming and discouraging.
In this episode, we’re examining three common myths around midlife weight gain. Then we’ll debunk them and shed some light on the truths behind menopause, weight struggles, and that stubborn belly fat.
Plus, you’ll hear from real women working to adjust their mindset and habits in order to address their changing midlife bodies and needs.
More Resources & Links
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Episode 276. The Hidden Toll: Stress’s Silent Physical War on Women
Episode 258. Unlocking the Secret to Better Sleep
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Do you find that you make time for your workout, but then spend the rest of the day sitting at your desk?
To feel our best, our bodies need more movement than just a couple of workouts a week - especially if the majority of our day is sedentary.
In this shortie “Ask Megan” episode, I explain how sitting all day negatively impacts your body. And I provide tips for increasing your movement throughout your work day, as well as specific exercises you can do both seated and standing to stay loose and activate your muscles.
Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
For more quick & easy stretches - Follow Megan on Instagram
Do you have ongoing back or hip pain? Check out Megan’s signature Back & Hip Fix program today!
What happens when tragedy strikes or life makes a sharp left turn from the path you were on? How do you create or maintain self-care habits in the midst of the storm? In this episode, I have a deeply moving and inspiring conversation with Keli Martin, a remarkable mom of 6, who opens up about her journey through grief and how she adjusted her self-care habits to help sustain her in the midst of the darkest moments.
In this episode:
- Keli shares the heart-wrenching story that propelled her into survival mode.
- We discuss the habits and strategies Keli had already established, and how those evolved and sustained her during the deepest valleys of grief.
- Keli updates us on her life today, sharing the ongoing challenges, sources of hope, and moments of joy that define her journey forward.
Don’t miss Keli’s inspiring story of heartbreak, resilience and hope!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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Are high intensity workouts best? Should a workout make you sweat to be effective? Are light intensity workouts a waste of time?
In this shortie episode, I’m answering listener Megan’s question: “When I have time to workout it’s hard for me to choose anything other than a high intensity workout or something with heavy weights. I always feel like the harder workout is better. I’ve always struggled with this and at times it has caused me to burnout and also have injury. Could you give me some tips about this?”
We’re going to debunk myths about high-intensity workouts and give you a clear understanding of:
- The 6 different aspects of your fitness (ALL 6 are equally important)
- How to make your high-intensity workouts even MORE effective
- The one thing you may need to “train” more than anything else
If you struggle with the “all-or-nothing” mindset with your workouts, this episode is for you!
Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Join me in Jumpstart 30 to experience a balanced, beginner-friendly fitness routine!
Ask Megan your burning question here
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If you're feeling the weight of daily stress and wondering about its toll on your body, tune in immediately!
Elizabeth Andreyevskiy is a renowned stress coach, helping overwhelmed women navigate their often hectic lives with a sense of calm and patience. In this episode, she answers burning questions like:
- What are the real physical impacts of chronic stress on women's bodies?
- Why do so many of us feel guilty about carving out time for self-care?
- Are there de-stressing activities that might be doing more harm than good?
- How can self-care actually reduce the physical symptoms of stress?
- Is it possible to completely shake off the weight of stress?
Elizabeth offers tangible solutions that will help you reduce the physical impact of stress on your body.
More about Elizabeth: Not only is she a trusted stress coach, but she's also the host of the "Emotionally Healthy Legacy" podcast, which has been lauded for its insightful discussions on mental well-being. Elizabeth's unique approach has changed the lives of countless women, giving them the tools they need to live more peaceful, balanced lives.
Get ready to transform your relationship with stress and embrace a healthier, more relaxed you!
More Resources
https://www.emotionallyhealthylegacy.com/
Elizabeth's FREE gift for podcast listeners! https://www.emotionallyhealthylegacy.com/selfcaresimplified
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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Is there a right and wrong way to leverage accountability partnerships? Oh yes. In fact, there is a formula to follow to ensure you actually successful!
In this quick, insightful episode, I’m answering listener Heather’s question: Do you have any tips or strategies on being successful with accountability partners?
So we’re going to tackle how to effectively utilize accountability partnerships (without offloading responsibility!)
You're going to learn:
- The real meaning of 'accountability' (this may surprise you!)
- How to choose a trust-worthy accountability partner and set expectations for your partnership
- Other layers of accountability that are just as valuable as partnerships
Here is the “Accountability Partner Formula” mentioned in this episode:
“My goal is to ___ . In order to reach this goal, I need to do ____ . This is hard for me, and I would really appreciate your help staying on task with these things I need to do. Can you help me by ____?“
Send this episode to your accountability partner and set yourself up for success!
Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
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It’s easy to get overwhelmed and feel like HUGE SHIFTS in your life would be needed to see and feel a difference in your body. But in this 2-part series, you’re learning that BIG OVERHAULS are not necessary at all!
There are 6 very small changes that you can make to your everyday life that WILL help you feel young and pain free.
Last week, in Part 1, you learned about 3 movement-based habits to try everyday. This week, you’ll learn the 3 nutrition-based habits that you can begin implementing right away.
If your body has been feeling old, cranky and achy, put these very simple tips into practice and you’ll feel amazing in no time!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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Is it possible to increase your protein intake and NOT simultaneously gain weight? YES!
In this shortie episode, I’m addressing a very common nutrition concern among women - whenever they try to increase their protein intake up to the recommended amount, they end up “packing on the pounds”.
You’re going to learn:
- The ideal amount of protein for women and what that actually relates to in a real meal
- The Big 2 Reasons why adding more protein to your diet might make you gain weight
- Exactly what to think about with your meals to ensure you’re reaching your goals
Taking listener questions!!! Do you have a question about your self-care that you need help with? Just head to www.vigeofit.com/ask to submit your question, and I’ll answer it for you on an upcoming Friday episode.
More Resources
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Ask Megan your burning question here
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Do you ever feel old, achy and zapped of energy? Do you creak and groan - perhaps even just jokingly - when you get up and down? Is your body looking and feeling older than you’d like?
No doubt you WANT to feel young and energetic again, but you just don’t have the bandwidth to implement some big changes. What you need are some really simple habits that you can easily do every day that will help you instantly feel younger and pain-free.
In this episode, which is Part 1 of 2, we’re diving into some simple movement-based habits that you can start doing TODAY that will:
- Improve your blood pressure, blood sugar and reduce your stress so you feel younger and healthier
- Increase your posture and core strength, improving the way you move throughout the day
- Bring your vibrance back in just minutes without doing anything drastic
Whether you’re 40 or 80, practicing these small tips every day will do wonders for how you feel!
More Resources & Links
The Jumpstart 30 Program for Beginners - Build your strength; Improve your balance and mobility; Get your life back
FREE 5-Day Jumpstart Tips Guide - Get started with simple healthy habits in just 5 days
FREE 5-Day Core Tune Up - Build your functional core strength with this easy, follow-along program
The Back & Hip Fix program - 30-day program to eliminate back and hip pain for good!
Follow Megan on Instagram
The protein recommendations for women always sound ridiculous. That’s SO much protein! How is it even possible to eat that much, especially if you don’t like meat?!
Podcast listener, Bonnie, sent me this question this week: “I’d like to hear you talk about ways to ensure adequate daily protein intake for women who don’t eat meat - like beef, pork chicken, etc. This is me, but I do eat fish, eggs and dairy.”
In this quick episode, I cover:
- How much daily protein is ideal for women
- Good plant-based sources of protein
- Practical strategies for eating enough protein even as a (mostly) plant-based eater
- How to NOT become an obsessive macronutrient counter in the process
If you think your protein intake might not be where it should be and you need some ideas, listen to this!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
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Janelle, a mom of four, was miserable in her body. Her wedding ring didn’t fit, she didn’t recognize herself in pictures anymore and her back constantly hurt. Feeling fat and in chronic pain, she found herself overwhelmed by how and where to start.
In this episode, you’re hearing Janelle’s real story, smack-dab from the messy middle. This is not a dramatic “before and after” tale, but rather a vulnerable look at how challenging this journey with your body can really be.
You’ll laugh. You’ll be encouraged. You’ll be inspired.
And you’ll be reminded of what the obvious yet ALWAYS overlooked solution to your self-care struggles is.
More Resources and Links:
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Megan’s revolutionary Back & Hip Fix 30-day program
Follow Megan on Instagram
You know you should be eating more veggies, but for whatever reason, it’s a constant battle for you. You don’t particularly like vegetables and have a hard time making them a priority on a consistent basis.
In this shortie episode, I provide tips on exactly how to:
- Eat the right amount of veggies every day
- Discover vegetables that you actually like (so it’s not such a dreadful chore!)
- Easily incorporate veggies into your meals all day long
Tune in and take notes! This one is highly actionable.
Do you have a burning question like this one that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
If you are a woman, bone health and osteoporosis should be on your radar! Just like muscle mass, bone mass is something you can lose dramatically as you age, severely impacting your quality of life for many years to come.
The good news is that Osteoporosis, and its precursor Osteopenia, is NOT inevitable - and you’re NOT doomed if you’ve already been told that you have low bone density. There are some simple steps you can take now to build strong, dense bones for life.
In this episode, you’ll learn:
- Why Osteoporosis is called the “Silent Disease” and why women are far more prone to developing it
- How to stop bone loss in its tracks
- The three important steps you can take NOW to build strong, dense bones
This is a must-listen for all women that truly care about their long-term health!
More Resources & Links
The Jumpstart 30 Program for Beginners - Build your strength; Improve your balance and mobility; Get your life back
FREE 5-Day Jumpstart Tips Guide - Get started with simple healthy habits in just 5 days
FREE 5-Day Core Tune Up - Build your functional core strength with this easy, follow-along program
The Back & Hip Fix program - 30-day program to eliminate back and hip pain for good!
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If you’re trying to lose weight, boost your protein intake, or just dial in your nutrition, are food tracking apps the best method to help with that?
Food tracking apps can help you measure calories, macronutrients and micronutrients. But they can also create a huge void in your healthy eating skills, and you may feel strapped to your app to always help keep you on track.
On today’s Ask Megan episode, I’m answering Stacie’s question: “Do you suggest that we track our food in My Fitness Pal (or other food tracker) to see if we are hitting enough protein? I’ve heard you mention to shoot for at least 20-30 grams of protein per meal. Is using an app the best way to track that?”
In this shortie episode, I’m answering this question and more. You’ll learn HOW to eat in a way that allows you to become a wise, healthy eater for life.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
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FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Ask Megan your burning question here
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Do you struggle to feel confident in your clothes and get frustrated every time you look in your closet?
In this episode, former Hollywood stylist turned virtual stylist, Jammie Baker, shares her insights on how to dress for your body type with confidence. Jammie is sharing the connection between dressing well and self-care, and how your mindset plays a crucial role in feeling confident in your clothes.
You’ll also get tips on:
Tune in to learn about the power of style and how it can help you feel empowered in your life.
Favorite quote: “You’re never going to dress a body well that you don’t treat well.”
More Resources
Grab Jammie’s FREE styling resources (including her Body Shape Guide!) here: https://www.jammiebaker.com/hello
Follow Jammie on Instagram here: https://www.instagram.com/jammiebaker_/
Find out your body type! Take Megan’s FREE Body Type Quiz now!
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We’ve always been told that strength training is what you do when you want to tone and build muscle, while cardio is what you do when you want to lose weight, especially excess body fat.
But is that actually true?
In this quick “Ask Megan” episode, I’m breaking down what your routine should look like if you want to see weight loss, and how the cardio vs. strength training pieces all fit together.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Follow Megan on Instagram
Are you drinking your water WRONG? Of course you want to be healthy and feel your best, and drinking water is definitely part of that equation. But you’re probably making at least one of these 4 common mistakes when it comes to your hydration and drinking water!!
In this episode, you’ll learn:
- What water does for your digestion, metabolism, cellular health, and more
- Why treating water as an afterthought has such a dramatic impact on all of your food choices
- The 4 most common water drinking mistakes women make ALL THE TIME
Tune in for a simple, doable approach to making sure your water intake is where it should be!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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Can’t get your habits to sync up? For most women, focusing on good fitness habits means the nutrition habits take a back seat. And then as soon as you dial in your eating choices, you realize your exercise routine has fallen to the wayside. So frustrating! It’s like you’re bouncing back and forth and can’t make any progress.
In this shortie episode, I provide tips on exactly how to dial in your fitness AND nutrition habits at the same time.
This is the easiest way to make sure you’re prioritizing both major aspects of your self-care without feeling overwhelmed and frustrated.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
Follow Megan on Instagram
Do you struggle with consistency and sticking to your routine? Most likely, you’ve got all the best intentions in the world and know what you SHOULD be doing - you just can’t stick with it!
Don’t let yourself get too discouraged. Being consistent with a fitness and nutrition routine is one of the hardest things in the world to do. But we want to make it easier.
In this episode, Liz Revilla joins me again as we discuss what works and what DOESN’T work when it comes to getting more consistent with your healthy habits.
If you’re sick of the yo-yo lifestyle and really need some help sticking with your routine, the tactics in this episode will be extremely beneficial for you!
More Resources
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Ask Megan your burning question here to be featured on an upcoming episode!
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Headaches following a workout is unfortunately a fairly common thing. It’s often called an Exertion Headache or Exertional Headache, and can sometimes even trigger migraine symptoms.
Podcast listener Marie reached out with this question: “Have you had anyone get migraines after exercise? I’m trying to figure out how to tweak workouts to not cause this, it’s super discouraging! I’m getting a migraine every time I exercise, it usually starts about 6-12 hours afterward then unfortunately lasts about 5 days (my normal length). Maybe I’m pushing too hard, it just feels SO good to get a good, sweaty workout!”
In this shortie episode, I’m giving three solutions to try that are really simple to implement, but can make a BIG difference for those headaches!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Why is your muscle mass so important and what can you do to prevent muscle loss if you’re over 40?
It’s extremely common to lose muscle mass as you age, and in some cases you might even be diagnosed with something called sarcopenia - an age related, involuntary loss of skeletal muscle mass and strength. It can begin as early as in your 40s and it’s one of the most important causes of functional decline and loss of independence in older adults.
Muscle loss is extremely common, BUT it is NOT inevitable! There are some very clear things you can do to prevent it from happening and even build your muscle back up if it has already happened.
This podcast episode breaks down exactly what you can do starting today to prevent muscle loss - whether you’re 35 or 65!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Back & Hip Fix 30-day program - Strengthen your core, improve your mobility, and eliminate back & hip pain in just 30 days!
FREE 5-Day Core Tune Up - Dramatically improve your functional core strength, create better alignment, and start to feel relief from back and hip pain!
Getstrong 30 - 30-day introduction to strength training for beginners
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Summertime is here, and with it comes “Vacation Mode”! It’s so easy to accidently overindulge while you’re on vacation, whether it’s eating too much or drinking too much.
Podcast listener Kathleen is traveling to a very hot part of the country and is anticipating a lot of food and beverages being consumed on her trip. She asks: “What advice do you have to stay on task and to just not go overboard?”
In this shortie episode, I provide tips on exactly how to maintain your nutritional control while on vacation, without restricting or missing out on the fun!
Do you have a self-care question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources
Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Prepare to have your mind blown. If you want to consistently have deep, restful sleep every night, listen to this now!
Dr. Matthew Brock is one of the most reknowned doctors of Sleep Medicine in the U.S. today. He’s helping us with questions like:
- What to do when you can’t fall asleep and/or when you can’t STAY asleep (and why this happens)?
- Why do we sometimes wake up several times a night?
- How much “deep sleep” do we need each night and how can we increase this “deep sleep” stage?
- Is it possible to “make up” sleep, and how beneficial are naps?
He also explains the big difference between “Sleep Therapy” and “Sleep Hygiene” (I bet you didn't know this!)
More about Dr. Brock: Lieutenant Colonel Matthew S. Brock is the Medical Director of the Sleep Disorders Center in San Antonio, which is the largest sleep center in the United States Department of Defense. He also serves as the Sleep Medicine Consultant to the U.S. Air Force Surgeon General and is an Associate Professor of Neurology at the Uniformed Services University. Dr. Brock is a leader in clinical medicine and research in the Air Force and has received countless awards for his work in this field.
Needless to say, prepare to have all of your sleep struggles solved!
More Resources
CBT-i Coach app on Google Play
Insomnia Coach app
MZOO Sleep Mask
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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Do you have a hip that pops, clicks or clunks when you move it? Especially when you’re on your back and your legs are up in the air?
Often called “Snapping Hip Syndrome”, this hip issue can usually be completely fixable.
This week, I’m answering listener Emily’s question: “Do you have any suggestions for tight hip flexors that click when I’m doing core work on my back, such as Pilates?”
In this shortie episode, I provide tips on exactly:
-
Why your hip clicks and if you should be concerned
-
What causes this sensation in your hip
-
Specific movements that you can do to eliminate the issue
Even if your hips don’t pop, click or clunk right now, this episode is great for any tight-hip-sufferer!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources:
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength
Ask Megan your burning question here
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Walking is probably THE MOST COMMON form of exercise among women. But is it enough? Can having a consistent walking routine keep you feeling young and pain free?
In this episode, you’ll learn the truth about walking - what it can do for your body and what it can’t do.
You’ll walk away knowing EXACTLY where walking should fit into your fitness routine and how you can feel strong and healthy at any age!
More Resources & Links The Jumpstart 30 Program for Beginners
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Follow Megan on Instagram
Can’t feel your abs firing and engaging when you do core exercises?
This week’s question comes from listener Judy: “I can tell that my core is really weak, and I want to strengthen it because I know it’s causing a lot of issues for my back and for my hips. But it feels like whenever I do ab exercises, I just can’t feel those muscles firing. What am I doing wrong?”
In this shortie episode, I’m breaking down:
- What’s actually required for a muscle to “flex”
- Muscle atrophy and what causes it
- The BEST way to get your core muscles to properly engage again
Strong core, here you come!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength
Ask Megan your burning question here
Follow Megan on Instagram
Whether your core muscles are weak or you have excess fat in the belly region, it’s common to feel like your midsection is a constant source of frustration and insecurity.
If you want to know how to build a stronger core and lose the belly fat, this episode is for you! We’re talking about what works, what doesn’t work, common myths about training your belly, and how to finally experience confidence in your midsection.
Liz Revilla is joining us on the show again today. She heads up our free Self Care Simplified FB group, and she says that “wanting a stronger core” and “losing the belly fat” always seem to be at the top of the list for fitness goals among all the women in the group. So we’re talking all about the Battle of the Belly today.
More Resources & Links FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength
FREE The Mommy Tummy Guide - A free guide to separated abs or “diastasis recti” and how you can begin safely healing
The Jumpstart 30 Program for Beginners
Join the Self Care Simplified Free Facebook Group
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If you’ve been out of a fitness routine for while, it can be hard to know where and how exactly to start. How do you get some good, foundational exercises going again? What should you begin with? What should you NOT do?
Listener Shawn sent this question in because it’s been a few years since she has exercised, and she wants to jump back in safely - setting herself up for long term success, not just a quick fix.
In this shortie episode, I provide tips on exactly how to get started again so that you strengthen your body properly and avoid burning out.
Do you have a self-care question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your self-care question here
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
The Jumpstart 30 Program for Beginners
Follow Megan on Instagram
Gardening. Painting. Crafting. Music. Even horseback riding! Whatever your favorite hobby or activity, you want to be able to do it forever!
It brings you so much joy and purpose, so it’s a devastating idea to think that you’d have to stop due to physical limitations.
But your body aches, you can feel your posture falling apart, and you experience constant knots and kinks through your neck, shoulders, and back.
On today’s episode, you’re going to discover EXACTLY what you can do to improve your posture and relieve the pain, both during the activity itself and in your fitness routine.
This one’s practical - I’m giving you stretches, posture cues, and specific strengthening exercises that will relieve tension and hold your body together for many years to come.
With these tips, you’ll be doing your favorite hobbies and activities well into your 90s and beyond!
More Resources & Links FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
The Jumpstart 30 Program for Beginners
Follow Megan on Instagram
“I am struggling with sweet cravings, chocolate specifically. I was doing pretty well, but I’ve lost the motivation, I guess. I can’t seem to get enough sweets. Suggestions?”
This question came from listener Barbara, and I bet she’s not alone.
In this shortie episode, I’m giving you the tactic that works nearly every single time for curbing those sweet-tooth cravings. It’s a simple 3-step process that really does work.
No deprivation or restriction involved!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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What if you knew you were doing ALL the right things, but your body seemed to have a mind of its own?
You suddenly have terrible brain fog, body fatigue, joint pain, and dramatic weight gain. What on earth is happening?
Today, Dr. Emily Kiberd, the founder of Thyroid Strong, joins us on the show. She personally has Hashimoto’s (a thyroid autoimmune disease), and she helps ladies living with thyroid issues learn how to exercise, eat well, and not experience that “1 step forward…3 steps back” feeling.
If you’re confused about your thyroid or have just been in a battle with your body, don’t give up… here are the answers you’ve been looking for.
More Resources Learn more from Emily at www.dremilykiberd.com
FREE Jumpstart Guide! 5 Days of simple, doable daily tips to help jumpstart your health and fitness for good!
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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If you need advice or tips on how to reduce pain and preserve your knees for your favorite activities, this is it! Pippa from South Africa loves to hike, but at 56 years old, her knees are starting to become a problem, especially on the downhills.
In this shortie episode, I provide tips on exactly how to build up your knee strength in your workout routine by focusing on very specific movements and muscle groups. But I’m also giving advice for how to warm-up and cool down to better care for your knees for activities like hiking.
Do you want happy knees for years to come? Then be sure to tune in!!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Follow Megan on Instagram
Snacking on popcorn the evenings. Nighttime cravings for chocolate. Glasses of wine to wind down. That period between dinner and bedtime is frequently filled with poor food and beverage decisions. Decisions that you instantly regret and wish you had better control over.
Today, Liz Revilla is joining me on the show - Registered Dietitian and the manager of our Self Care Simplified FB group. With over 1,000 women in the group, the most common nutrition struggle mentioned is the nighttime snacking (and drinking).
In this episode, you’ll hear all about:
- Why nighttime snacking and those late evening cravings are so common among women
- What tactics do NOT work (in other words STOP doing these things!)
- What strategies really do work to help you curb the cravings once-and-for-all
If you need to get better control over your evening food habits, this episode is a must listen.
More Resources 151. Stress and Sugar Addiction: How to Overcome Your Stressed Out Sugar Cravings
The Jumpstart 30 Program for Beginners - MOTHER’S DAY SPECIAL! Use code MOM23 at checkout for 10% off and a 5-pack of VIGEO minibands. Special expires Sunday, May 14th at 12pm PT.
Join the Self Care Simplified Free Facebook Group
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Are you nowhere near where you want to be on your health journey right now? Is it discouraging to look back at where your body used to be, and then to look forward at how far you still have to go?
In this shortie episode, I’m responding to listener Ashley’s feelings of frustration and discouragement: “Right now, I’m really fighting the mental battles of not being where I want to be in my health journey, and then struggling with the fact that I'm not where I used to be. I’m just feeling really discouraged about my body and don’t know what to do. Any encouragement that you might have for me would be great.”
If you resonate with this, tune in for a major dose of encouragement and inspiration to keep you moving forward.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Jumpstart 30 - Megan’s signature 30-day fitness and nutrition program for beginners! Use code MOM23 at checkout by 5/14/23 for 10% off and a free pack of minibands!
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Do you LOVE the idea of having a good fitness and nutrition routine, but easily get thrown off when disruptions happen? Everyday disruptions can ruin your consistency and ultimately sabotage your progress. It can be so discouraging!
In this episode, I’m sharing a paradigm shift that will help you continue to make forward progress with your health and fitness journey, even when life throws you curveballs.
If you’re sick of struggling to stay on track, this episode is for you!
Be sure to share this episode with a friend and leave a review - we appreciate our listeners!
More Resources & Links Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Follow Megan on Instagram
It could be embarrassing or just downright uncomfortable, but feeling gassy and bloated after eating is the worst! Especially when you’re making a conscious effort to choose healthy foods.
This week’s question comes from podcast listener Joy: “What can I do if some healthy foods don’t sit well? I have trouble eating certain foods, especially in the evening, because it gives me gas. Sometimes it’s painful, sometimes it’s embarrassing, but it’s just kind of cutting into life at the moment, and I’m just wondering what to do about that? How do I eat healthy and still feel good?”
In this shortie episode, I’m sharing 5 simple solutions that you can try that will help tremendously!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Do you ever get pain at your very low back and even down into your hip and leg? Is it sometimes sharp, shooting pain? Or perhaps it’s deep throbbing pain?
You may be experiencing sciatica, SI Joint dysfunction, or even piriformis syndrome. The good news is there are some simple things you can do for it!
In this episode, I’m giving you a simple explanation of what might be going on to cause the pain, and (most importantly!) what you can do to get relief from today.
Say goodbye to that debilitating pain and move on with your life!
More Resources & Links FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s complete Back and Hip Fix program to dramatically reduce your back and hip pain and restore your confidence in just 30 days!
Follow Megan on Instagram
Have you been trying everything to lose the extra weight, and nothing seems to be working?
Today, I’m tackling a question from a podcast listener named Jan. She’s 64, recently had a partial knee replacement and has a herniated disc. On top of it all, she feels like her weight has crept up over the years, and she’s trying so hard to get it off. What should she do?
In this shortie episode, I’m sharing TWO THINGS that will give her (and you!) the weight loss break through that she’s looking for.
Tune in to see if my answer is what you’re expecting!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s Back and Hip Fix program to dramatically reduce your back and hip pain and restore your confidence in just 30 days!
Follow Megan on Instagram
Did your mom have a direct impact on how you think about your body and the way you’ve treated it over the years? There is almost always a piece of that relationship that directly correlates to your own body image and the way you view food and exercise. And now, as a mom yourself, you want nothing more than to have a positive impact on your own kids’ body image, especially your daughter’s - whether they’re 5, 15, or 25.
Dr. Michelle Deering is joining us today. She’s a nationally board-certified sport psychologist and a licensed psychologist that has worked with athletes and eating disorders all the way now to the relationship between a mom and her daughter. In fact, she considers herself a Mother Daughter Relationship Personal Trainer and believes that every mother and daughter should have a thriving loving relationship.
And I will tell you that even for us boy moms, these principles definitely still apply!
Dr. Deering is the author of the book “What Mothers Never Tell Their Daughters”, a sought-after speaker, online educator, and consultant. You’re going to love this conversation.
More Resources Get her book and learn more from Dr. Michelle Deering here!
Grab her free resource The Quick Guide to Less Arguments with Your Daughter
Take Megan’s FREE Body Type Quiz now!
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The full fat vs. nonfat dairy debate can be really confusing. So it’s not surprising that podcast listener Kristi found herself in the dairy aisle at the grocery store, unsure about which type of Greek yogurt to buy.
Kristi asks: “Should we be eating full-fat dairy or nonfat dairy? For example, between nonfat Greek yogurt and full fat Greek yogurt, which one is actually better? I just wasn’t sure, so I ended up buying both!”
In this shortie episode, I’m sharing my own personal dairy preferences and WHY I always specifically choose what I do.
If you’ve found yourself in the same conundrum at the grocery store, this episode is for you!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Do you toss and turn at night?
If so, there’s probably nothing you want more than a good, deep, restful night of sleep. But somehow you can’t get it and that’s taking a major toll on your body - probably more than you realize.
In this episode, we'll be exploring the hidden consequences of poor sleep for women - from the emotional toll of insomnia to the impact of sleep deprivation on your physical body.
But most importantly, we'll delve into one of the biggest challenges that many women face when it comes to getting restful sleep and some simple solutions that will work for you TODAY.
If you're struggling with sleep, this episode is a must-listen!
More Resources & Links EP 226: The Hidden Cause of Menopause Belly Fat with Esther Blum
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
YouTube video: Bedtime Stretches to Improve Your Sleep
Megan’s revolutionary Back & Hip Fix 30-day program
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In this shortie Ask Megan episode, we’re tackling the question of “what exercise intensity is best for weight loss” - especially for perimenopausal and menopausal women. I’m breaking down the three different intensity levels and providing expert training tips on how to balance them to ensure that your workout routine is effective and safe.
Whether you're a seasoned fitness enthusiast or just starting out on your fitness journey, you won't want to miss this advice. Tune in now!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
EP 228: The Shocking Truth About Weight Loss
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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Do you have big weight loss goals? Do you want to get rid of pain? Feel younger? Transform your fitness level?
When you look at your goals, do you get instantly overwhelmed and think “I’m not good enough”?
Cara Harvey is joining us today, and she is the guru when it comes to breaking down big goals, following through, and actually getting the results you want. Cara is a productivity coach, the host of “The Purpose Driven Mom” podcast and the author of The 15-Minute Formula. She coaches and teaches women how to actually reach their goals and be productive in the ways they want - WITHOUT hustle, shame, or guilt.
If you feel like you’re way off track and have a long way to go to get the results that you want, you need this one!
More Resources You can find Cara Harvey and her podcast at www.apurposedrivenmom.com
Follow Cara on IG: https://www.instagram.com/apurposedrivenmom/
Megan’s Back and Hip Fix 30-day program (be sure to use the coupon code mentioned in the episode!!)
Click here for Megan's 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Is cheese good a good source of protein? Today’s Ask Megan question is from listener Crystal, and she’s curious about cheese.
Grabbing cheese sticks and cheese slices might be one of your go-to’s for a protein rich snack, but it might not be the best option. Or is it?
In this shortie episode, I provide tips on exactly where cheese should fall in your daily diet and why. You may or may not agree, but this advice has helped countless women balance out their diets.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
Follow Megan on Instagram
It’s a basic FACT: your body will feel stiffer, achier, and OLDER than necessary if you’re tight.
- But exactly which body parts should you be stretching?
- Which areas should you NOT stretch?
- And what are the best techniques (that you’re probably not doing) that improve your flexibility the most?
In this episode, I’m sharing the expert secrets on exactly how to become more flexible and reduce your pain for good.
Today wraps up this important series all about how you can feel young, energetic, vibrant and pain-free for many years to come - no matter how old you are right now. Make sure to catch each of the episodes in this mini-series (Episodes 230, 232, 234 and 236) to feel your absolute best!
More Resources Click here for Megan’s Back & Hip Fix program! www.backandhipfix.com
Don’t have a Rollga foam roller? Click here to get 15% off!
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Ask Megan your burning question here
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Ever wonder why sometimes you get really sore and other times you don’t?
Podcast listener Diana sent me this question: “I definitely work out to stay active and do the things I enjoy. However, I skied twice last weekend (Friday and Monday) and my legs were wrecked!! I felt like my workouts had failed me. What am I doing wrong?”
In this short episode, I’m tackling some of the most common questions about soreness, including why Diana felt so sore, whether or not you can eliminate or mitigate soreness, and if soreness is a good indicator of an effective workout.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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If you want to move and feel great in your body for as long as possible, having a strong core is a critical part of that picture. I’m going to teach you why that is, and how you can get your core feeling stronger than ever - whether you’re 35 or 65 - starting today.
In this episode, you’ll learn…
- The 3 daily habits that RUIN your core strength and how to avoid them
- Exactly why a lack of core strength and back/hip pain are directly related
- The core strengthening exercises that are the most effective (and important!)
If you know you could use more core strength, this episode is for you!
More Resources & Links FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s Back & Hip Fix 30-day program to completely eliminate back & hip pain for good
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It sounds like a tall order: snack ideas that are high in protein, budget-friendly, and accessible even in rural areas. Let’s see what I come up with for you!
Pamela sent in this question this week: “What kind of snacks should I keep on hand for my kids, specifically to get them more protein? They’re actually pretty good about grabbing fruit, but especially my oldest could use more protein. I’m also looking for budget and rural-friendly ideas.”
I’m going give you some great high protein snack ideas for your kids, but ALSO for you!!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
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Do you want to live a pain-free life? If so, as we found out last week, addressing your posture MUST be part of the solution.
Unfortunately, most women aren’t aware of what’s creating poor posture throughout their body and are unaware of what “good posture” actually means.
And so they’re stuck in a cycle of bad posture and chronic pain that’s only getting worse.
On today’s episode, I’m explaining:
- The real dangers of “Postural Atrophy” (and what that even means!)
- How “Postural Atrophy” can lead to significant pain and ongoing discomfort through the back and hips
- The 4 most common causes and how to fix them TODAY
If your body has aches and pains right now OR you want to avoid them as much as possible, this episode is for you!
More Resources FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 3-day program
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In the moment, the voice that’s saying “just eat it - it tastes so good!” is far louder than the voice of reason. How can you overcome this? How do you take back control and actually stop these intense food cravings, once and for all?
Listener Amanda sent me this question for this week’s Ask Megan episode: “How do you prioritize the things that actually make your body feel good? Sometimes the voice in my head that’s saying “just have a couple fries” is so much louder than the voice that says “no, you’ll feel really good if you stick with your PRO’s.”
In this shortie episode, I provide specific, tangible tips that you can put into practice TODAY on how to stop letting food master you.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Episode 140: How To Achieve Lasting Self-Control And Nutrition Freedom with Annalisa Kane
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Is a tight, painful, and achy body INEVITABLE as you get older? Can you prevent and even reverse age-related pain and stiffness?
Pain and tightness, especially in your back and hips, can completely derail your life. It zaps your energy, your desire to be physically active, your quality of sleep, and can even create stress-induced weight gain.
But in this episode, I’m revealing the secret to youthful and pain-free aging.
Whether you’re 35 or 65, this episode is for you!!
You’ll discover the proven 3-part formula that’s absolutely mandatory if you want a pain-free body as the years tick by. If any of these 3 parts is missing from your life, your body WILL hurt - especially your back and hips.
The good news is that this formula can even get rid of current pain, without ever needing to do something extreme like surgery, constant cortizone injections or ongoing expensive treatments.
Press PLAY on this episode if you want to be feeling great in your body for many years to come!
More Resources Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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Just this week, the FDA is deciding whether or not milk alternatives (like Oat Milk and Almond Milk) are allowed to be called “milk”, even though they don’t come from an udder. Regardless of what their decision ends up being, you probably only care about whether or not you should be drinking these milk alternatives in the first place.
Podcast listener Amanda recently sent me this question: “I’m wondering about whether or not I should be adding non-dairy milk to my smoothies. I can’t do dairy at all, and so I’ve been substituting with oat milk. But I’ve wondered if oat milk is actually a carb that I shouldn’t be having. Should I count that toward a workout or does it not count because it’s in a different form?”
In this shortie episode, I provide tips on
- exactly how to deal with the carbs in milk alternatives,
- insulin sensitivity, and
- why this even matters based on your goals.
You’re going to love this quick episode!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Do you know YOUR body type? Are you an Endomorph, Mesomorph or an Ectomorph? Find out for free here!
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Do you find yourself in a place where you don’t recognize your body? Somehow, you’ve put on some fat weight (maybe more than you’d like to admit), and you’re not sure how it happened...how you got here.
And so you’ve been trying to make some changes, but for some reason it’s not budging. And you’re beginning to panic and feel desperate. Deep down you know it’s not all about aesthetics, but this extra weight really reflects how you FEEL about your body right now. And you don’t like it.
In this episode, I’m going to help you troubleshoot this. There are 4 Main Reasons why you’re not seeing results.
If you’re not sure why you’re not losing the fat like you want, and you need help, this one’s for you.
More Resources Episode 216: The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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How important is it to play sports even now… as you’re getting older and well beyond the days of “high school athletics”? Is it sufficient to simply workout at home and faithfully do your exercises to stay healthy?
In this shortie episode, I’m answering listener Katie’s question, which brought up a great question in my mind. Her question is: “Can you encourage us moms to keep doing sports and activities, either with our children or with other adults? Can you talk about why it might be good to stay “in the game” as long as we can and to just cherish those years?”
And the question this highlighted in my mind is “What is the point of showing up and training our bodies consistently, anyway?”
This is an encouraging message today that will instantly inspire you, whether you love sports or not!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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If Menopause and Perimenopause sound scary and confusing, stop what you’re doing and listen to this episode.
Esther Blum is an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. She’s even known as Gwyneth Paltrow’s menopause mentor.
Today, I’m talking with Esther all about weight gain (specifically belly fat gain!) during menopause, sleep and mental health issues, hormone replacement therapy, nutrition strategies, and even exercise tips.
We cover so much ground in this super upbeat conversation that you’ll leave feeling inspired, hopeful and excited for this season of life.
More Resources FREE! Get your healthy habits jumpstarted with Megan’s 5 days of super-simple Jumpstart Tips!
www.estherblum.com
www.instagram.com/gorgeousesther
Episode 159: The BEST Nutrition Hack for Improving Your Metabolism
Episode 192: How to Eat Enough Protein at Every Meal
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Do you struggle with eating too many sweets and always seem to have major sugar cravings? The battle of the sweet tooth can feel downright impossible, and there’s almost nothing harder than trying to “cut out” the sugar from your life.
In this shortie episode, I provide tips on exactly how to keep your sweet tooth under control so that it no longer sabotages your healthy eating goals. And the answer is not what you think!
Can you even imagine where your body would be and how it would feel if you didn’t eat so many sweets?
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Episode 151: STRESS AND SUGAR ADDICTION - HOW TO OVERCOME YOUR STRESSED OUT SUGAR CRAVINGS
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Why is it that you dread working out? Why is it SO HARD to build up the motivation to not just workout once, but to do it consistently?
There is a secret that maybe only “fitness junkies” know, that I want to let you in on today. I want to share with you the TRUTH about what’s killing your motivation to workout.
When all is said and done, you know that you need to be active and exercise more. But if there are always massive barriers to get the ball rolling and to do it consistently, then this episode is for you.
Don’t forget to subscribe/follow the show, leave a review, and share this episode with a friend!
More Resources Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Listen to Episode 195: How to Exercise When You Literally Don’t Have Time or Energy
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Do you typically walk out of restaurants feeling bloated, stuffed and downright unhealthy?
Today’s listener submitted question is from Sharyn, who frequently eats out at restaurants and needs some tips on how to always make healthy food choices.
In this shortie episode, I’m teaching you:
- Exactly what to avoid when you’re in a restaurant setting
- What menu items you should always order
- How to maintain control throughout the meal and walk out feeling great
Take notes, cause this one’s packed with good stuff!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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She had started smoking again, skipping meals, and completely neglecting her body. Angie Frey - wife, mom, and grandma - found herself hit with the most challenging season of her life. She felt like a failure on every level, and her self-care was one more glaring area of failure.
But the anxiety and depression was too overwhelming to do anything about it.
If you feel like your health and fitness is one more category that you’re failing in, then this encouraging episode is for YOU. Your health and fitness could be far from the top of your priority list, especially if you’re hit with anxiety, worry, discouragement and depression.
I want you to be inspired today as you hear how Angie pulled herself up and got moving again in little ways, and how that has led her to where she is today.
More Resources https://pathwaystohopenetwork.org/
Listen to Angie’s podcast Unyielding here: https://pathwaystohopenetwork.org/podcast/
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
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Post-workout headaches. Cramped neck muscles during and after your workout. Aching down your neck into your shoulders. Ugh.
Residual neck pain is enough to make you NOT want to exercise. Is there a way to avoid it?
Listener Jacquelyn sent in this question: “With someone who struggles with a lot of neck pain, in what ways can I protect my neck during different exercises?”
In this shortie episode, I provide tips on
- exactly how to position your head during different exercises
- modifications to ensure your neck muscles aren’t overworked
- warm-up and cool down drills that may help!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Stretches for Neck and Shoulder // Relieve Pain and Tension (YouTube video)
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With a detox diet or a cleanse, the point is to rid your body of harmful toxins so you’re healthy and clean again. But are they actually necessary, healthy and effective?
In this episode, we’ll take a closer look at:
- The difference between a detox diet and a juice cleanse (they’re actually different!),
- Potential toxins and harmful substances and the best ways for filtering them out
- The benefits and downsides of a detox or cleanse
- How you can achieve sustainable results in the very best ways
If you’re thinking about doing a detox or a cleanse, or even just curious about them, tune in to this episode!
More Resources FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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You’re either all-in, fully committed and going to the extreme, or you’re doing nothing. Finding the sustainable middle ground that’s actually sustainable can feel impossible! Especially when about 95% of health and fitness is boring, mundane, and seemingly unproductive.
In this shortie episode, I’m answering listener Kim’s burning question: “I feel success when I do things that are extreme and I see results, but I know that they’re not sustainable. How do you get past the all-or-nothing thinking when it’s a part of your personality? I always want to do the extreme thing to see the results, and then when I don’t do it, I feel like I’m not doing enough. Help!”
In this short episode, I’m giving you two simple tips that will help you overcome the all-or-nothing mindset!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Wonder why your friend seems so consistent, but you struggle to stick with something longer than a week? Or do you get overly frustrated and stuck when you can’t check every box on your routine and do it perfectly?
If you didn’t realize it yet, your personality plays a MAJOR role in your fitness journey. And it could be the massive “lightbulb moment” you need to get unstuck and have a clear path forward.
Lisa Winbolt is on the podcast with me today. Lisa is a certified Enneagram coach and she’s passionate about helping women understand their God-given personalities so that they can learn to live in their strengths, not be crippled by their weaknesses.
In this episode, she shares:
- A quick overview of each Enneagram personality type (it’s ok if you don’t know what Enneagram number you are!)
- How each personality type might show up in their workouts
- The unique obstacles that each Enneagram type may have in their fitness routine and how to overcome them
- How each type can tap into their strengths to make the most progress and take care of their bodies best
If you love the Enneagram, and you’d love to see some personality-specific wisdom applied to YOUR routine, this one’s for you!
More Resources Did you miss the Fitness Simplified 2022 Event? Click here to grab the recordings!
For Coaching details & Enneagram Resources : www.lisa-winbolt.com
If you’re BRAND new to the Enneagram, start here with this Free Video Training: https://view.flodesk.com/pages/625e4c72ed9b615419570c8e After watching the video, THEN take my Favorite Free Enneagram test: https://coach.yourenneagramcoach.com/lisa-winbolt
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Does your age play a factor into how you eat and exercise for your own specific body type? If you’re an Endomorph, Mesomorph, or Ectomorph, should your habits be tweaked at all when you’re 30 years old vs. when you’re 50 or 60 years old?
In this shortie episode, I provide tips on exactly how to approach your habits based on BOTH your age and your body type.
Shout out to listener Jacqueline for submitting this excellent question!
Do you have a self-care question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Episode 164: Your Body Type Explained (and Why it Matters)
Episode 166: What’s the WORST body type? A Unique Perspective.
Take the Body Type Quiz here!
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If weight loss is one of your goals, how do you know if you’re on track? What are the best ways to measure your progress? Is it BMI? The scale? Body fat test? Some other form of measurement?
The answer might surprise you.
It’s important to set goals for your health and fitness, but it’s just as important to have effective methods to track your progress.
Tracking and measuring your progress gives you PROOF that what you’re doing is working and will keep you motivated to continue on your journey.
In this episode, I’m breaking down the very best ways to measure your progress if weight loss is your goal, AND some other key progress indicators that are extremely important to pay attention to.
More Resources Do you know your body type? Take the body type quiz now to find out!
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Do you know what the ideal number of workouts are per week? Maybe you’ve made some personal goals this year to “workout more” and get in better shape. That’s great! So, should you aim for 3 workouts a week, 5 workouts a week, or more or less than that?
For this week’s quick Ask Megan episode, I’m answering Liz’s question about this very topic. She asks: “Looking back over the past year, I realized I’m barely getting two strength training workouts a week, even thought my goal had been to get three. Should I still aim for 3 or should I scale my goal back to just 2 workouts a week?”
Ah, great question.
In this shortie episode, I tell you how to know what number of workouts per week is best for YOU, and how to see progress without getting burnt out or overwhelmed.
Do you have a question that you need answered? I’d love to help you out! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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My guest today is Erika McNeil, a mom of two and a very active woman that loves the outdoors. In fact, in recent years she has seen significant gains in her fitness and has felt stronger than ever! But it all came to a grinding halt when a freak accident ripped her shoulder apart.
If you’ve ever been sidelined by an injury or a major life event, this episode was meant for you.
Listen in as Erika shares her mindset work and perspective through the tedious process of rehabbing, and the turning point in her healing process that made all the difference in the world.
If this episode impacts you in any way, be sure to share it with a friend!
More Resources Need help getting your fitness and nutrition habits started safely? Click here for Megan’s FREE 5 Days of Jumpstart Tips.
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As you drizzle ranch dressing on your salad or dip your strawberries in chocolate, do you ever wonder if it’s making those healthy foods unhealthy? Is it better to skip that salad or those strawberries all together?
In this shortie “Ask Megan” episode, I’m giving insight into how to practically handle these unhealthy additions to your healthy foods with a “non-diety” mindset. You need to be confident that the food decisions you’re making are the very best for your body.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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The NEW YEAR is officially here! But before you jump in and set a bunch of health and fitness goals for the year, you need to listen to this one.
On today’s episode, I’m going to walk you through the 3 most common mistakes that I see people making all the time when they’re setting goals.
If you don’t avoid these mistakes:
- You simply won’t reach your body goals this year at all (bummer),
- OR…it will be an incredibly difficult journey with lots of unnecessary moments of “careening out of control” along the way.
Let’s make sure this doesn’t happen to you this year, so you can actually achieve your goals and feel your best!
More Resources FREE! Download Megan's Jumpstart Tips 5-Day Guide here!
Ready to work with Megan? Click here for Jumpstart 30!
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Looking ahead to 2023, you really want to feel younger, more energetic, stronger, and healthier this year.
But if you haven’t already achieved those things by now, it’s probably because you have THIS bad habit. And you don’t realize it.
I’ve seen it happening in women more times than I can count, and it’s the one thing that always threatens to derail everything. All of your good intentions that you have for your body this coming year won’t come to fruition if you don’t address it and erase it right now, before the New Year even begins.
If you’re wanting to gain momentum in 2023 and finally be consistent for long enough to see and feel a difference in your body, then listen to this short episode now!
More Resources JUMPSTART 30 - Register here now and we’ll get started together Monday, January 2nd!
The question of the week is a really good one!! Debbie asked: “I’m struggling to give up the half and half in my morning coffee. Is there something that’s creamy without all the calories and isn’t totally artificial or processed?”
Ohhhh boy… the coffee creamer conundrum. Should you skip it? Pick something different? What’s the HEALTHIEST option?
In this shortie episode, I provide tips on exactly how to make that morning cup o’ jo the healthiest for you. And it’s NOT WHAT YOU THINK!!!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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How out of shape are you going to get and what will you lose first if you stop working out for a few days?
Maybe you’re traveling for the holidays, or you have a lot going on and you can’t get your regular exercising in. It’s so common to think, “I missed a full week of workouts…so now I’m so far behind and it’s going to be so much work to get it all back.”
Instead of panicking and getting discouraged, let me tell you some of the myths and facts about what actually happens when you take a few days off.
I’ll also give you some simple tips for how to maintain your fitness level in the absence of real workouts.
This is a must listen any time of year!
More Resources FREE Holiday Gift! The Holiday Splurging Blueprint!
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Today’s question is from Janelle: “How am I supposed to tone it back, especially mentally, with an injury? I’m in the middle of your program, which continues to move forward with or without me, and I don’t want to get off track. I think I need the most help with my mindset and how to not panic that I’m not doing every day perfectly.”
Ohhhh boy… do these feelings sound familiar to you?
In this shortie Ask Megan episode, I provide tips on exactly how to give yourself grace in situations like these, and how to adjust your mindset in these moments so that you never get pulled off track again.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Do you ever get stuck because you’re afraid you might make the wrong decision? Or avoid taking action because you don’t feel like it’s going to be good enough? If perfectionism, inconsistency and indecisiveness are constantly holding you back, then this episode is for you.
Angi Schneider is joining me on the show today. She’s a grandma, a homeschooling mom, a full time caregiver to her husband with cancer, and she has a whole flock of chickens to feed, too!
(You can relate to this…) A year ago, Angi wanted to lose some weight and become really STRONG for all her roles. But she soon realized that her own perfectionism (”wasn’t she supposed to workout in the morning???”) was paralyzing her and preventing her from getting consistent and seeing results.
See what Angi did that made all the difference in the world and was the ultimate catalyst for reaching her goals.
More Resources FREE Holiday Gift! The Holiday Splurging Blueprint!
Ready to work with Megan? Click here for Jumpstart 30!
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This week’s “Ask Megan” question comes from Jessica: “For the last 6 months, I’ve struggled with what I’ve always thought was just low back pain, but it’s more off to the side, like above my hip. What is going on here, and what can I do for it?”
In this shortie episode, I provide tips on how to tell the difference between low back pain and SI Joint Pain, and what you can do to start feeling relief. If you deal with back pain, hip pain, sciatica, or deep hip pain, this quick informative episode is for you!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Ep. 155: The Top 3 Most Common Mistakes that Lead to Back Pain
The Back Fix System - 30 Days to Complete Back and Hip Pain Relief!
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Are your abs and core muscles feeling weak and less than stellar? A weak core can lead to back pain, hip pain, and a complete lack of confidence in what your entire body is capable of doing.
But what’s the best way to train your core? Sit-ups? Crunches? That old “Abs of Steel” video?
Nope. Let’s do better.
In this episode, I’m going to lay out the ideal progression of the 6 absolute BEST core exercises for women of all stages. Whether you’re pregnant, postpartum, a high level athlete or even a grandma, I’ll tell you exactly what you should be doing, why, and how to do them correctly.
When your core is strong - and I don’t just mean when you have a slender waist, I mean having STRONG core muscles - you will have full confidence to do almost anything, you’ll have fantastic posture, your chronic pain will disappear, and you’ll simply feel amazing.
More Resources Download the handy “Mommy Tummy Guide” for FREE! Learn all about Diastasis Recit, exercises to avoid, and how to start healing your core properly.
Check out Megan’s YouTube channel here - lots of follow-along workouts to choose from!
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Do you randomly grab bites of food here and there throughout the day? Are you mindlessly eating between meals and it’s impacting how your body feels and even your progress toward your goals?
In this quick “Ask Megan” episode, I’m giving you some excellent tips - actually a very simple 3-step sequence - on exactly how to stop mindlessly eating. You’ll come away with a clear game plan on how to kick this unhealthy behavior!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Feeling just a leeetle bit stressed out lately???
The last thing I want is for you to go hard, hard, hard and then crash and burn. What you might need the most during this season of life is some more stretching and mellow activity. (Trust me on this!)
Our guest today is Kassandra Reinhardt, who is on a mission to help others feel great with yoga. Her YouTube channel has over 2 million subscribers, so she’s pretty much the queen of yoga in the online space. What I love about her, of course, is her SIMPLE approach to helping women relieve stress, especially through her 10-minute morning and evening routines.
Kassandra and I chat about:
- How stress and being an overtrained dancer led her to yoga
- Why mellow movements (like deep stretching and “yin” yoga) are so good for our bodies
- How the simple act of breathing can have such an impact on your nervous system
- Why quick 10-minute or less routines are still worth doing!
This episode is for you if you want to be exercising, feeling physically good and stewarding your body for years to come.
More Resources THE STRONG MOMMAS COACHING PROGRAM! Registration is open right now, but only until 11/30. Hurry!
Yoga with Kassandra on YouTube
www.yogawithkassandra.com
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Today’s question comes from Holly: “I want to get rid of things in my pantry, but how can I take baby steps to get my family on board? I’ve done something “new” so many times and I just want them to see the difference this time. So, I’ve done little to force this new lifestyle on them until I feel like it’s something that I am confident in. Even then, I’m prone to nagging.”
In this short Ask Megan episode, I provide tips on exactly how to encourage your family to eat healthier, without nagging, and even without doing a pantry overhaul.
You need this!!
Hey, do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Today is going to be a little different. We’re celebrating our 201st episode with a slightly unusual format. I’m joined by a phenomenal guest co-host (hint: you may remember him!), and he is asking ME questions!
Everyone loves a good look behind-the-scenes, so here it is!
You’ll hear all about how this podcast got started, my early days of training, that one hilarious ebook, what I eat in a day (yes, including my love of beer and brownies), and even my own favorite form of self care. Surprisingly, it’s NOT working out.
The best question from this interview is what specific advice has had the most impact on the largest amount of people. You need to make sure you know this one!
Get ready to laugh and be entertained on this fun episode, but you’re still going to walk away with some inspiring bits of wisdom to keep you encouraged for your journey.
More Resources Find out more about the Strong Mommas Coaching Program! (Doors open Monday 11/28)
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It’s the classic conundrum: Amping up your workouts makes you more hungry, so you eat more, so you accidentally gain weight, and it feels like it’s all backfiring. Should you just NOT workout? What’s the solution?
In this shortie Ask Megan episode, I provide tips on exactly how to eat enough so you’re not starving and actually refueling your body well after a workout, but also how to not overdo it so that you accidentally gain fat mass.
Crystal clear, simple tips inside this one!
Hey, do you have a burning question that you need answered? I’d love to help you out for FREE!
Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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The Superwoman Spirit in you is amazing! But if you’re not careful, you can tip over the edge and fall, completely burnt out and overtrained. And it’s extremely difficult to pump the breaks and slow down when the messages you get everyday are to do MORE, work HARDER, and PUSH YOURSELF.
Right now, I’m witnessing so many women on the verge of mental burnout and physical overtraining without even realizing it. This could be you. And if you don’t know what the warning signs and symptoms are, and the heed that warning, you could find yourself severely injured, sickly, lethargic, and completely depressed about your health journey.
Tune in to this episode to:
- See how burnout and overtraining are different, but they often go hand in hand,
- Learn the signs and symptoms of burnout and overtraining,
- Find out how you can completely avoid it, still reach your goals, and have a sustainable routine for years to come!
You’ll learn how you can still be Superwoman, while honoring your body, and even your mind, knowing you’re not a machine.
More Resources Get your healthy habits back on track with Megan’s 5-Day Jumpstart Tips Guide.
Precision Nutrition Article: How Intense Workouts (and Overtraining) Can Ruin Your Results
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Today’s question comes from Jamie: “I was curious how you manage sick days…How do you adjust your workout routine and then ease yourself back into exercise?”
Cold and flu season is upon us. And whether you get just the sniffles or the full-blown flu, you need to know exactly how to make the best adjustments to your fitness routine.
In this shortie episode, I provide tips on exactly how to know when to dial back or keep plowing through your regular workouts, how to ease back into intense exercising, and even what I do, personally, when I’m feeling under the weather.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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What do you do when you know all the rules, and you’ve got all the information to be a healthy person, but you still can’t make it work? You find yourself saying, “I know what I should be doing, I just can’t do it!”
Well - you might just need to UNTRAIN YOUR BRAIN and think about things differently.
My guest today is Jamie Leff Choi, a mom of two little kids who is also a registered dietitian and is married to a physical therapist. You’d think she’d have it all figured out, with great, healthy habits, and never need a coach. But that just wasn’t the case.
Jamie had to completely untrain her brain and dismantle a lot of what she had learned from her nutrition background and from her years of intense training to finally become a mom that was healthy in a sustainable way. Even if you’re not a professional in the health industry, this discussion and the mindset work we’re going to talk about is extremely relatable to your life right now.
More Resources FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Do you struggle to know what a good portion size is, especially with odd foods like soups and casseroles?
In this shortie episode, I'm answering Janelle's question and providing tips on exactly how to know that you’re eating the right-for-you amount without having to track, count or measure. Eating is not an exact science, and it never should be that. But these quick and simple tips will help get you started on eating the right amounts for you and increase your overall awareness at every meal.
Do YOU have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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If you have gobs of extra time and energy to workout, then this episode is probably not for you.
But, if you’re a mom that literally never has the TIME or enough ENERGY to exercise, and that’s always your biggest struggle, then turn up the volume, take notes, and be encouraged.
The best part about this episode is that I’m NOT going to tell you how to wake up earlier, how to cut things out of your schedule, or make you feel bad that your priorities are all out of whack.
Instead, I’m going to walk you through 4 simple tips that will actually work for your life right now, exactly as it is.
This episode may be one of the most encouraging and motivating podcast episodes you’ve heard all year. You’ll walk away feeling confident that you CAN do this!
More Resources JUMPSTART Tips! Sign up for my free simple tips that will help you get your healthy habits jumpstarted in just 5 days.
Find out your body type! Take the FREE Body Type Quiz now!
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One of the most discouraging things in life is accomplishing something big, something hard, but then falling of the wagon, losing all your progress, and having to START OVER.
Today’s “Ask Megan” question comes from Suzanne, who desparately wants to know how to stop this “Starting Over” cycle.
In this shortie episode, I provide tips on exactly how to break the cycle, make adjustments when you can feel yourself slipping off the wagon, and (most importantly!) make the biggest mindset shift about “Starting Over” that nobody has ever told you.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Does your body and simple self-care tasks always get pushed to the backburner because you don’t have time or energy to make it happen? Do you feel disorganized, lacking a good routine - and even when you do have a routine, you can’t ever stick to it?
Instead of feeling perpetually frustrated, you’re getting to learn from Ashley Brown today - the guru when it comes to Routines and Planners.
As the author of the Routine Building Handbook, and the owner of Routine and Things, she helps women get organized and into routine so they enjoy the heck out of life. Ashley knows that when women feel good, the world is better for it. And being disorganized and not having a good routine, just doesn’t feel good!
What I love most about Ashley is that she makes the routine-building process SIMPLE and actually doable for even the busiest mom.
(*This episode is a replay from the Fitness Simplified event that we hosted just a few weeks back. But this session about routines was so popular that I wanted to share here it here on the podcast, too. Missed the full event? You can still grab all of the replays and extra goodies here: Fitness Simplified Event.)
More Resources Find out your body type! Take the FREE Body Type Quiz now!
The Fitness Simplified Event
https://routineandthings.com/
https://www.instagram.com/routineandthings/
Create My Routine - Download my free routine creator!
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Recently, a super common question from women is “How can I eat enough protein?” Once you learn how much protein you need as a healthy, metabolically active woman, the very next concern is how to actually eat that much in a practical way!
In this short Ask Megan episode, I provide tips on exactly how to eat enough protein at every meal so that you feel fueled throughout the day and have a healthy, thriving metabolism! I’ll also explain how much protein you SHOULD be aiming for in a day, and then will break it down per meal. You’ll also get practical tips on exactly what to eat that meets your protein needs without having to macro count.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Should you be taking supplements and if so, which ones are best? I’m sure you’re wondering whether or not the supplements sitting on your counter right now are good for you. In today’s episode, I am going to help you figure that out in the simplest way possible.
You’re going to learn what makes a nutrient work best in your body, the “jewelry analogy”, the 3 supplements I recommend, and how to avoid fear-based nutrition.
At the end of the day, you need to feel confident that you know what you’re doing for your own health and you’re making the very best decisions.
More Resources Need more help with your nutrition? This is a great place to start! ⬇️
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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At the end of the day, do your feet, ankles and legs swell up and feel heavy? Maybe you’ve been sitting all day or you’ve been on your feet all day, and your feet and legs are just DONE. What should you do?
In this shortie episode, I’m providing tips on exactly how to mitigate any extra swelling throughout the day. I’m also teaching you what you can do to get your feet and legs feeling back to normal as quick as possible.
Be sure to pass along this Ask Megan episode to a friend that could use this advice!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Are you starting to wonder if healthy eating will EVER get easier? If so, this one’s for you.
It’s extremely rare to have BOTH fitness and nutrition come natural to you. You’re either going to have an easier time with your workouts or with your food choices. It’s totally normal, but this can become very frustrating!!
For Emily, she has always been athletic and loves working out, playing sports, and being an active person. Being consistently active is natural and so easy.
But good nutrition? Not a chance. Eating healthy has always been a challenge for her. Maybe you can relate!
Emily has learned some really important things alonger her journey and her attitude is spot-on. You’re going to be instantly inspired by her story of imperfect expectations and finding a good balance between her fitness and nutrition.
More Resources Find out your body type! Take the FREE Body Type Quiz now!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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If you hate working out and think that exercising is one of the most miserable things ever, then this episode is for you. It’s virtually impossible to be consistent with your fitness routine and actually experience results when it’s something you dread.
Today, you’ll learn the 4 highly effective strategies that help turn workout misery into actual enjoyment. Don’t believe me? Then I challenge you to put it to the test. These strategies have already changed the minds of hundreds of women that always dreaded exercising, but now look forward to it and are more consistent than they ever believed possible.
And NO - it’s not just getting a fun workout partner or turning up the music. It’s actually simpler than that.
Tune in if you’ve got personal goals, but can’t bring yourself to follow through in order to reach them.
More Resources FREE EVENT!! Fitness Simplified - October 6th & 7th. Be there!!!
Download the FREE 5-Day Jumpstart Tips Guide
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New Ask Megan episode! This eating question comes up A LOT: How many splurges can I have in a day or a week to make sure I’m on track and can still see progress?
A few weeks ago, on episode 181, I shared exactly what a cheat or a “splurge” looks like. And today’s question is along the same lines, but more directed at “how many”.
I’m sure you could use some help figuring out a good balance between splurging all the time and resisting to such an extreme that you end up getting burnt out.
In this quick episode, I’ll break down exactly “how many” splurges you should be aiming for if you want to see fat loss results. I also share ways that you can make this doable and easily fit your unique situation.
More Resources Do you have a burning self-care question that you need help with? Ask Megan Here.
FREE Online Fitness Event October 6-7!! Click here to save your spot for Fitness Simplified!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Is it possible to experience “food freedom” and still be able to reach your goals? Can it be done?
You have goals for your body, and you know that your eating habits play a huge role in the journey to get there. But most eating methods and diets you’ve tried force you to be a slave to the rules. Sadly, your resentment toward “healthy eating” grows and you’re no closer to your goals.
My guest today is the reknowned registered dietitian and personal trainer Clara Collie. She wholeheartedly believes that we were created to be stewards of our body, not slaves to how they look or slaves to complicated eating tactics.
This conversation is a special one for me. As two professionals trying to make a stand in a very dark industry that’s riddled with vanity metrics and dieting pressures, we dig in deep into what it looks like to actually find food freedom. And yes, this applies even if you have weight loss goals.
More Resources FREE EVENT!! Fitness Simplified - October 6th and 7th. Be there!!!
Learn more from Clara at www.claranorfleet.com
Click here to follow Clara on Instagram
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Cleaning Up Your Mental Mess by Caroline Leaf (Clara references this book on this episode)
The Best Paleo Chocolate Cake by Ambitious Kitchen
What’s the best way to start working out again when it’s been a long time or you’ve been dealing with an injury? Maybe you love lifting weights and enjoy a good, sweaty workout - but is that where you should start?
Today’s question for the “Ask Megan” segment comes from Heather, who’s been dealing with some tendinitis and other life cirumcstances that forced her regular workouts to take a back seat. She’d love guidance on how to safely jump back into workouts when time and injuries are working against her.
In this episode, I’m going to talk about:
- Exactly what to do when you have tendinitis issues
- The safest way to ease back into strength training workouts
Do you have a self-care question that you need help with? Don’t be shy! Go to www.vigeofit.com/ask and I’ll answer your question on an upcoming episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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If you think that WHAT you eat matters most, think again! When it comes to sustainable weight loss and having better health in general, there is something that’s even more important than choosing the right foods.
Most diet programs, eating methods, and even the entire nutrition industry has gotten this completely wrong, and it’s why you have struggled with your eating habits for so long. If you want results for your body, you MUST master this particular nutrition hack first and foremost.
In this episode, we’re talking about:
- How to stop overeating, undereating, and mindlessly or emotionally eating unhealthy foods
- What to do when you feel like numbers and food rules are the only things that ever work for you
- Where the TRUE power behind mindfulness and intuitive eating actually lies (surprising!)
- The simple 3 steps to start implementing this nutrition hack at your very next meal
If you’re serious about getting off the diet rollercoaster, but you’re also serious about sustainable weight loss and health, then this nutrition hack is your ticket to freedom.
More Resources Grab Megan’s FREE 5-Day Jumpstart Tips guide here
Do you know your body type? Find out now by taking the FREE Body Type Quiz!
Join the free Self Care Simplified community here!
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Walking. It’s an excellent form of low intensity exercise, but is it right for everybody? And are there ways to build up to walking for long distances without hurting your body?
On today’s Ask Megan episode, Fae Lambert is looking for tips for a good walking program. In fact, she’s visiting Disneyland in several months and needs to be able to walk all day for several days in a row.
In this shortie episode, I provide tips on exactly how to build your walking stamina, stretches to do when you feel sore, and even alignment techniques to think about when you’re walking.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources Ask Megan your burning question here
Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.
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Overwhelmed? Everything in your life wants to be the top priority - the kids, work, schooling, your fitness, nutrition, your quiet time and the list goes on. For today’s guest, you can add to the list doctor appointments, daily medical treatments, and keeping up with countless medications.
Crystal Nielson is a missionary and homeschooling mom who also happens to have a life-threatening genetic disease that requires exhausting ongoing treatments. Somehow, in the midst of it all she has managed to keep her healthy eating choices and workout routine a constant priority.
In this episode, we talk about:
- Her disease and everything it entails
- What her fitness and nutrition routine looks like
- Just doing the next right thing and taking the small steps when you can, whatever that looks like
- Choosing joy in the middle of pain
- Endurance through the trials
- Being motivated by a sense of urgency
If you need a boost of inspiration, this is it!
More Resources James 1:2-4, Hebrews 12:1-2, Colossians 3:17
Need help getting started? Get Megan’s FREE 5-Day Jumpstart Tips guide!
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What is actually considered a splurge? Is adding creamer to your coffee preventing you from getting the results you want? Hmmm…maybe, but maybe not.
Today, I’m answering a question I get asked a lot: What is a splurge and what are my tips for someone that’s trying to rein in their food splurges?
This “Ask Megan” episode is for you if you’re working on having better nutrition, and you want to know which foods you should be avoiding, if at all.
Hey, do you need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message to Megan here!
JUMPSTART 30!! Registration is still open for my signature program for beginners!
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What is the REAL secret to losing some weight and keeping it off…not just yo-yoing down and up again? Today, I want to show you how to actually get the results that you want - to feel fit, trim, healthy and full of energy for years to come!
In this episode:
- The 6 elements that HAVE to be in place for sustainable weight loss
- The 1 element that’s been missing for you that makes the biggest different
- What 90% of women always do that DOESN’T work (whatever you do, DON’T do this!)
- How to kickstart your weight loss today
You probably already know that the results you want are on the other side of a good fitness and nutrition regimen. The question - and the real secret - is what exactly does that regimen look like? What should you be doing every day, and can you even do it? That’s the code you’re trying to crack.
(And before you think I’m just full of it, this answer has been backed by Harvard Medical and countless other scientific institutions - not just fat loss gurus.)
So, I’m going to lay it all out to you. I want to help you feel your absolute best and get the confidence back that you deeply want!
More Resources JUMPSTART 30 - I’ll help you lose weight, reduce your pain, and get your confidence back!
If you’re in your late 30’s, 40’s or even 50’s, and you’re not getting the results you want, should you try intermittent fasting?
Intermittent fasting has become extremely popular in the last few years, and it touts lots of metabolism benefits, especially for aging women. But is it actually the right choice for you?
Today, I’m briefly diving into this topic AND giving some strategic tips that are NOT intermittent fasting that could get you the results that you want.
Hey, do you need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Be honest and raw - don’t candy coat it. When you look at your body in the mirror or in a picture, what do you feel? What are some of the emotions that bubble up?
As I prepared for this episode, I had to dig deep into my own body image archives and listen hard to the stories of others - women that are faithful, strong and confident on the outside, but underneath it all they have zero confidence in their own body. It’s haunting.
When you lack confidence in your own body, you WILL be driven to do one of two things. I’m unveiling what those two things are today - things you’ve probably done countless times that got you nowhere.
What should you do instead? What should your choices be when your days are consumed with hating your own body?
In this episode:
- Body shame and embarrassment
- The lies we tell ourselves (it’s not what you think!)
- The 2 decisions you always make when your self-confidence is low
- How to break the cycle and start loving your body
More Resources JUMPSTART 30 - I’ll help you lose weight, reduce your pain, and get your confidence back!
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Burning question of the week: “How do I get rid of the flabby lower belly baby weight? I have a C-section scar from years ago that seems to hold on to a pocket of fat right around it - is there anything I can do about it?”
Whether it’s been one year or twenty since you were pregnant, the flabby baby belly (especially right around that C-section scar) can get frustrating and make it extra challenging to really love your postpartum body.
What could be causing this? And is there anything - short of a tummy tuck - that you can do about it?
I’m answering this excellent question with some possible solutions to try this week.
Do you need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
FREE - MOMMY TUMMY GUIDE! Learn the safest way to strengthen your core and flatten your mommy tummy
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Feeling trapped in the deadly, motivation-destroying comparison game? It could be with other women, but maybe it’s with your own self…your own body.
My guest today was constantly looking back at how strong and fit she was back in the day, before she had kids (twins!), and just felt disappointed about where her body was now. As a former athlete, she felt like she had lost it all throughout her mothering years.
I’m talking with Sarah Hauser, a busy mom just like you that was really hard on herself and kept comparing - forcing herself to keep doing what she had always done before. And it wasn’t until she finally broke down and did something VERY SPECIFIC that allowed her to get past that comparison trap. We chat about:
- What drove her all-or-nothing behaviors
- The pitfalls of trying to force an old workout routine into a new season of life
- Running and half marathons
- Postpartum depression and Postpartum anxiety
- Diastasis Recti and postpartum fitness
- Refusing to ask for help
This is one of the best conversations I’ve had. You’re going to love it.
More Resources FREE! Learn the source of your mommy tummy and start healing your postpartum body with the Mommy Tummy Guide!
Find out more about Sarah Hauser
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How do you know when to stop eating? What’s the trick to avoid overeating AND undereating? Knowing when to stop eating when you’ve had the right amount is SO TRICKY! But it’s also crucial to keep you at your healthiest.
Today, I’m answering another listener submitted question from Courtney (a mom just like you) who wants to know if she should clear her plate in certain situations or stop much sooner than that.
If this is something that’s really confusing for you to - like a moving target - tune in for some extremely helpful tips on how to overcome this issue, once and for all.
Have your own burning self-care question? Need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
FREE - STRESS EATING GUIDE! Learn how to overcome your stress eating and drinking once and for all (includes BONUS worksheet)
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I recorded this interview with Deanna Mason, rest consultant and the creator of Refreshed Moms, in the middle of the most chaotic months of my life. Everything in me craved a full, deep Sabbath rest. But in my situation, that seemed impossible. What I learned from Deanna in this conversation is that I needed to reframe what I thought Sabbath and true rest was supposed to look like.
This episode may not be for everyone, and that’s ok.
But if you’re overwhelmed, exhausted, and craving some semblance of REST, this will be balm to your soul. You’ll come away with a deeper understanding of what Sabbath actually means (going back to the Biblical roots), and how to catch meaningful moments of it in your life, not matter what season you’re in.
More Resources Previous interview with Deanna: 119. Mom Burnout - Warning Signals, Causes, and What To Do About It with Deanna Mason
Deanna’s podcast The Refreshed Moms
Deanna’s Make a Rest Plan free mini-course
FB Group Spiritual Rest with Refreshed Moms
Join the Self Care Simplified Community!!
Is there a trick that can help you stop emotional eating? Whether it’s stress-eating, depressed-eating, or even happy-eating, mindlessly eating foods based on your emotional state is a real struggle.
Today, Megan is answering a specific question from a listener who’s been struggling with mood eating. This listener battles the chocolate when she’s feeling down, and can’t seem to walk away.
If this is something that’s really crippling you and getting you super frustrated, tune in for some extremely helpful tips on how to overcome this issues, once and for all.
Have your own burning self-care question? Need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
FREE - STRESS EATING GUIDE! Learn how to overcome your stress eating and drinking once and for all (includes BONUS worksheet)
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Always making bad food decisions in the heat of the moment, only to seriously regret it later? These 3 hacks will help you virtually eliminate bad food choices, so that you rarely (if ever!) end up in those regret-filled situations.
In fact, I’m sharing this with you because this is what I do, personally, to make healthy food choices all day long. So get ready, because I’m about to give you my own really simple tips that will virtually eliminate your bad food decisions.
Whether you’re able to plan ahead or not, these easy strategies will become your go-tos for keeping you on track no matter what situation you’re in!
More Resources FREE! Megan’s Stress Eating Guide - Step-by-step guide to get rid of your stress eating habits for good and reclaim your self-control and eating confidence
Total Nutrition Reset - 30 Days to completely reset your eating habits from the ground up so you can be healthy for life!
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Traveling. Eating out. Entertaining guests. Work trips. These are all tricky situations that might normally throw you off your “healthy habits” game. Is it even possible to stay on track and avoid backsliding in these scenarios?
In this shortie Ask Megan episode, Crystal wants to know if she should set her primary eating routine aside while she’s at the mercy of someone else’s menu. I’m going to quickly explain how to continue to make progress and stay on track when you’re not in control of the food situation.
Have your own burning self-care question? Need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Taboo topic? Not anymore! Problems with peeing, pooping, and painful sex are common after pregnancy and later in life. But common doesn’t mean normal. And as Sara says, “adult diapers are not your destiny!”
Today, we’re answering all the embarrassing questions about “down there” that you’ve never had the guts to ask or even knew to ask.
Sara Reardon, aka The Vagina Whisperer, is one of the most well-known pelvic floor physical therapists in America. She has over 15 years experience helping women with pelvic floor issues, particularly surrounding painful intercourse, pregnancy and postpartum recovery, and staying dry and painfree in our later years.
We chat all things pelvic floor, including:
- The top tips she wishes EVERY woman knew about her pelvic floor
- All about power peeing and proper pooping
- How to know if your vaginal pain is due to dryness, scar tissue or muscle tension
- What “drinking a smoothie” has to do with kegels
- Hover peeing, thongs, and Squatty Potties
This episode is for you if you’ve haven’t had babies yet, you’re pregnant or postpartum, or your pregnancy years are well behind you. If you have a pelvic floor (which you do), you need this episode!
More Resources Follow Sara Reardon on Instagram
6 Tips to Prevent or Overcome Pelvic Floor Problems
5 Myths about Pregnancy: What you can really expect when you're expecting
Learn more about Sara’s online, on-demand workouts for your pelvic floor and core
Download Megan’s Free Mommy Tummy Guide
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Having more energy is something EVERY moms wants. But do you fear that if you workout, it will completely zap your energy for the rest of the day?
Today, I’m answering Sara’s burning question about HAVING MORE ENERGY. Sara is a mom just like you that feels completely drained every time she works out. And because of this, she never pushes herself and can’t quite get over the hump to feeling in really great shape. What should she do?
In this Ask Megan shortie episode, I’m giving Sara (and you!) some great advice that will help her do the workouts she wants to do and have more energy all day long.
Have your own burning self-care question? Need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
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How long does it actually take to create a lasting habit and start seeing real results? Is it two weeks? 21 days? 6 months?
Tune in, because the answer is not at all what you’re expecting.
You’ve been told all sorts of timeframes and have developed expectations that probably aren’t very accurate. But knowing the real timelines dictates whether you get frustrated and give up, or if you stick it out and actually get the results you want.
If you’re constantly playing the yo-yo game with your routines - committed for a little while, then losing steam - it could be because you’re giving up RIGHT before the magic happens.
Wouldn’t you want to know when that is?!
More Resources JUMPSTART 30 - Jumpstart your weight loss and healthy habits in less than 15 minutes a day!
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Galatians 6:9
Do YOU know how to avoid burnout and injury? This week’s burning question comes from Megan R., who wants to workout consistently, but somehow always ends up injured or burnt out.
What is she missing? What should she do differently with her workouts (and her mindset!) to be more consistent and wise?
Coach Megan will explain exactly what goes into the very best workout routines, PLUS the one training component that almost every single person overlooks. (No, it’s NOT what you think!)
Have your own burning self-care question? Need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
More Resources ASK MEGAN: Submit a voice message for Megan to ask on the show!
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Do you ever wish your body was different? (Yep, I’m raising my hand, too!) If so, this extremely vulnerable episode is just for you! This is a unique perspective on how your body type may impact your body image.
Liz Revilla is an Endomorph, Amanda Bennett is an Ectomorph, and I am a Mesomorph, so the three of us represent the three main body types.
And all of us - at different points in time - have felt like our body type was the worst.
Today, we’re opening up and honestly sharing how we FEEL about our own bodies...And we’re not holding anything back!
We ALL have insecurities about our own bodies, regardless of body types. Let this conversation help you appreciate your body and CRUSH the comparison game!
More Resources Find out your body type! Take the FREE Body Type Quiz now!
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Brand new “Ask Megan” segment of the Self Care Simplified podcast! Every Friday, Megan’s diving into her voicemails and answering one specific listener submitted question. Have a question you’d like answered? Submit it here: www.vigeofit.com/ask
This week’s burning question is from Rachel, who wants to amp up her fitness efforts to see more weight loss results. She wants to know what the best type of cardio is for weight loss.
Megan discusses exactly what Rachel needs to do in her exercise routine to get the fat loss results she’s looking for.
Have your own burning self-care question? Need help troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
Prepare to have your mind blown. If you struggle to love your body and can’t get the results you want, this is required listening for you!
We’re talking about body types today in a way that you’ve never heard before.
This is NOT about whether you’re pear shaped, or apple shaped or shaped like a rectangle…this is SO much more than that. I’m explaining the body types from a goal-based perspective that’s going to rock your world.
In my opinion, there is NOTHING more powerful than understanding the different body types for abolishing the comparison game and finding lasting contentment in your own body. Hands down.
Stop scrolling and start listening. You’re going to love this.
More Resources Find out your body type! Take the FREE Body Type Quiz now!
Ready to get strong? Check out GETSTRONG 30, my intro to weightlifting program!
Colossians 3:7-8
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HERE IT IS!! Brand new “Ask Megan” segment of the Self Care Simplified podcast! Every Friday, Megan’s diving into her voicemails and answering one specific listener submitted question. Have a question you’d like answered? Submit it here: www.vigeofit.com/ask
This week’s burning question is from Krista, who’s struggling to focus on her workouts and nutrition at the same time. Whenever she tries to dial in her workouts, her nutrition suffers. But then whenever she turns her attention back to her nutrition, she falls off the workout wagon. What’s the deal?
Megan gives advice for finding the right balance and even discusses the popular phrase “can you outtrain a bad diet?”
Have your own burning self-care question? Need help troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask
Are you overwhelmed and always feeling behind? Do you crave calmness, peace and a better sense of control in your life?
You might not realize it, but living in a messy, cluttered space has a massive impact on how you show up for yourself and your body. It can rob you of your energy and mental clarity, leaving you with nothing left to devote to your own self care.
If you struggle to prioritize your fitness and nutrition like you know you should, the answer could be as simple as organizing your spice rack. Seriously.
Today, Krista Lockwood is joining me on the show. Krista is the host of the Motherhood Simplified podcast and helps moms declutter their spaces without becoming a full blown minimalist!
You’ll learn how some simple organizing tips can have a massive impact on your sense of accomplishment and give you more motivation to show up for your body.
More Resources Create My Routine - Download my FREE routine creator!
Find out more from Krista at www.motherhoodsimplified.com
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If you think the answer is high intensity interval training, think again. Think simpler. In fact, think super easy…something you can do TODAY that’s not gimmicky or even overwhelming.
Do I have your attention yet?
If you want a faster, more efficient metabolism, the last thing you need is to feel like you have to be doing HIIT workouts every day to notice a difference. Working out consistently is already challenging enough!
So, I’m going to reveal 3 super easy things you can do right now with your workouts and physical activity that make a huge difference on your body’s metabolism. This will help you have the energy you want and feel really great in your body, even as you age.
More Resources Find out your body type! Take the FREE Body Type Quiz now!
Check out Megan’s GETSTRONG 30 program here. Get strong, feel confident, truly thrive.
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Quick fixes are always so tempting. But what happens when you want to be wise and avoid the quick fix, but progress feels slow- like really slow? It’s hard to not get discouraged and wonder if you’re making the right choice.
The struggle to stay the course gets even more challenging when frustrating health issues threaten to derail everything. My guest today knows all about this.
Heather Thomas is a homeschooling mom of 2 that battles with chronic pain and ongoing health issues. And just like so many of us, she allowed her self worth to be tied to how much progress she was making and what she got accomplished in a day. With so many starts and stops, she felt like she wasn’t getting anywhere.
Her big breakthrough didn’t happen until she accepted that her journey wasn’t going to be quick, and that was entirely ok.
We’re chatting all about her cardio days, her fear of strength training, the comparison game, and how she was able to get off the all-or-nothing roller coaster. The coolest thing is toward the end we talk about what she CAN actually accomplish today...which is so awesome.
More Resources Quit the Quick Fixes and join me for JUMPSTART 30
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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What if I told you that there’s a nutrition hack that you can easily do to boost your metabolism and get your body feeling its best? And that it’s simple, safe and not a weird supplement?
Wouldn’t you want to know?!
Whether you have weight loss goals, or you just want to make sure your metabolism is working in tip-top shape as you get older, this is for you. I’m explaining all about this one simple nutrition strategy in this episode and will teach you how to immediately put it into practice today at your very next meal.
It’s easy, but it WORKS. And in my opinion, everybody NEEDS this nutrition hack.
More Resources COMING SOON! Ask Megan Segment - Click here to send your burning question to Megan!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Don’t know your body type? Take the FREE Body Type Quiz now!
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Making your body a higher priority…dealing with negative thoughts about your body…constantly feeling discouraged about your habits and your progress. If I had to take a wild guess, you struggle with these things on a regular basis.
The truth is that your thought life, the things you think and believe in your mind, is powerful and can completely drive the boat. If you have negative thoughts, maybe shameful, distrustful, neglectful or unworthy thoughts about yourself and your body, it completely impacts how you show up to care for it.
I’ve invited Sara Sery back on the show with me today. She’s a counselor that works with moms like you to help reroute your thought life and to experience small, but significant breakthroughs. But the coolest part is that she’s going to help us do this by showing us how Jesus and the sweet gospel applies to all areas of our thought life, even our self care.
We talk about neuroplasticity, thought management, habit stacking, shame, priorities, and why your brain is a scary place - all the juicy stuff.
Sara is the founder of the super popular counseling group Bad Christian Moms, and has many groups and programs to help moms overcome their negative thought patterns and create new thoughts. Oh friend, this isn’t just the power of positive thinking... this is so much more than that. I’m honored to introduce you to Sara again.
More Resources Summer Eat Fit - June 9th & 10th! Grab your free ticket here! www.summereatfit.com
Overcome Stress Eating & Drinking: A FREE step-by-step guide to reclaim your self control and eating confidence: https://go.vigeofit.com/lm/stress-eating-guide
Sara’s website: www.badchristianmoms.com
Sara’s Email address: badchristianmoms@gmail.com
Sara’s FB group: https://www.facebook.com/groups/badchristianmoms
Do you sometimes feel like you’re starting at square one with your fitness and nutrition? It’s super common to “fall off the wagon” for a while, and feel like you need to just start over. But what are your wisest steps forward from here? How can you avoid a ton of extra time and heartache this time around?
In this episode, I’m going to share exactly what I would do differently if I had to start over myself. If someone were to come in and remove all the health and fitness gains I’ve made in my own body and go back to square one, what would I do? What mistakes nutrition, exercise and fitness mistakes would I avoid? And what specific steps would I take to make sure I got results in all the right ways?
Right now, if you really need a mentor and a coach to sit down with you and say, “Do this, don’t do this, then do this after that”, then this episode is for you. I’ve made many mistakes along the way, and I don’t want you to make the same ones. Keep leaning in, gain that wisdom from others that have gone before you, and do it right.
More Resources HAPPENING SOON!! Summer Eat Fit: The Self Care Simplified Summer Nutrition Event!! June 9th-10th - Register now for Free!
Need a fresh start? Join me for JUMPSTART 30 HERE.
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Are you constantly battling your own insecurities, with a neverending script playing in your head that says “you can’t do this”...”you’re not good enough”? If you’re struggling to feel confident, bold and strong in your life right now, then settle in. This episode is for you.
I’m chatting with Amy Debrucque (host of the Life on Purpose podcast and author of the book Embolden) and we’re talking all about overcoming fear and living with confidence. You’ll love how Amy reveals how your self care habits are completely impacted by your self assurance and feelings of confidence.
Learn how to flip your self-talk, turning “I can’ts into I can”s”, and how you can gain the type of confidence that has a ripple effect on everything else.
More Resources Find out more about Amy here: https://www.amydebrucque.com/
Follow Amy on instgram here: https://www.instagram.com/amydebrucque/
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Your back could be a ticking time bomb. There are 3 glaring mistakes that I see almost everyone making as they move about their day that put them at risk of serious back injury. When back pain happens, it’s never convenient and it can often be terribly debilitating...sidelining you for a while. Whether or not you’ve had a previous back injury or you have back pain right now, this is required listening.
Your body is NOT a bulletproof machine, and it would be foolish to think so. But there are things that you can do to make it more resilient and increase your odds of avoiding that kind of pain. This episode is going to singlehandedly save you from countless pain and heartache!
More Resources Start my BACK FIX program today!
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What does strength look like when your world gets flipped upside down? When you’re staring at a devastating diagnosis and fear threatens to end everything?
Giving up on your health journey is tempting, but gritting through while wearing a facade is equally tempting, too.
This episode...Wow. It may be one of the most incredible interviews I’ve had the honor of doing. It’s one of those conversations where you have to just sit and think for a while afterward because it impacts you that much.
I’m talking with Marnie Clark, a 54 year old mom who’s a former blogger and influencer in the sobriety world. But just recently she had to pivot and completely re-examine life and priorities after she was give a very surprising stage IV cancer diagnosis. She’s now on a mission to bring awareness to her type of cancer, the importance of good health and fitness, and this whole darn, scary, difficult journey.
I ask her some really tough questions, she shares some of the darkest moments of this journey, how she has felt supported the most by those around her, and we talk about what it means to be strong and brave right now.
We cried, we laughed, we talked about the goodness of God. Put this one on repeat, friend. You’re going to love my friend Marnie.
More Resources Read more about Marnie’s story on her Caring Bridge blog: https://www.caringbridge.org/visit/marnieclark
Follow Marnie on Instagram at https://www.instagram.com/marnieraec/
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Do ever feel like you are your own worst enemy? You have little habits and attitudes that hold you back from making progress and accomplishing your goals. Maybe you’ve had the thought, “I know exactly what I SHOULD be doing for my body, but I just can’t seem to do it every day! What is my problem?!”
In this episode, we’re looking at the 4 most common ways that we stand in the way of our success - or self-sabotage. And then we’ll go through 4 strategies that will help you stop this cycle of self-sabotaging behavior, starting today.
This is so important for you for two reasons:
- You could be self-sabotaging and have no idea you’re doing this, just spinning in circles and wondering why you’re not making any progress at all.
- You might know that you self-sabotage, but have no clue how to stop the cycle.
This conversation is going to bring these behaviors to the surface and help you overcome them, SO THAT you can finally have the breakthrough that you want with your body!
More Resources Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Continue the conversation! Join the Self Care Simplified community of moms!
I need you to buckle up, because we are going to tackle a LOT of mindset struggles that you’ve been having about your self-care lately. We’re talking about the comparison game, tying all of your success to a number, waiting for all of your ducks to be in a row before taking action, and discovering what’s actually sustainable and life giving for you to do everyday.
Today, you’re getting to meet my dear friend Krista Treadway. She’s a homeschooling mom that fiercely loves Jesus and her family, and has experienced her fair share of struggles with that comparison game, prioritizing her body and showing up to take care of it consistently. She’s also going to reveal her extremely powerful secret to what keeps her going on the days when she doesn’t want to show up. And it’s a trick that you probably need, too!
This is SUCH a good conversation that you’re going to have to put on repeat. Let’s dive in!
More Resources Take the FREE Body Type Quiz now!
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Oh boy, this is a big one! That connection between stressful situations and sugar cravings is extremely powerful. There’s a very real reason why you might be turning to sugar when you’re stressed out, but the good news is there’s something you can do about it.
If you’re constantly battling those sugar cravings and feeling defeated, wondering if you might actually have a sugar addiction (yikes!), then this episode is for you.
By the way, this training concept totally applies to any type of stressful eating scenario, whether or not sugar is your downfall.
Make sure to grab your FREE stress eating guide + worksheet below!!<<
More Resources FREE! - Download the Guide the Overcoming Stress Eating and Drinking + BONUS Personalized Worksheet
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
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How many times a day do you think to yourself, “I need a vacation”? More than you’d like to admit? Well, maybe it’s time that you actually took that vacation! Whether it’s a budget-friendly mini getaway or a grand trip of a lifetime, taking a break and stepping away from your everyday environment will restore your soul.
Angela Gillmeister is a Custom Vacation Designer (yes, that’s a thing!) and the founder of Wild Hair Travels. She is here to help you follow those travel dreams and get the recharge that you need from your work-life routine.
Are vacations an important part of your self care routine? You bet they are! Angela is going to tell us how we can discover what truly re-energizes us, how to approach vacations with the right mentality (ahem...are the kids coming?), and how to finally book that trip even when you’re on a tight budget.
More Resources Click here for Angela’s travel website Wild Hair Travels
Happy Women Travel More podcast
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So, that workout you had planned on doing just didn’t happen. Now what? It can feel like skipping a workout is equivalent to backsliding, and there’s nothing worse than feeling like you’re losing ground, especially when you’ve worked so hard.
It’s common to have guilt and even find yourself self-sabotaging after a missed workout. But practically speaking, what should you do? Should you start over? Should you double up? How do you get back on track?
This episode answers the questions we’ve all had about missed workouts, and even provides you with important mindset tools that will help after a missed healthy meal, too.
Learn how to overcome the guilt and keep making forward progress!
More Resources Create My Routine - Download my free routine creator!
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Do you still have some baby weight that you want to lose, but the tricks that have worked in the past just aren’t working for you anymore? Not only are these strategies not working, but you’re realizing that they aren’t life giving, either. And you’re hitting a wall.
Today, I’m having quite the conversation with Tracey Clem. Tracey is a full-time wife and mom that hit her wall after years of counting points and cardio attempts. She shares about how she went from being a point counter, to someone that finally has life-giving, sustainable habits that she’s proud to teach her kids!
You’re going to love this conversation because we dig into her big AHA moments that she had along the journey, how she was able to crush that self-sabotaging all-or-nothing mindset (especially with her nutrition), and the big accomplishments with her body that she’s most proud of.
Watch out - this will inspire you!!
More Resources Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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Do you realize that good flexibility isn’t what you think it is? As one of the 6 key aspects of your fitness, you better be flexible. And my guess is that you probably either love it (because you’re naturally flexible), or you hate it (because you’re as tight as a drum and need it). Either way, you might not be stretching correctly!
In this episode, I’m teaching you how being flexible is about so much more than just having long and loose muscles. You’ll also learn that working on your flexibility has to include more than just holding a stretch, and what you should be doing instead.
If you crave a body that feels open and loose, yet strong, durable and no longer injury prone, then this episode is for you!
More Resources Do you know what your unique body type is? Take the FREE Body Type Quiz now!
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Family culture exists whether you know it or not - for better or worse. For many families, the culture feels strained, tense, reactive and downright unhealthy. Try throwing some personal self-care plans into the mix, and you have a recipe for disaster and high levels of frustration for everyone involved.
Our guest today is the expert on this subject. After spending years helping businesses and large organizations create healthy, thriving cultures, Kimberly Amici is now focused on helping families thrive. Kimberly is the founder of Build Your Best Family, and today she’s going to show us how we can get clear on our family values and start living them out in practical ways.
Some awesome quotes from this episode:
“Ask yourself ‘how do we want people to feel when they leave our presence?’”
“Getting that buy-in from other family members can be hard, so we have to start by being clear on our own personal values first.”
We also talk about:
- How to handle it when us moms really want our families to be known for being healthy, fit, and active - but often other family members aren’t interested.
- What to do when we begin to feel resentment toward our family
- How can we listen better to our kids and use their feedback to help transform our family
More Resources Click here to learn more from Kimberly Amici at Build Your Best Family
FREE! - Download the Mommy Tummy Guide - Learn how to safely assess your postpartum core and which exercises to avoid as you’re healing (and what you should do instead!)
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Elastic eating. I bet you’ve NEVER heard of this. But this concept and mindset shift is exactly how you should eat to consistently stay healthy without getting obsessed about food or having it dominate your thoughts.
Today, I am going to teach you all about how to become an “elastic eater”. This is so important if you feel like you’re always bouncing from strict, rigid habits (and white knuckling your way through them), to totally loose and haphazard eating… or what you probably refer to as “falling off the wagon”.
If nutrition is still a bit of a struggle for you, this episode is for you.
More Resources FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
In a world where they're constantly bombarded by screens, having fit and active kids can be a battle for so many us moms. Not only is it a struggle to encourage your kids to be healthy, but trying to get your OWN workouts accomplished when the kids are in the middle of it all can feel so frustrating.
My guest today is Heidi - a mom to two boys - that has an incredible knack for encouraging her kids to be healthy AND getting her kids involved in her workouts, without getting frustrated. This conversation is all about kids and fitness, and I just know you’re gonna love it.
Heidi helps answer the questions:
- “How can I workout when my kids are always with me, crawling on me, and interrupting my time?”
- “How can I encourage my family and children to be more active and healthy?”
We spend lots of time talking about the big benefits that she has witnessed from having her boys participating with her in her workouts.
More Resources Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
Are you barely hanging on right now and feel like you’re in full-blown survival mode? Well, I know what that feels like, I really do, because I’m there, too. You could be on the verge of completely throwing in the towel and putting your body on the backburner right now, but I want to show you some simple ways that you can keep showing up for yourself even when you’re in survival mode.
In this episode, I’m going to show you how I have deliberately adjusted my self-care habits during this survival-mode season. My expectations and non-negotiables are constantly being re-evaluated, and I’ll teach you how to do that, too.
Here’s the truth: you’re either in survival mode right now or you WILL BE soon. These are the exact tactics you can use when you’re just trying to survive from one day to the next.
MORE RESOURCES:
Create My Routine - Download my free routine creator!
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
Patterns and cycles - it's how our world functions best. And our bodies are no different. But when it comes to our menstrual cycle, we all have a tendency to view certain times of the month as weak and other times as strong. And most of us strive to be steady with no ups and downs.
But my guest today is turning this whole concept on its head. Renae Fieck, a mom of 3 and occupational therapist, is going to help us see our cycles differently so we can unlock the power of our cycles no matter what time of the month it is. She shares that we go through 4 phases - reflect, recharge, accelerate, connect - and what we should be focusing on during each phase.
If you’re constantly fighting your ups and downs throughout the month, this episode is for you. You’re going to love Renae!
MORE RESOURCES:
Follow Renae on Instagram at www.instagram.com/renaefieck
Check out her website at www.renaefieck.com
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
Do you need help getting motivated? This year is moving fast, but we’re still near the beginning when goals are being set and you're forecasting how you want this year to go.
But all you’ve ever known is training to lose weight or to change your body composition somehow.
What would it look like, practically speaking, to set highly motivating goals for yourself that have NOTHING to do with your looks and physique?
In this episode, I’m talking about the easiest way to create a non-physique goal for yourself, and then how to work toward it and measure your progress.
Don’t take another step into 2022 without this episode!
MORE RESOURCES:
Create My Routine - Download my free routine creator!
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
She was an extreme box-checker. A true perfectionist. Yet she still felt out of control with her eating habits. She KNEW how to eat healthy, but her complete lack of self control was a huge discouragement to her. And her “box-checking” attempts to rein in her eating habits completely robbed her of a real life.
My guest today is Annalisa, a mom of 3 and trained opera singer (that’s right!), who openly admits that her biggest hurdle toward eating healthy for life was perfectionism. Her story involves some deep levels of surrender and relearning, which were just the beginning of the biggest breakthrough of her life.
If you’re ready for some real-mom-inspiration, this episode is for you!
MORE RESOURCES:
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
What does meal planning, vacation workout tips, and the daily splurge battle all have in common? These are all real struggles that real moms are battling on a daily basis. Today, I’m letting Jen, Janelle and Katie ask me what they need help with the most, and you get to listen in as I coach them through some solutions to try.
If you find yourself giving up on meals and often choosing the unhealthy option, you need these tips.
If you’re afraid that your workout consistency and progress will get derailed when you have to take a break (like a vacation), let me help you out.
And if you keep struggling with those little everyday food splurges, these solutions will help!
Put these strategies and tactics into practice today and you’ll have the confidence that you’re doing the right thing in these scenarios.
MORE RESOURCES:
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Follow Megan on Instagram
If you don’t already know her, it’s about time you do. On Instagram, she’s @veggiesandvirtue, but in real life she’s Ashley Smith - a pediatric dietitian and mom of three that has the natural gift of sweeping into frustrated families and helping smooth out the entire mealtime process.
Trying to feed our kids healthy foods can be so stressful and frustrating for moms. And it’s so common to feel like we’re failing our kids when we’re not feeding them perfectly.
In this episode, I’m grilling Ashley on how to deal with extremely picky eaters, kids that refuse to eat, and all those moments when we feel like we’re failing our children as we give them one more chicken nugget.
She’s going to help us make the entire mealtime process less stressful and give us a better set of expectations so that we can have confidence that we’re feeding them well.
If you’re looking for someone that’s going to tell you how to be a perfect mom and feed your kids perfect meals… you can go look elsewhere. In this conversation, Ashley is going to shower you with grace and the permission to just do your best, and exactly what that looks like. You’re going to love this.
MORE RESOURCES:
Ashley’s new podcast! Veggies and Virtue with Ashley Smith
Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
(Check out our makeover!!) You have BIG dreams this year - dreams that this is the year that you finally reach your goals and have confidence in your body. You dream about finally knowing what it feels like to be healthy. You dream about having self care habits that are effortless and automatic.
But with these big dreams comes some big fears. And unfortunately, your fears will become a reality if you overcomplicate the process and make it harder than it needs to be.
Today, I’m unveiling the big podcast makeover, but I’m also teaching you why simplifying your self care in the new year is so crucial for your success. If you struggle with your food choices and you can’t get that workout ball rolling, then this right here is the linchpin.
I’ll teach you the exact framework I use to streamline healthy nutrition and fitness for the most overwhelmed mom. This has worked for every single woman I have taught this to. And it will work for you, too.
Achieving the dreams that you have for your body this year hinges on this!
MORE RESOURCES:
Total Nutrition Reset! Completely reset your eating habits from the ground up and finally get real results that last!
The FREE Body Type Quiz
I know that you’ve got big goals and plans for the new year, and you’re excited right now! But how are you going to keep that drive alive and stay motivated long enough to hit your goals? Honestly, the answer might surprise you.
Today I’m going to teach you the simple things that matter the most when it comes to your motivation. I’ll even share the very real benchmarks that you can aim for that will determine your success (these are so powerful!).
Let’s make sure that your motivation stays alive so that you can keep showing up for your body next year and don’t fizzle out after just a couple weeks.
MORE RESOURCES:
Total Nutrition Reset! Completely reset your eating habits from the ground up and finally get real results that last!
The FREE Body Type Quiz
What should you do when your sweet tooth is a monster and those sugar cravings are getting out of control? Should you resist the treats all together? Or eat lighter, sugar-free versions of them? What’s the best strategy?!
Your goal should not be to try and totally avoid sugar all together. But it’s important that you put some strategies in place to help you stay self controlled with the sweets and treats, so that you can feel your best. Today, we’re going to talk about some really helpful tips that will help you manage your sugar cravings and feel in control.
Have a friend that would love this episode, too? Make sure to spread the love share it with them!
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
Take the FREE Body Type Quiz
These BIG health mistakes are exactly why we end up wanting to do a major health and habit overhaul in January. I’ve been coaching and working with women, and moms in particular, long enough to know that if you can be on your guard against these common exercise and nutrition pitfalls during the holidays and pay a little extra attention this season, you’re going to feel great. The best part is you won’t feel like you’re being restrictive, obsessive or diet-y.
Let’s commit to being on guard against these common mistakes and have a much healthier season this year.
MORE RESOURCES:
Jumpstart 30 – LIVE Coaching in January coming soon! 30 days of accountability and guidance to help you finally gain consistency!
Take the FREE Body Type Quiz
Need some great ideas for your Christmas list? Look no further! Everyone’s always asking me for recommendations for workout equipment, workout clothes, and other gear - so it gave me an idea. Let me help you create a Christmas list of all of my favorite things… equipment, clothes, books, journals, and even some other ideas so that you can ask for something better this year than just candles and candy. Let's have some fun today!
MORE RESOURCES:
Postpartum Renew Gift Box
Click here for links to all the products we mention in this episode!
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
Take the The FREE Body Type Quiz
I’ll be honest - I can set extremely high expectations for myself and try to be a perfectionist at times, and I bet I’m not the only one here. Most moms have these tendencies in their life - whether that’s cleanliness and organization, or trying to be a perfect mom to their kids, or trying to do their workouts perfectly.
The problem is that when we set these kinds of expectations, we usually fail to meet them. And we crash hard… getting discouraged and feeling like a full-blown failure.
My guest today knows something about all this. Andrea Fortenberry is the host of The Perfectionist’s Guide to Mothering podcast that equips moms to find freedom from perfectionism and to show up for the life God has for them.
We talk about the difference between receiving coaching versus criticism, chewing the meat and spitting out the bones (instead of choking on the bones), and leaning deep into what God expects from us as moms.
Andrea’s wisdom on this topic is GOLD. You’ll love this.
MORE RESOURCES:
DOORS OPEN THIS WEEK! Join the Strong Mommas Coaching Program
The Perfectionist’s Guide to Mothering Podcast
Follow Andrea Fortenberryon IG at www.instagram.com/andreafortenberry
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
Take the FREE Body Type Quiz
Why is it so hard to squeeze in a workout? Well, for a multitude of reasons! For starters, it can be a huge time commitment and a disruption in your daily routine. Plus, it can be an intimidating mental ordeal, especially if you’re just beginning.
But since finding the time to workout is a struggle for nearly 100% of moms, this episode is going to tackle the issue head on. You’re going to learn the most important mindset tips to make sure your workouts happen consistently, plus some logistical strategies to make the process more doable...no matter how crazy your life.
If you’re ready to get consistent and have a routine that includes regular workouts, this episode is for you.
MORE RESOURCES:
Registration Opening 11/29!!! The Strong Mommas Coaching Program - don’t miss this!
FREE “Create My Routine” downloadable template
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Are you in a really hard season right now, maybe a deep crisis that’s creating severe anxiety, depression and spiraling thoughts, and your faith is being challenged more than you ever wanted? If so, it’s probably also impacting the way you think about your body and how you take care of it on a regular basis.
Instead of feeling the pressure to keep all the plates spinning right now, maybe what you really need is grace and the permission to stop and take a breath.
My friend Cori Campbell went through this exact scenario. Today, she’s sharing with us her story of severe anxiety in the middle of an intense family crisis, and the negative thoughts about herself and her body that happened as a result.
But the beautiful thing about Cori’s story is the ending - where she is now and what she has accomplished as a result of the hardest season of her entire life.
MORE RESOURCES:
OPENING SOON! The Strong Mommas Coaching Program - Get on the waitlist now so you don’t miss out!
Take the FREE Body Type Quiz
[Ep. 107] Swimsuit Season - Essential Mindset Tips (Cori refers to this episode in the podcast)
“Eating healthy is so expensive!” It’s a common complaint for anyone trying to grocery shop for healthy food. There’s a belief that if you’re going to commit to eating healthier, you better be prepared to spend more money. But that’s simply not true.
In this episode, you’ll learn 7 simple tips to help you grocery shop for healthy foods with your budget in mind. It’s entirely possible for you to load up your cart with foods that feed you and your family well without breaking the bank. And no coupon clipping required!
MORE RESOURCES:
FREE Routine Creator Template - Get organized and feel better with this downloadable guide!
Jumpstart 30 – WAITLIST OPEN! Secure your spot for the next round of coaching!
The FREE Body Type Quiz
I’m a huge fan of yoga - the body awareness, the balance, the breathing, the flexibility. But while I’m a professional strength coach and I love practicing yoga myself, I’ll be the first to admit that I am NOT a yoga instructor. So, today I have the pleasure of interviewing Lisa Johnston, an experienced yoga instructor that has incredible insight on how yoga can be integrated into your workout routine.
Lisa shares her knowledge about some of the health benefits of yoga, the crossovers between yoga and strength training, how someone should begin yoga, and her top 7 poses that everyone should practice regularly. We even chat about de-mystifying the spiritual aspects of yoga and how it can be a tool to draw you closer to God.
You’ll enjoy Lisa’s passion and walk away feeling inspired to add some “flavor and spice” into your own workout routine!
MORE RESOURCES:
For more info on Lisa and her classes: www.lisajohnstoncoaching.com
Follow Lisa on Instagram for more yoga tips! www.instagram.com/lisajohnstoncoaching
Follow Megan on Instagram! www.instagram.com/strong_mommas
Jumpstart 30 – (Get on the waitlist!) 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Ok, so you’ve put on a few extra pounds, and you don’t like how it feels. You lack energy, you don’t feel healthy, and you’re not at your best. But as soon as you try to make some changes, it doesn’t budge. What gives?
In Part 2 of this two-part mini-series, we’re troubleshooting your exercise, sleep, stress and hormones. I want to help you get to the bottom of why you’re not losing the weight, and help you make some changes so that you can start feeling your best.
Make sure to catch Part 1 from yesterday! We looked at the mindset required for weight loss and the nutrition habits that MUST be in place to see a change
MORE RESOURCES:
Jumpstart 30 - REGISTER NOW for November group! Get your exercise & nutrition habits back on track so you can see lasting results!
The FREE Body Type Quiz
Somehow, you’ve put on some weight (maybe more than you’d like to admit), and you’re not how you got here...but you certainly don’t want to stay here. Deep down, you know it’s not just about the scale, but it reflects how you FEEL about your body right now. And you don’t like it.
So you’ve been trying to make some changes, but for some reason the scale is not budging. And you’re beginning to panic and feel desperate. “Why am I not losing the weight?”
In this two-part mini-series, I’m going to help you troubleshoot this situation. If you’re not sure why you’re not losing the weight, and you need help, these episodes are for you. Today, we’re specifically looking at the mindset required for weight loss and the nutrition habits that MUST be in place to see a change.
MORE RESOURCES:
Jumpstart 30 - REGISTER NOW! Keep your body & your health a priority this season with simple daily habits that add up to big things!
The FREE Body Type Quiz
Are you a stay at home mom or a working professional (or both!) and feel like you’re constantly struggling to find the time for self care? You have so many tasks to accomplish every day, and so your own body usually comes dead last. It’s the same ‘ol story, but you KNOW that you’re not your best self when you’re rundown. You want to be taken care of as much as you take care of everybody else, but it feels impossible to make that happen.
If you’ve dealt with any of those feelings, this episode is for you. My guest is Amanda Bennett, fellow podcaster on the Gotcha Mama podcast and mompreneur who spent years in the professional world working for non-profits and professional sports teams. Recently, she switched gears to be home full time with her kids, and still found it tough to make space for self care.
As a working mom that has had to reset her expectations, Amanda is now finding joy in the small moments of self care and realizing that the right things can add up to big forward progress (especially for her mental health!) Listen as she shares the journey she took to becoming content with the baby steps.
MORE RESOURCES:
Postpartum Renew - 30 Days to Whole and Healthy
Jumpstart 30 [Registration Opens SOON - 10/21!!] – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Cardio. Love it or hate it, most moms feel compelled and obligated to make sure to do some form of cardio with their workouts. Maybe cardio is your main form of exercise, like running or the elliptical. Or perhaps it feels like it’s the easiest thing to do or the thing that’s going to make the most impact if you want to lose weight and get in better shape.
But what’s the truth about cardio? Is it that important? Is it the best thing for fat loss? And if you should do cardio, or WANT to do it, what are the best ways to fit it into your routine?
At the end of the day, I want to make sure that when you’re motivated and have the time to workout that you’re doing the right things and seeing the best results. And traditional cardio may or may not be part of that picture.
MORE RESOURCES:
Jumpstart 30 – [Registration opens October 21st!!] 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Are you ready to have your socks blessed off? We’re going way back into my past and meeting one of my best college friends, Sarah Simon - the watercolor artist behind The Mint Gardener. Since college, we both have gone in different directions - I’ve obviously pursued fitness and nutrition coaching, and she has pursued art.
But our hearts are eternally woven together with the same passion to see women experiencing wholeness in their body and mind, to be creative, to not have the pressure of expectations and the demands of perfectionism, and to be filled with grace to take a breath and to do the things that are truly life giving for the soul.
The way we take care of our bodies as moms must include so much more than just regular workouts and healthy meals. We also need moments where we can do something that allows us to step back and marvel at something lovely that we just accomplished, whether that’s painting a flower for 10 minutes or planting a flower pot.
So it may seem odd that I have a watercolor artist on the show today, but after meeting Sara, you’re quickly going to realize that it’s not bizarre at all.
MORE RESOURCES:
Follow Sara Simon on IG: www.instagram.com/themintgardener
See her class schedule and purchase her books at https://www.themintgardener.com/
Megan’s Back Fix System for back and hip pain! CLICK HERE TO PURCHASE BACK FIX
Take my FREE Body Type Quiz to find out your unique body type.
One major regret I have in life is not training my body properly when I was first postpartum. I did nothing specific to encourage my body to heal properly, and I even did things that made the situation worse. I didn’t fully understand Diastasis Recti, pelvic floor health, and the needs of postpartum moms...but I do now. (And it’s never too late to work on this stuff!)
I don’t want you to experience what I did - I want you to be intentional and focused with your postpartum training efforts. In this episode, I’m going to teach you the most important tips for postpartum fitness, what to focus on at various stages, the safest and best things to do that will set you up for future success, and the specific framework you need that encourages your post-baby body to heal and return to full strength.
So whether it’s been a long time and you don’t “think” you’re postpartum anymore or you had your baby last week, you’re going to get something out of this episode.
MORE RESOURCES:
Postpartum Renew - My Proven System To Help You Recover & Feel Your Best
The FREE Body Type Quiz
Are you drowning in mom-life right now? When you’re a mom, there are so many things that feel out of your control. Your days are chaotic and you can’t seem to get a foothold on any of your well-intentioned plans. Especially with your body. And it can become really discouraging - particularly if you’re pregnant, nursing and have tiny ones hanging on you all day long. Your body feels like it belongs to someone else.
Today I’m chatting with Mary Jo, a mom to 6 kids under 12 with her 7th on the way. She has spent the past 13 years either pregnant or nursing (wow, right?!) If anyone knows what it feels like to have your body belong to someone else, she does.
But her perspective is not just inspiring, it’s challenging to all of us moms. She shares her story about major weight loss and major weight gain, how she felt when she was really skinny (she’s super honest about this), and how she feels about her body right now. We also talk about how she’s able to be strong and fit during pregnancy and postpartum, and how she makes her workouts happen with all the little ones around. If she can do it, I bet you can, too.
MORE RESOURCES:
Postpartum Renew - This is Megan’s BRAND NEW training program created specifically for postpartum moms!!
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Ask Me Anything! In this episode, I’m tackling some of your most burning questions about fitness and nutrition. But we’re doing it differently this time - you’re going to hear from real moms with very real struggles as they put me directly on the spot in real time. So fun!
First, weight loss. You’ll hear from Lindsey, who has witnessed her weight creep up over the past year. We talk about one splurge that she struggles with everyday that could be the key to overcoming her plateau and seeing a change.
Then, back and hip pain. I’m helping Randi know what her mindset should be right now as she’s dealing with an injury, and what to focus on for her hips and back so she can get back to her workouts.
Finally, snacks. Nicole has been eating great meals, but it all falls apart with her snacking in between meals. I talk with her about why a good snack is important, when you should have a snack, and exactly what to choose. Lots of ideas with this one!
This episode was really fun for me, but most importantly, I just hope this is really helpful for you with your own struggles.
MORE RESOURCES:
Megan’s brand new BACK FIX program to relieve your back and hip pain for good
Jumpstart 30 – [Join the WAITLIST!] 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Do the words “overwhelmed, exhausted, or burnt out” hit close to home?
You might be the mom who overwhelms yourself by trying to tackle lofty health and fitness goals and set extremely high expectations, only to burnout, give up and feel like a failure. Or...you could be so rushed in family life [activities, responsibilities, etc.] that you have zero margin for your own self-care.
Today, I’m chatting with Deanna Mason who is the creator of Refreshed Moms where she helps moms create sustainable rhythms of rest as they grow their business, serve their community, and raise their family. She’s a rest consultant, and in our burnt out, over-extended culture as moms...this is the exact conversation we need right now. I can’t wait for you to meet my new dear friend Deanna, you’re going to love her!
MORE RESOURCES:
Book Mentioned: The Ruthless Elimination of Hurry
Deanna’s podcast The Refreshed Moms
Deanna’s Make a Rest Plan free mini-course
FB Group Spiritual Rest with Refreshed Moms
Megan’s FREE FB Group the Strong Mommas Squad
It’s so hard to feed your kids healthy meals and snacks when you’re busy and on the go! You might even have picky eaters that eat Easy-Mac and Go-gurt for lunch more times than you’d like to admit. So, my 10-year old son Calvin and I would like to help you out!
On today’s episode, Calvin and I are giving you lots of excellent ideas for healthy breakfasts, lunches, dinners and snacks that are kid-friendly. We’re breaking it down from easiest to grab to more difficult. Grab a pen and paper because you’re going to want to jot some of these down.
Not only are you getting a bunch of kid-friendly meal ideas, but we’ll also teach you how to structure a healthy kid meal so you know exactly what should go on their plates. Plus, you’re getting my best hack for battling the constant snacking problem!
MORE RESOURCES:
Jumpstart 30 – [REGISTRATION CLOSES 9/2!!] 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Summer’s gone and I bet you’re getting a burst of that back-to-school motivation to get back into a routine and prioritize your workouts and eating habits again. But I’d hate for you to make all the same mistakes that most women make when starting back up - because if you do, you’ll crash and burn and have a horrible experience. Not fun.
Going too hard too soon, trying to eat like a pro, doing something that won’t work, and trying to change everything - I’ve witnessed it all more times than I can count. In the wake of these attempts are women so discouraged, frustrated and right back where they started.
So, if you’re committed to getting back on track to create lasting results, and have a desire to be wise and strategic this time, then this episode is for you.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
Take the FREE Body Type Quiz
For most people, either the fitness or the nutrition aspect is easier, but rarely are both components natural. For Emily, she always gravitated towards sports, weightlifting and running. Being consistently active is natural and so easy.
But good nutrition? Not a chance. Eating healthy has always been a challenge for her… one that she has learned how to overcome in order to be healthy, trim and feel her best.
If you struggle to wrap your brain around being a healthy eater, this episode is for you. Emily admits that she’ll never be a perfect eater, but her attitude is spot-on. You’ll be inspired by her story of how she found a good balance between her fitness and nutrition, and has set separate expectations for both.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Exercise was always a struggle for her. Eating healthy came easy, but working out did not. It felt like punishment - a constant game against the food she ate and her body that she was trying to change. Until one day, her mindset shifted and she achieved the unimaginable: consistency and joy with exercise.
In this episode, I’m introducing you to Liz Revilla, a mom who was starting to wonder if she would ever be content in her body. What’s interesting about Liz is that she also happens to be a registered dietitian, and has an extensive history and experience with nutrition. But fitness, not her jam.
Listen in as we talk all about her experiences as an Endomorph, achieving her first real push-ups, finding consistency with workouts, and feeling stronger and healthier than ever. Liz also shares some amazing meal planning hacks that every mom should know!
MORE RESOURCES:
The FREE Body Type Quiz
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
Does your daily routine feel like a disorganized mess? If so, you’re not alone. You’re having to juggle multiple tasks and responsibilities, not to mention trying to fit in healthy meals, a daily workout, and other self-care habits...which usually get shoved to the wayside. You crave a routine that keeps you organized and helps you accomplish your health goals.
On today’s episode, I’m walking you through the best process for creating a daily routine that works for you. Don’t just copy and paste from someone else’s routine… learn how to design your own that fits your unique personality and most important self-care habits.
Be sure to download your FREE personal routine resource!
MORE RESOURCES:
FREE download! Create your own daily routine here: www.createmyroutine.com
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Are you a little bit curious about what my own daily health routine looks like? I’m a very regimented person (probably part of my personality!), but I’ve developed a daily rhythm over the last 20 years that helps me feel grounded and healthy. I’m sharing the juicy details of it with you today.
But instead of just walking you through my day and saying, “OK, now go do that!”I want to be very intentional and careful, so that you don’t get obsessed or feel unnecessary pressure to have a perfect routine. You’re going to learn from my mistakes and walk away from this episode totally inspired to create your own routine that works for YOU. Let’s create a routine for you that is actually helpful, not burdensome.
MORE RESOURCES:
Jumpstart 30 – Get on the waitlist HERE! 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz - Take my free body type quiz to discover if you’re a Mesomorph, Ectomorph or Endomorph
This is a conversation I have secretly been wanting to have for a very long time now. As you know, the way we approach our fitness and nutrition is all wrapped up in our mindset and our motivations, and even our personality.
Having spent years coaching hundreds and hundreds of women, I have seen it time and time again, that our individual personalities and the lens through which we interact with the world completely impacts how we show up for ourselves. And the more we can understand how we’ve been wired and what motivates us individually, the more success we’ll experience with our habits.
So on today’s episode I’ve got Amy Wicks with me. Amy is a faith-based Enneagram Coach, speaker, and writer who lives in Kansas City with her family. She is the voice of the weekly Simply Wholehearted Podcast and has co-authored several books and is just releasing her first solo book titled Should Christians Use the Enneagram. She and I have an excellent conversation about how each enneagram type can tap into their strengths to make the most progress and take care of their bodies best. This is one you’ll want to listen to over and over again.
MORE RESOURCES:
Click here to register for Amy’s Wholehearted Enneagram Summit
Click here to grab the Enneagram Virtual Summit All Access Pass
Connect with Amy and discover more at www.simplywholehearted.com
Should Christians Use the Enneagram? Amy’s new book!
The FREE Body Type Quiz
Let’s switch it up and have some fun! I have a very special (surprise!) co-host on the show with me today, and he and I are chatting all about foam rolling. What is foam rolling? What are the benefits? When are the best times to foam roll? What type of roller is best? And why on earth does it hurt so much???
If your foam roller is just one more piece of dust-collecting exercise equipment - or maybe you don’t even have one! - this episode is going to give you all the insights you need to make the most of it. Soon, your foam roller is going to be your best friend!
MORE RESOURCES:
FREE “How to Foam Roll” Video
(Get on the waitlist!) Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency with your health and fitness!
The FREE Body Type Quiz - Discover your body’s unique design!
The Strong Mommas Squad Facebook Group
!!NEW!! The BACK FIX System - 30 days of short circuits that correct your posture, improve your core strength and improve your flexibility. Get to the root of the problem and solve your back and hip pain for good!
No pain, no gain, right? But, is that actually true, and does getting sore after a workout mean you really did something effective? What if you don’t get sore - was that workout a waste?
In this episode we’re going to debunk a couple myths about muscle soreness (including lactic acid), and talk all about some practical tips to help you manage your soreness better. Should you stretch? Rest? Ice? Do another workout?
If you’ve ever wondered what makes your muscles so sore after a workout, and exactly what you should do to deal with it best, you need to listen to this.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Do you struggle to give yourself grace each day? Maybe, you used to be in way better shape than you are now, and somehow things fell to the wayside for a while...maybe for years. Now you’re feeling the nudge to refocus and start taking better care of your body. But you know it’s just not going to be the same, and you have a hard time being gracious with yourself about it.
If you’ve dealt with any of those feelings, you need today’s episode.
I’m chatting with my good friend and client Gay Taunton today...a southern momma from Georgia. She shocked me one day when she casually mentioned that she used to be a serious weightlifter and even trained to compete in a bodybuilder competition.
But after becoming a mom, she stopped it all and put her body on the back burner.
Now, two decades later, she’s learned how to rewrite that negative self-care script that’s going through her mind and pick up the torch again. Her story is crazy inspiring and I could listen to her southern drawl all day. You’re going to love getting to know Gay as much as I have!
MORE RESOURCES:
Jumpstart 30 REGISTER NOW!– 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Summer is here! And with it comes “vacation mode” - completely abandoning all healthy habits and making yourself feel miserable. (Yep, I’ve done it, too.) Not only are you already a bit self-conscious in your summer clothes, but your behaviors and choices might lead you to backslide this season. Fortunately, there’s a way to approach your fitness and nutrition habits for the next few months that helps you stay on track.
Today we’re going to chat about:
- Maintenance mode vs. progress mode during the summer months,
- How to avoid digressing or losing ground without obsessing,
- Creating fitness and nutrition “non-negotiables” that are season appropriate,
- And how to feel good in your body all season long.
This episode is going to help you fully enjoy all the wonderful things that summer brings while feeling your absolute best!
MORE RESOURCES:
Jumpstart 30 REGISTRATION OPEN NOW!– 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Are you dreading swimsuit season? Does the thought of wearing smaller, more revealing clothes - like shorts, tank tops, and heaven forbid, a swimsuit - make you wish it was winter again? Yikes! Today, I want to help you with some really important mindset tips as you go into “small clothes” season. That dread and self-consciousness should not taint the fun and joy of a great summer with your family.
Let’s talk about:
- Our typical attitude and behaviors heading into summer - the things everyone else is probably doing
- Some quick reality checks about your body
- How to change your attitude and mindset about your body and how it looks
- A quick chat about your wardrobe
Let this summer be different - free of embarrassment and self-consciousness, and full of good feelings, rejoicing in what your body can do, and lots of amazing adventures!
MORE RESOURCES:
Jumpstart 30 REGISTRATION OPEN NOW!!– 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz - Discover your unique body type here!
Is it possible to be truly happy with your body while simultaneously on a journey toward progress? And can you be content while avoiding complacency? You probably feel these internal struggles everyday.
You want to know what it feels like to be content with your body, but you don’t know how to get that. You’ve never known anything other than unhappiness in your own skin and striving to make changes. Contentment would be amazing!
But does contentment have to mean complacency? You might be afraid that if you’re content, you’ll end up really out of shape and have a terrible body.
If you struggle with contentment in your body in any way, this episode is for you.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
The word “menopause” sounds scary and like it’s “the beginning of the end” with your body, but it doesn’t have to be! I think one of the reasons that (peri)menopause is scary is because it’s so darn confusing. (Sidenote: We go through so many confusing seasons with our bodies, right?) But just like with your regular menstrual cycle, all of your symptoms have a reasonable explanation. And the good news is that there are solutions to help you feel your best during this phase, too.
In this episode, you’re going to find out what’s actually happening in your body during menopause, a rundown of the typical symptoms, and most importantly, specific tips for your exercise and your nutrition during this phase so you can feel your best. Consider this your one-stop-shop for all things menopause!
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Menopause: What You Need to Know
The Guide to Managing Menopausal Symptoms
All About Menopause
Do you ever pee when you sneeze? Does it hurt to have sex? Or maybe you leak a little when you run or lift heavy? As embarrassing as it may be to talk about, pelvic floor issues are super common, but they’re not something you have to live with.
I'm chatting with Jocelyn Bohnet today, a women's health physical therapist that specializes in all things pelvic floor health: urinary and fecal incontinence, pain with intercourse, pelvic organ prolapse, tearing during delivery, and other pelvic issues. In this episode, we cover so much ground! We discuss:
- The general anatomy of your pelvic floor
- Bladder leakage and pain with intercourse
- All about kegels
- When to see a pelvic PT
- And so much more!
Jocelyn says, "God made our bodies, God made our pelvic floor, and God made sex to be wonderful...And we need to not be afraid to talk about an issue in our pelvic floor region just like we're not afraid to talk about neck pain."
Stick in your headphones for this one...we get personal!
MORE RESOURCES:
Women's Health in the American Physical Therapy Association: https://www.moveforwardpt.com/womenshealth
Jocelyn Bohnet's clinic in Tigard, OR: https://www.intouchphysicaltherapy.com/
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
How does your menstrual cycle affect your eating habits, your hunger, and your cravings? How does it affect your ability to workout hard and get the most from your training sessions? And how does it affect your mood and enthusiasm? The truth is that your menstrual cycle can impact just about everything, so it's foolish to ignore it and not plan for it effectively.
In this episode, we're going to chat all about the menstrual cycle. You'll learn that there are reasonable explanations and solutions for something that can feel so completely unreasonable at times.
We'll talk about:
- the main phases of our cycle and the primary hormones that are in play,
- the specific effect those hormones have on our hunger, cravings, energy, and mood,
- how to be more prepared with your nutrition,
- and how to organize your month of workouts around your cycle.
We'll also briefly talk about not having a regular menstrual cycle and what that might be indicating for you.
MORE RESOURCES:
The FREE Body Type Quiz
Menstrual Matters: How your cycle may affect your training
Today, I am extremely honored to introduce you to my mom! And let me tell you, she is the original Strong Momma. In this episode, we laugh and reminisce about at-home aerobics classes on VHS, her high school days of track and field, her hilariously surprising experience running the Bloomsday Race, and yes, even her time spent in jail. (You read that right!)
I’m proud to say that my mom is such an inspiration of strength, faithfulness, and perseverance for us all.
You’ll be inspired by her story that it’s never too late to start and try something new. She began strength training in her 60’s and feels so good because of it. But whatever you choose to do, her message is to stay moving, keep active, and you will have the blessing of enjoying your body for a long time to come.
Love you, Mom
xoxo
MORE RESOURCES:
Jumpstart 30 – Get on the waitlist here!
The FREE Body Type Quiz
The Strong Mommas Squad FREE Facebook Group
We are masters at excuses and self-sabotage. We know what we should be doing, but we can easily talk ourselves out of it. Today, I’m revealing our negotiation tactics, the ways we self-sabotage our efforts, and ultimately how we give in to lame excuses. It all inevitably leads to skipping the habits that we know are so important for us and make us feel really good!
In this episode, you’ll learn how to recognize those internal debates, how we pull others into our negotiation process, and what it means if a habit is “non-negotiable”. I’m going to help you make your important self-care habits no longer up for debate so that you’ll follow through with them and start feeling your absolute best!
MORE RESOURCES:
Genesis 3:4-7
Jumpstart 30 – Get on the waitlist here!
The FREE Body Type Quiz
The Strong Mommas Squad FREE Facebook Group
What’s my opinion on fitness classes? What about thyroid dysfunction and other metabolic issues? How do you find the balance between eating with freedom and strict box-checking? And how about some good Scripture verses for when you feel worn out and ready to give up? These questions answered and so much more on this week’s episode!
We are celebrating our 100th episode today and having an awesome time doing it!! We’ll also be announcing the winners of our incredible giveaways… don’t miss this!
MORE RESOURCES:
Jumpstart 30 REGISTER HERE NOW!– 30 days of accountability and guidance to help you feel your best!
The FREE Body Type Quiz
Don’t we all want to know how much we can break the rules and still get results? It’s human nature to immediately wonder, “How often can I break these rules and still see the progress that I want?” We even call it “cheating” - cheat meals, cheat days, cheat foods. We want to find the shortcut or the work-around, especially with our nutrition. Well, it’s time we rethink all of this and learn to adopt a completely different attitude about splurging.
In this episode, you’ll learn the difference between “weaknesses” and “favorites, “cheating” and “splurging”. And you’ll find out how often you should break the rules, and how to go about it without derailing your mind and even your progress.
ENTER to WIN!!
I’m giving away an annual membership to the Strong Mommas Coaching Program, a free registration to the Jumpstart 30 program, and a 30-minute private zoom coaching session with me. The total value of these is well over $2,000.
To enter to win (3 ways!):
-
Head on over to iTunes and leave a review, then take a screenshot of your review and send it to me by direct message or in an email.
-
Take a screenshot of this episode while you’re listening to it and post it in your stories, tagging me @strong_mommas and two of your momma friends.
-
Leave a comment on one of the posts for the podcast in FB or IG, saying why you love this show and tagging two of your momma friends in your comment.
I’ll be announcing the winners on the 100th episode!! So go get yourself entered to win!
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Do you ever fall off the wagon over the weekend? Your week ends up looking like a mini cycle of all-or-nothing behavior… you’re all in with your healthy mentality Monday through Thursday, but by Friday you can’t help yourself from letting loose and completely self-sabotaging the rest of the weekend. By Monday you’re asking for a do-over.
How can you get a handle on this and break this cycle while still enjoying your weekend? This episode is going to give you the exact tools you need to do just that.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Let’s be honest, good nutrition guidelines look great on paper, but they’re not helpful at all if you’re not sure how to put them into practice!
So, on today’s episode, Scott and I are pulling back the curtain and sharing with you exactly what we eat on an average day and WHY. We’re walking you through our different breakfasts, lunches, snacks and dinners. And then I’m teaching you the 5 simple questions I ask myself at each meal to make sure I have what I need on my plate.
And yes, you can do this, too. If you’ve been needing some help putting those healthy eating habits into action, you’re going to love this one.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
All the Strong Mommas recipes mentioned in this episode can be found here!
I’m going to admit. This was a hard topic for me. I try to spend so much of my time trying to help you shift your attitude and perspective around food, thinking in terms of abundance and what you can eat MORE of, rather than restricting yourself and trying to eat less. But the fact remains - there are certain foods that you really should be eating less. And when you do, everything changes and your body starts to feel amazing.
Let’s navigate these tricky waters together and learn which foods should show up less and less on your plate. Here’s a hint: they have to do with carbs, fats and processing.
If you’re already eating slowly, mindfully and have mastered the art of eating PRO’s yet you’re still struggling to see results, this episode will help!
MORE RESOURCES:
Podcast Ep. 57 - All About Carbs
Podcast Ep. 56 - All About Fats
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Eating healthy is hard! You probably struggle with emotional eating, saying NO to certain foods, disliking healthy foods, and even feeling like it’s all really complicated. But on today’s episode, we’re going to change all that! You’re going to get the easiest framework for what foods to put on your plate every time.
If you’re sick of dieting and constantly confused by what’s considered healthy and what’s not, this episode is a must listen. Scrap everything else you know and just make sure these two foods are ALWAYS on your plate.
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Today marks the beginning of a brand new series all about creating strong food foundations. I want to teach you the habits that make up a good, nutritious diet. But, before we talk about any specifics of WHAT should go in your mouth, we need to talk about HOW - how you eat and how you choose the foods that you do. This is the piece of eating that most people miss….they skip straight to the what (what foods to eat), which is pretty much just dieting.
But if you’re missing the how, no diet will ever work for you. Period.
Today, you’ll learn HOW to eat slowly and mindfully, and why this matters more than anything else!
MORE RESOURCES:
Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!
The FREE Body Type Quiz
Do you find your value in being a perfectionist and getting all those boxes checked? As a mom, it’s easy to worship structure. Especially when that structure is working and progress - physical progress - is happening. But what happens when God desires something different for you? What do you do when your plans get thwarted and digression seems to set in?
On today’s episode, you get to meet a remarkable woman that I’ve had the privilege of walking alongside on her health and fitness journey. Ally used to proudly check all the boxes and had a dramatic (30 pound!) transformation to tell. But then life happened - pregnancy, injury, career, family - and progress looked very different.
For Ally, being fully mature and stable in her health does NOT look like perfection. Far from it. Prepare to be inspired to see your own journey a little differently!
MORE RESOURCES:
James 1:2-4
JUMPSTART 30 – Get on the waitlist here!
The FREE Body Type Quiz
Mirror muscles? Lunge jumps? Light weights/high reps? Oh boy, we’re covering the good stuff today! In this quick series about “fixing your stuff”, we’re systematically tackling how to create strong fitness foundations for yourself – what it means and how it looks to have a really strong body. If you want strong, powerful and resilient arms and legs, it’s so important to have good posture (alignment) and a strong core first.
But now, let’s get to the rest of your body and learn what TO DO and what NOT TO DO when training your arms and legs. A good total body workout is so much more than just spot training trouble spots, targeting specific muscles, and doing light weights for high reps.
On this episode, we’ll talk all about the “mirror muscles”, why movements matter, the right sets/reps scheme, and how to follow the proper progressions so you don’t get hurt.
Do NOT skip over this episode if you’re on the quest for the strongest and healthiest version of yourself!
MORE RESOURCES:
JUMPSTART 30 – Get registered!
The FREE Body Type Quiz
Good core training is about so much more than just planking. And it’s definitely NOT just about abs and doing a million crunches. Today, I’m going to help you stop making a bunch of common core training mistakes, and we’re going to train your core right so you finally feel strong and put together.
Let’s talk about all the muscles that make up your core, what they’re designed to do, why breathing really matters, and even common problems like Diastasis Recti. You’re going to walk away from this episode knowing way more about your core!
MORE RESOURCES:
3-Phase Diastasis Recti Healing Circuit - part of the Strong Mommas Coaching Program (Join the waitlist here!)
JUMPSTART 30
The Body Type Quiz
Join more of our conversation in The Strong Mommas Squad - FREE private FB community
For the next few episodes I want to help you fix and correct various aspects of your fitness - the way your body moves and works. As you learn and implement this knowledge, you’ll experience a body that feels way better.
And the best place to start is fixing your posture. If I tell you to “fix your posture”, what do you do? Do you just sit up straight and squeeze your shoulders back? Well, if that’s it, then you’re not getting the full picture of what good posture actually looks like.
Today, I’m going to break it down, and we’re going to discuss what you actually should be doing for true good posture and what NOT to do. It’s probably not what you think.
At the end, I leave you with a couple MUST DO exercises that you can easily do every day that will have an immediate effect on your posture.
MORE RESOURCES:
JUMPSTART 30
Join more of our conversation in The Strong Mommas Squad - FREE private FB community
Your questions answered!! In today’s episode, I’m diving into the mailbag and answering listener questions about nutrition, exercise, and faith. We’re talking all about self-sabotage, exercise headaches, digestive system tips, meal planning made easy, body dysmorphia, the comparison game & more!
Super informative and we always have so much fun with these Ask Me Anything episodes!
MORE RESOURCES:
2 Corinthians 12:7-10, Jeremiah 17:9, 2 Corinthians 10:3-5, 2 Timothy 1:7
The Body Type Quiz
Join more of our conversation in The Strong Mommas Squad - FREE private FB community
On this week’s episode, we’re talking about something that’s more important than your workouts, your meals or any aspect of your self care. To fully thrive and feel alive in your body, it starts with believing TRUTH about your body, and ultimately, with that truth, overcoming all the negative thoughts you have about it.
Your self-loathing and disgust for your body will not miraculously disappear the moment you reach your goals. I once trained a client that worked so hard, trying to do everything perfectly, but nothing was ever enough. Deep down, I knew that what she really hoped for was the ability to be at peace in her skin and finally be content, grateful, and actually like her body.
Perhaps you feel the same way.
So today, I want to talk with you about:
- 3 Big Negative Thought Patterns we have
- How can you move past these negative thoughts and become a person that actually has far more positive things to say about their body than negative.
If you struggle to LOVE your body, this episode is for you!
MORE RESOURCES:
The Body Type Quiz
Psalm 139:14, Psalm 119:73, Isaiah 44:24, Deuteronomy 7:6, Galatians 4:7, Philippians 2:3-4, 2 Corinthians 10:3-5
Join more of our conversation in The Strong Mommas Squad - FREE private FB community
How do we fight when we have no more fight left in us? How do we resist the urge to quit and give in to despair when we’re in our lowest valley? As the pandemic drags on and we feel our hope waning, it’s easy to lose trust and faith in a God that’s in control of it all.
Today, I have the honor of chatting with Alli Worthington - author, speaker and all-around inspiring strong momma. We dig deep into how to stand strong when our hearts are heavy and our rally cry feels as powerful as a kazoo. We even talk about our dreams and callings, our inner critic, and moving forward with confidence.
Do NOT miss this amazing episode!
MORE RESOURCES:
Alliworthington.com
Standing Strong by Alli Worthington
Join more of our conversation in The Strong Mommas Squad - FREE private FB community
Do you struggle to find motivation to get workouts done or to eat better? Or maybe you struggle to stay motivated after you start? The solution to each of these motivation struggles is to discover a strong enough or important motivator that will always answer the question “what’s the point?”
But maybe more important than dialing in your big “why”, your true motivator, is recognizing that motivation is an emotion. And once you grasp that concept, you won’t be tossed around so much by your current motivation levels. Gear up, cause we’re diving into motivation on today’s episode of the Strong Mommas Podcast!
MORE RESOURCES:
Romans 12:1
The Strong Mommas Squad - FREE private FB community
I want you to make sure that you are moving forward into the new year with wisdom and strategy. And the first steps of being wise and strategic is to set some actual goals and create expectations. I know this seems cliche or overdone, but because we think that way we end up not planning anything out, while still hoping we might get somewhere. Or, we do set goals, but they’re terribly unrealistic and totally the wrong kind of goals!
In this episode, I’m teaching you step-by-step how to create the right kind of nutrition and exercise goals for yourself. And then we’ll talk about readjusting them up or down based on your circumstances so you don’t end up feeling discouraged and like a failure.
So, just hold on a moment before you go organize your entire pantry, start a juice cleanse, or sign up for the extreme spinning class. Before you go bounding into the new year with amped-up motivation, be wise and listen to this first!
MORE RESOURCES:
The Strong Mommas Squad - FREE private FB community
This year was epic on so many levels. Personally, I feel like some of the worst things happened in 2020, while at the same time, some of THE BEST things happened. Which is a testimony to how God is with us through every season of life! On this episode, Scott and I are reflecting back over the year and talking about some of our favorite episodes and moments here at Strong Mommas.
I’ve also got some big news for you!! Some changes are coming your way that will provide you with even more tools and resources to help YOU, as a mom and a woman of God, become stronger, mightier, and more powerful and effective in your life for Him.
Plus, you will not want to miss playing “would you rather” with Scott. You’ll get a silly little peek into the mystery guy’s life!
MORE RESOURCES:
Psalm 5
JUMPSTART 30 Program
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
You want to set your kids up for success, especially with how they feel and what they believe about their bodies. If you could help spare them years of believing that their body is never good enough, wouldn’t you want to do that? In a culture that’s obsessed with changing and “improving” our bodies, let’s help our kids believe differently.
On today’s episode, Scott and I are talking about how you can teach your kids how to embrace (and ultimately care for!) their God-given body. You’ll learn how you can:
- Teach them all about WHO designed their bodies
- Teach them all about WHOSE image they’ve been created in
- Teach them about how God created all of us differently and WHY He intended to do that
Your kids are going to feel pressure to change themselves somehow, as if who they are right now is not good enough, but with these intentional conversations (and making sure you believe this about yourself!), you’ll be setting them up for success!
MORE RESOURCES:
JUMPSTART 30 Program
Psalm 139:13-18
“You Are Special” by Max Lucado
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
Every family has one: a picky eater that makes meal times miserable. It’s tempting to “pick your battles” and give them what you know they’ll eat, but you also want to set them up for success! You truly desire to teach your kids good, healthy eating habits that will last a lifetime.
In this episode, I have the pleasure of interviewing Jen Brazeal, a fellow mom with some mad skillz in the kitchen department, especially when it comes to kids. She and I talk about some tricks and strategies that work wonders for encouraging your kids to be less picky and more involved in the meal process.
We’re talking about:
- Simple, healthy meals that even your youngest can make themself
- Jen’s 10 meals under 10 minutes - these are her go-to’s!
- Strategies to get your kids to be more adventurous with flavors
So many doable ideas!! If you’ve been struggling with teaching your kids healthy eating habits, this episode is for you!
MORE RESOURCES:
The Unhurried Life Podcast
Jen’s 10 Meals Under 10 Minutes - Kid friendly!
JUMPSTART 30 PROGRAM
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
What was exercise like for you as a kid? Was it modeled well in your home? Did you play sports and learn about your body in a healthy way? Or did you have to relearn and figure out healthy exercise habits when you became an adult? Regardless of your own experience growing up, I want to help you pave the way for your own kids so they can have a healthy relationship with exercise for the rest of their life.
Today, on part one of a new series all about leaving a healthy legacy for our kids, Scott and I talk about what’s most important with kids and exercise. We’re digging into:
- Teaching them how to have the right attitude about exercise
- How you can model good behavior
- Age appropriate exercise
- Whether or not you should teach your kids about body types
If you’re longing to have a healthy, fitness-focused home environment, this is the episode for you!!
MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
I know it sounds funny, but does your thumb hurt a lot? Oh, let me tell you, that “mom thumb” pain is certainly NOT funny! Nor is carpal tunnel syndrome, tennis elbow, or other typical aches and pains that we get in our hand, wrist, and elbow.
Today, I’m interviewing Halcyon McCollum, a Certified Occupational Therapist that specializes in hand, wrist and elbow injuries. Every day, she treats moms just like you that battle with pain while gripping, holding, and picking up things.
On this episode, I’m asking her about:
- “Mom thumb” from picking up babies and toddlers and how to get relief,
- What exactly carpal tunnel syndrome is,
- When it’s a good idea to wear a wrist brace,
- Stretches and exercises that help with tennis elbow pain,
- And why strong shoulders are the key to happy hands and wrists.
If you’ve been suffering through pain in your hand, wrist and elbow, let’s get to the bottom of it and find you some relief!
MORE RESOURCES:
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Have you been battling aches and pains in your hips and low back? You do not have to JUST DEAL with it, momma!! Whether it’s sciatica, SI joint pain, piriformis syndrome or generalized low back pain, there’s a solution to help you feel so much better.
On today’s episode, I chat with Jocelyn Bohnet, a mom-therapist that specializes in pelvic pain and dysfunction. We talk all about:
- Sciatic nerve pain and what could be causing it,
- What exactly SI joint pain is and some relief tactics,
- Why properly engaging your core and pelvic floor is crucial for pain relief,
- And proper technique to avoid pelvis and lower back pain.
If you’ve been ignoring your hip and back pain for a while, no more! This episode will point you in the right direction for finding relief!
MORE RESOURCES:
Strong Hips & Core FREE 2-Week Program
Podcast Episode 4 - Your Pelvic Floor Should NOT be embarrassing! With Jocelyn Bohnet, MPT
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process!
In this new series, I’m chatting with various physical therapists and looking into the most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain.
On this episode, we’re going to look at lower body injuries and answer questions like:
- What is plantar fasciitis and how can we fix it?
- What’s causing the sharp stabbing or dull aching pain in your kneecap?
- Is there a way to find relief from IT Band pain, that horrible ache on the outside of your knee?
- And what, if anything, can you do to never suffer these things again?
If you’ve been suffering through pain in your feet, ankles, and knees, let’s get to the bottom of it and find you some relief!
MORE RESOURCES:
Strong Hips and Core
Jennifer Penrose’s Podcast: Stay Healthy South Sound (https://penrosept.com/stay-healthy-south-sound-podcast/#sthash.zmGJ7Jjy.dpbs)
Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Millions, if not billions, of us women are at war with our bodies…ashamed of how they look and wishing we could feel more happy and positive about them. Because it’s so universal, the recent “Body Positive” movement is trying to make us feel better about our bodies. But sadly, there are some major flaws with this movement that ignore the big issue.
On part two of this series, I’m going to talk about:
- How the “body positive” movement has it wrong,
- The TRUE value and worth of your own body and Who it’s coming from,
- How to discard your old ways of thinking about your body,
- And “putting on the new self”.
Can you imagine what it would be like if you started treating your body with love, compassion, and gentleness? This change of heart about your body does not come from more self-love or self-esteem. Listen and I’ll show you how.
MORE RESOURCES:
Colossians 3:1-17, Galatians 3:27-29
Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Millions, if not billions, of us women are at war with our bodies…ashamed of how they look and wishing we could feel more happy and positive about them. Because it’s so universal, the recent “Body Positive” movement is trying to make us feel better about our bodies. But sadly, there are some major flaws with this movement that ignore the big issue.
On part two of this series, I’m going to talk about:
- How the “body positive” movement has it wrong,
- The TRUE value and worth of your own body and Who it’s coming from,
- How to discard your old ways of thinking about your body,
- And “putting on the new self”.
Can you imagine what it would be like if you started treating your body with love, compassion, and gentleness? This change of heart about your body does not come from more self-love or self-esteem. Listen and I’ll show you how.
MORE RESOURCES:
Colossians 3:1-17, Galatians 3:27-29
Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
I know what it feels like to deeply hate my body…to look in the mirror and not be able to see a single thing that I like. Body shame, guilt, and self-loathing. As women, these feelings are second nature.
Today, I’m sharing my own story of bulimia, anorexia athletica, and the war I fought with my body for years. But more importantly, I’m also sharing how I overcame.
The only solution for defeating these feelings of body shame is to tunnel down deep into our hearts, rooting out these beliefs of unloveliness by uncovering the layers of lies. We’re going back to the Garden where it all started, and then to the Cross, where it was finished.
Come away from this episode understanding the Truth of shame and guilt, which are the first steps to finding freedom from the body shame battle.
MORE RESOURCES:
Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Do you ever feel like shame and guilt from your unhealthy choices are your only motivators? Are you on a miserable loop of overeating, insecurity and guilt? If so, you’re definitely NOT alone, and there is hope for you!
On today’s episode, I have the opportunity to chat with Heather Zavala, a fellow mom that considered herself a “professional overeater”. She was always looking for the loopholes in every diet, and was trapped in a struggle with food. I want you to hear how she has found true liberty and freedom, and it’s not from meeting a weight loss goal!
After dieting for nearly 35 years, Heather is finally enjoying food and her body to the fullest, exactly how God intended for her!
If you’re stuck in a loop of shame, guilt, and bad habits, this episode is for you! I pray that Heather’s story will encourage you to embrace and submit to the process God has for you, so that you can find freedom, too!
MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Is weight loss always as simple as “calories in, calories out”? Usually, yes. However, sometimes your hormonal balance may be affecting your energy output, or your “calories out”.
The cells in your body communicate using hormones, and when they’re all synced up properly, things work great. But sometimes there are communication breakdowns with some critical energy-output hormones.
On this episode, we’re going to take a broad look at:
- The main hormones responsible for metabolic drive;
- Mild and moderate hypothyroidism;
- The hormones that make you feel ravenously hungry;
- Cortisol, progesterone, and estrogen;
- What you can do about uncooperative hormones.
If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with more clarity about how your hormones may be affecting your weight loss efforts!
MORE RESOURCES:
The Body Type Quiz
Podcast Episode 51 - All About (Peri)Menopause
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
This is it...the episode you’ve been waiting for! Scott is back on the podcast with me today and we’re talking all about the eating strategies that actually get results. If you’ve been on a quest to lose weight, specifically body fat, and need clear and simple food guidance that will help, look no further.
On this episode, I’m going to teach you how to eat smart and avoid dieting, but still see real progress. We’re going to look at:
- Realistic time frame for body fat loss;
- The simple eating habits that you can start today;
- The mind-game strategies that trick you into consistency;
- And how to “habit stack” for steady progress.
If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with complete clarity for your nutrition!
MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
Weight loss. It’s such a tricky topic, especially when everyone has different opinions on how to make it happen. There are basically three options for achieving weight loss: 1) Crash diet, 2) Crash diet + crazy workouts, or 3) Smart eating + smart workouts. Obviously, I’d like you to do this right and choose option #3.
On this episode, I’m going to teach you how to workout smart so that you actually get results. We’re going to look at:
- Cardio vs. interval training vs. resistance training (which works best?)
- The best weekly training structure for weight loss results
- What you should be doing daily that makes a difference
- How to properly build up so you don’t burn out or get injured
If you’re on a quest to lose some weight and get stronger, you NEED this episode! Walk away with complete clarity for your workouts!
MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!
NEW SERIES! Weight loss.
It’s an age-old topic, and many skip straight over the most important part…having the right mindset and perspective for the journey. Without it, you’ll succumb to obsession, discouragement, inconsistency, and slavery to the scale.
If you need to lose weight, I want to teach you how to do it the right way - without selling your soul in the process. Yes, it may actually be important for you to lose weight: for your health, for the way your body functions, and maybe even because God is calling you to it.
On this episode, I’m sharing about:
- My own weight loss story (yes, I have one!),
- Avoiding food and workout obsession,
- All about the scale and better measurements of progress,
- Proper expectations for different body types,
- And how to LOVE your body right now, without any changes yet.
If you’re on a quest to lose some weight and get healthier, you NEED this episode to keep your heart grounded!
MORE RESOURCES FROM THIS EPISODE:
- Take the FREE Body Type Quiz!
- The Strong Mommas Squad - FREE private FB community
- Mark 8:36, Mark 8:34-35
- Podcast Episode #42 – Non-Scale Victories: Celebrating more than just weight loss
- Podcast Episode #30 – When You Don’t Love Your Body: Combating a Negative Body Image
- Podcast Episode #14 – Obsession Reality Check: When Food & Exercise Constantly Preoccupy Your Mind
- Podcast Episode #6 – Should You Be Weighing Yourself?
- Click Here To Join the Strong Mommas Coaching Program today!
We're going to cover A LOT of ground on today's episode because I'm answering YOUR questions!
This week we're deep-diving into a bunch of hot topics, including:
- Best exercises during pregnancy for the core and pelvic floor,
- How to know if you're consuming the right amount of calories,
- What to do if your menstrual cycle messes with your workouts,
- How long takes to lose muscle mass and cardio fitness,
- What you can do about sagging skin,
- ALA, DHA, and EPA in omega-3 supplements,
- And progress mode vs. maintenance mode mindset.
Oh, this is a good conversation you can't miss!
MORE RESOURCES FROM THIS EPISODE:
- Take the FREE Body Type Quiz NOW!
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Click Here To Join the Strong Mommas Coaching Program today!
Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep.
You’ll learn all about:
- Acute vs. chronic stress,
- Stress hormones and their impact on your health,
- Why sleep really matters,
- And why your wake up routine might be more important than your bed time routine.
I’m also sharing about some of my own overwhelming circumstances. I really want you to know that you’re not alone…you have a coach that understands what you’re going through. And I’m deliberately having to implement these exact same strategies to make sure my body is being taken care of in the midst of this chaos.
MORE RESOURCES FROM THIS EPISODE:
- Take the FREE Body Type Quiz! strong-mommas.com/bodytype
- Isaiah 40:31, Matthew 11:28-29
- [Article] Transform Your Sleep: https://www.precisionnutrition.com/how-to-sleep-better-level-2?utm_source=marketingcloud&utm_medium=email&utm_campaign=090820-L2-optimizesleepwakecycle
- Join the Strong Mommas Coaching Program today! strong-mommas.com/transformation
"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you.
When everything hits the fan, your food decisions are often the first thing that's impacted. But no more!! We're letting go of the high, perfect eating expectations and adopting doable eating habits that can withstand even the most chaotic season.
You'll learn how to:
- prayerfully be on guard against emotional eating,
- choose an eating level (1-5) that works for YOU,
- implement healthy eating hacks to make it all easier!
If you're struggling to hold your eating habits together during this stressful season, this episode is a MUST LISTEN!
MORE RESOURCES:
- Philippians 4:6-7; Matthew 4:1-4
- The Strong Mommas Coaching Program - Come join us, we're ready for you!!
- Strong Mommas Healthy Meal Plans - Include grocery lists!
Oh momma, you're weary and your burdens feel heavy. The chaos of life right now feels like too much. And how on earth are you supposed to still take care of your body well and exercise in the midst of it?
On this episode, I'll hold your hand and teach you how to fit in effective exercise when you simply don't have the time. I'm going to walk you through the 5 Levels of exercise:
- General movement and "NEAT"
- Purposeful light activity daily
- Purposeful workout once a week
- Purposeful workouts two or three times a week
- Purposeful workouts four or five times a week
Avoid the all-or-nothing mindset with your exercise and learn how to easily implement SOMETHING active every day. Remember, doing something is infinitely better than all-or-nothing.
MORE RESOURCES:
- The Strong Mommas Coaching Program - Join our family today!
- The Strong Mommas Squad Facebook Group
- Matthew 11:28-29
[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type!
An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competitions and even the Crossfit games. But the Endomorph has some metabolic challenges to overcome to be their healthiest and fittest self.
On this episode, you're going to learn all about:
- Insulin response and carb tolerance,
- Why we end up with Ecto's and Meso's thinking they're an Endo instead,
- Healthy vs. Unhealthy Endomorphs,
- How to train and eat in order to "prime the fat-burning pump",
- And why you might not need to know your exact body type to see real results.
At the end of this episode, we'll be answering these questions from some listeners:
- "What if I don't know what my type is, but I do have some goals...what should I do?"
- "Is somatotyping similar to blood typing for fat loss?"
- "Can I still see results and have success if I don't eat and train perfectly for my body type?"
Resources from this episode:
- Psalm 139:14 - "I praise you because I am fearfully and wonderfully made."
- FREE Body Type Quiz! Discover your unique body with this 2 minute quiz.
- The Strong Mommas Coaching Program - Completely transform the way you feel, move, and think about your body, without restrictive dieting or complicated workouts!
- (Downloadable!) Healthy Meal Plans for each of the different body types
- Article: Eating Right For Your Body Type
- Article: Embracing Your Design
[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph.
A Mesomorph is naturally muscular and compact. Think of soccer players, bodybuilders and sprinters. They pack on muscle easily, have a relatively easy time controlling body fat levels, have a medium to large bone structure and tend to be naturally strong. When they slim down, their muscles really “pop”.
On today's episode we'll talk about:
- Healthy vs. Unhealthy Meso's
- Why some meso's falsely assume they're an Endomorph
- The one nutrition component that can be manipulated to maximize a meso's body
- Training styles that meso's truly excel at
- The aspect of fitness that meso's should never neglect
- The ecto-meso hybrid and the endo-meso hybrid
My hope with uncovering and learning the different body types is that as you learn the specific ways that we’ve all been created uniquely, you’ll learn to love your own body more…for its strengths and specific abilities. And you can stop being at war with your own body!
Resources from this episode:
- Mesomorph Meal Plan (Four full weeks!)
- The Strong Mommas Coaching Program - Come join us today!
- Article: Eating Right For Your Body Type
- Article: Embracing Your Design
[Most Popular Re-Release!] There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and DNA testing. We delight in knowing that God created us with a specific design.
In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how we all bear God's likeness in a unique and beautiful way.
On today's episode, discover the Ectomorph Body Type. An Ectomorph is naturally slender with thin limbs. They excel at endurance sports, but often struggle to build muscle mass and feel truly strong.
You're going to learn all about:
- healthy vs. unhealthy ectomorphs,
- ectomorph hybrids,
- and how to eat and train as an ectomorph to maximize your unique potential.
MORE RESOURCES:
- Genesis 1:27
- [Article] Eating Right for Your Body Type
- Ectomorph Meal Plan
Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent.
In this final episode of our Consistency Series, we're taking a closer look at how the fear of failure AND the fear of success can stop us from being consistent and making progress. We're talking about:
- How our own history with food and exercise could be convincing us we'll fail;
- Why we self-sabotage;
- Waiting for perfection and lacking trust in God;
- And how we let hypothetical situations dictate our actions.
If you need hacks (and a therapy session!) on how to get more consistent with your nutrition and exercise routine, this discussion will help!
MORE RESOURCES:
- For a 30-Minute Coaching Call troubleshooting session with Megan, email megan@strong-mommas.com
- The Strong Mommas Coaching Program - get started today!
- Luke 11:28, Isaiah 1:19
Is burnout the source of your inconsistency? For many, it is. They start a program and strive to do it all perfectly, day in and day out, only to find themselves getting sick of it and burning out. If you know the feeling, you need Strategic Pressure Release Valves...moments of "imperfection" that magically prevent burnout and keep you going for the long haul.
On this episode, we're talking about:
- The "weekend wagon fall"
- The consequences of extreme diets & workout programs
- How to make our metabolism more adaptive
- Why splurging is a requirement
- And what a non-burnout workout routine really looks like
This one is chock-full of helpful tips that will help you get more consistent!
MORE RESOURCES:
- Couch to Strong Momma Program! In just two months, feel stronger and way more confident in what your body is able to do, without the hassle of needing to go to a gym or having a bunch of workout equipment. Get started today!
- Romans 3:10 and 3:23, Exodus 20:8-11, Mark 2:27
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- Strong Mommas Coaching Program
- Follow Strong Mommas on Instagram and Facebook!
Getting more consistent with your workouts and eating habits is TOUGH! But I'm helping you get there. And learning how to actually create better goals for yourself and have a realistic and doable set of expectations is extremely important. On this episode, I'm teaching you the formula for goal setting that WORKS. And then we'll re-examine those goals through a lens of your own unique circumstances and frequent curveballs, landing on a set of action steps that actually feel really easy!
We're talking about:
- Your big "WHY",
- The difference between an outcome goal vs. action steps (and why this matters),
- How to make your goals easier,
- Thinking differently about your "excuses".
If you struggle to stick with your routine and can't seem to make forward progress, this episode will give you so much clarity!!
MORE RESOURCES:
- Isaiah 40:28-31
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- Strong Mommas Coaching Program
- Follow Strong Mommas on Instagram and Facebook!
This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent.
Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a group? Something else? Of course, it's all these things and so much more. On this episode, we're chatting about:
- Having the right heart attitude,
- The power of Christ in you,
- Charts and tracking tools,
- Partners and community groups,
- And having a trustworthy coach.
Accountability is not what you think! And until you get that, you'll continue to flounder.
MORE RESOURCES:
- James 1:22, Psalm 25:9, Romans 8:11, John 4, Ephesians 6:10, Isaiah 40:29
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- Strong Mommas Coaching Program
- Follow Strong Mommas on Instagram and Facebook!
We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions! This week we're addressing some unanswered questions from the alcohol episode, plus:
- What counts as a splurge,
- All about carb cycling,
- Taking glucosamine to help heal injuries,
- Running/working-out while fasted,
- Shoulder pain,
- The benefits of the BMI (body mass index),
- And talking about body types with teenagers.
Oh, this is a good conversation you can't miss!
MORE RESOURCES:
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- Strong Mommas Coaching Program
- Follow Strong Mommas on Instagram and Facebook!
To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies.
On this episode, you'll learn:
- Why alcohol is in a category of its own,
- The straight up facts about it,
- Mechanisms of a hangover,
- Whether it causes weight gain or not,
- And if it's actually "healthy" for us.
We're also discussing my own recommendations about drinking for those I coach. Lastly, we want to see what the Bible says about drinking... is it bad, is it ok? What does God think?
MORE RESOURCES
- Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Click here to learn more.
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- Strong Mommas Coaching Program
- [Article] All About Alcoholic Beverages
- [What the Bible says about drunkenness] Ephesians 5:18, Proverbs 20:1, Proverbs 23:31, Romans 13:13 1 Corinthians 5:11 and chapter 6, 1 Thessalonians 5:7
- [What the Bible says about wine] Proverbs 3:5-10, John 2, Ecclesiastes 8:15
Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you:
- Why all carbs are NOT created equal,
- How carbs are stored,
- Workout nutrition and the right way to carb-load,
- How to individualize the way you eat your carbs.
It's time to clear up the carb debate! You're going to get concise instructions on how YOU should be consuming your carbs without obsession!
MORE RESOURCES:
- Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more.
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- [Article] All About Carbohydrates
- James 1:5
- Proverbs 15:14
- Philippians 1:9-10
FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat.
On this episode, you'll learn all about:
- The problems with eating too little or too much fat,
- The big jobs that fat has in our bodies,
- Why omega-3's are magical unicorns,
- And how most North Americans are eating fats wrong.
After listening, you'll how much and what types of fat you should be eating and why!
MORE RESOURCES:
- Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more.
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sign up for my newsletter here!
- [Article] The Basics of Healthy Fats
This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn:
- Why protein is such a big deal,
- How much protein we should be aiming for,
- The best protein sources (both plant & meat based),
- Tips for plant-based eaters,
- And even protein powder supplements.
While I'm not a fan of tedious macro-counting, you'll see why I think it is helpful to pay attention to the grams of protein we eat.
One major struggle that many of us face daily is a "less is better" mindset about food. Learning about protein and working on eating MORE protein is the perfect place to start healing and transforming our thinking around food.
MORE RESOURCES:
- Sign up for my newsletter here!
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- [Ep. 36] A Better Way to Portion Control: Never Count Again!
- Follow Strong Mommas on Facebook and Instagram
We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks.
Also, on this episode I'm talking with Sara Sery, who has a Master's degree in counseling and leads the clients in her coaching program through transforming their motherhood into one of joy and growth. Sara and I chat about:
- Symptoms of depression and anxiety
- The Christian stigma swirling around mental illnesses
- Practical solutions for moms in the heat of the moment
- Why medication can be a valuable, shame-free option.
This is a must-listen if you think you might suffer from depression or anxiety, or you know someone who does and you want to know what it looks like on the inside.
MORE RESOURCES:
- Sign up for my newsletter here!
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Sara Sery's Facebook Group - Bad Christian Moms
- [Blog Post] Motherhood Depression: Putting on a Brave Face
- [Book] My Name is Hope: Anxiety, Depression, and Life after Melancholy by John Mark Comer
- Psalm 23
Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life.
You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle:
- Nausea and morning sickness,
- Carb cravings,
- The "I'm pregnant, I can eat anything" attitude,
- The truth about losing weight while breastfeeding,
- and how to increase your milk supply.
This is your one stop shop for all your food-related questions for pregnancy and beyond!
MORE RESOURCES:
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas!
- The Strong Mommas Coaching Program - Ongoing membership with complete nutrition and fitness guidance!
- [Blog] What to Eat When You're Pregnant
- [Blog] What to Eat When You're Nursing
Our Strong Mom Series continues with a comprehensive look at fitness and exercise during pregnancy and postpartum. This is the only guide you'll need!! On this episode, we're looking at the exercise strategies that you should do and what you should avoid for a strong and healthy pregnancy experience.
You're going to learn about:
- Core and pelvic floor strength
- How early you can return to specific exercises
- Exercises to avoid
- SI join pain, sciatica, diastasis recti, and kegels
- Having a proper mindset during pregnancy and postpartum
- Some mistakes I made (that I've since been able to correct!)
MORE RESOURCES:
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas!
- [Article] After Baby Posture Remedies
- [Blog] Understanding Diastasis Recti and How to Begin the Healing Process
- Proverbs 11:2
Let's kick off Season Two with a full series dedicated to mom-body specific issues! On this episode, let's scroll forward and take a closer look at what's going on in our bodies during (peri-)menopause. Not just for older women! Whether you're in your 20's, 30's, 40's or 50's, this information is extremely beneficial. The habits you create when you're younger greatly determine what your menopause experience will be like.
I'll be explaining exactly what peri-menopause is, the hormonal changes, and the typical symptoms. And then, of course, we'll talk about how you can use exercise and good nutrition to make the experience far less dramatic. Lots of information and plenty of practical action steps.
MORE RESOURCES:
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- [Article] Menopause: What You Need to Know
- [Article] The Guide to Managing Menopausal Symptoms
- [Article] All About Menopause
It's the 50th episode!! And in honor of this milestone, I thought I'd get vulnerable and air my dirty laundry with you. Fitting, right? On this episode, I'm confessing all the imperfections in my own eating and exercise habits. I'm sharing all the splurges, all the skipped workouts, the struggles to stay motivated, and even the continuing battle with my own body image. I want you to see that even a fitness and nutrition professional doesn't do this perfectly. In fact, I don't even believe that "perfection" even exists, this side of eternity. You're going to learn:
- How valuable balance and moderation is, at every level;
- How to stay intuitive about what works well for you;
- What consistency actually means (hint: it's not constantly doing things perfectly!)
- Why striving for "better" is so much more important than striving for "perfection".
Feel the pressure lift. Understand that even with your fitness and nutrition, grace should abound. Learn how to become an "imperfectionist", and you will always do well. MORE RESOURCES
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Romans 3:10
We're going to cover A LOT of ground on today's episode, because we're answering your questions!! Last week on my social feeds I asked if you had any questions you'd like me to answer, and you came through...big time!
So let's talk all about:
- meal planning with kids that are picky and/or have food allergies,
- full fat vs. nonfat dairy products,
- why meal skipping is a bad idea (hint: it's NOT actually because of your metabolism!),
- why timing your carbs around your workouts is helpful,
- how progesterone and estrogen affect our eating habits and workouts,
- estrogen dominance,
- postpartum exercises to do and to avoid,
- how to perform a perfect plank (proper breathing included!)
- having an identity crisis as a young mom,
- my own experience coaching someone with an eating disorder.
Wow, we cover a lot on this one!
More Resources:
- The Strong Mommas Coaching Program - Registration open NOW!!
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- [Podcast] Your Menstrual Cycle: Being More Prepared for it With Your Nutrition & Training! [Ep. 28]
- [Article] Estrogen Dominance: Is it always bad?
- [Article] Menopause: What you need to know
- [Video] How to do a Perfect Plank
- Colossians 3:9-12
Stress eating. Comfort foods. Emotional mindless munching. When our stress levels rise, food quickly becomes our go-to coping mechanism. There are 3 types of stress eating problems: 1) Using food for comfort, 2) Mindlessly eating when you're stressed, 3) Not eating at all when you feel anxious and distracted.
On this episode, we're chatting about each of these interrelated stress-eating problems, and how to practically handle them in the moment.
We're talking about:
- Why processed foods are the biggest culprits
- Building up your willpower
- Noticing triggers
- Using different strategies and coping mechanisms
- How to tap into a greater source of self-control.
Whether you avoid food or run toward it when the pressure builds, let's create some better solutions for finding solace.
More Resources:
- The Strong Mommas Coaching Program - Registration open NOW!!
- The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
- Romans 7:15-19, 24-25
- Deuteronomy 31:8
- Psalm 23:4
- Psalm 119:76
- Galatians 5:22-23