Shows
Self Care Simplified446. Insomnia, Restless Legs & Midlife Sleep Woes (and How to Fix It!) with Dr. Katie CederbergAs if hormonal shifts in midlife weren’t challenging enough, sleep disorders like insomnia and restless leg syndrome, dramatically increase as well - especially in women.And diminished sleep can dramatically impact the rest of your health… your metabolism, mood, cognitive function, and even more serious conditions.In this episode, we talk all things sleep with Dr. Katie Cederberg, an exercise and sleep specialist at Stanford, currently researching how exercise can impact common sleep disorders.Tune in as Dr. Cederberg shares her insights into sleep and it’s significant impact on women's health, partic...2025-04-2932 minSelf Care Simplified444. Wanting to Get Back to the Thinner Version of You?Do you feel like you used to have a better body? Maybe your clothes were a smaller size, or that number on the scale was quite a bit lower.See if Cara’s struggle sounds familiar: “I’ve really been struggling lately with my body, mostly mentally. Back in the day, I used to be so much skinnier than I am now. I weighed a certain amount and so that number is just stuck in my mind as what my ideal weight should be. But no matter what I do, I just can’t seem to get there ag...2025-04-1521 minSelf Care Simplified442. Menopause: Is This a Joke? with Tamsen FadalMenopause. It’s usually spoken about with disdain, dread, or even fear - if it’s even talked about at all! You just suffer through quietly, having a million questions about what’s going on with your body, and never really getting relief or answers.Meet Tamsen Fadal, an Emmy Award winning journalist who is literally shredding the silence on menopause. Tamsen is the author of the new book How to Menopause, and creator and producer of the documentary The M Factor.In this conversation, Tamsen Fadal shares her personal journey through menopause, discussing the sympto...2025-04-0123 minSelf Care Simplified441. Should You Limit Carbs in Perimenopause & Menopause?You know that in midlife you’re supposed to increase your protein consumption, focus on produce, drink more water and watch your sugar. But what about carbs? Are they really the villain that mainstream fitness and nutrition media has made them out to be?Listener Lynell asks: “I always thought whole grains like oatmeal, whole grain bread and brown rice were complex carbs and had nutrition, but I’ve heard advice to limit all carbs if you’re menopausal. What’s the truth and then how many servings of carbs a day do you recommended?”In this quic...2025-03-2504 minSelf Care Simplified440. Struggling to Lose Weight After 40? Let’s troubleshoot!See if this sounds familiar… you’re eating healthy, working out, and doing all the right things… but the scale JUST WON’T BUDGE?! The reality is your body changes in midlife, and what worked in your 30s might not work as you get older.But don’t worry—I’ve got the tools you need to get things moving in the right direction!In this episode, we’re diving into the FOUR key areas that truly move the needle when it comes to weight loss after 40.It’s not about working harder—it’s about working s...2025-03-1822 minSelf Care Simplified439. Reverse “Stiffness” to Feel Younger & More LimberEver woken up in the morning feeling like the Tin Man from The Wizard of Oz—creaky, stiff, and in desperate need of oil?If so, you’re not alone. Many women in midlife notice that stiffness and achy joints seem to be creeping in more than ever.But what if I told you it didn’t have to be this way - and the solution is easier than you think!In this quick episode, we’ll discuss the three key reasons why our joints begin to feel stiff and creaky as we age. And...2025-03-1112 minSelf Care Simplified436. Beyond the Treadmill: Rethinking Cardio for a Strong & Healthy HeartYou want to keep your heart healthy as you age. And you know that exercise is a key factor in optimal heart health. But this is where things start to get confusing. WHICH exercise is best for keeping your heart pumping happily?The answer might surprise you.Last week we looked at the big picture - all the habits that contribute to overall heart health. This week we’re going to zoom in on one of those habits - how to build a stronger heart through exercise.Tune in as we dive into:...2025-02-2526 minSelf Care Simplified434. How to Strengthen Your Heart—One Habit at a TimeWhen we start thinking about preventing disease in midlife, we’re usually thinking about the “Big C”, cancer, right?But did you know that the leading cause of death for women is heart disease? More than cancer, diabetes and dementia combined. And your risk of developing heart disease goes up dramatically in midlife.But the good news is 80% of heart disease is preventable! And the better news is it’s never too late to start!This week we are going to talk about heart disease, why heart attacks aren’t just for men and why th...2025-02-1823 minSelf Care Simplified431. Climb Down on the Floor & Get Back Up Easily - How to Build Your Strength!I post lots of training and how-to videos on social media, and most of them get anywhere between 25,000 and 100K views if they’re really hitting. But right now, I have 3 videos right now that have reached about 1 million views. Whoa!
You wanna know what they all have in common?
They aren’t about complicated strength training moves, nutrition advice or ways to stay motivated. They address the very real, every day challenge of climbing down on the floor and getting back up again with ease.
If this is something you currently struggle with...2025-02-0709 minSelf Care Simplified430. The Surprising FACTS of Ovarian Removal and Breast Cancer with Dr. Corinne MennOne in 8 women in the United States will have her ovaries removed prior to the onset of natural menopause, and this number is growing. On top of that, each year about 600,000 hysterectomies are performed and more than 300,000 women are diagnosed with breast cancer, many under the age of 50.
If you or someone you love experienced this kind of procedure, you may be asking “now what?”.
What are the impacts on the rest of your body when you experience abrupt menopause? Do other health risks increase? And what about breast cancer?
This week, we are...2025-02-0432 minSelf Care Simplified427. Getting Laser-Focused to See BIG Health Changes in 2025Have you ever felt “off” or like your body is “falling apart”?
Maybe it’s coming off the holidays and feeling like your habits are out of control. Or realizing that in this stage of life your hormones are changing and it’s wreaking havoc on your life.
So often in these situations we feel like we need to make BIG, DRASTIC adjustments to our lifestyle in order to see BIG changes.
But what if I told you that all you need is to return to the BASICS?
In this week’s edition of J...2025-01-2408 minSelf Care Simplified426. Quitter’s Day? The REAL Reason Why Most Goals FailIt’s January 21. How are those goals doing so far?
If you set some goals for the new year, but have already “fallen off the wagon”, you’re not alone. January 10th is National Quitter’s Day for a reason - most people have already abandoned their goals and good intentions by then.
So, let’s go back to the drawing board and create some goals you can ACTUALLY accomplish.
In this episode, I’m going to give you THREE steps to help you set reasonable and achievable goals. You’ll come away with the knowled...2025-01-2121 minSelf Care Simplified425. Consistency Struggles? The Surprising Mindset Change You Need!So often when life gets complicated our healthy habits are the first thing to go out the window. So how do you stay consistent in the face of life’s ups and downs?
Listener Jessica was having this exact problem: “I've missed so much of my workout plan recently due to travel, having a new puppy, unexpected doctors appointments, the list goes on. I really do want to make this a priority and want to try again, maybe start over. Even though I know the program is less than 15 minutes a day, what mindset change do you thin...2025-01-1704 minSelf Care Simplified421. When Discouragement (Inevitably) Hits & You Lose MotivationWe are in the season of New Year’s Resolutions. People everywhere are feeling motivated, setting goals and ready to make some real changes!
But what happens in about a month when motivation is low and all those shiny, new resolutions start to feel impossible?
Listener Becky has been there: “I always seem to hit a wall around the 4-week mark with my habits. Usually right around then, if I’m not seeing the results that I really wanted to see, discouragement kind of sets in and I lose my motivation. I can feel myself dwindl...2025-01-0306 minSelf Care Simplified419. Intuitive Eating: Yay or Nay? (You might be surprised!)Do you ever hear about the latest eating or diet trend and wish you could “ask an expert”? Well, you’ve come to the right place!
Listener Frances asks: “Hi, Megan. I'm curious. What do you think about this new intuitive eating craze? I've been listening to a few podcasts and reading, and I was on board at first, but now I'm not so sure because I really, really think your advice about eating PROs, hydrating, and exercise makes a lot more sense. I don't know. What do you think? Thanks.”
This week, let’s get a take f...2024-12-2705 minSelf Care Simplified417. Getting Your Family On Board with Your Healthy ChangesToday’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...2024-12-2007 minSelf Care Simplified415. Do Older Women Need MORE Protein to See Strength Gains?Do you ever have days where the weights that seemed do-able yesterday are suddenly challenging today? What is happening?
Listener Julie had this same issue: “Hi Megan. I've been weight training for about the last five years and progressing slowly. But just lately the weights seem to be much harder to lift. Even though I've been doing the same weights for a while. I was just wondering, is it my age? I'm 63 now. Or is it to do with my nutrition? I do eat over 100 grams of protein a day and thought that was fine. Any suggestions wo...2024-12-1308 minSelf Care Simplified399. Vibration Plates - Just a TREND or Can They Really Improve Your Health?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...2024-10-1807 minSelf Care Simplified393. When to do Static vs. Dynamic Stretching?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 k...2024-09-2706 minSelf Care Simplified363. Stalled Progress - Is Lifting Slow & Heavy the Answer?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...2024-06-1407 minSelf Care Simplified352. Simple Relief for Sciatica PainIf 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 add...2024-05-0728 minSelf Care Simplified349. Is This Popular New Supplement Great for Bones, Muscles & Gut Health?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.2024-04-2606 minSelf Care Simplified345. Stuck at a Desk? Tips for a Sore Back & Hips!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...2024-04-1207 minSelf Care Simplified343. Train Smarter: How to WISELY Push YourselfWhen 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 work...2024-04-0508 minSelf Care Simplified340. EASY Strategy for Boosting (Peri-) Menopausal MetabolismAs 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 ultima...2024-03-2618 minSelf Care Simplified336. The All-or-Nothing Sabotage: Secret HACKS Eliminate it for GoodWe’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...2024-03-1218 minSelf Care Simplified334. I Walked 66 Miles Without Any Foot Pain: Here’s HowYou 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 bar...2024-03-0521 minSelf Care Simplified333. Training Your “Cardio Zones” for a Healthy Cardiovascular System“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 overal...2024-03-0108 minSelf Care Simplified332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!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:2024-02-2721 minSelf Care Simplified331. The Optimal Workout Time for the BEST ResultsTrying 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 abou...2024-02-2308 minSelf Care Simplified330. The Suprising TRUTH About Fat Loss - Simple Strategies for a Fitter, Leaner Body in MidlifeWhen 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 t...2024-02-2040 minSelf Care Simplified329. Exercising with Osteopenia & Low Bone Density - The Do’s and Don’tsYou’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...2024-02-1609 minSelf Care Simplified328. STOP Feeling Old! Reverse Mobility Loss & Improve Joint Health to Feel Younger!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...2024-02-1331 minSelf Care Simplified327. Night Sweats & Hot Flashes! Triggers & Remedies to Ease SymptomsAsk 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 remis...2024-02-0909 minSelf Care Simplified326. Defying All Expectations: Strength, Aging, and Body ImageSo 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...2024-02-0632 minSelf Care Simplified325. Ravenously HUNGRY? Do This!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...2024-02-0208 minSelf Care Simplified324. Menopausal Belly Fat & Why It’s Killing YouIt’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 differ...2024-01-3030 minSelf Care Simplified323. Strength Training - When & How to Increase Your WeightsAfter 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...2024-01-2608 minSelf Care Simplified322. Two Back Surgeries Before 40: Where He is Now + Longevity Training WisdomSometimes, 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...2024-01-2330 minSelf Care Simplified321. 3 Steps to Getting Fit & Strong in Your 60’s“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 cou...2024-01-1907 minSelf Care Simplified320. Outsmarting Self-Sabotage: Avoid These Mistakes for Sustainable Results this Year!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...2024-01-1622 minSelf Care Simplified319. 3 Simple Hip Mobility Exercises for Hip OsteoarthritisIt’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?”
Heid...2024-01-1206 minSelf Care Simplified317. Sprint Interval Training: Where does this fit your fitness routine?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 runnin...2024-01-0508 minSelf Care Simplified315. How to Get Motivated - Simple 3-Step Plan Works Every Time!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 m...2023-12-2908 minSelf Care Simplified313. How Many Sets and Reps are Ideal for Building Muscle and Getting Stronger?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. Eigh...2023-12-2208 minSelf Care Simplified312. Strength Training for Women over 40 - How to Get StartedYou 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...2023-12-1923 minSelf Care Simplified311. Bowed Legs? Exercises and Stretches for Better AlignmentSometimes 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 kn...2023-12-1507 minSelf Care Simplified287. Lift Safe! Tips on How to Lift Heavy Objects & Avoid InjuryNothing’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 c...2023-09-2209 minSelf Care Simplified285. Constant Back Pain - Are Your Hip Flexors to Blame?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...2023-09-1509 minSelf Care Simplified283. How to Keep the Weight Off & Maintain Your ProgressWe 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 “Mai...2023-09-0809 minSelf Care Simplified281. Cholesterol Concerns? Natural Strategies to Lower Your CholesterolHave 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...2023-09-0109 minSelf Care Simplified279. Easy Seated & Standing Stretches to Combat Sedentary Desk JobsDo 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 musc...2023-08-2509 minSelf Care Simplified277. Debunking High-Intensity Workout MythsAre 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 de...2023-08-1808 minSelf Care Simplified271. How to Eat Enough Protein (Even if you don’t like meat!)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
...2023-07-2809 minSelf Care Simplified270. Overwhelmed and In Tears: The Obvious Yet ALWAYS Overlooked SolutionJanelle, 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.
A...2023-07-2544 minSelf Care Simplified267. The TRUTH About Using Food Tracking AppsIf 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...2023-07-1407 minSelf Care Simplified265. Cardio vs. Strength Training: What’s Best for Weight Loss?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...2023-07-0708 minSelf Care Simplified262. Tips + Tricks for Staying Consistent with Exercise (and Nutrition!)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 you...2023-06-2728 min
Self Care Simplified253. Getting Back Into a Fitness Routine: Where Should You Start?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 t...2023-05-2608 min
Self Care Simplified247. Feeling Discouraged About Your Body? How to Fight the Mental BattlesAre 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 discourage...2023-05-0508 min
Self Care Simplified243. Can’t Lose the Menopause Weight?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. 2023-04-2109 min
Self Care Simplified239. What Exercise Intensity is BEST for Weight Loss?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 fo...2023-04-0709 min
Self Care Simplified238. Stop Making This Mistake: How to Actually Follow Through and Get ResultsDo 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 thei...2023-04-0431 min
Self Care Simplified237. Is Cheese Good For You?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 questi...2023-03-3108 min
Self Care Simplified236. Stiff and Achy? The Secret to Becoming More Flexible and Reducing PainIt’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 - n...2023-03-2824 min
Self Care Simplified234. Strong at Any Age: How to Build a Strong Core for WomenIf 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 effectiv...2023-03-2120 min
Self Care Simplified232. The Hidden Dangers of Bad Posture and How to Avoid ThemDo 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 ong...2023-03-1422 min
Self Care Simplified231. How to Stop Food CravingsIn 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...2023-03-1008 min
Self Care Simplified215. How Many Workouts Per Week Should You Aim For?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...2023-01-1309 min
Self Care Simplified213. Does That Salad Dressing Make Your Salad Unhealthy? (And answers to your other unhealthy additive questions!)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...2023-01-0607 min
Self Care Simplified212. The 3 Most Common Mistakes When Setting Health & Fitness GoalsThe 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” al...2023-01-0324 min
Self Care Simplified208. How to Stop Panicking When You Get Off TrackToday’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, an...2022-12-1607 min
Self Care Simplified206. Is it Back Pain or SI Joint Pain? How to Tell the Difference and What to do About it.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 y...2022-12-0908 min
Self Care Simplified204. How to Stop Mindlessly Eating Between MealsDo 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! Ju...2022-12-0208 min
Self Care Simplified202. How to Encourage Your Family to Eat Healthier (Without Nagging!)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...2022-11-2507 min
Self Care Simplified200. How to avoid weight gain when you start working out moreIt’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 burnin...2022-11-1809 min
Self Care Simplified194. How to Stop Falling Off the Wagon and Having to Start OverOne 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...2022-10-2808 min
Self Care Simplified192. How to Eat Enough Protein at Every MealRecently, 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 me...2022-10-2107 min
Self Care Simplified190. Do this for puffy feet, swollen ankles and tired, heavy legs!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...2022-10-1407 min
Self Care Simplified187. How Many Cheat Meals is Too Many?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...2022-09-3007 min
Self Care Simplified185. How to safely ease into exercising again (after an injury or some time off)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 episod...2022-09-2308 min
Self Care Simplified183. Walking - Is it Right for You?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 ev...2022-09-1608 min
Self Care Simplified181. Why you’re getting splurges all wrongWhat 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 troubleshoot...2022-09-0907 min
Self Care Simplified179. I’m just not seeing results. Should I try this instead?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...2022-09-0206 min
Self Care Simplified177. How to get rid of the flabby baby bellyBurning 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 tumm...2022-08-2607 min
Self Care Simplified175. How to know when to stop?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 som...2022-08-1906 min
Self Care Simplified173. How to stop emotional eatingIs 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. 2022-08-1206 min
Self Care Simplified171. How to avoid backsliding in tricky situationsTraveling. 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...2022-08-0507 min
Self Care Simplified169. How to increase energy (and it’s not what you think!)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 ad...2022-07-2907 min
Self Care Simplified167. The best workouts have this.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 unst...2022-07-2207 min
Self Care Simplified165. Could doing this type of cardio make you GAIN weight?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 fo...2022-07-1507 min
Self Care Simplified163. Which one of these should you focus on? You’re probably wrong.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 gi...2022-07-0808 min
Self Care Simplified159. The BEST Nutrition Hack for Improving Your MetabolismWhat 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...2022-06-1432 min
Self Care SimplifiedWeight Loss Plateaus: Understanding your metabolism and how to bust through plateaus! [Ep. 25]Are weight loss plateaus inevitable? Are they predictable? Is there a way to avoid them? And what's the best way to bust through a plateau when it happens? That's what we're talking all about on today's episode! When we’re talking about a plateau, we’re usually referring to a stall out in body composition changes, even when our habits are still on point. It can feel like all the things that worked in the beginning to create progress aren't working anymore. What in the world?! In this episode, you're going to learn all about the m...2019-10-1650 min
Self Care SimplifiedBehind the Scenes: A Sneak Peak into Megan's Own Workouts! [Ep. 23]Get a behind-the-scenes look at what a professional's own workouts actually look like! I'm going to pull you into my workout space and show you how I lay out my own personal workouts, what my week of workouts look like, and how long I train. I'll reveal my complete training history (including a random, terrible triathlon!), and even all the injuries that I've battled. We'll chat about yoga, running, weightlifting, goal setting, and so much more! I have found that the most helpful thing with fitness and nutrition is to learn from those that have gone before u...2019-10-021h 01
Self Care SimplifiedEmbracing Not Erasing: Loving Your Body After Babies [Ep. 3]If you have had a baby, you will forever be postpartum, which can be a frightening thought for many moms. "Postpartum" often makes us think of a body that’s broken...a body that’s been thrashed and put through the ringer. When our bodies feel weak, squishy, misshapen, and mangled, how is it even possible to love it? In this episode, Megan Dahlman chats with you about our perpetual quest for the body we once had...a body before all the scars. Much of what we hear with "postpartum fitness" is aimed at erasing all of the ev...2019-04-3036 min
Self Care SimplifiedHow to Start a Fitness/Nutrition Plan (and not have to keep starting over and over!) [Ep. 1]"Just getting started is so overwhelming!"..."I know I really should get my act together."..."Every time I start something I end up giving up soon after!" If you've ever said any of these things, this episode is for you! Megan Dahlman has spent years helping her clients get the ball rolling with a fitness and nutrition routine, so she knows what works and what doesn't work when you're just beginning. You'll dive into these inspiring Bible verses that will give you strength and courage as you begin: 1 Chronicles 28:20 1 Corinthians 16:13 (also read in the MS...2019-04-0937 min
Self Care SimplifiedStrong Mommas Intro Series: Having a Healthy Mindset About Your BodyDoes exercising and eating stir up a well of deep feelings? You're not alone. Often, as soon as we start eating healthier and exercising more regularly we experience fear, doubt, trust issues, pride, jealousy, and a lack of motivation...just to name a few! On this 4th episode in the Strong Mommas Intro Series, Megan Dahlman will encourage you to keep your heart pointed in the right direction as you navigate your health journey. Unfortunately, the fitness and nutrition industry is saturated with vanity. Most diet and exercise programs are geared toward just helping you l...2019-03-2720 min
Self Care SimplifiedStrong Mommas Intro Series: All About Training & ExerciseDo you love or loathe exercise? Do you know if your training methods are the best? And why should we even exercise? In this second intro-episode to the Strong Mommas podcast, Megan Dahlman discusses her approach to exercise and her philosophy on training. You'll learn more about the Proverbs 31 woman that was strong and not afraid of aging. And you'll also learn the 6 key components of fitness that every routine should have. You'll be inspired to train your body well and have a much clearer understanding of what you workout routine should look like.2019-03-2524 min
Self Care SimplifiedStrong Mommas Intro Series - Practical Fitness & Nutrition for Christian Moms!Welcome to Strong Mommas! I'm your host Megan Dahlman, and on this first ever episode of the Strong Mommas Podcast, I'll be introducing myself and my co-host. We're so excited to meet you! The Strong Mommas Podcast is all about practical fitness and healthy eating tips, motivational strategies, and Biblical inspiration to pursue a strong and healthy body for all the right reasons. "My hope with this podcast is for you to feel inspired and equipped to take care of your body the best that you can...and that you leave feeling like a stronger mom...2019-03-2526 min