Self Care Simplified

Latest Episodes:

325. Ravenously HUNGRY? Do This! Feb 02, 2024

Show notes

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.

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FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits

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324. Menopausal Belly Fat & Why It’s Killing You Jan 30, 2024

Show notes

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!

More Resources & Links

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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323. Strength Training - When & How to Increase Your Weights Jan 26, 2024

Show notes

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.

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Dumbells I Use And Recommend

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322. Two Back Surgeries Before 40: Where He is Now + Longevity Training Wisdom Jan 23, 2024

Show notes

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!

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!

Back & Hip Fix - Megan’s revolutionary 30-day program to eliminate back and hip pain at its source!

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321. 3 Steps to Getting Fit & Strong in Your 60’s Jan 19, 2024

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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.

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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320. Outsmarting Self-Sabotage: Avoid These Mistakes for Sustainable Results this Year! Jan 16, 2024

Show notes

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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319. 3 Simple Hip Mobility Exercises for Hip Osteoarthritis Jan 12, 2024

Show notes

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!

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!

Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here!

Ask Megan your burning question here

Follow Megan on Instagram

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318. The 5 Steps You Need NOW for Reducing Anxiety, Depression and Mindset Struggles Jan 09, 2024

Show notes

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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317. Sprint Interval Training: Where does this fit your fitness routine? Jan 05, 2024

Show notes

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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316. The Fountain of Youth: 4 Health Goldmines to MASTER in 2024 Jan 02, 2024

Show notes

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!

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