Self Care Simplified

Latest Episodes:

285. Constant Back Pain - Are Your Hip Flexors to Blame? Sep 15, 2023

Show notes

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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284. The Unselfish Art of Prioritizing Self Care Sep 12, 2023

Show notes

If I had to guess, I’d say you struggle to take care of your own body and personal self-care needs because you’re so busy caring for everybody else in your life. Am I right?

Your kids, spouse, your parents, your job, your business, the responsibilities you’re involved in - can make you feel like a full-time caregiver.

If that resonates with you, you’re not alone.

On today’s podcast, we’ll dive into some really simple tips on how to care for yourself well while you’re still taking care of others.

I’ll discuss why self-care isn’t selfish, it’s an absolute necessity!
We’ll outline the four things your body needs to be cared for well.
You’ll get tips for making self-care actually happen consistently.

Make today’s episode the first step in improving your self care - you’ll be so glad you did!

More Resources & Links

Self Care Simplified Facebook Group: Join the conversation for FREE!

Episode 276. The Hidden Toll: Stress’s Silent Physical War on Women

Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!

The Jumpstart 30 Program for Beginners

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283. How to Keep the Weight Off & Maintain Your Progress Sep 08, 2023

Show notes

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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282. The Shocking Link Between Gut Health & Hormones Explained Sep 05, 2023

Show notes

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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281. Cholesterol Concerns? Natural Strategies to Lower Your Cholesterol Sep 01, 2023

Show notes

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!

More Resources Ready 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

Ask Megan your burning question here

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280. How To Combat Menopause Weight Gain and Belly Fat Aug 29, 2023

Show notes

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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279. Easy Seated & Standing Stretches to Combat Sedentary Desk Jobs Aug 25, 2023

Show notes

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.

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!

278. Survival Mode: Maintaining Health Through Hardships & Tragedy Aug 22, 2023

Show notes

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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277. Debunking High-Intensity Workout Myths Aug 18, 2023

Show notes

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!

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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276. The Hidden Toll: Stress’s Silent Physical War on Women Aug 15, 2023

Show notes

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

Follow Megan on Instagram