Self Care Simplified

Latest Episodes:

265. Cardio vs. Strength Training: What’s Best for Weight Loss? Jul 07, 2023

Show notes

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

264. Staying Hydrated - Four Ways You May Be Drinking Water Wrong Jul 04, 2023

Show notes

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

Follow Megan on Instagram

263. How to Dial in Your Fitness AND Nutrition Simultaneously Jun 30, 2023

Show notes

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

262. Tips + Tricks for Staying Consistent with Exercise (and Nutrition!) Jun 27, 2023

Show notes

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!

Follow Megan on Instagram

261. Exercise-Induced Headaches? Three Simple Solutions that Work Jun 23, 2023

Show notes

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.

Follow Megan on Instagram

260. Preventing (and Reversing!) Muscle Loss After 40 Jun 20, 2023

Show notes

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

Follow Megan on Instagram

259. How to Avoid Overindulging on Vacation (While Still Having Fun!) Jun 16, 2023

Show notes

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.

Follow Megan on Instagram

258. Unlocking the Secret to Better Sleep Jun 13, 2023

Show notes

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!

Follow Megan on Instagram

257. What to Do for Tight, Popping Hips Jun 09, 2023

Show notes

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

Follow Megan on Instagram

256. The TRUTH About Walking: Can it Keep You Feeling Young and Pain Free? Jun 06, 2023

Show notes

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!