Self Care Simplified

Latest Episodes:

235. “Why am I so sore?” Mar 24, 2023

Show notes

Ever wonder why sometimes you get really sore and other times you don’t?

Podcast listener Diana sent me this question: “I definitely work out to stay active and do the things I enjoy. However, I skied twice last weekend (Friday and Monday) and my legs were wrecked!! I felt like my workouts had failed me. What am I doing wrong?”

In this short episode, I’m tackling some of the most common questions about soreness, including why Diana felt so sore, whether or not you can eliminate or mitigate soreness, and if soreness is a good indicator of an effective workout.

Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.

More Resources

Ask Megan your burning question here

Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.

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234. Strong at Any Age: How to Build a Strong Core for Women Mar 21, 2023

Show notes

If you want to move and feel great in your body for as long as possible, having a strong core is a critical part of that picture. I’m going to teach you why that is, and how you can get your core feeling stronger than ever - whether you’re 35 or 65 - starting today.

In this episode, you’ll learn…

The 3 daily habits that RUIN your core strength and how to avoid them
Exactly why a lack of core strength and back/hip pain are directly related
The core strengthening exercises that are the most effective (and important!)

If you know you could use more core strength, this episode is for you!

More Resources & Links

FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!

Megan’s Back & Hip Fix 30-day program to completely eliminate back & hip pain for good

Ask Megan your burning question here

Follow Megan on Instagram

233. High Protein Snack Ideas Mar 17, 2023

Show notes

It sounds like a tall order: snack ideas that are high in protein, budget-friendly, and accessible even in rural areas. Let’s see what I come up with for you!

Pamela sent in this question this week: “What kind of snacks should I keep on hand for my kids, specifically to get them more protein? They’re actually pretty good about grabbing fruit, but especially my oldest could use more protein. I’m also looking for budget and rural-friendly ideas.”

I’m going give you some great high protein snack ideas for your kids, but ALSO for you!!

Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.

More Resources

Ask Megan your burning question here

Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.

FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!

Follow Megan on Instagram

232. The Hidden Dangers of Bad Posture and How to Avoid Them Mar 14, 2023

Show notes

Do you want to live a pain-free life? If so, as we found out last week, addressing your posture MUST be part of the solution.

Unfortunately, most women aren’t aware of what’s creating poor posture throughout their body and are unaware of what “good posture” actually means.

And so they’re stuck in a cycle of bad posture and chronic pain that’s only getting worse.

On today’s episode, I’m explaining:

The real dangers of “Postural Atrophy” (and what that even means!)
How “Postural Atrophy” can lead to significant pain and ongoing discomfort through the back and hips
The 4 most common causes and how to fix them TODAY

If your body has aches and pains right now OR you want to avoid them as much as possible, this episode is for you!

More Resources

FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!

Megan’s revolutionary Back & Hip Fix 3-day program

Ask Megan your burning question here

Follow Megan on Instagram

231. How to Stop Food Cravings Mar 10, 2023

Show notes

In the moment, the voice that’s saying “just eat it - it tastes so good!” is far louder than the voice of reason. How can you overcome this? How do you take back control and actually stop these intense food cravings, once and for all?

Listener Amanda sent me this question for this week’s Ask Megan episode: “How do you prioritize the things that actually make your body feel good? Sometimes the voice in my head that’s saying “just have a couple fries” is so much louder than the voice that says “no, you’ll feel really good if you stick with your PRO’s.”

In this shortie episode, I provide specific, tangible tips that you can put into practice TODAY on how to stop letting food master you.

Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.

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Episode 140: How To Achieve Lasting Self-Control And Nutrition Freedom with Annalisa Kane

Ask Megan your burning question here

Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.

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230. The Secret to Youthful & Pain-Free Aging Mar 07, 2023

Show notes

Is a tight, painful, and achy body INEVITABLE as you get older? Can you prevent and even reverse age-related pain and stiffness?

Pain and tightness, especially in your back and hips, can completely derail your life. It zaps your energy, your desire to be physically active, your quality of sleep, and can even create stress-induced weight gain.

But in this episode, I’m revealing the secret to youthful and pain-free aging.

Whether you’re 35 or 65, this episode is for you!!

You’ll discover the proven 3-part formula that’s absolutely mandatory if you want a pain-free body as the years tick by. If any of these 3 parts is missing from your life, your body WILL hurt - especially your back and hips.

The good news is that this formula can even get rid of current pain, without ever needing to do something extreme like surgery, constant cortizone injections or ongoing expensive treatments.

Press PLAY on this episode if you want to be feeling great in your body for many years to come!

More Resources

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

The Jumpstart 30 Program for Beginners

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229. Do Milk Alternatives (like Oat Milk) Have Too Many Carbs? Mar 03, 2023

Show notes

Just this week, the FDA is deciding whether or not milk alternatives (like Oat Milk and Almond Milk) are allowed to be called “milk”, even though they don’t come from an udder. Regardless of what their decision ends up being, you probably only care about whether or not you should be drinking these milk alternatives in the first place.

Podcast listener Amanda recently sent me this question: “I’m wondering about whether or not I should be adding non-dairy milk to my smoothies. I can’t do dairy at all, and so I’ve been substituting with oat milk. But I’ve wondered if oat milk is actually a carb that I shouldn’t be having. Should I count that toward a workout or does it not count because it’s in a different form?”

In this shortie episode, I provide tips on

exactly how to deal with the carbs in milk alternatives,
insulin sensitivity, and
why this even matters based on your goals.

You’re going to love this quick episode!

Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.

More Resources

Do you know YOUR body type? Are you an Endomorph, Mesomorph or an Ectomorph? Find out for free here!

Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.

Follow Megan on Instagram

228. The Shocking Truth About Weight Loss Feb 28, 2023

Show notes

Do you find yourself in a place where you don’t recognize your body? Somehow, you’ve put on some fat weight (maybe more than you’d like to admit), and you’re not sure how it happened...how you got here.

And so you’ve been trying to make some changes, but for some reason it’s not budging. And you’re beginning to panic and feel desperate. Deep down you know it’s not all about aesthetics, but this extra weight really reflects how you FEEL about your body right now. And you don’t like it.

In this episode, I’m going to help you troubleshoot this. There are 4 Main Reasons why you’re not seeing results.

If you’re not sure why you’re not losing the fat like you want, and you need help, this one’s for you.

More Resources

Episode 216: The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)

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

The Jumpstart 30 Program for Beginners

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227. Is it Important to Play Sports Even Now? The Encouraging Message You NEED Feb 24, 2023

Show notes

How important is it to play sports even now… as you’re getting older and well beyond the days of “high school athletics”? Is it sufficient to simply workout at home and faithfully do your exercises to stay healthy?

In this shortie episode, I’m answering listener Katie’s question, which brought up a great question in my mind. Her question is: “Can you encourage us moms to keep doing sports and activities, either with our children or with other adults? Can you talk about why it might be good to stay “in the game” as long as we can and to just cherish those years?”

And the question this highlighted in my mind is “What is the point of showing up and training our bodies consistently, anyway?”

This is an encouraging message today that will instantly inspire you, whether you love sports or not!

Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.

More Resources

Ask Megan your burning question here

Click here for my 5-Day Jumpstart Guide - FREE tips on how to safely and effectively jumpstart your fitness and nutrition routine.

Follow Megan on Instagram

226. The Hidden Cause of Menopause Belly Fat Feb 21, 2023

Show notes

Do you struggle with Menopause weight gain? Or maybe you're not quite there yet, and you're afraid that you will? Then stop what you’re doing and listen to this episode.

Esther Blum is on the show with me today. She's an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. She’s even known as Gwyneth Paltrow’s menopause mentor.

Today, I’m talking with Esther all about weight gain (specifically belly fat gain!) during menopause, sleep and mental health issues, hormone replacement therapy, nutrition strategies, and even exercise tips.

We cover so much ground in this super upbeat conversation that you’ll leave feeling inspired, hopeful and excited for this season of life.