Self Care Simplified

Latest Episodes:

205. The 6 Absolute BEST Core Exercises for Women of All Stages Dec 06, 2022

Show notes

Are your abs and core muscles feeling weak and less than stellar? A weak core can lead to back pain, hip pain, and a complete lack of confidence in what your entire body is capable of doing.

But what’s the best way to train your core? Sit-ups? Crunches? That old “Abs of Steel” video?

Nope. Let’s do better.

In this episode, I’m going to lay out the ideal progression of the 6 absolute BEST core exercises for women of all stages. Whether you’re pregnant, postpartum, a high level athlete or even a grandma, I’ll tell you exactly what you should be doing, why, and how to do them correctly.

When your core is strong - and I don’t just mean when you have a slender waist, I mean having STRONG core muscles - you will have full confidence to do almost anything, you’ll have fantastic posture, your chronic pain will disappear, and you’ll simply feel amazing.

More Resources

Download the handy “Mommy Tummy Guide” for FREE! Learn all about Diastasis Recit, exercises to avoid, and how to start healing your core properly.

Check out Megan’s YouTube channel here - lots of follow-along workouts to choose from!

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204. How to Stop Mindlessly Eating Between Meals Dec 02, 2022

Show notes

Do 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! 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

203. Stressed Out? Breathing, Stretching, and the Value of 10-Minute Routines with YouTube Star Kassandra Reinhardt Nov 29, 2022

Show notes

Feeling just a leeetle bit stressed out lately???

The last thing I want is for you to go hard, hard, hard and then crash and burn. What you might need the most during this season of life is some more stretching and mellow activity. (Trust me on this!)

Our guest today is Kassandra Reinhardt, who is on a mission to help others feel great with yoga. Her YouTube channel has over 2 million subscribers, so she’s pretty much the queen of yoga in the online space. What I love about her, of course, is her SIMPLE approach to helping women relieve stress, especially through her 10-minute morning and evening routines.

Kassandra and I chat about:

How stress and being an overtrained dancer led her to yoga
Why mellow movements (like deep stretching and “yin” yoga) are so good for our bodies
How the simple act of breathing can have such an impact on your nervous system
Why quick 10-minute or less routines are still worth doing!

This episode is for you if you want to be exercising, feeling physically good and stewarding your body for years to come.

More Resources

THE STRONG MOMMAS COACHING PROGRAM! Registration is open right now, but only until 11/30. Hurry!

Yoga with Kassandra on YouTube

www.yogawithkassandra.com

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202. How to Encourage Your Family to Eat Healthier (Without Nagging!) Nov 25, 2022

Show notes

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 nagging, and even without doing a pantry overhaul.

You need this!!

Hey, 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

201. Special Episode! Behind the Scenes - The Origin Story Nov 22, 2022

Show notes

Today is going to be a little different. We’re celebrating our 201st episode with a slightly unusual format. I’m joined by a phenomenal guest co-host (hint: you may remember him!), and he is asking ME questions!

Everyone loves a good look behind-the-scenes, so here it is!

You’ll hear all about how this podcast got started, my early days of training, that one hilarious ebook, what I eat in a day (yes, including my love of beer and brownies), and even my own favorite form of self care. Surprisingly, it’s NOT working out.

The best question from this interview is what specific advice has had the most impact on the largest amount of people. You need to make sure you know this one!

Get ready to laugh and be entertained on this fun episode, but you’re still going to walk away with some inspiring bits of wisdom to keep you encouraged for your journey.

More Resources

Find out more about the Strong Mommas Coaching Program! (Doors open Monday 11/28)

Follow Megan on Instagram

200. How to avoid weight gain when you start working out more Nov 18, 2022

Show notes

It’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 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

199. Burnout and Overtraining - Warning Signs, Symptoms, and Strategies for How to Avoid It Nov 15, 2022

Show notes

The Superwoman Spirit in you is amazing! But if you’re not careful, you can tip over the edge and fall, completely burnt out and overtrained. And it’s extremely difficult to pump the breaks and slow down when the messages you get everyday are to do MORE, work HARDER, and PUSH YOURSELF.

Right now, I’m witnessing so many women on the verge of mental burnout and physical overtraining without even realizing it. This could be you. And if you don’t know what the warning signs and symptoms are, and the heed that warning, you could find yourself severely injured, sickly, lethargic, and completely depressed about your health journey.

Tune in to this episode to:

See how burnout and overtraining are different, but they often go hand in hand,
Learn the signs and symptoms of burnout and overtraining,
Find out how you can completely avoid it, still reach your goals, and have a sustainable routine for years to come!

You’ll learn how you can still be Superwoman, while honoring your body, and even your mind, knowing you’re not a machine.

More Resources

Get your healthy habits back on track with Megan’s 5-Day Jumpstart Tips Guide.

Precision Nutrition Article: How Intense Workouts (and Overtraining) Can Ruin Your Results

Follow Megan on Instagram

198. Feeling Sick? Make These Adjustments to Your Fitness Routine Nov 11, 2022

Show notes

Today’s question comes from Jamie: “I was curious how you manage sick days…How do you adjust your workout routine and then ease yourself back into exercise?”

Cold and flu season is upon us. And whether you get just the sniffles or the full-blown flu, you need to know exactly how to make the best adjustments to your fitness routine.

In this shortie episode, I provide tips on exactly how to know when to dial back or keep plowing through your regular workouts, how to ease back into intense exercising, and even what I do, personally, when I’m feeling under the weather.

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

197. Why You Need to Untrain Your Brain to be Healthy for Life with Jamie Leff Choi Nov 08, 2022

Show notes

What do you do when you know all the rules, and you’ve got all the information to be a healthy person, but you still can’t make it work? You find yourself saying, “I know what I should be doing, I just can’t do it!”

Well - you might just need to UNTRAIN YOUR BRAIN and think about things differently.

My guest today is Jamie Leff Choi, a mom of two little kids who is also a registered dietitian and is married to a physical therapist. You’d think she’d have it all figured out, with great, healthy habits, and never need a coach. But that just wasn’t the case.

Jamie had to completely untrain her brain and dismantle a lot of what she had learned from her nutrition background and from her years of intense training to finally become a mom that was healthy in a sustainable way. Even if you’re not a professional in the health industry, this discussion and the mindset work we’re going to talk about is extremely relatable to your life right now.

More Resources

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

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196. Quick Tips for Easier Portion Control Nov 04, 2022

Show notes

Do you struggle to know what a good portion size is, especially with odd foods like soups and casseroles?

In this shortie episode, I'm answering Janelle's question and providing tips on exactly how to know that you’re eating the right-for-you amount without having to track, count or measure. Eating is not an exact science, and it never should be that. But these quick and simple tips will help get you started on eating the right amounts for you and increase your overall awareness at every meal.

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.