Self Care Simplified

Latest Episodes:

185. How to safely ease into exercising again (after an injury or some time off) Sep 23, 2022

Show notes

What’s the best way to start working out again when it’s been a long time or you’ve been dealing with an injury? Maybe you love lifting weights and enjoy a good, sweaty workout - but is that where you should start?

Today’s question for the “Ask Megan” segment comes from Heather, who’s been dealing with some tendinitis and other life cirumcstances that forced her regular workouts to take a back seat. She’d love guidance on how to safely jump back into workouts when time and injuries are working against her.

In this episode, I’m going to talk about:

Exactly what to do when you have tendinitis issues
The safest way to ease back into strength training workouts

Do you have a self-care question that you need help with? Don’t be shy! Go to www.vigeofit.com/ask and I’ll answer your question on an upcoming episode.

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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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184. The Best Nutrition Hack for Sustainable Weight Loss and Better Health Sep 20, 2022

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If you think that WHAT you eat matters most, think again! When it comes to sustainable weight loss and having better health in general, there is something that’s even more important than choosing the right foods.

Most diet programs, eating methods, and even the entire nutrition industry has gotten this completely wrong, and it’s why you have struggled with your eating habits for so long. If you want results for your body, you MUST master this particular nutrition hack first and foremost.

In this episode, we’re talking about:

How to stop overeating, undereating, and mindlessly or emotionally eating unhealthy foods
What to do when you feel like numbers and food rules are the only things that ever work for you
Where the TRUE power behind mindfulness and intuitive eating actually lies (surprising!)
The simple 3 steps to start implementing this nutrition hack at your very next meal

If you’re serious about getting off the diet rollercoaster, but you’re also serious about sustainable weight loss and health, then this nutrition hack is your ticket to freedom.

More Resources

Grab Megan’s FREE 5-Day Jumpstart Tips guide here

Do you know your body type? Find out now by taking the FREE Body Type Quiz!

Join the free Self Care Simplified community here!

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183. Walking - Is it Right for You? Sep 16, 2022

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Walking. It’s an excellent form of low intensity exercise, but is it right for everybody? And are there ways to build up to walking for long distances without hurting your body?

On today’s Ask Megan episode, Fae Lambert is looking for tips for a good walking program. In fact, she’s visiting Disneyland in several months and needs to be able to walk all day for several days in a row.

In this shortie episode, I provide tips on exactly how to build your walking stamina, stretches to do when you feel sore, and even alignment techniques to think about when you’re walking.

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

182. Just Do the Next Right Thing with Crystal Nielson Sep 13, 2022

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Overwhelmed? Everything in your life wants to be the top priority - the kids, work, schooling, your fitness, nutrition, your quiet time and the list goes on. For today’s guest, you can add to the list doctor appointments, daily medical treatments, and keeping up with countless medications.

Crystal Nielson is a missionary and homeschooling mom who also happens to have a life-threatening genetic disease that requires exhausting ongoing treatments. Somehow, in the midst of it all she has managed to keep her healthy eating choices and workout routine a constant priority.

In this episode, we talk about:

Her disease and everything it entails
What her fitness and nutrition routine looks like
Just doing the next right thing and taking the small steps when you can, whatever that looks like
Choosing joy in the middle of pain
Endurance through the trials
Being motivated by a sense of urgency

If you need a boost of inspiration, this is it!

More Resources

James 1:2-4, Hebrews 12:1-2, Colossians 3:17

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

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181. Why you’re getting splurges all wrong Sep 09, 2022

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What is actually considered a splurge? Is adding creamer to your coffee preventing you from getting the results you want? Hmmm…maybe, but maybe not.

Today, I’m answering a question I get asked a lot: What is a splurge and what are my tips for someone that’s trying to rein in their food splurges?

This “Ask Megan” episode is for you if you’re working on having better nutrition, and you want to know which foods you should be avoiding, if at all.

Hey, do you need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask

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ASK MEGAN: Submit a voice message to Megan here!

JUMPSTART 30!! Registration is still open for my signature program for beginners!

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180. The REAL Secret to Losing Weight and Keeping it Off (backed by Harvard Medical) Sep 06, 2022

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What is the REAL secret to losing some weight and keeping it off…not just yo-yoing down and up again? Today, I want to show you how to actually get the results that you want - to feel fit, trim, healthy and full of energy for years to come!

In this episode:

The 6 elements that HAVE to be in place for sustainable weight loss
The 1 element that’s been missing for you that makes the biggest different
What 90% of women always do that DOESN’T work (whatever you do, DON’T do this!)
How to kickstart your weight loss today

You probably already know that the results you want are on the other side of a good fitness and nutrition regimen. The question - and the real secret - is what exactly does that regimen look like? What should you be doing every day, and can you even do it? That’s the code you’re trying to crack.

(And before you think I’m just full of it, this answer has been backed by Harvard Medical and countless other scientific institutions - not just fat loss gurus.)

So, I’m going to lay it all out to you. I want to help you feel your absolute best and get the confidence back that you deeply want!

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JUMPSTART 30 - I’ll help you lose weight, reduce your pain, and get your confidence back!

179. I’m just not seeing results. Should I try this instead? Sep 02, 2022

Show notes

If you’re in your late 30’s, 40’s or even 50’s, and you’re not getting the results you want, should you try intermittent fasting?

Intermittent fasting has become extremely popular in the last few years, and it touts lots of metabolism benefits, especially for aging women. But is it actually the right choice for you?

Today, I’m briefly diving into this topic AND giving some strategic tips that are NOT intermittent fasting that could get you the results that you want.

Hey, do you need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask

More Resources

ASK MEGAN: Submit a voice message for Megan to ask on the show!

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

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178. Do you hate the body you see in the mirror? Aug 30, 2022

Show notes

Be honest and raw - don’t candy coat it. When you look at your body in the mirror or in a picture, what do you feel? What are some of the emotions that bubble up?

As I prepared for this episode, I had to dig deep into my own body image archives and listen hard to the stories of others - women that are faithful, strong and confident on the outside, but underneath it all they have zero confidence in their own body. It’s haunting.

When you lack confidence in your own body, you WILL be driven to do one of two things. I’m unveiling what those two things are today - things you’ve probably done countless times that got you nowhere.

What should you do instead? What should your choices be when your days are consumed with hating your own body?

In this episode:

Body shame and embarrassment
The lies we tell ourselves (it’s not what you think!)
The 2 decisions you always make when your self-confidence is low
How to break the cycle and start loving your body

More Resources

JUMPSTART 30 - I’ll help you lose weight, reduce your pain, and get your confidence back!

Follow Megan on Instagram

177. How to get rid of the flabby baby belly Aug 26, 2022

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Burning question of the week: “How do I get rid of the flabby lower belly baby weight? I have a C-section scar from years ago that seems to hold on to a pocket of fat right around it - is there anything I can do about it?”

Whether it’s been one year or twenty since you were pregnant, the flabby baby belly (especially right around that C-section scar) can get frustrating and make it extra challenging to really love your postpartum body.

What could be causing this? And is there anything - short of a tummy tuck - that you can do about it?

I’m answering this excellent question with some possible solutions to try this week.

Do you need help getting unstuck and troubleshooting an issue? Leave a voicemail for Megan here for an opportunity to have it featured on the show! www.vigeofit.com/ask

More Resources

ASK MEGAN: Submit a voice message for Megan to ask on the show!

FREE - MOMMY TUMMY GUIDE! Learn the safest way to strengthen your core and flatten your mommy tummy

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176. How to Stop Comparing Yourself to Others (and your past self) with Sarah Hauser Aug 23, 2022

Show notes

Feeling trapped in the deadly, motivation-destroying comparison game? It could be with other women, but maybe it’s with your own self…your own body.

My guest today was constantly looking back at how strong and fit she was back in the day, before she had kids (twins!), and just felt disappointed about where her body was now. As a former athlete, she felt like she had lost it all throughout her mothering years.

I’m talking with Sarah Hauser, a busy mom just like you that was really hard on herself and kept comparing - forcing herself to keep doing what she had always done before. And it wasn’t until she finally broke down and did something VERY SPECIFIC that allowed her to get past that comparison trap. We chat about:

What drove her all-or-nothing behaviors
The pitfalls of trying to force an old workout routine into a new season of life
Running and half marathons
Postpartum depression and Postpartum anxiety
Diastasis Recti and postpartum fitness
Refusing to ask for help

This is one of the best conversations I’ve had. You’re going to love it.