Self Care Simplified

424. Unlocking Fascia: The Secret Key to Lifelong Energy & Health with Anna Rahe Jan 14, 2025

Show notes

We’re all very familiar with the different systems of our body. From digestion to reproduction to muscular, we know when they’re working well, and when they’re not.

But what if I told you that one of the MOST important systems in your body is probably one you never think about?

This week I’m welcoming Anna Rahe to the podcast to deep dive our crucial, but often unknown, fascial system.

When Anna was 18 years old, she felt and moved like she was 80…everything from her gut to her muscles just ached. Unable to get any clear answers from every elite professional, which began her journey into understanding the body’s most pervasive and complex system, the fascial network. She is a member of the Fascia Research Society and has done extensive study in the fields of physics, biomechanics, and a myriad of movement methods and manual body work techniques.

Tune in as Anna and I delve into the often-overlooked topic of fascia, the connective tissue that plays a crucial role in overall body health. Anna will teach us all about the structure and function of fascia, its relationship with hydration, the signs of unhealthy fascia, and how aging and hormonal changes can impact its health.

If you’re looking for the missing piece on how you can feel your best everyday, this might it!

More Resources & Links

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FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter

423. This Easy 2-Step Process STOPS Mindless Snacking! Jan 10, 2025

Show notes

For 2025, we’re going to shake up our Friday podcast episodes.

If you’ve been getting our free Weekly Jumpstart newsletter, you’ll already know that each Friday edition is called Just One Thing - one short, simple tip for your health that you can put into practice right away.

Due to the overwhelming popularity of these Friday newsletters, we’re switching it up and making our Friday episodes on the podcast JUST ONE THING, too! I’m going to give you ONE simple thing - a stretch, an exercise tip, an eating habit, a mindset shift - that you can do to really impact your health.

To kick off this new series, we’re going to tackle something we’ve all struggled with at some point - mindless snacking. We’ve all been there - grazing or munching between meals only to end up feeling undernourished and kinda “meh” at the end of the day.

But this week I’ve got TWO simple habits that will help derail that mindless snacking before it even starts!

More Resources & Links

The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!

The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!

Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!

422. The Only 4 Nutrition Habits You Need to Feel Amazing Jan 07, 2025

Show notes

Every year, it feels like eating healthy gets more and more complicated. So many rules, so many do’s and don’ts. Eat more of this, less of that. Avoid entire food groups but make sure you’re eating plenty of these other food groups!

And when it gets too complicated you’ll inevitably feel like you’re doing it wrong, you’ll get overwhelmed, and you’ll just stop trying.

So while the nutritional world gets more complicated, let’s go the other direction and blaze a different trail.

This week we’re going to cut through all the noise and zero in on 4 SIMPLE habits that will make you feel fantastic. No special equipment or supplements needed. Just four things you can start doing TODAY that will have a significant impact on your health and well-being.

If the nutritional “noise” is making your head spin, then this episode is for you!

More Resources & Links

Get Started! Join the Jumpstart 30 program today!

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

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

421. When Discouragement (Inevitably) Hits & You Lose Motivation Jan 03, 2025

Show notes

We are in the season of New Year’s Resolutions. People everywhere are feeling motivated, setting goals and ready to make some real changes!

But what happens in about a month when motivation is low and all those shiny, new resolutions start to feel impossible?

Listener Becky has been there: “I always seem to hit a wall around the 4-week mark with my habits. Usually right around then, if I’m not seeing the results that I really wanted to see, discouragement kind of sets in and I lose my motivation. I can feel myself dwindling, using excuses and then finally not doing it anymore. How can I get past this discouragement and get myself to keep sticking with it?”

Hmmm, sound familiar?

This week I’ve asked Monica Packer, host of the podcast “About Progress”, to help us tackle the inevitable lack of motivation and moments of discouragement that can set in as we are working to establish new habits. If you’ve found yourself losing steam with your healthy habits, then this is the episode for you!

💥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 & Links

Learn more from Monica Packer at www.aboutprogress.com

Listen to Monica’s extremely popular podcast About Progress

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

420. 10,000 Steps a Day? The Shocking Truth About Walking & What to Do NOW Dec 31, 2024

Show notes

10,000 steps a day. We often think of this as the gold standard for movement.

But is hitting that 10,000 step goal enough to actually impact your health and fitness?

In this episode, we’ll dive into the pros and cons of walking for fitness. I’ll discuss things walking CAN do for you, and things walking CAN’T do for you. Then we’ll dive into how you can go beyond walking to start building strength, increasing mobility and improving your overall fitness TODAY!

Use Coupon CODE: NEWYEAR25 from 12/31/24 - 01/04/25 to receive 25% off PLUS a free pair of Mini-bands shipped for FREE.

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 revolutionary Back & Hip Fix 30-day program

Find out your body type! Take the FREE Body Type Quiz now!

Create My Routine - Download my free routine creator!

Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!

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

Check out Philip’s Podcast “Wits & Weights”

419. Intuitive Eating: Yay or Nay? (You might be surprised!) Dec 27, 2024

Show notes

Do you ever hear about the latest eating or diet trend and wish you could “ask an expert”? Well, you’ve come to the right place!

Listener Frances asks: “Hi, Megan. I'm curious. What do you think about this new intuitive eating craze? I've been listening to a few podcasts and reading, and I was on board at first, but now I'm not so sure because I really, really think your advice about eating PROs, hydrating, and exercise makes a lot more sense. I don't know. What do you think? Thanks.”

This week, let’s get a take from another expert, Philip Pape, host of the Wits & Weights podcast. Philip will give you the low down on intuitive eating and whether this is trend to embrace or avoid. His answer just might surprise you!

More Resources

The Weekly Jumpstart - Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.

418. What is “Heavy Lifting” & Should You Be Doing It? Dec 24, 2024

Show notes

Lots of great fitness programs - including mine - encourage women to lift heavy weights.

But have you ever been stumped by what exactly constitutes “heavy weights”? And how much weight it too much or not enough?

Listener Lisa had the same question: “I’m wondering what you consider ‘heavy weights’. I’ve noticed you mention that you lift heavy weights 2 times a week. How much do you lift?”

In this shortie episode, we dive into:

Debunking the myth that lifting heavy weights will make you bulky.
Why muscle mass gets even more important as we age
The ideal combination of weight and reps to build strong muscles

More Resources

The Jumpstart 30 Program for Beginners - Get started with a structured strength training & mobility program!

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

417. Getting Your Family On Board with Your Healthy Changes Dec 20, 2024

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

Free Weekly Jumpstart Newsletter - Master your midlife health in just 3 minutes a week!

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

416. Are You Thinking About HABITS All Wrong? with Monica Packer Dec 17, 2024

Show notes

How many times have you decided to implement a new habit, only for a week later to have already “failed”?

Well, let me let you in on a little secret…you’re probably thinking about your habits all wrong. And I bet that when you feel like you’ve failed at your habits, you’re thinking about that wrong, too.

Meet Monica Packer, host of the podcast “About Progress”, and a coach to countless women that need help getting practical and realistic about their habits.

Monica and I discuss the unique challenges women face in habit formation - it’s not just you! - as well as the impact of invisible labor and the need for supportive habits. We’ll dive into the importance of flexibility, the necessity of embracing failure, and the shift in mindset you need to foster personal growth and self-care.

If you want to know why you struggle so much with consistency and sticking with your routines, and you find yourself constantly discouraged by how your habits look, this episode is for you!

More Resources & Links

Learn more from Monica Packer at www.aboutprogress.com

Listen to Monica’s extremely popular podcast About Progress