Self Care Simplified

Latest Episodes:

415. Do Older Women Need MORE Protein to See Strength Gains? Dec 13, 2024

Show notes

Do you ever have days where the weights that seemed do-able yesterday are suddenly challenging today? What is happening?

Listener Julie had this same issue: “Hi Megan. I've been weight training for about the last five years and progressing slowly. But just lately the weights seem to be much harder to lift. Even though I've been doing the same weights for a while. I was just wondering, is it my age? I'm 63 now. Or is it to do with my nutrition? I do eat over 100 grams of protein a day and thought that was fine. Any suggestions would be grateful. Thank you.”

In this shortie episode, I talk about WHY weights may be harder to lift on certain days - there’s a lot more at play than you realize! - how age impacts our strength training and how to adjust our protein intake as we get older. And I’ll leave you with a quick action plan to help you keep lifting and feel your best!

💥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

Protein Consumption and the Elderly: What Is the Optimal Level of Intake? ****https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

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414. The BEST Strategy to Avoid Overindulging During the Holidays! Dec 10, 2024

Show notes

It is that time of year! The season of joy, magic, and wonder. It’s also the season of parties, snacks and treats. So how to we fully enjoy the holiday season and still feel good on January 1st?

Just in time for the holiday party season, I have a 4-step Holiday Splurging Plan that will help you navigate all the potential pitfalls of the month ahead. Grab some paper and a pen - you’re going to want to take notes on this one.

Join me as we dive into:

What exactly is a SPLURGE? The answer might surprise you.
The “Plan Ahead” plan and how to make it work for you.
The “pro moves” you should implement now.
How to keep your head in the game.

And most importantly, the BIGGEST OBSTACLE you need to overcome this holiday season. This one tip alone will help you rethink your seasonal splurges - and set you up for even more success in the new year.

More Resources & Links

Download the free Holiday Splurging Blueprint here!

Listen to Ep. 304: Elastic Eating - What it is and Why You Need It (Especially During the Holidays)

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413. Improving Wrist Strength & Mobility (Plus Modification Ideas for Weak Wrists!) Dec 06, 2024

Show notes

Have you ever tried to tackle an exercise only to realize your wrists aren’t up for the task? If so, you’re in good company.

Listener Mary has this same struggle: “I tend to struggle with any exercise that requires me to put weight on my wrists. Any suggestions? Is it ok to turns my hands a bit or make a fist to support myself on my knuckles?”

Wrist strength and mobility is a super common issue - and I’m going to help you address it! In this quick episode, I’ll walk you through some simple exercises to help improve your wrist health, as well as modifications you can make to help you tackle your workouts pain free!

More Resources

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

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412. How to Eat for a Better Menopause with Dr. Federica Amati Dec 03, 2024

Show notes

Have you ever had the feeling that your body responds differently to certain foods as you’re getting older? Maybe that cookie or glass of wine you never thought twice about now makes you feel terrible.

Well, you’re not imagining it. Your nutritional needs really do shift as you go through perimenopause and menopause.

And to give us some insight into what’s going on, I have Dr. Federica Amati, one of the leading researchers in this space, joining us on the podcast this week. Dr. Amati works as Head Nutritionist for the personalized health company, Zoe, and she’s written two fantastic books, Recipes for a Better Menopause and Every Body Should Know This. When it comes to knowing exactly how to eat best during midlife - without being extreme or restrictive about it, which I love! - she knows what really works.

If you need a little more insight into what’s going on nutritionally for you during the menopause years, this episode is for you.

More Resources

Listen to Dr. Federica Amati’s podcast Zoe Science & Nutrition here

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Zoe - Personalized Approach to Nutrition

The MenoScale - Make sense of your menopause symptoms

The 5-Day Jumpstart Guide - Jumpstart your health with small, simple habits!

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411. Stuck in a Rut? New Meal Ideas to Boost Your Produce! Nov 29, 2024

Show notes

You know should fill up a large portion of your meals with produce, but sometimes you just can’t handle another salad, carrot stick or side of steamed broccoli!

Melissa found herself in the same situation: “I know I need to be eating a lot of produce, but I’m in a rut of steamed broccoli and roasted Brussels sprouts! Cooked vegetables are just not a favorite of mine. Tasty recipes welcome!”

If this sounds like you, you’re in the right place! In this quick episode, I’ll help you think out of the baby-carrot box, give you a little glimpse of what I pick up in the produce section each week, and leave you with a few new recipes to help you get out of your rut!

VIGEO full recipe collection for new ideas! https://www.vigeofit.com/collections/recipes

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

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410. Dealing with Setbacks & Finding a Way Forward - The Encouragement You NEED! Nov 27, 2024

Show notes

See if this sounds familiar: you’re making some positive changes, getting into a good rhythm with your workouts, and starting to see results. When suddenly you hit an obstacle everything comes to a screeching halt. If you haven’t had this experience yet, I promise that eventually you will.

What do you do?

In this episode, we’re going to deep dive into the THREE biggest obstacles you might face in your fitness journey, and I’ll give you both encouragement and real, actionable steps to help you overcome these setbacks. Trust me, challenges will come, but with perspective and a plan you can come out the other side even stronger!

More Resources & Links

The Jumpstart 30 Program for Beginners - Get started with the guidance & support that you need!

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409. Pelvic Floor Exercises for the BEST Pelvic Surgery/Hysterectomy Outcome Nov 22, 2024

Show notes

Last week we had Dr. Sara Reardon, also known as The Vagina Whisperer, on the podcast talking about prolapse and pelvic floor health in midlife. This week she’s back to answer your burning questions!

Mara asks: “I am having a vaginal prolapse and hysterectomy surgery. What exercises can I do before surgery to help recover quicker? Exercises after?”

Tune in as Dr. Reardon provides advice on the best way to prepare for pelvic surgery or a hysterectomy to help you have the best outcome and recovery!

More Resources

Listen to Episode 406. Prolapse & Pelvic Floor Strength in Perimenopause & Menopause with Dr. Sara Reardon

Download Sara’s FREE Perimenopause & Menopause Pelvic Floor Guide here!

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408. Got PAIN? Figuring Out What’s Causing Your Pain Nov 19, 2024

Show notes

Muscle soreness, tendinitis, arthritis, and even nerve pain - if you’ve got pain somewhere in your body, you’re definitely not alone. In fact, the questions I get asked the most have to do with pain:

In this episode we’re going to cover the 4 most common types of pain you’re likely to experience in your strength and conditioning journey, how to address each one and how to avoid future pain. And while a single podcast will never take the place of a trained medical professional, I hope it might shed some light on what’s going when you feel pain and how you can work to reduce your pain in the future.

More Resources & Links

Episode 319. 3 Simple Hip Mobility Exercises for Hip Osteoarthritis

The Back & Hip Fix Program - Significantly decrease your back and hip pain in 30 days!

The Jumpstart 30 Program for Beginners - Improve your strength, mobility & general conditioning in 30 days!

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407. Should You Force Yourself to Eat a Meal When You’re NOT Hungry? Nov 15, 2024

Show notes

One of the often-repeated nutrition tips I give women all the time is: “If it’s a mealtime, eat. If it’s not a mealtime, don’t eat.” But what if, because of time, habit or lack of hunger, you’re just not a breakfast person?

Listener Tessa had this same question: “I struggle to eat in the mornings some days. I’m just not hungry until late morning and I feel sick if I force myself to eat. I’ve heard you say not to skip meals, but what should I do in this situation?”

In this quick episode, we’ll discuss why skipping breakfast can derail your nutrition for the whole day, the benefits of getting a jumpstart on your nutrition early and even breakfast ideas for the non-breakfast person.

More Resources

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

FREE! The Weekly Jumpstart newsletter! Master your midlife health in just 3 minutes a week!

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406. Prolapse & Pelvic Floor Strength in Perimenopause & Menopause with Dr. Sara Reardon Nov 12, 2024

Show notes

As if midlife didn’t bring enough changes to worry about, you suddenly get hit with pelvic floor problems. What in the world? Prolapse, UTI’s, bladder leakage…these issues can come out of nowhere in midlife and be really debilitating.

To help us navigate pelvic floor health we’ve got Dr. Sara Reardon, also known as the Vagina Whisperer, back on the podcast this week. Dr. Reardon is sharing some really helpful tips on how to keep your pelvic floor strong and functioning well through perimenopause and well into your post-menopause years.

Together we’ll discuss:

why women start having more UTIs, bladder issues, painful sex and prolapse in midlife
how hormonal changes affect pelvic floor issues
hormone therapy and the benefits of seeing a pelvic floor therapist.
things you can do proactively to help prevent and manage these issues

If you want to avoid spending the last few decades of your life needing pads, adult diapers and even prolapse surgery, then you’re not going to want to miss this episode!

More Resources & Links

Download Sara’s FREE Perimenopause & Menopause Pelvic Floor Guide here!

Follow Sara Reardon “The Vagina Whisperer” on Instagram

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!

Sign up for the Free Weekly Jumpstart Newsletter - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger in midlife!

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