Self Care Simplified

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405. Should an EFFECTIVE Workout Make You Sore? Nov 08, 2024

Show notes

What’s the true indication of an effective workout? Is it sweat? Breathlessness? Soreness? How can you know if you’re truly doing enough?

Listener Tessa wondered this same thing: “If I don’t feel sore after a workout, was it still effective? Should I have worked out harder?”

In this quick episode, we’ll talk about muscle soreness - why it happens and what it actually going on in your muscles. And we’ll discuss different kinds of workouts that might not tax your muscles the same way, but are just as important to your overall health!

💥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.

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404. Can Specific Exercises Lower Blood Pressure? Nov 05, 2024

Show notes

High blood pressure, or hypertension, is not a small problem. In fact, according to the CDC, approximately 48% - and 55% of adults ages 40-59 years old - have high blood pressure. And unchecked, it can increase your risk of stroke, heart attack and heart failure.

In addition to medication, there are lifestyle changes that can positively impact your blood pressure, including eating healthier, reducing stress, focusing on quality sleep and prioritizing regular physical activity.

But can specific exercises or exercise strategies help lower your blood pressure? Great question!

In this episode I’m going to walk you through THREE types of exercises that have been clinically proven to help lower blood pressure. Along with managing your stress, nutrition, good sleep, and regular exercise, these simple daily exercises can really bring down your blood pressure and improve your overall health!

More Resources & Links

Podcast Episode 356. Is Stress Silently Killing You?

Podcast Episode 280. How To Combat Menopause Weight Gain and Belly Fat

Article about lowering blood pressure through exercise

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403. Kettlebells vs. Dumbbells - Which is Better? Nov 01, 2024

Show notes

If you’re starting to stock a home gym, it can be easy to get confused about which equipment you need and which you don’t. Take weights for instance. With all the options available, how do you know where to start?

Listener Christina asks: “Kettlebells or dumbbells? Do you have a recommendation on what would be best to purchase?”

In this quick episode, I break down the differences in the two options, why I might use one over the other, and my recommendations for which ones are the best to start with.

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402. Feeling Broken? UTI’s, Low Libido & Prolapse with Dr. Kelly Casperson Oct 29, 2024

Show notes

A lot of the changes that happen during midlife and menopause are widely discussed online and on social media - weight struggles, bone density issues, nutritional needs, hot flashes, belly fat, and hormonal shifts to name a few. But what about the challenges nobody talks about?

Many women in midlife begin dealing with a bunch of “somewhat embarrassing” issues that can make them feel like their body is just not working properly anymore. Urinary tract infections, prolapse, low libido and other challenges with intimacy, can be really discouraging and impact quality of life. And they just aren’t talked about, so how do you know what to do?

That’s where Dr. Kelly Casperson comes in! She’s a urologic surgeon and the author “You Are Not Broken”, as well as the host of the podcast by the same name. In this conversation, we’ll discuss:

the pervasive feeling of 'brokenness' women often feel regarding their sexual and pelvic health
the impact of societal norms on women's sexuality
the significance of pelvic health in midlife
the role of hormones in women's health
and the often-overlooked condition of Genitourinary Syndrome of Menopause (GSM).

If you’re needing encouragement to seek help and advocate for your pelvic health, this is it!

More Resources & Links

Grab Dr. Kelly Casperson’s Book “You Are Not Broken”

Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here

Let’s Talk Menopause - Learn more about “Unboxing the Label”

Interlude - Telehealth & Rx resources for peri-/menopause and beyond (try the code ‘notbroken’)

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401. Do High Fat Foods Cause Belly Fat? Oct 25, 2024

Show notes

Battling belly fat is one of the biggest challenges for women in midlife facing menopause. But what things should you be eating or avoiding to tackle stubborn belly fat?

Emily has this very question: “Do high fat foods cause excess belly fat? And if not, which foods should I be paying the most attention to when it comes to getting rid of my belly fat?”

In this shortie episode, I throw the question to Philip Pape, who we had on the podcast a couple of weeks ago. Philip weighs in on the correlation between food and belly fat - it might not be what you think! If you’re looking for some quick advice for tackling stubborn belly fat, Philip has some great advice!

More Resources

Check out Philip’s Podcast “Wits & Weights”

The Weekly Jumpstart - GET ON THE LIST!! 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.

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400. 3 Common Myths About Core Training & Reducing Belly Fat Oct 22, 2024

Show notes

Almost everyone wants a smaller waistline or a way to reduce belly fat. But the problem is, a lot of the information out there online or on social media is flat-out WRONG. And even worse, it could be actively working against you causing injuries and real discouragement about your midsection.

If you want to address your belly fat, but are feeling frustrated by what you see online, then this is the episode for you. We’re going to debunk THREE of the biggest MYTHS about core training. And then I’m going to leave you with the resources you need to effectively tackle your midsection and core strength now!

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FREE 5-Day Core Tune Up

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Episode 324. Menopausal Belly Fat & Why It’s Killing You

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399. Vibration Plates - Just a TREND or Can They Really Improve Your Health? Oct 18, 2024

Show notes

Vibration plates are one of the newest trends to hit the market. But are they worth the investment?

Several listeners submitted questions about vibration plates, including this one from Tanya: “Hi, Megan. I was wondering if you had any information on the vibration plates. I recently purchased one and I've used it a few times and I've heard they're really good for wellness and to add to your routine. So I'm curious what your thoughts are on them. The pros, the cons and everything. Thank you.”

If you’ve wondered the same thing, then this quick episode is for you! We’ll take a look at the promised benefits of vibration plates and what the research actually says about their impact. And I’ll give you my two cents on whether you should add it to your fitness and wellness routine.

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The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!

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398. Busting “Meno-Myths” & Talking Menopause Hormone Therapy with Dr. Mary Claire Haver Oct 15, 2024

Show notes

For years menopause has been shrouded in mystery and hushed conversations, mostly centered around hot flashes and unwanted weight gain. But thankfully the tides have turned and menopause is now getting the attention it has always deserved, largely thanks to Dr. Mary Claire Haver.

Dr. Haver is a board-certified OB-GYN who is passionate about demystifying menopause healthcare. With over 4 million followers on social media, and a #1 New York Times Bestseller, The New Menopause, she’s helping millions of women in midlife learn about menopause and how to advocate for their own health.

This week, with the help of Dr. Haver, we will debunk the myths and misconceptions surrounding menopause, and we’ll ask her those burning questions you’ve been dying to know the answers to. If there’s only one podcast episode you listen to all week, make it this one!

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Follow Dr. Mary Claire Haver

Grab “The New Menopause”, which is now a #1 New York Times Bestseller

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397. How to Manage Joint Pain & Inflammation in Midlife Oct 11, 2024

Show notes

Midlife can feel like a roller coaster. One day everything is going swimmingly - you feel good, loose and pain-free. And then you wake up the next day and BAM! Joint pain you’ve never had before. What is going on?!

Listener Angela experienced the same thing: “I recently turned 48 and I feel like my joints are suddenly hurting all the time. I don’t feel like I’m doing anything different, and I refuse to believe that this is just part of getting older and there’s nothing I can do about it. So can you help explain why this might be going on and some options to help relieve this joint pain? I’m feeling it mostly in my wrists and my knees.”

If you’re wrestling with the sudden onslaught of joint pain or you’re hoping to prevent it, then this quick episode is for you. We’ll talk about the reason joint pain flares up in midlife, and the action steps you can take NOW through movement and nutrition to help prevent it from slowing you down.

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The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!

Inflammation Reset - Learn how to reduce inflammation naturally!

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396. Frozen Shoulder - Every Woman Needs to Know This! Oct 08, 2024

Show notes

Frozen Shoulder - ever heard of it?

It happens when the strong connective tissues that surround your shoulder joint become thick, stiff and inflamed, resulting in pain, stiffness, and limited range of motion. And while anyone can develop frozen shoulder, it’s significantly more common in women, particularly during midlife and menopause.

Whether you’re already struggling with the effects of frozen shoulder, or are hoping to avoid it all together, consider this episode your Healthy Shoulder Action Plan! Together we’ll dive into:

Breaking down “Frozen Shoulder” - including the three main stages and common symptoms
Why it’s so common in midlife/menopausal women
Prevention: what you can do NOW to help avoid developing frozen shoulder
Action steps to take if you’re struggling with frozen shoulder symptoms

Frozen shoulder pain and stiffness can be debilitating, but this episode will give you tools for healthy, happy shoulders!

More Resources & Links

The Weekly Jumpstart newsletter - BRAND NEW!! Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife. Sign up for free!

FREE Posture Masterclass - Improve your shoulder, upper spine & posture health with simple, everyday moves!

Episode 368. 4 Common Mistakes to Avoid that Cause Shoulder Pain

The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine!

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