Self Care Simplified (Megan Dahlman)
Explore every episode of Self Care Simplified
| Pub. Date | Title | Duration | |
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| 10 Nov 2020 | Overcoming Guilt and Body Shame - Part Two [Ep. 77] | 00:33:04 | |
Millions, if not billions, of us women are at war with our bodies…ashamed of how they look and wishing we could feel more happy and positive about them. Because it’s so universal, the recent “Body Positive” movement is trying to make us feel better about our bodies. But sadly, there are some major flaws with this movement that ignore the big issue. On part two of this series, I’m going to talk about:
Can you imagine what it would be like if you started treating your body with love, compassion, and gentleness? This change of heart about your body does not come from more self-love or self-esteem. Listen and I’ll show you how. MORE RESOURCES: Colossians 3:1-17, Galatians 3:27-29 | |||
| 12 May 2023 | 249. Achy Knees? Building Strong & Pain-Free Knees as You Age | 00:08:22 | |
If you need advice or tips on how to reduce pain and preserve your knees for your favorite activities, this is it! Pippa from South Africa loves to hike, but at 56 years old, her knees are starting to become a problem, especially on the downhills. In this shortie episode, I provide tips on exactly how to build up your knee strength in your workout routine by focusing on very specific movements and muscle groups. But I’m also giving advice for how to warm-up and cool down to better care for your knees for activities like hiking. Do you want happy knees for years to come? Then be sure to tune in!! 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 | |||
| 25 Mar 2019 | Strong Mommas Intro Series - Practical Fitness & Nutrition for Christian Moms! | 00:26:44 | |
Welcome to Strong Mommas! I'm your host Megan Dahlman, and on this first ever episode of the Strong Mommas Podcast, I'll be introducing myself and my co-host. We're so excited to meet you! The Strong Mommas Podcast is all about practical fitness and healthy eating tips, motivational strategies, and Biblical inspiration to pursue a strong and healthy body for all the right reasons. "My hope with this podcast is for you to feel inspired and equipped to take care of your body the best that you can...and that you leave feeling like a stronger mom than when it started." Strong Mommas is a website, blog, online coaching program, and and now a podcast for Christian women that care more about their true health and physical fitness, rather than just about looks and vanity. I have spent years sharing my expertise in personal training, sports conditioning, nutrition, and mindset coaching with moms from all over the world. As a Certified Strength & Conditioning Coach with a degree in Exercise Science and a Certified Nutrition Coach, I have a passion for delivering top-notch advice for working out, eating well, and getting in shape. But it doesn't end there. The fitness & nutrition industry is riddled with obsession, vanity, and the pursuit of the perfect body...all things that drive us further away from Christ and leave us with a hurting and empty soul. As I say near the end of this episode, "Our hope with this podcast is for you to feel inspired and equipped to take care of your body the best that you can, that you’ll feel encouraged through all of it and NOT PRESSURED OR BURDENED, and for you to really feel understood…like there’s someone else out there, another mom, another family, that gets you…that knows your body struggles, your logistical struggles, and even your heart struggles. We pray that with every episode of this show you leave feeling like a stronger mom than when you started." xoxo | |||
| 09 Feb 2024 | 327. Night Sweats & Hot Flashes! Triggers & Remedies to Ease Symptoms | 00:09:45 | |
Ask any woman over 40, and they’ll know exactly what you’re talking about. You wake up in the middle of the night feeling like you just dunked yourself in a pool - literally dripping with sweat. But you’re not necessarily hot, you’re actually clammy and can’t get warm. What the heck is going on here?! Listener Dawn asks: “Night sweats. Good Lord, woman. I know there are many women that suffer from night sweats. Mine is partially because of the full hysterectomy and the chemo from cancer. But even past treatment and in remission, I now have night sweats tremendously. So that's my question. What can I do?!” In this shortie episode, I dive into Vasomotor Symptoms - you know them as night sweats, hot flashes, heart palpitations, and even changes in blood pressure. I’m sure it’s no surprise that fluctuating hormones are the culprit - but what exactly is happening in our bodies and want can we do to help manage it? 💥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 Article in Healthline: What Are the Vasomotor Symptoms of Menopause? [Research Review: Understanding the pathophysiology of vasomotor symptoms (hot flushes and night sweats) that occur in perimenopause, menopause, and postmenopause life stages](https://pubmed.ncbi.nlm.nih.gov/18074100/#:~:text=Vasomotor symptoms (VMS)%2C commonly,to changes in gonadal hormones.) Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners | |||
| 06 Sep 2022 | 180. The REAL Secret to Losing Weight and Keeping it Off (backed by Harvard Medical) | 00:28:23 | |
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:
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! More ResourcesJUMPSTART 30 - I’ll help you lose weight, reduce your pain, and get your confidence back! | |||
| 21 Jul 2023 | 269. Easy Ways to Eat More Vegetables | 00:11:32 | |
You know you should be eating more veggies, but for whatever reason, it’s a constant battle for you. You don’t particularly like vegetables and have a hard time making them a priority on a consistent basis. In this shortie episode, I provide tips on exactly how to:
Tune in and take notes! This one is highly actionable. Do you have a burning question like this one 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 FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits | |||
| 26 Jul 2022 | 168. How long does it really take to create a habit and see results? | 00:33:11 | |
How long does it actually take to create a lasting habit and start seeing real results? Is it two weeks? 21 days? 6 months? Tune in, because the answer is not at all what you’re expecting. You’ve been told all sorts of timeframes and have developed expectations that probably aren’t very accurate. But knowing the real timelines dictates whether you get frustrated and give up, or if you stick it out and actually get the results you want. If you’re constantly playing the yo-yo game with your routines - committed for a little while, then losing steam - it could be because you’re giving up RIGHT before the magic happens. Wouldn’t you want to know when that is?! More ResourcesJUMPSTART 30 - Jumpstart your weight loss and healthy habits in less than 15 minutes a day! Galatians 6:9 | |||
| 05 Apr 2024 | 343. Train Smarter: How to WISELY Push Yourself | 00:08:16 | |
When it comes to working out, doing too much or too little is often tricky line to walk. How do you know when to push yourself? When should you take things easy? That line becomes even more challenging when you’re dealing with an ongoing medical condition. Listener Wendy asks: “Hey, Megan. I have a question regarding health conditions. I have been diagnosed with isotinomia, and my mom also has a medical condition called mycenia gravis. Two totally different things. But my question is just regarding how do we know what is too much when working out how much to push ourselves? How much is a good push and how much is a bad push? Thanks, Megan.” In this shortie episode, we’ll talk about principle of “progressive overload” - what it is, why it works, and how you can make adjustments to accommodate your own health challenges. 💥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 Need help getting started? Check out Megan’s Jumpstart 30 Program for Beginners | |||
| 26 May 2020 | Strong Mom Series: Battling Depression and Anxiety (with special guest Sara Sery) [Ep. 54] | 00:58:27 | |
We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks. Also, on this episode I'm talking with Sara Sery, who has a Master's degree in counseling and leads the clients in her coaching program through transforming their motherhood into one of joy and growth. Sara and I chat about:
This is a must-listen if you think you might suffer from depression or anxiety, or you know someone who does and you want to know what it looks like on the inside. MORE RESOURCES:
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| 25 Mar 2019 | Strong Mommas Intro Series: All About Training & Exercise | 00:24:13 | |
Do you love or loathe exercise? Do you know if your training methods are the best? And why should we even exercise? In this second intro-episode to the Strong Mommas podcast, Megan Dahlman discusses her approach to exercise and her philosophy on training. You'll learn more about the Proverbs 31 woman that was strong and not afraid of aging. And you'll also learn the 6 key components of fitness that every routine should have. You'll be inspired to train your body well and have a much clearer understanding of what you workout routine should look like.
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| 16 Jul 2024 | 372. How to Reduce Knee Pain & Build Healthy Knees for Life | 00:30:34 | |
At some point, all of us wrestle with knee pain. Whether we’re squatting down to pick up a kid, taking long walks or simply climbing the stairs, knee pain can seem to come out of nowhere and can completely disrupt your life. In fact, approximately 25% of adults struggle with frequent knee pain - the kind that can limit function, reduce mobility and dramatically impair your quality of life. But it doesn’t have to be this way! While knee pain is common, it is also avoidable - and I’m going to tell you how. In this week’s episode I will walk you through the four primary triggers of knee pain - they will probably surprise you! Then we’ll dive into the the things you should STOP doing, as well as THREE specific things you should START doing to build healthy, mobile, pain-free knee joints. If knee pain is something you struggle with, even occasionally, or you’re hoping to avoid it altogether, then this episode is for you! More Resources & Links
FREE! 5-Day Glute Builder program | |||
| 04 Dec 2019 | Health Mistakes to Avoid this Holiday Season - Part Two [Ep. 32] | 00:41:26 | |
How can you keep up with your workouts during the holiday season so you stay fit and strong? On this episode, Scott and I are chatting all about when you get thrown off your normal rhythm and can't seem to find the time to workout. We're going to discuss the most common fitness mistakes people make during the Christmas season, including putting it off until the new year, not utilizing "maintenance mode" tactics, determining what's non-negotiable for you, and not having an arsenal of quick, bodyweight-only workouts to utilize. You're going to learn:
Let's make some deliberate choices to stay fit this season, while not stressing ourselves out about it! More Resources: The Strong Mommas Coaching Program - Registration is open now!
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| 05 Aug 2022 | 171. How to avoid backsliding in tricky situations | 00:07:11 | |
Traveling. Eating out. Entertaining guests. Work trips. These are all tricky situations that might normally throw you off your “healthy habits” game. Is it even possible to stay on track and avoid backsliding in these scenarios? In this shortie Ask Megan episode, Crystal wants to know if she should set her primary eating routine aside while she’s at the mercy of someone else’s menu. I’m going to quickly explain how to continue to make progress and stay on track when you’re not in control of the food situation. Have your own burning self-care question? 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 ResourcesASK 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 | |||
| 08 Dec 2023 | 309. Monitoring Your Blood Glucose - Are the Gadgets Necessary? | 00:06:55 | |
From smart watches to heart rate monitors to sleep trackers, there is a world of fitness gadgets on the market to help you deep dive into your healthy habits and metrics. In recent months, glucose monitors are cropping up everywhere - but are they really helpful? Listener Naomi asked that very question: “I'd like to ask a question about a glucose monitor. They seem to be popping up everywhere and seem to promise a lot of results by helping monitor your glucose. I'm just curious what you would have to say about that - whether it would be helpful to have more information and know kind of how your body's reacting to food and whatnot, or whether that's not necessarily something that they can actually do for you.” Tune into this shortie episode where I deep dive this latest fitness gadget. I’ll explain what a continuous glucose monitor is and how it works. Then we’ll discuss what it monitors, who it might be helpful for, and who can skip it. If you’ve been curious about this latest trend, then this quick listen is 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 Ask Megan your burning question here Need help getting started? Check out The Jumpstart 30 Program for Beginners | |||
| 09 Aug 2024 | 379. Best Indicator of Your Health? | 00:08:22 | |
Sometimes the most frustrating part of making healthy changes is figuring out how to measure them. There are seemingly a million different tests and measurements out there, but which ones really matter? Listener Bobbi Jo had the same question: “What is the best indicator of health? BMI? The scale? Or is it something else completely???” If you’ve ever been confused or discouraged by all the different ways to measure “health”, then this quick episode is for you! Take a listen as I give you a handful of diagnostic tests that give you real, important feedback in your health and fitness journey. As well as the measurements that are, frankly, poor indicators of good 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. More Resources: Here are some related episodes you should listen to: Listen to episode 300. When Should You Expect Results? Progress Reality Check | |||
| 31 Aug 2021 | 118. Kid friendly meal planning with my best healthy snack hacks | 00:28:35 | |
It’s so hard to feed your kids healthy meals and snacks when you’re busy and on the go! You might even have picky eaters that eat Easy-Mac and Go-gurt for lunch more times than you’d like to admit. So, my 10-year old son Calvin and I would like to help you out!
On today’s episode, Calvin and I are giving you lots of excellent ideas for healthy breakfasts, lunches, dinners and snacks that are kid-friendly. We’re breaking it down from easiest to grab to more difficult. Grab a pen and paper because you’re going to want to jot some of these down.
Not only are you getting a bunch of kid-friendly meal ideas, but we’ll also teach you how to structure a healthy kid meal so you know exactly what should go on their plates. Plus, you’re getting my best hack for battling the constant snacking problem!
MORE RESOURCES: | |||
| 12 Jan 2021 | 86. Getting (& Staying!) Motivated to Take Care of Yourself in the New Year | 00:39:23 | |
Do you struggle to find motivation to get workouts done or to eat better? Or maybe you struggle to stay motivated after you start? The solution to each of these motivation struggles is to discover a strong enough or important motivator that will always answer the question “what’s the point?” But maybe more important than dialing in your big “why”, your true motivator, is recognizing that motivation is an emotion. And once you grasp that concept, you won’t be tossed around so much by your current motivation levels. Gear up, cause we’re diving into motivation on today’s episode of the Strong Mommas Podcast! MORE RESOURCES:
Romans 12:1 | |||
| 26 May 2023 | 253. Getting Back Into a Fitness Routine: Where Should You Start? | 00:08:31 | |
If you’ve been out of a fitness routine for while, it can be hard to know where and how exactly to start. How do you get some good, foundational exercises going again? What should you begin with? What should you NOT do? Listener Shawn sent this question in because it’s been a few years since she has exercised, and she wants to jump back in safely - setting herself up for long term success, not just a quick fix. In this shortie episode, I provide tips on exactly how to get started again so that you strengthen your body properly and avoid burning out. Do you have a self-care 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 ResourcesAsk Megan your self-care question here Megan’s revolutionary Back & Hip Fix 30-day program | |||
| 12 Nov 2019 | Feeling Alone: What to do when your family isn't on board with your health choices. [Ep. 29] | 00:34:50 | |
We all crave to be supported, especially by the ones we love the most. But we don't often get this luxury. Usually, we're trying to make healthy choices in an environment that may not be very conducive to our success. More often than not, our own home and family members can feel like the biggest obstacles standing between us and our goals. And not only that, but we truly desire for our family members to jump on board and make the same healthy changes with us! Isn't that ideal?? On this episode, Scott and I chat about having the right attitude with our health and fitness journey, and how you can be a powerful influence in your home without being aggressive or forceful. We talk about the do's and don'ts for when your family isn't on board with you: phrases you should and should not say, how to ask for their support with humility, and how to stay focused on the things you CAN change, not the things you can't. Resources from this episode:
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| 15 Dec 2020 | Leaving a Legacy: Teaching your kids good nutrition habits with special guest, Jen Brazeal! [Ep. 82] | 00:53:39 | |
Every family has one: a picky eater that makes meal times miserable. It’s tempting to “pick your battles” and give them what you know they’ll eat, but you also want to set them up for success! You truly desire to teach your kids good, healthy eating habits that will last a lifetime. In this episode, I have the pleasure of interviewing Jen Brazeal, a fellow mom with some mad skillz in the kitchen department, especially when it comes to kids. She and I talk about some tricks and strategies that work wonders for encouraging your kids to be less picky and more involved in the meal process. We’re talking about:
So many doable ideas!! If you’ve been struggling with teaching your kids healthy eating habits, this episode is for you! MORE RESOURCES: Jen’s 10 Meals Under 10 Minutes - Kid friendly! | |||
| 07 Sep 2021 | 119. Mom Burnout - Warning Signals, Causes, and What To Do About It with Deanna | 00:48:36 | |
Do the words “overwhelmed, exhausted, or burnt out” hit close to home?
You might be the mom who overwhelms yourself by trying to tackle lofty health and fitness goals and set extremely high expectations, only to burnout, give up and feel like a failure. Or...you could be so rushed in family life [activities, responsibilities, etc.] that you have zero margin for your own self-care.
Today, I’m chatting with Deanna Mason who is the creator of Refreshed Moms where she helps moms create sustainable rhythms of rest as they grow their business, serve their community, and raise their family. She’s a rest consultant, and in our burnt out, over-extended culture as moms...this is the exact conversation we need right now. I can’t wait for you to meet my new dear friend Deanna, you’re going to love her!
MORE RESOURCES: Book Mentioned: The Ruthless Elimination of Hurry Deanna’s podcast The Refreshed Moms Deanna’s Make a Rest Plan free mini-course | |||
| 09 Aug 2022 | 172. Three Hacks To Eliminate Bad Food Choices | 00:27:21 | |
Always making bad food decisions in the heat of the moment, only to seriously regret it later? These 3 hacks will help you virtually eliminate bad food choices, so that you rarely (if ever!) end up in those regret-filled situations. In fact, I’m sharing this with you because this is what I do, personally, to make healthy food choices all day long. So get ready, because I’m about to give you my own really simple tips that will virtually eliminate your bad food decisions. Whether you’re able to plan ahead or not, these easy strategies will become your go-tos for keeping you on track no matter what situation you’re in! More Resources | |||
| 06 Jul 2021 | 110. All About Soreness - What’s Really Making You Sore and What to Do for Relief | 00:41:01 | |
No pain, no gain, right? But, is that actually true, and does getting sore after a workout mean you really did something effective? What if you don’t get sore - was that workout a waste?
In this episode we’re going to debunk a couple myths about muscle soreness (including lactic acid), and talk all about some practical tips to help you manage your soreness better. Should you stretch? Rest? Ice? Do another workout?
If you’ve ever wondered what makes your muscles so sore after a workout, and exactly what you should do to deal with it best, you need to listen to this. MORE RESOURCES: Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency! | |||
| 24 Dec 2024 | 418. What is “Heavy Lifting” & Should You Be Doing It? | 00:10:45 | |
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:
💥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 The Jumpstart 30 Program for Beginners - Get started with a structured strength training & mobility program! | |||
| 03 Aug 2021 | 114. How To Create A Daily Routine That Works For You | 00:11:29 | |
Does your daily routine feel like a disorganized mess? If so, you’re not alone. You’re having to juggle multiple tasks and responsibilities, not to mention trying to fit in healthy meals, a daily workout, and other self-care habits...which usually get shoved to the wayside. You crave a routine that keeps you organized and helps you accomplish your health goals.
On today’s episode, I’m walking you through the best process for creating a daily routine that works for you. Don’t just copy and paste from someone else’s routine… learn how to design your own that fits your unique personality and most important self-care habits.
Be sure to download your FREE personal routine resource! MORE RESOURCES: FREE download! Create your own daily routine here: www.createmyroutine.com Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency! | |||
| 30 Aug 2022 | 178. Do you hate the body you see in the mirror? | 00:26:11 | |
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:
More ResourcesJUMPSTART 30 - I’ll help you lose weight, reduce your pain, and get your confidence back! | |||
| 15 Feb 2022 | 142. Unlocking the Power of Your Cycle with Renae Fieck | 00:34:11 | |
Patterns and cycles - it's how our world functions best. And our bodies are no different. But when it comes to our menstrual cycle, we all have a tendency to view certain times of the month as weak and other times as strong. And most of us strive to be steady with no ups and downs. But my guest today is turning this whole concept on its head. Renae Fieck, a mom of 3 and occupational therapist, is going to help us see our cycles differently so we can unlock the power of our cycles no matter what time of the month it is. She shares that we go through 4 phases - reflect, recharge, accelerate, connect - and what we should be focusing on during each phase. If you’re constantly fighting your ups and downs throughout the month, this episode is for you. You’re going to love Renae! MORE RESOURCES: Follow Renae on Instagram at www.instagram.com/renaefieck Check out her website at www.renaefieck.com FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits | |||
| 27 Dec 2022 | 211. Erase this Habit Now to Feel Younger in 2023 | 00:05:08 | |
Looking ahead to 2023, you really want to feel younger, more energetic, stronger, and healthier this year. But if you haven’t already achieved those things by now, it’s probably because you have THIS bad habit. And you don’t realize it. I’ve seen it happening in women more times than I can count, and it’s the one thing that always threatens to derail everything. All of your good intentions that you have for your body this coming year won’t come to fruition if you don’t address it and erase it right now, before the New Year even begins. If you’re wanting to gain momentum in 2023 and finally be consistent for long enough to see and feel a difference in your body, then listen to this short episode now! More ResourcesJUMPSTART 30 - Register here now and we’ll get started together Monday, January 2nd! | |||
| 30 Apr 2024 | 350. How to Deal with Negative Thoughts About Aging & Menopause | 00:29:47 | |
Aging gets such a bad rap!! For too long, there has been such a stigma for women around getting older, getting gray hairs, going through menopause… almost like as women, our value and our self worth begins to diminish and dwindle with each passing year. Katie Fogarty is joining us on the podcast this week. She’s the host of A Certain Age Podcast and has the unique perspective of interviewing hundreds of women in midlife. She’s sharing her own menopause story plus some really awesome pieces of wisdom she had gleaned from her incredible conversations with other women and experts in the menopause space. Katie chats with us about the challenges of menopause and the physical and mental impacts it can have on women. ****We’re also diving in and addressing the negative view of aging in society and offering ways to challenge this perspective. If you feel like you’re clouded with negative thoughts about getting older, this episode’s for you! More Resources & Links Listen to A Certain Age Podcast with Katie Fogarty for incredible midlife conversations Follow Katie Fogarty on Instagram Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! | |||
| 02 Jun 2020 | The Macro Series: All About Protein [Ep. 55] | 00:44:21 | |
This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn:
While I'm not a fan of tedious macro-counting, you'll see why I think it is helpful to pay attention to the grams of protein we eat. One major struggle that many of us face daily is a "less is better" mindset about food. Learning about protein and working on eating MORE protein is the perfect place to start healing and transforming our thinking around food. MORE RESOURCES:
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| 26 Nov 2019 | Health Mistakes to Avoid this Holiday Season - Part One [Ep. 31] | 00:40:16 | |
What if this holiday season was different? What if we made a handful of better decisions and purposefully avoided some common mistakes this season? What if we entered 2020 feeling content and at peace with our bodies, rather than feeling in need of a drastic health overhaul? On this episode, we're tackling 8 common nutrition and mindset mistakes we make during the holidays, from mindless overeating to not employing the "sample technique" or the "half your plate veggies" technique. I want us to really examine the things that lead us to that point of holiday misery and to see if there is a way to be healthy but not have a lame holiday season! Our actions and choices this time of year can sometimes leave us feeling more miserable and downcast about our bodies than any other time of year. My prayer is for all of your negative and self-loathing thoughts that you have about your body to shatter and disappear, so you can finally enjoy your body and feel at peace in it, especially during the holidays. The action steps in this episode will be so helpful! Resources from this episode: The Strong Mommas Coaching Program! Registration opens December 1-12!! | |||
| 27 Oct 2021 | 127. Why You’re Not Losing Weight (Part 2) | 00:21:23 | |
Ok, so you’ve put on a few extra pounds, and you don’t like how it feels. You lack energy, you don’t feel healthy, and you’re not at your best. But as soon as you try to make some changes, it doesn’t budge. What gives? In Part 2 of this two-part mini-series, we’re troubleshooting your exercise, sleep, stress and hormones. I want to help you get to the bottom of why you’re not losing the weight, and help you make some changes so that you can start feeling your best. Make sure to catch Part 1 from yesterday! We looked at the mindset required for weight loss and the nutrition habits that MUST be in place to see a change MORE RESOURCES: Jumpstart 30 - REGISTER NOW for November group! Get your exercise & nutrition habits back on track so you can see lasting results! | |||
| 17 Feb 2023 | 225. Eating Too Many Sweets? The BEST Strategy that Works! | 00:08:25 | |
Do you struggle with eating too many sweets and always seem to have major sugar cravings? The battle of the sweet tooth can feel downright impossible, and there’s almost nothing harder than trying to “cut out” the sugar from your life. In this shortie episode, I provide tips on exactly how to keep your sweet tooth under control so that it no longer sabotages your healthy eating goals. And the answer is not what you think! Can you even imagine where your body would be and how it would feel if you didn’t eat so many sweets? 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 ResourcesEpisode 151: STRESS AND SUGAR ADDICTION - HOW TO OVERCOME YOUR STRESSED OUT SUGAR CRAVINGS | |||
| 19 Apr 2024 | 347. What Constitutes a “Splurge” In Your Nutrition Plan? | 00:10:00 | |
When you start changing your nutrition habits and shifting the way you eat, one of the biggest challenges can be figuring out when and how to splurge responsibly. You don’t want to get off track, but you also want some fun mixed in with all the nutritious food you’re eating. Listener Corie has this same question: “Hey Megan, my question is in response to one of your recent Friday episodes about splurges. In that episode you recommended following a 90/10 rule when it comes to your meals. So if I eat three meals a day, I'm figuring that about two of my meals per week might be eligible for a splurge. But my question is what is considered a splurge? Is the splurge the entire meal - like pizza for dinner? Or is the splurge more like having a slice of french toast with my scrambled egg and veggie breakfast? I'm hoping you can help me figure out what exactly constitutes splurge and how to incorporate them. Thanks!” In this shortie episode, I talk about the 90/10 rule and how that looks in real life. Then we’ll dive into splurges - what are they, how they fit into your healthy-eating plan, and how to make the most of them! 💥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 Listen to episode 344. SIMPLE Nutrition Tips to Shape Up for Summer Listen to episode 332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved! FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits | |||
| 08 Oct 2019 | Ask Me Anything: Entire Show Dedicated to YOUR Questions! [Ep. 24] | 00:43:58 | |
You asked, I'll answer! This entire episode is dedicated to answering all of your questions about exercise, nutrition, and the balance and interplay of these things in our lives. We're going to talk all about carbs, fasting, bad knees, running, how to be more consistent and setting a good example for our kids. The scope of topics we're covering on today's episode is incredible!
Resources from this Episode: | |||
| 14 Feb 2025 | 433. Specific Eating Habits to Reduce Cholesterol | 00:05:47 | |
Did you know that about 10% of Americans have high cholesterol, and many don’t even know it. The reality is as we age, we become more likely to have elevated cholesterol levels, which can lead to an increased risk of cardiovascular disease. And while treating high cholesterol can be as easy as picking up a new prescription at the pharmacy, what if you want to tackle it drug-free? Listener Carolyn asks**:**“I currently have high cholesterol and really don't want to take medication. I am hoping to get my numbers down by diet and exercise. What’s my best plan of action on the nutrition front? Can I still have occasional splurges? And if so, are there any splurges that I really need to avoid all together that will impact my cholesterol numbers?” To tackle Carolyn’s question, we’ve invited Dr. Federica Amati back to the podcast. Dr. Amati works as Head Nutritionist for the personalized health company,Zoe, and she’s written two fantastic books,Recipes for a Better Menopause andEvery 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. More Resources Follow Dr. Federica Amati on Instagram Listen to Episode 412. How to Eat for a Better Menopause with Dr. Federica Amati | |||
| 13 Sep 2024 | 389. The BEST Exercises for Osteopenia and Osteoporosis | 00:08:55 | |
There are plenty of health concerns out there that start creeping up in midlife. But what about the ones that sneak up on us without us even realizing it? Listener Cami asks: “I just had my first Dexa Scan and it showed Osteopenia and one spot of Osteoporosis on my left femoral neck! What exercises are appropriate for this diagnosis?” In this shortie episode, we’ll talk Osteopenia and Osteoporosis, often called “the silent disease” because you can’t feel it happening. I’ll tell you the exercises you can start doing now, as well as the things to avoid, to help prevent more bone loss and reduce your risk of injury. 💥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 Register now - Megan’s Jumpstart 30 program for beginners!! | |||
| 16 Jun 2020 | Macro Series: All About Carbs - Here's what you need to know. [Ep. 57] | 00:50:46 | |
Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you:
It's time to clear up the carb debate! You're going to get concise instructions on how YOU should be consuming your carbs without obsession! MORE RESOURCES:
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| 29 Nov 2022 | 203. Stressed Out? Breathing, Stretching, and the Value of 10-Minute Routines with YouTube Star Kassandra Reinhardt | 00:44:39 | |
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:
This episode is for you if you want to be exercising, feeling physically good and stewarding your body for years to come. More ResourcesTHE STRONG MOMMAS COACHING PROGRAM! Registration is open right now, but only until 11/30. Hurry! | |||
| 24 Mar 2023 | 235. “Why am I so sore?” | 00:08:02 | |
Ever wonder why sometimes you get really sore and other times you don’t? Podcast listener Diana sent me this question: “I definitely work out to stay active and do the things I enjoy. However, I skied twice last weekend (Friday and Monday) and my legs were wrecked!! I felt like my workouts had failed me. What am I doing wrong?” In this short episode, I’m tackling some of the most common questions about soreness, including why Diana felt so sore, whether or not you can eliminate or mitigate soreness, and if soreness is a good indicator of an effective workout. 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 | |||
| 17 May 2024 | 355. Weighted Vests - Gimmicky Gadget or Worth the Investment? | 00:07:41 | |
You’ve probably seen it on social media - influencers and fitness buffs touting the benefits of weighted vests. But are they worth the hype? Listener Sandra asks: “I have a question about weighted vests, and in particular, walking with a weighted vest. I'm seeing more of it on social media from different trainers about using a weighted vest. So I would like to know if you think there are a lot of benefits to it, especially if it's someone already carrying extra weight. How would you go about starting to do it if there are benefits? And any tips on purchasing one?” Have you wondered the same thing? In this shortie episode, I’ll dive into the benefits of weighted vests, pitfalls to avoid, and the best way to get started if you’re considering adding this tool to your fitness tool kit. 💥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 | |||
| 26 Jan 2024 | 323. Strength Training - When & How to Increase Your Weights | 00:08:23 | |
After listening to all my episodes touting the benefits of strength training, you’ve added weights to your exercise routine. Maybe you’ve been lifting the same weights for weeks now, and are starting to realize that those lunges and chest presses don’t feel quite as challenging as they did when you started. But how do you really know when to grab some heavier weights? Listener Kristi had this very question: “Hi Megan, I've been working out for a little while now using weights and I'm wondering how to know when it's time to increase the weight - and how much I should increase the weight by when I do move up? Also, do you have any recommendations for the best kind of weights to buy if I'm planning to do this long term?” In this shortie episode, I break down the best way to know both WHEN and HOW to level up your weights. And I’ve got some recommendations for the best weights to look for and which ones to avoid. 💥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 Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! | |||
| 03 Jan 2025 | 421. When Discouragement (Inevitably) Hits & You Lose Motivation | 00:06:47 | |
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! | |||
| 31 May 2022 | 157. Starting at Square One - Here’s what I’d do differently | 00:28:17 | |
Do you sometimes feel like you’re starting at square one with your fitness and nutrition? It’s super common to “fall off the wagon” for a while, and feel like you need to just start over. But what are your wisest steps forward from here? How can you avoid a ton of extra time and heartache this time around? In this episode, I’m going to share exactly what I would do differently if I had to start over myself. If someone were to come in and remove all the health and fitness gains I’ve made in my own body and go back to square one, what would I do? What mistakes nutrition, exercise and fitness mistakes would I avoid? And what specific steps would I take to make sure I got results in all the right ways? Right now, if you really need a mentor and a coach to sit down with you and say, “Do this, don’t do this, then do this after that”, then this episode is for you. I’ve made many mistakes along the way, and I don’t want you to make the same ones. Keep leaning in, gain that wisdom from others that have gone before you, and do it right. More Resources | |||
| 27 Sep 2022 | 186. What is Food Freedom? How to Experience it and Still Reach your Goals with Clara Collie | 00:52:45 | |
Is it possible to experience “food freedom” and still be able to reach your goals? Can it be done? You have goals for your body, and you know that your eating habits play a huge role in the journey to get there. But most eating methods and diets you’ve tried force you to be a slave to the rules. Sadly, your resentment toward “healthy eating” grows and you’re no closer to your goals. My guest today is the reknowned registered dietitian and personal trainer Clara Collie. She wholeheartedly believes that we were created to be stewards of our body, not slaves to how they look or slaves to complicated eating tactics. This conversation is a special one for me. As two professionals trying to make a stand in a very dark industry that’s riddled with vanity metrics and dieting pressures, we dig in deep into what it looks like to actually find food freedom. And yes, this applies even if you have weight loss goals. More ResourcesFREE EVENT!! Fitness Simplified - October 6th and 7th. Be there!!! Learn more from Clara at www.claranorfleet.com Click here to follow Clara on Instagram Cleaning Up Your Mental Mess by Caroline Leaf (Clara references this book on this episode) | |||
| 28 Mar 2023 | 236. Stiff and Achy? The Secret to Becoming More Flexible and Reducing Pain | 00:24:42 | |
It’s a basic FACT: your body will feel stiffer, achier, and OLDER than necessary if you’re tight.
In this episode, I’m sharing the expert secrets on exactly how to become more flexible and reduce your pain for good. Today wraps up this important series all about how you can feel young, energetic, vibrant and pain-free for many years to come - no matter how old you are right now. Make sure to catch each of the episodes in this mini-series (Episodes 230, 232, 234 and 236) to feel your absolute best! More ResourcesClick here for Megan’s Back & Hip Fix program! www.backandhipfix.com Don’t have a Rollga foam roller? Click here to get 15% off! | |||
| 23 Aug 2024 | 383. Can Your Body Type Change?! | 00:07:56 | |
Learning about the different body types - and discovering yours specifically - can be a total game changer! Suddenly so many things about how your body moves and responds start to make sense. But is your body type, or somatotype, fixed or can it change over time? Cheryl had this very question: “Can your body type change? When I was a teen, I would have identified as an ectomorph, very skinny. Now, many years later, I come out as an mesomorph. Is this possible?“ In this shortie episode, I’ll give a quick overview of the different somatotypes, and then we’ll discuss whether those can change over the course of your life. 💥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 Episode 288: What’s Your Body Type? | |||
| 18 Jun 2024 | 364. Reverse Poor Posture & Prevent Hunching As You Age | 00:24:44 | |
Whether we’re sitting at our desks, hunching over our phones or slowly slumping in our chairs, bad posture has a way of catching up with us. And while it may not seem like a big deal right now, as we age poor posture can become a habit with far reaching consequences. Thankfully, it doesn’t take much for poor posture and alignment to be corrected - and I’m going to tell you how! In this episode I’m going to introduce you to the PSF Framework - Posture, Strength and Flexibility:
If you’re looking for a simple, practical way to improve your posture - and ultimately your quality of life for now and years to come - then this is the episode for you! More Resources & Links PERFECT 10 Minute Daily Posture Routine Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners | |||
| 17 Nov 2020 | Common Mom-Injuries: Plantar fasciitis, kneecap and IT Band pain, and more lower body injuries with Jennifer Penrose, DPT [Ep. 78] | 00:55:55 | |
Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process! In this new series, I’m chatting with various physical therapists and looking into the most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain. On this episode, we’re going to look at lower body injuries and answer questions like:
If you’ve been suffering through pain in your feet, ankles, and knees, let’s get to the bottom of it and find you some relief! MORE RESOURCES: Jennifer Penrose’s Podcast: Stay Healthy South Sound (https://penrosept.com/stay-healthy-south-sound-podcast/#sthash.zmGJ7Jjy.dpbs) Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT | |||
| 30 Aug 2024 | 385. Are Creatine Supplements Good or Bad for Women Over 40? | 00:06:48 | |
There are all kinds of supplement options on the market - vitamins, powders, pills, gummies, drinks, shakes, and more. It’s hard to know what you need, what you don’t, what’s recommended, what’s a waste of money, and what’s even safe to use! Laura had questions about one supplement in particular: “What are your thoughts on adding a creatine supplement? I’ve read that it can help improve strength and reduce some sports-related injuries.” In this quick episode, we’ll discuss the ins and outs of CREATINE - what is it? What does it do? Is it a good option for women in midlife? Is it safe? 💥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 | |||
| 14 Oct 2022 | 190. Do this for puffy feet, swollen ankles and tired, heavy legs! | 00:07:59 | |
At the end of the day, do your feet, ankles and legs swell up and feel heavy? Maybe you’ve been sitting all day or you’ve been on your feet all day, and your feet and legs are just DONE. What should you do? In this shortie episode, I’m providing tips on exactly how to mitigate any extra swelling throughout the day. I’m also teaching you what you can do to get your feet and legs feeling back to normal as quick as possible. Be sure to pass along this Ask Megan episode to a friend that could use this advice! 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 | |||
| 07 Apr 2023 | 239. What Exercise Intensity is BEST for Weight Loss? | 00:09:23 | |
In this shortie Ask Megan episode, we’re tackling the question of “what exercise intensity is best for weight loss” - especially for perimenopausal and menopausal women. I’m breaking down the three different intensity levels and providing expert training tips on how to balance them to ensure that your workout routine is effective and safe. Whether you're a seasoned fitness enthusiast or just starting out on your fitness journey, you won't want to miss this advice. Tune in now! 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 ResourcesAsk Megan your burning question here | |||
| 17 Nov 2023 | 303. Increasing Muscle Mass - How Much Weight Should You Lift? | 00:10:03 | |
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:
💥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 | |||
| 12 Mar 2024 | 336. The All-or-Nothing Sabotage: Secret HACKS Eliminate it for Good | 00:18:06 | |
We’ve all been there. Whether it’s January’s “new year, new me” excitement, or in the spring as we’re staring down swimsuit season, we’ve all reached the point where we’re ready to make BIG CHANGES. We’re going to workout 30 minutes a day. We’re going to track our calories or macros and skip the splurges. And all our best intentions usually last a week, maybe 10 days, and then life happens:
But what if I told you that the REAL culprit behind your struggle to stick with your goals isn’t your life, it’s your mindset? In this week’s episode, we’re going to talk about the biggest sabotage to building consistency with your healthy habits - the all-or-nothing mentality. This simple mindset shift alone could be the difference between continued frustration and life-proof success! More Resources & Links Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! | |||
| 25 Oct 2022 | 193. How to Create a Simple Self-Care Routine as a Busy Mom with Ashley Brown | 00:40:56 | |
Does your body and simple self-care tasks always get pushed to the backburner because you don’t have time or energy to make it happen? Do you feel disorganized, lacking a good routine - and even when you do have a routine, you can’t ever stick to it? Instead of feeling perpetually frustrated, you’re getting to learn from Ashley Brown today - the guru when it comes to Routines and Planners. As the author of the Routine Building Handbook, and the owner of Routine and Things, she helps women get organized and into routine so they enjoy the heck out of life. Ashley knows that when women feel good, the world is better for it. And being disorganized and not having a good routine, just doesn’t feel good! What I love most about Ashley is that she makes the routine-building process SIMPLE and actually doable for even the busiest mom. (*This episode is a replay from the Fitness Simplified event that we hosted just a few weeks back. But this session about routines was so popular that I wanted to share here it here on the podcast, too. Missed the full event? You can still grab all of the replays and extra goodies here: Fitness Simplified Event.) More ResourcesFind out your body type! Take the FREE Body Type Quiz now! https://www.instagram.com/routineandthings/ | |||
| 20 Sep 2022 | 184. The Best Nutrition Hack for Sustainable Weight Loss and Better Health | 00:33:49 | |
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:
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 ResourcesGrab 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! | |||
| 24 Oct 2023 | 296. Decades-Long Pain - How this Schoolteacher Finally Got Relief | 00:25:23 | |
Life is a full-contact sport. And many professions can take an even greater physical toll on your entire body. Being a nurse, teacher, doctor, dental hygienist, holding a desk job, even being a mom can begin to cause chronic pain and affect your quality of life. This week I’m sitting down with MaryEllen Kiser, a 49-year-old teacher and mother of two, who struggled with excruciating back and hip pain for years. Despite her own best efforts and the help of specialists, she couldn’t find relief for her pain. Her journey from suffering to healing is filled with twists and turns - determination, frustration, discouragement, and ultimately HOPE. If you or someone you love are going through a season of physical pain and the idea of relief feels hopeless, listen to MaryEllen’s story. Her experience may just be the hope you need to discover healing for your own physical pain. More Resources & Links | |||
| 13 Aug 2024 | 380. The Most Overlooked Cause of Your Back Pain | 00:23:36 | |
Do you have persistent, nagging back pain? Not totally debilitating, but it’s just there. Maybe you’ve tried everything - getting a new mattress, changing your sleeping position, doing more yoga or seeing a chiropractor - but nothing helps and you’re beginning to feel frustrated and discouraged. How could you be doing everything right and still be in pain? If back pain has got you down, then this is the episode for you! Tune in as we dive into:
If back pain is keeping you from feeling your best, get ready for the unexpected solution that can make all the difference - no doctor’s appointment or chiropractor adjustment needed! More Resources & Links FREE 5-Day Glute Builder program - get started today! Need a holistic approach to long-term back pain relief? Try the 30-day Back & Hip Fix program! | |||
| 14 Jan 2020 | When You Don't Like Exercising: What's the bare minimum to be fit and healthy? [Ep. 37] | 00:30:41 | |
This is how we get confused and stuck with the all-or-nothing mindset: we have this impression that if we want to be fit and healthy, we're supposed to go "all-in" and become obsessive fitness fanatics. We think we're supposed to like it, to be passionate about it, and have a desire to workout all the time. But what if we don't even like it? Feel the pressure lift!! Being fit, active and sprinkled with chia seeds is not necessarily the ideal woman today. You have permission to be YOU, even if that means you don't like exercising. However, you DO have the responsibility to take care of your body well and to keep it healthy. The good news is that you do NOT need to workout 5 or 6 days a week to achieve that. If you "hate" exercising, we're discussing the 4 things you need to do just to make sure you're staying healthy. MORE RESOURCES FROM THIS EPISODE:
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| 04 Jul 2023 | 264. Staying Hydrated - Four Ways You May Be Drinking Water Wrong | 00:22:58 | |
Are you drinking your water WRONG? Of course you want to be healthy and feel your best, and drinking water is definitely part of that equation. But you’re probably making at least one of these 4 common mistakes when it comes to your hydration and drinking water!! In this episode, you’ll learn:
Tune in for a simple, doable approach to making sure your water intake is where it should be! More Resources & Links Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! | |||
| 13 Apr 2021 | 98. How to stop falling off the wagon over the weekend | 00:28:02 | |
Do you ever fall off the wagon over the weekend? Your week ends up looking like a mini cycle of all-or-nothing behavior… you’re all in with your healthy mentality Monday through Thursday, but by Friday you can’t help yourself from letting loose and completely self-sabotaging the rest of the weekend. By Monday you’re asking for a do-over. How can you get a handle on this and break this cycle while still enjoying your weekend? This episode is going to give you the exact tools you need to do just that. MORE RESOURCES: Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency! | |||
| 03 Mar 2023 | 229. Do Milk Alternatives (like Oat Milk) Have Too Many Carbs? | 00:07:55 | |
Just this week, the FDA is deciding whether or not milk alternatives (like Oat Milk and Almond Milk) are allowed to be called “milk”, even though they don’t come from an udder. Regardless of what their decision ends up being, you probably only care about whether or not you should be drinking these milk alternatives in the first place. Podcast listener Amanda recently sent me this question: “I’m wondering about whether or not I should be adding non-dairy milk to my smoothies. I can’t do dairy at all, and so I’ve been substituting with oat milk. But I’ve wondered if oat milk is actually a carb that I shouldn’t be having. Should I count that toward a workout or does it not count because it’s in a different form?” In this shortie episode, I provide tips on
You’re going to love this quick episode! 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 ResourcesDo you know YOUR body type? Are you an Endomorph, Mesomorph or an Ectomorph? Find out for free here! | |||
| 15 Sep 2020 | Self Care Amidst Chaos: Managing your stress and sleep when you’re overwhelmed! [Ep. 69] | 00:46:38 | |
Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep. You’ll learn all about:
I’m also sharing about some of my own overwhelming circumstances. I really want you to know that you’re not alone…you have a coach that understands what you’re going through. And I’m deliberately having to implement these exact same strategies to make sure my body is being taken care of in the midst of this chaos. MORE RESOURCES FROM THIS EPISODE:
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| 24 May 2024 | 357. List of the Best Supplements for Aging Women | 00:07:47 | |
In the confusing world of supplements - and influencers touting their miraculous benefits - it’s hard to know what’s worth taking and what you should skip. Listener Lynn asks: “I would like to know what supplements you recommend for a healthy 76-year-old to take other than a multivitamin and a probiotic? Thanks!” In this quick episode we’ll talk all things supplements and which ones I recommend, with your doctor’s approval, of course! 💥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 Here are the supplements mentioned in this episode:
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| 19 Nov 2024 | 408. Got PAIN? Figuring Out What’s Causing Your Pain | 00:28:24 | |
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! 💪 FREE Weekly Jumpstart Newsletter - Subscribe to the Weekly Jumpstart newsletter for simple fitness, nutrition & mindset tips specifically for women 40+! | |||
| 07 Jul 2020 | 60. Getting Consistent! Having Effective Accountability | 00:44:55 | |
This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent. Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a group? Something else? Of course, it's all these things and so much more. On this episode, we're chatting about:
Accountability is not what you think! And until you get that, you'll continue to flounder. MORE RESOURCES:
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| 13 Feb 2024 | 328. STOP Feeling Old! Reverse Mobility Loss & Improve Joint Health to Feel Younger! | 00:31:03 | |
Do you feel like with each passing year your body is beginning to fall apart and become less mobile? Movements feel stiff and actions that used to be effortless are now uncomfortable? I’m often asked, “What can I do to maintain and improve my mobility as I age?” I think the underlying question is, “What can I do to not feel like I’m moving like an old person!” And the answer is: MOBILITY. And more specifically, JOINT MOBILITY - which is essentially the ability for your joints to move around the way you want them to. Tune in this week as we discuss:
More Resources & Links Are your hips tight? Grab Megan’s free Hip Flexor Stretching Masterclass here! Need help with a fully body functional strength training program? Click here for Megan’s Jumpstart 30 program for beginners! Need help getting the ball rolling with some simple tips? Get Megan’s FREE 5-Day Jumpstart Tips guide! | |||
| 06 Sep 2024 | 387. “Pain in the Butt?” Do These Exercises for Piriformis Pain | 00:08:17 | |
Lots of things in life can be a “pain in the butt” - but what do you do when you have LITERAL pain in your butt? Long-time listener Kim asks: “What are some good stretches for piriformis pain? I have had a constant ‘pain in the butt’ for years.” If you too wrestle with piriformis pain - or “pain in the butt” - then this quick episode is for you. I’ll teach you where the piriformis muscle is located - a small muscle with a BIG impact - and we’ll discuss HOW it gets aggravated, and what to do when it does. 💥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 FREE 5-Day Glute Builder program! | |||
| 20 Jan 2023 | 217. How Your Age Impacts Your Metabolic Body Type | 00:08:46 | |
Does your age play a factor into how you eat and exercise for your own specific body type? If you’re an Endomorph, Mesomorph, or Ectomorph, should your habits be tweaked at all when you’re 30 years old vs. when you’re 50 or 60 years old? In this shortie episode, I provide tips on exactly how to approach your habits based on BOTH your age and your body type. Shout out to listener Jacqueline for submitting this excellent question! Do you have a self-care 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 ResourcesEpisode 164: Your Body Type Explained (and Why it Matters) Episode 166: What’s the WORST body type? A Unique Perspective. | |||
| 19 Jan 2021 | 87. Resisting the Urge to Quit and Standing Strong with Alli Worthington | 00:55:17 | |
How do we fight when we have no more fight left in us? How do we resist the urge to quit and give in to despair when we’re in our lowest valley? As the pandemic drags on and we feel our hope waning, it’s easy to lose trust and faith in a God that’s in control of it all. Today, I have the honor of chatting with Alli Worthington - author, speaker and all-around inspiring strong momma. We dig deep into how to stand strong when our hearts are heavy and our rally cry feels as powerful as a kazoo. We even talk about our dreams and callings, our inner critic, and moving forward with confidence. Do NOT miss this amazing episode! MORE RESOURCES: Standing Strong by Alli Worthington Join more of our conversation in The Strong Mommas Squad - FREE private FB community | |||
| 24 Jan 2025 | 427. Getting Laser-Focused to See BIG Health Changes in 2025 | 00:08:44 | |
Have you ever felt “off” or like your body is “falling apart”? Maybe it’s coming off the holidays and feeling like your habits are out of control. Or realizing that in this stage of life your hormones are changing and it’s wreaking havoc on your life. So often in these situations we feel like we need to make BIG, DRASTIC adjustments to our lifestyle in order to see BIG changes. But what if I told you that all you need is to return to the BASICS? In this week’s edition of Just One Thing, we’ll dive into what those basics actually look like. And I’ll give you 5 super simple steps you can start TODAY to help you feel your best. Want to know how to really move the needle on your health journey? Then this episode is for you! More Resources & Links Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! 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! | |||
| 29 Mar 2022 | 148. From Losing the Baby Weight to Discovering Sustainable Habits with Tracey Clem | 00:43:46 | |
Do you still have some baby weight that you want to lose, but the tricks that have worked in the past just aren’t working for you anymore? Not only are these strategies not working, but you’re realizing that they aren’t life giving, either. And you’re hitting a wall. Today, I’m having quite the conversation with Tracey Clem. Tracey is a full-time wife and mom that hit her wall after years of counting points and cardio attempts. She shares about how she went from being a point counter, to someone that finally has life-giving, sustainable habits that she’s proud to teach her kids! You’re going to love this conversation because we dig into her big AHA moments that she had along the journey, how she was able to crush that self-sabotaging all-or-nothing mindset (especially with her nutrition), and the big accomplishments with her body that she’s most proud of. Watch out - this will inspire you!! More ResourcesFREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits | |||
| 23 Jan 2024 | 322. Two Back Surgeries Before 40: Where He is Now + Longevity Training Wisdom | 00:30:59 | |
Sometimes, despite all our knowledge, coaching and best efforts, we still find ourselves sidelined with injuries or pain. And suddenly our well-crafted plans and best intentions are out the window as we wrestle with this new reality. That’s where today’s guest, Brad Williams, found himself. Brad is a long-time personal trainer with more than 14 years of experience who specializes in training the over-40 crowd. Yet, Brad found himself with back issues that led to two separate back surgeries. Brad and I sat down to talk about his experience with injury, surgery and recovery and how his training has changed. We dive into:
If you’re facing pain or recovery, or want to know how to shift your focus from quantity to quality, this episode is just what you need. More Resources & Links Connect with Brad and his Over 40 Fitness Hacks Podcast Here! 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! Back & Hip Fix - Megan’s revolutionary 30-day program to eliminate back and hip pain at its source! | |||
| 07 May 2024 | 352. Simple Relief for Sciatica Pain | 00:28:12 | |
If you’ve ever experienced sciatica - that firey pain that radiates down your leg, often coupled with tingling, numbness, and a deep throbbing pain in the hip socket - then you know first hand how debilitating it can be. In fact, you’re not alone - it’s estimated that 40% of adults will experience sciatic pain at some point in their lives. This week we’re going to talk all things sciatica:
Whether you’ve experienced sciatic pain in the past, are struggling with it right now, or want avoid future flare ups, this episode is for you! More Resources & Links MOTHER’S DAY SALE!! Friday, May 10 through Sunday, May 12th at midnight PST! Take 30% off the Back & Hip Fix program - Use coupon code FIX24 at checkout for the discount Take 30% off the Jumpstart 30 program - Use coupon code STRONG24 at checkout for the discount Tight hips? Take Megan’s FREE Hip Flexor Stretching Masterclass Weak core? Take Megan’s FREE 5-Day Core Tune Up | |||
| 21 Sep 2021 | 121. What she did to stop hating her postpartum body w Mary Jo Murch | 00:38:19 | |
Are you drowning in mom-life right now? When you’re a mom, there are so many things that feel out of your control. Your days are chaotic and you can’t seem to get a foothold on any of your well-intentioned plans. Especially with your body. And it can become really discouraging - particularly if you’re pregnant, nursing and have tiny ones hanging on you all day long. Your body feels like it belongs to someone else.
Today I’m chatting with Mary Jo, a mom to 6 kids under 12 with her 7th on the way. She has spent the past 13 years either pregnant or nursing (wow, right?!) If anyone knows what it feels like to have your body belong to someone else, she does.
But her perspective is not just inspiring, it’s challenging to all of us moms. She shares her story about major weight loss and major weight gain, how she felt when she was really skinny (she’s super honest about this), and how she feels about her body right now. We also talk about how she’s able to be strong and fit during pregnancy and postpartum, and how she makes her workouts happen with all the little ones around. If she can do it, I bet you can, too.
MORE RESOURCES: Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency! | |||
| 23 Mar 2021 | 95. Strong Food Foundations – WHAT to eat (the two foods that should ALWAYS be on your plate) | 00:36:06 | |
Eating healthy is hard! You probably struggle with emotional eating, saying NO to certain foods, disliking healthy foods, and even feeling like it’s all really complicated. But on today’s episode, we’re going to change all that! You’re going to get the easiest framework for what foods to put on your plate every time. If you’re sick of dieting and constantly confused by what’s considered healthy and what’s not, this episode is a must listen. Scrap everything else you know and just make sure these two foods are ALWAYS on your plate. MORE RESOURCES: Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency! | |||
| 07 Nov 2023 | 300. When Should You Expect Results? Progress Reality Check | 00:21:56 | |
It’s easy to jump into a new habit or lifestyle change with excitement and motivation. This is the time I’m going to stick with it and things are really going to change! But we get a few weeks down the road, and all that enthusiasm starts to fade. I mean, making a lifestyle change is HARD. And progress feels soooooo slooooooow. So what’s the real and honest timeline for results and what are realistic expectations? Today’s episode is a good reality check for when you’re not sure if what you’re doing is working. I’ll break down what I like to call the “Results Rule of 3’s” - what results you can expect to see at 3 weeks, 3 months, and 3 years of consistently showing up and doing the thing. Change takes time - but knowing the results milestones to look for along can make all the difference! More Resources & Links FREE 5-Day Core Tune Up - This 5-Day course will improves your core strength, creates better alignment, and relieves back and hip pain for good! | |||
| 29 Dec 2020 | 84. Wrapping up an epic year and looking forward to strong, mighty, and powerful things to come! | 00:50:32 | |
This year was epic on so many levels. Personally, I feel like some of the worst things happened in 2020, while at the same time, some of THE BEST things happened. Which is a testimony to how God is with us through every season of life! On this episode, Scott and I are reflecting back over the year and talking about some of our favorite episodes and moments here at Strong Mommas. I’ve also got some big news for you!! Some changes are coming your way that will provide you with even more tools and resources to help YOU, as a mom and a woman of God, become stronger, mightier, and more powerful and effective in your life for Him. Plus, you will not want to miss playing “would you rather” with Scott. You’ll get a silly little peek into the mystery guy’s life! MORE RESOURCES: Psalm 5 | |||
| 20 Nov 2019 | When You Don't Love Your Body: Combating a Negative Body Image [Ep. 30] | 00:46:23 | |
Not liking our bodies, or having a negative body image, is so common that we usually don't give it much thought. However, thinking negatively about your body can feel like it's rotting your soul, if left to its own devices. I know that one of your deepest desires is to get to a place where you don’t have anything negative to say about your body...where you can be wonderfully content, and grateful, and actually like your body. The good news is that it's possible, and you don't even have to wait until you reach your goals! On this episode, Scott and I discuss the 3 Big Negative Thought Patterns and the 9 Strategies for getting past them. By the end of this episode, you'll feel equipped to take charge of your mindset better and you'll feel hopeful that you can actually like your body after all. Resources from this episode:
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| 22 Nov 2022 | 201. Special Episode! Behind the Scenes - The Origin Story | 00:28:17 | |
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 ResourcesFind out more about the Strong Mommas Coaching Program! (Doors open Monday 11/28) | |||
| 10 Mar 2020 | Achy Backs, Hips, and Knees: What these aches might all have in common! [Ep. 44] | 00:42:55 | |
Achy knees, a tight and painful back, abs that are missing in action, and hips that are all out of whack. While all these sound like very different issues and disconnected problems, you might be surprised to find that the solution is usually the same. Moms tend to "just live with" nagging aches and pains like these, not realizing that complete relief may be a mere two weeks away. The bottom line is that no matter what your specific situation or current circumstances, you'd benefit from a sound hip and core strengthening program! On this episode, I'm teaching you about:
We're talking tight hip flexors, pelvic tilting, diastasis recti, pelvic floor strength, sciatica, SI joint pain, and more!! This episode is LOADED with information! Make sure to take advantage of my FREE 2-week Strong Hips and Core program that works your glutes, hip stabilizers, deep core muscles, abdominals, and pelvic floor. Click here to learn more about the Strong Hips and Core Program! More Resources From This Episode:
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| 11 Jun 2024 | 362. The Impact of Hormonal Changes on Blood Sugars & Insulin Sensitivity | 00:30:37 | |
Let’s talk about diabetes. Unfortunately, diabetes is on the rise, and more and more women are wondering how to properly manage their blood sugar levels. This focus becomes even more important for women over 40. Menopausal hormone shifts can have a dramatic impact on insulin sensitivity. To help us discover more about this connection between hormones and insulin, is Melissa Slemp. Melissa is a health coach who has lived with type 1 diabetes for 42 years - so she knows more than a thing or two about blood sugars, especially dealing with diabetes while going through perimenopause. On this episode Melissa shares her personal experience with managing blood sugars and the habit shifts we can focus on to improve our insulin sensitivity and maintain healthy blood sugar levels for many years to come. Get ready for some practical guidance on how to manage your blood sugar levels, the impact of hormones on insulin sensitivity, and how to begin to both educate yourself and advocate for yourself on your health journey. More Resources & Links Connect & learn more from Melissa at https://www.abundanthealthwithmelissa.com/ Listen to Melissa’s podcast Type 1 in Midlife Follow Melissa Slemp on Instagram @bloodsugarboss | |||
| 13 Sep 2022 | 182. Just Do the Next Right Thing with Crystal Nielson | 00:40:42 | |
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:
If you need a boost of inspiration, this is it! More ResourcesJames 1:2-4, Hebrews 12:1-2, Colossians 3:17 Need help getting started? Get Megan’s FREE 5-Day Jumpstart Tips guide! | |||
| 21 Oct 2022 | 192. How to Eat Enough Protein at Every Meal | 00:07:38 | |
Recently, a super common question from women is “How can I eat enough protein?” Once you learn how much protein you need as a healthy, metabolically active woman, the very next concern is how to actually eat that much in a practical way! In this short Ask Megan episode, I provide tips on exactly how to eat enough protein at every meal so that you feel fueled throughout the day and have a healthy, thriving metabolism! I’ll also explain how much protein you SHOULD be aiming for in a day, and then will break it down per meal. You’ll also get practical tips on exactly what to eat that meets your protein needs without having to macro count. 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 | |||
| 08 Sep 2020 | Self Care Amidst Chaos: How to Eat Healthy When You're Overwhelmed [Ep. 68] | 00:46:59 | |
"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you. When everything hits the fan, your food decisions are often the first thing that's impacted. But no more!! We're letting go of the high, perfect eating expectations and adopting doable eating habits that can withstand even the most chaotic season. You'll learn how to:
If you're struggling to hold your eating habits together during this stressful season, this episode is a MUST LISTEN! MORE RESOURCES:
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| 04 Oct 2022 | 188. What to do if you hate exercising and can’t get consistent! | 00:32:52 | |
If you hate working out and think that exercising is one of the most miserable things ever, then this episode is for you. It’s virtually impossible to be consistent with your fitness routine and actually experience results when it’s something you dread. Today, you’ll learn the 4 highly effective strategies that help turn workout misery into actual enjoyment. Don’t believe me? Then I challenge you to put it to the test. These strategies have already changed the minds of hundreds of women that always dreaded exercising, but now look forward to it and are more consistent than they ever believed possible. And NO - it’s not just getting a fun workout partner or turning up the music. It’s actually simpler than that. Tune in if you’ve got personal goals, but can’t bring yourself to follow through in order to reach them. More ResourcesFREE EVENT!! Fitness Simplified - October 6th & 7th. Be there!!! | |||
| 04 Sep 2019 | Stress Reality Check (Part Two): More Tips for Getting Your Stress Under Control [Ep. 19] | 00:46:56 | |
"Let's take a deep breath and learn how to relax." This is going to be a marvelously relaxing, life-giving and hope-filled episode...don't miss this! If you want to be strong, healthy, maintain a good body composition, and feel your absolute best, it's nearly impossible if you don't manage your stress well. This episode is PART TWO of Stress Reality Check. On this episode, we're taking a closer, more specific look at some effective strategies that you can begin using today that will significantly ratchet down your body's stress response and get it under control. You're going to learn all about:
Resources from this episode: The Strong Mommas Coaching Program (Registration open 9/5-9/11!) Saturate yourself in the Word: Proverbs 3:21-26 (on sleep) Psalm 4:8 (on sleep) Genesis 2:7 (on breathing) Job 33:4 (on breathing) Ezekiel 37:6 (on breathing) John 6:63 (on Spirit and life) Matthew 11:28 (rest for your souls) Isaiah 40:31 (on not growing weary) Romans 8:38 (on security in our hope) | |||
| 12 Nov 2024 | 406. Prolapse & Pelvic Floor Strength in Perimenopause & Menopause with Dr. Sara Reardon | 00:32:14 | |
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:
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 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! | |||
| 02 Dec 2022 | 204. How to Stop Mindlessly Eating Between Meals | 00:08:03 | |
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 | |||
| 17 Mar 2020 | What are You so Afraid of? Finding motivation in a world of fear [Ep. 45] | 00:33:42 | |
Why do you workout? Why are you trying to eat healthy? What's motivating you to do these things? How you answer these questions greatly determines whether or not you can stay consistent and actually enjoy the process. I can't help but notice how deeply afraid many gym-goers and healthy-eaters are, even the extremely fit ones. They're scared to death of what their body would be without it all, they're petrified of failing, and they're paralyzed by the opinions of others. Their motivation source has lead them to obsession, a negative body image, and deep discouragement. But perhaps we can crack the motivation/consistency code if we stop feeling so panicky and fearful about it all? What happens to our habits if we're abiding in love instead of fear? "Let all that you do be done in love." 1 Cor. 16:14 "There is no fear in love. But perfect love drives out fear..." 1 John 4:18 Resources from this episode:
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| 12 Aug 2022 | 173. How to stop emotional eating | 00:06:54 | |
Is there a trick that can help you stop emotional eating? Whether it’s stress-eating, depressed-eating, or even happy-eating, mindlessly eating foods based on your emotional state is a real struggle. Today, Megan is answering a specific question from a listener who’s been struggling with mood eating. This listener battles the chocolate when she’s feeling down, and can’t seem to walk away. If this is something that’s really crippling you and getting you super frustrated, tune in for some extremely helpful tips on how to overcome this issues, once and for all. Have your own burning self-care question? 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 ResourcesASK MEGAN: Submit a voice message for Megan to ask on the show! | |||
| 12 Oct 2021 | 124. Cardio Myths That Will Shock You | 00:34:20 | |
Cardio. Love it or hate it, most moms feel compelled and obligated to make sure to do some form of cardio with their workouts. Maybe cardio is your main form of exercise, like running or the elliptical. Or perhaps it feels like it’s the easiest thing to do or the thing that’s going to make the most impact if you want to lose weight and get in better shape.
But what’s the truth about cardio? Is it that important? Is it the best thing for fat loss? And if you should do cardio, or WANT to do it, what are the best ways to fit it into your routine?
At the end of the day, I want to make sure that when you’re motivated and have the time to workout that you’re doing the right things and seeing the best results. And traditional cardio may or may not be part of that picture. MORE RESOURCES: | |||
| 02 Apr 2024 | 342. Menopause Weight Gain Was Her Wake Up Call | 00:32:02 | |
See if this sounds familiar? You make pretty good food choices, and eat healthy-ish on and off, but don’t really focus on your nutrition. And then one day you wake up and realize things have changed, and suddenly your body is different. It holds weight differently, and in different places, and you’re battling new things like brain fog. Julie spent years treating her food choices as an afterthought…eating relatively healthy here and there, but also growing up in the Slim Fast era and constantly battling a major sweet tooth. It wasn’t until she started going through peri-menopause and put on a few pounds that she realized her nutrition needed a lot more of her attention. In this week’s episode, we’re talking to Julie Gordon White, the founder and CEO of MenoWell, which creates energy & protein bars specially formulated for women in their menopause journey. In this conversation, Julie shares her experience with perimenopause and the importance of nutrition during this stage of life. She discusses the symptoms she experienced, including cognitive fog and weight gain, and how these affected her professional life. Julie emphasizes the need to educate oneself about perimenopause and seek support from specialized healthcare providers. She highlights the importance of simplifying nutrition by focusing on whole foods, including protein and vegetables, and how she developed her nutritional bar and the role it plays in providing a convenient and nutritious option for busy women. More Resources & Links Check out Julie and her nutrition bars at www.mymenowell.com (Use coupon code MEGANDAHLMAN at checkout to receive a discount!) FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits | |||
| 23 Feb 2021 | 92. Fix Your Arms & Legs! What to do & what not to do when training your upper and lower body | 00:33:23 | |
Mirror muscles? Lunge jumps? Light weights/high reps? Oh boy, we’re covering the good stuff today! In this quick series about “fixing your stuff”, we’re systematically tackling how to create strong fitness foundations for yourself – what it means and how it looks to have a really strong body. If you want strong, powerful and resilient arms and legs, it’s so important to have good posture (alignment) and a strong core first. But now, let’s get to the rest of your body and learn what TO DO and what NOT TO DO when training your arms and legs. A good total body workout is so much more than just spot training trouble spots, targeting specific muscles, and doing light weights for high reps. On this episode, we’ll talk all about the “mirror muscles”, why movements matter, the right sets/reps scheme, and how to follow the proper progressions so you don’t get hurt. Do NOT skip over this episode if you’re on the quest for the strongest and healthiest version of yourself! MORE RESOURCES: | |||
| 07 Aug 2019 | What's Your Body Type? Introduction to Somatotyping and the Ectomorph Body Type | 00:46:27 | |
There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and, more recently, DNA testing. We delight in knowing that God created us with a specific design. In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how we all bear God's likeness in a unique and beautiful way. On today's episode, you'll learn all about the Ectomorph Body Type. An Ectomorph is naturally slender with thin limbs. They excel at endurance sports, but often struggle to build muscle mass and feel truly strong. You're going to hear about healthy vs. unhealthy ectomorphs, ectomorph hybrids, and how to eat and train as an ectomorph to maximize your unique potential. | |||
| 20 Feb 2024 | 330. The Suprising TRUTH About Fat Loss - Simple Strategies for a Fitter, Leaner Body in Midlife | 00:40:42 | |
When we start thinking about weight loss, what we’re really wanting is FAT LOSS. But so often our pursuit of fat loss is filled with frustration, confusion and defeat. How do I lose fat but maintain muscle mass? Why do the things I did in my 20s not work in my 40s, 50s and beyond? Why is the number on the scale just not moving? Meet my friend Philip Pape - he’s a nutrition coach and the host of the Wits & Weights podcast, one of the top 25 nutrition podcasts. Today we’re going to dig into the strategies that ACTUALLY work if sustainable fat loss is one of your goals. Tune in while we discuss:
While achieving fat loss can often feel like finding the Holy Grail, today’s episode will break it down into simple, attainable steps. More Resources & Links Subscribe to Philip Pape’s podcast Wits & Weights here! Check out my episode on Wits & Weights: Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman The Jumpstart 30 Program for Beginners Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here! | |||
| 04 Jan 2022 | 136. How You Can Stay Motivated in the New Year | 00:20:54 | |
I know that you’ve got big goals and plans for the new year, and you’re excited right now! But how are you going to keep that drive alive and stay motivated long enough to hit your goals? Honestly, the answer might surprise you. Today I’m going to teach you the simple things that matter the most when it comes to your motivation. I’ll even share the very real benchmarks that you can aim for that will determine your success (these are so powerful!). Let’s make sure that your motivation stays alive so that you can keep showing up for your body next year and don’t fizzle out after just a couple weeks. MORE RESOURCES: | |||
| 29 Nov 2024 | 411. Stuck in a Rut? New Meal Ideas to Boost Your Produce! | 00:04:52 | |
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! 💥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. 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! More Resources | |||
| 07 Jan 2020 | A Better Way to Portion Control: Never Count Again! [Ep. 36] | 00:42:13 | |
When it comes to nutrition problems, most people confess that they probably eat too much. They'll admit that if they could just get their portions under control and stop overeating, then they'll experience the results that they're looking for. The most common and obvious methods of controlling portion sizes are:
But each of these methods are tedious and life-draining, plus they perpetuate the diet-mentality. There's a much better way to manage the amount of food that you eat that doesn't involve any counting at all. On this episode we're going to talk about strategies that help you stay in control of the quantity of food that you're eating without overlooking the quality of the food you're eating. Best of all, it's easy and non-obsessive! More Resources: | |||
| 01 Sep 2023 | 281. Cholesterol Concerns? Natural Strategies to Lower Your Cholesterol | 00:09:17 | |
Have you ever walked out of the doctor’s office frustrated because your cholesterol numbers don’t seem to reflect your healthy choices? Are you looking for ways to move those numbers in the right direction without medication? Listener Kristen found herself in this exact situation, and asked: “Before my doctor tries to put me on medication, I want to try to lower my cholesterol naturally. Which foods are best and what are your thoughts on supplements?” In this shortie episode, I provide tips on:
If you’re looking for quick tips on how to move your cholesterol numbers in the right direction, this episode is 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 Ready to improve your lifestyle are start working with Megan? Check out The Jumpstart 30 Program for Beginners For more info on supplements that may help lower cholesterol, read this article: https://www.todaysdietitian.com/newarchives/1117p16.shtml | |||