We’ve been talking a LOT about strength training on the show recently.

 Tuesday we had a great episode about how to get started with strength training
 A few weeks ago, I had Lesley McShane on the show talking about the 6 Big Lies about Weightlifting
  Back on episode 303, I broke down how to know how much weight you should lift

But there are still so many questions out there about putting all this advice into practice.
For instance, listener Maria asks: “Can I ask about building up your muscles? You mentioned hitting about eight reps. Eight to twelve reps? How many sets? Just one set? Thanks!”
Great question, Maria!
In this quick episode, I talk about the most efficient way to build muscle, how to maximize the effectiveness of your strength workout, and at what point more isn’t necessarily better.
If you can only make ONE goal for yourself in the New Year, let it be to build muscle - and this episode will help you reach that goal!


313. How Many Sets and Reps are Ideal for Building Muscle and Getting Stronger?

Megan Dahlman, certified trainer and nutrition coach, is on a mission to help every woman - no matter her age - feel strong, healthy and confident in her body. In a culture that overcomplicates everything, this podcast will be a breath of fresh air! Self Care Simplified meets you right where you’re at, giving you simple, sustainable tips so you can feel fully functional and pain-free—in your 40s, 50s, 60s and beyond. If you're looking for expert self-care advice combined with grace-filled motivation to help you feel your physical best, this is it!

Fitness

Health & Fitness

PROTEIN. All the health and fitness experts tell us we should be eating more, more, more! But trying to fit 100+ grams of protein into your day can feel daunting.
Listener Jamie feels the same way: “You're always talking about ‘Eat Your PROs’ and produce is easy, but I want to be eating more protein. Can you give us some other options for protein besides string cheese, peanut butter, and chicken strips? I'm not a big fan of protein powders, so can you just tell us what you eat?”
In this quick episode, we’ll talk about all things PROTEIN! I’ll give you some ideas for whole food protein sources - no protein powders necessary! - and then walk you through what a typical day of eating over 100+ of protein looks like for me.


359. How I Eat Over 100g of Protein in a Day

As we get older, it’s easy to look around and think the chance to change our fitness has passed us by. That in our 40s, 50s, 60s and beyond, we have missed the opportunity to get strong and now have to just “settle” for what we have.
But nothing could be further from the truth!
Meet Rachel Cosgrove - one of the most influential trainers and strength coaches in the industry, and author of the book Age Strong.
As she was approaching 40, Rachel realized that her fitness and nutrition choices had caught up with her. Wanting to change her health trajectory, she set a personal goal of being in the best shape of her life by the time she turned 50 - and she did it!
In this episode Rachel is sharing incredible real life stories of women in midlife and beyond who are building strength, alleviating menopause symptoms, and improving their overall health - and how you can do it too! Prepared to be inspired.


More Resources & Links
Get Rachel Cosgrove’s new book Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40
Follow Rachel on Instagram
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Follow Megan’s YouTube channel
Follow Megan on Instagram

358. At a Crossroads - Does Your LIFE Actually Depend on Lifting Weights?

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!


357. List of the Best Supplements for Aging Women

So often stress can feel mental and emotional - but the reality is stress can take a physical toll on your body and health, as well. When you’re stressed, your body unleashes a domino effect of internal reactions to help you manage and overcome the perceived threat.
But what happens when you can’t turn the stress off?
In this episode we’re going to dive into the importance of stress management - and believe me when I say, this can be a life or death matter. Tune in as we unpack:

 what happens physically when you experience stress
 the long-term effects of unmanaged stress on your body - (spoiler: hormonal shifts of midlife can make this even worse)
  real life strategies to help manage stress and reset your nervous system

Don’t miss this chance to learn about the impact of stress on both your mind an your body. A few simple shifts could save more than your sanity - it might just save your life.


More Resources & Links
Try this relaxing routine! Bedtime Stretches to Improve Your Sleep
Listen to Episode 324: Menopausal Belly Fat & Why It’s Killing You
Stress-Induced Diabetes: A Review
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
Follow Megan on Instagram

356. Is Stress Silently Killing You?

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.


313. How Many Sets and Reps are Ideal for Building Muscle and Getting Stronger?

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