It’s no surprise that spending hours sitting at your desk can wreak havoc on your body. Back pain, hip discomfort, tight hamstrings, aching shoulders, neck pain - it can really make your daily life miserable.
Listener Carolyn has this very problem: Hi, Megan. I’m having some lower back issues and hip problems. What you would recommend for those of us stuck at a desk most of the day? Are there any particular types of desk chairs, booty pads that you sit on or the back support systems that you can put onto desk chairs? I'm just kind of wondering if I'm doing the right thing while I'm at work all day. Thanks so much.
If you find yourself in a situation like Carolyn, then you’re in the right place. In this quick episode I give you tips on how to adjust your work space to best support your body, and movements you can do at work to help you feel better at the end of the day.


345. Stuck at a Desk? Tips for a Sore Back & Hips!

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

Do you ever feel like your workouts have kinda stalled out? But what’s the most effective way to get out of a rut and start seeing progress?
Gina finds herself in this same situation: “Hi, Megan. In a recent podcast episode, you had a guest talk about spending less time at the gym, but doing heavier weightlifting and fewer reps. I was wondering what that might mean for someone who is 63 and has been doing weightlifting, but not really increasing my weight.”
Ooh, Gina, I love this question!
In this shortie episode, we’re going to talk about Progressive Overload - what it is, how to do it, and why it’s a fitness game changer! As always, you’ll leave with specific ways to adjust your workouts to make them work the best for you!


363. Stalled Progress - Is Lifting Slow & Heavy the Answer?

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
Follow Megan on Instagram

362. The Impact of Hormonal Changes on Blood Sugars & Insulin Sensitivity

Why is it the older we get, the harder it is to lose weight? And all the things we did in our 20s, 30s and even 40s don’t seem to work for us anymore?
Listener Gina has the same questions: “I’m 63, and over the last maybe six or seven years I have gained about ten to twelve pounds. I've been eating protein and produce, but I'm still struggling with losing the fat. I'm fairly active - I swim three times a week, lift weights three mornings a week, and try to walk. It just doesn't seem to be coming off as quickly as it did when I was younger. So I don't know if there's anything additional I should be doing.”
If you’ve ever gotten frustrated with a scale that just won’t budge, then this one’s for you. In this episode I’ll explain why weight loss in your 50s is so much harder and I’ll walk you through a 4-pronged approach to start seeing real results.


361. Tips for Weight Loss After 50 - Why Is It SO HARD?

See if this sounds familiar? It’s the beginning of summer, and you’re ready for a fresh new start! It’s time to make some changes so you can feel really good in a swimsuit!
So you make a plan: 30 minute workout 5 days a week; more salads and less snacks; 8 glasses of water each day; a 20 minute walk after dinner; evening wind down and earlier bedtime. No problem!
And things start strong - Monday, Tuesday, and Wednesday are great! But Thursday starts to go off the rails - missed the workout, ran through the drive through at lunch - and by the weekend, you’ve scrapped your plan entirely. You can always start again on Monday, right?
The roller coaster of inconsistency can be exhausting and discouraging! But how do you get off?
I’m so glad you asked. In this episode I’m going to give you my favorite and MOST EFFECTIVE solution for eliminating the erratic, all-or-nothing behaviors and finally establishing TRUE consistency. I have taught this method to thousands of women in my training programs. In fact, it’s probably the most important thing that I could ever teach you for your health!
Are you ready to learn? This is about to change your life!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Follow Megan on Instagram

360. THIS is Why Your Habits are Inconsistent!

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.


345. Stuck at a Desk? Tips for a Sore Back & Hips!

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