Special holiday episode for you! As this year draws to a close and your plans are beginning to materialize for 2024, you’re probably thinking of what you want to “try and do better” next year:
“I want to try to exercise more.”
“I want to try to eat better and clean up my nutrition.”
“I want to try to improve my balance and core strength and bone density and muscle mass and overall health!”
All great things, but often these intentions turn into “trying and failing”. So, what can you change about your mindset that will ensure your good habits have staying power this time?
Well, it all comes down to changing one little word that is the genesis of a monumental shift in your mindset. Could it be this simple? Ohhhh yes.
Turn this one up if improving your habits and actually seeing results is on your agenda for 2024.
More Resources & Links
The Jumpstart 30 Program for Beginners - Register now! Day One starts Monday, January 1st!
Follow Megan on Instagram

314. This One Little Word Changes Everything!

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

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.


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!


314. This One Little Word Changes Everything!

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