Self Care Simplified

By Megan DahlmanHealth & Fitness Fitness

Favorites
127
Followers
Typical duration
47 min
per episode

Based on Podcast App listening data

Self Care Simplified episodes

March 12, 2024336. The All-or-Nothing Sabotage: Secret HACKS Eliminate it for Good
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:
The kids get sick and you’re barely sleeping, much less exercising, so you drop the workouts completely.

A family vacation derails your healthy-eating resolutions, so you scrap the tracking the just eat whatever. You can always try again when you’re home.

An insane family schedule means logging hours in the car and a few too many trips through to drive-thru. Oh well, life will slow down sometime, and you’ll start over.
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!
The Jumpstart 30 Program for Beginners
Follow Megan on Instagram
Follow Megan on YouTube
19 min
March 08, 2024 335. How to Stop Feeling Like a Failure
It is so easy to look at our choices and see all the things we wish we were doing better. So how do we celebrate the things we’re actually doing well?
Listener Lisa had this same question: “Can you give some examples of celebrating victories, and how to stay in a positive mindset, especially with nutrition? I feel like anytime I slip up and eat something between meals, I’m failing.”
Lisa, I’m so glad you asked!
In this shortie episode, I’ll talk about how to see the BIG PICTURE, how to avoid self-sabotage, and how to see small improvements as big victories!
💥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
Ask Megan your burning question here
Follow Megan on Instagram
8 min
March 05, 2024 334. I Walked 66 Miles Without Any Foot Pain: Here’s How
You probably don’t think twice about your feet - until they’re in pain and preventing you from going about your daily life.
The reality is foot pain - whether from bunions, planter fasciitis, neuromas, shin splints, or any one of dozens of other issues - prevents millions of women from enjoying adventures and major life events. And surprisingly, just getting a better shoe won’t solve your problem.
Take it from me - I spent years dealing with foot pain, surgery, plantar fasciitis, physical therapy and discouraging prognoses. I went from running races to barely being able to walk across the room without pain. But one simple change helped transform my feet. And even allowed me to walk 66 miles across London and Paris just last month - pain-free!
If you’re struggling with foot pain and it’s preventing you from doing all the things you want to do, then this episode is for you!

More Resources & Links
FREE! Megan’s Balance Masterclass
Need help getting started with a beginner-friendly fitness routine? Click here for Megan’s signature Jumpstart 30 program!
Megan’s revolutionary Back & Hip Fix 30-day program
Follow Megan on Instagram
Follow Megan on YouTube
22 min
March 01, 2024 333. Training Your “Cardio Zones” for a Healthy Cardiovascular System
“Hi, Megan. I love your podcast. Thank you so much for the good advice that you always communicate in such a clear way. I'm wondering if you can tell me how much time you recommend spending in each of the cardio zones each week. Thanks so much for your help with this.”
Cardio zones - what are they, how do you reach them, and should we even be worried about them?
In this shortie episode, we’ll talk about the 5 different cardio zones, what hitting each zone entails, and the best way to maximize your overall cardiovascular 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
The Jumpstart 30 Program for Beginners
Ask Megan your burning question here
Follow Megan on Instagram
9 min
February 27, 2024332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!
Without a doubt, the most common questions I get asked are about nutrition. The women I talk to usually have a pretty good grasp on the things they SHOULD be eating. The challenge comes with getting a handle on what they “SHOULDN’T” be eating - you know, the snacking and splurging that can sabotage the best laid plans!
This week we’re doing something a little different. I’ve gone back into the archives and pulled three short clips from our Ask Megan episodes that address these burning questions.
Take a listen as we tackle:
Overcoming mood eating with mindfulness

Splurges - how many is too many?

Stopping the mindless between-meal snacking
My hope is that this compilation gives you the exact strategies that you can use TODAY to get control of your eating habits.

More Resources & Links
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
The Jumpstart 30 Program for Beginners
Follow Megan on Instagram
Follow Megan on YouTube
22 min
February 23, 2024 331. The Optimal Workout Time for the BEST Results
Trying to fit exercise into our busy schedules can be challenging. But should we be considering the best time of day to workout?
Listener Martha asks: “Hi, Megan. I'm wondering if there's a preferred time of day to workout. Should I be working out first thing in the morning? Is there a time of day I should avoid? Is there a certain time of day specifically to do cardio or lift weights? I'm trying to get stronger, maybe lose a few pounds, but really just want to be consistent.”
In this shortie episode, I talk about workout timing - and what I recommend may be a hot take! But if you’re looking for a way to make your workouts consistent, then this advice may be exactly what you need!
💥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
Follow Megan on Instagram
9 min
February 20, 2024330. The Suprising TRUTH About Fat Loss - Simple Strategies for a Fitter, Leaner Body in Midlife
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:
Body Composition - what it is and why it matters.

The difference between “weight loss” and “fat loss”.

The 3 big guiding principles for true, sustainable fat loss - and how to incorporate them into your life.
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
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!
Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here!
Ask Megan your burning question here
Follow Megan on Instagram
Follow Megan on YouTube
41 min
February 16, 2024 329. Exercising with Osteopenia & Low Bone Density - The Do’s and Don’ts
You’ve heard me rave about the short-term and long-term benefits of strength training. And maybe I’ve convinced you that this is the direction to go with your fitness. But what do you do if the desire to strength train runs into underlying bone health issues?
Listener Lex has this very question: “I am a 50-year-old woman who has never strength trained - so I'd be starting from scratch. And I've considered using your program, but you know what stops me? I have osteopenia. And I don't know if I would need to modify the program or how I would go about in a way to address the osteopenia. I don't want to hurt myself any further - I want to get on a fast track to improving it. What are your thoughts?”
Lex, I promise you’re not the only one with this concern!
In this quick episode, I talk about Osteoporosis and Osteopenia and the differences between them, and then I give you advice on the things you should be doing, and the things to avoid to help not only address, but improve your Osteopenia.
💥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
268. Increase Bone Density and Prevent (and Reverse!) Osteoporosis
Read this great article on Osteopenia
The Jumpstart 30 Program for Beginners
Ask Megan your burning question here
Follow Megan on Instagram
Follow Megan on YouTube
10 min
February 13, 2024328. STOP Feeling Old! Reverse Mobility Loss & Improve Joint Health to Feel Younger!
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:
The dangers of limited joint mobility

Four key components of a healthy joint

Mobility vs. Flexibility

And finally, the 3 KEY ways to keep your joints healthy, mobile and pain-free!

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!
Follow Megan on YouTube
Follow Megan on Instagram
32 min
February 09, 2024 327. Night Sweats & Hot Flashes! Triggers & Remedies to Ease Symptoms
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
Ask Megan your burning question here
Follow Megan on Instagram
Follow Megan on YouTube
10 min

About Self Care Simplified

From the publisher's feed

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…