Self Care Simplified

By Megan DahlmanHealth & Fitness Fitness

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Typical duration
47 min
per episode

Based on Podcast App listening data

Self Care Simplified episodes

February 06, 2024 326. Defying All Expectations: Strength, Aging, and Body Image
So often we measure our success by decrease - Is the number on the scale going down? Are my clothing sizes getting smaller? But what would it look like to shift our focus to increase? How much weight could I lift? How strong could I get?
Meet Alyssa Ages, who asked herself this very question. She wanted to know how physically strong she could become. And that question led her on a journey of building real strength, becoming a Strongman Competitor, and, at the age of 40, pulling a semi truck.
Alyssa documents her journey to uncover the true meaning of strength in her book Secrets of Giants. This week we sit down and talk about body image, many women’s ongoing fear of “getting bulky”, muscle and bone health with aging, and the confidence that comes with being someone that’s really, really strong.
Get ready for a truly inspirational and empowering conversation that just might change the way you measure success.

More Resources & Links
Grab Alyssa’s book Secrets of Giants: A Journey to Uncover the True Meaning of Strength
Read to get started with a beginner-friendly routine? Check out the Jumpstart 30 program here!
Not ready to commit? Sign up for Megan’s FREE 5-Day Jumpstart Tips Guide here!
Ask Megan your burning question here
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33 min
February 02, 2024 325. Ravenously HUNGRY? Do This!
We’ve all been there - you get to mid-afternoon or the end of the day and you find yourself STARVING! And suddenly you want to snack on anything you can find.
Listener Jennifer has been there, too: “I was wondering what strategies you suggest for when I get ravenously hungry, especially in the evenings. When my stomach is absolutely growling I have a really hard time not eating just anything in sight.”
In this shortie episode, I help decode what those intense feelings of hunger mean, and help you discover WHY you’re so hungry. Then we’ll talk about adjustments you can make to help prevent that late evening hunger.
💥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!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Ask Megan your burning question here
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9 min
January 30, 2024324. Menopausal Belly Fat & Why It’s Killing You
It’s no surprise that as we get older our bodies start to change. Maybe the most obvious changes can happen around your midsection. It can feel like you wake up one day and suddenly your clothes don’t fit quite the same way. And all the ways you’ve tackled weight gain in the past aren’t working.
While those changes to your midsection can be frustrating, they can also be dangerous.
In this week’s episode we are going to talk all things belly fat.
Visceral fat vs. subcutaneous fat - what’s the difference and why does it matter?

Why are women in midlife more susceptible to midsection weight gain?

Your Belly Fat Action Plan - all the tools you need to combat midlife belly fat!
If you’re in your 40s and beyond and wrestling with midsection weight gain, you’re not going to want to miss this episode!
More Resources & Links
Need help getting started with a thorough routine that checks all the boxes? Click here for Megan’s Jumpstart 30 Program for Beginners
Back or hip pain standing in your way? Click here for Megan’s 30-day Back & Hip Fix program.
Episode 280. How To Combat Menopause Weight Gain and Belly Fat
Episode 258. Unlocking the Secret to Better Sleep
https://www.mayoclinicproceedings.org/article/S0025-6196(17)30602-X/fulltext
https://www.jadeteta.com/blog/female-belly-fat-stress-menopause-other-causes
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31 min
January 26, 2024 323. Strength Training - When & How to Increase Your Weights
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
Dumbells I Use And Recommend
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
Ask Megan your burning question here
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9 min
January 23, 2024322. Two Back Surgeries Before 40: Where He is Now + Longevity Training Wisdom
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:
What led to his multiple back surgeries and what he might have done differently

What he learned about his body during the recovery process

Quality of movement vs. quantity of movement

The importance of improving quality of movement - especially for people over 40.
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!
Follow Megan on Instagram
Subscribe to Megan’s YouTube channel
31 min
January 19, 2024 321. 3 Steps to Getting Fit & Strong in Your 60’s
“Hi Megan, my name's Terry. I'm 60 years old and I'm trying to get fit. Mostly strength. Where do I even begin?”
The process sounds so daunting - wanting to get started with a new health and fitness focus, but having no clue how to do it.
The reality is, many women in their 50’s, 60’s or 70’s feel like it’s too late to get fit and build strength. But I’m here to tell you it’s NOT too late.
To Terry and every woman wanting to dive into something new, I applaud your courage! And I’m here to help.
In this shortie episode, I outline the first three SIMPLE steps of starting a new fitness routine - one of them doesn’t even require getting off the couch! I promise, it’s never too late to start - as long as you start slow and trust the process.
💥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 312: Strength Training for Women over 40 - How to Get Started
Read to get started with a beginner-friendly routine? Check out the Jumpstart 30 program here!
Not ready to commit? Sign up for Megan’s FREE 5-Day Jumpstart Tips Guide here!
Ask Megan your burning question here
Follow Megan on Instagram
Follow Megan on YouTube

8 min
January 16, 2024 320. Outsmarting Self-Sabotage: Avoid These Mistakes for Sustainable Results this Year!
It’s January and everyone is embarking on a new health and fitness routine. Motivation levels are the highest they’ll be all year, and everywhere you look - on TV, social media, or magazines - people are making dramatic fitness goals and lifestyle changes.
Unfortunately, at the same time, I’m witnessing a lot of mistakes being made with these new routines. Mistakes that can easily lead to frustration, burnout and even injury.
In this episode, we’re talking about the THREE most common mistakes that can sabotage your efforts and prevent you from getting the results you ultimately want. And then in each case, I’ll show you how a slight adjustment can take these potential pitfalls and turn them into spring boards to help you stick with those new year’s resolutions.
More Resources & Links
Need help getting started for free? Get Megan’s FREE 5-Day Jumpstart Tips guide!
Ready to take the plunge & work with Megan? Check out her signature Jumpstart 30 course for beginners!
Suffering from Back & Hip Pain? Check out the Back & Hip Fix 30-day program here!
Follow Megan on Instagram
Follow Megan on YouTube
Be sure to leave a rating & review - let us know how this show has helped YOU!

23 min
January 12, 2024 319. 3 Simple Hip Mobility Exercises for Hip Osteoarthritis
It’s estimated that about 1 in 4 people will develop hip osteoarthritis in their lifetime. This happens when the cartilage in your hip joint gradually wears away over time, exposing the bone surfaces and causing them to rub against each other. Not fun.
Listener Heidi struggles with this very condition, and asks: “I have moderate hip osteoarthritis, and my biggest problem is going from that sitting position to a standing position. What can I do during a long meeting, a long flight, or a long car ride to help make that transition from sitting to standing better?”
Heidi, you’re certainly not alone in the struggle!
In this shortie episode, I give you three concrete things you can do to help smooth that transition from long stretches of sitting to standing. And the BIG takeaway that will help ease the pain of hip osteoarthritis!
💥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 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
7 min
January 09, 2024318. The 5 Steps You Need NOW for Reducing Anxiety, Depression and Mindset Struggles
As I coach women with their fitness and nutrition, I see a lot of anxiety, depression and lowered moods, and even toxic thoughts that begin to creep in and affect women’s overall health and outlook.
Sound familiar?
Many of us women have a silent mess going on inside of our minds. This mental chaos can have a dramatic impact on our daily mood, and how we show up to take care of ourselves and others.
The reality is, you can have the perfect routine, the perfect meal plan in place, but if your mind is not in the right space, none of it matters.
That’s why I invited Dr. Caroline Leaf on the podcast to talk about our brain, our mindset and our thoughts, and specifically how our mind is intimately connected with our physical bodies. Dr. Leaf is one of the world’s leading experts on cognitive neuroscience and neuropsychology, and is the author of several books including “Cleaning Up Your Mental Mess”.
In today’s episode, we’ll discuss:
Increased anxiety and depression in midlife and it’s impact on our physical health

Neuroplasticity - what is it and what can it do for us?

The 5-step process that can help reduce anxiety and depression - and how to apply them to our daily lives

The one simple action step you can take TODAY that will make an impact on your own mental mess.

More Resources & Links
Download Dr. Caroline Leaf’s Neurocycle App
Dr Leaf's Book - How To Help Your Child Clean Up Their Mental Mess
Dr Leaf's Book - Cleaning Up Your Mental Mess
Listen to Dr. Caroline Leaf’s podcast here
Grab Megan’s FREE 5-Day Jumpstart Tips Guide
Follow Megan on Instagram
43 min
January 05, 2024 317. Sprint Interval Training: Where does this fit your fitness routine?
Looking to mix up your exercise routine in the new year? Maybe you want to try something different to add a little variety - but you want to make sure it’s helping you meet your goals.
Listener Emily came to me with this question: “Hi, Megan. So what about sprinting? Is this going to increase my muscle mass, my fitness, my power? Or is this just a really hard waste of my time? Thanks so much.”
Ha! Great question, Emily!
In this shortie episode, I define what sprinting is (is it only running?), and what it isn’t. We dive into what sprinting can do for your body, and what it doesn’t do. And we’ll discuss who would benefit from sprinting and whether you need it to reach your goals.

More Resources
Ask Megan your burning question here
Follow Megan on Instagram
9 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…