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

November 28, 2023 306. The BIG 6 Lies About LIFTING WEIGHTS as a Middle-Aged Woman
Weightlifting - it’s either your favorite way to workout, or you avoid it like the plague. But maybe your reasons for avoiding it are actually myths. There’s a lot of conflicting information - and frankly, flat out WRONG information - out there in the world of fitness and nutrition. And none more persistent than some of the false narrative around weightlifting - especially for women.
If you’ve been around here for any amount of time, you know I’m a huge proponent of weight training for women of all ages. But just in case you need a second opinion, I’ve invited Lesley McShane on the podcast today.
Lesley is a podcaster, writer, author, and ACSM certified personal trainer who is fully committed to encouraging middle-aged women to prioritize their fitness and nutrition NOW to feel better and live happier, longer. Her mission is to help women discover that everything they need to create an epic and healthy second half of life already lives inside them.
Tune in as Lesley and I sit down and discuss the obstacles many women have to weight training, specifically the BIG 6: the 6 big lies that we tell ourselves about weightlifting.
If you’ve been dragging your feet about lifting weights and just strength training in general, this one’s for you.
More Resources & Links
https://lesleylmcshane.com/
Redesigning Midlife Podcast
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34 min
November 24, 2023 305. What are EAA’s & BCAA’s and Should You Supplement as You Age?
The world of supplements can be wildly confusing. With fitness gurus touting the benefits of a seeming alphabet soup of powders, drinks, and shakes things can get overwhelming fast.
Take EAAs and BCAAs - what are they? Do I need them? Am I missing out if I don’t take them?

Listener Gay had this very question: “Closing in on age 60 and it’s becoming more difficult to maintain my muscle mass/fat ratio. Are Essential Amino Acids the pixie dust to increase muscle and faster metabolism? I’m just wondering if this is marketing hype, science, or is it just another quick fix in a powder?”

In this shortie episode, I dive into the science behind amino acids - what they are, which ones we need, and the best place to get them. If you’ve wondered about this particular supplement too, then you’ve come to the right place!
💥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
Deeper Dive: Precision Nutrition Article - “What are BCAA’s and Are They Worth It?”
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9 min
November 21, 2023 304. Elastic Eating - What it is and Why You Need It (Especially During the Holidays)
Elastic eating. I bet you’ve NEVER heard of this. But this concept and mindset shift is exactly how you should eat to consistently stay healthy without getting obsessed about food or having it dominate your thoughts.
And with the holidays upon us, this is the perfect time to swap your “all or nothing” thinking for something more flexible.
Today, I am going to teach you all about how to become an “elastic eater”. This is so important if you feel like you’re always bouncing from strict, rigid habits (and white knuckling your way through them), to totally loose and haphazard eating… or what you probably refer to as “falling off the wagon”.
If nutrition is still a bit of a struggle for you, this episode is for you!
More Resources & Links
Holiday Splurging Blueprint - FREE Download!!
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20 min
November 17, 2023303. Increasing Muscle Mass - How Much Weight Should You Lift?
Lots of great fitness programs - including mine - encourage women to lift heavy weights.
But have you ever been stumped by what exactly constitutes “heavy weights”? And how much weight it too much or not enough?
Listener Lisa had the same question: “I’m wondering what you consider ‘heavy weights’. I’ve noticed you mention that you lift heavy weights 2 times a week. How much do you lift?”
In this shortie episode, we dive into:
Debunking the myth that lifting heavy weights will make you “bulky”.

Why muscle mass gets even more important as we age

The ideal combination of weight and reps to build strong muscles
💥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
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11 min
November 14, 2023302. Pain, Posture, and Your Fascia: What’s the REAL Connection?
Fascia. This buzzword has been making the rounds in the fitness industry, but it still seems to be a mystery. What is it? Where is it? How does it impact my health and fitness?
If you’re always dealing with pain, tension, body stress, maybe even headaches, learning more about your fascia might be a great place to start. And who better to help you out than the fascia queen!
This week on the podcast I talk to Jill Miller, C-IAYT, ERYT, YA-CEP fascia expert, with 30 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management.
Jill is the former anatomy columnist for Yoga Journal, has been featured in New York Times, Wall Street Journal, Shape, Women’s Health, O, the Today Show, and is a contributing expert on the Oprah Winfrey Network. She is the author of several bestselling books, including her newly released Body by Breath: The Science and Practice of Physical and Emotional Resilience.
Jill and I sat down to talk all about pain, fascia, posture and even breathing.
What is fascia and self-myofascial release? What are the benefits?

Guided breathing exercises, and when and how to use them.

The one simple thought or tip that everyone should implement.
More Resources & Links
www.tuneupfitness.com
Jill’s massage balls: https://www.tuneupfitness.com/shop
Jill’s new book, Body By Breath: https://www.tuneupfitness.com/shop/books-accessories/body-by-breath-book-jill-miller
FREE 5-Day Core Tune Up - This 5-Day course will improves your core strength, creates better alignment, and relieves back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
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42 min
November 10, 2023301. How to Lose the Last 10 Pounds
Have you ever looked in the mirror or pulled on a pair of jeans and felt good about your progress, only to have all that confidence evaporate when you step on the scale?
At what point do you become satisfied with how you feel instead of chasing a specific number on the scale?
Listener Kristi finds herself in this very spot: “I’ve been trying for some time now to get off 10-15 pounds, and it seems like, it’s just not happening. My body just does not want to release that weight. I have to admit that I would feel better if I weighed a certain amount, but I’m not necessarily overweight or unhealthy, I would just feel better looking at a different number on the scale. So at what point do you just say, okay, this is my new weight?”
Thanks for your honesty, Kristi - you’re not alone!
In this shortie episode, I’ll tackle:
The mindset fork in the road where Kristi, and lots of women, find themselves as they make progress.

“Vanity pounds” and what it REALLY takes to shed them.

A better way to measure where you are and where you want to be
💥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
180. The REAL Secret to Losing Weight and Keeping it Off (backed by Harvard Medical)
216: The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
228. The Shocking Truth About Weight Loss
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11 min
November 07, 2023 300. When Should You Expect Results? Progress Reality Check
It’s easy to jump into a new habit or lifestyle change with excitement and motivation. This is the time I’m going to stick with it and things are really going to change!
But we get a few weeks down the road, and all that enthusiasm starts to fade. I mean, making a lifestyle change is HARD.
And progress feels soooooo slooooooow.
So what’s the real and honest timeline for results and what are realistic expectations?
Today’s episode is a good reality check for when you’re not sure if what you’re doing is working. I’ll break down what I like to call the “Results Rule of 3’s” - what results you can expect to see at 3 weeks, 3 months, and 3 years of consistently showing up and doing the thing.
Change takes time - but knowing the results milestones to look for along can make all the difference!

More Resources & Links
FREE 5-Day Core Tune Up - This 5-Day course will improves your core strength, creates better alignment, and relieves back and hip pain for good!
Megan’s revolutionary Back & Hip Fix 30-day program
Follow Megan on Instagram
22 min
November 03, 2023299. Healthier Alternatives for Your Coffee Creamer
Did you know that 63% of Americans start their day off with coffee? And many of them enjoy their morning hit of caffeine light and sweet. But could that delicious coffee habit be derailing your healthy choices?
Listener Dondi asks: “I would like to know a good substitute for coffee creamer. I love my morning coffee, sweet and creamy, and I'm just looking for healthy alternatives and just curious what your thoughts are.”
Maybe you’ve wondered the same thing!
Grab your morning coffee and take a listen:
I’ll review our Basic Healthy Eating Habits - and where that sweet and creamy cup of coffee falls in the mix.

We’ll discuss WHY your coffee may or may not being impacting your overall healthy choices

And finally, I’ll give you some tips and coffee-creamer alternatives to consider
💥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
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
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10 min
October 31, 2023298. Debunking Myths & Finding Relief from Sciatica, SI Joint and Chronic Pain
Too many women live with some form of chronic pain, and have just written it off as “normal”. They deal with it, work around it, try to medicate it, and ultimately believe that this is how their body is now.
But what if I told you it didn’t have to be this way?
This week I sit down with Dr. Jen Fraboni, an internationally-renown physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. In 2019, Jen was named one of the top 50 most influential healthcare professionals and she currently co-hosts "The Optimal Body Podcast”, with her husband, who is also a Doctor of Physical Therapy.
Listen in as we discuss:
The dangers of not dealing with your pain

Sciatica and SI joint pain - how are they different and how to deal with them

Something everyone should be doing to help reduce overall pain
If you or someone you love is dealing with chronic pain - especially sciatica or SI joint pain - then don’t miss this important episode. It just might provide the answers and relief you need.
More Resources & Links
Jen.health
Jen’s NEW Pelvic Floor Program: jen.health/pelvicfloor
Listen to Jen’s Optimal Body Podcast
Need help getting started with good, functional core training? Grab Megan’s FREE 5-Day Core Tune Up here!
Follow Jen on Instagram
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48 min
October 27, 2023 297. The Step by Step Strategy to Improve Your Balance
We often spend a lot of time building our strength or improving our cardiovascular health - but what about our balance?
Balance is one of the 6 important aspects of fitness, but it’s often completely overlooked and not intentionally trained, until you realize how bad it is!
Crystal trains with me, and asks: “I started Jumpstart30 at the beginning of the year, then Jumpstart60, and now I’m in GetStrongX. Despite doing this for awhile now (and loving it, btw!) I’m still super wobbly with any kind of single leg deadlift. I can’t do any version of them without holding onto something to keep from falling over. Any tips on how I can improve my ability to do this exercise?”
In this shortie episode, I’ll break down the two types of balance and how to start improving them both. Then we’ll walk through those pesky single leg deadlifts, and I’ll show you how to stay balanced while performing them - and how those balance strategies translate to other exercises as well!
💥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 & Links
Ep. 294. Easy Ways to Improve Your BALANCE & Prevent Falls
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!
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8 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…