Self Care Simplified

Life is a full-contact sport. And many professions can take an even greater physical toll on your entire body. Being a nurse, teacher, doctor, dental hygienist, holding a desk job, even being a mom can begin to cause chronic pain and affect your quality of life.

This week I’m sitting down with MaryEllen Kiser, a 49-year-old teacher and mother of two, who struggled with excruciating back and hip pain for years. Despite her own best efforts and the help of specialists, she couldn’t find relief for her pain. Her journey from suffering to healing is filled with twists and turns - determination, frustration, discouragement, and ultimately HOPE.

If you or someone you love are going through a season of physical pain and the idea of relief feels hopeless, listen to MaryEllen’s story. Her experience may just be the hope you need to discover healing for your own physical pain.

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It’s no surprise that pregnancy does a number on our abs. But can you address those issues 5, 10 even 20 years later?

Listener Bobbi finds herself in this very situation: “So, I suspect that I still have some diastasis recti from years ago (my kids are in their early 20’s now). I have heard that there are certain exercises that people with diastasis recti should not do. What are those? I don’t want to make it worse.”

If you’ve had kids - whether 1 year ago or 20 years ago - this quick episode is for you.

In seven minutes we’ll define diastasis recti and tackle exercises that help heal it - 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.

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FREE 5-Day Core Tune Up course

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Statistically, every second of every day an older adult (age 65+) suffers a fall in the U.S. I did the math for you - that’s 86,400 falls each day! That’s 31 million falls a year - and women are falling way more often than men.

But what if I told you it didn’t have to be that way.

Today is part two of a little mini-series, and I’m kind of doing these backwards. Last week we tackled steps you can take to make sure you don’t get severely injured if and when you fall. This week, you’re going to learn how to prevent falls from happening in the first place.

Tune in as I discuss:

Don’t let yourself become a falling statistic! Grab a pen and get ready to learn how to stay safe and active as you age!

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⁠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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It’s one thing to have a nutrition plan in place when you’re home and in your routine. But what happens when you need to hit the road?

Listener Kathleen find herself in this very spot. “My husband and I are taking a road trip for about a week, and I wanted to know what your suggestions would be on packing healthy snacks while we’re driving, and also healthy snacks in the evening. We’ll be bringing a cooler. What would I pack on a road trip?”

I think we’ve all been there!

Take a listen while I break down how to transfer your usual eating strategy to a travel situation. And then grab a pen and jot down some easy road-trip foods that will keep you feeling good while traveling.

💥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.

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The Jumpstart 30 Program for Beginners

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Falls are the leading cause of injury and injury death among Americans 65 and older. In fact, one out of four older adults will fall each year in the United States.

While the statistics are sobering, the reality is that falling does not have to automatically equal serious injury.

In this week’s episode, we’ll look at the risks associated with falling as we age. And then we’ll dive into the things you can begin doing NOW to dramatically reduce your risk of injury if you fall.

Grab some paper and take notes - this is a good one:

While you can’t predict if and when a fall will happen, you can prepare now to help prevent a simple fall from having a major impact.

Have a friend of loved one who might benefit from these fall-prevention tips? Share this episode with them!

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Episode 268. Increase Bone Density and Prevent (and Reverse!) Osteoporosis

YouTube video with guided body scan at the end: Bedtime Stretches to Improve Your Sleep

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Some nutritional swaps are pretty clear - like choosing fruit over “fruit” snacks. But what about the ones that aren’t so clear cut, like fruit juice.

In today’s shortie episode, Sarah asks: “I like to have a glass of fortified orange juice with with my breakfast each morning. Can this substitute for the glass of water with breakfast?”

Like so many things surrounding our health and nutrition, the issue isn’t black or white - and answer may surprise you!

Take a listen as we discuss fruit juice, water and all things hydration.

💥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.

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Episode 264. Staying Hydrated - Four Ways You May Be Drinking Water Wrong

Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days!

FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits

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Self-care encompasses all areas of our life, including our physical, mental, emotional, and spiritual health. But there’s probably an area you haven’t considered - a healthy sex life.

Today on the podcast I’m joined by Amanda Louder, a Certified Sex & Marriage Coach who helps Christian men & women overcome the obstacles that stand in the way of a more intimate relationship. She is also the host of the Sex for Saints Podcast that has over 1 Million Downloads!

Do you have questions about what a healthy sex life looks like?

Take a listen as Amanda and I tackle:

Don’t miss this fascinating conversation about an often overlooked piece of our self-care puzzle!

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www.amandalouder.com

Sex for Saints podcast

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It’s impossible to be on social media without hearing about the overwhelming benefits of Intermittent Fasting for women in midlife. But do the results actually match the hype?

Listener Carrie asks: “I have a question around fasting - what are your thoughts on the best ways to implement it? How do you keep up with your nutrition? How does it affect your body and would you recommend it?”

If you’ve wondered the same things, then this quick episode is for you!

💥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.

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Do you dread working out and struggle to get motivated? Are you always hoping your workouts will change how you look, and it’s just not happening?

So frustrating!

Listen in as the tables are turned, and I’M INTERVIEWED by Dr. Tabatha Barber on the Gutsy Gynecologist podcast!

She asked me why women often have such a strong negative association with exercise, and why, because of that, we struggle with motivation and consistency.

Not only that, but women everywhere are frustrated and discontent in their bodies. They look in the mirror and wished more than anything that their body looked different. We discussed how women can overcome these negative feelings and finally be content in their own skin.

In this conversation we cover topics like:

If you enjoy this and have an aha! moment, be sure to pass it along to a friend that you know will love it, too.

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Find out your body type! Take the FREE Body Type Quiz now!

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!

The Jumpstart 30 Program for Beginners

Follow Megan on Instagram

Nothing’s worse than being sidelined by back pain! But how can we tackle our daily activities - think Costco boxes, Amazon packages, and wiggly kids and grandkids - without fear of hurting ourselves?

Listener Nicole asked the same thing: “I’ve hurt my back several times in the past when picking something up off the floor. So now, I’m always nervous when I have to do it. What are your tips on how to lift objects without hurting my back?”

Maybe you’ve had the same question! In this shortie episode, I discuss why moving cautiously can actually backfire, the best way to SAFELY lift items off the ground, and how to train to protect your back for future lifting!

You’re not going to want to miss these tips that you can put into practice TODAY!

💥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!

Experiencing a weak and achy back? Click here for Megan’s Back & Hip Fix program!

Ask Megan your burning question here

Follow Megan on Instagram