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

August 15, 2023276. The Hidden Toll: Stress’s Silent Physical War on Women
If you're feeling the weight of daily stress and wondering about its toll on your body, tune in immediately!
Elizabeth Andreyevskiy is a renowned stress coach, helping overwhelmed women navigate their often hectic lives with a sense of calm and patience. In this episode, she answers burning questions like:
What are the real physical impacts of chronic stress on women's bodies?

Why do so many of us feel guilty about carving out time for self-care?

Are there de-stressing activities that might be doing more harm than good?

How can self-care actually reduce the physical symptoms of stress?

Is it possible to completely shake off the weight of stress?
Elizabeth offers tangible solutions that will help you reduce the physical impact of stress on your body.
More about Elizabeth: Not only is she a trusted stress coach, but she's also the host of the "Emotionally Healthy Legacy" podcast, which has been lauded for its insightful discussions on mental well-being. Elizabeth's unique approach has changed the lives of countless women, giving them the tools they need to live more peaceful, balanced lives.
Get ready to transform your relationship with stress and embrace a healthier, more relaxed you!
More Resources
https://www.emotionallyhealthylegacy.com/
Elizabeth's FREE gift for podcast listeners! https://www.emotionallyhealthylegacy.com/selfcaresimplified
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Follow Megan on Instagram
29 min
August 11, 2023275. Own Your Success: Effective Use of Accountability Partners
Is there a right and wrong way to leverage accountability partnerships? Oh yes. In fact, there is a formula to follow to ensure you actually successful!
In this quick, insightful episode, I’m answering listener Heather’s question: Do you have any tips or strategies on being successful with accountability partners?
So we’re going to tackle how to effectively utilize accountability partnerships (without offloading responsibility!)
You're going to learn:
The real meaning of 'accountability' (this may surprise you!)

How to choose a trust-worthy accountability partner and set expectations for your partnership

Other layers of accountability that are just as valuable as partnerships
Here is the “Accountability Partner Formula” mentioned in this episode:
“My goal is to ___ . In order to reach this goal, I need to do ____ . This is hard for me, and I would really appreciate your help staying on task with these things I need to do. Can you help me by ____?“
Send this episode to your accountability partner and set yourself up for success!
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
August 08, 2023 274. Look and Feel Younger with these 6 Simple Tips (Part 2)
It’s easy to get overwhelmed and feel like HUGE SHIFTS in your life would be needed to see and feel a difference in your body. But in this 2-part series, you’re learning that BIG OVERHAULS are not necessary at all!
There are 6 very small changes that you can make to your everyday life that WILL help you feel young and pain free.
Last week, in Part 1, you learned about 3 movement-based habits to try everyday. This week, you’ll learn the 3 nutrition-based habits that you can begin implementing right away.
If your body has been feeling old, cranky and achy, put these very simple tips into practice and you’ll feel amazing in no time!
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
28 min
August 04, 2023273. How to Increase Protein WITHOUT Gaining Weight
Is it possible to increase your protein intake and NOT simultaneously gain weight? YES!
In this shortie episode, I’m addressing a very common nutrition concern among women - whenever they try to increase their protein intake up to the recommended amount, they end up “packing on the pounds”.
You’re going to learn:
The ideal amount of protein for women and what that actually relates to in a real meal

The Big 2 Reasons why adding more protein to your diet might make you gain weight

Exactly what to think about with your meals to ensure you’re reaching your goals
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! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Ask Megan your burning question here
Follow Megan on Instagram
9 min
August 01, 2023272. Look and Feel Younger with these 6 Simple Tips
Do you ever feel old, achy and zapped of energy? Do you creak and groan - perhaps even just jokingly - when you get up and down? Is your body looking and feeling older than you’d like?
No doubt you WANT to feel young and energetic again, but you just don’t have the bandwidth to implement some big changes. What you need are some really simple habits that you can easily do every day that will help you instantly feel younger and pain-free.
In this episode, which is Part 1 of 2, we’re diving into some simple movement-based habits that you can start doing TODAY that will:
Improve your blood pressure, blood sugar and reduce your stress so you feel younger and healthier

Increase your posture and core strength, improving the way you move throughout the day

Bring your vibrance back in just minutes without doing anything drastic
Whether you’re 40 or 80, practicing these small tips every day will do wonders for how you feel!
More Resources & Links
The Jumpstart 30 Program for Beginners - Build your strength; Improve your balance and mobility; Get your life back
FREE 5-Day Jumpstart Tips Guide - Get started with simple healthy habits in just 5 days
FREE 5-Day Core Tune Up - Build your functional core strength with this easy, follow-along program
The Back & Hip Fix program - 30-day program to eliminate back and hip pain for good!
Follow Megan on Instagram
26 min
July 28, 2023271. How to Eat Enough Protein (Even if you don’t like meat!)
The protein recommendations for women always sound ridiculous. That’s SO much protein! How is it even possible to eat that much, especially if you don’t like meat?!
Podcast listener, Bonnie, sent me this question this week: “I’d like to hear you talk about ways to ensure adequate daily protein intake for women who don’t eat meat - like beef, pork chicken, etc. This is me, but I do eat fish, eggs and dairy.”
In this quick episode, I cover:
How much daily protein is ideal for women

Good plant-based sources of protein

Practical strategies for eating enough protein even as a (mostly) plant-based eater

How to NOT become an obsessive macronutrient counter in the process
If you think your protein intake might not be where it should be and you need some ideas, listen to this!
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.

More Resources
Ask Megan your burning question here
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
Follow Megan on Instagram
10 min
July 25, 2023 270. Overwhelmed and In Tears: The Obvious Yet ALWAYS Overlooked Solution
Janelle, a mom of four, was miserable in her body. Her wedding ring didn’t fit, she didn’t recognize herself in pictures anymore and her back constantly hurt. Feeling fat and in chronic pain, she found herself overwhelmed by how and where to start.
In this episode, you’re hearing Janelle’s real story, smack-dab from the messy middle. This is not a dramatic “before and after” tale, but rather a vulnerable look at how challenging this journey with your body can really be.
You’ll laugh. You’ll be encouraged. You’ll be inspired.
And you’ll be reminded of what the obvious yet ALWAYS overlooked solution to your self-care struggles is.
More Resources and Links:
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!
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
Megan’s revolutionary Back & Hip Fix 30-day program
Follow Megan on Instagram
45 min
July 21, 2023269. Easy Ways to Eat More Vegetables
You know you should be eating more veggies, but for whatever reason, it’s a constant battle for you. You don’t particularly like vegetables and have a hard time making them a priority on a consistent basis.
In this shortie episode, I provide tips on exactly how to:
Eat the right amount of veggies every day

Discover vegetables that you actually like (so it’s not such a dreadful chore!)

Easily incorporate veggies into your meals all day long
Tune in and take notes! This one is highly actionable.
Do you have a burning question like this one that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of 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
Follow Megan on Instagram
12 min
July 18, 2023268. Increase Bone Density and Prevent (and Reverse!) Osteoporosis
If you are a woman, bone health and osteoporosis should be on your radar! Just like muscle mass, bone mass is something you can lose dramatically as you age, severely impacting your quality of life for many years to come.
The good news is that Osteoporosis, and its precursor Osteopenia, is NOT inevitable - and you’re NOT doomed if you’ve already been told that you have low bone density. There are some simple steps you can take now to build strong, dense bones for life.
In this episode, you’ll learn:
Why Osteoporosis is called the “Silent Disease” and why women are far more prone to developing it

How to stop bone loss in its tracks

The three important steps you can take NOW to build strong, dense bones
This is a must-listen for all women that truly care about their long-term health!

More Resources & Links

The Jumpstart 30 Program for Beginners - Build your strength; Improve your balance and mobility; Get your life back
FREE 5-Day Jumpstart Tips Guide - Get started with simple healthy habits in just 5 days
FREE 5-Day Core Tune Up - Build your functional core strength with this easy, follow-along program
The Back & Hip Fix program - 30-day program to eliminate back and hip pain for good!
Follow Megan on Instagram
24 min
July 14, 2023 267. The TRUTH About Using Food Tracking Apps
If you’re trying to lose weight, boost your protein intake, or just dial in your nutrition, are food tracking apps the best method to help with that?
Food tracking apps can help you measure calories, macronutrients and micronutrients. But they can also create a huge void in your healthy eating skills, and you may feel strapped to your app to always help keep you on track.
On today’s Ask Megan episode, I’m answering Stacie’s question: “Do you suggest that we track our food in My Fitness Pal (or other food tracker) to see if we are hitting enough protein? I’ve heard you mention to shoot for at least 20-30 grams of protein per meal. Is using an app the best way to track that?”
In this shortie episode, I’m answering this question and more. You’ll learn HOW to eat in a way that allows you to become a wise, healthy eater for life.
Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head to www.vigeofit.com/ask and I’ll take care of you on an upcoming Friday episode.
More Resources
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
Ask Megan your burning question here
Follow Megan on Instagram
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…