Self Care Simplified

Walking is probably THE MOST COMMON form of exercise among women. But is it enough? Can having a consistent walking routine keep you feeling young and pain free?

In this episode, you’ll learn the truth about walking - what it can do for your body and what it can’t do.

You’ll walk away knowing EXACTLY where walking should fit into your fitness routine and how you can feel strong and healthy at any 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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Can’t feel your abs firing and engaging when you do core exercises?

This week’s question comes from listener Judy: “I can tell that my core is really weak, and I want to strengthen it because I know it’s causing a lot of issues for my back and for my hips. But it feels like whenever I do ab exercises, I just can’t feel those muscles firing. What am I doing wrong?”

In this shortie episode, I’m breaking down:

• What’s actually required for a muscle to “flex”
• Muscle atrophy and what causes it
• The BEST way to get your core muscles to properly engage again

Strong core, here you come!

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.

FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength

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Whether your core muscles are weak or you have excess fat in the belly region, it’s common to feel like your midsection is a constant source of frustration and insecurity.

If you want to know how to build a stronger core and lose the belly fat, this episode is for you! We’re talking about what works, what doesn’t work, common myths about training your belly, and how to finally experience confidence in your midsection.

Liz Revilla is joining us on the show again today. She heads up our free Self Care Simplified FB group, and she says that “wanting a stronger core” and “losing the belly fat” always seem to be at the top of the list for fitness goals among all the women in the group. So we’re talking all about the Battle of the Belly today.

FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength

FREE The Mommy Tummy Guide - A free guide to separated abs or “diastasis recti” and how you can begin safely healing

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If you’ve been out of a fitness routine for while, it can be hard to know where and how exactly to start. How do you get some good, foundational exercises going again? What should you begin with? What should you NOT do?

Listener Shawn sent this question in because it’s been a few years since she has exercised, and she wants to jump back in safely - setting herself up for long term success, not just a quick fix.

In this shortie episode, I provide tips on exactly how to get started again so that you strengthen your body properly and avoid burning out.

Do you have a self-care 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.

Ask Megan your self-care question 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!

Megan’s revolutionary Back & Hip Fix 30-day program

The Jumpstart 30 Program for Beginners

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Gardening. Painting. Crafting. Music. Even horseback riding! Whatever your favorite hobby or activity, you want to be able to do it forever!

It brings you so much joy and purpose, so it’s a devastating idea to think that you’d have to stop due to physical limitations.

But your body aches, you can feel your posture falling apart, and you experience constant knots and kinks through your neck, shoulders, and back.

On today’s episode, you’re going to discover EXACTLY what you can do to improve your posture and relieve the pain, both during the activity itself and in your fitness routine.

This one’s practical - I’m giving you stretches, posture cues, and specific strengthening exercises that will relieve tension and hold your body together for many years to come.

With these tips, you’ll be doing your favorite hobbies and activities well into your 90s and beyond!

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!

Megan’s revolutionary Back & Hip Fix 30-day program

The Jumpstart 30 Program for Beginners

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“I am struggling with sweet cravings, chocolate specifically. I was doing pretty well, but I’ve lost the motivation, I guess. I can’t seem to get enough sweets. Suggestions?”

This question came from listener Barbara, and I bet she’s not alone.

In this shortie episode, I’m giving you the tactic that works nearly every single time for curbing those sweet-tooth cravings. It’s a simple 3-step process that really does work.

No deprivation or restriction involved!

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.

Ask Megan your burning question here

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What if you knew you were doing ALL the right things, but your body seemed to have a mind of its own?

You suddenly have terrible brain fog, body fatigue, joint pain, and dramatic weight gain. What on earth is happening?

Today, Dr. Emily Kiberd, the founder of Thyroid Strong, joins us on the show. She personally has Hashimoto’s (a thyroid autoimmune disease), and she helps ladies living with thyroid issues learn how to exercise, eat well, and not experience that “1 step forward…3 steps back” feeling.

If you’re confused about your thyroid or have just been in a battle with your body, don’t give up… here are the answers you’ve been looking for.

Learn more from Emily at www.dremilykiberd.com

FREE Jumpstart Guide! 5 Days of simple, doable daily tips to help jumpstart your health and fitness for good!

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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If you need advice or tips on how to reduce pain and preserve your knees for your favorite activities, this is it! Pippa from South Africa loves to hike, but at 56 years old, her knees are starting to become a problem, especially on the downhills.

In this shortie episode, I provide tips on exactly how to build up your knee strength in your workout routine by focusing on very specific movements and muscle groups. But I’m also giving advice for how to warm-up and cool down to better care for your knees for activities like hiking.

Do you want happy knees for years to come? Then be sure to tune in!!

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.

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!

Follow Megan on Instagram

Snacking on popcorn the evenings. Nighttime cravings for chocolate. Glasses of wine to wind down. That period between dinner and bedtime is frequently filled with poor food and beverage decisions. Decisions that you instantly regret and wish you had better control over.

Today, Liz Revilla is joining me on the show - Registered Dietitian and the manager of our Self Care Simplified FB group. With over 1,000 women in the group, the most common nutrition struggle mentioned is the nighttime snacking (and drinking).

In this episode, you’ll hear all about:

• Why nighttime snacking and those late evening cravings are so common among women
• What tactics do NOT work (in other words STOP doing these things!)
• What strategies really do work to help you curb the cravings once-and-for-all

If you need to get better control over your evening food habits, this episode is a must listen.

151. Stress and Sugar Addiction: How to Overcome Your Stressed Out Sugar Cravings

The Jumpstart 30 Program for Beginners - MOTHER’S DAY SPECIAL! Use code MOM23 at checkout for 10% off and a 5-pack of VIGEO minibands. Special expires Sunday, May 14th at 12pm PT.

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Are you nowhere near where you want to be on your health journey right now? Is it discouraging to look back at where your body used to be, and then to look forward at how far you still have to go?

In this shortie episode, I’m responding to listener Ashley’s feelings of frustration and discouragement: “Right now, I’m really fighting the mental battles of not being where I want to be in my health journey, and then struggling with the fact that I'm not where I used to be. I’m just feeling really discouraged about my body and don’t know what to do. Any encouragement that you might have for me would be great.”

If you resonate with this, tune in for a major dose of encouragement and inspiration to keep you moving forward.

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.

Ask Megan your burning question here

Jumpstart 30 - Megan’s signature 30-day fitness and nutrition program for beginners! Use code MOM23 at checkout by 5/14/23 for 10% off and a free pack of minibands!

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