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

October 08, 2024396. Frozen Shoulder - Every Woman Needs to Know This!
Frozen Shoulder - ever heard of it?
It happens when the strong connective tissues that surround your shoulder joint become thick, stiff and inflamed, resulting in pain, stiffness, and limited range of motion. And while anyone can develop frozen shoulder, it’s significantly more common in women, particularly during midlife and menopause.
Whether you’re already struggling with the effects of frozen shoulder, or are hoping to avoid it all together, consider this episode your Healthy Shoulder Action Plan! Together we’ll dive into:
Breaking down “Frozen Shoulder” - including the three main stages and common symptoms

Why it’s so common in midlife/menopausal women

Prevention: what you can do NOW to help avoid developing frozen shoulder

Action steps to take if you’re struggling with frozen shoulder symptoms
Frozen shoulder pain and stiffness can be debilitating, but this episode will give you tools for healthy, happy shoulders!

More Resources & Links
The Weekly Jumpstart newsletter - BRAND NEW!! Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife. Sign up for free!
FREE Posture Masterclass - Improve your shoulder, upper spine & posture health with simple, everyday moves!
Episode 368. 4 Common Mistakes to Avoid that Cause Shoulder Pain
The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine!
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21 min
October 04, 2024 395. The BEST Exercises to Open Tight Shoulders and Chest Muscles
Lots of things in our lives - both small and large - can affect how our bodies move and feel. For example, everything from something as seemingly simple as poor posture to something as dramatic as a major surgery can create ongoing pain and tightness in your shoulders and chest.
What’s the best way to find relief?
Listener Jill went through a life-altering surgery, and months later is still feeling the effects of it: Nine months ago, I had to have a double mastectomy, and because of the surgery and subsequent scar tissue, my chest and shoulders always feel so tight, and I don’t know what to do for it. Are there any exercises that you would recommend that would help open up and release these muscles?”
If, like Jill, you’re experiencing muscle tightness in your chest and shoulders, whether because of surgery, injury or just years of poor posture, then this quick episode is for you. I’ll walk you through the FOUR keys for combatting muscle tightness, including specific stretches and exercises to help you find relief fast!
💥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
The Weekly Jumpstart newsletter - BRAND NEW!! The best weekly resource for women in midlife to gain simple, actionable ideas to move smarter and live stronger. Sign up for free!
FREE Posture Masterclass - Learn the BEST moves to improve posture & release upper body tension.
Ask Megan your burning question here
Follow Megan on YouTube
Follow Megan on Instagram
8 min
October 01, 2024 394. Fat Loss Plateau? How to Personalize Your “Fat Loss Phase” with Philip Pape
Let’s say you’d really like to experience some fat loss, because right now you just feel stuck.
Maybe you’ve got some healthy habits in place - you’re exercising more, you’re eating better - but you’re just not experiencing the fat loss the way you want. What should you do?
Philip Pape - the “physique engineer” - is joining us on the show this week to tackle this very question! He’s helped countless individuals in their 40s, 50s and beyond transform their bodies by building muscle, losing fat, breaking through plateaus, and optimizing their hormones and metabolism.
On this week’s episode, Philip and I are talking all about the “fat loss phase” - what that should look like, and more importantly, what that should look like for YOU, personally. We’ll dive into the difference between weight loss and fat loss and the importance of maintaining muscle mass, and we’ll discuss the realistic and sustainable rate of fat loss, as well as the need for individualized approaches.
If you feel like you’re doing everything right, but your fat loss has stalled out, then this is the episode for you!

More Resources & Links
Check out Philip’s Podcast “Wits & Weights”
Macrofactor app - Use coupon code WITSANDWEIGHTS to extend your free trial by another week!
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
The Jumpstart 30 Program for Beginners
Follow Megan on YouTube
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30 min
September 27, 2024 393. When to do Static vs. Dynamic Stretching?
Stretching is such an important - and often overlooked - part of a healthy fitness routine. It can prevent injury, improve flexibility and mobility and promote active recovery. But what kind of stretching is best? And when should you do it?
Listener Laurie asks: “Hi, Megan. I'm curious to learn, when is it most appropriate to use static stretching versus dynamic stretching? Thank you so much for sharing your knowledge with your podcast. I really appreciate it.”
In this quick episode, we’ll talk about the difference between static and dynamic stretching, the benefits of each kind, and when and how to incorporate them into your fitness routine for maximum effectiveness!
💥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
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
Register today! Get started with Megan’s Jumpstart 30 program for beginners!
Ask Megan your burning question here
Follow Megan on Instagram
7 min
September 24, 2024392. How to Start Strength Training & Lifting Weights
If you’re in midlife, you’ve probably heard that strength training is really important for your overall health. But figuring out what to do and how to get started can feel so daunting!
Listener Sherry had this same problem. And her question was so good, I thought it deserved a full-length episode:
“Hi, this is Sherry. I'm wondering where to start on a strength training program. I am 53 years old and I'm in fairly good shape, but not sure where to find a strength training program that I can find and take on the road with me that's short and convenient.”
If you’ve found yourself in a similar situation - knowing you need to start strength training, but having no idea how to get started - then this episode is for you!
This week we’ll discuss:
why you should shift from cardio-focused workouts to strength-focused workouts

the THREE key components of a good strength training routine

TWO strength routines you can do TODAY, with or without equipment
If strength training has been on your radar, but you just didn’t know where to start, this episode will give you everything you need to get started TODAY.

More Resources & Links
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
The Jumpstart 30 Program for Beginners - Start here for an easy, daily strengthening routine!
The Getstrong 30 Program - The 3rd program in the Jumpstart series, introduction to weights!
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Follow Megan on Instagram
32 min
September 20, 2024 391. Are You Getting Enough Omega-3’s?
Have you ever wondered about omega-3’s? What are they? What do they do? Where do they come from? Are they important and am I getting enough?
Listener Jennifer had the same questions: “How do I know if I am getting enough omega-3 fatty acid in my diet? Is it harmful to get too much? I have GERD and I'm afraid of exacerbating that problem. Can you also recommend a good omega-3 supplement?”
In this quick episode, I’ll give you an overview of omega-3’s - what they are and their AMAZING health benefits. Then I’ll breakdown all the ways you can get more of them in your diet.
💥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
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
The Jumpstart 30 Program for Beginners
Ask Megan your burning question here
Follow Megan on Instagram
9 min
September 17, 2024 390. 3 EASY Exercises to Get Better Sleep Tonight
We’ve all read about the importance of a good evening wind down routine. You know the drill - maintain a consistent bedtime, turn off your screen, dim your lights, avoid caffeine, etc. But how many nights do we find ourselves tossing and turning long after the lights have gone off? Or waking in the middle of the night unable to drift back to sleep?
What you may be missing is a quick bedtime routine that you can do, maybe even on your bed at night, that will help ease your joints and your muscles and help your mind wind down.
This week we’ll do a quick recap of WHY getting good quality sleep is so important, especially for women in midlife. Then I’m going to walk you through three simple exercises that take about 5 minutes, and that you can do from the comfort of your own bed. Get ready for a better night of sleep and a more refreshed morning!

More Resources & Links
The Weekly Jumpstart - GET ON THE LIST!! Brand new free newsletter for women over 40 - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger as a woman in midlife.
FREE 5-Day Glute Builder Program eases back and knee pain and builds glute strength!
Related Episode: 240. Can’t Sleep? The Hidden Consequences of Poor Sleep for Women
Related Episode: 258. Unlocking the Secret to Better Sleep
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27 min
September 13, 2024 389. The BEST Exercises for Osteopenia and Osteoporosis
There are plenty of health concerns out there that start creeping up in midlife. But what about the ones that sneak up on us without us even realizing it?
Listener Cami asks: “I just had my first Dexa Scan and it showed Osteopenia and one spot of Osteoporosis on my left femoral neck! What exercises are appropriate for this diagnosis?”
In this shortie episode, we’ll talk Osteopenia and Osteoporosis, often called “the silent disease” because you can’t feel it happening. I’ll tell you the exercises you can start doing now, as well as the things to avoid, to help prevent more bone loss and reduce your risk of injury.
💥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
Register now - Megan’s Jumpstart 30 program for beginners!!
Ask Megan your burning question here
Follow Megan on Instagram
9 min
September 10, 2024388. How to Prevent Osteoporosis and Reverse Bone Loss
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
September 06, 2024 387. “Pain in the Butt?” Do These Exercises for Piriformis Pain
Lots of things in life can be a “pain in the butt” - but what do you do when you have LITERAL pain in your butt?
Long-time listener Kim asks: “What are some good stretches for piriformis pain? I have had a constant ‘pain in the butt’ for years.”
If you too wrestle with piriformis pain - or “pain in the butt” - then this quick episode is for you. I’ll teach you where the piriformis muscle is located - a small muscle with a BIG impact - and we’ll discuss HOW it gets aggravated, and what to do when it does.
💥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 Glute Builder program!
Ask Megan your burning question here
Follow Megan on YouTube
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…