Self Care Simplified

By Megan DahlmanHealth & Fitness Fitness

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Typical duration
47 min
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Self Care Simplified episodes

September 03, 2024 386. The Wake-Up Call - His Fitness Saved His Life (And other incredible stories!)
As a coach and trainer, it’s easy to get so focused on building muscle, tackling body fat and teaching healthy habits that I lose sight of the bigger picture. Until something comes along and puts it all into perspective.
Recently I received a text from a client that acted as that wake-up call. It reminded me that, yes, improving our fitness and nutrition is important, but creating lasting habits has a far greater impact than we realize.
This week I’ll tell you a story about Jim, a doctor in his 60s whom I have coached for 14 years. Jim’s commitment to building healthy habits was never more important than when he suffered a massive heart attack. Suddenly those habits may have been the difference between life and death.
And while it might sound dramatic, I hear similar stories all the time - how a client’s commitment to improved fitness helped prevent a major injury or ailment that could have proved devastating.
I want these stories and this episode to be encouraging for you, but also motivating. I know how fleeting motivation for exercising and eating healthy can be. But this is probably exactly what you need to hear today.

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Jumpstart 30 - ON SALE THIS WEEK ONLY! (September 4-6) Use coupon code FALL24 for 24% off!
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26 min
August 30, 2024 385. Are Creatine Supplements Good or Bad for Women Over 40?
There are all kinds of supplement options on the market - vitamins, powders, pills, gummies, drinks, shakes, and more. It’s hard to know what you need, what you don’t, what’s recommended, what’s a waste of money, and what’s even safe to use!
Laura had questions about one supplement in particular: “What are your thoughts on adding a creatine supplement? I’ve read that it can help improve strength and reduce some sports-related injuries.”
In this quick episode, we’ll discuss the ins and outs of CREATINE - what is it? What does it do? Is it a good option for women in midlife? Is it safe?
💥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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7 min
August 27, 2024 384. Nutrition Labels Simplified: What to Look for to Make the Healthiest Choice
The world of nutrition can be so confusing. And too often online “health experts” make things worse, scaring you about certain foods or ingredients, or convincing you that you need to perfect some dietary gymnastics to see results.
Even something as seemingly simple as navigating a nutrition facts label can be bewildering. Yes, checking nutrition labels can be helpful, but what if you’re actually checking the WRONG things?
In this episode, let’s dive into that confusing nutrition label. I’ll walk you through which specific things you should be looking for and which ones you simply don’t need to worry about. You may be surprised!
If you’re a woman in midlife who wants to have energy, a good metabolism, healthy body fat composition and even healthy joints, this episode can help you get there!

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Episode 376. Is Sugar Really That Bad?
Episode 370. Overcome Sugar Cravings & Processed Food Addiction with Mia Rigden
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits
The Jumpstart 30 Program for Beginners
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22 min
August 23, 2024 383. Can Your Body Type Change?!
Learning about the different body types - and discovering yours specifically - can be a total game changer! Suddenly so many things about how your body moves and responds start to make sense.
But is your body type, or somatotype, fixed or can it change over time?
Cheryl had this very question: “Can your body type change? When I was a teen, I would have identified as an ectomorph, very skinny. Now, many years later, I come out as an mesomorph. Is this possible?“
In this shortie episode, I’ll give a quick overview of the different somatotypes, and then we’ll discuss whether those can change over the course of your life.
💥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
Episode 288: What’s Your Body Type?
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8 min
August 20, 2024382. Leaning into Anxiety in Midlife: Finding Freedom & Growth with Mazi Robinson
Wrestling with anxious thoughts and feelings is not uncommon. But did you know that in midlife those feelings can be stronger than ever?
Your 40s, 50s, and 60s are full of changes and transitions. And in the midst of all those shifting internal and external dynamics, you might start to feel restless, anxious, irritable, and discontent - it can feel like you’re having a “midlife crisis”.
Joining us on the podcast today is Mazi Robinson. Mazi is licensed professional counselor who specializes in helping women discover their true voice as they navigate self worth challenges during life stage transitions, especially midlife.
Tune in as Mazi and I discuss:
WHY you might experience anxiety in your 40s and beyond, even if you’ve never wrestled with it before,

all of the different (and sometimes surprising!) ways that anxiety can manifest in your life,

and MOST IMPORTANTLY what you can do to have compassion and take care of yourself through the ups and downs of midlife.
If you’re needing some help understanding and navigating anxiety in midlife, as well as simple steps to begin mental and emotional healing, then this episode is for you!

More Resources & Links
Connect with Mazi Robinson at mazirobinson.com
Follow Mazi on Instagram at https://www.instagram.com/cultivateatlanta
Related to this episode: Listen to Episode 356. Is Stress Silently Killing You?
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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36 min
August 16, 2024 381. When is it Okay to Take Ozempic?
Everywhere you look these days people are touting the benefits of Ozempic or semaglutide for diabetes treatment or weight loss. But is it really the “magic bullet” everyone seems to think it is?
Listener Katie has a lot of question: “Hi, Megan, I would love to hear your thoughts on the new drug Ozempic. Do you feel there are some areas when it's okay for someone to take it? And I wonder how many people will take this drug who are not obese but just want to look thinner. I would love to hear your thoughts on the drug itself and, in your opinion, who should or shouldn't take it.”
If, like Katie, you’ve ever wondered about the possible benefits and drawbacks of Ozempic or a similar medication, 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.

More Resources
Here are some related episodes you should listen to:
Listen to episode 228. The Shocking Truth About Weight Loss
Listen to episode 216. The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
Listen to episode 300. When Should You Expect Results? Progress Reality Check
Ask Megan your burning question here
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8 min
August 13, 2024380. The Most Overlooked Cause of Your Back Pain
Do you have persistent, nagging back pain? Not totally debilitating, but it’s just there.
Maybe you’ve tried everything - getting a new mattress, changing your sleeping position, doing more yoga or seeing a chiropractor - but nothing helps and you’re beginning to feel frustrated and discouraged. How could you be doing everything right and still be in pain?
If back pain has got you down, then this is the episode for you! Tune in as we dive into:
the short-term and long-term effects of persistent back pain

the MOST COMMON reason for back pain and how to tell if this is your struggle

THREE solutions you can implement NOW to help get your back feeling better fast!
If back pain is keeping you from feeling your best, get ready for the unexpected solution that can make all the difference - no doctor’s appointment or chiropractor adjustment needed!

More Resources & Links
FREE 5-Day Glute Builder program - get started today!
Need a holistic approach to long-term back pain relief? Try the 30-day Back & Hip Fix program!
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24 min
August 09, 2024 379. Best Indicator of Your Health?
Sometimes the most frustrating part of making healthy changes is figuring out how to measure them. There are seemingly a million different tests and measurements out there, but which ones really matter?
Listener Bobbi Jo had the same question: “What is the best indicator of health? BMI? The scale? Or is it something else completely???”
If you’ve ever been confused or discouraged by all the different ways to measure “health”, then this quick episode is for you!
Take a listen as I give you a handful of diagnostic tests that give you real, important feedback in your health and fitness journey. As well as the measurements that are, frankly, poor indicators of good health.
💥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:
Here are some related episodes you should listen to:
Listen to episode 216. The Best Ways to Measure Your Progress (Especially if Weight Loss is Your Goal)
Listen to episode 300. When Should You Expect Results? Progress Reality Check
Ask Megan your burning question here
Follow Megan on Instagram
9 min
August 06, 2024 378. Ready to get back to a routine after a break? Avoid these common mistakes!
Maybe this summer hasn’t looked exactly the way you had hoped. Vacations, kids home from school, looser schedules, and just LIFE often get in the way of our healthy routines and best intentions. But with the end of summer on the horizon, the idea of a new season can feel like a fresh start.
But while restarting a routine is a great goal, HOW you restart a routine really matters.
On today’s podcast episode, I’m revealing THREE of the most common mistakes people make as they restart their healthy routines. We’ll discuss why these mistakes can be dangerous and what you can do instead to avoid making them!
If you’re ready to kickstart or restart some new routines this fall, and you want to avoid getting injured, burnt out, or finding yourself overwhelmed and wanting to give up, then this is the episode for you!
More Resources & Links
Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!
The Jumpstart 30 Program for Beginners
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
32 min
August 02, 2024 377. When to be Concerned About Joints “Popping & Crackling”
Of all the questions I get asked online, the most common is usually related to joint health and those pesky sounds joints make.
It’s typically something like this from listener Shay: “Hey Megan, sometimes my shoulder or hip pops when doing exercises. It’s not painful, but it sounds terrible! Is there a point at which I should be concerned?”
All that snap, crackle and pop can really sound like a problem - but is it?
In this quick episode I’ll walk you through an explanation of the anatomy of your joints and what’s causing all that creaking and cracking. And I’ll tell you which sounds are perfectly normal and which ones are actually cause for concern.
💥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
7 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…