376 episodes

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 everything, this podcast will be a breath of fresh air! Self Care Simplified meets you right where you’re at, giving you simple, sustainable tips so you can feel fully functional and pain-free—in your 40s, 50s, 60s and beyond. If you're looking for expert self-care advice combined with grace-filled motivation to help you feel your physical best, this is it!

Self Care Simplified Megan Dahlman

    • Health & Fitness
    • 4.6 • 10 Ratings

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 everything, this podcast will be a breath of fresh air! Self Care Simplified meets you right where you’re at, giving you simple, sustainable tips so you can feel fully functional and pain-free—in your 40s, 50s, 60s and beyond. If you're looking for expert self-care advice combined with grace-filled motivation to help you feel your physical best, this is it!

    372. How to Reduce Knee Pain & Build Healthy Knees for Life

    372. How to Reduce Knee Pain & Build Healthy Knees for Life

    At some point, all of us wrestle with knee pain. Whether we’re squatting down to pick up a kid, taking long walks or simply climbing the stairs, knee pain can seem to come out of nowhere and can completely disrupt your life.

    In fact, approximately 25% of adults struggle with frequent knee pain - the kind that can limit function, reduce mobility and dramatically impair your quality of life.

    But it doesn’t have to be this way! While knee pain is common, it is also avoidable - and I’m going to tell you how.

    In this week’s episode I will walk you through the four primary triggers of knee pain - they will probably surprise you! Then we’ll dive into the the things you should STOP doing, as well as THREE specific things you should START doing to build healthy, mobile, pain-free knee joints.

    If knee pain is something you struggle with, even occasionally, or you’re hoping to avoid it altogether, then this episode is for you!



    More Resources & Links




    FREE! 5-Day Glute Builder program

    FREE 5-Day Core Tune-Up program

    Follow Megan on YouTube

    Follow Megan on Instagram

    • 30 min
    371. What to Do About Heel Pain?

    371. What to Do About Heel Pain?

    At some point, aches and pains feel like a fact of life - and some can be more disruptive than others. Take foot pain, for example. What do you do when every step you take hurts?

    Listener Lize has this very struggle: “I have noticed that I am getting aches and pains in and around my heels. Is it plantar fasciitis? Tendonitis? What should I do about this?”

    In this shortie episode, we dive into all things heel pain: what planter fasciitis IS and what it ISN’T, how to treat it when it flairs up, and ways to prevent debilitating heel pain in the first place.

    💥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

    Listen to Episode 334. I Walked 66 Miles Without Any Foot Pain: Here’s How

    Ask Megan your burning question here

    Follow Megan on Instagram

    • 7 min
    370. Overcome Sugar Cravings & Processed Food Addiction

    370. Overcome Sugar Cravings & Processed Food Addiction

    Elevated blood sugar, diabetes, high cholesterol - growing health concerns that are probably on your radar. Yet figuring out how and what to eat to help address these issues can feel so stressful and overwhelming.

    To help us break it down, I’ve invited Mia Rigden to join me on the podcast. Mia is an LA-based nutritionist, trained chef and the author of multiple cookbooks and nutrition guides that are absolutely gorgeous. She’s helping people demystify wellness trends and learn to love nutrient-dense foods, so they can improve their health AND avoid stressing out about food choices.

    Tune in this week as Mia and I dive into:


    Why balancing blood sugar is as much about what you DO eat, as what you DON’T eat.
    How your breakfast impacts your all-day cravings.
    Intermittent fasting - is it helpful and how to do it.
    Uncovering the root cause of sugar cravings and how to get them under control.

    If you’re looking for guidance on tackling cravings and addressing health concerns with nutrition, then this episode is for you!



    More Resources & Links

    Learn more about Mia Rigden on her website here!

    Grab her beautiful cookbook Foodwise

    100 High Protein Breakfast Ideas

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

    Follow Megan on YouTube

    Follow Megan on Instagram

    • 32 min
    369. Does Inflammation Affect Cortisol?

    369. Does Inflammation Affect Cortisol?

    In so many ways, our bodies are like a symphony. A delicate balance of “instruments” that, when they work together, keep us functioning at our best. But what happens when part of the symphony gets out of balance?

    Let’s take the hormone cortisol for example. Listener Dessa asks: “I just listened to your episode on inflammation (Episode 348), and I’m curious - does inflammation affect cortisol? How do we decrease cortisol? What are triggers for cortisol?”

    In this quick episode, we’ll dive into the delicate hormone “symphony” playing in our bodies, and what happens when it becomes unbalanced. We’ll discuss the relationship between cortisol and inflammation, and I’ll give you the tools you need to lower your cortisol levels and help reduce inflammation.

    💥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

    Great article on cortisol

    Episode 356. Is Stress Silently Killing You?

    Ask Megan your burning question here

    Follow Megan on Instagram

    • 7 min
    368. 4 Common Mistakes to Avoid that Cause Shoulder Pain

    368. 4 Common Mistakes to Avoid that Cause Shoulder Pain

    Did you know that your shoulder is the most complicated joint in your body? And probably one of those you don’t think about until something goes wrong.

    Frozen shoulder, impingement syndrome, rotator cuff tears - all debilitating shoulder issues, and also totally preventable. But most women are going about it all wrong.

    In this episode, you’ll learn what you should be doing NOW to create really healthy shoulders. I’ll breakdown four common shoulder mistakes you’re probably making without even realizing it. And I’ll give you the tools to avoid these mistakes and build healthy, strong and mobile shoulder joints.

    If shoulder pain has sidelined you in the past, or you know you want avoid it in the future, then this episode is for you!



    More Resources & Links

    Grab the FREE Posture Masterclass Here!

    Research article on Frozen Shoulder

    Follow Megan on YouTube

    Follow Megan on Instagram

    • 24 min
    367. Carb Cycling, Macro Counting, Intermittent Fasting - Is It For YOU?

    367. Carb Cycling, Macro Counting, Intermittent Fasting - Is It For YOU?

    You don’t have to spend much time online to see lots of different nutritional strategies for fat loss. But which ones work and which ones are a waste of time? Are any of them worth the effort?

    Listener Courtney wondered the same thing: “I’ve been seeing a lot of programs out there that really hype up carb cycling, dialed-in macro counting and intermittent fasting, and I’m getting confused. Can you debunk these if they’re not good or would these methods actually help with fat loss?”

    In this shortie episode, we’re going to talk about eating as a skill. I’ll walk you through beginner, intermediate and advanced level eating skills, and the simple “beginner” habits you should start with before you jump to more advanced options.

    💥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 Jumpstart 30 Program for Beginners

    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

    Ask Megan your burning question here

    Follow Megan on Instagram

    • 7 min

Customer Reviews

4.6 out of 5
10 Ratings

10 Ratings

Jen from Australia ,

So motivating!

I have just started listening to Megan’s podcasts after following her for a while on Instagram. I have found them so informative with positive tips on a variety of topics. I am now about to start my strength training this week and already shared the podcast with two of my friends. Thanks Megan for your inspiring work xx

Aussie Sharon ,

Fitness and faith

Listening to Strong Mommas is like having your fitness coach in your ear each week in the most encouraging and motivating way! I love how Megan mixes faith with fitness in a holistic approach that’s achievable for the everyday busy mum. Avoiding fad diets and unrealistic exercise programs that punish your body, instead teaching small step lifestyle changes and mindset shifts to make being strong and healthy a reality and sustainable! Her co-host and husband Scott keeps it real and adds laughs so I can get away listening to it in the car with my hubby too.

Kimberley Diamond ,

Game changing perspectives on body image and fitness

Listening to this podcast has been a game changer for me, especially in this season of my life. As a mum of a child recently diagnosed with cancer, taking care of my body (and in return my mind!) has been a necessity so that I can be at my best for my daughter. Taking care of my body has never felt more achievable with the practical and achievable mindset that Megan promotes. The 'all or nothing' has never worked for me and I haven't seen it work sustainably for those around me either. It makes much more sense to start small and build up from there. I absolutely love the biblical perspective of body image and self acceptance that Strong Mommas promotes, it has helped me to have a much healthier view of myself. Thank you Megan for the way that you are encouraging and teaching women to thrive as who they were created to be, and for promoting a pragmatic view of health and fitness, not one simply focussed all on looks.

Top Podcasts In Health & Fitness

The Imperfects
Hugh van Cuylenburg, Ryan Shelton & Josh van Cuylenburg
Huberman Lab
Scicomm Media
On Purpose with Jay Shetty
iHeartPodcasts
Ladies, We Need To Talk
ABC listen
But Are You Happy?
Mamamia Podcasts
Feel Better, Live More with Dr Rangan Chatterjee
Dr Rangan Chatterjee: GP & Author

You Might Also Like

Well Beyond 40
JJ Virgin
A Certain Age
Katie Fogarty
Fast to Faith: Weight Loss & Hormone Support for Women Over 35
Dr. Tabatha
The Flipping 50 Show
Debra Atkinson
Everyday Wellness
Everyday Wellness: Cynthia Thurlow, NP
The Optimal Body
Dr. Jen Fraboni & Dr. Dom Fraboni