Self Care Simplified

Megan Dahlman
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  • FITNESS
  • UPDATED TWICE WEEKLY
Self Care Simplified

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!

  1. 15 MIN AGO

    410. Dealing with Setbacks & Finding a Way Forward - The Encouragement You NEED!

    See if this sounds familiar: you’re making some positive changes, getting into a good rhythm with your workouts, and starting to see results. When suddenly you hit an obstacle everything comes to a screeching halt. If you haven’t had this experience yet, I promise that eventually you will. What do you do? In this episode, we’re going to deep dive into the THREE biggest obstacles you might face in your fitness journey, and I’ll give you both encouragement and real, actionable steps to help you overcome these setbacks. Trust me, challenges will come, but with perspective and a plan you can come out the other side even stronger! More Resources & Links The Jumpstart 30 Program for Beginners - Get started with the guidance & support that you need! The FREE Weekly Jumpstart newsletter - Master your midlife health in just 3 minutes a week Follow Megan on YouTube Follow Megan on Instagram

    28 min

  2. 5 DAYS AGO

    409. Pelvic Floor Exercises for the BEST Pelvic Surgery/Hysterectomy Outcome

    Last week we had Dr. Sara Reardon, also known as The Vagina Whisperer, on the podcast talking about prolapse and pelvic floor health in midlife. This week she’s back to answer your burning questions! Mara asks: “I am having a vaginal prolapse and hysterectomy surgery. What exercises can I do before surgery to help recover quicker? Exercises after?” Tune in as Dr. Reardon provides advice on the best way to prepare for pelvic surgery or a hysterectomy to help you have the best outcome and recovery! 💥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 406. Prolapse & Pelvic Floor Strength in Perimenopause & Menopause with Dr. Sara Reardon Download Sara’s FREE Perimenopause & Menopause Pelvic Floor Guide here! Follow Sara Reardon “The Vagina Whisperer” on Instagram Ask Megan your burning question here Follow Megan on Instagram

    4 min

  3. 19 NOV

    408. Got PAIN? Figuring Out What’s Causing Your Pain

    Muscle soreness, tendinitis, arthritis, and even nerve pain - if you’ve got pain somewhere in your body, you’re definitely not alone. In fact, the questions I get asked the most have to do with pain: In this episode we’re going to cover the 4 most common types of pain you’re likely to experience in your strength and conditioning journey, how to address each one and how to avoid future pain. And while a single podcast will never take the place of a trained medical professional, I hope it might shed some light on what’s going when you feel pain and how you can work to reduce your pain in the future. More Resources & Links Episode 319. 3 Simple Hip Mobility Exercises for Hip Osteoarthritis The Back & Hip Fix Program - Significantly decrease your back and hip pain in 30 days! The Jumpstart 30 Program for Beginners - Improve your strength, mobility & general conditioning in 30 days! 💪 FREE Weekly Jumpstart Newsletter - Subscribe to the Weekly Jumpstart newsletter for simple fitness, nutrition & mindset tips specifically for women 40+! Follow Megan on YouTube Follow Megan on Instagram

    28 min

  4. 15 NOV

    407. Should You Force Yourself to Eat a Meal When You’re NOT Hungry?

    One of the often-repeated nutrition tips I give women all the time is: “If it’s a mealtime, eat. If it’s not a mealtime, don’t eat.” But what if, because of time, habit or lack of hunger, you’re just not a breakfast person? Listener Tessa had this same question: “I struggle to eat in the mornings some days. I’m just not hungry until late morning and I feel sick if I force myself to eat. I’ve heard you say not to skip meals, but what should I do in this situation?” In this quick episode, we’ll discuss why skipping breakfast can derail your nutrition for the whole day, the benefits of getting a jumpstart on your nutrition early and even breakfast ideas for the non-breakfast person. 💥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 FREE! The Weekly Jumpstart newsletter! Master your midlife health in just 3 minutes a week! Ask Megan your burning question here Follow Megan on Instagram

    9 min

  5. 12 NOV

    406. Prolapse & Pelvic Floor Strength in Perimenopause & Menopause with Dr. Sara Reardon

    As if midlife didn’t bring enough changes to worry about, you suddenly get hit with pelvic floor problems. What in the world? Prolapse, UTI’s, bladder leakage…these issues can come out of nowhere in midlife and be really debilitating. To help us navigate pelvic floor health we’ve got Dr. Sara Reardon, also known as the Vagina Whisperer, back on the podcast this week. Dr. Reardon is sharing some really helpful tips on how to keep your pelvic floor strong and functioning well through perimenopause and well into your post-menopause years. Together we’ll discuss: why women start having more UTIs, bladder issues, painful sex and prolapse in midlife how hormonal changes affect pelvic floor issues hormone therapy and the benefits of seeing a pelvic floor therapist. things you can do proactively to help prevent and manage these issues If you want to avoid spending the last few decades of your life needing pads, adult diapers and even prolapse surgery, then you’re not going to want to miss this episode! More Resources & Links Download Sara’s FREE Perimenopause & Menopause Pelvic Floor Guide here! Follow Sara Reardon “The Vagina Whisperer” on Instagram 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! Sign up for the Free Weekly Jumpstart Newsletter - Your go-to resource for simple, actionable ideas to help you move smarter and live stronger in midlife! Follow Megan on Instagram

    32 min

  6. 8 NOV

    405. Should an EFFECTIVE Workout Make You Sore?

    What’s the true indication of an effective workout? Is it sweat? Breathlessness? Soreness? How can you know if you’re truly doing enough? Listener Tessa wondered this same thing: “If I don’t feel sore after a workout, was it still effective? Should I have worked out harder?” In this quick episode, we’ll talk about muscle soreness - why it happens and what it actually going on in your muscles. And we’ll discuss different kinds of workouts that might not tax your muscles the same way, but are just as important to your overall 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 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! The Jumpstart 30 Program for Beginners Ask Megan your burning question here Follow Megan on YouTube Follow Megan on Instagram

    7 min

  7. 5 NOV

    404. Can Specific Exercises Lower Blood Pressure?

    High blood pressure, or hypertension, is not a small problem. In fact, according to the CDC, approximately 48% - and 55% of adults ages 40-59 years old - have high blood pressure. And unchecked, it can increase your risk of stroke, heart attack and heart failure. In addition to medication, there are lifestyle changes that can positively impact your blood pressure, including eating healthier, reducing stress, focusing on quality sleep and prioritizing regular physical activity. But can specific exercises or exercise strategies help lower your blood pressure? Great question! In this episode I’m going to walk you through THREE types of exercises that have been clinically proven to help lower blood pressure. Along with managing your stress, nutrition, good sleep, and regular exercise, these simple daily exercises can really bring down your blood pressure and improve your overall health! More Resources & Links Podcast Episode 356. Is Stress Silently Killing You? Podcast Episode 280. How To Combat Menopause Weight Gain and Belly Fat Article about lowering blood pressure through exercise Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners FREE Weekly Jumpstart Newsletter - All things fitness and health for women over 40! Follow Megan on Instagram

    25 min

  8. 1 NOV

    403. Kettlebells vs. Dumbbells - Which is Better?

    If you’re starting to stock a home gym, it can be easy to get confused about which equipment you need and which you don’t. Take weights for instance. With all the options available, how do you know where to start? Listener Christina asks: “Kettlebells or dumbbells? Do you have a recommendation on what would be best to purchase?” In this quick episode, I break down the differences in the two options, why I might use one over the other, and my recommendations for which ones are the best to start with. 💥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! Ask Megan your burning question here Follow Megan on YouTube Follow Megan on Instagram

    7 min
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About

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!

Information

  • Creator
    Megan Dahlman
  • Years Active
    2019 - 2024
  • Episodes
    414
  • Rating
    Clean
  • Copyright
    © Megan Dahlman
  • Show Website
    Self Care Simplified

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