Self Care Simplified

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

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

A lot of the changes that happen during midlife and menopause are widely discussed online and on social media - weight struggles, bone density issues, nutritional needs, hot flashes, belly fat, and hormonal shifts to name a few. But what about the challenges nobody talks about? Many women in midlife begin dealing with a bunch of “somewhat embarrassing” issues that can make them feel like their body is just not working properly anymore. Urinary tract infections, prolapse, low libido and other challenges with intimacy, can be really discouraging and impact quality of life. And they just aren’t talked about, so how do you know what to do? That’s where Dr. Kelly Casperson comes in! She’s a urologic surgeon and the author “You Are Not Broken”, as well as the host of the podcast by the same name. In this conversation, we’ll discuss: the pervasive feeling of 'brokenness' women often feel regarding their sexual and pelvic health the impact of societal norms on women's sexuality the significance of pelvic health in midlife the role of hormones in women's health and the often-overlooked condition of Genitourinary Syndrome of Menopause (GSM). If you’re needing encouragement to seek help and advocate for your pelvic health, this is it! More Resources & Links Grab Dr. Kelly Casperson’s Book “You Are Not Broken” Listen to Dr. Kelly Casperson on the “You Are Not Broken” podcast here Let’s Talk Menopause - Learn more about “Unboxing the Label” Interlude - Telehealth & Rx resources for peri-/menopause and beyond (try the code ‘notbroken’) Follow Megan on Instagram Follow Megan on YouTube Sign up for the free Weekly Jumpstart newsletter - Master your midlife health in 3 minutes a week!

Battling belly fat is one of the biggest challenges for women in midlife facing menopause. But what things should you be eating or avoiding to tackle stubborn belly fat? Emily has this very question: “Do high fat foods cause excess belly fat? And if not, which foods should I be paying the most attention to when it comes to getting rid of my belly fat?” In this shortie episode, I throw the question to Philip Pape, who we had on the podcast a couple of weeks ago. Philip weighs in on the correlation between food and belly fat - it might not be what you think! If you’re looking for some quick advice for tackling stubborn belly fat, Philip has some great advice! 💥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 Check out Philip’s Podcast “Wits & Weights” 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. Ask Megan your burning question here The Jumpstart 30 Program for Beginners Follow Megan on YouTube Follow Megan on Instagram

Almost everyone wants a smaller waistline or a way to reduce belly fat. But the problem is, a lot of the information out there online or on social media is flat-out WRONG. And even worse, it could be actively working against you causing injuries and real discouragement about your midsection. If you want to address your belly fat, but are feeling frustrated by what you see online, then this is the episode for you. We’re going to debunk THREE of the biggest MYTHS about core training. And then I’m going to leave you with the resources you need to effectively tackle your midsection and core strength now! More Resources & Links FREE 5-Day Core Tune Up Michael Ulloa on Instagram Episode 324. Menopausal Belly Fat & Why It’s Killing You Get The Weekly Jumpstart newsletter here for free! Follow Megan on YouTube Follow Megan on Instagram

Vibration plates are one of the newest trends to hit the market. But are they worth the investment? Several listeners submitted questions about vibration plates, including this one from Tanya: “Hi, Megan. I was wondering if you had any information on the vibration plates. I recently purchased one and I've used it a few times and I've heard they're really good for wellness and to add to your routine. So I'm curious what your thoughts are on them. The pros, the cons and everything. Thank you.” If you’ve wondered the same thing, then this quick episode is for you! We’ll take a look at the promised benefits of vibration plates and what the research actually says about their impact. And I’ll give you my two cents on whether you should add it to your fitness and wellness routine. 💥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

For years menopause has been shrouded in mystery and hushed conversations, mostly centered around hot flashes and unwanted weight gain. But thankfully the tides have turned and menopause is now getting the attention it has always deserved, largely thanks to Dr. Mary Claire Haver. Dr. Haver is a board-certified OB-GYN who is passionate about demystifying menopause healthcare. With over 4 million followers on social media, and a #1 New York Times Bestseller, The New Menopause, she’s helping millions of women in midlife learn about menopause and how to advocate for their own health. This week, with the help of Dr. Haver, we will debunk the myths and misconceptions surrounding menopause, and we’ll ask her those burning questions you’ve been dying to know the answers to. If there’s only one podcast episode you listen to all week, make it this one! More Resources & Links Follow Dr. Mary Claire Haver Grab “The New Menopause”, which is now a #1 New York Times Bestseller 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! The Jumpstart 30 Program for Beginners Megan’s revolutionary Back & Hip Fix 30-day program Follow Megan on YouTube Follow Megan on Instagram

Midlife can feel like a roller coaster. One day everything is going swimmingly - you feel good, loose and pain-free. And then you wake up the next day and BAM! Joint pain you’ve never had before. What is going on?! Listener Angela experienced the same thing: “I recently turned 48 and I feel like my joints are suddenly hurting all the time. I don’t feel like I’m doing anything different, and I refuse to believe that this is just part of getting older and there’s nothing I can do about it. So can you help explain why this might be going on and some options to help relieve this joint pain? I’m feeling it mostly in my wrists and my knees.” If you’re wrestling with the sudden onslaught of joint pain or you’re hoping to prevent it, then this quick episode is for you. We’ll talk about the reason joint pain flares up in midlife, and the action steps you can take NOW through movement and nutrition to help prevent it from slowing you down. 💥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! Inflammation Reset - Learn how to reduce inflammation naturally! Ask Megan your burning question here Follow Megan on YouTube Follow Megan on Instagram

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! Follow Megan on YouTube Follow Megan on Instagram

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

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 Follow Megan on Instagram

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

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! Follow Megan on YouTube Follow Megan on Instagram

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

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 Follow Megan on YouTube Follow Megan on Instagram