We’ve always been told that strength training is what you do when you want to tone and build muscle, while cardio is what you do when you want to lose weight, especially excess body fat. But is that actually true? In this quick “Ask Megan” episode, I’m breaking down what your routine should look like if you want to see weight loss, and how the cardio vs. strength training pieces all fit together. Do you have a burning question that you need answered? I’d love to help you out for FREE! Just head ...
Jul 07, 2023•9 min•Season 6Ep. 15
Are you drinking your water WRONG? Of course you want to be healthy and feel your best, and drinking water is definitely part of that equation. But you’re probably making at least one of these 4 common mistakes when it comes to your hydration and drinking water!! In this episode, you’ll learn: What water does for your digestion, metabolism, cellular health, and more Why treating water as an afterthought has such a dramatic impact on all of your food choices The 4 most common water drinking mista...
Jul 04, 2023•23 min•Season 6Ep. 14
Can’t get your habits to sync up? For most women, focusing on good fitness habits means the nutrition habits take a back seat. And then as soon as you dial in your eating choices, you realize your exercise routine has fallen to the wayside. So frustrating! It’s like you’re bouncing back and forth and can’t make any progress. In this shortie episode, I provide tips on exactly how to dial in your fitness AND nutrition habits at the same time. This is the easiest way to make sure you’re prioritizin...
Jun 30, 2023•7 min•Season 6Ep. 13
Do you struggle with consistency and sticking to your routine? Most likely, you’ve got all the best intentions in the world and know what you SHOULD be doing - you just can’t stick with it! Don’t let yourself get too discouraged. Being consistent with a fitness and nutrition routine is one of the hardest things in the world to do. But we want to make it easier. In this episode, Liz Revilla joins me again as we discuss what works and what DOESN’T work when it comes to getting more consistent with...
Jun 27, 2023•29 min•Season 6Ep. 12
Headaches following a workout is unfortunately a fairly common thing. It’s often called an Exertion Headache or Exertional Headache, and can sometimes even trigger migraine symptoms. Podcast listener Marie reached out with this question: “Have you had anyone get migraines after exercise? I’m trying to figure out how to tweak workouts to not cause this, it’s super discouraging! I’m getting a migraine every time I exercise, it usually starts about 6-12 hours afterward then unfortunately lasts abou...
Jun 23, 2023•9 min•Season 6Ep. 11
Why is your muscle mass so important and what can you do to prevent muscle loss if you’re over 40? It’s extremely common to lose muscle mass as you age, and in some cases you might even be diagnosed with something called sarcopenia - an age related, involuntary loss of skeletal muscle mass and strength. It can begin as early as in your 40s and it’s one of the most important causes of functional decline and loss of independence in older adults. Muscle loss is extremely common, BUT it is NOT inevi...
Jun 20, 2023•32 min•Season 6Ep. 10
Summertime is here, and with it comes “Vacation Mode”! It’s so easy to accidently overindulge while you’re on vacation, whether it’s eating too much or drinking too much. Podcast listener Kathleen is traveling to a very hot part of the country and is anticipating a lot of food and beverages being consumed on her trip. She asks: “What advice do you have to stay on task and to just not go overboard?” In this shortie episode, I provide tips on exactly how to maintain your nutritional control while ...
Jun 16, 2023•9 min
Prepare to have your mind blown. If you want to consistently have deep, restful sleep every night, listen to this now! Dr. Matthew Brock is one of the most reknowned doctors of Sleep Medicine in the U.S. today. He’s helping us with questions like: What to do when you can’t fall asleep and/or when you can’t STAY asleep (and why this happens)? Why do we sometimes wake up several times a night? How much “deep sleep” do we need each night and how can we increase this “deep sleep” stage? Is it possib...
Jun 13, 2023•42 min•Season 6Ep. 258
Do you have a hip that pops, clicks or clunks when you move it? Especially when you’re on your back and your legs are up in the air? Often called “Snapping Hip Syndrome”, this hip issue can usually be completely fixable. This week, I’m answering listener Emily’s question: “Do you have any suggestions for tight hip flexors that click when I’m doing core work on my back, such as Pilates?” In this shortie episode, I provide tips on exactly: Why your hip clicks and if you should be concerned What ca...
Jun 09, 2023•7 min•Season 6Ep. 257
Walking is probably THE MOST COMMON form of exercise among women. But is it enough? Can having a consistent walking routine keep you feeling young and pain free? In this episode, you’ll learn the truth about walking - what it can do for your body and what it can’t do. You’ll walk away knowing EXACTLY where walking should fit into your fitness routine and how you can feel strong and healthy at any age! More Resources & Links The Jumpstart 30 Program for Beginners Need help getting started! Ge...
Jun 06, 2023•28 min
Can’t feel your abs firing and engaging when you do core exercises? This week’s question comes from listener Judy: “I can tell that my core is really weak, and I want to strengthen it because I know it’s causing a lot of issues for my back and for my hips. But it feels like whenever I do ab exercises, I just can’t feel those muscles firing. What am I doing wrong?” In this shortie episode, I’m breaking down: What’s actually required for a muscle to “flex” Muscle atrophy and what causes it The BES...
Jun 02, 2023•9 min
Whether your core muscles are weak or you have excess fat in the belly region, it’s common to feel like your midsection is a constant source of frustration and insecurity. If you want to know how to build a stronger core and lose the belly fat, this episode is for you! We’re talking about what works, what doesn’t work, common myths about training your belly, and how to finally experience confidence in your midsection. Liz Revilla is joining us on the show again today. She heads up our free Self ...
May 30, 2023•28 min
If you’ve been out of a fitness routine for while, it can be hard to know where and how exactly to start. How do you get some good, foundational exercises going again? What should you begin with? What should you NOT do? Listener Shawn sent this question in because it’s been a few years since she has exercised, and she wants to jump back in safely - setting herself up for long term success, not just a quick fix. In this shortie episode, I provide tips on exactly how to get started again so that y...
May 26, 2023•9 min
Gardening. Painting. Crafting. Music. Even horseback riding! Whatever your favorite hobby or activity, you want to be able to do it forever! It brings you so much joy and purpose, so it’s a devastating idea to think that you’d have to stop due to physical limitations. But your body aches, you can feel your posture falling apart, and you experience constant knots and kinks through your neck, shoulders, and back. On today’s episode, you’re going to discover EXACTLY what you can do to improve your ...
May 23, 2023•31 min
“I am struggling with sweet cravings, chocolate specifically. I was doing pretty well, but I’ve lost the motivation, I guess. I can’t seem to get enough sweets. Suggestions?” This question came from listener Barbara, and I bet she’s not alone. In this shortie episode, I’m giving you the tactic that works nearly every single time for curbing those sweet-tooth cravings. It’s a simple 3-step process that really does work. No deprivation or restriction involved! Do you have a burning question that y...
May 19, 2023•8 min
What if you knew you were doing ALL the right things, but your body seemed to have a mind of its own? You suddenly have terrible brain fog, body fatigue, joint pain, and dramatic weight gain. What on earth is happening? Today, Dr. Emily Kiberd, the founder of Thyroid Strong, joins us on the show. She personally has Hashimoto’s (a thyroid autoimmune disease), and she helps ladies living with thyroid issues learn how to exercise, eat well, and not experience that “1 step forward…3 steps back” feel...
May 16, 2023•33 min
If you need advice or tips on how to reduce pain and preserve your knees for your favorite activities, this is it! Pippa from South Africa loves to hike, but at 56 years old, her knees are starting to become a problem, especially on the downhills. In this shortie episode, I provide tips on exactly how to build up your knee strength in your workout routine by focusing on very specific movements and muscle groups. But I’m also giving advice for how to warm-up and cool down to better care for your ...
May 12, 2023•8 min
Snacking on popcorn the evenings. Nighttime cravings for chocolate. Glasses of wine to wind down. That period between dinner and bedtime is frequently filled with poor food and beverage decisions. Decisions that you instantly regret and wish you had better control over. Today, Liz Revilla is joining me on the show - Registered Dietitian and the manager of our Self Care Simplified FB group. With over 1,000 women in the group, the most common nutrition struggle mentioned is the nighttime snacking ...
May 09, 2023•27 min
Are you nowhere near where you want to be on your health journey right now? Is it discouraging to look back at where your body used to be, and then to look forward at how far you still have to go? In this shortie episode, I’m responding to listener Ashley’s feelings of frustration and discouragement: “Right now, I’m really fighting the mental battles of not being where I want to be in my health journey, and then struggling with the fact that I'm not where I used to be. I’m just feeling really di...
May 05, 2023•8 min
Do you LOVE the idea of having a good fitness and nutrition routine, but easily get thrown off when disruptions happen? Everyday disruptions can ruin your consistency and ultimately sabotage your progress. It can be so discouraging! In this episode, I’m sharing a paradigm shift that will help you continue to make forward progress with your health and fitness journey, even when life throws you curveballs. If you’re sick of struggling to stay on track, this episode is for you! Be sure to share thi...
May 02, 2023•23 min
It could be embarrassing or just downright uncomfortable, but feeling gassy and bloated after eating is the worst! Especially when you’re making a conscious effort to choose healthy foods. This week’s question comes from podcast listener Joy: “What can I do if some healthy foods don’t sit well? I have trouble eating certain foods, especially in the evening, because it gives me gas. Sometimes it’s painful, sometimes it’s embarrassing, but it’s just kind of cutting into life at the moment, and I’m...
Apr 28, 2023•8 min
Do you ever get pain at your very low back and even down into your hip and leg? Is it sometimes sharp, shooting pain? Or perhaps it’s deep throbbing pain? You may be experiencing sciatica, SI Joint dysfunction, or even piriformis syndrome. The good news is there are some simple things you can do for it! In this episode, I’m giving you a simple explanation of what might be going on to cause the pain, and (most importantly!) what you can do to get relief from today. Say goodbye to that debilitatin...
Apr 25, 2023•26 min
Have you been trying everything to lose the extra weight, and nothing seems to be working? Today, I’m tackling a question from a podcast listener named Jan. She’s 64, recently had a partial knee replacement and has a herniated disc. On top of it all, she feels like her weight has crept up over the years, and she’s trying so hard to get it off. What should she do? In this shortie episode, I’m sharing TWO THINGS that will give her (and you!) the weight loss break through that she’s looking for. Tu...
Apr 21, 2023•9 min
Did your mom have a direct impact on how you think about your body and the way you’ve treated it over the years? There is almost always a piece of that relationship that directly correlates to your own body image and the way you view food and exercise. And now, as a mom yourself, you want nothing more than to have a positive impact on your own kids’ body image, especially your daughter’s - whether they’re 5, 15, or 25. Dr. Michelle Deering is joining us today. She’s a nationally board-certified ...
Apr 18, 2023•32 min
The full fat vs. nonfat dairy debate can be really confusing. So it’s not surprising that podcast listener Kristi found herself in the dairy aisle at the grocery store, unsure about which type of Greek yogurt to buy. Kristi asks: “Should we be eating full-fat dairy or nonfat dairy? For example, between nonfat Greek yogurt and full fat Greek yogurt, which one is actually better? I just wasn’t sure, so I ended up buying both!” In this shortie episode, I’m sharing my own personal dairy preferences ...
Apr 14, 2023•8 min
Do you toss and turn at night? If so, there’s probably nothing you want more than a good, deep, restful night of sleep. But somehow you can’t get it and that’s taking a major toll on your body - probably more than you realize. In this episode, we'll be exploring the hidden consequences of poor sleep for women - from the emotional toll of insomnia to the impact of sleep deprivation on your physical body. But most importantly, we'll delve into one of the biggest challenges that many women face whe...
Apr 11, 2023•22 min
In this shortie Ask Megan episode, we’re tackling the question of “what exercise intensity is best for weight loss” - especially for perimenopausal and menopausal women. I’m breaking down the three different intensity levels and providing expert training tips on how to balance them to ensure that your workout routine is effective and safe. Whether you're a seasoned fitness enthusiast or just starting out on your fitness journey, you won't want to miss this advice. Tune in now! Do you have a burn...
Apr 07, 2023•9 min
Do you have big weight loss goals? Do you want to get rid of pain? Feel younger? Transform your fitness level? When you look at your goals, do you get instantly overwhelmed and think “I’m not good enough”? Cara Harvey is joining us today, and she is the guru when it comes to breaking down big goals, following through, and actually getting the results you want. Cara is a productivity coach, the host of “The Purpose Driven Mom” podcast and the author of The 15-Minute Formula. She coaches and teach...
Apr 04, 2023•31 min
Is cheese good a good source of protein? Today’s Ask Megan question is from listener Crystal, and she’s curious about cheese. Grabbing cheese sticks and cheese slices might be one of your go-to’s for a protein rich snack, but it might not be the best option. Or is it? In this shortie episode, I provide tips on exactly where cheese should fall in your daily diet and why. You may or may not agree, but this advice has helped countless women balance out their diets. Do you have a burning question th...
Mar 31, 2023•8 min
It’s a basic FACT: your body will feel stiffer, achier, and OLDER than necessary if you’re tight. But exactly which body parts should you be stretching? Which areas should you NOT stretch? And what are the best techniques (that you’re probably not doing) that improve your flexibility the most? In this episode, I’m sharing the expert secrets on exactly how to become more flexible and reduce your pain for good. Today wraps up this important series all about how you can feel young, energetic, vibra...
Mar 28, 2023•25 min
