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Megan Dahlman, a trainer, nutrition coach, and Christian mom, is on a mission to change the conversation about fitness and nutrition. In a culture that's obsessed with "gym-selfies" and the number on the scale, this podcast will be a breath of fresh air! Self-Care Simplified is for Christian moms that want to be equipped and encouraged to take simple steps towards the healthy life you want for yourself and the people you love. Welcome to Self Care Simplified!
 
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What does meal planning, vacation workout tips, and the daily splurge battle all have in common? These are all real struggles that real moms are battling on a daily basis. Today, I’m letting Jen, Janelle and Katie ask me what they need help with the most, and you get to listen in as I coach them through some solutions to try. If you find yourself g…
 
If you don’t already know her, it’s about time you do. On Instagram, she’s @veggiesandvirtue, but in real life she’s Ashley Smith - a pediatric dietitian and mom of three that has the natural gift of sweeping into frustrated families and helping smooth out the entire mealtime process. Trying to feed our kids healthy foods can be so stressful and fr…
 
(Check out our makeover!!) You have BIG dreams this year - dreams that this is the year that you finally reach your goals and have confidence in your body. You dream about finally knowing what it feels like to be healthy. You dream about having self care habits that are effortless and automatic. But with these big dreams comes some big fears. And u…
 
I know that you’ve got big goals and plans for the new year, and you’re excited right now! But how are you going to keep that drive alive and stay motivated long enough to hit your goals? Honestly, the answer might surprise you. Today I’m going to teach you the simple things that matter the most when it comes to your motivation. I’ll even share the…
 
What should you do when your sweet tooth is a monster and those sugar cravings are getting out of control? Should you resist the treats all together? Or eat lighter, sugar-free versions of them? What’s the best strategy?! Your goal should not be to try and totally avoid sugar all together. But it’s important that you put some strategies in place to…
 
These BIG health mistakes are exactly why we end up wanting to do a major health and habit overhaul in January. I’ve been coaching and working with women, and moms in particular, long enough to know that if you can be on your guard against these common exercise and nutrition pitfalls during the holidays and pay a little extra attention this season,…
 
Need some great ideas for your Christmas list? Look no further! Everyone’s always asking me for recommendations for workout equipment, workout clothes, and other gear - so it gave me an idea. Let me help you create a Christmas list of all of my favorite things… equipment, clothes, books, journals, and even some other ideas so that you can ask for s…
 
I’ll be honest - I can set extremely high expectations for myself and try to be a perfectionist at times, and I bet I’m not the only one here. Most moms have these tendencies in their life - whether that’s cleanliness and organization, or trying to be a perfect mom to their kids, or trying to do their workouts perfectly. The problem is that when we…
 
Why is it so hard to squeeze in a workout? Well, for a multitude of reasons! For starters, it can be a huge time commitment and a disruption in your daily routine. Plus, it can be an intimidating mental ordeal, especially if you’re just beginning. But since finding the time to workout is a struggle for nearly 100% of moms, this episode is going to …
 
Are you in a really hard season right now, maybe a deep crisis that’s creating severe anxiety, depression and spiraling thoughts, and your faith is being challenged more than you ever wanted? If so, it’s probably also impacting the way you think about your body and how you take care of it on a regular basis. Instead of feeling the pressure to keep …
 
“Eating healthy is so expensive!” It’s a common complaint for anyone trying to grocery shop for healthy food. There’s a belief that if you’re going to commit to eating healthier, you better be prepared to spend more money. But that’s simply not true. In this episode, you’ll learn 7 simple tips to help you grocery shop for healthy foods with your bu…
 
I’m a huge fan of yoga - the body awareness, the balance, the breathing, the flexibility. But while I’m a professional strength coach and I love practicing yoga myself, I’ll be the first to admit that I am NOT a yoga instructor. So, today I have the pleasure of interviewing Lisa Johnston, an experienced yoga instructor that has incredible insight o…
 
Ok, so you’ve put on a few extra pounds, and you don’t like how it feels. You lack energy, you don’t feel healthy, and you’re not at your best. But as soon as you try to make some changes, it doesn’t budge. What gives? In Part 2 of this two-part mini-series, we’re troubleshooting your exercise, sleep, stress and hormones. I want to help you get to …
 
Somehow, you’ve put on some weight (maybe more than you’d like to admit), and you’re not how you got here...but you certainly don’t want to stay here. Deep down, you know it’s not just about the scale, but it reflects how you FEEL about your body right now. And you don’t like it. So you’ve been trying to make some changes, but for some reason the s…
 
Are you a stay at home mom or a working professional (or both!) and feel like you’re constantly struggling to find the time for self care? You have so many tasks to accomplish every day, and so your own body usually comes dead last. It’s the same ‘ol story, but you KNOW that you’re not your best self when you’re rundown. You want to be taken care o…
 
Cardio. Love it or hate it, most moms feel compelled and obligated to make sure to do some form of cardio with their workouts. Maybe cardio is your main form of exercise, like running or the elliptical. Or perhaps it feels like it’s the easiest thing to do or the thing that’s going to make the most impact if you want to lose weight and get in bette…
 
Are you ready to have your socks blessed off? We’re going way back into my past and meeting one of my best college friends, Sarah Simon - the watercolor artist behind The Mint Gardener. Since college, we both have gone in different directions - I’ve obviously pursued fitness and nutrition coaching, and she has pursued art. But our hearts are eterna…
 
One major regret I have in life is not training my body properly when I was first postpartum. I did nothing specific to encourage my body to heal properly, and I even did things that made the situation worse. I didn’t fully understand Diastasis Recti, pelvic floor health, and the needs of postpartum moms...but I do now. (And it’s never too late to …
 
Are you drowning in mom-life right now? When you’re a mom, there are so many things that feel out of your control. Your days are chaotic and you can’t seem to get a foothold on any of your well-intentioned plans. Especially with your body. And it can become really discouraging - particularly if you’re pregnant, nursing and have tiny ones hanging on…
 
Ask Me Anything! In this episode, I’m tackling some of your most burning questions about fitness and nutrition. But we’re doing it differently this time - you’re going to hear from real moms with very real struggles as they put me directly on the spot in real time. So fun! First, weight loss. You’ll hear from Lindsey, who has witnessed her weight c…
 
Do the words “overwhelmed, exhausted, or burnt out” hit close to home? You might be the mom who overwhelms yourself by trying to tackle lofty health and fitness goals and set extremely high expectations, only to burnout, give up and feel like a failure. Or...you could be so rushed in family life [activities, responsibilities, etc.] that you have ze…
 
It’s so hard to feed your kids healthy meals and snacks when you’re busy and on the go! You might even have picky eaters that eat Easy-Mac and Go-gurt for lunch more times than you’d like to admit. So, my 10-year old son Calvin and I would like to help you out! On today’s episode, Calvin and I are giving you lots of excellent ideas for healthy brea…
 
Summer’s gone and I bet you’re getting a burst of that back-to-school motivation to get back into a routine and prioritize your workouts and eating habits again. But I’d hate for you to make all the same mistakes that most women make when starting back up - because if you do, you’ll crash and burn and have a horrible experience. Not fun. Going too …
 
For most people, either the fitness or the nutrition aspect is easier, but rarely are both components natural. For Emily, she always gravitated towards sports, weightlifting and running. Being consistently active is natural and so easy. But good nutrition? Not a chance. Eating healthy has always been a challenge for her… one that she has learned ho…
 
Exercise was always a struggle for her. Eating healthy came easy, but working out did not. It felt like punishment - a constant game against the food she ate and her body that she was trying to change. Until one day, her mindset shifted and she achieved the unimaginable: consistency and joy with exercise. In this episode, I’m introducing you to Liz…
 
Does your daily routine feel like a disorganized mess? If so, you’re not alone. You’re having to juggle multiple tasks and responsibilities, not to mention trying to fit in healthy meals, a daily workout, and other self-care habits...which usually get shoved to the wayside. You crave a routine that keeps you organized and helps you accomplish your …
 
Are you a little bit curious about what my own daily health routine looks like? I’m a very regimented person (probably part of my personality!), but I’ve developed a daily rhythm over the last 20 years that helps me feel grounded and healthy. I’m sharing the juicy details of it with you today. But instead of just walking you through my day and sayi…
 
This is a conversation I have secretly been wanting to have for a very long time now. As you know, the way we approach our fitness and nutrition is all wrapped up in our mindset and our motivations, and even our personality. Having spent years coaching hundreds and hundreds of women, I have seen it time and time again, that our individual personali…
 
Let’s switch it up and have some fun! I have a very special (surprise!) co-host on the show with me today, and he and I are chatting all about foam rolling. What is foam rolling? What are the benefits? When are the best times to foam roll? What type of roller is best? And why on earth does it hurt so much??? If your foam roller is just one more pie…
 
No pain, no gain, right? But, is that actually true, and does getting sore after a workout mean you really did something effective? What if you don’t get sore - was that workout a waste? In this episode we’re going to debunk a couple myths about muscle soreness (including lactic acid), and talk all about some practical tips to help you manage your …
 
Do you struggle to give yourself grace each day? Maybe, you used to be in way better shape than you are now, and somehow things fell to the wayside for a while...maybe for years. Now you’re feeling the nudge to refocus and start taking better care of your body. But you know it’s just not going to be the same, and you have a hard time being gracious…
 
Summer is here! And with it comes “vacation mode” - completely abandoning all healthy habits and making yourself feel miserable. (Yep, I’ve done it, too.) Not only are you already a bit self-conscious in your summer clothes, but your behaviors and choices might lead you to backslide this season. Fortunately, there’s a way to approach your fitness a…
 
Are you dreading swimsuit season? Does the thought of wearing smaller, more revealing clothes - like shorts, tank tops, and heaven forbid, a swimsuit - make you wish it was winter again? Yikes! Today, I want to help you with some really important mindset tips as you go into “small clothes” season. That dread and self-consciousness should not taint …
 
Is it possible to be truly happy with your body while simultaneously on a journey toward progress? And can you be content while avoiding complacency? You probably feel these internal struggles everyday. You want to know what it feels like to be content with your body, but you don’t know how to get that. You’ve never known anything other than unhapp…
 
The word “menopause” sounds scary and like it’s “the beginning of the end” with your body, but it doesn’t have to be! I think one of the reasons that (peri)menopause is scary is because it’s so darn confusing. (Sidenote: We go through so many confusing seasons with our bodies, right?) But just like with your regular menstrual cycle, all of your sym…
 
Do you ever pee when you sneeze? Does it hurt to have sex? Or maybe you leak a little when you run or lift heavy? As embarrassing as it may be to talk about, pelvic floor issues are super common, but they’re not something you have to live with. I'm chatting with Jocelyn Bohnet today, a women's health physical therapist that specializes in all thing…
 
How does your menstrual cycle affect your eating habits, your hunger, and your cravings? How does it affect your ability to workout hard and get the most from your training sessions? And how does it affect your mood and enthusiasm? The truth is that your menstrual cycle can impact just about everything, so it's foolish to ignore it and not plan for…
 
Today, I am extremely honored to introduce you to my mom! And let me tell you, she is the original Strong Momma. In this episode, we laugh and reminisce about at-home aerobics classes on VHS, her high school days of track and field, her hilariously surprising experience running the Bloomsday Race, and yes, even her time spent in jail. (You read tha…
 
We are masters at excuses and self-sabotage. We know what we should be doing, but we can easily talk ourselves out of it. Today, I’m revealing our negotiation tactics, the ways we self-sabotage our efforts, and ultimately how we give in to lame excuses. It all inevitably leads to skipping the habits that we know are so important for us and make us …
 
What’s my opinion on fitness classes? What about thyroid dysfunction and other metabolic issues? How do you find the balance between eating with freedom and strict box-checking? And how about some good Scripture verses for when you feel worn out and ready to give up? These questions answered and so much more on this week’s episode! We are celebrati…
 
Don’t we all want to know how much we can break the rules and still get results? It’s human nature to immediately wonder, “How often can I break these rules and still see the progress that I want?” We even call it “cheating” - cheat meals, cheat days, cheat foods. We want to find the shortcut or the work-around, especially with our nutrition. Well,…
 
Do you ever fall off the wagon over the weekend? Your week ends up looking like a mini cycle of all-or-nothing behavior… you’re all in with your healthy mentality Monday through Thursday, but by Friday you can’t help yourself from letting loose and completely self-sabotaging the rest of the weekend. By Monday you’re asking for a do-over. How can yo…
 
Let’s be honest, good nutrition guidelines look great on paper, but they’re not helpful at all if you’re not sure how to put them into practice! So, on today’s episode, Scott and I are pulling back the curtain and sharing with you exactly what we eat on an average day and WHY. We’re walking you through our different breakfasts, lunches, snacks and …
 
I’m going to admit. This was a hard topic for me. I try to spend so much of my time trying to help you shift your attitude and perspective around food, thinking in terms of abundance and what you can eat MORE of, rather than restricting yourself and trying to eat less. But the fact remains - there are certain foods that you really should be eating …
 
Eating healthy is hard! You probably struggle with emotional eating, saying NO to certain foods, disliking healthy foods, and even feeling like it’s all really complicated. But on today’s episode, we’re going to change all that! You’re going to get the easiest framework for what foods to put on your plate every time. If you’re sick of dieting and c…
 
Today marks the beginning of a brand new series all about creating strong food foundations. I want to teach you the habits that make up a good, nutritious diet. But, before we talk about any specifics of WHAT should go in your mouth, we need to talk about HOW - how you eat and how you choose the foods that you do. This is the piece of eating that m…
 
Do you find your value in being a perfectionist and getting all those boxes checked? As a mom, it’s easy to worship structure. Especially when that structure is working and progress - physical progress - is happening. But what happens when God desires something different for you? What do you do when your plans get thwarted and digression seems to s…
 
Mirror muscles? Lunge jumps? Light weights/high reps? Oh boy, we’re covering the good stuff today! In this quick series about “fixing your stuff”, we’re systematically tackling how to create strong fitness foundations for yourself – what it means and how it looks to have a really strong body. If you want strong, powerful and resilient arms and legs…
 
Good core training is about so much more than just planking. And it’s definitely NOT just about abs and doing a million crunches. Today, I’m going to help you stop making a bunch of common core training mistakes, and we’re going to train your core right so you finally feel strong and put together. Let’s talk about all the muscles that make up your …
 
For the next few episodes I want to help you fix and correct various aspects of your fitness - the way your body moves and works. As you learn and implement this knowledge, you’ll experience a body that feels way better. And the best place to start is fixing your posture. If I tell you to “fix your posture”, what do you do? Do you just sit up strai…
 
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