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.

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Episode 319. 3 Simple Hip Mobility Exercises for Hip Osteoarthritis

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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.

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

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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!

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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.

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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

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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.

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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!

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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’)

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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.

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