Megan E Wellness

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Megan E Wellness

🎙 Finding Wellness Podcast Host and Wellness Coach

28/08/2024

We're heading into September and that means we'll blink and 2024 will be behind us. It's so easy to get caught up in the hustle and bustle of back to school, back to sports, etc. Then you settle into a routine and then BAM, it's pumpkin flavored everything season and you're having more treats than normal, then it's Thanksgiving and Friendsgiving and then holiday celebration after holiday celebration. It's like we're full steam ahead of NONSTOP activity until the new year.

This can be SO FUN for so many of us. It can also be very stressful. And for a lot of us, it means we STOP doing things for us, assuming we were doing them in the first place.

In episode 161 of the Finding Wellness Podcast, I'm sharing 5 tips I'm relying on so that I don't fall into this pattern this year.

Do I plan to do 75 hard or some other unnecessarily hard challenge to keep myself "accountable"? Absolutely not. And if that's your jam, more power to you! But most of us will do better with a different approach.

It doesn't have to be hard, or complicated, or restrictive to "work". It has to be reasonable for you, where you are today.

Tune in to this week's episode (out today!) for more on my exact plan heading into the last couple months of the year.

25/08/2024

Stop taking away everything you love, or everything that makes your busy life more convenient for you. Start shifting your focus to what you can ADD in to your day.

These little shifts of adding MORE protein, MORE vegetables, MORE movement, MORE sleep, MORE water, MORE sunshine, etc.

WILL ultimately lead you to...

LESS processed foods, LESS sugar, LESS sitting on your ass, LESS caffeine, LESS stress, etc.

Which will inevitably lead you to...

◾Feeling better
◾Better mood
◾Having more energy
◾Better relationships
◾Increased concentration at work
◾Improved body composition
◾Improvements in your bloodwork
◾and so much more

Before you know it, you'll be living the life you've always dreamed of, doing things you never thought were possible, and taking care of yourself become effortless. You view these disciplines as acts of self-love and you stop restricting, looking for "motivation", and beating yourself up for not doing the thing.

22/08/2024

I've talked to SO MANY moms in the last couple weeks who all said the same thing: "I just need the kids to go back to school"

They weren't talking about their kids being at home and driving them crazy. They were referencing a lack of routine and structure that was keeping them from doing the things they want to be doing (eating a certain way, getting their workouts in, etc.).

And believe me, I GET THAT! But here's the problem with that.

The kids go back to school in a couple of weeks and then it will take us a couple of weeks to settle into the new routine. So really, we're delaying prioritizing the things we want because we believe the LIE that life will slow down.

HAHAHAHAHAHA

Sorry but I'm here to burst your bubble. Life isn't slowing down any time soon. So you can either continue to use that as an excuse or you can finally commit to finding habits that will actually SERVE you through these busy seasons. Sorry for the tough love but I feel like you might need to hear this today.

Tune into the Finding Wellness podcast episode 160 to hear about a few strategies I used to serve me through a recent busy season. Feel free to send me a DM for the link!

26/03/2024

When you look in the mirror you might see the wrinkles, the blemishes, the extra 10lbs, the pudge around your belly, the stretch marks, the cellulite, etc.

But when the important people in your life look at you, do you know what they see?

They see strength and beauty and grace and kindess and love. They see a person they admire absolutely glowing. They see a total bad ass who's absolutely crushing it. They see all the same things you see in THEM.

I wish you could see yourself the way they see you. ❤

21/03/2024

On today's episode of the Finding Wellness podcast, we're talking about losing the dreaded last 5-10 pounds. This episode is for you if you find yourself frustrated with not being able to lose the last 5-10 pounds.

Spoiler alert - In most cases I really don't think the pursuit of losing the last 5-10 pounds is really worth it.

Maybe it's not the right time for us to be so dialed in on our nutrition.

Maybe our goal weight isn't actually a reasonable goal weight in the first place.

Maybe in order to get to our goal weight we would have to sacrifice too much muscle mass.

Maybe in order to get to our goal weight we would have to sacrifice long term health.

Maybe even if we did actually get to our goal weight we still wouldn't be happy.

Yikes.

Imagine putting in all that work, being so dedicated, risking TRUE health to still not be happy with how you look in the mirror.

Maybe THAT is where we should actually be focusing our time and attention. Learning to love ourselves and appreciate our body for everything it does and continues to do for us.

Tune in to the Finding Wellness podcast wherever you listen to podcasts and be sure to share with a girlfriend who might need to hear this today!

06/03/2024

Sleeping in, skipping your workout, ordering take out, binge watching Netflix, scrolling social media, leaving that pile of laundry until tomorrow, etc. all SOUND LIKE "self-care". But self-care is literally taking good care of yourself. When you look at it through that lense, you might notice that some of your favorite "self-care" habits are acutally self-sabotage in disguise.

Does this mean you can NEVER sleep in, or skip your workout, or watch your favorite TV show? Of course not.

But it does mean you have to form a relationship with your future self. Will the future version of you (whether that's tomorrow or 5 years from now) BENEFIT from this decision? Or will the future version of you be PAYING for this decision? THAT is the best way to know if you're truly taking care of yourself or not.

Let's take laundry for example. In theory it might sound good to skip the laundry today and let that be a problem for another day so that you can relax now. And sometimes that might be the case. But, if the laundry is piling up and the mess is stressing you out and you KNOW that tomorrow you actually don't have time to do laundry so you'll be in a rush to do it while you juggle other priorities, than the true act of self-care is going to be to suck it up and get the laundry done now even though you would prefer to relax and probably feel like you deserve the rest. Think of this as a GIFT to future you who can go to sleep in a clear space tonight and wake up tomorrow morning with a closet full of clean clothes and can go about her day at a normal pace instead of rushing to get the laundry done.

Our health and wellness habits are the same. Should you go to bed at a decent hour tonight or should you watch "just one more" show? Should you journal or schedule an appointment with your therapist or should you numb what you're feeling with food, alcohol or doom scrolling? Should you order groceries and meal prep tonight or should you order take-out again? The list goes on.

Sometimes self-care means sacrificing the comfort we want right now so that a future version of us can be gifted that comfort instead.

03/01/2024

The new years brings an opportunity to pursue health. For many of us, that comes in the form of a weight loss goal. We join the gym. Hire a coach. Find the perfect diet. Etc. we go HARD for the first few weeks and then one of 2 things happens.

1. We see “results” and we’re losing weight and feeling better. Eventually though the weight loss slows or stops completely. We don’t feel as good. In fact, we kind of feel like s**t. We feel tired, grumpy, sore, etc. we start to think things like “this is too hard” or “this isn’t working” and we quit. We’re going too hard. We’re burning the candle at both ends and we’re doing more harm than good. We don’t know it yet but we’re actually perpetuating the weight gain/weight loss cycle and will continue to struggle to lose weight long term.

OR

2. We don’t see any “results” and we get frustrated. The weight on the scale doesn’t move much despite our best efforts and is doing everything “right”. We’re so fixated on the number on the scale that we don’t even recognize that we’re sleeping better, have more sustained energy throughout the day, have better moods and that our clothes are fitting better. Because we’re so consumed with our weight we miss out on major health benefits when we ultimately decide this is too hard and quit.

But what if 2024 could be the year we fully detach our emotional connection with the scale? What if this was the year we tap in to our bodies and start to learn to give ourselves what we need. What if this time next year you had a completely different relationship with nutrition, exercise, the scale, etc. How much peace would that bring to your life?

Let 2024 be the year we stop dieting and get to know our bodies instead ♥️

02/09/2023

Fall schedules are in FULL SWING in our house and it feels like I have exactly ZERO time. Sound familiar?

This can be especially frustrating if you were just getting into a groove with your healthy habits and now it feels like you have to put them to the side due to these new time restraints put on you. How are you ever supposed to gain traction in your health if you're always starting and stopping these habits you know are good for you?

In episode 153 of the Finding Wellness podcast I give a quick life update about what's going on with us this fall and I share my BEST tip for staying consistent when life feels busy AF.

You got this!

10/08/2023

Let it be boring!

I know, we all want to see big changes or big results overnight. We want that instant gratification, that hit of dopamine, that instant feedback that tells us we're doing something right.

The problem is, when we're relying on these external results to keep us motivated to move forward, we never give ourselves the chance to cultivate discipline. That muscle that we can learn to flex when the motivation just isn't there.

On this week's episode of the podcast, I talk about letting it be boring. Starting small. WAY smaller than you probably think. Get really f*cking good at that ONE really small, really boring thing and THEN improve from there.

It's not sexy. You won't see anyone bragging about this on social media. But I'm telling you, it works! This is where you build consistency. This is where you build habits that are second nature, that you don't even need to think about. Get really good at doing the really small, boring things and watch your ENTIRE LIFE be totally different this time next year.

Tune in to episode 152 of the Finding Wellness podcast for more

05/08/2023

I used to have an all or nothing approach when it came to diet and exercise. I was either "on plan" or not. There was no in between. I was constantly having to make choices like in the moment to stay "on plan" or not.

It was exhausting.

I felt like I was puttin in SO MUCH work and effort - because I was. I was constantly fighting will power and I was fighting a losing battle every day.

"I can't eat this", "I can't have that".

Ewww. How LOW VIBE!

I've finally come to a place where I'm ADDING in. Asking questions like "where can I ADD protien and veggies today" FEELS so much better than "can I have a piece of birthday cake?"

Now the choices I make don't feel so hard. In fact, it often feels easy. Yes, I'll indulge and have a drink or dessert here and there when I feel like it. But I never feel like I "can't" and that has given me all the power back. I'm not wasting my energy on fighting my will power. I'm spending the time and energy UP FRONT to plan and prepare and make the decision for my future self and it's never been easier to stay "on track".

It hasn't been easy to get here and I used to roll my eyes HARD at people who said s**t like this. So if it sounds impossible or unrealistic to you, I get it!

Tune in to episode 151 of the Finding Wellness podcast to hear more about this and other lessons learned from the recent "summer challenges" I participated in at my gym and with my coach.

16/06/2023

Have you ever felt like you were at war with your body? Like you were doing everything “right” but your body just wasn’t responding the way you wanted it to?

I’ve spent years on diets doing everything in my power to be smaller. After years of work I finally had a good relationship with the scale and had body acceptance.

I started eating “better” in support of my mental health and moving my body in ways that felt good to me. I finally felt at peace with my relationship with my weight, food and the scale.

But then…

I started to notice that my body was GAINING fat and LOSING muscle month after month.

WTF?

I started to make adjustments to my diet and became more purposeful and intentional about my movement.

And still, I lost more muscle and gained more fat.

All while my weight stayed about the same.

This went on for months and was incredibly frustrating for me. I had done so much work around getting out of the diet culture mentality but I could feel myself wanting to implement more food rules and was fighting the urge to run for miles to get a “good calorie burn”

I finally had my hormones tested…and wouldn’t you know, they were not in optimal range!

Listen to episode 148 of the Finding Wellness podcast for more about what I learned and what I’m doing about it.

Remember, it’s good to collect data (like from the scale for example) but make sure you’re getting the full picture of what’s happening with your health before you do more damage by taking extreme measures.

08/04/2023

THIS! This is 3 generations waking up and going to the gym TOGETHER on a Saturday morning.

THIS is what it’s about for me.

Going to the gym. Getting stronger physically and mentally. Building muscle.

Maybe I’ll lose some weight. Maybe my pants won’t be as snug.

Those things are great but it’s not WHY I choose to go to the gym.

I choose to go to the gym to push myself to new limits and to be a little bit stronger, a little bit faster every day.

I want to be an example for my kids. I want them to see me putting in the work, being disciplined, and improving as a result. I want to walk the walk.

More important than that, I want to be able to stay as young as I can for as long as I can so we can continue doing really cool s**t as a family.

I got away from taking my physical fitness seriously over the last few years while I’ve been focusing on my mental health, self-care, relationships, etc. but I’m so ready to finally be making a come back!

If you’re struggling with your physical fitness right now I encourage you to find your why.

Hating your body and wanting to shrink it to a smaller size isn’t going to get you there.

You can have weight loss or body recomposition goals. But WHY? Play the long game. Don’t give up if you don’t have your desired results in 2 weeks, 6 weeks or even 12 weeks.

This is my why. What’s yours?

07/04/2023

This interview with Konika Ray Wong with is an episode all women need to hear! ESPECIALLY women who have influence over young girls (moms, aunts, big sisters, teachers, etc.)

We talk about all things body positivity, de stigmatizing puberty and what you may not know about birth control.

One of my favorite parts of the conversation was around having conversations about what we’re eating without it being about what we look like. Konika’s answer was simple: “It’s never about what your body LOOKS LIKE it’s about what your body CAN DO” she further emphasized this point by talking about how our bodies are changing ALL THE TIME and the way we eat, move, rest, etc has to change in order to accommodate our body’s changing needs 🤯

Konika is a science teacher and mom on a mission to flip puberty positive. The world needs more voices like hers and I’m so honored to have been able to share time with her to have this conversation!

Tune in to episode 146 of the Finding Wellness Podcast to hear the full episode!

16/03/2023

With the time change and the sun being out later a lot of us are itching for those warm summer days. And of course with that the fitness industry is ready to hit all your insecurities. Here come the “6 week summer shred” challenges at every gym in your town.

I’m not here to talk s**t on your local gym. I’m not even here to tell you those challenges are bulls**t. And I’m definitely not here to tell you that your trainer doesn’t have your best interest at heart.

What I AM here to do is to remind you that you are more than a body. And *sometimes* even though these challenges can be fun and there is an undeniable “before and after” physical change, they can do more harm than good IF this isn’t the right time for YOU specifically.

So before you get excited and jump in to the next weight loss or toning program, ask yourself “is weight loss truly what I need right now”?

Your immediate response might be a resounding “yes it is!”. But I encourage you to sit with it a minute and dig deeper. Take a look at your life more holistically.

How is your energy?
How are your relationships?
What are your stress levels like?
What kind of self-talk do you engage in?

You might be surprised to find an area that actually does need more attention. And when you focus on this thing instead of what your body looks like you end up feeling more satisfied with your life in general. And better yet you’ve done yourself a favor and taken yourself one step closer to true HEALTH instead of just being skinny. Let’s not confuse the two!

Tune in to episode 145 of the Finding Wellness podcast for more on this topic!

14/03/2023

Here’s your Tuesday afternoon reminder to show up. Show up even when, especially when it won’t be perfect. That is when growth happens.

“Perfect” might be an unrealistic goal. But bringing attention to your areas of opportunity and taking steps to improve can be healthy.

It’s also ok to do something just for fun. To show up as your authentic self with a smile on your face and fully embrace your imperfect self.

Just don’t let the goal of perfection hold you back from showing up in the first place 💖

09/03/2023

Feeling frustrated because you're not seeing any progress? You're not alone!

I spent so many years going hard with a diet and exercise routine for a couple weeks only to see no movement on the scale and quit. This all or nothing mentality lead me down a path of my mental and physical health slowly deteriorating over time. I thought I was "fine" but in reality my health was getting worse each time I quit.

So what should you do if you're feeling stuck right now? The short answer, keep going!

The long answer is much more complicated and requires you to do some self reflection. Is it a matter of adjusting our expectations to be more realistic and simply trust the process? OR do we need to take an honest look at our habits and see where we can make some adjustments?

As a health coach it's my job to ask you the right questions to get you to self reflect. I might share some resources or my expertise in a certain area but most of the answers are actually within you!

This week on the podcast I'm sharing a glimpse into what a coaching conversation might look like for a client who is feeling stuck. Click the link in the comments to listen to the Finding Wellness podcast wherever you listen to podcasts and check out episode 144.

02/03/2023

We have marketing coming at us from all angles. From big pharma and big food industries to social media influencers to your sister.

Everyone seems to have the "quick fix" to whatever our problem is. Whether we're seeking weight loss, hormone balance, increased energy, increased muscle mass, etc. And in this Amazon Prime culture that we live in, these quick fixes sound perfect. We get excited to take the supplement or do the thing that promises over night results but we rarely stop to ask ourselves if we're practicing good fundamentals in our diet and lifestyle to achieve those same results.

Getting enough sleep, moving our bodies throughout the day, getting sunlight in our eyes withing 30 minutes of waking up, journaling, meditating, eating more vegatable and healthy fats, crowding out ultra processed foods, etc. all sound like WORK. They sound like "that will never work" or "that will take forever to make a difference".

And while these fundamentals of wellness are sometimes work and they do most often take longer than a pill, supplement, or extreme diet change, they DO in fact make a big difference over time and they're most often much more sustainable long term.

So next time you're considering dropping big money on the next quick fix, stop to ask yourself:

What do I really want?
What is standing in my way of that?
What small changes can I make today that will get me closer to what I want?
What will happen if I stop taking XYZ quick fix?

Check out episode 143 of the Finding Wellness podcast for more on this topic as well as navigating all the competing and contradicting advice we find on social media.

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Commit to being here a year from now! The results you’re hoping to see in the next 6-12 weeks might actually take you 6-12 MONTHS to achieve. But in those 6-12 months you’ll learn so much about yourself! You’ll likely heal your relationships with movement and food. And you’ll BECOME the person who is able to sustain this progress and FINALLY get off the all or nothing roller coaster. It’s important to have goals. But it’s also important that we don’t quit too soon because “it’s not working”. It IS working, you just haven’t given your body enough time to respond. Or maybe you still have some self-sabotage behaviors that are getting in the way of your progress. Working with a coach can be really helpful to uncover these behaviors and find different tools and strategies that work for you. Take this as your reminder to stick with it. Don’t quit. Be here a year from now and watch your whole life change as a result, not just your body 🖤

New podcast episode dropping tomorrow about the number one MISTAKE I made on my journey to heal my HORMONES. I’ve been on this ride for over two years now and while I’m FAR from perfect, I’ve come such a long way. I’ve made a lot of changes and done a lot of mindset work to get to where I am today and I’m so damn PROUD of myself. But I definitely made this a LOT harder than it had to be by making this one mistake. Tune in to the Finding Wellness podcast to hear what I did so it can save YOU some time on your journey. The bottom line is, it’s easy to just accept that we feel like sh*t all the time because our doctors are no help and all our girlfriends seem to all be dealing with the same symptoms so we think it’s “normal”. But anxiety, depression, acne, mood swings, bloating, fatigue, etc. do NOT have to be a part of your every day story. YOU get to make the calls. YOU get to say enough is enough. YOU get to decide how to implement lifestyle changes that will work for you. You hold more power than you think, you just have to learn to trust yourself.

Here’s a friendly reminder that even your favorite influencer doesn’t know what’s best for you…only YOU do. We’ve been taught not to trust ourselves and our instincts. We’ve been conditioned to want results overnight. And that’s why we’re so quick to follow the advice of a stranger. And when that thing doesn’t work for us instead of criticizing the method, we tend to criticize OURSELVES and think things like “what’s wrong with me?” Or “I must not be doing it right” If this sounds familiar, give me a follow and start to learn to navigate all the BS advice you see on social media and start to find sustainable habits to increase your overall energy and mood…oh yeah, weight loss *could* also be a potential side effect 😉

I can have gluten and sugar. I can also choose to avoid gluten and sugar. Both can be true at the same time. It doesn’t have to be all or nothing. When it comes from a place of “I don’t want that thing because I don’t want to feel like sh*t” vs “I can’t have that thing because it’s bad for me” is such an empowering shift. The first phrase give me control. It gives me the power. It takes the decision out of it. The second phase gives my power over to the thing. Makes me feel like I’m missing out and will inevitably lead to me over consuming at some point. Knowing I can have pizza, pasta, bagels, etc. “whenever I want” does not also mean I WILL eat it all day everyday. It might not make sense to you now but when you are committed to feeling better and open to experimenting a little, a lot can change. Tune in to episode 140 of the Finding Wellness podcast to hear the 5 habits that were stressing out my nervous system, raising my cortisol levels, and contributing to my PMS symptoms.

Self care isn’t just the big, extravagant, obvious ways we pamper ourselves. It’s in the small, daily, seemingly boring and routine things we do that feed our body, mind and soul.

Try not to let fear anxiety and worry take over when it comes to making important decisions for our kiddos. The truth is we make the best decisions we can given the information we have. Continuing to question yourself or worse beat yourself up if it turns out to be the wrong decision is just wasted energy. There’s no such thing as perfect. You’re doing the best you can 🖤

My conversation with @peg.sadie was FULL of so much transparency, truth and raw conversation about all things momlife and mental health. We talked about everything from getting help for your mental health, the positives/negatives of medicine, the signs and symptoms that you should look out for, and so so much more! Peg shares her thoughts about mental health hygiene and how she prioritizes her own self-care and helps others to do the same. I feel confident in saying that all moms everywhere need to hear this conversation 🖤 Tune in to The No BS Mama podcast wherever you listen to podcasts 🎙

Our mental health and physical health are so closely connected. When you are under intense stress and you’re not managing that stress, OF COURSE it takes a toll on your physical body. My friend @brittsaxtonutrition covers all things stress and how it is holding you back from achieving your wellness goals in yesterday’s podcast interview…and yes, she also gives some incredible tips to manage your stress and improve your overall mental and physical wellness! Listen to The No BS Mama wherever you listen to podcasts or click the link in bio!

To the mom who’s being to hard on herself right now: I’m sending you so much love. That space that you’re in where you constantly feel like you’re behind, like you can’t keep up, it’s eating at you at all hours of the day. You’re exhausted all day and yet somehow you can’t wind down to sleep at night. You feel like a failure. Like you’re letting everyone down. I’ve been where you are. It can feel like there’s no way out. Like this is just your life now. Wake up, rush around, stress, kiss the kids goodnight, scroll your phone for a few hours, finally fall asleep. Rinse and repeat. It doesn’t have to be this way. There IS a way out. You don’t have to feel like you’re constantly behind. You don’t have to always be stressing about something. You don’t have to feel like you’re letting your family down. You deserve to feel a sense of calm in your day. You deserve to feel peace. You deserve to feel like you can manage your todo list. You deserve restful sleep. You deserve it all and it’s all available to you. I can show you how. ❤️

When I say that helping moms untangle and navigate the stress of momlife brings me to life, I mean it! As someone who has spent WAY too much time under the crushing weight of unnecessary overwhelm and stress I KNOW how good it feels to come out from under that and finally start to ENJOY time with your family again. I’m looking for 3 moms who are sick and tired of living life in a constant state of stress. I want to work with you one on one to clear all the BS and find room to BREATHE so you can feel like a HUMAN again. We’ll start small and work TOGETHER to make simple and significant shifts in your day to day. It doesn’t have to be this way and you definitely don’t have to do this alone! DM for more info! 💝

SNEAK PEEK! 🫣 Yesterday I went live in the No BS Mama Facebook community to share some stories about a couple times where the stress of #momlife really got the best of me. Of course I shared what those experiences have taught me too. I share these stories for a few reasons. 1. I don’t want you to EVER feel like you’re going through this alone. 2. I don’t want you to EVER lay your head on your pillow at night feeling like a bad mom. 3. I want you to learn from MY experiences so your experience doesn’t have to be so hard. I’m sharing a sneak peek here in case you missed it and you’re curious. The bottom line is stress is BS and it doesn’t have to be this way! This was seriously SO FUN! And I’m looking forward to doing this more often with my community. Click the link in bio to join the community and watch the full video. *SPOILER* I make a fun announcement at the end about something I’m SUPER excited about! Make sure you leave a comment so I know you watched the whole thing! 💝

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