Author: Chris Brown (Page 15 of 41)

Electrolyte Replacement for Hot Weather Workouts

May 21, 2022 / Chris Brown / 1 Comment

I am a sweater. That is, I perspire during hot weather and especially during work outs… a lot!

Replenishing electrolytes is a real thing for me or I can easily become overheated, dizzy and feeling very weird. During summer bike rides I’ve had to take advantage of the SAG truck more than once when the temperatures go higher than 85 degrees and I’m pushing myself.

If this is not a problem for you, you probably don’t know what I’m talking about, but if you bike ride or run during super hot weather and tend to sweat a lot like me, you may be very aware of the need for electrolyte replacement.

Many of the organized rides and runs that I’ve done in years past have rest stops with water and gatorade, as well as orange slices, ice and more to help combat the high temps.

The other day I took my second bike ride of the year. It was 18 miles with a breakfast break in between. But by the time we actually got back it was around 12:30 and well over 80 degrees. We had been gone for a bit over 3 hours.

I knew it was going to be hot so I tried something new for electrolyte replacement. I usually go through 2 water bottles when I do the Kent loop. This time I added about a half cup of Pedialyte to one of my 24 ounce water bottles. It didn’t taste too bad (like if I had had straight Gatorade) but helped to replace some of the electrolytes I sweated off.

I’m definitely going to try this again.
Here are some photos of the package:

While the package says not to add water or dilute, I am using this as a preventative measure, not as a fix.

I got this in an email from LMNT from Runner’s World, so this was designed specifically for working out and replacing electrolytes. Have not tried it. Let me know if you have and what you thought.

What do you do to replace your electrolytes during hot weather and long workouts?

Positive Mental Attitude

May 14, 2022 / Chris Brown / 1 Comment

When I was at the gym this morning I talked to a friend who I always love to see. We only talked maybe 5 minutes. She’s someone that Jill and I hope to have as a guest on the podcast.

One thing that she said to me that I’ve been thinking about on the drive all the way home. “It’s your attitude… you’ve got to keep a positive attitude.”

Today I’m going to work on having a positive mental attitude.

It reminds me of part of the Optimist’s Creed – To Promise Yourself — “To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.”

When I’m working out, I love to take group classes.

I try to not compare myself to my younger self, or more fit pre-covid self. Instead I’m trying to say things like:

Something is better than nothing
Keep moving!
Use or Lose it
It’s better than being home on the couch!

Positive Mental Attitude – That’s going to be me. At least for today!

By the way, this month is mental health month, so here’s to a Positive Mental Attitude for the whole month. (or at least just today!)

12 Tips to Get More Protein

May 10, 2022 / Chris Brown / 0 Comments

12 Tips to Get More Protein – Episode 106

In episode 106, Jill and Chris discuss the importance of protein in the diet, especially for women over 50. They offer12 different ways to get more protein in your diet.

When doing meal planning first figure out the proteins, then adjust for the veggies.
Precook protein in a crockpot so you have a lot available ahead of time. Refrigerate to add to other meals.
Precook quinoa when doing meal prep. Easy to sneak it into soups, salad, other meals. 20 grams of protein per serving
If you are avoiding dairy use plant protein soy- based proteins like tofu tempeh lentils and beans
When making a vegetable salad add in chickpeas kidney beans black beans quinoa even tuna
Add sardines to your fish choices. Sardines make a great addition to tuna salad here is another recipe for sardines
When you sit down to eat, start with eating your protein first
Add Greek yogurt to your breakfast routine or dessert. Fage Greek yogurt 0% milkfat has 20 grams of protein in a serving
Consider breakfast with eggs instead of cereal
Use protein powder in smoothies Orgain is available on Amazon or at Costco with many choices of flavors. Great for smoothies adding into coffee as a creamer.
Protein bars dash keep them handy for when you might miss a meal link to episode #38
Try this protein oatmeal ball recipe

Hormone Health and Menopause with Karen Martel

April 26, 2022 / Chris Brown / 0 Comments

Hormone Health and Menopause – Episode 105

In episode 105 Jill and Chris speak with Karen Martel, a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert.

Karen is the host of the top-rated women’s health podcast The Other Side of Weight Loss where she helps women to unlock the mysteries of female fat loss and hormone imbalance.

After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s hormone health and weight management. Karen’s passion lies in helping women balance and optimize their hormones in peri and post menopause and breakthrough weight loss resistance.

She sheds light on many hormone health and menopause issues that may not be fully understood.

In this episode we discuss:

Thyroid hormones – T3, T4 and metabolism
Estrogen, DHEA, Progrestrone, Testosterone
Lymph nodes
Which hormones affect weight loss
The safety of taking bio-identical hormones

Links:

Karen’s Podcast: The Other Side of Weight Loss
Website: www.KarenMartel.com
Instagram

Find Your Tribe with Jone Carpenter

April 12, 2022 / Chris Brown / 0 Comments

Episode 104 – Find Your Tribe with Jone Carpenter

Originally from rural southeastern Ohio, Jonella Carpenter, known as Jone, is both a mother and grandmother. She can often be found walking, running, or hiking in her local parks in all kinds of weather. Her attraction to the outdoors started when she was a kid (even the outdoor chores were fun for her) and grew as she became an adult.

In 2008, a friend suggested that Jone run a half marathon, and though she didn’t know what she was in for, she has never been afraid of a challenge. She toed the blue line of the Akron Marathon on a crisp September morning without training, and though she crossed the finish line three hours and forty-five minutes later, she couldn’t walk for days.

Needless to say, she learned quite a bit during that first race! Since then, Jone learned more about how to train, fuel her body, and stay motivated even when times were tough. As a breast cancer survivor, her body has been through significant changes but continues to be a way to explore nature, connect with friends, and challenge herself in a variety of ways. She even overcame a life-long fear of water to learn to swim in her 50s.

Among her friends and running buddies, Jone is known for always saying yes to any adventure (even the cold, muddy ones) and can often be found encouraging others (even strangers she’s met along the way) to keep moving. Through the miles, boot camp classes, swim lessons, and other adventures.

One key point of advice to women over 50 who want to be fit and strong: Find Your Tribe. Jone ran informal groups of friends calling themselves the Towpath Turtles or BCB – the Bad Choice Babes and works out at a gym where the group exercise inspires her.

During this episode we talk about:

Running races and training
Finding a group of like-minded friends, Finding Your Tribe
Lifting weights and cross training
Her experiences with breast cancer and running shortly after her mastectomy
Reframing your attitude to “I GET to do this” instead of “I HAVE or I SHOULD”
Learning to swim in her 50’s
How she listens to her body
Keeping muscle and protecting bones
Group cooking
Watching macros (using protein powder as a creamer)

The Path of Yoga and Meditation with Julie Norman

March 22, 2022 / Chris Brown / 0 Comments

Episode 103 – The Path of Yoga and Meditation with Julie Norman

In episode 103, Jill and Chris talk with Julie Norman about her path of Yoga and meditation. Julie Norman delights in guiding others in experiences that foster growth and healing from a place of self-love. She believes this is essential for both individual and community wellness.

Her career as a registered dietitian in eating disorders treatment and her own recovery inspired the creation of Body Karma Healing (BKH), her signature program that guides women to peace with their bodies and food for authentic self-empowerment.

She’s the author of two books: Poems From The Path of Peace, Volumes 1 & 2 and The BKH and Goddess Wisdom e-courses. Julie is also a certified health coach, yoga teacher and equine specialist. She leads classes, workshops and retreats along with coaching individual clients, consulting and speaking on the topics she’s passionate about. In her free time she loves to travel, mountain bike and spend time with family, friends and pets.

We discuss:

Why is Yoga called a practice
The various types of Yoga
The benefits of Yoga
Tools used during different types of Yoga
Getting started with meditation
Her peace coaching at Body Karma Healing
Eating disorder and body image

Recipes mentioned in this episode:

Vegan Lentil Soup Recipe – Watch on YouTube or you can Read on her Blog
Chocolate Avocado Muffins

Links to follow her online:

Her Website – https://JulieNormanYoga.com and on-line classes
Instagram
Facebook
Link Tree

Swimming Coach Amanda Boswell

March 8, 2022 / Chris Brown / 0 Comments

Episode 102 – Swimming Coach Amanda Boswell

In episode 102, Jill and Chris talk with swimming coach Amanda Boswell. Amanda is a lifelong swimmer and coach who helps people learn to love the water and gain confidence in their swimming ability.

She works with people of all ages and different levels of swimming experience. Amanda’s clients have goals ranging from learning how to swim to training for triathlons. She competed in swimming through high school, but an injury kept her from moving onto college competition.

During college Amanda began coaching and found that she loved being involved in the sport from a different perspective. Amanda holds a bachelor’s degree in Exercise Science from Miami University and a master’s degree in Sport and Exercise Psychology from Capella University. She is also a certified personal trainer with the American College of Sports Medicine.

“One of the best things about coaching swimmers is when they have that ah-ha moment, and everything clicks from their repeated hard work and determination, either with breathing or just being more efficient with their strokes. Training for a swimming event can be intimidating but with the right coaching and workouts, you can absolutely train to be your best in the water!”

During this episode, we discuss:

Learning how to swim as an adult
Advice for women who can swim but maybe not very well
Overcoming fears of deep water or open water
There and how to find a swim coach
Tools and props that are used in coaching swimmers
Various strokes and modifications for competing and racing
Why swimming is easier on the joints and ligaments
Improving swimming technique Increasing speed vs working on endurance
Swimming in a pool vs open water swimming
Fueling for swimming

Links mentioned during this episode:

Amanda’s favorite charity: St. Jude’s Hospital
Facebook: Amanda Boswell
LifeCenter Plus Health and Fitness Center

This Is 50 with Angie Jackson

February 22, 2022 / Chris Brown / 0 Comments

Episode 101- This is 50 with Angie Jackson

In episode 101, Jill and Chris talk with Angie Jackson about learning to swim and becoming at triathlete at age 50.

Five years ago, Angie decided to become a runner and then a triathlete. She tells us how she’s worked hard to learn to swim, bike, and run.

When she started her swim lessons again, Angie hired a triathlon Coach Morgon Latimore and successfully trained for and completed a Sprint, Olympic, and Half Distance Triathlon.

Angie Jackson has three adult children, and she is Mimi to her two grandchildren. Angie is a nurse and works long hours, but manages to fit in the training needed to race triathlons!

She is originally from Philadelphia and now lives in North Carolina. There are a lot of fun races that she will be participating in from now until then. Currently she is in training for her first full distance triathlon that will take place on Sept 17, 2022 in Maryland.

Some of the races she plans to do alone, but others she will do with her grandchildren.

Angie wants women to know we can change the narrative of what a certain age “looks or acts like.” Everything Angie is doing now: swimming, cycling running, yoga, strength training, and hula hooping…this is 50!

We discuss:

Learning to swim and being afraid of deep open water
Developing speed with intervals
Overcoming mental challenges by setting big goals
Getting encouragement in a community of like minded individuals
How she defines getting older and why she uses the hashtag #THISIS50
What type of fuel she uses for staying hydrated and fueled during the challenge of triathlons (INFINIT Go Far Endurance Fuel)
Her strength building routine
Angie’s challenging race goal schedule for the next 8 months, including the full IRONMAN in MARYLAND on Sept 17, 2022.

Links mentioned in this podcast:

Be You 4 Life Apparel – Angie is an ambassador Ambassador @BY4L (code anja 10)
Team Zoot https://teamzoot.com/
Infinit nutrition fuel Ambassador @Infinit Nutrition (code Infinit-Jackson)
Angie Jackson’s Facebook
Angie Jackson’s Instagram

Winter Lunch of Cabbage with Ground Beef and Onions

February 19, 2022 / Chris Brown / 3 Comments

Maybe because it is winter time, but I’m finding I really love a winter lunch of cabbage with ground beef and onions. Does anyone else like this type of thing? The cabbages in the store have been looking really great this time of year so I find them in my cart after many of my trips to the grocery store.

I may have written about cabbage with ground beef and onions in the past because it is one of my favorite winter lunches.

Making cabbage for lunch easy, full of delicious fiber and pretty healthy. If I was participating in a veggie challenge, this definitely would help me meet the days veggie goal!

First I slice the cabbage up, usually about a third of a nice sized head of cabbage. I cut it into the size of narrow cabbage steaks. sliced-like-cabbage-steaks

Then I turn the cutting board to run the knife thru the cabbage steaks in the other direction to make bite sized chunks.

run-the-knife-thru-the-cabbage-steaks

I cut an onion the same sort of way and put some olive oil in the bottom of my cast iron skillet. When the oil is a little bit heated up, I put the cabbage and onion in and let it brown on medium low heat. cabbage-in-the-skillet-with-onions-and-olive-oil Sometimes I add some water so it doesn’t get too dry.

Before combining it with the ground beef, sometimes I remove the cabbage and onion mixture from the pan and brown the ground beef on it’s own.
Cabbage-with-browned-ground-beef-and-onion Other times, I just move the cabbage off to the side and brown the beef.

A little salt and pepper and my winter lunch of cabbage is ready to enjoy.

How about you? Are you one of those people who loves eating cabbage in the winter? Let me know how you prepare it! You can leave a comment below or send me an email at Chris@becomingelli.com. I look forward to hearing from you!

#cabbagerecipe #cabbagelunch #cabbageandonion #groundbeefandcabbage

Lifting for Fit Strong Women Over 50

February 8, 2022 / Chris Brown / 4 Comments

Episode 100 – Lifting for Fit Strong Women Over 50

In episode 100, Jill and Chris review what they have learned during the past 100 episodes. Many topics have been covered, but what really stands out is the importance of strength training.

Over the past episodes there have been many experts who have talked about lifting for fit strong women over 50, including how to get started, progressive overloading, good form, avoiding injury, tracking progress and more.

In this episode, Jill and Chris discuss the “whys” and “hows” of lifting and include clips from past episodes featuring interviews with:

Maria Stahdelman Personal Trainer Maria Stadelman Episode #1
Brian Kennell – Healthy, Fit and Active Episode #5
Pam Semanik and Angie Ridgel – Performance for Women Master Athletes Episode #44
Gail Lind – Aging Strong Episode #85
Nia Shanks – Lift Like a Girl Episode #79
Holly Perkins – Lift to Get Lean Episode #97
Marcia Kadens – Building Strength After Menopause Episode #64
Tammy White – Lifting My Spirits Episode #76
Brenda O’Hara – Personal Trainer and Gym Owner Episode #4
Pam Sherman – The Perfect Balance Episode #59