Author: Chris Brown (Page 15 of 41)

Outside my Comfort Zone

June 6, 2022 / Chris Brown / 0 Comments

During vacation I like to change up my regular routines and challenge myself to go outside my comfort zone.

Last week I was on a family vacation to the beach and was enjoying all the fun of reconnecting with family, walking along the waves in the sand and swimming outside in a pool.

My sister suggested we do yoga on the beach. I’ve watched it from afar but never signed up. In fact in years past, I may have even done a little yoga on my own, but never with the full class.

It was delightful. There were definite advantages over a studio yoga class.

The ocean in the morning makes a very beautiful backdrop
The sand is very forgiving on the knees
An 8 am class is later than most of the yoga classes I take at home
The sun wasn’t too hot just yet
The sound of the waves makes a soothing and rhythmic ambiance

There are also challenges.

It is out in the open so “everyone” can see you
The sand moves and shifts making balance poses somewhat challenging
The sand also gets on the beach towel so by the end of class I felt a bit like a sand monster. A relaxed, happy sand monster!

We had a great instructor who took us through a variety of vinyasa flow style yoga moves. I guess that part really was not outside my comfort zone! It felt so good to do some sun salutations, warrior poses, pigeon and even happy baby. Although it was early morning, the sun started to get hot early and I’m so glad I brought my water bottle. All the sand everywhere actually added to the sensory experience… and sure felt good to get a shower afterwards!

Having my sister there with me doing yoga gave me the added push I needed to outside my head of feeling like “everyone” was watching and judging. When I think about it logically, most of the people, even on the beach front condos, are still inside either sleeping or enjoying a leisurely cup of coffee.

This will definitely become part of my vacation routine going forward. It really helped to get the kinks out of my back from sitting on the long drive from Ohio to the beach.

Bicycling All 50 States with Joyce Guenther

May 24, 2022 / Chris Brown / 0 Comments

Episode 107 – Bicycling All 50 States with Joyce Guenther

In Episode 107, Jill and Chris talk with Joyce Guenther who has ridden her bicycle in all 50 states of the USA. Jill met Joyce Guenther in high school and they ended up at the same college together. Years later they reconnected on Facebook.

Joyce has completed bike rides in all 50 states and has turned her attention to Europe. She is a member of our private Becoming Elli Facebook Group.

Her education was in the sciences. She worked in business for many years and then ran her husband’s medical office. She lives with her husband in central Ohio and has two adult daughters.

Joyce is also very active with the Red Cross and getting people to donate blood. She hosts blood drives and has been donating blood since she was in college.

We discuss:

How she got started
Training for the bike trips
Logistics of the rides
Great Allegheny Passage (GAP) ride from Pittsburgh to DC
Amtrak train routes and folding bikes
Empire Builder train from Chicago to Seattle
City of New Orleans Amtrak line to New Orleans
Advantages of organized tours
How she eats during the rides

Rides, Tours and Links mentioned:
Red Cross blood donation
An Interview with Joyce Guenther at the Buckeye Lake Women’s Triathlon
Mediterranean Chicken Sheet Pan Dinner
5 Boro Bike Tour (New York City)
Chicago Bike The Drive on Lake Shore Drive on Memorial Day
Armed Forces Cycling Classic in the summer in Washington DC
Napa Valley Bike touring in California
Fall Foliage ride in Staunton VA
Shenandoah Valley Bike The Valley

More detail about her bicycling all 50 states from Joyce Guenther:

Probably in the mid to late 1990s my husband got this idea that a supported bike ride would be fun. I said, sure thing, thinking that would be the end of it. Well, he signed us up for a Vermont Bike Tours week. I was positive I could not do this. He rode a lot and I really didn’t. I biked around our hilly neighborhood and was freaking out. People, I CRIED getting on the plane to Vermont.

Supported bike tours are a great way to get started. You can rent your bike from them and if you do, they take care of it, fixing flats, swapping out another bike, etc. The bikes are excellent. These fancy tours (Like VBT Vermont Bike Tours, Backroads, etc) provide some awesome food along the way, group activities and a lot of knowledge. One of the guides rode next to me and described the gears/shifting ratios. After that week, I got a better bike and we rode more.

At some point we realized that just by riding a bike on vacations, at home, etc we had biked in 12 states and decided to do all 50. A great way to do this turned out to be Amtrak train routes. We got folding bikes (Montague) and could take the train with them as luggage. (now Amtrak has bike cars and you load your bike in a rack.) We took the Empire Builder from Seattle to Chicago and got off in all the states and biked, got back on the next train the day. This train goes through WA, ID, MT, ND (got a car and went to SD and WY), MN, WI, IL. Most train routes have rail trails nearby. This train goes right through Glacier National Park.

We did the same with the City of New Orleans Amtrak line which goes DC to New Orleans. (Editor’s note: it goes from Chicago to New Orleans now.)

“The best ride we did was the Great Allegheny Passage (GAP) ride from Pittsburgh to DC. This is a 360 mile trail (100% trail, no streets!) If you ride east it’s pretty much flat/downhill. We did this end of June and got to DC on July 4th. We had a high school guy drive our truck with supplies and he met us at the trail head every day. We stayed at motels and B&Bs. You can also camp (and do a supported camp) but NO. That was our 25th anniversary trip. This trail connects to the C&O canal and you pass 76 locks on the way. It’s beautiful.”

There are lots of local bike trips/trails too. The Kentucky Redbud ride (they have pancakes!) was so great and one of the last ones we did which is funny since it’s close by. New York City has the 5 Boro Bike Tour ( in May which is a tour of all the Boros. They close down the bridges which is fun. Chicago has Bike The Drive on Lakeshore on Memorial Day. We do an Armed Forces ride every summer in DC and a Fall Foliage ride in Staunton VA every Oct. Fat Tire Tours were great. Backroads was how we did Napa.

After we finished the USA in 2013 or so we started looking at Europe. We did Versailles, Madrid and Barcelona a few years back. We have done a few Bike and Barge tours (Netherlands and Danube) We went to Japan in 2017 and my husband got a rental bike just to say he biked there!

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