Author: Chris Brown (Page 17 of 41)

Improving Brain Health with Dr. Angela Ridgel

October 26, 2021 / Chris Brown / 2 Comments

Episode 93 – Improving Brain Health

In Episode 93, Jill and Chris talk with Dr. Angela Ridgel, a Professor in Exercise Physiology and the Associate Director of the Brain Health Research Institute at Kent State University.

Her research focuses on how exercise and movement therapy improves brain health and function in older adults and those with neurological disorders.

She received her undergraduate degree in Biology from The College of William and Mary, a Master’s degree in Biology at Villanova University and her PhD in Biomedical Sciences from Marshall University. Dr. Ridgel completed her Post-Doctoral training at Case Western Reserve University and Cleveland Clinic.

Dr. Ridgel has published over 40 scientific papers, co-authored two textbook chapters and is inventor on two U.S. Patents. Her research has been funded by National Institutes of Health and the Davis Phinney Foundation.

She is also a a competitive multisport athlete, a USA Cycling certified coach, a Fellow of the American College of Sports Medicine and the owner of Stelleri Performance Training– an endurance coaching business.

We discuss:

Her work and findings in helping those who have like Parkinson’s or Alzheimer’s.
How to avoid getting progressive brain diseases
How to improve brain health through high intensity exercise.
How the brain is rewired successfully to improve strength, balance and walking abilities
Dopamine and how it affects the body and mind

Links:

Her bio as a professor
Stelleri Performance Training
Watch her TedTalk here: Rewire the Brain
In Motion organization in Northeast Ohio

Athletes and Menopause with Pam Semanik

October 12, 2021 / Chris Brown / 1 Comment

Episode 92 – Athletes and Menopause

In Episode 92, Jill and Chris talk with Pam Semanik, a coach who specializes in creating training programs for Masters Women athletes.

She is a coach at Stelleri Performance Training, an endurance coaching group based in Northeast Ohio. For over 7 years, Pam has been coaching athletes to achieve their goals in running, cycling, and Multisport events, as well as in maintaining and improving general fitness.

Pam specializes in coaching athletes who are in the menopause transition and post-menopausal athletes who want to compete at their highest level. She is passionate about helping other Masters women understand what it takes to maintain and improve performance, health, and fitness as they ‘age up’, and plans to do the same herself.

We discussed during this episode:

Changes that happen to a woman’s physiology at menopause that negatively impact athletic performance
Training adaptations for peri and post menopausal athletes
The role of the parasympathetic nervous system in recovery
The role of HIIT and strength training for masters athletes
Why time trials may be the best way to accomplish training objectives
“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel. This book talks about the changes associated with aging, how it affects athletes, and recommendations for overcoming limitations associated with age-related changes.
Dr. Stacy T. Sims: Co-author of “ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life”, a book written specifically for women athletes that considers the differences between men and women in terms of athletic training, performance, nutrition, etc. Also talks in general terms about menopause and how it affects active women.
Dr. Sims also has an online class called “Menopause for Athletes”, that Pam highly recommends (although it is a bit pricey and heavy on the science) for anyone who wants to dig in deeper. Pam uses this course to help build out training plans for Masters Women athletes – putting the science into practice. Dr. Sims courses and other info are all accessible through her website: https://www.drstacysims.com/

Link to Pam’s coaching website Sterlleri Performance Training.
Instagram: https://www.instagram.com/teamstelleri/
Facebook: https://www.facebook.com/stelleritraining/
LinkedIn: https://www.linkedin.com/company/64659577

Get off the Couch with Shawn Tegtmeier

September 28, 2021 / Chris Brown / 0 Comments

Episode 91 – Get off the Couch

In Episode 91, Jill and Chris talk with Shawn Tegtmeier, a former chain smoking couch potato, now a full time personal trainer with several certifications and a published author.

She lives in the “Chicagoland” area with her husband and two dogs. In her off time she enjoys running, reading, putzing around the yard and simply enjoying time with her two adult sons.

During the podcast we discussed:

How she started with her health changes
How she maintains her weight loss
How she managed to quit smoking
What motivate her to stay fit and healthy?
Her advice to her clients about working out and eating

Shawn told us that quitting smoking was the “hardest thing I ever did.” After she quite she gained a lot of weight. After seeing a photo of herself, she decided to join WeightWatchers. She lost the weight and keeps it of with walking, hiking, moving, working out . She likes to bike a bit and enjoys watching YouTube videos for cardio or strength. She enjoys working out and has become a personal trainer.

While Shawn has been a member at a gym for 13 years, the Covid pandemic threw off her schedule and now she prefers to work out at a friend’s or does Zoom workouts.

“I am motivated by feeling good, with a sense of accomplishment, it’s so much more enjoyable and I also like the social aspect of working oue/

In 2015, she was diagnosed with multiple myeloma, a bone marrow cancer and learned that she needed a cell transplant. In 2017, she was “getting it back together. And in 2018, I came back.”

One of her tricks for eating is that she tries to always mix a carb with a protein.
She premakes her morning breakfast and finds that it helps to prep meals ahead of time.
Fav breakfast meal: English muffin with a fried egg, cheese, Canadian bacon & avocado.

“For those of us who have the ability to move, we should feel grateful.”

When she is personal training, she likes to time everything, not count reps. She walks everyday, a little longer each time. She enjoys running with her dogs, and uses a timer for exercises.

She says that people have to like what they are doing. Find what you enjoy — lifting, dancing, biking, it’s important to find something you like.

Her advice for women over 50 – take a survey of yourself – a snapshot of yourself during day. How much water do you drink? What are you eating? What can you do to increase your water and your sleep? Small improvements will add up.

Links:
Website: https://shawntegtmeier.com/
Book: Running With Walt: How a Chain-smoking Couch Potato Got Off the Couch

Eating on the Go

September 14, 2021 / Chris Brown / 0 Comments

Episode 90 – Eating on the Go

In episode 90, join Jill and Chris as they talk about eating on the go, meal prep and how they substitute to lower the simple carbs, up the complex carbs and increase their protein intake. Some of the things we discuss.

Spaghetti with chick pea pasta
Adding crunch to tuna salad
Plan easy healthy grab and go’s
Quinoa with chicken stock
Frozen berries in Greek yogurt
The best cauliflower pizza crust (according to Chris)
Heart of Palm pasta from Trader Joe’s
Spice it up with Old Bay and Everything but the Bagel

Finding ways to improve the nutrition and quality of food all starts while grocery shopping. In this episode we mention some foods and brands that we’ve been relying on this summer, but how about you?

We’d love to hear your secrets for eating healthy and satisfying meals when you’re on the go with limited time to cook. Please send an email, leave a comment below or even give us call to leave a voice mail at 330-970-6662.

Stroke Forward with Marcia Moran

August 24, 2021 / Chris Brown / 0 Comments

Episode 89

In episode 89, Jill and Chris talk with Marcia Moran, author of Stroke Forward.

In 2014, Marcia was a successful entrepreneur, owned a business consulting practice and was going strong. Suddenly, at the age of 54, she suffered a major stroke. Marcia worked for several years to become whole.

Over time she learned to walk again, but Marcia struggled with aphasia, a language disorder. In August 2017 she discovered a technological breakthrough that minimized her speaking disability. Marcia created Stroke FORWARD because she felt there is a need to share hope to stroke survivors and their caretakers. Learning to become her own health advocate one step a time and exploring holistic methods for healing are keys to her recovery. She became a health and wellness coach to stroke survivors and their caregivers.

Marcia holds both a B.S. in Political Science and a MBA. She also earned a certificate in Well-being Foundations of Personal Transformation from the Personal Transformation and Courage Institute in Virginia. She volunteers at Brain Injury Services, supporting their Speakers Bureau program.

During this episode we discuss:

What are the symptoms of a stroke
What exactly is a stroke
What is neurofeedback
How she learned to walk again and talk again

Links for more information:
Website
Stroke Forward on Amazon

Make Fitness a Priority with Chad Austin

August 10, 2021 / Chris Brown / 0 Comments

Episode 88

In episode 88, Jill and Chris talk with Chad Austin, the owner of Priority Fitness in Overland Park, KS, and author of the book series, “Make Fitness A Priority.”

He has been a leader in the fitness industry since 2003. Chad is a regular fitness and wellness guest expert for local and national media. He was the host of the talk radio show, “Be Fit…For Life”, and has been featured on over 20 podcasts. Chad helps his clients stop constantly starting over and instead find long-term fitness success. His goal is to help you find a plan that you can use immediately.

During this podcast we discuss:

How to win the fight against your excuses
How to change your mindset “you are too busy” to exercise
If you’re new to working out, how to get started
How to beat your excuses
How to make fitness a priority, even when life changes
Although we all know we need to make fitness a priority, how to actually do it
Food choices and how he suggests that his clients eat

He says that it’s a myth that age is something that stops us. The more you move the longer you can keep yourself young. It’s even more important as you age to make fitness a priority.

Change is inevitable. Failure is inevitable. So what? Failure doesn’t have to define us. It’s what you do next. The yo-yo pattern happens because we are attracted to instant gratification. We want to try to get as fit as fast as possible, which leads to temporary success. We have to figure out what fits best in our life. What are you going to do to get back on track?

In today’s podcast he offers strategies for overcoming excuses as well as a link to a free copy of his book: Make Fitness A Priority: 30 Tips to Elevate Your Life Through Fitness Kindle Edition

Links:
Book Series on Amazon
Free Kindle copy of his book
Priority Fitness Website
Chad’s library of on-demand classes
Follow Chad on Facebook and Instagram

Enjoying the Trails with Our Dogs

July 31, 2021 / Chris Brown / 0 Comments

Last weekend Jill and I enjoyed the trails with our dogs when we got our two dogs together to meet and hike for the first time.

Jill’s dog Penny is just over a year old and still a youngster. Peanut turned 9 years old in March. Both dogs are females.

I was very happy that they got along very well. Actually after the initial hello, they basically ignored each other and were much more interested in sniffing the grass and looking at all the geese, other hikers and other dogs.

We hiked the trail at Hudson Spring Park which features some open areas but mostly shade as it circles Hudson Springs Lake. It was mid-afternoon so the weather was still pretty hot, even in the shade, but still so good to stretch our legs!

Spending time together, enjoying the trails with our dogs while talking about Becoming Elli and the joy we get in building the community of women over 50 was really so fun.

I’m sure we will hike together often with the dogs now that we know that they get along together.

Triathlon Fanatic and World Record Holder Susan Haag

July 27, 2021 / Chris Brown / 0 Comments

Episode 87

In episode 87, Jill and Chris talk with triathlon fanatic and world record holder Susan Haag. Susan is an attorney who lives in Jacksonville, Florida. She has been running triathlons since 1990 and Ironman races since 2002. Susan Haag is the 1st woman in the world to complete 100 ‘140.6’ races, what’s often called an Ironman distance.

An Ironman race is a triathlon consisting of a 2.4-mile swim, 112-mile bicycle ride and a 26.22-mile run. Susan’s currently at 125 & has more on the calendar. During law school, Susan joined a gym and started working out, running, and biking. After seeing a flyer at her gym, she did her first triathlon race. Despite having a flat tire on a borrowed bike and doing doggie paddle for the swimming portion, she was hooked.

Susan keeps a a list and now has completed 475 triathlons with 125 of those being the iron distance!

During this episode we discussed:

Why she focuses on encouraging others and the comradery of the race
How she keeps herself from getting injured
The mental game and keeping a positive attitude
What she means by “party in the back”
Racing year-round in Florida
Running in the world championship race at Kona, Hawaii
Why she is a triathlon fanatic
Her plans for the future

Where to find her online:
Instagram: https://www.instagram.com/susanhaag/
Facebook: https://www.facebook.com/susan.haag.75

She is an ambassador for many brands: ROAD iD, Perspective Fitwear, Crazy Compression, Picky Bars,The Cupcake Cartel, myTEAM TRIUMPH National, TriBike Transport, Skirt Sports, SBR Sports, Inc., Sur PhytoPerformance, Nuun Hydration and BOCO Gear. She is serves as a board member on several organizations.

Fit After 50 Forever with Lisa Bartlett

July 13, 2021 / Chris Brown / 0 Comments

In episode 86, Jill and Chris talk with Lisa Bartlett about her running, health challenges and how she stays fit after 50.

Lisa Bartlett is an active member of the Becoming Elli community.

Last year she began to tell us about training for a marathon but then she ended up having to run it virtually because of the pandemic. She persisted and ran the race and even won first place in her age group.

Lisa Bartlett is a 53-year old mom to a 10-year old daughter and special needs teenager, and has a busy real estate business. Lisa was never athletic growing up. Her first athletic endeavor was taking karate lessons in the mid-90s, then she discovered running in 1998, lifting weights, and ice hockey. All that came to a sudden end in 2002 when she became very ill with Lupus, which went diagnosed and untreated until 2013. Now in proper medications, she started running consistently in 2019 completing her first half marathon in December 2019 followed by her first marathon in December 2020. Lisa strives to live a healthy lifestyle for two reasons, to feel good and set a good example for her children and others. And yes, she struggles every single day to make better choices.

We found it very motivational to learn how Lisa has developed a strong mind set and worked to build habits to support daily and long term goals.

We discussed:

* Dealing with illness
* Running the Virtual Buckeye Marathon during the pandemic
* Conditioning, strength and balance
* Lifting and physical therapy
* Her mindset of Fit After 50 Forever
* Her life coach and running coach
* Developing a C.T.F.A.R. mind set to reframe the facts: Circumstance – Thought – Feelings – Action – Results
* Her “go to” smoothie: Okra, strawberry protein powder, stevia, with Himalayan salt
* Her coaching group “Run Your Best Life”
* Exercising in the heat of Arizona
* Work out routines: Bike riding, ice hockey, lifting and running

Links:

Her Website: Fit After 50 Forever
Private Becoming Elli Facebook Group
Runkeeper training App
Hasfit video website

Staying cool by walking around a lake in the shade — I'm trying to stay cool by getting near water, shade and walking later (or earlier) in the day.

Staying Cool during the Hot Days of Summer

June 29, 2021 / Chris Brown / 2 Comments

Is it just me, or is getting harder to stay cool? It’s been very hot outside and I’ve noticed my body isn’t adjusted to the hot temperatures of summer yet!

Too Hot to Handle
My 22-mile bike ride this past weekend required two 24 oz water bottles, a scarf with pellets to soak in water to keep my neck cold and a large ice water from the restaurant at breakfast. Even so, according to my FitBit I had an hour and 23 minutes of peak heart rate, which by any of my standards is too much. Although I enjoyed breakfast in the middle of the ride, it pushed the second half of the ride later in the day and we didn’t finish up until almost 1 in the afternoon.

My FitBit heart rate Sunday morning bike riding and the importance of staying cool.

Next weekend I’m riding earlier in the day.

During 4th of July weekend two summers ago, when I volunteered to park cars at a local fireworks retailer, I also had some heat problems. Even with electrolyte water, ice water and a cooling scarf, it’s hard to keep my body cool enough when the outside temperatures are high 80’s! Here are some other posts I have written about staying cool! I guess this happens to me every year.

Relaxing and Staying Cool
I have a friend that I have been meeting with once a month since about 1998 where we review goals, accomplishments, and set action plans. Of course the pandemic put a big wrinkle into our get-togethers, but we were able to have a relaxing time this past weekend, drinking ice water (we skipped the wine) while enjoying country scenes and catching up with life.

We enjoyed munching on a Charcuterie — a fruit, cheese and meat plate. While the crackers aren’t part of my usual food, every once in a while I still indulge. It was a great way to spend an afternoon and recharge my batteries.

stay cool with a walk in the shade around a lake

I’m trying to stay cool by getting near water, shade and walking later (or earlier) in the day.

Later I took Peanut, my grand dog, for a walk around the lake in the shade after things got a little cooler.

How have you been staying cool during this heat? Suggestions welcome!