Chris Brown

Lifting My Spirits with Tammy White

February 9, 2021

Episode 76 Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Amazon Podcasts | Android-Google Play | Audible | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In episode 76, Jill and Chris talk with Tammy White about her transformational story. In her 40’s Tammy White was busy teaching high school and she felt she was too busy to make self-care a priority… As a result, her health took a nose dive. She was told by her doctors that if she didn’t find a way to make a change to her lifestyle, she would die early. She found a way to change her mindset, build consistency, and improve -- both her health and her confidence! Tammy went on to compete as a body builder at age 50 and continued competing 5 times by the time she...

Tracking Food is Making Me Aware

February 6, 2021

Fit and Strong, Food and Drink, Recipes, Veggie Challenge

There is no question that tracking food and water helps me to be more aware of what I'm eating. I notice that I consciously switch to a lower calorie choice or delay making a choice when I'm keeping track. Since I recently started keeping track of the amount of water I drink and tracking what I am eating I have noticed these changes: Snacks have been fruits - granny smith apples, bananas, frozen berries I'm choosing more lean chicken breast for the protein I prep food more often I go back and look at prior days to find out what works Putting together the grocery list seems easier, more purposeful Tracking gives me another routine to the day (which helps me to separate the days during the...

Tracking food

Mental Performance with Jen Borovica

January 26, 2021

Fit and Strong, Fitness, Mental Health, Motivation, Podcast

Episode 75 Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Amazon Podcasts | Android-Google Play | Audible | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In episode 75, Jill and Chris talk with Jen Brovoica about mental performance, triathlons, and overcoming trauma. Jennifer Borovica is a three-time Ironman finisher and an avid triathlete. She coaches triathletes and specializes in mental performance coaching. She is a Licensed Independent Social Worker (LISW) in the State of Ohio. She currently runs her own private practice, called RebelRising Wellness where she does individual therapy and has created a sober active community for women in recovery. Jen is a member of the Applied Association of Sport Psychology (AASP) and is working towards obtaining a Mental Performance Consultant Certification (CMPC) through AASP. During the podcast we discuss: How to find a sport...

mental performance

Three Word Commitment

January 23, 2021

Fit and Strong

A few weeks ago, my three word commitment for 2021 bubbled out of my annual review of 2020. The prior year had been, in many respects dismal and disappointing, because of a boatload of challenges. I needed more resilience. As I mentioned in that post, I really was affected by so many mental challenges. Coming out of that post however, I selected my three words for 2021: activity, fit, strong. Funny how I didn't pick any words that primarily focus on mental resilience. I think I left that all in 2020 - when all of my words centered around attitude. From 2020's last three words: Here is my three word commitment of focus words for 2020: Grateful – Focus on gratitude. Count my blessings, hug my loved ones...

Quarter Folded Tuna Melt Wrap

January 16, 2021

Fit and Strong, Food and Drink

It seems that a quarter folded wrap is the newest thing in sandwiches. Or maybe I'm really late to the party. I wanted to try a folded wrap sandwich using a tortilla. It's really quite simple. Prepare your ingredients and have them ready to assemble into the quarter folded wrap. I burned my first one because I didn't have everything ready the first time. Heat the griddle on medium low. You can spray a little olive oil if you want. Place the tortilla on it. Slice the tortilla from the center to the side. I find it helpful to picture four quarters. Fill three of the quarters with food. I used mozzarella cheese, tuna salad and spinach. The warm ingredients (cheese) are assembled first (so it can melt) and...

tracking and motivation 3 year anniversary

Tracking and Motivation – Three Year Anniversary Podcast

January 12, 2021

Fit and Strong, Podcast

Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Amazon Podcasts | Android-Google Play | Audible | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In episode 74, Jill and Chris celebrate their three year anniversary of the Fit Strong Women Over 50 podcast for the Becoming Elli community. They discuss tracking and motivation while reviewing highlights from past episodes. "It's been an exciting three years and we've learned a lot about healthy eating, fitness and motivation." Mentioned in this podcast: Veggie Challenge Strength Training Cardio Sleep Akron Half Marathon Biking Goal Setting Working out at home Healthy Eating Food and Fitness tracking Tracking and Motivation Mental aspects of Fitness Discipline Habits ...

#fitness tracking #foodtracking #habits motivation tracking

Stuffed Cabbage Rolls

January 9, 2021

Fit and Strong, Recipes

This recipe for Stuffed Cabbage Rolls is made from cabbage leaves and is sometimes called "Pigs in the Blanket" or "Rolled Cabbage." I know if I call it Pigs in the Blanket, most people think of those little hotdogs in a rolled up piece of dough...

Planning for a GREAT 2021

January 2, 2021

Fit and Strong, Mental Health, Motivation

My first post of 2020 was full of hope and optimism. WhileI believe this first post of 2021 will help me in planning for a great 2021, I realize that I will temper my hope, enthusiasm and optimism. I have a pivoted my perspective due to the pandemic. For the majority of 2020 I have been dealing with a "new normal" during the pandemic and I adjusted my life accordingly. Intensified family situations have increased stress. Through all this I learned how my sense of community and loose ties make such a difference in my day to day mental attitude. Last year my 3 words were declutter, habit and grateful. I regrouped around March 15 and many times just tried to just focus on building mental resilience....

Thinking about New Year Goals

December 28, 2020

Fit and Strong, Mental Health

I am considering my plan for next year and thinking about making some new year goals. I guess it's that time of year for many to do New Year goals, resolutions or making a plan. With such a challenging year filled with struggles and new normals, I can only imagine that everyone is looking for better days. I know that thinking about making a change sometimes proceeds a change, but being committed makes the difference. I'm reading a book called "Innercise" which is the opposite of exercise. It's about interior thoughts, your mental game, not the physical, outward motions. I heard about it on a podcast that I often listen to called Marathon Training Academy. The author, John Assaraf, asks a most important question about commitment vs interest....

New Years Goals

Finding Joy Through Creativity with Tracy Keenan

December 22, 2020

Podcast

Episode 73 Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Amazon Podcasts | Android-Google Play | Audible | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In episode 73 Jill and Chris talk with Tracy Keenan about finding joy through creativity. Jill has known Tracy Keenan since high school. Over the years they lost touch with each other, and then thanks to social media and a high school reunion, became reacquainted. Tracy Keenan is a Presbyterian pastor, an Enneagram-based coach, and sees creative work as essential to sanity, health, and well-being. Tracy studied music as an undergraduate, and has continued writing and performing music, but she actually has her degree in Early Childhood Education. She has both a masters and doctorate in ministry, has pastored 4 churches in the course of 30 years, and...

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Author: Chris Brown