Author: Chris Brown (Page 22 of 41)

Chemical Free Body with Tim James

September 22, 2020 / Chris Brown / 4 Comments

Episode 67, Chemical Free Body with Tim James, of the Fit Strong Women Over 50 podcast

Chemical Free Body with Tim James

In episode 67, Jill and Chris spoke with Tim James about what he has discovered about health.

After Tim James suffered from multiple health issues, including rectal bleeding, two separate skin issues, chronic acid indigestion and surgery to remove one of his organs due to serious digestive issues, Tim knew something had to change. It was only after the untimely death of his younger brother that he finally decided to take action.

Feeling charged with a duty to help others, he started sharing his knowledge with anyone that would listen. This led him to producing his own chemical-free food products, becoming a health coach, and putting out a podcast, Health Hero Show with Tim James.

Tim told the story of his own health recovery and then talked about a variety of ways to improve our health. He is convinced that we need to remove chemicals and impurities from our bodies to achieve real health. He discussed the importance of:

Eating lots of vegetables, mainly raw
Drinking purified water to reduce inflammation
Chewing your food until it is liquefied
Getting plenty of sleep
Practicing deep breathing before eating to start the “rest & digest” mode.

He believes in eating more plants – the fresher the better. Tim says he mainly eats raw foods. He cooks only about 10 to 20 percent of his food.

Tim also discusses why he avoids meat and dairy and why it’s important to remove toxins from our bodies.

He said that it is important to love yourself the way you are right now. Being fit and healthy is a lot more fun than not being fit and healthy. The combination of oxygen, pure water and movement helps to pump your lymphatic system, an essential part of having a chemical free body.

References

Tim talked about a lot of different studies and researchers. Here are links to some of what he discussed and the researchers he referenced:

Hippocrates Health Institute
Forks over knives
China Study by T. Colin Campbell
Dr. Michael Gregor His YouTube video is Uprooting the Leading Causes of Death
Dr. Gabriel Cousens
Dr. Howell Food Enzymes for Health & Longevity
Danoucha Reynon, Water Woman

Fiber and Flavor in My Favorite Salad

September 19, 2020 / Chris Brown / 2 Comments

Regular readers know how much I love this salad. Perhaps you have developed a favorite go-to salad much like my perfect no panic potluck salad.

One reason I love this salad it that it doesn’t spoil quickly because the dressing is olive oil, vinegar and lemon juice. Another reason is that you can easily up the protein by adding beans and tuna. I usually add dill and basil to the dressing and toss. It’s great if you make it the day ahead because the flavor gets into all the veggies and really tastes great.

Of course the taste is something I really love. This time of year adding fresh veggies right out of the garden makes it especially appealing. Cucumbers, tomatoes, and fresh squash or zucchini are such delights.

The big a$$ salad by Pam Sherman is another favorite of mine, but when I don’t have time, I’ll use Heather Lentz’s trick of 3 cups of cut up peppers, carrots and celery for a snack.

What’s your fiber and flavor favorite?

The Power of Affirmations with Christine Phillips

September 8, 2020 / Chris Brown / 1 Comment

Episode 66 of the Fit Strong Women Over 50 podcast

In episode 66, Jill and Chris talk with Christine Phillips about the power of affirmations.

Christine Phillips is an Assistant Professor in Sport and Exercise Studies at Cuyahoga Community College with a masters degree in exercise science. She is a PhD candidate for a doctor of philosophy in Health Psychology.

Christine is a certified health and wellness specialist. She’s also a certified yoga teacher and group exercise instructor… plus she a grandmother of three and then somehow finds the time to ride her bike. (She’s already ridden more than 2,000 miles in 2020.)

We discuss:

How to phrase an affirmation
Why losing weight doesn’t work
How she used affirmations and visualization to finish a 110 mile bike ride feeling strong and energized
If we are not ready and willing to change, they won’t work. You have to be willing to change, to be open and healing.
By using affirmations and visualizations you become more aware of the end result and notice tools around you that will help you achieve the end result.
You have to be in the mindset to believe it.

Some sample affirmations:
“I am getting better… more and more every day”
“I am releasing the weight that doesn’t serve me anymore.”
“I am eating healthier everyday.I have right to be here.”
“I am sharing my gifts with the world.”

Here is the link if you are interested in supporting Christine’s PanOhio Hope Ride for Cancer.

Getting my activity minutes but a tree down across the bike path

Activity Minutes Regroup

August 31, 2020 / Chris Brown / 1 Comment

I was looking at my average activity minutes for this year. Since I’ve been wearing a FitBit for several years, it is just a click of the button.

Because the school year has started and the weather is changing, I feel like it is time to set new goals and regroup with my fitness activity minutes.

Today I feel the movement of time. Change of season. Change of moon. Change of tide.

Usually I don’t think about things like this, or feel it as strongly.

The last of summer feels like it is slipping away and we’re heading into fall. Yesterday was a cool bike ride. Usually when I finish I’m almost overheated, but yesterday I should have worn a light jacket or sweatshirt. It would have been a perfect day to go running.

We had a lot of storms last week. Trees down in my front yard and the bike path also had felled trees.

This all reminds me that I need to put together a new workout plan to stay fit and strong during the coming months.

A recent podcast with Ren Powell reminded me of the 3 days and 3 days style of workout that I used to do all the time… until my weekly rhythm was thrown off by the pandemic. This is a Monday Wednesday Friday workout coupled with a Tuesday Thursday Saturday workout. The two different workouts focused on working different muscle groups and doing different activities.

During this summer, I’ve been focused on walking, some weights and a weekly bike ride. Very light for me.

My years of tracking in FitBit reminds me that my average activity minutes have significantly dropped during the pandemic.
I averaged 78 minutes per day in 2016, 77 in 2017, 80 in 2018, 82 in 2019… but only 53 in 2020. While the random recommended average is 150 active minutes per week (around 22 minutes a day), I know I personally need much more at this stage of my life to stay fit and strong.

I know that summer is my busy time for activity, but from June 1 to August 31 I only averaged 57 minutes.

My goal is averaging 60. Usually with my many long bike rides in summer (and training for a half marathons in 2017 and 2018) I have hit those goals easily. It’s time for me to regroup and figure out what to do with the rest of the year to improve.

I like hearing about other people’s workouts as this motivates me, but I realize I need to write down a schedule and plan it into my week!

How many minutes to aim for as an average each day? Do you even track your active minutes or think about it?

Running, Strength Training and Yoga with Ren Powell

August 25, 2020 / Chris Brown / 0 Comments

Episode 65 of the Fit Strong Women Over 50 podcast

In episode 65, Jill and Chris interview Ren Powell who is a poet, playwright, translator, theater-maker and teaching artist/mentor. Ren lives an active lifestyle and enjoys running, strength training and yoga. A native Californian, she is now a Norwegian citizen settled on the west coast of Norway.

Chris and Jill met Ren when she joined the Becoming Elli private Facebook group and have gotten to know her better. They decided that other Fit Strong Women Over 50 podcast listeners would enjoy hearing how she stays strong and fit.

During this episode of the Fit Strong Women Over 50 podcast they discussed:

Her favorite running distance and which marathon she might consider running in the future
Her love of obstacle runs and how she feels about being the oldest member of her obstacle race team
Ways she has modified her work of teaching movement training for theatre during COVID 19 restrictions
Physical theatre examples: Frantic Assembly (Theater Company in England) and the Gecko Theater
How she overcame a weight gain, what she has eliminated from her meals and how she has been successful over the past 9 years
Mark’s Daily Apple, Whole 30, and a Ketogenic Diet
Her strength training routine, her four main weight-lifting moves (squats, deadlifts, bench press, military press/overhead press) and how often she strength trains each week
The type of yoga she practices and how/why she has modified it over the years.
The 7 app (7 minute workout) with the 12 exercises of 30 seconds each and how she uses them. Here is Jill’s review of apps that include the Seven Minute Workout the Seven App)
Joan McDonald

Follow her on her Instagram at @Orphanyoginiish

Building Strength After Menopause with Marcia Kadens

August 11, 2020 / Chris Brown / 2 Comments

In Episode 64, Jill and Chris interview Marcia Kadens, a fitness enthusiast who has run 14 full marathons, including the Six World Marathon Majors as well as hundreds of shorter races.

In this episode she discusses how her running schedule has changed after 50, her thoughts and tips for building strength after menopause, and nutrition tips. Marcia is a Chicago-area mom of two teenaged daughters.

She shares training and fitness tips as well as healthy recipes on her blog, Marcia’s Healthy Slice, and she shares workouts designed for women of a “certain age” on the Marcia’s Healthy Slice YouTube Channel.

Marcia ran middle school track, but didn’t start running again until she was in her 30s. Marcia has completed the six major world marathons: Chicago Boston New York London Tokyo and Berlin.

Her first marathon in 2010 has super hot weather and the race was called off shortly after she finished. She completed her second one was a week or two afterwards 40° temperatures and was able to Boston Qualify (BQ) with the second marathon “Running Boston was memorable and surreal.”

After Menopause

Hitting 50 and menopause was a big change for her. She found the cortisol is high and women tend to store fat with more cortisol.

Now she no longer runs marathons, but instead runs an hour or less. She has embraced trails and runs for the joy of it. It also helps her mental state, her sense of accomplishment, and relieves stress.

Many people are more susceptible to falling or injury prone as they age so it is even more important to keep the muscle, strength train and honor your recovery time.

She does HIIT (High Impact Intensity training) or speed work, but no longer does extremely long endurance runs, because she’s found that it doesn’t help her overall fitness.

Marcia coaches others to help them run for the joy of it as well. She started running trails in 2012 when she was training for the Marine Corps marathon. Her coaching is primarily with women over 40, from all over the country, she creates plans based on the varied goals of her clients.

Hydration and electrolyte balance is important and getting the right carbs/protein mix. She says that fueling for runs can be different based on the individual.

How does she define fit? “It’s mind body and spirit. Relationships with people your mindset is much more important than how you look.”

Marcia has Hashimoto’s disease and did a six week autoimmune diet. She found that it helped her to become gluten-free and soy free. With her thyroid issues she tried to stints of intermittent fasting but found that it didn’t work for her. She now avoids refined carbs and sugar. She finds ways to buffer the production of cortisol.

Links:
Reach out to Marcia via her website: http://www.marciashealthyslice.com

Her “go to” recipe is grilled fish. She used to be a little afraid of cooking fish but found a small boat fishermen family in Alaska that will ship direct. She says it’s easy to prepare the cod and black cod with some olive oil, citrus zest and just cook on the grill for 10 minutes. Her fish has omega threes which are so important for women over 50. The website is https://sitkasalmonshares.com/ Use code MHS for Marcia’s Healthy Slice to get a discount.

Keeping Healthy Routines When Life Gets in the Way

August 8, 2020 / Chris Brown / 3 Comments

It’s been a crazy summer for me and I’m having a difficult time keeping healthy routines because life is getting in the way.

I’d like to blame the virus. It certainly didn’t help.

My time the past month has really been refocused as a caregiver, so while I don’t have free time, I do have “hang out” downtime.

My normal summer routines include:

Hours of bike riding. Usually two rides a week
A two hour short ride and a longer really fun day ride with a big group on the weekend.
Group exercise at the gym
Big veggie salads at potlucks with friends
Some summer fun on the lake
A week vacation on the ocean beach with lots of walking and contemplation

This summer has been very memorable, but not a good workout way. I’ve been squeezing in ways to keep up my fitness

Bringing hand weights and dumbbells with me
Bringing my bike in my car (along with helmet, gloves, bike shoes, water bottles and fanny pack) and taking the opportunity when I can go for a short ride, even just for 15 minutes!
Walking in a parking lot before doing the “pick up” at the grocery store
Doing more stairs while carrying small loads while doing laundry and cleaning out old faded holiday decorations
Switching dinner from a “meal” to an earlier in the evening small snack to reduce my overall calorie intake

I’ve also had to do a lot more driving in my car in the last month, so I’m trying to focus on getting back into my positive mental attitude by listening to uplifting podcasts again. Of course I have been revisiting some of my favorite Fit Strong Women Over 50 episodes. They always inspire me.

To me being fit and getting stronger is about strengthening the mind to become more resilient as well as the body.

Mental fitness has been a big focus for me. Here’s what I’ve been doing to stimulate my para sympathetic nervous system (the relax and restore response instead of fight or flight response of the sympathetic nervous system):

5 or 6 minute meditations (close eyes, focus on breathing and letting thoughts slide by like passing cars on a street)
Yoga nidra for deep relaxation (especially at night or early morning.) One of my favorites is a 10 year old podcast from UCLA with 3 short episodes as well as Dr. Melissa West for longer guided yoga nidra meditations
4-7-8 breathing (4 inhale, 7 hold, 8 mouth exhale for 4 rounds)
Remembering and reciting in my some of my favorite “hang in there” mantras. This too shall pass. You can do hard things. Just for Today.
When I feel anxiety start to build, I may do some EFT tapping.
Focus on the horizon, the longer term instead of what is directly in front of me

I’ve especially been trying to keeping food in perspective. With my eating this summer, probably the thing that is serving me best is planning ahead. I have been focused on two parts: meal planning and meal prepping.

By making plain chicken in the slow cooker for the week ahead, I can add fresh vegetables, some cheese or other sides to switch it up, but not require lots of cooking while away. Using pick up from a grocery store helps cut down time (as well as avoid exposure) and helps me not impulse spend as well.

Full disclosure – don’t get the idea that I have it all together! I’m still trying to get a handle on it all. Forgetting to set the timer is not a good way to make cabbage steaks. I usually love sliced cabbage with some olive oil roasted in the oven for about an hour (turn once) but I forgot and when my nose smelled something I realized I really should have set the timer.

Cooking Fail — Crispy cabbage was not what I was going for…

I have a little cooler that has been really helpful on these hot days. Keeping water and healthy snacks in it has made a good difference. Because of the changes in routine, I’ve been fighting the urge for stress eating as well. I keep reminding myself, it doesn’t solve anything.

What tricks do you use to keep your good healthy and fitness when your normal routines are completely changed?

Workouts and Masks

July 28, 2020 / Chris Brown / 2 Comments

Workouts and Masks – Episode 63 of the Fit Strong Women Over 50 Podcast
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In episode 63 of the Fit Strong Women Over 50 podcast, Jill and Chris discuss workout challenges while away from home due to care-giving. We found some ways to get some strength training without traditional weights

Workouts

Some of the recreational activities that we discuss are also work outs. One of our community members has been enjoying wind surfing, which is a huge workout, but probably more rare among our listeners. We have been hiking, walking and biking.

We discuss:

Staying fit and strong mentally with the added weight of corona restrictions.
Keeping positive and how it is similar to marathon training.
Food and what tastes especially great during hot, hot weather.
A special mask with a filter for pollen and asthma

Listeners are invited to download Free Affirmations from Elsie Weisskoff.

Masks

We recently tried some new Becoming Elli masks. We decided they are comfortable, pretty, and have place for a filter. Downside is they have no wire for your nose bridge. Here’s the link to use if you are interested in buying your own Becoming Elli mask. It’s motivating to have a mask that says Fit and Strong on it.

Chris has been loving cottage cheese with frozen berries on top during this hot weather.

She roasted cabbage and added it to her traditional potluck veggie salad, but the vinegar didn’t taste right with the roasted part…she will be sticking to raw shredded cabbage in this salad from now on.

Jill is really enjoying the big salads with a cheese, a nut and a fruit. She talks about how she found a quick, easy way to add some crunch to her salads.

A big welcome to Penny, Jill’s new puppy!

Enjoying a Friday night walk

July 26, 2020 / Chris Brown / 0 Comments

The weather got a little cooler Friday evening and I was able to complete my 10,000 steps for the day by taking a short walk around the soccer fields.

The sun was beautiful peaking around these trees. Several others were walking, some with their dogs, others with baby carriages. A few bike riders even rode past.

The playground at the park is again open and it was very enjoyable hearing the sounds of children playing on the equipment.

I thing the simple joys of walking and listening to laughter are things I am grateful for duing this pandemic.

Adding More Walking to My Daily Routine

July 18, 2020 / Chris Brown / 2 Comments

I’ve been adding more steps than usual to my daily routines and have found some new trails to enjoy as well.

While walking isn’t a super push push push, I added some dumbbells (#12 and #10) to add alittle extra umph to my walk on Thursday morning.

The very humid weather makes it more important for me to get out early. I have found that over the years, I need to be inside and cooler during the mid day heat. Today’s temperature is due to get to 93 degrees F (33.88 celcius.)

Today’s goal, get the walk in before it gets too hot!