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We want to be like Elli because she was the Norse Goddess of Aging who beat Thor in a wrestling match. We want to be like Elli, fit and strong as we age
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Fit Strong Women Over 50 Podcast

Northeast Ohio

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Author: Chris Brown

Becoming Elli / Articles posted by Chris Brown (Page 33)

Riced Cauliflower – Weekly Veggie Challenge

February 19, 2019
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Fit and Strong, Veggie Challenge

Riced cauliflower has the advantage of looking like a grain and taking on the flavors of spices and other ingredients. It's a lovely way to "veggie up" a meal without realizing that you added a whole lot of fiber and nutrients without adding tons of calorie dense pasta or rice. The downside of riced cauliflower is the mess. When I used my grater to rice the cauliflower, it was all over the place. I'm going to try again with a different, more careful plan and will post photos then. A head of cauliflower here in Ohio in the winter is around $2.50 or $3.00 depending on the size and the store. Easy Short Cut: Meanwhile, you can take the easy way out, by buying frozen riced cauliflower....

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Building Endurance by Working Out in the Fat Burning Zone

February 16, 2019
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Fit and Strong, Motivation, Work Outs

Since the beginning of the year, I've been experimenting with lower heart rate training than I usually do in my workouts. Some people call it the "Fat Burn Zone", although I'm still not convinced that it is burning "my" fat. I do know, however that it is easy to keep going with exercise. I am not watching the clock. Exercising in this zone, I don't feel tired or worn out in the least. The idea is to work out at the level of exertion where your heart rate stays at the aerobic level called the fat burning level. If you exercise just a little harder, you begin to breathe harder, your heart pumps harder and you'll enter the cardio level. Really push it and you'll go...

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How to Crave Healthy Foods & Stop Dieting – Melanie Jatsek

February 12, 2019
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Fit and Strong, Podcast

Fit Strong Women Over 50 Podcast Episode #27 Download | Play in New Window Please Subscribe: Apple Podcasts  (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In Podcast # 27, Jill McCauslin and Chris Brown interview Melanie Jatsek, a registered dietitian nutritionist who broke free from the dieting trap. Melanie holds a Bachelor’s of Science in Dietetics from the University of Akron and is the author of three books, including Missing Peace - Eleven Secrets to Restore Inner Harmony with Your Food, Body, and Health. She also created the Healthy YOU program. Melanie is passionate about helping people transform their relationship with food. During this podcast we discuss: How she was able to break free from dieting after years to stop struggling with food. Why many women struggle with diets and their relationship to food Dealing with emotional...

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Jicama for Lunch – Veggie Challenge

February 11, 2019
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Veggie Challenge

How to Peel and Prepare a Jicama Jicama is pronounced "Hick - ah - mah" and has the texture of a sweet (not spicy) radish or a potato. Raw, it tastes almost like an apple. Its crunchy texture makes it perfect for slicing into strips to dip into hummus or guacamole. Most recipes for jicama call for you to "julienne" slice it, which is cutting it into tiny slivers like matchsticks. You cut it half, then half again, slicing it into 2" long and thin (about 1/4 to 1/8th") strips. The skin had to be taken off with a vegetable peeler, which was a bit awkward for me. It's a tough skin but not too difficult to remove. Underneath it looks like a potato, but it has about...

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Five Strength Building Body Weight Exercises for Women Over 50

February 9, 2019
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Building Muscle, Fit and Strong, Work Outs

I have been trying to focus on building a strength exercises in my workout routine. We know that as we get older, the body naturally loses muscle tone, so my strength routine is an attempt to keep my muscles toned and functioning correctly. For whatever reason, I find it much easier to go to walking, running and cycling which are more cardio based. I like strength exercises that use weights, but sometimes just using body weight is enough of a challenge. Because I am looking for more endurance and resiliency, I tend to really love strength work outs. Keep Good Form with Bodyweight Exercise As with all exercises, form is critical to making it work your body and not to injure yourself. When learning these, it's good to use...

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Motivation in winter

Three Ways to Get Motivation in Winter

February 3, 2019
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Fit and Strong, Motivation

The first weekend in February in Ohio is about halfway through the winter. This is the time of year have to I look for ways to find more motivation to stay with my intentions of being fit, strong and healthy throughout the winter. I guess I blame the weather. Winter in Northeast Ohio usually means grey, overcast skies that blend into white and grey half melted snow. Most of the winter, my instincts are to get cozy on the couch with a good book/movie, a warm blanket and eat something with high calories, lots of rich food. When I fight that "instinct" and get out in the fresh air, get some exercise and engage some endorphins, I always feel tons better. If there are warm air and...

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vegetable soup

Embracing Vegetables with a Delicious Vegetable Soup

January 26, 2019
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Fit and Strong, Food and Drink, Recipes

Vegetables are primarily carbohydrates (not a lot of fat or protein), but the fiber, flavor and undeniable vitamins in vegetables make them a "go-to" food choice for most people wanting a healthy diet. In 2019, we kicked off the Vegetable Challenge at the Becoming Elli Community with Jill's blog post and also talked about it in this week's podcast. We realize that trying one new vegetable a week - 52 new vegetables in 2019 - may be difficult for those who have been working on increasing vegetables intake for years, so we modified it a bit. Jill has found some vegetables that she has never tried before with purple Brussel sprouts. That is saying something, because she's adventuresome when it comes to trying new things! I'm planning on...

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Shoes, Sneakers and Boots

Avoiding Foot Problems: Shoes, Sneakers and Boots

January 19, 2019
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Fit and Strong, Fitness

Who knew that the shoes you wore as a teen or in your early adult life would have such a long lasting effect in the last half of your life? I sure didn't. Maybe your feet have not reacted to your choice of footwear as much as mine have over the years, but if your toes tend to curl inward, then you may know what I'm talking about. Years gone by I wore shoes that I wouldn't consider now: Flip flops on a summer day Espadrilles to work in my flower gardens Three inch heels on pumps every day for work Cute boots (never mind the treads) for winter As a teen in the 70's, I would balance on top of crazy high wedges hiding underneath my...

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Developing Core Strength

January 12, 2019
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Building Muscle, Fit and Strong

Winter is strength building time and to me, that means working on core strength. This is particularly important to women over 50 who want to improve balance, reduce injuries and build a base. I became more familiar with this concept a few years ago when I had an angry piriformis muscle. Until that happened I had never heard of that little muscle that runs overtop of the sciatic nerve in the glutes. The piriformis muscle helps to make your foot rotate out to the side. If you overwork that little piriformis muscle by having it do the work that your three glutes should be doing, it may become inflamed. Weak hips or weak glutes mucles were responsible for my problem. These muscles are the gluteus maximus, gluteus...

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Setting Goals for the New Year 2019 fit strong women over 50 podcast

Setting Goals for the New Year Podcast

January 8, 2019
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Fit and Strong, Podcast

Download | Play in New Window Please Subscribe: Apple Podcasts  (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In podcast episode #25, Jill McCauslin and Chris Brown discuss their intentions for 2019 for exercise, healthy eating and mental focus. During episode 25 of the Fit, Strong Women Over 50 Podcast they discuss setting goals: Heart Rate Training Techniques: MAF Technique Go slow to gain speed and heart rate zone charts. Fitbit, Polar, Wahoo wearable trackers. Signing up for races: Strength training and group exercise - Consistency over Intensity. Challenge yourself with increasing distance or increasing frequency. Vegetables -V8 or V9, avoiding prepared foods, food prep, inflammatory foods, eating without TV, computer, phone or other distractions My Fitness Pal tracking Spark People Restorative Yoga Meditation Sleep Let us know your challenges and goals for 2019 by calling our...

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