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Mind Games for Working Out

December 19, 2021

I realized this morning I spend a lot of time doing mind games for working out. Just getting to the gym can be a mind game for me. If I make it easy to find my workout clothes, I have less internal resistance for going. I set an alarm about 45 minutes before I plan to be at the gym. One that says, start to get ready with your water bottle full and near the door. Fifteen minutes later, there's a buzzing to remind me that I'm going to leave in 15 minutes, so I should start getting my clothes on and finish up whatever I'm doing. Of course, I have a little alarm that says "Leave Now!" Setting my clothes out well ahead of...

Athletes and Menopause with Pam Semanik

October 12, 2021

Building Muscle, Fit and Strong, Podcast, Races

Episode 92 - Athletes and Menopause 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 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...

menopause perimenopause training programs

Lift Like a Girl with Nia Shanks

March 23, 2021

Building Muscle, 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 79, Jill and Chris talk with Nia Shanks, who specializes in helping women “unleash their awesome” with an empowering approach to health and fitness. Nia’s philosophy revolves around strength training programs with a focus on getting stronger. She also stresses flexible, obsession-free, nutrition principles. Nia Shanks is a coach, writer, speaker, and author of Lift Like a Girl and The 100-Day Reclaim. She has a BS in Exercise Physiology from the University of Louisville. Through her popular blog and online coaching courses, Nia has helped thousands of women look beyond “quick weight loss” and discover the amazing body they never knew they had. During the conversation, we discuss: * Getting started...

deadlift Lift Like a Girl lifting

Personal Training at Home

August 13, 2020

Building Muscle, Fit and Strong, Fitness

Is it possible to have personal training at home? Yes, indeed, it is. If you’re flexible on what equipment you have available to use, working with a trainer away from a gym is certain possible. Several personal trainers around me are offering at-home services. One of the trainers said he is only meeting with clients outside, whether in your yard or at a park. I think with many gyms having been closed and then opening with limited services, there’s a great opportunity for trainers to expand where they conduct training sessions. Personal Training at Home I had an at-home personal training session recently. The trainer brought some dumbbells and resistance bands. That, coupled with some body weight exercises, made for a great workout. I worked up a sweat,...

Building Strength After Menopause with Marcia Kadens

August 11, 2020

Building Muscle, Podcast

Marcia Kadens - 64 – Episode 64 of the Fit Strong Women Over 50 Podcast Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS 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...

Eating Healthy During the Holidays

November 26, 2019

Building Muscle, Fitness, Podcast

Episode #46 of the Fit Strong Women Over 50 Podcast for the Becoming Elli Community Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In Episode 46, Jill and Chris discuss the importance of protein for women over 50 from an earlier recording with personal trainer, Brian Kennell. They also discuss the challenges of eating healthy during the holiday season and offer tips. Limited time, free special bonus: Downloadable food planner and tracker PDF for eating healthy during holiday feasting with 20 tips. In this podcast we discuss: Ways of eating healthy during the holidays How many grams of protein a day women over 50 should eat Why cutting calories to lose weight and exercising to lose weight at the same time can be a problem. 3 reasons why...

#EatingHealthy #HealthyEating Holidays

Benefits of the Bench Press

November 14, 2019

Building Muscle, Fit and Strong, Work Outs

Benefits of the Bench Press? Really? Yes, I’m going to talk about why you might do a bench press at the gym. I have been trying to up my strength training lately. I felt like I was not progressing as I should be, or, really, that I was sliding backwards. That’s one thing about being my age. It’s easier to lose muscle than to gain it. Plus, here in Ohio, it's heading into winter. It's becoming more difficult to run outside and it's easier to spend more time at the gym. It's the season of strength training. I need to get upper body workouts in and the bench press is a great way to work on it. If you do a push/pull schedule, the chest press falls...

#benchpress

Five Ways to Track Your Fitness Progress

May 3, 2019

Building Muscle, Fit and Strong

Regardless of where you are in your fitness journey, it’s a good idea to track your fitness progress. It can make you feel proud of your accomplishments or make you realize that maybe taking that month off wasn’t such a hot idea. You may feel like you just know where you are but I think most of us don’t realize how we’re actually doing. This is where it pays off to track your fitness progress. Take Measurements. I've discussed the value of measurements before. I really like being able to see how I'm doing. I have a journal where I track my weight. I also include my measurements every few weeks. It’s a good idea to get a measuring tape and measure your waist, hips and maybe your...

My Fitness Routine – Improving Strength, Flexibility, and Balance

March 7, 2019

Building Muscle, Fit and Strong, Fitness

Since I’ve been cleared to resume exercising, I’ve been struggling to come up with a fitness routine that works for me. I want to return to some of the things I’ve enjoyed doing but I also want to avoid injuring myself. I’ve decided I need to work on core strength, flexibility, balance, and variety. I’m hoping that working variety into my fitness routine will help me avoid injury and any kind of repetitive stress problems. I’ve come up with a fitness routine that is working for me right now. Of course, it’s still winter in Ohio so I’m not getting outside very often. This routine might change once spring and summer arrive. I also find that if I assign certain days to certain exercises, I’m likely to get...

Pilates Weights yoga

Five Strength Building Body Weight Exercises for Women Over 50

February 9, 2019

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...

strength exercises

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Building Muscle

Mind Games for Working Out

Athletes and Menopause with Pam Semanik

Lift Like a Girl with Nia Shanks

Personal Training at Home

Building Strength After Menopause with Marcia Kadens

Eating Healthy During the Holidays

Benefits of the Bench Press

Five Ways to Track Your Fitness Progress

My Fitness Routine – Improving Strength, Flexibility, and Balance

Five Strength Building Body Weight Exercises for Women Over 50

Zucchini Casserole Recipe from Marcia Allen

Yummy Sauteed Keto Cabbage

Watercress Salad for Veggie Challenge

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8 Reasons Why I Should Love Pushups

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