Category: Fit and Strong (Page 2 of 56)

Adventures in Iceland with Pordis Rosa Sigurdardottir 188 be

Adventures in Iceland with Þórdís Rósa Sigurðardóttir

October 14, 2025 / Chris Brown / 0 Comments

Episode 188 – Fit Strong Women Over 50 Podcast

In this inspiring episode of the Fit Strong Women Over 50 Podcast, Jill and Chris talk with Þórdís Rósa Sigurðardóttir, a nurse, personal trainer, public health professional, mother of three, grandmother of five, and lifelong athlete from Iceland.

Imagine racing your bike up steep Icelandic mountains, through snow, across rivers—and doing it with your daughter and grandson. That’s exactly what today’s guest, Þórdís Rósa Sigurðardóttir, know as Disa for short, does.

Disa is a competitive cyclist from Iceland who races on road and gravel courses in one of the most challenging climates on earth. She’s passionate about cycling, fitness, and community—and she’s sharing that love across three generations of her family.

In this episode, Disa talks about:

The challenges and beauty of cycling through Iceland’s rugged landscape
How she trains for races in every season (yes, even in the snow!)
Tips for climbing steep hills and building strength on the bike
How she balances training with family and life
The importance of recovery, cross-training, and staying injury-free after 50
Her approach to nutrition and fueling for long rides
The joy of racing alongside her daughter and grandson

Disa’s story is full of grit, adventure, and inspiration—proof that passion and perseverance can take you anywhere, at any age.

Links:

Instagram: thordisrosa
Facebook: thordisrosa

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Mentioned in this episode:

Reinvention Rebels Podcast Stories of women 50–90 who are boldly reimagining life with host Wendy Battles

A Review of the Blueberry RX Bar

October 2, 2025 / Chris Brown / 0 Comments

Road Trip Fuel: A Review of the Blueberry RX Bar

I recently took a long weekend road trip from Ohio to Rhode Island—about 600 miles each way. On drives like this, I know how easy it is to fall into the trap of grabbing fast food or relying on vending machines at rest stops. Most options along the highway are high in sugar, salt, and fat, and they rarely leave me feeling energized.

To avoid that, I packed a small carton of Blueberry RX Bars. I wanted something convenient that would take the edge off my hunger without derailing my healthier eating habits.

Why I Chose the RX Bar

When I travel, refrigeration isn’t always practical. Protein bars are one of the easiest solutions, but not all of them are created equal. I like RX Bars because they have a short list of recognizable ingredients. The Blueberry flavor includes:

Dates (for natural sweetness)
Almonds and walnuts (for healthy fats and crunch)
Egg whites (for protein)

This particular bar packs 12 grams of protein, which is impressive for a non-refrigerated option.

Taste and Satisfaction

I’ll be honest: not all protein bars taste great. Some are chalky, dry, or overly sweet. But the Blueberry RX Bar surprised me. It had a chewy texture, was naturally sweet from the dates, and the blueberry flavor was strong without being artificial.

At 180 calories, it offered more staying power than a piece of fruit or a small yogurt—both of which are healthy but harder to find on the road. One bar was enough to hold me over between stops without leaving me sluggish.

Convenience Factor

For road trips, convenience matters as much as nutrition. The RX Bar doesn’t need refrigeration, doesn’t melt in the car, and fits easily in a glove box or travel bag. That made it far more practical than trying to find fresh, healthy options at gas stations.

The Blueberry RX Bar isn’t meant to replace a full meal, but it’s an excellent travel snack that balances taste, protein, and convenience. For anyone hitting the road, this is a smart alternative to fast food or vending machine fare.

If you’re planning a trip, consider tossing a box into your bag. Your future self stuck on I-80 in the middle of nowhere will thank you!

Have you tried the RX bars? What did you think? Leave a comment below. – Thanks! Chris

September Flying By: Time to Switch Up Your Fall Workout Routine

September 25, 2025 / Jill McCauslin / 0 Comments

Okay, is it just me or did September literally disappear? Like, I swear it was Labor Day weekend yesterday and now I’m digging through closets for actual pants. Wild. I can always tell when it’s fall because my jeans come out and my old running shoes replace sandals as my go to shoes.

But honestly? I’m kind of here for it. There’s something about fall that makes me want to totally shake up my workout routine. Those sweaty summer gym sessions were great and all, but now that it’s getting chilly, my body is craving something completely different.

I’ve been really into strength training lately – there’s something so good about lifting heavy things when it’s cold outside. Like, my body naturally wants to build that internal heat, you know? Plus squats and deadlifts just hit differently when you’re not already sweating. (If you’re thinking about getting into lifting, Chris wrote more about why fall is strength-building season here!)

And can we talk about cozy cardio for a sec? I’m talking long walks while listening to podcasts, yoga in my living room with candles lit, or just dancing around to whatever’s on my playlist. I am not a dancer but it’s fun to bop around the house.

Movement doesn’t have to be this intense, sweaty thing all the time. (The whole cozy cardio trend is actually backed by experts – gentle movement can be just as beneficial!) And don’t you love how the things we’ve always done now get a name and analyzed? Crazy.

Honestly, I’m giving myself full permission to ditch the summer grind mentality. My body did a lot this summer – camping trips, hiking, all those outdoor adventures – and now it feels good to change it up.

So what’s your fall vibe going to be? Maybe finally trying that Pilates class you bookmarked? Getting back into lifting? Or just promising yourself you’ll take more walks now that the weather’s perfect for it? I’d like to hear about your fall workout routine.

I love how changing seasons give us this natural excuse to hit reset. We don’t have to keep doing the same workouts just because we always have. Fall energy is different – let’s lean into it and move our bodies in ways that make us feel amazing.

And if you’re in the southern hemisphere, let us know how spring energy is different!

Bone Health with Dr. Lisa Moore

September 23, 2025 / Chris Brown / 2 Comments

187 – Bone Health with Dr. Lisa Moore

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Bone health is a topic that affects so many women, especially as we move through midlife and beyond. In this episode, we’re joined by Dr. Lisa Moore, Doctor of Physical Therapy and founder of Brick House Bones®. Lisa’s mission is to help people with low bone density or osteoporosis rebuild confidence, strength, and resilience—so they can keep doing the things they love with the people they love.

Dr. Moore is trained through BoneFit™ and the Institute of Clinical Excellence in bone health exercise. She blends the latest research with yoga, strength training, and mindful movement to help women strengthen their bones safely. She also offers a program called Journey to Fracture-Proof, which provides practical, research-based tools to improve bone health.

We discussed:

Why Lisa chose to specialize in bone health as a physical therapist
The difference between osteoporosis and osteopenia, and who is most at risk
Medications for osteoporosis—when they’re used, benefits, and side effects
How exercise and lifestyle changes can complement or improve medication outcomes
DEXA scans: what they are, when to start, and how often to get tested
Safe and effective types of exercise for stronger bones—weight training, balance, posture, and even jumping
Guidance on yoga, Pilates, deadlifts, and other specific movements if you have osteoporosis
Do vibration plates really help bone density?
Fall prevention strategies and simple posture exercises to protect your spine
The role of nutrition: calcium, vitamin D, and other key nutrients for bone health
Foods that may support bone density, including research on prunes
What to know about calcium supplements and how to navigate conflicting advice
Lifestyle factors that may harm bones, including alcohol, caffeine, and processed foods
Lisa’s top priorities for women over 50 who want to protect their bones
The biggest myths about bone health

Dr. Moore also shares details about her 90-minute program, Journey to Fracture-Proof, designed to give women the tools and confidence to take control of their bone health. Please note, this is ⚠️ General education, not medical advice.

Links mentioned during the podcast:
Website: Brick House Bones at DrLisaMoorePT
Workshop program: Journey to Fracture Proof
Website: StrongBonesPT
Facebook: Brick House Bones with Dr. Lisa Moore PT
Private Facebook group: Brick House Bones Group with Dr. Lisa Moore PT
Instagram: Dr. Lisa Moore PT and Brick House Bones
Seen Calcium Chews: Use DRMOORE10! affiliate link

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Podcast Partner Spotlight:

If you enjoy what we talk about on the Fit Strong Women Over 50 podcast, you may want to checkout the Boomer Banter podcast.

Wendy Green is the host of the popular and inspirational Boomer Banter podcast. She pursues real talk about aging well. At Boomer Banter, Wendy explores financial literacy, mental and physical health, relationships and having a purpose, to help you age well.

Listen to her podcast at the Boomer Banter Website at heyboomer.biz. You may remember Wendy from “New Goals and Dreams with Wendy Green”, episode 139 of Fit Strong Women over 50.

Why My Pedal-Assist Ebike Changed Everything

September 16, 2025 / Jill McCauslin / 0 Comments

I’ll admit it – I was skeptical about ebikes. Maybe it’s because I’m attached to my vintage Cannondale hybrid, or maybe I had this idea that using electric assistance somehow wasn’t “real” cycling.

My boyfriend bought me a pedal-assist ebike for Christmas. I’d been dealing with some lung issues, and I think he thought it would help encourage me to keep riding. I was sort of embarrassed to have one and felt weird talking about using my bike. Funny how our vanity affects us, isn’t it?

The first thing I noticed? It still felt like riding a bike. You pedal, you steer, you brake – all the familiar motions are there. But then you feel it: this gentle, almost magical push that makes everything easier. It’s not like a motorcycle where you twist a throttle and zoom off. The motor only kicks in when you’re pedaling, amplifying your effort rather than replacing it. (There are ebikes that have a throttle. They’re like large mopeds and that’s not what I have. They’re not allowed on the trails around me.)

I rode through some rolling hills that normally would have had me wondering why I thought this was a good idea. Instead, I found myself actually enjoying the climbs. The assist didn’t do the work for me, but it smoothed out those moments where your legs start burning and your breathing gets heavy. I was still getting exercise (I could feel it in my muscles) but I wasn’t gasping for air at the top of each hill, though I was breathing a bit heavier.

What surprised me most was how it changed my whole mindset about the ride. Instead of mentally calculating whether I had enough energy to make it up the next hill, I was actually looking around, enjoying the scenery, having conversations. The physical challenge was still there, but it wasn’t overwhelming everything else.

A pedal-assist bike has let me ride with my boyfriend and keep up. It’s discouraging to always be lagging behind.

I think there’s room in my garage for one more bike after all.

Curious about the technical side of pedal assist? This beginner’s guide explains how the technology actually works.

Thyroid and Hormonal Health with Dr. Angela Mazza

September 9, 2025 / Chris Brown / 0 Comments

#186 – Thyroid and Hormonal Health with Dr. Angela Mazza

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In this episode, we sit down with Dr. Angela Mazza, a triple board-certified endocrinologist who specializes in thyroid disorders, diabetes, and hormone imbalances. Dr. Mazza is the founder of the Metabolic Center for Wellness in Central Florida, where she takes an integrative and personalized approach to patient care.

She is also the co-host of the Thyroid Talk with Dr. Angela Mazza podcast and the author of Thyroid Talk: An Integrative Guide to Thyroid Health. Together, we explore how the thyroid gland affects women’s health, especially during midlife transitions such as perimenopause and menopause.

Dr. Mazza helps us understand the signs and symptoms of thyroid issues, the role of hormones, and the kinds of tests available to identify potential problems. She also explains the difference between hypothyroidism and hyperthyroidism, how thyroid-stimulating hormone (TSH) works, and how thyroid issues can be prevented.

We discussed:

Dr. Mazza’s decision to become an endocrinologist
The location and function of the thyroid gland
How thyroid changes often occur with age and impact women more than men
The ways hormone shifts during perimenopause and menopause affect thyroid health
Common symptoms of thyroid problems
The types of tests that can identify thyroid issues
The differences between hypothyroidism and hyperthyroidism
How you can help to prevent or minimize thyroid issues
The relationship between thyroid disorders and diabetes
Why Dr. Mazza is passionate about educating patients and the public about thyroid health

Links:

Podcast: Thyroid Talk with Dr. Angela Mazza
Book: Thyroid Talk: An Integrative Guide to Thyroid Health
Website: Metabolic Center for Wellness

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Podcast Partner Spotlight:

Listen to her podcast at the Boomer Banter Website at heyboomer.biz. You may remember Wendy from “New Goals and Dreams with Wendy Green”, episode 139 of Fit Strong Women over 50.

Changing Habits: Making One Change at a Time Works Best for Me

September 2, 2025 / Chris Brown / 1 Comment

Have you ever tried to lose weight, gain muscle, add some new habits, quit bad ones, exercise more and meet all your goals at once. To me, that’s overwhelming!

When I first started my journey to better health in 2007, I felt like I had to change everything at once—my eating habits, exercise routine, sleep, and even my mindset. It seemed overwhelming and unattainable.

For years, work and family responsibilities had been my top priority. Once my kids were grown and off to college, I suddenly had the space to focus on myself, but I wasn’t sure where to begin.

Finding Structure and Accountability

One of my first steps was joining Weight Watchers. Looking back, I think the real benefit wasn’t about counting points—it was the consistency of showing up for weekly meetings and tracking what I was eating. That structure gave me accountability. Still, each small change felt like a challenge, and some changes were harder than others. No one ever said that changing habits is easy

Over time, persistence paid off. I eventually reached my goals, and now I focus on maintaining and continuing to improve my health. These days, instead of trying to overhaul everything at once, I take a “one change at a time” approach. I’ve learned that piling on too many new habits usually leads to burnout.

For example, I’ve been experimenting with reducing butter in my meals. My swaps include homemade hummus, cream cheese, or even extra virgin olive oil. Each option has its pros and cons—flavor, texture, calories, nutrition, and convenience all play a role. Some swaps stick; others don’t. And that’s okay

In the beginning, my biggest focus was cutting back on pizza, pasta, and fried foods at dinner. Now, I rely on tools like the MyFitnessPal app, which helps me track what I eat in terms of meals and calories. More importantly to me it helps me measure and track macros (protein, carbohydrates and fats), water intake, and portion sizes. Paying attention to balance, rather than restriction, has helped me to stay consistent, feel more in control, less deprived and stay with it.

Small Changes Add Up

One of the most important lessons I’ve learned is that food changes don’t have to be drastic. In fact, to me small changes over time are better. I’m trying to build sustainable habits that fit my lifestyle. I find that the key is experimenting, finding what feels good, and continue with the changes that support long-term health.

One of my long term goals is to be fit and strong. To me, it means having muscle and stamina.

Eating enough protein is important to maintain muscle. We’ve published a lot about eating enough protein and the effects of muscle loss as we age. Research shows that our needs increase as we age to help maintain muscle mass and strength. The right amount depends on activity level, size, and overall health. (Here’s a helpful resource from Harvard Health on muscle loss and protein needs in older adults. National Institute of Health published a study of Dietary Protein in older adults.)

How much protein do I eat? Currently based on my height, weight, health and activity level, I’m finding that 72-75 grams of protein feels right. I used to eat more, I used to eat less. When I workout more, I find I need more.

How do you approach making changes?. Do you do baby steps like me? Or are you more likely to go cold turkey, rip the bandaid off and make a big change? Please leave a message in the comments below.

Pilates and Gut Health with Charlyn Huss

August 26, 2025 / Chris Brown / 0 Comments

#185 – Pilates and Gut Health with Charlyn Huss

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In this episode of Fit Strong Women Over 50, we talk with Charlyn Huss, a Nationally Certified Pilates Teacher, movement educator, and gut-health specialist with over 25 years of experience. Charlyn’s innovative approach blends movement science, psychology, and nutrition to help people optimize posture, boost confidence, and achieve lasting wellness.

Charlyn is the co-creator of CoreSpring®, a patented Pilates-inspired portable apparatus and training method, and the founder of Playhouse Pilates, a studio that integrates movement, mindset, and gut health to help clients feel their strongest.

We discuss:

Charlyn’s journey to becoming a Pilates teacher and studio owner
What “optimal alignment” means for both the body and life
How CoreSpring® works, what makes it unique, and the benefits of its signature “W” exercise
The connection between core strength, alignment, and digestive health
How breathwork and posture-based movement can reduce stress and improve gut function
Gut-friendly nutrition tips, including anti-inflammatory foods and habits that support digestion
Insights from Charlyn’s acting background
Lessons learned from pivoting to virtual training in 2020

Links mentioned:

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Podcast Partner

If you enjoy our podcast, you’re sure to enjoy Wellness Wednesdays, a free monthly online program focused on healthy aging hosted by Sally DuPlantier, an award-winning gerontologist, health educator and researcher. You may remember Sally from podcast episode 175 Better Choices for Better Healthspan.

Guest speakers on Wellness Wednesdays include healthcare professionals, researchers, thought leaders and authors on topics related livestyle choices, mental well-being; pain management, and reframing aging.

The programs are an hour in length and include about 15 minutes of live Q&A. They are free and recorded. Visit Sally’s website at MyZingLife.com for more information.

The Real Deal About Getting Fit and Strong

August 15, 2025 / Jill McCauslin / 0 Comments

Here’s what I wish someone had told me years ago: fitness isn’t about perfection. It’s about showing up, even when you don’t want to. Getting fit and strong isn’t a one stop deal. It’s a long term prospect.

You know how they’re always saying, “It’s not a sprint, it’s a marathon.” Well, that’s true. In fact, it might actually be an ultra.

I’ll be honest – I’ve fallen for the all-or-nothing trap more times than I care to admit. You know the one. Where you’re either crushing every workout and meal prepping like a boss, or you’re sprawled on the couch wondering where your motivation went. Sound familiar?

But here’s what I’ve learned through my own messy journey: becoming fit and strong isn’t about those dramatic before-and-after photos. It’s about the quiet moments when no one’s watching and you choose to move your body anyway.

Let’s Get Real About What “Fit” Actually Means

We’ve got this weird idea that you’re either fit or you’re not. Like there’s some magic line you cross where suddenly you’re “officially” in shape. But that’s not how it works.

Fitness shows up differently for all of us. Maybe it’s having the energy to chase your kids around the playground. Maybe it’s carrying all your groceries in one trip (because who has time for two?). Maybe it’s feeling strong and capable in your own skin.

The other day I picked up a 40-pound bag of dog food and put it in my cart. A nearby woman said “oh, it’s a workout day.” I’m happy that I can carry the dog food from my car and into the house without needing help.

I’ve seen people who can deadlift twice their body weight but get winded walking up a flight of stairs. I’ve seen others who might not look “fit” by magazine standards but have incredible endurance and feel amazing in their bodies. Which one is “fitter”? The answer is: who cares?

I know I have a tendency to feel competitive about things like deadlifts and bench presses but really I am only competing with myself.

The CDC defines physical fitness in terms of health benefits, not appearance or performance metrics – and that’s exactly the mindset shift we need.

The Magic of Tiny Movements

You don’t need a perfect workout plan or expensive equipment to start becoming stronger. You need to start where you are, with what you have.

Take the stairs instead of the elevator. Do squats while your coffee brews. Park a little further away. Dance while you’re cooking dinner. These aren’t Instagram-worthy moments, but they add up to something powerful over time.

I started my fitness journey doing wall push-ups in my living room because regular push-ups felt impossible. Those wall push-ups led to knee push-ups, which eventually led to full push-ups. Not because I followed some perfect program, but because I kept showing up, even when it felt silly.

Research shows that even small amounts of activity can have significant health benefits – we’re talking as little as 15 minutes a day making a real difference.

Your Body Tells a Story

Here’s something the fitness industry doesn’t want you to know: your body isn’t broken, and it doesn’t need to be “fixed.” It needs to be listened to.

Some days you’ll feel strong and ready to tackle anything. Other days, your body will ask for gentleness. Both are okay. Both are part of the process of becoming.

I learned this lesson the hard way when I pushed through pain and ended up sidelined for weeks. Now I know that sometimes the strongest thing you can do is rest. Sometimes it’s asking for help. Sometimes it’s modifying a workout because your body needs something different today.

Learning to listen to your body is a skill that extends far beyond fitness – it impacts how you handle stress, make decisions, and care for yourself in all areas of life.

A Year of Racing at 50 with Lauren Paulson

August 12, 2025 / Chris Brown / 0 Comments

#184

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Last year Lauren Paulson ran a race every month for her 50th birthday. Those included her first 100 miler, her first 100 K, the SOS triathlon, and the rim2rim2rim of the Grand Canyon. She is also a professor of psychology and the chair of the department and oversees a $15 million grant. So Lauren understands what it’s like to be an aging female endurance athlete who is trying to balance work and life.

In a A Year of Racing at 50, Lauren suggested:

Find what you love and take little steps towards that.
Consistency. It’s like a muscle that becomes part of my day.
Remind myself of my goal

We discussed:

The spark that led her to mark her milestone birthday with 12 months of races.
Her experience at the legendary SOS triathlon with an 8 stage race of biking, running and swimming… where you take EVERYTHING with you during the race. (It was an epic hard race!)
The highs, lows, and unforgettable moments from the 100-mile and 100-kilometer events.
The lessons she learned about resilience, grit, and self-belief during her year-long adventure.
The challenges of the Rim to Rim to Rim in the Grand Canyon with incredible heat (100 degrees in the shade) and how she stayed hydrated.

Whether you’re an endurance athlete, a weekend warrior, or simply looking for inspiration to set a bold goal, Lauren’s story will remind you that turning 50 can be a launching point for new adventures—not a slowing down point.

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Podcast Partner – Adriane Berg

If you like listening to our podcast, check out the AGELESS Traveler podcast hosted by Adriane Berg. It’s the best resource for the 60+ active traveler who wants to Never Stop Traveling. Adriane talks about various destinations, health and wellness travel, luxury travel for less, solo, grandparent and volunteer
tours.

Adriane helps you lead a very good life, that’s for sure. To listen to her podcast, visit the website: agelesstraveler.com

Road Trip Fuel: A Review of the Blueberry RX Bar

Why I Chose the RX Bar

Taste and Satisfaction

Convenience Factor

Podcast Partner Spotlight:

Podcast Partner Spotlight:

Podcast Partner

Let’s Get Real About What “Fit” Actually Means

The Magic of Tiny Movements

Your Body Tells a Story

Related Posts You Might Enjoy:

Podcast Partner – Adriane Berg