Fit and Strong Archives - Page 39 of 56

The Wonders of Walking

August 8, 2019

Today, I want to talk about the wonders of walking. It's an activity that can help our bodies in so many ways. Some of the benefits of walking are: Improves our heart and lung fitness (cardiovascular and respiratory fitness) Improves our mood and reduces anxiety and depression Increases our endurance Helps with balance Wonders of Walking One of the best benefits of walking, though, is the opportunity it gives you to see the world. It doesn't matter where you walk. You can just see a lot of interesting things. When I go for a run, I'm usually focused on form and speed and my heart rate. I notice what's around me but I rarely stop to take a photo. I also can miss things because I'm moving at...

You Don’t Have to Listen

August 3, 2019

Fit and Strong, Mental Health, Motivation

When that little voice in your head says "Are you kidding?!? You are too old." You don't have to listen. When you think about a new challenge and think "I can't do that! That's too much/too tall/too long/ too hard." You have a choice. You don't have to listen to those negative thoughts. Or when you look in the mirror and the mirror looks back as if to say "No, not you." YOU DO NOT HAVE TO LISTEN. It took me a long time to learn this. Who am I kidding? I'm still trying to learn this. Ha ha! It's easy to forget that the one person who is holding me back is...

#bikeriding #Mantras #MentalHealth

Kayaking on the Cuyahoga River

August 1, 2019

Fit and Strong

I spent last Saturday with my 25-year-old son. We went kayaking on the Cuyahoga River. The river was calm, nothing like what it was a few weeks ago after many heavy rains. Once the kayak and canoe livery where we rented the canoe took us upriver on a bus and dropped us off, we simply made our way downriver to return to our docking area. The Cuyahoga River is one of those success stories on environmental change. This is the river that caught on fire in Cleveland many years ago. According to the Plain Dealer, in April 2019, the Cuyahoga River was named “River of the Year” to celebrate its effect on the environmental movement. To celebrate 50 years of environmental resurgence, the Cuyahoga River has been...

Getting Back into the Groove

July 27, 2019

Fit and Strong, Motivation, Veggie Challenge, Work Outs

I'm struggling with getting back into the groove of my usual routines and good habits. My planned consistency has taken a back seat to summer social activities. It's funny. I looked forward to summer so much so that I could be outside, running, riding and building my physical levels. Looking back over this year (since summer is more than half over now) between the family vacation, reunions, birthdays, a long wedding weekend, kayak trips and camp-outs, my summer has had more social activity and less physical activity than the last eight or nine summers have had. A regular schedule and a set routine helps ensure I plan my meals, shop for healthy produce regularly, and consistently get solid exercise. Don't get me wrong, I love connecting...

Adding Vegetables to Breakfast

July 25, 2019

Fit and Strong, Food and Drink, Veggie Challenge

So now I'm adding vegetables to breakfast? Really? Why? Recently, I attended a talk by a local doctor and a health coach. They said most of us need to increase the amount of vegetables we're eating and said we should get nine to ten servings of vegetables per day. The only way I can see to do that is by adding vegetables to breakfast. My typical lunch is a big bowl of salad with a lot of different vegetables on it. I usually start with a bowl of greens, preferably a mix of some kind of lettuce and spinach and then I might add some kale or micro greens in there too. Lunch easily gives me three to four servings of vegetables. Dinner is when I'm most likely to...

#breakfast #veggiechallenge vegetables

Breakfast Smoothie Recipe Veggie Challenge

July 24, 2019

Fit and Strong, Recipes, Veggie Challenge

I've been making a breakfast smoothie frequently for the past few months. I seem to go in cycles on smoothies. At times, they're great and I enjoy having them. They satisfy me until lunch time and I have control over what I eat. Because I add the frozen berries and the pomegranate juice, this smoothie is not green. It can turn a pinkish color, though sometimes it's not an appetizing color. If that happens, serve it in a mug. Here's the recipe of what I've been doing lately. You can easily switch out the vegetables and fruit. Just use what you have on hand. Breakfast Smoothie Ingredients 2 handfuls kale 1 chunk cucumber, skin removed unless organic 1 carrot 1/2 avocado, peeled and seeded 2 to 3 handfuls frozen berries 1/4 cup pomegranate juice 1...

kale protein powder smoothie

Protein Bars of 2019 Podcast

July 23, 2019

Fit and Strong, Podcast

comparing protein bars Protein Protein bars

How to Beat the Heat

July 20, 2019

Fit and Strong, Fitness

When temperatures soar into the mid 90's and the humidity feels so thick you can cut it with a knife, staying cool can be a real challenge. Maybe it is my imagination, but I think it has become harder to stay cool and beat the heat after I turned 50 years old. I've had heat problems in June, July and August in the past few years, so I try to be very aware of my body. Don't be embarrassed to stop if you feel you are getting overheated! If you get the chills and it's over 80 - definitely stop what you're doing and call it a day. Some of the organized bike rides have served pickle juice among other things. Beat the Heat Here are my ten...

Beat the heat staying cool

Cucumber Tomato Quinoa Salad – Veggie Challenge

July 15, 2019

Fit and Strong, Veggie Challenge

Cucumber Tomato Quinoa Salad is great when you're in the mood for a summer salad and perfect for the #VeggieChallenge! Directions: Cook one cup of quinoa in one and a half cups of boiling water. Stir quinoa frequently until water is absorbed. Take off heat and cover for 15 minutes. Fluff. Peel and remove seeds from the cucumber. Chop Veggies: Tomato Cucumber Carrots Sweet Peppers (red, yellow, orange) Green Pepper Squash Celery Onion Cauliflower Toss together. Add Dressing: Lemon juice Olive Oil Apple Cider Vinegar Chopping lots of raw vegetables takes a few minutes, but they add lots of flavor and fiber....

Meeting new challenges zip lining in Utah

Taking on Some New Challenges

July 13, 2019

Fit and Strong, Hiking

I consider a big part of Becoming Elli to be taking on new challenges. Some are physical, some are mental. Some, like the veggie challenge, are habits. As some of you know, I live in Summit County, Ohio, USA. By the name of it, you might think we are located on the top of a mountain, but in my county, the elevation peaks at just over 1,000 feet (325m) from sea level. So when I had the opportunity last weekend to visit Utah and do some outdoor activities, I figured the higher elevation of around 7,000 feet above sea level would give me some challenge. And it did! But it was the mental challenges that really gave me a bit of a work out! Glad I've been...

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Fit and Strong

The Wonders of Walking

You Don’t Have to Listen

Kayaking on the Cuyahoga River

Getting Back into the Groove

Adding Vegetables to Breakfast

Breakfast Smoothie Recipe Veggie Challenge

Protein Bars of 2019 Podcast

How to Beat the Heat

Cucumber Tomato Quinoa Salad – Veggie Challenge

Taking on Some New Challenges

Beyond the Basic Bowl: Creative Ways to Use Quinoa

Buddha Bowl

Vegetable Soup for a Cold Weekend

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Getting Steps Done – When There Is NO Time

Celebrating a Two Year FitBit Anniversary

Starting to See Results from the Strength Building Season

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