Fit and Strong Archives - Page 44 of 56

Using Triathlons to Overcome Adversity: Diana Woolf

February 26, 2019

Fit Strong Women Over 50 Podcast Episode #28 Download | Play in New Window Please Subscribe: Apple Podcasts (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In episode 28 of the Fit Strong Women Over 50 Podcast, Jill and Chris talk with Diana Woolf about how she overcame her PTSD resulting from years in the fire service and how that motivated her to try to help others battling PTSD. In 2009, Diana Woolf began competing in off-road trail races and triathlons to deal with her own PTSD symptoms and found great healing in the sport. Since then, she has competed in over 50 triathlons, including 7 half-distance and 3 full-distance Ironman triathlons, consisting of a 2.4 mile swim, 112 mile bike and a 26.2 mile marathon. Diana has been a part of the fire service for 20 years...

Fried Riced Cauliflower – Veggie of the Week

February 25, 2019

Fit and Strong, Veggie Challenge

I prepared my cauliflower in a way I never tried before. I know I tried riced cauliflower last week, but I it was from a package rice and I tried it with a warm riced cauliflower salad. Pretty good! However this week is special because I riced it myself to make "fried rice" which is actually "fried riced cauliflower." All I can say is WOW, this is a WINNER! Start with a beautiful head of cauliflower. It's still messy to rice cauliflower using a grater, but that's okay, it's easy enough to clean up and worth it for the delicious taste. I even grate the core of the cauliflower to use the whole thing. Usually I throw that part away, but since it is riced so small, it...

#veggiechallenge cauliflower riced cauliflower

3 Tips for Motivation using Little Rewards

February 23, 2019

Fit and Strong, Motivation

Keeping focused on healthy eating, working out and being fit is very important to me. It's both a long term and a short term goal. I know that staying focused and motivated will lead to bigger successes and reaching my goals. Some days however, I'm just not feeling it, so I have some mental tricks I use. One of the tricks is something I call "Little Rewards" that use tools to finish something to get on to the next thing. It's like playing a little game with myself. Maybe everyone does this and it is nothing new or earth shaking. But if not, I thought I'd share what goes in my head when I'm trying to motivate myself. These Little Rewards flip some switch in my brain....

#MotivationInWinter little rewards

Coming Back from an Injury

February 21, 2019

Fit and Strong

Oh, glory! You’re finally ready and you’re coming back from an injury. What a great feeling. Being down with an injury is tough. It’s hard on you physically and mentally. You’re usually focused on your workouts and training and then wham! Something happens and you’re down. You lose all the benefits of working out, including all those endorphins and other feel good hormones. It’s easy to feel down and defeated. Then comes the moment when you realize you feel better or your doctor says you can begin to resume your routine. Great news! However, before you get too carried away, here are a few tips for coming back from an injury successfully. Coming Back from an Injury First, listen to your body! When you first start working out...

Riced Cauliflower – Weekly Veggie Challenge

February 19, 2019

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....

Building Endurance by Working Out in the Fat Burning Zone

February 16, 2019

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...

Fat burning zone

Fitness on Valentine’s Day: Some Ideas on How to Celebrate

February 14, 2019

Fit and Strong

Valentine’s Day is a weird holiday, I think, so I might as well think about fitness on Valentine's Day. I associate this holiday with those school parties that required me to help create a decorated shoe box and to buy cards for kids to distribute in class. Now that I think about it, isn’t this a strange holiday to be celebrating in school? If you have a sweetie, then you can celebrate in the way you want. If you don’t, you can celebrate with friends or decide to just ignore it. So, basically, Valentine’s Day is not my favorite holiday. And I really hope that nobody gives me candy because you know I’ll eat it. Whether or not you’re celebrating, you can keep the holiday in mind when...

Valentine's Day

How to Crave Healthy Foods & Stop Dieting – Melanie Jatsek

February 12, 2019

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...

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

Twelve Ways to Eat More Vegetables

February 7, 2019

Fit and Strong, Food and Drink

One thing that stands out in the podcast episodes we’ve had with food and nutrition experts is that everyone, regardless of what else they recommend, seem to recommend eating more vegetables. The nutrients and fiber that vegetables provide to our bodies are invaluable. The different colors of vegetables provide different nutrients which is why we’re often instructed to “eat the rainbow.” Chris and I often share vegetable recipes. If you check out our ebook, Fitness Food, you’ll see most of the recipes include vegetables. Plus, we’re having the One New Vegetable a Week Challenge in the Becoming Elli community. You can either try a new vegetable or prepare one in a new way. Not to continue to harp on vegetables, but let me share one more post...

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Fit and Strong

Using Triathlons to Overcome Adversity: Diana Woolf

Fried Riced Cauliflower – Veggie of the Week

3 Tips for Motivation using Little Rewards

Coming Back from an Injury

Riced Cauliflower – Weekly Veggie Challenge

Building Endurance by Working Out in the Fat Burning Zone

Fitness on Valentine’s Day: Some Ideas on How to Celebrate

How to Crave Healthy Foods & Stop Dieting – Melanie Jatsek

Five Strength Building Body Weight Exercises for Women Over 50

Twelve Ways to Eat More Vegetables

Beyond the Basic Bowl: Creative Ways to Use Quinoa

Buddha Bowl

Vegetable Soup for a Cold Weekend

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