Fit and Strong Archives - Page 6 of 56

Strengthening Mental Skills with Pat Spencer

October 8, 2024

164 - Strengthening Mental Skills with Pat Spencer Download | Play in New Window In episode 164, Jill and Chris talk with Pat Spencer, owner of Getting Your Mind in Gear, who helps endurance athletes hone the mental skills needed to achieve their endurance sports goals. Pat is an avid gravel cyclist, former long course triathlete, marathoner, and open water swimmer. A licensed clinical social worker and a therapist with a private practice in central New Jersey, she has worked in mental health for 25+ years in a variety of settings, including directly with clients, as a supervisor, as a adjunct professor and providing a number of professional trainings. In 2022, she decided to combine her understanding of mental health with her love of endurance sports. She knew she...

#endurance athlete strengthening mental skills strong mental attitude

Lowering Cholesterol Through Diet and Exercise

September 30, 2024

Fit and Strong, Food and Drink

Have you ever tried lowering your cholesterol through diet and exercise? Is it possible? Perhaps it isn't something that you have struggled with, but I know for myself when I lost weight, increased my muscle mass and started eating right I was able to lower some of my high cholesterol numbers. Remaining vigilant is more difficult some times than others. Finding ways to keep lowering cholesterol through diet and exercise (and trying to stay off statins) is one of my health and fitness goals. Cholesterol numbers are linked to determining your risk of developing heart disease or experiencing a cardiovascular event. My high cholesterol is probably herditary, but I know if I am pretty strict with my certain foods (limiting butter, egg yokes, shellfish and red meat)...

Cholesterol

Pelvic Floor Health with Kim Vopni

September 24, 2024

Fit and Strong, Podcast

163 - Pelvic Floor Health with Kim Vopni Download | Play in New Window In episode 163, Jill and Chris talk with Kim Vopni, a leading authority in health & fitness coaching for women with pelvic floor dysfunction and is known as The Vagina Coach. She has helped thousands of women learn how to do pelvic floor exercises, ditch the incontinence pads, eliminate their prolapse symptoms and get back to living life to the fullest! Kim is a certified fitness professional who became passionate about spreading information on pelvic health when she was pregnant with her first child. She is the author of 2 books – Prepare to Push – What Your Pelvic Floor and Abdomen Want You To Know About Pregnancy and Birth and a second title Your...

pelvic floor health

Looking Back at Our Veggie Challenges

September 12, 2024

Fit and Strong, Veggie Challenge

Chris recently posted about how eating more vegetables helps her maintain her weight and included some information about roasting zucchini. For some reason that made me think about some of our earlier posts about vegetables so I decided it was time for looking back at our veggie challenges. If you enter Veggie Challenge in the search field, a lot of entries come up. Scrolling through the search results, I realized we have a lot of great ideas on how to get more vegetables onto our plates. I found a recipe for a kohlrabi slaw that I made in 2019. Five years ago so I guess that’s why I forgot all about this dish but it sounds good. I need to make it again. It’s basically kohlrabi and...

cabbage kohlrabi watercress

Just Lift with Jackie Errico

September 10, 2024

Fit and Strong, Podcast

Just Lift with Jackie Errico #162 Download | Play in New Window Jill and Chris talk with Jackie Errico, a nationally certified strength and conditioning coach, a certified personal trainer, and co-owner of Just Lift Fitness training studios located in the Chicago area. Jackie focuses on helping women gain confidence in their bodies. She educates women on the physical and mental benefits of strength training and how to fuel bodies with the right food; teach them how to lift weights properly and safely; and help them create a fitness and nutrition game plan so that they can achieve the results they deserve. We discuss: Why it's so important for women to do strength training How women's fitness needs differ from men's Common misconceptions women have about working out and...

Keeping the Weight Off with Fresh Veggies

September 3, 2024

Fit and Strong

I love veggies from the garden. I know it is helps me in keeping the weight off. My favorite is roasted vegetables. After losing a significant amount of weight between 2007 and 2012, I've been working on keeping the weight off and staying fit and strong. For those that listen to the podcast and are part of the Becoming Elli community, it comes as no surprise that one of my "secrets" for keeping the weight off is by eating lots of vegetables. If you haven't heard our "story" before, you may want to listen to our 3rd podcast episode called: Turning 50 and getting fit [caption id="attachment_7291" align="aligncenter" width="225"] I slice the zucchini in half and then length wise[/caption] [caption id="attachment_7292" align="aligncenter" width="225"] Trying to keep them a uniform...

Finding Wellness with Dr. Malaika Woods

August 27, 2024

Fit and Strong, Podcast

# 161 - Finding Wellness with Dr. Malaika Woods Download | Play in New Window We had a great conversation in this episode with Dr. Malaika Woods who is a Certified Practitioner for the Institute for Functional Medicine and has a Double Board Certification with both the American Board of Obesity Medicine, and American Board of Obstetrics & Gynecology. Dr. Woods is the founder of Dr. Woods Wellness, established in 2013. When not working in the office, Dr. Woods enjoys singing, especially gospel music. She has been a choir director throughout the years and a wedding singer for many of her family and friends. Spending time with her wonderfully supportive husband, daughter and son are her most treasured moments. She is a native of Wichita, Kansas and earned her...

finding wellness

Improving our Podcast Outreach

August 20, 2024

Fit and Strong

Many of our readers found us through the Fit Strong Women Over 50 podcast. We've been publishing it since 2018 a couple times each month and recently released our 160th episode. In a way to learn more, stay current and keep on keeping on with the podcast and Becoming Elli community, we are attending the Podcast Movement conference. Here we are finding out that there are many ways to use all the technology but it seems like sharing ideas with other podcasters in person is a great way to keep getting re-energized. In the near future, Jill and I plan to survey our readers and listeners to learn more about what you like, what you'd like to learn and how we can improve our content and outreach. We...

listen notes podcast ranks

Elite Athlete Bree Lambert

August 13, 2024

Fit and Strong, Podcast, Races, Running

160 - Elite Athlete Bree Lambert Download | Play in New Window Bree Lambert is a personal trainer, running coach, nutritionist and ultra runner. She has been pursuing endurance sports since her teenage years, starting with road triathlon, Xterra off-road triathlon and now ultra running. Bree completed her first 50K in 2005 and since then has completed distances from 50k to 100 miles. Each finish represents hundreds of hours of training, dedication and mental preparation. Bree coaches other runners to achieve their goals while providing personal training services to both runners and non-runners alike in San Jose, California and online. She believes in a healthy lifestyle and thinks that no matter where your health is now, you can make an improvement. She’s committed to her family and loves to cook...

Bree Lambert Elite Athlete

Consistently Walking in the Morning

August 6, 2024

Fit and Strong, Fitness, Work Outs

Trying to be consistent with exercise can be a challenge, but I feel pretty good about consistently walking in the morning. While consistently walking is not a strenuous workout, I find it one minor way I can be consistent with exercise.Like most women, I balance a lot of different activities. I also tend to put other people or priorities ahead of getting consistent exercise, so I'm pleased that I've been able to walk about 10,000 steps daily average this summer.In winter and spring I was consistently going to the gym and I felt good about that. I imagine once the weather starts to change, I'll be back indoors. Walking in nature has been quite enjoyable for any number of reasons: I take the dog, so she...

Consistently Walking

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Fit and Strong

Strengthening Mental Skills with Pat Spencer

Lowering Cholesterol Through Diet and Exercise

Pelvic Floor Health with Kim Vopni

Looking Back at Our Veggie Challenges

Just Lift with Jackie Errico

Keeping the Weight Off with Fresh Veggies

Finding Wellness with Dr. Malaika Woods

Improving our Podcast Outreach

Elite Athlete Bree Lambert

Consistently Walking in the Morning

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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