Category: Podcast (Page 11 of 21)

Lifting for Fit Strong Women Over 50

February 8, 2022 / Chris Brown / 4 Comments

Episode 100 – Lifting for Fit Strong Women Over 50

In episode 100, Jill and Chris review what they have learned during the past 100 episodes. Many topics have been covered, but what really stands out is the importance of strength training.

Over the past episodes there have been many experts who have talked about lifting for fit strong women over 50, including how to get started, progressive overloading, good form, avoiding injury, tracking progress and more.

In this episode, Jill and Chris discuss the “whys” and “hows” of lifting and include clips from past episodes featuring interviews with:

Maria Stahdelman Personal Trainer Maria Stadelman Episode #1
Brian Kennell – Healthy, Fit and Active Episode #5
Pam Semanik and Angie Ridgel – Performance for Women Master Athletes Episode #44
Gail Lind – Aging Strong Episode #85
Nia Shanks – Lift Like a Girl Episode #79
Holly Perkins – Lift to Get Lean Episode #97
Marcia Kadens – Building Strength After Menopause Episode #64
Tammy White – Lifting My Spirits Episode #76
Brenda O’Hara – Personal Trainer and Gym Owner Episode #4
Pam Sherman – The Perfect Balance Episode #59

Ditch the Diet Culture with Cindy Dallow

January 25, 2022 / Chris Brown / 0 Comments

Episode 99 – Ditch the Diet Culture with Cindy Dallow

In episode 99, Jill and Chris talk with Cindy Dallow, PhD, RD, a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor.

She has worked in the field of nutrition and fitness for 30 years and enjoys training and competing in marathons and triathlons. A USAT Certified Triathlon Coach, she is a 5-time Ironman finisher and has completed 12 marathons.

Cindy helps women over 45 learn about nutrition, fitness, intuitive eating and how we can live our best lives during and after menopause.

She works with woman in mid-life to gain more energy, strength, and fitness (without dieting), to enjoy good food and an active lifestyle and offers support and accountability for lifestyle change. She focuses on helping women ditch the diet culture and become active and fit.

We discussed:

Listening to your body for cues for hunger and fullness
Intuitive eating vs chronic dieting
Protein from plants vs meat vs powders
Her thoughts on intermittent fasting, keto and other restrictive eating
How she works with endurance athletes to fuel
Honoring hunger and learning to recognize and trust hunger instead of ignore or control it
Rejecting the diet mentality
Intentional eating, balance and satisfaction
Slowing down, paying attention to texture, taste, flavor and enjoying the meal
Becoming mindful about the eating experience

Be sure to get her healthy meal checklist available free from her website!

Links:
Cindy Dallow’s private Facebook group: My Body My Life Food & Fitness
Her Website: https://mybodymylife.co My Body My Life Food & Fitness

2022 Three words with Chris and Jill - be

2022 Three Words Podcast

January 11, 2022 / Chris Brown / 1 Comment

Episode 98 – 2022 Three Words

In episode 98 of the Fit Strong Women Over 50 Podcast, Chris and Jill talk about the three focus words that each have selected for inspiration during 2022.

We both agree that new year’s resolutions can be easily discarded. Instead, we chose to focus on a keyword that helps us to remember our intentions for the year.

While making new year’s resolutions isn’t a bad idea, sometimes outside forces can derail the best intentions. For example changes in social setting with the recent pandemic has required changes to regular, normal lifestyles. By having three words, Chris and Jill will have an overarching focus that doesn’t rely as much on circumstances outside individual control. (At least in theory!) Our intention with this podcast is to share our thoughts about staying healthy, fit, and strong during the coming year!

Links to Related Posts:

2021 Jill
2021 Chris

2020 Jill
2020 Chris

2019 Resolutions
2019 Setting Goals

Perhaps you also use three words? Or set goals and make resolutions? We would love to hear from you!

Leave a message on the website at below at the Becoming Elli website or Facebook Group to share with other fit strong women over 50. If you’d rather leave a voice mail, just call 330-970-6662.

Lift to Get Lean with Holly Perkins

December 28, 2021 / Chris Brown / 2 Comments

Episode 97 Lift to Get Lean

In episode 97, Jill and Chris interview Holly Perkins, a women’s strength expert, a Certified Strength and Conditioning Specialist, and the author of Lift to Get Lean.

Holly helps women create the body they need to keep up with the life they love, through her proven system of strength training and intentional nutrition. She holds a Bachelor of Science degree in Exercise Physiology and Nutrition from The Pennsylvania State University. Holly has worked with many famous people and celebrities… and even a presidential candidate.

Her advice is frequently featured in Women’s Health, Shape, SELF, Prevention, BuzzFeed, and LIVESTRONG.com. With 30 years of experience in the field, Shape magazine named Holly a “Top Trainers to Follow”.

We discussed:

Why women over 50 need to do more than cardio exercise
The five types of considerations to fitness (cardio vascular fitness, muscular strength, muscle endurance, flexibility, and body composition.)
How to begin or return to the gym after a break
What to do at the gym to see progressive results
Holly explains when you build lean muscle mass, the magic starts to happen.
She describes the important Muscle Tipping Point: This is the point on your strength training fitness journey where it really starts to impact you and your body in profound ways. Your metabolism is faster, you burn more fat, you are burning more calories at rest and reducing your osteoporosis scores.
Lean muscle helps you age gracefully, keeps you young, and keeps your body fat down. The only way to get there is through progressive muscle strength training.
Five muscle groups to work out with 2-3 sets of 10-12 reps.
The challenge of the last 2 reps and why it is so important
What she thinks about fasting workout and intermittent fasting.
Foods she takes with her while traveling in a car or airplane

Sound bites:
“We are not men in their 20s.” “Do something harder to get better.” “Creating the body that you need, to live the life that you love.”

Important Links:

You can download a free 6 Week Strength and Cardio Plan at https://hollyperkins.com/offer.
Learn her approach to nutrition with the 14-page premium guide and signature proven approach to learn how to balance macro nutrients so you can feel better, have more energy, and release body fat at https://hollyperkins.com/macros
Holly Perkin’s website: https://hollyperkins.com/
Amazon Paperback: Lift to Get Lean: A Beginner’s Guide to Fitness & Strength Training in 3 Simple Steps
Instagram: https://www.instagram.com/hollyperkins/
YouTube Channel https://www.youtube.com/c/HollyPerkinsFitness/videos

Living Energized and Nourished with Amanda Nighbert

Living Energized & Nourished with Amanda Nighbert

December 14, 2021 / Chris Brown / 0 Comments

Episode 96 – Living Energized & Nourished

In episode 96, Jill and Chris interview Amanda Nighbert, a registered dietitian who specializes in weight loss nutrition. She is also an avid fitness enthusiast.

Amanda is passionate about empowering people to break the all or nothing mindset. She wants us to find how to make changes that are sustainable and let us find long term weight loss success.

She has worked in the weight loss field for over 19 years to help thousands of people reach their wellness goals, but is a strong believer that dieting is temporary and it is more important to focus on lifestyle changes to see long term weight loss success. Amanda offers a custom LEAN program (LEAN stands for Living Energized And Nourished), coaching services, and a variety of other offerings to give us the tools and resources to find our best selves. She also gave a Ted talk in March 2021 on this topic.

Discussed in this podcast:

Factors need to be overcome to lose weight and keep it off for women going through peri-menopause or already in menopause.
Sleep matters. You can help set your circadian clock by getting get light into your eyes in the morning.
Reduce inflammation to help reduce abdominal fat, heart burn, and joint pain.
Strength building for increasing muscle mass and improving your body composition.
Habit tracking is a key. Share your email with Amanda and receive a free habit tracker: https://amandanighbert.lpages.co/habit-tracker/
As we age, we lose muscle mass and we need to be eating enough protein. Sarcopenia is the loss of muscle mass. Our body’s ability to utilize protein lessens.
The most important macro nutrition for weight loss.

She stresses the importance of strength training. Women often replace strength training is often replaced with cardio. You want to build muscle mass because your strength work out benefits you up to 36 hours after lifting.

Amanda recommends:

* We should focus on progress, not perfection.
* Focus on eating healthy 80% of the time, not 100%.
* Start somewhere, because something is better than nothing.
* Snacking has ruined us, we should do 12 hours of fasting everyone from a 1 year old to a 101 year old.
* Intermittent Fasting Facts and Myths: Myth: you are starving yourself and it slows down your metabolism. Fact: we are very efficient and productive in a fasted state.

Some of her food favorites:

* having breakfast for dinner example, like an egg omelette
* tacos
* salad
* spaghetti squash
* zoodles (zucchini noodles)

Links mentioned during this episode:

https://amandanighbert.com/resources/ The resources from Amanda include Intermittent Fasting Guide, Meal Planning guide, Habit Tracker, Low Calorie Drink Guide, weekly health and nutrition tips.
Website: www.amandanighbert.com
Twitter: https://twitter.com/amandanighbert
Instagram: https://www.instagram.com/amandanighbertrd/ #leanwithamanda
Ted Talk: https://www.youtube.com/watch?v=tvoikSqNT7E

Live Your Dreams with Ultra Kayaker Traci Lynn Martin

November 23, 2021 / Chris Brown / 0 Comments

Episode 95 – Ultra Kayaker

In episode 95, Chris and Jill talk with Ultra Kayaker Traci Lynn Martin. who is a Guinness world record holder as the fastest solo female to kayak the entire Mississippi River at 55 days, 8 hours, and 17 minutes. The previous fastest time for a solo female was 61 days.

Besides conquering the Mississippi River, Traci Lynn has circumnavigated Lake Huron, Lake Superior and Lake Michigan, the 3 largest lakes in North America – over 3000 miles paddled.

Traci Lynn, a 54-year-old nurse from Kansas City Missouri, has a medical diagnosis of Rheumatoid Autoimmune disease. She wants to inspire other people with chronic health conditions, to know that their life is precious and valuable, and they can still find the strength to get up and do the things that they love.

During this episode we discuss:
* Her training to strengthen her core and upper body.
* How she handles her Rheumatoid Arthritis
* Mental strength needed for Ultra kayaking
* Why she has taken on such hug challenges like circumventing the Great Lakes and traveling the entire Mississippi
* How she fuels and eats as an ultra kayaker

Links:

Website: https://www.justaroundthepointe.com
Instagram: https://www.instagram.com/JustAroundThePointe/
Facebook public group: https://www.facebook.com/groups/453369874831383
Personal Facebook: https://www.facebook.com/tracilynn.martin

Healing through Better Sleep with Karese Laguerre

November 9, 2021 / Chris Brown / 2 Comments

Episode 94- Healing through Better Sleep

In episode 94, Jill and Chris talk with Karese Laguerre, an Orofacial Myologist about improving sleep and breathing with myofunctional therapy.

Karese Laguerre, like many parents, suffered in silence while her children struggled with the symptoms of undiagnosed sleep and breathing issues. One visit to a pediatric dentist changed the trajectory of their lives. Already a Registered Dental Hygienist (RDH), Karese, trained with Sandra Holtzman, Lois Laynee and Sarah Hornsby to establish her orofacial myology knowledge. With this initial training and numerous others, in a few short years she has not only resolved all her children’s issues, but helped hundreds of patients, children and adults alike, discover how great life can be functioning on full.

Her private practice, The Myo Spot is now a leader in the quest for myofunctional therapy awareness and public education. Her latest published book, Accomplished, delves into how to sleep better, eliminate burnout, and execute goals. Karese’s mission is to transform and positively impact as many households as possible through dynamic breath, brain, and body work.

Karese explains that she works like a personal trainer for the hundreds of muscles between the eyes and the shoulders. The results from these workouts improve functional breathing and the upper respiratory system.

In this episode we discuss:
* How poor sleep impacts the brain
* Detoxing and cleansing the brain through sleep
* Personal training for the face and neck
* How to integrate this into daily life
* Breathing and sleep disorders
* Various sleep stages
* Keeping oxygen saturation above 95% during sleep
* Proper daily nasal hygiene
* Brain fog and short term memory loss

“Snoring is common but it isn’t normal.” Karese said that snoring is when the air meets resistance passing through the respiratory system and the soft tissues relax. “imagine if those muscles were well toned and can stay open.”

Links mentioned during the podcast:
Her book: Accomplished: How to Sleep Better, Eliminate Burnout, and Execute Goals
Karese Laguerre’s The Myo Spot website https://www.themyospot.com
Karese Laguerre’s Airway Matters blog

Improving Brain Health with Dr. Angela Ridgel

October 26, 2021 / Chris Brown / 2 Comments

Episode 93 – Improving Brain Health

In Episode 93, Jill and Chris talk with Dr. Angela Ridgel, a Professor in Exercise Physiology and the Associate Director of the Brain Health Research Institute at Kent State University.

Her research focuses on how exercise and movement therapy improves brain health and function in older adults and those with neurological disorders.

She received her undergraduate degree in Biology from The College of William and Mary, a Master’s degree in Biology at Villanova University and her PhD in Biomedical Sciences from Marshall University. Dr. Ridgel completed her Post-Doctoral training at Case Western Reserve University and Cleveland Clinic.

Dr. Ridgel has published over 40 scientific papers, co-authored two textbook chapters and is inventor on two U.S. Patents. Her research has been funded by National Institutes of Health and the Davis Phinney Foundation.

She is also a a competitive multisport athlete, a USA Cycling certified coach, a Fellow of the American College of Sports Medicine and the owner of Stelleri Performance Training– an endurance coaching business.

We discuss:

Her work and findings in helping those who have like Parkinson’s or Alzheimer’s.
How to avoid getting progressive brain diseases
How to improve brain health through high intensity exercise.
How the brain is rewired successfully to improve strength, balance and walking abilities
Dopamine and how it affects the body and mind

Links:

Her bio as a professor
Stelleri Performance Training
Watch her TedTalk here: Rewire the Brain
In Motion organization in Northeast Ohio

Athletes and Menopause with Pam Semanik

October 12, 2021 / Chris Brown / 1 Comment

Episode 92 – Athletes and Menopause

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 performance, health, and fitness as they ‘age up’, and plans to do the same herself.

We discussed during this episode:

Changes that happen to a woman’s physiology at menopause that negatively impact athletic performance
Training adaptations for peri and post menopausal athletes
The role of the parasympathetic nervous system in recovery
The role of HIIT and strength training for masters athletes
Why time trials may be the best way to accomplish training objectives
“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel. This book talks about the changes associated with aging, how it affects athletes, and recommendations for overcoming limitations associated with age-related changes.
Dr. Stacy T. Sims: Co-author of “ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life”, a book written specifically for women athletes that considers the differences between men and women in terms of athletic training, performance, nutrition, etc. Also talks in general terms about menopause and how it affects active women.
Dr. Sims also has an online class called “Menopause for Athletes”, that Pam highly recommends (although it is a bit pricey and heavy on the science) for anyone who wants to dig in deeper. Pam uses this course to help build out training plans for Masters Women athletes – putting the science into practice. Dr. Sims courses and other info are all accessible through her website: https://www.drstacysims.com/

Link to Pam’s coaching website Sterlleri Performance Training.
Instagram: https://www.instagram.com/teamstelleri/
Facebook: https://www.facebook.com/stelleritraining/
LinkedIn: https://www.linkedin.com/company/64659577

Get off the Couch with Shawn Tegtmeier

September 28, 2021 / Chris Brown / 0 Comments

Episode 91 – Get off the Couch

In Episode 91, Jill and Chris talk with Shawn Tegtmeier, a former chain smoking couch potato, now a full time personal trainer with several certifications and a published author.

She lives in the “Chicagoland” area with her husband and two dogs. In her off time she enjoys running, reading, putzing around the yard and simply enjoying time with her two adult sons.

During the podcast we discussed:

How she started with her health changes
How she maintains her weight loss
How she managed to quit smoking
What motivate her to stay fit and healthy?
Her advice to her clients about working out and eating

Shawn told us that quitting smoking was the “hardest thing I ever did.” After she quite she gained a lot of weight. After seeing a photo of herself, she decided to join WeightWatchers. She lost the weight and keeps it of with walking, hiking, moving, working out . She likes to bike a bit and enjoys watching YouTube videos for cardio or strength. She enjoys working out and has become a personal trainer.

While Shawn has been a member at a gym for 13 years, the Covid pandemic threw off her schedule and now she prefers to work out at a friend’s or does Zoom workouts.

“I am motivated by feeling good, with a sense of accomplishment, it’s so much more enjoyable and I also like the social aspect of working oue/

In 2015, she was diagnosed with multiple myeloma, a bone marrow cancer and learned that she needed a cell transplant. In 2017, she was “getting it back together. And in 2018, I came back.”

One of her tricks for eating is that she tries to always mix a carb with a protein.
She premakes her morning breakfast and finds that it helps to prep meals ahead of time.
Fav breakfast meal: English muffin with a fried egg, cheese, Canadian bacon & avocado.

“For those of us who have the ability to move, we should feel grateful.”

When she is personal training, she likes to time everything, not count reps. She walks everyday, a little longer each time. She enjoys running with her dogs, and uses a timer for exercises.

She says that people have to like what they are doing. Find what you enjoy — lifting, dancing, biking, it’s important to find something you like.

Her advice for women over 50 – take a survey of yourself – a snapshot of yourself during day. How much water do you drink? What are you eating? What can you do to increase your water and your sleep? Small improvements will add up.

Links:
Website: https://shawntegtmeier.com/
Book: Running With Walt: How a Chain-smoking Couch Potato Got Off the Couch