Category: Podcast (Page 13 of 21)

Couch to Active with Lyn Lindbergh

April 13, 2021 / Chris Brown / 0 Comments

In episode 80, Jill and Chris interview Lyn Lindbergh, an expert at creating real change in people’s lives. Lyn deals with three chronic health issues, but still she gets out and exercises every day. Those health issues fuel her compassion for people and her understanding of what it really takes to get moving when life gets in the way. Even with her physical challenges, she has completed the Seattle to Portland 200-mile ride six times, and has completed multiple half-marathons, 10 triathlons, and countless 5K runs.

Lyn Lindbergh is the author of the book COUCH to ACTIVE: The Missing Link that Takes You from Sedentary to Active. She is the host of the Health and Fitness Motivation podcast. Lyn is also a Blogger, Speaker, Coach, Fitness Influencer, Certified Personal Trainer, Certified Pilates Instructor, Certified Group Fitness Instructor, and President of COUCH to ACTIVE. She provides healthy coaching and motivation with one mission in mind — to get us exercising in a way that helps us smile.

During today’s podcast we discussed:

Her advice for women over 50 about starting out again
What to do if you have a chronic injury
What’s the right amount of cardio
How to get motivated (Do what makes you smile. Even a small amount of movement helps.)
Her “camera-off” Zoom classes for people who are blind and are popular with sighted people as well
How she helps people who are active but want to do more or try something entirely different without injury.

We asked her “What is Active?”

1) Cardio – Get your blood pumping
2) Weight bearing – Work your muscles and skeletal system
3) Movement – Keep your lymphatic system functioning
4) Flexibility – Helps your spine and your joints

She encourages women starting out to do so by doing a little bit to start. “When you try something new, do less than you think you can and give it 48 hours. Listen to your body. Your fastest path to fitness is to stay injury free.” Lyn recognizes the fact that most of us have been in and out of fitness throughout our entire lives. She created her program to help others find a space where doing your best doesn’t feel like a failure. Lyn feels that we need a place to help us get jazzed about our progress.

In this motivational episode, Lyn says “Have compassion for yourself. Compassion is where it starts. Find your joy. Find the type of exercise that works for you. Think about what you enjoy and do that.”

If you are just starting out or starting back, Lyn suggests trying to work up to 150 minutes a week cardio and two times a week strength training. She says it’s okay to break it down to what you are comfortable with, like 30 minutes five times a week. If you’re looking to go from Couch to Active with Lyn Lindbergh, you’ll want to check out her online exercise classes.

Links:
Lyn Lindbergh’s book Couch to Active: The missing link that takes you from sedentary to active.
Lyn mentioned the book “No Sweat” by Michelle Segar
Lyn Lindbergh’s Health and Fitness Motivation Podcast
Lyn’s online group exercise classes and personal training

Lift Like a Girl with Nia Shanks

March 23, 2021 / Chris Brown / 0 Comments

In episode 79, Jill and Chris talk with Nia Shanks, who specializes in helping women “unleash their awesome” with an empowering approach to health and fitness.

Nia’s philosophy revolves around strength training programs with a focus on getting stronger. She also stresses flexible, obsession-free, nutrition principles.

Nia Shanks is a coach, writer, speaker, and author of Lift Like a Girl and The 100-Day Reclaim. She has a BS in Exercise Physiology from the University of Louisville.

Through her popular blog and online coaching courses, Nia has helped thousands of women look beyond “quick weight loss” and discover the amazing body they never knew they had.

During the conversation, we discuss:

* Getting started with weight lifting
* Barbells vs dumb bells
* Is it cheating to use a Smith machine
* How to get deeper in squats
* Improving deadlifts
* The role of cardio
* Why she says “You don’t have to earn your food” “Exercise isn’t punishment”

Website: NiaShanks.com
Books: Lift Like a Girl and The 100-Day Reclaim
Follow her on Facebook or Instagram

Done With Dieting with Elizabeth Sherman

March 9, 2021 / Chris Brown / 0 Comments

In episode 78, Jill and Chris talk with Elizabeth Sherman about the problems with dieting and willpower.

Elizabeth is a life and weight loss coach who works with women in mid-life to lose weight and feel better through managing easy to do, sustainable habits: diet, exercise, sleep, and stress management. Using certain cues, including cravings, hunger, energy, stress (mood), and sleep, she helps individuals design the right health program for their body and lifestyle, and address obstacles and barriers.

“We can achieve optimal health; which leads to better energy, focus, productivity, relationships, and happiness in our lives.”

Elizabeth is a Chicago native, who now lives in Puerto Morelos Mexico and meets with her clients online. She is a certified life coach, nutritionist, personal trainer, and health coach.

We discuss why she is done with dieting:

Why the “eat less, move more” advice can be more harmful than helpful
How she was able to curb her cravings and what she recommends to clients
How she has helped hundreds of women in midlife to lose weight and keep weight off
What does it mean to listen to your body
Why dieting, willpower or eliminating food groups doesn’t work
Her ideas on frequency and density for changing habits and why that helps
Why she tends to “overload veggies” at lunch
Thoughts on intermittent fasting, dealing with stress, bedtime routines
How she suggests working with your higher brain to use your lower brain for making changes

Here are her social media links:
Website: ElizabethSherman.com
Facebook: Total Health by Eliz
Instagram: @Esherman68
LinkedIn: Elizabeth Sherman
Podcast: Done with Dieting with Elizabeth Sherman

Women Living Well After 50 with Sue Loncaric

February 23, 2021 / Chris Brown / 4 Comments

In episode 77, Jill McCauslin and Chris Brown talk with Sue Loncaric, an Australian Over 50 lifestyle blogger, certified health and life coach for women and the founder of Women Living Well After 50.

She is a qualified Group Fitness Instructor and takes classes for Over 50 Women in the Strong Healthy Women Virtual Studio.

In 2020 Sue fulfilled a dream of starting the Conversations with Women Living Well After 50 podcast interviewing and sharing stories from women who are living well. The first season was released in August 2020 and the second season will be released soon in 2021.

Sue is passionate about living a full and active life in Midlife & Beyond. Her mission is to encourage and inspire women over 50 to live a fit, fabulous, healthier, and happier lifestyle by guiding them to realize their full potential.

Sue loves running and has completed three full marathons in her mid-50s with the third completed in October 2020 at the age of 63, proving you are never too old. Her love of travel and her adorable grandsons are her reason for keeping fit and active. Sue’s motto is ‘Make it Happen because life is too short to wait.”

During our conversation we discussed:

How she has been a long time listener of the podcast and it inspired her to start Women Living Well After 50.
Key thoughts on mindset, attitude and remembering that you are an individual, not an age.
Focusing on your reason “why”.
The importance of building a community of like minded individuals.
Her advice to her clients about exercise.
Her #one365word project and how that has influenced how she lives her life.

Women Living Well After 50 Website: https://www.womenlivingwellafter50.com.au
Conversations with Women Living Well After 50 Podcast: https://www.womenlivingwellafter50.com.au/podcast/
Her private Facebook Group of Women Living Well Over 50: https://www.facebook.com/groups/1189723761161528

Lifting My Spirits with Tammy White

February 9, 2021 / Chris Brown / 0 Comments

In episode 76, Jill and Chris talk with Tammy White about her transformational story.

In her 40’s Tammy White was busy teaching high school and she felt she was too busy to make self-care a priority… As a result, her health took a nose dive. She was told by her doctors that if she didn’t find a way to make a change to her lifestyle, she would die early.

She found a way to change her mindset, build consistency, and improve — both her health and her confidence! Tammy went on to compete as a body builder at age 50 and continued competing 5 times by the time she was 55. In 2018, she retired from teaching high school.

Now Tammy combines her teaching experience with what she has learned as an older athlete to help her peers create their own health transformation story.

In this podcast we discuss:

Why changing your body composition makes the difference
The importance of a trainer
Having a “no date” mindset”
Setting goals and little decisions along the way
Using baby steps to move forward
Fat loss versus muscle gain
Why a bodybuilder physical is NOT the most health

On social media her amazing transformation photo was viewed over a million times.

Links:

Her e-book: Lifting My Spirits: A Lifelong Dream Deferred No Longer – Transformation from a Fat Chick to a Body Builder after Age 50
Tammy White’s website: Lifting My Spirits

Jill and Chris also discuss the #2021VeggieChallenge as a way of eating more vegetables.

Mental Performance with Jen Borovica

January 26, 2021 / Chris Brown / 0 Comments

In episode 75, Jill and Chris talk with Jen Brovoica about mental performance, triathlons, and overcoming trauma.

Jennifer Borovica is a three-time Ironman finisher and an avid triathlete. She coaches triathletes and specializes in mental performance coaching.

She is a Licensed Independent Social Worker (LISW) in the State of Ohio. She currently runs her own private practice, called RebelRising Wellness where she does individual therapy and has created a sober active community for women in recovery.

Jen is a member of the Applied Association of Sport Psychology (AASP) and is working towards obtaining a Mental Performance Consultant Certification (CMPC) through AASP.

During the podcast we discuss:

How to find a sport community group of runners or bike riders
How her group helped her to make changes in her life
Why the nervous system can get “hijacked”
The effect of mini traumas on ability to be calm
The window of tolerance between hyper aroused, and hypo aroused.
How to control anxiety and deal with difficult feelings
Using power words and incorporating a mantra to manage emotions

She shares her story of overcoming trauma and addiction, learning how to deal with difficult feelings, and gaining strong mental skills to be able to perform.

With her mental performance coaching, she works with athletes on these topics:

Mindfullness
Mental toughness
Mental imagery
Mental rehearsal
Positive mental attitude
Positive Self Talk
Motivation
Goals & commitment
Concentration & focus
Managing emotions

For more information about Jen Borovica, check out these links:
RebelRising Wellness
AJ Baucco Coaching

tracking and motivation 3 year anniversary

Tracking and Motivation – Three Year Anniversary Podcast

January 12, 2021 / Chris Brown / 1 Comment

In episode 74, Jill and Chris celebrate their three year anniversary of the Fit Strong Women Over 50 podcast for the Becoming Elli community.

They discuss tracking and motivation while reviewing highlights from past episodes.

“It’s been an exciting three years and we’ve learned a lot about healthy eating, fitness and motivation.”

Mentioned in this podcast:

Veggie Challenge
Strength Training
Cardio
Sleep
Akron Half Marathon
Biking
Goal Setting
Working out at home
Healthy Eating
Food and Fitness tracking
Tracking and Motivation
Mental aspects of Fitness
Discipline
Habits

Finding Joy Through Creativity with Tracy Keenan

December 22, 2020 / Chris Brown / 0 Comments

Episode 73

In episode 73 Jill and Chris talk with Tracy Keenan about finding joy through creativity. Jill has known Tracy Keenan since high school. Over the years they lost touch with each other, and then thanks to social media and a high school reunion, became reacquainted. Tracy Keenan is a Presbyterian pastor, an Enneagram-based coach, and sees creative work as essential to sanity, health, and well-being.

Tracy studied music as an undergraduate, and has continued writing and performing music, but she actually has her degree in Early Childhood Education. She has both a masters and doctorate in ministry, has pastored 4 churches in the course of 30 years, and is now a mid-council leader in New Castle Presbytery in Delaware.

We talked about live giving energy and how knowing more about yourself will help you to integrate stress tools to move and grow beyond where you are. Self awareness of your emotions and impulses helps you to make choices with wisdom.

Tracy sparks joy and enthusiasm with music and her writing. She cherishes friendships among a wide variety of people from various traditions,
conditions, religions, and opinions. She and her husband Jim Mehler have two grown daughters. She writes music, fiction, and poetry, rides a Harley, and looks for the joy.

For more information about:Enneagram of Personality, the nine types of personality, and Tracy’s music click through the links.

Mountain Biking and Being Fit with Jane Crawford

December 8, 2020 / Chris Brown / 0 Comments

Mountain biking – Episode 72

In episode 72, Jill and Chris talk with Jane Crawford, a mountain biker and a Recreation Therapist who lives in Calgary, Canada. She walks the talk about wellness and healthy living. As a Recreation Therapist she has learned the clinical tools to support those with chronic health conditions and been able to use those tools in her own life.

In 2008 she set the goal of 10,000 steps a day and continues to do this today. In 2010, she used a simple check mark on the kitchen calendar of completing 30 minutes most days for physical activity. This simple way of holding herself accountable has lead her to become a triathlete and a passionate mountain biker.

We talked about the challenges of staying fit. She shared with us tips and tricks that she uses to stay fit, including:

Strength Training
Cardio
Exercising before getting home from work
Ways she gamifies exercise

Links mentioned in this podcast:
Zwift app for indoor cycling (Please let Jill know if you want to ride in a Becoming Elli Group)
Becoming Elli Private Facebook Group – You’ll need to answer a few questions before joining the private group.

Like so many of us, Jane has fun and works hard at staying fit after 50.

Pursue Your SPARK with Heike Yates

November 24, 2020 / Chris Brown / 0 Comments

Episode 71

In episode 71, Jill and Chris talk with Heike Yates, a fitness and nutrition expert who has helped women worldwide to stay fit for over 30 years.

Her passion is empowering women over 50 to say YES. I CAN. She helps them to take back their health and strength by showing them how fitness, nutrition, and mindset strategies combined create a winning team.

Heike has developed a reputation for creating real-life solutions and lasting results. She is the creator of Pursue Your Spark, the 4 Week Lean Out Program, and host of the Pursue Your Spark podcast. Heike is also a body builder, an Ultra Marathon runner and completed an Ironman Triathlon.

We talk about the five parts of her Pursue Your SPARK program. Each letter in SPARK stands for S=scan, P=plan, A=action, R=roadblocks, K=Kickass. We discuss the mental aspects of fitness along with nutrition and exercise. Heike talks about how to incorporate little changes into your week. She suggests that you start today. Seize the day by repeating a repeatable process and you’ll consistently get results.

She has many fitness and nutrition certificates including:
* American Council on Exercise (ACE) Personal Trainer certification
* Pilates Method Alliance (PMA) Pilates
* Precision Nutrition (PN) Nutrition Certification Level 1
* Road Runners Club Of America (RRCA) Certification
* Pink Ribbon Program
* Pilates Breast Cancer Coach

Website: https://heikeyates.com
Podcast: https://heikeyates.com/podcast

Heike offers a Free 5 For 50 Kickstarter Guide For Women 50+ on her website (look on the media kit page near the bottom!)