Category: Podcast (Page 4 of 21)

Being Real Athletes with Coach Adina O’Neill

November 26, 2024 / Chris Brown / 0 Comments

In episode 167, Jill and Chris talk with Adina O’Neill, the founder and head coach at Team B*REAL, an endurance sport community where athletes of any size, color, identity, age & ability are empowered to achieve their personal goals.

She helps her clients to build confidence, define their own goals, go at their own pace and stand out despite believing they may not fit in.

Adina is a marathon swimmer and triathlete who has completed over 100 endurance events including the Paris Marathon, ice swims, a 13-mile swim, IRONMAN Mont Tremblant, and a 200 mile single day bike ride.

She enjoys traveling, eating cereal and listening to live music with her husband, 2 children and their yellow lab Mel.

We discuss:

How she changed from an awkward athlete to a confident coach
Why she started her B*Real Community for non traditional athletes
Virtual events and challenges: Saturday Sweat program and Winter Warrior challeng
Helping others to run their first marathon or triathlon
“I’m the right coach for someone who wants to run a race but is concerned about finishing.”
The joys and challenges of cold swimming and ice swimming
Why she has a wide toolbox of a million different tools to pull out at a certain time
Building muscle, cross trying and pylometrics

Adina has supplied our listeners with a $10 discount code for her Winter Warrior Challenge. Just use ELLI10, that’s E-L-L-I and the number 10.

That’s E

Links:

Facebook: https://www.facebook.com/adinaoneillREALfitness/
Instagram https://www.instagram.com/adina_oneill_real_fitness
B*Real Website: https://teambreal.com/
Her Book, Forward is a Pace: https://www.amazon.com/dp/B0D4QXX6MV

Podcast Partner Spotlight for November 2024:

If you enjoy what we talk about on the Fit Strong Women Over 50 podcast, you may want to checkout the Older Women & Friends podcast. Jane Leder talks with guests about the joys and challenges of being an older woman. You can find it at her website: Janeleder.net

Running Over 50 with Coach Henry Howard

November 11, 2024 / Chris Brown / 0 Comments

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Jill and Chris talk with Henry Howard who found running in his early 40s when he set out to achieve a bucket-list goal: run a marathon. Since then he has finished more than 40 marathons and ultras, including four 100-milers. Along the way, he has qualified for the Boston Marathon twice, become a running coach and launched his RunSpirited website.

As a running coach, he guides awesome runners of all experience levels, backgrounds and fitness to achieve their amazing goals.

As a professional writer and editor, he has merged his background with his passion for running and desire to give back to the community. RunSpirited offers coaching tips, interviews with inspiring athletes, product reviews and much more.

We discuss:

Setting goals, developing running plans and working together to monitor progress
Injury prevention and active recovery
“Don’t let comparison be the thief of joy”
Tips for rebuilding a base for running
Ways that master athletes can improve preparation and recovery
Preparing for big challenges both mentally and physically
Hill repeats focus on form and running at a conversational pace
Importance of strength training, core work and doing something you prefer
“Never limit where running can take you” — Bart Yasso
Developing a mindset for ultra races and staying mentally tough
Nutritional aspects of training and running with a plant based diet
Eating clean and staying away from processed food
Why fueled runs are so important and how he suggests women over 50 fuel for running
Importance of recovery for women who run after 50 – link on RunSpirited

Links:

Instagram, Twitter and Threads: @henryhoward
Instagram: @run_spirited
twitter: @runspirited
Website: RunSpirited.com

Podcast Partner Spotlight for November 2024:

Life After Menopause with Nicki Williams

October 22, 2024 / Chris Brown / 0 Comments

#165-Life After Menopause with Nicki Williams

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In episode 165, Jill and Chris speak with award-winning nutritionist and author, Nicki Williams.

She is the founder of Happy Hormones for Life, helping women of all ages to rebalance their hormones, reclaim their health and feel better than ever.

After failing to find any medical help for her health issues in your early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements.

Nicki is the author of “It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc.” Her soon-to-be-released book “Life After Menopause; Embracing the next chapter with a healthy body and mind” is due out this year. UPDATE Just released. Find out more here: Life After Menopause

We discuss:

Practice stress reduction self-care, sitting and meditating at least 10 minutes every day with a meditation practice sometimes walking in nature or read a book. Intentionally spend 10 to 15 minutes to switch off the stress response
Switch to doing less cardio and much more strength training to feel strong and powerful
The five changes or additions to supplements she recommends considering:
- A good multivitamin with active levels of B vitamins and minerals
- Vitamin D – she takes it with K2 so it absorbs better
- Magnesium 3 to 400 milligrams she prefers magnesium glycinate because it absorbs well or magnesium citrate which helps if you have a problem with constipation
- Vitamin C helps with immunization your skin eyes hair and provides the important antioxidants
- Omega 3–EPA DHA helps with heart skin and joints
Try to eat 80% of the time an anti aging diet, which includes hydration. Only 20% of the aging things, (bad oils, alcohol, sugar, prepackaged foods, other things that we know aren’t necessarily health food)
Get hormones tested. Particularly look at cortisol, insulin, thyroid, estrogen/progesterone
Nutrition advice for postmenopausal women- eat enough protein,don’t eat packaged goods. instead eat whole foods
Adjust carbohydrate intake to fruits and mostly vegetables. Skip the white carbs/ bread to help get rid of the tired foggy, moody feeling
Her favorite on the go meal” salmon or chicken with leafy greens and a side of quinoa with chopped up fresh veggies and feta cheese

Links:
Website: www.happyhormonesforlife.com
Facebook: www.facebook.com/happyhormonesforlife
LinkedIn: https://uk.linkedin.com/in/williamsnicki
Instagram: happyhormonesforlife

Strengthening Mental Skills with Pat Spencer

October 8, 2024 / Chris Brown / 0 Comments

164 – Strengthening Mental Skills with Pat Spencer

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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 was not the only athlete out there dealing with all of the mental challenges that come with endurance sports.

“As an athlete I have experienced the pre-race jitters, the nagging self doubt and the lulls and low motivation that occurs in training. Using a mix of tools and skills I get through these challenges to help you crush your goals.”

When not working you can find her lifting heavy stuff at the gym, exploring the roads in the northeast USA or scuba diving somewhere in the world. She also enjoys watching college football or Jeopardy with her wife and their cats.

We discuss:

What makes a good goal? How does she help people define their goals?
How to best commit to a goal and why is that so important?
How to deal with that internal voice “inner critic” that so many women seem to have
Harnessing motivation, habits, discipline and ways she helps others stay focused
Her workshop “Menopause, Mindset and Mental Health”
Self talk, visualization and her RUNER technique of getting thru a tough mental roadblock
R=recognize, U=understand, N=name the emotion, E=explore options, R=respond
Hydration and the importance to maintain a strong mental attitude during endurance challenges
Finding your WHY to learn where your motivation comes from.
Identifying yourself as a runner or a biker and then asking “what do runners do? swimmers do?”
Reframing from “I have to” so that you feel like “I get to”
Tools like Mindset Monday on her Instagram account
Finding ways to celebrate what we can do and what we do have
Dealing with a DNF (Did Not Finish)
Overcoming Fear

Links:

Website – Getting Your Mind in Gear
Resources – Forms and Worksheets
Facebook – Getting Your Mind in Gear
Instagram – Getting Your Mind in Gear
YouTube channel – Getting Your Mind in Gear

Pelvic Floor Health with Kim Vopni

September 24, 2024 / Chris Brown / 0 Comments

163 – Pelvic Floor Health with Kim Vopni

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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 – The Inside Story.

Kim is the founder of Pelvienne Wellness Inc and co-founder of Bellies Inc. She is also the founder of Kegels and Cocktails™ – a women’s health event designed to empower and educate women on the importance of pelvic health.

We discuss:

What constitutes the pelvic floor group of muscles and how we can train that group of muscles
How we can reverse incontinence caused by hormonal changes, pregnancy, childbirth
Kegels and other exercises that strengthen the pelvic floor
Food and supplements that help
How to prepare for pelvic surgery
Why she goes by the name of The Vagina Coach
How she helps women overcome incontinence and organ prolapse
How you can train your bladder to wait longer (and sleep through the night!)

Links

Her website: The Vagina Coach
Her YouTube Channel: Kim Vopni – The Vagina Coach
Facebook page: Vagina Coach
How To Do Kegel Exercises To Strengthen Your Pelvic Floor (the best instruction…with visuals!)

Just Lift with Jackie Errico

September 10, 2024 / Chris Brown / 0 Comments

Just Lift with Jackie Errico #162

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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 lifting weights
The importance of knowing your “WHY” for working out
Her advice on fueling our bodies with the right food
Dietary tips she recommends for doing strength training Ideas for women over 50 to get enough protein
How she works with women online at her Chicago area gym

Links:

Website: Just Lift Fitness
Online classes
Instagram Jackie Errico
Facebook Jackie Errico
YouTube

Finding Wellness with Dr. Malaika Woods

August 27, 2024 / Chris Brown / 0 Comments

# 161 – Finding Wellness with Dr. Malaika Woods

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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 Bachelor’s degree, with cum laude distinction, from Wichita State University. She completed her Doctorate of Medicine and Masters of Public Health degrees from the University of Kansas School of Medicine. Dr. Woods completed her residency in Obstetrics & Gynecology at the University of Missouri–Kansas City.

We discuss:

why she decided to get into both integrated functional medicine and weight loss from
how to find a functional medicine doctor and how they are different than other types of doctors
the relationship of replacement hormones and cancer (and the misunderstandings about it)
when to consider bioidentical hormone replacement therapy
the effects of menopause on weight loss
her advice for women 50 and over for losing weight
what she thinks about the new weight loss medications
how she helps her clients lose weight

In Finding Wellness with Dr. Malaika Woods, we mention these links:

Her website: https://drwoodswellness.com/

Her free report to: kick fatigue to the curb, lose that stubborn belly fat, and ignite your fire in the bedroom

Elite Athlete Bree Lambert

August 13, 2024 / Chris Brown / 0 Comments

160 – Elite Athlete Bree Lambert
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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 and spend time with close friends.

We discussed:

How she trains for ultra running – “Time on feet” especially makes the difference. She considers the terrain, nutrition, distance
Bree has run the Boston marathon 3 times, and even used it as a training session for one of her ultra marathons
How she uses road runs to keeps her legs snappy
How she has learned to keep a strong mental attitude in all types of weather with little or no sleep
How it feels to finish…and even win some of the most challenging ultra races!
Her experiences as Three-Time 100 Mile Women’s National Trail Champion at the Tahoe Rim Trail, 2016 USATF 50km Female Masters Trail Champion and more
How she deals with fueling before, during and after an ultra-event

Why she is in love with beautiful landscapes, runs with serious elevation and the technical challenges of trail running. “It’s the sensory experience.”
How she uses her Spinning bike in her garage studio and why she lost her passion for road bike riding .
Why the functional mobility training by using her own body natural pattern of movement. She finds that this type of training serves her better with the challenges of ultra trail running where she needs strength, endurance, and flexibility.

Links mentioned in episode 160 Elite Athlete Bree Lambert:
Website: livewellfinishstrong.com
Instagram @catchthebreez

Healthy Living with Alicia Jones

July 23, 2024 / Chris Brown / 0 Comments

#159 – Healthy Living with Alicia Jones

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In episode 159, Jill and Chris talk with Alicia Jones who helps transform the health and the lives of women over 40 through her fitness and weight loss strategies.

She has a B.A in Kinesiology and has many certifications, including National Coach of Canada (NCCP), Advanced Sport Nutrition, Certified Group Fitness Instructor, and Personal Training Specialist: Canfit-pro.

Alicia has appeared on various health and wellness television programs and produced and hosted Health Matters and The View: Health and Wellness On Rogers TV.

We talked about some great prehab (before rehab) exercises and Alicia was kind enough to provide lots of video links to show examples of how to do these exercises:

Video Exercise Links:
The Essential Workout For Over 50
Big Toe Lifts – a very difficult but important exercise!
3 Exercises to Strengthen the Knees and the Tummy
This balance workout explains how to place your foot for arch support
Healthy Shoulders and Arm Toning Workout: Fitness for Women Over 50
3 Exercises You Should Modify, NOT Eliminate if You are Over 50
Macros for Weight Loss: For Women After 50
3 NEW fitness habits to adopt in your 40’s 50’s, 60’s 70’s and beyond! (Alicia does these everyday!)
Exercises to Strengthen the Wrists: Exercises for Over 50
Why You NEED to Exercise your feet over 50

Social Media Links:

YouTube: https://www.youtube.com/@AliciaJonesHealthyLiving
Facebook: https://www.facebook.com/AliciaJonesHealthyLiving/
Instagram: https://www.instagram.com/ajhealthy/

Food Finds with Chris and Jill

July 9, 2024 / Chris Brown / 0 Comments

#158 – Food Finds with Chris and Jill

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In this episode, Jill and Chris discuss various websites and ideas for food challenges. They talk about what they love to eat in the summer and where they get inspiration.

Discussed in this episode:

Jill did a bike ride on Greenbriar River Trail in West Virginia and saw some UNUSUAL wildlife!
Rainbow Challenge update
Chris’s favorite salad currently: spring mix base with feta cheese, cherry tomatoes cut in half, chopped mushrooms, sardines in water, chopped walnuts, chopped olives, chopped yellow peppers and avocado.
Jill likes to put tuna or sardines on her salad sometimes. She also uses chicken breast when she has some already cooked.
Chris likes to make inside out egg rolls with shredded broccoli slaw, olive oil in a pan and ground turkey. With a little bit of soy sauce to taste, she says it’s a really great dinner.
She also does sheet pan veggie roasting during the summer, by roasting veggies early in the day while cooking breakfast, before the heat of the day.
Chris got a silicone baking mat so it makes for easy clean up. It is a food grade mat good for up to 500 degrees and is supposedly safe and doesn’t leach any chemicals
Jill is trying to add more fermented foods into her routine. She mixes plain and flavored Kefir together.
Chris has a frozen food find Zoodles. They are spiralized zucchini noodles that you can pretend is spaghetti if you cook them a bit, and serve with a warm sauce over them. She says if you do cook them, just for about one minute and then drain while running cold water over them.
Jill uses a spiralizer that goes on her kitchen mixer. It works pretty well, although she only uses it only occasionally.
Chris mentioned she was looking at the Julienne Peeler Stainless Steel Vegetable for about $15 from Amazon
Jill said she recently read another article about how great Turmeric is for us. it think of our discussion with Shivani Gupta. We talked with her in episode 133

Favorite Websites mentioned in the Food Finds with Chris & Jill episode:

Julia’s Album Chris gets a lot of salad ideas from Julia’s Album. It not only has wonderful recipes but also incredible photography. This is someone we’d love to interview on our podcast for another episode.
Jill likes a website called DETOXinista and she especially recommends the flourless chocolate cake recipe for special occasions. There are also some fish, lots of plant-based dishes. Most of it is gluten-free and low in sugar with healthy, quick, and easy plant-based recipes for every day using common ingredients, cooking hacks and minimal equipment.
Another site she recommends is DAREBEETS which is the recipe branch DAREBEE https://darebee.com/ (Darebee is a great site for workout ideas.)
One website that both Chris and Jill really like is Heike Yates’s website. They both enjoy her Pursue Your Spark podcast and her Recipe Packs for meal planning suggestions. She has been a guest twice on the Fit Strong Women Over 50 podcast in episode 71 and 146.
hungry-girl.com Chris loves the colorful recipes on the hungry girl website – like red, white, and blue desserts for 4th of July parties. She has found that some of them have more sugar than she wants to add or not so healthy fats. Sometimes using a recipe “as is” is not necessarily the best choice. Most recipes can be modified to make them more nutritious.Great for ideas!
www.skinnytaste.com has lots of air fryer recipes. Chris got one from her husband for Christmas and she is still learning to use it. The air fryer is great for when it’s hot outside, like it’s has been here during the last few weeks.

Leave a comment below and let us know your food find recipes! We’d love to hear from you. If it’s okay with you, we’ll even mention you in one of podcasts and share your healthy recipe with our Becoming Elli community.