Category: Work Outs (Page 1 of 6)

September Flying By: Time to Switch Up Your Fall Workout Routine

September 25, 2025 / Jill McCauslin / 0 Comments

Okay, is it just me or did September literally disappear? Like, I swear it was Labor Day weekend yesterday and now I’m digging through closets for actual pants. Wild. I can always tell when it’s fall because my jeans come out and my old running shoes replace sandals as my go to shoes.

But honestly? I’m kind of here for it. There’s something about fall that makes me want to totally shake up my workout routine. Those sweaty summer gym sessions were great and all, but now that it’s getting chilly, my body is craving something completely different.

I’ve been really into strength training lately – there’s something so good about lifting heavy things when it’s cold outside. Like, my body naturally wants to build that internal heat, you know? Plus squats and deadlifts just hit differently when you’re not already sweating. (If you’re thinking about getting into lifting, Chris wrote more about why fall is strength-building season here!)

And can we talk about cozy cardio for a sec? I’m talking long walks while listening to podcasts, yoga in my living room with candles lit, or just dancing around to whatever’s on my playlist. I am not a dancer but it’s fun to bop around the house.

Movement doesn’t have to be this intense, sweaty thing all the time. (The whole cozy cardio trend is actually backed by experts – gentle movement can be just as beneficial!) And don’t you love how the things we’ve always done now get a name and analyzed? Crazy.

Honestly, I’m giving myself full permission to ditch the summer grind mentality. My body did a lot this summer – camping trips, hiking, all those outdoor adventures – and now it feels good to change it up.

So what’s your fall vibe going to be? Maybe finally trying that Pilates class you bookmarked? Getting back into lifting? Or just promising yourself you’ll take more walks now that the weather’s perfect for it? I’d like to hear about your fall workout routine.

I love how changing seasons give us this natural excuse to hit reset. We don’t have to keep doing the same workouts just because we always have. Fall energy is different – let’s lean into it and move our bodies in ways that make us feel amazing.

And if you’re in the southern hemisphere, let us know how spring energy is different!

Pilates and Gut Health with Charlyn Huss

August 26, 2025 / Chris Brown / 0 Comments

#185 – Pilates and Gut Health with Charlyn Huss

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In this episode of Fit Strong Women Over 50, we talk with Charlyn Huss, a Nationally Certified Pilates Teacher, movement educator, and gut-health specialist with over 25 years of experience. Charlyn’s innovative approach blends movement science, psychology, and nutrition to help people optimize posture, boost confidence, and achieve lasting wellness.

Charlyn is the co-creator of CoreSpring®, a patented Pilates-inspired portable apparatus and training method, and the founder of Playhouse Pilates, a studio that integrates movement, mindset, and gut health to help clients feel their strongest.

We discuss:

Charlyn’s journey to becoming a Pilates teacher and studio owner
What “optimal alignment” means for both the body and life
How CoreSpring® works, what makes it unique, and the benefits of its signature “W” exercise
The connection between core strength, alignment, and digestive health
How breathwork and posture-based movement can reduce stress and improve gut function
Gut-friendly nutrition tips, including anti-inflammatory foods and habits that support digestion
Insights from Charlyn’s acting background
Lessons learned from pivoting to virtual training in 2020

Links mentioned:

Our podcast continues to be among the top podcasts for women over 50, especially in the health and fitness categories. See our ranking in the top 2% of all podcasts here.

Podcast Partner

If you enjoy our podcast, you’re sure to enjoy Wellness Wednesdays, a free monthly online program focused on healthy aging hosted by Sally DuPlantier, an award-winning gerontologist, health educator and researcher. You may remember Sally from podcast episode 175 Better Choices for Better Healthspan.

Guest speakers on Wellness Wednesdays include healthcare professionals, researchers, thought leaders and authors on topics related livestyle choices, mental well-being; pain management, and reframing aging.

The programs are an hour in length and include about 15 minutes of live Q&A. They are free and recorded. Visit Sally’s website at MyZingLife.com for more information.

The Real Deal About Getting Fit and Strong

August 15, 2025 / Jill McCauslin / 0 Comments

Here’s what I wish someone had told me years ago: fitness isn’t about perfection. It’s about showing up, even when you don’t want to. Getting fit and strong isn’t a one stop deal. It’s a long term prospect.

You know how they’re always saying, “It’s not a sprint, it’s a marathon.” Well, that’s true. In fact, it might actually be an ultra.

I’ll be honest – I’ve fallen for the all-or-nothing trap more times than I care to admit. You know the one. Where you’re either crushing every workout and meal prepping like a boss, or you’re sprawled on the couch wondering where your motivation went. Sound familiar?

But here’s what I’ve learned through my own messy journey: becoming fit and strong isn’t about those dramatic before-and-after photos. It’s about the quiet moments when no one’s watching and you choose to move your body anyway.

Let’s Get Real About What “Fit” Actually Means

We’ve got this weird idea that you’re either fit or you’re not. Like there’s some magic line you cross where suddenly you’re “officially” in shape. But that’s not how it works.

Fitness shows up differently for all of us. Maybe it’s having the energy to chase your kids around the playground. Maybe it’s carrying all your groceries in one trip (because who has time for two?). Maybe it’s feeling strong and capable in your own skin.

The other day I picked up a 40-pound bag of dog food and put it in my cart. A nearby woman said “oh, it’s a workout day.” I’m happy that I can carry the dog food from my car and into the house without needing help.

I’ve seen people who can deadlift twice their body weight but get winded walking up a flight of stairs. I’ve seen others who might not look “fit” by magazine standards but have incredible endurance and feel amazing in their bodies. Which one is “fitter”? The answer is: who cares?

I know I have a tendency to feel competitive about things like deadlifts and bench presses but really I am only competing with myself.

The CDC defines physical fitness in terms of health benefits, not appearance or performance metrics – and that’s exactly the mindset shift we need.

The Magic of Tiny Movements

You don’t need a perfect workout plan or expensive equipment to start becoming stronger. You need to start where you are, with what you have.

Take the stairs instead of the elevator. Do squats while your coffee brews. Park a little further away. Dance while you’re cooking dinner. These aren’t Instagram-worthy moments, but they add up to something powerful over time.

I started my fitness journey doing wall push-ups in my living room because regular push-ups felt impossible. Those wall push-ups led to knee push-ups, which eventually led to full push-ups. Not because I followed some perfect program, but because I kept showing up, even when it felt silly.

Research shows that even small amounts of activity can have significant health benefits – we’re talking as little as 15 minutes a day making a real difference.

Your Body Tells a Story

Here’s something the fitness industry doesn’t want you to know: your body isn’t broken, and it doesn’t need to be “fixed.” It needs to be listened to.

Some days you’ll feel strong and ready to tackle anything. Other days, your body will ask for gentleness. Both are okay. Both are part of the process of becoming.

I learned this lesson the hard way when I pushed through pain and ended up sidelined for weeks. Now I know that sometimes the strongest thing you can do is rest. Sometimes it’s asking for help. Sometimes it’s modifying a workout because your body needs something different today.

Learning to listen to your body is a skill that extends far beyond fitness – it impacts how you handle stress, make decisions, and care for yourself in all areas of life.

It’s Never Too Late to Get Strong: Strength Training for Women Over 50

July 15, 2025 / Jill McCauslin / 0 Comments

I’ll be honest with you – when I first walked into a gym at 52, I felt completely out of place. All those young people lifting heavy weights, grunting and sweating, while I could barely figure out how to adjust the seat on the leg press machine. But here’s what I wish someone had told me back then: strength training for women over 50 isn’t just possible, it’s one of the best gifts you can give yourself.

Why Your Body is Actually Ready for This

Let’s talk real talk for a minute. After 50, our bodies start losing muscle mass faster than we’d like to admit. It’s called sarcopenia, and it’s not just about looking good in clothes (though that’s a nice bonus). We’re talking about maintaining the strength to carry groceries, play with grandkids, and feel confident in our own skin. According to the National Institute on Aging, strength training literally helps us stay independent longer and can even help prevent falls.

I remember the first time I deadlifted my own body weight. I was 54, and I cried happy tears right there in the gym. Not because it was easy – it wasn’t – but because I finally felt powerful again.

Starting Smart, Not Hard

Here’s the thing about beginning strength training later in life: you don’t need to bench press your weight or do anything Instagram-worthy. Many women over 50 find success starting with bodyweight exercises like squats, wall push-ups, and modified planks. Your couch can become your gym – seriously. Use it for incline push-ups, step-ups, and tricep dips.

When you’re ready for weights, resistance bands are your best friend. They’re gentle on joints, affordable, and you can use them anywhere. I keep a set in my car because you never know when you’ll have ten minutes to squeeze in some bicep curls. For a complete beginner’s routine, check out my essential strength training moves for women over 50.

Listen to Your Body (It’s Smarter Than You Think)

Recovery becomes more important as we age, and that’s okay. While twenty-somethings might train six days a week, three solid strength sessions weekly can work wonders for us. I learned this the hard way after overdoing it early on and spending a week hobbling around like I’d been hit by a truck.

The Best Part? It Gets Easier

What started as intimidating became my favorite part of the week. I sleep better, my back doesn’t ache after gardening, and I feel genuinely proud of what my body can do. Plus, there’s something incredibly empowering about being the strong woman who doesn’t need help opening jars anymore.

Trust me, your future self will thank you for starting today.

What’s Your Current Workout Routine?

June 17, 2025 / Chris Brown / 1 Comment

I have been mixing up my current workout routine as we have moved from cold weather, to rainy weather and now entering summer hot humid weather.

Besides doing the solo routine I’ve outlined below, I’ve been doing a lot of walking when the weather is nice and indoor exercise classes when it’s raining or too humid.

This is what my current workout routine looks like right now:

Monday/Wednesday/Friday routine

Five to 10 minute warmup exercises – marching in place, tin man toe touches, side knees, skaters, inch worm push ups and modified jumping jacks.

Weighted squats – I use an 18 pound kettlebell (AKA Blue kettlebell) and squat down slowly for a count of four, exhaling on the way up. i currently am doing four sets of 12 squats.

Band Holds – For the band holds, I wrap a black exercise band around the vertical metal bar in my gym. Then hold my arms out straight pulling the band to the front of me. My knees are slightly bent and I focus on keeping my belly button in toward my spine. Hold for 30 seconds on the right, then switch to 30 seconds on the left. I do 3 sets of these.

Bird Dog – Using a mat with my knees on a towel, I raise my right arm parallel to the floor while extending my left leg out straight. My ankle is flexed, reaching for the wall. I hold for a few breaths and switch to the other arm/leg. About 30 seconds worth of bird dogs and then child’s pose for about 10 seconds. Three sets of the bird dog exercises.

I-Y-T-As – These exercises are also on the mat. They are sort of like Supermans, but instead you make your arms look like an I T Y A and hold for a few seconds at each position. I skip the I’s because my neck has been bothering me. Also I raise my feet/legs off the ground while doing the ITYAs. I do 30 seconds of it times three sets.

Leg lifts – I remember being able to do leg lifts like no body’s business, but but now, I’m definitely more challenged. I am currently doing 18-20 leg lifts in one minute. I’m slowly lowering my legs, exhaling on the lifts.

This is what I’ve been doing lately and I’m enjoying the routine. I’m feeling stronger and almost ready to move up a level next week. (Check out that link for 5 ways to measure your progress!)

What is your current workout routine? Let me know in the comments below.

Find Your Passion and Stay Healthy with Pat Bissell

December 10, 2024 / Chris Brown / 0 Comments

Find Your Passion and Stay Healthy with Pat Bissell #168

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Pat Bissell talks with Jill and Chris about how she found her passion and has consistently found ways to stay healthy and fit.

A long time friend of Chris’s, Pat describes herself as a very active mature female. She has been active her whole life always enjoying sports, exercise classes and strength training for the past 25 years.

We discuss:

How important the social aspect is to enjoying exercise
Working out with strength training on machines
Types of cardio she enjoys
Working through injuries and rehabbing after surgery
Recently turning 70 and keeping fit
Lifetime membership in weight watchers
Her alternative to butter
The key of using Small Steps when you are facing a challenging time
Eating lots of vegetables and fruit everyday.
Measuring what she eats and enjoying lentils and other healthy grains
Tracking minutes or distance with exercise
Healthy eating, exercise you enjoy and socializing as a key to staying healthy with food and activity

To ask Pat a question, please email Chris at Chris@becomingelli.com and she’ll pass along your question and email.

Podcast Partner Spotlight for December 2024:

Wendy Battles is a curious soul who loves to talk to people and understand their experiences. She believes that reinvention is a natural part of life and something that many of us have done numerous times.

Listen to the Reinvention Rebels podcast with stories of unapologetic women, 50-90 years young, who have boldly reimagined life on their own terms, to find renewed purpose and possibilities.

Website: Reinvention Rebels
Instagram
LinkedIn
YouTube
Email: wendy@reinventionrebels.com

Mat Pilates for Women Over 50

December 3, 2024 / Jill McCauslin / 0 Comments

Mat Pilates for Women over 50? In our talk with Coach Adina O’Neill, Adina mentioned the value of doing Pilates as a cross training exercise. That motivated me to return to the Mat Pilates class at my gym. The first class I attended this time was a real eye opener. I could tell I was working my abs. I also really felt my hips moving in ways that I don’t do much anymore. Nothing really hurt but I was sore afterwards. Not injured but I could sure tell I’d used my body in a different way.

Mat Pilates offers a way to improve strength, flexibility, and balance without the need for equipment other than a Mat. At Becoming Elli, we’re all about empowering strong women, and Mat Pilates fits right in with our thoughts on staying strong, healthy, and active.

What Is Mat Pilates?

Mat Pilates is a low-impact exercise system developed by Joseph Pilates in the early 20th century. It focuses on controlled movements, core strength, and mindful breathing—all performed on a Mat. Unlike traditional Pilates that uses machines like the Reformer, Mat Pilates relies solely on your body weight for resistance.

Why Mat Pilates Is Perfect for Women Over 50

Strengthens the Core: Core strength is essential for maintaining good posture, reducing back pain, and enhancing overall stability. Mat Pilates targets deep abdominal muscles, helping you feel stronger from the inside out.
Enhances Flexibility: Aging often leads to reduced flexibility, but regular Pilates practice can improve your range of motion, making everyday activities easier and more comfortable. I definitely felt that range of motion with some of the hip exercises.
Boosts Balance and Stability: Mat Pilates emphasizes balance and coordination, reducing the risk of falls and increasing your confidence in movement. We talk frequently about keeping active to avoid falling.
Low-Impact and Joint-Friendly: Unlike high-impact exercises that can stress the joints, Mat Pilates is gentle on the body, making it ideal for those with arthritis or joint sensitivities.
Improves Mind-Body Connection: Pilates requires focus and precise movements, fostering a stronger connection between your mind and body. This mindfulness can enhance your mental well-being, reduce stress, and improve overall quality of life. The instructor in my Mat Pilates class is always reminding us to inhale and exhale. The breathing is a bit different in focus than in yoga but it seems like the same general idea.

Getting Started with Mat Pilates

The beauty of Mat Pilates is its accessibility. All you need is a Mat and a bit of space. Here are some tips to get started:

Find a Class: Look for local classes. Many community centers and gyms offer Mat Pilates classes. Many places offer Mat Pilates even if they don’t offer Reformer Pilates classes.
Online Resources: If you prefer working out at home, there are plenty of online videos and tutorials designed for all fitness levels.

Essential Mat Pilates Moves for Beginners

The Hundred: Great for warming up and engaging your core. Every Pilates class I’ve ever taken has included the Hundred in the first part of the class.
Roll-Up: Improves spinal flexibility and strengthens abdominal muscles.
Leg Circles: Enhances hip mobility and strengthens your core. This is where I felt my hips saying, “hey, I haven’t moved this way in a while!”
Plank: Builds overall strength and stability. Regardless of the kind of workout you’re doing, planks seem to fit right in.

Why Mat Pilates Is More Than Just Exercise

Beyond physical benefits, Mat Pilates nurtures your mental and emotional well-being. It encourages you to slow down, breathe deeply, and focus on the present moment—an invaluable practice in our fast-paced world.

Conclusion

Adding Mat Pilates into your fitness routine can help you stay strong, balanced, and energized. Whether you’re just starting your fitness journey or looking for a new way to maintain your health, Mat Pilates is a great option.

Oh yes, here’s the disclaimer: as with any new exercise routine, consult with your healthcare provider before starting.

Have you tried Mat Pilates? We’d love to hear about your experiences! Share your thoughts in the comments below or join our Becoming Elli community for more fitness inspiration.

Stay strong, stay active, and keep moving forward!

The Benefits of Squats

November 5, 2024 / Jill McCauslin / 1 Comment

I know there are benefits to doing squats. I end up doing a lot of squats though I don’t really enjoy them. They’re just not a fun exercise, at least I don’t think so. I find them to be challenging and it’s hard to see progress. If you’re lifting weights, you can tell when you’re getting stronger but that isn’t as evident with squats.

So why do squats? One of the biggest advantages of squats is their ability to build lower body strength. Strong legs are essential for everyday activities like walking, climbing stairs, and lifting objects. Squats not only build muscle but also increase functional strength, which translates to better performance in sports and day-to-day tasks. Additionally, squats help strengthen your core muscles, which improves posture, reduces the risk of injury, and enhances stability.

There are days when I feel challenged just to get off a couch. That’s when I think, imagine how bad this would be if I didn’t do squats.

We’re always saying find what you enjoy and do that. But there’s some good reasons to do squats even if I don’t think they’re a lot of fun.

How to Perform a Proper Squat

Form is important if you want to get the most out of squats. Begin by standing with your feet shoulder-width apart. Keep your chest up, back straight, and core engaged. Slowly lower yourself by bending at the knees and hips, as if sitting back into a chair. Go down until your thighs are parallel to the ground, then push through your heels to return to the starting position.

Nia Shanks, who we talked to in episode 79 on the Fit Strong Women over 50 Podcast, has great instructions on how to do different squats. You might want to check out what she has to say.

Variations to Try

There are several squat variations to keep your workouts interesting and target muscles differently. Goblet squats, jump squats, and Bulgarian split squats add diversity and intensity to your routine.

Once you start to build strength, you can add in front or back squats where you hold a barbell either to your chest or resting on your shoulders. I find these to be really challenging.

As you begin to add variety to your squats, it becomes even more important to maintain good form. If you’re not sure about your form, ask someone to watch you and give you advice. If you’re at a gym, ask a trainer to check out your form. I’ve seen people post videos of them doing squats and ask people in fitness groups on Facebook to give them advice.

Incorporating squats consistently can lead to improved strength, better mobility, and a more balanced physique. So next time you hit the gym, make sure to add a few squats to your workout – your body will thank you!

Consistently Walking in the Morning

August 6, 2024 / Chris Brown / 0 Comments

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 gets her steps as well.
It’s fun to listen to podcasts and audiobooks.
I’ve seen many of the same people and now have a regular group of “friendly walkers”
Inspiring chats – like the one I had the other day with someone wearing a rim-to-rim t-shirt, or the woman who is training for a bi-athalon.
The rest of the day I find it easier to sit still when I have to (commuting or computer work)
I’ve found some new trails or ways to lengthen existing trails.
Great time to think thru (real or imagined) problems that are bugging me

Of course, I am incorporating other forms of exercise into my week as well… but I am a real creature of a regular routine. Right now I am finding it very satisfying to grab a walk first thing in the morning before the days events take over or the heat of the day forces me back into the air conditioning. Consistently walking is an easy habit for me to make.

Do you have a regular routine that helps you stay healthy and fit? Leave a message below to share with everyone on what consistency looks like for you.

These are photos from my walks. Cloudy sun, Peanut & bears, trail ahead, the Crooked Cuyahoga and one of many deer I see all the time.

Strength Workout developed by Artificial Intelligence

May 18, 2024 / Chris Brown / 3 Comments

Wondering what a strength workout developed by artificial intelligence might look like?

I’ve been dabbling to figure out ways to use artificial intelligence in my everyday life, so I asked Google Gemini to make up a workout.

Here was the prompt: create a 20 lb kettlebell and 15 lb dumbbell workout plan designed for a middle-aged woman to build strength in the core, upper body, and lower body. Include a detailed warm up routine and specific stretches for the cool down.

Several caveats before you read further.

This does NOT replace the advice of a real personal trainer. AI merely searches different websites and compiles information. It doesn’t consider the real person you are and/or take into account your goals, strengths, injuries or hang ups. It’s just a computer application (which is can be a big problem!)
Maybe you are more advanced in your strength and weight training than I am and would find a 20 pound kettle bell and a 15 pound dumbbell way too light for what you need. But that’s what I use when I’m at home doing a workout.
Perhaps you’re just starting out and consider those weights way too much for you. Not a problem. This is not a competition!! Jump in where you are.
I still prefer going to the gym and doing a workout will a real instructor or personal trainer. But that’s not always possible.
It says “Middle Aged” because I tried my actual age in the prompt and it was ridiculously to easy for me. I guess Google Gemini thinks I’m a frail little old lady. Yes, at 67 I do qualify for the term “elderly” but my “healthspan” goal is much stronger than that. Maybe middle aged is not really realistic… as living to 114 seems a bit too much at the moment, but I’m thinking of it as a guess-timate… something like in dog years.

Here’s what the artificial intelligence (Google Gemini) returned:

Warm-Up (15-20 minutes):

Cardio:
Start with 5 minutes of brisk walking or jogging on the treadmill.
Transition to 5 minutes of jumping jacks, high knees, or butt kicks.
Finish with 5 minutes of dynamic stretches like arm circles, leg swings, torso twists, and hip circles.

Mobility Exercises:
Perform 10 reps of each of the following:

Cat-Cow Pose
Bird Dog
World’s Greatest Stretch

Workout (45-60 minutes):

Kettlebell Swings: 3 sets of 15 reps
Dumbbell Lunges (each leg): 3 sets of 12 reps
Kettlebell Goblet Squat: 3 sets of 12 reps
Single-Arm Dumbbell Row (each arm): 3 sets of 10 reps
Dumbbell Push-ups: 3 sets to failure (modify on knees if needed)
Kettlebell Turkish Get-Up (each side): 2 sets of 5 reps
Dumbbell Plank Row (each arm): 3 sets of 10 reps
Kettlebell Halo: 3 sets of 10 reps in each direction

Cool-Down (10-15 minutes):

Light Cardio: 5 minutes of slow walking or marching in place.
Static Stretches: Hold each stretch for 30 seconds, focusing on major muscle groups worked:
- Hamstring stretch
- Quad stretch
- Hip flexor stretch
- Chest opener
- Shoulder stretch
- Triceps stretch
- Back extension

Additional Notes:

Rest: Take 1-2 minutes rest between sets and 2-3 minutes between exercises. *My Instructor’s only leave 10 to 15 seconds between sets and 1 minute or so between exercises. Often the instructor uses double body movements that work both legs and arms at once instead of just one area.
Form: Watch instructional videos and practice proper form before adding weight. Consider seeking guidance from a personal trainer if needed. *I agree!! Form is everything to avoid getting hurt with strained muscles, tendons, ligaments or something else.
Progression: As you get stronger, gradually increase the weight or reps. *Agreed. Jill always mentions this on our Fit Strong Women Over 50 Podcast!
Modifications: Feel free to modify exercises to suit your fitness level. For instance, you can perform assisted push-ups or choose a lighter weight for kettlebell exercises.
Listen to Your Body: Stop and rest if you experience any pain.

Important Considerations:

Hydration: Drink plenty of water before, during, and after your workout.
Nutrition: Consume a balanced meal with protein and carbohydrates within an hour of your workout to support muscle recovery and growth.
Sleep: Get sufficient sleep to allow your body to recover and repair.

By following this comprehensive workout plan, you can effectively build strength, improve your overall fitness, and enjoy the numerous benefits that come with a consistent exercise routine.

What do you think of the strength workout created by artificial intelligence? Have you used AI in your health and fitness plan or do you hate everything associated with Artificial Intelligence? Let me know your thoughts by leaving a comment below. Thanks!