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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

Training with a Run-Walk Program

October 7, 2021 / Jill McCauslin / 0 Comments

I’ve been training with a Run-Walk program because I’m scheduled to run my half marathon this coming weekend. I signed up for this race, knowing it would be tight time-wise to train for for it. This summer, I was doing the Couch to 5K with my dog and ran a four mile race on the Fourth of July. I had to walk part of that race because it was really a bit too long for me at the time.

As I began to increase my mileage for this race, I wanted to avoid getting injured. In the past, I ended up with a few different injuries from over training and I really wanted to avoid that this time.

I did some research and decided that I needed to use a run-walk-run program. I’d always been dismissive of this as a way to run a race but read enough to convince me that it was worth trying.

The books by Jeff Galloway are the go-to source of information on this type of training. There are others who recommend using a run-walk method but he’s the expert on it.

Timing my Run-Walks

When I first started, I downloaded an app onto my phone. It tracks intervals and can be used for strength training or running. It worked fine except I had to tell it how long I wanted to run for so it worked better for training by time rather than distrance.

I then discovered that my Garmin watch has a run-walk interval timer on it. I set it for my run and walk and now it vibrates and buzzes when it’s time to switch modes. The countdown for each mode is visible which makes it easier mentally for me as I run.

What I Learned about Training
with a Run-Walk Program

The first thing I noticed is that my heart rate did not have as much variation. I didn’t get the high peaks I was getting when I ran non-stop. If you’re going to also train using a low heart rate program, you’ll probably really want to use a run-walk program.

The second thing I noticed is that my recovery was much faster than when I ran consistently. Adding in the walk portions really seems to prevent fatigue and stress on my joints, ligaments, and tendons. I feel fatigued and of course can tell I’ve been for a run but I’m not nearly as sore.

Also, I learned that it’s ok to tinker with the timing of my running and walking. I increased my walk time after I first started training. Right now, I’m running for three minutes and walking for one minute. When I first started, I was only walking 30 seconds and that was much too short.

Right now, training with a run-walk program is a bit slower for me but not extremely so. I suspect as I continue to use this meithod of training, my speed will improve.

Conclusion

I’m looking forward to my race and I’ll be sure to write a recap of it here. I plan to use my run-walk-run method for the race. I think my three to one minute ratio should work well. Keep your fingers crossed for me!

Let me know if you’ve tried training with a run-walk program.

Kayaking for Fun and Fitness

October 1, 2021 / Jill McCauslin / 2 Comments

I remember Chris writing about kayaking and thinking that sounds like fun. She wrote about kayaking in 2019 and how popular it had become. Well, then came 2020 with the pandemic and suddenly kayaks could not be found. Everywhere was completely sold out of kayaks. Evenutally, of course, stores began to restock and kayaks began to show up.

Buying a Kayak

I bought a demo model from a kayak store so I was able to get a good deal. Then of course I had to buy a paddle, and a life jacket, and a couple other odds and ends to make kayaking fun. I later realized that they sell kayaking clothes, but I haven’t spent any money on that.

Kayaking is a good workout. It takes some work to paddle it around. It’s more of an ab workout than you might think. Plus, of course, your arms and shoulders get a good workout.

I am not interested in kayak racing or trying to be fast. I just want to paddle around the lake and look at the scenery and check out any wildlife in the area.

There are lots of lakes where you can kayak but you do have to pay attention to how far you have to walk with the kayak. I bought a cart to help make moving the kayak a bit easier.

Enjoying Nature

I’ve gone kayaking a few times at a small lake at one of the local parks and went kayaking while on vacation at the Cassadaga Lakes in New York. It was such a serene feeling being out on the water. I was pleased that I was able to navigate both the middle and upper lake without problems. Especially because I didn’t run into the bridge and was able to get in and out of the docking area without problem.

I think kayaking is an enjoyable way to enjoy nature.

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

Eating on the Go

September 14, 2021 / Chris Brown / 0 Comments

Episode 90 – Eating on the Go

In episode 90, join Jill and Chris as they talk about eating on the go, meal prep and how they substitute to lower the simple carbs, up the complex carbs and increase their protein intake. Some of the things we discuss.

Spaghetti with chick pea pasta
Adding crunch to tuna salad
Plan easy healthy grab and go’s
Quinoa with chicken stock
Frozen berries in Greek yogurt
The best cauliflower pizza crust (according to Chris)
Heart of Palm pasta from Trader Joe’s
Spice it up with Old Bay and Everything but the Bagel

Finding ways to improve the nutrition and quality of food all starts while grocery shopping. In this episode we mention some foods and brands that we’ve been relying on this summer, but how about you?

We’d love to hear your secrets for eating healthy and satisfying meals when you’re on the go with limited time to cook. Please send an email, leave a comment below or even give us call to leave a voice mail at 330-970-6662.

Stroke Forward with Marcia Moran

August 24, 2021 / Chris Brown / 0 Comments

Episode 89

In episode 89, Jill and Chris talk with Marcia Moran, author of Stroke Forward.

In 2014, Marcia was a successful entrepreneur, owned a business consulting practice and was going strong. Suddenly, at the age of 54, she suffered a major stroke. Marcia worked for several years to become whole.

Over time she learned to walk again, but Marcia struggled with aphasia, a language disorder. In August 2017 she discovered a technological breakthrough that minimized her speaking disability. Marcia created Stroke FORWARD because she felt there is a need to share hope to stroke survivors and their caretakers. Learning to become her own health advocate one step a time and exploring holistic methods for healing are keys to her recovery. She became a health and wellness coach to stroke survivors and their caregivers.

Marcia holds both a B.S. in Political Science and a MBA. She also earned a certificate in Well-being Foundations of Personal Transformation from the Personal Transformation and Courage Institute in Virginia. She volunteers at Brain Injury Services, supporting their Speakers Bureau program.

During this episode we discuss:

What are the symptoms of a stroke
What exactly is a stroke
What is neurofeedback
How she learned to walk again and talk again

Links for more information:
Website
Stroke Forward on Amazon

Make Fitness a Priority with Chad Austin

August 10, 2021 / Chris Brown / 0 Comments

Episode 88

In episode 88, Jill and Chris talk with Chad Austin, the owner of Priority Fitness in Overland Park, KS, and author of the book series, “Make Fitness A Priority.”

He has been a leader in the fitness industry since 2003. Chad is a regular fitness and wellness guest expert for local and national media. He was the host of the talk radio show, “Be Fit…For Life”, and has been featured on over 20 podcasts. Chad helps his clients stop constantly starting over and instead find long-term fitness success. His goal is to help you find a plan that you can use immediately.

During this podcast we discuss:

How to win the fight against your excuses
How to change your mindset “you are too busy” to exercise
If you’re new to working out, how to get started
How to beat your excuses
How to make fitness a priority, even when life changes
Although we all know we need to make fitness a priority, how to actually do it
Food choices and how he suggests that his clients eat

He says that it’s a myth that age is something that stops us. The more you move the longer you can keep yourself young. It’s even more important as you age to make fitness a priority.

Change is inevitable. Failure is inevitable. So what? Failure doesn’t have to define us. It’s what you do next. The yo-yo pattern happens because we are attracted to instant gratification. We want to try to get as fit as fast as possible, which leads to temporary success. We have to figure out what fits best in our life. What are you going to do to get back on track?

In today’s podcast he offers strategies for overcoming excuses as well as a link to a free copy of his book: Make Fitness A Priority: 30 Tips to Elevate Your Life Through Fitness Kindle Edition

Links:
Book Series on Amazon
Free Kindle copy of his book
Priority Fitness Website
Chad’s library of on-demand classes
Follow Chad on Facebook and Instagram

Enjoying the Trails with Our Dogs

July 31, 2021 / Chris Brown / 0 Comments

Last weekend Jill and I enjoyed the trails with our dogs when we got our two dogs together to meet and hike for the first time.

Jill’s dog Penny is just over a year old and still a youngster. Peanut turned 9 years old in March. Both dogs are females.

I was very happy that they got along very well. Actually after the initial hello, they basically ignored each other and were much more interested in sniffing the grass and looking at all the geese, other hikers and other dogs.

We hiked the trail at Hudson Spring Park which features some open areas but mostly shade as it circles Hudson Springs Lake. It was mid-afternoon so the weather was still pretty hot, even in the shade, but still so good to stretch our legs!

Spending time together, enjoying the trails with our dogs while talking about Becoming Elli and the joy we get in building the community of women over 50 was really so fun.

I’m sure we will hike together often with the dogs now that we know that they get along together.

Triathlon Fanatic and World Record Holder Susan Haag

July 27, 2021 / Chris Brown / 0 Comments

Episode 87

In episode 87, Jill and Chris talk with triathlon fanatic and world record holder Susan Haag. Susan is an attorney who lives in Jacksonville, Florida. She has been running triathlons since 1990 and Ironman races since 2002. Susan Haag is the 1st woman in the world to complete 100 ‘140.6’ races, what’s often called an Ironman distance.

An Ironman race is a triathlon consisting of a 2.4-mile swim, 112-mile bicycle ride and a 26.22-mile run. Susan’s currently at 125 & has more on the calendar. During law school, Susan joined a gym and started working out, running, and biking. After seeing a flyer at her gym, she did her first triathlon race. Despite having a flat tire on a borrowed bike and doing doggie paddle for the swimming portion, she was hooked.

Susan keeps a a list and now has completed 475 triathlons with 125 of those being the iron distance!

During this episode we discussed:

Why she focuses on encouraging others and the comradery of the race
How she keeps herself from getting injured
The mental game and keeping a positive attitude
What she means by “party in the back”
Racing year-round in Florida
Running in the world championship race at Kona, Hawaii
Why she is a triathlon fanatic
Her plans for the future

Where to find her online:
Instagram: https://www.instagram.com/susanhaag/
Facebook: https://www.facebook.com/susan.haag.75

She is an ambassador for many brands: ROAD iD, Perspective Fitwear, Crazy Compression, Picky Bars,The Cupcake Cartel, myTEAM TRIUMPH National, TriBike Transport, Skirt Sports, SBR Sports, Inc., Sur PhytoPerformance, Nuun Hydration and BOCO Gear. She is serves as a board member on several organizations.

Four on the Fourth Race Recap

July 22, 2021 / Jill McCauslin / 0 Comments

This year I ran the Four on the Fourth race. It was held in Hudson, Ohio and was well attended.

I’ve run a few Fourth of July races over the years and they’re usually hot. I wrote a post a few years ago about some of the Independence Day races I’ve run and when you look at the photographs, it’s clear that most of those races were hot.

Last year there were no July 4 races due to the pandemic lockdown.

Four on the Fourth Race

This year’s Four on the Fourth race was a little different from the previous races. First of all, it was four miles, instead of the traditional 5K. Secondly, the morning started out cool. It was cool enough that I actually said, “well, at least it’s not as hot as some years.” I later regretted saying that because the temperature did climb and I ended up feeling pretty warm.

I decided to run this race even though I’m still working on my Couch to 5K plan so four miles was more than I have been doing. However, the race was held in my old neighborhood, where I used to do a lot of running. I felt very nostalgic and decided I had to run the course.

Much of the route was shaded which helped with the heat. It didn’t take long for the temperature to rise so I was glad that there were two water stations on the course. I carried water too but I like going through the aid stations.

Because I didn’t have it in me to run the whole way, I ended up doing a run/walk for this race . I ran more than I thought I would. Even though I was slower than my past races, I was still pleased with my results. I felt like I have hope that I can really resume running again. By the time I finished the run, I was tired but energized. I felt very happy to have completed the race.

Participants

There was a wide variety of people running. There were some very fast runners, there were walkers, and everyone in between. I saw families running together and people pushing strollers. There were a few spectators, most of whom had very cute dogs. I think everyone was happy to be able to go out and run a race again. The crowd seemed very happy. There was lots of great energy in the air.

Race Results

I was shocked because there were about 11 women in my age group. There are usually not so many women my age competing. I came in smack in the middle, which, again, was better than I expected.

My boyfriend, son, daughter-in-law, and granddog came to cheer me on. It was a lot of fun to have some people cheering for me.

It felt so good to be able to run a race and enjoy the experience.

Have you been able to resume some activity you used to enjoy? Let me know!