Page 32 of 65

Ode to My Vintage Cannondale Hybrid Bike

September 3, 2020 / Jill McCauslin / 0 Comments

I’m not too keen on the title Vintage Cannondale Hybrid Bike. It’s hard to believe that something I own should be called vintage. I guess being part of the Becoming Elli community means that I may well own something that is considered to be vintage.

Recently, I rode my old, original bike and fell in love with it again. I rode on a lovely bicycle trail, the Kokosing Gap Trail, that was paved and flat and very scenic. It was a great ride. I noticed how comfortable my bike was.

It has straight handle bars, the brakes are easy to use and reach, and the gear shifter was also easy to use and reach. I never felt like I had to move my hands or position to brake or change gears.

Also, I have a gel seat on that bike and it’s very comfortable.

My Life with the Vintage Cannondale Hybrid Bike

My husband bought me this bike in 1993. I suspect it must have been a Christmas present because I didn’t ride it much before I found out that I was pregnant. My son was born in 1994, which is how I’m pretty sure what year it was.

It was an expensive bike for someone who really wasn’t a bike rider. At that time, Cannondales were made in Pennsylvania by hand. That was their big claim for quality. My husband was big believer in buying the best that you could afford though he also loved finding deals.

I rode that bike a lot while my son was growing up because we’d go on bike rides together. I remember one year for Mother’s Day we rode our bikes across town to go to the library. My son was young enough then that it was a big adventure to ride that far. When we got to the library, we discovered they were closed for the holiday. Wow. We were disappointed, for sure. We rode back into town and found an ice cream shop and had ice cream. A good bike memory for sure.

My husband passed away in 2011 when my son was 16. He was driving by then and wasn’t really interested in riding bikes with his mother. The bike sat in the garage for a long time. Finally, I took the bike to a shop and had it cleaned up and new tires put on and made sure it was safe to ride but I still didn’t ride it much. However, I couldn’t get rid of it because I had a lot of emotional history with it.

Getting More Bikes

In 2018, I began to think about maybe doing a triathlon. Everyone said my bike was too heavy for a race so when my brother said he was going to get rid of his Raleigh road bike, I asked for it. I had that bike cleaned and serviced and have ridden it much more often. I know this is silly but I struggle to remember how to shift the gears and the brakes feel harder to use.

Now I also have a tri-bike. I have it set up in my home gym and have never ridden it outside.

Reconnecting with My Bike

When I got on my Cannondale bike recently and rode on the bike trail, I felt so happy. It was such a pleasure to ride and I had all of that history in my mind as I rode. So, while my vintage Cannondale bike might be too heavy for road riding and might be really old technology bike-wise, I’m keeping it. I think it will be the bike I use on my local bike and hike trail because I like it. That’s all that matters, right?

Easy Coconut Red Curry Chicken

September 1, 2020 / Jill McCauslin / 1 Comment

Here’s how I made an easy coconut red curry chicken. I used the ingredients I had on hand and came up with a tasty dinner that didn’t take long to assemble. Fast, easy, and good. It really doesn’t get much better than that.

I cleaned out my freezer recently and realized that I had a large bag of frozen stir fry vegetables that I needed to use sooner than later. Also, I had some cooked chicken breast that I wanted to use for my dinner. Not only did I have a can of coconut milk but I also had some red curry paste in the pantry.

Probably my dish is not very authentic Thai food but it was tasty and quick so it counts as a win for me.

I also used cauliflower rice instead of rice. It’s an easy way to add some additional veggies to your meal. If you’re wondering how to cook cauliflower rice, check out our fried riced cauliflower recipe.

Easy Coconut Red Curry Chicken

This is a one-pot meal that you can make quickly. It’s great for using up leftovers and for a weeknight dinner.

Ingredients

One can of coconut milk unsweetened

1/2 cup chicken bone broth or stock

One teaspoon tamari sauce (soy sauce would work as well)

Juice of half a lemon

2 tablespoons red curry paste

About three cups of Frozen stir-fry vegetables

One or two cooked chicken breasts diced

Cauliflower rice

Directions

In a large frying pan, add the full can of coconut milk, the tamari sauce, lemon juice, and red curry paste. Stir and heat until everything is blended and smooth.

Add the frozen vegetables and cook for about 7 to 9 minutes, until vegetables are tender.

Add the chicken and stir.

Cook a few more minutes to heat the chicken.

While the vegetables are cooking, heat your cauliflower rice.

Serve immediately over the cauliflower rice.

Notes:

This is obviously a pretty versatile recipe. If you don’t have stir fry vegetables, just use whatever vegetables you have on hand. This would be a good way to use up those partially used frozen bags of veggies in the freezer.

You could also use chicken thighs instead of the breasts. Whatever you have on hand will be fine.

I chose to use cauliflower rice but you could use jasmine rice or brown rice. Whatever you have on hand is fine. I think this would be great over some rice noodles.

Let me know if you make this and how it turned out.

Getting my activity minutes but a tree down across the bike path

Activity Minutes Regroup

August 31, 2020 / Chris Brown / 1 Comment

I was looking at my average activity minutes for this year. Since I’ve been wearing a FitBit for several years, it is just a click of the button.

Because the school year has started and the weather is changing, I feel like it is time to set new goals and regroup with my fitness activity minutes.

Today I feel the movement of time. Change of season. Change of moon. Change of tide.

Usually I don’t think about things like this, or feel it as strongly.

The last of summer feels like it is slipping away and we’re heading into fall. Yesterday was a cool bike ride. Usually when I finish I’m almost overheated, but yesterday I should have worn a light jacket or sweatshirt. It would have been a perfect day to go running.

We had a lot of storms last week. Trees down in my front yard and the bike path also had felled trees.

This all reminds me that I need to put together a new workout plan to stay fit and strong during the coming months.

A recent podcast with Ren Powell reminded me of the 3 days and 3 days style of workout that I used to do all the time… until my weekly rhythm was thrown off by the pandemic. This is a Monday Wednesday Friday workout coupled with a Tuesday Thursday Saturday workout. The two different workouts focused on working different muscle groups and doing different activities.

During this summer, I’ve been focused on walking, some weights and a weekly bike ride. Very light for me.

My years of tracking in FitBit reminds me that my average activity minutes have significantly dropped during the pandemic.
I averaged 78 minutes per day in 2016, 77 in 2017, 80 in 2018, 82 in 2019… but only 53 in 2020. While the random recommended average is 150 active minutes per week (around 22 minutes a day), I know I personally need much more at this stage of my life to stay fit and strong.

I know that summer is my busy time for activity, but from June 1 to August 31 I only averaged 57 minutes.

My goal is averaging 60. Usually with my many long bike rides in summer (and training for a half marathons in 2017 and 2018) I have hit those goals easily. It’s time for me to regroup and figure out what to do with the rest of the year to improve.

I like hearing about other people’s workouts as this motivates me, but I realize I need to write down a schedule and plan it into my week!

How many minutes to aim for as an average each day? Do you even track your active minutes or think about it?

Riding My Bike Outside is Amazing

August 27, 2020 / Jill McCauslin / 3 Comments

Yes, riding my bike outside is amazing. I went on a short vacation recently to Catawba Island on Lake Erie. It was a perfect trip: gorgeous weather and lots of outdoor activities.

We went for a bike ride at East Harbor State Park. It was my first ride outdoors in over a year. Yes, I know. Very strange.

Differences between Indoor and Outside Riding

I’ve been riding my bike indoors using Zwift and my smart trainer. I really like my virtual rides because I’ve ridden my bike through London (I never realized how many hills there are in London!), Richmond, VA, New York, and a variety of other places. I also don’t have to worry about traffic or other people. I’ve shared my inside riding adventures before.

Getting on my bike and riding through the state park was fantastic. I did have to remember how to use the brakes on my bike and how to change gears. My indoor rides don’t require any of that.

I also had to wear my helmet instead of using a virtual one.

The Glories of Nature

It was glorious riding outside along Lake Erie. The view was inspiring and it was just a lot of fun. I’d forgotten that bike riding can be fun. I’ve been thinking of it as just another kind of exercise but forgot that there’s something wonderful about riding your bike in nature.

Seeing the lake along side the trail and spotting herons nearby was soothing to me. I could have done without the flock of Canada geese on the road but I did enjoy seeing the wild flowers and trees.

I was riding in a state park and even though I was on a road for part of the ride, there wasn’t a lot of traffic and everyone in the park is aware that there are people out enjoying the park. They know to be on the lookout for runners, bikers, fishermen, and walkers.

I do live by a bike and hike trail. I’ve been using it for running and walking but this is a good reminder that I should be using it for biking too.

Even though I like riding my bike indoors, jumping on my bike and riding it as it was meant to be ridden, outside, that is, was so much better.

Truly, riding my bike outside is amazing.

Running, Strength Training and Yoga with Ren Powell

August 25, 2020 / Chris Brown / 0 Comments

Episode 65 of the Fit Strong Women Over 50 podcast

In episode 65, Jill and Chris interview Ren Powell who is a poet, playwright, translator, theater-maker and teaching artist/mentor. Ren lives an active lifestyle and enjoys running, strength training and yoga. A native Californian, she is now a Norwegian citizen settled on the west coast of Norway.

Chris and Jill met Ren when she joined the Becoming Elli private Facebook group and have gotten to know her better. They decided that other Fit Strong Women Over 50 podcast listeners would enjoy hearing how she stays strong and fit.

During this episode of the Fit Strong Women Over 50 podcast they discussed:

Her favorite running distance and which marathon she might consider running in the future
Her love of obstacle runs and how she feels about being the oldest member of her obstacle race team
Ways she has modified her work of teaching movement training for theatre during COVID 19 restrictions
Physical theatre examples: Frantic Assembly (Theater Company in England) and the Gecko Theater
How she overcame a weight gain, what she has eliminated from her meals and how she has been successful over the past 9 years
Mark’s Daily Apple, Whole 30, and a Ketogenic Diet
Her strength training routine, her four main weight-lifting moves (squats, deadlifts, bench press, military press/overhead press) and how often she strength trains each week
The type of yoga she practices and how/why she has modified it over the years.
The 7 app (7 minute workout) with the 12 exercises of 30 seconds each and how she uses them. Here is Jill’s review of apps that include the Seven Minute Workout the Seven App)
Joan McDonald

Follow her on her Instagram at @Orphanyoginiish

Working Out in a Mask

August 20, 2020 / Jill McCauslin / 0 Comments

What’s it like working out in a mask? Someone asked me that when I mentioned that I had returned to my gym. Here in Ohio, we now have a state-wide requirement to wear a mask and my gym, at least, says that means we must wear a mask everywhere in the facility.

When I work out at home, I don’t wear a mask. When I go outside to run, I usually don’t wear a mask. I often take one so that when I walk home and am more likely to encounter people, I can slip it on.

Working Out in a Mask

It really wasn’t too bad to wear a mask in the gym. I don’t think it affected my workout so much as my nose got itchy and I wondered how I was supposed to drink out of the water bottle I’d brought. I went to an isolated corner, moved my mask, and drank. Not really any more disruptive than walking to the water fountain, which of course is not working right now.

I think that if I was trying to take a HIIT class, a mask would be a challenge. That elevated effort while wearing a mask could make breathing more difficult.

Since I was doing more straight-forward strength work, I didn’t really notice the mask. At first, it feels a bit awkward but like everything else, it becomes normal and isn’t something I think about.

The Becoming Elli Mask

Now that masks are becoming more accepted, I’ve noticed that people are choosing masks that match their outfit or match their mood. I think that helps offset the feeling that you have a mask stuck to your face.

Chris bought me a Becoming Elli mask. I love wearing it to the gym because it says Fit and Strong on it. Isn’t that the best motto to have on a mask while working out?

If you’d like to order a Becoming Elli mask, check out this link. You’ll see that there are two options for the mask. I have the double pleated mask which allows you to slip in an extra filter for additional protection.

Be sure to post a photo of yourself wearing the Becoming Elli mask!

Personal Training at Home

August 13, 2020 / Jill McCauslin / 0 Comments

Is it possible to have personal training at home? Yes, indeed, it is. If you’re flexible on what equipment you have available to use, working with a trainer away from a gym is certain possible.

Several personal trainers around me are offering at-home services. One of the trainers said he is only meeting with clients outside, whether in your yard or at a park. I think with many gyms having been closed and then opening with limited services, there’s a great opportunity for trainers to expand where they conduct training sessions.

Personal Training at Home

I had an at-home personal training session recently. The trainer brought some dumbbells and resistance bands. That, coupled with some body weight exercises, made for a great workout. I worked up a sweat, that’s for sure. I think I may have to add a fan to my workout room.

My workout focused on the whole body. Getting back into working out means I’m not back to the point of having multiple sessions targeting different parts of the body.

I did some squats, lunges, mountain climbers, biceps curls, shoulder presses, and we slipped a few push ups in there. It’s been ages since I’ve done push ups. I’m glad I only had to do a few.

A solid half hour of working out was a treat. It felt good to be getting back into the routine.

Moving Forward

Who knows how long we’ll be dealing with a pandemic? I sure don’t. I can’t keep waiting around for things to return to “normal” because that may never happen. Or, if it does, it could take a while. I need to keep working out and I know that I prefer to use a trainer. I’m not sure what it says about my personality but I do a lot more when I have a trainer to tell me what to do.

I’ll probably end up using a trainer at the gym again now that I’ve returned there for now. I’m sort of working between both worlds right now, trying to make the best of everything right now.

What are you doing to keep becoming fit and strong? Please share your thoughts with me.

Building Strength After Menopause with Marcia Kadens

August 11, 2020 / Chris Brown / 2 Comments

In Episode 64, Jill and Chris interview Marcia Kadens, a fitness enthusiast who has run 14 full marathons, including the Six World Marathon Majors as well as hundreds of shorter races.

In this episode she discusses how her running schedule has changed after 50, her thoughts and tips for building strength after menopause, and nutrition tips. Marcia is a Chicago-area mom of two teenaged daughters.

She shares training and fitness tips as well as healthy recipes on her blog, Marcia’s Healthy Slice, and she shares workouts designed for women of a “certain age” on the Marcia’s Healthy Slice YouTube Channel.

Marcia ran middle school track, but didn’t start running again until she was in her 30s. Marcia has completed the six major world marathons: Chicago Boston New York London Tokyo and Berlin.

Her first marathon in 2010 has super hot weather and the race was called off shortly after she finished. She completed her second one was a week or two afterwards 40° temperatures and was able to Boston Qualify (BQ) with the second marathon “Running Boston was memorable and surreal.”

After Menopause

Hitting 50 and menopause was a big change for her. She found the cortisol is high and women tend to store fat with more cortisol.

Now she no longer runs marathons, but instead runs an hour or less. She has embraced trails and runs for the joy of it. It also helps her mental state, her sense of accomplishment, and relieves stress.

Many people are more susceptible to falling or injury prone as they age so it is even more important to keep the muscle, strength train and honor your recovery time.

She does HIIT (High Impact Intensity training) or speed work, but no longer does extremely long endurance runs, because she’s found that it doesn’t help her overall fitness.

Marcia coaches others to help them run for the joy of it as well. She started running trails in 2012 when she was training for the Marine Corps marathon. Her coaching is primarily with women over 40, from all over the country, she creates plans based on the varied goals of her clients.

Hydration and electrolyte balance is important and getting the right carbs/protein mix. She says that fueling for runs can be different based on the individual.

How does she define fit? “It’s mind body and spirit. Relationships with people your mindset is much more important than how you look.”

Marcia has Hashimoto’s disease and did a six week autoimmune diet. She found that it helped her to become gluten-free and soy free. With her thyroid issues she tried to stints of intermittent fasting but found that it didn’t work for her. She now avoids refined carbs and sugar. She finds ways to buffer the production of cortisol.

Links:
Reach out to Marcia via her website: http://www.marciashealthyslice.com

Her “go to” recipe is grilled fish. She used to be a little afraid of cooking fish but found a small boat fishermen family in Alaska that will ship direct. She says it’s easy to prepare the cod and black cod with some olive oil, citrus zest and just cook on the grill for 10 minutes. Her fish has omega threes which are so important for women over 50. The website is https://sitkasalmonshares.com/ Use code MHS for Marcia’s Healthy Slice to get a discount.

Keeping Healthy Routines When Life Gets in the Way

August 8, 2020 / Chris Brown / 3 Comments

It’s been a crazy summer for me and I’m having a difficult time keeping healthy routines because life is getting in the way.

I’d like to blame the virus. It certainly didn’t help.

My time the past month has really been refocused as a caregiver, so while I don’t have free time, I do have “hang out” downtime.

My normal summer routines include:

Hours of bike riding. Usually two rides a week
A two hour short ride and a longer really fun day ride with a big group on the weekend.
Group exercise at the gym
Big veggie salads at potlucks with friends
Some summer fun on the lake
A week vacation on the ocean beach with lots of walking and contemplation

This summer has been very memorable, but not a good workout way. I’ve been squeezing in ways to keep up my fitness

Bringing hand weights and dumbbells with me
Bringing my bike in my car (along with helmet, gloves, bike shoes, water bottles and fanny pack) and taking the opportunity when I can go for a short ride, even just for 15 minutes!
Walking in a parking lot before doing the “pick up” at the grocery store
Doing more stairs while carrying small loads while doing laundry and cleaning out old faded holiday decorations
Switching dinner from a “meal” to an earlier in the evening small snack to reduce my overall calorie intake

I’ve also had to do a lot more driving in my car in the last month, so I’m trying to focus on getting back into my positive mental attitude by listening to uplifting podcasts again. Of course I have been revisiting some of my favorite Fit Strong Women Over 50 episodes. They always inspire me.

To me being fit and getting stronger is about strengthening the mind to become more resilient as well as the body.

Mental fitness has been a big focus for me. Here’s what I’ve been doing to stimulate my para sympathetic nervous system (the relax and restore response instead of fight or flight response of the sympathetic nervous system):

5 or 6 minute meditations (close eyes, focus on breathing and letting thoughts slide by like passing cars on a street)
Yoga nidra for deep relaxation (especially at night or early morning.) One of my favorites is a 10 year old podcast from UCLA with 3 short episodes as well as Dr. Melissa West for longer guided yoga nidra meditations
4-7-8 breathing (4 inhale, 7 hold, 8 mouth exhale for 4 rounds)
Remembering and reciting in my some of my favorite “hang in there” mantras. This too shall pass. You can do hard things. Just for Today.
When I feel anxiety start to build, I may do some EFT tapping.
Focus on the horizon, the longer term instead of what is directly in front of me

I’ve especially been trying to keeping food in perspective. With my eating this summer, probably the thing that is serving me best is planning ahead. I have been focused on two parts: meal planning and meal prepping.

By making plain chicken in the slow cooker for the week ahead, I can add fresh vegetables, some cheese or other sides to switch it up, but not require lots of cooking while away. Using pick up from a grocery store helps cut down time (as well as avoid exposure) and helps me not impulse spend as well.

Full disclosure – don’t get the idea that I have it all together! I’m still trying to get a handle on it all. Forgetting to set the timer is not a good way to make cabbage steaks. I usually love sliced cabbage with some olive oil roasted in the oven for about an hour (turn once) but I forgot and when my nose smelled something I realized I really should have set the timer.

Cooking Fail — Crispy cabbage was not what I was going for…

I have a little cooler that has been really helpful on these hot days. Keeping water and healthy snacks in it has made a good difference. Because of the changes in routine, I’ve been fighting the urge for stress eating as well. I keep reminding myself, it doesn’t solve anything.

What tricks do you use to keep your good healthy and fitness when your normal routines are completely changed?

Back to the Gym

August 6, 2020 / Jill McCauslin / 4 Comments

I returned to the gym this week. Everyone I’d talked to said there weren’t many people there and that the staff was cleaning things compulsively. I decided to give it a try.

Back and Shoulder Day

Since I’d been doing some chest press work over the past few months in my boyfriend’s basement gym, I decided to start with back work. I started off with the rowing machine and did about 250 meters. Then, I did lat pull-downs and rows. I definitely felt it later that day and again the following day. It felt great to feel those muscles complaining a bit.

Because it’s been months since I’ve been to a gym, I was wary about overdoing it. I didn’t go with the heaviest weights and tried to be reasonable about what I might do the first time there.

There were two other people in the workout areas and none of us were near each other. One trainer was cleaning equipment the whole time I was there. There were sanitizing wipes to wipe down equipment before and after using it.

Back to the Gym

Due to state requirements, we had to wear our masks the whole time in the gym. I used my Respro Sportsa knock-off. I discussed the Respro Sportsa in our recent podcast episode. Here’s the thing about masks. I always take a bottle of water to the gym with me but it’s awkward to drink while wearing a mask. Someone needs to invent a mask/water bottle combo that eliminates this problem.

None of the water fountains are functioning so it was a good thing I brought a filled water bottle.

They are allowing people to use the showers but you have to get a towel from the front desk. The stacks of clean towels in the locker room are gone.

I went to the gym from home and returned immediately afterwards so didn’t need to use the shower there. I came home to shower and change.

Since it’s summer here in Ohio, it’s easy to run outside. Also, I have cardio equipment set up at home so I don’t have to go to the gym to get in a cardio workout. Being able to access strength equipment is fantastic. I felt happy the whole time I was there.

Classes

The gym is only offering virtual classes right now. No live classes at all. I know the gym Chris goes to is conducting outdoor classes but mine is not. Perhaps I will ask about that soon.

I saw the manager when I went in and I asked her how she was faring. She said the whole thing is terrible but it’s terrible for everyone so she can’t complain.

I verified that I can put my membership back on hold so if I decide that I need to quarantine myself again, I can do so.

I’ll keep you posted on how I do trying to regain some of that strength I know I’ve lost. Let me know how your workouts are going and where you’re doing them.