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A New Puppy in My House

July 30, 2020 / Jill McCauslin / 6 Comments

I have a new puppy in my house. My son and daughter-in-law decided that I should have a dog so they found this puppy for me. She’s adorable. I named her Penny because of her color. She looks like a lucky Penny. Chris and I talked about her in our recent podcast episode.

Training a Puppy

The last time I had a puppy was when my son was young and my husband was around to help with puppy chores. He loved dogs so he did most of the basic house training and then I worked on things like sit, stay, come. Therefore, I’m feeling rather inept on dog training.

Penny is doing a good job of learning though I’m wondering who is actually getting house trained. Is it Penny? Or is it me learning to watch her for signals to go out? Probably a bit of both.

Because I didn’t want to just leave a new puppy alone for long, I cut back on my exercise routine, such as it was. Fortunately, after about a week, I was able to leave Penny in her crate long enough to go out for a run.

Chewing

I worry about her chewing on cords so I crated her when I was riding my indoor cycle too.

She chews on things so I need to keep a close eye on her. My running shoes apparently are a puppy’s dream chew toy.

So far, we’ve managed to go on some short walks. Today was a beautiful morning and Penny had slept all night so we went for a slightly longer walk than we’ve been doing. It will be great when she’s able to walk for some distance. I hope that one day she’ll be able to run with me but she needs to mature more before we can start that. Maybe next year she’ll become a runner.

Having a puppy during all of this social distancing is actually great. She’s company and it’s good to have someone who is happy to see me. I just have to remember that puppyhood is a short period of time really so the chewing and jumping and general puppy behavior won’t last forever. In the meantime, I am stocking up on toys and chewbones. I’m really enjoying having a new puppy in my house.

Workouts and Masks

July 28, 2020 / Chris Brown / 2 Comments

Workouts and Masks – Episode 63 of the Fit Strong Women Over 50 Podcast
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In episode 63 of the Fit Strong Women Over 50 podcast, Jill and Chris discuss workout challenges while away from home due to care-giving. We found some ways to get some strength training without traditional weights

Workouts

Some of the recreational activities that we discuss are also work outs. One of our community members has been enjoying wind surfing, which is a huge workout, but probably more rare among our listeners. We have been hiking, walking and biking.

We discuss:

Staying fit and strong mentally with the added weight of corona restrictions.
Keeping positive and how it is similar to marathon training.
Food and what tastes especially great during hot, hot weather.
A special mask with a filter for pollen and asthma

Listeners are invited to download Free Affirmations from Elsie Weisskoff.

Masks

We recently tried some new Becoming Elli masks. We decided they are comfortable, pretty, and have place for a filter. Downside is they have no wire for your nose bridge. Here’s the link to use if you are interested in buying your own Becoming Elli mask. It’s motivating to have a mask that says Fit and Strong on it.

Chris has been loving cottage cheese with frozen berries on top during this hot weather.

She roasted cabbage and added it to her traditional potluck veggie salad, but the vinegar didn’t taste right with the roasted part…she will be sticking to raw shredded cabbage in this salad from now on.

Jill is really enjoying the big salads with a cheese, a nut and a fruit. She talks about how she found a quick, easy way to add some crunch to her salads.

A big welcome to Penny, Jill’s new puppy!

Enjoying a Friday night walk

July 26, 2020 / Chris Brown / 0 Comments

The weather got a little cooler Friday evening and I was able to complete my 10,000 steps for the day by taking a short walk around the soccer fields.

The sun was beautiful peaking around these trees. Several others were walking, some with their dogs, others with baby carriages. A few bike riders even rode past.

The playground at the park is again open and it was very enjoyable hearing the sounds of children playing on the equipment.

I thing the simple joys of walking and listening to laughter are things I am grateful for duing this pandemic.

Adding More Walking to My Daily Routine

July 18, 2020 / Chris Brown / 2 Comments

I’ve been adding more steps than usual to my daily routines and have found some new trails to enjoy as well.

While walking isn’t a super push push push, I added some dumbbells (#12 and #10) to add alittle extra umph to my walk on Thursday morning.

The very humid weather makes it more important for me to get out early. I have found that over the years, I need to be inside and cooler during the mid day heat. Today’s temperature is due to get to 93 degrees F (33.88 celcius.)

Today’s goal, get the walk in before it gets too hot!

Improving as an Endurance Athlete: Jess Elliott

July 14, 2020 / Jill McCauslin / 0 Comments

Improving as an Endurance Athlete – Jess Elliott Episode 62

Fit Strong Women Over 50 – Episode 62 – Jess Elliott

Jill and Chris talk with Jess Elliott, owner of TAG Performance, a Sports Performance Coaching & Education company, located in Boulder, Colorado. Angie Ridgel and Pam Semanik, who talked about performance training in episode 44, met Jess at a conference and recommended that we speak to her. It was a great suggestion.

Improving as an Endurance Athlete

Jess has an extensive coaching background in strength and conditioning, working with athletes of all ages and backgrounds, from high school students to professional athletes.

In this episode, we start off by discussing strength and conditioning for endurance athletes and then move to discuss the differences and similarities of the endurance and adventure communities. Living in Boulder, Jess participates actively in both groups. She discusses her adventures above the tree line and her love of alpine lakes.

Jess shares how women over 50 can continue to be fit and strong and take our fitness to the next level and says that it’s never too late to improve our fitness.

Also, Jess discusses her view on mastering recovery for athletes. She describes a great recovery exercise that she teaches her athletes.

Because so many events have been cancelled in 2020, Jess shares her ideas on keeping ourselves motivated and how to use this year to improve our performance in the future.

Jess also helps demystify fueling for endurance events. She discusses the value of using real food for energy. In addition, she shares with us her use of intermittent fasting.

Links to contact Jess Elliott

Want to follow Jess Elliott or ask her a question? You can find her at these places:

Jess on Instagram:

YouTube Channel: Tag Performance

Facebook : Tag Peformance

Website: Tag Performance

The Path to Fitness is Often Twisty & Bumpy

July 6, 2020 / Chris Brown / 0 Comments

My path to fitness is rarely straight, easy or simple.

It is complicated.

Twisty and Bumpy. Winding, with detours. Fall. Bounce back. Look for new options.

When Jill and I ask our podcast guests, “How do you define fit?” They usually answer with something that combines mental and physical fitness. In our podcast and our private Facebook group/community, we talk about both.

Life has ups and downs. COVID-19 has been a real adjustment for me. Most of my go-to support systems have changed. Grief is always hard, but made harder during a pandemic. Celebrations are also harder. Just everyday life requires thinking about the steps to keep safe, healthy and strong.

I’ve only been riding my bike about once a week, but it’s become a huge help to my mental fitness. I think good friends make all the difference.

While I continue to do some strength training at home, getting outside and seeing other people – even from a distance – has made a huge difference to me.

This past week I had the opportunity to take a socially distanced walk with my dear friend Jill. Very good for the soul.

This photo is of one of the places I really love in the 22 mile loop hike bike trail I love to ride. It reminds me that the path isn’t straight or downhill or even always clear (although this photo is ha ha.)

Keeping going. Getting back on the horse (or bike.) Making an effort. Each day I can do something that will support my commitment to being fit and strong — both mentally and physically.

Today I am reminding myself that I am strong and I can do hard things… even when the path to fitness is twisty and bumpy.

What’s your mantra for today? Does your path take a U-turn when you’re not expecting it? Let me know by leaving a message below or a voice mail at 330-970-6662. Looking forward to hearing from you!

I Tried a New Energy Bar

June 27, 2020 / Chris Brown / 0 Comments

I tried a new bar at the advice of a friend. I wouldn’t call it a protein bar, but I would describe it as more of an energy bar.

In one word – DELICIOUS.

The bar is called Autumn’s Gold Grain Free Granola Bar. I tried the cinnamon almond flavor.

Very delicious, grain free bar.

The simple ingredients are most appealing: almonds, pecans, maple syrup, honey, coconut, pumpkin seeds, cinnamon, sea salt and vanilla.

After a two hour bike ride I was hungry and this bar was delicious. Must be the honey and maple syrup!

It’s not only grain free, but gluten free and non GMO. The macros are fat 17g, carbs 11g, and protein 5g.

Here’s all the details:

I like that it won’t melt in the hot sun while riding.

What about you? What do you bring with you for a snack after a long workout? Leave a message below.

Can You Be Fit and Strong on a Road Trip?

June 25, 2020 / Jill McCauslin / 2 Comments

I’ve had to make a few trips out of town this year and I’m wondering if it’s possible to be fit and strong on a road trip. It’s definitely a challenge,

Eating While Traveling

My trips this year have been road trips. I’ve learned to pack food for the journey because trying to eat on the road is not great. Stopping to eat at a restaurant takes time and choices aren’t great anyway. That leaves eating at a fast food restaurant or grabbing snacks from a gas station. I remember reading Michael Pollan’s Food Rules. One of the rules was don’t buy food where you buy gasoline. There’s a reason for that. Gas stations are now mini restaurants; some have fast food franchises tucked inside the station. It’s challenging to find healthy, unprocessed food in one of these places. You might be able to find an apple and sometimes you’ll see a cup of hummus with a few veggies but there’s not a lot.

So, I pack easy to eat things for in the car. I might bring apples, nuts, a snack or protein bar that I’ve bought at home. (Don’t forget to check out Chris and my sampling of protein bars!) I also make sure to have lots of water in the car with me. I usually fill a couple of my sports bottles and then throw in some extra bought bottles of water. I have run out of water while stuck in a traffic jam and it makes a miserable experience even worse.

I usually start my morning travels with a travel mug of coffee. Finding decent coffee on the road is not always easy. It seems like there are Starbucks and coffee shops everywhere but it turns out not to be true.

Exercising While Traveling

Days filled with long drives are usually days when I don’t hit my step goal with my Fitbit. When I know I’m going to be in the car all day, I try to get in a brisk walk before starting the drive. I’m usually eager to get on the road so that walk is usually a short one.

When I stop for gas or a bathroom break, I try to walk around the gas station or rest area and not take a straight line from the store to my car. I also try to do some stretching exercises at those breaks. I can usually find a step to do some heel drops if nothing else.

The problem with sitting in the car all day is that it’s tiring. It’s amazing how it saps the energy from your body.

Sometimes when I reach my destination, I’m able to get in a good walk. That is energizing for sure. Other times that doesn’t happen and I’ve learned to just accept that it’s not going to happen and I’ll not worry about reaching my goals that day.

Fit and Strong on a Road Trip?

I think it’s not easy to maintain a healthy way of eating and moving while on the road but with some planning, it’s possible to not go too far astray.

Do you have any suggestions? Anything that works well for you? Please share your ideas!

Living the Keto Lifestyle with Daisy Brackenhall

June 23, 2020 / Chris Brown / 1 Comment

Living the Keto Lifestyle with Daisy Brackenhall – episode 61

In episode 61, Jill and Chris talk with Daisy Brackenhall, also known as the Keto Woman. She is a delightful person who is extremely knowledgeable about living the keto lifestyle.

Daisy is a Brit who has been living in rural France for the past 15 or so years. She lost half her bodyweight with weight loss surgery and low carb eating and has since maintained a healthy weight with keto. Keto has also helped her significantly reduce depression and migraines. She is a part-time gardener and lives with her three dogs and cats.

Daisy is a podcaster and produces two weekly podcasts. In the Keto Woman podcast Daisy chats with extraordinary women and shares their inspiring stories with listeners. Monday Mindset is Daisy’s newest podcast and a collaboration with her friend and psychologist Terri Lance, who works at The Fasting Method. Each week they share with each other and their listeners something that they’ve found inspiring or motivational.

A few years ago Daisy created and continues to run a successful Facebook group for women called Kickarse Keto Bitches. With almost 3000 members from all around the world, the group functions as a safe and inviting community for women to find and offer support to one another.

In today’s interview we talk about:

Her experience with diets and surgery
How she was able to stop the regain
The basic principles of keto – ketosis
Reducing carbs for ketosis and the role of whole foods
Keto as an anti-inflamation diet, type 2 diabetes, treating diseases
The impact of Keto on metabolism, insulin and blood sugar
Making keto work for you (as opposed to making yourself fit into a specific version of keto)
Keto basics: fatty proteins, leafy greens, mostly above ground vegetables, a few nuts and seeds, and some dairy, keto treats
What is Keto AF? Daisy’s 100th interview with April Ihly
The difference between moderators and abstainers
Avoiding refined carbohydrates, processed carbohydrates, seed oils
DietDoctor.com offers free resources, infographics, information on high carbohydrate to low carbohydrateKet vegetables
A two week meal plan at DietDoctor.com is a good starting point
Running in a fat-adapted state and endurance sports
The sense of empowerment keto gives to women in particular

If you’d like to follow Daisy Brackenhall online, you can find her at these sites:

Daisy also interviewed Jill and Chris about their weight loss journey and how they are working to stay fit and strong in the second half of their lives. Click through right here to listen to Keto Woman podcast episode 138 featuring the cohosts of the Fit Strong Women Over 50 podcast.

Should I Return to the Gym? Deciding What to Do

June 18, 2020 / Jill McCauslin / 0 Comments

My gym opened this week and I had to decide if I should return to the gym. That was a tough decision and I’m feeling ambivalent about it so did what any person would do. I avoided the decision. I put my membership on hold for a year with the understanding that I can reactivate it at any time.

Reasons to Return to the Gym

I miss going to the gym.

Consistency and Strength:

I’m not getting in the strength training that I was while regularly going to the gym. I do some strength training but not much. I’m doing better at cardio but even that is not consistent. I obviously do better when going to the gym is on my schedule.

Social Life:

I also miss the social aspects of the gym. I miss seeing people in my boot camp class, I miss the women in the locker room, and I miss talking to the trainers and front desk people. Who would think that a person would miss the locker room?

Reasons Not to Return to the Gym

Wearing a Mask:

Going to the gym is going to require wearing a mask. I’m not opposed to wearing a mask; I do it all the time. I’m just a bit concerned about working hard with a mask on. My gym is providing mask-free areas so this might not be a major concern.

Staying healthy:

If you look at any list of the places where you’re most likely to contract a virus, including the Covid-19 virus, gyms are close to the top of the list. I know that my gym is making every effort to clean and sanitize equipment and to separate workstations but it’s still a risk. How big a risk is the question and I don’t know the answer.

Is the risk of contracting the virus greater than the benefits of working out?

Money:

I definitely have noticed that not paying the monthly fee and not paying for personal training has improved my financial state. I’m not working right now so have been trying to be conservative in my expenses. Not going to the gym has helped. I know that we make our priorities and I could find the money if I wanted.

Decision

I deferred restarting my membership, knowing that I could restart at any time. That helps. I think the fact that it’s summer and I can go outside to run or walk or ride a bike makes it easier to stay home from the gym.

I also just set up my home gym and I can use that for a while. It’s convenient and doesn’t cost me additional money.

If I really need a schedule to stay consistent, I could pay a trainer to work with me remotely or at a park once a week.

Have you chosen to return to the gym? If so, how’s it going? If not, why not? Let me know. I’d love to hear what others think about this.