Fit Strong Women Over 50.
We were very honored to be interviewed recently for a podcast and wanted to share the news with you.
You can hear about our story when we are interviewed on a podcast from France called Keto Woman by Daisy Brackenhall. https://ketowomanpodcast.com/138/
Hope you enjoy listening. Please leave a message and let us know what you think!
Cooking cabbage in the Instant Pot is so quick and easy. This recipe is perfect for nights when you need some vegetables quickly. One of the things I like about the Instant Pot is that you can cook things quickly and easily. You load it up and turn it on and only deal with it again when the Instant Pot turns off.
I just have to share this recipe even though it’s another cabbage recipe. We provide a lot of ways to cook cabbage here at the Becoming Elli website. We’ve posted recipes for cabbage soup, keto cabbage, spicy cabbage in the crockpot, and others. Just go to the website and do a search on cabbage. You’ll see what I mean.
You only need three items for this recipe: cabbage, broth, and butter. That’s it. I used chicken bone both but you could use vegetable broth or even water. Beef broth might work too but I’ve never used it.
You can also add some salt and pepper to this dish if you like.
I used Kerrygold butter but regular butter will work well too. I just love my Kerrygold.
1 cup chicken or vegetable broth or water
4 tablespoons butter
1/2 head of cabbage, roughly chopped
Put broth and butter in the bottom of the Instant Pot.
Place cabbage into the pot.
Put the lid on the pot.
Pressure cook for 6 minutes. You can let the pressure release naturally for a few minutes and then manually release the pressure.
You can add carrots or potatoes to this. If you add potatoes, increase the cooking time to 9 minutes. The size of the potato will affect the cooking time.
I think you’ll enjoy this recipe. If you try it, let me know what you think. You can email me at jill@becomingelli.com or just leave a message below or on our Facebook page.
Tai Chi & Qigong with Nancy Gardner – Episode 60
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In episode 60, Jill and Chris talk with Nancy Gardner, a certified instructor of Qigong, Tai Chi and other martial arts.
Nancy is all about movement. And she LOVES to move… her body and her mind.
She has been training since 1985 and teaching professionally since 1994.Nancy also is a state-licensed massage therapist and Polarity Therapy practitioner.
Nancy draws on these disciplines and metaphysical studies to create unique, experiential wellness programs for various groups and organizations.
Passionate about learning, teaching and sharing, Her mission is to empower individuals to be as healthy as they can be and to find balance among the physical, mental, emotional and spiritual aspects of life.
Presenting locally regionally and internationally, her audiences range from corporate executives to full-time moms, from the medical community to accounting firms, from nuns in their 80s to teens, and everyone in between!
Nancy told us that Tai Chi is great for any age person and for people at different fitness levels. Athletes find that Tai Chi provides with the left/right brain work,dded balance, and is a great cross training. For the couch potato who hasn’t exercised in a long long time Tai Chi is a meaningful way to get started.
For a more difficult workout, Nancy will add weights and sometimes she plays with solid bricks in her hands “which is a SERIOUS workout.”
Two things she wanted to add about eating/diet…
You can find Nancy online at NG Energy and her email is NancyG@NGEnergy.us.
In addition, during this episode we also gave a shout out to Shelly Drymon for having us on her podcast. If you want to head over there to take a listen, it’s called Women Over 50 – a Life Redesigned.
We also recorded a video of this interview if you’d like to watch it, here’s the link: https://youtu.be/VL64pcP6vik
Bike riding feels great! One thing I really love about cardio exercise is the endorphins floating around in my body after a great workout.
Even if it’s not a terribly strenuous exercise, but just a good steady cardio, it feels great.
This morning I took a 20 mile bike ride with a friend and the weather was ideal. The temperature was around 70 and just a light wind was blowing. I had on shirt sleeves and bike shorts, didn’t even need a jacket. Mot a cloud in the sky!
The route I take during the weekends I refer to as the Kent loop. I’ve written about it before. People in Kent probably call it the Stow loop or the Hudson loop, but it travels through all of those communities.
A screen shot from Strava.
The bike trail has some hills, bending paths and is 100% pavement. Some of the trail is along side of the road, but most of it is on a bike trail which I find more relaxing.
Part of the trail meanders along the north side of the Cuyahoga River. The water has some small rapids. At Brust Park there were a whole of rubber rafts along the river bank. People were out walking, bike riding and enjoying the weather.
What cardio exercise do you enjoy doing? Running? Biking? Dancing? Swimming? Is it primarily outside or something you do inside? Do you get the same lift from it as I do? Leave me a message below.
Creating a home gym has turned into a bit of a process. My gym closed along with many others this spring so I was left with having to work out at home. I had a treadmill so I knew that would be the centerpiece of any home gym I could come up with.
My condo has a first floor bedroom that I intended to use as a guest room. My treadmill, however, had to be on the first floor because nobody was going to carry it up the stairs to the second floor. It is heavy. Instead, I moved the guest room upstairs. I have so few people who visit me overnight that it’s really not a critical thing for me. I did put a single bed in the room with the treadmill. It didn’t look good but it worked.
I ended up replacing the carpeting with new flooring so I had to move furniture around. When that happened, I removed the twin bed from what was becoming my home gym and added my bike with the smart trainer. I began to call this space my cardio room.
I found some old weights and my resistance bands and added those to the room. Finally, I found a jump rope and my dumb bells and added those to the room. I also keep my yoga mat here. There is some shelving in the closet and I’m using that for my running accessories. Now I call this my home gym.
As you can notice from the photo, I have a large TV in the room. I can use the TV for my Zwift bike rides, watch videos while on the treadmill, or stream fitness classes and work out to them.
I intend to add some shelving with hooks so I can hang my race medals and put the trophies I’ve won over the years. Probably a couple of inspirational posters would be a good idea too.
This room feels so inviting for working out. Maybe I won’t return to my gym when it reopens. Well, I am missing some strength equipment and I do miss my classes.
During podcast #59, Pam Sherman talked about her BAS Big Ass Salad. It’s full of greens, cabbage, nuts and delicious healthy foods.
I tried to make my version of it, but have dubbed mine the LAS Little Ass Salad. I guess because I don’t want to talk subliminally to my a$$ about being big?
Also, when I look at my picture in these cute little bowls, it felt less like a main meal and more of a side dish.
Ingredients:
Chopped vegetables: squash, tomatoes, cabbage carrots sweet yellow peppers, onions and celery.
Prepare couscous and stir into vegetables.
For protein I added Red Kidney Beans and tuna.
Dressing- Cider vinegar olive oil and lemon juice. Oregano, salt and pepper to taste.
I made plenty and also had it the next day. I think it was even better because the dressing soaked into the ingredients.
Women Over 50 – A Life Redesigned podcast hosted by Shelly Drymon invited us to appear on the podcast!
On this past Friday, the tables were turned. Jill and I appeared on a podcast as her guests!
Thanks to Shelly Drymon host of the Women Over 50 – a Life Redesigned podcast for interviewing us for an upcoming episode!
“Thanks so much,” said Shelly Drymon. “You gals are fantastic. Great conversation with Chris and Jill of Becoming Elli and the hosts of the podcast Fit Strong Women over 50.” This is an early release of her most recent podcast episode.
We talk about our fitness journey, trying to eat healthy, and the challenges of maintaining a weight loss.
The description for her podcast is
Conversations with women over 50 who have amazing stories of conquering fears, tragedy, and trauma and have gone on to design a life they love. Grab a cup of coffee or glass of wine and join us!
We will update this post with a link to the Women Over 50 – A Life Redesigned podcast episode when the edited version is available.
UPDATE: Click here to listen to the podcast episode from Shelly’s website!
Apple Podcast Link: https://podcasts.apple.com/us/podcast/becoming-ellie/id1473736551?i=1000477168965
Spotify Link: https://open.spotify.com/episode/2qYCxGndNtkZBGuJls5X8J
Let us know what you thought of the podcast. Do you like having a video version of the interview on line? Does that help you connect or is it distracting? We’d love to hear your thoughts!
Last weekend I got back on the bike and managed to get a good 22-mile ride. First ride in a while! It was thanks to my bike riding buddy who sent a text and I couldn’t say no.
Wow did it feel great to be back on the bike!!! Definitely my happy place.
I know some folks are riding as groups again, but I’m not interested in doing that now. I breathe too hard when I’m riding!!
In case the bike looks weird to you… I was about it put it into my car, so the front wheel is off. 😉
We left at 7 am before most people even wake up on the Sunday of Memorial Day weekend. The weather was perfect! Not too hot, but lots of sun.
As we rode, the temperature rose. And over the next two hours there were more people on the trails, most wearing masks.
As a bike rider, I did not wear a mask, but I did have my usual bandana and pulled it up over my mouth and nose while passing walkers. Most of the walkers were older and wearing masks.
It’s almost like the early morning hours have become the perfect hours for older people who are trying to avoid other people.
Like most women in the Becoming Elli Community, I’m trying to stay fit and strong. Getting a bike ride with a good friend when the weather is great and the trails are almost empty was especially awesome, as we are still fighting the spread of the virus.
Like many others, my parents are in the super high risk category of COVID-19. With the recent doctor visits and near future visits, I don’t want to take any chances with them. But I also know how critically important it is for my mental and physical health to get out on my bike!
What’s your go-to exercise that you absolutely love?!? Are you able to do it at this stage of the quarantine? Please leave a message in the comments below, on our voicemail at 330-970-6662 or email me at Chris@becomingelli.com.
The Perfect Balance with Pam Sherman – Episode 59
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In episode 59 of the Fit Strong Women Over 50 podcast, Jill and Chris talk with wellness specialist Pam Sherman about she stays fit and strong and how she helps others become fit and strong.
Pam Sherman has been involved in fitness/wellness as a coach and trainer for more than 20 years. Now, she is the CEO and founder of The Perfect Balance, a seven time author, an international motivational speaker, and a coach.
Her mission is to help women take better care of themselves and their health. Pam empowers women to lose weight and gain confidence. She wants to help every woman feel GREAT in their own skin!
After getting hit by a car and only having minor injuries, Pam is more passionate than ever about spreading the word of self-care. Her tagline is your health is your greatest wealth.
During this episode we discuss:
Pam describes how she trained herself to do pull ups in this podcast episode.
Links
The Perfect Balance Guru Website https://www.theperfectbalance.guru/
Instagram: https://www.instagram.com/perfectbalanceguru/
Facebook: https://www.facebook.com/perfectbalanceguru/
Books
All of Pam Sherman’s seven books on Amazon!
21 Days to a Leaner & Healthier You: Small, Easy Changes to Help You Look and Feel Better
The Perfect Balance Workbook: A Journey to a Healthier You!
The Perfect Balance Plan – Healthy Living Guide: No-Nonsense Wisdom for Better Health Kindle Edition
The Perfect Balance Plan – Rules for Weight Loss: No-Nonsense Wisdom for Long-Term Success
Are you wondering about the Big Ass Salad?
During our recent podcast interview with Pam Sherman, she mentioned that she has a salad every day.
Not just any salad, but one she refers to as the BAS! The Big Ass Salad. She says the cabbage is more filling than a spring mix.
Jill and I just couldn’t let that go! We needed the recipe… and photos!
Thank you Pam for this delicious inspiration!!
Here’s the recipe for my favorite BAS
Spinach – I cut this up as I hate big lettuce leaves
Green cabbage – finely chopped
Fruit – in the winter I use apples or pears, summer, any berry is fantastic
Nut – we love almonds and pistachios but any nut works great
Cheese – crumbled goat is our go to!
Balsamic onions – cook onion until soft(either red/yellow work), add balsamic vinegar and cook down until vinegar is absorbed into the onion.
I do take kitchen scissors and chop up everything finely- it makes it so much easier to eat!
For my Big Ass Salad dressing I use..
1 cup cashew/almond milk
1 Tbl honey mustard
1/2-1 Tbl chopped garlic
few shakes of coconut aminos- worchestershire works as well
1/3 cup while balsamic or red balsamic
1-2 Tbl of hummus to make it creamy!
Mix all in magic bullet or blender.
Enjoy!!
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