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Fit Strong Women Over 50
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Fit Strong Women Over 50

Author: Becoming Elli with Chris Brown and Jill McCauslin

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Welcome to the Fit Strong Women over 50 podcast where the cohosts from the Becoming Elli Community, Jill McCauslin and Chris Brown, interview experts and share their insights about losing weight, keeping it off, working out and becoming fit and strong. Hear from others who are making it work, become inspired and motivated. For more information find Becoming Elli on Facebook and Twitter or visit our website at for more motivation, work-out ideas, recipes, tips and inspiration.
54 Episodes
In episode 54 Jill and Chris interview Joanne Hagy, a licensed massage therapist, about the healthy benefits of orthopedic massage. Joanne is the owner of Orthopedic Massage and Wellness and has over 20 years experience in massage therapy as well as sports medicine. She spent the first 8 years of her career working in an orthopedic physical therapy clinic as an athletic trainer, soon combining massage therapy into her treatment protocols. Joanne then solely began focusing on her massage practice and teaching massage where she was co-owner of The School of Orthopedic Massage and Bodywork in Ann Arbor, Michigan for 4 years. She relocated to Hudson, Ohio in 2014 where she resumes a successful massage practice.  We discuss: What is orthopedic massage? How is it different from regular massage? What are the benefits of orthopedic massage? How do we find a good massage therapist? What questions should we ask? Is any particular sport or activity more likely to cause injury? Why do we get injured after exercising or working out? What advice do you have for us women over 50 to avoid injury? What should we be doing that we’re not? To find Joanne online, visit her website: Orthopedic Massage and Wellness at
In episode #53 of Fit Strong Women Over 50, Chris Brown and Jill McCauslin discuss various ways of getting more vegetables into their meals every day. Some of the recipes that we discussed in this veggie delight podcast episode include: Veggie blender dressing - yellow squash, carrots with liquid of olive oil, lemon juice and apple cider vinegar. Cabbage soup - cabbage, carrot, onion, celery, diced tomatoes, green beans, stock. Freeze for later. Add beans and greens with oregano or cooked chicken or sauteed zucchini or kale or potatoes to create variations for lunch or dinner. Taco seasoning with black beans makes a TexMex. Cowboy Caviar - chop up raw veggies. Black beans, black eyed peas and corn. Three colors of pepper. Diced red onion. Chopped avocado. Olive Oil, lime juice and apple cider vinegar. Cayenne pepper if you want more kick. Bitter greens - arugula, dandelion greens. Buy at the grocery store. Used in a salad but not a whole salad. Add into a mixed greens salad. Packed full of nutrients and good for the digestive system. Bitter melons - Diane Reuther bought these from an Indian food grocery store. They are spiny on the outside. She cut it length wise. It's white or red inside. Scoop out the seeds. Par boil it to stay crunchy in a stir fry with onions and carrots. Add soy sauce and a little maple syrup. Good for your immune system. (Diane Reuther says she didn't care for it.) Riced or noodle vegetables. Riced cauliflower - buy already riced or use a grater on a head of cauliflower. Green olives recipe. Cauliflower crust for pizza - Many in store cauliflower crusts use rice flour - still prepared foods that may have ingredients you may not want. In search of the best recipe. Adding coconut milk to riced cauliflower - Jill tried it and it was delicious. How can we make this taste better? Is it only an acquired taste? Or can someone tell us how to make them more tasty? Leave a message on 330-970-6662 or post on the comment section.  
In episode #52, Dawn Maloney is interviewed about sustaining her weight loss. Dawn is wife, mother, realtor, and mostly vegan intermittent faster. With 130 pounds fluctuation between her highest adult weights, Dawn needed to find a sustainable eating and movement lifestyle to help her consistently live a healthy life. Through intermittent fasting, plus a nearly 100% vegan lifestyle, she has finally found the balance she wanted. Links and resources mentioned in this episode of the Fit Strong Women Over 50 podcast are on the Becoming Elli  Community Website at Sustaining Weight Loss using Vegan Eating & Intermittent Fasting.
In episode 51 of the Fit Strong Women Over 50 podcast, Chris and Jill continue to explore the different ways that women over 50 find to be fit and strong. In this episode, they talk with Gyata Stormon, tennis coach, author, and yoga instructor. The author of On the Ball: Doubles Tennis Tactics for Recreational Players, Gyata gives advice on how to begin playing as adults and WHY we should consider starting to play. She sees tennis not only as a way to stay fit but to have social connections and mental exercise. The discussion includes: How to stay fit and strong playing tennis How to avoid injury The difference between singles and doubles in tennis Her philosophy on coaching Gyata’s travels around the world and how this affected her sport Yoga Staying motivated Eating paleo How to find Gyata Stormon and her book, On the Ball. website: Facebook: Gyata Stormon Instagram: Gyata Stormon Email Amazon: On the Ball Cashew bread recipe that Chris is going to try (Note that Jill is hoping to be invited over for a cup of tea and a slice of this bread.)
In episode #50, Jill and Chris discuss what it takes to stay fit and strong after 50. We talk about eating habits, exercise routines and finding the motivation to get and stay fit. In this episode we interview each other about: What it takes to not gain the weight back after losing it Favorite meals and go-to recipes Timing of meals Style of eating Favorite exercise routines Increasing happiness after 50 Things we’ve learned from the experts What foods we avoid How to stay motivated
In Episode 49, Jill and Chris interview Dr. Joan Ifland, a processed food addiction expert. Dr. Ifland has been creating breakthroughs in recovery from food addiction since 1999, when her first popular book was published. In 2018, her textbook, Processed Food Addiction: Foundations, Assessment and Recovery was published. Her insights into processed food addiction following decades of research are fascinating. In this powerful episode we discuss: What is food addiction? The dangers of food addiction The 11 questions to answer to discover if you have a food addiction The six most common indications of addiction A checklist of symptoms – Diagnostic Criteria for Addictions What addicted eating looks like compared to non-addictive eating. Why the triggers to eat processed food are so powerful What happened after the tobacco industry purchased a significant part of food industry in the 1980’s. The role of sugar, high fructose corn syrup, caffeine, salt, dairy, diet soda and artificial sweeteners in food addiction How to stop eating processed foods Is it better to wean slowly off of processed foods or go cold turkey? Can we eat processed foods in moderation? For instance, cheat days or special events? What to expect when going through the withdrawal of processed foods (the first 4 days) Managing Withdrawal from Processed Foods How to navigate holidays and special occasions that are filled with processed foods. The role of cueing in food addiction and how to gain control. Why mirror neurons can help or hurt us in fighting food addiction. The importance of finding your tribe. She created RESET WEEK, the first online live video program for withdrawal from processed foods. Many resources were mentioned during the podcast. Some are directed to health professionals, others are for consumers and the general population. Here is where you can find more education and resources: Dr. Ifland’s website Food Addiction Resources Facebook Instagram The Addiction Reset Community (ARC) Free services at her Facebook group called Food Addiction Education Free resources and printable handouts Grocery shopping list of unprocessed foods Education and support by FAR-TV videos at Food Addiction Reset TV on YouTube
Fit Strong Women in 2019

Fit Strong Women in 2019


In episode 48, Jill and Chris review the past year. Both the challenges and successes of 2019 - training, recovery, eating, mental game and plans for next year. Some of the points of discussion: Back pain and recovery Going to the gym MAF - low heart rate training Cholesterol - egg yokes Elimination diet - strawberries Running - restarting with Couch25K Maintaining recovery - rollers and massages Motivation, discipline, habits Yoga Nidra and Yin Yoga Letting go of perfect
Tap Dancing to Fitness

Tap Dancing to Fitness


Tap Dancing to Fitness Episode #47 of the Fit Strong Women Over 50 Podcast Jill and Chris discuss life changes after 50 with Lois Krebs and how she keeps fit with tap dancing. Lois moved from working in a corporate office, went back to school and launched a new career as a nurse. Although Lois felt she was "horrid" when she tried tap dancing in her twenties, she found many advantages when she took up tap dancing again in her 50's. "I noticed the other day, when I go down steps at work I go as fast as I can, down the middle of the stairs, not holding the handrails. My balance has definitely improved." Benefits - Emotional - Social - Physical - Mental Your brain memorizing the dance routines Organized evening out "Got me off the couch" Movement and rhythmic Love the sound Fun to do - active Strengthen legs/ankles Coordination improvement Making new friends Other exercise: Yoga - one night a week - relaxation/ breathing and stretching, improving circulation and balance Exercise at home with hand weights/ dumb bells Core, upper body, legs - strength training Cycling - I ride on trails. I used to do 100-mile rides, fairly often. We also talked about her success in working with a fasting elimination diet for 6 weeks and what she learned. It has changed how she prepares food and what she eats. She has worked with a chiropractor. She also did an endurance test and worked through a functional sports medicine program. Some Examples of Importance of Functional Fitness: Gardening – working the beds requires strong muscles to get out and work the soil Carrying groceries for yourself – from the store to the car to the house/apartment without help Putting luggage into the overhead bin on an airplane – you can’t travel if you can’t move your luggage! "Something I read a while ago, one of the number one reason people go into assisted-living facilities is that they can't get off the toilet by themselves." Food: smoothies in the morning (vegetables, greens & some fruit) eggs on her day off for breakfast hot lunch at work (brings from home) her big meal of the day She likes to stir fry when she needs a go to recipe. She avoids all the high calorie snacks that many families bring into the residential facility where she works (such as cakes, donuts, cookies) by making sure she’s not hungry. As someone who works at a residential living facility caring for people as a nurse, Lois offers this advice for aging well: Keep the weight under control (most important) Stay as active as your body will let you as long as possible Find new interests and hobbies Do things with friends so it is fun Accomplishing a goal and meeting challenges Mentioned during the podcast: The Blender Girl cookbook with recipes using your blender. Edamame and spinach makes a great green hummus-like dip. Lois’s elimination diet and her chiropractic doctor: Dr. Blueter at Ravenna Chiro Pelaton bike ad Ryan Reynolds Vodka ad
In Episode 46, Jill and Chris discuss the importance of protein for women over 50. Part of this podcast is from an earlier recording with personal trainer, Brian Kennell. We also discuss the challenges of eating healthy during the holiday season and offer tips. Limited time, free special bonus: Downloadable food planner and tracker PDF for eating healthy during holiday feasting with 20 tips. In this podcast we discuss: How many grams of protein a day women over 50 should eat Why cutting calories to lose weight and exercising to lose weight at the same time can be a problem. 3 reasons why women over 50 don't always get enough protein Strength training to build muscle Sources of lean protein Why changes in body composition toward more muscle and less fat are a lot slower than losing just weight on the scale Thanksgiving food preparation ideas Getting enough protein and exercise Gluten free and vegan ideas and options Visit the website at for a free downloadable PDF planner tracker - limited time only!
In episode 45, Chris and Jill talk about adventure travels with Denise Wakeman. They discuss her travels, how she trains for adventure, and how she began her business, Globetrotting Adventure Travel. Denise Wakeman's motto is "Just say yes!" After a life-changing trek in the Peruvian Andes, she embraced her inner Adventurer and ditched the black business suits for a knapsack and hiking boots. As long as there’s wifi, Denise is a happy traveler. Denise’s love of travel began when she traveled around the world as a child with her family. She has also spent over 20 years as an online marketing business consultant. So, it made sense that in 2018, Denise combined her love of online marketing and travel by starting a second business, Globetrotting Adventure Travel. Getting Fit and Strong Denise shares with us how she changed her lifestyle in 2007. Basically, she was a couch potato until her 40’s and then joined Weight Watchers and a gym. She then became a runner. Now she craves working out and makes sure she's active on a regular basis. Denise combines her physical activity with her social life by meeting her friends regularly for a brisk hike, followed by breakfast. With her new business, Denise now organizes adventure trips for people looking to do more than standard vacation travel. She takes groups to various parts of the world where they experience great food, wine, and some kind of adventure. Chris and Jill discuss with Denise: Her love of the Peruvian Andes Her various treks in mountains and other adventures What prompted Denise to start a second business How to train for adventure travel Her advice for women traveling solo Best ways to eat while hanging out in airports and flying Best ways to eat while traveling in different parts of the world How to avoid jet lag Please share with us any of your adventures in travel. You can post here on the website or on the Becoming Elli Facebook page. Feel free to email us at or How to Contact Denise Wakeman: Websites: Denise Wakeman and Globetrotting Adventure Travel Facebook: Denise Wakeman Instagram: Denise Wakeman Twitter: @DeniseWakeman
In episode #44, Chris and Jill interview Angie Ridgel and Pam Semanik, the owners and coaches at Stelleri Performance Training, about increasing performance for women over 50. Their awards and honors are impressive and they each have earned many accolades. They started their company to work with masters athletes and their company specializes in working with athletes who have little experience with road cycling, time trials or cyclocross. They also work with multisport athletes who want to ride faster, more efficiently and smarter. We discuss with them: Different types of cycling: road, criterium, time trial, cyclocross, and gravel What is considered a masters athlete in different sports Motivating each other How and why they started the Stelleri Speed School Increasing speed and capabilities as we get older Strength Training Improving health and nutrition Exercise Physiology and Angie's work with bike riding and Parkinson's disease as an Associate Professor at Kent State University Dealing with a chronic illness and being fit Their company website is: On Sunday, November 17, 2019 at 7:00 PM (Eastern Standard time) they are hosting an informational webinar and live Q&A. More info at their website if you are interested in hearing more. You can follow them on Facebook.
In episode 43, Chris and Jill talk with Ellen Wisbar, a CPA who started building her running distance over the past year. Ellen Wisbar grew up on the west side of Cleveland Ohio and has always been interested in sports. She played volleyball and was on the track team in high school. At Miami University she moved on to intramural sports and graduated in 1985 with a Bachelors degree in Accounting. After graduation, Ellen stayed active by sustaining a gym membership at various locations in Cleveland, running very casually, group exercise classes, skiing, biking, and participating in things like Corporate Challenge at work. Ellen is a CPA so by nature her job is pretty sedentary. At this point, she work in the legal department which requires some travel and no tax season, hours anymore. In the summer of 2018, she completed a 5k in June for the first time ever without walking. When Ellen told a friend at LifeCenter about it, she invited Ellen to join a running group called Moms Run This Town. The informal running group schedules coffee runs each week, which helped Ellen to start running more consistently. She ran the 10K Great Pumpkin Run in Akron last October, the Cleveland Half Marathon this past May and then the Akron Half in September. They discuss: How she got motivated How she changed from a casual running into a distance runner Why having multiple race goals is a good idea How she got started running and built up her mileage What she brings to eat and fuel during the race Comparing different races Why she felt this half marathon was more fun than the first time she ran a half. Her plans for the future Hydration vest Links mentioned in this podcast: Picky bar   The training plan she used   Her running group Moms Run This Town
In episode 42, Chris and Jill talk to Nita Sweeney, the author of Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink. Nita Sweeney is a writer and runner who lives in Columbus, Ohio. Her memoir was published this year and an audio version was recently released. In it, Nita describes her transition into a runner and how she overcame both physical and emotional obstacles. Nita earned a journalism degree from The E.W. Scripps School of Journalism at Ohio University, a law degree from The Ohio State University, and an M.F.A. in Creative Writing from Goddard College.  A product of best-selling author Natalie Goldberg’s “writing practice” method, Nita has taught writing for nearly 20 years and is a member of the National Association of Memoir Writers and the Ohio Writers Guild.  Nita started out running for 30 seconds at a time using a kitchen timer. Through training and having supportive family, friends, and running communities, she has become a true runner. She has run three marathons, 27 half marathons and over 80 other races. Her memoir describes how she became a runner and able to participate in all of these races. Chris and Jill’s conversation with Nita included:  How Nita took up running How it improved her mental health Dealing with pain and injury Being a slow runner Meditation The value of communities for running What kind of shoes she likes Nita’s memoir is available at the various online book stores and your local bookstore. Nita says she loves seeing the waiting list for her book at her library system. Links Nita Sweeney Chi Running Twitter: Facebook: LinkedIn: Pinterest: Instagram:
In episode 41, Jill and Chris talk with Health Coach Beth Kaczmar about healthy eating, grocery shopping and meal prep ideas. She holds a bachelor's degree from University of Akron in Nutrition and Dietetics, is certified in health coaching through Precision Nutrition and currently works as a health coach at a medical practice. She likes to help people to see what they can eat, instead of focusing on what they are told they can't eat. She said she likes to help them with variety, make it about recipes. "We tweak recipes, so they are not feeling deprived. For instance, substituting, normal flour for an almond flour and then adjust the liquids in the recipe." Some of the discussion points: Tips on shopping the grocery stores - Produce. Fish. Organic. Locally grown. Nutrition label. Food prep ideas for the week. TasteMyTable instagram page of her original recipes for eating the rainbow. How she squeezes exercise into her busy week: swimming, elliptical, and weights Fueling for working out and training for endurance events. Find her on: @TasteMyTable Beth's Red Cabbage Recipe from TasteMyTable: Sweet and Spicy Cabbage on the go! I love this recipe because all I do is chop all my ingredients, pop them in a zip lock bag, including the dressing, and when I’m ready to eat, just give a little shake and I have my salad to go It’s packed with vitamins, minerals, antioxidants, and it’s high in fiber and low in calories I hope you enjoy! 1/4 head of purple cabbage, shredded, 1 slice white onion, diced, 1 small whole carrot, diced, 1 T goji berries, 1 T raisins, 1 T Apple cider vinegar, 1 tsp olive oil, 1/2 tsp hot sauce, 1 tsp honey, sea salt and fresh ground pepper to taste. Throw all ingredients into a zip lock bag, give a shake and enjoy
In episode 40, Jill and Chris talk with Kai Boyer, a Certified Master Trainer in Orange County in southern California. Kai competed in tennis both in college and professionally. When she had a career ending hip injury, she had to give up her sport. She then turned her attention to finishing her degree and starting her business, Kai Boyer Fitness. She specializes in in Women’s Physique, Weight Loss, Athletic Performance Training, Injury Rehabilitation and Pain Management. With over 5 years experience, Kai has helped hundreds of individuals achieve their fitness goals and transform their lives and bodies through fitness & nutrition. We discuss: Best exercises for women over 50 Modifications for basic exercises when needed Recovery and rest day Healthy eating tips Weight loss plans that she offers clients How she defines fit Those who would like to learn more about Kai Boyer Fitness can follow her: Website: Instagram: Facebook: Chris and Jill discuss the Fitbit app and watches. Which features we use and how we use them. Exercise Food Challenges Sleep Heart rate Water proof What we like and why as well as what we don’t like and why. Interested in joining a Becoming Elli FitBit challenge group? Let us know by sending an email to or calling 330-970-6662 or connecting with us on FitBit. We will be posting our FitBit names in the Becoming Elli Private Facebook group to see who else is interested.  
In episode 39 of the Fit Strong Women Over 50 podcast, Chris and Jill talk with Holly Timberlake, PhD about being healthy mentally as we age. Holly is a Licensed Psychologist who practices as a holistic, alternative psychotherapist. She works with clients on a variety of issues, including overcoming trauma and healing from depression, anxiety, and low self-esteem. Holly talks about Emotional Freedom Technique (EFT) and explains how we can use tapping to become calmer and more relaxed. She describes tapping as emotional acupressure. One of the questions that Holly answered was about specific advice for women over 50. She gave a great, lengthy answer about adopting a youthful attitude toward life. She wrote a blog post, Youthfulness as We Age: Decreasing Stress in preparation to talk about her thoughts on this topic. The conversation also included the value of yoga and meditation, the joys of working with her adult daughter, and eating for your metabolic type. Holly and her daughter conduct retreats which focus on yoga, meditation, community, and EFT. These are one day retreats offered about once a season.  They are adding a new weekend retreat,  a mother-daughter rejoicing weekend starting in October 2019. Some terms mentioned: EMDR: Eye Movement Desensitization & Reprocessing MTHFR: methylenetetrahydrofolate Nightshades: tomatoes, peppers, potato, eggplant Links mentioned in this podcast: on Facebook for EFT information Gary Craig for EFT information Jack Canfield for mindfulness & meditation. Louise Hay for affirmations and joy in your life. Deepak Chopra
Protein Bars of 2019

Protein Bars of 2019


In episode #38 of Fit Strong Women Over 50 podcast, Jill and Chris compare 11 popular Protein Bars with protein, carbs, fiber and of course taste. Find out which ones we liked the best... and the worst! *We purchased these bars ourselves, nothing was donated to us. All comments are our own and we were not paid for this review.* The Protein Bars of 2019 comparison chart can be found here. We discuss the pros and cons of protein bars and evaluate 11 different bars: Kind Double Dark Chocolate Kind Peanut butter Rx Luna Zone Perfect Quest Muscle Milk Think Thin Power Crunch Think Brownie Think Thin Plant If you are interested in making your own bars, click here for Melanie Jatsek's bar, here for Heather Lentz's bar or here for a variety of other recipes.
In episode 37 of the Fit Strong Women Over 50 podcast, Jill and Chris interview Laura Campbell, a chef educator and lecturer in Cleveland Ohio. We talk with her about our food system, teaching others about how to cook, her opinion about organic foods, preparing foods, and her favorite vegetables. Since 2015, she has worked as the Chef Instructor for Lutheran Metropolitan Ministry, whose mission is to serve and advocate for the oppressed, forgotten, and hurting. Prior to joining the LMM team, Laura spent four years with Mustard Seed Market in Solon, Ohio where her passion for culinary education surfaced in earnest. Years of private catering and patisserie further paved the way for hospitality instruction. She holds an associate degree in Culinary Arts from The Culinary Institute of America in Hyde Park, NY, and a B.A. in Geology from The College of Wooster in Wooster, Ohio She brings over twenty years of experience in the hospitality industry. She lectures on a variety of topics including Culinary History, The Modern Food System, The Cooking Hypothesis, GMOs vs. Organics, and How to Navigate the Grocery Store. Follow her on Instagram: @askcheflaura
What does it mean to have health at every size? In episode 36 of the Fit Strong Women Over 50 Podcast, Chris Brown and Jill McCauslin talk with Erica Leon about body image, intuitive eating, and learning to live in a healthy way. Erica is a registered dietitian and is the owner of Erica Leon Nutrition, an outpatient group nutrition practice in White Plains, NY. As a registered dietitian, Erica counseled people on diets, primarily to lose weight.  After 10 or 15 years of noticing that people kept losing weight, only to regain it and then return for yet another diet, she looked for another way to help people regain health. Erica uses a “non-diet” Health at Every Size ® approach, which helps chronic dieters to discover their natural, internal signals of hunger, fullness and satisfaction. Jill, Chris, and Erica discuss how Erica promotes healthy behaviors like physical activity, eating in a balanced way, and "regular" meals.  Erica says, "Intuitive eating allows you to focus on your bodily sensations." Healthy at Any Size Some of the topics covered in this episode is What harm the "diet culture" does to many women Why a little more body fat for women over 50 is actually helpful for protecting the body. Why the principle of habituation works Some of Erica’s favorite mantras to eliminate negative voices are: I am fine just as I am I don't need to please anybody I am my own best friend I believe in myself Links Intuitive Eating as a concept was developed by two revolutionary dietitians: Evelyn Trebley and Elyse Resch Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole, M.S., R.D and Elyse Resch, M.S., R.D., F.A.D.A. Intuitive Eating Workbook Health at Every Size (The Surprising Truth about Your Weight) by Linda Bacon Becoming Elli Mantras Social Media You can find Erica Leon at: Facebook: Erica Leon Nutrition  LinkedIn: Erica Leon Nutriton Instagram:Erica Leon Nutrition Twitter: Erica Leon RDN Pinterest: Nutrafit1 The Fit Strong Women Over 50 podcast is part of the Becoming Elli community. Join us as we explore ways to be fit and strong.          
In episode 35 of the Fit, Strong Women Over 50 podcast for the Becoming Elli community, Jill and Chris discuss inspiration, motivation and discipline. Listen to the conversation where we talk about: What's the difference between inspiration and motivation? Where does discipline come in? How can you get motivated? How do the people you surround yourself with inspire you? What do you do when you're not feeling inspired to eat healthy or to work out? How does the Becoming Elli community to help each other to stay motivated and inspired? Mentioned in this podcast: Janet Palcko - hiking in Spain Wendy Rivera- cross fit and running while dealing with flare ups of RA Juel Fitzgerald - walking marathons Diane Berkley - weight training Diane Reuther - hiking the Alps Now available on Pandora podcasts.
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