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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.
43 Episodes
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.
Ask Chef Laura Campbell

Ask Chef Laura Campbell


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.
In episode 34 of the Fit, Strong Women Over 50 podcast for the Becoming Elli community, Jill and Chris discuss a variety of ways to improve their health. They discuss their spring training has gone as well as problems that arise with sleep and how to avoid them, and the importance of including Omega 3 fats in the diet. They also discuss their progress on the Becoming Elli 2019 veggie challenge.   Chris explains why sleep is important why it can be difficult to fall asleep how to improve sleeping habits   Jill discusses why it’s important to have Omega 3 fatty acids in your diet and ways to increase your consumption of Omega 3s. This includes using supplements and foods that are rich in Omega 3s. Links 6 choices to change blue screen and reduce eye strain   Dr Andrew Weil 4-7-8 breathing  Why we lack Omega 3s  Foods with Omega 3 oils    You can reach Jill and Chris at 
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