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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.
64 Episodes
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 also 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.  Reach out to Marcia via her website: Cod fish has omega threes which are so important for women over 50. The website she orders from is and you can use code MHS for Marcia's Healthy Slice to get a discount.
Workouts and Masks

Workouts and Masks


In episode 63 of the Fit Strong Women Over 50 podcast, Jill and Chris discuss workout challenges while away from home care-giving. We found some ways to get some strength training without traditional weights Some of the activities that we are that 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.  Listeners are invited to download Free Affirmations from Elsie Weisskoff. We also discussed food and what tastes especially great during hot, hot weather. Jill has run with a special mask with a filter for pollen and asthma We recently have tried some new Becoming Elli masks.  Comfortable, pretty, have place for a filter, but expensive. No wire for your nose bridge. Visit the website for a link of where to buy. Chris has been loving cottage cheese with frozen berries on top during this hot weather.  She roasted cabbage and added it to my traditional potluck veggie salad, but the vinegar didn’t taste rightwith 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. Jill has a new puppy! Welcome Penny!
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. 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. 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 discuss strength and conditioning for endurance athletes and then move to 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. 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 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 Listeners may connect with Jess on Instagram: @jelli_rose @tagperformanceco YouTube Channel: Tag Performance  Facebook: Tag Peformance Website: Tag Performance
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 offers free resources, infographics, information on high carbohydrate to low carbohydrateKet vegetables A two week meal plan at is a good starting point Running in a fat adapted state The sense of empowerment keto gives to women in particular To find out more about this episode, visit
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. She 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, Nancy's 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! Visit for the complete show notes. You can find Nancy online at NG Energy and her email is
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: What she means by perfect balance How she recovered from the car accident that happened while running Her goal of doing pull-ups What she suggests especially for women over 50 Her YouTube channel with short workouts The seven books/workbooks she authored about nutrition and weight loss The BAS Big Ass Salad that she prepares every day More details go to
In episode 58 of the Fit Strong Women Over 50 podcast, Jill and Chris interview Gin Stephens about her experiences with intermittent fasting. Gin Stephens has been living the intermittent fasting lifestyle since 2014. This lifestyle shift allowed her to lose over 80 pounds. She has launched her intermittent fasting website, four Facebook support groups, four self-published books, and two top-ranked podcasts—Intermittent Fasting Stories and The Intermittent Fasting Podcast. Gin is the author of Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle. Her newest book, Fast, Feast, Repeat will be available in June 2020. Gin graduated from the Institute of Integrative Nutrition’s Health Coach Training Program in 2019. She earned a Doctor of Education degree in Gifted and Talented Education (2009), a Master's degree in Natural Sciences (1997), and a Bachelor's degree in Elementary Education (1990). She taught elementary school for 28 years, and has worked with adult learners in a number of settings. In today's podcast we discussed: How does intermittent fasting work with weight loss? Intermittent fasting and maintaining a weight loss Recommendations for starting intermittent fasting What to eat while you’re practicing intermittent fasting How certain flavored beverages can interrupt a clean fast Strength training, running and cycling with intermittent fasting Her upbeat personality, combined with years of experience with intermittent fasting provides an interesting episode. For more information visit: Fast. Feast. Repeat. on Amazon Gin Stephens Website Follow Gin on Instagram  
In Episode #57, Jill and Chris talk with Dr. Victoria Shaw about self care to help you improve your healthy immune system, which is particularly timely during the COVID-19 pandemic. She has an extensive educational background: Dr. Shaw received her Doctorate of Nursing Practice from Case Western Reserve University, her Master of Science in Nursing from University of Wisconsin-Madison, and her Bachelor of Arts from Pennsylvania State University. She also has additional credentials and certifications from the Institute for Integrative Nutrition, Cornell University, Princeton Biofeedback Center, and the Center for Mind Body Medicine... among others. As a nurse practitioner, health and wellness coach and a facilitator of compassionate change, Dr. Shaw combines cutting edge, evidence-based science with time honored wisdom to help her clients feel better, sleep better and relieve bothersome symptoms... During this episode we discuss: What is the immune system? How can we improve the health of our immune system? How can we improve our sleep? Insights into food sensitives and food allergies. The differences between Mindfulness and Meditation How meditation improves the immune system How to get some mindfulness into your day if you don’t have a mindfulness practice We talk about how to eat right, avoid stress, and ways of getting good sleep: Dr. Victoria Shaw has prepared this 4 page PDF handout Self Care to Improve Immunity for you to download.
Jill McCauslin and Chris Brown in Staying Fit and Strong in Isolation - Episode 56 We’re still in the stay-at-home program due to the Covid-19 virus, so we thought we’d check in with our listeners on how it’s going. We talk about: Being at home Separated from family Maintaining social relationships Eating Exercise Going outside Effects of Isolation What we're doing to stay fit and strong Keeping things in perspective
In Episode 55 of the Fit Strong Women Over 50, Chris and Jill speak with guest expert Cassie Christopher about emotional eating during COVID-19. She is a Registered Dietitian who has helped hundreds of women overcome emotional eating, so they can focus on the people and things that are really important to them. With a background in using genetics and lab data for chronic disease prevention, Cassie is also a behavior change expert who knows what it takes to make changes that will last. We discuss: What are the different emotions that cause people to want to eat? Advice for those living with children or even adult children How to avoid emotional eating while we’re at home with a lot of food nearby. What's the difference between doing some emotional eating sometimes and having an eating disorder? Practicing self compassion Free support using the Headspace app during COVID-19 Quick protein options: canned tuna, chicken, beans, hard boiled egg Planning the day in advance In addition, Cassie offers a free guide: Cut emotional eating in half by balancing your blood sugar! which is available at Full disclosure: you will need to provide your email address and will be signing up for her email list when you download the guide. The free guide is in editable PDF format, meaning that you can type in your food plan into the format and print it out, which can be quite helpful. To follow Cassie on Facebook:
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
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
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