DiscoverFit Strong Women Over 50
Fit Strong Women Over 50

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.
23 Episodes
Eat Well to Live Well with Heather Lentz
In episode #23, Jill McCauslin and Chris Brown talk with Heather Lentz about her opinions about food, diets, her roles as a health coach and director of wellness at at a well-respected green grocery chain and as the founder and director of product development for KOI Gourmet Skincare. She is a certified holistic health practitioner, food wellness advisor and good food advocate. In episode 23, Heather discusses: Food as medicine: Selling food-based supplements, super foods, and proteins, is the pharmacy of the future. Veganism, Paleo/Keto and her belief that people should eat in the way that’s right for them, but there’s no one way of eating for everyone. She thinks that obsessing too much about food gives food too much power and she believes that a lot of it starts with body image. We think we have to look a certain way. She feels our society is in a nasty cycle because we eat to lose weight and then we stress about it and the stress releases hormones that make you unable to lose weight or to gain weight. Heather offers many tips on improving your food program in this episode. See our website article for all the show notes here. Bonus: We will be giving away a free Wheat Grass Beauty Bar from Heather's line. Call the Becoming Elli Voicemail by December 31, 2018  at 330-970-6662. Leave your name, that you're interested in the beauty bar and be sure to include a way for us to contact you.  
Inspirational Messages with Vicki Prussak
Chris and Jill talk with Vicki Prussak in episode 22 of the Fit, Strong Women over 50 Podcast for the Becoming Elli community.  Vicki is a life-long learner, the eternal optimist, a certified wellness coach, ACE Fitness Nutrition Specialist, animal lover, artist, retired belly dancer and jewelry maker. In her latest career, Vicki has developed a line of jewelry to encourage others to stay focused and positive. Vicki's previous careers have included wellness coaching and graphic design for various large corporations.  Vicki describes how she overcame the despair following an accident with her eyes and how she got the weight off after three years of sedentary life following that accident.  As part of that discussion, Vicki talks about eating naturally and how she uses intermittent fasting or, as she calls it, intermittent eating. Mainly, though, Jill, Chris, and Vicki discuss the power of words  and how focusing on the positive improve our self-esteem, increases our ability to make a change. Vicki explains how internal inspiration—those things we say to ourselves—is more powerful that external motivation. It’s this that allows you to use your strengths and natural abilities to excel. During the discussion of the power of positive affirmations, Vicki gives us the three words she uses for her inspiration: feel, focus and flow. Chris and Jill conclude the episode by discussing some healthy tips for the holidays, focusing mainly on how to work in some fitness and how to manage food and alcohol at social events. Links Carry Your Message is where you can find Vicki's jewelry Vicki suggests these sites for meditation: The Deepak Chopra and Oprah 21 day free app Headspace Vicki can be found at these social media locations: Facebook Twitter    Pinterest Instagram LinkedIn  
Janet Palcko - Pilgrim on the Camino de Santiago
In episode 20 of the Becoming Elli Podcast, Jill and Chris talk with Janet Palcko about her incredible journey through France and Spain on the Camino de Santiago. Janet hiked over 800 kilometers (about 500 miles) in about six weeks. In the spring of 2018, Janet Palcko took the epic journey of her lifetime when she walked the Camino de Santiago in Spain. The Camino is a pilgrimage to the cathedral of Santiago de Compostela in northwestern Spain, where it is said that the remains of Saint James the apostle are buried. The Camino de Santiago is not just one route. Thousands of people walking from their homes throughout the middle ages paved many roads all across Europe, but they all come together like branches of a tree and all arrive at Santiago. Today, thousands of people cover those same routes each year, some for spiritual reasons, others for physical or adventure challenges. But they are all considered Pilgrims along The Way. Janet reminds us that people have been making this pilgrimage for several centuries and today’s pilgrims follow the paths of earlier ones. One of the longest and most traveled routes is the Camino Frances, so named for the starting point in Northwestern France. Janet started her hike in France, crossed over the Pyrenees and then hiked across all of northern Spain.  She did this while carrying everything she needed in her backpack. Janet describes the different places she saw, the variety of people she met, and how she managed to eat, sleep, and adapt along the way. She also shares how she trained for this trip of a lifetime and how she prepared for it. Janet Palcko certainly embodies the Becoming Elli spirit. She’ll make you think that hiking for six weeks is a great idea and that we should all go on this pilgrimage. You can check out the whole trip and over 600 photos at Create an account (I used my Facebook account for a quick and easy login) and then search for Janet Palcko. It’s definitely worth checking out. You can also install an iPhone or Android version of the polarsteps app on your phone and check it out that way. Janet's description of her pilgrimage is fantastic. Enjoy it with us.
Staying Fit through Running with Loretta Harland
Loretta Harland has completed 21 marathons, qualified twice for Boston and was on a winning 8-person relay team (all women) for the Burning River 100. "Being fit and feeling healthy means everything as far as our happiness everyday and hopefully adding some longevity to our lives." She started running in high school, but it was in her 20's that she started challenging herself to run longer distances. Loretta ran her first marathon when she was in her 30's. Now that she is in her 50's, she is competing in triathlons (swim, bike, run.) In June, she won her age division, in her first Olympic distance triathlon (swim 1500 meters, bike 24.9 miles, run 6.2 miles) and in August, she completed the Ironman 70.3 in Delaware, Ohio, (more than twice as far.) "I learned this the hard way... you might think that after a half marathon or even greater distance like an ultra marathon, you should just rest, prop your feet up on the couch, but the best thing you can do is keep moving." In podcast #18 she shares: How she trains Why she keeps running What motivates her What steps she takes to keep her from getting stiff and sore How she keeps things fun Loretta plans to run long distances, play tennis and compete in triathlons into her mid to late 50’s and beyond. Her plan for aging gracefully is to keep active, eat as healthy as possible, challenge her brain by learning new things, and let go of stress. In the Quick Tips section of the podcast, Jill shares benefits of fermented food, why they are so important to incorporate into your diet and discusses various fermented foods like sauerkraut, miso paste, kambuchi and yogurt.
Pros and Cons of The Elliptical
Is the Elliptical a good workout for women over 50? Elliptical controversy was started in Episode #5 when Brian Kennel mentioned his thoughts on the Elliptical. In Episode #17 of the Becoming Elli Podcast, Chris and Jill look for answers when they interview a series of experts on their opinions about the use of the elliptical for women over 50. In this episode you will hear: the pros and cons of the elliptical best ways to use the elliptical to get a great workout why the elliptical sometimes seems easy to use what not to do on the elliptical why the elliptical gets a bad rap Experts interviewed include: Sara Renard has her Group Fitness Instructor Certification from AFAA (the Aerobics and Fitness Association of America), Personal Trainer certification from NETA (National Exercise Trainers Association.) She is responsible for all of the group fitness instructors at LifeCenter Plus. Jacob, Maria, Andrew and Suzanne work at at Summa Wellness Center: Jacob Weatherbee is a fitness specialist who has a Bachelor’s Degree in Exercise Science from the University of Akron and has a certification in Exercise Physiology through American College of Sports Medicine. Maria Stadelman is a personal trainer at Summa Wellness Center and has a bachelor degree from Ohio University in Exercise Physiology. She has been an athlete her whole life. Andrew Oravec is a personal trainer, exercise specialist, and group fitness instructor and has a Master’s Degree in Exercise Physiology from University of Akron. He is a Certified Exercise Physiologist by the American College of Sports Medicine. Suzanne LaChance is a fitness specialist, personal trainer and group exercise instructor. She is also a certified Zumba instructor and is Certified by the American College of Sports Medicine as a Exercise Physiologist. He holds a Master's Degree in Exercise Physiology from the University of Akron. Jennifer Stefanik is President of Central Wellness and has her Bachelor’s and Master’s Degree in Exercise Physiology from Kent State University. She is a Certified Group Exercise Instructor and Certified Health Coach through American Council on Exercise.  Mark Feakes is the Director at LifeStyles North at Cleveland Clinic Akron General. He has a Bachelor of Science in Athletic Training from the University of Akron and has many years of experience as a certified personal trainer as well.
Maintain Weight Loss and Health Through Food with Karen Parrott
In today’s podcast, Chris and Jill talk with Karen Parrott, a popular blogger who writes about her weight loss journey and maintaining her weight loss. You can find her blog at Garden Girl, Weight Maintenance and Food Sobriety. In this episode, we talk with Karen about: How she lost 70 pounds How she has kept the 70 pounds off for more than 6 years The food template she uses to select her daily meals How she exercises Karen uses about 20 different weight maintenance tools with abstaining from her binge triggers as the top tool. One of her weight maintenance tools is following a low carb eating plan. She identified foods that cause her problems by following an Autoimmune Protocol (AIP) and doesn't eat dairy, gluten, or sugar. Karen says that we all need to figure out what works best for each of us. Some of us can eat a lot of carbs while others cannot.  Perhaps the best advice that Karen gives is not to be apologetic about what you eat or don’t eat. Links: Refuse to Regain!: 12 Tough Rules to Maintain the Body You've Earned by Barbara Berkley MD  Kindle or Softcover The Paleo Solution  Robb Wolf Paleo resource Sarah Fergoso AltShift Diet, Jason Sieb The Four Tendencies   Gretchen Rubin - 23andMe DNA Genetic Testing & Analysis - 23andMe is the first and only genetic service available directly to you that includes reports that meet FDA standards. Use your 23andme raw genetic data to learn the environmental and lifestyle contexts research suggests may be best suited to your genetic polymorphisms. Found My Fitness - A website by Dr. Rhonda Patrick - a Ph.D in biomedical science/expert on nutritional health, brain & aging. The focus is on genetics with a database where you can run your 23andMe report. Promethease is a computer program developed by the SNPedia team which allows users to compare personal genomics results against the SNPedia database, generating a report with information about a person's attributes, such as propensity to diseases, based on the presence of specific single-nucleotide polymorphisms (SNPs) Franziska Spritzler - Low carb dietitian Cleveland Clinic Function Medicine Dr. Mark Hyman Satchin Panda, Ph.D.- Salk Institute Rhonda Patrick and Satchin Panda, Ph.D. have worked together on the benefits of a Low Carb diet. Watch this interview to learn more. Gut microbiome may have its own circadian rhythm. Check out My Circadian clock app Dr. Jason Fung Ruth E. Patterson - Fasting and Breast Cancer Valter Longo, Ph.D. The Salt Fix AIP - Auto Immune Protocol (elimination diet) Vinnie Tortorich   NSNG - No Sugars No Grains - Anna Vocino - Eat Happy Ultra runner NSNG Zack Bitter Adele Hite Easy Vintage Meals  Definitions: Hashimoto's Disease: Auto Immune disease High sensitivity C reactive protein (CRP) IRB approved study - Institutional Review Board of the US Food and Drug Administration Intermittent fasting 12:12 or 18:6. Eating early in the day is referred to as Early Time Restricted Eating Otto Warburg Effect BRAF Gene Mutation How to contact Karen Parrott: Blog: Garden Girl Instagram: Karenspaleolife Twitter: @Gardengirl_kp Facebook: Garden Girl KP - Weight Maintenance and more  Pinterest: Gardengirlkp
Health Coach, Personal Trainer, and All-Around Athlete Stacy Rhea
In this podcast, Chris and Jill discuss the 150-mile bike ride Chris rode this summer and their training efforts over the summer. They also talk with Stacy Rhea, a health coach and personal trainer, who participates in all kinds of sports. In her 20’s, Stacy was like many of us. She drank, she ate whatever she wanted, and had no knowledge about healthy living or eating. She also smoked starting at the age of 13. When her father had to have quadruple bypass surgery, Stacy decided to make changes in her own life. Stacy’s journey into health and fitness began with body building where she began to realize the power of nutrition to change our bodies. Stacy is passionate about health. She has helped hundreds of people make healthy changes in their lives and coach them to success in their athletic endeavors. She helps her clients find what they love to do and she works with them on it, whether it’s running, hiking, or even rock climbing. Stacy says, "It's never too early to start working out and it's never too late."  She works with people of all ages, from teens to people in their 60s.  Most of her clients are women though she also works with men. Stacy’s philosophy is: Education is king Health and fitness start with the fork A healthy, fit life takes consistency As a personal trainer, Stacy works with clients one-on-one to help them improve their fitness. As a health coach, she may work with clients virtually and widens the focus of her services to include all aspects of healthy living. In this episode, we discuss: Getting Ohioans Healthy Again Most important things for women over 50 to know and do Importance of food in keeping us fit and healthy Bicycle racing and velodromes The difference between a health coach and a personal trainer Links: Cleveland Velodrome Fitness Food   Stacy’s contact info  email:  Website:  FB:  
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