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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 http://www.becomingelli.com for more motivation, work-out ideas, recipes, tips and inspiration.
39 Episodes
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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: HollyTimberlake.com TodaysTapping.com on Facebook TappingSolution.com 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

2019-07-2300:47:31

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

2019-07-0900:58:41

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 www.becomingelli.com. 
In episode 33, Jill and Chris talk with Linda Brooks, a woman who became active after she retired from her work as a medical transcriptionist and who now competes in triathlons. She started running in 2011 and has a group of friends that call themselves the 50+ Posse. She gets up early in the morning to workout. Around 2015 she started bicycling. She was active in the Slow Roll bicycling group in Cleveland that meets every Monday at different locations to ride through the city for about ten miles. It is good for beginner bike riders because the group rides slowly. Other cities also have Slow Roll bicycle clubs. She also rides with the Black Girls Do Ride bicycle group. Linda retired in December 2015 and started swim lessons in January. She progressed quickly and was swimming the length of pool by May. By winter, she had already logged in 100 swimming miles. Now she swims for two hours, once she’s in the pool. Although she has had lupus for 16 years, she doesn’t “claim it.” Linda changed her diet to avoid foods the doctors said would trigger joint pain, took the medications that they prescribed for her and became very active. Her first triathlon experience was in January 2018 at the Twilight Tri in Cuyahoga Falls, Ohio. She enjoys indoor cycling at the Cycle Bar in Hudson. Motto for the biking groups that she belongs to is "No One Left Behind." Links mentioned in this episode: Black Girls Do Bike https://www.blackgirlsdobike.com/ Slow Roll Cleveland http://slowrollcleveland.com Black Girls Run https://blackgirlsrun.com/ Member of Cleveland Triathlon Club. She trains with them. She uses the runkeeper phone app: https://runkeeper.com/ The Great Ride movie is about the Great Allegheny Passage (GAP) trail and the C & O bicycle trail that features members of the Black Girls Do Bike group. Maps and info about Bike riding in NE Ohio, Cleveland and Akron : http://www.bikecleveland.org/wp-content/uploads/2015/03/Bike-CLE-spreads_bleed-no-marks.pdf NE Ohio Bike trails: https://www.ohiobikeways.net/neregionlist.htm Akron: https://www.ohiobikeways.net/akron.htm Cleveland: https://www.ohiobikeways.net/cleveland.htm    
In episode 32 Jill and Chris interview Tammy Wise, a Mind-Body Fitness Expert.  She is a Broadway dancer turned Tao minister. In today's Fit Strong Women Over 50 podcast: Your core supports all the bones and muscles in the top of body and bottom of body. Your brain recalls the details of your story, but it doesn’t have the emotional memory. That’s found in your body. Soft tissue holds the emotional memory. Tension and strength have the very same root. Tension is energy that’s stagnant. Strength is energy that’s in flow. Strength is connecting to the goal. Tension stands between you and the goal. Releasing tension builds strength in mind and body. Her strength training method uses alignment, emotional release and outside resistance to reorganize and focus your strength Body Logos means the body’s divine wisdom Eating in balance. She prefers to eat several small meals throughout the day. Peasant bread: dark flour, whole grains “I’ve made it my personal mission to help people understand–and experience–what real strength feels like. And it’s not the result of bench-pressing a ton of weight or running endless miles. It’s about alignment, and a power that comes from your mind and body being in the same place at the same time.”  Tammy Wise Gift for listeners: Free video on how to release pressure. Go to bodylogos.com, scroll to bottom, and click on graphic at bottom of screen for free video. Contact Info and Links: Website and blog: www.bodylogos.com Book: The Art of Strength: Sculpt the Body Train the Mind  is available on BodyLogos website, Amazon, Barnes and Noble. Email: mindthebody@bodylogos.com https://www.facebook.com/BodyLogos https://www.instagram.com/tammy_bodylogos/        
In episode 31, Jill and Chris talk with Wendy Rivard, author of the Taking The Long Way Home blog, about her fitness journey. Wendy has been a runner for most of her adult life. She is a pediatric nurse practitioner for a large medical practice in Chicago. Besides running, she does a lot of Yoga, once a week she strength trains at a Cross Fit box, enjoys boot camps, water skiing, stand up paddle boarding, and kayaking. She started running to help deal with anxiety in her 20's, and continued running to help with other life challenges: infertility in her 30's, stress of grad school in her 40's, and now in her "old age", she continues to run to help her stay healthy. "It's not the running that hurts the joints, it's the arthritis." She has cut back on some running and does strength training to support the muscles around the joints.   Links: http://www.takinglongwayhome.com
In episode 30 of the Fit Strong Women over 50 podcast for the Becoming Elli community, Chris and Jill discuss improving fitness through spinning with Sherry Chylsta. They talk about the basics of spinning, working your muscles, and share advice about working out. Sherry is a Star 3 lifetime-certified spinning instructor who enjoys making classes challenging and fun for all at a gym in Hudson, Ohio. She has been a certified instructor for about ten years. Sherry loves athletics and while she misses road races, she knows a no-impact workout like spinning is something she can enjoy for a lifetime. Sherry discusses: Improving Fitness Through Spinning Spinning Tips and Techniques Having Fun She also explains about fast twitch and slow twitch muscles and how to work both. Sherry also talks about heart rate training. Sherry encourages everyone to try something new at the gym -- especially different classes. She advises new members to overcome the feeling of intimidation by those who are already in shape. She suggests you remember that everyone had a first workout, and they didn't look any better starting out than you do now. Some of Sherry’s favorite sayings for spinning class are “No one wants to go spinning, but everyone wants to have been spinning” and “You can do anything for one minute.” As an added bonus, Sherry was kind enough to share her favorite potato and kale soup recipe.
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