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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.
33 Episodes
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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.
Fit Strong Women Over 50 Podcast Episode #29 In Episode #29 of Fit Strong Women Over 50, Jill and Chris interview Jeannie Beaudin, a recently retired pharmacist who specialized in balancing women's hormones for over 10 years, while she owned her own pharmacy in Canada. Her clients appreciated her broad knowledge of non-drug, natural and standard treatment options. In today's podcast, Jeannie explains how she became known as "The Hormone Lady". The podcast explains how women can work together with a compounding pharmacist and the doctor to improve hormone health. Four levels of treatment are outlined. She also describes how she and her husband changed their eat habits 14 years ago. "No white flour and I make my own bread." She mentions Michael Pollan's rules for eating: "Eat real food. Mostly plants. Not too much." Also in this episode: Chris and Jill talk about their winter training and look to the spring. Veggie Challenge - how did you prepare your vegetable of the week? Links: To find the nearest compounding pharmacist, visit the Professional Compounding Centers of America website Jeannie Collins Beaudin's website/blog Her recently-released book "Can I Speak to the Hormone Lady?" is available on Amazon in paperback or Kindle. Jeannie Beaudin on Facebook
In episode 28 of the Fit Strong Women Over 50 Podcast, Jill and Chris talk with Diana Woolf about how she overcame PTSD, resulting from years in the fire service and how that motivated her to try to help others battling PTSD. Diana has been a part of the fire service for 20 years serving on volunteer, part-time and career departments. Diana retired from her fire service career in December, 2018.  She now works in Environmental Health and Safety at the University of Akron. In 2009, Diana Woolf began competing in off-road trail races and triathlons to deal with her own PTSD symptoms and found great healing in the sport. Since then, she has competed in over 50 triathlons, including 7 half-distance and 3 full-distance Ironman triathlons, consisting of a 2.4 mile swim, 112 mile bike and a 26.2 mile marathon. In order to raise awareness for others in the fire service who are battling PTSD, Diana has completed some of the full-distance Ironman triathlons while wearing full fire-fighting gear for the marathon-length run. She created Rescue 4 PTSD to help raise funds for the National Fallen Firefighters Foundation and to encourage others in the fire service to discuss their emotions with someone. Diana wants to help remove any stigma of dealing with PTSD and to support resources for others in the fire service. In this episode, Diana talks with Jill and Chris about how she heals trauma through hard physical effort. She also discusses her training  to compete while wearing firefighting gear and how she cross trains. Diana also tells us how she eats and how she fuels herself during a race. Diana’s journey is an inspirational one. It’s amazing to hear what she has done to challenge herself. Links: Contact Diana Woolf: Rescue 4 PTSD Rescue 4 PTSD Website National Fallen Firefighters Foundation Diana’s Ironman Boulder Video You might want to check out an earlier episode of this podcast for a discussion with another triathlete, Loretta Harland.  Episode 18 of Strong Fit Women Over 50, Interview with Loretta Harland
In Podcast # 27, Jill McCauslin and Chris Brown interview Melanie Jatsek, a registered dietitian nutritionist who broke free from the dieting trap. Melanie holds a Bachelor’s of Science in Dietetics from the University of Akron and is the author of three books, including Missing Peace - Eleven Secrets to Restore Inner Harmony with Your Food, Body, and Health. She also created the Healthy YOU program. Melanie is passionate about helping people transform their relationship with food. During this podcast we discuss: How she was able to break free from dieting after years to stop struggling with food. Why many women struggle with diets and their relationship to food Dealing with emotional eating and how she overcame three years of struggling with a binge eating disorder How the food pyramid guidelines (with grains on the bottom and fat on the top) did a disservice to women over 50 with misinformation. "We know better now.” Why counting calories is not the way to go Why she switched from her 20 year vegetarian-based diet to more of a Mediterranean-based diet Melanie reveals some secrets for helping your body to crave healthy foods like: • “Your body gets full off of nutrients, not calories.” • “The body craves what you’re feeding it the most.” • “The bacteria in your gut is what is craving food.” Bad bacteria crave sweets and highly processed foods. Good bacteria crave whole foods. • “Low Fat and Fat Free – when we restrict fat we are always hungry, but we know better now.” • “Good dietary fat actually helps you to burn fat.” During this podcast you will learn why she roasts her veggies with avocado oil instead of olive oil, how she trained her body to crave raw vegetables, and how she avoids hidden sugars in food like peanut butter and chocolate. She helps people develop a healthy relationship with food and talks about: • The balance of good-for-you foods with a sprinkle of fun foods (ie chocolate.) • The outdated guidelines of 12 servings of grains and pasta a day. • The effect of heavy servings of carbohydrates makes on your body (easier to produce insulin, gain weight and store fat.) Melanie feels that no food is forbidden and believes that you will crave what you feed your body. To connect with Melanie, visit her website: www.melaniejatsek.com or her Facebook Page: Healthy You.
Group Exercise Instructor Diane Reuther talks with the Becoming Elli cohosts, Jill McCauslin and Chris Brown, about being fit as a woman over 50. Diane has been a group exercise instructor since 1986. She's seen a lot of changes in the fitness industry and how instructors are trained and credentialed. Today, Diane teaches: Pilates (certified through SCW Fitness Education) Silver Sneaker (certified https://www.silversneakers.com/) Step class We discuss why some of us like step class and why others don't.  Diane explains that step is a visual class and that we walk through the steps, repeating the motions into a routine so that the class feels like a dance class. Some of the questions that Jill and Chris ask Diane is how she defines fit and if we had only 15 minutes in a day to work out, what should we do. Diane says anything we do for fitness should be fun and safe. Also, she reminds us that the pool is our friend. Diane is an avid hiker. She and her husband hike a lot of trails close to home and Diane tells us about the wonderful sounding hiking vacation the two of them took.  Last summer Diane had a hysterectomy and discussed her recovery with us. Before the surgery, she was very active and in good physical shape, but she followed her doctor’s advice and took baby steps to recover. She had laparoscopy with four small incisions of thumbnail size. Her recovery was limited to what she could do without pain. Diane started walking two days after surgery. At first, she walked the length of her driveway because she was anxious to get moving outside. So, at first, she walked five minutes. The next day she walked for seven minutes and the next day nine minutes. She made sure her husband accompanied her on these walks. Disclaimer: Neither Diane nor us at Becoming Elli are doctors or physical therapists. We are not providing you with any kind of medical advice. The discussion with Diane was informative and enjoyable. She has some good advice for women over 50 who are trying to improve their fitness and health. Jill and Chris also talk a bit about healthy eating and finding new vegetables to try.
Jill McCauslin and Chris Brown discuss their intentions for 2019 for exercise, healthy eating and mental focus. During episode 25 of the Fit, Strong Women Over 50 Podcast they discuss: Heart Rate Training Techniques: MAF Technique Go slow to gain speed and heart rate zone charts Signing up for races Strength training and group exercise Vegetables My Fitness Pal tracking Spark People Restorative Yoga Meditation Sleep Challenges for 2019 Let us know your challenges and goals for 2019 by calling 330-970-6662 or leave a message at the Becoming Elli website.
In podcast episode #24, Jill and Chris reflect on 2018. They talk with amazing women from episode 7 Diane Berkley and episode 8 Juel Fitzgerald to find out how their 2018 went  and to talk about plans and goals for 2019. Jill and Chris reviewed their 2018 year. We are particularly proud of our completing 24 podcasts and the ongoing growth of the Becoming Elli community. Thank you to everyone who listens to our podcast, reads our articles, belongs to our facebook group and supports our community! We also talked about our races, the ultimate fitness challenge, and the MS150 Buckey Breakaway bike ride. We discussed Jill winning the age group award for the Firecracker5K race. Give us a call at 330-970-6662 and let us know how your 2018 went and what your action plan is for 2019.
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