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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.
90 Episodes
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Eating on the Go

Eating on the Go

2021-09-1422:02

In episode 90, join Jill and Chris as they talk about eating on the go, meal prep and how they substitute to lower the simple carbs, up the complex carbs and increase their protein intake. Some of the things we discuss. Spaghetti with chick pea pasta Adding crunch to tuna salad Plan easy healthy grab and go's Quinoa with chicken stock Frozen berries in Greek yogurt The best cauliflower pizza crust (according to Chris) Heart of Palm pasta from Trader Joe's Spice it up with Old Bay and Everything but the Bagel We'd love to hear your secrets for eating healthy and satisfying meals when you're on the go with limited time to cook. Please send an email, leave a comment on our Becoming Elli website or even give us call to leave a voice mail at 330-970-6662. 
In episode 89, Jill and Chris talk with Marcia Moran, author of Stroke Forward. In 2014, at age 54 Marcia was a successful entrepreneur, owned a business consulting practice and was going strong. Suddenly, she suffered a major stroke. Marcia worked for several years to become whole. Over time she learned to walk again, but Marcia struggled with aphasia, a language disorder. In August 2017 she discovered a technological breakthrough that minimized her speaking disability. Marcia created Stroke FORWARD because she felt there is a need to share hope to stroke survivors and their caretakers. Learning to become her own health advocate one step a time and exploring holistic methods for healing are keys to her recovery. She became a health and wellness coach to stroke survivors and their caregivers. Marcia holds both a B.S. in Political Science and a MBA. She also earned a certificate in Well-being Foundations of Personal Transformation from the Personal Transformation and Courage Institute in Virginia. She volunteers at Brain Injury Services, supporting their Speakers Bureau program. During this episode we discuss: What are the symptoms of a stroke What exactly is a stroke What is neurofeedback How she learned to walk again and talk again  
Chad Austin has been a leader in the fitness industry since 2003. He is the owner of Priority Fitness in Overland Park, KS, and is also the author of the book series, “Make Fitness A Priority.” Chad is a regular fitness and wellness guest expert for local and national media. He was the host of the talk radio show, “Be Fit...For Life”, and has been featured on over 20 podcasts. Chad helps his clients stop constantly starting over and instead find long term fitness success. His goal is to help you find a plan that you can use immediately. During this podcast we discuss: How to win the fight against your excuses How to change your mindset "you are too busy" to exercise If you're new to working out, how to get started (the heaviest weight in the gym is the front door) How to beat your excuses How to make fitness a priority, even when life changes Although we all know we need to make fitness a priority, how to actually do it Food choices and how he suggests that his clients eat For more information: https://www.becomingelli.com/make-fitness-a-priority
In episode 87, Jill and Chris talk with triathlon fanatic and world record holder Susan Haag. Susan is an attorney who lives in Jacksonville, Florida. She has been running triathlons since 1990 and Ironman races since 2002. Susan Haag is the 1st woman in the world to complete 100 '140.6' races, what’s often called an Ironman distance. An Ironman race is a triathlon consisting of a 2.4-mile swim, 112-mile bicycle ride and a 26.22-mile run. Susan's currently at 125 & has more on the calendar. During law school, Susan joined a gym and started working out, running, and biking. After seeing a flyer at her gym, she did her first triathlon race. Despite having a flat tire on a borrowed bike and doing doggie paddle for the swimming portion, she was hooked. Susan keeps a a list and now has completed 475 triathlons with 125 of those being the iron distance! During this episode we discussed: * Why she focuses on encouraging others and the comradery of the race * How she keeps herself from getting injured * The mental game and keeping a positive attitude * What she means by "party in the back" * Racing year-round in Florida * Running in the world championship race at Kona, Hawaii * Her plans for the future where to find her online: https://www.instagram.com/susanhaag/ https://www.facebook.com/susan.haag.75
In episode 86, Jill and Chris talk with Lisa Bartlett about her running, health challenges and how she stays fit after 50. Lisa Bartlett is an active member of the Becoming Elli community. Last year she began to tell us about training for a marathon but then she ended up having to run it virtually because of the pandemic. She persisted and ran the race and even won first place in her age group. Lisa Bartlett is a 53-year old mom to a 10-year old daughter and special needs teenager, and has a busy real estate business. Lisa was never athletic growing up. Her first athletic endeavor was taking karate lessons in the mid-90s, then she discovered running in 1998, lifting weights, and ice hockey. All that came to a sudden end in 2002 when she became very ill with Lupus, which went diagnosed and untreated until 2013. Now in proper medications, she started running consistently in 2019 completing her first half marathon in December 2019 followed by her first marathon in December 2020. Lisa strives to live a healthy lifestyle for two reasons, to feel good and set a good example for her children and others. And yes, she struggles every single day to make better choices. We found it very motivational to learn how Lisa has developed a strong mind set and worked to build habits to support daily and long term goals. We discussed: * Dealing with illness * Running the Virtual Buckeye Marathon during the pandemic * Conditioning, strength and balance * Lifting and physical therapy * Her life coach and running coach * Developing a C.T.F.A.R. mind set to reframe the facts: Circumstance - Thought - Feelings - Action - Results * Her "go to" smoothie: Okra, strawberry protein powder, stevia, with Himalayan salt * Her coaching group "Run Your Best Life" * Exercising in the heat of Arizona * Work out routines: Bike riding, ice hockey, lifting and running Links: Her Website: Fit After 50 Forever Private Becoming Elli Facebook Group Runkeeper training App Hasfit video website    
In episode 85 Jill and Chris interview Gail Lind, who at age 65 discovered she had a passion for lifting weights, became a personal trainer and class instructor at Anytime Fitness in Alabama at 70 years old. Gail offers insights and inspiration to women in the second half of their life. We discuss: Benefits of getting fit How it changes aging How she started What inspires her to keep it up More info at https://www.becomingelli.com/aging-strong
Set a Goal Anticipate your weaknesses Plan your food Prepare and Prep ahead Weigh and track progress Swap out for healthier choices Find a friend/community Keep it simple Make routines Use a mantra   See more info at https://www.BecomingElli.com/healthy-eating-motivation  
In episode 83 of the Fit Strong Women Over 50 podcast Chris and Jill talk about their dogs, fitness and eating as part of Healthy Living 2021. Topics covered: dogs and walking to get more steps strength training at the gym healthy eating the veggie challenge 2021 effective sleep routines
In episode 82, Jill and Chris talk with Kristin Kirkpatrick, President of KAK, Consulting, LLC and a dietitian and consultant of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio. She is a best-selling author, an experienced presenter, and an award winning Dietitian. More detail: Becoming Elli
In episode 81, Jill and Chris interview Dr. Kylie Burton, DC, CFMP,  an expert in functional medicine who has helped thousands of individuals with seemingly impossible health struggles, find answers, healing, and hope, even if they've been told their labs are normal. Grab a copy of your lab results when you listen to this episode. Besides helping patients, she teaches practitioners (of all backgrounds), how they can level up their patient results using her techniques. As a guest on dozens of podcasts, she also hosts the podcast Beyond the Diagnosis with Dr. Kylie and has been featured on the Sheila Mac Show on KCAA radio. On TV, she has been a guest on Good Morning Utah and FOX26Houston. Links: Beyond the Diagnosis with Dr. Kylie podcast Website: Dr. Kylie Burton
In episode #80, Jill McCauslin and Chris Brown interview Lyn Lindbergh, an expert at creating real change in people's lives. She has three chronic health issues, but still she gets out and exercises every day. Those health issues fuel her compassion for people and her understanding of what it really takes to get moving when life gets in the way. Even with her physical challenges, she has completed the Seattle to Portland 200-mile ride six times, and has completed multiple half-marathons, 10 triathlons, and countless 5K runs. Lyn Lindbergh is the author of the book COUCH to ACTIVE: The Missing Link that Takes You from Sedentary to Active. She is the host of the Health and Fitness Motivation podcast. She is also a Blogger, Speaker, Coach, Fitness Influencer, Certified Personal Trainer, Certified Pilates Instructor, Certified Group Fitness Instructor, and President of COUCH to ACTIVE. She provides healthy coaching and motivation with one mission in mind -- to get us exercising in a way that helps us smile. During today's podcast we discussed: Her advice for women over 50 about starting out or for someone who is already active but wants to do more or try something entirely different  What to do if you have a chronic injury What's the right amount of cardio?  How to get motivated (Do what makes you smile. Even a small amount of movement helps.) She teaches for people who are blind and has found that her camera off zoom classes are popular with sighted people as well. What is Active? 1) Cardio when you get the blood pumping 2) Weight bearing working your muscles and skeletal system 3) Movement - the lymphatic system only pumps so moving is important 4) Flexibility - in your spine and your joints She encourages women starting out to do by doing a little bit to start. "When you try something new, do less than you think you can and give it 48 hours. Listen to your body. Your fastest path to fitness is to stay injury free." Lyn recognizes the fact that most of us have been in and out of fitness throughout our entire lives. She created her program to help others find a space where doing your best doesn't feel like a failure. Lyn feels that we need a place to help us get jazzed about our progress. In this motivational episode, Lyn says "Have compassion for yourself. Compassion is where it starts. Find your joy. Find the type of exercise that works for you. Think about what you enjoy and do that." If you are just starting out or starting back, Lyn suggests trying to work up to 150 minutes a week cardio and two times a week strength training. It's okay to break it down to what you are comfortable with, like 30 minutes five times a week. For links, visit our website: Becoming Elli Fit Strong Women Over 50
In episode 79, Jill and Chris talk with Nia Shanks, who specializes in helping women “unleash their awesome” with an empowering approach to health and fitness. Nia’s philosophy revolves around strength training programs with a focus on getting stronger. She also stresses flexible, obsession-free, nutrition principles. Nia Shanks is a coach, writer, speaker, and author of Lift Like a Girl and The 100-Day Reclaim. She has a BS in Exercise Physiology from the University of Louisville. Through her popular blog and online coaching courses, Nia has helped thousands of women look beyond “quick weight loss” and discover the amazing body they never knew they had. During the conversation, we discuss: * Getting started with weight lifting * Barbells vs dumb bells * Is it cheating to use a Smith machine * How to get deeper in squats * Improving dead lifts * The role of cardio * Why she says "You don't have to earn your food" and "Exercise isn't punishment" website: https://niashanks.com/ Books: Lift Like a Girl and The 100-Day Reclaim Facebook: https://www.facebook.com/NiaShanksLiftLikeaGirl/ Instagram: https://www.instagram.com/niashanks/
In episode 78, Jill and Chris talk with Elizabeth Sherman about the problems with dieting and willpower. Elizabeth is a life and weight loss coach who works with women in mid-life to lose weight and feel better through managing easy to do, sustainable habits: diet, exercise, sleep, and stress management. Using certain cues, including cravings, hunger, energy, stress (mood), and sleep, she helps individuals design the right health program for their body and lifestyle, and address obstacles and barriers. "We can achieve optimal health; which leads to better energy, focus, productivity, relationships, and happiness in our lives." Elizabeth is a Chicago native, who now lives in Puerto Morelos Mexico and meets with her clients online. She is a certified life coach, nutritionist, personal trainer, and health coach. We discuss why she is done with dieting: Why the "eat less, move more" advice can be more harmful than helpful How she was able to curb her cravings and what she recommends to clients How she has helped hundreds of women in midlife to lose weight and keep weight off What does it mean to listen to your body Why dieting, willpower or eliminating food groups doesn't work Her ideas on frequency and density for changing habits and why that helps Why she tends to "overload veggies" at lunch Thoughts on intermittent fasting, dealing with stress, bedtime routines How she suggests working with your higher brain to use your lower brain for making changes Here are her social media links: Website: ElizabethSherman.com Facebook: Total Health by Eliz Instagram: @Esherman68 LinkedIn: Elizabeth Sherman
In episode 77, Jill McCauslin and Chris Brown talk with Sue Loncaric, an Australian Over 50 lifestyle blogger, certified health and life coach for women and the founder of Women Living Well After 50.  She is a qualified Group Fitness Instructor and takes classes for Over 50 Women in the Strong Healthy Women Virtual Studio. In 2020 Sue fulfilled a dream of starting the Conversations with Women Living Well After 50 podcast interviewing and sharing stories from women who are Living Well.  The first season was released in August 2020 and the second season will be released soon in 2021. Sue is passionate about living a full and active life in Midlife & Beyond. Her mission is to encourage and inspire women Over 50 to live a fit, fabulous, healthier, and happier lifestyle by guiding them to realize their full potential. Sue loves running and has completed three full marathons in her mid-50s with the third completed in October 2020 at the age of 63, proving you are never too old.  Her love of travel and her adorable grandsons are her reason for keeping fit and active. Sue’s motto is ‘Make it Happen because life is too short to wait.”   During our conversation we discussed: * How she has been a long time listener of the podcast and it inspired her to start Women Living Well After 50. * Key thoughts on mindset, attitude and remembering that you are an individual, not an age * Focusing on your reason "why" * The importance of building a community of like minded individuals * Her advice to her clients about exercise * Her #one365word project and how that has influenced how she lives her life Website: https://www.womenlivingwellafter50.com.au Podcast: https://www.womenlivingwellafter50.com.au/podcast/ Her private Facebook Group of Women Living Well Over 50: https://www.facebook.com/groups/1189723761161528  
In episode 76, Jill and Chris talk with Tammy White about her transformational story. In her 40’s Tammy White was busy teaching high school and she felt she was too busy to make self-care a priority… As a result, her health took a nose dive. She was told by her doctors that if she didn’t find a way to make a change to her lifestyle, she would die early. She found a way to change her mindset, build consistency, and improve -- both her health and her confidence! Tammy went on to compete as a body builder at age 50 and continued competing 5 times by the time she was 55. In 2018, she retired from teaching high school. Now Tammy combines her teaching experience with what she has learned as an older athlete to help her peers create their own health transformation story. In this podcast we discuss: Why changing your body composition makes the difference The importance of a trainer Having a "no date" mindset" Setting goals and little decisions along the way Using baby steps to move forward Fat loss versus muscle gain Why a bodybuilder physical is NOT the most health Her e-book: Lifting My Spirits: A Lifelong Dream Deferred No Longer - Transformation from a Fat Chick to a Body Builder after Age 50 Lifting My Spirits website #VeggieChallenge
In episode 75, Jill and Chris talk with Jen Brovoica about mental performance, triathlons, and overcoming trauma. Jennifer Borovica is a three-time Ironman finisher and an avid triathlete. She coaches triathletes and specializes in mental performance coaching. She is a Licensed Independent Social Worker (LISW) in the State of Ohio. She currently runs her own private practice, called RebelRising Wellness where she does individual therapy and has created a sober active community for women in recovery. Jen is a member of the Applied Association of Sport Psychology (AASP) and working towards obtaining a Mental Performance Consultant Certification (CMPC) through AASP. During the podcast we discuss: How to find a sport community group of runners or bike riders How her group helped her to make changes in her life Why the nervous system can get "hijacked" the effect of mini traumas on ability to be calm The window of tolerance between hyper aroused, and hypo aroused. How to control anxiety and deal with difficult feelings She shares her story of overcoming trauma and addiction, learning how to deal with difficult feelings, and gaining strong mental skills to be able to perform.
In episode 74 Jill and Chris celebrate their three year anniversary of the Fit Strong Women Over 50 podcast. They discuss tracking and motivation while reviewing highlights from past episodes. Mentioned in this podcast: Veggie Challenge Strength Training Cardio Sleep Akron Half Marathon Biking Goal Setting Working out at home Healthy Eating Food and fitness tracking Mental aspects of fitness: motivation, discipline, habits
In episode 73 Jill and Chris talk with Tracy Keenan about finding joy through creativity. Jill has known Tracy Keenan since high school. Over the years they lost touch with each other, and then thanks to social media and a high school reunion, became reacquainted. Tracy Keenan is a Presbyterian pastor, an Enneagram-based coach, and sees creative work as essential to sanity, health, and well-being. Tracy studied music as an undergraduate, and has continued writing and performing music, but she actually has her degree in Early Childhood Education. She has both a masters and doctorate in ministry, has pastored 4 churches in the course of 30 years, and is now a mid-council leader in New Castle Presbytery in Delaware. We talked about live giving energy and how knowing more about yourself will help you to integrate stress tools to move and grow beyond where you are. Self awareness of your emotions and impulses helps you to make choices with wisdom. Tracy sparks joy and enthusiasm with music and her writing. She cherishes friendships among a wide variety of people from various traditions, conditions, religions, and opinions. She and her husband Jim Mehler have two grown daughters. She writes music, fiction, and poetry, rides a Harley, and looks for the joy. More information at Becoming Elli - Finding Joy Through Creativity with Tracy Keenan.
In episode 72, Jill and Chris talk with Jane Crawford is a Recreation Therapist who lives in Calgary, Canada. She walks the talk about wellness and healthy living. As a Recreation Therapist she has learned the clinical tools to support those with chronic health conditions and been able to use those tools in her own life. In 2008 she set the goal of 10000 steps a day and continues to do this today. In 2010, she used a simple check mark on the kitchen calendar of completing 30 minutes most days for physical activity. This simple way of holding herself accountable has lead her to become a triathlete and a passionate mountain biker. Links mentioned in this podcast: Zwift app for indoor cycling Becoming Elli Private Facebook Group
In episode 71, Jill and Chris talk with Heike Yates, a fitness and nutrition expert who has helped women worldwide to stay fit for over 30 years. Her passion is empowering women over 50 to say YES. I CAN. She helps them to take back their health and strength by showing them how fitness, nutrition, and mindset strategies combined create a winning team. Heike has developed a reputation for creating real-life solutions and lasting results. She is the creator of Pursue Your Spark, the 4 Week Lean Out Program, and host of the Pursue Your Spark podcast.  Heike is also a body builder, an Ultra Marathon runner and completed an Ironman Triathlon. She has many fitness and nutrition certificates including: * American Council on Exercise (ACE) Personal Trainer certification * Pilates Method Alliance (PMA) Pilates * Precision Nutrition (PN) Nutrition Certification Level 1 * Road Runners Club Of America (RRCA) Certification * Pink Ribbon Program * Pilates Breast Cancer Coach Website: https://heikeyates.com Podcast: https://heikeyates.com/podcast
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