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Getting Past the Negative Voices - Women over 50 Becoming Elli

Getting Past the Negative Voices - Women over 50 Becoming Elli

Update: 2018-07-24


Are you ever just not “feeling it?” Struggle to stay positive? Ever had a time when the negative voices leave you with excuses and faulty reasoning?

Perhaps a well-meaning comment hit you wrong? In 'Getting Past the Negative Voices', podcast #14 of Becoming Elli, Jill and Chris talk through situations where voices of doubt may be creeping into your head and stop your forward motion of getting fit, strong and healthy.

We discussed several ways of shutting down the negative voices.

One very powerful way to combat those negative voices is the use of a Mantra.

A lot of people - runners and other athletes - often use mantras to keep themselves focused and moving.

We created a sheet of Mantras for Fitness.

If you've ever struggled with motivation, you may want to download a free copy of Becoming Elli's Mantras for Fitness. We'll ask you for your name and email so you can receive Becoming Elli updates.

If you have a special affirmation or mantra that you'd like to share with the Becoming Elli community, please leave a comment below or send an email Chris or Jill and let us know!

In Channel
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:  
Healthy Eating for Women Over 50 with Nutrition Expert Becca DeVenzio
What is Healthy Eating? In today's Becoming Elli Podcast for fit strong women over 50 Jill and Chris talk with nutrition expert Becca DeVenzio. Becca is extremely passionate about helping people to reach the goals they set for themselves and believes that living a healthy lifestyle can really change a person’s life. Her love of fitness and nutrition started at a young age when she began dancing in elementary school. Throughout high school her interest for health continued to grow, so when she started college at Kent State University, Nutrition seemed like a perfect match. Becca received a bachelors degree in Nutrition with a minor in Health Communication, and has recently completed her Masters degree in Nutrition. In today's podcast we discuss: * How she defines a healthy diet * Well rounded diet of balanced food groups * How she defines mindful eating:  not watching TV,  watch what you're eating,  paying attention how much you're eating and listening to body cues * Why she is not a huge fan of the BMI calculator * What is the right mix of protein, fats and carbohydrate * Ingredients that people eat when they eat Mediterranean style * The common issue so many of her client's have * How she deals with the small size of a serving of cooked pasta * What about artificial sweeteners? * Foods that may help combat dementia and promote brain health * How words used on packaging can cause confusion about healthy options * Advertising claims that send up red flags * Why reduced fat or reduced sugar causes other concerns * What to look at when you read the label and what to look for * What to carry for fuel on a long bike ride * Thoughts on coconut oil, snacking and bacon She can be reached directly at or by emailing us at or and we will pass your questions on to her.
Improving Balance and Mobility with Jill Rango
Jill and Chris talk with Jill Rango, a balance and mobility expert, on Episode 12 of the Becoming Elli Podcast. She is "Fall Proof" certified instructor from the Center for Successful Aging developed by Dr. Debra Rose, who was recognized by the National Council on Aging as one of seven programs nationwide that promotes a healthy, active lifestyle. "It is never to late to improve your balance... and it's never to early to work on improving your balance." Jill Rango gives us tips to improve our balance, flexibility and mobility that can make such a big difference in helping us to keep from falling. Lighting and Vision Difference in surfaces Mobility - walking is controlled falling Balance and strengthening on both left or right legs Fear of falling during the last third of life Situations with medications, vision, the home and exercise Resistant equipment for balance- bands, free weights, tubes, water Flexibility training for ankles, hips and spine The one common activity that is great for heart, lungs, frame of mind, but does NOT improve strength and balance Common posture problems and how to make some easy changes Every inch of head forward puts 10 pounds of pressure on your spine One traditional exercise that instantly and easily improve balance How fear of falling puts you at risk for falling Why you should consider hiking with roots, rocks and things you need to step over When to walking like a penguin is a good idea    
How Nancy Jasperse Lost Over 150 Pounds and Kept It Off for Two Years
How Nancy Jasperse lost over 150 pounds and has kept it off for 2 Years “Love Yourself more. Love yourself more to take care of yourself before others.” “My mother’s death scared me into weight loss research.” “Forgive yourself when you make mistakes and start over. Every day is a new day. Move past it.” In Episode # 10 of the Becoming Elli Podcast, Jill and Chris interviewed Nancy Jasperse about: Her struggles with weight Yo Yo dieting a teen, into college and gaining weight through 3 pregnancies How she cleaned up her lifestyle What she eats now to maintain the weight loss Where she gets her exercise inspiration How she navigates restaurant meals Her Sunday meal prep routine In the tips sections, Jill and Chris share their thoughts about restaurant eating to maintain a weight loss. Nancy said she has always struggled with her weight. This is her story: “As far back as elementary school, I was always the biggest and sometimes tallest kid in the class. I think my love of food started around 4th grade or so. My father was in the Navy and was out to sea often. When he was gone my mother used food as both a reward and a coping mechanism when things didn't go as planned for me. I don't fault her for this, she was raised the same way.” By high school, I was maxed out on clothing options. Lane Bryant was the only clothing store I could buy pants. So I decided to diet! I didn't know one thing about nutrition, so I basically starved myself, eating handfuls of raw vegetables and spoonfuls of peanut butter. The weight came off, but of course that wasn't manageable long term. College brought on more yo-yo dieting. With each year, I'd go up and down in weight. Right around my senior year of college, I found myself engaged and excited to plan a wedding. So dieting kicked into high gear. Shortly after getting married, I got pregnant with my first child. It was during this extremely stressful first year of motherhood, my weight gain exploded! Instead of bouncing back, I gained 100lbs. It was the first time I'd see the 300lb number on the scale. As scary as seeing that number was, it didn't stop me from getting pregnant two addition times -- High risk from start to finish each time. Just as before, with each baby brought on a stressful year. I gained 72 more pounds. My highest weight was a whopping 372lbs. When I saw this number, I was terrified. I didn't know where to start. I knew nothing about weight loss and maintaining a healthy weight. But I decided the best thing I could do was try and reduce what I was eating and take a small walk each day with my children. Within the first few days, I'd lost 20lbs. Looking back, I know this was a lot of water weight and my body telling me it was so happy to have some water and a walk! Sadly, what happened next in my life changed everything. My mother died unexpected. One day I was playing Scrabble at my dining room table with her and the next day she had a massive stroke. She was 54. I was 29 with three children. Her death scared me into weight loss research. I knew I needed to clean up my lifestyle if I intended to watch my children grow up. I wanted to be more active with them, run after them, not be exhausted from simply hauling them out of car seats and walking them into school! Simple tasks at 350+lbs were so very tiring. I researched Weight Watchers, Atkins, Keto, SlimFast, calorie counting, liquid diets, salad only diets, every fad diet you can imagine. I settled on calorie counting. Added MyFitnessPal to my smartphone and started tracking all the food I ate. I continued walking around my neighborhood. And in just a couple of months, I had lost 50lbs. Then the dreaded plateau hit. I was stuck! The research started again. I decided to add lifting a few weights at home and walking. After a few weeks, I broke the plateau. The evolution from 372lbs to just under 200lbs took just over three years. here were several rounds of plateaus and calorie adjustments. I changed up my diet a few times, around every 7 or 8 months to shake up my metabolism. I believe long term weight loss is possible if you're willing to branch out and try new things, both nutritionally and physically. I've maintained my weight loss for just over two years. Lately, I've used the Keto (ketosis) method to keep myself in check. Every now and then I'll check a keto calculator to make sure I'm eating the correct amount of macros/calories. You can find a keto calculator by simply googling "keto calculator" and entering in a few basic pieces of information such as height, weight and age. Such a helpful free tool to use! Just recently I've decided to try to get to 185lbs. Let's cross out fingers and hope I can get there!
Healthy, Fit and Active - Interview with Brian Kennell
In episode #5 of Becoming Elli, Jill and Chris talk with personal trainer and business owner,  Brian Kennell about: Muscle Mass Interval Training Strength Building Cardio Training He's got more than 15 years of experience, working at sports performance facilities and a medically-based fitness facility - as both a trainer and manager. With his personal training business, BKennellFit, he trains people at a location of their choice – at a park, on the trails or at their home. He said he has noticed that women over 50 are asking him different questions. "Instead of focusing on losing weight to be healthier -- yes, that is part of it, but there is more to it than that -- the things my female clients over 50 are asking me are more performance based, more health based, more fitness based instead of just 'Can you help me lose weight?'' 'I want to be able to run a 5K with my kids, and not be in pain during or after.' or 'I want to go skiing with my husband this winter. Can you get me in shape for that?' It's what your podcast is all about." "If you want to lose weight, it's a different formula. If you want to be healthy, if you want to be fit, if you want to be active, it's a different formula than weight loss." Education: He has a Bachelor's degree in Exercise Science and a Master’s Degree in Exercise Physiology/Adult Fitness, both from The University of Akron. Brian wrote his Master’s thesis on a popular supplement ingredient and also had a poster presentation at ACSM National Conference. Certifications: ACSM Certified Personal Trainer TRX Certified Background: While he was not very athletic as a kid, he loved sports but felt that he didn’t really excel at anything. After he began lifting weights in college, it all came together. Since then, he has competed in natural bodybuilding competition, started training for powerlifting, ran a half marathon, and is training for a full marathon.
Meet The Hosts of the Becoming Elli Podcast
Episode number 2 of the Becoming Elli podcast introduces Chris Brown and Jill McCauslin, the hosts and publishers of Becoming Elli - where women over 50 inspire each other to become fit and strong. This episode gives a short background on the hosts and provides an idea of what the Becoming Elli podcast, website and community will focus on. It also includes ideas on how to find workout friends. In episode #2 Meet the Hosts of the Becoming Elli Podcast we discuss: How we got inspired to create Becoming Elli Why is it called Becoming Elli Why becoming part of a fitness community makes such a big difference Why we feel it's important to develop a community of like-minded How we are working toward becoming fit and strong How we changed our attitudes towards food, exercise and being active Tips Segment: How to meet other people to workout with Links mentioned in this episode: – a website and an app for “athletes” who run and bike. Through an app on your phone you can become friends with other people and cheer them on with comments and “kudos”. – a website and an app to track steps, calories used and work-outs. Uses wearable technology (zip or watch synced with your phone.) – a website that helps people in the same area with similar interests find each other (No, it’s not a dating app!) Becoming Elli Facebook group – We are considering creating a closed Facebook group where the Becoming Elli community can meet to inspire each other and share info. Please email us with your thoughts or leave a comment below.
Interview with Personal Trainer Maria Stadelman
Welcome to the first episode of the Becoming Elli Podcast – where women over 50 inspire each other to become fit and strong. In this first episode of the Becoming Elli podcast, we talk with personal trainer Maria Stadelman. Maria has worked with many women over 50. She says that more women of this age are becoming interested in learning how to “lift heavy weights.” We talk about exercises, healthy eating, and staying motivated. Furthermore, we discuss: Why weightlifting after the age 50 is so important for women over 50. Practical reasons why this makes sense “Must have exercises” to help you get the most out of your limited time How to multi-task while exercising. (Yes, you can learn something new while improving your fitness at the same time!) How to change your mindset about exercise What is “HIIT”? What is the minimum amount of time needed to get any benefit from exercise? How many exercises are needed as a minimum to begin to see a difference? What common mistakes to avoid when exercising? (And as a result, stay healthy!) Ways to address different muscle groups and stay motivated Why she feels eating pasta and carbs – “eating Italian” in moderation consequently keeps you satisfied Maria’s credentials: Bachelor Degree in Exercise Physiology from Ohio University Certified by the American College of Sports Medicine (ACSM) Personal trainer Athlete – soccer player, marathon runner, triathlete Please listen to the inaugural Becoming Elli podcast. We’d love to hear from you. You can leave a comment for us on the Becoming Elli website or on our Becoming Elli Facebook Page.
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Getting Past the Negative Voices - Women over 50 Becoming Elli

Getting Past the Negative Voices - Women over 50 Becoming Elli