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.
Rock Climbing and Yoga with Carol Simpson
In episode 109, Jill and Chris speak with Carol Simpson. Even at well past 70, she continues to rock climb and practice yoga.
She's overcome several health issues and is an inspiration to many women over 50.
More info at our website: Becoming Elli.
Say Yes - The Amazing Adventures of Deirdre Hewitson
In episode 108, Jill and Chris talk with Deirdre Hewitson, who says ‘yes’ to pretty much any opportunity or adventure that comes her way.
Deirdre Hewitson is a freelance photographer, editor, and writer who lives in Cape Town, South Africa. We learned about her because one of our Becoming Elli members (who lives in Norway) posted that Deidre is her hero.
Over the years. Deirdre has taken up scuba diving, bicycle racing, water skiing, paragliding, white water rafting, and running. Now, at 61, and about ten marathons later, she has added trail running, climbing, hiking and yoga to the mix of regular activities.
"Say yes more often than you say no, and try pretty much everything at least once – ‘pretty much’ because some things – those that will harm you – aren’t worth trying." These are the words Deirdre lives by.
Links at our website show notes: Becoming Elli
Bicycling All 50 States with Joyce Guenther
In Episode 107, Jill and Chris talk with Joyce Guenther who has ridden her bicycle in all 50 states of the USA.
Jill met Joyce in high school and they ended up at the same college together. Years later they reconnected on Facebook.
Joyce has completed bike rides in all 50 states and has turned her attention to Europe. She is a member of our private Becoming Elli Facebook Group.
Her education was in the sciences. She worked in business for many years and then ran her husband’s medical office. She lives with her husband in central Ohio and has two adult daughters.
Joyce is also very active with the Red Cross and getting people to donate blood. She hosts blood drives and has been donating blood since she was in college. https://www.redcrossblood.org/
How she got started Training for the bike trips Logistics of the rides Advantages of organized tours How she eats during the rides Links to rides mentioned at this link on the Becoming Elli website.
12 Tips to Get More Protein
In episode 106 Jill and Chris discuss the importance of protein in the diet, especially for women over 50. They offer12 different ways to get more protein in your diet.
When doing meal planning first figure out the proteins, then adjust for the veggies. Precook protein in a crockpot so you have a lot available ahead of time. Refrigerate to add to other meals. Precook quinoa when doing meal prep. Easy to sneak it into soups, salad, other meals. 20 grams of protein per serving If you are avoiding dairy use plant protein soy- based proteins like tofu tempeh lentils and beans When making a vegetable salad add in chickpeas kidney beans black beans quinoa even tuna Add sardines to your fish choices. Sardines make a great addition to tuna salad here is another recipe for sardines When you sit down to eat, start with eating your protein first Add Greek yogurt to your breakfast routine or dessert. Fage Greek yogurt 0% milkfat has 20 grams of protein in a serving Consider breakfast with eggs instead of cereal Use protein powder in smoothies Orgain is available on Amazon or at Costco with many choices of flavors. Great for smoothies adding into coffee as a creamer. Protein bars dash keep them handy for when you might miss a meal link to episode #38 Try this protein oatmeal ball recipe Go to https://www.becomingelli.com for more.
Hormone Health and Menopause with Karen Martel
Karen Martel is a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert.
Karen is the host of the top-rated women’s health podcast The Other Side of Weight Loss where she helps women to unlock the mysteries of female fat loss and hormone imbalance.
After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s hormone health and weight management. Karen’s passion lies in helping women balance and optimize their hormones in peri- and post menopause and breakthrough weight loss resistance.
Additional information at https://www.becomingelli.com/hormone-health-and-menopause-with-karen-martel
Find Your Tribe with Jone Carpenter
Originally from rural southeastern Ohio, Jonella Carpenter, known as Jone, is both a mother and grandmother. She can often be found walking, running, or hiking in her local parks in all kinds of weather. Her attraction to the outdoors started when she was a kid (even the outdoor chores were fun for her) and grew as she became an adult.
In 2008, a friend suggested that Jone run a half marathon, and though she didn’t know what she was in for, she has never been afraid of a challenge. She toed the blue line of the Akron Marathon on a crisp September morning without training, and though she crossed the finish line three hours and forty-five minutes later, she couldn’t walk for days.
Needless to say, she learned quite a bit during that first race! Since then, Jone learned more about how to train, fuel her body, and stay motivated even when times were tough. As a breast cancer survivor, her body has been through significant changes but continues to be a way to explore nature, connect with friends, and challenge herself in a variety of ways. She even overcame a life-long fear of water to learn to swim in her 50s.
Among her friends and running buddies, Jone is known for always saying yes to any adventure (even the cold, muddy ones) and can often be found encouraging others (even strangers she’s met along the way) to keep moving. Through the miles, boot camp classes, swim lessons, and other adventures.
One key point of advice to women over 50 who want to be fit and strong: Find Your Tribe. Jone ran informal groups of friends calling themselves the Towpath Turtles or BCB - the Bad Choice Babes and works out at a gym where the group exercise inspires her.
During this episode we talk about:
Running races and training Finding a group of like-minded friends, Finding Your Tribe Lifting weights and cross training Her experiences with breast cancer and running shortly after her mastectomy Reframing your attitude to "I GET to do this" instead of "I HAVE or I SHOULD" Learning to swim in her 50's How she listens to her body Keeping muscle and protecting bones Group cooking Watching macros (using protein powder as a creamer) More at Becoming Elli website.
Love this podcast!!
I have been addicted to this podcast since I found it. It is so informative and enjoyable. Chris and Jill are very inspirational and have the most interesting, and motivational guests. I have learned so much from each episode. My health and fitness journey has been propelled forward by listening to this podcast!
I’m so glad that I discovered this podcast 3 weeks ago. I’ve listened to every one of the shows within 3 weeks, and thoroughly enjoyed each one. Each podcast is full of great information for those of us that are 50+ and into health & fitness. Actually, each show contains great information for people of all ages. I learn something new each time I listen to an episode. Great job Chris and Jill.
Love the topics- Women and getting fit
Love the most recent interview with Karen Martel about hormonal imbalance. Would love more shows around this complicated topic.