Welcome to Becoming Elli

We want to be like Elli because she was the Norse Goddess of Aging who beat Thor in a wrestling match. We want to be like Elli, fit and strong as we age
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Monday - Friday working out
Saturday - Sunday and eating right!

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Fit Strong Women Over 50 Podcast

Northeast Ohio

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Strength Training Guidelines

Strength Training Guidelines

July 14, 2022
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Building Muscle, Fit and Strong, Work Outs

We’ve talked a lot about strength training guidelines for adults on our podcast. I thought I’d provide a quick recap of those guidelines and give you some ideas on how to get in quality strength workouts. Strength Training Guidelines According to the American College of Sports Medicine (ACSM), healthy adults should perform strength training at least twice a week on non-consecutive days. Each session should include 8 to 10 repetitions that stress each of the major muscle groups or 10 to 15 repetitions for those who are older and frail. If you go with longer repetitions, you’ll use lighter weight. You can certainly train more than twice a week but you want to make sure you cover all of the major muscle groups at least twice a week. So,...

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Daily Habit Change with Colette Harris be

Daily Habit Change with Colette Harris

July 12, 2022
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Fit and Strong, Motivation, Podcast

Episode 110 Download | Play in New Window Please Subscribe: Apple Podcasts  (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In episode 110. Jill and Chris talk with Colette Harris about how she transformed her health and body with nutrition and lifestyle changes. After she was diagnosed with Lipoedema and Fibromyalgia, Colette searched for recovery beyond pain medications. She made a series of daily habit changes over the course of several years to eliminate refined carbohydrates and sugar. She tells about her experience in reducing inflammation, eliminating pain and finding a healthy lifestyle. "Making small habit changes each day add up to BIG change." Colette is a health coach who lives in Lochwinnoch, Scotland and helps others with sugar detox and lifestyle transformations. She was in the U.S. Navy Reserves and enjoys traveling the world. We discuss Daily Habit...

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cabbage and onions in the instant pot

Instant Pot – Cabbage and Onion

July 10, 2022
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Fit and Strong, Food and Drink, Recipes

I should start by saying I love a cabbage and onion mixture! It's been a while since I pulled out the instant pot and used it to cook anything. The other day I noticed I still had a lot of little onions and a big cabbage that had been sitting in the refrigerator since the last grocery shop. I hate it when I spend good money on fresh produce and then let it get into old produce! The flavor is always compromised. I decided to saute the onions in a bit of olive oil. They were small onions, about golf ball size, so I just peeled and cut in half before lightly sauteing. Then I rough cut the cabbage in both directions and thru it into the...

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Differences Between Dynamic and Static Stretching

Differences Between Dynamic and Static Stretching

July 6, 2022
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Building Muscle, Fit and Strong

In our podcast episode with Carol Simpson, she talks about dynamic and static stretching. She commented that you often see runners at the beginning of a race doing static stretches when they should be doing dynamic stretches. Shortly after that episode, I went to my gym and they had a flyer out entitled Flexibility Guidelines for Seniors. I really hate applying guidelines for seniors to me but there was some useful information, mainly describing the differences between dynamic and static stretching. Dynamic Stretches Dynamic stretches involve movement. You move your joints and muscles so they go through a full range of motion. These stretches should be done before a workout to warm up the muscles. Sometimes dynamic stretches are movements that mimic the movement of the exercise. That’s why...

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