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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Fit Strong Women Over 50 Podcast

Northeast Ohio

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Becoming Elli / Building Muscle
Bone Health with Dr. Lisa Moore 187

Bone Health with Dr. Lisa Moore

September 23, 2025
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Building Muscle, Fit and Strong, Podcast

187 - Bone Health with Dr. Lisa Moore Download | Play in New Window Bone health is a topic that affects so many women, especially as we move through midlife and beyond. In this episode, we’re joined by Dr. Lisa Moore, Doctor of Physical Therapy and founder of Brick House Bones®. Lisa’s mission is to help people with low bone density or osteoporosis rebuild confidence, strength, and resilience—so they can keep doing the things they love with the people they love. Dr. Moore is trained through BoneFit™ and the Institute of Clinical Excellence in bone health exercise. She blends the latest research with yoga, strength training, and mindful movement to help women strengthen their bones safely. She also offers a program called Journey to Fracture-Proof, which provides practical,...

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changing habits

Changing Habits: Making One Change at a Time Works Best for Me

September 2, 2025
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Building Muscle, Fit and Strong

Have you ever tried to lose weight, gain muscle, add some new habits, quit bad ones, exercise more and meet all your goals at once. To me, that's overwhelming! When I first started my journey to better health in 2007, I felt like I had to change everything at once—my eating habits, exercise routine, sleep, and even my mindset. It seemed overwhelming and unattainable. For years, work and family responsibilities had been my top priority. Once my kids were grown and off to college, I suddenly had the space to focus on myself, but I wasn’t sure where to begin. Finding Structure and Accountability One of my first steps was joining Weight Watchers. Looking back, I think the real benefit wasn’t  about counting points—it was the consistency of showing...

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Strength Training for Women Over 50

It’s Never Too Late to Get Strong: Strength Training for Women Over 50

July 15, 2025
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Building Muscle, Fit and Strong, Fitness, Work Outs

I'll be honest with you – when I first walked into a gym at 52, I felt completely out of place. All those young people lifting heavy weights, grunting and sweating, while I could barely figure out how to adjust the seat on the leg press machine. But here's what I wish someone had told me back then: strength training for women over 50 isn't just possible, it's one of the best gifts you can give yourself. Why Your Body is Actually Ready for This Let's talk real talk for a minute. After 50, our bodies start losing muscle mass faster than we'd like to admit. It's called sarcopenia, and it's not just about looking good in clothes (though that's a nice bonus). We're talking about maintaining...

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Benefits of Squats

The Benefits of Squats

November 5, 2024
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Building Muscle, Fit and Strong, Work Outs

I know there are benefits to doing squats. I end up doing a lot of squats though I don’t really enjoy them. They’re just not a fun exercise, at least I don’t think so.  I find them to be challenging and it’s hard to see progress. If you’re lifting weights, you can tell when you’re getting stronger but that isn’t as evident with squats. So why do squats? One of the biggest advantages of squats is their ability to build lower body strength. Strong legs are essential for everyday activities like walking, climbing stairs, and lifting objects. Squats not only build muscle but also increase functional strength, which translates to better performance in sports and day-to-day tasks. Additionally, squats help strengthen your core muscles, which improves...

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Strength Workout developed by Artificial Intelligence

Strength Workout developed by Artificial Intelligence

May 18, 2024
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Building Muscle, Fit and Strong, Work Outs

Wondering what a strength workout developed by artificial intelligence might look like? I've been dabbling to figure out ways to use artificial intelligence in my everyday life, so I asked Google Gemini to make up a workout. Here was the prompt: create a 20 lb kettlebell and 15 lb dumbbell workout plan designed for a middle-aged woman to build strength in the core, upper body, and lower body. Include a detailed warm up routine and specific stretches for the cool down. Several caveats before you read further. This does NOT replace the advice of a real personal trainer. AI merely searches different websites and compiles information. It doesn't consider the real person you are and/or take into account your goals, strengths, injuries or hang ups. It's just a...

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Building Strength at the Gym

Building Strength at the Gym

November 7, 2023
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Building Muscle, Fit and Strong

I think it’s time for an update on how I’m doing building strength at the gym. In early September, I resumed going to my gym. I wrote a post about deciding to return to my gym and what I was doing. It’s now early November so a two month check in is a good idea, I think. I’ve been working with a trainer twice a week. I decided that it was worth it to me to spend the money on personal training because it forces me to actually go and do a full workout. I know that when I’m left to  my own resources, I tend to think, “oh that’s good enough” and don’t do the extra set or knock off before doing all of the...

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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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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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Find Your Tribe with Jone Carpenter - 104 BE

Find Your Tribe with Jone Carpenter

April 12, 2022
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Building Muscle, Fit and Strong, Podcast, Work Outs

Episode 104 - Find Your Tribe with Jone Carpenter Download | Play in New Window Please Subscribe: Apple Podcasts  (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS 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...

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Becoming Elli is for women over the age of 50 who are focused on healthy living and getting fit. We discuss fitness, nutrition, and ways to age gracefully. Our mission is the same as our podcast: to become (and stay) Fit Strong Women Over 50.

Chris Brown & Jill McCauslin

BecomingElli @ gmail.com

Northeast Ohio

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