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!

www.BecomingElli.com

Fit Strong Women Over 50 Podcast

Northeast Ohio

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Becoming Elli / Fit and Strong (Page 45)
Motivation in winter

Three Ways to Get Motivation in Winter

February 3, 2019
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Fit and Strong, Motivation

The first weekend in February in Ohio is about halfway through the winter. This is the time of year have to I look for ways to find more motivation to stay with my intentions of being fit, strong and healthy throughout the winter. I guess I blame the weather. Winter in Northeast Ohio usually means grey, overcast skies that blend into white and grey half melted snow. Most of the winter, my instincts are to get cozy on the couch with a good book/movie, a warm blanket and eat something with high calories, lots of rich food. When I fight that "instinct" and get out in the fresh air, get some exercise and engage some endorphins, I always feel tons better. If there are warm air and...

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Flourless chocolate cake

Flourless Chocolate Cake

January 31, 2019
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Fit and Strong, Recipes

Flourless chocolate cake? Really? There are times when you need a dessert or to be more specific, there are times when you need chocolate cake. January is a big birthday month in  my family (my brother and I are two days apart, birthday wise) and of course February brings Valentine's Day. This is a good cake for a sweetie who is trying to avoid flour and added sugar.  I don't think this falls completely into the healthy eating camp but it's a good try. I try to avoid sugar and often I avoid wheat. So trying to find a cake recipe can be tough. Here’s something I make when I need something that feels a bit celebratory. It’s easy and tasty and looks great.  The berries and...

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vegetable soup

Embracing Vegetables with a Delicious Vegetable Soup

January 26, 2019
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Fit and Strong, Food and Drink, Recipes

Vegetables are primarily carbohydrates (not a lot of fat or protein), but the fiber, flavor and undeniable vitamins in vegetables make them a "go-to" food choice for most people wanting a healthy diet. In 2019, we kicked off the Vegetable Challenge at the Becoming Elli Community with Jill's blog post and also talked about it in this week's podcast. We realize that trying one new vegetable a week - 52 new vegetables in 2019 - may be difficult for those who have been working on increasing vegetables intake for years, so we modified it a bit. Jill has found some vegetables that she has never tried before with purple Brussel sprouts. That is saying something, because she's adventuresome when it comes to trying new things! I'm planning on...

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How to work with your personal trainer

How to Work with Your Personal Trainer

January 24, 2019
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Fit and Strong, Fitness

I want to discuss how to work with your personal trainer. There's a lot of information on how to find a trainer. We discussed that with Brenda O'Hara in our interview with her on the Fit, Strong Women Over 50 podcast. But what do you do once you've found one? How to Work with Your Personal Trainer Once you've hired your trainer, you have to go to that first session.  It can be a bit intimidating so that's where some planning in advance helps. Be honest Be honest with your trainer. If you have injuries, be sure to tell him or her. There's no point in doing something that is going to hurt you. A good trainer should be able to work around any injuries and, in fact, can...

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Group Exercise Instructor Diane Reuther

January 22, 2019
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Fit and Strong, Podcast

Download | Play in New Window Please Subscribe: Apple Podcasts  (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS Group Exercise Instructor Diane Reuther talks with Jill McCauslin and Chris Brown about being fit as a woman over 50 in episode 26 of the Fit, Strong Women Over 50 podcast. Diane is a group exercise instructor and has been one since 1986. She's seen a lot of changes in the fitness industry and how instructors are trained and credentialed. Today, Diane teaches: Pilates (certified through SCW Fitness Education) Silver Sneaker (certified https://www.silversneakers.com/) Step class We discuss why some of us like step class and why others don't.  Diane explains that step a visual class, walk through the steps repeating the motions so that the class feels like a dance class. Some of the questions that we ask Diane is...

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Shoes, Sneakers and Boots

Avoiding Foot Problems: Shoes, Sneakers and Boots

January 19, 2019
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Fit and Strong, Fitness

Who knew that the shoes you wore as a teen or in your early adult life would have such a long lasting effect in the last half of your life? I sure didn't. Maybe your feet have not reacted to your choice of footwear as much as mine have over the years, but if your toes tend to curl inward, then you may know what I'm talking about. Years gone by I wore shoes that I wouldn't consider now: Flip flops on a summer day Espadrilles to work in my flower gardens Three inch heels on pumps every day for work Cute boots (never mind the treads) for winter As a teen in the 70's, I would balance on top of crazy high wedges hiding underneath my...

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Reading to Reduce Stress

Reading to Reduce Stress and How to Find a Good Book

January 17, 2019
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Fit and Strong, Mental Health

I think reading to reduce stress is a great idea. Shortly after my husband died, I met frequently with a bereavement counselor that the hospice service provided to me. She was helpful to me and made a difficult time a bit better. Being a person who loves to research things, I asked her if there were any books she thought I should read. She thought about it and suggested The Year of Magical Thinking, Joan Didion’s book about the death of her husband. I had already read that and so the counselor thought about it and said, “well, just read a mystery book.” That made me laugh and I said I can do that. We’re always talking about ways to improve our health and our fitness. Of...

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Developing Core Strength

January 12, 2019
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Building Muscle, Fit and Strong

Winter is strength building time and to me, that means working on core strength. This is particularly important to women over 50 who want to improve balance, reduce injuries and build a base. I became more familiar with this concept a few years ago when I had an angry piriformis muscle. Until that happened I had never heard of that little muscle that runs overtop of the sciatic nerve in the glutes. The piriformis muscle helps to make your foot rotate out to the side. If you overwork that little piriformis muscle by having it do the work that your three glutes should be doing, it may become inflamed. Weak hips or weak glutes mucles were responsible for my problem. These muscles are the gluteus maximus, gluteus...

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2019 Resolutions: One New Vegetable a Week

January 10, 2019
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Fit and Strong, Food and Drink

Now that it’s the new year, we’re all talking about goals and resolutions. I’m looking for easy to make changes. In our podcast episode, Setting Goals for the New Year (episode 25), we discuss some simple changes we can make to our lives, such as add another vegetable to each meal or drink more water. I always need to drink more water so that’s a good one for me to do. I could probably add more vegetables to my diet so that might be a good one for me to work on too. One way I can do that is to take the "one new vegetable a week" challenge. One New Vegetable a Week Challenge Now that goals are on our minds, Chris and I decided it...

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Setting Goals for the New Year 2019 fit strong women over 50 podcast

Setting Goals for the New Year Podcast

January 8, 2019
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Fit and Strong, Podcast

Download | Play in New Window Please Subscribe: Apple Podcasts  (iTunes) | Google Podcasts | Android-Google Play | Stitcher | Player FM | Castbox | Tunein | Spotify | RSS In podcast episode #25, Jill McCauslin and Chris Brown discuss their intentions for 2019 for exercise, healthy eating and mental focus. During episode 25 of the Fit, Strong Women Over 50 Podcast they discuss setting goals: Heart Rate Training Techniques: MAF Technique Go slow to gain speed and heart rate zone charts. Fitbit, Polar, Wahoo wearable trackers. Signing up for races: Strength training and group exercise - Consistency over Intensity. Challenge yourself with increasing distance or increasing frequency. Vegetables -V8 or V9, avoiding prepared foods, food prep, inflammatory foods, eating without TV, computer, phone or other distractions My Fitness Pal tracking Spark People Restorative Yoga Meditation Sleep Let us know your challenges and goals for 2019 by calling our...

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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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