Category: Podcast (Page 15 of 21)

The Perfect Balance with Pam Sherman

May 26, 2020 / Chris Brown / 3 Comments

The Perfect Balance with Pam Sherman – Episode 59

In episode 59 of the Fit Strong Women Over 50 podcast, Jill and Chris talk with wellness specialist Pam Sherman about she stays fit and strong and how she helps others become fit and strong.

Pam Sherman has been involved in fitness/wellness as a coach and trainer for more than 20 years. Now, she is the CEO and founder of The Perfect Balance, a seven time author, an international motivational speaker, and a coach.

Her mission is to help women take better care of themselves and their health. Pam empowers women to lose weight and gain confidence. She wants to help every woman feel GREAT in their own skin!

After getting hit by a car and only having minor injuries, Pam is more passionate than ever about spreading the word of self-care. Her tagline is your health is your greatest wealth.

During this episode we discuss:

What she means by perfect balance
How she recovered from the car accident that happened while running
Her goal of doing pull-ups
What she suggests especially for women over 50
Her YouTube channel with short workouts
The seven books/workbooks she authored about nutrition and weight loss
The BAS Big Ass Salad that she prepares every day

Pam describes how she trained herself to do pull ups in this podcast episode.

Links
The Perfect Balance Guru Website https://www.theperfectbalance.guru/
Instagram: https://www.instagram.com/perfectbalanceguru/
Facebook: https://www.facebook.com/perfectbalanceguru/

Books
All of Pam Sherman’s seven books on Amazon!
21 Days to a Leaner & Healthier You: Small, Easy Changes to Help You Look and Feel Better
The Perfect Balance Workbook: A Journey to a Healthier You!
The Perfect Balance Plan – Healthy Living Guide: No-Nonsense Wisdom for Better Health Kindle Edition
The Perfect Balance Plan – Rules for Weight Loss: No-Nonsense Wisdom for Long-Term Success

Intermittent Fasting with Gin Stephens

May 12, 2020 / Chris Brown / 1 Comment

Intermittent Fasting Lifestyle with Gin Stephens – Episode #58

In episode 58 of the Fit Strong Women Over 50 podcast, Jill and Chris interview Gin Stephens about her experiences with a intermittent fasting lifestyle. Gin Stephens is the author of Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle.

Gin has been living the intermittent fasting lifestyle since 2014. This lifestyle shift allowed her to lose over 80 pounds. She has launched her intermittent fasting website, four Facebook support groups, four self-published books, and two top-ranked podcasts—Intermittent Fasting Stories and The Intermittent Fasting Podcast.

Her newest book, Fast, Feast, Repeat will be available in June 2020.

Gin graduated from the Institute of Integrative Nutrition’s Health Coach Training Program in 2019. She earned a Doctor of Education degree in Gifted and Talented Education (2009), a Master’s degree in Natural Sciences (1997), and a Bachelor’s degree in Elementary Education (1990).

In today’s podcast we discussed:

How does intermittent fasting work with weight loss?
Intermittent fasting and maintaining a weight loss
Recommendations for starting intermittent fasting
What to eat while you’re practicing intermittent fasting
How certain flavored beverages can interrupt a clean fast
Strength training, running and cycling with intermittent fasting

Fast. Feast. Repeat. on Amazon
Gin Stephens Website
Follow Gin on Instagram

Click here for more on our Becoming Elli website about Intermittent Fasting and Dawn Maloney’s experiences with intermittent fasting.

Improve your healthy immune system Dr. Victoria Shaw BE

Improve Your Healthy Immune System with Dr. Victoria Shaw

April 28, 2020 / Chris Brown / 4 Comments

Improve Your Healthy Immune System – Episode 57

In Episode #57, Jill and Chris talk with Dr. Victoria Shaw about self care to help you improve your healthy immune system. This episode is particularly helpful and timely since we are in the middle of the the COVID-19 pandemic.

She has an extensive educational background:

Dr. Shaw received her Doctorate of Nursing Practice from Case Western Reserve University, her Master of Science in Nursing from University of Wisconsin-Madison, and her Bachelor of Arts from Pennsylvania State University. She also has additional credentials and certifications from the Institute for Integrative Nutrition, Cornell University, Princeton Biofeedback Center, and the Center for Mind Body Medicine… among others. As a nurse practitioner, health and wellness coach and a facilitator of compassionate change, Dr. Shaw combines cutting edge, evidence-based science with time honored wisdom to help her clients feel better, sleep better and relieve bothersome symptoms…

During this episode we discuss:

What is the immune system?
The effects of stress on a healthy immune system
How can we improve the health of our immune system?
How can we improve our sleep?
Insights into food sensitives and food allergies.
The differences between mindfulness and meditation
How they improve the immune system
How to get some mindfulness into your day if you don’t have a mindfulness practice
We talk about how to eat right, avoid stress, and ways of getting good sleep:

Dr. Victoria Shaw has prepared this 4 page PDF handout to download: Self Care to Improve Your Immune System.

You can find her online at her Facebook Coaching and Consulting page.

Some of the links mentioned during this episode for practicing mind body exercises: HeartMath an app that usually costs for $30 for access, is currently available for free due to COVID-19. It helps to better manage stressful emotions and Increase resilience. You can learn more about the science behind HeartMath here.

Her mentor is Richard Miller who has several iRest videos available here:
20 minutes 27 minutes 35 minutes 1 hour 46 minutes

Staying Fit and Strong in Isolation

April 14, 2020 / Chris Brown / 0 Comments

Jill McCauslin and Chris Brown in Staying Fit and Strong in Isolation – Episode 56

We’re still in the stay-at-home program due to the Covid-19 virus, so we thought we’d check in with our listeners on how it’s going.

Jill McCauslin (left) and Chris Brown (right) discuss staying fit and strong in isolation during the COVID-19 stay at home time.

We talk about:

Being at home
Separated from family
Maintaining social relationships
Eating
Exercise
Going outside
Effects of Isolation
What we’re doing to stay fit and strong
Keeping things in perspective

Please contact us with your tips and tricks for dealing with this in isolation. We’d love to hear from you!

We know that our listeners are doing a variety of things to continue their fitness.

You can email us at Jill@becomingelli.com or Chris@becomingelli.com. Leave a comment below this post or even give us a call! You can leave a voice mail at 330-970-6662.

Although this is a shorter than usual podcast, we wanted to keep in touch during this difficult time. Staying isolated physically doesn’t mean we can’t connect online. Please consider joining our private Facebook group. We’re planning a zoom call later this week. If you’re interested, please take a few minutes to stay connect when we talk about fitness, strength and good health.

Emotional Eating During the C with Cassie Christopher B

Emotional Eating During the COVID-19 Crisis with Cassie Christopher

April 7, 2020 / Chris Brown / 0 Comments

Emotional Eating During the COVID-19 Crisis with Cassie Christopher – Episode 55

In Episode 55 of the Fit Strong Women Over 50, Chris and Jill speak with guest expert Cassie Christopher about emotional eating during COVID-19.

She is a Registered Dietitian who has helped hundreds of women overcome emotional eating, so they can focus on the people and things that are really important to them.

With a background in using genetics and lab data for chronic disease prevention, Cassie is also a behavior change expert who knows what it takes to make changes that will last. Cassie is from Seattle, Washington, USA.

We discuss:

What are the different emotions that cause people to want to eat?
Advice for those living with children or even adult children
How to avoid emotional eating while we’re at home with a lot of food nearby.
What’s the difference between doing some emotional eating sometimes and having an eating disorder?
Practicing self compassion
What to do instead of eating
Free support using the Headspace app during COVID-19 https://www.headspace.com/covid-19
Quick protein options: canned tuna, chicken, beans, hard boiled egg
Planning the day in advance

In addition, Cassie offers a free guide: Cut emotional eating in half by balancing your blood sugar! which is available at www.CassieChristopher.net/free. Full disclosure: you will need to provide your email address and will be signing up for her email list when you download the guide. The free guide is in editable PDF format, meaning that you can type in your food plan into the format and print it out, which can be quite helpful.

To follow Cassie on Facebook: https://www.facebook.com/CassieChristopherRD/

Please consider joining our private Facebook Group for added support and community during this worldwide crisis. Let us know how you are doing by email chris@becomingelli.com or leave us a voice mail at 330-970-6662.

Healthy Benefits of Orthopedic Massage with Joanne Hagy

March 24, 2020 / Chris Brown / 0 Comments

In episode 54, Jill and Chris interview Joanne Hagy about the healthy benefits of orthopedic massage. Joanne is a licensed massage therapist, the owner of Orthopedic Massage and Wellness and has over 20 years experience in massage therapy as well as sports medicine.

She spent the first 8 years of her career working in an orthopedic physical therapy clinic as an athletic trainer, soon combining massage therapy into her treatment protocols.

Joanne then solely began focusing on her massage practice and teaching massage where she was co-owner of The School of Orthopedic Massage and Bodywork in Ann Arbor, Michigan for 4 years. She relocated to Hudson, Ohio in 2014, where she resumed a successful massage practice.

In podcast episode 54, we discuss:

What is orthopedic massage?
How is it different from regular massage?
What are the healthy benefits of orthopedic massage?
How do we find a good massage therapist? What questions should we ask?
Is any particular sport or activity more likely to cause injury?
Why do we get injured after exercising or working out?
What advice do you have for us women over 50 to avoid injury?
What should we be doing that we’re not?

To find out more about Joanne Hagy, visit her website: Orthopedic Massage and Wellness at https://www.orthopedicmassageandwellness.com

Veggie Delight – Exploring Bitter Greens, Dressings and Soup Recipes

March 10, 2020 / Chris Brown / 0 Comments

Veggie Delight – Bitter Greens, Dressing and Soup Recipes – Episode 53

In episode #53 of Fit Strong Women Over 50, Chris Brown and Jill McCauslin discuss various ways of getting more vegetables into their meals every day.

Some of the recipes that we discussed in this veggie delight podcast episode include:

Veggie blender dressing – yellow squash, carrots with liquid of olive oil, lemon juice and apple cider vinegar.

Cabbage soup – cabbage, carrot, onion, celery, diced tomatoes, green beans, stock. Freeze for later. Add beans and greens with oregano or cooked chicken or sauteed zucchini or kale or potatoes to create variations for lunch or dinner. Taco seasoning with black beans makes a TexMex.

Cowboy Caviar – chop up raw veggies. Black beans, black eyed peas and corn. Three colors of pepper. Diced red onion. Chopped avocado. Olive Oil, lime juice and apple cider vinegar. Cayenne pepper if you want more kick.

Bitter greens – arugula, dandelion greens. Buy at the grocery store. Used in a salad but not a whole salad. Add into a mixed greens salad. Packed full of nutrients and good for the digestive system.

Bitter melons – Diane Reuther bought these from an Indian food grocery store. They are spiny on the outside. She cut it length wise. It’s white or red inside. Scoop out the seeds. Par boil it to stay crunchy in a stir fry with onions and carrots. Add soy sauce and a little maple syrup. Good for your immune system. (Diane Reuther says she didn’t care for it.)

Riced or noodle vegetables. Riced cauliflower – buy already riced or use a grater on a head of cauliflower. Green olives recipe.

Cauliflower crust for pizza – Many in store cauliflower crusts use rice flour – still prepared foods that may have ingredients you may not want. In search of the best recipe.

Adding coconut milk to riced cauliflower – Jill tried it and it was delicious.

How can we make this taste better? Is it only an acquired taste? Or can someone tell us how to make them more tasty? Leave a message on 330-970-6662 or post on the comment section.

#bitterchallenge #cauliflowercrust #souprecipeswithvegetables #bitterchallenge to our listeners

Sustaining Weight Loss using Vegan Eating & Intermittent Fasting

February 25, 2020 / Chris Brown / 0 Comments

In episode #52, Dawn Maloney is interviewed about sustaining her weight loss. Dawn is wife, mother, realtor, and mostly vegan intermittent faster.

With 130 pounds fluctuation between her highest adult weights, Dawn needed to find a sustainable eating and movement lifestyle to help her consistently live a healthy life.

Through intermittent fasting, plus a nearly 100% vegan lifestyle, she has finally found the balance she wanted.

Topics and resources we discussed:

Lifetime of dieting started right after high school.
She started a vegan way of eating in 2016-early 2017. She lost weight but stalled after a while. After starting intermittent fasting in November 2019, she is doing well with that.
Feels better with a plant-based diet.
Changing her diet and losing weight helped to eliminate her problems with prediabetes.
Chef AJ
John Pierre
Delay, Don’t Deny by Gin Stephens
Dr. Jason Fung on Twitter
Jill’s book review of The Obesity Code (written by Dr. Jason Fung)
Life Fasting Tracker

Recipe: Making Rice or Grains in the InstantPot

4 cups of rice and lentils (or the grains you want to use)
5 cups of water

Cook for 15 minutes in the instant pot. This makes enough for several meals so good for meal prep days. She likes to put the rice or grains over greens and eat with with salsa and beans

Dawn holds a pair of pants that she used to wear.

To reach Dawn:
Website: Dawnsold.com
Facebook: www.facebook.com/dawnsmile
Instagram: www.instagram.com/therealdawnmaloney

On The Ball with Tennis Expert Gyata Stormon – Episode 51

February 11, 2020 / Jill McCauslin / 0 Comments

In episode 51 of the Fit Strong Women Over 50 podcast, Chris and Jill continue to explore the different ways that women over 50 find to be fit and strong. In this episode, we talk with Gyata Stormon, tennis coach, author, and yoga instructor. Gyata is the author of the recently published On the Ball: Doubles Tennis Tactics for Recreational Players.

Currently living in upstate New York, Gyata has lived all over the world. Dealing with health and fitness in different places gives her a unique perspective on how the Becoming Elli community might benefit from tennis and yoga.

Gyata gives us advice on how to begin playing as adults and WHY we should consider starting to play. If you played when you were young or never played at all, Gyata believes we can learn to play tennis and enjoy it. She sees tennis not only as a way to stay fit but to have social connections and mental exercise.

We discuss:

How to stay fit and strong playing tennis
How to avoid injury
The difference between singles and doubles in tennis
Her philosophy on coaching
Gyata’s travels around the world and how this affected her sport
Yoga
Staying motivated
Eating paleo

Gyata shared with us some insights about overcoming breast cancer and mental health issues. She discussed how playing tennis, practicing yoga, modifying her diet, and maintaining healthy relationships keeps her moving forward.

During our conversation, Gyata described some of her favorite “go-to” foods. She talked about nut breads, including cashew bread. She also describes how she makes sprouts.

Links and how to reach Gyata Stormon

website: www.ontheballbook.com

Facebook: Gyata Stormon

Instagram: Gyata Stormon

Email ontheballbook@gmail.com

Amazon: On the Ball

Cashew bread recipe that Chris is going to try
(Note that Jill is hoping to be invited over for a cup of tea and a slice of this bread.)

Getting and Staying Fit After 50

January 28, 2020 / Chris Brown / 3 Comments

In episode #50, Jill and Chris discuss what it takes to stay fit and strong after 50. We talk about eating habits, exercise routines and finding the motivation to get and stay fit.

In this episode we interview each other about:

What it takes to not gain the weight back after losing it
Favorite meals and go-to recipes
Timing of meals
Style of eating
Favorite exercise routines
Increasing happiness
Things we’ve learned from the experts
What foods we avoid
How to stay motivated

We invite readers and listeners to let us know what works for them: leave a comment below, email us at chris@becomingelli.com or jill@becomingelli. If you prefer to leave a voicemail, call 330-970-6662. We appreciate our Becoming Elli community!

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