Category: Podcast (Page 19 of 21)

Coping with Holiday Stress Podcast with Marsha Friedman

November 13, 2018 / Chris Brown / 1 Comment

Episode #21 of the Fit, Strong Women Over 50 Podcast

Today Jill and Chris discuss coping with stress with Marsha Friedman. She works out 6 days a week at Planet Fitness – alternating between aerobics and weight training. Her goal is to keep the “Grandma arms” – loose skin dangling from the triceps – at bay, permanently!

She is currently a Leadership and Personal Development Coach who is passionate about guiding individuals to their full potential. As a coach, she helps her clients find the spark to ignite their own fires.

In Podcast Episode 21, Marsha shares many excellent techniques on how to cope with holiday stress:

Deciding how you will take care of yourself (great suggestions!)
How to embrace the emotions (and how to manage your mood when you need to)
The who-how-when of accepting help to improve your stress levels
Managing Expectations of the things that cause holiday stress: Food, Family, Finances, Fun and Friends

Marsha has a broad range of business experience from finance to customer service and from operations to organizational development.

Marsha is also a devoted mother and step-mother of four… and a grandmother of nine.

As someone who has dealt with a variety of challenges over the years, Marsha has the grit and determination not to let anything stop her.

Because she has rebuilt her credit, rekindled her spiritual life, raised successful independent children, reestablished her career, and reclaimed love again (and again) she is known as the Comeback Queen.

In addition, Marsha has offered a free 30 minute consultation to the listeners of our podcast. For a download checklist quiz, a more detailed explanation of her stress busting techniques and more information about the consultation, visit the website page that she set up, just for us!

Contact information for Marsha:
email: marsha@consultmef.com
website: www.consultmef.com
webpage for this podcast: http://consultmef.com/holidaystress

Janet Palcko: Pilgrim on the Camino de Santiago

October 23, 2018 / Jill McCauslin / 5 Comments

In the spring of 2018, Janet Palcko took the epic journey of her lifetime when she walked the Camino de Santiago in Spain. The Camino is a pilgrimage to the cathedral of Santiago de Compostela in northwestern Spain, where it is said that the remains of Saint James the Apostle are buried.

In episode 20 of the Becoming Elli Podcast, Jill and Chris talk with Janet Palcko about her incredible journey. Janet hiked for at least 800 kilometers (about 500 miles) in about six weeks.

The Camino de Santiago is not just one route. Thousands of pilgrims left their homes throughout the Middle Ages and followed roads all across southern Europe. Those paths all come together like branches of a tree and arrive at Santiago. Today, thousands more people walk those same routes each year. Some walk for spiritual reasons, others for physical or adventure challenges. They are all considered Pilgrims along The Way.

Janet reminds us that people have been making this pilgrimage for several centuries and today’s pilgrims follow the path of earlier ones.

One of the longest and most traveled routes is the Camino Frances, so named for the starting point in Northwestern France. Janet started her hike in France, crossed over the Pyrenees and then hiked across all of northern Spain. She did this while carrying everything she needed in her backpack.

Janet describes the different places she saw and the variety of people she met. She tells how she managed to sleep along the way, eat meals, and enjoy her pilgrimage. She also shares how she trained for this trip of a lifetime and how she prepared for it.

Janet Palcko certainly embodies the Becoming Elli spirit. She’ll make you think that hiking for six weeks is a great idea and that we should all go on this pilgrimage.

You can check out the whole trip and over 600 photos at www.polarsteps.com. Create an account (I used my Facebook account for a quick and easy login) and then search for Janet Palcko. It’s definitely worth checking out. You can also install the polarsteps app on your phone and check it out that way.

How We Ran a Half Marathon

October 9, 2018 / Chris Brown / 5 Comments

In podcast episode number 19 of Becoming Elli, Jill and Chris discuss how they ran a half marathon. Today’s podcast covers before, during and after the 13.1 challenge.

In this podcast you’ll hear:

Our preparation:

Running plans leading up to it
The expo
Our cross training plans
Shoes
Practice fueling
KT tape

The actual race on Sept 29, 2018 in Akron:

The Course
Waterstations

What we did afterwards:

Fuel: Chocolate milk and banana
ice bath
What didn’t work

Are you planning a challenging race in the near future?

Let us know by sending an email to Jill@becomingelli.com or Chris@becomingelli.com so we can connect with you. Or join our Facebook Group.

Staying Fit through Running with Loretta Harland

September 25, 2018 / Chris Brown / 1 Comment

Podcast #18 of Becoming Elli where fit and strong women over 50 inspire and encourage each other.

Loretta Harland has completed 21 marathons, qualified twice for Boston and was on a winning 8-person relay team (all women) for the Burning River 100.

“Being fit and feeling healthy means everything as far as our happiness everyday and hopefully adding some longevity to our lives.”

Staying Fit through Running

She started running in high school, but it was in her 20’s that she started challenging herself to run longer distances.
Loretta ran her first marathon when she was in her 30’s. Now that she is in her 50’s, she is competing in triathlons (swim, bike, run.)

In June, she won her age division, in her first Olympic distance triathlon (swim 1500 meters, bike 24.9 miles, run 6.2 miles.) In August, she completed the Ironman 70.3 in Delaware, Ohio, (more than twice as far.)

“I learned this the hard way… you might think that after a half marathon or even greater distance like an ultra marathon, you should just rest, prop your feet up on the couch, but the best thing you can do is keep moving.”

In podcast #18 she shares:

How she trains
Why she keeps running
What motivates her
What steps she takes to keep her from getting stiff and sore
How she keeps things fun

About Loretta Harland:

Loretta plans to run long distances, play tennis and compete in triathlons into her mid to late 50’s and beyond. Her plan for aging gracefully is to keep active, eat as healthy as possible, challenge her brain by learning new things, and let go of stress.
In her professional life, Loretta Harland, PMP is the founder of PM Trailblazer. It is a company that specializes in training and coaching professionals, managers, and executives in project management, product development, and more. Throughout her career she’s worked with, coached and trained professionals in North and South America, Asia and Europe. Wherever she travels, she finds time to run outdoors.

Loretta can be reached at Harland@PMTrailblazer.com. Visit her company’s website at PMTrailblazer.com.

In the Quick Tips section of the podcast, Jill shares benefits of fermented food, why they are so important to incorporate into your diet and discusses various fermented foods like sauerkraut, miso paste, kambuchi and yogurt.

Pros and Cons of the Elliptical

September 10, 2018 / Chris Brown / 0 Comments

Podcast Episode 17 – Pros and Cons of the Elliptical

Controversy surrounding the Elliptical was started inadvertently in Episode #5 when Brian Kennel mentioned his thoughts on the Elliptical. In Episode #17 of the Becoming Elli Podcast, Chris and Jill look for answers when they interview a series of experts on their opinions about the use of the elliptical for women over 50.

In this episode you will hear:

The pros and cons of the Elliptical Machine
What to use instead of the elliptical
Mistakes people sometimes make
How to get a great workout on the elliptical
Why some people do not recommend the elliptical for women over 50

Experts interviewed include:

Sara Renard has her Group Fitness Instructor Certification from AFAA (the Aerobics and Fitness Association of America), Personal Trainer certification from NETA (National Exercise Trainers Association.) She is responsible for all of the group fitness instructors at LifeCenter Plus.
Andrew Oravec is a personal trainer, exercise specialist, and group fitness instructor at Summa Wellness Center and has a Master’s Degree in Exercise Physiology from University of Akron. He is a Certified Exercise Physiologist by the American College of Sports Medicine.
Jennifer Stefanik is President of Central Wellness and has her Bachelor’s and Master’s Degree in Exercise Physiology from Kent State University. She is a Certified Group Exercise Instructor and Certified Health Coach through American Council on Exercise.
Maria Stadelman is a personal trainer at Summa Wellness Center and has a bachelor degree from Ohio University in Exercise Physiology. She has been an athlete her whole life. Maria was interviewed on Episode #1 of Becoming Elli and many women are still downloading and enjoying listening to this episode.
Suzanne LaChance is a fitness specialist, personal trainer and group exercise instructor. She is also a certified Zumba instructor and is Certified by the American College of Sports Medicine as a Exercise Physiologist. He holds a Master’s Degree in Exercise Physiology from the University of Akron. She works at Summa Wellness Center.
Jacob Weatherbee is a fitness specialist who has a Bachelor’s Degree in Exercise Science from the University of Akron and has a certification in Exercise Physiology through American College of Sports Medicine. He also works at Summa Wellness Center.
Mark Feakes is the Director at LifeStyles North at Cleveland Clinic Akron General. He has a Bachelor of Science in Athletic Training from the University of Akron and has many years of experience as a certified personal trainer as well.

Prices for various Elliptical Machines vary. Here are some elliptical machines that may be workable for home use.
Disclosure: these photos link to the Amazon affiliate program, where a portion of a purchase might help offset the expenses associated with the podcast and website.

Maintain Weight Loss and Health Through Food with Karen Parrott

August 28, 2018 / Jill McCauslin / 0 Comments

Episode #16 of Becoming Elli – Fit, Strong Women Over 50

In today’s podcast, we talk with Karen Parrott, a popular blogger who writes about her weight loss journey and how to maintain weight loss. You can find her blog at Garden Girl, Weight Maintenance and Food Sobriety by abstaining from sugars, grains (NSNG) using a Paleo, LCHF, modified AIP, mild Ketogenic food template with a Primal Blueprint lifestyle. If you’re wondering what exactly all that means, we get Karen to define this and describe her way of eating in more detail.

How Karen Lost Weight

Karen Parrott is a 52 year old Licensed Medical Technologist living in Carlsbad, CA. She began gaining excess weight as a child and struggled with yo-yo dieting, obesity, morbid obesity, and binge eating until she was 46.

In 1997, Karen was diagnosed with Hashimoto’s disease and takes synthetic thyroid hormone replacement with great success. She also focuses on her diet to support her health.

In May of 2011, a month after a co-worker died suddenly, Karen decided to lose weight by using a packaged weight loss plan and a health coach. She lost 70 pounds in 40 weeks. She says, “the first thing I did at goal weight was to go into menopause! I transitioned onto Paleo (it fit well with my post-auto immune disease), then onto Low Carb.”

Finally, after an 8 to 10-pound unintentional weight regain, she tried a fasting protocol from The Salk Institute, from Dr. Satchin Panda’s lab. Switching to 16:8 fasting most days (16 hours of fasting with a 8-hour window for eating) helped Karen lose that regained weight slowly over half a year back to maintenance. It also produced the same low levels of ketosis that helped her lose the weight in 2011, without having to buy the packaged food.

Maintain Weight Loss

Karen uses about 20 different weight maintenance tools with abstaining from her binge triggers as the top tool.

She measures and records the following at various times:

glucose
ketones
weight
hemoglobin
A1C,
high-sensitivity C-reactive protein (hs-crp)
triglycerides,
bone density

She wears a Fitbit and tracks her weight and food on My Fitness Pal. www.myfitnesspal.com

For exercise Karen walks 5- 6 miles daily, stair runs 3-4 days a week for intervals, and she goes to the gym to do resistance training one or two times a week. Karen says she often does stretching, pushups and some flexibility movements.

In this episode, we talk with Karen about:

How she lost 70 pounds
How she has kept the 70 pounds off for more than 6 years
The food template she uses to select her daily meals
How she exercises

Chris “met” Karen online in 2012 when Chris hit her goal on Weight Watchers and was looking for resources on maintaining a weight loss. “I feel it is strange when one person knows someone from reading their blog, but they don’t know the other person,” Chris says. This is how we support each other these days. We meet and get to know each other from social media, forums, blogs, and podcasts.

Karen’s Tips

Karen follows a low carb eating plan. She identified foods that cause her problems by following an Autoimmune Protocol (AIP). She describes this in her food discussion with us. Based on the results of this protocol, Karen realized that besides avoiding grains and dairy, she also needed to quit eating nuts.

Karen says that we all need to do the research and figure out what works best for each of us. Some of us can eat a lot of carbs while others cannot. What works for Karen may not work for me and what works for me may not work for you.

Perhaps the best advice that Karen gives is not to be apologetic about what you eat or don’t eat. She suggests that we all need to be methodical about our eating. Nobody can tell us more about what makes us feel the best than ourselves. Don’t let others make you feel embarrassed about how you choose to eat.

Karen is a researcher by training and clearly loves to research the different ways we can support our health. The following are links to the different books and sites that she refers to in our talk:

Links:

Refuse to Regain!: 12 Tough Rules to Maintain the Body You’ve Earned by Barbara Berkley MD Kindle or Softcover

The Paleo Solution Robb Wolf

Paleo resource Sarah Fergoso

AltShift Diet, Jason Sieb

The Four Tendencies Gretchen Rubin –

23andMe DNA Genetic Testing & Analysis – 23andMe is the first and only genetic service available directly to you that includes reports that meet FDA standards. Use your 23andme raw genetic data to learn the environmental and lifestyle contexts research suggests may be best suited to your genetic polymorphisms.

Found My Fitness – A website by Dr. Rhonda Patrick – a Ph.D in biomedical science/expert on nutritional health, brain & aging. The focus is on genetics with a database where you can run your 23andMe report.

Promethease is a computer program developed by the SNPedia team which allows users to compare personal genomics results against the SNPedia database, generating a report with information about a person’s attributes, such as propensity to diseases, based on the presence of specific single-nucleotide polymorphisms (SNPs)

Franziska Spritzler – Low carb dietitian

Cleveland Clinic Function Medicine

Dr. Mark Hyman

Satchin Panda, Ph.D.- Salk Institute

Rhonda Patrick and Satchin Panda, Ph.D. have worked together on the benefits of a Low Carb diet. Watch this interview to learn more.

Gut microbiome may have its own circadian rhythm. Check out My Circadian clock app

Dr. Jason Fung

Ruth E. Patterson – Fasting and Breast Cancer

Valter Longo, Ph.D.

The Salt Fix

AIP – Auto Immune Protocol (elimination diet)

Vinnie Tortorich NSNG – No Sugars No Grains –

Anna Vocino – Eat Happy

Ultra runner NSNG Zack Bitter

Adele Hite Easy Vintage Meals

Definitions:

Hashimoto’s Disease: Auto Immune disease

High sensitivity C reactive protein (CRP)

IRB approved study – Institutional Review Board of the US Food and Drug Administration

Intermittent fasting 12:12 or 18:6. Eating early in the day is referred to as Early Time Restricted Eating

Otto Warburg Effect

BRAF Gene Mutation

How to contact Karen Parrott:

Blog: Garden Girl

Instagram: Karenspaleolife

Twitter: @Gardengirl_kp

Facebook: Garden Girl KP – Weight Maintenance and more

Pinterest: Gardengirlkp

Health Coach, Personal Trainer, and All-Around Athlete Stacy Rhea

August 14, 2018 / Jill McCauslin / 0 Comments

Episode #15 of Becoming Elli – Fit, Strong Women Over 50

In this podcast, Chris and Jill discuss the 150-mile bike ride Chris rode this summer and their training efforts over the summer. They also talk with Stacy Rhea, a health coach and personal trainer, who participates in all kinds of sports.

In her 20’s, Stacy was like many of us. She drank, she ate whatever she wanted, and had no knowledge about healthy living or eating. She also smoked starting at the age of 13. When her father had to have quadruple bypass surgery, Stacy decided to make changes in her own life.

Stacy’s journey into health and fitness began with body building where she began to realize the power of nutrition to change our bodies.

Health Coach Stacy Rhea

Stacy is passionate about health. She has helped hundreds of people make healthy changes in their lives and coach them to success in their athletic endeavors. She helps her clients find what they love to do and she works with them on it, whether it’s running, hiking, or even rock climbing.

Stacy says, “It’s never too early to start working out and it’s never too late.” She works with people of all ages, from teens to people in their 60s. Most of her clients are women though she also works with men. Stacy’s philosophy is:

Education is king
Health and fitness start with the fork
A healthy, fit life takes consistency

As a personal trainer, Stacy works with clients one-on-one to help them improve their fitness. As a health coach, she may work with clients virtually and widens the focus of her services to include all aspects of healthy living.

In this episode, we discuss:

Getting Ohioans Healthy Again
Most important things for women over 50 to know and do
Importance of food in keeping us fit and healthy
Bicycle racing and velodromes
The difference between a health coach and a personal trainer

Links:

Cleveland Velodrome

Fitness Food

Stacy’s contact info

email: healthcoachrhea@gmail.com

Website: www.healthcoachrhea.com

FB: facebook.com/stacyrheacycles

Getting Past Negative Voices Women Over 50 Podcast

July 24, 2018 / Chris Brown / 4 Comments

Episode #14 of Becoming Elli – Fit, Strong Women Over 50

Do you ever have a day when you are just not “feeling it?” When it is a struggle to stay positive, to stay on the healthy side of eating, or to stay on your workout schedule?

Ever had a day when the negative voices in your head comes up with lots of excuses and faulty reasoning?

Or a well-meaning comment from a friend or family member hits you wrong? In today’s podcast Jill and Chris talk through some situations where voices of doubt may creep in and impair your forward motion.

During this podcast, we discuss:

Innocent (or not so innocent) comments from strangers
Opinions and remarks by well intentioned family members
Why sometimes you are being your own worst enemy
How to counteract the negative voices
How Jill became a runner.
What Chris did to start riding longer distances on her bike
What got Jill started with her first steps in weight lifting
Why working out with a calendar, other people and progressing with the workouts helps
How strength training helps the tendons, ligaments, muscles and even bones.

During the past few years we have discovered why a community of like-minded women and listening to experts helps us to combat the negative voices. Why competition helps to get over negative voices. How keeping track shuts down the negative voices and replaces it with a positive affirmation.

While we were discussing ways to get past the negative voices, we talked about Mantras. (Positive thoughts or phrases like “I’m worth it!”)

Mantras can be very important and a lot of people – runners and other athletes – use mantras to keep themselves focused and moving.

We created a sheet of Mantras for Fitness. If you’ve ever struggled with motivation, you may want to download a free copy of Becoming Elli’s Mantras for Fitness. We’ll ask you for your name and email so you can receive Becoming Elli updates.

If you have a special affirmation or mantra that you’d like to share with the Becoming Elli community, please leave a comment below or send an email Chris or Jill and let us know!

Healthy Eating for Women over 50 with Becca DeVenzio

Healthy Eating for Women Over 50 with Nutrition Expert Becca DeVenzio

July 10, 2018 / Chris Brown / 1 Comment

Healthy Eating for Women Over 50 – Podcast #13 on Becoming Elli

What is Healthy Eating? In today’s Becoming Elli Podcast for fit strong women over 50 Jill and Chris talk with nutrition expert Becca DeVenzio.

Becca is extremely passionate about helping people to reach the goals they set for themselves and believes that living a healthy lifestyle can really change a person’s life.

Her love of fitness and nutrition started at a young age when she began dancing in elementary school. Throughout high school her interest for health continued to grow, so when she started college at Kent State University, Nutrition seemed like a perfect match.

Becca received a bachelors degree in Nutrition with a minor in Health Communication and has recently completed her Masters degree in Nutrition.

In today’s podcast, we discuss Healthy Eating for Women over 50:

How she defines a healthy diet
Well rounded diet of balanced food groups
How she defines mindful eating: not watching TV, watch what you’re eating, paying attention how much you’re eating and listening to body cues
Why she is not a huge fan of the BMI calculator
What is the right mix of protein, fats and carbohydrate
Ingredients that people eat when they eat Mediterranean style
The common issue so many of her client’s have
How she deals with the size of a serving of cooked pasta
What about artificial sweeteners?
Foods that may help combat dementia and promote brain health
How words used on packaging can cause confusion about healthy options
Advertising claims that send up red flags
Why reduced fat or reduced sugar causes other concerns
What to look at when you read the label and what to look for
What to carry for fuel on a long bike ride
Thoughts on coconut oil, snacking and bacon

She can be reached directly at beccadevenzio@gmail.com or by emailing us at Jill@becomingelli.com or Chris@becomingelli.com and we will pass your questions on to her.

Balance and Mobility Expert Jill Rango Podcast

Improving Balance and Mobility with Jill Rango

June 26, 2018 / Chris Brown / 2 Comments

Becoming Elli Podcast Episode Number 12

Jill McCauslin and Chris Brown talk with Jill Rango, a balance and mobility expert, on Episode 12 of the Becoming Elli Podcast.

She became a FallProof certified instructor in 2009 from the Center for Successful Aging, developed by Dr. Debra Rose, who was recognized by the National Council on Aging as one of seven programs nationwide that promotes a healthy, active lifestyle.

“It is never to late to improve your balance… and it’s never to early to start working on your balance.”

Jill Rango gives us tips to improve our balance, flexibility and mobility that can make such a big difference in helping us to keep from falling.

Lighting and Vision
Difference in surfaces
Mobility – walking is controlled falling
Balance and strengthening on both left or right legs
Fear of falling during the last third of life
Situations with medications, vision, the home and exercise
Resistant equipment for balance- bands, free weights, tubes, water
Flexibility training for ankles, hips and spine
The one common activity that is great for heart, lungs, frame of mind, but does NOT improve strength and balance
Common posture problems and how to make some easy changes
Every inch of head forward puts 10 pounds of pressure on your spine
One traditional exercise that instantly and easily improve balance
How fear of falling puts you at risk for falling
Why you should consider hiking with roots, rocks and things you need to step over
When to walking like a penguin is a good idea

Jill Rango Balance and Mobility Expert and FallProof Certified Instructor

Jill Rango, Balance & Mobility Expert and FallProof Certified Instructor

Jill Rango received a B.S. in Therapeutic Recreation from Kent State University. After five years as an activity director in a skilled nursing facility, she decided to pursue a career in fitness. Certified by the American Council on Exercise as a group exercise instructor in 1986 and as a personal trainer in 2005, she taught classes and did personal training until 2008.

Then she combined her love for fitness with her enjoyment of working with older adults. When she realized what a problem falls were, she became certified as a FallProof balance and mobility instructor in 2009, teaching small group classes and working with individuals on preventing falls and improving balance and mobility.

Now retired from Laurel Lake Center, Jill teaches classes at St. Mary Catholic church in Hudson, Ohio which are open to the public, personal trains, and does speaking on the subject of better balance to interested groups.

She and her husband Richard live in Silver Lake and enjoy visits with their four children and five grandchildren.

Jill Rango may be contacted with questions at rangojill44@gmail.com.