Fit is Freedom with Kelly Howard

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In this quick but episode, we dive into a critical topic: the art of saying no in order to prioritize what truly matters. As we enter the busy holiday season, it’s easy to get caught up in saying yes to everything, but that often comes at the expense of our own well-being. Kelly explores why we struggle to say no, shares actionable strategies to set boundaries, and explains how saying yes to ourselves creates a ripple effect of positivity.

Key Takeawys* 1. Why We Struggle to Say No * - Being kindhearted and wanting to help others often leads us to overcommit.
- Saying yes to others can mean saying no to our priorities like health, family, and personal time. * 2. The Tipping Point * - Overcommitting can cause the things that matter most to slip away.
- Recognizing this tipping point is crucial for maintaining balance. * 3. No is Not a Complete Sentence * - Saying no doesn’t mean shutting doors—it’s about aligning with personal goals and values.
- Communicating boundaries with confidence allows us to own our priorities without guilt. * 4. A Real-Life Example * - A client caring for her mother found a way to maintain her routine by hiring help, allowing her to say yes to herself while still supporting her family. * 5. The Ripple Effect * - Saying yes to self-care leads to improved well-being, more passion, and greater joy.
- This positivity naturally impacts those around us, fostering happiness and fulfillment. * 6. Preemptive Planning * - Plan ahead to identify upcoming commitments you want to say no to.
- Use journaling to explore what you can say no to in order to make room for what truly lights you up. * 7. Final Thought * - Every time you say no to something that doesn’t align with your goals, you’re saying yes to something that does.

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The Secret Series - My Post-it Note Method for a Fun & Sustainable Routine

Hey there! In this episode, I'm sharing one of my favorite (and simplest!) tools to keep fitness fresh and enjoyable: the good old Post-it Note. I’ve been working out consistently for years, and even with my love for routine, there are times when I need a little spark to stay excited and motivated. That's where my “Post-it Note Fitness Plan” comes in.

Uninspired? Try this!

If you've been feeling a bit uninspired with your workouts or struggle to know where to start, this episode is for you. I’ll walk you through a three-level fitness plan I use with my clients and share practical tips to make fitness fun, adaptable, and sustainable at any level.

Key Takeaways:

Understand your starting point with this Simple Quiz and begin where you are—no more go-big-or-go-home approach!
Tips on adding variety through mobility, cardio, and resistance that match your energy and goals.
Why starting small and progressing gradually leads to long-term consistency (and avoids burnout).
The benefits of resistance training, and how to incorporate bands, weights, or even Jazzercise to keep things light and fun.
How to adapt your workout when life gets busy—fitness shouldn’t feel like a chore!

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Welcome to today's quick yet impactful episode, where Kelly Howard shares her top 5 fitness consistency hacks—perfect for anyone juggling a busy life but ready to stay committed to their health and wellness goals. Whether you’re starting fresh or looking to strengthen your current routine, these strategies will help you plan smarter, stay motivated, and finally build trust with yourself.

What You’ll Learn in This Episode:

Why Planning is Non-Negotiable
Weekly plans and daily adjustments that set you up for success.
Tips for planning workouts, meals, and even supplements.

The Power of the 5-Minute Rule* How a simple promise of 5 minutes of movement can spark consistency. * Build trust with yourself by doing what you say you’ll do.

Feel the Feelings of Success* The secret to staying motivated by imagining how success feels. * Rewire your brain and energize your workouts with positivity.

Track Your Success (Even in 1 Minute)* Why recording your wins—even small ones—keeps you on track. * Quick tips for making tracking easy and sustainable.

Find Accountability and Community* Why support systems matter and how to build your fitness tribe. * Join Kelly’s Facebook group for a supportive, like-minded community.

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In this candid episode, Kelly shares her unexpected summer RV adventure and the lessons she learned along the way. From navigating tiny kitchens and limited cell service to reflecting on life’s challenges and the importance of consistency, Kelly opens up about her journey. She also delivers a heartfelt “love letter” to her listeners, emphasizing resilience, positivity, and embracing fitness as a way of life. Get ready for a peek at upcoming episodes focused on boundaries, imperfect action, community power, and the secrets to staying consistent.

How I Fell Off the Podcast Wagon

Hey there, it's Kelly! If you didn't catch it, I spent this past summer on an RV adventure—a getaway that I thought would be a breezy little vacation. "No big deal," I told myself. I even packed my trusty microphone and laptop, convinced I’d record a few episodes while living life on the road. But oh, was I in for a wild, twisty ride! Forget your typical road trip playlist; my journey was full of unexpected moments that I'll share with you today. Spoiler: no intro music, no outro—just me, you, and a good chat.

Real talk. Three weeks ago, I was catching up with Jamie, one of our sharpest coaches and my dear friend. I said, "Jamie, I don’t know what happened. I stopped podcasting. After four years, I just...stopped." She laughed and said, "Kelly, you're human!" Even as a fitness advocate who preaches consistency, I had one of those "I'm done" moments. And guess what? It happens to all of us. That conversation was the push I needed to get back on track. Thanks, Jamie!

The "Great" Adventure

Let’s dive into my summer report, just like those back-to-school essays—“What I Did on My Summer Vacation.” Ready? Buckle up.

Picture this: December 2023. Houston’s heat was off the charts, and I was still in the city. By September, I looked at Phil (my husband) and said, "I am NEVER spending another summer in Houston. Not ever." While I envisioned a cute mountain cabin to escape the heat, Phil thought, "RV time!" Next thing I knew, we were proud owners of a 38-foot RV. It was big, old, and perfectly imperfect. I kept costs down because, well, who knew how this would go?

The journey kicked off with me driving our car behind the RV. Why? So I could steal some alone time, maybe catch up on calls and, of course, the dogs had to be with me—because yes, I'm that overprotective pet parent. Little did I know, we'd be in places so remote that phone calls were a pipe dream.

A lot of Thinking Time!

What do you do when you’re on a 7,500-mile adventure with spotty cell service? You think. A lot. I thought about clients, motivation, community, and how many times we all start and restart things in life. Plus, I had a running (and hilarious) commentary in my head about how tiny my kitchen was and the epic struggle of using one pot for everything.

Cooking on a mini hot pad while hearing Phil shout, "No microwave at the same time!" became our summer soundtrack. I earned a C for my strength training efforts, but hey, bodyweight exercises kept me moving. By the end, yes, I’d lost some muscle mass, but I gained perspective and stories to last a lifetime.

A Love Letter to My Listeners

Here's where things get a little sappy, but bear with me. This is for you: my listeners, clients, friends. Life is an adventure, and the stronger and healthier you feel, the bigger and better that adventure becomes.

Every day is a fresh start. Don’t let a missed workout or a tough week define you.
Motivation is a mix of thoughts, feelings, and actions. It’s what shapes your reality.
Consistency and small steps lead to major transformations. A tiny 1% change each day can mean a 100% shift in just 90 days.
Positive thinking fuels dreams, while negative thinking saps your energy. Choose to believe in what's possible.

Get the printable, full copy HERE: https://fitisfreedom.com/wp-content/uploads/2024/09/Thank-you-to-my-women.pdf

Staying Connected and Actionable Takeaways…1. Subscribe to Fit Tip Monday: https://kellyhoward.lpages.co/fit-tips-monday-list

Sign up to receive weekly fitness tips and updates. Kelly assures listeners that the Fit Tip Monday will continue during the break. 2. Follow on Social

Follow Kelly on social media to stay connected and updated on the RV adventure and get fitness tips! 3. Get your printable copy of the Love Letter:

https://fitisfreedom.com/wp-content/uploads/2024/09/Thank-you-to-my-women.pdf

Important Links* Fit is Freedom Website * Fit is Freedom Podcast * Kelly Howard Facebook * Kelly Howard Facebook Group * Kelly Howard Instagram * Kelly Howard YouTube

What’s Next? A Peek at Upcoming Episodes

What’s coming up in this series? Here's a sneak peek:

Saying No to Say Yes: Why boundaries matter.
Imperfect Action Beats Perfect Inaction: Get moving, even if it’s messy.
Power of Possibilities: What 90 days of focus can achieve.
Community Power: The support that changes everything.
Kryptonite Awareness: Know your weaknesses and plan ahead.
Consistency is STILL KEY: Why it’s essential and how to make it stick.

If this episode hit home, I hope you’ll subscribe, leave a review (because they make me do a happy dance), or drop a comment on YouTube. Your feedback inspires me and keeps me going. And as always, remember: life is about fun, fitness, and freedom.

Thanks for spending this time with me—no outro music, just my heartfelt “thank you” for being here. See you next time!

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Episode SummaryJoin us on the Fit is Freedom Podcast for a summer episode full of escapades: adventure, travel, and fitness! We explore the significance of taking a vacation, the excitement and challenges of RV travel, and how to maintain a healthy lifestyle while on the road. Kelly shares her personal journey and the upcoming summer plans that led to the decision to take a break from the podcast.

Get The fitness consistency book that will change your life!

Taking a Summer BreakKelly announces a summer hiatus for the podcast, emphasizing the importance of creativity, high energy, and the need for a mental reset. She explains the decision to pause the podcast for two months to ensure quality content and to avoid scrambling for episodes during the break.

The Backstory

Heat in Houston: Kelly recounts the overwhelming heat in Houston last summer and her declaration not to spend another summer there.
RV Adventure: The spontaneous idea of buying an RV and planning a trip from Texas to Canada to escape the heat and visit family. Kelly shares her initial hesitation and eventual excitement about the adventure.

Challenges of RV Travel* Food: Managing healthy eating with a small refrigerator and limited cooking space, drawing parallels to her experience living on a sailboat. * Sleep: The importance of maintaining good sleep hygiene even while traveling. * Close Quarters: Adjusting to living in close quarters with her partner and two dogs. * Social Connection: Finding ways to connect with others while on the road. * Routine: Keeping up with her meditation, workouts, and journaling routine despite the challenges of travel.

Traveling WellKelly discusses how her experience will contribute to creating resources for her SuperFIT Success System, focusing on travel tips for maintaining fitness and health on the go. She will document her journey and share insights on social media.

Staying Connected and Three Actionable Takeaways…1. Subscribe to Fit Tip Monday: https://kellyhoward.lpages.co/fit-tips-monday-list

Sign up to receive weekly fitness tips and updates. Kelly assures listeners that the Fit Tip Monday will continue during the break. 2. Follow on Social

Follow Kelly on social media to stay connected and updated on the RV adventure and get fitness tips! 3. Take the Quiz at https://fitisfreedomvip.typeform.com/to/FesDMfdR

Introducing a curated podcast playlist featuring a new quiz tailored to match listeners' current fitness and health needs.

Take the quiz now to receive your personalized podcast playlist!

Important Links* Fit is Freedom Website * Fit is Freedom Podcast * Kelly Howard Facebook * Kelly Howard Facebook Group * Kelly Howard Instagram * Kelly Howard YouTube

Upcoming ContentTeases new episodes and interviews with individuals who play for a living, set to be released after the summer break. Highlights include a jungle lodge owner in Costa Rica, the creator of the Kula Cloth, and a kayaking company owner.

Have a wonderful summer, and stay tuned for exciting new content when the podcast returns!

Schedule a FREE 15 minute discovery call with Kelly here!

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Episode SummaryThis week on the Fit is Freedom Podcast, we’re going to be exploring something I haven’t really explored before…Alcohol.

With our Sugar Freedom program, we discuss avoiding alcohol because of the sugar content. But we’ve never really done a deep-dive on alcohol. Today we’ll discuss its effects on our life, and how it can impact our health and fitness.

I could think of no better person to walk us through this topic than Dr. Sherry Price! Through her podcast and platform, she dedicates her time and resources to helping women like herself break undesirable habits and replace them with new, more productive ones.

Get The fitness consistency book that will change your life!All About Dr. Sherry PriceBy trade, Dr. Sherry Price is a pharmacist with over 20+ years in the industry. During her career as a pharmacist, Dr. Price noticed that she was using alcohol in ways many adults do…as a pacifier.

It was her nightly ritual. 1-2 glasses of wine to wind down from a stressful day as a hardworking mother. But, she realized her life would be heading in the wrong direction if she kept this habit up. She didn’t feel her best in the mornings. She noticed her body started craving her nighttime treat once the clock hit 5.

Dr. Price never hit a “rock bottom”, and she never got in over her head to where it completely derailed her life. She simply realized that she didn’t like this habit any longer, and she wanted to make a change.

After lots of research and diving into the data on how to break a habit, Dr. Price did just that.

When she realized how life-changing it was to change her own habit, she decided that she wanted to leave the field of pharmacy and dedicate her life to helping others successfully improve their lives by changing their own habits!

Important Links* Dr. Sherry Price Website * Dr. Sherry Price Facebook * Health, Habits and Epic Living Facebook Group * Dr. Sherry Price Instagram * Health, habits and Epic Living Podcast

Program with a FocusWhile this podcast focuses specifically on alcohol and Dr. Price’s personal journey, she has a program that helps her clients break and establish a wide variety of habits. Generally speaking, the following are her primary focus when working with someone new….

Observe your cues and triggersIt’s important to be observant. Be your own investigator. For Dr. Price, she noticed time was a big cue for her nighttime routine. For others, it may be a particular emotion, a physical place, a person, etc.
Rebrand your identityAs a wine connoisseur of sorts, Dr. Price viewed herself as a “wine drinker.” In order to break a habit, she needed to change her identity so she didn’t feel like she was being deprived of a big piece of herself.
Explore the emotional pieceAccording to Dr. Price, this is the big one! As mentioned above, some cues and triggers are often linked with particular emotions. For example, oftentimes busy moms can often feel guilt and shame for not knocking down their whole to-do list in a day. That feeling could trigger a coping mechanism that may not necessarily be the healthiest option for you. So, it’s important to work through the emotions that you are trying to manage on your own in order to kick a habit.
Try one thing at a timeNot every technique is right for everyone. Overcoming a habit such as alcohol can take some time. It’s important to try a variety of things and see what sticks and what doesn’t. But, instead of throwing all of your spaghetti at the wall to see if it sticks, throw one piece at a time.
Talk it outIt’s so important to talk about your habits in a way that doesn’t cause you shame. For some of Dr. Sherry’s clients, that is a one-on-one call with just her. For others, that may be joining her private group calls without your camera on. No matter how you do it, finding a safe place to talk about your struggles is crucial to kicking the habit altogether.

Negative Effects of AlcoholWhile everyone is different in their beliefs around alcohol and alcohol consumption, it is important to understand that drinking does come with some inherent risks. Some risks affect your body and its functioning while others will affect how gracefully you age…

Addictive drug
High alert toxin
Increases cortisol
Causes hormonal dysregulation
Increase estrogen levels
Neurologic side effects
Down regulate dopamine
Increases speed of aging
Discoloration of face
Mitochondrial toxin

Schedule a FREE 15 minute discovery call with Kelly here!

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Episode SummaryJoin us on this episode of the Fit is Freedom Podcast as we learn common fitness mistakes made by women, why strength training is so crucial and tips on how to get started if you are a weight lifting newbie!

If you were to take a time machine back twenty years ago, all you would hear about in the women’s side of health and fitness would be cardio, cardio, cardio, diet, and cardio. For years, women have been fed misconceptions about how to obtain the ideal physique, feeling a reluctance to even touch a weight for fear of “bulking up”.

With more and more research out there and people like Tina Turrentine-Tepera advocating, the tides are turning. We are learning how crucial weight training is for not just women, but especially women who are aging.

Get The fitness consistency book that will change your life!All About Tina Turrentine-TeperaTina is a personal trainer, coach, and cofounder of Ageless Muscle. She dedicates her time to helping others reach their full athletic potential at any age. On top of her professional career, she has won two Pro Cards in Bikini Athletic and Figure divisions against women who were half her age. She not only talks the talk, but also walks the walk!

Important Links* Tina Turrentine-Tepera Website * Tina Turrentine-Tepera Facebook * Tina Turrentine-Tepera Instagram

Common Fitness Mistakes for Women* Fear of bulking

Women are afraid to look too “manly”. But, the fact of the matter is…We are simply built differently. We don’t have the same amount of testosterone as men. Our bodies are different, and lifting weights will actually tone us, not bulk us. Operating with this fear of bulking is a big mistake women make because it will affect their health as they age.

Too much cardio

Tina shares that anything over 45 minutes of cardio will start wreaking havoc on your body. It’s the point where your muscles will start to deteriorate and break down.

Too small of weight

Continuing with the theme of “fear of bulking,” if women do start lifting weights, they will lift too lightly. As a general rule of thumb, if you can do 30 reps, it’s too light.

Fear of injury

As with any exercise routine, there are going to be inherent risks of injury, especially as you age! But, who’s to say you won’t go out for a long run and twist an ankle? As with anything, it’s okay to be cautious. But it’s also important to not let it prevent you from being the best version of you.

When you are starting to lift weights, also make sure it’s under the guidance of a professional. It is important to understand posture and proper form in order to be successful.

Benefits of Strength Training* Improved strength * Lessened Osteopenia * Improved posture * Stronger mental toughness * Confidence * Burns more calories * Burns more fat * Kicks up metabolism

Schedule a FREE 15 minute discovery call with Kelly here!

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Episode SummaryIn this very special episode of the Fit is Freedom Podcast, Dr. Krause is going to be walking us through my most recent blood results! She’ll talk through what the different items mean, where they should be, what we can do to improve them, and so much more!

Whenever we have our blood work done, no news is considered good news. If there’s nothing sticking out like a sore thumb, we just assume that everything is good to go. But, what if we looked at our blood work differently? What if we looked at it as a tool to optimize our health? Well, that’s exactly what Dr. Jannine Krause does for her clients.

Get The fitness consistency book that will change your life!All About Dr. KrauseDr. Jannine Krause has over 17 years of experience as a naturopathic doctor, but she is also an acupuncturist and the host of The Health Fix Podcast. She dedicates her time to helping women take control of their own aging process. She does this in a variety of ways, focusing on utilizing each client’s lab work to understand where they are, and help guide them to where they want to be.

Important Links* Dr. Jannine Krause Website * Dr. Jannine Krause Facebook * Dr. Jannine Krause Instagram * Dr. Jannine Krause Podcast

Walking Through ResultsDr. Krause said it best, “if you’re listening to this podcast, you’re not trying to be normal. You’re trying to be exceptional.” Talk about a mind-blowing statement! And, how true it is!

Dr. Krause explains how every lab is different and how there are lots of variables that go into your results.

Throughout the episode, Dr. Krause goes through my lab work, line by line. She makes observations about my health and fitness decisions and lifestyles by analyzing my numbers. From Chloride to my AG ratio, she walks me through every line item in my lab just as she would do with a client.

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Episode SummaryOn this episode of the Fit is Freedom Podcast, I will walk you through some of my go-to and newly discovered supplements that have really moved the needle in my life. It will be a “Show and Tell” segment of sorts.

Being in the health and fitness arena, I find myself to be a bit of a research nerd! While I am by no means a doctor, I love to deep dive into all sorts of articles from the National Institute of Health, learning new ways to improve my health.

Of course, everyone is different, and it’s important to always consult your doctor before trying something new! However, I wanted to take some time today to share things that personally work for me in case you want to switch things up or give something new a try!

Get The fitness consistency book that will change your life!Show and Tell with KellyIt’s important to note that all of these supplements aren’t used daily. While some are, most are used in a supplemental way, meaning that I use them when I feel I need them.

Supplements* Emergen-C (immune +) - This is great for increasing immunity and great to have in the cabinet for those wintry months or cold seasons. * Collagen Synthesis - I typically will take this a half an hour before a workout. Since taking this, I have noticed my pain dissipating. * Sparkle Skin Boost - Another great pre-workout that I’ll throw into the mix occasionally. * Creatine - I only use this when I am lifting weights to get the full benefits.

Protein SourcesAs a vegetarian, I make sure to prioritize my protein intake since animal products typically have great sources of protein like eggs, meats, and cottage cheese. Here are some ways I include protein that’s vegetarian friendly…

Protein Clinic
Fava Bean Tofu
Protein Bars
Protein Shake

VitaminsThere are other ways I get nutrients and vitamins than what was listed above. As stated, I don’t do all of these everyday, but here are some other things I enjoy throwing into the mix when I want a little boost or feel like I’m not eating well enough to cover all my nutrient bases.

Novos
Athletic Greens
Calcium
Omegas
Vitamin D
Vitamin K
Vitamin A

Three Actionable TakeawaysIf you’re wanting to incorporate new supplements into your life, these are my top important things to remember….

Understand that knowledge is changing everyday

Twenty years ago, everyone was running away from fat in foods. People were worried about bulking up with too much protein. They were trying new “fad” diets every week. Now, research has come out with more and more evidence of the importance of protein, especially as you age. So, make sure that you are up-to-date on your research before trying something new!

Give yourself time

If you’re excited to try some of the things I listed above, don’t try them all at once! If you do this and have a negative reaction (stomach upset, etc), you’re never going to know exactly what caused it. That’s why you should try one thing at a time. Try it for several weeks and observe yourself. Once you notice the changes, either continue with it or discontinue it, and then try something else new.

Understand that everyone is different

For one person, a particular supplement may completely change their life. Then they recommend it to a friend and that friend can’t even keep it down. That may sound silly, but it happens all the time! Understand that your body is unique and treat it as such when you are trying new things!

Schedule a FREE 15 minute discovery call with Kelly here!

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Episode SummaryIf you’ve been curious about giving yoga a try, or if you’ve been a little intimidated by the “sport”, you should definitely join me for this one!

As many of you may know, my mother was a yoga instructor for years and years. While it is a big part of my history, I hate to admit I don’t do it as often as I feel I should. Because of that, I thought it’d be great to have an expert on, giving us the ins and outs of yoga and how to get started!

The expert I’m referring to is Nancy Martch, owner of Jai Yoga in Houston. She’s not only an instructor, but also a yoga therapist who dedicates her time to helping clients strive to stay strong, resilient, and flexible for the rest of their lives.

Get The fitness consistency book that will change your life!All About NancyNancy Martch has been practicing yoga for over 25 years! She is the owner of Jai Yoga, and she is now a yoga therapist.

Her yoga journey began when she, as a passionate distance runner, was told by a doctor that she should not be running distance anymore. Instead of settling for that answer, Nancy sought out another doctor who instructed her to try yoga.

After several months of practicing, Nancy was a new and improved person. She was running without pain for the first time in a long time. This spark drove her to not only continue her personal practice, but to create a life around helping others transform their own lives through yoga.

Nancy Martch on Facebook

Nancy Martch on Instagram

Yoga TherapyYoga therapy is a therapeutic approach that looks at the client as a whole. It takes into account any chronic or acute injuries, diet, sleep, and more. It is a variety of practices in your yoga tool box that aims to bring out the best in others, whether that is more awareness, injury prevention, working through various struggles, and more.

Yoga Tool BoxWhen a yoga therapist is helping you become the best possible you, Nancy shares the approach is similar to a yoga tool box. You pull out various tools that each specific client needs to help them on their journey. Here are the main items in that tool box…

Day structure
Sleep
Exercise/Movement
Supplement
Yoga Practice

Three Actions Steps from Nancy1. Yoga is for Everyone

Nancy shared that she has clients of all ages, even some in their eighties and nineties! No matter where you are and what your “skill level”, there is a yoga class for anyone!

It’s a Practice

There’s a reason it’s called a yoga practice and not a yoga perfect. Take your time and understand that the journey is what’s most important.

Start Today

If you want to grow old, vibrant and strong, start today!

Schedule a FREE 15 minute discovery call with Kelly here!

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Episode SummaryThis summer, we are getting super fit! We’re changing things up, trying new things, and kick starting our health and fitness!

If you’ve been around for a while, you know that I am all about making slow changes over time. I’m all about starting small and starting slow, creating consistency, and building a strong foundation to a fitter and healthier life!

But sometimes, you just need to mix it up!

I’ve had a lot of my listeners asking for more information about my new Superfit for Summer program, and this Episode of the Fit is Freedom does just that! I’ll walk you through why I’m flipping the script and spicing things up this summer!

Get The fitness consistency book that will change your life!SuperFIT For SummerWhat is it?SuperFIT for Summer is a program I’m hosting in which we will try a different aspect of fitness each week. We’ll take what you like and ignore the rest, finding things that really move the needle for you and your fitness journey!

In addition to challenging ourselves and trying new types of fitness, we’ll be throwing in a lighter version of our sugar freedom program, exploring fat loss versus muscle loss, and so much more!

Is it right for me?SuperFIT for Summer is right for you if you’ve found yourself in one (or all) of the following situations…

Growing bored of your routine
Noticing the needle isn’t moving for you anymore
Wanting something different
Need a challenge (and some structure) for the summer months
Want to join a fun group of go-getters!

Three Actionable Takeaways…1. Get Excited

Trying new things and shaking out all of the cobwebs is exciting! Take some time to really think about how fun it will be to join a group of people who are looking forward to the same things.

Register at https://fitisfreedom.com/superfit-for-summer/

Once you’ve let the excitement kick in, take the time to follow through and register!

Envision the Future You

Think about what end-of-summer you will be like. Will you be more confident? More fit? More connected with a community?

Schedule a FREE 15 minute discovery call with Kelly here!

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What is the Most Important Habit for Fitness? As the Fitness Summit interview wrapped up, the Host tossed out one more question my way; “Kelly, what do you think is the most important fitness habit someone can have?”

I’m sure she was expecting me to answer something like; fitness consistency, doing things you love, moving every day.

The stuff that I always talk about.

Get The fitness consistency book that will change your life! I wasn't expecting this question so I paused for a second and thought “what is the number one action that leads to a healthier life everyday”?

A good night's sleep.

When we sleep, we heal.

Sleep elevates our mood.

Gives us a healthier heart.

Lowers our cortisol.

Increases our immune system.

Clears our brain.

Allows our bodies to rebuild.

When you sleep, you renew. You create a day filled with cascading good options!

How to Sleep BetterHere are a few of the things I do to get a great night’s sleep:

A good sleep environment is dark, cool and quiet.
Bringing work to bed ensures your brain will stay active long after the day is done. This includes your laptop and your unfinished worries of the day. If you wrap up your day with a clear view of what is in store tomorrow, it will help alleviate stressful thoughts during the night.
Stay away from caffeine and alcohol. Stop drinking caffeine by the early afternoon and alcohol a few hours before bed.
Sugar can contribute to poor sleep as well.
Stop the scroll. Social media and TV is designed to keep us looking, and thus keep us awake!
Sleep Gear:
- White noise machine
- Mouth Guard if you grind your teeth
- Blue light glasses
- Use a red light for reading
- Journal if you are having trouble with your thoughts
- Instead of melatonin use a product called deep sleep.
- If you use screens, like a kindle, turn down the brightness (or use the Easy Eyes app) and read something that isn’t too engaging.
- Use one of the many sleep trackers to verify your sleep quality as your sleep improves; Oura Ring, WHOOP, FitBit, Apple Watch etc!

Insert button here → Grab this FREE TIP SHEET and you’ll get thirteen more sleep tips!

https://kellyhoward.lpages.co/atf-dl-sleep-tips-podcast/

Sleep for Your HealthRemember, when we sleep we heal. Sleep is a non-negotiable in life. By making a few small tweaks, you’ll get a more restful night and a healthier body!

Schedule a FREE 15 minute discovery call with Kelly here!

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In this episode, I’ll share a client’s story who has been with me for THREE YEARS! This is the fourth installment of my mini series where I share REAL results from REAL Fit is Freedom members.

Journey to Reaching Your Goals: A Client’s Story 4Is three years too long to go from flabby and unmotivated to having your Pilates instructor stop in front of you and say: "You have killer arms"?

Yes, three years feels like such a long time, but time flies when your life is rocking!

But, it wasn’t always the case.

Get The fitness consistency book that will change your life! Where it StartedThree years ago she was, in her words…

“I was doing a terrible job of motivating myself, and I had quit taking care of my body. In my mind, nothing was more important than work. Exercise was a thing of the past. My body didn't feel great, and my mind was foggy. My good mood was gone and I didn’t feel right. I’d tried accountability with a friend, but as you say, Kelly, it doesn't work with a friend because a friend will always let you off the hook. I was sure that with a group of women I didn't know, I would feel more accountable. So true, right? I also needed guidance, not even sure where to start. I was looking for a place to start, motivation and the support I needed to keep going!”

Results

Her first big wins?

Better sleep & eliminating painful knees!

“The very first big win I had was sleep. I sleep now.:) I was sleeping very poorly, and I didn't realize how much lack of exercise was affecting my health. Getting out of pain was huge too. I’d had knee surgery a year before, and my knee was okay, but not terrific. What it needed was for me to move it, but I thought using it would hurt it more, until we started talking and I started moving. (Now it's doing what knees are supposed to do)”

Her next big wins?

Vitality, energy, a happy mindset & strong, fit legs!

“I didn’t have energy, plus I’d become flabby. After a few months in the group I remember one very specific day. I was walking down the stairs in my house, and caught my reflection in the mirror at the bottom of the stairs. WOW. My legs looked so much better, and they felt so much stronger. I'm thin, so I could put on clothes and hide my lack of muscles, but that doesn't mean I didn’t feel it inside. I wanted to feel great. So strengthening and toning were big game changers for me. And my happy mindset is back.”

Of course, there were setbacks along the way, it’s life, right?

She had some injuries, she had some pain, but she had a plan. She had accountability. She had support and she always got back on track. That's what happens when you master fitness consistency. Even when you get offtract or life throws you curveballs, you trust yourself to restart because you're a new woman now!

And the wins just keep coming!

Today, her energy, health, body, mind, and fun are priorities in her life and her excitement is infectious. She still runs an extraordinarily successful real estate practice without letting her business run her life.

She even finds time to lead some of the Fit is Freedom Adventures, like kayaking and hiking the San Juan Islands and Dog Sledding in the winter!

Life just keeps getting better. Jenny has learned the magic trick; when you give yourself the gift of fitness, you give yourself the life you’ve always desired.

What do you want from this one precious life you have?

Schedule a FREE 15 minute discovery call with Kelly here!

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In this episode, I’ll be walking you through a client’s story who has been with me for TWO YEARS! The first episode in this series shared a client’s successes who has only been with me three months. The second episode shared a client of 6 months.

This is the third installment of my mini series where I share REAL results from REAL Fit is Freedom members. I’ll show you, the viewers, what to expect (and how long it will take) when you embark on your own health and fitness journeys!

Journey to Reaching Your Goals: A Client’s Story 3Two years is a long time to be dedicated to something! Some would even say that doing something for two years would prove that you are a committed person. Well, that wasn’t the case when this client first jumped on board. Let’s discuss her story; where she was, where she is, and where she is headed.

Get The fitness consistency book that will change your life!Where it StartedThis particular client referred to herself as “so flipping inconsistent” when it came to her health and fitness. She felt really discouraged after having tried so many fad diets, and she was in a lot of pain. Her knees and hips hurt, and she was finding that she had less and less energy to get up and do things she once enjoyed.

Plan of ActionBecause my client had tried so many things in the past that didn’t work, I wanted to emphasize the importance of her plan, showing her that it’s more like a recipe that we’re putting together that works just for her. Based on what we learned from our initial phone call, here was our plan…

Mindset Shift

My client was so down on herself. Her self esteem was shot, and she didn’t think she had it in her to be consistent with anything. I knew we needed to address that mindset first!

The best way to shift her mindset was for her to start collecting evidence that she WAS capable of being consistent and changing her lifestyle!

Find Enjoyable Movement

I knew if we were going to need to find little wins to prove she was capable, we needed to find a movement for her that was fun! She wasn’t ready for the gym yet, and that simply didn’t excite her. She did, however, enjoy jazzercise! So we started there!

Add Accountability

With jazzercise, this client would often watch the videos at home, but not fully commit! Because of this, I challenged her to get up and go to a class! That added not only a new twist, but also some accountability!

Start Mornings Right

Another thing my client already did that we capitalized on was journaling. Instead of simply journaling about anything in the morning, I also challenged her to add some information about her fitness journey in order to track her progress.

Results* Year 1

By the end of her first year with Fit is Freedom, she had lost 3 inches in her hips. She was fitting better in her clothes and feeling more confident. Her pain was less, and, most importantly, her confidence in herself was growing exponentially! The end of year one was met with excitement and momentum to keep going!

Year 2

Now that she is in her second year, she has graduated to more resistance training. She is upping her game in the world of health and fitness, and she now sees herself as someone who is active. She no longer worries about giving up on her fitness journey because it has now become a part of who she is! Talk about an incredible mindset shift in such a short amount of time!

Three Takeaway TipsEvery person I work with is unique and brings on different lessons and takeaways! Here are my three takeaway tips you could learn from this client…

Commit

Are you at a point where you’re ready to just draw the line in the sand? Are you ready to schedule a call with me? It only takes one thing to move the needle in the right direction, and you’ve got to decide you’re ready before you get going!

Don’t Rush

Baby steps are key! Take your time and don’t rush yourself into burnout. The best health and fitness journeys are more tortoise and less hare.

Track Your Progress

Journal your process. Write out how you’re feeling, how you want to feel, and what you’re doing to make a change. Looking back and seeing what all you’ve accomplished is simply a special feeling.

Schedule a FREE 15 minute discovery call with Kelly here!

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This is the second installment of a mini series of the Fit is Freedom Podcast in which I share REAL stories from REAL Fit is Freedom members!

In the first installment, I shared about a client’s 3 month journey. For this episode, I’ll be walking you through a member who has been with me for about 6 months and taking a deep dive on her trials and successes along the way!

Journey to Reaching Your Goals: A Client’s Story 2This particular client came to me at a time when her life felt like it was quickly shrinking. She had recently retired, very slim and fragile with a lot of hip, knee, and shoulder pain, and she was simply not having any fun.

Her life was feeling bleak and dim, and she knew she wanted something different for this new phase of her life. She didn’t want her life to shrink, she wanted to find new ways for it to expand and grow. So, we set her up with an action plan and got to work!

Get The fitness consistency book that will change your life!Establish an Action PlanAs with all of my clients, we set up a customized action plan. For this client, I wanted her to find the joy in her life again, but before we could do that, we needed to get her out of pain. Here’s the action plan I developed in order of importance…

Mobility

Like I mentioned, I needed to get her working on her mobility ASAP. She was weak and a little underweight, but before we can add muscle, we needed to get her moving with some mobility.

Find the Fun

Once she was moving her joints and warming them up properly, I challenged her to do 2-3 fun things each week. While I challenge some clients to find fun activities that involve movement, I didn’t even have that as a requirement here. I simply wanted this client to have more things to look forward to, whether that’s coffee with a friend or a walk through the park!

Fine Tune Food

As we achieve the steps above, we work through her diet, fine tuning her choices and balance of food.

Physical Therapist

In addition to mobility work each day, I paired her with a physical therapist to really work on those problem areas.

Sleep Improvement

The last piece of the puzzle, so to speak, was her quality of sleep. I encouraged her to get an Aura ring and observe her patterns.

Results* Month 3

With a solid action plan in place, my client was almost completely out of pain by the third month. She reported not only feeling exponentially better, but that she was excited to wake up each day! She had things to look forward to, and I could feel the enthusiasm over our phone calls.

Month 6

At the 6 month mark, my client was a completely different person. She had moved on from using resistance bands in her workouts to actual weights, she was out of pain, and waking up excited!

Most importantly, she not only found a tribe, but was actually leading her group on a hiking trip! So, in just 6 short months, she went from being incredibly weak and feeling like her world was shrinking, to expanding beyond her wildest dreams and leading others on their own journeys. Talk about an incredible transformation in just half a year!

Three Takeaway Tips1. Awareness Check-in

Take a moment and check in with yourself. Do you feel like your life is expanding or contracting? Are you having fun and growing? Or do you feel like it is mundane and slowing?

Understand Stress

Unfortunately, stress plays a huge role in so many of our lives. But, you must understand the ways it contributes to your quality of sleep. If you struggle with sleep like my client, you may want to not only do an awareness check about your life, but also take some time to evaluate your sleeping patterns.

Find a Tribe

Never underestimate the power of a tribe! My client’s life expanded so much when she discovered her tribe. Whether you find one through my staff and me or through a local community center class, put yourself out there. You’ll never be able to experience the impact if you don’t try.

Schedule a FREE 15 minute discovery call with Kelly here!

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I’ve decided to start a new mini series of episodes on the Fit is Freedom Podcast that are REAL stories from REAL Fit is Freedom members and how their journeys have fared.

In this first installment, I’ll be sharing about a recent client who joined me about three months ago. After regaining 100 pounds and losing a great deal of her vibrancy with lots of unexpected life events, I share what she has been able to accomplish in just three short months!

If I had a nickel for everytime I was asked, “How long will this health and fitness journey take?” I’d have a lot of nickels!

In short, every person’s journey is completely different and unique, and that’s honestly what I love about what I do! But, I also understand the curiosity behind wondering how long a journey will take if you’re thinking about diving in and making a life change.

Journey to Reaching Your Goals: A Client’s StoryThree months ago I was re-acquainted with someone who used to be a part of my company years ago. Despite us losing touch, she kept up with me through the podcast, and I was so pleasantly surprised when she booked a phone call with me!

Get The fitness consistency book that will change your life!Lost MomentumBefore we lost touch, she was an incredibly active cycler. Over a three year period, she had lost over 100 pounds and was filled with motivation! When her family had to make a move, she lost her community, COVID hit, and her work took precedence over many aspects of her life. In short, the momentum she had gained was completely lost.

ReconnectionWhen we reconnected, her main goal was to lose the weight she had regained. She was in a lot of discomfort and pain while also being under a great deal of stress with her job. She felt that the best ways to start alleviating some of those things was to start by making a plan to lose weight, and then move onto other aspects of health and fitness.

Making a PlanWith this particular client, I knew her history. I knew how much she thrived in a community of cyclists who held her accountable and enjoyed her company. With this in mind, here are the main focuses we had for her plan of action:

Find a community.
Dial in nutrition
Address the pain

Results* Month 1

Throughout the first month, this client had already lost 10 points, but more important than that, her vibrancy was back! She was excited to meet and chat. She was excited to try new exercises, and she had things to look forward to!

Month 2

By the end of the second month, she was down about 18 pounds, and her pain was considerably less!

Month 3

Most recently, this client is down about 25 pounds. She is actively gaining muscle, and she reports that all of her hip, knee, and sitting pain is gone! She is very excited to keep the progress going!

Three Tips for Getting Back on TrackIf you are like this wonderful client of mine, you may be finding yourself wondering how you can get back on track! Here are my three tips to help you find your way back to fitness…

Community Matters

It truly makes all the difference in the world if you have supportive people around you! Whether it’s our team at Fit is Freedom, a local yoga class, or a best friend to go on walks with you in the evenings, find a community that works best for you!

Make Movement Fun

If you dread it, you won’t do it! Find some form of movement that you enjoy! If you liked riding bikes as a kid, maybe you could give that a try again. If you enjoy being on the water, try kayaking or simply going on hikes. If you enjoy it, you’re more likely to do it!

Get On Our List

Maybe you still aren’t totally sure how to get back on track, and that is OKAY! You can easily contact me, and get on our list here. We can schedule a call, and you’ll be one step closer to where you want to be!

Schedule a FREE 15 minute discovery call with Kelly here!

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This week on the podcast, I’m going to be sharing why I have found adventure a crucial part of my clients’ and my own personal journeys to happiness and health. I’ll be discussing what adventure means, my three big reasons why you should be doing it, and three action tips to getting the “adventurous” ball rolling, so to speak!

Every week you tune into the Fit is Freedom Podcast, you’ll hear me mentioning “a touch of adventure” as part of the journey to health and wellness. But, why is adventure so important?

What is Adventuring? Adventure can have a variety of meanings. For me, personally, adventure typically includes being outdoors and doing something active. Oftentimes, I feel especially adventurous if it is a new experience like trying a new hike in the Smoky Mountains or stand up paddleboarding in a new place.

For some, that may be a bit too much, and that is OKAY! Adventure could mean taking your grandkids to the zoo or going for a walk on vacation. Simply taking time to be outdoors, challenging yourself and doing something novel can really have an impact on your overall health.

Get The fitness consistency book that will change your life!Three Reasons for AdventureHere are my three main reasons that you should start adding a little adventure in your life!

You’re NOT too old

It’s the age old excuse (pun intended), but it just doesn’t hold any weight! I’ve had clients in their 50’s start hiking and backpacking for the first time. There are people who do their first marathon or triathlon in their 60’s. It’s never too late to start adding a little fun, so the best time to start is now!

Get beyond your comfort zone

No matter your age or fitness level, it’s great for your mind, body, and soul to go beyond your comfort zone. I had a client a while back who really wanted to see the Smokies. She never thought she’d be able to hike the trails, but after hard work and preparation, she did! She pushed beyond her fears, and she’s now bringing her husband and grandkids, creating lifelong memories that they never would have otherwise done!

Expand your horizons

Going on adventures expands you. When we’re expanding, we’re never contracting. As we age, people often see their worlds and experience getting smaller and smaller. Adding adventure does just the opposite!

Another client of mine wanted to learn to stand up paddleboard. When she finally did it, she loved it! Because she loved it, she started taking classes and meeting other people who loved it as well! Before she knew it, her life had expanded beyond what she would have dreamed, just by simply trying one new thing.

Three Tips for AdventuringIf you’re not sure how to get started with a new adventure, here are my main tips for getting started…

Dream

Before you decide to add some adventure to your life, take some time to dream a little! What do you enjoy? How do you like to move? What does your community have to offer that you’ve never tried before?

Find a dream, no matter how small, and then you’ll be ready to put a plan in motion.

Train

Depending on the adventure and your current fitness level, you’ll probably need to train for it in one way or another. My typical rule of thumb is to allow 3-5 months of preparing if your adventure is on the more strenuous side. For example, a backpacking or kayaking trip would require more intensive training than simply trying a paddleboard.

Find Community

Lastly, find your tribe! Find that friend who will go with you. Join a class that makes sure you’re not alone. Enlist an accountability coach or partner like myself. Your adventure will go to the next level when you do it with other people. Trust me!

Upcoming Trips for Fit is FreedomSpeaking of incredible communities, we have three big trips coming up with limited availability! Be sure to check the Fit is Freedom website for more information on the following trips…

San JuanCosta RicaSmoky Mountain National ParkSchedule a FREE 15 minute discovery call with Kelly here!

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On this episode of the Fit is Freedom Podcast, I am elated to be joined by Allison Jackson, author, podcaster, and health/wellness guru extraordinaire, who is going to walk us through how to handle health and wellness while struggling. She’s also going to leave us with her three big tips for wellness that are simple and easily-implementable!

Have you ever wondered what happens to your health and fitness goals when your life is derailed?

Typically, we set these aspirational goals when things are going well. We are able to plan and prioritize health and fitness when the waters are calm. But, the moment a storm arises, it can be easier for some to simply jump ship and forget about everything altogether. This doesn’t have to be the case! As a matter of fact, it may even be better for you to continue focusing on your health when life gets hard.

Get The fitness consistency book that will change your life!All About Allison JacksonAllison Jackson is the founder of Allison Jackson Fitness and focuses on helping high performing women prioritize their health, nutrition, movement, and mindfulness. She is an author, the host of the Fit to Lean Podcast, a personal trainer, certified nutrition coach, yoga instructor, pro masters figure competitor, and certified in sound healing! Needless to say, she has a great deal of experience in a variety of health and wellness avenues!

Important Links

Allison Jackson Website
Allison Jackson on Facebook
Allison Jackson on Instagram
Allison Jackson Podcast
Why Woo-Woo Works

Health and Wellness While StrugglingAllison shares how her family went through an especially challenging few months in which her husband was hospitalized multiple times, she lost her job, and she lost a close friend. In life, it’s inevitable that these moments arise where we feel we are at the bottom of the metaphorical barrel. Here are some of her takeaways from that challenging time…

Find the Helpers and Blessings

Instead of focusing on the bad that is going on, spend time looking for the helpers and blessings that will inevitably arise. No matter the storm, there are going to be people in your life who will step up, offer help and encouragement, and try their best to support you. The more you are looking for instances of positivity, the more you will see it coming your way.

Find What You Need

For some, they cope through mindfulness and journaling. For others, they need to shut themselves in their car and cry or scream. No matter what, it’s important to find a healthy outlet during your times of struggle. Find some other ways to release and get out of your head.

Listen to Your Body

If you are a high performing woman going through a challenging period, it’s important to listen to your body both with fitness and with eating.

Maybe you typically wake up five days a week to workout, but you’re not sleeping due to anxiety or stress. Instead of pushing yourself past your limits, try adjusting and giving yourself grace. Instead of a big workout, you could simply wake up and walk or do some yoga. Keep your body moving, but also listen to what it is saying it needs.

Similarly, listen to your hunger cues. Whether you are going through a hard time or not, Allison shares the importance of intuitive eating and not restricting anything from your diet. Try making adjustments through nutritional commitments. Some commitments could include: eating protein with every meal, eating 2 fruits a day, incorporating one veggie with each meal, and more. Find a commitment that works for you to make sure you are taking care of yourself.

Allison’s 3 Big Tips for Wellness1. Train Your Brain

You wouldn’t leave the house naked, would you? Then, why would we wake with a start, diving into productivity before allowing our brain to get ready for the day? It’s so important for our health and wellness to take a few minutes in the mornings to meditate, reflect, journal, or do something that allows our brain to settle in and prepare for the day ahead.

Get Outside and Move

Vitamin D and movement are so important to our overall health, no matter what is going on in your life. Try and find some time everyday to be outside and move your body.

Prioritize Protein

As we age, protein becomes more and more important for our health and wellness. Aim to get a minimum of 30-40 grams of protein per meal. Bonus points go to those of you who can do this without distraction! Challenge yourself to eat your meals without any kind of screen or distraction, and you’ll be able to eat more intuitively!

Schedule a FREE 15 minute discovery call with Kelly here!

Why Woo-Woo Works: The Surprising Science Behind Meditation, Reiki, Crystals, and Other Alternative Practices

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Navigating your menopause journey can be scary. There are a lot of horror stories out there, and quite frankly, not a lot of research-backed information. Thankfully, we have Zora Benhamou joining us this week.

Zora the Explorer, as I affectionately call her, is joining us this week on the Fit is Freedom Podcast to educate us more on how we can make the best of our inevitable menopause experience, biohacking our way to health and strength well beyond all of the big changes.

All About ZoraZora Benhamou is a gerontologist and the host of the Hack My Age podcast, dedicating her life to educating and empowering women through the aging process. She was first inspired to learn more about aging through personal experience when her mother passed away at the young age of 57. After losing her mother, she learned that preventing your fate isn’t just genetics. As a matter of fact it’s only 20% genetics and 80% diet and lifestyle. It was a true lightbulb moment that led Zora to a career that she loves, helping others understand how to age gracefully and healthily.

She not only has a passion for health and wellness but also adventure. Spending a large chunk of her life as an expat, she has traveled the world and lived in many different countries while speaking six different languages. Recently, she and her husband became empty nesters and embraced the nomadic lifestyle full time, living in a different country every 4-6 weeks!

Important LinksZora Benhamou Website

Zora Benhamou Facebook

Zora Benhamou Instagram

Get The fitness consistency book that will change your life!Post MenopauseThere is very little research done on older people, but there is even less research done on older women. Thus, there isn’t enough research on all of the changes women go through with menopause.

There are, however, a few important things to keep in mind when going through menopause. First and foremost is a necessity to keep your bones strong. The statistics on survival rates after falls in older women is staggering. Osteoporosis is a big issue that can be helped with action, but it’s important to keep an eye on.

While some used to suggest that women slow down once menopause occurred, the opposite is really true. To keep your muscles and bones strong, women need to keep moving while also getting adequate sleep.

How to Stay HealthyThroughout the aging process, you want to stay as healthy as possible. Zora shares a few tips…

Longevity starts in childhood. The earlier you start exercising and eating healthy, the better prepared you will be for the big changes that come.
Check in on mental and spiritual health. If your bucket keeps filling with stressors and worries, it’ll get too full. If it gets too full, it will overflow, and when it overflows, it will manifest in the body.
Observe your body and its hormonal patterns. The earlier you know your patterns, the better prepared you will be. Take time to learn about yourself. If you still have a cycle, track it on an app. It will help you in the future.
Learn about your body without being obsessive. Learn about your body, notice its movements, weight, and strength. Continue working on it, setting goals, and building strength.

Advice on HRTAs previously stated, there is little research done on women and the effects of hormone therapy. While it used to be discussed in a negative light, there is new research on the horizon suggesting otherwise.

Talk with your doctor, read new research and studies, and advocate for yourself and what you feel is best for your body during this time.

Tips for Navigating Menopause* Do what you love! * Lift weights and use your muscles! * Prevent injuries with flexibility/mobility! * Try some plyometrics!

Schedule a FREE 15 minute discovery call with Kelly here!

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Have you ever felt sandwiched between motherhood and being a caregiver for an elderly parent? If so, you are not alone! As a matter of fact, a staggering number of women find themselves in this very predicament at one point or another in their lives. It’s challenging to say the least.

On this episode of the Fit is Freedom Podcast, I am thrilled to be joined by Laurie James, somatic relationship coach, author of Sandwiched, and host of the “Confessions of a Free Bird” Podcast. She will be walking us through not only the struggles of those who are in the stage of being sandwiched, but also how somatic healing can change your life, the effects of long term stress, and more.

Get The fitness consistency book that will change your life!All About Laurie JamesLaurie James is a somatic relationship coach, focusing on helping women transform their relationships with themselves, their pasts, and their experiences. She is the author of Sandwiched, a “memoir of holding on and letting go,” and the host of the Confessions of a Freebird Podcast. Additionally, she offers courses that help women navigate dating in midlife.

Important LinksLaurie James Website

Laurie James Facebook

Laurie James Instagram

What does it mean to be “sandwiched?”Being sandwiched is the experience many women face as they are raising children while caregiving for parents. It’s when they feel pulled in two opposing directions while also navigating life for themselves between the ages of 45-65.

Personally, Laurie spent 14 years being sandwiched as she raised her children and cared for her parents. She experienced a great deal of burn out and heartache throughout this time, eventually resulting in the ending of her marriage.

While her book walks readers through navigating this trying time, her podcast acts as the sequel. Confessions of a Freebird focuses on her newfound freedom as she now refers to herself as a “freebird” instead of an “empty nester.” No longer feeling sandwiched, she has a newfound opportunity to make herself a priority again.

All About Somatic HealingA big piece of Laurie’s work is helping others through somatic healing. Somatic healing is body and mind work that helps people process past experiences in order to move on and find more self love.

For example, if a woman struggles with finding strong girl friendships because of a past experience that made her distrust her friends, it will stay with her until she processes it properly from her body (through movement) and mind (belief system).

If you don’t process your experiences properly (whether they are big “T” or little “t” traumas, putting too much on your plate, or not getting out of your head), it will eventually catch up with you in a big way. Whether it’s a physical illness that lands you in the hospital or something less extreme, your body will make you stop if you don’t take the time to stop and process on your own!

Action TipThe final piece of this episode of the Fit if Freedom Podcast is a wonderful exercise Laurie James walks us through! You WON’T want to miss it!

Schedule a FREE 15 minute discovery call with Kelly here!

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In this episode, I will walk you through…

Why hydration is important
Reasons you probably need more water
Tips to drinking more water
Advice on electrolytes

Consider this episode of the Fit is Freedom Podcast as a PSA of sorts! With spring and warmer weather right around the corner, your hydration needs are about to shift. It’s crucial to both your health and your fitness to make sure you are hydrating properly!

Hydration is so incredibly important and if you are in need of a refresher, motivator, or some tips on how to improve, you won’t want to miss this episode!

Get The fitness consistency book that will change your life!
Hydration is ImportantI’m approaching this episode from personal experience. My partner had a scary run in with not hydrating properly that really brought my attention to the importance of staying hydrated no matter the weather. Now that we are heading into hotter weather, the chances of heat strokes are even higher! That means we need to be even more vigilant!

Signs You Need More HydrationLack of hydration can result in some serious illnesses and side effects. Ideally, you want to stay on top of your hydration so that you don’t experience any. However, it’s also important to know what to watch out for. Here are some signs that you need more water…

Muscle cramps and joint pain
Dry mouth
Headaches
Fatigue
Sugar Cravings
Weight gain
Dark colored urine

Tips for Drinking More WaterIf you, like many other people, struggle with getting enough water and hydration each day, here are my favorite tips…

Carry a clear water bottle

If it’s nearby, you’re more likely to use it! So, if you have any type of water bottle, keep it close. But, I’ve learned that if you have a clear water bottle and you can physically see your progress, then you may be even more successful with that visual reminder.

Skip the sugary drinks

They’re not great for you. They’re not properly hydrating you, and you should simply prioritize water!

Get creative with flavors

Just because you’re skipping on the sugary drinks doesn’t mean that you can’t have any fun! Try herbal teas, sparkling waters, or even supplements and electrolytes to spice up your water routine.

Try an app

Did you know there are even apps that can help you track your water intake? So awesome! If you’re on your phone a good bit (like most of us), it may be motivating to keep up with your intake via an app.

Thoughts on ElectrolytesWhile I’m no expert on electrolytes, I have seen their benefits. Especially when working out for extended activities, you’re going to need more than just water. Everyone is different. We all have different tastes and preferences, but we also have different reactions to supplements and things like electrolytes.

My biggest advice is to try out a variety of electrolytes and find one that works (and tastes) best for you!

Schedule a FREE 15 minute discovery call with Kelly here!

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Kelly and Kate Champion are joining forces again for another exciting K & K Chat! In this particular episode of the Fit is Freedom Podcast, they will be answering any and all of your questions about the Women’s Wellness Expo in Houston!

All About the Women’s Wellness Expo in HoustonThe IdeaOne day, Kate was working out in her basement when a vision emerged so vividly that she had to stop the rower. She envisioned a wellness event where women could come together as a big community to learn new and exciting ways to move their bodies, improve their health, and strengthen their minds. During this vision, she knew she needed an accomplice, and Kelly was the first person she thought of!

After that exciting day, Kelly and Kate got to work! After pouring hours into planning, the time is quickly approaching!

Get The fitness consistency book that will change your life!The DetailsThe Women’s Wellness Expo will be in Houston, TX on April 20! If you select to be a VIP, it will continue through April 21!

There will be speakers and experts, small group breakout sessions, opportunities to try out new ways to move your body, and more! This expos is meant to be a full sensory, immersive event with both the mind and the body as the focus.

The FlowThe event will begin with a whole group speaker and then move into small group sessions. In the big room, you will find a variety of hands-on activities with opportunities for one-on-one interactions through strength training guidance, acupuncture, and more.

While one group is rotating through all the stations in the big room, another group will be doing small breakout sessions. These sessions will address topics such as setting healthy boundaries, personal development, coaching, and more.

During the lunch break, there will be an opportunity to be in the great outdoors at a local community garden!

Action TipIf this expo peaks your interest, Kelly and Kate HIGHLY recommend putting your name on the list! Because the venue is smaller, the spots are very limited!

Schedule a FREE 15 minute discovery call with Kelly here!

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In this episode of the Fit is Freedom Podcast, which is part two of my three-part series, I will be walking you through the Blue Zones True Vitality Test. I will share my results and give my opinions on its quality and findings!

Get The fitness consistency book that will change your life!Ever since that Netflix documentary came out, I feel like everyone is talking about the Blue Zones! Of course, it’s very interesting, and as someone who values health and fitness, I’ve created a series of podcasts exploring more about the Blue Zones and how we can learn from their example.

Blue Zones True Vitality TestWhat is it? The True Vitality Test is a quick online quiz that will calculate your life expectancy, health expectancy, and even provide recommendations on how to increase both results. The quiz is based on the research of how people in the Blue Zones live and was created in collaboration with the University of Minnesota School of Public Health.

A Walk ThroughIn the podcast, I walk the listeners through each of the questions, answering them for myself. The quiz asks a variety of questions about not just my dietary habits but also my physical health, family history, overall happiness, friendships, and more.

Results and RecommendationsAt the end of the quiz, I am presented with a healthy life expectancy, life expectancy, and a potential life expectancy. I am also given advice like adding more whole grains and being more friendly in order to increase my life expectancy overall.

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Episode SummaryOn this episode of the Fit is Freedom Podcast, we are joined by my new friend, the incredible Philip Pape. As a physique engineer who focuses on strength training and evidence-based nutrition, he has dedicated his life to helping others optimize their metabolism and health without feeling restricted.

In this episode, Philip and I will discuss a variety of health and fitness related topics that include…

Importance of Strength Training
Diets
Supplements
Staying Healthy While Traveling

Get The fitness consistency book that will change your life!All About Philip PapePhilip Pape is the host of the Wits and Weights Podcast, which is a top 25 nutrition podcast that centers around science-based strategies for all things health and fitness. Philip is a certified nutrition coach and a physique engineer who was inspired to help others through his personal fitness journey.

Philip Pape Website
Philip Pape Facebook
Philip Pape Instagram
Philip Pape Podcast

Importance of Strength TrainingDespite what many may think, strength training is the path to fat loss. While the weight loss industry wants people to believe the numbers on the scale and the number of calories you consume are the most important thing, it’s just not true.

Eating less calories than you burn may result in temporary weight loss, but it also can trigger your body to think it is in danger. This creates an endless cycle of plateaus, restrictive eating, and slowed metabolism.

If you want to sustain a healthy way of life, you need to build muscle, which helps burn energy and fat. Not to mention, our muscles are meant to be challenged and used, so it’s important that we work them.

Overcoming Resistance to ResistanceThere are so many reasons why people are resistant to strength training. Some may worry they’ll “bulk up,” while others may not enjoy it. No matter your reason, here are two main tips to move past your resistance to resistance training…

H3 Find out WHY

Evaluate why you are hesitant to try strength training. If it doesn’t sound fun, maybe you haven’t found the right type of gym or class that is fulfilling. If you don’t have time, start small. Find some videos online or tutorials to try in the comfort of your home.

Once you figure out why you’re hesitant, you can work through that reason and find something that works for you.

Gain Momentum

As mentioned above, start small. With resistance training, results can come quickly. You can notice your strength building. You can feel a difference in your movements. Find a quick win to ramp up your motivation and keep your momentum going.

Diets Aren’t One Size Fits AllDiets are too rigid. If you can successfully follow them for the rest of your life, good for you! But the reality is that most of us can’t. And even if we could, we’re all different in our needs.

When you’re eating, you shouldn’t feel restricted, guilty or unsatisfied. You need to find small ways to improve your eating habits in a way that is sustainable for you. For example, if you don’t have time to cook everyday, you’ll need to look for healthier options that are fast to obtain.

Travel Tips for the Health ConsciousWhether you’re out of town for 3 days or 3 weeks, it’s hard to stay healthy on the road. Here are three tips from Philip that can really make a big difference.

Have a plan

You know how long you will be gone and where you’re going. Use that to your advantage. Does your hotel have a gym? Is there a continental breakfast with good options? If not, should you pack some protein powder or shakes? Thinking through your trip will greatly increase your chances of making good, healthy choices.

Focus on protein and fiber

Eating perfectly isn’t realistic even when you’re not out of town. If you’re eating out a great deal or don’t have your typical foods, simply focus on higher protein options or options that provide a good source of fiber.

Check menus

If you know the restaurants you’ll be visiting, take a few minutes to check the menus beforehand. This can save a lot of time and prevent impulsive decisions.

SupplementsProteinWhen it comes to supplements and eating, protein is incredibly important when it comes to health and muscle building. Ideally, you want to eat one gram of protein for each pound of your goal weight.

DeficiencyIf you’re thinking about supplements, some are taken because your body is lacking something and some are taken to increase performance. The supplements below are most commonly used because of a deficiency…

Magnesium
Multi-vitamin
Omega 3 Fish Oil
Vitamin D

PerformanceFor performance enhancing supplements, Philip discusses the following…

Creatine
Caffeine
Pre-workout

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This is the first episode in a three-part series that takes a deep dive into the Blue Zones. If you haven’t heard of the Blue Zones, they are particular regions around the world where people tend to live longer than average. Many researchers have studied these areas, and as someone who dedicates so much time to health and fitness, I find myself completely fascinated!

Join me on this episode of the Fit is Freedom Podcast as I explore the big trends of how people in the Blue Zones live and share how we can use them as inspiration to improve our lives no matter where we live!

Get The fitness consistency book that will change your life!9 Steps to Emulate Blue ZonesMost of us don’t live in the Blue Zones. As a matter of fact, some of us live in places that make it really hard to picture living in a Blue Zone. However, there are things we can do and small adjustments we can make to increase our similarities no matter where we are.

Movement

Most of the Blue Zone areas have elevation variations. If you live somewhere with a variety of elevations, use that to your advantage with your movements. If you don’t, then simply incorporate more intentional movement into your life. It’s important to move with purpose and keep moving, so try that no matter where you are.

Purpose

It’s also incredibly important to have a purpose. There are a variety of ways to feel fulfilled, whether that is taking care of others, volunteering, or working at a job that “fills your cup.” No matter what it is, try to find something to give your life more purpose and meaning.

Wind Down

Take time to slow down. Whether that’s meditating or going on a walk, find ways that help you to feel relaxed and lower your worries and stresses.

Listening

I don’t mean in the literal sense. When I say listening, I mean listening to your body’s natural cues. People in the Blue Zones know how to listen to their bodies and stop eating when they’re full.

Plant-Based

Most people assume that the people in the Blue Zones all have similar diets. That’s not entirely true. However, it is true that the majority of their diets consist of plant-based foods. So, if you want to emulate the people in the Blue Zones, look for ways to increase the plant-based items in your own diet.

Wine

This one is a bit controversial. Depending on your beliefs, ability to handle alcohol, and more, wine may not be a best fit for you, but it was something that was found in all the Blue Zones. Personally, I think the wine drinking had more to do with community and a sense of belonging to a group than the actual beverage.

Belonging

Speaking of belonging, people in these zones had a sense of belonging. For most, that was centered around a particular faith or higher power that gave their life meaning beyond this life on earth.

Family First

In the U.S., this priority seems to be shifting a bit, but the people in the Blue Zones typically put their families first. In the United States, so many people move away from their families for work and other big opportunities, which can make it a little more challenging to be more family-centric like the people in the zones.

Being Selective

Lastly, it’s important to have the right tribe. Have you ever heard people say you are the sum of the people you surround yourself with? Well, this seems to hold some weight. Be intentional with who you spend your time with and make sure that they have similar values and goals.

Three Suggestions to Get StartedIf you want to be more like the people in the Blue Zones, you can’t just magically change your life to match all of the items above. Here are three suggestions I have for you to start shifting your life in the right direction…

Pick one of the nine items above to focus on. This isn’t a magical fix. This is a lifetime journey. Start small and pick just one before. Once you master that adjustment, pick another and keep moving forward.
Find some new and exciting recipes.
Reach out to somebody. There is a lot of research that ties life expectancy with the quality of relationships. Take some time today and reach out to a friend and build a connection.

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Episode SummaryIn this episode, I am joined by Dr. Peggy Malone, a chiropractor, podcaster, and coach who specializes in the midlife transition for women. From perimenopause to slowing down the feeling of time passing, Dr. Malone and I discuss how you can gracefully thrive through midlife!

When you think of midlife, I bet you are picturing some dude in his forties going through a midlife crisis, buying himself a shiny new convertible. If this is what you picture, then you are going to learn a lot in this episode of the Fit is Freedom Podcast!

All About Dr. Peggy MaloneDr. Peggy Malone has over 18 years as both a business owner and a chiropractor. After toying with blogging and hosting a well-being television show, she now hosts the Midlife Improvement Podcast and is a coach for individuals transitioning into midlife

Connect With Dr. PeggyDr. Peggy Website

Dr. Peggy Facebook Page

Dr. Peggy Instagram

Dr. Peggy Podcast

Get The fitness consistency book that will change your life!Midlife TransitionFor women, midlife transition is often met with a myriad of things. From children leaving the nest and parents aging and needing our support to perimenopause and body changes, this stage of life can be a lot. In the midst of all that is going on, it’s important to take time for yourself. Dr. Peggy Malone shares some tips on how to thrive through this time of life.

Become a Time WizardDo you remember when you were a kid? Time felt like it was in slow motion. Summer vacation felt like a lifetime. Vacations felt like months. School days felt like weeks.

As we age, it almost feels like time speeds up. Now summer vacation feels like a week. Vacations feel like a day. Work days feel like the blink of an eye.

There are ways we can rework this time warp and become time wizards! As a child, everything is novel. Our brains are taking in our new surroundings and experiences in a way that makes time feel slower. As we age, our routines create days that are a blur. We have fewer and fewer “new” experiences.

If you want to slow down time in your midlife, act more like a kid again. Try new things! Do something that gets your adrenaline pumping! Change up the monotony of the week with an evening out with a friend. If we introduce new and novel experiences, we can create the illusion of time slowing.

Accepting the RestartDr. Malone shared how so many people may start out strong with a new habit or routine, but will quickly abandon it if they aren’t “perfect.” For example, you set a new year resolution to run everyday, but you miss a day. Instead of accepting the restart, many people will just give up.

It’s important to give yourself grace to come back. If you’re making a positive change in your midlife, it’s going to be messy. You’re busy. You have responsibilities. But, you shouldn’t use those things as excuses to not try. You should allow yourself the ability to keep showing up and keep trying even if life gets in the way.

Power of GratitudeOne very powerful tool to take into midlife is the power of gratitude. It’s the antidote to negativity and allows you to check yourself in the midst of a negative spiral. Whether you journal about things you're thankful for or simply recite them in your head at the start of your day, taking time in your midlife to show gratitude can make a big difference.

Takeaway ExerciseTapping into the wisdom of your future self can be incredibly helpful to accomplishing your goals. While this exercise is set for a mid-length goal of six months in the future, you can easily do this exercise for a longer term goal.

Close your eyes
Think about a goal or something you want to accomplish six months from now
Think of the future you who has accomplished that goal and how it feels to accomplish it
Ask the future version of you, “What should I do now?” and listen
Take action and follow the advice

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Episode SummaryIn today’s episode of the Fit is Freedom Podcast, we’re going to be talking about all things sugar. From the dangers to the great Sugar Freedom Experiment, we’re going to prepare to limit our intake and take back our health (both minds and bodies)!

From “Sugar, Sugar” by The Archies to “Pour Some Sugar on Me” by Def Leppard, songs aren’t the only things that include a lot of sugar. As a matter of fact, there are so many “healthy” foods that have hidden sugars and lead so many of us to accidentally overindulge.

What’s Wrong with Sugar?Now, I’m not ANTI-sugar! By no means should you swear off sugar for the rest of your life! Doing that wouldn’t be realistic. As with most things, moderation is key!

And in the spirit of moderation, it’s important that you educate yourself on sugar. Here are three main things to be aware of when it comes to sugar…

Get The fitness consistency book that will change your life!* Sugar is Addictive

There have been countless studies to prove that sugar is incredibly addictive. In one study with Connecticut College, rats were given Oreos. The researchers quickly learned that the oreos activated more neurons in the rats than cocaine. Isn’t that crazy?

With the average American consuming 17 teaspoons of sugar per day, it’s safe to say that many of us may be more addicted to sugar than we may realize.

Sugar is Hidden

One main reason we may not realize we are as reliant on sugar as we are is because sugar is hidden in almost everything!

One cup of Dannon low-fat yogurt? 8.5 teaspoons of sugar!

Vitamin Water? 4.4 teaspoons of sugar!

Dressings? Ketchup? Chewable Vitamins? Yep! Added sugars are in all of those and more!

Sugar has Negative Effects

Of course, sugar being addictive is a negative effect! No one wants to be reliant on any substance. But, there is also a laundry list of other negative effects of consuming too much sugar which include…

Higher blood sugar

Inflammation

Fatty liver disease

Heart issues

Cancer

And more…

What’s the Sugar Freedom Experiment?If you find yourself feeling the effects of having too much sugar in your daily meals or you’re looking to shift your health, you may want to give the Sugar Freedom Experiment a try. Essentially, the Sugar Freedom Experiment is a way to get curious about your health, notice how your body and mind feel without sugar, and detox in a healthy and less-pressured way for 30 days.

Tips for the Sugar Freedom ExperimentWhether you’d like to join me or try it on your own, here are my four main tips for participating in the Sugar Freedom Experiment…

Read Labels

First, get curious. Look at what you have in your house. Are there large quantities of hidden added sugars in your favorite drinks, sauces, snacks, and more? Explore the grocery store. Start noticing where sugars are and where they aren’t.

Create a Runway

Instead of jumping on a hard detox, take your time setting yourself up for success. Create a “runway” to take off gently. Take out the items in your home that are riddled with sugar. Purchase some healthy alternatives that can lessen your cravings in a better way. Talk with your partner or spouse and make a plan for their level of contribution. If they still need their Oreos in the house, establish an agreed upon place that will limit your temptations.

By reading labels and educating yourself and then creating a runway to successfully take off, you’re much more likely to commit to your experiment.

Be Curious

It’s called an experiment for a reason. Take time throughout the journey to be curious about yourself. Take note of your most frequent triggers. Is it a particular time of day? Is it in a specific location? When you observe your triggers, you can make a plan of action and prevent it from happening. For some, it could be breathing exercises to work through the temptations. For others it may be a healthier alternative like a small dark chocolate bar or a chocolate protein shake.

Find Support

Lastly, and most importantly, it is crucial to find support. Whether you choose to work with me and join our accountability group or simply have a supportive spouse, you’re going to be more successful if you have someone challenging, encouraging, and joining you in the process.

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Kelly and Kate Champion have health and fitness conversations about clients, the new year, and the new and exciting opportunity they are planning in March! The inaugural episode of Kelly and Kate. This will be a recurring segment where they plan to join their communities for a monthly podcast special.

All About Kate ChampionLike so many others, Kate didn’t find fitness and adventure until later in her life. She started backpacking at 55, she became an author at 57, and started her very own podcast at 60! She is an inspiring mental health professional who dedicates her time to bridging the gap between fitness and the great outdoors and mental health.

Connect with Kate Champion* More Kelly and Kate Episodes * Kate Champion Website * Kate Champion Author on Facebook * Kate Champion Living Big Mindfully Facebook Community * Kate Champion on Instagram * Kate Champion Podcast

Get The fitness consistency book that will change your life!New Year, New You?Kelly and Kate aren’t the biggest fans of the whole “New Year, New You” trope. They don’t love the pressure and unhealthy habits that can come from setting a bunch of new year’s resolutions like, “lose 30 pounds” or “quit eating dessert.”

They do, however, believe that there is something magical about a new year that can bring new sparks and new hope. And with this in mind, Kelly and Kate share their hopes for the year of 2024, which include…

Helping people
Impacting other peoples’ lives in a positive way
Bringing hope
Cheer others on as they reach their health and fitness goals

New Year, New Opportunity!It was a mundane day on the rower when Kate had a vision for the future. She envisioned an expo of sorts. She envisioned an expo that gave women the opportunity to try out new activities and ways to be fit. She envisioned a community of caring and supportive women who came together and learned together about health and wellness. As soon as the idea was sparked, she knew she wanted Kelly on her team.

Together, Kate Champion and Kelly have organized an expo just as she envisioned. It will be on March 16 (with a special event on March 17) in Houston where women can come together, practice and play, eat great food, and learn together. Spots are limited!

Tips for a New YearAs we head into the new year, the dynamic duo have a few tips to start it strong.

Focus on your why
Don’t let perfectionism get in your way
Grant yourself grace
Start small
Find something with a touch of adventure

Takeaway Challenge If you are wanting a little activity to get your mind right on the new year, take a few minutes, grab a piece of paper and a pencil, and follow along…

Before beginning, close your eyes. Take a few deep breaths.
After a moment, ask yourself, “What is really important to me this year?” Then jot down all that comes to your mind.
Once you know what you really want from this year, make a t-chart.
- On the left, list all of the barriers to accomplishing what you want.
- Once you have the barriers, on the right column, list how you’re going to combat those barriers.

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Are you in your 40’s, 50’s, or beyond? Do you ever find yourself wondering if it’s too late to find your fitness and prioritize a healthy lifestyle?

First of all, it is NOT too late. Second of all, you have come to the right place!

In this episode of the Fit is Freedom Podcast, I am joined by Kevin English. Kevin is a healthy aging expert. He iis going to walk us through the three main keys to achieving, maintaining, and improving your optimal health as you age gracefully.

All About KevinIn his mid-forties, Kevin English discovered he was losing track of himself and his health. While his health slowly crept into an unsatisfactory state, it was a sudden health scare that served as a wake up call to start prioritizing himself once again. This personal change led Kevin to become a healthy living expert and he founded Silver Edge. Silver Edge is a business that includes a podcast, coaching, and so much more that focuses on finding health and wellness for those over 50.

Kevin English Website

Kevin English Podcast

Kevin English Facebook Page

Kevin English Instagram

Get The fitness consistency book that will change your life!Three Keys to Optimal HealthKevin thinks of the three main pillars to optimal health, like a three-legged stool. If you have all three, you’re solid, but if you’re missing one, it can all fall to pieces. When setting your sights on being strong and healthy beyond fifty, it’s important to make sure all three of the following keys are a priority…

FuelDid you know that 70% of the average American’s diet comes from processed foods? That is a staggering statistic that can wreak havoc on your health. The general rule of thumb for fueling yourself properly is to focus on eating as many real foods as possible. Shop the edges of the grocery store. Switch out those Cheez-Its for some peanut butter and an apple.

Another important thing to consider when fueling yourself as you age is protein! Generally, our body tends to lose muscle mass as we age, but prioritizing protein in your diet (along with the other keys to optimal health) can prevent that from happening. Ideally, you want to eat .7 to 1 gram of protein per pound of your ideal weight. So, if your ideal weight is 180 pounds, you should aim to eat 126 to 180 grams per day.

Sticking to non-processed foods and packing the protein will get you going on the right track to building muscle and maintaining your health and strength as you age.

MovementAs we age, we lose about 10% of muscle per decade. For a while, people in the health and fitness industry just accepted this as an inevitable fact. As it turns out, this doesn’t have to be the case. Yes, losing muscle mass can become easier as we age, but if you prioritize a variety of movements (along with eating a healthy, protein-focused diet), you can prevent muscle loss.

There are two main types of muscles: Type 1 and Type 2. Type 1 muscles are slow twitch muscles that are well developed for longerform exercise like walking, running, etc. Marathon runners have well developed Type 1 muscles.

Type 2 muscles, however, are the opposite. They fire with faster movements like strength training and progressive overload. Type 2 muscles are metabolically expensive and the easiest to lose. As we age, it becomes more and more crucial to prioritize movements that continue to build your Type 2 muscles.

So, for those who are serial cardio lovers, don’t forget about those Type 2 muscles and make sure you take time to strength train properly.

Lifestyle IntegrationThis “third leg” of the three legged stool is crucial. You can’t simply achieve health and wellness by focusing on your fuel and movement alone. You’ve also got to ensure you are sleeping and resting in a way that heals your body and allows it to properly thrive.

Kevin thinks of sleep as a magical secret hack. It’s the foundation for over 50 health because it is where all of the repairs happen. Make sure you are prioritizing not just sleep, but also rest.

Recovery is critical to getting strong and progressing. You will inevitably get hurt if you are breaking down your muscles and then only allowing them to partially repair. We need to break down our muscles, allow them to repair, and then adapt.

With proper fuel, intentional movements, and lifestyle integration, anyone can find their way back to health and fitness in their later years!

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This week on the Fit is Freedom Podcast, we’ll cover more tips on how to stick to your New Year’s Fitness resolutions.

Last week on the podcast we talked about getting our mindset right for the new year. The next step towards a powerful and successful New Year is making sure you have a plan and a schedule created to take you forward into 2024!

Get The fitness consistency book that will change your life!Creating a Successful New Year’s Fitness PlanPrepareBefore you can put any fitness plan into action, you first must know what the outcome is you desire. Your desired outcome will drive how you create your fitness plan. Do you need to recover from an injury before you can focus on improving your fitness level? Is this the year you prioritize strength so you can improve your bones? What’s your desired outcome?

Step 1Step one is to commit to creating and keeping a fitness plan. I have never seen someone successful at improving their fitness without a plan.

Step 2Step two is to remember that every fitness plan needs these three basic pieces; mobility, cardio and resistance.

Step 3Step three is to embrace the fact that every woman who is focusing on her fitness must also be willing to add rest into her fitness. Rest is when we recover, it keeps us from injury and it allows us to enjoy our movement more.

Additional NotesOnce your plan utilizes each of these three steps. A couple of notes to remember. Motivation is a learned skill, not something people are born with. Everytime you prioritize your fitness, you’ll become more motivated.

Remember, at times life gets busy and we miss a day or a week of fitness. Don’t panic and especially don’t give up. Simply start again and refocus. One easy way to keep your body in motion is to have a Minimum Daily Movement plan (MDM). This is nothing more than 10 minutes in a day where you have committed to yourself that you will always move. Any easy MDM includes three minutes of mobility and joint warms up followed by some simple do-anywhere move like squats, bicep curls and tricep kickbacks using a water bottle instead of weights and then a brief walk. Or, do your three minutes of mobility and then go for a seven minute walk.

You’ll be surprised at how often ten minutes turns into twenty and you’ll feel twice as good!

Join us on January 10th, 2024 for a live (virtual) event : FIT is Your Superpower!
Learn more and register here: https://learn.fitisfreedom.com/masterclass-january-2024

Key Timestamps(01:42) What is your desired outcome?

(04:39) A text from one of Kelly’s clients

(06:25) Everyone’s plan needs: Mobility

(07:11) Everyone’s plan needs: Cardio & Resistance

(08:09) Everyone’s plan needs: Rest

(09:00) Make it personal

(11:51) Learning motivation

(15:14) We have to have a reason

(19:48) Kelly’s bonus tip

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How can I stick to my New Year’s resolutions? Resolutions can be exciting and powerful, but they can also be painful if you find yourself making the same ones year after year. The resolution process below is designed to empower your entrance into the New Year.

Get The fitness consistency book that will change your life!Put aside an hour or two to go through this entire process. Give yourself the gift of planning the upcoming year in a relaxed state, which is always more conducive to achieving whatever you desire.

Grab a notebook, a new journal for the new year, and your pen. Settle in with your favorite herbal tea in a cozy and comfortable spot. Follow the directions to create a “Convincing State,” simply a state of mind where you are relaxed and open to new possibilities.

Create your Bliss List - What are things, actions, activities, and lifestyle choices that make you smile and bring happiness and enjoyment to your world?
Write out your “wins” from the previous year.
Make a list of highlights of the past year.
Create a PowerPoint List: What are the most potent things you learned, read, watched, or listened to this last year?

Now, bring this all forward.

Grab your bliss list and calendar, and start adding things that bring joy to your 2024.
Use your PowerPoint List to plan your next year by pre-scheduling books to read, audiobooks to listen to, and podcasts that enrich you. Keep these front and center.
What didn’t work this last year? How can you change this so it is no longer a problem in your life?
What is one change that you will focus on in this new year? Focus on it each day, and make this action a part of what you want your life to be.

Take action.

Schedule your upcoming week
Focus on a word that you want 2024 to embody
Keep your feeling present, positive, and who you want to be
Simple actions like movement, connection, and focusing on your Bliss List will have powerful implications!

Remember, you only need to take one empowered action each day to change the trajectory of your life completely!

Here’s to an amazing 2024!

FIF 213

(01:26) Tips for making your 2024 successful

(02:14) Get a Journal

(03:24) Get into your “Convincing State”

(06:21) Write your “Bliss List”

(09:49) What were your wins?

(13:01) Make a Power Point list

(16:54) Incorporate your lists together

(20:29) What didn’t work last year?

(22:38) What’s one change that you want to focus on?

(29:11) Extra Pointers

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Spoiler alert! I’m a sucker for a happy ending, and this episode is full of them!

I’m joined this week on the Fit is Freedom Podcast by my friend and our Alumni, Anne. She’s an amazing member of our community who has made so many strides since joining the tribe.

Learn about her journey from joint pain and an unbalanced diet with activity on the backburner to taking control of her freedom by finding the fit!

Get The fitness consistency book that will change your life!We’ll also be touching on...

The importance of moving through the discomfort
Unexpected benefits of being fit
Importance of a community to reach your goals
How being fit really matters for a life freedom

If you’ve been wondering about what the Fit is Freedom Experience is like, this is a wonderful taste of our community.

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Have you been searching for ways to improve your health and fitness? If you’ve been thinking about taking a leap of faith and joining the Fit is Freedom Experience, this is a wonderful chance to hear an experience firsthand!

This week on the Fit is Freedom Podcast, we are joined by our very own Jenny Fitzpatrick. She is a program alum and has been with the program for almost a year now!

Get The fitness consistency book that will change your life! Listen in as Jenny recounts her own fitness journey and the ways our community has impacted it. We’ll also touch on some of our foundational values when it comes to health and fitness, which include...

-Having a fitness community for support and accountability

-Approaching fitness as a marathon not a sprint

-Shifting your mentality from selfish to self love

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There’s nothing like a big event to throw us off and shake us to our core. In this week’s episode, we’re going to be talking about how to handle situations that throw us off the fitness wagon. We’ll go into how we should use that experience to help us grow and make us better for next time we jump back on!

Get The fitness consistency book that will change your life!Not too long ago, I woke up to my world with no power in the midst of an unprecedented snowstorm. Did I expect this to happen? No! Did this interfere with my 10 week program and fitness goals? Yes! Am I going to sit over here and fret about it? No!

I’m going to be sharing some tips for handling the unexpected including…

Understanding that timing isn’t just an excuse, sometimes it can really knock us down
There will never be a perfect time to start something.
Every time you fall off, getting back on isn’t starting from scratch. It’s starting from an elevated state.
Planning for perfection, but shoot for 80-90%
Giving yourself grace

We’ve all been there. Starting a new sugar detox, learning a new skill, or setting a new goal, then all of the sudden being hit with the unexpected. Well, remember that it doesn’t have to completely derail you!

Use the experience and keep moving forward!

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Are there areas of your life that you wish you could improve, but you simply feel like it would be compromising your life and your lifestyle? Well, this week I’m joined by Olympic gold medalist Joe Jacobi whose mission is to help others be their best self WITHOUT compromising their life!

Get The fitness consistency book that will change your life!After his 2004 Olympics debut, Joe has dedicated his life, through his book and being a high performance coach helping people reach their potential. On the podcast, we discuss all the ways we can set ourselves up for success.

In this episode, we’ll be addressing:

Setting up the night before
Eliminating distractions
The importance of finding what’s in your way
Making small adjustments to change your life

One of the things I love about Joe (as you’ll see in the interview) is his approach to fitness and well-being. It’s not a DO or DIE approach. It’s a realistic look at our goals, assessing where we are, improving step by step while giving grace along the way.

Joe Jacobi Website
Joe Jacobi Instagram
Joe Jacobi Twitter

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Episode SummaryThis week we're diving deeper and following up on last week's episode about how to make a workout plan that works for YOU, by looking at the things preventing you from sticking to your workout plan.

Can I ask you a question?

Do you need more motivation to change a bad habit or to add a good practice? What would help you make the difference?

If you've followed me for any time, you know I'm big on writing out your workout schedule every week; if it's not written down, it's not real. The truth is, this is what I do because it's been what I do for a very long time. It's a habit for me, so it's easy. If creating a weekly schedule for your workouts feels a little daunting or you feel like you are making something up, something you won't be able to stick to it, you’re in the right place. Thanks for being here!

Get The fitness consistency book that will change your life!Let’s talk about the three most significant areas people get stuck, why this happens, and quick ways to turn it around!

Stuck #1 You need knowledge but not too much. When someone is creating a workout plan, almost always the first thing they do is "just a little research," which will lead you down a black rabbit hole that never ends. Then you realize you've spent all the time you were going to use to workout that day doing research instead, and you have so much information you don't know where to begin. It's like death by a thousand cuts. Start small. Try a site like www.DareBee.com for bodyweight exercises; for stretching and simple yoga moves, try www.tummee.com, throw in some walking or e cardio.

Done.

Stuck #2 Habits that aren't working to your benefit.Think about the habits you have that hold you back. What needs to shift, what needs to change? Listen to episode 76 with Lorrie Mickelson, or episode 06, all about Training Your Brain to be your ally. Remember, there are two types of habits, the ones you want to remove and the ones you want to add. You need to focus on both! And then make it a priority.

Stuck #3 No consistent actionConsistent action is what makes everything work. If it's scheduled, the possibility of you actually taking action so much higher, so much more significant, right? Even if the action you take seems so infinitely small, the smallest step will always lead to the next step and the one after that. Just start small.

Life gets crazy. Sometimes we just say "to hell with it" and quit for a while. And when you fall off the bandwagon. Bad habits creep in, or you toss your workout plan. Life happens, and all we can do is start again.

Take a deep breath, tell yourself it's ok, and then get back out there.

Our health is a long game, and we're here to feel great and have fun. Thanks for being here!

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This week’s Fit is Freedom Podcast is all about YOU! We’re going to be diving into how to make a very specific workout and fitness plan that is tailor made to you! Whether you want to achieve a certain level of fitness or have a specific goal in mind, you can find something that works for you.

Get The fitness consistency book that will change your life!While we’ll dive into all areas of tailoring your workout to your fitness goals, there are three things that everyone will need. And these three things are…

Flexibility
Strength Training
Cardio

Join me as I dive into all of the ways that you can think deeply about your goals and aspirations, and make a plan that is a perfect fit for you and your lifestyle!

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This week on the Fit is Freedom Podcast, we’re going to discuss that pesky little voice in our heads. You know...the one that can keep us from achieving our dreams and reaching our goals. I'm talking about overcoming self doubt.

Get The fitness consistency book that will change your life!If I could change one thing about everyone, it would be this! That voice that says, What if I can’t keep up? Or What if I hold others back? It actually ends up holding us up and keeping us from trying new things and putting ourselves out there.

Among other things, we’ll be discussing some ways to overcome self doubt through some of the following…

Not being ashamed to be a little behind
Not taking things personally
Not letting one struggle define us

If you’ve ever experienced the nuisance of self doubt, this is the motivating episode for you!

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With the Fit is Freedom program, what can you really accomplish in just 8 short weeks? Well, you’d be surprised!

Today on the Fit is Freedom podcast, we are joined by my good friend and client Jenny Fitzpatrick. Jenny is an adventurous, cancer surviving super mom who could’ve let life’s obstacles get in her way!

Join me as I interview Jenny about her personal story and experience with Fit is Freedom!

Get The fitness consistency book that will change your life!Among other things, we share the importance of...

Finding a good balance between diet and exercise
Keeping perspective on your goals
FPA

Get some motivation, give this a listen, and you never know where you may be 8 weeks from today!

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On this episode of the Fit is Freedom Podcast, I am re-joined by the amazing Monica Reinagel to share a new and exciting fitness approach to the impending holiday season! Join us as we share our plan to approach this season in a way that allows us to enjoy it and indulge in all of the fun and treats without overdoing it!

Join our private Facebook Group!We’ve all heard of the Sunday scaries. It’s that little bit of dread and stress that you feel preparing for the week ahead. But have you heard of the holiday scaries? Well, maybe it’s because I just made it up! In all seriousness, so many of us get the holiday scaries when we start to worry about the stress of all the food and drink to come.

The overindulgence of the season makes so many of us feel like we have to overcompensate when January hits. We feel this pressure to do all of these New Year’s resolutions because we’ve gone way overboard from the first sight of Halloween candy to the final holiday cookie.

Get The fitness consistency book that will change your life!All About MonicaMonica is a trained nutritionist, author, and host of two amazing podcasts (Nutrition Diva and Change Academy) who dedicates her life to helping and coaching others to lead healthier lives.

Monica Reinagel website
Monica Reinagel Facebook Page
Monica Reinagel Instagram
Change Academy Podcast
Nutrition Diva Podcast

30-Day Nutrition UpgradeKelly and Monica are joining forces to offer their listeners a 30-day nutrition upgrade to combat that out-of-control feeling so many of us have with the holiday season quickly approaching!

What is it?The program is a 30-day program that focuses on progress and accountability. There is a group element that comes with special access to a Facebook group and special Zoom meetings for support with others participating.. You also have access to a special tool (Monica’s App) that allows you to keep track of your choices without feeling completely bogged down, offering just enough structure to hold on to your healthy habits!

What is the main goal?The main goal of this program is to bring awareness to your choices during this thirty-day time period in hopes of continuing it through the holidays. It offers support and a touch of accountability in a way that is user-friendly.

How will it work? There will be an initial Zoom meeting for a 30-day kickoff! After the kickoff, participants will utilize the App to learn their health “grade” based on their choices throughout this time, aspiring for a particular average instead of having to count every single calorie. Participants will also frequent the Facebook group to share their struggles and successes, learning from each other along the journey.

Why?There are so many reasons why someone would want to join in on this adventure! First and foremost, it will help you stay accountable heading into the holidays. Secondly, surrounding yourself with a community of others who are aspiring for the same goal is a great motivator! Lastly, participating will help you appreciate your choices and learn that there’s a big difference between indulgence and overindulgence. The goal is to learn your limits ahead of this season so that you can truly enjoy them guilt-free!

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Episode Summary This week on the Fit is Freedom Podcast, I’m sharing an episode from another podcast where I was interviewed! Listen to my mini crash course on fitness consistency, or read the show notes below!

Join our private Facebook Group!Show Notes from Living Big Mindfully podcast interviewIn today’s episode of Living Big Mindfully, I chatted with Kelly Howard. Kelly is the Fitness Consistency Expert with a Touch of Adventure, podcaster, author, and adventurer who believes that when we feel strong, confident, and empowered, we can do anything!

Need a mini crash course in consistency? Kelly’s got you covered… everything from starting small, getting unstuck, to staying motivated for the long haul. Then we take a deep dive into the importance of living well, creating a sustainable health-span and using audacious adventures as a tool for lifelong learning, joy, and personal growth.

Kelly talks about the importance of finding community and candidly shares some of her personal struggles.

Make sure you stay tuned Kelly’s actionable tips, strategies, and sage advice to help you get moving!

Remember, follow, review, & share the show - new episodes every Tuesday!

Until next time...

Kate x

Get The fitness consistency book that will change your life!Connect with Kate ChampionKate Champion Website

Kate Champion Author on Facebook

Kate Champion Living Big Mindfully Facebook Community

Kate Champion on Instagram

Kate Champion Podcast

Other helpful resourcesBack of the Pack Athlete Facebook Group

Book by Kate Champion: Never Too Late: Inspiration, Motivation, and Sage Advice from 7 Later-in-Life Athletes

Book by Kate Champion: You Are Limitless: Anxiety, Grief, Trauma, Addiction – 7 Inspiring Stories of Hope & Healing

Free Hiking Pocket Guide by Kate Champion

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This week on the Fit is Freedom podcast, learn how to have the mindset of a champion to reach your fitness goals!

Lesley McShane is on a mission to help women discover that everything they need to create an epic and healthy second half of life already lives inside them. As a podcaster, writer, author, and ACSM certified personal trainer, she wants us to prioritize our fitness and nutrition NOW to feel better and live happier, longer lives. Her podcast Redesigning Midlife is in the top 1% of global podcasts. She and her guests dive into the fact that it is never too late to feel amazing. Everything we need to create an epic and healthy second half of life already lives inside us.

Join our private Facebook Group!More about Lesley McShaneI loved interviewing Lesley! To me, there is nothing more encouraging than a midlife woman who is living life full out! I enjoyed following the breadcrumbs of Leslie’s life that have led her to where she is today: a first class fitness coach, a global podcaster, and a winner in cyclocross cycle racing.

It’s always fun to see what makes people who they are (and so good at what they do)!

In Leslie’s words…

When I Was Little* I ran around screaming “I Have The Power!” like a superhero * I loved riding my bike and pretending to be in the Tour de France

Today she is one the the most powerful fitness podcasters online, and she wins bike races!

pops up!

Every week I get questions from listeners and readers of my new book; FIT: Active & Ageless for Life! Questions about how to stay on top of your fitness mindset and what to do when negative thoughts pop up.

Join our private Facebook Group!I’ve spent the last two decades helping women with their fitness consistency, and thus their fitness mindset, because I know how crucial these are to our long term health and wellness.

Fitness Starts in Our Heads!When I talk about a fitness mindset, I mean believing in yourself, challenging yourself, always having something to look forward to, and most importantly making sure that negative thoughts don’t derail you and your dreams! Here are a few things to keep in mind:

Get The fitness consistency book that will change your life!What I Love* Getting up before the sun * Being anywhere with my best friend, my husband, Mike * The back deck, a good IPA, and nothing to do * A long bike ride with all of my cycling buds

Obviously what she loves is foundational to her being such a great coach and mentor.

What She Shares on the Podcast* The power of Journaling & Goal tracking * It’s never too late to follow your dreams * We are so much stronger than we know * There’s less competition in races at our age 😎 * Follow your dreams, adjust your course when needed, keep moving forward!

Connect with Lesley McShaneLesley McShane Website

Lesley McShane Instagram

Redesigning Midlife Podcast

You Deserve It: Goal Tracker, Planner & Journal

The Friday Night Beer Blog!

Get the Steps to Prioritize Your Health - TODAY!

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You Deserve It Notebook: Goal Tracker, Planner, & Journal

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Learn how to have the right fitness mindset and squash the negative voice that pops up!

Every week I get questions from listeners and readers of my new book; FIT: Active & Ageless for Life! Questions about how to stay on top of your fitness mindset and what to do when negative thoughts pop up.

Join our private Facebook Group!I’ve spent the last two decades helping women with their fitness consistency, and thus their fitness mindset, because I know how crucial these are to our long term health and wellness.

Fitness Starts in Our Heads!When I talk about a fitness mindset, I mean believing in yourself, challenging yourself, always having something to look forward to, and most importantly making sure that negative thoughts don’t derail you and your dreams! Here are a few things to keep in mind:

Get The fitness consistency book that will change your life!Fitness is not just a Long Game, it’s a Life GameFalling behind on your workouts? Just restart. Everytime you miss a week, start again. Fitness is not a one-and-done option, it's something you do again and again.

Challenge YourselfHave new new goals. Create something special to look forward to. Stretch past your comfort zone! When we stretch past our comfort zone we never go back to being the same person we were before. We have new ideas. We have new dreams. We have new FUN.

Try New Things, Experience New AdventuresMake a list of new experiences you’d like to try. Grab a friend or go alone but either way, make sure you start experiencing new things. It keeps us young and keeps our brains engaged!

How Do You Stop the Negative Voice in Your Head?Drown it out with action, self-love and when you need to, move your attention. Think about something new, listen to a podcast that empowers you, read a book that engages your mind and imagination. Take action, keep moving and do things that you enjoy and love.

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Episode SummaryCreating the right habits and routines could be your key to getting fit! On this week’s episode of the Fit is Freedom Podcast, we’re joined by Lorrie Mickelson, Wellness mentor, personal trainer, yoga, Pilates & meditation teacher and a self proclaimed habit guru.

Join our private Facebook Group!More about Lorrie MickelsonWith a master’s degree in Health and Physical Education and years of teaching, coaching and speaking, she most loves the opportunity to share her perspective on daily habits and routines. She passionately believes that they are stepping stones to a more fulfilling and purposeful life and loves to coach clients, class participants and anyone who will listen, on the value of exploring and implementing these healthy, life enhancing gems.

Get The fitness consistency book that will change your life!Connect with Lorrie MickelsonLorrie Mickelson website

Lorrie Mickelson on Facebook

Lorrie Mickelson Habit Guru 365 Program

Lorrie Mickelson Podcast

Extra Support from Lorrie MickelsonLorrie teaches online yoga, pilates and meditation classes and offers wellness courses, challenges and coaching through her monthly membership site “Habit Guru 365” at lorriemickelson.vipmembervault.com. She can be reached at lorrie@lorriemickelson.com, and her website at www.lorriemickelson.com.

For more how-tos, live videos on postural exercises and discussion and sharing around all things habits for our health and happiness, join Lorrie’s awesome Women’s Wellness Community here.

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Episode SummaryOn this week’s episode of the Fit is Freedom Podcast, learn how to get off the sidelines and take action towards your fitness goals with Lindsey House, dietitian & Personal Trainer turned accountability coach!

Join our private Facebook Group!More About Lindsey HouseLindsey always heard her clients saying “I know what to do, I just need to do it”, so she made it her personal mission to help individuals take action. While taking action, individuals get to see other exciting results, such as:

Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids

Lindsey is honored to be invited on her clients personal health journeys & be part of the accountability dream team!

Get The fitness consistency book that will change your life!Connect with LindseyLindsey House on Facebook

Lindsey House Website - Direction Not Perfection

Lindsey House Direction Not Perfection Podcast

Lindsey House Direction Not Perfection YouTube Channel

Extra Support & Accountability From Lindsey* Click HERE to register for your FREE Master Class if you are interested in busting through weight loss plateaus! You will also learn how to turn away from diet mentality and build sustainable results! The class will run August 31st @12:00 EST * Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Women After 40 * Click HERE to Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived * Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!

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On this episode of the Fit is Freedom Podcast, Stacey Crew will be joining me for a wonderful and important conversation about overall wellness. She is an author, radio host, and health coach who has dedicated her life to helping others with their personal transformations through mind, body, and kitchen. From organization and meal planning, to spending less time on our phones. We discuss all kinds of things that can help us reach our potential.

Over the years, I’ve discovered that health and fitness isn’t just about working out and eating healthy. There’s so much more to our mental and physical well-being, and our guest this week on the Fit is Freedom Podcast is a testament to this!

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All About Stacey Crew Stacey can do it all! She is the author of Mind, Body, Kitchen and The Organized Mom, the host of the radio show “Practical Mindset”, and a Certified Health Coach. Her journey into this amazing career started with her own personal transformation.

It began with finding a passion for decluttering and organizing and realizing how impactful it was on her mental health and wellbeing. Later on she began running which made her realize that her diet needed some tweaking in order to be successful in her new endeavor. One thing led to another, and Stacey discovered how all of these things connected to a better her. It was at this point that she decided to help others make similar transformations with their lives.

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All About Mind, Body, Kitchen This book stemmed from Stacey’s discovery that health and fitness requires a more holistic approach. Upon this discovery, she decided she wanted to help others experience their own personal transformations just as she did. Her goal with the book was to create a guide to simplify the complicated information out there in the world and get right to the results.

As Stacey shares on her website, Mind, Body, Kitchen is separated into three different parts. The parts focus on creating a healthier you, healthier kitchen, and healthier home.

Important Links * Stacey Crew’s Website * Stacey Crew’s Book Mind, Body, Kitchen * Stacey Crew’s Radio Show “Practical Mindset” * Stacey Crew’s Facebook Page * Stacey Crew’s “GO PACK” Free Download

Easy Ways to Improve Your Mind, Body, and Kitchen Throughout the podcast, Stacey shares wisdom from her personal life, her books, and her radio show. Here are some ways she discussed that can help improve your mind, body, and kitchen!

“A health plan is like a home remodel”

In her book, Stacey shares that a health plan is like a home remodel. A lot of times, when people are renovating their homes, they uncover a lot of unaccounted for twists and turns. Let’s say a couple wants to redo their kitchen floors, but when they pull the floors, they find the subfloor rotting. So, what started as a simple task turns into something a bit more complex.

With a health plan, it can be similar. Maybe you start your health journey on January 1 with a brand new gym membership. But, once you start going, you realize that you need to get more sleep or adjust your diet to have more energy.

Think More Holistic

Like the analogy above, we are complicated human beings. There’s so much that goes into our health and wellness, and it’s important to think about it in those terms. You’re not going to reach all of your goals simply by working out while eating Twinkies for every meal. You’re not going to reach your goals if you eat a balanced diet, but you sleep 5 hours each night and watch 5 hours of television a day.

GO PACK

A big part of health that Stacey shares about is the power of decluttering (the mind and the home). One amazingly simple tip is the GO PACK method for organizing, which stands for: group objects, purge, assign, contain, and keep it up!

Eliminate Distractions

Everyone is different and has different distractions in their lives. For some, it is their phones or the television. For Stacey, it was the news. It was creating so much worry and stress in her life that she realized her mental health needed her to take a break from it. Finding your distraction and eliminating (or limiting) it can really help your progress.

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Are you ready to be inspired? I am absolutely inspired by this particular guest. Not only is she incredibly active, but she is also 81 years young and showing no signs of slowing down! Did I mention she’s my neighbor?

On this episode of the Fit is Freedom Podcast, I am joined by my neighbor and good friend, Joanna, who is an absolute force of a human being! In the middle of the hot summer weather, she literally rode her bike to my house for the interview if that tells you anything!

Join me as we learn all about Joanna, why she is so active, and her advice for us!

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About Joanna Joanna has been a mover her whole life. From horses to gymnastics, she has done it all from a very young age. She loved movement so much that she majored in physical education and went on to be the head of the dance program at the University of Houston for 21 years. Since her retirement in 1998, she has found even more fun and new ways to move through swimming, tai chi, biking, and more!

Joanna’s Helpful Highlights As Joanna shared about her life, here are some helpful highlights…

Keep Moving One big highlight from this conversation with Joanna is the importance of movement! Joanna is a very active 81-year-old and you can simply hear it in her voice! Find a variety of things you enjoy that keep you moving, and never let age deter you from trying something new!

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Lengthen Joanna also shared that she loves to find ways to stretch out, preventing herself from “being a bundle of nerves and tightness.” Finding gentle ways to lengthen your body daily can really help with your mobility for the long haul.

Open the Door and See What’s There In this episode, we learn that Joanna isn’t necessarily a big planner. She likes to “open the door and see what’s there.” This means that she believes we are always changing. She encouraged us to pay attention to our bodies, see where we’re at today, and determine what we’re capable of. Our interests and abilities constantly change, and if we listen to our bodies, we’ll always be able to find new and different ways to keep our bodies challenged and moving.

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What exactly is it that makes us finally commit to fitness? What makes us finally decide to make the change and choose fitness and freedom? Well, everyone is different, but Kay is joining us today to share the lessons she has learned on her fitness journey to finally prioritize her health!

About Kay Kay is a rockstar client turned great friend who kept putting off her health and fitness. Unhappy with her lifestyle, she made her family the priority for years and years telling herself that one day she’ll “get it together”.

For about the past year, she has done more than just that! From joining our group on retreats to hitting the road running with our accelerator program, she is happier, stronger, and feeling more confident than ever!

Lessons From Kay Kay has learned a lot about fitness and health throughout her journey, and she’s here to spill the tea! Here are some of the many lessons she’s learned along the way that just may help you…

Others Can Help Never underestimate the power of help and community! For Kay, she started this journey thinking she could figure it all out herself. She quickly learned that we all have places we can’t see.

Relying on the help of others can give you new perspectives on your fitness, provide some much-needed accountability, and make things more fun!

Look at the Data Learning about ourselves through data can really help us build confidence and monitor improvement. For some, that may be taking measurements. For others, it could be documenting your macros or even your sleep!

Be Flexible Consistency is all about flexibility. Things will come up. You’ll have friends visit from out of town. You’ll need to take an extra rest day every now and then. What’s important is that when those days arise, you go with it and adjust accordingly.

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Episode Summary Here on the Fit is Freedom Podcast, we talk a lot about fitness. We talk a lot about movement and adventure and reaching big goals. But there’s one important piece to health and fitness that I thought our guest Monica Reinagel could weigh in on. That important piece to the health puzzle is nutrition.

As a trained nutritionist, Monica will help answer all of our questions about food's importance. Some of the topics we’ll cover include:

The dangers of fad dieting
Why protein is important
Amazing tips for optimizing your nutrition
Being mindful-ish and what that means

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About Monica Reinagel Monica is a trained nutritionist, author, and host of two amazing podcasts (Nutrition Diva and Change Academy) who dedicates her life to helping and coaching others to lead healthier lives.

Interestingly enough, before her podcast debut and her nutritionist credentials, she was also a trained opera singer! How cool!

Monica Reinagel website

Monica Reinagel Facebook Page

Monica Reinagel Instagram

Change Academy Podcast

Nutrition Diva Podcast

Tips for Nutrition The awesome thing about Monica’s approach to nutrition is that it is simple. It’s upfront and easy to follow. It’s realistic, and it isn’t lost in all of the “eat this, not this” rules that society leads us to believe are the right way to diet. Among many things discussed, Monica shares some incredible tips including...

Don’t Do an Overhaul It’s much easier to take small parts of your life and adjust then take your life and transplant it into a completely different diet and lifestyle. It’s just not sustainable. Start small. Look for little areas of improvement and work with what you already know.

Be Flexible Life is going to happen! You’re going to get invited to a girl’s night out. You’re going to forget to pack your meal-prepped lunch. It’s okay. If you have a flexible mindset and know that things are going to come up, you are much less likely to just throw in the towel.

Coming Soon! The fitness consistency book that will change your life! Get updates here.

Be Forgiving Understand that you (and your nutritional decisions) don’t have to be perfect. Knowing that you will make mistakes along the way will keep you moving forward. Let go of that “all or nothing” attitude, and understand that life happens sometimes and that’s okay.

Have Fun We can’t just eat for our health. We need to have fun! Find things that you enjoy and that you look forward to!

Be Mindful-ish Adopting a healthy eating lifestyle is all about getting rid of the “shoulds.” Yes, it’s great to be mindful about what you’re eating, but take everything in stride. Our bodies, circumstances, and environments are constantly changing. It’s more important to discover a process for finding what works best for us so that we can adjust along the way.

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In this episode of the Fit is Freedom Podcast, I’m going to be discussing the importance of movement and motivation as we age in order to keep doing the things we want. I’m also going to be sharing some different perspectives on how to get there.

A recent outing with a group of friends really got me thinking. We were out on a hiking trip with friends who varied greatly in ability and age. One particular friend was really struggling, and while they were growing frustrated with my attempts to offer advice and tips and tricks, I realized that there are some people who simply aren’t willing to do what they need to enjoy experiences like this.

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Are you willing to do what you need to do in order to do what you want to do? As we age, we’ve got to prepare. I used to be in shape enough to just “dial it in” at one point or another. For example, a friend texts me to join them on an impromptu bike race or a long kayaking trip.

You see, after we hit about 45, our bodies are just different. We’ve got to work to get our fitness base in a spot that will accommodate the movements and activities that we strive for.

Coming Soon! The fitness consistency book that will change your life! Get updates here.

3 Answers When asked, “Are you willing to do what you need to do in order to do what you want?” the answer isn’t always going to be “yes.”

No Over the years, I’ve had a variety of clients. They’ve had a variety of goals, some of which they were really motivated to do. Some of their goals, however, weren’t for them. They just didn’t have the motivation to prepare.

If your answer is “No,” then I suggest finding something else that can change your answer. Maybe you don’t want to go out and run that marathon with your friend Sally, but would you want to try a kayaking trip? Would you want to go and hike in the Smoky Mountains?

Not Exactly I once had a client whose husband was training for this HUGE hike. To my client, she found this completely overwhelming, and she felt defeated even thinking about it. The thought of training and preparing for this big of a feat felt overwhelming, and thus, unmotivating.

For this particular client, we adjusted. We looked at options, and we thought about what would be best for her. In the end, she figured out a way to hike for some of it and then finagle a shopping trip while her husband finished the rest! It was a win-win for her, and she was able to prepare.

Yes As I said, some people simply don’t have what it takes to prepare. But, if your answer is yes, then it’s time to get moving and planning! Figure out what you can do today to keep your passions tomorrow.

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Join us as we discuss the common culprits of back pain and what we can do to stop it in its tracks and prevent it from ever coming back!

We’ve all had back pain or discomfort at one point or another. As a matter of fact, I was researching how to best help a client through her back issues when I stumbled upon this episode of the Fit is Freedom Podcast’s guest, Leon Turetsky! He is a professional ballroom dancer who used his experience with back discomfort to help others deal with their own.

About Leon Turetsky Leon is a professional ballroom dancer, certified personal trainer, corrective exercise specialist, and owner of the company Back Intelligence. He organically developed his company from a genuine interest in finding ways to correct his personal back pain while traveling as a dancer. The more he learned, the more he wanted to share his newfound knowledge to help others.

You can find more information about Leon and Back Intelligence by visiting his company’s website and Youtube channel.

Why Back Problems May Occur There are a myriad of reasons why back problems can occur for people, and it’s important to determine what is causing discomfort, pain, and injuries to properly treat it and prevent it from happening again. Here are some common ways one may develop back discomforts…

Poor Posture - As we learn from Leon, posture is crucial. Even with a perfect posture on the dance floor, Leon himself discovered the issues with his posture while traveling and how that was affecting him.
Underactivity - Sitting for long periods of time (especially with bad posture) can be detrimental to our backs. The average person may sit for 7+ hours a day at work only to drive home (while sitting in the car), then sit down for dinner, watch a few shows, and head straight to bed. This kind of sedimentary lifestyle simply isn’t good for our muscles and tissues.
Overactivity - On the other hand, some people experience back pain from straining, pulling, or tearing certain muscles and tissues from overuse. Overactivity can also cause spasms and stressed muscles that will need intervention.

Of course, these aren’t the only ways one can develop back injuries. However, these are some of the most commonly diagnosed issues.

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Tips for Dealing with Back Problems

Once you’ve determined what is causing discomfort, it’s important to take action. First and foremost, it’s important to discuss any pain, discomfort, or injuries with your doctor. You must rule out any harmful injuries and get your healthcare provider's insight before moving forward in healing and prevention. The following suggestions on dealing with back problems are in no way meant to take the place of a professional’s opinion.

Understand Your Body

As we discussed, it’s important to know what is triggering discomfort in your body before moving forward. For example, if opening a door is causing sharp pain, you may be able to look at strengthening your core and correct this issue. Pay attention to your body and your pain triggers, then move forward.

Take a Holistic Approach

Talking with your doctor is important. Taking appropriate measures to correct and prevent your issues is also important. However, many don’t think about the power of your mind and how it’s also very important in recovery. Mental health, mindset, and lifestyle also correlate with causing pain, so it’s crucial not to overlook them.

Join our private Facebook Group! * Get Up Every 30-40 Minutes

Because sitting too often is a big cause of back pain Leon recommends getting up every 30-40 minutes, especially if you’re working in a traditional office job. Get up and go get water, take a quick 5-minute walk, stand up and stretch, or do whatever it takes to keep yourself from sitting for too long.

Practice Good Posture

Pain in your neck and low back can come from sitting in a hunched position with your head forward, which is common for people sitting and looking at their computers or phones. Your back needs to be in a natural S curve with your spine neutral.

Coming Soon! The fitness consistency book that will change your life! Get updates here. * Work on Mobility

Everything is connected, and mobility and flexibility can help prevent stiffness, tight muscles, and pain. From your neck and upper traps to your hip flexors, taking time to work on mobility can greatly help with discomfort in your back. Leon discusses all sorts of tutorials for stretching can be found on his company’s Youtube channel.

Ice and Heat Can Help

If it’s a newly acute pain like a quick spasm, ice can really help with inflammation. If it’s a persistent issue lasting 3-6 months or more, heat can also help ease pain and discomfort.

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For this episode of the Fit is Freedom Podcast, I simply wanted to pop on for some quick words of wisdom. You see, I’ve noticed throughout my life that the things I’ve dwelled on, worried about, and ruminated on are typically a lot less scary when I just do it. Sitting around and thinking about what I need to do only makes things worse, and if I want to accomplish something confidently, I will just dive in.

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Confidence Comes From Action For me, writing a book was something that scared me. Sitting and thinking about it brought all of these unnecessary doubts and fears. But, the days that I said, “Suck it up, Kelly,” and made myself sit down and write were the days when I felt my confidence grow. I realized, “Hey, I can do it!”

Because I felt that positive feeling, I would continue to schedule times for me to write, and this created an endless cycle of taking action and building my confidence until I accomplished it!

The same can be used for anything in your life. Whether you want to improve your fitness or start learning to cook, if you take action, you’ll realize it’s really not that bad, and you’ll learn as you go.

Coming Soon! The fitness consistency book that will change your life! Get updates here.

Adopt a Success is Inevitable Attitude

Another way to build confidence and get things done is by adopting a “success is inevitable attitude.” What I mean is…Tell yourself you will do it eventually. Play the long game, but know it will happen.

If you want to get healthy, knowing that you eventually will become healthy allows for more wiggle room and forgiveness. Miss a day at the gym? That’s okay. You’ll make it up tomorrow because you know you’re improving. Having a strong and positive mindset like this will also really help you reach your goals no matter how intimidating they may be.

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From a “one foot in and one foot out” attitude at the start, Patty made the important decision that she was “sick and tired of being sick and tired.” She left her excuses at the door, gathered some momentum, and decided never to look back. Join us as she shares some of the most important lessons she’s learned in this year-long process!

Every now and then, I love having clients come and visit on the show. It’s a great way to reflect on their journey and show others how close their health and fitness goals really are! Today is one of those days, and I am proud to have Ms. Patty on the Fit is Freedom Podcast. She is an absolute rockstar, and her journey is one that I feel so many of us can relate to.

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5 Big Lessons From Patty With a very active husband, Patty oftentimes felt a little deflated and discouraged when they traveled or went on big hikes and outings. She recalls in a journal from a year ago wishing to be stronger, leaner, and more flexible.

Now that it has been a year, she shares that maybe her flexibility could still use some work, but she is amazed at how much has changed in such a little amount of time. So, what has helped Patty reach her goals? Here are her top five lessons from a year of fitness working with Kelly…

Change Your Mindset Self-doubt and negative self-talk can be a challenging mountain to overcome (especially with the power of comparison looming). Once you quiet the voices and truly commit to your journey, things will begin to shift. It starts with a shift in mindset and everything else will follow.

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Baby Steps Patty learned that fitness doesn’t have to mean going out and running a half marathon every weekend. It doesn’t have to mean spending hours upon hours in the gym every day. Getting started on your fitness could be as simple as a 5-minute walk around the block during your lunch break or an afternoon stroll with a friend. You start small and slowly work your way up to where you want to be.
Find Enjoyment

Now, if you love running half marathons, maybe that is fitness for you. But finding enjoyment for Patty meant simple things like turning on a TV show in the background or putting in a new Jazzercise video. She enjoys getting her workouts in at home, but you may love the accountability of a gym. Either way, it’s important to find ways to move that you enjoy, or it won’t stick!

Get Consistent Consistency for Patty meant finding workouts that she could easily do at home or on the road as her family travels a great deal. It’s important to develop a routine that works and prioritize small, healthy decisions that can make a big difference over time.

Coming Soon! The fitness consistency book that will change your life! Get updates here.

Progress Over Perfection The final big lesson that Patty and I discuss is the importance of progress over perfection. Patty learned that she didn’t have to throw in the towel completely if she missed her workout to have a drink with a friend. Health and fitness is a lifelong journey and trusting the process is crucial. It’s okay to miss every now and then when you know you’ll jump right back on the horse tomorrow and get going again.

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Episode Summary In this episode of the Fit is Freedom Podcast, I’m going to be outlining the top things you can do to deal with aches, pains, and injuries. From prevention to mitigation to rectification, I’ve learned some things along the way that I hope can help you in your fitness journey.

In no way am I pretending to be a medical expert or a doctor. I have no letters behind my name, but I do have years of experience being an athlete and coaching countless people on their health and fitness journeys. In that time, I’ve learned a thing or two, so here are some of the things I’ve learned.

How to Deal With Aches, Pains, and Injuries First and foremost, if you’re experiencing discomfort, pain, or something that is simply not right with your body, it is always best to seek the help of a professional first. Your doctor, physical therapist, or trainer is an important piece to both preventing and recovering from injuries!

In addition to utilizing a professional, I’ve learned some other great tools and tidbits of advice on handling aches, pains, and injuries that fall into two categories: physical and mental. To start, let’s dive into the physical ways to handle discomforts while on your health and fitness journey…

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Physical Ways to Deal * Listen to Your Body

Plain and simple, “No pain, no gain” is baloney! That way of thinking can be really harmful to you in the long run. Should you challenge yourself? Absolutely! Should you push yourself so hard after noticing an ache or sharp pains just to get your reps finished? Absolutely not!

Fitness Flip

If you’re noticing a twinge or a pain showing up consistently, consider doing a “fitness flip.” Like, if you’ve been running a lot and training for a long race, throw in some strength training or some upper body work. Changing things up can relieve some of the pressure off of overused joints and muscles, mitigating or preventing any potential injuries!

Go to Physical Therapy

PT has some great exercises specifically designed for you, your body, and your injuries! The only problem with physical therapy is the lack of commitment people have. If you put in the work, you’re going to see results. Plain and simple!

Join our private Facebook Group! * Acupuncture

Everyone is different, and some people may completely freak out when thinking about acupuncture! But I’ve actually seen a lot of success come out of it from clients and myself alike. I think it can be a very helpful tool to put in your toolbelt.

Massage

Similar to acupuncture, massage is just a way to take care of your body a little more than you typically do. Massages can be a great tool to work out some aches and pains from training consistently. Not to mention, it’s incredibly relaxing!

Egoscue

Many of you may not have heard of Egoscue, but it shares some similarities with PT. They look at your body structure and provide you with exercises to rebuild your strength in your body.

Coming Soon! The fitness consistency book that will change your life! Get updates here. * Yoga

In today’s society, yoga seems to be transforming into these big, challenging performative workouts. Taking a step back and doing some slow flow, gentle yin yoga with simple moves can really help you prevent or recover from your workouts!

Foam Roller and Trigger Balls

Boy, do I love to hate foam rollers and trigger balls! They can be painful at times, but they will also yield some incredible results for your recovery.

Neuro MD

Neuro MD is a therapy device that uses electrical stimulation to relieve pain in your back and other regions. I particularly love using this product for aches and pains because it doesn’t have a bunch of cords, and it’s easy to set up and use.

Compression Tights

Compression tights apply pressure to your lower legs to help with circulation and lessen the pain when running or working out. This would be a great thing to consider if you struggle with aches and pains in your feet or lower legs while working out, running, or hiking.

Supplementation

In a recent podcast, I shared all of the different supplements I am currently using to better my health. Finding the right supplements can help keep your body in tip-top shape!

Red Light Therapy

My final tip on how to deal with aches, pains, and injuries is more of a controversial one! I highly recommend that you do your research as I have about red light therapy. In my life, it has made a big difference!

Mental Ways to Deal There are so many ways to deal with the physicality of aches, pains, and even injuries, but it’s also important to take care of yourself mentally.

Prepare for Withdrawals

Working out and moving your body is so good for you. It releases all kinds of feel-good chemicals in your brain. If you have an injury or pain that requires you to take time off, you need to be prepared for feelings of withdrawal. Your body won’t be receiving all of those natural benefits, and that can be hard to maneuver.

Be aware that this may happen, and try to find some alternative forms of movement if you can. For example, if you have a dislocated shoulder, you could still go for walks to get some movement in.

Be Aware

A way to prevent injury is to be aware of the risks, common injuries, and even your surroundings. If you understand the exercises you’re doing and their most common injuries, you can also learn specific ways to prevent them.

Listen to Your Body

The first tip for physical ways to reduce injury is also the final tip for mental ways. Paying attention to how you’re feeling when working out can really make a big difference!

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Episode SummaryThis episode of the Fit is Freedom Podcast is one simply from the heart. After experiencing the loss of a very great friend, join me as I celebrate her spirit, share about our friendship, and offer some advice about being in the here and now.

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Don’t Wait to Start Your JourneyIn the wake of the loss of my dear, dear friend, I wanted to take a moment and share the importance of not waiting to do things you know are best for you.

You see, my friend was the yin to my yang. She was tall, willowy, and majestic. Another way she was my opposite was that she never worked out a day in her life. Over the past few years, she’s endured some health complications, and I loved joking with her about her next chapter and how we would get her in the best shape of her life.

Unfortunately, we didn’t get to that next chapter, and I miss her dearly every day. If you’re catching yourself not doing things that are best for you, start today. Start sooner than later when you have more options, before things get tougher and tighter.

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One aspect of health and fitness that I haven’t covered in a while is supplements, and I’ve been really interested in learning more about them lately. For this episode of the Fit is Freedom Podcast, I thought we’d do a little “show and tell,” so to speak.

So…I thought I might show you all what I’ve been using lately to help keep me as fit and healthy as possible!

Top Supplements for AgingWhile I am in no way, shape, or form a doctor, I do consider myself to be an excellent student when it comes to all things health and fitness. One thing I’ve been particularly interested in lately is supplements and how they can support our bodies as we age.

There are so many different supplements on the market these days, but I wanted to share with you some of my personal favorites that I am currently utilizing in my everyday life in case you’d like to learn more.

Proteins

As we age, protein becomes more and more important. Not only does our body need more, but it actually craves it less, so I’m always on the lookout for sneaky ways to get more in. Of course, protein powders are a quick and easy way to do so! Here are my two current favorites…

Naked Goat

As the name suggests, Naked Goat is a protein powder developed from the whey of goat milk. From what I’ve learned, it is the easiest for us to digest, and I really enjoy the taste!

Vega Pea Protein

Another more popular option for protein powder is Vega. The brand is very popular and has a variety of flavors, all derived from organic pea protein and other ingredients.

Amino Co

Recently, we had Dr. Robert Wolfe on an episode of the Fit is Freedom Podcast where he outlined some of the incredibly brilliant science behind Amino Co and how it can be a game changer for people of all ages. I highly recommend checking out his podcast to learn how Amino Co can really help build muscle and prevent muscle loss.

Athletic Greens

Chances are, you’ve heard of Athletic Greens. It’s one of the most popular green drinks on the market. It’s filled with so many different vitamins and minerals, and I am, personally, a big fan of the ingredient list. Its high quality ingredients really seem to cover a lot of the nutritional bases that we need, and I love starting my day getting what I need.

Algae Cal

The truth is…I’ve got bone loss. Like many Americans, it doesn’t matter how much I lift or that I’ve been healthy my entire life, it’s just something that has progressed for me over time. What I found incredibly interesting about Algae Cal is their guarantee that if you take their supplement for 6 months, you will have a favorable bone scan or you’ll get your money back.

Novos

The last on my list of current supplements is Novos. The company’s whole focus is on how to stay younger for longer, and it does this in a couple of different ways. For starters, you can take their quiz and receive a score, noting your health. After that, you can explore their tips on how to improve your score, explore their longevity diet, and try out their supplements.

As opposed to the others on this list, Novos is a data-driven experience to help you stay healthy longer.

While this list doesn’t encompass everything, and I know that everyone is different, I just thought I would share what I’ve been into lately! If you see something that sounds interesting to you, I highly recommend exploring it for yourself and even talking with your doctor before giving it a try!

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In the health and fitness world, it seems like people are always talking about diet and exercise. There are things we need to take out of our diet or add in. There are always new and life changing exercises that we MUST try to reach our goals. But, there’s something else that is equally important, but not talked about as much….And that’s rest and recovery!

Rest and recovery is essential to meet your health and fitness goals, which is why I’m taking some time out today on this episode of the Fit is Freedom Podcast to discuss this. I’ll be sharing my top 7 items that I’ve found to be complete game changers for my rest and recovery which include…

ChiliPad
Oura Ring
Red Light Therapy
Alen Air Filters
Thumper Massage Unit
Brain Tap
Neuro MD

Check out our videos on YouTube!Top Items for Rest and RecoveryWhether it’s getting enough high quality sleep or helping your muscles recover through massages and other techniques, there are so many different items on the market designed to help us out. Here are some of my favorites…

Chili pad Getting the recommended amount of sleep is instrumental in reaching your health and fitness goals. This ChiliSleep cooling mattress topper has been a complete gamechanger! It goes right on top of my mattress and allows me to adjust how cool I want it to feel.
Oura Ring A lot of times, we will think we’re getting adequate sleep when we’re really not. You may be going to bed at the right times, but your body may not be getting the good, deep sleep that you need. I love the Oura ring because it helps me monitor my sleeping habits and even gives you a “sleep score.” It allows me to learn about myself and learn how I can adjust my sleep for the better.

Join our private Facebook Group!3. Red Light TherapyIt’s a little bit of a funny story of how I got into red light therapy. It was actually for my cat at first. I learned about it from her vet and how it could help her heal. From there, I ended up reading a book about red light therapy and its benefits for me.

Now, I have a panel for myself and utilize it when I am recovering. It’s been a game-changer, and I highly recommend that you read up on it for yourself!

Alen Air FiltersRest and recovery isn’t all about sleeping and taking care of our joints. It can also be making sure that we are breathing in high quality air. Recently, I invested in some of these amazing filters, and I can really tell the difference!

Coming Soon! The fitness consistency book that will change your life! Get updates here. 5. Thumper Massage UnitMaybe this one goes without saying? Either way, I’m sharing because this is definitely a favorite recovery tool for when I have some intense aches and pains! As a matter of fact, my Thumper massage unit was quite the popular commodity on a recent hiking trip with some clients and friends!

Brain TapThis one is definitely unique. The Brain Tap is a contraption that looks a bit like headphones, and it helps people focus with meditation by synchronizing with brain waves. I have personally found that it’s helped my focus while meditating, so you may want to give it a try as well.

Either way, meditation is another great way to recover from your typical exercise regimen, slow down the brain, and allow your whole body to rest.

Neuro MDMy final recommendation that will help with rest and recovery is the Neuro MD. It’s a butterfly-shaped compact device that uses electrical stimulation to bring pain relief and recovery. I personally love to use it on my lower back region, which is perfect for lifters, hikers who carry around big packs everywhere and anyone in between.

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The Ultimate Guide To Red Light Therapy: How to Use Red and Near-Infrared Light Therapy for Anti-Aging, Fat Loss, Muscle Gain, Performance Enhancement, and Brain Optimization

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This is an incredibly special episode of the Fit is Freedom Podcast as I share some very exciting news! Spoiler alert: I am writing a book!

Coming Soon! The fitness consistency book that will change your life! Get updates here.

Not only am I writing a book, but in this very podcast, I will be reading my first chapter titled, “The View From the Top of the Mountain,” in which I share about women coming together on a journey.

I can’t wait to share more, and I am very excited for you to give this a listen!

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This episode of the Fit is Freedom Podcast is jam-packed with all kinds of inspiring stories and content that is going to make you want to get outside and knock out your bucket list!

This week, we are joined by the incredible Julia Goodfellow Smith. She is a returning guest who is dedicating her life to helping and inspiring ordinary people to do something extraordinary! In this episode, we are discussing…

Why adventure is important
Julia’s bucket list and how she’s tackling it
How to prepare for long journeys
Her new book, Live Your Bucket List
And so much more…

Check out our videos on YouTube!Why are adventures so important?Especially for women, type two fun is crucial. Type two fun is the type of fun that requires grit and confidence. It’s the type of fun where you’re met with adversity, but when you overcome it, you look back on the experience with such fondness and pride.

It’s important to have type two fun for women in order for us to push ourselves, get out of our comfort zones, and experience life more fully. One great way to experience these adventures and this type of fun is through a bucket list, which is just what Julia Goodfellow Smith is doing!

Join our private Facebook Group!Julia’s AdventuresSo many of my clients have been incredibly inspired by Julia, her last visit on the podcast, and her last book. To name a few…Julia has walked the Camino de Santiago more than once, which stretches nearly 500 miles. She has also cycled King Alfred’s Way among so many other things!

Where to find Julia* Julia Goodfellow-Smith website * Julia Goodfellow-Smith “Walking the Camino” book * Julia Goodfellow-Smith “Live Your Bucket List” book * Julia Goodfellow-Smith on Facebook * Julia Goodfellow-Smith on Instagram * Julia Goodfellow-Smith on YouTube

Coming Soon! The fitness consistency book that will change your life! Get updates here. How to Prepare for Long JourneysHikingJulia shares that she finds it best to train with a backpack on. More specifically, a heavier one than she may be used to. She recommends working up to 2-3 consecutive days of about 10 miles, since you don’t typically do much more than that per day.

In addition to building up distance and time, you can also work on handling heavier weights, slowing building up your backpack weight. Then when you actually complete your long hike, your actual backpack’s weight feels like a piece of cake!

BikingPreparing for long biking journeys can be very different from hiking journeys. You can easily be walking fit, but that may not cut it for a long distance bike ride. Here are some things that Julia incorporated into her workouts in order to train for her big ride in just 6 weeks…

Spinning classes
Practicing hills
Longer distance flat rides
Paying attention to posture and positioning

Live Your Bucket ListThe great thing about Julia’s new book is that it is a book with simple steps to live your dreams. Whether you want to hike a long distance like Julia as part of your bucket list, or if you want to visit a particular area or anything in between. This book not only pulls examples from her personal experiences but also provides readers with actionable steps.

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In this episode of the Fit is Freedom Podcast, I’m going to be highlighting some of my clients and their most recent triumphs in hopes that some of you may connect with these stories and find some inspiration.

What some people may know is that I love working individually with clients from all over! I enjoy helping women feel inspired and find a health and fitness journey that sparks joy.

Client 1The first client I’m highlighting today wanted to reach her goals, but hated a set plan! She didn’t want to feel like her day in and day out was micromanaged, and I understand that. So, we created a menu! Not the kind with actual food, but filled with choices of various exercises that she could pick and choose from throughout the week.

As time went on, this client started realizing that picking from her menu the day before was helpful because she could prepare the items she’d need ahead of time.

Then, she started realizing it’s so much easier to lay out her menu for the week, and before we knew it, she was planning her weeks, seeing results, and enjoying the autonomy she had over her workouts and her fitness!

Check out our videos on YouTube!Client 2My next client was completely bored with her workouts and routine. One day, I asked, “Well, what do you want to look forward to?” Immediately, her eyes lit up. When she realized what she wanted to accomplish, she found a journal and wrote out her plan to reach it. More and more, she realized the goal was the spark she needed to find inspiration in training and planning out her fitness routine.

Client 3When Client 3 came to me, she was not active at all. So, she saw a lot of success at first. Then, she plateaued. After several weeks of not seeing the needle move (part of her fitness goals involved weight loss), we realized that she had never tracked her food and water intake.

After some simple paper tracking of these things, we were easily able to spot an extra 300-500 unnecessary calories, and get her off that plateau.

Join our private Facebook Group!Client 4My next client was in her late 60s and had never lifted weights in her life! So, when she first tried them out, she wanted to be this perfect achiever and do everything right. While it’s important to focus on form, it’s also important to get curious and open your mind to having fun.

Over time, she learned this lesson and focused on progress and fun by learning new exercises she never would’ve tried. She even took some new Pilates classes.

Client 5Last but not least, I want to share about client 5 who, for a solid year now, has changed her habits and mindset completely. However, when she and her husband decided to ditch their conventional life and travel the world for 6 months, she panicked. She worried that all of her hard work would go down the drain.

We first focused on easily packable items. For example, running shoes, weighted vests, and resistance bands are easy to pack and great for little workouts. Then, she started getting creative! With each new city, she found at least one new (and fun) exercise to try! Whether it was stand up paddleboarding or renting bikes, she planned little fitness excursions in each city, continued with her fitness success, and had a blast while doing it!

Coming Soon! The fitness consistency book that will change your life! Get updates here. What Do They Have In Common?I’d be willing to bet that you can see yourself in at least one of the clients I shared about today. They’re all unique in their wants, needs, and preferences, but I did observe they have some very similar qualities.

AccountabilityFirst of all, these clients all work with me. They have a support system that is focused on their health and fitness journey. It’s important to have someone to keep you accountable and help you through those rough patches.

Fun!If it doesn’t spark joy, it’s not going to stick. All of these awesome ladies found ways to spark their joy with their plans and their fitness journeys!

TrackingLastly, they all did some form of planning and tracking. It’s crucial to have a why and then make actionable steps to get there!

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Today, I have the pleasure of announcing that Kate Champion is back to chat with us about her new book, You Are Limitless, and discuss how we can overcome obstacles and achieve our health, fitness, and life goals. If you want to be inspired, you won’t want to miss this one!

On Episode 137 of the Fit is Freedom Podcast, we learned from Kate Champion, a talented author, therapist, and outdoor enthusiast. She discussed how it’s never too late to chase dreams, get on the trails, and train for big races, and how she found her inspiration from a woman dominating the trails while being well into her 60s.

Check out our videos on YouTube!About Kate ChampionKate Champion is a mental health professional who found her inspiration for writing through watching others achieve incredible physical feats later in life. Since then, she has written her most recent novel, You Are Limitless, as a way to bridge the gap between the importance of movement and being in the great outdoors and mental health.

You Are LimitlessYou Are Limitless highlights seven amazing people and their stories of overcoming grief, trauma, addiction, and other trials. This book not only serves as an incredible source of inspiration, but it also provides the reader with practical tips and strategies that can help you move your life in the direction you desire.

How to Reach Kate* Kate Champion Website * Kate Champion on Facebook * Kate Champion on Instagram

Join our private Facebook Group!Importance of HopeLike many of the stories in her book, Kate has firsthand experience overcoming struggles. She shares her challenging experience with two autoimmune diseases that essentially left her unable to move. Feeling scared, alone, and desperately trying to find answers, she was still able to find hope in the darkness. She believes we all can do this once we recognize our abilities to be resilient and find hope even at our worst.

Coming Soon! The fitness consistency book that will change your life! Get updates here. Importance of Role ModelsRecently, I shared the importance of role models in a special episode celebrating my mother’s birthday! Similarly in this episode, Kate and I reiterate this importance and how seeing and reading about the amazing things people do can inspire us to do the same!

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Looking for a quick way to course correct and refocus on your goals and aspirations? Join me this week on the Fit is Freedom Podcast as I share an easy exercise that I complete once every 90 days that helps me evaluate where I am at, adjust where I’m heading, and envision my future successes.

Check out our videos on YouTube!7-Question Guided Journal SessionIf you’re a pilot, getting off course even 1% could be the difference between you landing in your desired location and somewhere hundreds of miles away. Similarly, it’s usually in the small decisions adding up that we get caught up and off course with our health and fitness goals.

One exercise I love practicing is journaling, and there’s a specific journal I do every 90 days or so that lets me pause, evaluate my journey, and make small adjustments. Here are the questions I answer…

Join our private Facebook Group!1. Where am I at?Whether your answer focuses on your mental or physical state, this is a great starting point. Think about how you’re doing and where you are currently as a way to understand how you feel things are going.

Where have I come from?What has happened in the past 90 days (or it could be longer if it’s your first time to do this prompt)? Think about your journeys and your challenges, and just let them flow freely on the paper.
What do I want to accomplish in the short term?In other words, where do you want to be 90 days from now? What do you want to be writing about yourself when you do this journal entry again?
What were my wins in the last 90 days?Now that you have thought about where you’ve come from and what you want, it’s time to focus on the positive by pointing out what has gone well.

Coming Soon! The fitness consistency book that will change your life! Get updates here. 5. What are my desired wins in the next 90 days?Seeing what has gone well so far is great, but now it’s time to shift to the future. Think about those wins you want to be jotting down next journal entry time, and write them here.

What are my desired wins in the next 12 months? Expand your goals even further. Picture yourself in a year’s time. What wins do you want to be celebrating?
What are my desired wins in the next 5 years? Lastly, think long-term. What wins do you desire to see in 5 years? Are there some bigger aspirations you want to check off your list? Jot them down here!

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I’m one of the lucky ones. Growing up, I had an amazing, loving, and motivated mother as someone to look up to. She was my role model, and there’s not a day that goes by when I’m not thankful for everything she did for me.

Today on the Fit is Freedom Podcast, join me as I celebrate my mother’s birthday by sharing fond memories and discussing the importance of finding a role model in your life.

Check out our videos on YouTube!Why Do We Need Role Models?You see, my mother was years ahead of her time. She exercised regularly, became a 5th-degree black belt in Taekwondo, and was still teaching yoga well into her 80s. She was the perfect example of how you can care for your mind and body, live a full and happy life, and find fun no matter your age.

As we move through life, finding someone with the life you aspire to lead is important. Seeing yourself in someone a little more accomplished or leading a life you want to lead will motivate you to continue toward your goals.

Join our private Facebook Group!How Can I Find a Role Model?For some, it may be a close relative, but for others, it may be a coach, mentor, or inspirational leader. It doesn’t matter who it is, just as long as they represent where you want to be headed.

If you don’t have an immediate family member who is living the life you want to lead in the future, look outwardly for inspiration. You could find people locally who teach or coach fitness classes you enjoy, but thanks to the World Wide Web, you can also search online.

Find authors or podcasters who align with your dreams and aspirations or peruse social media for women or men who inspire you.

Coming Soon! The fitness consistency book that will change your life! Get updates here. Who Are Some Great Role Models?Thanks to this podcast, I get to speak with so many inspirational men and women. There are a few people who’ve joined us on the podcast that come to mind. Be sure to check our Fit is Freedom Podcast archives for so many more inspiring guests and role models!

Kate Champion

Kate is the author of Never Too Late, a book set out to inspire people of all ages to stay fit and healthy well into your 50’s, 60’s, and beyond.

Dr. Mimi Secor

Dr. Secor not only decided to pursue her doctorate degree in her early 50’s, but also found a newfound love for fitness and bodybuilding with the encouragement from her daughter.

Renee Landers

A bodybuilder at 69 years old, Renee Landers didn’t even start lifting weights until her late 50’s!

Schedule a FREE 15 minute discovery call with Kelly here!

Never Too Late: Inspiration, Motivation, and Sage Advice from 7 Later-in-Life Athletes

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As we age, fueling our bodies properly becomes more and more important. There are certain deficiencies that we need to make up for to prevent loss of muscle mass and stay fit.

One of those deficiencies we experience is protein and, more specifically, essential amino acids. This week on the Fit is Freedom Podcast I’m joined by the incredibly knowledgeable Dr. Robert Wolfe, who helps us better understand these deficiencies, what they can do to our body in the long term, and how to prevent it!

With over 40 years of clinical research, three books, and over 500 peer-reviewed publications under his belt, Dr. Wolfe’s vast understanding of muscle metabolism and how it can be affected by aging and stress is fascinating. Join me as we learn more about him, his journey, and how we can take actionable steps to age gracefully.

Check out our videos on YouTube!About Dr. WolfeDr. Robert Wolfe was a college athlete at UC Berkeley, playing basketball, track, and golf. He returned not long after graduating to obtain his Ph.D., and since then, he has accrued many accolades and published a great deal of works focusing mainly on muscle metabolism.

He served as a faculty professor at Harvard Medical School for nine years. Dr. Wolfe is currently the Director of Translation Research for Aging and Longevity at the Reynolds Institute of Aging in Little Rock and is also co-founding a company.

Throughout his over 40 years of clinical research, he has written three books, over 500 peer-reviewed published articles and holds many active patents.

How to Optimize your DietThe human body has over 3,000 major proteins and about 21 different amino acids that comprise these proteins. The amino acids and the proteins are essential in preventing muscle atrophy and loss.

In addition to proper diet and exercise, supplements can help prevent the muscle loss that happens as people age. As a matter of fact, a recent study found that utilizing supplements with essential amino acids showed a 15% improvement in muscle strength and mass in men and a staggering 50% improvement in women!

Join our private Facebook Group!Why do women lose more muscles as they age? As women age, menopause seems to play a significant role in protein metabolism. Changing hormones makes it harder to keep up muscle mass. Another factor that could lead to this is a dietary change in women as they age. Dr. Wolfe shared that women tend to have a sweeter taste preference as they age, which also limits their protein and amino acid intake.

Why try an amino acid supplement?Supplements can even out your dietary needs to meet the basic requirements. When taking a supplement, you don’t have to worry as much about the protein quantity in your diet, which can get more difficult as we age.

Why are there different formulations?In Dr. Wolfe’s research, he found that changing the components and ratios of the amino acids can alter your desired outcome. Everyone is different and has different lifestyles, and by varying and customizing your supplement for your lifestyle, you will reap the most benefits.

Coming Soon! The fitness consistency book that will change your life! Get updates here. Who do I know which product is best for me? All products have the same basic components, just with different ratios. Here are the four products…

Life

This supplement is a general stimulant of muscle growth. It targets aging clients who aren’t exercising and still desire to improve their amino acid intake.

Perform

Perform is designed to promote the maintenance of muscle during exercise. So this is ideally for people who are active and want something to take before their workouts.

Heal

Exercise damages our muscle tissues, and it’s in the regrowth where your muscles build and strengthen. Heal is a supplement designed to help the body rebuild muscles after working out.

Purity

The final product Dr. Wolfe discusses is Purity, a liver product that focuses on preventing the liver from storing unnecessary fat.

Can you take amino supplements and protein supplements together?It’s important to incorporate supplements and added protein (as well as exercising) to reap the full benefits of muscle growth and loss prevention.

Why do supplements such as these matter?At the end of the day, the ultimate goal is to live a longer and healthier life. We want to age gracefully and stay active well into our 60s, 70s, and beyond. Supplements like these aren’t going to be the magic ticket, but they can be incorporated into a healthy lifestyle to help promote longevity.

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This week on the Fit is Freedom Podcast, I’m going to be flipping the script! Instead of focusing on what we need to be adding to our lives, I’m going to be sharing the 8 things we can REMOVE that will help us reach our fitness goals.

When people are talking about their fitness journeys, I hear it all the time… “I need to do this…I need to be doing that…I really need to add in more of this…”

We always think about things we need to be doing and adding to our lives. This can be overwhelming. The mentality of needing to do more and more and more to achieve our health and fitness goals can lead to burnout.

Check out our videos on YouTube!8 Things to Remove to Improve Your Fitness* The “More” Mentality

First of all, we need to remove this negative talk that I discussed above. More isn’t always better. It can actually lead to burnout, fatigue, injuries, and more.

If your goal is to start running, you don’t have to add a mile to your distance every time you run. It’s not sustainable and can be hurtful to your body in the long run. That’s why the first thing we need to remove from our plates is this mentality. Once we get rid of this notion, we can move on more freely.

Boring Exercises

Fitness should be FUN! I like to say that at least 80% of what I do needs to be something that I enjoy and value. If you dread going to the gym, try going for a hike with some friends or a new fitness video online. Find a way to make it fun, and you won’t regret it.

Join our private Facebook Group!* Comparison

Another thing that is sucking the fun and joy from your fitness goals is comparison, and it has got to go! Of course, comparing yourself to others is something to avoid, but it’s also important to avoid comparing yourself with who you used to be. You are different, you’ve changed, and that is OKAY!

Take time to appreciate your body and get rid of the fun thief that we call comparison!

Jumping Around

Yes, it’s great for your body to change up your routines every now and then. However, if you’re trying to achieve a particular fitness goal, you don’t want to jump around too often. When you find things you’re enjoying, stick with them for a bit to really see if you notice a change.

Putting Others First

I find this one especially hard for women. If you want to achieve your goals, you’ve got to stop putting everyone else’s needs in front of your own. Just like the flight attendants always share to put on your own oxygen mask before helping others. You’ve got to do the same when it comes to your health and well-being!

Coming Soon! The fitness consistency book that will change your life! Get updates here. * Changing for Someone Else

If YOU want to make a change, great! If you want to make a change because you want someone else’s approval, attention, or favor, you’ve got to let that go. We are most successful when our intentions are pure, and we are motivated from within!

Quitting

Remove quitting from your life! Start small, make little changes, and stick to them. Don’t add so much to your plate that you can’t keep up. That way, when you do start something, you can commit to it with more ease.

Falling for Clickbait

Flashy advertisements promising overnight results sound so enticing! But, you know what? It won’t work that way. True change happens over time. Make sure you don’t get caught up in this clickbait culture filled with empty promises.

Schedule a FREE 15 minute discovery call with Kelly here!

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I talk a lot about motivation, both with my clients and here on the podcast. Motivation is the driving force behind our health and fitness journeys, and we really do need it to be successful.

I’m constantly talking with people about ways to create it, improve it, or find it again. We can create motivation externally with accountability partners, we can lay out everything we need the night before a run, or we can even create it internally through planning things to look forward to.

But, there is a piece of motivation that I haven’t really touched on until now. Today on the Fit is Freedom Podcast, I’m going to be discussing the middle piece of motivation. It lies somewhere between the internal and external motivators, and it can make a big difference in your overall motivation towards your fitness and health.

Check out our videos on YouTube!3 Middle Pieces of MotivationA calm mind is a motivated mind. A calm mind is a driven mind. When you can calm your mind, you can shift your brain, your outlook, and, in turn, find your motivation with ease. I have three middle pieces of motivation for you:

Meditation

Yes, meditation can make a huge impact on your motivation. The thing I love about meditation is that it clears the fog from your mind. It takes all of that constant chatter and completely shuts it down.

Whether it’s that negative Nancy in the back of your mind constantly criticizing you or the never ending to-do list running on repeat, simply taking 5 minutes to do some breathwork can shut it down and clear your head.

People are starting to catch on to the power of meditation. You can find it anywhere! The Peloton App, Headspace App, Calm, and even on Spotify and Youtube are just a few of the many places you can find guided meditations from your phone.

Join our private Facebook Group!1. Journaling

Some people LOVE this one, and some people simply don’t understand the benefits…yet!

Just as with meditation, if you simply take 5 minutes, you’re going to notice your mind quieting and your body calming down. Simply sit with a piece of paper and a pencil, and you’re bound to write. And when you write, you’re getting all of those thoughts out of your head, clearing your mind.

If you’re not sure what to write about, you can always find some prompts. Here are some of my favorites that could get you going…

Something that didn’t work yesterday is…

Something that DID work yesterday is….

Something that brings me joy is…

Giving journaling a try is another great middle piece to motivation!

Coming Soon! The fitness consistency book that will change your life! Get updates here. 1. Find a Mentor

This middle piece of motivation is a little different than what you may be thinking. When I say mentor, I mean a couple of things.

First, I’m sure you’ve heard how much the people we surround ourselves with greatly influences us; our success, our outlook, and even our motivation. So, if you hang out with negative people, you are way more likely to start picking up those negative habits as well. On the flip side, if you surround yourself with motivated go-getters, you are more likely to follow suit.

Second, it’s not just who you’re hanging out with, it’s also what you’re consuming. A mentor doesn’t have to be a physical person that you meet with like a coach or trainer. One “mentor” that I love to find is inspiring authors. Find people you look up to and read about their stories. Find motivational fitness books and listen to them. Listening to positive writing that gives you something to think about, stimulates your desires, and motivates you can make a huge impact on your overall motivation.

The great thing about finding mentors through books is that you can do them whenever! I love listening to inspiring audiobooks on my walks, when I’m getting ready, or even when I’m cooking dinner!

When you listen to these things, they calm your mind and unlock motivation in a new and unexpected way!

Schedule a FREE 15 minute discovery call with Kelly here!

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Today on the Fit is Freedom Podcast, an incredible guest joins us! Ros Place is a guardian angel communicator from England who devotes her time to helping women find more purpose and accomplish their goals.

Not only do we learn about Ros’s incredible line of work and her journey to finding her own purpose, but we also discuss the power of meditation and how it can impact every aspect of our lives!

Check out our videos on YouTube!All About Ros PlaceRos wasn’t like every other child in her area growing up. For a while, she thought that she was! But, it was around 11 years old when she realized that no one else could see or communicate with angels, and she desperately wanted to just be “normal”.

As time went on and she encountered a couple of troubling times, Ros finally learned the value of her special gift and decided, along with her guardian angel, that she would dedicate her life to helping others.

Now, she does just that and even has a book, Channel of Clarity, that helps so many people “find, follow, and live their purpose”!

More About Ros PlaceRos Place website

Ros Place Facebook

Rose Place Book

Join our private Facebook Group!Benefits of MeditationI’ve experienced the astounding benefits of meditation on my health and fitness journey and in all aspects of my life. There are countless benefits, but here are the biggest ones Ros and I discussed…

CalmingThis almost goes without saying, but taking time to meditate brings this unparalleled calming feeling. It quiets that constant chatter in your mind of endless to-do lists and negative self-talk. Meditation creates a sense of calmness that is almost instant, but it also carries with you throughout the day.

ClarityIn addition to a sense of calm, you also find a newfound clarity after meditating. When your internal dialogue is quieted and all of the chatter subsides, you’re left with clarity. No longer are you worrying about whether or not your outfit looked good enough last night or that silly thing you said last week. You’re able to hone in on what really matters and see what’s most important.

Coming Soon! The fitness consistency book that will change your life! Get updates here. Carries with YouThere are so many other feelings and benefits you receive, both mentally and physically, from meditating, but one of my favorite things about meditation is that the feelings and benefits follow you for the rest of the day.

Taking that small amount of time to take care of yourself at the beginning (like that famous flight analogy of putting your oxygen on first), you’re able to feel better for the rest of the day, focusing on what truly matters with your personal life and your goals.

Contribute to the Lives of OthersLike I mentioned above with the analogy of the oxygen mask, meditation is the same. When we take time for ourselves, we are able to help others way more than we would otherwise.

If you’re positively feeding your soul (like through meditation or other avenues like fitness, quality time with friends, etc), you have so much more to give to others because your cup is filled up. If your cup is empty from the get-go, you’re not going to have the energy or mental capacity to contribute to others the way you might have wished to!

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Episode SummaryThis week on the Fit is Freedom Podcast, I have the pleasure of being joined by the incredibly knowledgeable and passionate Dr. Mimi Secor!

Join us as Mimi shares her journey into the health and fitness world at a time when she truly didn’t believe she had ANY time to give in her life. With our combined passions of everything health and fitness along with helping women, we’ll also discuss some incredibly important topics plaguing us women as we age including:

Taking care of yourself
Finding your tribe
Dealing with and preventing aches and pains
Anti-Diet Culture
And so much more!

All About MimiMimi is a force to be reckoned with! She has over 45 years experience as a Nurse Practitioner and has always had a knack for helping other women. At the age of 59, she decided to go for her doctorate instead of preparing for retirement. This was one of the toughest decisions, but also the biggest life-changing decision.

In the throws of her doctoral program, she found inspiration from her daughter, who literally got Mimi off her feet and into a gym. Once Mimi started taking care of herself, thanks to the not-so-subtle nudging of her daughter, she realized how much her life and her body were improving.

Since that life changing moment, Mimi has competed in multiple body-building competitions. She works alongside her daughter to help other women achieve their long term fitness goals, and has even written a bestselling book!

Tips from the DoctorThroughout the podcast, we discuss a variety of topics. Here are some of the top tips from Dr. Mimi Secor…

Take Care of YourselfSelf-care is quite the buzzword these days, but it is so important to take care of yourself. As a general rule, the more stressed you are, the more you need to be doing to take care of yourself.

Of course, there are all kinds of things you can do to take care of yourself, but here are some of the easiest to implement quickly..

Speak kindly to yourself
Drink water and stay hydrated
Get enough sleep
Move your body
Get outside
Do something you enjoy

Find Your TribeWomen have to consider all kinds of factors when they are trying to make lifelong positive changes. Choosing your tribe may be one of them. Do you have people who pressure you to eat in ways you don’t feel will fuel your body properly? Do you have people who aren’t encouraging of your new health habits?

It’s important to surround yourself with a tribe that has similar values. Maybe you could find a group that enjoys hikes or walks in the afternoon. Maybe there’s a particular friend of yours who enjoys reading inspirational biographies. The point is…be intentional with whom you surround yourself. It’s really important!

Aches and PainsWe all get them from time to time. Waking up sore. Bending over to pick something up only to feel a twinge in your back. As we age, this has the potential to become more and more common, but it doesn’t necessarily have to be. Here are some things you can do that can keep your body flexible, agile, and prepared as you start aging…

Stretching
Yoga
Meditation

Anti-Diet CultureBoth Mimi and myself despise diets. I mean, it literally has the word “die” in it! What we do support is optimizing your health in a way that is sustainable and changes your life for the long haul. It all starts with your mindset and then trickles down to your food, your sleep, your movement, and more.

If you focus on making small changes over time, you are much more likely to change your life in a big way down the road. It creates consistency and habits, which will keep you working even when life throws its unexpected stressors at you.

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Episode SummaryThis week on the Fit is Freedom Podcast, I’m going to be sharing how we can use questions to get us out of our bad habits and on our way to creating new ones that better serve our fitness goals!

Ever feel like one of those hamsters on a wheel? Constantly moving with your life kind of on autopilot? Sometimes, it feels like we repeat the same steps and days over and over, doing the same habits and routines.

When it comes to fitness, this can be a great thing or it can be a not so great thing if our habits aren’t leading us to where we want to be.

My coach always says, “The quality of your life (and health) is determined by the quality of the questions you ask yourself.” He’s got such a great point, and I think we should dive a little deeper!

Questions that Lead to ChangeWhether we’re stuck in habits and we’re too busy to change or we’re simply that hamster on autopilot when we see the wheel, there are some ways we can get out of it.

I believe all growth is preceded by a mindset shift. We have to change our thinking before we change our habits. Asking yourself quality questions can really help. As a matter of fact, I was incredibly inspired by Will it Make the Boat Go Faster, which is a book by champion Olympic rowers who used this simple question to completely turn around their careers.

You see, they would ask this question when faced with all sorts of decisions…Going to the pub the night before a big practice, changing up their positioning, etc. In our lives, we need a guiding question! Here are a few that I think may help…

What would my life be like if I quit doing X?Instead of thinking, “Why do I always keep eating candy at night?”, thinking “What would my life be like if I quit eating candy every night?” can really help shift it from a negative to a positive. Focusing on the outcome and what your life can be will be much more motivating (and create a lot less shame) in the long run.

What can I do on a daily basis that will make me more motivated?This kind of question gets you to think deeply about what you’re doing and where it is getting you. Maybe you’d be more motivated to do something if it were fun? Maybe if it had a touch of adventure? Maybe you’re dreading your workouts and feeling completely unmotivated by them, so you need a change.

Regardless of whether it is about your fitness in terms of activity or what you’re eating, thinking about how to make yourself more motivated can help you out of that endless loop.

Will this make my body or health better? Like the rowing team, this question comes with a yes or no answer, and I love it! Before sitting down with your nightly bowl of icecream to binge Netflix, you ask yourself this question. Even if it only deters you 3 out of the 7 nights you did it this week, think about how that could impact your life in the long run as well.

When you’re going for a fitness lifestyle, it’s all about small, manageable changes over time, and asking yourself these questions can get the ball rolling in the right direction.

Will It Make The Boat Go Faster?: Olympic-winning Strategies for Everyday Success

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Episode SummaryThis week, I will be sharing how to start your day with less aches and pains, how to get the most bang for your buck with only 30 minutes to workout, and how to know where to start on your new fitness journey!

Last month, I started a Q&A for rapid fire questions. In true Kelly fashion, I dove way too deep on each question I was asked! So, this episode of the Fit is Freedom Podcast is a continuation of my Q & A. Consider it a part 2 where I answer your questions!

As always, if you have any questions for me, there are several places you can reach me! There’s a contact form on my website, you can DM me on my socials, or you can simply shoot me an email to Kelly@fitisfreedom.com!

Q1: When I get up in the morning, everything hurts. What should I do? 1. Assess Yourself

I know it can feel like “everything hurts,” but oftentimes, it can be something that is triggering other issues. I would start by assessing yourself. Be in tune with your body and think about what is truly hurting. Is there a root to the issue?

Oftentimes, it can be a simple solution. Maybe if it’s your neck, you could simply try a new pillow. If you’re stiff, some morning mobility could do the trick. Or, if it is something that needs intervention, it’s still always good to assess yourself first and evaluate what is actually going on.

Don’t Panic

An injury or a discomfort that happens suddenly can be alarming. More often than not, the issue is temporary and not at all life-altering. Our bodies are amazing at coming back, so it’s important to simply stay calm, take the right precautions, and be patient. You’ll be back at it in no time!

Start your Day with Mobility

Like I mentioned in tip number 1, mobility is so important and gets even more important as we get older. Oftentimes, our body is just stiff in the mornings. Mobility is simply warming up the body through movements. Some quick yoga poses in the morning can get your body up and ready for the day.

Take Care of Yourself

If you aren’t noticing improvement or know that you need something more, do what you and your doctor think is best for your body. Do you need physical therapy? Do you need some advice on some new stretches?

Personally, if I have some aches, I love checking out thereadystate.com. It’s like PT on your computer and has been a complete game changer for helping me work through some twinges or soreness!

Q2: I only have 30 minutes a day to myself. What do you recommend? While this may not seem like a lot of time, I have a feeling you’ll find that if you use it wisely, you’ll surprise yourself with what all you can accomplish. I’ve created two workout recommendations that I think would bring the bang for your buck!

Day 1Exercise

Length of Time

Mobility

5 Minutes

Outdoor Movement

10 Minutes

Resistance Training

15 Minutes

As I mentioned with the first question, mobility is so incredibly important, so always start your limited time with mobility. Next, I am a FIRM believer in being outdoors. Not just for our physical well-being, but also for our mental well-being. So, I would find an activity outdoors for as little as 10 minutes.

Lastly, resistance training gets more and more important as we get older because we begin to lose our muscle mass. Find some form of resistance training that you enjoy, and devote just 15 minutes to it.

Day 2Exercise

Length of Time

Mobility

5 Minutes

High Intensity

20 Minutes

Recovery

5 Minutes

For days where the weather is less than ideal or you are looking to mix things up, I am a big fan of high-intensity workouts. Now, I’m not exactly talking about high-intensity training where you are doing 1000 burpees. I’m simply talking about hard, strenuous movements with breaks in between.

One great start for getting into high-intensity workouts could be walking as fast as you can for 30 seconds and then walking at a normal pace for 1 minute and repeating this cycle. You could do this same model for running, going up stairs, and more. Simply put, it’s going as hard as you can at something for 30 seconds and then resting for 1 minute.

Q3: I don’t know where to start. Help?I know, I know. It’s such a simple, yet complicated question. Oftentimes, getting started is half the battle, and it can be very overwhelming. In general, my fitness advice is that you need a mix of mobility, cardio, and resistance. That’s the magic combination to get you where you need to go.

But, if you are feeling incredibly lost and have no clue where to begin, I’d suggest assessing the following…

How is your sleep?

It’s amazing how much our sleep (or lack of) can affect the rest of our life. Start by looking at and assessing your sleep. Brainstorm ways to improve this area.

How is your nourishment?

There are all kinds of diets and fads out there. I’m not talking about jumping on a particular diet, but it can be helpful to take a closer look at what you’re eating. Is the majority of it processed? Then, it could be affecting your energy levels as well!

What am I currently doing fitness-wise?

What are your current fitness activities? If there are none, you can always start incredibly small. A 10 minute walk outside, parking farther away from the grocery store, and other similar things. Look at what you’re doing and for how long and see if there’s area for improvement.

If you are completely lost, you can always find a professional to talk with and to help you gain some insight. Here’s a link where you can schedule a simple 15-minute call with me! I can give you immediate feedback and help you get started.

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Join me as I share why stepping away from the hustle and bustle is essential, how to know when you need to take time off, and some tips on how to get a plan in motion!

Do you ever get in a rut and simply feel like your spark is completely gone? Do you ever feel so overwhelmed and busy that you can’t even take time for yourself?

Well, in this episode of the Fit is Freedom Podcast, I’m calling baloney on myself and so many others who constantly claim we’re too busy for some fun! More often than not, when we are at our busiest, we are also in most need of some fun and adventure!

Why Do We Need Adventure?Our definitions of “adventure” may differ. For some, it may be a hiking trip and for others it may be a weekend at the spa or shopping with friends. No matter your definition, we all need moments in life to disconnect and change things up. Here are the main reasons why..

Change is Good

Change is so good for us. If we are stuck on that hamster wheel of life, it is important that we hop off every now and again to switch things up!

Recharge and Rest

Life is messy and stressful. An adventure will allow you the much-deserved time to recharge and find some quality rest.

Re-prioritize

If we’re hustling and bustling too much, we will often lose ourselves. Taking a step back from all of your priorities for some good ole fashioned fun will allow you the space to re-prioritize your life.

Stretch it Out

New and fun experiences stretch us. They challenge us. It’s so good to get out of our comfort zones, and that’s a big reason why adventures are so important!

When do we know it’s time for an adventure? Ideally, you want to go on an adventure before you reach your complete burnout point. Here are some ways to help you recognize when it’s time to change things up and prioritize some “you time.”

Feeling Overly Tired
Lack of Excitement
Brain Fog
Feeling Too Busy

If you notice that you’re feeling most of the reasons listed above, you may want to consider taking a break and doing something fun. Even if you went on an hour-long hike by yourself, that could be better than nothing! It’s all about quality over quantity.

How do we get an adventure in motion? So you’re at the point where you understand the importance, you know you need an adventure, and now you want to plan one. Well, here are my top tips for how to get the ball rolling…

Dream

Even if you aren’t at a point where you desperately need some “me time” or a fun adventure in your life, it can never hurt to stop and dream. Dream about big trips and small little getaways. Think about what you would want and what you would like to do!

Book Early

Once you have an idea, pay attention to your body and your mindset. If you notice you are having any of the signs listed above, try to book or plan your adventure before you get to the burnt-out point of no return!

Obstacles

Take a moment and try to anticipate what might get in your way of making your adventure a reality. While this may seem counterintuitive, anticipating potential obstacles can actually help you prepare and combat them.

Accountability

After you’ve decided on everything, share it with friends and family. Telling people about it will help you to be accountable, making you less likely to back out.

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You’re in for a treat with this one! Join me this week on the Fit is Freedom Podcast where I will take all your questions in this Q&A style episode. From weather changes to simply hating the gym, I’ll be addressing some of your biggest fitness concerns and roadblocks while giving reasonable steps to overcoming them!

Q&A with Kelly HowardQ: When the weather changes, I lose momentum. What should I do?A: Honey, I live in Texas. If there’s anyone who relates to this question, it is ME! But, of course I know so many people can also relate. Whether it gets scolding hot in summer if you live anywhere in the South, or you struggle navigating freezing temps in the winter, we all more than likely experience this at some point. Here are three of my top tips for keeping momentum despite the weather…

Prepare

If you know the weather is impending, you have time to prepare physically and mentally. Stock up on appropriate clothing and gear or research fun and exciting activities that are appropriate in that particular weather to try. If it gets too cold to run for you, maybe you could look into local skiing routes. If it’s too hot to run or hike in your area, maybe you could find a local lake or creek to give kayaking or paddle boarding a try.

Acclimate

In the summers in Texas, it gets unbearably hot. If I am preparing to go on a hike in the heat of the summer, I will not only prepare by ensuring that I have plenty of water and appropriate clothing and head coverage, but I will also make sure to acclimate myself to the weather beforehand. This can be done by spending time outdoors ahead of time in little increments and building up my resistance. This can also be done beforehand by not blasting the AC in the car before heading out. Maybe I’ll roll the windows down or turn it off so that it’s not such a stark difference between the car and my hike.

Remember, It’s Temporary

Just know if you are feeling less motivated or losing momentum because of the weather, this too shall pass. It’s okay for your momentum to waiver. It’s okay to stay out of the weather if it still makes you uncomfortable despite attempts to prepare and acclimate. Find indoor activities, make them as fun as possible, and know that this time will pass and it doesn’t define you.

Q: What can I do if I feel like I’m getting by but not getting better? A: The age-old excuse of “I’m just at that age where nothing will work” is complete baloney! If you’re working consistently but feeling like you are plateauing, my biggest tip is to change it up! You can’t keep expecting results if you do the same thing again and again.

When you notice you are feeling this way, start by assessing where you’re at. What does your fitness look like? Where are there gaps? How can you change it up or fill those gaps? Sometimes, it can be something we discover ourselves, while other times we may need a coach or a close friend to help us. Find those gaps and find new and exciting ways to fill them and you’ll be right back on track!

Q: I know I need strength training, but I hate going to the gym. Thoughts?A: Chances are if you “hate exercising” it probably means that you aren’t doing the right stuff. By “right stuff,” I mean the right exercises for YOU. There are so many different ways to build strength other than the traditional hour-long weight-lifting session at your local gym.

My biggest advice for anyone who doesn’t enjoy exercising or has a negative attitude towards it is to find something FUN! Having fun while working on your fitness will not only make it “less unbearable”, but will help you with your motivation and its effectiveness. If you hate the gym, look into creating a home gym, taking a class at your local rec center, scavenge the Internet for the thousands of Youtube videos for yoga, pilates, kettlebell workouts, and more. Sign up for Peloton classes or subscribe to a workout regimen. Keep trying new things until you find something that you enjoy and that makes you feel good!

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Anna Levesque is a fellow outdoor and adventure enthusiast who encourages and empowers women all over the world! Join me today on the podcast as we learn about her amazing journey. She’ll also share some incredible words of wisdom on how to improve your mental agility and how to find yourself again with something you love!

Have you ever had people assume you are friends with someone just because you have similar interests? Like, “Oh, you must know Sarah! She goes horseback riding all the time around here!” Well, that has been happening for quite some time between myself and my amazing guest on this week’s episode of the Fit is Freedom Podcast.

All About Anna LevesqueI’ve heard so many amazing things about this woman, and I can finally say that it all holds true! Anna Leversque is an award-winning paddling coach who is also an author, certified Ayurveda health coach, yoga-certified teacher, and former pro-athlete. On top of this long list of accomplishments, she has an incredible company, Mind Body Adventure, that focuses on empowering women to develop mental agility while paddling, growing their confidence, abilities, and mental toughness, all at the same time!

After starting to paddle at 19 and working in the kitchen of a rafting company, Anna discovered an amazing outdoor-loving community that completely changed the trajectory of her life. From there, she found a passion for the paddle sports world and noticed a trend of women like her struggling with certain aspects of the sport.

From there, she realized that she could be a voice for the female experience in the water sports world, creating instructional DVDs, doing tours, and eventually starting a small company that would transform into her current venture, Mind Body Adventure.

Links

Anna Levesque Website - Mind Body Adventure
Anna Levesque Facebook Page
Anna Levesque Instagram

Developing Mental Agility* Realizing You’re Not Alone

Anna learned that the number one fear and hesitation for starting paddling isn’t injuries. The biggest fear is looking bad or not being good enough. It’s important to remember if you’re starting something new, like paddle boarding, that we all start somewhere, and it will take preparation and building of confidence to get where you eventually want to be.

Establish a Morning Ritual

It’s essential to start your day with mindfulness to get off on the right foot. For many, this is making sure you don’t immediately start scrolling through social media, watching the news or doing anything that will spike your stress response.

Prioritizing Rest

Another important piece in setting up for mental agility is prioritizing your rest! If you can, shoot for getting 8 hours of sleep a night. It’s the basis for health and can really affect your performance and mental agility.

Accept the Process

Where you are doesn’t define your self-worth. Even if you used to run marathons and you feel like you’re starting from scratch, it’s important to accept where you are and focus on where you want to be. Know that the process will take time, and you will have a better mindset.

I really enjoyed this chat with Anna, and I hope you did too! If you’re interested in learning more about Anna and what she does, be sure to check out her website, Facebook page, and Instagram, or even sign up for her weekly newsletter!

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Are they really worth the hype? Join me as we walk through the pros and cons of joining a 30 day challenge. We’ll also cover tips for determining which 30-day challenge will truly challenge yourself in a way that is beneficial and worthwhile!

30 day challenges have been growing wildly in popularity. Especially during all of the new-year buzz. I feel like I am seeing 30 day challenges EVERYWHERE!

Is a 30-Day Challenge Worth It? Challenges can be the sucky thing to do. Challenging yourself though, can be a dream come true. It’s all in which kind you choose, how you approach it, and your level of flexibility.

We see them all the time–the 30-day crunch challenge or the 30-day squat challenge. In theory, it sounds so easy! But, in reality, a lot of challenges are sold as broad reaching when they’re really not for everyone.

Let’s take a look at the pros and cons…

Negatives of Challenges* Too Specific

Most challenges like the “30-day crunch challenge” only focus on one movement. Aside from the fact that crunches aren’t the most effective form of core movements, doing one movement constantly over a whole month can bring deficits to other parts of your fitness or body if you’re not properly training, stretching, or otherwise.

Short Term Motivation

When you get your challenge started, it’s so exciting! But, that motivation is bound to wane. Slip-ups will happen and the motivation can quickly turn into guilt, which isn’t really what health and fitness are all about.

Positives of Challenges* Kickstart

If you select the right challenge, it can serve as a great kickstart to future habits. For example, if you participate in a 30-day sugar-free challenge where you avoid any and all processed sugars, you will find yourself less motivated to eat those even after the challenge.

Appropriate Length for Results

30 days is plenty of time to see results. Especially if you are choosing a challenge that focuses on mobility, weight loss with changes in eating, or mobility, you will definitely be able to feel or see results in this timeframe.

Excitement

A 30-day challenge is simply exciting! There’s just something about joining a challenge with your friends that can really bring some variety into your fitness routine.

Tips for ChallengesIf you pick the right 30-day challenge, you’ll be able to experience all of the positives while minimizing the negatives. Here are some things to consider when selecting one that is right for you…

Pick One For YOU

Don’t just join a 30-day challenge because your office is doing one. Really consider what you want to focus on and what movements or objectives will best serve your body.

Pick One That Shows Results

As mentioned above, 30-days is enough time to show results. Results can be incredibly motivating to take your challenge beyond that 30-day window and into your everyday life. Select one where you will be able to quantifiably see, feel, or notice a difference.

Look for Fun

There are so many challenges available out there: some that prepare you for a race, ride, or hike, some that challenge you physically and mentally, and even some that are virtual. Shop around and find one that you feel would be incredibly fun.

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The new year comes hand in hand with new goals, but what stops us? What keeps us from achieving our goals? Well, there are two things, actually: getting going and then keeping going. In part one of this two-part series, I shared how to get things going when you set a goal.

This week on the Fit is Freedom Podcast, part 2 is all about how to stay on track once you’ve gotten started! These five tips for staying on track will be sure to help you reach your goals and maintain them indefinitely!

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In this two-part series on the Fit is Freedom Podcast, I’m going to be addressing how to both get on track and stay on track with your health and fitness resolution goals! In this particular episode, I’m going to be focusing on getting on track. A solid foundation is key for truly holding those resolutions and aspirations. What people need most is consistency, and that’s what we’re here to talk about.

2023 is HERE, and so are all of the dreams, ambitions, and New Year’s resolutions! We all know how it goes. January rolls around, and people are pouring into the gyms in droves. But, when it gets to about mid-February, most have already lost their motivation and drive.

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12 weeks is the magic number for fitness consistency. Trust me on this one and take the leap! A few months ago, I sent a text out to some of my clients. I asked them questions like, “What am I missing?” and “What more do you need from me?” From this thread of texts, the 12-Week Accelerator Program was born! In recent weeks, I’ve been getting a lot of questions about the program.

What is it? How does it work? Well, on this episode of the Fit is Freedom Podcast, I’m going to be outlining all the basics of the program and sharing anything you need to know before signing up!

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In this episode of the Fit is Freedom Podcast, I’m going to be sharing a new perspective on what December can look like and how it can set you up for a strong January through a fun finish.

With January being the starting line for everyone’s hopes, dreams, and aspirations, December is often seen as the opportunity to simply coast into the finish line. For many, it’s the time to slow down and let routines and goals slip in the name of “New Year, New Me.”

What if your December didn’t have to look that way?

Finishing Strong with a Fun DecemberYes, January is often seen as a fresh start. Many people love this month and how it brings promises of new beginnings. But what if you didn’t have to keep putting off your new, improved, or more fit you?

What if you embraced December with all of its hectic schedules, mile-high to-do lists, and time with family and friends? What if you used this unique month to your advantage?

Find FunFitness can and should be fun! Dedicate the month of December to find new and fun things to try before setting all of your resolutions and goals.

There are plenty of fun activities you can find for this time of year. Turkey trots, skiing, indoor swimming parks for the family, hiking, indoor climbing gyms, and so much more.

You could try new things on your own or with your loved ones. You could set a goal to carve time to do three fit-related activities per week or try two completely new ones this month.

Think of December as a time to explore and make fitness fun. If you find things you love, you’re going to make your fitness more sustainable and set you up for a more successful January.

Find TimeYes, you can think of December as this secret month to discover more fun! However, we can’t ignore the fact that December may also be a very busy month for most people!

Even in the busiest of times, we can find some wiggle room, and December is no exception!

Make a Plan

One of the best ways to find time for fun is to pencil it in! As you’re heading into the crazy month, take a glance at your calendar. Find some days in the week when you can plan these activities or squeeze in a new Youtube workout and write it out. If you plan for it, you’re more likely to commit to it!

Look for Time Wasters

If you are looking at your schedule and feel like there is no time, start searching for your time wasters. Do you notice any unnecessary scrolling at night? On weekends, does it take you 30 minutes of snoozing before popping out of bed? Carve out small pockets of time and start weaving in some fun fitness! Once you see you can do it, you’ll do it even more!

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On this episode of the Fit is Freedom Podcast, I’m going to share some of my most cherished first aid kit add-ons. From sore feet to alleviating aches and pains, there are several items that could help on your next outdoor adventure.

Most people understand the importance of being prepared for injuries and having the right supplies. Whether it’s a backpacking trip, kayaking or a simple hike, you’ll likely remember to bring along the first aid kit. Most first aid kits, however, only focus on fixing wounds and injuries.

First Aid Essentials for Aches and PainsIt goes without saying, I am no doctor! I always advise everyone to consult with their doctors when it comes to health. While I do not have medical credentials, I have had years and years of experience going on various adventures–hiking, biking, kayaking, and more. I wanted to take a moment and share some items that have helped me keep my adventures going. They help me enjoy my adventures more, and feel better when I need it.

Of course, you should always pack a first aid kit with all of the essentials for helping in emergency situations. Sometimes though, you might find yourself on a hike where you’re simply uncomfortable. You don’t exactly need medication, but you could use a quick remedy to ease discomfort.

Here are some items that I’ve found myself packing for my next retreat that do just that…

MoleskinWhen I’m hiking, Moleskin is a lifesaver! When the inevitable blister sneaks up on you or one of your friends, you’ll be so glad that you popped some in your pack.

Biofreeze Roll OnFor general aches and pains. I have a couple of things I pack, but a Biofreeze Roll-On is a great way to temporarily relieve pain and get me through the hike or adventure.

CBDI’ve lately discovered the helping properties of CBD while adventuring outdoors. While some people use it for anxiety relief, it’s also becoming more and more popular amongst hikers for its anti-inflammatory properties and pain relief.

Foot RubzMaybe blisters aren’t what is plaguing your feet. Maybe it’s soreness and tightness from walking long distances. If that’s the case, my go-to is a Foot Rubz. These spikey balls look like the opposite of what you’d want, but I absolutely love them and don’t leave for an adventure without them.

Compression SocksAnother way to help make your feet and lower legs more comfortable is compression socks. I have a pair from several years back that I absolutely love.

Trigger BallsIf you’re feeling aches and pains in your back from carrying your pack for long amounts of time, you could consider packing trigger balls. Personally, I prefer to put two in a sack and use them as a personal masseuse, but just one can also get the job done and relieve some of the tension and tightness.

Red Light TherapyRecently, I’ve been utilizing red light therapy as another way to relieve discomfort. There are devices at all price points.

The Ready StateMy final piece of advice to prepare for the aches and pains that come with challenging your body is to explore and join The Ready State. Discomfort and soreness come with the territory of being adventurous outside. This website literally has an area where you can pinpoint your discomfort, and it offers suggestions for alleviating them. It’s seriously a game-changer!

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Episode SummaryOn this episode of the Fit is Freedom Podcast, I’m going to be discussing the importance of little moments and how simply saying “yes” when you normally would say “no” has the potential to transform your future! Have you ever experienced a trajectory change? A moment in time where you’re trying something new or experiencing something unexpected that completely alters your life for the better? We’ll be discussing these potentially pivotal moments in this episode and how you can use them to your advantage.

Charlie's Bunion

I was on a small kayaking trip when a friend reached out. He asked if I would join him on a hike. At first, my mind immediately thought no. I wasn’t prepared. I had some gear, but no day pack or anything to help me with hiking since I was packed for a kayaking adventure.

But, when I heard it was Charlie’s Bunion, a place I had been wanting to explore, I hesitantly said yes. While I probably should’ve said no, I ended up having the time of my life. It was a trajectory-changing experience!

The ChoiceThroughout life, we will all be faced with small, trajectory-changing decisions. At first, we may not even realize what it is! Like my adventure to Charlie’s Bunion, I’ve realized that there have been many moments in my life where I should’ve said no, but went for it.

Of course, we should always use common sense. I would never suggest doing something irresponsible or something you’re not completely trained for. I would suggest simply being on the lookout. Notice when new choices come up. If you feel like it’s not something you’d normally do, but there aren’t any inherent risks, it may be worth thinking through a little more.

The DecisionOnce you notice that you are being presented with a choice to try something new or slightly out of your typical realm, try saying, “Yes!” There was a client of mine who joined a group training for a big bike race. Immediately, she made it clear that she wasn’t good at biking and that she was only there to support a friend. When I challenged her to give it a try, noting that she wouldn’t regret it, she not only DID IT, but she crossed the finish line with a gleaming smile!

The OutcomeJust as my former client found a new love for biking that she would have never known, there’s no telling what all could be out there waiting for you. Saying “yes” to getting out of your comfort zone and trying something new can be scary. Your brain may want to say “no”, but the outcome could be something that you never would’ve expected.

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Join me on this episode of the Fit is Freedom Podcast as we take a deep dive into understanding why we plateau in our fitness journey and how to keep it afloat! Your fitness journey is more like sailing than you would think. You get all excited about your journey, hop on board and start sailing away happily. Next thing you know, your momentum is slowing and you aren’t quite sure what to do. Instead of just jumping ship and giving up, it’s important to figure out what’s going on with your boat, learn to make some slight course corrections on the way, and you’ll be back to smooth sailing in no time!

The Pattern of Your Fitness JourneyFrom my years of experience with my own fitness journey and helping others navigate theirs, I’ve been noticing a particular pattern that arises whenever someone is ready to start a new journey or reach a new weight loss or fitness goal.

I don’t know if it’s the leaves changing and the new season among us or if people are just ready for a change, but I’ve been having this conversation with friends and clients lately about how to get out of a plateau and whether or not they should try a completely new program or simply make adjustments. I figured I could share this pattern with you today and discuss my advice on how to handle the dreaded plateau.

OptimismWhenever we make a goal or set out on a new journey in our health and fitness, it is more often than not greeted with optimism. Like getting on a sailboat to start your voyage across the sea, you’re filled with excitement, motivation, and a dash of anticipation. You’re ready for what is ahead, and you’re dedicated to the journey.

Because of all these positive feelings and the “newness” of it all, people will also tend to see encouraging results coming their way. But, as time moves on, obstacles move in, and that’s where people enter the next stage of their journey.

Valley of DespairAt one point or another, I notice that clients will eventually begin to plateau. Their body becomes used to the once new and exciting routine. They grow weary of the early morning wake ups or the numbers on the scale slowing and showing less progress. Known as the “Valley of Despair”, this is the moment in sailing when the sailor notices they’re getting off course or they see a storm ahead.

When the Valley of Despair arises for those on their fitness journey, a decision must be made.

The Decision: Course Correct or Jumping ShipThe final step in the process of getting through these plateaus is often reached with a decision. More often than not, people will see the slowing progress as a sign that it has completely stopped working altogether. For these people, they will choose to completely abandon ship. They will course correct so quickly and so hard that they essentially will start this entire process over.

However, I want to challenge you all to think about these plateaus as a simple wind shift. With my sailing analogy, a sailor would approach this issue with a small course correction and get back on track, and we can do the same.

Slowing in progress doesn’t mean that it’s the end of the world. It can mean that our bodies are ready for an adjustment. Maybe we need to mix up our workout routine and try something new on top of what we’ve been doing. Maybe we can hire a coach to walk us through our journey so far. Maybe we can stop drinking soda except for the weekends.

When you’re sailing, it’s never going to be a perfectly straight line to your end destination with beautiful weather for the whole journey. There will be storms. There will be times for course-correcting. But, if you stick with it, you’ll find yourself somewhere incredible, and that’s how I want you to think of your health and fitness journey.

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Episode Summary

“I feel better in my fifties than I did in my thirties.”

On this episode of the Fit is Freedom Podcast, I am thrilled to chat with Kristen about the steps to take in order to age backwards. We also go over some incredibly helpful tips and tricks on eating your best!

This is the goal of Kristen Owens, a Holistic Nutritionist with over 2 decades in the health and wellness industrusty. She has dedicated her life to helping healthy women age backwards and feel the best they ever have with a focus on diet and lifestyle.

Taking Your Health in Your Own Hands

It all started for Kristen Owens when she wasn’t feeling right in her early 20’s. Her doctor’s response? Drink some orange juice! Seriously?!

This began her journey to learning about different approaches to medicine, health, and feeling her best. It all started when she made the decision to take her health into her own hands, and the rest is history!

If you’re wanting to take your health into your own hands and start “aging backwards”, Kristen shares three main steps.

Assess your Health

Before doing anything, take a look inward. Assess your health. Have others assess your health and see where you are at in your wellness journey. This could include your stress levels, current diet, hormone levels, or anything in between. Seeking advice and assessing your health is the first step in understanding where you’re at and where you can go.

Decide to Commit

Once you understand where your issues and health struggles lie, make the decision that you are willing to adjust your diet and your habits in order to change your life for the better. Making the decision to commit is crucial in the process!

Make Adjustments

Every person is unique in their needs and challenges when it comes to their health and fitness journey. For some, they may need to prioritize their diet. For others, they may need to get to the root cause of their poor eating by eliminating stressors. No matter what it is, make the necessary adjustments and you’ll start to see and feel the results.

Kristen Owens shares one of the biggest adjustments that needs to be made in the standard American diet is adding 7-13 servings of fresh fruits and vegetables per day. Whether it’s spinach or cauliflower in your smoothie or more salads, a plant-focused diet is crucial in most women’s journey to aging backwards.

If you’re already eating the right amount of fruits and veggies, you may want to consider going organic. Or you can look into avoiding certain toxins like the “dirty dozen” to avoid your toxic load. There are so many different ways you can adjust your diet and lifestyle. It’s important to figure out what you need!

Links:

Kristen Owens Instagram

Kristen Owens Website

EWG.org

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Episode Summary

Age is just a number, and it has NOTHING to do with your ability to start your fitness journey! On this episode of the Fit is Freedom Podcast, I’m joined with the amazing author and fitness guru Joni Grant. We discuss the importance of fitness as you age, what you should be training, and why you need to embrace the journey and love what you do.

The excuse of “I’m too old to start” just doesn’t hold any water. Joni herself, an ACSM Certified Personal Trainer, Functional Aging Specialist, and Kettlebell Coach, didn’t even start thinking about improving her health and doing something about her aging until she was 58 years old! Since then, she has competed in powerlifting meets, learned to parkour, become a kettlebell master, and written her book, Train to Age.

If You’re Losing It, You Need to Train It

We can’t simply walk our way to better health if we’re losing muscle mass as we age. It’s important to find ways to incorporate strength training, endurance, and everything in between to keep up your fitness.

Take note of your body. If you’re realizing something is a struggle, it more than likely means that you’ll need to train that particular part. For example, if you’re slow to get out of the chair, build your lower body. It’s amazing what we can improve by targeting our weaknesses and making them strong, no matter our age!

Train for What You Want to Do

Not only should you train if you’re noticing a weakness, you should also focus your training for what you want to do in life. Joni has trained clients with a wide variety of aspirations and goals. Her clients have goals ranging from simply wanting to pick up a grandchild or being able to easily get out of a chair, to climbing Machu Picchu. Have a goal in mind as a motivator!

LINKS

Joni Grant Website and Blog

Joni Grant Instagram

Joni Grant’s book - Train to Age

Joni Grant Facebook Group

Living Fit Workouts

Find Things You Love

It’s important to train in a variety of ways, but Joni Grant and I discuss the importance of finding ways to train that you actually enjoy! Hate strength training with free weights? Try a kettlebell! Hate running? Try hiking or riding the stationary bike!

Improving your health doesn’t have to be a drag. If it’s not fun, it’s not sustainable. Find something to love and you’ll start to see results that you love!

How to Get Started

No matter your age, the best time to start is NOW if you want to improve your health and fitness! Figuring out where to begin can be overwhelming, so here are the three top jumping off points according to Joni…

Find a Trainer

Especially for the inexperienced or people who are a little rusty when it comes to working out, the best way to get started is to find a quality trainer that works for you. They can help you develop a customized plan. They will guide you to building the muscle and mobility that you desire while teaching you the ropes of fitness.

Take a Class

If you can’t find a trainer you like or you’d prefer a more social setting, try taking a class! Local senior and civic centers will typically offer a variety of classes. Look for one that sounds interesting and just dive right in!

Be Brave

When you’re putting yourself out there, have courage. Be brave and take that first step towards a better life and a better you!

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Episode Summary

Some people train so hard that they completely crash and burn out, but there is a better way! On this episode of the Fit is Freedom Podcast, I’m going to be sharing the best ways to prevent burnout through working backwards, being specific, and following the 3 phase rule of training!

It happens all the time. People train for a big event, race, or adventure, dedicating so much time and effort into the process. Then, after the event, they completely drop the activity. Have you ever checked Facebook marketplace the day after a 150 mile bike race? You’d be amazed at the number of bikes listed for sale!

Work Backwards

The best way to prevent burnout after a big race or adventure is to work backwards! Start with the end in mind. Study the route, look for elevation gains, understand the season and the weather you’ll be in. More often than not, adventurers will train in the wrong conditions. Then, when race day comes, they are facing much bigger challenges than anticipated.

The more prepared you are, the less likely you’ll be blind sided. You’ll know how to train, and you’ll feel better both mentally and physically for the big day of your race or adventure.

3 Phases of Training for an Event

Once you fully understand your event and what you’re getting yourself into, you can start training in a way that will get you ready. While there are countless planning guides available online, give yourself a solid 3 months of training. This way you can have the time to personalize it to you and your specific needs. With these three months, I suggest each month being a certain phase as listed below…

Phase 1: Preparation and Foundation

Once you’ve got a good understanding of your goal, it’s time to prepare your body! Start by listening to your body, noticing any discomforts, and getting them taken care of. I had a client once who got terrible rashes under her arms from her workout clothes. She changed her sports bra, and it completely fixed the issue! While this may not seem like a big deal now, if you don’t fix these things in the beginning of your training, it will only perpetuate and keep getting worse.

By preparing your body and laying a solid fitness foundation, you’ll be ready to ramp up your fitness in phase 2.

Phase 2: Get Moving and Building

The first month is all about listening to your body. Essentially, it’s your warm up! Phase two is where the magic happens! Take into consideration all that you’ve learned about your race or adventure and try to prepare for the worst. Add more weight to your backpack than you would need. Run intervals to get your heart pumping even more. Build your stamina, strength, and endurance during phase 2 so that the actual event feels like a walk in the park.

Phase 3: Slow it Down

I think of phase 3 of your training as the end of a rollercoaster. You’ve still got speed. There might be another loop or another hill, but then it eases back into the loading spot gently. That’s how the last month of your training should be. 3-4 weeks out from your event, your training should be at its peak, but by the 2 week out mark, you should start tapering back.

Your body should feel ready, and you should reward it by taking some time to recover and mentally prepare for the event that is quickly approaching.

Final Thoughts

Taking your time, knowing your race, and listening to your body will greatly help in preventing that end of race burnout. You want to think of being the tortoise and never the hare when it comes to your fitness and adventure journey. Making it a more sustainable goal will keep you loving your activities for years to come!

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Episode Summary

The FUN40 came from a few different ideas. The first came from my friend as she explained the 75HARD book. She was super excited about finishing it, with good reason.

Learn More and Buy the 75HARD Book Here

The second inspiration for the FUN40 was when I was reminded of a “challenge” we did in the group years ago. I think we called it the “Fit and Fun” challenge. Everyday, we had to do something for fitness and something for fun, and they could be the same thing.

As challenges go, we learned something we didn’t expect; scheduling something fun every day was more effort than expected.

There was a third spark of inspiration as I listened to all the 75HARD rules. I remembered that I don’t really like rules. In fact, at this point in life, suggestions are great, but rules rankle!

Below you’ll find a rough outline of the FUN 40. Make sure you RSVP, and we’ll go over all the suggestions, how to have them work best for you, and how to play the game.

Before you say, “this sounds great, but I’m going to be traveling,” don’t worry. Rules can be bent and fun activities while traveling should be easy.

High-level 75HARD rules

2 - 45 minute workouts per day
Follow a diet
No alcohol
No cheat days
Drink one gallon of water daily
Take a photo of yourself daily
Read 10 minutes per day

FUN 40 Suggestions

Do something fun each week
Take a photo at the beginning and the end
Eat mindfully - what, when, and how you eat
Skip the desserts, sweets, sodas and adult drinks
Drink water based on your weight and activity level
Take time to journal/meditate/pray/read daily - that fits your beliefs
Workout 20++ minutes daily (with a minimum of 10 minutes of mobility, yoga or stretching)
Join the accountability group and get ready for a little friendly competition 😇
Take a day each week to rest, relax, recharge and renew.

This is all.

Learn More and Register to Join Us Here

What Results Can You Expect?

Based on past challenges I’ve led, such as Sugar Freedom and Fit & Fun:

You’ll lose weight, probably 1-2 pounds a week.
You’ll sleep better
Stress levels will drop
You’ll make new friends
Plus, you will have started on habits that can change your life for the good.

Is There a Catch?

There’s only one hard and fast rule :) You need to schedule something fun to do every week; bonus points for more than one fun activity in a week.

Bonus - your small accountability group will result in BFFs, best fitness friends!

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Am I too Late?!

If you’re finding this after we have already started? No problem. Register anyway, because this is one we’ll do again and again. We all want more Fit & Fun in our lives.

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It Happens to Us All. You Need a Fitness Reset.

Something slowed you down or you got off track. We’d all love to believe that our fitness is a straight line, but the reality is that we are always course-correcting in life.

You’ve been traveling
You had an injury
A family member has been ill
New (insert your) job, house, relationship, dog…
The heat (or cold) outside has you staying in and slowing down

The thing is, life happens. When it does, our routines suffer. And, when our practices start slipping, our minds can go straight to worry mode!

“Am I going to lose all the fitness I’ve gained these last three months?”

“Is the weight I’ve lost going to come back?”

What to do if You’ve Gotten Off Track With Your Fitness

If you’re having trouble getting restarted, no matter the reason, do these three quick things as MANY times as you need to!

Stop the worry and the mind chatter. Take a deep breath. Trust yourself.
Ask yourself one question: If it was easy, what would I do today to get moving? (easy is the key word here, we’re not looking for a life plan, these are the smallest, most straightforward steps you can take. Actions like the MDM we discussed last week, scheduling your week, planning ahead, and going for a walk. )
Schedule an activity in the next two days. Call a friend for a hike, book a class at your gym, or find a local group that plays tennis or pickleball. What would be fun and get you moving?

You Can Do It!

Action is the antidote. Remember, a body in motion stays in motion. Time to get moving in any manner that makes you happy!

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Episode Summary

Have you ever wondered what all of the fuss is about with intermittent fasting? Have you ever thought about doing Pilates, but never really knew what it was? Well, thanks to our amazing guest, nutrition fitness and mindset coach, Heike Yates, you’re about to get answers! Heike will be sharing all of the details in regards to intermittent fasting and Pilates. She also talks about how they have transformed her life as a woman in her empty nester phase.

All about Intermittent Fasting

Heike was a triathlete and was working out constantly. She realized that she was gaining weight, not feeling her best self, and struggling through symptoms of menopause and other ailments. Upon discovering intermittent fasting, she quickly became aware of the amazing benefits it had on her body and mind. While intermittent fasting isn’t for every woman, it’s definitely something to look into and talk with your doctor about.

What is Intermittent Fasting?

Essentially, intermittent fasting is a series of eating windows and not eating windows. Some people choose to eat from 7 AM to 7 PM, meaning that they fast for 12 hours per day, while others choose bigger fasting windows of 14+ hours. The idea is that it gives your body time to reset and digest properly, bringing many benefits along the way.

How does it work?

The great thing about intermittent fasting is that you’re in control. This isn’t some fad diet with a long list of rules. You set the rules by determining when you eat, your fasting window, and what you eat. It’s really as simple as that.

Some people will choose to start fasting by simply eliminating their late night snack. Once they finish their dinner, they simply won’t eat again until the next day. For Heike, she realized she wasn’t really that hungry in the morning and simply shifted her lunch from 1 PM to earlier, 11 AM. It really depends on you, your body’s needs and hunger cues, and what you think is best!

What are the benefits?

Heike shares many benefits that she discovered for herself, along with others she has learned through research. Intermittent fasting is associated with improved gut health, memory, clarity, and overall health. For Heike, she experienced lessoned menopause symptoms, lessoned bloating, burned body fat, and more.

All about Pilates

Being in the Pilates world of over 20 years, Heike has seen any and every kind of client reap the benefits from this practice. From clients over 600 pounds, to breast cancer survivors, to people of any age, Pilates is an exercise practice that can help anyone.

What is Pilates?

While most people think you need the fancy machinery to do a Pilates workout, this is simply not the case. In essence, Pilates is a type of conditioning that focuses on strength, flexibility, and alignment. You only need a space in your home about the size of a yoga mat in order to practice and start reaping the benefits!

What are the benefits?

The benefits of Pilates run far and wide! First and foremost, one of the biggest benefits is that it can be done by anyone. It’s an inclusive workout that targets your whole body. Other benefits include: better mobility, improved balance and strength, better posture and alignment, and more.

Links

Heike Yates Website

Heike Yates Facebook

Heike Yates Instagram

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Episode Summary

Join me this week on the Fit is Freedom Podcast as we change things up a bit! A while back, I had the pleasure of visiting with Jane Hogan, Wellness Engineer, on her podcast, Wellness by Design. It was such a pleasant experience that I wanted to share it with you! So, listen in as Jane leads our conversation on “why starting small is starting smart” through answering the following questions:

How do you want to feel?
How can I become pain free?
What’s my minimum daily movement?
How can I make it stick?

We’ll also share some tips on how to create a lifestyle change from a small start through…

Rewarding yourself to start
Changing it up
Giving yourself grace

Jane Hogan

As I shared above, Jane Hogan is a Wellness Engineer and the host of the Wellness By Design Podcast. Like her title suggests, in her past life, she spent decades in the engineering world before suffering from health struggles that altered her life’s trajectory. Since then, Jane has dedicated her time and her career to using her previous life in science and her spiritual journey to help others rid themselves of chronic pain and become the best versions of themselves.

Links

Jane Hogan Website

Jane Hogan Facebook

Jane Hogan Instagram

Why you should start small

When it comes to setting goals and wanting to make life changes, people will oftentimes dive in head first. Want to eat healthier? Well, some will rid their life of any and all potentially “bad” foods and refuse to make exceptions to their new diet. Want to start a fitness journey? Well, some will start by making a rigid schedule of 6-7 days a week of gym time.

While this may work for some people, making such quick and drastic changes can actually alter your success in the long run. Instead of having an “all-in”, “go big or go home” attitude to your health and fitness journey, what if you took a softer, more realistic approach?

If this sounds more your speed, then you can start by asking yourself the questions below. Determine what’s important and how you can build your way to successful changes in your life.

How do I want to feel?

Before you set out on making any kind of life change, you’re going to be more successful if you understand your why. One great way to know your why is to ask yourself, how do I want to feel? This simple question can unlock what you should be focusing on in a more positive and realistic way. For example, maybe you want to feel strong. In that case, you can think about small and simple ways to start feeling stronger. Or, maybe you want to feel energized? This could be weaving in more sleep each night or incorporating some workouts to give you energy.

Getting this clarity in what you want through thinking about how you want to feel will start you off on the right track to making changes for the better.

Add button here → “3 Simple Ways to Help Calm Inflammation While Eating” link to: https://www.janehoganhealth.com/subscribe-while-eating

How can I become pain free?

If the way you want to feel is inhibited by any previous injuries or struggles, it’s important to address those from the get-go. If you have previous knee issues, start small by learning how to prevent further injury and heal through talking with your doctor or other professionals. Addressing potential setbacks ahead of time, will keep you from derailing in the future.

What’s my minimum daily movement?

Starting small is all about being realistic and not overwhelming. Once you’ve determined how you want to feel and you’ve addressed ways to ensure you’re pain free, ask yourself, what is your minimum daily movement? If you’re overloaded with work and stressed with kids at home, can you simply take the stairs instead of the escalator at work? Or maybe you wake up 10 minutes earlier to do a 10 minute yoga flow on Youtube?

Once you start with these minimal changes in your movement, it’s like the snowball effect. You’ll see that the minimum you found will change over time as your strength changes and your priorities start shifting.

How do we make it stick?

You’ve determined what you need to do minimally to get started, and you’re on your path to greatness! But, how do you know that it’ll stick this time? How will starting small be different than the other times you’ve tried before when you just dove in head first? Here are some tips for making sure it sticks!

Plan Ahead

Ever heard of FPA? In our Fit is Freedom community, it means “Friggin plan ahead,” AKA if you don’t plan it, it’s not real. Decide ahead of time what you’re going to do. Set out your clothes the night before. Plan out your rest days and stick to them. Making a plan will make it happen, especially when you’re starting small!

Start with rewards

Rewards can be a great way to increase your motivation at the beginning. While they may not be for everyone, I’ve always found them fun when starting small and trying to develop a habit. Maybe you have a favorite TV show? If you do, you could reward yourself by watching it on days that you achieve your goal. Something as simple as this could help train your brain to develop these small changes into a habit!

Change it up

Some of us are creatures of habit, but when it comes to fitness and health goals, you’ll stick to them better if you add in some variety every now and again. Try that pilates class at the gym. Go for a hike every now and again. Your muscles, your body, and your brain need to be kept on their toes, and it will make reaching your goals much more fun and enjoyable in the long run!

Give yourself grace

One of the biggest problems with starting big is that people get burned out or they are too hard on themselves when they “fail”. Whether they decide to completely quit all processed foods or workout 6 days a week with no excuses, having a setback or a moment of weakness can bring your mindset and success to a screeching halt. If you give yourself grace and have a softer approach to your goals, I find that people are more successful long term.

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Episode Summary

Grab your lifevest! This week on the Fit is Freedom Podcast, we’re setting sail with an amazingly inspiring guest, Lorie Tesny. She is a two-time cancer survivor who used her experiences to change her life and prioritize the important things. She left her life behind to set sail and start a podcast, Sailing Through Life, to inspire others on her journey. Join us as we discuss the following and more:

Lorie’s Story
Balancing Sailing and Health
How to Not Sail Through Life
How to Course Correct in Life

There are a lot of magical parallels between sailing and life. Join us as we explore those in this episode.

Lorie’s Story

Up until just a few years ago, Lorie Tesny led a “normal” life. Then, everything changed. With each twist and turn, her life became less and less “normal” and more and more authentic to who she truly is. Just one month after completing her treatment for stage three melanoma, Lorie received the gut-wrenching news that it had, in fact, returned. She fought for her life a second time and completed her treatments in February of 2020, just in time for a global pandemic. After enduring the recurrent storms and unexpected twists and turns from life, Lorie figured out how to stop sailing through life. Her solution? Start sailing, literally.

Links

Lorie Tesny Website

Lorie Tesny Facebook

Lorie Tesny Instagram

Balancing Sailing and Health

As Lorie made the decision to change her life and start sailing, she knew it wasn’t going to be easy. Sailing is a very physically demanding activity with a lot of unexpected twists and turns. While some may think of sailing as sailing the entire world, circling the Earth, that’s just not realistic for Lorie and she didn’t let that stop her. In order to balance her health and her passion for sailing, she chooses to sail locally on a semi-permanent basis. That way, Lorie is still working towards her goal while ensuring she can make her doctors appointments and check-ins.

How to Not Sail Through Life

Whether you’ve faced some hard times like Lorie or you’re simply finding yourself in a rut, going through the motions, it’s important to find ways to get out of your comfort zone. You don’t want to look back on your life and feel like you simply sailed through. There are some ways you can proactively prevent this including: focusing on what you can control, ride the waves that you’re given, slowing down when the waves are rough and taking advantage of the times when the conditions are perfect.

How to Course Correct

If you feel you are sailing through life and you need to course correct, all hope is not lost! First and foremost, think about what you want to do and commit to it. Write down goals and aspirations to make it tangible. Start by making small changes, taking little steps to get you on the correct path.

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Episode Summary

This week, we are joined by Dr. Meg Mill, and we’re talking about all things headaches. At some point or another, I’m sure you’ve had a headache or two. I struggled with chronic headaches for years that would stop me in my tracks for days and days. Whether you’re like me or simply get a headache on occasion, you are definitely going to enjoy this episode of the Fit is Freedom Podcast. Dr. Mill will be helping us answer some important questions including...

Where do headaches come from?
Do hormones impact headaches?
How can we prevent headaches?
Does our diet and lifestyle have an impact on headaches?
How can we learn more?

Guest Spotlight: Dr. Meg Mill

Dr. Meg Mill is a busy mom of three and a Functional Medicine Practitioner as a Doctor of Pharmacy. After living in the world of conventional medicine for years, she found a need to focus more on helping people thrive in their lives, finding ways to get to the root cause of sickness rather than treating the symptoms. Dr. Mill has a newly published podcast, a published “8 Step Guide to Say Goodbye to Headaches”, and offers consultations and customized health plans through her website.

Links

Dr. Meg Mill Website
Dr. Meg Mill Facebook
Dr. Meg Mill Instagram
The Environmental Working Group

A Functional Medicine Approach to Headaches

Throughout this episode of the Fit is Freedom Podcast, Dr. Meg Mill and I discuss all things headaches through the lens of functional medicine, addressing many of the common (but uncommonly discussed) struggles of women to balance life through the inconveniences of occasional or constant headaches.

Do Hormones Impact Headaches?

Hormones can actually play a crucial role in headaches for women. Oftentimes, women will get cyclical headaches either before ovulation or before their period begins. Women going through menopause or perimenopause may also experience more frequent headaches.

How Can We Prevent Headaches?

While conventional medicine will tell us to just take some medicine and all will be well, functional medicine focuses on the why. Dr. Mill explains that medicine may get rid of a headache, but it won’t help you uncover how to prevent one in the future. By taking a functional approach, you can explore different potential causes and get to the root of your unique reason for headaches–whether that is chronic stress, hormones, your diet, or something else.

Does our Diet and Lifestyle Have an Impact?

YES! Diet and lifestyle can have an impact on the frequency of your headaches. Dr. Meg Mill shares how some people can have specific food triggers, like caffeine or histamine foods, while others can be triggered by food sensitivities, which is an autoimmune response. There are even things in our environment that could cause headaches like BPA in plastics.

How Can We Learn More?

Dr. Meg Mill has spent a great deal of time learning and exploring headaches for women and has developed an informational guide to help! Her “8 Step Guide to Say Goodbye to Headaches” is a great resource to start learning more about headaches from a more functional lens!

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Episode Summary

In an incredibly timely episode of the Fit is Freedom Podcast, I’m going to be sharing with you my tips and tricks on how to keep your fitness routine interesting while beating that hot summer heat! The heat of summer is quickly approaching, and I’ll be discussing 9 fun ways to stay fit, beat the heat, and have fun while doing it! Some of my tips include…

Incorporating Dance
Trying a Weighted Hula Hoop
Checking Out Your Local Rec Center
Nitros
And more!

9 Fun Ways to Stay Fit and Beat the Summer Heat

If you’re in the Northern Hemisphere, you may have less opportunities to go outside, or the temperatures may be simply too uncomfortable for you to handle. Either way, you don’t want your fitness routine to suffer, and you definitely don’t want your fitness routine to become mundane and boring!

Dance

If you don’t have access to a gym or you simply want to try something new, you can always incorporate some dance into your cardio! It’s fun, it’s free, and you can find all kinds of Youtube classes to try!

Weighted Hula Hoop

Using a weighted hula hoop is also a fun summer workout. It works your core, requires you to work on your coordination, and is definitely an exercise for those who want to think outside the box!

Rebounder

Also known as a personal trampoline, rebounders are a great way to stay fit in the summer while staying out of that intense summer heat! My recommendation is always to find one with a safety bar to help make sure you are stable.

Pickleball

Some places have indoor pickleball courts, but this sport is exploding in popularity as of late, which means you can probably find an outdoor court in an area near you. While this may be outside, you could always consider going earlier in the morning or later in the afternoon, but either way, it is a fun and competitive workout you could enjoy in the summer!

Local Rec Center

Oftentimes if you’re looking for ways to change things up, you can find something new to explore at your local recreation center. Some will have indoor pickleball courts, free yoga or jazzercise classes, indoor pools, and more. Just take a look and challenge yourself to try something new!

Nitros

Developed by Zach Bush, this type of workout is traditionally called a Nitric Oxide Dump. It’s a 4-7 minute intense workout that has all kinds of benefits, including reducing the risk of dementia, helping with weight loss, and more.

https://www.youtube.com/watch?v=PwJCJToQmps

You can copy the other video block we have in the template towards the beginning of the post or you can pull a new one in from the “+” signs and search for the “video” block. Let me know if you have questions! **

Yin Yoga

Yin Yoga is essentially the opposite of a Nitro, but still a good way to beat the summer heat and change things up. It focuses on just a few yoga moves but holds them for extended periods of time, focusing on form and endurance in the moves. It’s incredibly relaxing, and I feel like I always have the best night’s sleep afterwards!

Parkour

I know what you may be thinking! Parkour is that crazy workout where people jump from one building to the next. Yes, you are right, but that’s not exactly what I’m talking about here. What I mean by parkour is simply looking at your surroundings in a different way and moving in different ways based on what is around you. For example, on my nightly walk, instead of just walking, what if I alternated stepping up on the curbs? Or, what if I hopped over every third line on the sidewalk? It takes a mundane afternoon routine and makes it more fun!

Childhood Favorites

My final way to stay fit and beat the summer heat by changing things up is by taking a trip down memory lane. What did you enjoy doing as a child? Riding bikes? Roller skating? Think back on activities you used to enjoy and try to incorporate that back into your fitness routine!

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Episode Summary

Known as the “Midlife Whisperer”, Dr. Ellen Albertson joins me this week on the Fit is Freedom Podcast to share about her new book, Rock Your Midlife: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, and how we can embrace and thrive no matter our age. Dr. Albertson and I will also be touching on some key ways to do this including…

Having Self-Compassion
Being a Warrior NOT a Worrier
Embracing ALL of our Emotions

Dr. Ellen Albertson

While we learn about her book, Rock Your Midlife: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, Dr. Ellen Albertson is more than just an author. She is a psychologist, registered dietician, board certified health and wellness coach, teacher, and more. She has dedicated her time and energy to helping millions of women learn to love themselves and the stage they are in.

Rock Your Midlife

Dr. Ellen Albertson shared her inspiration for writing her book was finding a way to reach millions of women in an easy, approachable way. Through her book, she provides the 7 steps she has found to completely transform your mind, body, and spirit no matter the chapter of your life. Her 7 steps include…

Authenticity
Self-Love
Energize Yourself
Reprogramming your Mind
Empowering Yourself
Rehabbing your Relationships
Enlightenment

Finding Self-Compassion

So many of us think, If I can just accomplish [insert any goal here], then I will be happy and love myself. In reality, this is a lie. True happiness and self-love starts with self compassion, leaving the backpack of not-enoughness in the dust.

Thankfully, self-compassion is a skill that can be learned and practiced. It will help us reduce body shame and improve our appreciation for our bodies and the stages of life we are in.

Be a Warrior not a Worrier

It may be easier said than done without the right tools and practice, but worrying really doesn’t serve us. It doesn’t bring solutions. It’s like praying about what you don’t want. Manifesting in the negative instead of moving into the positive.

Instead of worrying and fretting over the small things, whether that’s our age or a hard day at work, we should shift our focus onto our strengths.

Embrace All of Our Emotions

Finally, it’s important to remember that we should embrace all of our emotions. Our emotions have a message for us. They give us information about our lives and where we’re at. By embracing the ebbs and flows, we allow ourselves to be open. In turn, we will be able to actually feel more highs and appreciate them when they come.

As women reach their forties and mid-life, there are so many things going on mentally and physiologically. Learning to embrace the changes and the emotions will allow us to embrace the experience, bringing us more joy in the journey ahead.

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Episode Summary

We’re flipping the script with this week’s episode of the Fit is Freedom Podcast! With her blessing, I’ll be sharing with you a conversation I had with the wonderful Lorrie Mickelson. Not too long ago, we got together to discuss our passion for the great outdoors, which includes:

Why you should head outdoors
How to get started with an outdoor activity
What can happen once you’re outside
Tips for a successful experience

Working Out in the Great Outdoors

Lorrie and I both have a passion for the great outdoors. From my past as a sailor and long-distance skate racer to discovering my love for hiking, kayaking, and helping women like me realize that they can do these things too, I’ve experienced firsthand the benefits of prioritizing the great outdoors.

Advantages of heading outdoors

In Europe, doctors literally prescribe their patients to spend time outside. So, there’s got to be something amazing about it, right? Right! Spending time outdoors can do so much. It can clear your brain, heighten your mood, lower your stress, make you more relaxed, get your body moving, and so much more.

What Should I Do?

Maybe you’ve heard all of these amazing benefits of moving your body in the great outdoors, but you just don’t know what you should do. If this is the case, start by asking yourself these simple questions…

What is in my area?
What do I want to do?
What do I need to do it?
What have I always wanted to do?

No matter your age or what you think your limitations are, just remember you can get there.

How Do I Get Started?

If you want to try an outdoor activity, like hiking or kayaking, it’s important not to overthink it. More often than not, we know a lot more than we think we do. There are just a few essentials that can help you get started safely, which include:

Making sure you’re dressed for the weather
Making sure you have water
Making sure you know the route or trail
Making sure you tell someone where you are going

Whenever you start something new, start slow, build your way up, and trust the process!

Final Tips

Once you’ve determined what you want to do, what you need, and how you’re going to do it, here are my final tips for getting yourself out there and soaking up the benefits of working out in the great outdoors…

-Schedule it. It’s important to get it on the calendar if you want to get it done. If you take the time to put it on your schedule, you’re much more likely to get out there and do it!

-Know you can do it. One of the biggest things I’ve seen with women is their self-doubt. Negative self-talk can really impact our abilities. If you’re starting something new, start with the belief that you can do it. You’ll be amazed at what you will be able to do!

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If you’d like to learn from my many hiking and adventure faux pas and save yourself the learning curve, join me on this episode of the Fit is Freedom Podcast. I outline my outdoor adventure must-haves including:

Water
Electrolytes
Day Pack
Trekking Poles

Along with this, I’ll share my tips and advice on how to pick the right items for you, your adventures, and your climate!

Outdoor Adventure Must-Haves

I was reminiscing with a client recently about embarrassing experiences in the great outdoors. As we were swapping stories, she shared how she literally brought a Dixie cup of water for her first long outdoor run. Writing it out sounds so silly, but oftentimes, we go on these amazing outdoor adventures and will find ourselves in these kinds of situations where we’re underprepared for what is to come! Because of this, I’m going to be sharing my outdoor adventure non-negotiables.

Water

Whenever you’re doing anything outdoors, water is the biggest necessity. As a general rule of thumb, it’s suggested to drink .5 liters of water for every hour of exercise. This can greatly vary though based on the weather, your body composition, and how strenuous your exercise is.

On hikes, runs, or really any outdoor activity, I always have a bladder to hold my water. Most bladders hold between 2-3 liters of water, which would work for 3-5 hours of exercise.

Tips for Water Bladders

When you’re on the hunt for the perfect water bladder, you want to make sure you first find one that is comfortable to you! If you regularly go on longer adventures, you may want to get a 3 liter bladder, but if you simply do shorter trail runs in favorable weather, then a 2 liter will work just fine!

Electrolytes

Essentially, electrolytes are the good salt and minerals that your body loses as it sweats. While Gatorade may be the most widely used form of electrolyte, there are so many out there with a lot less sugar and additives. If you’re like me and live in a hot climate area where you sweat a lot during your adventures, or your adventures are longer than an hour, electrolytes may also be a must-have for you!

Tips for Finding the Perfect Electrolyte Drink

There are so many options out there. While I personally like Nuun, the best advice I have for finding the perfect electrolytes for you is to just sample them. Pay attention to how your body responds and how you feel. Does it sit well with your stomach? Do you like the taste? Buy some samples and be open to trying a few before landing on an electrolyte that works best for you!

Daypack

Daypacks are another must-have when adventuring because you’re going to need a place to store some supplies! There are daypacks, running vests, and everything in between. Be sure to check out my video on the Fit Is Freedom Youtube Channel to see all of the different kinds of packs I use and my pros and cons for each one!

Tips for Finding the Perfect Daypack

If you’re going on a small trip (just a few hours), you aren’t going to be needing many things. You will need water, some electrolytes, sunscreen, and maybe a little snack. For this kind of activity, a running vest may be best. If you’re doing an all-day adventure somewhere, you may want to invest in a daypack. Either way, when you’re trying to find the perfect daypack for you, comfort is of the utmost importance! Look for packs that can adjust, and make sure you try it out before setting out on your adventure!

Trekking Poles

The final adventure must-haves on my list are trekking poles! There seems to be a debate about whether you should use one or two on your hike, but I always advise to use two!

Tips for Finding the Perfect Trekking Poles

My biggest tip for finding the perfect trekking poles is to find ones that are expandable and contractible. When you are hiking up steep hills, you’ll want poles to be shorter and when you’re hiking down that steep hill, you’ll need them to be longer. Other than looking for adjustability, you also will want to feel the handles for comfort. Personally, I prefer cork handles, but that is completely a preference from trying out a bunch of different ones. So get out there and enjoy some hiking!

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Episode Summary

This week, I’m joined on the Fit is Freedom Podcast with Elena Sonnino. She is a life coach, yoga teacher, and author of Inhabit Your Joy: A Book of Nudges. Join me as we discuss her journey to joy, how little changes lead to great changes, and how we are the keys to unlocking our own joy. She will also outline her 3 ingredients of embodying joy, which are…

Getting Rooted
Getting Curious
Getting Alive

More about Elena

Elena Sonnino is a life coach, yoga instructor, and speaker who focuses on helping women uncover their own radiance. Her book, Inhabit Your Joy: A Book of Nudges, does just this along with inspiring others to focus on the good while embracing your true authentic self.

Elena’s Journey to Joy

After having battled Hodgkin Lymphoma in her early 20’s, her doctor informed her that she would never be able to conceive, and if she did, the pregnancy would not be viable. Knowing this, she took steps to find an egg donor. When she was a mere weeks away from becoming the mom she’d always dreamt of being, she was completely shocked to receive a phone call from her doctor sharing that she was, in fact, already pregnant. In this moment of uncertainty, her doctor shared something that would stick with Elena for the rest of her life. Her doctor stated, “You can grieve or you can celebrate until the day you can’t.”

This one phrase launched Elena into becoming the person she is to this day. From that moment forward, she experiences a seismic shift in her being. This allowed her to focus on the present and learn to celebrate the joys in her life no matter the circumstances.

3 Keys to Unlocking Joy

Elena Sonnino developed 3 keys to unlocking joy: get rooted, get curious, and get alive. Through these three interchangeable keys, she believes all can find their true and joyful selves.

1. Get Rooted

Getting rooted can take form in a variety of ways. Elena shares that it can be as simple as bringing awareness to your breath, moving your body, or decluttering the mind.

2. Get Curious

Once you’ve come into the present and become rooted, Elena shares that you can then get curious about what’s going on around you. You can start evaluating your life, looking at what is going well. You could even do something as simple as creating an “Evidence Jar”, documenting the good you are seeing and observing around you.

3. Get Alive

Oftentimes, when you think of joy, you think about how you must be happy all of the time, but that’s not the case. Being alive is experiencing the full spectrum of life. It’s about appreciating the darkness because you know the sunrise isn’t far away. It’s about loving yourself completely and accepting life in its fullness.

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On this episode of the Fit is Freedom Podcast, I’m joined by the amazing Gail Storey, award-winning author for her book, I Promise Not to Suffer: A Fool for Love Hikes the Pacific Crest Trail. From running low on supplies to intimacy in the woods, we talk about everything under the sun when it comes to braving the wilderness. Here are just some of the many nuggets of wisdom we discuss…

Adventure’s impact on relationships
Importance of preparing and training
Embracing the quiet
Expressing compassion for yourself
Impact of meditation
Deepening Intimacy

Hiking the PCT with a Partner

Gail Storey has written many publications and books in her career with her most recent, I Promise Not to Suffer: A Fool for Love Hikes the Pacific Crest Trail, having won the National Outdoor Book Award, Foreword IndieFab Book of the Year, Nautilus Silver Award, among others! Her award-winning book takes on the true story of her embarking on the adventure of a lifetime, hiking the Pacific Crest Trail with her husband because she refused to let him go alone–despite the fact that she’d never hiked or camped before.

Challenges and Rewards

Hiking long distances like Gail and her husband, Porter, endured with the PCT was exhilarating, exhausting, and rewarding. It brought many challenges on a day-to-day basis from running out of water to blisters and more, but it also brought a great deal of discovery and the building of a strong relationship.

After selling her car, their house, and throwing multiple dinner parties to say “goodbye” to friends and loved ones, Gail found herself on a spring weekend in 2004 heading out on the adventure of a lifetime–hiking the Pacific Crest Trail.

Gail explains how there’s just something about hiking in the wilderness for days on end, relying on someone else for survival and entertainment, that brings two souls together. The stillness. The unexpected circumstance. The beauty of nature. The lack of escaping one another.

From this experience, Gail and Porter formed an unbreakable bond, she wrote an award-winning book, and she learned the importance of physical fitness in the connection of your mind, body, and soul. To this day, at almost 75 years old, she continues to work on her fitness and help her community through environmental activism.

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On this episode of the Fit is Freedom Podcast, we celebrate the final chapter of the Consistency is Key Series. I present the ultimate roadmap to consistency and fitness freedom, which is filled with all of the tips, tricks, and tidbits I've shared along the way.

From the importance of your “why” to finding your kryptonite, this journey to consistency is all about small movements snowballing into big life changes!

I'll also highlight and share some of my client's success stories and what each of their journeys has taught me.

It's a fun celebration of the end of this amazing series, and you won't want to miss it!

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In this chapter of our Fitness Consistency is Key Series, I will be sharing my tricks of the trade when it comes to digging in deep and getting you moving again! When our motivation wanes, our fitness consistency can quickly derail. BUT…it doesn’t have to!

Just because you’re low on motivation doesn’t mean all of your hard work is destined to disappear. The magic is finding a tactic that brings back your spark, drive, and motivation!

Some of my tips include…

Finding the RIGHT Accountability Partner
Why is it that tracking what matters does not include the scale?
How putting something in your earbuds can help you get started
And much, much more…

In your journey to fitness consistency, your motivation will ebb and flow. It’ll go up and down, and it’s important to find some fun and helpful strategies to get you out of your “down” moments and back to your new and renewed, consistent self!

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In Chapter 7 of our Fitness Consistency is Key Series, we took a look at the top fitness consistency killers. We explored what happens in our day-to-day that is putting a halt to our health and fitness goals. But what happens if there’s an unexpected halt to your goals? Whether it’s an injury, illness, or family emergency, this episode is all about taking in the unexpected and making it work for you!

In this episode, I’ll be sharing my personal struggle with an unexpected injury that left me unable to move and wallow. However, after a period of playing the victim, I accepted my situation and used it to transform my business and my life.

Join me as we explore ways to prevent and avoid fitness injuries and how to handle them when they do rear their ugly head!

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What happens if there’s an unexpected halt to your fitness goals? Whether it’s an injury, illness, or family emergency, this episode is all about taking in the unexpected and making it work for you!

In part 6 of our Fitness Consistency is Key Series, we took a look at the top fitness consistency killers. We explored what happens in our day-to-day life that is putting a halt to our health and fitness goals.

In this episode, I’ll be sharing my personal struggle with an unexpected injury that left me unable to move. However, after a period of playing the victim, I accepted my situation and used it to transform my business and my life.

Join me as we explore ways to prevent and avoid fitness injuries and how to handle them when they do rear their ugly head!

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In our 5th installment of the Fitness Consistency is Key Series, I will be sharing the four non-negotiables to find overall health and well-being, and it’s a lot like the table analogy. You’ve got to have an equal balance of all four of these to have a solid and steady fitness foundation!

Have you ever been to a restaurant and one leg of the table is slightly shorter than the other? You know, you’re just sitting there and trying to enjoy your dinner, but the table just won’t stop wobbling!

Join me as I share why each of the four non-negotiables is equally important and how you can set up a great foundation for a more consistent, healthier, and happier YOU!

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Fitness Accountability is the secret weapon to helping you build your fitness consistency. It gets the ball rolling, gets you motivated, and sets you up for fitness success. So, in this Fitness Consistency is Key Series, it only makes sense that we dedicate a chapter to it!

On this episode of the Fit is Freedom Podcast, I’m going to be sharing all about fitness accountability including…

WHO your ideal fitness accountability partner should be
WHAT you can do to find fitness accountability
WHEN and WHERE you need it most
WHY it is so important

I’ll also be sharing the most important piece of fitness accountability that is also the most overlooked!

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Today on the Fit is Freedom Podcast, I’m asking the big question, “What do you want badly enough that you’ll find the time to make it happen?”, as we’re going to deep dive into our own lives and find ways to save and build time for fitness to prioritize our goals!

Whether you’ve been following along, or you’re just joining us now, this 3rd installment in my Consistency is Key Series is sure to get you well on your way towards a more focused and fit lifestyle!

I’ll be sharing and discussing the following…

My top 2 universal time wasters
The importance of delegation
Dumping Excuses Techniques

We are all so busy. We’ve got families, jobs, commitments, and, well, just life going on! But, if we want to find fitness consistency, we’ve got to find the time to be consistent! If you’re struggling with finding the time to be consistent, then this is the episode for you!

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Welcome to my second installment of the Fitness Consistency is Key series here at the Fit is Freedom Podcast! In this chapter, we’re going to be working together to determine what you want badly enough to make the changes you need to get what you want most out of your fitness.

If you want to have a solid foundation for developing a consistent and healthy lifestyle, then grab a pencil and piece of paper or the notes app in your phone and follow along! We’re going to dive deep and find your biggest motivations and your fitness “why”.

Once you have an understanding of why you want to be consistent and see change, you’re setting yourself up for success!

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What is the one factor that can make or break your health and fitness? Some may think it’s the next and newest diet. Or others may think it’s an all-in 8 week bootcamp at the new gym down the road. But, the real factor that can make or break your health and fitness is plain ole consistency.

Yep. Nothing sexy or flashy here. Again and again, I am finding and helping clients realize that consistency is what moves us forward in our fitness.

So, this episode of the Fit is Freedom Podcast is the first chapter of my Consistency is Key Series, where I’ll be taking you from A-Z and sharing everything you’ll need to make consistency work for you and your life!

In this first installment, I’ll be sharing an amazing client of mine named Sherry and the journey she embarked on with me. She experienced a complete mindset shift when it came to her fitness, learning that small changes over time actually add up to bigger success in the long run.

I’ll also be sharing the benefits of her mindset shift and why the glitz and glamour we’re used to seeing when it comes to diets and fitness aren’t all they’re cracked up to be.

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On this episode of the Fit is Freedom Podcast, Anna Huthmaker, founder of Trail Dames, and I- swap some fun hiking stories and discuss the importance of women feeling empowered to get outside and see their own strength! Among other things, we’ll address all of the wonderful magic that comes from hiking and trail groups like Trail Dames including…

The magic of outdoors
The magic of movement
The magic of camaraderie
The magic of people facing the same direction
The magic of not letting fears keep you from trying new things
The magic of knowing your worth

“A hiking club for women of a curvy nature” is dubbed the original slogan of Trail Dames, but it has become much bigger than just that. In 2007, Anna Huthmaker founded Trail Dames in an effort to see more women like herself out on the trails and make the hiking world more inclusion of women of all shapes and sizes. Today, it has 10 different chapters around the country and has become a safe space for women to learn the ropes of hiking and get to know some really incredible people.

Links:

Trail Dames

Trail Dames Podcast

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From the moment I read Kate Champion’s book, Never Too Late, I knew I wanted to have her on the podcast to learn more. It was an inspiring page-turner that I simply couldn’t put down!

In this episode, we’ll not only hear about Kate’s journey into writing, we’ll also discuss a wide variety of topics which include...

Letting the fog of doubt clear
Measuring “fitness age” over your chronological age
The importance of our brains in our fitness journeys
Sustainable wellness for the long haul
Importance of your circadian rhythm
Kate’s new book and tips for women hikers
What’s important to keep you fit as you age
Importance of community

Kate is an astounding author who was first inspired to write when she encountered an amazing woman who was well into her 60’s and dominating the trail as a hiking lead for a retreat she was on! From there, Kate realized how inspiring it would be to hear more about later in life athletes and all of the amazing things that they accomplish!

Here are some important links we mentioned throughout the podcast…

Kate Champion Author Website
Never Too Late by Kate Champion
Free copy of Pocket Guide to Hiking, Running, and Backpacking

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If you find yourself having one of those down in the dumps days, this is the podcast episode for you! On this podcast, I’m joined by Renée, a 69 year old bodybuilder who didn’t even start weightlifting until her late 50’s!

Have you ever had those days where you feel like your goals are just impossible? You come up with all the excuses...You’re too tired, you’re overworked, you had a rough day...The list could go on and on. We’ve all been there.

In this podcast, we learn about the obstacles Renée was facing and how she grabbed the cow by the horns, taking them head on and kicking butt along the way!

Some of the barriers Renée discusses include…

Back Surgery
COVID
Her Age
Overcoming nerves and insecurities

Renée also leaves us with some parting wisdom…

Get a trainer
Write your goals down
Age is just a number

If you’re ever having a day where you just feel like your goals and your dreams are impossible, give this episode a listen and you will feel those blues melt away.

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Join me on the Fit is Freedom Podcast today as I recount the time I “trained” for a 25K! We discuss some really good lessons I took away from the experience.

For most people, they like a plan. If they’re setting out on achieving an ambitious fitness goal, they like to map out their training, figure out the perfect nutrition, and make sure all of their ducks are in a row before getting started.

What if I told you that doesn’t always have to be the case? What if some of us are missing out on better fitness because we’re too afraid to fail?

If you’re anything like what I mentioned above, or if you’ve ever found yourself afraid to start up a fitness goal because it seemed too overwhelming, this is the podcast for you!

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Today on the Fit is Freedom Podcast, I’m going to walk you through how you can figure out exactly what you need to do to get fit.

Have you ever Googled “how to get fit”? Well, I have, and the results can be underwhelming. You’ll find all kinds of cookie-cutter answers like “exercise an hour a day”, “count all of your calories”, and “lose weight”. This advice doesn’t really do much for us (other than possibly make us feel defeated or overwhelmed).

You see, everyone is different so getting fit looks differently to each person. We all have different paths, backgrounds, needs, and wants. So, the first thing I do to figure out what needs to be done for someone to get fit is ask them a series of questions including...

What’s bothering you?
What’s working right now?
What in your lifestyle isn’t working?
Who around you is empowering you?
What do you want in your life?
What makes you excited?

There’s usually this one thing that starts making everything else fall into place. It tips over the domino of your fitness life, and by diving into the questions above, you will be able to find what you need to do to better your life by bettering your fitness.

Trust me, you won’t want to miss this episode if you’re trying to figure out how to get fit!

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This week on the Fit is Freedom Podcast, we’re joined by a fellow alumna, Joanne who is a rockstar that has been a part of our program for over a year now!

Have you been struggling with your consistency lately? Do you feel like cardio and your fitness are taking a backseat to all of the other things you have on your plate? Well, you’re not alone.

Join us as Joanne and I discuss how consistency was holding her back and how she found ways to overcome it.

Among other things, we’ll recount strategies for consistency that include…

Getting out of your comfort zone
Having something to look forward to
Tracking and scheduling

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This week on the Fit is Freedom Podcast, I share my new list of my favorite books to get me in the right mindset to reach my fitness goals.

Are you searching for the perfect Christmas gift for the fitness-lover in your life? Or, maybe you’re just looking for a good, motivational read? No matter your reason for looking for an inspirational new read, this is the episode for you!

Top 9 Fitness and Motivation Books...

Live your Bucket List by Julia Goodfellow-Smith.
It’s Never Too Late by Kate Champion
Becoming a Supple Leopard by Kelly Starrett
Balance is Power by Jim Klopman
The Fitness Mindset by Brian Keane.
The Blue Zones by Dan Buettner
The Big Leap by Gay Hendricks
Limitless by Jim Kwik
Change Your Brain, Change Your Life by Daniel Amen or any book that he has written!

Related Podcasts

How to Conquer Your Bucketlist Fitness Goals with Julia Goodfellow-Smith
Movement, Mobility and Feeling Great with Kelly Starrett
Be on the lookout for new podcasts with Kate Champion and Jim Klopman as they’ll be joining me shortly!

Balance is Power: Improve Your Body's Balance to Perform Better, Live Longer, and Look Younger

The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest

The Fitness Mindset: Eat for energy, Train for tension, Manage your mindset, Reap the results

Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life

Live Your Bucket List: Simple Steps to Ignite Your Dreams, Face Your Fears and Lead an Extraordinary Life, Starting Today

Change Your Brain, Change Your Life: Revised and Expanded Ed

The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level

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It was quite some time ago that I realized there was something not quite right with my feet. Whenever I walked around my home barefoot, it was uncomfortable, and I knew something needed to change.

On this episode of the Fit is Freedom Podcast, we’re going to be unpacking what exactly was wrong with not just my feet, but most peoples’ as we are joined by the incredible Steven Sashen.

Not only is he extremely knowledgeable about our feet and how we treat them can impact our fitness, he is also the CEO of Feel the World, Inc. and creator of The Xero Shoes. These shoes are, in a way, revolutionary as they are getting us back to where we need to be. These shoes were featured on Shark Tank and have over 38,000 five star reviews!

Give this episode a listen as we talk about all things fitness, feet, and the importance of taking care of our bodies. We’ll also discuss..

The misconception that our feet need to be protected
How modern running shoes affect our gait and movements
How our brains are wired to lock into certain beliefs

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It’s crazy how big of an impact a little confidence can have on our fitness journey! For Jennifer, she found her confidence through community!

On the podcast this week, she’ll be sharing her journey from the downward spiral of stress that can lead to unhealthy decision after unhealthy decision to putting herself out there and watching her life transform!

We’ll also touch on the importance of...

Having someone to look up to
Finding your BFF’s (Best Fitness Friends)
Replacing negative self talk
And so much more...

Jennifer is the perfect example of a Fit is Freedom friend and client that found community through our programs and realized it was the missing piece in her fitness journey! If you feel like you’re just not quite there with your fitness, it may be time to give this a listen and give our community a try!

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This week on the podcast, we are joined by Jodi Cohen, a best-selling author, award-winning journalist and founder and owner of Vibrant Blue Oils.

Chances are, you’ve heard about essential oils. Whether it’s from personal experience or from a friend or family member, I’m sure you’ve learned about their many benefits. Even if you haven’t heard, you are in for a treat with this episode!

Jodi shares her journey of stumbling into the world of essential oils as a last-ditch effort to make things work during a challenging time in her life. As they say, the rest was history!

Along with her story, we’ll discuss all things oils including…

Why oils work
Importance of oil blends
Oils and inflammation
How to get your body back in balance
Different ways oils can ease stress, anxiety, migraines, and so much more

If you’re looking for a way to do a factory reset with your body or simply want to improve your quality of life, you won’t want to miss this one!

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Today on the Fit is Freedom Podcast, Jamie is joining me to discuss the 30 day Sugar Freedom Challenge and how it impacted her relationship with sugar!

You know, they say that the devil is in the details….and by devil, I mean sugar! In our society, sugar is EVERYWHERE. It’s in our dressings, it’s in our breads, and it’s even in our gummy vitamins!

Some highlights include our discussions on…

The impact sugar has on our energy
Self-monitoring your intake
Prioritizing your sugar “splurges”
Knowing how your body reacts

In addition to our coaching, we’re always hosting a variety of challenges. Some are only 30 days and some are longer. Whether it’s planning for your next big thing or cutting out certain foods, we like to find fun and creative ways to fine tune our health and fitness. If you’ve considered jumping in to our Sugar Freedom Challenge or any of our other groups, this is a great listen to understand just how your life could change!

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Spoiler alert! I’m a sucker for a happy ending, and this episode is full of them!

I’m joined this week on the Fit is Freedom Podcast by my friend and our Alumni, Anne. She’s an amazing member of our community who has made so many strides since joining the tribe.

Learn about her journey from joint pain and an unbalanced diet with activity on the backburner to taking control of her freedom by finding the fit!

We’ll also be touching on...

The importance of moving through the discomfort
Unexpected benefits of being fit
Importance of a community to reach your goals
How being fit really matters for a life freedom

If you’ve been wondering about what the Fit is Freedom Experience is like, this is a wonderful taste of our community.

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When is the best time to start working out? Is it a special occasion like New Year’s? Is it when you have a goal to actually work towards? Or is it today?

Well, the truth of the matter is that it really depends on you, your personality, and your preferences.

In this week’s episode of the Fit is Freedom Podcast, I’m going to be breaking down some of the key reasons and times people start working out. We’ll explore the pros and the cons so you can determine when and how it’s best for you to jump back on the fitness train!

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Have you been searching for ways to improve your health and fitness? If you’ve been thinking about taking a leap of faith and joining the Fit is Freedom Experience, this is a wonderful chance to hear an experience firsthand!

This week on the Fit is Freedom Podcast, we are joined by our very own Jenny Fitzpatrick. She is a program alum and has been with the program for almost a year now!

Listen in as Jenny recounts her own fitness journey and the ways our community has impacted it. We’ll also touch on some of our foundational values when it comes to health and fitness, which include...

-Having a fitness community for support and accountability

-Approaching fitness as a marathon not a sprint

-Shifting your mentality from selfish to self love

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There’s just something about having a routine that makes the rest of your day and your life easier, which is what we’ll be discussing today on the Fit is Freedom Podcast!

If you feel like your routine could use some sprucing up or you simply want to listen in for some routine inspo, this is the episode for you!

Believe it or not, there was a point in my life where I fought having a routine. I wanted to be free and do what I wanted to do when I wanted to do it. But, what I actually learned is that a routine is the key to freedom!

I’ll be sharing my own personal routine while also touching on the following:

Non negotiables in your routine
The importance of writing things out
Keeping stress at a manageable level
Finding things that make your life easier

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In this episode of the Fit is Freedom Podcast, I am thrilled to be joined by Kelly Starrett, a Doctor of Physical Therapy who is a New York Times bestseller and a prominent pioneer in the CrossFit movement.

From this interview you will learn…

How to train to be more durable
The impact of sleep
Why it’s important to have a movement minum
The difference between a warning sign and a red flag when it comes to injuries
How to use injuries and pain as information

We’ll also learn more about Kelly’s current passions which include…

Our current health crisis
Dangers of diabetes in children and how he is helping to prevent it
Standing schools

This episode is loaded with some thought provoking motivation, and you’re not going to want to miss it!

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This week on the Fit is Freedom Podcast, I am thrilled to sit down with Julia Goodfellow-Smith and discuss all things goals and beyond!

Everyone has a bucket list, right? Well, maybe not a clearly defined, written out one, but everyone has at the very least a mental list of things they’d like to accomplish.

The question is...How many of us actually set out and cross these bucket list items off? Chances are, if it’s on your bucket list, it’s a pretty lofty goal. It may even be something you don’t really think will ever happen, or you haven’t started planning out how to actually make it happen.

After tiring of her long commutes and chronic health struggles, Julia didn’t let the pandemic slow her down from leaving her career behind on the quest to become a “Professional Adventurer.”

As the author of Live Your Bucket List, Julia takes time with us to share the amazing adventure that got her started (which involves being dressed as a jellyfish, I might add.) How to move from just dreaming about things on your bucket list, to actually doing them. We cover breaking down your bucket list, and taking the steps needed to achieve them TODAY!

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How many times have you heard that there’s one right way to…

…workout

...to eat

...to stay motivated?

Not true. But, until you master consistency, none of those even matter!

The good news?

Consistency is sooooo much easier than we’ve been led to believe.

In this quick video you’ll:

✅ Discover your roadblocks

✅ Find the myth of perfection

✅ Grab some tips from the Fit Key Process

When you master consistency, fitness becomes both fun and a breeze!

Get your invite here

I share with you the simple steps you can implement right away.

Plus - they make fitness easy and fun. Because if it’s not fun, it’s not sustainable!

Remember, together we’re unstoppable.

Hit play and let’s do this!

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“Without your health, wealth means nothing”

Never had I pondered these words more than the morning I had to crawl to the bathroom, in so much pain I couldn’t stand up.

The good news, not only did I get well, I flourished.

If you’re like other busy, successful, time-crunched women careening down the same path I was on; over committed and not prioritizing themselves…

This is for you.

In this quick episode you’ll learn that:

✅ Being fit is your ultimate freedom

✅ Something to look forward to gives us health purpose

✅ #1 reason people quit a new workout routine

✅ Anyone - at any age can - benefit form a fitness mindset

When your freedom is a priority, your fitness will follow!

Get your invite to the upcoming event here

I share with you the simple steps you can implement easily and quickly..

Plus - they make fitness easy and fun. Because if it’s not fun, it’s not sustainable!

Remember, together we’re unstoppable.

Hit play and let’s do this!

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A lot of fitness experts will tell you accountability is the holy grail of fitness.

But the truth is…

It has to be the RIGHT kind of accountability.

You can’t leave your fitness up to your friends, your life partner or definitely not to any fitness app.

Between letting you off the hook, skipping the workout to watch Netflix and eat pizza…

...“it will be so fun to cuddle, let’s skip that walk just tonight,

...or the dopamine highs, lows and crashes of your fitness app,

...it can all feel like nothing is ever going to work.

The good news? Accountability really can be easy.

✅ Just listen to the simple, 3 step process I’ve outlined in this podcast episode. This is the exact process I share with my 1:1 clients who are kicking butt and making life great.

✅ Take notes. Ask me questions. (I check these posts and will answer any question left in the comments.)

✅ Join me on a Monday Live and ask me your fitness questions in person. (Get your event invite here)

I’ll give you steps that you can literally start right now that are free, easy and fun. Because if it’s not fun, it’s not sustainable!

Remember, together we’re unstoppable.

Hit play and let’s do this!

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What if I told you there’s one big factor that will make or break your fitness? It’s the one thing that brings the magic to your fitness journey and keeps it there. It may not sound magical, fun, or even exciting, but consistency is the key to unlocking your long term fitness success!

Coaching about consistency is very near and dear to my heart, and this week’s podcast is action-packed with all kinds of tips and tricks on how to get consistent with your fitness and STAY there.

In this episode, I’ll be sharing about the following...

Importance of having a foundation
Questions to ask yourself to strengthen your fitness foundation
Making your schedule
Adding TED Fit (Check out Episode 117 for more on this one!)
Having your Fitness Mindset ready
Internal and External Accountability
...and so much more!

Get consistent with your fitness, and watch yourself (mind, body, and spirit) transform!

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Do you ever feel like your workouts are just bleh? There’s nothing exciting going on with them, and they just seem to lack soul?

Well, this week on the Fit is Freedom Podcast, I’m going to be talking about the importance of adding the “secret sauce” that will help you get motivated and start seeing progress!

I like to call this “secret sauce” the TED of Fitness. Not only will I be outlining what exactly it is and how it will help you in your fitness journey, I’ll also be discussing…

How to plan your workouts for the week
How to better see where you stand with your fitness
How to better see where you’re improving and where you need to improve
The Effort Scale and why you shouldn’t schedule every workout at a 5!

If you’re feeling like you need a jumpstart in motivation with your workout plan, you won’t want to miss this!

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Grab a copy of Oonagh Duncan’s new paperback; Ditch the Diet and receive a $300 bonus bundle! Click here for all the goodies: https://fitisfreedom--fitfeelsgood.thrivecart.com/free-ditch-the-diet-challenge/6053dc268a173/

Learn the habits you need to get lean, stay healthy and generally kick ass at life.

You’ll learn:

How you can CHOOSE the exact body you want.
The Jedi mindset tricks that eliminate the need for motivation and discipline.
The Seven Habits of Highly Healthy MotherF*ckers (<- the only ones you need!).
How to put these habits on auto-pilot (so it doesn’t feel like such a freaking EFFORT to stay healthy).
How to uncover your secret weight loss sabotage and PULVERIZE it.
How to quit-proof your goals. Never again will you have to ‘start over’’.
This is IT.

https://fitisfreedom--fitfeelsgood.thrivecart.com/free-ditch-the-diet-challenge/6053dc268a173/

PS Please note - there is adult i.e. sailor language used in this book!

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Today on the podcast, I’m completely out of my wheelhouse with this incredibly fascinating topic, so I’ve brought in Leslie Apgar and Gina Dubbe from Greenhouse Wellness to shed light on all things Cannabis.

We hear about it everywhere. New CBD shops are popping up around the country. Cannabis, hemp, THC, CBD…What is it? What’s the difference between them all? Why are people flocking towards this industry?

Dr. Apgar is a board-certified OBGYN by trade and an author. She joined forces with Gina Dubbe, a venture capital expert who sold a highly ranked Forbes company. Together, they created an opportunity to help women find relief for a variety of challenges, illnesses, and pains.

On the podcast, they’ll be sharing some incredible insights including…

Why Cannabis is an exit drug for the opioid crisis
The difference between Cannabis and THC
Common misconceptions about Cannabis
How Cannabis can help women

Join me this week and learn something new alongside me!

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After some great struggles with various aches and pains and countless doctor visits, I had reached my breaking point.

I felt like I was facing the end of my fitness journey, but along came my secret weapon to bring my body back and restore my confidence!

Needless to say, I am THRILLED to be joined this week by Kristina from Egoscue. We’ll be discussing my personal journey with Egoscue. Their holistic approach to understanding the client and the root cause of their pain, along with postural therapy helped me, and it can be your secret weapon too!

Kristina will also be sharing the key signs of how you know that your body is out of alignment, which include...

-Pain or Discomfort

-Posture Challenges

-Foot Strike

With clients all over the world, Kristina brings her wisdom and knowledge to this incredibly helpful podcast!

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Are you bored of your routine? Are you finding it hard to workout because your brain is on autopilot? Well, you may need to course-correct, shake it up, and try something new!

Have you ever struggled with consistency when it comes to your exercise routine? Well, you are NOT alone. This is something that a lot of my clients have been struggling with lately, and what we’ll be covering today on the podcast.

I’ll be sharing the 3 signs that your workout routine isn’t working and some ways that you can provide some course corrections including...

Stopping and Reassessing
Being Okay with Being Imperfect
Evaluating your Level of Commitment
Finding Time for What Matters

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One of the scariest and most common dangers that hikers face as they head out into the woods is dehydration and lack of water! Join me as we discuss the risks and dangers of dehydration and what measures you can take to prevent it!

On this episode, I’m also going to be weighing the pros and cons of different ways to bring water along including trusty water bottles and hydration bladders.

If you have an idea or a question that you’d like to see addressed on the next Fit Tip Friday, be sure to shoot me an email to kelly@fitisfreedom.com! In the meantime, stay hydrated and enjoy something fit today!

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I’m not going to lie to you...I’m a little star struck with this week’s guest. I’ve been following him for some time, and I am so excited for Brad Yates to be joining us.

If you don’t know Brad, he is a world-renowned author, presenter, and mentor who uses Emotional Freedom Techniques (ETF) or tapping to help others reach their goals, reduce stress, and kick bad habits to the curb!

On the podcast, we’ll be discussing…

What tapping is and its benefits

Why self sabotage is simply misguided self love

Tapping vs hypnosis

Personal experiences from tapping

To round it out, Brad will be giving us a live demonstration of tapping to help reduce our sugar intake.

If you want to explore a new way to improve your life and meet your goals, you are NOT going to want to miss this one!

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We’ve got another small tidbit for today’s “Fit Tip Friday”! I’m going to be sharing why it’s so important to have a helmet when biking. I’ll also go over all other helmet things you need to know including: finding the right helmet, finding the right fit, and other helpful hints!

You know, there are just some things you have to learn the hard way. I’m here today to share why you SHOULDN’T learn the hard way on this tip, like I did!

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There’s nothing like a big event to throw us off and shake us to our core. In this week’s episode, we’re going to be talking about how to handle situations that throw us off the fitness wagon. We’ll go into how we should use that experience to help us grow and make us better for next time we jump back on!

Not too long ago, I woke up to my world with no power in the midst of an unprecedented snowstorm. Did I expect this to happen? No! Did this interfere with my 10 week program and fitness goals? Yes! Am I going to sit over here and fret about it? No!

I’m going to be sharing some tips for handling the unexpected including…

-Understanding that timing isn’t just an excuse, sometimes it can really knock us down

-There will never be a perfect time to start something.

-Every time you fall off, getting back on isn’t starting from scratch. It’s starting from an elevated state.

-Planning for perfection, but shoot for 80-90%

-Giving yourself grace

We’ve all been there. Starting a new sugar detox, learning a new skill, or setting a new goal, then all of the sudden being hit with the unexpected. Well, remember that it doesn’t have to completely derail you! Use the experience and keep moving forward!

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We’ve got another “Fit Tip Friday” this week on the podcast! In this episode, I’m sharing a tip that seems small, but can make a big difference!

For most people, getting in your cardio is the easy part. Incorporating weights into your workout routine though, can be a real struggle.

One of the easiest ways to incorporate weight training into your exercise can be to add hand or arm weights when you’re walking or hiking. You’d be surprised at how easy it can be!

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On the episode of the Fit is Freedom Podcast, I’m going to be sharing about all things stretching--why stretching is important, why we often neglect it, and how we can layer it into our daily routines.

I also share about the Stretching Exercises Guide, which is a really helpful website that allows you to locate the area you need to stretch and suggest stretches to help you out!

Not too long ago in Episode 101 of the podcast: Easy Ways to Build Fitness, One Month at a Time, I shared about layering fitness and how it’s a great way to get your fitness up to speed. Well, as I was working with my close circle on layering our fitness, we made a big discovery that I want to share with you!

When asking my friends what we need to spend more time doing, they all came to the conclusion that we need to stretch more! In all honesty, I thought I was alone in this, but I now have a sneaking suspicion we all could use more stretching in our lives!

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Whether I’m running, cycling, hiking, or taking a walk, I always have my Road ID with me. On the podcast, I’m going to break down why it’s important and share a personal story about a friend who really could have used one in a time of need!

Today on the podcast, we’re starting something new and exciting! I realized a while ago that over the years of meeting amazing people, gathering information, and just good ole trial and error, I’ve gathered quite a lot of tid bits of helpful tips and tricks when it comes to fitness. So, I’ve decided to share one fit tip every Friday in a mini-podcast and call it “Fit Tip Friday!”

For our first “Fit Tip Friday”, I’m going to be sharing a geeky tip that has really helped my peace of mind whenever I’m out and about!

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Are there areas of your life that you wish you could improve, but you simply feel like it would be compromising your life and your lifestyle? Well, this week I’m joined by Olympic gold medalist Joe Jacobi whose mission is to help others be their best self WITHOUT compromising their life!

After his 2004 Olympics debut, Joe has dedicated his life, through his book and being a high performance coach helping people reach their potential. On the podcast, we discuss all the ways we can set ourselves up for success.

In this episode, we’ll be addressing:

-Setting up the night before

-Eliminating distractions

-The importance of finding what’s in your way

-Making small adjustments to change your life.

One of the things I love about Joe (as you’ll see in the interview) is his approach to fitness and well-being. It’s not a DO or DIE approach. It’s a realistic look at our goals, assessing where we are, improving step by step while giving grace along the way.

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Join me as I discuss how screen time is detrimental to our health as well as easy tips on how to find at least 30 minutes a day to free up for fitness or connection!

We’ve all had goals where we stop and think, “I’ll do that when (insert a certain destination or time)”. But, in reality, you may have the time now!

Last year, I was asked to be a part of a book titled [Number One Habits for Entrepreneurs][1]. Not only was I completely flattered by being asked to contribute, I find the book incredibly inspiring!

In the book, they ask Entrepreneurs to share one habit that they think everyone should have and one habit, or “unhabit”, that they think everyone should drop.

On the podcast today, I’m going to be sharing all about the “unhabit” I selected to share about, which is excessive screen time and it’s impact on your fitness and wellbeing!

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Have you heard of using a vision board before and dismissed it because it sounded like oh-so-much-woo? Or, you’ve tried it before and found it was a bunch of pretty pictures that didn’t produce any results? How do you make a vision board that actually works?

My guest today, Amy Westbrook might just change your mind in a very big way.

Amy discusses how vision boards work, why they can work for you, and the brain-based science behind vision boards.

Amy is a CPCC is a Holistic Wealth Coach, neuroscience nerd, and authority on high performance. She works with mission-minded women to BE more and DO more without sacrificing their well-being or their health! Her techniques harness the power of your mind and give you innovative + practical techniques to help you achieve greater success, fitness, income, and impact to unleash your possibility!

Once you discover old patterns and methods that keep you playing small, you’ll be able to stretch past limits and translate your vision into a board that maximizes your success + joy.

As Amy talked about how a vision board can help you reach goals, I was reminded of a client I worked with a few years ago. She desperately wanted to hike the Avalanche Trail in Glacier but due to an injury she could barely walk a mile. BUT she had vision. In fact, she had a photo of the trail as her screensaver, a printout of the actual trail map on her wall and when we walked in Houston (flat, hot, Houston) we acted and talked as if we were climbing that trail. She later sent me a photo of her finishing that hike. The power of vision!

If you are interested in learning more, Amy has a very special opportunity for my listeners who want to be a beta tester of The Re>Imagined Vision Board: An Innovative Approach to Activate a Grander Vision and Accelerate Your Results

Apply to be a Re>Imagined Vision Board beta tester Here

I’m going to be one of the beta testers because Amy has so much to share and I love learning from smart people who know what they are doing!

See you in the group ~ Sign up here.

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At a time in our lives when we are possibly less connected to friends, family, and our community, we need to go the extra mile to find ways to bring that connection back. An online fitness community can be any group of people who come together for a common purpose. Shared activities, shared fun, shared goals, shared desires: All of these are excellent reasons to rally together.

Why bother?

Because communities have power. When we’re connected through something outside of our day-to-day work or family, we grow, expand, and often try new things.

Our brains need the connections that online fitness community brings. Sharing in a community is one of the best things you can do for your (mental) health today.

Personally, I’ve seen huge changes and growth in my Inner Circle Program as the connections are made, and everyone steps up to cheer each other on.

How do you find online community in your life?

Start with shared interests:

Love dogs - find groups of dog lovers, even breed-specific groups!

Are there outdoor activities you love or want to learn to do? Start searching in your area. (If you live in the Houston area two excellent groups are: www.BayouCityOutdoors.com and www.HTXOutdoors.com)

Into the spiritual side of life but not ready to attend services yet? Check online - so many houses of worship and spiritual groups are connecting that way.

Look into Meetup.com for all types of activities.

Anything you want to do, in person or online is out there. You just need to reach out and try something new. And then, come back again. Everyone is a little uncomfortable at first. Just don’t worry about it and keep showing up. One day you’ll realize you have a completely new community ready to cheer you on.

Cheers!

Are you looking for a small, powerful group of women who are committed to feeling great, increasing their health, having fun, and supporting each other? Put in an application to join the Inner Circle.

Link: Inner Circle

Link: SugarReset http://fitisfreedom.com/sugarreset

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I believe we need a heightened sense of urgency around our health. If there is anything we have learned in the last year, it is how important our health is. Without our health, we can’t care for those we love, run our businesses, and enjoy our lives.

So how long does it take to get fit and healthy?

It will be different for everyone, but there are a few things I know:

Starting small makes things easier.
Don’t try to change everything all at once.
If we work in 30-day increments, it’s easy to add new habits that stick!

We need knowledge, action, and consistency to make a fitness plan that works.

Learn how to build a workout plan that works for you

There's loads of knowledge out there to be had, but we tend to fall short when it comes to action and fitness consistency. That’s why we use a layered approach when trying to reach our health and fitness goals, adding a new layer each month.

The Monthly Fitness Layers we use are:

Movement - a minimum of 30 minutes a day of cardio at a level where you KNOW you are doing something; this is not a stroll :)
Reduce sugar intake from sweets, processed foods, and alcohol

Need some extra support to reduce your sugar intake? Join us for 5-day Sugar Reset. (new Resets happen all the time, just jump on the list) 3. Sleep more ~ Stress-less

Read more about how to get a good night’s sleep. 4. Flexibility 5. Nutrition and hydration 6. Fun, Adventure, Play

Each month we bring in the next layer to try, test, and see how each layer will fit into our lives.

Listen to the full episode for more details on layering your fitness each month.

Want to find out more about the MasterMind? Email support@fitisfreedom.com

Subject line: MasterMind

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We're celebrating our 100th episode with some fantastic returning guests! They’ll all be giving you their expert tips on how to get motivated during the new year.

When I first turned on my microphone to record episode 1 of the Fit is Freedom podcast, never in my wildest dreams did I think we'd hit 100 episodes! Should I admit that? Probably not, but the truth was those first episodes were epically hard for me. I'll never admit that I wrote out every word, printed out the scripts, and then practiced 3 4 5 times and still stopped mid-way through for a long walk and some tears. Did I admit that? Not a shining moment, but beginning a podcast was more challenging than I expected.

Today, we hit 100 episodes, and there's a celebration going on!

To celebrate, we invited back some of our first guests, amazing, gold-standard stars.

We asked each of these guests to share their top tip(s) for getting, and staying, motivated in the face of difficulties; here's who you’ll hear from today:

Lorrie Mickelson: Yoga & Pilates Teacher, Wellness Coach and the HabitGuru behind the amazing HabitGuru365 and so much more.

The Simple CARE Approach to Habits: Interview with Lorrie Mickelson

Joe Jacobi: Olympic Gold Medalist, Performance Coach, and author of Sunday Morning Joe. Coaching on how to perform your best at what matters most, without compromising your life.

Simple Daily Shifts: A Chat with an Olympic Champion: Interview with Joe Jacobi

Lisa Hisscock: Health and Fitness Coach. Behavior Change Specialist. Helping mid-lifers reclaim their health one habit at a time.

Healthier Habits for a Fitter Future: Interview with Lisa Hisscock

Ricki Heller: Food coach extraordinaire, who shows us how easy & delicious it can be to eat healthy for LIFE. ‍ Sugarfree Glutenfree Eggfree Dairy-free, tasty recipes included.

Surviving the Social Side of Food: Interview with Ricki Heller

Tara Wagner: The creator of the Breakthrough Boss®, and coach for self-employed women ready for more, helps identify and overcome habits, mindsets, and approaches that are holding you back, life gets simpler.

Belief Breakthroughs: Interview with Tara Wagner

Allison Boyle: THE backpacking coach for women ready to kick their crippling fears to the curb...and become self-sufficient & strong through backpacking outdoors.

Backpacking for Beginners: Interview with Allison Boyle

Ensure you follow these experts; there's nothing better than learning from the best of the best!

Enjoy.

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It’s a loaded question; do fitness resolutions for the new year work?

Does it feel like NOT having new year’s resolutions is setting yourself up to fail in a year we’re desperately counting on?

Or, have you noticed that your past new year fitness resolutions just sputtered out after a few weeks, leaving you feeling worse instead of better?

Here’s how I’m tackling 2021 fitness goals; I hope this gives you some ideas to make this a year to accomplish the goals you set out to do.

Fitness Resolution Ideas

First, start with a theme for the year.

Last year, my theme was Adventure and Travel. Ask me how that worked out 😀. In reality, even though I did almost no travel, some adventures would never have happened if we weren’t in semi-lockdown where I live. A saltwater surfing kayak, a motorized dirt bike, a back-packing trip. These all happened because with a theme of adventure and travel, I had to get creative!

What’s your theme for 2021? It can be a word, a sentence, a few words; what would make 2021 magical for you?

Next, make some short term goals, say 90 days.

Ninety days is the perfect time frame to change habits, see results, and still not lose your focus. When we have year-long goals, they seem so far away that often people put off starting what needs to happen asap.

Then, take your 90-day goals and break them into 30-day sprints.

A lot can happen in 30 days when we’re focused and have clarity. Small shifts happen in 30 days, but three sets of 30 equal 90 days, and this is when you get noticable changes. Noticeably closer to what you want in life.

When you have your 30-day sprints set up, then make a plan

(you didn’t think I was letting you off without a plan, did you)? Plans turn dreams into reality.

What happens if you slip up?

Nothing. Nothing. Just start again and increase your resolve. We’re human. Life happens. If we’ve learned anything from 2020, it should be patience and grace with ourselves.

You are stronger, smarter, and so much better than we might believe. Bring that magic into 2021 and believe. Here’s to everything you want and desire!

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Welcome to 2021 and a very Happy New Year to you!

This week we’re talking all about the benefits of less sugar in our diets and how to accomplish it. Sugar is addictive, and the more we consume, the more we need to get the same rush.

In honor of 2021, you’re invited to join me, and a bunch of awesome people in a Sugar Reset. I’m not saying that we have to take sugar completely out of our diets forever but sometimes a good reset is what it takes to start making better choices.

Do you ever wonder what sugar does to your body?

Less sugar means better sleep, clearer skin, less brain fog, less inflammation, more gut health, and thinner waists. After a year of change, stress, and uncertainty, we desire to start 2021 on a healthy, strong note!

You can get an invite to the 5-day Sugar Reset at www.fitisfreedom.com/sugarreset

Here’s how to get started today:

Desire ~ You need to really want to do this. If you’re not ready for the change, wait until the next time, no judgment!

Awareness ~ We’re the blatant and the hidden sugar in your day-to-day diet? Check labels.

Prepare ~ Clean your cabinets, fridge, and freezer of the things you don’t want to be consuming. Make a shopping list, try new recipes, look for foods and drinks that make you feel good.

Observe ~ Start looking for the triggers in your life that make you want sugary foods or drinks. Typical triggers are: time of day, emotions, location, and activities.

Hope to see you on 1/25 for the 5-day Sugar Rest. Register here: www.fitisfreedom.com/sugarreset

Check out Episode 18 for an enlightening discussion on sugar and hormones!

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This week is a special episode for me; my amazing niece Katie is joining us to discuss pushing limits and what that means for her. You're in for a treat because not only is Katie amazing, she's a free diver, which you might never have even heard of before!

I've never had kids. But, my brother and sister had terrific children who have all married amazing people, so I'm surrounded by awesomeness if I say so myself. Plus, it seems I've been meeting all these cool women who are having big, fun adventures in life, which I love seeing. Just as I reached out to a backcountry trekker to invite her on the show, I thought of my niece Katie and what she's up to.

Done, I had to bring her on!

Katie and I are both drawn to the water, and we're drawn to the sea. She went a bit further with her love for the sea than I did. She has a 100-ton vessel Captain license, which means she can captain almost anything on the ocean except ocean-crossing ships carrying containers. Wow! Currently, she lives aboard a 57' sportfishing boat in the Canary Islands. That sportfishing boat was what lead her to freediving.

What is freediving, you might ask?

It's essentially learning and teaching your body's ability to dive to significant depths of blue water or any water, really, for extended periods without a tank. Zero diving tank, just a big breath of air, the knowledge of how to do it, and a lot of bravery!

Technically, it's the body's ability to use a lung full of oxygen and make it last as long as possible while absorbing the biological practices that our bodies go through as mammals; when we dive deep, a lot of stuff happens physically. Katies says, "when we dive in the water and when we're submerged our blood, and our heart and rate of blood flow slows down to the extremities. And it focuses our the important organs, the brain, heart, lungs, things like fingertips are just that important, and you won't feel them".

Wondering what "deep" is? As a beginner freediver, Katie can go to about 80 feet below the surface with no gear (except a spearfishing gun. She's a sportswoman who believes in finding her own food, land, and sea). Her dives are 1 minute, 20 seconds long right now. That's a long time to hold your breath, especially when your 80 feet below the surface!

Make sure you check out the book "Deep" by James Nester; it's fascinating reading.

How much does Katie love freediving? Let's just say her husband proposed to her on a dive because he's a smart guy and knows what she loves!

You have to check out Katie's IG account here (full disclosure, you might see some pictures of what's for dinner that she just caught)

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This week we're diving deeper and following up on last week's episode about how to make a workout plan that works for YOU, by looking at the things preventing you from sticking to your workout plan.

Can I ask you a question? Do you need more motivation to change a bad habit, to add a good practice? What would help you make the difference?

If you've followed me for any time, you know I'm big on writing out your workout schedule every week; if it's not written down, it's not real. The truth is, this is what I do because it's been what I do for a very long time. It's a habit for me, so it's easy. If creating a weekly schedule for your workouts feels a little daunting or you feel like you are making something up, something you won't be able to stick to it, you’re in the right place. Thanks for being here!

Let’s talk about the three most significant areas people get stuck, why this happens, and quick ways to turn it around!

Stuck #1 You need knowledge but not too much.

When someone is creating a workout plan, almost always the first thing they do is "just a little research," which will lead you down a black rabbit hole that never ends. Then you realize you've spent all the time you were going to use to workout that day doing research instead, and you have so much information you don't know where to begin. It's like death by a thousand cuts. Start small. Try a site like www.DareBee.com for bodyweight exercises; for stretching and simple yoga moves, try www.tummee.com, throw in some walking or e cardio.

Done.

Stuck #2 Habits that aren't working to your benefit.

Think about the habits you have that hold you back. What needs to shift, what needs to change? Listen to episode 76 with Lorrie Mickelson, or episode 06, all about Training Your Brain to be your ally. Remember, there are two types of habits, the ones you want to remove and the ones you want to add. You need to focus on both! And then make it a priority.

Stuck #3 No consistent action

Consistent action is what makes everything work. If it's scheduled, the possibility of you actually taking action so much higher, so much more significant, right? Even if the action you take seems so infinitely small, the smallest step will always lead to the next step and the one after that. Just start small.

Life gets crazy. Sometimes we just say "to hell with it" and quit for a while. And when you fall off the bandwagon. Bad habits creep in, or you toss your workout plan. Life happens, and all we can do is start again. Take a deep breath, tell yourself it's ok, and then get back out there.

Our health is a long game, and we're here to feel great and have fun. Thanks for being here!

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This week’s Fit is Freedom Podcast is all about YOU! We’re going to be diving into how to make a very specific workout and fitness plan that is tailor made to you! Whether you want to achieve a certain level of fitness or have a specific goal in mind, you can find something that works for you.

While we’ll dive into all areas of tailoring your goals to your fitness, there are three things that everyone will need. And these three things are…

Flexibility
Strength Training
Cardio

Join me as I dive into all of the ways that you can think deeply about your goals and aspirations, and make a plan that is a perfect fit for you and your lifestyle!

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This whole global pandemic has brought lots of things in our lives to a halt, but one thing it doesn’t have to affect is your fitness! Some people think that you need a gym and fancy weights to achieve your fitness dreams, but that simply isn’t the case.

Today on the Fit is Freedom Podcast, we’re going to be talking about how to make the outdoors your gym!

I’ll be sharing my top tips for making your ideal outdoor workouts including:

Using the environment you have available

Thinking creatively

Bringing excitement with a future goal

The great outdoors not only provides you with fresh sunlight, it can also provide you with exciting ways to keep up your fitness!

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This week on the Fit is Freedom Podcast, we’re going to discuss that pesky little voice in our heads. You know...the one that can keep us from achieving our dreams and reaching our goals.

If I could change one thing about everyone, it would be this! That voice that says, What if I can’t keep up? Or What if I hold others back? It actually ends up holding us up and keeping us from trying new things and putting ourselves out there.

Among other things, we’ll be discussing some ways to get rid of this troublesome voice through some of the following…

Not being ashamed to be a little behind

Not taking things personally

Not letting one struggle define us

If you’ve ever experienced the nuisance of self doubt, this is the motivating episode for you!

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I’m joined on the podcast today by my good friend, Jane Hogan. Jane is a functional medicine certified health coach who uses her platform to help women heal naturally from joint point and find the happy, less stress filled life they were meant to lead.

Jane walks us through her personal journey that, at one point, was riddled with so much stress and inflammation, that she could barely even walk to where she is today, summiting high mountain peaks and helping to inspire others along the way.

Along with learning about Jane’s journey, we also discuss some really important topics regarding our health including:

The impact our lifestyles are having on our stress levels and inflammation

Quality food for our health

Tackling joint pain

Helpful “thought swaps” and how they can impact you

Putting ourselves first to achieve optimal health

Mindfulness

This episode is riddled with thought provoking tips and meaningful reminders about slowing down and taking care of our bodies. If you’d like to learn more about Jane Hogan, be sure to check out her website by clicking here.

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This episode is all about FREEDOM! Entrepreneur extraordinaire Eleni Anastos joins me on this episode of the Fit is Freedom podcast to discuss all the ways we have the power within ourselves to be free.

When I think about freedom, I usually think about it in the sense of fitness. Fitness brings so much freedom to our lives through being able to chase goals and find new journeys, but Elani shares a new perspective with me today.

Elani shares that to be truly free, we need to remember that we have the ability to choose. Even in the middle of a pandemic where it might seem like our choices are limited, we still have so many things that are still in our control.

On the theme of freedom, we also discuss…

Sourcing your own power

Maintaining personal boundaries

Not owning other peoples’ struggles

Dangers of self-limiting beliefs

Learning from experiences

And so much more…

This episode is truly packed with all the inspiration and freedom you could ever need! Give it a listen and get focusing on what you can control on your way to a freer, more fulfilling life!

Links Eleni Anastos Website

Eleni Anastos Facebook Page

Eleni Anastos Instagram

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Episode 90 Show Notes

With the Fit is Freedom program, what can you really accomplish in just 8 short weeks? Well, you’d be surprised!

Today on the Fit is Freedom podcast, we are joined by my good friend and client Jenny Fitzpatrick. Jennis is an adventurous, cancer surviving super mom who could’ve let life’s obstacles get in her way!

Join me as I interview Jenny about her personal story and experience with Fit is Freedom!

Among other things, we share the importance of...

Finding a good balance between diet and exercise

Keeping perspective on your goals

FPA

Get some motivation, give this a listen, and you never know where you may be 8 weeks from today!

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Episode 89 Show Notes

Have you ever wondered what it would actually be like working with me through Fit is Freedom and coaching sessions? Well, you’ve come to the right podcast episode!

On today’s episode, I’ll actually be interviewing one of my clients, Shari, as she walks us through her journey to fitness and her experience of working with me!

As a mom of six with two businesses, she found herself struggling to lose baby weight with some pains and injuries that were holding her back. With her big goal of a family hiking trip in her sights, she decided to commit and make a change for the better!

In this episode, Shari and I will discuss:

The problems with diet culture

Finding balance with your fitness routine

Accountability and its role in fitness

If you’ve ever considered taking the leap and joining me to make life fitter, easier, and more fun for you, you won’t want to miss this one!

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In this episode of the podcast, we’re going to get real and take a really good look at our time, how we spend it, and if we really are too busy to work out.

Spoiler: we’re not! We’re just lacking in imagination!

This week, we’re going to explore ways to carve time, get creative, and start heading towards our fitness goals!

Some of the tips I’ll be sharing include…

Tying workouts with everyday tasks

Thinking outside of the box

Thinking outside of the clock

Giving yourself an imagination boost

Join me on this podcast, and we’ll find ways to make fitness a priority!

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On this episode of the Fit is Freedom podcast, we’re talking all things accountability!

Did you know that there are actually both good and bad kinds of accountability?

Most people only talk about accountability as a good thing that keeps you on track and reaching your goals, but not all types of accountability are created equal!

We’re exploring the three main types of bad accountability including:

Using a friend

Using a partner

Using an App

We’ll also dive into the types of accountability that will get you to reach your goals like layered accountability!

There are simple and easy ways to keep yourself accountable, and we’re discussing it all on the podcast today!

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Episode 86 Notes

In my eyes, there are two types of hope. There’s a good kind of hope, and something I like to call “hope fitness”. The good kind of hope is one of my favorite things about what I do. There’s nothing better than leaving a call with a client where I can tell that a person suddenly feels that what they want to achieve is possible. It’s like a lightbulb goes off, and they can see all of their doubts and fears are melting away.

On the other hand, “hope fitness” is that type of fitness where someone simply hopes that they can do something, but they really don’t see it actually happening. This kind of hope is a hope without a plan and without anything to back it up.

On this episode of the Fit is Freedom podcast, I’m going to be discussing one amazing way that you can change “hope fitness” to the good kind of hope where you are ready to make your fitness dreams a reality!

Join me as I’ll be sharing more about the ultimate Fit is Freedom experience, which includes...

Training

Accountability

Community

Competitiveness

...and more!

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With my group coaching opening soon, I’ve been thinking a lot about the importance of coaching in our lives. There are so many different types of coaches out there. There are fitness coaches, life coaches, business coaches, and the list will go on and on.

On this episode of the Fit is Freedom podcast, I’ll be recounting some examples of good opportunities of working with coaches as well as some bad ones.

We’ll also be exploring the qualities of a good coach which include:

Leading by example

Observational with quality feedback

Provide check-ins

Challenge you to step up

Working with a coach can be a life changing experience if you know when to say yes and when to take their feedback and go on your own way. Join me today to learn the difference!

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Founder and creator of the Run Wage App and host of the Run Your Day podcast, Dan Hafner, joins us on the podcast this week!

On the podcast, Dan walks us through his journey from absolutely despising the very idea of running to making it an integral part of his life, now helping others find their own love and passion for running.

More specifically, he inspires and works with beginning runners to build and improve overall running habits, helping others reach their goals and crush their personal running milestones.

We’ll also be discussing…

Importance of reward systems

People’s key motivators

The negative loop and how to get out of it

If you are looking for some inspiration to get off the couch and go for a run, whether it’s your first run ever or not, this is the podcast episode for you!

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In the midst of a worldwide pandemic with a lot of stress and uncertainty, there’s also a great deal of comfort eating going on right now. Because of this, I am thrilled to be joined this week by Tricia Nelson! She is an emotional eating expert who has joined us to talk about how we can “break up with Ben and Jerry” for good!

We hear her amazing story of weight loss, self discovery, and how she is using her journey along with many years of research on food addiction and emotional eating to help others.

Tricia and I will also be discussing…

Why comfort foods comfort us

How people differentiate between physical and emotional hunger

The importance of the PEP test in identifying our use of food

This episode is a real treat! (Pun intended)

If you’re interested in learning more about Tricia and her program or you simply want to take her quiz to see if you’re a food addict or an emotional eater, be sure to check out her website!

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This week on the podcast, we talked about all things motivation! People have all kinds of different opinions about motivations and the types of motivation it takes to complete a task or reach a goal.

Well, have you ever thought about the fact that motivation can be both 100% internal and 100% external?!

Unlike other things, motivation is a skill that you can learn, and in this episode, we’re going to be breaking down both types of motivation and how we can use them in our own lives.

When it comes to internal motivation, we’ll be exploring the importance of…

Motivation Multipliers

Self-check ins

Self-understanding

But, we’ll also be looking at the importance of external motivation through…

Accountability

Friendships

Media

Join me on this deep dive into the world of motivation and you’ll be feeling extra motivated to achieve your hopes and dreams in no time!

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This episode of the Fit is Freedom podcast is a bonus Friday episode!

I was on a walk with my dog this morning, reflecting on my ideal morning routine when I realized how seldomly everything happens perfectly. Of course waking up without an alarm, spending time meditating and journaling with a fresh cup of coffee, then heading out to a workout before my day truly begins sounds like a dream. But, it isn’t reality most of the time. Things come up and the schedule gets shifted.

On the days that you can’t have your perfect morning routine, I wanted to take time with this bonus episode to share some of the things you can do to help get your day going right including:

Scheduling your day beforehand

Laying out what your need

Taking action

Dumping perfection

If you feel like your mornings are just hectic and stressful and you’re feeling discouraged that you’re not getting everything you need from your start to your day, be sure to join me on this week’s episode!

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Joining us today is Julie Michelson, a National Board Certified Medical Health Coach who is devoting her life to helping others reduce inflammation, pain and fatigue from their lives.

Julie recounts her chill bump-inducing story of how she found healing in the midst of a hopeless situation and then became inspired to help others do the same.

Along with her story, Julie discusses some really key factors that can greatly impact our life, health, and wellbeing that include:

Diet

Chronic Stress

Sleep

Exercise

Meditation

Detoxing

If you’re interested in learning more from Julie Michelson, be sure to click here and check out her website and her one-on-one coaching programs.

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When we try diets ,they’re not fun and they’re not sustainable. The only way we can lose weight is by living the way that we want to live. “If it’s not fun, it’s not sustainable”

This week on the podcast, Heather joins me to share about clutter and its impact on different kinds of weight loss.

In this episode, we’ll be discussing the different kinds of clutter, which include:

Home Clutter

Heart Clutter

Head Clutter

Decluttering the head, the heart, and the home will not only lower stress, but also make a huge difference on your weightloss journey.

Heather and I also look at the different types of weight loss including…

Mental Weight

Emotional Weight

Physical Weight

Spiritual Weight

What a fun and eye-opening episode that you definitely won’t want to miss!

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Lately, I’ve noticed some changes in peoples’ fitness routines since the start of this pandemic. I’ve seen many people who were on top of their fitness game at the beginning falling off the wagon, and I’ve seen others who never considered a fitness lifestyle making a change with newfound motivation!

No matter if fitness is newer to you or you’re looking to get back on the wagon, we’ll be discussing ways to think about your fitness to help you stay consistent with all your goals on this week’s podcast!

In this episode, we’ll be discussing the importance of the following when keeping up with your fitness goals…

Fitness as a Long Game

Starting Small, Slow, and Steady

Understanding that it Takes Time

Join me, and let’s prepare for a lifetime of consistent fitness that will lead to a lifetime of happiness and health!

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During this pandemic, this has been my labor of love, and I am so excited to share my Motivation Multiplier Method with you today on the podcast!

Over the past few months of the COVID-19 pandemic, so many people have been contacting me sharing that they just can’t get moving. They are mentally and physically stuck, running high on stress and low on internal and external motivation.

Join us as we explore the importance of having an arsenal of motivating multipliers when you are lacking motivation.

We’ll also be exploring a couple of my favorite motivation multipliers including:

The Giving Grace Multiplier

The Why Multiplier

The Future Me Multiplier

With just a little mindset shift and some motivation multipliers, we can get unstuck and on our way to achieving our fitness goals!

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My dear friend and habit guru Lorrie Mickelson joins us on the podcast this week. She’ll be sharing with us her CARE Approach that takes an interesting look at habits and routines in order to get us to health and happiness!

We learn about her backstory and how she grew interest in learning about habits and how it impacted her life.

We’ll also be taking a deep dive into how the CARE approach can transform our everyday lives into something extraordinary. The CARE approach includes...

Convenient

Appealing

Results

Easy

Join us to see how all of this connects our habits with our health, happiness, and wellbeing!

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Today on our podcast, we are joined with Cari Rosno, an amazing entrepreneur who devotes her life to empowering others to see past their self doubt to reach their true potential.

Join us to hear her incredible journey that all started with the tragic 2013 Boston Marathon bombing that led her to learning all about the subconscious and how our bodies unknowingly act in self-sabotaging behavior. This then led her to selling her multi million dollar business and starting new with a goal of helping others learn how to help themselves.

Along with this, we discuss…

How to take steps forward once you have realized your trauma

The importance of asking questions and staying curious

Finding awareness of what is getting you stuck

Sitting and meditating

You WILL NOT want to miss this one!

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This is the third and final part in our Something to Look Forward to Mini Series, and today is all about taking action!

In part one, we discussed the importance of why we need something to look forward to, and in part two, we explored why we need to stop worrying about knowing everything before taking action. So, it’s only fitting that today we take the leap into looking at taking action and making your dream adventure a reality!

As with everything, preparing to make this a reality will take time. In this podcast, we’re going to be addressing the different phases of your preparation and training so that you will be ready to go when the time comes.

The phases I’ll be sharing that you’ll need to train properly include...

Base Phase

Build Phase

Buff Phase

Maintenance Phase

If you’ve enjoyed the Something to Look Forward to Mini Series, be sure to hurry and grab a spot in our master class for even more details, fun, and planning when it comes to achieving your dream adventures during uncertain times!

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In part one of our three-part mini series, we talked about dreaming up your adventure to challenge yourself and have something fun to look forward to. It’s the idea of giving meaning to our movement and our lives during a time of uncertainty.

Today, in part two of our Something to Look Forward to Mini Series, we’ll be exploring the tips and tricks to planning for your dream adventure.

The most important thing to remember from our show today is that you DO NOT, I repeat, DO NOT have to be an expert to try something new and plan something exciting and fun! You simply have to start small, learn as you go, and make sure you have the bare necessities.

We’ll be exploring these necessities that everyone must have in order to start out on a new adventure...

Basic skills

Basic gear

Transportation

Fuel and Nutrition

Navigation

Safety gear

It’s so easy to fret over all of the things that could go wrong, but we need to remember and think about all of the things that could go right.

You don’t need to be an expert to go out there and do something really cool and really exciting. The more you act, the more confident you will be, and the more you will learn!

If you missed part one, be sure to catch it here, and be sure to join us next week in part three. We’re going to be looking at all things training and preparation for your dream adventure!

Don’t forget to join our FB Live Event! I host a new one every Monday from 6:00-6:45 PM CST, where we will be discussing a variety of topics to keep us motivated and working towards reaching our goals!

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There is so much stress right now. Quite frankly, one of the things adding to our stress is simply that there’s so much unknown about the future as we go live with this episode. This stops us from having things to look forward to, which drags us down; emotionally, mentally, and physically. Having things to look forward to is healthy.

When we’re excited, life is simply easier.

In our podcast today, we’re starting the 3-part Something to Look Forward to Mini-Series. We’re looking at how to navigate in uncertainty.

I’ll be discussing the questions you’ll need to ask yourself including:

What do I want to do?

What sounds most exciting?

What can I do now?

Once you decide what gets you excited, we’ll start thinking about how to:

Create the belief that we can do it

Get the knowledge to do it

Take consistent action

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With the year that we’ve all been having, it can be really easy to stay at the pity party. On a global scale, it’s been a struggle, and I’m sure we’ve all had our fair share of personal struggles as well this year.

I actually found myself struggling recently. I decided to share this with my audience in one of my newsletters. Soon afterwards, I received an email from a follower who shared that she was unsubscribing because she wanted to surround herself with positivity and people who were going to make her feel better about herself.

So, in this week's episode, we’re going to be switching gears and looking at how to jump on the joy train!

I’ll be sharing and discussing the 7 ways to get joy back into your life, which include:

Getting your emotions out

Connecting with yourself and others

Finding your kryptonite

Getting moving

Finding positivity

Limiting negativity

Reaching out and helping others

Don’t forget to join our FB Live Event for next week! I host a new one every Monday from 6:00-6:45 PM CST, where we will be discussing a variety of topics to keep us motivated and working towards reaching our goals!

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Mid-Year Goals: Revise & Reset

We’re at the mid-way mark of 2020 and it’s been a doozy of a year, especially when it comes to wellness and fitness. It’s time for each of us to figure out how to dump the 2020 blahs and create new, easy ways to care for our fitness and ourselves.

But it doesn’t matter if you listen to this episode when we go live or two years in the future. Goals and resolutions have a tendency to slip away if we aren’t incorporating the four faves; fun, simple, desirable and accessible!

What does it take to renew and reset goals to help us feel like we’re on track and making life work for us?

Download & follow along with your workbook here.

We look back, we look forward and we look inward to determine;

What really mattered on your January goal list?

Why “Does this light me up?” is the most important question you should ask yourself.

What do you need to dump?

What do you need to double-down on?

How can you achieve your goals when you can’t go to the gym, a class or an event?

Why judging yourself if you’re off track is a deal-breaker.

Remember, if it’s not written down, it’s not real! Grab your workbook and follow along. Together we’re unstoppable!

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Interview with Diana Driscoll: Activewear Owner and Outdoor Badass!

Diana Driscoll is the owner of Vibrant1 Activewear, women’s fitness wear. Exercise has always been a big part of her life. She’s excelled in adventure racing, road and trail running, and has raced in events such as Adventure Race Nationals 3 times (a 30 hr race), ran 45-50 miles in four 12 hr trail runs, completed fourteen 24 hr team relays in eight states plus Canada, and ran the Boston Marathon twice.

Whew!

Along the way, Diana decided that there was a big need for a new type of women’s activewear, clothing that is bright and colorful, highly functional, and USA made with top materials for top performance.

Today we dive into what drives a top performer like Diana, what’s she’s been doing since her entire race schedule was canceled due to the pandemic (virtual races!) and what’s next?

If you’ve ever thought about doing an adventure race but didn’t know where to start, she shares her tips on getting into adventure racing, solo and team racing. And, the way smart women win races (with their brains - not brawn)!

Be sure to check out her awesome activewear line, which includes tops, bottoms, and sleeves designed to help women lead active, adventurous and vibrant lives. What’s not to love about Diana!

https://vibrant1activewear.com/

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Friendship - a Key to Your Fitness and Wellbeing

I’ve heard a lot of talk lately about people missing their workout groups, missing their cycling friends, wondering when they can reconnect with their Pilates buddies. As this podcast goes live, many of us are still in various phases of social distancing. What I’m really hearing is not the missing of the activity, as much as the missing of the camaraderie.

Playing with friends is as important at 40, 50, 60 as it is at 10. We need connections as much as we need movement. Friends keep us on track, friendship keeps us healthy, friends make our brains work better and our lives fuller.

One of my biggest concerns around the COVID19 pandemic is how we are going to come away from it?

Are people going to be less likely to connect because of a lingering fear of possible consequences? How will this affect our personal and societal well being?

Recently, I was with a couple of friends for a day of kayaking. At the river, my friend Chris recognized an old friend getting in his boat to run the same river. They were so happy to see each other and they hugged. Later she said to me, “oh my gosh, that felt so good to hug and then I remembered we weren’t supposed to”.

A sign of the times.

You don’t have to be hugging but we need to be connecting. Take time on a daily basis to check in with a friend. Not a ‘like or heart’ on social but a real hello. I’ve been finding that there are a lot of people in our world these days that need someone to reach out to them. Plus, by reaching out to them you’re not just helping them, you’re helping yourself too.

Who knows, creating lasting, loving, meaningful connections might just be a silver lining of this pandemic.

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Alison H Katschkowsky, MA Ed, CSCS ACSM ACE

Is a Self Care Transformation Coach and Fitness Expert and President and CEO, CU Fitness Inc.

Today we chat about the 7 foundational movements and how doing the right moves leads to the right fitness. More than just having “good-looking” muscles, these seven basic movements are the foundation for what the human body can perform and all other exercises are merely variations of these seven: Pull, Push, Squat, Lunge, Hinge, Rotation and Gait. If you’re doing all of these movements, you’re hitting all of the major muscle groups in your body. Listen in!

https://cufitness.com/ultimate-fitness-club/

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Slipping backward or Moving Forward?

What do you do when you feel like the progress you’d been making suddenly starts feeling like it’s slipping all away. Like it’s a thing of the past?

Personally, I’ve had a few health issues that slowed me down lately and reminded me of how tough starting over can be, especially when you’re just going through the motions.

One of my fitness ‘tricks’ to get me back on track and moving forward is to come up with a “Something to Look Forward To” plan. Sometimes a driving factor in getting in shape or starting a workout plan is we feel we need to lose weight or need to “look better” for some upcoming event. It could be a wedding, summer, a trip, whatever it is, it’s something that’s outside of us. It’s not to wake up feeling amazing, it’s a “should” instead of a “want”.

Think about that. A should is heavy. A want is fun.

What’s something that you’d really like to do? Something that would be so much fun and that being in shape for it would make it that much better?

We need things to look forward to and when we aren’t feeling our best, we REALLY need something fun to strive for. Fitness isn’t about how you look, but about how you can perform, what you can do, how you feel.

Start slow and (re)build your foundation

Create your workout schedule. If it’s not scheduled, it’s not real.

But, be flexible with yourself. If something throws off your scheduled workout, pivot and find a way to keep moving forward.

Make yourself your priority wherever and whenever you can. Making your workouts and wellness a top priority means you’re going to increase your energy, clear your mind, and up your mental game for everyone around you.

When I’m sweating for a fun goal, it’s a whole lot easier to stay on track.

Think a Dream Adventure might be a great idea to get you motivated? Jump on the Priority List below and learn more. Together, let’s train for some future fun!

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Dating With Confidence Coach Raeeka Yaghmai chats with us on this bonus episode about keeping your relationship healthy (which keeps our immune systems purring). If you are one of our single listeners, Raeeka has lots of tips for how to make connections, even during physical distancing! Find out more about Raeeka at https://datingwithconfidencecoaching.com/

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Train Your Brain to Be Your Best Ally

Frequently, I hear my clients say some version of this: “If I could only get my thoughts and my brain in line with what I want to achieve, everything would be so much easier!”

We can.

We can absolutely train our brain to be our best friend, our best ally. It’s easy if we start by really paying attention to what we’re telling ourselves we’re going to do, in the moment.

If you’re telling yourself you want to make a change, shift a habit, create a new way of being, but you’re not staying 100% truthful with what you tell yourself, then your brain has no reason to believe what you say!

It’s a catch 22.

Anytime you don’t do what you say you’re going to do, you’ve broken a promise with yourself. Think about if you tell your child (or in my case my dog) that you’re going to do something. Then you don’t do what you said you were going to do. And, this happens frequently. Chances are, after a while, they aren’t going to believe you and it is exactly the same with our minds. Tell yourself you’re going to get up at 5:30 and start exercising and you hit the snooze button. You have just reminded yourself that what you say you want or what you say you are going to do isn’t the truth. It’s just a suggestion that can be ignored.

When we have integrity with what we tell ourselves, we can accomplish so much more

To regain integrity with yourself and to start training your brain to follow through with everything you say you want to do, follow these super-simple steps.

Begin by telling yourself what you are going to do next, the exact things you are going to do.

I’m going to take a shower right now, get in the shower. I’m going to eat lunch right now, chow. I’m going to take my supplements right now...which is a perfect real-life example because I didn’t have water on my desk. If I had left the supplements sitting on my desk until I finished writing this, I would NOT have had integrity with myself. It would have been a small, broken promise. Find the water, take the supplements.

Step it up. This is going to be a 100% commitment so make it count. What’s something you want to do, or keep saying would be a good idea, but you’re not doing? Set a time-frame, 30-days is a good start, and fully commit.

For me, it was simply finishing all my showers with a cold water shower*. I told myself that for a month I was going to finish each shower with a 30-90 minute cold rinse. I was nailing it until the night I forgot. Got out of the shower, got dressed, ready for bed and then I remembered. Because I was training my brain to believe everything I said I wanted, I got back in the shower and did the cold rinse. Not what I wanted to do, but after doing so, I felt more powerful and committed to whatever I wanted. This is training your brain.

Always act as soon as you say you’re going to do something. Use an alarm if you need to be reminded to do something at a certain time.

This is a long-game. It’s a daily practice that I’m not perfect at yet, but as with all practices, the more you do, the better you get. And, the more benefits you will reap!

Jump in, the water’s fine!

*There are several potential health benefits for taking cold showers. I’ll let you do your own research.

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Decluttering

In honor of our topic of “Decluttering” today, our show notes are going to be very simple.

As many of us have been quarantined our homes begin to feel smaller, when clutter and life begins to pile up. So many friends I have began their quarantine organizing and straightening only to get overwhelmed after weeks of being inside, in slowly tightening quarters.

Clearing clutter helps us raise our energy, feel better AND find things we no longer care for that we can share with someone who love to have it. Less clutter also lowers decision fatigue!

Ready to dive in? For a detailed checklist on how to declutter grab today’s Tip Sheet. Here’s a quick decluttering suggestion.

Pick one room and one particular area (example: 1 closet not the entire bedroom)

Use a timer. Give yourself a specific time to do the work. Remember, work expands to the allotted amount of time…

Create 3 piles

Pile 1. I absolutely don’t need or want this anymore this anymore

Pile 2. Love this. These are thing things you need, want and use consistently.

Pile 3. Purgatory. Don’t use, don’t really want to get rid of it, but you don’t wear it anymore.

Donate, recycle or toss the things you don’t use or need. We have a “donate area” in a closet and once a month I gather what’s there and give it away. Sometimes to a friend who has admired something, sometimes to the local shelter.

Links:

Episode 1 https://podcasts.apple.com/us/podcast/fit-is-freedom-podcast-with-kelly-howard/id1433779759?i=1000419444615

Episode 2 https://podcasts.apple.com/us/podcast/fit-is-freedom-podcast-with-kelly-howard/id1433779759?i=1000419444614

The Life-changing Magic of Tidying Up Marie Kondo

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When we sleep, we heal.

Sleeping is as important as eating well and exercising. When we sleep our bodies and brains recover. Our immune system heals and good sleep might even help you lose weight. (If you needed anymore reasons to do everything you can to improve your nightly sleep time).

In this episode we talk about some of the many things you can do to improve your sleep. Here are a few highlights and be sure to grab today’s download with thirteen tips to a good night’s sleep!

A good sleep environment includes dark, cool and quiet.
Bringing work to bed with you ensures your brain is going to stay active long after the day is done. This includes your laptop and your unfinished worries of the day. If you wrap up your day with a clear view of what is in store tomorrow it will help alleviate stressful thoughts during the night.
Stay away from caffeine and alcohol, stop drinking caffeine by the early afternoon and alcohol a few hours before bed.
Sugar may be a contributor to poor sleep as well.
Sleep Gear:
White noise machine
Mouth Guard if you grind your teeth
Blue light glasses
Use a red light for reading
Journal if you are having trouble with your thoughts
Instead of melatonin use a product called deep sleep.
If you use screens, like a kindle, turn down the brightness and read something that isn’t too engaging. Easy eyes app

Remember, when we sleep we heal. Sleep is not a negotiable in life and just making a few small tweaks can add to up to a more restful night!

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Episode 61

Pam Grout,

This week we have a very special guest. New York Times best selling author,

Pam Grout is the author of 20 books including E-Squared, E-Cubed, Thank & Grow Rich and her latest book, The Course in Miracles Experiment: A Starter Kit for Rewiring Your Mind (And Therefore Your World). Plus, she’s written a travel trilogy for National Geographic. I have to say she was caught off guard when I asked what some of her favorite adventures have been, she has so many cool adventures she couldn’t name her faves, I’ve been a bit star struck by Pam and the way she navigates the world and her life.

Asking Pam on the show was a bit of a stretch for me. Not only is she a Big Deal, she’s also someone I have long admired. But, early one morning as I woke up, my first thought was “I need to interview Pam Grout for the show”. Since it’s my practice to act on the first thing I think every morning (let’s say 80% of the time, sometimes those first thoughts are a little out there) 😀

This particular morning’s thought worked out amazingly well and I would love to introduce you to Pam if you don’t already know her and her books. https://pamgrout.com/

Pam encourages us to stay focused on the possibilities in life, not the problems. She’s no stranger to heartbreak but absolutely lives her truth.

“You either live in a problem state or a possibility state”. Pam Grout

Pam shares that we tend to participate on the dimension that we’re focused on. Pam encourages that people focus on possibility. The universe is always wanting to bless us, but if you aren’t on the correct field it goes by unnoticed. Plus, we talk about how using positive energy to help form good habits makes it easier. Your thoughts create your reality

Pam’s AA 2.0 program is something I’ve been practicing for awhile now. Before you jump out of bed in the morning trying doing these two very quick steps.

Step 1. Say a positive affirmation out loud: Example Something amazingly awesome is going to happen today.

Step 2. Think of three things you have to be grateful for.

Done.

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Today we’re revisiting an interview I did with Jim Fortin, Master Practitioner of Neuro-Linguistic Programming as well as a certified Master Hypnotist. When it comes to fitness he believes that the key to creating actual, lifelong change is not through with willpower but instead using mental development to reshape your habits and attitudes. We have talk about why you have to be gentle on yourself and you change your habits and try new things.

We discuss how we become the stories we tell ourselves, why grabbing an extra sweet doesn’t mean we’ve failed our resolutions, and the pitfalls of relying solely on willpower when it comes to getting in shape.

The Finer Details of This Episode:

• Breaking down our relationship with our habits.

• Why people who make fitness-based New Year’s resolutions give up on them so quickly.

• Taking a closer look at the mental associations that create bad eating habits.

• How little solutions lead to bigger outcomes more effectively than large-scale solutions.

• Why people see innocent slip-ups as reasons they’ve “failed” their resolutions.

• Jim’s encounter with pharmaceutical sales representative and how it taught him that our fitness is product of how we think of our “story.”

• Understanding and working with the body’s natural healing capacity, including the surprising benefits of self-hypnosis.

• The downsides of relying solely on willpower for achieving your fitness and nutrition goals.

• Remember:

"95% of what we do, day in, day out, is habit."

“If you trip along the way, it doesn’t mean anything other than that you tripped.”

“You have to be the outcome in your mind first.”

Jim’s homepage - https://www.jimfortin.com/

It Works: The Famous Little Red Book That Makes Your Dreams Come True - https://www.amazon.com/Works-Famous-Little-Makes-Dreams/dp/0875163238

http://www.FitisFreedom.com/Ready

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Staying consistent when it comes to our fitness is one of the most important things we can do. But, consistency often is a by-product of our routines and if you’re like everyone else in the world right now, your routines might just be a bit topsy-turvy.

This week we have brought back one of the #1 downloaded episodes and it’s all about tips, tricks and a few hacks designed to help you stay consistent with what matters, no matter what is going on around you.

Be a detective in your life. What are the things that are taking away your ability to be consistent? What are moving toward and what are you running away from? Where can you negotiate with whoever you need to; family, work, commitments, to find time for yourself?

When it comes to consistency, the final outcome is not the win. The win is when you take the first smallest step possible, and then follow it from there.

“Getting to the gym is not the win, getting into the car and starting it is.”

The next step: be a detective in your life. Look into your life and see what are the things that are taking away your ability to be consistent. What am I moving toward and what am I running away from?

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As this episode goes live, most of the world is still in the throes of COVID19. I’ve noticed emotions getting a little frayed lately with some of the people I’ve been in contact with. I had a couple of meltdowns myself that weren’t pretty. But, they were productive. Productive because I realized I needed to manage my stress even more and I needed to manage the external input that was coming into my world.

I’d been limiting my news intake substantially and with who I was interacting, definitely keeping a distance from my less positive friends. But, what I hadn’t realized was how much I was limiting my interactions with others, across the board. That’s not good for us. We’re social animals and the dogs and cats just don’t carry the conversation well.

This week I’m sharing some of my new favorite ways to manage stress and stressful emotions. Remember, when we do good, we feel good.

• Find a way to connect with people via zoom, phone calls, reaching out to people who are more isolated.

• Writing thank-you notes and sending them in the mail

• Social media is a great way to connect, but likes and shares aren’t communicating

• Stay away from people who speak negatively on social media

• Limit your news intake. Especially in the morning and at night.

• If there’s something you NEED to know about, you’ll hear about it.

• Find a podcast or other media that uplifts you (remember to link to “The Positive Podcast” and “Quick Brain”)

• Be careful about what you watch on TV

• Read the book “Words can change your brain” for some eyeopening ideas!

• Keep your day as “routine” as possible

• Wake up and give gratitude, spend some time journaling, add movement to your morning

• Do something to help someone else or makes you feel good each day.

• Is there some way you can help healthcare professionals and others who are extra busy during this time?

• How can we elevate ourselves in this moment of time?

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I’m so busy, there’s just no time to *XYZ*___.

The number 1 excuse, whoops I mean the reason I hear from potential clients for why they don’t prioritize their fitness and health is No Time.

“I don’t have the time right now, but next week, or next month, or when I get this project done...that’s when I’m going to start putting my fitness first”.

AKA: The Tomorrow Syndrome

Eventually, all successful people realize that fitness isn't something you can keep putting off. Every day or week you wait, it's that much harder. It's time to make a stand. What if right now, this minute, this is the perfect time to hit the Reset Button? What are things that we can reset while we’re stuck at home?

``` • Find time to prioritize your health and your immune system • Exercise • Sleep better • Stay away from fear-based media • If we aren’t healthy, how can we take care of someone else? • What’s something you’ve been putting off? What if right now is the perfect time to do it, learn it, start it?

```

For me, I’ve said for eons that I want to learn to speak Spanish fluently. I can get by south of the border but I can’t have an intelligent conversation. When I broke out the Spanish books last week I had an epiphany. I want to go to Italy. I want to sit in cafes, talk to waiters, make new friends, order delicious pasta meals :). So, I’m listening to Italian now. It’s harder for me than Spanish but I want to do it and I have the drive. And, right now I have the time.

Here’s to what the Reset Button can change into our lives.

Ciao!

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If you’re catching this episode when we go live, the world is still in the throes of the COVID19 spread. With the rampant uncertainty about the virus and the duration of social distancing and isolation, it’s a time more than ever when we need to manage our thoughts and our mindset! One of the mental drains that I’m seeing show up more and more is the total disruption of routines. Add that to an uncertain future and time frame and it’s enough to throw anyone into a downward spiral.

Today we discuss some of the actions you can take right now to help you settle your worry-mind down and create some future-facing joy.

One big way to manage our routines and our habits is to remember that what is going on right now will not be going on forever, who do you want to be on the other side of this? Look at your new habits and routines. Have you adjusted or have you slipped into habits that don’t serve you? Are you stress-eating? Have you quit exercising? Are you letting the stress disrupt your sleep? What can you do to adjust your schedule to work better for you right now?

Something you can do right now to help you feel more in control, start making some plans! Your plans don’t have to have dates associated with them, just actions. I’m planning a couple of kayaking trips to rivers I have never been to. This may not be the year they happen, but when I do go I’ll have already picked places I can stay, towns to visit, determined if I need a guide and located some local guides. These aren’t perfect plans but they’re giving me a broad brushstroke of what will be needed so I have foundation laid.

What have you always wanted to do? This is the perfect time to start making plans, getting educated. Making plans makes us feel like we have some control in our lives. The dates may change but the basic plan can stay the same.

Create new routines that work within the “new normal” right now. A positive mind is a calm mind. Make sure you give yourself something to look forward to. And remember, “this too shall pass”.

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The crazy thing is, this episode was recorded weeks before the Coronavirus became our new normal! But, one thing we can always count on is things will change. Messy. Easy. It’s just part of being human and interacting with others, ourselves and our world.

Tip 1 about being intentional around your eating is even more important than ever as we go live for many reasons. One reason is food is medicine and the right food is fuel. The wrong food is stress producing and energy-zapping. Another way to be intentional around your eating is if you are not used to working from home. My significant other, who doesn’t usually work from home, was eating what seemed like 24/7. I asked him if he snacked at the office and he said no. I pointed out he was raiding the refrigerator like a teenager. Not sure it really made a difference, but he notices all the snaking now!

Do your best to find time for yourself, follow these tips as best you can and remember, easy will happen one day too!

4 Tips for When Life Gets Messy

Tip 1: Be as intentional about your eating as you possibly can. Remember that food is fuel and food is medicine.
Tip 2: Movement is medicine, too. Instead of waiting until next week (you know, when things will settle down) to start your routine, try to get at least 30 minutes of movement every day. Follow with some stretching and deep-breathing. Bonus points for being outside.
Tip 3: Stress Less. Do whatever you can and enjoy doing to help alleviate stress. Practice gratitude. Deep-breathing. You will Stressless by breathing more.
Tip 4: Sleep. Sleep is crucial to keep yourself healthy. Make your room cool and dark. Use a noise machine. Eliminate screen time and work an hour before bed at least. No news at night, stay away from the media. Give your brain and your body a rest from worry.

Subscribe & Review in iTunes

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I was chatting with a client who was, well let’s just say she was whining about not reaching her goals and I suggested she stop and “raise her vibration”. This was a phrase so outside of her typical vocabulary that she stopped bemoaning her situation and asked WTH I was talking about. 😀Which was the perfect question because when we stop the rhetoric and the auto-tapes that run through our minds, we can stop and consider what we’re feeding ourselves, again and again.

Being happy really does change everything. And it’s especially important when we’re wallowing in upset or worse!

Caught in situational changes that we can’t control as this episode is airing during the Coronavirus epidemic, raises our stress levels. When we’re in a negative emotional state it’s almost impossible to make positive changes.

When we feel good, we do good.

When we take action, we take command.

When we choose to be happy, we choose to see life in the best possible light.

9 Tips to Change Your State of Mind (and Raise your vibration)!

Tip 1: Take consistent action
Tip 2: Deep Breathing, meditation, self-hypnosis
Tip 3: Consider who and what you surround yourself with / News / Social Media
Tip 4: Listen to positive content
Tip 5: Limit as much negativity from your immediate world as possible
Tip 6: Be around animals/ get out in nature/ move around
Tip 6: Listen/watch/read things that make you laugh and feel good
Tip 7: Be curious - ask yourself what you get from your negative behavior?
Tip 8: Be curious - what can you do right this minute to elevate your state?
Tip 9: Take action, the tiniest positive step, taken again and again will change your world

Your homework for this week, download your copy of Happy Changes Everything. Then, take 15 minutes to raise your vibration :)

Subscribe & Review in iTunes

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Back after a longer-than-originally-planned hiatus, Kelly gives an update on what she’s been up to since November and what some of her personal challenges for the new year have been!

Diving into the concept of “beginner’s mind” and how it can be the start something new, especially when we have no preconceived ideas or expectations. Whether it’s a new fitness routine, a new work routine, a sport or even picking up a musical instrument, allowing yourself the freedom of “beginner’s mind” is a perfect place to start.

Subscribe & Review in iTunes

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Big news, everybody: as Fit is Freedom reaches its 1 year anniversary, Kelly will be putting the show on hold for a little while. She feels it’s time to take a step back, reevaluate her motivations, and figure out what’s next. Think of this as a season finale rather than an ending. In any case, Kelly will be back at the beginning of October with new content and a new format.

In this episode, Kelly explains why she’s going on hiatus, emphasizes why we should never forget to enjoy our training and work from day to day, and discusses how you can keep up to date in the meantime.

The Finer Details of This Episode:

How Joe Jacobi’s (see episode 19) own recent break from his newsletter helped Kelly come to terms with her own hiatus.
Why long-term goals—important as they are—can get in the way of the simple pleasures that really keeps us going from day to day.
If you still haven’t signed up for the Fit, Fun & Freedom Formula, do so at the Fit Is Freedom homepage or Facebook page.
What else Kelly has been occupying herself with lately, and what you can expect in the coming months.

Quotes:

“Sometimes we forget that it’s the process of getting there that really matters.”

“Being engaged with what you like to do and what you’re doing is a lot of the secret sauce.”

“We need to be thinking about the things that matter today to get us to the things that matter later.”

Links:

Sign up to Kelly’s mailing list at the Fit Is Freedom homepage (https://fitisfreedom.com/)!

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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One of Kelly’s deeper fears is that someday she’ll be too old and physically infirm to participate in the activities she’d like to be a part of. The date this episode goes up—August 5—is actually Kelly’s birthday! So you can understand why that particular anxiety might be on her mind. But don’t fret: while you’ll obviously need to prepare more and go slowly as you’re older, there’s really no upper limit to when you can get in shape.

In this episode, Kelly discusses three people who didn’t get in shape until their later years and explains how you can do the same without hurting yourself. In addition, Kelly’s 10-week fitness experience—the Fit, Fun & Freedom Formula—is live today! Submit your application through the VIP section on Kelly’s homepage.

The Finer Details of This Episode:

The inspiring stories of Mimi Secor, James Owen and Daphne Belt and what you can learn from them.
Kelly’s tip for getting into the swing of later-life fitness: keep things slow and consistent.
Keep in mind that if you’re exercising in middle age or your golden years, you’re at greater risk of injury.
Variety is not only the spice of life, it will keep your fitness routine exciting as well!

Quotes:

“Start slow, whatever you’re doing.”

“Let your body catch up with your lack of movement.”

“Put age out of your mind. It’s not a reality.”

Links:

Younger Next Year - https://www.youngernextyear.com/

Fit is Freedom #021: Sleep is a Superpower - https://fitisfreedom.com/sleep-is-a-superpower/

Fit is Freedom #012: Changing Your Lifestyle is Medicine, with Michele Drielick - https://fitisfreedom.com/episode-012-changing-your-lifestyle-is-medicine/

Sign up to Kelly’s mailing list at the Fit Is Freedom homepage (https://fitisfreedom.com/)!

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Kelly was recently taken aback when a fitness-minded friend of hers said that he considered being part of an accountability group to be “cheating.” In truth, when you mix layered accountability into your routine, it’s not only easier to get what you want out of it but it feels more purposeful as well. Layered accountability will keep you on track and sticking to your goal when you want to make big, difficult changes, rather than alter a smaller habit.

In this episode, Kelly explains the people you definitely want—and probably don’t want—in your support system to keep you accountable even when your will wavers. As well, the Fit Is Freedom Formula fitness experience is going live and accepting applications on the date this podcast goes live (July 29). To guarantee your spot, scroll down to the bottom of the Fit is Freedom home page to the “Together We’re Unstoppable” heading.

The Finer Details of This Episode:

Defining what layered accountability is and what kinds of accountability it’s made up of.
What it’s like working under an online coach, especially in a group setting.
Why the person you love the most is also the worst person to have as an accountability partner.
How friendly competition can actually push the group to hold each other more accountable.
ANNOUNCEMENT: Kelly’s Fit is Freedom Formula is launching on July 29! Save your spot on the website!

Quotes:

“Whatever it is that you do, and the person that you are and the way that you’re being, you’re the one who’s actually gonna drive the change that you wanna make.”

“Any time I want to raise the bar in my life, I find a coach.”

“Instead of that one-on-one, think about the idea of having a community.”

Links:

Sign up to Kelly’s mailing list at the Fit Is Freedom homepage (https://fitisfreedom.com/)!

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Kelly is on vacation, and while she is getting in your standard rest and relaxation (plus podcast recording), she’s also making a point of staying active through kayaking. That’s because she knows consistency is key to staying on top of your fitness goals. Even when life gets in the way of our fitness, it’s good to step back and examine what’s preventing us from sticking to our routine every day.

In this episode, Kelly discusses how you can make your fitness regimen easier to stick to day in and day out, and explains how you can jump back from a lengthy break.

The Finer Details of This Episode:

How taking a bunch of little steps toward your goal is both more manageable and less daunting and taking a few big ones.
Making repetition the key to honing your confidence.
The easy solution for missing a day of training, and what you can do to get yourself back on track after missing a week or more.
Looking into the real reason why we might miss out on exercise.
How you can get on the mailing list for Kelly’s upcoming August program!

Quotes:

“Better consistent than not at all.”

“The small steps are gonna get you to the big stuff.”

“What is this next week gonna bring to you that you can do differently, that’s gonna get you where you want to go.”

Links:

Sign up to Kelly’s mailing list at the Fit Is Freedom homepage (https://fitisfreedom.com/)!

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Kelly has traditionally gone solo with her fitness, training and working out on her own, but after recently speaking to a friend and going through own cooperative fitness experience, she learned how much better working out can be if you’re surrounded by a supportive community. Imagine having a whole team of voices urging you to press on when the lone voice inside your head is normally telling you to give up!

In this episode, Kelly explains what group workouts can accomplish that solo exercise may not be able to and suggests ways you can strengthen ties to your own fitness community.

The Finer Details of This Episode:

Considering how rarely people, especially successful women, actually ask for help, and why that can be a problem.
How being part of a community pushed Kelly to try something she might never have tried otherwise.
The extra step Kelly takes to keep in regular touch with her friends.
NEXT WEEK: Shining a light on consistent activity.

Quotes:

“Creating that friendship and creating that community got us to do something that we would have never, ever done if we’d been on our own.”

“If you see someone else do something, it makes you realize that it is doable.”

“I think it’s time for us to take a little bit more of a step in being out there and making sure we’re connecting with our friends.”

Links:

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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While Kelly’s normally a cheerleader for herself and everybody listening, she’s starting on something of a low note this week. She wants you to consider a time—or even times—you set a goal for yourself but ultimately didn’t follow through on it. Why didn’t you? Did you take on too much at once? Or maybe you didn’t truly want to follow through on this goal. Both honesty and discipline are required to reach the goalposts we set for ourselves.

In this episode, Kelly argues for removing “try” from your vocabulary. Kelly’s also starting a new group in the near future. If you’d like to know more, email her at kelly@fitisfreedom.com or leave a message in the comments!

The Finer Details of This Episode:

How Kelly failed to commit to her own “no sugar in coffee” promise.
The difference between “trying” and truly committing to a goal.
Start with a smaller goal and plot out how your life will be different in 90 days if you commit to it.
Why it’s important for your family members to be accommodating for your goal buy-in.
NEXT WEEK: Kelly takes a look at the next C, “community.”

Quotes:

“If you find yourself saying that you’re gonna try something, then know that you’re really not planning on being committed to it.”

“To move the needle forward, you really do need that one hundred percent commitment.”

“When you’re a hundred percent committed, you’ll find the time, you’ll find the way, you’ll find the mindset, you’ll find what you need to make your step the next day.”

Links:

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Most of the women Kelly works with are successful, active, and very, VERY busy, so it’s easy for them to become overwhelmed in short order. It’s not necessarily that a new diet or fitness routine is too much, more that pressure we put on ourselves when we commit to something can push us towards overload. With this in mind, Kelly recently challenged her friend to take one of the myriad tasks she commits to and just dial it back a bit.

In this episode, Kelly breaks down the three big mistakes people starting off on a new fitness routine and/or diet tend to make and explains what you can do to course-correct.

The Finer Details of This Episode:

Doing too much all at once from the get-go and burning yourself out before you can really get used to your routine.
Not knowing what your ‘why’ is—that is to say, what actually motivates you deep down rather than what you think motivates you.
Not having micro-goals to act as milestones that keep you going and make you feel accomplished from day to day, week to week, etc.

Quotes:

“Your possibility of injury is higher if you haven’t taken care of yourself before.”

“We are so busy, busy, busy doing ‘shoulds’ and ‘dos’ and ‘need tos’ that sometimes you just need to stop and just say ‘no, I don’t think I can help with that’.”

“Be softer on yourself. Be caring and gentle, okay?”

Links:

Fill out the Contact Us form on the site so we can send you an invitation to our Fit, Free and Fabulous Fitness Storm, a complimentary month of weekly coaching and Q&As.

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Kelly’s hosting a Q&A episode for this week, and in fishing for questions she received a lot about consistency—working out consistently, eating well consistently, generally just sticking to a repeatable routine that keeps you active and healthy day in and day out, rather than something we only do sporadically. It’s one thing to throw yourself into a new workout or diet, but another thing entirely to keep sticking to them after the novelty wears off.

In this episode, Kelly emphasizes the importance of keeping your routines simple, suggests ways a friend can hold you accountable, and explains the dangers of bargaining with yourself. PLUS, Kelly dives deeper into what you can get out of Fit Is Freedom’s Fit, Free and Fabulous Fitness Storm!

The Finer Details of This Episode:

Why making things as simple as possible is key to keeping things consistent.
Figure out what’s derailing you from meeting your regular goals and whether you’re working toward or running away from something.
Don’t be ashamed of slipping behind your fitness agenda—make a point of scheduling time for these potential slip-ups!
Why negotiating with yourself can be the riskiest part of staying on track.
Ask a friend to hold you accountable when you start to slip away from your health plans.
How your identity is the very bottom “pillar” of consistency.

Quotes:

“Is what you say you want what you really want?”

“A lot of us could do better by just forgiving ourselves a little bit.”

“We’re not going to nail it a hundred per cent of the time all the time.”

“It’s kind of like moving toward gain and moving away from pain.”

“Be a detective for yourself.”

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Hayley Carr is a high performance success coach with 19—19!—karate world titles under her belt who doesn’t like playing small. She works with individual and group clients to not just improve but transform them, turning potential into action. Hayley is also a close friend of Kelly’s—even if they’ve never met in person—so the following conversation is less an interview and more a casual yet intimate chat between two people who know each other very well.

In this episode, Hayley makes her case for why gradual, incremental changes are better in the long term, helps you identify what you have immediate control over in your life, and delves into how she recently shook up her own life.

The Finer Details of This Episode:

Hayley explains how tiny shifts in your behavior and training can lead to bigger changes.
Why going slower is key to improving your technique and building confidence.
Looking for the little things that are within our control so you can start turning your plan into a reality.
Discussing the big move Hayley recently made and why she “dared to fail.”
What the move taught her about plans and why you shouldn’t be afraid to let them change.
The three key questions Hayley wants Kelly’s listeners to ask themselves.

Quotes:

“If we’re always focused on where we’re going, we miss opportunities for shortcuts that are right in front of us.”

“What’s the one tiny thing that is available to me right now that I can do that’s within my power that’s going to make a difference to this end picture?”

“Slowing down effectively led them to speeding up.”

“I believe the quality of your life is determined by the quality of the questions that you ask yourself.”

“Everything you want is so much closer than you can imagine.”

Links:

Hayley’s homepage - https://hayleycarr.tv/

Hayley on Instagram - https://www.instagram.com/hayleycarr.tv/

Hayley on Facebook - https://www.facebook.com/hayleycarr.tv

Hayley on Twitter - https://twitter.com/hayleycarrtv

Go to the page for Episode 43 on the Fit is Freedom site to download a free Feel Better, Play Bigger coaching guide!

Also fill out the Contact Us form on the site so we can send you an invitation to our upcoming Fit, Free and Fabulous Fitness Storm, a complimentary month of weekly coaching and Q&As.

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Today’s freer form episode was inspired by an introspective writing exercise Kelly was working on, one that asked to consider her top three values. Two of the top values she whittled her list down to were health and freedom, which she believes to have a symbiotic relationship—after all, the healthier you are, the more you’re able to take advantage of life’s possibilities, but the less free time you have, the less time there is to stay in shape. You have to plan in both the short and long term to maximize your opportunity for both.

In this episode, Kelly discusses what it took to get her to consider her long-term health priorities and challenges you to dive deep into your own motivations and goals.

The Finer Details of This Episode:

The (not quite literally) backbreaking moment that forced Kelly to get a grip on her health.
Why focusing on fitness earlier in life is playing the long game with your health.
Exercise: ask yourself what really matters to you in both the short and long term? What does freedom mean to you? How frequently does work take priority over fitness? And most importantly, what are three things you can do today to get your health on track for the future?
If you’re interested in Kelly’s upcoming “30 Days of Let’s Make Stuff Happen” event, email kelly@fitisfreedom.com

Quotes:

“If you want to have freedom in your life, you actually have to have health.”

“What we do today makes all the difference in the world on what we can do tomorrow.”

“What’s your long game, and what’s your short game?”

“What can you do differently, right now, so that you can allow yourself to have that time to take care of yourself?”

Links:

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Amber Brueseke is a certified fitness trainer, registered nurse and mother of four. Through her “Biceps After Babies” courses, podcast and blog, she helps mothers get into their ideal shape. Her success with these clients owes largely to her focus on “macro training,” which does away the idea of “good” or “bad” foods, instead emphasizing key nutrients in balance with one another.

In this episode, Amber explains the theory and evidence behind macro training, breaks down the wide variety of material available to people who browse her website, and reveals who’s the first musician she saw perform live.

The Finer Details of This Episode:

What exactly is macro training and what drew Amber to it.
How nutrition was the last piece missing from Amber’s fitness plan.
The three main macronutrients in our body and why we need to keep them in equilibrium.
Debunking the notion of “good” or “bad” food in favor of hitting the important numbers.
How Amber coaches her macro clients and tailors her teaching their goals.
The first steps you should take when visiting Biceps After Babies.

Quotes:

“I started counting macros and BOOM, eight weeks later I had abs for the first time.”

“We’re making sure that the foods that you’re eating are balanced and are hitting all the points that you need to hit in order to fuel your body in the best way possible for it to perform.”

“I’m big about moderation in all things, and macro counting gives you the structure to actually execute on that moderation.”

Links:

Biceps After Babies - https://bicepsafterbabies.com/

Biceps After Babies Radio - https://bicepsafterbabies.com/podcast/

Amber’s courses - https://bicepsafterbabies.com/store/

Getting Started with Counting Macros - https://bicepsafterbabies.com/wp-content/uploads/002_BAB_GettingStartedWithCountingMacros.pdf

Macros 101 waitlist - https://biceps-after-babies.mykajabi.com/macros-101-waitlist

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

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Kelly frequently receives emails and questions from people who are very driven and successful in the professional world but feel like their physical life has taken a hit, barely able to find the time or energy to stay active and in shape. While this kind of life may be financially and professionally rewarding, it’s going to burn you out in no time at all. That isn’t very rewarding, but neither is it your only option. There’s a way to succeed and feel energized.

In this episode, Kelly discusses her own rough experience balancing business with activity, explains the key main components of feeling good, and suggests some ways you can keep these aspects of your life in sync.

The Finer Details of This Episode:

Kelly describes the “either/or” stage of her life when she wasn’t able to find a healthy or energizing equilibrium between her responsibilities and pastimes.
The moment Kelly realized her work-life-fitness balance was severely off-kilter, and what she did to recalibrate.
Food: plan when you’re going to eat and keep a little bit of food on hand if you’re too busy for a proper meal.
Sleep: stay on top of tasks and avoid distractions so your mind is clear when you crawl into bed at night.
Movement: if you’re unable to find the time to exercise at the start of your day, find ways to sneak exercise into your day—the “snack” version of exercise rather than a “meal.”
Stress management: using meditation—or simple distraction—throughout the day to keep anxious thoughts from coming to a head.
If you find you’re feeling exhausted too frequently, then book a checkup with your doctor.

Quotes:

“It’s so easy to get caught up in work and not nourish yourself.”

“When I get super busy, I find that I have to figure out small ways to get exercise in.”

“Work with your schedule and make sure you’re getting the exercise in.”

“When you and your well-being are a priority, then your energy’s gonna stay high and everything else will fall into place.”

“A body in motion stays in motion.”

Links:

Lumosity - https://www.lumosity.com/en/

Fit Is Freedom ep. 21, “Sleep is a Superpower” - https://fitisfreedom.com/sleep-is-a-superpower/

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Anne Ruthmann is a photographer, blogger, reiki practitioner and abundance strategist. Through her varied lines of work, she helps her clients understand the possibilities available to them and realize the kind of lives they could leave, as exemplified in her TEDx Talk “What Would You Attempt If You Knew You Could Not Fail?” She knows firsthand that there’s no shame in wanting to spread yourself across multiple interests instead of just specializing in one.

In this episode, Anne discusses why she enjoys being a Jack (Jill, rather) of all trades, reveals how she got into reiki, and reveals that even dream jobs have a daily grind.

The Finer Details of This Episode:

Anne gets into the subject of her TEDx Talk and what inspired her to discuss it.
Why the idea of excelling in only one thing never resonated with Anne.
What exactly reiki is and how Anne uses it to help her clients.
Anne lays out her plans for travelling the world.
If it was literally impossible for you to fail, what steps would you take to achieve your dreams?
Understanding that the dream job you think you want may not be as fulfilling as you think—and that's OK!

Quotes:

“If you don't feel like you have everything figured out then everything is an opportunity.”

“I am such a multi-passionate person that having that one thing never felt quite right for me.”

“I'm comfortable travelling alone. It's just not, to me, as adventurous or as exciting as sharing it with other people.”

“You can always go back to the thing that you know well and the thing you've already done.”

“If you fail, you can always go back to where you are right now. And that's not so terrible.”

Links:

Abundant Sphere - https://www.abundantsphere.com/

Anne’s blog - https://anneruthmann.blogspot.com/

Anne on Instagram - https://www.instagram.com/anneruthmann/

Anne’s TEDx Talk - https://www.youtube.com/watch?v=JoC-vPjz_S8

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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What's the biggest issue in your life whose very existence you'd rather not even acknowledge? One thing that could change everything if you take the time to put it out in the open and address it? We’ll often try to shake up other aspects of our lives—a new diet, a new exercise routine or hobby—but without cutting to the core of what’s really bugging us we can end up reverting to our old habits again and again and again.

In this episode, Kelly discusses some of her own “elephants” and those her clients have struggled with, and suggests ways you can suss out your own.

The Finer Details of This Episode:

How your elephant in the room can be the first toppled domino that makes the rest of your problems fall into perspective.
Consider what you really want to accomplish, then work backwards and figure out which obstacles are holding you back from that goal.
Find a buddy who you know is honest and will help you pin down your elephant.
How Kelly helped a client realize her resistance to changing eating habits tied into wanting to accommodate her husband.

Quotes:

“What's the real reason that whatever it is that you say you want just isn't happening?”

“We all have one thing that can lead to a big change for all the others becoming easier and easier.”

“Elephants are so much better in the wild. Find yours and set it free.”

Links:

The ONE Thing - https://www.the1thing.com/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Even the best of us fall prey to the bathroom scale's single, commanding number, although we all know weight alone doesn't truly accurately indicate how healthy or unhealthy we are. One of Kelly’s friends and Kelly herself have been tricked into thinking they’re much fit than they actually were because of the bathroom scale’s widespread influence. So while you maybe shouldn’t throw out the scale, know that the number it rings up is not the sole means of determining your fitness.

In this episode, Kelly tells us why the bathroom scale isn't telling us the whole truth and suggests a few alternative numbers we can use to make genuinely helpful assumptions about our health.

The Finer Details of This Episode:

Why not feeling good about ourselves holds us back from the activities we really want to do (and which could make us feel better!).
What a DEXA scan told Kelly about her body that a simple scale couldn't.
Kelly lays out some alternative measurement systems that will give you a more accurate understanding of how physically fit you are.
Do you want to lose fat and burn muscle? Figure out exactly what your food intake is.
Real fitness and weight loss comes with exercise, so be honest with yourself and others about how often you're working out in a given week.

Quotes:

“Use your good sense and check with your doctor if you think you need to change something.”

“I want to be able to do whatever it is I wanna do for as long as I possibly can.”

“It's the living and dying by the scale that takes away the joy and the fun in life.”

“We really need to be sweating several times a week.”

“Get serious about your long-term health and start tracking your numbers.”

Links:

DEXA Total Body Composition Scan - https://www.dexafit.com/services/dexa-scan

Thinner Leaner Stronger by Michael Matthews - https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate/dp/1938895312

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

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Niki Riat is a certified personal trainer and fitness nutrition specialist who makes use of the LeanStrong method, which mixes a vegan menu with comprehensive knowledge of the body and one-on-one coaching. We tend to think of vegan diets as lacking in protein, but Niki’s LeanStrong method actually optimizes the amount of protein you consume with this healthier diet without requiring meat or supplements.

In this episode, Niki examines the facts underlying the benefits of a vegan diet, breaks down what LeanStrong can do for you, and discusses the upsides of intermittent fasting.

The Finer Details of This Episode:

Debunking some of the myths surrounding vegan and ketogenic diets and taking a closer look at the scientific evidence.
Niki’s three-pronged approach for creating a healthy diet that has long-term effects.
Why an overabundant food supply doesn’t necessarily equal a healthy food supply.
Coming up with healthy strategies in situations/events when vegan or keto options might not be available.
Diving deep into intermittent fasting—or “intermittent feeding,” as Niki thinks of it.
How you can give your own cells a “spring cleaning.”
Niki’s method for optimizing your protein intake even while on a vegan/keto diet.
Why Niki’s LeanStrong program is like learning to drive a car.
The next round of LeanStrong is starting up—here’s how to figure out if it’s right for you (it probably is!).

Quotes:

“You can lose weight a lot of different ways but they’re not all necessarily healthy.”

“We’re not eating in the same way our ancestors did thousands of years ago, so we kinda have to do things just a little bit differently.”

“We are hard enough on ourselves; we don’t need anyone else giving us anymore rules.”

“It’s really fun to watch women break the rules.”

“We never give our body the chance to heal itself because we’re constantly make it work by digesting food, by constantly feeding ourselves.”

“I've really taken the decision fatigue out of dieting.”

Links:

LeanStrong Method - http://leanstrongmethod.com/

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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In response to last week’s episode about dumping the fears that hold you back, listener Diane wrote in and voiced her concern that she had lost her passion and was slipping into a rut with her own daily routine. The fear that we're unable to make a difference can prompt us to shrug our shoulders and give in, allowing our usual routine to dominate what used to be joyful and inspiring. So what we need to do is reassess where our passions lie and find new ways to structure our routine around them.

In this episode, Kelly discusses what we can do each day to make ourselves healthy, successful, and full of joy, how she changed up her own nightly routine, and explains why looking for perfection might not be the best path.

The Finer Details of This Episode:

Don’t be the hamster stuck in its wheel!
Why chasing perfection is only going to set yourself up for disappointment.
How Kelly noticed a rut forming in her own home routine, and how she went about changing it.
Plan your perfect day, then figure out what you would need to do to make it a reality.
Next Week: A hands-on, by-the-numbers look at fitness.

Quotes:

"We all know that all work and no play doesn't just make us boring—it makes us unhealthy."

“A good routine is really like the Holy Grail.”

"Getting out of a rut is like getting out of boredom."

"Getting out of a rut can be as simple as turning off the TV or starting a conversation."

Links:

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Spring is in the air, and with the season comes big changes and new beginnings. The first change-up is that Kelly has stepped down from the company she’s lead for nearly 15 years; the second is that the Angel Tiger Fit website and Your Body Mind Fit Connection are both being renamed to Fit Is Freedom! This is because she knows how easy it can be to fall into a rut and limit what you’re truly capable of, and to prevent that from happening you need to broaden your horizons and push back against your fears.

In this episode, Kelly explains why she stepped down from her company, reveals how she overcame her fears, and lays out a plan to help you get out of any rut you might be stuck in.

The Finer Details of This Episode:

How being in a rut is different from being in rhythm.
Kelly's techniques for conquering her phobias of heights and the dark.
The pinky promise Kelly would like you to make to her this week.
The steps you should take to identify if you’re in a rut and get yourself out of it.

Quotes:

“What's one person's fear is another person's pleasure.”

“The other side of fear is not just relief—it's excitement.”

“There is so much freedom on the other side of the fear.”

“Where in your life has your rhythm turned into a rut?”

Links:

Fit Is Freedom homepage - https://fitisfreedom.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Houston’s recent unrelenting rain kept Kelly and her running buddy indoors. While the downpour was certainly an obstacle, Kelly also realized she didn’t have the drive to go out in the first place, which got her to thinking about what gets us psyched up and how we can maintain that level of motivation for when we most need it.

In this episode, Kelly explores where motivation comes from and looks for ways we can reclaim it whenever we find it slipping away.

The Finer Details of This Episode:

Set yourself up for success the night before so there are as few barriers as possible between you and exercising.
Finding little ways to bribe yourself into doing the work.
What’s the difference between having a goal and having a vision?
Let Kelly know what plan works for you in the comments!

Quotes:

“Until I walk out that door, I haven’t even had to think about what I’m going to do to get myself out the door.”

“There are gonna be some days when you just need to give yourself a pass.”

Links:

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Kelly Travis is a health and success coach whose clients are high-achieving female professionals. Kelly wasn’t always the picture of personal and professional success she is today, having struggled with an eating disorder and toxic relationship in her past. But pregnancy pushed her to take control of her life, and now she’s hale, hearty, and helps other women find true happiness and kick ass.

In this episode, Kelly lays out her own inspiring story, emphasizes how important a good evening routine is, and breaks down a couple of the courses she provides to her clients.

The Finer Details of This Episode:

How Kelly turned her life around and started coaching other women.
The kinds of women Kelly coaches and what they can expect out of her “Ascend” Mastermind course.
How Kelly's teaching tools can help you reprogram the way you think.
Why a regular, all-encompassing evening routine is so vital to rest and feeling refreshed the next day.
Immediate tips listeners can take away from Kelly to improve their health and mindset.
A sneak peek at Kelly's Health Heal Success course coming in May.

Quotes:

“I realized that if I wanted to bring another life into this world, I had to do some serious work on myself.”

“None of this work is effective if we don't have self-awareness.”

“We have the power and the control to change and we're really the only person standing in that way of that happening.”

“Life is really about a marathon and that last final stretch is the hardest when it comes to reaching certain goals.”

“You need health and well-being to be successful in your career, and you need your career to feel like you have overall health and well-being.”

Links:

Kelly’s homepage - http://www.kellytravis.net

7 Things Your Evening Routine Should Include - https://kellytravis.us13.list-manage.com/subscribe?u=aa07cda30d7b517c9827135e6&id=3f91547d6b

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Recently, one of Kelly’s friends told her that she doesn’t feel comfortable going to the gym. That fear of judgment from other gym-goers is very real, especially if you’re an older person, but ultimately it’s a myth that keeps us from realizing our full potential. In fact, a lot of misconceptions about gym and weight training can end up holding us back.

In this episode, Kelly explores and debunks the myths keeping us from going to the gym and provides some helpful tips for getting yourself out of the house and into the training room more often.

The Finer Details of This Episode:

Addressing those self-conscious fears of going to the gym.
Finding alternatives to a gym when life gets in the way.
Looking for digital alternatives to personal trainers.

Quotes:

“I do believe that gym, or at least weights, are pretty much a magic bullet when it comes to health.”

“I think one of the silver bullets to our health is doing a little weight-lifting here and there.”

“The path to wealth and freedom tends to be through fitness.”

Links:

Sarah Thomas’ Tabata Jumpstart 4:4 Program - https://refinedlifefitness.com/tabata-jumpstart-program/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Raquel Barrios is a fitness trainer and certified CHEK holistic health coach based out of California, where she lives with her husband, son and dog. She has been helping her clients step into their fierce, authentic selves for over 20 years. Through her coaching, she aims to foster a new generation of badass, capable women who embrace their imperfections and stay true to themselves.

In this episode, Raquel urges you to embrace being “flawesome,” helps you find an equilibrium between being helpful and being a doormat, and sells us on her Authentic Health program.

The Finer Details of This Episode:

The topic of Raquel’s latest workshop.
What it means to live as your authentic self and be “flawesome.”
How being an ardent people-pleaser can lead to living an inauthentic life.
Finding a healthy balance between helping others out and letting them take advantage of you.
Why it’s so important to be picky about what requests you say “yes” and “no” to.
Raquel walks us through her Authentic Health program and suggests ways you can connect to your joy.
Check out the 9 Ways to Shine Bright Today on Raquel’s homepage!

Quotes:

“When you are living in that fierce, authentic self in that power, purpose and passion, then you can live your best life.”

“It takes courage to really show up as yourself because that means you have to accept the good and the bad.”

“We're all flawesome—we're awesome but we have flaws.”

“So when you really understand what you want and you have that ideal life plan out there then you will understand how to fill your time and life.”

“We wake up every day and we choose to be happy.”

“Life is complicated, and we forget about the simple steps that we can take to improve our lives.”

Links:

Raquel Barrios homepage - http://raquelbarrios.com/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Jenny Diehl is the founder and love curator of Cura.Te, a natural products company based in Durango, Colorado. Cura.Te specializes in natural products in large part due to Jenny’s concerns that unlabeled chemicals in products made by largely unregulated companies have much more negative effects than you may think. By holding Cura.Te to organic standards, she aims to put safer and still just as effective products on the market.

In this episode, Jenny asks us to rethink how we think of and treat our skin, explains how to pare down the products you own to make a safer home, and impresses why high SPF sunscreen isn’t as helpful as you think.

The Finer Details of This Episode:

How our skin is actually our largest body, and why that should make us reconsider how we treat it.
Why Cura.Te being certified organic means it’s held to a higher standard than most other companies.
The important distinction between soap and a detergent.
“Decluttering” harmful and unnecessary chemicals from our homes,
Some chemicals you should be on the lookout for when making your cleaning purchases, especially sodium laureth sulfate (SLS).
Rethinking our approach to sunscreen and avoiding sunburns.
Jenny’s 20-minute self-care ritual that you can try out yourself.

Quotes:

“Everything we put on our skin, that touches our skin, is going directly into our bloodstream.”

“Is something that’s killing aquatic life something that you want to be putting on your skin? I don’t think so.”

“Gotta get that aluminum out.”

Links:

Cura.Te homepage - https://curateforlife.com/

Cura.Te on Facebook - https://www.facebook.com/Lovecurate-289135865063713/

Cura.Te on Instagram - https://www.instagram.com/lovecurate/

Cura.Te on YouTube - https://www.youtube.com/channel/UC3rQBdXhk8kPadgaSOu4Aeg

Curate on Pinterest - https://www.pinterest.ca/lovecurate9919/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Her foul-mouthed response to a near-collision on the road made Kelly realize how stressed and overworked she actually was. This got her thinking about which little warning signs in our lives can tell us that we're working too much. If you suspect you’re burning the candle at both ends and really feeling it, check out the five indicators she’s listed below.

In this episode, Kelly discusses these indicators of overwork and some helpful strategies for working around and pushing back against them.

The Finer Details of This Episode:

Reducing irritability by cutting out or reducing some of your stressors.
Distinguishing between “good” and “bad” pain and how a sedentary lifestyle encourages the latter.
The kinds of activities and routines that can cause forgetfulness.
Reducing fatigue through a better diet (and cutting back on drinking).
Recognizing when chronic fatigue is holding back your productivity.

Quotes:

“When you're fit, you have freedom.”

“Step away from the computer and go outside.”

“Give yourself the day off; work is always going to be there tomorrow.”

Links:

Lumosity - https://www.lumosity.com/en/

Nitric Oxide Dump Exercise - https://www.mercola.com/calendar/2018/fitness.htm

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Allison Boyle is a blogger, coach and self-described “outdoor backpacking mentor.” Originally from Texas, Allison moved to California and fell in love with the great outdoors (much to her surprise). Now writes about her experiences, and advice at She Dreams of Alpine, offering training and guidance programs aimed at aspiring outdoorswomen in particular.

In this episode, Allison explains what converted her to the rugged outdoor life, how discomfort and exhilaration can go hand-in-hand, and how living out of your van on the weekend can make for a surprisingly ideal working environment.

The Finer Details of This Episode:

How and why Allison went from being outdoors-averse to an accomplished hiker and backpacker.
Why getting into backpacking is easier than you think.
Type 2 Fun: learning to be comfortable with being uncomfortable.
How Allison’s She Dreams of Alpine service empowers women looking to expand their outdoor horizons.
Why backpacking is the ultimate gateway to outdoor adventuring.
How Allison hopes her students feel by the time they finish her programs.
What it's like for Allison to work and live out of her van on the weekends.
A preview of Allison's free Outdoor Adventure Starter Kit that you can find a link to below.

Quotes:

“Maybe I am less fearful and maybe I am stronger than I think I am.”

“Once you reach one goal, then you start to realize the potential of other goals.”

“You’re not gonna remember all those times that you sat at home and missed out on doing something, you’re gonna remember those times that you pushed yourself.”

“I think outdoor adventure is like the ultimate self-discovery tool.”

“I’ll be happy anywhere with a view of the Sierras.”

Links:

She Dreams of Alpine - https://www.shedreamsofalpine.com/

Outdoor Adventure Starter Kit - https://shedreamsofalpine.mykajabi.com/outdoor-adventure-starter-kit

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Tara Wagner is a belief breakthrough coach whose services are aimed at self-employed women struggling with the day-to-day stresses of running their own businesses. For over a decade, Tara has helped her clients debunk and put aside beliefs that have held them back from personal growth and physical improvement.

In this episode, Tara discusses how previously helpful beliefs can take root and limit us, the process for changing these beliefs in order to develop a healthier emotional state, and provides us with some handy self-care techniques.

The Finer Details of This Episode:

Why Tara considers belief systems to be “B.S.,” and how a lot of harmful ones may have helped us once upon a time but have since become obsolete.
How we have the ultimate power over our beliefs, rather than the other way around.
Tara’s process for helping move her clients away from limiting beliefs.
The benefit of digging deep into your core beliefs, even if it leaves you feeling vulnerable.
Some handy tips for moving from a belief system that doesn’t serve you to an emotional state that does.
The “Oregon trail” principle of ingraining and changing beliefs.
Some handy self-care techniques you can practise every day.
Check out Tara’s Self-Care in Seconds package at https://xotara.us/!

Quotes:

“[Meditation] teaches you to create space between who you are and your thoughts.”

“9 times out of 10, when we tackle the need, the emotions and the behaviors start to resolve themselves.”

“There’s a difference between digging deep and digging yourself a grave, and it’s how long you stay down there.”

“We can stay on a conscious level because our unconscious is still reacting to that conscious work.”

“We don’t have to dig into the unconscious all the time because our unconscious knows what it’s doing.”

“If you ask your mind the right questions, the right answers start to surface.”

“Cleaning house is not a need. Cleaning house is a strategy to meet a need.”

Links:

XO, Tara Wagner homepage - https://xotara.us/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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We’re wrapping up our Superpower Month—well, Superpower Slighty-Longer-Than-a-Month—by focusing on what’s right in front of us: the present. Being present might not seem to be an obvious superpower in the same way sleep or regular fitness is, but you’ll find that centering yourself and your activities in the moment pays dividends. It will keep you grounded and compel you to put in the necessary work when your thoughts and body might want you to put it off for another day.

In this episode, Kelly discusses what was missing from her routine, why getting older means we need to put in even more physical and mental effort, and what the “Minimum Daily Requirements” for fitness are.

The Finer Details of This Episode:

Kelly breaks down her daily mindfulness and meditation routine and realizes what was missing.
How present-moment fitness pushes back against the mind’s tendency to procrastinate and delay our regular exercise.
“Quick win” baby steps we can incorporate into our routine.
Figuring out the minimum daily requirements for exercise and health.
The danger of the “slowing down” period our body enters when we begin our thirties.

Quotes:

“These aren’t things that are gonna move the needle forward—this is maintenance, not progress. But if we aren’t doing the maintenance, then we’re probably sliding backwards.”

“We are what we think about, and what we think about expands.”

“Let’s all stay present to being fit now—because without our health, we simply don’t have anything.”

Links:

Zach Bush’s Nitric Oxide Dump - http://www.nitricoxidedump.com/

The Egoscue Method - https://www.egoscue.com/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Superpower month is turning out to be a rousing success, so this week we’re tackling the obvious: how being physically fit is a superpower in and of itself. Not only is working out healthy, but building a consistent schedule around your routine and filling it with milestones you can look forward to allows you to maximize feeling good from one day to the next.

In this episode, Kelly discusses three tips for maximizing your fitness on a daily, weekly and long-term basis, even when unexpected circumstances pop up.

The Finer Details of This Episode:

How Kelly’s background has led her to constantly push for her own fitness.
Acknowledging it’s possible to fall out of shape, and figuring out what we need to do to get back on that horse.
Refocusing your fitness routine when circumstances (like an injury) get in the way.
A cute and funny anecdote about how Kelly was able to calm her anxious dog through refocusing.
The power of having something to look forward to.
Making sure to schedule a bit of physical activity per day, even if it’s minimal.

Quotes:

“It may not be exactly what I want to do, but what can I do to continue on my path of wellness while I’m healing?”

“If you have something to look forward to, something on the horizon, then you kinda want to move backwards and go ‘What’s working right now?’”

"Once you take that first step, the second step is always so much easier."

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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You might have noticed there wasn’t an episode last week. There’s a very simple reason for that: Kelly forgot to record one! It was an innocent error, but one she ended up fretting over, debating whether to deal directly with the omission or just pretend it didn’t happen. It was in this stressful moment that Kelly’s friends came through for her and showed the support she needs to keep on track with this show from one week to the next, proving that friendship can be a superpower in its own way.

In this episode, Kelly discusses how close friends and the rest of your support group can boost your mood when you really need it and keep you on track when life gets in the way.

The Finer Details of This Episode:

The avoidant way Kelly first tried dealing with her missed episode, and how her friends and faithful listeners kept her productive.
The overlooked power of a telephone call, and why texts and email can put too much of a layer between people.
How Kelly is maintaining her connections to friends for when she really needs it, and how you can too.
Putting together “line in the sand” plans.
Why you should write down your plans.

Quotes:

“An accountability partner is like a super friend.”

“One fail on one week led to a win this week.”

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Unfortunately, life has done its thing and gotten in the way of Kelly’s “Superpower” month. So fittingly, we’re going to revisit an older episode where we discussed how to clear your head and maintain your drive even when life has tried to derail you. To keep ourselves on track and accountable when we really just aren't feeling it on an off day, it helps to have a solid plan to provide motivation and structure.

In this episode, Kelly discusses the dangers of overwork, how to formulate a plan that keeps you active yet not worn out, and some key techniques for becoming your own best coach.

The Finer Details of This Episode:

Kelly relates her own difficulties working through fatigue and discomfort.
The importance of finding a friend you can be accountable with.
How essential it is to follow through on the promises you've made for yourself.
Turning your wishlist into a workable schedule.
Download Kelly's 12-step plan to get back on your feet, and find a partner to keep you accountable at AngelTigerFit.com!
Register for our latest Fit & Fun Challenge at the Angel Tiger Fit homepage.

Quotes:

“Sometimes we can't always keep ourselves on track and motivated. Sometimes we need the power of friends and a good plan to get ourselves back on track.”

“I think this is where most of us fall off, when we have a wishlist instead of a schedule.”

Links:

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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It’s a brand new year, and Kelly is kicking things off with a “superpower” month, focusing on how managing different aspects of our life can vastly improve our day-to-day enjoyment. While we will examine friends, habits and weights in the near future, this week we’re going to focus on something that can take up approximately a third of each day: sleep!

In this first episode of 2019, Kelly lists her 10 top tips for not only falling asleep but staying asleep, ensuring you reach that much-needed REM state and feeling refreshed the next day.

The Finer Details of This Episode:

Tip 1: don’t use an alarm clock unless you really have to.

Tip 2: make your bedroom as dark as possible.

Tip 3: use earplugs or a white/pink noise machine to muffle any unwanted background noise.

Tip 4: keep your room cool at night.

Tip 5: consider a night guard to prevent grinding your teeth.

Tip 6: minimize caffeine, especially later in the day.

Tip 7: don’t drink alcohol, at least for a month or two at a time.

Tip 8: use herbal remedies to improve sleep quality.

Tip 9: turn off your screens well before bed.

Tip 10: turn your mind off using “throw-down” books and red light.

Quotes:

“Getting a good start on the day is one of the best things you can do to make your day and your life shine.”

“A lot of what I do at night is designed to slow my mind down.”

“I know with a pretty good amount of sleep at night I have a really clear brain the next day.”

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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For this special New Year’s edition of Your Body Mind Fit Connection, we interview professional and personal coach Jim Fortin. Jim is a certified Master Practitioner of Neuro-Linguistic Programming as well as a certified Master Hypnotist. When it comes to nutrition, fitness and personal growth in general, he believes that the key to creating actual, lifelong change is not barreling through with willpower but instead using mental development to reshape your habits, attitudes, and even your very identity.

In this episode, Jim discusses how we become the stories we tell ourselves, why grabbing an extra sweet doesn’t mean we’ve failed our resolutions, and the pitfalls of relying solely on willpower when it comes to getting in shape.

The Finer Details of This Episode:

Breaking down our relationship with our habits.
Why people who make fitness-based New Year’s resolutions give up on them so quickly.
Taking a closer look at the mental associations that create bad eating habits.
How little solutions lead to bigger outcomes more effectively than large-scale solutions.
Why people see innocent slip-ups as reasons they’ve “failed” their resolutions.
Jim’s encounter with pharmaceutical sales representative and how it taught him that our fitness is product of how we think of our “story.”
Understanding and working with the body’s natural healing capacity, including the surprising benefits of self-hypnosis.
The downsides of relying solely on willpower for achieving your fitness and nutrition goals.
COMING SOON: a new Fit & Fun challenge!

Quotes:

"95% of what we do, day in, day out, is habit."

“If you trip along the way, it doesn’t mean anything other than that you tripped.”

“What you want to start doing is reprogramming your subconscious mind for the outcomes you want.”

“You have to be the outcome in your mind first.”

"Whatever you are in your mind, you will be in your external world."

Links:

Jim’s homepage - https://www.jimfortin.com/

It Works: The Famous Little Red Book That Makes Your Dreams Come True - https://www.amazon.com/Works-Famous-Little-Makes-Dreams/dp/0875163238

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Joe Jacobi is an Olympic gold medallist in slalom canoeing (Barcelona, 1992), a high performance coach, and the man behind the Sunday Morning Joe inspirational newsletter. When he was the CEO of US Canoe/Kayak, Joe realized that his health was starting to suffer and that he was putting everybody else’s needs before his own, reinforcing his belief that fitness is a constant practice and that even Olympic athletes can have their own ups and downs. Joe’s expertise lies in incremental actions, helping many people—Kelly included—bind together their comprehensive life and health routines to make them workable.

In this episode, Joe discusses his love of Spain, why he takes a small steps, incremental approach to fitness coaching, and how it’s what we do during the evening rather than during the day that impacts our fitness the most.

The Finer Details of This Episode:

Kelly recounts the strangely “snowy” day she and Joe connected.
Joe explains why he and his family moved to Spain and his personal history with the Andorra region.
How paddling white water rivers forced Joe to think of improvement in incremental terms, and why he feels canoeing and kayaking symbolize life in general.
Joe’s method for working with clients and why he has them focus on training in the here and now rather than for specific fitness goals.
Why sleep habits are the very first things Joe focuses on in his Start Line e-course.
Debunking the myth that Olympic athletes have always been in great shape, including Joe’s own health issues as a former CEO.
Why evening can be the riskiest part of the day for those trying to stay in shape.

Quotes:

"I wanted to wake up like I belonged here."

"I think when we're on the river, we have choices, and we can either just sort of tuck and let the water kind of push us around at its will, or we can learn to navigate it."

"It just doesn't serve the very best athletes in the world any good at all to put any thought into what color medal they're going to win."

"Nobody needs to repeat to themselves that they wanna be world champion—it's inside of them."

Links:

Joe’s homepage - https://joejacobi.com/

Sunday Morning Joe newsletter - https://joejacobi.com/sign-up-for-sunday-morning-joe/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Michele Drielick (see her earlier episode) returns to break down all things stressful. In case you missed her earlier appearance, Michele is the CEO of DestinyWell, a private laboratory that specializes in providing “at-home” medical tests for health-conscious individuals, as well as health coaching. She aims to keep patients on top of their health outside of their annual or semiannual checkups and identify which conditions your body may be susceptible to before they fully develop and become real problems.

In this episode, Michele discusses stress, the wide-ranging impact it has on your body, and how you can tame stress and make it work to your advantage.

The Finer Details of This Episode:

The interaction between stress and sleep, and why it’s a mistake to think of it as purely psychological.
How stress can deeply impact fertility hormones.
Why we need to take a combined mind-body approach to combating stress.
The benefits of reframing the things you “have” to do as the things you “get” to do.
The surprisingly quick way your body can turn itself around when you want it to.
The relationship between sugars and stress and how the latter can affect your nutrition.
Michele’s positive experience using the Oura Ring health tracking device.
Stress, sleep, and Kelly’s experience with sea monsters.
Why you should be saving hormone treatments for last.

Quotes:

“When we think negative things, our body interprets that as stress.”

"Your body is creating a physical environment based on what you perceive to be an emotional environment, and it's not, 'cause they're chemicals.."

"You just need to give your body the chance to heal itself."

Links:

DestinyWell homepage - https://www.destinywell.com/

DestinyWell Ultra Profile - https://www.destinywell.com/product/the-destinywell-ultra-profile/

DestinyWell Facebook page - https://www.facebook.com/DestinyWellUS/

Oura Ring - https://ouraring.com/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Sarah Thomas is a personal trainer who runs Refined Life Fitness, which offers a variety of programs and online bootcamps that aim to get you into your ideal shape within a reasonable time frame. With a focus on high intensity training and tabatas exercises, you can perform Refined Life Fitness’ training regimens at your local gym or even at home.

In this episode, Sarah discusses the benefits of higher intensity workouts, why weight training may be even more important than cardio routines as you age, and why she developed a program aimed at getting kids in shape.

The Finer Details of This Episode:

What tabatas exercises are and how they compare and contrast with high-intensity interval training.
What pushed Sarah to develop her Burn Fat & Feast program.
Why we're more prone to injury as we age, and how muscle training can prevent that.
Carb cycling and why Sarah's program places such focus on macronutrients.
How Sarah's Funky FitKids Program came to be.

Quotes:

"If you only have 4-10 minutes to work out, you can do tabatas and move on with your day."

"You literally can transform your body by dong any sort of strength training at all."

"It's not about the number on the scale, it's more about how your clothes fit and how you feel and the toneness of your body."

"Nutrition is key to any successful wellness plan."

Links:

Refined Life Fitness homepage - https://refinedlifefitness.com/

Burn Fat & Feast 101 Program - https://refinedlifefitness.com/burn-fat-and-feast-101/

Funky FitKids Program - https://refinedlifefitness.com/funky-fitkids-program/

Sarah on Facebook - https://www.facebook.com/refinedlifefitness

Sarah on Instagram - https://www.instagram.com/refinedlifefitness/

Sarah on YouTube - https://www.youtube.com/user/sarahbthomas1

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Podigy - https://podigy.co/

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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The winter holidays can be a perilous time when you're trying to maintain a workout routine—even more if you plan on starting one, as is the case with many New Year's resolutions. Between the food and festivity (and depending on where you live, the weather), you might not feel like going out for a daily jog or even have the time to fit one in.

So for those worried about keeping up or starting a routine during Yuletide, Kelly lists her 8 steps working out consistently over the holidays while still taking time to enjoy yourself.

The Finer Details of This Episode:

A shout-out to Jamie for her review of last week's episode!
How to easily transition from outdoor spring/summer exercise to indoor fall/winter workouts.
Why the usual approach to New Year's fitness resolutions so often fails.
Kelly's comprehensive tips for making “sticky” resolutions.
If you need a workout partner to keep you in check over the holidays, find one on the Angel Tiger Fit homepage!

Quotes:

"Fitness isn't this week; it's forever!”

“Take care of your schedule before you do anything else.”

"So often the knee-jerk desire is 'lose weight,' when in fact, what you really might want is that feeling you get when you're super healthy."

"Start small, start doable."

Links:

Fit & Fun Challenge - https://kellyhoward.lpages.co/atf-30-days-challenge-opt-in-website/

The Angel Tiger Fit Scheduler – https://kellyhoward.lpages.co/atf-download-get-fit-website/

The Angel Tiger Fit homepage – https://angeltigerfit.com/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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We're told that sitting up straight, walking with purpose and flashing a smile are reliable ways to make good first impressions, but when you're feeling down, or even just tired, it can be difficult to conjure up the spirit to even just smirk. Yet you may find that putting in that little bit of effort is enough to boost your mood. By changing up our body language—posture, expression, etc.—we can not only project who we want to be to others but start to feel that way about ourselves as well.

In this episode, Kelly discusses the evidence linking body language to mood, a very unusual study, and how even altering her posture has changed the way people look at her.

The Finer Details of This Episode:

A shout-out to Kimberly Eifrid, who wrote in about our recent interview with Lisa Hisscock.
The studies suggesting outward appearance affects our attitude.
Boosting your mood by changing up your posture.
How "walking like a tiger" wowed a cashier and boosted Kelly's mood
Coming in December: interviews with a gold medalist and a modern day shaman!

Quotes:

"Just smile and wiggle your butt—it works with most things in life."

"Our movements and our physical action affects our minds and our emotions."

"You can literally change your hormones by the way you change your body language."

"Change your body, change your mind."

Links:

Amy Cuddy, "Your Body Language May Shape Who You Are" - https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are?language=en

Lumo Lift Posture Coach & Activity Tracker - https://www.lumobodytech.com/lumo-lift-posture-corrector/

More Than a Body homepage – http://www.morethanabody.com/

The Angel Tiger Fit homepage – https://angeltigerfit.com/

Subscribe & Review in iTunes:

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Lisa Hisscock is a certified health and fitness coach specializing in behavioral change, working closely with her clients to foster new and healthy habits to keep them in shape on a day-to-day basis. Through her coaching business More Than a Body, she takes a full lifestyle approach to health and fitness. With her routine and enough time, the exercises and chores you always end up putting off until later will become second-nature.

In this conversation, Lisa lays out her “four non-negotiables” for changing behaviour, explains why we overestimate the importance of willpower in fitness, and delves into why your happy hour routine may have to change with your fitness routine.

The Finer Details of This Episode:

Lisa explains why “empty nesters” make up the bulk of her clientele.
The different exercise habits Lisa noticed among her early clients and why this observation pushed her toward behavioral coaching.
Lisa lays out her four-factor process for enabling long-term behavioral changes in her clients.
A few easy tips for fighting off insomnia.
Minimizing cortisol, the stress hormone.
Why changing your habits can mean changing your hangouts.

Quotes:

“I envision this world, Kelly, where we don’t have any bathroom scales anymore.”

“I really wanted to help people in AND out of the gym.”

“You have to take action, and if not you just have a journal of things that you’d like to do.”

“When biology and willpower go to war, biology wins 100% of the time.”

“It is very important to me that I set up my environment to be the healthiest version of me.”

Links:

More Than a Body homepage - http://www.morethanabody.com/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Ricki Heller is an educator, author and anti-candida nutritionist. As part of her Sweet Life program, Ricki advocates for a diet free of high-glycemic sweeteners, refined sugars, caffeine, and many other food types to ensure long-lasting and vibrant health. She also argues for the widespread normalization of vegan and gluten-free dishes, rather than them being the exception to the rule on restaurant menus and the potluck table.

In this episode, Ricki explains why we need to overhaul our diets, dissects how staples like sugars can negatively impact our systems, and suggests some handy tips for making “non-traditional” meals the norm at parties and gatherings.

The Finer Details of This Episode:

How her mother’s health issues radically changed Ricki’s approach to nutrition.
Tips for healthy eating over the holiday season.
Her surprise approach to making vegan and gluten-free foods more inviting.
Breaking down how cutting out sugars and other sweeteners positively affects your body.

Quotes:

“You don’t have to give up your favorite foods to be healthy… but you do need to find more healthful alternatives.”

“I think, as a society, we have just grown accustomed to always feeling less than well.”

“My feeling is, don’t tell them, just serve it to them, and if it really is good they won’t know the difference!”

Links:

Ricki Heller’s homepage - https://www.rickiheller.com/

Ricki’s recipes - https://www.rickiheller.com/recipes/

The Sweet Life Health Club - https://www.rickiheller.com/work-with-me/sweet-life/

Food Freedom Program - https://www.rickiheller.com/work-with-me/food-freedom/

Candida Kick-Start Program - https://rickiheller.lpages.co/candida-kick-start-reg/

Ricki’s Facebook page - https://www.facebook.com/RickiHellerpage/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Michele Drielick is the CEO of DestinyWell, a private laboratory that specializes in providing “at-home” medical tests for health-conscious individuals, as well as health coaching. With DestinyWell, she aims to keep patients on top of their health outside of their annual or semiannual checkups and identify which conditions your body may be susceptible to before they fully develop and become real problems.

In this conversation, Michele discusses how DestinyWell operates within the medical industry, what aspects of our healthy are frequently overlooked, and the importance of taking control of your health destiny.

The Finer Details of This Episode:

Why Michele and her partners founded DestinyWell, and how its primary focus is personal responsibility.
How DestinyWell is built around the vast array of information available to patients today.
What health markers are Michele and her team looking out for.
Breaking down the concept of living “optimally well.”
Bone health, the vital importance of Vitamin D, and the dangers of calcium misuse.
Figuring out what treatments and regimens work best for you and your lifestyle.
How semi-annual checkups can put us off from seeking the treatment we need.
Next week: another special guest!

Quotes:

“I think what we fail to realize as individuals is our own responsibility.”

“Your path is not just predicted by your genes… you own your own health outcome.”

“With the availability of information today, a lot of people feel like they’re smarter than their doctor on a lot of things.”

“Optimal living is finding that place where you’re living congruently about what it is you know about health and about yourself.”

“Changing your lifestyle is medicine.”

“There’s so much to know. It’s evolving all the time and we’re just getting smarter and smarter about it.”

Links:

DestinyWell homepage - https://www.destinywell.com/

DestinyWell quiz - https://www.destinywell.com/quiz/

DestinyWell Facebook page - https://www.facebook.com/DestinyWellUS/

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Whether it’s from a bad day, an honest mistake you made, or events beyond your control, at some point down the line you’ll probably trip and fall into a deep pit of self-pity—“Woe is me,” I can’t believe I messed up like that,” “Can’t I do anything right?”, etc. Those moments leave us feeling weak and hopeless, but if you stay down in that hole for too long then self-pity risks becoming comforting and validating. So when you are down, it’s good to have the tools to dig yourself out.

In this episode, Kelly relates her friends’ personal experiences with self-pity, breaks down how self-pity gets us trapped in our own heads, and provides some helpful tips to get yourself back on your feet and moving again if life gives you a wallop.

The Finer Details of This Episode:

How pity parties quickly build up and override our thoughts.
Why it’s okay to wallow a little.
Figuring out which friends will simply comfort you vs. which friends will offer the constructive advice you need.
Why your significant other may not be the best person to turn to when you’re feeling down.
What’s your Kryptonite? Which stimuli negative affect your mood? What positive activities and pastimes can you bring into your life?
The importance of identifying what you can and cannot control.
How decent food and sleep will help you climb out of your pity hole.

Quotes:

“What we’re talking about today is the emotional body slam that happens most likely to all of us at some time in our life.”

“If something knocked you down, kicked your feet out from underneath you, then just acknowledge it!”

“Call a friend who’s not going to give you the pat on the back. Call a friend who’s gonna give you the tough love.”

“I just immersed myself in things that changed my mindset, that made me a little happier, that made me laugh. Look for the positive out there.”

“When we start focusing on something outside of ourselves, it is so easy to forget about our problems and help someone else.”

Links:

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Egoscue Institute Massage Therapy & Postural Therapy - https://www.egoscue.com/campaigns/landingpage/index.html

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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If your calendar doesn't have a lot of white spaces, chances are you're the kind of person who likes to keep busy and lend a hand when asked. But while saying "yes" to every request or opportunity may feel like the right thing to do, who does it benefit if you end up feeling too burnt out to help out or even just enjoy yourself? No one, least of all yourself! To be your best self, you will need to be choosey and prioritize the work that means the most to you and your time.

In this episode, Kelly discusses the risks of saying "yes" to every opportunity, why you need to save some time for yourself, and how the more opportunities you take advantage of means the more you have to decline.

The Finer Details of This Episode:

The pitfalls of being a "Yes-a-holic."
How it's possible to wear yourself out on behalf of others.
A "Joyful Yes" vs. a "Guilty Yes."
Why giving something up can mean giving someone else a good opportunity.
Kelly's cathartic and silly method for recognizing the time available to her.

Quotes:

"There are all of these unlimited opportunities in our lives and it's really up to us to pick and choose the things that really matter and just let the rest go."
"When it feels like too much, it's OK to say no."
"A yes given grudgingly, or a guilty no, do not have the same energy as 'Hell Yes'."

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Anyone who regularly steps on the bathroom scale knows the power—and intimidation—of numbers when getting physically fit. But the black-and-white reality of numbers are beneficial to achieving the vision of ourselves we want. Just by tracking what you eat and how you exercise, you’ll find yourself on a more concrete path to becoming the You to want to be.

In this episode, Kelly discusses using your idealized vision to design a personalized schedule that will allow you to meet the numbers you need to succeed.

The Finer Details of This Episode:

-Vision: what are the specific goals you want to accomplish, e.g. physical appearance and fitness, activities you want to participate in, etc.?

-Taking advantage of mental encoding.

-How scheduling lets us turn our abstract goals into concrete reality.

-Kelly provides an example of her typical schedule for reference.

-The “boring” but important process of tracking your food intake and exercise habits.

-Water: easy to overlook but so very necessary to staying fit and healthy.

-Why you shouldn’t solely rely on BMI (Body Mass Index) and give Dexa bone density scans a shot.

Quotes:

“You need to know your vision, you need to have a schedule, and you need to know your numbers—but those numbers do not always come from the bathroom scale.”

“Being able to feel it, see it in your mind, and know what it is you want is a super quick shortcut to getting what it is that you want.”

“There is magic in [putting] pen to paper and then having your schedule somewhere you can see it.”

“The bottom line is: you do need to know, at least in broad strokes, what you’re consuming.”

Links:

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Angel Tiger Fit Action Plan - https://kellyhoward.lpages.co/atf-download-get-fit-website/

Camelbak Water Calculator - https://www.camelbak.com/en/hydrated/hydration-calculator\

Dexa Scan - https://www.osteopenia3.com/dexa-scans.html

BMI Calculator - https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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Remember the old saying about “the best laid plans of mice and men”? It’s important to keep in mind because life often has a way of intruding on our carefully crafted work schedules and workout routines. While it’s easy to feel down ourselves in these situations for not accomplishing everything we hope to, it’s important to take a gradual approach to personal progress that allows us to feel good by taking small but important steps.

In this episode, Kelly discusses how to pick yourself up after stumbling, find solace in the little steps you take, and why you should take a hard look at the reasons you’ve set certain goals.

The Finer Details of This Episode:

-Dispelling the illusion of “perfection,” and finding an alternative.

-The benefits of loosely focused rather than laser-focused action.

-Kelly’s kayaking experience and taking it one step at a time.

-Considering what you really, truly want out of your goals.

-Plan little celebrations for each successful step you take!

Quotes:

“Occasionally we get exactly perfectly what it is we set out to accomplish, but mostly life’s a little messy.”

“Progress means you’re moving forward, even if you’re not moving forward at superhuman speed.”

“Perfectionism sets an improbable and unsustainable standard.”

“Remember to look back and be gentle with yourself when you don’t hit your goals.”

“Look forward at what you want, look back at what you accomplished.”

Links:

The Angel Tiger Fit homepage - https://angeltigerfit.com/

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

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We all want to change some aspect of our lives, be it eating habits, exercise routines or even how we socialize with others. But successfully making those changes means more than simply adding a new task to our agendas. To make truly lifelong changes, you will need to commit and figure out which habits need to be improved and which ones need to go entirely.

In this episode, Kelly discusses differing levels of commitment, why taking on new tasks means getting rid of others, and scheduling your new, healthy habits.

The Finer Details of This Episode:

-How complete commitment to one task can overrule other parts of your life.

-Why 99% commitment feels more stressful than 100% commitment.

-Turning lifestyle choices into lifelong habits.

-Determining when to give one task/choice a good try, and when to go all-in.

-“Keystone habits” and Charles Duhigg’s The Power of Habit.

-Kelly’s three-step process to identifying and changing habits.

Quotes:

“The truth is, when you’re a hundred percent committed to something, there are other things in life that aren’t gonna get done.”

“If you are 100% committed to whatever it is, then you don’t really have to think about it.”

“If it’s something you really want to do, it eventually becomes a habit.”

“Everytime you stop an action, you’re getting something in return.”

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

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In your journey to get your life fit and in order, don’t forget to make time for fun. After all, while hard work makes for a sustainable and healthy life, fun helps make it enjoyable and can get you through a rougher day. So for this episode, Kelly focuses on how you can get necessary chores out of the way so you can make the time to relax and cut loose.

The Finer Details of This Episode:

-Discussing overwork and when you need to give yourself some time off.

-Kelly points to Finish: Give Yourself the Gift of Done by Jon Acuff, so you can find inspiration to complete the tasks you’ve been putting off for a while.

-Acknowledging that making chores fun incentivizes ourselves to keep at them.

-Kelly’s 30-day challenge: doing something fun and something fit each day; starts October 15; click on the “I Want a Challenge” link on the Angel Tiger Fit website.

Quotes:

“Today we’re going to be chatting about the science of fun—and believe me, that is not an oxymoron.”

“The less it lights you up, the harder it is going to be to stick with it in the long term, every time.”

“There really is something very important about making sure that you’re loving at least some of what it is that you do, and enjoying as much of your fitness that you can.”

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

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As much as we may want to get fit and organized, life can throw obstacles in your way, be it pain, fatigue or just not being able to find the spark to get off. To keep ourselves on track and accountable when we really just aren't feeling it on an off day, it helps to have a solid plan to provide motivation and structure.

In this episode, Kelly discusses the dangers of overwork, how to formulate a plan that keeps you active yet not worn out, and some key techniques for becoming your own best coach.

The Finer Details of This Episode:

-Kelly relates her own difficulties working through fatigue and discomfort.

-The importance of finding a friend you can be accountable with.

-How essential it is to follow through on the promises you've made for yourself.

-Turning your wish list into a workable schedule.

-Download Kelly's 12-step plan to get back on your feet.

Quotes:

“Sometimes we can't always keep ourselves on track and motivated. Sometimes we need the power of friends and a good plan to get ourselves back on track.”

“I think this is where most of us fall off, when we have a wishlist instead of a schedule.”

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

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After tackling her health head-on and embracing a fitter lifestyle in her 40s, Oonagh Duncan now specializes in a total mind-body approach for getting into the shape you want. Her 28 Day Transformation Challenge is a comprehensive course in changing your food and fitness behaviours so that eating and living healthy comes to be second-nature.

In this episode, Oonagh discusses the key habits that lead to healthy thinking and healthy living, why viewing non-smokers and non-drinkers as something “other” can impede our personal growth, and the importance of moving past the notion of what our bodies “should” be like.

The Finer Details of This Episode:

Addressing the Us vs. Them mentality that can make it all the more

difficult for smokers to give up their habit. * Kelly describes her own 90 days without drinking alcohol and how it’s

changed her approach to casual drinking. * How our own perceptions of what our body is supposed to be like can

impede our drive to want to get fit. * Oonagh summarizes her 28 Day Transformation Challenge and its

habits-based approach. * Identifying “keystone habits” and developing new habit patterns to

encourage healthy living. * Avoiding confusing temporary diets with permanent lifestyle changes. * Oonagh outline some basic steps to changing your mindset toward

living a healthier lifestyle. * Using meditation to counter your cravings. * Oonagh describes her upcoming “retreat” where she and others will

live at peak mind and body healthiness. * Next week: Kelly outlines her own five-step plan.

Quotes:

“You do have to do some mental adjustments about who you are now when your body changes.”

“It’s not that my workout burned so many calories, and that’s why I’m fit. It’s because it set off this ripple effect of other positive behaviors throughout my day.”

“Is this [diet] something you’ll do when you’re so, so busy? Is this something you’ll do when your loved one is in the hospital?”

“If you want fat loss, [your diet’s] going to be 99% nutrition.”

“People think they want to lose weight, but they don’t want to lose weight. They want the feeling they’ll think they have when they’ve lost weight.”

Links:

Official Fit Feels Good website - https://www.fitfeelsgood.com/

Oonagh’s homepage - https://www.oonaghduncan.com/

The Angel Tiger Fit homepage - https://angeltigerfit.com/

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Getting yourself refreshed and in shape is near-constant reminder of how harsh we can be towards ourselves, judging our own appearance and drive. To get our minds and bodies fit, getting yourself in a healthy, positive headspace more effectively enables us to do the work we need to put in.

In this episode, Kelly discusses the negative thoughts she and others have had to grapple with on their paths to self-improvement, as well as the steps we can take to keep ourselves on a healthy track even if work can get in the way.

The Finer Details of This Episode:

Kelly’s interviews her fellow conference-goers about self-doubt and

discusses the surprising answers she received. * How “work mode” can distract from the regular exercise we need to put

in. * The little ways we can keep ourselves healthy from day to day even if

we’re really busy. * Finding a new voice to describe yourself. * A helpful little meditation tactic you can try on your own and put

yourself in a better mood. * Next week: an interview with Oonagh Duncan of Fit Feels Good!

Quotes:

“We shouldn’t be thinking those kinds of thoughts because they’re really counter-productive, especially if we want to be healthy and vibrant, right?”

“You can’t really change something until you know what you’ve got.”

“I may look for the great in other people but I wasn’t doing it so consistently with myself.”

“I had to shift my entire thought process around how I was looking at myself, and it’s made a difference—it’s made a big difference, actually.”

“I believe that without our health, we can’t have everything that we want in life.”

Links:

The Angel Tiger Fit homepage - https://angeltigerfit.com/

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Continuing from Episode 1 (De-cluttering), Kelly focuses on how to fill your life with the energy needed to accomplish the most important tasks, as well as how to build a foundation for the fitness goals you wish to achieve. With a firm foundation in place for your new habits, you can more easily find the time and drive to get your body to where you want it to be.

In this episode, we cover what else needs to be cleared away and de-cluttered, the exercise gear you have and need to acquire, and what food tucked away in your fridge best serves your needs.

The Finer Details of This Episode:

Choosing a dedicated, reusable water bottle or CamelBak rather than

disposable water bottles so you’ll always have something sustainable

for when you’re on the go. * The importance of relying on a few staple items of exercise gear. * For cyclists: make sure that everything is tuned up and in working

condition (submit your questions in the comments section if you have

any inquiries about what bike and cycling gear will work best for

you). * Focusing on the gear that you’re actually going to use, and making

sure it’s all charged up and ready for you to use as you walk out the

door. * Paring down your pantry contents, utensils and cookware lets you

focus on a refined, healthy menu rather than falling back on easy

junk food. * Finding guilt-free ways to get rid of the food you don’t want or

need. (Use the Three Piles method from last episode!) * The benefits of clear containers.

Quotes:

“It’s so much easier to manage your exercise and food when you can grab and go knowing that what you’re grabbing is exactly what you need, or what works for you.”

“Here’s to never messing around again trying to find stuff that fits, stuff that looks good, and stuff that works.”

“When you have gear that you like, and it works, you just feel better about your exercise!”

“The truth is that when you de-clutter, it opens up energy, it makes things feel good. You realize you don’t have to compromise or tolerate things that just weren’t working before.”

Subscribe & Review in iTunes

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If you are looking to get your life on track, be it physically, spiritually or personally, Your Body Mind Fit Connection is the perfect podcast for you. Host Kelly Howard takes listeners on a journey to holistically address each segment of your life and get you feeling clear-headed, refreshed and healthy.

In this first episode, Kelly starts your journey to total fitness off on the right foot by inspiring you to de-clutter your living space, paring your possessions down only to what you need to live a clean and active life.

The Finer Details of This Episode:

Denise Duffield-Thomas’ approach to de-cluttering as a means of achieving financial abundance.
The “Three Piles” method to sorting what clothes you do and don’t need.
Crafting a checklist and taking the steps to tackle your clutter a little bit at a time.
Focusing only on the clothes and shoes that suit your needs, fitness goals and ideal appearance.
Next week: exercise gear, dirty pantry secrets, and embarrassing pictures!

Quotes:

“Out with anything that made me feel like a failure for not being able to rock it.”

“When you have things in your world you don’t like… it’s like a physical mental and emotional wait that just doesn’t do anything but make us feel bad.”

“Anything that’s holding you back, just let it go; there’s no need for negative feelings here.”

Subscribe & Review in iTunes

Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!

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If being fit were simply a matter of exercise and nutrition, wouldn't we be all rocking a slender, stronger, and sexier bod? Being FIT is as much about mindset and environment as it is about skipping the scale and using real numbers. It's putting yourself first so you can create the energy, confidence, vitality, and freedom you need to turn that dream into a reality, conquer the corporate ladder, or change the world while changing diapers. Think about it as your ROA (Return on Action) and your investment on mindset. Listen in for a brand new, age-old take on health, fitness, weight loss, and a life of freedom and fun. Grab your ROA Plan at www.AngelTigerFit.com.

Fit is Freedom with Kelly Howard: Recent Episodes

Kelly Howard