More Than Motivation

Surprises teach us so much but are you ever really READY for them??? One of the first things I have realized after hearing my dad had cancer was that you cannot possible plan everything out as much as you thought. You will never be fully prepared. I have faith in a God and his love for us. I believe in an afterlife that is so much more powerful and joyful than the life we are all in right now. That does NOT make surprises easy. The FOUNDATION that you build before the surprises come, help to see growth happen in the midst of hardship, pain, and grief. We create these "what if" stories. This post I wrote right after hearing my dads diagnosis and the mannyyyyy 2020 life surprises. This was just the beginning of growth in this season.  Can we start to expect the surprises we all get excited for again? Are you expecting surprises, are you expecting God to use you? Start looking for them. Start searching for them. Start believing they will happen. Some of those surprises that we dream are actually blessings that you just cant see yet. Come chat with me over on Instagram @Kelleyfit4freedom. I am ALWAYS just a message away if you want to talk it out my friend.

People will ask me, how do you just go with life’s twists and turns without slowing down? With every turn comes momentum. It pushes you to grow in new ways especially when it comes to relationships and human connection. You can learn from every single relationship you are in. I have been in abusive ones, toxic ones, really strong ones, fun ones, and they have all taught me something different. How can we transition from these hard turns into the single life?  So in a season of singleness, what is the mindset I take on? I am free, I don’t have to ask for permission to do anything. Independence is my favorite word.  I get to feel lonely. Trust me, its HARD. As soon as negative thoughts start to creep in you have to sort them. Some of the most common... "What if I stayed with him/her, THEN I could have kids right now and a house and my dream job." "What am I doing wrong, why does no one like me?" Are you loving and respecting yourself the way you want someone to love and care for you? That's step one. Check out this episode all about body image and self-worth Step two, are you looking at a checklist for your man to follow? "Should I just settle?" Nope.  I get to be gitty and excited and dream of the relationship I will have in the future when I am ready, when my heart is ready and when he is ready. Maybe that's next week maybe that's in 5 years. Who. Knows. I don’t and I am ok with that. The Subtle Art of Not Giving a F*** by Mark Manson

A little bit of everything in this pep talk and tactical tips. Get ready for the tough love... When you get lost in the woods, do you just sit down and say screw it hoping for your car to just show up spontaneously before sunset? Didn't think so. Why do we act like this in life? We sit and HOPE for change to happen and THAT is when we feel "lost." Now, instead of just trying to sprint in any direction. Lets sit on it, look at the map and wait 24 hours to process whats next. This next step is a SINGLE step, not 25 steps. Movement builds momentum and that is when the motivation appears. Just move. The path with be discovered along the way. Sit and think. What are my options? What looks the most realistic? What looks like the most scenic? It may not be the most direct path. It will not always look glamorous.  It WILL be worth it. Hand lotion candles Etsy shop: https://www.etsy.com/shop/MoreThanMotivationCo Lets hangout over on Instagram: Kelleyfit4freedom

First, reflection 2020 before you close those doors. 1. What were your 3 greatest wins in 2020 2. What were 5 lessons you want to take into 2021 3. What are 3 things you could have done better in 2020 that you may or may not focus on in the coming year. 4. What are 3 habits you want to leave behind in 2020?   Second, create a vision to see come to fruition in 2021 and many years to follow. A few things to think about when doing this. - This is YOUR vision not pintrest's or your boyfriends/husbands/moms/friends - Have your why as a foundation during this process - Dont skim the surface. Make some of these really uncomfortable - Make sure to combine, professional, personal, financial, phyical, etc. - Pin point dates when possible/reasonable   POST this vision board for you to see every single day! Instagram: Kelleyfit4freedom Etsy shop: https://www.etsy.com/shop/MorethanMotivationCo

Being a female in a male dominated area comes with obstacles. In today's episode we talk about how to navigate these obstacles with a positive mindset. These are just a few of the lessons I have learned while participating in male dominated  sports, career fields, college programs, and friend groups.  1. Know that there WILL be differences, you will be judged, pushed buck, & challenged. 2.  Don’t use being a female to your advantage unless you want others to use you being a female to your disadvantage. 3. Remember that not all your coworkers who are men look down to you. 4. You will NEED atleast one female friend to talk about emotions, frustrations, and actually connect. MEN DO NOT WANT TO but that does not mean that you have to hold everything in.    "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." - Theodore Roosevelt

In this conversation Jale shares with us what God has taught her in this season of life. She is a Christ believer, a wife, fur mama, and nanny. She breaks down this chat into three areas of life which can be difficult to navigate in hard seasons especially the holidays. 1. Slowing down The Ruthless Elimination of Hurry - John Mark Comer “Infinite desire - finite soul = restlessness”  2. Identifying gratitude Take time each day to reflect and write down 3 things you’re grateful for. Want a FREE gratitude journal template? Click here for one I made with YOU in mind! 3. Managing stress/anxiety Anxious for Nothing: Finding Calm in a Chaotic World - Max Lucado "The presence of anxiety is unavoidable, but the prison of anxiety is optional"   You can find Jale on Instagram @JaleTalbert You can find me, Corinne Kelley on Instagram @kelleyfit4freedom

It's easy to feel guilt and shame after a holiday weekend when we are off our normal routines, eating habits, and workout schedule.   You don’t need to toss left overs or desserts and "restart Monday morning". WHAT?! Shocked? Ya, I was too when I  realize this last year. You can enjoy the sweets still this week and not feel like trash.    You don't need to do it all at once, it does not have to be all or nothing this holiday season When you eliminate everything, this is when binges happen on the weekend and during the holiday celebrations Water Going for walks Veggies first Focus on the basics How?! Remember and know your why. Treat your body like a temple, a canvas, a precious gift Reframe your journey's definition Looking for a FREE JOURNAL to write your gratitudes, affirmations, and vision every morning? Click here Come hangout with me on Instagram @kelleyfit4freedomI would love to know what hit home with you in today's conversation my friend!

Today's conversation was filled with so much energy because this powerhouse of a woman has ran multiple marathons and ultras with a smile on her face throughout the process. She says her story and reason behind each race was different. First of all, what does it even mean to be a "runner?" This is the first question that Kate answers for us. You may not think you look like a runner or are capable of becoming one but until you start to try and find your why, you cannot say you "can't" or "won't" be a runner. My question was what does it look like to run a 50 mile race?! Kate blows my mind with her response because it was NOT what you would expect. You may think training for 50 miles would look boring and dreadful. That is NOT her response! Kate ends our chat explaining how she wants to be the woman in the nursing home doing pushups. MY KIND OF GAL! LETS GOOOO! You can find Kate on IG @kateshros or on her podcast Be Bright 

You will NEVER feel "ready" but you can still be ready NOW. 1. Set goals that are detailed and specific with who, what, where, when, why and how. 2. Know what you will do not IF you fail but rather WHEN you fail. Those what if stories in our head need a new perspective. Let's chat about those in today's episode. 3. Visualize yourself achieving that thing you don't feel ready for. For every review throughout the month of November, I will DONATE a $10 donation to A21. Their mission is combat sex trafficking. https://www.a21.org Just send me a message with  screenshot of your review @kelleyfit4freedom on Instagram and I will donate on your behalf. This is my way for YOU to be a part of this solution in a different way.  More on the topic "Fear of Failure" Want to know HOW to buy a house as a young adult even when people say its "impossible" Click here

Let be give you a little pep talk to get that booty moving and commit to the goal someone has talked you out of too many times. You are not NATURALLY good at anything but somehow you got really good at walking on your two feet. How? Practice and a whole lot of support. There are THREE tips that will get you to achieve your goal. 1. Tune out the negative voices that talk you out of your goals every single time. 2. Be willing to make sacrifices. Know your why and have your skin in the game (buy your race ticket, invest in a course/training program, money is something you won't want to waste and throw to the curb). 3. Journal the process, it is the only way to remember just how far you have come! This will make it easier to identify when you hit a goal whether big or small and then you can celebrate the process! If you don't celebrate your wins, burnout is inevitable. Check out this episode for more on this topic.   I would love to hear about your big goals going into the holidays and through the new year! Send me a DM and  let me know you listened to this episode. I may just have a surprise for you!!!

Savannah is a mom, wife, podcaster, and believer in Jesus. Today she shares her story of finding a true relationship with God after growing up in a Christian home. Did you too grow up in a home that was defined by a religious denomination but had no clue what spirituality connections meant? We go deep, talking about the unpopular opinions and she goes into the subjects that many health coaches don't ever speak about. Self love isn't optional even as a mama with young children but what does that look like according to the bible? Savannah is vulnerable, real and raw which is 100% my kind of soul sister. If you want to hear more about her faith journey you can find her at: IG: savannahcalixto Podcast: WakePraySlay If you want more testimonies on this podcast and faith based conversations share this episode with a friend, that shows me (statistics) what you enjoy most!

Ever get wrapped up in the success mindset that once you finally achieve that hard goal, you don’t get to even fully embrace that it happened? This can be with your small wins or the big ones. I’ve done this a lot and I want to help you to identify if you too are doing it. As a high achiever, you set scary goals. Some people may view them as impossible. To keep achieving these goals without feeling burnout, your NEED to celebrate yourself! Shout out yourself today on something are ready to finally celebrate!!! Tag me @kelleyfit4freedom because I would LOVE to cheer you on in the weeks and months to come!

Let's chat about fad diets for a minute. This episode we get real about why fad diets just don't work even though they may be appearing to work through marketing and social media. You are unique, don't try to fit yourself in any fad diet, program, or weight loss box. This week I stepped on the scale for the first time in almost a YEAR and it was a wake up call that what other women may be doing on their macro tracking journey just is not for me right now and that is how it SHOULD be. This journey is unique to YOU and don't let any coach tells you otherwise. If you want more on the scale conversation, go back to episode 5: BODY IMAGE where I share this battle and why my breakup with a toxic relationship with the scale was the best decision on my fitness journey.

This episode we go deep, down to the roots. What if you don't actually need anything new but you just need to make room for your old roots to grow? We say yes to so many things and sometimes they never actually take root. If that happens, its time to get rid of it! There's so many dead branches that are just holding us back from flourishing. Once you do this, then you need to make sure to maintain those healthy roots. Water your heart and soul with rest. This may be an hour or day or entire month. It all depends on how dry they are! I'd love to hear what you loved about this coffee chat, just send me a DM @kelleyfit4freedom on IG!

Need a pep talk?!  This episode you are going to get the STANDING OVATION you deserve my friend!!   What are you procrastinating on today: your workout, homework, asking for a promotion, job applications, college applications, cleaning the house? The list goes on...   When we procrastinate we are just keeping 100 tabs open in our brains. So first put those on paper. It takes away some of the overwhelm.    Ask yourself why am I procrastinating?  Ask yourself who am I putting off?  Ask yourself how am I going to push past this procrastination?

Grab a cup of coffee and let's start our week off together today! This conversation will for sure light your heart up right now if you are feeling like your cup is a bit empty.  1.  Routine for motivation is LIFE CHANGING - Putting your WHY as your morning alarm. It may look very different than your best friend's why! Don't compare the two my friend, you are UNIQUE! - Reading some inspirational words first thing in the morning.  - Journal affirmations, gratitude, and your emotions 2. Accountability - Motivation does NOT have to be manifested internally. Surround yourself with people who will help keep you going forward. 3. Fail forward - The most successful people are the ones standing on TOP of a pile of failures.   I would LOVE to hear what hit home with you today. DM me sister, I want to celebrate these break throughs with you!

I think when people hear "start today" they think it needs to be something massive like a half marathon or tough mudder or calculating your macros perfectly. You need to look at where you are at, your reality. Everyone has something they can start today. What is something you can improve on, something you have been procrastinating for months? That's the plans we are going to focus on today. Stop getting in your own damn way. There will be no perfect starting line. There is no finish line, there are checkpoints on this journey called life and I want you to celebrate every single one of them.

You’re right where you need to be. We have this expectation for ourselves to make history overnight. I have news for you, the successful people you are comparing resumes with didn't do it all in the same day or even the same year! You’re not lost, you’re just wandering in the wilderness. A field of flowers is coming up on you’re right. Don't run past it, walk and embrace the present. 

We all struggle with emotional eating at some point in time. In the moment it feels like the bar of chocolate is going to fix our emotions. We are trying to make the emotions go away, when really we need to feel the emotion, process what it is causing us to have these cravings. It may be stress from college, anxiety as a mama, or maybe its loneliness after a break up. Whatever it is causing you to emotionally eat, use this season and recognize that there is a purpose for it. 1. Emotional eating isn't always a negative thing. Maybe we need that fuel and this season is going to help you get it! 2. Recognize what is causing the emotional eating and then you can eat the comfort food after processing your emotions. 3. Focus on finding nutritional foods to fulfill those cravings on a regular basis.   **This conversation is not meant to be medical advice. Always seek advice form a professional if needed!**

I finally did it! After 2 years of WANTING to buy a home, I did the dang thing. How is this possible on one person's income, at 24 years old? I didn't feel qualified to be a homeowner but here's the thing, none of us are going to be completely ready. Ready is a lie. You need to take risks every once and a while and this one was 100% worth every risk taken. There is definitely a preparation season. The beginning of this episode we will chat about my story and what life looked like as I was saving up for a house. If you want the tangible tips start at time: 12:55.    1. Let go of the fairytale, and find your why.  2. Learn money management. 3. Find a realtor who you can trust! If you are in NewHampshire, Elizabeth Foster was INCREDIBLE!

Emily Helderman is a clinical social worker, health coach an podcaster. In this conversation we talk about the doors closing. Emily gives us a ray of hope in the middle of what may seem like a crashing world. Doors close and sometimes it can be difficult to see a new one opening. We chat about break ups and the dreaded lengthy job search. How can we take care of our mental health through these seasons? Tune into this conversation and hear her guidance on mental health and how you can can be more kind to your mind! If you want more of Emily's wisdom go follower her on IG @EmilyHelderman or tune into her podcast: "The Kind Mind Project"

I stopped running last year and have seen nothing but positive results!!! What do we need to think about when we set goals? 1. Realistic - How well have we evaluated our current life situation? Running a business, balancing grad school, homeschooling the kiddos, maybe working out for an hour or more everyday to train for a triathalon isn't something you need to fit in right now. 2. Fun - It's SO important to find joy on the journey! Don't dread every second on the treadmill, its EXTREMELY unnecessary. 3. Achievable - Having something to check off helps to keep going! This may be a strength program, workout tracker, or meal plan with an end goal to strive for! When we goal hop it makes following through with anything really difficult. We talk about a study done on the most common reason for people to give up on their goals. In Acuff's book Finish, he discusses the most common day for people to give up. Listen in on this conversation and you will find out what day! Its not day 30 and its certainly not day 365. Finish By Jon Acuff: https://acuff.me/books/

This conversation we get talk about goal setting comparison. Why are we setting goals based on what other people are doing? This is what causes the yo-yo dieting that will never ever work! How do we stop setting career goals based on what other people think we should do? This will lead to a very dreadful journey.  Until you find your why and build goals around your own reality, they will never be achieved. Goals are personal, they need to be customized to you. Just because someone else is seeing the results doesn't mean it will work for you. Your realities look vastly different! Let's talk about goal setting and how to be mindful when setting goals we can actually WANT to achieve!

In this episode I talk to the one who feels isolated, lonely, disconnected from close friendships. Maybe you are working from home and away from that work environment that gave you that community. You may be the new grad who suddenly had to leave college and now you’re back home. You don’t want to go back to your high school friends but you also don’t know how to find true fellowship, especially while social distancing. Don’t give up, there is a solution. Finding friends, close community, true fellowship, it can be extremely difficult as we grow up and have to be more intentional about it.   Why is community so important? Why do we feel so isolated in such a connected world? How do we find community?   “As iron sharpens iron, so one person sharpens another” Proverbs 27:17   Need community, accountability, close friendship? Link to my accountability group interest form: http://bit.ly/Fit4freedom   OR just send me a DM over on IG @kelleyfit4freedom! I would love to chat with you. If you are anything like me, you’ll hesitate and procrastinate because that’s just what the introverts in us want to do. DON’T put it off another day…just do it! I’ll be here waiting to hear from YOU.

In this episode, Kami and I chat about how to grow through transitions in life. These can be the hardest times when you're moving away from home, graduating college, applying for your first full time career job, moving with the military, etc. Kami talks about her experience moving back home after graduating with a Masters degree in Counseling. Applying for that first full time job out of college can be one of the most challenging times in our lives. After 11 months of going through it myself, I feel confident in saying you CAN grow through it!  If you loved this conversation please screenshot that you're listening and tag Kami and I over on Instagram. We want to personally thank you for being the megaphone to this message!! IG: @Kamilleleslie @Kelleyfit4freedom

In this episode we are going to chat about the connection between body image and your results in the gym. We are going to find some new lenses because the ones we are wearing right now are quite scratched and we are missing out on seeing true beauty. Too often we define our beauty with numbers. How exactly do we break up with the scale and why do we need to? What actually defines beauty? What are the lies we are listening to from the enemy? Listen in on this coffee chat my friend, we all need to hear this truth every once and a while. I get vulnerable for you because this is where I found massive breakthrough on my fitness journey! Are you ready to find true joy on this journey?

Are you looking at your vision of the future and thinking, that looks AMAZING! We have these big dreams, massive ambitions, and real potential but then we let something get in the way. That something is FEAR. Today we are going to chat about the fear of failure and how to overcome it with some inner dialogue I have found really helpful in the past. I want you to know, you’re not alone in this and that is why I will share my 2 year battle with fear. Pastor Rich Wilkerson Jr. — The Story You Tell Yourself: That’s My Story and I’m Sticking to It. Braving the Wilderness by Brene Brown “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and swear and blood.” – Theodore Roosevelt, the Man in the Arena. April 23, 1910.

If you are "UNMOTIVATED" this is the episode for YOU! “How are you so motivated?!” A question I get all the time, something you probably are wondering about as well. Here is your answer!!! My friend, so often we want motivation from the moment we wake up in the morning. We want it to be sparked every day and never have it dwindle. I hate to break this news to you but it doesn’t typically work that way. We have to actually take action to intentionally build this motivation and maintain it with consistency.  What is motivation? How do we find it? What habits do we need to develop? Internal dialogue is a significant component of your workout motivation. In this episode I give you 3 tips to “get motivated” without actually having any preexisting motivation. It all starts the moment you wake up and the habits created throughout your day. If you haven’t already, come hangout with me over on Instagram @Kelleyfit4freedom and let me know you tuned into today’s conversation. I would love to personally thank you my friend!!!

In this episode: Who am I? What makes me qualified? Hint: I’ve hit rock bottom and needed to find the “motivation” that no pep talk could provide. Discomfort has become my greatest motivation! The lessons I learned while going through the hardest school I had ever been to. Finding your why to keep going! How did I start my journey as an influencer and health coach? Hey friend! I am Corinne Kelley, a 24 year old grad student, solider, and fitness coach. If you asked my introverted self 3 years ago if I would ever record a podcast I would have laughed and said, definitely not. Well, here we are. Nice to meet you, I am now an introverted podcaster who absolutely thrives from helping other women get out of their comfort zones. It’s not going to be a motivational pep talk that will get you there I can promise you that. We will have brilliant guests who will give you the tips, tricks and tools to take action and take steps in a direction you never thought possible! They are not any different than you and I but they have been through different storms, they have failed a few more times, and they are willing to share that experience with us! Song: "Reckless Love" by Cory Asbury https://youtu.be/Sc6SSHuZvQE