Your Body Mind FIT Connection

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… 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. Follow on Social Follow Kelly on social media to stay connected and updated on the RV adventure and get fitness tips! 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!  

Episode Summary Join 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 Break Kelly 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 Well Kelly 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… 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. Follow on Social Follow Kelly on social media to stay connected and updated on the RV adventure and get fitness tips! 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 Content Teases 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!  

Episode Summary This 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 Price By 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 Focus While 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….   1. Observe your cues and triggers It'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.   2. Rebrand your identity As 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.    3. Explore the emotional piece According 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.   4. Try one thing at a time Not 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.   5. Talk it out It'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 Alcohol While 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!  

Episode Summary Join 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-Tepera Tina 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!  

Episode Summary In 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. Krause Dr. 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 Results Dr. 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.    Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary On 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 Kelly It'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 Sources As 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   Vitamins There 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 Takeaways If you're wanting to incorporate new supplements into your life, these are my top important things to remember….   1. 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!    2. 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.    3. 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!  

Episode Summary If 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 Nancy Nancy 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 Therapy Yoga 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 Box When 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 Nancy 1. 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!    2. 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.   3. Start Today If you want to grow old, vibrant and strong, start today!    Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary This 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 Summer What 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.   2. Register at https://fitisfreedom.com/superfit-for-summer/  Once you've let the excitement kick in, take the time to follow through and register!    3. 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!  

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 Better Here 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 Health Remember, 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!  

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 4 Is 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 Started Three 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!  

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 3 Two 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 Started This 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 Action Because 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 Tips Every 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!  

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 2   This 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 Plan   As 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 Tips   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!  

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 Story Three 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 Momentum Before 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.  Reconnection When 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 Plan With 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 Track If 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!  

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 Adventure   Here 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 Adventuring   If 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 Freedom   Speaking 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 Juan Costa Rica Smoky Mountain National Park   Schedule a FREE 15 minute discovery call with Kelly here!  

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 Jackson   Allison 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 Struggling   Allison 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 Wellness   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!  

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 Zora Zora 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 Links Zora Benhamou Website Zora Benhamou Facebook Zora Benhamou Instagram   Get The fitness consistency book that will change your life!   Post Menopause There 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 Healthy Throughout 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 HRT As 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!  

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 James Laurie 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 Links Laurie 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 Healing A 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 Tip The 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!  

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 Important I'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 Hydration Lack 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 Water If 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 Electrolytes While 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!  

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 Houston The Idea One 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 Details The 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 Flow   The 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 Tip If 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!  

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 Test What 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 Through In 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 Recommendations At 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.   Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary On 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 Pape Philip 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 Training Despite 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 Resistance There 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 All Diets 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 Conscious Whether 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. Supplements Protein When 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.  Deficiency If 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 Performance For performance enhancing supplements, Philip discusses the following…   Creatine Caffeine Pre-workout Schedule a FREE 15 minute discovery call with Kelly here!  

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 Zones Most 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 Started If 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.  Schedule a FREE 15 minute discovery call with Kelly here!

Episode Summary In 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 Malone Dr. 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. Peggy Dr. Peggy Website Dr. Peggy Facebook Page Dr. Peggy Instagram Dr. Peggy Podcast   Get The fitness consistency book that will change your life!   Midlife Transition For 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 Wizard Do 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 Restart Dr. 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 Gratitude One 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 Exercise Tapping 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 Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary In 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 Experiment Whether 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.   Schedule a FREE 15 minute discovery call with Kelly here!  

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 Champion Like 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 Year As 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. Schedule a FREE 15 minute discovery call with Kelly here!

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 Kevin In 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 Health Kevin 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…   Fuel Did 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. Movement As 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 Integration   This “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!    Schedule a FREE 15 minute discovery call with Kelly here!  

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 Plan Prepare Before 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 1 Step 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 2 Step two is to remember that every fitness plan needs these three basic pieces; mobility, cardio and resistance.    Step 3 Step 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 Notes Once 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 Schedule a FREE 15 minute discovery call with Kelly here!

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 Schedule a FREE 15 minute discovery call with Kelly here!

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.   Schedule a FREE 15 minute discovery call with Kelly here!  

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   Schedule a FREE 15 minute discovery call with Kelly here!  

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!   Schedule a FREE 15 minute discovery call with Kelly here!  

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   Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary 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 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 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!     Schedule a FREE 15 minute discovery call with Kelly here!

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!    Schedule a FREE 15 minute discovery call with Kelly here!

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!   Schedule a FREE 15 minute discovery call with Kelly here!

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!   Schedule a FREE 15 minute discovery call with Kelly here!  

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 Monica 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. Monica Reinagel website Monica Reinagel Facebook Page Monica Reinagel Instagram Change Academy Podcast Nutrition Diva Podcast   30-Day Nutrition Upgrade Kelly 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!    Schedule a FREE 15 minute discovery call with Kelly here!  

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 interview In 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 Champion Kate Champion Website Kate Champion Author on Facebook Kate Champion Living Big Mindfully Facebook Community Kate Champion on Instagram Kate Champion Podcast   Other helpful resources Back 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   Schedule a FREE 15 minute discovery call with Kelly here!  

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 McShane I 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

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 Game Falling 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 Yourself Have 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 Adventures   Make 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.    Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary Creating 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 Mickelson With 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 Mickelson Lorrie Mickelson website Lorrie Mickelson on Facebook Lorrie Mickelson Habit Guru 365 Program Lorrie Mickelson Podcast   Extra Support from Lorrie Mickelson Lorrie 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.   Schedule a FREE 15 minute discovery call with Kelly here!  

Episode Summary On 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 House Lindsey 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 Lindsey Lindsey 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! Schedule a FREE 15 minute discovery call with Kelly here!  

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!    Join our private Facebook Group!   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.    Get The fitness consistency book that will change your life!   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.    Schedule a FREE 15 minute discovery call with Kelly here!  

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!    Join our private Facebook Group!   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!    Get The fitness consistency book that will change your life!   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.    Schedule a FREE 15 minute discovery call with Kelly here!  

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. 

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 Join our private Facebook Group!   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.    Schedule a FREE 15 minute discovery call with Kelly here!  

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.   Join our private Facebook Group!   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.    Schedule a FREE 15 minute discovery call with Kelly here!    

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.   Check out our videos on YouTube!   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.    Schedule a FREE 15 minute discovery call with Kelly here!  

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.    Join our private Facebook Group!   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.    Schedule a FREE 15 minute discovery call with Kelly here!  

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.   Check out our videos on YouTube!   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… 1. 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.    Join our private Facebook Group!   2. 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.  3. 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!  4. 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.    5. 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.    Schedule a FREE 15 minute discovery call with Kelly here!  

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…   Check out our videos on YouTube!   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!    Schedule a FREE 15 minute discovery call with Kelly here!