Fit is Freedom with Kelly Howard

If you’ve ever wondered whether your pup needs a warm-up before a run, or if “doggy squats” are a real thing—this episode is going to surprise (and delight) you. In this fun and fascinating conversation, I sit down with Dr. Erica Boling, founder of Northeast K9 Conditioning and an expert in canine fitness. Erica’s passion for helping dogs live longer, stronger, and more vibrant lives is contagious—and she makes it simple for any dog lover to follow her lead. We talk about how fitness isn’t just for humans—it’s a path to longevity, mobility, and joy for our four-legged friends too. And here’s the kicker… getting your dog in shape just might help you stay consistent with your own wellness habits. Win-win! Whether your pup is a playful puppy, a weekend trail companion, or a chill senior who loves a stroll, this episode will give you tools and inspiration to keep them thriving for years to come. HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ Warm-Ups Aren’t Just for Humans Just like us, dogs need proper warm-ups to prevent injury and improve performance. Erica shares what to do (and what to avoid) before physical activity, no matter your dog’s age or energy level. 2️⃣ Dog Fitness is Simpler Than You Think From body awareness exercises to strength training, Erica walks us through easy ways to keep our dogs strong. Think: balance work, simple strength drills—even stretches! 3️⃣ Fitness is Better Together You and your dog can motivate each other. Erica explains how creating a consistent routine for your dog can keep you moving too—and build an even deeper bond. RESOURCES MENTIONED IN THIS EPISODE: 🐾 Take the K9 Fitness Quiz: k9fitnessquiz.com 🐾 Get Erica’s Free Warm-Up Guide: Warm-Up Guide 🐾 Visit Erica’s Website: northeastk9conditioning.com 🐾 Learn More at Elite K9 Athlete: elitek9athlete.com 🐾 Follow Erica on IG: @ecboling 🐾 Connect on Facebook: Dr. Erica Boling MORE FROM ME 🐶 Follow me on Instagram: @fitisfreedom.kelly 🌟 Visit the site: fitisfreedom.com 🎧 Explore all podcast episodes: Fit Is Freedom Podcast SUBSCRIBE & REVIEW Loved learning how to keep your dog (and yourself) fit for life? Subscribe and leave a review on Apple Podcasts to help us share these insights with more pet-loving adventurers! 🎙🐕

Summary Ever been told to lose weight before you start working out? Or that carbs are bad, pain equals progress, or your age determines your results? You're not alone—and you're not wrong for questioning it. In this solo episode, Kelly busts 8 common fitness myths that are holding smart, capable women back from real results. These are the tips clients have heard from doctors, friends, or fitness influencers—and Kelly is here to set the record straight with humor, heart, and hard-earned wisdom. Get ready to ditch the noise and start trusting your body and your instincts again. This episode is like a reset button for your fitness mindset. 3 Key Takeaways 💥 You don’t need to lose weight before you move. Movement helps your body lose weight more sustainably—and keeps it off. 💪 Strength training won’t make you bulky. It’ll make you strong, defined, and metabolically efficient (yes, even in menopause). 🧠 Carbs aren’t the enemy. Your brain, heart, and muscles need them—just choose the right kind. Resources Mentioned Kelly’s Custom Fit Plan: fitisfreedom.com/plan Podcast Episode on Starting Strong vs. Starting Small UTMB Fitness Recovery Research Links to Learn More, Follow, and Subscribe 🎧 Listen to more episodes: fitisfreedom.com/podcast 📺 YouTube: Fit is Freedom Channel 📩 Join the newsletter: fitisfreedom.com/newsletter 📱 Instagram: @fit_is_freedom 💬 Facebook: Fit Is Freedom Group

🏞️ Episode Summary: Today’s episode is part inspiration, part hilarity, and all heart. Kelly sits down with Anastasia Allison—former park ranger, near-death-experience survivor, and the brilliant mind behind Kula Cloth, the revolutionary (and antimicrobial!) solution for anyone who’s ever squatted to pee in the wild. But that’s not all… Anastasia is also one half of The Musical Mountaineers, a backcountry concert duo that hikes into the mountains in formalwear carrying a piano and a violin. You heard that right. ✨ In this episode, you’ll hear: The near-death experience that completely changed Anastasia’s path Why she went from park ranger to pee cloth inventor What the heck a Kula Cloth is—and why it’s a total game-changer for outdoor adventures How a “goodbye email” turned into the funniest video Kelly’s ever seen The secret society of hikers (with clothes clipped to their packs and a wink of recognition) How Kula Cloth created not just cleaner trails, but a real sense of connection and freedom Daily dance parties (1,000+ days strong!) and finding joy in simple, present moments Whether you’re new to the trails or a backcountry queen, this conversation is about more than just pee—it’s about permission. To live creatively, boldly, and with a little more sparkle (and a lot less shame). 💡 Episode Highlights: [2:45] How a violin led Kelly to discover Anastasia’s wild world [8:00] What a Kula Cloth actually is—and how it’s used [15:42] The creative spark that launched an unexpected company [22:00] Why the “pee cloth” is really a tool for empowerment and conservation [31:20] The daily dance experiment that became a movement [36:10] Final words on creativity, connection, and being vs. doing 🔗 Resources & Links: Visit kulacloth.com to get your own Kula Cloth Follow Anastasia on Instagram: @anastasia.allison Explore the magic of The Musical Mountaineers Want to dance with Anastasia? Learn more here Got questions? Email her directly: anastasia@kulacloth.com ✨ Join the Conversation: Ever felt awkward talking about “trail hygiene”? What changed your outdoor comfort game? Tag Kelly @fitisfreedomlife and let us know what YOUR favorite trail hack is—or post your Kula pic with a wink!

Quote from Renee & Kelly It’s never too late to start - but you want to start right away :) Kelly & Renee Episode Title: From Back Surgery to Bodybuilding at 73: Why It’s Never Too Late to Get Strong with Renee Landers How do you go from a walker to walking across a stage in a sparkly bikini—with confidence? You meet someone like Renee Landers. After back surgery in her late 50s, Renee didn’t just recover—she reinvented herself. Now, at 73, she’s competed in over a dozen bodybuilding shows, earned a pro card, and become the definition of what’s possible. In this episode, Renee is back on the podcast to share what’s changed in the past five years—and how she’s still getting stronger with age. We’re talking real strategies for body recomposition, how to fuel with protein (and not fear it!), and the mindset shift that changes everything. 💡 HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ Muscle Is the Mission (Not Just Weight Loss) Renee’s body changed not from eating less, but from eating smarter—and lifting consistently. DEXA scans don’t lie. 2️⃣ You Can’t Wait to Feel Ready “I wasn’t planning to compete.” But she did it anyway—and now she’s sponsored. It all started with one decision to begin. 3️⃣ No Old Speak Allowed Age is not the problem. Your mindset is. Renee's rule? Don’t talk like you're old. Don’t hang around people who do. Don’t believe the stories that say your best years are behind you. 📚 RESOURCES MENTIONED: 🧬 DEXA Scan for muscle and fat analysis 🥗 Renee’s real food + portable protein favorites 🏋️‍♀️ Angel Competition Bikinis 🎯 Want your own fitness game plan? → fitisfreedom.com/plan 🔗 MORE FROM ME: 💛 Instagram: @fitisfreedom.kelly 👯‍♀️ Join the Facebook Group: Fit is Freedom Community 🌐 Visit the Website: fitisfreedom.com 💬 SUBSCRIBE & REVIEW If Renee’s story gave you hope—or fire—please take a second to rate & review the show. It helps more women over 50 find the freedom they deserve. 🎙

Let’s be real—how many times have you felt like you were “starting over” with your fitness, your consistency, or your goals? In this episode, I’m flipping that story. Because here’s the truth: you’re not starting over. You’re building on everything you’ve already done. You’ve got muscle memory, momentum, and lessons learned—and those things don’t just disappear. This one’s part pep talk, part strategy session, and all heart. I’m sharing exactly what to do when you feel stuck or frustrated, why perfection is not the goal (in fact, it’s a trap), and the small but powerful actions that make all the difference. If you’ve ever thought, “Ugh, I’ve been here before…” this episode is your reminder that every time you start again, you’re actually further ahead than you think. 💡 HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ You’re Not Starting Over—You’re Starting With a Foundation Every time you come back to a goal, your body, brain, and habits remember. You’re further ahead than you were the first time, even if it doesn’t feel like it yet. 2️⃣ Perfection is Just an Excuse in a Fancy Outfit We wait to get it right, to be ready, to feel motivated. But those are all just ways to avoid action. Progress doesn’t need perfect. It needs presence. 3️⃣ Small Wins Deserve Big Celebrations Stepping up one stair after an injury might feel small—but it’s not. The more you celebrate every goal (big or tiny), the more likely you are to keep going. 📚 RESOURCES MENTIONED: 🎯 Join the Waitlist for a Personalized Fitness Plan → fitisfreedom.com/plan 📖 Explore More Podcast Episodes → fitisfreedom.com/podcast 🔗 MORE FROM ME: 💛 Follow on Instagram: @fitisfreedom.kelly 👯‍♀️ Join the Community: Fit is Freedom Facebook Group 🌐 Visit the Website: fitisfreedom.com 💬 SUBSCRIBE & REVIEW Loved this episode? Please take a moment to subscribe and leave a review on Apple Podcasts! It helps more women like you discover how fun and freeing fitness can be. 🎙

I’m back—after six months away from the mic—and this episode couldn’t be more fitting. Whether you’ve taken a break, hit a setback, or you’re simply wondering how to finally start (or restart) something that matters… this conversation is for you. We’re talking about the real difference between starting small and starting big, and how to decide what’s actually going to work for you. Because both approaches are valid—but they serve different moments, mindsets, and energy levels. If you’ve ever asked yourself, “Should I ease in slowly, or go all in and make a big change?”—this episode will help you answer that question with confidence. Whether it’s rebuilding your fitness, recovering from an injury, getting back on track with food, or prepping for a big adventure… this isn’t about the “right” way. It’s about your way. HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ Starting Small Doesn’t Mean Playing Small When you're recovering, rebuilding a habit, or lacking motivation, tiny consistent steps are often the most powerful. It’s not about doing less—it’s about being strategic and sustainable. 2️⃣ Going Big Works Best When You Have a Foundation If you’ve already built momentum (even in the past), going all in might be exactly what you need. But it’s not about intensity—it’s about commitment and clarity. Big goals require big follow-through. 3️⃣ The Real Win is Starting—Not Perfectly, But Honestly The key isn’t whether you go big or small—it’s that you choose a path that aligns with your current life. Progress comes when you honor where you are, without judgment or comparison. 🎁 PLUS! I’m doing something I’ve never done before: I’ll create a completely customized fitness plan for you—based on where you are now, what you want next, and what time you really have. 🎥 You’ll get a personal video, a written plan, and the clarity to move forward. And here’s the wild part: it’s just $55 for a limited time. Only 20 spots available → fitisfreedom.com/plan RESOURCES MENTIONED IN THIS EPISODE: 🎁 Get your personalized fitness plan: fitisfreedom.com/plan 🎧 Related Episode: Interview with Renee Landers (Dropping today!) 🎧 Also Dropping: Short episode on perfection and why it’s keeping you stuck MORE FROM ME 👉 Follow me on Instagram: @fitisfreedom.kelly 👉 Join the community: Facebook Group – Fit Is Freedom 👉 Visit the website: fitisfreedom.com SUBSCRIBE & REVIEW If this episode helped you, please take a moment to subscribe and leave a review on Apple Podcasts. ⭐ Your feedback helps more women find the freedom to get fit, stay consistent, and live the adventurous life they’re dreaming of. Thanks for being here—I’m so glad we’re back together again. 💛

In this quick but episode, we dive into a critical topic: the art of saying no in order to prioritize what truly matters. As we enter the busy holiday season, it’s easy to get caught up in saying yes to everything, but that often comes at the expense of our own well-being. Kelly explores why we struggle to say no, shares actionable strategies to set boundaries, and explains how saying yes to ourselves creates a ripple effect of positivity. Key Takeawys 1. Why We Struggle to Say No - Being kindhearted and wanting to help others often leads us to overcommit. - Saying yes to others can mean saying no to our priorities like health, family, and personal time. 2. The Tipping Point - Overcommitting can cause the things that matter most to slip away. - Recognizing this tipping point is crucial for maintaining balance. 3. No is Not a Complete Sentence - Saying no doesn’t mean shutting doors—it’s about aligning with personal goals and values. - Communicating boundaries with confidence allows us to own our priorities without guilt. 4. A Real-Life Example - A client caring for her mother found a way to maintain her routine by hiring help, allowing her to say yes to herself while still supporting her family. 5. The Ripple Effect - Saying yes to self-care leads to improved well-being, more passion, and greater joy. - This positivity naturally impacts those around us, fostering happiness and fulfillment. 6. Preemptive Planning - Plan ahead to identify upcoming commitments you want to say no to. - Use journaling to explore what you can say no to in order to make room for what truly lights you up. 7. Final Thought - Every time you say no to something that doesn’t align with your goals, you’re saying yes to something that does.

The Secret Series - My Post-it Note Method for a Fun & Sustainable Routine   Hey there! In this episode, I'm sharing one of my favorite (and simplest!) tools to keep fitness fresh and enjoyable: the good old Post-it Note. I’ve been working out consistently for years, and even with my love for routine, there are times when I need a little spark to stay excited and motivated. That's where my “Post-it Note Fitness Plan” comes in. Uninspired? Try this! If you've been feeling a bit uninspired with your workouts or struggle to know where to start, this episode is for you. I’ll walk you through a three-level fitness plan I use with my clients and share practical tips to make fitness fun, adaptable, and sustainable at any level.   Key Takeaways: Understand your starting point with this Simple Quiz and begin where you are—no more go-big-or-go-home approach! Tips on adding variety through mobility, cardio, and resistance that match your energy and goals. Why starting small and progressing gradually leads to long-term consistency (and avoids burnout). The benefits of resistance training, and how to incorporate bands, weights, or even Jazzercise to keep things light and fun. How to adapt your workout when life gets busy—fitness shouldn’t feel like a chore!

Welcome to today's quick yet impactful episode, where Kelly Howard shares her top 5 fitness consistency hacks—perfect for anyone juggling a busy life but ready to stay committed to their health and wellness goals. Whether you’re starting fresh or looking to strengthen your current routine, these strategies will help you plan smarter, stay motivated, and finally build trust with yourself. What You’ll Learn in This Episode: Why Planning is Non-Negotiable Weekly plans and daily adjustments that set you up for success. Tips for planning workouts, meals, and even supplements. The Power of the 5-Minute Rule How a simple promise of 5 minutes of movement can spark consistency. Build trust with yourself by doing what you say you’ll do. Feel the Feelings of Success The secret to staying motivated by imagining how success feels. Rewire your brain and energize your workouts with positivity. Track Your Success (Even in 1 Minute) Why recording your wins—even small ones—keeps you on track. Quick tips for making tracking easy and sustainable. Find Accountability and Community Why support systems matter and how to build your fitness tribe. Join Kelly’s Facebook group for a supportive, like-minded community.

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!