21 minutes | May 29, 2023
Optimize Your Health After 45: A Deep Dive into the Best Supplements for Women
One aspect of health and fitness that I haven’t covered in a while is supplements, and I’ve been really interested in learning more about them lately. For this episode of the Fit is Freedom Podcast, I thought we’d do a little “show and tell,” so to speak. So…I thought I might show you all what I’ve been using lately to help keep me as fit and healthy as possible! Check out our videos on YouTube! Top Supplements for Aging While I am in no way, shape, or form a doctor, I do consider myself to be an excellent student when it comes to all things health and fitness. One thing I’ve been particularly interested in lately is supplements and how they can support our bodies as we age. There are so many different supplements on the market these days, but I wanted to share with you some of my personal favorites that I am currently utilizing in my everyday life in case you’d like to learn more. Proteins As we age, protein becomes more and more important. Not only does our body need more, but it actually craves it less, so I’m always on the lookout for sneaky ways to get more in. Of course, protein powders are a quick and easy way to do so! Here are my two current favorites… Naked Goat As the name suggests, Naked Goat is a protein powder developed from the whey of goat milk. From what I’ve learned, it is the easiest for us to digest, and I really enjoy the taste! Vega Pea Protein Another more popular option for protein powder is Vega. The brand is very popular and has a variety of flavors, all derived from organic pea protein and other ingredients. Amino Co Recently, we had Dr. Robert Wolfe on an episode of the Fit is Freedom Podcast where he outlined some of the incredibly brilliant science behind Amino Co and how it can be a game changer for people of all ages. I highly recommend checking out his podcast to learn how Amino Co can really help build muscle and prevent muscle loss. Join our private Facebook Group! Athletic Greens Chances are, you’ve heard of Athletic Greens. It’s one of the most popular green drinks on the market. It’s filled with so many different vitamins and minerals, and I am, personally, a big fan of the ingredient list. Its high quality ingredients really seem to cover a lot of the nutritional bases that we need, and I love starting my day getting what I need. Algae Cal The truth is…I’ve got bone loss. Like many Americans, it doesn’t matter how much I lift or that I’ve been healthy my entire life, it’s just something that has progressed for me over time. What I found incredibly interesting about Algae Cal is their guarantee that if you take their supplement for 6 months, you will have a favorable bone scan or you’ll get your money back. Coming Soon! The fitness consistency book that will change your life! Get updates here. Novos The last on my list of current supplements is Novos. The company’s whole focus is on how to stay younger for longer, and it does this in a couple of different ways. For starters, you can take their quiz and receive a score, noting your health. After that, you can explore their tips on how to improve your score, explore their longevity diet, and try out their supplements. As opposed to the others on this list, Novos is a data-driven experience to help you stay healthy longer. While this list doesn’t encompass everything, and I know that everyone is different, I just thought I would share what I’ve been into lately! If you see something that sounds interesting to you, I highly recommend exploring it for yourself and even talking with your doctor before giving it a try! Schedule a FREE 15 minute discovery call with Kelly here!
21 minutes | May 15, 2023
Wellness Boosts: Top Fitness & Health Devices Revealed
In the health and fitness world, it seems like people are always talking about diet and exercise. There are things we need to take out of our diet or add in. There are always new and life changing exercises that we MUST try to reach our goals. But, there’s something else that is equally important, but not talked about as much….And that’s rest and recovery! Rest and recovery is essential to meet your health and fitness goals, which is why I’m taking some time out today on this episode of the Fit is Freedom Podcast to discuss this. I’ll be sharing my top 7 items that I’ve found to be complete game changers for my rest and recovery which include… ChiliPad Oura Ring Red Light Therapy Alen Air Filters Thumper Massage Unit Brain Tap Neuro MD Check out our videos on YouTube! Top Items for Rest and Recovery Whether it’s getting enough high quality sleep or helping your muscles recover through massages and other techniques, there are so many different items on the market designed to help us out. Here are some of my favorites… 1. Chili pad Getting the recommended amount of sleep is instrumental in reaching your health and fitness goals. This ChiliSleep cooling mattress topper has been a complete gamechanger! It goes right on top of my mattress and allows me to adjust how cool I want it to feel. 2. Oura Ring A lot of times, we will think we’re getting adequate sleep when we’re really not. You may be going to bed at the right times, but your body may not be getting the good, deep sleep that you need. I love the Oura ring because it helps me monitor my sleeping habits and even gives you a “sleep score.” It allows me to learn about myself and learn how I can adjust my sleep for the better. Join our private Facebook Group! 3. Red Light Therapy It’s a little bit of a funny story of how I got into red light therapy. It was actually for my cat at first. I learned about it from her vet and how it could help her heal. From there, I ended up reading a book about red light therapy and its benefits for me. Now, I have a panel for myself and utilize it when I am recovering. It’s been a game-changer, and I highly recommend that you read up on it for yourself! 4. Alen Air Filters Rest and recovery isn’t all about sleeping and taking care of our joints. It can also be making sure that we are breathing in high quality air. Recently, I invested in some of these amazing filters, and I can really tell the difference! Coming Soon! The fitness consistency book that will change your life! Get updates here. 5. Thumper Massage Unit Maybe this one goes without saying? Either way, I’m sharing because this is definitely a favorite recovery tool for when I have some intense aches and pains! As a matter of fact, my Thumper massage unit was quite the popular commodity on a recent hiking trip with some clients and friends! 6. Brain Tap This one is definitely unique. The Brain Tap is a contraption that looks a bit like headphones, and it helps people focus with meditation by synchronizing with brain waves. I have personally found that it’s helped my focus while meditating, so you may want to give it a try as well. Either way, meditation is another great way to recover from your typical exercise regimen, slow down the brain, and allow your whole body to rest. 7. Neuro MD My final recommendation that will help with rest and recovery is the Neuro MD. It’s a butterfly-shaped compact device that uses electrical stimulation to bring pain relief and recovery. I personally love to use it on my lower back region, which is perfect for lifters, hikers who carry around big packs everywhere and anyone in between. Schedule a FREE 15 minute discovery call with Kelly here!
11 minutes | May 8, 2023
The View from the Top of the Mountain - Using Adventure to Elevate Your Fitness
This is an incredibly special episode of the Fit is Freedom Podcast as I share some very exciting news! Spoiler alert: I am writing a book! Coming Soon! The fitness consistency book that will change your life! Get updates here. Not only am I writing a book, but in this very podcast, I will be reading my first chapter titled, “The View From the Top of the Mountain,” in which I share about women coming together on a journey. I can’t wait to share more, and I am very excited for you to give this a listen! Schedule a FREE 15 minute discovery call with Kelly here!
34 minutes | May 1, 2023
Interview with author Julia Goodfellow Smith - Walking the Camino de Santiago - What it Takes!
This episode of the Fit is Freedom Podcast is jam-packed with all kinds of inspiring stories and content that is going to make you want to get outside and knock out your bucket list! This week, we are joined by the incredible Julia Goodfellow Smith. She is a returning guest who is dedicating her life to helping and inspiring ordinary people to do something extraordinary! In this episode, we are discussing… Why adventure is important Julia’s bucket list and how she’s tackling it How to prepare for long journeys Her new book, Live Your Bucket List And so much more… Check out our videos on YouTube! Why are adventures so important? Especially for women, type two fun is crucial. Type two fun is the type of fun that requires grit and confidence. It’s the type of fun where you’re met with adversity, but when you overcome it, you look back on the experience with such fondness and pride. It’s important to have type two fun for women in order for us to push ourselves, get out of our comfort zones, and experience life more fully. One great way to experience these adventures and this type of fun is through a bucket list, which is just what Julia Goodfellow Smith is doing! Join our private Facebook Group! Julia’s Adventures So many of my clients have been incredibly inspired by Julia, her last visit on the podcast, and her last book. To name a few…Julia has walked the Camino de Santiago more than once, which stretches nearly 500 miles. She has also cycled King Alfred’s Way among so many other things! Where to find Julia Julia Goodfellow-Smith website Julia Goodfellow-Smith “Walking the Camino” book Julia Goodfellow-Smith “Live Your Bucket List” book Julia Goodfellow-Smith on Facebook Julia Goodfellow-Smith on Instagram Julia Goodfellow-Smith on YouTube Coming Soon! The fitness consistency book that will change your life! Get updates here. How to Prepare for Long Journeys Hiking Julia shares that she finds it best to train with a backpack on. More specifically, a heavier one than she may be used to. She recommends working up to 2-3 consecutive days of about 10 miles, since you don’t typically do much more than that per day. In addition to building up distance and time, you can also work on handling heavier weights, slowing building up your backpack weight. Then when you actually complete your long hike, your actual backpack’s weight feels like a piece of cake! Biking Preparing for long biking journeys can be very different from hiking journeys. You can easily be walking fit, but that may not cut it for a long distance bike ride. Here are some things that Julia incorporated into her workouts in order to train for her big ride in just 6 weeks… - Spinning classes - Practicing hills - Longer distance flat rides - Paying attention to posture and positioning Live Your Bucket List The great thing about Julia’s new book is that it is a book with simple steps to live your dreams. Whether you want to hike a long distance like Julia as part of your bucket list, or if you want to visit a particular area or anything in between. This book not only pulls examples from her personal experiences but also provides readers with actionable steps. Schedule a FREE 15 minute discovery call with Kelly here!
22 minutes | Apr 24, 2023
What’s Working for These Women’s Fitness - Today!
In this episode of the Fit is Freedom Podcast, I’m going to be highlighting some of my clients and their most recent triumphs in hopes that some of you may connect with these stories and find some inspiration. What some people may know is that I love working individually with clients from all over! I enjoy helping women feel inspired and find a health and fitness journey that sparks joy. Client 1 The first client I’m highlighting today wanted to reach her goals, but hated a set plan! She didn’t want to feel like her day in and day out was micromanaged, and I understand that. So, we created a menu! Not the kind with actual food, but filled with choices of various exercises that she could pick and choose from throughout the week. As time went on, this client started realizing that picking from her menu the day before was helpful because she could prepare the items she’d need ahead of time. Then, she started realizing it’s so much easier to lay out her menu for the week, and before we knew it, she was planning her weeks, seeing results, and enjoying the autonomy she had over her workouts and her fitness! Check out our videos on YouTube! Client 2 My next client was completely bored with her workouts and routine. One day, I asked, “Well, what do you want to look forward to?” Immediately, her eyes lit up. When she realized what she wanted to accomplish, she found a journal and wrote out her plan to reach it. More and more, she realized the goal was the spark she needed to find inspiration in training and planning out her fitness routine. Client 3 When Client 3 came to me, she was not active at all. So, she saw a lot of success at first. Then, she plateaued. After several weeks of not seeing the needle move (part of her fitness goals involved weight loss), we realized that she had never tracked her food and water intake. After some simple paper tracking of these things, we were easily able to spot an extra 300-500 unnecessary calories, and get her off that plateau. Join our private Facebook Group! Client 4 My next client was in her late 60s and had never lifted weights in her life! So, when she first tried them out, she wanted to be this perfect achiever and do everything right. While it’s important to focus on form, it’s also important to get curious and open your mind to having fun. Over time, she learned this lesson and focused on progress and fun by learning new exercises she never would’ve tried. She even took some new Pilates classes. Client 5 Last but not least, I want to share about client 5 who, for a solid year now, has changed her habits and mindset completely. However, when she and her husband decided to ditch their conventional life and travel the world for 6 months, she panicked. She worried that all of her hard work would go down the drain. We first focused on easily packable items. For example, running shoes, weighted vests, and resistance bands are easy to pack and great for little workouts. Then, she started getting creative! With each new city, she found at least one new (and fun) exercise to try! Whether it was stand up paddleboarding or renting bikes, she planned little fitness excursions in each city, continued with her fitness success, and had a blast while doing it! Coming Soon! The fitness consistency book that will change your life! Get updates here. What Do They Have In Common? I’d be willing to bet that you can see yourself in at least one of the clients I shared about today. They’re all unique in their wants, needs, and preferences, but I did observe they have some very similar qualities. Accountability First of all, these clients all work with me. They have a support system that is focused on their health and fitness journey. It’s important to have someone to keep you accountable and help you through those rough patches. Fun! If it doesn’t spark joy, it’s not going to stick. All of these awesome ladies found ways to spark their joy with their plans and their fitness journeys! Tracking Lastly, they all did some form of planning and tracking. It’s crucial to have a why and then make actionable steps to get there! Schedule a FREE 15 minute discovery call with Kelly here!
24 minutes | Apr 17, 2023
Interview with author Kate Champion - You are Limitless
Today, I have the pleasure of announcing that Kate Champion is back to chat with us about her new book, You Are Limitless, and discuss how we can overcome obstacles and achieve our health, fitness, and life goals. If you want to be inspired, you won’t want to miss this one! On Episode 137 of the Fit is Freedom Podcast, we learned from Kate Champion, a talented author, therapist, and outdoor enthusiast. She discussed how it’s never too late to chase dreams, get on the trails, and train for big races, and how she found her inspiration from a woman dominating the trails while being well into her 60s. Check out our videos on YouTube! About Kate Champion Kate Champion is a mental health professional who found her inspiration for writing through watching others achieve incredible physical feats later in life. Since then, she has written her most recent novel, You Are Limitless, as a way to bridge the gap between the importance of movement and being in the great outdoors and mental health. You Are Limitless You Are Limitless highlights seven amazing people and their stories of overcoming grief, trauma, addiction, and other trials. This book not only serves as an incredible source of inspiration, but it also provides the reader with practical tips and strategies that can help you move your life in the direction you desire. How to Reach Kate Kate Champion Website Kate Champion on Facebook Kate Champion on Instagram Join our private Facebook Group! Importance of Hope Like many of the stories in her book, Kate has firsthand experience overcoming struggles. She shares her challenging experience with two autoimmune diseases that essentially left her unable to move. Feeling scared, alone, and desperately trying to find answers, she was still able to find hope in the darkness. She believes we all can do this once we recognize our abilities to be resilient and find hope even at our worst. Coming Soon! The fitness consistency book that will change your life! Get updates here. Importance of Role Models Recently, I shared the importance of role models in a special episode celebrating my mother’s birthday! Similarly in this episode, Kate and I reiterate this importance and how seeing and reading about the amazing things people do can inspire us to do the same! Schedule a FREE 15 minute discovery call with Kelly here!
9 minutes | Apr 10, 2023
Use this Course Correction Tactic and Stay On Track
Looking for a quick way to course correct and refocus on your goals and aspirations? Join me this week on the Fit is Freedom Podcast as I share an easy exercise that I complete once every 90 days that helps me evaluate where I am at, adjust where I’m heading, and envision my future successes. Check out our videos on YouTube! 7-Question Guided Journal Session If you’re a pilot, getting off course even 1% could be the difference between you landing in your desired location and somewhere hundreds of miles away. Similarly, it’s usually in the small decisions adding up that we get caught up and off course with our health and fitness goals. One exercise I love practicing is journaling, and there’s a specific journal I do every 90 days or so that lets me pause, evaluate my journey, and make small adjustments. Here are the questions I answer… Join our private Facebook Group! 1. Where am I at? Whether your answer focuses on your mental or physical state, this is a great starting point. Think about how you’re doing and where you are currently as a way to understand how you feel things are going. 2. Where have I come from? What has happened in the past 90 days (or it could be longer if it’s your first time to do this prompt)? Think about your journeys and your challenges, and just let them flow freely on the paper. 3. What do I want to accomplish in the short term? In other words, where do you want to be 90 days from now? What do you want to be writing about yourself when you do this journal entry again? 4. What were my wins in the last 90 days? Now that you have thought about where you’ve come from and what you want, it’s time to focus on the positive by pointing out what has gone well. Coming Soon! The fitness consistency book that will change your life! Get updates here. 5. What are my desired wins in the next 90 days? Seeing what has gone well so far is great, but now it’s time to shift to the future. Think about those wins you want to be jotting down next journal entry time, and write them here. 6. What are my desired wins in the next 12 months? Expand your goals even further. Picture yourself in a year’s time. What wins do you want to be celebrating? 7. What are my desired wins in the next 5 years? Lastly, think long-term. What wins do you desire to see in 5 years? Are there some bigger aspirations you want to check off your list? Jot them down here! Schedule a FREE 15 minute discovery call with Kelly here!
13 minutes | Apr 3, 2023
Choosing Role Models for Fitness and Life
I’m one of the lucky ones. Growing up, I had an amazing, loving, and motivated mother as someone to look up to. She was my role model, and there’s not a day that goes by when I’m not thankful for everything she did for me. Today on the Fit is Freedom Podcast, join me as I celebrate my mother’s birthday by sharing fond memories and discussing the importance of finding a role model in your life. Check out our videos on YouTube! Why Do We Need Role Models? You see, my mother was years ahead of her time. She exercised regularly, became a 5th-degree black belt in Taekwondo, and was still teaching yoga well into her 80s. She was the perfect example of how you can care for your mind and body, live a full and happy life, and find fun no matter your age. As we move through life, finding someone with the life you aspire to lead is important. Seeing yourself in someone a little more accomplished or leading a life you want to lead will motivate you to continue toward your goals. Join our private Facebook Group! How Can I Find a Role Model? For some, it may be a close relative, but for others, it may be a coach, mentor, or inspirational leader. It doesn’t matter who it is, just as long as they represent where you want to be headed. If you don’t have an immediate family member who is living the life you want to lead in the future, look outwardly for inspiration. You could find people locally who teach or coach fitness classes you enjoy, but thanks to the World Wide Web, you can also search online. Find authors or podcasters who align with your dreams and aspirations or peruse social media for women or men who inspire you. Coming Soon! The fitness consistency book that will change your life! Get updates here. Who Are Some Great Role Models? Thanks to this podcast, I get to speak with so many inspirational men and women. There are a few people who’ve joined us on the podcast that come to mind. Be sure to check our Fit is Freedom Podcast archives for so many more inspiring guests and role models! Kate Champion Kate is the author of Never Too Late, a book set out to inspire people of all ages to stay fit and healthy well into your 50’s, 60’s, and beyond. Dr. Mimi Secor Dr. Secor not only decided to pursue her doctorate degree in her early 50’s, but also found a newfound love for fitness and bodybuilding with the encouragement from her daughter. Renee Landers A bodybuilder at 69 years old, Renee Landers didn’t even start lifting weights until her late 50’s! Schedule a FREE 15 minute discovery call with Kelly here!
45 minutes | Mar 27, 2023
Interview Dr Robert Wolfe / Amino Co.
As we age, fueling our bodies properly becomes more and more important. There are certain deficiencies that we need to make up for to prevent loss of muscle mass and stay fit. One of those deficiencies we experience is protein and, more specifically, essential amino acids. This week on the Fit is Freedom Podcast I’m joined by the incredibly knowledgeable Dr. Robert Wolfe, who helps us better understand these deficiencies, what they can do to our body in the long term, and how to prevent it! With over 40 years of clinical research, three books, and over 500 peer-reviewed publications under his belt, Dr. Wolfe’s vast understanding of muscle metabolism and how it can be affected by aging and stress is fascinating. Join me as we learn more about him, his journey, and how we can take actionable steps to age gracefully. Check out our videos on YouTube! About Dr. Wolfe Dr. Robert Wolfe was a college athlete at UC Berkeley, playing basketball, track, and golf. He returned not long after graduating to obtain his Ph.D., and since then, he has accrued many accolades and published a great deal of works focusing mainly on muscle metabolism. He served as a faculty professor at Harvard Medical School for nine years. Dr. Wolfe is currently the Director of Translation Research for Aging and Longevity at the Reynolds Institute of Aging in Little Rock and is also co-founding a company. Throughout his over 40 years of clinical research, he has written three books, over 500 peer-reviewed published articles and holds many active patents. How to Optimize your Diet The human body has over 3,000 major proteins and about 21 different amino acids that comprise these proteins. The amino acids and the proteins are essential in preventing muscle atrophy and loss. In addition to proper diet and exercise, supplements can help prevent the muscle loss that happens as people age. As a matter of fact, a recent study found that utilizing supplements with essential amino acids showed a 15% improvement in muscle strength and mass in men and a staggering 50% improvement in women! Join our private Facebook Group! Why do women lose more muscles as they age? As women age, menopause seems to play a significant role in protein metabolism. Changing hormones makes it harder to keep up muscle mass. Another factor that could lead to this is a dietary change in women as they age. Dr. Wolfe shared that women tend to have a sweeter taste preference as they age, which also limits their protein and amino acid intake. Why try an amino acid supplement? Supplements can even out your dietary needs to meet the basic requirements. When taking a supplement, you don’t have to worry as much about the protein quantity in your diet, which can get more difficult as we age. Why are there different formulations? In Dr. Wolfe’s research, he found that changing the components and ratios of the amino acids can alter your desired outcome. Everyone is different and has different lifestyles, and by varying and customizing your supplement for your lifestyle, you will reap the most benefits. Coming Soon! The fitness consistency book that will change your life! Get updates here. Who do I know which product is best for me? All products have the same basic components, just with different ratios. Here are the four products… Life This supplement is a general stimulant of muscle growth. It targets aging clients who aren’t exercising and still desire to improve their amino acid intake. Perform Perform is designed to promote the maintenance of muscle during exercise. So this is ideally for people who are active and want something to take before their workouts. Heal Exercise damages our muscle tissues, and it’s in the regrowth where your muscles build and strengthen. Heal is a supplement designed to help the body rebuild muscles after working out. Purity The final product Dr. Wolfe discusses is Purity, a liver product that focuses on preventing the liver from storing unnecessary fat. Can you take amino supplements and protein supplements together? It’s important to incorporate supplements and added protein (as well as exercising) to reap the full benefits of muscle growth and loss prevention. Why do supplements such as these matter? At the end of the day, the ultimate goal is to live a longer and healthier life. We want to age gracefully and stay active well into our 60s, 70s, and beyond. Supplements like these aren’t going to be the magic ticket, but they can be incorporated into a healthy lifestyle to help promote longevity. Schedule a FREE 15 minute discovery call with Kelly here!
13 minutes | Mar 20, 2023
Say No to these Eight Fitness Inhibitors
This week on the Fit is Freedom Podcast, I’m going to be flipping the script! Instead of focusing on what we need to be adding to our lives, I’m going to be sharing the 8 things we can REMOVE that will help us reach our fitness goals. When people are talking about their fitness journeys, I hear it all the time… “I need to do this…I need to be doing that…I really need to add in more of this…” We always think about things we need to be doing and adding to our lives. This can be overwhelming. The mentality of needing to do more and more and more to achieve our health and fitness goals can lead to burnout. Check out our videos on YouTube! 8 Things to Remove to Improve Your Fitness The “More” Mentality First of all, we need to remove this negative talk that I discussed above. More isn’t always better. It can actually lead to burnout, fatigue, injuries, and more. If your goal is to start running, you don’t have to add a mile to your distance every time you run. It’s not sustainable and can be hurtful to your body in the long run. That’s why the first thing we need to remove from our plates is this mentality. Once we get rid of this notion, we can move on more freely. Boring Exercises Fitness should be FUN! I like to say that at least 80% of what I do needs to be something that I enjoy and value. If you dread going to the gym, try going for a hike with some friends or a new fitness video online. Find a way to make it fun, and you won’t regret it. Join our private Facebook Group! Comparison Another thing that is sucking the fun and joy from your fitness goals is comparison, and it has got to go! Of course, comparing yourself to others is something to avoid, but it’s also important to avoid comparing yourself with who you used to be. You are different, you’ve changed, and that is OKAY! Take time to appreciate your body and get rid of the fun thief that we call comparison! Jumping Around Yes, it’s great for your body to change up your routines every now and then. However, if you’re trying to achieve a particular fitness goal, you don’t want to jump around too often. When you find things you’re enjoying, stick with them for a bit to really see if you notice a change. Putting Others First I find this one especially hard for women. If you want to achieve your goals, you’ve got to stop putting everyone else’s needs in front of your own. Just like the flight attendants always share to put on your own oxygen mask before helping others. You’ve got to do the same when it comes to your health and well-being! Coming Soon! The fitness consistency book that will change your life! Get updates here. Changing for Someone Else If YOU want to make a change, great! If you want to make a change because you want someone else’s approval, attention, or favor, you’ve got to let that go. We are most successful when our intentions are pure, and we are motivated from within! Quitting Remove quitting from your life! Start small, make little changes, and stick to them. Don’t add so much to your plate that you can’t keep up. That way, when you do start something, you can commit to it with more ease. Falling for Clickbait Flashy advertisements promising overnight results sound so enticing! But, you know what? It won’t work that way. True change happens over time. Make sure you don’t get caught up in this clickbait culture filled with empty promises. Schedule a FREE 15 minute discovery call with Kelly here!
17 minutes | Mar 13, 2023
What Creates Fitness Motivation for You?
I talk a lot about motivation, both with my clients and here on the podcast. Motivation is the driving force behind our health and fitness journeys, and we really do need it to be successful. I’m constantly talking with people about ways to create it, improve it, or find it again. We can create motivation externally with accountability partners, we can lay out everything we need the night before a run, or we can even create it internally through planning things to look forward to. But, there is a piece of motivation that I haven’t really touched on until now. Today on the Fit is Freedom Podcast, I’m going to be discussing the middle piece of motivation. It lies somewhere between the internal and external motivators, and it can make a big difference in your overall motivation towards your fitness and health. Check out our videos on YouTube! 3 Middle Pieces of Motivation A calm mind is a motivated mind. A calm mind is a driven mind. When you can calm your mind, you can shift your brain, your outlook, and, in turn, find your motivation with ease. I have three middle pieces of motivation for you: Meditation Yes, meditation can make a huge impact on your motivation. The thing I love about meditation is that it clears the fog from your mind. It takes all of that constant chatter and completely shuts it down. Whether it’s that negative Nancy in the back of your mind constantly criticizing you or the never ending to-do list running on repeat, simply taking 5 minutes to do some breathwork can shut it down and clear your head. People are starting to catch on to the power of meditation. You can find it anywhere! The Peloton App, Headspace App, Calm, and even on Spotify and Youtube are just a few of the many places you can find guided meditations from your phone. Join our private Facebook Group! Journaling Some people LOVE this one, and some people simply don’t understand the benefits…yet! Just as with meditation, if you simply take 5 minutes, you’re going to notice your mind quieting and your body calming down. Simply sit with a piece of paper and a pencil, and you’re bound to write. And when you write, you’re getting all of those thoughts out of your head, clearing your mind. If you’re not sure what to write about, you can always find some prompts. Here are some of my favorites that could get you going… Something that didn’t work yesterday is… Something that DID work yesterday is…. Something that brings me joy is… Giving journaling a try is another great middle piece to motivation! Coming Soon! The fitness consistency book that will change your life! Get updates here. Find a Mentor This middle piece of motivation is a little different than what you may be thinking. When I say mentor, I mean a couple of things. First, I’m sure you’ve heard how much the people we surround ourselves with greatly influences us; our success, our outlook, and even our motivation. So, if you hang out with negative people, you are way more likely to start picking up those negative habits as well. On the flip side, if you surround yourself with motivated go-getters, you are more likely to follow suit. Second, it’s not just who you’re hanging out with, it’s also what you’re consuming. A mentor doesn’t have to be a physical person that you meet with like a coach or trainer. One “mentor” that I love to find is inspiring authors. Find people you look up to and read about their stories. Find motivational fitness books and listen to them. Listening to positive writing that gives you something to think about, stimulates your desires, and motivates you can make a huge impact on your overall motivation. The great thing about finding mentors through books is that you can do them whenever! I love listening to inspiring audiobooks on my walks, when I’m getting ready, or even when I’m cooking dinner! When you listen to these things, they calm your mind and unlock motivation in a new and unexpected way! Schedule a FREE 15 minute discovery call with Kelly here!
40 minutes | Mar 6, 2023
Interview with Ros Place: Author of Channel of Clarity
Today on the Fit is Freedom Podcast, an incredible guest joins us! Ros Place is a guardian angel communicator from England who devotes her time to helping women find more purpose and accomplish their goals. Not only do we learn about Ros’s incredible line of work and her journey to finding her own purpose, but we also discuss the power of meditation and how it can impact every aspect of our lives! Check out our videos on YouTube! All About Ros Place Ros wasn’t like every other child in her area growing up. For a while, she thought that she was! But, it was around 11 years old when she realized that no one else could see or communicate with angels, and she desperately wanted to just be “normal”. As time went on and she encountered a couple of troubling times, Ros finally learned the value of her special gift and decided, along with her guardian angel, that she would dedicate her life to helping others. Now, she does just that and even has a book, Channel of Clarity, that helps so many people “find, follow, and live their purpose”! More About Ros Place Ros Place website Ros Place Facebook Rose Place Book Join our private Facebook Group! Benefits of Meditation I’ve experienced the astounding benefits of meditation on my health and fitness journey and in all aspects of my life. There are countless benefits, but here are the biggest ones Ros and I discussed… Calming This almost goes without saying, but taking time to meditate brings this unparalleled calming feeling. It quiets that constant chatter in your mind of endless to-do lists and negative self-talk. Meditation creates a sense of calmness that is almost instant, but it also carries with you throughout the day. Clarity In addition to a sense of calm, you also find a newfound clarity after meditating. When your internal dialogue is quieted and all of the chatter subsides, you’re left with clarity. No longer are you worrying about whether or not your outfit looked good enough last night or that silly thing you said last week. You’re able to hone in on what really matters and see what’s most important. Coming Soon! The fitness consistency book that will change your life! Get updates here. Carries with You There are so many other feelings and benefits you receive, both mentally and physically, from meditating, but one of my favorite things about meditation is that the feelings and benefits follow you for the rest of the day. Taking that small amount of time to take care of yourself at the beginning (like that famous flight analogy of putting your oxygen on first), you’re able to feel better for the rest of the day, focusing on what truly matters with your personal life and your goals. Contribute to the Lives of Others Like I mentioned above with the analogy of the oxygen mask, meditation is the same. When we take time for ourselves, we are able to help others way more than we would otherwise. If you’re positively feeding your soul (like through meditation or other avenues like fitness, quality time with friends, etc), you have so much more to give to others because your cup is filled up. If your cup is empty from the get-go, you’re not going to have the energy or mental capacity to contribute to others the way you might have wished to! Schedule a FREE 15 minute discovery call with Kelly here!
30 minutes | Feb 27, 2023
Healthy and Fit at Any Age: Interview with Dr. Mimi Secor
Episode Summary This week on the Fit is Freedom Podcast, I have the pleasure of being joined by the incredibly knowledgeable and passionate Dr. Mimi Secor! Join us as Mimi shares her journey into the health and fitness world at a time when she truly didn’t believe she had ANY time to give in her life. With our combined passions of everything health and fitness along with helping women, we’ll also discuss some incredibly important topics plaguing us women as we age including: Taking care of yourself Finding your tribe Dealing with and preventing aches and pains Anti-Diet Culture And so much more! All About Mimi Mimi is a force to be reckoned with! She has over 45 years experience as a Nurse Practitioner and has always had a knack for helping other women. At the age of 59, she decided to go for her doctorate instead of preparing for retirement. This was one of the toughest decisions, but also the biggest life-changing decision. In the throws of her doctoral program, she found inspiration from her daughter, who literally got Mimi off her feet and into a gym. Once Mimi started taking care of herself, thanks to the not-so-subtle nudging of her daughter, she realized how much her life and her body were improving. Since that life changing moment, Mimi has competed in multiple body-building competitions. She works alongside her daughter to help other women achieve their long term fitness goals, and has even written a bestselling book! Tips from the Doctor Throughout the podcast, we discuss a variety of topics. Here are some of the top tips from Dr. Mimi Secor… Take Care of Yourself Self-care is quite the buzzword these days, but it is so important to take care of yourself. As a general rule, the more stressed you are, the more you need to be doing to take care of yourself. Of course, there are all kinds of things you can do to take care of yourself, but here are some of the easiest to implement quickly.. Speak kindly to yourself Drink water and stay hydrated Get enough sleep Move your body Get outside Do something you enjoy Find Your Tribe Women have to consider all kinds of factors when they are trying to make lifelong positive changes. Choosing your tribe may be one of them. Do you have people who pressure you to eat in ways you don’t feel will fuel your body properly? Do you have people who aren’t encouraging of your new health habits? It’s important to surround yourself with a tribe that has similar values. Maybe you could find a group that enjoys hikes or walks in the afternoon. Maybe there’s a particular friend of yours who enjoys reading inspirational biographies. The point is…be intentional with whom you surround yourself. It’s really important! Aches and Pains We all get them from time to time. Waking up sore. Bending over to pick something up only to feel a twinge in your back. As we age, this has the potential to become more and more common, but it doesn’t necessarily have to be. Here are some things you can do that can keep your body flexible, agile, and prepared as you start aging… Stretching Yoga Meditation Anti-Diet Culture Both Mimi and myself despise diets. I mean, it literally has the word “die” in it! What we do support is optimizing your health in a way that is sustainable and changes your life for the long haul. It all starts with your mindset and then trickles down to your food, your sleep, your movement, and more. If you focus on making small changes over time, you are much more likely to change your life in a big way down the road. It creates consistency and habits, which will keep you working even when life throws its unexpected stressors at you.
13 minutes | Feb 20, 2023
The Number 1 Question You Should be Asking Yourself Daily for Your Health and Fitness
Episode Summary This week on the Fit is Freedom Podcast, I’m going to be sharing how we can use questions to get us out of our bad habits and on our way to creating new ones that better serve our fitness goals! Ever feel like one of those hamsters on a wheel? Constantly moving with your life kind of on autopilot? Sometimes, it feels like we repeat the same steps and days over and over, doing the same habits and routines. When it comes to fitness, this can be a great thing or it can be a not so great thing if our habits aren’t leading us to where we want to be. My coach always says, “The quality of your life (and health) is determined by the quality of the questions you ask yourself.” He’s got such a great point, and I think we should dive a little deeper! Questions that Lead to Change Whether we’re stuck in habits and we’re too busy to change or we’re simply that hamster on autopilot when we see the wheel, there are some ways we can get out of it. I believe all growth is preceded by a mindset shift. We have to change our thinking before we change our habits. Asking yourself quality questions can really help. As a matter of fact, I was incredibly inspired by Will it Make the Boat Go Faster, which is a book by champion Olympic rowers who used this simple question to completely turn around their careers. You see, they would ask this question when faced with all sorts of decisions…Going to the pub the night before a big practice, changing up their positioning, etc. In our lives, we need a guiding question! Here are a few that I think may help… What would my life be like if I quit doing X? Instead of thinking, “Why do I always keep eating candy at night?”, thinking “What would my life be like if I quit eating candy every night?” can really help shift it from a negative to a positive. Focusing on the outcome and what your life can be will be much more motivating (and create a lot less shame) in the long run. What can I do on a daily basis that will make me more motivated? This kind of question gets you to think deeply about what you’re doing and where it is getting you. Maybe you’d be more motivated to do something if it were fun? Maybe if it had a touch of adventure? Maybe you’re dreading your workouts and feeling completely unmotivated by them, so you need a change. Regardless of whether it is about your fitness in terms of activity or what you’re eating, thinking about how to make yourself more motivated can help you out of that endless loop. Will this make my body or health better? Like the rowing team, this question comes with a yes or no answer, and I love it! Before sitting down with your nightly bowl of icecream to binge Netflix, you ask yourself this question. Even if it only deters you 3 out of the 7 nights you did it this week, think about how that could impact your life in the long run as well. When you’re going for a fitness lifestyle, it’s all about small, manageable changes over time, and asking yourself these questions can get the ball rolling in the right direction.
23 minutes | Feb 13, 2023
Ask Me Anything: Help, I Need a Fitness Program and Only Have 30 Minutes - Tops! Does Walking Do Anything?
Episode Summary This week, I will be sharing how to start your day with less aches and pains, how to get the most bang for your buck with only 30 minutes to workout, and how to know where to start on your new fitness journey! Last month, I started a Q&A for rapid fire questions. In true Kelly fashion, I dove way too deep on each question I was asked! So, this episode of the Fit is Freedom Podcast is a continuation of my Q & A. Consider it a part 2 where I answer your questions! As always, if you have any questions for me, there are several places you can reach me! There’s a contact form on my website, you can DM me on my socials, or you can simply shoot me an email to Kelly@fitisfreedom.com! Q1: When I get up in the morning, everything hurts. What should I do? Assess Yourself I know it can feel like “everything hurts,” but oftentimes, it can be something that is triggering other issues. I would start by assessing yourself. Be in tune with your body and think about what is truly hurting. Is there a root to the issue? Oftentimes, it can be a simple solution. Maybe if it’s your neck, you could simply try a new pillow. If you’re stiff, some morning mobility could do the trick. Or, if it is something that needs intervention, it’s still always good to assess yourself first and evaluate what is actually going on. Don’t Panic An injury or a discomfort that happens suddenly can be alarming. More often than not, the issue is temporary and not at all life-altering. Our bodies are amazing at coming back, so it’s important to simply stay calm, take the right precautions, and be patient. You’ll be back at it in no time! Start your Day with Mobility Like I mentioned in tip number 1, mobility is so important and gets even more important as we get older. Oftentimes, our body is just stiff in the mornings. Mobility is simply warming up the body through movements. Some quick yoga poses in the morning can get your body up and ready for the day. Take Care of Yourself If you aren’t noticing improvement or know that you need something more, do what you and your doctor think is best for your body. Do you need physical therapy? Do you need some advice on some new stretches? Personally, if I have some aches, I love checking out thereadystate.com. It’s like PT on your computer and has been a complete game changer for helping me work through some twinges or soreness! Q2: I only have 30 minutes a day to myself. What do you recommend? While this may not seem like a lot of time, I have a feeling you’ll find that if you use it wisely, you’ll surprise yourself with what all you can accomplish. I’ve created two workout recommendations that I think would bring the bang for your buck! Day 1 Exercise Length of Time Mobility 5 Minutes Outdoor Movement 10 Minutes Resistance Training 15 Minutes As I mentioned with the first question, mobility is so incredibly important, so always start your limited time with mobility. Next, I am a FIRM believer in being outdoors. Not just for our physical well-being, but also for our mental well-being. So, I would find an activity outdoors for as little as 10 minutes. Lastly, resistance training gets more and more important as we get older because we begin to lose our muscle mass. Find some form of resistance training that you enjoy, and devote just 15 minutes to it. Day 2 Exercise Length of Time Mobility 5 Minutes High Intensity 20 Minutes Recovery 5 Minutes For days where the weather is less than ideal or you are looking to mix things up, I am a big fan of high-intensity workouts. Now, I’m not exactly talking about high-intensity training where you are doing 1000 burpees. I’m simply talking about hard, strenuous movements with breaks in between. One great start for getting into high-intensity workouts could be walking as fast as you can for 30 seconds and then walking at a normal pace for 1 minute and repeating this cycle. You could do this same model for running, going up stairs, and more. Simply put, it’s going as hard as you can at something for 30 seconds and then resting for 1 minute. Q3: I don’t know where to start. Help? I know, I know. It’s such a simple, yet complicated question. Oftentimes, getting started is half the battle, and it can be very overwhelming. In general, my fitness advice is that you need a mix of mobility, cardio, and resistance. That’s the magic combination to get you where you need to go. But, if you are feeling incredibly lost and have no clue where to begin, I’d suggest assessing the following… How is your sleep? It’s amazing how much our sleep (or lack of) can affect the rest of our life. Start by looking at and assessing your sleep. Brainstorm ways to improve this area. How is your nourishment? There are all kinds of diets and fads out there. I’m not talking about jumping on a particular diet, but it can be helpful to take a closer look at what you’re eating. Is the majority of it processed? Then, it could be affecting your energy levels as well! What am I currently doing fitness-wise? What are your current fitness activities? If there are none, you can always start incredibly small. A 10 minute walk outside, parking farther away from the grocery store, and other similar things. Look at what you’re doing and for how long and see if there’s area for improvement. If you are completely lost, you can always find a professional to talk with and to help you gain some insight. Here’s a link where you can schedule a simple 15-minute call with me! I can give you immediate feedback and help you get started.
24 minutes | Jan 30, 2023
Ask Me Anything: From Getting Back with Your Fitness on Track to Starting over From Injuries and Much More
You’re in for a treat with this one! Join me this week on the Fit is Freedom Podcast where I will take all your questions in this Q&A style episode. From weather changes to simply hating the gym, I’ll be addressing some of your biggest fitness concerns and roadblocks while giving reasonable steps to overcoming them! Q&A with Kelly Howard Q: When the weather changes, I lose momentum. What should I do? A: Honey, I live in Texas. If there’s anyone who relates to this question, it is ME! But, of course I know so many people can also relate. Whether it gets scolding hot in summer if you live anywhere in the South, or you struggle navigating freezing temps in the winter, we all more than likely experience this at some point. Here are three of my top tips for keeping momentum despite the weather… Prepare If you know the weather is impending, you have time to prepare physically and mentally. Stock up on appropriate clothing and gear or research fun and exciting activities that are appropriate in that particular weather to try. If it gets too cold to run for you, maybe you could look into local skiing routes. If it’s too hot to run or hike in your area, maybe you could find a local lake or creek to give kayaking or paddle boarding a try. Acclimate In the summers in Texas, it gets unbearably hot. If I am preparing to go on a hike in the heat of the summer, I will not only prepare by ensuring that I have plenty of water and appropriate clothing and head coverage, but I will also make sure to acclimate myself to the weather beforehand. This can be done by spending time outdoors ahead of time in little increments and building up my resistance. This can also be done beforehand by not blasting the AC in the car before heading out. Maybe I’ll roll the windows down or turn it off so that it’s not such a stark difference between the car and my hike. Remember, It’s Temporary Just know if you are feeling less motivated or losing momentum because of the weather, this too shall pass. It’s okay for your momentum to waiver. It’s okay to stay out of the weather if it still makes you uncomfortable despite attempts to prepare and acclimate. Find indoor activities, make them as fun as possible, and know that this time will pass and it doesn’t define you. Q: What can I do if I feel like I’m getting by but not getting better? A: The age-old excuse of “I’m just at that age where nothing will work” is complete baloney! If you’re working consistently but feeling like you are plateauing, my biggest tip is to change it up! You can’t keep expecting results if you do the same thing again and again. When you notice you are feeling this way, start by assessing where you’re at. What does your fitness look like? Where are there gaps? How can you change it up or fill those gaps? Sometimes, it can be something we discover ourselves, while other times we may need a coach or a close friend to help us. Find those gaps and find new and exciting ways to fill them and you’ll be right back on track! Q: I know I need strength training, but I hate going to the gym. Thoughts? A: Chances are if you “hate exercising” it probably means that you aren’t doing the right stuff. By “right stuff,” I mean the right exercises for YOU. There are so many different ways to build strength other than the traditional hour-long weight-lifting session at your local gym. My biggest advice for anyone who doesn’t enjoy exercising or has a negative attitude towards it is to find something FUN! Having fun while working on your fitness will not only make it “less unbearable”, but will help you with your motivation and its effectiveness. If you hate the gym, look into creating a home gym, taking a class at your local rec center, scavenge the Internet for the thousands of Youtube videos for yoga, pilates, kettlebell workouts, and more. Sign up for Peloton classes or subscribe to a workout regimen. Keep trying new things until you find something that you enjoy and that makes you feel good!
32 minutes | Jan 23, 2023
Kayak, Yoga, Adventure and Mindset Master: Interview with Anna Levesque
Anna Levesque is a fellow outdoor and adventure enthusiast who encourages and empowers women all over the world! Join me today on the podcast as we learn about her amazing journey. She’ll also share some incredible words of wisdom on how to improve your mental agility and how to find yourself again with something you love! Have you ever had people assume you are friends with someone just because you have similar interests? Like, “Oh, you must know Sarah! She goes horseback riding all the time around here!” Well, that has been happening for quite some time between myself and my amazing guest on this week’s episode of the Fit is Freedom Podcast. All About Anna Levesque I’ve heard so many amazing things about this woman, and I can finally say that it all holds true! Anna Leversque is an award-winning paddling coach who is also an author, certified Ayurveda health coach, yoga-certified teacher, and former pro-athlete. On top of this long list of accomplishments, she has an incredible company, Mind Body Adventure, that focuses on empowering women to develop mental agility while paddling, growing their confidence, abilities, and mental toughness, all at the same time! After starting to paddle at 19 and working in the kitchen of a rafting company, Anna discovered an amazing outdoor-loving community that completely changed the trajectory of her life. From there, she found a passion for the paddle sports world and noticed a trend of women like her struggling with certain aspects of the sport. From there, she realized that she could be a voice for the female experience in the water sports world, creating instructional DVDs, doing tours, and eventually starting a small company that would transform into her current venture, Mind Body Adventure. Links Anna Levesque Website - Mind Body Adventure Anna Levesque Facebook Page Anna Levesque Instagram Developing Mental Agility Realizing You’re Not Alone Anna learned that the number one fear and hesitation for starting paddling isn’t injuries. The biggest fear is looking bad or not being good enough. It’s important to remember if you’re starting something new, like paddle boarding, that we all start somewhere, and it will take preparation and building of confidence to get where you eventually want to be. Establish a Morning Ritual It’s essential to start your day with mindfulness to get off on the right foot. For many, this is making sure you don’t immediately start scrolling through social media, watching the news or doing anything that will spike your stress response. Prioritizing Rest Another important piece in setting up for mental agility is prioritizing your rest! If you can, shoot for getting 8 hours of sleep a night. It’s the basis for health and can really affect your performance and mental agility. Accept the Process Where you are doesn’t define your self-worth. Even if you used to run marathons and you feel like you’re starting from scratch, it’s important to accept where you are and focus on where you want to be. Know that the process will take time, and you will have a better mindset. I really enjoyed this chat with Anna, and I hope you did too! If you’re interested in learning more about Anna and what she does, be sure to check out her website, Facebook page, and Instagram, or even sign up for her weekly newsletter!
19 minutes | Jan 16, 2023
Fitness Challenges Suck. But Challenging Yourself is the Smartest Move You Can Make
Are they really worth the hype? Join me as we walk through the pros and cons of joining a 30 day challenge. We’ll also cover tips for determining which 30-day challenge will truly challenge yourself in a way that is beneficial and worthwhile! 30 day challenges have been growing wildly in popularity. Especially during all of the new-year buzz. I feel like I am seeing 30 day challenges EVERYWHERE! Is a 30-Day Challenge Worth It? Challenges can be the sucky thing to do. Challenging yourself though, can be a dream come true. It’s all in which kind you choose, how you approach it, and your level of flexibility. We see them all the time–the 30-day crunch challenge or the 30-day squat challenge. In theory, it sounds so easy! But, in reality, a lot of challenges are sold as broad reaching when they’re really not for everyone. Let’s take a look at the pros and cons… Negatives of Challenges Too Specific Most challenges like the “30-day crunch challenge” only focus on one movement. Aside from the fact that crunches aren’t the most effective form of core movements, doing one movement constantly over a whole month can bring deficits to other parts of your fitness or body if you’re not properly training, stretching, or otherwise. Short Term Motivation When you get your challenge started, it’s so exciting! But, that motivation is bound to wane. Slip-ups will happen and the motivation can quickly turn into guilt, which isn’t really what health and fitness are all about. Positives of Challenges Kickstart If you select the right challenge, it can serve as a great kickstart to future habits. For example, if you participate in a 30-day sugar-free challenge where you avoid any and all processed sugars, you will find yourself less motivated to eat those even after the challenge. Appropriate Length for Results 30 days is plenty of time to see results. Especially if you are choosing a challenge that focuses on mobility, weight loss with changes in eating, or mobility, you will definitely be able to feel or see results in this timeframe. Excitement A 30-day challenge is simply exciting! There’s just something about joining a challenge with your friends that can really bring some variety into your fitness routine. Tips for Challenges If you pick the right 30-day challenge, you’ll be able to experience all of the positives while minimizing the negatives. Here are some things to consider when selecting one that is right for you… Pick One For YOU Don’t just join a 30-day challenge because your office is doing one. Really consider what you want to focus on and what movements or objectives will best serve your body. Pick One That Shows Results As mentioned above, 30-days is enough time to show results. Results can be incredibly motivating to take your challenge beyond that 30-day window and into your everyday life. Select one where you will be able to quantifiably see, feel, or notice a difference. Look for Fun There are so many challenges available out there: some that prepare you for a race, ride, or hike, some that challenge you physically and mentally, and even some that are virtual. Shop around and find one that you feel would be incredibly fun.
27 minutes | Jan 9, 2023
Part 2: How to Stay on the Fitness Track when Life gets Messy!
The new year comes hand in hand with new goals, but what stops us? What keeps us from achieving our goals? Well, there are two things, actually: getting going and then keeping going. In part one of this two-part series, I shared how to get things going when you set a goal. This week on the Fit is Freedom Podcast, part 2 is all about how to stay on track once you’ve gotten started! These five tips for staying on track will be sure to help you reach your goals and maintain them indefinitely!
21 minutes | Jan 2, 2023
Part 1: How to Get on Track with Your Fitness - for Life!
In this two-part series on the Fit is Freedom Podcast, I’m going to be addressing how to both get on track and stay on track with your health and fitness resolution goals! In this particular episode, I’m going to be focusing on getting on track. A solid foundation is key for truly holding those resolutions and aspirations. What people need most is consistency, and that’s what we’re here to talk about. 2023 is HERE, and so are all of the dreams, ambitions, and New Year’s resolutions! We all know how it goes. January rolls around, and people are pouring into the gyms in droves. But, when it gets to about mid-February, most have already lost their motivation and drive.