Fit is Freedom with Kelly Howard

How Saying NO Can Make Room for YES

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.

How to Use Post-It Notes to Get a Fun Fitness Plan

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!

My 5 Favorite Fitness Hacks

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.

The Secret Series: Adventures, Mishaps & a Love Letter

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 SocialFollow 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!
 

Summer Escapades: Adventures, Fitness, and Tips for Fun Away from Home

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 SocialFollow 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/FesDMfdRIntroducing 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!
 

The High Price of Alcohol with Dr. Sherry Price

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!
 

Ageless Muscle with Tina Turrentine-Tepera

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!
 

Uncovering the Difference between Normal and Optimized Lab Results for your Fitness with Dr Jannine Krause

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!
 

Supplement Secrets: The Supplements That Power My Fitness

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!
 

Yoga Therapy for Life: Interview with Nancy Martch

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!