Fit is Freedom with Kelly Howard

6 Months. Hiding from Life to Living Full out!

This is the second installment of a mini series of the Fit is Freedom Podcast in which I share REAL stories from REAL Fit is Freedom members!
In the first installment, I shared about a client’s 3 month journey. For this episode, I’ll be walking you through a member who has been with me for about 6 months and taking a deep dive on her trials and successes along the way! 
Journey to Reaching Your Goals: A Client’s Story 2
 
This particular client came to me at a time when her life felt like it was quickly shrinking. She had recently retired, very slim and fragile with a lot of hip, knee, and shoulder pain, and she was simply not having any fun.
 
Her life was feeling bleak and dim, and she knew she wanted something different for this new phase of her life. She didn’t want her life to shrink, she wanted to find new ways for it to expand and grow.  So, we set her up with an action plan and got to work! 
 
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Establish an Action Plan
 
As with all of my clients, we set up a customized action plan. For this client, I wanted her to find the joy in her life again, but before we could do that, we needed to get her out of pain. Here’s the action plan I developed in order of importance…
 
Mobility
 
Like I mentioned, I needed to get her working on her mobility ASAP. She was weak and a little underweight, but before we can add muscle, we needed to get her moving with some mobility. 
 
Find the Fun
 
Once she was moving her joints and warming them up properly, I challenged her to do 2-3 fun things each week. While I challenge some clients to find fun activities that involve movement, I didn’t even have that as a requirement here. I simply wanted this client to have more things to look forward to, whether that’s coffee with a friend or a walk through the park! 
 
Fine Tune Food
 
As we achieve the steps above, we work through her diet, fine tuning her choices and balance of food.
Physical Therapist
 
In addition to mobility work each day, I paired her with a physical therapist to really work on those problem areas.
 
Sleep Improvement
 
The last piece of the puzzle, so to speak, was her quality of sleep. I encouraged her to get an Aura ring and observe her patterns. 
Results
 
Month 3
 
With a solid action plan in place, my client was almost completely out of pain by the third month. She reported not only feeling exponentially better, but that she was excited to wake up each day! She had things to look forward to, and I could feel the enthusiasm over our phone calls.
 
Month 6
 
At the 6 month mark, my client was a completely different person. She had moved on from using resistance bands in her workouts to actual weights, she was out of pain, and waking up excited!
 
Most importantly, she not only found a tribe, but was actually leading her group on a hiking trip! So, in just 6 short months, she went from being incredibly weak and feeling like her world was shrinking, to expanding beyond her wildest dreams and leading others on their own journeys. Talk about an incredible transformation in just half a year! 
Three Takeaway Tips
 
Awareness Check-in
Take a moment and check in with yourself. Do you feel like your life is expanding or contracting? Are you having fun and growing? Or do you feel like it is mundane and slowing? 
 
Understand Stress
 
Unfortunately, stress plays a huge role in so many of our lives. But, you must understand the ways it contributes to your quality of sleep. If you struggle with sleep like my client, you may want to not only do an awareness check about your life, but also take some time to evaluate your sleeping patterns.
 
Find a Tribe
 
Never underestimate the power of a tribe! My client’s life expanded so much when she discovered her tribe. Whether you find one through my staff and me or through a local community center class, put yourself out there. You’ll never be able to experience the impact if you don’t try.
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

3 Months. A Real-Life Fitness Story - What Can Change in 90-days

I’ve decided to start a new mini series of episodes on the Fit is Freedom Podcast that are REAL stories from REAL Fit is Freedom members and how their journeys have fared. 
 
In this first installment, I’ll be sharing about a recent client who joined me about three months ago. After regaining 100 pounds and losing a great deal of her vibrancy with lots of unexpected life events, I share what she has been able to accomplish in just three short months! 
 
If I had a nickel for everytime I was asked, “How long will this health and fitness journey take?” I’d have a lot of nickels! 
 
In short, every person’s journey is completely different and unique, and that’s honestly what I love about what I do! But, I also understand the curiosity behind wondering how long a journey will take if you’re thinking about diving in and making a life change.
Journey to Reaching Your Goals: A Client’s Story
Three months ago I was re-acquainted with someone who used to be a part of my company years ago. Despite us losing touch, she kept up with me through the podcast, and I was so pleasantly surprised when she booked a phone call with me! 
 
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Lost Momentum
Before we lost touch, she was an incredibly active cycler. Over a three year period, she had lost over 100 pounds and was filled with motivation! When her family had to make a move, she lost her community, COVID hit, and her work took precedence over many aspects of her life. In short, the momentum she had gained was completely lost. 
Reconnection
When we reconnected, her main goal was to lose the weight she had regained. She was in a lot of discomfort and pain while also being under a great deal of stress with her job. She felt that the best ways to start alleviating some of those things was to start by making a plan to lose weight, and then move onto other aspects of health and fitness. 
Making a Plan
With this particular client, I knew her history. I knew how much she thrived in a community of cyclists who held her accountable and enjoyed her company. With this in mind, here are the main focuses we had for her plan of action:
 
Find a community. 
 
Dial in nutrition
 
Address the pain
Results
Month 1
 
Throughout the first month, this client had already lost 10 points, but more important than that, her vibrancy was back! She was excited to meet and chat. She was excited to try new exercises, and she had things to look forward to! 
 
Month 2
 
By the end of the second month, she was down about 18 pounds, and her pain was considerably less! 
 
Month 3
 
Most recently, this client is down about 25 pounds. She is actively gaining muscle, and she reports that all of her hip, knee, and sitting pain is gone! She is very excited to keep the progress going! 
Three Tips for Getting Back on Track
If you are like this wonderful client of mine, you may be finding yourself wondering how you can get back on track! Here are my three tips to help you find your way back to fitness…
 
Community Matters
 
It truly makes all the difference in the world if you have supportive people around you! Whether it’s our team at Fit is Freedom, a local yoga class, or a best friend to go on walks with you in the evenings, find a community that works best for you! 
 
Make Movement Fun
 
If you dread it, you won’t do it! Find some form of movement that you enjoy! If you liked riding bikes as a kid, maybe you could give that a try again. If you enjoy being on the water, try kayaking or simply going on hikes. If you enjoy it, you’re more likely to do it! 
 
Get On Our List
Maybe you still aren’t totally sure how to get back on track, and that is OKAY! You can easily contact me, and get on our list here. We can schedule a call, and you’ll be one step closer to where you want to be!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Finding Fitness Through Adventure

This week on the podcast, I’m going to be sharing why I have found adventure a crucial part of my clients’ and my own personal journeys to happiness and health. I’ll be discussing what adventure means, my three big reasons why you should be doing it, and three action tips to getting the “adventurous” ball rolling, so to speak! 
 
Every week you tune into the Fit is Freedom Podcast, you’ll hear me mentioning “a touch of adventure” as part of the journey to health and wellness. But, why is adventure so important? 
What is Adventuring? 
 
Adventure can have a variety of meanings. For me, personally, adventure typically includes being outdoors and doing something active. Oftentimes, I feel especially adventurous if it is a new experience like trying a new hike in the Smoky Mountains or stand up paddleboarding in a new place. 
 
For some, that may be a bit too much, and that is OKAY! Adventure could mean taking your grandkids to the zoo or going for a walk on vacation. Simply taking time to be outdoors, challenging yourself and doing something novel can really have an impact on your overall health. 
 
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Three Reasons for Adventure
 
Here are my three main reasons that you should start adding a little adventure in your life! 
 
You’re NOT too old
 
It’s the age old excuse (pun intended), but it just doesn’t hold any weight! I’ve had clients in their 50’s start hiking and backpacking for the first time. There are people who do their first marathon or triathlon in their 60’s. It’s never too late to start adding a little fun, so the best time to start is now! 
 
Get beyond your comfort zone
 
No matter your age or fitness level, it’s great for your mind, body, and soul to go beyond your comfort zone. I had a client a while back who really wanted to see the Smokies. She never thought she’d be able to hike the trails, but after hard work and preparation, she did! She pushed beyond her fears, and she’s now bringing her husband and grandkids, creating lifelong memories that they never would have otherwise done!
 
Expand your horizons
 
Going on adventures expands you. When we’re expanding, we’re never contracting. As we age, people often see their worlds and experience getting smaller and smaller. Adding adventure does just the opposite! 
 
Another client of mine wanted to learn to stand up paddleboard. When she finally did it, she loved it! Because she loved it, she started taking classes and meeting other people who loved it as well! Before she knew it, her life had expanded beyond what she would have dreamed, just by simply trying one new thing. 
 
Three Tips for Adventuring
 
If you’re not sure how to get started with a new adventure, here are my main tips for getting started…
 
Dream
 
Before you decide to add some adventure to your life, take some time to dream a little! What do you enjoy? How do you like to move? What does your community have to offer that you’ve never tried before? 
 
Find a dream, no matter how small, and then you’ll be ready to put a plan in motion. 
 
Train
 
Depending on the adventure and your current fitness level, you’ll probably need to train for it in one way or another. My typical rule of thumb is to allow 3-5 months of preparing if your adventure is on the more strenuous side. For example, a backpacking or kayaking trip would require more intensive training than simply trying a paddleboard. 
 
Find Community
 
Lastly, find your tribe! Find that friend who will go with you. Join a class that makes sure you’re not alone. Enlist an accountability coach or partner like myself. Your adventure will go to the next level when you do it with other people. Trust me! 
 
Upcoming Trips for Fit is Freedom
 
Speaking of incredible communities, we have three big trips coming up with limited availability! Be sure to check the Fit is Freedom website for more information on the following trips…
 
San Juan
Costa Rica
Smoky Mountain National Park
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Uplevel Your Fitness: Interview with Allison Jackson

On this episode of the Fit is Freedom Podcast, I am elated to be joined by Allison Jackson, author, podcaster, and health/wellness guru extraordinaire, who is going to walk us through how to handle health and wellness while struggling. She’s also going to leave us with her three big tips for wellness that are simple and easily-implementable! 
 
Have you ever wondered what happens to your health and fitness goals when your life is derailed?
 
Typically, we set these aspirational goals when things are going well. We are able to plan and prioritize health and fitness when the waters are calm. But, the moment a storm arises, it can be easier for some to simply jump ship and forget about everything altogether. This doesn’t have to be the case! As a matter of fact, it may even be better for you to continue focusing on your health when life gets hard. 
 
Get The fitness consistency book that will change your life!
 
All About Allison Jackson
 
Allison Jackson is the founder of Allison Jackson Fitness and focuses on helping high performing women prioritize their health, nutrition, movement, and mindfulness. She is an author, the host of the Fit to Lean Podcast, a personal trainer, certified nutrition coach, yoga instructor, pro masters figure competitor, and certified in sound healing! Needless to say, she has a great deal of experience in a variety of health and wellness avenues! 
 
Important Links
Allison Jackson Website
Allison Jackson on Facebook
Allison Jackson on Instagram
Allison Jackson Podcast
Why Woo-Woo Works
 
Health and Wellness While Struggling
 
Allison shares how her family went through an especially challenging few months in which her husband was hospitalized multiple times, she lost her job, and she lost a close friend. In life, it’s inevitable that these moments arise where we feel we are at the bottom of the metaphorical barrel. Here are some of her takeaways from that challenging time…
 
Find the Helpers and Blessings
Instead of focusing on the bad that is going on, spend time looking for the helpers and blessings that will inevitably arise. No matter the storm, there are going to be people in your life who will step up, offer help and encouragement, and try their best to support you. The more you are looking for instances of positivity, the more you will see it coming your way. 
 
Find What You Need
For some, they cope through mindfulness and journaling. For others, they need to shut themselves in their car and cry or scream. No matter what, it’s important to find a healthy outlet during your times of struggle. Find some other ways to release and get out of your head.
 
Listen to Your Body
If you are a high performing woman going through a challenging period, it’s important to listen to your body both with fitness and with eating. 
 
Maybe you typically wake up five days a week to workout, but you’re not sleeping due to anxiety or stress. Instead of pushing yourself past your limits, try adjusting and giving yourself grace. Instead of a big workout, you could simply wake up and walk or do some yoga. Keep your body moving, but also listen to what it is saying it needs.
 
Similarly, listen to your hunger cues. Whether you are going through a hard time or not, Allison shares the importance of intuitive eating and not restricting anything from your diet. Try making adjustments through nutritional commitments. Some commitments could include: eating protein with every meal, eating 2 fruits a day, incorporating one veggie with each meal, and more. Find a commitment that works for you to make sure you are taking care of yourself. 
 
Allison’s 3 Big Tips for Wellness
 
Train Your Brain
You wouldn’t leave the house naked, would you? Then, why would we wake with a start, diving into productivity before allowing our brain to get ready for the day? It’s so important for our health and wellness to take a few minutes in the mornings to meditate, reflect, journal, or do something that allows our brain to settle in and prepare for the day ahead. 
 
Get Outside and Move
Vitamin D and movement are so important to our overall health, no matter what is going on in your life. Try and find some time everyday to be outside and move your body. 
 
Prioritize Protein
As we age, protein becomes more and more important for our health and wellness. Aim to get a minimum of 30-40 grams of protein per meal. Bonus points go to those of you who can do this without distraction! Challenge yourself to eat your meals without any kind of screen or distraction, and you’ll be able to eat more intuitively!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Interview: Anti-Aging Hacks from Zora Benhamou

Navigating your menopause journey can be scary. There are a lot of horror stories out there, and quite frankly, not a lot of research-backed information. Thankfully, we have Zora Benhamou joining us this week.
 
Zora the Explorer, as I affectionately call her, is joining us this week on the Fit is Freedom Podcast to educate us more on how we can make the best of our inevitable menopause experience, biohacking our way to health and strength well beyond all of the big changes. 
All About Zora
Zora Benhamou is a gerontologist and the host of the Hack My Age podcast, dedicating her life to educating and empowering women through the aging process. She was first inspired to learn more about aging through personal experience when her mother passed away at the young age of 57. After losing her mother, she learned that preventing your fate isn’t just genetics. As a matter of fact it’s only 20% genetics and 80% diet and lifestyle. It was a true lightbulb moment that led Zora to a career that she loves, helping others understand how to age gracefully and healthily. 
 
She not only has a passion for health and wellness but also adventure. Spending a large chunk of her life as an expat, she has traveled the world and lived in many different countries while speaking six different languages. Recently, she and her husband became empty nesters and embraced the nomadic lifestyle full time, living in a different country every 4-6 weeks! 
 
Important Links
Zora Benhamou Website
Zora Benhamou Facebook
Zora Benhamou Instagram
 
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Post Menopause
There is very little research done on older people, but there is even less research done on older women. Thus, there isn’t enough research on all of the changes women go through with menopause. 
 
There are, however, a few important things to keep in mind when going through menopause. First and foremost is a necessity to keep your bones strong. The statistics on survival rates after falls in older women is staggering. Osteoporosis is a big issue that can be helped with action, but it’s important to keep an eye on. 
 
While some used to suggest that women slow down once menopause occurred, the opposite is really true. To keep your muscles and bones strong, women need to keep moving while also getting adequate sleep.
How to Stay Healthy
Throughout the aging process, you want to stay as healthy as possible. Zora shares a few tips…
 
Longevity starts in childhood. The earlier you start exercising and eating healthy, the better prepared you will be for the big changes that come.
Check in on mental and spiritual health. If your bucket keeps filling with stressors and worries, it’ll get too full. If it gets too full, it will overflow, and when it overflows, it will manifest in the body. 
Observe your body and its hormonal patterns. The earlier you know your patterns, the better prepared you will be. Take time to learn about yourself. If you still have a cycle, track it on an app. It will help you in the future. 
Learn about your body without being obsessive. Learn about your body, notice its movements, weight, and strength. Continue working on it, setting goals, and building strength.
Advice on HRT
As previously stated, there is little research done on women and the effects of hormone therapy. While it used to be discussed in a negative light, there is new research on the horizon suggesting otherwise.
 
Talk with your doctor, read new research and studies, and advocate for yourself and what you feel is best for your body during this time. 
Tips for Navigating Menopause
Do what you love!
Lift weights and use your muscles! 
Prevent injuries with flexibility/mobility!
Try some plyometrics!
Schedule a FREE 15 minute discovery call with Kelly here!
 

Interview with Best Selling Author Laurie James on Midlife Freedom

Have you ever felt sandwiched between motherhood and being a caregiver for an elderly parent? If so, you are not alone! As a matter of fact, a staggering number of women find themselves in this very predicament at one point or another in their lives. It’s challenging to say the least.
 
On this episode of the Fit is Freedom Podcast, I am thrilled to be joined by Laurie James, somatic relationship coach, author of Sandwiched, and host of the “Confessions of a Free Bird” Podcast. She will be walking us through not only the struggles of those who are in the stage of being sandwiched, but also how somatic healing can change your life, the effects of long term stress, and more. 
 
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All About Laurie James
Laurie James is a somatic relationship coach, focusing on helping women transform their relationships with themselves, their pasts, and their experiences. She is the author of Sandwiched, a “memoir of holding on and letting go,” and the host of the Confessions of a Freebird Podcast. Additionally, she offers courses that help women navigate dating in midlife. 
 
Important Links
Laurie James Website
Laurie James Facebook
Laurie James Instagram
What does it mean to be “sandwiched?”
Being sandwiched is the experience many women face as they are raising children while caregiving for parents. It’s when they feel pulled in two opposing directions while also navigating life for themselves between the ages of 45-65. 
 
Personally, Laurie spent 14 years being sandwiched as she raised her children and cared for her parents. She experienced a great deal of burn out and heartache throughout this time, eventually resulting in the ending of her marriage. 
 
While her book walks readers through navigating this trying time, her podcast acts as the sequel. Confessions of a Freebird focuses on her newfound freedom as she now refers to herself as a “freebird” instead of an “empty nester.” No longer feeling sandwiched, she has a newfound opportunity to make herself a priority again.
All About Somatic Healing
A big piece of Laurie’s work is helping others through somatic healing. Somatic healing is body and mind work that helps people process past experiences in order to move on and find more self love. 
For example, if a woman struggles with finding strong girl friendships because of a past experience that made her distrust her friends, it will stay with her until she processes it properly from her body (through movement) and mind (belief system).
 
If you don’t process your experiences properly (whether they are big “T” or little “t” traumas, putting too much on your plate, or not getting out of your head), it will eventually catch up with you in a big way. Whether it’s a physical illness that lands you in the hospital or something less extreme, your body will make you stop if you don’t take the time to stop and process on your own! 
Action Tip
The final piece of this episode of the Fit if Freedom Podcast is a wonderful exercise Laurie James walks us through! You WON’T want to miss it! 
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

8 Signs You Need to Drink More Water

In this episode, I will walk you through…
Why hydration is important
Reasons you probably need more water
Tips to drinking more water
Advice on electrolytes
 
Consider this episode of the Fit is Freedom Podcast as a PSA of sorts! With spring and warmer weather right around the corner, your hydration needs are about to shift. It’s crucial to both your health and your fitness to make sure you are hydrating properly! 
 
Hydration is so incredibly important and if you are in need of a refresher, motivator, or some tips on how to improve, you won’t want to miss this episode! 
 
Get The fitness consistency book that will change your life!
 
Hydration is Important
I’m approaching this episode from personal experience. My partner had a scary run in with not hydrating properly that really brought my attention to the importance of staying hydrated no matter the weather. Now that we are heading into hotter weather, the chances of heat strokes are even higher! That means we need to be even more vigilant! 
Signs You Need More Hydration
Lack of hydration can result in some serious illnesses and side effects. Ideally, you want to stay on top of your hydration so that you don’t experience any. However, it’s also important to know what to watch out for. Here are some signs that you need more water…
Muscle cramps and joint pain
Dry mouth
Headaches
Fatigue
Sugar Cravings
Weight gain
Dark colored urine
Tips for Drinking More Water
If you, like many other people, struggle with getting enough water and hydration each day, here are my favorite tips…
Carry a clear water bottle
 
If it’s nearby, you’re more likely to use it! So, if you have any type of water bottle, keep it close. But, I’ve learned that if you have a clear water bottle and you can physically see your progress, then you may be even more successful with that visual reminder.
Skip the sugary drinks
 
They’re not great for you. They’re not properly hydrating you, and you should simply prioritize water! 
Get creative with flavors
 
Just because you’re skipping on the sugary drinks doesn’t mean that you can’t have any fun! Try herbal teas, sparkling waters, or even supplements and electrolytes to spice up your water routine.
Try an app
 
Did you know there are even apps that can help you track your water intake? So awesome! If you’re on your phone a good bit (like most of us), it may be motivating to keep up with your intake via an app.
 
Thoughts on Electrolytes
While I’m no expert on electrolytes, I have seen their benefits. Especially when working out for extended activities, you’re going to need more than just water. Everyone is different. We all have different tastes and preferences, but we also have different reactions to supplements and things like electrolytes.
 
My biggest advice is to try out a variety of electrolytes and find one that works (and tastes) best for you! 
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Your Official Invite to the 2024 Women's Wellness EXPO!

Kelly and Kate Champion are joining forces again for another exciting K & K Chat! In this particular episode of the Fit is Freedom Podcast, they will be answering any and all of your questions about the Women’s Wellness Expo in Houston! 
All About the Women’s Wellness Expo in Houston
The Idea
One day, Kate was working out in her basement when a vision emerged so vividly that she had to stop the rower. She envisioned a wellness event where women could come together as a big community to learn new and exciting ways to move their bodies, improve their health, and strengthen their minds. During this vision, she knew she needed an accomplice, and Kelly was the first person she thought of! 
 
After that exciting day, Kelly and Kate got to work! After pouring hours into planning, the time is quickly approaching! 
 
Get The fitness consistency book that will change your life!
 
The Details
The Women’s Wellness Expo will be in Houston, TX on April 20! If you select to be a VIP, it will continue through April 21!
 
There will be speakers and experts, small group breakout sessions, opportunities to try out new ways to move your body, and more! This expos is meant to be a full sensory, immersive event with both the mind and the body as the focus. 
The Flow
 
The event will begin with a whole group speaker and then move into small group sessions. In the big room, you will find a variety of hands-on activities with opportunities for one-on-one interactions through strength training guidance, acupuncture, and more. 
 
While one group is rotating through all the stations in the big room, another group will be doing small breakout sessions. These sessions will address topics such as setting healthy boundaries, personal development, coaching, and more.
 
During the lunch break, there will be an opportunity to be in the great outdoors at a local community garden!
Action Tip
If this expo peaks your interest, Kelly and Kate HIGHLY recommend putting your name on the list! Because the venue is smaller, the spots are very limited!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Blue Zones Part 2: My unexpected results from the Blue Zones Life Expectancy Quiz!

In this episode of the Fit is Freedom Podcast, which is part two of my three-part series, I will be walking you through the Blue Zones True Vitality Test. I will share my results and give my opinions on its quality and findings! 
 
Get The fitness consistency book that will change your life!
 
Ever since that Netflix documentary came out, I feel like everyone is talking about the Blue Zones! Of course, it’s very interesting, and as someone who values health and fitness, I’ve created a series of podcasts exploring more about the Blue Zones and how we can learn from their example. 
Blue Zones True Vitality Test
What is it? 
The True Vitality Test is a quick online quiz that will calculate your life expectancy, health expectancy, and even provide recommendations on how to increase both results. The quiz is based on the research of how people in the Blue Zones live and was created in collaboration with the University of Minnesota School of Public Health. 
A Walk Through
In the podcast, I walk the listeners through each of the questions, answering them for myself. The quiz asks a variety of questions about not just my dietary habits but also my physical health, family history, overall happiness, friendships, and more. 
Results and Recommendations
At the end of the quiz, I am presented with a healthy life expectancy, life expectancy, and a potential life expectancy. I am also given advice like adding more whole grains and being more friendly in order to increase my life expectancy overall.
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Interview with Fitness Nutrition Expert Philip Pape

Episode Summary
On this episode of the Fit is Freedom Podcast, we are joined by my new friend, the incredible Philip Pape. As a physique engineer who focuses on strength training and evidence-based nutrition, he has dedicated his life to helping others optimize their metabolism and health without feeling restricted. 
 
In this episode, Philip and I will discuss a variety of health and fitness related topics that include…
Importance of Strength Training
Diets
Supplements
Staying Healthy While Traveling
 
Get The fitness consistency book that will change your life!
 
All About Philip Pape
Philip Pape is the host of the Wits and Weights Podcast, which is a top 25 nutrition podcast that centers around science-based strategies for all things health and fitness. Philip is a certified nutrition coach and a physique engineer who was inspired to help others through his personal fitness journey. 
 
Philip Pape Website
Philip Pape Facebook
Philip Pape Instagram
Philip Pape Podcast
 
Importance of Strength Training
Despite what many may think, strength training is the path to fat loss. While the weight loss industry wants people to believe the numbers on the scale and the number of calories you consume are the most important thing, it’s just not true. 
 
Eating less calories than you burn may result in temporary weight loss, but it also can trigger your body to think it is in danger. This creates an endless cycle of plateaus, restrictive eating, and slowed metabolism.
 
If you want to sustain a healthy way of life, you need to build muscle, which helps burn energy and fat. Not to mention, our muscles are meant to be challenged and used, so it’s important that we work them. 
Overcoming Resistance to Resistance
There are so many reasons why people are resistant to strength training. Some may worry they’ll “bulk up,” while others may not enjoy it. No matter your reason, here are two main tips to move past your resistance to resistance training…
 
H3 Find out WHY
 
Evaluate why you are hesitant to try strength training. If it doesn’t sound fun, maybe you haven’t found the right type of gym or class that is fulfilling. If you don’t have time, start small. Find some videos online or tutorials to try in the comfort of your home. 
 
Once you figure out why you’re hesitant, you can work through that reason and find something that works for you. 
 
Gain Momentum
 
As mentioned above, start small. With resistance training, results can come quickly. You can notice your strength building. You can feel a difference in your movements. Find a quick win to ramp up your motivation and keep your momentum going.
 
Diets Aren’t One Size Fits All
Diets are too rigid. If you can successfully follow them for the rest of your life, good for you! But the reality is that most of us can’t. And even if we could, we’re all different in our needs.
 
When you’re eating, you shouldn’t feel restricted, guilty or unsatisfied. You need to find small ways to improve your eating habits in a way that is sustainable for you. For example, if you don’t have time to cook everyday, you’ll need to look for healthier options that are fast to obtain. 
Travel Tips for the Health Conscious
Whether you’re out of town for 3 days or 3 weeks, it’s hard to stay healthy on the road. Here are three tips from Philip that can really make a big difference. 
 
Have a plan
 
You know how long you will be gone and where you’re going. Use that to your advantage. Does your hotel have a gym? Is there a continental breakfast with good options? If not, should you pack some protein powder or shakes? Thinking through your trip will greatly increase your chances of making good, healthy choices. 
 
Focus on protein and fiber
 
Eating perfectly isn’t realistic even when you’re not out of town. If you’re eating out a great deal or don’t have your typical foods, simply focus on higher protein options or options that provide a good source of fiber. 
 
Check menus
 
If you know the restaurants you’ll be visiting, take a few minutes to check the menus beforehand. This can save a lot of time and prevent impulsive decisions.
Supplements
Protein
When it comes to supplements and eating, protein is incredibly important when it comes to health and muscle building. Ideally, you want to eat one gram of protein for each pound of your goal weight. 
Deficiency
If you’re thinking about supplements, some are taken because your body is lacking something and some are taken to increase performance. The supplements below are most commonly used because of a deficiency…
 
Magnesium
Multi-vitamin
Omega 3 Fish Oil
Vitamin D
Performance
For performance enhancing supplements, Philip discusses the following…
 
Creatine
Caffeine
Pre-workout
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