Fit is Freedom with Kelly Howard

”Help! I Feel Like I’m Always Starting Over!”

There’s nothing like a big event to throw us off and shake us to our core. In this week’s episode, we’re going to be talking about how to handle situations that throw us off the fitness wagon.  We’ll go into how we should use that experience to help us grow and make us better for next time we jump back on! 
 
Get The fitness consistency book that will change your life!
 
Not too long ago, I woke up to my world with no power in the midst of an unprecedented snowstorm. Did I expect this to happen? No! Did this interfere with my 10 week program and fitness goals? Yes! Am I going to sit over here and fret about it? No!
I’m going to be sharing some tips for handling the unexpected including…
Understanding that timing isn’t just an excuse, sometimes it can really knock us down
There will never be a perfect time to start something.
Every time you fall off, getting back on isn’t starting from scratch. It’s starting from an elevated state.
Planning for perfection, but shoot for 80-90%
Giving yourself grace
We’ve all been there. Starting a new sugar detox, learning a new skill, or setting a new goal, then all of the sudden being hit with the unexpected. Well, remember that it doesn’t have to completely derail you!
Use the experience and keep moving forward!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Be Your Best Self: Gold Habits from an Olympic Gold Medalist

Are there areas of your life that you wish you could improve, but you simply feel like it would be compromising your life and your lifestyle? Well, this week I’m joined by Olympic gold medalist Joe Jacobi whose mission is to help others be their best self WITHOUT compromising their life!
 
Get The fitness consistency book that will change your life!
 
After his 2004 Olympics debut, Joe has dedicated his life, through his book and being a high performance coach helping people reach their potential. On the podcast, we discuss all the ways we can set ourselves up for success.
In this episode, we’ll be addressing:
Setting up the night before
Eliminating distractions
The importance of finding what’s in your way
Making small adjustments to change your life
One of the things I love about Joe (as you’ll see in the interview) is his approach to fitness and well-being. It’s not a DO or DIE approach. It’s a realistic look at our goals, assessing where we are, improving step by step while giving grace along the way. 
Joe Jacobi WebsiteJoe Jacobi InstagramJoe Jacobi Twitter
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

The Real Reasons You Don’t Have a Workout Plan You Can Stick to

Episode Summary
This week we're diving deeper and following up on last week's episode about how to make a workout plan that works for YOU, by looking at the things preventing you from sticking to your workout plan. 
Can I ask you a question?
Do you need more motivation to change a bad habit or to add a good practice? What would help you make the difference? 
If you've followed me for any time, you know I'm big on writing out your workout schedule every week; if it's not written down, it's not real. The truth is, this is what I do because it's been what I do for a very long time. It's a habit for me, so it's easy. If creating a weekly schedule for your workouts feels a little daunting or you feel like you are making something up, something you won't be able to stick to it, you’re in the right place.  Thanks for being here!
 
Get The fitness consistency book that will change your life!
 
Let’s talk about the three most significant areas people get stuck, why this happens, and quick ways to turn it around!
 
Stuck #1 You need knowledge but not too much. 
When someone is creating a workout plan, almost always the first thing they do is "just a little research," which will lead you down a black rabbit hole that never ends. Then you realize you've spent all the time you were going to use to workout that day doing research instead, and you have so much information you don't know where to begin. It's like death by a thousand cuts. Start small. Try a site like www.DareBee.com for bodyweight exercises; for stretching and simple yoga moves, try www.tummee.com, throw in some walking or e cardio. 
Done. 
 
Stuck #2 Habits that aren't working to your benefit.
Think about the habits you have that hold you back. What needs to shift, what needs to change? Listen to episode 76 with Lorrie Mickelson, or episode 06, all about Training Your Brain to be your ally. Remember, there are two types of habits, the ones you want to remove and the ones you want to add. You need to focus on both! And then make it a priority.
 
Stuck #3 No consistent action
Consistent action is what makes everything work. If it's scheduled, the possibility of you actually taking action so much higher, so much more significant, right? Even if the action you take seems so infinitely small, the smallest step will always lead to the next step and the one after that. Just start small.  
Life gets crazy. Sometimes we just say "to hell with it" and quit for a while. And when you fall off the bandwagon. Bad habits creep in, or you toss your workout plan. Life happens, and all we can do is start again.
 
Take a deep breath, tell yourself it's ok, and then get back out there. 
 
Our health is a long game, and we're here to feel great and have fun. Thanks for being here!  
 
Schedule a FREE 15 minute discovery call with Kelly here!

How to make a workout plan, that works for you!

This week’s Fit is Freedom Podcast is all about YOU! We’re going to be diving into how to make a very specific workout and fitness plan that is tailor made to you! Whether you want to achieve a certain level of fitness or have a specific goal in mind, you can find something that works for you.
 
Get The fitness consistency book that will change your life!
 
While we’ll dive into all areas of tailoring your workout to your fitness goals, there are three things that everyone will need. And these three things are…
Flexibility
Strength Training
Cardio
Join me as I dive into all of the ways that you can think deeply about your goals and aspirations, and make a plan that is a perfect fit for you and your lifestyle! 
 
Schedule a FREE 15 minute discovery call with Kelly here!

How to Overcome Self Doubt

This week on the Fit is Freedom Podcast, we’re going to discuss that pesky little voice in our heads. You know...the one that can keep us from achieving our dreams and reaching our goals.  I'm talking about overcoming self doubt.
 
Get The fitness consistency book that will change your life!
 
If I could change one thing about everyone, it would be this! That voice that says, What if I can’t keep up? Or What if I hold others back? It actually ends up holding us up and keeping us from trying new things and putting ourselves out there.
Among other things, we’ll be discussing some ways to overcome self doubt through some of the following…
Not being ashamed to be a little behind
Not taking things personally
Not letting one struggle define us
If you’ve ever experienced the nuisance of self doubt, this is the motivating episode for you!
 
Schedule a FREE 15 minute discovery call with Kelly here!

How to use Accountability to Get Exactly What You Want ~ Client Interview

With the Fit is Freedom program, what can you really accomplish in just 8 short weeks? Well, you’d be surprised!
Today on the Fit is Freedom podcast, we are joined by my good friend and client Jenny Fitzpatrick. Jenny is an adventurous, cancer surviving super mom who could’ve let life’s obstacles get in her way! 
Join me as I interview Jenny about her personal story and experience with Fit is Freedom!
 
Get The fitness consistency book that will change your life!
 
Among other things, we share the importance of...
Finding a good balance between diet and exercise
Keeping perspective on your goals
FPA
Get some motivation, give this a listen, and you never know where you may be 8 weeks from today!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Holiday Food: The Mindful Indulgence Challenge

On this episode of the Fit is Freedom Podcast, I am re-joined by the amazing Monica Reinagel to share a new and exciting fitness approach to the impending holiday season! Join us as we share our plan to approach this season in a way that allows us to enjoy it and indulge in all of the fun and treats without overdoing it! 
 
Join our private Facebook Group!
 
We’ve all heard of the Sunday scaries. It’s that little bit of dread and stress that you feel preparing for the week ahead. But have you heard of the holiday scaries? Well, maybe it’s because I just made it up! In all seriousness, so many of us get the holiday scaries when we start to worry about the stress of all the food and drink to come. 
 
The overindulgence of the season makes so many of us feel like we have to overcompensate when January hits. We feel this pressure to do all of these New Year’s resolutions because we’ve gone way overboard from the first sight of Halloween candy to the final holiday cookie. 
 
Get The fitness consistency book that will change your life!
 
All About Monica
Monica is a trained nutritionist, author, and host of two amazing podcasts (Nutrition Diva and Change Academy) who dedicates her life to helping and coaching others to lead healthier lives.
Monica Reinagel website
Monica Reinagel Facebook Page
Monica Reinagel Instagram
Change Academy Podcast
Nutrition Diva Podcast
 
30-Day Nutrition Upgrade
Kelly and Monica are joining forces to offer their listeners a 30-day nutrition upgrade to combat that out-of-control feeling so many of us have with the holiday season quickly approaching! 
 
What is it?
The program is a 30-day program that focuses on progress and accountability. There is a group element that comes with special access to a Facebook group and special Zoom meetings for support with others participating.. You also have access to a special tool (Monica’s App) that allows you to keep track of your choices without feeling completely bogged down, offering just enough structure to hold on to your healthy habits! 
 
What is the main goal?
The main goal of this program is to bring awareness to your choices during this thirty-day time period in hopes of continuing it through the holidays. It offers support and a touch of accountability in a way that is user-friendly. 
 
How will it work? 
There will be an initial Zoom meeting for a 30-day kickoff! After the kickoff, participants will utilize the App to learn their health “grade” based on their choices throughout this time, aspiring for a particular average instead of having to count every single calorie. Participants will also frequent the Facebook group to share their struggles and successes, learning from each other along the journey. 
 
Why?
There are so many reasons why someone would want to join in on this adventure! First and foremost, it will help you stay accountable heading into the holidays. Secondly, surrounding yourself with a community of others who are aspiring for the same goal is a great motivator! Lastly, participating will help you appreciate your choices and learn that there’s a big difference between indulgence and overindulgence. The goal is to learn your limits ahead of this season so that you can truly enjoy them guilt-free! 
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Interviewed by a Fellow Fitness Buddy! Kate Champion takes the Mic

Episode Summary 
This week on the Fit is Freedom Podcast, I’m sharing an episode from another podcast where I was interviewed!  Listen to my mini crash course on fitness consistency, or read the show notes below! 
 
Join our private Facebook Group!
 
Show Notes from Living Big Mindfully podcast interview
In today’s episode of Living Big Mindfully, I chatted with Kelly Howard. Kelly is the Fitness Consistency Expert with a Touch of Adventure, podcaster, author, and adventurer who believes that when we feel strong, confident, and empowered, we can do anything!
 
Need a mini crash course in consistency? Kelly’s got you covered… everything from starting small, getting unstuck, to staying motivated for the long haul. Then we take a deep dive into the importance of living well, creating a sustainable health-span and using audacious adventures as a tool for lifelong learning, joy, and personal growth.
 
Kelly talks about the importance of finding community and candidly shares some of her personal struggles.
 
Make sure you stay tuned Kelly’s actionable tips, strategies, and sage advice to help you get moving!
 
Remember, follow, review, & share the show - new episodes every Tuesday!
Until next time...
- Kate x
 
Get The fitness consistency book that will change your life!
 
Connect with Kate Champion
Kate Champion Website
Kate Champion Author on Facebook
Kate Champion Living Big Mindfully Facebook Community
Kate Champion on Instagram
Kate Champion Podcast
 
Other helpful resources
Back of the Pack Athlete Facebook Group
Book by Kate Champion: Never Too Late: Inspiration, Motivation, and Sage Advice from 7 Later-in-Life Athletes
Book by Kate Champion: You Are Limitless: Anxiety, Grief, Trauma, Addiction – 7 Inspiring Stories of Hope & Healing
Free Hiking Pocket Guide by Kate Champion
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

The Mindset of a Champion: Interview with Lesley McShane

This week on the Fit is Freedom podcast, learn how to have the mindset of a champion to reach your fitness goals! 
 
Lesley McShane is on a mission to help women discover that everything they need to create an epic and healthy second half of life already lives inside them. As a podcaster, writer, author, and ACSM certified personal trainer, she wants us to prioritize our fitness and nutrition NOW to feel better and live happier, longer lives. Her podcast Redesigning Midlife is in the top 1% of global podcasts.  She and her guests dive into the fact that it is never too late to feel amazing.  Everything we need to create an epic and healthy second half of life already lives inside us.
 
Join our private Facebook Group!
 
More about Lesley McShane
I loved interviewing Lesley! To me, there is nothing more encouraging than a midlife woman who is living life full out! I enjoyed following the breadcrumbs of Leslie’s life that have led her to where she is today: a first class fitness coach, a global podcaster, and a winner in cyclocross cycle racing.
 
It’s always fun to see what makes people who they are (and so good at what they do)!
 
In Leslie’s words…
 
When I Was Little
I ran around screaming “I Have The Power!” like a superhero
I loved riding my bike and pretending to be in the Tour de France
 
Today she is one the the most powerful fitness podcasters online, and she wins bike races!
 
pops up!
 
Every week I get questions from listeners and readers of my new book; FIT: Active & Ageless for Life! Questions about how to stay on top of your fitness mindset and what to do when negative thoughts pop up.
 
Join our private Facebook Group!
 
I’ve spent the last two decades helping women with their fitness consistency, and thus their fitness mindset, because I know how crucial these are to our long term health and wellness.
 
Fitness Starts in Our Heads!
When I talk about a fitness mindset, I mean believing in yourself, challenging yourself, always having something to look forward to, and most importantly making sure that negative thoughts don’t derail you and your dreams!  Here are a few things to keep in mind: 
 
Get The fitness consistency book that will change your life!
 
What I Love
Getting up before the sun
Being anywhere with my best friend, my husband, Mike
The back deck, a good IPA, and nothing to do
A long bike ride with all of my cycling buds
 
Obviously what she loves is foundational to her being such a great coach and mentor.
 
What She Shares on the Podcast
 
The power of Journaling & Goal tracking
It’s never too late to follow your dreams
We are so much stronger than we know
There’s less competition in races at our age 😎
Follow your dreams, adjust your course when needed, keep moving forward!
 
Connect with Lesley McShane
Lesley McShane Website
Lesley McShane Instagram
Redesigning Midlife Podcast
You Deserve It: Goal Tracker, Planner & Journal
The Friday Night Beer Blog!
Get the Steps to Prioritize Your Health - TODAY!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Ask Me Anything: Fitness Mindset, Adventure & the Negative Voice that Pops Up!

Learn how to have the right fitness mindset and squash the negative voice that pops up!
 
Every week I get questions from listeners and readers of my new book; FIT: Active & Ageless for Life! Questions about how to stay on top of your fitness mindset and what to do when negative thoughts pop up.
 
Join our private Facebook Group!
 
I’ve spent the last two decades helping women with their fitness consistency, and thus their fitness mindset, because I know how crucial these are to our long term health and wellness.
 
Fitness Starts in Our Heads!
When I talk about a fitness mindset, I mean believing in yourself, challenging yourself, always having something to look forward to, and most importantly making sure that negative thoughts don’t derail you and your dreams!  Here are a few things to keep in mind: 
 
Get The fitness consistency book that will change your life!
 
Fitness is not just a Long Game, it’s a Life Game
Falling behind on your workouts? Just restart. Everytime you miss a week, start again. Fitness is not a one-and-done option, it's something you do again and again.
 
Challenge Yourself
Have new new goals.  Create something special to look forward to.  Stretch past your comfort zone! When we stretch past our comfort zone we never go back to being the same person we were before. We have new ideas.  We have new dreams.  We have new FUN.
 
Try New Things, Experience New Adventures
 
Make a list of new experiences you’d like to try. Grab a friend or go alone but either way, make sure you start experiencing new things. It keeps us young and keeps our brains engaged! 
How Do You Stop the Negative Voice in Your Head?
Drown it out with action, self-love and when you need to, move your attention. Think about something new, listen to a podcast that empowers you, read a book that engages your mind and imagination. Take action, keep moving and do things that you enjoy and love. 
 
Schedule a FREE 15 minute discovery call with Kelly here!