Fit is Freedom with Kelly Howard

The Power of Pee, Possums & Possibility with Anastasia Allison of Kula Cloth

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

From Back Surgery to Bodybuilding at 73: Why It’s Never Too Late to Get Strong with Renee Landers

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

You’re Not Starting Over. You’re Starting Again—Smarter

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

Start Strong or Start Small? The Answer Might Surprise You

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

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!