Fit is Freedom with Kelly Howard

How to hit the RE-START Button for Your Fitness

It Happens to Us All.  You Need a Fitness Reset. Something slowed you down or you got off track. We’d all love to believe that our fitness is a straight line, but the reality is that we are always course-correcting in life.You’ve been travelingYou had an injuryA family member has been illNew (insert your) job, house, relationship, dog…The heat (or cold) outside has you staying in and slowing downThe thing is, life happens. When it does, our routines suffer. And, when our practices start slipping, our minds can go straight to worry mode! “Am I going to lose all the fitness I’ve gained these last three months?”“Is the weight I’ve lost going to come back?”What to do if You’ve Gotten Off Track With Your FitnessIf you’re having trouble getting restarted, no matter the reason, do these three quick things as MANY times as you need to!Stop the worry and the mind chatter. Take a deep breath. Trust yourself. Ask yourself one question: If it was easy, what would I do today to get moving? (easy is the key word here, we’re not looking for a life plan, these are the smallest, most straightforward steps you can take. Actions like the MDM we discussed last week, scheduling your week, planning ahead, and going for a walk. )Schedule an activity in the next two days. Call a friend for a hike, book a class at your gym, or find a local group that plays tennis or pickleball. What would be fun and get you moving?You Can Do It! Action is the antidote. Remember, a body in motion stays in motion. Time to get moving in any manner that makes you happy!

How Intermittent Fasting and Pilates Makes You Lean & Strong!

Episode SummaryHave you ever wondered what all of the fuss is about with intermittent fasting? Have you ever thought about doing Pilates, but never really knew what it was? Well, thanks to our amazing guest, nutrition fitness and mindset coach, Heike Yates, you’re about to get answers!  Heike will be sharing all of the details in regards to intermittent fasting and Pilates.  She also talks about how they have transformed her life as a woman in her empty nester phase.All about Intermittent FastingHeike was a triathlete and was working out constantly.  She realized that she was gaining weight, not feeling her best self, and struggling through symptoms of menopause and other ailments. Upon discovering intermittent fasting, she quickly became aware of the amazing benefits it had on her body and mind. While intermittent fasting isn’t for every woman, it’s definitely something to look into and talk with your doctor about.What is Intermittent Fasting?Essentially, intermittent fasting is a series of eating windows and not eating windows. Some people choose to eat from 7 AM to 7 PM, meaning that they fast for 12 hours per day, while others choose bigger fasting windows of 14+ hours. The idea is that it gives your body time to reset and digest properly, bringing many benefits along the way.How does it work?The great thing about intermittent fasting is that you’re in control. This isn’t some fad diet with a long list of rules. You set the rules by determining when you eat, your fasting window, and what you eat. It’s really as simple as that. Some people will choose to start fasting by simply eliminating their late night snack. Once they finish their dinner, they simply won’t eat again until the next day. For Heike, she realized she wasn’t really that hungry in the morning and simply shifted her lunch from 1 PM to earlier, 11 AM. It really depends on you, your body’s needs and hunger cues, and what you think is best! What are the benefits? Heike shares many benefits that she discovered for herself, along with others she has learned through research. Intermittent fasting is associated with improved gut health, memory, clarity, and overall health. For Heike, she experienced lessoned menopause symptoms, lessoned bloating, burned body fat, and more. All about PilatesBeing in the Pilates world of over 20 years, Heike has seen any and every kind of client reap the benefits from this practice. From clients over 600 pounds, to breast cancer survivors, to people of any age, Pilates is an exercise practice that can help anyone. What is Pilates?While most people think you need the fancy machinery to do a Pilates workout, this is simply not the case. In essence, Pilates is a type of conditioning that focuses on strength, flexibility, and alignment. You only need a space in your home about the size of a yoga mat in order to practice and start reaping the benefits! What are the benefits? The benefits of Pilates run far and wide! First and foremost, one of the biggest benefits is that it can be done by anyone. It’s an inclusive workout that targets your whole body. Other benefits include: better mobility, improved balance and strength, better posture and alignment, and more.  LinksHeike Yates WebsiteHeike Yates FacebookHeike Yates Instagram

Why Starting Small is Starting Smart When Setting Goals

Episode SummaryJoin me this week on the Fit is Freedom Podcast as we change things up a bit! A while back, I had the pleasure of visiting with Jane Hogan, Wellness Engineer, on her podcast, Wellness by Design. It was such a pleasant experience that I wanted to share it with you! So, listen in as Jane leads our conversation on “why starting small is starting smart” through answering the following questions:How do you want to feel?How can I become pain free?What’s my minimum daily movement?How can I make it stick? We’ll also share some tips on how to create a lifestyle change from a small start through…Rewarding yourself to startChanging it upGiving yourself graceJane HoganAs I shared above, Jane Hogan is a Wellness Engineer and the host of the Wellness By Design Podcast. Like her title suggests, in her past life, she spent decades in the engineering world before suffering from health struggles that altered her life’s trajectory. Since then, Jane has dedicated her time and her career to using her previous life in science and her spiritual journey to help others rid themselves of chronic pain and become the best versions of themselves. LinksJane Hogan WebsiteJane Hogan FacebookJane Hogan Instagram Why you should start smallWhen it comes to setting goals and wanting to make life changes, people will oftentimes dive in head first. Want to eat healthier? Well, some will rid their life of any and all potentially “bad” foods and refuse to make exceptions to their new diet. Want to start a fitness journey? Well, some will start by making a rigid schedule of 6-7 days a week of gym time. While this may work for some people, making such quick and drastic changes can actually alter your success in the long run. Instead of having an “all-in”, “go big or go home” attitude to your health and fitness journey, what if you took a softer, more realistic approach? If this sounds more your speed, then you can start by asking yourself the questions below.  Determine what’s important and how you can build your way to successful changes in your life.How do I want to feel?Before you set out on making any kind of life change, you’re going to be more successful if you understand your why. One great way to know your why is to ask yourself, how do I want to feel? This simple question can unlock what you should be focusing on in a more positive and realistic way. For example, maybe you want to feel strong. In that case, you can think about small and simple ways to start feeling stronger. Or, maybe you want to feel energized? This could be weaving in more sleep each night or incorporating some workouts to give you energy. Getting this clarity in what you want through thinking about how you want to feel will start you off on the right track to making changes for the better.Add button here → “3 Simple Ways to Help Calm Inflammation While Eating” link to: https://www.janehoganhealth.com/subscribe-while-eating How can I become pain free?If the way you want to feel is inhibited by any previous injuries or struggles, it’s important to address those from the get-go. If you have previous knee issues, start small by learning how to prevent further injury and heal through talking with your doctor or other professionals. Addressing potential setbacks ahead of time, will keep you from derailing in the future.What’s my minimum daily movement?Starting small is all about being realistic and not overwhelming. Once you’ve determined how you want to feel and you’ve addressed ways to ensure you’re pain free, ask yourself, what is your minimum daily movement? If you’re overloaded with work and stressed with kids at home, can you simply take the stairs instead of the escalator at work? Or maybe you wake up 10 minutes earlier to do a 10 minute yoga flow on Youtube? Once you start with these minimal changes in your movement, it’s like the snowball effect. You’ll see that the minimum you found will change over time as your strength changes and your priorities start shifting. How do we make it stick? You’ve determined what you need to do minimally to get started, and you’re on your path to greatness! But, how do you know that it’ll stick this time? How will starting small be different than the other times you’ve tried before when you just dove in head first? Here are some tips for making sure it sticks! Plan AheadEver heard of FPA? In our Fit is Freedom community, it means “Friggin plan ahead,” AKA if you don’t plan it, it’s not real. Decide ahead of time what you’re going to do. Set out your clothes the night before. Plan out your rest days and stick to them. Making a plan will make it happen, especially when you’re starting small! Start with rewardsRewards can be a great way to increase your motivation at the beginning. While they may not be for everyone, I’ve always found them fun when starting small and trying to develop a habit. Maybe you have a favorite TV show? If you do, you could reward yourself by watching it on days that you achieve your goal. Something as simple as this could help train your brain to develop these small changes into a habit! Change it upSome of us are creatures of habit, but when it comes to fitness and health goals, you’ll stick to them better if you add in some variety every now and again. Try that pilates class at the gym. Go for a hike every now and again. Your muscles, your body, and your brain need to be kept on their toes, and it will make reaching your goals much more fun and enjoyable in the long run! Give yourself graceOne of the biggest problems with starting big is that people get burned out or they are too hard on themselves when they “fail”. Whether they decide to completely quit all processed foods or workout 6 days a week with no excuses, having a setback or a moment of weakness can bring your mindset and success to a screeching halt. If you give yourself grace and have a softer approach to your goals, I find that people are more successful long term. 

Leaping into the Unknown and Sailing Through Life

Episode SummaryGrab your lifevest!  This week on the Fit is Freedom Podcast, we’re setting sail with an amazingly inspiring guest, Lorie Tesny. She is a two-time cancer survivor who used her experiences to change her life and prioritize the important things.  She left her life behind to set sail and start a podcast, Sailing Through Life, to inspire others on her journey. Join us as we discuss the following and more:Lorie’s StoryBalancing Sailing and HealthHow to Not Sail Through LifeHow to Course Correct in LifeThere are a lot of magical parallels between sailing and life.  Join us as we explore those in this episode. Lorie’s StoryUp until just a few years ago, Lorie Tesny led a “normal” life. Then, everything changed.  With each twist and turn, her life became less and less “normal” and more and more authentic to who she truly is. Just one month after completing her treatment for stage three melanoma, Lorie received the gut-wrenching news that it had, in fact, returned. She fought for her life a second time and completed her treatments in February of 2020, just in time for a global pandemic. After enduring the recurrent storms and unexpected twists and turns from life, Lorie figured out how to stop sailing through life. Her solution? Start sailing, literally.  LinksLorie Tesny WebsiteLorie Tesny FacebookLorie Tesny Instagram Balancing Sailing and HealthAs Lorie made the decision to change her life and start sailing, she knew it wasn’t going to be easy. Sailing is a very physically demanding activity with a lot of unexpected twists and turns. While some may think of sailing as sailing the entire world, circling the Earth, that’s just not realistic for Lorie and she didn’t let that stop her. In order to balance her health and her passion for sailing, she chooses to sail locally on a semi-permanent basis. That way, Lorie is still working towards her goal while ensuring she can make her doctors appointments and check-ins.How to Not Sail Through LifeWhether you’ve faced some hard times like Lorie or you’re simply finding yourself in a rut, going through the motions, it’s important to find ways to get out of your comfort zone. You don’t want to look back on your life and feel like you simply sailed through. There are some ways you can proactively prevent this including: focusing on what you can control, ride the waves that you’re given, slowing down when the waves are rough and taking advantage of the times when the conditions are perfect.How to Course CorrectIf you feel you are sailing through life and you need to course correct, all hope is not lost! First and foremost, think about what you want to do and commit to it. Write down goals and aspirations to make it tangible. Start by making small changes, taking little steps to get you on the correct path.

Say Goodbye to Headaches for Good!: Interview with Dr. Meg Mill

Episode SummaryThis week, we are joined by Dr. Meg Mill, and we’re talking about all things headaches. At some point or another, I’m sure you’ve had a headache or two. I struggled with chronic headaches for years that would stop me in my tracks for days and days. Whether you’re like me or simply get a headache on occasion, you are definitely going to enjoy this episode of the Fit is Freedom Podcast. Dr. Mill will be helping us answer some important questions including...Where do headaches come from?Do hormones impact headaches?How can we prevent headaches?Does our diet and lifestyle have an impact on headaches?How can we learn more? Guest Spotlight: Dr. Meg MillDr. Meg Mill is a busy mom of three and a Functional Medicine Practitioner as a Doctor of Pharmacy. After living in the world of conventional medicine for years, she found a need to focus more on helping people thrive in their lives, finding ways to get to the root cause of sickness rather than treating the symptoms. Dr. Mill has a newly published podcast, a published “8 Step Guide to Say Goodbye to Headaches”, and offers consultations and customized health plans through her website. LinksDr. Meg Mill WebsiteDr. Meg Mill FacebookDr. Meg Mill InstagramThe Environmental Working GroupA Functional Medicine Approach to HeadachesThroughout this episode of the Fit is Freedom Podcast, Dr. Meg Mill and I discuss all things headaches through the lens of functional medicine, addressing many of the common (but uncommonly discussed) struggles of women to balance life through the inconveniences of occasional or constant headaches.Do Hormones Impact Headaches?Hormones can actually play a crucial role in headaches for women. Oftentimes, women will get cyclical headaches either before ovulation or before their period begins. Women going through menopause or perimenopause may also experience more frequent headaches. How Can We Prevent Headaches?While conventional medicine will tell us to just take some medicine and all will be well, functional medicine focuses on the why. Dr. Mill explains that medicine may get rid of a headache, but it won’t help you uncover how to prevent one in the future. By taking a functional approach, you can explore different potential causes and get to the root of your unique reason for headaches–whether that is chronic stress, hormones, your diet, or something else.Does our Diet and Lifestyle Have an Impact?YES! Diet and lifestyle can have an impact on the frequency of your headaches. Dr. Meg Mill shares how some people can have specific food triggers, like caffeine or histamine foods, while others can be triggered by food sensitivities, which is an autoimmune response. There are even things in our environment that could cause headaches like BPA in plastics.How Can We Learn More? Dr. Meg Mill has spent a great deal of time learning and exploring headaches for women and has developed an informational guide to help! Her “8 Step Guide to Say Goodbye to Headaches” is a great resource to start learning more about headaches from a more functional lens! 

Cool Summer Fitness Workouts

Episode SummaryIn an incredibly timely episode of the Fit is Freedom Podcast, I’m going to be sharing with you my tips and tricks on how to keep your fitness routine interesting while beating that hot summer heat! The heat of summer is quickly approaching, and I’ll be discussing 9 fun ways to stay fit, beat the heat, and have fun while doing it! Some of my tips include…Incorporating DanceTrying a Weighted Hula HoopChecking Out Your Local Rec CenterNitrosAnd more! 9 Fun Ways to Stay Fit and Beat the Summer HeatIf you’re in the Northern Hemisphere, you may have less opportunities to go outside, or the temperatures may be simply too uncomfortable for you to handle. Either way, you don’t want your fitness routine to suffer, and you definitely don’t want your fitness routine to become mundane and boring! DanceIf you don’t have access to a gym or you simply want to try something new, you can always incorporate some dance into your cardio! It’s fun, it’s free, and you can find all kinds of Youtube classes to try! Weighted Hula HoopUsing a weighted hula hoop is also a fun summer workout. It works your core, requires you to work on your coordination, and is definitely an exercise for those who want to think outside the box! RebounderAlso known as a personal trampoline, rebounders are a great way to stay fit in the summer while staying out of that intense summer heat! My recommendation is always to find one with a safety bar to help make sure you are stable. PickleballSome places have indoor pickleball courts, but this sport is exploding in popularity as of late, which means you can probably find an outdoor court in an area near you. While this may be outside, you could always consider going earlier in the morning or later in the afternoon, but either way, it is a fun and competitive workout you could enjoy in the summer! Local Rec CenterOftentimes if you’re looking for ways to change things up, you can find something new to explore at your local recreation center. Some will have indoor pickleball courts, free yoga or jazzercise classes, indoor pools, and more. Just take a look and challenge yourself to try something new! NitrosDeveloped by Zach Bush, this type of workout is traditionally called a Nitric Oxide Dump. It’s a 4-7 minute intense workout that has all kinds of benefits, including reducing the risk of dementia, helping with weight loss, and more.  https://www.youtube.com/watch?v=PwJCJToQmpsYou can copy the other video block we have in the template towards the beginning of the post or you can pull a new one in from the “+” signs and search for the “video” block. Let me know if you have questions! **Yin YogaYin Yoga is essentially the opposite of a Nitro, but still a good way to beat the summer heat and change things up. It focuses on just a few yoga moves but holds them for extended periods of time, focusing on form and endurance in the moves. It’s incredibly relaxing, and I feel like I always have the best night’s sleep afterwards! ParkourI know what you may be thinking! Parkour is that crazy workout where people jump from one building to the next. Yes, you are right, but that’s not exactly what I’m talking about here. What I mean by parkour is simply looking at your surroundings in a different way and moving in different ways based on what is around you. For example, on my nightly walk, instead of just walking, what if I alternated stepping up on the curbs? Or, what if I hopped over every third line on the sidewalk? It takes a mundane afternoon routine and makes it more fun! Childhood FavoritesMy final way to stay fit and beat the summer heat by changing things up is by taking a trip down memory lane. What did you enjoy doing as a child? Riding bikes? Roller skating? Think back on activities you used to enjoy and try to incorporate that back into your fitness routine! 

10 tips to Rock Your Fitness in Midlife: Interview with Dr. Ellen Albertson

Episode SummaryKnown as the “Midlife Whisperer”, Dr. Ellen Albertson joins me this week on the Fit is Freedom Podcast to share about her new book, Rock Your Midlife: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, and how we can embrace and thrive no matter our age. Dr. Albertson and I will also be touching on some key ways to do this including…Having Self-CompassionBeing a Warrior NOT a WorrierEmbracing ALL of our EmotionsDr. Ellen Albertson While we learn about her book, Rock Your Midlife: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, Dr. Ellen Albertson is more than just an author. She is a psychologist, registered dietician, board certified health and wellness coach, teacher, and more. She has dedicated her time and energy to helping millions of women learn to love themselves and the stage they are in.Rock Your MidlifeDr. Ellen Albertson shared her inspiration for writing her book was finding a way to reach millions of women in an easy, approachable way. Through her book, she provides the 7 steps she has found to completely transform your mind, body, and spirit no matter the chapter of your life. Her 7 steps include…AuthenticitySelf-LoveEnergize YourselfReprogramming your MindEmpowering YourselfRehabbing your RelationshipsEnlightenmentFinding Self-CompassionSo many of us think, If I can just accomplish [insert any goal here], then I will be happy and love myself. In reality, this is a lie. True happiness and self-love starts with self compassion, leaving the backpack of not-enoughness in the dust.Thankfully, self-compassion is a skill that can be learned and practiced.  It will help us reduce body shame and improve our appreciation for our bodies and the stages of life we are in. Be a Warrior not a WorrierIt may be easier said than done without the right tools and practice, but worrying really doesn’t serve us. It doesn’t bring solutions. It’s like praying about what you don’t want.  Manifesting in the negative instead of moving into the positive. Instead of worrying and fretting over the small things, whether that’s our age or a hard day at work, we should shift our focus onto our strengths.Embrace All of Our EmotionsFinally, it’s important to remember that we should embrace all of our emotions. Our emotions have a message for us. They give us information about our lives and where we’re at. By embracing the ebbs and flows, we allow ourselves to be open. In turn, we will be able to actually feel more highs and appreciate them when they come. As women reach their forties and mid-life, there are so many things going on mentally and physiologically. Learning to embrace the changes and the emotions will allow us to embrace the experience, bringing us more joy in the journey ahead. 

Movement, Motivation and the Outdoors: Interview with Lorrie Mickelson

Episode SummaryWe’re flipping the script with this week’s episode of the Fit is Freedom Podcast! With her blessing, I’ll be sharing with you a conversation I had with the wonderful Lorrie Mickelson. Not too long ago, we got together to discuss our passion for the great outdoors, which includes:Why you should head outdoorsHow to get started with an outdoor activityWhat can happen once you’re outsideTips for a successful experienceWorking Out in the Great OutdoorsLorrie and I both have a passion for the great outdoors. From my past as a sailor and long-distance skate racer to discovering my love for hiking, kayaking, and helping women like me realize that they can do these things too, I’ve experienced firsthand the benefits of prioritizing the great outdoors. Advantages of heading outdoorsIn Europe, doctors literally prescribe their patients to spend time outside. So, there’s got to be something amazing about it, right? Right! Spending time outdoors can do so much.  It can clear your brain, heighten your mood, lower your stress, make you more relaxed, get your body moving, and so much more.What Should I Do?Maybe you’ve heard all of these amazing benefits of moving your body in the great outdoors, but you just don’t know what you should do. If this is the case, start by asking yourself these simple questions…What is in my area? What do I want to do?What do I need to do it?What have I always wanted to do? No matter your age or what you think your limitations are, just remember you can get there.How Do I Get Started? If you want to try an outdoor activity, like hiking or kayaking, it’s important not to overthink it. More often than not, we know a lot more than we think we do. There are just a few essentials that can help you get started safely, which include:Making sure you’re dressed for the weatherMaking sure you have waterMaking sure you know the route or trailMaking sure you tell someone where you are goingWhenever you start something new, start slow, build your way up, and trust the process! Final TipsOnce you’ve determined what you want to do, what you need, and how you’re going to do it, here are my final tips for getting yourself out there and soaking up the benefits of working out in the great outdoors…-Schedule it. It’s important to get it on the calendar if you want to get it done. If you take the time to put it on your schedule, you’re much more likely to get out there and do it! -Know you can do it. One of the biggest things I’ve seen with women is their self-doubt. Negative self-talk can really impact our abilities.  If you’re starting something new, start with the belief that you can do it.  You’ll be amazed at what you will be able to do! 

The Right Day Pack Makes Hiking Easy!

If you’d like to learn from my many hiking and adventure faux pas and save yourself the learning curve, join me on this episode of the Fit is Freedom Podcast.  I outline my outdoor adventure must-haves including:WaterElectrolytesDay PackTrekking PolesAlong with this, I’ll share my tips and advice on how to pick the right items for you, your adventures, and your climate! Outdoor Adventure Must-HavesI was reminiscing with a client recently about embarrassing experiences in the great outdoors. As we were swapping stories, she shared how she literally brought a Dixie cup of water for her first long outdoor run. Writing it out sounds so silly, but oftentimes, we go on these amazing outdoor adventures and will find ourselves in these kinds of situations where we’re underprepared for what is to come! Because of this, I’m going to be sharing my outdoor adventure non-negotiables. WaterWhenever you’re doing anything outdoors, water is the biggest necessity. As a general rule of thumb, it’s suggested to drink .5 liters of water for every hour of exercise.  This can greatly vary though based on the weather, your body composition, and how strenuous your exercise is. On hikes, runs, or really any outdoor activity, I always have a bladder to hold my water. Most bladders hold between 2-3 liters of water, which would work for 3-5 hours of exercise. Tips for Water BladdersWhen you’re on the hunt for the perfect water bladder, you want to make sure you first find one that is comfortable to you! If you regularly go on longer adventures, you may want to get a 3 liter bladder, but if you simply do shorter trail runs in favorable weather, then a 2 liter will work just fine! ElectrolytesEssentially, electrolytes are the good salt and minerals that your body loses as it sweats. While Gatorade may be the most widely used form of electrolyte, there are so many out there with a lot less sugar and additives. If you’re like me and live in a hot climate area where you sweat a lot during your adventures, or your adventures are longer than an hour, electrolytes may also be a must-have for you! Tips for Finding the Perfect Electrolyte DrinkThere are so many options out there. While I personally like Nuun, the best advice I have for finding the perfect electrolytes for you is to just sample them. Pay attention to how your body responds and how you feel. Does it sit well with your stomach? Do you like the taste? Buy some samples and be open to trying a few before landing on an electrolyte that works best for you! DaypackDaypacks are another must-have when adventuring because you’re going to need a place to store some supplies! There are daypacks, running vests, and everything in between. Be sure to check out my video on the Fit Is Freedom Youtube Channel to see all of the different kinds of packs I use and my pros and cons for each one! Tips for Finding the Perfect DaypackIf you’re going on a small trip (just a few hours), you aren’t going to be needing many things. You will need water, some electrolytes, sunscreen, and maybe a little snack. For this kind of activity, a running vest may be best.  If you’re doing an all-day adventure somewhere, you may want to invest in a daypack. Either way, when you’re trying to find the perfect daypack for you, comfort is of the utmost importance! Look for packs that can adjust, and make sure you try it out before setting out on your adventure! Trekking PolesThe final adventure must-haves on my list are trekking poles! There seems to be a debate about whether you should use one or two on your hike, but I always advise to use two! Tips for Finding the Perfect Trekking PolesMy biggest tip for finding the perfect trekking poles is to find ones that are expandable and contractible. When you are hiking up steep hills, you’ll want poles to be shorter and when you’re hiking down that steep hill, you’ll need them to be longer. Other than looking for adjustability, you also will want to feel the handles for comfort. Personally, I prefer cork handles, but that is completely a preference from trying out a bunch of different ones. So get out there and enjoy some hiking!

How to Choose (and Use) Joy with Elena Sonnino

Episode SummaryThis week, I’m joined on the Fit is Freedom Podcast with Elena Sonnino. She is a life coach, yoga teacher, and author of Inhabit Your Joy: A Book of Nudges. Join me as we discuss her journey to joy, how little changes lead to great changes, and how we are the keys to unlocking our own joy. She will also outline her 3 ingredients of embodying joy, which are…Getting RootedGetting CuriousGetting AliveMore about ElenaElena Sonnino is a life coach, yoga instructor, and speaker who focuses on helping women uncover their own radiance. Her book, Inhabit Your Joy: A Book of Nudges, does just this along with inspiring others to focus on the good while embracing your true authentic self. Elena’s Journey to JoyAfter having battled Hodgkin Lymphoma in her early 20’s, her doctor informed her that she would never be able to conceive, and if she did, the pregnancy would not be viable. Knowing this, she took steps to find an egg donor.  When she was a mere weeks away from becoming the mom she’d always dreamt of being, she was completely shocked to receive a phone call from her doctor sharing that she was, in fact, already pregnant. In this moment of uncertainty, her doctor shared something that would stick with Elena for the rest of her life. Her doctor stated, “You can grieve or you can celebrate until the day you can’t.”This one phrase launched Elena into becoming the person she is to this day. From that moment forward, she experiences a seismic shift in her being.  This allowed her to focus on the present and learn to celebrate the joys in her life no matter the circumstances.3 Keys to Unlocking JoyElena Sonnino developed 3 keys to unlocking joy: get rooted, get curious, and get alive. Through these three interchangeable keys, she believes all can find their true and joyful selves. 1. Get RootedGetting rooted can take form in a variety of ways. Elena shares that it can be as simple as bringing awareness to your breath, moving your body, or decluttering the mind. 2. Get CuriousOnce you’ve come into the present and become rooted, Elena shares that you can then get curious about what’s going on around you. You can start evaluating your life, looking at what is going well. You could even do something as simple as creating an “Evidence Jar”, documenting the good you are seeing and observing around you. 3. Get AliveOftentimes, when you think of joy, you think about how you must be happy all of the time, but that’s not the case. Being alive is experiencing the full spectrum of life. It’s about appreciating the darkness because you know the sunrise isn’t far away. It’s about loving yourself completely and accepting life in its fullness.