Fit is Freedom with Kelly Howard

Night-time Rituals to Rock Your Day

Kelly Travis is a health and success coach whose clients are high-achieving female professionals. Kelly wasn’t always the picture of personal and professional success she is today, having struggled with an eating disorder and toxic relationship in her past. But pregnancy pushed her to take control of her life, and now she’s hale, hearty, and helps other women find true happiness and kick ass.
In this episode, Kelly lays out her own inspiring story, emphasizes how important a good evening routine is, and breaks down a couple of the courses she provides to her clients.
The Finer Details of This Episode:
How Kelly turned her life around and started coaching other women.
The kinds of women Kelly coaches and what they can expect out of her “Ascend” Mastermind course.
How Kelly's teaching tools can help you reprogram the way you think.
Why a regular, all-encompassing evening routine is so vital to rest and feeling refreshed the next day.
Immediate tips listeners can take away from Kelly to improve their health and mindset.
A sneak peek at Kelly's Health Heal Success course coming in May.
Quotes:
“I realized that if I wanted to bring another life into this world, I had to do some serious work on myself.”
“None of this work is effective if we don't have self-awareness.”
“We have the power and the control to change and we're really the only person standing in that way of that happening.”
“Life is really about a marathon and that last final stretch is the hardest when it comes to reaching certain goals.”
“You need health and well-being to be successful in your career, and you need your career to feel like you have overall health and well-being.”
Links:
Kelly’s homepage - http://www.kellytravis.net
7 Things Your Evening Routine Should Include - https://kellytravis.us13.list-manage.com/subscribe?u=aa07cda30d7b517c9827135e6&id=3f91547d6b
The Angel Tiger Fit homepage - https://angeltigerfit.com/
Podigy - https://podigy.co/
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
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Debunking Pesky Gym Myths

Recently, one of Kelly’s friends told her that she doesn’t feel comfortable going to the gym. That fear of judgment from other gym-goers is very real, especially if you’re an older person, but ultimately it’s a myth that keeps us from realizing our full potential. In fact, a lot of misconceptions about gym and weight training can end up holding us back.
In this episode, Kelly explores and debunks the myths keeping us from going to the gym and provides some helpful tips for getting yourself out of the house and into the training room more often.
The Finer Details of This Episode:
Addressing those self-conscious fears of going to the gym.
Finding alternatives to a gym when life gets in the way.
Looking for digital alternatives to personal trainers.
Quotes:
“I do believe that gym, or at least weights, are pretty much a magic bullet when it comes to health.”
“I think one of the silver bullets to our health is doing a little weight-lifting here and there.”
“The path to wealth and freedom tends to be through fitness.”
Links:
Sarah Thomas’ Tabata Jumpstart 4:4 Program - https://refinedlifefitness.com/tabata-jumpstart-program/
The Angel Tiger Fit homepage - https://angeltigerfit.com/
Podigy - https://podigy.co/
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Authenticity and Flawesomeness with Raquel Barrios

Raquel Barrios is a fitness trainer and certified CHEK holistic health coach based out of California, where she lives with her husband, son and dog. She has been helping her clients step into their fierce, authentic selves for over 20 years. Through her coaching, she aims to foster a new generation of badass, capable women who embrace their imperfections and stay true to themselves.
In this episode, Raquel urges you to embrace being “flawesome,” helps you find an equilibrium between being helpful and being a doormat, and sells us on her Authentic Health program.
The Finer Details of This Episode:
The topic of Raquel’s latest workshop.
What it means to live as your authentic self and be “flawesome.”
How being an ardent people-pleaser can lead to living an inauthentic life.
Finding a healthy balance between helping others out and letting them take advantage of you.
Why it’s so important to be picky about what requests you say “yes” and “no” to.
Raquel walks us through her Authentic Health program and suggests ways you can connect to your joy.
Check out the 9 Ways to Shine Bright Today on Raquel’s homepage!
Quotes:
“When you are living in that fierce, authentic self in that power, purpose and passion, then you can live your best life.”
“It takes courage to really show up as yourself because that means you have to accept the good and the bad.”
“We're all flawesome—we're awesome but we have flaws.”
“So when you really understand what you want and you have that ideal life plan out there then you will understand how to fill your time and life.”
“We wake up every day and we choose to be happy.”
“Life is complicated, and we forget about the simple steps that we can take to improve our lives.”
Links:
Raquel Barrios homepage - http://raquelbarrios.com/
The Angel Tiger Fit homepage - https://angeltigerfit.com/
Podigy - https://podigy.co/
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Cura.te means Self-Care Fundamentals!

Jenny Diehl is the founder and love curator of Cura.Te, a natural products company based in Durango, Colorado. Cura.Te specializes in natural products in large part due to Jenny’s concerns that unlabeled chemicals in products made by largely unregulated companies have much more negative effects than you may think. By holding Cura.Te to organic standards, she aims to put safer and still just as effective products on the market.
In this episode, Jenny asks us to rethink how we think of and treat our skin, explains how to pare down the products you own to make a safer home, and impresses why high SPF sunscreen isn’t as helpful as you think.
The Finer Details of This Episode:
How our skin is actually our largest body, and why that should make us reconsider how we treat it.
Why Cura.Te being certified organic means it’s held to a higher standard than most other companies.
The important distinction between soap and a detergent.
“Decluttering” harmful and unnecessary chemicals from our homes,
Some chemicals you should be on the lookout for when making your cleaning purchases, especially sodium laureth sulfate (SLS).
Rethinking our approach to sunscreen and avoiding sunburns.
Jenny’s 20-minute self-care ritual that you can try out yourself.
Quotes:
“Everything we put on our skin, that touches our skin, is going directly into our bloodstream.”
“Is something that’s killing aquatic life something that you want to be putting on your skin? I don’t think so.”
“Gotta get that aluminum out.”
Links:
Cura.Te homepage - https://curateforlife.com/
Cura.Te on Facebook - https://www.facebook.com/Lovecurate-289135865063713/
Cura.Te on Instagram - https://www.instagram.com/lovecurate/
Cura.Te on YouTube - https://www.youtube.com/channel/UC3rQBdXhk8kPadgaSOu4Aeg
Curate on Pinterest - https://www.pinterest.ca/lovecurate9919/
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Overcoming the Ravages of Overwork

Her foul-mouthed response to a near-collision on the road made Kelly realize how stressed and overworked she actually was. This got her thinking about which little warning signs in our lives can tell us that we're working too much. If you suspect you’re burning the candle at both ends and really feeling it, check out the five indicators she’s listed below.
In this episode, Kelly discusses these indicators of overwork and some helpful strategies for working around and pushing back against them.
The Finer Details of This Episode:
Reducing irritability by cutting out or reducing some of your stressors.
Distinguishing between “good” and “bad” pain and how a sedentary lifestyle encourages the latter.
The kinds of activities and routines that can cause forgetfulness.
Reducing fatigue through a better diet (and cutting back on drinking).
Recognizing when chronic fatigue is holding back your productivity.
Quotes:
“When you're fit, you have freedom.”
“Step away from the computer and go outside.”
“Give yourself the day off; work is always going to be there tomorrow.”
Links:
Lumosity - https://www.lumosity.com/en/
Nitric Oxide Dump Exercise - https://www.mercola.com/calendar/2018/fitness.htm
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Backpacking for Beginners with Allison Boyle

Allison Boyle is a blogger, coach and self-described “outdoor backpacking mentor.” Originally from Texas, Allison moved to California and fell in love with the great outdoors (much to her surprise). Now writes about her experiences, and advice at She Dreams of Alpine, offering training and guidance programs aimed at aspiring outdoorswomen in particular.
In this episode, Allison explains what converted her to the rugged outdoor life, how discomfort and exhilaration can go hand-in-hand, and how living out of your van on the weekend can make for a surprisingly ideal working environment.
The Finer Details of This Episode:
How and why Allison went from being outdoors-averse to an accomplished hiker and backpacker.
Why getting into backpacking is easier than you think.
Type 2 Fun: learning to be comfortable with being uncomfortable.
How Allison’s She Dreams of Alpine service empowers women looking to expand their outdoor horizons.
Why backpacking is the ultimate gateway to outdoor adventuring.
How Allison hopes her students feel by the time they finish her programs.
What it's like for Allison to work and live out of her van on the weekends.
A preview of Allison's free Outdoor Adventure Starter Kit that you can find a link to below.
Quotes:
“Maybe I am less fearful and maybe I am stronger than I think I am.”
“Once you reach one goal, then you start to realize the potential of other goals.”
“You’re not gonna remember all those times that you sat at home and missed out on doing something, you’re gonna remember those times that you pushed yourself.”
“I think outdoor adventure is like the ultimate self-discovery tool.”
“I’ll be happy anywhere with a view of the Sierras.”
Links:
She Dreams of Alpine - https://www.shedreamsofalpine.com/
Outdoor Adventure Starter Kit - https://shedreamsofalpine.mykajabi.com/outdoor-adventure-starter-kit
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Belief Breakthroughs with Tara Wagner

Tara Wagner is a belief breakthrough coach whose services are aimed at self-employed women struggling with the day-to-day stresses of running their own businesses. For over a decade, Tara has helped her clients debunk and put aside beliefs that have held them back from personal growth and physical improvement.
In this episode, Tara discusses how previously helpful beliefs can take root and limit us, the process for changing these beliefs in order to develop a healthier emotional state, and provides us with some handy self-care techniques.
The Finer Details of This Episode:
Why Tara considers belief systems to be “B.S.,” and how a lot of harmful ones may have helped us once upon a time but have since become obsolete.
How we have the ultimate power over our beliefs, rather than the other way around.
Tara’s process for helping move her clients away from limiting beliefs.
The benefit of digging deep into your core beliefs, even if it leaves you feeling vulnerable.
Some handy tips for moving from a belief system that doesn’t serve you to an emotional state that does.
The “Oregon trail” principle of ingraining and changing beliefs.
Some handy self-care techniques you can practise every day.
Check out Tara’s Self-Care in Seconds package at https://xotara.us/!
Quotes:
“[Meditation] teaches you to create space between who you are and your thoughts.”
“9 times out of 10, when we tackle the need, the emotions and the behaviors start to resolve themselves.”
“There’s a difference between digging deep and digging yourself a grave, and it’s how long you stay down there.”
“We can stay on a conscious level because our unconscious is still reacting to that conscious work.”
“We don’t have to dig into the unconscious all the time because our unconscious knows what it’s doing.”
“If you ask your mind the right questions, the right answers start to surface.”
“Cleaning house is not a need. Cleaning house is a strategy to meet a need.”
Links:
XO, Tara Wagner homepage - https://xotara.us/
The Angel Tiger Fit homepage - https://angeltigerfit.com/
Podigy - https://podigy.co/
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

The Present Moment Is Your Superpower

We’re wrapping up our Superpower Month—well, Superpower Slighty-Longer-Than-a-Month—by focusing on what’s right in front of us: the present. Being present might not seem to be an obvious superpower in the same way sleep or regular fitness is, but you’ll find that centering yourself and your activities in the moment pays dividends. It will keep you grounded and compel you to put in the necessary work when your thoughts and body might want you to put it off for another day.
In this episode, Kelly discusses what was missing from her routine, why getting older means we need to put in even more physical and mental effort, and what the “Minimum Daily Requirements” for fitness are.
The Finer Details of This Episode:
Kelly breaks down her daily mindfulness and meditation routine and realizes what was missing.
How present-moment fitness pushes back against the mind’s tendency to procrastinate and delay our regular exercise.
“Quick win” baby steps we can incorporate into our routine.
Figuring out the minimum daily requirements for exercise and health.
The danger of the “slowing down” period our body enters when we begin our thirties.
Quotes:
“These aren’t things that are gonna move the needle forward—this is maintenance, not progress. But if we aren’t doing the maintenance, then we’re probably sliding backwards.”
“We are what we think about, and what we think about expands.”
“Let’s all stay present to being fit now—because without our health, we simply don’t have anything.”
Links:
Zach Bush’s Nitric Oxide Dump - http://www.nitricoxidedump.com/
The Egoscue Method - https://www.egoscue.com/
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Fit is a Superpower

Superpower month is turning out to be a rousing success, so this week we’re tackling the obvious: how being physically fit is a superpower in and of itself. Not only is working out healthy, but building a consistent schedule around your routine and filling it with milestones you can look forward to allows you to maximize feeling good from one day to the next.
In this episode, Kelly discusses three tips for maximizing your fitness on a daily, weekly and long-term basis, even when unexpected circumstances pop up.
The Finer Details of This Episode:
How Kelly’s background has led her to constantly push for her own fitness.
Acknowledging it’s possible to fall out of shape, and figuring out what we need to do to get back on that horse.
Refocusing your fitness routine when circumstances (like an injury) get in the way.
A cute and funny anecdote about how Kelly was able to calm her anxious dog through refocusing.
The power of having something to look forward to.
Making sure to schedule a bit of physical activity per day, even if it’s minimal.
Quotes:
“It may not be exactly what I want to do, but what can I do to continue on my path of wellness while I’m healing?”
“If you have something to look forward to, something on the horizon, then you kinda want to move backwards and go ‘What’s working right now?’”
"Once you take that first step, the second step is always so much easier."
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!

Friends are a Superpower

You might have noticed there wasn’t an episode last week. There’s a very simple reason for that: Kelly forgot to record one! It was an innocent error, but one she ended up fretting over, debating whether to deal directly with the omission or just pretend it didn’t happen. It was in this stressful moment that Kelly’s friends came through for her and showed the support she needs to keep on track with this show from one week to the next, proving that friendship can be a superpower in its own way.
In this episode, Kelly discusses how close friends and the rest of your support group can boost your mood when you really need it and keep you on track when life gets in the way.
The Finer Details of This Episode:
The avoidant way Kelly first tried dealing with her missed episode, and how her friends and faithful listeners kept her productive.
The overlooked power of a telephone call, and why texts and email can put too much of a layer between people.
How Kelly is maintaining her connections to friends for when she really needs it, and how you can too.
Putting together “line in the sand” plans.
Why you should write down your plans.
Quotes:
“An accountability partner is like a super friend.”
“One fail on one week led to a win this week.”
Subscribe & Review in iTunes:
Have you subscribed to my podcast? If not, I’d love for you to do so and not miss an episode. You’ll be the first to know when bonus episodes are added and if you’re not subscribed, you could miss out :). Click here to subscribe in iTunes!
Also, I would be truly grateful if you left me a review on iTunes. It makes my day to read them. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what you love and what you want to hear more of. Thank you!