Fit is Freedom with Kelly Howard

The Elephant in the Room

What's the biggest issue in your life whose very existence you'd rather not even acknowledge? One thing that could change everything if you take the time to put it out in the open and address it? We’ll often try to shake up other aspects of our lives—a new diet, a new exercise routine or hobby—but without cutting to the core of what’s really bugging us we can end up reverting to our old habits again and again and again.
In this episode, Kelly discusses some of her own “elephants” and those her clients have struggled with, and suggests ways you can suss out your own.
The Finer Details of This Episode:
How your elephant in the room can be the first toppled domino that makes the rest of your problems fall into perspective.
Consider what you really want to accomplish, then work backwards and figure out which obstacles are holding you back from that goal.
Find a buddy who you know is honest and will help you pin down your elephant.
How Kelly helped a client realize her resistance to changing eating habits tied into wanting to accommodate her husband.
Quotes:
“What's the real reason that whatever it is that you say you want just isn't happening?”
“We all have one thing that can lead to a big change for all the others becoming easier and easier.”
“Elephants are so much better in the wild. Find yours and set it free.”
Links:
The ONE Thing - https://www.the1thing.com/
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Know Your Numbers

Even the best of us fall prey to the bathroom scale's single, commanding number, although we all know weight alone doesn't truly accurately indicate how healthy or unhealthy we are. One of Kelly’s friends and Kelly herself have been tricked into thinking they’re much fit than they actually were because of the bathroom scale’s widespread influence. So while you maybe shouldn’t throw out the scale, know that the number it rings up is not the sole means of determining your fitness.
In this episode, Kelly tells us why the bathroom scale isn't telling us the whole truth and suggests a few alternative numbers we can use to make genuinely helpful assumptions about our health.
The Finer Details of This Episode:
Why not feeling good about ourselves holds us back from the activities we really want to do (and which could make us feel better!).
What a DEXA scan told Kelly about her body that a simple scale couldn't.
Kelly lays out some alternative measurement systems that will give you a more accurate understanding of how physically fit you are.
Do you want to lose fat and burn muscle? Figure out exactly what your food intake is.
Real fitness and weight loss comes with exercise, so be honest with yourself and others about how often you're working out in a given week.
Quotes:
“Use your good sense and check with your doctor if you think you need to change something.”
“I want to be able to do whatever it is I wanna do for as long as I possibly can.”
“It's the living and dying by the scale that takes away the joy and the fun in life.”
“We really need to be sweating several times a week.”
“Get serious about your long-term health and start tracking your numbers.”
Links:
DEXA Total Body Composition Scan - https://www.dexafit.com/services/dexa-scan
Thinner Leaner Stronger by Michael Matthews - https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate/dp/1938895312
Fit Is Freedom homepage - https://fitisfreedom.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!

How to Get Lean and Strong with Niki Riat

Niki Riat is a certified personal trainer and fitness nutrition specialist who makes use of the LeanStrong method, which mixes a vegan menu with comprehensive knowledge of the body and one-on-one coaching. We tend to think of vegan diets as lacking in protein, but Niki’s LeanStrong method actually optimizes the amount of protein you consume with this healthier diet without requiring meat or supplements.
In this episode, Niki examines the facts underlying the benefits of a vegan diet, breaks down what LeanStrong can do for you, and discusses the upsides of intermittent fasting.
The Finer Details of This Episode:
Debunking some of the myths surrounding vegan and ketogenic diets and taking a closer look at the scientific evidence.
Niki’s three-pronged approach for creating a healthy diet that has long-term effects.
Why an overabundant food supply doesn’t necessarily equal a healthy food supply.
Coming up with healthy strategies in situations/events when vegan or keto options might not be available.
Diving deep into intermittent fasting—or “intermittent feeding,” as Niki thinks of it.
How you can give your own cells a “spring cleaning.”
Niki’s method for optimizing your protein intake even while on a vegan/keto diet.
Why Niki’s LeanStrong program is like learning to drive a car.
The next round of LeanStrong is starting up—here’s how to figure out if it’s right for you (it probably is!).
Quotes:
“You can lose weight a lot of different ways but they’re not all necessarily healthy.”
“We’re not eating in the same way our ancestors did thousands of years ago, so we kinda have to do things just a little bit differently.”
“We are hard enough on ourselves; we don’t need anyone else giving us anymore rules.”
“It’s really fun to watch women break the rules.”
“We never give our body the chance to heal itself because we’re constantly make it work by digesting food, by constantly feeding ourselves.”
“I've really taken the decision fatigue out of dieting.”
Links:
LeanStrong Method - http://leanstrongmethod.com/
Fit Is Freedom homepage - https://fitisfreedom.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!

Routine or Rut?

In response to last week’s episode about dumping the fears that hold you back, listener Diane wrote in and voiced her concern that she had lost her passion and was slipping into a rut with her own daily routine. The fear that we're unable to make a difference can prompt us to shrug our shoulders and give in, allowing our usual routine to dominate what used to be joyful and inspiring. So what we need to do is reassess where our passions lie and find new ways to structure our routine around them.
In this episode, Kelly discusses what we can do each day to make ourselves healthy, successful, and full of joy, how she changed up her own nightly routine, and explains why looking for perfection might not be the best path.
The Finer Details of This Episode:
Don’t be the hamster stuck in its wheel!
Why chasing perfection is only going to set yourself up for disappointment.
How Kelly noticed a rut forming in her own home routine, and how she went about changing it.
Plan your perfect day, then figure out what you would need to do to make it a reality.
Next Week: A hands-on, by-the-numbers look at fitness.
Quotes:
"We all know that all work and no play doesn't just make us boring—it makes us unhealthy."
“A good routine is really like the Holy Grail.”
"Getting out of a rut is like getting out of boredom."
"Getting out of a rut can be as simple as turning off the TV or starting a conversation."
Links:
Fit Is Freedom homepage - https://fitisfreedom.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!

Dump the Fear & Find Your Rhythm

Spring is in the air, and with the season comes big changes and new beginnings. The first change-up is that Kelly has stepped down from the company she’s lead for nearly 15 years; the second is that the Angel Tiger Fit website and Your Body Mind Fit Connection are both being renamed to Fit Is Freedom! This is because she knows how easy it can be to fall into a rut and limit what you’re truly capable of, and to prevent that from happening you need to broaden your horizons and push back against your fears.
In this episode, Kelly explains why she stepped down from her company, reveals how she overcame her fears, and lays out a plan to help you get out of any rut you might be stuck in.
The Finer Details of This Episode:
How being in a rut is different from being in rhythm.
Kelly's techniques for conquering her phobias of heights and the dark.
The pinky promise Kelly would like you to make to her this week.
The steps you should take to identify if you’re in a rut and get yourself out of it.
Quotes:
“What's one person's fear is another person's pleasure.”
“The other side of fear is not just relief—it's excitement.”
“There is so much freedom on the other side of the fear.”
“Where in your life has your rhythm turned into a rut?”
Links:
Fit Is Freedom homepage - https://fitisfreedom.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!

Making the Most of Motivation

Houston’s recent unrelenting rain kept Kelly and her running buddy indoors. While the downpour was certainly an obstacle, Kelly also realized she didn’t have the drive to go out in the first place, which got her to thinking about what gets us psyched up and how we can maintain that level of motivation for when we most need it.
In this episode, Kelly explores where motivation comes from and looks for ways we can reclaim it whenever we find it slipping away.
The Finer Details of This Episode:
Set yourself up for success the night before so there are as few barriers as possible between you and exercising.
Finding little ways to bribe yourself into doing the work.
What’s the difference between having a goal and having a vision?
Let Kelly know what plan works for you in the comments!
Quotes:
“Until I walk out that door, I haven’t even had to think about what I’m going to do to get myself out the door.”
“There are gonna be some days when you just need to give yourself a pass.”
Links:
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!

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!
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!

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!