Fit is Freedom with Kelly Howard

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:
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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!

Clarity is a Superpower

Unfortunately, life has done its thing and gotten in the way of Kelly’s “Superpower” month. So fittingly, we’re going to revisit an older episode where we discussed how to clear your head and maintain your drive even when life has tried to derail you. To keep ourselves on track and accountable when we really just aren't feeling it on an off day, it helps to have a solid plan to provide motivation and structure.
In this episode, Kelly discusses the dangers of overwork, how to formulate a plan that keeps you active yet not worn out, and some key techniques for becoming your own best coach.
The Finer Details of This Episode:
Kelly relates her own difficulties working through fatigue and discomfort.
The importance of finding a friend you can be accountable with.
How essential it is to follow through on the promises you've made for yourself.
Turning your wishlist into a workable schedule.
Download Kelly's 12-step plan to get back on your feet, and find a partner to keep you accountable at AngelTigerFit.com!
Register for our latest Fit & Fun Challenge at the Angel Tiger Fit homepage.
Quotes:
“Sometimes we can't always keep ourselves on track and motivated. Sometimes we need the power of friends and a good plan to get ourselves back on track.”
“I think this is where most of us fall off, when we have a wishlist instead of a schedule.”
Links:
The Angel Tiger Fit homepage - https://angeltigerfit.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!

Sleep is a Superpower

It’s a brand new year, and Kelly is kicking things off with a “superpower” month, focusing on how managing different aspects of our life can vastly improve our day-to-day enjoyment. While we will examine friends, habits and weights in the near future, this week we’re going to focus on something that can take up approximately a third of each day: sleep!In this first episode of 2019, Kelly lists her 10 top tips for not only falling asleep but staying asleep, ensuring you reach that much-needed REM state and feeling refreshed the next day.The Finer Details of This Episode:Tip 1: don’t use an alarm clock unless you really have to.Tip 2: make your bedroom as dark as possible.Tip 3: use earplugs or a white/pink noise machine to muffle any unwanted background noise.Tip 4: keep your room cool at night.Tip 5: consider a night guard to prevent grinding your teeth.Tip 6: minimize caffeine, especially later in the day.Tip 7: don’t drink alcohol, at least for a month or two at a time.Tip 8: use herbal remedies to improve sleep quality.Tip 9: turn off your screens well before bed.Tip 10: turn your mind off using “throw-down” books and red light.Quotes:“Getting a good start on the day is one of the best things you can do to make your day and your life shine.”“A lot of what I do at night is designed to slow my mind down.”“I know with a pretty good amount of sleep at night I have a really clear brain the next day.”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!

Revamp Your Habits = Revitalize Your Health - Interview with Jim Fortin

For this special New Year’s edition of Your Body Mind Fit Connection, we interview professional and personal coach Jim Fortin. Jim is a certified Master Practitioner of Neuro-Linguistic Programming as well as a certified Master Hypnotist. When it comes to nutrition, fitness and personal growth in general, he believes that the key to creating actual, lifelong change is not barreling through with willpower but instead using mental development to reshape your habits, attitudes, and even your very identity.
In this episode, Jim discusses how we become the stories we tell ourselves, why grabbing an extra sweet doesn’t mean we’ve failed our resolutions, and the pitfalls of relying solely on willpower when it comes to getting in shape.
The Finer Details of This Episode:
Breaking down our relationship with our habits.
Why people who make fitness-based New Year’s resolutions give up on them so quickly.
Taking a closer look at the mental associations that create bad eating habits.
How little solutions lead to bigger outcomes more effectively than large-scale solutions.
Why people see innocent slip-ups as reasons they’ve “failed” their resolutions.
Jim’s encounter with pharmaceutical sales representative and how it taught him that our fitness is product of how we think of our “story.”
Understanding and working with the body’s natural healing capacity, including the surprising benefits of self-hypnosis.
The downsides of relying solely on willpower for achieving your fitness and nutrition goals.
COMING SOON: a new Fit & Fun challenge!
Quotes:
"95% of what we do, day in, day out, is habit."
“If you trip along the way, it doesn’t mean anything other than that you tripped.”
“What you want to start doing is reprogramming your subconscious mind for the outcomes you want.”
“You have to be the outcome in your mind first.”
"Whatever you are in your mind, you will be in your external world."
Links:
Jim’s homepage - https://www.jimfortin.com/
It Works: The Famous Little Red Book That Makes Your Dreams Come True - https://www.amazon.com/Works-Famous-Little-Makes-Dreams/dp/0875163238
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!

Forging Fitness One Step at a Time, Interview with Joe Jacobi

Joe Jacobi is an Olympic gold medallist in slalom canoeing (Barcelona, 1992), a high performance coach, and the man behind the Sunday Morning Joe inspirational newsletter. When he was the CEO of US Canoe/Kayak, Joe realized that his health was starting to suffer and that he was putting everybody else’s needs before his own, reinforcing his belief that fitness is a constant practice and that even Olympic athletes can have their own ups and downs. Joe’s expertise lies in incremental actions, helping many people—Kelly included—bind together their comprehensive life and health routines to make them workable.
In this episode, Joe discusses his love of Spain, why he takes a small steps, incremental approach to fitness coaching, and how it’s what we do during the evening rather than during the day that impacts our fitness the most.
The Finer Details of This Episode:
Kelly recounts the strangely “snowy” day she and Joe connected.
Joe explains why he and his family moved to Spain and his personal history with the Andorra region.
How paddling white water rivers forced Joe to think of improvement in incremental terms, and why he feels canoeing and kayaking symbolize life in general.
Joe’s method for working with clients and why he has them focus on training in the here and now rather than for specific fitness goals.
Why sleep habits are the very first things Joe focuses on in his Start Line e-course.
Debunking the myth that Olympic athletes have always been in great shape, including Joe’s own health issues as a former CEO.
Why evening can be the riskiest part of the day for those trying to stay in shape.
Quotes:
"I wanted to wake up like I belonged here."
"I think when we're on the river, we have choices, and we can either just sort of tuck and let the water kind of push us around at its will, or we can learn to navigate it."
"It just doesn't serve the very best athletes in the world any good at all to put any thought into what color medal they're going to win."
"Nobody needs to repeat to themselves that they wanna be world champion—it's inside of them."
Links:
Joe’s homepage - https://joejacobi.com/
Sunday Morning Joe newsletter - https://joejacobi.com/sign-up-for-sunday-morning-joe/
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!