Fit is Freedom with Kelly Howard

Interview with Dr. Peggy Malone: Say YES to Better Health Habits!

Episode Summary
In this episode, I am joined by Dr. Peggy Malone, a chiropractor, podcaster, and coach who specializes in the midlife transition for women. From perimenopause to slowing down the feeling of time passing, Dr. Malone and I discuss how you can gracefully thrive through midlife!
 
When you think of midlife, I bet you are picturing some dude in his forties going through a midlife crisis, buying himself a shiny new convertible. If this is what you picture, then you are going to learn a lot in this episode of the Fit is Freedom Podcast!
All About Dr. Peggy Malone
Dr. Peggy Malone has over 18 years as both a business owner and a chiropractor. After toying with blogging and hosting a well-being television show, she now hosts the Midlife Improvement Podcast and is a coach for individuals transitioning into midlife 
 
Connect With Dr. Peggy
Dr. Peggy Website
Dr. Peggy Facebook Page
Dr. Peggy Instagram
Dr. Peggy Podcast
 
Get The fitness consistency book that will change your life!
 
Midlife Transition
For women, midlife transition is often met with a myriad of things. From children leaving the nest and parents aging and needing our support to perimenopause and body changes, this stage of life can be a lot. In the midst of all that is going on, it’s important to take time for yourself. Dr. Peggy Malone shares some tips on how to thrive through this time of life.
 
Become a Time Wizard
Do you remember when you were a kid? Time felt like it was in slow motion. Summer vacation felt like a lifetime. Vacations felt like months. School days felt like weeks. 
 
As we age, it almost feels like time speeds up. Now summer vacation feels like a week. Vacations feel like a day. Work days feel like the blink of an eye.
 
There are ways we can rework this time warp and become time wizards! As a child, everything is novel. Our brains are taking in our new surroundings and experiences in a way that makes time feel slower. As we age, our routines create days that are a blur. We have fewer and fewer “new” experiences.
 
If you want to slow down time in your midlife, act more like a kid again. Try new things! Do something that gets your adrenaline pumping! Change up the monotony of the week with an evening out with a friend. If we introduce new and novel experiences, we can create the illusion of time slowing.
Accepting the Restart
Dr. Malone shared how so many people may start out strong with a new habit or routine, but will quickly abandon it if they aren’t “perfect.” For example, you set a new year resolution to run everyday, but you miss a day. Instead of accepting the restart, many people will just give up.
 
It’s important to give yourself grace to come back. If you’re making a positive change in your midlife, it’s going to be messy. You’re busy. You have responsibilities. But, you shouldn’t use those things as excuses to not try. You should allow yourself the ability to keep showing up and keep trying even if life gets in the way.
Power of Gratitude
One very powerful tool to take into midlife is the power of gratitude. It’s the antidote to negativity and allows you to check yourself in the midst of a negative spiral. Whether you journal about things you're thankful for or simply recite them in your head at the start of your day, taking time in your midlife to show gratitude can make a big difference. 
Takeaway Exercise
Tapping into the wisdom of your future self can be incredibly helpful to accomplishing your goals. While this exercise is set for a mid-length goal of six months in the future, you can easily do this exercise for a longer term goal.
Close your eyes
Think about a goal or something you want to accomplish six months from now
Think of the future you who has accomplished that goal and how it feels to accomplish it
Ask the future version of you, “What should I do now?” and listen
Take action and follow the advice
Schedule a FREE 15 minute discovery call with Kelly here!
 

Sugar Freedom - How to Win the Sugar Battle

Episode Summary
In today’s episode of the Fit is Freedom Podcast, we’re going to be talking about all things sugar. From the dangers to the great Sugar Freedom Experiment, we’re going to prepare to limit our intake and take back our health (both minds and bodies)! 
 
From “Sugar, Sugar” by The Archies to “Pour Some Sugar on Me” by Def Leppard, songs aren’t the only things that include a lot of sugar. As a matter of fact, there are so many “healthy” foods that have hidden sugars and lead so many of us to accidentally overindulge.
What’s Wrong with Sugar?
Now, I’m not ANTI-sugar! By no means should you swear off sugar for the rest of your life! Doing that wouldn’t be realistic. As with most things, moderation is key! 
 
And in the spirit of moderation, it’s important that you educate yourself on sugar. Here are three main things to be aware of when it comes to sugar…
 
Get The fitness consistency book that will change your life!
 
Sugar is Addictive
There have been countless studies to prove that sugar is incredibly addictive. In one study with Connecticut College, rats were given Oreos. The researchers quickly learned that the oreos activated more neurons in the rats than cocaine. Isn’t that crazy? 
 
With the average American consuming 17 teaspoons of sugar per day, it’s safe to say that many of us may be more addicted to sugar than we may realize.
 
Sugar is Hidden
One main reason we may not realize we are as reliant on sugar as we are is because sugar is hidden in almost everything! 
 
One cup of Dannon low-fat yogurt? 8.5 teaspoons of sugar! 
 
Vitamin Water? 4.4 teaspoons of sugar! 
 
Dressings? Ketchup? Chewable Vitamins? Yep! Added sugars are in all of those and more! 
 
Sugar has Negative Effects
Of course, sugar being addictive is a negative effect! No one wants to be reliant on any substance. But, there is also a laundry list of other negative effects of consuming too much sugar which include…
 
Higher blood sugar
Inflammation
Fatty liver disease
Heart issues
Cancer
And more…
 
What’s the Sugar Freedom Experiment?
If you find yourself feeling the effects of having too much sugar in your daily meals or you’re looking to shift your health, you may want to give the Sugar Freedom Experiment a try.  Essentially, the Sugar Freedom Experiment is a way to get curious about your health, notice how your body and mind feel without sugar, and detox in a healthy and less-pressured way for 30 days.
 
Tips for the Sugar Freedom Experiment
Whether you’d like to join me or try it on your own, here are my four main tips for participating in the Sugar Freedom Experiment…
Read Labels
First, get curious. Look at what you have in your house. Are there large quantities of hidden added sugars in your favorite drinks, sauces, snacks, and more? Explore the grocery store. Start noticing where sugars are and where they aren’t. 
Create a Runway
Instead of jumping on a hard detox, take your time setting yourself up for success. Create a “runway” to take off gently. Take out the items in your home that are riddled with sugar. Purchase some healthy alternatives that can lessen your cravings in a better way. Talk with your partner or spouse and make a plan for their level of contribution. If they still need their Oreos in the house, establish an agreed upon place that will limit your temptations. 
 
By reading labels and educating yourself and then creating a runway to successfully take off, you’re much more likely to commit to your experiment. 
Be Curious
It’s called an experiment for a reason. Take time throughout the journey to be curious about yourself. Take note of your most frequent triggers. Is it a particular time of day? Is it in a specific location? When you observe your triggers, you can make a plan of action and prevent it from happening. For some, it could be breathing exercises to work through the temptations.  For others it may be a healthier alternative like a small dark chocolate bar or a chocolate protein shake. 
Find Support
Lastly, and most importantly, it is crucial to find support. Whether you choose to work with me and join our accountability group or simply have a supportive spouse, you’re going to be more successful if you have someone challenging, encouraging, and joining you in the process.
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

The K & K Chat - Health and Fitness Predictions 2024

Kelly and Kate Champion have health and fitness conversations about clients, the new year, and the new and exciting opportunity they are planning in March!  The inaugural episode of Kelly and Kate.  This will be a recurring segment where they plan to join their communities for a monthly podcast special.  
 
All About Kate Champion
Like so many others, Kate didn’t find fitness and adventure until later in her life. She started backpacking at 55, she became an author at 57, and started her very own podcast at 60! She is an inspiring mental health professional who dedicates her time to bridging the gap between fitness and the great outdoors and mental health.
 
Connect with Kate Champion
More Kelly and Kate Episodes
Kate Champion Website
Kate Champion Author on Facebook
Kate Champion Living Big Mindfully Facebook Community
Kate Champion on Instagram
Kate Champion Podcast
 
Get The fitness consistency book that will change your life!
 
New Year, New You?
Kelly and Kate aren’t the biggest fans of the whole “New Year, New You” trope. They don’t love the pressure and unhealthy habits that can come from setting a bunch of new year’s resolutions like, “lose 30 pounds” or “quit eating dessert.” 
 
They do, however, believe that there is something magical about a new year that can bring new sparks and new hope. And with this in mind, Kelly and Kate share their hopes for the year of 2024, which include…
Helping people 
Impacting other peoples’ lives in a positive way
Bringing hope
Cheer others on as they reach their health and fitness goals
 
New Year, New Opportunity!
It was a mundane day on the rower when Kate had a vision for the future. She envisioned an expo of sorts. She envisioned an expo that gave women the opportunity to try out new activities and ways to be fit. She envisioned a community of caring and supportive women who came together and learned together about health and wellness. As soon as the idea was sparked, she knew she wanted Kelly on her team.
 
Together, Kate Champion and Kelly have organized an expo just as she envisioned. It will be on March 16 (with a special event on March 17) in Houston where women can come together, practice and play, eat great food, and learn together. Spots are limited! 
 
Tips for a New Year
As we head into the new year, the dynamic duo have a few tips to start it strong.
Focus on your why
Don’t let perfectionism get in your way
Grant yourself grace
Start small
Find something with a touch of adventure
 
Takeaway Challenge
 If you are wanting a little activity to get your mind right on the new year, take a few minutes, grab a piece of paper and a pencil, and follow along…
Before beginning, close your eyes. Take a few deep breaths. 
After a moment, ask yourself, “What is really important to me this year?” Then jot down all that comes to your mind.
Once you know what you really want from this year, make a t-chart. On the left, list all of the barriers to accomplishing what you want.
Once you have the barriers, on the right column, list how you’re going to combat those barriers.
Schedule a FREE 15 minute discovery call with Kelly here!

Healthy Aging with Expert Kevin English

Are you in your 40’s, 50’s, or beyond? Do you ever find yourself wondering if it’s too late to find your fitness and prioritize a healthy lifestyle?
 
First of all, it is NOT too late. Second of all, you have come to the right place! 
 
In this episode of the Fit is Freedom Podcast, I am joined by Kevin English.  Kevin is a healthy aging expert.  He iis going to walk us through the three main keys to achieving, maintaining, and improving your optimal health as you age gracefully. 
All About Kevin
In his mid-forties, Kevin English discovered he was losing track of himself and his health. While his health slowly crept into an unsatisfactory state, it was a sudden health scare that served as a wake up call to start prioritizing himself once again. This personal change led Kevin to become a healthy living expert and he founded Silver Edge.  Silver Edge is a business that includes a podcast, coaching, and so much more that focuses on finding health and wellness for those over 50. 
 
Kevin English Website
Kevin English Podcast
Kevin English Facebook Page
Kevin English Instagram
 
 
Get The fitness consistency book that will change your life!
 
Three Keys to Optimal Health
Kevin thinks of the three main pillars to optimal health, like a three-legged stool. If you have all three, you’re solid, but if you’re missing one, it can all fall to pieces. When setting your sights on being strong and healthy beyond fifty, it’s important to make sure all three of the following keys are a priority…
 
Fuel
Did you know that 70% of the average American’s diet comes from processed foods? That is a staggering statistic that can wreak havoc on your health. The general rule of thumb for fueling yourself properly is to focus on eating as many real foods as possible. Shop the edges of the grocery store. Switch out those Cheez-Its for some peanut butter and an apple.
 
Another important thing to consider when fueling yourself as you age is protein! Generally, our body tends to lose muscle mass as we age, but prioritizing protein in your diet (along with the other keys to optimal health) can prevent that from happening. Ideally, you want to eat .7 to 1 gram of protein per pound of your ideal weight. So, if your ideal weight is 180 pounds, you should aim to eat 126 to 180 grams per day.
 
Sticking to non-processed foods and packing the protein will get you going on the right track to building muscle and maintaining your health and strength as you age.
Movement
As we age, we lose about 10% of muscle per decade. For a while, people in the health and fitness industry just accepted this as an inevitable fact. As it turns out, this doesn’t have to be the case. Yes, losing muscle mass can become easier as we age, but if you prioritize a variety of movements (along with eating a healthy, protein-focused diet), you can prevent muscle loss. 
 
There are two main types of muscles: Type 1 and Type 2. Type 1 muscles are slow twitch muscles that are well developed for longerform exercise like walking, running, etc. Marathon runners have well developed Type 1 muscles.
 
Type 2 muscles, however, are the opposite. They fire with faster movements like strength training and progressive overload. Type 2 muscles are metabolically expensive and the easiest to lose. As we age, it becomes more and more crucial to prioritize movements that continue to build your Type 2 muscles.
 
So, for those who are serial cardio lovers, don’t forget about those Type 2 muscles and make sure you take time to strength train properly.
Lifestyle Integration
 
This “third leg” of the three legged stool is crucial. You can’t simply achieve health and wellness by focusing on your fuel and movement alone. You’ve also got to ensure you are sleeping and resting in a way that heals your body and allows it to properly thrive.
 
Kevin thinks of sleep as a magical secret hack. It’s the foundation for over 50 health because it is where all of the repairs happen. Make sure you are prioritizing not just sleep, but also rest.
 
Recovery is critical to getting strong and progressing. You will inevitably get hurt if you are breaking down your muscles and then only allowing them to partially repair. We need to break down our muscles, allow them to repair, and then adapt.
 
With proper fuel, intentional movements, and lifestyle integration, anyone can find their way back to health and fitness in their later years! 
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Creating a Successful New Year’s Fitness Plan

This week on the Fit is Freedom Podcast, we’ll cover more tips on how to stick to your New Year’s Fitness resolutions.  
 
Last week on the podcast we talked about getting our mindset right for the new year. The next step towards a powerful and successful New Year is making sure you have a plan and a schedule created to take you forward into 2024!
 
Get The fitness consistency book that will change your life!
 
Creating a Successful New Year’s Fitness Plan
Prepare
Before you can put any fitness plan into action, you first must know what the outcome is you desire. Your desired outcome will drive how you create your fitness plan. Do you need to recover from an injury before you can focus on improving your fitness level? Is this the year you prioritize strength so you can improve your bones? What’s your desired outcome?
 
Step 1
Step one is to commit to creating and keeping a fitness plan. I have never seen someone successful at improving their fitness without a plan. 
 
Step 2
Step two is to remember that every fitness plan needs these three basic pieces; mobility, cardio and resistance. 
 
Step 3
Step three is to embrace the fact that every woman who is focusing on her fitness must also be willing to add rest into her fitness. Rest is when we recover, it keeps us from injury and it allows us to enjoy our movement more.
 
Additional Notes
Once your plan utilizes each of these three steps. A couple of notes to remember. Motivation is a learned skill, not something people are born with. Everytime you prioritize your fitness, you’ll become more motivated.
 
Remember, at times life gets busy and we miss a day or a week of fitness. Don’t panic and especially don’t give up. Simply start again and refocus. One easy way to keep your body in motion is to have a Minimum Daily Movement plan (MDM). This is nothing more than 10 minutes in a day where you have committed to yourself that you will always move. Any easy MDM includes three minutes of mobility and joint warms up followed by some simple do-anywhere move like squats, bicep curls and tricep kickbacks using a water bottle instead of weights and then a brief walk. Or, do your three minutes of mobility and then go for a seven minute walk.
 
You’ll be surprised at how often ten minutes turns into twenty and you’ll feel twice as good!
 
Join us on January 10th, 2024 for a live (virtual) event : FIT is Your Superpower!Learn more and register here: https://learn.fitisfreedom.com/masterclass-january-2024 
Key Timestamps
(01:42) What is your desired outcome?
(04:39) A text from one of Kelly’s clients
(06:25) Everyone’s plan needs: Mobility
(07:11) Everyone’s plan needs: Cardio & Resistance
(08:09) Everyone’s plan needs: Rest
(09:00) Make it personal 
(11:51) Learning motivation
(15:14) We have to have a reason
(19:48) Kelly’s bonus tip
Schedule a FREE 15 minute discovery call with Kelly here!

Before You Write Another New Year’s Resolution - Do This for Your Fitness!

How can I stick to my New Year’s resolutions? Resolutions can be exciting and powerful, but they can also be painful if you find yourself making the same ones year after year. The resolution process below is designed to empower your entrance into the New Year.
 
Get The fitness consistency book that will change your life!
 
Put aside an hour or two to go through this entire process. Give yourself the gift of planning the upcoming year in a relaxed state, which is always more conducive to achieving whatever you desire.
 
Grab a notebook, a new journal for the new year, and your pen. Settle in with your favorite herbal tea in a cozy and comfortable spot. Follow the directions to create a “Convincing State,” simply a state of mind where you are relaxed and open to new possibilities. 
Create your Bliss List - What are things, actions, activities, and lifestyle choices that make you smile and bring happiness and enjoyment to your world?
Write out your “wins” from the previous year. 
Make a list of highlights of the past year.
Create a PowerPoint List: What are the most potent things you learned, read, watched, or listened to this last year?
 
Now, bring this all forward.
Grab your bliss list and calendar, and start adding things that bring joy to your 2024.
Use your PowerPoint List to plan your next year by pre-scheduling books to read, audiobooks to listen to, and podcasts that enrich you. Keep these front and center.
What didn’t work this last year? How can you change this so it is no longer a problem in your life?
What is one change that you will focus on in this new year? Focus on it each day, and make this action a part of what you want your life to be.
 
Take action.
Schedule your upcoming week
Focus on a word that you want 2024 to embody
Keep your feeling present, positive, and who you want to be
Simple actions like movement, connection, and focusing on your Bliss List will have powerful implications!
 
Remember, you only need to take one empowered action each day to change the trajectory of your life completely!
 
Here’s to an amazing 2024! 
FIF 213
(01:26) Tips for making your 2024 successful 
(02:14) Get a Journal 
(03:24) Get into your “Convincing State”
(06:21) Write your “Bliss List”
(09:49) What were your wins?
(13:01) Make a Power Point list
(16:54) Incorporate your lists together
(20:29) What didn’t work last year?
(22:38) What’s one change that you want to focus on?
(29:11) Extra Pointers
Schedule a FREE 15 minute discovery call with Kelly here!

Freedom Is: Fit, Strong, Confident, Adventurous and Pain-Free Joints!

Spoiler alert! I’m a sucker for a happy ending, and this episode is full of them! 
I’m joined this week on the Fit is Freedom Podcast by my friend and our Alumni, Anne. She’s an amazing member of our community who has made so many strides since joining the tribe. 
Learn about her journey from joint pain and an unbalanced diet with activity on the backburner to taking control of her freedom by finding the fit!
 
Get The fitness consistency book that will change your life!
 
We’ll also be touching on...
The importance of moving through the discomfort  
Unexpected benefits of being fit
Importance of a community to reach your goals
How being fit really matters for a life freedom
If you’ve been wondering about what the Fit is Freedom Experience is like, this is a wonderful taste of our community.
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

When You See Your Fitness as a Long-Game, Life Changes!

Have you been searching for ways to improve your health and fitness?  If you’ve been thinking about taking a leap of faith and joining the Fit is Freedom Experience, this is a wonderful chance to hear an experience firsthand!
This week on the Fit is Freedom Podcast, we are joined by our very own Jenny Fitzpatrick. She is a program alum and has been with the program for almost a year now! 
 
Get The fitness consistency book that will change your life!
 
Listen in as Jenny recounts her own fitness journey and the ways our community has impacted it. We’ll also touch on some of our foundational values when it comes to health and fitness, which include...
-Having a fitness community for support and accountability
-Approaching fitness as a marathon not a sprint
-Shifting your mentality from selfish to self love
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

”Help! I Feel Like I’m Always Starting Over!”

There’s nothing like a big event to throw us off and shake us to our core. In this week’s episode, we’re going to be talking about how to handle situations that throw us off the fitness wagon.  We’ll go into how we should use that experience to help us grow and make us better for next time we jump back on! 
 
Get The fitness consistency book that will change your life!
 
Not too long ago, I woke up to my world with no power in the midst of an unprecedented snowstorm. Did I expect this to happen? No! Did this interfere with my 10 week program and fitness goals? Yes! Am I going to sit over here and fret about it? No!
I’m going to be sharing some tips for handling the unexpected including…
Understanding that timing isn’t just an excuse, sometimes it can really knock us down
There will never be a perfect time to start something.
Every time you fall off, getting back on isn’t starting from scratch. It’s starting from an elevated state.
Planning for perfection, but shoot for 80-90%
Giving yourself grace
We’ve all been there. Starting a new sugar detox, learning a new skill, or setting a new goal, then all of the sudden being hit with the unexpected. Well, remember that it doesn’t have to completely derail you!
Use the experience and keep moving forward!
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Be Your Best Self: Gold Habits from an Olympic Gold Medalist

Are there areas of your life that you wish you could improve, but you simply feel like it would be compromising your life and your lifestyle? Well, this week I’m joined by Olympic gold medalist Joe Jacobi whose mission is to help others be their best self WITHOUT compromising their life!
 
Get The fitness consistency book that will change your life!
 
After his 2004 Olympics debut, Joe has dedicated his life, through his book and being a high performance coach helping people reach their potential. On the podcast, we discuss all the ways we can set ourselves up for success.
In this episode, we’ll be addressing:
Setting up the night before
Eliminating distractions
The importance of finding what’s in your way
Making small adjustments to change your life
One of the things I love about Joe (as you’ll see in the interview) is his approach to fitness and well-being. It’s not a DO or DIE approach. It’s a realistic look at our goals, assessing where we are, improving step by step while giving grace along the way. 
Joe Jacobi WebsiteJoe Jacobi InstagramJoe Jacobi Twitter
 
Schedule a FREE 15 minute discovery call with Kelly here!