Fit is Freedom with Kelly Howard

What Creates Fitness Motivation for You?

I talk a lot about motivation, both with my clients and here on the podcast. Motivation is the driving force behind our health and fitness journeys, and we really do need it to be successful. 
I’m constantly talking with people about ways to create it, improve it, or find it again. We can create motivation externally with accountability partners, we can lay out everything we need the night before a run, or we can even create it internally through planning things to look forward to.
But, there is a piece of motivation that I haven’t really touched on until now. Today on the Fit is Freedom Podcast, I’m going to be discussing the middle piece of motivation. It lies somewhere between the internal and external motivators, and it can make a big difference in your overall motivation towards your fitness and health. 
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3 Middle Pieces of Motivation
A calm mind is a motivated mind. A calm mind is a driven mind. When you can calm your mind, you can shift your brain, your outlook, and, in turn, find your motivation with ease. I have three middle pieces of motivation for you:
 
Meditation
Yes, meditation can make a huge impact on your motivation. The thing I love about meditation is that it clears the fog from your mind. It takes all of that constant chatter and completely shuts it down. 
Whether it’s that negative Nancy in the back of your mind constantly criticizing you or the never ending to-do list running on repeat, simply taking 5 minutes to do some breathwork can shut it down and clear your head.
People are starting to catch on to the power of meditation. You can find it anywhere! The Peloton App, Headspace App, Calm, and even on Spotify and Youtube are just a few of the many places you can find guided meditations from your phone.
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Journaling
Some people LOVE this one, and some people simply don’t understand the benefits…yet! 
Just as with meditation, if you simply take 5 minutes, you’re going to notice your mind quieting and your body calming down. Simply sit with a piece of paper and a pencil, and you’re bound to write. And when you write, you’re getting all of those thoughts out of your head, clearing your mind.
If you’re not sure what to write about, you can always find some prompts. Here are some of my favorites that could get you going…
Something that didn’t work yesterday is…
Something that DID work yesterday is….
Something that brings me joy is…
Giving journaling a try is another great middle piece to motivation! 
 
Coming Soon! The fitness consistency book that will change your life!  Get updates here. 
Find a Mentor
This middle piece of motivation is a little different than what you may be thinking. When I say mentor, I mean a couple of things.
First, I’m sure you’ve heard how much the people we surround ourselves with greatly influences us; our success, our outlook, and even our motivation. So, if you hang out with negative people, you are way more likely to start picking up those negative habits as well. On the flip side, if you surround yourself with motivated go-getters, you are more likely to follow suit.
Second, it’s not just who you’re hanging out with, it’s also what you’re consuming. A mentor doesn’t have to be a physical person that you meet with like a coach or trainer. One “mentor” that I love to find is inspiring authors. Find people you look up to and read about their stories. Find motivational fitness books and listen to them. Listening to positive writing that gives you something to think about, stimulates your desires, and motivates you can make a huge impact on your overall motivation.
The great thing about finding mentors through books is that you can do them whenever! I love listening to inspiring audiobooks on my walks, when I’m getting ready, or even when I’m cooking dinner! 
When you listen to these things, they calm your mind and unlock motivation in a new and unexpected way! 
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Interview with Ros Place: Author of Channel of Clarity

Today on the Fit is Freedom Podcast, an incredible guest joins us! Ros Place is a guardian angel communicator from England who devotes her time to helping women find more purpose and accomplish their goals. 
 
Not only do we learn about Ros’s incredible line of work and her journey to finding her own purpose, but we also discuss the power of meditation and how it can impact every aspect of our lives!
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All About Ros Place
Ros wasn’t like every other child in her area growing up. For a while, she thought that she was! But, it was around 11 years old when she realized that no one else could see or communicate with angels, and she desperately wanted to just be “normal”.
 
As time went on and she encountered a couple of troubling times, Ros finally learned the value of her special gift and decided, along with her guardian angel, that she would dedicate her life to helping others. 
 
Now, she does just that and even has a book, Channel of Clarity, that helps so many people “find, follow, and live their purpose”! 
 
More About Ros Place
Ros Place website
Ros Place Facebook
Rose Place Book
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Benefits of Meditation
I’ve experienced the astounding benefits of meditation on my health and fitness journey and in all aspects of my life. There are countless benefits, but here are the biggest ones Ros and I discussed…
Calming
This almost goes without saying, but taking time to meditate brings this unparalleled calming feeling. It quiets that constant chatter in your mind of endless to-do lists and negative self-talk. Meditation creates a sense of calmness that is almost instant, but it also carries with you throughout the day. 
Clarity
In addition to a sense of calm, you also find a newfound clarity after meditating. When your internal dialogue is quieted and all of the chatter subsides, you’re left with clarity. No longer are you worrying about whether or not your outfit looked good enough last night or that silly thing you said last week. You’re able to hone in on what really matters and see what’s most important. 
 
Coming Soon! The fitness consistency book that will change your life!  Get updates here. 
 
Carries with You
There are so many other feelings and benefits you receive, both mentally and physically, from meditating, but one of my favorite things about meditation is that the feelings and benefits follow you for the rest of the day. 
 
Taking that small amount of time to take care of yourself at the beginning (like that famous flight analogy of putting your oxygen on first), you’re able to feel better for the rest of the day, focusing on what truly matters with your personal life and your goals.
 
Contribute to the Lives of Others
Like I mentioned above with the analogy of the oxygen mask, meditation is the same. When we take time for ourselves, we are able to help others way more than we would otherwise. 
 
If you’re positively feeding your soul (like through meditation or other avenues like fitness, quality time with friends, etc), you have so much more to give to others because your cup is filled up. If your cup is empty from the get-go, you’re not going to have the energy or mental capacity to contribute to others the way you might have wished to! 
 
Schedule a FREE 15 minute discovery call with Kelly here!
 

Healthy and Fit at Any Age: Interview with Dr. Mimi Secor

Episode Summary
This week on the Fit is Freedom Podcast, I have the pleasure of being joined by the incredibly knowledgeable and passionate Dr. Mimi Secor!
 
Join us as Mimi shares her journey into the health and fitness world at a time when she truly didn’t believe she had ANY time to give in her life. With our combined passions of everything health and fitness along with helping women, we’ll also discuss some incredibly important topics plaguing us women as we age including:
 
Taking care of yourself
Finding your tribe
Dealing with and preventing aches and pains
Anti-Diet Culture
And so much more! 
 
All About Mimi
 
Mimi is a force to be reckoned with! She has over 45 years experience as a Nurse Practitioner and has always had a knack for helping other women. At the age of 59, she decided to go for her doctorate instead of preparing for retirement. This was one of the toughest decisions, but also the biggest life-changing decision.
 
In the throws of her doctoral program, she found inspiration from her daughter, who literally got Mimi off her feet and into a gym. Once Mimi started taking care of herself, thanks to the not-so-subtle nudging of her daughter, she realized how much her life and her body were improving.
 
Since that life changing moment, Mimi has competed in multiple body-building competitions.  She works alongside her daughter to help other women achieve their long term fitness goals, and has even written a bestselling book! 
Tips from the Doctor
 
Throughout the podcast, we discuss a variety of topics. Here are some of the top tips from Dr. Mimi Secor…
Take Care of Yourself
 
Self-care is quite the buzzword these days, but it is so important to take care of yourself. As a general rule, the more stressed you are, the more you need to be doing to take care of yourself.
 
Of course, there are all kinds of things you can do to take care of yourself, but here are some of the easiest to implement quickly..
 
Speak kindly to yourself
Drink water and stay hydrated
Get enough sleep
Move your body
Get outside
Do something you enjoy
Find Your Tribe
 
Women have to consider all kinds of factors when they are trying to make lifelong positive changes.  Choosing your tribe may be one of them. Do you have people who pressure you to eat in ways you don’t feel will fuel your body properly? Do you have people who aren’t encouraging of your new health habits? 
 
It’s important to surround yourself with a tribe that has similar values. Maybe you could find a group that enjoys hikes or walks in the afternoon.  Maybe there’s a particular friend of yours who enjoys reading inspirational biographies. The point is…be intentional with whom you surround yourself.  It’s really important!
Aches and Pains
 
We all get them from time to time. Waking up sore. Bending over to pick something up only to feel a twinge in your back. As we age, this has the potential to become more and more common, but it doesn’t necessarily have to be. Here are some things you can do that can keep your body flexible, agile, and prepared as you start aging…
 
Stretching
Yoga 
Meditation
Anti-Diet Culture
Both Mimi and myself despise diets. I mean, it literally has the word “die” in it!  What we do support is optimizing your health in a way that is sustainable and changes your life for the long haul. It all starts with your mindset and then trickles down to your food, your sleep, your movement, and more. 
 
If you focus on making small changes over time, you are much more likely to change your life in a big way down the road. It creates consistency and habits, which will keep you working even when life throws its unexpected stressors at you. 

The Number 1 Question You Should be Asking Yourself Daily for Your Health and Fitness

Episode Summary
This week on the Fit is Freedom Podcast, I’m going to be sharing how we can use questions to get us out of our bad habits and on our way to creating new ones that better serve our fitness goals! 
 
Ever feel like one of those hamsters on a wheel? Constantly moving with your life kind of on autopilot? Sometimes, it feels like we repeat the same steps and days over and over, doing the same habits and routines.
 
When it comes to fitness, this can be a great thing or it can be a not so great thing if our habits aren’t leading us to where we want to be. 
 
My coach always says, “The quality of your life (and health) is determined by the quality of the questions you ask yourself.” He’s got such a great point, and I think we should dive a little deeper! 
Questions that Lead to Change
Whether we’re stuck in habits and we’re too busy to change or we’re simply that hamster on autopilot when we see the wheel, there are some ways we can get out of it. 
 
I believe all growth is preceded by a mindset shift. We have to change our thinking before we change our habits.  Asking yourself quality questions can really help. As a matter of fact, I was incredibly inspired by Will it Make the Boat Go Faster, which is a book by champion Olympic rowers who used this simple question to completely turn around their careers.
 
You see, they would ask this question when faced with all sorts of decisions…Going to the pub the night before a big practice, changing up their positioning, etc. In our lives, we need a guiding question! Here are a few that I think may help…
 
What would my life be like if I quit doing X?
 
Instead of thinking, “Why do I always keep eating candy at night?”, thinking “What would my life be like if I quit eating candy every night?” can really help shift it from a negative to a positive. Focusing on the outcome and what your life can be will be much more motivating (and create a lot less shame) in the long run.
What can I do on a daily basis that will make me more motivated?
 
This kind of question gets you to think deeply about what you’re doing and where it is getting you. Maybe you’d be more motivated to do something if it were fun? Maybe if it had a touch of adventure? Maybe you’re dreading your workouts and feeling completely unmotivated by them, so you need a change.
 
Regardless of whether it is about your fitness in terms of activity or what you’re eating, thinking about how to make yourself more motivated can help you out of that endless loop.
Will this make my body or health better? 
 
Like the rowing team, this question comes with a yes or no answer, and I love it!  Before sitting down with your nightly bowl of icecream to binge Netflix, you ask yourself this question. Even if it only deters you 3 out of the 7 nights you did it this week, think about how that could impact your life in the long run as well.
 
When you’re going for a fitness lifestyle, it’s all about small, manageable changes over time, and asking yourself these questions can get the ball rolling in the right direction. 

Ask Me Anything: Help, I Need a Fitness Program and Only Have 30 Minutes - Tops! Does Walking Do Anything?

Episode Summary
This week, I will be sharing how to start your day with less aches and pains, how to get the most bang for your buck with only 30 minutes to workout, and how to know where to start on your new fitness journey! 
 
Last month, I started a Q&A for rapid fire questions. In true Kelly fashion, I dove way too deep on each question I was asked!  So, this episode of the Fit is Freedom Podcast is a continuation of my Q & A. Consider it a part 2 where I answer your questions! 
 
As always, if you have any questions for me, there are several places you can reach me! There’s a contact form on my website, you can DM me on my socials, or you can simply shoot me an email to Kelly@fitisfreedom.com!
 
Q1: When I get up in the morning, everything hurts. What should I do? 
Assess Yourself
I know it can feel like “everything hurts,” but oftentimes, it can be something that is triggering other issues. I would start by assessing yourself. Be in tune with your body and think about what is truly hurting.  Is there a root to the issue? 
 
Oftentimes, it can be a simple solution. Maybe if it’s your neck, you could simply try a new pillow. If you’re stiff, some morning mobility could do the trick. Or, if it is something that needs intervention, it’s still always good to assess yourself first and evaluate what is actually going on.
Don’t Panic
An injury or a discomfort that happens suddenly can be alarming. More often than not, the issue is temporary and not at all life-altering. Our bodies are amazing at coming back, so it’s important to simply stay calm, take the right precautions, and be patient. You’ll be back at it in no time! 
Start your Day with Mobility
Like I mentioned in tip number 1, mobility is so important and gets even more important as we get older. Oftentimes, our body is just stiff in the mornings. Mobility is simply warming up the body through movements. Some quick yoga poses in the morning can get your body up and ready for the day.
 
Take Care of Yourself
If you aren’t noticing improvement or know that you need something more, do what you and your doctor think is best for your body. Do you need physical therapy? Do you need some advice on some new stretches? 
 
Personally, if I have some aches, I love checking out thereadystate.com. It’s like PT on your computer and has been a complete game changer for helping me work through some twinges or soreness! 
Q2: I only have 30 minutes a day to myself. What do you recommend? 
While this may not seem like a lot of time, I have a feeling you’ll find that if you use it wisely, you’ll surprise yourself with what all you can accomplish. I’ve created two workout recommendations that I think would bring the bang for your buck! 
 
Day 1
 
Exercise
Length of Time
Mobility
5 Minutes
Outdoor Movement
10 Minutes
Resistance Training
15 Minutes
 
As I mentioned with the first question, mobility is so incredibly important, so always start your limited time with mobility.  Next, I am a FIRM believer in being outdoors. Not just for our physical well-being, but also for our mental well-being. So, I would find an activity outdoors for as little as 10 minutes.
 
Lastly, resistance training gets more and more important as we get older because we begin to lose our muscle mass. Find some form of resistance training that you enjoy, and devote just 15 minutes to it.
Day 2
 
Exercise
Length of Time
Mobility
5 Minutes
High Intensity
20 Minutes
Recovery 
5 Minutes
 
For days where the weather is less than ideal or you are looking to mix things up, I am a big fan of high-intensity workouts. Now, I’m not exactly talking about high-intensity training where you are doing 1000 burpees. I’m simply talking about hard, strenuous movements with breaks in between. 
 
One great start for getting into high-intensity workouts could be walking as fast as you can for 30 seconds and then walking at a normal pace for 1 minute and repeating this cycle. You could do this same model for running, going up stairs, and more. Simply put, it’s going as hard as you can at something for 30 seconds and then resting for 1 minute.
Q3: I don’t know where to start. Help?
 
I know, I know. It’s such a simple, yet complicated question. Oftentimes, getting started is half the battle, and it can be very overwhelming. In general, my fitness advice is that you need a mix of mobility, cardio, and resistance. That’s the magic combination to get you where you need to go. 
 
But, if you are feeling incredibly lost and have no clue where to begin, I’d suggest assessing the following…
 
How is your sleep?
 
It’s amazing how much our sleep (or lack of) can affect the rest of our life.  Start by looking at and assessing your sleep.  Brainstorm ways to improve this area.
 
How is your nourishment?
 
There are all kinds of diets and fads out there. I’m not talking about jumping on a particular diet, but it can be helpful to take a closer look at what you’re eating. Is the majority of it processed? Then, it could be affecting your energy levels as well! 
What am I currently doing fitness-wise? 
 
What are your current fitness activities? If there are none, you can always start incredibly small. A 10 minute walk outside, parking farther away from the grocery store, and other similar things. Look at what you’re doing and for how long and see if there’s area for improvement. 
 
If you are completely lost, you can always find a professional to talk with and to help you gain some insight. Here’s a link where you can schedule a simple 15-minute call with me! I can give you immediate feedback and help you get started. 

Take Time Off for Your Health and Happiness!

Join me as I share why stepping away from the hustle and bustle is essential, how to know when you need to take time off, and some tips on how to get a plan in motion! 
 
Do you ever get in a rut and simply feel like your spark is completely gone? Do you ever feel so overwhelmed and busy that you can’t even take time for yourself? 
 
Well, in this episode of the Fit is Freedom Podcast, I’m calling baloney on myself and so many others who constantly claim we’re too busy for some fun! More often than not, when we are at our busiest, we are also in most need of some fun and adventure!
Why Do We Need Adventure?
Our definitions of “adventure” may differ. For some, it may be a hiking trip and for others it may be a weekend at the spa or shopping with friends. No matter your definition, we all need moments in life to disconnect and change things up. Here are the main reasons why..
 
Change is Good
Change is so good for us.  If we are stuck on that hamster wheel of life, it is important that we hop off every now and again to switch things up!
Recharge and Rest
Life is messy and stressful. An adventure will allow you the much-deserved time to recharge and find some quality rest. 
Re-prioritize
If we’re hustling and bustling too much, we will often lose ourselves. Taking a step back from all of your priorities for some good ole fashioned fun will allow you the space to re-prioritize your life.
Stretch it Out
New and fun experiences stretch us. They challenge us. It’s so good to get out of our comfort zones, and that’s a big reason why adventures are so important! 
When do we know it’s time for an adventure? 
Ideally, you want to go on an adventure before you reach your complete burnout point.  Here are some ways to help you recognize when it’s time to change things up and prioritize some “you time.” 
 
Feeling Overly Tired
Lack of Excitement
Brain Fog
Feeling Too Busy
 
If you notice that you’re feeling most of the reasons listed above, you may want to consider taking a break and doing something fun. Even if you went on an hour-long hike by yourself, that could be better than nothing! It’s all about quality over quantity.
How do we get an adventure in motion? 
So you’re at the point where you understand the importance, you know you need an adventure, and now you want to plan one.  Well, here are my top tips for how to get the ball rolling…
 
Dream
Even if you aren’t at a point where you desperately need some “me time” or a fun adventure in your life, it can never hurt to stop and dream. Dream about big trips and small little getaways. Think about what you would want and what you would like to do! 
Book Early
Once you have an idea, pay attention to your body and your mindset. If you notice you are having any of the signs listed above, try to book or plan your adventure before you get to the burnt-out point of no return! 
Obstacles
Take a moment and try to anticipate what might get in your way of making your adventure a reality. While this may seem counterintuitive, anticipating potential obstacles can actually help you prepare and combat them.
Accountability
After you’ve decided on everything, share it with friends and family.  Telling people about it will help you to be accountable, making you less likely to back out.

Ask Me Anything: From Getting Back with Your Fitness on Track to Starting over From Injuries and Much More

You’re in for a treat with this one! Join me this week on the Fit is Freedom Podcast where I will take all your questions in this Q&A style episode. From weather changes to simply hating the gym,  I’ll be addressing some of your biggest fitness concerns and roadblocks while giving reasonable steps to overcoming them! 
Q&A with Kelly Howard
Q: When the weather changes, I lose momentum. What should I do?
A: Honey, I live in Texas. If there’s anyone who relates to this question, it is ME! But, of course I know so many people can also relate. Whether it gets scolding hot in summer if you live anywhere in the South, or you struggle navigating freezing temps in the winter, we all more than likely experience this at some point.  Here are three of my top tips for keeping momentum despite the weather…
Prepare
If you know the weather is impending, you have time to prepare physically and mentally. Stock up on appropriate clothing and gear or research fun and exciting activities that are appropriate in that particular weather to try. If it gets too cold to run for you, maybe you could look into local skiing routes. If it’s too hot to run or hike in your area, maybe you could find a local lake or creek to give kayaking or paddle boarding a try.
Acclimate
In the summers in Texas, it gets unbearably hot. If I am preparing to go on a hike in the heat of the summer, I will not only prepare by ensuring that I have plenty of water and appropriate clothing and head coverage, but I will also make sure to acclimate myself to the weather beforehand. This can be done by spending time outdoors ahead of time in little increments and building up my resistance. This can also be done beforehand by not blasting the AC in the car before heading out. Maybe I’ll roll the windows down or turn it off so that it’s not such a stark difference between the car and my hike.
Remember, It’s Temporary
Just know if you are feeling less motivated or losing momentum because of the weather, this too shall pass. It’s okay for your momentum to waiver. It’s okay to stay out of the weather if it still makes you uncomfortable despite attempts to prepare and acclimate. Find indoor activities, make them as fun as possible, and know that this time will pass and it doesn’t define you. 
Q: What can I do if I feel like I’m getting by but not getting better? 
A: The age-old excuse of “I’m just at that age where nothing will work” is complete baloney! If you’re working consistently but feeling like you are plateauing, my biggest tip is to change it up! You can’t keep expecting results if you do the same thing again and again. 
 
When you notice you are feeling this way, start by assessing where you’re at. What does your fitness look like? Where are there gaps? How can you change it up or fill those gaps? Sometimes, it can be something we discover ourselves, while other times we may need a coach or a close friend to help us.  Find those gaps and find new and exciting ways to fill them and you’ll be right back on track! 
Q: I know I need strength training, but I hate going to the gym. Thoughts?
A: Chances are if you “hate exercising” it probably means that you aren’t doing the right stuff.  By “right stuff,” I mean the right exercises for YOU.  There are so many different ways to build strength other than the traditional hour-long weight-lifting session at your local gym.
My biggest advice for anyone who doesn’t enjoy exercising or has a negative attitude towards it is to find something FUN! Having fun while working on your fitness will not only make it “less unbearable”, but will help you with your motivation and its effectiveness. If you hate the gym, look into creating a home gym, taking a class at your local rec center, scavenge the Internet for the thousands of Youtube videos for yoga, pilates, kettlebell workouts, and more. Sign up for Peloton classes or subscribe to a workout regimen. Keep trying new things until you find something that you enjoy and that makes you feel good! 

Kayak, Yoga, Adventure and Mindset Master: Interview with Anna Levesque

Anna Levesque is a fellow outdoor and adventure enthusiast who encourages and empowers women all over the world! Join me today on the podcast as we learn about her amazing journey. She’ll also share some incredible words of wisdom on how to improve your mental agility and how to find yourself again with something you love! 
 
Have you ever had people assume you are friends with someone just because you have similar interests? Like, “Oh, you must know Sarah! She goes horseback riding all the time around here!” Well, that has been happening for quite some time between myself and my amazing guest on this week’s episode of the Fit is Freedom Podcast.
 
All About Anna Levesque
I’ve heard so many amazing things about this woman, and I can finally say that it all holds true! Anna Leversque is an award-winning paddling coach who is also an author, certified Ayurveda health coach, yoga-certified teacher, and former pro-athlete. On top of this long list of accomplishments, she has an incredible company, Mind Body Adventure, that focuses on empowering women to develop mental agility while paddling, growing their confidence, abilities, and mental toughness, all at the same time! 
 
After starting to paddle at 19 and working in the kitchen of a rafting company, Anna discovered an amazing outdoor-loving community that completely changed the trajectory of her life. From there, she found a passion for the paddle sports world and noticed a trend of women like her struggling with certain aspects of the sport. 
 
From there, she realized that she could be a voice for the female experience in the water sports world, creating instructional DVDs, doing tours, and eventually starting a small company that would transform into her current venture, Mind Body Adventure. 
 
Links
Anna Levesque Website - Mind Body Adventure
Anna Levesque Facebook Page
Anna Levesque Instagram
Developing Mental Agility
Realizing You’re Not Alone
Anna learned that the number one fear and hesitation for starting paddling isn’t injuries. The biggest fear is looking bad or not being good enough. It’s important to remember if you’re starting something new, like paddle boarding, that we all start somewhere, and it will take preparation and building of confidence to get where you eventually want to be. 
Establish a Morning Ritual
It’s essential to start your day with mindfulness to get off on the right foot. For many, this is making sure you don’t immediately start scrolling through social media, watching the news or doing anything that will spike your stress response. 
Prioritizing Rest
Another important piece in setting up for mental agility is prioritizing your rest! If you can, shoot for getting 8 hours of sleep a night. It’s the basis for health and can really affect your performance and mental agility. 
Accept the Process
Where you are doesn’t define your self-worth. Even if you used to run marathons and you feel like you’re starting from scratch, it’s important to accept where you are and focus on where you want to be. Know that the process will take time, and you will have a better mindset. 
 
I really enjoyed this chat with Anna, and I hope you did too! If you’re interested in learning more about Anna and what she does, be sure to check out her website, Facebook page, and Instagram, or even sign up for her weekly newsletter! 

Fitness Challenges Suck. But Challenging Yourself is the Smartest Move You Can Make

Are they really worth the hype? Join me as we walk through the pros and cons of joining a 30 day challenge.  We’ll also cover tips for determining which 30-day challenge will truly challenge yourself in a way that is beneficial and worthwhile! 
 
30 day challenges have been growing wildly in popularity. Especially during all of the new-year buzz.  I feel like I am seeing 30 day challenges EVERYWHERE! 
 
Is a 30-Day Challenge Worth It? 
Challenges can be the sucky thing to do.  Challenging yourself though, can be a dream come true. It’s all in which kind you choose, how you approach it, and your level of flexibility. 
 
We see them all the time–the 30-day crunch challenge or the 30-day squat challenge.  In theory, it sounds so easy!  But, in reality, a lot of challenges are sold as broad reaching when they’re really not for everyone. 
 
Let’s take a look at the pros and cons…
 
Negatives of Challenges
Too Specific
Most challenges like the “30-day crunch challenge” only focus on one movement. Aside from the fact that crunches aren’t the most effective form of core movements, doing one movement constantly over a whole month can bring deficits to other parts of your fitness or body if you’re not properly training, stretching, or otherwise. 
Short Term Motivation
When you get your challenge started, it’s so exciting!  But, that motivation is bound to wane. Slip-ups will happen and the motivation can quickly turn into guilt, which isn’t really what health and fitness are all about.
Positives of Challenges
Kickstart
If you select the right challenge, it can serve as a great kickstart to future habits. For example, if you participate in a 30-day sugar-free challenge where you avoid any and all processed sugars, you will find yourself less motivated to eat those even after the challenge.
Appropriate Length for Results
30 days is plenty of time to see results.  Especially if you are choosing a challenge that focuses on mobility, weight loss with changes in eating, or mobility, you will definitely be able to feel or see results in this timeframe.
Excitement
A 30-day challenge is simply exciting! There’s just something about joining a challenge with your friends that can really bring some variety into your fitness routine.
 
Tips for Challenges
If you pick the right 30-day challenge, you’ll be able to experience all of the positives while minimizing the negatives. Here are some things to consider when selecting one that is right for you…
Pick One For YOU
Don’t just join a 30-day challenge because your office is doing one. Really consider what you want to focus on and what movements or objectives will best serve your body. 
Pick One That Shows Results
As mentioned above, 30-days is enough time to show results. Results can be incredibly motivating to take your challenge beyond that 30-day window and into your everyday life.  Select one where you will be able to quantifiably see, feel, or notice a difference.  
Look for Fun
There are so many challenges available out there: some that prepare you for a race, ride, or hike, some that challenge you physically and mentally, and even some that are virtual.  Shop around and find one that you feel would be incredibly fun. 

Part 2: How to Stay on the Fitness Track when Life gets Messy!

The new year comes hand in hand with new goals, but what stops us? What keeps us from achieving our goals? Well, there are two things, actually: getting going and then keeping going. In part one of this two-part series, I shared how to get things going when you set a goal.
 
This week on the Fit is Freedom Podcast, part 2 is all about how to stay on track once you’ve gotten started! These five tips for staying on track will be sure to help you reach your goals and maintain them indefinitely!