Fit is Freedom with Kelly Howard

Part 1: How to Get on Track with Your Fitness - for Life!

In this two-part series on the Fit is Freedom Podcast, I’m going to be addressing how to both get on track and stay on track with your health and fitness resolution goals! In this particular episode, I’m going to be focusing on getting on track. A solid foundation is key for truly holding those resolutions and aspirations. What people need most is consistency, and that’s what we’re here to talk about. 
 
2023 is HERE, and so are all of the dreams, ambitions, and New Year’s resolutions! We all know how it goes. January rolls around, and people are pouring into the gyms in droves. But, when it gets to about mid-February, most have already lost their motivation and drive.

Why 12 Weeks is the Magic Number for Fitness Consistency

12 weeks is the magic number for fitness consistency. Trust me on this one and take the leap! A few months ago, I sent a text out to some of my clients. I asked them questions like, “What am I missing?” and “What more do you need from me?” From this thread of texts, the 12-Week Accelerator Program was born! In recent weeks, I’ve been getting a lot of questions about the program.
 
What is it? How does it work? Well, on this episode of the Fit is Freedom Podcast, I’m going to be outlining all the basics of the program and sharing anything you need to know before signing up!

December can be a Month of Fitness Fun!

In this episode of the Fit is Freedom Podcast, I’m going to be sharing a new perspective on what December can look like and how it can set you up for a strong January through a fun finish. With January being the starting line for everyone’s hopes, dreams, and aspirations, December is often seen as the opportunity to simply coast into the finish line. For many, it’s the time to slow down and let routines and goals slip in the name of “New Year, New Me.” What if your December didn’t have to look that way? Finishing Strong with a Fun DecemberYes, January is often seen as a fresh start. Many people love this month and how it brings promises of new beginnings. But what if you didn’t have to keep putting off your new, improved, or more fit you? What if you embraced December with all of its hectic schedules, mile-high to-do lists, and time with family and friends? What if you used this unique month to your advantage?Find FunFitness can and should be fun! Dedicate the month of December to find new and fun things to try before setting all of your resolutions and goals.There are plenty of fun activities you can find for this time of year. Turkey trots, skiing, indoor swimming parks for the family, hiking, indoor climbing gyms, and so much more.You could try new things on your own or with your loved ones. You could set a goal to carve time to do three fit-related activities per week or try two completely new ones this month.Think of December as a time to explore and make fitness fun. If you find things you love, you’re going to make your fitness more sustainable and set you up for a more successful January. Find TimeYes, you can think of December as this secret month to discover more fun! However, we can’t ignore the fact that December may also be a very busy month for most people! Even in the busiest of times, we can find some wiggle room, and December is no exception! Make a PlanOne of the best ways to find time for fun is to pencil it in! As you’re heading into the crazy month, take a glance at your calendar. Find some days in the week when you can plan these activities or squeeze in a new Youtube workout and write it out. If you plan for it, you’re more likely to commit to it! Look for Time WastersIf you are looking at your schedule and feel like there is no time, start searching for your time wasters. Do you notice any unnecessary scrolling at night? On weekends, does it take you 30 minutes of snoozing before popping out of bed? Carve out small pockets of time and start weaving in some fun fitness! Once you see you can do it, you’ll do it even more! 

Six First-Aid Add-ons for Outdoor Adventure

On this episode of the Fit is Freedom Podcast, I’m going to share some of my most cherished first aid kit add-ons. From sore feet to alleviating aches and pains, there are several items that could help on your next outdoor adventure.Most people understand the importance of being prepared for injuries and having the right supplies. Whether it’s a backpacking trip, kayaking or a simple hike, you’ll likely remember to bring along the first aid kit.  Most first aid kits, however, only focus on fixing wounds and injuries. First Aid Essentials for Aches and PainsIt goes without saying, I am no doctor!  I always advise everyone to consult with their doctors when it comes to health.  While I do not have medical credentials, I have had years and years of experience going on various adventures–hiking, biking, kayaking, and more. I wanted to take a moment and share some items that have helped me keep my adventures going.  They help me enjoy my adventures more, and feel better when I need it.Of course, you should always pack a first aid kit with all of the essentials for helping in emergency situations. Sometimes though, you might find yourself on a hike where you’re simply uncomfortable. You don’t exactly need medication, but you could use a quick remedy to ease discomfort. Here are some items that I’ve found myself packing for my next retreat that do just that…MoleskinWhen I’m hiking, Moleskin is a lifesaver! When the inevitable blister sneaks up on you or one of your friends, you’ll be so glad that you popped some in your pack. Biofreeze Roll OnFor general aches and pains.  I have a couple of things I pack, but a Biofreeze Roll-On is a great way to temporarily relieve pain and get me through the hike or adventure. CBDI’ve lately discovered the helping properties of CBD while adventuring outdoors. While some people use it for anxiety relief, it’s also becoming more and more popular amongst hikers for its anti-inflammatory properties and pain relief. Foot RubzMaybe blisters aren’t what is plaguing your feet.  Maybe it’s soreness and tightness from walking long distances.  If that’s the case, my go-to is a Foot Rubz. These spikey balls look like the opposite of what you’d want, but I absolutely love them and don’t leave for an adventure without them.Compression SocksAnother way to help make your feet and lower legs more comfortable is compression socks. I have a pair from several years back that I absolutely love.Trigger BallsIf you’re feeling aches and pains in your back from carrying your pack for long amounts of time, you could consider packing trigger balls. Personally, I prefer to put two in a sack and use them as a personal masseuse, but just one can also get the job done and relieve some of the tension and tightness.Red Light TherapyRecently, I’ve been utilizing red light therapy as another way to relieve discomfort. There are devices at all price points.The Ready StateMy final piece of advice to prepare for the aches and pains that come with challenging your body is to explore and join The Ready State. Discomfort and soreness come with the territory of being adventurous outside. This website literally has an area where you can pinpoint your discomfort, and it offers suggestions for alleviating them. It’s seriously a game-changer! 

Saying Yes to Adventure When You Should (probably) Say No

Episode SummaryOn this episode of the Fit is Freedom Podcast, I’m going to be discussing the importance of little moments and how simply saying “yes” when you normally would say “no” has the potential to transform your future! Have you ever experienced a trajectory change? A moment in time where you’re trying something new or experiencing something unexpected that completely alters your life for the better? We’ll be discussing these potentially pivotal moments in this episode and how you can use them to your advantage. Charlie's BunionI was on a small kayaking trip when a friend reached out. He asked if I would join him on a hike. At first, my mind immediately thought no. I wasn’t prepared. I had some gear, but no day pack or anything to help me with hiking since I was packed for a kayaking adventure. But, when I heard it was Charlie’s Bunion, a place I had been wanting to explore, I hesitantly said yes. While I probably should’ve said no, I ended up having the time of my life. It was a trajectory-changing experience!The ChoiceThroughout life, we will all be faced with small, trajectory-changing decisions. At first, we may not even realize what it is! Like my adventure to Charlie’s Bunion, I’ve realized that there have been many moments in my life where I should’ve said no, but went for it. Of course, we should always use common sense. I would never suggest doing something irresponsible or something you’re not completely trained for. I would suggest simply being on the lookout. Notice when new choices come up. If you feel like it’s not something you’d normally do, but there aren’t any inherent risks, it may be worth thinking through a little more.The DecisionOnce you notice that you are being presented with a choice to try something new or slightly out of your typical realm, try saying, “Yes!” There was a client of mine who joined a group training for a big bike race. Immediately, she made it clear that she wasn’t good at biking and that she was only there to support a friend. When I challenged her to give it a try, noting that she wouldn’t regret it, she not only DID IT, but she crossed the finish line with a gleaming smile! The OutcomeJust as my former client found a new love for biking that she would have never known, there’s no telling what all could be out there waiting for you. Saying “yes” to getting out of your comfort zone and trying something new can be scary. Your brain may want to say “no”, but the outcome could be something that you never would’ve expected.

Do You Need to Change What You’re Doing for your Fitness?

Join me on this episode of the Fit is Freedom Podcast as we take a deep dive into understanding why we plateau in our fitness journey and how to keep it afloat!  Your fitness journey is more like sailing than you would think. You get all excited about your journey, hop on board and start sailing away happily. Next thing you know, your momentum is slowing and you aren’t quite sure what to do. Instead of just jumping ship and giving up, it’s important to figure out what’s going on with your boat, learn to make some slight course corrections on the way, and you’ll be back to smooth sailing in no time! The Pattern of Your Fitness JourneyFrom my years of experience with my own fitness journey and helping others navigate theirs, I’ve been noticing a particular pattern that arises whenever someone is ready to start a new journey or reach a new weight loss or fitness goal. I don’t know if it’s the leaves changing and the new season among us or if people are just ready for a change, but I’ve been having this conversation with friends and clients lately about how to get out of a plateau and whether or not they should try a completely new program or simply make adjustments. I figured I could share this pattern with you today and discuss my advice on how to handle the dreaded plateau. OptimismWhenever we make a goal or set out on a new journey in our health and fitness, it is more often than not greeted with optimism. Like getting on a sailboat to start your voyage across the sea, you’re filled with excitement, motivation, and a dash of anticipation. You’re ready for what is ahead, and you’re dedicated to the journey.Because of all these positive feelings and the “newness” of it all, people will also tend to see encouraging results coming their way. But, as time moves on, obstacles move in, and that’s where people enter the next stage of their journey. Valley of DespairAt one point or another, I notice that clients will eventually begin to plateau. Their body becomes used to the once new and exciting routine. They grow weary of the early morning wake ups or the numbers on the scale slowing and showing less progress. Known as the “Valley of Despair”, this is the moment in sailing when the sailor notices they’re getting off course or they see a storm ahead. When the Valley of Despair arises for those on their fitness journey, a decision must be made. The Decision: Course Correct or Jumping ShipThe final step in the process of getting through these plateaus is often reached with a decision. More often than not, people will see the slowing progress as a sign that it has completely stopped working altogether. For these people, they will choose to completely abandon ship. They will course correct so quickly and so hard that they essentially will start this entire process over.However, I want to challenge you all to think about these plateaus as a simple wind shift. With my sailing analogy, a sailor would approach this issue with a small course correction and get back on track, and we can do the same. Slowing in progress doesn’t mean that it’s the end of the world. It can mean that our bodies are ready for an adjustment. Maybe we need to mix up our workout routine and try something new on top of what we’ve been doing.  Maybe we can hire a coach to walk us through our journey so far. Maybe we can stop drinking soda except for the weekends.When you’re sailing, it’s never going to be a perfectly straight line to your end destination with beautiful weather for the whole journey. There will be storms. There will be times for course-correcting. But, if you stick with it, you’ll find yourself somewhere incredible, and that’s how I want you to think of your health and fitness journey. 

Anti-Aging at All Ages - Interview with Kristen Owens

Episode Summary“I feel better in my fifties than I did in my thirties.”On this episode of the Fit is Freedom Podcast, I am thrilled to chat with Kristen about the steps to take in order to age backwards.  We also go over some incredibly helpful tips and tricks on eating your best! This is the goal of Kristen Owens, a Holistic Nutritionist with over 2 decades in the health and wellness industrusty. She has dedicated her life to helping healthy women age backwards and feel the best they ever have with a focus on diet and lifestyle.Taking Your Health in Your Own HandsIt all started for Kristen Owens when she wasn’t feeling right in her early 20’s. Her doctor’s response? Drink some orange juice! Seriously?!This began her journey to learning about different approaches to medicine, health, and feeling her best. It all started when she made the decision to take her health into her own hands, and the rest is history! If you’re wanting to take your health into your own hands and start “aging backwards”, Kristen shares three main steps.Assess your HealthBefore doing anything, take a look inward. Assess your health. Have others assess your health and see where you are at in your wellness journey. This could include your stress levels, current diet, hormone levels, or anything in between. Seeking advice and assessing your health is the first step in understanding where you’re at and where you can go. Decide to CommitOnce you understand where your issues and health struggles lie, make the decision that you are willing to adjust your diet and your habits in order to change your life for the better. Making the decision to commit is crucial in the process!Make AdjustmentsEvery person is unique in their needs and challenges when it comes to their health and fitness journey. For some, they may need to prioritize their diet.  For others, they may need to get to the root cause of their poor eating by eliminating stressors. No matter what it is, make the necessary adjustments and you’ll start to see and feel the results. Kristen Owens shares one of the biggest adjustments that needs to be made in the standard American diet is adding 7-13 servings of fresh fruits and vegetables per day. Whether it’s spinach or cauliflower in your smoothie or more salads, a plant-focused diet is crucial in most women’s journey to aging backwards. If you’re already eating the right amount of fruits and veggies, you may want to consider going organic.  Or you can look into avoiding certain toxins like the “dirty dozen” to avoid your toxic load. There are so many different ways you can adjust your diet and lifestyle.  It’s important to figure out what you need! Links:Kristen Owens InstagramKristen Owens WebsiteEWG.org

Train to Age & Flourish - Interview with Joni Grant

Episode SummaryAge is just a number, and it has NOTHING to do with your ability to start your fitness journey! On this episode of the Fit is Freedom Podcast, I’m joined with the amazing author and fitness guru Joni Grant.  We discuss the importance of fitness as you age, what you should be training, and why you need to embrace the journey and love what you do. The excuse of “I’m too old to start” just doesn’t hold any water. Joni herself, an ACSM Certified Personal Trainer, Functional Aging Specialist, and Kettlebell Coach, didn’t even start thinking about improving her health and doing something about her aging until she was 58 years old! Since then, she has competed in powerlifting meets, learned to parkour, become a kettlebell master, and written her book, Train to Age. If You’re Losing It, You Need to Train ItWe can’t simply walk our way to better health if we’re losing muscle mass as we age. It’s important to find ways to incorporate strength training, endurance, and everything in between to keep up your fitness.Take note of your body. If you’re realizing something is a struggle, it more than likely means that you’ll need to train that particular part. For example, if you’re slow to get out of the chair, build your lower body. It’s amazing what we can improve by targeting our weaknesses and making them strong, no matter our age! Train for What You Want to DoNot only should you train if you’re noticing a weakness, you should also focus your training for what you want to do in life. Joni has trained clients with a wide variety of aspirations and goals. Her clients have goals ranging from simply wanting to pick up a grandchild or being able to easily get out of a chair, to climbing Machu Picchu.  Have a goal in mind as a motivator!  LINKSJoni Grant Website and BlogJoni Grant InstagramJoni Grant’s book - Train to AgeJoni Grant Facebook GroupLiving Fit Workouts Find Things You LoveIt’s important to train in a variety of ways, but Joni Grant and I discuss the importance of finding ways to train that you actually enjoy! Hate strength training with free weights? Try a kettlebell! Hate running? Try hiking or riding the stationary bike! Improving your health doesn’t have to be a drag. If it’s not fun, it’s not sustainable.  Find something to love and you’ll start to see results that you love! How to Get StartedNo matter your age, the best time to start is NOW if you want to improve your health and fitness! Figuring out where to begin can be overwhelming, so here are the three top jumping off points according to Joni…Find a TrainerEspecially for the inexperienced or people who are a little rusty when it comes to working out, the best way to get started is to find a quality trainer that works for you. They can help you develop a customized plan.  They will guide you to building the muscle and mobility that you desire while teaching you the ropes of fitness. Take a ClassIf you can’t find a trainer you like or you’d prefer a more social setting, try taking a class! Local senior and civic centers will typically offer a variety of classes. Look for one that sounds interesting and just dive right in! Be Brave When you’re putting yourself out there, have courage. Be brave and take that first step towards a better life and a better you! 

A Completely NEW Way to Train for Your Fitness

Episode SummarySome people train so hard that they completely crash and burn out, but there is a better way! On this episode of the Fit is Freedom Podcast, I’m going to be sharing the best ways to prevent burnout through working backwards, being specific, and following the 3 phase rule of training! It happens all the time. People train for a big event, race, or adventure, dedicating so much time and effort into the process. Then, after the event, they completely drop the activity. Have you ever checked Facebook marketplace the day after a 150 mile bike race? You’d be amazed at the number of bikes listed for sale! Work BackwardsThe best way to prevent burnout after a big race or adventure is to work backwards! Start with the end in mind. Study the route, look for elevation gains, understand the season and the weather you’ll be in. More often than not, adventurers will train in the wrong conditions. Then, when race day comes, they are facing much bigger challenges than anticipated.The more prepared you are, the less likely you’ll be blind sided. You’ll know how to train, and you’ll feel better both mentally and physically for the big day of your race or adventure. 3 Phases of Training for an EventOnce you fully understand your event and what you’re getting yourself into, you can start training in a way that will get you ready. While there are countless planning guides available online, give yourself a solid 3 months of training.  This way you can have the time to personalize it to you and your specific needs. With these three months, I suggest each month being a certain phase as listed below…Phase 1: Preparation and FoundationOnce you’ve got a good understanding of your goal, it’s time to prepare your body! Start by listening to your body, noticing any discomforts, and getting them taken care of. I had a client once who got terrible rashes under her arms from her workout clothes. She changed her sports bra, and it completely fixed the issue! While this may not seem like a big deal now, if you don’t fix these things in the beginning of your training, it will only perpetuate and keep getting worse. By preparing your body and laying a solid fitness foundation, you’ll be ready to ramp up your fitness in phase 2.Phase 2: Get Moving and BuildingThe first month is all about listening to your body. Essentially, it’s your warm up! Phase two is where the magic happens! Take into consideration all that you’ve learned about your race or adventure and try to prepare for the worst. Add more weight to your backpack than you would need. Run intervals to get your heart pumping even more. Build your stamina, strength, and endurance during phase 2 so that the actual event feels like a walk in the park. Phase 3: Slow it DownI think of phase 3 of your training as the end of a rollercoaster. You’ve still got speed. There might be another loop or another hill, but then it eases back into the loading spot gently. That’s how the last month of your training should be. 3-4 weeks out from your event, your training should be at its peak, but by the 2 week out mark, you should start tapering back. Your body should feel ready, and you should reward it by taking some time to recover and mentally prepare for the event that is quickly approaching. Final ThoughtsTaking your time, knowing your race, and listening to your body will greatly help in preventing that end of race burnout. You want to think of being the tortoise and never the hare when it comes to your fitness and adventure journey. Making it a more sustainable goal will keep you loving your activities for years to come! 

You’re Invited to the FUN~40 Fitness Group!

Episode SummaryThe FUN40 came from a few different ideas. The first came from my friend as she explained the 75HARD book.  She was super excited about finishing it, with good reason. Learn More and Buy the 75HARD Book Here The second inspiration for the FUN40 was when I was reminded of a “challenge” we did in the group years ago. I think we called it the “Fit and Fun” challenge.  Everyday, we had to do something for fitness and something for fun, and they could be the same thing.As challenges go, we learned something we didn’t expect; scheduling something fun every day was more effort than expected.There was a third spark of inspiration as I listened to all the 75HARD rules. I remembered that I don’t really like rules. In fact, at this point in life, suggestions are great, but rules rankle!Below you’ll find a rough outline of the FUN 40.  Make sure you RSVP, and we’ll go over all the suggestions, how to have them work best for you, and how to play the game.Before you say, “this sounds great, but I’m going to be traveling,” don’t worry. Rules can be bent and fun activities while traveling should be easy. High-level 75HARD rules2 - 45 minute workouts per dayFollow a dietNo alcoholNo cheat daysDrink one gallon of water dailyTake a photo of yourself dailyRead 10 minutes per day FUN 40 SuggestionsDo something fun each weekTake a photo at the beginning and the endEat mindfully - what, when, and how you eatSkip the desserts, sweets, sodas and adult drinksDrink water based on your weight and activity levelTake time to journal/meditate/pray/read daily - that fits your beliefsWorkout 20++ minutes daily (with a minimum of 10 minutes of mobility, yoga or stretching) Join the accountability group and get ready for a little friendly competition 😇Take a day each week to rest, relax, recharge and renew.This is all.Learn More and Register to Join Us Here What Results Can You Expect?Based on past challenges I’ve led, such as Sugar Freedom and Fit & Fun: You’ll lose weight, probably 1-2 pounds a week. You’ll sleep better Stress levels will dropYou’ll make new friends Plus, you will have started on habits that can change your life for the good. Is There a Catch?There’s only one hard and fast rule :) You need to schedule something fun to do every week; bonus points for more than one fun activity in a week.Bonus - your small accountability group will result in BFFs, best fitness friends!  Join!Want to join us? RSVP here.Am I too Late?!If you’re finding this after we have already started? No problem. Register anyway, because this is one we’ll do again and again. We all want more Fit & Fun in our lives.