Fit is Freedom with Kelly Howard
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On this episode of the Fit is Freedom Podcast, I am elated to be joined by Allison Jackson, author, podcaster, and health/wellness guru extraordinaire, who is going to walk us through how to handle health and wellness while struggling. She’s also going to leave us with her three big tips for wellness that are simple and easily-implementable! Have you ever wondered what happens to your health and fitness goals when your life is derailed? Typically, we set these aspirational goals when things are going well. We are able to plan and prioritize health and fitness when the waters are calm. But, the moment a storm arises, it can be easier for some to simply jump ship and forget about everything altogether. This doesn’t have to be the case! As a matter of fact, it may even be better for you to continue focusing on your health when life gets hard. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ All About Allison Jackson Allison Jackson is the founder of Allison Jackson Fitness and focuses on helping high performing women prioritize their health, nutrition, movement, and mindfulness. She is an author, the host of the Fit to Lean Podcast https://allison-jackson.mykajabi.com/podcast, a personal trainer, certified nutrition coach, yoga instructor, pro masters figure competitor, and certified in sound healing! Needless to say, she has a great deal of experience in a variety of health and wellness avenues! Important Links __ __ Health and Wellness While Struggling Allison shares how her family went through an especially challenging few months in which her husband was hospitalized multiple times, she lost her job, and she lost a close friend. In life, it’s inevitable that these moments arise where we feel we are at the bottom of the metaphorical barrel. Here are some of her takeaways from that challenging time… __ __ Instead of focusing on the bad that is going on, spend time looking for the helpers and blessings that will inevitably arise. No matter the storm, there are going to be people in your life who will step up, offer help and encouragement, and try their best to support you. The more you are looking for instances of positivity, the more you will see it coming your way. __ __ For some, they cope through mindfulness and journaling. For others, they need to shut themselves in their car and cry or scream. No matter what, it’s important to find a healthy outlet during your times of struggle. Find some other ways to release and get out of your head. __ __ If you are a high performing woman going through a challenging period, it’s important to listen to your body both with fitness and with eating. Maybe you typically wake up five days a week to workout, but you’re not sleeping due to anxiety or stress. Instead of pushing yourself past your limits, try adjusting and giving yourself grace. Instead of a big workout, you could simply wake up and walk or do some yoga. Keep your body moving, but also listen to what it is saying it needs. Similarly, listen to your hunger cues. Whether you are going through a hard time or not, Allison shares the importance of intuitive eating and not restricting anything from your diet. Try making adjustments through nutritional commitments. Some commitments could include: eating protein with every meal, eating 2 fruits a day, incorporating one veggie with each meal, and more. Find a commitment that works for you to make sure you are taking care of yourself. Allison’s 3 Big Tips for Wellness __ __ You wouldn’t leave the house naked, would you? Then, why would we wake with a start, diving into productivity before allowing our brain to get ready for the day? It’s so important for our health and wellness to take a few minutes in the mornings to meditate, reflect, journal, or do something that allows our brain to settle in and prepare for the day ahead. __ __ Vitamin D and movement are so important to our overall health, no matter what is going on in your life. Try and find some time everyday to be outside and move your body. __ __ As we age, protein becomes more and more important for our health and wellness. Aim to get a minimum of 30-40 grams of protein per meal. Bonus points go to those of you who can do this without distraction! Challenge yourself to eat your meals without any kind of screen or distraction, and you’ll be able to eat more intuitively! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Navigating your menopause journey can be scary. There are a lot of horror stories out there, and quite frankly, not a lot of research-backed information. Thankfully, we have Zora Benhamou joining us this week. Zora the Explorer, as I affectionately call her, is joining us this week on the Fit is Freedom Podcast to educate us more on how we can make the best of our inevitable menopause experience, biohacking our way to health and strength well beyond all of the big changes. All About Zora Zora Benhamou is a gerontologist and the host of the Hack My Age podcast https://hackmyage.com/podcast/, dedicating her life to educating and empowering women through the aging process. She was first inspired to learn more about aging through personal experience when her mother passed away at the young age of 57. After losing her mother, she learned that preventing your fate isn’t just genetics. As a matter of fact it’s only 20% genetics and 80% diet and lifestyle. It was a true lightbulb moment that led Zora to a career that she loves, helping others understand how to age gracefully and healthily. She not only has a passion for health and wellness but also adventure. Spending a large chunk of her life as an expat, she has traveled the world and lived in many different countries while speaking six different languages. Recently, she and her husband became empty nesters and embraced the nomadic lifestyle full time, living in a different country every 4-6 weeks! Important Links Zora Benhamou Website https://hackmyage.com/ Zora Benhamou Facebook https://www.facebook.com/HackMyAge/ Zora Benhamou Instagram https://www.instagram.com/hackmyage/ Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Post Menopause There is very little research done on older people, but there is even less research done on older women. Thus, there isn’t enough research on all of the changes women go through with menopause. There are, however, a few important things to keep in mind when going through menopause. First and foremost is a necessity to keep your bones strong. The statistics on survival rates after falls in older women is staggering. Osteoporosis is a big issue that can be helped with action, but it’s important to keep an eye on. While some used to suggest that women slow down once menopause occurred, the opposite is really true. To keep your muscles and bones strong, women need to keep moving while also getting adequate sleep. How to Stay Healthy Throughout the aging process, you want to stay as healthy as possible. Zora shares a few tips… __ __ Advice on HRT As previously stated, there is little research done on women and the effects of hormone therapy. While it used to be discussed in a negative light, there is new research on the horizon suggesting otherwise. Talk with your doctor, read new research and studies, and advocate for yourself and what you feel is best for your body during this time. Tips for Navigating Menopause __ __ Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Have you ever felt sandwiched between motherhood and being a caregiver for an elderly parent? If so, you are not alone! As a matter of fact, a staggering number of women find themselves in this very predicament at one point or another in their lives. It’s challenging to say the least. On this episode of the Fit is Freedom Podcast, I am thrilled to be joined by Laurie James, somatic relationship coach, author of Sandwiched https://www.laurieejames.com/book, and host of the “Confessions of a Free Bird https://www.laurieejames.com/podcast2” Podcast. She will be walking us through not only the struggles of those who are in the stage of being sandwiched, but also how somatic healing can change your life, the effects of long term stress, and more. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ All About Laurie James Laurie James is a somatic relationship coach, focusing on helping women transform their relationships with themselves, their pasts, and their experiences. She is the author of Sandwiched https://www.laurieejames.com/book, a “memoir of holding on and letting go,” and the host of the Confessions of a Freebird Podcast https://www.laurieejames.com/podcast2. Additionally, she offers courses https://www.laurieejames.com/courses that help women navigate dating in midlife. Important Links Laurie James Website https://www.laurieejames.com/ Laurie James Facebook https://www.facebook.com/laurie.james.79219754 Laurie James Instagram https://www.instagram.com/laurie.james/ What does it mean to be “sandwiched?” Being sandwiched is the experience many women face as they are raising children while caregiving for parents. It’s when they feel pulled in two opposing directions while also navigating life for themselves between the ages of 45-65. Personally, Laurie spent 14 years being sandwiched as she raised her children and cared for her parents. She experienced a great deal of burn out and heartache throughout this time, eventually resulting in the ending of her marriage. While her book https://www.laurieejames.com/book walks readers through navigating this trying time, her podcast https://www.laurieejames.com/podcast2 acts as the sequel. Confessions of a Freebird https://www.laurieejames.com/podcast2 focuses on her newfound freedom as she now refers to herself as a “freebird” instead of an “empty nester.” No longer feeling sandwiched, she has a newfound opportunity to make herself a priority again. All About Somatic Healing A big piece of Laurie’s work is helping others through somatic healing. Somatic healing is body and mind work that helps people process past experiences in order to move on and find more self love. For example, if a woman struggles with finding strong girl friendships because of a past experience that made her distrust her friends, it will stay with her until she processes it properly from her body (through movement) and mind (belief system). If you don’t process your experiences properly (whether they are big “T” or little “t” traumas, putting too much on your plate, or not getting out of your head), it will eventually catch up with you in a big way. Whether it’s a physical illness that lands you in the hospital or something less extreme, your body will make you stop if you don’t take the time to stop and process on your own! Action Tip The final piece of this episode of the Fit if Freedom Podcast is a wonderful exercise Laurie James walks us through! You WON’T want to miss it! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
In this episode, I will walk you through… __ __ Consider this episode of the Fit is Freedom Podcast as a PSA of sorts! With spring and warmer weather right around the corner, your hydration needs are about to shift. It’s crucial to both your health and your fitness to make sure you are hydrating properly! Hydration is so incredibly important and if you are in need of a refresher, motivator, or some tips on how to improve, you won’t want to miss this episode! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Hydration is Important I’m approaching this episode from personal experience. My partner had a scary run in with not hydrating properly that really brought my attention to the importance of staying hydrated no matter the weather. Now that we are heading into hotter weather, the chances of heat strokes are even higher! That means we need to be even more vigilant! Signs You Need More Hydration Lack of hydration can result in some serious illnesses and side effects. Ideally, you want to stay on top of your hydration so that you don’t experience any. However, it’s also important to know what to watch out for. Here are some signs that you need more water… __ __ Tips for Drinking More Water If you, like many other people, struggle with getting enough water and hydration each day, here are my favorite tips… __ __ If it’s nearby, you’re more likely to use it! So, if you have any type of water bottle, keep it close. But, I’ve learned that if you have a clear water bottle and you can physically see your progress, then you may be even more successful with that visual reminder. __ __ They’re not great for you. They’re not properly hydrating you, and you should simply prioritize water! __ __ Just because you’re skipping on the sugary drinks doesn’t mean that you can’t have any fun! Try herbal teas, sparkling waters, or even supplements and electrolytes to spice up your water routine. __ __ Did you know there are even apps that can help you track your water intake? So awesome! If you’re on your phone a good bit (like most of us), it may be motivating to keep up with your intake via an app. Thoughts on Electrolytes While I’m no expert on electrolytes, I have seen their benefits. Especially when working out for extended activities, you’re going to need more than just water. Everyone is different. We all have different tastes and preferences, but we also have different reactions to supplements and things like electrolytes. My biggest advice is to try out a variety of electrolytes and find one that works (and tastes) best for you! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Kelly and Kate Champion are joining forces again for another exciting K & K Chat! In this particular episode of the Fit is Freedom Podcast, they will be answering any and all of your questions about the Women’s Wellness Expo https://fitisfreedom.com/expo in Houston! All About the Women’s Wellness Expo in Houston The Idea One day, Kate was working out in her basement when a vision emerged so vividly that she had to stop the rower. She envisioned a wellness event where women could come together as a big community to learn new and exciting ways to move their bodies, improve their health, and strengthen their minds. During this vision, she knew she needed an accomplice, and Kelly was the first person she thought of! After that exciting day, Kelly and Kate got to work! After pouring hours into planning, the time is quickly approaching! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ The Details The Women’s Wellness Expo https://fitisfreedom.com/expo will be in Houston, TX on April 20! If you select to be a VIP, it will continue through April 21! There will be speakers and experts, small group breakout sessions, opportunities to try out new ways to move your body, and more! This expos is meant to be a full sensory, immersive event with both the mind and the body as the focus. The Flow The event will begin with a whole group speaker and then move into small group sessions. In the big room, you will find a variety of hands-on activities with opportunities for one-on-one interactions through strength training guidance, acupuncture, and more. While one group is rotating through all the stations in the big room, another group will be doing small breakout sessions. These sessions will address topics such as setting healthy boundaries, personal development, coaching, and more. During the lunch break, there will be an opportunity to be in the great outdoors at a local community garden! Action Tip If this expo peaks your interest, Kelly and Kate HIGHLY recommend putting your name on the list! https://fitisfreedom.com/expo Because the venue is smaller, the spots are very limited! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
In this episode of the Fit is Freedom Podcast, which is part two of my three-part series, I will be walking you through the Blue Zones True Vitality Test https://apps.bluezones.com/en/vitality/background. I will share my results and give my opinions on its quality and findings! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Ever since that Netflix documentary came out, I feel like everyone is talking about the Blue Zones! Of course, it’s very interesting, and as someone who values health and fitness, I’ve created a series of podcasts exploring more about the Blue Zones and how we can learn from their example. Blue Zones True Vitality Test What is it? The True Vitality Test https://apps.bluezones.com/en/vitality/background is a quick online quiz that will calculate your life expectancy, health expectancy, and even provide recommendations on how to increase both results. The quiz is based on the research of how people in the Blue Zones live and was created in collaboration with the University of Minnesota School of Public Health. A Walk Through In the podcast, I walk the listeners through each of the questions, answering them for myself. The quiz asks a variety of questions about not just my dietary habits but also my physical health, family history, overall happiness, friendships, and more. Results and Recommendations At the end of the quiz https://apps.bluezones.com/en/vitality/background, I am presented with a healthy life expectancy, life expectancy, and a potential life expectancy. I am also given advice like adding more whole grains and being more friendly in order to increase my life expectancy overall. Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Episode Summary On this episode of the Fit is Freedom Podcast, we are joined by my new friend, the incredible Philip Pape. As a physique engineer who focuses on strength training and evidence-based nutrition, he has dedicated his life to helping others optimize their metabolism and health without feeling restricted. In this episode, Philip and I will discuss a variety of health and fitness related topics that include… __ __ Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ All About Philip Pape Philip Pape is the host of the Wits and Weights Podcast https://www.witsandweights.com/podcast#gsc.tab=0, which is a top 25 nutrition podcast that centers around science-based strategies for all things health and fitness. Philip is a certified nutrition coach and a physique engineer who was inspired to help others through his personal fitness journey. __ __ Importance of Strength Training Despite what many may think, strength training is the path to fat loss. While the weight loss industry wants people to believe the numbers on the scale and the number of calories you consume are the most important thing, it’s just not true. Eating less calories than you burn may result in temporary weight loss, but it also can trigger your body to think it is in danger. This creates an endless cycle of plateaus, restrictive eating, and slowed metabolism. If you want to sustain a healthy way of life, you need to build muscle, which helps burn energy and fat. Not to mention, our muscles are meant to be challenged and used, so it’s important that we work them. Overcoming Resistance to Resistance There are so many reasons why people are resistant to strength training. Some may worry they’ll “bulk up,” while others may not enjoy it. No matter your reason, here are two main tips to move past your resistance to resistance training… H3 Find out WHY Evaluate why you are hesitant to try strength training. If it doesn’t sound fun, maybe you haven’t found the right type of gym or class that is fulfilling. If you don’t have time, start small. Find some videos online or tutorials to try in the comfort of your home. Once you figure out why you’re hesitant, you can work through that reason and find something that works for you. Gain Momentum As mentioned above, start small. With resistance training, results can come quickly. You can notice your strength building. You can feel a difference in your movements. Find a quick win to ramp up your motivation and keep your momentum going. Diets Aren’t One Size Fits All Diets are too rigid. If you can successfully follow them for the rest of your life, good for you! But the reality is that most of us can’t. And even if we could, we’re all different in our needs. When you’re eating, you shouldn’t feel restricted, guilty or unsatisfied. You need to find small ways to improve your eating habits in a way that is sustainable for you. For example, if you don’t have time to cook everyday, you’ll need to look for healthier options that are fast to obtain. Travel Tips for the Health Conscious Whether you’re out of town for 3 days or 3 weeks, it’s hard to stay healthy on the road. Here are three tips from Philip that can really make a big difference. Have a plan You know how long you will be gone and where you’re going. Use that to your advantage. Does your hotel have a gym? Is there a continental breakfast with good options? If not, should you pack some protein powder or shakes? Thinking through your trip will greatly increase your chances of making good, healthy choices. Focus on protein and fiber Eating perfectly isn’t realistic even when you’re not out of town. If you’re eating out a great deal or don’t have your typical foods, simply focus on higher protein options or options that provide a good source of fiber. Check menus If you know the restaurants you’ll be visiting, take a few minutes to check the menus beforehand. This can save a lot of time and prevent impulsive decisions. Supplements Protein When it comes to supplements and eating, protein is incredibly important when it comes to health and muscle building. Ideally, you want to eat one gram of protein for each pound of your goal weight. Deficiency If you’re thinking about supplements, some are taken because your body is lacking something and some are taken to increase performance. The supplements below are most commonly used because of a deficiency… __ __ Performance For performance enhancing supplements, Philip discusses the following… __ __ Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
This is the first episode in a three-part series that takes a deep dive into the Blue Zones. If you haven’t heard of the Blue Zones, they are particular regions around the world where people tend to live longer than average. Many researchers have studied these areas, and as someone who dedicates so much time to health and fitness, I find myself completely fascinated! Join me on this episode of the Fit is Freedom Podcast as I explore the big trends of how people in the Blue Zones live and share how we can use them as inspiration to improve our lives no matter where we live! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ 9 Steps to Emulate Blue Zones Most of us don’t live in the Blue Zones. As a matter of fact, some of us live in places that make it really hard to picture living in a Blue Zone. However, there are things we can do and small adjustments we can make to increase our similarities no matter where we are. __ Movement __ Most of the Blue Zone areas have elevation variations. If you live somewhere with a variety of elevations, use that to your advantage with your movements. If you don’t, then simply incorporate more intentional movement into your life. It’s important to move with purpose and keep moving, so try that no matter where you are. __ Purpose __ It’s also incredibly important to have a purpose. There are a variety of ways to feel fulfilled, whether that is taking care of others, volunteering, or working at a job that “fills your cup.” No matter what it is, try to find something to give your life more purpose and meaning. __ Wind Down __ Take time to slow down. Whether that’s meditating or going on a walk, find ways that help you to feel relaxed and lower your worries and stresses. __ Listening __ I don’t mean in the literal sense. When I say listening, I mean listening to your body’s natural cues. People in the Blue Zones know how to listen to their bodies and stop eating when they’re full. __ Plant-Based __ Most people assume that the people in the Blue Zones all have similar diets. That’s not entirely true. However, it is true that the majority of their diets consist of plant-based foods. So, if you want to emulate the people in the Blue Zones, look for ways to increase the plant-based items in your own diet. __ Wine __ This one is a bit controversial. Depending on your beliefs, ability to handle alcohol, and more, wine may not be a best fit for you, but it was something that was found in all the Blue Zones. Personally, I think the wine drinking had more to do with community and a sense of belonging to a group than the actual beverage. __ Belonging __ Speaking of belonging, people in these zones had a sense of belonging. For most, that was centered around a particular faith or higher power that gave their life meaning beyond this life on earth. __ Family First __ In the U.S., this priority seems to be shifting a bit, but the people in the Blue Zones typically put their families first. In the United States, so many people move away from their families for work and other big opportunities, which can make it a little more challenging to be more family-centric like the people in the zones. __ Being Selective __ Lastly, it’s important to have the right tribe. Have you ever heard people say you are the sum of the people you surround yourself with? Well, this seems to hold some weight. Be intentional with who you spend your time with and make sure that they have similar values and goals. Three Suggestions to Get Started If you want to be more like the people in the Blue Zones, you can’t just magically change your life to match all of the items above. Here are three suggestions I have for you to start shifting your life in the right direction… __ __ Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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 https://drpeggymalone.com/ Dr. Peggy Facebook Page https://www.facebook.com/DoctorPeggyMalone/ Dr. Peggy Instagram https://www.instagram.com/drpeggymalone/ Dr. Peggy Podcast https://drpeggymalone.com/podcast/ Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ 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. __ __ Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ __ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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 __ __ Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ 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… __ __ 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. __ __ 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… __ __ __ Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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 https://silveredgefitness.com/about/ Kevin English Podcast https://silveredgefitness.com/podcast/ Kevin English Facebook Page https://www.facebook.com/kevin.english.1675275 Kevin English Instagram https://www.instagram.com/thesilver_edge/ Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ 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. __ __ Now, bring this all forward. __ __ Take action. __ __ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ We’ll also be touching on... __ __ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ 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… __ __ 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! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
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! https://learn.fitisfreedom.com/book-page/ 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: __ __ 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 Website http://joejacobi.com/ Joe Jacobi Instagram https://www.instagram.com/joe_jacobi/ Joe Jacobi Twitter https://twitter.com/joejacobi Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Episode Summary This week we're diving deeper and following up on last week's episode about how to make a workout plan that works for YOU, by looking at the things preventing you from sticking to your workout plan. Can I ask you a question? Do you need more motivation to change a bad habit or to add a good practice? What would help you make the difference? If you've followed me for any time, you know I'm big on writing out your workout schedule every week; if it's not written down, it's not real. The truth is, this is what I do because it's been what I do for a very long time. It's a habit for me, so it's easy. If creating a weekly schedule for your workouts feels a little daunting or you feel like you are making something up, something you won't be able to stick to it, you’re in the right place. Thanks for being here! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Let’s talk about the three most significant areas people get stuck, why this happens, and quick ways to turn it around! Stuck #1 You need knowledge but not too much. When someone is creating a workout plan, almost always the first thing they do is "just a little research," which will lead you down a black rabbit hole that never ends. Then you realize you've spent all the time you were going to use to workout that day doing research instead, and you have so much information you don't know where to begin. It's like death by a thousand cuts. Start small. Try a site like www.DareBee.com http://www.darebee.com for bodyweight exercises; for stretching and simple yoga moves, try www.tummee.com http://www.tummee.com, throw in some walking or e cardio. Done. Stuck #2 Habits that aren't working to your benefit. Think about the habits you have that hold you back. What needs to shift, what needs to change? Listen to episode 76 with Lorrie Mickelson https://fitisfreedom.com/episode-076-the-simple-care-approach-to-habits-interview-with-lorrie-mickelson/, or episode 06, all about Training Your Brain to be your ally https://fitisfreedom.com/episode-064-train-your-brain-to-be-your-best-ally/. Remember, there are two types of habits, the ones you want to remove and the ones you want to add. You need to focus on both! And then make it a priority. Stuck #3 No consistent action Consistent action is what makes everything work. If it's scheduled, the possibility of you actually taking action so much higher, so much more significant, right? Even if the action you take seems so infinitely small, the smallest step will always lead to the next step and the one after that. Just start small. Life gets crazy. Sometimes we just say "to hell with it" and quit for a while. And when you fall off the bandwagon. Bad habits creep in, or you toss your workout plan. Life happens, and all we can do is start again. Take a deep breath, tell yourself it's ok, and then get back out there. Our health is a long game, and we're here to feel great and have fun. Thanks for being here! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
This week’s Fit is Freedom Podcast is all about YOU! We’re going to be diving into how to make a very specific workout and fitness plan that is tailor made to you! Whether you want to achieve a certain level of fitness or have a specific goal in mind, you can find something that works for you. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ While we’ll dive into all areas of tailoring your workout to your fitness goals, there are three things that everyone will need. And these three things are… __ __ Join me as I dive into all of the ways that you can think deeply about your goals and aspirations, and make a plan that is a perfect fit for you and your lifestyle! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
This week on the Fit is Freedom Podcast, we’re going to discuss that pesky little voice in our heads. You know...the one that can keep us from achieving our dreams and reaching our goals. I'm talking about overcoming self doubt. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ If I could change one thing about everyone, it would be this! That voice that says, What if I can’t keep up? Or What if I hold others back? It actually ends up holding us up and keeping us from trying new things and putting ourselves out there. Among other things, we’ll be discussing some ways to overcome self doubt through some of the following… __ __ If you’ve ever experienced the nuisance of self doubt, this is the motivating episode for you! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
With the Fit is Freedom program, what can you really accomplish in just 8 short weeks? Well, you’d be surprised! Today on the Fit is Freedom podcast, we are joined by my good friend and client Jenny Fitzpatrick. Jenny is an adventurous, cancer surviving super mom who could’ve let life’s obstacles get in her way! Join me as I interview Jenny about her personal story and experience with Fit is Freedom! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Among other things, we share the importance of... __ __ Get some motivation, give this a listen, and you never know where you may be 8 weeks from today! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
On this episode of the Fit is Freedom Podcast, I am re-joined by the amazing Monica Reinagel to share a new and exciting fitness approach to the impending holiday season! Join us as we share our plan to approach this season in a way that allows us to enjoy it and indulge in all of the fun and treats without overdoing it! Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward We’ve all heard of the Sunday scaries. It’s that little bit of dread and stress that you feel preparing for the week ahead. But have you heard of the holiday scaries? Well, maybe it’s because I just made it up! In all seriousness, so many of us get the holiday scaries when we start to worry about the stress of all the food and drink to come. The overindulgence of the season makes so many of us feel like we have to overcompensate when January hits. We feel this pressure to do all of these New Year’s resolutions because we’ve gone way overboard from the first sight of Halloween candy to the final holiday cookie. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ All About Monica Monica is a trained nutritionist, author, and host of two amazing podcasts (Nutrition Diva https://changeacademypodcast.com/ and Change Academy https://changeacademypodcast.com/) who dedicates her life to helping and coaching others to lead healthier lives. __ __ 30-Day Nutrition Upgrade https://kelly6--healthcoaching.thrivecart.com/30-day-nutrition-upgrade-live/ Kelly and Monica are joining forces to offer their listeners a 30-day nutrition upgrade https://kelly6--healthcoaching.thrivecart.com/30-day-nutrition-upgrade-live/ to combat that out-of-control feeling so many of us have with the holiday season quickly approaching! What is it? The program is a 30-day program https://kelly6--healthcoaching.thrivecart.com/30-day-nutrition-upgrade-live/ that focuses on progress and accountability. There is a group element that comes with special access to a Facebook group and special Zoom meetings for support with others participating.. You also have access to a special tool (Monica’s App) that allows you to keep track of your choices without feeling completely bogged down, offering just enough structure to hold on to your healthy habits! What is the main goal? The main goal of this program is to bring awareness to your choices during this thirty-day time period in hopes of continuing it through the holidays. It offers support and a touch of accountability in a way that is user-friendly. How will it work? There will be an initial Zoom meeting for a 30-day kickoff! After the kickoff, participants will utilize the App to learn their health “grade” based on their choices throughout this time, aspiring for a particular average instead of having to count every single calorie. Participants will also frequent the Facebook group to share their struggles and successes, learning from each other along the journey. Why? There are so many reasons why someone would want to join in on this adventure! First and foremost, it will help you stay accountable heading into the holidays. Secondly, surrounding yourself with a community of others who are aspiring for the same goal is a great motivator! Lastly, participating will help you appreciate your choices and learn that there’s a big difference between indulgence and overindulgence. The goal is to learn your limits ahead of this season so that you can truly enjoy them guilt-free! Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Episode Summary This week on the Fit is Freedom Podcast, I’m sharing an episode from another podcast where I was interviewed! Listen to my mini crash course on fitness consistency, or read the show notes below! Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward Show Notes from Living Big Mindfully podcast interview In today’s episode of Living Big Mindfully, I chatted with Kelly Howard. Kelly is the Fitness Consistency Expert with a Touch of Adventure, podcaster, author, and adventurer who believes that when we feel strong, confident, and empowered, we can do anything! Need a mini crash course in consistency? Kelly’s got you covered… everything from starting small, getting unstuck, to staying motivated for the long haul. Then we take a deep dive into the importance of living well, creating a sustainable health-span and using audacious adventures as a tool for lifelong learning, joy, and personal growth. Kelly talks about the importance of finding community and candidly shares some of her personal struggles. Make sure you stay tuned Kelly’s actionable tips, strategies, and sage advice to help you get moving! Remember, follow, review, & share the show - new episodes every Tuesday! Until next time... - Kate x Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Connect with Kate Champion Kate Champion Website https://www.katechampionauthor.com/ Kate Champion Author on Facebook https://www.facebook.com/katechampionauthor Kate Champion Living Big Mindfully Facebook Community https://www.facebook.com/profile.php?id=100080069696033 Kate Champion on Instagram https://www.instagram.com/katechampionauthor/ Kate Champion Podcast https://www.katechampionauthor.com/podcast Other helpful resources Back of the Pack Athlete Facebook Group https://www.facebook.com/groups/120829418591397 Book by Kate Champion: Never Too Late: Inspiration, Motivation, and Sage Advice from 7 Later-in-Life Athletes https://amzn.to/3OpDbFD Book by Kate Champion: You Are Limitless: Anxiety, Grief, Trauma, Addiction – 7 Inspiring Stories of Hope & Healing https://amzn.to/44rXVll Free Hiking Pocket Guide by Kate Champion https://www.katechampionauthor.com/freeguide Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
This week on the Fit is Freedom podcast, learn how to have the mindset of a champion to reach your fitness goals! Lesley McShane is on a mission to help women discover that everything they need to create an epic and healthy second half of life already lives inside them. As a podcaster, writer, author, and ACSM certified personal trainer, she wants us to prioritize our fitness and nutrition NOW to feel better and live happier, longer lives. Her podcast Redesigning Midlife is in the top 1% of global podcasts. She and her guests dive into the fact that it is never too late to feel amazing. Everything we need to create an epic and healthy second half of life already lives inside us. Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward More about Lesley McShane I loved interviewing Lesley! To me, there is nothing more encouraging than a midlife woman who is living life full out! I enjoyed following the breadcrumbs of Leslie’s life that have led her to where she is today: a first class fitness coach, a global podcaster, and a winner in cyclocross cycle racing. It’s always fun to see what makes people who they are (and so good at what they do)! In Leslie’s words… When I Was Little __ __ Today she is one the the most powerful fitness podcasters online, and she wins bike races! pops up! Every week I get questions from listeners and readers of my new book; FIT: Active & Ageless for Life! https://learn.fitisfreedom.com/book-page/ Questions about how to stay on top of your fitness mindset and what to do when negative thoughts pop up. Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward I’ve spent the last two decades helping women with their fitness consistency, and thus their fitness mindset, because I know how crucial these are to our long term health and wellness. Fitness Starts in Our Heads! When I talk about a fitness mindset, I mean believing in yourself, challenging yourself, always having something to look forward to, and most importantly making sure that negative thoughts don’t derail you and your dreams! Here are a few things to keep in mind: Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ What I Love __ __ Obviously what she loves is foundational to her being such a great coach and mentor. What She Shares on the Podcast __ __ Connect with Lesley McShane Lesley McShane Website https://lesleylmcshane.com/ Lesley McShane Instagram http://www.lesleylmcshane.com/instagram Redesigning Midlife Podcast https://podcasts.apple.com/podcast/id1549596974 You Deserve It: Goal Tracker, Planner & Journal https://www.amazon.com/You-Deserve-Notebook-Tracker-Planner/dp/B0B4BGBBJG The Friday Night Beer Blog! https://lesleylmcshane.com/blog/ Get the Steps to Prioritize Your Health - TODAY! https://lesleylmcshane.com/guide Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Learn how to have the right fitness mindset and squash the negative voice that pops up! Every week I get questions from listeners and readers of my new book; FIT: Active & Ageless for Life! https://learn.fitisfreedom.com/book-page/ Questions about how to stay on top of your fitness mindset and what to do when negative thoughts pop up. Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward I’ve spent the last two decades helping women with their fitness consistency, and thus their fitness mindset, because I know how crucial these are to our long term health and wellness. Fitness Starts in Our Heads! When I talk about a fitness mindset, I mean believing in yourself, challenging yourself, always having something to look forward to, and most importantly making sure that negative thoughts don’t derail you and your dreams! Here are a few things to keep in mind: Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Fitness is not just a Long Game, it’s a Life Game Falling behind on your workouts? Just restart. Everytime you miss a week, start again. Fitness is not a one-and-done option, it's something you do again and again. Challenge Yourself Have new new goals. Create something special to look forward to. Stretch past your comfort zone! When we stretch past our comfort zone we never go back to being the same person we were before. We have new ideas. We have new dreams. We have new FUN. Try New Things, Experience New Adventures Make a list of new experiences you’d like to try. Grab a friend or go alone but either way, make sure you start experiencing new things. It keeps us young and keeps our brains engaged! How Do You Stop the Negative Voice in Your Head? Drown it out with action, self-love and when you need to, move your attention. Think about something new, listen to a podcast that empowers you, read a book that engages your mind and imagination. Take action, keep moving and do things that you enjoy and love. Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Episode Summary Creating the right habits and routines could be your key to getting fit! On this week’s episode of the Fit is Freedom Podcast, we’re joined by Lorrie Mickelson, Wellness mentor, personal trainer, yoga, Pilates & meditation teacher and a self proclaimed habit guru. Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward More about Lorrie Mickelson With a master’s degree in Health and Physical Education and years of teaching, coaching and speaking, she most loves the opportunity to share her perspective on daily habits and routines. She passionately believes that they are stepping stones to a more fulfilling and purposeful life and loves to coach clients, class participants and anyone who will listen, on the value of exploring and implementing these healthy, life enhancing gems. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Connect with Lorrie Mickelson Lorrie Mickelson website https://lorriemickelson.com/ Lorrie Mickelson on Facebook https://www.facebook.com/groups/MeNowYears Lorrie Mickelson Habit Guru 365 Program https://lorriemickelson.vipmembervault.com/ Lorrie Mickelson Podcast https://lorriemickelson.com/habit-thrive-podcast/ Extra Support from Lorrie Mickelson Lorrie teaches online yoga, pilates and meditation classes and offers wellness courses, challenges and coaching through her monthly membership site “Habit Guru 365” at lorriemickelson.vipmembervault.com https://lorriemickelson.vipmembervault.com/. She can be reached at lorrie@lorriemickelson.com, and her website at www.lorriemickelson.com. https://lorriemickelson.com/ For more how-tos, live videos on postural exercises and discussion and sharing around all things habits for our health and happiness, join Lorrie’s awesome Women’s Wellness Community here https://www.facebook.com/groups/MeNowYears. Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Episode Summary On this week’s episode of the Fit is Freedom Podcast, learn how to get off the sidelines and take action towards your fitness goals with Lindsey House, dietitian & Personal Trainer turned accountability coach! Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward More About Lindsey House Lindsey always heard her clients saying “I know what to do, I just need to do it”, so she made it her personal mission to help individuals take action. While taking action, individuals get to see other exciting results, such as: __ __ Lindsey is honored to be invited on her clients personal health journeys & be part of the accountability dream team! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Connect with Lindsey Lindsey House on Facebook https://www.facebook.com/houselifestyles/ Lindsey House Website - Direction Not Perfection https://www.healthaccountabilitycoach.com/ Lindsey House Direction Not Perfection Podcast https://www.healthaccountabilitycoach.com/podcast-1 Lindsey House Direction Not Perfection YouTube Channel https://www.youtube.com/channel/UC6ITflsj-InW47ur8kBJLpg Extra Support & Accountability From Lindsey __ __ Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
On this episode of the Fit is Freedom Podcast, Stacey Crew will be joining me for a wonderful and important conversation about overall wellness. She is an author, radio host, and health coach who has dedicated her life to helping others with their personal transformations through mind, body, and kitchen. From organization and meal planning, to spending less time on our phones. We discuss all kinds of things that can help us reach our potential. Over the years, I’ve discovered that health and fitness isn’t just about working out and eating healthy. There’s so much more to our mental and physical well-being, and our guest this week on the Fit is Freedom Podcast is a testament to this! Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward All About Stacey Crew Stacey can do it all! She is the author of Mind, Body, Kitchen https://staceycrew.com/books/ and The Organized Mom https://www.amazon.com/Organized-Mom-Simplify-Life-Baby-ebook/dp/B0047DWNTW/ref=sr_1_1?crid=14CVDC647T6ZZ&keywords=the+organized+mom+book+stacey+crew&qid=1690219944&sprefix=the+organized+mom+book+stacey+crew%2Caps%2C88&sr=8-1, the host of the radio show “Practical Mindset https://staceycrew.com/radioshow/”, and a Certified Health Coach. Her journey into this amazing career started with her own personal transformation. It began with finding a passion for decluttering and organizing and realizing how impactful it was on her mental health and wellbeing. Later on she began running which made her realize that her diet needed some tweaking in order to be successful in her new endeavor. One thing led to another, and Stacey discovered how all of these things connected to a better her. It was at this point that she decided to help others make similar transformations with their lives. Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ All About Mind, Body, Kitchen https://staceycrew.com/books/ This book https://staceycrew.com/books/ stemmed from Stacey’s discovery that health and fitness requires a more holistic approach. Upon this discovery, she decided she wanted to help others experience their own personal transformations just as she did. Her goal with the book was to create a guide to simplify the complicated information out there in the world and get right to the results. As Stacey shares on her website https://staceycrew.com/books/, Mind, Body, Kitchen https://staceycrew.com/books/ is separated into three different parts. The parts focus on creating a healthier you, healthier kitchen, and healthier home. Important Links __ __ Easy Ways to Improve Your Mind, Body, and Kitchen Throughout the podcast, Stacey shares wisdom from her personal life, her books, and her radio show. Here are some ways she discussed that can help improve your mind, body, and kitchen! __ “A health plan is like a home remodel” __ In her book https://staceycrew.com/books/, Stacey shares that a health plan is like a home remodel. A lot of times, when people are renovating their homes, they uncover a lot of unaccounted for twists and turns. Let’s say a couple wants to redo their kitchen floors, but when they pull the floors, they find the subfloor rotting. So, what started as a simple task turns into something a bit more complex. With a health plan, it can be similar. Maybe you start your health journey on January 1 with a brand new gym membership. But, once you start going, you realize that you need to get more sleep or adjust your diet to have more energy. __ Think More Holistic __ Like the analogy above, we are complicated human beings. There’s so much that goes into our health and wellness, and it’s important to think about it in those terms. You’re not going to reach all of your goals simply by working out while eating Twinkies for every meal. You’re not going to reach your goals if you eat a balanced diet, but you sleep 5 hours each night and watch 5 hours of television a day. __ GO PACK __ A big part of health that Stacey shares about is the power of decluttering (the mind and the home). One amazingly simple tip is the GO PACK method for organizing, which stands for: group objects, purge, assign, contain, and keep it up! __ Eliminate Distractions __ Everyone is different and has different distractions in their lives. For some, it is their phones or the television. For Stacey, it was the news. It was creating so much worry and stress in her life that she realized her mental health needed her to take a break from it. Finding your distraction and eliminating (or limiting) it can really help your progress. Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
Are you ready to be inspired? I am absolutely inspired by this particular guest. Not only is she incredibly active, but she is also 81 years young and showing no signs of slowing down! Did I mention she’s my neighbor? On this episode of the Fit is Freedom Podcast, I am joined by my neighbor and good friend, Joanna, who is an absolute force of a human being! In the middle of the hot summer weather, she literally rode her bike to my house for the interview if that tells you anything! Join me as we learn all about Joanna, why she is so active, and her advice for us! Join our private Facebook Group! https://www.facebook.com/groups/kellyhoward About Joanna Joanna has been a mover her whole life. From horses to gymnastics, she has done it all from a very young age. She loved movement so much that she majored in physical education and went on to be the head of the dance program at the University of Houston for 21 years. Since her retirement in 1998, she has found even more fun and new ways to move through swimming, tai chi, biking, and more! Joanna’s Helpful Highlights As Joanna shared about her life, here are some helpful highlights… Keep Moving One big highlight from this conversation with Joanna is the importance of movement! Joanna is a very active 81-year-old and you can simply hear it in her voice! Find a variety of things you enjoy that keep you moving, and never let age deter you from trying something new! Get The fitness consistency book that will change your life! https://learn.fitisfreedom.com/book-page/ Lengthen Joanna also shared that she loves to find ways to stretch out, preventing herself from “being a bundle of nerves and tightness.” Finding gentle ways to lengthen your body daily can really help with your mobility for the long haul. Open the Door and See What’s There In this episode, we learn that Joanna isn’t necessarily a big planner. She likes to “open the door and see what’s there.” This means that she believes we are always changing. She encouraged us to pay attention to our bodies, see where we’re at today, and determine what we’re capable of. Our interests and abilities constantly change, and if we listen to our bodies, we’ll always be able to find new and different ways to keep our bodies challenged and moving. Schedule a FREE 15 minute discovery call with Kelly here! https://angeltigerfit-scheduling.as.me/15-minute-Discovery-Call
