Episodes
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The Secret Series - My Post-it Note Method for a Fun & Sustainable Routine
Hey there! In this episode, I'm sharing one of my favorite (and simplest!) tools to keep fitness fresh and enjoyable: the good old Post-it Note. I’ve been working out consistently for years, and even with my love for routine, there are times when I need a little spark to stay excited and motivated. That's where my “Post-it Note Fitness Plan” comes in.
Uninspired? Try this!
If you've been feeling a bit uninspired with your workouts or struggle to know where to start, this episode is for you. I’ll walk you through a three-level fitness plan I use with my clients and share practical tips to make fitness fun, adaptable, and sustainable at any level.
Key Takeaways:
Understand your starting point with this Simple Quiz and begin where you are—no more go-big-or-go-home approach!Tips on adding variety through mobility, cardio, and resistance that match your energy and goals.Why starting small and progressing gradually leads to long-term consistency (and avoids burnout).The benefits of resistance training, and how to incorporate bands, weights, or even Jazzercise to keep things light and fun.How to adapt your workout when life gets busy—fitness shouldn’t feel like a chore! -
Welcome to today's quick yet impactful episode, where Kelly Howard shares her top 5 fitness consistency hacks—perfect for anyone juggling a busy life but ready to stay committed to their health and wellness goals. Whether you’re starting fresh or looking to strengthen your current routine, these strategies will help you plan smarter, stay motivated, and finally build trust with yourself.
What You’ll Learn in This Episode:
Why Planning is Non-NegotiableWeekly plans and daily adjustments that set you up for success.Tips for planning workouts, meals, and even supplements.The Power of the 5-Minute RuleHow a simple promise of 5 minutes of movement can spark consistency.Build trust with yourself by doing what you say you’ll do.Feel the Feelings of SuccessThe secret to staying motivated by imagining how success feels.Rewire your brain and energize your workouts with positivity.Track Your Success (Even in 1 Minute)Why recording your wins—even small ones—keeps you on track.Quick tips for making tracking easy and sustainable.Find Accountability and CommunityWhy support systems matter and how to build your fitness tribe.Join Kelly’s Facebook group for a supportive, like-minded community. -
Episodes manquant?
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In this candid episode, Kelly shares her unexpected summer RV adventure and the lessons she learned along the way. From navigating tiny kitchens and limited cell service to reflecting on life’s challenges and the importance of consistency, Kelly opens up about her journey. She also delivers a heartfelt “love letter” to her listeners, emphasizing resilience, positivity, and embracing fitness as a way of life. Get ready for a peek at upcoming episodes focused on boundaries, imperfect action, community power, and the secrets to staying consistent.How I Fell Off the Podcast Wagon
Hey there, it's Kelly! If you didn't catch it, I spent this past summer on an RV adventure—a getaway that I thought would be a breezy little vacation. "No big deal," I told myself. I even packed my trusty microphone and laptop, convinced I’d record a few episodes while living life on the road. But oh, was I in for a wild, twisty ride! Forget your typical road trip playlist; my journey was full of unexpected moments that I'll share with you today. Spoiler: no intro music, no outro—just me, you, and a good chat.
Real talk. Three weeks ago, I was catching up with Jamie, one of our sharpest coaches and my dear friend. I said, "Jamie, I don’t know what happened. I stopped podcasting. After four years, I just...stopped." She laughed and said, "Kelly, you're human!" Even as a fitness advocate who preaches consistency, I had one of those "I'm done" moments. And guess what? It happens to all of us. That conversation was the push I needed to get back on track. Thanks, Jamie!
The "Great" Adventure
Let’s dive into my summer report, just like those back-to-school essays—“What I Did on My Summer Vacation.” Ready? Buckle up.
Picture this: December 2023. Houston’s heat was off the charts, and I was still in the city. By September, I looked at Phil (my husband) and said, "I am NEVER spending another summer in Houston. Not ever." While I envisioned a cute mountain cabin to escape the heat, Phil thought, "RV time!" Next thing I knew, we were proud owners of a 38-foot RV. It was big, old, and perfectly imperfect. I kept costs down because, well, who knew how this would go?
The journey kicked off with me driving our car behind the RV. Why? So I could steal some alone time, maybe catch up on calls and, of course, the dogs had to be with me—because yes, I'm that overprotective pet parent. Little did I know, we'd be in places so remote that phone calls were a pipe dream.
A lot of Thinking Time!What do you do when you’re on a 7,500-mile adventure with spotty cell service? You think. A lot. I thought about clients, motivation, community, and how many times we all start and restart things in life. Plus, I had a running (and hilarious) commentary in my head about how tiny my kitchen was and the epic struggle of using one pot for everything.
Cooking on a mini hot pad while hearing Phil shout, "No microwave at the same time!" became our summer soundtrack. I earned a C for my strength training efforts, but hey, bodyweight exercises kept me moving. By the end, yes, I’d lost some muscle mass, but I gained perspective and stories to last a lifetime.
A Love Letter to My Listeners Here's where things get a little sappy, but bear with me. This is for you: my listeners, clients, friends. Life is an adventure, and the stronger and healthier you feel, the bigger and better that adventure becomes.
Every day is a fresh start. Don’t let a missed workout or a tough week define you.Motivation is a mix of thoughts, feelings, and actions. It’s what shapes your reality.Consistency and small steps lead to major transformations. A tiny 1% change each day can mean a 100% shift in just 90 days.Positive thinking fuels dreams, while negative thinking saps your energy. Choose to believe in what's possible.Get the printable, full copy HERE: https://fitisfreedom.com/wp-content/uploads/2024/09/Thank-you-to-my-women.pdf
Staying Connected and Actionable Takeaways…Subscribe to Fit Tip Monday: https://kellyhoward.lpages.co/fit-tips-monday-list Sign up to receive weekly fitness tips and updates. Kelly assures listeners that the Fit Tip Monday will continue during the break.Follow on SocialFollow Kelly on social media to stay connected and updated on the RV adventure and get fitness tips! Get your printable copy of the Love Letter:https://fitisfreedom.com/wp-content/uploads/2024/09/Thank-you-to-my-women.pdf
Important LinksFit is Freedom WebsiteFit is Freedom PodcastKelly Howard FacebookKelly Howard Facebook GroupKelly Howard InstagramKelly Howard YouTubeWhat’s Next? A Peek at Upcoming Episodes
What’s coming up in this series? Here's a sneak peek:
Saying No to Say Yes: Why boundaries matter.Imperfect Action Beats Perfect Inaction: Get moving, even if it’s messy.Power of Possibilities: What 90 days of focus can achieve.Community Power: The support that changes everything.Kryptonite Awareness: Know your weaknesses and plan ahead.Consistency is STILL KEY: Why it’s essential and how to make it stick.If this episode hit home, I hope you’ll subscribe, leave a review (because they make me do a happy dance), or drop a comment on YouTube. Your feedback inspires me and keeps me going. And as always, remember: life is about fun, fitness, and freedom.
Thanks for spending this time with me—no outro music, just my heartfelt “thank you” for being here. See you next time!
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Episode Summary
Join us on the Fit is Freedom Podcast for a summer episode full of escapades: adventure, travel, and fitness! We explore the significance of taking a vacation, the excitement and challenges of RV travel, and how to maintain a healthy lifestyle while on the road. Kelly shares her personal journey and the upcoming summer plans that led to the decision to take a break from the podcast.
Get The fitness consistency book that will change your life!Taking a Summer BreakKelly announces a summer hiatus for the podcast, emphasizing the importance of creativity, high energy, and the need for a mental reset. She explains the decision to pause the podcast for two months to ensure quality content and to avoid scrambling for episodes during the break.The Backstory
Heat in Houston: Kelly recounts the overwhelming heat in Houston last summer and her declaration not to spend another summer there.RV Adventure: The spontaneous idea of buying an RV and planning a trip from Texas to Canada to escape the heat and visit family. Kelly shares her initial hesitation and eventual excitement about the adventure.Challenges of RV TravelFood: Managing healthy eating with a small refrigerator and limited cooking space, drawing parallels to her experience living on a sailboat.Sleep: The importance of maintaining good sleep hygiene even while traveling.Close Quarters: Adjusting to living in close quarters with her partner and two dogs.Social Connection: Finding ways to connect with others while on the road.Routine: Keeping up with her meditation, workouts, and journaling routine despite the challenges of travel.Traveling WellKelly discusses how her experience will contribute to creating resources for her SuperFIT Success System, focusing on travel tips for maintaining fitness and health on the go. She will document her journey and share insights on social media.
Staying Connected and Three Actionable Takeaways…Subscribe to Fit Tip Monday: https://kellyhoward.lpages.co/fit-tips-monday-list Sign up to receive weekly fitness tips and updates. Kelly assures listeners that the Fit Tip Monday will continue during the break.Follow on SocialFollow Kelly on social media to stay connected and updated on the RV adventure and get fitness tips! Take the Quiz at https://fitisfreedomvip.typeform.com/to/FesDMfdRIntroducing a curated podcast playlist featuring a new quiz tailored to match listeners' current fitness and health needs.Take the quiz now to receive your personalized podcast playlist!Important LinksFit is Freedom WebsiteFit is Freedom PodcastKelly Howard FacebookKelly Howard Facebook GroupKelly Howard InstagramKelly Howard YouTubeUpcoming ContentTeases new episodes and interviews with individuals who play for a living, set to be released after the summer break. Highlights include a jungle lodge owner in Costa Rica, the creator of the Kula Cloth, and a kayaking company owner.
Have a wonderful summer, and stay tuned for exciting new content when the podcast returns!
Schedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
This week on the Fit is Freedom Podcast, we’re going to be exploring something I haven’t really explored before…Alcohol.
With our Sugar Freedom program, we discuss avoiding alcohol because of the sugar content. But we’ve never really done a deep-dive on alcohol. Today we’ll discuss its effects on our life, and how it can impact our health and fitness.
I could think of no better person to walk us through this topic than Dr. Sherry Price! Through her podcast and platform, she dedicates her time and resources to helping women like herself break undesirable habits and replace them with new, more productive ones.
Get The fitness consistency book that will change your life!All About Dr. Sherry PriceBy trade, Dr. Sherry Price is a pharmacist with over 20+ years in the industry. During her career as a pharmacist, Dr. Price noticed that she was using alcohol in ways many adults do…as a pacifier.
It was her nightly ritual. 1-2 glasses of wine to wind down from a stressful day as a hardworking mother. But, she realized her life would be heading in the wrong direction if she kept this habit up. She didn’t feel her best in the mornings. She noticed her body started craving her nighttime treat once the clock hit 5.
Dr. Price never hit a “rock bottom”, and she never got in over her head to where it completely derailed her life. She simply realized that she didn’t like this habit any longer, and she wanted to make a change.
After lots of research and diving into the data on how to break a habit, Dr. Price did just that.
When she realized how life-changing it was to change her own habit, she decided that she wanted to leave the field of pharmacy and dedicate her life to helping others successfully improve their lives by changing their own habits!
Important LinksDr. Sherry Price WebsiteDr. Sherry Price FacebookHealth, Habits and Epic Living Facebook GroupDr. Sherry Price InstagramHealth, habits and Epic Living PodcastProgram with a FocusWhile this podcast focuses specifically on alcohol and Dr. Price’s personal journey, she has a program that helps her clients break and establish a wide variety of habits. Generally speaking, the following are her primary focus when working with someone new….
1. Observe your cues and triggersIt’s important to be observant. Be your own investigator. For Dr. Price, she noticed time was a big cue for her nighttime routine. For others, it may be a particular emotion, a physical place, a person, etc.
2. Rebrand your identityAs a wine connoisseur of sorts, Dr. Price viewed herself as a “wine drinker.” In order to break a habit, she needed to change her identity so she didn’t feel like she was being deprived of a big piece of herself.
3. Explore the emotional pieceAccording to Dr. Price, this is the big one! As mentioned above, some cues and triggers are often linked with particular emotions. For example, oftentimes busy moms can often feel guilt and shame for not knocking down their whole to-do list in a day. That feeling could trigger a coping mechanism that may not necessarily be the healthiest option for you. So, it’s important to work through the emotions that you are trying to manage on your own in order to kick a habit.
4. Try one thing at a timeNot every technique is right for everyone. Overcoming a habit such as alcohol can take some time. It’s important to try a variety of things and see what sticks and what doesn’t. But, instead of throwing all of your spaghetti at the wall to see if it sticks, throw one piece at a time.
5. Talk it outIt’s so important to talk about your habits in a way that doesn’t cause you shame. For some of Dr. Sherry’s clients, that is a one-on-one call with just her. For others, that may be joining her private group calls without your camera on. No matter how you do it, finding a safe place to talk about your struggles is crucial to kicking the habit altogether.
Negative Effects of AlcoholWhile everyone is different in their beliefs around alcohol and alcohol consumption, it is important to understand that drinking does come with some inherent risks. Some risks affect your body and its functioning while others will affect how gracefully you age…
Addictive drugHigh alert toxinIncreases cortisolCauses hormonal dysregulationIncrease estrogen levelsNeurologic side effectsDown regulate dopamineIncreases speed of agingDiscoloration of faceMitochondrial toxin Schedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
Join us on this episode of the Fit is Freedom Podcast as we learn common fitness mistakes made by women, why strength training is so crucial and tips on how to get started if you are a weight lifting newbie!
If you were to take a time machine back twenty years ago, all you would hear about in the women’s side of health and fitness would be cardio, cardio, cardio, diet, and cardio. For years, women have been fed misconceptions about how to obtain the ideal physique, feeling a reluctance to even touch a weight for fear of “bulking up”.
With more and more research out there and people like Tina Turrentine-Tepera advocating, the tides are turning. We are learning how crucial weight training is for not just women, but especially women who are aging.
Get The fitness consistency book that will change your life!All About Tina Turrentine-TeperaTina is a personal trainer, coach, and cofounder of Ageless Muscle. She dedicates her time to helping others reach their full athletic potential at any age. On top of her professional career, she has won two Pro Cards in Bikini Athletic and Figure divisions against women who were half her age. She not only talks the talk, but also walks the walk!
Important LinksTina Turrentine-Tepera WebsiteTina Turrentine-Tepera FacebookTina Turrentine-Tepera InstagramCommon Fitness Mistakes for WomenFear of bulkingWomen are afraid to look too “manly”. But, the fact of the matter is…We are simply built differently. We don’t have the same amount of testosterone as men. Our bodies are different, and lifting weights will actually tone us, not bulk us. Operating with this fear of bulking is a big mistake women make because it will affect their health as they age.
Too much cardioTina shares that anything over 45 minutes of cardio will start wreaking havoc on your body. It’s the point where your muscles will start to deteriorate and break down.
Too small of weightContinuing with the theme of “fear of bulking,” if women do start lifting weights, they will lift too lightly. As a general rule of thumb, if you can do 30 reps, it’s too light.
Fear of injuryAs with any exercise routine, there are going to be inherent risks of injury, especially as you age! But, who’s to say you won’t go out for a long run and twist an ankle? As with anything, it’s okay to be cautious. But it’s also important to not let it prevent you from being the best version of you.
When you are starting to lift weights, also make sure it’s under the guidance of a professional. It is important to understand posture and proper form in order to be successful.
Benefits of Strength TrainingImproved strengthLessened OsteopeniaImproved postureStronger mental toughnessConfidenceBurns more caloriesBurns more fatKicks up metabolismSchedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
In this very special episode of the Fit is Freedom Podcast, Dr. Krause is going to be walking us through my most recent blood results! She’ll talk through what the different items mean, where they should be, what we can do to improve them, and so much more!
Whenever we have our blood work done, no news is considered good news. If there’s nothing sticking out like a sore thumb, we just assume that everything is good to go. But, what if we looked at our blood work differently? What if we looked at it as a tool to optimize our health? Well, that’s exactly what Dr. Jannine Krause does for her clients.
Get The fitness consistency book that will change your life!All About Dr. KrauseDr. Jannine Krause has over 17 years of experience as a naturopathic doctor, but she is also an acupuncturist and the host of The Health Fix Podcast. She dedicates her time to helping women take control of their own aging process. She does this in a variety of ways, focusing on utilizing each client’s lab work to understand where they are, and help guide them to where they want to be.
Important LinksDr. Jannine Krause WebsiteDr. Jannine Krause FacebookDr. Jannine Krause InstagramDr. Jannine Krause PodcastWalking Through ResultsDr. Krause said it best, “if you’re listening to this podcast, you’re not trying to be normal. You’re trying to be exceptional.” Talk about a mind-blowing statement! And, how true it is!
Dr. Krause explains how every lab is different and how there are lots of variables that go into your results.
Throughout the episode, Dr. Krause goes through my lab work, line by line. She makes observations about my health and fitness decisions and lifestyles by analyzing my numbers. From Chloride to my AG ratio, she walks me through every line item in my lab just as she would do with a client.
Schedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
On this episode of the Fit is Freedom Podcast, I will walk you through some of my go-to and newly discovered supplements that have really moved the needle in my life. It will be a “Show and Tell” segment of sorts.
Being in the health and fitness arena, I find myself to be a bit of a research nerd! While I am by no means a doctor, I love to deep dive into all sorts of articles from the National Institute of Health, learning new ways to improve my health.
Of course, everyone is different, and it’s important to always consult your doctor before trying something new! However, I wanted to take some time today to share things that personally work for me in case you want to switch things up or give something new a try!
Get The fitness consistency book that will change your life!Show and Tell with KellyIt’s important to note that all of these supplements aren’t used daily. While some are, most are used in a supplemental way, meaning that I use them when I feel I need them.
SupplementsEmergen-C (immune +) - This is great for increasing immunity and great to have in the cabinet for those wintry months or cold seasons.Collagen Synthesis - I typically will take this a half an hour before a workout. Since taking this, I have noticed my pain dissipating.Sparkle Skin Boost - Another great pre-workout that I’ll throw into the mix occasionally.Creatine - I only use this when I am lifting weights to get the full benefits.Protein SourcesAs a vegetarian, I make sure to prioritize my protein intake since animal products typically have great sources of protein like eggs, meats, and cottage cheese. Here are some ways I include protein that’s vegetarian friendly…
Protein ClinicFava Bean TofuProtein BarsProtein Shake VitaminsThere are other ways I get nutrients and vitamins than what was listed above. As stated, I don’t do all of these everyday, but here are some other things I enjoy throwing into the mix when I want a little boost or feel like I’m not eating well enough to cover all my nutrient bases.
NovosAthletic GreensCalciumOmegasVitamin DVitamin KVitamin A Three Actionable TakeawaysIf you’re wanting to incorporate new supplements into your life, these are my top important things to remember….
1. Understand that knowledge is changing everyday
Twenty years ago, everyone was running away from fat in foods. People were worried about bulking up with too much protein. They were trying new “fad” diets every week. Now, research has come out with more and more evidence of the importance of protein, especially as you age. So, make sure that you are up-to-date on your research before trying something new!
2. Give yourself time
If you’re excited to try some of the things I listed above, don’t try them all at once! If you do this and have a negative reaction (stomach upset, etc), you’re never going to know exactly what caused it. That’s why you should try one thing at a time. Try it for several weeks and observe yourself. Once you notice the changes, either continue with it or discontinue it, and then try something else new.
3. Understand that everyone is different
For one person, a particular supplement may completely change their life. Then they recommend it to a friend and that friend can’t even keep it down. That may sound silly, but it happens all the time! Understand that your body is unique and treat it as such when you are trying new things!
Schedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
If you’ve been curious about giving yoga a try, or if you’ve been a little intimidated by the “sport”, you should definitely join me for this one!
As many of you may know, my mother was a yoga instructor for years and years. While it is a big part of my history, I hate to admit I don’t do it as often as I feel I should. Because of that, I thought it’d be great to have an expert on, giving us the ins and outs of yoga and how to get started!
The expert I’m referring to is Nancy Martch, owner of Jai Yoga in Houston. She’s not only an instructor, but also a yoga therapist who dedicates her time to helping clients strive to stay strong, resilient, and flexible for the rest of their lives.
Get The fitness consistency book that will change your life!All About NancyNancy Martch has been practicing yoga for over 25 years! She is the owner of Jai Yoga, and she is now a yoga therapist.
Her yoga journey began when she, as a passionate distance runner, was told by a doctor that she should not be running distance anymore. Instead of settling for that answer, Nancy sought out another doctor who instructed her to try yoga.
After several months of practicing, Nancy was a new and improved person. She was running without pain for the first time in a long time. This spark drove her to not only continue her personal practice, but to create a life around helping others transform their own lives through yoga.
Nancy Martch on Facebook
Nancy Martch on Instagram
Yoga TherapyYoga therapy is a therapeutic approach that looks at the client as a whole. It takes into account any chronic or acute injuries, diet, sleep, and more. It is a variety of practices in your yoga tool box that aims to bring out the best in others, whether that is more awareness, injury prevention, working through various struggles, and more.
Yoga Tool BoxWhen a yoga therapist is helping you become the best possible you, Nancy shares the approach is similar to a yoga tool box. You pull out various tools that each specific client needs to help them on their journey. Here are the main items in that tool box…
Day structureSleepExercise/MovementSupplementYoga Practice Three Actions Steps from Nancy1. Yoga is for Everyone
Nancy shared that she has clients of all ages, even some in their eighties and nineties! No matter where you are and what your “skill level”, there is a yoga class for anyone!
2. It’s a Practice
There’s a reason it’s called a yoga practice and not a yoga perfect. Take your time and understand that the journey is what’s most important.
3. Start Today
If you want to grow old, vibrant and strong, start today!
Schedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
This summer, we are getting super fit! We’re changing things up, trying new things, and kick starting our health and fitness!
If you’ve been around for a while, you know that I am all about making slow changes over time. I’m all about starting small and starting slow, creating consistency, and building a strong foundation to a fitter and healthier life!
But sometimes, you just need to mix it up!
I’ve had a lot of my listeners asking for more information about my new Superfit for Summer program, and this Episode of the Fit is Freedom does just that! I’ll walk you through why I’m flipping the script and spicing things up this summer!
Get The fitness consistency book that will change your life!SuperFIT For SummerWhat is it?SuperFIT for Summer is a program I’m hosting in which we will try a different aspect of fitness each week. We’ll take what you like and ignore the rest, finding things that really move the needle for you and your fitness journey!
In addition to challenging ourselves and trying new types of fitness, we’ll be throwing in a lighter version of our sugar freedom program, exploring fat loss versus muscle loss, and so much more!
Is it right for me?SuperFIT for Summer is right for you if you’ve found yourself in one (or all) of the following situations…
Growing bored of your routineNoticing the needle isn’t moving for you anymoreWanting something differentNeed a challenge (and some structure) for the summer monthsWant to join a fun group of go-getters!Three Actionable Takeaways…1. Get Excited
Trying new things and shaking out all of the cobwebs is exciting! Take some time to really think about how fun it will be to join a group of people who are looking forward to the same things.
2. Register at https://fitisfreedom.com/superfit-for-summer/
Once you’ve let the excitement kick in, take the time to follow through and register!
3. Envision the Future You
Think about what end-of-summer you will be like. Will you be more confident? More fit? More connected with a community?
Schedule a FREE 15 minute discovery call with Kelly here! -
What is the Most Important Habit for Fitness?
As the Fitness Summit interview wrapped up, the Host tossed out one more question my way; “Kelly, what do you think is the most important fitness habit someone can have?”
I’m sure she was expecting me to answer something like; fitness consistency, doing things you love, moving every day.
The stuff that I always talk about.
Get The fitness consistency book that will change your life!I wasn't expecting this question so I paused for a second and thought “what is the number one action that leads to a healthier life everyday”?
A good night's sleep.
When we sleep, we heal.
Sleep elevates our mood.
Gives us a healthier heart.
Lowers our cortisol.
Increases our immune system.
Clears our brain.
Allows our bodies to rebuild.
When you sleep, you renew. You create a day filled with cascading good options!
How to Sleep BetterHere are a few of the things I do to get a great night’s sleep:
A good sleep environment is dark, cool and quiet. Bringing work to bed ensures your brain will stay active long after the day is done. This includes your laptop and your unfinished worries of the day. If you wrap up your day with a clear view of what is in store tomorrow, it will help alleviate stressful thoughts during the night.Stay away from caffeine and alcohol. Stop drinking caffeine by the early afternoon and alcohol a few hours before bed.Sugar can contribute to poor sleep as well.Stop the scroll. Social media and TV is designed to keep us looking, and thus keep us awake!Sleep Gear:White noise machine Mouth Guard if you grind your teethBlue light glasses Use a red light for readingJournal if you are having trouble with your thoughtsInstead of melatonin use a product called deep sleep.If you use screens, like a kindle, turn down the brightness (or use the Easy Eyes app) and read something that isn’t too engaging. Use one of the many sleep trackers to verify your sleep quality as your sleep improves; Oura Ring, WHOOP, FitBit, Apple Watch etc!Insert button here → Grab this FREE TIP SHEET and you’ll get thirteen more sleep tips!
https://kellyhoward.lpages.co/atf-dl-sleep-tips-podcast/
Sleep for Your HealthRemember, when we sleep we heal. Sleep is a non-negotiable in life. By making a few small tweaks, you’ll get a more restful night and a healthier body!
Schedule a FREE 15 minute discovery call with Kelly here! -
In this episode, I’ll share a client’s story who has been with me for THREE YEARS! This is the fourth installment of my mini series where I share REAL results from REAL Fit is Freedom members.
Journey to Reaching Your Goals: A Client’s Story 4Is three years too long to go from flabby and unmotivated to having your Pilates instructor stop in front of you and say: "You have killer arms"?Yes, three years feels like such a long time, but time flies when your life is rocking!
But, it wasn’t always the case.
Get The fitness consistency book that will change your life! Where it StartedThree years ago she was, in her words…
“I was doing a terrible job of motivating myself, and I had quit taking care of my body. In my mind, nothing was more important than work. Exercise was a thing of the past. My body didn't feel great, and my mind was foggy. My good mood was gone and I didn’t feel right. I’d tried accountability with a friend, but as you say, Kelly, it doesn't work with a friend because a friend will always let you off the hook. I was sure that with a group of women I didn't know, I would feel more accountable. So true, right? I also needed guidance, not even sure where to start. I was looking for a place to start, motivation and the support I needed to keep going!”Results
Her first big wins?
Better sleep & eliminating painful knees!
“The very first big win I had was sleep. I sleep now.:) I was sleeping very poorly, and I didn't realize how much lack of exercise was affecting my health. Getting out of pain was huge too. I’d had knee surgery a year before, and my knee was okay, but not terrific. What it needed was for me to move it, but I thought using it would hurt it more, until we started talking and I started moving. (Now it's doing what knees are supposed to do)”
Her next big wins?
Vitality, energy, a happy mindset & strong, fit legs!
“I didn’t have energy, plus I’d become flabby. After a few months in the group I remember one very specific day. I was walking down the stairs in my house, and caught my reflection in the mirror at the bottom of the stairs. WOW. My legs looked so much better, and they felt so much stronger. I'm thin, so I could put on clothes and hide my lack of muscles, but that doesn't mean I didn’t feel it inside. I wanted to feel great. So strengthening and toning were big game changers for me. And my happy mindset is back.”
Of course, there were setbacks along the way, it’s life, right?
She had some injuries, she had some pain, but she had a plan. She had accountability. She had support and she always got back on track. That's what happens when you master fitness consistency. Even when you get offtract or life throws you curveballs, you trust yourself to restart because you're a new woman now!And the wins just keep coming!
Today, her energy, health, body, mind, and fun are priorities in her life and her excitement is infectious. She still runs an extraordinarily successful real estate practice without letting her business run her life.
She even finds time to lead some of the Fit is Freedom Adventures, like kayaking and hiking the San Juan Islands and Dog Sledding in the winter!
Life just keeps getting better. Jenny has learned the magic trick; when you give yourself the gift of fitness, you give yourself the life you’ve always desired.
What do you want from this one precious life you have?
Schedule a FREE 15 minute discovery call with Kelly here! -
In this episode, I’ll be walking you through a client’s story who has been with me for TWO YEARS! The first episode in this series shared a client’s successes who has only been with me three months. The second episode shared a client of 6 months.
This is the third installment of my mini series where I share REAL results from REAL Fit is Freedom members. I’ll show you, the viewers, what to expect (and how long it will take) when you embark on your own health and fitness journeys!
Journey to Reaching Your Goals: A Client’s Story 3Two years is a long time to be dedicated to something! Some would even say that doing something for two years would prove that you are a committed person. Well, that wasn’t the case when this client first jumped on board. Let’s discuss her story; where she was, where she is, and where she is headed.
Get The fitness consistency book that will change your life!Where it StartedThis particular client referred to herself as “so flipping inconsistent” when it came to her health and fitness. She felt really discouraged after having tried so many fad diets, and she was in a lot of pain. Her knees and hips hurt, and she was finding that she had less and less energy to get up and do things she once enjoyed.
Plan of ActionBecause my client had tried so many things in the past that didn’t work, I wanted to emphasize the importance of her plan, showing her that it’s more like a recipe that we’re putting together that works just for her. Based on what we learned from our initial phone call, here was our plan…
Mindset ShiftMy client was so down on herself. Her self esteem was shot, and she didn’t think she had it in her to be consistent with anything. I knew we needed to address that mindset first!
The best way to shift her mindset was for her to start collecting evidence that she WAS capable of being consistent and changing her lifestyle!
Find Enjoyable MovementI knew if we were going to need to find little wins to prove she was capable, we needed to find a movement for her that was fun! She wasn’t ready for the gym yet, and that simply didn’t excite her. She did, however, enjoy jazzercise! So we started there!
Add AccountabilityWith jazzercise, this client would often watch the videos at home, but not fully commit! Because of this, I challenged her to get up and go to a class! That added not only a new twist, but also some accountability!
Start Mornings RightAnother thing my client already did that we capitalized on was journaling. Instead of simply journaling about anything in the morning, I also challenged her to add some information about her fitness journey in order to track her progress.
ResultsYear 1By the end of her first year with Fit is Freedom, she had lost 3 inches in her hips. She was fitting better in her clothes and feeling more confident. Her pain was less, and, most importantly, her confidence in herself was growing exponentially! The end of year one was met with excitement and momentum to keep going!
Year 2Now that she is in her second year, she has graduated to more resistance training. She is upping her game in the world of health and fitness, and she now sees herself as someone who is active. She no longer worries about giving up on her fitness journey because it has now become a part of who she is! Talk about an incredible mindset shift in such a short amount of time!
Three Takeaway TipsEvery person I work with is unique and brings on different lessons and takeaways! Here are my three takeaway tips you could learn from this client…
CommitAre you at a point where you’re ready to just draw the line in the sand? Are you ready to schedule a call with me? It only takes one thing to move the needle in the right direction, and you’ve got to decide you’re ready before you get going!
Don’t RushBaby steps are key! Take your time and don’t rush yourself into burnout. The best health and fitness journeys are more tortoise and less hare.
Track Your ProgressJournal your process. Write out how you’re feeling, how you want to feel, and what you’re doing to make a change. Looking back and seeing what all you’ve accomplished is simply a special feeling.
Schedule a FREE 15 minute discovery call with Kelly here! -
This is the second installment of a mini series of the Fit is Freedom Podcast in which I share REAL stories from REAL Fit is Freedom members!
In the first installment, I shared about a client’s 3 month journey. For this episode, I’ll be walking you through a member who has been with me for about 6 months and taking a deep dive on her trials and successes along the way!
Journey to Reaching Your Goals: A Client’s Story 2This particular client came to me at a time when her life felt like it was quickly shrinking. She had recently retired, very slim and fragile with a lot of hip, knee, and shoulder pain, and she was simply not having any fun.
Her life was feeling bleak and dim, and she knew she wanted something different for this new phase of her life. She didn’t want her life to shrink, she wanted to find new ways for it to expand and grow. So, we set her up with an action plan and got to work!
Get The fitness consistency book that will change your life!Establish an Action PlanAs with all of my clients, we set up a customized action plan. For this client, I wanted her to find the joy in her life again, but before we could do that, we needed to get her out of pain. Here’s the action plan I developed in order of importance…
MobilityLike I mentioned, I needed to get her working on her mobility ASAP. She was weak and a little underweight, but before we can add muscle, we needed to get her moving with some mobility.
Find the FunOnce she was moving her joints and warming them up properly, I challenged her to do 2-3 fun things each week. While I challenge some clients to find fun activities that involve movement, I didn’t even have that as a requirement here. I simply wanted this client to have more things to look forward to, whether that’s coffee with a friend or a walk through the park!
Fine Tune FoodAs we achieve the steps above, we work through her diet, fine tuning her choices and balance of food.
Physical TherapistIn addition to mobility work each day, I paired her with a physical therapist to really work on those problem areas.
Sleep ImprovementThe last piece of the puzzle, so to speak, was her quality of sleep. I encouraged her to get an Aura ring and observe her patterns.
ResultsMonth 3With a solid action plan in place, my client was almost completely out of pain by the third month. She reported not only feeling exponentially better, but that she was excited to wake up each day! She had things to look forward to, and I could feel the enthusiasm over our phone calls.
Month 6At the 6 month mark, my client was a completely different person. She had moved on from using resistance bands in her workouts to actual weights, she was out of pain, and waking up excited!
Most importantly, she not only found a tribe, but was actually leading her group on a hiking trip! So, in just 6 short months, she went from being incredibly weak and feeling like her world was shrinking, to expanding beyond her wildest dreams and leading others on their own journeys. Talk about an incredible transformation in just half a year!
Three Takeaway TipsAwareness Check-inTake a moment and check in with yourself. Do you feel like your life is expanding or contracting? Are you having fun and growing? Or do you feel like it is mundane and slowing?
Understand StressUnfortunately, stress plays a huge role in so many of our lives. But, you must understand the ways it contributes to your quality of sleep. If you struggle with sleep like my client, you may want to not only do an awareness check about your life, but also take some time to evaluate your sleeping patterns.
Find a TribeNever underestimate the power of a tribe! My client’s life expanded so much when she discovered her tribe. Whether you find one through my staff and me or through a local community center class, put yourself out there. You’ll never be able to experience the impact if you don’t try.
Schedule a FREE 15 minute discovery call with Kelly here! -
I’ve decided to start a new mini series of episodes on the Fit is Freedom Podcast that are REAL stories from REAL Fit is Freedom members and how their journeys have fared.
In this first installment, I’ll be sharing about a recent client who joined me about three months ago. After regaining 100 pounds and losing a great deal of her vibrancy with lots of unexpected life events, I share what she has been able to accomplish in just three short months!
If I had a nickel for everytime I was asked, “How long will this health and fitness journey take?” I’d have a lot of nickels!
In short, every person’s journey is completely different and unique, and that’s honestly what I love about what I do! But, I also understand the curiosity behind wondering how long a journey will take if you’re thinking about diving in and making a life change.
Journey to Reaching Your Goals: A Client’s StoryThree months ago I was re-acquainted with someone who used to be a part of my company years ago. Despite us losing touch, she kept up with me through the podcast, and I was so pleasantly surprised when she booked a phone call with me!
Get The fitness consistency book that will change your life!Lost MomentumBefore we lost touch, she was an incredibly active cycler. Over a three year period, she had lost over 100 pounds and was filled with motivation! When her family had to make a move, she lost her community, COVID hit, and her work took precedence over many aspects of her life. In short, the momentum she had gained was completely lost.
ReconnectionWhen we reconnected, her main goal was to lose the weight she had regained. She was in a lot of discomfort and pain while also being under a great deal of stress with her job. She felt that the best ways to start alleviating some of those things was to start by making a plan to lose weight, and then move onto other aspects of health and fitness.
Making a PlanWith this particular client, I knew her history. I knew how much she thrived in a community of cyclists who held her accountable and enjoyed her company. With this in mind, here are the main focuses we had for her plan of action:
Find a community. Dial in nutritionAddress the painResultsMonth 1Throughout the first month, this client had already lost 10 points, but more important than that, her vibrancy was back! She was excited to meet and chat. She was excited to try new exercises, and she had things to look forward to!
Month 2By the end of the second month, she was down about 18 pounds, and her pain was considerably less!
Month 3Most recently, this client is down about 25 pounds. She is actively gaining muscle, and she reports that all of her hip, knee, and sitting pain is gone! She is very excited to keep the progress going!
Three Tips for Getting Back on TrackIf you are like this wonderful client of mine, you may be finding yourself wondering how you can get back on track! Here are my three tips to help you find your way back to fitness…
Community MattersIt truly makes all the difference in the world if you have supportive people around you! Whether it’s our team at Fit is Freedom, a local yoga class, or a best friend to go on walks with you in the evenings, find a community that works best for you!
Make Movement FunIf you dread it, you won’t do it! Find some form of movement that you enjoy! If you liked riding bikes as a kid, maybe you could give that a try again. If you enjoy being on the water, try kayaking or simply going on hikes. If you enjoy it, you’re more likely to do it!
Get On Our ListMaybe you still aren’t totally sure how to get back on track, and that is OKAY! You can easily contact me, and get on our list here. We can schedule a call, and you’ll be one step closer to where you want to be!
Schedule a FREE 15 minute discovery call with Kelly here! -
This week on the podcast, I’m going to be sharing why I have found adventure a crucial part of my clients’ and my own personal journeys to happiness and health. I’ll be discussing what adventure means, my three big reasons why you should be doing it, and three action tips to getting the “adventurous” ball rolling, so to speak!
Every week you tune into the Fit is Freedom Podcast, you’ll hear me mentioning “a touch of adventure” as part of the journey to health and wellness. But, why is adventure so important?
What is Adventuring?Adventure can have a variety of meanings. For me, personally, adventure typically includes being outdoors and doing something active. Oftentimes, I feel especially adventurous if it is a new experience like trying a new hike in the Smoky Mountains or stand up paddleboarding in a new place.
For some, that may be a bit too much, and that is OKAY! Adventure could mean taking your grandkids to the zoo or going for a walk on vacation. Simply taking time to be outdoors, challenging yourself and doing something novel can really have an impact on your overall health.
Get The fitness consistency book that will change your life!Three Reasons for AdventureHere are my three main reasons that you should start adding a little adventure in your life!
You’re NOT too oldIt’s the age old excuse (pun intended), but it just doesn’t hold any weight! I’ve had clients in their 50’s start hiking and backpacking for the first time. There are people who do their first marathon or triathlon in their 60’s. It’s never too late to start adding a little fun, so the best time to start is now!
Get beyond your comfort zoneNo matter your age or fitness level, it’s great for your mind, body, and soul to go beyond your comfort zone. I had a client a while back who really wanted to see the Smokies. She never thought she’d be able to hike the trails, but after hard work and preparation, she did! She pushed beyond her fears, and she’s now bringing her husband and grandkids, creating lifelong memories that they never would have otherwise done!
Expand your horizonsGoing on adventures expands you. When we’re expanding, we’re never contracting. As we age, people often see their worlds and experience getting smaller and smaller. Adding adventure does just the opposite!
Another client of mine wanted to learn to stand up paddleboard. When she finally did it, she loved it! Because she loved it, she started taking classes and meeting other people who loved it as well! Before she knew it, her life had expanded beyond what she would have dreamed, just by simply trying one new thing.
Three Tips for AdventuringIf you’re not sure how to get started with a new adventure, here are my main tips for getting started…
DreamBefore you decide to add some adventure to your life, take some time to dream a little! What do you enjoy? How do you like to move? What does your community have to offer that you’ve never tried before?
Find a dream, no matter how small, and then you’ll be ready to put a plan in motion.
TrainDepending on the adventure and your current fitness level, you’ll probably need to train for it in one way or another. My typical rule of thumb is to allow 3-5 months of preparing if your adventure is on the more strenuous side. For example, a backpacking or kayaking trip would require more intensive training than simply trying a paddleboard.
Find CommunityLastly, find your tribe! Find that friend who will go with you. Join a class that makes sure you’re not alone. Enlist an accountability coach or partner like myself. Your adventure will go to the next level when you do it with other people. Trust me!
Upcoming Trips for Fit is FreedomSpeaking of incredible communities, we have three big trips coming up with limited availability! Be sure to check the Fit is Freedom website for more information on the following trips…
San JuanCosta RicaSmoky Mountain National ParkSchedule a FREE 15 minute discovery call with Kelly here! -
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!All About Allison JacksonAllison 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, 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
Allison Jackson WebsiteAllison Jackson on FacebookAllison Jackson on InstagramAllison Jackson PodcastWhy Woo-Woo WorksHealth and Wellness While StrugglingAllison 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…
Find the Helpers and BlessingsInstead 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.
Find What You NeedFor 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.
Listen to Your BodyIf 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 WellnessTrain Your BrainYou 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.
Get Outside and MoveVitamin 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.
Prioritize ProteinAs 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! -
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 ZoraZora Benhamou is a gerontologist and the host of the Hack My Age 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 LinksZora Benhamou Website
Zora Benhamou Facebook
Zora Benhamou Instagram
Get The fitness consistency book that will change your life!Post MenopauseThere 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 HealthyThroughout the aging process, you want to stay as healthy as possible. Zora shares a few tips…
Longevity starts in childhood. The earlier you start exercising and eating healthy, the better prepared you will be for the big changes that come.Check in on mental and spiritual health. If your bucket keeps filling with stressors and worries, it’ll get too full. If it gets too full, it will overflow, and when it overflows, it will manifest in the body. Observe your body and its hormonal patterns. The earlier you know your patterns, the better prepared you will be. Take time to learn about yourself. If you still have a cycle, track it on an app. It will help you in the future. Learn about your body without being obsessive. Learn about your body, notice its movements, weight, and strength. Continue working on it, setting goals, and building strength.Advice on HRTAs 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 MenopauseDo what you love!Lift weights and use your muscles! Prevent injuries with flexibility/mobility!Try some plyometrics!Schedule a FREE 15 minute discovery call with Kelly here! -
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, and host of the “Confessions of a Free Bird” 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!All About Laurie JamesLaurie 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, a “memoir of holding on and letting go,” and the host of the Confessions of a Freebird Podcast. Additionally, she offers courses that help women navigate dating in midlife.
Important LinksLaurie James Website
Laurie James Facebook
Laurie James Instagram
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 walks readers through navigating this trying time, her podcast acts as the sequel. Confessions of a Freebird 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 HealingA 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 TipThe 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! -
In this episode, I will walk you through…
Why hydration is importantReasons you probably need more waterTips to drinking more waterAdvice on electrolytesConsider 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!Hydration is ImportantI’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 HydrationLack 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…
Muscle cramps and joint painDry mouthHeadachesFatigueSugar CravingsWeight gainDark colored urineTips for Drinking More WaterIf you, like many other people, struggle with getting enough water and hydration each day, here are my favorite tips…
Carry a clear water bottleIf 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.
Skip the sugary drinksThey’re not great for you. They’re not properly hydrating you, and you should simply prioritize water!
Get creative with flavorsJust 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.
Try an appDid 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 ElectrolytesWhile 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! - Montre plus
