Afleveringen
-
Iâve 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, Iâll 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, âHow long will this health and fitness journey take?â Iâd have a lot of nickels!
In short, every personâs journey is completely different and unique, and thatâs honestly what I love about what I do! But, I also understand the curiosity behind wondering how long a journey will take if youâre thinking about diving in and making a life change.
Journey to Reaching Your Goals: A Clientâs 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 fitnessâŠ
Community MattersIt truly makes all the difference in the world if you have supportive people around you! Whether itâs 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 wonât 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, youâre more likely to do it!
Get On Our ListMaybe you still arenât 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 youâll 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, Iâm going to be sharing why I have found adventure a crucial part of my clientsâ and my own personal journeys to happiness and health. Iâll be discussing what adventure means, my three big reasons why you should be doing it, and three action tips to getting the âadventurousâ ball rolling, so to speak!
Every week you tune into the Fit is Freedom Podcast, youâll hear me mentioning âa touch of adventureâ 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!
Youâre NOT too oldItâs the age old excuse (pun intended), but it just doesnât hold any weight! Iâve had clients in their 50âs start hiking and backpacking for the first time. There are people who do their first marathon or triathlon in their 60âs. Itâs 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, itâs 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 sheâd be able to hike the trails, but after hard work and preparation, she did! She pushed beyond her fears, and sheâs now bringing her husband and grandkids, creating lifelong memories that they never would have otherwise done!
Expand your horizonsGoing on adventures expands you. When weâre expanding, weâre 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 youâre not sure how to get started with a new adventure, here are my main tips for getting startedâŠ
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 youâve never tried before?
Find a dream, no matter how small, and then youâll be ready to put a plan in motion.
TrainDepending on the adventure and your current fitness level, youâll 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 youâre 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 tripsâŠ
San JuanCosta RicaSmoky Mountain National ParkSchedule a FREE 15 minute discovery call with Kelly here! -
Zijn er afleveringen die ontbreken?
-
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. Sheâs 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 doesnât 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, itâs 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 timeâŠ
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, itâs 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, itâs important to listen to your body both with fitness and with eating.
Maybe you typically wake up five days a week to workout, but youâre 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.
Allisonâs 3 Big Tips for WellnessTrain Your BrainYou wouldnât 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? Itâs 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 youâll 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 isnât just genetics. As a matter of fact itâs 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 isnât 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 itâs 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 tipsâŠ
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, itâll 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. Itâs 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 âConfessions of a Free Birdâ 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 âmemoir of holding on and letting go,â 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 âsandwiched?âBeing sandwiched is the experience many women face as they are raising children while caregiving for parents. Itâs 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 âfreebirdâ instead of an âempty nester.â No longer feeling sandwiched, she has a newfound opportunity to make herself a priority again.
All About Somatic HealingA big piece of Laurieâs 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 donât process your experiences properly (whether they are big âTâ or little âtâ 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 itâs a physical illness that lands you in the hospital or something less extreme, your body will make you stop if you donât 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 WONâT want to miss it!
Schedule a FREE 15 minute discovery call with Kelly here! -
In this episode, I will walk you throughâŠ
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. Itâs 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 wonât want to miss this episode!
Get The fitness consistency book that will change your life!Hydration is ImportantIâm 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 donât experience any. However, itâs also important to know what to watch out for. Here are some signs that you need more waterâŠ
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 tipsâŠ
Carry a clear water bottleIf itâs nearby, youâre more likely to use it! So, if you have any type of water bottle, keep it close. But, Iâve 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 drinksTheyâre not great for you. Theyâre not properly hydrating you, and you should simply prioritize water!
Get creative with flavorsJust because youâre skipping on the sugary drinks doesnât mean that you canât 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 youâre 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 Iâm no expert on electrolytes, I have seen their benefits. Especially when working out for extended activities, youâre 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! -
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 Womenâs Wellness Expo in Houston!
All About the Womenâs Wellness Expo in HoustonThe IdeaOne 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!The DetailsThe Womenâs Wellness 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 FlowThe 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 TipIf this expo peaks your interest, Kelly and Kate HIGHLY recommend putting your name on the list! Because the venue is smaller, the spots are very limited!
Schedule a FREE 15 minute discovery call with Kelly here! -
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. I will share my results and give my opinions on its quality and findings!
Get The fitness consistency book that will change your life!Ever since that Netflix documentary came out, I feel like everyone is talking about the Blue Zones! Of course, itâs very interesting, and as someone who values health and fitness, Iâve created a series of podcasts exploring more about the Blue Zones and how we can learn from their example.
Blue Zones True Vitality TestWhat is it?The True Vitality Test 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 ThroughIn 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 RecommendationsAt the end of the quiz, 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! -
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 includeâŠ
Importance of Strength TrainingDietsSupplementsStaying Healthy While TravelingGet The fitness consistency book that will change your life!All About Philip PapePhilip Pape is the host of the Wits and Weights Podcast, 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.
Philip Pape WebsitePhilip Pape FacebookPhilip Pape InstagramPhilip Pape PodcastImportance of Strength TrainingDespite 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, itâs 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 itâs important that we work them.
Overcoming Resistance to ResistanceThere are so many reasons why people are resistant to strength training. Some may worry theyâll âbulk up,â while others may not enjoy it. No matter your reason, here are two main tips to move past your resistance to resistance trainingâŠ
H3 Find out WHY
Evaluate why you are hesitant to try strength training. If it doesnât sound fun, maybe you havenât found the right type of gym or class that is fulfilling. If you donât have time, start small. Find some videos online or tutorials to try in the comfort of your home.
Once you figure out why youâre 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 Arenât One Size Fits AllDiets 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 canât. And even if we could, weâre all different in our needs.
When youâre eating, you shouldnât 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 donât have time to cook everyday, youâll need to look for healthier options that are fast to obtain.
Travel Tips for the Health ConsciousWhether youâre out of town for 3 days or 3 weeks, itâs 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 youâre 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 isnât realistic even when youâre not out of town. If youâre eating out a great deal or donât 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 youâll be visiting, take a few minutes to check the menus beforehand. This can save a lot of time and prevent impulsive decisions.
SupplementsProteinWhen 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.
DeficiencyIf youâre 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 deficiencyâŠ
MagnesiumMulti-vitaminOmega 3 Fish OilVitamin DPerformanceFor performance enhancing supplements, Philip discusses the followingâŠ
CreatineCaffeinePre-workoutSchedule a FREE 15 minute discovery call with Kelly here! -
This is the first episode in a three-part series that takes a deep dive into the Blue Zones. If you havenât 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!9 Steps to Emulate Blue ZonesMost of us donât 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.
MovementMost 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 donât, then simply incorporate more intentional movement into your life. Itâs important to move with purpose and keep moving, so try that no matter where you are.
PurposeItâs 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 âfills your cup.â No matter what it is, try to find something to give your life more purpose and meaning.
Wind DownTake time to slow down. Whether thatâs meditating or going on a walk, find ways that help you to feel relaxed and lower your worries and stresses.
ListeningI donât mean in the literal sense. When I say listening, I mean listening to your bodyâs natural cues. People in the Blue Zones know how to listen to their bodies and stop eating when theyâre full.
Plant-BasedMost people assume that the people in the Blue Zones all have similar diets. Thatâs 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.
WineThis 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.
BelongingSpeaking 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 FirstIn 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 SelectiveLastly, itâs 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 StartedIf you want to be more like the people in the Blue Zones, you canât 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 directionâŠ
Pick one of the nine items above to focus on. This isnât a magical fix. This is a lifetime journey. Start small and pick just one before. Once you master that adjustment, pick another and keep moving forward. Find some new and exciting recipes. Reach out to somebody. There is a lot of research that ties life expectancy with the quality of relationships. Take some time today and reach out to a friend and build a connection. Schedule a FREE 15 minute discovery call with Kelly here! -
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 MaloneDr. 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. PeggyDr. Peggy Website
Dr. Peggy Facebook Page
Dr. Peggy Instagram
Dr. Peggy Podcast
Get The fitness consistency book that will change your life!Midlife TransitionFor 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, itâs important to take time for yourself. Dr. Peggy Malone shares some tips on how to thrive through this time of life.
Become a Time WizardDo 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 ânewâ 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 RestartDr. Malone shared how so many people may start out strong with a new habit or routine, but will quickly abandon it if they arenât âperfect.â 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.
Itâs important to give yourself grace to come back. If youâre making a positive change in your midlife, itâs going to be messy. Youâre busy. You have responsibilities. But, you shouldnât 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 GratitudeOne very powerful tool to take into midlife is the power of gratitude. Itâs 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 ExerciseTapping into the wisdom of your future self can be incredibly helpful to accomplishing your goals. While this exercise is set for a mid-length goal of six months in the future, you can easily do this exercise for a longer term goal.
Close your eyesThink about a goal or something you want to accomplish six months from nowThink of the future you who has accomplished that goal and how it feels to accomplish itAsk the future version of you, âWhat should I do now?â and listenTake action and follow the adviceSchedule a FREE 15 minute discovery call with Kelly here! -
Episode Summary
In todayâs episode of the Fit is Freedom Podcast, weâre going to be talking about all things sugar. From the dangers to the great Sugar Freedom Experiment, weâre going to prepare to limit our intake and take back our health (both minds and bodies)!
From âSugar, Sugarâ by The Archies to âPour Some Sugar on Meâ by Def Leppard, songs arenât the only things that include a lot of sugar. As a matter of fact, there are so many âhealthyâ foods that have hidden sugars and lead so many of us to accidentally overindulge.
Whatâs Wrong with Sugar?Now, Iâm not ANTI-sugar! By no means should you swear off sugar for the rest of your life! Doing that wouldnât be realistic. As with most things, moderation is key!
And in the spirit of moderation, itâs important that you educate yourself on sugar. Here are three main things to be aware of when it comes to sugarâŠ
Get The fitness consistency book that will change your life!Sugar is AddictiveThere 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. Isnât that crazy?
With the average American consuming 17 teaspoons of sugar per day, itâs safe to say that many of us may be more addicted to sugar than we may realize.
Sugar is HiddenOne 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 EffectsOf 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 includeâŠ
Higher blood sugar
Inflammation
Fatty liver disease
Heart issues
Cancer
And moreâŠ
Whatâs the Sugar Freedom Experiment?If you find yourself feeling the effects of having too much sugar in your daily meals or youâre 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 ExperimentWhether youâd like to join me or try it on your own, here are my four main tips for participating in the Sugar Freedom ExperimentâŠ
Read LabelsFirst, 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 arenât.
Create a RunwayInstead of jumping on a hard detox, take your time setting yourself up for success. Create a ârunwayâ 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, youâre much more likely to commit to your experiment.
Be CuriousItâs 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 SupportLastly, 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, youâre 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! -
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 ChampionLike so many others, Kate didnât 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 ChampionMore Kelly and Kate EpisodesKate Champion WebsiteKate Champion Author on FacebookKate Champion Living Big Mindfully Facebook CommunityKate Champion on InstagramKate Champion PodcastGet The fitness consistency book that will change your life!New Year, New You?Kelly and Kate arenât the biggest fans of the whole âNew Year, New Youâ trope. They donât love the pressure and unhealthy habits that can come from setting a bunch of new yearâs resolutions like, âlose 30 poundsâ or âquit eating dessert.â
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 includeâŠ
Helping people Impacting other peoplesâ lives in a positive wayBringing hopeCheer others on as they reach their health and fitness goalsNew 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 YearAs we head into the new year, the dynamic duo have a few tips to start it strong.
Focus on your whyDonât let perfectionism get in your wayGrant yourself graceStart smallFind something with a touch of adventure Takeaway ChallengeIf 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 alongâŠ
Before beginning, close your eyes. Take a few deep breaths. After a moment, ask yourself, âWhat is really important to me this year?â Then jot down all that comes to your mind.Once you know what you really want from this year, make a t-chart. On the left, list all of the barriers to accomplishing what you want.Once you have the barriers, on the right column, list how youâre going to combat those barriers.Schedule a FREE 15 minute discovery call with Kelly here! -
Are you in your 40âs, 50âs, or beyond? Do you ever find yourself wondering if itâs 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 KevinIn his mid-forties, Kevin English discovered he was losing track of himself and his health. While his health slowly crept into an unsatisfactory state, it was a sudden health scare that served as a wake up call to start prioritizing himself once again. This personal change led Kevin to become a healthy living expert and he founded Silver Edge. Silver Edge is a business that includes a podcast, coaching, and so much more that focuses on finding health and wellness for those over 50.
Kevin English Website
Kevin English Podcast
Kevin English Facebook Page
Kevin English Instagram
Get The fitness consistency book that will change your life!Three Keys to Optimal HealthKevin thinks of the three main pillars to optimal health, like a three-legged stool. If you have all three, youâre solid, but if youâre missing one, it can all fall to pieces. When setting your sights on being strong and healthy beyond fifty, itâs important to make sure all three of the following keys are a priorityâŠ
FuelDid you know that 70% of the average Americanâs 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.
MovementAs 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 doesnât 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, donât forget about those Type 2 muscles and make sure you take time to strength train properly.
Lifestyle IntegrationThis âthird legâ of the three legged stool is crucial. You canât simply achieve health and wellness by focusing on your fuel and movement alone. Youâve 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. Itâs 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! -
This week on the Fit is Freedom Podcast, weâll cover more tips on how to stick to your New Yearâs Fitness resolutions.
Last week on the podcast we talked about getting our mindset right for the new year. The next step towards a powerful and successful New Year is making sure you have a plan and a schedule created to take you forward into 2024!
Get The fitness consistency book that will change your life!Creating a Successful New Yearâs Fitness PlanPrepareBefore 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? Whatâs your desired outcome?
Step 1Step 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 2Step two is to remember that every fitness plan needs these three basic pieces; mobility, cardio and resistance.
Step 3Step 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 NotesOnce 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, youâll become more motivated.
Remember, at times life gets busy and we miss a day or a week of fitness. Donât panic and especially donât 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.
Youâll be surprised at how often ten minutes turns into twenty and youâll 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 Kellyâs clients
(06:25) Everyoneâs plan needs: Mobility
(07:11) Everyoneâs plan needs: Cardio & Resistance
(08:09) Everyoneâs plan needs: Rest
(09:00) Make it personal
(11:51) Learning motivation
(15:14) We have to have a reason
(19:48) Kellyâs bonus tip
Schedule a FREE 15 minute discovery call with Kelly here! -
How can I stick to my New Yearâs resolutions? Resolutions can be exciting and powerful, but they can also be painful if you find yourself making the same ones year after year. The resolution process below is designed to empower your entrance into the New Year.
Get The fitness consistency book that will change your life!Put aside an hour or two to go through this entire process. Give yourself the gift of planning the upcoming year in a relaxed state, which is always more conducive to achieving whatever you desire.
Grab a notebook, a new journal for the new year, and your pen. Settle in with your favorite herbal tea in a cozy and comfortable spot. Follow the directions to create a âConvincing State,â simply a state of mind where you are relaxed and open to new possibilities.
Create your Bliss List - What are things, actions, activities, and lifestyle choices that make you smile and bring happiness and enjoyment to your world?Write out your âwinsâ from the previous year. Make a list of highlights of the past year.Create a PowerPoint List: What are the most potent things you learned, read, watched, or listened to this last year?Now, bring this all forward.
Grab your bliss list and calendar, and start adding things that bring joy to your 2024.Use your PowerPoint List to plan your next year by pre-scheduling books to read, audiobooks to listen to, and podcasts that enrich you. Keep these front and center.What didnât work this last year? How can you change this so it is no longer a problem in your life?What is one change that you will focus on in this new year? Focus on it each day, and make this action a part of what you want your life to be.Take action.
Schedule your upcoming weekFocus on a word that you want 2024 to embodyKeep your feeling present, positive, and who you want to beSimple actions like movement, connection, and focusing on your Bliss List will have powerful implications!Remember, you only need to take one empowered action each day to change the trajectory of your life completely!
Hereâs to an amazing 2024!
FIF 213
(01:26) Tips for making your 2024 successful
(02:14) Get a Journal
(03:24) Get into your âConvincing Stateâ
(06:21) Write your âBliss Listâ
(09:49) What were your wins?
(13:01) Make a Power Point list
(16:54) Incorporate your lists together
(20:29) What didnât work last year?
(22:38) Whatâs one change that you want to focus on?
(29:11) Extra Pointers
Schedule a FREE 15 minute discovery call with Kelly here! -
Spoiler alert! Iâm a sucker for a happy ending, and this episode is full of them!
Iâm joined this week on the Fit is Freedom Podcast by my friend and our Alumni, Anne. Sheâs 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!Weâll also be touching on...
The importance of moving through the discomfort Unexpected benefits of being fit Importance of a community to reach your goals How being fit really matters for a life freedomIf youâve 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! -
Have you been searching for ways to improve your health and fitness? If youâve been thinking about taking a leap of faith and joining the Fit is Freedom Experience, this is a wonderful chance to hear an experience firsthand!
This week on the Fit is Freedom Podcast, we are joined by our very own Jenny Fitzpatrick. She is a program alum and has been with the program for almost a year now!
Get The fitness consistency book that will change your life!Listen in as Jenny recounts her own fitness journey and the ways our community has impacted it. Weâll 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! -
Thereâs nothing like a big event to throw us off and shake us to our core. In this weekâs episode, weâre going to be talking about how to handle situations that throw us off the fitness wagon. Weâll go into how we should use that experience to help us grow and make us better for next time we jump back on!
Get The fitness consistency book that will change your life!Not too long ago, I woke up to my world with no power in the midst of an unprecedented snowstorm. Did I expect this to happen? No! Did this interfere with my 10 week program and fitness goals? Yes! Am I going to sit over here and fret about it? No!
Iâm going to be sharing some tips for handling the unexpected includingâŠ
Understanding that timing isnât just an excuse, sometimes it can really knock us down There will never be a perfect time to start something. Every time you fall off, getting back on isnât starting from scratch. Itâs starting from an elevated state. Planning for perfection, but shoot for 80-90% Giving yourself graceWeâve 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 doesnât have to completely derail you!
Use the experience and keep moving forward!
Schedule a FREE 15 minute discovery call with Kelly here! -
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 Iâm joined by Olympic gold medalist Joe Jacobi whose mission is to help others be their best self WITHOUT compromising their life!
Get The fitness consistency book that will change your life!After his 2004 Olympics debut, Joe has dedicated his life, through his book and being a high performance coach helping people reach their potential. On the podcast, we discuss all the ways we can set ourselves up for success.
In this episode, weâll be addressing:
Setting up the night before Eliminating distractions The importance of finding whatâs in your way Making small adjustments to change your lifeOne of the things I love about Joe (as youâll see in the interview) is his approach to fitness and well-being. Itâs not a DO or DIE approach. Itâs a realistic look at our goals, assessing where we are, improving step by step while giving grace along the way.
Joe Jacobi WebsiteJoe Jacobi InstagramJoe Jacobi Twitter
Schedule a FREE 15 minute discovery call with Kelly here! - Laat meer zien
