Why 12 Weeks is the Magic Number for Fitness Consistency – Episode 167

Episode Summary 12 weeks is the magic number for fitness consistency. Trust me on this one and take the leap! A few months ago, I sent a text out to some of my clients. I asked them questions like, “What am I missing?” and “What more do you need from me?” From this thread of texts, the 12-Week Accelerator Program …

Kelly Howard, Author of FIT: Active & Ageless for Life

Kelly Howard is the Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. For over 25 years Kelly has helped thousands of women prioritize their fitness so they can feel great and have more fun in this second half of life. She invites women to adventure out of their comfort zones by trying new experiences they may have only dreamt of.

Her Fit is Freedom podcast, coaching, online courses, and Retreats change lives daily. She currently calls Houston, Texas, home but can often be found kayaking rivers and traveling trails worldwide.

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Fit Is Freedom Fitness Consistency with a Touch of Adventure

The Fitness Consistency Coach w/ a Touch of Adventure, I help women live a life of fun & freedom!

Fit Is Freedom Fitness Consistency with a Touch of Adventure

2 weeks ago

Saying “no” isn’t selfish—it’s self-care. 💖Watch the full Episode here 👉 fitisfreedom.com/podcast/Every no to what doesn’t matter = a yes to what does.What will you say no to this week? Let’s talk in the comments! 👇#HealthyHabits #Boundaries #SelfLove #JustSayNo #FitIsFreedom #SelfCare #HolidaySeason ... See MoreSee Less

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Fit Is Freedom Fitness Consistency with a Touch of Adventure

3 weeks ago

Beat the New Year Fitness Resolution RushDon't wait for January to kick things into gear when December is the perfect time to start fresh, sprinkle in some adventure, and set yourself up for success—without the pressure of resolutions. Here are six fun, feel-good ways to leap into the new year with energy and excitement!1. Start Small, Win BigDitch the giant goals. Pick one small fitness win for December and crush it.Daily Movement: Just 15 minutes a day—walk, stretch, or dance like nobody’s watching!Momentum starts with one step. Why wait?2. Find Fitness in Seasonal Fun‘Tis the season for adventure!Winter Walks & Light Tours: Explore your neighborhood lights with a friend or bike through a local display.Snow Day Shenanigans: If snow’s your thing, try sledding, snowshoeing, or playing like a kid3. Cozy Up, Work OutWho says workouts can’t feel warm and fuzzy?Yoga by the Fire (or Netflix!): Stretch out with candles, a crackling fire, or your favorite holiday rom-com.Dance Party: Turn up your favorite tunes and dance like it’s 1999 (or your playlist says it is).4. Keep Food Fun, Not FussyFuel your body and skip the sugar rollercoaster.Comfort Food, Redefined: Whip up veggie-packed soups, roasted sweet potatoes, or a hearty winter salad.Hydrate Like a Pro: Hot tea, sparkling water, or seasonal mocktails keep you festive and hydrated.5. Reflect, Reset, and Dream BigDecember isn’t just for shopping lists—take time to reflect and dream.Write It Out: Celebrate what rocked in 2024 and set your sights on what’s next.Vision & Action: Dream up 2025—then pick one step to start today.6. Plan Your January JumpstartSuccess loves a plan.Schedule It: Block workouts on your calendar like a VIP meeting (because you are!).Recruit Your Crew: Invite a friend to keep you accountable and make it fun.Why Wait? Let’s Do This!December isn’t the end—it’s your launchpad. Start now, and you’ll hit January feeling strong, confident, and ahead of the game. Let’s make progress, not pressure, your theme for the season!Here’s to finishing 2024 with energy and stepping boldly into 2025. You’ve got this!#fitnessforwomen #fitnessindecember ... See MoreSee Less

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Fit Is Freedom Fitness Consistency with a Touch of Adventure

3 weeks ago

✨ Why Saying “No” is Actually Saying “Yes” to YOU ✨The holidays are here, and it’s easy to get caught up in saying “yes” to everything—and everyone—but at what cost?Saying “no” isn’t selfish. It’s a way to create space for the things that truly matter: your health, your happiness, and your dreams.Here’s how you can reclaim your priorities this week:➡️ Write down 3 things you can say NO to and 3 things you’ll say YES to instead.➡️ Ask yourself, “What dream am I postponing? What’s one way I can start saying no to distractions?”➡️ Remember: Every no opens the door to a bigger, better yes.Watch the full video here 👉 fitisfreedom.com/podcast/What will you say YES to this week? Let us know in the comments!#SelfCare #HealthyHabits #HolidaySeason #PersonalGrowth #BoundariesMatter #SayingNo #LiveYourBestLife ... See MoreSee Less

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Fit Is Freedom Fitness Consistency with a Touch of Adventure

3 weeks ago

In this quick but episode, we dive into a critical topic: the art of saying no in order to prioritize what truly matters. As we enter the busy holiday season, it’s easy to get caught up in saying yes to everything, but that often comes at the expense of our own well-being. Kelly explores why we struggle to say no, shares actionable strategies to set boundaries, and explains how saying yes to ourselves creates a ripple effect of positivity.Key Takeawys1. Why We Struggle to Say No- Being kindhearted and wanting to help others often leads us to overcommit.- Saying yes to others can mean saying no to our priorities like health, family, and personal time.2. The Tipping Point- Overcommitting can cause the things that matter most to slip away.- Recognizing this tipping point is crucial for maintaining balance.3. No is Not a Complete Sentence- Saying no doesn’t mean shutting doors—it’s about aligning with personal goals and values.- Communicating boundaries with confidence allows us to own our priorities without guilt.4. A Real-Life Example- A client caring for her mother found a way to maintain her routine by hiring help, allowing her to say yes to herself while still supporting her family.5. The Ripple Effect- Saying yes to self-care leads to improved well-being, more passion, and greater joy.- This positivity naturally impacts those around us, fostering happiness and fulfillment.6. Preemptive Planning- Plan ahead to identify upcoming commitments you want to say no to.- Use journaling to explore what you can say no to in order to make room for what truly lights you up.7. Final Thought- Every time you say no to something that doesn’t align with your goals, you’re saying yes to something that does. ... See MoreSee Less

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Fit Is Freedom Fitness Consistency with a Touch of Adventure

4 weeks ago

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.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.#FitnessMotivation#FitnessRoutineTips#SustainableFitness#BeginnerFitnessPlan#PostItNoteFitness#FitnessForWomenOver50#WorkoutConsistency#ResistanceTrainingTips#MobilityExercises#CustomizedWorkoutPlan ... See MoreSee Less

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