Quote from Renee & Kelly It’s never too late to start - but you want to start right away :) Kelly & Renee Episode Title: From Back Surgery to Bodybuilding at 73: Why It’s Never Too Late to Get Strong with Renee Landers How do you go from a walker to walking across a stage in a sparkly bikini—with confidence? You meet someone like Renee Landers. After back surgery in her late 50s, Renee didn’t just recover—she reinvented herself. Now, at 73, she’s competed in over a dozen bodybuilding shows, earned a pro card, and become the definition of what’s possible. In this episode, Renee is back on the podcast to share what’s changed in the past five years—and how she’s still getting stronger with age. We’re talking real strategies for body recomposition, how to fuel with protein (and not fear it!), and the mindset shift that changes everything. 💡 HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ Muscle Is the Mission (Not Just Weight Loss) Renee’s body changed not from eating less, but from eating smarter—and lifting consistently. DEXA scans don’t lie. 2️⃣ You Can’t Wait to Feel Ready “I wasn’t planning to compete.” But she did it anyway—and now she’s sponsored. It all started with one decision to begin. 3️⃣ No Old Speak Allowed Age is not the problem. Your mindset is. Renee's rule? Don’t talk like you're old. Don’t hang around people who do. Don’t believe the stories that say your best years are behind you. 📚 RESOURCES MENTIONED: 🧬 DEXA Scan for muscle and fat analysis 🥗 Renee’s real food + portable protein favorites 🏋️‍♀️ Angel Competition Bikinis 🎯 Want your own fitness game plan? → fitisfreedom.com/plan 🔗 MORE FROM ME: 💛 Instagram: @fitisfreedom.kelly 👯‍♀️ Join the Facebook Group: Fit is Freedom Community 🌐 Visit the Website: fitisfreedom.com 💬 SUBSCRIBE & REVIEW If Renee’s story gave you hope—or fire—please take a second to rate & review the show. It helps more women over 50 find the freedom they deserve. 🎙

Let’s be real—how many times have you felt like you were “starting over” with your fitness, your consistency, or your goals? In this episode, I’m flipping that story. Because here’s the truth: you’re not starting over. You’re building on everything you’ve already done. You’ve got muscle memory, momentum, and lessons learned—and those things don’t just disappear. This one’s part pep talk, part strategy session, and all heart. I’m sharing exactly what to do when you feel stuck or frustrated, why perfection is not the goal (in fact, it’s a trap), and the small but powerful actions that make all the difference. If you’ve ever thought, “Ugh, I’ve been here before…” this episode is your reminder that every time you start again, you’re actually further ahead than you think. 💡 HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ You’re Not Starting Over—You’re Starting With a Foundation Every time you come back to a goal, your body, brain, and habits remember. You’re further ahead than you were the first time, even if it doesn’t feel like it yet. 2️⃣ Perfection is Just an Excuse in a Fancy Outfit We wait to get it right, to be ready, to feel motivated. But those are all just ways to avoid action. Progress doesn’t need perfect. It needs presence. 3️⃣ Small Wins Deserve Big Celebrations Stepping up one stair after an injury might feel small—but it’s not. The more you celebrate every goal (big or tiny), the more likely you are to keep going. 📚 RESOURCES MENTIONED: 🎯 Join the Waitlist for a Personalized Fitness Plan → fitisfreedom.com/plan 📖 Explore More Podcast Episodes → fitisfreedom.com/podcast 🔗 MORE FROM ME: 💛 Follow on Instagram: @fitisfreedom.kelly 👯‍♀️ Join the Community: Fit is Freedom Facebook Group 🌐 Visit the Website: fitisfreedom.com 💬 SUBSCRIBE & REVIEW Loved this episode? Please take a moment to subscribe and leave a review on Apple Podcasts! It helps more women like you discover how fun and freeing fitness can be. 🎙

I’m back—after six months away from the mic—and this episode couldn’t be more fitting. Whether you’ve taken a break, hit a setback, or you’re simply wondering how to finally start (or restart) something that matters… this conversation is for you. We’re talking about the real difference between starting small and starting big, and how to decide what’s actually going to work for you. Because both approaches are valid—but they serve different moments, mindsets, and energy levels. If you’ve ever asked yourself, “Should I ease in slowly, or go all in and make a big change?”—this episode will help you answer that question with confidence. Whether it’s rebuilding your fitness, recovering from an injury, getting back on track with food, or prepping for a big adventure… this isn’t about the “right” way. It’s about your way. HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 1️⃣ Starting Small Doesn’t Mean Playing Small When you're recovering, rebuilding a habit, or lacking motivation, tiny consistent steps are often the most powerful. It’s not about doing less—it’s about being strategic and sustainable. 2️⃣ Going Big Works Best When You Have a Foundation If you’ve already built momentum (even in the past), going all in might be exactly what you need. But it’s not about intensity—it’s about commitment and clarity. Big goals require big follow-through. 3️⃣ The Real Win is Starting—Not Perfectly, But Honestly The key isn’t whether you go big or small—it’s that you choose a path that aligns with your current life. Progress comes when you honor where you are, without judgment or comparison. 🎁 PLUS! I’m doing something I’ve never done before: I’ll create a completely customized fitness plan for you—based on where you are now, what you want next, and what time you really have. 🎥 You’ll get a personal video, a written plan, and the clarity to move forward. And here’s the wild part: it’s just $55 for a limited time. Only 20 spots available → fitisfreedom.com/plan RESOURCES MENTIONED IN THIS EPISODE: 🎁 Get your personalized fitness plan: fitisfreedom.com/plan 🎧 Related Episode: Interview with Renee Landers (Dropping today!) 🎧 Also Dropping: Short episode on perfection and why it’s keeping you stuck MORE FROM ME 👉 Follow me on Instagram: @fitisfreedom.kelly 👉 Join the community: Facebook Group – Fit Is Freedom 👉 Visit the website: fitisfreedom.com SUBSCRIBE & REVIEW If this episode helped you, please take a moment to subscribe and leave a review on Apple Podcasts. ⭐ Your feedback helps more women find the freedom to get fit, stay consistent, and live the adventurous life they’re dreaming of. Thanks for being here—I’m so glad we’re back together again. 💛

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 Takeawys 1. 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.

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-Negotiable Weekly plans and daily adjustments that set you up for success. Tips for planning workouts, meals, and even supplements. The Power of the 5-Minute Rule How 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 Success The 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 Community Why support systems matter and how to build your fitness tribe. Join Kelly’s Facebook group for a supportive, like-minded community.

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:

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.

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.

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.

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.

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!

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.

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!

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?”

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.

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!

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!

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!

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?