If you’ve ever wondered whether your pup needs a warm-up before a run, or if “doggy squats” are a real thing—this episode is going to surprise (and delight) you.

In this fun and fascinating conversation, I sit down with Dr. Erica Boling, founder of Northeast K9 Conditioning and an expert in canine fitness. Erica’s passion for helping dogs live longer, stronger, and more vibrant lives is contagious—and she makes it simple for any dog lover to follow her lead.

We talk about how fitness isn’t just for humans—it’s a path to longevity, mobility, and joy for our four-legged friends too. And here’s the kicker… getting your dog in shape just might help you stay consistent with your own wellness habits. Win-win!

Whether your pup is a playful puppy, a weekend trail companion, or a chill senior who loves a stroll, this episode will give you tools and inspiration to keep them thriving for years to come.

1️⃣ Warm-Ups Aren’t Just for Humans Just like us, dogs need proper warm-ups to prevent injury and improve performance. Erica shares what to do (and what to avoid) before physical activity, no matter your dog’s age or energy level.

2️⃣ Dog Fitness is Simpler Than You Think From body awareness exercises to strength training, Erica walks us through easy ways to keep our dogs strong. Think: balance work, simple strength drills—even stretches!

3️⃣ Fitness is Better Together You and your dog can motivate each other. Erica explains how creating a consistent routine for your dog can keep you moving too—and build an even deeper bond.

🐾 Take the K9 Fitness Quiz: k9fitnessquiz.com 🐾 Get Erica’s Free Warm-Up Guide: Warm-Up Guide 🐾 Visit Erica’s Website: northeastk9conditioning.com 🐾 Learn More at Elite K9 Athlete: elitek9athlete.com 🐾 Follow Erica on IG: @ecboling 🐾 Connect on Facebook: Dr. Erica Boling

🐶 Follow me on Instagram: @fitisfreedom.kelly 🌟 Visit the site: fitisfreedom.com 🎧 Explore all podcast episodes: Fit Is Freedom Podcast

Loved learning how to keep your dog (and yourself) fit for life? Subscribe and leave a review on Apple Podcasts to help us share these insights with more pet-loving adventurers! 🎙🐕

Ever been told to lose weight before you start working out? Or that carbs are bad, pain equals progress, or your age determines your results? You're not alone—and you're not wrong for questioning it.

In this solo episode, Kelly busts 8 common fitness myths that are holding smart, capable women back from real results. These are the tips clients have heard from doctors, friends, or fitness influencers—and Kelly is here to set the record straight with humor, heart, and hard-earned wisdom.

Get ready to ditch the noise and start trusting your body and your instincts again. This episode is like a reset button for your fitness mindset.

💥 You don’t need to lose weight before you move. Movement helps your body lose weight more sustainably—and keeps it off. 💪 Strength training won’t make you bulky. It’ll make you strong, defined, and metabolically efficient (yes, even in menopause). 🧠 Carbs aren’t the enemy. Your brain, heart, and muscles need them—just choose the right kind.

• Kelly’s Custom Fit Plan: fitisfreedom.com/plan
• Podcast Episode on Starting Strong vs. Starting Small
• UTMB Fitness Recovery Research

• 🎧 Listen to more episodes: fitisfreedom.com/podcast
• 📺 YouTube: Fit is Freedom Channel
• 📩 Join the newsletter: fitisfreedom.com/newsletter
• 📱 Instagram: @fit_is_freedom

💬 Facebook: Fit Is Freedom Group

Today’s episode is part inspiration, part hilarity, and all heart. Kelly sits down with Anastasia Allison—former park ranger, near-death-experience survivor, and the brilliant mind behind Kula Cloth, the revolutionary (and antimicrobial!) solution for anyone who’s ever squatted to pee in the wild.

But that’s not all…

Anastasia is also one half of The Musical Mountaineers, a backcountry concert duo that hikes into the mountains in formalwear carrying a piano and a violin. You heard that right.

✨ In this episode, you’ll hear:

• The near-death experience that completely changed Anastasia’s path
• Why she went from park ranger to pee cloth inventor
• What the heck a Kula Cloth is—and why it’s a total game-changer for outdoor adventures
• How a “goodbye email” turned into the funniest video Kelly’s ever seen
• The secret society of hikers (with clothes clipped to their packs and a wink of recognition)
• How Kula Cloth created not just cleaner trails, but a real sense of connection and freedom
• Daily dance parties (1,000+ days strong!) and finding joy in simple, present moments

Whether you’re new to the trails or a backcountry queen, this conversation is about more than just pee—it’s about permission. To live creatively, boldly, and with a little more sparkle (and a lot less shame).

• [2:45] How a violin led Kelly to discover Anastasia’s wild world
• [8:00] What a Kula Cloth actually is—and how it’s used
• [15:42] The creative spark that launched an unexpected company
• [22:00] Why the “pee cloth” is really a tool for empowerment and conservation
• [31:20] The daily dance experiment that became a movement
• [36:10] Final words on creativity, connection, and being vs. doing

• Visit kulacloth.com to get your own Kula Cloth
• Follow Anastasia on Instagram: @anastasia.allison
• Explore the magic of The Musical Mountaineers
• Want to dance with Anastasia? Learn more here
• Got questions? Email her directly: anastasia@kulacloth.com

Ever felt awkward talking about “trail hygiene”? What changed your outdoor comfort game? Tag Kelly @fitisfreedomlife and let us know what YOUR favorite trail hack is—or post your Kula pic with a wink!

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.

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.

• 🎯 Join the Waitlist for a Personalized Fitness Plan → fitisfreedom.com/plan
• 📖 Explore More Podcast Episodes → fitisfreedom.com/podcast

💛 Follow on Instagram: @fitisfreedom.kelly 👯‍♀️ Join the Community: Fit is Freedom Facebook Group 🌐 Visit the Website: fitisfreedom.com

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

• 🎁 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

👉 Follow me on Instagram: @fitisfreedom.kelly 👉 Join the community: Facebook Group – Fit Is Freedom 👉 Visit the website: fitisfreedom.com

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.

• 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!