Fit is Freedom with Kelly Howard

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. HERE ARE 3 KEY TAKEAWAYS FROM THIS EPISODE: 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. RESOURCES MENTIONED IN THIS EPISODE: 🐾 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 MORE FROM ME 🐶 Follow me on Instagram: @fitisfreedom.kelly 🌟 Visit the site: fitisfreedom.com 🎧 Explore all podcast episodes: Fit Is Freedom Podcast SUBSCRIBE & REVIEW 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! 🎙🐕

Summary 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. 3 Key Takeaways 💥 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. Resources Mentioned Kelly’s Custom Fit Plan: fitisfreedom.com/plan Podcast Episode on Starting Strong vs. Starting Small UTMB Fitness Recovery Research Links to Learn More, Follow, and Subscribe 🎧 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

🏞️ Episode Summary: 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). 💡 Episode Highlights: [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 🔗 Resources & Links: 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: [email protected] ✨ Join the Conversation: 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!

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. 🎙