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!

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:

1. Why Planning is Non-Negotiable

• Weekly plans and daily adjustments that set you up for success.
• Tips for planning workouts, meals, and even supplements.

• How a simple promise of 5 minutes of movement can spark consistency.
• Build trust with yourself by doing what you say you’ll do.

• The secret to staying motivated by imagining how success feels.
• Rewire your brain and energize your workouts with positivity.

• Why recording your wins—even small ones—keeps you on track.
• Quick tips for making tracking easy and sustainable.

• Why support systems matter and how to build your fitness tribe.
• Join Kelly’s Facebook group for a supportive, like-minded community.