Train for Life, Not Just for Looks

“The only bad workout is the one that didn’t happen.” – Unknown

You guys, last week kicked my butt. Like, whoa.

I’ve been doing CrossFit for over 13 years now, but this week? It felt like I was brand new all over again. Monday’s jumping chest-to-bar pull-ups torched my calves. Tuesday’s 100 dumbbell snatches lit up my hamstrings. Wednesday, I waved the white flag and rested. Then Thursday, heavy front squats and real chest-to-bars came back swinging. And for some reason, I thought Friday was the perfect day to toss in a bunch of core work and deadlifts. By Saturday… a hobbling mess. 🫠

And the best part? This morning I planned to write this month’s Elevate Livin’ Life Newsletter — and the topic? The Train bucket. Yep, all about fitness and movement. How fitting.

It’s been a while since we checked in on the Five Factors of Health (Eat, Sleep, Train, Think, and Connect). If you’re new here or need a refresher, you can check out [this original post] that walks you through it. I know I got a little sidetracked with finishing the discussion on these buckets (life, right?), but let’s get back to it because these five factors are foundational to a healthier — and ultimately, happier — life.

So, let’s talk about TRAIN.

Struggles at First

If you know me now, you know I love to exercise. Whether it’s lifting in the gym, hiking up a mountain, biking loops big and small, or hauling a backpack through the wilderness — I like to go, go, go. I love what movement does for my mind just as much as what it does for my body (even when I’m hobbling around sore like I am right now 😅).

But believe it or not, I wasn’t always like this.

Back in college and the years right after, I felt completely lost. I wasn’t prioritizing my health, I wasn’t consistent, and I didn’t feel good in my skin. Sure, I could jog a bit or hike a few miles, but overall I was overweight, out of shape, and drifting. I had been active by default through high school and college rec league sports — but once that structure ended, I didn’t know how to move forward. And that feeling sucked.

I tried the gym (Gold’s Gym, baby), but I had no plan. I’d float aimlessly from machine to machine or hit the stair stepper over and over again. It was boring. It was discouraging. I was trying… but I didn’t know what I was doing.

Eventually, I asked my (rather fit and knowledgeable) husband for help — and he introduced me to CrossFit. That’s where it all began to change, but still it changed slowly. And please, don’t stop reading here! This is not a newsletter to try to convince you to become a CrossFitter!! It’s so much more than that.

CrossFit Was Not for Me (At First)

Ya’ll know how much I love CrossFit now. But when I first started — back when we lived in New Hampshire for a few years — it didn’t quite click.

I tagged along to classes with Tony, and yeah, it was better than wandering around Gold’s Gym, but I didn’t love it. I felt awkward surrounded by super-fit people, half of whom were in PT school with my husband. They were all nice, but I couldn’t help feeling a little out of place. (Totally my own insecurities — not their fault!) I was getting fitter, and it was fun-ish… but it wasn’t the obsession it is for me now.

I’m sharing this to remind you that if you’re currently feeling lost or unsure how to bring fitness into your life — you’re not alone, so here are a few things to keep in mind if that’s you right now:

💡 1. You might not like it at first — and that’s okay.
Just because something doesn’t click right away doesn’t mean it never will. And sometimes it’s not the activity that’s the issue — it’s the environment. The first CrossFit gym I went to didn’t feel like my place. Years later, I found a gym with a totally different vibe and it changed everything. So whether it’s CrossFit, spin, yoga, or pickleball… give it a chance. And try somewhere else if it doesn’t feel right.

💡 2. Starting something new usually sucks.
You’ll be sore. You’ll feel awkward. You’ll think you’re bad at it. That’s all normal. Just because it’s hard doesn’t mean it’s wrong for you — it just means you’re at the beginning. (Spoiler alert: I couldn’t do a single pull-up when I started!)

💡 3. Find a buddy.
A class that holds you accountable, a friend to work out with in your garage, or even a weekly walking group — community is everything. It keeps you consistent and makes it way more fun. 😊 Did you know when my mom found out she was pregnant with me at 36 (which was OLD back then) she freaked out and called a good friend and convinced her to walk with her daily to get her in shape for labor, and now, 38 years later they still walk multiple times a week!

💡 4. A pair of dumbbells goes a long way.
Seriously. You don’t need a fancy gym to get strong. A solid pair of dumbbells and a little consistency can take you further than you think. I know the PERFECT programming that works off of just one pair of dumbbells at home if you need some recommendations.

💬 5. Got other tips?
I’d love to hear what helped you stick with fitness when you were getting started. Drop me a reply!

Finding Love (with Movement)

So… CrossFit round one? Not a love story.

Sure, I stuck with it and definitely got fitter, but it wasn’t a magical experience. After that, we moved a few times (thanks, PT school rotations), doing a mix of things: some workouts on our own, a little running, a few random classes. It was okay — but nothing really clicked.

Then we moved to Boise, and that’s when everything changed.

We joined Boise CrossFit, and even though I still carried a lot of the same insecurities I had back in New Hampshire, something finally shifted. I started working through those fears, instead of letting them define me. At first, I just wanted to get physically fit — and that happened. But what surprised me most were the mental benefits.

It was a total mindset shift. I’d always leaned toward a more fixed mindset — shying away from the hard stuff, doubting my abilities. But fitness, and especially CrossFit, taught me how to grow through challenge. I used to dread hard things. Now? I crave them. I seek them out.

And honestly, I believe that training — the hours in the gym, the miles on the trail, the sweat and soreness — prepared me for the biggest battle of my life: kicking cancer’s ass. When you train your body and your mind to face adversity every day, you build resilience that carries over into every area of life.

Okay, enough of my sappy love letter to movement. 😅

Tips to Help You Build a Fitness Life You’re Stoked On

If you’re working on creating a fitness rhythm that actually sticks (and that you maybe even look forward to), here are some of my favorite tips to get you there:

🏆 Consistency is King

The real game-changer is building fitness into your routine. Like brushing your teeth — you don’t question it, you just do it.
There will be days you don’t feel like working out. But if it’s part of your identity — part of your non-negotiables — you’ll show up anyway. That’s where the magic happens.
Don’t stress too much about what you’re doing at first. Focus more on just showing up regularly. Rain, snow, vacation — movement is movement.
Speaking of vacation: Fitness and travel can go hand-in-hand! I’ve done workouts at kids’ parks across the country, the Excalibur parking lot in Vegas, on the grass strip out front of that same hotel, in pools, and more.
One of my favorite things is dropping into a local gym when I travel — you meet people and see their world from the local’s perspective, and it’s honestly just fun.
Once you’ve built a deep fitness habit, you’ll also know when it’s okay to rest. You can take a week off without spiraling because your baseline is strong, and your habit is there waiting when you’re ready.

🌀 It Doesn’t Have to Be Pretty

I can’t even count how many 20-minute workouts I’ve done where even the warmup is part of the workout, and that’s okay.
Something is always better than nothing. Walk. Do 30 pushups. Swing a kettlebell 50 times. Just move.
Going to the gym for 15 minutes might not change your body — but it reinforces your identity. You’re someone who shows up and believes in the importance of movement.
Bad workouts are important. It’s easy to show up when you feel great — it matters even more when you show up tired, sore, or unmotivated.

⏱ **When You Truly Don’t Have the Time**

First… are you sure? 😉 Sometimes it’s not about time, it’s about priorities. If you’re maxed out on time, try doing a mini life audit:
- How much scrolling are you doing?
- How much TV are you watching?
- Where are your pockets of time slipping away?
But if you’re legitimately running at max capacity with good things, try this:
- Walk during your kids’ soccer practice. Or if you’re at home with kids, do a family workout!
- Do 20 air squats between stirring dinner.
- Install a treadmill under your standing desk. Or take walks during phone meetings.
- Do 15 pushups while your shower warms up each day.
  
  **Habit-stack your movement into what you’re already doing.**

My Favorite Fitness Mantras to Power You Up 💪

There are still days I’m not motivated. Days when I drag myself to the gym and feel sluggish. And even the days when I am motivated, there are workouts that absolutely wreck me. In those moments, I dig deep—and these are the mantras I lean on. I hope they help you too.

“I’m Not Tired, I Feel OUTSTANDING!”

One of my all-time favorites comes from Jesse Itzler. His energy is contagious, and this saying has become a family motto. My kids even know to yell “OUTSTANDING!” when I ask how they feel. It’s a mindset shift—check out the video here .

Action Over Perfection & The Only Bad Workout Is the One You Didn’t Do

Just start. Don’t overthink it. Walk out the door. Move your body. Take a push-up break at the park. Climb the stairs. Jog a few steps. Something is always better than nothing.

The Only Way Out Is Through

Once you’ve decided you’re not a quitter, this becomes your mantra. The workout might suck, but you’re not leaving. You’re just getting through it—step by step.

Consistency Is King & Discipline Over Motivation

I know I already touched on this above, but it’s worth repeating. Don’t rely on motivation—it’s flaky. Discipline is what builds your future. Be the kind of person who shows up, even on the days you don’t feel like it. You can also create a Don’t Fail Plan for yourself. If you know something might come up to cause you to not achieve your fitness plan, then tell yourself BEFORE you get there what you’ll do? Bad weather- run anyways or go to the pool for swim? Work went long- workout after the kids are in bed. Forgot your shoes- do upper body movements today.

Be in the Gain, Not in the Gap

I’ve been loving The Gap and the Gain (more on that in a future newsletter). But here’s the gist: don’t focus on where you aren’t—celebrate how far you’ve come. It’s okay to dream, but don’t let that dream steal your joy from the present.

Pull From Your Cookie Jar

David Goggins fans, you’ll get this one. When you do hard things, you create a “cookie jar” of resilience. And when the next challenge shows up? You pull from that jar. I think back to chemo, to the brutal days during treatment—and remind myself: if I got through that, I can get through this.

I also had ChatGPT to design a pretty little infographic for you with all these sayings. Print it. Stick it on your fridge. Tape it to your mirror. These aren’t just workout mantras—they’re life mantras. 💥

Finding Grace Through Life’s Changes:

I’ve had my fair share of surgeries and medical procedures in the past ten years. From my 2015 cancer journey of chemo, surgeries, etc. to two pregnancies, to hysterectomy and more. And I’ve also aged over the past ten years (obviously). Through all these different phases I have discovered a few things with exercise.

1. As best you can, roll with the changes and accept them rather than fight them. Listen to your doctors and physical therapists but also listen to your body. They know what is generally the acceptable things to do during these times (surgeries, recovery, etc) yet they also are learning all the time by people showing there is more that can be accomplished. During my cancer treatment, I worked out frequently but set very few PRs. I climbed a 12,000 footer and mountain biked regularly. But I also had times that I overdid it, like that one day my sister in law was visiting and we had a super fun time pushing each other in the gym, until hours later it hit me and I was lay up and a total mess for hours from accidentally overdoing it. Oops.

2. When I turned 35 I was determined to still be strong and fit, especially in my “CrossFit” world. I remember being bullheaded to go hard in every workout, do all the prescribed weights and not let myself “fall behind” just because I was older, old enough that CrossFit now considered me apart of the “masters” age divisions. I’d show them. Well… they showed me. They showed me there is a reason they made these divisions and different age groups (35-39, 40-44, etc). Because each of those 5 years, things really CAN change. They don’t always change but they might and it’s okay. Now, my swolemate and I love to text each other our times for the workout and talk about how that might be the only workout this week we go at that high intensity. The conversations I have with my other girlfriends revolve around “man, I went on an epic hike yesterday, but today I’m going to get a massage and do yoga tomorrow.” Yes, there are some weeks we go big over and over and over again and it’s fun, but we know it’s not ongoing all the time as it’s not sustainable.

3. As they (whoever they are) has said, “when one door closes another door opens”. So lately my strength numbers are sooooooo low. I used to be able to Clean & Jerk 205# and these days I’m lucky if I could hit 175#. But, I can hike farther and faster than the past Kelli. And even if I couldn’t, it’s a part of life to change what you’re able to do and take it gracefully. NOW, that’s not to say it’s time to let yourself slip into doing nothing. That’s a really bad plan! 🙂

Wrapping It Up

At the end of the day, it doesn’t matter how you move — what matters is that you do. Movement is a gift, and building a consistent practice around it can unlock confidence, clarity, energy, and resilience you didn’t know you had. Whether you’re lifting heavy in the gym, going for a walk at lunch, chasing your kids on bikes, or hiking up a mountain, every bit of movement is a deposit into your health bank.

So let this be your nudge, reminder, or loving kick in the butt to get moving in a way that feels good to YOU. Start small, stay consistent, and don’t worry if it doesn’t look “perfect.” You’ll be amazed what can happen when you just keep showing up. Oh and if you need a little motivation, join the McCall Streak (sorry fellas, ladies only) to get you motivated over the next few months! And if you need a recommendation of a guru with programming fitness for your goals, check out my buddy Ryan at RDH Endurance.

You got this — and I’ll be cheering for you every rep, step, and breath of the way. 💪❤️

Until next time,
Kelli