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PODCAST · health

fast and flow

by Katherine Kelly

this podcast is for anyone who is looking to GROW their SELF CONFIDENCE and create their DREAM LIFE through daily, REALISTIC fitness and wellness habits

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Episodes

  1. ep. 56 pt 2 - in DEPTH BOS race recap

    Still had too much to say

  2. ep. 56 road to Boston

    Hiiiii friendssssss - im recapping my road to Boston and my Boston Marathon experience!!! Genuinely this podcast could have been double the length so let me know if there’s anything you want me to deep dive into and i can make follow up episodes :) SHOUTOUT TO BRETT FOR BEING THE BEST SPECTATOR…

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  3. ep. 55 perspective shift from my running injury

    Hi friends! I’m talking about my perspective shift on running since being injured. Spoiler alert — I’m super grateful for this injury, but I’m someone who will ALWAYS find the silver lining, bc how can you not?! It makes life so much better!!

  4. ep. 54 i always want more

    Hi friends!! Missed ya. I’m kinda in rare form this episode, but talking about how I always want more and I’m never happy with what I have. But how I’m taking matters into my own hands to FLIP THAT AROUND!!!

  5. ep. 53 getting back into fitness (starting a new training cycle, THE STRUGGLE IS REAL, reframing)

    hi friends!! in this episode I’m talking about the heights and lows of getting back into a new training cycle and reminding myself WHY i run in the first place

  6. ep. 52 having fun on vacation (eating disorders, losing fitness?)

    hi friends! IM BACK!! weekly podcast episodes are back my friends. in this episode i recap my honeymoon and talk about having fun on vacation and being OKAY with losing fitness, setting intentions on what you want out of your vacation, and making peace with the fact your body will constantly be...

  7. ep. 51 brooklyn half marathon recap!

    hi friends! we’re here back to back weeks. LUCKY DUCKS :)) in this episode i recap my BK half experience and the other races ive done this season

  8. ep. 50 transforming yourself is uncomfortable

    hi friends!! MISSED UUUU. Talking about how transforming yourself is uncomfortable and how i’ve found myself almost sabotaging my growth bc it’s more comfortable to stay in the place you’ve always known, even if it’s not what you really want

  9. ep. 49 how i approach the taper

    hi friends! taking you through how i approach the taper for races, specifically talking about my half marathon in 2 weeks

  10. ep. 48 im burnt out

    hi friends! in this episode we talk through all the reasons im burnt out and the things that are weighing heavy on my mind right now. i hope if other people are feeling the same way you realize ur not alone

  11. ep. 47 not every race is gonna be a PR

    hi friends! in this episode I’m talking about the mental battle of not PR-ing every race. if you’re not getting faster than what’s the point (hint: there is always a point). taking you through my mental struggles in this episode

  12. ep. 46 just be URSELF

    hi friends! in this episode I’m talking about the dire need to be authentic (ew, I know that word is overused but bear with me). i get fired up in this one

  13. ep. 45 i used to hate mondays

    hi friends! in this episode I’m talking about why i used to get so stressed and depressed on mondays, and how ive turned things around to see mondays as a fun start to the week in a non-intimidating way!!

  14. ep. 44 running for fun (it’s not that serious)

    hi friends! in this episode, i’m talking about creating a balance between running and training purely for fun versus going after a really tough goal. i think there’s a time in place for both and we always have to remember why we started running in the first place and be so grateful that we are…

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  15. ep. 43 how’d I know he was the one?!

    BRETT BAKIES has entered the chat. Chatting about how our relationship started, living together, getting engaged and what makes our relationship work. First guest on the pod so it was only fitting it would be my very own finance !! ENJOY! This is my fav pod yet :)

  16. ep. 42 running and eating disorders

    hi friends! sharing really candidly about my relationship with running and food in the hopes you can a) realize you’re NOT ALONE and b) realize you can heal. Love you the most <3

  17. ep. 41 people pleasing

    Buckle up, here she goes. She was passionate about this topic

  18. ep. 40 standard dietary recs DO NOT APPLY to runners

    hi friends! in this episode I talk about how standard American dietary recommendations can actually hurt your running performance — calories, salt, sugar. Breaking free from that cycle has actually improved my performance and the way I feel on a day to day basis

  19. ep. 39 becoming a certified personal trainer

    hi friends! in this episode I talk about my experience with group fitness, why I do/don’t like it and how I became a CPT and F45 instructor!!

  20. ep. 38 trying to do it all

    hi friends!! walking you through my in person peloton studio experience with becs (it was SICK) and all of the different jobs im doing right now and how im handling everything. my energy is a little wild in this episode but i was really jacked up to talk about this topic

  21. ep. 37 strong not skinny, my PERSONAL interpretation (i am not a doctor)

    hi friends! sharing my body recomposition goals and my interpretation of what strong not skinny means. please keep in mind everyone’s goals are SO DIFFERENT. take anything I say with a grain of salt (I am not a doctor nor a nutritionist, just sharing the research I’ve done myself) :)

  22. ep. 36 let’s get cozy

    hi friends! in todays episode I’m talking about how my mindset around decorating for the holidays has shifted and how I’m embracing the cozy, slower vibes this year

  23. ep. 35 social anxiety

    hi friends! in this episode I talk about how I’ve experienced social anxiety in the past that has made me feel self conscious and like I’ve never been part of a group, and how I’ve started to overcome that

  24. ep. 34 strong legs are hot

    hi friends! kind of a brain dump episode but talking about my strength training priorities for the winter and how much I’m enjoying being strong, dealing with body dysmorphia in the past and how a shift in mindset can quite literally change the way you look

  25. ep. 33 NYC MARATHON ‘23 RECAP

    3:12:02 — best day of my life. i have no words

  26. ep. 32 ins and outs for fall

    hi friends!! im discussing my ins and outs for fall 2023 :)

  27. ep. 31 taper time!!!

    hi friends! nyc marathon in 14 days AHHHH! taking you through my taper plan in this episode

  28. ep. 30 why didn’t they text me?

    hi friends! in this episode im talking about feeling left out of plans and the new approach im taking to be the person who brings people together

  29. ep. 29 don’t sell urself short

    Hi friends! Talking about my 4 min half marathon PR today and the power of believing in yourself. Kind of an emotional episode today bc I’m so proud of myself and had to share this feeling in the hopes it empowers someone

  30. ep. 28 post race depression

    Random mini brain dump :)

  31. ep. 27 how to start posting on social media

    in this episode i share my thoughts and tips for starting to post on social media, how to get over the fear, how to stay consistent, how to maintain a good relationship with social media

  32. ep. 26 how is it possible to run 60+ miles per week?

    hi friends!! in this episode i give some tips on how ive successfully and healthily increased my mileage to 60+ miles per week

  33. ep. 25 making friends in your 20s

    hi friends!! in this episode i give tips and insights for making friends in your 20s. my goal is to empower you with this episode. i want you to know that you can be the person who brings people together <3

  34. ep. 24 ten life lessons running has taught me

    hi friends!! i think this is my favorite episode. came straight from the heart as I was running

  35. ep. 23 marathon training update

    hi friendssss!! in this episode I’m talking about things I’m doing differently this training cycle vs. last training cycle to hit a 3:20 goal pace! (my last marathon was a 3:30:50!)

  36. ep. 22 keeping the promises you make to yourself

    hi friends!! in this episode im talking about tangible ways to build self confidence to get exactly what you want in life bc you truly deserve the world!! and there’s absolutely NO reason you can’t reach whatever goal you have in mind. it really all boils down to keeping the promises you make to...

  37. ep. 21 am I making things harder for myself than they need to be?

    hi friends!!! in this episode i talk about how your mindset around work and lifestyle can totally affect how you feel all day. i really came to this realization when I was at the beach all last week with my family, but still working and getting a lot done in a relaxed state of mind. i think...

  38. ep. 20 what does balance even mean?

    hi besties — in this episode i dissect the question “what even is balance” and give my take on what balance means and if it’s even possible to live a balanced lifestyle

  39. ep. 19 running & alcohol

    hi friends!! in this episode i discuss my journey with alcohol and what my current philosophy around it is as someone who lives a life centered around running and wellness

  40. ep. 18 dealing with negative body image days

    hi friends, in this episode i talk about my struggles with negative body image and some tips for working through it. overall i just hope this episode makes people feel less alone <3

  41. ep. 17 life update, yosemite trip, new priorities, upleveling

    hi frandsss, in this episode im sharing some takeaways from my yosemite trip and talking about how im shifting my schedule around to fit more seamlessly with my life. this is the start of kathy 2.0

  42. ep. 16 - simple things that make me :)

    hi friends! i got the idea for this episode from an emma chamberlain anything goes episode. emma was talking about the things that make her happy, just really simple everyday things, and it made me reflect on what is making me happy right now in my life. i wanted to share because i think…

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  43. ep. 15 my nyc marathon training plan

    hi runner friendsss - in this episode i cover my overarching training plan and mindset for the nyc marathon. i go through my weekly workouts in detail. keep in mine i having been running 5 days a week for 8 years at this point, so my training plan might sound intense, but it works for my level of...

  44. ep. 14 how manifestation ACTUALLY works

    hi friends!!! this is my favorite podcast episode to date! Like sheeeesh I was jacked up listening to it back. Talking about my experience with manifestation and how I use it to actually get the things I want the most in life

  45. ep. 13 how to find meaning and purpose in your corporate job

    hi friends! in this episode i talk about tips and insights to infuse purpose into the job you already have. obviously we’d all love to have our dream jobs, but it’s important to derive meaning from our current jobs as well

  46. ep. 12 how to boost your CONFIDENCE this summer (body image, practical tips)

    hi besties! on this mini pod I talk about 5 tips I’ve used over the past 5 years and that I still use today to help me boost my confidence specifically over the summer

  47. ep. 11 is being addicted to success a good thing?

    hi friends! in this episode i discuss the pros and cons of being extremely success-oriented. setting goals and achieving hard things is amazing, but it also comes at a cost. let's discuss

  48. ep. 10 starting a relationship & living with a significant other

    hi friendsss!! in this episode i talk about my relationship, how brett and i met, our dating story, deciding to move in together. some tips for successfully living together and continuing to progress your relationship in a healthy way. much more to come on this topic, but this is a really good...

  49. ep. 9 how to use criticism and failure as fuel for growth

    in this episode i talk about tangible tips to turn criticism and failure into avenues for growth, because let's be real, we all experience failure on a weekly basis. we can choose to respond negatively and shut down and quit, or respond positively and use negative experiences as fuel to do even...

  50. ep. 8 routine vs. flexibility

    in this episode i chat about what the benefits of having a routine are vs. what the benefits of being flexile with yourself are, and where my philosophy current stands on routine vs. flexibility

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ABOUT THIS SHOW

this podcast is for anyone who is looking to GROW their SELF CONFIDENCE and create their DREAM LIFE through daily, REALISTIC fitness and wellness habits

HOSTED BY

Katherine Kelly

CATEGORIES

health fitness

Frequently Asked Questions

How many episodes does fast and flow have?

fast and flow currently has 56 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is fast and flow about?

this podcast is for anyone who is looking to GROW their SELF CONFIDENCE and create their DREAM LIFE through daily, REALISTIC fitness and wellness habits

How often does fast and flow release new episodes?

fast and flow has 56 episodes. Check the episode list to see recent publication dates and frequency.

Where can I listen to fast and flow?

You can listen to fast and flow on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts fast and flow?

fast and flow is created and hosted by Katherine Kelly.
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