Valkyrie in the cathedral-city of the great ship

VALKYRIE RISE

A 10-minute walk that wakes you up — music, message, and momentum.

Hosted by Kita Johnson

LISTEN TO THE LATEST EPISODE

How Every Episode Works

MINUTES 0–2

THE THEME SONG

Move with it — this is your cardio.

THE MIDDLE

THE TALK

An easy walk — one true thing for your day.

MINUTES 8–10

THE THEME SONG RETURNS

Finish strong.

A new episode every day, and a talk-show episode every week. Ten minutes. Ten minutes of cardio. One soul at a time.

Episodes

LATEST EPISODE

Sleep Like a Warrior: Recovery Is Where You Get Stronger

October 26, 2026 · 5:31

Episode four of The KitaFit Podcast. Kita Johnson makes sleep and recovery simple after forty: why you get stronger between workouts, three anchors for deeper rest, how to adjust training after a poor night, and a seven night consistency challenge.

The Archive

Valkyrie Rise Day 3: One Deep Breath
October 26, 2026 · 3:28
Day 3 of Valkyrie Rise with Kita Johnson. Quote of the day: Sometimes it is one deep breath after years of holding everything inside. Thesis: one honest deep breath can be the first awakening of the whole rebuild. Restoration: ocean, sunrise, breath, silence, healing — space to begin again. Wisdom Win of the Day included.
Valkyrie Rise Day 2: Stronger Than Your Story
October 26, 2026 · 3:33
Day 2 of Valkyrie Rise with Kita Johnson. Quote of the day: Sometimes it is realizing that you are stronger than the story you have been telling yourself. Thesis: you are not your old story — identity changes first, and the body follows. Correct the wobble, become a warrior one day at a time. Wisdom Win of the Day included.
Valkyrie Rise Day 1: I Wanted to Get Healthy Again
October 26, 2026 · 3:32
Day 1 of Valkyrie Rise with Kita Johnson. Quote of the day: I wanted to get healthy again. Thesis: fasting starts with a why, not a diet. The base of health is the immune system, treat yourself as you would treat a client, and what your body burns matters. Wisdom Win of the Day and the road to the 30-Day Kickstart at Thanksgiving.
Sick and Tired of Being Sick and Tired: The Jump Start, Kick Start Pep Talk
October 26, 2026 · 3:40
Kita Johnson wrote this one herself for Thrive Podcasts. The jump start, kick start pep talk: what it feels like before you change, the decision to change today, and four free starters — sleep eight to ten hours and rise with the sun, a brisk sunrise walk, a sunset prayer, cold water, and one clean protein and fat meal. Thirty, sixty, and ninety day tracks. Stand in your light, stand in your truth, always be a warrior.
Protein Made Simple: Fuel Your Strength After Forty
October 19, 2026 · 6:00
Episode three of The KitaFit Podcast. Kita Johnson makes protein simple after forty: why it matters for muscle, energy, and recovery, the palm method for portions, protein anchors for breakfast, lunch, and dinner, affordable sources, and a seven day breakfast challenge.
Strong After Forty: Why Muscle Is Your Best Friend
October 12, 2026 · 5:26
Episode two of The KitaFit Podcast. Kita Johnson makes the case that muscle is independence after forty, clears away three common myths about lifting, and teaches the five movement patterns behind a simple beginner week of strength training at home.
Welcome to the KitaFit Podcast: One Soul at a Time
October 6, 2026 · 4:46
Kita Johnson launches the KitaFit Podcast with her vision to empower humanity one soul at a time. In this first episode: functional exercise, food as energy, sleep and fat-burning, faith and stress release, the 7-Day Kickstart, and the food diary that starts it all.