Boundaries Equal Freedom
- JM Ryerson
- Oct 16
- 5 min read
I recently sat down with Kayla Logue on my podcast to unpack a deceptively simple idea: boundaries equal freedom. Kayla is a best-selling author, keynote speaker, founder of the nonprofit Move Into Words, and a multi-unit Jetset Pilates franchise owner. In our conversation she blends grit, strategy, and mindset, and shares practical tools she uses every day to protect her time, get clarity, and keep moving forward.
What "Boundaries Equal Freedom" Really Means
At first the phrase sounds obvious: set boundaries and you gain space. Kayla framed it like this - boundaries start internally and are rooted in your values and priorities. They are not always loud declarations to others. They are the commitments you make to yourself so your time and energy align with what matters.
"No should be the default answer."
That bold line captures the point. Saying no is empowering because it protects the hours that matter - your prime productive time, recovery time, or whatever you need to do deep work. When you keep giving away those hours for social calls, scattered meetings, or low-priority tasks, you end up suffocated and resentful. Boundaries restore freedom by preventing that slow leak of time and focus.
Real-world example: the coffee meeting rule
Kayla had a clear wake-up moment: her calendar was full of morning coffee dates that ate into her best working hours. She set a boundary - informal but firm - and capped casual meetings to two per month, reserving prime time for focused work. The result was immediate: more productivity, fewer last-minute cancellations, and less burnout. That small boundary compounded into meaningful freedom.
Practical Boundary Tactics You Can Use Today
Define your prime hours and protect them. Block them on your calendar and reserve them for deep work.
Set meeting limits. For example, give a five-minute grace window and then reschedule. Be polite, not apologetic.
Limit casual commitments. Say yes selectively - two coffee catch-ups a month, or only accept meetings that are productive.
Make cancellation your last resort. Say no up front rather than repeatedly overcommitting and canceling later.
Jetset Pilates - Movement That Matters
Kayla is a Jetset Pilates franchise owner. Jetset uses reformer machines, offering a modern and traditional blend of Pilates that she describes as a full-body workout focused on core, stability, and functional strength.
Key points about Jetset Pilates:
It is a reformer-based studio with a polished, luxury feel and a high-end brand experience.
The machines support more than 194 exercises, keeping classes varied and effective.
It is accessible for all levels and has strong community and transformation benefits.
Locations mentioned: Lake Norman opening in June, and South End Charlotte planned next year.
Kayla also shared a pragmatic boundary for workouts: avoid high-intensity reformer sessions when you are hung over. Simple, honest rules like that preserve consistency and prevent bad experiences from derailing momentum.
Move Into Words - Movement Into Writing
Move Into Words is Kayla's nonprofit that pairs physical movement with intentional writing to support young professionals' mental and physical health. The model is straightforward and powerful: exercise to get the body engaged, then structured journaling to process and gain clarity.
Events under Move Into Words typically follow a two-part format:
A workout or movement session - could be reformer Pilates, mat Pilates, yoga, walks, runs, or boxing.
A workshop for the mind - guided journaling, conversations on topics like confidence, burnout, and resilience.
The combination is designed to make mental health practices accessible and actionable for busy professionals.
Always Squeezing Lemons - Kayla's Book and Mindset
Kayla's book is titled Always Squeezing Lemons, with the subtitle: taking responsibility to define your own success. The central idea is radical responsibility. Kayla puts it plainly:
"You can be the cause, the problem, and the solution for everything in your life."
The book is full of practical mindset shifts from Kayla's own journey - leaving a relationship and a job, rebuilding with limited resources, and ultimately launching multiple ventures. The theme is not toxic positivity. It is a disciplined focus on what you control, and the daily practices that compound into real change.
Journaling, Brain Dumps, and the Power of Honesty
When Kayla has a "what the f are we doing" moment, her first tools are simple and free: pen and paper, and movement. She described journaling as the primary way she processes chaotic thoughts. Her approach to journaling is intentional and blunt - word vomit first, then structure.
Key journaling practices she recommends:
Start with brutal honesty. The journal is for you, not for public consumption. Commit to writing what you really think.
Do a brain dump to clear the noisy thoughts that trigger overreaction and anxiety.
Use structured prompts when needed. For example, write three wins from today and three wins you want for tomorrow. This practice comes from the Gap and the Gain philosophy and helps build momentum.
Daily gratitude - even three quick things while making coffee can shift mindset and improve focus.
And if journaling feels too much in a particular moment, Kayla's simple fallback is a walk. Movement reduces cortisol, increases clarity, and often unlocks better thinking. She calls walking "free therapy" and pairs it with journaling for powerful results.
Sample Journal Prompts to Get Started
What three things am I grateful for right now?
What are three wins I had today?
What are three wins I want to accomplish tomorrow?
What is the one thing that is bothering me the most? Write it out without editing.
What action can I take in the next 24 hours that moves me toward a solution?
Entrepreneurship and the "What the F" Moments
Kayla's entrepreneurial path was not free from fear. She admitted to nights where she wondered, "What the actual f are we doing?" Entrepreneurs should expect uncertainty - it comes with the role.
Practical realities she mentions:
Be prepared for lean periods. Expect to possibly forgo a paycheck in the first year or two.
Accept fear as part of growth. Scary moments do not mean failure - they are a signal you are doing meaningful work.
Surround yourself with a team and community that supports your vision and helps shoulder tasks you cannot or should not do alone.
Books That Influenced Kayla
Kayla recommended several books that have shaped her thinking and habits:
The Subtle Art of Not Giving a F by Mark Manson - a blunt, helpful perspective on prioritizing what actually matters.
Atomic Habits by James Clear - the power of small, consistent actions and habit design.
Think and Grow Rich - a classic on mindset and the role of focused thought in shaping reality.
Gap and the Gain - use the gain lens to measure progress and build momentum rather than obsessing about the gap.
Practical Takeaways - How to Apply This Now
Set one clear boundary this week. Protect a block of time and communicate the rule to others.
Start a nightly or morning journaling habit. Begin with three wins and three next-day priorities.
If you feel overwhelmed, go for a 20 to 30 minute walk before making decisions.
Limit casual meetings and enforce a simple reschedule policy instead of dragging out your time.
Remember that you control your attitude and activity - focus on what you can change.
Final Thoughts
Boundaries are not punishment for others. They are permission for you - permission to focus, create, and show up as the person you want to be. Kayla Logue models this by protecting her time, using movement and journaling to gain clarity, and taking radical responsibility for her life and businesses. Her line that sticks with me is this: you are the cause, the problem, and the solution. That is a tough, empowering truth.
If you are in the Charlotte area, check out Jetset Lake Norman and keep an eye on the South End opening. Explore Move Into Words for events that combine movement and intentional writing. And if you need a practical reset, grab a pen, take a walk, and write the three wins you had today. Boundaries equal freedom. Start small. Be honest. Keep moving.
Watch this full episode from the Let's Go Win podcast on YouTube.
Comments