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Feature article - from www-the-business-news.com

Success story - Mom makes time to be a runner

Success story - Real man no longer the fat kid

Success story - Runner won't look back and say "I wish I would have"

Success story - At midlife, she re-created her body, attitude

Success story - She climbed 100 pound mountain

  Hall of Fame Free Health Tips

See what is working for others!
Many of the success habits listed below are from individuals who participated in Jane's 12-Week 'Just Get it Over With' Personal Conditioning class. If you want to share your advice with me, drop me an email!

Free Exercise Tips
Free Healthy Eating Tips
Free Mental Toughness Tips
Free Prevention Tips

Free Exercise Tips

• "I learned it is much easier to get my workout in if it is scheduled into my day." --Jayme Murphy
• "I am proud of getting up to 150 minutes of exercise each week. I am confident that I can keep this healthy pattern up." --Kristin Woyak
• "I really, really like keeping an exercise journal. It lets me set goals for myself and follow my progress. It lets me express my goals and dreams for myself and my plan of action to accomplish them." --Jeff Ritter
• "I am proud that I can now run more than one mile without dying. Running is fun." --Virginia Mangin
• "I throw my gym bag into the car so that I can go to the YMCA directly from work. If I went home first, I probably would not leave the house again. I also bring fruits and vegetables to work to snack on when I get hungry." --Margaret Pickett
• "I am most proud that I can now run 3.1 miles without stopping. I started with .5 miles and as each week went by, I improved by increasing my distance. Setting small, attainable goals is what has helped me progress. I came to realize that the majority of my roadblocks were the ones that I had created in my head by telling myself that I couldn't do it." --Sarah Baugher
• "I increased my bench press from 275lbs to 300lbs. I cut my soda intake from two cans/day to zero cans/day. Also, I am able to run three miles now without stopping. This program was great for boosting my confidence." --Tony Gielow
• "There were so may mornings that I did not want to go running but I did. I learned that I can really accomplish anything if I put forth all my effort and trust God to help me." --Katie Krall
• "I have a target of running 50 minutes, three times per week. That is when I feel my best. If I accomplish that I feel that I've earned the right to enjoy my fun activities like golfing and eating movie popcorn guilt free." --Louise Martin
• "I was able to run three miles in under 20 minutes. 19:53 to be exact." --Ngosong Fonkem
• "I exercise for my health and to achieve a state of balance between my soul, mind, body and heart. There is a great command in the Bible in Deuteronomy chapter six which helps me with this balance. It states, 'Love God with all your heart, soul and might.' --Tim Shillcox
• "I wasn't working out at all. Now I workout three to five days per week and I feel great." --Maria Goin
• "I get very inspired by others who are sick, have just had a hip replacement or have lost a spouse. They could just give up, but their positive attitude and will keeps them going-even though hard times. Exercise gets your mind off the rotten things that are just a natural part of life." --Ellen Maas
• "I am different in the way I feel about myself physically. I used to be so obsessed with what the scale said. Now I don't step on the scale. I do things that make me feel better and look better." --Katie Hanrahan
• "I achieved a better understanding of my values, goals and needs. My level of fitness has greatly improved and I am feeling great all around. I'm more motivated and I really have goals and a direction which is something I didn't have before." --Michael Tewes

What tip will you add to your life this week?

Do you have any tips to share? Drop me an email at janiebirr@aol.com

Free Healthy Eating Tips

• "I convinced myself that eating breakfast is a great way to start my day and it reduces overeating." --April Rogalski
• "I am now eating a lot healthier. Fruits and veggies have replaced cake, chips and greasy pizza." --Sarah Arpke
• "I learned the importance of not skipping meals. Skipping meals makes me more prone to stress and fatigue as well as eating more during the day, especially junk food." --Rocio Amoro
• "Serving size does matter. By measuring out the servings, I'm limiting myself to what I'm supposed to eat rather than indulge myself."--Rachaele Meyerhofer
• "I kept a diary where I tracked everything I ate and all the exercise that I did each day for three months. I made a point system for myself to reach small goals in body, mind and spirit early on and built up to more difficult goals as time went on." --Sheila Blackman
• "I am most proud of quitting drinking soda. That was very difficult for me but now I feel healthier, which is great. Drinking a lot of soda seemed to drain me and make me tired after the initial boost of energy from the caffeine." --Ashley Massart
• "I've taught myself what is good to eat and how to say no when I am trending back into old eating habits. If old eating habits get you back out of shape, you can't bring back the old eating habits. Getting fit and staying fit requires a life change in eating and exercise. I've committed to myself to exercise and evaluate my activities over each week to make sure that I have." --Dave Kessenich
• "Having good friends to support you, I think, is crucial. They really help me when I'm feeling down and all I want to do is eat a whole cake." --Kara Klauck

What tip will you add to your life this week?

What about you? I love hearing about your success. Do you have any tips to share? Drop me an email at janiebirr@aol.com

Free Mental Toughness Tips

• "I've learned that it is alright to fail and when you do to fail forward. Also, you might have to work at something for awhile before you achieve it. I have learned to never give up and if I fail, to keep trying."--Brian Disterholdt
• "The thing I am most proud of accomplishing is finding out who I am and what I really want in life." --Diana Duquette
• "I am breaking through my fears, taking risks and pushing myself into unknown areas. Failure is scary but not as scary as never having tried." --Gail Krawczyk
• "I learned that in order to accomplish my goals, I need to make a clear and specific plan. By doing so, I can see where I am and where I want to be. When I feel the urge to cheat, I just have to think of my goal and determine if it is worth the setback." --Brooke Walesh
• "Set goals. When you set your eyes on a goal, you are more likely to stay focused and committed. Small goals are my secret to longevity. Life is not a sprint. It is a long-distance marathon. Write down a list of goals, dreams and ambitions. Check the list often." --Zaid Jazrawi
• "When I exercise, I think of it as putting money into my health bank. When I am older, I know I will be able to draw the benefits from my account." --Kanan Kumrah
• "You are the only person who can take responsibility for yourself. If you want something badly enough, you will find a way to make it happen. Don't 'try' to do anything, do it. 'Try' leaves room for failure." --Dawn Krines Glatt
• "I am proud of the fact that now I know I can do it. Three months ago, I thought if I reached one or two goals, that would be amazing. The fact that I reached all of them...amazing! I am more confident. My life is more structured. I feel better. I am more alert. There isn't one thing that became bad out of this...besides that now I have to buy new pants!" --Richard Sternard
• "I am most proud of my newly discovered discipline. I like to go workout now. It's become more of a stress release than a chore." --Rachel Hart
• "I don't run away from problems, I run into them! If something is bothering me, I don't put off fixing it. The longer I wait the more awkwardness builds and I feel uncomfortable. I face my problems right away and get them resolved." --Marcy Dixon
• "I realized that I can be healthy. I can strength train. I can make healthy food choices. I can pray and meditate everyday. I am more of a whole person now. I feel complete." --Kristin Mauk
• "Everyday I wake up feeling much more energetic and happy. I have learned to stick to a goal until it is fully accomplished. No more quitting." --Nicole Michels
• "I am most proud of realizing who is important in my life and telling them how much I love them and helping them out with their health." --Amy Fieck
• "I realized that when I said that I wanted to do something 'more often' I didn't do it. When I started saying how often exactly or in what amount, I stuck to my routine better." --Elizabeth Brosig
• "I learned that as easy as it is to make excuses, it makes it so much easier if you just go and work out." --Nichole Morley
• "I achieved the ability to set goals, recognize excuses and to not take 'no' for an answer. I am most proud of retaining the things learned in this class and implementing them in other areas. You just have this feeling like "whoa!" --Jeff Krall

What tip will you add to your life this week?

Do you have any tips to share? Drop me an email at janiebirr@aol.com

Free Prevention Tips

• "I am very proud of the fact that I cut down on smoking so much, going from a pack a day to only 2-3 cigarettes/day makes a big difference in my everyday life." --Erin Hannon
• "I like the benefits of exercising and eating right but I am more scared of the consequences. I'm scared of the diseases like heart disease and diabetes and know that all I have to do is so little to prevent them. Eating healthy and exercising becomes more than just looking great or feeling great. Sometimes it is a matter of how long you are going to live." --Payao Yang
• "I was able to quit smoking, wear my seatbelt when in my car and driving, save enough money to move to Florida and graduate from college. All my goals were very important to me, especially since they are life changing. I worked very hard and was very serious about accomplishing my goals." --Julie McDonald
• "If you are exercising be thankful that you can exercise. In retrospect, I think tearing my ACL was a blessing. I will never take walking for granted again." --Jason Helgeson

What tip will you add to your life this week?

Do you have any tips to share? Drop me an email at janiebirr@aol.com