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Wellness By Design

Nov 11, 2021

You don’t need to have a big exercise program to reap big benefits. Join me and my guest, women’s fitness coach Kelly Howard, to find out why and learn how to set yourself up for success with pain-free movement. 

In this episode you’ll learn:

⏰ 4:31 Why starting small works when it comes to pain-free movement

⏰ 6:03 Start with how you want to feel

⏰ 8:53 Steps to set you up for success 

⏰ 11:28 Add ‘wild cards’ to your fitness routine

⏰ 18:03 Using rewards as incentives

⏰ 21:03 How adventure makes you powerful

⏰ 24:57 How to try something you’ve never done before

⏰ 30:47 The ONE thing you can do today to upgrade your health

For over 20 years Kelly has been connecting women to freedom and personal empowerment through fitness consistency, mindset, fun and adventures. She’s changed thousands of lives with her Fit is Freedom podcast, courses, events, and books. A serial entrepreneur (created and sold four companies), she’s the former owner of Bayou City Outdoors, the largest outdoor activity and social club of its kind.  She’s helped thousands of women enjoy and flourish on hiking, biking, and kayaking adventures worldwide. She currently calls Houston, Texas her home, but can frequently be found on rivers and trails across the globe.

Kelly’s gift and link:

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Full show notes and related resources can be found at:

Hi there! I am Jane Hogan, the Wellness Engineer, and the host of Wellness By Design. I spent 30 years designing foundations for buildings until chronic pain and inflammation led me to hang up my hard hat and follow my heart. Now I blend my backgrounds in science and spirituality to teach people how to tap into the power of their mind, body and soul. I help them release pain naturally so they can become the most wonderful fine version of themselves. 

Wellness By Design is a show dedicated to helping people achieve wellness not by reacting to the world around them but by intentionally designing a life based on what their own body needs. In this show we explore practices, methods and science that contribute to releasing pain and inflammation naturally.

Learn more at

Create more peace and calm in your life with breathwork, meditation and affirmations with my Peaceful Pain Release audio bundle. Download here:

Want to become a Wonderful Fine Woman? Join the program for one month or as long as you like.  Learn more and sign up here:

Connect with Jane: 






DISCLAIMER: The information contained in this podcast is for educational purposes only and is not intended to treat, diagnose, cure or prevent any disease. You should always seek the advice of your physician or other qualified healthcare provider with any questions you have regarding a medical condition before undertaking any diet, exercise, supplement, health program, or other procedure discussed in this podcast.