Rise Health Coaching by Jana

✨ What You’ll Learn in This Episode How to break free from all-or-nothing holiday thinking Mindset shifts that help you enjoy food without guilt Simple strategies to feel good in your body while still celebrating How to stop the “holiday spiral” before it starts The difference between eating with intention vs. restriction Real-life ways to balance joy, food, connection, and well-being this season...

🎙️ Episode 31: Change Isn't One Size Fits All You Haven’t Tried Everything — You’ve Tried Everything Else ✨ A mindset-reset episode about why real change doesn’t happen through copying someone else’s plan — it happens when you finally build one that fits your life . ✨ What You’ll Learn in This Episode 🌱 Why “I’ve tried everything” is almost never true 🔄 The difference between trying rando...

🎙️ Episode 30: Holiday Tactics to Stay "On Track" ✨ What You’ll Learn in This Episode 🎄 How to redefine “staying on track” during the busiest, most tempting time of the year 🤍 Why grace is a strategy , not an excuse — and how it keeps you from burning out 🍽️ How to enjoy holiday food and traditions without guilt or the “I’ll start Monday” mindset 🧠 The simple mindset shifts that help...

🎙️ Episode 29: Your Environment Shapes Your Inner Voice ✨ What You’ll Learn in This Episode In this episode, we explore how your mind and body are your most important environments — and how the spaces, people, and energy around you shape your self-talk, habits, and overall wellbeing. You’ll learn:  🌱 How your inner dialogue mirrors your surroundings  💭 Why your mindset isn’t just mental — it’s...

🎙️ Episode: How an All-or-Nothing Attitude Could Be Ruining Your Nutrition ✨ What You’ll Learn in This Episode: Why perfectionism and “on/off” thinking keep you stuck in cycles of progress and setback How the all-or-nothing mindset damages your consistency, confidence, and relationship with food The “dimmer switch” approach — your Rise method for sustainable success Real-life, seasonal meal prep...

🎙️ Episode 27: 10 Micro Habits to Build Momentum for 2026 Because the habits you build now decide how you’ll feel a year from now. ✨ What You’ll Learn in This Episode The 10 small-but-mighty habits that can reshape your energy, mindset, and daily rhythm Why micro habits are the foundation of long-term success and self-trust Simple, doable ways to implement each habit starting today When you’ll be...

🎙️ Episode 26: It’s Not Discipline — It’s Misalignment ✨ What You’ll Learn in This Episode Why “lack of motivation” usually isn’t the real issue The difference between borrowed goals and aligned goals How to tell when a goal is out of alignment with your life and values Why loving the process is the key to consistency How to realign your goals so the journey actually feels good A simple reflectio...

🎙️ Episode 25: Why Your Immune System Needs Recovery Your immune system doesn’t just need supplements — it needs rest, rhythm, and recovery. In this episode, Jana dives into how constant stress, overtraining, and under-recovering can quietly sabotage your gut health , immune strength , and energy levels — and how simple recovery habits can bring your system back into balance. ✨ What You’ll Learn...

🎙️ Immune Resilience 101 — What Actually Works Gut health, inflammation, and nervous system support for fall ✨ What You’ll Learn in This Episode Fall brings cooler temps — and a perfect time to strengthen your body from the inside out. In this episode, we’re breaking down what actually supports immune resilience — no fads, just foundational habits that work. You’ll learn:  🦠 Why your gut is the...

🎙️ Episode 23 : Finding Your Fitness Why ✨ What You’ll Learn in This Episode 💡 Why having a deeper “why” behind your fitness matters more than surface goals 🏋️ How your why helps you stay consistent when motivation fades 🔄 The difference between short-term results and long-term purpose 🌱 Simple steps to clarify your own why so it guides your choices In this episode, we’re diving into the heart...

🎙️ Episode 21: How to Build a Realistic Wellness Routine  ✨ What You’ll Learn in This Episode The real reason most routines fail — and why it’s not your fault 🚫 How to shift from rules → rituals so your habits feel nourishing, not punishing 🌱 The power of anchor habits and why they’re the foundation of consistency ⚓️ Practical strategies to stay flexible without falling off track 🌀 A step-by-...

🎙️ Episode 21: Anchor Habits — The Small Things That Keep You Grounded ✨ What You’ll Learn in This Episode 🌊 Why anchor habits act like “lifelines” that keep you steady in busy or stressful seasons 🥗 Practical nutrition-based anchors (like water before coffee, protein at meals, and “protein + produce” snacks) 🧩 How to use habit stacking to build anchors into your day without relying on willpow...

🎙️ Episode 20: How to Rebuild Your Health Routines After a Summer Reset ✨ What You’ll Learn in This Episode: Why the phrase “back on track” can actually sabotage your mindset 🛤️ How to reflect on your summer before rebuilding 🌞 The power of choosing 2–3 anchor habits to regain momentum ⚡ What a smooth transition looks like vs. all-or-nothing ⚖️ Seasonal systems to make your routine easier 🍂 Th...

🎙️ Episode 19: Align, Don’t Hustle We live in a world that glorifies the hustle — being busy, doing more, and always pushing harder. But what if the key to progress isn’t about more, but about alignment ? In this episode, I share how to shift from urgency and pressure into purposeful action that actually supports your health, goals, and future self. ✨ What You’ll Learn in This Episode: 🛑 Why hus...

🎙️ Episode 18: Clear the Friction - How Small Shifts Unlock Big Productivity  Does your routine feel heavier than it needs to be? In this episode of the Rise Health Coaching Podcast, we’re talking about friction—the small obstacles, habits, and inefficiencies that drain your energy and hold you back. By learning how to spot friction and clear it, you’ll free up more time, energy, and focus to stay...

🎙️ Episode 17: Maintaining Consistency in Seasons of Change In today’s episode, I’m sharing strategies for maintaining consistency during life’s transition seasons. Whether you're moving through a lifestyle change, a shift in routine, or a new mindset, staying consistent can feel like a challenge. But with the right mindset and adaptable routines, it’s possible to stay grounded. Episode Highl...

🎙️ Episode 16: 10 Things I Learned in 10 Summers ☀️ 10 Things I’ve Learned These Past 10 Summers ☀️ The Power of Taking Time Off Unplugging is key for clarity and creativity. Whether it’s a vacation or a weekend break, stepping away is essential for mental health. Growth Happens in the Uncomfortable Moments Challenges and discomfort lead to the most growth — both personally and professionally. The...

🎙️ Episode 15: A Tactical Clean Slate for the Second Half of the Year Episode Title: Your Environment = Your Progress: A Tactical Clean Slate for the Second Half of the Year Summary: In this mid-year reset episode, Jana dives into how your home, phone, and digital spaces might be holding you back—and exactly how to clear the clutter. Learn tactical steps to align your environment with your goals a...

🎙️ Episode Title: Holistic Health Coaching vs. Nutrition Coaching: What’s the Difference (and Which One Do You Need?) Episode Summary: In today’s episode, we’re unpacking the often-confused roles of holistic health coaching and nutrition coaching. While they both support your wellness journey, they do so in very different ways. Whether you’re feeling stuck in your health goals or just want clarity...

🎙️ Rise Health Coaching Podcast Episode Title: Mid Year Review  🎙️ Episode Title: Mid‑Year Review – Checking In on Your 2025 Goals Host: Jana Renner Podcast: Rise Health Coaching Podcast Episode Summary: In this episode, Jana invites you to pause and reflect on your year so far. June is the perfect time for a mid-year check-in to reconnect with your goals, celebrate what you’ve already accomplishe...

🎙️ Episode Title: Coaching with Purpose – A Conversation with Matt from Purposeful Fitness 🗓️ Episode Summary:  In this inaugural guest episode of the Rise Health Coaching Podcast, host Jana Renner joined by a very special guest — her longtime coach, colleague, and friend, Matt, founder of Purposeful Fitness. Jana and Matt have shared over seven years of coaching experiences, collaborations, and m...

🎙️  Rise Health Coaching Podcast Episode Title: I Finished My Challenge! Here's What I Learned Episode Overview: Hey there, welcome (or welcome back!) to the Rise Health Coaching Podcast. I'm your host, Jana Renner, and today’s episode is all about wrapping up a personal challenge I’ve been sharing with you over the past few weeks. If you’ve been following along, you know I started a ver...

🎙️ Rise Health Coaching Podcast Episode 10: Sunday Reset – How to Start Your Week with Intention Welcome back to the Rise Health Coaching Podcast ! In today’s episode, we’re diving into one of my favorite rituals: the Sunday Reset —that one intentional day (that doesn’t have to be a Sunday) where you get your life organized, your space refreshed, and your mind clear for the week ahead. Whether you...

🎙️ Episode 9: Morning Routine Rise Health Coaching Podcast with Jana Renner Welcome back to the Rise Health Coaching Podcast! I'm your host, Jana Renner, and in this episode, we’re diving into the power of morning routines —why you need one, how to build one, and how to make it work for your life. ✨ What is a Morning Routine? A morning routine is a set of intentional habits you follow after...

🎙️ Episode Title: Discipline Builds Self-Confidence Episode Summary: In this episode, Jana dives into how discipline isn’t just about getting things done—it’s actually a secret weapon for building your confidence. She breaks down why showing up consistently, pushing through challenges, and trusting yourself can make you feel like a total boss. If you’re ready to take control of your life, ditch se...