Rise Health Coaching by Jana

Jana Renner
  • 5.0 (3)
  • HEALTH & FITNESS

Welcome to Rise Health Coaching, the podcast dedicated to helping you create lasting health and wellness through holistic nutrition, mindful habits, and intentional lifestyle changes. Each episode dives into the connection between body, mind, and daily choices—empowering you with practical strategies for better energy, balance, and personal growth. Whether you’re looking to improve your nutrition, build sustainable habits, or elevate your overall well-being, this podcast is your guide to rising into your healthiest, most vibrant self. Tune in and start your journey to lasting health today! Website: https://www.risehealthcoachingbyjana.com/ Instagram: https://www.instagram.com/jana.r.renner/ Blog: https://janarrenner.substack.com/ Subscribe to Email List: https://linktr.ee/jana.r.renner 

  1. 17H AGO

    🎙️ Episode 41: Self-Love As A Health Strategy

    🎙️ Why Self-Love Is a Strategy (and the Way You Talk to Your Body Changes Everything) February often brings conversations about love — but in this episode, we’re talking about self-love as a practical strategy for health and habit change. Because real transformation doesn’t come from criticism or control — it comes from consistent care, supportive habits, and the way you speak to yourself along the journey. This episode explores how self-respect shapes behavior, how your inner voice becomes your most powerful coach, and why compassion leads to consistency. ✨ What You’ll Learn in This Episode Why self-love is a behavior strategy, not just a mindset ideaHow self-criticism disrupts habit consistencyThe connection between nervous system regulation and sustainable health habitsThe difference between body-checking and body-listeningHow small shifts in self-talk create long-term behavior changePractical ways to practice self-love in nutrition, movement, and recoveryWhy journaling builds self-trust and consistency🕒 Episode Breakdown February Theme: Nourishing from self-respect instead of control Self-Love & Regulation: Why supportive habits stick longer than forced ones Inner Voice Coaching: The way you talk to your body shapes behavior Body-Checking vs Body-Listening: Building trust with your body Practical Self-Love Habits: Nourishment, rest, and consistency Anchor Habit of the Week: Journaling for awareness and self-support 📝 Journal Prompt What would the loving choice be for my body today? Optional reflections: What does my body need right now?Where can I support myself instead of criticize myself?What is one small way I can care for myself today?🔗 Resources & Links Follow Jana for daily coaching insights:  Instagram: @jana.r.renner Weekly newsletter + reflections:  Substack: janarrenner.substack.com Guided journal prompts + habit-building resources:  Paid Substack Tier Coaching inquiries:  Rise Health Coaching Next Episode: Building Consistency Through Small Daily Habits And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    12 min

  2. 4D AGO

    🎙️ Episode 40: What Supplements Actually Work

    ✨ What You’ll Learn Supplements don’t need to be complicated or trendy to be effective. In this episode, Jana breaks down how to use supplements as support — not a shortcut — and shares the ones she most commonly recommends for active men and women. You’ll learn what supplements actually do in the body, how to choose quality products, and how to simplify your approach so you’re not guessing or stacking things unnecessarily. 🕒 In This Episode Why supplements should support your foundation, not replace itThe supplements Jana recommends most often (and why): creatine, electrolytes, protein, magnesium, omega-3s, vitamin D, and ironWhat electrolytes actually do and common hydration mythsWhy protein is essential for both men and women, especially as we ageHow magnesium supports recovery, sleep, and stressWhy omega-3s matter for joints, brain health, and inflammationWhat to look for on supplement labels — and which marketing terms to ignoreA listener question: why water and protein before coffee can change your energy🔗 Connect & Resources Follow on Instagram for daily coaching tips, workouts, and habit-building support:  @jana.r.renner Sign up for the Weekly Rise Health Coaching Newsletter to get each week’s podcast episodes, anchor habits, and practical wellness tips delivered straight to your inbox. Join the Rise Health Coaching Podcast Facebook Group to ask questions, connect with other listeners, and keep the conversation going. Related episode: Episode 36: 5 Habits That Make a Big Impact And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    14 min

  3. JAN 29

    🎙️ Episode 39: Meal Prep Simplified

    ✨ What You’ll Learn in This Episode 🥗 Why meal prep doesn’t need to be all-or-nothing to be effective🧠 The mindset shift that makes healthy eating feel simpler🧩 How to prep components instead of full, rigid meals🔁 Why repeating meals actually improves consistency⚡ Easy 10-minute prep hacks to save time and energy🛒 What to eat when life gets busy so you don’t fall off track🕒 Episode Breakdown Intro: Why meal prep doesn’t need to be perfectWhy most people struggle with meal prepThe meal prep mindset shift (components > full meals)The Rise Health Coaching meal prep formula10-minute prep hacks that actually workPantry, freezer, and grab-and-go strategiesConsistency vs. perfection (coaching mindset)🔗 Resources & Links Follow Jana on Instagram: @jana.r.rennerSubscribe to the Rise Health Coaching Substack: janarrennerJoin the Rise Health Coaching Podcast Facebook GroupAnd remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    22 min

  4. JAN 22

    🎙️ Episode 38: Discipline as Self-Respect: Building Habits From Identity, Not Motivation

    ✨ What You’ll Learn in This Episode • Why motivation is unreliable — and what actually creates lasting consistency  • How discipline can be an act of self-respect, not punishment  • What identity-based habits are and how to start building them  • How proof stacking and tiny wins reshape how you see yourself  • Why curiosity leads to progress faster than self-judgment  • This week’s Anchor Habit to support energy, focus, and follow-through 🕒 Episode Breakdown Motivation Fades. Identity Sticks. Why relying on motivation alone sets you up to start over — and how identity creates stability. Why Motivation Is Temporary How emotional energy fluctuates, real-life coaching examples, and why habits built on excitement eventually collapse. Identity-Based Habits Explained Shifting from “What should I do?” to “Who do I want to be?” Root identity vs. desired identity — and how habits bridge the gap. How to Build Identity-Based Habits • Proof stacking through small, repeatable actions • Celebrating tiny wins that reinforce self-trust • Why consistency always beats intensity 🌱 Anchor Habit of the Week Start your day with 20–30 grams of protein to support blood sugar, energy, cravings, and the identity of someone who fuels themselves well. Replacing Judgment With Curiosity Using awareness instead of shame to learn from hard days and refine your systems. 💬 Question of the Week How to start (and sustain) a journaling practice without pressure, perfection, or overwhelm. 📝 Journal Prompt Where in your life could you shift from judgment to curiosity this week — and what might you learn by asking “What made this hard today?” instead of criticizing yourself? 🔗 Resources & Links • Follow Jana on Instagram: @jana.r.renner • Join the Rise Health Coaching Newsletter  • Read the latest Substack Mindset Blog • Explore the Paid Journal Prompts for deeper identity & reflection work 🎧 Referenced Episode: Episode 8: How Discipline Builds Self-Confidence   And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    14 min

  5. JAN 16

    🎙️ Episode 37: The Habit You Struggle With Most (and What It Actually Means)

    ✨ What You’ll Learn in This Episode • Why your hardest habits are not failures — they’re feedback  • What your hydration, meals, sleep, and consistency struggles are really telling you  • How to design simple systems that support your real life  • Why motivation fades — and what actually keeps habits going  • This week’s Anchor Habit to stabilize your energy and cravings 🕊 Episode Breakdown Struggle Isn’t a Character Flaw — It’s a Systems Issue A gentle reframe that changes how you see your habits — and yourself. Hydration Struggles → Missing Support Systems Why forgetting water has nothing to do with discipline — and how to build hydration into your day naturally. Meal Prep Struggles → Overwhelm & Simplicity How simplifying your approach creates more consistency with less pressure. Sleep Struggles → Evening Boundaries The nighttime cues your nervous system needs to feel safe enough to rest. Consistency Struggles → Overcommitting Why doing less actually leads to more sustainable progress. 🌱 Anchor Habit of the Week Start your day with 20–30g of protein to stabilize blood sugar, mood, focus, and cravings. 💬 Question of the Week Why motivation fades — and the systems that keep habits alive when life gets busy. 📝 Journal Prompt Which habit feels hardest right now — and what might that struggle be asking you to simplify, support, or protect in this season? 🔗 Resources & Links ✨ Follow Jana on Instagram: @jana.r.renner ✨ Join the Rise Health Coaching Newsletter HERE ✨ Join the Rise Health Coaching Podcast Facebook Group HERE ✨ Listen to the previous episode: Episode 36— 5 Simple Habits That Make a Bigger Impact Than You Think And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    12 min

  6. JAN 13

    🎙️ Episode 36: 5 Habits That Make A BIG Impact

    🎙️ Episode 3 — 5 Habits That Make a Bigger Impact Than You Think✨ What You’ll Learn in This Episode • Why simple habits create more lasting change than fancy strategies  • How sleep, hydration, and walking quietly transform your energy and metabolism  • The power of starting your day with protein  • Why five intentional morning minutes can reset your entire day  • This week’s Anchor Habit to help you build real consistency 📝 Episode Breakdown In today’s episode, Jana breaks down the five foundational habits that create the biggest impact on your energy, fat loss, performance, and mindset — without extremes, overwhelm, or all-or-nothing thinking. You’ll learn why: • Sleep directly affects cravings, recovery, and stress hormones  • Hydration influences digestion, focus, and workout performance  • Walking is one of the most underrated metabolism boosters  • Protein first at breakfast stabilizes blood sugar and supports muscle  • Simple morning intentionality practices set the tone for your entire day 🧭 Weekly Anchor Habit Protein First at Breakfast Your focus this week is to start every morning with 20–30g of protein before reaching for snacks or coffee-only mornings. Simple ideas:  • Greek yogurt + berries  • Eggs + toast  • Protein smoothies  • Cottage cheese + fruit Consistency over perfection — this one habit alone can transform your energy, cravings, and progress. 🔗 Resources & Links ✨ Join the Rise Health Coaching Newsletter Get weekly content links, anchor habits, simple wellness tips, and updates: ➡️ https://janarrenner.substack.com ✨ Join the Rise Health Coaching Podcast Facebook Community Connect, ask questions, and share your wins: ➡️ https://www.facebook.com/groups/risehealthcoachingpodcast ✨ Read the full blog + access this week’s paid journal prompt + breakfast formulas  ➡️ https://janarrenner.substack.com Follow Jana on Instagram:  ➡️ https://instagram.com/jana.r.renner And remember:  ✨ Start small, stay consistent, and keep rising. ✨

    14 min

  7. JAN 9

    🎙️ Episode 35: How to Build A Routine + Ultra Race Recap

    ✨ What You’ll Learn in This Episode • Why motivation is emotional — and why routine is what actually carries you through real life  • The simple 3-part routine formula that makes habits stick  • How to choose an anchor habit that rebuilds self-trust  • Why your nervous system craves gentle structure  • How to stay consistent on hard, low-energy, or overwhelming days  • How to simplify your habits so they finally feel doable 🕒 Episode Breakdown • How I built my routine while training for my first ultra trail race • Why motivation fades (and why that’s normal) • Emotional waves, stress, and busy seasons • Why your nervous system needs routine • The 3-Part Routine Formula • Removing barriers + making habits easier • Hard days, bare minimum habits & the 2-minute rule • Gentle consistency & reset mindset 📝 Journal Prompt Where in your life are you still waiting to feel motivated — and what small anchor habit could you start instead? 🔗 Resources & Links 🎧 Related Episodes to Start With  • The Fresh Start Effect — How to use new-season motivation without burning out 👉 https://substack.com/home/post/p-183663865 • Progress Over Perfection — Why consistency beats intensity 👉 https://janarrenner.substack.com/p/episode-8-how-discipline-builds-self-218 • Coaching with a Purpose with Matt Silva — Purposeful Fitness 👉 https://janarrenner.substack.com/p/episode-12-coaching-with-a-purpose 📓 Follow Jana on Substack (Daily Notes + Weekly Prompts)  https://janarenner.substack.com 📲 Follow on Instagram https://instagram.com/jana.r.enner 💻 Join the Rise Health Coaching Facebook Group https://www.facebook.com/groups/1505359880518662 And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨

    18 min

  8. JAN 6

    🎙️ Episode 34: The Fresh Start Effect

    🎙️ The “Fresh Start” Effect: Using Momentum Without Overwhelm ✨ What You’ll Learn in This Episode Why January motivation feels so powerful — and why it can disappear so fastThe psychology behind “fresh starts” and clean-slate thinkingThe most common mistakes that lead to burnout and all-or-nothing habitsHow to choose anchor habits that actually move the needleSimple reset rituals that build consistency without overwhelmWhy imperfect progress always beats perfect plans🕒 Episode Breakdown Intro: January motivation, pressure, and the all-or-nothing trapThe Fresh Start Effect: Why clean slates feel so energizingWhere People Go Wrong: Overcommitting, perfectionism, and relying on motivationUsing Momentum Wisely: Choosing anchor habits that support real changeSimple Reset Tools: 5-minute morning routines, environment resets, and nutrition anchorsProgress > Perfection: Why consistency matters more than intensityClosing: Substack journal prompt + coaching waitlist📝 Journal Prompt What are 1–3 small, realistic habits you could commit to this season that would support your energy, nutrition, and consistency — even on imperfect days? 🔗 Resources & Links 📬 Substack Blog + Weekly Journal Prompts: janarrenner.substack.com📲 Follow on Instagram: @jana.r.renner🌿 Coaching Inquiry: risehealthcoachingbyjana.com🎧 Last Episode: Audit Your YearAnd remember:  ✨ Start small, stay consistent, and keep rising. ✨

    11 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Welcome to Rise Health Coaching, the podcast dedicated to helping you create lasting health and wellness through holistic nutrition, mindful habits, and intentional lifestyle changes. Each episode dives into the connection between body, mind, and daily choices—empowering you with practical strategies for better energy, balance, and personal growth. Whether you’re looking to improve your nutrition, build sustainable habits, or elevate your overall well-being, this podcast is your guide to rising into your healthiest, most vibrant self. Tune in and start your journey to lasting health today! Website: https://www.risehealthcoachingbyjana.com/ Instagram: https://www.instagram.com/jana.r.renner/ Blog: https://janarrenner.substack.com/ Subscribe to Email List: https://linktr.ee/jana.r.renner 

Information

  • Creator
    Jana Renner
  • Years Active
    2025 - 2026
  • Episodes
    41
  • Rating
    Clean
  • Copyright
    © 2026 Rise Health Coaching by Jana
  • Show Website
    Rise Health Coaching by Jana