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. 2D AGO

    🎙️ Episode 49: I Stopped Starting Over - Here's What I'm Doing Instead

    You don’t need more motivation.  You don’t need a new plan. You need consistency. If you’ve been stuck in the cycle of starting over, falling off, and waiting for the “right time” to begin again — this episode is your reset. I started a 60-day reset yesterday, not to be extreme, but to get back to the habits that actually move the needle. Simple, repeatable actions done daily. In this episode, I’m breaking down exactly what I’m doing, why it works, and how you can create your own version — without overcomplicating it. ✨ What You’ll Learn in This Episode  Why feeling “off track” isn’t a motivation problem — it’s a consistency problem  The real reason starting over every Monday isn’t working  The simple 60-day reset I just started (and why it’s different)  How to build habits that actually fit your real life  Why missing a day isn’t failure — and what to do instead  How to stop overthinking and start following through 🕒 Episode Breakdown  Why I started this 60-day reset  What’s actually keeping people stuck  My daily non-negotiables (and why they matter)  The mindset shift that makes this work  How this is different from extreme challenges  How to create your own version of this  Anchor habit + listener Q&A 📝 Journal Prompt What’s one habit you know would change your life if you actually did it consistently? What would it look like to commit to that habit — without overcomplicating it? 🔗 Resources & Links 💻 Coaching with me:  https://www.risehealthcoachingbyjana.com 📝 Substack (weekly blogs, recipes, journal prompts + podcast):  https://janarrenner.substack.com 📱 Instagram (daily habits, routines, and real-life coaching):  https://www.instagram.com/jana.r.renner Send us Fan Mail

    17 min

  2. APR 3

    🎙️ Episode 48: Why Are You Always Tired? (And How to Fix it)

    🎙️ Why Are You Always Tired? (And How to Actually Fix It) If you’ve been feeling constantly tired — like no matter how much you sleep, you’re still dragging through your day — this episode is for you. Because the truth is, most women don’t have a motivation problem.  They have a support problem. In this episode, we’re breaking down what’s actually behind your low energy — from under-fueling and caffeine crashes to mental overload and doing too much without enough recovery. And more importantly, we’re talking about how to fix it in a way that’s simple, realistic, and sustainable. Because energy isn’t something you force — it’s something you build. ✨ What You’ll Learn in This Episode  Why feeling tired isn’t a motivation problem — it’s a support problem  How under-fueling and skipping meals are draining your energy  The difference between real energy and caffeine-driven stimulation  How mental load and daily stress are quietly exhausting you  Why doing more (workouts, restriction, pressure) can actually backfire  Simple, realistic ways to start rebuilding your energy right away 🕒 Episode Breakdown  Why you feel tired all the time (and it’s not random)  The under-fueling cycle most women are stuck in  Coffee, crashes, and relying on stimulation instead of fuel  Mental load, stress, and why your brain feels drained  Doing too much vs actually supporting your body  Practical ways to improve your energy without overhauling your life  Question of the Week: Should you push through afternoon fatigue or rest? 📝 Journal Prompt Where in your day are you trying to push through fatigue instead of actually supporting your energy? 🔗 Resources & Links Follow along on Instagram: @jana.r.renner Read more on Substack: janarrenner.substack.com Work with me: risehealthcoachingbyjana.com And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    11 min

  3. MAR 25

    🎙️ Episode 47: Fat Loss, SIMPLIFIED

    🎙️ Episode 47: Fat Loss, Simplified If you want to lose body fat, you don’t need a new plan — you need better execution. In this episode, we break down the simple habits that actually drive fat loss, why they work, and how to apply them without overcomplicating your routine. No extremes. No starting over. Just consistency with what works. ✨ What You’ll Learn in This Episode  Why fat loss isn’t about doing more — it’s about doing the right things consistently  The mindset shift that breaks the “start over Monday” cycle  The science behind protein before coffee (and how it reduces cravings all day)  Why most people aren’t eating enough protein — and how to fix it  How protein supports fat loss and body recomposition  Why walking is one of the most underrated fat loss tools  How tracking creates awareness and accelerates results  The simple habits that actually move the needle 📝 Journal Prompt What is ONE habit from this episode that would make the biggest impact if you did it consistently? 🔗 Resources & Links  Follow me on Instagram: @jana.r.renner  Subscribe to my Substack: janarrenner.substack.com  Coaching inquiries: risehealthcoachingbyjana.com And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    25 min

  4. MAR 12

    🎙️ Episode 46: The Work ALWAYS Works

    The Work Always Works: Why Consistency Builds More Than Results Most people think the work is about the result. The weight loss.  The PR.  The visible transformation. But the real work is happening somewhere deeper. Every time you show up and repeat a habit — whether it’s training, walking, fueling your body well, or practicing a skill — you're building something beneath the surface. You're strengthening your consistency. You're building grit. You're training your nervous system to handle stress. And one of the hardest parts of the process is that progress isn’t always visible right away. The people who eventually succeed aren’t the ones who only keep going when results are obvious. They’re the ones who keep showing up even when progress isn’t visible yet. Because over time, consistent effort compounds. And that’s why this reminder matters: The work always works. ✨ What You’ll Learn in This Episode 💡 Why progress often happens before you can see it 💡 How consistency trains more than just your body 💡 The connection between habits, resilience, and nervous system health 💡 Why many people quit before the work has time to compound 💡 How small repeated actions eventually shape your identity 📝 Journal Prompt Where in your life are you doing the work right now — even if the progress isn’t visible yet? 🔗 Resources & Links Follow Jana on Instagram  @jana.r.renner Subscribe to Jana’s Substack  janarrenner.substack.com Learn more about coaching  Rise Health Coaching And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    15 min

  5. MAR 3

    🎙️ Episode 45: Spring Clean Your Routine

    Simplify, Declutter & Realign for the Season You’re In March is your natural reset window — but not in a “start over” way. This episode is about refinement, not reinvention. Instead of overhauling your life, we’re cleaning up what’s already there:  Your habits.  Your environment.  Your energy. Because you don’t need more motivation.  You need fewer obstacles. ✨ What You’ll Learn in This Episode • 🌿 Why spring is biologically a powerful reset point  • 🧠 How increased light supports energy, mood, and motivation  • 🔍 How to do a 10-minute Habit Audit (without shame)  • ⚖️ The Keep / Drop / Upgrade method for sustainable change  • 🏠 Why your environment acts as a “silent coach”  • 📉 How clutter and decision fatigue affect cortisol + blood sugar  • 🔁 Micro environment shifts that make healthy habits easier  • ⚡ How to identify hidden “energy leaks” draining your consistency 📝 Journal Prompt “If my routine actually matched the season I’m in, what would change?” Go deeper:  • What habit feels aligned and worth keeping?  • What feels heavy or outdated?  • Where is friction making healthy habits harder than they need to be?  • What small upgrade would create the biggest ripple effect? 🔗 Resources & Links • ✍️ Download the Habit Audit Worksheet → Substack: janarrenner • 🎙️ Listen to: Meal Prep Made Simple • 🎙️ Listen to: The Sunday Reset Routine • 📲 Instagram: @jana.r.renner • 💛 1:1 Coaching → Apply through the link in bio If you’re ready to refine your routines instead of restarting them every Monday, this is exactly the work we do inside coaching. Not extreme.  Not overwhelming.  Strategic and sustainable. And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    10 min

  6. FEB 23

    🎙️ Episode 44: 9 Life-Changing Weekly Habits

    🎙️ Episode 44: 9 Life-Changing Weekly Habits  Small habits. Repeated weekly. Massive long-term impact. This episode is your reminder that transformation doesn’t come from dramatic overhauls — it comes from what you consistently reset and recommit to each week. ✨ What You’ll Learn in This Episode 🔁 Why weekly resets are more powerful than waiting for “Monday”🧠 How habits compound over time (even the small ones)🥗 The foundational habits that support energy, strength, and focus📅 How to structure your week so success feels simple🌱 Why consistency will always outperform intensity📝 Journal Prompt If you committed to just 3 of these habits every single week for the next 3 months… who would you become? What feels small — but powerful — enough to start this week? 🔗 Resources & Links 📲 Instagram: @jana.r.renner 📰 Substack: Jana Renner 🖥️ Rise Health Coaching by Jana 🎧 Related Episodes: 🥗 Episode 39: Meal Prep Simplified 🗓️ Episode 10: Sunday Reset 🤍 If this episode supported you, share it with someone who needs the reminder. 🎧 Follow the show so you never miss a new episode. And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    18 min

  7. FEB 16

    🎙️ Episode 43: The Empowered Fueling Mindset

    🎙️ Episode 43: The Empowered Fueling Mindset  Food shouldn’t feel confusing, restrictive, or stressful — and in this episode, we’re shifting the conversation around nutrition from control to support. Empowered fueling is about learning how to eat in a way that supports your energy, your workouts, your hormones, and your daily life. Instead of asking “What should I cut out?” we’re asking “What does my body need?” — and that shift can change everything. In this episode, we’re talking about how food actually works in the body, why balanced meals matter, and how small habits like adding protein at breakfast or taking a daily walk can create powerful change over time. ✨ What You’ll Learn in This Episode 🍳 Why empowered fueling is different from dieting🧬 How protein supports metabolism, recovery, and satiety⚡ Why carbohydrates are essential for energy and performance🥑 The role healthy fats play in hormones and satisfaction📉 How balanced meals stabilize blood sugar and reduce cravings🏃‍♀️ How fueling affects strength training, running, and sports performance🚶‍♀️ Why a 20-minute walk can improve insulin response, sleep, and energy🧠 How identity-based fueling creates long-term consistency📝 Journal Prompt Where in my day could I fuel my body more intentionally instead of restrictively? 🔗 Resources & Links Instagram: @jana.r.renner Substack newsletter: janarrenner.substack.com Rise Health Coaching: Coaching information link Join the Rise Health Coaching Facebook Community  If this episode resonated with you, share it with a friend or someone who could use a healthier, more supportive approach to nutrition. And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    13 min

  8. FEB 13

    🎙️ Episode 42: Diet Culture Isn't Real Health

    🎙️ Episode 42: Diet Culture Isn’t Real Health Diet culture is louder than ever — especially on social media — and it’s shaping how many people think about food, exercise, and their bodies without even realizing it. In this episode, we’re talking about why restriction is often mistaken for discipline, how under-fueling affects both physical and mental health, and what it really looks like to step away from diet culture and build sustainable habits instead. Real health isn’t built through extremes — it’s built through nourishment, consistency, and trust. ✨ What You’ll Learn in This Episode Why diet culture messaging is so powerful (and harmful)How social media normalizes restrictionThe connection between chronic restriction and disordered eating patternsWhy nourishment — not control — supports long-term healthHow habit-based health creates stability and sustainabilityWhat it looks like to support your body instead of fighting it📝 Journal Prompt Where might diet culture thinking still be influencing your choices around food, exercise, or your body — and what would it look like to replace that with support instead of restriction? 🔗 Resources & Links Follow along on Instagram: @jana.r.renner Subscribe to the weekly newsletter: janarrenner.substack.com Learn more about coaching: Rise Health Coaching Listen to the previous episode: 5 Habits That Make a Bigger Impact Than You Think And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    13 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
    49
  • Rating
    Clean
  • Copyright
    © 2026 Rise Health Coaching by Jana
  • Show Website
    Rise Health Coaching by Jana