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. 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. ✨

    15 min

  2. 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. ✨

    10 min

  3. 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. ✨

    18 min

  4. 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. ✨

    13 min

  5. 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. ✨

    13 min

  6. FEB 6

    🎙️ 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

  7. FEB 2

    🎙️ 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

  8. 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
See All (46)

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
    46
  • Rating
    Clean
  • Copyright
    © 2026 Rise Health Coaching by Jana
  • Show Website
    Rise Health Coaching by Jana