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. 6d ago

    🎙️ Episode 63: Finish What Matters - End 2026 Strong

    Episode 63: Finish What Matters  An Honest Look at the Rest of Your YearThere’s still plenty of year left—but having time and actually using it are two very different things. In this episode, we’re going back to the goals we set at the beginning of the year and getting honest about what happened. Which goals still matter? Which ones truly need to change? And which ones are we calling “not aligned anymore” when the truth is…we just haven’t done the work? This isn’t about beating yourself up or trying to cram an entire year’s worth of progress into a few months. It’s about alignment AND accountability—deciding what still matters and making a real plan to finish strong. We’ll walk through a complete goal review, including: How to honestly evaluate the goals you started the year withThe difference between changing circumstances and changing effortWhy your calendar, habits, and choices reveal your real prioritiesHow to tell the difference between alignment and avoidanceUsing Commit, Adjust, or Release to evaluate each goalChoosing your three priorities for the rest of the yearReverse-engineering those priorities into monthly and weekly actionsIdentifying what needs to STOP—not just what you need to startCreating a simple weekly scorecard to measure executionDeciding who you want to be when you wake up on January 1One question to take with you: Did the goal stop being aligned—or did it just get hard? There is still time to make meaningful progress. But time isn't progress. Time is opportunity—and you have to do something with it. Your Action Step Set aside an hour this week. Grab your original goals, your calendar, your planner, and a good coffee. Review what you wanted, what actually happened, and why. Then decide what you're going to commit to, adjust, or release. Finally, choose the three things that matter most for the rest of this year and put the actions required to reach them on your calendar. Don't spend the final part of this year waiting for the next one. Connect With Me Follow me on Instagram: @jana.r.renner Learn more about 1:1 nutrition and health coaching: Rise Health Coaching by Jana Subscribe to my Substack: Jana Renner And if this episode made you think of someone who's already saying, “I'll start in January,” send it their way. Start small, stay consistent, and keep rising. Send us Fan Mail

  2. Sep 16

    🎙️ Episode 62: My Non-Negotiables Have Changed

    EPISODE 61: My Non-Negotiables Have Changed My non-negotiables at 48 look a lot different than they did in my 30s and early 40s. I still want to be strong, chase goals, build businesses, travel, and challenge myself. But I’ve loosened my grip on perfection, constant productivity, and feeling like I have to prove myself. And I’ve become much more committed to the things that actually support the life I want to live. In this personal episode, I’m talking about how my priorities have changed around fitness, food, recovery, work, family, ambition, and my relationship with my body. And the realization that ties all of it together: I’m in the business of me. Taking care of myself isn’t the reward I get after taking care of everyone else. It’s part of my responsibility. IN THIS EPISODE: Fitness for capability and longevityEating intentionally instead of perfectlyWhy recovery matters more nowAmbition without constant urgencyFamily, time, and being presentTreating my body like a teammate, not a projectWhy I’m finally making myself a non-negotiableQUESTION OF THE WEEK If I stopped trying to prove anything to anyone, what would I make non-negotiable in my life right now? Loosen your grip on what no longer matters. Double down on what does. CONNECT WITH ME 🌐 Coaching: risehealthcoachingbyjana.com 📱 Instagram: @jana.r.renner ✍️ Substack: janarrenner 🎙️ Rise Health Coaching Podcast Interested in one-on-one coaching? Visit my website or send me a message on Instagram. Start small, stay consistent, and keep rising. Send us Fan Mail

  3. Sep 9

    🎙️ Episode 61: Your Sunday CEO Meeting

    Sunday planning can feel motivating, but a realistic plan is what helps you follow through once the week gets busy. In this episode, Jana introduces her Personal CEO Meeting—a simple weekly reset designed to help you step back, look at the week ahead, and make more intentional decisions about your time, energy, and priorities. You’ll learn how to: Look at your upcoming week realistically before making commitmentsNotice which days may require more supportClarify what matters most right nowMake space for the priorities you say are importantPlan in a way that supports consistency without demanding perfectionPrepare for predictable challenges before they happenCreate more flexibility and margin in your weekDecide what can wait so you don’t overload yourselfThe goal isn’t to follow your plan perfectly. It’s to create a flexible structure that helps you make progress without relying on motivation or expecting yourself to operate at 100 percent every day. The Personal CEO Meeting Set aside 20–30 minutes on Saturday or Sunday. Make a coffee, open your calendar, and give yourself space to look at the week ahead from a broader perspective. Instead of reacting to each day as it happens, use this time to consider what your upcoming week may require from you—and what you can do now to support yourself later. Ask: What does Future Me need from Current Me this week? Your Weekly Reset During your Personal CEO Meeting, take time to: Review the week aheadNotice where your schedule may feel especially fullClarify your most important prioritiesMake space for the commitments and habits that matter to youConsider how you want to support yourself on more demanding daysThink ahead about what could disrupt your plansDecide what deserves your attention now and what can waitLeave enough margin for real lifeYour calendar should reflect the life you’re trying to build—not just the things demanding your attention in the moment. Question of the Week What is the hardest day of your upcoming week, and what could you do ahead of time to make that day 20 percent easier? Coaching If you know what you want to do but need help making it work within your actual schedule, one-on-one coaching can help you create a realistic plan for your nutrition, movement, habits, and lifestyle. Connect With Me Instagram: @jana.r.renner Website: risehealthcoachingbyjana.com Substack: Jana R Renner Questions about coaching or want help building a plan that fits your real life? Reach out through Instagram or my website. Start small, stay consistent, and keep rising. Send us Fan Mail

  4. Sep 1

    🎙️ Episode 60: Want to Feel Better in 30 Days? Start Here

    Episode 60: Want to Feel Better in 30 Days? Start Here What if you gave yourself 30 days—not to completely transform your body, overhaul your life, or be perfect—but simply to feel better? More energy. Better workouts. Better sleep. More confidence in your choices. And a routine that actually feels doable. In this episode, I’m breaking down the handful of habits I would focus on if I wanted to feel noticeably better over the next 30 days. No detoxes. No extreme restrictions. No trying to change 15 things on Monday morning. We’re going back to the basics that actually move the needle—and, more importantly, talking about how to make them work in real life. In This Episode: Why protein is one of the first things I’d addressHow to build simple, balanced meals without “dieting”Why adding produce can be more helpful than obsessing over what to eliminateHow to increase your steps without jumping straight to 10,000Why 2–3 strength sessions can be plentyThe difference between training hard and training effectivelyHow to choose ONE sleep habit instead of creating a perfect nighttime routineWhy you shouldn’t try to change everything on Day 1How to layer these habits over four weeksWhat to do when you inevitably miss a workout, meal, or habitBetter ways to measure progress than relying only on the scaleThe goal isn't to win every single day. The goal is to build a month of mostly good days. Thirty days may not completely transform your life—but it is absolutely enough time to change your direction, build momentum, and start trusting yourself again. Your Challenge This Week Don't try to do everything in this episode at once. Pick your starting point. Maybe it's putting protein at breakfast. Maybe it's adding a 10-minute walk after dinner. Maybe it's finally getting to bed 30 minutes earlier. Start there. Get consistent. Then build. And if you want help figuring out which habits will make the biggest difference for you, that's exactly what we do inside Rise Health Coaching by Jana. Connect With Me Instagram: @jana.r.renner Website: risehealthcoachingbyjana.com Substack: Jana R Renner Questions about coaching or want help building a plan that fits your real life? Reach out through Instagram or my website. Start small, stay consistent, and keep rising. Send us Fan Mail

  5. Aug 18

    🎙️ Episode 59: You're Doing Weight Loss Wrong - The "Hacks" That Are Keeping You Stuck

    You’re Doing Weight Loss Wrong: The “Hacks” That Are Keeping You StuckIntermittent fasting. Cutting carbs. Cortisol hacks. Fasted cardio. Fat burners. Detoxes. Every week, it seems like there's a new "secret" to weight loss. But what if the reason you're stuck isn't because you need more information... it's because you're drowning in it? In this episode of the Rise Health Coaching Podcast, I'm breaking down some of the biggest weight-loss myths and shortcuts we see on social media, explaining what's actually happening behind them, and helping you separate what supports fat loss from what truly drives it. Because while we're busy chasing the next hack, we're often overlooking the basics that have worked all along. In This Episode: Why intermittent fasting isn't magicThe truth about carbs, fasted cardio, and eating at nightWhat supplements and wellness "hacks" can (and can't) doWhy we obsess over the small things while ignoring the big onesThe simple habits that consistently lead to long-term fat lossThe Big Takeaway Stop trying to optimize what you haven't mastered. Weight loss doesn't require a perfect morning routine or the latest trend. It requires mastering the fundamentals: Eat enough protein.Focus on mostly whole, satisfying foods.Strength train and move your body daily.Prioritize sleep and recovery.Stay consistent long enough for the plan to work.The basics aren't boring because they don't work. They're boring because they require patience. Anchor Habit of the Week Choose one basic habit you've been overcomplicating. For the next seven days, don't add anything new. No new supplement. No new challenge. No new diet. Just commit to doing one basic really well. Question of the Week What habit are you doing because it truly helps you—and what are you doing simply because the internet told you to? Ready to Simplify? You don't need another weight-loss hack. You need a plan that fits your life and focuses on what actually matters. If you're ready to stop starting over and build sustainable habits that last, I'd love to help. Connect with me on Instagram @jana.r.renner or learn more about coaching through Rise Health Coaching by Jana.  Or read more on my Substack - Jana R Renner. Start small, stay consistent, and keep rising. Send us Fan Mail

  6. Aug 4

    🎙️ Episode 58: 10 Lessons I've Learned

    🎙️ Episode 58: 10 Lessons I've Learned (A Birthday Reflection) This week is a special one—I recently turned 48, and I've been reflecting on the lessons that have shaped me as a coach, mom, athlete, business owner, and person. From running my first ultramarathon and setting new PRs to building a business, raising two incredible kids, and learning to appreciate my body for what it can do rather than just how it looks, these are the ideas that continue to guide my life and coaching. Whether you're 28, 48, or 68, my hope is that one of these lessons reminds you that it's never too late to grow, get stronger, or become the person you're meant to be. In This Episode We Discuss: Why your age isn't your biggest obstacleHow small daily habits create extraordinary resultsLearning to treat your body like a teammate instead of a projectWhy building a business was harder than running an ultramarathonHow confidence is built by keeping promises to yourselfWhat my kids have taught me about success and presenceThe lessons my coaching clients have taught me over the yearsWhy motivation isn't required for consistencyThe importance of putting adventure on your calendarWhy I'm still excited about becoming the person I'm growing intoKey Takeaways ✨ Your age is one metric—your habits are a multiplier. ✨ Confidence isn't something you find; it's something you build. ✨ Respect for your body creates better habits than shame ever will. ✨ Consistency is often boring—but the work always works. ✨ You don't need to have life figured out to keep moving forward. Resources & Links 🌿 Learn more about Rise Health Coaching: https://risehealthcoachingbyjana.com 📸 Follow me on Instagram: @jana.r.renner 📝 Join my Substack community for free articles, plus exclusive recipes and guided journal prompts for paid subscribers: https://janarrenner.substack.com ⭐ If you enjoyed today's episode, please follow the podcast, leave a rating and review, and share this episode with someone who needs the reminder that they're never too old to keep growing. Favorite Quote "Stop asking what your age allows and start asking what your habits are creating." Start small, stay consistent, and keep rising. Send us Fan Mail

  7. Jun 30

    🎙️ Episode 57: What Happens When You Hire Me As Your Coach

    🎙️ Episode 57: What Happens When You Hire Me Have you ever wondered what it's actually like to work with a nutrition coach? In this episode, I'm taking you behind the scenes of my coaching process and giving you a front-row seat to what happens during those first conversations with a new client. Spoiler alert: I almost never start by cutting calories. Instead, I start by asking questions. I want to understand your life, your routines, your stress, your schedule, your workouts, your weekends, and the habits you may not even realize are keeping you stuck. Because lasting results don't come from another restrictive meal plan—they come from identifying the right changes for you. Throughout this episode, I'm sharing real coaching stories (anonymously), walking you through my thought process, and showing you why personalized coaching is so much more than macros and meal plans. If you've ever felt like you're doing everything right but still aren't seeing results, this episode is for you. In This Episode, We Cover: What really happens during a first coaching sessionWhy I almost never cut calories firstThe questions I ask to uncover what's really holding someone backHow I use protein to reduce hunger and build sustainable habitsWhy walking and daily movement often matter more than another workoutThe surprising connection between sleep, stress, and fat lossHow weekend habits can quietly impact your progressWhy recovery is just as important as trainingThe difference between following a meal plan and having a coach who understands your lifeWhat personalized coaching actually looks like—and why it worksMy hope is that after listening, you'll have a better understanding of what coaching really is. It's not about perfection, restriction, or giving you another set of rules. It's about helping you uncover the blind spots, simplify the process, and build habits that fit your real life. Ready to Stop Guessing? If you're ready for personalized support and want someone in your corner to help you navigate nutrition, fitness, and sustainable lifestyle change, I'd love to work with you. 📸 Instagram: @jana.r.renner 💻 Learn more about coaching: Rise Health Coaching by Jana 📝 Subscribe on Substack: janarrenner.substack.com If you enjoyed this episode, please subscribe, leave a review, and share it with someone who could use the encouragement. Until next time... Start small, stay consistent, and keep rising. Send us Fan Mail

  8. Jun 23

    🎙️ Episode 56: Why Fat Loss Feels Stuck

    Doing Everything Right? Then Why Isn't the Fat Coming Off? Have you ever felt like you're doing all the right things—working out, eating healthy, drinking more water—and still not seeing the fat loss results you expected? You're not alone. In this episode, Jana breaks down some of the most common reasons people feel stuck despite their best efforts. From weekend calories and portion sizes to stress, recovery, protein intake, and daily movement, you'll learn why fat loss is often more nuanced than simply "eating healthy." If you've been frustrated by a lack of progress, this episode will help you identify the hidden gaps that may be holding you back and give you practical strategies to move forward. In This Episode:  Why healthy eating doesn't always create fat loss  The surprising impact of weekend calories  Common portion-size mistakes that add up quickly  Why protein consistency matters  How reduced daily movement can slow progress  The role stress and recovery play in fat loss  Why the scale isn't the only measure of success  Questions to ask yourself when results stall Question of the Week What's one thing you're convinced you're doing well that might actually deserve a closer look? Anchor Habit of the Week Track one thing honestly for seven days. Choose one:  Protein  Steps  Sleep  Weekend eating  Portions Awareness creates change. Connect with Jana 🤝 Instagram: @jana.r.renner Substack: janarrenner Website: Rise Health Coaching by Jana Interested in Coaching? If you're tired of guessing and want a personalized approach to nutrition, body composition, habits, and long-term health, Jana currently has openings for 1-on-1 coaching. Send a message on Instagram @jana.r.renner or visit Rise Health Coaching by Jana to learn more. Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

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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
    63
  • Rating
    Clean
  • Copyright
    © 2026 Rise Health Coaching by Jana
  • Show Website
    Rise Health Coaching by Jana