Rise Health Coaching by Jana

Jana Renner

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. 1d ago

    🎙️ Episode 55: You Can't Be Truly Healthy Without Being Fit

    Episode 55: You Can't Be Truly Healthy Without Being Fit Why Health Is More Than the Absence of Disease In this episode of the Rise Health Coaching Podcast, Jana challenges a common belief: that health and fitness are separate things. While many people define health as the absence of disease, Jana argues that true health includes fitness—not fitness as aesthetics or elite athletic performance, but fitness as capability, resilience, and the ability to fully participate in life. Can your body support the life you want to live? Can you confidently say yes to adventures, travel, activities, and opportunities without worrying whether your body can keep up? This conversation explores why fitness is an essential component of health and why being "not sick" isn't the same as being truly healthy. In This Episode: Why health is more than good blood workThe difference between being fit and looking fitWhy capability should be part of the definition of healthSigns you may be "not sick" but not truly fitHow fitness creates freedom and expands your lifeWhy strength, endurance, and resilience matter as we ageThe role of fitness in saying yes to life's opportunitiesHow to start training for the life you want to liveAnchor Habit of the Week Ask yourself: What do I want my body to be able to do? Instead of focusing only on appearance goals, identify five things you want your body to help you experience, accomplish, or enjoy—and consider whether your current habits are helping you build that capacity. Key Takeaway Health isn't just the absence of disease. Health is the presence of capacity. The capacity to move, recover, adapt, participate, and ultimately say yes to life. Connect with Jana 📸 Instagram: @jana.r.renner ✍️ Substack: janarrenner 🌐 Website: risehealthcoachingbyjana.com If you enjoyed this episode, please subscribe, leave a review, and share it with someone who is ready to build a healthier, stronger, more capable life. Send us Fan Mail

    12 min

  2. Jun 9

    🎙️ Episode 54: Why Walking is My Ultimate Life Hack

    🎙️ Episode 54: Why Walking is My Ultimate Life Hack  Walking: The Health Habit That Changes Everything Walking isn't flashy. It won't make headlines, promise overnight results, or leave you drenched in sweat. But after years of coaching, training, running, and balancing life as a business owner and mom, I've become convinced that walking is one of the most powerful health habits available. In this episode, I'm sharing why walking has become a non-negotiable part of my routine and how this simple habit supports everything from fat loss and recovery to stress management, mental clarity, and longevity. We'll talk about why walking isn't just exercise—it's a tool for better health, better energy, and a better quality of life. If you're looking for one habit that can have a positive impact on nearly every area of your health, this might be it. In This Episode:  Why walking is one of the most underrated health habits  How walking supports fat loss without increasing stress  The connection between walking and mental clarity  Why walking can improve mood and reduce overwhelm  The role of walking in recovery and performance  How walking supports blood sugar regulation and overall health  Why consistency beats intensity for long-term success  How walking helps me show up better as a coach, business owner, and mom  Simple ways to add more walking into your daily routine This Week's Challenge: Commit to a 20–30 minute walk every day for the next seven days. Don't worry about pace, calories, or distance. Simply walk and pay attention to how you feel physically, mentally, and emotionally. Question of the Week: What is one simple habit that has made a bigger impact on your health than you expected? Connect with Jana: 🌐 Website: Rise Health Coaching by Jana 📝 Substack: Jana Renner on Substack 📸 Instagram: @jana.r.renner on Instagram If you enjoyed this episode, please share it with a friend, leave a review, and subscribe so you never miss an episode of the Rise Health Coaching Podcast. Remember: Real progress comes from what you do consistently, not perfectly. Keep rising. 💛 Send us Fan Mail

    13 min

  3. May 13

    🎙️ Episode 52: Why Diets Work... Until They Don't

    🎙️ Episode: Why Diets Work… Until They Don’t ✨ What You’ll Learn in This Episode Almost every diet does work… at first — and that’s exactly what makes nutrition so confusing. In this episode, we’re having an honest conversation about why diets can feel so effective in the beginning, yet so frustrating to maintain long term. Instead of labeling diets as “good” or “bad,” we break down what they actually do well — and why those same strategies often fall apart when real life kicks in. You’ll learn how awareness, structure, and consistency drive early results, and why relying on motivation, restriction, or rigid rules can keep you stuck in cycles of starting over. We also walk through popular approaches like keto, intermittent fasting, and tracking — looking at both their strengths and their limitations. Most importantly, this episode helps you shift your focus away from chasing the “perfect diet” and toward building habits that are realistic, flexible, and sustainable — the kind that support your health long term. 🕒 Episode Breakdown  🚀 Why diets work at first  🧠 Awareness + structure = early results  🥑 What popular diets get right  ⚠️ Where diets start to break down  🔥 Why motivation fades  🔁 The restrict → crave → overeat cycle  🧍‍♀️ Identity shift for lasting change  🌱 What actually works long term 📝 Journal Prompt What has worked for you in the past — and what felt impossible to maintain? Think about the habits or routines that felt supportive versus the ones that felt restrictive. Where did things start to break down? And what might a more sustainable, flexible approach look like for you now? 🔗 Resources & Links  Follow me on Instagram: @jana.r.renner  Subscribe to my Substack: janarrenner.substack.com  Learn more about coaching: risehealthcoachingbyjana.com And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    28 min

  4. May 1

    🎙️ Episode 53: The Sunday Review

    🎙️ Episode 53: The Sunday Review  Most people think they need more motivation, more discipline, or a better plan. But what if the real key to consistency is simply taking time to pause and pay attention? In this episode, I'm sharing my Sunday Reset routine—a simple weekly review practice that helps me reflect on what worked, learn from what didn't, and prepare for the week ahead without feeling like I'm constantly starting over. This isn't about creating the perfect plan. It's about checking in with yourself, making small adjustments, and staying connected to the habits that matter most. So grab a cup of coffee, a notebook, and let's talk about how a simple Sunday check-in can change the way you approach your entire week. ✨ What You'll Learn in This Episode ✅ Why consistency is more about awareness than motivation ✅ How a weekly review helps you stop "starting over" every Monday ✅ Questions to ask yourself during a Sunday check-in ✅ Simple tools I use to plan my week and reduce stress ✅ How to identify what's working and what's creating friction ✅ The power of making small adjustments instead of big overhauls 📝 Episode Breakdown ✨ Setting the scene for a meaningful Sunday Reset ☕ Why slowing down and checking in matters 📖 Reflecting on the wins and lessons from the past week 🔍 Identifying patterns and understanding what felt off 🛠️ Practical tools: planners, calendars, notebooks, and habit tracking 🌱 Choosing a few anchor habits for the week ahead 📅 Looking ahead and planning for real life—not the perfect week 💛 How weekly reflection builds consistency and self-trust over time 📝 Journal Prompt When you look back on the past week: What worked well, what felt challenging, and what is one small adjustment that would make this upcoming week feel easier? Spend 10–15 minutes reflecting and writing without judgment. Look for patterns, not perfection. 🔗 Resources & Links 📸 Instagram: @jana.r.renner 📰 Substack: janarrenner 🌐 Website: risehealthcoachingbyjana.com 🎙️ Subscribe to the Rise Health Coaching Podcast so you never miss an episode. And remember: ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    20 min

  5. Apr 28

    🎙️ Episode 51: Training Kids the Right Way: Performance, Confidence & Habits for Life

    When it comes to coaching kids and young athletes, most approaches miss the mark. Too much focus on weight. Too many rules around food. Not enough focus on what actually matters. In this episode, I’m breaking down exactly how I coach kids in both fitness and nutrition — and why my approach is centered around performance, confidence, and building habits that last far beyond their sport. Because this isn’t just about getting better at a game — it’s about setting them up for life. ✨ What You’ll Learn in This Episode  💪 Why I focus on performance over appearance when training kids  🥗 My no-diet approach to nutrition for young athletes  ⚡ How to help kids connect their habits to energy and performance  🧠 The biggest mistakes I see in youth fitness and nutrition  🌱 Why the habits they build now matter long after their sport ends  🎯 How to guide kids without creating pressure or restriction 🕒 Episode Breakdown  Why most kids are taught health the wrong way  My training philosophy: movement, strength, and purpose  My nutrition philosophy: awareness over restriction  Connecting habits to real performance outcomes  Coaching for life — not just the season  How parents can support without creating stress 📝 Journal Prompt If you’re a parent, coach, or even reflecting on your own habits: 👉 Where are you focusing on outcomes (weight, appearance) instead of behaviors (habits, energy, consistency)? 👉 What’s one small habit you could focus on that would improve how you feel or perform this week? 🔗 Resources & Links  Follow me on Instagram: @jana.r.renner  Subscribe on Substack: janarrenner.substack.com  Learn more about coaching: risehealthcoachingbyjana.com 🎧 Related Episodes:  Habit Stacking for Real Life  The Sunday Reset Routine  Why You Keep Starting Over (And How to Stop) And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    15 min

  6. Apr 23

    🎙️ Episode 50: How I Stay Consistent When Life Gets Busy

    Life doesn’t slow down so you can stay on track — and that’s exactly why this episode matters. In this episode, I’m breaking down how I actually maintain progress during the busiest seasons of life — not with perfection, but with consistency, flexibility, and systems that work in real life. Because the goal isn’t to do everything…  It’s to keep moving forward, even when life feels full. ✨ What You’ll Learn in This Episode  💡 Why busy seasons require a different goal (and what to focus on instead)  🔑 How to create “non-negotiable minimums” so you can always win the day  🧠 How to reduce decision fatigue with simple systems that keep you consistent  🍽️ The power of repeat meals and simplifying your nutrition  🔁 How to use “if-then” planning to stay on track when life gets unpredictable  ⚡ What “busy-proof habits” are and why they matter more than perfect routines  🏡 How your environment can either support your progress or derail it  🚫 Why all-or-nothing thinking is the biggest progress killer  📊 What to track instead of perfection during busy seasons 📝 Journal Prompt What does “consistent, not perfect” look like for me in this current season of life? Where can I lower the pressure… but still show up? 🔗 Resources & Links 📩 Join my Substack community:  janarrenner.substack.com 📲 Follow me on Instagram:  @jana.r.renner 💬 Ready for more support?  Apply for 1:1 coaching:  risehealthcoachingbyjana.com And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨ Send us Fan Mail

    21 min

  7. Apr 8

    🎙️ 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

  8. 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
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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
    55
  • Rating
    Clean
  • Copyright
    © 2026 Rise Health Coaching by Jana
  • Show Website
    Rise Health Coaching by Jana

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