🎙️ Rise Health Coaching Podcast
Episode 10: Sunday Reset – How to Start Your Week with Intention

Welcome back to the Rise Health Coaching Podcast! In today’s episode, we’re diving into one of my favorite rituals: the Sunday Reset—that one intentional day (that doesn’t have to be a Sunday) where you get your life organized, your space refreshed, and your mind clear for the week ahead.

Whether you're brand new to the idea or already have a routine in place, this episode will inspire you to fine-tune your reset process so you can start each week with more calm and control.

🧺 Here’s what we cover in this episode:

• What is a Sunday Reset?
  Learn why this weekly ritual is less about the day and more about creating space for preparation and peace.
• Why My Reset Starts on Saturday
  I’ll share how I break down tasks across the weekend—from fridge checks to grocery lists and meal planning—to make Sunday feel smooth, not stressful.
• The Power of Preparation
  → Master grocery lists and apps
  → Weekly meal planning for busy schedules
  → Flexible planning to avoid overwhelm
• Get It on the Calendar
  Hear how I map out events, workouts, class study time, and personal goals—because when it’s scheduled, it actually happens.
• Home Reset Essentials
  We talk laundry strategy, chore routines, and what tasks I prioritize on Sundays to keep the house (and my head) in order.
• Setting Weekly Intentions
  Discover how spending just a few minutes setting your goals can shape your week with more purpose and direction.
• Don’t Forget to Recharge
  I wrap up my reset with a simple, grounding walk—sometimes solo, sometimes with my kids or dogs—to reconnect with nature and reset mentally.

✨ Whether your reset is big or small, done on Sunday or not, this episode will help you build a routine that works for you.

🔗 Links & Resources:
Get more content via my blog on Substack, Follow me on Instagram to see my 60 Challenge Updates, and reach out for more information about coaching Linktree

🧡 Let’s Connect:
If this episode helped you, share it with a friend or leave a review! And don’t forget to follow the podcast so you never miss an episode.

🎙️ Episode 9: Morning Routine

Rise Health Coaching Podcast with Jana Renner

Welcome back to the Rise Health Coaching Podcast! I'm your host, Jana Renner, and in this episode, we’re diving into the power of morning routines—why you need one, how to build one, and how to make it work for your life.

✨ What is a Morning Routine?

A morning routine is a set of intentional habits you follow after waking up to start your day with clarity, purpose, and energy. It sets the tone for everything that follows.

☀️ Common Morning Routine Elements:

• Wake up at a consistent time
• Hydrate
• Practice hygiene & grooming
• Move your body (stretch or exercise)
• Mindfulness (meditation, journaling, gratitude)
• Eat a healthy breakfast
• Plan or review your day
• Read or learn something new

🧠 Why It Matters:

• Increases productivity
• Reduces stress
• Builds discipline
• Promotes mental clarity
• Supports overall wellness

🛠️ How to Create Your Routine:

1. Define your purpose – What do you want from your mornings?
2. Assess your current habits – Identify what’s working or missing.
3. Choose 3–5 key activities – Align them with your goals.
4. Set a realistic wake-up time – Make it doable, not extreme.
5. Create a simple flow – Keep it short and consistent.
6. Prep the night before – Lay out clothes, tools, or breakfast.
7. Start small – Begin with 1–2 habits and build from there.
8. Adjust as needed – Your routine should evolve with you.

❤️ Listener Love

Thank you for all the great feedback on the last two episodes! I’m so glad the conversation around why we quit on our goals resonated. My mission is always to give you tactical, practical tools—because discipline builds self-confidence.

📢 If you enjoyed this episode:

• Leave a review!
• Share it with a friend who could use a better morning start.

🔗 Connect for more content:

• Read & Subscribe to my blog on Substack
• Follow me on Instagram & Pinterest
• Linktree for all my contact & coaching information
• Get a free Goals & Progress Reflections Workbook here

Let’s build routines that support the lives we want. Remember to start small, stay consistent and keep rising 🐦‍🔥

Thanks for listening! - Jana

🎙️Episode Title: Discipline Builds Self-Confidence

Episode Summary:

In this episode, Jana dives into how discipline isn’t just about getting things done—it’s actually a secret weapon for building your confidence. She breaks down why showing up consistently, pushing through challenges, and trusting yourself can make you feel like a total boss. If you’re ready to take control of your life, ditch self-doubt, and finally start believing in your own abilities, this one’s for you.

What You’ll Learn:

• How consistency = confidence, and why showing up every day leads to real progress.
• Why holding yourself accountable is key to building trust in your abilities—and why that trust boosts your confidence.
• How pushing through setbacks actually makes you stronger and more confident.
• Why visible progress (even small wins) is the best way to build your belief in yourself.
• The difference between relying on external validation vs. building internal confidence that comes from within.
• How discipline helps you reduce anxiety and focus on what really matters in life.
• The role healthy habits play in making you feel good about yourself physically and mentally.
• Why setting and achieving small goals can lead to massive wins—and a lot more confidence.

Key Takeaways:

• Consistency in your actions builds mastery—and mastery builds confidence. Simple as that.
• Accountability to yourself is the foundation of self-trust, and that trust leads to bigger confidence.
• Confidence grows when you show yourself you can handle challenges. It’s not about avoiding failure—it’s about getting back up.
• Seeing progress (even little bits) is huge for your belief in yourself.
• Building discipline means you stop relying on other people’s approval and start trusting your own decisions.

Actionable Tips:

1. Start with small, realistic goals you can work on daily. Track your progress so you can see your wins.
2. Make a simple routine that helps you stay consistent—just a few habits each day can make a big difference.
3. Pick one thing to focus on at a time. Don’t try to do it all at once.
4. Be kind to yourself when you mess up. It’s all part of the process—learn from it and keep moving forward.
5. Surround yourself with people who get you, but remember—you’re the one who needs to believe in your abilities the most.

Resources & Links:

• Connect with Jana Renner: Instagram 
• Want personalized support? Learn more about 1:1 coaching with Jana: Linktree
• Blog on Substack
• Get your Goal & Progress Reflections Workbook here 
• Subscribe & leave a review to support the podcast!

Thanks for tuning in!

If you loved this episode, leave a review, share it with a friend who needs to hear it, or just hit subscribe so you never miss an episode. We’d also love to hear how you’ve used discipline to build confidence—hit us up on social media and share your story!

🎙️ Rise Health Coaching Podcast
Episode 7: Why We Quit (And How to Stop)
Host: Jana Renner

Description:
We’ve all quit something—whether it’s a fitness plan, a dream, or even just a habit we were excited about. In this episode, Jana breaks down the real reasons we give up on our goals and offers practical strategies to shift the cycle of quitting. It’s not about willpower or being “lazy”—it’s about understanding what actually gets in the way and learning how to move through it with intention.

What You’ll Learn:

• Why relying on motivation sets us up for disappointment
• The dangers of setting overly ambitious goals too soon
• How connecting with your “why” creates lasting commitment
• The power of support and community
• Why setbacks don’t equal failure—and what to do instead
• How to recommit to your goals without waiting for “the right time”

Key Takeaway:
You’re not broken—you’re just human. And with the right mindset and tools, you can build momentum that sticks. 💪

Resources & Links:

• Connect with Jana Renner: Instagram 
• Want personalized support? Learn more about 1:1 coaching with Jana: Linktree
• Blog on Substack
• Get your goal setting exercise here
• Subscribe & leave a review to support the podcast!

🎙️ Inside My Journey: From Playing Sports to Coaching Clients

In this episode, I’m giving you a behind-the-scenes look at my background in sports and nutrition—and how that journey led me to becoming a health and nutrition coach. I share the experiences that shaped my approach, the philosophy I bring to client work, and what it really looks like to support people on their wellness paths.

Whether you’re curious about coaching, looking for guidance in your own health journey, or just want to get to know me a little better—this one’s for you!

💬 Let’s Stay Connected
I’d love to hear your thoughts, questions, or just say hey!
📲 Instagram: @jana.r.renner
🔗 Linktree: https://linktr.ee/jana.r.renner

Have a topic or question you’d love for me to cover in a future episode? Drop me a message or comment—I’m all ears!

🔔 Subscribe & Stay in the Loop
Make sure you’re subscribed so you never miss a new episode. There’s so much more to come!

⭐ Spread the Word
If you enjoyed this episode, please leave a review and share it with someone who might find it helpful. Your support means the world to me and helps this community grow.

Thanks again for tuning in. Talk to you soon!

-Jana 🐦‍🔥

🐦‍🔥

🎙 Rise Health Coaching Podcast | Episode 5: Meal Plan & Prep

Host: Jana Renner

Episode Summary:

Welcome back to the Rise Health Coaching Podcast! In this episode, host Jana Renner dives into one of the most practical tools for staying on track with your nutrition goals: meal planning and prepping. Whether you're just getting started or looking to streamline your routine, Jana shares her personal strategies, hacks, and tips to make meal prep simple, sustainable, and stress-free.

She also reflects on the kind feedback she’s received (shoutout to Shannon from the gym!) and gives an update on her personal 60-Day Challenge. Curious about the challenge? Head back to Episode 4 for the full breakdown!

What You’ll Learn in This Episode:

• Why perfection isn’t the goal when it comes to meal prep
• Jana’s personal “why” behind prepping each week
• How to shop your pantry and freezer first to save money and reduce waste
• The importance of flexible planning for real life (because, let’s face it—plans change!)
• Jana’s simple weekly batch cooking formula:
  • 4 proteins
  • 2 grains/carbs
  • 1 big batch of roasted veggies
  • Stocked staples like fruit, yogurt, and lunch meat
• Time-saving hacks like using rotisserie chickens and slow cooker meals
• How to turn batch-cooked ingredients into quick lunches, bowls, and after-school meals
• Tips to make meal prep more efficient and less overwhelming as you build your routine

Resources & Links Mentioned:

• Wild Fork – Jana’s go-to for affordable, delivered meat. https://mention-me.com/m/ol/pe1xl-jana-renner
• Follow Jana on Instagram for updates on her 60-Day Challenge and more meal prep ideas → @jana.r.renner

Connect with Jana:

• 💬 Have an idea or topic you’d like covered? Leave a comment or DM Jana!
• 💌 Don’t forget to subscribe so you never miss an episode.
• 💖 If this episode helped you, please leave a review and share it with a friend—it really supports the show!
• 🔗 Linktree for all my contact information and services. 

Thanks for being part of the Rise Health community. Start small, stay consistent, and keep rising!

Rise Health Coaching Podcast

Host: Jana Renner

Episode Summary:

Welcome back to the Rise Health Coaching Podcast! In today’s episode, I dive into how the pursuit of perfection can keep us stuck, confused, and ultimately disconnected from real progress in our health journeys.

I share my personal twist on the 75 Hard Challenge, and a powerful message that recently resonated with me:

“Eating non-organic produce is better than not eating produce at all.”

It’s a reminder that striving for “perfect” often leads to inaction—and how letting go of perfection can free us to take meaningful steps forward.

What You’ll Learn in This Episode:

•Why perfectionism can sabotage your goals

•How social media and information overload can paralyze your progress

•The importance of starting imperfectly

•Why consistency beats perfection every time

Takeaway Message:

Start now.

Start imperfectly.

Start with what you have.

Start nervous.

Start unsure.

But START.

Resources & Links:

• Follow me on Instagram for updates on her personalized 75 Hard Challenge journey.
• You can also read & subscribe my blog for more content on Substack.
• Have a topic you want covered? Drop a comment or DM!
• You can also find all of my contact information on Linktree.

Subscribe & Review:

If you enjoyed today’s episode, be sure to subscribe so you never miss a show. And if you found value in this message, please leave a review—it helps others find the podcast and means the world to me!

In today’s episode of the Rise Health Coaching Podcast, I dive deep into the relationship between sleep and nutrition and how they affect each other. As a health and nutrition coach, I share valuable insights into how the quality of our sleep influences our eating habits and vice versa. If you're struggling with sleep or nutrition, this episode will offer practical tips and knowledge to help you improve both!

Understanding the connection between sleep and nutrition is crucial for improving both your well-being and body composition. By making small adjustments to your sleep habits and diet, you can achieve better overall health.

If you're looking for personalized recommendations tailored to your specific sleep or dietary needs, feel free to reach out to me directly for guidance!

Connect with me:

📩 Subscribe to my email list on Substack janarrenner

📱 Follow me on Instagram @jana.r.renner

🔗 Linktree jana.r.renner

Thank you for listening!

Episode 2: Habit Stacking for Success

In this episode of the Rise Health Coaching Podcast, we’re diving into a powerful strategy for creating lasting habits—habit stacking. This simple yet effective technique involves attaching a new habit to something you already do, making it easier to stay consistent and build momentum.

I’ll share practical examples of how to stack habits in your daily routine—whether it’s drinking more water, managing finances, adding mindfulness, or reducing morning stress. Plus, we’ll explore how negative habits often form the same way without us even realizing it.

The key to real change isn’t massive overhauls—it’s small, consistent actions that become second nature over time. Let’s make habit stacking work for you!

Mentioned in this episode:

📖 Habit Stacking: 127 Small Life Changes That Take 5 Minutes or Less by S.J. Scott

Connect with me:

📩 Subscribe to my email list

📱 Follow me on Instagram

🔗 Links for more information! 

Let’s build better habits—one small step at a time!

Episode 1: Welcome to the Rise Health Coaching Podcast

In this very first episode, I’m introducing myself, sharing my journey as a Nutrition and Health Coach, and giving you a glimpse into what you can expect from this podcast. We’ll talk about why I chose the name Rise, the power of habits in transforming our health, and the key topics we’ll cover—from nutrition and fitness to mindset and self-care. My goal is to be a resource for you as you grow, learn, and rise to your best self.

Connect with me:

📩 Subscribe to my email list on Substack janarrenner

📱 Follow me on Instagram @jana.r.renner

🔗 Linktree jana.r.renner

Thank you for listening!