We live in a world that glorifies the hustle — being busy, doing more, and always pushing harder. But what if the key to progress isn’t about more, but about alignment?

In this episode, I share how to shift from urgency and pressure into purposeful action that actually supports your health, goals, and future self.

✨ What You’ll Learn in This Episode:

• 🛑 Why hustle culture often leaves you drained and unfulfilled
• 🌱 What aligned action really feels like in your daily life
• ⚡️ How to clear friction with simple systems that make habits stick
• 🔎 Three questions to help you check if you’re in alignment or just hustling
• 📝 A journal prompt to help you pause and realign this week

🕒 Episode Breakdown:

• 0:00 – Intro 🎵 Welcome back + today’s theme: Align, Don’t Hustle
• 2:00 – What Hustle Culture Gets Wrong 🚫 The illusion of busyness + the cost of burnout
• 6:00 – What Aligned Action Feels Like 🌿 Rooting habits in purpose instead of pressure
• 10:00 – Clearing Friction + Creating Systems ⚙️ How small changes make aligned action easier
• 15:00 – How to Know You’re in Alignment 🔍 Three reflection questions to guide you
• 18:00 – Closing Thoughts 💡 Progress comes from aligned, intentional action

📝 Journal Prompt:

👉 Where in your life do your actions feel like they’re pulling you closer to your future self?

Take a few minutes to reflect on this one after listening — alignment starts with awareness.

🔗 Resources & Links

• 💌 Subscribe to my newsletter on Substack for weekly prompts + resources: janarenner.substack.com
  
  
• 📸 Connect with me on Instagram: @jana.r.enner
  
  
• 🍲 Related resource: Batch Cooking for Busy Weeks
  
  
• 🎙️ Next episode: Episode 18 – Clearing the Friction in Your Routine
  
  

🎧 If this episode resonated with you, I’d love if you shared it with a friend who needs a reminder to pause, breathe, and realign.

And remember: when it comes to change…
✨ Start small, stay consistent, and keep rising. ✨

🎙️ Episode 18: Clear the Friction - How Small Shifts Unlock Big Productivity

Does your routine feel heavier than it needs to be? In this episode of the Rise Health Coaching Podcast, we’re talking about friction—the small obstacles, habits, and inefficiencies that drain your energy and hold you back.

By learning how to spot friction and clear it, you’ll free up more time, energy, and focus to stay productive and aligned with your goals.

✨ In this episode, you’ll learn:

• What “friction” in your routine really means
• How it creates hidden energy leaks and decision fatigue
• Practical ways to clear friction through simplifying, batching, automating, and aligning
• Why small shifts have a ripple effect that creates momentum

📝 Journal Exercise: Where is friction showing up in my day, and what small shift would make this easier?

🍲 Looking for a friction-free way to save time in the kitchen? Check out my Batch Cooking Resource for healthy meal planning made simple.

📲 Let’s connect!

• Instagram: @jana.r.enner
• Substack: janarenner.substack.com

And remember—when it comes to change: start small, stay consistent, and keep rising 🐦‍🔥

🎙️ Episode 17: Maintaining Consistency in Seasons of Change

In today’s episode, I’m sharing strategies for maintaining consistency during life’s transition seasons. Whether you're moving through a lifestyle change, a shift in routine, or a new mindset, staying consistent can feel like a challenge. But with the right mindset and adaptable routines, it’s possible to stay grounded.

Episode Highlights

• The Importance of Flexibility in Routines
  Life isn’t always predictable — and neither are your routines. Learn why flexibility is key to staying consistent during transitions.
• Creating Adaptable Routines
  Establish your non-negotiables (core pillars) like hydration, movement, and sleep, and learn how to modify them for each season.
• Time-blocking with Flexibility
  Time-blocking isn’t about rigidity. Find out how to leave space in your schedule for life’s unexpected moments without losing focus.
• Celebrating the Small Wins
  Small steps lead to big changes. Learn why it’s important to acknowledge the little victories along the way.
• Grace Through Transition
  Transitions are tough. But with self-compassion and grace, staying consistent doesn’t have to mean perfection.

Resources & Links

• Time-blocking Tools:
  • Google Calendar
  • Trello
• Small Wins Blog Post: [Link to Blog Post]

Connect with Jana

👉 Instagram: @jana.r.enner
👉 Substack: janarenner.substack.com
👉 Rise Health Coaching Podcast:

• Apple Podcasts
• Spotify

Call to Action

💬 Join the Conversation: What transition are you navigating right now? How are you adapting your routines to stay consistent? Share your thoughts with me on Instagram or in the comments!

🎧 Subscribe & Stay Updated: If you loved today’s episode, make sure to subscribe to the Rise Health Coaching Podcast for new episodes every week!

Closing Thought

Consistency doesn’t require perfection — it requires flexibility and grace. Remember, your routines are meant to evolve with you. Start small, stay consistent, and keep rising! 💪

🎙️ Episode 16: 10 Things I Learned in 10 Summers

☀️ 10 Things I’ve Learned These Past 10 Summers ☀️

1. The Power of Taking Time Off
   Unplugging is key for clarity and creativity. Whether it’s a vacation or a weekend break, stepping away is essential for mental health.
2. Growth Happens in the Uncomfortable Moments
   Challenges and discomfort lead to the most growth — both personally and professionally.
3. The Importance of Saying No
   Protecting my energy and learning to say no to non-aligned commitments has been life-changing.
4. Summer is a Time for Reflection
   Slowing down in the summer helps me realign with my goals and reflect on where I am in life.
5. The Value of Restorative Practices
   Morning walks, yoga, and silence have been vital for my well-being. The summer allowed me to fully embrace these practices.
6. The Power of Connection
   Building meaningful relationships during the summer has been essential for my happiness and growth.
7. Embrace Change and Uncertainty
   Change is inevitable. Summers taught me to embrace it and adapt, whether planned or unexpected.
8. The Importance of Setting Intentions
   Setting clear intentions every summer helped me align my actions with my goals for the rest of the year.
9. Nature’s Healing Power
   Spending time outdoors — hiking, beach days, or just sitting in a park — has been grounding and essential for my well-being.
10. The Impact of Consistency
    Small, consistent actions, even during the summer, lead to long-term growth and progress.

🌿 Closing Thoughts
Reflecting on these lessons, I’m reminded of the importance of growth and living intentionally. What lessons have you learned from your summers? Feel free to share with me!

🔗 Follow on Instagram | Subscribe on Substack

🎙️ Thank you for tuning in to the Rise Health Coaching Podcast! If you loved this episode, please leave a review, share it with a friend, and subscribe so you never miss an episode!

Remember, start small, stay consistent, and keep rising.

Ask ChatGPT

ChatGPT can make mistakes. Check important info.

🎙️ Episode 15: A Tactical Clean Slate for the Second Half of the Year

Episode Title:
Your Environment = Your Progress: A Tactical Clean Slate for the Second Half of the Year

Summary:
In this mid-year reset episode, Jana dives into how your home, phone, and digital spaces might be holding you back—and exactly how to clear the clutter. Learn tactical steps to align your environment with your goals and set the tone for a successful second half of the year.

What You’ll Learn:

• Why your environment directly affects your habits and progress
• A step-by-step Digital Declutter Checklist
• Three physical spaces to reset for success
• A challenge and free printable resource to help you take action now

📝 Journal Prompt:

Use this to guide your reflection after listening. You may be surprised what your space reveals.

🎯 Mini Challenge:

Choose one digital task and one physical space to clean up this week.
Share your progress on Instagram and tag @jana.r.enner — I’d love to cheer you on!

🔗 Links & Resources:

• Listen to all episodes: janarenner.substack.com/podcast
• Subscribe to the newsletter: janarenner.substack.com
• Connect on Instagram: @jana.r.enner

🎁 Download the FREE Mid-Year Digital Declutter Checklist
👉 Digital Declutter Checklist

Connect with Jana:
📲 Instagram: @jana.r.enner
📝 Substack: janarenner.substack.com

🎙️ Episode Title: Holistic Health Coaching vs. Nutrition Coaching: What’s the Difference (and Which One Do You Need?)

Episode Summary:

In today’s episode, we’re unpacking the often-confused roles of holistic health coaching and nutrition coaching. While they both support your wellness journey, they do so in very different ways. Whether you’re feeling stuck in your health goals or just want clarity on who to turn to for support — this conversation is for you.

What We Cover:

•What a nutrition coach actually does

•How holistic health coaching looks at the big picture

•Key differences between these two approaches

•Real-life examples of who benefits from each type of support

•How to choose the right kind of coaching for you

Highlights:

🥗 Nutrition Coaching helps you:

•Improve your relationship with food

•Understand macronutrients and micronutrients

•Build meal plans tailored to your goals

•Manage cravings, food sensitivities, and more

🧘 Holistic Health Coaching helps you:

•Explore all aspects of well-being: sleep, stress, mindset, movement, relationships

•Make sustainable, whole-life changes

•Stay accountable to your bigger vision for health and balance

Which One Do You Need?

•Choose nutrition coaching if your goals are more food- or fitness-focused.

•Choose holistic health coaching if you’re ready to go deeper and address lifestyle, stress, and long-term transformation.

✨ Pro tip: You don’t have to choose just one — many coaches (like me!) offer a blend of both for a truly personalized experience.

⸻

Let’s Connect:

Still not sure which path fits you best? I’d love to chat and help you find the right fit for your journey.

📧 Email: jana@risehealthcoachingbyjana.com

🌐 Website: risehealthcoachingbyjana.com

📱 Instagram: @jana.r.renner

🗒️ Substack: janarrenner.substack.com

⸻

Thanks for tuning in! If this episode helped you, share it with a friend and leave a review — it helps more people find this kind of supportive, empowering content.

🎙️ Rise Health Coaching Podcast
Episode Title: Mid Year Review

🎙️ Episode Title: Mid‑Year Review – Checking In on Your 2025 Goals

Host: Jana Renner
Podcast: Rise Health Coaching Podcast

Episode Summary:

In this episode, Jana invites you to pause and reflect on your year so far. June is the perfect time for a mid-year check-in to reconnect with your goals, celebrate what you’ve already accomplished, and make intentional adjustments for the rest of the year.

You’ll walk through a guided journaling process designed to help you reflect, reset, and reignite your motivation. Jana shares thoughtful prompts and practical strategies to help you let go of what’s not serving you and build daily habits that support the future you want.

💡 What You’ll Learn:

• Why mid-year check-ins are critical for staying on track
• How to celebrate your wins—even the small ones
• What to do when you’ve fallen behind or lost momentum
• How to identify and release energy drains and limiting beliefs
• The power of choosing a single emotion to guide your next steps
• How to build out a second-half strategy with clarity and confidence

✍️ Journal Prompts to Reflect & Reset:

Reflect on the First Half of the Year:

• What are you most proud of accomplishing so far?
• What challenges did you face, and how did you move through them?
• In what ways did you celebrate your progress?
• What (or who) has been draining your energy?
• What limiting beliefs are holding you back?
• What key actions did you avoid that could have moved you forward?

Plan for the Second Half:

• What feeling do you want to embody moving forward (e.g., calm, productive, joyful)?
• What is one milestone you’d love to reach by the end of the next quarter?
• What support system or accountability would help you stay on track?
• What small, daily habit can you commit to that aligns with your goal?
• What adjustments to your routine or environment would make progress easier?

🌟 Final Thoughts:

You don’t need to start over—you just need to realign. Your goals are still worthy of your time and energy. Even if you’ve lost momentum, now is the perfect moment to reset and move forward with renewed focus. Take what worked, learn from what didn’t, and step into the next half of the year with purpose.

📣 Stay Connected:

Subscribe to the show, leave a review, and share this episode with someone who could use a gentle nudge to check in on their goals. Your support helps the Rise Health Coaching community grow!

Got a topic you’d love Jana to cover? Reach out and let her know—your ideas matter.

📬 Connect with Jana:

🌐 Website: risehealthcoachingbyjana.com
📧 Email: jana@risehealthcoachingbyjana.com
📱 Instagram: @jana.r.renner
✍🏻 Substack:

🎙️ Episode Title: Coaching with Purpose – A Conversation with Matt from Purposeful Fitness

🗓️ Episode Summary:
In this inaugural guest episode of the Rise Health Coaching Podcast, host Jana Renner joined by a very special guest — her longtime coach, colleague, and friend, Matt, founder of Purposeful Fitness. Jana and Matt have shared over seven years of coaching experiences, collaborations, and meaningful conversations, making him the perfect choice for this milestone episode.

Listeners will get a behind-the-scenes look at Matt’s journey as an individualized fitness coach and entrepreneur. He shares his personal story, how he built his coaching business, and the philosophy that drives his work. Originally from Brazil, Matt brings a rich and unique perspective to coaching, one rooted in connection, intention, and listening to each client’s story.

The conversation also touches on how Matt and Jana first started working together, how their coaching relationship has evolved, and the importance of authenticity and emotional awareness in both fitness and health coaching. Whether you're a coach, client, or someone just starting out on a health journey, this episode offers relatable insights and thoughtful takeaways.

💬 What You’ll Learn in This Episode:

• How Matt’s background shaped his individualized coaching approach
• The mission behind his business, Purposeful Fitness
• What it means to coach with purpose, not pressure
• The importance of emotional intelligence in fitness and health
• Stories from Matt and Jana’s years of working together
• Why every client’s story matters in their coaching journey

🎧 About the Guest:
Matt is a passionate fitness coach and the founder of Purposeful Fitness, where he helps clients move with intention, build lasting habits, and connect deeply with their health goals. He also hosts a podcast where he shares coaching insights, client stories, and reflections on the deeper side of fitness and wellness. Matt brings heart, humility, and authenticity to every coaching session — and now, to this episode.

You can find Matt at:

📱Follow Matt on Instagram: @coach_mattsilva

🌐 Purposeful Fitness & Linktree

For more information and content from Jana :

📱 Follow me on Instagram: @jana.r.renner
🌐 Learn more about working with me at Linktree & read my blog on Substack

🎙️ If this episode inspired you, share it with a friend and leave a quick review—it helps more than you know!