(And What is Means for 2026)

✨ What You’ll Learn in This Episode

• 🧾 How to do a simple “year-end audit” using your calendar, bank statements, and camera roll
• 🧠 Why reflection gives you data (not shame) — and helps you set better goals
• ✅ How to sort what was worth it vs what was a drain on your time, money, or energy
• 📸 Why your camera roll can reveal emotional “ROI” you won’t see on a spreadsheet
• 🗓️ How this practice helps you build a more aligned plan for the new year
• 🚫 The power of realizing: if you’re the problem, you can also be the solution

🕒 Episode Breakdown with timestamps

• 00:00–02:00 Why you shouldn’t start a new year (or new goal) without reviewing the last one
• 02:00–03:30 Where the practice comes from (John Maxwell) + how you adapted it
• 03:30–05:10 What you need: quiet time, calendar, statements, camera roll, notebook, goals list
• 05:10–08:10 The core exercise: “Worth it” vs “Waste of time/money/energy” (without shame)
• 08:10–10:10 How to review chronologically using photos + calendar + finances together
• 10:10–12:10 The humbling truth: feeling busy doesn’t always mean you were aligned
• 12:10–13:50 Why your camera roll matters (emotional insight + priorities you actually value)
• 13:50–15:10 What to look for in finances (late fees, convenience costs, patterns) + course-correcting
• 15:10–16:40 Finish the audit → extract wins, lessons, and questions + find resources
• 16:40–17:30 What’s coming next: 2 episodes/week + Facebook group + planning for 2026

📝 Journal Prompt

If your calendar, bank statements, and camera roll were the “truth” about your priorities this year… what do they say — and what do you want them to say next year?

(Extra prompts if you want to add them below the paywall or as a bonus:)

• What was most worth it this year — and why?
• What drained you the most — and what boundary would protect you next year?
• What is one “small shift” that would change your next 12 months?

🔗 Resources & Links

• 📚 Mentioned: The 15 Invaluable Laws of Growth — John C. Maxwell
• 💛 Work with Jana / Coaching: risehealthcoachingbyjana.com
• 📩 Substack: janarrenner.substack.com
• 📲 Instagram: @jana.r.renner
• ⭐️ If this episode helped you: share it with a friend, subscribe, and leave a review!

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

✨ What You’ll Learn in This Episode

• How to break free from all-or-nothing holiday thinking
• Mindset shifts that help you enjoy food without guilt
• Simple strategies to feel good in your body while still celebrating
• How to stop the “holiday spiral” before it starts
• The difference between eating with intention vs. restriction
• Real-life ways to balance joy, food, connection, and well-being this season

🕒 Episode Breakdown

• The myth that the holidays “ruin your progress”
Why it’s not the food—but the mindset—that derails people, and how to shift out of guilt and perfection so you can stay aligned without feeling restricted.

• Mindset shifts that change your holiday experience
Presence over perfection, listening to your body instead of the calendar, and focusing on how you want to feel rather than what you “should” eat.

• Practical strategies to enjoy food AND feel good
A full walk-through of balanced meals, the anchor plate method, hydration, navigating alcohol, building a pause before seconds, and choosing foods that are truly worth it.

• How to avoid the holiday spiral
What to do if you overeat, how to get back to alignment quickly, and why guilt keeps you stuck far more than food ever will.

• Anchoring into what actually matters during the holidays
Connection, joy, gratitude, and presence — plus questions to guide you toward aligned, self-respecting choices that support both your body and your life.

📝 Journal Prompt

How do I want to feel this holiday season — physically, mentally, and emotionally — and what choices support that feeling?

🔗 Resources & Links

• Instagram: @jana.r.renner
• Substack: Rise Health Coaching by Jana
• Website: risehealthcoachingbyjana.com

And if you're ready for personalized support through the holidays — whether it’s nutrition coaching, accountability, or building habits that stick — you can always reach out through IG or my website.

And remember:

When it comes to change… ✨ Start small, stay consistent, and keep rising. ✨

🎙️ Episode 31: Change Isn't One Size Fits All

You Haven’t Tried Everything — You’ve Tried Everything Else

✨ A mindset-reset episode about why real change doesn’t happen through copying someone else’s plan — it happens when you finally build one that fits your life.

✨ What You’ll Learn in This Episode

• 🌱 Why “I’ve tried everything” is almost never true
• 🔄 The difference between trying random plans vs building aligned habits
• 🧩 How to shift from frustration to problem-solving
• 🧠 Why change is not one-size-fits-all
• 🥗 How this applies specifically to weight loss and nutrition
• 🔍 What to look for when your efforts “aren’t working”
• 🔥 How to rebuild a plan that works for your season of life
• 💛 Why sustainable health requires personalization, not perfection

🕒 Episode Breakdown

(No timestamps per your preference for this episode.)

• A deeper look at the phrase “I’ve tried everything”
• Why frustration leads people to copy others instead of assess their own needs
• Why other people’s routines rarely work long-term
• The role of mindset in sustainable habit-building
• How to evaluate what you’ve actually tried
• Real-life weight loss examples from a holistic health perspective
• How coaching helps you identify your lane and stay in it
• The power of aligned, sustainable habits over extreme attempts

📝 Journal Prompt

Where in your health journey are you following someone else’s rules instead of listening to your own life, body, and needs?

🔗 Resources & Links

• Instagram: @jana.r.renner
• Substack: janarenner.substack.com
• Website: risehealthcoachingbyjana.com
• Interested in 1:1 coaching? → Book a discovery call through my website or IG bio.
• Related Episodes:
  • “Aligned, Don’t Hustle”
  • “Start Small to Stay Consistent”

And remember: when it comes to change…

✨ Start small, stay consistent, and keep rising. ✨