(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. ✨

✨ What You’ll Learn in This Episode

• 🎄 How to redefine “staying on track” during the busiest, most tempting time of the year
• 🤍 Why grace is a strategy, not an excuse — and how it keeps you from burning out
• 🍽️ How to enjoy holiday food and traditions without guilt or the “I’ll start Monday” mindset
• 🧠 The simple mindset shifts that help you stay aligned even when routines look different
• 🚶‍♀️ The power of micro-habits and small anchors to keep your body and mind steady
• 🔄 How to get back on track quickly after events, travel, or indulgent meals
• ✨ Why staying 70–80% consistent during the holidays sets you up for massive momentum in January

📝 Journal Prompt

Take a moment to reflect: What does a healthy and supportive holiday season look like for you?
How do you want to feel — physically, mentally, and emotionally — by the time January arrives?
And where can you intentionally build space for both structure and grace?

🔗 Resources & Links

• Instagram: @jana.r.renner
• Substack: janarrenner.substack.com
• Website: risehealthcoachingbyjana.com
• Pinterest: pinterest.com/janarrenner
• Book a 1:1 Nutrition or Health Coaching Call: link in bio
• Last week’s episode: https://substack.com/home/post/p-178784855

And remember:
✨ Start small, stay consistent, and keep rising. ✨

🎙️ Episode 29: Your Environment Shapes Your Inner Voice

✨ What You’ll Learn in This Episode

In this episode, we explore how your mind and body are your most important environments — and how the spaces, people, and energy around you shape your self-talk, habits, and overall wellbeing.

You’ll learn:
🌱 How your inner dialogue mirrors your surroundings
💭 Why your mindset isn’t just mental — it’s environmental
🏠 The connection between your physical space and your nervous system
📱 How to curate your digital environment to protect your peace
💪 Practical ways to create environments that support the version of you you’re becoming

📝 Journal Prompt

Write it down. Reflect. Then take one small action that aligns your space with your goals.

🔗 Resources & Links

• 🌿 Website: risehealthcoachingbyjana.com
  
  
• 💌 Substack: janarrenner.substack.com
  
  
• 📸 Instagram: @jana.r.enner
  
  
• 🎧 Listen to more episodes: Rise Health Coaching Podcast
• ✍️ Related Substack Post: Your Environment Shapes Your Inner Voice (coming soon!)

💬 Connect & Reflect

If this episode resonated with you, take a screenshot and share it on Instagram stories — tag me @jana.r.enner
and tell me one environment shift you’re making this week 🌞

And if you’re ready to take this work deeper — to build routines, habits, and environments that align with your goals — explore my coaching programs and digital resources at risehealthcoachingbyjana.com
.

And remember:
✨ Start small, stay consistent, and keep rising. ✨

🎙️ Episode: How an All-or-Nothing Attitude Could Be Ruining Your Nutrition

✨ What You’ll Learn in This Episode:

• Why perfectionism and “on/off” thinking keep you stuck in cycles of progress and setback
• How the all-or-nothing mindset damages your consistency, confidence, and relationship with food
• The “dimmer switch” approach — your Rise method for sustainable success
• Real-life, seasonal meal prep strategies that actually fit your busy life
• How to anchor your nutrition with small, flexible habits year-round

📝 Journal Prompt:

🧺 Resources & Links:

• 📘 NEW! The Ultimate Guide to Optimal Gut Health — eBook
  
  Learn how to build a healthy gut and resilient immune system with simple, evidence-based habits, recipes, and trackers.
• 🖥️ Visit my website: risehealthcoachingbyjana.com
  
  
• 💌 Subscribe on Substack: janarrenner.substack.com
  
  
• 📸 Follow me on Instagram: @jana.r.enner
  
  
• 🎧 Listen to more episodes & join The Rise Collective community

💬 If You Enjoyed This Episode:

Please leave a 5-star review, share it with a friend, or post a takeaway on your IG stories and tag me — it helps more people find the show!
Thank you for being here and growing with me 💛

And remember:
✨ Start small, stay consistent, and keep rising. ✨

🎙️ Episode 27: 10 Micro Habits to Build Momentum for 2026

Because the habits you build now decide how you’ll feel a year from now.

✨ What You’ll Learn in This Episode

• The 10 small-but-mighty habits that can reshape your energy, mindset, and daily rhythm
• Why micro habits are the foundation of long-term success and self-trust
• Simple, doable ways to implement each habit starting today
• When you’ll begin to notice change — physically, mentally, and emotionally
• How to align your daily choices with the version of you you’re becoming in 2026

🕒 Episode Breakdown

We start by unpacking why micro habits matter — how small decisions compound into massive transformation.

Then we dive into the 10 daily practices:
1️⃣ Read 5 pages daily
2️⃣ Plan tomorrow before bed
3️⃣ Stretch before you sleep
4️⃣ Hydrate first thing in the morning
5️⃣ Curate what you see online
6️⃣ Write 3 things you’re grateful for
7️⃣ Walk 10 minutes after meals
8️⃣ Journal one sentence daily
9️⃣ Speak kindly to yourself daily
🔟 Take one deep breath before responding

We wrap up by connecting it all — how these habits become your foundation for confidence, calm, and consistency in the year ahead.

📝 Journal Prompt

Which two micro habits from today’s episode would create the biggest impact if you practiced them daily for the next 30 days?

Write them down, and note how you’ll integrate them into your existing routine. Remember: it’s not about doing more — it’s about doing what matters consistently.

🔗 Resources & Links

🌐 Website: risehealthcoachingbyjana.com

📬 Substack: janarrenner.substack.com

📸 Instagram: @jana.r.enner

🎧 Listen to more episodes: The Rise Podcast

💬 Closing Thought

Every habit you choose — every tiny moment of discipline, awareness, and care — builds the version of you you’re becoming.

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

🎙️ Episode 26: It’s Not Discipline — It’s Misalignment

✨ What You’ll Learn in This Episode

• Why “lack of motivation” usually isn’t the real issue
• The difference between borrowed goals and aligned goals
• How to tell when a goal is out of alignment with your life and values
• Why loving the process is the key to consistency
• How to realign your goals so the journey actually feels good
• A simple reflection exercise to reset your path this season

📝 Journal Prompt
What goal in my life feels misaligned — and what would it look like to choose a process I actually enjoy?

🔗 Connect, Work With Me, & Resources

• Instagram: @jana.r.renner
• Substack: janarenner.substack.com
• Coaching Inquiries: DM me ALIGN on Instagram or visit my website
• Website: https://www.risehealthcoachingbyjana.com
• Podcast Reviews: If this episode resonated, share it with a friend or leave a review — it truly helps the show grow and reach more people.

💬 Share the Love
If you enjoyed this episode, share it on Instagram and tag me — I love seeing what lands for you. Your shares and reviews help others find this show and join the Rise community.

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