Rise Health Coaching by Jana
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
Rise Health Coaching by Jana
🎙️ Episode 35: How to Build A Routine + Ultra Race Recap
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
✨ What You’ll Learn in This Episode
• Why motivation is emotional — and why routine is what actually carries you through real life
• The simple 3-part routine formula that makes habits stick
• How to choose an anchor habit that rebuilds self-trust
• Why your nervous system craves gentle structure
• How to stay consistent on hard, low-energy, or overwhelming days
• How to simplify your habits so they finally feel doable
đź•’ Episode Breakdown
• How I built my routine while training for my first ultra trail race
• Why motivation fades (and why that’s normal)
• Emotional waves, stress, and busy seasons
• Why your nervous system needs routine
• The 3-Part Routine Formula
• Removing barriers + making habits easier
• Hard days, bare minimum habits & the 2-minute rule
• Gentle consistency & reset mindset
đź“ť Journal Prompt
Where in your life are you still waiting to feel motivated — and what small anchor habit could you start instead?
đź”— Resources & Links
🎧 Related Episodes to Start With
• The Fresh Start Effect — How to use new-season motivation without burning out
👉 https://substack.com/home/post/p-183663865
• Progress Over Perfection — Why consistency beats intensity
👉 https://janarrenner.substack.com/p/episode-8-how-discipline-builds-self-218
• Coaching with a Purpose with Matt Silva — Purposeful Fitness
👉 https://janarrenner.substack.com/p/episode-12-coaching-with-a-purpose
đź““ Follow Jana on Substack (Daily Notes + Weekly Prompts)
https://janarenner.substack.com
📲 Follow on Instagram
https://instagram.com/jana.r.enner
đź’» Join the Rise Health Coaching Facebook Group https://www.facebook.com/groups/1505359880518662
And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨