🎙️ Episode 35: How to Build A Routine + Ultra Race Recap

✨ 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🕒 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📝 Journal PromptWhere in your life are you still waiting to feel motivated — and what small anchor habit could you start instead?🔗 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📓 Follow Jana on Substack (Daily Notes + Weekly Prompts) https://janarenner.substack.com📲 Follow on Instagram https://instagram.com/jana.r.enner💻 Join the Rise Health Coaching Facebook Group https://www.facebook.com/groups/1505359880518662And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨Send us Fan Mail