In this episode of RenewHer, Genell takes you on her 29029 Everesting journey at Whistler—a 36-hour challenge to climb the equivalent of Mount Everest through eight full ascents.

This isn’t just a story about a mountain. It’s about courage, determination, and discovering what you’re truly capable of. From early excitement to the “messy middle,” moments of doubt, and even panic in the dark, Genell shares the mental and emotional challenges that came with each step—and the tools, mindset, and support that helped her keep moving forward.

Along the way, she reflects on presence, resilience, and self-belief, and the surprising lessons that stayed with her long after the climb. Whether you’re facing a personal challenge, a career pivot, or simply looking to stretch yourself in new ways, this episode offers insight and inspiration for pushing past fear, doubt, and your own limits.

Join Genell and discover how taking on big challenges can reveal strength you didn’t know you had—and inspire confidence in yourself that lasts far beyond the summit.

🎙 Listen now and take the first step toward your own Everest.

00:00 Introduction: Embrace Your Inner Strength

00:21 Welcome to the RenewHer podcast

00:49 The 29029 Challenge Explained

01.16 The Challenge Beyond the Physical

02:01 The Journey Begins: First Ascents

04:00 Facing the Messy Middle

04:49 The Fueling Issues

05:53 When the Quit Voice Shows Up

06:28 Night Hike and Mental Struggles

08:26 Step by Step, Breath by Breath

11:09 The Final Ascent: From Doubt to Determination

12:57 Reflecting on the Experience

14:54 Conclusion: What's Your Everest?

15:57 Closing Remarks and Next Episode Teaser

Reflection is often misunderstood.

Many of us associate it with self-judgment, pressure to fix what went wrong, or the feeling that we need to “figure everything out” before moving forward. But true reflection isn’tabout diagnosing, problem-solving, or judging yourself. It’s about awareness and understanding.

In this episode of RenewHer, we explore reflection through a gentle neuroscience lens — what reflection really is, what it isn’t, and what’s actually happening in your brain when you pause to look back… and when you look ahead.

You’ll learn how reflection engages key areas of the brain involved in memory, insight, emotional processing, and self-awareness — including the hippocampus, prefrontal cortex, limbic system, and default mode network. When practiced with curiosity instead of judgment, reflection becomes a powerful neurological tool for clarity, calm, and intentional decision-making.

Most of this episode is an invitation. An invitation to look back and look forward.

I guide you through simple past- and future-focused reflection prompts — not to analyze your life or force answers, but to notice what mattered, what feels complete, and what you may want to carry forward into the next chapter.

No journaling required, unless you choose to.
No pressure for answers.
Just space to pause, notice, and listen.

Whether you reflect regularly or tend to avoid it altogether, this episode offers a grounded, compassionate approach that works with your brain — not against it.

And remember — success starts with your brain.
Renew your brain. Renew your life.

Past Reflection Questions: Looking Back
As you reflect on the past year, remember: these questions are invitations to notice, not to judge.

1. What are three things you’re grateful for this year?

2. What achievements — big or small — are you proud of this year?

3. What did this year teach you about yourself?

4. What challenges taught you the most? And what did they teach you?

5. Which relationships brought you energy and joy this year — and which relationships drained your energy or need attention?

6. Looking back, what’s one thing you wanted to do but didn’t — and what might have gotten in the way?

Future Reflection Questions:
Looking Ahead Future reflection isn’t about predicting the future — it’s about helping your brain prepare for what’s next with intention.

1. As you think about the year ahead, how do you want to feel more often?

2. What do you want to carry forward into the next year?

3. What do you want to protect more intentionally in the year ahead — your energy, time, health, or peace?

4. What challenges might you face, and how can you prepare for them?

5. What’s one bold step you can take early in the year?

6. As you look ahead, what’s one thing you really want to do?

00:00 Introduction to Reflection and RenewHer Podcast
00:45 Understanding Reflection: A Neuroscience Perspective
03:38 The Brain's Role in Reflection
05:10 Reflecting on the Past Year: Prompts and Insights 1
0:48 Future Reflection: Planning and Anticipating the Year Ahead
16:10 Conclusion
16:53 What's Ahead

Subscribe to my newsletter Mind Matters.
Schedule a free Discovery Session with me.
Check out my website.

Every January, we hear the familiar “new year, new you” mantra. But what if your brain actually hates resolutions?

In this episode, I explain why resolutions often fail, from all-or-nothing thinking to unrealistic expectations that clash with how your brain naturally functions. I’ll walk you through the difference between vague resolutions and specific, actionable goals that are realistic, aligned with your values, and achievable step by step. Plus, I’ll share six practical strategies to help your goals stick—from keeping it simple and setting bite-sized steps to celebrating progress, journaling, using affirmations, and handling setbacks with grace. All of these strategies are designed to work with your brain, supporting motivation, focus, and habit formation.

If you’ve ever started the year motivated only to feel frustrated by February, this episode is for you. Learn how to create goals that your brain actually loves—and that will help you build lasting habits without stress or guilt.

Key Takeaways:
- Why resolutions often fail and what your brain really needs for change
- The difference between resolutions and actionable, brain-friendly goals
- Six practical strategies to make your goals stick
- How focusing on one goal at a time supports your brain and builds lasting habits
- How structuring goals around your brain’s natural reward and habit systems boosts success
- Why progress—not perfection—is the key to success.

00:00 Highlight and Introduction
00:42 The Problem with New Year’s Resolutions
01:54 Resolutions vs. Goals: Understanding the Difference
02:59 Why Resolutions Clash with How Your Brain Works
04:56 Six Brain-Friendly Tips to Achieving Your Goals
07:27 Conclusion: Embrace Realistic, Aligned Goals
08.52 Final Thoughts

Subscribe to my newsletter Mind Matters.
Schedule a free Discovery Session with me.
Check out my website.

Success Starts with Your Brain: Foundational Insights for Women Over 50
In the second episode of Renew Her, brain fitness coach Genell Lemley highlights the profound importance of brain health in every aspect of life. She emphasizes the often-ignored role the brain plays in our overall well-being, success, and happiness.

This episode delves into common cognitive issues such as forgetfulness, lack of focus, and mood swings, explaining how they can affect various aspects of life, from work to relationships. Genell reassures listeners that these challenges are common but addressable, stressing that the brain is adaptable and can improve at any age. She shares personal anecdotes and actionable tips on how small daily choices can strengthen the brain, ultimately enhancing clarity, confidence, and energy.

The episode invites listeners to become more aware of their cognitive states and encourages taking manageable steps towards better brain health, reinforcing the mantra: 'renew your brain, renew your life.'

00:00 Introduction: The Overlooked Power of the Brain
00:28 Welcome to RenewHer: Meet Your Host
00:57 The Foundational Role of the Brain in Your Life
02:57 The Impact of Brain Health on Work and Daily Life
03:59 Emotional and Physical Consequences of Brain Fatigue
06:00 The Changeable Nature of the Brain
06:49 Practical Choices to Renew Your Brain
07:37 Invitation to Self-Awareness and Future Episodes
08:26 Conclusion: Embrace What's Possible

In the first episode of RenewHer, host Genell, an Integrative Nutrition Health Coach and Dr. Amen Brain Health Coach, welcomes listeners to a podcast designed for women over 50 ready to reclaim their focus, energy, confidence, and purpose. Genell shares a powerful message about the endless opportunities for growth and accomplishment at any age, countering societal whispers that suggest slowing down with age. She discusses her personal story of loss, reinvention, and the discovery of brain health's critical role in overall well-being. Genell emphasizes how proactive steps can improve cognitive function and quality of life, offering a preview of upcoming topics, including brain optimization, resilience, and self-empowerment. Join her in exploring practical ways to thrive in this exciting new chapter of life.

00:29 – Welcome to RenewHer: Reclaiming Your Next Chapter
01:50 – The Power of Growth at Any Age
03:48 – Introducing Genell: My Story and Passions
06:41 – Beliefs and Values: What I Stand For
07:46 – My Journey: From Corporate to Brain Health Coach
11:09 – The RenewHer Framework: Optimizing Your Brain and Life
12:19 – Conclusion: Embrace Your Season of Renewal
12:46 – Outro: Thank You and Subscribe

What if your 50s were just the beginning of something bold, vibrant, and limitless? RenewHer is the podcast for women over 50 ready to reignite their energy, reclaim their purpose, and embrace new challenges. I’m Genell Lemley, a brain health coach, and in this trailer, you’ll get a glimpse of what’s coming in future episodes: inspiring stories of women stepping outside their comfort zones, plus practical brain health tips to boost focus, energy, resilience, and manage self-doubt. Subscribe and join the journey!