https://ggtlife.com/

What if one simple, natural element could support your immune system, your mood, and your healing journey? Are you getting enough Vitamin D?

Welcome back to Midlife Transformation. In this episode of Midlife Transformation, we explore the powerful role Vitamin D plays in supporting immune health, energy levels, and overall healing. Whether you’re navigating chronic illness, fatigue, or simply looking to improve your wellness, this episode offers simple, practical ways to incorporate Vitamin D into your daily routine. Learn how sunlight, nutrition, and intentional lifestyle changes can support your body’s natural ability to heal.

 This isn’t just about a vitamin. This is about giving your body what it was designed to receive. Vitamin D is often called the “sunshine vitamin,” but what many people don’t realize is that it plays a major role in:

•  Immune system support 
•  Bone health 
•  Mood regulation 
•  And even inflammation reduction 

And for those of us walking through healing…
 whether it’s chronic illness, fatigue, or just trying to feel like ourselves again—
 this matters.

I remember during my own healing journey…
I had to look at everything differently. Not from a place of fear, but from a place of alignment. “What does my body actually need?” Vitamin D kept coming up again… and again… and again.

☀️ Get outside for natural sunlight when you can
 🥗 Be mindful of nutrient-rich foods
 💊 Talk with your provider about supplementation if needed

M ost importantly be intentional.

You are not chasing perfection. You are building a lifestyle change.

Sometimes… the most powerful shifts are also the most simple.

Sunlight
 Stillness
 Nourishment
 Trust

So today, just pause and ask yourself: “Am I giving my body what it needs to thrive?” Not someday. Not when life slows down, because it is not going to slow down. It only changes. 

“1-Hour Reset Session” 

Offer:

•  $47 / session
•  Focus: mindset + health + next steps 
•  Simple booking (even just text/DM to start) 

Let’s reset your mind, body, and direction.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

                                                           Isaiah 43:19

What if the waiting season you’re in right now, the waiting and wanting, is not for nothing? What is God preparing for YOU?

Just like spring, where life begins beneath the surface long before we ever see it, God is always working in ways we cannot yet imagine!

Today’s Sunday Solace is an invitation to trust the quiet, hidden work that He is doing in your life. Every Single Day.

So let me ask you… where is God asking you to trust Him in the waiting right now?

Stay rooted, grounded, and expect God to abundantly provide, if you are doing what He is aking. 

Waiting is not wasted
Even when you cannot see it, God is working beneath the surface. God is providing you with strength and preparing you for what is to come.

Growth often happens in the hidden
Just like seeds in spring, the most important transformation happens before anything becomes visible. 

Trust God’s timing over your own
What He is bringing to life in you will bloom exactly when it is meant to—right on time.

As you go into your day, carry this with you… Waiting is not wasted.
Even here, especially here, God is working.

If this message spoke to your heart today and you’re in a season of waiting, I would be honored to walk alongside you. You don’t have to navigate it alone.

You can reach out for one-on-one coaching or connection at 970.279.1818. Let’s step into this season with faith, intention, and clarity together.

If today's Sunday Solace encouraged you, would you share it with a friend who might need this reminder today?

Until next time… This is Midlife Transformation… where we walk by faith, strengthen the body, and renew the mind, one day, one choice, one breath at a time.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Lean in and listen... I hope this episode helps you or someone you know. You are not alone, even on the heaviest of days. 

When we choose to change our mindset about cartaking (obligation, doing, survival mode), and we move into caregiving (connection, being, intentional love), we begin to implement value words, such as connection. What would this look like for you if you are currently a caretaker?

Thank you for taking the time to listen to this episode. I hope this episode provides you with encouragement and hope. When we allow ourselves to be vulnerable, we allow others to use their gifts that God has provided. 

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Let me ask you something… Have you ever said that your health matters… but then your choices didn’t quite line up? That’s what we call cognitive dissonance.

Cognitive dissonance is that internal discomfort we feel when our actions don’t match our values. When you act in alignment with your values—even in something as simple as a meal—you reduce that internal tension. You move from conflict to clarity.

when you act in alignment with your values—even in something as simple as a meal—you reduce that internal tension. You move from conflict to clarity.

Midweek “Improvement Meal” – Red Lentil Pasta Bowl

Let me give you a simple, nourishing way to live this out today.

Why Red Lentil Pasta?

•  High in plant-based protein 
•  Naturally gluten-free 
•  Supports steady energy (no crash!) 
•  Quick + easy for midweek life 

Ingredients

•  Red lentil pasta 
•  Artichoke hearts (preferably in a jar / water)
•  Cherry tomatoes (roasted or fresh) 
•  Mushrooms (sliced) 
•  Pumpkin seeds (pepitas) 

Optional add-ins (highly recommend):

•  Fresh spinach or kale (for iron + fiber) 
•  Garlic (immune support 💪) 
•  Red onion (flavor + detox support) 
•  Fresh basil or parsley ~ Varius Herbs ~ I always add in a couple of tsp's for each
•  Lemon juice (brightens everything + aids digestion) 
•  Top with drizzled Olive oil (healthy fats for absorption) 

Water Sauté Method

1.  Boil your red lentil pasta according to package directions. Drain and set aside. 
2.  In a skillet, add a few tablespoons of water (instead of oil). 
3. Add:
   •  Garlic 
   •  Mushrooms 
   •  Red onion 
4. Let them soften, adding small amounts of water as needed.
5.  Toss in: 
   •  Artichokes 
   •  Tomatoes 
   •  Spinach/kale 
6.  Add your cooked pasta and gently mix. 
7.  Finish with: 
   •  Pumpkin seeds 
   •  Fresh herbs 
   •  Squeeze of lemon 
   •  Light drizzle of olive oil (optional)

Total Time: About 20 Minutes 

This right here… this simple bowl… This is improvement in action. Not complicated. Not overwhelming, but aligned.

Where is one small area you can choose improvement today… and actually follow through? Maybe it’s your thoughts. Maybe it’s your movement. Or maybe… it’s what’s on your plate tonight.

Remember… You don’t need a perfect plan. You just need your next aligned step.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

As you move into this week, slow down. God calls us to 'Be Still... Psalm 46:10. There is a reason, and that is due to the clarity that comes after the quiet. 

Many Christians will be celebrating Easter next Sunday, thinking about Jesus' death and resurrection. I am reminding myself that this is not just another busy week, 

What if this week is your invitiation to rest, reflect and prepare your heart? What if you take time to do this weekly, or even the first 5 or 10 minutes of your day? What would the rest of your day look like for you?

I am inviting you to a 1 hour workshop with me for a Values Intention Session. Reach out to me at 970.279.1818 or through the website at https://ggtlife.com/

#SundaySolace, #EasterPreparation, #Faithoverfear, #mindsetovermatter, #RestinHim

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

“My story” is the self-talk that goes on in your mind… It’s the evaluations… The opinions… The assumptions…  The questions you ask yourself about what’s happening in your life. And here’s the key… Your story is not always the truth.

It works like this: Something happens, and then, without even realizing it, you decide what that means. From that decision… You develop a belief… a limiting focus.

That story drives your behavior, and your behavior influences what happens next, and if we don’t interrupt it… we will keep living it.

Let’s make this real for a second. Maybe someone doesn’t text you back, and the story becomes, “They don’t care about me.” That creates a limiting focus: “I’m not important.” So what happens? You pull back, shut down, and begin to show up differently. The relationship shifts, and the you say to yourself, "See, I knew it!" But was it truth… or was it a story that shaped the outcome?

God’s Word tells us to take every thought captive, not some thoughts, every thought. Not every thought is from Him. Not every story aligns with truth.

So here’s your invitation for today… When something happens this week… Pause, ask yourself: “What story am I telling myself right now?” 

“Is this actually true… or is this just my interpretation?”

“What is the truth God says about this… and about me?”

You have the ability through awareness, through truth, and through faith to choose a new story, and that, my friend… Changes everything.

If this spoke to you today, share it with someone who might need this reminder…

And as you go into this week, remember: You get to decide which story you live in.

“Do you own your story… or is your story owning you?”

 I’m hosting a Step Into Spring: Values-Based Workshop ✨

This is a 1-hour experience where we will:
✔️ Get clear on what truly matters to YOU
✔️ Identify the hidden stories shaping your decisions
✔️ Strengthen your relationships
✔️ Help you move forward with clarity and confidence

🗓️ Monday, March 30
⏰ 6:00 PM Central Time
📍 Live + Virtual

Friend… when your values are clear, everything changes.

👉 Decisions become easier
👉 Relationships become stronger
👉 Life feels aligned again

Spots are limited because I want this to feel personal 💛

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

SHIFT #1: From Confusion → Clarity Through Values

“Instead of asking, ‘What should I do?’
 Start asking: ‘What aligns with what matters most?’

When your decisions are rooted in your values, you stop second-guessing yourself.

Scripture tells us in 1 Corinthians 14:33 that God is not a God of confusion, but of peace.

Clarity comes when we align with Him.”

SHIFT #2: From Overwhelm → Peace Through Surrender

“Overwhelm often comes from trying to carry everything on our own.

But we were never meant to do that.

In Matthew 11:28, Jesus says:

‘Come to me, all who are weary and burdened, and I will give you rest.’

SHIFT #3: From Stuck → Action Through Small, Aligned Steps

Feeling stuck doesn’t mean you’re broken. It often means you’re waiting for a big answer… when God is asking you to take a small step.

In Proverbs 3:5–6, we’re reminded:

‘Trust in the Lord with all your heart… and He will direct your paths.’

Clarity comes through movement—not perfection.

What is one value you want to lead with this week?

And what is one small step you can take that aligns with it? That’s where transformation begins.

If this episode spoke to you, I want you to know—you don’t have to walk this out alone. If you’re feeling stuck and ready for clarity, I do offer 1:1 coaching sessions where we walk through your values, your mindset, and your next steps together in a very intentional and faith-centered way.

And if this encouraged you, share it with someone who might need it too.

I’m so grateful you’re here… and I’ll see you in the next episode.

If this spoke to you and you’re ready to take the next step, I offer 1:1 coaching sessions. You can message me directly—I would love to support you.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

In Session 5 of the Gibson-Banning Coaching Program, we explore external vs. internal authority, cognitive dissonance, and how this asssists in your transformation process.

The word authority shares the same root as the word author. Meaning the one who writes the story. You are the Author or your story. Learning to live with internal authority is about becoming more intentional about the story you are writing with your life.

Scripture reminds us in Romans 12:2

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind."

That verse speaks directly to the tension between external authority and transformation. The world will always try to shape us. Expectations. Pressure.
Cultural norms. Real transformation happens when our minds are renewed.

When we pause long enough to ask: Is this choice aligned with who God is calling me to be?

So here is a gentle question to carry with you today: Are your decisions being shaped by submission to expectations… rebellion against expectations… or intentional alignment with the values and faith that guide your life?

Transformation doesn’t happen all at once.

Thank you for spending this Sunday moment with me.

If this episode encouraged you, share it with someone who might need a moment of reflection today. And remember… Transformation doesn’t happen overnight. Small moments of awareness can change everything.

And before we close today, I want to extend an invitation.

If today’s reflection resonated with you… If you’re sensing that desire for deeper transformation in your life… you don’t have to walk that journey alone.

As a certified life coach, I work with individuals who are ready to move beyond simply thinking about change and begin living it intentionally.

Coaching is a space where we slow down, ask meaningful questions, and begin aligning your values, your mindset, and your actions so that the life you’re living truly reflects the life you desire.

You can work with me through individual one-hour coaching sessions, or through a coaching package where we walk alongside each other weekly, creating space for deeper reflection, growth, and lasting transformation.

If you feel called to explore that next step, I would love to connect with you.

You can reach out to me directly at 970-279-1818 or visit the information in the show notes to learn more about coaching opportunities.

Sometimes transformation begins with a single conversation.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

The earth needs that nourishment so that in the coming weeks we’ll see the most beautiful signs of spring… buds forming, flowers blooming, gardens growing.

But it made me ask myself something.

How are we nourishing our own bodies?

Because just like the earth, we cannot bring forth life, energy, or light to others if we are depleted.

We’ve all heard the phrase: You cannot pour from an empty cup. We run. We hustle. We care for everyone else. We forget to nourish ourselves.

So today I want to talk about something very simple that I love adding to my plate… Red cabbage.

It’s rich in vitamin C, which supports our immune system, and contains powerful antioxidants that help reduce inflammation in the body. The beautiful purple pigments—called anthocyanins—support heart health and cellular protection.

And friends, when we are on a healing journey… or simply on a journey of caring for the body God has given us… those nutrients matter.

But here’s what I love most about red cabbage.

It’s simple. You don’t need a complicated recipe. Sometimes nourishment looks like slicing up a little cabbage, adding a splash of water to a pan, letting it soften, maybe adding garlic and Baja Gold sea salt. It is Real food. It is Real nourishment.
 It is Real care for the body.

As I listen to the rain outside this morning, I’m reminded that growth requires nourishment.

The earth receives rain so it can bring forth life, and we must nourish ourselves so we can bring forth our light into the world; we cannot give what we do not have.

So today, this is your gentle midweek reminder: Take care of your body. Eat something colorful. Drink your water. Move your body. Step outside, and breathe in the fresh air after the rain.

When we nourish ourselves well… we are better able to show up for the people we love, and the work we are called to do.

Quick Red Cabbage Idea to Share

Here’s one of my favorite quick ways to prepare it:

• Slice red cabbage thin
 • Add to a skillet with a splash of water
 • Add minced garlic
 • Lightly sauté for about 5 minutes
 • Finish with Baja Gold sea salt

Simple. Nourishing. Beautiful on the plate.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

We talk often about our spiritual life. We talk about mindset. We talk about discipline. But today, we’re focusing on the physical pillar.

One of my favorite go-to vegetables — and my 14-year-old daughter loves this one too — is bok choy. Yes, bok choy.

This beautiful cruciferous green belongs to the same family as broccoli, kale, cabbage, and Brussels sprouts. Bok Choy supports detoxification ~ that means your liver will love you!

Dr. Joel Fuhrman developed something called the ANDI score — Aggregate Nutrient Density Index. The equation is simple:

Health = Nutrients ÷ Calories.

The scale runs from 1 to 1000. Bok choy scores an impressive 865.

That means you are getting extraordinary micronutrient value for very few calories.

So as you move through your week, ask yourself:

Am I feeding inflammation… Or am I feeding healing? 

🥬🌱 Anti-Inflammatory Bok Choy Power Bowl

Water-Sautéed Bok Choy with Tofu, Pumpkin Seeds, Chia & Hemp

Ingredients (Serves 2–3)

• 3–4 heads baby bok choy (or 2 large), chopped
• 1 block extra-firm tofu, pressed and cubed
• 2–3 cloves garlic, minced (optional)
• 1–2 teaspoons fresh grated ginger (optional but powerful)
• 3–4 tablespoons water (for sautéing)
• 1 tablespoon pumpkin seeds (pepitas)
• 1 tablespoon hemp seeds
• 1 teaspoon chia seeds
• Fresh lemon squeeze (optional)
• Optional: red pepper flakes

Instructions

1️⃣ Prep the tofu

• Press tofu for 10–15 minutes to remove excess moisture.
• Cube into bite-sized pieces.

2️⃣ Lightly steam-sauté tofu (oil-free)

• Heat skillet over medium.
• Add 2 tablespoons water.
• Add tofu cubes.
• Cover and cook 4–5 minutes, flipping once.
• Remove and set aside.

3️⃣ Cook bok choy

• In same skillet, add 2–3 tablespoons water.
• Add garlic and ginger, sauté 30–60 seconds.
• Add chopped white stems first, cook 2–3 minutes.
• Add leafy greens, cover, and steam 2–3 minutes until just wilted.

4️⃣ Assemble

• Add tofu back into pan and gently combine.
• Remove from heat.
• Sprinkle pumpkin seeds, hemp seeds, and chia seeds on top.
• Finish with lemon squeeze.

Total cook time: 12–15 minutes.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Through Scripture and personal reflection, she explores how forgiveness can feel like breaking — yet brokenness does not mean disqualified.

If you’ve ever wondered:

• Does God still have a purpose for me after what I’ve been through?
• How do I move forward after heartbreak or betrayal?
• Can healing actually make me stronger?

This episode will encourage you with biblical truth and gentle hope.

Key Scriptures Referenced:

• Psalm 34:18 — The Lord is close to the brokenhearted
• 2 Corinthians 4:16–18 — Renewed day by day
• Ephesians 5:8 — Live as children of light
• Romans 8:28 — God works all things for good
• Isaiah 61:3 — Beauty for ashes

If this episode encouraged you, please share it with a friend who may need hope in their healing journey.

And if you’re ready to walk through forgiveness, faith, and purpose with support, coaching inquiries can be directed to: 970.279.1818

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Unforgiveness doesn’t just live in your memories. It lives in your body.

In this episode, we unpack:

Why forgiveness is spiritually non-negotiable
 How unforgiveness impacts stress, cortisol, and the nervous system
 The connection between thought discipline and emotional freedom
 Why contentment grows when resentment is released
 Practical encouragement for forgiving others — and yourself

Scripture Referenced

• Ephesians 4:32 – “Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”
• Matthew 6:14–15 – “For if you forgive other people when they sin against you, your heavenly Father will also forgive you.”
• 2 Corinthians 10:5 – “Take every thought captive…”
• Psalm 147:3 – “He heals the brokenhearted and binds up their wounds.”

Why This Matters in Midlife

Midlife is often when past wounds resurface.
 Old conversations. Old regrets. Old disappointments.

But this season is not for carrying what was meant to be released.

Forgiveness restores:

• Your intimacy with God
• Your nervous system regulation
• Your emotional contentment
• Your freedom to move forward

Healing begins where resentment ends.

Reflection Questions

1. Is there someone I need to forgive — even if it’s a daily decision?
2. Am I replaying something that is disrupting my contentment?
3. What would emotional freedom look like in this area of my life?

A Gentle Reminder

Forgiveness is not saying it was okay.
 It’s saying I refuse to let it own me.

Contentment grows wherever forgiveness is planted.

Connect With Me

If this episode encouraged you, share it with a friend who may need it.

For coaching inquiries:
 Rachael D. Arnold, M.Ed., Certified Incite Life Coach
 📞 970.279.1818

And if this series spoke to you, I would love to hear from you. Leave a review or send me a message — your words matter more than you know.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

In this episode, we discuss:

• The connection between unforgiveness and chronic stress
• How cortisol and adrenaline impact the body
• Physical symptoms like chest tightness, shallow breathing, and digestive tension
• Why feelings are not facts — but powerful guides
• The difference between internal release and external boundaries
• The importance of doing the hard work of forgiveness
• Choosing values-based decisions over habit-based reactions

Key Takeaways

• Forgiveness is internal release
• Boundaries are external wisdom
• Chronic stress contributes to inflammation and disease
• The body does not know the difference between a real threat and a rehearsed memory
• Feelings are not facts — but they are signals
• Values-based decisions lead to intentional living

Scriptures Referenced

• Ephesians 4:31–32
• Colossians 3:13
• Proverbs 4:23

Reflection Questions

• What does my body feel when I replay this hurt?
• Am I reacting from habit or responding from my values?
• What would freedom feel like in my nervous system?

If this episode resonated with you, share it with someone who may need encouragement today.

And this week, take five quiet minutes and ask:

Am I choosing based on my values — or my habits?

We will continue this conversation next Sunday.

Until then…

Guard your heart.
 Protect your peace.
 And remember — forgiveness is how you take your power back.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Valentine’s Day can stir up so many emotions: love, longing, disappointment, grief, resentment, and even old wounds we thought were healed. In today’s episode, we talk about what it really means to forgive — not just others, but ourselves.

Forgiveness is not weakness.
 Forgiveness is not forgetting.
 Forgiveness is not pretending it didn’t hurt.

Forgiveness is a decision of the heart.

In this 20-minute reflection, we unpack:

• What forgiveness truly is (and what it isn’t)
• Why unresolved hurt affects your heart, body, and relationships
• The connection between love and letting go
• How to begin forgiving even when it feels impossible
• A gentle Valentine’s Day reflection exercise
• Practical homework to begin your healing journey

If you have been holding onto something heavy, this episode is your invitation to lay it down.

This is your Sunday Solace.

• The emotional weight of unforgiveness
• Valentine’s Day triggers and emotional reflection
• Forgiveness as an act of self-love
• How bitterness impacts mental and emotional health
• Releasing resentment without excusing behavior
• A guided heart check-in exercise

Sunday Solace Reflection Homework

Take 10 quiet minutes and ask yourself:

1. Who am I still carrying in my heart through resentment?
2. What pain have I been rehearsing instead of releasing?
3. What would freedom feel like?
4. What would it look like to forgive — not for them, but for me?

Write a letter you may never send.
 Release it.
 Pray over it.
 Burn it.
 Tear it up.

Forgiveness begins in the heart.

📖 Scripture Reflection 

• Proverbs 4:23 – “Guard your heart, for everything you do flows from it.”
• Ephesians 4:31-32 – “Be kind and compassionate to one another, forgiving each other…”

🌿 If This Resonated…

If this episode spoke to you:

✔ Please leave a 5-star review on Apple Podcasts
 ✔ Share this with someone who may need it
 ✔ Follow the show so you never miss a Sunday Solace

Your support helps this message reach hearts that need healing.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

A Functional Medicine doctor is asking:

• Why is this happening?
• Where is the imbalance beginning?
• What is your body trying to tell you?

3 Things to Keep in Mind if you are Looking for a Functional Medicine Dr or Acupuncturist:

Find a Certified Functional Medicine Practitioner
Look for credentials:  ifm.org (The Institute for Functional Medicine

Prepare Your Body for Healing:
Nourish with whole foods when possible

“Healing isn’t about choosing sides — East or West. It’s about aligning your body with how it was created to function best.”

Acupuncture helps with:

• Hormone fluctuations
• Stress + cortisol overload
• Poor sleep
• Mood swings
• Fatigue
• Digestive issues
• Hot flashes and night sweats
• Pain and inflammation

God designed your body with built-in pathways for healing. You are not “breaking down.” You’re transitioning. And transitions, even uncomfortable ones, are invitations to renew your strength, restore your peace, and build a lifestyle rooted in grace — not hustle.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

I'm so glad you’re here. This podcast helps you rebuild internal peace, strengthen your mind and body, and create simple habits rooted in Values-Based Choices so you can feel aligned again—physically, emotionally, spiritually.

Hey friend, I’m Rachael — single mom, certified transformation life coach, and navigating life with Stage 1 CLL. God opened my eyes to the freedom that comes from Values-Based Choices.

I spent years running on empty, pushing through stress and busyness. Then one day, God stopped me long enough to see what truly needed to change.

Now I help women create that same transformation — one aligned choice at a time.

If you’re ready to feel strong again… to reclaim energy in your body, and clarity in your spirit. If you’re craving margin, emotional steadiness, confidence, and a lifestyle that supports the woman God is shaping you to become—this podcast is for you.

Grab your coffee, cozy into your quiet moment, and let’s step into your next chapter together.

Scriptures for Reflection

• Proverbs 3:5–6 – Trust in the Lord with all your heart
• Hebrews 11:1 – Faith is confidence in what we hope for
• Matthew 7:7 – Ask, seek, knock

“You can ask God for abundance—but if you don’t believe it’s possible, your hands stay closed.”

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Midweek Midlife Moment didn’t come from a big revelation or a perfectly planned routine ~ It came from my kitchen, while snowed in this past weekend.

I made a pot of black bean and sweet potato chili—and it was soulful.
 Not just ‘this tastes good,’ but the kind of good that touches your senses…
the warmth, the aroma, the colors, the way it fills the house and slows you down.

There was something deeply nourishing about making it—not just eating it.
 Chopping. Stirring. Letting it simmer. I enjoyed the process instead of rushing to the outcome, while my kiddos were hanging out, having fun and playing a game of Scrabble after a soulful supper. 

And ... that’s what midlife has been teaching me: Nourishment isn’t only about what we consume. What am I creating, what am I savoring and allowing to be enough in my life each day?

Sweet Potato and Black Bean Chili is not at all fancy, but it was comforting, grounding, and made with intention. It made me think of midlife and the transformation process looks just like that.

Ingredients (Serves about 4)

• 2 medium sweet potatoes, peeled & diced
• 2 cans black beans, drained & rinsed 
• 1 small onion, diced
• 2–3 cloves garlic, minced
• 1 can diced tomatoes
• 1–2 cups vegetable broth (depending on desired thickness)
• 1 tbsp olive oil

Spices (adjust to taste):

• 1½ tsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp cinnamon (optional but soulful) ~ I use Nutmeg instead of Cinnamon
• Salt & pepper to taste

Optional Toppings

• Fresh cilantro
• Avocado slices
• Lime squeeze
• Greek yogurt or dairy-free sour cream

Instructions

1. Heat olive oil in a pot over medium heat.
2. Sauté onion until soft and fragrant; add garlic and stir briefly.
3. Add sweet potatoes, spices, diced tomatoes, and broth.
4. Simmer 20–25 minutes until sweet potatoes are tender.
5. Stir in black beans and simmer another 10 minutes.
6. Taste, adjust seasoning, and serve warm.

*Instant Pot ~ add everything and set for 45 minutes High Pressure 

Sometimes God meets us in the quiet faithfulness of everyday moments…
 even over a pot of Sweet Potato and Black Bean Chili. 

Reach out to me and share your favorite comforting recipe!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Nearly twenty years ago at Snowbird just outside of Salt Lake City, long before I ever became a ski instructor, I was skiing a black. If you are a skier, then you know the kind of terrain I was on. If you are not, let me explain some differences according to colors in the ski world. Green is the easiest, we call those the bunny slope runs, then… 

It was late in the afternoon… the snow was coming down so hard I couldn’t see even a foot in front of me. Snowbird receives a lot of snowfall during the month of March, and at times certain ski lifts will close temporarily due to avalanche danger because of the snowfall and high winds… I was on the back side of Mineral Basin, it was a narrow stretch, to the right of me was the side of the mountain, and to the left about a 1300 foot vertical drop. Heavy snowfall conditions, my heart was pounding, I could only hear my own breathing and the wind howling, there was low visibility due to the snow swirling around me, my goggles kept fogging up. I had to slow down & since I was barely moving, I was extremely cold even though I was properly layered in ski gear. My adrenaline was at an all time high, and I was in continuous prayer. Even now, as I recall that day, that moment, my heart rate is elevated. I remember thinking “am I going to survive?” Well… I made it down the mountain and back to the lodge that day, but it was slow, I did not know what was coming next ~ I couldn’t see.

Over the past week as I’ve been preparing this episode, we’ve also been watching a gentle snowstorm move in this weekend. The snow always brings excitement for my children and myself ~ all three of us love the snow, but there is also a quiet awareness that snow can also bring concern for others— all of this became part of the message I felt led to share today.

I am going to say some phrases, and I want you to ask yourself the following question: Is this true for me?

• I don’t mind waiting if I can see progress
• My prayers feel unanswered
• My clarity is missing

When we are experiencing these moments, including myself, we don’t want the waiting—we just want the results; however, God often does His deepest work in the waiting. We experience seasons or moments where the body and soul are forced to slow down for a reason.

How often do you feel you are in the middle of a sudden storm, Zero visibility, Narrow path, Prayer as your lifeline ~ trying to get to the clearing on the other side?

If you are ready to move forward with an accountability partner, I am here for you ~ to take that next step with you. Please reach out to me through the website ggtlife.com or you can message me at 970.279.1818. Until next time, have a great week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Why prayer must come before planning—not after

How faith transforms uncertainty into peace

Biblical wisdom for decision-making and direction

The difference between striving in your own strength and surrendering to God

How to pause, listen, and discern God’s guidance for your next chapter

Scripture References

• Proverbs 16:3 – “Commit to the Lord whatever you do, and He will establish your plans.”
• James 1:5 – Asking God for wisdom without doubt
• Psalm 37:5 – Trusting the Lord with your path
• Matthew 6:33 – Seeking God first

Reflection Questions

• Where have I been planning without praying first?
• What decision am I holding too tightly instead of surrendering to God?
• What would it look like to trust God fully with my next step?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

As the new year begins, it’s easy to feel pressure to plan, decide, and change everything at once. In today’s episode, I am inviting you to slow down and take a different approach — beginning the year in prayer.

Through a personal reflection on values, communication, this episode offers a gentle reminder that prayer isn’t just for big decisions — it’s for everyday conversations too.

Before you speak, before you decide, before you move forward… pause and invite God to be a part of the conversation.

Scripture Referenced:
Proverbs 16:3
James 1:19

Reflection Questions:

• What value is God highlighting for you this year?
• Where do you need to slow down your words?
• Who in your life deserves prayer before conversation?

If you want goals that actually fit your real life…

If you are ready to move forward with an accountability partner, I am here for you ~ to take that next step with you. Please reach out to me through the website https://ggtlife.com/ or you can message me at 970.279.1818. Until next time, have a great week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Hiden Potential ~ The Science of Achieving Greater Things

Author: Adam Grant            https://amzn.to/49pUGQh

Hey y’all.
Welcome back to Grit, Grace & Transformation, soon to be Midlife Renewal, and if you’re listening on Christmas Day, I’m so grateful you chose to spend a few quiet moments here with me.

THE PROBLEM WITH GOALS ALONE

As we move toward a new year, goal-setting is everywhere.

Set the goal.
Write the goal.
Manifest the goal.
Crush the goal.

But here’s the truth most people don’t talk about:

👉 Goals without values are fragile.

When goals are based on pressure, comparison, or what we think we should want, they rarely last — especially when life gets hard… and life will get hard.

If you’ve ever:

• Started the year motivated but burned out by February
• Felt guilt instead of growth around your goals
• Or wondered, “Why can’t I seem to follow through?”

It’s not a discipline problem.
It’s usually a values alignment problem.

Here we are on CHRISTMAS DAY, and 

If today doesn’t look like the picture you imagined…
If you’re grieving for someone you lost, and it could also be something that you lost. 
If you’re exhausted…
If this year knocked the wind out of you…

Hear this clearly:

👉 Resilience counts.
👉 Rest counts.
👉 Reflection counts.

they all matter ~ Progress doesn’t disappear just because it’s quiet. Sometimes, the most values-aligned thing you can do is pause — not push.

A PERSONAL MOMENT
One of the reasons I care so deeply about this work is because I’ve lived the consequences of goals that weren’t aligned — and the healing that came when values led the way.

Faith.
Mindset.
Physical vitality
Rest.

These aren’t just words to me — they’re survival tools.

And someday, I would truly love to connect with Adam Grant — whether that’s a conversation on his podcast or welcoming him onto Midlife Renewal ~ that is coming very soon,  because conversations about growth that include resilience are the ones that actually change lives.

As we close on this Christmas Day, I want to leave you with this:

You don’t need to rush into the new year.
You don’t need to fix everything.
You don’t need a perfect plan.

You just need a true north — and that starts with values.

From my heart to yours, Merry Christmas. May grace meet you exactly where you are, and may the coming year be built on what truly matters.

I’ll see you soon.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

“Teach us to number our days, that we may gain a heart of wisdom.”
— Psalm 90:12

• Which qualities truly describe how I want to show up right now?
• What values have guided me this year—intentionally or not?
• Which ones do I want to strengthen as I enter the next season?

When you have specific goals or know what outcome you want that is aligned with values, you are much more likely to achieve your specific goals or outcome that you want. 

Every day is a chance to realign, renew, and return to who you really are.

If you’ve been walking this path with me, thank you. If you’re just joining, welcome to a community built around reflection. If today’s episode blessed you in any way, please take a moment and share it. I am also asking that you please rate and review it on Apple podcasts. If you are ready to take the next step, and would like me to walk along side you, please reach out to me ~ you can send me a message t 970.279.1818 or contact me through the website, ggtlife.com. Until next time, wishing y’all a wonderful Christmas week. 

Value List

ADVENTURE  

Fulfillment Boldness Amusement Courage Confidence Enjoyment

BEAUTY

Grace Radiance Loveliness Elegance Excellence Magnificence

INSPIRATION

Motivation Intuition Awareness Insight Openness Encouragement

CONTRIBUTION

Giving Assistance Support Service Sharing Improvement

CREATIVITY

Vision Imagination Resourcefulness Originality Expansion Innovation

DISCOVERY

Learning Contemplation Insight Refinement Discernment Reflection

KNOWLEDGE

Cleverness Thoughtfulness Communication Insight Understanding Wisdom

LEADERSHIP

Authenticity Influence Encouragement Sincerity Candor Direction

MASTERY

Competency Excellence Understanding Clarity Effectiveness Proficiency

INTIMACY

Touch Communication Affection Gratitude Pleasure Warmth

CONNECTION

Family Community Cooperation Alignment Intimacy Relatedness

COMPASSION

Tenderness Presence Kindheartedness Connection Alignment Consideration

SPIRITUALITY

Awareness Consciousness Love Faithfulness Devotion Enlightenment

ACCEPTANCE

Receiving Appreciation Recognition Acknowledgment. Caring Welcoming

ACCOMPLISHMENT

Ability Achievement Completion Realization Success Efficiency

HARMONY

Serenity Order Peacefulness Predictability Tranquility Stability

INTEGRITY

Honesty Truthfulness Reliability Honor Authenticity Dependability

PLAY

Fun Pleasure Lightheartedness Delight Laughter Being Carefree

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

This is Sunday Solace — let’s renew your mind today.

One of the most famous psychology experiments is the Harvard “Invisible Gorilla” study. Participants watch a video of people passing basketballs and are told to count how many times the ball is passed.

Because they’re so focused on the task, they completely miss a giant person in a gorilla suit walking right through the scene.

The lesson?  The brain filters out anything that doesn’t match what we’re already focused on. Not because we’re unaware people — but because our attention narrows to fit our internal expectations.

And here’s the spiritual truth: If we’re focused on fear, lack, stress, and unworthiness… that’s all we’ll see. But if we focus on God’s goodness, hope, and truth our reality expands.

Scriptures:

Romans 12:2 — “Be transformed by the renewing of your mind.”

Isaiah 26:3 — “You keep her in perfect peace whose mind is stayed on You.

Proverbs 23:7 — “As she thinks within herself, so she is.”

2 Corinthians 10:5 — “Take every thought captive.”

If this blessed you in any way, I would love for you to share it with a friend, and rate and review the show on Apple Podcasts.

And if you’re ready for deeper support, clarity, and transformation, you can visit me at https://ggtlife.com/ and send me a message directly through the website.

My coaching packages are 50% off this month for a holiday special — something I’ve never done before — because I want you to enter the new year grounded, strengthened, and renewed. Thank you all for listening today ~ wishing you a wonderful holiday season.

https://ggtlife.com/

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Before we get swept up by lists, expectations that we place upon ourselves and others, and obligations… I want to invite you into a space of holy stillness.

This is Sunday Solace, and I am inviting you into a space to practice  reflection, and the gentle return of wonder.

What if this season isn’t about performing ~ let us look at this from a different perspective. What if It’s about receiving. You’re probably thinking, “Rachael, its about giving!”

Let’s anchor ourselves in Isaiah 9:6:

“For unto us a Child is born… and His name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

And Luke 2:19:

“But Mary treasured up all these things and pondered them in her heart.”

Mary paused. Mary reflected. Mary held space for what was to come. That is the invitation you and I are stepping into today.

“What do I want this season to FEEL like?”
 Not what you want to do, but what you want to carry with you.

When you set values-based intentions, you have the opportunity to lead your Holiday season instead of letting the Holiday season lead you.

One of the most beautiful parts of Christmas is wonder.
 Children feel it effortlessly. Adults often lose it. One of my favorite movies that I have to watch every Christmas season sometime during the month of December is The Polar Express. If you have not watched this movie, it’s one I recommend.

December represents much ~ the Birth of Christ for many, the ending of a year, and the beginning of a new one. Take this time now to think about what you want to be different next year, how do you want it to be better. What do you not want to carry with you into 2026, and what do you want to keep? Go back through the podcast, and pull up the episodes regarding Values-Based Choices vs. Habit-Based Decisions, and work through those exercises.

Let this December feel different ~ allow yourself to be guided by intention.
 Let our homes be places of warmth and grace ~ the same way Mary treasured the miracle unfolding before her. Welcome this season with reverence and joy.

If today brought you comfort, clarity, or simply a moment to breathe deeply, I hope you'll share it with someone who matters to you.

As we step into December, if you're looking to set intentions grounded in values, I'd love to support you. You can reach me at 970.279.1818 or visit GGTLife.com for coaching and upcoming resources. 

This Holiday season, I am doing something I have never done before, coaching packages are 50% off—a gift you can give yourself or someone you love. Please message me with Holiday50.

Welcome to the beginning of the Christmas season. I'm cheering you on every step of the way. Until next time.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Before the turkey goes in the oven…
 Before the house wakes up…
 Before the tablecloth is ironed and the mashed potatoes start flying… grab your coffee and your water with the baja gold mineral salt  ~ Let’s begin.

I want to invite you into a moment of quiet sacredness.
 A moment to breathe in God’s presence and remember what truly matters on this day of gratitude.

Let’s anchor the morning with Philippians 4:7:

“And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

And Colossians 3:14:

“And above all these put on love, which binds everything together in perfect harmony.”

Let’s bring in some coaching for a moment.

There are reasons people cannot hear each other today and we discussed this on last Sunday’s episode:

• They want the other person to change their mind
• They’re afraid that listening looks like agreeing
• They’re too distracted by what they don’t want to feel

Values-based intentions ~ shifts everything.

• “My intention is to create peace, presence and compassion”
• “My intention is to be present without judging.” This one is sometimes extremely difficult, especially if you were raised in a home where there was only one right way to do something…. 

When your intention is rooted in your values — not your fears, not the past, not old patterns, you change the entire emotional dynamic in the room. You become the thermostat, not the thermometer.

If this episode blessed you, please share it with someone you love.
 Rate and review it on Apple Podcasts ~ this blesses me big time, and it helps reach others.

And if you're ready to go deeper with values-based living —
 with clarity, intention, and emotional peace —
 I’d love to walk with you.
 You can reach out to me directly at 970.279.1818
 or send a message through GGTLife.com. 

This Holiday season, I am doing something I have never done before, coaching packages are 50% off—a gift you can give yourself or someone you love. Please message me with Holiday50.

Happy Thanksgiving, my friends.
 I’m sending you the sacred side dishes that never run out. Until next time.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Today’s episode is called “The Sacred Side Dishes of Thanksgiving.”
And yes — we all know the table will be filled with casseroles and cranberry sauce and those rolls that make you say “I’ll just have one more.” But today, we’re talking about the other side dishes — the ones you bring in your spirit.

The ones that nourish the room more than any recipe ever could:
 Peace. Love. Compassion. Gratitude. Presence. Trust. Connection.

These, my friend, are sacred.

Gratitude changes the brain, the body, and the soul.

1️⃣ Gratitude Improves Mental Health
 Clinical Psychology Review 

2️⃣ Gratitude Strengthens Relationships
Research in the journal Emotion (Algoe, S.B., 2012)

3️⃣ Gratitude Improves Physical Health
A study from Personality and Individual Differences (Hill, P.L., & Allemand, M., 2011)

4️⃣ Gratitude Activates the Parasympathetic Nervous System
 (Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J., 2016)

Scriptures:

• Colossians 3:15: “Let the peace of Christ rule in your hearts, and be thankful.”
• 1 Thessalonians 5:18: “Give thanks in all circumstances…”
• Psalm 100:4: “Enter His gates with thanksgiving…”
• John 13:34: “Love one another as I have loved you.”
• Romans 12:18: “If it is possible, as far as it depends on you, live at peace with everyone.”
• Proverbs 17:22: “A joyful heart is good medicine.”

Your Intention Statement for Thanksgiving

I want you to fill this in:

“My intention is to create ______________, ______________, and ______________ for everyone involved.”

1. What sacred side dishes do I want to bring to my Thanksgiving table?
2. Where do I need to shift from a limiting intention to a values-based intention?
3. Who might need extra compassion, connection, or grace this year?
4. How can I enter Thanksgiving week with a heart of gratitude toward God?

If today blessed you, please share this episode with a friend or family member who needs a little peace this week, and if you’re ready to walk deeper into thought discipline, emotional freedom, and faith-fueled living, I’d love to walk alongside you. 

This Holiday season, I am doing something I have never done before, coaching packages are 50% off—a gift you can give yourself or someone you love. Please message me with Holiday50.

You can reach me directly at 970.279.1818, or visit GGTLife.com. You can also send a message through the website.

Stay tuned this week for another special Thanksgiving Day episode. Have a beautiful, warm, gratitude-filled Thanksgiving week, y’all.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

You’ve heard me say it before — “Do you own your morning, or does your morning own you?”

For a long time, my mornings owned me.
 I’d wake up, check my phone, scroll emails, and before 6 a.m., my peace was already gone.
 But when I was diagnosed with chronic lymphocytic leukemia back in 2019… I eventually learned that how I begin my day sets the tone for everything — my mindset, my body, and my faith.

So today, I want to walk with you through how to own your morning — using the three pillars of my coaching: Mindset, Spirituality, and Movement.

 Mornings are sacred space.
 They’re the one part of the day that truly belongs to you — before the noise, before the demands, before the world rushes in.

 Lamentations 3:22–23:

“Because of the Lord’s great love we are not consumed, for His compassions never fail. They are new every morning; great is Your faithfulness.”

Every sunrise is a reset button — a do-over.
 But most of us let it slip away in distraction.
 We grab the phone, scroll the feed, and we start reacting instead of receiving.

“Let the morning bring me word of Your unfailing love, for I have put my trust in You.”

Breathe it in.
 Let it wash over you.

Try this:
 Inhale — “Your love sustains me.”
 Exhale — “Your peace surrounds me.”

Just three deep, intentional breaths can quiet your mind and open your heart to His presence.

 You know, there were mornings during my healing journey when I didn’t want to get out of bed.
When fatigue or fear or just plain sadness felt too heavy.

But those were the mornings I needed grace the most.
 Owning your morning doesn’t mean perfection — it means presence.

Some mornings will look like coffee, Scripture, and calm.
 Others might look like tears, breath, and surrender.
 And that’s okay.

The beauty of owning your morning is meeting God before the world meets you.

 So here’s my challenge for you this week:
 For the next seven mornings, give the first 5 minutes of your day back to Him.

🕊 Speak life.
 🌿 Open Scripture.
 💫 Move your body.

And then, I’d love to hear how it goes!
 Send me a message at 970.279.1818 and tell me, “Morning Owned!”

As always, thank you for listening. If this blessed you in any way, please share, rate and review it on Apple podcasts. 

Until next time ~ have an amazing week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

If you’re listening today, I want to start by saying — I see you. You may be standing in a season of uncertainty, holding onto what’s familiar, even when God is gently calling you to release it.  Letting go is hard, isn’t it?

Today is all about Letting Go in the Unknown and Trusting God when the path isn’t clear.

External authority: The world’s voice — what others expect or demand. The illusion that “I have no choice.” Internal authority: The Spirit-led wisdom within us. The truth that you always have a choice, and God invites you to choose faith over fear.

God is the Author of your story — and when you align with Him, you reclaim your internal authority. When you let go of needing to know every step, you open space for God to move. The Author of your story is also the Authority over your path — and His plans are good. Let gratitude and faith be your compass through uncertainty.

Scripture suggestions:

Proverbs 3:5-6 — Trust in the Lord with all your heart...

Romans 12:2 — Be transformed by the renewing of your mind...

Philippians 4:6-7 — Do not be anxious about anything...

Thank you for joining me today on Sunday Solace.
If this episode spoke to your heart, would you take a moment to share it with a friend or leave a review? And if you’d like to dive deeper into releasing resistance and living from peace, head on over the the website, GGTLife.com and reach out to me ~  it’s a beautiful next step in your healing journey.

Until next time — walk in grit, grace, and transformation. 

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

 I am excited to share some news with you. Soon you will see a new podcast cover and name. If you follow me on Facebook, then you know that I have been working on some market research, so stay tuned for the new look and name coming soon.

Intention: What I want right now that directs my actions toward an outcome. Intention is what motivates and guides your actions.

Do Want: Clearly defining or explicitly requesting the strategies
or results you do want. vs. Don’t Want: Stating behaviors or
results you don't want.

Creating a Values-Based Intention ~ Refer to Values

Are you feeling that desire to design a life overflowing with energy, balance, and true well-being? Then I invite you to take that next powerful step. Explore the Incite Coaching program with me, where we focus on your own unique values to help you make those meaningful choices, week after week.

Head over to ggtlife.com to schedule your complimentary 30-minute strategy session. Let's connect and explore how we can work together to bring your vision to life! You can also reach out directly. Feel free to email me at coaching@ggtlife.com or send a text to 970.279.1818.

I’m grateful for the time you spend here and for your heart that’s ready to grow. As you step into the week ahead, may you lean on the Lord for strength, walk in His grace, and let His peace steady your every step. Go make it an incredible week—full of grit, wrapped in grace, and guided by the One who transforms us from the inside out.

And remember the words spoken to Esther: “Who knows if perhaps you were made for such a time as this” (Esther 4:14). Until next time, y’all—keep shining His light wherever you go.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

A quote that I believe you will appreciate by Anne Lamott, “Almost everything will work again if you unplug it for a few minutes… including you.” 

Benefits of REST 

1. Cellular Repair and Immune Boosting
2. Detoxification of the Brain and Body
3. Lowered Blood Pressure & Heart Rate
4. Hormonal Balance and Stress Reduction
5. Weight Regulation & Metabolism Support

Exodus 33:14 (NIV) – “My Presence will go with you, and I will give you rest.”
 → A promise that God’s presence brings peace and renewal.

Benefits of REFLECTION

1. Emotional Regulation or Clarity, you have Increased Self-Awareness & reduces stress
2. Improved Decision-Making & Discernment
3. Strengthened Neural Pathways for Gratitude & Joy
4. Enhanced Problem Solving & Creativity
5. Deepens our Spiritual Connection

Journaling & Your Health/American Diabetes Association

Child Mind Institute

University of Rochester /  Journaling for Emotional Wellness

As you rest today, ask yourself:

• What is God revealing to me in the stillness? 
• What healing might unfold if I surrendered more often to rest?

If you’ve been running on empty, juggling healing, faith, and life’s demands—know this: You don’t have to do it alone.

Let’s create space together for restoration, clarity, and transformation. I offer personalized coaching rooted in faith, emotional resilience, and whole-body wellness.

📞 Call or text me at 970.279.1818
 📧 Email: coaching@ggtlife.com
 📍 Visit: www.ggtlife.com

Your healing journey matters. Let's walk it together—one peaceful breath at a time.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

• Supports energy production, nervous system, detoxification
• Helps regulate mood and mental clarity

Baja Gold Mineral Sea Salt   🔗 Link

• Rich in over 90 trace minerals — far more than pink Himalayan salt
• Helps balance electrolytes and support adrenal function
• Can improve hydration and cellular energy

Vitamin D3 + K2 (5000 IU)   🔗 Link

• Maintenance dose for daily immune and bone support
• Combines D3 and K2 for optimal calcium usage
• Supports cardiovascular and brain health

NAC (N-Acetyl Cysteine)    🔗 Link

• Powerful antioxidant that boosts glutathione levels
• Supports lung health and detox pathways
• Protects the liver and may improve immune function (ALT & AST Enzymes)
• Known to help reduce inflammation
• Often used for mood and mental health support

Vitamin C (Ascorbic Acid) by Bulk Supplements   🔗 Link

• Supports immune response and antioxidant protection
• Helps reduce oxidative stress
• Can shorten recovery time from illness

Magnesium Glycinate by Bulk Supplements   🔗 Link

• Supports deep sleep and nervous system calm
• Relieves muscle tension and reduces cramping
• Helps regulate blood pressure and glucose levels

Lion’s Mane Mushroom Powder by Bulk Supplements   🔗 Link

• Known to enhance focus, clarity, and memory
• Natural mood booster
• Can be added to coffee, smoothies, or warm water

Potassium Citrate by Bulk Supplements  🔗 Link

• Supports electrolyte balance and hydration
• Helps maintain proper blood pressure levels

LMNT Electrolyte Powder Mix   👉 Link

I personally use LMNT as a reliable emergency backup or keep it stashed in my bag for bike rides and road trips when I don’t have time to make my homemade electrolyte mix. After trying countless options, this one stands out as the best on the market right now—no junk ingredients, just clean hydration.

• Optimal balance for hydration and recovery.
• No Sugar, No Junk
• Supports Energy & Mental Clarity
• Travel-Friendly Convenience

Ryze Mushroom Coffee   🔗 Link

• Blend of adaptogenic mushrooms like Lion’s Mane & Cordyceps
• Supports focus, energy, and immunity without the caffeine crash
• Anti-inflammatory and gut-friendly
• Can reduce brain fog and jittery nerves
• Tastes delicious with a splash of coconut milk or oat creamer!
  
  

To connect for coaching sessions or packages, I’d be honored to walk alongside you : (970) 279-1818 or email me at coaching@ggtlife.com.

And if this episode blessed you, please share it with a friend and take a moment to rate and review the show on Apple Podcasts — it blesses me tremendously. Until next time, y’all have a great week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

To connect for coaching sessions or packages, I’d be honored to walk alongside you.

And if this episode blessed you, please share it with a friend and take a moment to rate and review the show on Apple Podcasts — it blesses me tremendously. Until next time, y’all have a great week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

💪 Immune Boosting & Anti-Inflammatory

Packed with vitamin A (as beta-carotene) — essential for immunity, eye health, and reducing inflammation.
Naturally gluten-free, low-glycemic index = blood sugar stability.

❤️ Gut & Heart Health

High in fiber (especially with the skin on).
Supports healthy digestion and lowers bad cholesterol.

🎯 Meal Prep MVP

Inexpensive, easy to cook in batches.
Versatile for breakfast, lunch, or supper.

🍴 Simple Meal Prep Recipe:
Roasted Sweet Potato Cubes (Perfect for Any Meal)

Ingredients:

• 2–3 medium sweet potatoes (skin on or off)
  
  
  
• 1–2 tbsp avocado oi or water
  
  
  
• 1 tsp garlic powder
  
  
  
• 1 tsp smoked paprika
  
  
  
• Salt & pepper to taste
  
  
  
• Optional: fresh rosemary or cinnamon
  
  

Instructions:

1. Preheat oven to 400°F (200°C).
   
   
   
2. Wash and cube sweet potatoes evenly.
   
   
   
3. Toss with oil, seasonings, and herbs.
   
   
   
4. Spread on a baking sheet (parchment recommended).
   
   
   
5. Roast for 25–30 minutes, flipping halfway for even browning.
   
   
   
6. Store in glass containers for up to 5 days — add to salads, bowls, or enjoy as a side.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

• Definition: Discernment is the spiritual ability to perceive, judge, and distinguish between truth and falsehood, right and wrong, God's voice and the world's noise.
  
  
• It’s not about being judgmental — it’s about being wise. It helps you recognize what’s meant for you and what’s not.
  
  
• Biblical Foundation – Hebrews 5:14 (ESV):
   “But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.”
  
  
• This is a practice. You don’t just wake up with it one day — it’s grown through seeking God, reflecting on truth, and tuning into His voice over time.
  
  Reflection Questions for Listeners
  • What am I currently discerning or confused about?
  • Where have I been operating from a place of “don’t want” instead of “do want”?
  • What aligned action might God be inviting me into today?

More Scripture to Anchor the Message

Philippians 1:9-10 (NIV):
 “And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best...”
 → Clarity isn’t just about avoiding wrong; it’s about knowing what is best.

1 Kings 3:9 (NIV):
 “So give your servant a discerning heart to govern your people and to distinguish between right and wrong...” (Solomon’s prayer)
→ Discernment is a prayer-worthy pursuit, and God responds when we ask for it.

Romans 12:2 (ESV):
 “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God…”

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Whether you're walking through leukemia, autoimmune struggles, or just trying to feel better in your body—this episode is for you. Grab your coffee and water, and let’s chat about how to bring these vibrant veggies into your everyday life without it being fussy or complicated. Let’s dive in!

Support for Chronic Conditions

• Vitamin K in kale and chard helps regulate inflammation and blood clotting
  
  
  
• Magnesium helps reduce muscle cramps, tension, and inflammation
  
  
  
• Fiber supports gut health, which is deeply connected to immune function
  
  
  
• May lower risk of heart disease, diabetes, certain cancers

Can support people with chronic lymphocytic leukemia by nourishing without overburdening the system

How to Add Them to Your Life Easily

• Smoothies: Add a handful of kale to your morning blend
  
  
• Sautéed Sides: Rainbow chard with garlic & olive oil = chef’s kiss
  
  
• Eggs: Mix chopped greens into scrambled eggs or omelets
  
  
• Soups & Stews: Stir in just before serving
  
  
• Wraps: Use large chard leaves as a gluten-free wrap
  
  
• Air-Fried or Oven Kale Chips: easy snack, super crunchy!

Frozen: Add to any dish straight from the freezer—zero excuses needed

Easy Recipe: Garlic Lemon Sautéed Rainbow Chard
Ingredients:

• 1 bunch rainbow chard, washed and chopped (stems included!)
  
  
• 2 cloves garlic, minced
  
  
• 1 tbsp olive oil or avocado oil
  
  
• Juice of ½ lemon
  
  
• Pinch of sea salt and pepper
  
  
• Optional: sprinkle of crushed red pepper or nutritional yeast

Instructions:

1. Heat oil in a skillet over medium heat.
   
   
2. Add garlic, cook for 30 seconds.
   
   
3. Toss in chard stems first (cook for 1–2 min), then leaves.
   
   
4. Stir until wilted (about 3–5 min).
   
   
5. Squeeze lemon juice over the top and season to taste.

Serve warm with eggs, roasted salmon, or lentils!

Thank you for hanging out with me today. I hope this inspired you to sprinkle in a little more green and a whole lot more goodness into your day. Don’t forget to share this episode with someone who needs a nudge toward healing. Until next time, keep living with grit, grace, and transformation.

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

In this episode of Grit, Grace & Transformation, we’re talking about one of the most powerful (and overlooked) foundations of health: Vitamin D3 + K2. Often called the “Holy Grail” of cancer and chronic illness support, Vitamin D3 is essential—but it can’t do its job well without its trusted partner, Vitamin K2.

Whether you’re rebuilding your health after a diagnosis or looking to strengthen your immune system naturally, this conversation will give you clarity, hope and practical next steps.

🛠️ Tools & Takeaways:

• Ask your doctor for a 25-hydroxy Vitamin D test
• Look for D3 (cholecalciferol) + K2 (MK-7) together in supplement form
• Aim✨ Remember:
  You’re not fragile—you’re fortifying. These nutrients aren’t magic, but they are powerful tools in your healing journey. With grit and grace, you can rebuild your foundation one day at a time.

🔗 Resources Mentioned:

• Subscribe to the podcast
• Learn more at ggtlife.com
• Want to work together? Coaching info at ggtlife.com

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Inspirational Quote: "A walk in nature walks the soul back home" - Mary Davis

• Key benefits of physical activity include:
•   - Improved brain health and memory
    - Cardiovascular health
    - Mental health and stress reduction
    - Immune system support

Physical Activity:

• Movement creates energy
• Not meant to be sedentary
• Benefits all ages and fitness levels
• Recommended to start with short, easy trails

Safety Tips:

• Always let someone know your hiking route
• Bring essentials: water, snacks, first aid kit
• Layer clothing
• Be aware of surroundings
• Consider walking in a group

Motivation Strategies:

• Start small (even 5 minutes of activity)
• Connect physical activity to personal values
• Find an enjoyable activity
• Overcome barriers like time and motivation
• Focus on progress, not perfection

Nutrition Considerations:

• Pay attention to diet
• Check sugar content in foods
• Fuel body before and after workouts
• Increase vegetable intake

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Imagine yourself standing at the base of a towering mountain. The peak may seem impossibly distant, but with the right gear and a clear plan, you can reach the summit. Our way of thinking is like that gear – it shapes every decision we make on the climb. Understanding how our minds work equips us to navigate challenges and unlock our full potential. You have a purpose waiting to be discovered, and this episode is your guide to reaching the peak! It is YOUR Time to ditch the mental basecamp! We're ascending the mountain of our minds, and the view from the top is incredible!

As a Certified Incite Life Coach, I implement the Gibson-Banning Method protocols. I have a downloadable worksheet – like a pre-climb strategy session in your pocket! Values are a tool for you to build a rock-solid foundation for your self-development journey. Think of it as the anchor bolts that secure you to the mountain face. You can snag it right here in the episode description, or head over to my website, ggtlife.com. And trust me, having clear values is non-negotiable. Values are the bedrock of your climb, they are the guiding force that propels you towards the summit of your full potential ~ your Purpose! If you are able to do so, please pause and take a moment to Grab this worksheet and get ready to identify the values that are aligned with where you are right now. What is important to you at this present moment?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

https://a.co/d/4juoSzj

I have to dedicate this episode to Alyssia and her daughter and thank them for Chaotic Energy!

How many of you, and how many times, have we found ourselves in the moment when we are experiencing some chaotic energy?

How can we define it and how can we change our perspective? 

Let’s break down Chaotic Energy through Grit, Grace & Transformation:

• Key Take Aways

Fuel Creativity ~ pushes you to think outside the box

Breaks the Stagnation ~ Opens the door to new possibilities

Progress: Finding Growth in the Storm

Staying Grounded ~ Align the Chaos with your Goals & Values 

Reflection: Are you paying attention? Romans 8:28 ~ God always has a plan ~ it just may not be what we had planned, but it all works together for the good 

My hope is that you found this episode meaningful, that it resonated with you, brought you a new perspective and empowers you to face your own challenges and transformations with grit, grace and a little chaotic energy! Y’all have a great week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

2023 ~ Think about our time this past year. I always say time is relevant. Some days are longer than others and for myself the years have gone by too quickly. 

As we come into 2024, I am asking you to think about what you want. Do you want more time for yourself, your family, more income, more opportunities to travel?

Allow in your schedule for the unexpected. 

I recommend goals for each aspect ~ physical, mindset and spiritual.

Cast all your anxiety on him because he cares for you. 1 Peter 5:7

Romans 12:2 Transformation occurs from the Renewing of YOUR Mind!

Are you creating your own life or are you watching someone else's?

What are you going to do today and throughout this year that is different from last year? How can I help you achieve your goals?

Thank y'all so much and here is to embracing and welcoming 2024!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Are you receiving and thinking about how others influence you, and how you influence others? When things happen to us, and yes, things do happen to us that are sometimes out of our control that are messy, and can cause us to be angry or unforgiving. When they do, over time, they become calluses if we do not forgive. Think of the many diseases that come from stress ~ stress that we put upon ourselves and that we take on. When we do not forgive our hearts become contaminated, and that does not lead us down a path that is healthy for us physically, emotionally or spiritually.

Are you able to slow down this month and take it all in?

What are you going to do this coming week that is different, and what are you celebrating?

Healthy Wealthy & Wise Relationships Podcast w/Yvonne Randle:

https://podcasts.apple.com/us/podcast/simple-ways-to-move-into-a-healthy-lifestyle/id1582683121?i=1000629376474

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Tis the Season for Pumpkin Spice and Everything Nice! Last Saturday evening I watched, It’s the Great Pumpkin, Charlie Brown, and of course, it made me smile and grateful for the wonderful memories I have had over the years watching this particular episode. Then Sunday afternoon, Kaden and Ava carved their pumpkins. So many individuals buy pumpkins to carve, but never eat. 

What is Pumpkin ~ it is a winter squash, and it is actually of the same family that includes cucumbers and melons! So, that means it is actually a fruit; however, from a nutritional perspective, it is closer to the family of vegetables. Until I researched this, I had no idea that Pumpkin is this phenomenal superfood for us!

Pumpkin Seeds: Natural Dewormer ~ yes you are hearing that correctly. The amino acid from the pumpkin seeds are effective in deworming for humans and dogs. If you have the big C, and I do not mean Covid, this is extremely important!

Skin: Vitamin A ~ helps minimize acne scars, salicylic acid ~ helps to reduce acne, beta carotene ~ decrease wrinkles and dark spots, high zinc ~ immune system building and it also helps keep you skin protected from UV rays.

Pumpkin Seed Oil

Mental Health ~ assists in decreasing depression

Hair & Skin ~ as in hair growth, especially in men

Unsaturated Fat ~ that means it is the good kind of fat; lowers cholesterol naturally

Prostate Health in men

Menopause ~ studies have shown that it actually reduces some of the symptoms of menopause

Anti-inflammatory ~ My Favorite!

Overall ~ here are top five things that make pumpkin a superfood:

• assists with your eyesight

• heart health 

• great for your skin and hair

• Anti-Inflammatory

• reduces the chance of the Big C & Builds the Immune System

  
  

  Healthline

  https://www.healthline.com/nutrition/pumpkin#:~:text=The%20Bottom%20Line,promote%20heart%20and%20skin%20health

  
  If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive or even a one hour consultation that also includes a written plan for you based upon what we discussed during the consultation.
  

  Thank you all for listening! If this blessed you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

~ Coretta Scott King

Hello Hello Y’all and welcome to another Sunday Solace episode!

Who makes up family ~ for myself, many of my closest friends, and individuals I turn to, are my church family; sisters and brothers in Christ. 

Community is important than ever.

Unexpected events occur, and when they happen, it is not a matter of if, it is a matter of when, we need support, whether it be financial or emotional, and God provides many examples in the Bible for us to turn to during these moments. 

He reassures us that we are not alone!

A Call to Persevere in Faith

Hebrews 10: 24-25

Encourage one another

Fellowship together

When we spend time together, we get to know one another

Our Gifts ~ God provides each of us with a gift. How can we help someone else? When we think about symbiotic relationships and community ~ think about how your gift can help others, and how another’s gift can help you. That is an amazing part of a strong community!

As always, Thank you all for listening! If this blessed you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Please reach out to me anytime through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive or even a one hour consultation that also includes a written plan for you based upon what we discussed during the consultation ~ that is also available.

Until next time, have an amazing week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

First and Foremost a Huge  Thank you to Yvonne ~ We recorded a 3 part Series on the Healthy Wealthy & Wise Relationships Podcast

Habits, mindset and the importance of spirituality which brings us to this weeks Sunday Solace ~ an episode all about Transformation ~ Mentally, Physically & Spiritually

Mental

HABITS! 

Distinctions:

• Value Driven: Being motivated by what I have determined is most important to me. vs. Habit Driven: Being motivated by past conditioning and experiences.

What I Do Want vs. Do Not Want

Physical

What are you eating and putting on your skin ~ largest organ of the body, as well as how are you taking care of yourself physically? 

WalkingGardeningStrength Conditioning

Spiritual

The Soul, the Spiritual Realm

This is personal and ongoing

It is not every now and then, and it is also not by accident

It is a relationship like no other between you and God

My question to you ~ Where are you right now in your walk spiritually?

https://podcasts.apple.com/us/podcast/healthy-wealthy-wise-relationships/id1582683121

I have some work for you this week ~ three things I want you to write down, not just think about, take time to write them down. This is when transformation begins to occur ~ you have to do the work if you want results, and sometimes it is uncomfortable ~ out of our norm ~ not something you regularly do. That’s okay and it is also good  ~ this is when and how growth occurs. 

I want you to think about your values from our last exercise ~ if you are new and listening for the first time, please listen to the Sunday Solace Values Exercise, and message me for the values pdf. I will email that to you ~ it’s a couple of pages. That is something I want you to have ~ it will help tremendously as you define goals and outcomes week to week.

As I was saying, three things I want you to write down and I am encouraging you to choose an outcome for this week specific to each aspect.

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, y’all have an AMAZING week!

Healthy Wealthy & Wise Relationships Podcast with Yvonne

https://podcasts.apple.com/us/podcast/healthy-wealthy-wise-relationships/id1582683121

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Avocados are a SUPERFOOD! Crazy amount of nutrition! ~ and a little fact ~ found in the vegetable section at the grocery story, but they are actually a fruit

Healthline

https://www.healthline.com/nutrition/avocado-nutrition

Healthy fats & fiber

Anti-inflammatory and antioxidant compounds, and may help reduce heart disease risk

• Anti-inflammatory ~ carotenoids ~ assist with fighting oxidative damage 

• Why is this important ~ oxidative damage plays a part in chronic diseases

• CLL ~ helps to reduce the pain caused by the inflammation throughout the body

Protein 4 grams

Fiber 14 grams

Immune System

• Vitamins C, E, K, B Vitamins such as 2, 3, 5 and 6, Magnesium, Potassium, Copper 

Fat: 30 Grams ~ Dr. Fuhrman podcast ~ talks about avocados - small amount if you are in the process of losing weight because they are a source of fat, even though they are a good fat, need to consider how many per week

Potassium ~ considered a nutrient of public health concern by the US Dept of Health and Human Services. Americans do not consume enough of ~ this is also why I add this to my water in the morning and evening. 

Potassium Citrate ~ ¼ tsp in the am & pm

• Helps regulate blood pressure & central nervous system function

Inflammation: helps to reduce due to Vitamin B 6 ~ even if you eat half of an avocado

Gut Health ~ assist with growing good gut bacteria

Overall when it comes to our gut health important to have a variety  ~ nuts, seeds, fruits and vegetables

Pregnant or Nursing

Vitamin C & Potassium ~ Essential

Recipes 

Avacado & Toast ~ very popular right now

Avacado on top of bean chili’s ~ love this and we are coming into fall

Instead of Mayo substitute Avocado with Greek Yogurt in chicken, salmon, egg or tuna salads

Salads & Bowls ~ add it on top of quinoa and baked vegetables, drizzled with EVOO

Pepper & Pink Himalayan Salt

Ripening ~ Hard and Green? Let it sit on the counter for a few days; deep green color ready to eat

Overripe and you want to throw it away ~ don’t! Add that to you salad dressing you are making!

Last but not Least ~ The Seed ~ grow a tree! I did this years ago, and I am getting ready to do this again with Kaden & Ava. 

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, Thank you for Listening!

Dr. Fuhrman's Podcast: Eat to Live

https://www.drfuhrman.com/blog/categories/288/podcast

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Welcome to Sunday Solace ~ The Biggest Risk of All is NOT Taking One!

Choices & Values

What are you Missing? Peace, Tranquility, Family, Connection, Leadership, Knowledge?

Write down three outcomes and tie them to values that are missing or are not currently present in your life.

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, Thank you for Listening!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Courage ~ Pushing through the Fear!

Negative Emotions Call for Positive Action & Positive Emotions Call for Celebration ~ Take at least one step forward!

Please reach out to me, share, rate & review this podcast.

Message on the podcast link, intensive sessions are available as well as 10 and 20 week packages.

Have a great week all!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Here is where we are beginning… When we are chained to our past, we cannot live our purpose!

Sexual Abuse

Shame, Guilt, Sometimes Hate

Forgiveness ~ that goes right out the door

We NEED Community!

Share YOUR Story with someone!

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, Thank you for Listening!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

The Yuka App ~ I LOVE this App! This is great for shopping ~ food items, cosmetics, general hygiene. I even have my cubs using it when they are with me.

For those of you who are not familiar with the app, I am going to provide an overview of what it entails, as well as how you can use it. I have to first share the story of how I found out about this handy FREE (yep it’s FREE!) app!

I was in an Ulta Salon/Store, and I was looking at different shampoos/conditioners, and one of the individuals in the store began conversing with me. I explained that I wanted something natural with few chemicals, especially since I have CLL, and our skin is the largest organ on our body! She shared with me how she uses an app to make her choices, and that she herself previously had some skin issues/changes, and needed to be careful with the ingredients in products.  I thought “Whaaaattttt????!!!!!!” An App? Tell me more please!!!

Introducing the Yuka mobile app! This is how it works ~ Scan the product barcode 

Food & Health Products

Scoring system to rate products  0 - 100. 

Criteria: nutritional value, additives, and the organic dimension of the product.

The app is available in over 130 countries 

FREE to download and use

I use Yuka, as well as Kaden & Ava when they are with me. It is a great tool that can help you make healthier choices about food and personal care products.

Are you creating the healthy lifestyle that you want?

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, y’all have an AMAZING week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Hello Hello Y’all! Your Host & Life Coach here!

In our last Sunday Solace we discussed values based choices and habit driven choices, and how those come about. Our habits are shaped throughout our lives from childhood. 

This past week after that episode, I began thinking about a previous story I had shared with y’all. If you have not yet listened, please check out the previous BB King episode. I want to talk about what is within us, what is within you.

Are you creating the healthy lifestyle that you want?

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that is also available to you.

Thank you all for listening! If this has been a blessing to you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Until next time, y’all have an AMAZING week!

“Habit is the intersection of knowledge (what to do), 

skill (how to do), and desire (want to do)”. 

-Stephen R. Covey

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Meal Prepping with Quinoa ~

Easy to Prepare & Excellent Staple to Add to ANY Dish!

Gluten Free

Packed with Nutrients: Protein, Zinc, Fiber, Folate & Antioxidants

Contains antioxidant and anti-inflammatory plant compounds

A good source of protein

Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams) (4Trusted Source)

Easy to incorporate into your diet

Healthline https://www.healthline.com/nutrition/8-health-benefits-quinoa

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Hello Hello Y’all!

In the last Sunday Solace episode we discussed Metanoia, and how that is a change of mind or change of heart (if you have not listened yet, Season 3, episode 1). This week I would like to follow up with the next part of that and it is looking at our values versus habits. When you work with me individually, this is where we begin ~ at the very beginning; our habits

HABITS! 

Some of our habits are a great thing, such as having coffee first thing in the morning! Hopefully, you are smiling with me on this one! 

• Value Driven: Being motivated by what I have determined is most important to me. vs. Habit Driven: Being motivated by past conditioning and experiences.

What exactly are values? We must first understand what values are, and how they are there to benefit us; we must move from the realm of being unconscious to conscious. When we do this, we then have choices available that previously were not available. Let’s dive into how this works!

“We Become What we Repeatedly Do”  ~ Sean Covey

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that would include breakfast and lunch, that is also available to you.

Thank you all for listening! If this blessed you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Important to Time Block & Begin with the Longest Cooking Times First (such as whole chicken in the oven if you are baking or soaking beans)

• Pick your day ~ look ahead at your week

BENEFITS

• Reduction in Stress & Greater Feeling of “Having it Together” during the week

• Spend Less Money with Meal Prepping & Planning

• Less Drive Thru Time 

• Eating Healthier Throughout the Week

Staple Foods ~ Foods that can easily be added to meals throughout the week

• Lettuces, Bok Choy, Kale, other Greens

  Wash & Prep ~ ready for the week (salads or smoothies)

• Dried Beans

  Soak and Place 2 C in Freezer Quart Bags; Ready to Use

  Inexpensive & a Fantastic Protein

• Quinoa

  Instant Pot ~ ratio of 1 to 1.5; 1 part Quinoa and 1.5 C of Water, 8 Minutes High   Pressure

• Vegetables & Fruit: Wash & Prep for the Week

Other Easy Food Options

Deviled Eggs

 Greek Yogurt instead of Mayonnaise

Pancakes

Make a batch and keep in the refrigerator; put in toaster to warm up: Kaden and Ava love and this is easy in the morning or a snack throughout the day!

Nuts

If they need to be chopped then chop as well & have ready for use

Extras/Leftovers

What can you pack & freeze to mix in or have for another meal such as a smaller portion for lunch (such as leftover soups, veggie chilis ~ this is great to place in the freezer and pull out for a lunch ~ I do this myself with veggie chili

If you have any questions, message me through the podcast link. I would love to hear from you! Packages are available for 10 week sessions as well as 20 week sessions. If you are interested in a one day intensive that would include breakfast and lunch, that is also available to you.

Thank you all for listening! If this blessed you in any way, please share this episode, rate and review on Apple Podcasts ~ that helps others to find these episodes and is a significant blessing to me as well!

My final thought to share with you: Meal Prepping Means that you are Simplifying Your Life! 

Thanks again & Y’all have an AMAZING week!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

I am excited to bring you the next episode, and I would like to begin by going back ~ I want to play part of an early episode about how my transformation process began, and it has been quite the journey over the past few years.

Amazing

Frustrating

Contentment

Joy

Providence ~ God's Guidance

I want to begin with a word, Metanoia ~ it is a Greek word that means "change of mind." I first heard this word used from the pulpit one Sunday during services well over a year ago, and I wrote down this word and made some notes. In a religious context the word also can refer to a "change of heart". Up until this particular day, I had never heard anyone use the word, and had not since then until last Sunday.

Y'all know that I always enjoy sharing stories, and I have to share about last weekend! It was Soul-Fulfilling!

Metanoia can also be used in a more general sense to describe any kind of personal transformation.

The message of metanoia is that it is possible to change, to become a better person. It all begins with Mindset, and if you have listened to more than one episode, then you know I am a firm believer regarding mindset. Our every thought becomes what we say, and then what we do.

Metanoia ~ transformation ~ it is a message of hope... of possibility.

Metanoia is a journey, a process of continual growth and transformation. It is a process of becoming the best version of yourself, a new way of living ~ a new sense of purpose!

If you are interested in learning more about metanoia, a powerful and transformative experience, please reach out to me.

Metanoia ~ a journey that is worth taking!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

TRANSFORMATION

Statistics: 97% Greater Chance of moving through a wanted transformation process due to ACCOUNTABILITY ~ RELATIONSHIPS!

Fight flight or freeze mode we have too much cortisol ~ we are in the moment of feeling that we have no choice, and then we do nothing and guess what just happened?! A choice was made, and that choice was to do nothing! Even if we do nothing, that is still a choice!!!

Change requires Accountability! We need relationships, we need mentors!

*We Become the Sum of the 5 People We Listen to ~ Are YOU Listening to Individuals who lift you up, who light your path?

If you are in need of change ~ TRANSFORMATION ~ you want to feel healthy, be healthy, feel alive, message me! Reach out to me and let’s schedule a session. If you are pretty close to where you want to be, but think, “I need just an hour session to do some tweaking in my plan”, or if you are looking for something more and wanting or need coaching such as an 8 week plan, both are available to you! Message me, email me!

Y’all have an amazing day & enjoy this beautiful January Weather!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

5 Sessions ~ only $25.00!

Message me for the details ~ only 10 individuals for the group!

Thank you for listening, please share!

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Ephesians 2:10 ~ we are God’s handiwork 

         His Masterpieces

         Each created in His own image

I am asking you to please see deeper… when we do, we gain much in richness and in depth.

Thank you all so much! Please email me for more information on coaching, from one-day intensives to a multi-week coaching program.

infinitemindfulness2020@gmail.com

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

On this day, as any holiday, it may serve as unrest for some, depending upon the state that you are within. 

Contentment      Need       Want        Giving
                                          If we are willing to take, are we willing to give?

This question was asked in a different format this past week during services on Sunday, and it really made me begin to think about my actions. Am I always willing to give of my time or monetarily?

The Every Girl
https://theeverygirl.com/mindfulness-for-finances/

                                              Meditation       Journaling       Deep Breathing

Implement Mindfulness Practices ~ When we implement it is all encompassing

These practices are essential! They are not just to lower stress levels or for getter sleep at night ~ they are all encompassing and enrich all aspects of our lives.

We become more connected to the practice of giving ~ it eventually becomes who we are, without even thinking about it! 

I want to mention one of the local Rotary Clubs ~ VOLUNTEERS & MEMBERS are preparing meals, plating and preparing for delivery. They are providing at least 1000 meals for Thanksgiving Day. That was the last count I have seen within the last 48 hours.

Again, my question is the following:

                                           If we are willing to take, are we willing to give?

If you do not celebrate Thanksgiving, my hope is that this message still resonates with you.

If you are celebrating Thanksgiving such as myself and my two cubs, I am wishing you a wonderful Thanksgiving Day and weekend! 

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Ben Franklin & William Willett ~ Moving Forward

How are YOU Moving Forward?

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

"It's Not Hard to Make Choices When You Know What Your Values Are" 

                                                                     ~ Roy Disney

Thankfulness, Choices & Values! "It's Not Hard to Make Choices When You Know What Your Values Are" ~ Roy Disney

Thankfulness ~ Write Down 3 or 4 Things you are grateful for (10 if you already practice Gratitude)

Anxiety ~ Mindful Breathing

Write!

Positive Self-Talk ~ What are you saying to yourself?

Choices ~ Are you making choices based upon values or habits?

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Students 
 ~ F on a paper or Failing a class

Mindset: Inaction in the Mind ~ I will never accomplish this ~ then you will not!

Many get stuck for quite some time, and some never recover when things really do not go the way we planned.

Prominent Biblical Figures:

Moses, Paul, Noah, Abraham
              We all have fallen ~ what matters is what we do AFTER we have fallen!

Henry Ford ~ "Failure is Simply the Opportunity to Begin Again, Only More Intelligently"

I believe this resonates with many and how individuals pivoted during the pandemic and the aftermath. Many changes occurred, and that involved career changes, moves across the country ~ beginning again.

Perfection ~ directly tied to fear of failure and not beginning! Just Begin Messy!

PRACTICE MAKES PROGRESS!

For myself ~ failure has a couple definitions: Not Beginning & Not Beginning Again 

What does Failure mean to you and how can you become more cognizant during those moments when you feel lost, unsure and at times that you may not recover?

As always, please reach out to me. Teaching, being a life coach ~ truly something I love and am extremely passionate about ~ becoming a better version of myself each and every day and I want that for you as well. We are better together; however, that is only true if we are of and in the right mindset. WE BECOME the sum of the five people we are the most influenced by ~ who are those five individuals for you?

The beauty of coaching is that it is tailored to meet your needs ~ if you need 1 hour or if you are in need of short-term such as 8 weeks or longer such as 6 months ~ that is available to you! 

Email

infinitemindfulness2020@gmail.com

Henry Ford ~ "There is no disgrace in honest failure; there is disgrace in fearing to fail."

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Change & the new season is upon us! Autumn is here, and being here in the midwest, leaves are falling, trees are changing colors and pumpkin spice smells are one of my favorites ~ intoxicating!

A significant change has occurred for myself and the cubs ~ we have moved! :) Exciting, stressful, I have cried from being exhausted and overwhelmed with everything that needed to be taken care of while teaching and being mom. Mammogram, biopsy, my son had outpatient surgery last Thursday, then his first homecoming was Saturday evening. 

Our thoughts, when we verbalize them, become real in that moment. Sometimes, we do not say what we want out of fear, because then it becomes real. Then the thoughts come, “you can’t do this, why you, how will this happen?” Leave all of that to God ~ God provides the how!

We have to remember that change is necessary especially if what we are doing day to day is not serving us well. In order for us to have something different, we must do something different ~ something we have not done before. 

Again: Change ~ You are one decision away from a completely different life!

If you are in need of change, want something different ~ you want to feel healthy, be healthy, feel alive, message me! Reach out to me and let’s schedule a session. If you are pretty close to where you want to be, but think, “I need just an hour session to do some tweaking in my plan”, or if you are looking for something more and wanting or need coaching such as an 8 week plan, both are available to you! Message me, email me!

Y’all have an amazing day & enjoy this beautiful Autumn weather!

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

• Vitamin D should be checked annually
• Even if you are outside daily, you can still be low on vitamin d

Oncologists do not normally test for Vitamin D Levels; it is essential especially if you have the Big C, and I am not talkin' COVID y'all!

Key TakeAways:

• Ask your doctor to test!
• If you have a chronic disease, eliminating gluten and lowering your sugar levels are imperative!

Please reach out anytime for more information!

With Much Gratitude!
Rachael

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

There is so much to be grateful for today! 

Psychology Today

https://www.psychologytoday.com/us/blog/radical-sabbatical/202009/the-power-gratitude-in-the-workplace

Gratitude is Immediate; Shift of mindfulness

• Depression ~ practicing gratitude is necessary
• Focus attention on others ~ less anxiety

Better immune system ~ health benefits addressed in previous episode

Measurement of Gratitude: 

Connection in the workplace or at school

• Alone vs. Loneliness
• Necessary to have meaningful conversations with others
• Necessary to have time with others

Increase in Productivity

Increase in Collaboration 

Provide Praise ~ it only takes a few seconds, but those few seconds can change the outcome of an entire day for the better. 

Something good from Covid: We think about and realize the importance of connection; we are Grateful for connection ~ the little things and the little things are truly the big things

Handwritten thank you notes ~ take the time

• School this week we will be begin writing thank you notes ~ Denzel Washington Video: The Power of Thank You
• Two Thank you cards per week
  • Began project last year
  • This year more students are involved
  • How do you begin your morning

My questions to you are the following: What are you grateful for today, and how have you helped someone else?

Thank you for the messages, kind words and hugs over the past couple of weeks!

Denzel Washington ~ The Power of Thank You
https://www.youtube.com/watch?v=7uzynHWxn5Q

With much gratitude, have an AMAZING week!

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Exercise at school with students ~ Toothpaste for each student was placed on a napkin. Then the tube of toothpaste was given to each student, asking each to place their toothpaste back in the tube.

Dangers of Social Media

Thoughts become words, and our words become our actions.

Gratitude Activities for Students

https://www.teachingexpertise.com/classroom-ideas/gratitude-activities-for-middle-school/

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

InHealth.com

https://nhahealth.com/neuroscience-reveals-gratitude-literally-rewires-your-brain-to-be-happier/

       10 Week Study: Writing about Positive vs. Negative Experiences

       More Physically Active

       Fewer Dr. Visits

       Overall feeling of contentment

Dr. Robert Emmons

The Little Book of Gratitude

WE Become the Sum of the 5 People We are Listening to the Most!

When we repeat something over and over the neurological pathway becomes stronger. Think of gratitude ~ practicing gratitude will create stronger pathways in our brain.

Mindset ~ what we think becomes what we say and eventually what we do. 

Spiritually speaking ~ cognitive dissonance; habitual versus value-based

How can this benefit you? 

• Re-shaping our brains ~ greater sense of contentment versus happy / sad (emotions ~ temporary)
• Dr. Emmons ~ memory and learning are linked ~ keep gratitudes fresh & new
  • Importance of writing / posting gratitude; needs to be more than that ~ unexpected kindnesses

Have a great day all ~ Gratitude Does Matter!

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/

The name of this podcast came about, due to my experiences the past few years, and the necessary steps that were vital, and still continue to be, for my personal transformation. Since this new journey, I am constantly being asked, how are you doing this, what are you eating, what are you doing for exercise, and I want to share the things I am implementing to keep inflammation low and white blood count down to stage zero. It is not just one thing, it is many, and the things I am doing today are changes I have implemented over time, not over night.

Transformation is a process, it is a lifelong process that must incorporate mindfulness for a lifestyle of health and wellness. When we have knowledge, sometimes that provides us a starting point; however, when we share a personal story THAT is the catalyst for change. Stories create the desire to take action steps to begin living more mindfully, more abundantly. 

One of my previous life coaches regularly says, "what's most personal is most universal", and I have come to believe in the profound truth of that statement! I am inviting you to realize that vulnerability is empowerment. 

Something that is sometimes left out of this ever-important equation is the aspect of spirituality, a relationship with God. Maybe you are not there yet, you're struggling, maybe you are new, and maybe you do not believe at all, you just know there is a higher power. When we allow ourselves to be open with having a relationship, we allow ourselves the possibility of constant contentment. If you are listening, you most likely relate or know someone who can.

Moving forward requires grit and y'all know this! When things get a little rough, a little cattywampus, GRIT is not an option! When things get a little messy, we need some GRACE and more often than not, we need to provide ourselves with more than just a little. Lastly, the MINDFULNESS aspect, that is the cause for transformation  ~ AND to live ABUNDANTLY in all areas of your life.

Each week, on this podcast, you will find new episodes, and some episodes will be with guest experts in various fields from medical in the health and wellness arena to lifestyle, as well as our own listeners who are willing to share personal journeys. Our health and relationships are a GIFT each and every day. Thankfully, as I stated earlier, I am stage zero and am here to continue my journey with you through Grit, Grace & Mindfulness. 

Thank you for listening to this weekly podcast ~ If you would like to share your story, favorite quote or scripture, please DM me or take a screenshot of this episode & tag me on IG at gritgracemindfulness. You can also send an email to gritgracemindfulness@gmail. Until next time ~ Have an Amazing week!

Thank you for listening & please share!
Infinitemindfulness2020@gmail.com

Life Coaching sessions / packages available ~ How can I assist with changes that you want for yourself?

Rachael D. Arnold, M.Ed., Certified Incite Life Coach
970.279.1818

https://ggtlife.com/