I'm Rachael, your host and certified life coach, passionate about guiding individuals towards a healthier, more fulfilling life. I believe lasting change comes through a holistic approach that encompasses the aspects of physical, mental and most importantly, our spiritual well-being, keeping God at the center of our lives.

Identifying What YOU Want ~ Values with Outcomes
Creating a Plan implementing Values
Create macro goals week to week
Think about your goals and whether or not they are measurable!

Thanks y’all for tuning in! Ready to begin your climb into the ideas you heard today and create real change? The Incite Coaching program is all about taking action. It focuses on your values and helps you make powerful choices, week by week. Are YOU Ready to design a life brimming with energy, balance, and well-being? Head over to the website, ggtlife.com, to schedule a 30-minute strategy session and let's make it happen! You can also email me at coaching@ggtlife.com or message me: 970.279.1818 ~ yes, that really is my number ~ I do want you to reach out, please. As always, beyond grateful for you and your time, have an AMAZING week!

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

Mountain Journal now Available ~ Amazon! Thank you all for orders and please share!

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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818

Happy New Year to y’all! An amazing week, an amazing month!

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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818

This year for myself, this month also includes the big 50! Yes, I will be celebrating my 50th on the 21st, the first day of winter. Actually, I plan on celebrating for the next year! I love this love the season we are in and the transformation from fall into winter.

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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818

Hello Hello Y’all!

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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818

"The greatness of a community is most accurately measured by the compassionate actions of its members."

~ 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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818

Hello Hello Y’all! Welcome to the Grit Grace & Transformation Podcast!

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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818

Hello Hello Y’all! I love this time of year ~ it’s autumn, more time outdoors ~ walking, exercise All good things ~ let’s add in food this week, one in particular ~ Avocados.

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.S. Ed.
Certified Incite Life Coach
ggtlife.com
970.279.1818