Send us a text

Hey y’all, welcome to Sunday Solace here on Grit, Grace & Transformation and soon to be Midlife Renewal, a podcast for the woman navigating change, craving clarity, and longing to feel grounded in her mind, body, and soul. Men ~ you’re also welcome! I’m Rachael, your Host and Incite Transformation Life Coach. Go ahead and grab your coffee and your water.

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/

Send us a text

Good morning, y'all … welcome to another episode of Sunday Solace.
I’m your host, Rachael & It’s the Sunday after Thanksgiving ~ the world is already shifting.
Leftover goodies still in the fridge, and y’all will have to message me and let me know some of things that you made with the leftovers. I have heard of potato cakes the next morning from the leftover mashed potatoes, and many other goodies. By the way, of my favorite things on the dinner table were always my Grammy’s homemade noodles, and we would have that for the next couple of days after Thanksgiving. And now, Here we are, the last day of November ~ everything has become twinkling lights, the smells of pine and peppermint and the sounds of Christmas music.

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/

Send us a text

Good morning, y’all… and Happy Thanksgiving. I’m your host, Rachael & I know how busy today gets.
But right here, right now… let’s create a little sanctuary together.

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/

Send us a text

Good morning, friends, and welcome to another episode of Sunday Solace.
I’m your host, Rachael, and as we enter Thanksgiving week here in the United States — Oh My Stars — my heart is full. This is one of my favorite weeks of the year. There is something about the rhythm of slowing down, cooking with our hands, gathering around tables, and remembering what matters… that just pulls us back into alignment with God’s heart.

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/

Send us a text

Hey y’all — welcome back to Grit, Grace & Transformation!
I’m Rachael, and today we’re talking about something that completely shifted my days… and honestly, my healing journey.

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/

Send us a text

Hey y’all, it’s Rachael, and welcome back to this week’s Sunday Solace, a quiet space to breathe deeply, reflect on God’s promises, and find strength in His presence.

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/

Send us a text

"Hello Amazing Souls! Are you ready to unlock a life brimming with vibrant health, deep fulfillment, and unwavering faith? Then you've landed in the perfect place! Welcome to the Grit, Grace & Transformation podcast! I'm your host, Rachael D. Arnold, a certified incite life coach who believes your wellness journey is a powerful adventure – one where your physical, mental, and most importantly, your spiritual well-being, with God at the very center, intertwine to create lasting transformation.

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/

Send us a text

Available on Amazon ~ 🌿 “Grit, Grace & Transformation Journal”

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/