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This episode focuses on the importance of physical movement, particularly hiking and walking.

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/

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https://ggtlife.com/

Hello Hello Y’all! It is here! Welcome to Season 5 of the Grit Grace and Transformation Podcast. We'll be scaling the peaks of well-being together, one informative conversation at a time. Get ready to discover practical tools you can use right away, like setting up base camp with the latest trends in food and nutrition. We'll also explore some fantastic wellness products that can serve as your high-altitude climbing gear – helping you reach new heights of health and happiness. So lace up your metaphorical hiking boots, grab your water bottles, and let's make this season of Transformation about conquering your well-being goals with a lot of Grit and Grace.

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.S. Ed.
Certified Incite Life Coach
970.279.1818
https://ggtlife.com/

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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.Ed., Certified Incite Life Coach
970.279.1818
https://ggtlife.com/

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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.Ed., Certified Incite Life Coach
970.279.1818
https://ggtlife.com/

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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.Ed., Certified Incite Life Coach
970.279.1818
https://ggtlife.com/

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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.Ed., Certified Incite Life Coach
970.279.1818
https://ggtlife.com/

Send us a text

"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
970.279.1818
https://ggtlife.com/

Send us a text

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.Ed., Certified Incite Life Coach
970.279.1818
https://ggtlife.com/