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“You can’t heal a system you don’t understand — and Functional Medicine starts by understanding you.”

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/

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Do you feel out of alignment the moment stress hits ~ like your peace disappears first? Are you frustrated with the body changes that showed up in midlife? Do you wish you could stay consistent in your self-care without feeling guilty for choosing yourself?

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/

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Midweek Midlife Moment – The Soulful Chili

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/

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Welcome back friend! First, I want to invite you for an upcoming Values Workshop in February, so stay tuned for details. If you are not familiar with values, and the importance of choosing your values, please take time to listen to the Values-Based episode from this past December, and in the show notes is a list of all of the values that we will be discussing and working with in this upcoming workshop. 

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/

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What You’ll Learn in This Episode:

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/

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Prayer Before Plans: Starting the New Year with God-Centered Conversations

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/

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“Making progress isn’t always moving forward. Sometimes, it’s about bouncing back. Progress is not only reflected in the peaks you reach — it’s also visible in the valleys you cross. Resilience is a form of growth.”
— Adam Grant, Hidden Potential

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/

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Sunday Solace is a faith-centered reflection podcast within Grit, Grace & Transformaiton, soon to be Midlife Renewal, created for women navigating midlife transitions, personal growth, and spiritual renewal. In this episode, we explore values-based living, midlife reflection, and how choosing core values can bring clarity, peace, and purpose in the next season of life.

“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/

"Send 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 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/