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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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

Methylated Multivitamin by MicroIngredients 🔗 Link

• 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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

• “God doesn't waste a single step on the trail — even the ones you thought were detours.”
• Have you ever felt something so strongly — and later realized it wasn’t the full picture?
• Feelings are indicators, not dictators
• Feelings point to unmet needs, unresolved pain, or inner beliefs. It’s at this point, there is usually a focus running, such as “I am not lovable”, “My needs don’t matter”, “I am not enough” and so on. It is much easier said than done, but the more you practice being in alignment and focusing on what is, we begin to see a greater connection of positive feelings that are common with your values.
• I want to provide you with some thought discipline tools.
  • Journaling (reflective prompts) ~ there is power when we put pen to paper.
  • Naming the feeling (“Name it to tame it.”)
  • Breathing + grounding practices
• Prompts:
  • What am I feeling right now?
  • What thought is fueling this feeling?
  • What does this emotion tell me about my beliefs?
  • Is this feeling aligned with truth?
  • What truth can I stand on instead?
• Scriptures:
  1. Philippians 4:6-7 (NIV)
     "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."
     
     
  2. Psalm 34:17-18 (NLT)
     "The Lord hears his people when they call to him for help. He rescues them from all their troubles. The Lord is close to the brokenhearted; he rescues those whose spirits are crushed."
     
     
  3. Romans 12:12 (ESV)
     "Rejoice in hope, be patient in tribulation, be constant in prayer."
• Let’s keep climbing into growth — together.
  This is your next step in the journey.

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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

🧠 Brain & Mood Support

💪 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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

What Is Discernment and Why It Matters

• 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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

Hey y’all, welcome back to another midweek boost here on Grit, Grace & Transformation. I’m your host, Rachael Arnold, and today we’re getting into the glorious greens—yes, I’m talking about kale, rainbow chard, and their leafy companions. These aren’t just salad fillers, y’all—they’re power-packed healers straight from the earth that can reduce inflammation, support our immune systems, and help us on our healing journey from chronic conditions.

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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

🎙️ Episode Title: Fortifying Your Foundation: Vitamin D3 & K2 and the Grit to Thrive

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

coaching@ggtlife.com

https://ggtlife.com/

Send us a text

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

coaching@ggtlife.com

https://ggtlife.com/