Healthy Vibes Podcast

Episode 223: Saying No to Urgency

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 May 2026 06:00:00 -0400

In this episode, we talk about the importance of saying no to urgency and creating space to pause before reacting or committing. Not everything that feels urgent is truly important, and other people’s stress or pressure does not have to become your responsibility. When we slow down, think clearly, and respond with intention, we protect our energy, our time, and our peace. This episode is a reminder that thoughtful living often requires a slower pace and the courage to pause before saying yes.

Simple takeaway:
Pause more, slow down, and don’t let urgency control your day.

Episode 222: Break Free from the Noise with Serena Arora

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Apr 2026 06:00:00 -0400

Serena Arora is an Ayurvedic health practitioner and yoga therapist with over a decade of clinical experience, helping women reconnect with their bodies through daily, preventative self-care practices rooted in classical Ayurveda. Her work blends ancestral wisdom with modern nervous system awareness to support digestion, hormonal balance, and sustainable, embodied wellbeing.

Born in Canada to a Chinese mother and Indian father, Serena’s approach is deeply informed by her multicultural background and lifelong immersion in Eastern healing traditions, including the influence of her yogi uncle who taught her that "we don’t study yoga, we are yoga."

She is also the #1 international bestselling author of Unbound, a memoir exploring her journey of reclaiming self-worth as a mixed-race immigrant daughter and redefining what it means to live in alignment with one’s truth.

Website: https://www.serenaarora.com/
Instagram: https://www.instagram.com/serena_arora/
Her book “Unbound”: https://www.serenaarora.com/unbound

Episode 221: You Get to Choose: My Mission Is Still the Same

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 13 Apr 2026 05:00:00 -0400

When I first started sharing content over 10 years ago, I was a new mom with toddlers, navigating the noise, distractions, and uncertainty that come with motherhood and life. My mission was simple then, and it is still the same today: you get to choose.

In this episode, I share a personal reflection on how awareness, intentional choices, and faith help us tune out the noise of the world and focus on what truly matters—our mind, body, soul, family, and values. Even as life gets louder and more distracting, we can continue choosing what aligns with who we are and who we want to become.

This episode is a reminder that growth is a lifelong journey, and no matter how many times we get distracted, we can always choose again.

If this episode encouraged you, share it with a friend or another mom who may need this reminder.
Follow the podcast and keep showing up for your whole self—mind, body, and soul.

What You’ll Learn in This Episode

Why distractions and noise can pull us away from what matters most
The power of awareness in changing our thoughts and habits
How choosing your family, faith, and values creates healthier energy
Small mindset shifts that reduce negativity and overthinking
Why choosing again is part of lifelong growth
How to teach your kids to stay true to their values

Key Takeaways

You always have the power to choose your thoughts and actions
Awareness is the first step to meaningful change
Reducing negativity creates healthier mental and emotional energy
The noise of the world never stops, but you can keep tuning it out
Choosing your values, faith, and family leads to a more intentional life
Courage comes from consistently choosing what matters most

Episode 220: Stop Stewing: Chronic Complaining Rewires Your Brain

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Apr 2026 00:00:00 -0400

Do you ever find yourself stuck in cycles of complaining, stress, or negative thinking? In this episode, we talk about how chronic complaining and constant venting can actually rewire your brain, increase anxiety and depression, and keep you stuck in survival mode.

Through the science of neuroplasticity, repeated negative thinking strengthens stress pathways in the brain, increases cortisol levels, and makes it easier to default to worry, fear, and frustration. Over time, this can impact your mood, relationships, and overall well-being.

In this episode, we explore how to break the cycle of stewing, shift your mindset, and create healthier mental and emotional habits so you can live with more peace, gratitude, and presence.
If this episode encouraged you, share it with a friend or family member who may need a mindset reset.
Be sure to follow the podcast and leave a review to help more people break free from negative thinking and live with greater peace and purpose.

👉 Ready for more personalized support on your health and well-being? Book your 1-on-1 session with Kelley here: https://kelleyranaudo.com/personal-wellness-consulting/

Episode 219: School Choice and Why it Matters with Dr. Nelva Lee

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Mar 2026 06:00:00 -0400

Such a great conversation with Dr. Nelva Lee, who is passionate about education, our next generation, and she is determined to make positive change in our communities.

Dr. Nelva Lee is the Founder and CEO of Concrete Build Financing. Dr.Lee was also the CEO of a vocational school for 20 years, has over 20 years of experience in healthcare and over 10 years in academia as an adjunct professor for various Universities.

Dr. Lee was a Governor Kemp appointed board member to the Department of Community Health. She is the Vice Chairman of the board of the Henry County Pregnancy Resource Center (Bridge Wellness South), a former

Republican candidate for State Senate in District 17, and current candidate for Georgia Superintendent of Schools. Dr. Lee has authored several Christian-based books including: "Stay and Fight" and "Be the Super Hero of Your Story."

Dr. Lee volunteers at Relevant, her local church, and the Joy FM as a Prayer Partner. She was a Home-School Mom, and a Substitute Teacher for a Christian School. She has been married to her best friend Donnie for 25 years, and together they have 3 children.

Website: https://www.drnelvalee.com
Facebook: https://www.facebook.com/TBWGTR
Tiktok: https://www.tiktok.com/@votedrnelvalee
Instagram: https://www.instagram.com/dr.nelvalee/

Episode 218: What We Should Be Teaching Our Kids

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 Mar 2026 09:45:00 -0400

As adults, we’re still dealing with grown people who act like kids — drama, gossip, jealousy, comparison, and dishonesty. It makes you pause and ask… what are we teaching our own children?
In this episode, I share reflections as a parent (not a parenting expert) who has watched the world completely change since the 80s and the rise of the internet. The pressure on our kids is different now — louder, faster, and constant.

But the most important lessons are still simple.

In This Episode:

Teaching kids to stay out of drama and gossip
Learning to say no and protect their time and energy
Giving themselves grace when they mess up
Choosing good energy and healthy boundaries
Remembering social media isn’t real life
Why quality friendships matter more than quantity
Paying attention to what fills them up vs. drains them
How they start their day shapes everything
Hope is a choice — and you can always choose again

We can’t control the world they’re growing up in. But we can help shape how they move through it.
Simple daily choices matter — movement, nourishing food, time in prayer, quiet time, getting outside.
Sometimes our kids just need permission to know there is another way — and they will be okay.

Episode 217: Resilience: Learning to Rest, Reset, and Rise

kelley@ranaudo.com (Kelley Ranaudo) — Sat, 28 Feb 2026 06:00:00 -0500

Life will knock us down — physically, emotionally, professionally. The question isn’t if we’ll face stress or setbacks… it’s how we recover.

In this episode, we talk about what resilience really is. Not just pushing through. Not pretending we’re fine. But learning how to support our body, mind, and spirit so we can truly bounce back.
Sometimes getting back up isn’t about doing more.

It’s about choosing better — better recovery, better nourishment, better perspective.
More of what heals. Less of what harms.

Simple shifts. Stronger foundation. Healthier life.

Episode 216: Motherhood and the Health of our Minds

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Feb 2026 12:00:00 -0500

Many moms carry emotional and mental stress quietly while telling the world, “I’m fine.” In this episode, we talk honestly about the invisible emotional load of motherhood, why so many women minimize their own struggles, and how mild but ongoing stress, anxiety, and overwhelm can grow into more serious mental health challenges when ignored.
This conversation is not meant to minimize serious mental illness — it’s meant to encourage awareness, early support, and honest self-check-ins so moms don’t have to reach a breaking point before getting help.

We explore why moms often feel pressure to hold everything together, how common emotional struggles like chronic stress, irritability, emotional exhaustion, and quiet anxiety are often dismissed, and why asking for help early is a powerful act of strength.
If you’re a mom who feels overwhelmed, stretched thin, emotionally tired, or disconnected from joy, this episode offers encouragement, validation, and practical mindset shifts to support your mental and emotional well-being.

Who this episode is for:

Moms who feel overwhelmed, anxious, or emotionally exhausted
Women who feel pressure to be strong for everyone else
Moms who know something feels “off” but don’t feel like it’s serious enough for help
Anyone who wants to be proactive about mental health and emotional well-being

Important Note:
This episode is not a replacement for professional mental health care. If you are experiencing severe depression, anxiety, thoughts of self-harm, or emotional distress, please seek support from a licensed mental health professional or trusted healthcare provider.

Episode 215: Your Heart

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 Feb 2026 06:00:00 -0500

An important reminder for your health this year...

You can exercise regularly.
You can eat well.
You can do all the “right things” for your body.

But if you neglect your mind, heart, and soul, you’re missing a vital part of your health.

Unprocessed anger.
Lingering resentment.
Comparison and envy.
Lack of patience.

The things we carry but don’t address.

These don’t stay contained. They show up in our bodies, in our homes, and in our workplaces. What we allow to live inside us eventually spills into how we lead, communicate, parent, partner, and show up for others

Episode 214: Letting Go

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 26 Jan 2026 06:00:00 -0500

Stop this week, and be intentional about what is still consuming your thoughts, energy and time, that you should let go of. Too often, we are stuck in the past, consumed with other people’s lives, or just gripping too hard. This week, together, let’s slowly begin to release our grip on whatever has a strong hold on us. We all have something. Get deliberate about living in the present, walking your own path, and letting go of what isn’t yours to control anymore. Letting go is telling God that you really do trust Him.

Episode 213: Choices to help Anxiety with Robyn Graham

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 19 Jan 2026 06:00:00 -0500

Dr. Robyn Graham is the founder of Robyn Graham, LLC. She partners with women to maximize their potential in motherhood and career. Robyn is passionate about brain health and works with her clients to navigate anxiety, alleviate emotional chaos, and deepen relationships for a thriving family experience while achieving personal growth and maintaining career aspirations.
Drawing on neuroscience and scripture, Robyn provides a solution for Christian Moms to transform moments of anxiety into opportunities for calm and connection in their relationship with their child.

Robyn is a pharmacist, certified neuroscience coach, master certified life coach, host of the globally acclaimed and award winning podcast - The Robyn Graham Show, a speaker, and an award winning, best-selling author of You, Me, and Anxiety: Take Action Over Anxiety to Enjoy Being You, in which she shares her life-long journey with anxiety to help others navigate anxiety to live a joyful, peaceful, purposeful life.

When not working, you’ll find Robyn spending time with her husband, three children, and two dogs, most likely doing an outdoor activity, traveling, or enjoying great food. “A Guide for Alleviating Anxiety and Developing Health Habits for a Healthy Mind”

Resources:
Website: www.therobyngraham.com
Podcast: The Robyn Graham Show
YouTube: https://www.youtube.com/@therobyngraham
Instagram: https://www.instagram.com/therobyngraham/
LinkedIn: https://www.linkedin.com/in/therobyngraham
Free resources: https://therobyngraham.com/resources/

Episode 212: Go against the Grain this year

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Jan 2026 06:00:00 -0500

As we round the corner to begin a new year, I encourage you to go against the grain in 2026. Over the years, I have empowered you to live simply, slow down, and learn to say no, to improve your health, relationships, and life. This year I encourage you to be even more bold, honest, and courageous in your voice and choices.

What do I mean?

I strongly believe to live your healthiest, most authentic, peaceful, and absolute best life...you have to go against what is celebrated, supported, and expected in this world.

And, you have to ignore the distractions, and not get caught up in them.

If you want support creating real change, my Personal Wellness Consulting offers 1-on-1 guidance to help you slow down, clarify your priorities, and build a life that actually feels aligned.

Episode 211: What are you leaving in 2025?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 05 Jan 2026 06:00:00 -0500

What are you going to let go of, and leave in 2025? Think about these 5 questions.

What are you letting distract you?
What is draining your energy?
How and where are you spending your time?
What choice do you know you want to improve?
What have you been prioritizing?

Creating space helps open up room and possibility for the new year.

Being able to find time, slow down, pause, and back off helps create clarity, energy, focus, and more.

Take a day, afternoon, or a few hours to think about these questions and decide what you are going to leave behind. What can you let go of, so that you create space for goodness in 2026. Quiet, gratitude, steps, workout, Bible, friendship, marriage, connection

To help you do this intentionally, the Daily Surrender Journal is designed to guide you through daily reflection, release, and reset. You can learn more or purchase the journal to walk this process out one day at a time.

Episode 210: Creating Homes that Support Healing with Michelle Bexelius

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 Dec 2025 06:00:00 -0500

Michelle Bexelius, founder of DesignWell Studios — a wellness interior designer, environmental consultant, and integrative health practitioner who helps people create homes and spaces that truly support healing.

Michelle blends more than 15 years of wellness design, consulting, environmental inspections and testing. Her work helps people reduce exposure to mold, chemicals, VOCs, allergens, and EMFs — and redesigns them in ways that naturally support the nervous system, sleep, immunity, and emotional wellbeing.

She works virtually with homeowners, builders, designers, and developers worldwide, integrating wellness principles into remodels, new construction, and restorative home transformations.

Below are Michelle’s recommendations and specials from the podcast:

Battery operated alarm clock
Blue block glasses and lighting (affiliate link)
EMF protection devices for phones/computers (affiliate link)
Environmental Wellness Consultation - HEALTHYVIBES discount code $100. Off
Book a FREE Discovery Call for any design projects or any support
10% off all Air Quality Purifiers - BREATHEWELL

Michelle's email: Michelle@designwellstudios.com
Michelle's website: www.designwellstudios.com

Episode 209: Stop Chasing Your Version of Perfection

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Dec 2025 06:00:00 -0500

If you have something that is nagging at you, constantly frustrating you, or that you are struggling with, I want you to evaluate what it is, and if it is really true and realistic. Letting go of what is not ours to control is important for our health and relationships. Often, we need to lower our expectations for our relationships, connections, and peace of mind. We aren’t supposed to control it all. Learn how to let it go. Joy comes from the simplest of things. Stop overthinking and overcomplicating it.

Episode 208: Have you hit a plateau?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 15 Dec 2025 06:00:00 -0500

Some of us might not be doing enough, but many times when you hit a plateau, you are doing too much of the same thing, or too intense, too often. Change it up. Back off. Give your body, muscles, and mind time to rest and recover. Most of the magic happens during recovery. Don’t underestimate doing something less intense, or having more recovery time.

Episode 207: The Devil Works Overtime During the Holidays

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 08 Dec 2025 06:00:00 -0500

The holiday season should be magical, peaceful, and filled with Jesus and love, and the devil knows this. He will do anything to make you think you aren’t doing enough, stress you out, and create conflict with those you love. Keep it simple. Pay attention, and when ugly thoughts creep in, remind yourself where they are coming from. Tell yourself the thoughts are from the enemy, and create your own positive, hopeful thoughts. Don’t let this world, and the unrealistic expectations derail your peaceful holiday season. Stand strong in your faith, and the foundation of your family.

Article: The Devil Works Overtime During the Holidays

Episode 206: More of Him, Less of Me

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 17 Nov 2025 06:00:00 -0500

Most of our relationship struggles come from our selfishness. If selfishness can hurt relationships, then selflessness can help them grow. When we turn our focus onto others and pour into them, a relationship can grow in big ways, and they possibly change too. Gratitude for who they are. Appreciation for having them in your life. Gratitude over expectations will bring a deeper connection to your relationship.

He must increase, I must decrease. John 3:30

Episode 205: Simple Shifts for Stress

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 11 Nov 2025 06:00:00 -0500

Stress isn’t going away, but we get to choose how we manage it, how we prepare for it, and how we respond to it. There are four areas of your life where you can improve, and make simple changes to help handle the daily stress better. Awareness and perspective make all the difference.

Episode 204: Bringing Wellness to your Work

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Oct 2025 06:00:00 -0400

Our health is affected by our habits, our home, and our place of work. We don’t always think about making changes to our work space, but it is possible. Proven strategies, simple shifts, and small choices that can make all the difference. There are five areas we can evaluate, and choose what changes work for your office, your team, and your environment. At least let’s open our minds to the possibilities.

Resources:
Workplace Wellness
Seminars and Conferences

Episode 203: Live Boldly

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Oct 2025 06:00:00 -0400

If something doesn’t align with your values and what matters most to you, it is not for you. Choose to boldly say no to things in this world that are not bringing goodness to your life. Choose to create boundaries with worldly distractions. Choose to go live the life that God made you for, and stop feeling pressured by this world and other people’s opinions.

Episode 202: Beat One Distraction this Week

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Oct 2025 06:00:00 -0400

I honestly believe that these days it is too obvious that the enemy just wants to keep us busy with all the wrong things. There are too many easy distractions, worldly pressures and temptations, holding us back from all the good things we want in life. We are so distracted, we don’t even realize that we are the one that can make the change. This week, pay attention, and become aware of what is holding you back, and I want you to get intentional about beating that distraction. Do not let the enemy win this week.

Episode 201: Creating Space for Compassion and Grace with Annmarie Chereso

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Sep 2025 06:00:00 -0400

Annmarie Chereso is a conscious relationship coach, speaker and author of the #1 International Best Seller Anthology, The Perfectly Imperfect Family and the children book Little Seeds Journey. She is devoted to helping women lead empowered, fulfilling lives from the inside out. With over two decades of experience, she blends deep wisdom with practical tools to help women break generational patterns, navigate conflict with clarity, and reconnect with their true self.

Known for her playful and heart-centered approach, Annmarie serves as a compassionate guide—supporting women in building relationships rooted in love, trust, and freedom. Her mission is to help women let go of conditioned beliefs, embody unconditional love, and step into their full potential. Annmarie has supported thousands around the globe through courses, coaching, speaking, workshops, and retreats. She has trained with master teachers including Jon Kabat-Zinn, Jack Kornfield, Thich Nhat Hanh, Daniel Rechtschaffen, Susan Kaiser Greenland, Martha Beck, and The Conscious Leadership Group.

Living her teachings, Annmarie resides in Chicago with her husband, where they joyfully navigate life with their beautifully blended family of nine—a living testament to her work in cultivating harmony and conscious connection.

Resources:
Website: annmariechereso.me
Instagram: @annmariechereso
What’s Fueling Conflict in Your Relationship? Take her FREE quiz now and start your path to clarity and connection. https://annmariechereso.me/quiz-v1/

Episode 200: My shingles story and how stress triggered it

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 15 Sep 2025 02:00:00 -0400

I was shocked when I got shingles, but looking back, I shouldn’t have been. I had layers of stress buried deep, and I just kept going. It was a turning point for me in how I handle my stress today. Stress is one of the worst things for our health, and most of us could make some simple changes to handle it better. How are you approaching life and how are you handling your stress? Awareness is key. Take note this week, and make simple changes to approach life lighter. It is possible.

Episode 199: Parenting As Our Kids Fly With Jenni Spuler

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 08 Sep 2025 06:00:00 -0400

We can agree that there isn’t much that is easy about this stage, but there are many, many approaches that can make this a more wonderful stage than we could ever have imagined, and with a strong faith, and five kids, my friend Jenni Spuler has learned her share of encouragement from the bumps along the way.

Episode 198: To All My Moms of Littles Out there

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 01 Sep 2025 06:00:00 -0400

Parenting littles can bring about more unmet fear than we ever imagined. We create scenarios and stories that quite possibly will never come to light. The things that seem huge, really aren’t. When you feel it in your gut, you are more often than not, correct. Go with it. You are more prepared for this time than you ever knew.

Episode 197: Postpartum is not Just You

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 25 Aug 2025 06:00:00 -0400

Postpartum is experienced by more moms than you realize. From mild, to intense. Either way, let’s support moms, encourage moms, and give a whole bunch of grace. And moms, keep taking that best next step to take care of yourself through this. Get help. Give yourself grace. Go for a walk. Get some sunshine. And know that this will pass, and this is so common among moms.

Episode 196: Your Approach to Life

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Aug 2025 10:00:00 -0400

Stress is a huge factor in your health, and your stress is compounded by how you approach life, which is how you approach each day. Choose to approach your day with hope, gratitude, and a positive outlook on life, and watch your health, relationships, work, and life improve.

Episode 195: Your Health Starts at Home

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 27 Jul 2025 09:00:00 -0400

There are so many choices at home that affect your health. It all starts with you. Choose to own the health in your home. Good health is not just exercise, and eating well. It is the environment and atmosphere of our home. It is how our family feels when they are there. It should be a place to feel safe, and find peace, and rest from the crazy pace of the world.

Episode 194: Bring Health and Wellness to Your Office

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 20 Jul 2025 09:00:00 -0400

Your health is a combination of your choices, your home, and what you do at your office. You can’t go to the gym, eat well, and create a terrible culture with your team. It all goes together. Bring your healthy approach to life, to your office and team as well. There are many simple choices and shifts you can make in an office, and with your team, to have a healthier culture, less stress, and better energy.

Episode 193: Have the Courage to Walk a Different Path

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 13 Jul 2025 09:00:00 -0400

This world will keep you from all of your dreams if you let it. This week I want you to have the courage to say no, create the boundary, choose something hard and unpopular, and go do it. Choose your family first, live by your values, rest when needed, and have the courage to walk your own unique path.

Episode 192: Hope Comes from Struggle

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 06 Jul 2025 12:00:00 -0400

Have goals, but stay flexible and open in your path, and never stop believing in yourself. Don’t let this world make you question your goals, your path, or your belief in yourself. Hope is a choice, a way of thinking. Choose to be hopeful. This too shall pass.

Episode 191: Not Everyone Deserves to Hear Your Story

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Jun 2025 06:00:00 -0400

I am listening to the audio of Daring Greatly, by Brene’ Brown this summer. She talks about vulnerability and shame. Vulnerability does lead to connection, but it is important to know that not everyone is cheering you on, and not everyone deserves to hear your story. Pay attention and know that you get to choose.

Episode 190: How Your Words and Thoughts Shape the Course of Your Life

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 24 Jun 2025 06:00:00 -0400

our words and thoughts have an enormous amount of power over your life. They create the trajectory of where you go, how you feel about yourself, and affect your confidence and ability to take action. Pay attention and choose wisely.

Episode 189: Self-awareness is a Super Power

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 Jun 2025 06:00:00 -0400

Self-awareness is powerful. Get to know yourself this week, so you really can feel your best, and live your best life.

Download the FREE guide here: A Simple Guide to Living Well

Episode 188: What season are you in?

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 27 May 2025 06:00:00 -0400

We go through many, many seasons in life, and especially as parents. Awareness and giving yourself room for this can really change how you show up for yourself. And giving yourself grace. There are many choices to take care of your heart, soul, mind and health.
Know your season, and go in more on what is possible, and don’t beat yourself up over the other. Don’t overthink friendships, where your time is needed, and more. Live for today and where your feet are planted.
Your mission is where your feet are. Your obedience in this season matters.

Summary: Your mission is where you are planted right now. Your obedience in this season truly matters. Give yourself grace and choose wisely for you.

Download the FREE guide here: A Simple Guide to Living Well

Episode 187: Women who Rest with Julie Roebken

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 04 May 2025 10:00:00 -0400

Julie Roebken is a Certified Breathwork Facilitator, Embodiment Mentor and a devoted apprentice of Jesus. Julie founded mindfulhaus.com in 2018 and is dedicated to encouraging women to release chronic busyness and distraction, and craft unhurried, spacious lives. Julie is on a mission to help women in midlife fall back in love with their life, their faith and their purpose - through rest, rhythm and realignment. Julie's work is anchored in breathwork, nervous system regulation, neuroscience, embodiment practices and spirituality.

Resources:
Email: [julie@mindfulhaus.com](emailto: julie@mindfulhaus.com)
IG: @mindfulhaus
Website: mindfulhaus.com

Julie recently launched her self-paced e-course + community called UNHURRIED.

Episode 186: Life Can Be Good and Hard

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 27 Apr 2025 10:00:00 -0400

Many of us can relate to this, and you can not feel guilty for this. Life is hard, and life is good. Just because you are having a challenging season, or day, doesn’t mean you aren’t in love with your life. We all have many things coming at us, and to be honest…it is too much. Let us support each other, encourage each other, and give out a boat load of grace to ourselves and others.

Download the FREE guide here: A Simple Guide to Living Well

Episode 185: What Helps Consistency?

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 20 Apr 2025 10:30:00 -0400

It is hard to start, and it is hard to keep going. Simplify your choices. Lower your expectations. Start stacking those small, simple, good choices on top of each other, over and over again. Let’s talk about what those choices are, and how our mind, body and soul work together and help keep one another encouraged and accountable. They all matter, so start with the choices that are easiest for you. Download my FREE guide to help you get going.

Download the FREE guide here: A Simple Guide to Living Well

Episode 184: Start Here: A Simple Guide to Living Well

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 13 Apr 2025 10:00:00 -0400

In order to live healthier, we have to make it our lifestyle, and small, simple choices are the easiest to start and keep going. This guide gives you the keys, how to strengthen your foundation, defeat the enemy, protect your energy, and keep your eyes up in the hardest of seasons. Grab it today and start making any of the simple choices over and over again.

Download the FREE guide here: A Simple Guide to Living Well

Episode 183: Britt Brandon and Her Inspiring Journey of Strength and Recovery

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 17 Mar 2025 06:00:00 -0400

Britt Brandon is an inspiration and breath of fresh air. She is on a mission to reach as many women as possible who have gone through big challenges in their lives, and wants to help them recover and live the life that they were meant for.

Britt is a 40-year-old single mom of three residing in Apex, North Carolina. She is a survivor, proud woman in recovery, and powerhouse in the wellness industry! Once homeless and hopeless, she escaped an abusive marriage with nothing but her children and a determination to rebuild. Today, she stands as a beacon of resilience, using her journey to inspire and empower women to reclaim their health, happiness, and wholeness - especially those on the path of recovery. With 22 years in the wellness industry - dating back to the days of Bally's Total Fitness - Britt turned her psychology background into a mission to heal others, becoming a personal trainer, fitness nutrition specialist, DNA-based trainer, group fitness instructor, Pilates instructor, and Yoga I Instructor. Her expertise has guided over 10,000 clients worldwide, offering science-backed, sustainable strategies for
lasting transformation.

A prolific author, Britt has published 23 books on health, fitness, and nutrition, helping readers simplify wellness and create meaningful lifestyle changes. Her latest work, She Rises & Thrives: Loving Life in Recovery!, is a powerful guide designed to help hurting women heal and find joy beyond their struggles. As a proud woman in recovery, Britt is on a mission to help others rise above their circumstances and embrace the life they deserve. Through her books, coaching, and speaking, she continues to inspire women worldwide to step into strength, self-love, and lasting wellness - one empowered choice at a time. With an unwavering commitment to making a difference, Britt Brandon is more than just a wellness expert - she is a mentor, motivator, and advocate for women seeking transformation. Her work continues to touch lives, proving that with the right guidance, every woman has the power to rise and thrive!

Resources

Website
Britt's book, [The Only Pregnancy Book You'll Ever Need: An Expectant Mom's Guide to Everything](The Only Pregnancy Book You'll Ever Need: An Expectant Mom's Guide to Everything)
LinkedIn
Instagram
YouTube__

Episode 182: Love Where You Live

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 10 Mar 2025 06:00:00 -0400

It is possible to love where you live, and you should. If you don’t, you can absolutely move, but if that isn’t the plan, there are many other changes you can make to create a home environment that you and your family love to come home to.

Episode 181: Are You Looking Inward or Outward?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 03 Mar 2025 19:00:00 -0500

It is too easy to complain and blame someone else for a problem, challenge, or how you are feeling at any given moment. When you decide to look inward, and choose to see how you can better yourself, choose differently, or help someone else solve an issue, your life truly begins to change. Challenge and empower yourself this week to look inward, when your reaction many times wants you to look outward to find someone to blame.

Episode 180: Choose Again

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 24 Feb 2025 06:00:00 -0500

We always have the chance to choose again. We are all human. We all mess up. Let us give ourselves, and others, grace, move on, and make our next choice a better choice. You can choose again.

Episode 179: Daily Wins

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 17 Feb 2025 06:15:00 -0500

Every day you should strive for these 3 wins. This is a reminder that our health is composed of our mind, body, and spirit. Start to approach your choices every day for your whole self. It will make all the difference.

Episode 178: Change Your State

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 10 Feb 2025 06:00:00 -0500

It is possible to change how you are feeling right now, but you have to move, and redirect your focus. We really can control our mood and how we are feeling. There are two things that can help. Change your physiology, meaning stand up, walk outside, sit up straight, take a deep breath, or move in some other way. Second, change your focus. This is one of your powers. You “get” to control this.

Episode 177: What You Need Less Of

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Jan 2025 05:00:00 -0500

Yes, there are a lot of good choices we can make more of. But, let us also pay attention to what we need less of. There are many choices that can change your health, by just saying no and choosing less of what is stressing you out.

Let’s make 2025 the year of less drama, negativity, sugar, processed food, and more. You got this. Change your choices, change your life.

Episode 176: Stop Overcomplicating Your Health

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Jan 2025 05:00:00 -0500

We get overwhelmed by all of the options, social media posts, supplements and more. This year I want you to change your mindset and change your habits, one small choice at a time. More of the good stuff, and less of the bad. Little by little. Over and over again.

Challenge: Find one or two choices that you can focus on this week, to just be better than you were yesterday.

Resources: Prayer. Rest. Boundaries. Movement.

Episode 175: Clarity

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 13 Jan 2025 05:00:00 -0500

Pay attention this week to the distractions that are stealing your time and energy. They are keeping you from living your best life. I want you to slow down, pause, and back off from the craziness of life, so that you have time for quiet and the time to find some clarity for your next best choice.

Resources:

Bible
Daily Intentions Journal

Episode 174: Go be great

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Jan 2025 05:00:00 -0500

We each have a calling on our heart, and we will miss it, if we spend our energy and time being offended. Don’t let small things take your energy. Rise above, and move on, and go be great.

Challenge: Pay attention this week, and see what tries to steal your energy.

Resources: Prayer. Rest. Boundaries. Movement.

Your life is too short and you’re calling too great to be offended by something small. - Craig Groeschel

Episode 173: Pay Attention to What You Are Following

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Dec 2024 06:00:00 -0500

Pay attention and become aware of how things affect you. You get to choose what you follow and where you spend your time. Choose wisely. Unfollow things that don’t fill your heart with goodness, and find things and people that lift you up and direct you to God and goodness.

Resources: Bible, Journaling, Prayer

Above all else, guard your heart, for everything you do flows from it. Proverbs 4:23

Episode 172: Your Mind and Heart Connection

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 Dec 2024 07:00:00 -0500

Every thought you have directly affects your heart, and your heart is the wellspring of life. We have to protect it. Protect it with good thoughts, Bible verses, gratitude practice, and not spending our energy on negativity. We can change them with practice. Become aware this week of your thoughts.

Challenge: Pay attention to your mind this week and how it affects your heart.

Resources: Prayer. Rest. Boundaries. Movement.

Above all else, guard your heart, for it is the wellspring of life. Proverbs 4:23

Episode 171: Save Your Energy

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Nov 2024 06:00:00 -0500

Episode 170: Beauty Shamans Founder Shelly Marshall

kelley@ranaudo.com (Kelley Ranaudo) — Fri, 08 Nov 2024 12:00:00 -0500

Shelly Marshall is the founder of Beauty Shamans Skincare, and the Skin Within Studio. Her ultimate mission is to help elevate humanity; she believes that is made possible through individual growth and healing first. With over 15 years of experience as a nurse injector and esthetician, and her knowledge of skin biology and facial anatomy, Shelly has created a beauty brand like no other. Seaweed-based skincare, functional facial tools, and step by step skincare rituals combine to empower people to become their own beauty healer, inside and out.

Resources:
Beauty Shamans Website
Beauty Shamans on Instagram
Skin Within Studio

Episode 169: Tips for the Holiday Season

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 28 Oct 2024 06:00:00 -0400

Here are a few tips to help us not completely lose our good, healthy choices this season. We can enjoy the season, and still keep some of our routine intact. We just have to be intentional and aware as we move through the season. Let us enjoy the season, while we still take care of ourselves.

Challenge: Take a few minutes this week to be intentional and prepare for your health this holiday season.

Resources: Prayer

Episode 168: Next Steps

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 21 Oct 2024 06:00:00 -0400

Life will constantly give us problems. We grow when we problem solve, and not just react. It isn’t easy, but with practice, we get better. One step at a time. One week at a time. One day at a time. Don’t jump too far forward. That will stress and overwhelm you. Just take the next best step right now.

Challenge: You can be calm in the storm. Just think, next step.

Episode 167: Are You Exhausted?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 14 Oct 2024 06:00:00 -0400

Many of us are. We have too much coming at us every day.

Rest, breaks, relaxing, slowing down, are all ok. They are not lazy.

Not responding immediately. Not scrolling to see what is happening with everyone else is ok.
Saying no is ok.

It seems the world has made us think that whatever we have, we do, or we are is never enough.

I am here to tell you that you are already enough. Everything else is extra.

Episode 166: Reclaim Your JOY

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 07 Oct 2024 06:00:00 -0400

My experience has shown me over and over again.

Joy comes from the simple things.

Stop chasing the worldly distractions, and embrace what is right in front of you. God. The day. Your home. Your family. Yourself. The present. Nature. Outside. Being able to drive your kids somewhere. Being able to parent your kids through hard times. Navigating their ups and downs. You were given that role. It is a blessing.

If you don’t believe me…back off of social media. Say no to anything that doesn’t shout hell yeah this week. Smell the flowers. Sit in the sunshine. Walk through the grass. Take a deep breath. Call your mom. Or dad, if you can. Hug your family.

The only way to true JOY is through God and living in the present. Embracing what you have.

**Challenge: **Seek out JOY and simple God given blessings this week

Resources:

Bible
Daily Surrender Journal

Episode 165: What’s in Your Cup?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Sep 2024 06:00:00 -0400

An extremely relatable analogy was shared with me this week, and I think you can relate as well. How do you respond when life gets hard? What spills out of your heart and mouth? I received this in perfect timing, as I was feeling that deep mom exhaustion. I was frustrated with most of what got in my way. I realized after reading the analogy, that I was not filling my cup with the best choices. I was off track, and I needed to get back on immediately.

Challenge: Start filling your cup and taking care of yourself right now.

Resources: Journals

Episode 164: Life Changing Health Choices

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Sep 2024 06:00:00 -0400

This is not to minimize fitness and exercise, because they will always be such important health choices. But these simple shifts to your life can make all the difference.

Prayer, nature, guilt, grace, sleep and letting go of other people’s opinions are a few to start. Please listen in and bring more peace and calm into your life today.

Challenge: Pick one of these choices to start this week.

Resources: Journals

Episode 163: Infrared Saunas and Magnesium Float Therapy with Stacey Millhorn

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 Sep 2024 06:00:00 -0400

After spending nearly 27 years in the pharmaceutical industry learning about traditional medicine, Stacey Millhorn faced her own battle with chronic pain, including migraines and muscle/joint pain. Despite being prescribed various medications and undergoing physical therapy, she struggled with side effects and sought alternatives.

Her search led her to Pilates, but it was discovering infrared sauna and float therapy at [Pure Sweat + Float Studio](www.puresweatstudios.com) in Nashville that truly transformed her health. Regular sessions helped ease her pain, improve her sleep, and boost her mood. After moving to Utah and unable to find a similar experience, Stacey seized the opportunity to bring the Pure Sweat Studios franchise to Utah. The first location opened in Park City in May 2023, followed by South Jordan in November 2023.

Resources:
Parck City Pure Sweat Studios: @puresweatparkcity
South Jordan Pure Sweat Studios: @puresweatsouthjordan
Webiste: www.puresweatstudios.com

Episode 162: You Are Worth It

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 Sep 2024 14:00:00 -0400

Let us stop seeing exhaustion, skipping lunch, no breaks, never getting outside, working late hours, working weekends, etc as status symbols.

It is time you stand up and know that you are worth taking care of yourself and your family.

Let’s not let this continue with the next generation.

Make rest, exercise, and time in nature the new status symbol.

**Takeaway: **You are worth it, so take time to take care of yourself and your health.

Challenge: Make one good change this week.

Resources:
Daily Intentions Journal
Daily Surrender Journal
Daily Motivation Plan

Episode 161: What We Can Control

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 26 Aug 2024 06:00:00 -0400

We spend way too much time in worry, over thinking, drama, and more. Pay attention to what you can control and what you can’t. Stop spending time on what you can’t control.

Takeaway: Stop spending time on things that are out of your control and not productive.

Challenge: Practice letting go, moving on, and just letting some things be.

Resources:
Daily Intentions Journal
Daily Surrender Journal
Daily Motivation Plan

Episode 160: Don’t Let the World Rush You

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 19 Aug 2024 06:00:00 -0400

The world will constantly rush you, pressure you, and pull you from God and calm in your life and day. You have to choose to step away from the crazy and create some space in your day. This will help bring you closer to God, bring calm in your heart, and add peace to your day. We will always have challenges and hard days, but when we have God, we can still be calm in our heart and know that we will be ok.

Takeaway: Regardless of what is going on in your life, you can have calm in your heart.

Challenge: Be intentional this week about creating space in your day so that you can have more peace in your heart.

Quote: But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint. - Isaiah 40:31

Resources:
Daily Intentions Journal
Daily Surrender Journal
Daily Motivation Plan

Episode 159: Truth and Authenticity

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Aug 2024 22:00:00 -0400

One of the best gifts you can give yourself is to be true to yourself and your values. Living authentically and being honest with yourself is your path to freedom.

Takeaway: In what area of your life are you not being true to yourself?

Challenge: Pay attention this week to where you aren’t being true.

Resources: Your Bible and your heart.

Episode 158: Mind Your Body

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 05 Aug 2024 06:00:00 -0400

Let us take ownership of our mind. When negative self talk tries to derail us, what can we do to redirect it? It truly is up to us.

Takeaway: When you have negative thoughts, it is up to you to begin choosing differently.

Challenge: Make the hard choice this week over and over to choose positive thoughts.

Resources:
Daily Intentions Journal
Daily Surrender Journal
Daily Motivation Plan

Episode 157: Decluttering Tips with Marni Jameson to Let Go and Transform Your Home

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 Jul 2024 06:00:00 -0400

Such a great conversation with Marni Jameson. We talk about decluttering, cleaning out your parent’s house, and why you should let the extra stuff go.

Marni Jameson is America's most beloved home and lifestyle columnist. Besides writing a weekly nationally syndicated column on all things home, Marni is the author of seven bestselling books of all things home. That's the territory Marni Jameson takes you through in her books, columns, and talks. Whether you want to downsize, decorate, declutter or dream, Marni has been there and will take you there, too, by the hand.

"At Home with Marni Jameson," Marni’s popular syndicated column, appears weekly in more than 20 papers nationwide, reaching three million readers with her trademark humor and advice. A long-time reporter for Tribune Media, including the Los Angeles Times and Orlando Sentinel, she has also written for such top-tier media as Woman’s Day, Family Circle, Sunset and Fit Pregnancy. A frequent speaker, Marni has appeared on numerous TV and radio programs, including NBC Nightly News, Fox & Friends and Martha Stewart Living.

Marni graduated with distinction from the University of Kansas with her bachelor's degree in journalism, and received her master’s degree in writing from Vermont College. She taught writing at UCLA for nine years and has provided writing workshops to public relations agencies nationwide.

The mother of a blended family of five grown children, Marni lives in Winter Park, Florida, with her husband, DC, and their two unruly dogs. There she runs a national health-care nonprofit and tries to create a beautiful home.

Takeaway: Letting go of stuff can be hard, but the rewards are huge.

Challenge: Challenge yourself to clean out at least one space this week.

Resources: [www.marnijameson.com](www.marnijameson.com)

Episode 156: One Thing That Will Change Your Life

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Jul 2024 13:00:00 -0400

Your life isn’t going to change until you choose to own your life. You have to take personal responsibility for your own life. Your next choice is yours.

Takeaway: How can you take ownership of something in your life this week that you have been putting off?

Challenge: Take ownership of one choice in your life this week.

Resources:
Daily Intentions Journal
Daily Surrender Journal
Daily Motivation Plan

Episode 155: Be Still

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 15 Jul 2024 06:30:00 -0400

I learned years ago that more than anything I needed more stillness, space, and to slow down. There are many ways to add stillness into your life. One choice at a time. We need this more than anything if we really want to be closer in our relationship with God.

Takeaway: It is more than ok to slow down, say no, and choose to pause and be still.

Challenge: Choose one way that you can be more still this week.

*Resources: *

Episode 154: Misguided

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 09 Jul 2024 21:30:00 -0400

There really are too many options out there. Be sure you are doing the simple things for the foundation of your health before you start adding all the hype. I am not saying it doesn’t work, but don’t forget how important the basic choices still are.

Takeaway: What basic choice could you improve upon for your health?

Challenge: Work on the basics this week.

*Resources: *

Episode 153: Focus on the message within you

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 02 Jul 2024 06:00:00 -0400

When we focus on the message, and not ourselves, it is a whole different ball game. The message drives you, inspires you, and empowers you. When we make it about us…fear, insecurity, and doubt creep in. Listen to your heart and soul, and bring your message to the world. We need to hear it.

Takeaway: If you have a message to share, share it. You are the vessel to bring your message to the world, and we need to hear it.

Challenge: Challenge yourself this week to slow down and listen to what your heart and soul is trying to tell you to share.

Episode 152: It’s not a lack of time

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 25 Jun 2024 06:00:00 -0400

It is too easy to fall into the worldly trap of distractions, that keep us from all that can be good in our life. This week I want you to pay attention and get really honest with yourself about where you are spending your time. I empower you to own your time and choose to spend it where it matters most to you.

Takeaway: Get honest and pay attention to where your time is going this week.

**Challenge: **Find one distraction to eliminate or minimize this week.

Episode 151: Could it be humility?

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 18 Jun 2024 06:00:00 -0400

It is time to get honest and let go of stubbornness, excuses, blaming, and having an answer for everything. Let us open our minds, drop our walls, and be open to what is possible to help our relationships, health, and journey.

**Takeaway: **What are you struggling with that maybe humbling yourself might help?

Challenge: Work on humility in at least one area of your life.

Episode 150: Their story is not your story

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 03 Jun 2024 18:00:00 -0400

Know your story and what matters to you. Don’t get distracted by other people’s stories and their opinion of your story. Walk your own path and make choices to help you feel confident in your own story.

Takeaway: Get honest with yourself this week about where you might be distracted by other people's stories.

Challenge: Pay attention to where you are getting distracting, and challenge yourself to live your own story.

Episode 149: Busy Life? How to Keep Order and Balance

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 May 2024 06:00:00 -0400

Start each day with what matters most. Be intentional about filling your time and energy with what is most important in your life. Put these things at the top of your list each day before the world distracts you from them.

Takeaway: Fill your bucket with the good stuff first.

*Challenge: * Make a list of what matters most to you this week, and be sure that that is where your time goes first.

Episode 148: How to Grow In the Valley

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 May 2024 06:00:00 -0400

There are many celebrations this time of year for awards, accomplishments and more. There are also many kids who have had hard seasons, hard years, and have not had the year or season they expected. They are in the valley. So much growth can happen in the valley if we allow it. Is someone you know in the valley right now? Let us notice them, celebrate them, and encourage them. It takes a lot to show up every day when life is hard. Tell them you see that.

**Takeaway: **Pay attention to who is in a hard season this week.

Challenge: Whoever is in the valley, take notice of them, and let them know that you see them showing up each day, and you celebrate their strength and resilience to get through their hard season. Remind them to stay close to God, and that it will pass.

Episode 147: Soul Care

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 Apr 2024 10:00:00 -0400

What are you doing to take care of your soul? There are many ways to nurture your soul and get closer to God. We are all different in what ignites and stirs our soul. There are many choices each day that bring me closer to God and I truly feel a stirring in my soul. It is apparent in how I react, when I skip these choices when life gets hectic. Listen in and think about what you are doing each day to stir your affection for God and how you are caring for your soul. The health of our soul is so important, and sometimes neglected if we don’t know how to care for it.

Episode 146: Slowing down, Hearing God, and more with Somer Phoebus

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Apr 2024 06:00:00 -0400

Somer is deeply committed to empowering women to embrace their God-given gifts and callings with confidence. As the co-founder of She Works His Way, a nonprofit discipleship community for working women, she has coauthored She Works His Way: A Practical Guide for Doing What Matters Most in a Get Things Done World alongside her best friend and ministry partner, Michelle Myers. Additionally, Somer is the creator of the 3 Step Planner, a tool designed to keep the multi-passionate person productive and focused on what matters most. Residing in Annapolis, MD, she and her husband Kent, a pastor at South Shore Church, have two wonderful daughters and just recently welcomed two amazing sons-in-law.

Get more content from Somer:

Website: sheworkshisway.com
Email: [somer@sheworkshisway.com](email:somer@sheworkshisway.com)
Instagram: @somerphoebus @sheworkshisway
Podcast: She Works His Way Podcast
Exclusive Content: Patreon Community

Episode 145: Creating a Healthy Atmosphere in Our Home

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 14 Apr 2024 06:00:00 -0400

With different seasons, comes many changes inside our home. When we pause and slow down, we can keep a peaceful and relaxed atmosphere inside our home, so that everyone connects better and wants to be home. We have to first actually spend time at home, slow down, and let go of the pressures to always be doing something.

Challenge: What are some changes you can make in your home this week?

Episode 144: Letting go and holding on

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 08 Apr 2024 06:00:00 -0400

Parenting is different in all stages, but as our kids become teens, they are closer to being an adult. I am not an expert, but doing our best to let go, while also being there for them and guiding them makes all the difference in our relationship with them. We have to pay attention as to where we should be releasing our grip and just guiding, trusting, and supporting. Let us be the ones that always believe in our kids, let them spread their wings, and keep speaking life into them.

Takeaway: There are times in life where we have to learn to let go, while still holding on.

Challenge: See what you are trying to control right now, and how you can start letting go and trusting God.

Episode 143: Your Morning Routine Depends on Your Season

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 01 Apr 2024 06:00:00 -0400

How we start our day matters. Every season is different. Give yourself grace and take time to find what is best for you right now. Cater your time and choices to you and where you are now. Remember there are many things that are good for us that we can do anytime and anywhere, and even with our baby or toddler in tow.

**Takeaway: **Give your grace and most importantly know that your morning is yours. Don’t compare it to where anyone else is right now.

**Challenge: **See how you add in what is important to you, even if it isn’t first thing in the morning.

Episode 142: Getting back up

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 25 Mar 2024 06:00:00 -0400

Did you get distracted or knocked off of what you were chasing this year? I want you to pay attention and if you have been derailed from your goal or what you were trying to do this year, get back up and start again. Do not let the enemy derail you from choosing a better life. The Lord will fight for us. We just have to keep showing up.

**Takeaway: **Getting back up is an absolute game changer for all that we want in life.

**Challenge: **Get back up this week and choose what you wanted this year. Just start again.

Episode 141: Interview with Melissa Gray, Balancing Law, Motherhood, and Entrepreneurship

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Mar 2024 06:00:00 -0400

Melissa H. Gray is a dedicated attorney with a passion for empowering business owners to build and protect their ventures on a solid legal foundation. With a wealth of experience in business formations, contracts, trademarks, and other intellectual property matters, Melissa provides her clients with the tools they need to succeed in today's competitive landscape.

Understanding that a strong legal framework is the cornerstone of any thriving business, Melissa works closely with her clients to ensure that every legal aspect of their operations is meticulously crafted and aligned with their business goals. From the inception of a business idea to the intricate details of contract negotiations and the complexities of intellectual property law, Melissa is there to guide her clients through each step.

Melissa's expertise extends to the personal side of business ownership as well. Recognizing that personal and business affairs are often intertwined, she assists clients in estate planning to ensure that their personal assets are protected and their legacy preserved. Her comprehensive approach addresses both immediate business needs and long-term planning, providing peace of mind for entrepreneurs and their families.

Melissa's commitment to her clients is matched by her dedication to personal service. She believes that every business owner deserves a legal partner who is not only seasoned in the field but also genuinely invested in their success. Whether navigating the startup phase, scaling a business, or planning for the future, Melissa's clients can count on her to deliver legal services with clarity, integrity, and a focus on results.

For business owners seeking a legal ally to help lay the groundwork for success, Melissa H. Gray offers the expertise, dedication, and personalized attention necessary to make their vision a reality.

Melissa H. Gray, Esq.
Founder and Managing Attorney at The Law Spot

Email: [melissa@thelawspot.com](emailto:melissa@thelawspot.com)
Office: 267-529-7768
Website: TheLawSpot.com
Instagram: TheLawSpot_

**Challenge: **What are you putting off that you need to do? Estate planning, protecting your creations, or even starting your own business? Take one step this week.

Episode 140: The Waiting without the worry

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 11 Mar 2024 07:00:00 -0400

We are all waiting for something, whether we are in a really hard season, or have something uncertain going on in our lives. How are you responding in the waiting? Are you filled with worry, or are you choosing to trust God and get closer to God during this hard, uncertain season? I want you to think about it. Are you showing up for what matters? These are important thoughts in order for us to get through this hard season and become better through it. What happens during the waiting is possibly more important than what we are waiting for.

Challenge: Choose to show up for what matters in the waiting this week.

Resource: The Hard Good, by Lisa Whittle

Quote: I said in the podcast that Toby Mac said this, but he actually posted it, which is where I saw it.

"What God does in us as we wait is often much more important than what we are waiting for." - Rich Villodas

Episode 139: I Want God Most

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 Mar 2024 06:00:00 -0500

Lisa Whittle has a powerful way with words. I LOVED this book and you have to get it. I want to tell you why her message of wanting God most will change the way you live. No more people pleasing, overexplaining, or half-chasing your dreams.

Challenge: Let’s not just say we want God most…let us live this way.

Episode 138: Embrace Life's Challenges and Discover Joy Along the Way!

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 26 Feb 2024 06:00:00 -0500

Quick encouragement to remind us that life can be hard, and you can find good, at the same time. I want you to let your guard down, soften up, and allow the joy and light to come through the cracks, little by little.

Challenge: Pay attention and find the joy this week, and let it in.

Episode 137: Interview with Rachel Swanson

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 19 Feb 2024 06:00:00 -0500

Rachel Swanson is a best-selling Christian author turned real estate investor beginning in 2021, acquiring 20 doors in her first year. She traded her stressful 80+ hour per week author and online coaching business for a more flexible PART-time real estate investing business, gaining time and financial freedom, tripling her income in less than 12 months, all while balancing her marriage and motherhood with "wannabe triplets". Her goal is to help others see the value of real estate investing as a solid foundation for future wealth building and true time freedom for bigger impact.

Follow her on Instagram @rachelcswanson for more insights!

Episode 136: Drop your sword

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Feb 2024 06:00:00 -0500

Mel Robbins talked about this recently in this video, and boy did it hit home. Let’s stop being bothered, mad, and upset at every bit of resistance these days. In order to feel more happiness, joy, and peace, we have to drop our sword when life pushes back, and allow the joy, and light, to come in.

**Challenge: **Drop the sword this week.

Episode 135: Bouncing back

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 05 Feb 2024 06:00:00 -0500

When life throws the hard stuff at us, we can’t give up or stay down too long. We have to lean into God during the hardest of times, give unlimited grace out, and stop digging when we are down.

**Challenge: **Don’t stay down too long. When you hit a bump this week, give yourself and others grace, do what you can, and do your best to let go and move on.

Episode 134: Interview with Ali Flynn from Hang in there, Mama

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 Jan 2024 06:00:00 -0500

Ali Flynn, the creator of Hang in There, Mama and certified English and Special Education teacher is excited to share with you the joys and hardships of raising teens with an open heart, honesty, and some tears. She is a mom to four daughters who offers daily encouragement and support to moms while keeping it real and letting them know they are not alone on their motherhood journey.

Ali has been featured in numerous publications including Grown and Flown, Raising Teens Today, Her View From Home, and many others. She is also the co-host of Real Talk for Moms Raising Teens and Young Adults and has been a guest on a variety of podcasts revolving around motherhood and raising teens.

* Hange in There, Mama on Instagram

Hange in There, Mama Facebook Page
Hange in There, Mama - Reconnect with Your Teen and Yourself Event
[Hange in There, Mama website](www.hangintheremama.com)

Episode 133: Is there a secret?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Jan 2024 06:00:00 -0500

Maybe, maybe not, but I definitely feel that I have my own secret weapons that are my keys to a better life. I make these 6 simple choices every day and I can honestly say it has changed my life, my relationships, and my confidence in myself and my choices.

Challenge: What small habit or choice could you add or change this week?

Quote: Change your habits, change your life.

Episode 132: Approval

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 15 Jan 2024 06:00:00 -0500

It is easy, and natural, to seek approval from this world. Let us make sure our priorities have us seeking approval from the right people in our life.

Challenge: Pay attention to your priorities this week and where you are seeking approval from.

**Quote: **Her children arise and call her blessed; her husband also, and he praises her: “Many women do noble things, but you surpass them all.” Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised. Proverbs 31:28-30

Episode 130: At some point, you gotta choose

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 26 Dec 2023 06:00:00 -0500

So many of us continue to live with choices that aren’t giving us the life we want. We continue to complain and blame others. We spend time on things that are wasteful, that suck our energy, or just help us continue the negative cycle.

When will you choose something else? You own the power to choose.

Challenge: Repeat the mantra, "I get to choose" over and over. And, make a choice this week that you have been wanting to do, but you have been avoiding.

*Quote: * "You have the life you are willing to put up with." - Gary John Bishop

Episode 129: Caught not taught

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Dec 2023 06:00:00 -0500

Are you just preaching and lecturing your kid, but not actually living your life that way? Get honest with yourself. We need to become aware, and grow as a person as well. Our kids need to see us learn from mistakes, make better choices, and own it when we are wrong. If you really want to influence your kids, pay attention to what you are giving them an example of.

Challenge: Be the example you want your kids to be.

Resource: Grow up: Becoming the parent your kids deserve.

Episode 128: It’s a test

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 11 Dec 2023 06:00:00 -0500

I do believe that every challenge, mishap, mistake, or resistance that we experience, its a test for us. We decide if we are going to grow and learn, or if we are going to react with negativity. Will you adapt, shift, solve the problem, and keep going? Or will you complain, blame, and remain in the circle of self-doubt, and wanting to give up?

This is the point where life can completely begin to change, if you decide to grow, pivot, and learn from what is going on.

Challenge: Pay attention to your challenges this week. How are you responding?

Quote: "Every excuse buys you another moment in your lifelong commitment to the victim club." - Gary John Bishop

Episode 127: Interview with Angela Chapman founder of Age on Purpose

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 Dec 2023 12:00:00 -0500

Angela Chapman, founder of Age On Purpose, is a Functional Diagnostic Nutrition Practitioner and a ReCODE 2.0-certified practitioner dedicated to helping others with the prevention, reversal or better management of Mild Cognitive Impairment and early Alzheimer's disease. Genetically at risk for Alzheimer’s herself, Angela opened her Direct Access community in 2020 to provide the education, peer support, Q/A and access to lab testing needed to successfully implement a proven protocol.

Angela opens our minds to how our everyday choices can impact our brain, and that a holistic approach is actually finding the root cause of our symptoms, and improving them, rather than masking them. You can’t miss this.

Resource:

Angela’s website: Age on Purpose

Episode 126: Interview with Suzi Swope, Gurl Gone Green

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Nov 2023 06:00:00 -0500

Suzi is the green blogger behind the blog Gurl Gone Green. She's a wife and mom to three girls and one boy. After eating healthy for several years, she realized eating real food was only a small part of the healthy living equation. As a hairstylist and esthetician, she became aware of all the harmful chemicals she was constantly being exposed to. She went on a journey to transform her conventional products over to clean products. This led her to start sharing with others what she had learned. Fast forward 10 years later, and her mission to help others live out a clean lifestyle has only grown!

Here are some great resources and freebies that Suzi shared with us during the interview:

All the Freebies:

Upcoming Giveaways:

12 Days of Holiday Giveaways

Blog Posts:

Resource:

Suzi's website: Gurl Gone Green

Episode 125: Break the Cycle

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Nov 2023 06:00:00 -0500

When we get in the vicious cycle of letting unhealthy thoughts and feelings control our lives and our choices, we have to break the cycle and choose differently. This is possible. Let us choose this week to be bold and believe in ourselves and know that we are capable of anything.

Challenge: Pay attention to your thoughts and feelings this week and break the cycle if needed.

Quote: "Recall that thoughts lead to feelings, feelings lead to actions, and actions lead to results. Everything begins with your thoughts—which are produced by your mind." -T. Harv Eker

Resource: Break the Cycle

Episode 124: Grace

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 13 Nov 2023 06:00:00 -0500

Grace is the most underused superpower we can have. Grace gives us permission to move on. The ability to let go, forgive yourself, and move on quickly seems to be one of the most underused super powers. I can do all the things, but if I can't give myself grace when I mess up, I won't be able to bounce back and start again. I won't be able to get back up, when I fall down. I won't be able to laugh at myself when I make mistakes.

**Challenge: **This week work on your grace muscle, for you and others. We need grace for the rest of our lives. Give yourself and others more grace this week.

**Quote: **One of the best game changing habits you can develop is getting back up when life gets you down, and for that you need the superpower of GRACE.

Resource: The Daily Surrender Journal

Episode 123: The Middle Zone

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Nov 2023 06:00:00 -0500

You are more likely to stick to something that is not extreme. Anything extreme isn’t a sustainable lifestyle. We want a more enjoyable lifestyle, and it is possible with healthy, balanced choices. This is also a perspective, and a mindset. Let us find the goldilocks zone, as Jillian Michaels says.

Challenge: What are you getting too much of and not enough of? Figure out where you could adjust and get a better balance.

Resource: The 6 Keys, by Jillian Michaels

Episode 122: Mindset Shifts

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Oct 2023 06:00:00 -0400

Let us become aware this week and work to shift our mindset little by little to a more positive, hopeful, abundant, and grateful mindset.

Challenge: Become aware of your mindset this week and make small shifts to make it more positive.

Quote: “You can’t feel stressed and blessed at the same time.” Jon Gordon

Episode 121: We don’t fail

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Oct 2023 06:00:00 -0400

Don’t give up. Get rest, pause, and take a step back. Then start again. When something is so important to your soul, you will feel much resistance as you pursue it. Take a new perspective. Try something new. Step back and pause. Then…start again. Take action.

**Challenge: **Whatever you have given up on, or have thought about giving up on, I want you to step back, pause, rest and then, start again. Do not give up.

*Quote: *“The more important an activity is to your soul’s evolution, the more resistance you will feel.” Steven Pressfield

**Resource: **The War of Art, by Steven Pressfield

Episode 120: Start with what is easy

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 Oct 2023 06:00:00 -0400

Taking care of our health is overwhelming. Too many options, opinions, fads, diets, gadgets, and advice from everyone. This can leave us stuck, and not doing anything to improve our health. Just start. Start with what seems easy and possible. Take the walk. Drink more water. Get up earlier. Pick the one thing that you think you can accomplish and start.

Challenge: Start one new habit this week. Whatever seems easiest.

*Quote: * "Some people spend their entire lives waiting for the right moment to make an improvement.” James Clear

Resource: Atomic Habit, by James Clear

Episode 119: Interview with Dr Michelle Young

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 11 Sep 2023 06:00:00 -0400

Dr. Michelle Young is a licensed Naturopathic Doctor and owner of Young Medicine. She is a rising leader in natural pediatric healthcare dedicated to educating, empowering, and building the foundations of health for children, thereby leading to thriving adults.

Young Medicine offers one-on-one care, a group program called Healthy Families Collective, and online educational courses. The courses focus on using homeopathy safely and effectively with children, optimizing gut health, supporting detoxification, and using natural remedies for acute coughs and colds.

We discuss the foundations of health, cod liver oil, detoxifying our homes, the many services she provides in person and online, and a whole lot more.

Resource: https://www.youngmedicine.com/

Episode 118: Humility and Authenticity

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 14 Aug 2023 06:00:00 -0400

This is a deeper dive into our daily choices and how we can be more humble and authentic in our way. Humility isn’t just not bragging or boasting. It is so much more. Let us begin by remembering that His ways are better than our ways.

Challenge: Pay attention to how you interact with those you love this week. Are you truly listening? Pausing? Being patient? Or taking over and reacting?

He must become greater; I must become less. John 3:30

Episode 117: What are you chasing?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 07 Aug 2023 06:00:00 -0400

There are many obvious distractions that we could be spending our time and energy on, but there are also some sneaky ways the devil gets into our days, our mind, and our relationships. Let us pay attention and make sure we are spending our time and energy on the right things. Get quiet and get back to your values that matter to you and your family.

Challenge: Have a purpose each day of where you time and energy is going.

When we insist on chasing other things, God lets us have our way. ~Lisa Bevere

Episode 116: What is the alternative?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 31 Jul 2023 06:00:00 -0400

Let us choose to see the good, have a positive outlook, and change the norm.

**Challenge: **Pay attention to where your heart is this week.

Episode 115: Interview with Jennifer Pressimone

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 24 Jul 2023 06:00:00 -0400

This episode is an interview with Jennifer Pressimone. This conversation is filled with a wealth of information. We discuss the role of our gut, circadian rhythms and patterns, and how it can affect our mind, anxiety, depression, sleep, stress levels and more. Her story and knowledge will blow you away. I learned so much during this conversation and you will too.

She is a Certified Clinical Aromatherapy & Herbal Educator at JennScents Aromaversity, author, product formulator & owner at JennScents, Inc. She empowers health & wellness professionals with clinical aromatherapy certifications and specialty training courses. JennScents Aromaversity is a NAHA Level 1, 2 & 3 & NCBTMB approved school. Jennifer holds a B.A. in Psychology from the University of Central Florida, numerous natural health certifications, and is a Diploma in Spiritual Phyto-Essencing for deep emotional healing. She serves as the current Vice President and Central Florida Regional Director for the National Association of Holistic Aromatherapy (NAHA.org). Jennifer has a passion for empowering others with knowledge, inspiration & encouragement to foster mind, body, spirit & soul balance. Inspired by her own health journey, she has dedicated the past 2-decades to exploring, expanding & evolving aromatherapy practices for mental & emotional health. Her passion and heart shines through in her teaching and mentoring with the next generation of aromatic colleagues.

Check out Jennifer’s websites for oil blends, education, and more:
JennScents Aromatherapy
JennScents Aromaversity

Challenge: Open your mind to alternatives this week. What is going on in your life that you feel helpless? Too many times we hear that “this” is the only thing that works, or that maybe we have tried it “all”. It is time to keep looking for answers. There is always another option to try.

Episode 114: Take a step back

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 17 Jul 2023 06:00:00 -0400

In today’s society, we seem to keep going, keep pushing, keep rushing, and what really matters to us can easily pass us by. This conversation is permission to slow down, and embrace what is right in front of you, what really matters, and learn to let so many things go.

Challenge: Take extra time to pause and sit in silence this week.

Resource: Daily Surrender Journal

Episode 113: Keeping God close in our daily lives: Interview with Freyda Smith

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Jun 2023 06:00:00 -0400

This is an encouraging conversation about prayer, keeping God close in our day to day life, our teen’s faith, and more. It was so good to sit down with Freyda Smith, who is a friend and fellow mom that always encourages and steers me straight to God.

She lives in Winter Garden, FL with her husband of 20 years, and their three children 18,16, and 11. She is a licensed Realtor, and has been practicing for 18 years. When she isn’t running the children to and from school, you can find her on a ball field cheering her kids’ baseball, or softball teams. Her children attend a local Christian school and she stays active there as well as leading Moms In Prayer. She thrives on having God at the center of everything she does, so she feels balanced and finds great peace attending church, finding a safe place with her Bible study group of 11 years, and committing to show up with her workout group of 7 years.

From Freyda, “God called me to Moms In Prayer. No doubt about it. I was searching for something to encourage other moms at school. I have an amazing group of moms I’ve been doing bible study with for 8 years and I met other moms that I knew could really benefit from that same type of community fellowship. I shared this with a school/baseball mom/friend who had just recently moved to Maitland and her kids were now enrolled at Orangewood Christian. She invited me to attend their MIP meeting and that summer I spoke with our elementary school principal and by the fall we had the green light to begin meeting at First Baptist Church in Winter Garden’s basement. So many women hungry for fellowship came and they all had the same goal, to trade in their fear and anxiety about their children for the freedom that comes from prayers covered by the blood of Jesus. I came to have a personal relationship with Jesus at about the age of 9. My family moved to Florida from Puerto Rico and our neighbors at the time invited us to church. This small act set ablaze in my heart a fire for God and it spread to my entire nuclear family. We’ve all been Christ followers since then and I pray to ensure that legacy of Christ-followers for generations to come.”

Challenge: Use one of Freyda’s tips this week to spend more time this week with God.

*Books we talked about: *
Out of My Mind, by Sharon M. Draper
Quiet, by Susan Cain
The Truth About Us, by Brant Hansen

Episode 112: Are you living boldly?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 05 Jun 2023 06:00:00 -0400

Let’s not shy away from being bold in all of our roles as parents, christians, prayer warriors, and neighbors. Let us share God’s love. Parent our kids to be really good humans. Help our neighbors in need. Love fiercely. Whatever it is you are going out to do this week, live boldly and live like it matters.

Challenge: Live boldly in the small areas as well as the big areas of your life this week.

Episode 111: Our Purpose

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 May 2023 06:00:00 -0400

Yes, we could have a big purpose in life, but I also believe each day, and season, we could have a different purpose, or even multiple purposes. Let us slow down enough to hear God’s whispers and where we are needed today, and let us be open to hearing where we can make a difference in today.

Challenge: Be open to what your purpose just this week might be.

Episode 110: Peace amidst the chaos

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 01 May 2023 06:00:00 -0400

It is too easy to ride the wave of stress, anxiousness, and aggravation. It is too easy to overreact, rather than stay calm. Once we become intentional about our situations, our reactions, and letting go of the need to control the situation, we can find more peace. Let’s start paying attention this week to what is trying to get us frustrated and stressed. Choose not to participate.

Challenge: This week pay attention to what tries to steal your peace. Be prepared with ways to stay calm.

Episode 109: Pain and Suffering

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 24 Apr 2023 06:00:00 -0400

We will experience a lot of pain in our life, and suffering as well. But many times, continuing to suffer is a choice. We have to choose to get out of it. So many of us choose to stay comfortable with whatever is holding us back, making us moody, or unhealthy. Let us become aware of where we make a different choice, deepen our relationship with God, trust Him and make better choices moving forward.

**Challenge: **What is something that you are choosing to suffer in?

Resource: Ed Mylett podcast: How to Attain TOTAL Freedom

Episode 108: Values

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 26 Mar 2023 06:00:00 -0400

Decisions become clearer and easier when we base them on what matters most to us. Take time to pause, and think about your values, before all of your choices. Let Your Choices Bring You Closer to God. I find that my best choices, the choices that lead me, and my family, closer to God, closer to each other, and to our best selves, are quite often inconvenient, unpopular, hard and sometimes feel lonely in the short-term. I usually know in my heart that it is the best choice. Once we get through the challenge and all the feelings, there is a sense of peace eventually, that we made the right choice. The choices that are best for our future, are usually the most challenging to make right now, but will bring us the reward we are craving, and a true feeling of content later.

Episode 107: Boundaries are for yourself

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Mar 2023 06:00:00 -0400

Boundaries are healthy and good, not for others, but for ourselves, to help us use our time and energy on what matters most. Start, little by little, protecting your time and energy. Give yourself permission and grace along the way. Open your time up to what matters most to you.

Challenge: Work on at least one boundary this week to give yourself more time.

Podcast: Ed Mylett Podcast with Tim Tebow
YouTube: Ed Mylett Podcast with Tim Tebow

Episode 106: Let’s not fake it til we make it

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Mar 2023 06:00:00 -0500

Let us get honest with ourselves and decide if we are truly feeling joy and happiness, and if it is easy, or hard, to be kind. If we are struggling, let us do the hard things and work on ourselves so that we can truly feel joy, love, and kindness.

Episode 105: Who do you want to be today?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Feb 2023 06:00:00 -0500

You get to choose who you are every morning. Do you look for whats good in your day today, or are you going to find all that is wrong and complain? This is a choice that we should remind ourselves every single day before we start the day. When we are intentional, we can choose to be the person that looks for the good and shares it.

Episode 104: You Matter

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Feb 2023 06:00:00 -0500

We don’t always have someone that reminds us of this. I want to remind you, and let you know that you matter always, no matter what, to God.

Episode 103: Awareness

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 13 Feb 2023 06:00:00 -0500

When we let go of our ego, become more open, and truly listen, our perspective, and our life can truly change.

Episode 102: Things we should be saying NO to

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Jan 2023 06:00:00 -0500

It is easy as the new year wears off, and we get back into life, to get too comfortable with those things we want to say no to. Let’s get back into paying attention and breaking these patterns.

Episode 101: Self-sabotage

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Jan 2023 06:00:00 -0500

We are a few weeks into the new year, and this is when resolutions and new habits start getting derailed by life, distractions, and many times we start sabotaging ourselves. It is time to break the pattern and take back ownership of our habits and goals.

Episode 100: Choose to LIVE WELL

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Jan 2023 06:00:00 -0500

Let us choose good every day and decide what we want more of this year, and what we want less of.

Quote:
Instructions for Living a Life:
Pay Attention.
Be Astonished.
Tell About It.
-Mary Oliver

Episode 131: Permission

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 01 Jan 2023 06:00:00 -0500

You don’t need permission, but sometimes I believe we just want some to tell us that it is ok to go for it. So, I am giving you permission to go for it. Whether it is a dream, time for yourself, your health, or just setting boundaries…I give you permission.

Challenge: This week I want you to live boldly. Make you the choices that you have been wanting to make. At least one thing this week.

*Quote: * "You have the life you are willing to put up with." Gary John Bishop

Episode 99: Hope and heartache can exist together

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 19 Dec 2022 06:00:00 -0500

It is ok to feel hope as we go through heartache. This is life. We feel like we need permission. We don’t, but I give you this permission, because I feel that hope is how we heal, and how we keep our eyes up during the heartache. So let us keep looking for joy and light in our hardest seasons.

Verse: Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God's love has been poured into our hearts through the Holy Spirit who has been given to us. Romans 5:3-5

Episode 98: Joy comes from the simple things

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Dec 2022 06:00:00 -0500

In order to truly feel the joy that comes each day, we have to slow down and live through the simple things, by speaking it, sharing it, being an example of noticing it, and giving this to our kids.

Episode 97: You give life to what you give your energy to

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 14 Nov 2022 06:00:00 -0500

It is our choice where we put our time and energy. Even when we have to do something we don’t want to, we can put our energy into a bad attitude and complaining, or trying to find some good in the situation. Be more intentional about what you give life to. It matters.

Episode 96: Interview with Lindsey Wilson about mindset training for elite athletes, coaches, and other high performers in competition

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 07 Nov 2022 06:00:00 -0500

Today’s guest, Lindsey Wilson is a mindset and high performance mindset coach, a former professional athlete and the founder of Positive Performance and The Mindset Coach Academy. As a collegiate and professional athlete, Lindsey utilized mindset coaching tools from a young age. This allowed her to experience tremendous success as a basketball player at Iowa State University, get drafted in the WNBA and play overseas for 8 seasons.

However, despite her many accolades, her proudest result was being described as ‘relentless’ more than once by opposing coaches. Something she attributes to her mindset training. But she also had a front row seat to so many of her peers struggling with performance simply because they didn’t know how to train their mindset. Because of this huge need, she launched her company in the mid 2000s with a simple mission: to get mindset training tools to as many athletes as possible.

Her mission continues now by providing mindset coaching tools to athletes, teams and other high performers with her cutting edge online courses and workshops. Her company works to expand access by training other mindset coaches in her craft. Her company offers the world’s first live dual certification for aspiring mindset coaches through their 4 month Mindset Coach Academy certification program. Lindsey is also a mom to three young girls and practices the same mindset training tools she used as a professional athlete, now as an entrepreneur and mom.

Resources:
www.positiveperformancetraining.com
Mindset Coach Academy Podcast

Episode 95: Have you prayed about it?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 31 Oct 2022 06:00:00 -0400

Our days are filled with so many things pulling on us, weighing on us, and asking for our response, or our decision. Learn to take your time, and go to the one who has our path already known for us.

Quote:

Then you will call on me and come and pray to me, and I will listen to you. Jeremiah 29:12

Episode 94: Trying to stay “good” with people

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 10 Oct 2022 06:00:00 -0400

Quoted from Lysa TerKeurst’s Instagram…

“A prayer for the girl who’s tired of trying to please everyone in her life. Dear God, I have been giving so much of my energy trying to stay “good” with people, and it has left me exhausted, depleted, and constantly feeling taken advantage of. Lord, help me determine what I should say yes to and what I should say no to. And as I draw necessary boundaries, I ask for your peace to guard my heart and mind through difficult decisions and conversations. I ask today that you remind me of how much you love me so I’m less tempted to turn to others to fill me up with things that I really should be turning to you for, and only you can sustain the type of giving that a desperate soul longs for. In Jesus’ name, Amen.”

I am the Lord, the God of all mankind. Is anything too hard for me? Jeremiah 32:27

*Resources: *
Good Boundaries and Good-byes by Lysa TerKeurst
The Best Yes by Lysa TerKeurst

Episode 93: The Waiting

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 03 Oct 2022 06:00:00 -0400

There are so many instances each day where I believe God is trying to teach us to become more patient and accepting in the waiting, to help grow us spiritually for greater strength and acceptance in the big challenges in life.

Quote: And God would not waste her time waiting. He was planning. He was preparing. And her heart grew stronger in every prayers. @laurenfortenberrywrites on Instagram

Quote: But as for me, I watch in hope for the Lord, I wait for God my Savior; my God will hear me. Micah 7:7

Episode 92: Choose to Believe

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 19 Sep 2022 06:00:00 -0400

Choose to believe, even when things seem dark and uncertain. Choose to believe in your loved ones, even on the hard days.

Resources: Lauren Daigle: You Say

Episode 91: Choosing something different

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Sep 2022 06:00:00 -0400

These are small choices that we can shift, or change, and make all the difference in how we feel, our relationships, and how our day goes. Evaluate your choices this week, and decide where you can choose differently.

Episode 90: What does your morning look like?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 05 Sep 2022 06:00:00 -0400

There are so many benefits of a morning routine. There are simple choices you can make starting now for your morning to feel better, and change the rest of your day. Decide that you want to control your day, rather than your day controlling you.

Resources: Daily Intentions Journal

Episode 89: What are you becoming complacent with?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 Aug 2022 06:00:00 -0400

It is easy to become complacent in things that matter to us, like our health, relationships, marriage, time with God, or our goals and dreams. The world can easily pull us away from what matters. Take time this week to pause and evaluate where your time and energy is going.

Resources: Daily Intentions Journal

Quote: God can not be the source of your strength if the world is the source of your standards.

Episode 88: What’s distracting you?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 08 Aug 2022 08:00:00 -0400

Many times these continual distractions are helping us to react better, and learn how to not be derailed by them, so that we can grow and mature spiritually.

Episode 87: What are you consuming?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 01 Aug 2022 06:00:00 -0400

Let us pay attention to what we are filling up with this week.

Episode 86: It starts with us

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 25 Jul 2022 06:00:00 -0400

We have to remember that our mood, reactions, attitude, tone, and more is in our control. Let us take ownership of knowing that we can control ourselves.

Resources: Daily Surrender Journal

Mantra for the week: It starts with me.

Episode 85: Stop avoiding the hard things

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Jul 2022 06:00:00 -0400

Many times these hard things are hurdles that God puts in front of us to help us grow and mature spiritually.

Resources: Daily Surrender Journal

Quote: God can not be the source of your strength if the world is the source of your standards.

Episode 84: Everything takes time, practice, and repetition

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 Jul 2022 06:00:00 -0400

Let’s strengthen our perseverance, resilience, and patience.

*Resources: *
Daily Intentions Journal for clarity and peace.

Verse:
And let us run with perseverance the race marked out for us. -Hebrews 12:1

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. -Galatians 6:9

Episode 83: God wants us to feel freedom and peace

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Jun 2022 06:00:00 -0400

Jesus came to set us free, and I believe God wants us to feel freedom and peace. Choose to let go of all those ugly feelings today.

*Resources: *
Daily Intentions Journal

*Quote: *
How we decide to receive and react to the really hard parts of our circumstances shows us what our hearts are filled with. - Bob Goff

Episode 82: 5 More Simple Choices to Make Each Day

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Jun 2022 06:00:00 -0400

Healthy habits begin with consistently making small, simple choices day after day.

Resources:
Bible
Daily Intentions Journal for clarity and peace.

Episode 81: 5 Simple Habits to Start Before Breakfast

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 May 2022 06:00:00 -0400

It is the small, simple choices that add up to big changes in our lives. Every good, small choice we make, consistently creates positive change in our relationships, our mindset, and our perspective. We then want to make more good choices for our mind and our health.

Episode 80: What are you becoming ok with?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 May 2022 06:00:00 -0400

It is ok to speak up when something isn’t right, or goes against your values, but let’s just approach it in a healthy way, so that our voice is heard, and based on God’s word.

Resources:
Daily Intentions Journal for clarity and peace.

Episode 79: Value of the Vessel

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 May 2022 06:00:00 -0400

Let us be an example of self-care for our kids. If they don’t see us caring for our heart, mind, and soul, they won’t realize how essential it is to take care of ourselves in this world.

Resources:
Daily Intentions Journal

Episode 78: Letting go of Guilt

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 25 Apr 2022 06:00:00 -0400

Let us grow, mature, create boundaries, and have the courage to make hard choices when needed.

Resources:
Daily Intentions Journal for clarity and peace.

Episode 77: Authenticity is everything

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Apr 2022 06:00:00 -0400

Pay attention to who makes you feel good, improves your energy, and makes it easy to be yourself. Be that person for someone else. What makes you different is what makes you great. Be original. God made you unique, and gave you gifts, so be sure to use them.

Resources:
10 Ultimate Truths Girls Should Know, by Kari Kampakis

Episode 76: Perspective shifts

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 11 Apr 2022 06:00:00 -0400

There are many times throughout the day and season that we all just need small shifts. Find a different perspective. Adjust your lens. Forgiveness. Grace. It could be worse. You probably don’t know the whole story, and sometimes you don’t need to know every little detail and opinion. Pause and take a breath.

Episode 75: Do you really want a solution?

kelley@ranaudo.com (Kelley Ranaudo) — Sat, 02 Apr 2022 06:00:00 -0400

It takes maturity, letting go, courage and humility to actually take a calm, strategic approach to solving the problem, fixing it, walking away, or just enduring your way through. God didn’t remove the Red Sea…he parted it.

Resources:
Daily Intentions Journal

Episode 74: Letting go of control and trusting God

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 28 Mar 2022 06:00:00 -0400

Trying to control all things can lead to anxiety, disappointment, frustration, and stress. What are you trying to control that you should begin to let go of the grip you have on it?

Resources:
Daily Intentions Journal

Episode 73: Feelings can visit, but they don’t need to stay

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 21 Mar 2022 06:00:00 -0400

There is nothing wrong with how something makes us feel, but we should pay attention to how long we hold on to these feelings. This can affect our health, the state of our mind, and our relationships if we keep carrying certain feelings around.

Resources:
Daily Intentions Journal

Episode 72: Midweek Encouragement…Eyes Up

kelley@ranaudo.com (Kelley Ranaudo) — Wed, 24 Nov 2021 06:00:00 -0500

Listen to Monday’s podcast episode to hear the intention for this week of choosing HOPE and JOY amidst heartache and struggle.

Resources:
Daily Intentions Journal
YouVersion Bible App

Episode 71: Celebrating and finding JOY

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Nov 2021 06:00:00 -0500

This is week 4 of a 4 week series. Even in our darkest days, God will give us hope, joy, and light. We just have to seek it, find it, and decide that we will still choose to find the light.

Resources:
Daily Intentions Journal
YouVersion Bible App

Episode 70: Midweek Encouragement…Patience and practice

kelley@ranaudo.com (Kelley Ranaudo) — Wed, 17 Nov 2021 06:00:00 -0500

Listen to Monday’s podcast episode #69 to hear the full intention for the week, of using our time in the best way possible for our health.

Download the Value Declaration document to help you out.

Resources:
Daily Intentions Journal

Episode 69: Small shifts in your time

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 15 Nov 2021 06:00:00 -0500

This is week 3 of a 4 week series. You get to choose how you use your time. 5 minutes here. 5 minutes there. It all adds up. Time is precious. Be sure you are treating it that way.

Resources:
[Daily Intentions Journal](www.dailyintentionsjournal.com)

Episode 68: Midweek Encouragement…How you treat yourself matters

kelley@ranaudo.com (Kelley Ranaudo) — Wed, 10 Nov 2021 06:00:00 -0500

Listen to Monday’s podcast episode #67 to hear the intention for this week of paying attention to where our energy is used.

Download the Value Declaration document to help you out.

Resources:
Daily Intentions Journal

Episode 67: Our energy and how much it matters

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 08 Nov 2021 06:00:00 -0500

This is week 2 of a 4 week series. Our energy each day affects our mood, happiness, health, how we feel, and what we think we are capable of. It is time to pay attention, and become aware of what is best for you and your health.

Resources:
Daily Intentions Journal

Episode 66: Midweek encouragement … think small and be intentional

kelley@ranaudo.com (Kelley Ranaudo) — Wed, 03 Nov 2021 06:00:00 -0400

Listen to Monday’s podcast episode #65 to hear the intention for this week. We talk about living for our values and learning to say no.

Download the Value Declaration document to help you out.

Resources:
Daily Intentions Journal

Episode 65: What are your values and are you living them?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 01 Nov 2021 06:00:00 -0400

This is week 1 of a 4 week series. Take time to write down your values and pay attention to your choices, and if they truly reflect what you believe and what matters to you. This will help you know when to say “yes”, and when to say “no”.

Download the Value Declaration document to help you out.

Resources:
Daily Intentions Journal

Episode 64: Do not be derailed

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 Oct 2021 08:00:00 -0400

Description:
Let us embrace our passions, values, and what matters the most to us. But if someone, or something, tries to distract us, let us pay attention and not get derailed.

*Resources: *
Daily Intentions Journal

Episode 63: Courage is new every day

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Sep 2021 06:00:00 -0400

Whatever happened today is gone. Everyday is a fresh start. New courage. New strength. New perspective.

Episode 62: You can be kind and still say NO

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Sep 2021 08:00:00 -0400

It is time to practice saying no. Stay in charge of what fills your time and energy this week. Don’t let the worldly distractions steal your joy, or your faith in your purpose. Be on your guard as to what is most important to you, and remember you always have a choice.

Resources:
The Best Yes, Lysa TerKeurst
Boundaries, Dr. Henry Cloud and Dr. John Townsend
Daily Intentions Journal

Episode 61: Stop taking it personal

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Aug 2021 06:00:00 -0400

First, be sure you are taking care of yourself so that you are rested, strong, and equipped to handle these situations. When your kids act out, stop taking it so personal. They are kids, and they have a lot of stress on them. Stay calm, honest, and gently work to connect with them, instead of battle with them. It isn’t easy, but we can choose different approaches to encourage, guide, and connect with them.

Resources:
Live Love Now, by Rachel Macy Stafford
Daily Intentions Journal, Kelley Ranaudo

Episode 60: You ALWAYS have a choice

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Aug 2021 06:00:00 -0400

Regardless of the circumstance, or situation, you have to always remember that you get to choose. Even if you don’t like what you have to do, you can choose a good attitude, and choose how you respond to what is going on. Don’t ever let anyone pressure you, or try to persuade you to choose something that you don’t want. You are responsible for your choices, so make sure it is what you want to choose.

Resources:
The Best Yes, Lysa TerKeurst
Boundaries, Dr. Henry Cloud and Dr. John Townsend
Daily Intentions Journal, Kelley Ranaudo

Episode 59: Unconditional Love

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 12 Jul 2021 06:00:00 -0400

Begin to choose love with our daily interactions with our loved ones. Let us practice more grace, forgiveness, and letting go.

Resources:
Live Love Now, Rachel Macy Stafford
Daily Intentions Journal To help you find clarity and peace.

Episode 58: Let us not give up during this time

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 05 Jul 2021 06:00:00 -0400

Let us not give up and throw in the towel. It is our responsibility to take care of ourselves, so that we are strong enough to take care of our family. Take care of yourself first, so that you can guide, encourage and celebrate your kids and family.

Resources:
Live Love Now, Rachel Macy Stafford
Daily Intentions Journal

Episode 57: Respect and Boundaries

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 28 Jun 2021 06:00:00 -0400

It is easy to get upset or blame others for how they are treating you. But, if you are letting them treat you that way...they think you are ok with it. We have to speak up. Respect yourself. Respect your boundaries. So that others will respect you.

Boundaries, Dr. Henry Cloud and Dr. John Townsend
Daily Intentions Journal

Episode 56: Living to please God and not the world

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 21 Jun 2021 06:00:00 -0400

When I began my journey of saying no to things that were not filling my tank with good, I began to weigh every choice with God, my values, and where my energy was needed. This helped so much in saying no to things that were not good for me and my values. Because my decisions were grounded in God, I didn’t feel as guilty, or even that I needed to explain.

Resources:
The Best Yes, Lysa TerKeurst
Boundaries, Dr. Henry Cloud and Dr. John Townsend
Daily Intentions Journal

Episode 55: Mourning Routine Reminder

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 07 Jun 2021 06:00:00 -0400

It is so easy for our mornings to get hijacked, and eventually get out of the habit of starting our day in the way best for us. Let us refocus and start again tomorrow. Each day is a chance to start again.

Episode 54: Choosing Happiness

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 31 May 2021 06:00:00 -0400

It is the small choices every day that accumulate and help us feel good, or sometimes continue to feel not-so-good. Let us be more intentional about every small choice, and choosing good. Sometimes when we feel down, we struggle with that next choice, and continue to dig a hole, rather than begin the small steps to begin climbing out of the hole, so that we can begin to see the light.

Episode 53: Distracted

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 24 May 2021 06:00:00 -0400

Let’s start paying attention to the small things every day that try to distract us, rob us of our happiness, and take us away from God.

Episode 52: Self-care truths

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 11 Apr 2021 06:00:00 -0400

It is so common to fall off track with self-care. We all do it. We have to be kinder to ourselves when we fall off track. Forgive yourself and start again. Let go of this habit of beating ourselves up, and move on.

Episode 51: In order to care more, you have to care less

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 04 Apr 2021 06:00:00 -0400

I used to never want to disappoint anyone, but I was the one that was losing. I had to start being ok with saying no to others, so that I could say yes to God, my family and myself. It is ok to care less about some things. You are not a bad person. You are not unkind. Choose for your values. Choose for God and your family. When they are your first choice, it is ok to say no to other things.

Episode 50: Faith over Fear

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 28 Mar 2021 06:00:00 -0400

This is a habit we have to adopt over and over every single day, to choose faith when we begin to feel fear creep in.

Episode 49: I am Second

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 21 Mar 2021 06:00:00 -0400

Self care is more important now than ever. We start with God, then us, and how giving and serving is an important part of self care as well.

Episode 47: Patterns, Routines and Habits We Should Break

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 Nov 2020 06:00:00 -0500

This week we are going to look at our daily routines, and see if there is something we should break, or get rid of, in order to help us accomplish what we are chasing….maybe less stress, more calm, more rest, or just feeling better.

Episode 48: Interview Jenni Spuler about encouraging thoughts for our kids, our marriage and moms

kelley@ranaudo.com (Kelley Ranaudo) — Wed, 04 Nov 2020 20:00:00 -0500

We talk about the challenging seasons of life, and how good can be found right along with it. She shares encouraging thoughts for our kids, our marriage, and for us moms during this time, while giving us powerful, healthy words that can shift how we are doing our day-to-day right now. Every one of us needs this encouragement right now to lift us up, and Jenni reminds us that nothing can rob God’s purpose for our life. Take the time to listen in. You don’t want to miss this, and what Jenni has planned over the next year, to share more of her story with us.

Jenni has been writing her thoughts at her blog, JenniSpuler.com, where she hopes to spend more time in the upcoming future. She can also be found on Instagram and Facebook as Jenni Spuler.

Episode 46: Embracing the Season You are In

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 Nov 2020 06:00:00 -0500

All of life is a combination of good seasons, and challenging seasons. Regardless of what is going on, be sure we all enjoy the routine, embrace the small joys, and find the silver lining during our challenging seasons.

Episode 45: Stop digging!

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 26 Oct 2020 06:00:00 -0400

In this episode, we chat about how to make better choices when we are feeling down, and stressed. Rather than making ourselves feel worse, we have to plan our go-to choices, that little-by-little, will help us to begin to get out of our slump. Let us teach our kids to do the same.

Episode 44: Embracing the real story

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 19 Oct 2020 06:00:00 -0400

Many of us make up stories in our heads, that aren’t even true. First, you are not alone. We all do it. Together, let us pay attention, and let it go, when it isn’t even true.

Episode 43: A workout for your mind

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 28 Sep 2020 15:00:00 -0400

Today we talk about the struggles of our minds every day, and how we can fill our minds with good each day. We also talk about becoming aware of what could be draining your mind, and what to do about it.

Episode 42: The Daily Intentions Journal

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 21 Sep 2020 06:00:00 -0400

In this episode, we chat about why and how I created the journal. I tell you about what is in it, and how you can actually change how you feel each day by taking 20 minutes to add this daily practice to your morning.

Episode 41: Do your own personal work

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 31 Aug 2020 06:00:00 -0400

Today we talk about the struggles that can become so common in our relationships, and how we have to own, and do our own personal work to help our relationships. We can’t change others, so let us embrace doing the small things every day to help ourselves, and our relationships that matter so much to us.

Episode 40: Living with more Intention

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 24 Aug 2020 06:00:00 -0400

In this episode, we chat about finding one thing each week to focus on, and be more intentional about. This has helped me over the last few years to be in the moment more, feel less stress, and more in control of my days. Do I still have challenging days? Yes. But, I have more tools in my tool box to help me bounce back a bit easier, and handle the daily struggles a bit better.

Episode 39: How to get and keep our kids moving?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Jul 2020 06:00:00 -0400

One of my passions is getting our kids moving. I feel strongly about this for many reasons. Not only their health, and strength, but for their happiness, stress, and mental health as well. With all the uncertainty in the world right now, kids need help with choices that will help them feel happier, healthier, and more confident. Just moving every day will lift their spirits and self-esteem. But how we approach getting them to move and exercise is important. Take time to listen so that you can give your kids the encouragement and support they need to develop a life-long healthy habit that they will thank you for.

Episode 38: Is Calm Really Possible?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Jul 2020 06:00:00 -0400

I wrote an article in February of this year about finding calm in our days. Now, as we find ourselves in the middle of a pandemic, we all need calm more than ever. If you want less stress, more calm, and a healthier mind, take time to listen and start being deliberate about what you let into your day.

Episode 37: Interview with Connie Albers about our relationship with our teens

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Jul 2020 06:00:00 -0400

As a mother of a teen and pre-teen, this conversation was refreshing, and full of hope. Connie is an author, speaker, entrepreneur, and more. She gives practical advice to help you have a more meaningful relationship with your teen. Her book, “Parenting Beyond the Rules”, helped me transition into the teenage years, much better than I was doing on my own. We talk about boundaries, prioritizing the heart of our kids, learning how to adjust, and so much more. Connie has raised, and homeschooled, five teens, and she is passionate about encouraging and helping moms have a rich relationship with their kids.

Episode 36: The Most Important Work We Do

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 29 Jun 2020 06:00:00 -0400

With all the uncertainty this year, what can we each do to help? Spend your energy loving on your family, teaching and guiding your kids, and becoming better humans every day.

Episode 35: Happiness

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 22 Jun 2020 06:00:00 -0400

Happiness comes in waves, and sometimes we aren’t sure when it is coming back, but there are many small choices we can make to give us moments of happiness. It isn’t about everything being great...it is about finding the light in the midst of all of life’s challenges.

Episode 34: Interview with Louise Clarke

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 08 Jun 2020 06:00:00 -0400

There is so much goodness and wisdom in this conversation with Louise Clarke, who is a Certified Parenting Coach and Certified Mindfulness Teacher. We discuss taking things too personal with our children, how to become more aware and present, and how meditation can help us become more mindful. She says her “mission is to change not just parent’s lives, but children’s lives for the better, one family at a time.” I believe she is doing just that through her coaching, courses, books, and podcast. She does work with parents who have children with ADHD. Many of her resources are geared toward the teenage years.

Her book is Parenting the Modern Teen, and several of her courses help parents during the teenage years, and the challenges that come with those ages. She has practical, doable answers that help, for parents that are struggling and frustrated. You can find Louise at YourParentingPartner.com, and her podcast is Parenting In The Thick Of It. Be sure to soak up some of her resources.

Episode 33: Saying no is a big part of self-care

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 01 Jun 2020 08:00:00 -0400

When it comes to self-care, there are many choices we should make each day to fill us up and make us feel good. Just as important for self-care, is realizing when we need to say no, and when we need better boundaries. There are many things we do every day that depletes our energy, because we aren’t saying no. Let us learn when to say yes, and when we really need a good healthy no.

Episode 32: What are you filling your mind with?

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 26 May 2020 06:00:00 -0400

We have to be intentional about what we fill our mind with. Each day we have choices, and there are many good, positive, healthy vibes to give our minds. Let us be deliberate about giving our mind good energy every day. When our mind is in a better place, we can handle our daily challenges easier.

Episode 31: What are some simple things we are not getting enough of?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 11 May 2020 08:00:00 -0400

In this uncertain time, self-care and our health is more important than ever. Here are a few simple habits that you can start doing right away to bring you more energy, clarity, and happiness. This is a quick listen. Join me and let us start feeling less stressed, and calmer today.

Episode 30: Why you have to find quiet time.

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 May 2020 07:00:00 -0400

Finding quiet time isn’t always popular, encouraged, or even easy to find, but 10-20 minutes a day can decrease our stress, bring more calm, and help us to feel less anxious and overwhelmed.

Verse: The Lord will fight for you, and you have only to be silent. ~Exodus 14:14

Episode 29: What Can We Control Right Now?

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 20 Apr 2020 06:00:00 -0400

We have to accept our current situation, and accept what is in our control right now. We have to choose to protect your energy, take care of ourselves, lower our expectations, get closer to God, and be kind to each other. This can be a stressful time if you choose to let it take over. Choose to find the good, create a calmer environment, and help your tribe get through this. This will pass. Let us be better on the other side.

Honestly, I believe we have to take this time and get closer to God, closer to each other and slow down. Choose to use this time for good. It is possible.

Episode 28: Homeschooling Tips

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 13 Apr 2020 06:00:00 -0400

I must say that choosing to homeschool your kids, and working remotely, is very different than what is going on now. So, yes, I know it is different, but I still am hoping that some things I have learned over the years might help.

I am not claiming to be an expert, and you also don’t have to agree with my beliefs for any of these tips to help you. I have been walking a different path for awhile, and I love it….but it’s not for everyone. But for now, we are all in this together, and I am praying and rooting for you to come out of this better than you can even imagine.

Honestly, I believe the most important part of all of this, is how we grow as people, parents, families, and christians.

Resource: Connection over Expectation

Episode 26: Grace

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Apr 2020 06:00:00 -0400

Grace is a gift. Grace is a choice. You can show grace with kindness, compassion, humility, understanding, gentleness, and forgiveness. Grace can bring you more happiness, calm, and improve your health. Choose to be more gentle this week.

Episode 25: How you and someone else can see things completely different

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Mar 2020 06:00:00 -0400

This comes up every day with family, friends, and other moms, and anyone we come in contact with honestly. Changing our perspective, or just the ability to try to see someone else’s, can change our world. When you begin to feel resistance to something, it is time to look at other perspectives, push through, or make a move. Just changing your own perspective to how you are seeing a situation, can help you grow and do things you never thought possible. It can improve relationships, happiness, and confidence. Open your mind. There are always other ways to look at something.

Resource: The Art of War, Steven Pressfield

Episode 27: What I want my kids to learn during this uncertain time

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Mar 2020 06:00:00 -0400

Let’s pause, stay calm, and truly think about what we want our kids to remember during this time. What should we be teaching them? Let’s be smart, calm, and thoughtful, but don’t let the media hype create panic, stress and anxiety. This won’t be the last uncertain challenge our kids will face. Let’s strengthen their faith, resilience, acceptance, understanding and self-care. I am not an expert, but no that I want to do my best to give them the tools to face uncertain times with hope, faith, and strength.

Resource: Mel Robbins

Episode 24: The Struggle is so Real

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 Mar 2020 06:00:00 -0500

Listen, none of us have it all together, even if it appears that way. You can be grateful, joyful and love your life, and still have struggles each day. Fear is a big part of what brings on stress, anxiety and overwhelm. This week we are choosing faith over fear...every single time. We are choosing to trust God in his plans and timing, and not let fear take over.

Resource: The War Room movie

Episode 23: Letting Go of Habits that aren’t Serving You

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 24 Feb 2020 06:00:00 -0500

I get honest on several habits that I am trying to let go of. These are the habits that I know hold me back, create more problems in relationships, and limit my growth. I want you to get honest as well, and work this week on letting go of the habits that are not serving you well. We have to remember they are habits, and they can be changed.

Episode 22: You can turn it around

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 10 Feb 2020 06:00:00 -0500

We all go through events and life challenges that can try to bring us down. How we react and how we handle these hard things affects our lives, outcomes, relationships and health. No matter how big this life event is, you can take care of yourself through the process. We don’t have to overreact through the process. Prayer and perspective will do wonders for your health, mind health and your relationships. Believe in yourself and take care of yourself no matter what you are going through.

Resources:

5 Second Rule, Mel Robbins
Everything is Figureoutable, Marie Forleo

A fall is never a final unless you stay on the ground. ~Marie Forleo

Episode 21: It is Ok to not be Ok

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 03 Feb 2020 06:00:00 -0500

Bad days and feeling down can come and go. We don’t want to stay in that place too long, but it is also up to us to start making simple choices to get out of it and feel better. Accepting ourselves, being kind to ourselves, and making small, good choices over and over can help us to feel better and get out of our funk easier every time.

Just remember, there is nobody better to do you, be you, or live your life. Embrace it.

Resource: Daring Greatly, by Brene’ Brown

Episode 20: Stop Explaining

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 27 Jan 2020 06:00:00 -0500

Protecting your energy and peace take intentional choices. Always feeling guilty and explaining your personal choices, will leave you feeling drained and frustrated. Start making choices for you, and giving a simple response for when you say no. This takes practice, but it is possible, and easier, when you are taking care of yourself, so you are strong and confident in your choices. One choice at a time. Join me.

Resource: Daring Greatly, by Brene’ Brown “Share with people who have earned the right to hear your story.” ~Brene’ Brown

Episode 19: Taking Ownership

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 06 Jan 2020 06:00:00 -0500

It is more than ok to have things we struggle with. It is common to feel that you should “keep it all together”. But, we all have something that challenges us. We will talk about where to start to own what we are struggling with. Speak it and own it, then you can begin to improve it.

Resources: The 5 Second Rule, by Mel Robbins

Episode 18: Living for Our Values vs. Living for the World

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Dec 2019 06:00:00 -0500

Be strong and love who you are. Be more intentional and slow down. Take time to choose. I will tell you what helped me make choices that aligned with my values. If something is tugging at your heart, and doesn’t feel right, it probably isn’t.

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. ~ Romans 12:2

Resources: The Bible, Prayer

Episode 17: Accepting & Loving All of Who You Truly Are

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Dec 2019 06:00:00 -0500

Before you can truly be you fully, you have to start loving every single part of you. Love your challenges, and your strengths. We talk about what has helped me accept me, love me, and be more of myself every day. It is a choice. You can start loving yourself right now too.

Resources: The Gifts of Imperfection, by Brene’ Brown

Episode 16: A Smaller Circle and More Authenticity

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Dec 2019 06:00:00 -0500

Having a smaller circle doesn’t mean you have to cut people off. This just means to choose your time wisely. Don’t feel pressured to say yes all the time. You can love people, and still choose to say no. Know what season you are in, and where your time and energy need to go. Use it wisely. Don’t beat yourself up if you don’t have a big group of friends. Find people that let you truly be you and applaud you for it, and that you can have real conversations with. Seek authenticity. It is out there. You just have to truly look for it.

Resources: Tribe Called Bliss, by Lori Harder

Episode 15: Get Uncomfortable & Grow Every Day

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 09 Dec 2019 06:00:00 -0500

We talk about the benefits to doing something every day that is uncomfortable that will help you grow as a person. Also, how we will feel if we don’t get out of our comfort zone every day. Simple ways that we can manage the discomfort and help us take action. Together, let’s get out of our comfort zone, grow every day, chase our dreams, live fully, and find more happiness than we ever thought possible.

In order to live fully, you must be willing to step into the unknown. Fear kills more dreams than failure does.

Resource: Get Uncomfortable and Grow

Episode 14: Fitness Myths and Hacks

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 25 Nov 2019 06:00:00 -0500

Sometimes too much health and fitness information can make us freeze and not take action at all. There are many myths and some simple hacks that can save us time and energy if we are open to it. Hopefully, there is at least one simple truth in this episode that helps make your fitness routine more meaningful. Most importantly, we want to get your body moving in some way every day.

Episode 13: Small things really make the biggest difference

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 18 Nov 2019 06:00:00 -0500

The biggest differences come in the smallest actions every day. You can feel so much joy, and give joy, by giving just a little every day to those around us. Whatever season you are in life...be all there. I believe that God tugs at us sometimes to show us where we can make a difference, or who might need us. When you hear, or see this, listen. Helping your neighbors, aging parents, giving compliments, holding the door open, or just asking someone about their day. Think small. Think simple. Think God. This is what begins to change our world, our hearts, your kid’s hearts, and more.

Episode 12: Get Creative

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 11 Nov 2019 06:00:00 -0500

What are you doing that is creative that you truly enjoy? We all need to be creative for our soul, for happiness, to tap into something deeper. Creativity brings us joy and happiness. As we get older, we get away from doing things that just make us feel good. We feel like we always have to be productive or checking something off our list. What moves you? What is something you just enjoy? Creativity can come from so many different activities. Find something this week to do that you just enjoy. “Creativity living is any life that is driven more strongly by curiosity than by fear.” -Liz Gilbert

Episode 11: Protecting Your Energy

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 04 Nov 2019 06:00:00 -0500

How we use our energy is as important, if not more than, how we use our time. What is considered good energy, and what energy can drain you? What lifts you up and what brings you down? Start paying attention to what you are letting into your life, and how it is affecting you, your mood, your happiness, how productive you are and your relationships. Remember...if something is on your plate, you put it there.

Episode 10: No Place for Judgement & Gossip in a Healthy Mind

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 27 Oct 2019 06:00:00 -0400

Gossip and judgement can be so common, and have unhealthy consequences for us. Why we should stay clear, and how we can avoid it, or get away from it. If you find yourself feeling judgemental often, you have to step back and nurture yourself. The happier we are with ourselves, the less judgement we will feel.

Ask yourself if you are looking through the eyes of love or judgement. You can change your perspective.

We will be intentional this week to avoid gossip and judgement. Post somewhere, or add a reminder to your phone with the quote, “I choose to see this differently. I choose to see love,” from Gabrielle Bernstein.

Episode 9: Lighten Up

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 20 Oct 2019 06:00:00 -0400

It is easy to get into the habit of criticizing mistakes, shortcomings, and expecting more than we should. When we constantly get upset over small things, we add so much stress to our lives, and the people’s lives that we love so much. Stress is one of the biggest culprits of disease, relationship problems, and anxiety in us and our kids. This episode talks about what we have to stop doing, and what we have to start doing, so that we can relax, decrease our stress, and truly enjoy our days.

We encourage each other to stop comparing, hustling to fit in, and let go and let God have control.

It is time to slow down, pay attention, and change our reactions and frustrations to laughter and finding the good in our people. It is possible.

*Resource: *The Gifts of Imperfection, by Brene’ Brown, Guidepost #10 Letting Go of Being Cool and Always in Control

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
Jeramiah 29:11

Episode 8: Social Media Health

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 13 Oct 2019 06:00:00 -0400

This is how I went from not liking social media, to learning how to set boundaries, enjoy, be inspired, and create lasting connections through social media. I created my own discipline, and learned how to change my feed for the better, and wasting less time on endless scrolling. There is so much good, but there can also be a downside for some of us. Let us all become more aware of how it makes us feel, and make a change if needed. It should be making us feel good, and helping us. You are not alone if it isn’t making you feel good. Join me to re-evaluate your relationship with social media. Our challenge this week is to take a break from social media.

We won’t be distracted by comparison, if we are captivated by purpose. ~ Bob Goff

Episode 7: The Importance of a Morning Routine and Making it Your Own

kelley@ranaudo.com (Kelley Ranaudo) — Sun, 06 Oct 2019 06:00:00 -0400

What are the benefits of a morning routine? Less stress. More clarity. More productivity. Self-care. Clear mind. More focus and progress. Happiness. What should you put in your own morning routine? Exercise, stretching, How do you choose and what time should you get up? Let’s discuss creating your own plan for your routine and how it can change your days. Our challenge this week is to create your own personalized morning routine.

Episode 6: Take Your Power Back

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 30 Sep 2019 06:00:00 -0400

It is common for most of us to feel the pressure of your choices from others, and even to look for approval, sometimes without even realizing it. Are you craving authenticity or even feeling unsettled? Become aware of what is making you unsettled, and what you truly value.

If you are craving authenticity, you should truly make sure you are being authentic and genuine yourself. This starts with choosing what makes you feel your best, and saying “yes” when you really want to, and “no” when you want to. We need to feel strong and in control of our choices and what we believe in. This comes from taking care of ourselves, so that we can make these choices for ourselves. Don’t cancel on taking care of yourself, because you are saying yes to everyone else.

This week’s challenge is to take at least one thing off your plate. Say no to something this week. The world will not fall apart. One “no” at a time. You will get better at this, I promise. To help with this, I recommend The Best Yes, by Lysa TerKeurst.

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is - his good, pleasing and perfect will. ~ Romans 12:2

Episode 5: Let Go of the Baggage

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 23 Sep 2019 06:00:00 -0400

What is about your baggage that you are holding on to, and why is it bothering you? In order to move into becoming your best self, you have to let go of your old habits. We are going to find something that we need to let go of. Let go of the baggage one day at a time. It gets better in time. It is a daily habit and we have to work at it each day.

It is common for most of us to struggle with letting go of other people’s opinions. We have to remember that not everyone needs to hear our story, and sometimes what bothers us about someone else, could be something we need to work on as well.

It is time to evolve, change, and grow. Live your life. Happiness will come from staying in your story, not getting in someone else’s. Take time to think about what is important to you, and what you want to be your journey.

Today, we are going to start living according to our values. Become aware of what isn’t aligning with our values. Our energy is valuable. We have to choose wisely where we spend our energy. This week, the challenge is to find one habit or story that you are going to let go of this week. It could be big or small.

I have recommended both of these books before. A must read for becoming who you are truly meant to be, The Gifts of Imperfection and Daring Greatly by Brene’ Brown. Our quote for the week comes from Brene’ Brown... Let go of who you think you’re supposed to be and embrace who you are.

Episode 4: Your Mind Matters

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 16 Sep 2019 06:00:00 -0400

Today we are going to begin the work on our mind. You just have to start. Everyday there are things that can be bringing our mind down, and also filling it up. What is good, and not good, for your mind? We discuss ways to strengthen our mind, because we can’t avoid everything that might affect our mind negatively. We have to strengthen our self by over-filling it with good stuff. We discuss simple ideas to lift up our energy and mind health. Grace and gratitude are both important for your health. Remember, your season is not comparable to other people’s seasons. It is important to practice grace for yourself and others.

We chat about the benefits of gratitude practice for our health. This week we are going to work on giving ourselves grace, and starting gratitude practice. We are challenging ourselves this week to practice gratitude every day. Write 3-5 things down every day that you are grateful for. You can make a gratitude notebook or download my free Daily Motivation Plan.

In the podcast, I recommended a program called Mindset Reset from Mel Robbins. It is a 30 day program that was helpful for me this year with my mind health. Mel Robbins is such an amazing resource

Our quote for the week: “Your mind believes everything you tell it. Feed it with faith. Feed it with truth. Feed it with love.”

Let Go of the “All or Nothing” Mentality

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 10 Sep 2019 21:15:00 -0400

Many of us feel like we are on rollercoasters of taking care of ourselves. We are either taking care of ourselves...or we are not. The 80/20 rule can help you create a healthier lifestyle and stop depriving yourself. We have to change the conversation in our head to help our habits and choices. We look at our mindset and expectations for ourselves, and how mini-goals and mini-habits will help change your lifestyle.

We will identify our goal and find a trigger to help us follow through each day, and why you should reward yourself. I want you to break your goals down into mini-goals, and start small to help make it stick. This week, we are challenging each other to just move in some way every day for at least 5-10 minutes.

Here are two good resources on habits and making them stick. This is an article, The Psychology of Habits: How to Form Habits (and Make them Stick). Here is a book, Atomic Habits, by James Clear.

Our quote for the week: You don’t have to get it right, you just have to get it going. ~ Mike Litman

Episode 3: What is Holding You Back?

kelley@ranaudo.com (Kelley Ranaudo) — Tue, 10 Sep 2019 21:00:00 -0400

In this episode, we want you to uncover what story could you be telling yourself, and how you are limiting or stopping yourself from going after your goal. It is time to start listening to what you are telling yourself, and how to change this talk.

There are many common stories we all tell ourselves. Fear is a big one, and it is not always an obvious feeling of being scared. We are usually the ones limiting ourselves. We want to find these limits, and begin the work to change these habits we have created. We can’t let bad days stop us from moving forward. Regardless of the work we put in, we will still have bad days, and the more we take care of ourselves, and practice our response, the sooner we bounce back and keep going.

This week we are going to pay attention to how our self-talk. Our challenge this week is to repeat 5 Daily Affirmations every morning and have one go-to during the day. This download can help you find your Daily Affirmations.

In this podcast I also recommend the book, The Big Leap, by Gay Hendricks. Our quote for the week is: If you waited until it is perfect, you have waited too long. ~Reid Hoffman.

Episode 1: Time to Show Up for Your Whole Self

kelley@ranaudo.com (Kelley Ranaudo) — Mon, 02 Sep 2019 18:30:00 -0400

In this very first episode you will get to know a bit about me and my goal with this podcast, and why I want to reach as many moms as possible. How I learned that exercise and eating good are not the complete answer to feeling our best. When my health plummeted, and what began my journey to feeling better. Why I am passionate about helping you to start showing up for yourself, and taking time to take care of you. I know that simple choices done consistently will change your days.

After having two kids, I did not feel my best, and I had to learn a new way of taking care of myself. I had to put myself and my health first, so that I could feel my best for myself, and be my best for everyone else in my life. I started with creating a morning routine, and this practice has slowly changed how I feel, and how I show up every day. I want to help you begin to create your own morning routine for what will make you feel your best.

Your morning routine can change your day and how you feel, and begin to change the direction of your life. We challenge each other this week to find time for yourself every morning. Check out this free download I use that helps me with my morning routine. Download the Daily Motivation Plan today.

This is the book I recommended in the podcast. It is one of my favorites, even though I said the wrong title in my excitement. :) The Gifts of Imperfection, by Brene’ Brown.

Here is our quote for the week. You will never change your life until you change something you do daily. The secret of your success is found in your daily routine. ~John C. Maxwell