Lifting the Lifter's Podcast

If you ask any of our kids where their happy place is, they'd say up in Island Park at the cabin. My happy place, well, it also happens to be the cabin. Island Park has had a special place in my heart since I was a little girl. We'd go up and stay at my grandma's cabin and go boating in Island Park reservoir. It was here I learned to waterski, wakeboard, and surf. It's in this reservoir that we fish, we jump off the docks to swim, and at night, we catch crawdads. In the winter there is ice fishing and snowmobiling, and In the fall when the water drops and sometimes gets almost empty, we ride our four-wheelers and razors down in the mud and the muck. Early in the spring and summer, if we've had a good snowpack, the reservoir will be completely full, and then as the weeks go by, the weather gets hot, and the farmers' crops grow, the reservoir water is used to irrigate the fields and the water levels drop. Every time we visit the cabin the water gets lower and lower. Island Park Reservoir and many other reservoirs are man-made lakes that are created by building a dam across a river or over the outlet of a natural lake. The dam controls the water level and the amount of water that flows out of the reservoir. Reservoirs have been used since 3000 BCE to store water for watering crops and to provide continuous access to water. They are a holding place, a storage facility for future usage. There are many aspects of our lives that we have reservoirs, or holding and storage, for use in the future time. Today we are going to talk about a few of our reservoirs, when to create them, and a few ideas on how! Listen In!

Every single day we wake up with an agenda and to-do list. In a sense, we go to war or to battle to conquer the day. Are we prepared? What are we doing to prepare? In this week's podcast we talk about preparing for our battles and talk about the armor we put on to do this. I liken our armor to football gear that my little grid kid player has. They are: Helmets: Fill our minds with goodness. Keep the garbage out and "Don't give the enemy a seat at our tables." Mouthguards: Talk less and listen more to gain awareness, perspective, and understanding. Padding: Gird up our loins with the 5 pillars of emotional wellness. Sleep, nutrition/hydration, movement, sunlight, and connection. These alone can make a BIG difference! Cleats: Keep Moving! Don't give up! Everything we want is on the other side of hard! The wars and battles will rage all around us, but "If we are prepared we shall not fear!" D&C 38:30 Don't Give the Enemy a Seat at Your Table by Louie Giglio Emotional Intelligence Habits by Travis Bradberry

What is the single best thing we can do for our health? What is it that makes the biggest difference? What has the biggest return on investment? Biggest bang for our buck? In a study, people with arthritis who used the "Magic Pill" for 1 hour 3 times per week decreased their pain and disability by 47%. Older patients who did this decreased their progression of Alzheimers and dementia by 50%. For those patients who had diabetes, it reduced their progression by 58%. Postmenopausal women who had 4 hours a week of this treatment had a decrease in the risk of hip fracture by 41%. Right now we hear A LOT about anxiety in our culture. Many people experience symptoms of anxiety. This treatment reduced anxiety by 48 percent. Of patients suffering with depression, 30% were relieved with a low dose of this treatment and it was bumped up to 47% relief as they increased the dose. Following a group of Harvard alumni for over 12 years those who got the treatment decreased their risk of death by 23% than those who didn't. It is the #1 treatment of fatigue. And this treatment has been shown over and over again to improve quality of life So what's the treatment?! What's the magic pill? Exercise!!! Mostly Walking. I'm going to say just MOVEMENT! In this episode we discuss the many benefits of movement and how to get more into our day! First, start where you are!! Notice what you are doing! Second, start small! Increase by even just thinking about movement! And third, introduce some new ways to move! I talk about my new favorite: REBOUNDING! Movement is the ONE THING that impacts every aspect of our lives, physical, mental, emotional, social, and spiritual. It truly is the Magic Pill! Listen in for more and follow the links below! 23 1/2 hours DocMikeEvans Hood Fit 15 Minute Trampoline Routine Jump and Jacked 2023 Top Hits Dance Party Rebounding Hotel Maid Study

Who's in your circle? Your circle of people you can count on in good times and in bad. Female elephants are a fascinating group of animals. They live in a herd together with mostly just females, one being the herd's matriarch, and the others the daughters. When a pregnant female is about to give birth, the other females in the herd back in around the mother forming a circle. They create a circle of protection and safety. The mother in the center stands to give birth while being protected from predators in her circle of sisters. This circle of sisters kicks up dirt and dust to cover the scent of new birth and protects the mother and new baby from danger. We witnessed this with the recent assassination attempt on Donald Trump. A circle of protection formed around him to keep him safe. There are times we physically do have a circle of support and protection, and times we don't. But even the very thought of this circle can help create the same feeling, safety and security. In Alma 34 we read about being "encircled them in the arms of safety" of the Savior. In this episode, we talk about our circles, the support and safety we feel from them, and the fact that we can always take confidence in knowing we are encircled in safety by the Savior. Listen in for more on our circles!

When we had babies, toddlers, and little kids, a routine saved my life. It was the saving grace for all of us to have good days. We had feeding routines, sleeping routines, bathing routines and rituals, nighttime routines, and more. You name it. When I was in the thick of little kids and these routines I would get frustrated and almost resent the fact that we had these routines, I would get teased for having routines and "schedules." Now, that these routines are gone, that there is more flexibility and freedom, I am seeing how valuable they have been and are. I Need A Routine! Even in the summer! What are some of the benefits of routines; Our brains like to have clarity. We find comfort in knowledge, routine, and rituals. It brings security and safety. According to a study by researchers at Tel Aviv University, predictable, repetitive routines are calming and help reduce anxiety! In this podcast, we discuss how can we create a simple routine that we can stick to! First, look at your day, where do you notice you feel anxious and stressed. Would a routine help with this? Would a routine before this time help streamline this time of day? Second, start with ONE thing. Make one decision like what's for dinner. This one decision can then lead to other small little decisions and help create the routine we are looking for. Third, don't expect perfection. It will take TIME and there will be days it doesn't happen perfectly! It's OK! Try again. Listen in for more examples, tips and ideas to help you create a summer routine!

With the celebration of our independence on July 4th, we talk a lot about freedom, liberty, and independence. One of the other words that comes to mind when I think of independence is CHOICE. The ability to choose. We were given the gift of agency and freedom to choose from the very beginning. In the premortal existence, this was the basis of the plan of redemption. Choice. It goes against our very nature when we feel like we are without choice. This isn't just disturbing spiritually, but also physically. When we feel like we don't have a choice, our Autonomic Nervous System responds with fight, flight, or freeze. Do you put up a fight when you feel like you are being forced? Do you run, avoid, or hide? Or do you do nothing? Freeze. This is all a protective mechanism to establish safety! The one phrase, "I Have To" seems harmless, but it can be signaling danger, because it communicates no choice. Steven R. Covey calls this reactive language. It's no wonder many times we feel trapped, helpless, and prisoners to our own lives that we chose! Proactive language is "I Choose To." I choose the option and the consequence that follows. Listen in to hear more about independence and choice, and swap "have to" to "choose to!"

I always love a good recommendation and today I am giving one to you! Inside Out 2 is a must do! Inside Out, the first one, was about a girl named Riley and her brain and emotions. In this film we become acquainted with Joy, Sadness, Anger, Fear, and Disgust as Riley experiences a move, making new friends, and the ups and downs that come with that. In Inside Out 2, Riley has matured to a teenager and puberty enters the building along with the emotions of Anxiety, Envy, Embarrassment, and Ennui (boredom in French). In this movie we learn all about these new emotions and learn how Anxiety can wreak some havoc when left unchecked. Some of the main takeaways that I learned and loved were: Fear and Anxiety are friends. They are companions. Anxiety can cause us to bottle up other emotions and leave us unable to feel anything else. Anxiety can cause us to behave in ways that don't align with our values and how we want to behave. JOY keeps Anxiety and the other emotions in check. She is the path to peace! Do more of what help you feel JOY! There were so many other lessons to take away from this film that really hit home for me! If you need a good summer flick, this one is a MUST!

We just had the opportunity to celebrate Father's Day and the men in our lives! WAY back, I did an episode sharing a few things that Jarred and I have both learned from our dads. They are good men who have been a gift and a blessing to our lives! In today's episode, we go back and revisit this episode about our dad's and the influence they have in our lives. I shared one of the biggest lessons Jarred and I have learned from these good men. Take time for quality time. In this episode, I share how they spent quality time with us and give some suggestions on how we can do the same in our families!

When we catch a common cold or the flu, our bodies respond and usually within a few days, we feel better and we are healed. Sometimes, healing doesn't come so fast. In this episode we talk about healing. Healing from a surgery takes at least 6 weeks of post op care, and then even sometimes requires some physical therapy and some TLC for a year! Each one of us is on a journey of healing. Maybe physical, maybe emotional, maybe mental, and maybe within relationships. Our healing may be from broken bones and also from broken hearts. But healing takes time. In this podcast we talk about healing and what I've learned on our journey to help Cody heal. First, understand that it does take time. We want to be in a hurry sometimes, and that creates a lot of pressure and stress. Give it some time. Second, regulate your nervous system. Breathe, go for walks, do yoga, listen to music, all of these are ways that we can use to eleviate tension and stress and give us access to our brains. Third, define healing. What does this mean? Is it going back to how things were before and is that realistic? Fourth, keep moving forward. Don't give up!!! Keep going! Healing happens "as we go." And last, remember Christ is the ultimate healer. Rely on Him during your healing and it will come! Listen in for more about healing!

This weekend we've celebrated Memorial Day! Memorial Day for us means a 3 day weekend. Sometimes we have baseball games, that we get rained out of, and sometimes we can sneak in a little camping, a little barbeque in the backyard, some yardwork, and some fun, and it means the end of school and the start of summer!!! Memorial Day was a day that started way back in the 1860s as a day to remember those who passed in the Civil War. It was orinally known as Decoration Day, but has since evolved to Memorial Day and a day we celebrate all Veterans and other family members and friends. How do you remember? Do you go to the graves and headstones and decorate them? Do you have a special tradition, a family food, a treat, or an experience you do to remember? Remember is one of the most important words in our vocabulary. Jeffrey R. Holland said, "The earliest meaning of "to remember" was "to remind." That is, when you remembered something it was to remind you—to prompt you—to action." In this podcast, we talk about remembering and actions we can take to remember and remind us of the ones who have gone before us. We discuss experiences, the use of stories, and many more! Take the time today to "remember" by listening to this podcast and then TAKE ACTION! Jeffrey R. Holland quote on Remember History of Memorial Day

Ignaz Semmelweis was a Hungarian physician who discovered the cause of childbed fever and introduced the "germ theory" to the medical world. Unfortunately, it was through his experience of contaminating his patients that he learned that he was the problem. He was the carrier of the disease that led to many deaths in Vienna General Hospital. Like Semmelweis, we are the problems to our problems. We don't always see it, because we are self-deceived, but we are the contributors to our problems. In this podcast we discuss self-deception, how we contribute to our problems, and how to contribute to the solutions by using two simple questions. Is there any way I am contributing to this problem? What is the end result WE are looking for? Listen in to hear more about Ignaz Semmelwis' story and discovery and how this relates to us in our day-to-day interactions and relationship, and then how to become the solution! Leadership and Self-Deception

The school year is quickly wrapping up! With field trips, field days, finals, crazy schedules, and more, the month of May will be over before you know it and summer vacation will be underway! These past few weeks I have loved getting my mail to see graduation announcements from the class of 2024. Friends and families all over are celebrating their seniors as graduation day approaches and they are off and running onto their next great adventure! I have a couple of clients who are graduating this year and I have loved the chance to get their announcements. One mom asked me to write some advice specifically for her daughter and I loved having that opportunity. While her message was specifically designed for her, I thought about the advice I'd give to most all seniors! So if you have a senior pass this along and I'm pretty sure this podcast will apply to all of us! As I started making my list it kept growing, so this in no means is a one-and-done list! While you are listening, think of some of the secrets you'd add, and keep it going! In today's podcast, we will discuss Learn something every day Express gratitude every day Work hard Move forward Be kind Continue to get to know God Listen in! God's Intent is to Bring You Home by Patrick Kearon

It's always a pleasure to interview one of my children for the podcast! This week I chat with my son Elder Cody Rydalch! Cody has been serving a mission for the Church of Jesus Christ of Latter-Day Saints in Costa Rica for the last 18 months. About a month ago, he came home for health reasons and we have had the joy of having him home while we work to get him well. As he has been home he has continued to serve as a service missionary. In this episode, I talk to Cody about his mission in Costa Rica and what he's learned from that experience, his experience as a service missionary, and much more! Cody is a wealth of wisdom and knowledge! I have loved getting to spend time with him and hope you enjoy listening to him as much as I do!

Our bodies go through a lot in a day. They are the vehicles we use to work, play, serve, teach, nurture, and so much more! They require a little TLC! Last week we talked about the Five Pillars to Living well. Sleep Nutrition Movement Sunlight Connection When one of these is ours, we naturally work to compensate by other means. Sometimes we eat more when we are tired. Sometimes we use coping strategies to compensate. Do you ever notice that when one of these areas is off, it affects our ability to feel the Holy Ghost? In today's podcast, we talk about how prioritizing the five pillars can help us feel the impressions of the Holy Ghost, why it matters, and what we can do to take steps forward! Listen In! Revelation for the Church, Revelation for our Lives Russell M. Nelson The Sanctity of the Body by Susan W. Tanner

Dying Well. What does that look like? When we think of dying well, it means probably with loved ones, home, comfortable, safe, enjoying life, free of pain and suffering. Does living well look the same? I have wondered if in our efforts to die well, we acutually live well. This podcast discusses Five Pillars to Living (and Dying) Well! They are Sleep Nutrition Movement Sunlight Connection In each of these areas, there is so much information and so much every one of us has experience in, and also areas we could improve. If we use these Five pillars to start and provide a foundation, we can live and die well! Listen in for more!

Everywhere we go we can find rules and regulations. When we travel to a baseball tournament on the weekends, there are regulations for the number of innings, runs, and pitch counts. The purpose of these regulations is to maintain safety and provide proper rest for the players. Just like a pitcher needs regulations and rest, so do we. We need nervous system regulation to help us flexibly fluctuate between states of arousal and not get stuck or so stimulated that we shut down. In this podcast, we talk about Nervous System Regulation and I offer 5 of my favorite ways to regulate. Breathe Settle In Music Rubbing Hand over Heart These are my favorites because they can be done anywhere and sometimes consecutively. They have helped me when feeling completely overwhelmed or exhausted and provided rest and relief so I can reset. Listen in to today's podcast to get some ideas to use in your day-to-day!

Every single one of us has a problem or challenge that can feel like we are walking around with a 50 pound weight on our shoulders. They can be heavy, burdensom, and tiring. And sometimes it feels like we are completely alone when packing that challenge. I know that I have a tendency to keep my worries and burdens to myself, to not ask for help from God or from anyone else. Probably due to some pride and also some fear. Fear of being vulnerable and letting my gaurd down. Fear of admitting that I don't have it all figured out and can't do it all alone. In this podcast we talk about asking for help. Who do we ask? First, Heavenly Father. The one who knows all and is always working in our favor. Ask Him. He will help us get the answers and solutions we will need to move forward, problem solve, and he will give us the strength to endure. Second, ask others. There is a statistic that says that if we have a challenge and explain our situation to three trusted individuals, those 3 people will be able to help you get the answers and solutions you will need by either having the answer or helping you find the answer. We are not alone in this life or in our challenges. We have many who care and love us and who want to help. All we have to do is ASK! Listen in to hear more and ways to implement this!

There are many times when things go just as we thought they would. When we have planned and prepared and everything goes perfectly, and then there are times when they don't. In fact. As I think about most things, they often look different than I thought they would have in my mind, but it's OK. This week we had a surprise text that followed with having our son Cody coming home from his mission from Costa Rica! He has been having several health challenges for months and we've done all we can to support him out there, but after months of "gutting it out" he decided it was time to come home to get some tests and care here. In this podcast I talk about that and what it felt like on this journey. There was sadness, fear, frustration, anger, happiness, joy, and many other emotions. It's been a roller coaster for sure! And there are many things we have learned and are learning. First: It's OK to be sad that things are different than you thought. It's OK to mourn that ideal expectation or scenario. However, sometimes our sadness gets layered on with many other emotions like anger and then we do things that aren't who we are. We can pull away, disconnect, and abandon our true selves. After giving yourselves a minute to be sad, choose to see opportunity. Choose joy. Choose happiness. There will be blessings and more joy, there will be growth and learning, and there will be peace. Listen in for more!