Motivational Fuel

50th Episode!! RISE AGAIN: Chapter Six, Don’t Stop and Keep Going

Send a textThe 50th Episode, and thanks for the support! When progress feels far away, the smallest win can change the day. We dive into a practical, compassionate playbook for building momentum, honoring grief without losing motion, and turning setbacks into the fuel that keeps you moving forward. Wondra Spencer, founder of Inspire and Drive and author of the Amazon bestseller Don’t Stop and Keep Going, shares three core messages: celebrate tiny, repeatable wins, let joy and sorrow coexist, and design goals that survive real life.We start with a gentle reset for first-time or returning exercisers—light movement, mindful breathing, and five-minute routines that prove you can start where you are. From there, we explore a momentum mindset rooted in SMART goals and visible milestones, so progress is measured, not imagined. Wondra explains how to reframe obstacles as design problems, adjust scope without abandoning standards, and build identity through consistent action. Along the way, we bring grief into the conversation with honesty: memories can ache and still inspire. By tying affirmations to specific behaviors and pairing them with breathwork, you create self-belief that reflects what you do, not just what you say.You’ll also hear workbook-driven prompts to identify passions, set short- and long-term targets, map your support network, and script daily motivation you can revisit on hard days. If you’ve ever wondered how to keep going when perfection fails, this guide shows you how to lower the bar without lowering your vision—one checkmark, one breath, one step at a time. Subscribe, share with a friend who needs a nudge, and leave a review to tell us the tiny win you’re celebrating today. Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can send me a cup of coffee and thank you! Buzzsprout Referral Create a Store Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showHow to Follow: Alignable Profile Motivational Fuel Podcast Quick Listener Survey wondraspencer.com Connect with me: Instagram | Facebook | TikTok | X (Twitter) | YouTube

RISE AGAIN: Chapter Five, Passion & Smart Goals

Send us a textWe turn passion into progress using SMART goals, daily 15‑minute practices, and supportive environments that make change stick. Grief becomes fuel, clarity drives action, and we share a simple workbook flow to set short‑ and long‑term goals you can track.• Chapter five focus on passion and SMART goals• Identifying true drivers and naming what matters• Setting one six‑month and one one‑year goal• Creating a 15‑minute daily meditation practice• Using journals, timers and visual cues• Reframing grief and setbacks as catalysts• Building a circle of positive influences• Workbook flow for clarity• Reviewing goals across the yearBuy my book Rise Again, share your goals on my website, and tag me in your posts Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can sen Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can send me a cup of coffee and thank you! Buzzsprout Referral Create a Store Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showHow to Follow: Alignable Profile Motivational Fuel Podcast Quick Listener Survey wondraspencer.com Connect with me: Instagram | Facebook | TikTok | X (Twitter) | YouTube

RISE AGAIN: Chapter Four, Care for You

Send us a textWhen loss rearranges your life, even basic care can feel complicated. Today, we explore how tending to your well-being is not a retreat from love, but a daily way to honor it. We walk through chapter four of Rise Again—Care For You—and share simple practices, honest mindsets, and supportive tools that help you rebuild balance without guilt.We start with the essentials: small rituals that calm the nervous system and make space for emotion, like a quiet cup of tea, a short nap, breathwork, or a nature walk when the weather allows. From there, we look at why reaching out for counseling, coaching, or spiritual guidance is an act of courage that accelerates healing. You’ll hear how to combine professional support with everyday choices so you can maintain steadiness when grief surges, and life stays busy.To move from ideas to action, we open the workbook and walk through reflection prompts that identify your soothing routines, rewrite guilt narratives, and set simple plans you can keep. We also share a few ways to weave remembrance into self-care—lighting a candle, speaking their name, revisiting a favorite passage—so memory and healing sit side by side. Finally, we preview next week’s focus on passion and SMART goals, showing how compassionate structure can guide your next steps.If you’re ready to feel supported while you support yourself, this conversation is your starting place. Grab the book and workbook, follow along with the prompts, and share this episode with someone who needs a calm voice. Subscribe, leave a review to help others find the show, and tell us: what one practice will you try this week? Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can sen Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can send me a cup of coffee and thank you! Buzzsprout Referral Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showHow to Follow: Alignable Profile Motivational Fuel Podcast Quick Listener Survey wondraspencer.com Connect with me: Instagram | Facebook | TikTok | X (Twitter) | YouTube

RISE AGAIN: Chapter Three, Treasuring Our Beloved

Send us a textGrief doesn’t ask for grand gestures; it asks for honesty. We explore a grounded way to honor someone you love by crafting a personal day of remembrance built around small, sincere rituals that actually fit your life. Instead of performative milestones, we focus on simple practices—favorite recipes, treasured songs, a quiet walk, a single candle—that turn memory into ongoing connection and help you heal without rushing the process.Together, we map out how to choose a meaningful date, set an intention, and weave in passions that reflect who they were. You’ll hear practical examples for every kind of remembrance: cooking their go-to dish while sharing photos, planting flowers in their color, curating a playlist that grows each year, or writing a letter that captures the details of the day. We also talk about inviting family to contribute one short memory, using a scrapbook to track stories over time, and letting the ritual stay light or expand as your capacity changes. The message is simple: choose memory over extravagance, presence over pressure, and let love guide the plan.If loss is fresh, you’ll find gentle, flexible entry points—one song, one candle, one breath of fresh air. If you’re further along, we offer ways to deepen the tradition so legacy keeps flourishing in your daily life. By the end, you’ll have a clear framework for a remembrance day that feels true to you and true to them, with tools you can repeat each year to support steady, compassionate healing.If this resonated, subscribe on YouTube or your favorite podcast app, share with someone who needs it, and leave a review so others can find the show. Your support helps more people rise again. Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can sen Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can send me a cup of coffee and thank you! Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showHow to Follow: Alignable Profile Motivational Fuel Podcast Quick Listener Survey wondraspencer.com Connect with me: Instagram | Facebook | TikTok | X (Twitter) | YouTube

RISE AGAIN: Chapter Two, Facing Challenges in Coping

Send us a textHeavy days happen, and pretending they don’t only makes them louder. We open up about riding those waves with self-compassion, then stack simple practices that turn stuck energy into forward motion. Think tiny rituals that change your state, flexible routines that support real life, and health basics that quietly carry you when motivation dips.We start by normalizing fluctuation—energy, emotions, even confidence move in cycles. From there, we show how an evening check-in and a morning intention can anchor your day without trapping you in perfection. You’ll hear grounded examples of kindness rituals that work on tough days, from speaking a shaky affirmation to wearing something that feels like a hug. We dig into reframing setbacks as data, not identity, so you can adjust plans without abandoning goals.Then we get practical. Hydration as a mood and focus lever. Thirty minutes of movement in any form you enjoy—walking after dinner, stretching between tasks, dancing to your favorite track—and a brief breathing practice to cue recovery. We talk about spotting stress signals early and using small tools like mindfulness, journaling, or a quick reset to return to center. Community takes the spotlight too: why encouragement matters, how to find people who lift you, and what a simple “check-in” message can do on heavy days.To make it stick, we share workbook prompts: mapping energy dips, crafting one honest affirmation, drafting morning and evening outlines, tracking water and activity, and naming one person you’ll reach out to when things feel hard. If you’re ready to rebuild with grace rather than grit alone, this conversation gives you the steps and the support to rise again. If this resonated, subscribe, share with a friend who needs it, and leave a review to help more people find the show. Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can sen Order My Bestseller on Bookshop!Amazon Best‑Selling Author!Wondra's Amazon Picks!Best Support! Cash App Support my show! Buy Me CoffeeYou can send me a cup of coffee and thank you! Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showHow to Follow: Alignable Profile Motivational Fuel Podcast Quick Listener Survey wondraspencer.com Connect with me: Instagram | Facebook | TikTok | X (Twitter) | YouTube