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

The 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.

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Transcript

A Dedication To New Exercisers

Three Messages To Fuel Your Journey

Grief And Growth Side By Side

Setbacks As Fuel, Not Roadblocks

From SMART Goals To Daily Momentum

Affirmations That Rebuild Self-Belief

Honoring Dates, Honoring Progress

Don’t Just Dream—Act With A Plan

Workbook Prompts For Clarity And Action

Wondra 2:50

Hello and welcome back to the Motivational Fuel Podcast, your weekly dose of inspiration, empowerment, and real talks. Whether you're tuning in from my YouTube channel and listening on your favorite podcast platform, I am so happy you are in my presence and your decision to enjoy the podcast. It fills me with joy. And I am so happy that you are here with me today. My name is Wondra Spencer, the founder of Inspire and Drive. I am a firm believer of motivation from within. So with this podcast, it's designed to uplift anyone, seeking strength, care, clarity, and purpose. And the topics we are sharing some health, love, self-care, lifestyle, finances, personal growth, and spirituality. Alongside my listeners like you, I hope you enjoy the stories that we share to help you rise, reset, and repurpose and refocus yourself in both professionally and personally. So grab a cup of coffee, take a deep breath, and let's fuel your drive from the inside out. We will continue the series with chapter 6 today, which is found on page 61 of Don't Stop and Keep Going. But before we dive into chapter 6, I really want to dedicate this episode to the first time exercisers, or if you're restarting exercise, you can do it. Pat yourself on the back, start with a good scratch. You can scratch your muscles, maybe a light walk. If you're walking the house or your neighborhood, just be careful and scratch again and do some meditation that can help you with your exercise journey. So with chapter 6, it is three messages to fuel your journey. So I want you to embrace your momentum, focus on celebrating the small victories, having and maintaining that momentum mindset. It's a step forward on how small your contributions, your overall progress, overcoming you to overcome any setbacks and committed to your goals and acknowledge growth through grief, really understanding your grief journey, that it coexists with your joy and your strength, and cherishing your memories while using them as a motivation to propel yourself towards a hopeful future, embracing the resilience that comes from navigating both your joy and sorrow. I do hope you have my book. It is a bestseller on Amazon. You can purchase it on my website, wonderspencer.com, get it from Walmart, Barnes and Nobles. Again, Amazon Goodreads if you go there. So you can fulfill your personal fulfillment and achieving your aspiration. So there was really a time where I felt like grief was in a wall that I couldn't climb, but I wanted to remember my perk, my purpose, and I took that small step to become stride, and that became my mission. So with the mindset, each day, your small wins, your celebration for your progress, which is not perfection, any setbacks, which is fuel, and not any roadblocks. So embracing that momentum mindset each day, take a moment to acknowledge and celebrate your small victories, whether you achieve or you're completing a test, a simple exercise routine, you're getting back into the busy workday, really cherishing your progress that you've come so far in the skills that you develop. So if you encounter any setbacks, rather feeling discouraged, really that serves for inspiration. So we challenges you to move forward, motivating you over any obstacles and the greater heights and purpose. So, really, with the chapter five, we just talked about your smart goals. So now you identify your goals, which you're passionate about, and break it down to achievable steps, set a timeline, celebrate that milestone, so you celebrate that different milestone, clarify any aspirations, just keep moving forward and embracing that determination. So you must still do your breathing exercises, your affirmations, do those and journaling. So, what does not stop looking like for me today? Grief, it can be a shadow profound journey that evolves. On the days where it washes over you like a tide, those memories that can spark joy, remind you of your strength, your resilience, and you're not letting go, but you want to try to move forward, memories of love and hope, and possibilities because it's a rough time right now, and as you set out to achieve your goals, really that feeling very that powerful feeling, that energy that spikes and motivates you to move forward with every milestone that's reached. You want to continue to drive, allowing yourself to realize that your dreams can help you, really your joy, celebrate success, whether it's big or it's small, and really focus on the momentum, set out opportunities to pass limits, and let your passion guide you toward your future fulfilled remarkable achievements and personal growth. In this chapter, I do have an excerpt from my book Becoming a New You in 30 days. So your three things for your affirmation, which would be you can say positive things. I am beautiful, I'm successful. I can't do it. So you want to turn that into something that is really powerful for yourself, and it can drive your self-esteem if you're really if someone is really making you mad, say those positive affirmations, improving your day, and you can say these to yourself any time of the day. So with the encounters of a loss, maybe look at their birthday, death date of a loved one, really those fond memories. It can be a mixed feeling of emotions, techniques that you learn, and remember you can look at the other chapters in the book too that will help you on your progress. So, really don't just dream about your aspirations, take that bravely to turn them into reality, and with the workbook, it can offer a space that can turn your theme into something more personally. So, with chapter seven, that will be on the next episode, we're going to pour into yourself and lift up lift others and with your self-contract, which is on page 67 of the book. Now, with the rise again workbook for chapter six, you don't stop and keep going, so you're going to identify your passion, what really what activities that energize you, get you excited, your passions you want to explore. When was the last time you felt truly fulfilled while engaging in the activity? Think about that setting your goals short-term, long term with it, your SMART goals, any challenges that you have encountered, and how did inspire you for personal growth, the three supportive influences in your life that you can lean on for tough times, whether you're taking the time to overcome your obstacles, the path towards your goals, and writing your daily motivation in part four, writing motivational statements that you can refer to daily, which we can help yourself, and how would you ignite your journaling and meditation into your daily routine or take a self-reflection? Whether you're going to display your goals to keep them from the front and the center in your life. So, really take the time to fill out the worksheet. You can revisit it anytime, have your journal tour fulfilling your passion and your goals, and make sure that you continue to take care of yourself during this time of grief or re-energizing yourself so you can keep going and keep inspiring yourself to do better, and you will just one day and one step at a time. So, with chapter seven, pouring to yourself and uplifting, uplifting others and yourself to contract, remember to share this podcast with others. At least five. You can try and really tag me on social media , wondraspencer.com. You can purchase my book if you're not following along for this episode. And if you want to contact me, I have some coaching packages or coaching session on my website. Tag me on social media. So I hope you are enjoying this series and the rise again book and workbook. So, have a great day, stay safe and remember to take care of you first. Thank you. Bye bye.