Lemon Cheesecake Bites

Ahhhh….Spring is here and that means all things lemon! The freshness of lemon makes everything happier and here in Colorado the season of Spring comes in and will usually leave for a few days and then return again! We get fooled when the season comes because April is our typical snowiest month of the year and sometimes we even get snow in May and June!

Yikes back to the happiness of lemon!

These Mini Lemon Cheesecakes are creamy, easy, and have a blast of refreshing lemon flavor. With the flavor you get a burst of Spring and instant happiness!

Since these are in a cupcake pan because they are the perfect-sized dessert and make the best dessert for birthday parties, pot lucks, gatherings, showers, holidays, or any time you’re craving cheesecake. You can top with whipped cream, and fresh berries, or enjoy them just as they are. 

I love making cheesecake bites because they are SO much easier to make than a whole cheesecake. Plus I can have a little bite and be totally satisfied versus a big slice of cheesecake that feels heavy. You don’t have to feel as guilty because they are made in a cupcake pan so they are perfectly portioned and make the best dessert for any occasion.


Lemon Cheesecake Filling

  • 12 ounces softened cream cheese (1 1/2 blocks)
  • 1/2 cup granulated sugar
  • 2 tablespoons all-purpose flour
  • 2 tablespoons sour cream or plain Greek yogurt
  • 1/2 teaspoon vanilla extract
  • 2 whole eggs
  • 1 tablespoon lemon zest
  • 1/4 cup fresh lemon juice

Shortbread Cookie Crust

  • 1 cup shortbread cookies
  • 3 tablespoons unsalted butter melted
  • 2 tablespoons granulated sugar


In a food processor, combine the shortbread cookies, melted butter, and sugar. Process for a few minutes until the mixture turns into a crumb-like consistency. Line two REGULAR cupcake baking pans with paper or silicone liners and evenly divide the shortbread cookie crumb mixture among 16 cups. With a spice jar, firmly press onto the cookie mixture to form a crust. Set aside.


In a large mixing bowl beat together the cream cheese, sugar, and flour with an electric mixer until smooth. Add the sour cream, vanilla extract, eggs, lemon zest, and lemon juice and beat just until combined, scraping down the sides of the bowl often. The cheesecake mixture will be smooth. Be sure not to overmix.


With a tablespoon, spoon the mixture evenly on top of the crusts. Bake for 15-17 minutes or until the centers are set. Let cool completely, and store in the refrigerator until ready to serve. Remove cupcake liners and top with whipped cream (optional).

You can store these delicious bites in a plastic container in the fridge for up to a week, although they won’t last that long!

And the little bottle of lemon essential oil? First and foremost make sure your oil is tested for purity and is proven to be clear of impurities and potential harmful additives. I only use doTERRA because of their strict testing and ensuring that every bottle is safe for use, plus they are transparent about their testing protocols and every bottle’s testing report can be viewed at sourcetoyou.com. I am positive that grocery store essential oils don’t have this testing. Be safe and be aware.

There are tons of uses for the lemon essential oil beyond these tasty treats. Cleaning surfaces in your home, adding a drop to your water for a burst of flavor, making homemade cleaning paste and tablets, adding to greek yogurt, diffusing for a fresh aroma, and so much more. This handy guide will show you all the ways to use essential oils!

Now, go get to making these lemony little bites of goodness!

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Eating is Self-Care

Gosh this one hit me in the eyes. I have mentioned before that eating is not a huge priority for me and I often go most of the day without any fuel in me….and all the walking and working out on empty has been something that I have been trying to do better with.

I’ve started to make ahead lunches and sometimes breakfast (🤮) things to take on the road with me. I am not a sandwich person and I don’t have ways to heat up things while I am driving so learning to eat cold pork chops and meatloaf has been a learning curve 😂

Since I was so sick last week, I really tuned into what my body wants and needs. I refer to last week as the great cleanse and now I am starting over with a clean body.

Less sugar, coffee and alcohol and more protein, veggies and fruit.

Some of my favorites for quick and easy on the go are:

As much as I self care my body, this eating thing has been a huge gap in my self care and I am ready to do better. I am ready to fuel her with good things and honor the needs of my body in a different way.

What’s your eating self care look like? Give me some ideas!

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Healthy Shamrock Shake

Here’s a healthy shamrock shake recipe for you to enjoy this St.Patrick’s Day instead the sugary, dyed version from the drive thru. It’s all fun until you actually look at the ingredients and calories. Have you ever looked up the ingredients for McDonald’s shamrock shake? Do a quick Google search. I promise you’ll never want to eat another one again after you see what’s in it.

This version takes the same amount of time to make as it would take you to sit in the drive thru and it is packed with nutrients and the perfect amount of healthy fat and protein.

This lightened up version with the pure Peppermint essential oil will definitely help you feel amazing and might even bring some luck your way!

Here is a homemade version of the Shamrock Shake that tastes great and is so much healthier.

Please be sure to use an essential oil that is safe to consume. Many are not. The bottle will have a supplements facts label on it if it is safe to eat. It’s also not recommended to consume any essential oil you’ve bought from Amazon or other unknown sources. Even if it has a tamper proof cap on it. Many are adulterated a posed to look like the legit thing. Crazy, I know.

Whip this up for some shamrock fun!

• 1 ripe Avocado
• ½ cup milk of choice Almond, Coconut, etc
• ½ cup frozen banana
• 1 scoop active stacks Vanilla protein powder
• ¼ cup ice
• 2 drops Peppermint Essential Oil. Make sure to use one that is labeled safe for consumption. I use doTERRA brand.
• 1 scoop doTERRA Greens. Or use your favorite dried greens. Leave it out if you don’t have it.

• Combine all ingredients in your blender and blend well. Add more liquid if necessary.

Amazing and way better for you than the sugar filled green treat! Plus, you might get some extra luck on your side! 🍀

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The Longing

It doesn’t interest me what you do for a living. I want to know what you ache for and if you dare to dream of meeting your heart’s longing.

The Invitation, Oriah Mountain Dreamer

I was exposed to this poem many years and it is one I go back to time and time again. Imagine my happiness when I stumbled upon the book in an old used book store that was written from the poem itself. The book goes into depth of each stanza and truly has touched my soul.

I find the poem summons something in me to look further into learning about myself. Certainly when reading it, the poem can be read to be that of something one is reading when looking for certain characteristics for a beloved or partner, but I feel like if we cannot answer some of these key questions in our own minds for ourself, then how could we expect the same from someone else?

I want to know what I ache for. I want to touch the place in me that longs for connection, an intimacy with life itself and all that the sacred touches. I want to see that the willingness to live my desire takes courage. I want to taste the longing, feel the ache, and risk finding my deepest desire.

What do I really want? Really need? Really desire? My answers today seem simple and yet pure.

I doesn’t interest me to have a large group of friends, what I really need is one that understands and sees me.

It doesn’t interest me to have a huge house, what I really want is a home that is full of unconditional love.

It doesn’t interest me to be rich, what I really desire is to know I made a difference in the world.

Can you each meet your hearts longing? Can you dare to dream?

As we go about our every day tasks it is useful to return to these questions. Certainly each of us has the mundane aspects to our daily lives that must be done; taking out the garbage, tending to the animals, making dinner, cleaning the house, etc., but beyond the scope of the daily to-do’s, can you ask and answer the questions with truth? And then, can you give yourself what you want, need, and desire?

Start here. Simply finish these statements. Sit with your answers and return to them throughout the day. Notice if your actions are in alignment.

I want…

I need…

I desire…

Breathe with those statements for 5-6 breath cycles.

Can you speak the unspeakable and state, from your heart, what you want? What you need? What you desire? Can you finish this statement—it doesn’t interest me to have…when what I really want is

Ask yourself. Now listen.

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DIY Eyelash Serum

Pardon me fellas but this one is for the ladies out there. Well, unless you’re a dude that wants naturally long, luscious eyelashes.

False eyelashes are everywhere. Well, everywhere except on MY face. I love the idea of long thick lashes, but NOT the idea of the cost and time entailed to have them applied. I would rather spend my money on other things and I definitely wouldn’t want to take the time to go every few weeks for fills.

It’s a fairly known fact that some oils and essential oils can help our hair grow naturally, and this includes the eyelash hair! I’ve been using this for over a month and definitely see the difference. My lashes are longer and fuller.

This simple recipe is quick, and affordable (compared to store bought serums packed with extra ingredients). I grabbed these serum tubes on Amazon and they work perfectly!

Castor oil is a key ingredient in this serum and is my choice when it comes to making an eyelash serum or a hair fortifying mask.

How Does Castor Oil Benefit Hair Growth?

Besides its antifungal and antibacterial properties, castor oil is packed with beneficial nutrients like proteins, minerals, and fatty acids, such as oleic, linoleic, stearic, and palmitic ricinoleic acids (1). It also contains natural compounds that may help promote hair growth.

• Castor Oil Contains Vitamin E
Vitamin E works as a powerful antioxidant that conditions your lashes and may prevent them from falling out. It also helps repair damage to hair follicles, which may promote hair growth .

• Castor Oil Is Rich In Ricinoleic Acid
Castor oil also contains naturally high levels of ricinoleic acid, an omega-9 essential fatty acid that may help thicken your lashes and stimulate lash growth

Eyelash Serum Recipe:

How to apply:

Apply the serum along top edge of eyelash area along eye lid. Be mindful to not apply to the eyes. You can also add some to your eyebrows if they are thinning. Double win!

Grab these essential oils here and get the lashes you’ve wanted! If I were you, I would also add a lemon oil for an instant burst of happiness and because everyone should have lemon oil on hand. Think cleaning, detox, mood support and more!

What’s even more amazing is these essential oils also support sleep, hormones, mood, focus and you can use the rosemary in culinary dishes! Natural yum! Check out this gorgeous ebook to see how versatile essential oils are!

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Low Carb Chicken Pot Pie Soup

This creamy, cozy and delicious chicken pot pie soup has it all! A dairy-free chicken pot pie filling with loads of veggies and savory herbs and the yummiest paleo + low carb biscuits! The whole family will love this healthy, hearty soup on cold winter night

Here is Colorado it is sooooooo cold. We usually have a few days of cold and then back to sunny skies and tolerable temperatures. Not this month. We have been frozen all month. So frozen I have had to cancel studio Yoga classes all month. Since I can’t teach tonight, I am making this hearty soup.

Chicken Pot Pie Soup

This soup can be made Whole 30 compliant or Paleo but since I am loving living with a tad bit of moderation and good flavors, I am going for the yummy biscuits! The biscuits are crazy simple – just a few ingredients that you mix up all in one bowl! They’re low carb too, without any starch or sweeteners used.

Here’s what you need for the low carb biscuits:


One- bowl Low Carb Biscuits:

  • 1 1/2 cup blanched almond flour
  • 1/4 cup coconut flour
  • 1 1/2 tsp baking powder **
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 6 Tbsp ghee or grass fed butter, melted
  • 6 Tbsp coconut milk full fat
  • 2 large eggs whisked

Chicken Pot Pie Soup:

  • 1/4 cup ghee or coconut oil, or grass fed butter, divided
  • 1 lb boneless skinless chicken breasts cut into 1/2” cubes
  • Sea salt and pepper to taste
  • 3 celery stalks chopped
  • 1 medium onion chopped
  • 1 cup mushrooms chopped
  • 4 cloves garlic minced
  • 1 tsp Fresh rosemary minced
  • 1 tsp Fresh sage minced
  • 1 tsp Fresh thyme minced
  • 3 Tbsp arrowroot starch
  • 2 3/4 cups chicken bone broth
  • 1 16 oz bag frozen peas and carrots*
  • 1 cup coconut milk full fat, blended before added, if necessary
  • Sea salt and black pepper to taste
  • Fresh parsley for garnish
  • I love to add one drop of thyme or rosemary essential oil


  1. Preheat your oven to 350° and line a large baking sheet with parchment paper. In a large mixing bowl, stir together all the dry ingredients. Make a well in the center of the dry mixture and add in the butter, coconut milk and eggs. Stir until well combined and smooth. Chill the mixture in the refrigerator for 10-15 minutes.
  2. Using an ice cream scoop, scoop 1/4 cups of batter on the prepared baking sheet at least 2” apart. I made 8 biscuits. Bake in the preheated oven for 15-18 minutes or until light golden brown. Serve right away with the soup
  3. Meanwhile, heat a large stock pot over medium high heat and add 2 Tbsp ghee. Add the chicken cubes and sprinkle with sea sat and pepper. Cook, stirring occasionally for about 3 minutes until golden on the outside. Remove to a plate and set aside.
  4. Lower the heat to medium and add the remaining 2 Tbsp of ghee. Add the celery, onions, and mushrooms and sprinkle with a bit of sea salt. Cook for one minute, then add the garlic and fresh herbs. Continue to cook another 2-3 minutes or until veggies are soft and fragrant.
  5. Whisk the tapioca flour into the veggies, then add in the broth and stir. Bring to a boil, then lower the heat to a strong simmer and simmer about 5 minutes. Add in the peas and carrots, coconut milk, and chicken. Bring back to a boil, then simmer for 3-5 more minutes. Season the soup with salt and pepper to taste.
  6. To serve, garnish with soup with parsley and serve with a biscuit. Enjoy!

Heck yes!

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Creating a Ripple Effect

When you do some good work and if it inspires others, then you have just created the ripple effect. -Mohith Agadi

If you have been reading and watching awhile you know I have chosen a single word for my year for 19 years. This word acts as a compass for my thoughts, words and actions throughout the year. I create graphics, post notes, make screen savers, buy bracelets with the word embedded on it, I create essential oil blends to support my intention, I talk about it ALL THE TIME, and I basically embody the essence of the word and watch as my life adjusts. Sometimes the word and intention literally kicks my butt within days of declaring my intention and sometimes it takes months of work to reveal its magic.

It is a deep practice to me and one that I believe changes lives. For the entire month of January I basically ask anyone in my life what their word of the year is. If they look at me like I am crazy, I immediately dive into the readers digest version of the process and how we are all creators of our life.

I recently shared this lesson with the agencies serving adults with traumatic brain injuries that I teach adapt yoga and wellness in. Imagine my heart exploding when I learned today that over 30 individuals have chosen a word or theme for their year and have created affirmation cards for their bedroom. These are people with tremendous impact of disability and yet, they are showing up and doing the work.

I am so proud that one little (huge) lesson has impacted so many. This means that 30 people will be focused on living their best life, despite many challenges. It means that they will shift their focus from their limitations to what they want to create in their life.

They could choose to just be angry and wait until life takes them. They could be focused on being a victim and losing everything. They could be focused on the should have beens. They could have made excuses as to why it will never work.

Instead, they embrace a lesson and run with it.

That is the ripple effect that happens when someone does the work and then shares the life changing lesson with anyone willing to listen (or not). These brave people will be creating their best version of their life through the power of intention, and in return it will impact others. That is powerful.

So, are YOU ready to choose a theme for your year? Are you ready to create the life of your dreams?

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Fear is Big…Clarity is Bigger

If you’ve been following me you may have seen that I have chosen to put a little effort into being vulnerable this year. Looking at me from the distance – or sometimes even for those close to me – I appear to be unstoppable, strong, creative, successful, determined, and without a doubt a true overcomer. That is all true.

You may have also seen that I also opted to explore vulnerability in my life this year and dip my toes into a little “emotional exposure” as Brené Brown so eloquently says. Well, emotional exposure was proving to begin with a big bang.

Fear and uncertainity started to show up in big ways as soon as I declared I was ready to look vulnerability in the eye. It is one thing to feel these things, but I have a tendency to keep those big emotions to myself so the exposing of them was almost was big as feeling them.

So to be really open and honest, I have been fighting my way from slipping down into the depths of huge feelings of fear like I have never been over the last few weeks. Seems that since the declarative statement of what I was willing to improve in my life, vulnerability said “let’s just see how you can handle real big feelings”.

Thinking I am in complete readiness for my upcoming major hip overhaul, suddenly I was overcome with fear. Big time terror day after day. Waking up in the night fear. Shaking fear. Pit of the stomach fear. Gripping fear.

I told myself over and over that people get hip replacements all the time and yes most people do fine. But that is not a blanket statement my mind easily accepted. Of course we also hear about the 82 year old grandma who gets a new hip and is at the social club within a week which can make for some serious unhealthy comparison.

The fear began to battle comparison and I was questioning myself more than I ever have. Would my body and dysfunctional immune system accept the new hip? How much would my life be changed? How much will I have to rely on others to help me? How much time would I be away from work? Would I still be in pain? Would I ever be able to practice yoga the way I do? Will I get another blood clot? Will I get an infection? What if…? What if …? But what if…..? Over and over and over and over.

You see this isn’t a classic case of having bone on bone joint issue or severe arthritis. My joint is in perfect health and every doctor who has looked at the images scratches their head and wonders if that will address the pain. I have had three grueling tissue repairs on this previous hip and I still have a tremendous amount of pain and inflammation so the theory with my beloved surgeon whom I trust with my life is to remove the joint and closely surrounding tissue and give my body a clean, new joint which may greatly reduce my constant pain. The word “may” started to feel really scary as the days for closer.

I begged for silent moments of clarity. I pleaded with my conscious to give me insights. I walked and screamed at the sky to help me.

Is living in pain an option? Absolutely. Is enduring torturous fear an option? Hell no.

As I navigated this very unusual emotion over the course of the last few weeks I was startled at the physical changes that were occurring in my body. I am an incredibly steady and stable woman so to feel such intensity in an unfamiliar emotion was taking a toll. I had a racing heart all hours of the day, eating was incredibly hard, I felt like I had adrenaline running 24/7 through my veins, and I was experiencing deep pain in my belly every time I thought about laying on that stainless steel table for the 4th time. Of course the turmoil in my solar plexus was my first indication that my gut was telling me to listen. As the days ticked off I had more and more gut instinct knowing.

In my yogic thinking world what I was experiencing was a complete mind/body interaction where my intuition, or gut instinct, which is essentially our solar plexus where decisions are made and our personal power is being stoked like a fire. Feeling my personal power escape my body while making a life altering decision was sending my body into real time horror.

What if I chose to not listen to the language my body was speaking? What if I opted to ignore the screaming inside my body to pause and ask more questions? Despite the four second opinions there was still so much uncertainty about if this was truly the right direction to take, and yet my instinct knew it was not.

The moment that I stepped into my personal power and reclaimed clarity, it all stopped. I felt lighter. I felt myself gather up all that I know and feel about myself and feel empowered with clarity and much needed hope. A conversation with my surgeon late in the day where he reassured me that it was indeed a good decision to wait validated for me what I already knew.

I think we all have the capacity to know what our bodies need. We may not know the details to a solution like a complex surgery or diagnosis, but we do know when something feels off. We do know when our personal power is being threatened. We do know when we are right.

Vulnerability knocked on my door hard these first thirteen days of the year. But I welcomed her as a messenger and proudly reached out to a handful of safe people to pour my heart out. I revealed my fears and uncertainties. I spoke my vulnerability.

And when I did, sure enough clarity overtook fear.

I learned so much over the last few weeks about the subtle and not so subtle ways our body speaks to us, and that when we don’t feel something is right, to listen and then talk about it. Our voice is powerful and like anything, the more we do it the easier it becomes.

The hip surgery is on hold. Maybe forever but for sure in the near future. I am going to focus on the needs of my body that are determined with certainty like a quick knee scope, addressing some back issues with natural options and getting even healthier and stronger than I am—mind, body and spirit. Maybe the ol’ hip will calm itself down and all will be well.

Yay for vulnerability….round one complete.

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Word 2023 — Vulnerability

If we want to reclaim the essential emotional part of our lives and reignite our passion and purpose, we have to learn how to own and engage with our vulnerability and how to feel the emotions that come with it. – Brené Brown

It is not like I didn’t know this. I mean, I took a semester long course with Brené Brown and stepped into the world of Daring Greatly and succeeded on many levels. And it’s not like I have not practiced being vulnerable—I left a toxic relationship, quit my job to pursue my passion, bought a house knowing it is all on me and more. I nailed it and became super empowered in the process.

Vulnerability seemed to be a thing I thrive at. Give me a life altering challenge and I will without a doubt do well. But is that really all vulnerability is?

According to Brené vulnerability is uncertainty, risk and emotional exposure.


For the last couple months I have been listening to these little soul taps to look under vulnerability. To take a closer look that isn’t about becoming a badass and destroying a challenge. There was a whispering of something softer and different.

And also incredibly scary. I denied those little whispers and wanted desperately to choose a word that was easier and likely something I am already good at.

Seems to me I am able to easily handle uncertainty and risk on some levels but emotional exposure—never.

Maybe it’s my tendency to lean towards Capricorn strength and tenacity while also being a fiery redhead that gives me an unstoppable approach to life’s challenges. I don’t think raising three kids successfully alone could have been achieved any other way, but this is deeper than action. This is way deeper.

Control has always been something that brings me safety. Controlling my environment and the people I let in. Controlling my business and finances with a sharp eye. Controlling my physical health despite lots of pain by working my body to its best health. Controlling my emotions by not putting myself into situations where I might cry (or laugh). Controlling what I need by never asking for help. Exhausting maybe?


That all sounds like emotional exposure. Doing something anyway not knowing what the response or outcome might be. Sticking my neck out and hoping for the best.

Being seen.

This is about not just being seen for what I have overcome or what I do. It will require me to being willing to reveal parts of myself that are tucked safely deep down and to do what is uncomfortable and out of my comfort zone.

I did a little exercise in my journal over the last week and here is how I see it:

Vulnerability is—
Vulnerability feels like—
Vulnerability looks like—

Vulnerability is —failing, making a mistake, exposing myself publicly, crying, screwing up, feeling scolded, asking for help, not perfecting something, feeling needy or dependent on others, asking for what I need or want and feeling out of control.

Vulnerability feels like—crushing sensation in chest, upset stomach, short breath, panic to flee, racing heart, avoidance.

Vulnerability looks like— finishing and publishing the book that has been written, asking for help, receiving help, communicating openly with others, asking to be on more podcasts, letting go of some of my high self standards (not failing), finding resolution and peace with pain, being okay with my emotions and letting my emotions be seen.

For 2023 I give myself permission to fail or to succeed. I give myself permission to not do it all alone. I give myself permission to reveal and unfold in a way that stays in alignment with my soul but also welcomes risk. I give myself permission to be seen.

Truly seen.

Emotionally exposed with risk and uncertainty.

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Word 2022 in Review (Deliberate)

Deliberate is defined as done consciously and intentionally.

I chose DELIBERATE as my word for 2022 because I wanted to be more in tune with the choices I was making and what I was saying yes to. It has become a it overused to say “boundaries” and I wanted a softer approach to how I began to create some space in my life. I opted to think of my choices as filling the margins rather than having boundaries around my time or myself. I knew that after my previous year of refining my life I was ready to take it to the next level with pausing before I said yes to anything, and also being very intentional with my communication.

Early in the year I decided to carve out Friday as my day to only choose things that led to life I was trying to create. Previously I had a tendency to say yes to everything and everyone except myself which led to me often feeling overwhelmed, exhausted and at times resentful.

I am amazed at how setting an intention, pausing before saying yes and acting with a more conscious approach to life has become now a lifestyle. Of all the years I have been choosing a single word (about 18), this one had the most evident change in several different areas of my life.

Of course one of the biggest changes to my life was choosing that one day a week to be fully aware of what I put into the margins of my day. However, there were subtle changes to my style of communicating with others, especially under emotional strain. I took the same principle of pausing before speaking and the results were a much more peaceful commutation style and way more listening happening. I found that by slowing down I was able to clearly communicate my feelings and needs without sounded ungrateful or demanding. This was across people and situations. It was really amazing to see the shift in my communication enhancing my relationships.

I also found that as I commuted twice a week, driving sometimes up to 300 miles, I was very deliberate on the road and it became a very calm, focused almost meditation. The results were that as I became more intentional of my own driving, I was far less reactive to other peoples. This created delightful drives to work and I entered into my job with a very peaceful state.

As I flip back through my planner for the year I smile as I see how many great things happened on Fridays. Some of the adventures included:

•picking up golf clubs again and doing surprisingly well!

•hiking in my old favorite spots and rediscovering some of my old trails.

•lingering coffee shop dates alone where I could write or think or simply enjoy my coffee.

•mastering a pull up and a chin up became a late in the year goal and I claimed it! So fun!

•reading books during the day instead of just before bed where I usually read only a sentence or two before my eyes became too heavy.

•crocheting a few easy hats for myself and others is a great happy hour at home pastime.

•miles and miles of walks filled each day but I was able to log longer ones on Fridays.

•developing a deeper yoga practice was important to me this year and I found having a little more time allowed me to linger a bit on my mat.

•cultivating an amazing garden has been a pleasure of mine for years and each year it gets better! Fridays were weeding days and it is so soulful.

•massages are so important for my wellness and I found Friday afternoons to be the prime time for getting one.

•strength training became a must-do habit and I could not be more thrilled. I am so much stronger and have successfully achieved a pull up! I will never not life weights again.

I am so proud of myself for making this word stick and for the essence of what it means to be deliberate and to have it become a habit. I am way more balanced and definitely happier. I intend to continue my deliberate Fridays into next year and beyond.

Did you choose a word for your year? How did it play out in your world?

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