healthy living

Scar Protocol

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“Do the best you can until you know better. Then, when you know better, do better.”

Maya Angelou

When I first started using essential oils over twenty years ago it was all about the smell for me. I loved the way that they blended together to make a custom perfume or to use in yoga classes. It wasn’t until many years later that I actually started to learn that the powerful molecules in plants are actually incredibly beneficial for our bodies. Let’s face it, prior to a Walgreens on every corner our ancestors used plants to heal many ailments–peppermint, chamomile, aloe, etc. In time I have filled my house and my work with essential oils for all purposes and I am so glad that I did. When I get a headache or a belly ache, I know that I can reach for something as simple as peppermint to soothe my body. Pure and potent without any side effects or long term risks that can come with over the counter medications.

One of the most common ways I use oils on a daily basis is on my skin. Growing up at a swimming pool and being a redhead lends its self to some sun damage. I couple of years ago I did a horrible treatment on my skin and chest to kill pre-cancerous cells. You basically put a very strong cream on and for two weeks and wherever you had cancer cells, the skin would turn black and die. My entire chest was covered in raw, red, black dying skin. It was horribly painful. My face surprisingly did not have much.

Once the process of that was over, I have been consistently applying essential oils to my chest to help the brand new skin stay rejuvenated and healthy. And of course, I wear sunscreen every day on my body and my face.

Despite the torture of the cream and a couple biopsies, Basal Cell has made its way into my life again. Thankfully I have an incredible dermatologist who is on it. Yesterday I had to have an area on my collarbone cut out and stitched back up. Once the stitches are out I will be addressing the scar and tissue with essential oils.

Since having to deal with the issue for the last two years, I have never leaned on my oils more to support my skin.

Here is the process of what oils I will use for scar revisioning and healthy skin.

👉Full face application: Immortelle followed by Yarrow|Pom, focuses on the scar. Applied morning and night.
👉Magnolia and Rose Touch, floral oils are

INCREDIBLE for skin health and regeneration.
👉Custom Blend: 15 drops Yarrow|Pom, 10 drops Helichrysum (promotes great blood flow), 10 drops Frankincense, 10 drops Sandalwood, 10 drops Myrrh. Topped with Fractionated coconut oil and I will apply it probably every 30 minutes or so…it is also soothing so will help with any discomfort.

Not only are these oils incredible for skin rejuvenation, but they also help with the huge swing of emotions that have come along with this process. Flowers are so soothing for the mind and really foster a sense of love so as I walk through this I am reminded of love for my body, the process and deep trust. The investment is big, I get that. However, these oils are versatile and can be used for may things beyond just the skin. If you only used them on your face and chest this investment will literally last you months if not years. Think of how many garbage products you have used on your skin that aren’t pure and are filled with extra junk and the money literally tossed down the drain.

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Ylang Ylang Essential Oil

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For the last few months I have been so drawn to a specific and potent aroma. I can’t stop reaching for it and I got really curious about why my brain and my body has been wanting this one so much.

This divine floral is all about the heart, being vulnerable, and finding sweet moments of childlike joy.

This year has been a little rough in my world. Some aspects of my life have flourished into greatness, while other areas have been heart breaking and have brought about quite a bit of grief and sorrow.

Truth is, my heart has been hurting. There I has been some loss and with that opportunities for acceptance that are seeking to emerge.

Ahhh. So that is why my spirit has been craving this smell. It’s sweet floral is an instant soothing to the soul. And the heart.

One of the most fragrant among essential oils. In fact, it is being used as a critical ingredient in the legendary perfume Chanel No. 5.

Ylang Ylang helps us connect to our heart and become balanced by releasing negative emotions and deep emotional sadness. It calms the heart and balances emotions during times of high stress, crisis, tension, or depression.

More importantly, it opens the heart to receive more love and acceptance. 

As a reflection of Ylang Ylang’s ability to restore a healthy flow of positivity in the heart, the essential oil helps encourage a healthy circulatory system. It improves blood flow, fights inflammation, and assist with other heart problems.

The Emotional Benefits:
• The oil of a childlike heart
• Powerful for melting the walls around your heart
• Increases love, compassion, trust, empathy, and intimacy
• Softly releases any negative emotion or trauma you’re carrying within
• Use when you’re struggling to connect, put yourself out there, or be vulnerable and tender

Ylang Ylang, meaning “flower of flowers”, has its petals used in Indonesia to decorate the beds of newlyweds due to its aphrodisiac properties. Just so ya know.

Other health benefits::
• Promotes libido and hormonal balance
• Favorite for heart health, including healthy blood pressure, healthy heart rate, and more
• Calms the stress response in the body
• Used for a very restorative sleep

It is just so good. The investment is so worth it because it is so versatile for uses. Check out this gorgeous ebook that breaks down the many uses.

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True Freedom

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What does freedom mean to you?

I often say that I am putting all of the amazing nuggets of wisdom that come from my students with brain injuries into my future book and to share on my future Ted Talk. Wouldn’t that be amazing?

Year after year and class after class, I am humbled at the insights that come from people living with brain injuries and feel so strongly that they can teach the world so many things about truly living. Over the years I have kept a little notebook with some of the teachings that they bring to my life and will often pull inspiration from that notebook in my everyday classes or in my personal life.

This one is a keeper.

I have been teaching from the theme of freedom this month. According to Webster’s dictionary, freedom is defined as having the ability to think, speak and act without hindrance or restraint. Teaching adaptive yoga in an assisted living home for adults with traumatic brain injuries often brings the most insights into the true essence of living Yoga. As we broke down each what it means to think, speak and act without hinderance we shared the challenges in our lives it was easy to see that everyone has certain hinderances or restraints that keep them from living fully free. For some, it is living without the ability to move their legs, or for others it is not being able to drive or work. For me although I can drive and work, I have certain physical limitations and responsibilities that keep me from being fully free in my actions.

We then moved onto our ability to speak without hinderance or restraint and it was evident that while the idea of free speech exists, there is a limitation to what we can all say and not get into a little hot water, whether that it within our own home or in the community.

We finished our discussion with the realization that the only true place we have freedom is in our thoughts. We are all free to think what we think and no matter what our challenges or our struggles are, it is ultimately what we do with it through our mindset.

Here is the moment of ah-ha that has stayed in my heart for weeks. As we were closing up our discussion on living freedom, this was spoken:

“The confinement that I feel is only what I ALLOW myself to feel.”

Read that again.

The woman who said this is a student who lives in assisted living and occasionally comes down for yoga. Her body is riddled with pain so her practice is breathing and sharing. She is brave and wise.

She also lost her independence, her family, her ability to work and drive, and basically do the things that feed her soul. And yet she has the insight to see that despite all of her lack of freedoms, she can escape the cage with her thoughts.  She is one of the most insightful and grateful people I have ever met.

And to think that I am called the teacher.

Truth is, I am a conduit for their wisdom. I get to be the messenger.

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Calling Your Energy Back

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“How can you live without knowing what your spirit is doing and what your spirit is saying to you?”

― Caroline Myss

Learning to be in touch with who you are at the deepest level is the GREATEST gift you can give yourself in this lifetime. If you don’t know who you are, there is no chance you will live your best life, and that is a tragedy. One of the very first ah-ha moments when I had my great wake up was realizing that I was not my anger or my sadness or my physical form. I was learning that I was something much more powerful than that.

Part of being human is the tendency to want to control things. The trouble with this is that there is a whole Universe that exists outside of the realms of your control, and if you spend your whole life clinging to your PLANS you miss out on receiving what may often be a far better option than what you could have ever mustered up alone. When this clicked for me, my life truly changed. When I released the control, I began to flow with life and was open to the lessons and whatever was showing up in my life rather than holding so tight to the control of how I thought life should be.

I learned early on that in order for me to be my very best I had to create time each day to prepare my spirit for what was to lie ahead and at the end of the day to call my spirit back. This practice helps you to discern what you’re engaging in that either feeds your spirit, or takes away your spirit. When we connect to ourselves on this deeper level, we realize that we are not all the labels that have been stuck to us and we are not the outward expression of our body. We come to realize that our spirit is fed with being aligned with love and that some things steal that love, and steal our spirit.

Remember that each day is a new beginning. Your task each day is to learn the practice of consciously entering your body and your day. Begin by focusing attention on your entire day from morning to evening. Take a few moments to review where you need to go, and who you need to see. Ask yourself if you have expectations about the day and notice if you feel stressed or comfortable. Are you prepared? Then sit with yourself for a few moments and open yourself up to whatever comes during the day.

We go about our day so often asleep and unconscious. W go through the motions, allowing ourselves to get caught up in the whirlwind of expectations, judgments, and ultimately disappointments. We invest our energy into other people’s dysfunction and often hop on the familiar “what if” train. Sometimes we also give so much of ourselves that we feel unbalanced and drained.

This can all be exhausting.

Just as the morning practice of welcoming in and opening yourself is so important, the evening ritual is equally important. As you prepare to enter sleep, review how you used your energy during the day, how you invested your spirit, what you learned about the investments you should or shouldn’t have made. I like to imagine that I left tiny little sparks of light with each step, with each moment of eye contact, with each smile or touch. I think about my reactions to things that were not mine to react to. Did I waste energy in gossip, complaining, comparison or judgment? Those are all energy drainers. I watch my day in my mind and see where there was light left and where I contributed to a lesser energy that takes away the goodness of my spirit.

And finally, as you close out your review of the day, ask yourself, “How do I open myself to receive guidance as I sleep?”

Then listen.

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Raspberry Smoothie Bowl

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I am not a fan of drinking my meals so smoothies are my least favorite thing but I get the nutritional benefit and the ease of it. Smoothies are a delicious, convenient way to get in your fruits and vegetables for the day.

This smoothie bowl recipe includes antioxidant-rich raspberries, as well as Lime essential oil which is often used as an internal cleanser. Whether you want to start off your day with a nutritious breakfast, or blend up an afternoon snack, this raspberry smoothie bowl is a delicious addition to any day of the week. I LOVE active stacks protein and this keeps me full for hours.

Ingredients:
  • 2 cups frozen raspberries
  • ⅔ cup light coconut milk
  • 1 large frozen banana
  • tablespoon chia seeds
  • 1 scoop chocolate active stacks protein
  • 2-3 drops Lime Essential oil
  • Shredded coconut
  • Shaved dark chocolate

Instructions:
  1. In a blender, combine frozen fruit, coconut milk, chia seeds, and Lime oil.
  2. Puree until mixture is smooth.

    Tip: For desired consistency, add more frozen fruit if too thin, or more water or coconut milk if too thick.
  3. Pour mixture into bowl and top with shredded coconut, shaved dark chocolate, and any other desired toppings.

Yum! And you get the benefits without having to drink it! I have a gorgeous ebook that gives you tons of ideas on how to use essential oils in every area of your home!

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May Inspiration

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May, more than any other month of the year, wants us to feel most alive.

– Fennel Hudson

It is hard to believe just how fast this year has already flew by and here we are embarking on a new season. Spring is in full season and yet Mother Nature has been quite active this spring giving us many days of wind and learning to lean into patience. The seeds are planted in my garden and now I watch and wait. There is something so exciting knowing that there are little seeds in the soil coming to life and will soon produce some amazing things to eat.

In Colorado the weather can change often this time of year. I recently read a passage in a book about how we interpret, and perhaps even how we have been trained or conditioned to view something that really is neutral. She uses the example of rain (or in Colorado’s case, snow) and how we might habitually complain about the gloom and doom of rain, when instead we could feel happiness that the flowers are being watered and rejoice in the sound and fresh fragrance. Rain is neutral, it is how we choose to view it. Another example is how we have been accustomed to dreading Mondays, when really it is a neutral and naturally occurring event. Rather than say, “ugh, its Monday”, try shifting your thinking to seeing a Monday as a whole new experience that you get to create a week of productivity, learning, joy, and love.

I love when I am called back to the simplicity of choice. I encourage you to look at your thoughts and when a neutral event occurs (rain, Mondays, traffic), shift your immediate thought that is usually negative into an opportunity to create a beautiful new experience. Ultimately we get to choose how we react, or respond to the events and experiences around us.

This month I will be offering yoga classes that focus on the energy in the body, specifically the divine feminine energy. I also have some fun offerings in-person and online to deeper your understanding of yourself and how to live the healthiest life you can (mind, body, sprit). I am passionate about how we can learn to go back to nature for our health, how we choose to clean our spaces and a general sense of natural living. I would love to share with you! You can learn more about these things here.

And finally, remember to honor the Mom’s and other lucky ones who have nurtured you. It is so important to acknowledge those who give so much love to others, and have one of the hardest (and most rewarding) job in the world. And don’t forget about the grandmothers out there–we are extra special people!

Photo by Polina Kovaleva on Pexels.com

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Divine Feminine Energy and Aromatherapy

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If you’ve been following along with the the last few months, you may have caught my theme of personal growth. Back in March we learned how to prepare our “soil” in the garden in our heart by removing the trash, twigs and weeds that take can take over when left unattended. In April, we took some intentions into our hearts and planted them within with hopes that we will grow in an area of ourselves that we may be lacking. I personally chose to grow some acceptance after I worked hard on removing some disappointments.

Now, this month we continue on by looking at how do we nurture these “seeds”? What types of things will act as sunshine and water for the precious intentions we have cultivated in our spirits? 

One of my favorite ways to work with the energy of nurturing is to really tap into the divine feminine energy.

Divine feminine energy is of receptivity and stillness. Divine feminine energy is of non-doing. Obviously this is very much NOT me.

Feminine energy dwells in the shadows and is connected the the lunar energy. Feminine energy is the receptive side of us that is softer, slower, still, and welcoming of ideas and thoughts.

I am trying to slow down in general especially on the days where I do not have to be doing and going. I think that society glorifies busy and burnout and I am working towards the still, peaceful moments that connect me to a deeper part of myself.

I am also attempting to tap more into my intuition which is another aspect to living more in the divine energy flow of life. Having daily rituals is important to stay connected to this energy. I have become a master at self care rituals which include bubble baths and time alone in the garden. I normally do some version of both every day. I also make it a point to wake early and spend some quiet time alone. These little moments in my busy day help to keep the divine feminine energy there, but it is something I realize I need to connect with more as I am in constant motion. Stillness is very, very hard for me.

This month in my personal practice as well as my teachings, I intend to move on my mat in ways that nurture this energy. Coming into flowing and graceful movements while then holding postures in stillness and looking inward. Slowing down my body on the mat to lean into the stillness within will transfer to my life which is the true purpose of yoga.

Also part of my slowing down softening the edges of myself, and being more intuitive and intentional about things includes using aromatherapy. I love to use essential oils to help the process of connecting. It sounds crazy, but essential oils and plant therapy have been used for centuries in various forms and during rituals. Most modern medicine is derived from the properties of plants and I love using the purest form of the plant.

In my experience, the higher noted citrus oils or flower-scented oils offer a strong connection to the divine feminine.

A quick google search gave me some amazing suggested oils to begin my deeper exploration..

Once you have experimented with scents and their effects, you may like to also integrate yoga and crystals into your practices to tap into the divine feminine. It took me some experimenting to find what I love, and what I need.

Suggested Essential Oils for Awakening the Divine Feminine:

  • Bergamot — The oil of self-acceptance and self-love. Also promotes self-confidence and the knowing that you are enough.
  • Geranium — The oil of love and trust. Geranium helps us forgive, become more tolerant and gentle. It eases heavyhearted emotions and feelings of abandonment.
  • Lavender — Oil of Balance. If all else fails, this oil is one of the most versatile. If you’re up and not grounded, lavender is the anchor. Conversely, if you’re down, lavender is the sunshine to shift the clouds.
  • Ylang Ylang —The oil to release. This oil helps us feel playful, free, intuitive and emotionally connected. Ylang Ylang helps us release bottled up emotions. This plant also opens up our playful side and inner child.
  • Clary Sage — The oil of clarity and vision. This beautiful oil helps develop spiritual clarity, intuition and open-mindedness. It teaches us how to use our divinely given feminine gifts. It also helps balance hormones.
  • Rose-The oil of divine love. It supports you as a queen and symbolises pure divine universal love. Rose dissolves fear and awakens our inner goddess. Rose helps us feel more compassionate, tenderhearted and accepting, drawing out those feminine qualities. Rose allows us to choose to receive divine love. 

Here is a fun fact— rose is so expensive because it is sourced from a large volume of rose petals, ideally harvested at dawn, to extract out the pure oil. Crazy, huh?

  • Cedarwood — Oil of Community. Cedarwood inspires the feeling of belonging and assists the heart in opening to receive the love and support of other people.”
  • Magnolia — Oil of Compassion. Magnolia encourages all individuals on a profoundly spiritual level to interact without causing pain or suffering and to refrain from seeing others as somehow less than oneself.
  • Manuka — Oil of Being Upheld. Manuka offers energetic safety and shielding from the intense problems all around that individuals feel powerless to change
  • Thyme — Oil of Releasing & Forgiving. This herbal essential oil is beautiful for becoming more openhearted and understanding. Thyme “assists in addressing trapped feelings which have been buried for a long time.”

Ideally when we use essential oils to support feminine energy, we are looking to feel all the feelings we’ve likely been suppressing–self love, acceptance, intuition, and the softness of our spirit.

Using these oils will gently soften and bring out the feminine side of you. They are a lovely way to self empower and value add to any self-care activity you are undertaking to better your life and mindset. I love to make a roller blend with these oils during this month to tap into the feelings of nurturing my divine feminine and start to really give the seeds in my heart that I’ve been working on planting the last month or so.

I have a gorgeous free ebook that walks you through the use of essential oils in everyday life for your family. Whether you opt for the more energetic and emotional uses or the practical everyday remedies, you can check it out here.

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Crispy Kale Chips

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I admit it. I was once a kale hater. Then I found a few ways to make it and now it’s a regular item in my house. Kale is one of the most nutrient-dense foods you can eat. Just one cooked cup has 36 calories and provides a whopping 1,180% of your daily-recommended intake (DRI) of vitamin K. That’s more than any other food on the planet. Crazy!?

One of the ways I love to make kale is seared with shallots, garlic, chicken stock and red pepper flakes. Once it’s cooked I drizzle it with balsamic vinegar and goodness, is it ever amazing.

I also love to have kale chips on hand when I am wanting a little snacky crunch.

Kale chips are a delicious, easy, and inexpensive way to get more greens into your diet. Try this recipe for original flavored kale chips or spice them up with other herbs and essential oils for more options. I like garlic powder, Parmesan cheese, and Lemon oil for an Italian twist, or cumin and Lime oil for Mexican-style chips.

Ingredients
1 large bunch kale, washed and torn into bite-size pieces
2 tablespoons olive oil
2 drops Lemon Essential Oil
Salt & pepper

Instructions

  1. Preheat oven to 200° F.
  2. Wash and dry kale thoroughly.
  3. Combine olive oil and Lemon oil in large mixing bowl.
  4. Add kale and toss. Make sure kale is well coated with oils.
  5. Once coated, place on baking sheet in single layer.
  6. Sprinkle with salt and pepper.
  7. Bake on the center rack for 45–50 minutes or until crispy.

Besides cooking with pure essential oils, you can also support your health, your mood and bring non-toxic cleaning into your house. This gorgeous ebook walks you through the versatility of essential oils. And when you choose to get started, I load you up with goodies, mentoring and education, and a free wellness consultation!

I hope you’ll learn to love eating kale like I did. It’s truly one of the greatest foods you can eat and once you find a few ways to make it, you’ll be hooked!

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Beginnings

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“What would life be if we had no courage to attempt anything?”

– Vincent Van Gogh

We have all had that initial beginning of something.

That first time taking a fitness class, embarking on a new way of eating, beginning a mediation practice, or as simple as increasing water consumption. Sometimes the first class, or the first recipe, or the first time you sat with awareness is often the hardest.

If you are embarking on a new something consider these 5 tips:

1. Remember it is about the journey. While enthusiasm is fabulous, it can be so easy to jump from your starting point with only the end result in mind.  Whether you are looking to lose weight or increase your overall well-being it is imperative to enjoy the steps along the way.  If your only focus in losing those 20 pounds, I guarantee you will miss the joy in planning, shopping, cooking and eating that amazing meal. The tastes you experience are the end result, but the joy that can come from loving what you are creating is the journey.  Enjoy each step.

2.  Stop and breathe. Every single day find 10 minutes to simply breathe.  Inhale. Exhale with intention and awareness.  This practice will keep you grounded as your life changes.  As you embark on a new way of being, people around you will challenge you.  It is imperative that you have this tool in your tool box.  Breathe.

3. Be tender with yourself. Yes, you will stumble.  And you will miss the Yoga class because of work.  Yes, you will eat that cookie the kids leftover.  Yes you will choose soda over water.  It happens.  Start again without a litany of negative self-talk.  Instead remember that the sun does come up tomorrow and you can begin again.

4. Ask yourself those hard questions. As you begin anything new it is key to get into your heart and know what it is that you are seeking. Are you doing this for you or for someone else?  Are you doing it with the hope that you will be happier? Do you have a goal in mind or are you wanting to just explore the experience?  Are you willing to make choices and changes?  What are you willing to do to make those changes?

5. Be open to a mind shift. Do you notice that you have a series of limiting beliefs about yourself or your life? You know, things like “I don’t have enough time or money”, “I am not flexible”, “I can’t sit still long enough to meditate”, “I don’t like the taste of plain water”.  Consider what might happen if you turned those limiting beliefs into statements of hope—“I have the ability to choose where I spend my money”, “I choose to make the time, because I am worth it”, “I honor my body in a Yoga class and not compete”, “I am capable of sitting for 5 minutes today”, “I am grateful to have fresh, clean water to drink”.  Consider shifting to a belief of positivity and hope.

Why? Because YOU are worth it.

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Morning Routine

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What are your morning rituals? What does the first hour of your day look like?

Many years ago I would get out of bed and just start “doing”…. I was asleep living my life and just going through the motions of existing.

Then I started a ritual of being quiet and still. I made a commitment to getting up a little earlier before the house woke up and began making time for myself. I say this a lot, but when I WOKE UP to living, I became a better person. Part of the waking up process was cultivating a morning ritual. 

The results were amazing; I yelled less, I reacted less, I was angry less, and I was peeling off all the garbage I had accumulated through my life. It was clear to me that anger had eroded every cell of my being and I was a perfect example of what that looked like.

I was toxic mess in every aspect of my life. Physically, emotionally, spiritually, and mentally. A toxic, heavy mess.

And then I began this simple morning ritual. I started the great wake up of my life where I went from unconscious living to conscious and deliberate living.

The rest is history 😂

Here is how I start my day: I usually take 30 minutes to do some of these things before the day gets busy.

  • I am a big intention-for-the-day person and I almost always pull a positive card that gives me something to think about throughout the day.
  • I note all the goodness in my life and welcome in the day with an open heart by breathing mindfully for 5-10 minutes and sitting with all that IS.
  • I enjoy my coffee with mindfulness. I practice the art of tasting it, smelling it, and enjoying the warmth.

After this part of my morning is complete and my spirit is cared for, I go and take care of my physical body with movement. Right now I am enjoying short walks and time on my yoga mat or pilates reformer.

Once I have had a little time for myself I can be ready to give to others. You know the old saying you cannot pour from an empty cup.

What’s your morning routine like?

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