2015 Newsletter - Volume 1
Kim Friesen - Mogillow Arts
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Hi and welcome to Volume 1 of my 2015 newsletter! Yes, my faithful subscribers, I've changed it from saying it's a "monthly" newsletter to a numbered volume for each year instead. Let's face it, I don't enjoy structure in my personal life and since I'm the boss of myself, I'm changing things up a bit ;) I renamed it too so I don't stress on the word "monthly". You know me, I like to write though, so it will probably be monthly most of the time. I also believe that it's imperative and wise to release any pressure in your life that you can control and well this is one :) So, yay! A good start to this new year!

A Fresh New Year

Wow did 2014 every fly by! It's hard to believe that we're once again at the beginning of another fresh new year. Kind'a exciting too :) It's always nice to have that fresh glossy white piece of paper sitting before you; full of hope and possibility! I look forward to the chance each year to write anything down and then put my best foot forward to accomplish it during the year!

Thanks to each of you for subscribing and reading my newsletter. I appreciate your support.  I also have a page for my writing on Facebook, Kim Friesen - Mogillow Arts, but effective January 1, 2015, I've suspended posting on it - unless it's something really important I need to share. I don't want to delete it, I'm just taking the time that I need to focus more on my website and also check out some other sources of social media - stay tuned :)

If you are new to my website and newsletters, greetings! I'm honored that you're reading my writings :) Check out my previous monthly newsletters and my other writings anytime on my website, Kim Friesen - Mogillow Arts.

In Gratitude,

The Beach

Sun baked sand squishes beneath my naked feet
As I rake trenches
To expose the moistness

Perched upon a cavernous log
I am both captivated and contemplative
As I gaze ahead 
Breathe in a slow and delicious breath
            . . . Pause . . . 

The sounds of nature
Frames me, unified

My mind
Is forced of any thoughts
As I am distracted by what is before me
A wet desert that leads
To nowhere
To everywhere
All at the same time
The ocean
Smooth as a piece of glass
Yet rippled every now and then
With large bubbles 
And small bursts of minute waves

Pensive I sit
Filled with the knowledge that life exists below this expanse
A mirror of those feelings and emotions that live inside of me now
That I can not
To you

Raptured in tranquility
Sweat beads on my brow
As those pocket-sized waves
I'd seen earlier
Now lap against the shoreline
Soon, I know,
They will try to lick my feet
And I will smile

I look up and see that the sun has started its slow descent now,
Its slip into another place
To warm another's soul

The call of a seagull right near me, enfolds
Reminds me that I must leave here soon

I fight this
Remain a little longer
Intent to submerse myself even further into this moment
To live the authentic me
In touch
With my feelings
With my thoughts
With my being

© Kim Friesen
A successful man is one who can lay a firm foundation with the bricks that others throw at him.  

SIDNEY GREENBERG (1917 - 2003)
I love January. It's a close second to my favorite month, September (the month of flowers still in bloom, but mixed with the brilliant fiery colors of autumn; trees speckled in a kaleidoscope of colors). January feels like a month of aaaahhhhh after a busy holiday season. Filled with so much promise and intended deliverance.

At Christmas, it's as though each and every one of us (despite our financial circumstances) receives this gift of January 1st, a new year. The day where we can pause, reflect and look ahead to twelve fresh months before us. Gifted a goal to try and get all that we set out to do in this year accomplished.

Remember now that there is no failure. If you set a goal up and do not accomplish it in the year you set it. Fear not, there is always next year ;)

Vision Boarding

This month, for me, it's about vision boarding. I've reviewed mine from last year and am so happy that I did it! I can't believe what has come true! It's like a pictorial of inner change and I love it!!

Vision boards are simple yet powerful tools to keep you on your path to becoming the you you've always imagined you'd be. I keep mine visible, in fact right by my bed, so that I see it every morning when I awaken.

I'm inspired and proud too of what I accomplished last year -  4 concerts this year, a trip being planned to New York and Disney World, my Mount Kusam Klimb conquered, joining the elite Tough Mudder finishers, Toastmasters and more. I believe that I will accomplish my goals this year too by manifesting them once again through this year's vision board.

If you're interested in creating a vision board, I searched out a great site to help get you started How to Make a Vision Board In 12 Easy Steps (just click on the "How to Make..." words). Always remember this is supposed to be about having fun and manifesting wonderful things in your life. It's the reason we needed kindergarten - learning to cut from magazines and use glue (such important talents, lol!).

After last year's success, I'm a true believer in manifestation! So, join me in making your dreams come true too!  My 2015 vision board is almost complete and I'm looking forward to making those check marks as each dream I've dreamed comes true - I'm competing in the Mud Mulisha series and will do some more small runs with my Wholly Fit family, I'm sure :)

I Learned A Lesson

Well the biggest lesson I learned in 2014 happened during the Christmas season. It was “Don't take a break from working out to have a 5-day visit with Mom”.

People may tell you that you "need" a break; you have a "right", you're a "hard worker". Don't get me wrong, these statements are generally true. However, if I decide to take the break and I'm traveling it's totally different for me than Mom's house. You know why? It's because when I travel, I go to places and spend hours upon hours walking and climbing and naturally work out. The exercise makes me automatically crave good food choices.

Now when I'm at Mom's though, it's like I'm a kid again and that bag of chips goes down just so darn nicely with Mom's homemade sugar cookies and peanut butter cake.  Yes, I'm a sucker for my mom's homemade baking and she knows that. In fact all of her kids and grand kids and my dad can’t resist it, no matter how hard we try! Just one is okay we say, but then we instantly meant to say two, then ooops that becomes three, and so on. My twin brother and little sister were horrible thieves of mom's baking when we all lived at home. My twin brother still puts our mom's baking gifts in the freezer. I'm convinced he does it so he can relive his days of thievery as a child! Mom also, conveniently, has that half opened bottle of wine that she (insert puppy dog eyes here) needs you to finish up for her.  She wants to clean the fridge out you know. So, me being the ever obedient daughter, just has to help her out and finish it up, right ;) Yeah, next time I'm gonna have to take my Blendtec (we got a deal on ours at Costco) and no that’s not for margarita making!

Now don't get me wrong, I'm lucky and seem to be able to eat pretty much whatever I want. I naturally go healthier as my own choice - also my mom is a prairie girl, so I grew up on her cooking style of foods made from scratch, not a bunch of processed. I gained weight right before suffering a stroke and then from the medications from my brain surgeries.  Honestly though, I've always been small. Have a look at my mom and you'll see it's genetic. My twin brother got the height with the build - he's almost a foot taller than his pee wee twin. We really are like a Chihuahua and a Great Dane. If you saw this picture floating around Facebook, you'll know what I mean - and that's a superlative that the Chihuahua is saying to the Great Dane and you guessed it, I'm a superlative user. Our older brother sent me this picture long before Facebook was invented and said it reminded him of me.

Nonetheless, what I'm trying to say here is I didn't feel guilty for what I ate this Christmas and I didn't feel guilty for not working out, EVERYONE takes a break from fitness to give their body a rest at some time. However, my lesson learned was that my nerve damage in my shoulder/arms from my brain surgeries is now reliant on my Wholly Fit workouts.  I've realized that I can't just do nothing. My body is now conditioned. I have been in pain since I returned home.  Working out right now is hard, I’ve felt weak. I’m slowly getting my spring back. 

Now don't get me wrong, with that lesson learned also came some wisdom.  I realize that over the last year and a half incorporating fitness into my life has actually had a trickle effect.  It made me realize, without even really thinking about it, that I now take care of me - unless I'm at Mom's ;) It also helps to work out tons of stress and release healthy chemicals in my brain that make me feel good. Interesting revelation, hey?  

Resolutions Don't Mean Much To Me

I also want to say out loud here that I don't believe in "resolutions" per say.  In 2015, I'm going to commit to even more health and fitness in my life, because they are part of my goals, part of what I envision for myself. It makes me happy. I've got books to read and I've been working with a nutritionist - I started taking Maca and a probiotic (doctor approved).  I'm also doing Sober February. My main goal in January was to increase my water intake and it's working! I'm continuing my focus on that too. I have to find a picture of water for my vision board ....  
Recipe To Enjoy


This serves 10.  Keep that in mind therefore when making it. For someone like my mom, because there are only her and my dad, I would say choose a 2-lb boneless pork loin and cut the recipe in half.  Then you'll have some yummy sandwiches to make for the next day. For a family sized portion though I'd do the whole recipe, so you too can have sandwiches the next day! If you live alone, I think it would freeze well, or you might even do a share the wealth with a co-worker or friend and do a recipe switch - you each exchange half a cooked recipe :)

Serves: 10
Hands-on Time: 45 minutes
Total Time: 2 HOURS


1 tbsp olive oil
2 cups peeled and diced butternut squash (¼-inch dice)
1/2 cup diced shallots (¼-inch dice)
1 cup whole-wheat panko bread crumbs
2 tbsp chopped fresh thyme leaves, divided
1 tsp each sea salt and fresh ground black pepper, divided
Olive oil cooking spray
1 4-lb boneless pork loin, trimmed
1/2 cup shredded Fontina cheese
2 cups low-sodium chicken broth

  1. In a large skillet on medium, heat oil. Add squash and shallots and cook, stirring occasionally, until squash is tender, about 5 minutes. Transfer to a large mixing bowl and stir in panko, 1 tbsp thyme and 1/2 tsp each salt and pepper. Set aside to cool.
  2. Preheat oven to 450°F. Set a roasting rack in a roasting pan and mist both with cooking spray.
  3. Stand pork on end on a work surface and insert a thin-bladed knife down the center to make a 2-inch opening all the way through. Use your fingers and the end of a wooden spoon to force the slit into a 1-inch diameter hole. Stir cheese into squash mixture, then pack mixture into hole, working from both ends of roast. Sprinkle outside of roast all over with remaining 1 tbsp thyme and 1/2 tsp each salt and pepper.
  4. Arrange pork, fat side up, on prepared rack. Add broth to roasting pan and roast for 15 minutes.
  5. Baste pork with pan juices. Reduce oven to 325°F and continue roasting and basting every 20 to 30 minutes, until an internal thermometer inserted into the center of roast reads 145°F, about 1¼ hours total cooking time. (NOTE: If pan gets dry, add more broth or water to maintain about ¼-inch liquid.) Transfer pork to a cutting board and let rest, loosely covered with foil, for 15 minutes.
  6. Meanwhile, scrape up any browned bits in roasting pan. Strain pan juices into a small bowl, cover to keep warm and set aside.
  7. Slice pork crosswise and arrange on a serving platter. Spoon pan juices on top and serve.

Nutrients per serving (5 3/4 oz of pork loin roast and 2 tbsp pan juices): calories: 362,  total fat: 15.5 g, sat. fat: 5 g, monounsaturated fat: 7 g, polyunsaturated fat: 2 g, carbs: 10 g, fiber: 2 g, sugars: 1.5 g, protein: 44 g, sodium: 343 mg, cholesterol: 106 mg

IMPORTANT NOTE! What Can You Substitute Fontina Cheese For!

Mild provolone, gruyere, and gouda cheeses may all be substituted for fontina, depending on your personal preference and the other ingredients in your dish. Why such a wide range of choices? I'ts because fontina cheese is similarly available in a wide range of flavors and textures. The fontina most commonly found in US markets is Danish fontina, which tends to be mild flavored and somewhat softer than Italian fontina.
Are you looking for a boot camp to "be the best version of yourself" and live in Victoria, BC? If so, check out Wholly Fit's website at and sign up to join us. 
Graciousness - Take 2

In my last newsletter a website that intrigued me was a site called MindBodyGreen. It spoke about the characteristics of being gracious. I realize, humbly, looking over them that I can improve on some, and on others I am already performing gracious acts. What about you? How are you in your graciousness. Wouldn't it be great if we could all get 10/10!!

To get us all more engaged in acts of graciousness, I felt that I should repeat this portion of my last newsletter.  I feel that December was a busy time and I still think we all need to take time for this stuff to marinate.  So, digest it one more time and maybe add a new trait to your personality that makes you really shine:

1. Being gracious is someone who is humble and desires to praise others.
2. Someone who is gracious would never seek out to embarrass another person deliberately.
3. A gracious individual is quick to say ‘thank you’ for even the smallest gesture.
4. Listening to the other person more than talking about yourself is gracious characteristic.
5. Not “one upping” someone or being spiteful is considered being gracious.
6. A gracious person makes a point of paying attention to others.
7. Consciously being mindful to say what is appropriate is a gracious choice.
8. A gracious person seeks out ways to make others feel comfortable and appreciated.
9. Being gracious means knowing you are not indispensable and respects everyone’s contribution.
10. To be gracious is to recognize the good in everyone and every situation as the first option.

No Other Choices This Month

In this newsletter, I'm not going to choose a website, or a song, or anything. As I said, I think last month's website choice needs to stick a little more with us all.  But more importantly, this time of year can be very humbling and also very difficult - I feel like we need a real pause here in our lives. There have already been some very tragic things that happened right after Christmas with shooting of police officers, plane crashes, deaths of people too early. I think we need a moment to regroup.

Right now, I think it's important to look around and be thankful for each of those that are here with you at this moment in your life. To be present in this moment, to be patient and to be grateful. Leave negative people out of your life, even if it's just for a bit. Close the door to your heart and be still. Listen to yourself. Say no to everyone except yourself. Let others take the excess, do the dirty work, be the care taker, tear catcher, rescuer, knight in shining armour. Just be you. Remember the feeling of what it felt like to feel inspired by your own thoughs and your own dreams. As I said in my statement above, I have had some very humbling scenes pass my eyes recently. Feel as though today might very well be your last, make sure you l-i-v-e.

Remember you are irreplaceable, complicated and worth it. Nobody but you can be you. You are unique and unforgettable!

Next month is February, the month of love. February is Heart and Stroke Foundation's Heart Month

I am in love with love. I've been through some tragic love related issues in my life, but it still has not made me not like love. I watch movies and see the look of those actors portraying love and it opens my heart and makes me cry. I am excited about next month's issue!

In the meantime, if you haven't already done so and are reading this only on Facebook, please take the time to subscribe to my newsletters at my websiteKim Friesen - Mogillow Arts. It means a lot to me and I promise I won't share your email address with anyone.  Did you know that my subscribers always receive my newsletters regardless if I post them on Facebook or not! They got a special December message delivered only to them :) They are also very kind and get my first edition, before I do my final edit for Facebook - usually I have a few "darn spell check moments" which I'm sure makes them giggle!

Please know too that whether or not you're a subscriber, I'm always humbled that any of you take the time to read what I write. I don't have any editors or spell checkers reading my work.  It's just me, so my sincere thanks for continuing to read :)

As always, please feel free to share my website, newsletters and writings with all of your friends and family. Encourage them to subscribe too. I promise I won't bug them with junk mail or anything of the sort!

Until next my next newsletter,

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Kim Friesen - Mogillow Arts
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