2015 Newsletter - Volume 2
Kim Friesen - Mogillow Arts
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Hi and welcome to Volume 2 of my 2015 newsletter! 

Happy Valentine's Day!

I hope you all had a wonderful Valentine's Day!

Valentine's Day, for me, is a day about love. I'm not the type of person who expects to receive flowers and candy and be taken to dinner on February 14th to feel appreciated or loved. But, I admit that I love receiving cards - even homemade ones - that celebrates love from my husband and my son (which are always adorable!).  The written word written is very important to me. So, I personally, have adopted the idea that Valentine's Day is more a day to remind myself to remain steadfast and continue on my walk on the path that is focused on being true to the love of myself, as well as to others. I hold myself accountable for being a kind and thoughtful person and take pride that I am honest and speak my truth. After all, love needs to have truth behind it to prosper and grow, doesn't it?

I hope you celebrated Valentine's Day and had fun doing it. Remember that we are all extraordinary individuals and I hope you all did something that made your heart smile :)

Thanks to each of you for subscribing and reading my newsletter. I appreciate your support!

Wait I Have News

I just wanted to give everyone a heads up that my Facebook page, Kim Friesen - Mogillow Arts, is back up and running :) Yay! I'm sitting here right now with 2 guides that I downloaded, one on Pinterest and the other on Twitter.  I have accounts set up for both, but this will show me how to properly use them ;) Watch out world here I come :)

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 by going to my website, Kim Friesen - Mogillow Arts.

With Gratitude,

My Pause

Hold onto my heart, please
Let me disappear
Into the cavern of my being
Where I will venture and explore

     The time has come to regenerate
     And despite the fear
     I promise you
          I will allow myself to to be permeated

Hold onto my heart, please
Capture each fresh, new tear that falls
As I try to let go and receive
All the enrichment that lies before me

     The time has come to regenerate
     Yet, despite the hollowness I feel
          I will breathe and dig deeper and trust that I am home
Hold onto my heart, please
Care for me during this silent descent
Allow me to tether from your fingertips
So I can dangle in the ocean of hope that exists inside of me 

     I will regenerate
Let me burrow into my secrets
Comfort the little girl who is always inside of me
Break down walls and barriers that others erected
Be still in the moment and draw the strength that is needed
I promise
That when I resurface
My love for myself and for you 
Will be
     Better directed
     To become 
     That person
That I knew one day
     I wanted to become 

© Kim Friesen

I wrote this song "Beauty" a while back and I'd like to share it with you. For those of you who can play guitar, I've attached the chords. These people will "hear" how it sounds to me - yes the chord progression is simple, but hey so are the Beatles' songs ;) For those who don't play, no worries, I think it reads as a beautiful poem as well! 

Remember to treat each other with kindness - always - as though it's your last day here on Earth and you're giving your lasting, irrevocable impression. I believe that we would all be a much happier, kinder, forgiving group of people if we just lived by this simple motto.  

This can be picked or strummed.  I do whatever, dependent on my mood ;)

Chords - C, D, G, Em, Am, D7
G                              D                          G
He stops to smell her scent, just one last time
C                        D                 G
Candy sweet with just a hint of wine
C                  D                           G
Married sixty years, yet he has to find
Em                    D                 G
A sign she loved him, she’ll be fine
       Am      D             Em
The night is taking her away
           Am                D                           Em
As he holds her in his arms, her breathing slows
C                     D                      G
The angels will come to take her home
           C                D7        G
To the place where beauty's kept
G                           D                          G
Her hands are cold, how will he find the warmth?
          C          D              G
As his heart is fallin’ to the floor
C                    D                        G
Mixin' with the moonlight and the dust
              C        Em                    D
And with things he doesn’t wanna know
       Am      D             G
The night is taking her away
           Am                 D                          Em
As he holds her in his arms, her breathing slows
C                    D                       G
The angels will come to take her home
          C                 D7         G
To the place where beauty's kept
Em, D, Em
C                    D                            Em
Does she even miss him now she’s gone
C                      D                    Em
Has their picture faded from her mind
C                      D                      G        
Without her love beside him he is blind
Am              D
As tears fall down
Stain his skin
They make no sound
              C       D                 G
Just like leaves falling to the ground
Em, D

G                          D                                 G
Touching her face, he can’t help but cry her name
C              D                                     G
Somehow, he thought their love would last
C                        D                     G
Yet suddenly he's forced to face a truth
C             D                    G
That life goes by way too fast
Em                D               G
That life goes by way too fast
Em, D
       Am         D            Em
The night had taken her away
         Am         D                        Em
In his arms, he gently kissed her face
C                     D                       Em
The angels had come to take her home
C                          D7         G
To the place where beauty's kept
C                   D                  G
Where all her devastation, is restored
C                                  D                      G
Where all of those she's lost, she’s gonna find
Interlude – D       
C                          D7          G
To the place where beauty's kept
C                           D7        G 
To the place where beauty's kept
C                  D7                             G
To the place where she will wait for him
Em, D, G
Kim Friesen

Let's Gear Up

It's time to get things started and begin the registration process. I just signed up for 3 Mud Mulishas on our Wholly Fit Mud Nymphs team. I'm excited about them - the tomboy gets to get dirty again this year, yahoo! My 2015 Vision Board has a runner on it too. So, I'm gonna try to register for some 5 to 10 kilometer runs also.  I'm a mudder more than I am a runner at heart, but goals for fitness can be to challenge yourself to doing something you don't generally feel like doing - so maybe I'll just give it a try. Hey, I can always bow out at the last minute ;) Besides, I feel that as long as I'm out there doing anything, my health will continue to improve.  I definitely would like to do the Victoria Goddess Run, as well as the Good Life Fitness Relay again this year.  

A Great Event Calendar

I stumbled upon a great website about Vancouver Island running events, I thought I'd share it in case anyone else is interested.

Yes, I Paused - Did You?

I have also taken a moment to pause this past while, to focus on some home workouts and take time to go inside my head emotionally. I have to do this every now and then, so I can remain tapped into my emotions - us creative types are intricate creatures ;) At these crossroads, I like being alone, so I can hear my own voice and desires. I don't want to offend people or appear rude, so I just fall through the cracks for a bit. I retreat to rebuild and figure out what my next step in life is to be.  It seems the universe handed me a little extra time for this particular retreat though as I suffered quite the steam burn to my wrist and arm so I've even been out of my home workouts. Thankfully, I'm left handed and can type for a while before it gets sore. Am I sad, sure but I also relish as I know this pause is essential and will make me grow in even greater leaps and bounds. Being still is necessary to growth. I am like a bud waiting to bloom ;) Hmmmm what colors shall come forth . . . 

The Dinosaur Is Stuck On Jenn and Wholly Fit

I've been working out solidly since July 2013, and I definitely like the results I see. Some days, it's hard being the oldest person in my fitness class. Admittedly, there are times when I feel a little lonely or out of place and dorky.  I know I'm a dinosaur there, lol. I'm hoping that the worst case scenario is that I will have to move to private training sessions with Jenn. Hopefully, she will still teach me ;) At least I'm learning a lot about myself right now, thanks to Jenn, and Wholly Fit. She doesn't seem to mind that I'm not one of her young folk - or at least she portends not to care ;) She treats us all as individuals, which I personally appreciate. Life is short people, remember you may be young now, but time speeds up and you will be like me soon enough facing 50-years-old next year!

My Vision Board

As I said above, yes, I've completed my Vision Board, yay! I've got a real reflection of what I want to accomplish this year - my mud races are down there, a runner picture, words, quotes, and a host of other things. Fitness, in particular strength, is a real focus for me this year. Actually, not only physical strength, but I also want to unleash the inner emotional strength I've gained over the years.  I'm reaching an age I suppose where I want to impart my knowledge. In saying that though, I know I still want to absorb and learn and grow. We are never too old to learn something new.

I've also made it a goal of mine to be able to do a proper push up this year.  With the nerve damage that was done to my arm/shoulder from my brain surgeries, this poses a struggle for me. But I'm still gonna try to perfect it. Flat back and down deep is where I wanna go! I know it's a true metaphor for the inner me as well ;)

I hope this newsletter finds you all in good health.  I know that where I live, we have some terrible flu bugs flying around. To see the cherry blossoms appearing around town makes my heart smile, huge. I love the sun. The rain of the West Coast can be hard on the psyche when you add not feeling well physically.
Recipe To Enjoy
Photo credit: Yvonne Duivenvoorden

Recipe by 

By Linda Melone

Serves:  4

Hands-On Time:  10 minutes

Total Time:  20 minutes

Wow your family and friends with this devilishly good 250-calorie cake!


  • Olive oil cooking spray
  • 1/4 cup plus 1 tbsp unsweetened cocoa powder
  • 1/3 cup Sucanat
  • 3 tbsp unsweetened applesauce
  • 3 tbsp olive oil
  • 1 egg
  • 1 egg white
  • 1/2 cup white whole-wheat flour
  • 1 tsp pure vanilla extract
  • Orange or pear slices, for garnish (optional)


  1. Preheat oven to 400°F. Lightly spray 4 4-oz custard cups or small ramekins with cooking spray.
  2. In a medium bowl, combine cocoa powder and Sucanat; whisk in applesauce and oil.
  3. In a small bowl, lightly whisk egg and egg white and add to cocoa mixture, whisking until smooth.
  4. Stir in flour and vanilla until flour is combined completely; do not over mix. Divide mixture evenly among prepared custard cups, place on a baking sheet and bake for 9 minutes. Centers should be soft but sides firm. Invert cups onto serving plates; let stand a few minutes before removing cups. Garnish each cake with fruit slices, if desired, and serve warm.

Nutrients per 4-oz cake: Calories: 250, Total Fat: 13 g, Sat. Fat: 2.5 g, Carbs: 32 g, Fiber: 5 g, Sugars: 17 g, Protein: 6 g, Sodium: 40 mg, Cholesterol: 32 mg

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. 
What Have I found For You

This space here is dedicated to "Love".  My favorite song, my favorite quote, and my favorite website. But I'll throw a little hook into it. It's not just about happy love. It's about love that didn't quite come together, or was cut too short. I don't want this to be about sunshine and roses for some and pain for others. I just want each of us to look at this section and be able to smile, even if it's just a little tug at the corner of your mouth. I recognize that we are all are at a different spaces in each of our lives and that Valentine's Day, the month of hearts, can also be a devastating month or day for some.  

I'd like to take this to the level of those who need me and others most.  The people not feeling so good this month. If you are reading my newsletter and you need to have a hand to hold you up, I've got you. The song below has a personal meaning to me because of an unfinished love that was cut to short. It shaped me. I've had many the conversation with this person and learned her unfortunate circumstances - she lost her best friend and Valentine on Valentine's day. That special person will know in a heartbeat that it's her that I'm talking about. But to respect her privacy I'll just say this one is for you, P & S:

Every Breathe You Take.  Just hit the words, if it doesn't work for you, this song - by The Police - can be found at the following link:

The quote I have in honor of Valentine's Day is about hope and bravery. It's not the typical wishy washy "I love you to the moon and back again" quote - although I do love it when my son says that to me, lol ;) Instead it's:

“If you’re brave enough to say goodbye, life will reward you with a new hello.” ~ Paulo Coelho

The website that I want to point you towards is on my own website, Kim Friesen - Mogillow Arts. There is an article here that shows you that I'm not a perfect person - I know hard to believe, ha, ha! I too have had my heart broken and Valentine's Day has been hard; I've been insecure and scared. For a while I never believed that my heart's crack would heal, but it has. No matter what I always have "me", right.  Read my article Stand By Your Man and you'll understand. If your heart is broken for other reasons, I wish your heart solace and recovery. Deep breathes and belief in yourself will do wonders. We are faced with challenges only because we are strong enough to overcome them.  We, of course, never forget some of our losses, but inevitably we know we have to just to move forward xo one step at a time, and continue down our chosen path.

It's Heart Month!

This month is Heart and Stroke Foundation's Heart Month. I encourage you all to donate if you are able. If not take a pause and think of those who are less fortunate in health and do something in their honor. Run, bike, swim or walk a race - do anything extra special to show them that you "see" them and that you care.

If you haven't already done so, and just read my newsletter on Facebook, Pinterest or Twitter, please consider subscribing 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. 

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 in fact all of my website 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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