Wellness In The Valley, MT, Columbia Falls, MT (2026)

04/13/2026

Very near and dear to my heart, humbled and honored to walk this journey with you. 🙏🏻🌼

Carrying grief is heavy. It can feel suffocating and relentless — settling into the body, and weighing on the heart and mind.

But grief is also holy.
It bears witness to the deep and abiding love we carry for a child uniquely and perfectly created by God.

Through movement, prayer, and compassionate connection, we begin to loosen grief’s grip and soften the places where we feel stuck. Together, we make space to return to peace, hope, and love.

This retreat offers quiet reflection in nature, somatic-based practices to help release grief held in the body, guided journaling, and prayer—creating room to receive God’s grace and healing presence in our hearts.
In a space where your story is safe and honored, you will be reminded that you do not carry this alone.

Journals and light refreshments provided.

Held at the beautiful Blue Star Resort & Retreat Center, Columbia Falls, MT

Register through link in bio.

04/13/2026

Movement Monday

“Take care of your body as if you were going to live forever and your soul as if you were going to die tomorrow.” ~ St. Augustine

What are your plans for international movement this week?

We all know how busy and unpredictable our schedules can be. Until physical movement becomes a non-negotiable, it’s one of the first things to get tossed or put off for tomorrow.

But your body needs regular, daily movement, without it, you may wind up in a state of health that no longer allows you to do the things that you put movement to the side for.

God created each of us to serve a purpose in this life, with a beautiful body to be able to do it. It is our responsibility to take care of ourselves so that we have the capability to do our work.

One of my daily movement routines is to take long walks with my dogs - it is my non-negotiable. But this weekend found me in travel (without my dogs) and attending a conference. I had a schedule to adhere to with commitments at this conference that would limit my time, but I planned ahead.

I made travel arrangements (leaving earlier than needed) that gave me time to make stops during my drive to take short walks and stretch. I searched for ways to add movement in any way that I could throughout the weekend - taking stairs instead of elevators, swimming with my daughter at the hotel pool (when really I just wanted to lie on the chase lounge), and parking far away in parking lots.
On our last morning there, I even went to the hotel gym at my daughters request to run on the treadmill, even though we only had 10 minutes. But I remember thinking while on the treadmill, “10 minutes is far better than zero!”

While my physical activity this past weekend was very different from my normal routine, it still happened because I made it part of my priority.

I’ve learned that in making movement one of my priorities, it sustains my physical body and the heart I have to do God’s work every day.

So be creative, let movement be fun. Plan for it, include it as a priority so it becomes part of your daily life routine.

Let me know how it goes!

04/12/2026

Surrender Sunday

Intentional rest is necessary. It’s vital for our wellness.

Our bodies were designed to have periods of recovery to repair and regenerate cells, strengthen the immune system, lower cortisol, restore balance to the nervous system, refresh the mind, and so on.

But intentional rest is a state of presence, not something that distracts or numbs us from the reality of life. It’s a willingness to be with all because when we are fully aware of the current condition of our mind, body, and spirit, we can make the conscious choices for what we truly need.

Rest is also a practice of surrendering, a giving over to God’s grace and providence. He’s invites us on Sundays to weave this rhythm into our lives. To remember that we can rest because He is always working on our behalf.

04/11/2026

Sensational Saturday

“Don’t ask what the world needs.
Ask what makes you come alive, and go do it.
Because what the world needs is people who have come alive.”
Howard Thurman

Let your mind remain curious
Your eyes filled with wonder

Immerse your ears with delightful sounds
Savor the taste of delightful foods and the touch of a loved one

Be alive
Set your sound on fire
May your entire being be in awe of this beautiful and wondrous world.

04/10/2026

Faithful Friday

Faith is the belief or trust in the unknown, unseen, and what we don’t understand. Much of our life is operated by faith, both physically and spiritually.

Maybe one day you wake up and decide you want to run a marathon. You’ve never ran one, never trained for one, yet you carry the faith anyway that you can do it. You put faith into the efficacy of the training program you select, trusting that it will prepare you.

We have faith that when we plant a seed and tend to it, it will grow, even though we cannot see what is happening beneath surface. We trust that in its proper timing, we will see life spring forth.

This is the same in our relationship with God. We don’t always see the work happening behind the scenes, yet we have faith, we trust, that He is always working on our behalf. We carry faith that God’s plan is always greater than what we can see.

When life gets difficult or uncertain, lean into your faith. Turn it over to God, it was never in your control anyway.

“For my thoughts are not your thoughts, nor are your ways my ways, says the Lord. As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts above your thoughts.”
Isaiah 55:8-9

04/09/2026

Thankful Thursday

Research proves that gratitude affects our physical, mental, and emotional health in positive ways, supporting our overall wellbeing.

Being grateful is not just something we think about, it’s a state of be-ing. In a state of gratitude we are brought into the present moment.

Bring present is the key.

When we are present we can see more clearly. The rapid fluctuations of our mind, the external movements around us, even our breath, all begin to slow down.

And in the quiet of slowing down, is where we can feel.
We can feel the wondrous grace sustaining the current of life, the pulse behind each breath. We can feel into our beautiful, radiant hearts.

Today, find a quiet place to pause. Feel your feet anchored into the earth. Place your one hand over your heart and the other over your belly. Tune into the rhythm of your breath, then gently guide it to slow down.

What are you grateful for today?

Perhaps the sun warming your face.
The joyful song of the birds.
Clean water to quench your thirst, healthy food to nourish your body.
The laughter of a child.
A smile from a stranger,
The hug of a loved one.

Let your heart open to receive all of these things…. and more.
Notice what begins to shift in you.

And give thanks for it all.

04/08/2026

Wisdom Wednesday

You are a living miracle. A vibrant being of physical matter, comprised of trillions of cells. This in and of itself, is extraordinary.

But even more extraordinary is your soul. Uniquely, beautifully, and perfectly designed by our Creator.

The noise, the busyness, and challenge of every day life can cause us to forget that. We get caught up in overwhelm and the monotony of our routines that we miss the extraordinary in the presence of the ordinary.

We’re constantly searching the “big” thing, missing all the “small” things that are right in front us. We desire for life to be easy, desperately avoiding that which is difficult.

Yet most of our life is spent in the valley - not in the big, dramatic, life-changing moments. But if we allow it, we can see beauty and simplicity in the valley.

Because it is in the valley is where we train. It is where our day to day work lays the foundation for our capacity to ascend to the mountain top.
It is where we build strength, resilience, and the steadfast resolve to stay on the path, no matter how many obstacles come our way.
It is where we become transformed and sanctified through any suffering that we endure.

Is the mountain top achievable? Absolutely! And the view from up top is stunning.
But the mountain top is not where we stay.
We eventually descend,
back down into the valley.

We take the fruits of our hard work, the experiences we gained along the way, and the beauty of the view now etched into our minds - we take them with us, back into the valley. Ready to begin the next journey that awaits us with a renewed and inspired heart.

This prayer comes from

Lord,

“Thank You for the small things. The simple, easy-to-overlook moments of goodness You tuck into my ordinary days. Help me slow down enough to actually notice them today. Remind me that Your presence is not only found in the extraordinary. You are right here, in the simple and the quiet, filling my life with more grace than I give You credit for.”

Amen 🙏🏻

04/07/2026

Transformation Tuesday

We often think of transformation as something that happens externally. We look for what can be transformed outside of ourselves.

But the truth is, real transformation occurs on the inside. Instead of changing what we see, it changes the one who sees.

Below is part of a conversation I had 10 years ago, with my son who was 6 yo at the time.

The other day my son and I were taking a walk. It was warm and sunny and he began to complain about the sun being in his eyes, so I gave him my sunglasses.

Immediately he said, “Whoa! Everything looks different!”
He started commenting about every object he saw.....(with glasses on), “well hello brown house”
(taking off the glasses), “I mean hello white house!
Hello brown car, I mean hello white car! (grabbing my arm), Mom! I never knew you had such dark olive skin, (taking off the glasses) I mean white skin!”

So you see, the house is the house and the car is the car, but depending on the lens through which you looked at them, it appeared they were different colors.

How often do we see the something differently from how another sees because we have different “glasses” on.

What internal shift can you make today?
What new lense can you look through?

Sometimes the transformation is immediate, like my son with the sunglasses.
Most often it takes time.

Similar to my thought for yesterday’s ‘Movement Monday’, inner transformation requires a conscious commitment to do the work consistently.

The great news is that you don’t have to be alone in doing it. God walks with us every moment of our lives and has granted the gift of the Holy Spirit to lead us. When we allow Spirit to lead us, we are opened up to infinite grace in which our lives can flourish and blossom in alignment with God’s will.

04/06/2026

Movement Monday

Movement is medicine, it’s essential for the body and consistency is the key.

When we are in regular movement we can:

*keep our joints flexible

*strengthen our muscles and bones

*support our immune system

*balance our nervous system

*optimize cardiovascular health and other systems in our body (ie: digestive, respiratory, reproductive, cognitive, etc)

*improve sleep

And the list goes on….

But you already know this,
so why do we struggle with doing it?

Daily movement will not come from motivation or inspiration. It may initially, but motivation eventually fades.

It requires discipline. Discipline that comes from repetition - the commitment of choosing to do it, whether we feel like it or not.

We often overwhelm ourselves with thinking too “big” - choosing an activity or length of activity that is not sustainable, so we end up not doing it all.

Even 5 minutes of movement is better than none.

We also fool ourselves with the biggest untruth of them all - I don’t have time.

Yes, you do.
You have time.
You just need to be willing to choose giving your body time over something else.

You only get one,
one body to be alive in this world.
The question is -
How do you want yo live it?

Start today.
One conscious choice at a time.

Take the stairs - and do it twice.
Park far away from the store instead of taking the closest spot.
Walk for five to ten minutes after dinner.
Get up from your desk throughout your day and stretch for 3 minutes.

Just a few examples of how to weave in regular movement throughout the day.

It’s not maybe that this will change your life - it’s certain.

04/01/2026

We do a lot of waiting.
Waiting for the perfect moment,
answers to our questions.
Waiting to feel that we are ready or have what we need to begin.

But if God has called you to it, if he has placed the idea on your soul -

You are ready.
He will provide.
You just have to begin.

03/27/2026

Wellness In The Valley, MT

New name
Same heart 💛
Same vision 🌱
Purposeful mission 🤝

Wellness In The Valley, MT

04/13/2026

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