Hey Reader,

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Can we do a check-in? How are we feeling?

Why do I ask? Well, there's a lot of talk about new years and new [fill in the blank - goals, rhythms, and my least favorite: you]. But our emotions aren't on a 12-month calendar, and there's some hard stuff going on right now.

If that's you, I just want to hold space for that.

Also, just in case you haven't heard me say it, we don't need a new you because it's the new year. The you from a week ago was just fine, thankyouverymuch. Sure, many of us may want to tweak some habits or rhythms (me too: see 1️⃣), but you don't have to completely transform who you are because it's the beginning of January.

How am I doing, you ask? I'm actually more refreshed and rejuvenated. I have some projects I'm insanely excited about (see the PS below) and spent time with a strategist that reinvigorated me professionally.

There's more to it, but let's get into our Nourishing Notes as I share more:

1️⃣ Anti-Inflammatory Superfoods Soup

While my head is refreshed, my body is distressed. I savor and enjoy all the things over the holidays and I don't regret it one bit...but I do need a refresh in what's going in my mouth.

I'm not sure what it is about this soup but I swear it helps heal my body. My shoulder hurts, my hips are tight and my back is barking. This soup is an excellent partner in addressing these issues. Does it cure all? Of course not. Is it one tool to help my inflammation and gut? Absolutely.

This is heavily inspired by the cookbook Run Fast, Cook Fast, Eat Slow. Don't worry, you don't need to be a runner to enjoy these whole-food, plant-heavy recipes.

Click on the link to print off your copy from my Google Drive.

2️⃣ Feel Stronger in 20 Minutes

A client of mine was traveling overseas this Christmas and asked for some movements she could do while traveling. She's made such amazing strength progress and didn't want to lose it.

I figured a few other people might want a quick workout with minimal equipment (a resistance loop) so I just made her a video.

Do this while traveling or any other time you need a full-body workout.

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3️⃣ What Happened in 2025?

Everything, it feels like. But can you name the headlines each month? One of my bestie walking partners told me how she and her family used The Pour Over 2025 as inspiration for seeing if they could remember major news events for each month.

Somehow I'd missed the email (sidenote: one of my initiatives for 2026 is to reduce my electronic clutter; I have an embarrassing amount of emails) and I spent my lunch today reflecting on all that happened in the news.

You can read The Pour Over 2025 Wrapped here.

I love The Pour Over for its politically-neutral newsletter giving a Christ-focused perspective. If you're wanting just the facts with a prayer and scripture to accompany it, you can sign up for the free newsletter here. (This is so goofy, but if two more people sign up using that link I'll get a t-shirt. Would you use my link if you want to subscribe?)

4️⃣ The Grace You Need in the New Year

Tuesday I was on a walk, reflecting on the year and the year ahead. I had such a burning desire to sit down with you and coffee, take your hand and share a few things with you.

Since the coffee isn't realistic, I sat down in front of my camera and shared those thoughts. If you missed Tuesday's email, here it is again. I believe these four minutes will bring your shoulders down and give you the staying power for what's to come.

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5️⃣ Favorite Phrases of 2025

One of my groups of friends collectively went through just about everything this year. It was a year.

In the midst of texts and Marco Polos and phone conversations and actual IRL togetherness, some phrases were said over and over.

They all have their own stories behind them, and yet they transcend our little group to just about anyone.

Would you like to borrow any?

• Nothing Makes Sense
• Yes
• I Have All That I Need
• We Listen and We Don't Judge
• It’s Not OR It’s AND
• Everything is Figureoutable (this one was from me, and I have to credit author and online business coach Marie Forleo for that one)

What's a phrase you say often? Hit reply and let me know!

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In love and grace,

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PS: Wanting some support in your health goals? Be on the lookout for my 4-week small group coaching, Moving Forward Together. In small groups of 3-6 people, we will set our individual goals, collectively work on some habits that help us feel and function better, and root each other on as a small community. I can't wait to share more!

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PPS: In case you missed any, check out the three most-listened-to episodes from 2025:

- How to Lift Heavier Without Heavier Weights​

- Should I Wear a Weighted Vest?​

- Six Ways to Take Care of Your Future Self, Especially in Perimenopause and Menopause​

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One final postcript: If things feel visually different, good catch! I've been working in the background refreshing my brand. One of my 1Q goals is to update my sad website with these changed. I hope you like them!

Do you listen to the Graced Health Podcast? Holistic, diet-culture-free, and science-backed ways to nourish your body, mind and spirit. ​ ​​​​