Pioneer Museum’s Sheep Shearing Day in Lander

Pioneer Museum Sheep Shearing Day — A Wonderful Woolly Day!

text & images courtesy Pioneer Museum, Lander

On the prettiest day of the spring so far, over 300 people came out to Lander’s Pioneer Museum to celebrate the history and heritage of the sheep industry in Fremont County and have fun.

It was the third annual Sheep Shearing Day, which has been a popular spring event at the museum. Designed to recognize the long history of the sheep industry in the area, there were shearing demonstrations, crafts for kids, a petting zoo, horseback rides and talks on the history of sheep. Sponsored by the Lander and Riverton McDonalds, it was the first Kids Exploration program of the summer.

A new addition this year were lamb burgers grilled up by the Fremont County Pioneer Association. The lamb was provided by the Wyoming Wool Growers Association (WWGA), and was a huge hit with people.

Amy Hendricks of the WWGA said one of their missions was to get people more aware of how important the sheep industry still is to Wyoming’s economy. The fresh lamb is just one product produced in the state by the industry.

John Farr of Encampment did several talks on the history of the sheep business from the time of Christ to the present. “What a wonderful event,” he said. “It’s a great way to get young people involved in our history.”

According to Museum Curator Randy Wise, Sheep Shearing Day will be back. “We are always adding new things and making it a bigger, better event.” Wise said that there are many events throughout the summer at the museum, from Treks and Speakers to kids exploration programs. Two upcoming events for kids are Kids Gold Panning Day May 11, and Pioneer Arts and Crafts June 10.

Call the museum to sign up (space in the two kid’s program is limited) or check the museum website for more information.

#wykidsaregood & events coming up!



As we prepare to launch our new Wy Woman & Family Magazine website & first online magazine, we want to hear from you! We’re looking for stories of Wyoming kids (of any age!) doing good things for others!

Helping someone in need … volunteering to help others … giving comfort to a person in need … being nice to someone … big or small, we want to hear it all!

No prizes, no gimmicks, no giveaways — just a chance to applaud Wyoming kids for being amazing.

We’re going to blog & share these stories as they come in, so don’t wait! Each story will include the child’s first name and town where they live. Pictures are welcome, but not required. Please include a statement on your willingness to publish your child’s first name, Wyoming home town and photo (if included/desired) on our blog.

Email to – no deadlines, we’ll keep them going as they come in!

Search the hashtag #wykidsaregood to find our stories that we share …


Upcoming Wyoming Events!



Big Horn Basin Folk Festival – Catch it this August 6-7 in Thermopolis!

WY Public Radio third blockresized 2016 festival ad

click on the image above for a full list of Big Horn Basin Folk Festival Events & Details!

“Hear Me Now” — Wyoming Storytellers Take Spotlight

By Ellen Sue Blakely

Images provided by Hot Springs Greater Learning Foundation

For a full schedule of presenters during “Hear Me Now” Storytelling Circle, August 6-7, see Other weekend events include the Gift of the Waters Pageant Days, Kiwanis Craft Fair and the Big Horn Basin Folk Festival, with music performances all day, demonstrators, workshops, food vendors, juried art show & sale and kid-friendly activities.

When we were kids and all the cousins gathered for the annual Fourth of July ice cream and watermelon feast, our great aunt Kate kept all of us in line by expounding on a “haint” she called “Rawhide and bloody bones.” For years, we assumed Aunt Kate had made up this scary haunt of a creature.

It turns out that Kate had borrowed and adapted “Rawhide” from an Irish tale — probably one she had heard as a child from her grandparents who had come from the Emerald Isle. Aunt Kate is long gone; but, to this day, her scary rendition still brings chills and laughter to the now-aging cousins.

That’s the power of story. If you have ever sat around a campfire and told (or listened to) ghost stories or tall tales, you know its spell. Those who study stories as an art form say telling stories is the oldest art form; and from it grew poetry — rhyming was a way of remembering a longer story.

Although there has not been an organized effort at preserving Wyoming’s stories in recent years, our people have always been inveterate storytellers. Mountain men told plenty of whoppers when they gathered at the fur-trading rendezvous. Music and storytelling were common in the Native American tipis, cowboy bunkhouses, farmhand shacks and homestead cabins. It still is. Given half a chance, today’s outfitters, hunters and fishermen will regale listeners with tales about the “ones that got away.”

This year, Wyoming is taking a step to share our long-standing storytelling tradition at “Hear Me Now,” the state’s first organized Storytelling Circle. (The concept of a “storytelling circle” harks back to those days of campfires and tipis.) The event is part of the Big Horn Basin Festival, August 6-7, 2016, in Hot Springs State Park, Thermopolis. “Hear Me Now” is sponsored by Hot Springs Greater Learning Foundation with a ThinkWyoming grant from the Wyoming Humanities Council. Additional support comes from the National Endowment for the Arts, Wyoming Cultural Trust Fund and Wyoming Arts Council.


“Hear Me Now” will be moderated by Spencer Bohren, nationally known musician and storyteller. Although Bohren now lives in New Orleans, Wyomingites still claim him as their own since he grew up in Casper, and his family still lives and plays music there. Bohren maintains strong ties with the state, presenting educational programs in the schools and public performances in Wyoming communities throughout the year.

Professional storytellers telling tales throughout the day are Michelle King, Basin; Catherine Ringler, Powell; Marilyn Braaten, Thermopolis, and Jennisen Lucas, Cody. The group recently formed the Big Horn Basin Storytelling Guild to promote the art of storytelling.

Echo Klaproth, Shoshoni, former Wyoming poet laureate, and Dick Hall, Thermopolis, cowboy poet, will bring poetry into the tent. Mike Hurwitz, who will be performing at the Big Horn Basin Folk Festival during the weekend, will drop by with his own brand of Western stories. Karl Milner, who specializes in mountain man skills, will add a story or two from the mountain man era. Annie Hatch, Wyoming Arts Council folk arts specialist, will give a bit of historical perspective on the art of Wyoming storytelling. Miss V, sometimes called “The Gypsy Cowbelle,” will talk about her adventures homesteading in Wyoming.

As a special feature, Spencer Bohren will perform his nationally acclaimed “Down the Dirt Road Blues,” 11:45 a.m.-12:45 p.m., Sunday, August 7, in the Storytelling Tent. Bohren uses historic music instruments as he tells how one song moved from its African roots to blues to rock and roll.

“Hear Me Now” is free and of interest to all ages. Visitors can “come sit a spell” and — if you are so inclined — you can even add your own tales — true or otherwise — during the open microphone opportunities.

After all, if you don’t tell your favorite story, who will?

WL_Linnell_weaving horsehair


Ellen Sue Blakey of Thermopolis is a textile artist, rug braider, author, musician and occasional storyteller. You can hear and see her story about rug braiding and Depression-era women on youtube. If you attend the Storytelling Circle, look her up, say the magic words “Uncle Charlie”; she may just tell you the story of Charlie, the sheriff’s hat, a blackberry pie, and how he came to Wyoming.


Bent & Rusty Barn Sale South of Laramie

WY Public Radio third blockresized 2016 festival ad

Bent Rusty Cotton Company1 14


of Laramie has lots happening!

Out & About around Southeast Wyoming today (July 16)?

Check out Laramie’s The Bent & Rusty Cotton Company‘s Barn Sale! “The Bent & Rusty Barn Sale is open early. 10% OFF your entire purchase. Located at 4733 West End Road. Head South out of Laramie on US HWY 287 for 1.5 miles and follow the colorful flags and Barn Sale signs. Call 307-760-4139 for questions.” They have really fun & unique items & decor!

The Bent & Rusty Cotton Company has regular barn sales like this one – stay tuned to their website & Facebook page for information on the next one!


Visit their Downtown Laramie store at 117 E Grand Ave!

Check out their Jennifer Casebeer’s Pop Up Art Gallery, July 21-23!

“Bring your old barn door, gate, rusty corrugated tin, rusty tractor fender and have Jennifer Casebeer paint cowboy boots, cattle, roosters and more on it. Talented acrylic paint artist that brings life to your favorite western art with the relics of the past as her canvas. Mark your calendar!!”

View their Facebook event page

Bent and Rusty Barn Sale July Bent and Rusty Barn Sale July 2 Bent and Rusty Barn Sale July 3 Bent and Rusty Barn Sale July 4

Visit Bent & Rusty's Downtown Laramie  location at 117 E. Grand Ave!
Visit Bent & Rusty’s Downtown Laramie location at 117 E. Grand Ave!


SHOP WYOMING: Laramie’s Curiosity Shoppe Cool Gifts for Dad (or you!)

LJD WLM Spring 2016 2


Laramie, Wyoming

206 S. 2nd St. Historic Downtown Laramie

307.745.4401  /   facebook   / email

We really dig shopping at the Curiosity Shoppe, a treasure trove of Laramie gifts. The location is a long-time Laramie staple, a Hallmark store that does so much more and today has evolved into a hip locale to find your favorite people a kickin’ gift. New owners Alec & Jodi Shea bring their passion and community drive to the store, and it shows when you walk in the door. Alec knows his customers, their families, their careers, their hobbies … and if he’s out hitting some awesome Wyoming water way or coaching a Little League game (yup, he’s multi-talented), the lovely Kristen is a wealth of information and help.

The store carries Alex and Ani, as well as a wide variety of Wyoming-made products and Pandora jewelry and home decor. Just a sampling of what they have to offer follows … along with a new giveaway shared June 15 …

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WY FOODIE: Laramie’s Chalk ‘n Cheese Begins Platter & Wine Flight Nights & Much More!




We are so excited for Laramie’s Chalk ‘n Cheese, located in Historic Downtown Laramie at 209-211 S. 2nd St. (Yes, you read that right – walk through the lovely brick archway between the two buildings for lots of gourmet yumminess + antiques!) Cyndi & Misty, the two energetic & fun-loving owners of Chalk ‘n Cheese, were the recipients of the latest retail liquor license awarded in Laramie, and they are putting it to fabulous use! Starting in March 2016, enjoy Meat & Cheese Platter Nights, PLUS W ine Flights, where these two lovely foodies will assemble a scrumptious tasting for you! These nights will fall often on Thursdays & Fridays, but also stay tuned for their special events such as full, multi-course dinners and CHARMED events (which I can’t spoil the surprise on those, they must be experienced to understand!). Be sure to RSVP – see contact info below!

Be sure to spin by and check out their array of fine wines & liquors for sale, including many Wyoming-made brands. They have creative ideas for cocktail pairings, and can help you find the right combinations you’re looking for! Be sure to come back after you’ve sampled your purchases and write your favorites on their wall … and check out their beautiful display features, refurbished out of previously loved antique pieces!

Visit Chalk ‘n Cheese online , or give them a call with questions or to RSVP for an event/platter night at 307.742.1800.  And if you haven’t liked them on Facebook already, please do so so you can stay up-to-the-minute with events & specials!







ONEHOPE Wine Rock Springs Event – Help Rock Springs & Green River Food Banks!



Mix, Mingle & Make An Impact!

Bring Your Favorite Wine Glass & Come Support Rock Springs & Green River Food Banks

 via ONEHOPE Wine – April Kelley

image by One Hope Wine
image by One Hope Wine

Date:  Saturday, March 5

Time:  2-4 PM

Location:  Hampton Inn – Rock Springs (1901 Dewar Drive)

This event is for ages 21 & over. Proceeds from this event will go to help the Rock Springs & Green River Food Banks. Seating is limited so please RSVP by Monday, February 29, 2016 at or call 202.805.3611.

*At this time, only debit/credit cards will be accepted for orders placed.*

SHOP WYO: The Bent & Rusty Cotton Company, Laramie, WY

Hometown half page adWashakie Museum Fall 2015 WLM

Bent Rusty Cotton Company1 14We love The Bent & Rusty Cotton Company in Downtown Laramie! Be sure to keep up with their Facebook page for their regular barn sales (next one, November 28!), sales & specials!  Also … find your favorite Dead Drift Fly apparel in store! When you’re in Laramie, be sure to eat at J’s Steakhouse in Laramie, and enjoy (and SHOP!) Bent & Rusty while there! Below is just a little taste of what you can find in their shop at 117 E. Grand Avenue in Historic Downtown Laramie!

1506833_517871385036833_1304026211305665452_n 10986459_520115124812459_1016827819766599118_n 11140037_517871411703497_1412867473032338828_n 11225746_517878121702826_4474309819514414426_n 11248692_519737914850180_6748293531504871847_n 11695783_477125609111411_6247490346761901799_n 12049246_517871391703499_8270554893700404083_n 12115916_516325091858129_3207592277789174184_n 12141500_518648041625834_1288868830356892559_n 12141591_520424941448144_6379191876782915661_n 12191021_520424874781484_1583163945572156782_n 12193329_519647271525911_7737593410783635949_n

The Bent & Rusty Cotton Company

Address:  117 E. Grand Avenue  — Laramie, Wy

Phone:  307.460.9265




Do you own a Wyoming store or business you want featured on our Shop WYO blog? It’s easy & inexpensive! Shoot us an email at for details!





WYOMING MADE: Lazy KT Designs, Gillette




TO CONTACT:  785.200.0487

We were excited to profile Lazy KT Designs and owner Kaitlyn’s friend The Rusty Bucket (also of Gillette) in our Sprinter 2015 issue of WLM. These two ladies excel in producing fun & unique products right here in Wyoming! Lazy KT Designs just released a really cool series of antique ceiling tile artwork, and we asked for a chance to share it with our readers … See below for Lazy KT Designs’ contact info, and be sure to visit the Wyoming

First Program’s cabin at the Wyoming State Fair through August 15 for a chance to check out LOTS of Wyoming-made products! (And October 2&3, Wyoming stores can visit our Wyoming Made Expo to see products they can carry in their stores, too!)

Lazy KT Designs website

Lazy KT Designs Facebook page

Wyoming First Program Facebook page

Wyoming Made Expo event Facebook page (October 2&3, 2015 in Douglas!)


August 2015

August 2015 2

August 2015 3

August 2015 4

August 2015 5

August 2015 6

August 2015 7

August 2015 8

August 2015 9

Shop Wyoming: Chalk ‘n Cheese

Laramie Sweetheart Expo 2015 ad copy
Click on the image to preregister for the Laramie Bridal Expo, February 15 at Albany County Fairgrounds from 12-4 PM!
Click to connect and preregister for the Sweetwater County Bridal Expo, February 7 in Downtown Rock Springs at the Freight Station, 603 S. Main Street, from 12-4 PM!
Click to connect and preregister for the Sweetwater County Bridal Expo, February 7 in Downtown Rock Springs at the Freight Station, 603 S. Main Street, from 12-4 PM!

Yesterday I visited Chalk n’ Cheese, a delightful specialty shop inside the original Copper Kettle & Antique Fever on South 2nd Street in Downtown Laramie… and picked myself up an equally delightful bottle of raspberry balsamic vinegar AND peppermint fudge sauce. Dinner was complete.

Check out their supply of unique food items, cookware and beautiful antiques to house all of your lovely purchases! Also sign up for their newsletter, where you can learn more about the cooking classes and special events, such as their Valentine’s Day event with food, wine and dessert. Sign us up!

Visit their newest newsletter here

Like Chalk ‘n Cheese on Facebook

Gift Baskets!
Gift Baskets!
mmm, specialty cheeses...
mmm, specialty cheeses…
I chose a delightful bottle of raspberry balsamic and a lovely jar of peppermint fudge sauce...
I chose a delightful bottle of raspberry balsamic and a lovely jar of peppermint fudge sauce…

Lazy KT Designs of Gillette, WY

visit our website to read the current issue

Click the image to connect with Dead Drift Fly Fishing in Laramie - a unique shop for gear to dress your Wyoming fisherperson with a sense of style...
Click the image to connect with Dead Drift Fly Fishing in Laramie – a unique shop for gear to dress your Wyoming fisherperson with a sense of style…
Click the image to pregister for the 2015 Cheyenne Bridal Expo on January 18 - skip the lines! WIN a Honeymoon or a Flat Screen TV!
Click the image to pregister for the 2015 Cheyenne Bridal Expo on January 18 – skip the lines! WIN a Honeymoon or a Flat Screen TV!

Visit Lazy KT Designs online to browse their entire line of fun & creative, licensed UW products and other gifts! Makes a great gift idea for the Wyoming fan or enthusiast on your list!

Click here for Lazy KT Designs website


Phone — 785-200-0487

SAVE!!! Use coupon code LKTD14 for 15% through Lazy KT Designs’ website!

Glass tumbler/stemless wine glass & coaster sets ... $8/1 or $30/4 15 oz coffee mug $15 11 oz coffee mug $12 16 oz stein $20

Lazy KT 1
Glass tumbler/stemless wine glass & coaster sets … $8/1 or $30/4
15 oz coffee mug $15
11 oz coffee mug $12
16 oz stein $20
15 oz coffee mug $15 11 oz coffee mug $12
15 oz coffee mug $15
11 oz coffee mug $12
Tile and wood tables are $150
Tile and wood tables are $150
Coasters are sandstone 4"x4" 1/$7 or 4/$25
Coasters are sandstone 4″x4″ 1/$7 or 4/$25
Coasters are sandstone 4"x4" 1/$7 or 4/$25
Coasters are sandstone 4″x4″ 1/$7 or 4/$25
9x13" Nordic Ware cake pans for $30
9×13″ Nordic Ware cake pans for $30
Use coupon code LKTD14 for 15% through Lazy KT Designs' website!
Use coupon code LKTD14 for 15% through Lazy KT Designs’ website!

ARTS in WY: Plein Air in Wyoming

Bighorn National Forest Plein Air Celebration of Wildflowers

From June  25-28, the first Bighorn National Forest Plein Air Celebrations of Wildflowers was held at Spear O Wigwam, Mountain Campus in the Bighorn Mountains.  The spring wildflowers were spectacular and all were inspired.

The Powder River Energy Best Artist of the Workshop $400 Cash Award was presented to Gayle Barnett a watercolor artist from Meeteetse, Wyoming.

The Hospital Pharmacy, Daily Best  Awards of $125 each, were presented to:  Ruth Beckwith of Sheridan, Sally Labore of Sheridan,  Maya Gilmore of Sheridan and Gayle Barnett of Meeteetse.

Next year’s event will be held June 22, – 26, 2015 — All you artists out there, carve out time for this in your summer!

The four Hospital Pharmacy, Daily Best Award winners -- Ruth Beckwith, Sally Labore, Maya Gilmore and Gayle Barnett
The four Hospital Pharmacy, Daily Best Award winners — Ruth Beckwith, Sally Labore, Maya Gilmore and Gayle Barnett

Professional Artists to Capture Teton Scenery & Wildlife at Annual ‘Plein Air for the Park’

MOOSE, WY — Grand Teton National Park will serve as both the inspiration and location for the third annual ‘Plein Air for the Park’ fine art exhibition co-hosted by Grand Teton Association (GTA) and the Rocky Mountain Plein Air Painters. Over 40 professional artists from across the United States will spend two weeks (July 7-20) painting in the park, as they capture on canvas the spectacular Teton landscape, wildlife and wildflowers.  All sessions/events are free and open to the public.

The ‘Plein Air for the Park’ event and art sale will include an opening reception on Wednesday, July 16, at 7 p.m.  in the Craig Thomas Discovery & Visitor Center at Moose, Wyoming. A fine art show and sale will take place from July 16-20, also at the Discovery Center. The two-week-long event will culminate with a quick draw at 9 a.m. on Saturday, July 19, in the Menor’s Ferry Historic District. Park visitors and local residents are invited to watch paintings created from start-to-finish. All paintings may be purchased for a fixed-price immediately following the quick draw.

Plein air artist Wes Newton_2012 Quick Draw
Plein air artist Wes Newton_2012 Quick Draw

Forty percent of the proceeds from sales made during ‘Plein Air for the Park’ will benefit GTA and help fund  ongoing educational, interpretive and scientific programs in support of Grand Teton National Park.

“We look forward to welcoming the Rocky Mountain Plein Air Painters who will share their creative and artistic talents with our park visitors throughout much of July,” said Grand Teton National Park Superintendent David Vela. “This free public event offers a unique opportunity to glimpse the power, beauty, and inspiration of the Teton landscape through the eyes of an artist.”


For complete information visit

JULY 7-19:
Artists paint in and around Grand Teton National Park and Jackson Hole.


Artists in the Environment Demonstration
3 –  6 PM:  Bradley/Taggart parking area & Cottonwood Creek picnic area


Full exhibition opens to the public.  Reserve works will be available for viewing and purchase.
12 Noon:  Craig Thomas Discovery & Visitor Center
7 – 9 PM:  Gala Opening Reception
7:45 PM:  Announcement of Awards


Group Painting Demonstration
5 – 8 PM: Jackson Hole & Greater Yellowstone Area Visitor Center, North Cache Street in Jackson


Quick Draw & Sale
9 AM – 12 Noon:  Menor’s Ferry Historic District/Chapel of the Transfiguration. Sale immediately following.


Historic Governor’s Mansion Celebrates Wyoming Day


The Wyoming Historic Governors’ Mansion State Historic Site in Cheyenne honored Wyoming’s statehood with the Wyoming Day Celebration event on June 21st.  Wyoming achieved statehood on July 10, 1890, cementing its place within the Union of the United States and as the 44th state.  They celebrated with turn of the century activities on the lawn, Wyoming vendors, good food, a schedule of fun events, a pie eating contest, music and more!

Activities included traditional games such as croquet, graces and sack and potato races on the lawn.  Historic characters met the guests. Piano by Bogy Bogensburger graced the mansion’s visitors, and outside Dave Munsick inspired many to dance. Special guests, Secretary of State Max Maxfield and State Auditor Cynthia Cloud, addressed the crowd and shared why they think Wyoming is such a wonderful place.

“This is a great activity,” says Christina Bird, Superinentendent.  “We have games, crafts, shopping, music, food, antique cars, an ice cream social and so much more!  This is a great way to celebrate Wyoming’s statehood and heritage.”

Community Partners include:  Wyoming Arts Council, Cheyenne Light Fuel & Power, Wyoming State Historical   Society,Traders’ Shoppers Guide, Historic Governors’ Mansion Foundation, Nagle Warren Mansion B&B, S&V Carriages, 1st Veterans Silent Cavalry, Wyoming Tribune Eagle, Mort’s Bagels, Bread Basket, CashWa, Visit Cheyenne and the CFD Old West Museum.

The Historic Governors’ Mansion is located at 300 E.  21st Street  in Cheyenne Wyoming.  Please call 307-777-7878 for more information.

















Beauty & the Beast Rodeo in Ten Sleep + Special Beauty & Beast Gear from Outlaw Rodeo Wear!

visit our website & read the current issue

Click the Food & Photo Festival image to be connected with our festival schedule & ticket sales!

UPDATES ON THE BEAUTY & THE BEAST RODEO!!  Check out the update from the Beauty & the Beast Rodeo held in Ten Sleep over Memorial Day Weekend on Saturday, May 24, 2014! Call 307.366.2311 for more info – and visit their website at

Bulls and bareback are full! Barrel racing still open: prizes to 6th place and $1000 added money! Kids events: barrel racing and mutton bustin’. WILD HORSE RACE!!

AND!!! Outlaw Rodeo Wear is offering a limited edition Beauty & the Beast hoodie for $35. Know anyone that might like to have one? Check out this special & lots more cute western wear for the whole family at!

Visit our shopping listing to learn more about Outlaw Rodeo Wear & to see more samples of their work!


Sara Pinson, RD, LD: Can Do Weekly Resolutions


We’re thrilled to add another guest blogger – Sara Pinson, RD, LD, who will provide us with tips on eating & staying healthy. Certainly something that is applicable to everyone!


Sara Pinson is a Registered Dietitian, Wellness Coach and Type I Diabetic.  As the owner of Sustainable Wellness, she works with individuals and organizations to help people make health changes simple, not hard.  Sara Pinson, RD, LD

How do you want your 2014 to “taste”?

Build Your Base by Practicing “You Can Do” Weekly Resolutions

Compliments of Sara Pinson, RD, LD

Sustainable Wellness:  One Bite @ a Time!


“The little train went roaring on, so fast, it seemed to fly
Until it reached a mountain rising almost to the sky
The little engine moaned and groaned and huffed and puffed away
But halfway to the top it just gave up and seemed to say

I can’t go on, I can’t go on, I’m weary as can be
I can’t go on, I can’t go on, this job is not for me…

I think I can, I think I can, I think I have a plan
And I can do ‘most anything if I only think I can”

The 1930’s child’s book titled The Little Engine That Could originally authored by Platt & Munk CO., Inc. told a sweet and simple, yet meaningful story.  A story that can easily be applicable to so many aspects of our life.  Change, such a hard thing to do.  Takes willpower.  If only it could be as easy as the characters tell us in The Little Engine That Could.  News alert…it CAN.  Take a step back and consider what it would look like if your New Year’s resolutions could actually turn into habits that don’t fly away in the Wyoming wind?  What if you woke up and made the following promise to yourself… “Each day of the week, I will do just one thing to make a better me.”  Up for it? Below you will find a suggested daily “to-do” list.  Read on…and THINK you can…because you “can do most anything” if “only” you think you can.
Monday- Identify your motivation level.  Your motivation drives your commitment, your sustainability and ultimately your success.  Choose your number TODAY.  Are you a 1 and not really into this change for the better type of thing?  Are you a 5 and somewhere in the middle and not really sure which direction you want to head in or are you a 10 and just can’t wait to begin your journey towards a healthier YOU, no matter how challenging it may be?  Stay true to your number and recognize what increases, decreases, or holds you motivation steady.

Tuesday-Try a new and unfamiliar fruit.  Variety is so important when trying to sustain your wellness.  Often we get tired of the same types of foods.  Keep it new, fresh and exciting by putting yourself out there and trying an unfamiliar fruit. Have you ever heard of blood oranges or dragon fruits? Take a few minutes today and read up on a fruit you have never tried before. You may surprise yourself and like it!

Wednesday- Try a new and unfamiliar vegetable.  We tend to turn to the usual, carrots, broccoli and greens beans. But what about eggplant, radish, kale, brussel sprouts or spaghetti squash?  The list goes on when it comes to veggies you may have never heard of before.  Spearhead a family challenge, try to find vegetables that begin with the letter A, then B, then C and so forth.  What an innovative way to get your kids to try a new food and add some spunk to your usual choices!

Thursday-Take 5 minutes out of your day, increase the volume on your I-Phone and bust a move.  Getting your heart huffing and puffing gives you an energy burst that is priceless.  Taking just a few minutes out of your day and allowing yourself to be a little “silly” goes a long way in the day’s productivity and sets the stage for a happy mood and decreases stress level. Grab a friend, a co-worker or a family member and combine fun with fitness!

Thursday: Look at a food label of a food or drink that you have in your house.   You may just surprise yourself and recognize what REALLY is in some of your household staples.  If you find that it’s loaded with sugar and fat, this doesn’t mean you CAN’T have it.  Raise your awareness.  Saving those indulgences as a “sometime” food grants you the permission to enjoy it but with portion and frequency control in mind.

Friday: Use measuring utensils to measure out your cereal, rice or pasta.  Get ready for a wakeup call!  It accumulates quickly.  Adding perspective to what and how much you are eating goes a long way in promoting appropriate serving sizes. You won’t know until you do it, so grab that utensil, measure up and resonate on where improvement may be necessary.

Saturday:  Take 15 minutes to eat your meal.  We call this “mindful eating”.  Take home message, the slower you eat, the less you will eat and the faster you will get full.  Mealtime should be a relaxing family centered activity, so take your time, engage in conversation (without food in your mouth) and enjoy each other’s company. The hustle and bustle of the day deserves a dinner meal that is free from distraction and simply…peaceful. 

Sunday: Share with 1 person, 1 change you have made this week.  Two huge aspects of sustaining wellness is holding yourself accountable and being proud of YOU.  If you made a goal and stuck with it…celebrate!  Change is hard and should be recognized.  Even if it was as simple as going to the gym once in the last 5 days, great work and spread the word.  Remember living a healthy life is contagious so you are it and pass it on!