Silver Linings

Silver Linings

So here we are. Somewhere around day 17 (give or take) of quarantine, and we are all doing our best to keep a positive headspace as the time passes. I find myself thinking back to when I’d be getting ready for work and daydreaming of the chance to stay home and work from the cozy confines of my beloved bed (even though I love my job). It seemed like a fancy mirage that I lusted after. I would then proceed to burst my bubble, grab my car keys, and head off to work.

Fast forward to present times, and I now find myself desperately missing my cubicle mate, the cute little plant that I habitually overwatered on my desk, and the other office dogs and people who I’d get to scratch and chat with throughout the day. (Dogs=scratch, People=chat lol)

What I am sure of in these unsettling times is that I’m VERY fortunate to have the ability to work from home, stay with my fiance, and to grow my little nugget.

There are so many men and women who are tirelessly working to keep our essential businesses in place—people who are still at work and yearning to be at home with their families. People who are selflessly maintaining spaces for the rest of us to shop, heal, and gather the things we need to remain comfortable while we hideaway for the foreseeable future.

There are also so many other men and women who are now out of work entirely—wondering when things will settle down so that they can have the opportunity to get another job and obtain an income once again. Small businesses are hanging on by a thread, hoping to sustain enough revenue to keep their doors open and pay their employees. Companies that took years, hard work, and a single dream to make a reality.

Even though most of us are aware of these things, it can still be a daily battle to be thankful for the things we have, wherever we are. It is something that I have struggled with the last week or so, and I doubt that I am alone.

So what can we do to make sure we are lifting our spirits and supporting the people around us who may be having a harder time? Here are a few ideas I found in a Forbes article by William Arruda:

+Limit your intake. You could watch 24-hour news channels, listen to dire warnings on the radio, or visit countless websites and be bombarded with the angst of the moment. Instead, choose a single news source and decide how much limited time you’ll spend with it each day. Then stick to your plan.

+Look to the past. Get hope from your past resilience. You have likely endured other unforeseen major life disrupters like 9/11, major hurricanes, or the financial meltdown of 2008. You made it through! And you are stronger because of it. Know that you will get through this. Remind yourself of your resilience regularly.

+Watch a funny video. Thanks to the huge popularity of YouTube, there are thousands of videos that can help you take your mind off current events, if only for three minutes at a time. Start to bookmark the funniest among them so you can return for a repeat viewing whenever things feel gloomy.

+Look after your neighbors. You may be at low risk of severe consequences from the virus, but it may not be the same for your neighbors whose immune systems are compromised. The act of checking in on them (keeping six feet apart, of course) will not only make them feel good, and it will make you feel good and remind you that there are others for whom this predicament is even more stressful.

+Support your favorite local business. Maybe you’re heeding the social distancing advice and aren’t eager to sit in a crowded restaurant right now. And others feel the same way. Those empty seats aren’t helping the restaurant owner to pay her staff or keep the restaurant in business. Buy a gift card to help the business owner now, and prepay for a beautiful meal you can have to celebrate when this pandemic is behind us.

+Send gifts in the mail. It may not be wise to drop in on your loved ones with some fresh-baked goodies, so send them a card or present in the mail. Unexpected treats can be huge pick-me-up-in times of stress. This is especially valuable to the elderly who are living in nursing homes. Many facilities have closed their doors to all visitors, making residents feel even more isolated and vulnerable.

+Take advantage of found time. Cancelations allow me to focus on some things I’ve had no time for and to accelerate my progress on other product offerings. It’s liberating, and that’s what I’ve decided to focus on. If your company has implemented a WFH policy, how will you use the time you previously spent on commuting?

+Practice random acts of kindness. Leave an envelope with a little gift for the Amazon Fresh delivery person who drops off your supplies outside your door. Or have a coffee delivered to your doorman. Your kindness doesn’t require a monetary outlay. Write an unsolicited book review for a friend of yours who is an author. Comment on a colleague’s LinkedIn post. Send a snail-mail note of appreciation to a friend or colleague. Many in the entire country of Italy broke out in song and applause to honor their healthcare workers. Thank the custodians in your building or workplace for their efforts to keep things safe. Think of those who could benefit from your thoughtfulness and generosity. Then act.

+Rescue that animal you’ve wanted but haven’t been sure you’d have the time to allow it to get acclimated to your home and family.

In times of constant negative messaging, you need an antidote so that you can keep your positive attitude and march forward with determination and hope. Be deliberate in activities that are positive, heartwarming, stress-reducing, and laughter-inducing! Together, we’ll get through this.

Written By: Hayley Sutherland


Reaching Your Goals in 2020


Hello my fellow humans!
The holiday season and new year can be an eventful and exciting time for most, but it can also be very exhausting. As I sit here at my desk after almost two weeks on and off of work, I’m feeling the brain fog hard, and my body is trying to figure out if I’m going to continue living off of Christmas cookies and cheese platters. It is usually at this time of the year where we have had our share of fun, we have burned ourselves on both ends of the candle, and we’re ready to get back on track with our health and lifestyles.
It’s time to refocus and set intentions for the year to come. The most important way to kick off a new year is to get your goals clear in your mind. Figure out whatever it is that you want to achieve or experience and channel how it would feel to reach it. Are you thirsty for what you want? Think about being physically parched- you are dehydrated and longing for a drink. You are absolutely in need of a big tall glass of water. You are hyper-aware of your thirst, and it’s all you can think about. The same can sometimes be said for what we want to achieve. “Yearning for” something rather than “looking forward to” something creates a vibe that isn’t in tune with what we want in our lives.
The way that we can better ourselves without the doubt and stress that usually follows is to say to ourselves, “wouldn’t it be cool” rather than, “I’m not okay if I don’t get it.”
You want to have that happy feeling before it happens. If you start to feel now how you imagine you will feel once you reach your goals, you will not be craving and efforting for it. Being quenched means, you are in receiving mode. If it is not making you feel the high vibe, then it is not the right goal or mindset. Match the frequency of the manifestations you want, and it will get soon get you what you desire.
For a lot of us, our primary goal is to achieve a better health status. We desperately want to lose weight or gain muscle or quit binge eating and drinking things that make us feel sluggish and guilty. As humans, we have the habit of cutting ourselves short before we even put in the real effort. We start to think about how hard it will be to watch football without a few beers and some nachos. Or how we are going to prepare our kids chicken nuggets and mac and cheese without stealing a few helpings. Getting fit takes time and dedication, but its the attitude we have around it that will make it attainable or break it.
6 Ideas to help you achieve your goals:
1. Recognize the feeling when you are excited about your goals. Create a plan around how you will use that feeling to stay motivated.
2. Don’t create so much pressure around what you want. Lighten the energy around it. It all starts with your intentions.
3. Make sure you are feeling whole and complete NOW. You’re not more full and perfect when you make money or lose weight. When you come at what you want from an incompleteness, you are at odds with feeling good along the way.
4. Utilize community resources or friends to help keep you on track and encouraged.
5. Trust in your timing. We usually have a deadline for reaching what we want, which creates friction. If you let things flow, things will happen with ease and on time.
6. Relax to receive. Dial down the intensity, and it will help you get in receiving mode. Be hopeful of it. Give yourself that excited feeling as if something is coming. This will allow you to relax and reach your goals.
Getting closer to the lifestyle and health that you desire can be easier than you think. Having a community around you and the support of a coach to guide you and hold you accountable on the tough days is sometimes is all you need to get over the hump. Let’s make it our mission in 2020 to stop standing in our way and start creating positivity around the journey so we can finally get to the destination we have craved for so long!
Written By: Hayley Sutherland

The Best Attitude is Graditude


With Thanksgiving on the horizon, I figured it would be appropriate to think about what it means to be grateful. Gratitude is such a powerful emotion, and it is often dismissed in the general realm of human thinking. We sometimes forget to count our daily blessings because our other denser feelings creep their way to the forefront of our thinking. Worry, anger, confidence, and joy are all emotions that show up to life’s party. Some of them are lovely guests (joy + confidence) who we’d happily invite to hang out on the couch after everyone leaves. Other guests (anger + sadness) show up empty-handed, late, and fail to flush after they use your guest bathroom. Nonetheless, we need all of those emotions to appreciate the moments that bring us happiness.
I started to think about all of this when I stumbled across some “happy graffiti” on a public bathroom wall. It read, “Worry is a terrible use of your imagination.”
There is no upside to worrying. Worrying means that you’re using your imagination to create something that you do not want. You invite whatever you are paying attention to “your party.” That means you are asking it to live in your life. When we appreciate things, we are planning. When we worry, we are also planning. What will you decide to plan for?
When I looked into making gratitude a natural part of my daily life, I found a few essential practices. One that I felt was simple and much less cheesy than others was the suggestion to keep a gratitude journal. Now for me, this means tiny green post-it notes that live in my nightstand. When I wake up on the salty side of the bed, I try and scribble a few things down with a pencil while sipping my morning (overly strong) coffee. Sometimes the notes will have silly and not-super-inspiring things written down, but I will stick them to my fridge regardless, so I will see them when I’m getting ready. I will not lie to you, though. Sometimes before guests come over, I will rip them down and hide them in a drawer because they can be slightly personal or embarrassing. But although small, they are mighty!
We can also tell the people in our lives how much we appreciate them. When you talk to your significant other on the phone, throw in a” Hey honey, I think you’re still hot to trot. Plus, I love hearing your voice” Even though they already know you love them, it could be their preferred love language and make them feel good about their role in your life. Who knows, they may even start doing spontaneous chores around the house! I like to squeeze my dog (against her will) and tell her how cute she is every single morning  – and now, her head is enormous!
So as Thanksgiving rolls around, we can be excited to eat some Kings Hawaiian rolls dipped in mashed potatoes (drool) annnddd practice gratitude for our lives and the people in them. Be grateful for those mashed-taters, your co-workers who make the days a little easier, your fricken adorable pets of all shapes and sizes, and your life in general.
Written by Hayley Sutherland

True Life: The Fridge Is Still My Happy Place


If your happy place happens to be the fridge, you are not alone. This blog is named, “Work hard, be nice, eat clean & splurge a little,” for a reason. Eating clean is essential, but splurging just a little is the key. In a world that has a quick fix guide and a pill for everything, it’s hard to remember that changing our eating patterns and rewiring the hyperactive sugar raccoon that lives in our brain takes time. Over a year and a half ago, I started my very first Whole30. I had the book “Whole30 Day by Day,” delivered from Amazon, I had done a complete clean sweep of all of the non-compliant foods in my kitchen, and I was ready to take on this new movement. If I dropped a few pants sizes in the meantime, I wasn’t going to be kicking and screaming about it.
Now please take into account that my family used to find me in a closet as a child, ravenously eating candy. Family-sized boxes of fruit-by-the-foot were no match for me. I would take them down with ease. But my first attempt at the Whole30 was nothing. No added sugar, no dairy, no soy, no legumes, no grains, and no alcohol for thirty full days. Even with all of these restrictions in place, I remember quickly feeling more energetic, slimmer, and could fall asleep at night like my middle name was Benadryl.
The first round of anything new can be easier for a few reasons. We usually have no idea what shit storm lies ahead, and we are motivated to give the shiny new lifestyle a whirl. Fast forward to the present day, and you’ve got yourself a challenge. As you may have guessed, I decided it was time to dust off my old book and throw out the precious sourdough bread I kept on hand for late-night grilled cheese sessions. I was craving that excessive energy and jeans that didn’t feel as though my button was going to fly off and hit someone in the eye. I had been following the food guidelines religiously, going to bed as early as I could, and counting down the days on a physical calendar that I kept hidden near my desk. The Whole30 creators have put together a timeline addressing where you should be when you’ve hit a certain number of days. If you’ve done one of these challenges, you know which one I’m referring to. Days 2-3 are “the hangover”, days 4-6 are “kill all the things”, 6-7 “I just want a nap”, 8-9 “noo my pants are tighter”, 10-11 are “the hardest days”, 12-14 are “I dream of junk food” and day 15 is the “halfway marker”. If reading this timeline has not convinced you to start the Whole30, then you’re completely sane. Days 16-20 are what they refer to as “tiger blood,” where great motivation and stamina arise. I was on day 17, and I could barely stay awake at my desk. I was moody and anxious and felt as though all of my hard work was for nothing. Quite frankly, my tiger was taking a deep snooze in the jungle.
I wanted to give up and eat a burrito while sitting in bed watching trash TV. I looked no different, I was having a hard time sleeping, and I was frustrated with all of the money and time I had spent on this. But I decided that I had come too far to give up that easily. I forced myself to recall all of the reasons why I started, and I knew that if I gave up, I would be giving into temporary temptations for temporary satisfaction. Thank goodness for that. I kid you not; just one day later, I felt that tiger blood coursing through my veins. I was going crazy waiting for immediate changes from a very long list of poor eating habits before starting this challenge.
The moral of this story is that great things, especially when it comes to our dietary habits, take time. They take patience and willpower and all of the things that I usually lack as a human being. I can honestly say the fridge is still my happy place; it just has a lot of healthier options in it. Tomorrow always seems like a stable place to start because it doesn’t exist yet. But I encourage you to try it out. It is worth it, and you owe it to yourself to treat your body with a little tender loving care.
Written by Hayley Sutherland


Out with the Old, In with the New


You know the feeling when you’re behind the wheel of a car, head back on the seat rest, minding your own business, and a gigantic sneeze emerges? You think you can hold it in, but then it starts to tingle as if an ant is tickling your nostrils with a feather. Your eyes well up, you’re going 75mph on the highway, and you begin to wonder if this is how it ends. Final Sneeze Destination Pt 4. The big moment happens, and you realize that the build-up was intense, but you stayed on the road, and there were no casualties. Although this was an exaggerated example, I needed to create a scenario that would resonate with most folks. The ultimate pre-sneeze-while-driving-jitters are what it feels like when you’re trying to form a new habit. You know it’s ultimately going to be the release you need, but the immense amount of pressure in the build-up is terrifying. Why am I rambling on about a sneeze, you might ask? There’s a point, I promise!
When we decide to make a significant change in our lives, it rattles the subconscious part of our brain that has been riding on autopilot mode through old habits. Whatever the switch is in your world, it usually rocks the boat on things, and the waves come crashing in on your mental shore. Your mind starts to calculate all of the possibilities that could go wrong in the interim while you “patiently” wait for the results. This is why we usually try and hold ourselves back from change, even if the result will be deeply satisfying. It’s the unknown of how that super-sneeze will end that curbs us.
We do this because we’re all human, and we want to stay in our cozy comfort bubbles. I have to admit, it’s nice in there! But that’s the beauty of our internal dialogue. WE are the writers behind the scripts, and WE choose how different scenes play out. I, for instance, have taken to heart the concept of what it means to be sober-curious. I have spent most of my life “rewarding” myself with a drink after a stressful day, “celebrating” a joyous occasion with champagne and “curing” boredom all together with a few beers. I had alcohol so ingrained in my mindset that I wasn’t taking the time to evaluate if it was doing more good than evil. Because our society has made it socially acceptable to announce how painful your hangover is, it only makes sense that I was blindly trudging through the unpleasant aftermath. Now that I have decided to make a lifestyle change (at least for a long while), I have to be present for every single moment in my life. Without the easy escape that alcohol provided me from reality, I have been forced to sit with myself and my thoughts. And let me tell you, it has not been the most comfortable thing some days. It has, however, reminded me that I still have a sense of humor, I’m self-motivated, and am fully capable of enjoying other forms of entertainment without it.
This change is like so many other pivotal decisions in our lives. The things that we have become accustomed to are the scariest to view under a microscope. But once we build up the courage to look at the habit a bit closer, we can conclude whether or not it is contributing to positive happenings in our world. This old pattern of mine is something that I aspire to replace with other models until it becomes second nature to unwind in healthier ways.

Below I have put together a small list of steps to help develop new habits and make them stick:

+ Start Ridiculously Small. Most people want to create significant change as quickly as possible.
+ Get Hooked on Your Habit.
+ Have Clear Intentions.
+ Celebrate Your Small Wins.
+ Design Your Environment.
+ Surround Yourself With Supporters.
+ Pre-Commit To Your Habit.
Hopefully, this list will help jump-start some ideas on what old habits you want to kick and what new ones you want to invite to stay awhile. You know what they say, “out with the old, in with the new!”
A final note from Seth Godin:
“On knowing what you’re doing.
It’s pretty easy to know what you’re doing when doing something that you’ve you’ve done before.
Follow the path.
It’s a lot more difficult when the task ahead is not quite the same as what you’ve done before.  When wayfinding is required.
That’s a different skill. That’s the skill of finding the common threads, seeing the analogies and leaping over the crevices, knowing how to do something you haven’t quite done before.
Which sort of knowing is more scarce?
Which is more valuable?”
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Written by Hayley Sutherland

Cheers to Six Years: Happy Birthday CFEP!

“To truly celebrate CrossFit Eden Prairie’s 6th birthday, I decided to flip the script and put co-owners, Curt and & Anna Follman, in the hot seat. Although, this is a celebratory moment I wanted to have them share the reality of what goes on behind the scenes to create the #workhardbenice community that stands today.” Written by: Hayley Sutherland.


What are some of your favorite moments & memories from the last six years?

It’s fun to look back and realize that some moments were way more meaningful now that we are further away from them! There are too many to count, but looking back now there are a few that stand out. Our 1-year party was pretty awesome….and by awesome we mean we had a band and open bar! We quickly realized that we didn’t need to do that again!! 🙂 There were so many memories from our original space. We had our first CrossFit Open as a community, first WODdle Before You Gobble on Thanksgiving Day, and many more that I’m sure the community members can attest to! When we were moving to our 2nd location [now known as the pitstop due to the short 10-month stint there], we signed the lease to the space while Anna was in labor with our daughter, Hadley! We literally made a “pitstop” on the way to the hospital to sign the lease, I guess the name holds many meanings to this day. That was quite a hectic couple of days, to say the least! A huge sigh “relief” came over us the day that we moved into our final space [where we are currently]. Not having noise complaints, other issues, and having the best facility to date was the light at the end of what felt like a very dark tunnel at the time. They always say 3rd times the charm!

What would you say is the most challenging part of owning the gym?

The most challenging part (as most small business owners will tell you) is the “consuming” nature of owning a business. Owning a small business with your spouse adds its own unique challenges. We’ve heard so many times “I could never work with my spouse….we’d kill each other!” Well….we’ve almost done that many times! On date night we have to tell ourselves not to talk about the gym, and that usually doesn’t work. To most people starting or stopping a membership at a gym or other place isn’t a big deal…but to us, it’s legitimately our livelihood! So relying on people’s decisions in that aspect can be quite stressful at times. Another piece to the puzzle is the natural changes in life that have come along the way. Opening a business when you’re young and engaged is different than when you have a 4-year-old and hoping for more children. All of the early mornings and late nights don’t “mesh” well with that. We all know that CrossFit is an extremely personal business where we have relationships with so many people, so when we aren’t able to be as present as we were in the beginning, it has led us to feel guilty at times, when in reality we are just doing what is best for our family! Although it’s not always butterflies and rainbows, we’re extremely blessed to be surrounded by the countless amazing humans that we’ve been able to meet over the years since opening CFEP.

What would you say is the most rewarding part of owning the gym?

We built something from nothing…together.

This will always be the most rewarding piece to all of this. We created something that wasn’t ever there from the ground up and have been going strong for 6 years now! A lot of businesses [especially fitness] never make it that long. Fitness is cut-throat in many aspects, and a lot of times you see owners start to burn out if they don’t take the necessary steps to relieve some of the workloads. We’ve made it a priority to not let that happen! This community is also filled with some AMAZING people! There are so many times where the generosity and kindness of members in this community has been overwhelming. Even our friends and family who aren’t apart of the gym don’t always understand how great everyone is or how much people care about each other. The typical gym is where you go in, get your workout done, then leave. We do that…but we also raise money if someone needs it, go to happy hours, golf together, attend other members’ birthday parties, etc. We have such a large support group, and more importantly, our daughter Hadley has one hell of a group of role models to look up to!

If you could go back six years ago and give your younger self advice, what would it be?

Anna’s first response to this question was, “to hire a rockstar business consultant and CPA right out of the gate and to ask more questions [be more curious].” As her younger sister, hearing that this was her initial response was no surprise to me lol. When encouraging them to think beyond business their thoughts were the following.

A common theme over the years, especially the first few can be summed up by “Stay in your Lane.” To better define the co-ownership roles and rely on one another’s strengths right out of the gate. Too often we would try to prove we could convert a weakness into a strength, just to show each other that we could do it just as well. This tactic may remind you of any toddler you’re close with, but being in business with your spouse can bring out your inner child at times. It wasn’t always easy to do, but learning when to take a back seat and when to let the other one shine is an important message. This applies to us as both business owners, and as husband & wife. Another piece of advice we continuously remind ourselves of is that it’s okay to drop our pride & ask for help [which we sadly admit is still a difficult thing for us to do] We have learned to accept the fact that everyone needs it from time to time!

Where do you hope to see the gym and community six years from now?

As we eluded to earlier, the fitness industry is always ebbing and flowing, it’s our mission to continue to offer a “best in class” service to all of our members. In our opinion, CrossFit will always be the most effective way to sweat, and the community aspect is hands down the most motivating factor to keep the doors open. The most important aspect that we hope to always instill is the #workhardbenice culture derived from the many members reading this today. We cannot wait to witness many more first skills, PR’s, friendly camaraderie, and so many more people we have yet to meet.

If CFEP had a theme song, what would it be and why?

When I asked Anna what she would choose as the CFEP theme song, she giggled at first and said “I’ll be there for you,” from the cherished 90’s sitcom Friends. Apparently, Curt despises the show [which is a sin in my opinion] but she went ahead and picked it anyways. We looked it up on youtube [which we encourage you to do as well], and we realized that it does fit the mold quite well. We then joked that she would most likely play the role of Monica, and Curt would be her Chandler Bing- therefore doing anything that she says. Ha-ha just kidding.

If you could summarize how you feel about your community, what would you want them to know? (A message from the owners)

Where do we start? Gratitude is the first word that comes to mind. It’s an easy word to throw around, but we wouldn’t be in business today without countless handouts from many of you who still sweat with us, and some of those who have moved on but keep in touch. That one word carries more weight than we can ever express. For those who fought for us and jumped in to help without request and of course without ever seeking anything in exchange. For standing up for our young family when we were “served” at our home when Hadley was just weeks old in an attempt to “bully” us out of the pitstop location. For volunteering your professional time because what happened to us just didn’t feel fair. For helping us move our gym [TWICE] in one year without batting an eye. For hanging in there during “no dropping weights” time. For having empathy & compassion when a decision we made may have felt out of left field as a member but better supported our family life. This list goes on and on but one common theme? Gratitude. From the countless members we have had the pleasure of getting know, thank you for letting us be a small part of your journey. As the theme may suggest, every single person who has had any hand in this business becoming a reality; our family, friends, past, present, future members, and beyond. Thank you.



Create Your Reality


Do you live your life as if joy is reserved only for vacations? Stick with me here, I know that we should look forward to vacations, but we shouldn’t relegate joy to only a few days a year. Now, this may sound a little hippy-woo-woo, but wouldn’t it be refreshing if we decided to have a joyous life and ride that emotion all the way through? As human beings, we may become consumed with worry and stress about what needs to get done to get where we want to be. We often forget to sit back and realize that the days we are rushing through to reach another destination, make up most of our time here on earth.
This concept sounds like it is perfectly wrapped with a bow and ready to ship off but the hard question is: How do we practice this mindset and make it an intuitive habit? The answer to this question starts with you. It’s safe to say that we all love a good scapegoat (can I get an AMEN?). Pointing a finger to an outside source for the bad things that happen to us is not only the easy thing to do, but it allows us to detach from our own poor choices. If you want substantial change in your life, you must think thoughts that feel different as you think them. Focusing on a present moment that you don’t want is not going to create a future that you like more.
Being selfish isn’t always a bad thing so maybe this change starts with taking some more time for yourself. You can only give from a place of fullness. Your happiness is the greatest gift you can give to your family, your loved ones and yourself- so it seems like a solid place to start. The keys that I have found bloom in this newfound solidarity are awareness and acceptance. Let’s break them down a bit, shall we?
Awareness: If you take a moment to pay attention to how you feel, you be able to pivot when you’re feeling a negative emotion. You’ll be able to take advantage of the opportunity that awareness offers. Being aware of your emotions will allow you to recognize when they require a shift to a more positive mind frame.
Acceptance: How you feel is everything. It is so important because how you feel is your point of attraction. Do you keep telling stories that create negative emotions? The here and now isn’t always going to go in our favor, but accepting that we have control of how we handle it is everything.
Knowing that you always have a choice allows you to let go of resistance to what you do not want in your life. We want to feel good and we can make that happen. Sometimes it’s as simple as slowing down, tuning into your feelings, and making the conscious choice to enjoy the distance between the start point and the destination in life. Let’s enjoy the ride!


Written By: Hayley Sutherland