Category: Growth Opportunities
Resolution
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Before you head to the ranch
Fall Yoga, Meditation & Journal Retreat
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move
Unchanged:Restore your mind and body as Tom and Tina lead you through daily yoga and mindful movement designed to both inspire and calm the senses.
Coming home to your body through guided movement and awareness is a powerful and healing act of self-love.
Taking this time to move inward to reconnect your head and heart, will strengthen your movement practice or help you begin one.
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“You are the sky. Everything else is just the weather..” ~Pema Chodron
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Meditate
Unchanged:Stillness is a practice we cultivate to feel fully present and alive. In this retreat, you’ll have ample opportunity to drop down and drop inward with three-daily meditation practice sessions.
You’ll be amazed how quickly you’ll love this practice and the peace and comfort it brings to you.
Tom is an excellent meditation teacher, skillfully weaving humor, storytelling, and music to uplift and inspire your practice at Timber Creek and beyond.
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jourNAL REFLECTION
Unchanged:Keeping a journal can be transformational. It’s a decisive practice that allows us to create a safe place to record and express our feelings, emotions, and deeply held desires.
If this is something you’d like to explore, Tina will provide guided journal prompts to make the process accessible and fun.
Keeping a journal can help access the music and voice of your true emotion.
For some, a journal is considered a best friend.
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“All serious daring starts within.” ~Eudora Welty
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REST
Unchanged:Let yourself sink into the luxurious comfort and care of Timber Creek Retreat House. Just one hour south of Kansas City, you’ll feel you’ve escaped to a magical and magnificent lodge in the woods.
Surrounded by eighty acres of wooded trails and wildlife, Timber Creek is a refuge from life’s daily stresses with no detail of your comfort overlooked.
Take a nap in your king-sized bed, slip into a good book by a cozy fire, treat yourself to a massage or a lazy walk in the trees, or enjoy the serenity of the beautiful meditation room.
Timber Creek was conceived and created with one goal in mind: your comfort and well-being.
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“Just be, and enjoy being.” ~Eckert Tolle
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retreat
Unchanged:Busyness is an addiction that robs us of our wholeness. Taking time to rest, reflect, and retreat is a statement of our own self-worth and value.
- Make time for healing.
- Make time for presence.
- Make time for sustenance, friendship, solitude, and silence
Open up and make time for your light to shine. It’s greatly needed in this world.
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“Almost anything will work again if you unplug it for a minute,
including you.” – Ann Lamott
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Questions?
Please email or text Tina for answers!
Email: tina@tinasprinkle.com
Text: 913 963 8546
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* Timber Creek rooms are limited. Most are private rooms but you’re
welcome to share with a friend if you’re open to also sharing a bed.
Just select the semi-private option @ checkout.
Added:
Register before May 31st, 2022 and save $150!
Use code EARLYBIRD at checkout.
Why nature is my physician
My love of nature started in childhood as my parents insisted their three children play outdoors as much as possible. While we weren’t allowed to run wild, (you never wanted to hear my Mom’s frenetic bell ring because you were somewhere you weren’t supposed to be), we were given the freedom to spend hours rolling around in the grass, climbing trees, dancing in the driveway, or playing a mean game of tug of war.
Perhaps it was because my parents just wanted us out of the house, or maybe they knew intuitively what scientific studies reinforce today: Nature is a powerful ally and healing force for our mind and body.
nature is good for us
We know that spending time in nature makes us feel good, but does it measurably affect our well-being? Study after study has shown the answer is yes.
Studies show that being in nature, or even viewing scenes of nature, reduces anger, fear, stress, and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, but also contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.
According to health researchers Stamatkis and Mitchell, nature not only improves the quality of our lives but the length of them as well. And a study published in The Journal of Positive Psychology in 2018 found that spending as little as five minutes outdoors was linked to a significant mood boost.
Research conducted in hospitals, offices, and schools has found that even a simple plant in a room can have a significant impact on stress and anxiety.

nature is our happy place
Our affinity toward nature is genetic and deep-rooted in evolution. For example, have you ever wondered why most people prefer to book accommodations that have a great view from the balcony or the terrace? Why patients who get a natural view from their hospital bed recover sooner than others? Or why we crave downtime in nature when stress takes it’s toll on our zen.
“Study Nature, love Nature, stay close to Nature.
Frank Lloyd Wright
It will never fail you.”
Nature’s Impact on our Health
Who would have thought that a little time with the flowers and trees can actually improve your memory? The University of Michigan conducted a study that revealed students who regularly went for a nature walk actually had a better time retaining information.
- Nature improves short term memory.
Nature also helps us cope with pain. Because we are genetically programmed to find trees, plants, water, and other nature elements engrossing, nature can distract us from pain and discomfort. - Nature reduces stress hormones.
In a world flooded by screens, sometimes just taking the time to unplug and go outside can do wonders for reducing stress. Nature has a calming effect on our brains, even if it means going outside for just five minutes each day. As an added bonus, outdoor exercise, like going for a walk, hiking, and so forth, gets the blood flowing and heart pumping, another way to lower stress levels. - Nature increases our levels of Vitamin D.
Sure, too much sun can damage the skin and possibly lead to cancer. That being said, studies show that getting between 15 to 20 minutes a day of sunshine will allow your body to absorb vitamin D, which helps strengthen bones and reduce the risk of cancer, type 1 diabetes, and multiple sclerosis. - Nature improves our immune system.
Research has shown that going outdoors and getting enough sunlight can help boost the immune system. Make sure to take a little stroll outside or enjoy a bit of fun outdoors to help fight disease and stay healthy. - Nature reduces inflammation.
Inflammation in the body can lead to all sorts of disorders, from depression and cancer to autoimmune diseases. A study demonstrated that participants who spent a bit of time each week walking in the woods experienced lower levels of inflammation in the body. - Nature inspires creativity.
Nature comes in so many colors, from orange-sky sunsets to seafoam green waters and rose-colored gardens. Spending time outside gives a chance to get inspired by all the gorgeous sights, smells, and sounds of the outdoors. Science backs that up, too, showing that spending time outside actually helps get our creative juices flowing. - Nature improves vision.
We spend a lot of time looking at screens, which can damage eyesight. Going outside gives our eyes a break from staring at a computer, television, or smartphone. Australian scientists even found that children who spend time outdoors reduce the risk of developing myopia later in life. - Nature improves our sleep.
Spending time in natural light helps our bodies better regulate sleep patterns. When the sun goes down, our brains will release the right levels of melatonin to help get a good night’s sleep. - Nature increases feelings of happiness.
You can find all kinds of different activities outdoors for all fitness levels and preferences. Whether it means going for a swim in the sea, taking the dog for a walk in the park, or mountain biking, finding outdoor activities that we enjoy will boost your mood and help you to feel happier. Plus spending time in nature promotes mental well-being. - Nature can open the door to a deeper sense of spirituality.
A long walk in nature on your own gives a chance to clear the mind and can even count as a type of meditation. Spending time in nature helps us live in the moment as we breathe in the air, listen to the sound of the birds chirping, or feel the grass on our feet.
Nature can even teach valuable lessons and reveal metaphors to help us connect with our spirituality. The changes of the season reflect the peaks and valleys we go through in life. Meanwhile, a coursing river reminds us of our need to “go with the flow” and navigate the waters of life, so to speak.
Nature’s generous lessons are all around us when we slow down enough to take notice.
“A walk in nature walks the soul back home.”
Mary Davis

take a walk, skip the pill
A walk in the fresh air, the sun on our skin, bare feet in the sand: spending time outside can bring so many small pleasures, making us feel refreshed and revived. Whether it means sitting in your backyard garden sipping a cold iced tea or going for a thrilling white water rafting adventure, time in nature has the power to heal, inspire, and guide you daily.

Need some nature?
Join Tina Sprinkle and Lisa Looy for an amazing adventure on their WILD IN MONTANA Retreat. Daily meditation, guided hikes, horseback riding, and more. Space is limited so don’t delay! This retreat will sell out.
What do you want in 2021?
I came across this reading in a mindfulness group that I am part of led by Sean Fargo. I am a little jaded on setting resolutions myself since I have not only set so many myself that fizzled, but watched countless clients do the same.
Reading how a “resolution” is different than an “intention” changed my perspective enough to want to share. Perhaps it’s just my current place in life, but setting an intention for this new year feels more intuitive and grounded than setting a challenge or resolution. What about you?
Here’s the article.
Setting new year’s resolutions is something that many of us do as the end of December approaches. In truth, however, we can set resolutions for ourselves at any time of the year. We need not wait until January rolls around.
But what is a resolution? And how do resolutions differ from intentions? The difference may seem to be semantic, but new year’s resolutions and new year’s intentions hold important distinctions.
New year’s resolutions are often:
- Clearly defined
- Quantitative
- Goal-oriented
- Specific
For example: “I resolve to exercise four times per week in the new year.”
On the other hand, new year’s intentions are more typically:
- Energy based
- Qualitative
- Progress-oriented
- Nuanced
For example: “I intend to cultivate more self-compassion in the year ahead of me.”
This example highlights the qualitative nature of intentions versus resolutions. By focusing on the quality or energy we long to embody or experience, we open ourselves to the many ways this might manifest.
Resolutions and intentions each have their place. At certain times of life, we may feel more drawn to one or the other. Take a moment’s pause now to consider:
What type of new year’s practice makes most sense for you in this moment?
Do you wish to set an intention, a resolution, or some kind of hybrid?

What do you want for yourself in 2021? Please share in comments below or on my FB page!
Goodbye 2020

Maybe it’s because I’ve been in the fitness industry for 40 years, or maybe because I’ve been on the planet over sixty, but I’m not keen on New Year’s Resolutions. Wanting to be a better partner, parent, co-worker, or steward of world peace is admirable, but why wait until January 1st to begin?
Perhaps this year, when all we want to do is put the misery of 2020 behind us, we can be forgiven for wanting to indulge in something hopeful.
When I think about my own transformative beginnings, not a one sprang from resolution, new year’s or otherwise. If that sounds tragic, it’s not. My beginnings usually came in the form of divorce, job loss, death, and illness. They were difficult, messy, and painful. My reactions, denial, resistance, or feeling victimized made no difference. Spirit has taught me the only way to transform an ending into a beginning is a one-day endeavor called “allowing.”
At 10:32 am on Wednesday, May 17th, 2017, one of those opportunities literally dropped from the sky.
Our neighbor’s 120 foot oak tree chose that precise moment to come crashing down on our home.

I was in the kitchen, in the center of our little house, when I felt something resembling a train wreck.
I ran outside to find my dog Jack staring back in alarm. It was a bright, sunny, windless morning so we were both confused.
“It must have been a transformer,” I explain to Jack, who’s already forgotten it.
When I went back inside, I noticed the front of the house was weirdly dark. I went to the front door and opened it. A swarm of neighbors rushed towards me.
“Are you okay? Is anyone hurt?” They all said at once.
I just stared at them. “Yeah, I’m okay. Why? Did you hear it, too?”


One of them waved uncomfortably for me to turn around. “Uh, that,” she said.
Somehow, I’d missed the air thick with dust, the bedroom door blown off its hinges, the mangled metal air vent, and the gaping skylight created by the limb now piercing the roof.

For context: 2017 was a shit year for Herb and me. He got very sick, very fast with mysterious and scary illness. This necessitated moving to a hotel for three months to have our home remediated for mold. And this day, after celebrating just three days back home, our bedroom, the last oasis, was destroyed.
I choked and coughed, stomped my feet and pumped my fists, “Okay God! I’ve had it with you! It’s God (3) and Tina Zip! That’s not fair! That’s not okay! What the hell is WRONG with you?”
The next few days were surreal. In shock, I could only manage the most necessary tasks: deal with the insurance company, go to the grocery, get Herb’s medications.
But by Friday I’d come out of the ether in an extremely hateful mood. Angry and indignant, I looked for someone, anyone, to knock the chip off my shoulder just so I’d have the excuse to clock them. I cussed and swore at stupid drivers on the road. I glared at strangers in the grocery store. I flipped off a bus driver and honked at an old person. I was rude to friends who sought to console me.
And I thought GOD was the asshole!
As it turns out the tree had root rot. You’d never known it took look at it- tall, regal, strong, full with leaves. But all it took was a strong gust of wind on a sunny day in May to send it toppling, and me along with it.

It took me a while to upright myself and longer still to regain faith in my roots, but through a circuitous route that took me to a jungle cabin in Belize, I stopped finally stopped shouting long enough to listen.
I made some hard decisions in that cabin, decisions that were unwelcome but needed which lead to larger transitions built solely on faith.
“Allow,” Spirit coaxed, “then, act.”
Now, nearly three years later, my life feels like an open door, beckoning me to a delightfully unknown future.
As we look forward to a promising 2021, I sincerely hope a tree doesn’t fall on your house. But, if it does, be sure to look for the sunlight streaming in through the ruins.
WILD IN MONTANA WOMEN’S RETREAT – SUMMER 2021
August 20-25, 2021
The B Bar Ranch, Gardiner, Montana
Escape to the rugged beauty and solitude of the Montana wilderness to reclaim your inner strength and calm. Just minutes away from Yellowstone National Park, the magnificent B Bar Ranch is the perfect spot for wild repose, restoration, and reflection. We’ve reserved the entire ranch.
On this retreat, you’ll learn healthy ways to nurture yourself beyond cravings, convenience food, alcohol, and overindulgence. Delicious farm to table meals, daily morning movement, guided meditation, and outdoor adventure will challenge your body and restore your soul. Come learn mind self-care practices that you’ll embrace long after you return home.
Celebrate new friendships as you connect with women seeking the same fun and freedom you are! How better to bond than sharing the beauty of nature, transformational rituals, fabulous meals, and thrilling adventures! The friendships you make on retreat often endure for a lifetime.
Hike, white water raft, ride horseback, and explore the wonder of Yellowstone National Park together! The memories you make and the lessons you learn on this retreat will inform your choices, decisions, and the way you move forward in life. Time away from the daily demands of life is not only restorative, it’s transformational.
Wake up early to enjoy the breathtaking sunrise. Greet the day with a steaming mug of fresh-ground, organic coffee while sitting in a rocking chair on the big porch of the lodge or curled up in front of the stone fireplace. This is just the start of your day. Every day on retreat is an opportunity to savor nature, stillness, and the possibility of presence.
We’ll circle around the campfire, under the full moon, to perform a traditional Medicine Wheel Healing ritual. Based on the Four Directions of Native American culture, this rich, nurturing practice and sacred communion is an experience you’ll carry in your heart, every time you look at the moon, for years after the retreat.
Early Bird Registration Opens January 15, 2021
Schedule a call with Tina to learn more!
The time for letting go of what no longer serves you is now! It’s time to claim and relish your wild, audacious spirit! Life is happening~ join the adventure! Reserve your spot in this amazing retreat! Get Updates!


