FM Wellness Quarterly Connection Spring 2024 Issue

Quarterly Connection F M W E L L N E S S

Time for a fresh start!

Got health and wellness goals? Spring into action with support from the FM Wellness Collective

What is the Collective? SPRING ‘24 |

Welcomingbackthelight&

celebratingSpring

Creative ways to revitalize your self-care

Events you won’t want to miss!

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The FM Wellness Collective is a community of wellness practitioners in the FM area dedicated to supporting and empowering one another. We serve as a reliable resource for the community to connect with wellness professionals, making wellness more accessible, and strengthening the culture of well-being in the Fargo-Moorhead area.

Our Board Members

Michelle

Melissa

Jen Enz

BoardPhotoCredit: StudioFreshly

MagazineCreatrix: Sarah Jacobs

CreativeEdits:

Melissa Pachak

BackRow,LefttoRight:

Emily Jones

Vasicek

Ms. Anna Lee

Saree Janz

Shannon Radcliffe Bueche

FrontRow,LefttoRight:

Allison Grippe

Pachak

COMMUNITY FEEDS CREATIVITY, HEALING, AND PASSION

A Note from the Founder

I have been a wellness practitioner for many years After working for myself since 2020, I was craving community but found myself hiding out in my office creating Canva handouts, working on marketing plans, and feeling isolated. I craved community, connection, and support. From this FM Wellness Collective was born.

Community feeds creativity, healing, and passion. Creating impactful support for wellness practitioners to not only become more visible, but to share the challenges we face, the wins we have, and to be in an interconnected web of support We are the healers and we need healing too, and community provides that

Our vision for FM Wellness Collective is to provide support for practitioners and to make an impact on the culture of the FM area, bringing wellness to the forefront of people’s minds through impactful events and by growing together I am so honored and blessed to be surrounded by such an incredible collective of healers.

Melissa Pachak

Invitationsof SPRING

“AMIDST THE ROLLERCOASTER OF SPRING'S WHIMS, THERE IS THE UNDENIABLE PULSE OF LIFE COURSING THROUGH THE EARTH.”

In these days of increasing light, I find myself lost in Spring reveries, beginning the ritual of slow-noticing walks to honor the awakening of trees and understory. I am collecting spruce resin for Spring salves, a trusted remedy for cuts, scrapes, and burns. Sunlight threads through branches on the cusp of budding. Soon, I will gather the tender leaves of motherwort and nettle, and pluck young raspberry leaves, to brew nourishing tinctures and teas. My thoughts drift to crafting wild Spring salads with collected dandelion greens, lambs quarter, and violet greens. Often dismissed as mere "weeds", these medicinal Spring foods flourish in my urban garden and in turn, nourish my body I dream of infusing honey with the fragrance of lilac and savoring fiddleheads sautéed for dinner Ah, the sweet essence of Spring

Spring invites us to sync our bodies with the rhythm of life, reminding us that we are inherently connected to Nature We are Nature During the dark Winter months, seeds, roots, and rhizomes are nestled in the understory awaiting their awakening under blankets of snow. We too cocoon ourselves in warm blankets, but as Spring arrives, our bodies instinctively stir, craving the touch of sunlight and the dance of bare feet upon the earth. It is a season of awakening, where every sense is enlivened by the magic of new growth the complex pallet of greens, the glistening dew on petals, the fragrant blooms, and the symphony of birdsong.

By Jaclyn Weber

JaclynWeber

Jaclyn is a mother, a writer, an educator, and an Earth medicine maker Her journey is anchored in a profound commitment to holistic well-being and nurturing spiritual connection with the land With a deep reverence for the Earth and a commitment to ecological stewardship, Jaclyn's workspansfromnurturingthenextgenerationto crafting herbal remedies and sacred spaces Through her writing, teaching, and ceremonial practices, she invites others to deepen their relationship with the living narratives of the land, andhonorthestoriesandthewisdomitholds

FollowJaclyn@herbs and lore https://wwwinstagramcom/herbs and lore/

Spring invites us to embrace connection and renewal. For those who tend to the land, it is a time of planting seeds, nurturing young plants, and surrendering to the unpredictable rhythms of weather. Amidst the rollercoaster of Spring's whims, there is the undeniable pulse of life coursing through the Earth. Feeling the warmth of the sun on my skin, I move deliberately in my gardens, pruning away remnants of last summer's growth With wonder, I observe the emergence of rhubarb knowing the asparagus will follow heralds of the abundant gifts of Spring Among the wild herbs, motherwort will be first to offer her medicinal leaves, signaling the awakening of Nature's healing gifts

In this season of transformation, there is solace and sustenance in the embrace of Nature Through mindful practices of sowing seeds and slow-noticing the awakening of this zone 4 land, we nourish our bodies and spirits, aligning ourselves with the generative rhythm of Spring. In a world marked by uncertainty and upheaval, connection becomes our greatest medicine a reminder of our place within this intricate web of life. The wholeness of our wellness is really central to this invitation of Nature embrace.

Supporting epochs of human understanding that we cannot separate ourselves from the complex web of life, a growing body of reputable evidence emphases that time spent in Nature not only mitigates many diagnosable clinical conditions but also enhances our overall well-being This time of connection can alleviate everyday stress, positively impacting the central nervous system and stimulating the brain's release of dopamine, leading to increased happiness and improved cognitive processes Embracing the rhythm of the seasons and Nature's therapeutic benefits could potentially transform our collective well-being for the better

As we shift into Spring, I encourage you to establish your own practice of embracing and connecting to Nature and the rhythm of the seasons. Whether you walk slownoticing the budding of leaves, begin the ritual tasks of folding seeds into soil, or spend your evenings stargazing, allow yourself time and space to plant your own roots into this awakening landscape. Through these connective practices, we can weave narratives that honor and celebrate this shift into Spring and nurture our own whole being wellness.

“SPRING INVITES US TO SYNC OUR BODIES WITH THE RHYTHM OF LIFE, REMINDING US THAT WE ARE INHERENTLY CONNECTED TO NATURE. WE ARE NATURE. “

Howtobe Magnetic

ByKarlyKalstad SpiritualLifeCoach, BreathworkFacilitator,& EnergyHealer

SPRINGISALLABOUTFRESH,EXCITING, REVITALIZEDENERGY.ANDWHAT’S MOREEXCITINGTHANDRAWINGIN EVERYTHINGYOU’VEBEEN FANTASIZINGABOUTOVERTHELONG, BARRENWINTER?KEEPREADINGTO LEARNHOWTOTURNYOURMAGNETIC ENERGYONLIKEALIGHTSWITCHTO CALLINTHETHINGSYOUDESIREWITH POTENT,YETPOWERFULEASE.

When you think of a magnet, you think of something that has an irresistible pull right? What if I told you that you could have the same level of pull & attraction that a magnet does. All you need is passion and a little bit of courage to show up authentically as yourself, imperfections and all.

Let’s get technical, constructive interfer physics that is as solid as the law of grav that if two wavelengths of the same freq size of the frequency doubles (Brecka, 2 that you can actually get energy from th conversations, and other people Howev the opposite rings true, things and peop your energy from you This is known as interference, which states if two freque wavelengths meet, for example, one hig vibe, the wavelength then cancels out (B is why talking to negative people, or abo interest you, can literally zap your energ feeling cranky or tired all of the sudden

So then the question becomes, how can of energy work for you? A study in Ger than 25,000 participants found that aut attractive and powerful frequency that a generate. It is four times more powerfu According to the study, in order to emit has to do two things: speak truthful wo they are saying (Brecka, 2023) Simply truly believe the words you are saying, y frequency of authenticity However, if y being exactly who you are, sharing prec think, and feel (whenever it feels safe & can expect that people will be drawn to Because again, as the Law of Attraction operating at the same energetic frequen drawn to you. Authenticity requires a le which is what often holds people back f expressing themselves with those they a comfortable with. But if you can start to as yourself more of a habit, expect the p things that are truly meant for you to st appearance in your physical reality! Let shine through, call in your most curated who nerd out over all the same things y that when you show up as you, you are highest frequency possible!

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Karly is a compassionate life coach dedicated to guiding women along their journey of spiritual awakening and healing Through gentle, yet powerful methods, Karly guides her clients on a journey of self-discovery, inner healing, and spiritual growth with her proficiency in meditation, energy work, emotional trauma healing, and breathwork With a nurturing and intuitive approach, she helps women navigate profound transformations, find inner peace, embrace their true selves, and find the clarity necessarytolivewithpurposeandjoy https://highwaterhealingnet/

Reference: Brecka,G.[biohackedhealth].(2023,November30). TheScienceBehindtheLawofAttraction. #frequency#lawofattraction#energy[Video]. TikTok.https://www.tiktok.com/t/ZTLFCGmQx/

April13thfrom2:00

to5:00attheMosaic District

Join us for our first Wellness Connect Event and meet the incredible practitioners who make up our collective!

Listen to talks from wellness practitioners sharing their knowledge and experiences.

Explore resources and services from different wellness modalities available in the community.

Experience short sessions with practitioners to get a taste of their healing techniques.

WhyAttend?

Connect: Meet others interested in wellness and build connections within the community.

Explore: Discover new wellness approaches and gain insights from various disciplines.

Engage: Participate in a dynamic environment where learning and collaboration thrive

For tickets and more information click on the link below.

Celebrating the Wheel of the Year

What’s known as “The Wheel of the Year” is a series of ancient traditions and celebrations that honor the cycles of the Earth as she shifts through what we understand as the seasons. But it is more than that. We too feel these shifts, deep within our being, and to align our lives and spiritual practices in harmony with these cycles is to profoundly deepen our connection with the Earth and the natural rhythms of all life.

The wheel is divided into eight festivals, each with its own unique energy and opportunities for reflection, renewal, and growth Winter Solstice (Yule), Spring Equinox (Ostara), Summer Solstice (Litha), and Fall Equinox (Mabon) all mark specific pauses in the Sun’s dance with the Earth Imbolc, Beltane, Lammas, and Samhain are the cross-quarter points in between each of these pauses These are the energetic pulses that propel the wheel forward –bringing in the transformative shifts that quicken energy during Imbolc and Beltane, and release energy at Lammas and Samhain.

By Shannon Radcliffe Bueche, LMT

THEWHEELISDIVIDEDINTO EIGHTFESTIVALS,EACHWITH ITSOWNUNIQUEENERGYAND OPPORTUNITIESFOR REFLECTION,RENEWAL,AND GROWTH.

TRADITIONS

Historically, many of these festivals were much bigger affairs, lasting several days or weeks, and in all honesty, I do feel that this makes more sense. Although it may not be practical for our calendarcentric society, the reality is that nature does not spontaneously shift according to a specific date It’s a flow of energy that blends and evolves one vibration into the next, and so practicing traditions that align with this flow seems much more respectful of their original intent to me

On top of that, different cultures and differing traditions have created different “dates” for their celebrations, so depending on what you resonate with, you may choose to celebrate at a different time from the ‘standard’ calendar choice. As for me, my Virgo mind likes to be authentic, but also practical –so, I tend to go with what the “Calendar gods” say, and then plan my festivities over a few days when it fits in my schedule. As I’ve said many times over, it’s not about a specific date, it’s about the intentions and energy you put into honoring the cycles of nature and the turning of the Wheel. That’s where the magic happens. That’s where the shift from “going through the motions” turns into “living with purpose and reverence”

WHERE TO START

Depending on the tradition, the ‘beginning’ of the wheel can happen at Samhain, Yule, Imbolc, or Ostara For me, I feel the beginning starts with the Winter Solstice, aka Yule This is when the Sun seems to turn toward us again after its slow descent and we celebrate the return of its light and warmth. What I love about the Winter Solstice is the quiet. The days are short and the nights are long. Yes, the light is returning, but there is still plenty of time to turn inward and embrace the introspection that the darkness offers. Here in the North, the Earth sleeps under a thick blanket of snow and we are encouraged to do the same - to rest and restore, to give gratitude for the blessings and lessons of the past year, and to dream of all the potentials for growth and new beginnings.

yule

Traditionally, Yule is celebrated over 12 days, from December 20th to December 31st, with each day focusing on specific ways to deepen our connections with nature, spirit, community and personal fulfillment These are celebrations of giving, not just of material gifts, but the gift of presence, love, joy, and kindness Beginning with the Mother’s Night, honoring the Divine Feminine and all maternal energies, and ending with the Twelfth Night celebration of feasting, joy and merriment, what better way to begin the cycle of the year than with celebrations that embody the magic and spirit of hope, gratitude, and renewal?

imbolc

In early February when Imbolc comes around, life here in the North is still mostly sleeping, snuggled down under a quilt of frost and snow. But, almost imperceptibly at first, there’s a stirring that begins to happen, an anticipation growing day by day. A feeling that just under the surface, life is beginning to wake up from its hibernation, and the dreamy plans for the future are about to break through. We’re not quite ready to jump up and get going, but we’re close, and it’s time to start preparations Imbolc , for me, is like that first morning wake up alarm, where we’re just realizing the days are getting a little longer, and we’re starting to feel the energy of life coming back It’s a time for sweeping out the metaphorical and literal cobwebs in our minds and homes, and to stretch and energize all those seeds of possibility that we dreamed about during Yule

ostara

During Ostara, we celebrate the full awakening of Mother Earth, although depending on our northern winters, we may still be blanketed in snow and only the heartiest of sprouts and stoutest of birds are seen peeking their heads out Marking the Spring Equinox around March 20 th , we also recognize the delicate balance between light and dark, both in the Sun’s journey across our skies and the spiritual journey within ourselves. In any case, for me Ostara represents the vibrant fertility and abundant rush of energy that comes with the lengthening of daylight. This is the time when I plant the seeds (usually indoors) that will eventually cover my farm in beauty, food and medicine. No matter how thick the snow cover is here, I know its days are numbered, and the rising heat will melt it down into the soil to nourish the abundance of life growing within. Ostara reminds us to eagerly embrace the magic of life’s revitalization, where the seeds we energized at Imbolc are now ready to burst forth and bloom

“WETOOFEELTHESESHIFTS,DEEPWITHIN OURBEING,ANDTOALIGNOURLIVESAND SPIRITUALPRACTICESIN HARMONYWITHTHESECYCLESISTO PROFOUNDLYDEEPENOURCONNECTIONWITH THEEARTHANDTHENATURAL RHYTHMSOFALLLIFE.”

beltane

Beltane is when life really starts heating up, as the halfway point between the Spring Equinox and the Summer Solstice. Usually celebrated on May 1st, it’s also known as ‘May Day’, and gifts of flowers and chocolates are anonymously left on the doorknobs of secret loves, flower crowned maidens dance and weave colorful ribbons around a May Pole, symbolizing the potent fertility and union of the Divine Feminine and Masculine energies, and fires are lit deep into the night, symbolizing the Sun’s strength to purify and revitalize the Earth Do I do any of these things? Well, yes, once upon a time, but these days my rituals are somewhat less vigorous and I typically reserve “deep into the night” for the revitalizing energy of slumber

litha

The Summer Solstice, or Litha, is the time when the sun shines its brightest, the day is at its longest, and the Earth is at her peak of vibrant abundance. Traditionally celebrated around June 21st, this is also my son’s birthday, and so for me, this is a very special point on the wheel As a counterpoint to the Winter Solstice when all I want is quiet, at the Summer Solstice all I want is raucous merrymaking Bring out the family, fire up the grill, and let’s have a party to celebrate how wonderful life is and enjoy all the bounty that our Mother Earth provides

lammas

As the wheel turns to Lammas, also known as Lughnassadh in some traditions, all the work we’ve put in to nurture our fields and gardens is now rewarding us with the literal fruits of our labors Around the 1 st of August, this is the beginning of harvest season, and even though these are often the hottest and driest days here in the North, there’s a feeling of transition in the air Just like its counterpoint at Imbolc, it’s almost imperceptible at first, but nonetheless there’s a growing need to start gathering food and medicine to prepare for the long winter months ahead Because of this, it’s also one of the busiest points on the wheel for me, so my days are usually spent weeding, watering, and harvesting, but I do try to stop and take a few moments to enjoy the warm Sun on my face, the cool Earth beneath my toes, and be grateful for all the beauty and blessings that grow around and within me.

maban

By the time Mabon and the Autumn Equinox comes around, harvesting is starting to slow down, my basement is full of food and medicine stored for the winter, and the air is crisp and hinting of the colder, quieter months to come. I love this time of the year! There’s just something magical about it, when the Sun balances the light and dark for a moment and we realize that both have equal value and importance At Ostara, we celebrated the flush of new life and light growing in and around us Now at Mabon, there’s a sense of turning inward, releasing what no longer serves us, and welcoming the quiet rest and renewal found in the deepening darkness

samhain

At the end of October/early November, we celebrate Samhain, and the halfway point between the Autumn Equinox and the Winter Solstice It is said that this is the time when the veil between the living and the spirit world is at its thinnest Personally, I feel that my ancestors and guides are always with me, but I do take extra time in honoring them at Samhain, and you will often find several extra place settings at my dinner table for them to join us. This also marks the beginning of “hibernation” season for me, when the gardens have been put to sleep, the outside work is done, and I can finally settle in for some much needed down time to read, reflect, let go and begin to dream of the new seeds I will plant in my gardens and in myself as the wheel spins into a new cycle.

ShannonRadcliffeBueche

MassageTherapist,Herbalist,EarthMother

A massage therapist by profession, and an herbalist, Earth Mother, and organic farmerbypassion,Shannonweavesawide variety of modalities into her client sessions based on each individual’s specific needs Along with massage therapies, energy work, and cranio-sacral manipulation, Shannon also crafts herbal remedies and products made from the herbs she grows on her farm, and hosts events and classes focused around practical herbal knowledge and how to live more harmoniously with the cycles of nature

MULTIPLEWAYS TOBEINVOLVED WITHTHE FMWELLNESS COLLECTIVE COMMUNITY

4 Events

We offer a variety of both free and paid events to meet and interact with the members of the Collective and special speakers Check out our calendar to catch our next event!

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Do you have an inspired message to share? Are you an expert in your field with a passion to help others grow and learn in business and life? Contact us to be a speaker at one of our events Click here to message us

THE LIGHT WHICH IS HIDDEN

By Jessica Zednek

Finding the Divine in the Difficult

I’m watching the dirt spiral around my bare feet, the peeling paint, and the water splashing on our hung clothes, our toiletries, and the poor rotting wood cabinets, as I am crouching down and trying to get my head under the water faucet. We didn’t have one of those renovated rooms at the ashram, with a shower. We had a: 1950s monastery vibe, with an extra dose of: humility.

I didn’t even need a hot shower anymore. My white clothes were already wet and clinging to my body most of the humid days long Coming from FargoMoorhead, I just couldn’t believe in 99+ degree weather I mean I packed long sleeves and sweat pants just in case a cool breeze came along. And then when it didn’t, I even found myself wistful for the harsh cold winds and the snow! Suddenly head under a cold faucet in a paint-peeling bathroom was just fine for me. And then the lights went out.

And it was pitch dark Because around here from time to time the Baba Temple, and I was all it was night and because it’s sti and you want to cool off before had not been feeling well. And shared ghost stories and someo have a light, the evil spirits will And then all I could think was:

I have never had so much moti out that flashlight on my iPhon did in just a few panicked mom

The leelas are the stories and il the divine are playing on us Th Grinding us Finding where the dissonance, and the fragrance o One of the most challenging bl divine is believing our mind Th ourselves Like: I’ll never figure flashlight on this phone- I’m no and so for five years never used making money. Or my life is ju no hope for me. Or whatever t voices say that run sometimes l of our minds and threaten to p fear. We have to face that stuff and some community. Because brighter where many are gathe light. It burns out the untruth, one’s dignity.

But there are times in our lives hidden. We can’t find it anywh from community Lost In exile desires Believing our minds R our hearts Times like this call is closest to us is what is also m

They say all of our souls are jus brightest souls to walk the eart Mary But we are covered up H our souls While we are in the to work on that To know that our true nature.

Here in India, I have been stud channels and healing mantras t blocks to the soul light. Becau negativity has been coming stro many people are heartbroken. endless reasons to be so. How heal that? How to begin with y

“ONEOFTHEMOSTCHALLENGINGBLOCKS TOEXPERIENCINGTHEDIVINEISBELIEVING OURMIND.THESTORIESWETELL OURSELVES.“

There are two eclipses coming up: March 24 and April 8 These will be moments where the light of the moon and the light of the Sun will be blocked out for a moment, especially over the U S This will finish up a cycle that began in the October 2023 eclipses, when the war in Gaza began to escalate

In the ancient world, people began to notice at these eclipse times sitting kings fell and new kings arose This was the impetus for a deeper study of the sky among the ruling class Something significant was happening at these times Over time, to deal with this, they began a practice of putting in a “substitute king” to protect the sitting king at these times In fact, this is exactly the role Jesus seemed to play as he was installed as a “mock king” given a crown of thorns, and named king of the Jews, just before an eclipse happened at the moment of his crucifixion (according to New Testament accounts) He was to be “the final sacrifice” during the closing period of Temple life, where the streets ran with the blood of animal sacrifices A new kind of king was rising A king of love A resurrecting king one who has mastered even death

I have been on a power journey to India Walking in places where Jesus was believed to walk Meditating where he likely meditated

It has not been comfortable or luxurious A few in the group have fallen ill, including myself To be so vulnerable in a foreign country, so in need of help, and to be surprised by the loving support and the care that we experienced, is truly a deeper kind of healing It heals the heart where it was hard to trust others It restores hope in humanity and the potential we all have to take care of one another and be taken care of, in a loving way

We’ve had to be with strangers who hold vastly different cultural backgrounds and temperaments and learn how to work together in unity for a common good There is power in community And there is more light

A time of great change is coming Yes negativity is around us, and also, there is great light They are often found together Gristing the good from our lives, leavening the bread, piercing the darkness

Step by step is the spiritual path Having a practice Learning to sit still Watching your mind Not believing every story your mind is telling you Developing a relationship with your indomitable soul Taking the good and the bad as they come Sometimes when you really push to the positive, the negative wants to know: are you sure? Keep going

I invite you to meditate during these eclipse times, stare at a candle, be indoors, be inwardly focused You may consider the old ways you have given your power away, and receive new and more abundant life Let your “old kings” fall, your fears, your distractions, your false rulers, and discover something better, ask for something better Set intentions to know your soul light more, and for the divine light to bless this world with more love

You are always welcome to join me for new and full moon fire pujas, astrology readings, healing sessions, and yoga

JessicaZdenekisa230hourcertifiedyogateacher whooffersclassesatMojoFitStudiosforthepastnine years Sheisaseminarygraduate,andstudying astrologyandSaiShaktiHealingchannelsthroughan ancientlineageofJesusandMaryinIndiare https://www.taraloma.com/

JessicaZdenek

May28th

We will be having a kick-off party at Inspire Health and Wellness Spa from 4:00-7:30 with food trucks, live music, outdoor yoga, and all kinds of wellness goodness.

Throughout Fargo Wellness Week FM Wellness Collective members will be offering special promotions to celebrate wellness in the community!

May30th

Join us for the biggest wellness bash of the year as we party down at Brewhalla from 4:00-8:00! We will have vendors, practitioners performing services, live music, and self-care crafts with Unglued.

“FINDINGAROUTINEORSELF-CAREPRACTICETHATHELPS YOUAVOIDTHENEEDFORTHEIMPULSEINDULGENCES CANBEYOURBESTDEFENSEINPREVENTINGTHESIMPLE PLEASURESTHATAREBESTPRACTICEDINMODERATION FROMBECOMINGTHENEWHABIT.”

MAKING SELF-CARE MORE WHOLESOME THAN “Treating Yourself”

By Jessica Golombiecki

“Self-Care” is often cited when we need to justify impulse shopping, bonus snacks, or claiming more time to ourselves than we normally feel allowed to have But true practice of self-care can be, and should be, so much deeper than surface level justification of simple pleasures I’m by no means implying people should stop indulging in “simple pleasure self-care” but suggesting to develop self-care into a more wholesome practice to create a lasting benefit

Self-care can be accomplished into a wholesome practice with lasting benefits through strategically identifying priorities to set intentional goals. This is accomplished through meaningful habits and establishing consistency. To ensure you’re dedicating your time and energy to the results you want, you’ll first need to ask yourself what your priorities are as this will help you decide what to add, change, or even omit from your current lifestyle.

Creating a self-care practice doesn’t need to be a large life changing decision It can be as simple as removing an obstacle This could be re-arranging your kitchen cupboard to make more sense to you or meal prepping to have healthy meals readily available to you when you get hungry I was able to achieve my goal of drinking more water by having water delivered to my house and filling my water bottle at night to be ready at my work desk the next day –my overall goal is to refill my water bottle 3 times a day. This leads to my next suggestions of goal setting.

There are different methods of setting goals, I generally use what I call “quantity goals” and “accomplishment goals”. I define quantity goals as being achieved by completing something a certain amount of times. For example my quantity goals are increasing my water intake by drinking is 3 bottles a day and going to the gym 4 days a week. Another example could be reading 20 minutes a day. Accomplishment goals are achieved by reaching a new accomplishment, for example losing a certain amount of weight, being able to run a mile in a defined amount of time, or successfully completing a new skill I enjoy the satisfaction of achieving accomplishment goals because they generally take commitment over time and provide selfvalidation of the work I’ve put in Both sets of goals can interact with each other and evolve over time as you consistently reach the different goals you assign to yourself

A few rules I suggest considering are that the change you welcome into your life offers more than an immediate benefit, and should last longer than the indulgence itself. The ice cream bars I ate during a rough day at work last week didn’t provide satisfaction after the ice cream bar was finished – hence why I had 3. Something more sustainable should have been sought out. The new practice you adopt should not cause any lasting harm. We may receive immediate gratification from indulging our favorite cookies or unwinding with your favorite adult beverage, but adding an excessive amount of either of these on an ongoing basis could result in health issues later on. Finding a routine or self-care practice that helps you avoid the need for the impulse indulgences can be your best defense in preventing the simple pleasures that are best practiced in moderation from becoming the new habit Possibly contradicting the priorities you identified before I’ll repeat – this doesn’t mean you cannot enjoy these simple pleasures – just recognize they only provide the momentary benefit and enjoy the moment while it lasts

Wholesome self-care does mean forgiving yourself throughout the process If your goal is to eat healthier and the temptation to eat 3 ice-cream bars got the better of you, that’s ok Forgive yourself and enjoy the moment, then return to your larger focus If you find your new selfcare practice or your new goals are too difficult, re-evaluate your goals and how you plan to accomplish them – then make it easier The purpose of this evaluation and adjustment is to help you reach your goals, not to frustrate you. Once you reach the easier goals consistently over time, you can re-evaluate and define new goals. You may even decide to set a re-evaluation timeframe to be on a cycle of self-evaluation.

The final suggestion I’ll provide is to set boundaries. This is hard for most people because it can mean changing the status quo for others that are used to your routine. A few examples that I recommend for everyone are leaving work on time and claiming time to yourself – even if it’s from your family. Because this change includes others be honest with them to help them understand what’s changing and what you expect from them is understanding that this is something valuable to you Boundaries also have to be set for yourself, remind yourself that you’re committed to your goals and why you set them

Essentially wholesome self-care practices come from identifying priorities, setting goals that align with those priorities, reasonably removing any obstacles that are in your way of success, setting boundaries, and forgiving yourself throughout the process. Finding a routine that aligns this process with your day to day life will make wholesome self-care sustainable and provide lasting benefits.

JessicaGolombiecki

MeetJessicaGolombiecki,solopreneurofRebuild Self-careBoutique,abusinessthatfocuseson fittingself-careintoeverydaylife Inadditionto runningasmallbusiness,Jessicaisraisingher familyandenjoyspracticingandcompetinginTae KwonDoandotherfitnesschallenges Through thehighdemandsofacombined mom/fitness/competitivesportlifestyle,finding convenientandsustainableself-careoptions becamearequirementtoremainsuccessfulinher variousroles

https://wwwrebuildselfcareboutiquecom/

FINDING GRACE

Sarah Tee MPH RD LRD Owner of Inspire Nutrition, LLC

What is Grace? Do we truly know the definition of the word? I am not talking textbook definition as “the simple elegance or refinement of movement, ” or meaning “ to do honor or credit to (someone or something) by one ’ s presence, ” today, I am alluding to how one perceives themselves and how they honor oneself

I am angered how today's culture pressures individuals to overwork themselves, be flawless, and sustain a healthy lifestyle as if nothing else matters At what cost to our bodies and mental health is that changing who we are or who we were meant to be? How many of us have stories that begin with self-destruction, bullying, peer pressure, the pop culture pressures of our time, the uneducated and misleading social influencers, and the deep desire to please others that lie within us? Let this day be your day to find grace and healing from those struggles and move forward knowing you are more More than that hurt More than that scale More than the pressures of today’s society You are more

The expectations to fit in, to be skinny, to be muscular, to be “clean,” to simply be better than the next person or whatever that goal or pressure may be, tends to surpass even the most basic necessities What do I mean by this? The necessity to sleep, and sleep in, the inclusion of all food groups, the joy that sharing a meal with friends and family brings, not being the best because you want to, but because someone else wants you to, and so on

I am not saying that those things are bad or terrible goals to have, I am simply saying that they are not for everyone It seems that social media has the ability to prey on those that are desperate for change, and quite frankly, desperate for results I’ll save more thoughts on that observation for another article, but one thing for certain, people find themselves doing anything and paying for anything for the results they see on their media stream My heart breaks for these individuals, and I wish on the next shooting star that I can have but just one moment with them

According to the mental health foundation and their body image report, one in five adults (20%) felt shame, one-third (34%) felt down or low, and 19% felt disgusted by their body image in the last year If those numbers or even categories don’t move you to fight for one another, I don’t know what will

Close your eyes, and picture yourself standing in front of a mirror, what would you see, who would you see? What would you say to yourself? If the first thought that crosses your mind is a negative condescending thought, how can we change that?

That is where grace comes in.

Grace is giving yourself a chance to heal and move forward Maybe you have a goal that you need to accomplish for health reasons I firmly believe that having a mindset of self-preservation and encouragement will prove to be a far greater help towards that goal than self-shaming therefore causing more harm

S E L F - E V A L U A T I O N C H E C K L I S T

1 C H E C K Y O U R I N N E R C I R C L E : W H O W E

S U R R O U N D O U R S E L V E S W I T H C A N G R E A T L Y

I M P A C T O U R S E L F - W O R T H A N D D E S I R E T O S E E C H A N G E

2 R E M O V E T H E D I S T R A C T I O N S : S O C I A L

M E D I A A C C O U N T S T H A T A R E P R O V I N G T O

B E M O R E H A R M T H A N H E L P F U L .

3 S U R R O U N D Y O U R S E L F W I T H T H I N G S

T H A T B R I N G Y O U J O Y : F A M I L Y A N D

F R I E N D S , A H O B B Y , O R S E L F - C A R E

4 C H E C K Y O U R S C H E D U L E : H O W O F T E N D O

W E F I L L O U R C A

As stated in an article found in the NIH, mental health is represented as a state of well-being in which individuals recognize their potential, successfully navigate daily challenges, perform effectively at work, and make a substantial difference in the lives of others. How can we recognize our own potential in ourselves and navigate challenges, if the voices crowding our space are telling us we are not good enough? How powerful are the influences of those voices that individuals must sacrifice their own well-being, maybe even their own lives, to get what they so eagerly desire? What those influences cannot do is see how hurtful their words and actions could be to those looking at them from the outside

This is where I come in I aim to create those relationships with individuals that have been taken advantage of, not heard, and hurt When the almighty dollar and power, likes and follows, begin to take precedence over the person sitting in front of them, that’s when we need to stop, take a step back and see the damage that’s been done What I see is hurt, discouragement, anger, and a burden to really love themselves again Grace is a way to begin that healing, to see ourselves for who we are, and to take what we have and move forward. I am not making excuses for poor lifestyle choices and behaviors; I am simply fighting for that deep inner desire to be the best version of oneself

T H E W H Y

I see the definition of grace as being a fluid one It can mean so many things to each person, and I wholeheartedly expect it to I was given grace, and I personally owe myself grace after what my body has done for me and continues to do It has held children, endured pain, experienced hurt and fear - it's given me the opportunity to serve and help others. I may be far from perfect, but I am learning to love those imperfections daily Who said Dietitians were perfect and without a story anyway? I see myself for who I am and where I have come I, with my whole heart, desire that for you today Each day we are given is a gift, and we are not guaranteed tomorrow, so I urge you to live for today. It takes time to heal, to love, and to bring passion back to every moment With the right mindset, the right help, and the right attitude, it can be yours

Take it back my friend and fight the fight to a more grace filled you, because you ’ re more

Live and desire to be inspired, -S

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SarahTeehasbeenaRegisteredDietitiansince 2014andhasbeenworkinginPrivatePracticeas OwnerofInspireNutritionsince2016 Sarah focusesonteachingnutritionandcounseling fromanintegrativeandfunctionalapproach whilefocusingonandimplementingevidencebasedresearchasthenutritionexpert Sarahhas experienceworkingwithadiversegroupof clientsandcasesandworksindividuallywitheach persontofocusontheirneeds Sarahspecializes innutritiontherapy,guthealth,andaimstogivea personalapproachtoeachclient’sjourney

https://wwwinspirenutritionndcom/

ThetalentedLisaMadsenanswers: Didyouknowthatyoumightbefeelingexhaustedbecauseyouhavetaken onenergythat'snotyours?

Weoftenfeeldrainedafterbeingwithsomeonewhoseenergydoesn'tmatch oursbecauseweareallowingourselvestofeeltheirfeelings Thismightbe sittingwithsomeonewhoisgrievingorprocessinganger Ifyoudon'tpracticeenergyhygiene,youaretakingintheiremotional energy Thenyouhavetodotheinvisibleworktoprocesstheiremotional energyaswellasyourown That'salotofwork-nowonderyou're exhausted!

Youcleanyourbodyandyourhometogetridofdirtandgermsthatcan makeyousick It'simportanttoclearourenergy,too,tokeepushealthy Onequickwaytobe"energeticallyhygienic"istoclearyourenergywhen youwashyourhands Withyourhandsunderthewater,tellyourselfthatthe waterisclearingawayanyenergythatisnotyourstoprocess Visualizethat energyrunningdownthedrainasyoutakeadeepbreath Dothisatleast onceadaybeforebedandasneededthroughouttheday Whataresomewaysyoupracticeenergyhygiene?

LearnmoreaboutLisaathttps://wwwfmwellnesscollectivecom/directory

SarahTee,MPH,RD,LRD

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AlisiaBecker

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SarahTee,MPH,RD, LRD

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SarahJacobs

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wwwmyinnersparkcom

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wwwtabatravelingcom/wellness

Our Values

Community

When we seek wellness in community, we all benefit. We aim to create a culture of well-being in Fargo Moorhead, where individuals are inspired and empowered to lead healthier, happier lives.

Collaboration

FM Wellness Collective provides a platform for practitioners to connect, collaborate, and cultivate a supportive environment.

Empowerment

We empower wellness practitioners to thrive in their careers and empower individuals to take control of their well-being.

Inclusivity

We are committed to making wellness services accessible to all members of our community. We seek out opportunities to work with and support under represented populations.

Visibility

We enhance the visibility of wellness modalities and practitioners in the FM area to promote awareness and accessibility.

Integrity

We hold the collective and practitioners to a level of integrity that speaks to our values, ensuring ethical and responsible practices.