FM Wellness Quarterly Connect - Summer 25'

FM WELLNESS SUMMER ‘25 | ISSUE 06

Quarterly Connection

In this issue: What are you CHOOZ-ing?

The power of forgivness Gut health obsessed much?

Finding peace in regulation

...and so much more!

IN THIS ISSUE 4

More Than Outside

7

Getting Out Of The Weeds

13

The Art Of Practice

16

Gut Health

18

“Rooted In Wisdom: Healing Together”

20

The Missing Link In Wellness

22

The Quiet Arrival

Coming home to nature and yourself

A practical guide to reconnecting to your Higher Self

Art of practicing

What happens when gut health becomes an obsession?

Join our Women’s Health Summit!

How circulation, detox, and resilience unlock deeper healing

An invitation to let healing be enough

26

The Power To CHOOZE

30

FM Wellness Collective Directory

Mastering your response when life throws curve balls

Find a practitioner perfect for your needs!

1

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

Executive Director: Melissa Pachak

Chief Operating Officer: Hannah Bettenhausen

Saree Janz

Artist Nichole Rae

Randi Olsen Heinold

Shannon Radcliffe Bueche

Michelle Vasicek

Jennifer Enz

1445 1st Ave N Fargo, ND 58102 www.fmwellnesscollective.com hello@fmwellnesscollective.com

Magazine Creatrix: Sarah Jacobs Creative Edits: Melissa Pachak

2

SUMMER, WITH ITS VIBRANT ENERGY, REMINDS US TO BLOOM FULLY—BUT ALSO TO REST, PLAY, AND SAVOR THE MOMENT.

A Note from the Founder As we move into the heart of summer, I find myself reflecting with deep gratitude on the growth we’ve experienced—both as a collective and personally. FM Wellness Collective has continued to expand in the most inspiring ways. Our community of wellness practitioners is stronger and more connected than ever, and I’m so thrilled for all that’s ahead, especially the upcoming Women’s Wellness Summit. This event is a powerful expression of our shared mission: to support one another, celebrate our innate wisdom, and nurture healing through community.

Personally, this summer marks a significant season of change. I’m honored (and a little in awe) to be growing a tiny human, due to arrive at the end of August. This new chapter has gently encouraged me to slow down, tune inward, and really embrace the rhythms of the season.

Summer, with its vibrant energy, reminds us to bloom fully—but also to rest, play, and savor the moment. I’ve been trying to take that to heart—leaning into joy, connection, and trust in the process.

Thank you for being part of this incredible journey. Whether you’ve attended a gathering, referred a friend, or simply held the vision of holistic healing with us, you are part of what makes this Collective so special.

Lots of love,

Melissa Pachak Founder of FM Wellness Collective

More Than Outside: Coming Home to Nature, and to Yourself

by Jenny Stafford We talk a lot about getting outside these days.

“Go for a walk.” “Take a break.” “Get some fresh air.” And while these things are supportive, I’ve come to learn there’s a difference—a deep, cellular difference—between being outside and being in nature. You can be outside and still completely miss what’s around you. You can be in motion, but disconnected. You can sit on a patio scrolling your phone and call it rest—but your nervous system still doesn’t exhale. Being in nature is something else entirely. It’s relational. Sensory. Somatic. It’s not about where your body is—it’s about whether your awareness is willing to arrive with it.

The Nervous System Craves Co-Regulation with Nature. As a practitioner and student of nervous system regulation, I often come back to this truth: we can’t heal in the same pace, space, or pattern that dysregulated us. Most of us are living in an environment that’s too fast, too loud, too detached from the cycles we were born into. Concrete underfoot, notifications overhead, nowhere to rest without guilt. Even when we try to slow down, our bodies don’t always know how.

The reason why nature feels so good —so instantly regulating—isn’t a mystery. It’s biology.

4

Nature speaks to the nervous system in a language it remembers. It offers rhythm instead of rush. Softness instead of stimulation. Coherence instead of chaos.

• The visual patterns of trees, wildflowers, and open sky soften the eyes and reduce cortical overwhelm.

• The auditory landscape—birds calling across the branches, wind rustling through tall grass, a distant horse whinnying in the field—activates the parasympathetic system through what Stephen Porges calls “neuroception of safety.”

• Even the scent of the soil after a rain, or the woodsmoke curling through the morning, tells the body: You’re part of this.

You belong here.

But the nervous system doesn’t just want to observe nature. It wants to be with it.

That’s where the shift begins.

Moonglade: A Living, Breathing Invitation to Return. When I first began shaping what is now Experience Moonglade, I didn’t know exactly what I was building. I just knew I needed a different way to live—and I needed others to have access to that too.

I didn’t want to create a wellness space that simply offered a service. I wanted to create an ecosystem of restoration. A place where healing didn’t need to be taught—it could be felt.

Birdsong fills the air from every direction.

Gardens burst open with hundreds of flowers, planted by hand, fed by rain, blooming in their own perfect rhythm.

Cows low across the field. Horses play just beyond the tree line. The water in the cold plunge is wild and mineral-rich—drawn up from the same earth we walk on barefoot between rounds. Moonglade doesn’t ask you to perform wellness. It welcomes you to remember it.

Thermocycling: A Portal Back to the Self.

The rhythm of Nordic thermocycling—heat, cold, rest—is more than just a practice. It’s a nervous system pattern interrupt. A portal back into your body. A return.

• The heat invites release—sweat, breath, emotion.

• The cold demands presence—you have to come back to your body or you’ll flee.

• And the rest… that’s where the deepest integration happens.

Every element of Moonglade was chosen with intention, many by the land itself.

The sauna is heated with wood sourced directly from this property—trees that once stood tall here and now hold space for others to soften through the gift of the heat.

5

In those quiet moments between rounds, wrapped in a towel, toes in the grass, staring at a garden in full bloom or listening to the flutter of wings overhead—that’s where I see people come back to themselves.

People often cry without knowing why.

They take deeper breaths without trying.

They realize how long it’s been since they felt safe in stillness. Because safety isn’t just about removing threat—it’s about restoring trust. And trust is rebuilt in relationship—with nature, with breath, with the body.

This isn’t escape. It’s reunion.

With the land.

With your breath.

With yourself.

May This Season Be One of Return.

This summer, I hope you don’t just spend time outside. I hope you enter nature.

I hope you let it enter you. I hope you sit long enough in the stillness to hear something true.

Let your body be guided by the wind. Let your breath mirror the rhythm of the trees.

Let your healing come from the roots up— not because you chased it, but because you remembered where to stand still and receive.

Moonglade is here for that remembering.

But more importantly… you are. You’ve always known the way back.

Jen Not an Escape—A Reunion. What I know now, after years of guiding others (and myself) through this work, is that regulation doesn’t happen in the head. It happens in the body. In the breath. In the moment you remember you’re not just surviving—you’re sensing. And you don’t need a mountaintop or a plane ticket to get there. You just need a space that reflects your wholeness back to you. Sometimes, that space is a cedar sauna surrounded by birdsong. Sometimes it’s the sting of cold water and the slow walk back across sun-warmed earth.

Sometimes it’s the sound of cows calling across the field, reminding you that life is still unfolding, simply and without rush.

Stafford “We believe that in today’s rush, we’ve lost touch with the amazing healing power of nature. At Moonglade, we want to bring that connection back.

Our goal is to help you pause, relax, and dive into the goodness of our sauna rituals. It’s not just about us guiding you through; it’s about building a community that values taking it easy and caring for yourself. We’re here to help you on your journey towards feeling better, finding calmness, and getting in sync with the world around you.” -Jen Stafford, owner of Moonglade

6

Getting out of the Weeds: A Practical Guide to Reconnecting with Your Higher Self

by Lisa Madsen

Quick gut check: are you living your life’s purpose? Did you wake up this morning excited about what the day will bring? Or did you stumble on this article while doom scrolling under the covers?

In today’s chaotic world, it can feel like our life’s purpose is to just keep going. When you’ve got bills to pay, mouths to feed, and laundry piling up, finding joy and meaning can feel like a luxury.

Maybe you’re even living in an unsafe or unstable situation, just hoping to make it through the day.

Let’s not pretend everything is fine. I’m not here to bypass the hard stuff – we’re in it. I’ve been going in and out of the weeds myself lately. One thing that helps me find my footing is reconnecting with my Higher Self to figure out the next right step.

In this article, I’ll explain what I mean by “Higher Self” and why it matters. I’ll also share practical strategies to help you reconnect with this inner guidance, get out of the weeds, and move toward a life with more purpose and peace.

7

WHAT THE HIGHER SELF IS (AND WHAT IT ISN’T) So, what is the Higher Self?

You’ve probably had moments when you just knew what to do. Maybe you felt a nudge to choose a different route home.

Or maybe the perfect words of advice came out of your mouth before your brain caught up. That quiet inner voice?

That’s your intuition, your Higher Self checking in.

Spiritual traditions have many names for this part of us: Higher Self, Atman, Inner Sage, or Divine Spark to name a few. This is the wisest version of you, the one who knows what’s right for you, not what others think is right. Your Higher Self reflects your deepest values and inner truth.

But the ego, or thinking part of the mind, can get in the way. Think of your ego as a nervous project manager, always checking to-do lists and reviewing disaster plans. Meanwhile, your Higher Self is the calm elder in the corner, sipping tea, waiting for you to ask the right question.

That’s ok. The ego isn’t the enemy. It’s just trying to help. But “safe” isn’t always what’s best.

Connecting with your Higher Self isn’t a onetime fix. It is a relationship you build over time. In fact, I’d argue it’s the most important relationship you have, the only one that lasts your whole life.

As this connection deepens, it gets easier to make choices that align with your truth, instead of driven by fear or habit. I like to picture my Higher Self sitting calmly in the eye of the storm. She’s unbothered. When I tap into that energy during stress, I feel grounded, clear-headed, and better equipped to live in alignment with my purpose.

The ego’s job is to keep you safe. It doesn’t want you to be embarrassed or take risks. When your Higher Self nudges you towards something new, the ego panics. What if it fails? What if I look stupid?

8

3. Use Tools (Don’t Let Them Use You) HOW TO RECONNECT (no Wi-Fi required)

1. Get Quiet The first strategy is to create space for stillness. You can’t hear your Higher Self over constant noise. Start small. Fold laundry in silence and notice the texture of the fabric. Pay attention to your breath. Simple, repetitive tasks quiet the mind and open space for inner guidance. Try meditation, a silent walk, or just sitting beneath a tree with no agenda at all. The goal is presence, not productivity.

If that feels too unstructured, use this guided visualization to meet your Higher Self.

Once you’ve established a connection, daily check-ins become easier and more natural.

2. Write it Out Journaling is a powerful way to tune in.

Try free writing as if you’re having a conversation with your Higher Self. Ask questions like: What do I truly need right now?

If I trusted myself completely, what would I do next?

Let your words flow without editing or censoring. Just write. You might be surprised by the wisdom that comes through, clues that your Higher Self has been there all along.

Spiritual tools like tarot or oracle cards can offer clarity. You might also feel connected during yoga, breathwork, prayer, or energy healing.

But here’s the key – use tools to support your connection, not replace it. Don’t give your power away to an astrology app or TikTok tarot reading.

Those can be helpful starting points, but they’re not a substitute for your own deep inner knowing.

STILL STUCK? GET SUPPORT If you’re feeling lost in the weeds, it’s okay to ask for help. This might mean working with a spiritual guide, coach, or religious leader. If you’re struggling with anxiety, depression, trauma, or suicidal thoughts, please reach out to a qualified health care provider. You don’t have to figure it out all alone.

KEEP THE RELATIONSHIP ALIVE (AKA CHARGE YOUR WEED EATER) Once you start connecting with your Higher Self, practice listening and acting. Start small.

Follow one quiet nudge today. You don’t need to wait for grand epiphanies before acting.

Like any relationship, this one takes time.

You’ll learn how your Higher Self communicates. Some days it’ll feel like faint whispers, others like a megaphone. And yes, you’ll have off days. That’s part of it. Learn, reset, and keep going. There’s no ghosting in this relationship. You’re in it for the long haul.

9

KEEP THE RELATIONSHIP ALIVE (AKA CHARGE YOUR WEED EATER) If you’ve made it this far, thank you. Getting curious about your Higher Self is not about becoming someone new.

It’s about remembering who you have always been.

Think of a toddler reaching for a toy. No hesitation. No overthinking. That was you before the world taught you to doubt your inner knowing. So welcome back. You’ve always known the way. You just needed a quiet moment to remember.

This week, try just one practice. Light a candle. Sit quietly. Ask, “What now?” Then listen. Notice what shifts when you tune in to the wisdom that’s been quietly waiting for you all along.

Lisa Madsen Lisa Madsen is an intuitive and spiritual coach, energy healer, and metaphysical scholar dedicated to helping people cultivate spiritual wellness and find clarity in life’s transitions. Using distance Reiki, energy clearing, and intuitive tarot readings, she offers grounded, heart-centered support to help clients release blocks and align with their true purpose.

wellness tips from our Collective members!

gratitude attitude

k i d d os !

er gulation

men’s health 10

Network Join in on a free networking event. If you are a wellness practitioner or wellness advocate and want to meet other business owners, you are invited to join us at our free monthly meetings. Location: Mosaic District 1445 1st Ave N, Fargo, ND 58102

Join the Collective If you are a wellness pratitioner or have a wellness promoting business, and you are craving more community, connection, and support become a member! Find out more here.

Be a presenter

*insert topic you are passionate speaking about*

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

11

on top of all the exciting Subscribe to Stay announcements by joining our newsletter. at our website our newsletter Subscribe www.fmwellnesscollective.com

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!

Directory Need support on your wellness journey? Check out our directory! We have 30+ health and wellness business owners who are excited to meet you. If you are a practitioner and want to become a member and join our directory, find more info HERE

12

THE ART OF

g n i c i t c a r p E IC T C A R P Y IL A D F O ART

Photos by Katie Lewis

By Artist Nichole Rae

To P ractice:

A choice you make to go towards all you do in your life with Love. This Love carries space, and within this space is the everything you most need.

I invite you to practice with me.

Repeat after me: “I have a daily practice.” Again: “I have a daily practice.” One more time, because three times is always better: “I have a daily practice.”

There is nothing you “need to do” to have a daily practice. Read that sentence again. It is not about the doing of things. It is about remembering the declaration you have made— to go towards all you do in your life with Love.

Love carries all the good vibes.

You can choose a word to replace Love if you would like. For example: to go towards all you do in your life with… confidence, authenticity, peace. You choose what feels well for you.

13

When you begin to embrace this idea of seeing all areas of your life as a practice, you will experience more compassion, patience, and understanding within yourself. You are able to be gentler with yourself when you fumble, fall, struggle, etc.

Your present self will meet you with grace, and you will become your own guide. You will move yourself forward with positive self-talk and guidance. You become your own cheerleader.

Now—is this easy? No. Is it hard? No. It is a practice.

In the times where you feel you have fallen off the horse, lost the wagon, missed a day in your self-care routine, you can gently shift your focus to the declaration you made: “I have a daily practice.” This declaration is powerful. It can never be taken from you, and it can never be lost.

Now reflect on what areas in your life you could choose to see as a practice. Maybe it is your self-care, your work, a relationship, your hobbies, keeping your home organized, saying “yes” to new things—you get to choose. As you practice in one area, you will want to practice in others. The space that you feel in your mind, heart, and body when you are practicing is what you are most needing. You can choose a word to replace Love if you would like. For example: to go towards all you do in your life with… confidence, authenticity, peace. You choose what feels well for you.

We often think it is the things that “we do” that give us the space, though the space is already there. The space that is created when you embrace the art of practicing is where inspiration, healing, and guidance can meet you.

As you practice, you will gain your understanding. The presence of Love will guide you and show you the way through.

Everything you most need is within you, and as you go towards your life as practice, you will cultivate the connection to your present self.

As you embrace the art of practicing, you may experience areas of your life that feel heavy, blocked, or stuck. Within the Art Of Daily Practice, there is a tool to help you create space within—and I invite you to practice with me.

“I FOR - GIVE + RELEASE” The practice of “I For-Give + Release” is a tool to help you release heavy thoughts, feelings, emotions, beliefs, patterns, and past experiences.

The word For-Give (F-O-R dash G-I-V-E) means to give Love a way in so you can SEE (capital SE-E—to see with the Light) a different perspective with understanding and truth.

Practice seeing this word as two separate words: FOR and GIVE. This practice can be done three ways. The first is out loud. Repeat after me: “I for-give and release…” and fill in the blank with anything that feels heavy. It can be said mindfully (by saying it quietly in your mind), written in your journal, or typed in your phone notepad.

If you are practicing one of these three ways, this practice will move in you. For example: I for-give + release not feeling enough.

I for-give + release struggling with what steps to take next.

I for-give + release my habits.

I for-give + release anxiety.

I for-give + release my negative thoughts.

I for-give + release feeling stressed.

You can use this practice in all areas of your life. It is a tool to help you create space for what is no longer serving you. The more you use this practice, the more you will SEE how it moves in you, inspiring you to stay close to it.

14

All that is required is an open mind and a little bit of willingness, and Love can move in you.

As we create and clear space, we must be intentional with how we fill that space.

We will go towards I AM affirmations to help cultivate the connection to your present self.

I AM AFFIRMATIONS. I AM affirmations are a foundational practice within the Art Of Daily Practice. This tool will help you connect with your present self, soften the negative voice, and strengthen the truth within you. When you collect I AM affirmations, you will be writing statements that you believe to be true about yourself, ones you do not believe to be true, and some that you need to reaffirm to yourself.

Remember: there is “nothing you need do” to have a daily practice. It is the remembering of the declaration you have made to see your life as a practice. The art of practicing is a journey.

It is the unfolding of the Love within you.

You are exactly where you need to be. There is nothing you need to do right now.

Take a deep breath and softly read these words again to yourself: "I have a daily practice."

Allow the practice to guide you, for it will lead you home to the space within where everything you most need is.

I AM honored to practice with you. ~ Artist Nichole Rae

I invite you to practice with me. Use the word list below and meet your journal. You will begin to hear your own words. Your present self knows what you most need.

CONFIDENT. PEACEFUL. CALM. FOCUSED. WHOLE. ENOUGH. CENTERED. PRACTICING. FORGIVING. CHOOSING LOVE. CULTIVATING MY VISION. INSPIRED. LEADING. HOPEFUL. SAFE. CREATIVE. LOVED. CREATING SPACE. OPEN TO LOVE. Go towards collecting a list of 108. There is power in writing these down. There is power in speaking your list out loud. When you arrive, send me an email and share your accomplishment with me—I would love to hear from you and celebrate your practice with you.

These tools can help you navigate your journey with more confidence and connection. These tools are just that—“tools” to have in your toolbox that you can use to help you along the way. They can be part of your practice. You do not need to do them *to have a daily practice.*

Artist Nichole Rae Artist Nichole Rae is a guide and teaches the Art of Daily Practice, a healing arts practice. She has been creating for over 15 years and has a selftaught background in art journaling and mixed media book arts. She has been practicing for 10 years in metaphysical healing and using creative journaling and affirmation practices to inspire one's creative spirit and connect one to their present self. Her work focuses on creating space to bring inspiration, healing and guidance into your life and cultivate the vision you carry within.

15

What Happens When Gut Health Becomes an Obsession?

Aunika Bosch, BS, Dietetic Intern Have you ever found yourself constantly obsessing over your next meal? Weighing in your mind on what you want to eat versus what your stomach can handle? If so, you’re not alone.

In the age of “gut health” trends and diets, more people than ever are cutting out gluten, dairy, ultra-processed foods, added sugar, etc. While restricting these foods may help manage digestive symptoms for some, it can also lead to negative relationships with food, constant anxiety around eating, and social isolation.

The rise of “gut health” diets—at what cost?

The popularity of gut healing diets has grown significantly, with the increased awareness of food intolerances, inflammation, IBS, SIBO, etc. But what happens when these restrictive diets begin to dominate your thoughts? And instead of enjoying food as fuel, it is now the enemy. It’s like telling a toddler they can’t have candy or something they really want— the more you restrict, the more you think about it. Many people are not cutting out gluten and dairy to follow a trend; they’re desperate for some sort of relief. But then the restrictive turns obsessive, and creates new problems.

My story with Gut Health This was me. I was diagnosed with SIBO (Small Intestinal Bacterial Overgrowth) in 2021(as a senior in high school) after struggling with chronic digestive issues since I was a toddler. My doctor recommended the low-FODMAP diet along with antibiotics, which initially helped. I felt physically better, but mentally, I became consumed by food.

All I could think about was: what can I eat next? What if I go out and can’t find something “safe”? What if something I thought was safe triggers a reaction? Food ruled my life. I declined social events, ate less, and felt like I was “that girl” who wasn’t celiac but still didn’t eat gluten.

I was living in a mental state where food was either safe or dangerous and it wasn’t sustainable. Now, while this was a hard time I a very thankful for it. It led me down the career path of dietetics and being able to teach others about how food is medicine.

Understanding Gut Health Let’s break down what “gut health” really means. Your gut microbiome consists of trillions of microorganisms—bacteria, viruses, and fungi, that live in your gastrointestinal tract.

Now this isn’t a bad thing… when things are in balance, the system works properly and supports:

16

Digestion- Breaking down food for absorption of nutrients and eliminating waste.

Immunity- Acting as a barrier against harmful pathogens.

Mood regulation- 90% of serotonin (feel-good hormone) is made in the gut.

Metabolism and weight- Regulation blood sugar levels, along with energy levels.

An imbalance in these systems can lead to anxiety, brain fog, bloating, gas, diarrhea, or constipation. Along with acne, eczema, joint pain, chronic fatigue or frequent illness, weight gain or insulin resistance. A whole lot of symptoms that no one wants.

The Gut-Brain Connection Have you ever had that butterfly feeling in your gut before a big moment? That is your gut-brain axis in action! Your gut is often called the “second brain” and for good reason—it's directly influenced by your mental and emotional state. When you are constantly stressed, anxious, or in “fight or flight”, your digestion slows down and suffers. Your nervous system can disrupt the balance of bacteria, making symptoms worse—even when you are eating all of the “right” foods.

How to Heal Without Obsessing Over Food So, how do you stop the food noise?

It’s not always simple, but IS possible.

Healing your gut and your relationship with food can go hand-in-hand. Here’s what helped me: Eat enough, eat regularly Undereating—or eating irregularly too often can make gut issues worse. Your body needs consistent fuel to heal and function properly.

Slow down and be present We live in such a fast-paced world. Take time to eat meals without distractions. Go for walks outside without your phone.

Learn to be still and present with yourself.

Allow flexibility in your diet Missing out on life events and foods you enjoy is not the goal; find balance. Missing a friend’s birthday dinner because nothing fits into your “diet” is not healing. Find ways to incorporate your favorite foods, even in modified forms.

Support your nervous system The gut-brain connection is real. Calming your nervous system can improve digestion. You can do this by stimulating the Vagus nerve with breathwork, yoga, meditation, journaling, singing, humming, laughing, or a cold plunge.

Get professional support There is no shame in asking for help.

Whether it’s from a registered dietitian, an intuitive eating coach, a medical doctor, or a therapist, find someone who can help you balance healing with living.

The Takeaway You are not broken. One of the hardest but most important things I have learned in my journey is that you are not fixing yourself— you are finding yourself. You don’t want to look back and realize you restricted and wished away good years of your life thinking about food.

Aunkia Bosch, BS Aunika has her bachelor’s in nutrition science and is working towards her master's in nutrition and exercise science from NDSU. After school she plans to focus on helping people heal through food using clinical and integrative evidence-based practice. She is currently a dietetic intern with Sarah Tee at Inspire Nutrition.

Aunika plans to grow her online presence & business-Funcational Healing. https://functionalhealing.co/

17

WOMEN’S

WELLNESS SUMMIT ROOTED IN WISDOM: HEALING TOGETHER A soul-nourishing day of healing, growth, and

Event Details

connection for women of all ages. This summit

Thusday July 31, 2025

blends evidence-based practices with holistic

9:00AM-4:00PM

wisdom to support whole-person well-being.

Rustic Oaks Moorhead, MN

What to Expect Immersive learning & personal growth

Ticket Cost: $199

Transformative workshops and talks Hands-on wellness workshops (sound healing, movement, artistic expression, & more) Holistic, evidence-based support Meaningful community and connection

Reserve Your Seat

We are bringing together our community’s top experts in women's wellness to lead transformative workshops on topics that matter most

Dr. Michaela Heller Natalie Reiter Essentia Health Prarieland Counseling Menopause & Perimenopause

Melissa Shigematsu Shanti Wellness Designing Your Life

Transforming Your Response to Stressful Interactions

Dr. Caitlin Pollestad Certified Sex Therapist

Dr. Alli Svbodony Deep Roots Medicine

Melanie Rudd She Overcomes

Allison Grippe YUJ Yoga

Indulging in Pleasure

Feminine Embodiment

Scheduling with Your Cycle

Movement Practice

Jen Olson Resonance Sound Healing

Artist Nichole Rae The Art of Daily Practice

Melissa Pachak FM Wellness Collective

Randi Kay Olsen Heinold Emily Koska Hemma Wellbeing Nurse Practitioner

Thyroid Health

Trusting Your Inner Wisdom

Sound Healing

Creative Journaling Practice

Host

SUMMIT

S C H E D U L E 8:00 AM 9:00 AM

Check-in, check out vendors, breakfast, get settled

9:00 AM 9:20 AM

Welcome and opening circle

9:20 AM 9:55 AM

‘Setting your Intention’ with Artist Nichole Rae and Resonance Sound Healing

10:05 AM 11:05 AM

The Wholeness of Healing: Three Pillars of Healing Together with Randi Olsen Heinold and Dr. Alli Svobodny

11:15 AM 12:00 PM

Breakout Session #1

12:05 PM 1:05 PM

Lunch with Modern Table

1:05 PM 1:35 PM

Choose Your Own Adventure

1:40 PM 2:25 PM

Breakout Session #2

2:30 PM 2:50 PM

Reset Session: Breathwork, Somatics, and Snacks...Oh my!

3:00 PM 3:30 PM

Embodied Integration

3:40 PM 4:00 PM

Closing Circle

Register & See the Full Schedule Here 19

The Missing Link in Wellness: How Circulation, Detox, and Resilience Unlock Deeper Healing

By Katie Pendley, Owner of Endure Thermal Spa

A

Starting Point for Real Change: If you’re seeking better sleep, less inflammation, more clarity, or a true sense of calm, you’re not alone. Most people want to feel better, but don’t know where to begin.

At Endure Thermal Spa, we believe healing starts by supporting the body’s most foundational systems: circulation, detoxification, and nervous system regulation. These aren’t fringe concepts. They’re the bedrock of physical and mental wellness, and most of us aren’t supporting them nearly enough.

We built Endure to be both a starting point and a sustainable tool for anyone looking to reset, recharge, and build lasting health from the inside out.

Why These Systems Matter Your body has powerful systems designed to

Infrared Sauna Unlike traditional

heal, but they require flow to function.

spectrum infrared uses specific light wavelengths to warm the body from within. It gently raises your core temperature, which:

- Your circulatory system moves oxygen and nutrients to your cells and carries waste away.

When flow slows, pain, fatigue, and brain fog creep in.

- Your lymphatic system helps eliminate toxins, reduce swelling, and regulate immunity, but it can easily stagnate.

- Your nervous system governs how you process stress, recover from effort, and access rest. Most people today are stuck in constant fight-or-flight.

When these systems are supported, the results are whole-body: clearer thinking, better mood, deeper sleep, stronger digestion, more energy.

That’s where our services come in.

steam,

full-

- Increases circulation - Stimulates detox through sweat - Eases chronic tension and inflammation But the benefits go beyond the physical. Regular infrared sessions encourage your nervous system to drop out of “fight or flight” and into parasympathetic rest. Many clients say it’s the first time they’ve felt truly calm in a long time. With consistent use, you begin to train your body to relax, on command.

What We Offer: Deep-Acting Therapies That Shift Your Whole System Each of our core offerings is designed to nudge the body back into balance, not by forcing change, but by reactivating the processes that healing depends on.

natural

20

Cold Plunge A cold plunge might sound intimidating at first, but the results are undeniable.

Submerging in 50°F-55°F water creates a brief, controlled stressor that triggers: - Reduced systemic inflammation - Increased dopamine and norepinephrine (hello, mood boost!)

- Stronger vagal tone and faster recovery from stress Over time, you’re not just tolerating stress, you’re becoming more capable of it.

Mentally, the shift is immediate. You face discomfort, breathe through it, and come out stronger. That’s not just cold therapy. That’s resilience training.

Lymphatic Rolling We often forget the lymph system even exists, until we start clearing it.

Lymphatic rolling uses mechanical vibration and targeted pressure to move lymph through the body’s channels, helping eliminate built-up waste, reduce puffiness, and support immunity.

This therapy is relaxing, not intense. Clients describe it as rhythmic and deeply grounding. It’s especially helpful for those who feel heavy, inflamed, or chronically fatigued, whether from stress, illness, or just modern living.

It’s also an easy entry point for people who want to start healing but aren’t sure where to begin. You feel better, often after just one session, which makes it easier to keep going.

Why This Works When Other Things Don’t Most of us are doing too much from the neck up. We try to think or supplement our way into health; but if your body is overloaded and your stress response is maxed out, results stay out of reach.

By working with your body’s natural rhythms, instead of against them, these therapies remove internal friction. They don’t mask symptoms. They create the conditions for your body to thrive.

When circulation flows, detox pathways open, and your nervous system calms down, everything else works better: your mood, your digestion, your clarity, your energy.

Jen

Come Reset With Us You don’t need to be perfect. You don’t need a detailed plan. You just need a place to start.

At Endure, we’re here to offer that space, a place to reset your body, calm your mind, and restore your capacity to live well. Whether you’re just beginning your wellness journey or returning to it with fresh intention, you’re welcome here.

Come relax. Come rebuild.

Come Endure with us.

Endure Thermal Spa is a health and wellness destination in Fargo, offering a blend of services designed to rejuvenate the body and mind. Our offerings include infrared saunas, cold plunge therapy, and lymphatic rolling, all aimed at promoting relaxation.

21

The Quiet Arrival: An Invitation to Let Healing Be Enough he qui

The Quiet Arrival For years, healing felt like a mountain I had to climb—layers to peel back, shadows to meet, patterns to break. But no one told me that real transformation feels less like climbing and more like sitting at the summit, breathing in ease.

This is the part of the journey no one talks about—the quiet after the storm, where life simply is, and that’s enough.

The Spark That Starts It All At 25, most people saw a happy young woman who had just landed a great job and moved to beautiful Colorado. A decent head on her shoulders.

Her whole life ahead of her.

What they didn’t see was how dark it had gotten inside: blacking out multiple times a week, loathing myself for hours, sleeping with anyone who gave me attention, numbing with dangerous distractions, calling in “sick” to work because I was hungover— again.

Eventually, I hit my breaking point: change, or end up somewhere even worse. Most of us don’t choose to heal until we’re so damn tired of living the way we have been. We don’t know where to start—we just know we can’t take another sleepless night, another rejection, another selfsabotaging decision that leaves us depressed and spinning. We know something has to change.

By Karly Kalstad Founder of High Water Healing

22

Meeting the Shadows Then I met someone who handed me a key: a connection to my first therapist, who truly changed my life. Together, we slowly chipped away at the layers I’d carried— trauma, grief, old stories.

We worked through emotional release, inner child healing, forgiveness, acceptance, even ancestral wounds. All the hallmarks of “the deeper work.”

If you’ve walked this path—through therapy, breathwork, prayer, journaling—you know these themes. The ache of the inner child.

The heaviness of generations past. The weight of beliefs that feel impossible to shed.

Nearly nine years later, I’m still meeting those parts of myself. Because healing isn’t linear. Life throws curveballs that knock us down. But the difference now? I get up faster. I return to balance with more grace.

That’s the medicine. That’s the point.

When the Urgency Fades But this is the part no one glorifies. We see shadow work everywhere.

Personal development programs. Retreats. Plant medicine ceremonies. (I’ve done them all— and they’ve helped.) But here’s the shadow side of shadow work: if we’re not careful, healing becomes another thing to chase.

Another thing to fix. Another never-ending project. And while you could argue that there’s always more to uncover... you could also argue that you are whole, right now, without fixing another damn thing.

What if healing could be easy? What if you’ve already done enough?

We complicate things, believing it must be hard to be meaningful. We’ve been conditioned to work, hustle, strive for every ounce of worth. But where’s the space for gentleness? For contentment? For just being? If you’ve been in the work for a while... Maybe it’s time to let it be easy. To literally give it a rest.

The Beauty of Enough Healing also looks like eating too much sugar. Buying that unnecessary-butgorgeous pair of shoes. Saying the wrong thing. Messing it up. We are not perfect—and neither is healing. It’s messy, because we are messy. And that’s what makes it holy. A sacred life isn’t about spiritual perfection— it’s about authenticity, pleasure, peace, and balance. Not sacrifice. Not righteousness.

I used to believe that a “high-vibe” life meant no gossip, no alcohol, no slip-ups, only purity and light. But the truth? We are already spiritual perfection. We came here to be human. Messy. Learning. Loving.

Trying. A full, sacred life is one where joy, peace, and pleasure exist in the ordinary.

Where what feels good—truly good—guides you.

Not the rules. Not the striving. Not the endless fixing. Let your heart decide. And let it be simple. If something feels good now... pause and ask: Will this still feel good later— or will it cost me more than it gives? Let that be your compass. Living, Simply Living

23

Maybe you’re still deep in the work. Or maybe you’re finally catching your breath. Wherever you are—honor it. Trust that you’ve done enough for today. And when you’re ready to simply live... let that be enough, too.

An Invitation to Ease Maybe you’re still deep in the work. Or maybe you’re finally catching your breath.

Wherever you are—honor it. Trust that you’ve done enough for today. And when you’re ready to simply live... let that be enough, too.

If this softer way of healing speaks to you— if you’re ready to rest, integrate, and simply be—you don’t have to walk it alone. I offer energy work and intuitive coaching for this gentle, full-circle phase of your journey. My sessions are designed to help you slow down, reconnect with your body, and honor all that you’ve already become.

Either way... you are enough.

With love, Karly Kalstad Founder of High Water Healing

Karly Kalstad Karly holds a Bachelor of Science in Psychology and Women’s Studies from Metropolitan State University of Denver and is a certified Reiki Master & Holotropic Breathwork Facilitator.

Her work integrates a wide range of tools—from energy healing and breathwork to meditation, dreamwork, astrology, and personal development practices—each chosen to support your healing and growth on every level.

24

Let’s be social!

Facebook

Website

Instagram

Follow. Subscribe. Stay connected. Stay up to date.

e h t ER W O P O T Z O O

by Stephanie Hoff

It's my lunch hour, and I'm staring at the whiteboard at my CrossFit gym. Today's workout includes 100 burpees. My inner critic immediately starts chattering: "100 burpees? Not today. That’s way too many. You'll never make it. WHY, burpees, WHY?" But here's the thing—while I can't change what's written on that board, I can choose how I respond to it. This simple gym scenario reflects a profound truth about life: we can't control what comes our way, but we absolutely can control how we show up for it.

This power of choice—this uniquely human ability to decide how we navigate life's journey—is something we all possess, yet few of us fully harness. Whether facing major life transitions or daily challenges, our response shapes not just our immediate experience but our entire life trajectory.

The journey to mastering this power of choice begins with three fundamental questions: Who are you? Where are you going? And how will you get there? Let's explore each one.

26

Who You Are: The Foundation of Choice

Where You're Going: Charting Your Course

Understanding who you are isn't about listing your roles or achievements. It's about recognizing your authentic self beneath the layers of expectations and "shoulds" that life has piled on. Martha Beck brilliantly describes this in "The Way of Integrity," noting how "from childhood, often without even noticing it, we learn exactly how to win approval and belonging in our particular cultural context."

Once you understand who you are, the next step is deciding where you want to go. This isn't about creating a rigid fiveyear plan—it's about identifying what truly matters to you and setting your compass accordingly.

To discover your authentic self, start by examining your moments of pure joy and deep satisfaction. When have you felt most alive? Most proud? Most fulfilled?

These moments aren't random—they're clues to your core values and true nature. Make a list of these peak experiences and look for patterns. What values were you honoring in those moments?

Next, challenge your inherited beliefs.

Make a list of your "life rules"—those unwritten guidelines you follow automatically. Next to each one, write down where it came from. Family?

Culture? Personal experience? Then ask yourself: Does this rule still serve me?

Does it align with who I want to be?

Take Action: Create a "Values Discovery Journal." Each day for a week, write down three moments when you felt completely yourself. What values were you expressing in those moments? These are the building blocks of your authentic self.

Start by giving yourself permission to dream bigger than your current circumstances.

Ask yourself: ·What would I do if I knew I couldn’t fail? ·What would my perfect day look life if all limitations were removed? ·What legacy do I want to leave?

Then, bring these dreams down to earth by connecting them to your core values.

For each aspiration, ask: ·How does this align with my values? ·What small step could I take today toward this goal? ·What skills or resources do I already have that could help me get there?

Many of us live in what Brené Brown calls "life paralysis," stuck in the gap between where we are and where we think we should be. The key to breaking free lies in understanding that perfectionism isn't the path to success—authentic action is.

Take Action: Create a "Future Self Vision Board"—not with material goals, but with feelings and values you want to embody.

How do you want to feel each day? What qualities do you want to strengthen? This becomes your emotional compass for decision-making.

27

Where You're Going: Charting Your Course At the heart of conscious decision-making lies a powerful framework—the CHOOZ Method. This isn't just another acronym; it's a practical tool that helps you move from reactive living to intentional being. Let's break it down: Clarify the Situation. Before jumping to conclusions or reactions, pause to get clear on what's actually happening. Like a photographer adjusting their lens, take time to see the full picture. What are the facts of the situation, separate from your interpretations or assumptions?

Zero in on Results. Evaluate the outcomes of your choices. Did your actions support the life you're trying to create? If yes, celebrate and continue strengthening this new pattern. If not, don't judge yourself— simply return to the beginning of the method, clarify the situation again, and work through the steps until your choices truly reflect who you are, where you're going, and how you plan to get there.

Hear Your Automatic Thoughts. We all have that inner voice that kicks in immediately— the one that might say "I can't handle this" or "This always happens to me." Rather than trying to silence these thoughts, simply notice them. What's your mind's first reaction? What story are you telling yourself?

Observe Your Feelings. Notice how those automatic thoughts affect you emotionally and physically. Do they align with your defined values? If you notice a disconnect between your automatic responses and your true values, this is your opportunity to begin reprogramming your brain. Building new thought patterns takes time, but awareness is the crucial first step.

Operate Intentionally. This is where transformation begins. Instead of letting your autopilot response take over, choose an action that aligns with your values and who you want to become. This is your moment to operate from a place of conscious choice rather than reactive habit.

28

Where You're Going: Charting Your Course Implementing the CHOOZ method in your daily life requires practice and patience.

Start with small decisions—what to eat for breakfast, how to respond to a minor frustration, whether to hit snooze one more time. As you build confidence with these smaller choices, gradually apply the method to bigger decisions.

the power is yours Life will continue to throw curveballs—100 burpees, unexpected career changes, relationship challenges, and countless other surprises. You can't control what shows up on life's whiteboard, but you can absolutely control how you show up for it.

e h t r e w o z p o o h c o Remember these key principles:

1. Every choice is a chance to practice 2. There are no “perfect” decisions, only conscious ones 3. Each step forward, however small, counts 4. Your values are your most reliable compass 5. Growth comes from reflection, not perfection Implementing the CHOOZ method in your daily life requires practice and patience.

Start with small decisions—what to eat for breakfast, how to respond to a minor frustration, whether to hit snooze one more time. As you build confidence with these smaller choices, gradually apply the method to bigger decisions.

Take Action: Create a "Choice Check-In" routine. At the end of each day, identify one decision you made consciously and one you made on autopilot. How did each one affect your progress toward your goals? Use this reflection to strengthen your choice-making muscle.

Your power lies not in controlling circumstances but in choosing your response. Each choice is an opportunity to align with your authentic self and move toward what truly matters to you. As you practice conscious choice-making, you'll find yourself living more intentionally and authentically.

Remember, you don't have to have it all figured out to begin. You just need to start choosing—consciously, intentionally, and in alignment with your true self. The journey of a thousand miles begins with a single choice. What will yours be?

Stephanie

Hoff

Creator of The CHOOZ Method, Stephanie Hoff specializes in intentional, values-based decision making that transforms how women navigate life's challenges and opportunities. As an executive, public speaker, and course creator, she brings a unique blend of corporate leadership and personal development expertise to her work. Stephanie's methodology helps women move from uncertainty to clarity, enabling them to make conscious choices that lead to fulfillment and meaning. Her approach has proven effective in corporate settings, community leadership, and personal transformation.

29

Alisia Becker

Directory

Reiki Master, Energy, Chakra & Crystal Practitioner www.solandstonescom

Allison Grippe of Yuj Yoga 500hr certified yoga instructor www.yujyoga.com

Ashley Thornberg of Studio NoMo

Artist Nichole Rae Guide | Coach | Healer www.artofdailypractice.com

Brenda Weiler of Ecce Yoga

Sauna Guide and Yoga Instructor

Yoga Instructor and Group Facilitator

www.studionomo.co.

www.ecceyoga.com

Caroline McGuire of CJM Yoga Yoga & Ayurveda Teacher www.cjmyoga.com

Cassandra Brausen Spiritual Coach, Shamanic Practitioner & Teacher, Yoga Teacher, Reiki Practitioner & Soon to be Microdose Facilitato www.earthlyessenceexperience.com

Danielle Anderson

Derek Harnish

Owner of Above & Beyond Cleaning

Dentist

www.livewellcounselingmn.com

www.archdentalfargo.com

30

Diane Rust

Directory

Emotion Code, Body Code and Belief Code Practitioner www.dianerust.com

Dr. Alli Svobodny, ND

Dr. Caitlin Pollestad

Naturopathic Doctor, Intuitive Healer, Group Healing Facilitator

Psychologist, Certified Sex Therapist

www.deeprootsmedicine.org

www.psychologytoday.com

Dr. Melissa McCulley with McCulley Optix Gallery

Drs. Monica and Zach Landry with The Wellness Way Fargo

Owner, Optometrist

Chiropractors

www.optixgallery.com

www.thewellnessway.com

Elli Feist with Empower Mind, Body, Soul

Emily Jones

Somatics Coach, Introspective Breathwork Facilitator, Mindset Coach, Inner Child Healing Coach, & Olympic Weightlifting Coach www.empowermindbodysoul.studio

Endure Thermal Spa Thermal Cycling www.endurethermalspa.com

Licensed Clinical Social Worker, EMDR and TF-CBT www.creativespiritcounseling.com

Erika Wiger Doctor of Chiropractic www.chirofargo.com

31

Hannah Bettenhausen

Directory

Business Coach Fractional Integrator https://www.654strategies.com/

Hearts of Hospitality

Heather Thomas

Family Lifestyle Support Specialists

Licensed Massage Therapist

www.heartsofhospitalityservices.com

www.inspirehealthspa.com

Heidi Leckner

James Bergman

Licensed Professional Clinical Counselor (LPCC)

Professional Intuitive Songwriter

www.realationaltherapyservices.com

www.artistjamesbergman.com

Jen Enz Rossiter Practitioner, Nutrition Coach, Fitness and Yoga Instructor

Jen Olson Licensed Vibrational Sound Therapy Practitioner

www.enzwellness.com

www.resonancevst.com

Jen Stafford with Experience Moonglade

Jessica Zdenek Yogini Oracle Priestess

Nordic Spa Experience Curator, Wellness Guide, and Life Coach www.experiencemoonglade.com

www.taraloma.com

32

Karly Kalstad

Directory

Spiritual Guide, Life Coach, Breathwork Facilitator, Reiki Practitioner, Marketing Mentor www.highwaterhealing.net

Kellee Haan Photographer

Kim Hobbs Owner of Downtown Yoga Fargo and Lead Teacher of Peaceful Warrior Yoga School

www.baredsoulboudoir.com

www.downtownyogafargo.com

Kriss Brown

Lisa Madsen

Massage Therapist, Level III Reiki Practitioner, Level III Healing Touch Therapy

Energy Worker, Intuitive Coach, Tarot Reader

www.caringtouchwellness.com

Melissa Pachak Wellness Coach, Holistic Nutritionist, Herbalist

www.lisamadsen.com

Michelle Vasicek Intuitive Business Coach

www.simplywellwithmelissa.com

www.facebook.com/groups/lunawolfsales

Morgan Aubol

Morgan Hastings

Catering Chef

Mental Health & Substance Use Counselor

www.moderntablend.com

www.livewellcounselingmn.com

33

Ms. Anna Lee

Directory

Artist and Creative Guidance Counselor, Energy Portraits, Human Design Readings, Intuitive Coaching www.missannalee.com

Natalie Reiter with Prairieland Counseling

Nina Flippance Therapeutic Arts Life Coach

MEd, LPC/LPCC, CCS, PMH-C www.prairielandcounselingfargo.com

Penny Stadick Holistic Health Practitioner (HHP), Certified Clinical Aromatherapist (CCA), and Master Herbalist (MH)

www.creativecompass.podia.com

Rachel Harveland Somatic Breathwork Facilitator, Herbalist, Birth Doula

www.groundedowlbotanicals.com

www.rachelharveland.com

Sarah Jacobs

Sarah Smith Warren

Licensed Reflexologist, Reiki MasterTeacher, Certified Beyond Quantum Healing hypnosis regression

Career & Empowerment Coach

www.reikireflexology.com

Sarah Tee, MPH, RD, LRD

www.soulspacework.com

Saree Janz Hypnotherapist, Mindfullness Coach

Registered and Licensed Dietitian www.inspirenutritionnd.com

www.myinnerspark.com

34

Directory

Shelle Hagen with Elite Therapeutic Massage and Health Partners Licensed Massage Therapist www.elitemassage.biz

Stephanie Samson

Tabitha Olsen-Bergman

Travel Advisor

Acupuncturist

www.tabatraveling.com/wellness

www.aspenacu.com

Your Name Here Join the FM Wellness Collective! www.fmwellnesscollective.com/membership

Directory

We want to hear what you have to say! Submit an article or be a presenter at a networking group.

Email us at: hello@fmwellnesscollective.com 35 31

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.

Connect. Empower. Thrive.