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
ExecutiveDirector:
MagazineCreatrix: Sarah Jacobs
CreativeEdits: Melissa Pachak
Chie cer: Hannah Bettenhausen
Melissa Pachak
Saree Janz
Michelle Vasicek
Artist
Nichole Rae
Shannon Radcliffe Bueche
Jennifer Enz
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
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.
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.
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.
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.
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.
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.
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“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
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.
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.
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?
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.
HOW TO RECONNECT (noWi-Firequired)
1 GetQuiet
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.WriteitOut
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.
3.UseTools(Don
’tLetThemUseYou)
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.
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 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
Lisa
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THEARTOF practicing
ART OF DAILY PRACTICE
To Practice:
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.”
By Artist Nichole Rae
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.
Photos by Katie Lewis
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.
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.
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.*
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
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
What Happens When Gut Health Becomes an Obsession?
AunikaBosch,BS,
DieteticIntern
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:
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 its 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
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
WOMEN’S
ROOTED IN WISDOM: HEALING TOGETHER WELLNESS SUMMIT
A soul-nourishing day of healing, growth, and connection for women of all ages. This summit blends evidence-based practices with holistic wisdom to support whole-person well-being.
We are bringing together our community’s top experts in women's wellness to lead transformative workshops on topics that matter most
Dr.MichaelaHeller EssentiaHealth
Menopause& Perimenopause
TransformingYour
Schedulingwith
8:00 AM9:00 AM
S
E SUMMIT
C H E D U L
Check-in, check out vendors, breakfast, get settled
9:00 AM9:20 AM Welcome and opening circle
9:20 AM9:55 AM
10:05 AM11:05 AM
11:15 AM12:00 PM
12:05 PM1:05 PM
‘Setting your Intention’ with Artist Nichole Rae and Resonance Sound Healing
The Wholeness of Healing: Three Pillars of Healing Together with Randi Olsen Heinold and Dr. Alli Svobodny
Breakout Session #1
Lunch with Modern Table
1:05 PM1:35 PM Choose Your Own Adventure
1:40 PM2:25 PM Breakout Session #2
2:30 PM2:50 PM
Reset Session: Breathwork, Somatics, and Snacks...Oh my!
3:00 PM3:30 PM Embodied Integration
3:40 PM4:00 PM Closing Circle
The Missing Link in Wellness: A
How Circulation, Detox, and Resilience Unlock Deeper Healing
ByKatiePendley,OwnerofEndureThermalSpa
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 heal, but they require flow to function
- 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
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 natural processes that healing depends on
Infrared Sauna
Unlike traditional steam, fullspectrum infrared uses specific light wavelengths to warm the body from within. It gently raises your core temperature, which:
- 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
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
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
JenAt 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.
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
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.
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
The Quiet Arrival
High Water Healing
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.
When the Urgency Fades
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. 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
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.
PCHOOZ OWER TO the
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.
Who You Are: The Foundation of Choice
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."
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.
Where You're Going: Charting Your Course
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.
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.
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?
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.
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.
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.
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.
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.
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?
the power tochooz
Creator of The
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.
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.
