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F M W EQuarterly L L NConnection ESS WINTER ‘25 | ISSUE 04

A Thrill of Hope in the New Year

The Art of Wintering

EMBRACE THE BEAUTY OF THE SEASON WITH MINDFUL PRACTICES, COZY RITUALS, AND GENTLE SELF-CARE TIPS TO NOURISH YOUR BODY AND SOUL DURING THE WINTER MONTHS

CARING FOR OURSELVES IN THE NEW YEAR WITH SOMATIC HEALING CELEBRATE FM WELLNESS COLLECTIVE’S FIRST YEAR BUILDING YOUR BRAND IN EVERY FACET OF LIFE!

IN THIS ISSUE 4

the Art of Wintering

Heal the Healer

What Wellness Means to a Pediatric Therapy Clinic

A Thrill of Hope in the New Year

Reach Your Peak: Tips from Apex Physical Therapy & Wellness

Somatic Healing in the Womb of Winter

Embracing the beauty of the season

Join us this winter to

Hear from Beyond Boundaries

Embracing grace, hope, and love

Building a Stronger Healthcare Team with Body Work

Tune into your body’s wisdom during the restorative season of winter

FM Wellness Collective is Turning ONE!

Building Your Brand

FM Wellness Collective Directory

A year in review (and come celebrate with us)

How to Shine Online, Offline, and in Every Facet of Life

Find a practitioner perfect for your needs!

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 Back Row, Left to Right: Emily Jones Michelle Vasicek Ms. Anna Lee Saree Janz Shannon Radcliffe Bueche

Chief Operating Officer: Hannah Bettenhausen

Front Row, Left to Right: Allison Grippe Melissa Pachak Jen Enz

Magazine Creatrix: Sarah Jacobs Creative Edits: Melissa Pachak

Board Photo Credit: Studio Freshly 1445 1st Ave N Fargo, ND 58102 www.fmwellnesscollective.com hello@fmwellnesscollective.com

HERE’S TO ANOTHER YEAR OF GROWING, HEALING, AND BUILDING A COMMUNITY WHERE WELLNESS IS AT THE HEART OF EVERYTHING WE DO

A NOTE FROM HANNAH BETTENHAUSEN, CHEIF OPERATING OFFICER AND

A Note from the Founder

PARTNER IN FM WELLNESS

I can hardly believe it’s been a year since we launched FM Wellness Collective. This milestone fills me with gratitude for the connections we’ve made, the events we’ve hosted, and the opportunities we’ve had to bring wellness to the forefront of our community.

I am beyond thrilled to partner with Melissa as a co-owner of FM Wellness Collective! Joining forces with such a talented and passionate wellness professional is truly an honor, and I couldn’t be more excited about the impact we will create together.

Over the past year, we’ve laid the foundation for a wellness revolution in Fargo-Moorhead. From workshops to events, our goal has been to make healing accessible, meaningful, and rooted in connection. Reflecting on this journey, I’m reminded of the power of building something together—something that can transform how we approach well-being as a community. Exciting news is on the horizon, and I can’t wait to share what’s next. Our vision remains steadfast: to inspire a cultural shift toward greater wellness, where healing becomes integral to daily life and everyone feels empowered to prioritize their wellbeing. As we embrace the winter season—a time for reflection and nourishment—I encourage you to care for yourself. Whether it’s stillness, connection, or practices that fill your cup, prioritize your well-being as we continue this journey together. Here’s to another year of growing, healing, and building a community where wellness is at the heart of everything we do. Thank you for being part of this journey.

Melissa Pachak Founder of FM Wellness Collective

COLLECTIVE

At FM Wellness Collective, we are committed to redefining wellness by focusing on the mind, body, and spirit. By collaborating with wellnessminded businesses and professionals, we offer personalized workshops, curated resources, and tailored services that inspire growth and transformation for individuals and organizations alike. The potential to make a lasting difference in our community fuels my passion and drive. From supporting workplaces in fostering healthier cultures to helping individuals embrace their own paths to wellness, our mission is to revolutionize the way people heal and thrive. I am so grateful to be part of this extraordinary journey alongside Melissa and the amazing businesses and professionals we collaborate with. Together, we are building something truly special—a collective that empowers people to achieve balance, resilience, and fulfillment. Here’s to a bright future filled with growth and positive change for our community. I can’t wait to see what we accomplish together!

The Art of Wintering By Lori Abbott

The season of winter is upon us. A time many Midwesterns dread because of the short days and cold, snowy weather. My soul instantly resonated with the term “wintering” the first time I heard it. It made me realize that winter is a sacred time to be honored, not to be complained about. Winter is not just something to get through, it is a time of intention. Winter teaches us that it is okay to slow down and be still. It grants us the chance to listen to our innate needs. But we can only listen to those needs if we do so intentionally. We need to accept winter as the time to do this, rather than closing our eyes and wishing the season away. Winter is a season of quiet beauty and deep transformation—perfect for pausing, dreaming, and planting seeds for what is next. Wintering is a necessary part of the natural seasonal cycle, and I am sending each of you a warm invitation to live differently this winter. Honor yourself with the gift of creating space for your mind, body, spirit and heart to relax and

Let us follow nature's lead, embracing the unhurried pace, the quiet moments of reflection, and the deep, restorative sleep that winter offers

release tension. Replenish your life force & resources from the year-end, holiday madness followed by the “new year new you” pressure so that you may emerge into spring feeling clear, centered, and radiant. Winter is the season we fight the most against in the natural rhythm of nature. Winter is the season of deep rest, stillness and hibernation. Nothing can grow in the spring without this time of being still. Why do we fight against this stillness and rest? We should not be trying to fast-forward this time; we should be seeking the innate gifts it offers. While it is true that the nights are longer and the days are shorter, there is so much more to winter. This season also means more time to gather with others, curling up with a good book, lighting a candle to cut the darkness, or pursuing that indoor hobby we put off when the sun was shining warm and bright luring us to play. Katherine May in her book Wintering eloquently writes ‘plants and animals do not fight the winter; they do not pretend it is not happening and attempt to continue living the same lives that they lived in the summer. They prepare. They adapt. They perform extraordinary acts of metamorphosis to get them through.’ While nature decides how winter will show up, we determine how we live this season. Winter is a time for surrender and soulfulness. In the sanctuary of the dark and the quiet, as winter holds space for us to slow down, we can feel ourselves more rooted to the earth and more connected with the eternal cycle of growth, death, and rebirth. Winter is a time to enjoy the pleasures of solitude and contemplation. In cyclical living, it is known as the

dreaming time. It is divinely grounding to stay connected in what the natural world is offering us through each of the seasons. Winter, unlike summer's vibrant embrace, demands a different kind of surrender. It whispers a call to retreat, to shed the clamor of the world and embrace the quietude of introspection. Nature is both the greatest poet and artist. Quietly the art of nature goes to work creating. There is pure magic in the way winter takes over the landscape, turning everything into a masterpiece of ice and snow. Falling snow quietly whispering of new beginnings, blanketing the earth in purity and wonder, reminding us of life’s capacity to renew. I see so much beauty in freshly fallen the snow; in the intricate detailing of each and every snowflake as they eloquently float down from the sky. Winter is a wonderful time to make offerings to the nature spirits living on our land. Is there a beautiful tree you walk past every day? Or a favorite spot in a park or hiking trail you love in the summer? All these places in nature have guardians – spirits who keep these places holy and the grids intact. When sunlight and the temperature are so low, it is an ideal time to honor these beings across the veil by leaving an offering such as bird seed, flower petals, a prayer or a simple thank you. The best things we can do to take care of ourselves in winter are simple, but often overlooked in the chaos of everyday life. Winter is a wonderful time of year to rest your central nervous system by doing gentle activities like yoga, restorative breathwork and somatic body work. The colder months are also a fun time to revisit your creative expression through seasonal cooking/baking, inspired free writing and art. Do a tarot or oracle card spread to answer the following questions as you move through the winter months: What do I need to let rest in this this time of darkness? What do I need to release so that I can relax more? How can I replenish my energy during the longer nights? What is my intention toward rejuvenation? What actions can I take to realize my intention for this season?

Your home is a holding space of winter magic. Decorating your home with natural items can bring a nourishing sense of calm to a space, and making decorations yourself can be a meditative activity. I decorate outdoor trees with bright fruit, seeds and nuts to provide animals and birds with nourishment. I create beautiful decorations out of ice and make yule logs for my balcony, pinecone kissing balls and tree top winter containers. I also always make an indoor winter inspiration jar by adding a candle to honor the sun, cinnamon sticks for good health, pinecones for protection, and orange peels for wealth and good luck.

Listen to the sounds of winter. Have you ever noticed the quiet sensation of nature in winter? There is a distinct absence of noises and movements that you might hear other times of the year. There is a unique stillness and quietness that you can only get from the bitter coldness. A fire crackling, ice cracking on a lake, your footsteps crunching in the snow, and animals scampering alongside of you. Smell the scents of winter. Fresh, crisp, clean air with a potential hint of pine or wood smoke. Take a deep breath in. Not only can this help you relax, but you may also notice some different scents. You may notice towering pine trees, cedars, birch and evergreens; each with a distinct color and scent. Winter is also a great time to make your home smell the way you like because the windows are tightly closed. Burn incense, scented candles, or essential oils in a diffuser. Create a simmer pot once a week with your favorite seasonal ingredients and then strain it for tea. Make your home feel warm and cozy so that it hugs you when you walk in.

Romanticize winter by experiencing it through your senses. Engaging our senses opens us to moments of wonder we might otherwise miss. Are your eyes missing seeing the beauty because of your mindset? The green evergreen trees, pinecones, icicles, seeing a blanket of pristine white snow, bare brown trees frosted with ice, and red cardinals on a branch.

Although it appears that the natural world is dormant beneath our feet… miracles are unfolding,’ says Isla Macleod in her book Rituals for Life. ‘Within the seeds, there is a stirring, an emergence of life that takes place within the dark, when unseen creative forces are at play. From the fertile nothingness, the first sparks of life emerge. Winter is in fact… essential. Not just for nature, but for us. Embrace the darkness as a time to create and nurture both physical and emotional space for new growth. Let us follow nature's lead, embracing the unhurried pace, the quiet moments of reflection, and the deep, restorative sleep that winter offers. Like the trees that stand bare, their branches reaching towards the heavens, we too must let go of the need to bloom, to flourish, and instead, find solace in the stark beauty of the season. Winter is a crucible, a time for transformation, where life, like the slumbering seeds beneath the frozen ground, waits patiently for the promise of spring. For in the stillness of this season, we find not a void, but a space for renewal with the first breath of spring, reborn and revitalized. Whatever wintering looks like for you, I hope you will be intentional with it this season. Winter will end and new life will soon be birthed again. Revel in the divine magic of the Universe making something beautiful out of this season, out of these darker, colder and more desolate, barren days as you rest, rejuvenate and prepare for your emergence into the next season of your life.

Lori Abbott is a Senior Corporate Attorney for one of the world’s largest technology companies. Ms Abbot is also a published author and motivational speaker. In her free time, Lori loves participating in extreme sports, traveling the world and is currently working on a curriculum for educating others about the benefits of Cyclical Living. Ms Abbott can be reached by email (ljabbbott15@gmail.com) or on Facebook.

Heal the Healer W I N T E R

R E T R E A T

J A N U A R Y 2 4 T H - 2 6 T H Y M C A C A M P C O R M O R A N T In the deepest depths of winter, when the world invites us to slow down and reflect, take this sacred time to turn inward and reconnect with your own well-being. This retreat offers a safe and nurturing space for healers to come together in a circle of support, intention, and transformation. Through guided practices, deep reflection, and meaningful connection, we will embark on a journey to heal ourselves, restore our energy, and reignite our inner light. Together, we’ll explore what it means to hold space for ourselves as we do for others, fostering renewal and clarity for the seasons ahead. Check-in will begin at 7:00 pm Friday January 24th and we will close Sunday January 26th at 12:00pm. All meals and lodging will be provided. Tickets are $300 for members and $325 for non-members Register Here

Heal the Healer W I N T E R

R E T R E A T

F R I D A Y

S H C H E D U L E

J A N U A R Y

2 4 T H

6:00- 7:00 - Check-in

7:30 - Opening Circle - Create intention & discuss energetics of winter

S A T U R D A Y

J A N U A R Y

2 5 T H

8:00 - 8:50 - Yoga 9:00-10:00 - Breakfast 10:00 - 11:30 - Personalized Goal Setting & Intention Workshop: Helping healers reconnect with their purpose and set meaningful goals. 11:30-12:30 - Open time for snowshoeing/forest bathing/ connecting with nature. 12:30 - 1:20 - Lunch 1:30-3:00 - Gratitude & Joy Practices: Exploring rituals that promote resilience and positive energy. 3:00-4:00 - Snack time 4:00-5:30 - Healers Circle: A safe space for healers to share their experiences and learn from one another. 5:30-6:30 - Open time for Creative Expression with Art or Journaling Therapy: Using creativity to process emotions and reconnect with inner inspiration. 6:30-7:30 - Dinner 7:30 - Fire Ceremony/Dance

S U N D A Y

J A N U A R Y

9:00 - 10:00 - Breakfast 10:00 - 11:00 - Group Healing Ceremony 11:00 - 12:00 - Closing Circle

2 6 T H

What Wellness Means

TO A PEDIATRIC THERAPY CLINIC By Laura Kolling Wellness. It’s one of those words that sounds great but can feel impossible to define, let alone achieve— especially when you're juggling the demands of parenting or caregiving. For parents of kids with unique needs, “wellness” might feel like spotting Bigfoot: you hear it exists, but who has the time to look? At Beyond Boundaries Therapy & Wellness, we get it. Between therapy appointments, meal planning, bedtime routines, and Googling everything about your child’s milestones, finding time for yourself can feel like wishful thinking. We’re not here to add to your to-do list—we’re here to make life a little easier.

Maybe it’s just taking five minutes to breathe while your child works with their therapist. At Beyond Boundaries, our job is to meet you where you are—whether you’re feeling frazzled, hopeful, or somewhere in between. We believe in simple, real-life solutions. That’s what our therapists do every day: breaking big challenges into small, manageable steps that lead to big wins. That same mindset guides everything we do as a team.

Our primary focus has always been on supporting kids through occupational therapy, physical therapy, and speech therapy. But over the years, we’ve learned a lot from working with families. We’ve seen the emotional toll of waiting for a diagnosis—or navigating life without one. We’ve seen the juggling act that comes with meeting your child’s needs while trying to keep your own head above water. That’s why we’ve expanded our services to go beyond traditional therapy. We’ve built a space where wellness isn’t a chore; it’s a resource. From massage therapy and integrated wellness coaching to nutrition support, mental health counseling (coming soon!), and even access to a fitness gym (coming soon!), we’re here to help you take care of you—because showing up for yourself is part of showing up for your child Wellness doesn’t have to mean perfection or elaborate self-care routines. For us, it’s about finding small ways to thrive, even in the middle of chaos. Maybe it’s getting through bedtime without a meltdown. Maybe

Our new building reflects this philosophy, with more ways to support you and your child. We’re here to walk alongside families, helping you navigate the ups and downs of caregiving with strength, balance, and even a little joy. So, if you’re already showing up and doing the hard work for your child, let us help you show up for yourself too. Think of us as the team that’s here to cheer you on—whether you’re celebrating a milestone, solving a problem, or just trying to keep it together (mismatched socks and all). At the heart of everything we do is one simple goal: to make life better for families. Because wellness isn’t about having it all together—it’s about finding a little peace, one small step at a time.

Laura Kolling is the Social Media and Marketing Coordinator at Beyond Boundaries Therapy & Wellness. Her journey with BBTW began as an occupational therapy assistant, working hands-on with children of all abilities. While she loved her time as a therapist, Laura was ready for a new challenge. She discovered the perfect blend of her creative spirit and therapy experience in her current role, where she showcases the beauty and impact of pediatric therapy through the lens of a camera and online storytelling. Laura is passionate about capturing the joy, progress, and connections she’s witnessed over the years while supporting her fellow therapists. Though she no longer works directly with clients, she treasures the opportunity to engage with the children and families who walk through the doors of BBTW every day.

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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

Reach Your Peak: Tips from Apex Physical Therapy & Wellness

Building a Stronger Healthcare Team with Body Work By Brooke Erstad, PT, DPT, CAPP, WCS

It’s the New Year, and health and happiness are top of mind as we take steps toward a better, more balanced life. Resolutions like making it to the gym regularly, getting more sleep, scheduling that doctor checkup, or adding vitamins to our daily routine are all made in anticipation of a great year ahead. But what we’re really hoping for is a secret ingredient to improve our quality of life. And guess what? There is one! It’s called a bodyworker. Bodyworkers are a superhero gang of movement experts, including Physical Therapists, Massage Therapists, and Personal Trainers. Bodyworkers are the unsung heroes of healthcare that help you move better, feel better, and live better—without needing a prescription for painkillers or heading straight for surgery. Here’s why you should add a bodyworker to your healthcare team—and how they can help make your New Year’s resolutions more attainable while having some fun along the way! What Exactly Do I Mean by Having Bodyworker on Your Healthcare Team?

Think about it this way: You have a dentist for your teeth, an eye doctor for your eyes, and a primary care provider for illness, but who is helping you keep your body well? A few of my favorite bodyworkers are Doctors of Physical Therapy (DPTs) or Licensed Massage Therapists (LMTs). They are just what you need when you wake up with lower back pain, roll your ankle playing basketball, or struggle with headaches while sitting at your desk.

A DPT isn’t just about helping you recover from injuries. They’re your go-to for addressing aches and pains, movement problems, fixing poor posture, and building up your strength. An LMT uses various manual techniques to manipulate the muscles, connective tissues, and soft tissues of the body to relieve pain, improve circulation, promote relaxation, and support overall wellness. Is it starting to sound like a good idea yet? Let me go on a little more! A DPT or LMT can also help in dealing with any long-term conditions like arthritis, fibromyalgia, or neuropathy but are also helpful with acute injuries from sports, yard work, gardening, shoveling, or really any misguided movement you wish you didn’t make. DPTs and LMTs are like your personal guides to better health. They offer a fully stocked toolkit of hands-on treatments, exercises, and lifestyle tips to help you move freely and pain-free. And the best part is they make each session engaging and empower you to improve your health!

In case you’re not convinced yet, here are a few more reasons to add a bodyworker to your healthcare team: 1. A Customized Plan Just for You (No Cookie-Cutter Solutions) I’m not kidding! There’s no “one-size-fits-all” advice. By establishing care with a DPT or LMT, you are more likely to have a speedy recovery or wellness plan to fit your needs because your bodyworker is familiar with you and your health history. Whether you're working on relaxing the tension in your shoulders, strengthening your core, or recovering from a twisted ankle, the customized approach means no more generic exercises that leave you wondering, “Why does this feel wrong?” They’ll make sure it’s exactly what your body needs. 2. All-Natural Pain Relief—No Pills (For Real!) Tired of popping Tylenol or Ibuprofen every time your back acts up? Bodyworkers are all about natural pain relief. From techniques like dry needling and myofascial release to targeted stretches and specialized massage techniques, they help you manage chronic pain without relying on medications. Better yet, the tips and tricks they have for you can help you avoid your pain ever coming back. 3. Get Back to What You Love—Faster! Whether it’s running, gardening, or chasing after your kids, getting back to your favorite activities is key to enjoying life. A DPT or LMT helps you recover from injuries with a specialized plan, so you don’t have to live life on the sidelines for long. Through a focused rehab plan, you’ll speed up your recovery, regain your strength, and get back to doing the things you love! 4. Movement is the Secret to a Happy, Healthy Life

It’s no secret that you feel better after a good stretch or a brisk walk. Bodyworkers—DPTs in particular—know that moving your body is the key to improving your mood, energy, and overall health. They’re not just here to fix injuries—they’ll teach you fun and effective ways to stay active and build strength. Think of it like having your own personal fitness coach!

Where to Get Started? Ready to give it a try? Getting started with a DPT or LMT is easy! You can start by doing a free screening, talking to your doctor about a referral, or asking friends and family for advice on finding a reputable bodyworker. In most cases, you can see a DPT or LMT directly without a referral. Your first appointment will usually involve a thorough review of your health history followed by an assessment, where your DPT or LMT will take a close look at your movement patterns and work with you to set goals for your care. Bottom Line: Life is full of aches and pains from time to time. It’s frustrating and not easy to find time to establish care with a DPT or LMT. Finding the right one is worth it and can make your health journey enjoyable and your New Year’s resolution achievable!

By Brooke Erstad, PT, DPT, CAPP, WCS Brooke is a Board-Certified Women’s Health Clinical Specialist (WCS) with advanced training in pelvic rehabilitation for females, males and children. Brooke has a Bachelor of Science degree in Exercise Science and a Doctoral degree in Physical Therapy from the University of Mary, Bismarck, ND in 2003 and 2006, respectively. She is a member of the American Physical Therapy Association section on Women’s Health (APTA SOWH). Brooke is also highly trained in Visceral Manipulation (VM) and Neuromanipulation (NM) through the Barral Institute. Using VM and NM techniques to treat digestive issues, chronic Headaches/Migraines, kidney diseases, and many other chronic conditions, Brooke has helped many of her patients lead healthier lives. She also has experience treating pre– and postpartum issues, incontinence, pelvic pain, osteoporosis, fibromyalgia, and other chronic pain syndromes unique to females and pelvic pain, urinary incontinence, and postprostatectomy dysfunction in males. Brooke also has advanced training in Pediatric Pelvic Floor Dysfunction including incontinence, bedwetting, constipation, encopresis, and many others. Brooke continues to seek additional training as well as contributing to the field of Pelvic Rehabilitation and Chronic Pain Management. Brooke & her husband Bryan have 4 children, Blake, Brogan, Bradie & Beckett.

https://apexptwellness.com/

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 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

*insert topic you are passionate speaking about*

My childhood wounds had my heart guarded and walled up. But through breathwork, I have felt the energy release from my heart, little by little...

Somatic Healing

in the Womb of Winter By Rachel Rogers, Somatic Energy Practitioner & Community Herbalist 7 years ago, I initiated a complete 180-degree lifepivot. I recognized that I wasn’t living in alignment with what I was born on this planet to be doing and began to dive into some deep inner healing. It was the first time I had heard of or tried somatic breathwork. The group was guided through a meditation during the rhythmic breathing and we met our childhood selves in our mind’s eye. The inner-child healing that took place for me was so profound, I knew as soon as I got up that I needed to change my life. Our main energetic centers are being developed from birth to age 7. It’s also in this age range that we are primarily in a Theta brain wave state, which is a state of hypnosis or programming. We are essentially sponges for information and we create our entire worldview and perceptions of others in this part of our lives. As children, we need to be seen, heard, loved, and witnessed in

our own unique ways. But if any parts of us are rejected by our caregivers, we tend to shut those parts down and shove them into a corner while focusing on the parts of us that will instead be rewarded and receive love. This dark corner of our self becomes our shadow. And although your conscious mind perceives these rejected parts to be hidden, it is embedded in the subconscious mind and shows up in many ways as background programming that determines how we move in our lives. Our shadow can show itself as our triggers, our anger, our self-talk, our ability to hold relationships, our ability to forgive, our ability to love others and ourselves, and in many other ways. This shadow self holds all the suppressed emotions creating this programming and, if left unprocessed in the body, can affect us physically, emotionally, and mentally. So what was once a protective

mechanism for us in childhood so we could feel safe and loved is now what can be holding us back in adulthood. Suppressed emotions often manifest as depression, addiction, anxiety, or can energetically intensify in the body over time and later condense into dis-ease or other physical symptoms in the body. Processing and releasing these suppressed emotions is a bridge to physical and emotional stability and health. The work of somatic breathwork healing is the most profound way I’ve found that we can witness and love our shadow selves, without retraumatizing or revisiting difficult memories to uncover it. Notice I didn’t say eliminate the shadow self. We all have a shadow, and it will never go away. But we can meet the depths of ourselves through somatic healing, shed light on that shadow, and learn to love those parts within us instead, the way we needed them to be loved as a child. Several years following that first breathwork experience, after trying many other different healing modalities, I came back to the breathe and began my training to become a breathwork facilitator. I settled on a unique form of somatic breathwork that I had a strong calling towards. It was less guided meditations and more of letting the body lead. Of course, breathwork is a vague term and can encompass a variety of methods like box breathing, holotropic, Wim Hof, ujjayi, and hundreds of others. However, this type of breathwork, taught by David Elliott, is much different and doesn’t have a name. It involves a rapid, rhythmic breathing pattern while listening to an intuitively curated playlist. A skilled facilitator holds a safe and loving energetic space for the breather and intuitively guides them through any fears or energy blockages. The breath allows the breather to override their executive functioning of the brain, the logic and reasoning part, and drop into their deep subconscious mind where emotional & memory receptors reside, allowing them to rewire the brain & build resilience of their nervous system over time.

Our shadow can show itself as our triggers, our anger, our selftalk, our ability to hold relationships, our ability to forgive, our ability to love others and ourselves, and in many other ways.

My childhood wounds had my heart guarded and walled up. But through breathwork, I have felt the energy release from my heart, little by little, and have experienced a beautiful, transformative heart-opening. I have been softer in my ability to forgive myself and my ability to forgive those who didn’t attune to me the way I needed as a little girl. I was able to look at past memories through a difference lens and hold more depth and reverence around them. Releasing that emotional material from my body has allowed me to love myself a little bit more, to hold space for the people I work with, and to begin to embody the person I believe I’m meant to become. As we move into this new year, many of you will aspire to create New Year’s resolutions and start a new routine for a “new you.” As someone who loves to shift with the seasons, as humans naturally once did, I challenge you to inquire within rather than making any external changes. The astrological new year begins on March 21 st and the Spring Solstice begins on March 20th. March brings with it a sense of rebirth, new beginnings, and wanting to be outside and connecting more as the sun shines longer and the snow begins to melt – the perfect time for resolutions. However, January is one of our coldest and darkest months. It’s a time for warm, hearty meals and herbal teas by candlelight. It’s when we would do best cuddled under a soft blanket reading a book or journaling. And it’s a time for deep introspection and healing. We are in the womb of winter, not yet ready to emerge into our rebirth until the spring, and in the perfect position to really nurture the parts of ourselves that need deep self-love and acceptance. Ethereal Waters is a newly founded somatic healing business serving the FM and Lakes communities. Founded by Rachel Rogers, a mother, wife, and mystic passionate about spiritual healing, the business helps clients overcome self-limiting beliefs, generational wounds, and childhood trauma. Using modalities like breathwork, sound healing, energy work, and plant medicine, Rachel creates spaces for deep transformation. While seeking a permanent location, Ethereal Waters offers virtual and inperson group sessions. Rachel holds certifications in Master Reiki, Sound Healing, Breathwork, Herbalism, and Quantum Healing.

www.etherealwaters.net

We’re Turning One! A YEAR IN REVIEW Our Launch Party Jan 24'

WITH March 10th The incredible Hannah Bettenhausen came on as partner

Wellness Networking fun!

May 24' - FM Well Fest at Brewhalla

Aug 10th Pride in the Park March 24' Meet the Collective

Nov 24' - Our first workshop at Mystic Moth Studio

October 17th Fall in Love with Your Business

One-Year Anniversary Party JANUARY 18TH FROM 3PM-6PM THE MOSAIC DISTRICT

Join FM Wellness Collective as we celebrate our one-year anniversary and the incredible community that has made it all possible! We’ll have delicious snacks and beverages to enjoy while you mingle, along with some tables featuring some of our amazing practitioners showcasing their offerings. Explore interactive activities that reflect our commitment to wellness, connection, and fun. This celebration is all about YOU—our vibrant, supportive, and inspiring community. Let’s come together to honor a year of growth, connection, and the journey toward well-being. Bring your friends and family, and let’s make this anniversary a celebration to remember!

BUILDING YOUR BRAND: HOW TO SHINE ONLINE, OFFLINE, AND IN EVERY FACET OF LIFE Written by: Mackenzie Brimm, Founder & Lead Creative at Brimm Marketing

Ladies, let’s talk about personal branding— because whether you’re running a yoga studio, managing a household, or leading a boardroom, your personal brand is your signature. In a world where women are making waves in wellness, business, and beyond, your personal brand is the magic that sets you apart. Let’s break it down the Brimm Marketing way: FUN, focused, and memorable.

Why Personal Branding Matters Personal branding is more than a killer Instagram aesthetic or a well-crafted LinkedIn bio. It’s the vibe you give off when you walk into a room (or a Zoom). It’s how people describe you when you’re not in the room. Simply put: it’s your reputation, and like your favorite healthy snack, it’s best when it’s intentional and packed with good stuff. 23

Ready to build your brand like the boss you are? Here are seven key takeaways to add a little magic— online, offline, and everywhere in between. 1. Define Your Core Values (Because Clarity Is Key) Before you slap your name on every inspirational quote Canva can churn out, take a moment. What do you stand for? Is it authenticity? Balance? Empowering other women? Knowing your core values will help you craft a brand that’s genuine no matter where life takes you. Tip: Create a mini-mission statement for yourself. Something like: “I help women balance their busy lives through wellness and community.” Or here’s mine for an example: “I inspire professionals to build impactful brands through creativity, authenticity, and inclusivity, leaving lasting legacies.” Magic. You’re aligned.

2. Build a Consistent Look & Feel (The ‘B’ in Brimm Is for Brand!) From your website to your business card to your coffee cup, your brand should look and feel like YOU. Color palettes, fonts, and even the tone of your emails should reflect your personal style. Are you bubbly? Sophisticated? Edgy? Let it shine. Pro Move: Pick a color scheme you adore and stick with it. Bonus points if it makes you feel like a powerhouse every time you see it.

3. Master the Art of Networking IRL (The ‘R’ in Brimm Is for Relationships!) Your personal brand doesn’t stop at your screen. In-person interactions are where the magic happens. Whether you’re hosting a workshop, attending a networking event, or running into someone at your favorite restaurant, be memorable. Pro Tip: Perfect your elevator pitch. It doesn’t have to be stuffy. Something like: “I help women find balance through wellness and mental fitness!” Keep it short and to the point. If the person you’re talking to is interested, they’ll ask for more. Also, listen more—the conversation should be a twoway street.

4. Show Up Authentically Online (The ‘I’ in Brimm Is for Impact!) Social media is a tool, not a time-suck. Use it to connect, inspire, and show your audience what you’re all about. But here’s the kicker: BE YOU. People can spot a phony faster than you can say “algorithm.” When you approach your online presence with intention, it becomes a powerful tool to leave a lasting impact. Content Ideas: Share your wellness journey—the wins and the missteps. Spotlight other women (or men) you admire. Talk about how you balance your business with self-care (even if it’s messy). Showcase your values!

5. Embrace Vulnerability (The First ‘M’ in Brimm Is for Media & Messaging!) Nobody connects with perfection. Share your real story—the challenges, the growth, and even the times you thought, “Oh snap, I hope no one saw me do that!” Showing your human side will draw people to you faster than a “10 Tips for Wellness” blog post (but we love those too). When you combine authenticity, intention, and creativity into your messaging, you create a community that draws in the people who were meant to find you.

6. Be a Walking Billboard (The Second ‘M’ in Brimm Is for Magic!) What does your personal style say about you? Whether you’re rocking athleisure chic or corporate glam, your wardrobe is part of your brand. Choose outfits that make you feel confident and aligned with your vibe. Fun Idea to Add Some Magic: Create a signature look or incorporate a signature color! Maybe it’s bold earrings, colorful sneakers, or a blazer that screams, “I’m here to conquer the world.”

7. Evolve, Don’t Rebrand Every Year (Growth Is Sexy & FUN!) Your personal brand will grow as you do, and I encourage it! Don’t feel the need to reinvent the wheel every time you change your hair color or career path. Stay true to your values and evolve naturally. Mantra: “Consistency is key. Evolution is progress.” Write it down, tape it to your mirror, and carry on. 25

Let’s chat Brand

Your personal brand is the blend of everything that makes you YOU: your passions, your business, your quirks, and even your favorite memes. When you’re intentional about it, your brand becomes your megaphone, amplifying your message to the world. So go out there, wellness queens. Post that story, rock that event, and shine like the trailblazer you are. Because at Brimm Marketing, we believe branding is ALL about building a life and business you’re proud of. Reach out to us when you do: @BrimmMarketing. We want to see you crush it! Now, what’s sentence?

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Mackenzie Brimm Founder & Lead Creative at Brimm Marketing Mackenzie Brimm is a dynamic marketing professional with over a decade of experience transforming brands and driving impactful results. A proud Fargo native and NDSU graduate, Mackenzie blends strategic expertise with creative flair to help businesses and start-ups stand out in competitive markets. Specializing in brand development, marketing strategy, and communications, Mackenzie excels in crafting memorable campaigns, engaging social media strategies, and seamless sales automation. Her passion for innovation and storytelling shines through in every project, from building unforgettable brand identities to planning community-focused events. With a mission to empower businesses to reach their full potential, Mackenzie brings energy, vision, and a results-driven approach to every challenge.

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Alisia Becker