Wellness Connection

19/06/2025

Feeling foggy, forgetful, or unfocused? 🧠

Join my free July Brain Health Challenge—based on the Bredesen protocol for cognitive vitality. We’ll each pick 1–2 habits to support memory, focus, and creativity—like better sleep, stress reduction, blood sugar balance, or daily movement.

Here are some key habits from the protocol:

🧠 A short walk right after meals to lower blood sugar and stabilize energy.
🧠 Avoiding food 3 hours before bed to help your brain detox overnight.
🧠 Morning light exposure to improve hormone regulation and cognition.
🧠 Cutting sugary treats for 6 weeks to rewire your brain for sharper, faster thinking and increased creativity.
🧠 Sweaty workouts for at least 30 minutes, 5x/week, to increase BDNF—aka fertilizer for your brain cells.

Comment “I’m in” or send me a message and I’ll get you the details!

02/03/2025

Lately, exercise has felt like drudgery—something I "should" do rather than something I want to do.

It used to be invigorating, but somewhere along the way, I lost that spark.

So, I’ve been working with my coach to figure out what movement actually feels good to me now—not just what meets my physical needs, but what makes me want to keep going.

Today, I found that sweet spot.

A friend took me to a regional park I’d never explored before, and we hiked through some incredible terrain, including a slot canyon I didn’t even know existed in our area.

The trail was just the right mix of challenge and capability—enough to keep me engaged without feeling like a slog.

We scrambled over icy patches (a little nerve-wracking but rewarding), made it into the canyon where a frozen stream had sculpted intricate ice formations, and saw swans and ducks that were soaking up sun in the thawed part of the lake.

By the end, I felt that pleasant kind of exhaustion—the kind that tells you you’ve done something meaningful, something that fed you.

And it got me thinking: this balance of challenge and joy is just as important in creative work.

If the work is too easy, we disengage. If it’s too hard, we freeze up. The magic happens in that middle space—where effort meets curiosity, where we’re stretched but not broken. That’s where flow happens.

If you’re feeling stuck in your creative work, maybe the question isn’t, "Why can’t I make myself do this?" but rather, "Where’s my sweet spot? What kind of challenge actually energizes me?"

I’m asking myself the same thing in multiple areas of life right now, and I’d love to hear: Where have you found that balance between challenge and joy lately?

22/02/2025

Ever heard of "joy buffers"?

They're those passions we cultivate outside our daily responsibilities that bring light and energy to our lives.

For me, hosting podcasts and participating in writing groups has been grounding and energizing. There's something magical about connecting with fellow storytellers and creators who light up about the same things you do.

They're not just hobbies – they're communities where I can be fully present, where success isn't measured in metrics but in meaningful connections and moments of shared enthusiasm.

These joy buffers have become an anchor in choppy waters.

When my dad unexpectedly passed away, my podcast recording time with Rachel Lauer was a bright spot that I could look forward to, a brief reprieve from the tough things our family was navigating.

What about you --- what activities serve as joy buffers in your life?

Photo of me with my Minnesota Minds co-host and writing buddy Rachel Lauer at an episode planning session.

16/02/2025

Struggling with clutter that's affecting your well-being? Missi McKown knows the feeling—and how to fix it. After tackling her own organization challenges, she turned her passion into Clear Spaces Organizing, helping Twin Cities residents reclaim their spaces.

Missi believes the secret to getting (and staying) organized is finding what works for you—and she’s got expert tips to share in this episode.

Clear Spaces Organizing

Podcast Episode · Wellness Wins · 02/16/2025 · 52m

23/01/2025

If you struggle to stay consistent because routine feels stifling, you're not alone. I feel your pain. I need this perfect alchemy of variety within the framework of stability. The good news is, we can stay consistent and reach our goals without feeling trapped by monotony. In fact, variety can be a superpower. I learned this lesson from my dad's crop rotation map from 1995. 🌱

Like the soil, our minds and creativity need variety to stay productive. Here are 9 ways to create consistency and make progress, even if you’re someone who gets bored easily.

10/01/2025

How is your new year going so far? Ours is off to a fun start with our furnace going out. 🥶 🙄 Luckily it seems like an easy fix so hopefully we will not have to rely on space heaters too long.

Over the holidays, I got out of my usual sleep routine and have been staying up waaaaay too late scrolling the news and reading. Anybody else run into this? I'm gradually trying to go to bed a little earlier each night.

What shifts are you working on to feel your best?

01/01/2025

Time can get away from me. That project I wanted to complete this year slides into the next. Sometimes that’s a necessity: deaths in the family, job changes, and illnesses all take precedence over previous intentions. But I still feel that internal clock ticking, those creative projects looming, tapping me on the shoulder and saying, “what about me?”

Do you feel that too?

Time management for creatives isn’t necessarily about squeezing more productivity out of every hour — although it can be at times. It's also about creating space for our imaginations to breathe, for ideas to germinate, and for our creative spirits to flourish.

By blending insights from Ashley Whillans’ Time Smart and Dr. Kristin Neff’s Self-Compassion: The Proven Power of Being Kind to Yourself, I've discovered a gentler way to approach our relationship with time.

Time management for creatives isn’t necessarily about squeezing more productivity out of every hour — although it can be at times. It's also about creating space for our imaginations to breathe, for ideas to germinate, and for our creative spirits to flourish.  By blending insights from As

28/12/2024

Fresh starts

I recently had coffee with a longtime friend I worked with at a newspaper in Minnesota. We worked together as copy editors and page designers for about 10 years. It was intense work, the kind that tends to forge deep bonds. During that time, my friend brought a deep passion for her job as well as lots of moments of levity with her humor. It’s always so fun to catch up with her and hear about her new job at an animal humane society while also reminiscing on the many stories from our journalism days.

We’ve both since moved on to different careers we find fulfilling and enjoyable. As we reflected back together over coffee, we realized nearly everyone we used to work with has since gone on to new opportunities — and it seems like they are all thriving.

But there was a time when many of us — myself included — couldn’t picture ourselves doing something different. When you’ve done the same job for a decade (or even for multiple decades, in the cases of many of my then-colleagues), it can be scary to take that step into new territory, doing new things with new people.

In my case, I went back to college for a different degree, this time in health care. I worked in the physical therapy world for another decade. Then I felt the urge to change things up again and become a holistic wellness coach. Each leap was exciting and a little nerve-wracking and not without moments of self-doubt. But in each case, I’ve met the most amazing people and have had the opportunity to do satisfying work.

As we enter a new year, it’s a natural time to reflect back on the paths our lives have covered and think about the future.

What fresh starts are you looking forward to in 2025?

16/12/2024

Whew, I needed that one! Such a beautiful Winter Solstice guided meditation from Minnesota's own Kelly Smith.

Podcast Episode · Mindful In Minutes Meditation · 12/15/2024 · 16m

02/12/2024

I'm reading Freddi Brown's book Triumph Through Words this week as part of my creativity and wellness 5-day challenge. P.S. you can still join if you're interested. Just let me know and I'll share details.

Here is an example of one of the lovely affirmations in the book, in case you need a little inspiration today. ✨💕

02/12/2024

🌿 What is a Holistic Health and Wellness Coach? 🌿

A holistic health and wellness coach is your partner in creating a balanced, sustainable approach to well-being. We look beyond quick fixes, diving into how your physical, mental, and emotional health work together to support your goals and daily life.

Coaching is especially impactful for professionals, caregivers, and creatives like writers, who often face unique challenges:

🔵 Burnout and overwhelm
🔵 Disconnect from sense of purpose, drive and flow
🔵 Struggling to juggle it all without losing yourself in the process
🔵 Energy slumps: Feeling stuck, uninspired, or just too drained to move forward
🔵 Lack of focus or direction: Trying to do the work you love but battling constant distractions or stress

Together, we explore customized strategies to help you regain clarity, build resilience, and create a life that fuels your creativity and purpose. We craft a well-being plan that empowers you to thrive—not just survive.

Coaching isn't about being perfect; it’s about discovering what works for you.

Curious about how this could fit into your life? Let’s connect! 💬