Phases of Fit

This might rustle some feathers…

(but my passion has been ignited and this is the message I’m being called to scream from the mountaintops & it’s time I put this out into the universe)

We are powerful beyond measure, yet so many of us are afraid to feel. We push down our emotions, our inner wisdom, our teachers, and our truth, caught up in the hustle of daily life. But ask yourself—what’s more important? Why do we so often prioritize stress and anxiety over our own health and peace? We chase happiness, yet neglect to truly listen to what our body and mind need to thrive.

We let assumptions and expectations dictate our lives, bypassing intention and compassion. So many people feel like they’re on a never-ending treadmill, slaves to the grind. But how has this become our accepted reality? We unconsciously make room for stress, anxiety, and habits that don’t serve us—simply because it feels easier, or familiar. But we have the power to break these cycles.

We have the power to rise above, to rewrite the script, and challenge the generational beliefs we’ve inherited. Yes, life is tough, but it becomes tougher when we deny ourselves the peace and presence we deserve. These are the qualities worth striving for—not blind achievement or validation.

The paradox of modern life is that we often run ourselves into the ground seeking happiness, achievement, or validation, all the while ignoring the most fundamental aspects of our well-being.

This is a truth that so many overlook or are unwilling to face—that the pursuit of external accomplishments and the avoidance of our feelings leaves us disconnected and ultimately unfulfilled. It’s like we’re chasing a mirage, thinking that if we just achieve one more thing, push a little harder, we’ll finally feel peace, but the reality is that peace was never something to be earned through achievement. It's something we create within ourselves by listening, by prioritizing presence, and by honoring our needs.

The real power is choice—an intentional decision to disrupt the pattern, to listen to those neglected parts of ourselves, and to choose presence, peace, and authenticity over blind hustle.

You can work hard and still honor your boundaries. You can succeed and protect your health. Again, it’s about the choices we make, day in and day out. It’s about listening to the parts of yourself that have been silenced for too long, so you can truly live and thrive, instead of merely surviving.

These deeply ingrained societal and cultural norms push us to equate worth with productivity, stress with success, and busyness with value. It's a cycle we’ve been conditioned to repeat, often without questioning it.

You *need* you. Prioritizing your mental health is not just important—it’s essential. To deny this is to deny your own truth. Once you begin to embrace the fact that life isn’t meant to be lived in the trenches, opportunities for peace and growth will unfold.

Your worth is not measured by how busy you are, or by the money in your bank account. Your worth is in the memories you create, the presence you bring, and the impact you have on those around you. Live in your truth, in your authenticity, and never stop seeking the deeper connection to safety, joy, and purpose. You deserve it.

Remember, Peace, health, and mental clarity are not luxuries but necessities.

No booze since July 7th…
Haven’t smoked w**d since July 7th…
This is week 2 of no caffeine of any kind…

Why?

Because my body and mind were sending signals it was time.

I have no idea how long this will last, I don’t have a goal when it comes to length of time, but it has been so nice not battling the cravings and urges that vices bring to the table.

When I feel like I NEED something, it’s time for my relationship with thing X to take a seat for a while.

Want vs. need are two totally different things in my opinion.

Turning 38 this month and as I get closer and closer to 40, I WANT to feel like a flippin boss in every sense of the word.

❤️❤️❤️

We are thinking about running a Fall Fitness Challenge next month
✨workouts, nutrition, meal plans, community, accountability & prizes!✨
WOULD YOU BE INTERESTED?
If so comment “me” below.

❗️My beautiful humans❗️
Phases of Fit is thinking about running a Fall into Fitness Challenge next month✨workouts, nutrition, meal plans, community, accountability & prizes!✨
WOULD YOU BE INTERESTED?
If so comment “me” below

STRESS IS A SILENT KILLER
Let me break it down for you…

🫣Effects of Stress and Anxiety on the Body🫣

1. Cardiovascular System: Chronic stress and anxiety can lead to hypertension (high blood pressure), increased heart rate, and higher risk of heart attacks or strokes.

2. Respiratory System: Anxiety can cause rapid breathing or hyperventilation, which can lead to panic attacks and a feeling of suffocation.

3. Digestive System: Stress can cause digestive issues like stomach aches, nausea, acid reflux, and irritable bowel syndrome (IBS).

4. Immune System: Chronic stress weakens the immune system, making the body more susceptible to infections and illnesses.

5. Musculoskeletal System: Stress often causes muscle tension, leading to headaches, back pain, and general body aches.

6. Endocrine System: Stress triggers the release of stress hormones like cortisol, which, when elevated over long periods, can lead to weight gain, sleep disturbances, and other metabolic issues.

🧠Effects on the Brain🧠

1. Hippocampus: Chronic stress can reduce the size of the hippocampus, affecting memory and learning.

2. Amygdala: Stress can increase the size of the amygdala, which can heighten fear and anxiety responses.

3. Prefrontal Cortex: Chronic stress can impair the prefrontal cortex, which affects decision-making, concentration, and impulse control.

4. Neurotransmitter Imbalance: Stress and anxiety can disrupt the balance of neurotransmitters like serotonin and dopamine, leading to mood disorders such as depression and anxiety.

🌟How Neurofeedback Can Help🌟

Neurofeedback is a type of biofeedback that uses real-time monitoring of brain activity to teach self-regulation of brain function. Here’s how it can help with stress and anxiety:

1. Regulation of Brain Waves: Neurofeedback helps individuals learn to produce brain wave patterns associated with a relaxed state, such as increased alpha waves and decreased high-beta waves.

2. Improving Neuroplasticity: By training the brain to function more efficiently, neurofeedback can promote neuroplasticity, helping the brain to form new, healthier neural connections.

3. Reduction of Sympathetic Nervous System Activity: Neurofeedback can help reduce the activity of the sympathetic nervous system (responsible for the 'fight or flight' response) and increase parasympathetic activity, promoting relaxation and stress resilience.

4. Enhancing Self-Regulation: Individuals learn to control their brain activity, which can lead to improved emotional regulation, reduced anxiety, and better stress management.

5. Long-term Benefits: Consistent neurofeedback training can lead to long-lasting changes in brain function, reducing the need for medication and enhancing overall mental health.

LET’S TALK ANXIETY…

Anxiety can be a pervasive and debilitating condition that impacts various aspects of life, from daily activities to overall mental and physical well-being. When anxiety takes over, it can manifest in several ways:

✨Physical Symptoms: Increased heart rate, muscle tension, headaches, and gastrointestinal issues.

✨Cognitive Effects: Difficulty concentrating, racing thoughts, and excessive worry.

✨Emotional Impact: Feelings of fear, dread, and being overwhelmed.

✨Behavioral Changes: Avoidance of anxiety-triggering situations, social withdrawal, and changes in sleep and eating patterns.

✨Neurofeedback is a non-invasive therapeutic approach that can help manage and reduce anxiety symptoms.

🧠Here's how it works and how it can help🧠

Understanding Neurofeedback…
Neurofeedback, also known as EEG biofeedback, involves monitoring brain activity and providing real-time feedback to the individual. The goal is to train the brain to achieve a more balanced and optimal state.

🧠How Neurofeedback Helps with Anxiety🧠

1. Identifying Dysregulated Brain Patterns: Neurofeedback helps identify patterns of brain activity associated with anxiety. This could include excessive beta waves (associated with alertness and anxiety) or reduced alpha waves (associated with relaxation).

2. Training the Brain: During sessions the brain learns to maintain regulated states more consistently which promotes confidence and improved cognitive function.

3. Reducing Anxiety Symptoms: By promoting more balanced brainwave patterns, neurofeedback can help reduce the intensity and frequency of anxiety symptoms. This can lead to improvements in mood, cognitive function, and overall quality of life.

4. Long-Term Benefits: Neurofeedback aims to create lasting changes in brain function. Many individuals experience sustained benefits, including better stress management and resilience, even after completing their sessions.

5. Complementary to Other Therapies: Neurofeedback can be used alongside other treatments such as cognitive-behavioral therapy (CBT), medication, and lifestyle changes. It provides an additional tool for managing anxiety and enhancing overall mental health.

For individuals seeking a non-invasive and personalized approach to managing anxiety, neurofeedback offers a promising option.

💊Do you have a child that struggles with ADD/ADHD? Are you stuck between a rock and hard place because you don’t want to continue to increase medication?💊

IF SO, READ THIS TESTIMONIAL…

I cannot express enough gratitude for Vanessa Kurtz and her neurofeedback therapy, which has made a tremendous difference in my 12-year-old son Hunter's life. Since transitioning to public school in 4th grade, Hunter has struggled significantly, especially this past school year. He was in and out of detention, in-school suspension, and even had out-of-school suspensions. Despite being brilliant and athletic, socially he faced many challenges.

During a spring parent-teacher conference, the school counselor suggested having him tested. The psychologist revealed that Hunter has an IQ of 122 but struggles with short-term memory—a typical ADD profile. This diagnosis was a starting point for us. As someone who doesn't rush into medication without thorough research, I tried various natural remedies like omega-3 supplements and different types of tea. Then, I saw Vanessa’s post about neurofeedback.

My Type A Enneagram 5 personality kicked into high gear, and I delved into extensive research. I discovered that Vanessa, a wellness coach I had been following, was trained and certified in neurofeedback. When I met her, I felt an instant connection, as if my soul recognized her as the friend we needed at this crucial moment.

After just three neurofeedback sessions, I saw a remarkable sense of calm in Hunter. He developed an ability to self-regulate that I had never seen before. For me, the experience was transformative as well. Parenting from a regulated emotional space has brought clarity and a new level of joy and contentment.

We will definitely continue with the neurofeedback sessions. Hunter has noticed significant changes in himself. He thinks more clearly, stays on task, makes decisions more quickly, and his emotional outbursts have greatly diminished. He used to lash out in frustration, but now he problem-solves and analyzes his behavior. For instance, he recognized and articulated how eating licorice affected his behavior the next day.

Recently, while watching *Finding Joe* about the hero’s journey, Hunter looked at me and said, “That’s me, Mom. I’m returning.” These words encapsulate the incredible progress he has made, thanks to Vanessa’s neurofeedback therapy. We are immensely thankful and grateful for this life-changing experience.

What do you struggle with most during the summer?
1. Getting in exercise🏋️‍♂️
2. Eating for your goals🍎
3. Both 🤷‍♀️

✨35% OFF SALE ENDS FRIDAY for Neurogen Brain Balancing sessions ✨

Curious about trying it? Have a loved one who could benefit? Now is the time to book your sessions!

$53 off single sessions
$140 off 3 pack
$227.50 off 5 pack
$437.50 off 10 pack

Benefits of Neurofeedback

1️⃣Improved Cognitive Function: By optimizing brain wave patterns, neurofeedback can enhance cognitive functions such as attention, memory, and executive functioning.

2️⃣Reduced Symptoms of Disorders: Neurofeedback has shown efficacy in reducing symptoms of ADHD, anxiety, depression, epilepsy, and PTSD. It can lead to better emotional regulation, reduced hyperactivity, and improved mood.

3️⃣Non-Invasive and Drug-Free: Neurofeedback is a non-invasive method that does not require medication, making it an attractive option for individuals seeking alternative treatments.

4️⃣Enhanced Mental Performance: Beyond treating disorders, neurofeedback is used by individuals looking to optimize their mental performance, such as athletes, musicians, and executives.

5️⃣Long-Term Benefits: The skills learned through neurofeedback can lead to long-term improvements in brain function, as the brain learns to maintain healthier patterns independently.

❗️Here are the primary areas where neurofeedback has shown potential benefits❗️

✨Attention-Deficit/Hyperactivity Disorder (ADHD)**
- Improves attention and focus
- Reduces hyperactivity and impulsivity

✨Anxiety Disorders
- Reduces symptoms of generalized anxiety disorder (GAD)
- Helps manage panic attacks
- Alleviates social anxiety

✨Depression
- Improves mood regulation
- Reduces symptoms of major depressive disorder (MDD)

✨Post-Traumatic Stress Disorder (PTSD)
- Reduces symptoms of PTSD
- Improves emotional regulation

✨Epilepsy
- Reduces the frequency and severity of seizures

✨Autism Spectrum Disorder (ASD)
- Improves social interactions and communication
- Reduces repetitive behaviors

✨Traumatic Brain Injury (TBI)
- Enhances cognitive function and memory
- Improves emotional regulation

✨Obsessive-Compulsive Disorder (OCD)
- Reduces obsessive thoughts and compulsive behaviors

✨Insomnia and Sleep Disorders
- Improves sleep quality and duration

✨Chronic Pain
- Reduces the perception of pain
- Improves pain management

✨Substance Abuse and Addiction
- Reduces cravings and relapse rates
- Supports recovery and rehabilitation

✨Migraine and Tension Headaches
- Reduces frequency and severity of headaches

✨Learning Disabilities
- Improves reading, writing, and math skills
- Enhances overall academic performance

✨Mood Disorders
- Helps manage bipolar disorder symptoms
- Improves emotional stability

✨Stress Management
- Reduces overall stress levels
- Enhances coping mechanisms

✨Cognitive Enhancement
- Improves memory and executive functions
- Enhances overall cognitive performance

✨Peak Performance
- Used by athletes, musicians, and executives to optimize mental performance
- Enhances focus, creativity, and stress resilience

✨Developmental Disorders
- Helps with conditions like developmental delay and sensory processing disorder

✨Behavioral Disorders
- Reduces symptoms of conduct disorder and oppositional defiant disorder (ODD)

✨Emotional Regulation
- Improves ability to manage and regulate emotions
- Enhances overall emotional well-being

❤️Interested in learning more or booking an appointment?? Reach out!!

👇🏼Or use link 👇🏼

https://limitlessholistics.intakeq.com/booking

LIVE Neurogen Brain Balancing session TOMORROW on my FB page at 1:00 pm with Candace Casey

🧠✨Come join us✨🧠

✨It is my passion to help others live an optimized life✨
Neurogen Brain Balancing addresses anxiety, depression, insomnia, chronic pain, PTSD, TBI, OCD, addiction, fibromyalgia, ADHD, migraines, anger, autism, concussions, tinnitus & more

✨HUGE ANNOUNCEMENT✨
I will be taking Neurofeedback clients starting May 6th!
Interested?? Please comment below so I can get in contact with you!
*See comments for additional info*

✨❗️THE BIG ANNOUNCEMENT IS HERE!❗️✨
Bradley Orsted and I are joining forces to bring Wilderness Wellness Workshops to Montana!

❓What is Through the Wilderness all about❓

Welcome to Through the Wilderness, where nature meets holistic wellness in an immersive workshop designed to rejuvenate your mind, body, and soul.

Unveil the potential for personal growth, self-reflection, and emotional healing amidst the breathtaking landscapes of the American Wild.

✨Our Mission✨
Through the Wilderness is not just a workshop; it's an odyssey toward mental and physical well-being. Rooted in the wonders of nature and time-honored restorative modalities, the workshop is enriched by Brad Orsted's extraordinary journey in "Through the Wilderness: My Journey of Redemption and Healing in the American Wild."

✨Benefits of the Workshop✨
Connection with Nature: Immerse yourself in natural surroundings, fostering a profound connection with the environment and a deeper understanding of your place in the world.

✨Physical Health: Engage in outdoor activities like hiking, promoting improved physical health through exercise and exposure to fresh air.

✨Emotional Healing: Create a safe and supportive space to explore and process emotions, leading to emotional healing and resilience.

✨Personal Growth: Face challenges in the wilderness, promoting personal growth, resilience, and the development of coping skills.

✨Team Building: Enhance teamwork and communication skills through group activities in a wilderness setting, fostering a sense of community.

✨Digital Detox: Disconnect from modern technology, allowing focus on self-reflection and therapeutic activities without external interruptions.

✨Cultural Competence: Exposure to different environments and challenges promotes cultural competence and a greater appreciation for diversity.

✨Increased Self-Esteem: Overcome challenges, boosting self-esteem and confidence as you navigate and succeed in unfamiliar situations.

✨Long-lasting Impact: Transformative experiences have a lasting impact, influencing perspectives and behaviors even after the program ends.

❓Who Can Attend❓
Open to anyone seeking relief from trauma, PTSD, depression, anxiety, stress, apathy, and those in need of aftercare, wilderness reset and/or digital detox.

I am beyond grateful for this opportunity!!!

✨A little nudge and reminder regarding the importance of communicating with our loved ones✨

In the midst of navigating our days, it's challenging to avoid picking up on others' feelings, tones, and emotions, especially in today's complex climate.

The struggle lies in sidestepping the tendency to internalize their issues, anger, discomfort, or undesirable behaviors, often assuming unwarranted blame.

Engaging in this guessing game only perpetuates the cycle, adding to the confusion and serving as a distracting force.

It's crucial to remind ourselves that communication is the key to dispelling the myths we construct in our minds. We're all on unique journeys, decoding and processing the world's chaos at different speeds.

If you sense withdrawal, escapism, or loneliness in others, don't hesitate to ask and reach out. Your initiative may be the beacon they need to acknowledge changes. By doing so, you also spare yourself unnecessary doubt and guilt. Self-questioning is seldom a pleasant experience, and burying your feelings only sets the stage for future turmoil.

Cyclical emotions are draining and often lead to unproductive spinning of wheels. The antidote lies in open communication. While it demands courage, it is essential for mutual growth. Instead of allowing silence to drive you apart, work together to navigate life's intricacies.

"Diets don't work for me".

Have you ever gone on a diet and lost some weight, just to gain the weight back again?
This likely leaves you with feelings like "dieting doesn't work for me" or " I am never going to lose the weight for good".

I am here to tell you, that you are not alone.

I promise you CAN lose the weight AND keep it off.

Here's how.

You need to find a way to eat that is SUSTAINABLE and that fits into your lifestyle.

The reason you have failed in the past is that what you were doing either did not fit with your lifestyle and/or it was not something you could do forever.
So that either leads you to break from the diet or when the diet is finished to go back to old habits.
Both outcomes lead you to the inevitable - weight regain.

Every "diet" technically works, but the results don't last if you don't enjoy them and/or they are not conducive to your life.

Here's a quick list of different ways of approaching nutrition that could work for you:

1. Counting macros - learn what's in the foods you love so YOU can pick what you eat.
2. Fasting - don't worry about eating breakfast and only eating during certain times of the day.
3. Paleo - enjoy only whole foods
4. Keto - enjoy a diet full of high-fat foods
5. Build a plate - protein, carb, veg of your choice

Before embarking on any diet you need to ask yourself these 2 questions:
- Can I eat like this for a long time?
- Will I enjoy the foods involved?

Which "diet" types have you tried?

✨Take a moment to acknowledge your journey✨

The girl on the left was me in 2014, battling bulimia, low self-esteem, drawn to toxic relationships and codependency.

I was lost in my wounded masculine, relying on cardio and unhealthy habits to desperately lose weight, convinced being thin would provide the happiness I was seeking. This mindset eventually led to drug addiction and associating with a detrimental crowd.

My love affair with lifting started in November 2017. Since then, I’ve swapped intense cardio for meditative walks, and witnessed transformative changes in my confidence.

Becoming a mom in 2021 shifted my focus from chasing abs and shredded muscles to a functionally fit mindset, prioritizing my body and soul's needs before all else.

Overcoming an eating disorder and drug addiction cultivated a positive relationship with food, nutrition, body, and spirit.

Now, my passion is guiding others on a self-love journey.

Having emerged from darkness, I'm here to help others find their light!