Enter The Threshold
I help busy, stressed out women get their lives back by listening to the wisdom of their body
Knowing yourself is one of my most important skills you can have if you’re trying to manage ADHD.
What do I mean by “knowing yourself?”
Being able to reflect with nonjudgemental, compassionate honesty on your thoughts, feelings, words, and behaviors even if it makes you uncomfortable.
Why do I think this skill is so important for managing ADHD?
Because we’re often led by excitement / interest and impulsivity, which can prevent us from pausing long enough to question what it is we really want and if we have the knowledge, skill or desire to do what it takes to be successful at (insert current fixation, want, desire, etc.)
We also tend to be highly ambitious and hard-working but have difficulty with translating thoughts into action, causing us to put our energy in the wrong places leaving less bandwidth for accomplishing the things we’ve set out to do.
This often leads to burnout, resentment, shame, self-loathing and hopelessness. I’ve seen it time and again with myself and the clients I work with.
The next time you feel that pull towards taking on something big ask yourself these questions:
1. What is it I believe I’m going to gain from this?
2. Is this truly something I want or am I more focused on what I believe I will gain from it? (happiness, status, etc.)
3. Do I really know what it will take to be successful? And if no, then am I willing to do what it takes to learn?
It’s difficult sometimes to admit we aren’t willing to do what it takes to achieve something, often because we’ve spent our whole lives trying to prove we’re not lazy, scattered, entitled, etc.
But, let me tell you - there is nothing more liberating than being able to say - “no, I don’t actually want to do that!”
Are you familiar with the stories you tell yourself about who you are in the world?
Beginning at around 12 months old, we start to hold images of things in our heads. This is a part of what allows us to safely navigate the world. Unfortunately, it’s also one of the things that contributes to the limiting beliefs that hold us back.
Learning to slow down, to pause, gives us the ability to see the narratives for what they are. But this can’t be done through thought alone. Listening to the cues your body sends you that you’re rushing, going too fast to see the obstacle in your path, is the first step.

One of the best ways to deal with anxiety is to move your body.
There are many reasons for this.
First, simply standing up activated areas if your brain that require balance and concentration. So sometimes just standing can be enough to disrupt a thought spiral.
Second, anxiety is a sign of over excitability. Movement is a great way to discharge that energy.
Lastly, Movement gives you something else to place your focus on and helps you stay grounded in the moment.
So the next time you feel anxious, stand up and take a quick walk focusing on how it feels for your feet to touch the ground.
It’s an easy, discrete and accessible tool for managing anxiety in the moment. 🌈
Do any of these resonate? Comment below which are most true for you! 🌈
One of the most common things I notice with people, both in therapy and my life, is how often they go straight to their head for answers.
You’re probably asking, “Where else would you go for answers than your head?”
And that is why I’m making this post.
When we rely only on our thoughts or cognition we ignore our body, which can create a lot of problems.
Being disconnected from your inner experience, or so connected to it you get overwhelmed, are the two most common things I see with my clients.
Both stem from an over-reliance on the mind.
Getting back in touch with a more balanced connection with the body can seem daunting, but it doesn’t have to be.
Here are a few things you can try to make it easier:
1. Plan pauses during your day to check in with the body. Attaching these pauses to things you already do during the day and then putting a reminder somewhere is the easiest way to follow through.
2. If you’re too connected, practice noticing parts of your body like your hands or feet as a way to ground yourself and balance things out.
3. Any time you make contact with your body - putting on lotion, washing your hands or face, brushing your teeth - say, “thank you” to it.
I know these things may seem weird or silly, but I promise they will make a huge difference in how you relate to yourself if you try them out ❤️
Comment below which one you can see yourself using!
I got a reminder yesterday about the importance of considering my relationship with my future self.
It’s not a new or foreign concept, this idea of thinking about yourself in the future.
But the framing of the question hit me different.
Rather than just thinking about a future version of me, examining it as a relationship gave me pause.
I found myself asking, “How would I rate my relationship with my future self?”
Considering this created a feeling of motivation for things I’ve been working towards that before felt stagnant.
So I pose the same question to you…
If you look at the relationship you have with your future self how would you rate it?
How often do you sacrifice the wellbeing of your future self in favor of comfort?
How often do you make choices based on what you want now, rather than what you’ll need later?
Do you treat your future self the same way you’d treat someone who loved and cared about, or are you abusive and unkind?
Be honest.
You might not like the answer, but sometimes it’s the motivation we need to change.
To all my overthinkers, perfectionists and people pleasers out there...
Did you know you're brain wasn't evolved for thinking or feeling?!
When I learned this I completely turned everything I thought I knew about treating anxiety and stress on its head.
It turns out your brain's real job is to predict what will happen so it can manage your body's response through your nervous system.
Thinking and feeling are just the byproducts of this process!
What does this mean?
With the right approach and tools you can retrain your nervous system to respond differently to stress, making it easier to navigate your hectic, busy schedule.
Can you imagine how much more productive and confident you'd feel if you could stop feeling on edge all the time?! 🌈
All too often I hear someone say, "but I'm not a dancer."
It makes me want to scream - "yes you are!" 😊
What price do we pay living in fear of the judgment of others for how we move and live in our bodies?
On a recent podcast Dr. Erich Jarvis, PhD, head of the Laboratory of Neurogenetics of Language at Rockefeller University (and former student at the Alvin Ailey School of Dance) talked about how movement is likely the precursor for language - not the other way around.
Jarvis stated, "...we had discovered that vocal learning brain pathways in songbirds, as well as in humans...are embedded within circuits that control learning how to move. And that led us to a theory called...The Motor Theory of Vocal Learning Origin."
It isn't "I think therefore I am" it is "I move therefore I am." Descartes was wrong.
And if you think "I can't dance" you're wrong too.
As the dance therapist Sharon Chaiklin wrote, "We dance from the moment our feet touch the earth."
What would it look like if you stopped being afraid and started expressing yourself fully through movement?
Stop shrinking away from taking up the space you exist in with your full being- you move therefore you are!
It's time for the classic game Two Truths and A Lie! Can you spot what's true and what's not? one - I am left handedtwo - I fire hooped at Burning Manthree - I once bagged President Obama's groceries Comment below which you think is the lie (no cheating people who know me!)
One of my "toxic traits" (as the internet is referring to them these days) is that I leave half empty glasses and mugs of liquid all over the house - mainly water - to my partners dismay.
It's part of my ADHD brains struggle to stay focused on the task I'm engaged in. If I walk into a room with a glass it will likely be left there until I'm out of glasses and need to retrieve it.
Some may see it as annoying, but I prefer to imagine I'm like that little girl from the movie Signs (yes, I realize I'm likely dating myself here with this reference)
You know, she leaves half drunk glasses of water everywhere, which at first seems like an annoying quirk, until aliens invade earth and the family discovers to their astonishment that the little girls bad habit had a higher purpose and meaning because the aliens are allergic to water.
Maybe these half empty glasses will save us from alien invaders some day - or maybe I can propagate some succulents - the point is STOP BEING SO HARD ON YOURSELF.
Some days the glass will be half full, some days it will seem half empty - focus on what you can do with the glass in the moment and maybe something will grow from it. 😊
Perfectionism and getting caught up in small details that probably aren't going to matter in the end are things I struggle with - anyone relate? 🙌
Take filming content for my signature course, Move Into ease, for example...
I spent hours researching and putting together a tiny little filming "studio" in my home office.
I repainted, built shelving, set up a backdrop and "professional" lighting. I even got a tiny teleprompter so I could read written scripts off my phone instead of using an outline and winging it...
After HOURS of writing scripts and filming I realized trying to create the content for my course this way would take me MONTHS...and after working on this thing for the last 2 years I am ready for it to launch now - not in 6 more months!
(Big sigh) I'm abandoning my high quality video content in favor for something more manageable, because in the end what matters is that people learn the material and get the support they need.
But at least you all get to enjoy some bloopers! ☝️
So there I was ...
It was 2011 and I was working for Pacific Quest on the Big Island doing the sweetest gig I'll probably ever have in my life.
I was the solo supervisor, which meant I was in charge of preparing students for, and then facilitating and holding space during, their modified "vision quest" experience. (I've shared the few photos I have of the solo site - smartphones hadn't take on yet so excuse the poor quality)
If you're unfamiliar with what a vision quest is I'll do my best to offer a concise explanation, though I encourage you to do some research and learn the rich history for yourself.
Traditionally, a vision quest was a ceremonial rites of passage for a person who was seeking answers or guidance from a higher source. It usually involved solitude, fasting and exposure to nature as a way to invoke a transformative experience in preparation for particular milestones a person would reach in their life.
Marking the passage between "normal" present day and the sacred space of the vision quest is an important part of the experience often created by participants crossing some type of threshold, real or metaphorical, into their quest.
Watching the students at Pacific Quest cross over the unique thresholds they would build to mark the beginning and ending of their quest was something that always stuck with me.
Rites of passage in our modern world are no longer seen for the sacred experience they once were. Milestones like getting your driver's license, graduation, marriage, and the birth of children have become celebrations focused on material wealth rather than spiritual growth.
Despite our cultures abandonment of this once important tradition, there are still ways for us to create the sacred space of the threshold in our lives.
This is why I chose to name my therapy practice Threshold Movement Therapy & Coaching.
My hope for every client is that they are able to connect with the importance of entering into sacred space for transformation, even if it's for just one hour a week.
And that they learn to create the space necessary to sit with the discomfort life brings long after we're done working together - because that is where transformation happens.
Would you like to enter the threshold and see where your transformation takes you?
If you have ADHD and are curious about starting a meditation practice to help manage your symptoms this group is for you!
Over 6 weeks in a supportive and ADHD friendly format we will cover:
- Why meditation is helpful for ADHD
- What meditation practices are best for ADHD
- How to start a practice AND maintain it
If you'd like more information comment below or send me a DM
You can’t think your way out of anxiety, yet that is what I see lots of people trying to do.
I get it. We use words for everything else, why not use them to try to calm down?
Because anxiety is something you feel in your body and then use your mind to label.
✨The body’s language isn’t words, it’s movement✨
If you want to deal with your anxiety you have to move - breathe, stretch, walk, shift in your seat.
Pause and notice what your body is telling you and then try to give it what it’s asking for.
This is what it means to be “attuned” to yourself, and it’s a really important skill many of us don’t have.
Don’t get down on yourself if this is you - start working to build a better relationship with your body.
It’s not hard or complicated, it just takes a little effort and attention.
It takes noticing and listening to your body and a great place to start is with your breath.
The next time you feel anxious, take a few deep breaths and then notice how you feel.
Is there an emotion? A thought? An urge to move?
The more you do this the easier it will be to see patterns and address them.
Like, leave a comment or share to let me know if this was helpful! ❤️💃🏻✨
You DO NOT have to keep feeling….
- burned out
- on edge
- stressed
- exhausted
- chaotic
You can learn to retrain your nervous system to reposed different to stress so you can feel better NOW, not later
The key is learning how to deal with things in the moment in a way that honors your unique experience
Want to learn how?
Drop a comment below! 👇🏼
✨A peak behind the scenes✨
I feel like I deserve an honorary degree in business and marketing after these last 2 years 😂
Creating an online program comes with so many unseen challenges…
Take filming for example - deciding to film high quality content over the typical presentation / voice over is SO much work!
I see now why people settle for the easier option.
But that’s never been my style. As a woman with ADHD I love a challenge! And I also understand the importance of creating engaging lessons for brains that are begging for stimulation.
That’s why I didn’t shy away from the challenge when it came to filming my program.
If I have a hard time staying engaged watching someone talk over a screen recording of a Google Doc why would I expect other ADHD women to be any different?
That’s why I’m going the extra mile to create content for my program that is high quality AND interactive!
Is it taking me longer to create and distribute - yes, but I’d rather do it right the first time than rush a sub par program.
Interested in hearing more? Click the link in my bio to book a strategy session today!
✨On Being Present✨
We all want to be more present in our lives, yet there is so much that keeps that from happening.
For many anxiety and intrusive thoughts are the problem.
They’ve spent so long in go-go-go mode it feels impossible to slow down and just “be.”
How do we end the cycle and teach ourselves to enjoy the moment, exactly as it is?
To “be” with whatever is happening, right now, without trying to run or hide from the discomfort or cling to the joy?
As I’m sure you know, there is no magic pill for this - it takes time and consistently showing up for yourself to learn.
“It’s just so hard,” is the phrase I hear most often in therapy sessions and, while that may seem true, it’s actually a huge part of the problem.
Changing our behavior requires first changing our identify.
By telling yourself over and over again that something is “too hard” you are keeping yourself stuck in the same narrative you’re trying to get out of.
So, start here…stop telling yourself it’s too hard to practice presence. Look for small ways it can be easy and enjoyable in your day - like feeling the tall grass between your fingers on an evening stroll.
Pay attention to how it feels in your body to pause, just for a moment, and enjoy some small part of an experience.
It’s these small shifts that add up to a larger transformation ❤️
I hate marketing. There, I said it.
As someone who is an expert in human behavior it just feels wrong using what I know about psychology to try and manipulate peoples attention so they’ll buy something from me, even if that thing would be super helpful to them
I’ve tried changing my “mindset” around this but it’s been two years of investing a lot of money to learn how to market this course I created and I still feel just as slimy creating a “marketing post.”
Being honest and transparent has always felt best to me. Maybe it’s my ADHD brain that loves to overshare or wanting to stand firm in my ethics as a therapist, but I’m just so resistant to all the marketing tactics I’m told to use
Identify your niche audiences pain points and then offer them a solution they can’t refuse! Create a sense of urgency! Be relatable so people will like and trust you!
It all just makes me want to barf 🤢
Why am I sharing all of this? Because the reality is I did create an amazing course that I think will help a lot of people but I feel stuck in trying to get the word out there about it.
So this is me, no gimmicks or marketing tricks letting you know that if you’re a busy woman with ADHD (diagnosed or suspected) who struggles with anxiety and/or chronic stress I created a course based on my expertise and personal experience to help you learn to manage your symptoms in the moment so you can navigate the world with more confidence and ease.
Real. Raw. Honest (and a little terrified 😂) That’s it. Let’s see if we can challenge he status quo and do things differently!
If you’re interested in learning more drop a comment below or shoot me a DM
If I asked you where you feel comfortable taking up space what would you say?
Who are the people and where are the places you can use your voice, presence, body, ideas, and movement with safely?
All too often we shrink, get quiet, don’t speak up, pull our energy back (or give it away) out of habit
Some where along the line you learned it wasn’t safe for you to take up space, so you stopped
I want you to reclaim your right to be, exactly as you are, unapologetically using your voice, your presence, your body in ways that feel good to you!
Drop a 🙌🏼 in the comments if you’re ready to take the challenge!
Can you feel it?
That urge to get up and move?
Take this as a sign to follow what your body is telling you!
Get up and dance!
The best piece of advice I can give you is to slow down…
Pause and notice what your body is telling you…
It will be your best friend if you let it
Happy Sunday everyone!
Here is a photo of our lab Sunny meeting a baby goat for the first time!
Hope it brings you some joy 😊
I don’t remember where I saw this quote, but I remember how it made me feel…
Hoping it does the same for someone else ✨
💜
“What if you treated yourself like someone you were madly in love with?” -
I saw this quote floating around the internet yesterday and it hit me…what if we treated ourselves that way?
How would it feel every time you looked in the mirror? What would it be like to see yourself and feel an overwhelming sense of love? And what gets in the way of this being the default?
Share your thoughts below!
About last weekend…
Gather the women in your life around you, even if just for one weekend.
There is magic in the uninterrupted connection that happens when women come together in the spirit of play and laughter
“We dance from the moment our feet touch the ground.” - Sharon Chaiklin
Prior to the late Middle Ages, dance was central to human existence. But as our societies evolved, some cultures began to separate dance into two categories; folk dance and dance performed by professionals for entertainment purposes.
Dance lost it’s spiritual connection.
When a plague swept across Europe in the late Middle Ages a strange phenomenon called St. Vitus took hold of large groups of people. A mass hysteria event, people would break into dance, not being able to stop, resulting in the Catholic Church eventually banning dancing all together.
Then Descartes comes on the scene declaring the mind to be superior to the body and dance as a central part of Anglosaxon culture faded into obscurity.
Is it any wonder that so many express embarrassment at the thought of dancing now? And should it come as any surprise that, cut off from our bodies and expressing ourselves fully, we are more anxious and depressed than ever?
This is why I am on a mission to teach people the power of expressive movement. Because you became a dancer the moment kicked in your mothers womb, and it’s time you reclaimed your birth right.
Drop a heart below if you’re with me!
Oh hey there!
We reached 1k 😝 holy moly I can hardly believe it.
Since there are many new faces here, I thought I’d share a few of my favorite photos from the spring and summer and some interesting facts about me!
1. I am left handed
2. My very first experience with dance therapy was assisting a special needs class taught by a physical therapist at my local studio (talk about foreshadowing)
3. I was born and raised in Montana and reside here now, but have also lived in Hawaii and Boston!
I am so thrilled that so many of you have decided to follow me here. My hope is to help educate people on the power of being connected to, and expressing themselves through, their body!
Drop any questions you may have for me about my life or profession in the comments ❤️🎉💃🏻
Chronic stress is incredibly toxic.
It makes it harder to change behavior, easier to sense and process emotion with far less accuracy, kills our ability to plan and make good decisions, and makes us less empathic and pro social - mainly to those we view as outside our social circle.
Any of this sound familiar?
Part of the mental health epidemic we’re experiencing today is the product of unaddressed chronic stress.
So, if you’re feeling hopeless as to what you can do to make a change start with yourself. Get educated on what is causing your stress and what you can do about it - it will make a HUGE difference I promise you.
Drop a ❤️ if you’re interested in learning easy, in the moment stress management techniques!
We need play, connection and movement now more than ever.
Where can you find these in your day today?
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