Fluid Strong Pilates & Stress Management Wellness

10/10/2025

Today is World Mental Health Day.💚

What are you doing, consistently, for your mental health?

Here are some great tips to try moving forward 💜

24/09/2025

September 24

Intelligent Change

24/09/2025

Daily affirmation 💜

24/09/2025

September 23

Intelligent Change

23/09/2025

September 22

Intelligent Change

20/09/2025

Truth 💜

I am giving you an Oscar ❤️

19/09/2025

Yes 💜

“No one can make you feel inferior without your consent.”- Eleanor Roosevelt

Unconditional self-worth is the sense that you deserve to be alive, to accept/love yourself, and to take up space. People can't make you feel unworthy if you know at a soul level, that their approval/disapproval has nothing to do with your core.

You’ll witness the ego stuff becoming less important. You will be able to cut through the conditioning and see yourself as your true Self. You be able to let go of what you no longer need, and maintain the boundaries that serve you.

If someone tries to make you feel badly about yourself, there’s no time for that. Remember all the amazing traits you possess. YOU are the most significant factor in how you feel about yourself and your life. Always treat yourself with kindness!

Say YES if you agree!

19/09/2025

Thanks Dr Jen 💜

We don’t talk about how ADHD makes boundaries EXTRA hard!

The neuropsych:

🧠Response inhibition: Saying “no” requires pausing before reacting. ADHD brains often leap into a “yes” to avoid conflict or because impulse control is harder.

🧠Emotion regulation: Boundaries can stir guilt, shame, or fear of rejection. With ADHD, emotional intensity is often higher, making those feelings harder to manage.

🧠Working memory & self-monitoring: It’s harder to hold in mind past experiences of burnout or notice early signs of overwhelm, so people realize too late that they’ve overcommitted.

🧠Rejection sensitivity (RSD): Fear of disappointing or losing someone can override the intention to set a boundary.

➡️So YES, boundaries are harder with ADHD, not because ADHDers “lack willpower,” but because the neuropsych systems that govern self-regulation, emotional processing, and inhibition are working under different conditions.

❤️But here’s the truth: every time we say yes just to avoid conflict, we abandon ourselves. And self-abandonment is the fast track to burnout.

❤️Boundaries aren’t punishment, they’re clarity.

❤️For ADHDers, boundaries are also a nervous-system reset: protecting our energy, reducing stress, and making connection more authentic.

👉TLDR: ADHD is MORE than just “I can’t focus” and impacts our relationships and energy levels. Setting a boundary can be harder for us. This isn’t weakness. It’s neuropsychology.

If this resonated with you, consider following or recommending that someone does!

I adore this community. Love you. SurThriving with you. XO, Dr. Jen

19/09/2025

September 18

Intelligent Change

17/09/2025

September 17

Intelligent Change

17/09/2025

Amazing for our brains

Even a single session of HIIT or SIT can deliver short-term boosts in attention, memory, and mental clarity—perfect for days when you need to be on your game. This same study also found that people who had bigger increases in blood lactate tended to show more improvement in attention. Over weeks and months, these benefits build, supporting long-term brain health and resilience.

A big reason? HIIT increases BDNF (brain-derived neurotrophic factor)—a key chemical that supports neuroplasticity, learning, brain health, and mood. Higher BDNF levels are linked to better mental health and may help protect against conditions like depression, schizophrenia, and bipolar disorder.

For those interested in diving into the research around exercise, cognition, and brain health, I highly recommend reading this article (https://bit.ly/4mPTkmp). It highlights how some early research suggests that exercise might help reduce brain changes linked to Alzheimer’s and improve conditions like small vessel disease, a common cause of dementia.

So far, studies have mostly looked at how exercise affects gray matter in the brain (like the hippocampus, which is tied to memory). But new research shows exercise may also improve white matter (which helps with brain communication), brain blood flow, and overall brain connectivity. We still don’t fully understand how these changes relate to actual improvements in thinking and memory, but it’s exciting to know that there are more high-quality studies on the way that’ll help answer some of these questions.

Study links:
https://bit.ly/4mYO2Vu
https://go.nature.com/4ppHeCj
https://bit.ly/4p3Kbbr

​Read more >>> https://bit.ly/45MVhde

17/09/2025

September 16

Intelligent Change