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The Renewal Lab, Otsego, MN (2026)

03/17/2026

40 days. 68 state parks. 1 heart seeking renewal.
I’ve been feeling a pull lately a call to step out of the “script” of my daily routine and into the wilderness. Life is full, and I am so grateful for it: coaching nursing students, finishing my degree, developing continuing education courses and being a mom. But in the busyness, I realized I needed a different kind of classroom.
I’m officially joining the Minnesota State Parks Hiking Club. For the next 40 days, I am committing to a scavenger hunt for the soul. I’ll be traveling all over our beautiful state, finding the trail passwords in 68 different parks, and more importantly finding the soul passwords that only come when you quiet the noise.
Why 40 days? In history, in faith, and in nature, 40 is a number of transformation. Much like Jesus went into the wilderness for 40 days, I’m leaning into this Lenten season as a fast from certainty and a movement toward “trust.” I want to align my spirit and listen to what God is speaking in the stillness.

My office for the next 40 days is the trail. Rain or shine, I’m taking my life to the woods. I’ll be coaching my nursing students via Zoom from the forest, attending class and practicing music therapy in the fresh air, and documenting the healing that happens when we move. Life doesn’t stand still, and neither should I.
I would love for you to follow along for the ride! I’ll be sharing the spiritual guides and takeaways I find at every stop over at
I need your help, though! Since I’m just starting this quest, please share your best hiking tips, favorite apps, or helpful gear info below. I’ll take all the trail wisdom I can get!
The fog is lifting, the boots are laced, and I am ready to see what transpires. Let’s do this!
Move. Heal. Transform.

MinnesotaStateParks NatureHeals SpiritualRenewal StillBecoming FaithAndNature

03/16/2026

We started this series talking about the brain’s primal fear of the unknown. We watched the courage it takes to stand in the spotlight, and today, I’m looking at the courage it takes to just step out into the world.
Yesterday was my daughter’s first concert. Watching her take in the lights, the music, and the energy, I was reminded of the Why behind everything we teach at The Renewal Lab.
Why do we embrace the sensitive heart? Why do we walk through seasons where the path is hidden in fog?
Because of a concept called Antifragility. Human character and the nervous system actually require a level of stress and uncertainty to grow.
Just like my son activating his Vagus Nerve to stay calm on stage as Michael Banks, my daughter is learning to find her Internal Sanctuary in the middle of a crowded arena. She is learning that she is enough, regardless of the noise around her.
The Deeper Gift of these seasons is Post-Traumatic Growth. It’s the moment the brain stops seeking external Certainty and starts discovering internal Authority.
The struggle isn’t a sign that you’re doing it wrong. It’s a sign of Neural Expansion. We aren’t just teaching our kids to act brave; we are showing them how to be brave by standing in the fog and keeping their eyes on the light.
The magic isn’t just when the lights go up. The magic is the person you became in the dark.
Still walking.
Still trusting.
Still becoming.
✨
FinalDay MentalHealthEducation GenerationalHealing TheDeeperGift

03/15/2026

When my son stands on that stage, he is Michael Banks. He wears the costume, speaks the lines, and follows the cues.
But when the curtain falls and the costume comes off, he has to remember: He is not Michael.
There’s a fascinating concept in neuroscience called Enclothed Cognition. It’s the idea that our brains actually shift our behavior and self-perception based on the “costumes” we wear. When he puts on those Michael Banks shorts, his brain literally triggers the Michael script.
The problem? We do this in real life, too.
Our brains are constantly trying to cast us in roles based on the criticism we’ve absorbed or the mistakes we’ve made:
• The “Failure” role.
• The “Perfect Student” role.
• The “Not Good Enough” role.
We get so caught up in the performance that we forget we are the Actor, not the character.
This is the shift from Ego to Identity. The Ego is the character, it’s driven by the Amygdala, constantly scanning the audience for a bad review or a lack of applause. It is fragile because it believes it is the performance.
But your True Identity? It’s what neuroscientists call the Observing Self. This is managed by the Prefrontal Cortex, the part of you that can watch the performance without being consumed by it.
When you learn to separate your worth from your performance, you activate a state of Psychological Flexibility. You find a level of peace that no critic can take away, because you realize:
The notes are for the character. The love is for the actor.
Still learning.
Still observing.
Still becoming.
✨

03/15/2026

For all the teachers and parents out there! Try this wonderful activity with your kids during this snowstorm!

03/14/2026

Yesterday, my son had his opening night as Michael Banks in Mary Poppins.
Watching him on that stage, you’d never know that he’s the same sensitive soul who can spiral into “not good enough” after a single piece of feedback.
He looks fearless. He looks certain.
But the truth is, the stage isn’t where the hardest work happens. The hardest work happens in the quiet moments after the lights go down, when the “Uncertainty Brain” starts its interrogation.
We often think that being “brave” means not being afraid. But watching him, I’ve realized that resilience is a muscle.
He is building that muscle every time he hears a correction from a director and chooses to stay curious instead of defensive. Every time he walks onto a stage not knowing exactly how the audience will react, and chooses to trust his preparation anyway.
We all have our Michael Banks moments where we have to perform. But if we want to thrive, we have to train our brains for the uncertainty that lives in the wings.
Today, we’re talking about Micro-Dosing Uncertainty. How do we build that muscle so that when our “big stage” moments come, we are ready?
Still practicing.
Still cheering him on.
Still becoming.
✨
MentalWellness StageLife BuildingMuscles

03/13/2026

Lately I’ve been learning something about the mind that has changed the way I talk with my kids about stress and criticism.

My oldest son is 14.

He’s incredibly thoughtful and sensitive, which is a beautiful trait… but it also means criticism can hit him hard.

One small comment from a coach, a teacher, or a friend can turn into a full mental spiral of uncertainty in his mind.

“Did I mess up?”
“What if they think I’m not good enough?”
“What if I fail next time?”

Watching him go through that has made me dig deeper into how the brain actually handles uncertainty.

Here’s what I’m learning.

The problem is, anxiety tries to convince us uncertainty is dangerous.

Your brain’s job is to protect you, so when it doesn’t know what will happen next, it sometimes fills the gap with worst-case scenarios.

But those thoughts aren’t facts.

They’re just predictions.

And predictions can be wrong.

This is where the idea of the observer becomes powerful.

When we notice the thoughts instead of automatically believing them, something shifts.

Instead of reacting with fear, we can respond with curiosity.

Instead of saying
“What if everything goes wrong?”

We can ask
“What could I learn here?”

That simple shift changes how the brain processes uncertainty.

It turns stress into learning.
Pressure into growth.
And mistakes into information.

The people who thrive in life aren’t the ones who always know what’s coming next.

They’re the ones who learn how to stay curious when they don’t.

This is the skill I’m trying to help my kids build.

And honestly… the one I’m still learning myself.

Still learning.
Still observing.
Still becoming.

✨

03/12/2026

After exploring uncertainty and anxiety this week, I noticed something interesting. One of the places uncertainty shows up the most…

is in how we react to criticism.

When someone says something harsh, dismissive, or insulting, it can feel incredibly painful.

But the deeper truth is this: Most of the time we aren’t hurt by what someone said.

We’re hurt by what their words make us believe about ourselves.

If their comment touches an insecurity we already carry, the mind grabs onto it and suddenly the thoughts begin:

Maybe they’re right.

Maybe I’m not good enough.

Maybe I messed everything up.

And suddenly the natural friction of being human turns into something exhausting… because now we feel responsible for managing how others see us.

But here’s the realization that has been shifting my perspective lately:

You are not your mind.

Your mind is an organ.

It produces thoughts, predictions, fears, and stories.

But there is a deeper part of you that can observe those thoughts instead of automatically believing them.

The observer.

And when we begin to notice the voice of the mind instead of becoming it, something powerful happens.

Criticism becomes information instead of identity. Uncertainty becomes curiosity instead of fear.

And we begin to reconnect with something deeper than our thoughts, our ego, or other people’s opinions.

Still learning.

Still observing.

Still becoming.

✨

03/12/2026

This morning I’m standing on my vibration plate shaking out a little anxiety.

In a few minutes I’m heading to my college for an interview and photo shoot I’ve been invited to be part of.

And if I’m being honest… moments like this always bring a little uncertainty with them.

Which is interesting because this week I’ve been diving deep into something:

How anxiety constantly asks us to find certainty.

The mind says:

If you can just figure everything out…
predict the outcome…
make sure nothing goes wrong…

then you’ll finally feel calm.

But here’s the question I’ve been sitting with lately:

Does chasing certainty actually bring peace?

Or does it just create more spinning… more overthinking… more stories about the future?

Our brains are wired to crave certainty because certainty feels like safety.

But life rarely gives us that.

So instead of asking:

“How do I eliminate uncertainty?”

I’m learning to ask a different question:

✨ How do I build my capacity to hold it?

Because when we stop fighting uncertainty, something powerful happens.

Curiosity replaces fear.
Growth replaces control.
Trust replaces panic.

And sometimes the very thing that feels uncertain… is actually the space where something new is forming.

Today I’m choosing curiosity.

Still learning.
Still practicing.
Still becoming.

✨

03/10/2026

Yesterday I shared something that’s been stretching my thinking lately…

Uncertainty.

I kept diving deeper listening to podcasts, reading research, and reflecting on what uncertainty actually does inside the human mind.

Here’s what I’m learning.

Our brains are wired to prefer certainty because certainty feels safe. When we don’t know what’s coming, the mind tries to fill the gap with stories.

Sometimes those stories sound like:

What if this doesn’t work?
What if they judge me?
What if I fail?

The mind wants closure. It wants answers.

But researchers studying human behavior have found something fascinating: people who learn to tolerate uncertainty tend to be more resilient, more creative, and even more successful over time.

Why?

Because uncertainty keeps us curious.

It keeps us learning instead of assuming we already know.

And curiosity changes everything.

Instead of reacting to criticism or discomfort as a threat, we begin to ask better questions:

Is there something here for me to learn?
Is this feedback… or just someone else’s projection?
What belief inside of me is being activated right now?

That pause creates space.

And in that space, we begin to notice something important.

The mind is talking… but it isn’t who we are.

There’s a deeper self behind the thoughts.
The observer.
The one who can choose how to respond.

One practice I’ve been learning about recently is simple reflection.

At the end of the day asking:

Where did uncertainty show up today… and what did it reveal about me?

Not to judge it.
Not to fix it.

Just to notice.

Because the more we observe our reactions, the more we understand what actually drives us.

And maybe that’s the quiet gift of uncertainty.

It slows us down just enough to meet ourselves honestly.

Still learning.
Still reflecting.
Still becoming.

✨

InnerWork Becoming HealingInProgress

03/09/2026

Weekends don’t always go as planned… but sometimes the most beautiful balance is found in the chaos. 🎈

This weekend was FULL.

Friday I celebrated my son turning 13 by going bowling with his friends and honestly I got to feel like a teenager again myself. It was sensational.

Saturday we had a family party celebrating him and my daughter who turns 11 today. We combine their birthdays for simplicity. Then yesterday we celebrated my nieces turning 8 and 4.

Four birthdays.
Four kids of my own.
Sports, activities, studying… and a midterm exam squeezed in late last night.

The weekend came and went before I even realized it had arrived.

Years ago, a weekend like this would have left me spiraling with guilt. Missing workouts. Being off routine. Feeling “behind.”

But something shifted after breaking my fibula. Healing forced me to see things differently.

Now when life tips the scale… grace meets me there.

Those old voices that used to shout you’re failing, you’re behind, you’re not enough haven’t disappeared but they’ve softened.

Because the truth is we’re never finished healing. We’re always evolving, growing, becoming.

Wholeness isn’t a destination we arrive at. It’s learning to stay present, pivot, adapt, and give ourselves grace when life asks us to move differently.

Balance isn’t rigid. Balance is responsive.

Connection over perfection.
Memories over metrics.
Presence over pressure.

When we calm the storm with grace, peace has room to follow.

Right now I’m in a season of waiting, the most uncomfortable season I’ve ever experienced, but I’m learning to meet it with surrender, grace, and balance.

One word keeps showing up for me lately:

Uncertainty.

I’ve been researching it, reading about it, listening to podcasts… and tomorrow I can’t wait to share what I’m learning.

Because uncertainty might be one of the greatest teachers we ever meet.

Stay tuned. ✨

HealingInProgress

03/07/2026

Frozen lake. Cold water. Racing heart.

And a quiet reminder to my body and mind…
we can do hard things.

This morning my daughter Ruby and her sweet friend Emmie came to watch and cheer as a few of us moms stepped into the icy water. She’s been hearing me talk about why I do this, about reclaiming parts of myself, rewiring old patterns, and rebuilding the relationship between my thoughts, my emotions, and my body.

Moments like this are more than a cold plunge. They’re practice.

Practice telling the nervous system:
Hey… it’s okay to feel uncomfortable. We are safe. We can breathe through this.

Every time we move through something hard, we are literally shaping our brains. This is neuroplasticity in action, the brain’s ability to create new pathways and new responses. Instead of reacting from old programming, we get to build new patterns of resilience, trust, and strength.

We are not meant to stay the same.
We are meant to evolve.

Life hands us experiences that wire beliefs into our bodies and our minds. But the beautiful truth is… those patterns are not permanent. We can challenge them. We can retrain them. We can grow beyond them.

Cold exposure also carries some fascinating health benefits, supporting circulation, reducing inflammation, and strengthening stress resilience in the nervous system.

But today, the biggest gift wasn’t the cold.

It was looking over and seeing my daughter watching.

Watching her mom step into something uncomfortable and come out stronger.

Passing down resilience.
Showing her that courage sometimes looks like shaking, laughing, and doing it anyway.

Because around here…

We raise tough girls.

And tough girls grow into powerful women.

resiliencebuilding
stressadaptation
mentalstrength
womenwhodo
strongmoms
raisetoughgirls
growthmindset
healingjourney
doHardThings
coldwatertherapy
intentionalliving

03/06/2026

Good morning and happy Friday ☀️

I’m spending part of today studying for my music therapy midterm, so naturally my mind is all about music right now.

It has me thinking about how powerful music really is. It can shift a mood, calm the nervous system, bring back memories, energize the body, or help us process emotions we don’t even have words for.

I’m curious…
How do you use music in your life?
Is it therapeutic for you?
Do you listen for energy, calm, focus, worship, nostalgia?

And of course… what’s your favorite kind of music right now? 🎶

I’d love to hear what’s on your playlists lately.

mindbodyconnection therenewallab

The Renewal Lab

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