The Both/And Way

09/21/2026

Ever said "part of me wants to, and part of me really doesn't"?

That's not you being indecisive. That's your parts talking.

Understanding You is a small, gentle five week group for anyone curious about why we react the way we do: the inner critic, the people pleaser, the part that reaches for the phone or the cookies when things get hard.

Together we'll learn to notice these parts, make a little room between us and them, and meet them with curiosity instead of judgment.

No experience needed. Just a willingness to get curious about yourself.

✨ Wednesdays, September 23 through October 21
✨ 7 to 8:30 pm ET on Zoom
✨ Small group, only two spots left
✨ Includes a workbook with reflections and daily practices

Social Equity Pricing:
$340: discounted rate for those who need extra support
$380: regular cost of the course
$420: pay it forward rate to support others
We start this Wednesday! Comment below or send me a message to save your spot, or register here below.

The Power of the Pause 🤍

In this course you will learn the basic principles of Parts Work, understand the concepts, and use these principles to create healing.

09/15/2026

The same argument. The same scroll at midnight. The same promise to yourself that this time will be different, and the same feeling of watching yourself do it anyway.

It’s not a character flaw.
It’s a part of you running a strategy it learned a long time ago, one that made sense once, even if it doesn’t anymore. Internal Family Systems (Parts Work) asks you to get curious about what it’s actually trying to do for you.

That’s the work we do together in Understanding YOU, my 5-week live IFS course on Zoom.
IFS is a gentle, practical way to understand what’s happening underneath your own patterns. The part that criticizes. The part that shuts down. The part that’s been protecting you for longer than you realized.

The small group course kicks off on September 23 - we’ll be meeting each Wednesday from 7-8:30pm ET. Register and learn more at the link in my bio!

09/08/2026

Shall I say it again? I’m not a total as***le. And wherever you are on your journey, there are times when we need to protect ourselves from triggers. But eventually, we can’t hide out, we have to face life on life‘s terms. That’s always going to be triggering. But my triggers have led me to freedom. Here’s the thing, though, you have to have enough capacity to handle getting regulated. So in order to go out in the world with triggers, we have to have a toolbox. My toolbox constantly consists of Therapy, women’s circles, meditation, deep breaths, lots of cold water, and putting my hand on my heart to remind me that it’s 2026 and I have agency. What’s in your toolbox?

08/21/2026

https://thebothandway.substack.com/p/wwjd

08/19/2026

Our November Retreat is just 12 weeks away ✨ I only have four private rooms available if you are interested in joining!
Get all the details at the link in my bio or send me a message with your questions.

08/10/2026

Join Kerry at my home this Wednesday. You won’t regret it! Link in story. Or check out Kerry Martinez

08/09/2026

Yes, it’s hot and humid! Yes, after a walk in the woods, I feel like I’m drenched completely through. Yes I have to take time to get the dog cleaned up after the walk in the woods. And yes, it’s all worth it. I hope you sit through being uncomfortable to find something beautiful. It’s worth it. 💗🌧️🍄

07/30/2026

Here’s a question I ask myself often, and one I’ll be asking of all the wonderful ladies who join me on August 29th for the One Day Retreat:

What if the struggle with aging isn’t simply personal?

What if so much of what we carry around our bodies, our faces, our productivity, our worth - belongs not to us, but to the culture we’ve been swimming in our entire lives?

I say this as a therapist who has sat with women in every decade of life, and as a woman doing this work myself: none of us arrived at our fear of aging on our own. We inherited it. And what’s inherited can be examined, questioned, and - when it’s not serving us - set down.

At the one day retreat next month, we’ll use Internal Family Systems to do exactly that.

Together, we’ll get curious about:
➡️ the part that fears becoming invisible
➡️ the part that grieves what’s changed
➡️ the part that’s still striving to stay relevant, attractive, capable, needed

We won’t try to silence these parts. We’ll meet them with compassion, and get curious about what they’re actually protecting.

The day will move through guided meditation, experiential IFS exercises, movement, ritual, journaling, and rich conversation with women across every generation - 20s to 80s. Every stage of life has something to teach, and something to receive.

Get one of the last spots at the link in my bio 💕 hope to see you there!

07/22/2026

Check out my latest post on Substack!🥰.

Can you tell the truth about someone and not betray the love you have for them? I wasn’t afraid of telling the truth. I was afraid of telling only part of it.

On a recent visit, my brother pulled out a box of old family pictures.

07/21/2026

I don’t say “life changing” often. But meditation has absolutely changed my life. The Power of the Pause is real. Not perfection, but an incredibly useful tool!