Embracing the Unknown: Lessons in Change, Courage and Getting to What’s Next



“You don’t fear change. You fear the unknown. If you knew the future would be great, you’d welcome the chance to get there. Well, the future IS great. Proceed.” – Joe Vitale

Change is often difficult because the things you know are comfortable and things you don’t know – you don’t know.

I’ve personally stood at many crossroads – job ending, community changing, life path feeling out of focus – and I know what it feels like to wonder what comes next.

The questions you ask yourself can be overwhelming: how will I support myself and my family? Will I find another job with benefits and flexibility? I’m not happy in my current job. I want substance in my life. Will I ever find this kind of community again? Will anyone else understand me? What do I do now?

Fortunately, you do not have to come up with these answers alone.

Through my own life-changing experiences, I developed the skills and insight to get you over that hump and working towards the future.

Best part is, you might not have even imagined how great that future can be. (Sneak peak: it can be anything you want!).

During this 4 week workshop, we will get you clear on what you want and develop specific direction about how to get there.

We’ll talk, participate in group discussions and establish some easy plans for you to continue your bold journey outside of the workshop.

Let’s embrace the unknown and tackle change together!

Workshop meets once a week (60 minute sessions) for 4 weeks.

Topics Outline

  • The Present: What am I supposed to be doing now?
  • The Sure Things: Strengths, Weaknesses and Dreams
  • The Future: What’s stopping you?
  • Regrouping: It’s a whole new ball game

Dates: January 3, 10, 17, 24

Times: 6:00pm-7:00pm

Location: Pease Public Library, Plymouth, NH

Cost: $15 per person 4 weeks $60.00


The Restorative Power of Mindfulness

“It all begins and ends in your mind. What you give power to.
Has power over you. If you allow it.”

Mindfulness is a way of learning to relate directly to whatever is taking place in your life by bringing awareness through your senses, thoughts and emotions.

Through mindfulness you can take charge of your life, consciously and systematically managing your own stress to restore a balanced sense of health and well-being. And there’s growing research showing that when practicing mindfulness, you’re actually remodeling the physical structure of your brain.

While mindfulness is a skill we all naturally possess, it’s more readily available to us when we practice on a daily basis. 

Let’s set you up for success. Join me for 4 weeks of active mindfulness practice!

Workshop meets once a week (60 minute sessions) for 4 weeks.

During each session we will practice mindfulness skills learned through talk, demonstrations and a guided visualizations.

Topics Outline
Week 1: Be In the Moment
Week 2: A Break from the Daily Grind
Week 3: The Power of “No”
Week 4: Connecting with Love

At the end of each session, participants will receive an email with the guided visualization that has been taught in class.
Instructor: Wendy Hills

Dates: January 2, 9, 16, 23

Times: 6:00-7:00pm

Location: Rumney, NH:

Cost:  $15 per session $60

Self Awareness and Self Defense Class for Parents & Tweens

Self-Awareness and Self Defense Class for Mom’s & Children
for grades 6-8

This self-awareness self-defense class is designed for girls to make them more aware, prepared and ready for any situation that may occur in their everyday lives on any given day. While other self-defense classes start from the point of attack, We believe attacks begin before it becomes physical. Through self-awareness, you learn to understand other people, how they perceive you, your attitude and responses to them in the moment

Through games, imagination and stories, we will work to identifying your daughter’s strengths. Together, you and your child(ren) will learn techniques to keep themselves safe. You and your child will complete an action plan for safety and all will learn simple self defense moves that can be used if necessary.


  • Using your mind
  • How to handle a confrontation: verbally and mentally
  • The power of body language and non-verbal cues
  • Effective tips on how to be safer and more aware
  • Safety items and how to use your cell phone as an “invisible friend”
  • Social Media safety
  • Specific locations
  • Learning how to use your voice


  • How, when and where to strike
  • Learning strikes from head to toe
  • What to do from the floor & how to handle attacks from behind
  • Escape from grabs and chokeholds
  • How to handle multiple attackers

Taught by: Wendy Hills & Domenica Brown

This workshop is 4 hours in length.

Appropriate for girls in grades 6-8  Many takeaways for parents too!  Parent (or trusted female adult) must  accompany child/children to event

Date: December 27th

Time: 1:00-5:00 pm

Location: Mill #3, Winter Street, Ashland, N.H.

Cost:  $65 for one trusted adult and one child
$70 for one trusted adult and two children
$75 for one trusted adult & three children

Please contact Wendy at bewellacademy@gmail.com or at 603-443-3880 with any questions

Female Awareness Self-Defense


December 27th 1:00-5:00pm Ashland NH

with Wendy Hills

The Female Awareness self-defense course is designed to make you more aware, prepared, and ready for any situation that may occur in your everyday life on any given day. While other self-defense classes start from the point of attack, I believe attacks begin before it becomes physical. In this class we teach how to avoid the attack altogether.


  • How to avoid being a target
  • The “Illusion of Safety”
  • How to handle a confrontation: verbally and mentally
  • The power of body language and non-verbal cues
  • Effective tips on how to be safer and more aware
  • Safety items and how to use your cell phone as an “invisible friend”
  • Specific locations
  • Learning how to use your voice



  • How, when and where to strike
  • Learning strikes from head to toe
  • What to do from the floor & how to handle attacks from behind
  • Escape from grabs and chokeholds
  • How to handle multiple attackers

Cost: $75,00 

Celebrate the Summer Solstice

This workshop is now full. Please check back for July programs.

Celebrate with us on June 21st from 6:30-8:30pm

Celebrating the Summer Solstice is a time honored traditions and it is a significant turning point in the year. Celebrations of abundance, femininity, tribal dances and more take place on this evening.

Join Melissa Scagliarni of Satya Yoga & Wendy Hills of Be Well Academy as we celebrate the summer solstice with yoga, wine, snacks and a fire ceremony as we send out the old and welcome the new into our lives.

All events will take place outside. Inclement weather? No worries, we will celebrate in our barn. Further details will be emailed upon registration.

Cost: $15 per person (includes yoga, wine & snacks)

Where: Rumney, NH

Fairy House and Mindfulness Workshop

Fairy Houses & Mindfulness

Explore! Create! Discover!

June 24th from 9:00-11:30am

Build a Fairy House with your little one in Rumney, NH . This workshop is perfect for children ages 5-10 years old.

Let’s get dirty! You and your child(ren) will tromp through the woods and yard finding materials to create your perfect fairy house.

Curious about mindfulness? It is an age old practice that is ever growing in popularity as we use it to calm our nervous system. Mindfulness allows us to look at situations differently and can provide focus. You and your child (niece, nephew, grandchild, friend) will participate in mindfulness through experiential learning and walk away with tools to use in your day to day routine.

Cost: $25 per child. Registering with more then one child? Cost will be $20 per child.

Morning includes: Intro to mindfulness, snacks and help assembling your fairy house. At the end of the morning, your child(ren) will leave with a completed fairy house!

Questions: Contact Wendy at bewellacademy@gmail.com

Spots are limited so please sign up early!

$25 one child  

$20 per child (2 or more)  

My version of: Sausage, Kale, and Spaghetti Squash Boats


I was searching for something healthy and easy to make for dinner and what started as sausage, kale & spaghetti squash boats turned into chicken, vegetables and spaghetti squash boats with a marinara topping! If you know me, you’ll know that I love reading cookbooks or recipes online. If I do not have all of the ingredients, I am happy improvising so that I don’t have to make another trip to the grocery store where inevitably, I purchase other items that I don’t really need.

The meal that I created is for two people with leftovers for the freezer to be used for another meal but could easily turn into feeding four people by purchasing and cooking 2 spaghetti squash or, you could use 1 squash and serve 4 people by removing the squash from the “bowl” and adding a side dish.

Recipe for Spaghetti squash with a meat, veggie & marinara topping for two or four people:

  • 1 medium spaghetti squash
  • 16 oz package of ground chicken (could use other ground meat)
  • 16 oz mushrooms, sliced
  • 1 small zucchini chopped
  • 2 cups roughly chopped spinach
  • 2 cloves of garlic pressed or chopped
  • 1 medium onion chopped
  • 1 tablespoon of sugar
  • salt & pepper for both dishes to taste
  • 2-24 oz cans of petite diced tomatoes
  • 1 small package of basil, chopped


  • Pierce & place squash in microwave for about 3 minutes, this will make it easier to slice in half.
  • Cut squash in half and place face down in an oven proof dish for roughly 35-40 minutes at 350 degrees.


Preparing the Meat & Veggie Mixture

  • On top of the stove, place 1 tablespoon of olive oil & add 1/2 of the onion.
  • When onions are translucent, add ground meat.
  • When meat is cooked 1/2 way through, add zucchini and mushrooms. Stir in spinach at end. Add salt & pepper to taste.
  • turkeyandveggies

Marinara Sauce:

  • In medium pan, place 1 tablespoon of oil & other 1/2 of onions.
  • Add garlic and tomatoes when onions become translucent.
  • Cook for about 15 minutes on medium low heat. Sauce will reduce and thicken.
  • Add sugar and salt & pepper
  • Add chopped basil


Combining it all!

  • Remove squash from oven, a fork inserted easily into skin means it is ready for your consumption!
  • Using a fork, pull the squash away from the skin, leave it in its bowl.
  • Place 1/4 of the ground chicken and veggie mixture on top of the squash
  • Add marinara sauce to your liking-about 3/4 of a cup.

The steps in this recipe are simple and when combined, make a delightful presentation for two people or four individuals. If you are vegetarian, you can skip the ground meat and add a medley of other vegetables. The possibilities are endless!


Celebrate your Accomplishments!

Celebrate 2015!
With less than two weeks to the start of the new year, many of us have begun to think about New Year’s resolutions we will set, others, like me, have not set any. This year, I decided to set aside time to reflect upon and celebrate my successes from the past 360ish days before I plan for next year. By taking time to celebrate every success, no matter how big or small, it builds your confidence and makes it easier to keep pushing forward to reach those large-scale future goals; not to mention a celebration affords closure on goals you’ve been working towards for a while, provides encouragement to continue, and makes every success even sweeter.

During this busy time of year take a bit of time to sit back, relax, and consider all that you’ve accomplished. Maybe ask a friend or spouse to join you. Honor your successes because they have not been easy. I say this because all of us have things in our lives that keep us very busy: work, family, friends, and the list goes on. As you remember your successes, notice how they make you feel. What words do you draw to mind? Successes are important, they are what keep you moving forward as you set new goals. Now that you’ve brought to mind all that you’ve accomplished, are you ready to celebrate? Your celebration doesn’t have to be a big deal. It can be something you do alone or something you share with others. It just has to make you feel successful and help you savor your accomplishment.

Here are some great ways to celebrate your successes, both big and small:

  • Take a deep breath.
  • Reflect on the path you took.
  • Write down your success and put it where you can see it everyday.
  • Thank everyone who supported you.
  • Support someone else in reaching his or her goal.
  • Cross it off your master list of goals.
  • Go for a run.
  • Veg out.
  • Cheer for yourself.
  • Do something you enjoy but rarely have time to do.
  • Go out for dinner.
  • Spend the day with your family.
  • Start a success journal.
  • Treat yourself to a day of rest and relaxation.

How doesn’t matter, it’s just important that you do celebrate.

Congratulations on all your success in 2015!



It is not happy people who are grateful, it is grateful people who are happy.

Recently, I’ve been contemplating the word gratitude, it’s meaning, and how I feel when I express my gratitude or when I sit quietly and realize all that I have, but the biggest question for me is: Are we participating in expressing our gratitude often enough?

Each of us can express & recognize our gratitude in a variety of ways.  We might express it verbally, write a letter of thanks, or today’s version, send an email or text. But I was searching for other words because I know that when I show my gratitude or think about what I am thankful for, there are many other emotions that surround and warm me to the soul.

Words that come to my mind are: community, kindness, heartfelt, thankfulness, thoughtfulness, smiles, fortunate, warmth, and appreciation. Several times over the last month I have felt especially grateful for all that I have that has no monetary value, yet lifts my spirits for days on end and makes me proud to live in a small community where people know each other by name.

As I typed the word gratitude into the Google search engine, I found these basic definitions, “The quality of being thankful; readiness to show appreciation for and to return kindness.” and “Gratitude is an emotion expressing appreciation for what one has.” Concise, brief statements, yet full of so much power.

We’ve all expressed gratitude and have felt grateful but do you know how many health benefits are generated? TONS! You can’t go wrong with expressing gratitude. Do you know that a positive mental attitude is good for your heart? Yes!!! Positive health fends off depression, stress, and anxiety. We can cope better with daily stressors and reduce negative emotions. Our immune systems are stronger, which aids us in getting a better night’s sleep and the best part is that we will have more energy! Yes, energy and that is without exercising!

You might think that practicing gratitude or thankfulness is difficult but here are several easy ways to practice:

  • Keep a gratitude journal & write in it each day at a time that works best for you
  • Pull out a paper and pen and write someone a heartfelt letter and mail it the old fashioned way, via the U.S. Postal Service!
  • At dinnertime, have each person go around and share one thing that they are grateful for.
  • Keep a gratitude board. You can create this easy to make board by typing up the words “Today I am thankful (or grateful) for…” and insert it into a picture frame. Keep dry erase markers close by so that you can write on it daily or weekly.
  • Be present: Focus on the present moment. Notice what’s all around you. Use all of your senses: What do you see, feel, hear, smell, and taste?  Experiencing what is right in front of you is one of the surest ways to keep a grateful heart.
  • Create a gratitude jar: take any jar or container and each day, write on a piece of paper what you are grateful for. Then, after a few months, look back over the lists/items in the jar.

It truly takes a few short minutes each day to remember what you are grateful for. I encourage you to begin your awareness of gratitude today, to express it to others and feel all of the warmth, kindness, energy and love that this nine letter word generates.

Let it Go, Let it Go!

Whenever I hear this phrase all I can think of is the movie “Frozen”. Think about how nice it would be to let things “go”. What would letting go mean for you?
Recently, I’ve begun sitting in silence for at least 15 minutes each morning in order to work on “letting things go”, working on being “me”. Trust me when I say that it isn’t easy; one’s mind can be very active but if you can draw your attention back to your breath, you will find that sitting in silence is calming and full of discovery.
I read a quote recently by Ann Landers, it states: “Some people believe holding on and hanging in there are signs of great strength. However, there are times when it takes much more strength to know when to let go and then do it.” It is important to let go as it relinquishes our hold on unhealthy attachment to ideas, things and struggles that we’ve experienced in life. It is important to let go of negative thoughts in order to let clear, positive things into our lives.
As we grow and mature in our lives we come to an understanding of what we need to hold onto, what needs to be left behind because it no longer serves us. Personal growth and change can be extremely uncomfortable, but nothing in life is as painful as staying stuck in a place where we don’t belong. Growing means moving out of our comfort zone, trying something new or a new way of thinking. Another quote: “Change the way you think and the way you think will change.” I’ve posted this quote on my refrigerator so that I can see it many times during my day (yes, I love food)! Have you been holding onto a particular thought that no longer serves you, makes you feel sad or emotional? Work on letting it go.

At different times over the last several years, I found myself hanging onto “things/thoughts” that no longer serve me. I was fueled by my anger which I felt throughout my entire body. Holding onto the negative is easy, the hard part is making a change for the better. In order to find clarity, I began sitting quietly for 10 minutes each morning, then I increased my time gradually. Through quietness, I found answers, I slowly let go of the things and people that I had felt “wronged” by. By “letting go” I felt a release in my body, over several months, a calm began to take place, the anger was dissipating. I encourage you to try sitting with your thoughts, send the negative thoughts out of your mind, imagine them floating out the window, never to return.
Here is a short 5 minute video to get you started. Try it out and see what takes place for you, feel free to explore the thoughts that come to your mind, letting go of things that no longer serve you. Do not judge, just be with your thoughts, see what they may reveal.