Squats & Séances

What happens when physical strength meets spiritual awakening?

Squats & Séances dives headfirst into this fascinating intersection, offering a fresh perspective on the mind-body-spirit connection that goes beyond conventional wisdom.

Meet Venessa – CrossFit trainer, nutritionist, former competitive bodybuilder, and self-described "burgeoning intuitive" who received some divine guidance during meditation to share her self-healing discovery journey with others. After years of building expertise in fitness and nutrition while simultaneously battling anxiety and processing trauma, she discovered that true wellness requires balance across all three foundational pillars: mind, body, and spirit.

This podcast serves as both personal roadmap and community resource, drawing from Venessa's extensive background in fitness training, medical knowledge, and spiritual exploration. Expect deep dives into functional fitness, nutrition, neuroplasticity, trauma healing, energy work, intuition, and spiritual connection – all approached with an authentically gritty perspective that values truth over comfort.

What separates Squats & Seances from other wellness podcasts is its commitment to integration rather than separation. You won't find pure spirituality divorced from physical reality, nor physical training devoid of mental and spiritual dimensions. Instead, you'll discover how these aspects complement one another to create a fully present, engaged, and optimized life.

Whether you're a fitness enthusiast curious about spiritual growth, a spiritual seeker looking to strengthen your physical foundation, or simply someone wondering if there's more to life than what meets the eye, this podcast offers valuable insights without forcing any particular belief system. Take what resonates, leave what doesn't, and join us on this journey of discovery. Share your stories, ask your questions, and become part of a community dedicated to living well in all dimensions.

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Squats & Séances

Strength Lives Where We Soften

December 18, 2025 • Venessa Krentz

0:00 | 9:02

When life demands armor, choosing softness can feel radical. We guide a calm, precise journey that starts with breath, then travels head to toe using brief, controlled muscle tension followed by full release. That simple rhythm—tighten on the inhale, soften on the exhale—teaches the nervous system what safety feels like and shows the mind how to return to the present without force.
If this practice helps, share it with a friend, subscribe for more guided sessions, and leave a quick review so others can find their way to softer strength.

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Until the next time - stay gritty you badass!

Softness As Real Strength

SPEAKER_00 0:01

Hi Gritties. In a world that often requires us to be rigid, hard, tough to survive, it's important that we remember that real strength lies in our ability to soften, stretch, and be malleable. This is true of our physical bodies and most certainly true of our cognitive function. Today, let's take a few precious present moments to release and soften.

Settle In And Breathe

SPEAKER_00 0:37

Get comfortable sitting or lying down. It's hard to soften and release if parts of the body are voicing discomfort. When you're settled, allow your eyelids to gently close. Take a deep, slow inhale through the nose. And exhale through the mouth as you drop your shoulders. Again, take a slow, steady inhale through the nose. Exhale through the mouth and let your shoulders fall. One more time. Inhale through the nose, pulling the breath down into the body. And as the breath comes up and out through your mouth, let your shoulders fall. Allowing the breath to return to its natural flow. Close your mouth. Witness the exchange of air through your nose for a moment.

Feet To Legs: Tension Release

SPEAKER_00 2:00

Now bring your awareness down to the soles of your feet. Feel your breath reaching all the way down as you inhale to the tips of your toes. On your next inhale, breathe in and squeeze, scrunch and flex your toes, holding tension in your foot. As you exhale, let it go and soften every muscle there. Bring your breath up your legs to your calves. As you inhale, tighten up the muscles in your lower legs. And as you exhale gently, softly through the nose, release the tension and allow them to soften.

Pelvis And Core Soften

SPEAKER_00 3:06

Traveling up further to our quads and hamstrings. Inhale, tighten, flex those muscles and hold tension. And as you exhale, release, soften, let it go. Moving into the pelvis, inhale, squeeze, tighten. Gently exhale, let it go and soften. Moving to the abdomen. Inhale and flex. Pull everything up and in and squeeze. Exhale, soften and expand. Now arriving at the chest and shoulders.

Chest And Arms Unwind

SPEAKER_00 4:14

Inhale, squeeze, stiffen. Exhale, soften, and let go. Moving out to the upper arms, the biceps and triceps. Inhale, flex, squeeze, tighten. Exhale, release, and soften. Moving the awareness down to the forearms. Inhale, squeeze, hold tension, tighten. Exhale, soften, and release. Bringing the breath into the palms of the hands. As you inhale, curl your fists into tight bulbs

Hands, Throat, And Face Melt

SPEAKER_00 5:19

and squeeze. Exhale. Open, release, and soften. Bringing the awareness up the body now to the throat on the jaw. Inhale, deep breath through the nose, top of the breath, hold, feel tension, squeeze your neck, squeeze your jaw. Exhale, drop your shoulders, let your jaw hang loose. Now bringing the awareness into our face. Inhale, squeeze, scrunch, squint, feel tension and hold it. Exhale, let it go, release. And finally, taking a big inhale in through the nose.

Full Body Release And Stillness

SPEAKER_00 6:27

And at the top of the breath, tightening everywhere in the body at once. Hold, squeeze, tighten. Exhale, let the breath out and allow the softness to wash over your entire body. Let's sit in silence for a few moments and allow ourselves to melt into the softness we've created. When you catch your mind wandering, reconnect by bringing your awareness back to the softness and the soles of your feet. I'll watch the time and bring you back soon.

Gentle Return And Closing

SPEAKER_00 8:18

Gently, slowly bring some organic movement back into the body. Open and close your fingers and your toes. Roll your shoulders back and down to move your head side to side. Yes and no. When you're ready, gently allow your eyes to open. Welcome back. Time spent softening allows us to move with greater ease throughout each present moment. Thank you so much for meditating with me.