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.
Squats & Séances
Flame of Intention Meditation
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Resolutions pile up; intentions land softly. We open the year with a calming, guided meditation designed to help you set one clear, heartfelt intention and actually feel it take root. Instead of hustling into dozens of goals, we slow down together, breathe with intention, and ground in until your nervous system settles and the mind grows quiet enough to listen.
HELP contribute to this growing community. Email topic ideas, suggestions for interviews, and feedback to venessa@squatsandseances.com.
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Until the next time - stay gritty you badass!
New Year And First Full Moon
SPEAKER_00Hi friends, checking in now that the swirl of the holiday sprinkles have settled. It is the first week of the new year, the first full moon of the new year, and the perfect time to drop into the present moment. 2026 is ripe with possibilities, and there is no time like right now to set an intention for how you desire your next moment, day, week, or even the rest of the year to flow.
What An Intention Can Look Like
SPEAKER_00Intentions can be a word such as balance, presence, or courage, or can be a phrase like love without limits, or peace, not perfection. Whatever it is that comes up today, trust that it is exactly the right thing for you right now. You ready? Let's begin.
Settle In And Breathe
SPEAKER_00Find a comfortable seat. Take a moment to settle and feather your nest. And when you are ready, please close your eyes. Take a deep, slow inhale through the nose and exhale through the mouth as you drop your shoulders. Again, slow and steady inhale through the nose. Exhale through the mouth and drop the shoulders. One more time. Slow, deep inhale through the nose, pulling the breath down into the body, and exhale through the mouth as the shoulders fall. Here you are in the precious present moment. Just you, your body, your mind, and the ebb and flow of your breath connecting it all. Breathe in and out gently through your nose. Don't force or fight the breath. Watch it through your mind's eye as it enters and leaves your body. Feel it. Witness it. Life-giving breath connecting you to you.
Ground Into Body And Earth
SPEAKER_00Now bring some awareness to the points of contact between your body and the earth. Feel the connection between the ground and your feet. Maybe you notice a warming sensation or feel a slight tingling. Come back to your breath. Inhale. Exhale. Feel the breath reach all the way through your body to the very bottoms of your heels and the tips of your toes. You are deeply grounded and connected to Earth. Right here. Right now.
Listen For Your Intention
SPEAKER_00This is the perfect time to sit silently and listen. Listen for an intention that may be currently resting on your heart. This intention will come from deep inside you. It has always been there, just waiting. And now you will give it time to slowly rise to the surface. All that is required is breath and stillness. Come back to your breath. Come back to your connection. Breathe in. Breathe out.
Give It Shape And Weight
SPEAKER_00In your mind's eye, feel the weight of it. Is it light? Is it heavy? Is it solid? Does it slosh around like liquid? Is the surface smooth or rough? Is it warm or cool to the touch? How does it feel when it's pressed up against your heart? You can move your hand over your heart to increase the connection.
Place It In The Heart
SPEAKER_00Now, imagine there is a small space carved out that perfectly fits this intention. Set it gently into the heart space. Nestle deep into this safe, sacred, precious moment. Picture it like a small, steady flame, ready and waiting for growth. As you step back and drop your hands, take a deep breath in.
Release Attachment And Trust
SPEAKER_00As you exhale, release your attachment to the intention. Inhale and know that the intention is set, protected, ready, and glowy. Exhale and release expectation of any outcomes. Trust that the universe will guide you. Trust that the flame will grow. And any time you want to come back and visit, you can. Now take a long, slow, deep breath in and gently exhale.
Return To Movement And Close
SPEAKER_00Ever so slowly begin to bring movement back into the body. Roll your shoulders. Gently move your head side to side. You can stretch your fingers and wiggle your toes. And when you're ready, open your eyes. Welcome back. May your flame of intention burn brightly all throughout this new year. Thank you so much for meditating with me.