Pause First Academy Membership

Understanding ACEs (included with membership)

Calculate your ACE score, learn the long-term effects of childhood trauma, and consider ways to bring balance and healing to your life.

Personal Mission Statement: A Guide to Designing Your Journey

Course

Everybody knows what a mission statement is, but what's a Personal Mission Statement? Find out in this course, and learn how creating one can enhance and transform your life.

Walking Away from Stress

Course

Put on your walking shoes and leave stress behind with this informative and motivational course. Learn how a simple daily walk can reduce stress and improve overall health.

Yoga Basics for Absolute Beginners

Course

The ultimate course for newcomers or skeptics. Learn the history and the evidence-based benefits of yoga, and enjoy easy-to-follow instruction. Everything you need to start a practice! *Yoga is for everyBODY. Instructor: Wendy Hummell

The ARC of Mindfulness (Awareness, Resilience, Compassion)

Course

Take a deep dive into awareness, resilience and compassion with retired police officer, Erik Hulse. Erik will break down each of these tenets and lead you through guided meditations to help you experience and practice each of them.

Understanding Stress and Post-Traumatic Growth

Course

You're probably familiar with post-traumatic stress, but how much do you know about post-traumatic growth? Discover how you can grow through and recover from stress and traumatic events, and bring more balance to your life.

Cultivating Happiness: How to experience more joy and satisfaction

Course

Explore the world of positive psychology, discover the 5 core components of a meaningful life, and learn actionable ways to cultivate more happiness.

Taming the Beast: Tools and tips to help control your anger and rage

Course

Quick temper, angry outbursts, and uncontrollable feelings of rage. If any of this sounds familiar, you're not alone, and there is hope for change. Lean into introspection, identify the underlying causes, and learn about self-regulation.

Building Resiliency: The Dawn of the Mentally Strong Person

Course

Ret. Col Brenda Dietzman offers a fresh perspective on resilience. Learn simple tools you can begin using today and discover the often-overlooked importance of preparing for the impact of traumatic events.

Basic Mindfulness for Stress Reduction

Course

Learn the basic tenets of mindfulness and mindfulness meditation, discover some of the science and psychology behind these practices, and experience some simple exercises to help you explore these helpful tools.

Building a Wellness Program from the Ground Up

Course

Wendy is a retired detective and the current Wellness Coordinator for a sheriff's office. She is a wellness pioneer who built a program from the ground up, and she can help you build one, too.

Meditation 101: START HERE

Course

A brief introduction to meditation. Learn the why, what and how of meditation and give it a try! The definitive course for skeptics and beginners. Instructor: Kim Colegrove

Retired!! Now What? Helpful Tips for First Responder Retirement

Course

Whether you'll be retiring in the next few years or you're already retired, this course is for you. Every first responder deserves to retire healthfully and it's never too late or too early to learn how.

Know Your Communication Style

Course

Learn how to improve your interactions and relationships with family members, friends, peers, subordinates and supervisors by understanding your communication style.

Coach or Critic? Implementing strategies to overcome negativity bias and limiting beliefs

Course

Wendy Hummell encourages us to be curious, not judgmental, as we learn how to identify self-imposed limitations, end self-sabotage, and set ourselves up for success.

Creating a Self-Care Plan

Course

Self-care is a necessity, not a luxury. However, many of us who devote our lives in service of others, neglect ourselves. If you're tired of feeling depleted and burned out, and you're ready to make a change, let Angela help you create a plan.

Learn to Pause Mindfulness Training

Course

First responders and other frontline workers have called this course straightforward, relatable and doable. Discover the evidence-based benefits of meditation and mindfulness and learn how to use these tools effectively. Instructor: Kim Colegrove

Conflict Resolution

Course

A brief quiz will help you define your conflict resolution style before you dive into the curriculum of this needle-moving course. Brenda will expertly guide you through data, steps and tips to help you become a conflict resolution champion.

Five to Thrive: Learn to Prime Yourself for Success With Better Habits

Course

Learn how to enhance mental and physical health and improve overall wellbeing by understanding the mind-body connection and habit psychology. Discover how five core habits can set you up for success.

How to Develop a Growth Mindset and be More Optimistic

Course

Could you use a little more optimism in your life? Whether you're a Negative Nelly or an eternal optimist, you'll love discovering how adopting a growth mindset can nurture optimism, and you'll learn how to get started.

The Road to Becoming a Trauma Informed and Resilient Leader

Course

Learn three primary traits of a trauma informed and resilient leader, and discover exercises, tools and resources to help you nurture these traits. Includes downloadable, printable resources and easy-to-follow instructions to help you get started.

Demystifying Meditation and Mindfulness

Course

Satisfy your analytical mind with science, research and evidence that will help demystify these ancient practices. Learn a practical approach to meditation and mindfulness, then sit back and relax while Kim guides you through a simple exercise.

Reverse the Burn

Course

Learn about inflammation from someone who has been adversely impacted by it. Explore the causes, symptoms and affects of chronic inflammation and learn what you can do to reduce inflammation and improve your health.

An Introduction to Mindfulness for Stress Reduction

Course

Retired police officer Erik Hulse tells us why and how he began his journey with mindfulness, and shows us how to use this powerful tool to increase resilience and reduce stress.

Survive and Thrive: How to rebuild compassion and resiliency.

Course

Zachariah Chamberlin brings experience, science and practical application to this illuminating course. Learn how to boost compassion for others—and yourself, and discover ways to bolster your resilience.

Intention and Goal Setting Workshop

Course

Perfect to kickoff a new year, but powerful any time! In this introspective and relaxing workshop, Wendy Hummell takes us through some gentle yoga, breathing, meditation and journaling. Get ready to be inspired.

Family Focus: How to create a less stressful, more mindful household

Course

Let's introduce your household to 3 simple daily habits that will help each family member feel less stressed. By learning these practices and experimenting together as a family, you can begin to nurture a more mindful and harmonious home.

20-Minute Meditation Class: Create an Inner Space

Course

Enjoy a 5-minute lesson, then sit back, relax, and feel your stress melt away as Kim guides you through this relaxing visualization meditation.

Recognizing and Addressing Stress and Trauma

Course

Maj. Darren Ivey discusses the intense stress that comes with a frontline job, and takes an honest look at the inevitable effects of trauma that can ruin physical and emotional health. He offers insights, practical tools and hope.

Taking Care of Yourself: Sleep

Course

Improving quality and quantity of sleep might be the single most important change you can make. This course is a MUST for anyone who struggles with sleep.

Journaling for Self-Care: Letters of Forgiveness

Course

Journaling is a great self-care tool, and writing a letter of forgiveness can help set you free from emotions that are negatively impacting your life. Learn how in this short but powerful course.

Sleep Hygiene: Tricks, Tips and Tools

Course

Whether you're a shift worker or you're just tired of feeling tired, this course is for you! Gather a few tips and consider some new habits to help you improve sleep quality and quantity.

Crucial Conversations: Navigating Adversity

Course

Wendy Hummell interviews author, podcast host, and resilience coach, Rodger Ruge. Rodger is the author of Navigating Adversity: Tactical Self-Care for First Responders.

The Foundational Attitudes of Mindfulness

Course

Begin or continue your mindful journey with instructor Erik Hulse. In this course, Erik masterfully weaves instruction and experience to help you understand and embody the foundational attitudes of mindfulness.

10-Minute Morning Yoga

Course

Try Wendy's short and simple yoga practices when you don't have much time, but you'd like to move your body a little. Perfect for your morning routine, or any time of day. Beginner to advanced yogi will enjoy the 10-minute practices.

Mindful Self-Preservation

Course

Stop trying to pour from an empty cup. Learn how to cultivate mindful awareness, focus on holistic wellbeing and seek balance. Take a simple self-assessment and discover the power of micro practices.

Journaling for Beginners - Tips & Ideas to Help get you Started

Course

Whether you've never journaled before or you're a veteran journalist looking for inspiration and motivation, you'll love learning why journaling is good for you and discovering creative ways to get started.

Easy Tools for Measuring and Managing Stress

Course

Tired of feeling stressed and overwhelmed? In this course, instructor Darren Ivey provides effective self-assessment tools for measuring stress levels, then offers practical and empowering strategies to create more balance and wellbeing in your life.

Meditation Starter Kit: 4 guided meditations to help you learn how to meditate

Course

Sit back and relax as Kim Colegrove guides you through four different 15-minute meditation techniques to help you experiment and learn what works for you. You can enjoy these guided meditations one at a time, at your own pace, or try all four!

Start or Reboot a Meditation Practice Using the Rule of 3

Course

Short and to the point! This course will help you get started with meditation or reignite a practice that has fizzled out. Learn how applying The Rule of 3 can help you form a new habit and establish a sustainable meditation practice.

The New Generations: How to Recruit, Retain and Motivate

Course

Generation Zers are starting their careers and Millennials are taking on leadership positions. In a refreshing way, we’ll explore the positives they bring to organizations, and we'll discuss ways to grow them into the leaders we need for the future.

Assess and Address Your Stress

Course

In this course, we'll talk about how accumulated stress impacts our overall health. We'll take a short stress assessment to measure how stressed we are, and we'll address our stress with two simple stress reduction tools.

EQ: Master Your Resilience With Emotional Intelligence

Course

Wendy Hummell, a 24-year law enforcement veteran, helps us understand what emotional intelligence is, why it increases resilience, and how it can enhance our personal and professional lives.

Being Creative

Course

After 30-years in healthcare, Jeanean Mitchell has turned her full attention to creativity. This course is thought-provoking, evidence-based, inspirational—and unlike anything we've ever published! It's about being creative and SO MUCH MORE! 4+ hours

Yoga is for EVERY BODY

Course

Learn how yoga can help support better health and pain management. This class includes stretches to ease the symptoms of Carpal Tunnel, chair yoga, and a full yoga session on the mat. Instructor: Wendy Hummell

Nutrition 101

Course

Are you ready to get off the diet hamster wheel? This course highlights simple, basic nutrition facts that can help you make healthier choices, feel better and look better. Instructor: Barb Hamilton

Developing Women Leaders

Course

Men and women alike will benefit from the research and personal experiences that uncover unconscious actions and beliefs that hold women back. We'll explore subjects like imposter syndrome, the inner critic, and many more. Instructor: Brenda Dietzman

Sugar, The Bitter Facts

Course

This course is an absolute must for anyone seeking to improve their nutrition. Learn about hidden sugars and discover little-known truths to help you make informed decisions about your diet. Instructor: Barb Hamilton

$19.00 / month

$99.00 / year

Understanding ACEs (included with membership)

Personal Mission Statement: A Guide to Designing Your Journey

Walking Away from Stress

Yoga Basics for Absolute Beginners

The ARC of Mindfulness (Awareness, Resilience, Compassion)

Understanding Stress and Post-Traumatic Growth

Cultivating Happiness: How to experience more joy and satisfaction

Taming the Beast: Tools and tips to help control your anger and rage

Building Resiliency: The Dawn of the Mentally Strong Person

Basic Mindfulness for Stress Reduction

Building a Wellness Program from the Ground Up

Meditation 101: START HERE

Retired!! Now What? Helpful Tips for First Responder Retirement

Know Your Communication Style

Coach or Critic? Implementing strategies to overcome negativity bias and limiting beliefs

Creating a Self-Care Plan

Learn to Pause Mindfulness Training

Conflict Resolution

Five to Thrive: Learn to Prime Yourself for Success With Better Habits

How to Develop a Growth Mindset and be More Optimistic

The Road to Becoming a Trauma Informed and Resilient Leader

Demystifying Meditation and Mindfulness

Reverse the Burn

An Introduction to Mindfulness for Stress Reduction

Survive and Thrive: How to rebuild compassion and resiliency.

Intention and Goal Setting Workshop

Family Focus: How to create a less stressful, more mindful household

20-Minute Meditation Class: Create an Inner Space

Recognizing and Addressing Stress and Trauma

Taking Care of Yourself: Sleep

Journaling for Self-Care: Letters of Forgiveness

Sleep Hygiene: Tricks, Tips and Tools

Crucial Conversations: Navigating Adversity

The Foundational Attitudes of Mindfulness

10-Minute Morning Yoga

Mindful Self-Preservation

Journaling for Beginners - Tips & Ideas to Help get you Started

Easy Tools for Measuring and Managing Stress

Meditation Starter Kit: 4 guided meditations to help you learn how to meditate

Start or Reboot a Meditation Practice Using the Rule of 3

The New Generations: How to Recruit, Retain and Motivate

Assess and Address Your Stress

EQ: Master Your Resilience With Emotional Intelligence

Being Creative

Yoga is for EVERY BODY

Nutrition 101

Developing Women Leaders

Sugar, The Bitter Facts