Deep Rooted Wellness and Creatives

04/02/2026

Thank you to New Jersey Voyager for the article!

Today we’d like to introduce you to Audrey Costa. Hi Audrey, can you start by introducing yourself? We’d love to learn more about how you got to where you are today?My path into this work has been both professional and deeply personal. I spent over 20 years in education and wellness, beginning m...

04/02/2026

You don’t have to choose the hardest path to grow.
As women, we’re often taught to push harder, do more, and prove our strength—
even when our bodies are asking for something different.
Wild Resilience Retreats offer another way.
These are guided, women’s backpacking experiences designed for deep mental, emotional, and spiritual work—
not survival skills, not performance.
Just real, supported growth in nature.
🌿 Foundations (Beginner)
🔥 Expansion (Intermediate)
❄️ Misogi (Advanced)
Each experience meets you where you are—physically, mentally, and emotionally.

04/01/2026

“You’re how old?!”

No… I’m not “well preserved.”

I just never stopped moving.

Started seriously lifting at 33.
Strongman at 38.
Still pushing limits at almost 53.

Here’s the truth:

👉 Pushing your body changes your mind.
👉 What you think are limits… usually aren’t.
👉 And most “I can’t” is really “I won’t.”

So I’ll ask you—

What excuse are you holding onto right now?

And more importantly…
are you ready to let it go?

Don’t know how? Reach out.

https://open.substack.com/pub/deeprootedwellnessnj/p/youre-not-too-oldyoure-just-not-moving?r=6j75ik&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

04/01/2026

Real confidence isn't loud. It doesn't chase validation or perform for an audience.

It grows in the quiet moments — when you make a decision that costs you something, but aligns with who you actually are.

That's integrity in action. Not a buzzword. A daily choice.

You don't build self-worth by proving yourself to others. You build it by honoring what matters to you, consistently, even when no one's watching.

One value lived with intention shapes more than a hundred goals written down and forgotten. 💡

So here's a question worth sitting with this week:

What value will actually guide your decisions — not the ones you'd post about, but the ones you'd make at 2pm on a Tuesday when no one's keeping score? 🔑

Choose that. Act from that. Watch what quietly shifts. ✨

03/30/2026

Boot recommendations? I don’t have one. 👟

And I never will.

Here’s why: feet are deeply individual. Your arch, your width, your gait — no two people are the same. So when clients ask me what boot to buy, I refuse to point them toward a brand.

What I will do? Send them to a store that actually knows what they’re doing.

Places like have staff who understand fit, function, and the specific demands of your activity. They’ll put you in the right boot for your foot — not just whatever’s trending.

Pro tips once you’re there:
👉 Try them ALL on — men’s, women’s, boots, shoes, whatever fits best. Labels don’t matter. Your comfort does.
👉 Size up at least a half size.

Doubling socks or using sock liners on the trail? You’ll need that room. A tight boot on mile 3 is a miserable boot.

Stop buying footwear based on Instagram recommendations. 🛑

Go get properly fitted. Your knees, hips, and back will thank you later. 🙌

03/27/2026

What fills your cup when the wilderness demands everything you have? 🌿

Honored to facilitate Staying Rooted in the Field — a self-care and burnout prevention workshop for the incredible guides at at the Winter Rendezvous Meeting.

These guides show up for everyone else. Rain, cold, exhausted clients, back-to-back seasons.

The work is meaningful — and it’s relentless.

The workshop covers the full cycle of guiding life:
🍂 Pre-season — prepare before the demand hits
🏕️ In-season — sustain yourself while you’re in it
🌱 Post-season — recover and restore when it’s done

And not just physically. We go deep on mental, emotional, and spiritual self-care too — because guiding asks for all of you.

Sustainability in this field isn’t a luxury. It’s what keeps you out there doing the work you love for the long haul.

Take care of your guides. Take care of yourself. 🌿

03/25/2026

Ask yourself: What would truly nourish me right now?

Balanced meals with protein, fiber, and hydration stabilize blood sugar — and mood.

Energy isn’t just physical. It’s emotional.

Support your body so it can support you.

Add one colorful whole food to your plate today.

03/25/2026

What would truly nourish me right now?

Not the quickest thing. Not the easiest thing. The *right* thing.

Here's what most people miss: balanced meals — real protein, real fiber, real hydration — don't just fuel your body. They stabilize your blood sugar, which stabilizes your mood, which changes how you show up in every conversation, decision, and moment of your day.

Energy isn't just physical. It's emotional. It's mental. It's the difference between reacting and responding.

Your body is working hard for you. Every single day. The least we can do is return the favor.

Start small. Start today. 🥦🫐🥕

Add one colorful whole food to your plate — a handful of berries, a side of roasted vegetables, a slice of avocado. That's it. One choice. One shift.

Small habits build the foundation for a life that actually feels good. 🌱

03/23/2026

I’m seeing more therapists, coaches, yoga teachers, and wellness professionals wanting to take clients outdoors this year.

And I love that.

But here’s what most don’t realize:

Your standard professional liability insurance likely does NOT cover hiking or backpacking programs.

Nature-based work is powerful — but unmanaged risk can harm your clients and your career.

If you are thinking about:

• Guided hikes
• Backpacking retreats
• Outdoor somatic sessions
• Yoga in nature
• Experiential processing outdoors

You need a structured plan.

Start with my FREE guide:
🌿 Before You Take Clients Outdoors

Then, if you’re serious about building a safe and ethical program, my Professional Blueprint walks you through:

✔ Risk management systems
✔ Insurance and documentation planning
✔ Training and certification alignment
✔ Experiential program design
✔ Launch timeline strategy

I’m currently booking a limited number of Discovery Calls for professionals who want personalized support.

Comment “OUTDOORS” for the free guide.
DM me “BLUEPRINT” if you’re ready for the next step.

Don’t wait until something goes wrong to build your safety plan.

03/21/2026

Healing isn’t always soft.

Sometimes it looks like sweat, tired legs, and proving to yourself that you can do hard things.

This week I’m writing about the connection between physical challenge and healing, especially for women carrying trauma, self-doubt, and the weight of old stories.

Sometimes the mind rests when the body works. And that’s where the magic happens.

New piece on Substack.
https://open.substack.com/pub/deeprootedwellnessnj/p/healing-doesnt-always-look-soft?utm_source=share&utm_medium=android&r=6j75ik

03/20/2026

Recovery isn’t passive.
It’s nervous system work.

Slow breathing. Sunlight on your skin. A quiet walk in the woods.

When your body feels safe, it heals.

Give your system permission to downshift.

Step outside today and take five slow breaths.

03/18/2026

I’m honored to share an exciting professional update.

In addition to offering program development consultation through Deep Rooted Wellness, I have joined the team of consulting mentors for the Certified Nature Informed Therapist and Certified Nature Informed Practitioner trainings through The Center for Nature Informed Therapy in Maryland.

This opportunity feels especially meaningful as it represents a true full-circle moment in my career.

In 2022, I completed this comprehensive training at a pivotal time in my professional journey.

It deeply influenced my path and ultimately led me to return to graduate school to pursue my Master’s in Clinical Mental Health Counseling.

Today, as a Licensed Associate Counselor, I have the privilege of integrating nature-informed approaches into my clinical and coaching and nature retreat work.

To now step into a mentorship role — supporting other professionals as they learn to ethically and effectively integrate nature into their own practices — is both humbling and deeply aligned with my purpose.

I’m especially grateful to Dr. Heidi Schreiber-Pan for her leadership and vision. Her work continues to shape and elevate the field of nature-informed therapy in meaningful ways.

It is an honor to contribute to a program that is helping practitioners reconnect individuals to themselves, to others, and to the natural world.

Looking forward to supporting the next wave of professionals doing this important work.