Mountain Heart Wellness

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Amherst, NH
Mountain Heart Wellness

Mountain Heart Wellness provides children, teens, and their caregivers the emotional literacy skills Be well,
Traci

“Kids do well if they can.” - Ross Greene

I believe in this mantra with every fiber of my being. If a kid is not doing well, it is because they lack the skills needed to tackle whatever obstacle it is they are trying to overcome. I am passionate about building relationships as the foundation to cultivate a safe space of authentic learning to occur. Within this safe space, kids are able to quiet the distractions of life and connect to their hearts and minds, explore new ways of being, and feel empowered to make change. I have a Master of Science and Certificate of Advanced Graduate Studies in School Psychology. I am also a certified Mindfulness Based Stress Reduction for Teens Trainer and Yoga Teacher. I have experience working with young people with a range of challenges including learning differences, mental health disorders such as anxiety and depression, substance use challenges, self-harm behaviors, executive functioning challenges that arise from disorders such as ADHD and Autism, as well as those looking to develop more positive coping skills to navigate the stress they encounter in life. I am well versed in psychoeducational assessments and evaluations, as well as the laws and regulations public education settings are required to follow. It is critical to me that every single student is afforded an equitable opportunity for learning, while being treated with kindness and dignity. I strive to be culturally sensitive & operate from a person-first perspective. I am solution-focused and holistic in my approach when working with my clients. I operate from a wellness-based perspective, and enjoy connecting with people outside as much as possible. Please reach out if you think you or your child may benefit from working with me. I am happy to answer any questions you may have, as well as have a free, initial consultation to see if we are a good match. In the meantime, I wish you peace and joy in this very moment.

09/02/2025

💻🌿 Curious about joining us in Costa Rica? Come join us for a special online info session with Martine, our travel guide, where we’ll share everything you need to know about the Root to Rise: EmpowerHER Women’s Wellness Retreat happening in March!

✨ We’ll walk you through what to expect during the week, including daily practices, nourishing meals, questions about accommodations, and travel.

📅 Tuesday, September 9, 2025 .
🔗 Register here: https://us06web.zoom.us/meeting/register/pVopabizRAucO3_sMaj1jw #/registration

08/29/2025

🌿 When was the last time you did something for yourself simply because it brought you joy? If you have to stop and think about it, that might be a sign you’re not giving yourself enough space to truly prioritize it.

💛 Caring for ourselves doesn’t cancel out caring for our children. Making space for joy amidst everything else we do models that responsibility and joy can live together. It helps our kids see that play, laughter, and creativity belong in everyday life, and that joy has a place right alongside the things that need to get done.

Choose joy. Just for you. Allow yourself time to pause and center. Join our 3-day retreat this fall, the Embodied Wellness Weekend for Wild Women, October 10–12, 2025 at Sky Meadow Retreat Center in Stannard, Vermont.

💌 Questions about food, accommodations, or registering with a friend? Email tracicoteyoga@gmail.com

08/26/2025

☀️ As summer comes to an end, my heart is full from the joy this season brought. From painting at Creative Skill Builders, to hiking mountain trails with our Girls Leadership Backpacking Adventure, each camp carried its own kind of magic.

💛 As the school year begins, my hope is that these little seeds of confidence, creativity, and connection keep growing inside each child who joined us this summer.

✨ Stay tuned for next year’s dates, and have an awesome school year!

08/22/2025

🧘‍♀️ Some days it’s five minutes, some days it’s a full session. What matters is giving myself the chance to move and breathe, and remind my body that it deserves care too.

Daily movement doesn’t have to follow a strict routine to make a difference. But each time I show up, I feel a little more present in my own skin and a little more grounded for whatever the day holds.

08/18/2025

💛 Perfection is not what shapes connection. What your child remembers is how you showed up in the everyday moments.

🌸 "Being present" asks you to step out of what has already happened and what still waits to be done. It means noticing this moment and allowing yourself to be in it. And sometimes that really is harder than trying to do everything right, yet it matters more than you may realize.

✨ So you make a few mistakes. That’s part of it. What stays with your child is the steady rhythm of your attention and care. Parenting is not only about the work, but the simple joy of being together.

08/15/2025

🍃 There is a kind of medicine in the natural world that no pharmacy or book offers.

Nature speaks in sensations rather than words and invites the nervous system to remember what it has always known: it is safe to pause, to rest, and to simply be.

The natural world moves at its own steady pace, never rushing or forcing what comes next. Seasons shift, growth unfolds, and time carries things forward in its own way. Watching this can remind us that our lives have their own pace too, and sometimes the best thing we can do is let things run their course while staying present. When we take on that mindset, it can naturally change how we meet challenges, how we respond to what comes our way, and how we connect with the people around us.

This is the kind of mindset we cultivate for all of our retreats, and we currently have three for you to choose from:

☀️ Balanced Bliss & Sacred Waves: A Pura Vida Journey — open to all
🧘‍♀️ Root to Rise: EmpowerHER — a women’s-only mountain immersion
🌿 Embodied Wellness Weekend For Wild Hearted Women: women’s only retreat in Vermont

Both experiences offer nourishing meals, mindful movement, and time to reconnect with yourself, and with the natural world that holds you so well. If this speaks to something your heart craves, learn more at mountainheartnh.com.

08/12/2025

Self care is one way to show up for yourself in the middle of everything else life asks of you. It doesn’t have to be complicated or take hours out of your day, and sometimes the smallest choices make the biggest difference.

Here are a few ideas you can try today:

🎥 Watch your favorite movie from start to finish without multitasking
💌 Write a note to your future self and keep it somewhere meaningful
📻 Dance in your kitchen to what used to be your favorite song
🍪 Bake something you’ve been craving
🌳 Sit under a tree and notice the sounds you hear for two minutes
🖊 Journal five moments that made you feel proud this month
📞 Call someone you haven’t spoken to in a while, just to say hi
🛏 Wash your sheets early in the day so you can climb into a fresh bed tonight
📚 Revisit a book you loved years ago and read your favorite chapter
🪞 Stand in front of a mirror and name three things you appreciate about yourself
🍓 Arrange a small snack plate with your favorite colors and textures

Which one will you give yourself today?

08/08/2025

✨ This is your chance to say YES to yourself!

Join us this Fall for the Embodied Wellness Weekend for Wild Women! 🌿

This 3 day retreat is an opportunity to step away from the pace of daily life and come home to yourself in the company of supportive, like-minded women. Through practices like Shakti Flow yoga, somatic breathwork, sound healing, meditation, and intentional time in nature, you’ll reconnect with your body and nervous system. Each day includes nourishing meals, restorative space to rest or roam outdoors, and time for reflection.

You’ll head home feeling refreshed, more in tune with yourself, and equipped with practices that can support your wellbeing long after the weekend ends.
Want to turn it into a 4-day weekend? We’re offering that option this time!

📅 October 10–12, 2025 at Sky Meadow Retreat Center in Stannard, Vermont
💌 Questions about food, accommodations, or registering with a friend? Email tracicoteyoga@gmail.com

08/04/2025

Our Creative Skill Builders Summer Camp is 2 weeks away!✨

🌿 This 4-day experience is designed to nurture creativity and emotional literacy in kids entering 1st-5th grades. Through a blend of art therapy, mindfulness practices, yoga, nature-based activities, and therapeutic games, participants will explore new ways to understand and express their emotions, all while having fun and making new friends.

🎨From creating art to practicing yoga, and exciting games to mindful moments in nature, this camp offers a diverse range of activities to help kids grow both mentally and emotionally.

📍August 18th-21st, 9:00 am-2:00 pm, at Buck Meadow in Amherst, NH.
🚨 I have a few spots still open! DM me for more info or register now at mountainheartnh.com!👈

08/01/2025

⛰️ Exploring the woods on my own was an essential part of my own empowerment journey.

Learning how to navigate the physical challenges was one aspect, but really, for me, it was the mental challenge that was the most difficult. Learning that my mind was often ready to give up before my body. Being able to recognize the thought patterns that were holding me back - the stories I was telling myself that were unhelpful. Having the quiet, steady presence of nature to hold me in this discomfort; the peaceful rhythm of the trees reminding me of my own strength; and the flow of the rivers and streams urging me to let go.

These experiences gave me the time and space to sort through the nonsense and create a NEW story… and it was everything. I was fortunate enough to have a friend, a fellow wild-hearted woman, who was with me on these journeys. As we often said, “it was the best of times, and the worst of times”. And we showed up for it all. For ourselves and for each other.

🙏 I am now 41 years young, and this backpacking trip was the best one yet. I felt stronger in my body than I did when I was in my twenties. And my mindset was INCREDIBLE. All of the mindfulness practice and gratitude and creating a new narrative of being ENOUGH was all I heard and experienced. I am so grateful for this journey. Because without those “worst of times”, these “best of times” probably wouldn’t be as awesome.

💚 This is the kind of transformation I want to offer through Girls Empowerment Camp this August and our Wild Women’s Retreat this fall. Whether it’s a young girl learning to trust her voice or a woman reconnecting with her strength, these experiences are rooted in self-discovery, courage, and community.

🌿 Girls Empowerment Summer Camp | Girls entering 6–8th grade | August 4–7, 9:00 AM–2:00 PM

🌿 Embodied Wellness Weekend for Wild-Hearted Women | October 10–12, 2025

For more details on these offerings, visit mountainheartnh.com

07/29/2025

🎒 Our Girls Leadership Backpacking Adventure was one for the books! Over the course of three days, we wandered deep into the White Mountains and tackled two peaks over 4000 feet in elevation. We carried our heavy backs the entire way, set up our hammock “tents” in the backcountry, and got comfortable with being uncomfortable.

🏞️ We swam in mountain lakes and frigid rivers, we opened our senses to the natural world, and we laughed, embraced being silly and sang all the songs. These young women are on year 3 of adventuring into the White Mountains of NH, and witnessing the trust in their own inner compasses as well as respect for each other and Mother Nature was truly inspiring.

🌿 They embraced the independence that comes with being in the woods and found so much joy in sharing that experience side by side. These girls showed up with curiosity and courage, and I couldn’t be prouder of the strength, connection, and leadership they brought.

💚 I’m already dreaming of next year’s adventure!

07/25/2025

💚One of the kindest things you can do for your body is to notice what it’s telling you. A daily gentle check in is a simple way to bring awareness to how you’re feeling - physically, mentally, and emotionally. Your nervous system speaks through subtle signals, and you don’t have to fix or change anything.

You just have to have the courage, and patience, to slow down and listen. Awareness is the first step toward regulation, and these moments of reflection create steadier rhythms of care over time.

💬 What’s one way your body asked for support today?

Address

104 New Hampshire Route 101A
Amherst, NH
03031

Website

https://www.mountainheartnh.com/

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