Mountain Heart Wellness

12/13/2025

💛 Again and again, this beautiful practice of yoga has brought me back to myself. Through presence, patience, and trust, it has taught me how to move with my nervous system instead of against it.

✨ I want to help you to create this same space for yourself, which is why I am so excited to offer a new experience called Somatic Yoga For Women!

🧘‍♀️ This six-week series is designed to support gentle reconnection with your body through intuitive, nourishing movement, breathwork, and mindful yoga. Each 75-minute session invites you to release tension, build awareness from the inside out, and restore a sense of ease and safety within your body. With only 8–10 women per group, you will receive individualized guidance in a supportive space that honors your pace, your story, and your needs.

This series is for any woman longing for a gentle, empowering, and restorative approach to yoga, both on and off the mat! Save the date for our first session:

📅 January 5 – February 9, 2026
⏰ Monday mornings from 10–11:15 AM
📍 Mind & Body Wellness Center Gathering Room, 104 State Route 101A, Amherst, NH
🔗 Register now at mountainheartnh.com

12/10/2025

🕯️ As the year comes to a close, we have the opportunity to slow down, reflect on all that has been, and set clear intentions for what is to come. I am SO excited to open this space with you through an introductory workshop exploring the 13 Holy Nights!

✨ Join us for Sisterhood Solstice Circle, in introductory workshop rooted in this sacred winter tradition as a way to receive guidance, deepen intuition, and bring clarity into the year ahead:

Join Us!
📅 Sunday, December 21st | 10am-11:30am.
📍 Mind & Body Wellness Center, 104 State Route 101A, Amherst, NH
🔗 Register now at mountainheartnh.com

12/10/2025

So excited to host this powerful circle this winter solstice. 🕊️

I'm super excited to be hosting along side Mountain Heart Wellness. We have some space for those wild hearted women that would like to join us.

12/07/2025

🤔 I was talking with a client about the emotions that challenge me most, and he was surprised when I said it wasn’t anger or sadness or even boredom. Those emotions have wisdom, and they’re often what guide me back to movement, because the body holds what the mind cannot carry alone.

Someone recently told me they exercise for the same reason “everyone does,” which in his words was to look good naked. I laughed, because that has never been my reason.

I move my body to model strength and health for my kids, to keep up with the people I love, to honor this one life and this one body I’ve been given, and to feel capable in my own skin. I move to stay mentally well, to let emotions release instead of stagnate, and to keep climbing every dang mountain that calls my name.

💛 Let this be a reminder to notice what movement does for your emotional landscape, not just your physical one.

12/01/2025

🍂 Nesting November carried a different rhythm this year, one that asked me to slow down in ways I did not realize I needed. I found myself lingering in silence a little longer, staying consistent with my small rituals, and giving myself permission to move through each day with more intention. The more I softened my pace, the more I noticed how much ease was available when I wasn’t rushing to keep up with anything other than my own breath.

This month reminded me in more ways than one that tending to myself in simple, meaningful ways creates a ripple effect through every part of my life. I truly made space for it, and in doing so, I felt more grounded and more clear than I have in a long time. As November comes to an end, I am grateful for the steadiness it offered and the clarity that came from slowing down enough to feel present in my own life.

💛 What did you do to tend to yourself this month? And if you find it hard to answer, my friend…start now.

11/29/2025

✨ Happy Small Business Saturday! ✨ For today only, 11/29, enjoy a Flash Sale with $150 off either Costa Rica retreat using the code Friendsgiving!

🌿🤍 These two intentional getaway experiences were created to help you slow down, reconnect with yourself, and explore the beauty of Costa Rica alongside a supportive, like-minded community. Whether you're traveling with friends or gifting yourself a solo adventure, each retreat offers restoration, adventure, and moments that stay with you long after you return home.

Join us! Register now at mountainheartnh.com

11/25/2025

🍂 There is something sacred about working with what has already lived its season. Life, death, rest, and renewal all belong to the same cycle, and there is beauty in honoring each part. As the Earth settles into her long exhale for the colder season, we are invited to settle in as well.

Taking time to gather what the season leaves behind or creating something simple with your own hands can become its own form of self-care. This small ritual helped me slow down, focus on one thing at a time, and meet myself with softness instead of urgency.

💛 As we move toward Thanksgiving and the swirl of the holidays, may we carry that same steadiness with us, giving ourselves more grace than pressure and allowing ourselves to be present with what is right in front of us.

11/21/2025

🧘‍♀️ Join me for another yoga session 11/25 at 6:30pm!

This class gives you a chance to reset, shake off the day, release whatever you’ve been carrying, and let movement create space where tension once lived.

My favorite part is watching women rise from their mats feeling lighter, softer, and more at ease in themselves. It’s a privilege to hold space for this once a month, and I’m grateful for every woman who chooses to show up for herself in this way.

📅 Tuesday, November 25th @ 6:30pm
📍104 NH Route 101A Amherst, NH
Register now at https://www.mountainheartnh.com/retreats-and-workshops

11/17/2025

💚 So many people come to me and say, “breathing doesn’t work for me.” And I get it, because for a long time, I believed that too.

But I’m here to tell you that if it “doesn’t work for you,” you probably aren’t doing it right. Yes. I said it. Bold, I know. I once had a yoga teacher tell me she became a teacher just to teach people how to breathe, and 20-something me thought that was ridiculous. Now? I get it — and I love teaching people how to breathe in a way that truly shifts their nervous system.

Here are two of my favorite starting techniques:
✨ Box Breathing — inhale, hold, exhale, and hold for the same count each time. Repeat 8–10 rounds.
🌿 Nadi Shodhana — place your peace fingers on your third eye and use your thumb and ring finger to alternate blocking each nostril.

💛 I invite you to practice these each day. The more familiar your body becomes with intentional breathing, the more powerful these tools become.

11/14/2025

✈️ Us wild-hearted women are heading to Costa Rica!

What’s included in this experience? You’ll join us for somatic sessions, yoga classes, sound baths, excursions through the cloud forest, the Whales Tale Beach, a natural spa experience by the river, and so much more.

All travel accommodations are already arranged, and with the help of our incredible hostess Martine, you can simply arrive and be.

It’s not too late to join us!
🌿 Root to Rise: EmpowerHER Wellness Retreat
📍 Talamanca Mountains, Costa Rica
🗓 February 28 – March 7, 2026

💚Register now at mountainheartnh.com

Questions? Email tracicoteyoga@gmail.com or send me a DM!

11/10/2025

💛 Every parent makes mistakes! We all lose patience, raise our voices, or react in ways we wish we hadn’t. Many parents believe conflict is what harms their child, yet what truly matters is how we return to our children afterward.

Modeling how we repair an explosive emotion, whether that’s apologizing or talking through your feelings out loud, shows them that love does not disappear when things get hard.

It’s through repair that children develop trust, resilience, and an understanding that relationships can hold both conflict and care even when emotions spill over.

💬 How do you practice repair in your home when things don’t go as planned?

11/07/2025

🧘‍♀️ Treat yourself to an evening just for you!

Join us for our Yoga, Breath & Sound Healing Workshop, a 90-minute experience blending slow, intentional yoga and guided breathwork with the soothing vibrations of live sound healing instruments. Singing bowls, chimes, gongs, and gentle tones will guide you into deep relaxation and quiet reflection. We’ll then conclude the evening with a deeply restorative Yoga Nidra to invite presence, balance, and inner peace.

🌿 Tag a friend and register now at mountainheartnh.com.