Deep Rooted Wellness and Creatives

09/02/2025

🎒 Walking With Weight Ain’t Nothing New! 🎒

Weighted vests may be trending in the menopause space, but ladies—our bodies were built to carry weight. From our ancestors hauling meat after endurance hunts to modern-day backpacking, carrying shaped who we are.

Walking with weight (aka rucking) strengthens bones, boosts endurance, improves posture, and builds resilience—without the high injury risk of running.

Training for a Wild Resilience Backpacking Retreat? You don’t need fancy gear. Toss some cans of tomatoes in a backpack, wrap them in a sweatshirt, and go for a walk. Simple, powerful, effective.

💪 Ready to fuel your body, build strength, and embrace resilience? Check out my Deeply Rooted Coaching programs and upcoming Wild Resilience Retreats. Link in bio. 🔗



Blog Link:
https://www.deeprootedwellnessandcreatives.com/post/walking-with-weight-ain-t-nothing-new

09/01/2025

Grateful. Inspired. Humbled.

This weekend I had the honor of facilitating three workshops for 10 women veterans during a healing retreat on beautiful Raquette Lake in the Adirondacks. Accessible only by boat, this sacred space created room for connection, reflection, and growth.

🌿 Somatic Stress Release – grounding practices, body scans & foam rolling
🌿 Creative Nature Arts – mandalas & “cloud journaling”
🌿 Personal Wellness – exploring the Medicine Wheel & 8 Dimensions of Wellness

Each woman left with tools, handouts, journals, and a complimentary coaching session to continue her journey. 💚

Forever thankful to for supporting this work and creating spaces where healing in nature can happen.

09/01/2025

🏃‍♀️ Nutrition isn’t a sprint—it’s a marathon.

There will be setbacks. There will be plateaus. And guess what? That’s NORMAL.

Sometimes progress means adjusting macros… and sometimes it even means eating more. 🍽️
Yes, reverse dieting can be one of the most powerful tools for women—but it comes with emotional challenges too. That’s where guidance matters. 💚

In Deeply Rooted Holistic Coaching, I’ll help you navigate setbacks, fuel your body properly, and shift your mindset so you can stay consistent for the long run.

✨ DM me “MARATHON” if you’re ready for sustainable results.

08/30/2025

"I didn’t just finish the hike… I carried its energy into my life."

"Participating in the retreat sparked a period of physical, mental, and emotional renewal and abundance. The hike pushed me physically and mentally, as it was difficult at times. However, I feel the true benefits lingered in the days after completing the retreat, and I felt an increased sense of optimism and motivation. The urge to keep moving and the feeling of productivity persisted, and I was able to apply this energy to different goals and objectives in my own life. The combination of personal accomplishment alongside the connections and vulnerability shared during the retreat contributed to these feelings of empowerment and fulfillment. "
Join the next Petite Retreat — where the trail transforms you far beyond the day we hike it. 🌿✨
📅 September 14th
📍 Split Rock Reservoir, Rockaway, NJ
🔗 Register now — space is limited.

08/27/2025

08/26/2025

💪🌿 Deeply Rooted Coaching: Fuel Your Body, Move Your Body, Thrive 🌿💪

Are you ready to take your wellness to the next level? At Deeply Rooted Coaching, we help women fuel their bodies for energy and performance, build strength, and cultivate resilience—mentally, emotionally, and physically.

✨ Nutrition Coaching: Macro calculations, eating for energy, mindset shifts, and support for disordered eating. Fuel more, do more—ditch the “eat less, do more” mentality.

✨ Fitness Coaching: Strength training, performance enhancement, and pushing past mental and emotional roadblocks. Virtual monthly programs or in-person options are available.

It’s not a quick fix—it’s a long-game approach that builds confidence, stamina, and sustainable results.

Ready to move, fuel, and thrive? Link in bio to start your journey today. 🔗

08/25/2025

✨ “Here, in the quiet of the Adirondacks, the world’s distractions fade… leaving space for presence, reflection, and the slow, deliberate work of healing.” ✨

I’m deeply humbled and grateful to have my work so beautifully captured by George Cassidy Payne. In this heartfelt article on his Medium blog, he brought to life the essence of Wild Resilience—nature as co-therapist, retreat as journey, and healing as quietly powerful.

I encourage you to read the full feature here:
https://medium.com//wild-resilience-healing-through-nature-with-audrey-costa-2df729bd6f25

Explore more of George’s writing on his Medium blog:
https://medium.com/

With deep gratitude,
Audrey 🌱

08/24/2025

🌿 August Hike Recap – Mindfulness & Self-Care in Nature 🌿

What a beautiful, almost-fall morning we shared at Allamuchy State Park this morning. 🍂✨ The crisp air and gentle sunshine set the perfect tone as we walked 3.5 miles together, practicing mindfulness, self-care, and deep presence on the trails.

Beyond the movement, what made this hike so special was the connection and community—women coming together to slow down, reflect, and simply be in nature. 💚 These moments remind us that self-care isn’t just about what we do for ourselves, but also the company we keep and the spaces where we feel supported.

I feel so grateful for each person who showed up with openness and intention. 🌲

Until next time, may you carry the peace of the forest with you into your daily rhythm.

08/24/2025

🌿 Fuel Your Body, Fuel Your Life 🌿

New BLOG!

When was the last time you truly felt hungry? Hunger isn’t always about food—it can be stress, boredom, or emotions. Challenge yourself: next time you feel hungry, set a timer for 30 minutes and check in with your feelings.

Nutrition isn’t a quick fix—it’s a long game. With Deeply Rooted Coaching, I help women fuel their bodies for energy and performance, tackle emotional eating, and create sustainable habits that last.

💪 Eat more. Move more. Feel more.

BLOG Link in bio to learn more. 🔗

08/22/2025

Whole-Self Integration: Body. Mind. Spirit.

We don’t believe in compartmentalizing your healing. Your physical, emotional, and spiritual selves are all invited to show up fully. That’s where the transformation happens.

💬 “This was one of the most challenging things I’ve ever done—but one of the best. For someone who had barely even gone camping, never mind living in the wilderness for a few days with someone I didn’t know, it was an amazing experience. Audrey planned calls ahead of time, helped me prepare, had activities to help me work through my stuff, and made sure I was okay every step of the way. I felt so proud when we finished. At times I wanted it to be over, but when it was—it’s all I wanted to do again.”