Deep Rooted Wellness and Creatives

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.

03/17/2026

The sun hit the scars on my son’s arm this weekend and time folded in on itself.

For a moment I was back in those years when the pain felt endless.

This week I wrote about the scars that remain, what they remind me of, and the strength it took to survive those years.

Some scars never fade.

But neither does the resilience that comes from living through them.

New piece on Substack. Link in bio.

03/16/2026

I never thought my pain would be worth anything. I shouted at the sky, I asked “Why me?” over and over. But what I once carried as sorrow has become my purpose. On the trail, I walk with women, we shed tears, we heal — together. This is my story of turning pain into purpose.

How the weight I carry became my purpose

03/15/2026

Today, 4 incredible women joined me for a 6.5 mile intermediate hike at Jenny Jump State Park.

Along the trail we explored the legend and history of Jenny and the story behind why she jumped.

From there, we climbed steadily to the ridge, took in sweeping overlooks, and found a quiet rock outcropping where we paused to journal.

One of the things that always amazes me is how naturally conversation flows on the trail.

Something about moving through nature opens the mind and body — and suddenly the conversations we might hesitate to have indoors come easily.

Today we welcomed a new face into the group, shared stories, reflected on gratitude, and planted seeds for who we want to become.

There was a powerful moment where we talked about the simple but profound truth:

We can build the life we dream of.

Step by step.

Trail by trail.

Choice by choice.

Grateful for the women who show up for themselves and for each other. 🌿

03/15/2026

Protein is for women who want to feel strong on the trail.

If you’re training, hiking, lifting, or carrying a pack — your muscles are working.

Protein:
• Repairs muscle tissue
• Supports recovery
• Preserves lean mass
• Stabilizes blood sugar
• Helps keep energy steady

When you under-eat protein, recovery slows. You feel sore longer. You feel weaker. Your body stays in stress mode.

Ladies — we cannot ask our bodies to perform, climb, carry, adapt… and then not give them the building blocks to rebuild.

Protein is not about shrinking.
It’s about strengthening.

Fuel the work.
Recover well.
Build resilience — inside and out.

03/14/2026

Healthy fats are not something to fear — they are foundational.

Especially for women.

Fats:
• Support hormone balance
• Aid nutrient absorption
• Improve satiety
• Provide long-lasting energy
• Support brain function

On long hikes or backpacking trips, healthy fats become essential for sustained energy and warmth.

If you’re always hungry…
If your mood feels unstable…
If your recovery feels off…

It may not be “too much food.”
It may be not enough of the right balance.

Your body is not designed to function on restriction.

It is designed to adapt, build, and perform — when properly fueled.

We do not restrict strength.
We nourish it.

03/13/2026

🥾 Rooted & Resilient: Trail Ready Workshop

Feel confident, capable, and prepared for your next outdoor adventure 🌿

Sunday, March 22, 2026 | 12–2 PM
📍 Roxbury, NJ
💵 $25 | Limited spots

This hands-on workshop is designed for women who want to step onto the trail feeling informed and empowered — whether you’re brand new or leveling up.

✨ You’ll learn:
• How to fuel and train for the trail
• Backpack, gear, and layering basics (try it all on!)
• Women-specific outdoor hygiene products
• Trail safety + bear awareness
• Leave No Trace essentials
• How movement and nature build resilience

You’ll also get an inside look at Wild Resilience Retreats and the new Connected Together Family Retreats — with plenty of time to ask questions in a supportive, judgment-free space.

👉 Register here:
https://www.deeprootedwellnessnj.com/copy-of-webinars

Come curious. Leave confident. 🌲✨

03/11/2026

Strength training builds more than muscle.

It builds evidence.

Every rep tells your brain: I can do hard things.

That message rewires self-doubt into self-trust.

Train in a way that makes you feel powerful — not punished.

What movement makes you feel capable?

03/10/2026

I’ve realized that many of the things I once believed I couldn’t do were really just stories in my head. 🌿 This moment on the trail reminded me of something powerful about resilience and our connection to nature. Watch this short clip to see what I mean.

03/09/2026

Health and wellness professionals…

Are you thinking about taking your work outdoors but unsure where to start?

Nature-based work can be incredibly transformational for clients — but it also requires thoughtful planning, safety awareness, and ethical structure.

With over 20 years of program design, implementation, and evaluation experience, I created a FREE 10-page professional resource:

🌿 Before You Take Clients Outdoors
A Nature-Based Program Readiness Guide

This guide will help you:

✔ Clarify your vision
✔ Identify safety and liability considerations
✔ Understand training and program structure
✔ Avoid common mistakes professionals make

If you’re curious about integrating hiking, backpacking, yoga, somatics, or nature-based experiential practices into your work…

Comment “OUTDOORS” or DM me, and I’ll send it to you.

If you’re already serious about launching, ask me about my Professional Blueprint + Consultation options.

The outdoors is powerful — but it deserves preparation.

03/08/2026

Carbs are NOT the enemy. They are fuel.

If you are hiking uphill, training with weight, or logging long miles — your body runs primarily on carbohydrates.

Carbs:
• Provide quick, usable energy
• Prevent muscle breakdown
• Support endurance
• Protect hormone health
• Improve performance

When women restrict carbs, what often shows up?
Low energy. Brain fog. Irritability. Plateaued progress.

You would not expect your car to climb a mountain on an empty tank.

So why are we asking our bodies to?

Carbs are not the problem. Chronic under-fueling is.

Eat to perform.
Eat to recover.
Eat to thrive.

03/07/2026

Did you know… 👀

When you register for one of our retreats, you don’t just get a spot on the trail.

You get support before you ever lace up your boots.

✨ A progressive training plan — even if you’re starting from the couch
✨ “Couch to Backpacking Trip” guidance so you build safely and confidently
✨ Nutrition tips to fuel your training and recovery
✨ Mobility + flexibility work to prevent injury
✨ A 30-minute 1:1 coaching session to adjust or modify your plan to YOUR body

As a Certified Personal Trainer, Certified Health Coach, and Nutrition Coach — with 20+ years in outdoor education — I don’t just guide trips.

I help you prepare your body.
I help you fuel properly.
I help you build strength and resilience.

We don’t just take you on a journey…
We help you get ready for it.
We take care of the whole you — Body, Mind, and Spirit.

If you’re even thinking about joining us this year, sign up early so we can start your training plan with plenty of time to build.

Let’s make sure you’re truly trail-ready. 🥾💪