Bold Coast Yoga

01/09/2026

✨ Feeling stressed, overwhelmed, or scattered? ✨

If your nervous system has been working overtime—and self-care keeps getting pushed aside—you’re not alone. I’ve worked with several clients and students this week who are overwhelmed, burnt out, and in need of a reset. I created something I’m excited to share that can help.

FREE LIVE SESSION:
🌿 The Grounded Reset: A 30-Minute Nervous System Reset
🗓 Saturday January 10, (Tomorrow)
🕧 12:30 PM (EST)
📍 Online -
Recording Available

This gentle session is designed for women over 40 who want to:
• Reduce stress without pushing harder
• Feel calmer and more centered in their body
• Support their nervous system naturally
• Practice self-care that actually fits real life

No yoga experience or flexibility required.

Just a quiet moment to reset and reconnect.

You’ll leave feeling more grounded, supported, and steady—physically and mentally.

✨ Free to attend ✨

👉 Message me for the Zoom link!

Because it’s possible to cultivate calm and steadiness even when you can’t change your circumstances. 💛

12/20/2025

Here’s our final day of the 3-day Pushing Pause Challenge! 😊 It’s been wonderful to connect with so many of you and offer some supports for this time of year. https://youtu.be/Ibfj24jeGNo

If you’re hoping to win a prize & you are not on the email list- message me your email, or let me know if you’d like to be added to the Facebook group. Prizes will be drawn on Tuesday, December 23.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

12/20/2025

Today's Pushing Pause Replay - Pausing, 3 Quick Stress Relievers, and more: https://youtu.be/OfFpxcxGDuo

I also learned if you joined the waitlist but did not “subscribe,” you won’t receive the emails for the challenge. Let me know if you’d like to br added to the Facebook group and I’ll post them there too.

Saturday's Session is live at 12 pm, with the replay available.

Now, here's today's challenge practice:

Linking Shoulders & Breath

This practice calms the nervous system, lowers stress hormones, and helps relieve tension you might be holding in your shoulders.

How to do it (1 minute total)
1. Sit or stand comfortably
Let your feet be on the floor. Soften your shoulders. Lengthen your spine just a bit—no forcing.

2. As you inhale slowly through your nose, raise your shoulders up toward your ears.

No forcing, you might think of allowing your shoulders to "float" up.

3. As you exhale slide your shoulder blades down your back.

You might imagine tucking your shoulder blades into your back pockets.

Repeat 3-5 times.

Why this works
Inhaling while gently raising the shoulders and exhaling while lowering them helps relieve stress because it works on the body before the mind has to catch up.

Here’s what’s happening:
Raising the shoulders on the inhale makes tension visible. Lowering them on the exhale teaches the body how to release it.

Every exhale is an invitation for the shoulders—and the nervous system—to soften.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

12/19/2025

Thank you to everyone who has joined the Pushing Pause 3 day Challenge! It’s great see so many people prioritizing stress relief and self care! ❤️

The email system I’m using seems to be leaving people out who have signed up. I’m looking into why, but if you missed it, here’s the link to today’s Pushing Pause replay:

https://youtu.be/t4KDxJsANr4

Let me know if you’d like to be added to the Facebook group!

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

12/18/2025

If you haven’t received the email with the link for today’s Pushing Pause Chalkenge kick-off, message me and I’ll send it right over. 😊 Can’t wait to kick off this challenge!

12/18/2025

✨ It starts TODAY at 12 PM! ✨

If you’ve been craving a calmer nervous system, more energy, and a gentler way to care for yourself, this is your reminder.

Bold Coast Yoga’s FREE 3-Day Stress Relief & Self-Care Challenge begins today at noon, and it’s created especially for women 35+ who want to feel their best—without extremes or pressure.

🌿 Each day includes:
• Short, accessible practices
• Simple tools to reduce stress and overwhelm
• Support for your body, mind, and nervous system
• A sustainable approach you can carry into everyday life

You don’t need to be flexible.
You don’t need tons of time.
You just need a few minutes and a willingness to show up for yourself.

🕛 Starts today at 12 PM (Replays available)
📍 Online | Free

👉 Join us now — it’s not too late
Because feeling better doesn’t require doing more… just doing things differently. 💛

👉 Sign Up: https://www.mindbodyspiritwithsam.com/pushingpausewaitlist

12/16/2025

✨ Feeling stretched thin lately? ✨

If stress has been quietly (or not-so-quietly) running the show, this is for you.

Bold Coast Yoga is hosting a FREE 3-Day Stress Relief & Self-Care Challenge, created especially for women 35+ who want to feel calm, engaged, and more like themselves again—without taking a ton of time or using extreme measures.

🌿 What you’ll experience:
• Gentle, nourishing movements you can take at your own pace
• Simple stress-reducing practices you can use every day in less than 5 minutes
• Support for your nervous system, energy, and overall well-being
• A reminder that caring for yourself matters, and doesn’t have to be complicated

This challenge is about sustainable self-care—the kind that fits real life and helps you thrive long-term. It's the stuff that has supported my 1-on-1 clients for 15 years and counting.

🗓 Kickoff: Thursday, December 18th
📍 Online | Free to join!

If you’re ready to slow down, breathe deeper, and reconnect with yourself, I’d love to have you join us.

👉 Sign Up: https://www.mindbodyspiritwithsam.com/pushingpausewaitlist

Because you deserve to feel your best—in all seasons of life. 💛

Feel free to drop questions below!

11/27/2025

Wishing everyone a Happy Thanksgiving today! I’m feeling very grateful to work with so many amazing people through my work. ❤️🙏 In celebration, I’m offer some special Black Friday offers on Restore snd the Pillars of Wellness programs.

Restore helps you release stress, boost your energy, and feel calm & centered. It includes 6 Mindful Flow yoga classes, 3 Yoga & Qi-gong classes, and 3 Stress-less Mindfulness and Meditation sessions. Here’s the link with all the details - https://boldcoastyoga.com/restore/
The program is already offered at a significant discount, and I’ll sweeten the deal even more, use the code EXTRA20 for an additional $20 off!

The Pillars of Wellness is a deeper dive into a holistic view of wellness - exploring physical, mental, spiritual, social, intellectual wellbeing and more, with a focus on increasing your health-span, in the short and long term. Here’s the link: https://www.mindbodyspiritwithsam.com/offers/ZupbsBAz/checkout
Use code SELFCARE at check out to save $118!

Make sure you take a step to support your self-care today! These offers are only available through December 2, 2025.

11/22/2025

11/22/2025

11/19/2025

Welcome our newest followers! I wanted to re-introduce myself here for those who are new, and update those I haven’t seen lately.

I’m Sam, lead teacher of the 200 & 300 hr Bold Coast Yoga YTT programs, and a Wellness Advisor specializing in movement-based wellness and sustainable habit change. I help people—especially those struggling to maintain consistent self-care—build simple, effective routines that support their body, mind, and overall well-being.

I bring over 15 years of experience as a personal trainer, expertise in biomechanics and posture, and my own personal journey of cultivating wellness and balsnce to my work. Through my Restore & VIBRANT Programs, I provide a science-backed, heart-centered approach that empowers my clients to feel strong, balanced, and thriving in their daily lives.

And yes, I teach “regular” yoga and fitness classes too.

If you’ve had your eyes on one of my programs, check back here next week as I’m planning on offering a Black Friday special this year!