Mind Your Wellness

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Guiding you to tune out the noise and tune into YOU.
1:1 In-Person and Virtual Coaching
Custom Women’s Wellness Retreats
20+yrs MS Ed, National Board Certified Health & Wellness Coach, Functional Nutritional Counselor, Hikyoga® Instructor

10/16/2026

🌿 Wellness Wednesday: Connection Is A Part of Wellness

This week’s Tuesday Tea message was “Nature teaches us harmony.”

It got me thinking…we find harmony not only connecting with nature, but in the connections we nurture with others, too.

I’m spending three weekends in a row this month at The Mountain Nest in the Adirondacks and each visit reminds me of the importance of slowing down and making space for what matters.

This past weekend, I celebrated our 50th birthday year with friends I’ve known since high school. Sharing time together, laughing, reminiscing, and enjoying the beauty of fall was such a gift.

These moments are reminders that wellness isn’t just about what we eat, how we move, or how well we sleep. It’s also about connection.

The people who make us laugh, the conversations that fill us up, and the memories we create together all contribute to our well-being.

It’s one of the things I love about hosting retreats: creating space to slow down, reconnect with yourself and others, and enjoy meaningful experiences in nature.

💚 When was the last time you made time to connect with someone who matters to you?

If a little time away to slow down and reconnect sounds good to you, I’d be honored to welcome you to a future retreat at The Mountain Nest.

Curious about the retreat experience? Schedule a free 20-minute call to explore what a retreat could look like for you https://calendly.com/tracy-mindyourwellness/retreat-planning

10/14/2026

Tuesday Tea ☕

One of the things I love most about Yogi Tea is the little message attached to each tea bag.

The message is a gentle nudge for me to pause and reflect.

Today’s reflection: Nature teaches us harmony.

I’m fortunate to spend three weekends this month at The Mountain Nest in the Adirondacks, surrounded by the beauty of nature. With the changing leaves, time on the trails, and the opportunity to slow down and enjoy the people I care about, I’m reminded how much we can learn from the natural world.

Nature doesn’t rush, yet everything has its own rhythm.

I think there’s a lesson in that for us, too.

We can get so caught up in our daily responsibilities that we forget to make room for the things that help us feel grounded and connected. Time outdoors, meaningful relationships, movement, and rest all have a place in our well-being.

Everything is connected. When we make space for what nourishes us, we create more room for harmony in our lives.

What helps you feel more grounded and in tune with yourself?

If you’re ready to find a little more balance in your life but aren’t sure where to start, I’d be honored to help you discover what works for you. DM me or comment “Support.”

10/13/2026

🤔 Mindful Monday

As you begin to wind down for the day, I invite you to take just 5 quiet minutes for yourself.

📝 Grab a journal, a piece of paper, or even your notes app and reflect on this prompt:

If I could hang out with anyone in history, who would I choose?

Imagine you could spend an afternoon with anyone from any point in history.
-Who comes to mind?
-What would you want to talk about?
-Where would you hang out with them?
-What would you ask them?
-What might you learn from their experiences?

As you write, notice what comes up without judgment.
No overthinking. No fixing. Just awareness.

Sometimes our curiosity points us toward the things we value or the perspectives we’re looking to gain.

Share one word or insight that came up for you in the comments below.
Or save this and come back to it later tonight.

10/12/2026

🤔 Thoughtful Thursday 💡

A couple of days late but I couldn’t skip this one!

Where you focus your time and energy today can influence how you feel, the choices you make, and the well-being you’re creating for your future self.

It’s easy to get caught up in what isn’t going right or what you wish were different. Before you know it, your attention is consumed by everything that feels heavy or unfinished.

But what if you paused and asked yourself... Where do I WANT to focus my energy?

🌟 “Today, I choose joy.”

Choosing joy doesn’t mean forcing yourself to be happy when you’re not.

It means making room for the things that bring you joy, even when life isn’t going exactly as planned.

Maybe it’s spending time with someone who makes you laugh, getting outside in nature, appreciating a small win, or simply taking a moment to notice something beautiful around you.

You may not be able to control everything that happens today, but you can become more intentional about where you direct your attention and how you respond.

The focus you practice today helps shape the habits, perspective, and well-being you carry into tomorrow.

So, what is one thing you can give your time and energy to today that brings a little more joy into your life?

✨ Practice this affirmation: Say it out loud at least twice a day for the next week. Try it in the morning to set an intention for your day, and again in the evening as you reflect. Notice the moments of joy you experienced, even the small ones.

✨ Follow me for weekly affirmations, positivity, and inspiration to help you quiet the inner critic, build self-trust, and create positive change from the inside out.

10/07/2026

I have 3 spots open for 1:1 coaching this month.

I’m looking for women who’ve spent years taking care of everyone else… and are ready to finally take care of themselves, in a way that actually works.

This isn’t about following another plan. Together, we explore and experiment to discover what fits your unique body and life… and what doesn’t.

Along the way, you build awareness and trust in yourself again.

No extremes.
No judgement.
No guilt.
No starting over every Monday.

Just steady support to help you feel like yourself again.
If this sounds like you, send me a DM with the word COACHING and I’ll share the details.

10/06/2026

Tuesday Tea ☕

One of the things I love most about Yogi Tea is the little message attached to each tea bag.

The message is a gentle nudge for me to pause and reflect.

Today’s reflection: Let your energy be used to build, not destroy.

I want you to get curious, where are you putting your energy these days?

It can be easy to spend a lot of energy listening to what someone else says we should be doing differently, criticizing ourselves for habits we haven’t changed, feeling stuck in the same patterns…

What if we used that energy to build instead?

Build healthy habits.
Build self-trust.
Build self-awareness
Build a health journey that fits your life.

You don’t have to change everything at once. One small step can create momentum and help you move in a direction that feels right for you.

Your health journey is yours to build. You don’t have to follow someone else’s path or stay stuck in a rut simply because that’s where you’ve been.

What is one small thing you could do today to build toward the health and life you want?

If you’re ready to stop spinning your wheels and start building a path that works for you, I’d be honored to help you find your place to start. DM me or comment “Support.”

10/06/2026

🤔 Mindful Monday

As you begin to wind down for the day, I invite you to take just 5 quiet minutes for yourself.

📝 Grab a journal, a piece of paper, or even your notes app and reflect on this prompt:

Who are my heroes and why do they stand out for me?

Think about the people you admire, whether they are well-known figures, someone from your own life, or someone whose story has made an impact on you.

What qualities do you see in them?
What have they done or overcome that inspires you?
What values do they represent that are meaningful to you?

As you write, notice what comes up without judgment.
No overthinking. No fixing. Just awareness.

Sometimes the people we admire can teach us something about ourselves, too. The qualities we recognize and value in others may point to qualities we want to strengthen, express, or make more room for in our own lives.

Share one word or insight that came up for you in the comments below.
Or save this and come back to it later tonight.

10/03/2026

📬 The latest edition of Mind Your Path is out.

This month, we're talking about healthy dessert alternatives, just in time for the sweets season that's about to kick off.

Halloween candy, Thanksgiving pie, holiday cookies... it can feel like dessert is everywhere from here through New Year's. This month's newsletter isn't about avoiding all of it. It's about finding the treats that actually leave you feeling good, so the season doesn't have to end in guilt or a January reset.

Check your inbox.

Not receiving Mind Your Path yet? Join the tribe and stay in the loop on wellness tips, events, and all the good stuff.
👉 https://mind-your-wellness.kit.com/cbaf2bf740

10/02/2026

What you need to hear today:

“Progress does not always look like movement. Sometimes it looks like rest. Sometimes it looks like simply showing up and doing your best.”

Not every week is going to feel like a win. Some weeks you just get through it. And that counts for more than you know.

Sustainable wellness is not a highlight reel.

It’s the quiet, consistent choice to keep going - even on the hard days, even when no one is watching, even when it doesn’t feel like enough.

It is enough.

You are enough.

Save this for the moments it doesn’t feel like enough.

10/02/2026

🤔 Thoughtful Thursday 💡

Have you ever had one of those days when you feel like you should have done more?

Been more productive.
Handled something differently.
Had more patience.
Made a better choice.

It’s easy for the inner critic to step in and tell us we could have done better.

🌟 “I’m doing the best that I can.”

Your best doesn’t look the same every day.

Some days you have more energy, more patience, more time, and more to give. Other days, simply getting through what’s in front of you takes everything you have.

Doing your best doesn’t mean doing everything perfectly. It means making the best choices you can with the awareness, energy, knowledge, and resources you have in this moment.

And when you learn something new or realize you could have handled something differently? That’s an opportunity to grow, not a reason to beat yourself up.

Give yourself the same grace you would offer someone you care about.

You are learning. You are growing. You are human.

✨ Practice this affirmation: Say it out loud at least twice a day for the next week. Try it in the morning and again in the evening. Notice how it feels to remind yourself that your best is enough for today.

No overthinking. No judging. Just awareness and self-compassion.

✨ Follow me for weekly affirmations, positivity, and inspiration to help you quiet the inner critic, build self-trust, and create positive change from the inside out.

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Phelps, NY
14532

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