Have you been craving a space to slow down, reconnect, and truly care for yourself? Imagine setting aside three hours where the only thing you have to do is show up—to be guided, nurtured, and deeply supported in your own healing.

That’s exactly what Nourished & Whole Retreat is all about.

Join us on Sunday, February 16th, from 3-6pm at GIFT Counseling Center in Greenville, SC for a retreat designed to bring you back home to yourself. Whether you come alone, with a friend, or with a partner, this experience is open to women, men, and LGBTQIA+ folks who are ready to embrace self-care in a deeply restorative way.

What to Expect:

🌿 A Warm, Welcoming Space – You’ll be greeted with a cozy mug of tea, soft music, and a sense of ease as you step into a space intentionally created for rest and renewal.

🧘 Two Hours of Gentle Yoga, Relaxation & Somatic Healing – Led by a seasoned Yoga Therapist, this practice will help you release stress, reconnect with your body, and drop into blissful rest.

🍽 A Nourishing, Chef-Prepared Meal – A top-notch Chef will serve you a beautifully crafted, healthy meal made with love and intention. Savor each bite, knowing that this time is just for you.

🧘 Meditation & Chanting – To close our time together, we’ll sit in meditation and chanting, re-patterning the nervous system, centering ourselves, and deepening our connection to the present moment.

Why Join Us?

Because you need time to pause. To be cared for. To feel Nourished & Whole.
This retreat isn’t about doing more—it’s about allowing yourself to receive and walk away feeling lighter, refreshed, and deeply supported in a way that ripples out positively impacting you, your kids, partner and community. 

✨ Space is limited, and we would love to have you there! ✨

Healing from childhood trauma is a journey that unfolds in layers. Just when you think we’ve processed it all, new insights and emotions can surface, asking for your attention. This is a natural part of the healing process—each time you revisit your experiences, you gain a deeper understanding and the ability to move forward with greater clarity.

Healing is Not Linear

You will have periods where you feel light and steady. Other days, emotions rise like a storm—unexpected tears, a heavy heart, or a sense of overwhelm. This isn’t a setback; it’s part of how the nervous system releases and integrates past experiences. Trust the process. 

An Integrative Approach is Best

Trauma isn’t just stored in the mind; it lives in the body, shaping how we respond to stress, relationships, and daily life.

Healing requires more than just thinking through your past—it requires reconnecting with the body, regulating the nervous system, and creating space for emotional processing. Yoga, breathwork, and somatic healing techniques help support this process by allowing emotions to move through rather than remain stuck.

If you find yourself navigating old wounds resurfacing, here are 5 key practices to support your healing:

5 Ways to Support Your Healing Journey

✅ Trust Yourself
Healing takes courage, and you are capable of doing hard and meaningful work. It’s okay to ask for support along the way—whether from a therapist, a coach, or a trusted friend. You don’t have to go through it alone.

✅ Tame Shame
Shame often tells us we are broken or unworthy, but these feelings are not the truth. Shame is a protective response, and healing begins when we acknowledge it with kindness. Talking to someone who listens without judgment can help shift the narrative.

✅ Observe & Feel
Emotions need to be processed, not suppressed. Give yourself permission to acknowledge what happened, how it shaped you, and the impact it had. By witnessing your emotions rather than getting lost in them, you create space for healing.

✅ Regulate Your Nervous System
The nervous system needs care during and after emotional processing. Grounding techniques such as deep breathing, gentle movement, or simply bringing awareness to the present moment can help restore a sense of safety. Small practices—like a warm cup of tea, stretching, or stepping outside for fresh air—can make a significant difference in how you feel.

✅ Embody Your Body
Trauma lives in the body, and processing it isn’t just about talking—it’s about moving, feeling, and repatterning your nervous system. This is why yoga and somatic practices are so powerful. They help us process and balance what words alone can’t touch.  

Healing Is a Lifelong Journey

Trauma often teaches people to abandon their needs, mold themselves to fit others’ expectations, or tolerate unhealthy situations. But healing teaches the opposite—to honor your emotions, set boundaries, and reclaim your sense of self.

Wherever you are in your healing journey, know that progress isn’t about perfection—it’s about creating space for growth, self-compassion, and getting aligned support.

Looking for a guide? Here’s How We Can Work Together:


 1:1 Coaching & Yoga Therapy – Personalized guidance to help you navigate your growth & healing journey. I blend yoga therapy, somatics, nervous system and inner work to help you thrive. Learn more here.

The Nourished Woman Membership – On-demand bite-sized yoga & somatic healing to support your nervous system. Quietly, I’ve kept the doors open to this despite plans to close it and I’ve loved seeing some of you join each week. I’m not sure how much longer I’ll keep them open, but for now you can join anytime. Find out about the membership here. 

Nourished and Whole Retreats – A half-day immersive experience to counterbalance, reconnect to your body, mind and spirit, and be nourished hosted by my husband and I. First one is February 16th from 3-6pm at GIFT Counseling in Greenville.  Sign up while you can here.

Have you ever caught yourself snapping at your kids or feeling completely overwhelmed by the smallest tasks? That gap between the version of yourself you dream of and the one showing up every day often stems from a dysregulated nervous system.

When your nervous system is out of balance, life feels harder. It’s like being stuck in survival mode—reacting instead of thriving, disconnecting instead of embracing. Many of us are living this way, especially after years of giving more to others than to ourselves.

But here’s the hope: it doesn’t have to stay this way. Yoga offers a gentle, powerful path to healing.

Yoga and somatic practices help you reconnect with your body, release stored tension, and invite calm back into your life. These tools don’t just change how you feel in the moment—they rewire your nervous system over time, helping you become more resilient and present.

Imagine showing up as the mom, woman, and friend you truly want to be—not just in flashes, but every day. Imagine pausing, breathing, and responding instead of reacting. That’s the gift of healing your nervous system. It’s not about being perfect; it’s about feeling more like *yourself* again.

This is why I created The Nourished Woman Membership. It’s designed to meet you where you are, offering short, accessible yoga and somatic healing practices that fit into even the busiest days. Whether you have 15 minutes or half an hour, these guided sessions support you in calming your mind, strengthening your body, and re-centering your spirit.

You’ll also find:

- A clear path forward: Practices rooted in nervous system science to help you heal and thrive.
- Flexibility: On-demand videos you can access anytime.
- Community: A group of women who understand and support you.
- Live connection: Monthly gatherings to ground and grow together.

When your nervous system is regulated, everything changes. You feel lighter, more connected, playful and more in tune with yourself and your relationships.

​That’s what this membership is about—helping you step into the version of yourself you’ve been longing to be.

Do you ever feel like you’re a sponge for other people’s moods, emotions, and vibes? Like you’re carrying not just your own feelings, but everyone else’s too?

If so, you might notice things like:

- Giving so much of your time, energy, and presence that you’re left feeling unsupported and completely out of balance.
- Always tuned into what others want, need, or feel—but forgetting to check in with what *you* want or need.
- Feeling emotionally wiped out after an interaction with your child, a friend, family member, or co-worker. Maybe you find yourself slipping into people-pleasing, zoning out, or numbing (hello, Netflix marathon).

If any of that sounds familiar, I just want to say: I. See. You.

Why This Happens

I’ve been there too. And honestly, this pattern of losing connection with yourself is so much more common than you might realize. A lot of us have been taught—directly or indirectly—to put others first, even when it leaves us feeling drained.

I’m reading this amazing book right now by Rachel Rodgers, and she writes: “...we routinely accept less money for our work, give away our skills for free, or don’t believe we are worth more. We put other people’s needs before our own. And we fear the discomfort of disappointing people, saying no, and putting up boundaries.”

Wow, right? It’s like she’s calling all of us out—in the best way.

The Holiday Season Makes It Even Harder

And now, here comes the holiday season. If you’re anything like me, the to-do list gets longer, and the time for self-care shrinks. As a mom of three kids married to a chef, I feel you. It’s a lot.

But let’s be real: it’s not just about having too much to do. A big part of what makes this time of year so overwhelming is the old patterns in our nervous systems—stuff we’ve picked up from past experiences and from absorbing other people’s emotions.

When these patterns kick in, they can send us into fight, flight, freeze, or fawn mode. And when that happens? Boom. We’re totally disconnected from ourselves.

What That Disconnection Feels Like

When you’re disconnected, you lose touch with your body, your needs, and your wants. Boundaries feel impossible. Slowing down feels like a luxury you can’t afford. And self-care? Forget it. It’s the first thing to go.

No wonder you end up feeling exhausted, overwhelmed, and out of sync with who you really are.

The Good News

Here’s the thing: this doesn’t have to be your reality. The answer lies in reconnecting with yourself—and that starts with boundaries, self-care, and learning how to manage your energy. It’s about finding your balance again so you can show up as the best version of you—not just for others, but for yourself too.

One Simple Action You Can Take Right Now

If this is hitting home for you, I’ve got something that might help. I put together a two minute private podcast (see below) on how to protect your energy using a body, mind, and spirit approach. It’s not about overhauling your life overnight. It’s about taking small, meaningful steps that add up to big changes.

You deserve to feel supported. You deserve to feel balanced and connected to yourself. And you’re absolutely worthy of taking up space and prioritizing your needs.

I’m here to remind you of that—and to walk with you as you start reclaiming your energy and your life. You’ve got this.

The work you've done in psychotherapy and counseling, as long as it was with a well aligned practitioner is immensely helpful. In talk therapy, you have a space to share what's on your heart, recalibrate your mind and build emotional skills. 

Personally, I see a therapist on a monthly basis and have had many periods of life where I went more often while processing really hard things. For me therapy, gives me a neutral space to sort through things, ask myself questions and have her reflect back to me things I'm too close up to notice. Knowing she is out there in the world for me to lean on...is so comforting. 

Also, personal growth, healing and evolution are a WHOLE SELF experience. They encompass your body including your nervous system, mind, spirit and life and these other aspects of Self are often missing in the talk therapy relationship. 

It's limiting to think that psychotherapy is the only place where we can go to improve our mental well-being, process trauma and suffer less. There are so many places to do inner work, outside of psychotherapy. 

Evidence and experience shows us that mental health is not just about your mind. 

In fact, a large part of the struggles you have mentally stem from things your nervous system and body are holding. 

Ironically, modern lives and past traumas (big and small) disconnect you even further from your body. 

Now, more than ever you need body-based approaches that re-pattern your nervous system, gently release what your body is holding and bring you back to your wholeness. 

This is where yoga and yoga therapy really excel, because this mystical tool box and philosophy is for your WHOLE self. Dr. Timothy McCall said in his book, "Yoga as Medicine," that yoga is like one stop shopping...it's unique because you can work on your relationship with your body, nervous system, breath, tap into energy medicine, illuminate limiting beliefs, emotionally balance, connect to the God of your understanding and live a more purposeful, meaningful life. 

Most people have no idea just how vast, helpful and impactful yoga truly is and I'd like to help you discover how it can help you feel more at ease, joyful and confident. 

If you're interested in learning more about a yogic body-based approach to mental well-being, join me for my upcoming workshop Beyond Therapy: Yoga, Somatic and Nervous System tools for Improved Mental Health.  

One of the MOST helpful skills you could ever learn is to understand your nervous system and how to regulate it. 

Your nervous system is KEY to growth and healing work. You can do all the mindset work in the world, but if you leave out your nervous system you're going to keep repeating the same patterns, feeling stuck and frustrated because you are aware of the issue, but can't seem to move beyond it in a lasting way. 

Watch this video for a quick info to learn about your nervous system, find out the state of your nervous system is in now and learn how to help yourself feel more at ease, joyful and whole. 

My friend Lauran used to raise chickens and she taught me a lesson about them one early Fall afternoon. When a chicken is hurt, they hide it from others to their own detriment. In the chicken world, vulnerability is a weakness and it’s dangerous to share it. 

Two things are true…
1. We've come a long way…we’re more open than ever collectively about mental and emotional well-being, inner and nervous system work, trauma and more. It’s AWESOME.

2. Most people still act like chickens when it comes to our most vulnerable inner shadow Self. 

We’ve got a ways to go collectively in not letting shame hold us back from getting the support and connection we need.

As Brene Brown, says “you can’t selectively numb.” So avoiding your uncomfortable feelings, cancels out the ones you long for. 
Let’s pause and check out shame for a minute…Shame is, it’s one of most misunderstood human emotions I know of. What you might think of as guilt, is typically shame. 

Shame is what makes us feel not good enough, that we don’t belong or that something is wrong with us. So any questions around your self worth - are shame on some level.

I see it all the time, the deep heart calling to blossom into a more free, joyful and whole expansive Self. Paired with shame, nervous system imprints rooted in trauma and other shadow aspects of Self restricting the bloom.  

This is where healing work comes in.

Healing work is about becoming WHOLE. Yogic philosophy teaches us that we are already whole, and healing work is about returning to that innate wholeness. It's liberation. 

In order to heal, you have to have the courage to embrace, accept and become aware of the full range of yourself. 

You heal by becoming a gentle witness to your inner dialogue, emotions, thoughts, beliefs, body sensations, desires and more. When you tune in and ask yourself important questions like, "What does this part of me need right now?" or "What does my body want me to let it express right now?"

Healing requires you to not be a chicken...because like for them, hiding your shadow comes at a cost. Most people don't realize the cost avoiding healing work...is missing out on relief, joy, bone deep pleasure and contentment. 

Keep in mind, not every person or every outlet is the appropriate channel for you to unearth your darkest truths. Choose wisely, there are trained professionals and good hearted people who love you who can support you in this. I may be able to help you if you with that.