When we hear the term “self-care,” images of bubble baths, spa days, or a quiet evening with a book often come to mind. While those moments of relaxation are certainly valid (and pretty darn awesome), true self-care goes much deeper.
Self-care is not just about pampering yourself; it’s about prioritizing your emotional, mental, and physical health in a way that sets you up for a more balanced, fulfilling life.
Self-care is about boundaries. It’s about learning to say “no” without guilt, taking time for yourself—even when it feels uncomfortable—and choosing long-term well-being over temporary appeasement.
If you’ve ever struggled with setting boundaries, saying no, or carving out time for yourself, this is your reminder: Self-care isn’t selfish. It’s essential.
Saying “No” is a Radical Act of Self-Love
Have you ever said yes to something you didn’t want to do, just to avoid disappointing someone else? Maybe it was taking on extra work when you were already overwhelmed or agreeing to attend an event when all you wanted was a quiet evening at home.
Learning to say no can be uncomfortable at first, especially if you’re used to putting others’ needs before your own. But every time you say yes when you mean no, you’re depleting your energy and prioritizing someone else’s desires over your own well-being.
Why saying no is important:
- It protects your time and energy.
- It ensures you can show up fully for the things that truly matter.
- It teaches others to respect your boundaries.
Remember, every “no” you say to something that drains you is a “yes” to something that fills your cup.
Boundaries Are the Foundation of Healthy Relationships
Setting boundaries isn’t just about keeping others in check—it’s about teaching them how to interact with you in a way that’s respectful and supportive. Healthy boundaries allow you to:
- Preserve your mental and emotional well-being.
- Avoid overextending yourself.
- Cultivate relationships built on mutual respect and understanding.
It’s not always easy. Sometimes, setting a boundary means risking someone’s disappointment. But consider this: Would you rather feel a twinge of guilt now or build resentment later?
By setting boundaries, you’re not just protecting yourself—you’re improving your relationships by ensuring they’re rooted in honesty and respect.
Taking Time for Yourself Isn’t Selfish—It’s Necessary
In our culture of productivity and constant connection, taking time for yourself can feel indulgent, even selfish. But self-care isn’t about abandoning your responsibilities; it’s about replenishing your energy so you can show up as your best self for those responsibilities.
Whether it’s a morning walk, a yoga session, journaling, or simply sitting in silence with your thoughts, carving out time for yourself is essential for:
- Reducing stress and anxiety.
- Improving focus and productivity.
- Enhancing your relationships by preventing burnout and resentment.
Self-care reminds you that you’re not just here to give—you’re here to live. You matter, too.
Guilt vs. Resentment: Choose Wisely
One of the biggest hurdles to self-care is guilt. You might feel guilty for saying no to a friend, turning down extra work, or taking a day off when there’s so much to do. But guilt is fleeting, and it’s far less damaging than the long-term resentment that builds when you constantly ignore your own needs.
When you feel guilty about putting yourself first, remind yourself:
- Feeling guilty doesn’t mean you’ve done something wrong.
- Prioritizing yourself is necessary for maintaining your health and happiness.
- The people who truly care about you will understand your need for boundaries.
It’s better to feel a little guilt now than to harbor resentment later.
Elevate Your Self-Care with a Yoga Retreat in Costa Rica
Sometimes, true self-care requires more than small daily rituals—it calls for a complete reset. Imagine giving yourself the gift of a weeklong yoga retreat in the lush mountains of Costa Rica this June. This retreat is an opportunity to step away from the demands of daily life and immerse yourself in activities that nourish your body, mind, and soul.
Here’s how the retreat contributes to your self-care:
- Intentional rest: You’ll experience yoga practices designed to restore your energy and deepen your connection to yourself.
- Nature immersion: Surrounded by serene landscapes, you’ll reconnect with the healing power of nature, leaving you feeling grounded and refreshed.
- Space for reflection: Without the constant distractions of daily life, you’ll have time to journal, meditate, and set intentions for your future.
- Connection with others: Share this transformative journey with like-minded individuals who support and inspire your self-care journey.
A retreat like this isn’t just a luxury—it’s an investment in your well-being. It’s a way to press pause, realign your priorities, and return home feeling lighter, clearer, and more in tune with yourself.
YOU DESERVE IT
Self-care isn't selfish--it's a declaration that you value yourself and your well-being. It's about showing up for yourself so you can show up for others in a way that feels authentic and sustainable.
So the next time you’re tempted to say yes when you mean no or skip your self-care practice to please someone else, pause and remind yourself: You deserve to feel good. You deserve to prioritize yourself. And sometimes, stepping away—whether it’s for a yoga retreat or a quiet evening alone—is the best way to recharge and show up for the life you want.
Join us in Costa Rica this June and let self-care take you to new heights. Your mind, body, and soul will thank you.
It’s no secret that leading up to the Dare to Rise: Belize Bliss yoga retreat, I was anxious about how things would go. Though I had visited the jungle before and knew its raw beauty, organizing this retreat felt a lot like setting up a blind date – with no guarantees of a perfect match.
Would the environment resonate with everyone?
Would the space inspire the connection and renewal I envisioned?
I am thrilled to say that the experience was nothing short of epic. The lush surroundings, the transformative yoga practices, and the shared moments of discovery created an unforgettable journey for all.
Read on to hear more about it and to learn how you can join me next year for this truly transformative experience.
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Nestled between the deep blue waters of the Caribbean and the lush jungles of Belize, Dare to Rise: Belize Bliss created a perfect balance of connection, adventure, and inner peace. Guiding a group of nine incredible individuals through this journey was an honor and joy! From the tranquil island to the vibrant jungle, every moment nurtured the body, mind, and soul.
Island Paradise: Serenity by the Sea
The retreat began on a nearly private island, a slice of paradise just three-quarters of a mile long; it took just a minute or two to get from one side to the other. After a small plane flight to Dangriga and a boat ride through choppy waves, we stepped onto the island dock where a friendly team welcomed each participant. The beaches, dotted with hermit crabs and lizards, became a sanctuary for relaxation and reflection.
Guests stayed in cabanas or overwater bungalows. You couldn't help but have a view of the ocean – it was everywhere! Hammocks swayed gently over the sea, and the decks transformed into personal sanctuaries where participants could choose to have a relaxing massage or just chill between adventures.
Our mornings started with yoga, sometimes under a palapa, sometimes on a roofed patio. And, when tropical rain poured, it created a meditative soundscape. At practice, we sipped cucumber water and set our intentions for the day, deepening our connections to ourselves and each other.
From the dock, we kayaked, snorkeled, and paddle boarded, immersing ourselves in the vibrant marine life. Snorkeling near the shore revealed starfish, rays, barracuda, and anemones. A short boat ride led us to the Belize Barrier Reef, where we swam among lobsters, blue tang, nurse sharks, and coral in an awe-inspiring underwater world.
Between adventures, we swam in the sea, swung over the ocean, and lay in beach chairs admiring the views. We became fast friends, bonding over beach games, impromptu karaoke, and dancing under the stars. These moments of laughter and camaraderie added an unforgettable layer of intimacy to the retreat.
Into the Jungle: Immersed in Nature
After three nights, we bid farewell to the island and took a boat back to the mainland, followed by a drive into the heart of the jungle. Our accommodations, casitas and treehouses nestled amidst the lush greenery, brought us closer to nature. In the morning, the calls of howler monkeys greeted us, setting the tone for the day ahead. The jungle teemed with life – from feeding curious kinkajous during dinner to sharing breakfast with a brightly colored toucans (aracari).
Adventure and growth awaited at every turn. We floated on giant inner tubes down the serene Macal River, allowing the current to carry us through a lush green corridor to a sandy river beach. Visits to mystical Mayan ruins connected us to ancient wisdom, while a cave expedition challenged everyone’s physical and mental resilience. These moments of adventure encouraged the group to confront fears and discover inner strength.
Culinary Delights
The food throughout the retreat was nothing short of spectacular. Meals were thoughtfully prepared to accommodate vegetarian and vegan preferences, while also featuring fresh-caught seafood like lobster and conch. Gourmet dishes, including osso bucco and chicken parmesan, delighted every palate. Sharing these meals (and perhaps a local beer or coconut rum) together became another way to connect, as we savored the vibrant flavors of Belize.
Yoga: Connection, Reflection, and Growth
Yoga remained the heart of the retreat, grounding each day. On the first evening, I asked participants to identify a word that represented their reason for joining the retreat. This simple exercise set the tone for the journey ahead, helping everyone align with their personal goals that included "connection", "liberation", and "I matter, too".
Throughout the retreat, journal prompts encouraged participants to reflect on their adventures, yoga practices, and the insights they could carry back home. A special session invited everyone to uncover their unique superpowers, celebrating the qualities that make them extraordinary.
Morning and evening yoga sessions focused on building stamina, addressing fears, and cultivating love for ourselves and others. The tranquility of the ocean and the jungle’s energy infused every movement, making each practice feel deeply spiritual and transformative.
Transformation and Takeaways
I was asked many times about my favorite part of the retreat, and while swimming in the sea and connecting with nature were undeniably amazing, the most profoundly rewarding aspect was witnessing the transformation of each participant.
The island’s serenity taught us the value of stillness, while the jungle’s vibrancy reminded us of life’s boundless energy. Through yoga, snorkeling, cultural exploration, and moments of quiet reflection, everyone left the retreat with a renewed sense of gratitude and empowerment.
In the words of Lisa who joined on this adventure: “ Honestly, I can say this was one of the best trips I’ve ever been on—life-changing in every sense of the word.”
If you’re craving an experience that weaves adventure, connection, and self-discovery, this is your chance. Dare to Rise: Belize Bliss offers a space to dive deep into the beauty around you and within you. Let’s create magic together in 2025. Dates are set (and I even added a night): December 6-13th. We'll start in the jungle and then make our way to the ocean. I CAN NOT WAIT.
Do you need something sooner? Costa Rica June 7-14th is open and ready for reservations too. That's where we truly set an intention of self care and rejuvenation. You return feeling like a new person -- clear, focused, and vibrant! Follow this link to find out about both retreats.
As I prepare for Dare to Rise: Belize Bliss (my first retreat in the beautiful landscapes of Belize) I find myself facing a paradox.
This retreat is all about stepping outside of your comfort zone – facing your fears, acknowledging uncertainties, quieting your doubts, and welcoming new experiences with an open heart. We’ll confront things head on that scare us and embrace the unknown.
And yet, here I am, feeling a bit hesitant -- dare I say scared -- as I step into leading this adventure.
I’ll be leading a group along the Dangriga coast, snorkeling the world’s second largest barrier reef, exploring ancient Mayan ruins, and journeying into the depths of the famed Actun Tunichil Muknal cave. It’s a dream itinerary, yet my overthinking mind has me stressing.
What if something goes wrong? What if I can’t leave my daily routine behind? What if I don’t meet the expectations others have of me — or, more realistically, the ones I’ve set for myself?
These fears are heavy, but they’re also the reason this journey matters so much. Big changes, exciting adventures, and transformative moments are rarely comfortable. If they don’t make you pause or tremble, perhaps they aren’t big enough.
Read that again – if your action/adventure/change doesn’t scare you a little, is it big enough?
Courage isn’t the absence of fear. It’s stepping forward despite the knots in your stomach and the uncertainty in your mind. Leading this retreat is as much a lesson for me as it will be for those who join.
In Belize, we’ll face fears together -- whether it’s diving into unknown waters, venturing into ancient caves, or simply letting go of the need to control every detail. Dare to Rise is about doing the scary thing anyway.
If you’re waiting for the perfect, fearless moment to chase your dreams, consider this your reminder: the perfect moment doesn’t exist.
Fear is part of the journey -- and a sign you’re on the edge of something extraordinary.
As we embark on Dare to Rise: Belize Bliss, I’m reminded of how transformative retreats can be — a chance to step outside your comfort zone, embrace new experiences, and reconnect with your inner self. If you missed this retreat or are already dreaming of your next adventure, I invite you to join me for future journeys.
Mark your calendar for June 2025, when we’ll gather in the lush paradise of Costa Rica for a retreat dedicated to self-care and restoration. Picture yourself waking to the sounds of nature, practicing yoga under the canopy of tropical trees, and immersing yourself in practices that replenish your mind, body, and spirit.
These retreats are more than just escapes; they’re opportunities to reset, refocus, and rediscover yourself. Whether it’s in Belize, Costa Rica, or beyond, I hope to see you on the mat, ready to take that next step toward living your fullest, most balanced life.
Each morning when you wake up, you have a choice. You can set a positive intention for the day or let it be shaped by tension, worry, and frustration.
Think: If you immediately pick up your phone and check emails and social media, you start the day with the stress of upcoming demands and potential feelings of inadequacy or FOMO. If you listen to the news, your mind immediately goes to all the problems in the world.
Enhancing your well-being starts with intentional choices in your morning routine. I’ve noted before (see my blog on morning routines) that establishing rituals to uplift your mindset can help you unlock your potential and feel great each day. By adding a bit of intention to your mornings, you set yourself up for health, happiness, and productivity.
Here are five questions to ask yourself each morning that can lead to positive shifts in your well-being. You can ask these during a meditation, take a few notes in your phone, or write the answers down in a journal.
1. How do I feel today?
Take a moment to check in with your emotions. How you feel can guide your day’s activities. If you’re energized, maybe a run is in order. If you’re stressed or lonely, acknowledge it and consider connecting with someone close. Listen to your mind and body.
Take a moment to check in with your emotions. How you feel can guide your day’s activities. If you’re energized, maybe a run is in order. If you’re stressed or lonely, acknowledge it and consider connecting with someone close. Listen to your mind and body.
2. What can I look forward to today?
This can be a powerful question, even if it’s not always easy to answer. In the rush of daily life, joy can feel unimportant. Make it a priority to find something—big or small—that excites you today. Cultivate moments that bring you joy.
This can be a powerful question, even if it’s not always easy to answer. In the rush of daily life, joy can feel unimportant. Make it a priority to find something—big or small—that excites you today. Cultivate moments that bring you joy.
3. What can I do today to bring me closer to my goals?
We all have aspirations, whether they’re career moves, personal projects, or fitness milestones. Small, consistent actions drive progress. Identify one or two steps you can take today to bring you closer to your goals and keep motivation alive.
We all have aspirations, whether they’re career moves, personal projects, or fitness milestones. Small, consistent actions drive progress. Identify one or two steps you can take today to bring you closer to your goals and keep motivation alive.
4. If I could only accomplish one thing today, what would it be?
Selecting one priority that would make your day successful can help you focus on what truly matters. To-do lists can be overwhelming, but choosing one essential task brings clarity and a sense of accomplishment.
Selecting one priority that would make your day successful can help you focus on what truly matters. To-do lists can be overwhelming, but choosing one essential task brings clarity and a sense of accomplishment.
5. How can I make someone’s day better?
While the other questions focus on you, this one centers on those around you. Think of a way to uplift someone, whether it’s sending an encouraging message, reconnecting with a friend, or doing something special for a loved one. Acts of kindness not only brighten others’ days but also boost your own sense of fulfillment.
While the other questions focus on you, this one centers on those around you. Think of a way to uplift someone, whether it’s sending an encouraging message, reconnecting with a friend, or doing something special for a loved one. Acts of kindness not only brighten others’ days but also boost your own sense of fulfillment.
Incorporate these questions into your morning routine to cultivate a mindset that enhances your well-being and sets a positive tone for the day ahead.
You’ve got all day to check your messages and posts.
Breath is the essence of life. Without it, survival is impossible. What's remarkable about breath is its dual nature—it functions automatically, yet we can control it.
We take breathing for granted. But just because we’re breathing doesn’t mean we’re doing it optimally. Breathing the right way can prevent disease, reduce anxiety, and promote longevity.
Ancient yogis understood the profound impact breath, or pranayama, has on our well-being. Pranayama is one of the 8 limbs of yoga -- as important as asana (postures), meditation, and self-study. Yet, over time and with all our advancements, we've forgotten this wisdom. Recently, though, breathwork is experiencing a resurgence as research highlights its therapeutic benefits for both mental and physical health.
A 2023 meta-analysis published in Scientific Reports examined breathwork’s effects on stress, analyzing 12 randomized-controlled trials with over 785 participants. The findings were clear: intentional breath control significantly lowered self-reported stress levels.
The benefits didn’t stop at stress reduction. Additional research revealed breathwork's power in alleviating anxiety and depression. Across 20 trials for anxiety and 18 for depression, breathwork consistently led to positive outcomes, proving it to be a highly effective tool for improving mental health.
This aligns with another study from Cell Reports Medicine (2023), which found that breath-focused practices, particularly cyclic sighing, had an even greater impact on mood and physiological arousal than mindfulness meditation.
All of this research confirms that breathwork offers a low-cost, non-invasive way to manage stress, anxiety, and depression.
Intentional breathing can also ease high blood pressure, slow a rapid heart beat, and alleviate symptoms of asthma -- all without drugs or medical devices.
In yoga, breath is at the heart of the practice. It gives you the time to link movement and sensation with inhales and exhales to powerfully change your state of mind. If you can’t attend regular classes, try dedicating just five minutes a day to mindful breathing. Sitting for just 1-2 minutes, lengthening your exhale with each breath, can enhance relaxation. You may also practice box breathing—an equal inhale, hold, exhale, and hold cycle—for just a few minutes to reset your mindset.
The power of breath is so essential to me that I have "breathe" tattooed on my wrist as a constant reminder of its importance. We delve into breathwork during retreats and, of course, in my yoga classes.
I encourage you to incorporate breathwork into your daily life and experience the scientifically proven benefits for yourself.
