Mary Golden Wellness

09/13/2026

3 Reasons 'Growing Your Confidence' is quieter than you think...

1- Indeciveness is LOUD! Every one of us can think of a friend someone who's been caught in a, 'What do I do' moment? They have likely accumulated so many back and forths on a particular problem that their doubts over floweth. They ask everyone and their mother for advice, posting about it on social media. They get caught up in a web of commitment cancelations or last minute mind changes. However, a decision is typically made in the quiet of a solitary moment. No one knows your mind and heart the way you do. But no one is going to take the time to listen until you do. Silently, slowly and then when you get that answer (from within) you're ready. It's a done deal and no one will notice any difference except you.

3- Think about the BIG Moments that have really changed your life. Did they happen in front of an audience? behind closed doors? or in the in-betweens of contemplative reflection? These are the Game Changers. Not only did they carry a sense of confidence but they were the moments where you committed yourself to something. These may happen because of a sequence of events that were inspired or originated with others, but when push comes to shove, you pulled that string, you made it happen. You got what you needed and who you needed on board and you jumped. These moments weren't defined by the world having their (often judgemental) eyes on you and then you deciding to do it. Rather you doing it made the world stop or at least slow down in an instant.

3- When you've decided, you'll know and no one else will (or needs to). Think of the quote, 'Those who matter don't mind and those who mind, don't matter". Sometimes a decision made with confidence is the quietest thing you'll do. In fact, it's so personal and full of agency that no one else has a right to it, even if it was once A Major Part of a your Identity. For example, the break up with the guy who everyone told you was a jerk. You don't scream it from the rooftops, you just decide to leave for good one day and do it. Or quitting smoking or pulling the trigger on a dream plan you've been taking about for a long time. When you're ready, you'll know but the world doesn't need to.

Confidence is one of the most sought after feelings and yet it isn't what we think it is. It isn't always loud, "look at me" energy... It's bold decisiveness that is made in the spirit of self-trust. And it often doesn't have to be anyone else's business. When we commit to living life confidently, we give ourselves permission to live it on our terms, to dream from within and see the creations.of our souls come alive. A confident choice doesn't necessarily follow the rules, it makes them and sticks with them, knowing, trusting, having faith that even if it doesn't all work out the way we thought it might, it will still be ok and we still get to try again.

You are worthy 🌅

You are supported 🧘‍♀️

Live your life with confidence 💃

Want more support on your confidence era? I've got just the space for you... A Goddess Self-Care Club to hold you accountable as you grow your sense of health, wellness & worthiness from this year into next. ;) comment 'Confidence' and I'll send you the invite

09/10/2026

Why do you practice Self-Care? Is your main motivator listed or is it something else, would love to hear from you 😊

Why Self-Care Matters (The Evidence)

~Prevents Caregiver Burnout: Chronic stress without rest causes physical and emotional exhaustion. Studies show that unmanaged caregiving stress leads to depression, anxiety, and a complete loss of empathy or joy.

~Lowers Stress Hormones: Constant stress keeps your body flooded with cortisol (a stress hormone). Over time, high cortisol weakens your immune system and raises your risk for heart disease and high blood pressure. Rest lowers these levels.

~Improves Care Quality: You cannot pour from an empty cup. Research proves that rested caretakers have more patience, make fewer errors, and handle daily crises with a clearer mind.

~Teaches Healthy Boundaries: Children and family members watch your actions. When you practice self-care, you teach them that resting and valuing one's own health is normal and important.

Need Self-Care Support? Comment Self-Care & I'll send you my 5-Min Metta Meditation for Lowering Stress & Anxiety 🦋

09/10/2026

Have you been feeling the call to create a daily self-care routine vs a one off spa day or wish list that never happens?

I have absolutely felt this way. Even during times when I was teaching 5+ classes a week, I still felt like habitual self-care was a luxury I couldn't afford.

I thought I didn't have the time or the energy or the tools...

And then I earned my bachelor's and half a masters while new Momming a toddler and pregnant with #2, which pretty much threw that excuse out the window.

As I reconnected to my body, my needs and what I really wanted, I figured out what things& activities brought me the most joy, what felt good and what felt like it was made for me.

Self-care went from a pipe dream to daily walks, meditation, dance parties, rolling out my mat and letting whatever wants to stretch, stretch, whatever wants to move, move. It's hallway handstands, baking with the kids, jumping on the trampoline, riding my bike, swimming, playing, kissing.

I love helping women commit to their self care, not by adding more things to do on the list but by helping them to remember what they love, & reminding them to buy their favorite boquet. I help them see & believe in their sense of self-worth, while growing their confidence and learning to trust and love their bodies again.

Now, My work focuses on helping recovering over givers commit to their health and wellness via intuitive, yoga-based self-care practices

I love what I do and I love holding space for the woman who is sick and tired of putting herself last, who is done with signing up for things she knows would be good for her and not following through.

I've created a safe, supportive space where you can go and grow at your own pace. You can join me and other women who build themselves & each other up each week live for my favorite, most effective Self-Care practices. Catch up on recordings and receive expert help on your biggest health & wellness challenges.

I'm putting out the call, louder, brighter, but by bit. You are welcome here, Goddess... as you find your way back home to yourself, your heart, your body. I'm honored to help guide you on your journey.

Message me to learn how to join this space, I'm happy to keep the self-care conundrum conversation going and to let you know you are not alone, Woman, Mama, Lady & You Got This!

08/19/2026

Things I have achieved since prioritizing my health & wellness through self-care [Content warning: pregnancy loss, sexual assault]

~ Improved my physical health by shifting from energy 'benders' of high energy peaks with little sleep and eating, over working and over doing until the point of physical exhaustion, fatigue & low energy by incorporating balance through regular exercise / movement (high energy / good rest cycles), healthy boundaries & good nutrition.

~ Committed to a Relationship even though it was scary and messy (I had a lot of trust issues). Now I have a happy marriage, 2 beautiful babes, lots of pets and a home we love, curate and care for together every day.

~ Moved through loss, grief and the lowest of lows - physically and emotionally. On one of my darkest days, being disregarded by my medical team, I picked myself up, decided I was worthy of living and bounced back from life-threatening anemia. I took responsibility as the authority of my own health and wellness moving forward.

~ Finished something I started in 2001 - my college degree, which took me 20 years to earn. This road began on a low point after High School where I experienced sexual assault and losing most of my friends. Starting off at The University of Scranton was hard... but I was blessed to make new besties there. Then County College of Morris, William Paterson, CSB Broadcasting School and a Yoga Teacher Training - I wouldn't change a thing. I finished my Bachelors of Science in Health Services in 2021, with a toddler and a newborn. You can do anything you put your mind to and sometimes the challenges are invitations to level up and leave the parts of you that are no longer aligned behind.

Achievement to me is different than how I once saw it - It's not beating someone else's timeline for what a perfect life looks like and it's not competing: pushing harder, stronger and bigger.

Achievement is simply doing what wants to be done and what needs to be done and embracing the lessons along the way.

Remember what you have achieved so far and NEVER short change yourself. Yes, it may hurt someone's feelings... But it may also light someone's FIRE.

“It does not matter how slowly you go as long as you do not stop.” -Confucius

08/14/2026

A friend recently asked me about Weight Loss - aka Energy Balance,

Which got me thinking- I haven't shared my story on this subject and I'm sure there's much more to uncover.

But we aren't always running the programs that help us get from where we're at to where we want to be.

Maybe we're repeating old beliefs about ourselves and our bodies, maybe we're replaying traumatic events or maybe we're stuck in someone else's playbook.

Awareness = Empowerment = Opportunity for Change. Knowing where you're at, starting where you're at, understanding how to deal with your inner critic & letting feelings of release, freedom, & trust, guide you.

These are the top 3 ways I would shift my relationship with creating and maintaining a Healthy Weight. . . Right Now. Spoiler Alert: None of them include counting calories!

1. Water (quality, temperature, minerals, filtration, properties)

2. Data Entry (eg: food journaling/ BMI)

3. Heart Opening (practicing gratitude/forgiveness)

These mainly focus on weight loss but can be applied for all forms of supporting a healthy body & bodyweight.

What are your feelings on these? Where are you already thriving & jiving? Where do you have some challenges or resistance coming up?

Comment to share below👇

08/14/2026

This is a body-balanced centering and opening practice suitable for all stages of Motherhood. Pre/Post-natal, Moms with little kids, teens, empty nesters, grandmothers, godmothers, caretakers - this practice is dedicated to all the Moms that choose to value their own self-care as part of how they care and show up for others.

Length: 18 minutes.

Props you will need: a yoga mat, a blanket and a bolster or big pillow.

Enjoy and please let me know your favorite pose in this flow!

Special thanks to Anabel Golden who is making a guest appearance - I'm about 6 months pregnant in this video :)

https://youtu.be/DhA1BipB1tM

This is a body-balanced centering and opening practice suitable for...

08/03/2026

This month begins our dive into Occupational Wellness, inside Our Women's Self-Care Club 🫶

This Dimension of Wellness centers on achieving fulfillment through healthy work-life balance, maintaining good working relationships, and a sense of satisfaction, all while prioritizing your values and career objectives. It emphasizes proactive, respectful communication, avoiding gossip, and utilizing productivity methods like the Pomodoro technique to avoid burnout. ⏰

It doesn't matter your current working status: through seasons of raising families, time off to focus on your health or transitioning into retirement, Occupational Wellness asks us to shift focus onto what matters, how to prioritize what we enjoy and are good at, and how we can feel useful and helpful. 👩‍💻

It's not only about where you're headed professionally, or with personal goals, but HOW you're going to get there- the intention behind what drives you and lights you up. 🧚‍♀️

I am so honored to hold space for Women's Wellness. Tonight is one of my faves~ Our Monthly Goddess Circle 🌷

If this is exactly what you need right now, Type "Goddess Club" below and I'll send you an invitation 💝

Mary Golden Wellness