Why I Created SoulFruit: My Journey Into Holistic Wellness

Have you ever felt your body whispering to you — asking you to slow down, soften, and come home?

For me, that whisper (or more like SCREAM) became impossible to ignore. It was the beginning of what is now SoulFruit.

Abandoned brownstone in Bedstuy, BK- Photo by Tatiana 2025

The Beginning of My Path

Movement has always been my anchor. From my early love of dance to becoming a certified Pilates instructor and stretch mobility coach, movement shaped my life.

But behind that path was a reality many people don’t see: I was raised by a single mom in a low-income household. As a woman of color, the world often demanded resilience and hustle. I knew what it felt like to carry not just physical weight, but emotional and spiritual weight too. Rest felt like a luxury, not a right.

For years, I treated movement like just another hustle: something I did to push harder, stay in shape, and keep proving myself. But when I started to slow down, something shifted. Movement became more than fitness. It became medicine for the nervous system. My safety, my release, and a way back to myself. That realization became the seed of SoulFruit.

The Birth of SoulFruit

A Branch of Reflexions- Photo by Tatiana 2025

The name SoulFruit came to me as a vision of what blossoms when we nourish ourselves fully. Just like the mycelium interweaving and whispering beneath the soil, our inner world holds a hidden network of wisdom and life. When we tend to our body, mind, and spirit with care, we awaken that living web within us. Nourishment flows more freely, connections deepen, and something quietly powerful begins to grow. A vitality that can’t be seen on the surface, but is felt in every breath, every choice, every moment.

But for me, SoulFruit is not just philosophy…it’s survival. It’s the softness I had to fight to reclaim in a world that told me to harden. It’s the reminder that healing isn’t about pushing harder, but about learning how to be safe in your body, even when life feels unsafe.

SoulFruit became my way of weaving together all the practices that healed me. Pilates, dance, mobility, feminine wellness, breathwork, and holistic living. It’s a way of remembering that in this chaotic world, we all deserve nourishment, joy, and a place to breathe.

Wellness Stroll, Central Park 2025

What I Believe

At the heart of SoulFruit are a few guiding principles that grew out of my lived experience:

Movement as Medicine – The body carries struggle, resilience, and stories. Gentle, intentional movement like Pilates and stretching help release stress, trauma, and stored emotions.

Safety Before Strength – Growing up in survival mode taught me that strength without safety burn you out. True vitality begins with a regulated nervous system. Without it, strength is surface-level.
Feminine Embodiment Practices – Cycle awareness, womb care, and sensual movement are radical tools of empowerment, especially for women of color.

Living in Harmony with Nature – Just as seasons shift, so do we. Wellness isn’t linear; it ebbs and flows. We are allowed to pause, to blossom in our own time.

These principles are the roots of SoulFruit. Everything I share, from Pilates practices to wellness rituals, grows from here.

What You’ll Find Here

This space is for anyone who’s ever felt like they had to hustle just to survive. For anyone who’s felt like softness wasn’t safe, or that wellness was out of reach. Here, you’ll discover:

• Holistic wellness tips for body, mind, and soul

• Pilates for women seeking nervous system healing and balance

• Feminine embodiment practices for deeper self-connection

• Rituals for slowing down and living mindfully

• Reflections from my own journey as a woman navigating resilience and softness

  SoulFruit isn’t about chasing perfection. It’s about devotion — to your body, your energy, and your soul.

An Invitation to Join Me

SoulFruit is not just my work — it’s my offering. A reminder that healing belongs to all of us, regardless of background or circumstance.

Through these blogs, practices, and teachings, I hope you’ll find your own way home — rooted, nourished, and alive.

Subscribe to my newsletter for updates, join me in a session, follow along on Instagram for daily practices, and share this blog if it resonates.

Because when we tend to the body and soul together…even when the world tells us to hustle… we don’t just survive. We blossom.

Sunflower Field, RI- Photo by Tatiana 2025

Creating a Self-Care Toolbox for Stress, Anxiety, and Burnout

Let’s be real—stress is everywhere. Anxiety creeps in when you’re trying to rest. Burnout doesn’t knock; it barges in. Whether you’re juggling a demanding career, managing a household, or just navigating the emotional intensity of being, your nervous system can only hold so much. That’s why I believe every woman needs a self-care toolbox—a collection of intentional practices, rituals, and go-to supports you can lean on when things feel heavy.

This isn’t about bubble baths and scented candles (though we love those, too). This is about real, holistic tools that regulate your nervous system, nourish your spirit, and bring you back to yourself.

What Is a Self-Care Toolbox?

Think of it like a sacred kit you build just for you—to calm, recharge, and reconnect. Your toolbox is a blend of physical, emotional, mental, and spiritual practices. It’s personal, intuitive, and it evolves as you do.

Signs You Need to Reach Into Your Toolbox

• You’re snappy or emotionally drained for no reason

• Sleep feels elusive, or you’re waking up tired

• Your body feels tight, heavy, or disconnected

• You feel uninspired, overwhelmed, or just off

Pause. Breathe. This is your invitation to reset.

What’s in My Self-Care Toolbox (And What You Can Add to Yours)

1. Breathwork + Nervous System Resets

When stress rises, the breath shortens. One of the quickest ways to ground yourself is through intentional breathing.

• Tool: 4-7-8 breathing or box breathing (inhale 4, hold 4, exhale 4, hold 4)

• Bonus: Try humming or toning to stimulate your vagus nerve.

2. Daily Movement (Not Just for the Body, but the Mind)

Some days it’s a full Reformer session. Other days it’s intuitive stretching, dancing barefoot in my living room, or simply walking in silence.

• Tool: Create a “move menu”—a list of movement rituals for different moods (energize, release, ground)

3. Herbal Allies + Holistic Remedies

My personal cabinet includes calming teas, adaptogenic tinctures, and yoni steams when I need to reconnect with my womb space.

• Tool: Chamomile, ashwagandha, and passionflower are beautiful for stress.

• Sacred Ritual: Sip tea with no distractions—no phone, just you and your breath.

4. Boundaries & Digital Detox

Protect your peace. Your phone is not your nervous system’s friend when you’re depleted.

• Tool: Set “do not disturb” hours. Curate your feed. Choose silence when needed.

5. Journaling & Emotional Unpacking

When anxiety is high, write it out. Name it. Then ask yourself: “What do I need right now?”

• Tool: Keep a small journal nearby—use prompts like What’s weighing on me today?, What am I avoiding?

6. Safe Touch & Self-Support

Your body remembers everything, and gentle touch can remind it that you are safe.

• Tool: Foam rolling, gentle massage, laying with a weighted blanket, or hand-over-heart breathwork.

7. Your Inner Circle

Sometimes your toolbox is a person. A voice note to a sister-friend. A breath shared with your therapist. Support is sacred.

• Tool: Keep a “soul contacts” list of 3–5 people you can call when you’re on the edge.

Build It, Use It, Honor It

Your self-care toolbox is an act of devotion. Not just for when you’re falling apart—but for sustaining your strength, your softness, your sovereignty. You don’t need to be at your breaking point to deserve care.

The more you reach into your toolbox, the more you begin to feel empowered—like you actually have what you need to weather the storm. Because you do.

If this resonates with you, I’d love to hear: What’s one thing in your self-care toolbox right now? Drop it in the comments or share with someone who needs to start building theirs.

With love + breath,

Tatiana

Natural Remedies for Better Sleep: A Holistic Approach to Restful Nights

Getting a good night’s sleep is essential for overall health and well-being, yet many struggle with restlessness and insomnia. Instead of reaching for sleep aids, consider natural remedies that support deep, restorative sleep. Here are some of the most effective holistic approaches:

1. The Power of Meditation for Sleep

Meditation helps calm the mind and body, reducing stress and anxiety—two major culprits of poor sleep.

Regular meditation:

• Lowers cortisol levels, the stress hormone

• Increases melatonin production, the sleep hormone

• Enhances relaxation by slowing brainwave activity

Try guided meditation or body scan meditation before bed to transition into a peaceful sleep state.

2. Mindfulness Techniques to Quiet the Mind

Mindfulness practices, such as mindful breathing and progressive muscle relaxation, train the brain to focus on the present moment rather than racing thoughts. This can help:

• Reduce nighttime anxiety

• Improve overall sleep quality

• Strengthen the body’s natural sleep-wake cycle

Progressive muscle relaxation technique: While lying on your back, tense and then release different muscle groups in your body one at a time, starting from your toes and working your way up to your head. Inhaling as you tense and exhaling as you release.

3. Acupressure for Deep Relaxation

Acupressure, based on traditional Chinese medicine, stimulates energy flow and relaxation. Pressure points such as the Spirit Gate (HT7) and Yin Tang (Third Eye) can help with:

• Reducing overthinking before bed

• Relieving stress and tension

• Inducing a sense of calm

Gently massage these points for a few minutes before bedtime.

4. Essential Oils for Sleep Support

Aromatherapy is a powerful tool for sleep. Essential oils like:

• Lavender – Promotes relaxation and reduces stress

• Chamomile – Eases tension and soothes nerves

• Cedarwood – Encourages melatonin production

Diffuse essential oils in your bedroom or apply diluted oil to pulse points before bed.

5. Breathing Techniques for a Calm Nervous System

Controlled breathing activates the parasympathetic nervous system, signaling your body to relax. Try:

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. This slows heart rate and prepares the body for sleep.

• Diaphragmatic Breathing: Breathe deeply into the belly rather than the chest, which promotes relaxation.

6. Binaural Beats to Induce Sleep

Binaural beats are sound frequencies that help synchronize brainwaves for deep relaxation. Listening to theta (4-7 Hz) and delta (0.5-4 Hz) frequencies before bed can:

• Slow brain activity for deeper sleep

• Reduce stress and anxiety

• Enhance REM and deep sleep phases

Use binaural beats with headphones (not Bluetooth) for 15-30 minutes before bedtime.

7. Limiting Phone Usage Before Bed

Blue light from screens suppresses melatonin production, making it harder to fall asleep. To improve sleep:

• Avoid screens 60-90 minutes before bed

• Use blue light filter apps/glasses if needed

• Replace phone use with reading or journaling

8. Dietary Changes for Better Sleep

Certain foods support sleep by promoting melatonin and serotonin production. Eat:

• Tryptophan-rich foods: Turkey, almonds, and bananas

• Magnesium-rich foods: Dark chocolate, spinach, and pumpkin seeds

• Complex carbohydrates: Oatmeal or quinoa help stabilize blood sugar overnight

Avoid caffeine, sugar, and heavy meals before bed.

9. Supplements for Restorative Sleep

Natural supplements can help regulate sleep cycles:

• Magnesium – Relaxes muscles and calms the nervous system

• Vitamin D – Deficiency is linked to poor sleep quality

• Melatonin – Helps regulate sleep-wake cycles, especially for jet lag or shift work

Always consult a healthcare professional before starting supplements.

10. Hydration: The Right Balance

Dehydration can lead to leg cramps and nighttime awakenings. Ensure:

• Adequate hydration throughout the day

• Reducing water intake right before bed to prevent nighttime trips to the bathroom

• Try drinking 16oz of water 4x a day

Final Thoughts

Improving sleep naturally takes consistency and mindfulness. By integrating these remedies—meditation, essential oils, dietary changes, and mindful habits—you can create a sleep-friendly routine that nurtures deep, rejuvenating rest.

Which of these methods have you tried? Are there any remedies not listed here that you swear by? Let me know in the comments!

5 Ways To Balance Your Hormones

Have you ever felt like your body was following someone else's schedule instead of your own natural rhythm?

Are you letting your kids, partner, roommates, or even colleagues influence the flow of your day? It's easy to let other sources dictate our daily rhythm instead of listening to our bodies.

The truth is, one rhythm doesn't work for everyone. Following someone else's regimen can more often than not have a negative effect on female hormones.

If you're experiencing chronic fatigue, mild depression, low sex drive, intense premenstrual syndrome (PMS) or other random symptoms, this might be due to going against your natural rhythm.

Do you want to start feeling more energized and vibrant ready to tackle the day at hand? Read on to see how balancing your hormones through balancing the mind, body and spirit will naturally begin to regulate your beautiful female body.

Asses your mind-set

Many women (including myself) feel they need to keep up with other people, which can be draining. If you don't feel like going to that party after a full work day, or exercising for hours every day, you might feel unproductive or lazy and end up pushing past the brink just so you don't miss out. Ignoring the signals your body is sending you  and writing them off as laziness can end up draining your energy even more. Not to mention the mental weight you put on yourself (like shame and judgement) which just makes us more imbalanced.

Our female bodies are already designed for self-care and relaxation during certain times of the month and other times ready for productive work. We must begin to set and honor our limits.

1. Empower yourself.

When symptoms arise pause, notice what feeling come up, it's easy to feel overwhelmed like there might be a bigger problem more complex issue going on. First step to healing is acknowledging that you are already whole exactly as you are. If we can move from a place of love and confidence in our body's ability to heal itself, we can then tap into our toolbox for a much needed re-set.

Having the mindset that you are healthy now (in the present) and you can become even healthier takes a huge weight off your shoulders and allows your body to naturally reach a healthier state.

2. Get enough rest. Seriously.

Are you struggling to push through the day, feeling chronically exhausted? Maybe it's as simple as actually being tired. (Hard to believe anything is that simple, huh?)

Maybe starting with weekends, let yourself sleep as long as you want. Some people will be rejuvenated after one long deep sleep, others might need more time off to get back into balance.

Sleep is essential for overall good health. Don't cheat yourself here. Listen to your body and sleep when you're tired.

3. Keep your nervous system balanced.

Most people spend the majority of their lives in the sympathetic nervous system, aka the “fight or flight” zone. You know, that feeling when you're getting chased by a bear!

Seriously though, your body doesn't know the difference between those “life or death” stressors and chronic stress related to work, finances, difficult relationships. When you're body is in this state, it can't repair and replenish.

When you're in a a calm and relaxed state, your body is in the “rest and digest” or parasympathetic system. This state can be brought on by meditation, sleep, physical touch with a loved one, laughing, yoga etc. It is in this state that our bodies heal and evolve.

The more you can activate your parasympathetic nervous system, the healthier you’ll be both physically and mentally. Relax and have fun!





4. Evaluate your exercise routine.

It may surprise you, but sometimes the harder you work out, the more stress you actually put on your body. Depending on your fitness level and journey you may actually need more gentle exercise like yoga or qigong.

Certain forms of rigorous exercise trigger the stress response, so make sure you’re balancing your hard core workouts with practices that are easier on the body. This might include yoga, dance, meditation or stretching. (Check out my virtual Stretch & Restore class).

Experiment with different forms of exercise for a few weeks and see how you feel.

5. Embrace the power of community.

Humans are meant to live in communities and socialize. It’s natural as well as necessary.

Community can have a powerful influence on our health, and developing a supportive tribe you can reach out too is crucial to maintaining hormone balance. When we feel isolated or alone we’re more likely to feel depressed, overeat, crave connection amongst other things.

Try calling a friend or family member you haven't spoken to in awhile, or sign up to volunteer in your neighborhood.

Take some time this week to experiment with more rest, self-care, relaxation, and community connection. Remember to listen to signals your body sends you because you innately know how to heal yourself. Stay empowered to take steps to become even healthier. Let me know how it goes and leave comments so we can stay connected!

Progress over Perfection,
Tatiana
SoulFruit