Tusting Talks to... dynamic yoga teacher Nicola Coates
This week we speak to the wonderful Nicola Coates, an enthusiastic and dynamic yoga teacher with a background as a former professional dancer and actress in Musical Theatre. Beyond just physical postures, Nicola believes in the holistic benefits of yoga and emphasises its application in daily life. She not only guides her students through yoga poses but also through mindfulness practices that can be integrated into everyday life, promoting overall well-being and a balanced lifestyle.
We discuss her approach to January fitness and discovering the wider benefits to yoga practice in your every day life.
Tell us about your career to date
I started as a professional dancer in the West End, performing in musicals such as Chicago & West Side Story living the high-energy, creative life I’d always dreamed of. But it was also physically and mentally demanding, leaving little room for balance. That’s when I found yoga. At first, it was just a way to recover, but I soon realised how much it helped me mentally, too. It became my anchor. After leaving the stage, it felt natural to transition into teaching yoga, sharing what I’d learned and helping others find their own balance and connection. Now, I teach classes and work with people online and in person, host retreats, and create space for people to explore their practice in a way that feels good for them.
What are the benefits of introducing yoga into your routine?
Yoga is a bit of a superpower, really. Physically, it builds strength, improves flexibility, and helps with things like posture and mobility. But the real magic is in how it affects your mind — it helps you slow down, breathe, and be present. It’s a chance to step out of the chaos and reconnect with yourself. Even 10 minutes a day can make a world of difference.
January can be an intense time, where would you recommend someone starting on their fitness journey?
Start small and keep it realistic. January can feel overwhelming with all the “new year, new you” pressure, but it doesn’t have to be a complete overhaul.
Commit to something
manageable. If you don’t know where to start I have created a January challenge. 25 minutes for 25 days in 2025. It includes vinyasa flow, yoga sculpt, restorative yoga and breathwork with meditation. This is to ensure you can experience all areas of Yoga that will benefit you in both mind and body. The key is consistency, not perfection. And
be kind to yourself—it’s about progress, not punishment.
How do you stay motivated in January and beyond?
I try to focus on how yoga or movement makes me feel rather than turning it into another “should.” If I’m feeling unmotivated, I’ll mix it up — try a class, practice with a friend, or simply go for a long walk. Motivation isn’t always there, but discipline
& showing up consistently, even in small ways, makes a huge difference.
How do you wind down after a busy day?
I love a gentle yoga flow or some restorative poses like legs up the wall. Journaling helps, too—just jotting down a few thoughts or things I’m grateful for. Sometimes, it’s as simple as a cup of herbal tea and a quiet moment to sit and breathe. Unwinding doesn’t have to be complicated—it’s more about giving yourself permission to slow down. I have a gentle Yin & Nidra practice in my 25-day Challenge that I always recommend after a stressful day.
What are your go-to fitness tips?
1. Listen to your body - movement isn't about pushing through; it's about tuning in.
2. Stay consistent - little and often is much more sustainable than going all in and burning out.
3. Fuel yourself well and hydrate - I love meals that feel nourishing but simple - lots of fresh, whole foods with room for things you enjoy. Lots of water.
4. Find something you enjoy - whether it's yoga, walking, or lifting weights, movement should feel good for you. It will look different for each individual, so it's all about trial and error. It's about not being afraid to try new things until it feels aligned with you.
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Do you have any new year resolutions for 2025?
This year, I want to focus on slowing down and enjoying the little things. Life can get so busy, and I want to make more space for what really matters — time in nature, deepening my own yoga practice, and saying yes to opportunities that light me up.
What's always in your Tusting bag?
1. My water bottle - hydration is key.
2. A good lip balm - it's the little things that make a difference
3. Protein bar - to avoid getting hangry.
4. Cream based blush - to add a bit of day time glow.
Best piece of advice you’vebeen given?
"Patience is key. Trust the process.” It’s such a simple idea, but it’s changed how I approach everything, from yoga to life. It’s a reminder that good things take time, and the
journey itself is where the real growth happens.
What do you have in store for 2025?
I’m so excited for what’s ahead in 2025. This year, I’ll be hosting more Salted Soul retreats, where yoga, mindfulness, and movement come together in breathtaking locations. First stop: Zakynthos, Greece, this May — think turquoise seas, transformative practices, and plenty of laughter.
I’m also launching an online platform offering a variety of classes to support your wellness journey, wherever you are swell as one-on-one coaching for deep personal transformation.
And of course, I’ll continue teaching in-person classes and 1-1 sessions, always exploring ways to make yoga accessible and welcoming to everyone.
I’d love for anyone new to join me — whether it’s on the mat, at a retreat, or online. Keep an eye out for updates, and let’s make this year unforgettable.
