Tune-In TUESDAY Tips // What your mind does isn't the point by Paluna Santamaria

Few weeks ago I decided to expand my meditation practice to help me get out of a procrastination rut so I started the  "7 days of focus" program using the mindfulness app "Calm"

I was pretty motivated to start so I decided to apply the principles suggested right away and blog to keep me accountable. You can read my previous posts below:  



I did great for few days. I wrote things down and I got them done but then as it can happen when trying to build new habits. I skipped a day, then another and well here I am starting again. Honestly, the fact that I wrote about it is what forced me to get back on the horse and pick up where I left. Just to show you how powerful accountability is, so here we go! 

**Disclaimer: content from the app has been edited for the purposes of this blog**

DAY 3 "Seven days of focus"  DEEPENING CONCENTRATION

"What your mind does isn't the point, your awareness of what the mind does is the point" 

Practice began by defining the following concepts: 

FOCUS- the ability to narrow down our attention on something. 

CONCENTRATION- the ability to maintain focus.

MINDFULNESS- the ability to notice when we've been swept away and bring ourselves back. Awareness of what's happening from moment to moment. 

Takeaways from today's practice: 

  • The easiest most efficient way to deepen concentration is by being aware of the breath. The more we practice bringing attention to the breath the more we'll be able to apply this principle to our daily life. 
  • A wandering mind is expected. There is no need to judge or get upset when it happens. 

Solutions to prevent distractions:

  • Create a workspace clean and orderly: each morning when you wake up, declutter your space.
  • Wear headphones or earplugs. 
  • Close the door.
  • Cater to your physical needs, i.e. make sure you have a comfortable chair, water and a snack in case you get hungry, this way you'll avoid trips to the kitchen. 
  • Turn off notifications and set a timer to focus exclusively on your task. 

Even still distractions will happen, instead of getting upset when they happen, choose to get back to your task right away. Perhaps take 3-5 full breaths as a way to bring you back into the present moment. 

Come back next week for more tips or sign-up for my monthly newsletter at the top right corner of this page oh and don't forget to stay CALM :) 


Lately I've been procrastinating more than I want to so I've decided to replace my morning meditation with one of the many mindfulness programs offered by the app Calm called "7 days of focus"

Last week I reflected on daily distractions and how they influence my productivity. I committed (as suggested by the app) to practice AWARENESS. 

By practicing awareness I was able to identify my biggest distractions: social media and texts. I took action by logging off Instagram and deleting my Facebook app (sorry Facebook). This makes it harder for me to scroll through while waiting for the bus or waiting in line at a coffee shop.

I also realized I tend to respond to texts as soon as I receive them and sometimes that leads into useless time on the phone. I now only engage in the conversations I truly want to engage in at that moment and respond only to important messages on the spot. The rest can wait. 

Day 2 is dedicated to PRIORITIZATION. I'm excited for this one :)

Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Every morning when you wake up, clarify what you want to focus on: goals, tasks, short or long term goals. Just think about them.

2. Review the tasks of your to do list, select one.

3. Get to work. Turn your phone off.

4. Concentrate on it the way you concentrate on your breath. There will be distractions. Expect them. When this happens, bring the attention back to that one task as you do with your breath.

5. One task is less overwhelming and easy to manage than ten.

I will summarize today's practice with this quote straight from the program:

"When we allow ourselves to be distracted we are giving things that are of low importance undue attention. This is why we need to be mindful of our priorities."

Come back next Tuesday and don't forget to stay calm ;) 


Last week I promised I'd let you in in my podcast obsession by sharing one of the many I listen in a week (or a day).  I will continue to do so but today I'm letting you in my meditation practice instead.

I've been practicing different types of meditation since I was six years old, with some on and off strikes through my teens because no teenager wants to listen to her dad telling her to meditate daily because it's good for her (yeah that was my dad). 

Last year, meditating became a little more challenging. Old anxiety issues I hadn't experienced in a few years came back. Luckily, I know meditating makes this issues manageable so in search of something to keep me accountable I did some research and discovered my favourite meditation app: "CALM" check "Mindfulness and Mindfulness Apps" for the full review

Lately I've been procrastinating more than I want to, so today I decided to replace my morning meditation with one of the many mindfulness programs offered by Calm called "7 days of focus"

Day 1 is dedicated to AWARENESS

  Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Attention is a limited resource. Distractions are everywhere. 

2. Noticing when our attention has drifted away is the first step to bringing it back.

3. Don't worry when your mind wanders. This is what minds do. Just to notice when it does and use it as an opportunity to bring it back just as you do with your breath. 

4. The practice is about noticing our habits and patterns.

5. Keep returning to your breath over and over. There is no right or wrong, it's the practice what matters. 

6. The first step to CHANGE is to be AWARE. 

That is all friends. Check back next week and don't forget to stay CALM ;) 

Tune-In Tuesday Tips // things successful people do differently by Paluna Santamaria

Here's something about me: Ever since reading became difficult (long story) I listen to audiobooks and podcasts, obsessively. I get a lot of my information, inspiration, laughs and future plans from reflecting on what I listen to so I thought why not share this gems with you. 

From now on or until I get bored, I will choose a section/phrase from one of the podcasts I'm listening to and share it with you. Maybe that will inspire you to go listen to the whole thing yourself. 

**Disclaimer: content has been edited for the purposes of this blog**

PODCAST "Increase your Impact with Justin Su'a"   

Episode 193: 9 Things Successful People Do Differently   

Episode length: 6min 

1. GET SPECIFIC: when you have general goals you are a lot less likely to achieve them because they are not measurable so you want to get as specific as you can. 

2. SEIZE THE MOMENT: to act on your goals. People set goals but never take that opportunity or use excuses; "I didn't have time to workout", "I didn't have time to go to that meeting."  My question to you is: did you really not have time? Or did you just choose to not have that time? 

3. KNOW EXACTLY HOW FAR YOU HAVE LEFT TO GO: the things that you measure you will be able to achieve when you measure them better. Not only how much progress you are making but how much far do you have to go. 

4.  BE A REALISTIC OPTIMIST: look at the hard facts. Difficult is not bad. Difficult is not impossible. Difficult is just difficult and you CAN DO difficult things. 

5. FOCUS ON GETTING BETTER RATHER THAN BEING GOOD: don't be so arrogant that it clouds your desire to improve. We can all get better. 

6. HAVE GRIT: a willingness to commit to long term goals and to persist in the face of difficulty. 

7. BUILD YOUR WILLPOWER MUSCLE: identify things you know that will be beneficial for you and when you don't wanna do it, do it. 

8. DON'T TEMPT FATE: no matter how strong your willpower muscle comes it's important to always respect the fact that it is limited and if you overtax it you are going to temporarily run out of steam so don't try to take on two challenging tasks at once. 

9. FOCUS ON WHAT YOU WILL DO, NOT WHAT YOU WON'T DO: plan how you are going to replace bad habits with good ones rather than focusing on only getting rid of the bad ones. Say to yourself: "Instead of doing this, Im doing this"

Say No To Chips: The Desire To Stress Eat. by Paluna Santamaria

Photo By Dahlia Katz of Patricia Allison in  IMissYou

Photo By Dahlia Katz of Patricia Allison in IMissYou

Me again. The girl who can’t get enough Tune-In.

I’m 2 days away from my show IMissYou opening in Toronto. It’s a piece that I’ve been working on for over a year now. To say I’m stressed out would be an under statement. You can read a full post about my show anxiety here.

For the sake of this being a Tune-In Blog, let's stick to the topic of eating- Every time an email comes in, my anxiety spikes. It’s not all bad news, but it could be. Producing and starring in my own show and creation is stressful. All I want to do is shove bags and bags of chips in my mouth. That would make it all better, right? Salty salty chips. Crunchy chiiiiiips. Mmmmmmmm….  BUT no.

In times like this, when I’ve put weeks and weeks of work into a single moment like going into a weightlifting competition or a show, I need my self confidence to be high. And by this, I don’t mean that I need to be skinny or lean. It’s more than that. I need to feel FULL OF ENERGY and know that as I stand there ready to go on that I made the healthy choice. That I stood up for my body and I fuelled it correctly. When I’m eating clean and my macros are well fitted to my lifestyle, I find that strawberries CAN be a rewarding snack and that I don’t need the chips. Strawberries leave me feeling happy and good while chips sabotage me not only on a physical level (leaving me feeling bloated and crappy) but also on a psychological level. On a self confidence level. I know that while there is a time and place for chips, standing up for myself and my over all health IS the most rewarding. 

Tune- In Tuesday Tips // Nutrition on the road by Paluna Santamaria

Busy busy busy- Just because you have to travel for work, doesn’t mean that you should be throwing your nutrition out the window. Buckle in with these quick tips on how to Tune-In and travel….

Do your research- Local restaurants, grocery stories, hotel menus. Find where and how to find food ahead of time. 

Get a Fridge- Did you know that most hotel rooms offer a fridge in your room IF you ask for one? It might only be a mini fridge, but that will be enough to help store some fresh veggies and fruit and help you to stay on track with meal prep. If you’re super keen you can even pack some tupperware. This will help you pack your food for the day, just like at home. If you worry about the tupperware taking up space in your bag, you can always pack your clothes, socks etc INSIDE them.  

Protein- This macronutrient is one is the hardest to keep up while travelling. Pack your protein to go: beef jerky, tuna cans, protein powder, greek yogurt. If you’re once again worried about space pack ziplock bags, or disposable containers you can throw as you consume (ideally biodegradable).

You can even measure out your protein in advance in separate baggies and skip the guess work. The best part of travelling with your protein powder is that you already know how much protein it has and you’re already used to incorporating it in your day!

Tracking- If you track your macros, don't stop tracking now, or at least track your protein. Carbs and fats will be easily available. This way you'll have a rough idea how balance your intake is. 

Photos- As with ANY time you’re eating out or on the go, take photos of your food! You'll want to try and find out where you're going to eat in advance and plan what you're going to order and how you'll modify it. And then when the plate hits the table- Snap before you bite! At the end of the day you can guesstimate portions. While this isn't an exact science, it is the best solution (short of carrying a pocket scale) when eating out! 

Don't show up hungry- if you can, eat a whole balanced meal before heading to the airport, if you are in a short flight chances are you won't need to eat plane food. If your flight is long have some snacks with you or enjoy what the place offers without the unnecessary extras: peanuts, pretzels, etc

Same goes for meetings or conferences. You never know what will be offered as snacks so try to show up full so when the treats show up you can either avoid them or enjoy them without devouring a tray of chips because you were too hungry. 

Don't panic- Chances are if you are travelling for work you already have enough things to worry about. Do your best. Choose whole foods as often as possible, drink water, and practice moderation. Nothing terrible is going to happen if you have a slice of pizza. Get some nutritious items in you as soon as you can. Remember the higher quality your food is the more efficiently your body and brain functions. You don't want to be the one falling asleep in a meeting because you ate half a pizza right? And if that ends up happening, you have the rest of the day to make better choices :) 

What other tips do you have when you travel? Add them in the comments below!

If you stay calm and plan ahead- you'll Tune- In and travel with success!

Tune-In Tuesday Tips // Protein Pancakes FTW by Paluna Santamaria

This week we'll keep it simple. If you are part of the Tune-In Team you know by now the we encourage our clients to eat whole foods and enjoy every bite. This recipe was a hit months ago so we are now letting you in our little secret to instant happiness...Protein Pancakes.

Low carb- High Protein GREATness.


1 scoop Protein Powder,

2 eggs,

1/2 a Banana (or 50g to be specific)

Macros: 13 c / 10 f / 31 p

(In this example we used Genuine Health Fermented Vegan Protein and whole eggs. When you scan in your protein powder of choice the macros may change a bit)

How To Steps:

1) Crack eggs into a big bowl.

2) Add your protein powder.

3) Smash in your banana and flatten with a fork until its all mixed in and looks like regular pancake batter. 

4) Pre heat non-stick frying pan and add a 1/4 of batter at a time. Wait until the top is bubbling and then flip with a spatula. 

5) Enjoy!

Pro tip: Having a week when you're low on fat? Replace the whole eggs with 1/2 cup egg whites.

Do you have variations of the recipe? Please share! 

Tune-In Tuesday Tips: Mindfulness and Mindfulness Apps by Paluna Santamaria

mindful (adjective)
- being conscious or aware of something

Tune-in can be considered a mindful approach to eating. By tracking your food intake you are consciously and mindfully putting food into your body. We require our clients to use certain tools as a way of gathering information. The information can be anything from how your body responds to certain foods to how life stresses affect your choices. 

Mindfulness extends to all areas of your life and can be applied to any activity. Meditation is the act of practicing mindfulness. You do this by taking the time to simply “be”.

In the busy and fast paced world that we live in, let’s look at a few meditation apps that can help organize and facilitate a routine meditation practice. A few apps that travel where you go and offer options to fit into your schedule when you can.




This is one of the most well-known and recognized meditation apps. It offers a variety of different scenes and soundscapes you can choose depending on your mood. You can choose a guided meditation or solo mode for the days you just want to do a timed sit. As with any app there are several free programs that you can follow, but also some paid ones as well.  






This app offers a pie chart of multiple options for guided focus and intention during meditation, it uses nice bright colors which make it attractive and clear, and allows you to connect to a community of folks to ask questions and share inspirational tips. This app will let you track your stats for days in a row or minutes that you sat. This is a nice- straight forward meditation tool.




This app offers a cute Adventure style layout which helps to make meditation fun. It has bright colors and super cute cartoon characters. It offer options for sitting: SOS quick meditation, On-The – Go Topics, and Classic timed meditations. This app is subscriber based which unlocks more options for you and involves creating an account or logging in through Facebook. A meditation app with a little cute design twist.


All of that being said. If you’re without battery on your phone or you find yourself off the grid, you can always just sit and meditation without any guides. Practise a repeated mantra or count your inhales and exhales to rejoin the present moment.


What is your fave meditation app? What tips would you give to anyone just starting out?