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"

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?





TUNE-IN nutrition TUESDAY TIPS: Quality Foods For Crystal Clear Frequency by Paluna Santamaria


Tuning into quality can sometimes feel like trying to find a radio frequency. You go through days of almost clear and then get some weird feed back and adjust a little, before you get some awful results and then boom- you hit the sweet spot. You find a crystal clear balance of macros and quality foods.


We could all hit our recommended macros every day by filling them with lettuce, beer, protein bars, cookies or fried chicken. Choosing foods that “technically” fit into your macros but are filled with crap might give you some kinda view of your results, but it won’t be crystal clear or energizing for your body. You’ll still be getting that radio feedback of mix results. While we know that every now and again you need to eat something less than desirable because you’re out and in a pinch, listen to the feedback you’re getting when you do that and adjust by reaching for that quality whole food when you can to find your perfect station. You’ll be singing with joy when your macros meet quality food.