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 ;) 


If you find yourself needing to "get back on track" after each holiday. This is the retreat for you. 

If you are taking care of your health and fitness and need a get away that won't derail your training/nutrition goals, this is also for you. 

Join us for 5 days in paradise and get the tools you need to succeed in fitness and nutrition. Transform more than your body by learning how to apply the information we provide you with to your lifestyle. 

Make this the "train-cation" that will allow you to never have to "get back on track" because you will have the tools to stay lean, strong, flexible and stress free even while not on vacation. 

What you will learn: 

  • Nutrition: No stress approach to nutrition. A mindset, not a diet. Learn how and why having no stress surround your nutrition is the best you can do for your health and performance.
  • Bodyweight Strength Training: No time to hit the gym? No problem. Learn the secrets to developing an incredible body with or without equipment.
  • 6 foundational principles that you must have in order to get strong, stay strong and avoid common injuries.
  • Hand balancing for beginners and intermediate levels.
  • Mobility and flexibility for back pain, tight shoulders & hips. Training should heal and not hurt. Let us show you how to avoid common training mistakes in yoga, gymnastics and weightlifting that can lead to injuries and plateaus.
  • Mediation & recovery: In our busy world relaxing is quickly becoming a lost art. Learn meditation and breathing techniques that will support stress management and help you recover fasters and move effectively from your work and training.


  • Guided tour to Havana & it’s rich culture
  • Daily classes led by Paluna Santamaria and Sara-Clare Lajeunesse from Agatsu
  • Organic gardening; visit and learn about sustainability, the organic movement and agriculture in farming for yourself.
  • Kite surfing (weather permitting) 3 classes/2hrs each over 3 days (after that you get 2hrs included with the kites for free time and practice).
  • Optional 1 Hour rejuvenation facial extra $30
  • Review of your fitness and nutrition goals/concerns as well as assessment of one full week of your current nutritional habits to provide you with a starting point. **Provided by Tune-In Nutrition Team: Paluna Santamaria and Lovedeep Dhunna**
  • 6 week bodyweight training program. NO GYM REQUIRED. 


You will be staying in Harmony Villa (Villa Armonia in Spanish) in Playa del Este where you will have access to:

  • Three freshly prepared organic meals from the local gardens in Havana **100% vegetarian option available**
  • Unlimited coffee, tea, smoothies
  • 2 Swimming pools
  • Grocery store
  • Juice & coffee bar open 24/7
  • Main house contains:
  • Meditation room
  • Small library
  • Main lounge
  •  Main dining hall
  • Kitchen
  • Guest villas include:
  • 2-3 bedrooms
  • Each bedroom has its own private en suite bathroom
  • Full kitchen
  • Dinning room/living room
  • Green space
  • Outdoor lounging terrace
  • Steps away from the beach
  • Laundry available at an extra cost
  • Electric supply 110 volts

WHEN? February 13th-17th 2017 Playa del Este Cuba