Lifting, yoga

The Meditation of Cardio

Before we get down to the good stuff I have a favor to ask of you. I would be so elated if you could take a few minutes to answer the following questions.  You can submit via this online questionnaire.  These questions will help to make sure I am properly aligning with your needs and wants with my website, emails and programs.

Now. The good stuff. Aka The Meditation of Cardio.

I’m not a fan of cardio.  Like I literally want to have a throw myself on the floor, kick and scream toddler tantrum every time I have to do cardio.  Don’t make me do it!

But I’ve come to mentally understand that cardio is a necessary evil.  So I’ve started doing sprints on a stationary bike at the gym which was nearly unbearable in the beginning. Truth.

Until I learned to change my mindset about it.

It’s so easy to trick yourself into thinking you can’t do something.  When I do cardio I only think about everything negative going on in that moment.  My thoughts are pure dislike so of course I wouldn’t enjoy cardio.  To flip the switch, I decided I would do 10 sets of 1 minute go all out bike sprints with a 30 second rest in between each minute.  15 minutes total minutes. Manageable; even for the cardio haters.


I put my headphones in, blasted some Missy Elliot Get Cha Freak On and began.  I stared at one spot on the bike, focused solely on my breath and used the mantra “Just one minute”.  I only had to go all out for one minute, and then I could get a break.  I could do that. 

The first minute flew by and before I knew it I was accidentally going over my minute.  I was deeply focused. I was meditating and fully, completely in my zone.  Someone could have fallen off the bike next to me and I wouldn’t have even noticed.  I had no awareness of what was going on around me, the only thing that existed in that moment was my breath and my mantra.

Take away:  Meditation does not have to mean sitting in stillness with your hands on your knees and repeating “OM”.  Meditation can come in many forms and it can be a big advantage to switching your mindset from hating something to loving something.

Homework:  Pick an activity you don’t love, set a goal, create a mantra and get to it!  Let me know how it goes.


The Opposite of Meditating

It is a rainy Thursday here in New Jersey. There is something that I love so dearly about the rain. It puts me in a dreamy state of mind.

Daydreaming for me is my own little personal form of meditation. Though sort of the opposite of meditation, I choose to let my mind wander, go where it wants to, let go of any urges to control.

It instantly refreshes me. Stirs my creativity. Sparks my soul.

A meditation practice is important don’t get me wrong, but a daydreaming practice is just as equally important. Take some time today to set aside at least five minutes to do nothing but daydream. No control, no fear, no thinking “that dream will never happen”. Just close your eyes and let your mind go where it needs to go. If you need a prompt to get started, think of your dream vacation spot, your dream lifestyle or your dream career. From there just see what happens. Let it play out, you might be surprised along the way!

Where will your daydreams take you?

Much Love,



Soul Challenge for You

I have a challenge for you.sun

It’s a soul challenge.

It’s a challenge to find more connection, more tranquility, more pureness.

I need your commitment at this moment. So take a deep breath and say yes. It’s not your typical challenge, though the prize is worth more than you might ever dream of. The prize is awareness. It’s connection with the earth, with nature, with your loved ones. It’s peace and tranquility and unimaginable serenity. It’s the root of pure.

I challenge you to step away from your phone, from the internet, from the television and computer. Spend some good quality time just taking in the world through your very own eyes. There are amazing things we are missing, there are loved ones we are ignoring and there is pure sweetness in every breath that we are not even conscious of. See your world through your own eyes. Leave some memories that only you and the people you are with know about.

Can you do that?

Can you spend part of your day with pure, soul feeding connection to whoever you are with, even if you are with yourself? Everything else can wait. Everything else will be there for you when you are ready to go back to it. I promise.

Much Love,



What I Wish I Had Known – Ashley Turner

Ashley Turner M.A., MFTI is a yoga/meditation teacher, registered Marriage + Family Therapist Intern, writer and Ordained Priestess.  She has taught be so much about yoga on a deeper level than asana. She is a true Goddess!

Ashley Turner, M.A., MFTI


“My yoga practice grew first and then meditation came along for me after I had practiced for some time. I wish I had known when I started practicing how powerful my meditation practice could be – and how important it was to cultivate alongside the physical practice. Meditation and asana paired together have proven to be powerful tools for me to access, no matter how busy or stressful my day becomes.”

Say Hi to Ashley:





10 Reason Why I Detox Seasonally

1.) Energy

It seems that with each change of season on comes the colds, allergies and exhaustion. By eating clean, practicing yoga and meditation, I am able to gain my energy back and kick that exhaustion to the curb.

2.) To remove any toxins I’ve created from eating processed and sugar filled foods

Wheat, dairy, sugar, fast food, red meat…we all know it’s not good for us yet they are just SO HARD to resist (thanks to scientists who make them irresistible, read Salt Sugar Fat by Michael Moss). Sometimes I wish I didn’t love baking so much, but it is a hobby and I will never be able to give up cupcakes so detoxing helps me remove some of the sugar and toxic foods I’ve digested during my baking filled days.

3.) To find peace and calm

When I detox, I meal prep which saves a huge amount of time in the long run. I’m not rushing in to the morning to get my meals ready for work because my breakfast and lunch are already made thanks to meal prepping. One less thing to worry about.

4.) To find a sense of self-worth

As humans, even more as women, we put ourselves down daily, hourly! During the detox week you feel so amazing about what you are doing for yourself it is so hard to put yourself down. In fact, you’ll be struttin’ your stuff from feeling so amazing. Work it girl!

5.) To lose a few pounds and feel lighter

Back to the whole cupcake thing — they certainly do not make me feel light, at all. Eating a week’s worth of clean, nutritious foods makes me feel full, nourished and light! Buh Bye bloating! See you never.

6.) To let go of things I don’t need in my life (mentally and physically)

Through meditation, yoga and journaling, stuff will start to brew. Emotions will rise and come to the surface. This is the PERFECT time to scrape those emotions away and start fresh. To heal through them and grow. Transformation is amazing.

7.) To test my willpower (ohhh yess)

Temptations are all around. And I have like zero willpower, which is why I need a solid plan covering ALL aspects. When I follow a plan exactly, I am setting myself up for success!

8.) To help with breakouts and skin issues

We all want that GLOW. Wheat, dairy and sugar are so harsh for your skin. They cause major breakouts, overly oily or overly dry skin and rashes. When you eat a clean diet your skin will glow, shine and sparkle!

9.) Awareness

I am most aware of how much toxins I have taken during the first 2 days of the detox. Headaches are all to common during the first two days as your body goes through sugar and caffeine withdrawals. Day three you’ll feel amazing and you will really become aware of what those nasty things do to your body.

10.) Happiness

When we are energized, eating clean, active, glowing and aware we naturally become HAPPY! Day four and five you will be high-fiveing anyone who comes your way. I always feel so proud of what I have accomplished and I just want everyone else to feel the same way! It’s contagious.

Interested in doing a detox? Check out the 3 Day Soul Cleanse!