Sometimes we get caught up in being busy and we think were are moving our bodies but we are not. We are busy "running" around but not actually running- running errands, running through the supermarket, etc; but it’s not intentional.

So for the next 4 days, we are going to add intentional movement. You choose, what you need, whether that is a walk, a yoga session, or 5 minutes of stretching.

Important things to do here:

Choose a time, do not leave it up to chance, make the time!

Set an alarm on your phone as a reminder. GET MOVING! 

Try habit stacking by adding this activity to your morning coffee/ tea meditation or reward yourself after with the morning coffee/tea :)

Last- check it off on your Mind Body Heart Accountability Tracker!! 

Choosing how and what you put in your cup is just as important as filling it!!!

You must make to effort to be intentional and deliberate on what you take in. I truly believe in this. It’s just so important.

But to be consistent we need to keep it simple.

*Start with a coffee or tea mediation: These next days will be adaptations from the NY TIMES Healthy Habits Challenge.

Here is the first one: Use your coffee or tea habit as an opportunity to practice mindfulness. Have your mug in your hands and begin to focus on the sensations- maybe the warmth of the mug, the smell of the coffee or tea, the sight of the steam. Then when you take a sip be mindful of the taste, the sensation of the warm liquid as you swallow. Mindfulness is PAYING ATTENTION TO THE PRESENT MOMENT- especially your thoughts, emotions, and sensations.

Why am I doing this?  This is a form of habit stacking attaching a habit that is already established. Also, a daily mindfulness mediation routine can reduce stress, help you sleep and give you mental clarity. Great way to start your day.

So now don’t just think about doing it. DO IT. Tomorrow!! Then check it off your MIND BODY HEART CHALLENGE ACCOUNTABILITY TRACKER.

GET ON BOARD!! We are starting a 5 Day Mind Body Heart Challenge. We are often waiting for the thing that “ changed my life” not realizing we don't have to wait... we can grow along the way.

So JUST START. - one way to do this is with an accountability tracker. My friend Laura @cultivate.coach who was here on the podcast spoke about how important scheduling and accountability are for change.

Sometimes change is slow and not exciting but think of it like growing roots. Each practice makes you stronger and more grounded to prepare you for what is coming next.

JOIN ME AUG 1st to begin the MIND BODY HEART CHALLENGE! 

In this episode, we explore how to tell if we are enjoying that IG scroll or television show, or just numbing. As Brene Brown says " It's not what you do; it's why you do it that makes the difference." I also share my recent experience with virtual reality and how 'walking the plank' put me in a full-body sweat, right in the comfort of my own brother's living room. Could it be what we see on our screens is our own version of virtual reality? We know it's not real, but our bodies and minds are responding as if it is. 

In this episode, we'll explore the spiritual clutter that may be holding you back. Time to take a little spiritual inventory. Grab your journal and listen along as you take the time to let go of what no longer serves you. 

 " Just like clutter can junk up our home and make it feel chaotic, it can do the same to our mind and spirit. When we hold on to ideologies, processes, or patterns that no longer serve us, it is clutter that takes us farther away from our true purpose and road to happiness."

 - Oprah

In this episode, we explore ways in which we may be experiencing multiple small doses of stress just minutes after waking. How are we starting our days, how does that spill into the rest of the day? What happens when stress carries on from day to day, for weeks, and even months. Imagine stress as a glass of water you were asked to carry, but come to realize you never put it down, now it's burdensome and HEAVY. That is chronic stress. Listen and learn how to put the damn glass down!!

Mary describes herself as a wild, alchemical elixir of knowledge and experience. In this episode, she beautifully shares her vast wealth of knowledge painting a picture of what it means to live a holistic life. We discuss her journey into the wellness world as well the various paths she has taken along the way. In this conversation, we also explore her current offerings as a holistic health coach, breathwork facilitator well as an intuitive healing guide.

We break down each one and create clarity on how you can begin to incorporate some of these practices into your own life. 

Here’s how you can begin to live a holistic life-nourishing our mind-body and heart.

How you carry yourself, the things you read, the things you watch, the people you communicate with, the people you spend your time with, all the energy matters.

(* if you have an interest and would like to know more about breathwork facilitation, holistic living in general please reach out to Mary, again you can find her on

Instagram:  @Mary.Tonic

Website: Marytonic.com

Email: [email protected]

In this episode, we explore how to do a little inventory with your core values. We'll walk through a few methods to check in with yourself and your values. Then create actionable ways to live in alignment with those values. “ At the core of real change is uncovering your values”- Jay Shetty, author of "Think Like a Monk".