Tips and insights for a balanced body, mind, and soul.

Take a Pause: Meditations, Podcasts & Audiobooks We’re Loving Right Now

“Almost everything will work again if you unplug it for a few minutes — including you.”
— Anne Lamott

 

In between styling sessions, capsule drops, and dreaming up what’s next, we’ve been carving out little moments to unplug and reset. Whether it’s a ten-minute meditation, a podcast that makes us laugh, or an audiobook that pulls us into another world — these are the tools we come back to when we need a breather.

If you’re craving space to reconnect, refocus, or just escape for a little while, here’s what’s in our rotation this month.

Meditations We Keep Coming Back To

Below the surface of our busiest weeks, here’s what’s been keeping us grounded — literally.

Align

Designed by Jenna Zoe, this app introduced me to the concept of Human Design. Just enter your birthdate and time to unlock your unique chart. Learning about your design can help you make decisions and live in a way that’s more aligned with who you truly are — strategically, spiritually, physically, and emotionally. One of my favorite features? The quick-access grounding tools that help me reset in seconds.

Melissa Wood Health

“How bad do you want to feel good?” – Melissa Wood. This quote has become a little mantra around SK HQ. The MWH method combines movement, meditation, and nutrition in one beautiful package. Her guided meditations are as calming as her low-impact workouts, and I especially love the walking meditations — they’ve become my go-to when I need to get out of my head and into my body. Even our group chat agrees: her voice is an instant chill pill.

Podcasts on Rotation

Perfect for morning walks, laundry folding, or those “I need a break from my thoughts” moments.

Move With Heart

This is Melissa Wood-Tepperberg’s podcast, where she shares solo episodes and weekly conversations on everything from emotional healing and entrepreneurship to finding balance in your everyday life. I love listening in when I need a little reset or reminder to come back to myself.

Well With Arielle Lorre

Arielle leads a sober lifestyle and shares honest insights on wellness, relationships, daily routines, and creating a personal sense of style. Her episodes feel like a chat with a grounded friend — I always walk away feeling a little more centered.

Audiobooks Worth Escaping Into

Whether we’re packing for a trip or winding down at the end of the day, these are the audiobooks we’ve loved getting lost in lately:

The Housemaid by Freida McFadden

A fast-paced psychological thriller that’s impossible to pause. You follow Millie, a woman with a complicated past who lands a job working for a wealthy family — but not everything is as it seems behind closed doors. Twisty, dark, and full of secrets. Let’s just say I gasped out loud more than once (and immediately texted my sisters about it).

People We Meet on Vacation by Emily Henry

Equal parts heartwarming and hilarious, this rom-com follows two best friends, Alex and Poppy, as they take one last trip to rekindle their connection. It’s feel-good fiction with real emotional depth, perfect for travel days or weekend lounging. A reminder that sometimes love is right in front of you.

The Testament by Margaret Atwood

The haunting sequel to The Handmaid’s Tale, this story picks up fifteen years later, told through the perspectives of three different women. Atwood builds on her dystopian world with rich character development and sharp social commentary. Thought-provoking, powerful, and brilliantly narrated.

Mood of the Month

Slow mornings, walking meditations, iced coffee in hand, and one AirPod in.

Your Turn!

We’re always swapping recs in our group chat, so drop your current favorite listen or read in the comments, seriously, we live for it.

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Building a Life You Love: The Power of Consistency in Health and Wellness

We’re so excited to share a special partnership with @movearound_mgmt, where we get to open up about our personal health and wellness routines! While each of us has our own unique flow to our days, one thing is certain—movement and mindfulness are constants in our lives. Over the years, we’ve learned that consistency is the secret ingredient in building a life we love and maintaining a sense of well-being.

In this fast-paced world, it’s easy to overlook the importance of making time for ourselves, but creating a routine that incorporates both physical activity and mental clarity is vital. Whether you’re looking to stay active, recover from a tough workout, or simply find a moment of peace, we hope our health and wellness routines inspire you to move your body, take a breath, and find stillness in your mind. 

Movement: The Heart of Wellness

Movement is a cornerstone of our daily routine. It doesn’t have to be intense or time-consuming, but finding ways to get your body moving is essential. Whether it’s a morning walk, a Pilates session, a high-intensity boxing class, or a calming yoga practice, staying active is a powerful tool for maintaining both physical and mental health. Movement improves circulation, boosts metabolism, and releases endorphins—your body’s natural mood elevators.

One of the things we love about our routine is the variety. We mix it up with Pilates, yoga, and boxing for a balanced approach to fitness. Pilates, with its focus on core strength and flexibility, keeps our muscles toned and aligned. Yoga offers a peaceful way to stretch, relax, and reconnect with our breath, while boxing challenges us physically and mentally, helping to release stress and build endurance. The variety in our workouts keeps things fresh, so we never get bored and always feel challenged.

The key is to find something you enjoy, something you can commit to over time. When movement feels good and aligns with your goals, it becomes something you look forward to rather than a chore.

Recovery: Cold and Hot Therapies for Balance

It’s not all about pushing yourself physically, though. Recovery is just as important as the movement itself. Over time, we’ve incorporated both cold and hot therapies into our routines to promote recovery and rejuvenation. Whether it’s a quick ice bath for cold therapy or a deep soak in a hot bath, these practices have helped us recover after intense workouts, reduce muscle soreness, and support our bodies’ natural healing process.

Cold therapy (like ice baths or cold showers) helps reduce inflammation and speeds up recovery by constricting blood vessels, while hot therapy (like warm baths or saunas) increases blood flow and relaxes tight muscles. Alternating between the two provides the perfect balance of soothing and revitalizing benefits.

The Importance of Protein and Supplements

One of the key aspects of recovery, especially after weight lifting or intense exercise, is fueling your body properly. Protein is essential for muscle repair and growth, so we make sure to consume a good source of protein after our workouts. Whether it’s a protein shake, a healthy meal with lean meats, or plant-based protein options, replenishing your muscles with the right nutrients helps speed up recovery and ensures you’re ready for your next session.

We also prioritize our vitamins and supplements to support our overall health. Taking a daily multivitamin, as well as supplements like omega-3s, vitamin D, and magnesium, helps us fill in any nutritional gaps and maintain optimal health. Supplements are an important addition to our routine, but they never replace a balanced diet and consistent movement.

Mindfulness: Finding Stillness for the Mind

In addition to movement, mindfulness plays a crucial role in our wellness routines. It’s easy to get caught up in the hustle and bustle of everyday life, but carving out moments of stillness for your mind is just as essential for your overall well-being. Whether it’s through meditation, journaling, or deep breathing exercises, these practices help us manage stress, increase focus, and foster a sense of inner peace.

One practice that’s had a profound impact on us is daily meditation. It only takes a few minutes each day, but it’s a powerful way to reconnect with ourselves and quiet the mental chatter. If meditation feels intimidating, start small—just five minutes of sitting in silence or focusing on your breath can help you center your mind and find clarity.

Consistency Is Key

The biggest lesson we’ve learned in our health and wellness journeys is that consistency is everything. You don’t need to be perfect, but showing up every day, even for a few minutes of mindful movement or self-care, has an incredible compounding effect over time.

It’s easy to get caught up in the idea that we need to make huge changes or commit to big goals, but we’ve found that small, consistent actions are what lead to lasting transformation. A little bit of movement every day, a moment of stillness in the morning, and a focus on recovery in the evening are simple habits that build up to a life filled with more energy, peace, and joy.

Inspiration to Move and Be Mindful

We hope this post encourages you to prioritize both your physical health and mental well-being. Whether you’re new to a wellness routine or looking for ways to stay consistent, remember that progress doesn’t happen overnight. What matters most is showing up for yourself, each and every day. You don’t have to do it all, but a little bit of mindful movement and recovery goes a long way toward living a healthier, more balanced life. 

Take the first step today—your mind and body will thank you for it!

 

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Essential Items We Always Keep Stocked in Our Fridge for Energy and Wellness

One of the keys to staying energized, healthy, and feeling our best is having the right foods and drinks on hand. Over time, we’ve learned that keeping a well-stocked fridge with nourishing essentials makes it easier to maintain our wellness goals—and keep up with busy days. We’ve curated a list of our must-have items that help us stay fueled and in shape, no matter the week’s demands. These staples keep us feeling our best and ensure we’re always ready for whatever the day throws our way.

Here’s a peek inside our fridge and the items we reorder week after week:

1. San Pellegrino Mineral Water

Staying hydrated is key to feeling energized, and sparkling water is our favorite way to hydrate in style. San Pellegrino’s mineral water is crisp, refreshing, and packed with natural minerals that help us stay hydrated while providing a slight bubbly sensation. It’s the perfect alternative to sugary sodas, and we love keeping a pack of these on hand for a refreshing drink at any time of day.

2. Zephyrhills Spring Water

In addition to sparkling water, we always have plain spring water stocked up. Zephyrhills water is crisp, clean, and refreshing, providing the essential hydration we need throughout the day. Whether we’re sipping throughout our workout or hydrating after a busy morning, we always make sure we have plenty of water in the fridge.

3. Organic Hass Avocados

Avocados are a staple in our diet. Packed with healthy fats, fiber, and vitamins, they help keep us full and energized. We love adding sliced avocado to salads, spreading it on toast, or simply enjoying it with a sprinkle of salt and pepper. Avocados are versatile, delicious, and add a creamy texture to almost anything. Plus, they’re perfect for a quick snack when we need something satisfying.

4. Amylu Cacio e Pepe Chicken Sausage

We’re big fans of quick and healthy protein options, and these Cacio e Pepe chicken sausages are a favorite. With a rich, savory flavor and a perfect balance of seasonings, they’re an easy addition to any meal. Whether paired with some sautéed vegetables, tossed into a salad, or served alongside our favorite rice or quinoa, these sausages provide a tasty, protein-packed boost that helps fuel our day.

5. Hard-Cooked Eggs

Hard-cooked eggs are one of our go-to snacks for a quick protein fix. We love having a pack of pre-cooked eggs on hand, ready to grab when we’re in need of a fast, wholesome snack. They’re packed with protein and healthy fats, making them a great option for staying energized between meals or adding to salads for extra protein.

6. Organic Broccoli Florets

We always have some organic broccoli florets stocked in our fridge for an easy veggie side dish. Broccoli is a powerhouse of vitamins and fiber, and it’s incredibly versatile. Whether steamed, roasted, or added to a stir-fry, broccoli is the perfect vegetable to pair with any meal. Plus, its crunchy texture makes it a great addition to salads and bowls.

7. Amylu Sea Salt & Black Pepper Chicken Meatballs

When we’re looking for a quick, satisfying meal or snack, these chicken meatballs are our go-to. Packed with flavor and made with clean ingredients, they are a high-protein option that’s easy to toss in the oven or pan-fry. We enjoy them on their own, tossed into salads, or added to a rice bowl for a full, balanced meal.

8. Amylu Roasted Garlic Chicken Meatballs

For a slight variation, we also keep a pack of roasted garlic chicken meatballs in the fridge. The rich garlic flavor pairs wonderfully with veggies, grains, or as a topping on salads. Like their sea salt & black pepper counterparts, these meatballs are a quick and easy option for busy days when we need a high-protein meal or snack.

9. Vital Farms Pasture-Raised Eggs

We don’t just keep any eggs on hand; we opt for Vital Farms pasture-raised eggs, which are known for their rich, creamy yolks and superior taste. These eggs are an excellent source of protein, omega-3s, and essential vitamins. We love using them in everything from omelets to baking to simply enjoying a hard-boiled snack.

10. Fishwife Albacore Tuna in Olive Oil

Tuna packed in high-quality olive oil is another one of our fridge staples. Fishwife’s albacore tuna is sustainably sourced and comes in a BPA-free tin, which makes it a convenient and eco-friendly protein option. We love adding it to salads, wraps, or mixing it with some avocado for a quick, healthy meal.

11. Base Culture Cinnamon Raisin Bread

When we’re craving something a little sweet, cinnamon raisin bread is our go-to. It’s gluten-free, paleo-friendly, and made with simple ingredients. Toasted with a bit of almond butter or used for a hearty breakfast sandwich, it’s a great addition to our fridge for when we want a healthy, satisfying carb option.

12. Lundberg Jasmine Rice

Rice is a pantry essential for us, and we especially love Lundberg jasmine rice for its fragrant, fluffy texture. It pairs perfectly with grilled meats, stir-fries, or curries, and it’s easy to prepare in large batches for meal prepping. We always keep a couple of bags on hand for quick meals that provide long-lasting energy.

13. Malk Organic Unsweetened Almond Milk

For our dairy-free needs, Malk almond milk is a fridge staple. It’s creamy, slightly nutty, and completely unsweetened, making it perfect for smoothies, baking, or just enjoying with our morning coffee or cereal. We love that it’s non-GMO, Whole30 approved, and free from artificial additives.

Why These Items Are Our Fridge Staples

Having a well-stocked fridge with these wholesome, nutritious items helps us stay on track with our health and fitness goals. They provide us with the energy we need throughout the day, whether we’re working out, tackling our to-do list, or just relaxing at home. The best part? Most of these items are quick and easy to prepare, making healthy eating convenient and effortless.

By keeping these essentials stocked, we’re always ready to throw together a meal that’s balanced, full of flavor, and nourishing for our bodies. Plus, knowing we have high-quality, wholesome foods on hand helps us make better choices when hunger strikes.

A Little Bit of Both: The Joy of Shopping and the Relief of Delivery

While we love making trips to the store to hunt for new ingredients and exciting products, there’s something equally satisfying about the convenience of getting our essentials delivered straight to our door. There’s a thrill in strolling through the aisles of the local store, discovering new finds, and picking out fresh produce. But sometimes, life gets busy, and knowing we can quickly reorder these must-have items via delivery (thanks to services like Whole Foods Amazon Prime) is such a relief. It makes staying on top of our wellness routine even easier, and it means we never run out of the foods that help keep us fueled and feeling our best.

If you’re looking to keep your fridge stocked with healthy, energizing foods that help you feel your best, these items are a great place to start. Try them out, and let us know how they work for you! Whether you enjoy shopping in-store or prefer the convenience of delivery, having these fridge essentials on hand is a game-changer for your health and wellness routine.

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Fitness and Wellness in Miami: Where Mind and Body Connect

Miami isn’t just about sunny beaches and nightlife—it’s also a city that takes its fitness and wellness seriously. From high-energy studios that push you to your limits to peaceful yoga sanctuaries that help you find your center, Miami has something for every type of fitness enthusiast. Whether you’re looking to break a sweat, de-stress, or challenge your body in new ways, these local spots are the perfect places to prioritize your health and wellness.

Fuze House 
If you’re looking for a fitness experience that’s as intense as it is fun, Fuze House is the place to be. This unique studio blends various workout disciplines, creating an immersive, high-energy experience that pushes you to your limits while having a blast. With everything from strength training to cardio and core work, each class is designed to challenge you while cultivating a sense of community. The supportive environment and motivating instructors make it the perfect place to get your heart pumping and leave feeling accomplished.

JetSet Pilates 
For Pilates enthusiasts, JetSet Pilates is a must-try. Specializing in reformer Pilates, this sleek studio focuses on sculpting, toning, and strengthening your body in a low-impact way. Whether you’re a beginner or a seasoned pro, the studio’s welcoming vibe and expert instructors ensure that you get the most out of every class. With small class sizes and personalized attention, you’ll feel supported while pushing yourself to new levels of strength and flexibility. Perfect for anyone looking to tone up and improve posture while enjoying a fun, challenging workout.

Tremble 
Ready to shake things up? Tremble is a fitness studio like no other. Combining fitness with artistic movement, Tremble offers dynamic classes that focus on creativity, self-expression, and body awareness. It’s the perfect place to break free from traditional workouts and explore a new, more fluid way of moving. Whether you’re trying out their dance-inspired classes or experimenting with other forms of artistic expression, Tremble ensures that every workout feels fresh, fun, and inspiring. If you’re looking for something different that combines fitness and art, Tremble is the ultimate place to unleash your inner creativity.

The Pilates Place 
Another local favorite, The Pilates Place is a cozy studio known for its personalized instruction and variety of classes. It’s the perfect spot for anyone who wants to deepen their Pilates practice in a supportive, nurturing environment. With a focus on body alignment and mindful movement, the instructors here take the time to tailor each session to meet your individual needs. Whether you’re new to Pilates or looking to refine your technique, The Pilates Place offers a welcoming and encouraging space to develop your practice and enhance your body’s strength and flexibility.

Mimi Yoga 
If you’re looking for a grounded, mindful yoga experience, Mimi Yoga is the perfect studio for you. Known for its diverse offerings, from restorative sessions to more energetic vinyasa flows, Mimi Yoga is all about helping you find balance in both body and mind. The space is peaceful and welcoming, offering a calming environment where you can truly reconnect with yourself. And fun fact: Sammy was certified here! Whether you’re a yoga beginner or a seasoned practitioner, Mimi Yoga’s classes are designed to meet you where you are and help you progress at your own pace.

Ahana Yoga 
For a truly zen-like atmosphere, Ahana Yoga is a hidden gem. This studio offers a variety of yoga styles, including restorative classes to help you unwind and powerful flow sessions to challenge your strength and stamina. What sets Ahana apart is its deeply calming, tranquil environment—ideal for anyone who needs to hit the reset button. Whether you’re looking to build strength, increase flexibility, or simply find some peace of mind, Ahana Yoga offers a holistic approach to wellness that suits practitioners of all levels.

Ima Yoga 
Located in the heart of Miami, Ima Yoga is a community-driven studio that offers a peaceful and inclusive space to practice yoga. Whether you’re looking to unwind with a gentle yin session or push your limits with a challenging power flow, Ima Yoga has something for everyone. The studio fosters a welcoming, non-judgmental environment where practitioners of all levels can come together to connect, breathe, and grow. If you’re looking for a place to find both inner peace and physical strength, Ima Yoga is the perfect destination to expand your practice and deepen your mind-body connection.

Conclusion

Miami’s fitness and wellness scene is as diverse and vibrant as the city itself, with something for every taste and fitness level. Whether you’re looking to tone and sculpt at JetSet Pilates, unleash your creativity at Tremble, or find balance and serenity at Ahana Yoga, these local studios offer more than just a workout—they provide an opportunity to connect with yourself, challenge your body, and elevate your overall well-being. So, whether you’re after a sweat session or a mindful practice, these fitness havens are the perfect places to nurture both your body and your mind.

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My Yoga Teacher Training Experience: A Journey of Growth and Transformation

Two summers ago, I made a decision that would change my life in ways I never expected. I enrolled in Mimi Yoga’s 200-hour teacher training program at her Wynwood studio. I had always practiced yoga, but I knew I was ready for more—a deeper connection to the practice and a desire to grow both personally and professionally. Little did I know, this journey would not only equip me with a certification but also provide me with the tools for self-reflection, powerful insights, and lasting connections with like-minded individuals.

Here’s a glimpse into my yoga teacher training experience and how it has impacted my life.

An Opportunity to Network with Like-Minded Individuals

One of the most enriching aspects of the teacher training was the community I became a part of. The program attracted people from all walks of life, each with their own unique stories and reasons for being there. Whether it was fellow students, teachers, or mentors, the training created an environment where we could bond over our shared love for yoga, wellness, and personal growth.

Networking with like-minded individuals not only helped me learn more about yoga but also opened up opportunities for collaboration, shared wisdom, and lasting friendships. The supportive atmosphere of the group made the entire process even more meaningful.

Gaining a Certification

Of course, one of the primary reasons I enrolled in the 200-hour teacher training was to gain a yoga certification. But the experience turned out to be so much more than that. The curriculum was both comprehensive and empowering. We covered everything from anatomy and alignment to teaching methodology and the history of yoga. It was exciting to know that at the end of the program, I would have the knowledge and certification to teach others. But the true value of the certification wasn’t just in the credential itself—it was the personal growth that came along with it.

Reflecting Inward: Insights Through Moving Meditation

The training provided me with so many opportunities for reflection, especially through moving meditation. Yoga is not just about physical postures; it’s about the connection between body and mind. Each class offered me a chance to go inward, listen to my body, and explore my thoughts and emotions. With every asana, I found myself uncovering new layers of insight about who I am and how I respond to the world around me. The moving meditation component allowed me to dive deeper into myself and discover things I hadn’t been aware of before.

There were moments of clarity and moments of discomfort, but in both, I found profound lessons. These insights have continued to shape the way I live, teaching me how to be more present and intentional in my daily life.

The Power of Mantras

Another powerful tool I gained during my teacher training was the practice of mantras. Learning how to incorporate mantra repetition into my practice was transformative. Chanting and repeating affirmations allowed me to quiet the mind and center my focus. It also helped me develop a deeper connection to the spiritual side of yoga, creating a sense of calm that carried with me long after my practice ended.

Whether it was using a mantra to ground myself before teaching or chanting to set an intention for the day, the impact was incredible. The words I repeated began to shift my mindset and enhance my connection to my practice, proving just how powerful the energy of words can be.

Diving into the History of Yoga

In addition to the physical aspects of yoga, the training also offered a deep dive into its rich history and philosophy. Learning about yoga’s origins, its different schools of thought, and its evolution over the centuries gave me a newfound respect for the practice. It wasn’t just about learning poses or breathing techniques—it was about understanding yoga’s deeper meaning and how it can be applied to all aspects of life.

The history of yoga gave me context and perspective. I was able to connect with the practice on a much deeper level, appreciating it not only as a form of exercise but also as a spiritual and philosophical discipline.

A Hybrid Experience: In-Person and Online Learning

The format of the training was also unique, blending in-person classes at Mimi Yoga’s Wynwood studio with online components. The hybrid structure gave me flexibility while still offering the in-person connection and support I craved. The online modules allowed me to study at my own pace, while the live sessions provided a space to engage with my peers and teachers, ask questions, and dive deeper into the material.

The online format was especially helpful in making the program accessible without sacrificing quality. Whether I was listening to lectures at home or practicing in the studio, I felt connected to the training in both spaces.

Learning from a Variety of Teachers

One of the most special aspects of the training was the diverse range of instructors who contributed to the curriculum. Each teacher brought their unique perspective and style to the table, enriching the experience in different ways. For example, Ewa, one of our guest teachers, introduced us to hypnosis, a practice I had never considered as part of yoga before. She taught us how the power of suggestion could be used to heal and unlock potential within ourselves. It was eye-opening, and it’s something I’ve continued to explore in my own personal practice.

Other teachers brought their expertise in anatomy, sequencing, and philosophy, offering a well-rounded approach to the training. Every teacher added something special, and I felt incredibly lucky to learn from such a talented group of individuals.

The Journey Continues

As I reflect on my yoga teacher training, I’m filled with gratitude for everything I learned and the people I met along the way. The experience has not only made me a more confident yoga teacher but also a more self-aware and grounded person. I’ve gained a certification, yes, but more importantly, I’ve gained clarity, purpose, and a deeper understanding of the practice of yoga.

If you’re considering embarking on a similar journey, I wholeheartedly encourage it. The path of yoga teacher training is one of profound growth, and the insights you gain along the way will stay with you for a lifetime.

Thank you to Mimi Yoga, the incredible teachers, and my fellow trainees for being a part of this life-changing experience. The journey continues, and I’m excited to share what I’ve learned with others and keep evolving along the way.

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