Mind Body Mandala

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Mind Body Mandala

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Emily McKinnon, Mind Body Fitness Specialist

☯️ Transforming fitness into soulful practice
🎓 30 years experience | 3,000+ training hours
🌎 Based in Pecos, TX & Online
🌿 Book your Free Intro Session

04/16/2026

A little update on where I’ve been and where I’m headed.

This year is about pruning the old to make room for something more intentional. 🌿

Swipe through for a snapshot of my “Trainer Garden.”

I'd love to hear from you if the vision resonates.

Type “MANDALA” in the comments below and I’ll reach out personally.

04/07/2026

During my morning walk I had a chance to apply my takeaway from the Dopamine Reset challenge. Two of the meditations focused on using sound as a tool for staying present. By opening my hearing channel and focusing on the sounds in my environment I was able to shift away from "future-think" to my immediate experience. I listened to an elaborate birdsong, the whirring of hummingbird wings, and vehicles moving in the distance.

Upon returning to my desk, I applied this "mental muscle" of increased focus as I navigated a wave of text messages, notifications, and emails. I thought about how some people are choosing to opt out of the digital world in order to spend more time in nature. I'm not in a position where I can completely unplug, but I am making a conscious effort to restructure my electronic energy expenditure.

Sound and music are powerful tools for re-centering when our attention is spread thin. The ringing of a meditation bell can have a similar effect, such as the beautiful selection of sounds in Insight Timer's free app.

04/03/2026

Excellent compilation of ten talented meditation instructors and the audio quality was top notch! I liked how I could complete the challenge at my own pace when it worked for my schedule. It also made me think about how to be more mindful in my digital interactions. Here is the link to join Insight Timer’s community: https://insig.ht/BGgG1IHP21b

03/23/2026

The key to reaching our goals is through making small, incremental changes to our fitness routines. I've been on a weight loss journey for the past year and consistent walking has played a key role in that process.

Walking gives you a chance to quiet your mind or spend quality, device-free time with friends and family. If the weather isn't great for walking I'll use my walking pad and listen to podcasts.

Another one of my new years goals is to walk for an hour a day. I may not be able to take an hour-long walk, but shorter durations throughout the day count towards the overall goal. The mental and physical health benefits of walking start in as little as five minutes!

Walking is one example of healthy dopamine. Gentle reminder that Insight Timer's Dopamine Reset challenge starts this Wednesday. If your brain could use a little rewiring to help you focus on making healthy dopamine choices, this free 10-day meditation series is designed for that purpose.

03/18/2026

Today is the anniversary of completing my third 100 day meditation marathon. The goal was to meditate every day for one hundred consecutive days, and if I missed a day I'd have to start over. These daily practices can be for as little as five minutes, just depending on what type of meditation you choose. I've used 30 - 60 minute daily meditations and they've been incredibly helpful.

While I don't feel called to do a marathon right now, getting my meditation practice back on track is a priority. And one of my new years goals is to minimize scrolling and increase my creativity.

I've been tracking my meditation practices with the Insight Timer app for over ten years. I just saw that they're offering a free 10-day Dopamine Rebalance challenge. It includes ten different science-backed techniques to offset the effects of scrolling, notifications, and other forms of electronic stimulation.

If you decide to try it please let me know. I'd love to hear how it helped you.

03/11/2026

Springtime is my favorite season - I love seeing new life and playing in the dirt. It's also a time of clearing out old growth to make room for the next phase.

In taking a step back from tending to my trainer "garden" to focus on new directions, I've been considering all the creative projects I want to nourish with my attention. The seedling stage is such a delicate time and the hardening phase is incremental. Slowing down to patiently allow these changes to form is key.

It's the same with any training routine - breaks are necessary at times and it's important to be gentle with ourselves as we get back on the horse.

02/27/2026

One last testimonial to share from my final week at TPW. Suzanne's mindfulness-focused workouts have provided a wonderful opportunity to integrate my dance and yoga background into a somatic strength training approach. As a dance mom of two adult daughters she spent countless hours observing ballet classes so we can easily dialogue using dance terminology. Suzanne's health and fitness journey has advanced significantly since we started working together in August last year. A big part of that has been her ability to feel safe in her workouts and also seeing herself as a fitness-oriented individual. I am so excited for her continued progress and I'm grateful for the ability to develop my own style of holistic training through working with her.

02/25/2026

This week I notified my clients that I am transitioning out of my role at The Perfect Workout. I have been blessed with a wonderful opportunity to begin my own business venture and continue my Master's research in somatic dance education. I am very grateful for the opportunity to evolve through my training skills with such wonderful clients like Jennifer, who is an advanced slow motion strength training practitioner. I've also been able to apply and expand upon what I've learned through my four years of practicing what I call the "Tai Chi" approach to strength training. It's an honor to work with such amazing human beings, and I have learned so much from this experience.

02/21/2026

It is amazing to watch Diane's progress over the past six months. We've worked together to modify her workout so that none of the exercises aggravate her pre-existing injuries. This week we advanced her workout in terms of pre-fatigue efforts and she still crushed it! At 83 years old she carries her own firewood to heat her home. I love the determination and effort she brings to every workout. We also laugh a lot (she has a great sense of humor).

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02/04/2026

I've had the pleasure of working with Jane for the past six weeks, and it's wonderful to see how she is already noticing the rewards of consistent strength training. One of her initial goals was to be able to get up and down off the floor more easily. She noticed significant improvement in just a handful of sessions! I love seeing her face light up as she shares her "wins" with me. 💖

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01/14/2026

Active listening is one of the skills I use to ensure that my client's workout is perfect for them. When checking in about the exercise intensity, I'll encourage them to aim for a level that is effective in that moment. I'll gently remind them that our bodies have different needs on any given day, and dialogue with them about the responses their body is communicating with them. For some people, this is their first opportunity to develop the mind-muscle connection. I so appreciate the opportunity to have these kinds of conversations.

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01/07/2026

A lot of my work involves helping people learn how to listen to their bodies. Understanding the difference between the types of pain signals and how to work effectively with them (how hard to push and when to pull back) is a skill that many people have never had an opportunity to cultivate before. I strive to build a foundation of trust as we collaborate on how to give their bodies the right level of stimulus in every exercise. I also learn something new every week! Bob has been sharing his physical therapy exercise regimen with me, which I've been adapting to our brilliant Slow Motion Strength Training method.

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Address

Pecos, TX

Website

http://mindbodymandala.com/

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