ExhilaFit

06/26/2025

We are on Amazon!

🤗This interactive mindfulness workbook is a cornerstone tool within the ExhilaFit® Multi-Aspect Mindfulness Meditation (M.A.P.) curriculum, specifically designed for teens and young adults ages 12+.

The workbook serves as a safe space for youth to explore their emotions, develop self-awareness, and cultivate healthy coping strategies through guided meditation, reflection, and engaging mindful activities.

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Each section includes feelings check-ins, meditation reflections, open space for self-expression, and guided journaling activities to help teens identify, understand, and manage their emotions. The design encourages emotional regulation while building resilience through consistent, gentle self-reflection practices.

This companion supports sustained practice and personal growth, making mindfulness accessible and engaging for developing minds.

🦋Key Features:

* Mindful activities with access to meditations aligned to learning modules
* Daily feelings tracking with prompts
* Meditation reflections
* Weekly intention-setting exercises
* Triple A Goal Setting framework
* Integrated gratitude practice
* Teen-friendly language and concepts
* Weekly schedule tracking

Guided journaling and writing empowers teens to develop emotional intelligence and mindfulness skills that will serve them throughout their lives, helping them navigate adolescence with greater self-awareness, resilience, and intentional living. This workbook is useful for young adults as well.

Workbook has two cover options, blue and magenta with flowers.

Cover Art:

06/26/2025

We are on Amazon:

ExhilaFit® M.A.P. Youth Mindfulness Journal
A Guided Journal for Daily Mindfulness, Emotional Awareness, and Intentional Living

✨Basic Mindful Meditation and Planning Journal

This interactive mindfulness journal is a cornerstone tool within the ExhilaFit® Multi-Aspect Mindfulness Meditation (M.A.P.) curriculum, specifically designed for young learners.

😊The journal serves as a safe space for youth to explore their emotions, develop self-awareness, and cultivate healthy coping strategies through guided reflection, gratitude, and mindful intention-setting.

📅➖Each weekly cycle includes feelings check-ins, meditation reflections, gratitude practices, and intention-setting exercises that help children identify, understand, and manage their emotions. The journal’s design encourages emotional regulation while building resilience through consistent, gentle self-reflection practices.

🫶With 10 complete weekly cycles followed by open journaling pages, this companion supports sustained practice and personal growth, making mindfulness accessible and engaging for young minds while complementing the experiential learning of the ExhilaFit® Mindful (M.A.P.), both created by Rochelle White, owner of ExhilaFit®.

💕Key Features:
* Feelings tracking with intensity scales
* Before, during, and after meditation reflections
* Weekly intention-setting with action steps
* Gratitude practice integration
* Youth-friendly language and concepts
* Weekly Schedule and Chores

This journal empowers youth to develop emotional intelligence and mindfulness skills that will serve them throughout their lives. Use alone or in combination with our ExhilaFit® M.A.P. Youth Mindfulness Workbook: Rewrite Your Story. Workbook is recommended for students 12+

10/23/2024

Belly Dial Down
Mindful Moment

Take a deep breath. As you exhale, begin to relax your body. Imagine a belly dial on your navel. As you breathe, turn your attention to this dial. It ranges from 1-10, with 10 being the most intense feeling.

Check in with yourself regarding your emotions and the situation, determining what number the dial indicates. If you’re dealing with a trigger or having a rough day, consider if the situation warrants this number. Notice the number without judgment.

Remember, whether it’s a 1 or a 10, you can feel your emotions without acting on them.

Visualize yourself gently turning this dial down. As you do, feel the intensity of your emotion decreasing. Breathe deeply while adjusting to this new, calmer state.

As you say “these are just feelings”, imagine the belly dial turning downward. Affirm, “I have the power to manage my feelings”.

Continue to feel your body and breath in this moment. Stay present, connect with your body. As you see the belly dial decrease, say “I choose how to
respond”.

Wiggle your toes, notice your feet, and feel the ground supporting you. Intentionally adjust the dial to a level where you can handle yourself effectively. As you experience this calmer state, introduce feelings of gratitude, love, and self-confidence. Visualize what these emotions look like. Allow these positive feelings to coexist with any remaining tension.

Notice how your body feels as you embrace this self-soothing practice. Take a moment to appreciate the pleasant sensations in your body. When ready, slowly open your eyes, carrying this sense of calm and control with you. Remember, you can return to this belly dial whenever you need to recenter and find balance in your emotions. -

06/13/2024

01/23/2024

Thank you! It is always a pleasure.

01/23/2024

Thank you! It is always a pleasure

01/18/2024

ExhilaFit® provides creative fitness, wellness, and mindful meditation programs for all experience levels by creating a safe, fun space, where everyone can enjoy self-exploration and be themselves!

Everyone deserves a chance to rewrite their story
We believe “everyone deserves a chance to rewrite their story“. This statement is a powerful declaration and requires a safe space where participants can be themselves.

We all deserve a chance to see our lives from a different viewpoint, to not be judged, to recover from trauma, pain, doubt, and insecurity. It doesn’t matter where our students start, what matters is that they learn they have options for their journey. We introduce opportunities and possibilities into each student’s life through our fitness and meditation programs.

In our workshops, participants learn new concepts about mental, emotional, and physical health. We show them how to apply these concepts to live a healthier, more stable, and more confident life. Our students are empowered to take back their narrative and use it as a catalyst to become the change they wish to see.

*I teach a lot of the M.A.P. meditation and yoga classes but also work with great teachers who teach , ie. DM me for details.

At this time we provide classes to groups with space to accommodate class or virtual sessions.

12/22/2023

Happy Holiday's ☃️ - Remember holidays can be a different experience for everyone. 💕

What is important is to be honest with self about how the season affects you and work through it with love and compassion. 💜💜💜 https://mailchi.mp/8fe27bd127ec/happy-holidays

08/02/2023

Leon invited me back to his podcast ‘Minds of Chess’ to discuss the importance of staying mentally healthy!

We discussed how to get stronger in both chess and life, managing anxiety, improving relationships, and taking responsibility for all parts of one’s life!

Definitely an episode not to miss!

If you are suffering with suicidal thoughts, please reach out to someone. Your life matters.



Link availability in Rochelle’s bio and below:

https://open.spotify.com/episode/4WBaLPc26xoP9BDuPju9JV?si=8xwL6muDTna8uFPkMgWzTg