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

“I came to her with goals I thought I would never be able to achieve.” 🥹💪There is truly nothing more rewarding than witn...
05/08/2026

“I came to her with goals I thought I would never be able to achieve.” 🥹💪

There is truly nothing more rewarding than witnessing a transformation like Megan’s. She started training with me a year after having her first baby, and it has been an absolute honor to be a part of her success.

Megan, you are an incredible human and a loving mother. I’m so excited to help you take your training to the next level! 🚀✨

Happy Mother’s Day to Megan and all the inspiring moms I’m blessed to work with. Thank you for letting me be part of your journey. 💐❤️

I finally cracked the code on the perfect high-protein breakfast. 80g of protein in one meal? Let’s go. 🚀Are you on the ...
04/28/2026

I finally cracked the code on the perfect high-protein breakfast. 80g of protein in one meal? Let’s go. 🚀

Are you on the chaffle bandwagon? It took me a minute to figure out this meal hack, but it’s been a total game-changer. 🧀🧇

Powerful workouts require powerful fuel. This week’s mantra? Balanced energy expenditure.

Through a little experimenting and AI research, I’ve dialed in a breakfast that hits:

🔥 80g Protein
⚡ Under 650 Calories

Restructuring how I eat has been a huge part of my 23lb weight loss journey this year. Now, I’m sharing these recipes with my inner circle of clients.

Want to join the journey? Comment MANDALA and I’ll add you to my exclusive newsletter! 📧✨

Small changes, big results. 📈 This week, I tweaked my morning routine to protect my focus and energy. Here’s what’s work...
04/24/2026

Small changes, big results. 📈 This week, I tweaked my morning routine to protect my focus and energy. Here’s what’s working:

💻 Digital Reset: I’m closing all tabs at night except my workout spreadsheet. No more morning email distractions.

💧 Strategic Hydration: My water bottle now joins me on my morning walk, plus a dedicated "pre-workout" glass for better results.

👟 The "Wooden" Method: Inspired by Rick Rubin’s The Creative Act, I’m adopting a technique legendary coach John Wooden used with elite athletes: slowing down to mindfully tie my shoes. Even tension makes a massive difference in workout comfort and mental presence.

Being intentional with small details adds up to reaching our goals.

These are the habits I share with my clients to help them win. Want more tips like these?

Comment MANDALA and I’ll add you to the early access list when I launch my newsletter ☯️

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 m...
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.

During my morning walk I had a chance to apply my takeaway from the Dopamine Reset challenge. Two of the meditations foc...
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.

Excellent compilation of ten talented meditation instructors and the audio quality was top notch! I liked how I could co...
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

The key to reaching our goals is through making small, incremental changes to our fitness routines. I've been on a weigh...
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.

Today is the anniversary of completing my third 100 day meditation marathon. The goal was to meditate every day for one ...
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.

Springtime is my favorite season - I love seeing new life and playing in the dirt. It's also a time of clearing out old ...
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.

One last testimonial to share from my final week at TPW. Suzanne's mindfulness-focused workouts have provided a wonderfu...
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.

Active listening is one of the skills I use to ensure that my client's workout is perfect for them. When checking in abo...
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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