Day 1: Hydration Focus

• Start the day with water and herbal tea.
• Include hydrating foods like watermelon and cucumber.
• Drink plenty of water throughout the day.

Day 2: Nutrient-Rich Foods

• Emphasize fruits, vegetables, lean proteins, and whole grains.
• Minimize processed foods and added sugars.

Day 3: Mindful Eating

• Practice mindful eating to savor each bite.
• Chew food slowly and pay attention to hunger/fullness cues.

Day 4: Physical Activity

• Incorporate at least 30 minutes of moderate exercise.
• Choose activities you enjoy, such as walking, yoga, or cycling.

Day 5: Rest and Relaxation

• Focus on quality sleep the night before.
• Engage in calming activities like meditation or gentle stretching.

Remember to consult with a healthcare professional before making significant changes to your diet or wellness routine.

Female athletes at FAU on football field meditating.

Group of college athletes on FAU football field with Mary Ann Morgan FriedFlorida Atlantic University athletes and staff participated in a yoga and mindfulness session with Mary Ann Morgan Fried on October 3, 2023.

Being a college athlete means juggling intense training, academics, and personal life. It’s okay to acknowledge the mental challenges that come with it! At the beginning of this month we acknowledged Mental Health Week; let’s shine a light on the well-being of our incredible college athlete community.

Athleticism Beyond the Game

Remember, your strength isn’t just physical, it’s mental too. Your mental health matters as much as your physical training. Don’t hesitate to reach out if you’re feeling the pressure. We’re in this together!

Mindfulness in Sports

Embrace the power of mindfulness and mental preparation in your game. Visualization, breathing exercises, and positive affirmations can boost your confidence and focus. Share your mental prep tips and inspire your fellow athletes!

Talk, Share, Support

Athletes, coaches, and teammates – let’s keep the communication lines open. Be the listening ear someone might need. Your support can make a significant difference. Together, we can create a team culture of understanding and empathy.

Balancing Act

Balancing sports and academics can be challenging. It’s okay to ask for help. Your mental health impacts your performance. Reach out to counselors, teammates, or mentors if you’re feeling overwhelmed. There’s strength in seeking support.

Feel free to share this post with the college athletes in your life to encourage mental health awareness and support within your community. Together, we can create a supportive environment where every athlete feels heard, valued, and empowered.

FAU female athletes doing yoga on the football field.FAU athletes practicing yoga during the school’s Mental Health Week in October.

Female athletes at FAU on football field meditating.FAU athletes learning how to meditate during the school’s Mental Health Week in October.

I love summer reading. I think books give us a way to restore ourselves, and allow us to get away from all of life’s distractions. Personally, I find dedicating time to reading is often life changing. I have always learned though books and authors, and somehow when I open a book it’s always the exact message or story I needed to hear.

The books I’m recommending this summer have been so moving and inspiring to me, as I hope they will be to you. Review my picks below (just click on the hyperlinks) and see which one speaks to you. All are easy and light reads.

I was listening to Dear Gabby, and when she said this, I thought, “YES! Just show up for what’s up!” This has been my experience the last few years.

I believe that our inner work is right in front of us, but we often get distracted by life and don’t always make time for what truly matters.

I know for so many years I was focusing on so many different things. I was trying to achieve so many goals instead of looking right in front of me. In my last teacher training, I was feeling this ROCK inside of me, but I didn’t want to go there! I was trying to shield myself, but I knew something was about to shift! Instead of just sitting down and talking about the uncomfortable things in my life, I just avoided looking at what was showing up for me.

I know the work we have to do is hard, and I really never like to go there! But this is the work that has saved me in my life.

In my twenties, I hit rock bottom. I was very successful in my career, but my personal life was a mess. I never wanted to look in front of me. Luckily, I had the greatest therapist in the world who guiding me to where I am today. It was the hardest work I had to do on myself, but if it wasn’t for my therapist, my 12 Step meetings and my sponsor, I wouldn’t be here today.

If you have something uncomfortable that you know you need to deal with, please give it your attention. It may be hard, but it’s SO worth it in the end. Because, YOU MATTER.

I’ve intended to host an online book club for quite some time, and I’m SO glad I finally did it! We began with Gabrielle Bernstein’s Super Attractor on Sunday, November 29th, and all I can say is why did I wait so long?!

I chose Super Attractor as the first book because every time I post something from it or about it on social media, I receive so many messages asking questions.

As expected, the questions and “ah-ha” moments flowed abundantly during the first three club meetings!

As for the timing, I’ve learned that meeting on Sunday evenings allows us to spiritually align ourselves at the beginning of a new week. When working in the corporate world, I remember being SO overwhelmed just thinking about the week ahead. Club member Christina DeLuca affirmed this timing by emailing, “It is so refreshing to settle in on a Sunday evening and begin the week with discussing a positive and uplifting book with a great group of people. It’s inspiring to hear everyone’s perspective on how they use the Super Attractor lessons in their daily lives or to enhance the lives of others.”

It is always so beautiful when we come together as a community, and to learn and grow from and with each other, even if it’s online.

“I’m so grateful to be part of Mary Ann’s “Super Attractor” Book Club! This is life changing and came at a time when I needed it most. It felt amazing to be supported while interacting with others. Mary Ann highlights the tools we need to help us live a life filled with Joy,” said Linda Rosen.

The fourth and final Super Attractor book club meeting will be on December 20th, from 7:00 to 8:00 pm. Reading the book is not necessary to join in! All that is required is that you pre-register by emailing me, and come as you are! You will receive the Zoom link via email 5-10 minutes before starting.

I will be announcing the next Book Club dates and book selection soon, follow me on Instagram or Facebook to be in the loop!

If you know me, you know I’m a HUGE fan of Gabby Bernstein. And because of her, I’m now fan-girling over author Rha Goddess since she introduced me to Rha during Gabby’s Spirit Junkie Masterclass. (I even got to meet her in March when she was here for a Peaceful Mind Peaceful Life workshop! Thank you Barb Schmidt and Michelle Maros!)

If you don’t know about Rha, I’m here to fix that!

Gabby and Rha recently got together for an Instagram video session, and it was AMAZING! I believe Rha’s words and wisdom are so important for us all, and especially now. Please take time to listen to their conversation, and let me know what you think! (Note: the video opens with an impromptu “Dear Gabby” session, and then Rha comes on at the 5:30 mark.)

Rha Goddess is the CEO of Move The Crowd, and author of The Calling: 3 Fundamental Shifts to Stay True, Get Paid, and Do Good.

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Step 1

Begin by creating a quiet space, and scheduling a regular time to practice. The simplest way to integrate meditation into your schedule is after your Yoga practice, with breath work and Savasana, and then sit up in a comfortable seat for meditation.

Step 2

Take a moment to check-in with where you are. Ask yourself, “What is my motivation for today? Why do I want to bring more of into my life?” Whatever your answers are, make them your intention.

Step 3

Train your mind to focus. Stay with one single thing for an extended period. For a seated meditation, either close your eyes or hold them slightly open. This attention will allow you to begin to see and not get caught up in the habits and patterns of the mind.

Step 4

It’s okay if you experience a flood of thoughts. When thoughts arise, invite your mind to return to your technique as an anchor for you.

Step 5

Once you begin to sit in meditation, you begin to notice how busy your mind is with so many open tabs and you will learn to develop mindfulness and awareness without judgement!

Step 6

It takes time to develop a new habit. Be patient with yourself. Begin with 5 to 10 minutes of quiet, and build up to 30 to 45 minutes. Use a timer so you don’t have to watch the clock.

Practice along with me and Louis Scriven III at our Friday Fitness Happy Hour! It’s a 58-minute Vinyasa Flow and Pilates Fusion, on location at Zenergy Boca Raton and presented by Raw Juce.


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Vinyasa Flow and Pilates Fusion

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Our bodies are sacred, and the way we move in and out is so important. May this 30-minute Vinyasa yoga flow bring you exactly what you need. And always remember, you have your center. As always, my thanks to the beautiful souls at IntensityX3 Fitness & Kickboxing for the opportunity to share my practice with their clients and followers!

Huge thanks to The Maui Spa & Wellness Center for having me on their Instagram Spotlight Series today! I promise that in less than 20 minutes, you’ll feel soooo much better. Check out @themauispaboca on Instagram, or visit their website at Namaste.



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