Catherine Tanaka
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106// Why Mindfulness Matters and How You Can Start Today with Samara Zelniker

On this episode of The Body Project Podcast, I sat down with a long time acquaintance, Samara Zelniker.

Samara is a transformational leadership coach, 500 RYT yoga teacher and founder of Mindfulness Matters, a health and wellness company that helps leaders reach their maximum potential.

Through a curated and personalized program, Samara works with people to free themselves from doubt, worry and fears that get in the way of their success. She helps people strip away non-essential behaviours that get in the way of reaching full potential by focusing on mindset, movement, relationship building and diet. She does this in organizations and through one on one coaching.

This is a powerful episode with so many actionable steps that you can use to support you, whether you’re stuck in a rut, overwhelmed by fear and anxiety, or even if you’re doing great during this uncertain time.

In today’s episode you will learn:

  1. What Mindfulness is and how you can learn to pause before reacting,
  2. The power of three Breaths and asking 1) where you are right now? 2) how are you feeling?  and 3)  What is most important to you at this time?
  3. How a “Naming and Noting” Practice can help you out of spiralling thoughts, empower you to be present with what is so.
  4. And last but not least, how you can start a simple journal entry that can lift up your spirits and support your immune health starting today.

For more about Samara and her Mindfulness Matters Movement, go to


Join our online Studio HERE

Listen to our 3 minute Mindfulness Meditation HERE

Or Do Michelle Jacob’s 10 Minute Meditation HERE


Join our Facebook Body Project Insiders Community HERE



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About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.