Friday Fuel!

Happy Friday!

It’s another great day to be alive!

I’m all in on meditation. I’ve been going strong for the last few months and it has been life changing. I share this with you because I am totally bought into the power and benefit of meditation and want to encourage you to give it a try and see what it can do for your life. Since starting my meditation journey I have felt more calm and in control of my emotions than ever before.

I’m addicted to meditating and the many forms of meditation that can bring me peace and/or causes a revolution in my mind. It’s not just sitting on the floor with your legs crossed, eyes closed in silence (that is one way to do it though!). It’s anything that calms your mind, brings you clarity and allows you to catch your breathe.  For me; my daily meditation sessions are my morning cup off coffee before the kiddo wakes up, it’s a 15 minute guided meditation using the Calm App or it’s shooting a basketball for 20 minutes in the gym.

Meditation comes in so many forms and it is about finding the form that does the most for you. For some, it’s prayer or a long walk in the woods. It could be your drive to work in the morning or sitting in silence with your eyes closed for 20 minutes during your lunch break. Figure out what brings you peace, calms your mind and works with your lifestyle and do it.

My favorite meditation tools!
Calm App
Simple HabitApp
Blue Bottle Coffee – my fav!
Apple AirPods
Spalding Men’s NBA Basketball

Here’s my final push to get you on the meditation train!

Research shows that meditation can actually change our brains. 

Top executives swear by it and it can make you a more effective leader.

Oh by the way, it’s completely FREE and simple to do! You don’t need anything but your mind and a quiet space.IMG_0443.JPG

Get started! Here are some tips on how to meditate.

Embrace the day!
Insta: ciaturner
Twitter: CTurner_Strong



Friday Fuel! Be The Wolf

Happy Friday!

By now you have probably heard about Abby Wambach’s commencement speech to the Barnard College Class of 2018. It. Was. Epic. A rally cry for women everywhere and truly inspirational. A must share for today’s Friday Fuel.

Wambach’s message to women was derived from the fairy tale story of Little Red Riding Hood, she says:

“Like all little girls, I was taught to be grateful. I was taught to keep my head down, stay on the path, and get my job done. I was freaking ‘Little Red Riding Hood.’ The message is clear: Don’t be curious, don’t make trouble, don’t say too much, or bad things will happen. I stayed on the path out of fear–not of being eaten by a wolf–but of being cut, being benched, losing my paycheck. If I could go back and tell my younger self one thing, it would be this: ‘Abby, you were never Little Red Riding Hood, you were always the wolf.

On so many levels does this message hit home for me, as I am sure it does for many of you. As women, we tend to play it safe, hide in the shadows of others and doubt our abilities. We don’t go for the job because we don’t meet 100% of the qualifications; we temper our communication so we are not labeled as a ‘bitch’; we apologize for speaking up or we let our fear of the unknown paralyze us from deviating from the path we’re on to pursue a life we dream of.

We let fear, self doubt and other people’s opinion drive our decisions but that is no way to live. It’s okay to want more out of your life, it’s okay to want put yourself first, it’s okay to speak up and it’s okay to demand what your deserve. You deserve to live the life you want and you don’t need to apologize for that.

Ladies, life is too short not to pursue the career and life you want and deserve. When you are 80-years old sitting on your front porch the last thing you want filling your head is regret and “what if” scenarios. Be the wolf. Take risks, explore, say what you think, demand what you deserve and, relentlessly pursue your passions.

Watch Abby’s entire commencement speechor read it. You won’t regret taking 20 minutes to listen/read this speech. The take-aways of Abby’s speech are powerful and will undoubtedly fuel your day and life. IMG_6054.JPG

Embrace the day!
Insta: ciaturner
Twitter: CTurner_Strong

Friday Fuel! Don’t Overlook the Ordinary

Happy Friday!

Yesterday I had a four hour car ride from central New York to Massachusetts. I sat in the back seat like a little kid along side my son, Chase – four hours of staring out the window, watching my son smile and sleep and admiring the little things along the road trip. There was nothing special about this drive, in fact it was incredibly uneventful. It was awesome.

In a culture that has us focused on the big things, our major accomplishments, promotions and prestige it is easy to dismiss the small things and moments that make up so much more of our life.  I am guilty of it; I neglect to appreciate the small moments in every day that are such a blessing. The simplest action of waking up and getting out of bed – that is reason enough to celebrate every morning  because I am alive!

We get caught up in the hustle of life and the desire to achieve that we overlook the small things and moments that can bring us joy and inner peace. Our days go by so fast as we race from one thing to another, often squeezing 32-hours worth of activity in a 24-hour period. We do this day in and day out and before we know it, the week has gone by, then the month and then the year.

On that four hour car ride all I could do was sit there and observe the little things and moments around me. It was pure bliss and a great reminder that sometimes we need to sit still and appreciate the ordinary moments in our life.

What if you slowed down today? What if you stopped running full speed ahead and took a moment (or two!) to take a breath and look around. Notice something small today that makes you feel happy and peaceful. It could be how good your lunch tastes, how blue the sky is or a song on the radio that makes you smile. Do something to pause, breathe and appreciate the day rather than racing through it.


Joy comes to us in moments – ordinary moments. We risk missing out on joy when we get too busy chasing down extraordinary.


Embrace the day!

Insta: ciaturner
Twitter: CTurner_Strong

Friday Fuel! Build; Don’t Destroy

Happy Friday!

It’s a great day to have a great day!

The other night I made myself a cup of tea before heading to bed – in an attempt to chill myself out and relax I made some “stress relief” tea. Ha! That cup of tea inspired this week’s fuel…who would have thought!? Written on the tag was a quote that read “let your energy be used to build, not destroy.”

Our personal energy is an incredible thing. The vibes you give off and where you focus your efforts don’t just impact you, but everything around you too. Have you ever been in a space or situation where just ONE PERSON was in a bad mood, being negative or doing something destructive? What kind of impact did that have on everyone in the space? It’s amazing to think that just ONE person’s energy can make all the difference to a space and how people interact or what they accomplish.

We cannot control how other people use their energy; we can only control our self. We have all had bad days or don’t feel our best but It’s important to acknowledge that how we feel doesn’t always have to determine how we act. Even on a bad day when things are going horribly you can choose to be positive and choose not to let your shitty day rub off on other people. Your personal energy and presence is important.

You cannot control how you feel but you can always choose how you act. Choose to bring good energy into the universe and even on your worst day; focus your energy on the good and doing good. Build; don’t destroy.

Embrace the day!IMG_6060
Insta: ciaturner
Twitter: CTurner_Strong

Friday Fuel! Actions Reflect Priorities

Happy Friday!

It’s been a couple weeks – I missed you! Sorry for the unexpected break in Friday Fuel emails!

I often talk about how our actions align win our priorities and over the last two weeks that has certainly been the case for me. The truth is Friday Fuel has not been a priority this month – work has been busy and when I’m not at work I’m trying to be present with my family. When I sat down and thought about what was most important right now, Friday Fuel dropped down in the list. I had to make the decision to not spend the time on Friday Fuel and focus on other things. At the end of the day I was okay with that decision.

With a schedule and to-do list pulling me in a few different directions I had to take a step back and break it down so I could make the best decisions about where to invest my time, energy and effort. Life can FEEL a whole lot less busy and overwhelming by simply taking the time to align your energy and actions with your priorities. When we are juggling a lot it is easy to get caught up in checking the boxes, getting everything done and trying to do it all. For me, it’s just not sustainable nor going to bring out my best work and self.

So here’s what I did, I broke my priorities up into two categories: the macro and the micro. The big picture versus the little things; the clouds versus the dirt. The macro aligns with my values or long term goals and the micro are the hourly/daily/weekly tasks that support the macro. The take home of all this: we cannot prioritize the daily micro things without having clarity on the macro.

Here are some questions I ask myself to figure out my macro priorities so that I can build out the micro priorities of each day:

  1. What do I value at work and in my personal life?
  2. What are my goals (personally or professionally) for the next 30 days, 90 days, 6-months and 12-months?
  3. What is most important and most urgent?

Once our priorities are clarified the decision making process is much easier. As things come up, you can use your values and goals to steer your response. Take the time to answer these questions and watch your to-do list come together and decision making become a whole lot easier.


Embrace the day!
Insta: ciaturner
Twitter: CTurner_Strong

Friday REFUEL!

Happy Friday!

How’s your fuel tank this week? Running on empty? Feeling tired or burnt out? Let’s talk about that…

I read this article this morning and wasn’t (at all) surprised to read that women experience higher burnout than men. The quick facts:

A study by McKinsey shows that women account for 53% of corporate entry-level jobs, but women only hold 37% of mid-management roles. That number drops to 26% for vice presidents and senior managers, indicating a major gender disparity higher up the corporate ladder. As only 11% of women choose to leave the workplace permanently to have children, the other reason for this gap can be traced to high expectations that companies place on their employees in always-connected work environments.”

We all can relate in some way – employees are expected now, more than ever, to be connected to their work organization at all hours of the day. This demand combined with a woman’s tendency to strive for perfection and impose high exceptions on herself leads to far greater burnout for women than men. Yes ladies, part of the problem is we are doing this to ourselves…

I talk a lot about finding what “fuels” you; what ignites your passion for life, inspires you and drives you each day. What I’ve neglected to talk about is the idea of finding what REFUELS you. I’m starting to look at these as two separate buckets. We all get burnt out and down (disclaimer: it shouldn’t be a common occurrence though!) When it happens, we need to know what reignites our passion and gets us up and running again. We shouldn’t just push through or stick it out – we need to be able to recognize when we are burnt out and know what our mind and body needs to get back to “normal”. It might be a productive day of Netflix on the couch or a long hike to clear your mind. It might be a good nap or a phone call to a friend. We all have something that recharges us and helps us get our mind and body refueled.

Here’s a couple prompts to help you do a little self exploration on what refuels:

  1. If you had the day off from work and no commitments what would you do with your free time?
  2. What was one of your favorite childhood activities? (Do that!)
  3. Is there a place or space that makes you feel relaxed, happy and disconnected from work or stress? (Go there!)
  4. Who brings you joy? (Hang with them!)

Burn out happens to everyone, even the people are living their passion and have the career they dreamed of. Recognize what burnout looks like to you and more importantly, figure out what gets you out of the black hole of burnout. IMG_8075.JPG

Oh and stop trying to be perfect. You probably won’t feel nearly as overwhelmed or burnout as often.

Embrace the Day!


Instagram: @ciaturner

Twitter: @CTurner_Strong

Friday Fuel! Celebrate

Happy Friday!

To all the fierce, fearless and strong women reading this –  you inspire! As we celebrate women this week, I can’t thank you all enough for being a source of inspiration for me week in and week out.

In case you missed it, International Women’s Day was yesterday, March 8th. I don’t know about you but I was overwhelmed with all the good vibes and ways in which women were being celebrated. It was like freaking Christmas with all the social media posts, articles and messages from women I love. Amazing!

The best part was women were celebrating other women! Women are empowering and championing for one another more than ever before. Women are pushing themselves to achieve, breaking down gender stereotypes and elevating their life personally and professionally. It’s a great time to be a woman.

Yesterday re-energized me and reminded me that the future is bright. The mood has been pretty shitty lately with all this political tension, violence and social disconnect. Yesterday gave me hope that women, and other underrepresented groups, will continue to make progress towards equality. Let’s not forget all the amazing things that have happened for women this year that demonstrates this progress.

  • 4+ million people marched for women’s rights across 60 countries and all 7 continents
  • A record number of women are running for political office
  • Several counties selected a women to lead them, including New Zealand, Iceland and Serbia.
  • Women are negotiating at the same rate as men (a decade ago men negotiated 2-3 times more).

**Stats from

And these are just a few! Much more progress has been made and will continue to be a made this year, and beyond. I want to challenge you to be part of the progress and continue to celebrate yourself and other women. As cheesy as I feel typing this out right now; I really, truly, believe that every woman matters and plays a role in the progress we make for all women. We can all do our part. You don’t have to march in the streets of DC or hang a feminist flag on your front door – it’s as simple as being aware of how you talk about yourself, and other women. Build women up with your words and be mindful of how you talk about yourself and other women in every space.

We rise by lifting others.

Embrace the day!


Insta: ciaTurner

Twitter: CTurner_Strong