Centered in the City

In today's solo episode, I explore common food challenges that arise while traveling and how they impact my well-being. I share my personal experiences, along with practical tips and mindful practices that help me stay present and make intentional food choices that fuel my body and energy. Whether you have access to a kitchen or are navigating meals on the go, this episode will support you in feel...

In this episode, I reveal the ins and outs of navigating big life changes. I share the behind the scenes journey of moving abroad for an extended period of time and what it took to get my husband and I here. I also share four mindsets you can hold to support you making big life changes. Take a listen and share your takeaways with me on  Instagram @OneWade  or  send me a note here.     Resources sh...

Today's podcast episode, I sit down with Yoko Kawai, Ph. D , a Yale School of Architecture lecturer and expert in designing spaces for well-being. Yoko shares with us how specific Japanese design principles are scientifically proven to enhance our well-being. This is important because as Americans, we typically spend about 90% of our time inside. How we use and travel through space can offer us mi...

In this podcast episode, I explore how to navigate life's transitions with greater ease and balance. Drawing on the ancient concept of the eight worldly winds—gain and loss, praise and blame, pleasure and pain, success and failure—I uncover how these universal forces shape our experiences and emotions. I share practical tips for cultivating equanimity during times of change, including grounding pr...

In today's solo epsiode, I support you welcoming in the new year with intention and ease. I share common unhelpful patterns that can get us caught in the "fresh start effect" mindset and instead, offer more sustainable approaches to harness the new year energy. Take a listen and share your insights with me @OneWade on Instagram or send me an email here.    Follow the Power Intetnion process here....

On Today's podcast, I break-down my takeaways and insights from sitting a 5-day silent meditation retreat at home. I share:  Best preparation strategies for creating an at home retreat What I experienced from detoxing from coffee Insights gained from detoxing from my phone Learnings from my meditation practice Share your takeaways from this episode with me on Instagram @OneWade or send me an email...

In today's episode, I explore what it means to live and express your authentic self in daily life. Together, we dive into the journey of discovering authenticity—unpacking the fears, challenges, and rewards of aligning with your inner truth. I share personal stories and practical insights on how mindfulness and self-awareness can help you tune into who you truly are, especially in today's world of...

In today's episode, I share my insights, personal opinion and some research about using AI platforms for self-discovery, coaching and spirituality. Like everything in life, there are pros and cons. I personally feel skeptical and hope using AI can support people building more self-trust instead of less. Take a listen to this episode and then join the conversation by sharing your insights with me o...

In today's episode, I explore how to approach the holiday season with mindfulness, grace, and intention—free from the weight of expectations. The holidays can bring a mix of joy, stress, and complex emotions, but by staying present, setting meaningful intentions, and releasing "shoulds," we can create a season that feels aligned and fulfilling. I share practical strategies for navigating tradition...

In today's episode, Korbey White joins me to discuss the importance of community well-being. This is a timely discussion, especially in the wake of the American election. Korbey shares how supporting people feeling seen inside and outside of the workplace increases morale and fosters a sense of belonging, which improves productivity. Korbey emphasizes how important diversity of thought and experie...

In today's podcast episode, I talk to Dr. Richard Safeer, author and Chief Medical Director of Employee Health and Well-Being for Johns Hopkins Medicine. Dr. Safeer shares tangible ways workplaces can create well-being initiatives that change culture instead of just checking a box. Workplace well-being matters because individuals are spending over 2,000 hours a year in these spaces. Creating cultu...

In today's solo episode, I discuss how we can practice coming back to our  center when we get triggered by current events (umm hello election). This is a skill we ALL need to get better at, especially if you spend time on social media or scrolling the news. It's time to reclaim your attention and direct it towards what really matters most. The only one who can do it is you. Learn how by listening...

"The only way to ease our fear and be truly happy is to acknowledge our fear and look deeply at its source. Instead of trying to escape from our fear, we can invite it up to our awareness and look at it clearly and deeply." ―  Thích Nhất Hạnh Today's solo epsiode, I am talking about one of our most fundamental emotions—fear. Fear is something we all experience, whether it's a fear of failure, fear...

Join me for today's solo episode where we explore the natural rhythms of life—the moments of push and pull that shape our journey. We'll dive into what it means to listen deeply to the forces guiding us, whether they come as gentle nudges or strong currents. I share practical ways to help you build awareness around these experiences, so you can move with life's flow rather than resisting it. Take...

In today's solo episode, I break down the experience of being a car-free family for a year and leaning on my Biking Barbie alter ego to get around the city. I share the mental, physical and emotional benefits of biking commuting and most importantly, how to have fun with it. Take a listen and let me know your  takeaways here  or on  Instagram @OneWade.    Here are some of my favorite biking access...

In this solo episode, we dive into the power of the stories we tell ourselves and how they shape our reality. Learn how to: identify limiting inner narratives challenge their truth rewrite them into more empowering stories I share with you 4 powerful questions you can ask yourself to work with your thoughts in more skillful ways as well as pay attention to your language so that you can mainatin mo...

The podcast is back, baby! Welcome to my first solo episode back where we explore three ways to mindfully build stamina. Life is a journey, yet we can get hooked and think of it as a sprint. But what are we rushing towards? Death?  A key ingredient to having resilience is being able to have stamina.  Stamina supports us enjoying the journey of life.  Take a listen and let me know how you will be m...

Today on the podcast, Christopher Lee Maher, retired US Navy SEAL, Best-selling author and founder of True Body Intelligence joins us on the podcast. We discuss Christopher's story and how he used to live with pain and after years of various holistic practices, study and training he lives a life where his mind is quiet, his emotions are grounded, the body is comfortable and his energy is abundant....

Today's podcast will bring you back to your heart and remind you of your innate goodness. Sarah Simon (aka the The Mint Gardener as she is known on Instagram) joins us to discuss self-worth, creating and navigating the inner critic. Sarah shares how getting let go from a corporate job and spraining her ankle was an invitation to tap back into her creativity, which changed her career trajectory. Sa...

Can you feel the summer FOMO creeping in? As summer break offically begins, people's calendars and instagram feeds will be full of trips, travels, pool parties and summer fun. With these events it is so normal to have feelings of jealoucy and comparison creep in. However, these mindsets aren't helpful. They take us away from our "center." Come back to your center with this guided practice. If you...

Today on the podcast I welcome Dave Conway to discuss the power of manifestation. Dave shares how life is not about doing more to change results and live the life you want. Instead, it is about changing your mind. You must create a state of mind that is going to produce the results you want. Take a listen to this episode and share with us on Instagram @OneWade and @ConwayConsulting what comes aliv...

This guest has been highlly requested so I was finally able to get my husband to come on to the podcast to celebrate the big 200 milestone. On this vulnerable epsiode we discuss the light and shadow side of our relationship: how we practice staying centered  the areas we could both grow in  our favorite connecting relationship rituals  Take a listen to this episode and share with us your take away...

Do you face analysis paralysis? Discover how cultivating these different mindsets can significantly enhance your ability to make clear, confident, and effective decisions. During this solo episode, I share five powerful mindset practices that serve as your compass in navigating the often murky waters of choices and consequences. Join us as we explore practical exercises, real-life examples, and ex...

It's Mental Health Awareness month and today on the podcast I want to share two mindset and heartset practices you can do to help manage and improve your mental health. Our mental health is on a spectrum and what works for some people doesn't work for everyone. However, these two practices that I share are backed by science to demonstrate their power of helping us take control of our mind. When I...

In today's podcast, I interview Seth Lorinczi, a writer and expert in ancestral trauma. We discuss Seth's book, "Death Trip: A Post-Holocaust Psychedelic Memoir" that explores his marriage and his search for meaning in the wake of releasing the weight of ancestral trauma. This conversation will open your heart. We also discuss what it means to take responsibility of our own trauma before passing i...