Woohoo!! We reached the 100th episode milestone! I am so grateful for each and everyone of you for listening, sharing, reviewing and being a guest on this podcast. You give me the fuel to keep going! Big thank you!  On today's podcast, I am giving you a variety of behind the scene insights. I share my answers to the opening prompts I ask each of my guests. I also share how and why I started this podcast and where we are going next. I also get real about the limiting beliefs and fears that came up for me when I launched the interview portion of my podcast and how I manage them. My hope is this episode will inspire you to pursue a creative endeavor and not let fears hold you back from using your voice. Take a listen and share your takeaways with me on Instagram @OneWade.  Curious how to build a mindfulness ritual to help keep you centered and grounded? Learn more and sign up at CenteredintheCity.org. 

Centered in the City

Solo Episode: Celebrating 100 episodes with a Behind the Scenes Sneak Peak

On Today's episode, I get to interview Dr. Christina Tennyson about the importance of our gut health and how our gut is tied to our brain and emotions. A lot of people who experience anxiety have gastrointestinal problems. Christina shares how gut directed hypnotherapy and Cognitive Behavioral Therapy are proven to support people working with gastrointestinal problems (you can find a practitioner here). She also shares how certain foods help repopulate and diversify the microbiome in the gut and decrease inflammation in the body. Not getting enough sleep or not managing stress has a big impact on our gut health. Christina also shares some important tips on how to gain more confidence in the kitchen. Take a listen to the whole episode and share your takeaways with us on Instagram @OneWade and @lifestylegastromd    Curious how to practice mindful eating and mindful cooking? Join the Centered in the City community and build a mindfulness based ritual to support you feeling calm and centered amid the busyness of life. Learn more and sign up for your 7 day free trial at CenteredintheCity.org. ***** Dr. Christina Tennyson is a Board Certified Gastroenterologist with expertise in nutrition, lifestyle medicine and integrative medicine working at Augusta Health in Fishersville,Virginia .  She is interested in empowering people to improve their digestive health.  Dr. Tennyson received her medical degree from New York University School of Medicine and completed residency in Internal Medicine at the Hospital of the University of Pennsylvania.  She completed fellowship in Gastroenterology at Mount Sinai School of Medicine and received certification as a Physician Nutrition Specialist. She served as a faculty member at Columbia University.  She is a member of the American College of Lifestyle Medicine and American Gastroenterological Association. She completed a fellowship in Integrative Medicine at the Andrew Weil Center for Integrative Medicine at the University of Arizona and performed culinary coach training through the Institute of Lifestyle Medicine.  She is a Diplomate of the American College of Lifestyle Medicine.     

Episode 99: Taking Care of Our Gut Health

During today's podcast, I speak with Leanne Hughes, international facilitator, speaker and podcaster about how she practices staying centered when facilitating. Leanne shares so many facilitation tips on how to manage nerves and manage energy levels when holding space for groups. She shares that most of the time, when we get nervous it is because we are trying to convince ourselves that we are worthy. However, all we need to do is get enough experience under our belt to work with self-doubt. Journaling and movement can also be a powerful tools to help reframe the internal dialogue. Take a listen to the whole episode and share your thoughts with us on Instagram @OneWade and @Leannehughes    Checkout my conversation with Leanne on her First Time Facilitator podcast: Episode 134: Virtual centering and well-being techniques for online meetings with Wade Brill   Are you looking for more ways to practice staying centered in this chaotic world? Head on over to Centered in the City and learn how building a sustainable mindfulness practice will support you staying grounded and connected to yourself instead of getting swept up in the noise of the world.    ***** Leanne Hughes is an international facilitator, trusted advisor and speaker who loves creating unpredictable workshop experiences, that predictably work. She combines her experience in Marketing, her passion for group dynamics, with her education in Psychology, to help leaders dramatically improve their project teams' performance. Based in Brisbane, Australia, Leanne has partnered with organisations all around the world (in-person and virtual) including Australia, Canada, Hong Kong, India, Indonesia, Mongolia, Papua New Guinea and Singapore and believes in a strengths-centred approach to learning and development.  She has over 14 years’ of experience across a range of industries including mining, government and tourism sectors. She’s the host of the First Time Facilitator podcast and was a finalist in the 2018 Australian Learning Impact awards for Learning Professional of the Year. Social Media LinkedIn: https://www.linkedin.com/in/leannehughes/ Instagram: @leannehughes Twitter: @leannehughes Facebook: facebook.com/leannehughespage/ 

Episode 98: Staying Centered as a Facilitator with Leanne Hughes

During today's podcast, we talk to Mike Dufek, D1 Baseball athlete, about how he uses his athletic training to practice being centered. Mike highlights the importance of mindset training. As a player, you are trained to fail, learn how to embrace your weaknesses and know your role. To be centered, means you get to constantly practice balance and navigate from a places of comfort and discomfort--maintaining a growth mindset is key. Listen to this episode and share your takeaways with us!    Want to learn how to strengthening your mindfulness muscles to support you staying centered? Sign up for your 7 day free trail and build a sustainable ritual to support you feeling centered amid the chaos and uncertainty of life.     *****   Mike Dufek is a former collegiate & professional baseball player. For the last 10 years, he's worked at Next College Student Athlete (NCSA, www.ncsasports.org) helping student-athletes in all sports pursue their dream of competing at the college level. He currently resides in Chicago & spends his free time watching sports, playing golf, staying in shape, eating good food, & hanging out with his hot wife. Can be reached at mdufek@ncsasports.org.

Episode 97: Using Athletic Training to Stay Centered with Mike Dufek

On today's podcast, Lisa Lewis Miller, author and founder of Career Clarity, joins us to explore how we can stay centered while making a career change. Lisa emphasizes the importance of exploring our values, who we want to be, what lifestyle we want to have before taking action. Most of us can get stressed and overwhelmed in the job searching process, but Lisa explains the key to managing overwhelm is by taking such small steps we hardly feel like we are taking action. For instance, start by telling a trusted friend you are interested in making a career move! She explains how this is a powerful practice that creates a snowball of effects. Lisa also drops wisdom for how perfectionists and people-pleasers can use mindfulness to untangle from unhelpful patterns and actually find work that fuels their soul. Take a listen and share your thoughts with us on Instagram @OneWade and @CareerClarity.   Curious to build a sustainable mindfulness practice so that you can hear yourself on a deeper level and know what you want in life? Sign up for Centered in the City's 7 Day FREE trial to build a ritual in 7 days that will help you feel more calm, present and clear. Learn more and sign up here.    ***** If there’s a job out there, Lisa Lewis Miller has probably done it. Lisa is a career change expert, author, and the founder of Career Clarity, a company helping individuals step into the careers they’ve been dreaming of. Her path evolved into coaching after working in digital marketing for nearly a decade at companies like 2U, Edelman, the American Cancer Society, Teen Vogue, Seventeen, Network for Teaching Entrepreneurship and CBS College Sports. Lisa has been featured in The Washington Post, Business Insider, US News and World Report, Fast Company, Refinery29 and more, and received her coaching certification as one of only 7 coaches in the world trained in the Pivot Method. Clients praise her ability to see through their excuses, champion their possibilities, and give resume reviews that are like “purifying hellfire.” Lisa received her bachelor’s degree in economics from Barnard College in New York City and currently lives in Colorado with her husband. If you’re looking for someone who will believe in your potential career happiness as strongly as you do — and help equip you with the ideas and resources to make it happen — you can learn more about Lisa’s work at GetCareerClarity.com.  

Episode 96: Centered Career Clarity with Lisa Lewis Miller

Today on the podcast, we talk to Vadan Ritter who is a Lead Facilitator and Mindfulness Instructor for the Integrative Pain Management Program in San Francisco. She share's her wealth of knowledge and experience with us on how we can use mindfulness and self-compassion to help us manage chronic pain. The program that she teaches emphasizes a unique holistic approach to pain management that incorporates bio/psycho/social elements. Vadan shares how mindfulness helps us subtract the stories that the mind creates when managing chronic pain. In order to tap into our resilience, we need to accept things as they are. Take a listen and share your takeaways with us.   Want to learn how to build a sustainable meditation practice in your life? Join Centered in the City 7 day FREE trial and starting on September 20th, 2021 you will be guided with daily emails on how to create a sustainable practice that fits your lifestyle.    ***** Vadan is the Lead Facilitator and Mindfulness Instructor for the Integrative Pain Management Program in San Francisco and a graduate from UCLA’s year long Mindfulness Facilitation Program in 2019. She began her exploration and training in Meditation and Mindful Movement Practices 40 years ago as a teenager through her study of Tai Qi, Yoga, Vipassana, Sufi Meditation and Taoism. She is also a certified Awakening Joy teacher, which brings together the insights from the study of happiness, neuroscience and Mindfulness. In her public health work as a Mindfulness teacher and Licensed Acupuncturist she is able to work with underserved communities to make Integrative-holistic practices widely accessible.

Episode 95: Managing Chronic Pain with Vadan Ritter

On today's podcast episode, we talk to Jason Luk who is a Wellness Coach and the Global Mindfulness Lead at Yahoo. On this episode, we talk about the important centering practice of being and demonstrate the power of mindfulness through experience. Jason shares with us how he started the mindfulness program at Yahoo, the needs of his community and the benefits they experience. This is a great episode for anyone looking to learn more about how to create wellbeing initiatives within the corporate space and the power and impact it brings to communities. Take a listen and share your thoughts with us on Instagram or LinkedIn.    Curious to start a meditation practice? Head on over to CenteredintheCity.org and gain a FREE 7 day trial to learn how to build a sustainable practice and have over 150+ mindfulness based resources at your fingertips.    ***** Jason is a Certified Mindfulness Facilitator thru UCLA and a Wellness Coach thru Catalyst Coaching Institute. Jason founded the Mindfulness program at Yahoo and serves as its Global Lead. Jason is also a coach, catalyst, and collaborator for high-performing individuals who seek to grow into their full potential to lead fulfilling lives. After rising from burnout himself, Jason is passionate about helping others create balance integration and thrive in their work and personal lives with the power of mindfulness.

Episode 94: Exploring Mindfulness in the Corporate Wellness Space with Jason Luk

On today's podcast, we get to talk to Kristoffer Carter (“KC”) who is the founder of This Epic Life and the author of Permission to Glow: A Spiritual Guide to Epic Leadership. KC shares how spirituality is a key part of the conversation when you are a leader and or entrepreneur and why spirituality should not be stripped from the corporate world. KC shares his powerful 4 Permission ™ Framework and gives us insight on how and why we all need to start with the first Permission, which is Permission to Chill. Take a listen and share your takeaways with us on Instagram @OneWade and @Permissiontoglowbook .   Want more chill vibes in your life? Head on over to Centered in the City and sign up for our 7 day free trial. Build sustainable practices in your life that will help you feel more calm, focused and energized. You will have over 150+ meditations, mindful movements, mindful cooking and eating recipes and introspective journaling prompts all to support you feeling more centered in this chaotic world.    ***** Kristoffer Carter (“KC”) is the founder of This Epic Life, a training organization for conscious leadership, which has created a daily meditation practice for thousands. He is the creator of The 4 Permissions™ framework, which guide his coaching of Fortune 100 executive leaders at Amazon, AT&T, eXp Realty, Edward Jones, and many more. ‘KC’ is also a professional songwriter, TEDx speaker, and international retreat leader. He lives in Akron, OH.  For more info, visit thisepiclife.com.

Episode 93: Permission to Chill

In this solo show, I explore this prompt of "what practices bring you back home to yourself?" As humans, this idea of home/shelter/roof over our heads is one of our basic needs according to, Maslow's Hierarchy of Needs. The essence of home would ideally provide a place of warmth, security, safety, a respite from the external weather, a place to be able to meet our other needs of nourishment and love. So how do we intentional create home within our selves? What are the practices that help us cultivate this grounded secure place of being and breathing? Take a listen and share your takeaways with me on Instagram @OneWade.    Join the community on Centered in the City of like-minded people creating rituals and practices that help keep them centered in a chaotic world. Sign up for your 7-day free trial here. 

Solo Show: Practices that Bring You Home

During this episode, we talk to Kyle Wood, a leader in the fitness industry who is the creator of popular online fitness communities, Bootcamp Ideas and BootCraft. Kyle shares how his idea of creating an online community stems from an idea of serving a specific group of people, a group of people he wants to be apart of. Kyle shares creative ideas about how people can still build community during these pandemic times and that the most important aspect of building authentic heart-based connection is being willing to be vulnerable. He dropped some serious wisdom and shared, to build true connection with others, we must also learn to connect more meaningfully to ourselves. Take a listen and share your takeaways with us.   Curious about how to build more meaningful connection to yourself? Meditation and journaling can be helpful resources to hear and know ourselves more deeply, through wise reflection. Learn how to sustainable integrate these practices into your life by joining Centered in the City. Learn more here and claim your 7-day free trial.    ***** Using his innate talent to connect people and dots Kyle Wood is, in simplest terms, a problem solver.​ For the past decade he has been a leader in the fitness industry through his website Bootcamp Ideas. It’s the go-to site for tens of thousands of group fitness trainers around the world when they are looking for training ideas, advice and inspiration. He has since released BootCraft, a curated group fitness workout idea database and loving community of trainers. His core values are Connection and Belonging. These values show up regularly in his work when he lifts up members of his communities to share and be leaders too. He’s also a dad of one, a husband, a video game enthusiast, a board game connoisseur, a hiker, a writer and a deep conversation lover.

Episode 91: Exploring How to Build Community and Connection with Kyle Wood

In today's podcast, we talk to Amanda Gilbert who is a meditation teacher, speaker and author of Kindness Now: A 28-Day Guide to Living with Authenticity, Intention and Compassion. During this conversation, we talk about the importance of bringing heart-based practices into our modern day life. We explore how people are being drawn to deepen their meditation practice, these days, because they are looking for healing and how to live a more compassionate and intentional life. Amanda shares how she has deepened her own meditation practice over the years by following a certain formula that she outlines for readers in her new book. Take a listen to this episode and share your takeaways with us on Instagram @AmandaGilbertMeditation and @OneWade    Want more mindfulness and self-care resources at your fingertips? Explore how Centered in the City's growing data base of meditations, journaling prompts, pilates flows and nourishing recipes can support you having a consistent place to feel centered and grounded. Learn more and sign up for your free 7-day trial here.    ***** Amanda Gilbert is a meditation teacher, lecturer of mindfulness at the University of Southern California, speaker, and author. She has been a meditator for over seventeen years and now leads meditation for top companies like NBC, Paramount Pictures, W Hotels, Merrill Lynch, Macy’s, and YouTube. Before dedicating herself to teaching full-time, Amanda was the center director for the Aging, Metabolism, and Emotions Center at the University of California, San Francisco, a world-renowned health psychology laboratory conducting scientific research and publishing investigations on the biological and psychological effects of mindfulness, meditation, and stress resilience. Her formal meditation training has been with UCLA’s Mindful Awareness Research Center, in primordial sound meditation with Deepak Chopra, and in the Insight Meditation tradition. She is now a modern leader in the field of teaching secular meditation, mindfulness, and Buddhist meditation.

Episode 90: Kindness Now with Amanda Gilbert

On today's episode, we get to talk to Danie Baker who is a Top Chef Amateur Winner and creator of Hey Danie Bakes. Danie shares with us how she practiced staying centered during her cooking competition to win the hearts and tastebuds of the judges. Danie also shares where she gets her recipe inspiration from and how cooking is a creative release. She finds making something with her own hands and enjoying the fruits of her labor with loved ones, very relaxing. We also discuss how recipes and food have such power to support our emotions and evoke memories. Take a listen and share your takeaways with us on Instagram @OneWade and @HeyDanieBakes   Want more support to feel centered in your life? Sign up for Centered in the City and learn how to build a daily ritual for yourself while having over 150 + meditations, journal prompts, pilates flows and nourishing recipes all at your fingertips. Think of it as Netflix for mindfulness and self-care practices.    *****  Hey! I am Danie Baker. By day I crunch numbers and do taxes, but my real passion lies in the kitchen. I started cooking with my Mom and Grandmothers when I was little. Usually just putting cookies on the baking sheet, or licking the beaters clean. I didn't know much about what went into cooking - the creativity, the knowledge, the trial and error - but what I did know was that the kitchen was a place of community. We laughed around the table, told stories, did homework, ate until our stomachs hurt, and just had an overall good time. I was 23 when I baked my first cake from scratch, and it was horrible. The first time I made biscuits and gravy for my husband, it was so salty our tongues were burning. After years of working and perfecting some of my favorite family recipes, and learning new ones, I have finally taken the leap to start writing everything down. I hope this blog gives you the space and confidence to try something new and be part of my community. So let's gather around the table, tell some stories, drink some wine, and eat good food!  

Episode 89: How to Stay Centered in the Kitchen with Danie Baker

During this podcast episode, I get to speak with Shannah Kennedy who is a Master Life Strategist and Coach, Wellness-Specialist and Best Selling Author. Shannah emphasizes the importance of controlling the controllables when navigating uncertainty and change. We get to remember to see ourselves as our most valuable asset and invest in the business of self. Shannah shares countless mindset shifts and approaches to making daily rituals and self-care strategies stick. We also get to learn more about the Plan B method she shares in her latest book. Take a listen and share your takeaways with us on Instagram @OneWade and @ShannahKennedy    Want support building daily self-care and mindfulness practices? Sign up for Centered in the City's 7-day FREE trial and create daily mindfulness rituals and practices to help you feel calm, centered and grounded no matter what you are experiencing in life. You can think of this platform as Netflix for self-care--everything is at your fingertips whenever and wherever you are.   ***** Shannah Kennedy is now a leading business and life coach and master strategist, trusted by her clients across the spectrum of business, sport and entertainment. She challenges people to rethink their relationships to work, wellbeing and life. “We work to discover who you really are without the title." Her bestselling book ‘The Life Plan’ is the basis of her transformative approach, developed over 20 years working with people seeking more meaningful lives. She is recognised as one of Australia’s most influential life coaches featured in the Australian Financial Review, Huffington Post, The Sydney Morning Herald and Thrive Global. She has co-authored 4 other books with global presence, Chaos to Calm, Restore, Shine and Ignite.

Episode 88: Staying Centered while Navigating Change with Shannah Kennedy

On Today's podcast, I am talking to my own money coach, Megan deBoar about our relationship to money. In this episode we explore how to increase our financial wellbeing and most importantly, how to work with and be with the fears or avoidant behaviors that might show up. Money can be such a triggering and emotional topic for a lot of people, but it doesn't have to be. We can work with our beliefs, family of origin story and somatic experiencing to re-wire our relationship to money and feel more empowered. Checkout the episode and share with us on Instagram @OneWade @TendedWealth your biggest takeaways.    Want support getting more grounded and centered in your life? Head on over to CenteredintheCity.org and sign up for your 7 day free trial. Experience how creating a consistent ritual will help you feel more calm, centered and focused.    ***** Megan deBoer is the founder of Tended Wealth, a business that helps individuals heal their emotional and practical relationship to money. As a certified Financial Recovery Counselor, her approach considers the context of our current financial circumstance: our lived experience, our family of origin, and the broad culture that shape our beliefs about money. She is passionate about transforming this fundamental part of our lives from shame and overwhelm to a sense of agency, clarity, and potential. She specializes in helping women who are self-employed to radically increase their earning. Her course participants and 1:1 clients regularly attest to the life changing power of this work. Instagram: @tendedwealth

Episode 87: Getting Centered with our Money

On today's podcast, I am chatting with energy optimization guide and self care advocate, Elle Hamilton. Elle talks to us about what Human Design is and how your unique energy type can support you living life with more permission. Understanding your unique Human Design Chart gives you insight into how to manage your energy, communication style, set boundaries and most importantly, know yourself. When you know yourself, you can design specific rituals and routines that will fit and feel like you. Checkout the episode and share your takeaways with us on Instagram @OneWade and @ElleUndefined.     Want more support building rituals specifically designed by you and for you? Head on over to Centered in the City and claim your 7 day free trial. Learn how to build a sustainable mindfulness practices in your life to help you feel more calm, focused and energized.    ***** Elle Hamilton is an energy optimization guide, self care advocate, and multi-passionate entrepreneur who uses her brand, Elle Undefined, to encourage people to live life NOW. She uses human design and self care as tools for greater self awareness and life-work balance, with the strong belief that life comes first and not the other way around. After leaving a stressful corporate structure, she pivoted into working with coaches and entrepreneurs in the wellness space for the last 4+ years, helping them take their knowledge and in-person presence online. Through her work as a digital course designer for wellness entrepreneurs, she was inspired to continue experimenting with what she absorbed through her work in the mental health and wellness realm. Now she encourages others to embrace their differences with knowledge of their human design, experiment, and create a lifestyle that works for them instead of following societal expectations. If you are interested in learning more about your human design and how to incorporate it into your self care practice, you may contact Elle on Instagram. 

Episode 86: Using Human Design to Practice Self-care

Centered in the City is a virtual oasis to support you living a more mindful and intentional life in the hustle and bustle of your city. Certified Professional Lifestyle Coach as well as meditation teacher, Wade Brill, will lead you in various practical and tangible meditations, discussions and interviews that create a space for you to pause, reflect and connect. Manage stress, anxiety and overwhelm so you can feel more calm, centered and intentional as you live your life in the city.

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Centered in the City

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