Centered in the City

Do you find yourself replaying conversations after a date, obsessively checking your phone or overthinking?
If dating feels full of uncertanity and anxiety, I wanrt you to know you are not alone. 
In this episode of Centered in the City podcast, I explore the root causes of dating anxiety and shares practical tools to help you stop overthinking, regulate your nervous system, and reconnect with self-trust.
Modern dating can trigger uncertainty, fear of rejection and the pressure to "get it right." Whether you're navigating online dating or simply feeling exhausted by the process, this episode will help you approach relationships with more presence, confidence, and peace.
You'll learn how to notice the anxiety and cultivate a healthier relationship with yourself while dating. The goal isn't to control the outcome. It is to stay connected to yourself throughout the journey.
In This Episode, You'll Learn:
Why modern dating creates anxiety and emotional overwhelm
The signs you're dating from fear instead of self-trust
Why high-achieving women often overthink relationships
Three common dating traps 
Mindfulness and Cognitive Behavioral Coaching practices to calm dating anxiety and regulate your nervous system
How to trust yourself along the journey
Ways to elevate your energy and confidence
 
Share your takeaways of this episode with me on Instagram @OneWade. 
Want more 1:1 support to manage dating anxiety? Explore if working together is a fit with a connection call. 
Take the Overwhelm Archetype quiz and learn how to uniquely managine overwhelm in your life. 
Manage anxiety by adding walking meditations into your daily routine. Download Centered Walks to support you getting out of your head and into your body.

Are your hormones affecting your energy, mood, sleep, cravings, or overall well-being? In this episode of Centered in the City, I sit down with nutrition expert and cookbook author, Lauren Chambers, to explore how everyday food and lifestyle choices can support hormone balance naturally.
If you've ever wondered why you feel exhausted despite getting enough sleep, struggle with unexplained cravings, experience mood swings, acne or irregular periods, or feel disconnected from your body, your hormones may be trying to tell you something.
Lauren shares practical, science-backed insights from her Hormone Healthy Eats Cookbook, helping listeners better understand the connection between nutrition, stress, movement, sleep, and hormonal health. Lauren discusses simple shifts you can make to nourish your body, regulate your hormones and cultivate greater energy and vitality.
In This Episode, You'll Learn:
What hormones are and why they play a crucial role in your overall health
Common signs your hormones may be out of balance
How food impacts hormone production and regulation
The best nutrients and foods to support hormone health
The relationship between stress, cortisol, and hormonal imbalances
Lifestyle habits that can help balance hormones naturally
How to create sustainable eating habits without restrictive dieting
The new name for PCOS
Take a listen to this episode and share your takeaways with Lauren and I on Instagram @OneWade & @SoFreshNSoGreeeeen 
 
Want suppport managing your stress levels? Take the FREE Overwhelm Archetype Quiz and get tailored insights and resources of how to manage the overwhelm so that it doesn't manage you. 
 
Add more walking meditations into your life. Download Centered Walks right to your phone to support you walking more and scrolling less. 

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Lauren Chambers is a certified nutrition + hormone health coach, cookbook author of HORMONE HEALTHY EATS and founder of So Fresh N So Green, a business dedicated to providing clients and women everywhere with delicious recipes + simple tips to help them feel and look their best.

Have you ever said, "I know meditation is good for me, but I just can't seem to stick with it"? Or maybe you've tried meditating before and found yourself wondering:
Am I doing this right?
Why can't I stop thinking?
How long am I supposed to meditate?
What if I'm too restless to sit still?
If so, you're not alone.
In this week's episode of Centered in the City, I'm answering some of the most common questions people have about mindfulness and meditation. Whether you're completely new to meditation or you've started and stopped more times than you can count, this episode will help you approach meditation with less pressure and more confidence.
You'll learn why meditation isn't about clearing your mind, what to do when thoughts inevitably arise, how long you really need to meditate to experience benefits, and simple ways to build a sustainable practice that works for your life.
The truth is, meditation is not about becoming a different person. It's about developing a deeper awareness of yourself and learning how to meet life's challenges with greater presence, clarity, and compassion.
In This Episode, You'll Learn:
What meditation actually is (and what it isn't)
Why having thoughts during meditation is completely normal
The biggest misconception that keeps people from starting
How long beginners should meditate
Different types of meditation and how to find the right fit
Practical tips for creating a consistent meditation habit
The science-backed benefits of mindfulness and meditation
 
Next Steps:
Share your takeaways with me on Instagram @OneWade


Check out free meditation resources to start or begin again with your meditation practice. 


Join us for the SOULstice Retreat on June 14th. 


Download Centered Walks right to your phone here.


Order my book, 100 Mindful Moments to Balance & Energize here. 


Get on the waitlist for future Mindfulness Retreats

What happens when you step outside your normal life for three months?
In this episode, I'm reflecting on my recent chapter living abroad in Spain and sharing the lessons, surprises, challenges, and moments of growth that emerged along the way.
Whether you've dreamed of living abroad, are navigating a life transition, or simply feel the pull to slow down and live more intentionally, I hope this conversation offers encouragement and reflection for your own journey.
In This Episode, I Explore:
Why I chose to spend three months living in Spain
The unexpected challenges of uncertainty and constant decision-making
How travel can reveal the patterns and habits we don't always notice at home
The lessons of Spanish culture I am integrating into my life
Connect with Wade:
If this episode resonated with you, I'd love to hear from you. Send me a message on Instagram @OneWade or join and reply to my newsletter and share: What's one thing you're longing to bring more of into your life right now?
And if you enjoyed this conversation, please subscribe, leave a review, and share the episode with someone who could use a reminder that sometimes the biggest transformations happen when we step outside our familiar routines.
Take the FREE Overwhelm Archetype Quiz here
Join me in Seattle on June 14th for the day-long SOULstice Mindfulness and Meditation Reretreat

In this episode, I explore a different approach to resilience—one rooted not in pushing harder, but in softening into strength.
Many of us were taught that resilience means holding it all together, staying productive, and bouncing back as quickly as possible. But what if true strength isn't found in force? What if resilience is built through self-trust, presence, rest, and the courage to stay connected to yourself during life's hardest moments?
Drawing from personal experiences with grief, healing, uncertainty, and recovery, I share how softening helped me cultivate a deeper sense of resilience and inner safety. This episode is an invitation to release the pressure to be unshakable and instead discover the quiet power of self-compassion, nervous system regulation, and beginning again.
Inside this episode:
Why "pushing through" can disconnect us from ourselves
The connection between softness and self-trust
How nervous system regulation supports resilience
Why rest is a resilience practice
A new definition of strength during seasons of uncertainty
The four Rs of Resilience
Reflective questions to help you reconnect with yourself
Whether you are navigating burnout, grief, overwhelm, change, or simply feeling stretched thin by life, this conversation offers a grounded reminder that resilience does not require hardness. You do not need to force your way forward.
If this episode resonated with you, share it with someone who may need this reminder today and share your takeaways with me on Instagram @OneWade. 
 
Resources mentioned:
Overwhelm Achretype FREE Quiz - understand your primary patterns. 
Join me for a day-long mindfulness retreat in Seattle to support you softening into your strength.  Learn more and sign-up here. 
Regulate your nercous system with Centered Walks or additional resources on Centered in the City