Centered in the City

Have you ever found yourself genuinely happy for someone else... while also feeling jealous?
Maybe a friend got promoted, someone announced exciting news or you watched another person's life unfold online and suddenly started questioning your own. 
In this episode of Centered in the City, we're exploring one of the most common (and least talked about) human emotions: envy. Instead of judging or suppressing it, you'll learn how to understand what it's trying to tell you, shift out of comparison and reconnect with your own path.
We must remember, someone else's success doesn't diminish your possibility. Joy becomes available again when you stop measuring your life against someone else's timeline.
In this episode, you'll learn:
Why comparison is a normal human tendency 
The surprising way envy can reveal your deepest values and desires
How comparison quietly disconnects you from gratitude, presence, and joy
Mindfulness practices to shift from scarcity to self-trust
Why feeling "behind" is often a story—not the truth
Resources:
Bring Joy walks into your life, download the Centered Walks collection and notice what starts to shift in your mind and mood when you take a Joy walk a few days a week. 
 
Want more 1:1 support cultivating the life you want instead of getting trapped in comparision? Schedule a Connection Call here so we can explore if working together is a fit.

Do you find yourself reaching for your phone without thinking? Constantly checking emails, scrolling social media, or feeling restless when you finally have a moment of quiet?
You're not alone.
In today's always-on world, our brains are bombarded with endless opportunities for quick dopamine hits. While dopamine itself isn't the enemy, constantly chasing stimulation can leave us feeling distracted, anxious, overwhelmed, and disconnected from ourselves.
In this episode of Centered in the City, I explore how dopamine influences our attention and how mindfulness can help you reclaim your focus, inner calm, and sense of presence.
You'll discover practical tools to interrupt autopilot behaviors, regulate your system, and create a healthier relationship with technology and life without giving up the things you enjoy.
In this episode, you'll learn:
What dopamine really is 
How dopamine overload contributes to anxiety, overwhelm, and mental fatigue
The hidden cost of constant stimulation on your focus, creativity, and relationships
Mindful practices to help you stop compulsive scrolling and become more intentional with your attention
How to regulate your nervous system instead of relying on external distractions
Why true fulfillment comes from presence not the next notification
 
Share with me your takeaways from today's episode. Join me on Instagram @OneWade.
Curious to explore if coachign 1:1 is a fit? Schedule a complimentary call here. 
Check out my interactive journal 100 Mindful Moments to Balance & Energize here

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. 

*****
 
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