Centered in the City

Have you ever said the words, "I don't have enough time to go to the gym?" "I don't have enough time to do one of my hobbies?" "I don't have to reflect." If so, you are not alone! There is a myth in our society that we never have enough time, especially to care for ourselves.

Today on the podcast, I am going to blow your mind with a powerful reframe to support you making self-care a priority regardless of how much time you have. When you learn this reframe, you will feel empowered to care for yourself throughout the day; therefore making self-care sustainable and not an idea on your check-list. Take a listen and learn how this powerful reframe will change your life. Share your takeaways with me on Instagram @OneWade or send me a note here.

Sign up to be on the waitlist for my new interactive self-care journal, 100 Mindful Moments to Balance & Energize.

In today's podcast, I interviewed Perrin White, a Speech-Language Pathologist, Certified Orofacial Myologist, Registered Yoga Teacher, and Breath Coach.

In this episode we discuss:

• Double Bubble of Self-Care (ie. energy hygiene)
• How life's traumatic experiences gives us purpose
• The benefits of "tongue resting posture"
• Mouth taping
• The impact technology is having on our breath

Take a listen to this episode and share your takeaways with Perrin and I on Instagram @OneWade and @breathewellbewell.

Sign up to be the first to know when my new interactive self-care book, 100 Mindful Moments to Balance & Energize is out. Join a free community to make self-care accessible and sustainable. Learn more: Wadebrill.com/100mindfulmoments

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Perrin White is a Speech-Language Pathologist, Certified Orofacial Myologist, Registered Yoga Teacher, and Breath Coach. As founder and owner of Breathe Well Be Well, Perrin combines both her professional and personal background in airway health to help clients find their deepest, truest breath through better learning about their own bodies and what it is capable of! Breathe Well Be Well provides support for everything from mouth breathing, snoring, teeth grinding, TMJD, speech issues, feeding-swallowing difficulties, anxiety, and sleep apnea using myofunctional therapy, functional breathwork, meditation, and the lens of curiosity over criticism. Find more information about these offerings at www.breathewellbewell.info and follow on Instagram @breathewellbewell.

Do you ever feel like no matter how much you accomplish, it's never enough? Is resting challenging for you?

In this episode, we're unpacking The Productivity Trap—why we equate busyness with self-worth and how to break free from the cycle of overworking and underliving.

I'll share research-backed insights on why our brains crave productivity (and why more work doesn't always mean better results). Plus, I'll guide you through tangible tools to help you balance ambition with presence, including:

• The 80% Rule to prevent burnout
• The "Enoughness" Check-In to shift your mindset
• Time-blocking techniques to work with your brain, not against it
• A new definition of productivity that nourishes your whole life

Take a deep breath, press play, and let's explore how to redefine success on your own terms.

Ready to finally feel enough to let your inner confidence shine and support you finding the relationships and career roles you want? Sign up to explore if 1:1 coachign is a fit.

Craving more self-care practice? Explore Centered in the City for guided meditations and mindfulness resources.

Share your takeaways from this episode with me on Instagram @OneWade or send me an email here.

Podcast episodes shared:

Untangle from the Efficency Trap

6 Types of Perfectionism and How to Be With Them

Paying Attention to Pace Part 1

Healing Hurry Sickness

Today's podcast features, leaderning & develpment consultant, trainer and coach, Kelsey Ley.

We discuss how important it is for manager's to understand themselves so that they can lead with intention. This is not only important to enhance business, but managers have a huge impact on their direct repoorts' well-being.

Kelsey shares a powerful framework that helps managers understand what type of manager they tend to opperate from and how understanding this is key. Kelsey also shares insights in how managers can manage conflict, enhance accoutability and offer feedback with more assertiveness and ease.

Take a listen to the whole episode and join us on LinkedIn to continue the conversation Wade Brill and Kelsey Ley.

Want more support regulating your mindset, nervous system and emotions as a leader? Reach out to discover what working together can look like. Schedule a Connection Call here.

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KELSEY LEY Website Learning & Development Consultant, Trainer, and Coach

• With a formal education background and current focus on manager development, Kelsey brings over 14 years of teaching, coaching, and community development to her work. She has partnered with companies such as Principal, Meta, Bender Management, Verano, the Boys and Girls Club, and many others.
• Fun facts: Former girl scout, new resident of Tucson, AZ, and mom to a 3 year old with another on the way!

In today's solo episode, we're diving deep into radical self-love—the kind that goes far beyond skincare routines or surface-level self-care. This is the love we so often search for in others, yet it's the greatest gift we can give ourselves. True self-love isn't just personal; it ripples outward, shaping how we show up for family, kids, our community and the world. When we learn to nurture ourselves with kindness and compassion, we free up energy—no longer chasing validation from the outside, but instead radiating love from within.

Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here.

Curious to have your own currated self-love meditation? Sign-up for a Centered Session here and practice talking to yourself with more guided love.

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 feeling more grounded, nourished, and aligned with your wellness goals while traveling. Take a listen and let me know what resonates with you as well as your favorite nourishment travel tips. Join me on Instagram @OneWade or send me a note here.

Favorite products to travel with:

Needed Hydration packages

Nourishing Recipes

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 shared:

Intention Setting Party (Virtual on January 25th,2025)

Kindred Home Exchange referral link

Furnished Finder

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 mindful moments to pause and get centered. Yoko shares various nudges you can use in your space to enhance your well-being that are approachable and inexpensive. Take a listen to this episode and share your takeaways with us on Linkedin. Yoko Kawai, Ph.D and Wade Brill.

Want to be the first to know when my journaling self-care book, 100 Mindful Moments to Balance & Energize comes out? Sign-up for my free newsletter here.

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Yoko Kawai, Ph.D., pioneers "space for well-being" in workplaces, blending evidence-based strategies with Japanese spatial concepts rooted in human-centric perspectives. As a Yale School of Architecture lecturer, her research focuses on fostering mindfulness through spatial interventions. Co-founder of Mirai Work Space Alliance, she advocates for holistic well-being in modern workplaces. With expertise in the mind-space relationship, Yoko advises companies and serves on the Research Advisory at the International WELL Building Institute. Principal at Penguin Environmental Design, she integrates nature into architecture, aligning with her "People First" approach to well-being strategies.

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 practices, reframing perspectives, and building resilience. Take a listen to this epsidoe and let me know what resonates by joining me on Instagram @OneWade or send a note here.

Resources mentioned:

Mountain Meditation

Sign up for a free coaching discovery call to explore how to support you creating more inner balance and ease.

Intention Setting Party (Jan 25th)

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.

Sign up for the Intention Setting Party Workshop here.