In episode 308, I shared my practice of "letting my groans out" — a practice I've been doing for nearly a decade to release stress, unwind tension, and support deeper sleep. Today, I'm going deeper into the whole origin story from my 30s, plus giving you the play-by-play on the nervous system work I'm doing today.

Specifically, I share:

• A modality called Network Spinal Analysis and how it opened my eyes to the body's capacity to release stored emotion through sound, breath, and spontaneous movement.
• How I've continued following subtle breadcrumbs toward deeper nervous system regulation over the years.
• What's shifted for me in the last six months since working with a practitioner focused on holistic biomechanics — and how this deeper rewiring has reduced my anxiety and changed how I relate to my body day to day.

If you've been curious about nervous system work — or feel there might be something deeper available beyond tools and techniques — this episode offers an intimate peek at what my experience has been.

And if you want more reflections like this, you can join me over on Substack at THIS SEASON → blairbadenhop.substack.com

Resources:

Prism Movement, https://www.prismmovementstudio.com/

Nitika Chopra, https://nitikachopra.com/

Jeanne Grabowski, https://www.thefoundersplace.com/

Vikaz, https://www.vikaz.com/

Institute for Integrative Nutrition, https://www.integrativenutrition.com/

In today's episode, I'm sharing a behind-the-scenes look at what's been filling my days lately — the small rituals, habits, and choices that are supporting me in this slower winter season.

I talk about the books, routines, wellness experiments, and mindset shifts that are helping me clear mental and emotional clutter, tend to my wellbeing, and gently prepare for spring — without rushing or forcing anything.

• A beautiful book that's reshaping how I think about healing, stress, and aging

• My current cozy rituals (including a favorite winter drink)

• A few wellness tools and experiments that are supporting my sleep and hormones

• And more

If you enjoy this kind of slower, more intimate sharing, you'll love my newsletter This Season, where I write weekly reflections on life, motherhood, wellness, purpose, and navigating change with more presence and self-trust.

You can subscribe at blairbadenhop.substack.com.

Resources:

• Ballerina Farm Bone Broth Hot Chocolate
• The Well-Lived Life by Gladys McGarey
• Frownies Face Patches
• To Be Magnetic

In this episode, I'm letting go of the pressure to "start strong" in January — and maybe giving you permission to do the same.

If your new year feels less like a clean slate and more like a slow crawl out of holiday chaos, sickness, or just plain exhaustion… you're not alone. This week, I'm sharing why I'm not beginning 2026 with a grand plan, a detailed vision board, or a perfectly mapped-out set of intentions.

Instead, I'm choosing the slowness of winter, the simplicity of small tasks, and the honesty of meeting myself exactly where I am.

Inside, I talk about:

• The moment back in 2012 that shifted how I wanted to enter the New Year — and why I stopped forcing a "fresh start."

• What this past holiday season really looked like (sickness, exhaustion, low capacity) and why big intentions were impossible.

• Why I'm choosing a slower, simpler beginning to 2026 — and letting clarity and momentum trickle in on their own timeline.

Here's to choosing what's real, sustainable, and aligned — not what's expected.

And if you want more reflections like this, you can join me over on Substack at THIS SEASON → blairbadenhop.substack.com

This week's episode is a personal one — a holiday reflection I didn't expect to record but absolutely needed to.

It starts in my kitchen, making hot chocolate for my kids, Bing Crosby playing, the tree lit up across the room… and realizing I didn't feel a single ounce of Christmas magic. Not one spark. Even though everything around me looked perfect.

In this episode, I unpack the truth I uncovered — a quiet holiday epiphany that led me straight to my inner child and the part of me still longing for Christmas to feel the way it used to.

Inside, I share:

✨ Why Christmas feels so different as an adult (especially as a mom)✨ How moving to a new state and rebuilding community has shifted everything✨ What my inner child needed me to finally understand

If this season feels different for you — less sparkly, more emotional, more complicated — you're not alone. This episode is an invitation to honor where you are, release the pressure to recreate past versions of the holiday, and notice the tiny moments where magic still finds its way in.

Links:

• My Substack: This Season
• Ballerina Farm Bone Broth Hot Chocolate
• Ballerina Farm Instagram

In this episode, I share what led me to step back from the podcast and social media, the truth about our move to Georgia, and how this season has reshaped my work, my identity, and my priorities. If you're craving an honest, grounded look at what it means to begin again, this one's for you.

Big news — we finally found our house!

In today's solo episode, I'm sharing all the behind-the-scenes of our home search, what made this place feel like "the one," how the kids are adjusting, and what it's been like settling into a whole new life here in Georgia.

I share:

• How we found our dream home after a wild search
• Funny preschool drop-off adventures
• Finding my new favorite yoga studio
• First impressions of southern living

NOTE: From now until September, I'll be releasing a monthly solo episode where I'll keep you updated on our move and adjusting to life in Georgia. In the fall, we'll be back to our regularly scheduled programming with new interviews and solo episodes. Thank you for your patience!!

Are you getting my weekly newsletter, Pursuing Purpose, yet?

Join the party over at blairbadenhop.com/list.

Kate Terentieva is the founder of Off The Record, a connection card game that revolutionizes how we communicate and build deeper, more impactful relationships.

With a background as a creative & art director for some of the world's most iconic brands, like WhatsApp, Calvin Klein, Converse, Justin Alexander, and Four Seasons Hotels & Resorts, Kate combines her passion for creative innovation with her love of authentic connections through Off the Record.

While the game is fun to play, its true mission is to offer a supportive and enjoyable way to turn small talk into meaningful connections that bring people closer together.

This was such a fun conversation - not only because Kate has created a really beautiful product, but because she has had such a unique career path at such a young age.

I'm excited for you to hear about:

• How her creative pursuits started as a child with dance and other activities, and her comfort having an audience from a young age
• The pivotal moment during the pandemic that inspired her to leave NYC for Atlanta and become a freelancer in digital marketing and her rise to TikTok fame
• What led her to create her own product to support others in deepening their relationships and conversations
• And what it's been like to juggle her side hustle with freelancing
• And so much more!

To learn more about Kate Terentieva and the resources mentioned in this episode, visit the show notes.

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Neri Karra Sillaman is an advisor, speaker, and author, recently named to the Thinkers50 Radar List for 2024, recognizing her as one of the world's top 30 emerging management thinkers. She serves as an Entrepreneurship Expert at the University of Oxford and as an Adjunct Professor at ESCP Paris. Neri is also the founder of Neri Karra, a global luxury leather goods brand with over 25 years of partnerships with leading Italian labels.

A former child refugee, Neri's journey fuels her passion for resilience, cultural innovation, and ethical business practices. Her thought leadership has appeared in Harvard Business Review, Fortune, Forbes, and Fast Company, and she has been quoted in publications such as the Financial Times, CNBC, Newsweek, Vogue Business, Bloomberg, Business of Fashion, and WWD.

She has spoken at organizations including Apple, Credit Suisse, Bernstein, the University of Cambridge, Forbes France, Baker McKenzie, the International Bar Association, and the Global Leaders Summit. A three-time TEDx speaker, she inspires leaders to build businesses that balance purpose with profit for lasting impact.

Ok, get ready to be in complete awe - because not only does Neri have an incredible life story, but she is such a humble human. It is incredible what she has accomplished. I know you will be so inspired by her.

We chat about:

• What it was like to be a child in communist Bulgaria who often went to bed hungry and the biggest thing that helped her imagine a beautiful life full of opportunity and education
• Her journey to graduating at the top of her class, getting a accepted the University of Miami in the U.S., and later getting her PHD at Cambridge
• How she became writer for top universities across the globe and a sought-after expert in the realm of sustainable fashion and entrepreneurship
• What inspired her to write a book, how she pivoted after it got rejected over 100 times, and how it all came together centered around immigrant entrepreneurship
• The #1 characteristic that she has found makes a successful, immigrant entrepreneur
• And so much more!

To learn more about Neri Karra Sillaman and the resources mentioned in this episode, visit the show notes.

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In this solo episode, I'm bringing you behind the scenes of our big move to Georgia. From the emotional rollercoaster of saying goodbye to our old life, to the two-day drive with two kids, to landing in a totally new place—we've been in it.

I share how the first two weeks have unfolded:

• The highs and lows of house hunting
• The moments of homesickness and what they've taught me
• What's helping me stay grounded (even when everything feels unfamiliar)
• My honest thoughts on navigating change as a mom, entrepreneur, and human
• What's next for the podcast during this transitional time

Whether you're in a season of transition or just need to hear someone being real about the messy middle, this one's for you.

To submit your question, visit the show notes.

In this solo episode, I'm sharing a personal goodbye to our very first home — and I'm walking you through 7 steps that have helped me stay present through this big transition.

In this episode, I talk about:

• My heartfelt ode to our "fairy house" — and all the memories we're leaving behind.

• 7 simple (but powerful) ways I've supported myself through this transition.

• How I'm letting myself feel the feelings, while also making space for excitement and possibility.

This episode is for you if:

• You're in a season of change — whether you're moving, shifting your career, or stepping into something new.

• You want to feel grounded and intentional through it all — instead of avoiding, rushing, or shutting down.

Resources & Links:

💌 Join my newsletter, Pursuing Purpose: blairbadenhop.com/list

📷 Follow along on Instagram: @blairbadenhop

To submit your question, visit the show notes.