Creative Ways to Eat Your Veggies

I love vegetables! I am inspired by their colors, textures, tastes. You can do so many things with vegetables that make them the main dish instead of just being a side. I typically try to eat 3 or more vegetables for lunch and dinner and 1 or more vegetable for breakfast. This way I am fueling and nourishing my body with nutrients that help everything from my cells, to my bones to my brain be stronger, more hydrated and balanced. Try some of my favorite veggie based go-to meals that always taste so amazing and leave my body feel clean and nourished.

Spiralized Veggie Noodles



  • Sweet potatoes

  • Zucchini

  • Yellow squash

  • Olive oil

  • Seasoning: garlic powder, salt, and pepper


  1. Pre heat your oven to 400F

  2. Wash and cut off the ends to the vegetables

  3. Follow the directions of your spiralizer to make think noodles. I use this Kitchen Aid attachment and love it!

  4. Using only a smidge of olive oil, mix noodles evenly and season with garlic powder and salt & pepper

  5. Place veggie noodles on a cooking tray evenly so that they have space to cook

  6. Cook in the oven for about 15-20 minutes. I like to make sure they have s slight crunch to them so that they have some body and can hold a sauce.

  7. Add your favorite protein and sauce and enjoy!

Pesto Spaghetti Squash


Spaghetti squash is a great staple in any week night meal. I also LOVE pesto and this meal feels like healthy comfort food.


  • Spaghetti Squash

  • Broccoli rabe

  • 5 garlic cloves

  • Pesto

  • Chickpeas (or protein of your choice)

  • Olive oil

  • Salt & pepper


  1. Preheat your oven to 400F

  2. Cut the squash in half, scoop out the seeds and place off to the side

  3. Add about 1 Tablespoon of olive oil to each half and season with salt & pepper

  4. Place spaghetti squash on a cookie sheet and place in the oven for around 45 minutes. It is time to take the squash out when a fork can easily pierce through.

  5. Meanwhile, wash the broccoli rabe well, cut off the ends and place in boiling salted water for 3 minutes (until it turns bright green and has softened)

  6. Run the broccoli rabe under cold water and let it drain off to the side. Cute the broccoli into 1.5 inch chunks

  7. In a sauce pan, add chopped garlic and olive oil and cook until the garlic becomes translucent.

  8. Add the broccoli rabe to the garlic and olive oil mixture and sauté for a few minutes until the broccoli rabe is at your desired texture.

  9. Remove spaghetti squash from the oven and let it cook. Use a fork to comb through the squash placing this pasta like fiber into a separate bowl. Then add the broccoli rabe, chick peas and then evenly mix the pesto.

Winter Weather at Home Workouts

Too cold to go outside? Traveling? Keep your body moving and grooving no matter where you are. Have fun playing with these short and doable at home workouts that target you whole body. I used 1 lb ankle weights in some of the exercises as a fun challenging addition. Also, ankle weights are great to travel with when taking a long trip because they don’t take up much room and you can do so much with them!

*Videos below are sped up. Make sure you find your own pace that works for you and your body.


Warm Up

Start your workout with the Pilates Hundreds to get your heart rate up, core engaged and stronger mind/body connection.

Take your cardio up a notch with these burpees. Optional to use a pillow or weights for an added challenge.


Legs & Booty

For each exercise I aim to do 10-20 reps. Make sure to switch legs after you complete the series on one side.

Arms & Cool Down

Tidying our Minds


Have you been sucked into Tidying Up with Marie Kondo? I am loving how she is normalizing the power of being intentional with organizing our stuff so that we aren’t overwhelmed, anxious or suffocated by the things we own.

Learning how to manage the clutter that comes with the chaos of life is a skill that gets to be practiced daily. We are not only physically stimulated by all of the “stuff” we carry around in our personal space, but on average, we receive 34 Gigabytes of information per day to our mental space. That’s a lot of information! With all of this superficial input of images, words, sights, and sounds our minds receive, we need ways to clear the mental clutter and make space to think deeply and connect to our feelings and emotions.

To support you in decluttering your mind and making space for more conscious connection, check out my latest meditation recording up on the Centered in the City Podcast.

Set Your New Year Power Intention


Grounding myself with a word or short phrase is one of the most powerful tools I practice year after year. Instead of feeling overwhelmed with all the individual "things" I could do in 2019, it helps to create a personal statement of intention that supports me when making decisions, creating priorities and shifting my mindset. I use my power intention to take action. Whenever I feel stuck, I re-ground into my power intention to help guide the way. Selecting an empowering word or phrase is a great way to clarify and prioritize what your desires and wants are -- supporting you living and loving your life.

In 2018, Bold & light was my power intention for the year. I incorporated boldness into my life when it came to trying new things and taking action. For instance, learning how to drive and taking my coaching business into the consultant corporate world.  Light was a physical and mental reminder to lighten up and find more ease when things felt tight. I know from the power of coaching, "wherever your  intention goes, your energy flows." Meaning, when I plant my power intention, that is where my attention goes and that's where I get to focus my gaze.

My power intention for 2019 is JOY. Pure joy. Joy is the syrupy sweet juice of life that is available in every moment. Joy is the sensation of floating on clouds. Joy is the excitement and sparkles I get when eating something delicious. Joy is filled with smiles and love as I bubble with excitement to see my husband at the end of the day or wake up in each other’s arms.

As I set my power intention for a new year, I get to pay attention to what joy feels like in my body, what activities bring me joy, what people bring me joy and most of all how I get to be a representation of joy and spread those vibes to others. I get to create and cultivate the sparkles of joy.
Now it’s your turn. What is your one word or phrase you want to embrace in 2019 as your power intention? 

To support your reflection process, walk through these steps and see what you discover:

1.  Journal the prompts below:

  • What are you celebrating from 2018? Where do you see some gaps?

  • How do you want to feel in 2019? (Describe in full detail)

  • What would your life look like if you gave yourself full permission to do, to be or to say anything?

2. Reflect on what you just wrote and circle all of the words that stand out to you. Now, narrow it down to one, two or three words (no more or it just turns into a laundry list).

3. Ask yourself: Does this word(s) create an empowering phrase for me? If yes, you got your power intention for 2019!

If not, narrow your word choice down by closing your eyes and breathing each word in and out. Notice which word stands out to you the most? Note whether it brings you tingles, opens your heart, creates some fire in your belly or makes you smile. These are typically signs that you discovered something meaningful.

4. Create a visual for your power intention. Whether is it a fancy drawing or a post-it note, place a visual of your power intention somewhere you will see on a daily basis.

Take note as the perfect word or words come alive for you! Please share! (in-person, email, social media, snaps, grams, phone!). If you did this activity last year, take a moment to reflect and connect. See what dots aligned and what you might want to do differently this upcoming year. 

5. Use it or lose it. Let's start integrating your power intention into your life right away. Access this FREE January calendar to start making your power intention come alive.  Watch the video of me walking you through how to complete it.

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Name *

Want more support? Contact me here and I will get back to you within 24 hours.

Wishing you the most magical year yet!

Savor vs. Consume


As the bright lights of the holidays twinkle and glow, I am reminded of how much I want to savor this time versus consume it. I want to savor and soak in the warmth of fireplaces, the sound of clinking glasses, the touch of cozy sweaters, and the smell of roasted veggies cooking in the oven.

Yes, the holidays can be a hustle and we can be sucked into "consumer-ville" if we let ourselves get caught in the whirlwind, but I have noticed over the years, what keeps me present while doing less and being more is focusing my attention on savoring the moment versus consuming it. Whether that moment is listening to a conversation, enjoying a piece of chocolate or sipping on my coffee, savoring the experience makes it way more rich and fulfilling. When I savor the experience, I actually feel like I am able to enjoy it fully and receive it. Consuming food, consuming gifts, consuming an experience makes the process feel empty and I am never satisfied. I want more and more because neither the taste, sights or sounds ever feel like enough. And living in a consumption mindset sucks because it means you are constantly striving for more and that shit can get exhausting.

So this holiday season, I welcome you to practice the art of SAVORING. 

What are you committed to? 


What are you committed to? 

The theme of commitment has been on my mind lately. Probably due to the fact that I am getting married in 10 days (!) and have been reflecting on this word as I write my vows and step into this next chapter. It has been a powerful practice to explore what commitment means to me and where and what I am committed to in all areas of my life. The way I define commitment is having a deep sense of focus and being consistently dedicated based on my intentions and actions.

When I reflected on this prompt a few weeks ago, some areas of my life felt very obvious that I have been committed to. For instance my mental, emotional and physical health. I recognize this is an area that I am constantly making a priority in my schedule, putting my financial resources towards and following through with action. Then there are some areas I think I am committed to because I have been in the past, but when I look at the current results, I recognize I haven’t put the action in full gear. I had this realization with some of my friendships, which was hard to recognize, but also super powerful because it gave me insight on where I get to course correct.

In a world where everything is changing and moving at the speed of light, even our attention spans, it is powerful to think about where are you focused and what are you constantly dedicated to and showing up for?  Sometimes we can think or say, I am committed to my health and have the intention to be, but then there might be a lack of action because we never make it to the gym or fit our meditation practice in. Or maybe you have heard yourself say, I am committed to finding a romantic partner, but then there is a lack of consistent action in setting up dates and following through and then frustration and self-defeat arise because you are not having the results you want.

“Commitment is an act, not a word.”- Jean-Paul Sartre

And sometimes we might over-commit to life. Saying we want to do all of these things (learn how to sail, study a new language, cook more, find a partner, travel etc.) and then our plate can get too full and instead of doing well and following through with intentional action in certain areas, we half-ass a bunch of stuff and never get to where we want to be. Any of this ringing a bell for you?

 I welcome you to ponder the word commitment with me this month. Think/journal/discuss where in life you are truly committed. Ask yourself: What am I constantly dedicated to? And get yourself to truly look at the “proof in the pudding.” What are am I celebrating about my commitment levels? Where do I see some gaps that I can fill?


Cookie Dough Paleo Protein Balls


I love cookie dough! So anytime I can eat it and feel re-fueled, I am all in. This is a simple recipe that can take 10 minutes to bust out and then you have protein balls ready to enjoy for the next few weeks.


  • 2 cups organic cashew butter (it is expensive, but oh so worth it)

  • 1/2 cup honey/maple syrup/monk fruit sweetened syrup (pick a sweeter of your choice)

  • 1 cup coconut flour

  • 1 1/2 cup Lilly’s Dark Chocolate Stevia sweetened chips

  • Option to add chia seeds (I want to try this next time!)


  1. In a bowl combine cashew butter, with sweetener.

  2. Add coconut flour and stir until the batter is thick enough that there is no dough sticking to the sides of the bowl.

  3. Add chocolate chips and stir evenly

  4. Make into desired size balls

  5. Place in freezer for 20 minutes and then store in an air tight container in the fridge or keep them in the freezer.

I am addicted and love to eat them as an afternoon snack or as a sweet treat with my coffee. They beat buying a gross bar or empty afternoon cookie.

Try them out and let me know how they go.

Mindset for the Eye-set


Create a mindset for the eye-set. This is something I practice on the regular but especially during times of overwhelm and stress.

Our mindset shapes our ‘eye-set’, what we focus on and how we see the world. Typically, our mindsets are trained by culture, our upbringing and our schooling. One of the things we are taught to constantly look for is what isn’t working: what I want/don’t want, the hole, or the gap in something. However, when we keep our attention focused on what’s missing or what we don’t want or can’t do, that’s where our energy flows. And that energy can feel heavy, dark, gloomy, uninspiring and depressing. Can you relate? It’s not the most ideal situation when you’re already feeling overwhelmed and stressed.

As I enter the final month before my wedding, launching a few work projects and juggling responsibilities, I know that gliding through this crunch time means I get to take care of my wellbeing and “tighten up” my routines.

However, I noticed as I laid in bed the other night, dreamstorming my plan of action for the next month, that my mind jumped to thoughts of ‘I need to cut out sugar’, ‘Don’t eat carbs’, ‘Don’t make plans during the week’, ‘Don’t get stressed out’, etc. This thought process happened for about a millisecond before I caught myself from spiraling into a prison of restriction and turmoil. I paused, grabbed hold of the reins and quickly changed my mindset to what I actually want to feel, experience and be, especially during this crunch time.

For instance, I want to feel relaxed and spacious, I want to feel healthy and glowing, I want to be loving and grateful. The moment I switched my mindset, my eye-set (the lens in which I am looking at life through) changed. I no longer felt those shackles and gloomy energy of everything I wasn’t allowing myself to do, feel or be. Switching my mindset didn’t just change the lens in which I viewed the situation, but it created an energetic shift inside of me where my heart felt more open and I had more energy and excitement for everything that is about to come.

I welcome you to try paying attention to your mindset this month. Create a mindset for your eye-set. Train your mind to control the way in which you see the world and situations. Make life work with you, instead of against you.

Celebrate your mindset shifts with me here. Or noticing you want more support shifting your mindset, send me an email here.

Communication is Key- Why do you talk?


Communication is a hot topic in my life at the moment. And let’s be real. It is an important aspect of everyone’s live—in both the professional and personal spheres.

As my fiancé and I prep for marriage, we are less consumed with the wedding weekend dates and more interested in talking about our vision, creating systems and structures within our own relationship. And a key part of connecting and creating something is communication.
During one of my recent silent meditation retreats, one of my meditation teachers Dori Langevin, shared the acronym WAIT when discussing the importance of timely speech.  The acronym stands for Why Am I Talking. I loved this! It is so simple, yet so powerful! Speaking is a gift. Our word choices really matter. Whatever we decide to share to either others or ourselves has an impact. In order to ask yourself why am I talking, it is important to find that pause or to take a minute and WAIT.
As most of you know, I am all about the pause. I practice the pause in my own life as well as support clients being able to strengthen their mindfulness muscles to practice the pause so that they can reflect to connect and then make more intentional choices. 
Practicing this acronym has supported me in connecting to my intentions for communicating. During my pause, I get to ask myself, why and what do I want to be contributing? Am I just speaking because I want my voice to be heard? Can I add value here?
Where in your life do you see the practice of the pause and using the WAIT acronym can support you?
Want more support grounding into a new fall routine? I got your back.

Movement Meditation

 recently completed my first 5-day silent meditation retreat and I am about to do another one next week! Ahh!

If you had asked me a few years ago if I would do a silent retreat, I would have said heck no. I didn’t think I could be silent or meditate for that long. Nor did I WANT to. But let me tell you, these five days of silence were one of the most healing and amazing experiences I have had in a long time. I typically preach how self-care can be practiced on a daily basis in #MindfulMoments, and I never really understood why going on a retreat would be beneficial since it isn’t “real life.” But now I have a totally new perspective. This 5-day retreat was all about creating an immersive, protected and sacred container to dive deep into my own practice and reach new levels of awareness that I can’t typically connect to in a world full of over-stimulation. This 5-day retreat became a training ground where new seeds of practice and awareness were planted so that I can water them and integrate them into my life moving forward.

The theme of this meditation retreat was called Body Wisdom. All of our meditations had a suggested focus on connecting to the current experience of the body. For someone who thought I already had a strong mind/body connection, I was taken to a deeper level. One of my favorite new meditations we practiced was all about connecting to the four elements in our body: earth air, water and fire. Check out this meditation on my Centered in the City podcast.

A lot of you have asked me what it was like being silent for five days. Was I able to use my phone or read? And the answer is no. No technology, no reading, no journaling, and no speaking to each other! Some people even chose not to engage in eye contact. The only writing that was allowed was during the teacher’s talk as a form of note taking. The teacher explained, “Reading a novel is reading someone else’s story and journaling is getting caught in your own story. The idea is for you to be present and connected to your current experience.” I loved this description because it gave me full permission to tune in verses get trapped in my internal experience.

The practice of meditation was woven into the daily schedule. We had 45-minute sessions of alternating between sitting, walking, and lying down meditation throughout the day from 6am to 9pm. We were encouraged to take this mindful awareness into our daily activities, transition moments, while we ate, sipped on tea, brushed our teeth, etc. Emphasizing that there is no “turning off,” “zoning out,” or “numbing out.”

I also loved getting a chance to practice some Qi Gong—which is meditation in motion. Click on the video below to watch a few different exercises I incorporate into my morning meditation routine to support opening my heart center, and living from the gratitude of my body and life.

These practices in addition to so many more get to be exercises in flexing my mindfulness muscles to tap into the wisdom of my body. When I listen deeply, there are layers of experience. As my teacher, Heather Sundberg, says, “There is the experience of the body from the internal, external and both at any given moment.”

Which pathway do you typically use to listen to the wisdom of your own body? Which one do you want to start listening to in your practice?

Qi Gong Practices:

The intention of the first two practices is to give and receive love and kindness

The intention of the second series of practices is to open up the the second chakra, heart and head

*** With both practices challenge yourself to slow down your breath and movement ***

Summer Vegan Pesto Zoodle Pasta + Bonus Meal

I lovvveeee the zoodle invention and I forget how easy, nutritious and delicious it can be for a quick dinner or potluck creation. This weekend I was inspired to get into the kitchen without turning on the oven since it is so hot. Yet, I wanted to make a delicious meal. 


Instead of wasting time setting up my spiralizer (which in reality only takes a few minutes). I took 4 medium sized zucchinis and used a vegetable peeler to create pappardelle sized zucchini noodles that were so delicious! I lightly sautéed them in olive oil for 2 minutes until they lightly softened and turned a brighter green.


I then mixed these zoodles with a homemade vegan pumpkin pesto that was so delicious I keep using the leftover pesto as a veggie dip or I mix into salad dressings. 

In a bullet I mixed:

  • 1 cup of fresh basil (washed without the stems)
  • 1/4 cup cold-pressed olive oil
  • 1/3 cup fresh pumpkin seeds
  • 2 garlic cloves
  • salt & pepper to taste
  • (optional to ad nutritional yeast for a "cheesy" flavor)

*Adjust consistency to your liking. If you want it thicker, add more pumpkin seeds. If you like it thinner, add more olive oil.


In a big bowl, I combined the cooked zoodles with the pesto and added a bit more salt and a 1/4 of avocado, because avocado goes well with anything. 

Bonus! Since using the veggie peeler on a zucchini can be difficult to use the entire vegetable and I don't want to waste food, I use the left over zucchini scraps and saved them to roast with other vegetables for another meal. Two meals in one. Say whattt!

Let me know if you try this meal at home. Feel free to tag your creation on Instagram @OneWade

Zucchini, sweet potatoes and onions with olive oil and salt on 400f for 30 minutes. 

Zucchini, sweet potatoes and onions with olive oil and salt on 400f for 30 minutes. 

Beet Strawberry Mint Lemonade


Summer is here and the livin is easy. While I am soaking up the summer sun at an all day BBQ or hanging by the pool I crave something refreshing and delicious. Rose is delightful, but sometimes I am not in the mood to drink, yet I want to feel festive. I was recently inspired by this Beet Mint Lemonade I had Deru Market for brunch. So this MDW I was inspired to whip up my own version. 

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Ingredients: (enough for 2 drinks)

  • 1 can of La Croix (Pampelmousse)
  • 1 fresh beet (washed and skinned)
  • 6 frozen strawberries
  • Juice from 1 whole lemon
  • 1 sprig of fresh mint 
  • handful of ice


  1. In a blender (or juicer if you have), blend the beet, strawberries, lemon juice and mint until evenly blended
  2. Add ice and half of a La Croix to each cup, followed by the beet/strawberry/mint/lemon juice
  3. Garnish with extra mint & enjoy!

Although I didn't try it, I could see this drink being pretty tasty with a splash of vodka as well ;). The fresh beet and strawberries make this drink full of vitamin B, C & K as well as the beet and lemon bonafides that support liver detoxification. 

Let me know your thoughts when you enjoy this summer mocktail (or cocktail). 




"I am like a recovering perfectionist. For me, it is about one day at a time."
~ Brene Brown

I have been doing some deep self development work in the last 6 months, and it is so exciting to reflect on what I am learning about myself!

“Wow, wait... Wade does personal development work still? Isn’t she a coach and should know everything about herself?” 

First off, let me dispel this thought you may be wondering about because I get it a lotttt. No matter who you are, even if you’re Oprah, you never stop learning and doing your own personal development work. If we stop learning about ourselves, then we stop growing. And who wants to stop growing? I for sure know I don’t want to.

So, back to sharing my growth. Essentially, I never considered myself a perfectionist. I figured that I always do the best I can, and some days I am happier with the outcome than others. But what I have discovered over the past six months is that I am a CLOSETED PERFECTIONIST, and it has held me back from letting my creativity be expressed fully. I have had countless ideas for my book, for programs, workshops or even decorating my space that I have paused or squashed these ideas because of the fear it won't be perfect. And boy oh boy this mentality felt like a mental prison. I was constantly stuck in the wantingto-create yet failure-to-launch phase. Have you experienced that before?

After loads of introspection, I discovered a tool that works for me to help navigate the bullsh*t so that I can create the goodsh*t. Whenever I go to rework a portion of my book, brainstorm an idea for a workshop or create a pinterest board for design work, I say to myself: This is version one. This is version one.  When I repeat this motto, it quiets my monkey mind’s thoughts and worries: what if it sucks, what if I fail, what if it doesn’t look good, what if I don't like it, what if no one signs up etc. This motto cuts through the bullsh*t and supports me getting over the hurdle that prevents me from creating. I get to remember that I can always fix, rework, adjust, try again or alter my work however I may need. But I can’t grow personally or professionally or serve my clients/community if I am not creating. I not only end up suffocating myself, but I restrict the world from receiving my gifts.

So, now I turn to you and ask: where might you be showing up as a perfectionist in your life? Is it at work? While you are cooking? Writing? Dating?

What would life look like if you too came out of the perfectionist closet? What greater impact may you have in your work, relationships, community and the world? What gifts are you hiding? If you created your own perfectionist motto, what would you say to yourself?

Want more support unpacking and quieting the perfectionist mind? Schedule a one-off session with me here.


I, We & The All

We are stepping into one of my favorite months of the year. Not just because April is my birthday month, but because this month is where the northern hemisphere starts to come out of hibernation. The days are longer, Mother Nature is doing her beautiful thang and we humans get to wear less layers. YAY for wearing less clothes! Bring on the flip flops and sun dresses!

As life is blossoming around me, it gets me thinking about how I am  contributing to the gift of life. How am I taking care of my own life, my loved ones, the greater community around me and the world at large?

In order to reflect on this philosophical question, I create 3 different categories to make this question feel less daunting and more tangible. The 3 categories are broken into: "I" , "We", & "All."

"I" is all about you. How are you making yourself a priority? What personal and professional goals are you breathing life into? In what  ways are you nourishing yourself and the life you want to live?

"We" is about you and your community. This can be your family, your friends, your neighbors, co-workers, your local coffee shop, etc. How are you connecting and contributing to the life that is around you?

"All" is about the greater world, Mother Nature and the human race. How are you contributing to a global vision for the world? What do you want to see happen in the world?

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Thinking about your daily footprint in these three areas helps create perspective in how you want to live both locally and globally.

For me, it  helps me think about how taking care of myself not only affects me, but it affects the world around me. It is a reminder that I don’t live in a bubble and however I am treating myself ripples into the world around me. When we give life to ourselves, we can then be in greater service to the people around us. Connecting to the “We” empowers me to take personal responsibility in my family and community relationships. I get to be more present with how I connect and communicate with people and places in my everyday life.  And connecting to the “All” highlights how I can have a voice and impact in our world from a political, social, economical and environmental perspective. And we all know how much our world needs us to show up right now.

What ways do you want to connect and breathe life into the “I”, “We” and “All” this spring? I'd love to hear and celebrate with you! Share and celebrate what life you want to create with me here. 

New Year Power Intention

Happy New Year!

Welcome to 2018! If you follow me on social media, you know I am so pumped to share one of my favorite New Year's Day activities with you! This activity helps you create a mindset intention for the year so you can stay focused and connected to how you want to be in 2018. In essence, I want to welcome you to think about one word -- or a few words, a phrase -- that you want to use as your 2018 powerful intention. 

Grounding myself with a word or short phrase is one of the most powerful tools I practice year after year. Instead of feeling overwhelmed with all the individual "things" I could do in 2018, it helps to create a personal statement of intention that supports me when making decisions, creating priorities and shifting my mindset. I use my empowering word to take action. Whenever I feel stuck, I re-ground into my power intention to help guide the way. Selecting an empowering word or phrase is a great way to clarify and prioritize what your desires and wants are -- supporting you living and loving your life.

In 2017, I welcomed the word abundance as my power intention. I wore the lens of bounty and inclusivity, which allowed me to not only think more abundant thoughts, but create more abundance in my business and personal life.  One of my biggest takeaways after playing with the idea of abundance this year is that abundance is always available, even in those moments of scarcity. I can choose to see the plethora of opportunity, options and win/win scenarios versus keeping my mindset on what's not working, where there isn't enough. I know from the power of coaching, "wherever you attention goes, your energy flows." Meaning, when I keep my eyes on the "prize" that's what gets to comes alive.  

My power intention for 2018 is BOLD & light.  These words will guide me as a north star to making decisions and choices aligned to what being bold and light means to me. Anytime I get suck, want inspiration or don't know what to say, I get to useBOLD & light to help guide me through.


What is your one word or phrase you want to embrace in 2018? 

To support your reflection process, let me help you pick the perfect word for 2018:

1.  Journal the prompts below:

  • What are you celebrating from 2017?
  • How do you want to feel in 2018? (Describe in full detail)
  • What would your life look like if you gave yourself full permission to do, to be or to say anything?

2. Circle all of the words that stand out and then narrow it down to three.

3. Ask yourself: Do these three words create an empowering phrase for me? If yes, you got your phrase for 2018!

If not, narrow your word choice down by closing your eyes and breathing in and out each word. Notice, which word stands out to you the most? Note whether it brings you tingles, creates some fire in your belly or makes you smile.

Watch as the perfect word or words come alive for you!

4. Create a visual of your word/words. Whether is it a fancy drawing or a post-it note, place a visual of your power intention somewhere you will see on a daily basis.

5. Please share! I love hearing what north-star, you create! Comment below or share some love on social media @onewade. 

Anti-Inflammation Week


This week is one of my very favorite weeks: my ‘anti-inflammation’ week for my mind, body and soul. I try to reduce inflammation in my physical, mental and emotional system to prime myself for a cleaner and clearer slate for the new year.  Join along and let me know how you feel as you step into 2018!

These days are the last few pages of the 2017 chapter—a time to simmer in the holiday warmth, finish up any loose ends and start to dream-storm what 2018 gets to look like. I consider this week holy. Time feels slower, emails are quiet, more reading gets done and there is a natural cheer in the air, filled with Happy New Year wishes. The holidays can be a whirlwind—travel, different routines, rich and decadent food can throw you off your game. No matter how mindful you are. But practicing some intentional self-care can put you back on track and in the driver’s seat so you can head into 2018 feeling your best.


For my mind:

Being consistent with my daily meditation practice is a game changer, even if I can only fit 10 minutes in my morning routine. Not only do I feel calmer and clear-headed, but I also notice I am less emotionally reactive and manage stress more effectively. My meditation practice doesn’t just make me feel good, I know it is also doing good for my brain. A study conducted by Carnegie Mellon demonstrated that participating in a 3-day mindfulness meditation retreat generated more functional connectivity between areas of the brain and showed lower levels of inflammation in blood work than a similar demographic of people who completed a 3-day, relaxing mindfulness retreat. This research proves the importance of a meditation practice. It can have a positive impact on one’s physiology and actually reduce inflammation in the mind and body. I’m especially amazed that in just 3 days the scientists could detect a difference in the participants’ biochemistry.

Meditating not only feels pleasant, but I consider it a routine, just like brushing my teeth. Meditating reduces brain inflammation, just like brushing my teeth reduces gum inflammation, and my practice leaves my mind feeling minty fresh and clean, just like after a good tooth-brushing session. Staying consistent with my morning meditation routine re-grounds me so I can feel more mentally refreshed and open to the possibilities of the New Year.


For my body:

I don’t believe in diets or restricting myself (because life is too short to not enjoy!). However, I do believe in mindful eating and making more intentional food choices based on the wisdom and cravings of my body. For instance, post holiday ho-down, I typically notice I feel sugar-overloaded, dehydrated, and bloated. Sound familiar? Usually this combination is the result of eating more decadent food than I am used to and not being as physically active. That’s why in anti-inflammation week, I make sure to focus on what I am fueling myself with and how I move my body.

The magical three fueling tips, I practice this week are WSC—hot water, soup and cruciferous vegetables to restore my body’s equilibrium.

1.     Water — especially hot water! with lemon, ginger and a cinnamon stick. This 3-some aids in digestion and reducing inflammation. I drink this first thing in the morning and continue to re-fill this concoction with additional hot water throughout my day.

2.     Soup — I love how comforting, nutrient-dense and filling soup can be, especially when it is non-dairy.  I prefer to make a bunch of homemade soups so that at least one of my daily meals can be soup-based, to support my digestive track getting a bit of a break. Some of my go-tos are homemade chicken vegetable, lentil sweet potato or broccoli.

3.     Cruciferous veggies — at every meal. These vegetables are typically what you think of when you imagine fibrous vegetables: kale, broccoli, cauliflower, bok choi, broccoli rabe, brussel sprouts, cabbage, etc. Research suggests that a phytochemical, sulforaphane, found in these veggies have endless health benefits that helps detoxify the body’s system. I make sure to have a medley of different vegetables throughout my week.

And of course I sweat!  This week I tend to be less in the yoga and Pilates mindset and crave more cardio classes such as spin, speed-walking or a run. Sweating is key to flushing out the lymphatic system and getting my blood flowing to help cleanse and neutralize my internal bio-dome as much as my emotional and mental.


For my soul:

Slower, colder and quieter days call for space to be introspective and creative. Typically I love to be creative in the kitchen, but post the holidays, I try to keep it simple so my creative outlet gets to come alive in the form of writing or collage-making. I spend time letting my mind wander and connect to my voice. This sometimes comes out in the form of free-writing, poetry or a personal story. This week, building my 2018 vision board called my name. I rummaged through old magazines and selected what images stand out for my 2018 mindset and inspiration.

Due to all of the holiday parties and festivities, I crave to be a bit more introverted this week. I minimize the desire to numb or mask my true emotions with social media or Netflix-binging and instead, go inwards to connect and have my soul goals listened to and honored. I cut through the inflammation of the loud external world and work on dialing it in to what truly matters.

Intentionally making space to take care of myself in this holistic fashion honors my 2017 and is the best investment I can make for my year to come. How are you honoring your 2017 while gearing up for 2018? Share with me in the comments below. 

What do you want more of in life?

Photo credit @lovedanielleoh

Photo credit @lovedanielleoh

A question I like to simmer with, especially when there is a shift in the calendar and we transition into the flow of Fall. I get excited to journal about it, explore possibilities with my partner and ask the people I love. I get so excited about the abundance of possibilities we all have! As a coach, I know that what we want in life, we can create. But we can’t create what we don’t know we want. I often hear clients feel lost, trapped or confused because they swirl in the question of “what do I want?” And the second they allow themselves to think bigger or outside of the box, the “dream killing” thoughts start knocking at the door. “Oh I could never achieve that.” Or “I don’t have the time or resources to do both.” Or “I am not educated enough for that.” Sound familiar? Our rational mind kicks into high gear to question if we can truly live the life we want to be living. And it makes sense that our rational mind is talking to us because all it truly wants to do is protect us. But sometimes we allow those thoughts to keep us small and immobile, and then we end up not growing or going anywhere. Have you had that experience before? Me too! And this is what I do: Every time I hear those grim reaper thoughts floating in, I say to myself, “hello, thank you and goodbye” and transition my eyes and my heart to focus back on what I do want to create.

Now here is the twist... you might be like, Wade... I already create to-do lists, try to set goals or create my vision boards, and I say WOOHOOO, way to go! However that is not enough. It is one thing to get your ideas formulated and out there, but there is an even deeper importance to tie what you want into how you are being. So I welcome you to take this question a step deeper this month. Instead of keeping your gaze on just the external (what do I want more of in my life?), turn your gaze inwards and explore how am I embodying what I want in life? If you want that new job position, that relationship, that wedding, explore how you want to be in all of those scenarios. What is the feeling, the essence you want to have when you accept that job, when you walk down the aisle or when you step into intimacy. (hint: you don’t need to spend money or take another class to find it, it is already alive and inside of you).

Now if you are ready to step into beingness, I have the perfect program for you. I am super excited to announce my Mindful Moment workshop that has traveled around the country and is now expanding and going virtual! You read it right. Launching next week, I am opening registration for an opportunity to join a co-ed live virtual group program where you will not only create a consistent meditation practice, but each month you will take a deep dive into embodying the pillars of mindfulness. You will learn how to add more patience, non-judgment, kindness and trust into your life so you can sleep easier, be more productive and create equanimity so life doesn’t take charge of you, but you take charge of life. Sign up to be the first to know here! More information and celebration coming soon!