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What are you clinging to?

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“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything—anger, anxiety or possessions—we cannot be free” – Thich Nhat Hanh

A few months ago during one of my meditation trainings, we explored the concept of grasping. The idea is that as humans, we love to cling and hold onto our emotions, sensations, beliefs and perceptions. We hold on tightly and trick and train our brain into thinking  these beliefs form our true identity, when in reality we are purely meaning-making machines. Clinging shows its face in many forms. For instance, we grasp onto emotions we experience by saying “I am sad” or “I am angry” versus “I am experiencing sadness” or “I am noticing signs of anger.” We literally want to white knuckle that emotion and make it our identity. I know in the past when I have said, “I am angry,” I am way more likely to sit and grasp onto that anger and frustration way longer than if I were to say “I am noticing some anger arising in me.”  Expressing the latter sets me free from the emotion and allows me to recognize I have a choice in how I want to feel instead of letting the feeling control and consume me. I get that this verbiage doesn’t sound colloquial, but there is a real energetic mind shift that occurs when you use it.  Clinging also arises from the expectations our mind creates. We might paint a picture of how a scenario was supposed to go, yet reality happens and plans turn out nothing like we imagined. Instead of going with the flow and being present with the current situation, our mind is grasping onto our failed expectations. Sound familiar?

Exploring all the ways my mind grasps onto things is fascinating! I get to recognize how my mind wants to find some sort of control, meaning and purpose out of every situation. This helps me realize that I tend to be living in the past and not in the present. That is where my meditation practice comes into play. Having a consistent practice to pause and breathe creates space for me to notice what my mind wanders to (ie. a story in the past, a feeling, anticipation of something in the future). Instead of hushing the thought or trying to shut it down, I want to welcome it in and then practice placing it off to the side. When I can separate the thought from me, I get to examine it from a different perspective and I feel so much lighter and more free. The more I get to practice this concept of letting go, the easier I am able to manage my emotions and energy during the rest of the day. I am able to be more present and focused.

This month is the perfect time to explore the thoughts you are clinging to. Let the slow pace of August create space for you to pause, breathe and gain awareness. Check out this letting go meditation on my new Centered in the City podcast.  Examine what your mind clings to and learn how to ditch the unnecessary baggage. Recognize the consistent thoughts your mind wanders to, and create space so that you can recognize you are more than your thoughts. Learning to be aware of what your mind clings to, and to let go of your thoughts, will allow you to become more present and focused.
  
After you practice the meditation, feel free to use these journaling prompts:  
 
What type of thoughts do you notice your mind clings to?
Where in your body do you feel those sensations?
What type of patterns or observations do you notice?

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Celebrate!

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July 4th is just a few days away. What are your plans to celebrate? Whether you are going to light a sparkler or not, this long holiday weekend is the perfect time to think about how you celebrate the little and big markers in life.

 

For instance, we are officially halfway through 2017. Instead of racing through the second half of the year, I want to welcome you to take a moment to pause and reflect on all you have accomplished this year, big or small. Take 5 minutes right here, right now to brain-dump all of your accomplishments. Maybe you moved cities, changed jobs, met your savings goal, made three new friends, got an award at work, tried a new workout regime, went on a date or started cooking more at home. Whatever you accomplished, make sure to CELEBRATE! If you set your 2017 word of the year, take a moment to look back at your intention and check your alignment. Do your current accomplishments line up with the essence of your word? If you have been consistently practicing and connecting to your intentions, it is pretty amazing to see what happens when you stay focused.

 

Now, when it comes to celebrating, there are so many ways to do it! You can scream and jump up and down like you won the lottery, you can call loved ones to share the exciting news, you could treat yourself to an indulgent day at the spa, or go out to a delicious dinner. How do you celebrate? Personally, I love celebrating big and small milestones with food! Food is a creative expression that gets to create connection and a shared experience for all of those involved. So, whether you are celebrating the 4th of July, that we're halfway through the year, your individual accomplishments or just the fact that it is summer, think about how you want to celebrate. If you also love celebrating with food, check out my Summer Fuel Pinterest board for some delicious BBQ and summer-inspired recipes.

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Here are just a few things I am personally celebrating this moment:

I am celebrating the launch of my new meditation podcast! Woohoo! Centered int the City Podcast is a place and virtual space for you take a mindful moment, pause and connect. This podcast is full of modern meditations you can practice anywhere at any time. All of the meditations are geared to supporting you navigating the twist and turns of living in the rhythm of the city. If you are interested in celebrating with me and helping to spread the word, email me here and you will enter to win some prizes! I will be sending another email when it officially launches in a few weeks.

I am also celebrating my up coming meditation workshop at The Riveter on July 12th. If you haven't heard of the Riveter yet, it is an amazing co-working space designed by women for women, emphasizing wellness in the workplace. If you are in the Seattle area, I would love to see you there! I will be leading a 45-minute workshop combining light stretching, meditation and discussion. It is a great way to break up your week and feel more energized and centered (without having to put on activewear). 

Finally, I'm celebrating that I reached a personal financial savings goal! In January, I had a clear understanding of the total amount I wanted to save by July 1. I divided that total by 6 months so I knew exactly how much I wanted to save each month. Breaking this big financial goal into mjni-goals made it feel more attainable and realistic. There is so much power in getting clear about what you want and going after it!   

All of these celebration align to my 2017 word, abundance, because I have stepped outside of my comfort zones, connected to the plethora of opportunities and felt the freedom of choice. I am looking forward to celebrating all of this and so much more over several BBQs filled with family and friends this weekend! I'd love to hear what you are celebrating and how you are celebrating! Feel free to share on social media and tag @onewade #SummerofSelfCare.

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Productivity and Play

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Summer has officially arrived, woohoo! Which is so exciting, but it also can be frustrating for a lot of us who spend our days inside on the computer, in meetings, or in the car traveling to appointments. Our natural desire to be productive clashes with our human desire to play outside and bask in the sun.  

In order to not feel trapped by our lives and structure, I want to welcome you to think about where you have more freedom and flexibility to make your time feel productive and playful versus being in the "one-or-the-other" mindset. So much of our lives we trap ourselves in boxes, certain ways of thinking or doing. For instance, our culture likes to depict cleaning our house as being a purely productive activity. We automatically equate relaxing in the sun by the pool to "playing around". But in our modern society, we get to be creative and make life a both/and. It all starts with our mindset. So, this summer, I want to welcome you to flip the script and explore where you can make productivity and play a both/and, rather than an either/or. 

This doesn't have to be just in the workplace, it can also be practiced with your various house chores or personal responsibilities. For instance, I'm working on making gardening feel both playful AND productive. I am approaching gardening not from a "have to" mindset where this chore must be crossed off the list. Instead, I think of it as a way to be playful with my partner as we do something productive for our house and physical space.

One of my clients, Kathy, is practicing embodying this both/and energy in her workday so that she doesn't feel resentful to her job during the summer—a time when she wants freedom and fun in her life. During our session, Kathy and I explored her routine to find where she can shift her mindset of feeling like a prisoner to her schedule into a mindset of having flexibility with her time. I asked her to think about her transitions and how she can make her transitions not only feel productive (since they are  a means to an end) but also be a place where she can sprinkle some playful energy. Some ideas she brainstormed were: trying a different form of commuting (ie. biking to work vs. driving, taking a new route home); taking her lunch break outside so she could get sun and fresh air; or taking a walk with a co-worker for a dose of social interaction and connection. By shifting her mindset to focus on where she does have more control over her schedule, she was able to add some intentional, playful energy into her productive schedule. 

In the past, I had another client discuss resistance to doing dishes because it felt like a miserable chore. The impulse was to put the dishes off, but this just made the situation more daunting and overwhelming. So, instead of feeling guilty and overwhelmed, we reframed her mindset and found some play in the chore. She decided to put on her favorite song and dance to the music trying to finish their stack of dishes before the song was over. Not only did she have fun listening and dancing but she had fun racing against the clock trying to beat her previous time. 

These are simple examples, but there are endless ways to make our actions and decisions a both/and so that we don't feel trapped by our thinking or black/white way of being. The first step to shifting your mindset is gaining awareness. Take some action below.

To add both play and productivity in your life, follow these steps:
I invite you to pause and reflect on your life right now. Take a moment to jot down where there is a strong desire to be productive in your life and where you are also faced with some resistance (ie. working on a project, studying for an exam, organizing a closet etc.) If you are finding there are a few spots, brain-dump them all down, then circle the one that is the most prevalent. Take your circled item and brainstorm how you can make this action feel more playful (see image below). As you focus on the play aspect, notice how your body starts to feel. Typically people feel lighter, more bubbly and flexible. Pick which playful option excites you more and BAM... you have both a playful and productive activity on your hands. 

Feeling stuck with this activity? Send me a note and I will help you out.

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Using the "C" Word

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Want to know how to use the "C" word in a powerful and purposeful way this summer? I am talking about communication, yo. 

How often do you find yourself trapped in a communication pickle with a co-worker, family member, partner or even yourself? Typically a communication roadblock occurs because there is a conflict in expressed values, the inability for people to deeply listen or judgments that prevent us from being present and truly holding space for a two-way conversation. Communication has been a hot topic in my life recently, so I want to share some ways I'm practicing the art of communication.

In general, there are four types of communicators:

1. PASSIVE COMMUNICATORS — individuals avoid expressing their opinions or feelings, protecting their rights, and identifying and meeting their needs.
2. AGGRESSIVE COMMUNICATORS — individuals express their feelings and opinions and advocate for their needs in a way that violates the rights of others.
3. PASSIVE-AGGRESSIVE COMMUNICATORS — individuals appear passive on the surface but are really acting out anger in a subtle, indirect or behind-the-scenes way.
4. ASSERTIVE COMMUNICATORS — individuals clearly state their opinions and feelings, and firmly advocate for their rights and needs without violating the rights of others. These individuals value themselves, their time, and their emotional, spiritual, and physical needs and are strong advocates for themselves while being very respectful of the rights of others.

What kind of communicator do you think you are? What kind of communicator do you want to be? What is one tiny action step you can practice today that leads you to the type of communicator you wish to be?

I don't know about you, but I want to be an assertive communicator—a person who deeply knows myself, what I want, what I value and asks for what I need while caring for others. In the past, I've realized I oscillated between being too aggressive with my blunt NYC potty mouth while also expressing myself passively because I was more concerned about how others would feel, based on what I shared. These styles of communication left me feeling small or angry and didn't allow for a balance of being bold yet loving. After doing so much self-development work over the past several years, I am proud to say I am finding my balance and stepping into my assertive shoes. This doesn't mean I do it perfectly every time, but I have reached a point in my life that I respect myself deeply enough to allow my voice, my dreams, my wishes, my thoughts, my body and my soul to be expressed while also respecting the people around me. I honor that my actions and words also affect others. One of the ways I paid attention to the way I was communicating with myself and others was looking carefully at the type of language I used. I observed if my words were full of "I can't" or "I have to." I noticed if my emails or conversations were full of "sorries" or if I tip-toed around questions or comments with a phrase like "I just want to say..." instead of being bold and f*cking saying what I want with clarity and confidence. 

Communication is an essential piece of the self-care puzzle. If we don't know how to listen deeply, and communicate to ourselves, then it makes it even harder to communicate to others. That is why I am super-pumped to announce that my virtual group program Summer of Self-Care is back and better then ever! This 6-week program is dedicated to supporting women knowing who they are, what they want and how to take care of themselves from the inside out so that they can use the "C" word in a powerful and purposeful way.

If you are wondering if this program is for you ask yourself these three questions:

1. Does your mental self-talk affect your confidence and ability to go after what you want? (ie, go on that date, post that picture to Instagram or apply for that new position?)
2. Are you hungry for tools that help you be more intentional about the way you take care of yourself and set your schedule? (ie, create rituals for morning and evening routines)
3. Are you ready to feel your healthiest, most powerful and boldest self this summer? (in mind, body and soul?)

If you answered f*ck YES to all of these questions, then this program is your jam. Applications open Wednesday and there is limited space and already a waitlist! Be the first in the know by signing up here. Early bird pricing ends May 18th and the program officially begins June 12th.


Here are some words from a previous Summer of Self-Care member:
 

"I signed up for the Summer of Self Care program. I wanted to look into some coaching support to help me with some long-standing personal goals that I haven’t been able to achieve for one reason or another. Wade has helped me break down the reasons why I’ve felt blocked and provided some simple yet powerful tools that I can use to make progress towards my goals. Instead of feeling anxious and frustrated, I find myself relying on new practices - such as meditation - to feel confident and focused about what I want to do, and how to go about doing it. Wade’s program and methodology helps to define the skills I need to not just exist but truly live and thrive. It’s been such a rewarding experience and I would recommend it to anyone who’s ready to make some positive changes in their life." -MR

 

If you are feeling stuck, at a cross roads or are yearning for more growth this summer click here to discover ways you can make yourself a priority without the shame or guilt. Let your inner summer sunshine glow! 

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How to use your Mind-Body Connection to achieve your Fitness Goals

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A guest post by Erin Conroy PT, DPT.

AKA the "PhytChick."

How many of you have heard of the books The Secret or the The Power of Positive Thinking.  How about the concept of “Manifestation”?

 If you haven’t, let me fill you in.

Basically these all are based around the law of attraction. If you think it, it will happen…that goes for negative or positive.

So what does this have to do with fitness?

Well, I’ll let you in on a little secret…

Okay, it’s not actually a secret because there are published studies on this concept, but, hey, I’ll at least try to help make sense of that information. (Here is a summary of some of those studies).

“So you are telling me that if I think about my muscles getting sculpted, my butt lifted, my washboard abs, that one day I will wake up with that body?”

YES!

Buuuuut not by itself (sorry for the false hope).

On a positive note, strengthening your mind-body connection will get you those results a heck of a lot faster!

When you hear mind-body connection you probably think zen, yoga, meditation…maybe, oh I don’t know, sitting in a prairie basking in the sun with a flute playing in the background…no, just me? Okay, anyways….the point here is how often do we actually associate this mind-body connection with our workouts?

I’m guessing mind-body connection doesn’t trigger a picture a squats, planks, and burpees.

But it should!

I touched on this in “Get it Right, Get it Tight Part 1 and Part 2”

Going through the motions of an exercise doesn’t necessarily mean you are working the areas you think you are. It takes conscious effort to work your desired muscles. If you aren’t using the mind-body connection, your path to results may be a long and inefficient one.

You might even be moving in the correct movement pattern but may not be activating the correct muscles because you have a weak MIND-MUSCLE.

So now you are telling me that I have a mind-muscle? Sounds like some mumbo-jumbo to me.

Let me explain.

To put it VERY simply, the brain is the puppet master. It is sitting up in its castle in the sky pulling the strings to create the puppet's movements.

The brain sends a signal down your spinal cord, through the nerve, and into the desired muscle. The brain is essentially directly linked to that muscle, and if that muscle receives the correct message, BAM! Watch it move! Hello, Mind-Muscle.

Without the brain facilitation, there's no muscle activation.

No brain=No gain.

We use this concept in physical therapy but call it “neuromuscular reeducation”. We often need to train our patients to facilitate muscle contraction or movement patterns that they lost because of an injury or may have never adequately developed. We are essentially reminding those muscles how to work properly.

Sounds technical and science-y right? It really is just the concept of mind-body connection applied to fitness.

Neuro=Mind

Muscular=Body

Much simpler right?

Basically if you think it (with training and focus), you can do it.

Hell yeah, Manifestation! Bring me that summer body!

Now, let’s figure out how to incorporate this MIND-MUSCLE so we can sculpt those BODY-MUSCLES!

Here are some steps you can take to strengthen your mind-body connection:

Step 1: Visualize which muscle you are trying to work.

Step 2: Warm-up that area with some isometrics (squeezes without moving your body. Basically contract the muscle you want work.)

Step 3: Perform the exercises you are about to do but with less weight or at a lower intensity. During this, focus on feeling the area you want to work

Step 4: Talk to yourself. Tell yourself over and over again what you should be doing with that muscle.

Step 5: Add the weight or continue through your exercise class focusing on “feeling it” where you should be “feeling it”.

Step 6: Repeat step 2 in between sets

Let’s use the squat as an example to a better idea of how to apply these steps.

Step 1: I want to focus on my glutes...or the behind. Picture those muscles!

Step 2: Do some glute squeezes. Squeeze your butt cheeks together, hold for a few seconds, relax. Repeat about 10 times.

Step 3: Perform squats without any weight. Focus on feeling the burn in your butt. Even picture that muscle actually contracting. 

Step 4: Say to yourself: "SQUEEZE the butt!" as you push up through your heels each time.

Step 5: Add your weight and continue to focus on feeling the burn in your butt.

Step 6: Try repeating step 2 in between sets.

Now take these tips and head to the gym or workout studio knowing that you are going to get better results because you have a strong MIND and BODY.

Want more fitness related posts? Subscribe at thephytchick.com to stay in loop for all things #gettingphyt!

I love hearing from my readers so can also email directly at erin@thphytchick.com or follow me at any of the below:

Instagram: @thephytchick            Twitter: @thephytchick            Facebook: The Phyt Chick

 

 

The Big Picture

A few weeks ago, I had a career decision to make. I could stay in my same schedule and routine, playing life safe and in my comfort zone. Or, I could let go of some responsibilities that were no longer in line with my vision, shake life up a bit and take a risk. Oh boy, did I hit a paralysis analysis frenzy while making this choice. I kept weighing the pros and cons, using coaching techniques on myself, and I felt so stuck, until my own coach said to me: “Wade, what’s the bigger picture here?”

If I were to make a choice, which choice would lead me to my bigger picture? BAM. This magical, simple, pure question brought me so much awareness and clarity (this is why I LOVEEE coaching!). My logical mind wanting to keep me safe and out of “danger’s way” by sticking with what I know. But I needed to listen to my heart- and soul- goals. I knew it was time for me to let go of certain responsibilities and make space for what I truly wanted to step into. When I realized I was taking a step towards my actual, big picture goal, the risk didn’t feel so scary. Instead, it felt good and so right. Letting go of the comfort, familiarity, and routine helped open so much space for me. And when I made space, that was when the good shit starting flowing in.

As humans, we sometimes hold on too tightly to our roles because we think our label alone defines our value and identity.  Letting go of a job title, parting ways from a particular friend group, breaking up with a boyfriend/girlfriend or even moving cities feels scary. When we let go of something, we aren’t entirely sure who we are or who we will be without it. 

This is a completely normal feeling for humans. Seth Godin, an author and entrepreneur writes, “Discomfort brings engagement and change. Discomfort means you're doing something that others were unlikely to do, because they're hiding out in the comfortable zone. When your uncomfortable actions lead to success, the organization rewards you and brings you back for more.” Instead of viewing the letting-go and discomfort as a negative experience, one that calls for panic and the desire to white-knuckle-life even more, I want to welcome you to think about what space you are creating. Celebrate the unknown and potential for growth!

Growth reminds me of one of my favorite childhood stories: The Story of Imelda, Who Was Small. Essentially, Imelda was so small she had to sleep in a shoebox until (spoiler alert) someone recommended she sleep in a big girl’s bed so she would actually have room to grow. This “big girl’s bed” was scary and overwhelming at first, but Imelda finally grew into the bed and now lives happily ever after! Creating space and having some extra room in your life opens doors for new opportunities and the process helps someone truly grow into their own skin. Spring is just right around the corner. What space do you want to create so that you can let some pretty beautiful things grow?

Feeling stuck on what your bigger picture is? I got your back. Coaching is one great way to start taking charge of your life. 

Why do we make shit so hard?

How often do you find yourself putting pressure on yourself to make everything in life perfect? Do you recognize this pattern when you make dinner, organize the house, manage your schedule, take care of your body, or plan your life?

We have this idea in our head that if it is not hard, difficult, stress-producing or anxiety-ridden then we must not be doing anything right. Feel me? Not only have I personally experienced this as I grow my business and plan a family, but I see it in my clients and I hear it with my friends. Our current American culture vibe glamorizes a busy life or the facade that the busier we are, the more we multi-tasking, travel, and the more booked our calendars are, the more value and purpose our life must have. When we reach a certain level of stress and busyness, then we are truly living the modern American dream.

After years of working with clients who yearn to make themselves a priority in the noise of life, I’ve seen this common theme emerge. In general, they feel lost in the busyness of life and no longer know how to answer questions like: what are my hobbies, what do I care about, what is fun and fulfilling? The rat race has sucked them into a spiral of doing on autopilot so much so that they don’t truly feel alive in life and engaged with it.  And the pressure to keep running the hamster wheel is extremely tiring and almost deathly. Life feels like wind whipping you in the face as you peer outside the window of a moving car trying to desperately catch your breath, yet you feel slightly suffocated. Does this resonate with you? Now imagine this versus how life could feel and the freedom we can offer ourselves to breathe in deeply and swallow sweet fresh air that awakens our cells and our being. 

In the process of making yourself a priority, one of the first steps my clients discover is that they actually have a choice. They wake up from their sleep-walking habits and autopilot routines to say, “I have a choice.” They have the choice to alter their negative self-talk, to consciously eat what is going to fuel them best, to schedule their time wisely and to make life fun and delicious. The moment you realize you have a choice is the moment you get to decide if you want to choose the belief that everything has to be hard or switch your mindset and manifest that there is joy or growth or playfulness in every action and decision you make.  Believe me, I am not saying to take a happy pill and think the world is roses and rainbows all of the time. But when you realize you have a choice, you feel empowered and can jump back into the driver’s seat of life.

During my cancer battle, I had a choice to feel like a victim of life or see that I was gifted this experience for some unknown reason. When I was 21, cancer stole my youth, my hair, my study abroad experience and a chunk of my life. But I quickly learned I could stay in this victim mentality, which wasn’t bringing me very far, or I could choose to see the silver lining. I had the power. Even when I was powerless about what was happening inside of my body, I had the power to make other choices in my life.

Anytime I catch myself adding more pressure or unnecessary stress to a situation, I pause and ask myself, what do I want to choose?  Do I want to choose stress? Do I want to choose curiosity? Or fun? Reminding myself I have a choice allows me to slow down and take control of life and how I want to respond verses reacting and feeling powerless.

So what do you choose? Tell me about it!

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Protein Balls

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The best balls you will ever eat.

 

No matter the time of day, I crave something sweet and delicious. In order to keep my sweet-treat fat-attacks under control, I try to have protein intertwined with a sweet craving.  This way, my body can feel full and have energy verses run on empty carbohydrates or pure sugar highs. This version of a no-bake ball tastes like healthy raw cookie dough, made with all gluten-free and unrefined ingredients. The best part, you get to use your hands to make these suckers and there is no baking time required! I love to take one or two for a grab-and-go snack or afternoon protein pick me up.

Ingredients:

  • 2 1/2 cups almond flour
  • 3 Tbsp coconut flour
  • 9 Tbsp melted coconut oil
  • 1 Tbsp vanilla
  • 1/4 tsp seal salt
  • 1/3 cup sunflower butter (sugar free)
  • 1/3 cup + 2Tbsp raw honey

Directions:

  1. In a medium sized bowl, combine all ingredients except for the chocolate chips. Use your hands to combine ingredients evenly. It should turn into a slightly drier cookie-dough like sensation. 
  2. Add chocolate chips and mix evenly.
  3. Use your hands to make TBSP sized balls
  4. Place in the refrigerator for at least 30 min to settle. Keep stored in an airtight container in the refrigerator or freezer and eat at your leisure. 

Let me know what your think and how you stay fueled!

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Recipes to Comfort the Soul

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In times of instability, I pay attention to what fuel I'm putting in my body because I know it effects my mood, emotions and overall energy.  For the past few weeks, I have noticed my body craves more soups and fats and is less hungry for a full, balanced meal (ie meat, veggies, carb).  I have lost my appetite for salads and instead yearn for something warm and smoothing.  I think some of these cravings are natural due to the winter weather; however, the instability of our government has me also searching for comfort and stability within myself. Instead of overeating on heavy carbs or overly-processed sugars to numb my emotions and feel even worse, I am flexing my mindfulness muscles and serving myself nutrients and comfort my body craves.  I want to help heal, hug and support myself compassionately through this trying time rather than fill myself with fuel that makes me feel worse.

Here are a few recipes I have whipped up in the kitchen that I want to share with you—with the hope they inspire you to be mindfully taking care of yourself form the inside out.  Try them out and let me know how they make you feel!

Do you have any other, comforting healthy recipes you want to share?  Feel free to pass them along in the comments below!

 

Lentil Sweet Potato Soup

 

So delicious, nutritious and satisfying! I could have this soup every week and never get sick of its taste and texture.

Ingredients:

  • 3 small/medium sweet potatoes chopped into 1/4 inch chunks
  • 2 large carrots chopped into 1/4 inch chunks 
  • 1 yellow onion, diced
  • 32 oz. vegetable stock
  • 1.5 cups dried lentils (any variety will do); make sure to rinse first
  • 3 garlic cloves, diced into small pieces
  • 1-2 inches of raw ginger, chopped into small pieces
  • 1-2 tbsp. curry powder
  • Salt/pepper to taste
  • 1 tbsp. Olive oil

Directions:

Prepare all of your ingredients by washing and cutting all vegetables, garlic, and ginger.

1.     In a big pot, place on medium heat and add olive oil, then chopped onions. Cook the onions until soft and translucent (~3min)

2.     Add the garlic, wait a couple of minutes

3.     Next, add carrots for a few minutes

4.     Then add sweet potatoes

5.     Season with salt and pepper

6.     Add the vegetable stock and turn the stovetop to medium/high until the soup boils

7.     Throw in the raw ginger and, if you like garlic, you can add extra, whole garlic cloves

8.     Once the soup boils, add washed lentils and curry powder and place a lid on the pot to let the soup simmer on medium for 20-30min

9.     The soup will be ready when the lentils completely cook. They should feel soft to touch.

Keep leftovers stored in a glass container in the fridge for future lunches and dinners for the week.  

 

Magical Toast

 

Remember eating cinnamon sugar toast when you where a kid?  It was one of my favorite weekend treats growing up.  Since I can’t stomach adding raw sugar onto any of my foods, I love to create a slightly healthier twist on one of my favorite childhood snacks.

Ingredients:

Directions:

1.     Toast bread in a toaster until desired crunchiness

2.     Slab 1 tbsp. (or more) of butter evenly on the toast

3.     Let the butter melt and then enjoy every sweet and savory bite!

The sweet bread with the rich, fresh and salty taste of the butter is the best combination and super comforting for breakfast.  The fat helps keep me full longer and the sweet taste tickles my taste buds.

 

Leek & Carrot soup

This broth helps open my lungs, my nasal passageways and feels like I am fueling my body with liquid love.

Ingredients:

  • 2 large leeks chopped from the white tips to the bottom of the darker green
  • 2 large carrots cut into 1/4 inch pieces
  • 32 oz. vegetable stock
  • 1 tsp. turmeric
  • 3 garlic cloves, sliced
  • Salt & pepper to taste
  • 1 tbsp. olive oil

Directions:

1.     Wash and chop all vegetables

2.     In a pot, heat olive oil on medium then add leeks and cook until they are translucent.

3.     Add the garlic and cook until soft

4.     Add carrots into the mixture

5.   Add salt & pepper and let these flavors cook for 5 minutes

6.     Add the vegetables stock followed by turmeric and more salt & pepper if needed

7.     Cover the pot and let the soup reach a boil. Once the soup boils, keep it on a simmer until carrots are tender (~15min). The longer the soup simmers the more flavorful it will become, but it is ready to enjoy at any moment!

 

Steel Cut Banana Bread Oatmeal

I am not usually a huge fan of oatmeal, but this oatmeal makes me feel like I am giving myself a hug from the inside out.

Ingredients:

  • Steel Cut Irish Oatmeal
  • Fresh or frozen blueberries (if frozen, soak in warm water until they soften)
  • 1 tsp. hemp seeds
  • Cinnamon
  • 1-2 tsp. maple syrup
  • Chopped walnuts
  • Chopped banana

Directions:

1.     Cook oatmeal following directions on the package.

2.    When oatmeal is almost ready, add banana into the mixture until is softens and starts to melt

3.     When the oatmeal is at a desired consistency, transfer to a bowl and top with blueberries, hemp seeds, walnuts, cinnamon and maple syrup

 

Vegan Cauliflower Soup

Check out the full recipe here.

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Vegan Comforting Cauliflower Soup

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This has become one of my favorite recipes to make because it is delicious, nutritious and so easy! 

Ingredients:

  • Head of Cauliflower
  • 32oz vegetable stock
  • Garlic powder
  • Turmeric
  • Ginger powder 
  • Salt/pepper

Directions:

  1. Wash, trim and cut cauliflower into smaller pieces 
  2. Place cauliflower, vegetable stock in a big pot and boil until cauliflower is tender and cuts easily with a knife. 
  3. Season soup with garlic, turmeric, ginger, salt and pepper to your liking. 
  4. Add to your Viatmix, blender or use a immersion blender until creamy and smooth
  5. Serve right away or let it cool and store in glass containers in the freezer for future meals! 
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New Year's Day Practice

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Words are powerful. But what's even more powerful is when you connect words to action. As you enter into 2017, I want to welcome you to think about one word -- or a few words, a phrase -- that you want to use as your 2017 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 2017, it helps to create a personal statement of intention that supports me when making decisions and creating priorities. My word in 2015 was connect. Connect meant I was going to spend time connecting to myself, to my community, my clients, to Seattle and to my relationships. I used my empowering word to take action. Whenever I felt stuck, I re-rooted myself 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.

My phrase for 2016 was to spread my wings and fly. This was an empowering statement my mom said to me before she passed, and these empowering sentiments guided me this past year to follow my heart and my dreams. Looking back on 2016, I see how much my wings have spread and I have even more clarity on where I want to fly.

In 2017, I welcome the word abundance as my new year's power intention. I am excited to wear the lens of bounty and inclusivity. I am excited to grow and learn as I dive deeper into the wealth of knowledge available to me in my higher education programs this year, focusing specifically on meditation and facilitation. I am excited to turn my attention and focus to where there is shared love, light, and opportunity versus living with the notion 'there's-not-enough'.

What is your one word or phrase you want to embrace in 2017? Please share (in-person, in the comments below 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 next year. 

Healthy for the Holidays Interview with Lady Boss Adrienne Kimberley

Check out this very grounded interview with entrepreneur, fitness and wellness guru, Adrienne Kimberley. My Wade a Minute takeaway from our conversation was how we get to practice staying healthy and centered for the holidays by focusing more of our energy on being rather than doing. Adrienne highlights how as women during the holidays we can typically get caught up in the doing: the organizing, the gathering, the cooking etc, and that it is also important to create space to just be and breathe. I couldn't agree more. Check out the rest of the interview, and you will feel so calm and so chill as you head into the holiday season.  

Adrienne Kimberley is one of Seattle's most sought-out instructors. She is the founder of Bohemian Studios Phinney Ridge and West Seattle, she is the creator of and trainer for the Barre Bohemian method, and she designs and leads The Craft of Teaching Yoga RYT programs. Adrienne also co-founded the Down Dog App, which has over 200,000 users and receives around 2,000 new downloads every day.

Connect more with Adrienne www.adriennekimberley.com/training/
Instagram: @adrienne_kimberley_yoga
facebook: https://www.facebook.com/adriennekimberleyyoga/
Instagram: @bohemianstudios
Facebook: https://www.facebook.com/bohemianstudios

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Dark Chocolate Pumpkin Chocolate Chip Paleo Brownies

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Luckily there was one left to snap a photo of!

I would say I tend to have weekly creative time in the kitchen -- where I get inspiration off of Pinterest to play with various flours and and chocolate (everything must have chocolate in my book) and make something delicious! I love my sweet treats and I love to bake, but I don't enjoy indulging in treats made from white flour or sugar, so I add healthy twists and substitute in almond flour, coconut flour, coconut sugar, maple syrup or honey as a way to make that indulgent treat even more satisfying but nutritious. I love making these treats and sharing them with loved ones or keeping them frozen and enjoying them throughout the week, I haven't made brownies this delicious since they came out of a Ghirardelli box. Check it out and let me know what you think. 

 

Ingredients:

  • 1 egg
  • 1/2 tsp Baking Soda
  • 1 cup unsweetened cocoa powder
  • 1 tbsp coconut flour
  • 1/4 tsp salt
  • 1 1/2 tsp vanilla extract
  • 2 tbsp coconut oil (melted)
  • 1 cup pumpkin pure
  • 1 cup coconut sugar
  • 2 tbsp pure maple syrup 
  • 1 1/2 cup dark chocolate chips

 

Directions:

  • Pre-heat oven to 350F
  • In a large bowl, combine all of the ingredients with an electric mixer, except for the chocolate chips 
  • Stir in chocolate chips before transferring batter into a brownie pan 
  • Bake for 25 minutes and then let cool completely before cutting into pieces. (If they are too hot they might be more crumbly, so it is best to let cool as long as you can resist). 

Recipe adapted from: http://www.paleorunningmomma.com/triple-chocolate-pumpkin-brownies-paleo-nut-free/

Healthy for the Holidays Interview with #LadyBoss Jenny Blake

I had such a great time interviewing Jenny Blake and learned how she stays healthy and centered for the holidays. My Wade a Minute takeaway is how important it is to give ourselves permission. Jenny discusses how she gives herself permission to listen to her body and stay true to what her body and energy wants versus what she "should be doing." I also love that Jenny emphasized the importance of giving herself permission to practice some self-care and enjoy her morning routine before jumping into emails because "work will always be there." For most Lady Bosses, that is a hard thing to do since we are such hard workers and go-getters, but as we know, if we are not taking care of ourselves first, then we are no help to anyone else. Check out all the other great tips and practices Jenny and I discuss in our interview below. (ps. she shares a bomb paleo recipe at the end). 

Jenny_Blake_Headshot_B.jpg

Jenny Blake is an author, career and business strategist and international speaker who helps people organize their brain, move beyond burnout, and build sustainable, dynamic careers they love. Jenny is the author of PIVOT: The Only Move That Matters is Your Next One (Portfolio/Penguin Random House, September 2016), and Life After College (Running Press, 2011), which is based on her blog of the same name. With two years at a technology start-up as the first employee, five years at Google on the Training and Career Development teams, and over five years of running her own business, Jenny combines her love of technology with her superpower of simplifying complexity to help clients through big transitions — often to pivot their career or business.

Today you can find her at JennyBlake.me, where she explores systems at the intersection of mind, body and business. Jenny is based in New York City, where she imagines she’s starring in a movie whenever she walks through its crowded streets. Subscribe to the Pivot Podcast and follow her on Twitter @jenny_blake.

Healing

How are you feeling today?

Personally, I am struck by how hard I am taking the results to this election. My heart aches for our country in anticipation of the future... yet, when I pause to think and just be present in this discomfort and heartache, I realize I don’t actually know what the future holds. I can spend a lot of time getting anxious and worked up about the thought of ObamaCare being revoked or gay marriage rights and abortion laws dismantled, yet when I find my feet and come back to this moment and my breath, I realize I have no clue what will be. All I know and can do is take this moment to feel and acknowledge myself and be the change I want to see. So, I want to invite you to join me as I feel and acknowledge our individual and collective emotions.

Give yourself permission to experience what is true and alive in this moment. Express yourself, instead of numbing the sensations with booze, food, or TV. Take a moment to practice any or all of these self-expression techniques so that you can learn to let your emotions move you forward versus hold you back. Remember, you get to take personal responsibility of how you show up in your community and your world. 

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Journal - Take as much or as little time as you want to sit down and be with your journal. Ask yourself the prompt: “What is alive in me in this moment?” Keep your pen to the page the whole time and let the thoughts and emotions roll through you onto the page.

Dance - Dancing is a great form of physical self-expression. Whether you lock yourself in a room by yourself or join a class, take that space and place to process the energy that is alive and true for you. My current fav song to bust a move to.
 
Connect - Make a conscious choice to reach out to your community and connect. Whether that is a phone call or an in-person meet up, share your feelings and connect with someone who will listen, acknowledge and support you.
 
Meditate - Maybe you are craving more solo time to just be with yourself, to breathe and feel your emotions and notice your thoughts without judgment or external noise. Try setting aside at least 20 minutes to be still. Taking some quiet space for you to hear yourself on a deeper level could be just what the doctor ordered. Meditations to check out. 
 
Nature Walk - Spend an hour in nature and notice the beauty that is still alive in the world. Taking this mindful nature walk creates a place to think and feel as you take each step and breathe in fresh air. Getting outside helps connect us to mother nature and the wisdom and knowledge that lies in the greater world around us.

Let me know what you decide to practice by emailing me or tagging a friend in a social media shoutout. As always, I am here to support you, so feel free to reach out for more connection.

Lots of love & healing energy,
Wade

Healthy for the Holidays Interview with Lady Boss Arielle Haspel

Loved chatting with Arielle Haspel about how she practices staying healthy and centered during the Holidays. Arielle shared so many great nuggets of wisdom about how to say YES to the events you really want to go to, savor your food without overindulging, and host with lots of love & grace.  My Wade a Minute takeaway is how important it is to ground yourself before an event or party and feel good in your body first, before getting distracted by the external stimulus and/or any monkey-mind thoughts. That way, when you show up to the party, you feel good from the inside out and are more likely to make more conscious and intentional choices in tune with the energetic vibration you want to feel. Arielle shares some great, simple ways to do just that. Check out the whole interview and leave your comments below! 

Check out her favorite holiday and seasonal recipes here: http://www.bewellwitharielle.com/blog

Arielle Haspel is a dynamic Healthy Lifestyle, Nutrition and Entertaining Expert and Public Speaker.  

She is the host of healthy cooking shows, “Treat Yourself” on Glamour Magazine and “Clean Eating” onHealthination. She is also a weekly contributor for Glamour Magazine.

Arielle has appeared on national television shows and in national magazines, including The Doctor Oz Show,NBC’s Today in New York, ELLE, Glamour, People, Seventeen, Women’s Health and WellandGood. 

She is the spokesperson for elite brands in the wellness space and speaks regularly at events and for corporate companies.

She is also the creator of Be Well Events, a series of seasonal cooking classes and wellness gatherings for women. Arielle hosts private cooking classes and creates healthy, delicious and easy-to-make recipes for busy, professional women at BeWellwithArielle.com

 

Healthy for the Holidays Interview with Lady Boss Loren Brill

My Wade a Minute takeaway after speaking with Loren Brill was how she practices balance during the holidays. For Loren, balance is about making things delicious, abundant and indulgent--in and out of the kitchen--while not sacrificing a healthier approach. 

Balance is obviously a huge focus of mine. Many of my clients are torn in our "all or nothing" society. Yet there are so many ways to live in the realm of "both/and" where we don't have to restrict or deprive ourselves. Loren's ability to be mindful of her mind and body's energy levels inform her decisions. Do I network again tonight? Make plans or go home and rest up? It's important to remember that we can enjoy the deliciousness of life yet not hold onto the guilt of setting boundaries or making choices. Check out the whole interview below and share your comments!

Want to know where you can find Sweet Loren's closets to you? Check out their store locator: http://sweetlorens.com/store-locator/ {find the best all-natural cookie dough in the refrigerated section} 

Loren Brill is a 31-year old, New York City-based healthy lifestyle advocate. She is the Founder & CEO of Sweet Loren's, a cookie company founded on the promise of delicious taste and only natural ingredients.  In her early twenties, Loren was faced with and overcame cancer, which was ultimately the catalyst for the creation of Sweet Loren’s - with the goal of providing wholesome delicious treats and ingredients you can feel good about eating. Shortly following the start of the company, Loren won The Next BIG Small Brand for Culinary Genius and People's Choice Award, 2011. She was chosen as Marie Claire’s Top Entrepreneur in the Women on Top Awards, 2012. Additionally, Loren has been featured on NBC’s The Today Show, Rachael Ray Magazine, Vanity Fair and appeared in a Microsoft commercial for use of their products in small businesses. This organic, naturally occurring press has accelerated the launch and growth of the brand while proving the concept that the country is ready for more natural, better-for- you products.

Loren is a food blogger for The Huffington Post and a contributor to AOL's Kitchen Daily. She is a graduate of the Annenberg School of Communication at the University of Southern California. Loren is a certified Hatha Yoga instructor and tri-athlete. She completed the Master Class in Cooking at The New School and studied with The Natural Gourmet Institute. Loren is committed to building a brand of better-for- you sweets; supporting female entrepreneurship; and inspiring delicious, healthy, balanced lifestyles.

Healthy for the Holidays Interview with #LadyBoss Krista Petty Raimer

Krista shared so many great tips in our conversation about how we get to practice realistic self-care during the craziness of the holidays. My Wade a Minute takeaway is that we get caught up in the superficial details of how we "should look" or what the table decorations "should be" instead of focusing our energy on how we want to show up. It is all about finding and creating meaningful connection so we don't stuff our faces or numb our emotions. Check out the full interview below and share your comments about what resonates with you!

Coach. Trainer. Evocateur. Possibilitarian.  Krista believes there is an innate wisdom in the body that can open us to greater possibilities of living, loving and learning.  Through her body-centered coaching, she is passionate about championing others to move beyond limitations and live a life they love!  She has devoted her skills and talents to creating experiential learning environments that evoke the depth and greater dimensions of human being.  This is her life's work. What an amazing dance!  Krista Petty Raimer is the CEO and Founder of Boldly Embody Life.  She lives in Seattle, WA and brings her power-house coaching and phenomenal workshops to various cities and countries around the world.  

Discover more about Krista and her offerings: boldlyembodylife.com

Krista's current song: Secret Garden: Sigma

3 Easy Tasks to Help Prep your Space and your Energy Before a Trip

The summer and fall months are for playing, traveling and being outdoors before winter sets in. We are constantly jetting in and out of our home for weddings, vacations, trips with friends or work travel. The packing, re-packing, laundry and the desire to have a stocked fridge haunt the “pre-trip to-do list.” In order to help you make the post-trip transition a lot easier, add these three simple tasks to your pre-trip regime.  When you can transition back from a trip with ease, you reduce the pain of a vacation hangover and can enter into your workweek feeling more grounded and energized.

1.     Clean your sheets before you leave

There is nothing better then coming home from traveling or camping and jumping into your clean, comfortable bed. Make an effort to wash your sheets before you leave so you can transition back into your routine with more ease and comfort. Instead of laundry becoming another “to-do” on your list, multi-task while you pack. If you end up having to stay up a bit longer because you are waiting for the sheets to dry, don’t fret. The wait will be oh so worth it when you return from your trip to a great night’s sleep.

2.     Clear out the fridge

I am a huge fan and believer in knowing what is stocked in your fridge at all times, but especially when you are leaving town for more than two nights. Make sure to clean out your fridge and discard anything that might go rancid while you are gone. There is nothing worse than coming home to a smelly fridge that has no edible food. Also, a pro tip is to make sure there is some food that will stay fresh in the fridge while you are gone so that you can come home and have something to munch on in case of a hanger attack. For instance, unopened turkey meat, canned tuna fish, a box of lettuce will usually last a week, eggs, carrots or even cabbage. You can also freeze most forms of leftovers lingering in your fridge so you don’t have to feel guilty for wasting food. The important thing is to ditch anything questionable so you don’t have a rude odor welcoming you home.

3.     Clear the Clutter

Before leaving for a trip, try to tidy up and remove scraps of paper, mail, notes, books etc that you find laying around on tabletops or shelves. It doesn’t have to be a deep clean, but 10 minutes of organization can go a long way. Removing the clutter will create a more fluid, creative and welcoming vibe when you return home. When your space is clear, all you will need to focus on is unpacking your bag and doing laundry versus thinking: “oh boy, I have to clean all of this up in addition to laundry and feeling unorganized for my work-week ahead.” If you just don’t have the time to actually deal with each item, throw them all into a single box or pile that you can deal with when you get home.

Home should be a place you want to return to. Mindfully planning ahead helps you make yourself a priority so you can breathe easier. Give your space some love and attention before you leave with these simple tips so that you are welcomed back into your home with open arms.