Wade A Minute

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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

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.

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

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Take Hold of Your Identity

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Take Hold of Your Identity

About a month or two ago, I declared it was time to re-harness my New Yorkerness . After celebrating my three-year anniversary in Seattle, I am sad to say, but I have gone a little soft.  This last year and a half, I noticed that I am less direct, more indecisive, less confidant, more schlumpy, which means, in essence, that I have lost some of my figurative NYC balls! 

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Semi Annual Check In

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Semi Annual Check In

We are officially halfway through the year people. Holy shit, time has flown on by. Do you feel that way too? I mean I can’t believe it is July already!

Taking a pause to look back at the New Year, do you remember what empowering word/phrase you chose for 2016? If not, I encourage you to look back at your journal and re-familiarize yourself.  Or if you didn’t create one, make one now! Read this blog post to learn how. 

Nature Can Teach us a Lot, If We Listen.

“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.” – Henry Miller

“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.” – Henry Miller

Gardening last weekend, I was reminded of the lessons of life. As we pulled dead brush from the ground, trimmed back over-growth, yanked weeds and pruned, the circle of life was right in front of me.

I never thought I would like gardening. Being a true Manhattanite (born and raised) with horrible allergies and a healthy dislike for bugs and snakes, I felt that gardening and I were on opposite sides of the spectrum. However, after moving into our house last July, I realize our garden and plants need us to survive. I wasn’t really prepared to be a ‘mother’ to a large garden: plum trees, fig trees, a pear tree and an apple tree, but sometimes life gives you opportunities to grow and try new things if you are open to the experience. I got into the flow of gardening back in the fall. It felt good to be outside, giving our home some loving, getting my hands dirty and feeling connected to Mother Nature and spending quality time with my partner.

It took some practice for me to bring my mindful and meditative outlook into the garden, but when I did, I felt a deeper sense of awareness and it made gardening feel like an experiment and less of a chore. The beautiful and subtle reminder of how delicate life is was right between my fingers. We pulled out dead plants that didn’t survive the winter months while at the same time witnessing new buds blossoming. Their neon fresh green leaves stretched out in search of more energy and light. It was a beautiful reminder that life blossoms, grows, evolves and dies every day. As this plant’s ‘mother,’ I worried about it. I thought: “It is February! It’s not spring yet, how can it be growing already?” I didn’t want it to die if it didn’t receive enough sunshine or if it hit freezing temps at night.

Playing in the garden made me think about humans and how we are coming out of our winter slumber in the final, dog days of winter. We are about to blossom with the spring’s energy of re-birth. Just like these buds need the right temperature, enough sunshine, nutrients and a symbiotic relationship with their fellow plants, we as humans need the same thing.  The winter months are naturally a time to slow down, restore, be home and cook soup or heavier dishes to keep us warm. In order to transition into spring, we get to embrace the fresh energy with intention. Unlike plants, humans have the cognitive and physical capacity to make our own choices, be aware and pro-actively take care of ourselves.

So as you start to bud, I want to welcome you to think about ways you can support your bud to blossom. Think about your environment? What in your home, car, or workspace needs to change so there is more fresh energy to grow? What nutrients were you not getting in the winter months that your body is now craving? What friends, family, co-workers will support your symbiotic relationship so you can continue to grow together?

Personally, I spent the last few weeks cleaning and organizing my environment and body. I wouldn’t say spring-cleaning quite yet, but more of a deep clean and set of re-balancing. We hired someone to deep clean our house, which was the best decision I have ever made. She helped make our house feel fresh, revitalized and shiny, cleaning spaces I had never even thought of! I cleaned out the clutter in my closet—the excess weight that fogs my vision when I search for something to wear. I reset the balance in my body by. making medical appointments and cutting out caffeine and sugar for a few weeks. I want my bud to feel full of pure energy and light so it can continue to grow and blossom as the weather gets warmer and the days get longer.

 

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A Spiritual Pause

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As I mentioned in last month’s Wade a Minute, my intention this year is to “spread my wings and fly.” I jumped full throttle into my intention by literally flying across the world in various directions. I spent the first two weeks traveling around Israel—visiting Jerusalem, Tsfat, Golan Heights, Masada, and the Dead Sea. I am finishing my month of traveling by jumping continents to visit my favorite city: Buenos Aires. Even though I literally flew to these places, I am also flying because I am practicing tapping into my higher and deeper being: my spirituality.

Traveling to Israel was an opportunity to connect to my religion and my culture. Even though I do not consider myself to be a religious person, I am spiritual. The cool thing about spirituality, in my mind, is you get to create your own definition. For me, spirituality is about connecting to a higher being in myself, in others, in food, movement and in nature.  It’s feeling a higher vibration and deeper understanding of whatever I am experiencing, as both a part of me and greater than me. Immersed in Israeli culture, I reconnected to the importance of rituals, the sanctuary of the home and my deep values of family, friends, community and, of course, food.

Traveling to Argentina is like traveling home. There is no place in the world (that I have visited yet) that makes my heart smile so wide. The culture, the people, the creativity, the love, the passion, the nature, the food is all so amazing. Being here ignites a deeper sense of peace, curiosity and energy within myself. As I write this, I realize there isn’t one word to describe the sensation. Have you ever traveled to a place that opens it’s arms, hugged you so tight and made you feel like you were home? Being in Buenos Aires tickles my sweet spot… literally and figuratively. Even though I can’t speak Castellano perfectly, I feel connected to the onda (energy) here.  I am able to listen more deeply and soak in the vibrations that surround me.

Reflecting on my travels, I recognize that both Israeli culture and Argentine culture share what I consider to be a spiritual practice by creating a pause in their week to slow down, take time to enjoy life, their family, their friends and, of course, food. For Israeli’s most observe Shabbat (whither religious or not) and take Saturday to be their time to play outside, spend time away from electronics and connect to loved ones. For Argentines, they have many moments of pause during their day and week. For instance some Argentines might pause for a communal mate session while at the office, merindar with a friend after work (snack time) or enjoy Sunday with their family. For me, these moments of pause are opportunities to tap into my spirituality. To breathe deeper, fuller and open to the moment that arises. Instead of constantly running errands, rushing to meetings, glued to technology or stuck inside, the moments of pause offers a space to reflect, connect and direct my energy and the choices I want to make. Pausing gives me energy to reboot, feel more alive and live in accordance to my values and how I want to show up in the greater world around me.

So this month, I want to offer you the chance to pause, slow down and connect to what spirituality means to you. How do you want to define it? How do you want to practice it? Take the next 20 minutes or so and journal out your thoughts. Explore what comes alive and true for you. There is no wrong, only right. Let go of the thoughts “I am not being productive if I sit here and journal.”  Resist the urge to get distracted by your phone and just take a big juicy breath in… soak in the moment… exhale it out and then tap into what’s true for you. Incorporate the knowledge and awareness you gained into your life by taking action. Carve out space in your weekly or daily calendar to tap into your higher being.

For me, I am taking my lessons and experience of pause and integrating them into my American lifestyle—continuing my morning meditation practice, lighting candles on Friday to slow down from the week and welcome in the weekend, and organizing weekly time to connect to loved ones over a delicious meal. 

If you are curious to explore how to create more mindful pauses in your day to connect and practice self-care in it’s various forms, email me to schedule a complimentary session. I would love to help support you live your healthiest and happiest self.

If you are in the Seattle metro area, check out Centered in the City for our upcoming weekly meditation sits and other events to help you mindfully connect. For all others, feel free to reach out: Wade@WadeBrill.com

 

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How to deal with FOMO

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Fear Of Missing Out can hit you hard at anytime thanks to the world of social media.  Our urban networks keep us closely connected, constantly engaged and informed no matter the distance. There are many benefits of social media such as finding lost friends, sharing words of wisdom and staying updated on the latest news. However, social media can also cause a tremendous amount of anxiety that cannot only affect how you interact with the inter-webs, but it can also affect your sense of self. Not anymore. Learn how to turn FOMO (Fear Of Missing Out) into MOFO (Mindful Of Future Opportunities)

How many times a day do you find yourself scrolling through Instagram or Facebook to discover what your friends and family are up to? What do you notice about your reaction when you see all of your best friends together while you aren’t there? What jokes are you missing? What invite did you not receive? What traveling experience are you jealous of? FOMO can hit hard and that sense of being left out can cause a degree of anxiety, sadness and frustration. It is completely natural. However, the effects of FOMO can become so powerful that it can leave you feeling lost with a weaker sense of self. Your mind might flow to thoughts of “should I move back” or “should I have gone out”—all questions that judge your previous decisions. What would it feel like to experience social media without letting your emotions get the best of you?

Heck, I know I am guilty of falling into these emotional dips that affect my confidence. The sting of inadequacy lingers and leaves me feeling deflated and lonely. When looking back, I feel silly that I let a picture cause such a strong emotional reaction. That’s why I practice some techniques of how to turn FOMO into MOFO.

Top 3 ways to turn FOMO into MOFO:

1. Connect with yourself before you connect to the cyber world

Make meditating, journaling or pausing to contemplate part of your daily routine. Discover how creating a mindful moment in your day allows you to tap inwards so you can be fully be aware and present. Start the day off by strengthening your own foundation and core before you enter the day to interact with others.

2. Smile

Smile while you scroll through social media. Notice how smiling more creates natural endorphins that help shift you into a good mood and fills your social media moment with joy instead of envy. Don’t zombie out while you read your newsfeed but smile and feel grateful for yourself and the life you have created in this present moment.

3. Silence the noise

Ever notice how your mind starts to wander and create stories the moment you see a photo? This is called your ‘Monkey Mind’. Heighten your awareness and try to catch your mind before it spirals into an exaggerated and false story. Acknowledge you do not know all of the facts, and let your mind be at ease because it is not worth getting yourself upset.

Turn FOMO into a thing of the past by practicing MOFO. Connect to your unique set of values, goals and authentic life by focus your energy and time on what matters most to you.

Want more support? Set up a Discovery Session and explore how you can create a stronger sense of self.

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Self-Care in September

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Wade a Minute

Welcome to Self-Care September.

This month, I want to welcome you to think about how you are taking care of yourself and prioritizing your own needs.  How exciting!!! (and I am sure pretty scary for some). This month is all about scheduling in YOU time before the list of to-dos fall into place.

Let’s back it up and discuss self-care for a moment. What is it? How do you define it? When I talk about self-care, it’s not about the best face lotions to use to prevent wrinkles or the most amazing detox plan to help you lose 10 lbs. I define self-care as learning how to take care of yourself from the inside out. When you pay attention to what you feed yourself, how you treat yourself, the thoughts you create, the way you move your body and the energy you surround yourself with, you are taking care of yourself as a holistic being. Life gets busy--stress, family, work and societal pressures can take over and throw us off our self-care plan. We sometimes lose the ability to feel grounded in our own skin. Not this month!!!

As September begins, take a mindful moment to explore how you can make yourself a priority in your schedule. It’s not about being selfish, so drop that monkey-mind misconception. Self-care is about giving yourself some TLC and space to breathe in the midst of a busy day—balancing the busy fire energy with some cooling and soothing self-love.

In the midst of coaching clients, teaching pilates classes and running workshops, I consciously create space in my day to make sure I am taking care of myself. I know that if my battery is running on low, then I cannot serve and support others to the best of my ability. For me, it's three simple things: I consciously make space to move my body, have some quiet reflection time and express my creativity in the kitchen. Most days I can’t fit in all three for as long as I want to, but I know that if I don’t take care of myself as a 3-dimensional human, then I feel unbalanced and out of whack.

This month, make a list of your self-care staples. Some ideas could be: eat a healthy breakfast while sitting down, meditate for 5 minutes when I wake up, practice my empowering mantra, buy myself fresh flowers or dance naked when I wake up to get my energy going. Your self-care list can be anything that consciously makes you feel good and supports you taking care of and loving yourself. When you feel healthy, strong, loved and grounded in your own skin, you are then able to give love back to the world.

Pick one item off of your list to practice each day this month. Take a picture or tweet at me so I can help hold you accountable. Tweetable:____________  #selfcaredontcare @WadeBrill

Instagramable: ___________#selfcaredontcare @OneWade

Facebookable: ____________ #selfcaredontcare @Wade Bril Life Coaching If you need more help brainstorming your self-care staples, emailme to set up a free, introductory "Self-Care in September" session. Gracefully enter into the season versus falling into Fall.