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Episodes

Jan. 26, 2023

Solo Episode: Mindfully Nourish From the Heart

This week, inside the Centered in the City membership, we are explorig how we can nourish ourselves by paying attention to what the heart wants. For me, this is one of the most powerful aspects of practicing mindful eating. Learning to nourish my...

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Jan. 19, 2023

Solo Episode: Mindfully Managing our Self-Talk

Today's episode is a special request from a Centered in the City member. We all have self-talk. Sometimes it is really loud and bossy. Sometimes it is gentle and kind. Sometimes it is judgmental. Learning to navigate our self-talk is an essential...

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Jan. 12, 2023

Solo Episode: Navigating the Winter Blues

Navigating the winter blues is no joke. Today on the podcast, I share a bunch of my favorite cozy winter practices to help me feel me best. These practices range from how we think about our biochemistry to nourishment to movement and beyond. Take a...

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Jan. 5, 2023

Solo Episode: Mindfully Taking Charge of the New Year

There is a balance we try to strike at the beginning of the New Year. Part of us wants to step on the gas pedal and zoom into "get sh*t done mode." While another part of us wants to stay right where we are because change or growth can be...

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Dec. 29, 2022

Solo Episode: 3 End of the Year Rituals

I practice these 3 rituals as a way to have closure on one year and make space for the new year. Reflection is the key ingredient that gives me insight so that I can integrate my learnings and continue to grow. What are your favorite rituals to...

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Dec. 22, 2022

Episode 132: Grounding Grief with Mandy Jankus

On today's episode, Mandy Jankus and I explore the mighty topic of grief. We know that this is such a present topic as we experience the holidays. We are both motherless daughters navigating the never ending  journey of grief. Mandy gives us...

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Dec. 15, 2022

Episode 131: Balancing our Well-being with Supplements

I used to not believe in or like supplements. However, that has changed in the last few years. Recently, I started to explore how my body needs more support on a cellular level. Today, I got to talk to my friend and Co-founder/ Co-CEO of , Ryan...

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Dec. 8, 2022

Solo Episode: My Mindful Movement Journey

In today's solo episode, I share my journey around mindful movement. I discuss the spark that got me off of the couch and into the gym when I was a teenager. I also discuss my motivation for staying consistent as an adult while dropping exercise...

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Dec. 1, 2022

Solo Episode: 6 Types of Perfectionism and How to Be With Them

This episode was requested by listeners so I am excited to bring you more content on the topic of Perfectionism. I welcome you to grab your journal or take this episode on a walk with you. May this recording offer a mirror into your human experience...

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Nov. 24, 2022

Gratitude Meditation

May this 15 minute guided meditation practice foster an attitude of gratitude as you celebrate Thanksgiving with your community.    Gift yourself and your loved ones Centered in the City this holiday.

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Nov. 17, 2022

Episode 127: Slow Down to Savor with Alexa Silvaggio

In today's podcast episode, Alexa shares her powerful story about how she recovered from anorexia by building a more embodied and connected relationship with herself. We discuss how addictive being "busy" is and how it can be comfortable because of...

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Nov. 10, 2022

Episode 126: Living in our Bodies with Krista Petty

On today's podcast, I get to talk to one of my closest mentors and personal coaches, Krista Petty. Krista shares how we can live more fully in our bodies by paying attention to sensations. We discuss how culturally conditioned we are to live in our...

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Nov. 3, 2022

Episode 125: Leadership is about Building Relationships with Jeremy Hunter

Today on the podcast, I get to talk to Jeremy Hunter about what it means to be a mindful leader during our modern times. Jeremy highlights how difficult it is for leaders to manage others without learning how to first manage themselves. This is an...

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Oct. 27, 2022

Episode 124: Making Mental Health A Priority

Today I get to talk to one of my long-term besties, Afiya Bediako about her journey of prioritzing her mental health and well-being. In this episode we talk about how to navigate what is an "emergency" at work versus what other people label an...

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Oct. 20, 2022

Episode 123: Sacred Self-Care Principles with Debrena Jackson Gandy

In this podcast episode, Debrena Jackson Gandy, talks to us about the importance of sacred self-care. Debrena shares that we must do the deeper inner work of exploring who we are, challenging belief systems and healing wounds to experience lasting...

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Sept. 15, 2022

Episode 122: Being a Transformational Leader with Tony Schwartz

In today's podcast, Tony Schwartz shares with us how to be a transformational leader. Tony shares that in order to have big impact in this world, we need to fully accept all aspects of ourselves — "you see more, feel more and be more." This approach...

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Sept. 8, 2022

Episode 121: Mindful Parenting with Jackie Stewart

On today's podcast, I talk to Jackie Stewart, a meditation teacher on how she practices mindful parenting. Jackie authentically shares how her practice helps her notice when emotions arrise and also when expectations show up in the mind. Jackie...

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Sept. 1, 2022

Episode 120: The Buddhist Enneagram with Susan Piver

In this podcast episode I get to talk to Susan Piver, an internationally-acclaimed meditation teacher and award-winning author on her new book, “The Buddhist Enneagram: Nine Paths to Warriorship.” Susan discusses the Enneagram in more detail. We...

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Aug. 25, 2022

Solo Episode: 6 Mindfulness Lessons I Learned while Doing a House Project

In this solo episode, I highlight 6 lessons I learned while constrcuting an outdoor kitchen with my husband this last week. These lessons are applicable to every day life and how we approach our projects, partnerships, manage our mindsets and moods....

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Aug. 18, 2022

Episode 118: Follow Your Pleasure to Connect to Your Authentic Voice with Dr. Portia Jackson Preston

In this podcast coversation, Dr. Portia Jackson Preston and I discuss how we, as humans, are naturally born to love and learning to love ourselves is an essential practice to our well-being journey. Portia highlights how exploring what brings us each...

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Aug. 11, 2022

Episode 117: Paying Attention to Pace Part 2

In today's podcast episode, Kathy Oneto and I discuss how we use and think about pace when it comes to  goal setting, balancing ambitions within our romantic partnerships and much more! Take a listen and join the conversation with us on Instagram...

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Aug. 4, 2022

Episode 116: Paying Attention to Pace Part 1

During this two-part series, Kathy Oneto, from Sustainable Ambition, and I explore the power and practice of paying attention to pace. The intention of this episode is to spark more curiosity and exploration around the theme of pace and how it shows...

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July 28, 2022

Solo Episode: What's the difference between Rituals, Routines and Habits

In this solo episode, we will explore the practical and energetic difference between rituals, routines and habits. I share my passion and intention for supporting people building rituals and the science behind why rituals support our mental health ()....

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July 21, 2022

Episode 114: Heart in the Workplace with Claude Silver

In today's episode, I talk to Claude Silver, Chief Heart Officer of VaynerMedia about how to create a compassionate and connected company culture. Claude shares various programming that has worked to keep the global media company connected as well as...

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