Brad4d Wellness

Brad4d Wellness Mind-body-spirit wellness without the conspiracy nonsense. We create guided audio meditations, post brief fitness videos, and simplify scientific research.

Find balance each day by cultivating inner strength, physical resilience, and intellectual insight.

02/03/2026

Winter isn’t a mistake. ❄️
It’s a season that asks us to slow down, to rest, to build strength beneath the surface.

Just like nature, our lives move in cycles — times to plant, times to flourish, times to harvest… and times to be still.

If you feel a little stagnant right now, maybe nothing is wrong. Maybe this is your “off-season.” 🌱

The quiet work you do here is what prepares you for your next season of growth.

01/25/2026

You know you do this, too. I actually love cold weather and snow. ⛄️ ❄️

I’ll probably be outside later in my snowshoes.

So this was me in #2016. Loved the beach, handstands, and my Daisy Dukes. Oh how life has been topsy turvy since then, ...
01/17/2026

So this was me in #2016. Loved the beach, handstands, and my Daisy Dukes.

Oh how life has been topsy turvy since then, but I still love the beach, and my Daisy Dukes—even if they don’t fit anymore.

01/17/2026

Feeling disempowered? 🌙 Here’s a preview of my guided meditation for the woman who is tired of shrinking. For the woman who knows there is something older, wilder, truer within her.

This imaginal journey is best experienced lying down, allowing the body to soften and the soul to speak.
You’ll be guided into a moonlit desert where surrender becomes the doorway… and the wolf woman emerges to gather the lost parts of you and return you to yourself.

This is not about becoming someone new.
It’s about remembering who you’ve always been.

The inspiration behind this meditation comes from one of my former students who has really let her creative spirit shine once she let go of everyone else’s expectations of her. I ❤️ you dearly,

✨ The full-length meditation is now available on Insight Timer and YouTube. Link in bio.

01/13/2026

Wrists bothering you in vinyasa, plank, chaturanga, or downward dog?

Try these quick wrist mobility and forearm activation drills before class to help reduce strain and build resilience.

Try these simple drills before class:
🖐️ Side-to-side wrist loading
💪 Forearm activation
🔁 Wrist push-ups (harder than they look!)
👏 Hand activation to wake everything up

Strong, active hands = less dumping into the wrists in plank, chaturanga, and down dog.

A few minutes of prep can make a huge difference.

01/06/2026

Staff Pose (Dandasana) looks simple — but it’s sneaky-strong. 💪✨

When you press down through the hands (without lifting the hips), you build shoulder stability, forearm/wrist strength, and wake up the core. From here, you can progress to knee lifts, L-sits, and even arm balances.

Sit tall, chest lifted, shoulders “in the sockets,” and move slow and controlled. Your body will know you’re working. 😉

🎥 Try it, save it, and let me know how it feels!

01/01/2026

Feeling tight, compressed, or carrying a little holiday residue in your body?

This gentle seated twist flow helps you wring out the old, create space in the spine, and breathe a little deeper — perfect for mornings or whenever your chest and shoulders feel heavy.

You can do this seated cross-legged, on a block, kneeling, or even in a chair. Go slow. Breathe. Let the body open instead of forcing the twist.

Here’s to clearing out what we don’t need — and making room for what’s coming next. ✨

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Selbyville, DE
19947

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