Upgrade and Elevate
21 episodes - English - Latest episode: almost 2 years ago - ★★★★★ - 1 ratingAs two former coworkers-turned friends, Nadja and Ashley talk through their twists and turns in life that led them to where they are today. Join Nadja and Ashley as they talk about navigating career, travel, cooking, lifestyle, and much more.
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Episodes
Catching Up with Friends
June 20, 2022 19:29 - 36 minutes - 25.2 MBIn this week's episode, Ashley and Nadja invite you into their girl's chat as they catch up on their personal lives. Join in as they dive into their career change, relationships and family.
U & E One Year Anniversary: Loss, Therapy and Healing
June 06, 2022 04:00 - 55 minutes - 38.1 MBIn this episode, Nadja and Ashley celebrate Upgrade and Elevate's one-year anniversary! They look back on their favorite moments since the podcast started. They also discuss their recent hiatus and Nadja opens up about how she dealt with the recent loss of her father. She discusses her path to healing in this riveting and vulnerable discussion.
Mindfulness, Meditation, and Reiki
February 28, 2022 05:00 - 48 minutes - 33.2 MBIn this week's episode, Ashley and Nadja sit down with Ashley's good friend Kizzy to define mindfulness and discuss mindfulness practices such as meditation and reiki. Kizzy shares how her background in researching and practicing mindfulness has impacted her life and her parenting styles as a mom to a toddler. She also shares how she developed a passion for reiki and how she connects with her clients as a reiki practitioner as well as her future goals as a therapist. In this riveting convers...
Loving Love: Valentine's Day Celebrations and Date Ideas
February 13, 2022 05:00 - 33 minutes - 23.2 MBHappy Valentine's Day U&E fam! In this week's episode, Ashley and Nadja celebrate Valentine's Day with advice on celebrating love whether you're in a couple or single. They also discuss their views on Valentine's Day and how that impacts how they celebrate it today.
Friends and Boundaries: Nonexistent or Difficult Balance?
January 31, 2022 05:00 - 39 minutes - 27.4 MBIn this week's episode, Ashley and Nadja discuss navigating boundaries with friends. Nadja dives into steps she took to have a difficult conversation with friends over a boundary. Ashley reflects on how previous friendships impacted how she responds to her friends' actions. Are boundaries too difficult to talk about between friends? Listen in!
New Year, New Goals
January 17, 2022 05:00 - 35 minutes - 24.5 MBHappy New Year U&E fam! In this week's episode, Ashley and Nadja catch up on their holiday experiences, reflect on their highs and lows of 2021 and how that impacted their goals for 2022. They also sharer their thoughts on the recent covid spike and how it impacts them moving forward.
New Year, New Goals
January 17, 2022 05:00 - 35 minutes - 24.5 MBHappy New Year U&E fam! In this week's episode, Ashley and Nadja catch up on their holiday experiences, reflect on their highs and lows of 2021 and how that impacted their goals for 2022. They also sharer their thoughts on the recent covid spike and how it impacts them moving forward.
Strategies to Navigate Holiday Dinner Conversations
December 20, 2021 05:00 - 42 minutes - 29.2 MBHappy holidays Upgrade and Elevate family! In this week's episode, Nadja and Ashley discuss the stress of dinner conversations especially around the holiday season. They are joined by special guest and mental health professional, Jane. Listen in as they discuss helpful strategies on navigating uncomfortable conversations during the holidays.
Holiday Traditions: A Year of New and Some Old
December 06, 2021 05:00 - 40 minutes - 28.2 MBIn this week's episode, Ashley and Nadja discuss the important lessons they learned over Thanksgiving and how they plan to apply it to future holidays. They also take a deep dive into making holidays feel more personal to you while keeping some family traditions. Nadja discusses how she made the holiday special for herself as well as her dad while being in another state.
Living With Your Partner and Maintaining a Healthy Relationship
November 22, 2021 05:00 - 38 minutes - 26.5 MBIn this week's episode, Ashley and Nadja discuss the risk and rewards of living with your partner. Ashley dives into her recent experiences with moving in with her fiancé and reflects on previous conversations with her partner that helped made their move in process successful. They also discuss steps to maintaining a healthy relationship after initially moving in together.
Building Confidence
October 20, 2021 05:00 - 33 minutes - 23.3 MBIn this episode, Ashley and Nadja discuss ways to build confidence or at least "faking it until you make it". They dive into situations that make them least confident and why. Join in on this riveting discussion as they discuss another key to elevating ourselves.
Vulnerability and Bringing Your Guard Down
October 06, 2021 05:00 - 34 minutes - 23.7 MBIn this episode, Ashley and Nadja discuss the key to vulnerability and letting your guard down. They lay out the best strategies that work for them and emphasis that it's not an easy task to open yourself up to another person. They also address barriers to their lack of vulnerability in previous relationships.
Tired of Covid? So Are We
September 22, 2021 04:00 - 36 minutes - 25 MBIn this week's episode, Ashley and Nadja take time to have a girlfriend's chat to discuss overstimulation as a result of trying to adjust to in-person life and how tired they are of covid! Listen in as they discuss the life accommodations they had to make due to covid lately.
Betting on Yourself: Embracing Challenge or Staying Comfortable
September 08, 2021 22:00 - 1 hour - 42.2 MBWe're back!!! After a month-long unexpected hiatus, Nadja and Ashley are back and ready to discuss their hiatus, significant career changes and what makes them stay in their positions. Ashley also discusses how the book "Bamboozled by Jesus" inspired her. Nadja dives deep into her premonitions of transitional periods and the signs to look out for.
Motherhood, Wifehood, and Career: Finding Yourself
July 28, 2021 21:00 - 55 minutes - 38.3 MBIn this honest, raw and emotional episode, Ashley and Nadja discuss balancing parenting, marriage and career with their good friend Yolaine. Yolaine opens up about her journey to finding herself while spending time with her kids and the lessons learned along the way. Yolaine also discusses how she maintains her healthy mindset and her plans to support her kids as they continue to grow. Join Ashley, Nadja and Yolaine as they tackle taboo topics in order to grow from these conversations and br...
Values, Identity, and Respect: Relationship Building with Differences
July 14, 2021 21:14 - 43 minutes - 30.2 MBIn this episode of Upgrade and Elevate, Nadja and Ashley bring their first guests, Brandon and Melissa, into a discussion on differences in core values. In this thoughtful discussion, Brandon and Melissa bring important insight into the strategies they use to understand, engage, and build relationships with people. They also dive into how their communities growing up helped shaped how they engage in these types of conversations and relationship building.
How to Manage and Tackle Stress
June 30, 2021 17:37 - 49 minutes - 34.1 MBIn this week's episode, Ashley and Nadja discuss their most stressful moments and how they overcame them. Nadja shares her experiences with anxiety and how she tackles stress at work. Ashley mentions how her passions turn into additional stressors when she is trying to navigate grad school deadlines. Listen in for good healthy tips on stress management!
How to Manage and Tackle Stress
June 30, 2021 17:37 - 49 minutes - 34.1 MBIn this week's episode, Ashley and Nadja discuss their most stressful moments and how they overcame them. Nadja shares her experiences with anxiety and how she tackles stress at work. Ashley mentions how her passions turn into additional stressors when she is trying to navigate grad school deadlines. Listen in for good healthy tips on stress management!
Elevated Travel: Tips and Tricks of Travel
June 16, 2021 19:43 - 44 minutes - 30.7 MBIn this week's episode, Ashley discusses lessons learned from her recent trip to Cancun and Nadja gives advice on traveling alone as well as with friends. Listen as they look back at their past travel experiences to identify how they learned to elevate and grow in this area.
The Glows and Grows of Online Dating
June 02, 2021 23:12 - 44 minutes - 30.3 MBThis week on 'Upgrade & Elevate', cohosts Ashley and Nadja discuss the glows and grows of online dating. Listen up to learn about creating a 'rotation' while navigating online dating as we navigate dating during a pandemic!
Navigating Workplace Friendships and Drama
May 19, 2021 02:00 - 49 minutes - 34.1 MBIn this podcast premier episode of "Upgrade and Elevate" Nadja and Ashley discuss who they are, how they met and the friendship they formed at work. Nadja and Ashley tackle questions everyone wants to know as they navigate workplace drama and much more!