What does it truly mean to strive for more — and how do you get there?

In this episode of the Teaching Journeys Podcast, host Dave Roberts sits down with Jan Raeder, the Self-Care Sensei — a wellbeing educator, keynote speaker, and author with over 30 years of experience in traditional Okinawan and Japanese karate.

Jan breaks down her evidence-based MORE Framework (Meaning, Optimism, Relationships, Engagement) from her book Strive for More: What Wellbeing Really Means and How You Can Achieve It, and shares how the principles of martial arts — self-discipline, resilience, and perseverance — apply directly to personal Growth and conscious wellbeing.

In this episode, you’ll learn:

• The key difference between wellness and wellbeing (and why it matters)
• How to use the MORE Framework to build a life of Clarity, confidence, and purpose
• Why self-awareness alone isn’t enough — and what to do with it
• How positive psychology and the science of optimism can rewire your mindset
• The role of gratitude, resilience, and meaning in overcoming life’s biggest crossroads
• Lessons from 10,000+ sparring rounds and decades of martial arts teaching

Whether you’re navigating a career transition, Health challenge, or simply want to live with more intention, this conversation is packed with actionable insights rooted in behavioral science and lived Wisdom.

Jan’s Bio and Contact Information

Jan Raeder is a recognized Wellbeing Educator, keynote speaker, and author dedicated to helping people lead lives of clarity, confidence, and conscious well-being. Drawing on more than 30 years of experience in traditional Okinawan and Japanese karate, behavior change science, and positive psychology, Jan blends evidence-based insights with lived wisdom to support meaningful, sustainable growth.

As the author of Strive for M.O.R.E.: What Wellbeing Really Means & How You Can Achieve It, Jan breaks down her M.O.R.E.™ framework (Meaning, Optimism, Relationships, Engagement) and offers evidence-based, actionable tools. She delivers dynamic keynotes and workshops that help individuals and organizations make the mindset shifts that lead to lasting change.

Having fought in over 10,000 sparring rounds, Jan deeply understands how practice, self-discipline, honor, and perseverance shape growth. That experience has also taught her a vital life lesson: the moment you start taking things personally, you lose your center—on the mat and in life.

A National AAU Karate gold medalist and former senior instructor and business manager at US Budokai Karate of Albany, Jan also earned both her bachelor’s and master’s degrees in just four years. Through her work as the SelfCare Sensei, she empowers others to strive for M.O.R.E.—and to live with purpose, energy, and heart.

Jan’s Book: Strive for M.O.R.E.: What Wellbeing Really Means and How You Can Achieve It

🌐 Website: selfcaresensei.com

📱 Instagram: @selfcaresenseijraeder

👥 Facebook: Self Care Sensei | Jan Raeder Well-Being Educator

💼 LinkedIn: Jan Raeder

To connect with Dave: davidrobertsmsw.com

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Dave Roberts LMSW, Author, Podcaster

David J. Roberts, LMSW, became a parent who experienced the death of a child, when his daughter Jeannine died of cancer on 3/1/03 at the age of 18. He is a retired addiction professional and an adjunct professor in the psychology child life department at Utica University in Utica, New York. Dave also teaches psychology classes at Pratt MWP School of Art and Design. He is the host of The Teaching Journeys Podcast, which can be found on Apple, Spotify and other podcast platforms.

Dave has presented workshops at national conferences of The Compassionate Friends as well as for the Bereaved Parents of the USA. He was also a keynote speaker at the 2011 and 2015 national gatherings of the Bereaved Parents of the USA. Dave also co-presented a workshop titled “Helping Faculty After Traumatic Loss” for the Parkland, Florida community in May of 2018, in the aftermath of the mass shootings at Stoneman Douglas High School.

Roberts has been a past HuffPost contributor and has contributed articles to Medium, Open to Hope Foundation, Mindfulness and Grief, Thrive Global, and the Recovering the Self Journal. He has also appeared on numerous podcasts, as well as Open to Hope Television. In 2021,he co-authored and published a book with Reverend Patty Furino titled, When The Psychology Professor Met The Minister.