Empowered + Well

Welcome to Episode 2 of Season 2. Today, we share Teri's story. Teri has been involved in the fitness industry for over 25 years taking on multiple roles BUT she wants it known that first and foremost, her favorite role is being a mom to her 3 kids. She has held positions as a group fitness instructor, personal trainer, training manager, and figure competitor. Teri is also a breast cancer survivor...

We are back with Season 2!!! Can you believe we are more than half way through the year?!  Time flies when you're having fun :)  That's why we thought it would be the perfect time to check in with those goals we set back in January and decide if it's time to change our focus or to level up. In this episode we cover: Why it is important to be in inquiry about what you want to achieve The benefits o...

Hopping right into Part 2 of answering your questions... We share: What PRP is and if it's an option for you  What to eat before and after working out If hot yoga is really worth the hype  AND MORE! Mentioned on the pod: Shop the Perimeter https://images.app.goo.gl/kPSuFXsHvRJU1Q1c6   Hot Yoga Benefits https://www.healthline.com/health/hot-yoga-benefits Sweat Study https://pubmed.ncbi.nlm.nih.gov/...

Cannot believe the year is already half way through! We have been taking time during this break to nail down some great guests and topics for Season 2...You don't want to miss it! We didn't want to leave you hanging though...SO...we recorded a mini episode and ANSWER YOUR BURNING QUESTIONS ... We share: Strategies to cut added sugar from your lifestyle once & for all Our favorite snacks for on-the...

Lucky number 13!!! This week we chat with Amy Parkas, a dedicated practitioner of Krav Maga who began her training as an adult. Her story is a powerful testament to the transformative effects of martial arts, not only in terms of physical strength but also mental resilience. Amy has experienced firsthand how Krav Maga can build confidence, enhance self-discipline, and foster a sense of empowerment...

Happy Summer Solstice!  We have the perfect guest for International Yoga Day and are lit up to share her expertise. Crissy Florio is a yoga instructor (see what we did there), wife, mother, sister, and self-described breast cancer thriver. She is the founder of Healing In Harmony where she leads classes, workshops and special events including yoga for cancer recovery and supporting the lymphatic s...

Strength Training is so important, no matter what age you are... In this episode we cover: The why behind adding weights into your routine A few simple tips to get started right away How building muscle can help with menopause, aging and breast cancer risk factors A few resources we mentioned: Don't Ignore The Elephant Podcast with Dr. Liz O'Riordan & Clara Swedlund https://open.spotify.com/episod...

Happy National Yo-Yo Day! Funny how that little toy made us both think of the need for a conversation about the detriemental effects of yo-yo dieting! In this episode we cover: What it is and how to step off the train  Tools for eating at restaurants How to take care of yourself so you can nip it in the bud now! We are just 3 episodes away from the completion of Season 1 Huge thank you for being h...

This week we are discussing a topic that can affect us in multiple ways (unfortunately!)... It's STRESS and we both agree...it stinks! We touch on: The possible physical manifestations The gut microbiome Strategies to kick it to the curb (or maybe just live with it in a more sustainable way) Some resources we mentioned: Regulate & Rewire: An Anxiety & Depression Podcast https://open.spotify.com/sh...

Can you believe Memorial Day weekend starts tomorrow?!?!  It's officially the start of the Summer season and the first thing that comes to mind for us is... DEHYDRATION! (I know, but we ARE nutrition and fitness coaches) Join in as we discuss: Why staying hydrated is so important How much is too much? The benefits of electrolytes Why fluid intake is crucial during cancer treatments & triathlon rac...

This week we talk all things healthy eating without emptying your wallet. We chat about so many incredible tips including... The benefits of whole foods for your budget When to opt for organic and when conventional is okay Farmer's Markets and buying local A few resources to check out The Clean 15 & Dirty Dozen List https://www.ewg.org/foodnews/full-list.php Lauren's Turkey Muffins https://setting...

We are thrilled to welcome Dr. Nadia Santana to the pod and our community. She is a Nurse Practitioner, On Camera Host, Vegan and all around incredible woman. We chat about so may topics including: Nadia's wellness journey and her time in the Peace Corps The importance of healthcare and having a provider you like The difference between Vegan and Plant Based and how to welcome them into your life  ...

This week, we discuss recovery and its role on performance, eating habits, mood, and overall well-being. We discuss sleep nutrition mindfulness routines and theres a few more ideas in there to get you on the way to feeling your best! Book Lauren mentioned: Peak by Marc Bubbs Our goal is to support your health and wellness journey in multiple facets. Join the conversation and let us know what reson...

In case you haven't told yourself yet today - you are beautiful, you are loved, you are safe. Love yourself and be authentically YOU! This week's episode is about body image. We all deal with it, whether you love your body (heck yea!) or struggle with self-love. Our goal is to provide tools to improve the way you speak to yourself, find gratitude in  being uniquely you, and empower you to see your...

This week we are discussing emotional eating.  We dive into how to recognize the patterns and offer tools to help you through it.  Some points we touch on include: Habitual Eating and creating new, more supportive routines. Understanding cravings Practicing Mindfulness Journaling & tracking beyond the traditional food log Focusing on what you can control Book mentioned during the episode: The Powe...

Whether you are looking to achieve a goal, try something new or find a way to level up your belief in yourself mindset can make all the difference! In this episode we dive into the importance of failing forward, building community and letting it be uncomfortable as we take on all of life's challenges. A few things we mentioned on the pod... Thrive Recovery Lounge https://thrivespineandsportsrehab....

We are so excited to welcome you to the first official episode of Empowered Women Wellness Project. This week we want to take some time to introduce ourselves and let you get to know us.  Resources Amanda's Podcast Recommendations: The Breast Cancer Podcast https://open.spotify.com/show/09Sp2oiAsmsSeyeXEKRYIa?si=d6441140ddb2493b The Empowered Practicioner https://open.spotify.com/show/2eNqibvfcnz1...