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PODCAST

The Empowered Wellness Project

Amanda & Lauren

Hi friends! Lauren & Amanda here. We are so excited to share our podcast, Empowered Wellness Project! The platform will serve as a space for us to join forces and cover all things wellness for women. Together we bring you over 20 years of experience in the health & fitness space and we can"t wait to share it all - with great guests along the way! Our goal is to empower you to find your strength so you can be truly unstoppable.

health & fitness nutrition

All Episodes

49:09

Throwing Punches with Amy Parkas

The Empowered Wellness Project ·

2024/06/27

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, particularly for women embarking on new ventures later in life. We touch on so many topics including:

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56:38

Connecting with Crissy Florio

The Empowered Wellness Project ·

2024/06/20

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 system. We only skim the surface with this episode as we cover: Yoga and the BODY-mind connection

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42:19

Grab your kettlebells...We are talking Strength...

The Empowered Wellness Project ·

2024/06/13

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/episode/5AtZqnKCINKzdVEVwAEFMN?si=972ec11580e54b88 So Now I've got Breast Cancer Podcast with Dr. Liz

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41:12

It's National Yo-Yo Day - Let's Talk Yo-Yo Dieting!

The Empowered Wellness Project ·

2024/06/06

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 here and listening and joining us for the ride. But don't be sad...we promise to offer 2 mini-epsiodes

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46:31

Stress STINKS!!!

The Empowered Wellness Project ·

2024/05/30

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/show/75CmgtARvnuSoJjAjVCeqD?si=55fc285c3b514816 You Are The Placebo - Dr. Joe Dispenza

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42:50

The Power of Hydration

The Empowered Wellness Project ·

2024/05/23

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 races Strategies for increasing your intake Here are some resources we mentioned during the episode LMNT

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43:39

Eating Healthy on a Budget

The Empowered Wellness Project ·

2024/05/16

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://settingthepacenj.com/easy-turkey-muffin-recipe/ Lauren's Protein Balls

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44:57

Chatting with Dr. Nadia Santana

The Empowered Wellness Project ·

2024/05/09

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 Some great resources she mentioned during the episode Netflix Forks Over Knives Game Changers What

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37:32

Why all this talk about recovery?!

The Empowered Wellness Project ·

2024/05/02

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 resonates with you! If there’s a topic you’d like us to cover please reach out! Want to connect, work with

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30:21

Body Image

The Empowered Wellness Project ·

2024/04/25

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 own worth and beauty 🩷 Books we discussed Limitless - Jim Kwik

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30:31

Emotional Eating

The Empowered Wellness Project ·

2024/04/18

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 Power of Habit: Why We Do What We Do in Life & Business by Charles Duhigg

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35:47

The Importance of Mindset

The Empowered Wellness Project ·

2024/04/13

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.com Bold Media Films Movie Reviews https://www.youtube.com/@boldmediafilms The Secret

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51:20

Get to Know Lauren & Amanda

The Empowered Wellness Project ·

2024/04/04

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/2eNqibvfcnz1S7fZbHe5O0?si=83d3029843f64cd6 Work Less Earn More

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