City Girl Empower Hour

Episode Summary: This week on The City Girl Empower Hour, we're joined by the extraordinary Rhonda Foxx—strategist, political powerhouse, and founder of PERSIST., a movement redefining what it means to lead as a woman in today's world.

Rhonda takes us behind the scenes of her work with the Biden/Harris campaign, where she mobilized over 500,000 women, hosted a record-breaking event with half a million viewers, and raised $1.8 million. We also explore her time in Congress and the corporate world, where she shaped public policy and founded initiatives that continue to drive equity and inclusion nationwide.

We talk about:

• Building the largest women's coalition in campaign history

• How PERSIST. is creating a political home for women ready to lead

• Her journey from Chief of Staff to Congressional candidate

• The hard conversations around careers vs. children

• Why women's networks are the ultimate power source

✨ Whether you're a changemaker, community builder, or just a woman who's done waiting—this episode will light a fire in you.

Subscribe & listen on Apple Podcasts, Spotify, or your favorite platform.

Guest Info: 🔗 LinkedIn – Rhonda Foxx

🔗 Website: www.persistnetwork.com / App launching this month!]

🔗 Social Media: @rhondaelainefoxx / @thepersistnetwork

Host Info:

@citygirlcoffee @citygirlempowerhour @thumbscookies @thelakeandco

Episode Summary: We're taking it back to the beginning! This special re-release brings you back to Episode One of The City Girl Empower Hour — where it all began. We're honored to re-share this powerful conversation with Kris Torgrimson, Law of Attraction Life Coach and founder of Choosing Happiness Today Life Coaching.

Kris helps people create meaningful change through spiritually aligned action and energetic mindset work. In this heartfelt conversation, she reminds us that "It's good to feel good" isn't just a mantra — it's a way of life.

Whether you're entering a new season, a new chapter, or just need a little mid-year reset, this episode is a beautiful reminder to pause, realign, and let go of what no longer serves.

We talk about:

• Why feeling good is your secret superpower

• How to reset your mindset when life feels uncertain

• What really works (and doesn't) when it comes to New Year's resolutions

• How to use contrast as a tool for clarity

• Micro habits that lead to massive shifts

Why we're re-releasing: This was the very first episode of The Empower Hour — and it's just as relevant now as it was then. Whether you're new here or have been with us from the start, this conversation is a grounding listen and a powerful reminder that no matter what's happening around you... you have the power to choose how you feel.

• Learn more about Kris Torgrimson: [www.choosinghappinesstoday.com / @choosinghappinesstoday]

• Follow us on Instagram: [@citygirlcoffee / @citygirlempowerhour]

• Want more empowering episodes? Subscribe and leave a review!

In this powerful roundtable episode of The Empower Hour, hosts Alyza @citygirlcoffee, Robyn @thumbscookies and Megan@thelakeandco dive deep into the emotional and strategic reality of being the face of your brand.

From navigating vulnerability and visibility to knowing when to set boundaries, evolve publicly, or go offline for self-preservation—this conversation is for anyone whose business feels like an extension of their soul.

We unpack:

• Defining the moment you became the brand

• How to take feedback without losing your footing

• The fine line between authenticity and oversharing

• Navigating cancel culture as a values-driven founder

• What to do when your personal growth outpaces your brand identity

• And more!

Whether you're building your business or just trying to stay human in your hustle—this conversation is the mirror, the motivation, and maybe even the permission you didn't know you needed.

Follow US: 📲 @citygirlempowerhour | @citygirlcoffee @thumbscookies | @thelakeandco

This week on The City Girl Empower Hour, we welcome journalist, editor, podcast host, retail guru, and entrepreneur Allison Kaplan, VP of content at MSP Communications and Editor-in-Chief of Twin Cities Business AND soon to be Director of Innovation and Engagement at The Star Tribune.

We discuss:

• The evolution of journalism in the digital age

• Why local media still matters in a global world

• Building Mother Of—a new venture supporting modern moms

• The art of interviewing and storytelling through "By All Means"

• How to juggle ambition, family, and authenticity in a high-profile career

• Navigating imposter syndrome and defining your own success

If you've ever wondered what it looks like to evolve your career with intention and impact—this one's for you.

Follow Allison: Instagram & Twitter: @alishops LinkedIn: Allison Kaplan Business Ventures: @motherof.co, @tcbmag

Connect with Us: 👉 Don't forget to subscribe, rate, and leave a review! 🎧 Listen on Apple Podcasts, Spotify, or wherever you get your podcasts. 💬 @citygirlcoffee @citygirlempowerhour @thumbscookies @thelakeandco

Join the conversation using #EmpowerHourPodcast #WomenInMedia #MotherOfMovement

Fuel your day with the perfect blend of caffeine + protein! Creamy, energizing, and packed with flavor—this smoothie is basically breakfast and coffee in one delicious sip.

• 2–3 espresso shots of your favorite City Girl Coffee ☕ (If you don't have Espresso, Cold Brew Concentrate works as a great addition, or a regular cup of coffee will do too!)

• 2 scoops protein powder (I love Orgain Organic Vanilla)

• 1 frozen banana (fresh works too, but frozen = extra creamy!) 🍌

• ½ cup ice ❄️

• 2 scoops PB2 Fit peanut butter powder 🥜

Optional Protein Boost:

• ½ cup non-fat Greek yogurt or

• 1 cup liquid egg whites (pasteurized)

1. Brew your City Girl Coffee and let it cool slightly.

2. Add all ingredients to a blender.

3. Blend until smooth, creamy, and irresistible.

4. Pour into your favorite glass or tumbler.

5. Top with a sprinkle of cinnamon, cacao nibs, or crushed espresso beans for barista vibes.

💡 Pro Tip: For a mocha twist, use chocolate protein powder instead of vanilla.

DISCLAIMER: This episode contains emotionally sensitive content around breast cancer. Listener discretion advised.

1 in 8 women will be diagnosed with breast cancer in their lifetime—but behind every statistic is a deeply personal story. In this raw and powerful episode of The Empower Hour, we're doing things a little differently. Instead of the usual intro, we're handing the mic directly to our guests: Amy Brace and Jacquelyn Vranicar, co-creators of the upcoming One in Eight documentary and founder of VraniCURE.org.

This episode explores the inspiration behind a project that's more than just a film—it's a movement of healing, honoring, and amplifying the voices of previvors, survivors, and thrivers. From the heartbreak and hope in each story to the bold vision of creating a safe space for storytelling, Amy and Jackie take us behind the scenes of a taping event unlike any other.

We talk about:

• The emotional impact of the documentary

• Why pampering and storytelling go hand-in-hand

• Common misconceptions about breast cancer and metastatic diagnoses

• The difference between "previvor," "survivor," and "thriver"—and why language matters

• What Amy and Jackie hope this film changes for future generations

🎗 This episode will move you, challenge you, and leave you inspired to take action.

• Social: @amybrace | @mrsvranicar | @vranicure

• LinkedIn: Jacquelyn Vranicar

• Website, Donations & Tickets: VraniCURE.org

• Social: @citygirlempowerhour | @citygirlcoffee | @thumbscookies

Intro Teaser:

How do you go from a high-powered banking career to stirring up cultural change one dish at a time?

In this flavorful and fearless conversation, we sit down with Amalia Moreno-Damgaard—award-winning chef, author, cultural strategist, and Latina powerhouse. Born and raised in Guatemala, Amalia has turned her ancestral culinary roots into a mission: to build cultural bridges through food, storytelling, and inclusivity.

From boardrooms to banquet tables, Amalia is redefining what it means to lead with flavor. She's not just cooking meals—she's crafting movements. In this episode, we explore her fascinating journey from international finance to founding Amalia Latin Gourmet, her insights on DEI in today's climate, and why Minnesota's food scene needs to bet big on diversity.

Get ready to be inspired, empowered, and probably a little hungry.

This Week on The Empower Hour:

What if the secret to stronger leadership, deeper inclusion, and cultural connection started in the kitchen?

Meet Amalia Moreno-Damgaard—award-winning chef, bestselling author, keynote speaker, and former international banking executive—who turned her Guatemalan heritage into a global mission. Through her company, Amalia Latin Gourmet, she partners with top organizations to spark transformation through storytelling, Latin cuisine, and inclusive leadership.

In this episode, we talk about:

• Her journey from corporate banking to building a Latin gourmet brand

• How food became her tool for cultural education and empowerment

• Competing in Carla Hall Presents Favorite Chef (and making it to the finals!)

• Why DEI needs a rebrand—and how storytelling can lead the way

• What cities like Minneapolis-St. Paul must do to invest in diverse food culture

• The process behind writing her award-winning books (and the third one in progress)

Whether you're a foodie, a founder, or a fierce advocate for equity—this episode will feed your mind and soul. 🎧

Follow Amalia: Instagram: @amaliamorenodamgaard Website: www.amaliamorenodamgaard.com

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🎧 Don't forget to hit subscribe, leave a review, and share this episode with someone who loves leadership with flavor.

Intro Teaser: What if your living room became the launchpad for a global fitness brand? What if the chaos of raising three little ones actually fueled your purpose—not distracted from it?

Today we're joined by Lindsey Bomgren, certified trainer, mom of three, and the powerhouse behind Nourish Move Love—an online fitness platform helping millions of women transform their lives through movement, mindset, and authenticity.

This episode isn't just about fitness. It's about the mindset it takes to show up—on the mat, in your business, and in your life. Lindsey opens up about the realities of building a brand from scratch, the lessons she's learned about postpartum health, and why she's stepping into the world of investing to empower herself and other women financially.

Whether you're a mom, a founder, or a woman on a wellness journey—this conversation is for you.

In this episode, we dive into:

• Lindsey's journey into fitness and entrepreneurship

• What it takes to grow an authentic online brand

• Behind the scenes of filming high-performing content

• The biggest misconceptions women have about health & postpartum recovery

• Why more women need to get educated about investing

• The overlap between movement, identity, and purpose

• Tips for building community, setting boundaries, and staying passionate

Resources from the episode:

1. Our new summer program (this URL will be live tomorrow): https://www.nourishmovelove.com/progressive-overload-workout-plan/
2. Online courses Lindsey has taken: hashtagjeff - SEO specific to bloggers Marie Forleo's Bschool Amy Porterfeild - free webinars + podcast for online marketing Stu Mclaren - free webinars + podcast for memberships Current course on using AI - https://uncommonbusiness.reioptimize.com/ai-foundations
3. "Buy Back Your Time" by Dan Martell

Connect with our Guest:

Website/YouTube: nourishmovelove.com /nourishmovelove Instagram: @nourishmovelove Pinterest: Nourish Move Love on Pinterest

Connect with us:

@citygirlempowerhour @citygirlcoffee @thumbscookies @thelakeandco

Let's be honest—fitness culture is full of noise. So what's actually worth listening to?

In this no-BS episode of The City Girl Empower Hour, we're joined by Megan Prebeg—longtime fitness trainer, F45 studio leader, and newly minted HYROX pro athlete—to break down what real wellness looks like today.

From coaching clients in the studio to competing on a global stage, Megan shares the highs, lows, and mindset shifts that helped her build a life rooted in strength, not shame.

This isn't your average "get fit quick" chat—this is about showing up for yourself with grit, grace, and goals that actually matter.

• What the wellness industry gets wrong—and how to reclaim your fitness journey

• How Megan became a pro HYROX athlete and what it taught her about consistency

• The truth about sustainable habits, self-talk, and long-term health

• Why strong > skinny, and how we teach that to the next generation

• How to start (or restart) your health journey without the guilt

If you're ready to ditch diet culture and discover what fitness can really feel like, this one's for you.

Connect with Megan and F45:

Instagram: megannicole_612 or f45_training_swminneapolis

Email: [email protected]

Phone: 612.322.0250

Connect with Us:

@citygirlempowerhour @citygirlcoffee @thumbscookies @thelakeandco

🎧 Subscribe to The City Girl Empower Hour on Apple, Spotify, or wherever you listen—and don't forget to leave a review if this episode moved you.

In this powerful episode, we welcome back Sarah Jorgenson, owner of Java Moose Coffee in Grand Marais, MN — a small-town coffee shop with a big voice. As global coffee prices soar and international tariffs rattle supply chains, Sarah shares how these market forces are directly impacting small businesses like hers — and what it means to be at the end of the supply chain during a historic moment of economic and political uncertainty.

From climate change to Canada–U.S. relations, from rising costs to shrinking margins, Sarah gives us a front-row seat to the challenges of staying in business — and staying true to your values. We explore how small business owners are adapting, why customer loyalty matters more than ever, and how speaking up for marginalized communities isn't just personal, it's powerful leadership.

If you're a coffee lover, small business owner, or someone who believes in leading with courage and conviction — this episode is for you.

• How climate change is disrupting global coffee supply

• The impact of tariffs and rising costs on small cafés

• Running a business at the Canada–U.S. border during political tension

• Consumer loyalty vs. big brands

• Speaking out on social issues while running a business

• Leading a values-driven team through uncertain times

Connect with Sarah:

Website: javamoosegrandmarais.com

Social: @javamoosegrandmarais

Connect with Us:

@citygirlempowerhour @citygirlcoffee @thumbscookies @thelakeandco

Subscribe and Share:

If you enjoyed this episode, make sure to subscirebe and leave a review! Find us on Apple Podcasts, Spotify, or wherever you get your shows.

What if the key to connection wasn't just what we say—but how it's understood? In this episode, we sit down with Ingrid Christensen, founder of INGCO International and author of The Language of Trust, to explore the power of language as both a tool for communication and a bridge between cultures.

We dive into:

• How Ingrid turned her passion for language into a global business

• Why accurate, impartial communication is critical—especially in moments of crisis

• The deeper meaning of trust in today's world

• How businesses can grow without compromising human values

• Her personal journey as a single mom, entrepreneur, and now empty nester

Whether you're building a brand, navigating cultural differences, or simply looking to reconnect with your own voice—this conversation will leave you inspired, informed, and empowered.

Connect with Ingrid:

Website: http://www.ingcointernational.com/

LinkedIn: https://www.linkedin.com/in/ingridbchristensen

Social: @ingcointernational

Connect with us:

@citygirlempowerhour @citygirlcoffee @thumbscookies @thelakeandco

Subscribe & Share:

If you enjoyed this episode, make sure to subscribe and leave a review! Find us on Apple Podcasts, Spotify, or wherever you get your shows.