What happens when we finally give ourselves permission to pause?

In today's session, we sit down with Michele Gannon, Founder and Executive Director of Mary's Place by the Sea, a retreat center in Ocean Grove, New Jersey, providing women with cancer a place to step away from the demands of treatment and everyday life and focus on themselves — mind, body, and soul.

What began with a simple question in 2009 has grown into a powerful mission that has welcomed more than 17,000 women, providing retreats, wellness services, meals, connection, and a space to simply breathe — all at no cost to guests.

But this conversation is about so much more than cancer.

Michele shares the story behind Mary's Place, what she has learned from the thousands of women who have walked through its doors, and why sometimes the most powerful thing we can do for ourselves is stop, receive, and allow someone else to care for us.

We talk about:

• The power of a pause and why slowing down can be an essential part of healing
• The difference between being treated for an illness and creating space for true healing
• Why women often struggle with receiving care
• What Michele has learned about resilience and hope from thousands of women
• The challenges and lessons of building and leading a nonprofit
• And why we may all need a little more of a "Mary's Place moment" in our own lives

You don't have to wait for a crisis to give yourself permission to pause.

You don't have to be completely depleted before accepting help.

And you don't have to earn your right to rest.

Sometimes the pause is where we reconnect with ourselves, remember what matters, and find the space to move forward with renewed purpose.

Learn more about Michele's work and the mission of Mary's Place by the Sea, and discover ways you can support the women who visit this special place.

Website

Instagram

If you enjoyed this conversation, make sure to follow Empowered + Well and subscribe so you never miss an episode.

And if this episode resonated with you, share it with a woman who may need the reminder that she is allowed to pause, receive, and take care of herself, too.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | WebsiteAmanda Gargiulo | Instagram: @amanda.gargiulo | WebsiteFollow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

The Empowered + Well Podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider regarding your individual health and wellness needs.

What if therapy wasn't something you waited for until you hit a breaking point?

On this episode of Empowered + Well, we're talking about therapy, mental health, and the importance of normalizing the idea that you don't have to be in crisis — or have something "wrong" with you — to benefit from support.

We're joined by Ariana Sottile, LCSW, a psychotherapist who works with adults navigating anxiety, overthinking, stress, relationship challenges, and seasons of life that can leave us feeling stuck or overwhelmed.

Together, we're breaking down some of the stigma surrounding therapy and exploring why someone can look like they have it all together on the outside while struggling internally.

• Why therapy isn't only for people with a mental health diagnosis
• The difference between being capable and feeling like you have to handle everything alone
• Why you don't have to wait until you're "struggling enough" to ask for help
• How therapy can support self-awareness, personal growth, relationships, stress management, and life transitions
• Why we're so quick to say, "I'm fine," even when we may not actually feel fine

You don't have to be falling apart to deserve support.

Therapy can be a proactive way to better understand yourself, recognize patterns, navigate change, build coping tools, and take care of your mental and emotional health before you reach a crisis point.

And sometimes, "I'm fine" doesn't have to be the goal.

Being aware of how we're actually feeling, recognizing when we need support, and giving ourselves permission to ask for help can be an important part of our overall well-being.

To learn more about AJS Psychotherapy or to schedule an appointment visit her website and/or follow her on social media.

Website

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If this conversation resonated with you, share this episode with someone who may need the reminder that they don't have to navigate everything alone.

Follow Empowered + Well for more honest conversations about women's health, wellness, mindset, and navigating every season of life.

Try two weeks free of Coach Lauren's online strength training program:

https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | WebsiteAmanda Gargiulo | Instagram: @amanda.gargiulo | WebsiteFollow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

The information shared on Empowered + Well is intended for educational and informational purposes only and is not medical or mental health advice, diagnosis, or treatment. Always consult with a qualified healthcare or mental health professional regarding your individual needs and circumstances.

What if yoga could be about more than flexibility, strength, or movement?

We're joined by Cheryl Lovelace, founder of Twisted Sister Yoga, a Christian yoga ministry based in Spring Lake, New Jersey. Since 2014, Cheryl has been creating spaces where women can move, breathe, slow down, and deepen their connection with God — both on and off the mat.

Cheryl shares the story behind Twisted Sister Yoga and how her understanding of "yoga as ministry" has evolved over the years. We talk about what it means to move beyond the physical aspects of yoga and use the practice as an opportunity for stillness, gratitude, prayer, reflection, and connection.

• Cheryl's journey and the story behind Twisted Sister Yoga
• What it means to view yoga as a ministry
• How Scripture, prayer, breathwork, and movement can come together
• Creating stillness in a world that constantly demands our attention
• Cheryl's offerings & upcoming retreats

Yoga doesn't have to be about achieving the perfect pose.

Sometimes, the most meaningful part of the practice happens when we stop striving, become still, breathe deeply, and make space for connection — with ourselves, with others, and, for Cheryl and her community, with God.

The invitation is to move beyond the physical and discover what can happen when movement becomes a pathway to stillness, gratitude, grace, and connection.

To learn more about Twisted Sister Yoga, Cheryl's classes, Sole to Soul retreats, and upcoming destinations, visit her website and follow her on social media.

Website

Instagram

If this conversation resonated with you, share it with a woman who might need the reminder to slow down, reconnect, and create a little more space for stillness in her life.

And if you're enjoying Empowered + Well, be sure to subscribe, leave us a review, and share the podcast with a friend. Your support helps us continue reaching more women with conversations that educate, inspire, and empower.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | WebsiteAmanda Gargiulo | Instagram: @amanda.gargiulo | WebsiteFollow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

Amanda and Lauren sit down with Amanda's best friend Alyssa Christofalo for a conversation that started as a fun catch-up and turned into a masterclass in taking chances. Alyssa opens up about losing her dad at 16, walking away from a stable hygienist career to go back to school, and how she talked herself into (and almost out of) the biggest leap of her life — all while pregnant with her first baby.

This one's for anyone sitting on a decision, waiting to feel "ready" before they take the next step. Alyssa makes the case that you don't need certainty — you need to trust yourself enough to figure it out along the way.

In this episode:

• How losing her father young reshaped Alyssa's entire outlook on risk
• Why she almost didn't quit her career — and what changed her mind
• The reframe that got her through the scariest decision of her life
• Why therapy isn't about "how does that make you feel" (and how to find the right fit)
• Breaking overwhelm into bite-sized, doable pieces
• Her advice to anyone waiting for the "perfect" moment to say yes

Connect with Alyssa: Instagram @a_doc

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | WebsiteAmanda Gargiulo | Instagram: @amanda.gargiulo | WebsiteFollow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

Most people chasing "fat loss" are asking the wrong question. In this episode of Empowered & Well, Lauren and Amanda flip the script: instead of focusing on losing body fat, they make the case for focusing on building muscle — and why that mindset shift changes everything about how you train, eat, and age.

They cover why muscle mass (not the number on the scale) should be the real goal, what's actually happening with cellulite and damaged fat cells, how strength training protects bone density and lowers cancer risk, and why "laying the foundation" now matters if health challenges ever come your way. They also break down nutrient timing in plain terms — when to eat carbs, when to prioritize protein, and how to fuel workouts without overthinking it — plus simple action steps you can start this week, whether you're brand new to strength training or ready to add more weight to the bar.

In this episode:

• Why "how do I lose fat" is the wrong starting question
• The truth about cellulite and what strength training actually does for it
• Strength training's role in bone health, injury prevention, and cancer risk reduction
• A simple, practical way to think about nutrient timing
• This week's action steps for beginners and lifters alike

See the difference: Normal vs. Osteoporotic Bone — a side-by-side comparison from the U.S. Surgeon General's report on bone health, showing how bone structure changes with osteoporosis.

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program: https://invite.everfit.io/MUCMY00LSD

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website

Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

What if your mouth could tell you more about your overall health than you realize?

Today, we're taking a closer look at the powerful connection between oral health and whole-body wellness with Dr. Monica Atallah and Dr. K, co-founders of Aura Dental & Wellness.

While we often think of dentistry as simply caring for our teeth and gums, our guests explain why the mouth can be an important part of the bigger health picture — from inflammation and oral bacteria to airway health, sleep, breathing, and even the way our bite can influence overall function.

Dr. Monica brings her expertise in biological and integrative dentistry, with a focus on oral-systemic health, biocompatible materials, minimally invasive care, and addressing potential root causes. Dr. K specializes in esthetic and rehabilitative dentistry, TMJ treatment, airway-focused dentistry, and full-mouth rehabilitation, helping patients understand the relationship between their bite, breathing, sleep, and overall physiology.

Together, they offer a fascinating look at how dentistry is evolving beyond treating problems after they occur and toward a more comprehensive, preventative approach to health.

• What biological dentistry actually means and how it differs from conventional dentistry
• Why oral health shouldn't be viewed as separate from the rest of the body
• How nutrition and everyday habits can influence oral health and the oral microbiome
• Practical ways to support healthier teeth, gums, and overall oral wellness

Interested in learning more about biological dentistry, airway-focused care, and the mouth-body connection?

Learn more about Aura Dental & Wellness and explore the work of Dr. Monica Atallah and Dr. K.

Website - Aura Dental Wellness

Instagram @auradentalandwellness

💛 Loved This Episode? IIf this conversation gave you a new perspective on your oral health — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

Disclaimer: This episode is for educational and informational purposes only and is not intended to provide individual medical or dental advice. Always consult with your qualified healthcare or dental professional regarding your personal health needs.

What happens when you decide to climb the equivalent of Mount Everest — one lap at a time?

In this episode of Empowered & Well, we sit down with Dr. Sarah Lane, vision therapist and founder of Focus Center for Vision and Learning, to talk about an experience that pushed her physically, mentally, and emotionally: the 29029 Everesting Challenge.

At Mont-Tremblant, Sarah completed 15 laps, more than 25 miles of hiking, and 36 hours on the mountain, earning her second Red Hat.

But the real story isn't just about the miles.

Sarah takes us behind the scenes of what it actually feels like to keep moving when your body is exhausted, your mind starts creating doubt, and you're facing a mountain in the middle of the night. We also talk about the years of mindset work she's done through Dr. Joe Dispenza's teachings, how she learned to recognize and shift "unproductive thoughts," and the unexpected encounter with a fellow participant named Jolene that helped change the course of her race.

• What vision therapy is and how it goes far beyond having 20/20 eyesight
• What the 29029 Everesting Challenge actually entails
• Her journey with Dr. Joe Dispenza's work and how it became part of her daily practice
• The importance of community, support, and having a village behind you
• What Sarah wants others to know about taking on challenges that feel bigger than themselves

Learn more about Dr. Sarah Lane and Focus Center for Vision and Learning through the links below.

https://www.drsarahlaneod.com/

https://www.focusvisioncenter.com/

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

Disclaimer

The information shared on Empowered & Well is for educational and informational purposes only and is not intended to replace individualized medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider regarding your individual health needs.

What happens when you decide to climb the equivalent of Mount Everest — one lap at a time?

In this episode of Empowered & Well, we sit down with Dr. Sarah Lane, vision therapist and founder of Focus Center for Vision and Learning, to talk about an experience that pushed her physically, mentally, and emotionally: the 29029 Everesting Challenge.

At Mont-Tremblant, Sarah completed 15 laps, more than 25 miles of hiking, and 36 hours on the mountain, earning her second Red Hat.

But the real story isn't just about the miles.

Sarah takes us behind the scenes of what it actually feels like to keep moving when your body is exhausted, your mind starts creating doubt, and you're facing a mountain in the middle of the night. We also talk about the years of mindset work she's done through Dr. Joe Dispenza's teachings, how she learned to recognize and shift "unproductive thoughts," and the unexpected encounter with a fellow participant named Jolene that helped change the course of her race.

• What vision therapy is and how it goes far beyond having 20/20 eyesight
• What the 29029 Everesting Challenge actually entails
• Her journey with Dr. Joe Dispenza's work and how it became part of her daily practice
• The importance of community, support, and having a village behind you
• What Sarah wants others to know about taking on challenges that feel bigger than themselves

Learn more about Dr. Sarah Lane and Focus Center for Vision and Learning through the links below.

https://www.drsarahlaneod.com/

https://www.focusvisioncenter.com/

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

Disclaimer

The information shared on Empowered & Well is for educational and informational purposes only and is not intended to replace individualized medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider regarding your individual health needs.

What happens when two friends show up ready to record with a guest… and end up going rogue instead?

This episode: round two of no notes, no guests, no filter. Lauren and Amanda pull up a fresh batch of trending health questions, off-the-wall hypotheticals, and some real talk — and just go for it.

We cover everything from what our bodies would say if they could text us, to whether "protect your peace" has gone too far, to the health habits our moms and grandmas passed down that we still swear by — plus a few personal moments that got real, fast.

We Discuss:

• What we'd tell our 20-something selves about our own health fears — and how wrong we were
• The wellness "rules" we secretly break all the time
• Off-the-wall hypotheticals that turned into real conversations about our bodies and priorities
• And so much more...

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Try two weeks free of Coach Lauren's online strength training program: https://package.everfit.io/OQ860017

Grab her free annual strength training guide for endurance athletes: https://settingthepacenj.lpages.co/strength-training-freebie/

Breast Cancer Thriver or caretaker looking for support? Check out Amanda's FREE guide: 5 Key Strategies to Reduce Your Risk of Breast Cancer Recurrence

Connect With Us: Lauren Brown | Instagram: @coachlaurenbrown | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project

What happens when two friends ditch the script, pull up a list of trending women's health questions, and just... go for it? This episode. No notes, no guests, no filter — just Lauren and Amanda with a lot of opinions and zero shame about going on tangents.

We cover everything from the fine line between eating healthy and disordered eating, to perimenopause symptoms nobody warned us about, to whether dry January is a genuine reset or just a band-aid — plus a few "what would you do if" scenarios that got real, fast.

We Discuss:

• The moment eating healthy crosses into disordered eating — and how to recognize it in yourself
• Why women are chronically sleep deprived and why we've turned it into a badge of honor
• Perimenopause symptoms nobody warned us about (Amanda pulls out a literal list)
• And so much more...

💛 Loved This Episode? If this one made you laugh, nod along, or text a friend — please share it, subscribe, and leave us a review. It helps us reach more women who are ready to feel empowered in their health.

Connect With Us: Lauren Brown | Instagram: @settingthepacenj | Website Amanda Gargiulo | Instagram: @amanda.gargiulo | Website Follow us on Instagram: @empoweredandwell_podcast Follow us on YouTube: Empowered Wellness Project