Empowered + Well

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 of SMARTS goals and how they can help you take things to the next level
• Habit stacking and how it may be just the thing you need

A few things we mentioned on the pod:

Lauren's 13 Week Planner https://www.amazon.com/dp/B0BQCWJWM2?ref=cm_sw_r_cso_cp_apin_dp_MYKSTCEHV9VK3RBKRDXY&ref_=cm_sw_r_cso_cp_apin_dp_MYKSTCEHV9VK3RBKRDXY&social_share=cm_sw_r_cso_cp_apin_dp_MYKSTCEHV9VK3RBKRDXY&starsLeft=1

Lauren's Time Blocking Planner https://www.amazon.com/dp/B0CJYDF31X?ref=ppx_pop_mob_ap_share

Amanda's Planner https://www.walmart.com/ip/Planberry-Schedule-Premium/3355922335

Breast Cancer Survivor or Thriver looking for support? Check out Amanda's FREE guide: https://pages.thenourishedwarrior.info/free-guide

Link for the Free Webinar to help Breast Cancer Thrivers reduce your fear of recurrence: https://pages.thenourishedwarrior.info/live-training-1 Atomic Habits https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299

Questions and show ideas can be sent to our contacts below or [email protected]

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

Until our paths cross again...Happy Listening!

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/22253637/

Sad we didn't answer what you wanted to ask?! DON'T WORRY!!!

Send us your questions about health, wellness, training, recovery, nutrition OR anything at all and we will create a FULL episode for YOU

Questions and show ideas can be sent to our contacts below or [email protected]

We can't wait to hear from YOU!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

As always, we know you have a choice so we thank you for letting us be a part of your wellness journey...HAPPY LISTENING!

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-go nourishment
• Fasting or not? Should I train on an empty stomach
• AND MORE!

Mentioned on the Pod:

Lauren's Turkey Muffins https://settingthepacenj.com/easy-turkey-muffin-recipe/

Lauren's Protein Balls https://settingthepacenj.com/power-packed-snacking-try-these-delicious-coconut-protein-balls-for-a-quick-protein-boost/

Amanda's Baked Falafel https://youtu.be/nTkOE24x3IA?si=PLrECKKV-zHh1tFb

Sad we didn't answer what you wanted to ask?! DON'T WORRY!!!

We are releasing one more mini-pod next week. SO you have another chance! Send us your questions about health, wellness, training, recovery, nutrition OR anything at all!

Questions can be sent to our contacts below or [email protected]

We can't wait to hear from YOU!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

HAPPY LISTENING!

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:

• What Krav Maga is and why you might want to start a practice
• The importance of being able to defend yourself
• Tools and strategies you can use today to keep out of harms way

Where Amy trains Manhattan: Krav Maga Experts https://www.kravmagaexperts.com/ Guardian Self Defense https://gsdnyc.gymdesk.com Aviir Self Defense https://www.aviir.net

Commack, LI: Innovative Martial Arts https://commackmartialarts.com

Israel Training Camp https://kravmagaisrael.com/

For a deeper dive, she recommends: The Ron Engelman Podcast https://open.spotify.com/show/4XMrip4VMgDMBrV9pn2fbB?si=3ddac274dfdb4b69

Krav Talk with Tsahi Shemesh https://open.spotify.com/show/76EBSlhi8g3XkUH6w2nQks?si=23873b9620684dba

Want to connect, go punch for punch with Amy or learn more? IG - @aparkasfight Email - [email protected]

***We are just 1 new episode away from the completion of our first official season. We cannot thank you enough for being here and joining us for the ride.***

Don't be sad...we promise to offer 2 mini-epsiodes during July to keep the fun going. That being said, we want next month to be all about YOU!!! Send us your most burning questions about health, wellness, training, recovery, nutrition OR anything at all! We promise to answer them on the Pod.

Questions can be sent to our contacts below or [email protected]

We can't wait to hear from YOU!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

Breast Cancer Survivor or Thriver looking for support? Check out my guide: https://pages.thenourishedwarrior.info/free-guide

Happy Listening!

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
• Crissy's breast cancer journey and how she combined Eastern & Western philosophies as she worked to heal herself
• Invaluable advice if you are battling the disease or know someone who is

A few things we mentioned on the pod:

Dr Joe Dispenza https://drjoedispenza.com

The Brave Athlete https://www.amazon.com/Brave-Athlete-Calm-Down-Occasion-ebook/dp/B06XKZVVPJ?dplnkId=89d0ee4b-ddac-40e5-a300-d8d07ba73b68&nodl=1

Want to connect, work with Crissy or learn more? IG @flo_withcrissyflorio Website www.healinginharmony.net YouTube http://www.youtube.com/channel/UCL2cWbTD3g6sw5OT2c5AIUw

***We are just 1 new episode away from the completion of our first official season. We cannot thank you enough for being here and joining us for the ride.***

Don't be sad...we promise to offer 2 mini-epsiodes during July to keep the fun going. That being said, we want next month to be all about YOU!!! Send us your most burning questions about health, wellness, training, recovery, nutrition OR anything at all! We promise to answer them on the Pod.

Questions can be sent to our contacts below or [email protected]

We can't wait to hear from YOU!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net Breast Cancer Survivor Thriver looking for support? Check out my guide: https://pages.thenourishedwarrior.info/free-guide

Happy Listening!

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 O'Riordan

https://open.spotify.com/show/4pXPnBxEhIDjfMNCgnBTDI?si=89bccd1d618a4665

Wellness Your Way Podcast Episode with Megan Lyons & Dr. Michael Robinson

https://open.spotify.com/show/4pXPnBxEhIDjfMNCgnBTDI?si=89bccd1d618a4665

Study on Menopause and Exercise

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828504/#:~:text=Our%20study%20revealed%20that%2012,well%2Dbeing%20and%20the%20QoL.

We are just 2 new episodes away from the completion of our first official season. We cannot thank you enough for being here, listening and joining us for the ride.

Don't be sad...we promise to offer 2 mini-epsiodes during July to keep the fun going. That being said, we want next month to be all about YOU!!! Send us your most burning questions about health, wellness, training, recovery, nutrition OR anything at all! We promise to answer them on the Pod.

Questions can be sent to our contacts below or [email protected]

We can't wait to hear from YOU!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

Happy Listening!

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 during July to keep the fun coming. That being said, we want July to be all about YOU!!! Send us your most burning questions about health, wellness, training, recovery, nutrition OR anything at all! We promise to answer them next month on the Pod.

Questions can be sent to our contacts below or [email protected]

We cant wait to hear from YOU!

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

Happy Listening!

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 https://www.amazon.com/You-Are-Placebo-Making-Matter/dp/1401944582

Limitless - Jim Kwik https://www.amazon.com/Limitless-Revised-Upgrade-Anything-Exceptional/dp/1401968716/ref=sr_1_1?crid=Z4R0VF18JNS6&dib=eyJ2IjoiMSJ9.kLL9HuD-RmZUpoPQERa47QTU1e4qrCAM-rdn0_dtzQy5sP79KumzBX8ZJfA8N1hpkOrisoO_Mn40NTp29Bx9xGBKwu42mge2E1UQaegYQ35eZtSXmCAXO4938LsMLuOhFNbjAMyq7qvimPrqci1SctNUWz-rzAXdF9Oyy3mPVk6ZsiLKFfsDnApsBmxKXNvEP_TTQ9i7EdWyRPu0gltqLq06UKeXVKWGUvJbG5yuzdQ.jsQgivZlbsCtOWWRx80F_krk4T1UguHaXCxJm3VACjM&dib_tag=se&keywords=jim+kwik&qid=1716405283&s=books&sprefix=jimkwik%2Cstripbooks%2C122&sr=1-1

Gary Brecka Episode on Joe Rogan (Lauren touched on this)

https://open.spotify.com/episode/3IPGysPyS1rrQDZD9pl2zG?si=frswE2BLRB6ssh-SPIfczA

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

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.

Happy Listening!

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 Electrolyte Powder - https://drinklmnt.com Ultima Electrolyte Powder - https://www.ultimareplenisher.com

Precision Hydration - https://www.precisionhydration.com/us/en/

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

Podcast IG @empoweredwomenwellnessproject

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.

Happy Listening!

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 https://settingthepacenj.com/power-packed-snacking-try-these-delicious-coconut-protein-balls-for-a-quick-protein-boost/

Amanda's Baked Falafel https://youtu.be/nTkOE24x3IA?si=PLrECKKV-zHh1tFb

Healthier Banana Bread https://youtu.be/bIv-e7zbykc?si=lR8RpmL6PSIbjfsK

Simple Black Bean Mash Up https://youtu.be/_KdRruYHfE8?si=68GlJtw5Ayk-jNGc

Want to connect, work with us or learn more? Give us a follow... Lauren Brown IG @settingthepacenj Website www.settingthepacenj.com

Amanda Gargiulo [email protected] @nourishedwarrior Website www.thenourishedwarrior.net

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.

Happy Listening!