The PWR Podcast

On this episode of The PWR Podcast, Nicole and Sarah dive into the transformative journey of Liz Peters, a current client who not only navigated significant life and work transitions, but also sought physical changes through exercise.

They discuss how Liz found her way to PWR in search of a customized approach to her wellness journey. Starting with one-on-one training with Coach Sarah, Liz seamlessly transitioned into group classes while maintaining weekly sessions to focus on specific goals. Join us as Liz shares her empowering story of self-discovery, community connection, and the transformative power of PWR in her life.

#PWRtothePPL

In this inspiring episode of The PWR Podcast, Nicole and Jen sit down with Jennifer Warner, a current client who discovered her true strength at PWR.

From initial frustrations experienced at other gyms to unlocking newfound physical freedoms like conquering ski slopes, Jennifer shares her empowering journey. The episode explores the unique aspects of PWR that contributed to her success, from personalized approaches to the motivating group atmosphere. Jennifer's story is a testament to the transformative power of finding the right fitness community, leaving listeners motivated to embark on their own path to empowerment. #PWRtothePPL

In this episode of The PWR Podcast, Nicole (aka Relli) tackles the common fitness dilemma: feeling discomfort during an exercise, receiving a modification that feels good, but struggling to return to the original movement. She explores the two prevalent lines of thought that hinder progress and discuss the concept of false confidence—faking self-assurance in exercises while projecting courage. Whether you're stuck in a cycle of comfortable modifications or hesitant to ask for help, this episode aims to break down the chains of false confidence and guide you toward true progress in your fitness journey.

#PWRtothePPL

On this episode of The PWR Podcast, we dive into the remarkable journey of Melissa Springer, a former CrossFit and powerlifting enthusiast turned empowered PWR client!

Melissa shares her transition from group classes to 1-on-1 training after facing some injuries, highlighting the resilience that defines her path. Join Nicole and Sarah as they talk with Melissa, discussing challenges she overcame, the unwavering support from the PWR community and coaches, and the empowering mindset that propels her forward. This episode is a celebration of resilience, community, and the holistic approach to fitness that defines the PWR experience.

#PWRtothePPL

On this episode of The PWR Podcast, join Nicole & Sarah as they provide clarity on recent messaging, emphasizing the importance of individualized training alongside group classes.

They'll discuss when group classes are not the ideal fit, sharing the inspiring journey of PWR's owner, Britt, who discovered the limitations of group workouts postpartum and post-physical therapy. Also, they emphasize the importance of understanding your 'WHY' and clarify the nature of group programming, stressing the importance of intentional movement and a periodized structure for effective growth. Whether you're a group class enthusiast or on the path to recovery, this episode aims to bring clarity to your fitness journey.

#PWRtothePPL

Meet PWR client, Sam!

Join Relli & Coach Jen as they talk with her former 1:1 client Sam about her experience with individualized training here at PWR!

Sam joined us at PWR as Coach Jen's very first 1:1 client in September 2022, and has successfully transitioned from needing strictly individualized programming, to being confident in a group class setting! She shares her story and journey with her training, including:

• What frustrations she was having before seeking PWR's help, and what it was like having that constant frustration
• How her experience at PWR was different
• The moment she knew she made the right decision for herself and her health
• What it's like now since her frustration has been alleviated and freedoms have been realized

#PWRtothePPL

Results can feel like they're elusive. We're here to let you know they are still attainable.

On this episode, join Nicole and Sarah ("Relli & Rah") as they talk about the fitness journey and keeping your goals in the forefront. There are typically two main perspectives in regards to results:

1. Those who are beginning their journey

You have making significant lifestyle changes to achieve the goals you've set for yourself. Being strategic with what and how you approach this journey is the key. Looking for the quick fix or setting unrealistic goals could lead to frustration.

2. Those who have been on their journey for some time now

As you become comfortable with our new routine, and experience new feelings, those feelings become the "things" you fall more in love with. As a result, your goals move down your list of priorities, and chasing the feeling of the thing move higher. In order to remain focused, you now shift focus to progressing in a different way, as the "newbie gains" become less apparent.

Points to consider when it comes to setting and staying focused on your goals include:

• Are your goals realistic, attainable, and measurable?
• Does the routine or program you're adopting include enough consistent repetition to see consistent progress?
• Is your timeline to achieve your goals realistic?
• How often are you reassessing your progress, and resetting goals when needed?

#PWRtothePPL

Meet sport specific training client, Stella!

Join Relli & Coach Sean as they talk with his client Stella about her experience with individualized sports training here at PWR!

Stella is a driven high school student whose goal and motivation for training at PWR is to play competitive softball at the collegiate level. She shares her story and journey with her training, including:

• How she learned about PWR
• Why she chose to work with Coach Sean
• What her training was like prior to PWR, and what was missing
• Her experience and how the work she does translates onto the field
• What she enjoys most about playing competitively
• Advice for athletes of any age

#PWRtothePPL

Our first of many client spotlight episodes!

Join Relli & Coach Jen as they talk with clients Colleen and Michelle about their experience at PWR!

Colleen and Michelle have been friends and neighbors for over 20 years, and are extremely close as their families have grown up together. As their children enter adulthood, key life events led them to seek PWR for help reaching their goals!

They share their reasons for joining PWR, what changes they have seen and felt throughout the process, and offer advice to anyone looking to make a change to their own fitness and lifestyle routine. This is a must listen for all!!

#PWRtothePPL

Frustrations, Fears, Wants, & Aspirations

On this episode, join Nicole and Sarah ("Relli & Rah") as they talk about how viewing your goals as opportunities for success, rather than a fear of failure. Fear and frustration often lead us as humans to hold ourselves back from the outcomes we strive for. They relate this discussion to the fitness setting, and how you as a client (at any facility, not just PWR) can turn frustration into freedom!

Points to consider in your own life when it comes to frustrations you're experiencing include:

• What is the value of your outcome (your "want") being fully achieved?
• What does achieving your outcome unlock for you in other areas of your life?
• How much are those unlocked freedoms worth to you?
• What is the cost of taking action? What is the cost of inaction?

#PWRtothePPL

This is Part 2 of: A Year in Review

On this episode, join Brittany, Nicole, and Sarah as they review our first year at Slip12. As we've grown into our space, so have our team, our culture, and our people, all for the betterment of everyone we serve and influence!

• Britt expands on PWR's vision and how it's translated to the growth of our team and her leadership mentality.
• Nicole shares the 'behind the scenes' of our operations and processes, how they have evolved, and the why behind these decisions.
• Sarah dives into the mentorship of our coaches, as well as what and how we deliver service to our client base, in both the group class realm as well as individual training.

#PWRtothePPL

This is Part 1 of: A Year in Review

On this episode, join Brittany, Nicole, and Sarah as they review our first year at Slip12. As we've grown into our space, so have our team, our culture, and our people, all for the betterment of everyone we serve and influence!

• Britt expands on PWR's vision and how it's translated to the growth of our team and her leadership mentality.
• Nicole shares the 'behind the scenes' of our operations and processes, how they have evolved, and the why behind these decisions.
• Sarah dives into the mentorship of our coaches, as well as what and how we deliver service to our client base, in both the group class realm as well as individual training.

#PWRtothePPL

Relli, Rah, and Jen discuss the process for welcoming new members to PWR! Since we've moved to Slip12 and have adjusted our member onboarding process, we feel it's extremely beneficial for all to hear! They discuss:

• Step 1: Getting to know YOU
• Understanding our process
• What to expect when you first come in to PWR
• "PT First" versus "PT Second"

Current members looking to refer their friends & family to PWR, and new prospective members looking to start or make a change to their exercise routine, this episode is worth a listen!!

Join Britt for another installment of "Shoot the Sh*t with Britt" as she wraps Women's History Month talking about Motherhood. Britt has always been passionate about supporting moms since the inception of HiiT it with Britt. This is an episode that all types of moms and can relate to: single, bonus, working, etc. Know that YOU ARE NOT ALONE…even though you may feel like it at many times.

Being a single mom or a step-parent can be challenging and often, there is no clear rule book to follow. Each situation is unique, and there is no one-size-fits-all approach. Britt talks about some points to consider when navigating the 'bonus' mom/parent territory, including:

• Embrace flexibility
• Communication is key
• Patience and understanding
• Seek support
• Prioritize self-care

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In this episode of The PWR Podcast, join Britt for "Shoot the Sh*t with Britt" episode as she discusses Women's History Month! Britt shares her thoughts and views on women in business, the fitness industry, and more. She talks about:

• Women's History Month - the women in Britt's life that have influenced her the most
• International Women's Day
• YWCA: Their mission, how it parallels with PWR, and the upcoming Empowerment Gala
  • Details about how to win a ticket to attend the Gala with Britt & Relli!

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Britt is joined by Miranda VonFricken, a Capital Region entrepreneur and business coach focusing on branding, marketing, and human performance!

About Miranda:

Miranda has led multiple groups to success in the fields of technology, higher education, sales, human resources, entrepreneurship, and more. After 15 years in the corporate environment, as a Director and Creator, she now travels the world connecting with, coaching, and speaking to those looking to up-level their brand impact and results! Passionate about personal and professional development; Miranda has been coaching individuals and groups for over 15 years. She creates and conducts workshops on self-leadership, employee engagement, personal branding, social selling, and her favorite... LinkedIn! She's the host of Albany’s LinkedIn Local connection event, the Founder of LinkedIn Growth Academy, and the Creator of #BigBrandEnergy, the Branding Experience.

She is a certified life & business coach, has a Master’s in Motivation and Professional Development from Empire State College, has studied the Science of Happiness at Yale University, and has helped thousands of professionals Level Up in life, business, and on LinkedIn!

Miranda talks with Britt about:

• How Self-Leadership and strengthening our foundation is a skill that can be mastered to succeed in life and business
• Women elevating, honoring, and celebrating women is how we go further in life, career, and business
• LinkedIn - helping small businesses and female entrepreneurs leverage the platform to grow their personal brand and business

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Britt is joined by two very special people in her life for an emPWRing episode! Melissa Cedeno and Chitara Waiters were, with Britt, founding members of Albany Charter High School for Girls. Melissa was the Principal and Britt's boss and mentor- their experience together has had a lasting positive influence and impression on Britt, and many aspects of her leadership style can be attributed to the mentorship Melissa provided. Chitara was responsible for building the Counseling program at Albany CHS, and worked alongside Britt to build the College Bound program.

Melissa and Chitara talk with Britt about:

• Their backgrounds
• Albany Charter High School for Girls: the highs and lows
• Women of color in the workplace
• The balance and challenges faced as a mom in a leadership role
• Being a female leader: imposter syndrome, leadership style, and how to overcome challenges and adversity
• Advice for women and women of color looking to grow in their professional and personal life

About Melissa: Melissa Cedeño has served as the director of the University at Albany’s Educational Opportunity Program (EOP) since December 2021. She is a Brooklyn native, a UAlbany EOP alum, proud parent of a UAlbany alum, and a longtime champion of educational access.,  

Over the past two decades, Melissa has developed and led multiple education programs, including founding new charter high schools in Brooklyn and Albany. She has been a teacher, principal, school dean and educational consultant, and taught writing at UAlbany’s EOP. Most recently she was managing director of family and community engagement of DREAM, a network of New York charter schools. Melissa graduated from UAlbany in 1994 with a Bachelor’s in English, and earned a Master’s in English education from Teachers College at Columbia University in 1996. She completed the Simmons School of Management’s Strategic Leadership for Women Program and received the Redefined Principal Program Certificate from the Harvard Graduate School of Education. She knows firsthand the transformational power EOP offers UAlbany students and is proud to return to a program that prepares so many to succeed academically, professionally and personally.

About Chitara: Chitara Waiters is the Senior Director of Adolescent and School Based Health Services at Urban Health Plan, a Community Health Center, located in the Bronx, NY.  Chitara studied Social Work and Africana Studies at the University at Albany where she also obtained her Master’s degree in Social Work. Her work started at the Police Athletic League at the age of 14. Chitara has spent the past two decades working with children and families at various public schools and non-profit organizations. She enjoys traveling, learning new things and spending time with her three children Jaden, Lena and Trey.

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Britt and Relli start February, the month of all things 'Love,' with a discussion about love, both in the extrinsic/outward demonstration, as well as self love! The month of February also highlights many amazing causes: Black History Month, American Heart Month, and unofficially 'Love' Month.

The topic of self-love stems from one of our main focuses  at PWR: WELLNESS: Self-love is the act of valuing, appreciating, and caring for oneself.

Britt & Relli discuss ways to cultivate self-love, including:

• Practice self-care and prioritize self-nourishment: Putting yourself first
• Surround yourself with positive and supportive people: Protect yourself & your energy
• Focus on personal growth and development: Exercise boldness in public
• Learn to accept and love oneself, flaws and all: Allow yourself to make mistakes
• Practice gratitude and focus on the positive aspects of one's life: See beauty in the simple things
• Let go of self-criticism and negative self-talk: Stop comparing yourself to others and don’t worry about others’ opinions
• Engage in activities that bring joy and fulfillment

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Britt is joined by Elizabeth "Liz" Young Jojo, Executive Vice President of Redburn Development Partners. Britt was introduced to Liz in the early stages of the discovery and development of our now current space at Slip12, and has been an integral part of the aesthetic elements of our space, as she and Britt have worked closely throughout the process. Liz is an interior designer by trade, and is the owner of Baker Brown Interiors, a boutique interior design firm headquartered in the Capital Region. If you've been in any of Redburn's spaces (especially Slip12!), the majority of the design elements have come directly from Liz and her team. Britt's connection with Liz was instant, as both are working moms in executive roles and work diligently to balance their home and professional lives all while inspiring change to those around them!

Britt and Liz talk about:

• Liz's background
• The balance and challenges faced as a working mom 
• Where her inspirations come from, both on a design level and as a leader
• Being a female executive: imposter syndrome, leadership style, and how to overcome challenges and adversity
• Advice for women looking to grow either their own business or within the company they work for
• Some fun facts and "This or That" about her!

Follow Liz on social media!⬇️

In this episode of The PWR Podcast, join Britt for a special "Shoot the Sh*t with Britt" episode as she discusses PWR's latest marketing campaign. Britt shares the campaign details and potential ensuing controversy, as cultural thinking and judgement without learning and/or asking questions has become much more prevalent in society today. She talks about:

• PWR's Mission: To bring PWR to the People - what this truly meals for us and the varying meanings it has for our members
• "Take back your PWR": Your rights and freedom to live the life that YOU want - only YOU have the PWR to take control over your life
• The campaign itself: Controversy around the imaging and how people choose to perceive. Billboard images are of real PWR members of all different ages, race, sizes, gender who have one thing in common: A high achieving mindset
• Everyone deserves to feel PWRful when they train, regardless of fitness level, age, occupation, cultural background, sexual orientation, gender identity, and anything else that makes someone uniquely them. To us, exercise should be fun, challenging, and inspiring for ALL.

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When two people with different business backgrounds come together, it creates the perfect opportunity for each to step outside their comfort zones and learn from each other. Britt is joined by Rick Ostroff, President & CEO of Ostroff Associates, one of the leading government relations firms in NYS.

Britt was introduced to Rick through the Leukemia & Lymphoma Society. Rick's parents were founding members of the Upstate New York LLS chapter in the early 1960s as a result of their experience with Rick in the early years of his life exhibiting all the symptoms of leukemia. Today, Rick is the Board Chair of this chapter and works tirelessly to advocate for those affected by blood disease. His philanthropic work in the Capital Region is highly regarded, and we're honored to have him on our podcast!

Britt and Rick talk about:

• Rick's background
• The turning point in his career, overcoming adversity, and some of his proudest accomplishments to date
• Philanthropy and giving back: LLS
• Rick's inspirations and mentors
• Ostroff Associates: Clients, risk, & reward
• Leadership: Building a strong team and workplace culture, and advice for young professionals and entrepreneurs
• Some fun facts and "This or That" about him!

Follow Rick and Ostroff Associates on social media!⬇️

Britt and Relli ring in 2023 talking about GROWTH and how this mindset approach can help not only reach your goals, but also continue that mentality long term. If the first investment you make is in YOU, you'll be able to show up and be there for others. You're not good for anyone else until you're good to yourself.

This topic stems from one of PWR's core values of GROWTH: Growth that is intentional, holistic and enhances your quality of life by focusing on your goals, self-knowledge and reaching your full potential. A commitment to an ongoing journey toward being your best self.

Britt & Relli discuss:

• The goal-oriented mindset of resolutions and "New year, New Me" 
• The intentionality and journey of a growth-oriented mindset
• CLEAR Focuses (5 areas of growth focus): Communication, Leadership, Equip others, Attitude, Relationships
• Comparing a growth-oriented mindset versus a goal-oriented one
• The Growth Environment
• PWR Growth & Accountability Challenge

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Britt is joined by Dawn Kralovich, Nurse Coach and owner of Down With the Wellness (one of our PWR Partners!).

Dealing with loss is something many struggle with in general, and understanding how to cope is one step toward the healing process. As the PWR community is grieving our own loss of our member and friend Dave Simon, Dawn chats with Britt about the 5 stages of grief (Denial, Anger, Depression, Bargaining, Acceptance) and how the grieving process is anything but a cut and dry, linear process.

Everyone can benefit from this podcast, whether you're struggling with a major loss or not. Being in tune with our emotions and feelings helps us process the situation, and also help others who may be struggling.

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What happens when you're struck with an illness that takes you out of your normal exercise routine? With the winter cold & flu season in full swing, Relli & Rah talk about recovering your body when you're not feeling well. They discuss:

• Progressive adaptation of the stress your body takes on during exercise, and how this affects your body's immunity 
• What should you do when you're already sick, including activities to consider/avoid
• Tips for staying healthy, preventing illness, and keeping your immune system functioning well

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Britt is joined by Patrick Suarez, OCS, SCS, and owner of Suarez Physical Therapy (one of our PWR Partners!).

Patrick is a former collegiate soccer and baseball player, and firmly believes in staying active and healthy, no matter what age or stage of life you are in. He started Suarez PT 4 years ago, and emphasizes that they approach physical therapy differently than many are used to.

As Patrick and his staff get situated in their brand new location, he chats with Britt about:

• His background and how he developed an interest in the PT field
• Moving to a brand new location
• All about working out in pain
• Properly loading your body for exercise/movement
• What he's seen as some of the most common injuries, in which sports, and how they occur
• Rehabbing from an injury
• Misconceptions of PT and advice for aspiring PTs 
• Some fun facts and "This or That" about him!

If you engage in any sport, exercise, or movement, this episode is a MUST listen!

Follow Patrick and his staff for helpful tips to prevent injury and move intentionally and safely!⬇️

'Tis the Season! As the holidays approach, Relli & Rah discuss ways to help keep your mindset positive and body feeling good in all aspects! They discuss:

• Balanced nutrition and nixing the 'restrictive' mindset around enjoying holiday food/drinks
• Consistency with your exercise routine, and what to do (and what not to do) when you aren't able to make it to the gym
• Setting S.M.A.R.T. goals - what is a SMART goal and how can this goal-setting approach help you?
• 7 Healthy Habits to focus on during this time

Britt & Relli are joined by our graphic designer and PWR member Jon Holmes, AKA "Holmescope." Jon is the visionary and creator of our new murals and design/branding throughout our space. He's not only a freelance graphic designer, videographer, and content creator (a creative jack of all trades if you will!), he's also a former D2 cross-country and track & field athlete.

 Jon talks with us about:

• His background and what sparked his interest in graphic design
• The transition from a collegiate athlete-focused mindset to a group class setting (similarities and differences)
• Content creation & marketing...how did he end up working with PWR?
• The vision and process behind creating PWR's new branding style
• Some fun facts and "This or That" about him!

If you've seen PWR's branding elements anywhere around the 518 (social media, apparel, billboards, website), this episode is a MUST listen!

Follow Jon and check out his website to learn more about him!⬇️

Join Britt & Relli as they talk about how PWR's teams have evolved (from the inception of HiiT it with Britt in 2016 to now), and how any business can build a successful team. They discuss:

• What to look for when building your team 
• How the evolution of a mostly-part time team evolved into the full-time, full-focus mindset
• How our team's vision ties in to PWR's Mission & Core Values 
• Identifying some barriers and benefits of building a "dream team"

Britt and Relli are joined by Jeff Buell, Principal at Redburn Development for an hour of off the cuff conversation! Jeff's anecdotes about his life, experiences, and how they have shaped his career, will resonate with all of our listeners. He even says some things he's admittedly never before shared publicly! A highly recommended listen for all 518 residents and non-residents alike...learn how Albany is quickly becoming the premier destination in Upstate NY (we are the capital of New York State, after all!)

Jeff is a lifelong Capital Region native and political reporter-turned-real estate mogul who has quickly become the voice of positive change, improvement, and investment in the downtown footprints of Albany, Schenectady, and Troy. Britt and Relli talk with Jeff about:

• His background and how he got his start in real estate
• Major turning points in his career
• Why downtown Albany has the reputation it does when it comes to development, housing, and commerce
• "Do the Next Good Thing" Campaign
• Redburn's history, vision, and projects, including Slip12 and Central Warehouse
• Vision for downtown Albany

Follow Redburn, Slip12, and the latest around downtown Albany!⬇️

Britt is joined by Coach Dwayne Killings, Head Coach of the UAlbany Men's Basketball team. As Coach enters his second season, he chats with Britt about:

• His time in Albany
• Vision for the men's basketball program
• His coaching philosophy, style, and how he continues to develop himself, his staff, and his athletes personally and professionally
• Advice for players, coaches, and youth athletes
• Some fun facts and "This or That" about him!

If you're a Capital Region resident, this episode is a MUST listen!

Follow Coach and the team this season!⬇️

Join Britt as she talks in an 'open forum' discussion about PWR's core value of Growth, and how since discovering the Enneagram has transformed her personally and professionally. If you're not familiar with the Enneagram, listen as this unique approach to growth development could help give you a new perspective on life.

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Relli talks with Rah, PWR's Director of Programming, about the recent shifts made to our group interval workouts. They discuss :

• Why this change was made
• What movement patterns are worked, and which days each are targeted
• What a KPI is and how it's helpful for your training
• How to tailor your schedule to maximize progress toward your goals

Whether you're a current member, looking to become a member, or a remote listener looking to gain education and insight around workout splits, this podcast is a must listen!

This episode kicks off in our NEW home at Slip12, located at 25 Erie Blvd Albany, NY!

Britt & Relli discuss PWR's transition and process of moving our entire location in just 4 short months  AND remained nearly fully operational during the entire process. From lease signing, to organizing and executing the move itself, listen in as they reveal the behind the scenes info that made this all possible!

PWR is excited to welcome John Tubbs, owner of Albany Massage Professionals, onto our podcast! Him and PWR owner Brittany Burnham discuss John's journey from star athlete to massage therapist, and how he's learned to help himself and others through each obstacle life has thrown his way. They also talk about recovery, wellness, and movement, and bridging the gap between healthcare and fitness.

About John:

John Tubbs is a licensed massage therapist in the state of New York with an extensive background in health, wellness and mindfulness practices. His extensive knowledge comes from his personal experience of living with chronic Lyme disease and Crohn’s disease which he brings into his work as a licensed massage therapist. Outside of his massage practice and business he is very involved in building awareness and advocacy through online coaching, networking and fundraising in the Lyme and Crohn’s disease communities. He is a father of two and very much enjoys sharing his time with his family while exploring his favorite hobbies like hiking, biking and skiing.

Check out Albany Massage Professionals: PWR Founders Members get 20% off! Use code PWR518 when booking online at www.albanymassageprofessionals.com

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