On this episode of the Power Lunch Podcast, hosts Amy Sousa, Tracie Munce, and Lisa Carmichael sit down with Marlena Hemenway, co‑founder and Chief Brand Officer of Geneva Suites, a network of residential assisted living homes in the Twin Cities.

Marlena shares how she and her husband Scott saw gaps in traditional senior care—loneliness, long call‑light waits, and inconsistent support—and created small, beautiful home settings with a 1:3 caregiver‑to‑resident ratio, chef‑prepared meals, and deeply personalized routines.

They dive into:

• Why “home‑like” environments and stunning natural views matter so much for seniors
• Stories of residents whose lives transformed through personalized care
• How the geriatric Montessori method helps residents find daily purpose
• Practical ways to support longevity: real food, movement, and keeping the brain engaged
• Marlena’s leadership philosophy that “Grace costs nothing” and how it shapes her team culture
• The relighting of the iconic Lighted Oak Home tree on Highway 77 and how the community can get involved
• Marlena’s podcast, “The Care Truth,” which debunks common myths about senior care
• Her experience in the Glass Ceiling Foundation Mastermind and the power of women leading together

Perfect for anyone navigating aging parents, working in senior care, or simply wanting to live—and lead—with more purpose, compassion, and grace.

Notable Quotes:

• “Grace costs nothing.” – Marlena Hemenway
• “When you’ve lost so much, the quality and comfort of your food is a huge part of your day.” – Marlena Hemenway
• “It may not be their home, but it is a home.” – Marlena Hemenway
• “The more you use your brain, the less you’re going to lose it.” – Marlena Hemenway
• “We don’t always know what’s going on in someone else’s life… it doesn’t cost anything to give them some grace.” – Marlena Hemenway
• “Our mission is to enhance lives—that’s why we do what we do.” – Marlena Hemenway

More about Marlena:

Marlena Hemenway is the Co-Founder of The Geneva Suites™, a family-owned network of residential assisted living homes she started with her husband Scott in 2016. Rooted in their shared belief that seniors deserve dignity, compassion, and true home-based care, Marlena now serves as Chief Brand Officer. She is expanding her mission through public speaking and The Care Truth podcast, where she shares heartfelt stories and practical insight for families navigating aging and care decisions. Marlena believes grace costs nothing—and leading with purpose, faith, and connection can change everything.

• Marlena on Instagram: https://www.instagram.com/mar_lena615/
• Marlena on Linked In: https://www.linkedin.com/in/marlena-hemenway-lald-40b9b217/
• Marlena on Facebook: https://www.facebook.com/marlena.borchers.hemenway.2025/

More about Geneva Suites:

• Geneva Suites Website Link: ⁠https://www.thegenevasuites.com⁠
• Geneva Suites on Facebook: https://www.facebook.com/thegenevasuites
• Shine On, Bloomington Donation Link: https://www.freefunder.com/campaign/shine-on-bloomington

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

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• ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠

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Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

On this episode of the Power Lunch Podcast, Tracie Munce and Lisa Carmichael (with Amy Sousa off conquering the world) sit down with powerhouse duo Nichole Munce and Shawna Bonaime.

They dive into:

• Nichole’s lifelong calling to feed the world and her 20+ years in hospitality
• Shawna’s journey from farm life and anthropology to CPG, wine & spirits, and consulting
• How COVID forced a hard reset in the restaurant industry
• Why systems + soul (policies, procedures and people) are the real backbone of hospitality
• What it really means to be human first in business and leadership
• The challenges and beauty of starting a business with a close friend

Perfect for: restaurateurs, hospitality pros, and anyone dreaming of launching a business with someone they love and trust.

References / Mentions:

• Merlin’s Rest (Nicole’s family restaurant)
• Eagan Arms Public House
• The SMB Collective (described as “human first”)
• Help the House – hospitality industry support organization
• Hint Water (Cara Golden)
• National Beverage Corp
• Vinai (Chef Yia Vang)
• Earl Giles / Earl Giles Apothecary (Mike)
• Jester Concepts restaurant group
• Manny’s
• Travail
• Meteor (kimchi hot dog)
• Wampel Coffee

Our Favorite Quotes:

“You can’t just have good food in a parking lot anymore. You’re not going to make it.” – Shawna

“Hospitality isn’t… it doesn’t start with the customer experience. It starts with my experience with the person in the mirror.” – Tracie

“If I haven’t learned something, then my day is not done.” – Nichole

“If you’re not continuing to grow, you’re always behind.” – Nichole

“We all like to say 2020, but I honestly think it started before that… 2017–2018.” – Shawna on industry shift

“If you’re a giver, you’ve got to be a receiver.” – Tracie

“Everything should be human first… and we just want to bring it back to that.” – Shawna

“Just because it doesn’t work for us doesn’t mean that you’re somehow undeserving of assistance.” – Shawna

More about Nichole:

With 20 years of executive experience in hospitality, events, and operations for 3M, Optum, and Aramark, Nichole leads with strong financial acumen and proven results. After spending seven years inside her family’s restaurant business, she developed a deep understanding of hands-on leadership, guest experience, and the operational heartbeat of a thriving hospitality brand. Now, stepping forward into her next adventure, Nichole brings the perfect blend of corporate expertise, entrepreneurial spirit, and people-first leadership to everything she does.

• Nichole's Website: www.embersandashco.com
• Nichole's Instagram: https://www.instagram.com/embersandashco/

More about Shawna: Shawna is the founder of The SMB Collective, a hospitality consulting group specializing in restaurants, wine and spirits brands, suppliers, and distributors. With deep experience in on-premise programming, retail strategy, and market development, she helps teams strengthen operations and tell their story with clarity and authenticity. Her work blends industry expertise with a human-first approach.

• Shawna's Instagram: https://www.instagram.com/the_smb_collective

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠

• ⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠

• ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠

• ⁠⁠⁠⁠⁠Link Tree⁠⁠⁠⁠⁠

• ⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠

Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

Join hosts Tracie Munce, Amy Sousa, and Lisa Carmichael for a powerful conversation with nurse and health coach, Jessica Guerrero, of This is Your Life Coaching. In this episode, the Power Lunch Podcast dives deep into the realities of health journeys, the impact of mindset, and the importance of self-compassion. From navigating perimenopause and menopause to setting boundaries and redefining what healthy means, this episode is packed with practical tips and inspiring stories. Whether you’re starting your own health journey or supporting someone else, you’ll find wisdom, encouragement, and a few laughs along the way.

References or Links Mentioned:

• Jessica Guerrero’s contact info: https://www.thisisyourlifecoaching.com/

Notable Quotes:

• “You can’t hate yourself into a version that you love.” – Jessica Guerrero
• “Pick one thing and be consistent with it.” – Amy Sousa
• “You are entitled to boundaries, and you get to say what’s okay and what’s not okay for you.” – Jessica Guerrero
• “Stop focusing on the past. Focus on the future.” – Lisa Carmichael
• “You can be healthy at many different sizes. You do not have to fit in one specific box to be considered ‘healthy.’” – Jessica Guerrero
• “If you had just five minutes a day to improve your health, how would you use it? Moving my body, it’s my number one thing.” – Jessica Guerrero

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch 

Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

• ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠

• ⁠⁠⁠⁠Facebook⁠⁠⁠⁠

• ⁠⁠⁠⁠Linktree⁠⁠⁠⁠

• ⁠⁠⁠⁠Website⁠⁠⁠

Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

In this episode of the Power Lunch Podcast, Amy Sousa, Tracie Munce, and Lisa Carmichael continue their conversation with Maggie Judge, founder of Tools for Life.

Maggie shares her journey from corporate workaholic to entrepreneur and coach, discussing the importance of mindset, momentum, and leading from within. The conversation covers personal development, journaling, self-care, and practical advice for women entrepreneurs on thriving both personally and professionally.

References & Links Mentioned:

• Tools for Life: https://toolsforlife.lyfe.com (Maggie’s website)

• Glennon Doyle’s book “Untamed” (referred to as “Untamed heart”)

• Brene Brown (her free assessment is mentioned, but no direct link provided)

• Mel Robbins (mentioned as an inspiration)

• Jason Stevenson’s YouTube channel for guided meditations

Notable Quotes:

• “The three steps to mastery really is knowing it, feeling it, and then embodying it.”

• “The embodiment came from even listening in my dreams... I was learning so much from my subconscious self during the dreams.”

• “The minute you put a disempowering belief with an I am statement, that's when we have to stop ourselves.”

• “It's not a sign of weakness. It's not a sign of you can't do it. There's just things that your sweet spots serve. So it's finding that and then reaching out for help.”

• “Tears are divine essence. Just like rain waters soil so that your plants can grow, the tears are watering those emotions, so that you can grow as a person.”

• “Imagine if their light was just a little bit brighter, showing up for themselves along with hustling through.”

  Call to Action:

  If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch 

  Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

  Connect with us:

  • ⁠⁠⁠Instagram⁠⁠⁠

  • ⁠⁠⁠LinkedIn⁠⁠⁠

  • ⁠⁠⁠Facebook⁠⁠⁠

  • ⁠⁠⁠Linktree⁠⁠⁠

  • ⁠⁠⁠Website⁠⁠

  Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

  
  

Hosts: Amy Sousa, Tracie Munce, Lisa Carmichael

In this episode, Amy, Tracie, and Lisa dive into the big shifts in business and life, reflecting on lessons learned from the pandemic, how their values around work and success have evolved, and the importance of community and collaboration. The conversation covers:

• The transformative power of cold dipping and building community

• Navigating business changes and personal growth during and after the pandemic

• Letting go of competition and embracing self-improvement

• Leadership lessons: curiosity, grace, and supporting your team

• The value of asking for help, making new connections, and finding mentors

• Advice for listeners: stop hustling for things that no longer serve you, and give yourself permission to seek support

  Notable Quotes:

  • “Ask for help. And don’t be afraid to ask for help. Because even though someone may not be able to help you the way you think you need help, they may give you a completely different way of helping you than you ever expected.” – Lisa Carmichael

  • “Collaborate often, make new friends, and get out of the box.” – Amy Sousa

  • “Get in the room. That’s going to stretch your level of thinking, your level of belief. Look for people that are doing what you really want to do, rather than judgment. Get curious. Find your mentors.” – Tracie Munce

  • “When I stopped comparing myself to my co-workers, that’s when my numbers improved, because I was always worried how they were doing. I had to be better than them. And when I let go and just looked at my own numbers and focused on who I was and how I could become better, that changed everything.” – Lisa Carmichael

  • “If something we shared sparked a new idea, gave you a fresh perspective, or simply made you feel seen, we’d love for you to pass it on.” – Amy Sousa

  
  

Action Items:

• Lisa: Ask for help and be open to receiving it in unexpected ways.

• Amy: Collaborate often, make new friends, and get out of the box.

• Tracie: Get in the room, find mentors, and don't settle.

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch 

Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠⁠Instagram⁠⁠⁠

• ⁠⁠⁠LinkedIn⁠⁠⁠

• ⁠⁠⁠Facebook⁠⁠⁠

• ⁠⁠⁠LinkTree⁠⁠⁠

• ⁠⁠⁠Website⁠⁠

Join Amy Sousa, Tracie Munce, and Lisa Carmichael as they dive into the mindset shifts that drive business success. In this episode, the hosts discuss the power of delegation vs. leveraging, the importance of self-care for entrepreneurs, and how hiring the right help can free up your time for what matters most. The conversation explores overcoming limiting beliefs—especially for women in business—and the value of showing up authentically. Each host shares their personal “power move” that changed everything, from embracing personal development to letting go of the need for permission.

Key Takeaways:

• Why delegating and leveraging are essential for growth

• The impact of mindset on business and leadership

• The importance of self-care and setting boundaries

• Overcoming limiting beliefs and embracing authenticity

• Actionable tips for hiring support and protecting your time

Tune in for bold insights, real stories, and practical advice to help you break through your own glass ceiling!

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠Instagram⁠⁠

• ⁠⁠LinkedIn⁠⁠

• ⁠⁠Facebook⁠⁠

• ⁠⁠LinkTree⁠⁠

• ⁠⁠Website⁠

Hosts: Amy Sousa, Tracie Munce, Lisa Carmichael and Guest: Maggie Judge

In this inspiring episode, the Power Lunch team welcomes Maggie Judge, who shares her journey of resilience and reinvention after a breast cancer diagnosis. Maggie discusses the mindset shift that helped her move from burnout to transformation, and how she developed her life philosophy: “Loving yourself forward every day.”

Key Topics Discussed:

• Maggie’s wake-up call: How a cancer diagnosis led to a new approach to life and work.

• The “Four Ps” transformation: Moving from perfecting, pleasing, proving, and producing to being present, playful, purposeful, and open to possibility.

• Befriending the inner critic: Naming and understanding the inner voice (Roxy, Linda, Bruno) and learning to navigate self-talk.

• The difference between self-care and restoration, and the importance of showing up for oneself in new ways.

• Personal power moves: Each host and guest shares a “power move” they’re making this week, from prioritizing health and family time to asking for help and embracing new opportunities.

Memorable Quotes:

• “Progress over perfection.”

• “What you seek is seeking you.”

• “It’s in the stillness that we hear those answers.”

• “Keep showing up, keep rising, and remember there’s no ceiling you can’t break through.”

Takeaways:

• Mindset shifts can be born from life’s toughest moments.

• Naming and befriending your inner critic can help transform negative self-talk.

• • Restoration is about showing up for yourself in meaningful ways, not just self-care routines.
  • Community and honest conversations empower women to support each other on their journeys.

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠Instagram⁠⁠

• ⁠⁠LinkedIn⁠⁠

• ⁠⁠Facebook⁠⁠

• ⁠⁠Linktree⁠⁠

  Website⁠⁠

Breaking Through the Glass Ceiling

Welcome to the very first episode of the Power Lunch podcast, hosted by Amy Sousa, Tracie Munce, and Lisa Carmichael. In this inspiring kickoff, the hosts share the story behind their women’s networking group, the Glass Ceiling Foundation, and discuss the power of community, connection, and showing up for yourself and others.

Listen in as they reflect on:

• The origins and growth of their monthly happy hours and Power Lunch events

• The importance of amplifying women’s voices and supporting each other’s dreams

• Personal stories of stepping out of comfort zones and embracing self-worth

• Why thinking bigger and believing in yourself can change everything

Key takeaways:

• Encourage women to slow down, listen to their inner voice, and recognize their inherent worth

• Amplify women’s voices and help them realize their dreams are not too big

• Consistently show up and stretch yourself, even when it feels uncomfortable

If this episode sparked a new idea or made you feel seen, share it with a friend and subscribe for more bold, brilliant conversations. Remember: there’s no ceiling you can’t break through!

Connect with us:

• Instagram

• LinkedIn

• Facebook

• LinkTree

• Website

In this episode of The Power Lunch Podcast, hosts Tracie Munce, guest host Nichole Munce, and Lisa Carmichael welcome marketer and social media expert, Sheryl Berg, founder of Lemonade Media Group, along with special guest co‑host Nicole Munce.

Sheryl shares how she:

• Reinvented herself after divorce and built Lemonade Media Group
• Balances motherhood, entrepreneurship, and a creative career
• Uses storytelling to help businesses stand out online
• Manages overthinking with tools like journaling and voice notes
• Encourages women to show up imperfectly and authentically on social media

You’ll learn:

• A simple 10‑second mindset shift to post with more confidence
• Why imperfect content often performs better than polished content
• Sheryl’s suggested content mix (imperfect, educational, storytelling, sales, and high‑end)
• How masterminds and community support can fuel your business growth

Sheryl closes with a powerful challenge: create one piece of content today without overthinking it and just see what happens.

• Lemonade Media Group (Sheryl’s company)
• Glass Ceiling Foundation Mastermind 

Notable Quotes:

“Foundations are built one brick at a time. So if you overthink, you’re kind of like, scattered everywhere.” – Sheryl

“Overthinking is because it comes from caring. It’s because you care, and it is a sign that you want to make an impact.” – Sheryl

“We don’t need to be perfect to be powerful online.” – Sheryl

“You don’t have to be the new viral sensation. You have to be something for somebody.” – Nicole

“If your words help one person, the post has already done its job.” – Sheryl

“You need the three P’s: presence, passion, purpose. If you have those things… that’s all you need to make great content.” – Sheryl

“I’m just challenging the listeners today to create something and not overthink it and just watch what happens and just put it out there.” – Sheryl

Connect with Sheryl at Lemonade Group

• Website: www.lemonademediagroup.com
• Instagram: ⁠https://www.instagram.com/lemonademediagroup
• Facebook: https://www.facebook.com/lemonademediagroup
• LinkedIn: ⁠https://www.linkedin.com/company/lemonademediagroup
• ⁠TikTok: https://www.tiktok.com/@lemonademediagroup

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

• ⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠

• ⁠⁠⁠⁠Facebook⁠⁠⁠⁠

• ⁠⁠⁠⁠Link Tree⁠⁠⁠⁠

• ⁠⁠⁠⁠Website⁠⁠⁠⁠

Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

In this episode of the Power Lunch Podcast, hosts Tracie Munce and Lisa Carmichael sit down with Amy Sousa, magazine owner, community connector, and publisher of Eagan City Lifestyle to talk about grit, community, and the courage to pivot when life forces you to pause.

Amy shares the real story behind her leap from a 21-year corporate career into entrepreneurship — a decision sparked by a medical leave and health scare that forced her to reassess what truly mattered. What followed was a bold pivot: purchasing a magazine franchise in April 2022 and launching her first issue just five months later.

This conversation offers an honest look at what it takes to build a print-first brand in a digital world, and why trust, consistency, and community still win.

What You’ll Hear in This Episode

• Why Amy left corporate after 21 years and chose entrepreneurship
• The realities of cold calling, networking, and building relationships locally
• How a print magazine remains trusted, tangible, and impactful in today’s world
• What it’s like working alongside her husband Matthew as editor and behind-the-scenes partner
• Balancing marriage, motherhood, a full-time publication, and two hair salons
• Why her word of the year is grit — and what that really looks like in action
• Advice for women who feel the pull to leap but are afraid to start

Amy also shares how she uses the magazine as a platform to give back to the community and spotlight local businesses in meaningful ways.

About Our Guest

Amy Sousa is the Owner & Publisher of Eagan City Lifestyle, a luxury lifestyle magazine serving Eagan and surrounding Dakota County communities.

More than a magazine, Eagan City Lifestyle is a multi-platform brand that connects residents through print, digital content, social media, and curated events — reaching over 85,000 readers each month.

Business Tagline: Celebrating the Heart of Our Community

Community & Events Mentioned

• Eagan City Lifestyle Gala and Community Awards
• Upcoming golf tournament at Brackett’s Country Club on August 31, 2026
• Local partnerships with business owners, nonprofits, and civic organizations
• The power of genuine connection in strengthening small businesses

Notable Quotes

“I realized I was just a number drinking the corporate Kool-Aid for 21 years, so I left corporate and purchased the franchise.”

“Print is more trusted in our community. The magazine is digestible in about 30 minutes.”

“I truly use the magazine to give back to the community.”

“You might not need a dentist or a florist today, but when you see them consistently, you know exactly where to go when you do.”

“My advice is simple: jump in. Don’t overthink it. Surround yourself with like-minded people.”

“Everybody needs a Matthew in their life.”

Connect with Amy & Eagan City Lifestyle

Website: https://citylifestyle.com/eagan
Instagram: https://www.instagram.com/eagancitylifestyle
Facebook: https://www.facebook.com/EaganCityLifestyle
LinkedIn: https://www.linkedin.com/company/eagan-city-lifestyle
Digital Magazine Archive: https://citylifestyle.com/eagan/issues

Notable Mentions

This episode is a reminder that courage doesn’t always show up loudly. Sometimes it looks like grit, consistency, and choosing yourself — even when the path forward isn’t perfectly clear.

Whether you’re curious about entrepreneurship, community-based marketing, or redefining success on your own terms, this conversation will leave you encouraged and grounded.

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠⁠Instagram⁠⁠⁠

• ⁠⁠⁠LinkedIn⁠⁠⁠

• ⁠⁠⁠Facebook⁠⁠⁠

• ⁠⁠⁠Linktree⁠⁠⁠

• ⁠⁠⁠Website⁠⁠⁠

Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

Hosts: Amy Sousa, Tracie Munce, and Lisa Carmichael discuss the Lone Wolf Myth.

In this episode, Amy, Tracie, and Lisa dive deep into the myth of the "lone wolf" and the belief that women must do it all alone to be strong and successful. They explore how this mindset is shifting toward collaboration, community, and co-elevation, and share personal stories about overcoming competition, intimidation, and imposter syndrome. The hosts discuss the power of supporting one another, the importance of reflection and self-care, and how the Glass Ceiling Foundation fosters a thriving, inclusive community for women at all stages of their journey.

Key Discussion Points:

• The impact of the "lone wolf" mentality among women in business and life.

• How independence has been historically equated with strength, and why collaboration is now recognized as a greater force.

• Personal experiences with competition, intimidation, and the transition to supporting and uplifting other women.

• The concept of being in competition with your past and future self, and strategies for personal growth and self-reflection.

• The importance of community events such as book clubs, breakfast clubs, happy hours, and masterminds in building connections and breaking the glass ceiling.

• Practical ways to support other women, such as social media collaboration, online reviews, and genuine networking.

• Addressing imposter syndrome and embracing authenticity and self-worth.

• The value of discernment in building your circle and letting go of the need to be liked by everyone.

Notable Quotes:

• "We rise faster, higher, and stronger when we rise together."

• "Collaboration is huge. There are enough clients for everyone."

• "Alpha women, when they run together, are so much more powerful than when they compete."

• "Triggers are an opportunity to learn more about ourselves."

• "Everything you need is already within you."

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us:

• ⁠⁠Instagram⁠⁠

• ⁠⁠LinkedIn⁠⁠

• ⁠⁠Facebook⁠⁠

• ⁠⁠Linktree⁠⁠

• ⁠⁠Website⁠⁠

Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!

Hosts Tracie Munce, Amy Sousa, and Lisa Carmichael welcome wellness disruptor Aeronica Singh to the Power Lunch Podcast. In this inspiring, fast-paced episode, Aeronica shares how the ancient practices of yoga and mindfulness empower high-achieving women to navigate overwhelm, create boundaries, and rediscover their vibrancy. From actionable rituals to debunking productivity myths, the conversation delivers bold advice for building a thriving, authentic life.

References/Mentions:

• Follow Aeronica Singh on Instagram: @flowwitharrow
• Aronica’s online yoga and breathwork classes: 6:30-7am & 7:30-8:30am CT (details on IG)
• Local Twin Cities pop-up yoga events (check IG for updates)

Notable Quotes:

• “Instead of doing it all, feel it all. Feel everything that is happening, whether you are angry, whether you are sad — feel it all.”
• “You are going to identify your own patterns. If you know that you are suffering from your patterns, then you are going to start questioning them, and then you can change them.”
• “Give yourself that one hour of undisrupted time. If your brain is out there, you should be out there—not on the mat.”
• “It’s not my journey, it’s your journey. I’m just helping you out with the tools.”

Summary:
Learn how to set boundaries, cultivate awareness, and build resilience—one breath at a time—through wit, honesty, and action from the mat to daily life. Listen now for bold insights you’ll want to put into practice today!

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch 

Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

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Our Hosts: Tracie Munce, Amy Sousa & Lisa Carmichael

A festive, fast-paced episode filled with cheer, connection, and a whole lot of personality.

In this special holiday edition of the Power Lunch Podcast, Tracie, Amy, and Lisa swap the deep dives for rapid-fire questions and quick-hit reflections. It is fun, cozy, and exactly the kind of energy you want during the holiday rush.

Settle in for a joyful mix of laughter and insight as they share:

• Favorite holiday drinks, from classic cocoa to something with a little extra cheer
• One-word themes for 2025 and why each word matters • Traditions that never get old, including decorations, caroling, and matching PJs
• The biggest lessons learned in 2025 (consistency, release, openness)
• Go-to holiday movies everyone should watch at least once • Gift-buying personalities: the early planner vs. the last-minute sprinter
• What they’re leaving behind and what they’re carrying into 2026 • Holiday foods they absolutely cannot resist
• Intentions and hopes for the new year

As you listen, consider this our heartfelt wish for you: may your holidays be filled with connection, joy, and the people who make this season meaningful.

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

Connect with us: glassceilingfoundation.org

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

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In this episode of the Power Lunch Podcast, Amy Sousa, Tracie Munce, and Lisa Carmichael challenge the conventional view of self-care. They dive into what real wellness means for women who lead whether at home or in business. From nightly rituals to redefining rest and restoration, the hosts unpack the difference between relaxation and true renewal, sharing their personal routines and candid perspectives.

Notable Quotes:

• “This isn't about bubble baths and green juice. It's about the kind of wellness that sustains women who are building businesses, raising families and changing the world.” — Amy Sousa
• “There's a difference between relaxing and rest, yep, because I think rest is, in my mind, I try to use it as short for restoration.” — Tracie Munce
• "I make sure that I am in bed or done for the day by 8pm. I even have an alarm that goes off at 8pm to remind me I need to be slowing down, shutting down." — Lisa Carmichael

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch 

Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

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Hosts Tracie Munce, Amy Sousa, and Lisa Carmichael dive deep into the messy, beautiful process of “becoming” in business and in life. From delegating and releasing control, to re-examining old habits and setting powerful new routines, this episode is filled with real talk, laughter, and inspiration. Discover the importance of blocking time for yourself, the courage of trying new things at any age, and the role of a strong tribe in fueling your momentum.

Notable Quotes:

• “You’re either growing or you’re stagnant. Yeah, you’re dying. That’s the bottom line.”
• “Laying the ego down – we don’t have to know it all.”
• “Nobody’s going to have the type of commitment to your business that you have. No one has that vision.”
• “If it doesn’t exist in my calendar, I’m not going to be there.”
• “Life is about fun… We have to keep doing new things, because becoming the version of me in this vision that I have will require new adventures.”
• “Once you figure something out, the more you do it, the easier it gets. And you build momentum.”

Ready to get inspired? Tune in and join the conversation on embracing change, self-care, and living boldly – at any stage of the journey!

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman. Subscribe to the Power Lunch 

Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

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Join hosts Tracie Munce, Amy Sousa, and Lisa Carmichael as they welcome wellness advocate Sheila Hittner for a high-impact conversation on cleansing, nutrition, and personal transformation. Discover the power of viewing food as medicine, why intentional cleanses matter, practical steps for detoxing, and how small changes can lead to a vibrant, healthy life. This episode unpacks myths, shares real-life stories, and offers actionable advice for anyone ready to level up their well-being. Whether you're curious about cleanses, fighting fatigue, or seeking overall vitality, there's powerful insight waiting for you here.

References/Links Mentioned:

• Fast Like a Girl book link: https://www.amazon.com/Fast-Like-Girl-Healing-Hormones/dp/1401969925
• Our Healthy Home. Keith and Sheila Hittner Healthy Homes Abundant Lives
• https://ourhealthyhomes.com/

Notable Quotes:

• “Is this fueling you or is it clogging you?” — Tracie Munce
• “The cleansing is the root of where we need to start in order for all of those other things to fall into place.” — Sheila Hitner
• “Fruit is a simple sugar. Your body knows what to do with fruit. It’s what God gave us. God didn’t give us that Snickers.” — Sheila Hittner
• “You need somebody in your corner to walk you through all of these cleanses.” — Sheila Hittner
• “It’s never just one thing, right? When you have something, there’s usually one, two, or three things.” — Sheila Hittner
• “If anybody can make these changes, I mean, if I can, anybody can.” — Sheila Hittner

Call to Action:

If this episode sparked a new idea, gave you a fresh perspective, or made you feel seen, share it with a friend or fellow powerhouse woman.

Subscribe to the Power Lunch Podcast so you never miss an episode, and remember: keep showing up, keep rising, and there’s no ceiling you can’t break through!

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Don’t forget to subscribe so you never miss an episode, and share this podcast with someone who could use a little midday inspiration!