Shows
Reclaim Your Rise: Type 1 Diabetes with Lauren Bongiorno177. Insulin Sensitivity, Hormones, and the T1D Weight Loss Conversation No One’s HavingIn today’s episode, I’m joined by Joelle Cavagnaro for a powerful conversation on what’s really going on with weight loss, insulin sensitivity, PCOS, and GLP-1s, especially for women living with T1D. We dive into the science behind smarter workouts, why more cardio isn’t always better, and how strength training plays a key role in improving blood sugar and hormone balance. With a Master's in Exercise Physiology and a passion for educating & guiding others, Joelle brings a refreshing blend of real-life experience and evidence-based guidance to help you stop chasing quick fixes and start building...2025-06-2458 min
Healthy LongevityJoelle Kaufman: Breast Cancer Champion and author of Crushing the Cancer Curveball: A Playbook for the Newly Diagnosed and their Family and Friends.If you or someone you know has been diagnosed with cancer, the hour you spend listening to this podcast will be life-changing and, possibly, lifesaving. In this episode, Dr. Comite talks with breast cancer survivor Joelle Kaufman, author of the book Crushing the Cancer Curveball. Kaufman was a cancer caregiver (to her mother and sister) before she was a breast cancer patient herself. “The BRACA1 gene was woven into our DNA fabric like an unwanted heirloom,” she says. Kaufman and Lauren Esserman, MD, director of the Breast Care Center at University of California, San Franciso School of Medicine and the...2025-03-191h 18
Tall BlondeHow To Outsmart A CheaterIn today's episode, I'm joined by longtime friend Joelle to chat life in London vs Toronto, keeping your circle small, dealing with different male behaviour, how to know what you want in a guy, why men cheat, how to make an ick list & more!
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Spotify: https://open.spotify.com/show/7ukk999oid93llEkOdXM1C?si=274b2c7d0acd4d2c
Apple Podcasts: https://podcasts.apple.com/us/podcast/tall-blonde/id1607691581
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LIVING IN SYNC | Lifestyle & Wellness for Women in their 30sIt's Okay to Change... Lauren Francois on Finding Joy in New Directions & Being a Stay at Home MomIn this episode of the Living in Sync Podcast, I'm thrilled to welcome back my dear friend, Lauren Francois, for an insightful conversation about life's changes and transitions. Lauren shares her personal journey from being a full-time entrepreneur to becoming a stay-at-home mom. We delve into the challenges, decisions, and internal work involved in making such significant shifts. We also discuss the importance of allowing ourselves to change our minds, the value of community and unsupervised play for children, and balancing personal fulfillment with family priorities. Join us to learn how embracing new phases can bring more joy, presence...2024-10-071h 00
Sustainably LBJoelle Tangen Designer and Owner of La Jolie Joelle - Your Niche in the Sustainable Puzzle, Fashion as Wearable Art, Life as Your Personal RunwayFor this episode of Sustainably LB, I got to share space with Joelle Tangen, Designer and Owner of La Jolie Joelle. After learning about the overwhelmingly unsustainable nature of the fashion industry in college, Joelle sought to pave her own way by focusing on sustainability and what that niche is for her. Her love of nature and creating has led her to curate her own fashion line, build upcycled art outside of the realm of clothing and had her creating sustainable drag for Pattie Gonia. I am so grateful that I got the chance to sit with Jo...2024-08-2757 min
Woman's HourLesbian bars, Period Tracker Apps, World champion boxer, Lauren Price MBEAfter going viral on social media earlier this year, new bar La Camionera is planning to open a permanent inclusive venue for “lesbians and their friends”. Reporter Martha Owen has been following as they prepare to open and hears why these spaces are important from DJ Yvonne Taylor, event organisers Jess Whiting Boult and Tabs Benjamin, and poet Joelle Taylor. And Anita Rani is joined by filmmakers Erica Rose and Elina Street, creators of The Lesbian Bar Project, to discuss their award-winning series about lesbian bars in the USA and Germany.Period tracker apps claim to help wome...2024-05-1757 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sPivoting into Purpose: The Power of Pursuing Your Unique Gifts with Lauren Ricks Postpartum Doula & Postnatal Fitness SpecialistIn this episode of the Living in Sync Podcast, I am bringing on my bestie to talk about making pivots in life. We both have experienced this in our careers lately and we have a candid conversation about trust, faith, and letting God lead the way.
"Trusting that God is going to give you the next right step when it's in your timeline and just trusting that it will all play out."
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www...2024-04-2953 min
THE WEALTHY WOMAN PODCAST166 \\ The Power of Working & Living in Full Alignment with Your Human Design: A Case Study with Podcast Host & Producer, Joelle SuessThis episode of The Wealthy Woman Podcast is very special because I am bringing on my friend, Joelle Suess, host of the Living in Sync Podcast & my podcast producer to talk about how business and life got easier after understanding her human design. When I got into human design this year I asked Joelle if I could look at her chart and study it as I was learning. She is a generator with a lot of defined centers. We talk about the importance of her avoiding burnout, “waiting to respond” being her strategy, being an emotional authority, and detaching her...2023-10-231h 13LIVING IN SYNC | Lifestyle & Wellness for Women in their 30sWorking in Full Alignment | How Human Design has Helped Me Grow My Business This Year with Lauren Francois Human Design, Money, & Mindset ExpertIn this podcast episode I am sharing with you an interview that I was a part of on THE WEALTHY WOMAN PODCAST hosted by my friend and client Lauren Francois.
Lauren is a Human Design expert and mentor to ambitious women that want to create more success & wealth with ease. In her mentorship and coaching programs she helps women live in alignment, work less, & earn more! At the beginning of the year Lauren reached out to me to pull my chart and explain to me my human design. At first I was like "sure why not, how c...2023-10-231h 13
TEN Talks with Joelle SamanthaDemystifying Type 1 Diabetes, Insulin Resistance and Insulin Sensitivity, and Working From the Inside Out with Lauren Bongiorno (Ep. 48)There's a good amount of confusion around diabetes and the difference between Type 1 and Type 2 and I wanted to bring on a good friend and expert this week to talk about this topic. Lauren Bongiorno is the CEO of Risely Health and the Host of Reclaim Your Rise. We discuss everything Type 1 diabetes to daily struggles we often don't consider, additional planning that is involved, the wave of CGM's, and more! Time Stamps: (0:58) Lauren’s Story and Finding Type 1 Diabetes (2:30) Type 1 vs Type 2 Diabetes (9:30) Daily Struggles with Type...2023-10-0454 min
Cradle to the GraveEpisode 19: 1980 - Part 1The year was 1980 and 9 year old Erik started the new decade pretty much the same as always, reading comics, playing with Star Wars toys, and watching Creature Features Saturday mornings on Channel 40. But there was a rumbling in the wind about something called a Video Cassette Recorder - VCR for short - that would change everything! Soon that VCR would allow Erik to watch these 5 films talked about on this episode in the comfort of his own home!Intro song: "Cars" by Gary Numan (1980)Email the show: http://cradletothegravepod@gmail.comFollow the...2023-07-012h 21LIVING IN SYNC | Lifestyle & Wellness for Women in their 30sWealth, Money, & Motherhood | The Importance of Women Becoming Wealthy, Teaching Kids About Money, How Money Improves Your Relationships, & MORE | Conversation with Lauren FrancoisIn this episode of the Living in Sync podcast, host Joelle and guest Lauren Francois discuss money mindset, wealth, and defining wealth for oneself. They share their personal journeys with money mindset and how it has impacted their lives and businesses.
Lauren emphasizes the importance of women becoming wealthy and involved in finances, and they discuss the common issue of fights over money in relationships.
They also touch on the importance of women pursuing wealth, not just for personal gain, but for the ability to make a positive impact in the world. The episode concludes...2023-05-161h 27
Returning to UsBuilding your family systemToday is the last episode in our series on how other cultures raise children.Throughout the world parents use a whole network of people to help raise their child. In this episode Lauren discusses how you can create that network. This not only gives you a break from your kids but exposes your kids to people of all ages. Ideas discussed include: Allo parenting - allow older kids to help parent the youngerCreate a network of older people in your community to act as Aunties and Uncles and help take shifts with childcare. Build a multi-age pla...2023-04-0316 minReturning to UsBuilding Resilience and Self-EsteemOver the last few episodes, Lauren has discussed how other cultures teach cooperation, helpfulness, motivation, and emotional control. Today she discusses building self-esteem in our kids which leads to more resilient and less anxious children. In the last few years we have moved away from a strict authoritarian approach to parenting. The US has embraced giving kids a little more control while, at the same time, we became overprotective and controlling in a different manner. This episode discusses six ways to help your kids become more resilient and gain self-esteem.Limit your requests or ord...2023-03-2725 minReturning to UsHow On Earth Do We Deal with Misbehavior? Pt. 3Over the last few episodes, Lauren has discussed how other cultures teach cooperation, helpfulness, motivation, and emotional control. This is the third episode in a three part series on how other cultures handle children's misbehavior. You can find the link to the first two episodes in the show notes. Lauren does a quick review of the strategies discussed in the first two episodes and then adds a couple more. Today these include using role play, questions, and general lightheartedness to change the situation. Lauren answers this week’s listener question during the epis...2023-03-2015 minReturning to UsHow on Earth Do We Deal with Misbehavior? Pt. 2Over the last few episodes, Lauren has discussed how other cultures teach cooperation, helpfulness, motivation, and emotional control. This is the second episode in a three part series on how other cultures handle children's misbehavior. You can find the link to the first episode in the show notes. Lauren does a quick review of the strategies discussed in the first episode and then adds a couple more for younger kids. The new strategies are:Turning science into real lifeMaking objects talkMonster storiesListen to the episode to hear stories demonstrating each of these methods. ...2023-03-1318 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30s[Girl Chat] Overwhelm, Ditch Social Media, Swim Suits, Extensions, My Workouts, and more!Here is a just a random chat between you and me about a lot of topics!
Come talk with me on Instagram about anything mentioned!
@joellesuess
Phone Addiction Episode
My Wellness Plan Episode
Podcast Shout Outs
The Wealthy Woman - Lauren Francois
THE UNRULE/Y ENTREPRENEUR - Andrea Crowder
Her.Unlocked - Brittany Heyboer
2023-03-1026 minReturning to UsHow On Earth Do We Deal with Misbehavior?Over the last few episodes, Lauren has discussed how other cultures teach cooperation, helpfulness, motivation, and emotional control. This is the first episode in a three part series on how other cultures handle children's misbehavior. She discusses six different ways to correct misbehaviorA strong “No” or “The Look.” Consequence puzzlesQuestionsResponsibilityActions and not wordsIgnoringThe goal is to teach children to use their executive functioning and learn why the misbehavior is not beneficial to them or your family, not to punish.Lauren answers this week’s listener question during the episode: How do I get...2023-03-0615 minReturning to UsHow Other Cultures Teach Emotional Control - Pt 2In this episode Lauren continues her discussion of how other cultures raise their children and teach them emotional control. She talks about the use of “awe” in calming down yourself and your kiddo. There are things we see everyday and don’t notice, beautiful views for instance, that if you open your eyes and look at them with awe bring you back to the present. So, take your kids outside to calm them down. When they are old enough and have their calming strategies in place, ignore the behavior. Use this in a mindful way once the...2023-02-2712 minReturning to UsHow Other Cultures Teach Emotional Control - Part 1In this episode Lauren continues her discussion of how other cultures raise their children to be a part of the family unit in a helpful and cooperative way. To raise helpful, cooperative, and motivated kids you have to teach them emotional control and how to return to a calm, neutral state. The first way we do this is to model calm to our children. How do we do that when they are pushing our buttons, not listening, or throwing a tantrum? This episode walks you through some techniques to return yourself to a calm state before dealing w...2023-02-2025 minReturning to UsInstilling Intrinsic Motivation In Your KidsMany parents and teachers use bribes to get kids to do tasks that are unappealing to them. But, bribing kids doesn’t teach them how to be intrinsically motivated to do a task which is a skill they’ll need as they grow older. So, how do we motivate kids to do unappealing tasks without bribing them? Lauren walks you through the do’s and don’ts of motivating your kids without bribing, overly praising them, or using an authoritarian approach.Lauren answers this week’s listener question during the episode: Why do so many kids...2023-02-1319 minReturning to UsHow to Make Kids CooperateToday Lauren discusses getting your kids to cooperate. She talks about merging the world of kids and adults so that your kids are a part of your life and understand their responsibility. The podcast looks into creating independent and autonomous kids so you can have your own life and your own identity. This is a can’t miss episode for anyone feeling like they have become lost in being a Mom. Lauren answers this week’s listener question during the episode: Lately I am fighting a lot with my kids. Try-at-home tip: Com...2023-02-0621 minReturning to UsHelpfulness: How to Make Kids HelpfulThe first in a three part series discussing how other cultures raise their children. In this installment, Lauren discusses how cultures raise helpful children and how to incorporate that into your family, whatever the age of your kiddos.She discusses the view of a family as a team, acomedido, and how to start these practices in your own home. There are only three rules: Make the request clear.Make the request doable.Don’t force it. Lauren answers this week’s listener question during the episode: Why do so many kids need con...2023-01-3016 min
Other Minds Podcast8. Lauren Newton, Vocal Adventures in Free ImprovisationLauren Newton has gained recognition in both the jazz and avant-garde music scenes through her vocal practice expanding her range of voice techniques without using words, focusing primarily on vocal expression. In the episode, we talk about her collaborations with French bassist Joëlle Léandre in anticipation of their performance together at OM 26, as well as recent collaborations with pianist Myra Melford. We also discuss her new book, VOCAL Adventures: Free Improvisation in Sound, Space, Spirit and Song.
Music: “Face It 1” from Face It! by Lauren Newton and Joëlle Léandre (Leo Records); “Whisper 8” from Stormy Whisp...2022-09-2726 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sMidwestie Besties Joelle & Lauren Chat about Life Updates and What We Said We Would Never Do as But Are Now GuiltyLauren's Podcast
Becoming with Lauren Ricks
Should we start a Midwestie Bestie podcast for more episodes like these?
Go tell Lauren.
If you love BFF podcasts and judgment free mom conversations I think you will love this episdoe!
2022-09-0239 min
Tall BlondePaying For Dates, Friends Dating Flings & Dealing With Breakups | Girl Talk Q&A | S2E9In today's episode, Sarah is joined by best friends Joelle & Tori as they answer YOUR questions regarding dating advice, trouble with guys, being friends with ex's, relationship dilemma's, the best way to be asked out, dealing with being cheated, and more!#DatingAdvice #GirlTalk #QandAListen On:Spotify: https://open.spotify.com/show/7ukk999oid93llEkOdXM1C?si=JQwYKi3rSE2P1PA9GKeRXAiTunes: https://podcasts.apple.com/ca/podcast/the-good-the-bad-the-future/id1607691581SUBSCRIBE TO THE PODCAST...2022-06-1544 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - Intentional Hot Mom Summer Chat with Lauren RicksYou get to hear a conversation between my best friend and I while we had a fun girls night together!
Lauren's Podcast
2022-06-0731 min
Tall BlondeThe Ryerson Experience, University Stories & Navigating Life Post Graduation - S2E7In today's episode, Sarah is once again joined by best friends Joelle Wood & Tori Krafczek to chat their post-secondary experience attending Ryerson University. Topics discussed include why Ryerson, the admission process, making friends in university, working out during school, balancing partying with life, embarrassing moments, clubbing and bar spots in Toronto, finding a job post-graduation, and more!Welcome to Season 2 of The Good, The Bad & The Future Podcast, hosted by Sarah Laur...2022-06-0146 min
AsianBossGirlSpilling the Tea on Being British, Asian, and Female with Spill the ChaAs Asian Americans, we are always interested in connecting with and learning about other Asian experiences. Today, we are joined by Phoebe, Elsa, Lauren & Joelle who host their own podcast, Spill the Cha, and are all British Asian women. Join us as they spill the tea on what it's like to be a British Asian woman, including the proper way to make tea! How do you make your tea - leave a comment below!This episode was edited by Michelle Hsieh.___________________________L I S T E N E R S U R V E...2022-05-271h 22
Tall BlondeRating Coachella 2022 Looks From A Fashion Student's POV | S2E4In today's episode, Sarah is joined by best friends Tori & Joelle to chat everything fashion-forward with Coachella 2022! From casual concertgoers to in-style influencers, the girls give their thoughts and ratings on various outfit choices from celebrities including Kylie & Kendall Jenner, Hailey Bieber, Emma Chamberlain, Doja Cat, Jaden Smith, James Charles, Harry Styles, and more! The ladies also chat about staying fit, fitness motivations, and healthy active lifestyle.Welcome to Se...2022-05-0451 min
Spill The Cha#37 Author Chats w/ Aneesa MarufuIf you're a fan of YA fiction, you're going to love The Balloon Thief. We chatted with the author, Aneesa Marufu, who lives in Manchester. The Balloon Thief is a young adult fantasy inspired by her South Asian heritage and her obsession with hot air balloons.We talk about 🖊️Aneesa's journey as an author🖊️Where she gets her inspirations🖊️The reason behind her hot air balloon obsession 👀Enjoy!Connect with Aneesa//Website https://aneesamarufu.com/Twitter: https://twitter.com/AneesaMarufuInsta: https...2022-04-0413 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sHow to change your negative thinking with Lauren Francios! Elevate your life mindset work!Check our Lauren's Facebook Group for my part 1 on syncing your business creativity and productivity with your cycle.
Lauren's Course
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2022-03-2954 minSpill The Cha#36 Life in Vietnam and as a Nurse in the 60'sWe're back with a special episode with Joelle and her grandma where they talk about her grandma's life in Vietnam and as a nurse in England in the 1960's! We chat about⭐ Life in Saigon, Vietnam before the America/Vietnam war ⭐ Funny stories from when she was a nurse in the UK⭐ How she got to where she is today in SingaporeHopefully this episode encourages you to speak to your parents and grandparents about their own stories to get to know them more!~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform...2022-01-1915 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - Lauren is home for the holidays & we had a girls day!This is a fun episode with me and my bestie before the holidays! We chat, catch up, do a fun "would you rather holiday edition" and chat some more!
I hope you enjoy!
Follow us on Instagram JoelleSuess and laurenricksfit
2021-12-2340 minSpill The Cha#35 Life updates: Working life, Master's, moving abroad!It's been a while since we last did an episode with just the 4 of us and SO much has happened!Some of us have started working #adulting, some of us have moved to a different country and city... (listen for a snippet about Lauren's mini moments of fame)In Episode 35, we⭐ update you guys on our lives⭐ reflect on the past 1 year of Spill The Cha⭐ make a confession...😬Enjoy!~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀...2021-11-1519 minSpill The Cha#34 Careers Talks w/ Sophia & Jem from Bam&BeyondEP34 Careers Talk & More w/ Sophia & Jem from Bam&BeyondWe finally got to collab with two of the amazing members of @bamnbeyond Sophia and Jem! We ended up talking a lot about careers so we hope you'll be encouraged and inspired by our conversation. Here's a summary of our chat:🎥 Asians in creative industries🤝Representation and offering opportunities🤩 Biggest Asian inpsos💓 BAM projects they're proudest of~~ Enjoy! 🎙️~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthec...2021-11-0133 minSpill The Cha#33 Mental Health & Counselling as an East Asian w/ Erika Kim🌎As it was World Mental Health Day just over a week ago, we wanted to delve into this topic with someone who has a perspective on mental health as a mental health professional themselves.We had the honour of speaking with Erika, who is an Integrative Psychotherapist with a special interest in maternal mental health and intercultural topics.We discussed:💛 Switching off from work 💛 Raising her own children with a positive view of emotional health💛 Her intersectional experiences of mental health as a Korean Christian woman counsellor2021-10-1834 minSpill The Cha#32 It's "All G" w/ Unapologetically AznWe had a tonne of laughs recording this with the Unapologetically Azn gals from down under Here's some of what we chatted about:✨growing up Asian Australian and seeing just how similar our experiences over in the UK are✨our shared love for kdramas and Park Seo Joon✨explaining British slang and trying each other's accents.. lol😂Enjoy! We promise you'll end up with abs 🍫🤣Connect with Unapologetically Azn//Insta: @UnapologeticallyAznWebsite: UnapologeticallyAsian.com.au~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿...2021-10-0827 minSpill The Cha#31 Be(hind the)sea.ns w/ Amy and Karlie from Besea.n EP31 Be(hind the)sea.ns w/ Amy and Karlie from Besea.nIt was an absolute honour to chat with 2 of the powerhouses of @besea.n, @_amy_pix and @wukarlie From organising the UK's first every East & South East Asian Heritage Month #eseahm2021 to bringing the community together, the work that they've done has impacted us and so many others around Britain.In this episode, we talk about✨Creating a space for ESEA people and defined by us✨Connecting with the wider community and connecting with...2021-09-2034 min
Deep Dive with Lauren and Joelle: A SpotTheLine PodcastEpisode 7: Real-World College and High School Back-to-School Safety ... and a Cuomo UpdateHow many times did we helplessly look at our college-age kids and friends and think: How do I tell them to stay safe without being a total killjoy? Telling college students "Don't drink!" and "Don't walk alone at night!" is not an effective or realistic tactic. We have a solution. Join Lauren and Joelle as they discuss Lauren's "Real World 5+1" safety tips for the college (and high school) student. The tips are easy, logical, and they work. And Lauren reminds us: living at home does not make your college-age kid safer from sexual assault. These tips are f...2021-08-1146 min
Perfcked Podcast48. So you have trauma. Now what? Let's talk about post traumatic growth with Joelle Rabow Maletis, psychotherapist, military psychology and PTSD expertSo you have trauma. now what? Let's talk about post traumatic growth. Joelle Rabow Maletis, MAEd, MA, LMFT, is the CEO and Clinical Director of JRM&A. She is a psychotherapist, military psychology and PTSD expert. Joelle incorporates therapeutic models such as CPT, CBT, DBT, somatic work, EMDR and solution-focused therapy to allow clients to make changes in their own lives.
Her appearance highlights include being a Ted Ed PTSD video expert, as well as being featured on ABC’s 60 Minutes: Beyond the Headlines and many more. She has appeared on various podcasts including Transforming Anxiety, Root Ca...2021-05-2159 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - Mom's Trip, Intermittent Fasting, KickboxingAnother fun mom friends conversation with my bestie! We chatted about our mom's trip and how we now feel about both us and our significant others taking trips with friends. We also talk about intermittent fasting, workout plans, and so much more!
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2021-05-0745 min
Spill The Cha#30 Race & PrivilegeAfter processing the rising violent attacks on the Asian community in the US and the UK, we wanted to have a discussion around how race, and our gender, have impacted us.Some of the questions* we discussed were:💭What did you grow up believing “beautiful” looked like? Where did that come from?💭How do you define “privilege”? Articulate the privileges you have.💭What do you hope future generations understand about race?Hopefully these questions might prompt some reflection and conversations for you too so we can make change as a community...2021-04-0524 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - metabolism, money mindset, and feeling like "me again."Today I bring to you a conversation between my bestie and I. We talk about fitness, nutrition, lifestyle changes, girls weekends, and feeling like "me again" after becoming a mom.
Joelle on Instagram
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Protea Supplements
2021-04-0151 minSpill The Cha#29 Spill The Cha with John LaSpill The Cha with @lajohnla on Episode 29!We're huge fans of John, his personality and content so it was such a treat to have him on the podcast. Expect a big range of topics and some belly laughs 🤭🤣We chat -💬Life as a British Chinese guy at uni💬Toxic masculinity💬TV show and Kdrama recs💬John's current skincare routineEpisode out now on Spotify, Apple Pod + more! Link in bio 👀Connect with John//Insta: @lajohnla https://www.instagram.com/la...2021-03-2939 minSpill The Cha#28 The Gwei Low-down w/ Rev. Ollie KnightSince all of us have been blessed to grow up in a British Chinese community through our church, we thought we'd invite our youth pastor, Rev. Ollie Knight.As a "gwei lo" (aka. white guy) who has been immersed in Chinese culture since his teenage years, we thought it'd be interesting to hear about his experiences!We talk about:🌟studying Chinese at university in the UK and China🌟funny stories from his trips to China🌟nagivating a biracial relationship and fitting into the Chinese culture🌟and briefly about f...2021-03-2226 minSpill The Cha#27 Meet The Parents... Lauren and Joelle's Podcast DateMeet the parents...😬For Lauren and Joelle's podcast date, we decided to invite Lauren's mum (Kieran) and Joelle's dad (Leon) onto the pod!They chat about:💭 memories of when Lauren and Joelle grew up 💭 why auntie Kieran and uncle Leon came to the UK💭 the advice they'd give to their younger selvesLet us know your thoughts on this episode via email or Instagram below!~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spil...2021-03-1522 minSpill The Cha#26 The Single Point of Storytelling ft. Jerry Won pt.2In the second part of our conversation with @jerryjwon , we dive into ✏ why storytelling is key to bringing the Asian community together✏ the vision for @asianpodcastnetwork& more!Listen carefully to hear Jerry dropping a 🔥🤫 on how Asians are technically the majority in the world...Is there something stopping you from telling your story?Check out @dearasianamericans to hear other Asians tell their stories with boldness!~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechap2021-03-0821 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - postpartum wisdom with Lauren RicksMy bestie is back on and we are talking about all things postpartum. Between the 2 of us we have had 4 completely different postpartum experiences. We talk about our exeriences and also give wisdom on if we were to go through that season of life again with what we know now.
Postcast on PPD/PPA
Working out with littles.
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2021-03-041h 04Spill The Cha#25 Asian vs Western Skincare? Ft. Ting from LengboxWe're so excited to share our conversation with Ting from @lengbox !Lengbox is a UK based Korean skincare and beauty online shop. Lengbox are here to inspire your self-care discovery, with the best K-beauty products and routines for your skin type.We chat about:💆Behind the scenes and the journey of @lengbox💆The difference between Western vs Asian skincare💆The importance of taking time out for yourself💆Ting's top skincare recommendations 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝘁𝗵𝗲 𝗲𝗽𝗶𝘀𝗼𝗱𝗲 𝗻𝗼𝘄!𝘾𝙤𝙣𝙣𝙚𝙘𝙩 𝙬𝙞𝙩𝙝 𝙏𝙞𝙣𝙜:Instagram: @lengboxMonthly subscription skincare box: www.lengbox.com~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and fol...2021-03-0127 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sWhat does MINDSET have to do with WEIGHT LOSS?!?Is the negative thoughts you are telling yourself holding you back from your goals? This podcast is with me and my mindset mentor Lauren Francois talking about how our thoughts and beliefs impact how or if we achieve our goals!
I hope today's episode helps you become aware of thoughts or stories that have been holding you back.
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2021-02-2533 minSpill The Cha#24 Friendship Fallout... Elsa & Phoebe's Podcast DateFriendship... fallout?!😱We decided to jazz things up on the podcast and start a series of podcast dates. The podcast dates are only with 2 of us so that you can get to know our different friendships within our 4!First up we have Elsa and Phoebe sharing about✨their funny memories together from childhood✨their unique 🤭 dynamic within the group✨how they sorted out the "sticky situation" they found themselves inTune in to get to know them more !~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱...2021-02-2220 minSpill The Cha#23 Career & Culture Lessons w/ Jerry Won pt.1In EP23 we sit down to talk with Jerry Won, the founder of Dear Asian Americans and Asian Podcast Network.We talked about:🎙Embracing yourself as a POC in the workplace🎙Jerry's advice on leaving the corporate world to pursue your true passion🎙Parenting the next generation to face the worldThere was so many nuggets of wisdom that we decided to split the episode in half. So head to the link on our bio to listen to our conversation with @jerryjwon !Connect with Jerry: @jerryjwon - https://ww...2021-02-1527 minSpill The Cha#22 Speaking In Chinese For The Whole Episode!Watch the English Subtitled version on YouTube: https://youtu.be/MqhlqjmCUkc🧧To celebrate Lunar New Year (12th Feb), we decided to challenge ourselves to do an entire episode in Chinese.Yep, you read that right - 28 minutes of us speaking in Cantonese, Mandarin and a bit of Shanghainese from our first ever guest!Huge thanks to Mark for helping the conversation flow with your trilingual skills👏~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 2021-02-0828 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - breaking up with the scale, luteal phase, mom friendsAnother great episode with my bestie Lauren Ricks! We came to the computer thinking we were going to talk about motherhood friendships and how our friendship is so unique. How we do things differently in motherhood and are still great friends. But we also got into conversation about the scale. I have had an unhealthy relationship with the scale since 2018 and in January 2021 I decided to get rid of it and I am not getting it back out again.
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2021-02-0457 min
Mouse and WeensThe Fun EpisodeE102 – We just let it flow in this one and laugh way too much! Subjects include the new verb ‘to wife’, honking practice, strategically placed jewelry, and Hollywood occult workouts with our past guest, good witch, psychic, and recent tv star Patti Negri. Joelle compares rocker ex-boyfriends to The Lost Boys and we segue into Covid-19 and checking in on each others’ mental state about it all. Our Celebrity Stories That Go Nowhere segment pops up, and Julianne tells us her story about actor Michael Shannon and the legendary Joan Jett. Speedo talk reminds us of Jon Hamm, and Weens sh...2021-02-0248 minSpill The Cha#21 Behind The Scenes of Spill The Cha PodcastWelcome back to Spill The Cha Season 3! Today, we're spilling alll the cha on the behind the scenes of running the podcast.From the mic mishaps that we captured on-air (ahem Lauren) to how we divide the workflow, we give you our best tips for starting a podcast!We also give a sneak peek of what's to come in Season 3! Hint: lots of cool guests and fun episodes🤫~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 2021-02-0124 minSpill The Cha#20.5 Relax With Us!𝗪𝗲'𝘃𝗲 𝗿𝗲𝗰𝗲𝗶𝘃𝗲𝗱 𝗺𝗲𝘀𝘀𝗮𝗴𝗲𝘀 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗴𝘂𝘆𝘀 𝗹𝗼𝘃𝗲 𝗟𝗮𝘂𝗿𝗲𝗻𝘀'𝘀 𝘃𝗼𝗶𝗰𝗲 - in a non-creepy way(?) LOL🤣👀So... we decided to surprise you with a special episode with Lauren & Joelle to remind you to take time to relax!𝗕𝘂𝘁 𝗷𝘂𝘀𝘁 𝗶𝗻 𝗰𝗮𝘀𝗲 𝘆𝗼𝘂 𝗮𝗿𝗲𝗻'𝘁 𝗾𝘂𝗶𝘁𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝘀𝗹𝗲𝗲𝗽 𝘆𝗲𝘁 and listen to Lauren's bedtime reading of Peter Rabbit, Joelle's taking you on a journey to meet with your future self in this visualisation.Sit back, relax and enjoy the process - you might surprise yourself with the wisdom you'll receive through it!-Part 1 (0:52) - The Tale of Peter Rabbit reading with LaurenPart 2 (9:13) - Positive Future Visualisation with JoelleSounds by zapsplat.comThe Tale of Peter Rabbit - This eBook is for the use of anyone anywhere at no cost and with almost no restrictions whatsoever. You may copy it, give it away or re-use...2021-01-1817 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sFit Friends Conversations - Lauren RicksThis episode is a chit chat with my bestie Lauren Ricks on how cycle syncing has impacted her life, fitness, motherhood, marriage and energy!
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2021-01-0823 min
Unlock Top Full Audiobooks in Mystery, Thriller & Horror, SuspenseThe Wife Upstairs by Rachel Hawkins, Lauren FortgangPlease visithttps://thebookvoice.com/podcasts/1/audiobook/391654to listen full audiobooks.
Title: The Wife Upstairs
Author: Rachel Hawkins, Lauren Fortgang
Narrator: Emily Shaffer, Kirby Heyborne
Format: Unabridged Audiobook
Length: 8 hours 39 minutes
Release date: January 5, 2021
Ratings: Ratings of Book: 4.25 of Total 8
Ratings of Narrator: 5 of Total 3
Genres: Suspense
Publisher's Summary:
The Top 10 New York Times bestseller ‘I was completely blown away by The Wife Upstairs. This is a compulsive, irresistible retelling of Jane Eyre with a modern, noir twist – and wow, does it work’ Samantha Downing, bestselling author of My Lovely Wife Stylist’s best paperbacks of 2021 Hello Magazine’s best new books rele...2021-01-058h 39Spill The Cha#20 21 Goals For 2021𝗔𝘀 𝗟𝗮𝘂𝗿𝗲𝗻 𝘀𝗮𝘆𝘀, 𝗡𝗲𝘄 𝗬𝗲𝗮𝗿'𝘀 𝗥𝗲𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀 𝗻𝗲𝘃𝗲𝗿 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁, so we decided to put a spin on it and answer some questions for the new year...Mentioned: @britishchinesebiz : https://www.instagram.com/britishchinesebiz/Yiran Duan: @yicraftslondon https://www.yiranduan.com/@daddydumpling Tiktok video: https://www.tiktok.com/@daddydumpling/video/6901372760879058182?source=h5_m~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 𝗜𝗻𝘁𝗿𝗼 𝗮𝗻𝗱 𝗼𝘂𝘁𝗿𝗼 𝗺𝘂𝘀𝗶𝗰 by ninjoi. - Acceptance - https://thmatc.co/?l=B8AF58F 2021-01-0415 minSpill The Cha#19 2020 Round Off!👋𝗕𝘆𝗲𝗲𝗲 2020!!!👋It's been a rough year for all of us, but we also realise that it's brought opportunities for joy in the small moments too. In our LAST episode of the year😢, we sit down to discuss:🧡Our 2020 expectations vs realities🧡What we've learnt about ourselves in 2020🧡What we'd tell ourselves at the beginning of 2020Lots of juicy nuggets and funny moments in this one, we hope you enjoy it and have some motivation at the end of the year!Mentioned: Simon's post (@iseowl): https...2020-12-2821 minSpill The Cha#18 It's DMC Time (Deep Meaningful Conversation)🤧𝗕𝘂𝗰𝗸𝗹𝗲 𝘂𝗽 𝗰𝗼𝘇 𝘄𝗲'𝗿𝗲 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝗱𝗲𝗲𝗲𝗽 𝗶𝗻 𝗘𝗣18 𝗗𝗠𝗖 (𝗗𝗲𝗲𝗽 𝗠𝗲𝗮𝗻𝗶𝗻𝗴𝗳𝘂𝗹 𝗖𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻𝘀)We were in the mood to get emosh and deep so here are some of the qus we ask each other in this juicy episode:👀When are you most likely to shut people out?👀Which parts of yourself do you still seek validation for?👀If you went to a therapist today, what would they say is holding you back the most?We hope this episode reminds you that you're not alone and that it's okay to be vulnerable. Please seek help or talk to a trusted person if you feel you need extra support💙Eyes That Kiss In The Corners by Joanna Ho - https://www.harpercollins.com/products/eyes-that-kiss-in-the-corners-joanna-ho?variant=330079174...2020-12-2125 minSpill The Cha#17 'Tis The Season: 2020 Edition🎄𝗖𝗵𝗿𝗶𝘀𝘁𝗺𝗮𝘀... 2020 𝗘𝗱𝗶𝘁𝗶𝗼𝗻🎄As we all know, Christmas is going to be a bit different this year... So, in Episode 17, we reminisce about: Christmas movies, food and family traditions and more!We gotchu with our small biz recs too!🎨@storyigami - Tina is a paper artist who creates intricate origami jewellery as well as her own card collection through @theuniversalasian 📸@byheathersham - gift memories that will last a lifetime with a photoshoot with Heather, wedding + family photographer. Her style is super chilled and down-to-earth, you'll love her as much as we do!🍵@vivian_xu_ceramics - Vivian makes beautiful handmad...2020-12-1431 minSpill The Cha#16 Dating: Fishing with intentionWhat's your fishing technique?👀🎣Episode 16 is allll about dating, singlehood and eeeverything in between🙈We discuss:💛how society puts relationships on a pedestal🧡the lessons we've learnt in our seasons of dating & singlehood❤️️our red flags and deal breakers~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 𝗜𝗻𝘁𝗿𝗼 𝗮𝗻𝗱 𝗼𝘂𝘁𝗿𝗼 𝗺𝘂𝘀𝗶𝗰 by ninjoi. - Acceptance - https://thmatc.co/?l=B8AF58F 2020-12-0724 minSpill The Cha#15 Pet Peeves: Leg shaking, loud chewing, head patting...𝙄𝙨 𝙨𝙤𝙢𝙚𝙩𝙝𝙞𝙣𝙜 𝙚𝙫𝙚𝙧 𝙨𝙤 𝙨𝙢𝙖𝙡𝙡 𝙖𝙣𝙙 𝙩𝙧𝙞𝙫𝙞𝙖𝙡, 𝙮𝙚𝙩 𝙜𝙧𝙞𝙣𝙙𝙨 𝙮𝙤𝙪𝙧 𝙜𝙚𝙖𝙧𝙨?😵People walking slowly😵Burping in your face (ahem Phoebe)😵When promises aren't kept...to name just a few! This has been one of the funniest episodes yet, soo sit back and vent with us, no pet peeve is too big or small 🤣~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 𝗜𝗻𝘁𝗿𝗼 𝗮𝗻𝗱 𝗼𝘂𝘁𝗿𝗼 𝗺𝘂𝘀𝗶𝗰 by ninjoi. - Acceptance - https://thmatc.co/?l=B8AF58F 2020-11-3028 minSpill The Cha#14 Would You Rather... Stinky Tofu or Durian?Bubble tea or Ice Coffee?Egg tart or Mango Sago?Netflix or Youtube?Western music or Asian music?Listen to play along and find out our answers!🤩~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 𝗜𝗻𝘁𝗿𝗼 𝗮𝗻𝗱 𝗼𝘂𝘁𝗿𝗼 𝗺𝘂𝘀𝗶𝗰 by ninjoi. - Acceptance - https://thmatc.co/?l=B8AF58F 2020-11-2326 minSpill The Cha#13 Life at Online UniAs students, the pandemic has changed our university lives in quite a big way - classes are online, wearing masks on campus...So we thought we'd document this moment in time by talking about:🎓what studying at online uni is like🎓tips to break up the monotony of staying at home🎓how we're coping with lockdown - self-care and more!If you're a student, how has life at uni been for you? Email or DM us!💬👇~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on I...2020-11-1631 minSpill The Cha#12 What's Your Personality?Ep12 What's your personality?🤔 Myers Brigg's personality test (aka. MBTI). Most people have heard of it and taken it.But what does it mean and does it apply to us?In episode 12 we discuss whether we think our results are accurate, our relationships and friendships + more!What's your MBTI? Let us know on Instagram or email!👇~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 𝗜𝗻𝘁𝗿𝗼 𝗮𝗻𝗱 𝗼𝘂𝘁𝗿𝗼 𝗺𝘂𝘀𝗶𝗰 by ni2020-11-0933 minSpill The Cha#11 To Our Future SelvesWelcome back to Spill The Cha! After a bit of a break we're so excited to bring you Season 2🤩🤩In this episode, we talk about our plans for the future, how we feel about the pressure to know what to do and more!We hope you might be able to relate to this and we'd love to know how you feel about the future as well - plans? thoughts? feelings?👇~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com...2020-11-0221 minSpill The Cha#10 Our Podcast Journey and Q&A!We can't believe that we've reached the end of Season 1 of Spill The Cha already! So for episode 10, we recorded a Q&A with questions we received from you guys on our Instagram (@spillthecha.pod) as well as reflecting on our podcast journey.Thank you for listening and supporting us so far and we can't wait to bring you Season 2 soon! Follow us on Instagram to be kept updated.~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 2020-09-2121 minSpill The Cha#9 It's a Bloody Good One!We've been going with the flow here ~ Are we... ovary-reacting?🤔🤣 Ok enough with the period puns🙈 In this episode, we get into The first experience of our periods, What we wish we knew about having periods, The different products we use + the (lack of) education we received on it!We're also taking questions and assumptions about us for our last episode next week so email us on spillthecha@gmail.com or DM us on Insta!~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spill...2020-09-1421 min
The Treatment Room53. We Learned From the Best (Skincare Icons!) The 10 Industry Lessons That Made Us Better Estheticians.Hi Roomies!! As some of you may know, we thrive off of seeking out the TOP estheticians, experts and educators in the field so we can pass on our learnings to you! In this episode we are giving you the cliff notes of the top 10 lessons we have learned about esthetics from our guests, including JoeEllle Lee, Shelley Hancock, Danna Omari (Noyskincare), Renee Rouleau, Nerida Joy, Douglas Preston and more! We love all of our guests and although we couldn't mention all, we highly encourage you to go back and listen to more interviews! We had fun with this...2020-09-1055 minSpill The Cha#8 How Asian Are You?A dilemma we have as BBCs is being torn between British culture and Asian culture. So we decided to put our "Asianness" to the test!In episode 8 "How Asian Are You?" we talk about:🔸our True Asian Test results [ https://www.trueasiantest.com ]🔸comparing our experiences with stereotypes🔸some differences between Asian and Western cultures~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod 𝗜𝗻𝘁𝗿𝗼 𝗮𝗻𝗱 𝗼𝘂𝘁𝗿𝗼 𝗺𝘂𝘀𝗶𝗰 by ninjoi. - Acceptance - https://thmat2020-09-0737 minSpill The Cha#7 It's Ok To Not Be Ok Debrief!After we finished watching IOTNBO in just 1 week, we decided to sit down and debrief on the podcast.So you're getting a full episode of our raw thoughts breaking down the drama, from🙊the screeching deerto 🙊the incredible details in the drama......there's nothing we leave untouched!We also share your contributions from a question box we put up too.~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿2020-08-3122 minSpill The Cha#6 Kdrama TherapyIn this episode, we talk about🔸How we got into Kdramas🔸Our favourite Kdramas🔸First impressions of certain KdramasAnd discuss your opinion on Kdramas that you shared with us on our Instagram (@spillthecha.pod)~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple Podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod Intro and outro music by ninjoi. - Acceptance - https://thmatc.co/?l=B8AF58F 2020-08-2425 minSpill The Cha#5 Love & Life Advice (Advice To Our Younger Selves Pt.2)Ever wanted life advice from 20-year-olds? Here's your chance🤣In pt. 2 of our "Advice To Our Younger Selves" series, we're talking all about love + life advice!We talk about:🔸the funky usernames our younger selves chose🔸what we wish we knew about friendships🔸idolising relationships in societyWhat love / life advice would you give your younger self?~~𝗘𝗻𝗷𝗼𝘆𝗲𝗱 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲? Leave a review on Apple Podcasts and follow us on your fav podcast platform!𝗪𝗮𝗻𝘁 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀? DM us on Insta (link below) or email us at spillthechapod@gmail.com𝗖𝗼𝗺𝗲 𝗵𝗮𝗻𝗴 𝗼𝘂𝘁 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗼𝗻 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺! https://www.instagram.com/spillthecha.pod Intro and outro music by ninjo2020-08-1718 minSpill The Cha#4 Where Are You REALLY From? (Advice To Our Younger Selves Pt.1)Special thanks to BAM & Beyond for starting #AsianAugust to celebrate our identity! Links to their incredible work is below.In Ep 4, Advice To Our Younger Selves Pt.1, we talk about:🔸The dilemma we face every time someone asks us “where are you from”🔸Learning to embrace our cultural identity 🔸Whether we’re going to teach our future kids Canto / Mando🔸Loving our physical features amidst “foxeye makeup trend” & racism🔸The benefits and struggles of straddling two worlds / culturesBAM & Beyond podcast: https://plnk.to/bamnbeyond?to=pageBAM & Beyond Inst...2020-08-1023 minSpill The Cha#3 Food! Glorious, Asian Food!In this episode, we talk about🔸our favourite Asian snacks and comfort food🔸the time Lauren's dad sent her to school with...ramen👀🔸different family traditions with food - #hotpothacks🔸our best restaurant recommendations for ESEA (East & South East Asian) food in London!-Enjoyed this episode? Leave a review on Apple podcasts and follow us on your fav podcast platform!Want to share your thoughts? DM us on Insta (link below) or email us at spillthechapod@gmail.com Come hang out with us on Instagram! https://www.instagram.com/spillthecha.po...2020-08-0332 min
Perfectly FlawedSeason 2|| Episode 3|| Laure’e Joelle chat with a Mindset CoachGet some great info in coaching from our girl Guest information: Facebook- Lauree Joelle
Music By - Mike Gowans Facebook- Mike Gowans Teri Tomassetti Tamara J Stockley Lauren Schmidt insta- @gowansmike @tomassettiteri @fatal_kiss_skincare_and_more @misfitorganics2020-08-0125 min
Spill The Cha#2 All About (Our) Friendship📣🥳️Ep2 is out!We expose...🤨The one time there was a ‘big’ argument between us🙈Who the dark horse of the group is #twofaced…😴Which two members of the team fell asleep when visiting each other🕵️♀️Who the detective of the group is (you might remember from our intro posts)👵The wholesome, #wifeymaterial, see-lai of the group🤣We also talk about how we’ve been able to maintain our friendship (even whilst in different corners of the country for uni and studying abroad). - enjoy!-Come hang out w...2020-07-2724 minSpill The Cha#1 Get To Know Us!Welcome to Spill The Cha Podcast!In this first episode, we introduce ourselves and our backgrounds, reveal our favourite dim sum dishes and Asian drinks. We also spill the cha on why we started this podcast and our goals for it AND give you a sneak peek of future episodes!Make sure to subscribe, share and leave a review if you enjoyed it. We look forward to seeing you on our virtual terrace for our next episode!-Come hang out with us on Instagram! https://www.instagram...2020-07-2006 minThe Treatment Room43. Celebrity Esthetician JoElle Lee on Treating Multicultural Skin, Finessing your Extractions, and the Importance of Finding Your NICHEHi Treatment Roomies!! In this episode we are talking with JoElle Lee - Michelle Obama's personal esthetician who has been in the space for 20 years and boasts accomplishments such as starting her own skincare line, writing two best selling books, and starting her own education program for esties. We talk with her about her specialities that include treating multicultural skin and working with chemical peels. We discuss finding your niche, and why you SHOULDN'T rent your own suite straight out of estie school.
JoElle's information:
Her Books Here
www.joelleskincare.com & www.joellelee...2020-07-021h 05
Let's Talk with JoelleS1E3 Let's Talk: Anxiety w/ Cade | Are anxiety and depression the same? How to cope?Today we have the lovely Cade Lauren from @thesundaywave joining us to talk about anxiety. She's an anxiety and confidence coach from based in Manchester and we'll be covering her journey with anxiety, her toolkits and more! Enjoy!
Shownotes:
- You can’t work on something if you don’t know what it is
- We need to love, honour and accept yourself and anxiety for what it is if we’re to start to heal from it
- Toolkits (tools, practices and techniques) can help you manage anxiety, lo...2020-06-2934 min
Koger Center Arts RoundupEpisode 34: Joelle Ryan-Cook and the Columbia Museum of ArtEpisode 34: Joelle Ryan-Cook and the Columbia Museum of Art
The Columbia Museum of Art has an online collection of resources called Museum at Home. It is filled with educational videos, home projects, and so much more. Joelle Ryan-Cook talked with Nate about how the CMA is planning to reopen soon and what things might change with your museum experiences. Enjoy the Museum from Home here: https://www.columbiamuseum.org/visit/museum-home
Koger Center Arts Roundup is hosted by Nate Terracio and produced and edited by Lauren Smith; the theme music was written by Steve Borders.2020-06-0937 minLIVING IN SYNC | Lifestyle & Wellness for Women in their 30sMom Hacks FUN and SIMPLE tips for making things a little bit easierToday's podcast is a fun one! I hope it just gives you a few helpful nuggets to help you with your rhythms and routines at home and with some errands. Some of these tips will be helpful and some when social distancing is no longer in our normal life. But I wanted to share this episode anyway. Laundry, dishes, shopping those are things we do as moms and here are some helpful mom hacks to make those things a little less of a load to carry.
FREE Intentional Priority Day Planner
Intentional Priority Program
...2020-03-2418 min
Unlock Top Full Audiobooks in Mystery, Thriller & Horror, SuspenseThe Wives by Tarryn FisherPlease visithttps://thebookvoice.com/podcasts/1/audiobook/385661to listen full audiobooks.
Title: The Wives
Author: Tarryn Fisher
Narrator: Lauren Fortgang
Format: Unabridged Audiobook
Length: 9 hours 0 minutes
Release date: December 30, 2019
Ratings: Ratings of Book: 4.25 of Total 8
Ratings of Narrator: 4 of Total 3
Genres: Suspense
Publisher's Summary:
The Wives. You’re not the only one… ‘Will leave the most sure-footed reader uneasy until the last word is read’ Sunday Times bestselling author Colleen Hoover ‘I was hooked to the very last page’ Sunday Times bestselling author Adele Parks You’ve never met the other wives. None of you know each other, you see your husband only o...2019-12-309h 00
Get Latest Full Audiobooks in Teen & YA, Tough TopicsEden Conquered by Joelle CharbonneauPlease visit https://thebookvoice.com/podcasts/1/audiobook/361670 to listen full audiobooks. Title: Eden Conquered Author: Joelle Charbonneau Narrator: Lauren Fortgang Format: Unabridged Audiobook Length: 8 hours 42 minutes Release date: August 27, 2019 Genres: Tough Topics Publisher's Summary: The electrifying conclusion to the Dividing Eden series by the New York Times bestselling author of the Testing trilogy, Joelle Charbonneau. The Trials of Virtuous Succession have ended. Prince Andreus is king—and Princess Carys is dead. But even as he’s haunted by what he did to win the throne, Andreus discovers that his dream of ruling only brings new problems. The people love his twin even m...2019-08-2705 min
Get Latest Full Audiobooks in Teen & YA, Tough TopicsEden Conquered by Joelle CharbonneauPlease visithttps://thebookvoice.com/podcasts/1/audiobook/361670to listen full audiobooks.
Title: Eden Conquered
Author: Joelle Charbonneau
Narrator: Lauren Fortgang
Format: Unabridged Audiobook
Length: 8 hours 42 minutes
Release date: August 27, 2019
Genres: Tough Topics
Publisher's Summary:
The electrifying conclusion to the Dividing Eden series by the New York Times bestselling author of the Testing trilogy, Joelle Charbonneau. The Trials of Virtuous Succession have ended. Prince Andreus is king—and Princess Carys is dead. But even as he’s haunted by what he did to win the throne, Andreus discovers that his dream of ruling only brings new problems. The people love his twin even more in...2019-08-278h 42
Unlock Top Full Audiobooks in Teen & YA, Sci-Fi, Fantasy & ParanormalEden Conquered by Joelle CharbonneauPlease visit https://thebookvoice.com/podcasts/1/audiobook/361670 to listen full audiobooks. Title: Eden Conquered Author: Joelle Charbonneau Narrator: Lauren Fortgang Format: Unabridged Audiobook Length: 8 hours 42 minutes Release date: August 27, 2019 Genres: Sci-Fi, Fantasy & Paranormal Publisher's Summary: The electrifying conclusion to the Dividing Eden series by the New York Times bestselling author of the Testing trilogy, Joelle Charbonneau. The Trials of Virtuous Succession have ended. Prince Andreus is king—and Princess Carys is dead. But even as he’s haunted by what he did to win the throne, Andreus discovers that his dream of ruling only brings new problems. The people love his twin e...2019-08-2705 min
The Fitness Business Podcast with Erin Dimond and Jordan Dugger64. Fiber Bars, Reverse Dieting Issues, Apps for Swingers and Threesomes, and Other Random Topics with Dylan Bair and Lauren FirstDylan and Lauren are back in the studio and this time it is answering your questions from Instagram. Some of these questions are serious and some are purely for our own amusement to answer but we hope you enjoy this episode! Time Stamps: (2:46) Fasted Cardio (5:30) Birth Control and Muscle Gain (10:24) Dr. Joelle Brighten Episode (11:20) Most Embarrassing Moments in Relationships (16:00) Monogamy (22:10) Meeting People In the Real World (24:48) Fiber in Bars Trend (38:36) Caloric Deficient to Maintenance (44:15) Pros an...2019-08-121h 13
Love, your Money - Wealth, Money, and Financial Advisor for WomenPBR 130: Ways to Succeed in Finance: True Listener StoriesEP 130 | Profit Boss® Radio Welcome to episode 130 of Profit Boss® Radio! Today is the very special episode I’ve been promising you where I share your listener win stories! Before we get to the show, let me first just start off by saying how incredibly proud I am of all of you who have made strides in your financial journey. There is no accomplishment too small when it comes to your financial life, and any step in the right direction gets a well-deserved applause from me and your tribe of Proft Boss® listeners. From...2019-01-1016 min
Where Free Audiobook Come to LifeDividing Eden Audiobook by Joelle CharbonneauListen to this audiobook in full for free onhttps://hotaudiobook.com/freeID: 293337
Title: Dividing Eden
Author: Joelle Charbonneau
Narrator: Lauren Fortgang
Format: Unabridged
Length: 09:49:00
Language: English
Release date: 06-06-17
Publisher: HarperTeen
Genres: Fiction, Teen, Tough Topics
Summary:
From the author of the New York Times bestselling The Testing trilogy comes a sweeping new fantasy series, perfect for fans of Victoria Aveyard and Sarah J. Maas.
Twins Carys and Andreus were never destined to rule Eden. With their older brother next in line to inherit the throne, the future of the kingdom was secure.
But appearancesand rivalscan be deceiving. When...2017-06-069h 49Experience Audiobook in Teens, Sci-Fi & FantasyDividing Eden by Joelle Charbonneau | Free AudiobookListen to full audiobooks for free on :https://hotaudiobook.com/freeTitle: Dividing Eden
Author: Joelle Charbonneau
Narrator: Lauren Fortgang
Format: Unabridged
Length: 9 hrs and 48 mins
Language: English
Release date: 06-06-17
Publisher: Harper Audio
Genres: Teens, Sci-Fi & Fantasy
Summary:
From the author of the New York Times best-selling Testing trilogy comes a sweeping new fantasy series, perfect for fans of Victoria Aveyard and Sarah J. Maas.
Twins Carys and Andreus were never destined to rule Eden. With their older brother next in line to inherit the throne, the future of the kingdom was secure.
But appearances - and rivals...2017-06-069h 48
Download Incredible Full Audiobooks in Teen & YA, Tough TopicsDividing Eden by Joelle CharbonneauPlease visit https://thebookvoice.com/podcasts/1/audiobook/293337 to listen full audiobooks. Title: Dividing Eden Series: #1 of Dividing Eden Author: Joelle Charbonneau Narrator: Lauren Fortgang Format: Unabridged Audiobook Length: 9 hours 49 minutes Release date: June 6, 2017 Ratings: Ratings of Book: 3 of Total 3 Ratings of Narrator: 4 of Total 2 Genres: Tough Topics Publisher's Summary: From the author of the New York Times bestselling The Testing trilogy comes a sweeping new fantasy series, perfect for fans of Victoria Aveyard and Sarah J. Maas. Twins Carys and Andreus were never destined to rule Eden. With their older brother next in line to inherit the throne, the future o...2017-06-0605 min
Download Incredible Full Audiobooks in Teen & YA, Tough TopicsDividing Eden by Joelle CharbonneauPlease visithttps://thebookvoice.com/podcasts/1/audiobook/293337to listen full audiobooks.
Title: Dividing Eden
Series: #1 of Dividing Eden
Author: Joelle Charbonneau
Narrator: Lauren Fortgang
Format: Unabridged Audiobook
Length: 9 hours 49 minutes
Release date: June 6, 2017
Ratings: Ratings of Book: 3 of Total 3
Ratings of Narrator: 4 of Total 2
Genres: Tough Topics
Publisher's Summary:
From the author of the New York Times bestselling The Testing trilogy comes a sweeping new fantasy series, perfect for fans of Victoria Aveyard and Sarah J. Maas. Twins Carys and Andreus were never destined to rule Eden. With their older brother next in line to inherit the throne, the future of t...2017-06-069h 49
Get Top 100 Full Audiobooks in Teens, Sci-Fi & FantasyDividing Eden Audiobook by Joelle CharbonneauPlease visit https://fashabooks.com/aff/fashabooks/1242 to download full audiobooks of your choice for free. Title: Dividing Eden Author: Joelle Charbonneau Narrator: Lauren Fortgang Format: Unabridged Length: 9 hrs and 48 mins Language: English Release date: 06-06-17 Publisher: Harper Audio Ratings: 4.5 of 5 out of 99 votes Genres: Teens, Sci-Fi & Fantasy Publisher's Summary: From the author of the New York Times best-selling Testing trilogy comes a sweeping new fantasy series, perfect for fans of Victoria Aveyard and Sarah J. Maas. Twins Carys and Andreus were never destined to rule Eden. With their older brother next in line to inherit the throne, the...2017-06-0605 min
HDO - JazzX5HDO 226. Joëlle Léandre: A Woman’s Work (I)En el pasado año 2016 el sello polaco Not Two celebraba el 65 cumpleaños de la contrabajista Joëlle Léandre, una edad en la que la mayoría de trabajadores piensa en jubilarse, con la publicación de la caja de 8 CD A Woman’s Work. Nada más lejos de intentar realizar un trabajo recopilatorio de su carrera, la caja mostraba el magnífico estado de creatividad y de forma que son dos elementos invariables de esta bestia del contrabajo -con una formación a nivel técnico al alcance de pocos músicos de la escena de la música cre...2017-01-251h 10
Black Girl NerdsBGN #64 | Effie Brown and Black Nerd ComedySegment 1: Hollywood producer Effie Brown (Dear White People, Real Women Have Curves) chats with us about her career and the controversy that brewed between her and Matt Damon on the HBO series Project Greenlight.
Co-hosted by Lauren, Joelle, and Connie
Segment 2: Andre "Black Nerd" Meadows joins us to talk about his wildly popular YouTube channel, how he's built an audience and creating his brand Black Nerd Comedy.
Co-hosted by Kayla and Joi
Effie Brown interview edited by John Bauer
Andre Meadows interview edited by MR Daniel mrdaniel.net
Music by Sammus, SkyBlew and Shubzilla2016-03-131h 14
Inflection Point with Lauren SchillerJoelle Emerson--The Value of DiversityLauren talks with Diversity Consultant Joelle Emerson.2016-02-2200 min