Episode 32: Andromeda Peters, Miss Virginia - Passion Through Pageantry

andromeda peters.jpg

Miss Virginia Andromeda Peters treks to SW DC at the peak of DC traffic for her first ever podcast appearance. Host, Lauren LeMunyan tries on the crown and considers a new career path while they discuss Andromeda's challenging past that led her to where she is today.

As a therapist, Andromeda is teaching the tools that helped her rise above her circumstances with self-love and mindfullness.

**Update: Andromeda is now Miss United States 2018!

IG: @andromedapeters   @selflovetherapist


Episode 30: Guest Host Justin Trawick Flips the Script on Lauren's 2nd Anniversary of Leaving the 9-5 World

2018-06-03 15.37.58.jpg

On June 4, 2016, Lauren LeMunyan walked away from her 11-year career in association management to start her coaching firm.  Two years later to the day, she sits down with full-time musician and the host of The Circus Life Podcast, Justin Trawick, to talk about her journey in becoming and staying a coach.

There a bonus song by Justin Trawick and The Common Good in this episode!

Check out The Circus Life Podcast at www.thecircuslife.com

Listen to Justin's music and see where he's playing next at www.justintrawick.com

Feel free to support this podcast at the following Patreon link: www.patreon.com/thespitfirepodcast 

Episode 29: Philippa Hughes - Using the Dinner Table to Understand Differing Opinions

episode 29 philippa hughes.jpg

Philippa Hughes is no stranger to conflict, in fact she welcomes it at her dinner table and in her community. Her "band-aid" ripping style leaves no gray area around her take on issues like racism, politics and connection.

Our discussion was tangent-filled awesomeness - I'll just leave you with that.

Find out why Philippa hates the word "influencer" and her struggle to say "no" when friends are involved.

Episode 28: Partner, Play


Mary Kathryn (MK) Nagle is no stranger to a courtroom, a theater stage and hard work. With her fingers glued to the keyboard, MK is a masterful machine when it comes to storytelling - which I learned is very helpful when writing briefs. She has written over 9 plays all while serving as a partner at Pipestem Law, a firm specializing in tribal sovereignty of Native nations and peoples.

MK is a true SpitFire and connects her passion to her family's history in order to educate generations to come.

Episode 27: Stop Being Stingy with Your Contacts - Chelsea Tucker from The Start Up People Maven


 “You are the average of the five people you spend the most time with.” – Jim Rohn

So who’s on your list? Chelsea Tucker thinks about this question more than the average person - like it’s her job. Well, because it is! 

As the Marketing Guru for the start-up People Maven, Chelsea promotes sharing your network and contacts to enhance the collective awesomeness.  

Find out who made her list!


Episode 26: Mid-Year Recap with The SpitFire Coach

2018-04-30 12.37.45.jpg

I can't believe this is the 26th episode! What started as a challenge to push out of my fear and start a podcast is now a huge source of pride. 

Episode 26 is a reflection on the lessons I've learned through the creative process and also what I've learned from my inspirational guests. When I started, I thought a formula would emerge for the structure of each episode, but I soon realized that an organic free-flow discussion not only allowed for more entertaining discussions, but also allowed everyone to drop their guard a little bit more.

I am honored to hold the space for my courageous guests and listeners to explore those scary areas and work through them. No journey is the same and it's certainly not easy, so if The SpitFire Podcast can be the place where we vent, experiment, sound-board and play, I'm happy to be the  facilitator of that awesomeness. Here's to another 26 and beyond!

Episode 25: Relentlessly Going After The Fitness Industry with Johnny B of Relentless PT


John Burgard is accomplished by any standards. He's published hundreds of songs, launched successful businesses and raised a healthy family. But none of this was handed to him. From a series of traumatic events that haunted his formative years, Johnny B knew he was meant for more than the chaos surrounding him. His relentless pursuit to better himself and those around him is infectious.


Episode 24: F*CK IT! Let's Do It! with the Founders of Sip City

sip city.jpg

At 25 these ladies are busting through the beverage industry! With bottles of switchel in hand a SpitFire approach to business development, they are showing up, delivering and asking for what they need.

I got to sit down and taste their amazing concoctions mixed with sparkling wine. This stuff is amazing (and I don't have a poker approach). WARNING: There are a bunch of F bombs dropped in the show, so make sure you have ear buds in. Enjoy!

About The Founders of Sip City

In 2012, both women battled parallel autoimmune and digestive issues—Josie in Nashville, and Nikki in Boston—and began tinkering with homemade concoctions to improve their health. While Josie and her mother began crafting apple cider vinegar drinks called Haymaker’s Punch in the kitchen, Nikki was home-brewing switchel, the same product under a different name and an alternative to expensive kombucha. When Nikki brought her concoctions to work at PBS, her coworkers were immediately hooked. Before long, Nikki had established an underground smoothie/switchel subscription service with loyal customers, run right out of the WGBH newsroom.

Fast forward to January 2017. A mutual friend brought Nikki and Josie together at the Women’s March in Boston, and it was like love at first sight. Bonding over everything from all-natural, gluten-free products to kombucha cocktails, the two quickly discovered that they had been making the same apple cider vinegar and ginger drink—switchel, or Haymaker’s Punch in the South—to help alleviate their health symptoms. That commonality sealed the deal: both women realized the need to do something more with their lives, and they needed to do it together.

In June, Nikki moved to Washington DC, inspired to take a chance and create something new. She and Josie had become closer since the Women’s March. The two linked up one night in NoMa, over boozy homemade popsicles on Nikki’s roof. That’s when they decided: “Screw it, let’s start something.” They researched and realized the untapped potential for the drink that they both turned to in their time of need. After building a business plan and creating product samples, Nikki and Josie pitched Union Kitchen. Today, they are co-owners of Sip City, a functional beverage company focused on convenient, on-the-go drinks for mindful consumers.




Episode 23: Real Talk About Working in Media with Britt Waters

The voice of The Mystics and 94.7 Fresh FM, Britt Waters is no stranger to the mic or bold opinions on her love of Justin Bieber's swag and her drive for education and hard work. Britt battles the assumptions of non-accessibility and the myth of the overnight success.


Support The SpitFire Podcast!

About Britt Waters

Britt Waters is a Jersey girl residing in the nation’s capital where she has become a recognizable face and voice of the city through her work as a radio, television and arena host. She continues to bring success to the entertainment, sports and news fields in the powerful city she now calls home. She is the nightly radio jock on CBS Radio’s 94.7 Fresh FM and a TV host on the DC Cable Network as well as working for Monumental Sports and Entertainment as an in-game host at DC’s Capital One Arena for the Washington Mystics (WNBA) and Washington Valor (AFL). Whether on-screen or in the community Britt brings laughs, conversation and lots of energy.

Britt got her big break in the broadcasting world entertaining millions on the nationally syndicated Russ Parr Morning Show immediately after obtaining her BA in broadcast journalism from University of Maryland, College Park. Britt Waters calls her social media the “uncut,” view of her life. When asked about her legacy she says, “I’d like to be known as someone that shared the lives of others to greater the lives of all, because that to me is what journalism is all about.” Outside of work, she loves to bake, socialize and catch up on her five magazine subscriptions. Her goal is to use her platform to promote education and independence. She stays motivated by the scripture, Proverbs 31:25.


Episode 22: The Power of Words On and Off Camera

debra alfarone.jpg

If you’ve ever watched Debra Alfarone report or anchor the news in Washington, DC, you know she’s professional, direct, energetic, caring, compassionate and conversational.

Debra also harnesses the power of storytelling to give a voice and deliver inspiration to people who need it: people coming out of prison, women who have survived domestic violence or sex trafficking situations, people with physical and/or intellectual disabilities, and people struggling with addiction. She shows up and stands up for the under-served and  under-represented.

Debra’s path to becoming a news anchor in the nation’s capital was not without obstacles. She speaks to groups about the lessons she’s learned and stories she’s told to inspire others to live their best life. Debra also coaches up-and-coming journalists to show up as their best self and blogs about the stories behind the stories you see on TV.

Episode 21: Harnessing District Pride with JC Smith of Bailiwick Clothing

What started as a winning entry in a t-shirt design contest with 8 years of fermentation, turned into the iconic brand known by most, if not all, DC residents. From "202" to "The District vs Congress" this playful company goes beyond party lines, to facilitate connection and community among our "51st State."

JC Smith joins me on his day off to talk about his journey and future plans for Bailiwick and brings me some awesome new designs.

Check out www.bailiwickclothing.com and pick yourself up some awesomeness!


Episode 20: Growing Bold with Patricia Brooks

The SpitFire Podcast: Growing Bold with Patricia Brooks
patricia brooks (1).jpg

Assumption: Introverts are Home Bodies that Don't Take Risks

Fact: Patricia Brooks is an introvert who quit her job, wrote a book and moved to France to a city she didn't know a soul in.

How does someone who didn't own a passport until 2013, get the courage to put herself out there, write a book and start fresh in a brand new country and city? Here Patricia Brooks' story and find out how.

About Patricia Brooks

Patricia Brooks is a certified life coach and speaker.  She is the author of Growing Bold: How to Overcome Fear, Build Confidence, and Love the Life You Live.  Known as The Courage Catalyst, Patricia helps people, who are underwhelmed by the life they are living, find what makes them happiest.  She inspires them to take bold action and pursue their dreams so they can live the extraordinary lives they were meant to live.


During the course of her 25-year project management career in Corporate America, Patricia found herself dissatisfied and underwhelmed with her life. After the deaths of her parents she woke up to the reality that life is short.  Not wanting to die without really having lived, she decided to follow her dream.  Now Patricia has grown bold and is walking the talk. She is currently living in France where she continues to coach and write her next book.



Growing Bold: How to Overcome Fear, Build Confidence, and Love the Life You Love

Vivez une vie d’audace

The Courage Catalyst Blog

Patricia’s YouTube Channel


Snag yourself a copy of Growing Bold: How to Overcome Fear, Build Confidence, and Love the Life You Live

Episode 19: Making Web Savvy Sense of SEO with Rebecca Gill

The SpitFire Podcast: Making Web Savvy Sense of SEO with Rebecca Gill
Rebecca Gill.jpg

At the age of 11, Rebecca Gill emancipated herself and became a ward of the state in northern Michigan. With grit and resilience inspired by her SpitFire grandmother, Rebecca now focuses on creating value and helping people to grow her web marketing company into a six-figure business in the first six months.

Nine years later, her company, Web Savvy Marketing, provides e-books, Webinars, Masterminds and one-on-one guidance to help individuals and companies build an effective online marketing strategy leveraging SEO.

Check out her resources at www.rebeccagill.com

Get your DIY SEO Resources here: https://www.diyseocourses.com/sp/

Episode 18: From the Baltimore Projects to Projecting Passion, Cheryl Wood of Cheryl Empowers

The SpitFire Podcast: Cheryl Empowers
cheryl wood (1).jpg

Cheryl Wood is a passionate, mission-driven woman determined to live life on my own terms. Cheryl grew up in poverty in a housing project in the inner city of Baltimore, MD. She graduated high school with good grades but didn't go to college so she could go straight into the workforce to support her mom. Even without a college degree, she was able to make a good salary as a legal secretary, which she did for 15 years until she needed a change. In 2009, Cheryl started a small mommy t-shirt business on the side. A year later (September 18th to be exact) she was asked to speak at Morgan State University. And that's exactly where she discovered her natural born talent for public speaking.

From that moment forward she spoke at as many places as she could until she felt confident leaving her full-time job. Cheryl is now speaking around the globe and teaching others how to own their power on the stage. www.cherylempowers.com 

Episode 17: Writer, Actor and Activist Kyla Garcia

The SpitFire Podcast with Actor, Write and Activists Kyla Garcia
kyla garcia (2).jpg

I got to sit down with the multi-faceted and uber talented, Kyla Garcia who is currently starring in "Sovereignty" at DC's own Arena Stage. Kyla happens to live on my floor for the moment and my dog, Rico Suave is OBSESSED with her.

Get a cup of tea as you listen to the amazing knowledge being dropped about Native Americans, Sovereign Rights, Female Empowerment, and Self Accountability.

This is a super quotable episode, so be prepared to take copious notes!

Here are some links to help re-frame the narrative:







Here are a few TED talks on Native American culture: 










And here is a book Kyla highly recommends: https://www.amazon.com/NotYourPrincess-Voices-Native-American-Women/dp/1554519578

Episode 16: Tapping Into Your Full Potential with Belinda Brown

The SpitFire Podcast: Is Equality Unfair with Executive Coach Belinda MJ Brown
belinda brown (1).jpg

Fellow IPEC graduate and Executive Game-Changing Coach, Belinda Brown, calls in from Paris, France. We talk about the limiting beliefs, assumptions and fears that keep us stuck into ruts and patterns that don't serve us.

Belinda has an amazing fresh perspective on diversity and inclusion that may initially surprise you, but as you listen you understand the strength in similarities and enhancements of individual uniqueness.

About Belinda Brown

Prior to her coaching and consulting work, Belinda spent over 15 years in roles in management and leadership roles European and American multinational organizations such as Carrefour, Renault, Brambles and Walt Disney Worldwide. She developed cross functional relationships within Business units located in Europe, Asia and America. There, she developed and implemented cost reduction and risk management strategies to drive organizational growth and effectiveness. Along with her leadership responsibilities, she was involved in the creation of programs to develop talent and managers for Carrefour and Shurgard Self Storage Europe.

Belinda brings extensive experience across multiple industries to her work in executive and leadership coaching. Her passion lies in empowering women and diverse leaders to BE who they are wherever they are so corporate cultures can shift and embrace feminine leadership and diversity development as powerful skills. She also consults with companies in the areas of organizational development, talent development and diversity management.
Belinda’s focus can be put into three general topics: (1) Self-Awareness, Executive Presence, Communication and Personal Branding; (2) Women Leadership & Professional Development; and (3) Leadership in a Globalized and Diverse Environment.

Belinda’s extensive background and experience has proven to be of extreme value for her clients. Some of her work consists of debunking myths and addressing real challenges encountered by her clients in the corporate environment. By becoming self-aware, developing communication skills and embracing their uniqueness, her clients can develop strategies and create new opportunities for personal growth and career success. www.equanimityexecutive.com

Episode 15: The Watercolor Wonder Woman, Cassie Carpenito

The SpitFire Podcast: The Watercolor Wonder Woman, Cassie Carpenito
2018-02-15 17.27.34.jpg

It's a podcast filled with alliterations and illustrations (hehe) Cassie Carpenito of Cassie Creative joins us to talk about her journey from being a leasing agent to a copy writer to a watercolor artist. We talk about the pitfalls of comparison in the Instagram world and why you should never trust Etsy to set your price as an artist.

Check Cassie and her amazing time lapsed videos on Instagram @cassie.creative and view her work at www.cassiecarpenito.com


Check out past episodes, sign up to be a guest and support us on Patreon.

Episode 14: Multi-Instrumental and Conscious-Based Thinker, Brian Farrow

The SpitFire Podcast: What do Music, Greece and Boats Have in Common
Episode 14_ A Multi Cultural, Instrumental and Occupational Discussion with Brian Farrow.jpg

After getting delayed multiple times on his way back from a gig in Elko, Nevada, Brian pushed through jet lag and sleep deprivation to join me for a robust discussion on the music industry, starting a nonprofit in Greece and his idea to start a new business.

If you're interested in learning more about Brian's nonprofit efforts, check out the link below.

Melodies from Refugees:


Support The SpitFire Podcast: http://www.patreon.com/thespitfirepodcast 

Episode 13: Beyond Resilient with Marc Cordon

The SpitFire Podcast: Beyond Resilient with Marc Cordon
marc cordon (1).jpg

Fellow iPEC Coach, Marc Cordon joins Lauren for a unfiltered and raw discussion about their paths to becoming coaches. For Marc, a career in academia brought success but a feeling that left him feeling burnt out, angry and wanting something else. After pursuing coaching certification, Marc found himself drawn to the misfits, rebels and ostensible iconoclasts who want to serve the greater good. 

Today he does just that and has written a book about the process, "Beyond Resilience." www.iambeyondresilient.com 

Feel free to reach out to Marc for a free copy of Beyond Resilient: marc@marccordon.com


If you'd like to support this podcast, please visit our Patreon Page. www.patreon.com/thespitfirepodcast