Hello, friends,If there is one way to show yourself that you are worth fighting for is getting laced up and getting in your long run with the extraordinary, dynamic, and overall badass Nicole Snell, CEO of Girls Fight Back.   Nicole Snell is an award-winning international speaker, facilitator, and self-defense expert specializing in sexual assault prevention education, gender-based violence prevention, and empowerment. She is the CEO of Girls Fight Back, Founder of Outdoor Defense and Lead Instructor with both IMPACT Personal Safety and IMPACT Global. Nicole has facilitated Sexual Assault Prevention workshops at over 90 military installations worldwide and speaks to gender-inclusive groups at colleges, K-12 schools, Fortune 500 companies, corporations, the US Military, outdoor groups, women's retreats, and more both domestically and abroad.She is a passionate solo traveler, outdoors enthusiast and is an adventure leader for Black Girls Trekkin. Nicole is committed to ending violence in all of its forms and strives to empower people with the skills to live without limits!In this episode, Nicole shares strategies you can use on the run, at work, and in everyday life. Nicole knows that empowering women to trust their intuition, along with arming them with an arsenal of tools and resources in their "defense" toolbox, will help them to climb mountains literally and figuratively. With the recent loss of Eliza Fletcher, we know that many women in the running community feel overwhelmed and potentially are experiencing a hard time pushing past the fear and get back out on the run.  We encourage you to listen to this episode and then head right over to www.nicolesnell.com for the myriad of resources she has available to help arm yourself with the most powerful weapon you could ever hope to have ...YOURSELF!Nicole is also celebrating the Season 3 Finale of Outdoor Defense with an incredible giveaway; learn more and enter here. Today's workout will be structured -  2 min Dynamic stretches5 min walking warm-up13 min Endurance Pace2 min walk, tempo, or practice your self-defense boundary power pose13 min Endurance Pace2 min walk, tempo, or practice your self-defense boundary power poseHalfway13 min Endurance Pace2 min walk, tempo, or practice your self-defense boundary power pose13 min Endurance Pace2 min walk, tempo, or practice your self-defense boundary power pose10 min walking cool-down and Coffee with the Coaches segment featuring  Carla C. Thank you, Carla, for having coffee with us! Be on the lookout for your $5 gift card.Also, for today's workout, we in keeping with the empowered, badass theme, we want to see your strong selfie! ? Play along in this and all future bRUNch games by joining our weekly newsletter here >> We want to hear from you! Have questions or feedback? Drop us a line at info@timeforbrunch.comDo you have a question you would like featured or answered?Submit it here >>Please consult a physician before starting any new exercise routine.Thanks for listening!