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BATTLE BORNE

@wearebattleborne

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501(c)(3) non-profit that focuses on building social connection, strengthening community & facilitating mental health services for veterans' wellness.

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Facilitating TONIGHT’S All Veterans Empowerment @BattleBorne Workshop is Jenny Pacanowski & Corinna Brown ♥️

Jenny Pacanowski is the founder and director of Women Veterans Empowered & Thriving, a reintegration program utilizing free writing and performance to empower experiences and facilitate skills to thrive in daily life. In the military, she served as a combat medic in Iraq and in a medical evacuation unit. Jenny was betrayed by the Army when they did not follow through with the educational benefits written in her contract. This betrayal contributed to an extremely difficult transition back into civilian society. Due to almost losing her life to post traumatic stress, Jenny decided to create empowerment programming to help other veterans cultivate skills and rebuild their lives after military service through storytelling, community and retraining their brains to thrive.

Corinna Louise Brown is the Vice President, Spiritual Counselor, Master of Ceremonies, and Workshop Facilitator at Women Veterans Empowered & Thriving. An Army Veteran who served in South Korea, Corinna is a passionate advocate, dedicated to helping fellow veterans heal and thrive. She is a mom, a partner, a chef, a healer, a poet, and a storyteller whose life’s work is rooted in service, transformation, and personal liberation.
A graduate of the Spiritual Leadership Certification at the Kula Kamala Foundation, Corinna is a trauma-informed Integrative Healing Arts Practitioner, as well as a certified Shamanic Reiki Master and Reiki Master Teacher in both Usui and Kundalini Reiki. Her approach weaves spiritual counseling with lived experience, as she courageously shares her ongoing recovery from devastating military sexual trauma, PTSD, and addiction. With unwavering compassion, Corinna holds space for healing, empowering others to reclaim their voice, their story, and their strength.

To register go to: https://www.womenveteransempowered.org/event-info/empowerment-workshop-battle-borne-for-all-vets-hybrid-2026-10-21-19-00-1

#veteranprogramming #reintegration #tribeshit #dosomethingdifferent #community

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Stand up, Give a hand up! Show up !

Empowerment Workshops
For Thriving in Daily life!

Facilitated by military veterans

More than a support group
More than a workshop
~Learn breathing techniques to use in times of anger and struggle
~Tell your story to people who understand your military service
~Invest in a community of resources and support.

Join us at the Battle Borne Veteran Resource Center OR on Zoom the 3rd Wednesday of the month from 7-9pm EST

Register for the Zoom link at
https://www.womenveteransempowered.org

https://wearebattleborne.com

#VeteranProgramming #Community #Camaraderie #ShareYourStory

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Want to help us make a difference in our community?

We’re looking for local businesses and community supporters to help us bring Beyond the Surface: A Community Mental Health & Wellness Event to life!

On November 13th, we’re celebrating 2 years of The Cozy Corner Counseling alongside Jentle Land Mark with a FREE community event centered around mental health, kindness, connection, empowerment, and giving back.

And we’re making sure the impact goes beyond just one evening.

75% of all sponsorship funds will go directly toward supporting Battle Borne’s Veteran Housing Project in Easton, while the remaining 25% will help us create a meaningful and accessible experience for our community.

Whether you’re a small business, an entrepreneur, or someone who simply believes in what we’re creating, there’s a way to get involved!

Sponsorship opportunities start at just $25 and include opportunities for business recognition in our event brochure and on social media, depending on the sponsorship level.

Swipe through to explore our sponsorship opportunities!

Interested in becoming a sponsor? Send us a DM or reach out to learn more. We’d love to have you be part of this. Because community care doesn’t happen alone. It happens when we show up for one another.

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#events #lehighvalley #community #sponsor #easton

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What’s beneath the surface deserves space, too.

Join The Cozy Corner Counseling + Jentle Land Mark for Beyond the Surface, a free community mental health and wellness event celebrating our 2-year anniversary.

In honor of Veterans Day and World Kindness Day, we’re creating space for three important conversations:

✨ Kindness goes a long way | World Kindness Day
✨ Life is better with you | Suicide prevention, grief, and Veterans Day
✨ This is your sign | Domestic violence awareness + empowerment

Plus art, kids yoga, breathwork, poetry, permanent jewelry, flash tattoos, food, desserts, and opportunities to connect with local community partners.

We’ll also be supporting Battleborne’s (@wearebattleborne) Veteran Housing project known as “The Barracks” in Easton through the event.

Date: Friday, November 13, 2026
Time: 5–8 PM
🎟️ Free admission

Come for the activity. Stay for the conversation. Leave a little more connected.

Save the date and share this with someone who should be there.

#BeyondTheSurface #LehighValleyEvents #MentalHealthAwareness #CommunityMentalHealth #VeteransDay

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Try this simple test to see if your hips are tight. If so, here’s a simple stretch to help.

#lightthepathphysicaltherapy
#jiujitsu
#physicaltherapy

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Client Spotlight: The Breakthrough (8-Week Data Audit)

What happens when you combine 20 years of martial arts mileage with chronic back pain? Most athletes accept the aches, stiffness, and declining VO2 max as the “cost of getting older.”

Our client refused to accept that.

He came to us with a massive athletic foundation but severe structural wear-and-tear. He wanted to rebuild his engine and regain his early-30s capability.

We didn’t just give him a workout. We audited his biomechanics, identified power leaks, and re-engineered his chassis. Here is his Data Audit (Swipe ➡️):

🚀 Bodyweight Mastery:
Pull-Ups: +50% vertical pulling power, hitting 27 strict reps.
Air Squats: Jumped from 55 to 99 reps in a strict 2-minute test.

💪 Absolute Strength:
Horizontal Press: 23 unbroken reps on flat bench using 90 lb dumbbells.
Core: Held a 45 lb weighted plank for 1:41.

🫀 The Engine:
Aerobic Volume: Executed a 70-minute 10K run holding an efficient 141 BPM in 88° heat.
Mechanics: Corrected ground reaction force, hitting an elite 165-176 SPM cadence. On 4-minute intervals, he ran negative splits, finishing at a 7:20/mile pace.

🛡️ Structural Armor: Eliminated his chronic lower back pain and restored deep hip flexion.

Here is what he had to say at the halfway mark of his 8-week phase:
“In these first few weeks I’ve been able to identify my imbalances/weaknesses. My lower back and the overall aches and pains that come with almost 20 years of jiu jitsu and Muay Thai are improving and I’m feeling as athletic as I did in my early 30’s.”

You don’t have to surrender your athleticism to your injuries.

Stop guessing. Start engineering.
🔗 Apply via link in bio or visit frameworkandengine.com.
#themillerblueprint #frameworkandengine #frameworkfriday #datadrivenfitness #highperformance

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Client Spotlight: The Comeback (8-Week Data Audit)

When you balance three kids, three dogs, and a demanding schedule, fitness usually gets pushed to the back burner. Add chronic back, knee, and hip pain to the mix, and working out can feel impossible.

Meet our client. At 47, she was struggling to work out due to chronic joint pain. She wanted to move again, but she needed a system that wouldn’t beat her body into the ground.

She committed to the blueprint. In just 8 weeks, she completely transformed her movement mechanics.

Here is her Data Audit (Swipe ➡️):
🛡️ Structural Resilience: Progressed from 0 lb bodyweight chair squats to executing 36 consecutive reps with a 20 lb Goblet Squat—moving 720 total pounds of volume unbroken. She is also executing 50 lb Romanian Deadlifts with zero lower back pain.
💪 Upper Body Power: Graduated from 22 wall push-ups to an elite 42 unbroken reps on the incline bench to failure.
🫀 The Engine: During her Maximum Aerobic Function (MAF) test, she increased her raw work capacity by over 58%, going from 3.11 miles to 4.93 miles in the exact same 25-minute window, holding a highly efficient 126 bpm average heart rate.
📉 Body Composition: Down over 5 lbs of body fat while continually hitting massive strength PRs.
She successfully trained her nervous system to eliminate joint pinching and is now moving completely pain-free.

Here is her verdict after just her first four weeks on the blueprint:
“Framework & Engine has completely changed the way I approach fitness... My cardio has improved so much — I can be more active in my everyday life, keep up with the things I enjoy, and I no longer get winded the way I used to. Best of all, the program fits seamlessly into my busy schedule.”

You do not need to beat your body into the ground to see incredible results. By prioritizing joint integrity, you can build a bulletproof chassis in your 40s.

Stop guessing. Start engineering.
🔗 Apply via the link in bio or visit frameworkandengine.com.

#themillerblueprint #fitover40 #painfreemovement #busymomfitness #datadrivenfitness

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Improve your armbar technique in Jiu-jitsu by strengthening your hips with these exercises.

DM me and follow for more tips.

#lightthepathphysicaltherapy
#jiujitsu

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Women veterans facing housing instability can find themselves caught between general shelters that may not understand veteran-specific needs and veteran programs that were not designed around women, children or families.

Kelsey Aikens, Director of Social Services for BATTLE BORNE and a member of the U.S. Army Reserve, joins us to discuss that gap and Battle Borne’s effort to expand transitional housing for women veterans in the Lehigh Valley.

Watch or listen:
https://lehighvalleywithlovemedia.com/podcast/battle-borne-women-veteran-housing-kelsey-aikens/

Thank you to our podcast sponsors: Wind Creek Event Center / Michael Bernadyn - Re/Max Real Estate / WDIY 88.1 FM / Banko Beverage Co. / QuoteAhead

#BattleBorne #WomenVeterans #VeteranHousing #LehighValley @wearebattleborne

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Framework Friday
Client Spotlight: The Rebuild (8-Week Data Audit)

A lot of guys hit their 50s and stop moving entirely. They have old sports injuries, a bad shoulder, or a nagging hip, and they are terrified that getting back in the gym will do more harm than good.

They use their pain as an excuse to sit on the couch. The reality? Rest doesn’t heal weakness. Targeted, engineered movement does.

Meet our client, a 53-year-old professional who hadn’t trained consistently in years. He was dealing with chronic shoulder, hip, and elbow pain. He was hesitant, but he decided to stop guessing and commit to an engineered blueprint.

Here is what his 8-Week Data Audit looks like (Swipe for the visual breakdown ➡️):

📉 Body Composition: Down 17.2 lbs in just 8 weeks through disciplined habit tracking.
🫀 The Engine: Added a massive 140 meters to his 3-Minute Aerobic Power Row while dropping his average heart rate by 15 BPM at the exact same output.
🛡️ Structural Resilience: Went from needing heavy upper-body modifications just to protect his shoulder in Week 1, to knocking out 26 unbroken push-ups from the floor completely pain-free in Week 8.
💪 Raw Strength: Added 10 lbs to his heavy Goblet Squat and established a new 70 lb Sumo Deadlift baseline.

He didn’t just shrink. He built an armored, high-performance machine.

Here is what he had to say after just four weeks on the program:
“I had doubts that working out would ease the pain... In just over a month, I am noticing tremendous progress. I have shed 11 pounds, I am developing lean muscle, and I began feeling less and less pain in the problem areas. I just feel so much better than I have in many, many years.”

If you are using your age or your old injuries as an excuse to stay stagnant, you are playing a game you can’t win. You don’t have to live in the rehab cycle forever.

Stop guessing. Start engineering.
🔗 Apply via the link in bio or visit frameworkandengine.com.

#themillerblueprint #fitover50 #frameworkfriday #painfreemovement #executiveperformance

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Framework Friday: The Cardio Dosage ⚙️

A properly engineered physical architecture requires different intensities. But knowing when and how much of each intensity to sprinkle into your program is where most people get it completely wrong.

If your cardiovascular programming does not align with your actual goals, you are just spinning your wheels.

Here is the blueprint for engineering your engine:
🔥 The Base: Fat-Burning (Zones 1 & 2)
If your primary goal is fat loss, your focus needs to be on increasing your daily step count and executing Maximum Aerobic Function (MAF) training.
The Target: 180 minus your age.
This is “easy work” (like the elliptical). It takes patience. But staying strictly at or below this heart rate line builds a massive aerobic base and forces your body to utilize stored fat for fuel.

🚀 The Ceiling: Performance & Power (Zones 3. & 4)
If you want to raise your overall fitness ceiling or prepare for an event, you must sprinkle in higher-intensity intervals (like the Ski Erg or Rower).
The Trap: While high-intensity work is crucial for raw performance, it burns carbohydrates rather than fat. If you are exclusively doing intense bootcamps to “lose weight,” you are fighting your own biology.

You need both to build a high-performance machine. Widen the base with Zone 2 so you can push the ceiling higher in Zone 3 or 4.

Stop guessing your dosage. Start engineering your physiology.
🔗 Apply via the link in bio or visit frameworkandengine.com.

#frameworkfriday #themillerblueprint #maftraining #zone2cardio #zone4cardio

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Four organizations came together yesterday at Trinity Barber School in Monroe County to discuss a collaborative effort and partnership...

What could we possibly be working on now 🤔

We are extremely excited about teaming up with like-minded individuals and organizations who are already making impact in their communities.

Stay tuned for what's coming next. We are just getting started...

#TogetherWeRise #Veterans #ReEntry #Recovery
#CommunityOverCompetition

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