Cultivate CNY Podcast (2025)

21/04/2025

A new episode of the Cultivate CNY Podcast by CNY Women's Network just dropped!

This week, Alex Canavan is sitting down with Jessica Montgomery and Tommy Lincoln of Stay Fresh, a Syracuse based Creative Agency specializing in photography, websites, branding, design, and art.

Tommy and Jessica have built Stay Fresh into a creative powerhouse—collaborating with national names like Kevin Smith’s Jay & Silent Bob Universe and Tell ‘em Steve-Dave, while staying rooted in uplifting local businesses like Glazed & Confused, Syracuse Bicycle, Elevate Fitness, and 1911 Established.

Along with their design agency, Stay Fresh’s art gallery features both local and national artists as well as Stay Fresh and Syracuse themed merchandise. 🔗 Learn more and shop their Spring Sale: https://stayfresh.design

Tommy Lincoln has run Stay Fresh, a Syracuse based Creative Agency specializing in photography, websites, branding, design, and artwork, for the last 11 years. He is heavily involved in Syracuse’s art scene creating public art, branding local businesses and hosting events like the Stay Fresh Chalk Jam and events in the Stay Fresh Gallery.

Jessica Montgomery moved to Syracuse 7 years ago bringing a backpack full of photographic skills that have helped elevate the look of local businesses, artists, and professionals. She has been featured in both fashion and food magazines both nationally and abroad. She’s known for her 31 Days of Halloween, her professionalism and fun and the ability to showcase the creative voices behind some of Syracuse’s top businesses.

In this episode, Tommy and Jessica dive into their creative journey, the evolution of Stay Fresh, and how art, design, and community can transform the soul of a city.

☁️ Cultivate CNY Episode 79: Creativity, Collaboration, and Community ft. Stay Fresh

🔗 Watch, listen, and subscribe:
🎧 YouTube: https://youtu.be/2KDeX-GWoDo?si=nN-LCgjJkNnQ6sI5
🎧 Spotify: https://open.spotify.com/episode/7CGMheZJ1LPGjvEHwRpLEw?si=OUHieNCqStSMiKdNP9-wdg
🎧 Apple Podcasts: https://podcasts.apple.com/us/podcast/cultivate-cny-podcast/id1706881310?i=1000704290196

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by Medicine-Based Beauty and Diam Media Group.

14/04/2025

A new episode of the Cultivate CNY Podcast by CNY Women's Network just dropped! 🎧

This week, Alex Canavan is sitting down with Megan Thomas, Esq. As an attorney, educator, and community leader, Megan’s passionate about using her expertise to uplift others.

At Megan Thomas Law, PLLC, Megan provides legal services to individuals facing discrimination, harassment, and retaliation in the workplace. She believes that employees need an even playing field in order to meet their potential in the workplace. She works tirelessly to stand up for her clients’ rights and help them regain their power. 🔗 Learn more: https://mkt-law.com/

Megan’s career has spanned litigation, public service, and executive leadership including making history, serving as the first female General Counsel for the Onondaga County Water Authority. Megan was also honored as the recipient of the 40 Under Forty award by the CNY Business Journal.

Megan is a graduate of Syracuse Law School as well as the MPA program at the Maxwell School of Citizenship. Prior to law school, Megan was a teacher for America Corps Member and spent six years teaching in inner city schools. She has a master’s degree in Education.

Currently, she serves on multiple boards, including the Rosamond Gifford Zoo, the Central New York Women’s Bar Association, and the Hiscock Legal Aid Society. Megan is also a member of Women United and the New York State Bar Association.

In this episode, Megan shares her journey from educator to attorney to community leader and offers insights on leadership, advocacy, and the power of giving back.

☁️ Cultivate CNY Episode 78: Leadership, Litigation, and Advocacy ft. Megan Thomas

🎧 Watch, listen, and subscribe:
🔗 YouTube: https://youtu.be/kEFaDeofPG0?si=LNATFZp3bBkPxz69
🔗 Spotify: https://open.spotify.com/episode/6PxZQTmPte6FwbooaNtKvd?si=I9t37fuuQ2uNwdZTsFlqIA
🔗 Apple Podcasts: https://podcasts.apple.com/us/podcast/cultivate-cny-podcast/id1706881310?i=1000703446630

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by Medicine-Based Beauty and Diam Media Group.

07/04/2025

A new episode of the Cultivate CNY Podcast by CNY Women's Network just dropped! 🎧

This week, Alex Canavan is sitting down with Rev. Michael D. Sgro, CPBC, an educator, minister, coach, and recruiter of superheroes.

At Michael Sgro Leadership Coaching, Michael’s mission is to coach extraordinary leaders and develop empathy as a core competency. Michael and his team work across all industries with CEOs, C-suite executives, business owners, nonprofit organizations, professionals, politicians, and community members who are facing challenges in their personal and professional effectiveness or who want to reach their full potential as leaders. 🔗 Learn more: https://www.michaelsgro.com/

Additionally, Michael is the creator of OUT Syracuse, a community program that increases the visibility and economic empowerment of local LGBTQ individuals. OUT Syracuse is the first (and currently only) LGBT economic program. It has recently been recognized as an Economic Champion for local DEI initiatives by CenterState CEO. 🔗 Learn more: https://www.outsyracuse.com/

In this episode, Michael shares his journey from higher education to entrepreneurship, as well as his insights on leadership, emotional intelligence, and the power of building meaningful relationships.

☁️ Cultivate CNY Episore 77: Education, Empathy, and "People Math" ft. Michael Sgro

🎧 Watch, listen, and subscribe:
🔗 YouTube: https://youtu.be/w0WZVWUWq6k?si=WsyrxwiWmz2W7YqB
🔗 Spotify: https://open.spotify.com/episode/7IynJLY6IEP62t04sVhxl6?si=gBm7cwgbRXqHm49Xz6u2qA
🔗 Apple Podcasts: https://podcasts.apple.com/us/podcast/cultivate-cny-podcast/id1706881310?i=1000702504984

Born, raised and educated in Syracuse, Michael had ascended the ranks in higher education at several institutions in New York state, earning a stellar reputation for his work with constituent engagement, program management, professional networking and digital marketing. He spent 20- years on college campuses in New York City and the Central New York region before coming home to Syracuse to start his own coaching practice.

Michael holds a bachelor’s degree in psychology from Le Moyne College, a certificate in business coaching from the Professional Business Coaches Alliance of North America, a certificate in project management from the American Management Association, is a certified facilitator of Extended DISC and an ordained minister in the Universal Life Church.

Michael actively participates in the historic downtown Syracuse community. In addition to his work at OUT Syracuse, he is a member of the Armory Square Business Association, and the founding member of LGBTQ City of Syracuse Advisory Board.

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by Medicine-Based Beauty and Diam Media.

31/03/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts – link in bio!

This week, Alex Canavan is sitting down with Kate Flannery, the Executive Director of the Upstate New York Chapter of the Alzheimer’s Association.

In this episode, Kate shares what drives her passion for community service, some of the challenges and rewards of non-profit leadership, and her insights on building lasting, meaningful connections in any organization.

☁️ Cultivate CNY Episode 76: Aging, Compassion, and Education ft. Kate Flannery

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts – link in bio!

The Alzheimer’s Association Central New York Chapter () provides support services, care options and education for families and caregivers in 14 counties. Their area includes Syracuse, the Southern Tier of New York, Utica, and the North Country.

The Alzheimer’s Association leads the way to end Alzheimer’s and all other dementia — by accelerating global research, driving risk reduction and early detection, and maximizing quality care and support. Their vision is a world without Alzheimer’s and all other dementia. 🔗 To learn more, visit alz.org/centralnewyork.

Kate Flannery’s dedication to the CNY Community is a storied path of service. Kate has worked as executive director at Syracuse University’s Office of Community Engagement Planning, where she played an essential role in the university’s leadership team. Her passion for community service was further demonstrated in her tenure as the director of mission outreach and education at Francis House, a community care home in Syracuse. Notably, she also served as the executive director for the Susan G. Komen organization, overseeing multiple affiliates across 49 New York counties and significantly expanding the “Race for the Cure.”

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .media.

24/03/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts – link in bio!

This week, Alex Canavan is sitting down with Tammy Wilkinson, co-founder of the Aqua Spa Float Center & Wellness Boutique ().

Tammy () co-founded the Aqua Spa Float Center & Wellness Boutique located in Oswego, NY, with her life partner after discovering the transformative benefits of float therapy during her own wellness journey.

In this episode, Alex and Tammy dive into the power of floating, the importance of self-care, how Tammy balances multiple creative ventures, and her advice for anyone looking to turn their passion into a thriving business.

☁️ Cultivate CNY Episode 75: Wellness, Recovery, and Relief ft. Tammy Wilkinson

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts – link in bio!

Aqua Spa Float Center & Wellness Boutique is Central New York’s premier float and wellness destination. Located in Oswego, New York, Aqua Spa is a sanctuary for those who seek rest, relaxation and rejuvenation. The center features Float Therapy, Cryotherapy, Halotherapy, Infrared Sauna, Massage, Red Light Therapy, Oxygen Bar, Cryoskin, and more!

Join Aqua Spa for their Luxury Piercing Event on April 8, 9, 10, 15, 16, and 17! As a thank-you for being part of CNY Women’s Network, enjoy a complimentary red light therapy session and massage chair experience with any jewelry purchase.

Members of The Collective – enjoy 10% off aesthetics treatments plus a free 18-minute massage chair or red light therapy session with every visit.

🔗 Learn more and book an appointment: aquaspafloatcenter.com

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .media.

17/03/2025

A new episode of the Cultivate CNY Podcast by CNY Women’s Network just dropped! 🎧

This week, Alex Canavan is sitting down with Alex DeRosa and Matt Read, co-founders of Spatchcock Funk, a cooking and partying experience show.

At Spatchcock Funk, Alex DeRosa and Matt Read show you how to throw parties that feel exclusive but are completely inclusive—while giving you all the recipes, cocktails, tips, and tricks to host the best dinners, parties, and adventures with your friends. They’ve been sharing recipes on TV for years, appearing Sunday mornings on CNY Central in Syracuse and Rochester. 👉 Catch season 2 of Spatchcock Funk premiering March 25th on WCNY on PBS: https://www.pbs.org/show/spatchcock-funk/

Co-founder Alex DeRosa is a visual storyteller, having honed his craft at advertising agencies, sharing engaging stories for Syracuse University and currently in the tech-startup space. An Emmy winning producer and director, Alex is always looking for new stories to tell, and for years has been running the in-game video experience for the Syracuse Crunch.

Co-founder Matt Read has worked for Ogilvy + Mather in New York City, and a number of other agencies, including Mower and was the COO at Digital Hyve before moving to higher ed. He’s in his 7th year as a full time professor of practice at Le Moyne College, while operating a small marketing consultant boutique, Royal Punk Android.

In this episode, Alex and Matt share their journey from digital marketing to building a community centered around cooking and entertaining. They discuss their most memorable episodes, the importance of fun, and the challenges of producing their show. Plus, they dive into why authenticity matters and what’s next for their brand.

☁️ Cultivate CNY Episode 74: Parties, Content, and People ft. Spatchcock Funk

Watch, listen, and subscribe:
🔗 YouTube: https://youtu.be/N6a9ptN-Bfw?si=3gRexxu19Lw4PdJI
🔗 Spotify: https://open.spotify.com/episode/0qd86T5bTKv3ZHvHmah6RN?si=8bSmWCktTzyDZkqXsACdhw
🔗 Apple Podcasts: https://podcasts.apple.com/us/podcast/cultivate-cny-podcast/id1706881310?i=1000699485162

The Cultivate CNY Podcast is proudly presented by CNY Women's Network. This episode is sponsored by Medicine-Based Beauty and Diam Media Group.

10/03/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts - link in bio!

In this special episode of the Cultivate CNY Podcast, our host, Alex Canavan—founder and CEO of the CNY Women’s Network—takes a seat on the other side of the mic and gets interviewed herself.

This episode was recorded live at the 2025 CNY Women’s Summit hosted by the CNY Women’s Network. Interviewer Kimberly LaForte dives into Alex’s journey, how the network has grown in Central New York, and what’s next for this thriving community.

Alex Canavan (.canavan) is a former makeup artist turned founder and CEO of the CNY Women’s Network. As a young woman with an entrepreneurial spirit, Alex recognized a lack of opportunities in Syracuse for women to gain visibility and build connections. Understanding the power of a strong network, she founded what is now the CNY Women’s Network in 2023.

The CNY Women’s Network () is a media company dedicated to connecting, promoting, and empowering women in Central New York. To learn more about their services and offerings, follow and visit cnywomensnetwork.com.

The CNY Women’s Network is also the brand behind the CNY Women’s Summit, an annual event that unites women professionals from across the region for a day of inspiration, empowerment, and connection. This year’s sold-out summit, held on March 7, 2025, at the Oncenter in Syracuse, NY, welcomed over 450 guests.

☁️ Cultivate CNY Episode 73: Growth, Connection, and Beginnings ft. Alex Canavan

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts – link in bio!

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .media.

03/03/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts - link in bio!

This week’s guest, Kristy Mandour, is a seasoned communication and public speaking coach and speaker, the founder of Sow to Speak, and the host of the Sow to Speak Podcast.

Kristy created Sow to Speak to support established and emerging leaders rehumanize the workforce by mastering their voice. To learn more about their services and offerings, visit sowtospeak.com and follow .

The Sow to Speak Podcast with Kristy Mandour offers strategies for strengthening your communication impact, leadership voice and presence, and healthy mindset so you can continue to be the leader you were meant to be. Listen in on your podcast platform of choice.

In this episode, we dive into Kristy’s start in human behavior and performing arts, communication for leaders, and so much more!

☁️ Cultivate CNY Episode 72: Emotional Intelligence, Communication & Human Dynamics ft. Kristy Mandour

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts – link in bio!

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .media.

24/02/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts - link in bio!

This week, we’re honored to welcome Melanie Littlejohn—a visionary leader, dedicated change maker, and the President and CEO of the Central New York Community Foundation (), a public charity that that turns community dollars into community change.

With a career spanning nearly three decades at National Grid, Melanie has been at the forefront of customer and community engagement, championing initiatives in economic development, social equity, and corporate responsibility. Before that, she led the Urban League of Onondaga County, advocating for community empowerment and systemic change.

Melanie’s impact extends far beyond the boardroom—she’s served on 15 nonprofit boards, mentored rising leaders, and played a key role in shaping community investment strategies. Her passion for driving meaningful change has earned her numerous accolades, including the 2022 Woman of Prestige Award and the 2019 Wisdom Keeper Award.

The Central New York Community Foundation (CNYCF) is a public charity that receives contributions from donors, manages them to grow over time, and then distributes funding to address the region’s most pressing needs. To learn how you can make a greater impact in CNY, visit cnycf.org.

In this episode, Melanie shares her incredible journey, her vision for Central New York’s future, and the lessons she’s learned about leadership, service, and the power of community. This episode is filled with inspiration, wisdom, and actionable insights—so get ready for an empowering conversation.

☁️ Cultivate CNY Episode 71: Community, Leadership, and Support ft. Melanie Littlejohn

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts – link in bio!

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .media.

17/02/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts - link in bio!

This week, Alex Canavan is sitting down with Lauren Ippoliti. Lauren is a licensed clinical social worker and an Advanced Certified Imago Therapist, offering therapy focused on healing and growth, with a specialization in couples therapy, s*x therapy, and trauma therapy at Imago CNY ().

In this episode, Alex and Lauren discuss effective communication strategies that can be applied to all relationships, intimacy, why relationships fail, Lauren’s journey to practicing Imago therapy, EMDR therapy, and so much more!

☁️ Cultivate CNY Episode 70: Imago Therapy, Connectivity, and Relationships ft. Lauren Ippoliti

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts – link in bio!

Lauren earned her Master’s in Social Work from Syracuse University and has extensive experience working with domestic violence, substance abuse, and community mental health organizations.

In addition to her Imago certification, she is certified in Eye Movement Desensitization and Reprocessing (EMDR) and has received training in Dialectical Behavior Therapy (DBT).

Lauren also incorporates an Internal Family Systems (IFS) and Ego State-informed approach, often referred to as “parts work.” As a s*x therapist, she is currently completing her certification with AASECT.

Lauren is a certified Imago Workshop Presenter. She runs the “Getting The Love You Want” and “Keeping The Love You Find” workshops with her husband, Travis, and offers Couples’ Intensives in partnership with The Marriage Restoration Project. Every summer, Lauren and Travis host a couples’ workshop at Great Camp Sagamore in the Adirondacks.

This March, they will also host their second Imago Clinical Training in Syracuse—an in-person program for therapists seeking certification in Imago Therapy.

To learn more about Imago CNY’s therapy services and upcoming workshops, follow or visit imagocny.com.

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .

10/02/2025

A new episode of the Cultivate CNY Podcast by CNY Women's Network just dropped! 🎧

This week, Alex Canavan is joined by best-selling author, professional speaker, entrepreneur, and TV Show host, Arel Moodie.

Arel Moodie is a best-selling author and professional speaker who has spoken in 48 states and 5 countries to over 750,000 people while generating millions of dollars from his speaking business. He is also the TV Show host of “Family Reboot” on Disney+ that’s produced by Kelly Ripa. Learn more about Arel Moodie: https://www.adultdevelopmenttheory.com/

Arel is now the co-founder of Talkadot.com, the leading tool that helps professional speakers secure spinoff business by capturing speaking leads, gathering testimonials, and measuring the impact of their presentations with data reports from every audience they speak to. Learn more about Talkadot: https://www.talkadot.com/

In this episode, Alex and Arel dive into Arel’s journey as a professional speaker, the challenges of entrepreneurship, and his advice for aspiring speakers looking to break into the industry.

☁️ Cultivate CNY Episode 69: Public Speaking, Entrepreneurship, and Growth ft. Arel Moodie

🔗 Watch now on YouTube: https://youtu.be/_BzwpRYL658?si=a-BzCsspilvEHMwz
🔗 Watch now on Spotify: https://open.spotify.com/episode/5YW7xBnCCfbgHC5LAPXdAH?si=e33HY2B-QFKWqskiRNXPOA&t=1057
🔗 Listen now on Apple Podcasts: https://podcasts.apple.com/us/podcast/cultivate-cny-podcast/id1706881310?i=1000690809214

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by Medicine-Based Beauty and Diam Media Group.

03/02/2025

A new episode of the Cultivate CNY Podcast by just dropped! 🎧 Listen on YouTube, Spotify, or Apple Podcasts - link in bio!

This week, Alex Canavan sits down with Danielle Mercuri (), AKA “Brunch Queen.”

Danielle is a creator, entrepreneur, and serial restaurateur who has left her mark with insane creations at Rise N Shine Diner, Louise Cafe, and former spots like Lala Lu, LODED, and Lobster Babe restaurants.

Known for its creative and Instagram-worthy dishes, Rise N Shine () puts a bold and fun twist on the classic American diner, making it a go-to destination for the ultimate dining experience. Visit at 500 Westcott St. in Syracuse, NY.

Not just a chef, Danielle is a restaurant consultant, a champion for women-owned businesses, and soon-to-be podcaster. Follow Danielle at to stay tuned for her latest ventures!

From achieving success in the restaurant industry to navigating the closure of multiple establishments, Danielle has faced both personal and professional setbacks with unwavering determination. Her story is a testament to the power of “failing upwards” and finding new opportunities in unexpected places.

In this episode, Danielle and Alex discuss the valuable lessons she’s learned, how she balances life and business, and how she has redefined failure as a stepping stone to success. Danielle also shares insights into her latest venture, Louise at the Everson Museum ().

☁️ Cultivate CNY Episode 68: Learning, Resilience, and Success ft. Danielle Mercuri

🔗 Watch, listen, and subscribe on YouTube, Spotify, and Apple Podcasts - link in bio!

The Cultivate CNY Podcast is proudly presented by CNY Women’s Network. This episode is sponsored by and .

Cultivate CNY Podcast

21/04/2025

14/04/2025

07/04/2025

31/03/2025

24/03/2025

17/03/2025

10/03/2025

03/03/2025

24/02/2025

17/02/2025

10/02/2025

03/02/2025

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