Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Ever scrolled through social media and been bombarded with workouts promising a "new body in 30 days" or muscles like military personnel after just a week of training? As your movement specialist with over four decades in the fitness industry, I'm pulling back the curtain on these enticing but problematic quick-fix solutions.

The appeal is understandable—who wouldn't want rapid results with minimal time investment? These programs promise transformation through short, equipment-free workouts you can do at home. They showcase incredible before-and-after photos and testimonials that make success seem guaranteed and accessible. But there's a darker reality behind the marketing. Many of these programs set unrealistic expectations, lack sustainability, increase injury risk, and neglect the holistic approach true fitness requires. Those perfect bodies in the ads? They might be AI-generated. Those impressive results? Unlikely for most people, especially beginners.

True fitness begins from within—your body needs time to adapt and strengthen before external changes become visible. Rather than jumping into an intensive 7-day program, I recommend starting with just one day weekly if you're new to fitness. Listen to your unique body; what works for a celebrity or influencer may not work for you. I need a combination of weight training, stretching, and Pilates for my body, while others thrive with just one approach. Sustainable change beats quick fixes every time. Have questions about a fitness program you're considering? Reach out to me at Cat@SmallSpacePilates.com for a free 30-minute consultation—no sales pitch, just honest guidance to help you feel good in your body. Remember, fitness isn't a 30-day challenge; it's a lifelong journey worth doing right.

https://www.smallspacepilates.com

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Have you ever wondered what it takes to transform a passion project into a thriving business? In this captivating episode of Sisters in Service podcast, I sit down with Adam Rothenberg, founder of Call Me Adam, who turned his love for celebrity interviews into an entertainment empire featuring over 2,200 interviews and attracting more than 2 million visitors.

Adam candidly shares the pivotal moment when, inspired by Pink's song "Courage," he left his secure corporate job in November 2019 to pursue entrepreneurship full-time—only to face the pandemic's devastating impact on the entertainment industry just months later. His story of resilience, strategic pivoting, and finding creative solutions offers invaluable insights for anyone navigating business uncertainties.

What sets this conversation apart is Adam's practical approach to entrepreneurship. Unlike those who advocate for risky all-or-nothing leaps, he reveals how he created financial safety nets before transitioning and found strength through entrepreneurial communities. Military members considering business ownership will particularly appreciate his advice to start building ventures 5-7 years before leaving service, allowing businesses to gain traction while maintaining financial stability.

The discussion delves into the power of community in entrepreneurship, with Adam explaining how finding the right mentor group transformed his business trajectory after years of struggling to monetize his platform. He also shares behind-the-scenes stories from his new book "Behind the Curtain," offering glimpses into his experiences interviewing entertainment icons from Nancy McKean to his dream interview subject, Dolly Parton.

Whether you're just starting your entrepreneurial journey or looking to take your existing business to new heights, this episode delivers actionable wisdom on preparing financially, finding supportive communities, and persisting through challenges. As Adam wisely notes, "Take the leap, but find the way to do it that makes you comfortable.

https:/www.callmeadam.com

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

The shocking truth about prolonged sitting will make you want to stand up right now. While most of us understand sitting too much isn't ideal, few realize the serious health consequences backed by alarming research. Even if you're someone who exercises regularly, extended periods of sitting can dramatically increase your risk of chronic diseases.

Research published in top medical journals reveals that sitting for long periods correlates with a 112% increased risk of diabetes and significantly higher chances of developing heart disease, particularly for women who sit 10+ hours daily. What's truly eye-opening is that these risks persist regardless of how much you exercise outside those sitting periods. The damage isn't limited to physical health either – prolonged sitting reduces the production of mood-enhancing brain chemicals like endorphins and serotonin, potentially contributing to depression and anxiety.

But there's hope in small changes. Studies show that just two minutes of walking every hour could lower your risk of premature death by 33%. Ten minutes of daily physical activity reduces waist circumference and insulin resistance. Even simple habits like standing during phone calls, climbing stairs, or stretching before getting out of bed can counteract "gluteal amnesia" – also known as "dead butt syndrome" – where your body literally forgets how to properly activate crucial muscles after sitting too long. These small movement breaks reawaken your muscles, refresh your mind, and protect your long-term health.

Ready to break the sitting cycle? Start with just 10 minutes of movement daily. Set reminders to stand every 50 minutes. Dance, stretch, or walk – whatever gets you moving. Your body and brain will thank you immediately and for years to come. Remember: if you don't pay attention to your health now, you'll be forced to pay attention to your illness later. What small movement can you add to your routine today?

https://www.smallspacepilates.com

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

The silence surrounding Military Sexual Trauma has perpetuated a crisis affecting thousands of service members each year. Navy veteran Jean Ibanez Payne breaks that silence with raw courage in this powerful conversation about survival, advocacy, and reclaiming personal worth.

From her first traumatic experience shortly after boot camp to facing over 20 instances of sexual abuse during her service, Jean reveals how the military's response system failed her at every turn. When she reported her first assault, she was treated as the offender while her abuser received minimal consequences. This pattern of institutional betrayal forced her into decades of silent suffering.

"Nobody knew what I had been through, not even my husband," Jean shares, describing how she maintained an outward appearance of success while battling anxiety, depression, and suicidal ideation for twenty years. Her breaking point came in December 2022, when she finally decided to take ownership of her recovery through therapy, medication, and lifestyle changes.

Jean's healing journey led her to write "Reclaim Your Worth," a memoir she completed in just one month that serves both as personal therapy and as a beacon for other survivors. More remarkably, she's now championing VA House Bill 2520 in Virginia, which would establish an independent sexual offense prevention program to protect service members from the conflicts of interest that currently plague military investigations.

The statistics are staggering—Brown University found approximately 75,000 cases of military sexual abuse while the Pentagon reported only 29,000. This dramatic underreporting underscores the urgent need for the independent oversight Jean advocates for in every state.

For those currently suffering, Jean offers this powerful truth: "It's never too late to reclaim your worth, but it's important that you do it on your own terms. Unless you take ownership of your journey, you'll never be able to heal." Her story reminds us that while systems may fail, personal resilience and the courage to speak up can create meaningful change.

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Thirty-three years ago, I broke free from a habit that was slowly deteriorating my health—smoking. What began as a way to fit in as a new military mom gradually became an addiction that threatened to bring recurring bronchitis into my life each year. The journey to quit wasn't straightforward, and it certainly wasn't my first attempt.

In this deeply personal episode, I share the strategies that finally helped me succeed where previous attempts had failed. The key wasn't willpower alone—it was understanding my "why," creating systems for accountability, finding alternatives to keep my hands busy, and celebrating each small victory along the way. I discovered that breaking any addictive habit requires recognizing it's not just a "bad habit" but a genuine addiction that needs a thoughtful approach.

Whether you're struggling with cigarettes, sugar, shopping, or any other addictive behavior, the principles remain the same. Start by understanding your triggers and motivations. Reduce gradually rather than attempting cold turkey. Find an accountability partner who asks the right questions without judgment. Most importantly, string together days of success and celebrate each one—because overcoming addiction is a journey, not a destination. After three decades of freedom from smoking, I still mark my quit anniversary every August. What habit might you break free from by applying these same principles? Your journey toward a healthier life can begin today, one small victory at a time.

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

What happens when military precision meets the messy reality of motherhood? First Lieutenant Jasmine Murphy knows firsthand as she navigates the complex terrain of being an active-duty Army Intelligence Officer, historian, mother, and women's advocate. Her journey from enlisted Military Police to commissioned officer offers a masterclass in resilience and adaptation.

Lt. Murphy takes us back to her beginnings as a young Private – the only Black woman and one of just two Black people in her 40-person platoon. Rather than being intimidated, she built her reputation through excellence while being "treated like one of the guys." Today, with the wisdom of experience and formal education in Black American history, she recognizes her responsibility to help other women rise through the ranks. The transformation from competitive peer to supportive mentor represents her evolution as a leader.

Motherhood revolutionized Murphy's leadership approach. Once the "least empathetic person" who expected everyone to push through difficulties as she had, becoming a mother opened her eyes to the power of compassion and accommodation. She candidly shares how pregnancy and postpartum experiences made her a more understanding leader who recognizes that sometimes "you can't just thug it out." Her appreciation for the military's improved parental leave policies (from 12 days to 12 weeks for fathers, and 18 weeks total for mothers) highlights the positive changes in supporting military families.

The Legacy Framework, Murphy's signature approach to empowering ambitious women, helps them integrate motherhood, self-identity, and career without compromise. Based on historical awareness and authentic self-expression, it encourages women to define success on their own terms rather than society's timeline. For military members approaching transition, she advises exploring potential paths years before separation through classes, seminars, and networking opportunities.

Want to hear how one remarkable woman balances the demands of military service with the joys and challenges of motherhood while advocating for women everywhere? Listen now to discover insights that will change how you think about success, service, and self-fulfillment. Then share your own balancing act experiences in the comments – we'd love to hear from you!

info@iamjazminerenae.com

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

This is a favorite of mine only because it is a question I always get asked by people. The Sisters-in-Service podcast will be back Aug 5, 2025 with a brand new episode.

Hey there, welcome back to another episode of the Why Not Wellness podcast. Today, we're tackling a super important topic for anyone starting or already on their health and fitness journey - how to find the perfect fitness trainer.

First off, we're going to chat about why it's so important to know what your fitness goals are. These goals are going to be your guiding star when you're looking for your ideal trainer.

Next, we'll dive into what a fitness trainer actually does and how they can help you reach those goals you've set.

Then, we're going to talk about what makes a fitness trainer a good one. We'll look at things like their qualifications, their experience, and even how they communicate.

After that, we'll discuss why it's crucial to find a trainer who's a good match for you personally. This means finding someone who shares your fitness philosophy and understands your journey.

And finally, we're going to give you a handy list of questions to ask any potential trainers. This will help you figure out if they're the right fit for you.

So, finding the perfect fitness trainer can really make a huge difference in your health and fitness journey. Come join us as we dive deep into this topic and give you some practical tips to help you find the right trainer for you.

And don't forget, hit that subscribe button for more health and fitness insights




Sign up for your FREE week of classes:
https://www.smallspacepilates.com/sspilates

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Setting ambitious New Year’s resolutions often leads to disappointment by mid-January. What if there was a way to change that narrative and truly succeed in your wellness goals? Join me as I share insights on crafting realistic, actionable plans that prioritize how you feel rather than just the numbers on the scale. Together, we explore the art of choosing the perfect workout days, times, and locations, and how to steer clear of burnout by making thoughtful choices. By understanding the concept of "Quitter's Day," you'll learn to focus on sustainable, feel-good fitness routines that last beyond the first few weeks of the year.

Imagine transforming your life in just 11 minutes a day—no equipment needed. The second chapter of our journey reveals how a simple, daily commitment can boost your physical health, improve your sleep, and enhance your mobility. Picture yourself moving effortlessly through everyday activities, playing with your kids or grandkids, and experiencing a newfound energy. As your movement specialist, I'm here to guide you through this empowering process. Let’s embrace the power of 11 minutes together and see how such a small change can make a significant impact on your life. Thank you for tuning in, and I look forward to walking this path to wellness with you.

https://www.smallspacepilates.com

Support the show