Sisters-in-Service

 In this episode,  I talk about the signs and symptoms that indicate when you might be too tired to work out safely and effectively. From persistent fatigue to muscle soreness and lack of motivation, I discuss how to recognize these signals from your body and the importance of listening to your body’s needs. I  also share tips on when it’s best to rest and recover, and how to adjust your workout routine accordingly AND sharing my 10 minute rule to know when you are truly exhausted and just need to rest. Tune in to learn how to optimize your fitness and well-being by knowing when to push through fatigue and when to prioritize rest.https://www.cat@smallspacepilates.comSupport the show

Haley McClain Hill is a multi-faceted individual who has achieved remarkable success across various fields. An award-winning entrepreneur, she is also a 2x former NFL Cheerleader and a United States Air Force Veteran.Haley is the founder of two successful companies: TORCH Warriorwear and Seek and Set Free. These companies have collaborated with renowned organizations such as AAFES, The Atlanta Falcons Cheerleaders, and the 49ers Gold Rush Cheerleading Team.Her entrepreneurial prowess was showcased when she secured a deal on ABC’s Season 15 of Shark Tank. Additionally, she emerged as the 2022 Veteran Shark Tank Pitch Competition Winner, earning a $50,000 grant. Notably, Haley won the 2023 Founders Live Minnesota Pitch Competition and will be sharing her insights on performing under pressure at TEDx Vandenberg on March 22.A published author, Haley’s first book, “Light The TORCH: An Origin Story by the Creator of Warriorwear,” is set to launch in Summer 2024. This book will detail the exact steps she took to turn TORCH into a global brand. Following this, her second book, “Your Itty Bitty Guide to the NFL Cheerleading World,” will be released.Haley’s influence extends beyond her entrepreneurial ventures. She has been invited to speak at various military-focused events, including The NYC USO’s Fleet Week, Military Influencer Conference, and The Joint Women’s Leadership Symposium. Her work has been featured in notable publications such as Essence, Black Enterprise, Yahoo Finance, AfroTech, and several Penn State Publications.Support the show

•Welcome to Why Not Wellness, where we explore holistic approaches to health and wellness. Today, we’re diving into the world of Pilates and its benefits for veterans rehabilitating from both visible and invisible wounds.Understanding the Challenges:•Veterans often face a myriad of physical and mental health challenges, from injuries sustained in combat to the invisible wounds of post-traumatic stress disorder (PTSD) and other mental health conditions.•Traditional rehabilitation approaches may not always address the holistic needs of veterans, particularly when it comes to addressing both physical and emotional well-being.The Benefits of Pilates:•Pilates is a form of exercise that focuses on core strength, flexibility, and mind-body awareness.•For veterans, Pilates can offer a low-impact but effective way to improve physical fitness, reduce pain, and enhance overall well-being.•The mindful nature of Pilates can also help veterans manage symptoms of PTSD and other mental health conditions by promoting relaxation and stress relief.•Provide guidance on how veterans can incorporate Pilates into their daily routine, even if they have limited mobility or access to specialized equipment.•Highlight the importance of consistency and patience when starting a Pilates practice.Conclusion:•Pilates offers veterans a holistic approach to rehabilitation, addressing both visible and invisible wounds. By focusing on core strength, flexibility, and mind-body awareness, Pilates can be a valuable tool in improving veterans’ overall health and well-being.Support the show

Update: Even though this episode has aired previously, I felt it was appropriate to replay this during Womens' History Month.  As a entrepreneur and veteran I want to give flowers to these women who were so brave in entering a military that maybe felt there wasn't a place for them. However, these women showed how remarkable they were in saving the morale of WWII.Since the airing of this episode the 6888 has received the twice denied the Congressional Gold Medal, will be remembered with a monument in their honor and there is even a movie produced by none other than Tyler Perry.6888th battalion: US looks to honor 855 minority women who solved war time mail crisisAn all-ethnic, all female battalion that served in Birmingham, England during WWII is on the last leg of a long journey to receive the Congressional Gold Medal.   This battalion cleared a backlog of 1-2 years worth of mail in 3 months when the military didn’t think these women could do in in 6 months to a year.  These women are credited with saving the morale of our troops during the war.    Each shift handled 65K pieces of mail by working three, seven days a week for a total of 17M pieces of mail to ensure the troops stayed in contact with their family.Documentary: https://www.cbs8.com/article/news/local/zevely-zone/6888-female-black-wwii-battalion/Support the show

In this episode, we I tackle the pervasive myth that weight training will cause women to “bulk up.” I talk about the science behind muscle growth, discussing why women generally do not develop bulky muscles like men do. I share insights into the benefits of weight training for women, including increased strength, metabolism, and overall health. We also address common misconceptions and provide practical tips for women looking to incorporate weight training into their fitness routine. Tune in to learn the truth about women and weight training and why you should start today!!https://www.smallspacepilates.comSupport the show

 In this episode, we delve into the world of women veterans who have found solace, purpose, and community through sewing. From intricate quilts to fashionable garments, these women share their stories of how sewing has helped them navigate life after service. We explore the therapeutic benefits of sewing, the challenges they’ve faced, and the beautiful creations that have emerged from their hands. Join us as we stitch together the narratives of these inspiring women veterans.Chris Hill (Air Force) - Founder of Craft Therapy /Veterans Who SewAnecia Robinson (Army) - Member of Veterans Who SewOneika Brown (Air Force) - Member of Veterans Who SewRochelle Miles - (Air Force) - Member of Veterans Who Sew@IAmCraftTherapySupport the show

In this episode of Why Not Wellness,  I delve into the world of fitness motivation, exploring strategies to keep you inspired and committed on your journey to a healthier lifestyle. From setting clear goals to finding your personal “why,” we discuss practical tips to help you stay on track. Join us as we uncover the secrets to staying motivated and making fitness a sustainable part of your life.https://www.smallspacepilates.comSupport the show

Title: The State of Caregiving in the US: Challenges and OpportunitiesIn this episode, Nancy and I  delve into the current landscape of caregiving in the United States. With an aging population and evolving healthcare needs, the role of caregivers has never been more critical. We explore the challenges faced by caregivers, from financial strain to emotional exhaustion, and discuss the impact on both caregivers and those receiving care.1.Number of Caregivers: According to AARP and the National Alliance for Caregiving, there are approximately 53 million unpaid caregivers in the United States.2.Demographics of Caregivers: Caregiving is a widespread responsibility that spans various demographics. However, caregivers tend to be predominantly female (about 60%) and are often middle-aged or older. Younger caregivers under the age of 30 also make up a significant portion of the caregiver population.3.Impact on Health: Caregiving can have significant impacts on the health and well-being of caregivers. Studies have shown that caregivers are at higher risk of experiencing physical and mental health issues such as chronic stress, depression, anxiety, and sleep disorders compared to non-caregivers.4.Economic Impact: Caregiving responsibilities can also have financial implications for caregivers, with many experiencing reduced work hours, loss of employment, and increased out-of-pocket expenses related to caregiving duties.5.Access to Support: Despite the significant number of caregivers in the United States, many face challenges in accessing adequate support and resources to help them cope with their caregiving responsibilities and maintain their own health and well-being.Join us as we navigate the complex world of caregiving in America, uncovering the stories, struggles, and triumphs of those on the front lines of care.Support the show

In this episode of Why Not Wellness, we delve into the popular 3-2-8 method of fitness. This approach is gaining traction for its efficiency and effectiveness, focuses on three core principles:3 - Refers to the three key components of fitness: strength, endurance, and flexibility. The 3-2-8 method emphasizes a balanced approach to training, incorporating exercises that target each of these areas to promote overall fitness and prevent injury.2 - Stands for the two main phases of a workout: the warm-up and the workout itself. The warm-up phase is crucial for preparing the body for exercise, increasing blood flow to the muscles, and reducing the risk of injury. The workout phase consists of a combination of strength, endurance, and flexibility exercises tailored to individual fitness levels and goals.8 - Represents the eight-week cycle that the 3-2-8 method follows. This cycle is designed to provide enough time for the body to adapt to the demands of the workout, while also allowing for enough variety to prevent boredom and plateaus. Each week, the workout intensity and duration gradually increase, helping to improve fitness levels over time.Throughout the episode, we explore the science behind the 3-2-8 method, its benefits, and how it can be customized to suit different fitness levels and goals. Are you ready to get freaking fabulous? Click the link below to start your complimentary week of live classes of weight training, Pilates and Stretching with me - your Movement Specialist!! https://www.smallspacepilates.com/offers/zsqW2LAvSupport the show

In this episode  we delve into the complex world of weight loss, focusing on the latest medication making headlines: Wegovy.  In this insightful discussion explores the pros and cons of Wegovy as a tool for managing obesity and achieving sustainable weight loss.Throughout the episode, listeners will learn about the clinical trials supporting Wegovy’s efficacy in promoting weight loss, as well as the common side effects and safety considerations associated with its use. The discussion also delves into the importance of incorporating lifestyle changes, such as diet and exercise, alongside medication for long-term success.Listeners will gain a comprehensive understanding of Wegovy as a treatment option for obesity, empowering them to make informed decisions about their own weight management journey. Whether considering Wegovy or exploring other avenues for weight loss, this episode equips listeners with the knowledge and insights needed to navigate the complexities of achieving and maintaining a healthy weight.https://www.smallspacepilates.comSupport the show

Dive into the inspiring journey of Dr. LaKeischa Webb McMillan, a Huntsville, Alabama native with a passion for empowering women in perimenopause and menopause. From earning her Biology degree with honors to becoming certified in the DiVinci Robotic System, Dr. LaKeischa’s expertise extends far beyond the academic realm.Join us as we explore  the topics of perimenopause and menopause and some possibilities to help start the process of understanding what is happening to our bodies during this time.As an Integrative OB-GYN, hormone specialist, and captivating speaker, Dr. LaKeischa shares valuable insights on balancing hormones, reclaiming mental sharpness, and maintaining all-day energy. Don’t miss out – tune in to learn how to become a “Hormone Hottie” and follow Dr. LaKeischa on social media @drlakeischamd.Support the show

“In the latest episode of ‘Why Not Wellness,’ I try to  unravel the crucial connection between menopause and exercise.   Most of you know me as a certified fitness professional and wellness advocate, who shares  my insights on navigating the unique challenges women face during perimenopause and menopause. In this episode, I explore the transformative power of physical activity in mitigating symptoms like hot flashes, mood swings, and bone density loss. I try to offer practical tips and empowering perspectives on embracing an active lifestyle through this life stage. I hope this episode motivates you to prioritize your health and well-being. Tune in to ‘Why Not Wellness’ for an enlightening journey into the intersection of menopause, exercise, and living your best life.”https://www.smallspacepilates.comSupport the show

“Welcome to another episode of ‘Why Not Wellness.’ Today, I delve into the world of fitness training, exploring the crucial aspects of finding the perfect trainer and the do’s and don’ts that shape a successful client-trainer relationship.”“The Search for the Ideal Trainer”•Discuss the importance of setting clear fitness goals before seeking a trainer.•Explore popular certifications and qualifications to look for in a fitness professional.•Highlight the significance of compatibility between the trainer’s style and the client’s preferences.“Red Flags and Green Lights”•Identify warning signs when choosing a trainer, such as lack of certification or poor communication skills.•Emphasize the importance of trust and transparency in the client-trainer dynamic.•Share success stories of clients who found the perfect match with their trainers.“Etiquette Essentials: Do’s and Don’ts”•Discuss the client’s responsibility in terms of communication, punctuality, and commitment.•Address the trainer’s role in providing personalized guidance, motivation, and adapting to the client’s needs.•Highlight common pitfalls to avoid, such as overtraining, lack of communication, and unrealistic expectations.Building a Lasting Relationship”•Offer tips on fostering open communication between clients and trainers.•Discuss the benefits of ongoing feedback and how it contributes to a successful fitness journey.•Share insights on adapting workouts, setting new goals, and maintaining a positive training environment.“As you embark on your fitness journey, remember that finding the right trainer is a partnership. By understanding the do’s and don’ts of this relationship, you set the stage for a fulfilling and successful path to wellness. Thanks for joining me on ‘Why Not Wellness.’ Until next time, stay committed to your well-being!”https://www.smallspacepilates.comSign up for your complimentary week of Pilates, weight Training and stretching here:https://www.smallspacepilates.com/sspilatesSupport the show

Welcome to Sisters in Service, where we highlight remarkable women making waves in the military and aviation. In this episode, we’re honored to introduce Andrea Coleman, a trailblazer in both her military and civilian careers. Graduating from the University of Georgia, Andrea embarked on her military journey as a Flight Attendant, later transitioning to become the first African American female pilot for the Georgia Air National Guard. With over 600 flight hours supporting critical missions, including combat deployments, Andrea’s dedication is truly inspiring. Join us as we delve into her incredible journey, balancing roles as a military pilot and a First Officer at Endeavor Air. Stay tuned to hear more about her involvement with organizations like Legacy Flight Academy and Sisters of the Skies, committed to increasing diversity in professional flight decks.https://www.sistersoftheskies.orghttps://www.legacyflightacademy.orgSupport the show

Anybody who’s stepped foot on a treadmill, power-walked their way around the neighborhood or even a HIIT class - knows that  cardio —  is many things. Sweaty. Challenging. Invigorating. Intense. But cozy? And yet a type of exercise dubbed “cozy cardio” invented by a Texas based social media influencer Hope Zuckerbrow who felt that Instead of exercise that feels punishing, cozy cardio is a kinder, gentler means to the end, putting as much emphasis on self-care and enjoyment as on getting your heart rate up.She was  inn search of a form of exercise that isn’t just about losing weight but a type that could actually “spark joy when it came to movement.”Her favorite way to do that? Stroll on her at-home walking pad while watching television and sipping iced coffee, sometimes still in her bathrobe and fuzzy socks.We’ll discuss the importance of pushing our physical limits, the role of intensity in cardiovascular exercise, and how cozy cardio may not deliver the results many fitness enthusiasts are seeking. Firstly, cozy cardio often involves low-intensity activities in a comfortable setting, promoting a relaxed approach to exercise. While comfort is essential for some, it may lead to complacency and reduced effort during workouts. .Lets start with the definition of cardiovascular exercise -  Cardiovascular training,  refers to exercises that specifically target the cardiovascular system, which includes the heart, lungs, and blood vessels. The primary goal of cardiovascular training is to improve the efficiency and endurance of this system. These exercises typically involve continuous, rhythmic activities that elevate the heart rate and increase breathing.Examples of cardiovascular exercises include running, cycling, swimming, brisk walking, and aerobics. The intensity of cardio workouts can vary, ranging from low to high impact, depending on factors like speed, duration, and resistance.Engaging in regular cardiovascular training offers various health benefits, such as improved heart health, increased lung capacity, better circulation, and enhanced overall fitness. It is a key component of a well-rounded exercise routine aimed at maintaining cardiovascular health and supporting overall well-being.Cozy cardio tends to prioritize comfort over the mental challenge that comes with pushing one’s limits. Cardio training strengthens your mental resilience developed through more demanding workouts that contributes to a healthier mindset and a greater sense of accomplishmentWe’ll explore how the mental resilience developed through more demanding workouts contributes to a healthier mindset and a greater sense of accomplishment.Additionally, cozy cardio might not provide a well-rounded fitness experience. We all know the importance of incorporating strength training and flexibility exercises  with cardio training for overall health.There is  the misconception that fitness should always feel easy and comfortable.   It is important to know  that  there will be a certain level of discomfort during exercise is often necessary for growth, both physically and mentally.It’s always a good idea for individuals looking to strike a balance between comfort and effectiveness in their fitness routines to  understand WHY it is essential to their health and wellness.  Focusing on  a personalized approach to fitness that challenges both the body and mind for optimal health and fitness outcomes will always be your best bet on your fitness journeySupport the show

In this episode (Ep: 127) of Sisters-in-Podcast I get to sit down with a true warrior and advocate -  Dee James, CEO of Repatriate Our Patriots. As an Army  Combat Veteran, Dee brings her high passion for Human Rights Advocacy, Mental Health, Suicide, sexual assault prevention and the Repatriation of Deported veterans  to the forefront. We speak about the unheard voices of deported veterans. Today, we delve into a sobering yet critical topic – the stories of deported veterans. These brave individuals served their country, only to find themselves in a complex and often overlooked situation. Our aim is to shed light on the struggles, sacrifices, and resilience of these veterans who now navigate life in a country they may no longer call home. Dee is , an advocate and expert on this issues. It’s crucial to amplify the voices of these deported veterans and bring attention to the challenges they face on a daily basis.Deported veterans is a complex issue. Some veterans, often legal permanent residents, face deportation due to criminal convictions, even minor offenses. The consequences are severe, leading to a life outside the country they served.Join us as we delve into Dee's inspiring journey, exploring her dedication to suicide prevention, as well as her unwavering commitment to tackling the pressing matters of sexual assault and harassment prevention within military communities. Get ready for a powerful conversation on resilience, advocacy, and the vital work being done to support those who have served.Repatriate Our Patriots - 757-659-6300https://www.repatriateourpatriots.orgSupport the show

Introduction:As we dive into the festive season, join us in mastering the art of enjoying holiday celebrations without sacrificing your waistline. In this episode, we’re exploring practical tips for navigating the tempting treats at office and home Christmas parties without succumbing to overindulgence.Segment 1: Setting the Tone•Acknowledging the holiday spirit, the host emphasizes the importance of balance over strict health guidelines during this joyous season.Segment 2: Strategies for Office and Friends Gatherings•Tip 1: Never attend a party on an empty stomach; have a nutritious snack beforehand.•Tip 2: Survey the buffet and choose wisely, focusing on favorite holiday dishes.•Tip 3: Avoid overeating to maintain a festive mood; listen to your body’s signals.•Tip 4: Utilize a smaller plate and leave room for seconds if desired.•Tip 5: Opt for a single layer of food on the plate to prevent over-piling.•Tip 6: Engage in conversation and mingle after eating to shift focus from food.Segment 3: Confronting the Dessert Table•Tip 7: Share desserts with a friend to enjoy without excess.•Highlighting the benefits of dancing as a fun exercise to burn off festive calories.Conclusion:Summing up, the episode emphasizes mindful indulgence, encouraging listeners to cherish flavors, relish company, and embrace the joy of the season without lingering guilt. Here’s to a balanced and joy-filled holiday season!https:/www.smallspacepilates.comSupport the show

 Unlocking the Power of PilatesDiscovering Pilates:Unveiling the complexity behind Pilates exercises, our seasoned instructor with over 15 years of experience emphasizes its deceptive difficulty. Pilates, born in the early 20th century for rehabilitation, combines low-impact with high-intensity workouts through various apparatuses, ensuring effectiveness without stressing the body.Mind-Body Connection:Pilates, often described as a “slow, controlled exercise,” focuses on the mind-body connection and breath work. Versatile and calming, it enhances flexibility, strength, and posture, addressing individual weaknesses, whether in strength or flexibility.Contemporary vs. Classical Pilates:Distinguishing between Contemporary and Classical Pilates, the choice often hinges on the instructor. While equipment and styles may vary, mat and reformer exercises are foundational. The classical approach, like our instructor’s certification, tailors routines to the individual, incorporating modifications as needed.Pilates or Yoga:Addressing the perennial question of Pilates vs. Yoga, the emphasis lies on core strength. Pilates is a superb foundation for building core strength, complementing other activities, including Yoga. The synergy between Pilates and Yoga enhances overall well-being.Finding the Right Instructor:Choosing a Pilates studio or instructor involves thorough consideration. Recommendations from friends, family, or colleagues provide valuable insights. A personal conversation with the instructor, coupled with an assessment, ensures a tailored and safe Pilates experience.Beginner’s Guide to Pilates:Accessible to all, including those with injuries or pregnant women, Pilates offers a holistic approach. Starting with a private lesson provides a solid foundation, minimizing the risk of injury. Personal comfort with the instructor is paramount; speak up if something feels amiss.Pilates at Home and Injury Prevention:For those on a budget, home Pilates is an option, but caution is advised. While free online resources abound, the lack of monitoring increases the risk of injury. Pilates, a rewarding journey, contributes to both physical and mental well-being.Closing Thoughts:As we wrap up, remember that everyone deserves to feel good in their bodies. The right instructor can make all the difference. So, embark on your Pilates journey, enjoy the benefits, and, as our instructor shares, sometimes finding the perfect fit can transform your life.https://www.smallspacepilates.comhttps://www.cat@smallspacepilates.comSupport the show

Janice Baker served 22 years as a Veterinary Corps Officer in the US Army on active duty and Army reserve, with most of this time in special operations medical and canine units.  Along with multiple deployments in support of special operations canine programs, Janice also gained extensive experience designing and running large-scale, realistic medical training exercises.  As she transitioned to civilian life and feeling like her entire identity had vaporized, she pursued acting first as a hobby to “figure out what she actually liked to do other than Army stuff,” which grew into a professional career in television, film, and commercials. She soon realized that from a leadership standpoint, producing and directing productions on-camera was very similar to running those large-scale training exercises, and now enjoys her next chapter in life working professionally as an actor, screenwriter, producer, and director.  https://www.instagram.com/janicetheactorSupport the show

2024 is coming fast and many people set unrealistic fitness goals  to improve their fitness. Did you know that 60-80 percent of these resolutions fail by mid- February? The Problem with New Year's Resolutions? New Year's resolutions often fail because they are based on  unrealistic expectations. Many people dive into intense fitness regimens without considering the long-term commitment required.    Many people set huge goals without considering their current fitness level or the time/effort needed to achieve those goals.  This leads to burnout, frustration, and giving up especially when the progress isn’t as quick or significant as expected.Configure a  Lifestyle Change Mindset:Approach your goal(s) as lifestyle changes. Start with one change before starting another one.  By focusing on small, achievable goals, you can give it your full attention, increase the likelihood of success, and build a solid foundation for long-term success. Create a plan: Plan out your new lifestyle change.  (what,when,where and how) This can include creating a schedule for exercise, meal planning, and/or setting aside time for self-care. Having a plan will help you stay organized and focused.  Set Realistic and Specific Goals:When setting fitness goals, it is important to be realistic and specific. Instead of saying "I want to get fit," you can say "I want to exercise for 30 minutes, 1-2x a week."  Setting specific goals allows you to track your progress and stay motivated along the way.  Start Small: Instead of trying to change everything at once, start with small changes. This will make it easier to stick to your new lifestyle. For example, if you want to eat healthier, start by adding more fruits and vegetables to your meals, incorporating a daily walk or  swapping sugary drinks for water Find Exercises You Enjoy:One of the keys to long-term success is finding  exercises  that you enjoy. This is crucial when starting a new fitness regimen.  If you don't enjoy it, it becomes a chore. Seek Professional Guidance:Consulting a fitness trainer will provide valuable guidance and support and help you create a personalized plan, teach proper form and keep you accountable.  Having a support system   keeps you motivated and on track with a lesser chance of skipping workouts.  Celebrate Small Victories:As you make progress CELEBRATE!!  Celebrations will keep you motivated and reinforce the positive changes you're making.Recognize and appreciate the effort you put in, whether it's completing a challenging workout, reaching a milestone, or sticking to your new habits. Instead of focusing on what you're giving up, focus on the positive aspects of your new lifestyle. Be patient and kind to yourself: Lifestyle changes take time. It's important to be patient and kind with yourself and not get discouraged if you have setbacks.  Remember lifestyle changes are a journey, and it's important to approach them with patience, determination, and a positive mindset. If you have a question about fitness or wellness email me at cat@smallspacepilates.com and I can with your approval answer it on an upcoming episode.https://www.smallspacepilates.comSupport the show