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 done everything "right" for your health only to discover your body had different plans? That's exactly what happened when my blood pressure climbed to concerning levels despite years of regular exercise, healthy eating, and stress management techniques.

In this deeply personal episode, I open up about facing the reality of my genetic predisposition to high blood pressure—a condition that has affected my two younger siblings for over a decade. Despite my best efforts to maintain an active lifestyle and make conscientious food choices, my readings have crept into the 130s, 140s, and even 150s, placing me firmly in Level 2 hypertension territory.

The wellness industry often perpetuates the myth that we can exercise, eat, or meditate our way out of any health condition. While lifestyle certainly matters and can delay or reduce many issues, sometimes our genetics tap us on the shoulder and demand attention. This realization doesn't mean surrendering to illness—it means developing a more nuanced understanding of health that includes awareness, monitoring, and sometimes medical intervention alongside personal responsibility.

I share my current approach, including increased plant-based eating, eliminating alcohol (yes, even my beloved wine), and investing in tools like an automatic blood pressure monitor. More importantly, I discuss the mental shift from trying to control everything to focusing on what I can influence while accepting what I cannot. This perspective has been surprisingly liberating.

If you're facing similar health challenges or have family tendencies you're hoping to avoid, this episode offers encouragement to embrace awareness over avoidance. Remember that acknowledging vulnerability isn't weakness—it's the foundation of genuine strength. Subscribe to Why Not? Wellness for more honest conversations about health beyond the highlight reel, and remember to keep it moving, even when it means paying closer attention to what your body is telling you.

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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

Movement isn't just about physical fitness—it's brain medicine. This eye-opening conversation with PJ Glassie, founder of X-Gym and creator of the brain type test, reveals why your fitness journey begins in your mind, not your muscles.

As a military brat born into an Air Force family, PJ's journey from psychology student to fitness pioneer led him to a groundbreaking discovery: exercise protocols must match your unique brain wiring to be effective. His multi-protocol approach challenges the brain through seven different movement techniques, preventing adaptation and fostering neurological growth alongside physical fitness.

The most compelling revelation? Movement delivers oxygen to the brain—the number one defense against cognitive decline. PJ shares how his mother's battle with early-onset Alzheimer's drove him to research brain science, ultimately discovering that dementia can be slowed, stopped, and sometimes reversed through proper movement. For those in Blue Zones who routinely live past 100 with sharp minds, consistent daily movement is their secret.

Traditional fitness wisdom gets thoroughly debunked as PJ explains why "calories in, calories out" fails the human experience. Four thousand calories of Twinkies creates fat storage while the same caloric amount of broccoli might trigger fat loss—proving food quality trumps quantity. For the 55% of Americans consuming ultra-processed foods, inflammation makes movement painful and thinking cloudy, creating a vicious cycle of inactivity and cognitive decline.

Whether you're battling cravings, seeking motivation, or concerned about brain health, PJ offers practical solutions including his favorite "tapping technique" that short-circuits negative neural pathways. His message is clear: start with small, consistent movement rather than overwhelming lifestyle overhauls.

Ready to rewire your brain through movement? Listen now and discover why understanding your brain type might be the missing piece in your fitness journey.

gym.com

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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

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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

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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

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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.

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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.

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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

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