Sisters-in-Service

In this episode of the Sisters-in-Service Podcast, I help women veterans remember to take care of themselves. This is an important topic of ensuring well-being for women veterans after military service. Join me as I explore practical strategies that can help women veterans maintain their physical, mental, and emotional well-being before, during and after the transition to civilian life. From building a support network to prioritizing self-care and seeking professional help when needed, I discuss actionable steps that can empower women veterans to thrive in their post-military lives. Support the Show.

Welcome to Why Not Wellness, where I will try to answer all your burning fitness questions! Join me as I dive into topics ranging from workout routines and nutrition to mindset and motivation. Whether you’re a seasoned gym-goer or just starting your fitness journey, I am here to provide you with the knowledge and inspiration you need to achieve your health and wellness goals. I don't know everything, however, if I don't know the answer, I will find out the answer for you! Get ready to break a sweat and unlock your fitness potential with Your Movement Specialist, Cat Corchado!! Support the Show.

As a veteran and pro-choice advocate, I take you through the under-discussed yet critical issue of reproductive rights for military women. Reflecting on my own experience with an unplanned pregnancy as a military dependent and later as active duty, I talk briefly about the intricate challenges faced by active-duty service members. The conversation widens to scrutinize the implications of stringent state abortion laws on the lives of those stationed in key military areas, where access may be severely curtailed or banned and how these restrictions might affect military readiness and national security, considering the high percentage of female service members in their reproductive years. The battle lines are drawn as we address the current legal struggles over medication abortion and what a potential ban could mean for women donning the uniform. Join us as we amplify the often-unheard voices of women in the military, drawing from a moving piece in Elle and insights from the Vet Voice Foundation. I extend an invitation to women who have served or are currently serving to share their tales, assuring confidentiality for those who seek it. We navigate through their experiences of feeling powerless, devoid of choices, and how these narratives are frequently invisible to their male colleagues. As we weave through these poignant stories, a reminder resonates for our community: the importance of self-care and fostering resilience. Listen in, as we provide a platform for impactful stories, and offer a beacon of support to those facing the seemingly impossible in their service to our nation. Vet Voice Foundation - https://vvfnd.org Support the Show.

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.com Support 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 crisis An 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.com Support 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 Sew Anecia Robinson (Army) - Member of Veterans Who Sew Oneika Brown (Air Force) - Member of Veterans Who Sew Rochelle Miles - (Air Force) - Member of Veterans Who Sew @IAmCraftTherapy Support 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.com Support the Show.

Title: The State of Caregiving in the US: Challenges and Opportunities In 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/zsqW2LAv Support 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.com Support 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.com Support 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.com Sign up for your complimentary week of Pilates, weight Training and stretching here: https://www.smallspacepilates.com/sspilates Support 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.org https://www.legacyflightacademy.org Support 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 accomplishment We’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 journey Support 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 - 757-659-6300 https://www.repatriateourpatriots.org Support 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.com Support the Show.