Real Women Real Results

Pilates is one of the biggest fitness trends right now, but what does it actually do for your body, and what does it not do?In this episode of Real Women Real Results, Jamie sits down with Peter Donohoe, an Olympic bobsledder, performance coach, movement specialist, and former trainer for dancers and athletes. Together, they unpack the history of Pilates, why it has become so popular, and where it fits in a smart fitness routine.Pete explains that Pilates can be incredibly helpful for body awareness, control, coordination, core connection, and movement quality. But he also makes one thing clear: Pilates is not a replacement for true strength training.If you love Pilates, this episode will help you understand how to use it wisely. And if you have been wondering whether Pilates is enough on its own, this conversation gives you the honest answer.✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Five to ten years ago, women came into the gym wanting to look better. Today the conversation has completely changed. Women want to move well, feel strong, and stay independent into their 70s and 80s. That shift is showing up in the data across the entire industry and it changes everything about how you should be approaching your fitness right now.I sat down with Laurel, a founding W3 Body Elmhurst member who also works behind the scenes at NASM (National Academy of Sports Medicine), the gold standard in personal training certifications. Laurel just returned from a major fitness industry trade show and she's bringing the inside scoop straight to you.In this episode, you’ll learn:Why the industry has shifted hard away from cardio-first thinking and toward strength and longevityWhat trainers across the country are hearing from their clients right nowHow GLP-1 medications like Ozempic are changing the way coaches work with clientsWhat recovery trends are actually gaining traction (red light therapy, contrast therapy and cold plunging)Why creatine is more relevant to everyday women than most people realize, including for brain healthThe one thing that isn't trendy but forms the foundation of every effective fitness programWhy Pilates as your only form of exercise might be holding you backHow the role of a fitness coach is evolving into something much bigger than workoutsNational Academy of Sports Medicine Website: https://www.nasm.orgNational Academy of Sports Medicine Podcasts: https://www.nasm.org/podcasts?srsltid=AfmBOorElgTaL15XIT7eCA_Z4iKnKxsI3jjUDUkxVkN71t4tRZwwMSea✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Did you know that most supplements on store shelves have never been independently tested? In this episode of Real Women Real Results, I sit down with Hallie Boburka, Operations & Strategy Lead at GymSupps, the company behind the W3 Body Fueled by W3 private label supplement line, to pull back the curtain on what's really happening inside the supplement industry.From hidden fillers and under-dosed ingredients to what third-party testing actually means - and why most brands skip it - this episode gives you the tools to make smarter, safer choices about what you put in your body every single day.Whether you're just starting your fitness journey or you've been taking supplements for years, this conversation will change the way you read a label.In this episode, you’ll learn:Why not all supplements are created equal - even when the labels look the sameThe shocking truth about FDA regulation (or lack thereof) in the supplement industryWhat third-party testing is, why it's optional, and how to know if your brand does itThe shortcuts companies take to cut costs - and how it affects what's actually in your tubWhy creatine has become one of the most important supplements for women - and what makes a quality creatine differentThe 200 mesh standard for creatine monohydrate and why it matters for absorptionWhat microfiltration means for your protein powder and your gut healthThe new Hydrate Plus formula - what's in it and why magnesium changes everythingTop 3 supplements recommended for women starting their fitness journey5 supplement myths busted in rapid fire - including "creatine makes you bulky"✦ Resources ✦www.gymsupps.com✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

If you’ve ever been told that lifting weights after 40 is dangerous, bad for your joints, or something you should avoid altogether, this episode is for you.In this solo episode, Jamie breaks down the most common myths around strength training for women over 40 and explains what is actually happening inside your body as you age. This isn’t about hype or trends. It’s about understanding why strength training is protective, empowering, and essential for long-term health.Jamie explains why muscle loss is not inevitable, why joint pain is not a reason to avoid lifting, and why cardio alone is no longer enough as we age. Most importantly, she walks you through what safe, intentional, and coached strength training should look like and why the right program makes all the difference.✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

This episode is a big one.Jamie Revell officially announces the opening of a new W3Body location in Hoffman Estates, marking an exciting new chapter for W3Body Women’s Training Gyms and the women it serves.But this episode is about more than expansion. Jamie shares the deeper mission behind opening a third location, the lessons learned from Elmhurst and Berwyn, and why Hoffman Estates is the next place where women deserve a gym that truly supports them.If you have ever felt intimidated, overlooked, or unsure in traditional gyms, this episode will resonate deeply.✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Jamie Revell of W3Body and Jillian Russo of Quench Training for Women team up for a joint podcast conversation sharing their top fitness, wellness, beauty, and everyday favorites of 2025.If you have ever felt overwhelmed by wellness trends, supplements, shoes, gadgets, or products that promise results, this episode cuts through the noise. Jamie and Jillian break down what they actually use in real life as busy female fitness professionals and why these tools help them stay consistent, energized, and sane.This episode is equal parts helpful, relatable, and refreshing, perfect for closing out the year and heading into 2026 with intention.Connect with Jillian in MassachusettsWebsite: https://quenchtrainingforwomen.comFacebook: https://www.facebook.com/profile.php?id=100089013502417Quench Life Podcast: https://www.youtube.com/channel/UC3HMNF-uUUSUSNL88fgH8PAGrab the Oura Ring 4 Ceramic: https://ouraring.com/raf/d08f3a51fc?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2026RAF&utm_variant=2026_raf_decShop W3 Products: https://www.fueledbyw3body.com✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

So many women are exhausted, stressed, gaining weight, not sleeping, or just feeling off — yet their labs keep coming back “normal.” In this powerful conversation, Dr. Kate Volmir (internal medicine physician and founder of LifeLong Health) breaks down why traditional care often overlooks women’s symptoms and how whole-body, root-cause medicine is changing everything.We dive into the tests that actually matter, the symptoms you should never ignore, how stress and sleep show up in your labs, and why strength training is one of the most powerful longevity tools women have.This episode is packed with life-changing information — the kind every woman deserves but rarely receives.Connect with Dr. Kate VolmirWebsite: lifelong-health.orgInstagram: @lifelonghealthclinicFacebook: https://www.facebook.com/profile.php?id=61574205741809✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

In this special crossover episode, Jamie Revelle of W3Body Women’s Training Gyms and Jillian Russo of Quench Training for Women sit down for a candid conversation about legacy, leadership, and the evolution of women only fitness spaces.Both grew up as daughters of gym owners in the 80s and 90s. Now, as second-generation business owners, they reflect on how the industry has changed, what they’re doing differently, and why women-centered strength training matters more today than ever.From retro aerobics memories to navigating brand identity, from learning hard lessons during the pandemic to redefining strength training for women in midlife and beyond, this episode is packed with real stories, insights, and wisdom from two women who have lived the fitness journey from childhood to now.This is a warm, nostalgic, and empowering conversation about legacy, growth, and leading the next generation of women in fitness.The Quench Training for Women: https://quenchtrainingforwomen.com✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

In this inspiring episode, Jamie sits down with longtime W3Body member Francine Rattenbury, who proves that strength has no age limit. After years of relying on cardio, Francine was diagnosed with osteoporosis in her 70s. Instead of turning to medication right away, she committed to a structured strength training program and the results were life changing.From improved bone density and lower visceral fat to greater confidence and independence, Francine’s story shows what is possible when women train with purpose at any age.In this episode, you’ll learn:Why cardio alone was not enough to support Francine’s health as she agedHow strength training can reverse bone loss and improve metabolic healthWhat her doctors said and how she proved what was possibleThe mental and emotional transformation that came with physical strengthWhy community, coaching, and individualized training matterHow strength training supports independence, mobility, and quality of life in later yearsWhy it is never too late to start lifting✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

OB-GYN Dr. Carolyn Mills breaks down what really happens in perimenopause and menopause, what symptoms to watch for beyond hot flashes, and practical first steps to feel strong, clear, and confident. We cover lifestyle moves that change everything, when hormone therapy makes sense, and how to think about results without obsessing over the scale.🎧 Dr. Stryker’s Inside Information Podcast: https://www.drstreicher.com/podcast✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

What does it take to show up 500 times? Four inspiring W3 Body women — Jomy Tan, Graciela Roman, Lynne Kern, and Anna Braz — sit down with host Jamie Revell to celebrate their 500-workout milestone and share what truly kept them going: community, confidence, and the power of consistency.Whether you are on workout number five or two hundred fifty, this episode will remind you that real results do not come from perfection. They come from showing up, one day at a time. 💪✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

You can start again. Whether you’re coming back from injury, burnout, or a season of pause, your comeback is waiting and it can be even stronger than before.In this powerful episode of Real Women Real Results, host Jamie Revell sits down with Coach Erin from W3Body to talk about her journey from member to coach, and how a shoulder injury and rotator cuff surgery transformed her perspective on strength, mindset, and patience.✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

If you’ve ever felt stuck doing endless cardio but still not seeing results, this episode is for you. Jamie breaks down the real missing link behind lasting fat loss and fitness progress—and it’s not another workout routine. It’s what’s happening in your kitchen.In this episode, we’re talking about the upcoming 5-Week Nutrition Challenge starting October 20th at W3Body. Learn how to fuel your body for fat loss, energy, and strength so you can head into the holidays feeling confident and in control.In this episode, you’ll learn:Why cardio alone won’t get you the results you wantThe surprising connection between nutrition, hormones, and energy levelsHow small, consistent changes in your eating habits can transform your progressThe difference between eating less vs. eating rightWhat to expect from W3Body’s 5-Week Nutrition Challenge and how it worksThis episode is for you if:You’re frustrated with your current routine and not seeing changeYou’ve been relying on cardio to burn calories but still feel stuckYou want to understand how to eat for your goals without restrictionYou’re ready to make real, sustainable progress before the holidays✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

What if the key to handling burnout, guilt, and the pressure to “do it all” isn’t more discipline — but deeper emotional awareness?In this episode of Real Women Real Results, host Jamie Revell sits down with psychotherapist and emotional intelligence expert Jules Wilhelm to explore how understanding your emotions can transform the way you lead, parent, and show up for yourself.Jules shares powerful insights from her 20-plus years as a clinician and educator — from the difference between guilt and shame, to why so many women struggle with balance, and how emotional intelligence can help us reconnect to who we truly are.Whether you’re a working mom, entrepreneur, or woman juggling countless responsibilities, this episode will help you give yourself grace, manage stress, and strengthen your emotional “muscles” one choice at a time.In this episode, you’ll learn:What emotional intelligence (EQ) really means — and how it shapes your relationships, health, and leadership.The difference between guilt and shame (and why knowing it matters).Signs you may be approaching burnout — and how to recognize them early.How to listen to your emotions as information instead of ignoring them.Practical EQ tools to manage stress, reconnect with yourself, and stay balanced.How understanding your “why” changes your motivation and energy.Why fulfillment starts in the present moment — not after the next milestone.This episode is for you if:You’re a busy woman who feels like you’re constantly juggling work, family, and self-care.You want to better understand your emotions and use them as a strength.You’re tired of feeling guilty for taking care of yourself.You’re ready to prevent burnout and start living with intention and emotional balance.📩 Connect with Jules Wilhelm:Website: https://www.juleswilhelm.com/Download her digital EQ DIY: https://www.juleswilhelm.com/eq-diy✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Technology is often seen as cold and disconnected but what if it could actually help us heal? In this episode, Jamie welcomes back Sheenae Bunzel, founder of Solii and visionary behind Aurion, an AI-powered guide designed to support women on their holistic wellness journeys.Sheenae shares the inspiration behind Aurion, how it blends technology with mindfulness, and why it may transform the way we approach healing, self-care, and purpose in the age of AI. From portals that guide alignment, protection, and embodiment, to the role of biofeedback and retreats, you’ll get a glimpse of the future of wellness — one that helps us become more human, not less.In this episode, you’ll learn:Why Sheenae created Aurion and the personal story behind itHow Aurion’s 8 transformational “portals” work to guide growth and healingWays AI can support women without creating unhealthy tech addictionsThe role of retreats, biofeedback, and community in the Aurion systemWhat the next 5–10 years of women’s wellness could look like with AIThis episode is for you if:You’re curious (and maybe skeptical) about AI’s role in wellnessYou’re passionate about holistic healing and self-careYou want to know how technology can support, not replace, human connectionYou’re looking for tools that empower you to align, grow, and thrive📩 Connect with Sheenae:Sheenae's Instagram: https://www.instagram.com/sheenaebunzelSolii Intagram: https://www.instagram.com/the.soliiAurion Instagram: https://www.instagram.com/aurion.aiThe Solii Website: https://www.thesolii.com✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Fitness isn’t just about lifting weights or logging miles on the treadmill. Sometimes the missing link is within your mind and energy. In this episode of Real Women Real Results, Jamie sits down with Shanae Bunzel, an energy healer who combines sound healing, breathwork, and subconscious reprogramming to help women unlock deeper results in their fitness and life.You’ll learn how these practices go beyond the physical, why your body may be holding onto stress or weight, and how aligning your mind, body, and spirit can create real, lasting change.In this episode, you’ll learn:What sound healing and vibrational therapy actually feel likeHow breathwork boosts recovery, reduces stress, and rewires your nervous systemWhy subconscious beliefs can keep you stuck—and how to shift them for better resultsSimple ways to start integrating breathwork and meditation into your daily routineWhy true fitness success includes both inner and outer strengthThis episode is for you if:You’ve been “doing all the right things” but aren’t seeing resultsStress and anxiety keep showing up in your health and fitness journeyYou’re curious about meditation, sound healing, or breathwork but don’t know where to startYou want to improve your recovery, energy, and mindset along with your workouts✨ Remember: building strength isn’t only about muscles. Sometimes the breakthrough you need starts within.📩 Connect with Shanae:Shanae’s Instagram: https://www.instagram.com/sheenaebunzelSolii Intagram: https://www.instagram.com/the.soliiAurion Instagram: https://www.instagram.com/aurion.aiThe Solii Website: https://www.thesolii.com/Key Timestamps[01:20] Shanae’s journey from tech stress to sound healing and breathwork[03:40] First experience with sound healing and meditation[09:20] How stress, trauma, and the subconscious affect weight loss[16:00] What sound healing and vibrational therapy actually feel like[25:00] Breathwork basics for recovery, energy, and stress relief[34:00] Practical tools: grounding, breathing, and redefining strength for women✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

What happens when you stop putting yourself last and start prioritizing your own health? In this episode of Real Women Real Results, Jamie sits down with member Jami Didier, a busy mom, wife, business owner, and eye doctor, to talk about finding balance and overcoming guilt.You’ll hear how showing up for yourself through fitness and self-care not only improves your energy and patience but also makes you stronger for the people who depend on you most.In this episode, you’ll learn:Why balance doesn’t mean doing everything perfectly every dayHow fitness can improve your patience, energy, and mental healthWhy creating a consistent routine is more important than being a “morning person”Practical strategies to overcome guilt when taking time for yourselfHow community can help you stay accountable and motivatedThis episode is for you if:You often feel guilty about taking time for yourselfYou’re juggling kids, career, relationships, or multiple responsibilitiesYou want to learn how self-care can strengthen both your mental and physical healthYou’re ready to stop burning out and start filling your own cupKey Timestamps[00:00] Why recharging and taking time for yourself matters[02:26] Jami shares what life looks like as a busy mom and business owner[05:01] The fears she had before joining the gym and how she overcame them[07:33] How she turned into a consistent morning person[09:04] Dealing with mom guilt and learning to put yourself first[12:06] How exercise helped her through health anxiety[19:27] The impact of community and her supportive 6 a.m. crew[23:00] Why trips, social life, and fun are part of balance too[27:22] What being a strong woman means to Jami✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

This is PART 2 of Cardio vs Strength Training: What Really Works for Fat Loss. Most women have been told for years that cardio is the answer for fat loss. Hours on the treadmill, sweating buckets, and chasing calories burned. But is that really the best way to achieve lasting results?In this episode of Real Women Real Results, Jamie sits down with Coach Corey, a fitness professional with nearly 30 years of experience, to uncover the truth about cardio and strength training. Together they explore where these myths came from, what actually works for fat loss, and what really is the best and game changer for women of all ages wanting to lose fat.In this episode, you’ll learn:Why cardio became the go-to method for women’s fitnessThe difference between burning fat and losing fatWhat happens when you only do cardio (and the results you miss out on)How strength training shapes your body and boosts long term successThe role of protein, calories, and sleep in fat lossWhy women do not need to fear “getting bulky” from lifting weightsHow cardio and weights work together for overall healthThis episode is for you if:You’ve tried losing weight by only doing cardio and feel stuckYou are confused about whether cardio or strength training is “better”You want to finally understand the science behind fat lossYou want results that last, not just short-term calorie burnYou are ready to build confidence and strength while losing fat✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Most women have been told for years that cardio is the answer for fat loss. Hours on the treadmill, sweating buckets, and chasing calories burned. But is that really the best way to achieve lasting results?In this episode of Real Women Real Results, Jamie sits down with Coach Corey, a fitness professional with nearly 30 years of experience, to uncover the truth about cardio and strength training. Together they explore where these myths came from, what actually works for fat loss, and what really is the best and game changer for women of all ages wanting to lose fat.In this episode, you’ll learn:Why cardio became the go-to method for women’s fitnessThe difference between burning fat and losing fatWhat happens when you only do cardio (and the results you miss out on)How strength training shapes your body and boosts long term successThe role of protein, calories, and sleep in fat lossWhy women do not need to fear “getting bulky” from lifting weightsHow cardio and weights work together for overall healthThis episode is for you if:You’ve tried losing weight by only doing cardio and feel stuckYou are confused about whether cardio or strength training is “better”You want to finally understand the science behind fat lossYou want results that last, not just short-term calorie burnYou are ready to build confidence and strength while losing fatKey Timestamps[00:00] The common mindset: “I need to lose weight, so I’ll start running”[01:16] Cardio vs strength training — the big debate begins[03:25] Why women historically turned to cardio over weights[07:00] What happens if you only do cardio[09:00] The balance of living stronger and longer[10:28] The three things you must do for fat loss[15:40] Why cardio alone may backfire and increase hunger[19:41] Strength training as the foundation for lasting fat loss[22:34] Why balance — not extremes — is the real key✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Staying consistent with your fitness routine can feel impossible when life gets busy. Between work, family, kids’ schedules, and all the curveballs life throws at you, it’s easy to think you’re failing if you’re not perfect. But here’s the truth: fitness is not about perfection, it’s about showing up consistently in ways that fit your season of life.In this episode, Jamie shares simple strategies to help you reframe what consistency really means, avoid the all-or-nothing mindset, and keep moving forward no matter how hectic your schedule gets.In This Episode You'll Learn:Why consistency is more powerful than perfectionHow to reframe what consistency looks like in busy seasonsThe importance of planning workouts like non-negotiable meetingsWhat it means to set “minimums” so you never fall off trackHow your environment and community can keep you accountableWhy grace and the reset button are key to long-term resultsSimple strategies you can use this week to stay strong and consistentThis episode is for you if:You struggle to stay on track when your schedule changesYou keep starting over every Monday and want to break the cycleYou think consistency means perfection and feel discouraged when you miss a workoutYou want practical strategies to make fitness work in busy seasons of lifeYou’re looking for motivation and accountability to keep showing upKey Timestamps[00:00] What consistency really means vs. perfection[03:33] Strategy 1: Reframing consistency (progress over perfection)[06:21] Adjusting your workouts when schedules change[07:39] Strategy 2: Plan workouts like meetings[09:42] Strategy 3: Set your bare minimums[12:12] Strategy 4: Build an environment that supports your goals[15:04] Strategy 5: Give yourself grace & hit the reset button✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Whether you are in your 20s or your 50s, strength training can transform your body, boost your confidence, and give you a supportive community to lean on. In this empowering episode of Real Women Real Results, host Jamie Revell sits down with W3 Body coaches Denice and Hanna. These two women are decades apart in age but share the same passion for helping women get stronger, feel better, and love their workouts.They share how shifting from high-cardio routines to functional strength training reshaped their bodies, improved their energy, and helped them feel stronger than ever without spending hours in the gym. You will also hear how the W3 Body community plays a powerful role in staying consistent and motivated.In this episode, you’ll learn:Why strength training benefits women at every age and stage of lifeHow to break free from the “more cardio is better” mindsetTips for building muscle without bulking upHow to see real results in 2 to 3 days a weekThe role of community in staying consistent and confidentSimple mindset shifts to overcome gym intimidationThis episode is for you if:You have been stuck in a cardio-only workout routine and are not seeing resultsYou are worried lifting weights will make you bulkyYou want to feel stronger, more confident, and more energizedYou are looking for a supportive women-only fitness communityYou believe it is too late to start strength training✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Ever feel like your efforts aren’t “big” enough to count?This episode will change how you view progress.Coach Veronica Favela joins Jamie to reflect on her 17+ years of experience working with women at every stage of life. From new moms to women in their 60s, she's seen the truth: it’s not about perfection. It’s about small wins, repeated consistently.This real-talk episode breaks down the most powerful lessons she’s learned from coaching thousands of women—and walking through her own fitness journey as a mother and leader in the W3 community.In this episode, you’ll learn:Why consistency is the real key to confidence and long-term successHow small daily shifts (like walking more or drinking water) lead to big winsThe difference between showing up for others and finally showing up for yourselfWhy endurance looks different for every woman—and why that’s okayThe power of community in staying committedWhat to do when social media leaves you feeling discouraged or "not enough"How your “why” evolves in each phase of lifeThis episode is for you if:You feel like you’re starting over—again—and need encouragement to keep goingYou’re stuck in “all or nothing” thinking when it comes to fitnessYou’ve ever felt like your efforts are too small to matterYou want to build confidence without extreme workouts or dietsYou’re craving a supportive community of women who get itYou’ve lost sight of your “why” and need a reminder to show up for yourself✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

In this episode of Real Women Real Results, Jamie sits down with board-certified urogynecologist Dr. Kelly Jirschele to unpack what every woman needs to know about pelvic floor health, menopause support, and strength training. Whether you're in your 30s, 40s, 50s or beyond, you’ll learn practical steps to reclaim your confidence and physical strength through every season of life.From how to improve pelvic floor health to building strength during menopause, this episode is filled with science-backed tips and empowering mindset shifts. If you’ve ever searched how hormones affect the pelvic floor or best exercises for women in menopause, this is your go-to guide.In this episode, you’ll learn:What the pelvic floor is and why it matters—even if you have no symptomsHow menopause impacts your pelvic floor and overall strengthDr. Jirschele’s 5 Pillars of Pelvic HealthWhy strength training is essential for hormonal health and aging wellCommon myths about pelvic floor disordersSimple daily habits to improve pelvic wellness at any ageHow to advocate for your body and find the right providerThis episode is for you if:You want to improve pelvic floor health naturallyYou’re navigating perimenopause or menopause and want clarityYou experience leakage, heaviness, or pressure during exerciseYou’re curious about strength training during menopauseYou want to feel strong, energized, and confident in your bodyWant to learn more about pelvic health, menopause care, and finding a provider near you? Explore the trusted resources below:https://menopause.orghttps://www.iuga.orghttps://www.augs.org✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Confused by conflicting advice on fat loss, cardio, or strength training? You're not alone, and it's not your fault. The fitness industry has pushed myths for decades. In this episode of Real Women Real Results, Jamie Revelle, women’s fitness expert and founder of W3Body, clears up the most common misconceptions that hold women back from real results.Jamie breaks down the top 10 fitness and fat loss myths and shares one powerful bonus myth that might surprise you. You’ll walk away with more clarity, more confidence, and a better way to reach your goals.In this episode, you’ll learn: ✅ Why more is not always better and what actually works ✅ The truth about cardio versus strength training for fat loss ✅ What “toning” really means and how to achieve it ✅ Why you don’t need to get fit before joining a gym ✅ How strength training benefits women at any age ✅ The real reason strength training does not make women bulky ✅ Why consistency matters more than perfectionThis episode is for you if:You feel overwhelmed by fitness advice onlineYou think you’re too busy to commit to a workout routineYou’re stuck and not seeing progressYou’re afraid to lift weights or unsure where to start💪 Try our Four-Week Trial at our Berwyn location or Elmhurst locationBerwyn website: w3body.comElmhurst website: trainatw3body.com✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Did you know that movement could be the medicine your body has been waiting for? In this powerful episode of Real Women, Real Results, Jamie sits down with W3Body coach and longtime member Perla. Her journey through lupus, hospitalizations, pain, and setbacks has only deepened her belief in the power of movement.Perla shares how strength training became her lifeline mentally, emotionally, and physically — and why she believes every woman battling chronic illness or autoimmune conditions deserves to feel strong again.Whether you're facing a health challenge or simply searching for a sign to start moving again, this conversation is your moment.In This Episode You'll LearnThe emotional toll of chronic illness and how Perla copedHow W3Body became her safe space and source of supportThe shift from “I can’t” to “I will” through movementWhy showing up imperfectly still countsReal advice for women with autoimmune challengesWhat “strong” looks like when you're rebuilding from the inside out✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Why start a podcast when life is already full? Because this one was created for you. In this solo episode, Jamie shares the personal story and purpose behind launching Real Women Real Results — a podcast built for the W3Body community and every woman looking for real motivation, information, and connection.Whether you're a current member, thinking about joining, or just searching for real-life inspiration on your fitness journey, this is the episode to hear the why behind it all.Key Takeaways:The 3 big reasons Jamie launched the podcast and why it matters for youHow stories from real women can fuel motivation when you're feeling stuckWhy sharing expert advice in one trusted place is more powerful than a hundred quick tips onlineThe exact moment Jamie knew this podcast could change livesWhat you can expect from future episodes from member spotlights to health experts and more✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

What if the key to lasting transformation isn’t just discipline, but community, sisterhood, and showing up when it’s hard?In this episode of Real Women Real Results, I sit down with sisters Natalie and Julia Vock, two W3Body members who have radically transformed their health, physically and mentally, over the past year. From midnight workouts and body dysmorphia to doctor warnings and 50+ pounds lost, their story is one of courage, vulnerability, and the power of accountability.If you’ve ever felt too overwhelmed to begin or thought “I’m not strong enough yet,” this episode will challenge that belief in the most compassionate way.Whether you’re on your own journey or supporting someone else’s, this conversation reminds us that consistency beats perfection, and the real magic happens when women show up for each other.Key Takeaways:Why structure, coaching, and accountability changed everythingHow body image struggles turned into strength and self-confidenceThe mindset shift that helped them stay consistent despite fatigue and busy schedulesWhy community matters more than competitionThe role of sisterhood in their physical and emotional healingHow their results inspired others to join, even strangersKey Timestamps:00:00 Trust the Process & Movement as Medicine  04:00 Meet Sisters Natalie & Julia  08:00 How Structure & Accountability Made the Difference  12:00 Busting Strength Training Myths  16:00 Body Image, Mental Health & Confidence  20:00 50+ Pounds Lost: Results & Mindset Shifts  24:00 Why They Refer W3Body to Other Women  28:00 “I’m Not Ready Yet”—Their Advice to You  32:00 What It Means to Be a Strong Woman  36:00 Final Reflections & Jamie’s Call to Action  ✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Are you doing everything “right” and still feeling tired, bloated, or stuck in your body? You’re not alone and you’re not broken.In this episode of Real Women, Real Results, host Jamie Revell is joined by Noelle Fines, a Registered Dietitian and Functional Nutritionist, to unpack the deeper reasons behind bloating, fatigue, hormone imbalances, and stubborn weight struggles.They discuss why women often feel frustrated despite eating healthy and working out, and how to finally start healing your gut and hormones from the inside out. If you're sick of generic advice and ready for real solutions that actually work with your body, not against it, this episode is for you.Key Takeaways:Why gut health is the first place to look when something feels offWhat hormone imbalance really looks like in everyday lifeThe truth about bloating and what causes it beyond foodWhy skipping meals and fearing carbs backfiresHow diet culture and social media are confusing your body3 simple things to improve energy, digestion, and resultsWhy consistency is the real “secret” most people overlook💡 Guest Info:Noelle Fines – Registered Dietitian & Functional Nutrition PractitionerWebsite: https://sarahlynnnutrition.com/✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Have you ever felt overwhelmed, anxious, or numb—and couldn’t explain why?You tried talking, journaling, maybe even ignoring it—but nothing changed.What if your healing didn’t have to begin with words?In this episode of Real Women, Real Results, I sit down with Vicki Hochman, a licensed dance movement therapist and long-time friend, to explore a deeply human truth: your body holds what your words can’t.Vicki’s story will inspire you from her early days of ballet in Mexico to helping incarcerated women reconnect with themselves through movement. Together, they unpack the science, soul, and safety of using the body as a healing tool when language isn’t enough.This isn’t about dancing perfectly. It’s about letting your body speak, move, and finally feel.If you’ve been holding on too tightly for too long, this is your sign to pause… and listen differently.Key Takeaways:Why anxiety and trauma often shut down our ability to speakHow movement opens a path to healing when we can’t find the wordsThe difference between exercise and embodied therapyReal-life stories from prison therapy to private practiceA simple technique to check in with your body todayKey Timestamps:[00:54] — “What if the answer isn’t talking it out—but moving through it?”[05:20] — Vicki’s personal story: From classical ballet to emotional healing[10:15] — Why emotions get trapped in the body—and how to release them[17:13] — How your posture, pain, and patterns are trying to speak to you[20:04] — What a session of dance movement therapy actually looks like[30:00] — Try this 30-second check-in to understand how you’re really doing💡 Guest Info:Vicki HochmanLicensed Dance Movement TherapistWebsite: https://www.vickyhochman.com/Learn more about dance movement therapy: adta.org✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

How do you know which supplements are actually worth your money—and which are just hype?If you’ve ever walked into a vitamin store, scrolled TikTok for supplement tips, or just felt overwhelmed trying to “get healthy,” this episode is your answer.In this episode of Real Women Real Results, I sit down with Coach Corey Smallwood, a national fitness expert with nearly three decades of experience, to finally clear the confusion around supplements.We cover the top 5 supplements every woman should be taking for better energy, fat loss, brain health, and recovery and how to make it all manageable, even with a busy schedule.Whether you’re deep into your fitness journey or just starting out, this is your go-to guide for supplementing smarter, not harder.Key Takeaways:The 5 foundational supplements every woman should consider (and why)Why vitamin D deficiency could be draining your energy—and how to fix itHow protein (and how much) plays a crucial role in fat loss and satietyThe real reason creatine isn’t just for bodybuilders—hello, brain health!What tier-two supplements are worth adding—and whenHow to stop wasting money on products that don't workKey Timestamps:04:00 – The only 5 supplements most women actually need 08:00 – Why every woman should be taking vitamin D (and how much) 10:00 – Omega-3s and your brain: What most women are missing 14:00 – Protein myths, portion tips, and how to build up over time 17:00 – Creatine explained: for focus, recovery, and cellular energy 26:00 – When (and if) to add collagen, greens, and magnesium✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Did you know that simply breathing with intention could help you unlock emotional healing, reduce stress, and reconnect with your body—especially on the busiest days?In this episode of Real Women, Real Results, I sit down with Bridget Caraher, a therapist, gym member, mom, and co-founder of Green Door Therapy. Together, we dive into the unexpected synergy between breathwork and strength training, and how both have helped Bridget feel more grounded, empowered, and present in life, motherhood, and business.Bridget opens up about how she’s learned to prioritize herself amidst the chaos of entrepreneurship and parenting, why community at the gym matters deeply, and how small, intentional actions can build inner strength over time.You’ll walk away with a fresh perspective on mental wellness, the science behind breathwork, and practical tips to begin tuning into your body—even if you’ve never worked out or meditated a day in your life.Whether you’re a working mom, wellness seeker, or simply looking to reconnect with yourself—this episode is for you.Key Takeaways:Why strength training is more than physical—it builds real-life confidence.What breathwork is, how it differs from meditation, and how it helps with anxiety and stress.How Bridget uses breathwork in real-time moments as a mom and therapist.The hidden benefits of gym community and female connection.How movement and mental health are deeply intertwined—and how to start small.✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Did you ever believe fitness just “wasn’t for you”? That you're too late, too out of shape, or too far gone to start again?Jamie sits down with Pastor Lauren, a founding member of W3Body Elmhurst, to unpack what real strength looks like when you’re a leader, a mom, and a woman who once thought gyms weren’t for her.From battling back pain and burnout to building serious muscle and unshakable confidence, Lauren’s story is about much more than fitness. It’s about rediscovering your self-worth, leaning into community, and realizing you can rewrite your story one rep at a time.You’ll hear the real moments: the intimidation, the mindset blocks, the spiritual clarity found within a workout, and the unexpected friendships that carried her through.Whether you’re a beginner, a doubter, or just craving a reset, this conversation will remind you that you’re not alone and that showing up just once could change everything.Key Takeaways:Why back pain and mental fog were Lauren’s wake-up callsHow strength training brought emotional clarity and spiritual renewalThe impact of being seen, supported, and celebrated by other womenWhy structure and accountability made all the differenceHow lifting heavy became a metaphor for every part of her lifeThe unexpected transformation that happens after 30✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Did you know you can stay strong, healthy, and supported through your entire pregnancy—and beyond?In this episode of Real Women, Real Results, Jamie sits down with Tracy Cuevo, a mom of three who trained throughout her third pregnancy, gave birth just hours after a workout, and came back stronger than ever—both physically and emotionally.Tracy gets real about what it means to prioritize herself in a season filled with toddlers, newborn snuggles, and mom guilt. She opens up about the difference between her COVID-era pregnancies and this most recent one, where community, coaching, and strength training changed everything—from her recovery time to her confidence.This isn’t about perfection. It’s about showing up. And Tracy proves you don’t need to wait for the “perfect time”—you just need a supportive space and a little faith in yourself.Key Takeaways:Why strength training during pregnancy improved Tracy’s recovery, energy, and confidenceThe surprising reaction her OB had after examining her postpartum bodyHow a community of women kept her motivated, accountable, and empoweredWhat it’s like to go from solo home workouts to a gym filled with supportThe mindset shift that helped her beat mom guilt and make time for herselfWhy she believes now is always the right time to start✦ LISTEN ON ✦Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZbApple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs✦ CONNECT WITH US ✦Berwyn website: w3body.comElmhurst website: trainatw3body.comW3Body Berwyn Instagram | @w3body_berwynW3Body Elmhurst Instagram | @w3body_elmhurstW3Body Berwyn Facebook Page | https://www.facebook.com/w3berwynW3Body Elmhurst Facebook Page | https://www.facebook.com/W3BodyElmhurst/✦ TRAININGS ✦Check out our 4 week trial https://trainatw3body.com/elmhurst-4-week-semi-private-training-trial/✦ SHOP WITH US ✦fueledbyw3body.com

Welcome to Real Women, Real Results—a podcast where strength goes beyond the gym. I’m Jamie Revell, owner of two women-only gyms in Chicagoland, and I’ve spent the past 18 years helping women transform—not just through workouts, but through real, powerful stories.In this show, you’ll hear from members, coaches, and experts about fitness, fat loss, hormones, body image, and the mindset behind real transformation. Whether you’re starting out, starting over, or leveling up, these conversations will inspire, educate, and remind you—you’re not alone.🎧 Subscribe now and join us every Wednesday at 6am for powerful stories, practical tips, and a whole lot of heart.