Real Women Real Results

Do you really need to spend an hour or more at the gym to get stronger? And if you're not completely exhausted or drenched in sweat after a workout, does that mean you didn't work hard enough?

In this episode of Real Women Real Results, host Jamie Revell sits down with Jane, Fitness Manager at W3Body's Elmhurst location, to challenge the idea that longer workouts automatically lead to better results.

Together, they break down the concept of the minimum effective dose in strength training—doing enough of the right work to challenge your muscles and make progress without adding unnecessary exercises, repetitions, or time.

Jamie and Jane also take listeners behind the scenes of W3Body's 50-minute training sessions, explaining why every part of the workout has a purpose. From the RAMP warm-up and total-body strength movements to intentional rest periods and power core finishers, they share how thoughtful programming helps women train efficiently while building strength for everyday life.

Whether you're new to strength training, struggling to fit workouts into your schedule, or wondering if you're doing enough, this episode is a reminder that more isn't always better. Better is better.

✦ LISTEN ON ✦

Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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

Starting a new gym can feel intimidating, especially if you haven't worked out in years, aren't sure how to use the equipment, or worry about keeping up with everyone else. But what if your first experience wasn't about jumping straight into a workout, but about learning, building confidence, and finding what works best for your body?

In this episode of Real Women Real Results, host Jamie Revell sits down with Jane, Fitness Manager at W3Body's Elmhurst location, to discuss the Foundation Session, a personalized one-on-one experience designed to help new members feel comfortable and prepared before joining their first group training session.

Jamie and Jane walk through what happens during a Foundation Session, from learning 15 foundational movement patterns to understanding proper form, identifying individual needs, and discovering why exercise modifications aren't a step backward.

They also discuss how personalized coaching helps women build strength safely, recognize progress beyond lifting heavier weights, and gain confidence that carries into everyday life.

Whether you're completely new to strength training or returning after a long break, this conversation is a reminder that you don't have to be in shape to start. You just need the right support to get started.

Ready to Start Your Strength Journey?

At W3Body Women's Training Gyms, you don't need to know how to lift weights or perform every exercise before joining. Our coaches are here to meet you where you are and help you progress at your own pace.

Explore our 4-Week Trial Experience and discover how personalized coaching and a supportive community can help you get stronger.

✦ LISTEN ON ✦

Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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 your job requires you to carry other people’s stress, grief, anxiety, and challenges every single day?

In this episode of Real Women Real Results, Jamie sits down with W3Body member Tina B, a school psychologist, wife, and mom of three adult sons, to talk about the emotional weight that comes with helping others and how strength training has become one of the ways she protects her own mental health.

Tina shares what life looks like inside a busy school, why boundaries matter in a helping profession, and how movement gives her space to reset before carrying the responsibilities of work and family. She also opens up about why structure and consistency are so important for her, why 5 a.m. workouts fit her life, and how getting stronger has helped her feel more confident, capable, and mentally ready for the day ahead.

This conversation is a reminder that exercise is not always about changing how your body looks. Sometimes, getting stronger is about creating enough space in your own life so you can continue showing up for everyone who depends on you.

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/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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 longevity
• What trainers across the country are hearing from their clients right now
• How GLP-1 medications like Ozempic are changing the way coaches work with clients
• What 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 health
• The one thing that isn't trendy but forms the foundation of every effective fitness program
• Why Pilates as your only form of exercise might be holding you back
• How the role of a fitness coach is evolving into something much bigger than workouts

National Academy of Sports Medicine Website: https://www.nasm.org

National Academy of Sports Medicine Podcasts: https://www.nasm.org/podcasts?srsltid=AfmBOorElgTaL15XIT7eCA_Z4iKnKxsI3jjUDUkxVkN71t4tRZwwMSea

✦ LISTEN ON ✦

Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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 same
• The shocking truth about FDA regulation (or lack thereof) in the supplement industry
• What third-party testing is, why it's optional, and how to know if your brand does it
• The shortcuts companies take to cut costs - and how it affects what's actually in your tub
• Why creatine has become one of the most important supplements for women - and what makes a quality creatine different
• The 200 mesh standard for creatine monohydrate and why it matters for absorption
• What microfiltration means for your protein powder and your gut health
• The new Hydrate Plus formula - what's in it and why magnesium changes everything
• Top 3 supplements recommended for women starting their fitness journey
• 5 supplement myths busted in rapid fire - including "creatine makes you bulky"

✦ Resources ✦

www.gymsupps.com

✦ LISTEN ON ✦

Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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.

Website: https://quenchtrainingforwomen.com

Facebook: https://www.facebook.com/profile.php?id=100089013502417

Quench Life Podcast: https://www.youtube.com/channel/UC3HMNF-uUUSUSNL88fgH8PA

Grab 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_dec

Shop W3 Products: https://www.fueledbyw3body.com

✦ LISTEN ON ✦

Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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.

Website: lifelong-health.org

Instagram: @lifelonghealthclinic

Facebook: https://www.facebook.com/profile.php?id=61574205741809

✦ LISTEN ON ✦

Spotify: https://open.spotify.com/show/0PAEqoNli6tRea7lAWAgZb

Apple Podcast: https://podcasts.apple.com/us/podcast/real-women-real-results/id1817062230

Youtube: https://youtu.be/-JeaxTHRF28?si=rn4xDal4_es5G3qs

✦ CONNECT WITH US ✦

Berwyn website: w3body.com

Elmhurst website: trainatw3body.com

W3Body Berwyn Instagram | @w3body_berwyn

W3Body Elmhurst Instagram | @w3body_elmhurst

W3Body Berwyn Facebook Page | https://www.facebook.com/w3berwyn

W3Body 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