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 speak
• How movement opens a path to healing when we can’t find the words
• The difference between exercise and embodied therapy
• Real-life stories from prison therapy to private practice
• A simple technique to check in with your body today

Key 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

Vicki Hochman

Licensed Dance Movement Therapist

Website: https://www.vickyhochman.com/

Learn more about dance movement therapy: adta.org

✦ 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 ✦

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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 it
• How protein (and how much) plays a crucial role in fat loss and satiety
• The real reason creatine isn’t just for bodybuilders—hello, brain health!
• What tier-two supplements are worth adding—and when
• How to stop wasting money on products that don't work
• 
  

Key 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/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 ✦

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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/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 ✦

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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 calls
• How strength training brought emotional clarity and spiritual renewal
• The impact of being seen, supported, and celebrated by other women
• Why structure and accountability made all the difference
• How lifting heavy became a metaphor for every part of her life
• The unexpected transformation that happens after 30

✦ 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 ✦

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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 confidence
• The surprising reaction her OB had after examining her postpartum body
• How a community of women kept her motivated, accountable, and empowered
• What it’s like to go from solo home workouts to a gym filled with support
• The mindset shift that helped her beat mom guilt and make time for herself
• Why she believes now is always the right time to start

✦ 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

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.