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Real Women Real Results
Real Women Real Results episodes
- Cardio vs Strength Training: What Really Works for Fat Loss (Part 2)
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 fitness
- The difference between burning fat and losing fat
- What happens when you only do cardio (and the results you miss out on)
- How strength training shapes your body and boosts long term success
- The role of protein, calories, and sleep in fat loss
- Why women do not need to fear “getting bulky” from lifting weights
- How cardio and weights work together for overall health
This episode is for you if:
- You’ve tried losing weight by only doing cardio and feel stuck
- You are confused about whether cardio or strength training is “better”
- You want to finally understand the science behind fat loss
- You want results that last, not just short-term calorie burn
- You are ready to build confidence and strength while losing fat
✦ 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
25 min - Cardio vs Strength Training: What Really Works for Fat Loss (Part 1)
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 fitness
- The difference between burning fat and losing fat
- What happens when you only do cardio (and the results you miss out on)
- How strength training shapes your body and boosts long term success
- The role of protein, calories, and sleep in fat loss
- Why women do not need to fear “getting bulky” from lifting weights
- How cardio and weights work together for overall health
This episode is for you if:
- You’ve tried losing weight by only doing cardio and feel stuck
- You are confused about whether cardio or strength training is “better”
- You want to finally understand the science behind fat loss
- You want results that last, not just short-term calorie burn
- You are ready to build confidence and strength while losing fat
Key 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/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
27 min - Consistency Over Perfection: Fitness Strategies Through Every Season of Life
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 perfection
- How to reframe what consistency looks like in busy seasons
- The importance of planning workouts like non-negotiable meetings
- What it means to set “minimums” so you never fall off track
- How your environment and community can keep you accountable
- Why grace and the reset button are key to long-term results
- Simple strategies you can use this week to stay strong and consistent
This episode is for you if:
- You struggle to stay on track when your schedule changes
- You keep starting over every Monday and want to break the cycle
- You think consistency means perfection and feel discouraged when you miss a workout
- You want practical strategies to make fitness work in busy seasons of life
- You’re looking for motivation and accountability to keep showing up
Key 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/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
18 min - Building Strength at Any Age: Fitness Wisdom from W3 Body Coaches
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 life
- How to break free from the “more cardio is better” mindset
- Tips for building muscle without bulking up
- How to see real results in 2 to 3 days a week
- The role of community in staying consistent and confident
- Simple mindset shifts to overcome gym intimidation
This episode is for you if:
- You have been stuck in a cardio-only workout routine and are not seeing results
- You are worried lifting weights will make you bulky
- You want to feel stronger, more confident, and more energized
- You are looking for a supportive women-only fitness community
- You believe it is too late to start strength training
✦ 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
32 min - The Power of Small Wins: Fitness Lessons Every Woman Should Know
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 success
- How small daily shifts (like walking more or drinking water) lead to big wins
- The difference between showing up for others and finally showing up for yourself
- Why endurance looks different for every woman—and why that’s okay
- The power of community in staying committed
- What to do when social media leaves you feeling discouraged or "not enough"
- How your “why” evolves in each phase of life
This episode is for you if:
- You feel like you’re starting over—again—and need encouragement to keep going
- You’re stuck in “all or nothing” thinking when it comes to fitness
- You’ve ever felt like your efforts are too small to matter
- You want to build confidence without extreme workouts or diets
- You’re craving a supportive community of women who get it
- You’ve lost sight of your “why” and need a reminder to show up for yourself
✦ 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
25 min - Thriving Through Every Phase: A Woman’s Guide to Pelvic Health & Strength With Dr. Kelly Jirschele
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 symptoms
- How menopause impacts your pelvic floor and overall strength
- Dr. Jirschele’s 5 Pillars of Pelvic Health
- Why strength training is essential for hormonal health and aging well
- Common myths about pelvic floor disorders
- Simple daily habits to improve pelvic wellness at any age
- How to advocate for your body and find the right provider
This episode is for you if:
- You want to improve pelvic floor health naturally
- You’re navigating perimenopause or menopause and want clarity
- You experience leakage, heaviness, or pressure during exercise
- You’re curious about strength training during menopause
- You want to feel strong, energized, and confident in your body
Want to learn more about pelvic health, menopause care, and finding a provider near you? Explore the trusted resources below:
- https://menopause.org
- https://www.iuga.org
- https://www.augs.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 ✦
fueledbyw3body.com
45 min - Top 10 Myths on Women's Fitness & Fat Loss
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 perfection
This episode is for you if:
- You feel overwhelmed by fitness advice online
- You think you’re too busy to commit to a workout routine
- You’re stuck and not seeing progress
- You’re afraid to lift weights or unsure where to start
💪 Try our Four-Week Trial at our Berwyn location or Elmhurst location
Berwyn website: w3body.com
Elmhurst website: trainatw3body.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
26 min - Fighting Diseases: Why Exercise Is a Non-Negotiable in Regaining Your Strength
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 Learn- The emotional toll of chronic illness and how Perla coped
- How W3Body became her safe space and source of support
- The shift from “I can’t” to “I will” through movement
- Why showing up imperfectly still counts
- Real advice for women with autoimmune challenges
- What “strong” looks like when you're rebuilding from the inside out
✦ 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
28 min - This Podcast Was Created for You: Here’s the Why Behind Real Women Real Results
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 you
- How stories from real women can fuel motivation when you're feeling stuck
- Why sharing expert advice in one trusted place is more powerful than a hundred quick tips online
- The exact moment Jamie knew this podcast could change lives
- What you can expect from future episodes from member spotlights to health experts and more
✦ 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
14 min - Stronger Together: How Two Sisters Have Proven the Power of Showing Up
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 everything
- How body image struggles turned into strength and self-confidence
- The mindset shift that helped them stay consistent despite fatigue and busy schedules
- Why community matters more than competition
- The role of sisterhood in their physical and emotional healing
- How their results inspired others to join, even strangers
Key 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/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
41 min
About Real Women Real Results
From the publisher's feed
Welcome to Real Women, Real Results—the podcast where real women share the stories, struggles, and wins behind their strength. Hosted by Jamie, owner of W3Body Women’s Training Gyms and a women’s fitness coach with over 18 years of experience, this show is part storytelling, part education, and 100% dedicated to helping women live stronger, healthier, and more confident lives.
Each week, you’ll hear inspiring conversations with members, coaches, and experts in fitness, health, and wellness. We’ll break down everything from strength training and fat loss to hormones, mindset, and body image—so you can feel empowered, informed, and supported at every stage of your journey.
Created by women, for women—because your story, your strength, and your results matter.