Sisters-in-Service

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Introduction:

As we dive into the festive season, join us in mastering the art of enjoying holiday celebrations without sacrificing your waistline. In this episode, we’re exploring practical tips for navigating the tempting treats at office and home Christmas parties without succumbing to overindulgence.

Segment 1: Setting the Tone

•Acknowledging the holiday spirit, the host emphasizes the importance of balance over strict health guidelines during this joyous season.

Segment 2: Strategies for Office and Friends Gatherings

•Tip 1: Never attend a party on an empty stomach; have a nutritious snack beforehand.

•Tip 2: Survey the buffet and choose wisely, focusing on favorite holiday dishes.

•Tip 3: Avoid overeating to maintain a festive mood; listen to your body’s signals.

•Tip 4: Utilize a smaller plate and leave room for seconds if desired.

•Tip 5: Opt for a single layer of food on the plate to prevent over-piling.

•Tip 6: Engage in conversation and mingle after eating to shift focus from food.

Segment 3: Confronting the Dessert Table

•Tip 7: Share desserts with a friend to enjoy without excess.

•Highlighting the benefits of dancing as a fun exercise to burn off festive calories.

Conclusion:

Summing up, the episode emphasizes mindful indulgence, encouraging listeners to cherish flavors, relish company, and embrace the joy of the season without lingering guilt. Here’s to a balanced and joy-filled holiday season!

https:/www.smallspacepilates.com

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 Unlocking the Power of Pilates

Discovering Pilates:

Unveiling the complexity behind Pilates exercises, our seasoned instructor with over 15 years of experience emphasizes its deceptive difficulty. Pilates, born in the early 20th century for rehabilitation, combines low-impact with high-intensity workouts through various apparatuses, ensuring effectiveness without stressing the body.

Mind-Body Connection:

Pilates, often described as a “slow, controlled exercise,” focuses on the mind-body connection and breath work. Versatile and calming, it enhances flexibility, strength, and posture, addressing individual weaknesses, whether in strength or flexibility.

Contemporary vs. Classical Pilates:

Distinguishing between Contemporary and Classical Pilates, the choice often hinges on the instructor. While equipment and styles may vary, mat and reformer exercises are foundational. The classical approach, like our instructor’s certification, tailors routines to the individual, incorporating modifications as needed.

Pilates or Yoga:

Addressing the perennial question of Pilates vs. Yoga, the emphasis lies on core strength. Pilates is a superb foundation for building core strength, complementing other activities, including Yoga. The synergy between Pilates and Yoga enhances overall well-being.

Finding the Right Instructor:

Choosing a Pilates studio or instructor involves thorough consideration. Recommendations from friends, family, or colleagues provide valuable insights. A personal conversation with the instructor, coupled with an assessment, ensures a tailored and safe Pilates experience.

Beginner’s Guide to Pilates:

Accessible to all, including those with injuries or pregnant women, Pilates offers a holistic approach. Starting with a private lesson provides a solid foundation, minimizing the risk of injury. Personal comfort with the instructor is paramount; speak up if something feels amiss.

Pilates at Home and Injury Prevention:

For those on a budget, home Pilates is an option, but caution is advised. While free online resources abound, the lack of monitoring increases the risk of injury. Pilates, a rewarding journey, contributes to both physical and mental well-being.

Closing Thoughts:

As we wrap up, remember that everyone deserves to feel good in their bodies. The right instructor can make all the difference. So, embark on your Pilates journey, enjoy the benefits, and, as our instructor shares, sometimes finding the perfect fit can transform your life.

https://www.smallspacepilates.com

https://[email protected]

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Janice Baker served 22 years as a Veterinary Corps Officer in the US Army on active duty and Army reserve, with most of this time in special operations medical and canine units. 

 Along with multiple deployments in support of special operations canine programs, Janice also gained extensive experience designing and running large-scale, realistic medical training exercises. 

 As she transitioned to civilian life and feeling like her entire identity had vaporized, she pursued acting first as a hobby to “figure out what she actually liked to do other than Army stuff,” which grew into a professional career in television, film, and commercials. 

She soon realized that from a leadership standpoint, producing and directing productions on-camera was very similar to running those large-scale training exercises, and now enjoys her next chapter in life working professionally as an actor, screenwriter, producer, and director.  

https://www.instagram.com/janicetheactor

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2024 is coming fast and many people set unrealistic fitness goals  to improve their fitness.

 Did you know that 60-80 percent of these resolutions fail by mid- February?

 The Problem with New Year's Resolutions?

 New Year's resolutions often fail because they are based on  unrealistic expectations. Many people dive into intense fitness regimens without considering the long-term commitment required. 

   Many people set huge goals without considering their current fitness level or the time/effort needed to achieve those goals. 

 This leads to burnout, frustration, and giving up especially when the progress isn’t as quick or significant as expected.

Configure a  Lifestyle Change Mindset:

Approach your goal(s) as lifestyle changes. Start with one change before starting another one.  By focusing on small, achievable goals, you can give it your full attention, increase the likelihood of success, and build a solid foundation for long-term success.

 Create a plan:

 Plan out your new lifestyle change.  (what,when,where and how) This can include creating a schedule for exercise, meal planning, and/or setting aside time for self-care. Having a plan will help you stay organized and focused. 

 Set Realistic and Specific Goals:

When setting fitness goals, it is important to be realistic and specific. Instead of saying "I want to get fit," you can say "I want to exercise for 30 minutes, 1-2x a week." 

 Setting specific goals allows you to track your progress and stay motivated along the way.  

Start Small: 

Instead of trying to change everything at once, start with small changes. This will make it easier to stick to your new lifestyle. For example, if you want to eat healthier, start by adding more fruits and vegetables to your meals, incorporating a daily walk or  swapping sugary drinks for water

 Find Exercises You Enjoy:

One of the keys to long-term success is finding  exercises  that you enjoy. This is crucial when starting a new fitness regimen.  If you don't enjoy it, it becomes a chore.

 Seek Professional Guidance:

Consulting a fitness trainer will provide valuable guidance and support and help you create a personalized plan, teach proper form and keep you accountable.  Having a support system   keeps you motivated and on track with a lesser chance of skipping workouts. 

 Celebrate Small Victories:

As you make progress CELEBRATE!!

  Celebrations will keep you motivated and reinforce the positive changes you're making.

Recognize and appreciate the effort you put in, whether it's completing a challenging workout, reaching a milestone, or sticking to your new habits. 

Instead of focusing on what you're giving up, focus on the positive aspects of your new lifestyle. 

Be patient and kind to yourself: 

Lifestyle changes take time. It's important to be patient and kind with yourself and not get discouraged if you have setbacks. 

 Remember lifestyle changes are a journey, and it's important to approach them with patience, determination, and a positive mindset.

If you have a question about fitness or wellness email me at [email protected] and I can with your approval answer it on an upcoming episode.

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Daniel Torres is  a passionate creative writer and a staunch advocate for deported U.S. veterans. Currently collaborating with Excuse My Accent,  he is  deeply involved in an impactful awareness campaign striving to repatriate deported veterans and safeguard military members from deportation.

As a former Marine and OIF veteran, his  journey began in Tijuana, Mexico, but Salt Lake City, Utah, became his home. After earning his law degree in 2017, he returned to Salt Lake City in 2018, driven by a commitment to justice.

A proud member of the deported veterans coalition, Daniel  works  alongside organizations and volunteers united in the mission to shield military members from deportation and provide support for those unjustly expelled from the country they served.

Beyond his advocacy, he has  lent my voice to three documentaries and a full feature, showcasing at esteemed film festivals worldwide, including the Berlinale, Los Angeles Screenplay Festival, San Diego GI FF, Portland FF, SXSW, Santa Catalina FF, San Luis Obispo FF, and more. Together, let’s amplify the stories that matter.

Watch the trailer  - excusemyaccent.com

https://drive.proton.me/urls/5H2WFWA8GW#lib7APp44Tc7

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 1.   What is the concept behind 11 minutes to fitness?

      How does it differ from traditional workout routine?

 - The concept behind 11 minutes to fitness is based on the idea that short, intense workouts can be just as effective, if not more so, than longer, traditional workouts. The program focuses on high-intensity interval training (HIIT), which involves short bursts of intense exercise followed by brief periods of rest. This approach is designed to maximize calorie burn and improve cardiovascular fitness in a shorter amount of time.

Compared to a traditional workout, which typically involves longer durations of moderate-intensity exercise, 11 minutes to fitness offers several advantages. Firstly, it is time-efficient, making it easier for busy individuals to fit exercise into their daily routine. With just 11 minutes of intense exercise, you can achieve similar or even better results compared to longer workouts.

Additionally, the high-intensity nature of the workouts stimulates the body to burn more calories both during and after the workout, thanks to the "afterburn effect." This means that even after you finish your 11-minute workout, your body continues to burn calories at an elevated rate for hours afterward.

Furthermore, the short duration of the workouts makes them more accessible to people of all fitness levels. Whether you're a beginner or an experienced athlete, you can customize the intensity and difficulty of the exercises to suit your individual needs and goals.

Overall, the concept of 11 minutes to fitness challenges the notion that longer workouts are always better. By focusing on intensity and efficiency, this approach offers a time-saving and effective alternative to traditional workouts.

What is the science behind the effectiveness of 11 minutes of fitness and how does it optimize time and effort?

The science behind the effectiveness of 11 minutes of fitness lies in the concept of high-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This type of workout has been shown to increase cardiovascular fitness, improve muscle strength and endurance, and burn calories more efficiently compared to traditional steady-state cardio exercises.

When it comes to optimizing time and effort, 11 minutes to fitness focuses on maximizing the benefits of exercise within a short timeframe. By incorporating high-intensity intervals, the body is pushed to its limits, resulting in a higher calorie burn and increased metabolic rate even after the workout is over. Additionally, the shorter duration of the workout makes it more accessible and easier to fit into busy schedules, making it a convenient option for those with limited time.

Overall, the science behind 11 minutes of fitness shows that it can provide significant health and fitness benefits in a shorter amount of time compared to traditional workouts.

2. What are the benefits of 11 minutes to fitness for anyone with a busy schedule or limited time to exercise?

 - The benefits of 11 minutes to fitness for anyone with a busy schedule or limited time to exercise are numerous. Firstly, the short duration of the workout allows individuals to easily fit it into their daily routine, even during busy days. This eliminates the need for lengthy gym sessions or time-consuming exercise regimens. Additionally, the high-intensity nature of the workout ensures that individual

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"Welcome to our latest episode of Sisters-in-Service! Today, we have a special guest who has had an incredible journey from serving in the military to making a mark in the film industry.  DeAnna  was in the Air Force from 1988 to 1998, and then joined the Army Reserves from 1998 to 2009. Initially trained as an interior electrician,  she later cross-trained to become a Graphic Illustrator (3V051) after 18 months. This became her field of expertise for the rest of her time on active duty.

DeAnna was stationed at various locations around the world, including RAF Chicksands in the UK, Eglin AFB in Florida, Osan AB in South Korea, and Barksdale AFB in Louisiana.

DeAnna is now a prominent figure in the local film industry in Louisiana.  She  wears multiple hats, working as an actress, locations manager,  scout, and a producer. In 2020, DeAnna  established her  own production company called Bad Habitz Productions. Her journey in the industry began in 2006, and has  since found solace and healing from her personal struggles, including PTSD, through their work in film.

Driven by her own experiences, DeAnna  founded Bad Habitz Organization, a 501c3 non-profit, in 2021. The organization's mission is to create a supportive environment for veterans to acknowledge and address their PTSD. Her aim is  to achieve this by providing training opportunities in the entertainment industry, both in front of and behind the camera. Additionally, the organization assists interested veterans in applying for their veteran benefits, including disability benefits they may be eligible for.

Bad Habitz Productions, LLC,  is dedicated to producing high-quality films in Louisiana. What sets them apart is their commitment to hiring military veterans, with 60% of the cast and crew being veterans. This is made possible through the training programs offered by Bad Habitz Organization.

Join us as we delve deeper into Deanna's inspiring journey and learn more about the incredible work they are doing to support veterans in the film industry."I hope this re-write captures the essence of your story for your podcast! Let me know if there's anything else I can assist you with.

https://www.badhabitzproductions.com

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Welcome to Sisters-in-Service, where we celebrate the stories of remarkable individuals affiliated with the military. 

 Today, I  have the privilege of sharing the inspiring journey of Ida Mae Irby, a local Charlotte, NC military veteran and a talented artist, who uses her creativity to depict the strength and resilience of military women.

Ida Mae Irby, a Charlotte native, served in the United States military for 8 years  and brings a unique perspective to her art.

Her military experience has deeply influenced her work, reflecting the dedication, discipline, and sacrifice that all soldiers endure but specifically women.

Ida Mae discovered her passion for art at an early age and later during her military service, using it as a therapeutic outlet.

 Her art focuses on depicting the unsung heroes of the military – specifically women.

She showcases the diversity and strength of female veterans and active-duty personnel while also capturing the struggles and triumphs of women .

Her work serves as a tribute to the resilience and bravery of women who have served and continue to serve.

Ida Mae’s art has garnered recognition  locally and her pieces have been displayed in art galleries and military exhibitions, inspiring others with her vision.

Ida Mae is actively involved in the Charlotte community, organizing art workshops for veterans and military families.

She encourages self-expression and healing through creativity.

Her art is a reminder of the importance of acknowledging and appreciating the contributions of women in the military.

https://www.idamaemade.com
https://www.instagram.com/iamida.mae

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As Chief Operating Officer, Alicia Washkevich helps to shape and translate New Politics’s strategic vision into a sound operational plan. She brings more than 20 years of experience to New Politics. Her leadership and experience have been focused on scaling rapidly growing organizations, driving strategic change processes, coaching and developing talent, managing efficient nonprofit operations and budgets in excess of $100M, and helping organizations continue their walk down the path to center diversity, equity, and inclusion.

Alicia is a proud Navy veteran. During her time on active duty, she deployed several times as a Surface Warfare/Anti-Terrorism Force Protection Officer on the USS Oak Hill and then a METOC Officer/Military Hydrographer with Fleet Survey Team (FST). Always mission-driven, she transitioned to the non-profit sector following her military career.

Alicia most recently served as the Deputy Chief Operating Officer for the Sierra Club, one of the most enduring and influential grassroots environmental organizations in the nation. Alicia earned a Master of Science in Applied Science from the Naval Postgraduate School and a Bachelor of Science in Oceanography from the United States Naval Academy.

When not working as the COO for New Politics, Alicia lends her time to the Military Family Building Coalition, sits on the Navy Rugby Alumni Association Board, acts as “Team Mom” to the Catholic University Women’s Rugby team, and coaches the DC Aquatic Club (DC's only LGBTQ adult swim team). Originally from NJ (yes, she does love Bon Jovi), Alicia now resides in Washington DC with her husband and two daughters.

https://[email protected]
https://www.newpolitics.org

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Tabitha is an Air Force Veteran,  Manager  of Communications at American Corporate Partners (ACP) and CEO of Novaya Solutions where she  loves helping people with  digital marketing.  She uses digital marketing & graphic design skills to help organizations write amazing copy with visuals packed with personality & valuable info. I help companies have messages that entertain buyers, build customer loyalty AND boost conversions!🎯

She has several certifications in data analysis, digital & social media marketing (and a knack for creative writing), that give her the  edge in the marketing world.  She uses her marketing & leadership skills to partner with agencies & brands to design scroll-stopping content.🎯

𝗪𝗛𝗔𝗧 𝗜'𝗠 𝗚𝗢𝗢𝗗 𝗔𝗧:
• Graphic Design
• Community Building
• Creative Content
• Data Analysis
• Brand Identity/Storytelling Development
• Email/Marketing Strategy
• Social Media Copy
• Product Launch Copy
• E-Commerce Email Automations & Funnels
• Web Content/Blog Content

📞 𝗚𝗘𝗧𝗧𝗜𝗡𝗚 𝗜𝗡 𝗧𝗢𝗨𝗖𝗛 𝗜𝗦 𝗘𝗔𝗦𝗬
If you’ve read this far, I'd love to connect!
📩 Email: [email protected]
💻 Website: tabidonnell.com

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