Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

The silence surrounding Military Sexual Trauma has perpetuated a crisis affecting thousands of service members each year. Navy veteran Jean Ibanez Payne breaks that silence with raw courage in this powerful conversation about survival, advocacy, and reclaiming personal worth.

From her first traumatic experience shortly after boot camp to facing over 20 instances of sexual abuse during her service, Jean reveals how the military's response system failed her at every turn. When she reported her first assault, she was treated as the offender while her abuser received minimal consequences. This pattern of institutional betrayal forced her into decades of silent suffering.

"Nobody knew what I had been through, not even my husband," Jean shares, describing how she maintained an outward appearance of success while battling anxiety, depression, and suicidal ideation for twenty years. Her breaking point came in December 2022, when she finally decided to take ownership of her recovery through therapy, medication, and lifestyle changes.

Jean's healing journey led her to write "Reclaim Your Worth," a memoir she completed in just one month that serves both as personal therapy and as a beacon for other survivors. More remarkably, she's now championing VA House Bill 2520 in Virginia, which would establish an independent sexual offense prevention program to protect service members from the conflicts of interest that currently plague military investigations.

The statistics are staggering—Brown University found approximately 75,000 cases of military sexual abuse while the Pentagon reported only 29,000. This dramatic underreporting underscores the urgent need for the independent oversight Jean advocates for in every state.

For those currently suffering, Jean offers this powerful truth: "It's never too late to reclaim your worth, but it's important that you do it on your own terms. Unless you take ownership of your journey, you'll never be able to heal." Her story reminds us that while systems may fail, personal resilience and the courage to speak up can create meaningful change.

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Thirty-three years ago, I broke free from a habit that was slowly deteriorating my health—smoking. What began as a way to fit in as a new military mom gradually became an addiction that threatened to bring recurring bronchitis into my life each year. The journey to quit wasn't straightforward, and it certainly wasn't my first attempt.

In this deeply personal episode, I share the strategies that finally helped me succeed where previous attempts had failed. The key wasn't willpower alone—it was understanding my "why," creating systems for accountability, finding alternatives to keep my hands busy, and celebrating each small victory along the way. I discovered that breaking any addictive habit requires recognizing it's not just a "bad habit" but a genuine addiction that needs a thoughtful approach.

Whether you're struggling with cigarettes, sugar, shopping, or any other addictive behavior, the principles remain the same. Start by understanding your triggers and motivations. Reduce gradually rather than attempting cold turkey. Find an accountability partner who asks the right questions without judgment. Most importantly, string together days of success and celebrate each one—because overcoming addiction is a journey, not a destination. After three decades of freedom from smoking, I still mark my quit anniversary every August. What habit might you break free from by applying these same principles? Your journey toward a healthier life can begin today, one small victory at a time.

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

What happens when military precision meets the messy reality of motherhood? First Lieutenant Jasmine Murphy knows firsthand as she navigates the complex terrain of being an active-duty Army Intelligence Officer, historian, mother, and women's advocate. Her journey from enlisted Military Police to commissioned officer offers a masterclass in resilience and adaptation.

Lt. Murphy takes us back to her beginnings as a young Private – the only Black woman and one of just two Black people in her 40-person platoon. Rather than being intimidated, she built her reputation through excellence while being "treated like one of the guys." Today, with the wisdom of experience and formal education in Black American history, she recognizes her responsibility to help other women rise through the ranks. The transformation from competitive peer to supportive mentor represents her evolution as a leader.

Motherhood revolutionized Murphy's leadership approach. Once the "least empathetic person" who expected everyone to push through difficulties as she had, becoming a mother opened her eyes to the power of compassion and accommodation. She candidly shares how pregnancy and postpartum experiences made her a more understanding leader who recognizes that sometimes "you can't just thug it out." Her appreciation for the military's improved parental leave policies (from 12 days to 12 weeks for fathers, and 18 weeks total for mothers) highlights the positive changes in supporting military families.

The Legacy Framework, Murphy's signature approach to empowering ambitious women, helps them integrate motherhood, self-identity, and career without compromise. Based on historical awareness and authentic self-expression, it encourages women to define success on their own terms rather than society's timeline. For military members approaching transition, she advises exploring potential paths years before separation through classes, seminars, and networking opportunities.

Want to hear how one remarkable woman balances the demands of military service with the joys and challenges of motherhood while advocating for women everywhere? Listen now to discover insights that will change how you think about success, service, and self-fulfillment. Then share your own balancing act experiences in the comments – we'd love to hear from you!

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

This is a favorite of mine only because it is a question I always get asked by people. The Sisters-in-Service podcast will be back Aug 5, 2025 with a brand new episode.

Hey there, welcome back to another episode of the Why Not Wellness podcast. Today, we're tackling a super important topic for anyone starting or already on their health and fitness journey - how to find the perfect fitness trainer.

First off, we're going to chat about why it's so important to know what your fitness goals are. These goals are going to be your guiding star when you're looking for your ideal trainer.

Next, we'll dive into what a fitness trainer actually does and how they can help you reach those goals you've set.

Then, we're going to talk about what makes a fitness trainer a good one. We'll look at things like their qualifications, their experience, and even how they communicate.

After that, we'll discuss why it's crucial to find a trainer who's a good match for you personally. This means finding someone who shares your fitness philosophy and understands your journey.

And finally, we're going to give you a handy list of questions to ask any potential trainers. This will help you figure out if they're the right fit for you.

So, finding the perfect fitness trainer can really make a huge difference in your health and fitness journey. Come join us as we dive deep into this topic and give you some practical tips to help you find the right trainer for you.

And don't forget, hit that subscribe button for more health and fitness insights




Sign up for your FREE week of classes:
https://www.smallspacepilates.com/sspilates

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Setting ambitious New Year’s resolutions often leads to disappointment by mid-January. What if there was a way to change that narrative and truly succeed in your wellness goals? Join me as I share insights on crafting realistic, actionable plans that prioritize how you feel rather than just the numbers on the scale. Together, we explore the art of choosing the perfect workout days, times, and locations, and how to steer clear of burnout by making thoughtful choices. By understanding the concept of "Quitter's Day," you'll learn to focus on sustainable, feel-good fitness routines that last beyond the first few weeks of the year.

Imagine transforming your life in just 11 minutes a day—no equipment needed. The second chapter of our journey reveals how a simple, daily commitment can boost your physical health, improve your sleep, and enhance your mobility. Picture yourself moving effortlessly through everyday activities, playing with your kids or grandkids, and experiencing a newfound energy. As your movement specialist, I'm here to guide you through this empowering process. Let’s embrace the power of 11 minutes together and see how such a small change can make a significant impact on your life. Thank you for tuning in, and I look forward to walking this path to wellness with you.

https://www.smallspacepilates.com

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

I wanted to let you  know that I will be taking a much needed break  which is crucial  to anyone’s health and wellness. Resting gives everyone a chance to rest, reflect and come back stronger.

While I'm away, we'll be revisiting some of our favorite episodes. from the 2024 symposium, where I had the pleasure of speaking with some exciting individuals who are stand outs in their field. 

Subjects like plant based nutrition, menopause, gut and bone health.  These are episodes that have sparked insightful conversations, inspired me, and resonated deeply with our community. We believe that they deserve another moment in the spotlight and we hope you'll enjoy revisiting them as much as I do.

Mark your calendars because we'll be back with fresh, new episodes on August 5, 2025. We're excited about the ideas we have in store for you and we can't wait to share them.

Unlock the secrets to revitalizing your midlife sleep with insights from our special guest, Christine Meyer, a dedicated health professional committed to empowering women through this transformative life stage. We unpack the cultural myths surrounding sleep deprivation and how they can undermine your physical, emotional, and mental health. Together, we explore the critical importance of sleep and practical strategies that can help you reclaim a restful night's sleep, enhancing your vitality and joy during midlife.

Dive deep into the common sleep disorders that many face during midlife, such as insomnia, sleep apnea, and restless leg syndrome. Christine shares her expertise on the intricate relationship between stress, chronic pain, and sleep disruptions, offering valuable advice on how to manage these interconnected challenges. We emphasize the role of nutrition and lifestyle modifications in optimizing sleep quality, shedding light on how certain foods and supplements can either support or hinder your restful nights. With Christine's guidance, you'll gain practical tools to create a soothing sleep environment and develop healthy sleep routines.

From the soothing scents of lavender to the rhythmic sounds of binaural beats, discover simple yet effective techniques to enhance your sleep quality without added stress. We discuss everything from the importance of consistent sleep schedules to the benefits of light exercise and the potential impact of electronic devices in the bedroom. This episode is packed with actionable tips and heartfelt appreciation for the complex beauty of sleep, culminating in an exciting announcement for next year's symposium. Join us on this journey to better sleep and overall well-being during your midlife transformation.

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

I wanted to let you  know that I will be taking a much needed break  which is crucial  to anyone’s health and wellness. Resting gives everyone a chance to rest, reflect and come back stronger.

While I'm away, we'll be revisiting some of our favorite episodes. from the 2024 symposium, where I had the pleasure of speaking with some exciting individuals who are stand outs in their field. 

Subjects like plant based nutrition, menopause, gut and bone health.  These are episodes that have sparked insightful conversations, inspired me, and resonated deeply with our community. We believe that they deserve another moment in the spotlight and we hope you'll enjoy revisiting them as much as I do.

Mark your calendars because we'll be back with fresh, new episodes on August 5, 2025. We're excited about the ideas we have in store for you and we can't wait to share them.

Unlock the secrets to vibrant health as you join me, Cat Corchado, and our esteemed guest, Dr. Mandy Patterson, a holistic health and functional medicine expert, on day six of the Revitalize Your Midlife Symposium. Discover how nurturing your gut microbiome can revolutionize your well-being, and learn about groundbreaking research from Dr. Sabine Hazen that connects gut health with the severity of COVID-19 illness. From the impact of birth methods and breastfeeding to practical lifestyle choices like diet and stress management, we'll equip you with essential knowledge to maintain a healthy gut.

Eager to know how your genetics and diet intersect to optimize your health? We delve deep into the fascinating world of nutrigenomics, providing tips on incorporating nutrient-dense foods like fruits, vegetables, bone broth, and omega-rich foods into your daily routine. Dr. Mandy shares the benefits of fermented foods and the role of digestive aids like apple cider vinegar and bitters. By understanding the signs of microbiome imbalance—such as frequent infections and digestive issues—you'll gain actionable insights to address gut health problems effectively.

Discover the critical connection between gut health and hormonal balance, especially during perimenopause and menopause. Learn how a protein-rich breakfast can stabilize blood sugar and cortisol levels, and why managing stress through the adrenal system is crucial for hormonal health. We also explore the impact of gut health on mental well-being and neurological function, offering a holistic approach to achieving lasting wellness. Join us for an enriching discussion that integrates conventional and alternative medicine, empowering you to revitalize your midlife with vibrant health.

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

I wanted to let you  know that I will be taking a much needed break  which is crucial  to anyone’s health and wellness. Resting gives everyone a chance to rest, reflect and come back stronger.

While I'm away, we'll be revisiting some of our favorite episodes. from the 2024 symposium, where I had the pleasure of speaking with some exciting individuals who are stand outs in their field. 

Subjects like plant based nutrition, menopause, gut and bone health.  These are episodes that have sparked insightful conversations, inspired me, and resonated deeply with our community. We believe that they deserve another moment in the spotlight and we hope you'll enjoy revisiting them as much as I do.

Mark your calendars because we'll be back with fresh, new episodes on August 5, 2025. We're excited about the ideas we have in store for you and we can't wait to share them.

What if navigating midlife could be your most empowering journey yet? Join me as I explore how women can embrace midlife with confidence and transformation. I am thrilled to welcome Dr. Lakeisha Webb McMillan, a renowned integrative ob-gyn hormone specialist and Amazon best-selling author, who sheds light on balancing hormones and regaining energy during perimenopause and menopause. Dr. Lakeisha shares her inspiring journey and the core memories that drive her passion for women's health, offering profound insights into how these experiences shape our life's work and purpose.

Midlife doesn't have to be about simply "holding on" until symptoms subside. Together with Dr. Lakeisha, we challenge the stereotypes surrounding perimenopause and menopause, advocating for self-advocacy in healthcare. Learn about the often misunderstood phases that can begin in the late 30s and the importance of personalized care in managing the diverse symptoms brought by fluctuating hormones. We'll discuss practical advice, including DIY solutions and lifestyle changes, to help women navigate these stages with grace.

Nutrition plays a pivotal role in managing menopause symptoms, as highlighted by the Women's Health Initiative study. Dr. Lakeisha provides valuable insights on how certain foods can trigger inflammation and exacerbate symptoms. We also explore alternative therapies such as acupuncture, massage therapy, and the benefits of bioidentical hormone replacement therapy. Join us for an enlightening conversation filled with practical tips and strategies to enhance your health, fitness, and overall well-being during this exciting chapter of midlife.

Support the show

Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

I wanted to let you  know that I will be taking a much needed break  which is crucial  to anyone’s health and wellness. Resting gives everyone a chance to rest, reflect and come back stronger.

While I'm away, we'll be revisiting some of our favorite episodes. from the 2024 symposium, where I had the pleasure of speaking with some exciting individuals who are stand outs in their field. 

Subjects like plant based nutrition, menopause, gut and bone health.  These are episodes that have sparked insightful conversations, inspired me, and resonated deeply with our community. We believe that they deserve another moment in the spotlight and we hope you'll enjoy revisiting them as much as I do.

Mark your calendars because we'll be back with fresh, new episodes on August 5, 2025. We're excited about the ideas we have in store for you and we can't wait to share them.

Unlock the secrets of a playful and vibrant midlife with the inspiring Yvonne Marchese! Yvonne, the host of the Late Bloomer Living podcast and author of "In Full Bloom: A Guide to Aging Playfully," joins us to share her wisdom on embracing change, growth, and joy as we age. You'll discover how adopting a playful mindset and engaging in joyful activities can transform your habitual thinking about aging, rewiring your brain for creative problem-solving and mental well-being.

During our enlightening conversation, Yvonne highlights the importance of rediscovering the joy of play, drawing on the natural learning processes experienced in childhood. She shares practical steps to combat internalized ageism, such as making a list of activities that bring joy and revisiting childhood hobbies. Listen as we explore how to break free from midlife mindset barriers by engaging in new and playful activities, like learning a musical instrument, and the profound impact this can have on your mental health and creativity.

Framing midlife as an awakening rather than a crisis, we delve into the "U" shape of happiness and the strategies to integrate play into daily life to counteract constant productivity. Yvonne offers invaluable insights for entrepreneurs juggling multiple roles, emphasizing the necessity of self-care, gratitude, and maintaining a playful spirit. Join us for an empowering episode that challenges misconceptions about aging and encourages everyone to live midlife to the fullest with joy and vitality.

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Want to be a guest or know someone would be a great fit? I am looking for military vets, active duty, military brats, veteran service orgs or anyone in the fitness industry

Discover the secrets to maintaining strong, healthy bones with our special guest, Debbie Robinson, a renowned bone health expert and certified yoga therapist. Debbie takes us through her compelling personal journey, including her experience with a total hip replacement at 51, and shares invaluable insights into the differences between osteopenia and osteoporosis. Learn about the natural decline of bone density after age 35, the acceleration during menopause, and the crucial importance of early detection through DEXA scans. Debbie shatters common misconceptions about bone fragility and emphasizes proactive management for lifelong bone health.

Elevate your daily routine with practical tips for bone-strengthening activities, posture improvement, and fall prevention. Debbie explains how single-leg balance exercises and good posture contribute to a "safe spinal space," preventing spinal fractures and enhancing overall well-being. Discover the profound connection between osteoporosis and mental health, as Debbie delves into the importance of understanding the mental and emotional layers of the condition. From proper alignment to the role of a healthy gut, we cover the holistic approach needed to manage osteoporosis effectively.

Nourish your bones with essential nutrients and foods, as Debbie highlights the importance of calcium, magnesium, potassium, and vitamin K, while also addressing the negative impact of gluten, dairy, sugar, caffeine, and alcohol. Explore the benefits of alternate nostril breathing for calming the nervous system and the power of gratitude for emotional wellness. Finally, embrace the joy of midlife play to enhance overall health and well-being, reminding us all that staying active and having fun are key components of a vibrant life. Join us for an enlightening discussion that promises to transform your approach to bone health.

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