Elliott McKenzie - The RnB Vet

 In this episode, we delve into the world of women veterans who have found solace, purpose, and community through sewing. From intricate quilts to fashionable garments, these women share their stories of how sewing has helped them navigate life after service. We explore the therapeutic benefits of sewing, the challenges they’ve faced, and the beautiful creations that have emerged from their hands. Join us as we stitch together the narratives of these inspiring women veterans.

Chris Hill (Air Force) - Founder of Craft Therapy /Veterans Who Sew
Anecia Robinson (Army) - Member of Veterans Who Sew
Oneika Brown (Air Force) - Member of Veterans Who Sew
Rochelle Miles - (Air Force) - Member of Veterans Who Sew

@IAmCraftTherapy

Title: The State of Caregiving in the US: Challenges and Opportunities

In this episode, Nancy and I  delve into the current landscape of caregiving in the United States. With an aging population and evolving healthcare needs, the role of caregivers has never been more critical. We explore the challenges faced by caregivers, from financial strain to emotional exhaustion, and discuss the impact on both caregivers and those receiving care.



1.Number of Caregivers: According to AARP and the National Alliance for Caregiving, there are approximately 53 million unpaid caregivers in the United States.

2.Demographics of Caregivers: Caregiving is a widespread responsibility that spans various demographics. However, caregivers tend to be predominantly female (about 60%) and are often middle-aged or older. Younger caregivers under the age of 30 also make up a significant portion of the caregiver population.

3.Impact on Health: Caregiving can have significant impacts on the health and well-being of caregivers. Studies have shown that caregivers are at higher risk of experiencing physical and mental health issues such as chronic stress, depression, anxiety, and sleep disorders compared to non-caregivers.

4.Economic Impact: Caregiving responsibilities can also have financial implications for caregivers, with many experiencing reduced work hours, loss of employment, and increased out-of-pocket expenses related to caregiving duties.

5.Access to Support: Despite the significant number of caregivers in the United States, many face challenges in accessing adequate support and resources to help them cope with their caregiving responsibilities and maintain their own health and well-being.

Join us as we navigate the complex world of caregiving in America, uncovering the stories, struggles, and triumphs of those on the front lines of care.

In this episode of Why Not Wellness, we delve into the popular 3-2-8 method of fitness. This approach is gaining traction for its efficiency and effectiveness, focuses on three core principles:

3 - Refers to the three key components of fitness: strength, endurance, and flexibility. The 3-2-8 method emphasizes a balanced approach to training, incorporating exercises that target each of these areas to promote overall fitness and prevent injury.

2 - Stands for the two main phases of a workout: the warm-up and the workout itself. The warm-up phase is crucial for preparing the body for exercise, increasing blood flow to the muscles, and reducing the risk of injury. The workout phase consists of a combination of strength, endurance, and flexibility exercises tailored to individual fitness levels and goals.

8 - Represents the eight-week cycle that the 3-2-8 method follows. This cycle is designed to provide enough time for the body to adapt to the demands of the workout, while also allowing for enough variety to prevent boredom and plateaus. Each week, the workout intensity and duration gradually increase, helping to improve fitness levels over time.

Throughout the episode, we explore the science behind the 3-2-8 method, its benefits, and how it can be customized to suit different fitness levels and goals. 

Are you ready to get freaking fabulous? 

Click the link below to start your complimentary week of live classes of weight training, Pilates and Stretching with me - your Movement Specialist!!

https://www.smallspacepilates.com/offers/zsqW2LAv

In this episode  we delve into the complex world of weight loss, focusing on the latest medication making headlines: Wegovy.  In this insightful discussion explores the pros and cons of Wegovy as a tool for managing obesity and achieving sustainable weight loss.


Throughout the episode, listeners will learn about the clinical trials supporting Wegovy’s efficacy in promoting weight loss, as well as the common side effects and safety considerations associated with its use. The discussion also delves into the importance of incorporating lifestyle changes, such as diet and exercise, alongside medication for long-term success.

Listeners will gain a comprehensive understanding of Wegovy as a treatment option for obesity, empowering them to make informed decisions about their own weight management journey. Whether considering Wegovy or exploring other avenues for weight loss, this episode equips listeners with the knowledge and insights needed to navigate the complexities of achieving and maintaining a healthy weight.

https://www.smallspacepilates.com

Dive into the inspiring journey of Dr. LaKeischa Webb McMillan, a Huntsville, Alabama native with a passion for empowering women in perimenopause and menopause. From earning her Biology degree with honors to becoming certified in the DiVinci Robotic System, Dr. LaKeischa’s expertise extends far beyond the academic realm.

Join us as we explore  the topics of perimenopause and menopause and some possibilities to help start the process of understanding what is happening to our bodies during this time.


As an Integrative OB-GYN, hormone specialist, and captivating speaker, Dr. LaKeischa shares valuable insights on balancing hormones, reclaiming mental sharpness, and maintaining all-day energy. Don’t miss out – tune in to learn how to become a “Hormone Hottie” and follow Dr. LaKeischa on social media @drlakeischamd.

“In the latest episode of ‘Why Not Wellness,’ I try to  unravel the crucial connection between menopause and exercise.   Most of you know me as a certified fitness professional and wellness advocate, who shares  my insights on navigating the unique challenges women face during perimenopause and menopause. 

In this episode, I explore the transformative power of physical activity in mitigating symptoms like hot flashes, mood swings, and bone density loss. I try to offer practical tips and empowering perspectives on embracing an active lifestyle through this life stage. I hope this episode motivates you to prioritize your health and well-being. 

Tune in to ‘Why Not Wellness’ for an enlightening journey into the intersection of menopause, exercise, and living your best life.”

https://www.smallspacepilates.com

“Welcome to another episode of ‘Why Not Wellness.’ Today, I delve into the world of fitness training, exploring the crucial aspects of finding the perfect trainer and the do’s and don’ts that shape a successful client-trainer relationship.”

“The Search for the Ideal Trainer”

•Discuss the importance of setting clear fitness goals before seeking a trainer.
•Explore popular certifications and qualifications to look for in a fitness professional.
•Highlight the significance of compatibility between the trainer’s style and the client’s preferences.

“Red Flags and Green Lights”

•Identify warning signs when choosing a trainer, such as lack of certification or poor communication skills.
•Emphasize the importance of trust and transparency in the client-trainer dynamic.
•Share success stories of clients who found the perfect match with their trainers.

“Etiquette Essentials: Do’s and Don’ts”

•Discuss the client’s responsibility in terms of communication, punctuality, and commitment.
•Address the trainer’s role in providing personalized guidance, motivation, and adapting to the client’s needs.
•Highlight common pitfalls to avoid, such as overtraining, lack of communication, and unrealistic expectations.

Building a Lasting Relationship”

•Offer tips on fostering open communication between clients and trainers.
•Discuss the benefits of ongoing feedback and how it contributes to a successful fitness journey.
•Share insights on adapting workouts, setting new goals, and maintaining a positive training environment.

“As you embark on your fitness journey, remember that finding the right trainer is a partnership. By understanding the do’s and don’ts of this relationship, you set the stage for a fulfilling and successful path to wellness. Thanks for joining me on ‘Why Not Wellness.’

Until next time, stay committed to your well-being!”

https://www.smallspacepilates.com

Sign up for your complimentary week of Pilates, weight Training and stretching here:

https://www.smallspacepilates.com/sspilates

Welcome to Sisters in Service, where we highlight remarkable women making waves in the military and aviation. In this episode, we’re honored to introduce Andrea Coleman, a trailblazer in both her military and civilian careers. Graduating from the University of Georgia, Andrea embarked on her military journey as a Flight Attendant, later transitioning to become the first African American female pilot for the Georgia Air National Guard. With over 600 flight hours supporting critical missions, including combat deployments, Andrea’s dedication is truly inspiring. Join us as we delve into her incredible journey, balancing roles as a military pilot and a First Officer at Endeavor Air. Stay tuned to hear more about her involvement with organizations like Legacy Flight Academy and Sisters of the Skies, committed to increasing diversity in professional flight decks.

https://www.sistersoftheskies.org

https://www.legacyflightacademy.org

Anybody who’s stepped foot on a treadmill, power-walked their way around the neighborhood or even a HIIT class - knows that  cardio —  is many things. Sweaty. Challenging. Invigorating. Intense. But cozy? 

And yet a type of exercise dubbed “cozy cardio” invented by a Texas based social media influencer Hope Zuckerbrow who felt that 

Instead of exercise that feels punishing, cozy cardio is a kinder, gentler means to the end, putting as much emphasis on self-care and enjoyment as on getting your heart rate up.She was  inn search of a form of exercise that isn’t just about losing weight but a type that could actually “spark joy when it came to movement.”

Her favorite way to do that? Stroll on her at-home walking pad while watching television and sipping iced coffee, sometimes still in her bathrobe and fuzzy socks.

We’ll discuss the importance of pushing our physical limits, the role of intensity in cardiovascular exercise, and how cozy cardio may not deliver the results many fitness enthusiasts are seeking. 

Firstly, cozy cardio often involves low-intensity activities in a comfortable setting, promoting a relaxed approach to exercise. While comfort is essential for some, it may lead to complacency and reduced effort during workouts. .

Lets start with the definition of cardiovascular exercise -  Cardiovascular training,  refers to exercises that specifically target the cardiovascular system, which includes the heart, lungs, and blood vessels. 

The primary goal of cardiovascular training is to improve the efficiency and endurance of this system. These exercises typically involve continuous, rhythmic activities that elevate the heart rate and increase breathing.

Examples of cardiovascular exercises include running, cycling, swimming, brisk walking, and aerobics. The intensity of cardio workouts can vary, ranging from low to high impact, depending on factors like speed, duration, and resistance.

Engaging in regular cardiovascular training offers various health benefits, such as improved heart health, increased lung capacity, better circulation, and enhanced overall fitness. It is a key component of a well-rounded exercise routine aimed at maintaining cardiovascular health and supporting overall well-being.

Cozy cardio tends to prioritize comfort over the mental challenge that comes with pushing one’s limits. Cardio training strengthens your mental resilience developed through more demanding workouts that contributes to a healthier mindset and a greater sense of accomplishment

We’ll explore how the mental resilience developed through more demanding workouts contributes to a healthier mindset and a greater sense of accomplishment.

Additionally, cozy cardio might not provide a well-rounded fitness experience. We all know the importance of incorporating strength training and flexibility exercises  with cardio training for overall health.

There is  the misconception that fitness should always feel easy and comfortable.   It is important to know  that  there will be a certain level of discomfort during exercise is often necessary for growth, both physically and mentally.

It’s always a good idea for individuals looking to strike a balance between comfort and effectiveness in their fitness routines to  understand WHY it is essential to their health and wellness.  Focusing on  a personalized approach to fitness that challenges both the body and mind for optimal health and fitness outcomes will always be your best bet on your fitness journey