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.

Can nutrition be your secret weapon for navigating midlife? Discover eye-opening insights with Lorraine Cuff, an Air Force veteran and primal health and nutrition coach, as she reveals how dietary adjustments can help you maintain optimal health during midlife. Lorraine breaks down the transformative impact of hormonal changes and emphasizes the importance of eliminating processed foods in favor of nutrient-dense options. From infancy to adulthood, learn how to tailor your nutrition for every life stage to achieve the best possible health outcomes.

Facing pre-diabetes or high blood pressure? Lorraine shares her personal success stories and offers practical strategies for managing and even reversing these conditions through informed food choices. By reducing carbohydrate intake and choosing fresh, locally sourced produce, she demonstrates how simple changes can make a big difference. Discover the benefits of grass-fed meats, the pitfalls of canned foods, and the advantages of eating seasonally and mindfully. Lorraine's expert guidance will empower you to take control of your health through thoughtful dietary decisions.

Confused by the myriad of diets and nutrition advice out there? Lorraine provides clarity on how to navigate these choices based on your unique genetics and health goals. She offers practical grocery shopping tips and explains the difference between hypo- and hyperglycemia. Learn why pressed oils like coconut, olive, and avocado oil are superior to chemically produced oils, and why moderation is key to a balanced diet. Lorraine also explores the role of nutrition in aging, mental health, and cognitive function, providing a comprehensive guide to making informed, healthy choices.

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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.

Here is Day 1 of the 2024 symposium with the Fierce Leader of the My Sexy Business Team and Community - Kim Whit

What if the key to feeling younger, more energetic, and healthier was simpler than we thought? When Kim White found herself battling constant exhaustion, unexplained pain, and feeling "old" before her time, she knew something had to change. After watching the documentary "Game Changer," she decided to try plant-based eating – a decision that would transform her health and vitality in ways she never imagined possible.

Kim's journey wasn't about weight loss or following trends – it was about survival. Together with her husband (a self-proclaimed "meatitarian" who surprised her by joining completely), they discovered that within just weeks of eliminating meat, dairy, and eggs, their bodies began to transform. Morning aches vanished, afternoon energy crashes disappeared, and that uncomfortable "rock gut" feeling after meals became a distant memory. Most surprisingly, her husband effortlessly lost 100 pounds without counting calories or feeling deprived.

Throughout our conversation, Kim dispels common misconceptions about plant-based eating. Far from feeling hungry or restricted, she describes a lifestyle where they "eat all they want" while enjoying improved satiation. She shares practical strategies like batch cooking beans and rice weekly, using vegetable broth instead of oil for sautéing, creating quick "throw together" meals for busy days, and even making homemade plant-based cheeses that taste better than dairy versions.

For those curious but hesitant, Kim offers accessible starting points: begin by noticing how different foods make you feel, try one plant-based meal weekly, or simply explore recipes that sound delicious regardless of labels. Her experience proves that small changes can lead to dramatic improvements in how we feel in our bodies – without deprivation, complicated cooking methods, or breaking the bank.

Ready to explore how adding more plants to your plate might transform your own health? Listen now to get inspired by Kim's practical wisdom and infectious enthusiasm for feeling good from the inside out. Then subscribe for more conversations about revitalizing your midlife through simple, sustainable changes that truly make a difference.

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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

Does your fitness journey feel lonely sometimes? You're not alone in feeling alone. The path to wellness is rarely a solo expedition, though many of us try to tackle it that way.

"Fit Together, Stronger Forever" might sound like a catchy tagline, but as I explore in this intimate conversation, it's the philosophy that has guided my 40-year fitness journey. When we start anything new—whether a workout routine, changing eating habits, or launching a business—the unknown can be paralyzing. Having supportive people around us creates safety in that vulnerability, providing both cheerleading on good days and gentle encouragement when we falter.

The strength we build through fitness isn't just physical. It's the mental resilience that helps us continue despite obstacles. It's showing up for a 20-minute workout when we planned for an hour, rather than skipping it entirely. It's forgiving ourselves for taking breaks—like the two months I couldn't exercise while caring for my mother—and knowing how to restart gradually. At almost 68 years young, I understand that sustainable fitness isn't about perfection but consistent progression.

True wellness extends beyond physical movement to encompass mental and emotional health. Fitness happens from the top of your head to the bottom of your feet—and everything in between. Sometimes, listening to your body means choosing rest or gentler movement. This holistic approach becomes increasingly important as we age, supporting not just our physical capability but our overall quality of life.

Ready to feel supported in your wellness journey? Reach out to me at kat@smallspacepilates.com with your fitness questions, or try a free week of Small Space Pilates to experience our judgment-free community. Remember: if you're not already moving, get moving. If you are moving, keep it moving!

Want a free week of live fitness 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

Forget the overnight success stories and million-dollar launch myths. This raw, honest conversation with Denise Millet—the "Findability Queen"—peels back the glossy veneer of entrepreneurship to reveal what really happens when you decide to work for yourself.

Denise's journey began not with a business plan, but with a wake-up call. Standing in a hotel lobby during yet another exhausting business trip, she received a cancer diagnosis that forced her to reevaluate everything. Though thankfully treatable, this moment became the catalyst that transformed her from corporate consultant to entrepreneur. "If you're going to work that hard for a company that has no loyalty to you," she reflects, "I would much rather put my loyalty in me."

What follows is a refreshingly candid discussion about the messy middle of building a business—the part most entrepreneurs don't share on social media. Denise reveals how her greatest corporate strength—being a versatile problem-solver—actually became her biggest entrepreneurial weakness. "Online, you need one thing, one thing," she emphasizes, describing the years-long process of narrowing her focus to become truly effective.

From the challenge of articulating your value proposition to the delicate dance of work-life balance, Denise offers practical wisdom gained through trial and error. Her advice on finding the right mentor stands out as particularly valuable: research thoroughly, observe their communication style, and ensure they're willing to answer your questions—even if you need to ask fifty times before understanding.

For anyone standing at the crossroads of continued employment or entrepreneurship, Denise offers this gem: start small, on the side, without the pressure of immediate success. "It's not something you want to do feeling panicked," she advises. And perhaps most importantly: "Stop getting ready to get ready. Just do it."

Ready to take that first small step toward building something meaningful? This episode will give you both the reality check and encouragement you need to move forward with confidence.

https://www.denisemillet.com

Youtube: @findabilityqueen

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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

Recovering from an injury can feel like crossing a bridge that abruptly stops in the middle – you've completed physical therapy, received medical clearance, but now what? This critical gap between rehabilitation and returning to your regular fitness routine is where many people stumble, often rushing back too quickly or without proper guidance.

The journey back to exercise after injury demands respect for your body's unique healing timeline. As I share from both professional expertise and personal experience, the standard recovery windows doctors provide (like "8-12 weeks") are merely guidelines – some heal faster, others slower. The key is understanding that your recovery journey belongs only to you, regardless of how quickly others might bounce back from similar injuries.

This episode walks you through the essential steps for safely returning to activity: securing proper medical clearance, working with movement specialists who can spot compensatory patterns, implementing a truly gradual progression, and perhaps most importantly, developing the patience to honor your body's signals. I offer practical examples using runners returning to their mileage, explaining how alternating walking and running segments allows the body to rebuild strength systematically rather than risking reinjury through immediate high-intensity workouts.

The mental challenges often prove more difficult than the physical ones during recovery. Progress comes in waves – improvement followed by temporary setbacks – requiring a positive mindset that trusts in your body's capacity to heal. Whether you're currently navigating injury recovery or want to prepare yourself for future setbacks, this episode provides the framework for a successful return to the activities you love. Ready to rebuild your strength safely? Join my upcoming 11-Minute Fitness Challenge or reach out for personalized guidance on your fitness journey!

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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 life strips away your identity? At age 50, Jennifer Arthurton found herself divorced after 22 years, an empty nester, unemployed from her corporate executive role, and battling a stress-induced illness—all at once. This perfect storm became the catalyst for a profound transformation and the birth of her platform, Old Chicks Know Shit.

During our heartfelt conversation, Jennifer reveals how she navigated this identity crisis when every role she'd used to define herself suddenly vanished. "If I'm not a wife, if I'm not a mother, if I'm not a corporate executive, then who am I?" This question resonates deeply with many women who've prioritized others while disconnecting from their authentic selves.

We explore how women unconsciously minimize our accomplishments and diminish our power through self-deprecating language and thought patterns. Jennifer shares the liberating experience of challenging limiting beliefs—including how she overcame a forty-year belief that she "wasn't a good writer" based on childhood criticism about her handwriting. This breakthrough eventually led to creating her transformative platform.

The journey through midlife reinvention requires emotional release and surrender. Jennifer describes a powerful meditation experience where suppressed emotions emerged as uncontrollable tears, creating necessary space for healing and self-discovery. For a self-described "type A" personality, letting go of control became her greatest gift, opening doors to possibilities she couldn't have planned.

For women feeling stuck in repetitive patterns, Jennifer offers practical wisdom: take the tiniest possible steps forward, challenge negative thought patterns by questioning their validity, and most importantly, create quiet time to listen to your inner voice. "Whatever question you're struggling with right now, you already have the answer. It's in there."

Ready to reclaim your power and discover what's possible in life's second act? This conversation will remind you that you already have everything you need—your accumulated wisdom, strength, and life experience have perfectly prepared you for what comes next.

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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

Your body is speaking, but are you listening? That burning sensation in your lower back, the numbness in your legs, and the constant shifting in your chair aren't random discomforts—they're urgent messages from a body designed for movement, not prolonged sitting.

As a movement specialist, I've seen how our sedentary lifestyle creates a cascade of health problems that most people don't recognize until significant damage has occurred. We've normalized discomfort to the point where we accept pain and stiffness as inevitable parts of aging rather than symptoms of our increasingly stationary habits. The reality? Sitting compresses your entire spine, weakens crucial muscles, and—perhaps most surprisingly—impairs your cognitive function through what I call the "brain-bottom connection." When your bottom goes numb from sitting too long, your brain literally can't perform at its best.

The military understood this connection years ago, implementing mandatory movement breaks every 50 minutes during long training sessions—a practice supported by modern research showing how movement acts as a reset button for both body and mind. Have you ever worked on an email for hours, only to stand up briefly and suddenly notice all the typos you missed? That's your brain waking up after being dulled by prolonged sitting. Even more alarming is "gluteal amnesia" (or "dead butt syndrome"), where your glute muscles literally forget how to function properly, creating a domino effect of compensation patterns throughout your body.

Breaking free from sitting disease doesn't require dramatic lifestyle changes—just consistent attention to movement breaks throughout your day. Set a timer, stand up every 50 minutes, and give your body the reset it's desperately signaling for. Whether it's a quick stretch, a walk down the hallway, or dancing to your favorite song, any movement counts. Your future self, free from preventable pain and limitation, will thank you. Ready to feel what your body is truly capable of? Join us for a free week at Small Space Pilates or sign up for our 11-minute challenge—because everyone deserves to feel good in their body, and movement is how we get there.

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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 if the most powerful mental health intervention was simply asking someone "How are you?" and truly listening to their answer? Dr. Iran McGann, psychologist and former Israeli military officer, has built his life's work around this deceptively simple approach.

From his unique perspective as someone who served in a country where "being a veteran isn't really a thing because everybody's a veteran," Dr. McGann bridges worlds that rarely intersect. He draws compelling parallels between military and medical cultures—both demanding heroism, suppressing vulnerability, and facing alarmingly high suicide rates. This insight led him to create Early Alert, an innovative suicide prevention system that texts regular wellness check-ins to vulnerable populations, connecting them with resources when needed.

Dr. McGann's work extends deeply into family dynamics, particularly through his organizations Parenting for Humans and Divorcing Dads. He challenges our focus on tactical parenting problems, instead emphasizing relationship quality: "The better the relationship, the easier everything is." His approach to supporting divorcing fathers addresses a critical gap in mental health services, noting that men experience significantly higher suicide rates during divorce than women, largely due to isolation and lack of support networks.

Perhaps most powerfully, Dr. McGann reframes our understanding of how divorce affects children. "What's bad for kids isn't divorce—it's conflict between parents," he explains, advocating for children to remain children during family transitions, not messengers, spies, or judges between warring parents. His practical guidance reminds us that self-care (particularly adequate sleep) forms the foundation for healthy relationships, and that small daily "deposits" of attention and respect build the connection children need to thrive.

Join us for this illuminating conversation about connection, mental health, and the profound impact of asking someone how they're doing—and caring enough to listen to their answer. Whether you're a parent, veteran, healthcare provider, or simply someone who values deeper human connection, Dr. McGann's insights will transform how you approach your most important relationships.

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