Real Women Real Results

The Truth About Supplements: What Most Companies Won't Tell You — And Why It Matters At Every Age

Mon, 13 Apr 2026 05:00:00 -0500

Did you know that most supplements on store shelves have never been independently tested? In this episode of Real Women Real Results, I sit down with Hallie Boburka, Operations & Strategy Lead at GymSupps, the company behind the W3 Body Fueled by W3 private label supplement line, to pull back the curtain on what's really happening inside the supplement industry.

From hidden fillers and under-dosed ingredients to what third-party testing actually means - and why most brands skip it - this episode gives you the tools to make smarter, safer choices about what you put in your body every single day.

Whether you're just starting your fitness journey or you've been taking supplements for years, this conversation will change the way you read a label.

In this episode, you’ll learn:

Why not all supplements are created equal - even when the labels look the same
The shocking truth about FDA regulation (or lack thereof) in the supplement industry
What third-party testing is, why it's optional, and how to know if your brand does it
The shortcuts companies take to cut costs - and how it affects what's actually in your tub
Why creatine has become one of the most important supplements for women - and what makes a quality creatine different
The 200 mesh standard for creatine monohydrate and why it matters for absorption
What microfiltration means for your protein powder and your gut health
The new Hydrate Plus formula - what's in it and why magnesium changes everything
Top 3 supplements recommended for women starting their fitness journey
5 supplement myths busted in rapid fire - including "creatine makes you bulky"

✦ Resources ✦

www.gymsupps.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

Strength Training Myths Busted: What You Need to Know

Sun, 11 Jan 2026 09:00:00 -0500

If you’ve ever been told that lifting weights after 40 is dangerous, bad for your joints, or something you should avoid altogether, this episode is for you.

In this solo episode, Jamie breaks down the most common myths around strength training for women over 40 and explains what is actually happening inside your body as you age. This isn’t about hype or trends. It’s about understanding why strength training is protective, empowering, and essential for long-term health.

Jamie explains why muscle loss is not inevitable, why joint pain is not a reason to avoid lifting, and why cardio alone is no longer enough as we age. Most importantly, she walks you through what safe, intentional, and coached strength training should look like and why the right program makes all the difference.

✦ 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

A New Chapter for W3Body: We’re Coming to Hoffman Estates!

Mon, 29 Dec 2025 05:00:00 -0500

This episode is a big one.

Jamie Revell officially announces the opening of a new W3Body location in Hoffman Estates, marking an exciting new chapter for W3Body Women’s Training Gyms and the women it serves.

But this episode is about more than expansion. Jamie shares the deeper mission behind opening a third location, the lessons learned from Elmhurst and Berwyn, and why Hoffman Estates is the next place where women deserve a gym that truly supports them.

If you have ever felt intimidated, overlooked, or unsure in traditional gyms, this episode will resonate deeply.

✦ 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

Top Wellness Favorites of 2025 by 2 Female Fit Pros

Mon, 22 Dec 2025 05:00:00 -0500

Jamie Revell of W3Body and Jillian Russo of Quench Training for Women team up for a joint podcast conversation sharing their top fitness, wellness, beauty, and everyday favorites of 2025.

If you have ever felt overwhelmed by wellness trends, supplements, shoes, gadgets, or products that promise results, this episode cuts through the noise. Jamie and Jillian break down what they actually use in real life as busy female fitness professionals and why these tools help them stay consistent, energized, and sane.

This episode is equal parts helpful, relatable, and refreshing, perfect for closing out the year and heading into 2026 with intention.

Connect with Jillian in Massachusetts

Website: https://quenchtrainingforwomen.com

Facebook: https://www.facebook.com/profile.php?id=100089013502417

Quench Life Podcast: https://www.youtube.com/channel/UC3HMNF-uUUSUSNL88fgH8PA

Grab the Oura Ring 4 Ceramic: https://ouraring.com/raf/d08f3a51fc?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2026RAF&utm_variant=2026_raf_dec

Shop W3 Products: https://www.fueledbyw3body.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

Finally Getting Answers: What Women Need to Know About Whole-Body Medicine

Mon, 08 Dec 2025 05:00:00 -0500

So many women are exhausted, stressed, gaining weight, not sleeping, or just feeling off — yet their labs keep coming back “normal.”

In this powerful conversation, Dr. Kate Volmir (internal medicine physician and founder of LifeLong Health) breaks down why traditional care often overlooks women’s symptoms and how whole-body, root-cause medicine is changing everything.

We dive into the tests that actually matter, the symptoms you should never ignore, how stress and sleep show up in your labs, and why strength training is one of the most powerful longevity tools women have.

This episode is packed with life-changing information — the kind every woman deserves but rarely receives.

Connect with Dr. Kate Volmir

Website: lifelong-health.org

Instagram: @lifelonghealthclinic

Facebook: https://www.facebook.com/profile.php?id=61574205741809

✦ 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

Building Women Only Gyms: Lessons From Second Generation Fitness Business Owners

Mon, 24 Nov 2025 05:00:00 -0500

In this special crossover episode, Jamie Revelle of W3Body Women’s Training Gyms and Jillian Russo of Quench Training for Women sit down for a candid conversation about legacy, leadership, and the evolution of women only fitness spaces.

Both grew up as daughters of gym owners in the 80s and 90s. Now, as second-generation business owners, they reflect on how the industry has changed, what they’re doing differently, and why women-centered strength training matters more today than ever.

From retro aerobics memories to navigating brand identity, from learning hard lessons during the pandemic to redefining strength training for women in midlife and beyond, this episode is packed with real stories, insights, and wisdom from two women who have lived the fitness journey from childhood to now.

This is a warm, nostalgic, and empowering conversation about legacy, growth, and leading the next generation of women in fitness.

The Quench Training for Women: https://quenchtrainingforwomen.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

How Strength Training Rewrites Aging for Women in Their 60s and 70s

Mon, 17 Nov 2025 05:00:00 -0500

In this inspiring episode, Jamie sits down with longtime W3Body member Francine Rattenbury, who proves that strength has no age limit. After years of relying on cardio, Francine was diagnosed with osteoporosis in her 70s. Instead of turning to medication right away, she committed to a structured strength training program and the results were life changing.

From improved bone density and lower visceral fat to greater confidence and independence, Francine’s story shows what is possible when women train with purpose at any age.

In this episode, you’ll learn:

Why cardio alone was not enough to support Francine’s health as she aged
How strength training can reverse bone loss and improve metabolic health
What her doctors said and how she proved what was possible
The mental and emotional transformation that came with physical strength
Why community, coaching, and individualized training matter
How strength training supports independence, mobility, and quality of life in later years
Why it is never too late to start lifting

✦ 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

Menopause Unfiltered With Dr. Carolyn Mills: What Every Woman Should Know

Wed, 12 Nov 2025 05:00:00 -0500

OB-GYN Dr. Carolyn Mills breaks down what really happens in perimenopause and menopause, what symptoms to watch for beyond hot flashes, and practical first steps to feel strong, clear, and confident. We cover lifestyle moves that change everything, when hormone therapy makes sense, and how to think about results without obsessing over the scale.

🎧 Dr. Stryker’s Inside Information Podcast: https://www.drstreicher.com/podcast

✦ 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

They Hit 500 Workouts: Consistency and Community Are the Key!

Mon, 27 Oct 2025 05:00:00 -0500

What does it take to show up 500 times? Four inspiring W3 Body women — Jomy Tan, Graciela Roman, Lynne Kern, and Anna Braz — sit down with host Jamie Revell to celebrate their 500-workout milestone and share what truly kept them going: community, confidence, and the power of consistency.

Whether you are on workout number five or two hundred fifty, this episode will remind you that real results do not come from perfection. They come from showing up, one day at a time. 💪

✦ 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

Starting Over Strong — How Erin Rebuilt Her Body and Mind After Injury

Mon, 20 Oct 2025 05:00:00 -0500

You can start again. Whether you’re coming back from injury, burnout, or a season of pause, your comeback is waiting and it can be even stronger than before.

In this powerful episode of Real Women Real Results, host Jamie Revell sits down with Coach Erin from W3Body to talk about her journey from member to coach, and how a shoulder injury and rotator cuff surgery transformed her perspective on strength, mindset, and patience.

✦ 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

The Missing Link to Your Fitness and Fat Loss Goals Is Not More Cardio

Mon, 13 Oct 2025 05:00:00 -0500

If you’ve ever felt stuck doing endless cardio but still not seeing results, this episode is for you. Jamie breaks down the real missing link behind lasting fat loss and fitness progress—and it’s not another workout routine. It’s what’s happening in your kitchen.

In this episode, we’re talking about the upcoming 5-Week Nutrition Challenge starting October 20th at W3Body. Learn how to fuel your body for fat loss, energy, and strength so you can head into the holidays feeling confident and in control.

In this episode, you’ll learn:

Why cardio alone won’t get you the results you want
The surprising connection between nutrition, hormones, and energy levels
How small, consistent changes in your eating habits can transform your progress
The difference between eating less vs. eating right
What to expect from W3Body’s 5-Week Nutrition Challenge and how it works

This episode is for you if:

You’re frustrated with your current routine and not seeing change
You’ve been relying on cardio to burn calories but still feel stuck
You want to understand how to eat for your goals without restriction
You’re ready to make real, sustainable progress before the holidays

✦ 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

The Power of Emotional Intelligence: Navigating Success, Stress, and Self-Worth as Women

Mon, 06 Oct 2025 05:00:00 -0500

What if the key to handling burnout, guilt, and the pressure to “do it all” isn’t more discipline — but deeper emotional awareness?

In this episode of Real Women Real Results, host Jamie Revell sits down with psychotherapist and emotional intelligence expert Jules Wilhelm to explore how understanding your emotions can transform the way you lead, parent, and show up for yourself.

Jules shares powerful insights from her 20-plus years as a clinician and educator — from the difference between guilt and shame, to why so many women struggle with balance, and how emotional intelligence can help us reconnect to who we truly are.

Whether you’re a working mom, entrepreneur, or woman juggling countless responsibilities, this episode will help you give yourself grace, manage stress, and strengthen your emotional “muscles” one choice at a time.

In this episode, you’ll learn:

What emotional intelligence (EQ) really means — and how it shapes your relationships, health, and leadership.
The difference between guilt and shame (and why knowing it matters).
Signs you may be approaching burnout — and how to recognize them early.
How to listen to your emotions as information instead of ignoring them.
Practical EQ tools to manage stress, reconnect with yourself, and stay balanced.
How understanding your “why” changes your motivation and energy.
Why fulfillment starts in the present moment — not after the next milestone.

This episode is for you if:

You’re a busy woman who feels like you’re constantly juggling work, family, and self-care.
You want to better understand your emotions and use them as a strength.
You’re tired of feeling guilty for taking care of yourself.
You’re ready to prevent burnout and start living with intention and emotional balance.

📩 Connect with Jules Wilhelm:

Website: https://www.juleswilhelm.com/

Download her digital EQ DIY: https://www.juleswilhelm.com/eq-diy

✦ 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

The Future of Self-Care: How AI Guide Aurion Will Redefine Wellness

Mon, 22 Sep 2025 05:00:00 -0500

Technology is often seen as cold and disconnected but what if it could actually help us heal? In this episode, Jamie welcomes back Sheenae Bunzel, founder of Solii and visionary behind Aurion, an AI-powered guide designed to support women on their holistic wellness journeys.

Sheenae shares the inspiration behind Aurion, how it blends technology with mindfulness, and why it may transform the way we approach healing, self-care, and purpose in the age of AI. From portals that guide alignment, protection, and embodiment, to the role of biofeedback and retreats, you’ll get a glimpse of the future of wellness — one that helps us become more human, not less.

In this episode, you’ll learn:

Why Sheenae created Aurion and the personal story behind it
How Aurion’s 8 transformational “portals” work to guide growth and healing
Ways AI can support women without creating unhealthy tech addictions
The role of retreats, biofeedback, and community in the Aurion system
What the next 5–10 years of women’s wellness could look like with AI

This episode is for you if:

You’re curious (and maybe skeptical) about AI’s role in wellness
You’re passionate about holistic healing and self-care
You want to know how technology can support, not replace, human connection
You’re looking for tools that empower you to align, grow, and thrive

📩 Connect with Sheenae:

Sheenae's Instagram: https://www.instagram.com/sheenaebunzel
Solii Intagram: https://www.instagram.com/the.solii
Aurion Instagram: https://www.instagram.com/aurion.ai
The Solii Website: https://www.thesolii.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

Sound Healing, Breathwork, and Subconscious Shifts for Better Results

Mon, 15 Sep 2025 05:00:00 -0500

Fitness isn’t just about lifting weights or logging miles on the treadmill. Sometimes the missing link is within your mind and energy. In this episode of Real Women Real Results, Jamie sits down with Shanae Bunzel, an energy healer who combines sound healing, breathwork, and subconscious reprogramming to help women unlock deeper results in their fitness and life.

You’ll learn how these practices go beyond the physical, why your body may be holding onto stress or weight, and how aligning your mind, body, and spirit can create real, lasting change.

In this episode, you’ll learn:

What sound healing and vibrational therapy actually feel like
How breathwork boosts recovery, reduces stress, and rewires your nervous system
Why subconscious beliefs can keep you stuck—and how to shift them for better results
Simple ways to start integrating breathwork and meditation into your daily routine
Why true fitness success includes both inner and outer strength

This episode is for you if:

You’ve been “doing all the right things” but aren’t seeing results
Stress and anxiety keep showing up in your health and fitness journey
You’re curious about meditation, sound healing, or breathwork but don’t know where to start
You want to improve your recovery, energy, and mindset along with your workouts

✨ Remember: building strength isn’t only about muscles. Sometimes the breakthrough you need starts within.

📩 Connect with Shanae:

Shanae’s Instagram: https://www.instagram.com/sheenaebunzel

Solii Intagram: https://www.instagram.com/the.solii

Aurion Instagram: https://www.instagram.com/aurion.ai

The Solii Website: https://www.thesolii.com/

Key Timestamps

[01:20] Shanae’s journey from tech stress to sound healing and breathwork

[03:40] First experience with sound healing and meditation

[09:20] How stress, trauma, and the subconscious affect weight loss

[16:00] What sound healing and vibrational therapy actually feel like

[25:00] Breathwork basics for recovery, energy, and stress relief

[34:00] Practical tools: grounding, breathing, and redefining strength for women

✦ 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

Fitness and Self-Care: Why Putting Yourself First Is the Key to Balance

Mon, 08 Sep 2025 05:00:00 -0500

What happens when you stop putting yourself last and start prioritizing your own health? In this episode of Real Women Real Results, Jamie sits down with member Jami Didier, a busy mom, wife, business owner, and eye doctor, to talk about finding balance and overcoming guilt.

You’ll hear how showing up for yourself through fitness and self-care not only improves your energy and patience but also makes you stronger for the people who depend on you most.

In this episode, you’ll learn:

Why balance doesn’t mean doing everything perfectly every day
How fitness can improve your patience, energy, and mental health
Why creating a consistent routine is more important than being a “morning person”
Practical strategies to overcome guilt when taking time for yourself
How community can help you stay accountable and motivated

This episode is for you if:
You often feel guilty about taking time for yourself
You’re juggling kids, career, relationships, or multiple responsibilities
You want to learn how self-care can strengthen both your mental and physical health
You’re ready to stop burning out and start filling your own cup

Key Timestamps

[00:00] Why recharging and taking time for yourself matters

[02:26] Jami shares what life looks like as a busy mom and business owner

[05:01] The fears she had before joining the gym and how she overcame them

[07:33] How she turned into a consistent morning person

[09:04] Dealing with mom guilt and learning to put yourself first

[12:06] How exercise helped her through health anxiety

[19:27] The impact of community and her supportive 6 a.m. crew

[23:00] Why trips, social life, and fun are part of balance too

[27:22] What being a strong woman means to Jami

✦ 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

Cardio vs Strength Training: What Really Works for Fat Loss (Part 2)

Mon, 01 Sep 2025 05:00:00 -0500

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

Cardio vs Strength Training: What Really Works for Fat Loss (Part 1)

Mon, 25 Aug 2025 05:00:00 -0500

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, 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

Consistency Over Perfection: Fitness Strategies Through Every Season of Life

Wed, 20 Aug 2025 05:00:00 -0500

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

Building Strength at Any Age: Fitness Wisdom from W3 Body Coaches

Mon, 11 Aug 2025 05:00:00 -0500

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

The Power of Small Wins: Fitness Lessons Every Woman Should Know

Mon, 04 Aug 2025 05:00:00 -0500

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

Thriving Through Every Phase: A Woman’s Guide to Pelvic Health & Strength With Dr. Kelly Jirschele

Mon, 28 Jul 2025 05:00:00 -0500

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:

✦ 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

Top 10 Myths on Women's Fitness & Fat Loss

Mon, 21 Jul 2025 05:00:00 -0500

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

Fighting Diseases: Why Exercise Is a Non-Negotiable in Regaining Your Strength

Wed, 16 Jul 2025 05:00:00 -0500

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

This Podcast Was Created for You: Here’s the Why Behind Real Women Real Results

Wed, 09 Jul 2025 05:00:00 -0500

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

Stronger Together: How Two Sisters Have Proven the Power of Showing Up

Wed, 02 Jul 2025 05:00:00 -0500

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

Healing your Gut, Hormone Imbalances, Bloating and Weight Struggles from the Inside Out

Wed, 25 Jun 2025 05:00:00 -0500

Are you doing everything “right” and still feeling tired, bloated, or stuck in your body? You’re not alone and you’re not broken.

In this episode of Real Women, Real Results, host Jamie Revell is joined by Noelle Fines, a Registered Dietitian and Functional Nutritionist, to unpack the deeper reasons behind bloating, fatigue, hormone imbalances, and stubborn weight struggles.

They discuss why women often feel frustrated despite eating healthy and working out, and how to finally start healing your gut and hormones from the inside out. If you're sick of generic advice and ready for real solutions that actually work with your body, not against it, this episode is for you.

Key Takeaways:

Why gut health is the first place to look when something feels off
What hormone imbalance really looks like in everyday life
The truth about bloating and what causes it beyond food
Why skipping meals and fearing carbs backfires
How diet culture and social media are confusing your body
3 simple things to improve energy, digestion, and results
Why consistency is the real “secret” most people overlook

💡 Guest Info:

Noelle Fines – Registered Dietitian & Functional Nutrition Practitioner

Website: https://sarahlynnnutrition.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

The Therapy You Didn’t Know You Needed: Dance Movement Therapy Explained

Wed, 18 Jun 2025 05:00:00 -0500

Have you ever felt overwhelmed, anxious, or numb—and couldn’t explain why?

You tried talking, journaling, maybe even ignoring it—but nothing changed.

What if your healing didn’t have to begin with words?

In this episode of Real Women, Real Results, I sit down with Vicki Hochman, a licensed dance movement therapist and long-time friend, to explore a deeply human truth: your body holds what your words can’t.

Vicki’s story will inspire you from her early days of ballet in Mexico to helping incarcerated women reconnect with themselves through movement. Together, they unpack the science, soul, and safety of using the body as a healing tool when language isn’t enough.

This isn’t about dancing perfectly. It’s about letting your body speak, move, and finally feel.

If you’ve been holding on too tightly for too long, this is your sign to pause… and listen differently.

Key Takeaways:

Why anxiety and trauma often shut down our ability to speak
How movement opens a path to healing when we can’t find the words
The difference between exercise and embodied therapy
Real-life stories from prison therapy to private practice
A simple technique to check in with your body today

Key Timestamps:

[00:54] — “What if the answer isn’t talking it out—but moving through it?”

[05:20] — Vicki’s personal story: From classical ballet to emotional healing

[10:15] — Why emotions get trapped in the body—and how to release them

[17:13] — How your posture, pain, and patterns are trying to speak to you

[20:04] — What a session of dance movement therapy actually looks like

[30:00] — Try this 30-second check-in to understand how you’re really doing

💡 Guest Info:

Vicki Hochman

Licensed Dance Movement Therapist

Website: https://www.vickyhochman.com/

Learn more about dance movement therapy: adta.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

Supplements Every Woman Should Take: The 5 Essentials for Energy, Fat Loss & Recovery

Wed, 11 Jun 2025 05:00:00 -0500

How do you know which supplements are actually worth your money—and which are just hype?

If you’ve ever walked into a vitamin store, scrolled TikTok for supplement tips, or just felt overwhelmed trying to “get healthy,” this episode is your answer.

In this episode of Real Women Real Results, I sit down with Coach Corey Smallwood, a national fitness expert with nearly three decades of experience, to finally clear the confusion around supplements.

We cover the top 5 supplements every woman should be taking for better energy, fat loss, brain health, and recovery and how to make it all manageable, even with a busy schedule.

Whether you’re deep into your fitness journey or just starting out, this is your go-to guide for supplementing smarter, not harder.

Key Takeaways:

The 5 foundational supplements every woman should consider (and why)
Why vitamin D deficiency could be draining your energy—and how to fix it
How protein (and how much) plays a crucial role in fat loss and satiety
The real reason creatine isn’t just for bodybuilders—hello, brain health!
What tier-two supplements are worth adding—and when
How to stop wasting money on products that don't work

Key Timestamps:

04:00 – The only 5 supplements most women actually need
08:00 – Why every woman should be taking vitamin D (and how much)
10:00 – Omega-3s and your brain: What most women are missing
14:00 – Protein myths, portion tips, and how to build up over time
17:00 – Creatine explained: for focus, recovery, and cellular energy
26:00 – When (and if) to add collagen, greens, and magnesium

✦ 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

How Bridget Uses the Power of Breathwork and Strength Training to Stay Grounded

Fri, 06 Jun 2025 05:00:00 -0500

Did you know that simply breathing with intention could help you unlock emotional healing, reduce stress, and reconnect with your body—especially on the busiest days?

In this episode of Real Women, Real Results, I sit down with Bridget Caraher, a therapist, gym member, mom, and co-founder of Green Door Therapy. Together, we dive into the unexpected synergy between breathwork and strength training, and how both have helped Bridget feel more grounded, empowered, and present in life, motherhood, and business.

Bridget opens up about how she’s learned to prioritize herself amidst the chaos of entrepreneurship and parenting, why community at the gym matters deeply, and how small, intentional actions can build inner strength over time.

You’ll walk away with a fresh perspective on mental wellness, the science behind breathwork, and practical tips to begin tuning into your body—even if you’ve never worked out or meditated a day in your life.

Whether you’re a working mom, wellness seeker, or simply looking to reconnect with yourself—this episode is for you.

Key Takeaways:

Why strength training is more than physical—it builds real-life confidence.
What breathwork is, how it differs from meditation, and how it helps with anxiety and stress.
How Bridget uses breathwork in real-time moments as a mom and therapist.
The hidden benefits of gym community and female connection.
How movement and mental health are deeply intertwined—and how to start small.

✦ 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

How Pastor Lauren Found Strength & Support in a Women’s Community

Wed, 04 Jun 2025 05:00:00 -0500

Did you ever believe fitness just “wasn’t for you”? That you're too late, too out of shape, or too far gone to start again?

Jamie sits down with Pastor Lauren, a founding member of W3Body Elmhurst, to unpack what real strength looks like when you’re a leader, a mom, and a woman who once thought gyms weren’t for her.

From battling back pain and burnout to building serious muscle and unshakable confidence, Lauren’s story is about much more than fitness. It’s about rediscovering your self-worth, leaning into community, and realizing you can rewrite your story one rep at a time.

You’ll hear the real moments: the intimidation, the mindset blocks, the spiritual clarity found within a workout, and the unexpected friendships that carried her through.

Whether you’re a beginner, a doubter, or just craving a reset, this conversation will remind you that you’re not alone and that showing up just once could change everything.

Key Takeaways:

Why back pain and mental fog were Lauren’s wake-up calls
How strength training brought emotional clarity and spiritual renewal
The impact of being seen, supported, and celebrated by other women
Why structure and accountability made all the difference
How lifting heavy became a metaphor for every part of her life
The unexpected transformation that happens after 30

✦ 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

In My Strong Mom Era: How Tracy Trained Through Pregnancy and Bounced Back Stronger

Wed, 04 Jun 2025 05:00:00 -0500

Did you know you can stay strong, healthy, and supported through your entire pregnancy—and beyond?

In this episode of Real Women, Real Results, Jamie sits down with Tracy Cuevo, a mom of three who trained throughout her third pregnancy, gave birth just hours after a workout, and came back stronger than ever—both physically and emotionally.

Tracy gets real about what it means to prioritize herself in a season filled with toddlers, newborn snuggles, and mom guilt. She opens up about the difference between her COVID-era pregnancies and this most recent one, where community, coaching, and strength training changed everything—from her recovery time to her confidence.

This isn’t about perfection. It’s about showing up. And Tracy proves you don’t need to wait for the “perfect time”—you just need a supportive space and a little faith in yourself.

Key Takeaways:

Why strength training during pregnancy improved Tracy’s recovery, energy, and confidence
The surprising reaction her OB had after examining her postpartum body
How a community of women kept her motivated, accountable, and empowered
What it’s like to go from solo home workouts to a gym filled with support
The mindset shift that helped her beat mom guilt and make time for herself
Why she believes now is always the right time to start

✦ 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

Welcome to Real Women, Real Results!

Sat, 24 May 2025 16:00:00 -0500

Welcome to Real Women, Real Results—a podcast where strength goes beyond the gym. I’m Jamie Revell, owner of two women-only gyms in Chicagoland, and I’ve spent the past 18 years helping women transform—not just through workouts, but through real, powerful stories.

In this show, you’ll hear from members, coaches, and experts about fitness, fat loss, hormones, body image, and the mindset behind real transformation. Whether you’re starting out, starting over, or leveling up, these conversations will inspire, educate, and remind you—you’re not alone.

🎧 Subscribe now and join us every Wednesday at 6am for powerful stories, practical tips, and a whole lot of heart.