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Reinvention takes guts, but it doesn’t have to take your whole life. Cat sits down with Navy veteran and business strategist Chanda Coston to map a path from service to a business that finally fits your season—especially if you’re a woman over 40 craving purpose and time freedom. We talk about the quiet months after separation, the shock of corporate culture, and how loss redirected Chanda toward nonprofit work and, ultimately, coaching. What emerges is a playbook for clarity: simplify your goals, choose the 20 percent that moves the needle, and build systems that protect your energy.

You’ll hear the real hurdles behind the highlight reel—why visibility feels harder than leadership briefings, how “professionalism” can become armor, and what it takes to show up online without burning out. Chanda shares the frameworks she uses with clients: calendar audits to find hidden time, batching to guard focus, and the delegate automate eliminate lens to keep work light. We pair that with the 12-week year and daily Top Three priorities so you always know the next right step. When life surges—aging parents, empty nests, surprise detours—you’ll learn how to maintain minimum viable momentum and return stronger.

This conversation is built for veterans, entrepreneurs, and anyone who wants a business that serves life, not the other way around. Expect practical moves, warm honesty, and a reminder that community and accountability turn courage into results. If your why is ready but your plan is fuzzy, press play, grab your notes, and start small today. Loved this episode? Follow the show, share it with a friend who needs a nudge, and leave a quick review—your words help more women step into work that fits.

https://www.chanda-co.com

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

New Year resolve is loud, but it’s not a plan. We’re kicking off 2026 by saying the quiet part out loud: most resolutions crumble because they’re vague, unrealistic, and built on motivation that fades by week two. I break down why two out of five people quit within 30 days, how “effort without strategy equals burnout,” and what to do instead when life gets messy, schedules bend, and your body hasn’t agreed to a six-day grind.

We walk through normal early setbacks—soreness, fatigue, a scale that doesn’t budge—and reframe them as signs of adaptation, not failure. You’ll learn how to beat all-or-nothing thinking with minimum viable workouts, design around friction points like distance and time, and build a routine that survives imperfect weeks. I share practical guidance for structuring your plan with four anchors: what you’ll do, where you’ll do it, when you’ll do it (same days and times for eight weeks), and why it matters beyond aesthetics. If the future you wants to get off the floor with grandkids, carry groceries without strain, and move with confidence, your training should reflect that vision now.

You’ll also hear honest talk about fear, pain, and coming back after setbacks, plus how to use recovery, mobility, and small wins to keep momentum. No guilt, no drama, no cookie-cutter templates—just a clear, flexible system that fits your real life. If you’re ready to stop starting over every January, this conversation is your blueprint for consistent, sustainable progress.

Subscribe for more grounded, actionable wellness insights, share this with someone rethinking resolutions, and leave a review to tell us the one change you’ll commit to this week.

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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

The Sisters-in-Service Podcast is taking a short, intentional pause through the holiday season and will be back with fresh episodes on January 6, 2026. In the meantime, I’ll be sharing some of my favorite past episodes—conversations that still matter, still inspire, and still remind us how powerful this community is. This season is about rest, reflection, and connection, and I hope these episodes feel like a familiar voice keeping you company between the gatherings, the quiet moments, and everything in between. Wishing you a holiday season filled with warmth, meaningful connection, and a little extra space to breathe. We’ll be ready to pick things up together in the new year. ❤️

Note: The 11-minute fitness challenge this year will start on 19 Jan 2026  at 6:30pm and will end on 23 Jan 2026.

Have you forgotten what it feels like to feel good in your body? As a movement specialist, I'm on a mission to help you reclaim that feeling—and believe it or not, it only takes 11 minutes.

The hardest workout I've ever done was just 15 minutes long. That's right—not an hour, not 45 minutes—just 15 minutes of focused, intentional movement that left me breathless. This revelation forms the foundation of my Keep It Moving Fitness Challenge, a program designed to dismantle the barriers that keep us from taking care of ourselves. With shocking statistics showing that 23% of adults and 81% of adolescents worldwide don't meet recommended physical activity levels, something needs to change.

What's stopping you? Maybe it's time constraints, lack of motivation, fear of judgment, or physical limitations. The beauty of this 11-minute approach is that it addresses all these concerns. You can work out from your personal space at home, with no equipment needed and modifications provided for all levels. The hardest part isn't the workout itself—it's being willing to be a beginner again, to step into something new with an open mind and heart. Together, we'll create not just stronger bodies, but stronger minds through community support and shared commitment.

Ready to meet me at the 50-yard line? Join the Keep It Moving Fitness Challenge running March 17-21 at 6:30pm EST. All it costs is your email and a willingness to spend just 11 minutes on yourself. Because everyone deserves to feel good in their body—especially you. Sign up through the link in the show notes and take your first step toward feeling better today.

sign up for the challenge at 

https://www.smallspacepilates.com/challenge

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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

Holidays can hold everything at once—pride in how far we’ve come, joy in connection, and the ache of distance or change. Cat steps in with a warm, two-minute message that centers gratitude, honors the stories shared on Sisters in Service, and offers a simple compass for the season: kindness matters, toward others and yourself. This note is short, sincere, and designed to meet you where you are, whether you’re celebrating with a full house or finding quiet in a new place.

We take a moment to thank the people who make this community real: listeners who download and amplify, and guests who trust us with their journeys. From deployments to transitions, caregiving to rebuilding identity, the core thread remains the same—service doesn’t end, it changes shape. Kat translates that truth into everyday actions: give grace in tough conversations, practice patience when plans slip, and allow space for both joy and longing to exist at the same table.

If you needed a gentle reset, consider this your sign. You are seen, valued, and appreciated. As the year turns, we’re wishing you peace, connection, and a little extra kindness that you can carry forward into whatever comes next. Press play for a grounding reflection, share it with someone who needs encouragement, and help us keep this circle strong.

If this message resonates, follow the show, leave a quick review, and share this episode with a friend who needs to hear they’re not alone. Your support helps more voices be heard and keeps this community growing.

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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

The Sisters-in-Service Podcast is taking a short, intentional pause through the holiday season and will be back with fresh episodes on January 6, 2026. In the meantime, I’ll be sharing some of my favorite past episodes—conversations that still matter, still inspire, and still remind us how powerful this community is. This season is about rest, reflection, and connection, and I hope these episodes feel like a familiar voice keeping you company between the gatherings, the quiet moments, and everything in between. Wishing you a holiday season filled with warmth, meaningful connection, and a little extra space to breathe. We’ll be ready to pick things up together in the new year. ❤️

How much of your daily life is driven by unconscious habits? Join us for an eye-opening conversation with master certified professional coach and certified habit coach Ronnie Loiza as we unravel the profound impact of habits on our identity and daily actions, especially during life's key transitions. Ronnie sheds light on how these automatic behaviors shape our responses to changes in career, personal life, and even physiological shifts. Through her expert insights, you'll gain practical, actionable advice on how to establish sustainable habits, making the process feel less intimidating and more achievable.

Forget the myth of willpower as the secret to success. In our discussion, we illuminate the importance of laying the right groundwork for habit formation by starting small and celebrating every step forward. Ronnie emphasizes the need for a supportive environment, from the right tools to a positive social circle, and the crucial role of clear personal boundaries and goal communication. You'll hear real-life examples that illustrate how rewarding yourself and acknowledging small victories can bolster your journey toward creating lasting routines.

We also tackle common obstacles in habit development, highlighting the necessity of aligning habits with your identity and maintaining flexibility. Our conversation stresses consistent repetition over arbitrary timelines and the power of mindset and accountability in habit mastery. Ronnie encourages an experimental approach to tracking progress and adjusting strategies, ensuring your new habits stick by resonating with your personal goals and values. Don't miss this enriching episode, which also explores the transformative power of life coaching with Ronnie Lowe, and how taking proactive steps can lead to meaningful personal growth.

https://www.ronnielolifecoach.com

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

If fitness has felt like a mountain you never asked to climb, this conversation hands you a trail map you can actually use. We break down a realistic 11-minute challenge built for busy schedules, midlife bodies, and anyone who wants a win without the pressure cooker of a gym. The focus is momentum over perfection, and the format removes friction so you can show up, move with intention, and get on with your day.

I share why eleven minutes is the sweet spot for consistency: short enough to try, long enough to feel, and steady enough to matter. You’ll hear exactly how each session flows—gentle warm-up, clear demos, effective main block, calm cool down—plus modifications for joint pain, mobility limits, and rusty confidence. We walk through friendly daily themes like mobility, strength, balance, core, power, and stretch, and we keep it real: no yelling and no burpees unless you beg for them. The online setup is part of the magic: no commute, no performance anxiety, no guesswork about what to do. Just press play, move, and keep your promise to yourself.

By the end, you’ll know what to expect by day five or six: more energy, higher confidence, a stronger connection to your body, and a quiet pride that comes from showing up. Whether you’re starting from scratch or resetting a seasoned routine, these eleven minutes create a foundation you can build on all year. If you’re ready to trade all-or-nothing thinking for steady progress, this is your moment. Subscribe, share with a friend who needs a gentle nudge, and leave a review to help others find a kinder way to move. Then mark your calendar and join the 11-minute challenge—let’s make 2026 the year you move with intention and self-compassion.

sign up for the challenge https://www.smallspacepilates.com/challenge

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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

Bad news can shove you into what Cara Lockwood calls the white room—a stunned, silent place where words blur and fear takes over. When a routine mammogram uncovered HER2-positive breast cancer, the USA Today bestselling author had to navigate the shock, decode jargon, and make life-shaping choices while her mind sprinted to worst-case scenarios. We walk through that moment and the very human steps that turned panic into agency.

Cara explains HER2-positive breast cancer in plain English, then shows how she built a trusted medical team, asked for explanations like a five-year-old, and found clarity using a simple filter: a hard yes or a hard no. From choosing a double mastectomy to weighing chemotherapy framed as an “insurance policy,” she reveals how real decisions blend data with gut, risk with peace of mind. We also get honest about partners and kids—how spouses want to fix what can’t be fixed, and how teens carry quiet worry that surfaces long after the hospital bracelets come off.

Mindset is the heartbeat of this story. Cara rejects toxic positivity and embraces strong and salty—fight songs, dark humor, and the truth that bravery is just doing it scared. She talks body image after reconstruction, the shock of numbness and scars, and the surprising confidence that comes from surviving what once felt impossible. Humor becomes more than relief; it’s power reclaimed, proof that if you can laugh at it, it can’t own you.

We close with Cara’s new book, There’s No Good Book for This, an irreverent, compassionate guide that pairs real talk with end-of-chapter pep talks, and donates half its proceeds to breast cancer research. If you’ve ever felt trapped in the white room, this conversation offers language, tools, and hope you can use today. Listen, share with someone who needs it, and if this helped you, follow the show, leave a review, and tell us your fight song.

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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

The holidays can feel like a beautiful storm: laughter from the next room, familiar stories that grow longer each year, and that one relative who arrives with a corny joke loaded and ready. We lean into all of it—joy, friction, tenderness, and the urge to hide in the pantry—and talk about a form of gratitude that makes room for every feeling. Instead of chasing picture-perfect moments, we choose presence, noticing the small acts of care that keep a family stitched together.

I share a simple reframe for the season: be present, not perfect. We walk through the cast of characters who show up at gatherings—the encouragers, truth tellers, peacemakers, oversharers, and comedians—and explore how each one adds flavor to the day. Together we look at how life’s sudden turns sharpen perspective and why even the jokes we pretend to dread can become the memories we miss most. When we remember the fragility of time, our words soften, our listening deepens, and our appreciation widens.

If your table is loud and imperfect, you’re right on track. Use a few practical cues to stay steady: breathe before you react, notice one specific detail you appreciate about each person, and stretch your listening by ten seconds. Those small choices can shift the entire room. Press play for a calm, grounded guide to navigating family, chosen family, and the messy grace of being together. If this conversation resonates, follow the show, share it with someone in your circle, and leave a review so more people can find Sisters in Service.

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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 gratitude became the most practical tool in your midlife wellness kit? We open up about honoring the body you live in right now—the one that carried you through careers, caregiving, transitions, losses, and reinventions—and how appreciation can reshape energy, movement, and mindset. No toxic positivity here. We’re reframing aging without letting it steal the headline and showing how small, bold actions add up to big, sustainable change.

We explore how gratitude moves from warm feeling to hard science: lowering cortisol, improving sleep quality, boosting immune function, and increasing motivation for healthy habits. That physiology matters because it makes movement feel doable, not daunting. You’ll hear why trading I can’t for I choose not to restores agency, how to spot what still works in your body, and ways to reconnect with breath, mobility, and strength that adapt to your season. Expect candid talk about knee crackles, back grumbles, and the surprising resilience that proves your body has been showing up all along.

Community also takes center stage. From walking buddies to online accountability, we highlight the people who keep us moving and the quiet influence you have when you show up. Gratitude becomes the glue that bonds bodies and belonging, turning consistency into a shared practice rather than a solo grind. We close with simple, actionable steps you can take today to build momentum: stretch, hydrate, walk, or text someone who’s been part of your wellness journey and say thank you.

If this conversation sparks a shift, even a small one, hit follow, share it with a friend, and leave a quick review so more midlifers can find their strength. Then pick one bold thing for your well-being today and tell us what you chose.

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The images most people see on Veterans Day tell only half the story. K

Cat steps to the mic with a heartfelt solo message that blends pride, grit, and a clear challenge to the media and the public: broaden the lens and see the women who served. Drawing on 20 years in the United States Air Force—including the realities of being a single parent in uniform—she shares why representation isn’t a favor, it’s the truth, and how invisibility shapes who gets honored, heard, and helped.

We dig into what service really looks like beyond the montage: leadership forged under pressure, teamwork that outlasts the uniform, and humor that held units together on the hardest days. Cat explains why she created Sisters in Service—to end the wait for recognition by telling the stories ourselves—and highlights the diversity of women veterans whose work often goes unseen: the mechanic with oil-stained hands, the medic who steadied chaos, the pilot who broke ceilings and lifted others, and the mom who deployed and still led with grace. These aren’t exceptions; they are the veteran story.

You’ll hear a direct invitation to parade organizers, newsrooms, and communities to honor all veterans and to stop defaulting to the same faces. And you’ll get a personal charge to expand your own picture of a veteran by looking at the women you already know—coworkers, neighbors, leaders—who once wore the uniform. We close with a rallying cry to women veterans to take up space, post their photos, and share their stories. If this message resonates, subscribe, share it with a sister in service, and leave a review so more listeners can find these voices and join the movement.

https://www.smallspacepilates.com

https://www.mysexybusiness.com

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