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 secret to aging well isn’t harder workouts but smarter ones you can actually keep? Kat Corchado opens up about the myths we cling to—endless motivation, perfect routines, and the idea that soreness equals success—and replaces them with a simple, powerful framework built on consistency and care. The heart of it is an 11-minute practice that lowers resistance, respects your nervous system, and reliably sparks momentum, even on days when you don’t feel like moving at all.

We walk through the mindset shift from chasing aesthetics to building capability: standing up without your hands, stepping off a curb with confidence, and traveling without fear of pain. Kat breaks down how to match movement to what your body needs today—strength to protect muscle and bone, simple cardio like walking or step work to lift your heart rate, and mobility to rotate, reach, and hinge the way real life requires. You’ll hear how to spot your body’s quiet signals at the desk or on a busy day, then respond with small, intentional actions that compound over time.

You’ll also learn Kat’s “10-minute rule” for overcoming mental fatigue, why a no-perfection policy keeps you consistent, and how showing up for yourself builds trust that lasts decades, not seasons. The goal isn’t to be who you were; it’s to stay capable, confident, and independent as life evolves. Eleven minutes isn’t a compromise—it’s a commitment to longevity, mental clarity, and feeling good in your body.

If you’re ready to swap guilt for momentum and perfection for progress, press play and build your own 11-minute plan today. Subscribe, share this with a friend who needs a gentle reset, and leave a review with your favorite quick movement ritual.

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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

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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