Sisters-in-Service
Are you a women veteran who feels unseen and unheard? Do you struggle with finding your purpose after service? Sisters-in-Service is a podcast that gives women veterans the platform to talk about those exact issues and more. Hear from other veterans, military spouses and Veteran Service Organizations (VSO) just like you that have overcome their transition from the military. Every Tuesday this podcast encourages women veterans to stand up and be counted because as a group we have a voice. From your host - Cat Corchado - The Voice Connecting Women Veterans
Sisters-in-Service
The 11-Minute Fitness Revolution: No-Excuses Workout for Busy Schedules
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
Welcome to Sisters in Service podcast. Most of you know me as a strong advocate for women veterans in being recognized not only as veterans but also as women who are changing the world through our passion of serving even after service. This podcast is my passion, by telling all the stories of military brats, military spouses, active duty and veterans, not to forget the veteran service organizations that help us along our transition journey. I want to thank you in advance for listening. I hope that you will join me. Every week, a new podcast and episode comes out every Tuesday, so I hope that you will join and I hope that you enjoy. This podcast is brought to you by Small Space Pilates. Are you ready to get fit and fabulous from the comfort of your own home? Look no further than Small Space Pilates. With live online Pilates and strength training classes, a video library and a-allowed policy, you can achieve your fitness goals without ever leaving your house. Click on the link for your complimentary week and start your journey to feeling fabulous today. Hi everyone, and welcome to another episode of why Not Wellness. I am your host, kat Corchado.
Speaker 1:In why Not Wellness, I get to delve into the world of health and fitness, offering you, the listener, insights and strategies to enhance your well-being. Why Not? Wellness is your guide that goes beyond the pages of a book. It's your personal journey towards a more vibrant, healthier version of yourself. So I'm hoping that Wine Out Wellness will be your ally in uncovering the secrets to sustained health, fitness and well-being, no matter where you stand in your journey.
Speaker 1:So today I'm going to talk about 11 minutes. You have heard me say that I believe that everyone has the right to feel good in their body. Everyone has the right to feel good in their body, and this is more than just a motto, it's a philosophy that guides everything I do as a movement specialist. So a lot of us have become so accustomed to feeling bad mentally and physically that we forgot what it feels like to feel good in our mind and our body. So that's why I'm going to talk about the 11 minutes, the keep it moving fitness challenge, because in these challenges and in 11 minutes, it's not just about physical fitness, it's about overall well-being. So again, I'm speaking about the 11 minutes because these workouts, I believe, just workouts in general. I don't think they have to be 30 minutes, 45 minutes or even an hour. Maybe some of you have heard me say that the hardest workout I've ever done was 15 minutes, where I did squats, pushups, lunges, pushups. One minute rest, 15 minutes. It kicked my butt, I'm going to tell you.
Speaker 1:So we always go into the gym we say what oh, I'm going to work out for an hour, I'm going to do cardio, I'm going to do this, I'm going to do this. Does it have to be an hour? No, and that's why the 11 minutes. So you're probably asking why 11 minutes? So 11 minutes in a challenge is designed to address barriers.
Speaker 1:So there are many barriers that people face when it comes to working out. These include lack of time I heard this one every time I talk to people. Lack of motivation We've talked about that too. Fear of judgment, lack of knowledge and physical limitations. Now let's go back a little bit. Lack of time 11 minutes you don't have 11 minutes. We need to talk. Lack of motivation you have to start in order to be motivated. Let me say that again you have to start in order to get motivated. We're just talking 11 minutes here. We're not talking a full hour of cardio or full hour of weight training, and so maybe there's a fear of judgment, right? Yeah, I get that.
Speaker 1:You go into a club. You've never gone to a certain class and you go and everyone's talking and chatting with each other and you kind of scrooge to the back and you're here and you feel this sense of loneliness, right Like why am I here? And it takes a lot to stay there and do the workout. I understand this. So, in this challenge system judgment, you show up. You show up with your comfy clothes, you show up with a no perfection policy in place, you show up with no equipments needed and you show up in a place that you're familiar with, which is your own personal space at home and physical limitations. I'm going to take that out of the equation too. You know why? Because I show modifications and if none of those modifications don't work, you just sit out for that moment. Yeah, and that's okay. So let me give you a statistic. And that's okay. So let me give you a statistic. According to the World Health Organization, around 23% of adults and 81% of adolescents. Let me say that again, 23% of adults, 81% of adolescents do not meet the global recommended levels of physical activity. So these people are not reaping the benefits of regular exercise.
Speaker 1:So when we talk about all of these, have you ever gone into any place. Maybe you're taking a pottery class. You've never done pottery before, but you say you know what? I'm going to open my horizons a little bit, I'm going to engage a little bit more. And you go to this and you what happens after class? You find out you didn't die, you did good. You went, you talked to people, you had fun. Maybe you laughed a little bit. Maybe your pottery didn't come out the way you wanted. That's happened to me, just saying but did you have a good time doing it? As we get to be adults, we don't want to be beginners anymore. I am challenging you to be a beginner in your fitness journey.
Speaker 1:So when I talk about keep it moving, when I talk about 11 minutes, when I talk about fitness, health, all these things, I'm a movement specialist because movement is the key to a healthy body and soul. When we come together to get healthy and fit, it takes the loneliness and the I'm not sure what to do or how long to do it out of the equation. I'm a firm believer that when we get fit together, we also get stronger, mentally and physically together. So movement is the key to a healthy body and soul and I'm hoping that through the why Not Wellness podcast, you'll find practical advice, inspiring stories, simple exercises designed to enhance your mobility, elevate your energy level and improve your overall quality of life. So each one of these episodes is a stepping stone towards understanding how minor shifts can lead to major changes. Let me read that again in case you weren't listening Each episode is a stepping stone towards understanding how minor shifts can lead to major changes 11 minutes y'all.
Speaker 1:So whether you're looking to refresh your routine, find joy in movement, or simply you need a push to get started, the Keep it Moving 11-Minute Fitness Challenge is your spark. Let's embark on this journey together, embracing the philosophy that every step forward is a step towards a healthier, happier you. It's time to press play y'all. Your adventure in health and fitness begins today. So again, if you're worried about doing all the moves, not to worry. I have all kinds of modifications for everyone that I will show so that everyone feels included. So this fitness challenge is designed to address all barriers. So I'm hoping that by attending this challenge, you'll find what you've been looking for to get started. Remember that in this challenge, you're taking a step towards breaking down all of those barriers we just talked about and reclaiming your right to feel good in your body. So what's the cost? You ask? Just your email. That's just so you can get into the challenge. By the way, it starts today at 6 30 pm, eastern standard time, but don't worry if you miss it today. We're going to continue this challenge for the entire week, march 17th through the 21st. The link will be in the show notes and I hope I pray I get to see you soon.
Speaker 1:This challenge is something that I wanted to put together to make it easy. I'm going to meet you halfway. Think of a football field. I'm going to meet you at the 50-yard line. Can you meet me on the other side of the 50-yard line? So we talked about all these barriers. The one barrier you didn't talk about is me. Maybe you don't like me, maybe I'm not your flavor. You know what. That's okay. Maybe you're not sure what's going to happen, maybe you want to see it. First Sign up and sit and watch what we're doing. I'm okay with that, and then you might see that maybe I am your flavor, maybe just a little bit. So until then, please stay safe, take care of each other Until next time and in why not? Wellness, I always say keep it moving. So until then, hope to see you tonight. Hope to see you during the week. Keep it moving. Bye for now, thank you.