Start Where You Stand — The Keep It Moving 11-Minute Challenge That Changes Everything

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

Chapters

• 0:00 Mission Of Sisters In Service
• 0:44 Introducing Why Not Wellness
• 1:42 The Case For Eleven Minutes
• 4:05 How The Challenge Works
• 6:03 Why Online Lowers Pressure
• 8:03 Expected Results And Reset Mindset
• 8:28 How To Join And Final Invite

Transcript

SPEAKER_00: 0:00

Welcome to the Sisters in Service Podcast, the space where stories from active duty veterans, military spouses, and even military brats finally get the spotlight they deserve. I'm your host, Kat Corchado, Air Force veteran, movement specialist, and the heart behind this podcast. I started Sisters in Service because too many stories from our community were going untold. Stories of resilience, transition, identity, and the strength it takes to serve and to thrive beyond the uniform. This podcast is about connection, empowerment, and reminding each of us that our service didn't end when our military chapter closed. It simply evolved. Sisters in Service is proudly sponsored by Fit for Life Alliance, a space where people are committed to feeling better in their bodies every single day, and by MySexy Business, where you can own a business that doesn't own you. So grab your coffee, your journal, or your walk-you shoes because every episode is an invitation to listen, learn, and lean into the powerful stories that remind us service is a sisterhood that never fades. Hi everyone, welcome back to Why Not Wellness. This is a show where I get to ask questions and dive into different genres of fitness and the whys and the hows and the wherefores and the what-tos and all of that. Sounds like a lot, right? But this is also a show where we remind ourselves that taking care of our bodies doesn't require perfection. It just requires a little curiosity and a willingness to try. So, like I said, I'm your movement specialist, I'm your midlife cheerleader and the woman who will absolutely talk you into moving your body, even if you swear you don't have time. Don't worry, I've heard that one and said that one and coached people right through that one. So today we're diving into something super special. Um, it's going to be my first 2026 fitness journey. And it's the 11-minute fitness challenge that's happening January 19th through the 24th of 2026, of course. And yes, you heard me right. 11 minutes. Not 11 hours, not 11 weeks, 11 minutes. And before your brain even thinks about talking you out of it, let me tell you why this works. So you start small but mighty. Starting a fitness routine in midlife can feel oh, what's the word? Overwhelming, huge, undesirable, big, like climbing a mountain and you've never even hiked before. Like almost Costco size big, right? Between schedules, family, energy levels, and let's be honest, the mental back and forth we do with ourselves, a full workout can feel impossible. Now, let me just say this. People think because I'm in the fitness industry, I wake up every morning, I'm like, I can't wait to work out. Um, no, I'm 68 years old. I do not think that. Do I move because I understand what it does for my body? But I do not wake up like some people think in the morning, bounce out of bed, and say, I can't wait to work out. It's not how it works. So the 11-minute challenge is built on one simple truth. You don't have to overhaul your life, you just need to begin. So 11 minutes sneaks past resistance. It's short enough to try, long enough to feel, and consistent enough to make a difference. So if you're one of those type A people and you're listening, it's okay. You can do more if you want, but you don't have to. This is about lowering the barrier to entry so you can show up for you. So let's talk about what is this 11-minute fitness challenge? What is it? It's five or six days, I haven't decided yet, but five or six days of guided workouts. It's good, I'm gonna be there, and so will other people from all genres. People who've worked out a long time, people who've only worked out a little bit of time, and people who've never, ever worked out in their life. And it's online, so you can join from anywhere. You can roll out of bed, you know, you can even, you know, not even wear clothes. No, I said that wrong. I meant just gyms. We do require clothing, folks, just saying that. Um however, you can do it in your living room, your office, your porch, or the corner of the house where the dog can't find you, and best believe that dog will find you eventually. No experience is required. Every workout includes modifications. So if you're dealing with joint pain, limited mobility, or you're just getting back into movement, it's okay. Maybe there's something that intimidates you that we're doing, and you just want to watch it being done a few times before you try to try it yourself. That's okay too. No perfection necessary. The goal build a habit, feel stronger, and prove to yourself that you can make space for your body. Each day focuses on a simple theme: mobility, strength, balance, core, power, and stretch. But don't worry, we keep it friendly. No yelling, no burpees, unless you specifically request them. And even if you do, I'm not doing them with you. So if you want to do them, you're on your own. And I'm taking notes on who says yes to the burpees. Just saying. So, what can you expect each day? Each session is structured the same so you know exactly what to expect. There's gonna be a warm-up, gentle movements to get you ready. There's gonna be a main block of exercises, safe, effective exercises with demos. I'll be demoing, cool down, breathing and stretching, bringing that heart rate back down. And modifications, again, offered along the way. So everyone stays included and empowered. You'll also get reminders, encouragement, and that classic accountability nudge we all need when the couch starts whispering, hey, come sit down over here. So, why does it work online? Well, how many times have you gone into a gym and you've decided I'm gonna do this class? You've built yourself up, you're like, oh, I'm ready to do it. And you walk in, people are chatting it up with each other, and you're in the back of the room, you're not sure what to get, the instructor hasn't said, Jack, you know what to you, and all of a sudden you start exercising, you have no idea what to do. Well, this is why online works. You get to move without commuting, without figuring out what to wear, and without the pressure of a gym environment or even knowing what to do or how to do it. That's gonna be on me. You can roll out of bed, press play, and boom, done. Or you can squeeze it in between meetings. Well, you can't. I'm not sure that's preferable, but you can. Or right before dinner, this challenge meets you where you are. So, what do you feel by day six or five? I'm not sure what how many. Real talk. You'll feel more energized, more confident, less intimidated by exercise, more connected to your body. And this is the one that I love. And proud because you showed up for yourself. And that's really the point of the challenge. Not perfection, not performance, just participation. So, why does this matter? This isn't a New Year's resolution you forget by week two. This is your reset button after the holiday whirlwind, your way to begin the year, rooted, grounded, and connected to your wellness. It's your moment to say, if I don't do it now, then when? So, how do you join? It's gonna be online. You can mark your calendars, you'll get information once you sign up to join. And how to join, you'll get the link. And that's as simple as it gets. 11 minutes is huge. If you've never worked out before, 11 minutes will seem that doesn't seem like a lot. It's a lot. Okay, it's a lot to get you started. And for those people who think, oh, I do an hour and a half, come on down. I challenge you too. So thank you for spending this time with me. I hope this episode reminded you that your fitness journey just doesn't need to be complicated, it just needs you to start. Join me for the 11-minute fitness challenge. Kick off your year with strength and joy, and let's make 2026 the year you move with intention, confidence, and a whole lot of self-compassion for you. Until next time, I'm your movement specialist. I'm gonna say keep it moving.