Feeling overwhelmed by the holiday hustle? Discover the secrets to maintaining your sanity while hosting festive gatherings with me, Kat Quartato. We'll explore how to manage the stress of endless preparations—from orchestrating large family dinners to the frenzy of gift shopping—without sacrificing your well-being. Recognize the telltale signs of stress like a racing heart or shallow breathing, and learn practical strategies to keep them in check. I'll share the transformative power of setting boundaries and the liberating act of saying no, empowering you to reclaim your holiday joy and peace.

As we embrace the holiday season, it's essential to prioritize self-care, understanding that time for yourself is a necessity, not a luxury. Learn how to gracefully navigate social obligations by setting firm boundaries, like deciding when to unplug from socializing and ignoring calls after hours. I’m excited to extend warm wishes from my family to yours and invite you to explore fitness options like a complimentary week of small space Pilates. Join me in teasing an exhilarating January 2025 fitness challenge, and remember to prioritize self-care, family, and fun. Let’s ensure this holiday season is one filled with joy, balance, and wellness.

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Discover the transformative journey of Cat Corchado, as she shares her story from Air Force veteran to a pioneering movement specialist in this enlightening discussion. With Kim White from My Sexy Business as our host, we explore how Cat's military background has uniquely shaped her approach to fitness, emphasizing the power of personalized modifications and the importance of feeling good in one's body. Kim's deep appreciation for veterans adds a heartfelt layer to the conversation, highlighting the positive impact Cat's fitness philosophy has had on her own health journey. Our dialogue focuses on empowering individuals by meeting them where they are in their wellness journey, encouraging a sense of accomplishment and vitality after each session.

Prepare to be inspired by a revolutionary concept—the 11-minute daily fitness challenge—designed to make exercise more accessible, especially for beginners. This simple yet powerful approach offers activities like walking or dancing, helping to build motivation and confidence over time. As the New Year approaches, we invite you to join the January 11-minute fitness challenge, created for everyone, including those recovering from illness or injury. Explore the supportive Yacht Club community, offering both live and recorded workouts to fit any schedule. Plus, enjoy a free trial week to experience the offerings firsthand, reinforcing the belief that it's never too late to start your journey toward wellness and embrace the idea of pursuing your dreams.

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What if the holiday season didn't have to mean compromising your health and wellness? Join me, Cat Corchado, on this episode of Why Not Wellness, as I uncover how and why 5 extra pounds of weight can add significantly to added stress on your joints.

As we approach the festive season, I'm excited to offer practical tips on maintaining wellness amidst the indulgence, particularly the surprising impact of just a few extra pounds on joint health. Discover how you can relish holiday treats without the guilt and learn about the cumulative pressure that weight can add to your joints, potentially accelerating wear and tear. Whether you're a fitness enthusiast or just starting out, this episode equips you with strategies to prioritize health and wellness sustainably. Let's embrace the journey of health, fitness and wellness together

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Imagine serving your country with unwavering dedication, only to find yourself struggling to provide basic meals for your family. This week on Sisters in Service, we confront the urgent and often overlooked issue of food insecurity among military families. Drawing from my own experiences as a single parent in the Air Force, I bring to light the harsh financial realities faced by so many within our ranks. Despite what appears to be a generous military budget, systemic barriers like the inclusion of the Basic Allowance for Housing (BAH) as income make countless service members ineligible for crucial food assistance programs. This episode is a heartfelt plea for change, a call to acknowledge and address the needs of those who serve.

As we unpack these systemic issues, the focus shifts to advocacy and the pressing need for legislative action. The frustration is palpable as we discuss the role of active-duty personnel and the necessary push for accountability from our leaders, particularly in Congress. This conversation underscores the responsibility of decision-makers to ensure military families have their basic needs met. We close with an empowering reminder: it's never too late to demand change and work toward solutions, no matter how insurmountable the challenge may seem. Tune in to understand why this issue demands our collective attention and action.

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What if the path to fitness and mindfulness could also be a journey of personal acceptance and inclusivity? Join me as I unravel my evolution from a skeptic to an enthusiastic advocate of Pilates, strictly because of one instructor. Through this episode, I’ll take you through the intriguing distinctions between traditional Pilates, and contemporary Pilates, which often embraces modern tools like foam rollers and other equipment. As a seasoned instructor, I stress the importance of the rigorous certification process for traditional instructors and share essential tips to help you find the ideal Pilates studio and instructor that caters to your specific needs.

Creating an environment that embraces imperfection and inclusivity is just as crucial as the exercises themselves. With a "no perfection policy," this episode encourages everyone to embrace their flaws and foster a supportive community, enriched by the comfort and authenticity of pets like dogs and cats. I remind you of the importance of carving out a personal space for your workouts and self-care, reassuring you that it’s never too late to try new challenges and achieve what once seemed impossible. Let’s embark on this unique wellness journey together, always prioritizing safety and mutual care.

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Discover the transformative journey of Malaysia Harrell, a spiritual transformation coach and Air Force veteran, as she shares her path from military service to guiding women in unlocking their true potential. Ever wondered how your upbringing and early influences shape your life's decisions? Malaysia's story begins with her experiences in junior ROTC and family ties to the military, leading her to join the Air Force post-9/11. Learn how she transitioned from being a clinical social worker and psychotherapist to a full-time transformation coach, helping individuals navigate societal pressures to find deeper purpose and fulfillment.

Female veterans face unique challenges, and Malaysia's insights highlight the struggles of recognition and understanding within and outside the military community. She brings to light the often overlooked feelings of isolation and discomfort women veterans experience, emphasizing the healing power of connecting with fellow female veterans. Malaysia also delves into the role of spiritual wisdom and intuitive guidance in overcoming trauma and realizing one's life's vision, underscoring how these personal gifts can be pivotal in the healing process.

Finally, Malaysia opens up about her personal battles with severe health issues during her military career and how these experiences ignited her passion for self-advocacy and holistic wellness. Her story of resilience and transformation is a powerful reminder of the importance of reclaiming personal power in healing. Through embracing authenticity and reconnecting with childhood passions, Malaysia encourages listeners to align with their true selves amidst life's roles and expectations. Tune in to be inspired by her empowering journey and gain valuable insights on living a fulfilling and authentic life.

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Could a simple walk help transform your physical and mental well-being? Join me on this episode of Sisters in Service as we traverse the inspiring landscapes of women's post-military journeys and the profound impact of walking on our lives. As we celebrate four years of storytelling, I reflect on the remarkable stories of women veterans who continue to serve with passion and purpose. With October dedicated to Breast Cancer Awareness, I stress the importance of proactive health measures, urging everyone to educate themselves and support those affected. Together, let's take steps toward understanding, prevention, and meaningful action in the fight against breast cancer.

Moving forward, I unravel the often-overlooked power of walking—a simple act with extraordinary benefits. Walking isn't just a mode of movement; it's a pathway to manage weight, enhance balance, and reduce the risk of chronic illnesses. Moreover, it serves as a mental health ally, easing stress and depression, and boosting mood. Let's lace up and embrace this accessible exercise, using it as a tool for empowerment and connection on our wellness journeys. Whether you're stepping solo or alongside a friend, walking offers a sanctuary for both mind and body, embodying the essence of wellness and camaraderie.

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Unlock the secrets to revitalizing your midlife sleep with insights from our special guest, Christine Meyer, a dedicated health professional committed to empowering women through this transformative life stage. We unpack the cultural myths surrounding sleep deprivation and how they can undermine your physical, emotional, and mental health. Together, we explore the critical importance of sleep and practical strategies that can help you reclaim a restful night's sleep, enhancing your vitality and joy during midlife.

Dive deep into the common sleep disorders that many face during midlife, such as insomnia, sleep apnea, and restless leg syndrome. Christine shares her expertise on the intricate relationship between stress, chronic pain, and sleep disruptions, offering valuable advice on how to manage these interconnected challenges. We emphasize the role of nutrition and lifestyle modifications in optimizing sleep quality, shedding light on how certain foods and supplements can either support or hinder your restful nights. With Christine's guidance, you'll gain practical tools to create a soothing sleep environment and develop healthy sleep routines.

From the soothing scents of lavender to the rhythmic sounds of binaural beats, discover simple yet effective techniques to enhance your sleep quality without added stress. We discuss everything from the importance of consistent sleep schedules to the benefits of light exercise and the potential impact of electronic devices in the bedroom. This episode is packed with actionable tips and heartfelt appreciation for the complex beauty of sleep, culminating in an exciting announcement for next year's symposium. Join us on this journey to better sleep and overall well-being during your midlife transformation.

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