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

Ever scrolled through social media and been bombarded with workouts promising a "new body in 30 days" or muscles like military personnel after just a week of training? As your movement specialist with over four decades in the fitness industry, I'm pulling back the curtain on these enticing but problematic quick-fix solutions.

The appeal is understandable—who wouldn't want rapid results with minimal time investment? These programs promise transformation through short, equipment-free workouts you can do at home. They showcase incredible before-and-after photos and testimonials that make success seem guaranteed and accessible. But there's a darker reality behind the marketing. Many of these programs set unrealistic expectations, lack sustainability, increase injury risk, and neglect the holistic approach true fitness requires. Those perfect bodies in the ads? They might be AI-generated. Those impressive results? Unlikely for most people, especially beginners.

True fitness begins from within—your body needs time to adapt and strengthen before external changes become visible. Rather than jumping into an intensive 7-day program, I recommend starting with just one day weekly if you're new to fitness. Listen to your unique body; what works for a celebrity or influencer may not work for you. I need a combination of weight training, stretching, and Pilates for my body, while others thrive with just one approach. Sustainable change beats quick fixes every time. Have questions about a fitness program you're considering? Reach out to me at Cat@SmallSpacePilates.com for a free 30-minute consultation—no sales pitch, just honest guidance to help you feel good in your body. Remember, fitness isn't a 30-day challenge; it's a lifelong journey worth doing right.

https://www.smallspacepilates.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

Have you ever wondered what it takes to transform a passion project into a thriving business? In this captivating episode of Sisters in Service podcast, I sit down with Adam Rothenberg, founder of Call Me Adam, who turned his love for celebrity interviews into an entertainment empire featuring over 2,200 interviews and attracting more than 2 million visitors.

Adam candidly shares the pivotal moment when, inspired by Pink's song "Courage," he left his secure corporate job in November 2019 to pursue entrepreneurship full-time—only to face the pandemic's devastating impact on the entertainment industry just months later. His story of resilience, strategic pivoting, and finding creative solutions offers invaluable insights for anyone navigating business uncertainties.

What sets this conversation apart is Adam's practical approach to entrepreneurship. Unlike those who advocate for risky all-or-nothing leaps, he reveals how he created financial safety nets before transitioning and found strength through entrepreneurial communities. Military members considering business ownership will particularly appreciate his advice to start building ventures 5-7 years before leaving service, allowing businesses to gain traction while maintaining financial stability.

The discussion delves into the power of community in entrepreneurship, with Adam explaining how finding the right mentor group transformed his business trajectory after years of struggling to monetize his platform. He also shares behind-the-scenes stories from his new book "Behind the Curtain," offering glimpses into his experiences interviewing entertainment icons from Nancy McKean to his dream interview subject, Dolly Parton.

Whether you're just starting your entrepreneurial journey or looking to take your existing business to new heights, this episode delivers actionable wisdom on preparing financially, finding supportive communities, and persisting through challenges. As Adam wisely notes, "Take the leap, but find the way to do it that makes you comfortable.

https:/www.callmeadam.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

The shocking truth about prolonged sitting will make you want to stand up right now. While most of us understand sitting too much isn't ideal, few realize the serious health consequences backed by alarming research. Even if you're someone who exercises regularly, extended periods of sitting can dramatically increase your risk of chronic diseases.

Research published in top medical journals reveals that sitting for long periods correlates with a 112% increased risk of diabetes and significantly higher chances of developing heart disease, particularly for women who sit 10+ hours daily. What's truly eye-opening is that these risks persist regardless of how much you exercise outside those sitting periods. The damage isn't limited to physical health either – prolonged sitting reduces the production of mood-enhancing brain chemicals like endorphins and serotonin, potentially contributing to depression and anxiety.

But there's hope in small changes. Studies show that just two minutes of walking every hour could lower your risk of premature death by 33%. Ten minutes of daily physical activity reduces waist circumference and insulin resistance. Even simple habits like standing during phone calls, climbing stairs, or stretching before getting out of bed can counteract "gluteal amnesia" – also known as "dead butt syndrome" – where your body literally forgets how to properly activate crucial muscles after sitting too long. These small movement breaks reawaken your muscles, refresh your mind, and protect your long-term health.

Ready to break the sitting cycle? Start with just 10 minutes of movement daily. Set reminders to stand every 50 minutes. Dance, stretch, or walk – whatever gets you moving. Your body and brain will thank you immediately and for years to come. Remember: if you don't pay attention to your health now, you'll be forced to pay attention to your illness later. What small movement can you add to your routine today?

https://www.smallspacepilates.com

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