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 Sisters-in-Service Podcast is taking a short, intentional pause through the holiday season and will be back with fresh episodes on January 6, 2026. In the meantime, I’ll be sharing some of my favorite past episodes—conversations that still matter, still inspire, and still remind us how powerful this community is. This season is about rest, reflection, and connection, and I hope these episodes feel like a familiar voice keeping you company between the gatherings, the quiet moments, and everything in between. Wishing you a holiday season filled with warmth, meaningful connection, and a little extra space to breathe. We’ll be ready to pick things up together in the new year. ❤️

How much of your daily life is driven by unconscious habits? Join us for an eye-opening conversation with master certified professional coach and certified habit coach Ronnie Loiza as we unravel the profound impact of habits on our identity and daily actions, especially during life's key transitions. Ronnie sheds light on how these automatic behaviors shape our responses to changes in career, personal life, and even physiological shifts. Through her expert insights, you'll gain practical, actionable advice on how to establish sustainable habits, making the process feel less intimidating and more achievable.

Forget the myth of willpower as the secret to success. In our discussion, we illuminate the importance of laying the right groundwork for habit formation by starting small and celebrating every step forward. Ronnie emphasizes the need for a supportive environment, from the right tools to a positive social circle, and the crucial role of clear personal boundaries and goal communication. You'll hear real-life examples that illustrate how rewarding yourself and acknowledging small victories can bolster your journey toward creating lasting routines.

We also tackle common obstacles in habit development, highlighting the necessity of aligning habits with your identity and maintaining flexibility. Our conversation stresses consistent repetition over arbitrary timelines and the power of mindset and accountability in habit mastery. Ronnie encourages an experimental approach to tracking progress and adjusting strategies, ensuring your new habits stick by resonating with your personal goals and values. Don't miss this enriching episode, which also explores the transformative power of life coaching with Ronnie Lowe, and how taking proactive steps can lead to meaningful personal growth.

https://www.ronnielolifecoach.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

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

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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

Bad news can shove you into what Cara Lockwood calls the white room—a stunned, silent place where words blur and fear takes over. When a routine mammogram uncovered HER2-positive breast cancer, the USA Today bestselling author had to navigate the shock, decode jargon, and make life-shaping choices while her mind sprinted to worst-case scenarios. We walk through that moment and the very human steps that turned panic into agency.

Cara explains HER2-positive breast cancer in plain English, then shows how she built a trusted medical team, asked for explanations like a five-year-old, and found clarity using a simple filter: a hard yes or a hard no. From choosing a double mastectomy to weighing chemotherapy framed as an “insurance policy,” she reveals how real decisions blend data with gut, risk with peace of mind. We also get honest about partners and kids—how spouses want to fix what can’t be fixed, and how teens carry quiet worry that surfaces long after the hospital bracelets come off.

Mindset is the heartbeat of this story. Cara rejects toxic positivity and embraces strong and salty—fight songs, dark humor, and the truth that bravery is just doing it scared. She talks body image after reconstruction, the shock of numbness and scars, and the surprising confidence that comes from surviving what once felt impossible. Humor becomes more than relief; it’s power reclaimed, proof that if you can laugh at it, it can’t own you.

We close with Cara’s new book, There’s No Good Book for This, an irreverent, compassionate guide that pairs real talk with end-of-chapter pep talks, and donates half its proceeds to breast cancer research. If you’ve ever felt trapped in the white room, this conversation offers language, tools, and hope you can use today. Listen, share with someone who needs it, and if this helped you, follow the show, leave a review, and tell us your fight song.

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