Sisters-in-Service

Cat Corchado
  • 5.0 (16)
  • SOCIETY & CULTURE
  • UPDATED WEEKLY

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, Cat 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. Here, we also shine a light on the incredible Veteran Service Organizations that continue to support our journeys long after we’ve taken off the boots. 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 My Sexy Business, where you can own a business that doesn’t own you. So grab your coffee, your journal, or your walking 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.

  1. Intentional Leadership & Visibility: How Melissa A. Washington Is Building Powerful Communities for Women Veterans

    3D AGO

    Intentional Leadership & Visibility: How Melissa A. Washington Is Building Powerful Communities for Women Veterans

    In this episode, we talk with Melissa A. Washington, award-winning advocate, speaker, author, entrepreneur, and U.S. Navy veteran, about intentional leadership, visibility without compromise, and building community that actually works. Melissa is the founder of Women Veterans Alliance, co-founder of Women Veterans Magazine, and the creator of Veteran Events, a national platform supporting veteran and military-connected communities. From enlisting in the Navy at 18 to reinventing her career during the Great Recession, Melissa shares powerful insights on resilience, reinvention, and creating infrastructure that leads to sustainable impact. This conversation is essential for women veterans, entrepreneurs, nonprofit leaders, and anyone building mission-driven organizations with purpose and clarity. What You’ll Learn What intentional leadership really looks like Why visibility matters—without burnout or compromise How community and infrastructure drive lasting impact Lessons from career reinvention and entrepreneurship What it means to be fierce, fearless, and unfuckable in life and business About the Guest Melissa A. Washington is an award-winning advocate, speaker, author, entrepreneur, publisher, and U.S. Navy veteran. She is the founder of Women Veterans Alliance, co-founder of Women Veterans Magazine, and creator of Veteran Events. Melissa supports women veterans, founders, and mission-driven organizations through leadership, strategy, and visibility.   Website: https://www.melissawashington.com Women Veterans Alliance: https://www.womenveteransalliance.com LinkedIn: https://www.linkedin.com/in/melissawashington

    46 min
  2. 5 Ways to Find The Right Trainer for YOUR Body!!

    FEB 3

    5 Ways to Find The Right Trainer for YOUR Body!!

    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 felt lost scrolling endless “Who’s a good trainer?” posts and ending up more confused than motivated? We get it. Today we unpack a straight-talking roadmap for choosing a personal trainer who respects midlife bodies and builds a routine you can actually live with. No punishment workouts, no hustle theater—just practical steps for strength, mobility, and recovery that support your real life.We start by naming why age-savvy coaching matters: tendons recover differently, stress and sleep change the training math, and soreness isn’t a reliable scorecard. You’ll hear the exact questions to ask in a consult—how they modify for clients over 40, how they balance strength and mobility, and what progress should look like for your body in the next 30 to 90 days. We call out red flags like burpee-driven boot camps and the “age is just a number” myth, and we spotlight green flags like alignment cues, breath work, and coaches who scale back without ego.From there, we focus on listening-led coaching. A great trainer checks your energy, tracks your recovery, and adapts sessions to your schedule and stress load. We share how to build a plan that fits your calendar—one or two consistent days per week can be a powerful foundation—and why consistency beats intensity every single time. Most of all, we champion empowerment: you deserve a coach who teaches you the why behind each move, builds your confidence, and makes you less dependent over time, not more.If you’re over 40 and ready to train smarter, not harder, this guide will help you choose a partner who honors your history and elevates your next chapter of strength. If this resonated, follow the show, share it with a friend who’s on the fence, and leave a review to help more women find sustainable wellness. Support the show

    17 min
  3. That’s Normal” Isn’t an Answer: Women’s Hormones and Health with Air Force Veteran Tierra Duncan

    JAN 27

    That’s Normal” Isn’t an Answer: Women’s Hormones and Health with Air Force Veteran Tierra Duncan

    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 Your body isn’t a mystery box—and “that’s normal” is not a medical plan. In this episode, we sit down with Tierra Duncan, Air Force veteran, women’s health educator, and author of The Birth Control Illusion, for a straight-talk conversation about what so many women were never taught: how our cycles actually work, what birth control really does, why endometriosis is often misunderstood, and what’s happening during the hormonal shift of perimenopause. With clear language and zero fear-mongering, Tierra breaks down estrogen, progesterone, and ovulation—and shows how understanding them can turn confusing symptoms into actionable information. We trace her journey from the flight line to health advocacy, and explore how military culture’s “mission first” mindset often trains women to ignore pain, fatigue, and mood changes as background noise. Tierra explains why the pill’s “withdrawal bleed” isn’t a true period, how synthetic hormones differ from bioidentical options, and what informed consent in women’s healthcare should actually look like. We also dig into endometriosis as a full-body condition, the role of prostaglandins in pain, and why symptom severity doesn’t always show up on scans. Rather than prescribing a one-size-fits-all solution, this conversation focuses on building a strong foundation—sleep quality, strength training, adequate protein and fiber, and stress boundaries—so you can decide if labs, hormone therapy, or other interventions belong in your plan. If hot flashes, brain fog, low libido, or cycle chaos have you wondering where to start, this episode gives you a practical checklist for smarter care: track your symptoms, clarify your goals, and walk into appointments with better questions and better language. You’ll leave reminded that clarity is power—and that feeling vibrant at every stage of life is not too much to ask. Find Tierra’s resources and book details in the show notes. And if this episode helped you feel seen, subscribe, leave a review, and share it with someone who needs that nudge toward understanding. Your story might be the signal another woman has been waiting for. If this helped you feel seen, subscribe, leave a review, and tell a friend. Your story might be the signal another woman finally hears. https://www.tierraduncan.com IG: @tierraduncanauthor Support the show

    38 min
  4. You Don’t Have to Love Working Out: Fitness After 40 Starts with 11 Minutes

    JAN 20

    You Don’t Have to Love Working Out: Fitness After 40 Starts with 11 Minutes

    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 What if the secret to aging well isn’t harder workouts but smarter ones you can actually keep? Kat Corchado opens up about the myths we cling to—endless motivation, perfect routines, and the idea that soreness equals success—and replaces them with a simple, powerful framework built on consistency and care. The heart of it is an 11-minute practice that lowers resistance, respects your nervous system, and reliably sparks momentum, even on days when you don’t feel like moving at all.We walk through the mindset shift from chasing aesthetics to building capability: standing up without your hands, stepping off a curb with confidence, and traveling without fear of pain. Kat breaks down how to match movement to what your body needs today—strength to protect muscle and bone, simple cardio like walking or step work to lift your heart rate, and mobility to rotate, reach, and hinge the way real life requires. You’ll hear how to spot your body’s quiet signals at the desk or on a busy day, then respond with small, intentional actions that compound over time.You’ll also learn Kat’s “10-minute rule” for overcoming mental fatigue, why a no-perfection policy keeps you consistent, and how showing up for yourself builds trust that lasts decades, not seasons. The goal isn’t to be who you were; it’s to stay capable, confident, and independent as life evolves. Eleven minutes isn’t a compromise—it’s a commitment to longevity, mental clarity, and feeling good in your body.If you’re ready to swap guilt for momentum and perfection for progress, press play and build your own 11-minute plan today. Subscribe, share this with a friend who needs a gentle reset, and leave a review with your favorite quick movement ritual. Support the show

    14 min
  5. Why Women Over 40 Can Launch Smarter, Work Less, And Thrive with Chanda Coston - Success Strategist

    JAN 13

    Why Women Over 40 Can Launch Smarter, Work Less, And Thrive with Chanda Coston - Success Strategist

    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 Reinvention takes guts, but it doesn’t have to take your whole life. Cat sits down with Navy veteran and business strategist Chanda Coston to map a path from service to a business that finally fits your season—especially if you’re a woman over 40 craving purpose and time freedom. We talk about the quiet months after separation, the shock of corporate culture, and how loss redirected Chanda toward nonprofit work and, ultimately, coaching. What emerges is a playbook for clarity: simplify your goals, choose the 20 percent that moves the needle, and build systems that protect your energy.You’ll hear the real hurdles behind the highlight reel—why visibility feels harder than leadership briefings, how “professionalism” can become armor, and what it takes to show up online without burning out. Chanda shares the frameworks she uses with clients: calendar audits to find hidden time, batching to guard focus, and the delegate automate eliminate lens to keep work light. We pair that with the 12-week year and daily Top Three priorities so you always know the next right step. When life surges—aging parents, empty nests, surprise detours—you’ll learn how to maintain minimum viable momentum and return stronger.This conversation is built for veterans, entrepreneurs, and anyone who wants a business that serves life, not the other way around. Expect practical moves, warm honesty, and a reminder that community and accountability turn courage into results. If your why is ready but your plan is fuzzy, press play, grab your notes, and start small today. Loved this episode? Follow the show, share it with a friend who needs a nudge, and leave a quick review—your words help more women step into work that fits. https://www.chanda-co.com Support the show

    40 min
  6. STOP!! Making New Years Resolutions!! Make a Plan That Works Instead

    JAN 6

    STOP!! Making New Years Resolutions!! Make a Plan That Works Instead

    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 New Year resolve is loud, but it’s not a plan. We’re kicking off 2026 by saying the quiet part out loud: most resolutions crumble because they’re vague, unrealistic, and built on motivation that fades by week two. I break down why two out of five people quit within 30 days, how “effort without strategy equals burnout,” and what to do instead when life gets messy, schedules bend, and your body hasn’t agreed to a six-day grind.We walk through normal early setbacks—soreness, fatigue, a scale that doesn’t budge—and reframe them as signs of adaptation, not failure. You’ll learn how to beat all-or-nothing thinking with minimum viable workouts, design around friction points like distance and time, and build a routine that survives imperfect weeks. I share practical guidance for structuring your plan with four anchors: what you’ll do, where you’ll do it, when you’ll do it (same days and times for eight weeks), and why it matters beyond aesthetics. If the future you wants to get off the floor with grandkids, carry groceries without strain, and move with confidence, your training should reflect that vision now.You’ll also hear honest talk about fear, pain, and coming back after setbacks, plus how to use recovery, mobility, and small wins to keep momentum. No guilt, no drama, no cookie-cutter templates—just a clear, flexible system that fits your real life. If you’re ready to stop starting over every January, this conversation is your blueprint for consistent, sustainable progress.Subscribe for more grounded, actionable wellness insights, share this with someone rethinking resolutions, and leave a review to tell us the one change you’ll commit to this week. Support the show

    14 min
  7. The 11-Minute Fitness Revolution: No-Excuses Workout for Busy Schedules

    12/30/2025

    The 11-Minute Fitness Revolution: No-Excuses Workout for Busy Schedules

    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. ❤️ Note: The 11-minute fitness challenge this year will start on 19 Jan 2026  at 6:30pm and will end on 23 Jan 2026. 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 Support the show

    12 min

  8. 12/23/2025

    We Pause For The Holidays To Honor Kindness And Service

    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 Holidays can hold everything at once—pride in how far we’ve come, joy in connection, and the ache of distance or change. Cat steps in with a warm, two-minute message that centers gratitude, honors the stories shared on Sisters in Service, and offers a simple compass for the season: kindness matters, toward others and yourself. This note is short, sincere, and designed to meet you where you are, whether you’re celebrating with a full house or finding quiet in a new place.We take a moment to thank the people who make this community real: listeners who download and amplify, and guests who trust us with their journeys. From deployments to transitions, caregiving to rebuilding identity, the core thread remains the same—service doesn’t end, it changes shape. Kat translates that truth into everyday actions: give grace in tough conversations, practice patience when plans slip, and allow space for both joy and longing to exist at the same table.If you needed a gentle reset, consider this your sign. You are seen, valued, and appreciated. As the year turns, we’re wishing you peace, connection, and a little extra kindness that you can carry forward into whatever comes next. Press play for a grounding reflection, share it with someone who needs encouragement, and help us keep this circle strong.If this message resonates, follow the show, leave a quick review, and share this episode with a friend who needs to hear they’re not alone. Your support helps more voices be heard and keeps this community growing. Support the show

    3 min
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5
out of 5
16 Ratings

About

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, Cat 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. Here, we also shine a light on the incredible Veteran Service Organizations that continue to support our journeys long after we’ve taken off the boots. 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 My Sexy Business, where you can own a business that doesn’t own you. So grab your coffee, your journal, or your walking 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.

Information

  • Creator
    Cat Corchado
  • Years Active
    2020 - 2026
  • Episodes
    238
  • Rating
    Explicit
  • Copyright
    © 2026 Sisters-in-Service
  • Show Website
    Sisters-in-Service