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The Legendary Leaders Podcast

Sep 21, 2021


Do you set time aside to prioritize your health and wellness even as you take care of everything else? Did you know that prioritizing your wellbeing is a form of self-leadership? To operate as your complete self in all aspects of your life, you have to take the first steps and form consistent health and wellness habits without overcomplicating things.


In this episode of the Legendary Leaders Podcast, we have Carole Soder, a certified personal trainer, weight loss specialist, a nutrition coach, and a certified counselor. She’s passionate about helping women take care of themselves and value their health and wellness. She has been changing her own ways over the past 25 years to make sure she takes care of herself, for her and her family.


Listen in to learn the value of giving back to yourself by taking your health and wellness seriously. You will also learn how to form long-lasting health and wellness habits by taking small and consistent steps.


Key Takeaways:

  • Tap into the small steps that can take you further instead of making big changes all at once.
  • How to change your mindset around taking time for yourself and self-prioritization.
  • The importance of asking for help and support as a mom, to take time for yourself.
  • Learn to positively talk and motivate yourself in your wellness efforts.
  • Find your reason for pursuing a healthy lifestyle to be your motivation.


Episode timeline:

  • [1:13] Intro
  • [5:56] Carole on her mission of helping women prioritize their health and wellness.
  • [8:06] How to give back to yourself by doing a little bit more towards your wellbeing.
  • [9:34] The story of how she got into running, doing races, and participating in triathlon challenges.
  • [15:22] How she shifted and developed a mindset of taking small but gradual steps.
  • [20:33] How taking time for yourself allows you to be better for yourself and others.
  • [25:01] Carole shares some of the ways she balanced being a mom and taking time for herself.
  • [30:34] Take small steps towards your health and wellness and do the best you can at the moment.
  • [39:49] She explains how she helps women form long-lasting health and wellness habits.
  • [48:07] The power of having the motivation to help stay consistent in your health and wellness efforts.



  • “Regardless of the situation, just try to tap into going a little bit more than you think you can and for sure you can.”- Carole Soder [16:21]


  • “You don’t need to create a big change from one day to another, it’s about progress, growth, and personal development.”- Cathleen Merkel [17:06]


  • “When we don’t take care of ourselves, we’re not very good for others.”- Carole Soder [24:17]


  • “Positive self-talk can be amazing if people would tap into it.”- Carole Soder [33:05]



Find | Cathleen Merkel


On Instagram: @CathleenMerkel

On Facebook: @CathleenMerkelCoaching

On LinkedIn: @CathleenMerkel


Find | Carol Soder





About Cathleen Merkel:  


As a Thought Leader in the Mindset & (Self-) Leadership space, Cathleen supports high achieving, but worn-out women create a more content & balanced life without sacrificing their hard-earned success. Following a simple 6 step framework, she helps you not only reconnect with your inner feminine side; Cathleen also supports you to rediscover your REAL YOU!

Cathleen focuses on women who lost their sense of purpose, who feel they are running in a hamster wheel, trying to please everyone but themselves. She helps you to turn your careers, your social connections and personal life around so that you will start feeling fulfilled and excited again about the days to come.  
At the end of the process, Cathleen's clients will feel healthier, happier, energised and clear about their future.  


With over 15 years of leadership experience in Retail, Media & Broadcasting, Engineering and Property Investment, Cathleen has not only experienced the challenges and opportunities of a female leader herself; she has also been leading and supporting various leadership development initiatives within large, complex, multinational matrix organisations.


Only by deeply experiencing her very personal life challenges – ‘hitting a wall experiences’ –Cathleen was able to redefine her own purpose, deciding to bring ease and content to as many women as possible on the planet!


Tune in here: 



About Carole Soder:

Carole is a NASM certified personal trainer and weight loss specialist, a nutrition coach and NJ Certified counselor with over 25 years’ experience. She understands human behavior and how to help motivate and teach people to create changes in their lives. Fitness and healthy living are a way of life and has been her passion for many years, however it did not come naturally for her. Carole was never an athlete when she was younger but found a love for the gym in her late 20s and craved the adrenaline rush it gave her from crushing her self-imposed goals. She went from having two left feet to running the NYC marathon, from not knowing how to swim to competing in her first triathlon at the age of 36. In 2014, Carole found her true love and passion in weightlifting, something she believe to be an essential part of becoming and staying fit. Today at 54, she is fitter than ever before. Small changes over time done consistently yields results. She is a motivator with high energy, a mom, wife and busy working woman who wants to show you that you can do more than you think you can do. No matter where you are on your fitness journey, together with Carole, you will reach your goal. Let's GO!