"My personal health journey was riddled with these negative thoughts..."

If you're anything like me and have been through trauma as a child and adult, doing self-improvement programs like this, and staying consistent with the workouts and eating habits, can feel like an uphill battle.

Not too long ago when I was trying to lose weight and improve my health, there were many days I had these thoughts,…

• “My body’s too broken. I’m ashamed. I'm too old to change.”
• “I don’t deserve to take care of myself.”
• “I might as well quit; I won’t succeed anyways.”

These thoughts plagued my journey regularly until one day I was given graces. These graces came to me through providence and recovery from mistakes.

Here are the graces that changed things for me and helped me carry on...

1. You don’t have to overhaul your life in one day.


I learned that the most powerful changes come from small, daily actions. These small actions accumulate and stack over time.  

For example, doing just 10 minutes of movement a day—like the Calmer flow, a short jog or walk, or a simple workout that honored my body’s needs. Those 10 minutes added up; it healed me, strengthened me, calmed my nervous system.  

It’s like investing in your health one dollar at a time. The results may not appear overnight, but with each day, you're putting more into your body’s bank account of well-being.


2. You don’t need to force yourself into a routine that doesn’t fit your life.


I found that the secret to staying consistent was creating habits that flowed naturally into my day.  I believe “willpower” is a myth. I found that it was more about asking myself 3 key questions everyday:

1. What exactly is it that I want?
2. Why do I want it? And
3. How do I make it fit into my schedule and space to make it happen?

This is what worked for me. And I still do it to this very day.

3. Start small.


At first I started out by replacing my usual ice cream for dessert with a 70% dark chocolate bar. Then it went to consistently doing my 7-minute 360zip flow every morning.

Each small action set up a chain of positive behaviors, making it easier for me to stay on track. If you focus on breaking your goals into bite-sized pieces. Even 5-10 minutes of exercise or meal prep can set the tone for the day.  

Every little step in the right direction is a win (so don’t forget to pat yourself on the back).

A helpful tip: Time block your day and compartmentalize from your other priorities. Create a morning routine that you can stick to. It might start with a few minutes of movement or mindfully having a Golden Milk Tea. These small rituals become the foundation for your long-term health, especially when you’ve faced trauma that makes it difficult to focus on yourself.

4. Your journey isn’t meant to be walked alone.

I find that the road to healing from trauma can be isolating. But it doesn’t have to be. Accountability is a powerful tool for staying consistent. Whether it's through a small group like this, or an online community, or an accountability partner,… having someone to check in with can make all the difference.  Amanda has been a great accountability partner for me.

We’re designed to thrive in connection with others. When you have a support system, it’s easier to show up for yourself, even on the hard days. If you don’t have someone, reach out to me, Amanda or Morai.  We understand your goals and struggles and will be here for you, and encourage you to stay the course.

5. Healing is not linear: Some days will be harder than others

When I'd miss a day of exercise or slip up on my eating plan, it was easy to feel like I failed. But here’s the truth: Consistency doesn’t require perfection.  Healing is not linear. Trauma impacts your energy levels, your motivation, and your relationship with your body. You’re gonna have bad days. But think of it like this: If you had a flat tire, would you slash the other three? Of course not! So if you miss a workout or have an off day, don’t throw in the towel. Instead, give yourself grace and get back on track when you can. It’s all part of the process.

6. God designed our bodies to respond to the care we give it.

I found that my consistency had a ripple effect on both my physical and emotional health. As I stayed consistent, I noticed my energy improving, my mood lifting, and my body feeling stronger. The inflammation caused by a hyperactive amygdala (due to past trauma) reduced. And my sense of overwhelm and tension lightened immensely.

God designed our bodies to respond to the care we give it. Every small step you take is a step toward healing. As you become more consistent, not only will your body become leaner and healthier, but your mind will start to heal too.

You’re Stronger Than You Think

Life has thrown us challenges, and sometimes just making it through the day can feel like it’s enough.

But the good news is: Consistency doesn’t mean perfection, and it doesn’t mean pushing yourself beyond your limits.

Your journey is unique, and every small, consistent step you take matters. Give yourself permission to grow at your own pace, and plug into God’s strength when you feel weak. You are not alone, and with consistency, healing is not just possible—it’s inevitable.

Think of it like this… your body’s like a garden—every action you take, no matter how small, is like watering the soil. Over time, you’ll see the flowers bloom.

I believe in you.
ko