When it comes to fitness, most of us know what we should be doing—move more, lift weights, eat well, rest. But knowing and actually doing are two very different things. That’s where having a plan comes in.

A plan isn’t about being rigid or following some cookie-cutter program that doesn’t fit your life. A plan is about creating structure that works for you. It’s knowing what workout you’re going to do before you step into the gym (or your living room), instead of just winging it and hoping for progress.

Here’s the truth: the people who see the best results aren’t the ones doing the “perfect” program, they’re the ones who follow a plan they can actually stick to.

Trauma isn’t just stored in memories—it embeds itself in the body. It rewires our nervous system, disrupts our sleep, and heightens our stress response. Over time, it can make us feel unsafe in our own skin.

In the bestselling book The Body Keeps the Score, Dr. Bessel van der Kolk writes:

“Trauma is not just an event that took place in the past; it is also the imprint left by that experience on the mind, brain and body.”

He emphasizes that while cognitive approaches like therapy are helpful, they often don’t fully address the physical imprint trauma leaves behind.

Insert: movement.