Small Changes, Big Impact

How tiny shifts in movement, breath, and awareness can reshape your body, mind, and identity

If I could pick two truths that have made the biggest impact on my career, they’d be this:

1. You can always change and heal

2. Change happens through consistency

When someone comes in wanting to relieve knee pain, rebuild their core, or move better, they often ask, “How long will it take?” The answer depends entirely on how often you do the work.

When I give someone homework, I always say, if you do this once a day for 5 minutes, amazing. If you do it three times a day, you’re accelerating your progress. But the key isn’t intensity. It’s consistency.

Movement is a lifestyle. It’s not something you need to “go do” at the gym or save for a class. It’s about choosing to move in a way that feels good and fits into your life so it becomes part of it. You don’t need 90 minute workouts. You need moments that accumulate.

Have you heard the phrase “love it or lose it”? That applies to your body too. If you stop moving in a certain way, getting on and off the floor, walking stairs, rotating your spine, your body gets the message. It says, we don’t need this. And it stops supporting that range.

But you can teach your body otherwise, one small choice at a time.

You don’t even need to get up from your chair to stretch, strengthen, or mobilize. Try this chair stretch class on RMTV and notice how even a few minutes can change your energy and posture:

Chair Stretches – RMTV

Start simple.

Take 5 to 10 back-body breaths before bed to reset your nervous system.

Stretch while your tea steeps.

Walk for 10 minutes after a meal to support digestion and blood sugar.

Lay with your legs up the wall while wearing a face mask and listening to music.

Notice how your body feels when you sit, stand, pick up your baby, or carry groceries. Use those moments to apply breath and alignment.

This is how healing happens: Posture and Alignment Video

In my postpartum journey, it hasn’t been about getting back to anything. It’s been about layering breath and core engagement into the moments I’m already living. Picking her up. Feeding. Rocking. Standing at the counter. That’s what’s rebuilding my strength.

These aren’t big changes. But when you do them daily, they change everything.

They help you feel stronger, more aligned, and less drained. They regulate your mood, improve sleep, balance hormones, support your lymphatic system, and keep your joints healthy. They shift your identity, you start to believe you’re someone who takes care of themselves. And if you’re a parent, your kids witness that. They feel it in your presence.

So I challenge you to pick one thing. Just one.

Make it small. Make it doable. Then repeat it.

By the end of the season, you’ll have changed. Not just your day, but your health, your strength, your mindset, and your sense of self. That’s the power of small changes done consistently.

With love,

Regan <3

*Check out more articles on Regan's Journal on Substack