In episode 2, I introduced the concept of the negative relationship cycle—how we often find ourselves in harmful or unbalanced relationships without even realizing we’re repeating a pattern we never chose in the first place.

Today, we’re going to go deeper. This episode is for anyone who’s ever thought, “Why does this keep happening to me?” or “Why do I keep ending up with people who hurt me, drain me, or make me question my worth?”

If that sounds familiar, please know this: You are not broken. You are not beyond healing. You are not alone.

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Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

Andrea Page founded FITMOM in April 2000, one year after her first son was born. The birth of FITMOM was the result of her own personal struggle to overcome severe postpartum depression in her first year as a mom. She found exercise to be the key to her survival and wanted to help support other new moms on their journey to health and wellness in their postpartum years.

Throughout her career, Andrea has been deemed an International expert on prenatal and postnatal fitness and was selected to collaborate on “Healthy Beginnings”, a guide published by the Society of Obstetricians and Gynecologists Of Canada, to help women achieve a healthy pregnancy. She has written hundreds of articles and, alongside other experts, developed the curriculum to train all FITMOM coaches and licensees.

Over the years Andrea has inspired and motivated thousands of women to work towards improved health with a special focus on mental, physical and spiritual health for the new mom. As the mom of three boys, Andrea understands the challenges and needs of new moms and is constantly searching for solutions to help moms build their community support. 

You can reach Andrea at:
https://www.fitmomniagara.com/contact

https://www.facebook.com/fitmomniagara/

https://www.instagram.com/fitmomniagararegion/

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

Annalisa Vicente is a wife and proud mother of two amazing boys. She is an early childhood educator, motherhood coach, and best-selling author. Annalisa is a passionate maternal mental health advocate. She is determined to break the stigma around mental illness by normalizing vulnerability. Her journey has been deeply enriched by her work with children with diverse needs and their families, teaching her the profound impact of resilience and compassionate care. Annalisa’s mission is to inspire women in community, through meaningful connections, and creative expression to strengthen their self-compassion so that they feel seen, heard, and heal.

You can follow Annalisa at:

www.annalisavicente.com
www.instagram.com/annalisa_awakened
www.linkedin.com/in/anna-lisa-vicente-92831765

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

You can reach me here:
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Until the next time - warmly yours,
Renata

Today’s episode is deeply personal and something I believe many of us quietly struggle with. We’re going to talk about letting go of relationships — without guilt — even if you love the person and even if society, culture, or your upbringing tells you that you shouldn’t.

Let me start by saying this: this is not an easy thing to do. In fact, it’s one of the hardest lessons I’ve had to learn and, honestly, continue to practice. We’re going to unpack why this feels so heavy, why it is so deeply ingrained in us to "stick it out," and most importantly, how to free yourself from this guilt so you can make choices that serve your well-being.

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

 Episode 31 Title: Breaking the Cycle of Self-Harm Caused by Trauma 

Before we begin today’s episode, I want to give a gentle content warning. We’ll be talking about self-harm and eating disorders—topics that can be very sensitive and triggering for some listeners. Please take care of yourself while listening. If at any point you need to pause or come back later, that’s okay. Do what feels right for you. 

This space is about compassion and healing. Let’s begin. 

Today’s episode covers a topic that is often kept in the shadows: self-harm as a response to trauma—and more importantly, how to break the cycle. 

If you’re here because you’ve struggled with self-harm or love someone who does, I want to first say—you are not alone. This is a space free of shame and full of honesty, compassion, and possibility. The pain is real, and so is the hope. 

Like in every episode, I’ll share part of my story, and then walk you through real, practical steps to help you move from survival into healing. 

Let’s Begin with the Why: Why Trauma Can Lead to Self-Harm 

For many of us, trauma doesn’t just go away once the danger has passed. Instead, it lingers in our bodies and minds. We look fine on the outside, but internally we’re doing everything we can to survive. 

Sometimes, the only way we know how to cope is through behaviors that give us a false sense of control—like self-harm. 

Self-harm can look different for everyone. For some, it’s physical injury. For others, like in my case, it’s more hidden. My self-harm showed up through restrictive eating and overexercising—behaviors that no one questioned, but that were chipping away at me from the inside. 

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

Episode 30 | Breaking Free from Negative Generational Cycles – A Three-Step Process 

A few weeks ago I polled my audience asking if hearing more about my personal story or if hearing about how to break free from negative generational cycles would be more helpful, and due to an overwhelming result I will be focusing today’s episode on how to break free.  Thank you to everyone who voted!

Generational cycles—whether it’s unhealthy relationships, self-sabotage, abandonment issues, overworking as a trauma response, or even an inability to ask for help—can have a grip on us without us even realizing it. Many of us were born into patterns that were already set long before we took our first breath. But the good news? Cycles can be broken. You can break them.

Today, I’m going to share a three-step process to help you break free from negative generational cycles so that you can begin the journey toward healing, growth, and change. This process is based on real lived experiences, research, and the work I’ve done in my own life.

Before we dive in, I want to acknowledge that this work is not about blame. It’s about awareness, accountability, and action. It’s about understanding where these patterns come from, recognizing their impact, and making an intentional choice to do something different.

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

Episode 29: Understanding the Flop Response to Trauma

Hello and welcome back to the podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. In the last episodes, we explored Fight, Flight, Freeze, and Fawn—how they develop, how they show up in daily life, and what we can do to manage them. Today, we’re moving on to the final response: Flop.

The flop response is one of the least discussed but one of the most important to understand. Unlike the other responses, which involve action in some form, the flop response is about complete shutdown. If you’ve ever felt utterly drained, collapsed under pressure, or found yourself unable to take action when faced with stress, this episode is for you.

Let’s break down what the flop response really is, how it manifests in daily life, and most importantly, how we can learn to work with it and regain a sense of empowerment.

What is the Flop Response?

The flop response occurs when the brain perceives a threat and determines that neither fighting, fleeing, nor appeasing the threat is an option. Instead, the nervous system causes the body and mind to shut down completely as a last-resort survival mechanism. This is similar to an animal playing dead to avoid further harm.

For trauma survivors, this response can become deeply ingrained, making it difficult to take action, make decisions, or even feel connected to reality. It can create feelings of helplessness, powerlessness, and dissociation.

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

Episode 28: Understanding the Fawn Response to Trauma

Hello and welcome back to the podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. In the last episodes, we explored Fight, Flight, and Freeze—how they develop, how they show up in daily life, and what we can do to manage them. Today, we’re moving on to the fourth response: Fawn.

The fawn response is often overlooked because it disguises itself as kindness, helpfulness, and being accommodating. But beneath the surface, it’s a survival mechanism driven by fear. If you’ve ever struggled with setting boundaries, prioritized other people’s needs over your own, or felt like your worth was tied to how much you do for others, this episode is for you.

Let’s break down what the fawn response really is, how it manifests in daily life, and most importantly, how we can learn to shift out of it and reclaim our sense of self.

What is the Fawn Response?

The fawn response occurs when the brain perceives danger and determines that appeasing the threat is the safest way to survive. Instead of fighting, fleeing, or freezing, someone in a fawn state will prioritize keeping the peace—often at their own expense.

Fawning can develop in childhood, particularly in environments where expressing needs, opinions, or emotions led to conflict, neglect, or rejection. As adults, those with a dominant fawn response may find themselves in relationships or workplaces where they overextend themselves, suppress their true feelings, and struggle with self-worth.

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

Episode 27: Understanding the Freeze Response to Trauma

Hello and welcome back to the Cycle Breaker and Change Maker podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. In the last episodes, we explored the Fight and Flight responses—how they develop, how they show up in daily life, and what we can do to manage them. Today, we’re moving on to the third response: Freeze.

The freeze response is often the least understood of the trauma responses. While fight and flight involve action, freeze is about inaction. It’s a survival instinct that shuts the body and mind down in response to overwhelming stress. If you’ve ever felt paralyzed in a stressful situation, struggled to make decisions under pressure, or dissociated from your surroundings, you may be experiencing the freeze response.

Let’s break down what the freeze response really is, how it manifests in daily life, and most importantly, how we can work with it rather than feel stuck in it.

What is the Freeze Response?

The freeze response occurs when the brain perceives a threat and determines that neither fighting nor fleeing is possible. Instead, it chooses a third option: shutting down. This is an ancient survival mechanism that allows animals—and humans—to remain still and unnoticed when danger is near.

For trauma survivors, the freeze response can become deeply ingrained, causing them to feel stuck, unable to take action, and disconnected from their emotions or environment. It can create a sense of helplessness and even make people feel like they are watching their life from the outside.

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata

 Episode 26: Understanding the Flight Response to Trauma 

Hello and welcome back to the Cycle Breaker and Change Maker podcast. If you’ve been following along, you know that we are diving deep into the Five F’s of Trauma Response. Last time, we explored the Fight response—what it looks like, why it develops, and how to manage it. Today, we’re moving on to the second response: Flight. 

The flight response is often associated with running away from danger, but it’s not just about physically escaping. It’s also about mentally escaping, avoiding discomfort, and staying perpetually busy to outrun feelings of anxiety or past trauma. If you find yourself constantly on the go, avoiding confrontation, or struggling with stillness, this episode is for you. 

Let’s break down what the flight response really is, how it manifests in daily life, and most importantly, how we can learn to work with it instead of being ruled by it. 

What is the Flight Response? 

The flight response is a survival instinct that activates when the brain perceives danger and determines that escape is the best option. This response is designed to keep us safe, but when trauma is involved, it can become overactive, making us feel like we constantly need to be moving, planning, or avoiding. 

Flight isn’t just about physically running away. It can also mean running from emotions, responsibilities, or relationships. It can be an urge to stay distracted, overcommit, or constantly be in motion to avoid discomfort. 

Support the show

Thank you for listening to todays episode! I would love to hear from you and to receive your questions and feedback.

I would value and appreciate support of my show. This will help me continue to help you - subscribe today for as little as $3.00 per month here: https://www.buzzsprout.com/2364681/support

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Until the next time - warmly yours,
Renata