Hannah-Kate Coultas Yoga, Coaching, Consulting, 34626 Camino Capistrano Unit B, Unit B, NJ (2025)

12/16/2025

How entire systems profit from your pressure, and what it means to choose yourself instead
Every December/January, the world feels like it tilts into performance mode. There’s this collective tightening.....a push to cleanse, reset, become better, smaller, more disciplined, more productive, more optimized. And the message is so loud and so constant that you’d think it was coming from inside you.
But it’s not.
This pressure doesn’t originate in your body. It’s manufactured. It’s systemic. And it’s everywhere.
The New Year is one of the most effective recruitment tools for systems that rely on your self-doubt to survive.
Diet culture. Capitalism. The wellness industry. White supremacy and purity culture. Patriarchy. Medical fatphobia. Hustle culture. The self-improvement machine.
They collude with each other, whispering the same lie in different languages: You should be better by now. You should be fixed by now. You should be new by now.
And if you aren’t? Someone will happily sell you a program, a detox, a supplement, a gym membership, a planner, a reset, a new identity...... whatever keeps the wheels turning.
Your insecurities are not an accident. They are an economy.

🤍Small snippet from my latest blog called “A New Year That Doesn’t Ask You to Abandon Yourself”
Read the full post on my website at Hkcoultas.com or via the links in my bio!

12/04/2025

We talk about body image like there’s some finish line we’re supposed to reach, a moment where we finally “arrive,” love every inch of ourselves, and stay there forever.
But that’s not how real bodies or real healing work.

Your body isn’t a destination.
It’s not a project.
It’s not something to arrive at.
🤍It’s a place you return to🤍

A living space you can build safety, connection, and trust inside of, again and again.

Some days you’ll feel at home in yourself.
Other days things feel tender, loud, or unsettled.
Nothing has gone wrong.
That’s what being human in a body looks like.

The work isn’t to perfect how you feel about your body.
The work is to treat your body as a place where healing can happen….
not through control, not through shrinking, not through fixing….
but through presence, compassion, and care.

Your body is not the destination.
Your body is the home or vessel you get to come back to.

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12/02/2025

One of the most confusing parts of healing your relationship with food, your body, or movement is figuring out what’s actually yours. We live inside a world that celebrates disconnection.....a world that applauds restriction, discipline, shrinking, “clean” eating, and willpower no matter the cost. These messages don’t appear out of thin air. They come from family systems, religion, medical fatphobia, white supremacy culture, trauma histories, and the endless hum of wellness advice that tells us our worth is something to earn. When you grow up swimming in that kind of noise, it becomes incredibly easy to mistake survival strategies for personal preferences, and to confuse cultural pressure with self-trust.

🌞latest blog called “Is this disordered? Navigating when the culture is disordered”

Click the link in my bio to read the full piece!

11/25/2025

Every year, the holiday season arrives with a script. Be cheerful. Be grateful. Be social. Be “on.” Be easy, be agreeable, be available, be fine.
But most of us don’t actually feel that way. Not fully. Not consistently. Not without cost.
The holidays pull on old threads.... family patterns, grief, memories, hunger cues, body image, attachment wounds, financial stress, sensory overwhelm, loneliness, and longing. They stir up emotions from chapters we thought were behind us. They invite us into rooms where we don’t feel fully seen. They remind us of versions of ourselves we’ve worked so hard to outgrow.
And none of this means you’re doing anything wrong. It just means you’re human, and the holidays tend to turn up the volume on whatever is already there.
Instead of powering through or performing a version of yourself to keep the peace, what if this year you tried something different? What if the focus wasn’t “getting through it,” but actually tending to what rises?
What if the holiday season became a time to listen inward, not override?….

🌞 After a short social media break for all things masters program and current coaching and yoga practice, I’m back with a new blog! This was a small snippet from my new blog called “ A More Honest Holiday”. Read the full blog in the link in my bio or at Hkcoultas.com

🌞 if you or a loved one is currently in need of Eating Disorder Coaching or Yoga support, please reach out at info@hkcoultas.com or through the links in my bio.

11/24/2025

Breaking patterns is hard because they once kept us alive. The brain will always reach for the familiar, even when it hurts, until we slowly show it something safer.

Move through the slides to understand more on patterns as survival 🫶🏻

09/17/2025

Sometimes people are surprised when they miss the eating disorder in recovery. They think it means they’re going backwards or doing something wrong. But here’s the truth:

💭 Missing it can mean you’re in pain, and your system remembers how the ED once distracted you or gave a sense of relief.
💭 It can mean you’re in transition. Change, even healing, can feel scary, and the eating disorder was familiar.
💭 It can mean you’re grieving an identity or a coping tool that once helped you survive.

From a trauma-informed lens, this makes sense. Our bodies and nervous systems develop strategies to protect us from rejection, harm, or overwhelm. The eating disorder may have been one of those strategies.

✨ Missing it isn’t failure. It’s information. It’s your system showing you that you’re still longing for safety, soothing, or connection. In recovery, the work is not to silence or punish that part of you, but to gently listen, and begin to offer new ways of meeting those needs.

You are not failing by missing it.
You are healing by noticing.

09/17/2025

The truth is, these rules are not random. They are survival contracts we made with ourselves at some point in our lives.
From the outside, it looks like “bad habits.” From the inside, it’s strategy. It’s your nervous system trying to protect you in the best way it knows how.

Here’s the kicker: even once you know the rules aren’t working, your brain keeps insisting on them. That’s not because you’re weak. It’s because of how survival wiring works…..

🫶🏻🫶🏻🫶🏻New snippet of my latest blog on Why ED rules can feel safer even when we know they are not. Read the full blog via the link in my bio.

09/05/2025

here’s the truth: punishment does not create peace. It creates fear, shame, and disconnection.

Every time we override hunger, silence fullness, or criticize our reflection, we teach our body:
👉 “You can’t be trusted.”
👉 “Your instincts are wrong.”
👉 “You must be controlled to deserve safety.”

From a trauma-informed lens, this makes sense. Many of us have lived through rejection, abandonment, or criticism. Our nervous systems learned that being smaller, quieter, or more “disciplined” might mean less harm, more acceptance, or finally being loved. Punishment became a survival strategy.

But survival is not the same as freedom.
Freedom begins when we step out of punishment and into trust. When we listen, nourish, and respect our bodies instead of fighting them. When we speak to ourselves with dignity, not disdain.

💙 Punishing your body will not set you free.
Reclaiming trust, compassion, and connection will.

Your body was never the enemy. The culture that taught you to punish it was.

08/27/2025

We all have days when body image feels rough. It can be so easy to spiral into shame or self-blame, but here are 3 truths that might help you breathe a little softer:

1️⃣ Sometimes body image struggles are about protection. When our mind fixates on our body, it can be a way of guarding against perceived harm or rejection. It’s not vanity—it’s survival.

2️⃣ Body image is not the same as self-worth. A hard body image day doesn’t erase your value, your relationships, or the truth of who you are.

3️⃣ Struggles with body image can be an invitation. They can point toward unmet needs, like rest, gentleness, or connection ….not a demand to change your body.

💡 From a trauma-informed perspective, these struggles aren’t flaws to “fix.” They’re signals to approach yourself with curiosity, compassion, and care.

Your worth has never been measured by how you look. Not on the easy days, not on the hard ones.

08/19/2025

As a kid, I was always at the doctor’s office. I had real symptoms: dizziness, nausea, heart palpitations, chronic fatigue, stomach pain, intense food sensitivities, and a body that felt like it was constantly in overdrive or completely shut down.
And every time, I was told some version of “you’re fine.” Normal test results. Shrugged shoulders. Maybe anxiety. Maybe just sensitive.
But I wasn’t fine. What no one could name then was that I was living inside a traumatized, dysregulated body. What no one saw was that an eating disorder was thriving, and that both the trauma and the ED were doing very real damage to my nervous system, my hormones, my digestion, my immune response, and my sense of self.
I wasn’t pretending to be sick. I was sick. Just not in the way the system was trained to recognize.

Small snippet from my latest blog post:
“ The Cost of Being Missed”
Link in bio for the full blog post.

If you’re working through trauma, ED recovery, or trying to reconnect with your body’s cues, this is for you.

💛 If you want to work together, reach out to info@hkcoultas.com or visit hkcoultas.com

08/13/2025

We all have that voice, the one that gets loud when we’re tired, tender, or trying something new.
It tells us we’re not enough. Not doing enough. Not healing fast enough.

But here’s the truth: that voice is often old. Borrowed. And rooted in survival.

This post will hopefully offer supportive reminders to help you pause, reflect, and return to your actual self, the one that’s allowed to be human.

✨ You don’t have to be perfect to be worthy of gentleness.
✨ You don’t have to believe the voice just because it’s loud.

08/11/2025

We live in a culture that normalizes and even praises under-eating 🤦‍♀️

But what you haven’t heard enough is what really happens in the body when it doesn’t get enough fuel. Calorie deficits can be deeply harmful to the body.

This slide series breaks down what calorie deficits actually do, to your heart, hormones, gut, nervous system, bones, and brain.

✅This isn’t about fear. It’s about informed care.
✅It’s about naming what’s been normalized.
✅It’s about recognizing that restriction harms at every size.

You don’t have to wait until it’s “bad enough.”
You don’t have to justify your need for nourishment.
You don’t have to earn rest or softness or food.

Your body deserves enough, right now.

Swipe through. Unlearn. 🫶🏻🤍

Hannah-Kate Coultas Yoga, Coaching, Consulting

12/16/2025

12/04/2025

12/02/2025

11/25/2025

11/24/2025

09/17/2025

09/17/2025

09/05/2025

08/27/2025

08/19/2025

08/13/2025

08/11/2025

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