Why we MUST keep "climbing the ladder" to get stronger!

Now, I know what you are thinking. She wants me to climb a ladder??? She’s crazy!!

And you are right. I am crazy sometimes. But no- I don’t want you to climb an actual ladder.

What I am talking about is in reference to exercise progression. It's great to get your body moving, and start exercising. But...

If we do the same exercises all the time, we won’t get any stronger.

We will get really good at those exercises, but ultimately, we won’t see any major change in how our bodies feel. In order to see real change, we have to keep “climbing the ladder”- which means that we have to keep making the exercises a little more challenging, so that our bodies are continually challenged. That is what will make us stronger- we have to adapt to more pressure and intensity over time.

That is why the Autoimmune Strong has three levels. Level 1 is designed to get your body moving, build proper muscular and postural foundations, and teach you the basics of each exercise. This is the stage where you start feeling good, start feeling stronger, and fall in love with the exercises. And some people fall so much in love with these exercises that they stay there, and practice these exercises over and over again.

This is a great first step, but if you want to feel real lasting change in your body, at some point, you will have to leave the basic exercises, and challenge yourself to do the advanced section. For some people it can be scary- leaving the comfort of the exercises you have gotten so good at. But don’t worry- the Level 2 exercises were designed in a very specific way to challenge your body a little bit more, but not too much. And the best part is that the Level 2 exercises takes the same exercises you loved in Level 1 and just makes them a little bit harder. So you don’t have to learn new tricks, all you have to do is make a little adjustment, and you will continue to get stronger without flaring your body.

And when you complete Level 2, keep climbing that ladder, and get all the way up to Level 3.  

And here is what happens when you climb that ladder:

“Autoimmune Strong has done wonders for me. It has worked so well that I am now at a place where I can manage my life, because of all the information and help you have provided.”

— Jennifer S.

“I am so happy with this program of yours, Andrea Wool. I started in December and I am now in week 2 of level 3. I can feel that I get stronger every day. I could not have done it without you because I was so afraid of flare-ups. I love that your positive energy has kept me on track.”

— - V. Dilja

So… to get stronger, just like these women did, I encourage you to be consistent, and go through the entire three-month course! It’s self-paced, so it may take you longer than three months, and that’s just fine. As long as you continue progressing, and you continue to climb that ladder and challenge your body in the Autoimmune Strong way, you will continue to feel stronger, healthier and more vibrant.  

We can't let the scale control us!

This year, I committed to a new years resolution to take really good care of my body (you can read about that here). And I have succeeded! I have been working so so hard to get myself back to feeling good. I have been eating healthy- no sugar, no gluten, no processed foods, lots of healthy veggies and proteins. And I have gotten back to a consistent workout routine. Every day, I do something to move my body, Autoimmune Strong style.

But the other day, I got on the scale, and the number stared back at me. Despite all of my hard work, that number did not budge.I felt so let down, disappointed, and so mad at myself, and at my body, for being broken. It ruined my whole morning. Has this ever happened to you??? I was devastated

Later that day, I posted a video of this awesome new shoulder stretch routine on Instagram and Facebook. (Trust me- You need to try this exercise- it is such a good one to relieve shoulder, back and neck pain!) And as I posted the video, I was nervous. I thought of the number on the scale, and I looked at myself on the video, and I thought, maybe I shouldn't post this. But I did anyways, because seriously, this exercise is too good to keep to myself.

And then this happened. This lovely woman wrote this on my Facebook page:

"so I tried this stretch and I loved it... also I wanted to say that watching the clip, I found myself thinking I'd love to have a body like yours!!! Feminine and Strong!!!"

and then she asked me...

"Do you feel that way, even with autoimmune issues? If so, then there is hope for me."

And I realized that the answer to her question was YES!

I DO FEEL FEMININE AND STRONG!

EVEN WHILE BATTLING THE CHALLENGES OF AN AUTOIMMUNE DISORDER!

And there is hope! Lots of it! And here is why:

I realized that I was totally missing the point. I had let the number on the scale ruin my day, totally wiping out any chance of celebrating the hard work and effort I had been making. And more importantly, I was completely ignoring the amazing changes that HAD happened.

I no longer feel fatigue and don't need a midday nap.

I have energy to play with my kids.

The bloating and swollen feeling in my gut has disappeared.

I am stronger, and the exercises that felt hard before now feel easy.

My skin is clearer and brighter.

And my clothes are even fitting better!

So- why do we care about the number on the scale?? We as a society have become obsessed with the scale, when there are other, much more important factors to pay attention to. I feel great, and that's all that matters.

I encourage you- don't let the scale dictate your self-worth. Focus on the things you can control- eating healthy and moving your body- and good things will come.

With Love,

Andrea Wool

CEO (Chief Exercise Officer), Autoimmune Strong

Eliminating Processed Foods.

It's really hard it is to change our habits in order to get our health back in order. Seriously, it's hard. (I wrote about my own struggles that in a previous blog that you can read here).

And I talked about the importance of healthy movement and healthy food. These are the cornerstones of health- when we eat healthy and move our bodies in the right way, we can gain back our energy, feel fewer flare-ups, and be able to move about the world with fewer aches and pains.

I have written a lot about what healthy movement is. (You can read that here). But for a minute, I am going to talk a bit about how I define healthy food.

There is lots of debate about what eating healthy means. But for me, a certified nutritional therapy practitioner, healthy eating begins with one thing:

Eliminating Processed Foods.

So what are processed foods, and why are they bad for your health?

Well- a quick definition of processed foods is anything that comes packaged in a box, plastic, bottle, or can. If the food comes in a package, then it has been put through some sort of manufacturing process that transforms the food from it's natural state into something else. That is the basic definition of processed food. I believe that food that comes from it's most natural sources- from a garden or a farm- are best for our health.

However, I recognize that we all lead busy lives, and it isn't possible to cut out all processed foods altogether. Packaged food does bring convenience. So, instead of ruling out all packaged foods, I recommend that you begin by eliminating the chemical components from your food, so you are eating real food, instead of chemically manufactured foods.

Why does this matter? Well, here is the important takeaway: our bodies do not recognize the chemical compounds that exist in processed foods. These chemicals irritate our digestion, cause inflammation, and wreak havoc within our bodies as we struggle to figure out how to process them.

Check out what happened to this family when they went organic for just two weeks. Spoiler alert: within just two weeks of eating organic, they were able to clear out nearly 100% of the chemicals found within their bodies.

So- making this change can have big effects to your health. The longer we live with the chemicals in our bodies, the more they increase our inflammation and pain. The first step towards feeling better is the elimination of these foods. Here is how to do it:

Step 1: Look for the label organic. This is a first step towards making sure you are eating real food.

Step 2: Look at the ingredient list. If a box has a lengthy ingredient list on the label, think twice about purchasing.

Step 3: If there are words on the ingredient list that you don't understand- don't purchase. Scientific sounding words almost always point to a chemically processed food.

Follow these easy 3 steps, and you will be on your way to eliminating processed foods from your diet. I always say to my kids- "Look at the ingredient list. If you see a word that you can't imagine sitting on a platter on your dinner table, then you probably shouldn't eat it"

But if you are still confused and want more scientific research, or more details about what processed foods are and how to eliminate them properly, join Autoimmune Strong's 7 day free trial and read my nutritional guide. This will give you SO much more information about what it means to eat healthy.

And as a bonus, check out this healthy chicken soup recipe from The Essential Thyroid Cookbook. So many ingredients like bone broth and fresh ginger that can actually boost your immune system's strength. And it's yummy to boot!

Happy eating!!

How I Overcame My Sugar Addiction

There is something I have been thinking about, and I wanted to share with you.

"Sometimes, in life, your situation will keep repeating itself until you learned your lesson."

I stumbled upon this quote on Instagram one day, and it stopped me in my tracks. You see, I have been talking to you about motivation (you can read about my struggles here and here), and about doing the things that are good and healthy for you. Eating healthy food and incorporating movement into our days are important for taking care of our bodies and our minds. I developed Autoimmune Strong to teach you how to eat and move in a healthy way, that will help you take control over your pain, and restore your energy and zest for life. 

However, I have also been talking to you about how this change is hard to make. It’s a struggle to change our habits- we want to do the thing that is easy- and taking proper care of our bodies is not easy. In fact, it’s really hard work (you can read my blog about that here).

For me, my willpower challenge is staying away from sweets. I have always had a sweet tooth, as a kid I used to live for jelly beans and cupcakes. As an adult, I still crave those sugary treats, but every time I eat one my body goes nuts- I get puffy and swollen, and my anxiety increases, I worry more and have trouble sleeping. And for me, it doesn’t just happen with sugar, but with dairy, chocolate, and wine too.

My mind knows that these things are not good for me, and that they aggravate my fibromyalgia, my thyroid and my small intestine. I even wrote a nutritional guide about why and how sugar, gluten and processed foods negatively effect our bodies and make our autoimmune conditions worse (which I highly recommend reading- click here to join Autoimmune Strong’s free trial and once you are in, follow the instructions to access the ebook).

But even though my mind knows that sugar makes me feel awful, sometimes I just lack the willpower to say no. Sometimes I just want to be what my son calls “a normal person” and I don’t want to have to worry about what I eat and how I move every day. And then I give in to the cravings, and then I feel awful and have to make a resolve to stop the cycle.

But this quote stopped me in my tracks. It made me realize that these challenges, this willpower battle, is forcing me to confront the need to take care of myself 100% of the time. That I don’t have the opportunity to relax and rest- that I always need to put my body and my health first. That is the lesson I need to learn, and until I really truly learn it, the cycle will keep repeating.

So now that I am honest about my greatest struggle, I can deal with it head on. Here are my three tips for calling your willpower into action when life throws a challenge at you:

1. Breathe: Sometimes we fall into our bad habits when life gets stressful. I know that for me, when life gets overwhelming, a cookie or a jelly bean can feel like comfort. I have learned over time that it is not the food I need, but the act of comfort. So I have been trying to provide that comfort in other ways. When we get stressed out, we often forget to breathe. So step one is to pay attention to your breathe. When you feel like you want to give up the challenge, that the work is getting too hard, remember to take a few deep breaths, and maybe you will find that you have the willpower deep down inside you after all.

2. Distraction: Boredom leads to a lack of energy, and then to more boredom. When we are bored we often lose the willpower and energy to go out and do something. So instead we watch too much TV and snack. Instead of letting boredom take over, find something you like to do, and force yourself to do it at least 1x a week. For me, when I feel the cravings take over, I try to use exercise as a distraction, and usually by the time I am done with my exercise, even if it's just for 5 minutes, the craving has disappeared. You can read a book, go for a walk, leave your house and run an errand, or take a warm bath. Any of these things are a good way to distract yourself from the challenge at hand.

3. Start again. So, you fell off the wagon. You ate a cookie (or 3). Or you missed your daily movement for a few days. No worries, you can always start again. Every day is a new opportunity to break the cycle. Each day is a new day. 

So now that I have been honest with you about my unhealthy habit- tell me- what is yours?

What lesson do you need to learn??? What habits do you need to break? What things are the hardest for you?

The first step is to be honest and open about the challenges you face. Once you are aware of your struggles, they are easier to overcome.

With Love,

Andrea

Thyroid + Exercise

I know firsthand how difficult it can be to exercise with a thyroid disorder. I live with Hashimoto’s disease, and have struggled for years to find the right exercise program for my body. This is one of the reasons I designed Autoimmune Strong for myself- to use exercise to heal my thyroid rather than aggravate it. (You can read more about my story here).

You see, Thyroid + Exercise can be a tricky combination. The thyroid gland controls our metabolism, which has a major effect on how exercise impacts the body. Some people struggle with hyperthyroid, which means that their thyroid is overactive. For many of these people, they feel anxious, jittery, and irritable. For these people, traditional exercise has not been possible, as they worry that they will lose too much weight. Others struggle with hypothyroid, which means that their thyroid is underactive. For many of these people, they feel sluggish, exhausted, and exercise seems impossible.

But surprisingly, for both categories of thyroid disorders, exercise can actually help to manage these symptoms. The key is to exercise in the RIGHT way, to prevent pain, injury and symptom flare-ups.

In both the case of hyperthyroidism and hypothyroidism, the same important rules and restrictions apply to exercise. Here are my tips for exercising safely and effectively for thyroid safety.

First, remember that exercise is not just for weight management. When we think of exercise, the first thing we think of is weight loss, right? And that is not an incorrect connection- weight management can happen with the use of exercise, especially for people with hypothyroid issues. However, it is important to remember that exercise has many more benefits than just weight management. With the right exercise program, your heart and lungs will be stronger and more effective, you will have better blood flow, getting more oxygen and other essential nutrients to your body. Exercise can help produce “happy hormones” like serotonin and dopamine, which help reduce anxiety, depression and help you manage stress levels. Your bones and muscles get stronger with exercise, and you become more capable of doing physical activity that perhaps eluded you before. And you will sleep better too!!! (And you can read more about my thoughts on weight loss and exercise here)

Next, know that not all exercise is created equal for people with thyroid disorders. In order to get these benefits, us thyroid warriors need to make sure we exercise in the RIGHT way for our bodies. This means that we need to control the amount of effort we use during exercise, because too much intensity will aggravate the thyroid instead of supporting it. If we work too hard, our thyroid will also have to work too hard, and we don’t want that. HIIT workouts, spinning, long bouts of cardio, and WODs are some of the types of activities that can be really hard on a person with a malfunctioning thyroid.

But no fear- it doesn’t mean that you are doomed for a life of low impact exercise forever. It just means that for a little while, you need to keep exercise simple and effective. The point is to get your body accustomed to a little bit of movement and intensity, and then build up the intensity slowly over time. This will give your body some time to adapt. It has taken me two years, but I finally got back to spinning and HIIT training, without flare-up, pain or exhaustion. (You can learn more about how our bodies can adapt to proper exercise here)

So follow these tips below to get started on exercising in a healthy and safe way for your thyroid.

- Exercise every day, but for shorter time periods. 

Frequent exercise with short durations are the best types for people with thyroid disorders. Daily movement can significantly reduce the risk of flare-up, while short exercise periods allow your body to get strong without getting overtaxed.

- Focus on exercises that strengthen your stabilization muscles. 

Since those of us with thyroid malfunction are at a greater risk for flare-ups, we want to make sure we select the most effective strengthening moves possible. For example, most people with chronic pain struggle with back, neck and hip pain. Often, this pain is misinterpreted. Most yoga teachers, physical therapists and personal trainers will try to stretch these areas out in order to eliminate the pain. However, that technique rarely works. Instead, try using strengthening moves in the core and glutes in order to reduce the pain and inflammation in the back, neck and hip.

- A good exercise routine should include both stretching AND strengthening exercises. 

No muscle works in isolation; instead, muscles all work in conjunction with each other. Some muscles are too weak, and some are too tight. A good exercise program should be stretching the tight muscles while simultaneously strengthening the weak muscles. Doing one without the other will not be effective.

- Find an exercise program with an instructor that is knowledgeable about thyroid disorders.

Many fitness instructors, personal trainers and yoga teachers don’t know how to work with your body. Before you commit to a program, make sure your instructor is someone who knows about the medical benefits and challenges your body will face, so they can guide you towards safe and effective exercises.

- Be sure to breathe during your workouts. 

Often, those of us living with chronic pain hold our breath. You probably don’t even know you are doing it. We do it unconsciously to protect ourselves- our bodies often stiffen up when we feel pain and discomfort. However, breathing is extremely important- getting oxygen flowing can reduce pain and give us energy. AND- when we are relaxed and breathing deeply, our bodies experience lower stress, which reduces inflammation, which increases our ability to exercise without risk of pain or flare-up. It’s a win-win! So, to put this tip into practice, make sure you check in with yourself throughout the day, and remind yourself to breathe. You can even set an alarm in your phone to remind yourself to breathe! Over time, these check-ins will turn into habits, and you will remember to breathe deeply on your own without reminder.

So- take it from me- following these tips can really help you get back to an everyday, consistently challenging fitness lifestyle!

Why Your Body Needs To ADAPT To Exercise...

So, as many of you know, I am a certified personal trainer. And today, I am going to share a little personal trainer lingo with you.

All personal trainers learn about the SAID principle- otherwise known as Specific Adaptations To Imposed Demands.

It is a basic foundation to exercise science. And it has a direct effect on what you do with your body every day.

Here's why:

The SAID principle indicates that our bodies will adapt in a specific way to the "stressors" put upon it. In exercise terms, this means that if we do one exercise repeatedly, that we get better at that one exercise and anything that mimics that exercise. The "stressor" in this case, is the exercise, and our bodies adapt to that "stressor" which means we will get better at being able to do that specific movement.

This is a good thing, because it means that our bodies have the power to adapt and change and get better at things that were previously difficult. For those of us who live with chronic pain, exhaustion, fatigue, and illness, this should bring hope. Even little movements that once seemed difficult can become easier with practice. Here, the idea that "practice makes perfect" is true.

However, we have to be careful not to fall into the SAID principle trap. Remember how you get good at the things you do? Well, conversely, you don't adapt to the things you don't do. The SAID principle shows how lack of movement can limit you from getting better at movement. If you don't put a "stressor" on your body, change won't happen.

It's important, then, to pay attention to the following rules:

1. Move often. The more movement you do, the less likely you are to get stiff and uncomfortable. This is why Autoimmune Strongrecommends that you do 1 video a day, which is approximately 10 minutes long. Consistent movement over time is critical to adaptation, with rest days factored in.

2. Move in a variety of ways. The more varied your movement is, the more capable you will be at many things. In Autoimmune Strong, I take you through a wide variety of movements that activates all areas of the body. Your body will get strong in a multitude of ways.

3. Keep practicing. As the saying goes, if you don't use it, you lose it. So keep practicing. Many of the movements in Autoimmune Strong are simple and basic- and while they may seem hard when you start them- soon they will feel like nothing, and you will be able to progress forward to the next level of difficulty.

The process of adaptation is not quick. It takes patience and persistence. But it can be done. And I believe in you.

5 Recommended Ways To Exercise Safely When You Have Fibromyalgia

Many of you have fibromyalgia, as do I. Some of you have been diagnosed with fibromyalgia by itself, and for others, it comes alongside other types of chronic pain and autoimmune issues. And as many of you know, fibromyalgia is a tough disease to treat. For many of us living with fibromyalgia, finding ways to manage the pain is extremely difficult.

And for many more of us, our fibromyalgia symptoms keep us from doing things that we want to do. We all know that exercise is good for us, and many of us want to exercise. Some of us long for the days when we could exercise. But for many of us, the thought of exercise is too overwhelming, as we know it can cause discomfort, pain, and intense symptom flare-up.

I know that this used to happen to me. Before I got sick, before I became Autoimmune Strong, I used to be a long distance runner, and so after my diagnosis, I wasn't ready to give up my long runs. So I would go for a run, just like I used to. But instead of feeling great, the next day I would wake up in a flare. It took me a long time to realize that I was doing the wrong kind of exercise for my body, and I was hurting myself rather than helping myself.

You see, fibromyalgia is a chronic condition distinguished by complex and varied symptoms. People who live with fibromyalgia most often experience widespread pain all over their bodies, particularly felt deep within their muscles and joints. Fibromyalgia suffers often live with non-restorative sleep, brain fog, tenderness to the touch, chronic fatigue and debilitating exhaustion.

Given these varied but uncomfortable physical symptoms, exercise does not seem like the obvious choice of activity for someone living with fibromyalgia. In fact, many fibro warriors talk about not wanting to move their bodies at all. Many find it hard to leave their house, as any movement at all can cause pain.

But in fact, it’s the opposite. Many medical studies have shown drastic improvements in the physical symptoms of fibromyalgia when paired with exercise.

One medical study shows that “Short-term exercise programs for individuals with fibromyalgia have consistently improved physical function, especially physical fitness, and reduced tenderpoint pain. These effects can persist for periods of up to 2 years but may require participants to continue to exercise.”

And another states that “Regular physical activity and exercise has numerous physical, psychological, and functional benefits for individuals with fibromyalgia and should be included in treatment plans.”

This is a major finding- that basic physical activity can help reduce fibromyalgia pain and symptoms.

However, this prescription of exercise does not come without limitations. While exercise can make fibro warriors feel significantly better, there is a tipping point. Too much exercise can make them feel worse.

According to this medical study, it is important to find the RIGHT kind of exercise program for fibromyalgia. “Undoubtedly, successful exercise prescription requires finesse. To gain optimal benefits and ensure long-term adherence, care must be taken to avert exercise-related pain and fatigue and musculoskeletal injury… A gradual intensity progression for deconditioned individuals with fibromyalgia toward “moderate” intensity is recommended.”

As I developed Autoimmune Strong, I tested this over and over again, on myself and on others. And I found that not only was this true- that the right exercise program for people with fibromyalgia needed to have a number of different considerations in order to prevent nerve overload and symptom flare-up.

So, to get the perfect balance of great restorative exercise without injury or symptom flare-up, follow these 5 Recommended Ways To Exercise Safely When You Have Fibromyalgia:

1. Exercise every day, but for shorter time periods. 

Frequent exercise with short durations are the best types for people with fibromyalgia. Daily movement can significantly reduce the pain, while short exercise periods allow your body to get strong without getting overtaxed.

2. Focus on exercises that strengthen your stabilization muscles. 

Since exercise is hard on our bodies, we want to make sure we select the most effective moves to start with. Most people with chronic pain struggle with back, neck and hip pain. Often, this pain is misinterpreted. Most yoga teachers, physical therapists and personal trainers will try to stretch these areas out in order to eliminate the pain. However, that technique rarely works. Instead, try using strengthening moves in the core and glutes in order to reduce the pain and inflammation in the back, neck and hip.

3. A good exercise routine should include both stretching AND strengthening exercises.

No muscle works in isolation; instead, muscles all work in conjunction with each other. Some muscles are too weak, and some are too tight. A good exercise program should be stretching the tight muscles while simultaneously strengthening the weak muscles. Doing one without the other will not be effective.

4. Find an exercise program with an instructor that is knowledgeable about fibromyalgia.

Many fitness instructors, personal trainers and yoga teachers don’t know how to work with a fibromyalgia body. Before you commit to a program, make sure your instructor is someone who knows about the medical benefits and challenges your body will face, so they can guide you towards safe and effective exercises.

5. Be sure to breathe during your workouts.

Often, those of us living with pain hold our breath. You probably don’t even know you are doing it. We do it unconsciously to protect ourselves- our bodies often stiffen up when we feel pain and discomfort. However, breathing is extremely important- getting oxygen flowing can reduce pain and give us energy. AND- when we are relaxed and breathing deeply, our bodies experience lower stress, which reduces inflammation, which increases our ability to exercise without risk of pain or flare-up. It’s a win-win! So, to put this tip into practice, make sure you check in with yourself throughout the day, and remind yourself to breathe. You can even set an alarm in your phone to remind yourself to breathe! Over time, these check-ins will turn into habits, and you will remember to breathe deeply on your own without reminder.

By following these 5 tips, you are well on your way to exercising in a safe and effective way for your fibromyalgia!

Need help motivating to exercise? Me too! Read on for some tips...

On New Year's Day, I made a HUGE confession to you. It was super hard to admit to you all that despite being a personal trainer, despite being someone who talks about the importance of fitness everyday, that I was finding it a challenge to actually walk that walk and motivate to exercise everyday. I let my family and my work responsibilities take me away from my own self care. I put my health to the side, in order to care for others. You can read that entire confession here and here. 

I also committed to you that 2018 was going to be different. That I was going to go back to my old ways, to daily Autoimmune Strong exercise, to eating good nutritious healthy food that fuels my body, and to do the things that I know are good for me. As you probably know already, I originally designed the Autoimmune Strong program for myself, for healing my own body, and it worked!! And I did it consistently for years, which had a majorly positive impact on my health. And so my new years resolution was a re-commitment to that regiment, to get my health back on track.

Well, it's been a few days, and I am doing it. I am staying true to my commitment of daily exercise and healthy eating.

But here's the thing.

IT'S HARD!!

It's been a week and motivation has been a struggle. And that struggle is real. And I documented it for you, with the video above. 

And I know I am not the only one. Resolutions are easy, it's doing the work that's hard. But IT"S SO WORTH IT!!!!

So, these are the things that keep me going. I am sharing my Top 3 Motivational Tips For Keeping That Resolution and Getting Your Exercise Routine Started.

1. Remember WHY You are doing it in the first place.

Am I the only one whose clothes aren't fitting right now? Well, even though my jeans are tight, I am still wearing them. Even my leggings are a bit tighter than they should be these days. And I still wear them. The tightness around my belly is a reminder that I need to pay attention to my actions, what I put in my mouth, how I manage my stress, and how I move my body. 

That's an example of a "why". My list of why's is long. Here are a few more: I don't want to have to buy new pants. I want to see muscle definition in my arms. I want to have energy to get through my whole day without needing coffee or a nap. I want to have a clear mind, without having to sort through brain fog. I want to be able to sleep through the night. I want to be able to have the energy to stay up late with friends. And the list goes on and on. Your "why" might look similar or different than mine, and that's ok. And your list of "why's" might change periodically, and that's ok too. 

2. Keep A List of Your Daily Goals

I made a handwritten checklist for this week of the things I want to do for myself. These are the habits I know make me feel good. It looks like this:

- Drink three 20 oz bottles of water a day.

- Eat food that is nutritious and healthy- no chemicals or sugar. Focus on properly sourced meat and veggies.

- Exercise 5 days this week (rest days are important too!)

- Foam roll or stretch every day (even on rest days!)

- Take my supplements after every meal.

- Go to bed no later than 10:30.

At the end of my day, I check my checklist, see what I have I accomplished, and what I need to focus on the next day.

3. Talk about your goals with others.

This can be hard. It's often hard to share with others that we are working on ourselves. So many of us like to put on the appearance that we are perfect (I know I do!) But the reality is that we are human. And humans aren't perfect. And sometimes, we need a little accountability, a little kick in the pants. By sharing our story with others, we give them a chance to help us hold ourselves accountable. My husband reminding me in the morning to exercise is helpful- he encourages me to get going, even when I don't want to. Tell your friends, your family, your co-workers, that you are working on yourself, and they will support you. And maybe they will be inspired by you to work on themselves a little bit too!

"Fall Down Seven Times, Stand Up Eight" ~Autumn and Fig

Motivation can be hard, but I am here to support you every step of the way. And, like any new habit, after doing it consistently over time, it becomes easier to keep doing. So keep it up, keep trying- and if you fall down a few times on the way, that's ok! Pick yourself back up and start again.

And remember that Autoimmune Strong has motivation built into the program! The Autoimmune Strong Facebook community is a great place to chat with other members going through the same motivational struggle. And Autoimmune Strong offers accountability buddies, where you can get paired up with another member who will push you, support you, and encourage you to do the best you can.

So try my motivation tips and see how they work for you. And share your motivation tips with m- I would love to hear what works for you!!! 

My Reflection on 2017

It's that time of year again. I don't believe in New Year's resolutions, because they are so hard to keep. But, around this time of year I do get reflective and I start thinking about what went well in the past year and what could have been better. And today, I took a long look at myself, and I reflected on 2017. 

I realized that this has been a majorly important year for growth and change. So many big things happened this year. My home life is different, my work life is different, and both of these things have had a major impact on my health. 

This year, my husband and I moved with our two kids to a new city in a new state. We have all had to adjust to a new environment, make new friends, and find our identities in this new place. This had come with a lot of exhilaration- we love so many things about our new home; an awesome kitchen to cook in, a roaring fireplace that keeps the house toasty, and an extensive basement playroom for my kids to call their own. But there has been a lot of anxiety too. Did we make the right decision for our family, leaving the city that my kids were born in? Will the kids be ok in their new school? Will they make new friends and feel confident about themselves, or will this move make them insecure and sullen? As a mom, my head has been swirling with worry.  

And paired with this move came a career decision. You may not know this, but Autoimmune Strong was started as a little side project- a dream project if you will. Last August, while on vacation with my family, I had an idea to take the workout program I had designed to fix my own body and share it with the world. Little by little, I have been turning this dream project into reality, and this past September, I decided to focus on the business of being Autoimmune Strong full time. And, like with the move, there have been so many exhilarating moments. 

With more people using Autoimmune Strong, I have been a part of so many people's healing journeys. I am blessed to know that my program has lifted the spirits and bodies of so many people this year. (Some wonderful stories are shared on my home page here, some on Facebook and Instagram, and I will share more of their stories in future blog posts- so keep an eye out for that!)

But, with the good comes the not so good. And the reality is that while I am a personal trainer, I used to spend my time working in a gym, and now I spend my time online and I spend most of my days sitting at a desk in front of a computer. That's right, I sit all day for a living. 

So here is the confession- with the pressure of the move and the change in my work, my body has suffered. I have forgotten to practice what I preach and put myself first.  I have prioritized my family and my business first, and I have put my physical health to the side. I have stopped doing my daily workouts, I have been less focused on healthy nutritious food, and my body has suffered. 

Symptoms I have had long under control have started creeping back in. I am exhausted much more easily, and I am struggling to get out of bed in the mornings. My body feels swollen and achy, I have neck and upper back pain, and my body feels tingling, like it's on fire, and it hurts even when my kids hug me. I have gained weight and lost my muscle tone. My acne has gotten worse. My TSH numbers have increased, as have my insulin numbers. Things I took for granted- like being able to scoop my 9 year old up over my shoulders (which makes him laugh and laugh)- I can't do anymore. It hurts too much. 

I am not mad at myself for letting my daily exercise routine go. That's a big lesson I have learned here. I understand that there were big things at play here- my family's happiness is of the utmost importance to me, and I feel blessed to have the opportunity to be an entrepreneur and chase my dream of helping other's feel good. 

But now, it's time to get back on the horse and start again. I know it will be hard, and it will take time to get my body back to a healthy state. But I am ready to start the journey, and to do the work. This is more than new year's resolution, it is a life resolution. I took my eye off the ball for a few months, and my health regressed significantly. But now I know HOW important it is to keep movement in my life, and how quickly it can all go awry.  

So, in this 2018, I am dedicating myself to you- that I will be doing the work to get back to being Autoimmune Strong.

Will you join me?????? Do it with me- let's inspire and support each other!!!

Click here to get started. 

Let's make 2018 the year we get back into good health together. 

Why I Want To Be Grey At 38

Recently, I went to an event with my parents, and there were many of our long time family friends in attendance. I had recently decided to embrace my natural grey hair- and for me, since I had been dying my brown hair for so long- this meant bleaching my hair super light so that the grey could grow out naturally without looking too messy.

As I walked around with my mom, many of our friends were surprised to see me. Granted- with this new lighter hair color, I do look very different. Prior to this, I have always been a brunette. When I was a kid, I had long, pitch black straight hair. And as I grew up, the texture of my hair changed a bit, but the color did not- since I had been dying it since I was in high school.

So- there was this surprise. “Oh! You’re a blonde now!” they would say. And my mother would correct them, saying, “Oh, no, dear, it’s not blonde, it’s grey. She is so grey now.” And before she could even finish the sentence, she would get interrupted, with a “shhh” sound, or a quick wave of the hand. “We don’t want to talk about that, now do we” they would say, looking at me with a wink and a knowing smile, like we shared this secret. And the topic would quickly change to something else.

I have been grey for my whole adult life. For as long as I can remember, my husband would say “Why are you so worried about coloring it? Just be you.” And I would have a million excuses- it will wash me out, it would make me look old, the color won’t look right with my skin tone. But really, my excuses were to cover up that I was embarrassed and insecure. Walking around with a full head of grey hair in my 30s? Well, that’s not what people do! We hide our grey, we mask our age, and we brush any indication that we might not be perfect under the rug.

This past spring, I went on a trip with my husband and kids to Europe. I didn’t have time to color my hair before I left, and by the time I got back, my roots were in full force. I had never let them go so long without covering them. And I realized- my natural color is beautiful- white and shiny and catches the light. Why not embrace that, and rock it as best I can? And so now, I am. No more hiding it- this is who I really am.

We all have something inside of us that is beautiful and shiny and catches the light- what is your secret that you want to let shine?

Why I Stopped Chasing The Idea That Skinny Was Best and Started Focusing on My Health Instead

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

As long as I can remember in my life, I have wanted to be skinny. Even as a child, I had a thick, strong body. I have thick muscular legs that could carry me as far as I wanted to go. But that never mattered to me. What mattered to me was how I looked in my clothes compared to my friends, compared to the girls in the magazines and on TV. I grew up feeling like I wasn’t pretty or good enough, even though I got straight A’s in school, had a happy family life, had friends, and even had a cute boyfriend.

I spent the majority of my young adult life chasing the idea of being skinny. I tried every diet, I tried every exercise routine... and no matter how much weight I lost, it still wasn’t enough for me. I always had that voice in my head that said- Now, if you could only lose another 5 pounds, then you would be perfect.

When I got sick, and I mean really sick, after the birth of my second son (to read that story click here), I realized that it all needed to change. I had spent my whole life chasing after an idea that wasn’t really important. Being healthy was all that mattered. I didn’t know that until my most basic abilities were taken away from me. My legs were no longer strong enough to carry me, instead they just hurt all the time and felt weak and needed to rest.

So instead of trying to be skinny, I changed my mindset, and decided that I want to be strong. Because to me- strong equals healthy. Now, I look at my thick muscular legs, and I am proud. All my decisions are based on what is healthy for me- what I eat, how I move, how I spend my time.... And if that means that the scale gives me a number that the old me wouldn't like, well, so be it. We are more than just the number on the scale, and we are more than how we look in our clothes. And it’s crazy to say, but for the first time I my life, I love my body for what it looks, lumps, stretch marks, and all. And it took being sick and going through the long slow road of recovery, to teach me that.

Paleo Principles to Help Exercise Safely on Paleo Diet

Dr. Sarah Ballantyne 's work came to me at a critical time. I had just been diagnosed with Hashimoto's disease (not yet diagnosed with celiac), and I was, frankly, freaking out. The doctors had told me that my thyroid was misshapen from years of autoimmune attack and I felt helpless. I had already been following a pretty strict paleo diet- but after my diagnosis I wondered if that even was helping. 

Then I found The Paleo Approach- Sarah’s first book. Sarah's story of her own battle with autoimmune disease showed me that there was hope for things to get better using proper nutrition. She herself was able to use a nutrient dense diet to get off of countless medications, and to get herself back into a healthy happy life.

Over time, proper nutrition and movement started to work for me too. A year after my diagnosis my TPO antibodies had dropped almost 200 points, which meant that the autoimmune activity on my thyroid was decreasing, therefore protecting my thyroid from further damage. This proved that all of the diet, exercise and lifestyle modifications I was applying on a daily basis were working. It made all of the hard work worthwhile.

Now Sarah has a new book- called the Paleo Principles- and how excited was I to find that this book not only went into detail about how to apply proper nutrition techniques to your life- but there are so many important lifestyle tips too! AND there is an entire chapter on exercise! It is a truly comprehensive approach to holistic healing. And the best part- is that this book offers concrete examples of how to incorporate proper nutrition, exercise and sleep into your life, so that you can regain your health and vitality.

I love her exercise tips especially- she gives a proper reminder that gentle yet frequent exercise helps to maintain health and vitality without kicking your immune system into overdrive. Here, I am going to share with you 5 Paleo Principles about how to exercise safely in a way that will benefit your health: 

1.     Incorporate frequent gentle movement in your life, such as walking, yoga or stretching.

2.     Incorporate moderate intensity activity that you find enjoyable, such as hiking or lifting weights.

3.     Avoid over-exercising, as this can create a whole new set of health problems.

4.     Seek community, as social connection provides profound health and longevity benefits.

5.     Manage stress, to help support healthy hormone function, inflammation reduction, immunity improvement, and sleep quality.

I encourage you to try to adapt these tips into your life, so you can exercise safely and effectively to bring about good health.

And I know that some of you are thinking here- this all sounds great in concept, but how do I actually make these tips a reality in my life? Well, Autoimmune Strong is an online fitness program that is designed specifically to follow these 5 rules! Autoimmune Strong helps you improve strength and flexibility in the comfort of your own home, using gentle frequent movement that increases slowly over time into moderate intensity movement- and its guided progressive design helps you to avoid the pitfalls of over-exercise. Plus, the Autoimmune Strong community helps you to get connected with others going through similar experiences. And finally, incorporating movement into your life will help you manage your pain and stress! Click here to learn more about Autoimmune Strong and to access the FREE 7 DAY TRIAL.

** And please note that this is not an affiliate post. I just really like this book and want to tell you all about it. 

Paleo Principles: The Science Behind the Paleo Template, Step-by-Step Guides, Meal Plans, and 200+ Healthy & Delicious Recipes for Real Life

By Sarah Ballantyne

Buy on Amazon

Reduce Pain While Exercising with These Easy Tips

We all know exercise is good for us. I haven’t yet met anybody who would refute that point. Especially doctors. When you go for your yearly checkup, they ­­always remind you to exercise, right?

However, exercise can be too much for people struggling with autoimmune disease, fibromyalgia, Lyme disease and other chronic pain or chronic fatigue disorders. I know that from firsthand experience. You see, I have Hashimoto’s, celiac disease and fibromyalgia, and for people like me, exercise can actually be a bad thing. It can aggravate the body and send it immediately into a pain flare.

This has happened to me more times than I can count. I would exercise, feel great, exercise more, push myself a little harder and then suddenly, I would lose my energy, feel totally wiped out and sometimes even develop a fever. My body would ache and feel like it was on fire. Even climbing the stairs would be a challenge. All because I ran an extra 5 minutes on the treadmill when I was feeling good. But yet, my doctors continued to tell me to exercise because it was good for me.

Technically, they’re right. Research has demonstrated over and over again that exercise is extremely beneficial for people with autoimmune disease, fibromyalgia, Lyme disease, and other chronic pain or chronic fatigue disorders. Some of the proven benefits include:

• Enhanced overall physical and mental health
• Reduced anxiety and depression
• Increased energy levels
• Decreased fatigue
• Improved sleep
• Reduction in pain
• Improvement in mood
• Increased or restored range of joint motion, even in individuals with chronic arthritic conditions such as rheumatoid arthritis
• Increased muscular strength and endurance, even in individuals with muscular or joint degeneration
• General reduction in overall symptoms

So why does something that should be good for us leave us in so much pain? And how do people struggling with chronic pain reap the benefits of exercise without crashing?

Research has also demonstrated that physical and psychological stress can aggravate the symptoms of an autoimmune disorder and other such chronic conditions. Exercise produces elevated cortisol levels, which causes stress on the body. This means that the elevated stress on the body caused by exercise actually can be the cause of an immune system attack or a flare-up of pain within the body. This is the reason (in simple terms) that we feel terrible after exercise. I call this the “exercise to flare-up cycle.” We exercise, we have a flare-up, we rest and recover, and when we are finally feeling good again, we go back to exercise, and it starts all over again.

But the reality is not all exercise elevates stress and cortisol. We are taught by the fitness industry that exercise must be hard. We must push ourselves to run faster, longer, sweat more, push harder, lift heavier. We feel that if we don’t work hard, we didn’t do it right. No pain, no gain, right?

WRONG! Let’s change the conversation about exercise. We do need to work hard to exercise but not in the way that I described above. You can get strong without crushing yourself in the process. I believe exercise can be healthy and nourishing to the body.

So let’s break the exercise to flare-up cycle. Here are my Autoimmune Strong Steps to Exercising to Regain Health:

1. Stop Focusing on Weight Loss As The Goal

 Often, we push ourselves hard in the gym because we want to lose weight. However, I believe excess weight is not the actual health problem. Excess weight is just another symptom - a symptom of a body out of balance - and a body in pain is indeed a body out of balance. So, I encourage you to prioritize getting your body healthy rather than losing weight. It will be way more satisfying, I promise, and as your body comes into better balance, the weight will come off as a happy side effect!

2. Focus on Exercise for Health

 Instead of exercising for weight loss or as punishment for making bad food choices, look at it as a way to make your body healthy. Exercise has a long list of great effects on the body: It can boost your immune system, give you better sleep, increase your healthy heart function, reduce body aches and pains, and give you more energy and zest for life. In some cases, it has even reduced the effects of autoimmune disease and fibromyalgia. And, the proper exercise will make your body stronger and more capable of doing life activities like playing with your kids and grandkids, or walking the aisles of the supermarket, or trudging through snow in the dead of winter.

3. Skip The Endless Cardio

 We have been taught that cardio (running, walking, elliptical machines, etc.) is best for us to lose weight but it’s not. Actually it elevates our cortisol and inflammation and can trigger a symptom flare-up. So, instead of spending 45 minutes on the elliptical, you might be more effective with 20 minutes of proper strength and flexibility training.

4. Build Up Stamina Over Time

Start with the very basics of strengthening moves, and over time, you can gradually build upon them. Your body will adapt to more intensity over time if you start gently and increase gradually over time.

5. Always Move Your Body – Every Day

Lying on the couch all day is not the best way to take care of your body. Even on days when you don’t exercise, gentle stretching, foam rolling, a walk around your kitchen or a simple forward fold will help you feel better and recover faster.

6. Consider Other Lifestyle Approaches to Compliment your Exercise Routine

Eating non-processed foods, getting good sleep, practicing the art of relaxation and deep breathing, and finding time in your life for some joy and laughter will help support your body when it is under stress.

7. Be Kind to Yourself

 Don’t fret about not doing enough or working hard enough. Celebrate your successes, give yourself realistic goals and try to avoid negative self-talk. Treat yourself like your own best friend.

So, maybe you have read this list, and you know exactly how to apply my tips. Go for it! Your body will thank you. 

However, maybe these tips feel overwhelming, and you don’t know where to start. I encourage you to check out Autoimmune Strong, an exercise program designed specifically for people with fibromyalgia, chronic Lyme and similar conditions. Autoimmune Strong provides online workout videos that you can do in the comfort of your own home, so that you get the guided strength and flexibility training your body needs, as well as the Autoimmune Strong Food Guide, which helps you learn what foods to eat and what to avoid in order to lose weight and feel great. Click here to learn more about Autoimmune Strong and to access a FREE 7 DAY TRIAL. Or, enter your email address here and get a free Autoimmune Strong workout video delivered straight to your inbox. 

If you want to break the exercise to flare-up cycle, let’s start today. Follow these tips, change your mindset about exercise and food, and get ready to feel better.

Living with Chronic Pain - The Spoon Theory

I had the pleasure of chatting with Julie Ryan, the author behind the blog Counting My Spoons. Her blog is inspired by The Spoon Theory- an incredibly accurate description of what it feels like to be living with chronic pain and other invisible illnesses.  When I was first diagnosed with fibromyalgia, I felt such relief when someone shared this spoon theory with me- I felt that finally, someone described the struggle that I go through each day, just to get through my day, dealing with pain and exhaustion. This spoon theory had put into words something I was never able to articulate before. Click here to read it. 

Julie and I talked about the struggles of living with fibromyalgia (since we both have it!) and she shared with me her story and some tips on how she manages her pain using food and movement. Here is Julie's story (as summarized from our conversation): 

Andrea: Tell me about the first time you got sick, and your journey to feeling better. 

Julie: In 2010, I found myself sick for several months. Of course, some of the symptoms had been with me before, but they all came to a head during that time in 2010. I was in school and I had a week where I felt like I had an awful flu- and then it never went away. It got so bad I had to drop a class, and eventually stop going to school all together. I fell into a deep depression and even considered suicide. Finally, I realized I needed help and reached out to family members, doctors, and then started therapy. The doctors and therapists all put me on so many prescriptions- which had their own awful side effects- and I wasn't feeling any better. The medicines made me feel like I was stuck in a cocoon, trapped inside my own head and body in a fog. And eventually, I was put on so many prescriptions that I ended up in the ER due to complications from the interactions of all the many drugs. I hit my breaking point- I knew that I could not continue this way. 

Andrea: So what did you do? 

Julie: I stumbled upon the documentary Fat Sick & Nearly Dead. He had spent 60 days juicing and reversed an autoimmune condition. I thought if he could do that for 60 days, maybe I could do it for six. What's the worst that could happen? So, I did an elimination diet- starting with juicing (fruits and mostly veggies)- and after 6 days, I already felt better. I added whole fruits and vegetables back in, and then I re-introduced meat. By the end of the third week of the elimination diet, I went from being couch bound to making an 8h drive on my own. I drove the 8 hours to go see a friend who was gluten free, and who promised to teach me how to cook and live a gluten free lifestyle. Since then, I have remained gluten free, and I feel like that’s a huge part of why I feel better.  

Andrea: Could you share some of your other tips for managing your fibromyalgia? 

Julie: First, control your stress. This is very important. When I feel stressed, I try to remember to stop and breathe, to take a break and rest. I give myself the freedom and allowance to listen to my body. I also recognize how I’m feeling each day. Some days my body is working but my brain is off, and other days my brain is working and my body is off. I try to make choice to support this- using my body more when it is feeling good, and using my brain more when my brain is feeling good. I try not to push either my brain or my body too hard; I try to recognize when they each need a break. And, yes, there are days when neither my brain or my body is working, and on those days I just rest.

Andrea: What role does exercise and movement play in your life? 

Julie: Movement is a big part of my life, and it certainly helps me manage my pain. I have to make sure that I have a balance of moving enough but not too much. I choose things that I enjoy- like walking on my treadmill while listening to a podcast, or using the Just Dance program on the Wii. I try to make movement fun for myself. I use a Fitbit to keep myself in check- I have learned that if I walk more than 6,000 steps, my pain or fatigue may flare. So, I pay attention to where I am in the day, and if I hit 5,000 steps before lunch, I try to rest for the rest of the day. 

Andrea: Thanks for sharing these tips, Julie. Autoimmune Strong is a program designed to help people struggling with chronic pain issues like fibromyalgia exercise in a way that you just precisely described: daily movement, but in a way that doesn't overwork or overtax the body. But you have touched on an important tip for movement- make it fun! Playing great music, or listening to a podcast, or doing it with a friend- all of these things can help you enjoy your workout, which makes you more likely to continue. Thank you again for sharing your story, and giving such helpful advice!!!

To learn more about Julie, go to her website www.countingmyspoons.com. 

5 Ways to Find Time for Exercise During Your Day

I am a busy busy person. I run my own business, I have two children, a husband, a fish, and a household to care for. I have friends and family and did I say I run my own business? Well, all of those things take time and energy to manage them, and make sure they run smoothly. 

I imagine that you are busy too! It's just how it this world works. We have a lot of demands for our time, and free time to relax and take care of ourselves is hard to find. 

However, it is SUPER IMPORTANT that we take time to care for ourselves throughout our day. Otherwise, we spin ourselves in circles trying to do all the other things in our lives that keep us busy. 

I try to focus on exercise every day, and although it's hard to find the time, somehow I do. Here, I am going to share with you the ways I sneak in some movement during my busy day. 

1. Planning: I find that it helps to plan ahead. Every Sunday night, I make an exercise plan for the week, and I block off time for it in my schedule. Then, I make sure I get the extra help in place to make sure I can take that time. My husband usually takes the kids to school 3 mornings a week so I can exercise before work. Or sometimes, I can find play dates for them after school and I can squeeze in a workout then. Or many times, I just workout in my house or at a playground, and they join me! (More about that below)

2. Accountability: I think it's important to have someone be accountable to when it comes to exercise. My schedule keeps me accountable (I am the type of person who gets obsessed about sticking to the schedule). But I find that talking to friends and family about the exercise you are doing helps to keep you accountable. Even better if you can find a "buddy" to do it with you, or at least be there for check-in support. The Autoimmune Strong Facebook group is a great place to find a buddy to keep you accountable to your Autoimmune Strong videos!

3. Priorities: We spend our time doing the things we think are important, right? So, if you consider exercise to be important to your health management, then you will make sure to do it. Set exercise as your priority for at least 3 days per week, and you will be more likely to squeeze it in.

4. Make it Fun:  Find a yoga class you like, or go for a walk with a friend. Personally, I like to take my kids to the playground and play chase- they think it's fun, and I get a workout in. I have even been known to do my Autoimmune Strong exercises at night in front of the TV- that way I can catch up on my shows while moving my body. You may need to try a few different things to see what you like best. Maybe rock climbing is your sport and you didn't even know it!

5. A Little Goes a Long Way: For those of us with little to no time, or extreme pain and fatigue- this one is for you. You don't have to "hit the gym" to get fit. Stand on one leg while you are in line at the deli counter. Take breaks and practice your abdominal bracing in your office. Get a standing desk. Practice a few sun salutations when you wake up, or before bed. Plank 1x a day. These are all examples of useful movements you can squeeze in during the day. 

I believe in movement every day, anywhere! Click HERE to follow me on Facebook to see all the random places I do my Autoimmune Strong moves to keep my body healthy- and check out my post on abdominal bracing at my son's soccer practice. 

10 Tips for Reducing an Autoimmune Flare-Up

Even though I consider myself Autoimmune Strong, there are still a few days where I struggle. 

And my flare-ups are no joke. My body feels like it's on fire. I have aches and pains everywhere, especially in my neck and back. I feel swollen and bloated, and even my teeth hurt. I am more anxious and crabby than usual, and I have lots of headaches in my temples. I don't like to be touched- even a hug can be aggravating to my pain. I am lethargic, having lost my typical energy, and all I want to do is sit on the couch and watch TV and wallow. But, I have learned that wallowing only makes things worse.  

So what do I do instead? Well, I have a typical routine that helps me manage my flare-up, and keep it from being too intense or painful. Today, as I am working through my self-care routine, I am inspired to share these tips with you.

1.       Drink a lot of water. Like, a LOT of water, more than you think you might need. I like to add a little sea salt or a splash of coconut water to my water to help balance my electrolytes during this time.

2.       Eat extra good fat. Fat is important for coating the myelin sheath, which is the outer wrapping of our nerve endings. When we have a flare-up, our nerve endings are extra sensitive, so we need extra fat to protect them. I like to chow on avocado and chicken skin (my husband makes the best roast chicken!). I also like to cook with extra olive oil and grass-fed butter during this time.

3.       Load up on veggies for detox. During a flare-up, our bodies need extra help pushing toxins out of the body. Veggies that are full of water are my favorite during this time, like cucumbers, romaine lettuce, and celery.

4.       This is not the time for sugar. For me, this is the hardest rule- when I am having a flare-up, my body actually craves sugar in a super intense way. However, the sugar only increases the body’s inflammation, making the flare-up worse. So, when I am fighting a sugar craving, I try to keep extra protein and veggies around and eat that instead. And when I really can’t help it, I will eat a bit of 80% dark chocolate, a teaspoon of raw honey, or drink a Kombucha. All of these items curb the sweet craving while giving you nutrients.  

5.       Get sweaty. When I am in the middle of a flare-up, I like to go to a hot yoga class, but that might be too intense for your stage of healing. So see if you can find a sauna- perhaps at the local gym or yoga studio? Getting sweaty helps with that detoxification process.

6.       Roll it out. Spend some extra time with your foam roller. It will hurt more during a flare-up, but I promise it’s worth it. It will decrease the pain and inflammation, while helping move all those important fluids through your body. (And if you don't know how to foam roll, Autoimmune Strong has a wonderful tutorial available to members that can guide you. To join and get access to that tutorial, click here)

7.       Meditate. Meditation has been proven to decrease inflammation and decrease pain. Do it even for a short time, even sitting still and quiet for 3 minutes is better than nothing.  

8.       Sleep! Whenever you can. Your body needs rest and recovery. Even if you have 10 minutes to rest- lie down and take a snooze. It will help.

9.       Daily movement. When we are in the middle of a flare-up, the last thing we want to do is to exercise. Our mind tells us to be careful, and to just lay on the couch. But I have realized that the more movement you give your body, the more quickly the flare-up will pass. Just be cautious- do gentle exercise during this time- don’t push your body too hard. Autoimmune Strong is perfectly designed for this scenario- it's the right mix between stretching & strengthening, without overstimulating the immune system. (I wrote a longer blog on this subject, which you can read here)  

10.   Trust that this will pass! Flare-ups do not last forever. Take care of yourself, and think positive thoughts. The flare-up will pass and you will feel better.

With an Autoimmune Strong membership, you get access to so many more tips and tricks to feeling flare-up free. Click here to sign up for your free 7 day trial of Autoimmune Strong today! 

4 Easy Exercises to Reduce Stiffness & Pain

We all have been told over and over again that daily exercise is good for us. And yes- it is indeed true. And it stands true even more for people with autoimmune disorders, as daily movement has been shown to have a major impact on the reduction of physical and metal symptoms of autoimmune disease and other chronic pain disorders such as fibromyalgia and lyme disease. (click here to read more on this topic)   

However, all us of suffering from these chronic pain disorders know that we DO perform daily exercise, and that it doesn't always feel good. In fact, daily activities that require movement, like walking, climbing stairs, carrying groceries, all of these activities can cause pain. During my times of my most heightened symptoms, I learned that these daily exercise activities were hurting me, rather than helping me. 

But the question is why? If daily exercise is good for us, why did I dread having to climb up the stairs to go to bed every night? 

Well, the answer is that not all exercise is created equal. It is not just daily exercise that can make us better, it's the proper daily exercise that can make us better.

You see, we all have postural misalignment. It's inevitable in today's modern society- we sit at desks all day staring at computers, we look at our phones, we drive our cars- and all of these positions reinforce some muscles to be tight and others to be weaker. Eventually, the tight/weak muscles imbalance becomes one that is chronic and difficult to undo. And every time we move, we compound this tight/weak muscle relationship instead of undoing it. So, even going for a walk could cause or aggravate pain. This holds true for all people, but for autoimmune and chronic pain sufferers, the pain is greater, making even a gentle exercise like walking feel impossible. 

So, while daily exercise is important, it is more important to use exercise to correct these imbalances. Once the imbalances aren't so major, the basic daily activities discussed above won't hurt so much.

There are many ways to work on correcting these imbalances. Stretching is the best place to start. You could get a deep tissue massage, which would release some of your tight muscles, or you could try a yoga class.   

Here, I am going to give you my 4 favorite exercises to start bringing your body back into balance. Three are stretches, to work on the tight neck, shoulders, back and hips. The last is a butt booster- since our glutes and hamstrings- are often the weakest part of a person's body. 

1. Neck Stretch: Sit or stand with a straight back. Place your right hand on your head, and use that hand to gently pull your neck towards your shoulder while you keep facing forward. Hold for 30 seconds, and then repeat on the left side.

2. Forward Fold: Standing straight up, feet hip width or wider, pull your belly button in, and raise your arms to the ceiling. Then start bending your body at the hips, folding forward. Bend your knees, let your arms neck and head fall forward and release. Hang for as long as feels good, and then slowly, pulling your belly button in, squeeze your bum and lift your body back up. 

3. Hip Flexor Stretch: Kneeling on the floor (or on a yoga mat or towel for more padding), place the right foot out on the floor in front of you, knee bent. Sit up all, and lean forward toward the bent knee, and you should feel the stretch in your left groin and upper thigh area. Hold for 30 seconds and then switch legs. 

4. Glute Bridge: Lie on your back on the floor, rug or a mat, with your feet on the floor and your knees bent, pointing to the ceiling. Lift you bum off the ground, pressing your feet into the floor. Hold for 30 seconds.   

Here is the thing about these exercises: doing them once in awhile probably won't help. Your muscle imbalances have been there for a long time, and so it will take some time to undo their tension. However, if you commit to these three stretches every day, you should see, and most importantly, feel some change in your body. Stiffness and pain should dissipate, and ease of motion should return. And that is a good thing. :)  

And for those of you who want video instruction on these exercises, sign up for the free trial here, and you will find these exercises (and many many more!) in the Autoimmune Strong program. 

Autoimmune Strong Tips on How to Manage Stress & Anxiety

Autoimmune Strong is, at it's core, an exercise and physical fitness program. However, for me, the idea of being "Autoimmune Strong" is a metaphor for life in general. You see, there are two ways people typically exercise, and these represent two very distinct ways of living our lives.  

1. People who don't exercise at all. These people find exercise scary, painful, and overwhelming. The idea of sweating, being in pain, or sometimes even just going to the gym fills them with dread. So, even though they know that exercise is good for them, they avoid it. OR...

2. There are the people who work at intense levels of exercise at all times. They push themselves harder and faster, working their bodies to the limit. They feel that failure means not working hard enough. They push through the pain and exhaustion, and they try to accomplish what they think needs to be done to stay healthy and fit.

These two examples are both different ways to deal with the same thing- stress and anxiety. And in life, these metaphors hold true. For some, the anxiety is paralyzing, for others the need to "overcome" the anxiety is so strong that they push far beyond their physical and metal limits. I have lived at both extremes, and I can tell you personally, neither is healthy.

So, for people living at both ends of the spectrum, I challenge you with this-

Get Comfortable Being Uncomfortable 

For those who relate to the feeling of paralysis, this is a time a time to push through. Challenge yourself. Try something you thought was scary or intimidating. As Eleanor Roosevelt once said, "You must do the things you think you cannot do". This will feel uncomfortable, your brain and body might resist. Push yourself forward a little bit despite that discomfort, and you will find that you are stronger and more capable than you think.  

For those on the other extreme, this is a time to slow down. Press pause. Listen to your body, and take a rest. Take some time for yourself, relax your mind, take deep breaths. Do something fun and silly. Let yourself go for a few days. Don't hold yourself up to such a high standard all the time. This will also feel uncomfortable. Breathe into the discomfort, and push yourself to find a space to unwind. You will find that when you return to the things you are passionate about, you will be better focused and more capable of handling the pressure that comes at you.     

Both types of people can most certainly participate in Autoimmune Strong's fitness program. For some, they will feel that these exercises are challenging. For others, they might find the exercises too slow. I encourage both groups to give it a try- I promise you will learn something about yourself through the process.

Either path you choose, no matter what, requires hard work. But I promise you, it is worth it. I designed Autoimmune Strong's exercises as a progression- it is a slow buildup of foundational strength over time. This too is the metaphor for life. Build proper foundations, go slow but keep moving forward, take rest days when you need them, and soon enough, you will find yourself at the crossroads between strength and security- at peace with yourself. 

Strengthening the Core: Pelvic Floor

The pelvic floor is totally underestimated.

In this kick-off post for the Autoimmune Strong blog, I wanted to talk more about the core. Get it? An apple core? Ok, but seriously, I wanted to give you more information about one of my most essential foundations, Abdominal Bracing. And you don’t even need to be a member to learn how to do this Abdominal Bracing Technique- just download my free video by scrolling to the bottom of the homepage (click here) and you can follow along while I teach this important technique.

I talk in the video a little bit about why the Abdominal Bracing technique is important, but I want to expand upon that topic here. You see, most of us have poor posture from spending our days sitting in our chairs (I know I did!). For the general population of people, poor posture can cause a number of problems, such as back pain, shoulder pain, hip pain, sciatica, bursitis, etc. However, this is magnified for people with chronic pain issues caused by Autoimmune Disease, Fibromyalgia, Lyme, and other such conditions. This Autoimmune Strong population often has a higher sensation of pain due to our malfunctioning organs, nervous system and immune system. So, for us, poor posture can cause a cascade of extremely painful physical problems.  

How do we fix poor posture? Well, we start with strengthening the core. But not in the old school, traditional way.  Most people think that the way to strengthen the core is through sit-ups or crunches. Well, I am here to dispel that myth right now. Sit-ups and crunches only exacerbate the problem. You see, sit-ups and crunches work the rectus abdominis, which is the muscle down the front of the core that connects the lower rib cage to the hips. I consider this muscle to be a “glamour” muscle- as it really contributes most to the appearance of a 6 pack, not to the actual strength and support needed by the core. And more over, we are not 1 dimensional beings. Our front muscles are not the only muscles that need to be worked in our core. Our sides and our back matter too- otherwise we will just end up with a super imbalanced core instead of a strong healthy well rounded core. Plus, when beginning an exercise regime, sit-ups and crunches can be too aggressive for people with immune and nerve problems- they can be overtaxing and put us at risk for flare-up.

So, for us to have complete core strength in a way that won’t overwork our system, all the core muscles need to work in harmony in a gentle but firm way. This includes:

• the rectus abdominis: located down the front of your core, connecting your lower ribs to the hip bone
• the transverse abdominis: the deepest core muscle, wraps around the entire core, front to back, like a corset, and holds all of your organs in place
• the internal and external obliques: responsible for all your side movements, important for twisting and turning safely
• the multifidus and the erector spinae: both are spinal support muscles and are critical for the strengthening our core muscles in our backs
• the pelvic floor: located at the base of the core, holding all our organs snugly inside our core

This is why the abdominal bracing technique is essential- it activates all of these core muscles at one time, strengthening the deepest core muscles all the way around the entire body, in a gentle way that won’t overwork the body. So, I encourage you to really consider practicing this exercise- it can really impact your posture, which can impact your experience of pain.

For those of you who are working on the practice of abdominal bracing already, I want throw in a new exercise to help you along.  This is an exercise to isolate the pelvic floor- the “squeeze” part of the abdominal bracing “tuck, suck & squeeze”. This “squeeze” is essential for the abdominal brace to be most effective, and for many of us, it is the hardest part.  (Watch the video if you don’t know what I mean by “squeeze”!)

What is the pelvic floor? It’s a muscle located at the base of your core, in between your legs. In women, it connects from the pelvic bone in the front to the coccyx bone at the base of your spine. It’s shaped like a hammock and its job is to hold your pelvic organs in place- the uterus, vagina, bladder and bowels.

We hear about the pelvic floor for women all the time, especially before and after childbirth. But I want to shout from the rooftops- men have pelvic floors too! And they are just as important.  In men, the pelvic floor supports the bladder and bowels and forms the bottom of the core, holding all of the organs up and supported.

The exercise I am about to present is a pelvic floor exercise for both men and women. It’s called the Kegel. That’s right, folks! Men can do Kegels too.

So, here is how you do it. It’s really quite simple, you can do it anywhere, and it’s very effective.

Step 1: “Squeeze” your pelvic floor muscle, like you are holding in your pee.

Step 2: Release.

Step 3. Rest.

Step 4. Repeat. As often as you can.  

See? Very simple. You can do this while sitting in your office chair, or driving your car. The best part is- nobody will know that you are exercising your pelvic floor! It’s like your own little secret.

As this gets easier, you can experiment with making the Kegels harder. It is most easily accomplished while sitting down, so you can start there. Then you can progress to do it while standing up. This puts more pressure on the muscle, requiring it to work a little harder to contract. You can also hold for longer periods of time (I recommend starting with a 5 second hold, and when that gets easy, move to a 10 second hold, and onwards). You can also experiment with holding your Kegels while in motion. Try it while walking, doing the dishes, cooking dinner, walking through the market- really you can do it anywhere! It is harder to maintain the “squeeze” while in motion, but getting good at that is our ultimate goal.

So, start doing your Kegels. Have fun. Your core will thank you.

And please- let me know how it goes!

Share your funny Kegel stories below.

Or, join the Autoimmune Strong Facebook Group and let's chat about your Kegels there!