What Is Exercise Intolerance and How Does It Impact Those Living With An Autoimmune Disease

Stress and Autoimmune Disease and Exercise

In a recent blog post, I wrote all about stress and how it is linked to autoimmune disease flare-ups. Stress (which comes in many different shapes and sizes) has been medically proven to have an intense effect on the symptoms of chronic illness like autoimmune disease and fibromyalgia. Stress is a trigger to chronic illness symptom flare-ups. This is majorly important when understanding how our bodies process exercise. You can read that article here.

Exercise Intolerance and Autoimmune Disease

At it’s most basic definition, exercise can be defined as stress on the body. In fact, the stress that exercise puts on the body is what makes it work to create change. It is due to the stress of exercise that our bodies are able to adapt and become stronger, better, faster.

However, for those of us living with chronic illness like autoimmune disease, we are already living under so much stress, simply due to the activity of chronic illness within our bodies. And as I wrote in my article on stress, any additional stressor added to the body can aggravate this already overwhelmed system. And this is what leads to exercise intolerance.

Exercise intolerance is a condition of inability or decreased ability to perform physical exercise at what would be considered to be the normally expected level or duration. It also includes experiences of unusually severe post-exercise pain, fatigue, nausea, vomiting or other negative effects.

Exercise intolerance has been medically linked to chronic diastolic heart failure and metabolic disorders, yet not much has been published on its connection to autoimmune disease. However, after talking with hundreds of people living with autoimmune disease and chronic pain, I have heard firsthand how exercise intolerance impacts their life.

After explaining exercise intolerance to people living with autoimmune disease, they’ve always responded with, “Yes, that describes me! No matter how hard I try to exercise, I am always exhausted, weak and debilitated. I can barely do the things I want to do.”

And they’re comforted in knowing there is a term for this experience, and understanding that this experience doesn’t mean they are “weak” or “lazy.” Because they aren’t -- there is a real reason for why their bodies won’t do what they want their bodies to do.  

So, why does exercise intolerance happen when you have autoimmune disease?

In order to understand the connection between exercise intolerance and autoimmune disease, you first have to look at the impact that both autoimmune disease and exercise have on the body -- and what happens when you combine them.

Autoimmune disease is a condition in which your immune system goes haywire and mistakenly attacks your own internal organs/systems as foreign invaders. That means that even at rest time, your body is working overtime both to attack and protect you from these “foreign” invaders. This is exhausting to your system, even before you add on any extra exertion like daily activity and exercise.

Additionally, when you live with autoimmune disease, it means that you have systems in your body that don’t function in a normal capacity. These body parts have been under attack by your immune system for a long time and have experienced malfunction and deterioration. Therefore, they have less capacity to function properly. With a malfunctioning organ/internal system, it is more difficult for your body to not only do exercise, but also to recover properly from it so you can do it all again.

All of this together makes exercising with an autoimmune disorder difficult. But bodies are designed to be able to push through tough situations -- at least in the short term. They have the ability to overcompensate using adrenaline. To get through the stress and effort of exercise, your body kicks your adrenaline into gear so you can work harder, sweat more, and keep going. This can lead to an overexertion of your adrenal glands (which produces adrenaline), causing more fatigue and exhaustion. Over time, these little glands become overworked and stop producing the adrenaline as needed, and your body loses the ability to push through.

That’s why those of us living with an autoimmune disease have struggled with exercise intolerance -- it’s just too hard for our bodies to power through in this “no pain, no gain” fitness society. We quickly burn ourselves out when we try to overexert ourselves with traditionally-designed exercises like lengthy cardio sessions, High Intensity Interval Training (HIIT), Cross Fit and Power Yoga. And for many people, even just walking or restorative yoga can be too much. If we push through and do the exercises anyway, we often end up with an exercise-induced symptom flare-up, which puts us out for days, if not weeks on end.

So, if you think that exercise intolerance is something you have, the first and most important step is to acknowledge it and accept it. This is a very hard thing for people to do. When it comes to exercise, we often have in our head “what we think we should be able to do” or “what we used to be able to do”. We set our expectations accordingly, and when our bodies fight back and won’t let us do these things, we often respond with anger, frustration and negativity- and we direct those thoughts and feelings inward. We feel badly about ourselves. We tell ourselves that we just need to “get it together”, that we are lacking in determination, effort, or willpower, and we fill ourselves with negative self-talk around this issue.

If you have exercise intolerance, it’s critical to take a moment and realize that no amount of willpower or determination will change the fact that your body is simply not capable of achieving that aggressive goal that you set for yourself- or at least not at this moment in time. So- by accepting that exercise intolerance is something that you are experiencing, you can release yourself from this cycle of picking the wrong exercises, pushing too hard, and having a bad experience by either not being able to finish, or having an exercise induced flare-up afterwards. Through the acknowledgement of exercise intolerance, you can begin setting your body up for success.

However, this does not mean that you should give up and stop exercising.

It also does not mean that you should use your exercise intolerance as a reason not to start exercising.

It just means that you need to create a modified exercise program to work in tune with your body.

This is where Autoimmune Strong comes in- it’s a workout designed for people living with exercise intolerance. It helps us build strength without overwhelming our systems. It’s designed to help us avoid exercise induced symptom flare ups. It’s designed to help us get back to living our life, loving our bodies, and feeling good every day.

Click here to join Autoimmune Strong’s workout program and see if it’s right for you.

Why Daily Commitment To Exercise Matters, Even If It's Just For Five Minutes..

This week, Lorri, one of my Autoimmune Strong members, had a big moment and I wanted to share it with you.

When she signed up for Autoimmune Strong, she set a goal for herself of doing her Autoimmune Strong exercises every day.

Then, her daughter had to go in for emergency surgery. Like any mom would do, she rushed to her daughter's side, and stayed with her for days, nursing her back to health.

And while there was nowhere she would rather be than taking care of her daughter, a little voice inside her head expressed concern that she was not accomplishing the goal she had set for herself of doing her Autoimmune Strong exercises every day. So she reached out to me with concern, wondering how she was going to take care of her daughter and herself.

And here is what I told her:

"We all have unexpected stressful situations that come up in our lives, right? Well, exercise helps you manage that stress. When life gives you stress, exercise gives you an outlet. Otherwise we just store up all that stress inside of us and it festers. When you exercise, your body and your mind can process and release all of the negative and scary thoughts and feelings that might come up in a situation like this. So yes! The best self care you can do is to take a few minutes and exercise. You will feel better and calmer afterwards, and you will be a stronger caretaker for your daughter."

And guess what? She took my advice and took a few minutes to do her Autoimmune Strong exercises. And here is what she told me afterwards:

"I really do feel better. I thought I needed cardio to feel the exercise endorphins, but I am feeling them now. Off to the shower and heading to the hospital feeling better than I did an hour ago!"

I know that many of you have emailed me, saying that you really want to exercise, but that life is too busy with all of your responsibilities- taking care of elderly parents, or of your young kids, or working a tough job, or even just feeling too tired.

I encourage you to push through that voice in your head that says "I don't have time".

I encourage you to make time- even just 5 minutes- to help yourself get stronger.

Not only will you feel better, but it will make you a better caretaker, a better friend, a better parent, a better spouse. The exercise endorphins that Lorri mentioned- they are real! And they do make us feel better. So take 5 minutes for yourself, and everyone around you will be thankful.

Why exercise, even though it's hard? The REAL Story...

I promised that I would always keep it real with you guys, and so I am going to share something with you.

This week, my exercise routine has been hard.

I have been really busy, and it's hard to find the time to exercise, and when I do actually have the time to exercise, I find myself resistant, procrastinating, doing mindless and unnecessary things to fill my time (like scrolling through Facebook). I don't actually WANT to exercise- it feels difficult, exhausting, and frankly, sitting on the couch, staring at my phone feels easier.

Have you ever felt this way???

Ok, so, here's what I did. I forced myself to get off the couch. And I said to myself- "No pressure to do anything great here. Whatever you do will be better than just sitting and staring at your phone. Just do something. You can always stop."

And so I did. On Saturday, for example, I got off the couch and I went to a yoga class. And I would LOVE to tell you that it felt great, that I did it beautifully, that it felt easy. But that would be a lie.

The honest truth was that it was hard. Every movement, every moment felt difficult. My brain was basically rejecting movement, saying on repeat "I don't want to be here, I don't want to do this." I started to think of all the other things I could be doing, should be doing, instead of this. My brain thought of every reason to bail out. My brain kept saying, "You can just stop now."

But something in my body kept going. Even though my brain wanted out, my body stayed in. And I completed the class. And when it was over, I did feel better, but I also felt tired. My legs were heavy as I walked to my car, and when I got home, I did take some time to sit on that couch.

But- in this moment, I learned something important about myself. The takeaway lesson here wasn't about the physical, it was about the mental.

I learned that I could do something uncomfortable, miserable even, and that even though it was hard, I could finish it.

I learned that the discomfort I felt in my body and in my brain- that it would pass.

I learned that I could put myself in uncomfortable positions, and try to adapt to the discomfort.

I learned to trust my body to carry me through the tough moments, even when my brain is freaking out.

And this is why exercise is everything to me. It is a metaphor for life.

Yoga, weight lifting, walking, running, even Autoimmune Strong- any exercise program really- can teach you so much about yourself. It can show you what you are really made of. It teaches you how to push through challenges. It teaches you how to overcome. It teaches you how to work through a problem, even if you think you can't. It teaches you that your body is stronger than you think. It teaches you not to bail out when the going gets tough. All you have to do is show up.

The point is to pick an exercise program that is right for you, and to continue to challenge yourself to show up, and stay committed. You don't have to pick the toughest workout to learn these lessons. Autoimmune Strong is designed to teach you these same lessons, through gentle and effective movements.

Just showing up, even when it feels hard- this is the growth opportunity. This is how super heroes are made.

Small Group Coaching!!!

Autoimmune Strong is now offering small group coaching!!!

What does this mean?? Well, it means that Autoimmune Strong will be running an online class, lead by a real live coach- and its me! That means you get private access to a personal trainer who specializes in autoimmune and chronic pain exercise. This means you can review your progress with me in real time, talk about your successes and challenges, and even get some personalized exercise modifications if you need it. Also, it means you will have a small group of other Autoimmune Strong members to support you, encourage you and motivate you- because you will all be going through the exercises at the same pace. It’s like a warm hug all around.

Here is how it will work:

To kickoff, the group will get together on a video conference call, and I will lay out the goals for the group that week (and don’t worry- each goal can be made individually for each person, depending on their health, their body and their schedule needs).

Then, the group will get together weekly on a zoom call every Saturday (time is still to be determined) and talk about their experiences watching the videos and doing the exercises. Based on your experience, new goals will be set for the next week- and during the week you will have quick check-ins, to keep you on course with your goals.

The course commitment is 12 weeks- enough time to make some serious change to your body. By the end of the 12 weeks- you will be feeling amazing in ways you never expected!

So- for those of you who feel you need more accountability, motivation and support- this is perfect for you!!!

The program will begin on Saturday April 28th, and will end on July 28th. This is the perfect way to feel great just in time for summer!!

Cost is $349 for the 12 week commitment- but I am offering a $299 early bird special for those who want in. 

But hurry- the early bird special ends Tuesday April 10th!!!

AND...there are only a few spots open- it’s a small group, which will keep it private and intimate. So, if you are interested, don't wait! Spots will fill up quickly. 

As always, I am here to answer all your questions, so feel free to ask anything. Email me at info@getautoimmunestrong.com.

I am so excited to offer this opportunity for such personalized coaching- and I hope you are excited too!!!

Small Group Coaching

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.  

4 Secrets To Making Exercise Work For You, So You Can Get Back To Living Your Life

The idea of starting an exercise program seems daunting, right? 

The idea that exercise could actually make you feel better is crazy, right? 

Because how can you exercise when you are living with so much pain and fatigue? 

This guide is to help you dispel some commonly held myths about exercise and autoimmune disease, so that you can be armed with the correct information about how exercise can help bring your body into health. 

The Myth: Everytime I exercise, I get more exhausted, more pain, and more flare-ups. So I guess exercise just isn’t for me.   

The Reality:

Not all exercise is bad for your body when you live with autoimmune disease and chronic pain. In fact, numerous medical research studies have shown that exercise can reduce autoimmune disease symptoms, like flare-ups, pain and exhaustion, while increasing energy. 

The Solution:

You need do be doing exercise that works with your body’s needs. Most people living with autoimmune disease aren’t aware that exercise intolerance is a side effect of autoimmune disease. Exercise intolerance, defined as a lowered capacity to tolerate exercise without symptom flare-up, for some people can be caused by just 15 minutes of exercise, or by higher intensity of exercise. So, people living with autoimmune disease should be exercising according to their level of tolerance, which most people exceed. As the only online exercise designed for people with autoimmune disease and chronic pain, Autoimmune Strong is designed to help you identify your baseline of exercise tolerance and work within it, so you can exercise and feel good. The goal is to slowly build your exercise tolerance over time, to produce more energy and reduce pain and exhaustion.  

The Myth: I have so many physical ailments and limitations. My joints hurt, I am waiting for a hip or knee replacement, I have limited movement in my shoulders, and I can’t get up and down off the floor. Exercise just isn’t for me. 

The Reality:

If you have a body, then you can exercise. It’s as simple as that. Just because there are some moves you can’t do does not mean that you can’t do anything. The key is to find the things you CAN do, and work from there. 

The Solution:

Autoimmune Strong is designed for all bodies and all physical abilities. In the Autoimmune Strong program, there are many modifications for each exercise- so if you have a physical limitation like painful joints or difficulty getting up and down off the floor- there are options for you. And if you need more hands on guidance, our specialized coaches can help you find a way to move that works for you. 

The Myth: I am doing something else, like walking, yoga and water aerobics. This seems like enough to me. 

The Reality:

Even “gentle” activities like these can still exceed our levels of exercise intolerance and contribute to our pain, exhaustion and flare-ups. If you are doing these other activities and feel great, then wonderful! Continue on. However, if you are having problems with pain, exhaustion or flare-ups, then those activities are most likely contributing to your flare-up continuation, and they aren’t best suited for you right now. 

The Solution:

Autoimmune Strong is designed to help you build strength and exercise tolerance, so that you CAN get back to these activities- but in a way that doesn’t aggravate your autoimmune disease. Autoimmune strong even has its own cardio program, to teach you how to build up your cardio tolerance to be able to walk and run with ease.  

The Myth: I am so busy right now, I don’t have time to take on the commitment of exercising. I am struggling to handle what’s on my plate already. 

The Reality:

If you are a busy person struggling with autoimmune flare-ups, by NOT exercising you are making life harder on yourself. Through slow and steady exercise, your body becomes more able to handle the stressful requirements of your busy life, and you will be more capable at doing all the things on your plate. 

The Solution:

The Autoimmune Strong program is designed with you in mind. Each video is less than 15 minutes long, and each exercise takes only a minute or two to practice. So- do think you could find 5 minutes a day to focus on taking care of you and your body? 5 minutes a day is all you need to begin to see results like increased strength, reduced pain, more energy and less brain fog. By just taking 5 minutes to take care of yourself, you are more likely to live a pain free day, which would allow you to do the things you want and take better care of the people you love. 

Exercise has been medically proven to reduce your pain and flare-up caused by heightened autoimmune activity. The reason that it hasn’t worked for you before is because nobody has actually taken the time to sort through the research and design an exercise program that follows the guidelines laid out by these medical studies. Autoimmune Strong is the ONLY exercise program based on the research of what works and what doesn’t. AND- since hundreds of people have gone through this program before you, Autoimmune Strong knows firsthand what really works and how to get the best results.  

Are you ready to give Autoimmune Strong a try? Sign up now for your free trial and see what it’s all about. 

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!!! 

Happy New Year! A Confession Follow-up...

In my last blog post, I made a HUGE new years revelation to you. I confessed how my life had gotten so busy and complicated that I had put aside many of the things that are critically important for my own self care and health management. You can read that entire confession here.

And SO many of you responded with care and concern! I love hearing from you, so thank you for sharing your own stories right back with me.

But here is the thing- my story is not unique. I put aside my own self-care habits in order to focus more on caring for others. This is something we all do, right? We put other people’s needs before our own.

Finding balance between self-care and caring for others is extremely difficult. There are only so many hours in the day and we all have to make choices about how to spend them. These choices are HARD to make. I know that exercise makes me feel better, look better, sleep better, and have more energy throughout the day. But still, I struggle with the choices. I know my days are better when I exercise in the morning. Do I wake up early to exercise or do I choose to sleep? Do I spend my precious before work hours snuggling with my kids and getting them ready for school, or do I go do my Autoimmune Strong exercises? For me, those choices are super difficult because I want to do them all.

And then comes the bigger challenge- exercise is HARD WORK and I don’t always want to do it. Ok- there, I said it. Sometimes I moan and groan about doing my Autoimmune Strong exercises. Often, it’s easier to find something else to, rather than exercise. Even for me, finding the motivation deep within can be a challenge.

So, for these reasons, I designed Autoimmune Strong to be short, effective workouts that you can do at home. I didn’t want to have to spend hours exercising to be fit- I don’t have the time for that, or the mental energy. And more importantly, my body can’t handle that kind of pressure and intensity. That's why Autoimmune Strong exercises are designed to get you fit without taxing your immune system or causing a flare-up.

So in this new year, let’s make a resolution together to make choices to help improve our health that don’t take up too much time and energy in our days. Ten minutes of Autoimmune Strong every day, or every other day, or even every few days, can actually make a major impact in your body.

Check out how Julie, an Autoimmune Strong member, fits Autoimmune Strong into her busy life: (and you can follow her on Instagram @paleolifehouse to get a play by play commentary on her Autoimmune Strong experience)

"Because I know it only takes 5 minutes, and because I know how good I feel, I knew I needed to get Autoimmune Strong done and I am so glad I did! And I still had time to meal plan, journal, read, and have a relaxing night and had the energy to do so. Love how this program is teaching me consistency and trust in the process of not only the program but also healing my body"

So think of it this way: 

2017: Thank you for all the lessons learned. 

2018: Let's put that learning into action, and make a change. 

That's what I am trying to do for myself, and I hope you will join me!!! Let's make 2018 the year we do something different, the year we take a chance, and the year we put ourselves first. Together we can do our best to feel our best. We are not defined by our disease, so let's overcome. 

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. 

Preparing for the Holiday Season

As you all know, sometimes the holidays can be a wonderful time, filled with joy. But other times, the stress and general "business" of the holiday season can be difficult for those of us living with chronic pain. And we tend to eat too much sugar, drink too much alcohol, and don't have much time to exercise or rest. This is me- every December- and maybe this is you too? 

All of these things- eating unhealthy foods, dealing with the stress of the holidays, and not having enough time to rest and recoup- this can all lead to an immune system flare-up. It is very common for people with immune system ifficulties to get overwhelmed during the holidays, and many of us struggle with exhaustion, fatigue, anxiety, depression and symptom flare-ups. 

So I encourage you to take care of yourself during this time! 

Here is my list of the 3 things I will be doing this holiday season to take care of myself. 

1. Drink Water

We get so busy during this time, we often live on coffee, soda, tea, and other energy boosting drinks, and we forget to stop and drink water. Our body is made up of 65% water, and when we get dehydrated, we lose our energy, and start to feel tired and anxious. Plus, our body cannot store water, so we need to drink water every day! Hydration is the first step I take to recover when I start feeling exhausted and stressed. 

2. Exercise Daily

Exercise boosts energy and metabolism, and releases hormones that make us feel happy. Who doesn't want that, especially in the holiday season! I know it's hard to squeeze in time for exercise, but even just 10 minutes a day can have a huge impact on our bodies. You don't need to go to the gym, you can get a good workout in at home! Try Autoimmune Strong here or try some of my at home stretches here. 

3. Let Go Of Perfection

I often feel during the holiday season that I need to be the best version of myself. Cheery wherever I go, bringing home made goodies and perfect presents, beautifully wrapped. But the reality of that looks bleak- I often end up stay up super late after my work day to make those home made goodies and wrap the presents, and then I am often too tired the next day to spread that holiday cheer. So this year I have resolved not to take on more than I can handle this season, so I can take care of myself instead. 

And if you happen to have a flare-up anyways- check out my blog tips here on how to manage a flare-up and make it disappear. 

I wish you nothing but happiness this holiday season!

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.

Practice Being Uncomfortable...

“Practice doing uncomfortable things in a controlled setting- that way you are ready for all of life’s surprises.”

Living with chronic pain often means feeling discomfort every day. Your body hurts, aches, screams at you- but somehow you still have to live your life, right? You don’t want to miss out on all that life has to offer. It sucks to stay inside, feeling exhausted, hanging out on the couch watching others live an active busy life.

Well, it may seem counterintuitive, but putting your body through “purposeful discomfort” may actually be the thing you need to make the pain go away. Autoimmune Strong is built upon this philosophy- that purposeful discomfort can come from movement, and that movement can, over time, with practice and dedication, serve to minimize pain and discomfort.

Movement by itself doesn’t make the pain go away; in fact, many people find that moving their bodies throughout their daily routines causes the pain and discomfort they feel at the end of the day. But purposeful movement is different. Purposeful movement means doing things that actively serve your body in a way that makes it more capable of moving properly through the world.

For example: carrying groceries from the store to your car is movement, but it’s not purposeful. It does nothing to improve your posture and musculature. So, perhaps you have tight muscles and a weak back; carrying groceries will feel painful, because the weight of the bags will put strain on your body’s weaknesses and only make them weaker, causing you pain. An example of purposeful movement is performing an exercise that helps your body correct these issues, so you are more capable of carrying groceries without straining your body, neck and shoulders. So- if you practice strength and stretching exercises focusing on the total body- core, glutes, legs, shoulders, arms and back - this will prepare you for carrying your groceries in a safe way, which will minimize pain, discomfort, and risk of flare-up. The exercises you have practiced will have helped your body adapt to proper movement practices, which then get put into action during these real life settings.

And it’s not just your muscles and your posture that needs to adapt, it’s your immune system too! With chronic pain, if we push our bodies too hard to do movements we aren’t prepared for, we put ourselves at risk of overloading our system with stress, which sets our system into overload, and can cause an immune system flare. By working on purposeful movements a little at a time, bit by bit, your immune system will adapt to the stress on the system, and it will learn how to cope. Over time, you will be able to add more intensity without overloading your system.  (You can read more about exercise induced system flare ups here)

And it’s important to practice this purposeful movement in a controlled setting, like in your home or a gym. That way, you can make sure that you focus completely on the movement, giving your body time to adapt to the pressure of the movement. And when you come across the same movement in your daily activities (like how a deadlift mimics picking a dirty sock up off the floor) your body will know how to do that movement properly, without stress or strain.

You see- exercise itself is not comfortable. Nobody ever feels great while exercising- especially in the beginning of a new exercise regimen. It feels uncomfortable, and at times, painful, and it’s hard to summon the motivation to do it. But there is a reason it works. It prepares you for the challenges you will face outside the safe security of your workout regimen. And for people living with chronic pain, that is invaluable, for it will lead to less pain, fewer injuries, more energy, and a desire to get out there and live an active life.

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