How to exercise when you feel like crap.

Find Andrea  Website:  https://www.getautoimmunestrong.com/ Instagram:  https://www.instagram.com/getautoimmunestrong/?hl=en Facebook https://www.facebook.com/autoimmunestrong/   Download My 9 Tips To Manage Hashimoto's:  https://mailchi.mp/0e5555d60258/the-definitive-guide-to-hashimotos Get your supplements at Fullscript https://us.fullscript.com/welcome/hfh Meal plans link https://www.outofthewoodsnutrition.com/meal-plans book discovery call https://www.outofthewoodsnutrition.com/contact-us     Andrea runs Autoimmune Strong, an online exercise program specifically designed for people with autoimmune diseases Exercise for people with autoimmune conditions requires careful pacing to avoid triggering symptom flares The program focuses on progressive, gentle exercise starting with core strengthening, foam rolling, and proper alignment January is typically a recovery month for autoimmune patients after holiday stress, with March being when most people feel ready to start exercising Building muscle acts as a stress absorber for the body, helping increase stress tolerance over time   Exercise for autoimmune conditions Detailed discussion about the unique approach needed for exercise with autoimmune disease. Details Andrea: Traditional "no pain, no gain" exercise approaches can trigger autoimmune flares Andrea: Many autoimmune patients either push too hard and flare or avoid exercise completely Andrea: Explained how stress (including exercise) affects autoimmune conditions Stephanie: Shared her personal challenges with exercise during menopause and after COVID Andrea: Described how her program helps people build strength gradually without triggering symptoms Conclusion Exercise needs to be carefully tailored for autoimmune conditions Listening to one's body is crucial but often difficult for autoimmune patients Progressive, gentle exercise can build capacity over time without triggering flares Core strengthening technique Andrea demonstrated a specific core exercise technique. Details Andrea: Taught the "tuck, suck, and squeeze" abdominal bracing technique Andrea: Explained how it works the transverse abdominis, which acts like an internal corset Andrea: Described how proper core engagement improves posture and reduces strain on joints Stephanie: Noted her challenges with posture and SI joint inflammation Conclusion Core strength is foundational for proper alignment and reducing joint strain The demonstrated technique can be done in small increments even by those with limited capacity Autoimmune Strong program structure Andrea explained how her program is structured to build capacity gradually. Details Andrea: Program has 6 progressive levels starting with foundational work Andrea: Level 1 focuses on core work, foam rolling, and foot/ankle alignment Andrea: Explained how foam rolling helps loosen fascia that becomes tight with inflammation Andrea: Described how the program gradually increases difficulty through progressive overload Andrea: Emphasized that even 5-7 minutes of exercise 3 days a week can build muscle Conclusion The program starts with foundational body awareness before adding intensity Progressive overload is applied carefully to build capacity without triggering flares Even small amounts of consistent exercise can produce meaningful results