Chronically Fit

07/01/2026

Progress with chronic illness might look like:
• fewer flare-ups
• quicker recovery
• better sleep
• less fear around movement

Not weight loss. Not aesthetics. These are bonuses.

Your version of progress is individaul

06/01/2026

Supporting energy without restriction

If you’re exhausted all the time, under-eating won’t help.

Your body needs:
• enough calories
• protein for muscles
• carbs for energy
• regular meals to stabilise blood sugar

Gentle health starts with nourishment, not restriction.

🍽️ Share this with someone who needs the reminder.

05/01/2026

Some weeks I train 3 times.
Some weeks I barely manage a walk.

And both are okay.

Health isn’t built in perfect weeks — it’s built by listening, adjusting, and coming back when you can.

You haven’t “fallen off”. You’re adapting.

🤍 If you needed permission to rest, here it is.

04/01/2026

Low-energy movement idea for today:

🪑 Chair-based movement
• ankle circles
• gentle seated twists
• shoulder rolls
• chair squats

5 minutes is enough.
You don’t need a workout — just a little circulation and kindness to your body.

CTA:
📌 Save for a low-spoon day.

03/01/2026

Why “pushing through” backfires

One of the biggest mistakes I see with fatigue is the idea that you just need to “push through”

With chronic fatigue or long-term illness, pushing often leads to:
• crashes
• flare-ups
• longer recovery times

Progress comes from doing slightly less than you think you can, consistently

That’s not laziness. That’s pacing

💬 Comment “PACE” if this resonates.

02/01/2026

Reframing Exercise

If exercise feels overwhelming, it’s probably because you’ve been shown the wrong version of it.

Exercise for chronic illness isn’t about sweating, smashing PBs, or being exhausted.

It’s about:
• keeping joints moving
• maintaining strength
• supporting energy (not draining it)
• helping your nervous system feel safer

02/01/2026

If I had to reduce everything to one sentence

Learning to live below your energy ceiling long enough for the system to re-stabilise

This how you recover

Chronically Fit

23/12/2025

Traditional fitness culture is built around the assumption that the body adapts upwards if you stress it enough. That assumption falls apart when recovery is impaired.

21/12/2025

The problem isn’t that you moved.

The problem is that your body didn’t have the capacity to recover.

Movement should make your life bigger, not smaller.

14/10/2025

💬 Let’s talk about low back pain!

Did you know around 80% of people will experience lower back pain at some point in their lives? It’s actually the leading cause of sickness in the UK — so if you’re struggling, you’re definitely not alone. 💛

There are lots of reasons back pain can happen — weak or tight muscles, sitting too long, lack of core strength, or certain jobs that involve driving, lifting, or long hours at a desk. Pregnancy, being overweight, or past injuries can also play a role.

⚠️ If your back pain comes on suddenly, feels sharp or burning, or worsens when you move, cough, or sneeze — it’s worth checking in with your GP or physio. Red flags to watch for include fever, unexplained weight loss, bladder/bowel changes, or nerve symptoms like numbness or tingling.

✅ The good news? Most back pain improves with the right approach — a mix of gentle movement, lifestyle changes, and sometimes a bit of rehab or medication.

Start slow, move often, and build strength gradually. Regular low-intensity activity (like walking or gentle core work) can make a huge difference. Keep an eye on your posture, and remember — consistency beats perfection.

You don’t have to push through pain, but you can move your way to feeling better. 💪

11/09/2025