Day 1
Today, we begin!!!
Welcome to Day One of the Autoimmune Strong Challenge!
I am so excited to start this journey with you and I can’t wait to see what you learn about yourself over the next 14 days.
Here we go!
For today’s first exercise, you are going to learn ab bracing. It’s an essential core exercise that can be done anywhere (even in bed!), no workout clothes needed. It’s so super effective when done consistently. You are going to love it!
Here is your Challenge for today:
Step #1: Learn:
Watch this short clip where I teach the ab bracing exercise.
*Note: This is just a short clip of a much longer exercise video, to keep things simple. If you want to watch the longer instructional video, you may do so here.
Step #2: Modify:
If you would prefer a non-floor option, please watch this modification video, to learn how to do it standing or in a chair.
Step #3: Practice:
Try holding the “suck tuck and squeeze” for 5 to 10 seconds. Rest and repeat 1 more time.
Does that feel like too much? Do less! Holding even for 2 seconds 1 time is a great start!
Does that feel like too little? That’s okay. I recommend starting very small and building up. Doing too much in the beginning can often set you back, so I encourage you to trust the process. I promise there is a method to my madness!
Step #4: Share!
Want to share your Day One experiences with others? Or do you have questions to ask me and the coaches? Click here to post on the Facebook Group.
** I guarantee that whatever you experienced, someone else needs to hear about it. So please share if you feel comfortable.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
Day 2
Yesterday we began our first day of exercise.
Today we are going to switch gears and talk about mindset.
Getting our mindset right is SO important in order for us to reach our long term goals of creating a healthy exercise routine that makes our body feel good and sticking with it. Because I’m going to be honest with you here- sticking with it is the hardest part. That’s why I am here to help.
So, whether or not you actually did yesterday's first exercise, this video is for you.
It’s all about creating breakthrough moments for yourself, so that you can complete this challenge and feel great in your body.
With that in mind, here is your Challenge for today:
Step #1: Mindset:
Watch this short clip where I teach about “thought obstacles”. Understanding how to identify and work through these “thought obstacles” is an important part of helping you stick with this challenge for the whole 14 days- even if you haven’t started yet.
Step #2: Identify:
Give some thought as to what kind of thought obstacles are going to get in your way over the next 14 days. It’s helpful to reflect and ask yourself some questions:
In the past, what has stopped you from consistently exercising?
What happens in your life that knocks you off your rhythm?
Through the process of identifying these obstacles, we can give some thought to how we can overcome them before they happen. This is how we prepare, and preparation brings success!
Step #3: Share!
Want to share your thought obstacles? Or have questions to ask me and the coaches? Click here to post on the Facebook Group. We are here to help and support you as you work through this challenge!
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Feeling like you want to move your body? You can practice ab bracing again. Review the ab bracing video and modification options here. Just go easy and don’t overdo it!
Day 3
It’s another exercise day! And today, we foam roll! Fun fact: foam rolling days are my favorite days :)
Here is your Challenge for today:
Step #1: Learn:
Watch this short clip where I teach lower body foam rolling.
*Note: This is just a short clip of a much longer exercise video, to keep things simple. If you want to watch the longer instructional video, you can watch that here.
Step #2: Modify:
If you would prefer a non-floor option, please watch this modification video, to learn how to do it standing or sitting in a chair.
Step #3: Practice:
Foam rolling doesn’t have repetitions like other exercises do. So, follow these recommendations instead:
If you are new to foam rolling, I recommend just learning and playing around. See how it feels (either with the regular or modified). Don’t spend more than 10-15 minutes foam rolling if you are new; we don’t want to overwork your body.
If you have foam rolled before, I recommend going through all of the body parts: the calves, quads, hamstrings, glutes, and finding a few knots to release. Don’t worry about getting to all of those knots, we will come back to foam rolling again. A little bit at a time goes a long way.
Step #4: Share!
Foam rolling is quite an experience, yes? Did you love it? Hate it? Do you hate to love it or love to hate it? Click here to post on the Facebook Group and tell us about it.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. If you don’t have a foam roller, don’t worry, you can learn about foam roller options here.
Day 4
It’s a mindset day. And this one is important.
By day four, most people have either participated in all the days of the challenge… or they are feeling a little behind.
When we feel behind, we start getting overwhelmed and that overwhelm leads to thought obstacles.
When thought obstacles are put in our way, we get mindset paralysis, which means we don’t do our exercises.
But don’t worry:
If you have gotten to day four and haven’t done all of the challenge days (or any of them for that matter), that’s okay! And that’s what today’s mindset video is about.
With that in mind, here is your Challenge for today:
Step #1: Mindset:
Watch this short minute clip where I talk about “overwhelm”.
I recommend watching even if you aren’t feeling overwhelmed at the moment, because it will prepare you for how to manage any potential feelings of overwhelm in the future.
Step #2: Identify:
How does this video make you feel? Can you breathe a little easier knowing we don’t have to be perfect here?
Step #3: Share!
Want to share your “overwhelm” experience? Or have questions to ask me and the coaches? Or support others who need a boost of kindness to make it through these 14 days? Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Feeling like you want to move your body? You can practice ab bracing or foam rolling. Just go easy and don’t overdo it!
Day 5
Today we go back to ab bracing.
Repetition is important; that’s what makes our muscles get stronger.
So, we repeat the same exercise, and I bet you’ll find that it’s a little easier (or at least you have a better sense of what you are doing, which is a win!)
Here is your Challenge for today:
Step #1: Learn:
Watch (or review) this short clip where I teach the ab bracing exercise.
Click here to watch the longer instructional core video if you want more information on the exercise.
Step #2: Modify:
Remember, if this exercise is too difficult or you want to do it standing or sitting, learning the modification option is always good. Some people like these versions better than the original- and they both get your core strong. Watch the modification video here.
Step #3: Practice:
Try holding the “suck, tuck, and squeeze” for five to 15 seconds. Rest and repeat one or two more times.
See? We are making this a little harder by adding an extra repetition and a few more seconds of the hold.
Does that feel like too much? Do less! Reduce it to one repetition, or fewer seconds.
Does that feel like not enough? That’s okay. We are going to keep adding intensity over time.
Step #4: Share!
Want to share your ab bracing experiences with others? Or have questions to ask me and the coaches? Click here to post on the Facebook Group. Let’s talk about our suck, tuck and squeeeeeeeze!
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
Day 6
One of the most common concerns from Autoimmune Strong members is that they don’t feel like they are doing “enough”.
Is this you? Do you ever have the feeling that you aren’t doing “enough”? If so, you’re experiencing one of the biggest thought obstacles that lead to intense setbacks.
You MUST watch today's video where I tell you all about what this thought obstacle is, why it sabotages you, and how you can avoid it.
With that in mind, here is your Challenge for today:
Step #1: Mindset:
Watch this short minute clip where I discuss the pitfalls of “not enough” thinking.
Step #2: Identify:
How does this make you feel? Do you have these thoughts? I bet you do; they happen to all of us. Even me.
So, I encourage you to take a minute to make a plan of action: How are you going to talk to yourself when these “not enough” thoughts pop in your head and ruin your day?
Step #3: Share!
Want to share your “not enough” thoughts? Want to see how others work through these thought obstacles? Do you have questions to ask me and the coaches? Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Feeling like you want to move your body? You can practice ab bracing or foam rolling again. Just go easy and don’t overdo it!
Day 7
Time for something new!
It’s time to talk about our feet and ankles!!!
These can be easily forgotten parts of our bodies when we’re considering fitness, but they’re actually super important to our physical routines. For some reason, few fitness experts talk about these important body parts. Well... except for me!
I believe that the feet and ankles are the most important body parts. They carry us around all day, we want them to be strong and flexible!
Here is your Challenge for today:
Step #1: Learn:
Today we have two quick videos on the foot:
Watch this short clip where I teach about foam rolling the foot.
Next, watch this short clip of my favorite foot and ankle exercise called “short foot.”
Step #2: Modify:
The original exercises are done standing, but you can also do these sitting in a chair while you’re at your desk or even watching tv. Watch the modification video here.
Step #3: Practice:
Try some gentle foot foam rolling (either the regular or the modified) for just one minute. (Don’t push too hard on the foot or do it too long. Just like the rest of your body, your foot can get overworked)
Try doing short foot for one to three repetitions.
Does that feel like too much? Do less! Reduce it to one repetition or fewer seconds for each repetition.
Does that feel like not enough? That’s okay. We are going to keep adding intensity over time.
Step #4: Share!
Want to share your foot foam rolling and short foot experience with others? Or have questions to ask me and the coaches? Click here to post on the Facebook Group!
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Want to watch the full 15-minute foot and ankle video? Click here to watch!
Day 8
Up until now, all our mindset videos are about how to avoid negative thoughts.
Today, I want to shift that into something more positive.
With that in mind, here is your Challenge for today:
Step #1: Mindset:
Watch this short clip where I discuss replacing old thoughts with new thoughts, as well as how to create more positivity in your life- and why this matters when it comes to exercise.
Step #2: Identify:
How does this make you feel? Are you ready to usher out the old thoughts and bring in the new?
Step #3: Share!
Want to share your new positive thoughts? Want to see how others are creating these mindset shifts? Do you have questions to ask me and the coaches? Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Feeling like you want to move your body? You can practice ab bracing, foam rolling or short foot again. Just go easy and don’t overdo it!
Day 9
We sit a lot. It’s the reality of modern life.
That means our hips get tight and our glute muscles aren’t as strong as they should be.
So today, let’s stretch our hips out and wake up those sleepy glute muscles!
Here is your Challenge for today:
Step #1: Learn:
Today we have two quick videos on the hips and glutes:
Step #2: Modify:
The original exercises are done standing, but as always, we’ve adapted them so you can participate in a seated posture. Watch the modification video here.
Step #3: Practice:
I recommend doing two repetitions on each side of the hip stretch (either the regular or the modified). Hold the stretch for 10-30 seconds for each repetition.
I recommend doing one to three repetitions of glute bridge (either the regular or the modified). Hold the stretch for 15-30 seconds for each repetition.
Does that feel like too much? Do less! Reduce it to one repetition, or fewer seconds for each repetition.
Does that feel like not enough? That’s okay. We are going to keep adding intensity over time.
Step #4: Share!
Want to share your hips and glute experience with others? Or have questions to ask me and the coaches? Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Want to watch the full 15-minute hips and glutes video? Click here to watch!
Day 10
Have you noticed that at the end of each of these emails, I write: “Remember, slow and steady wins the race, and a little bit goes a long way”?
Let’s talk about what that really means, and why I say it so much!
With that in mind, here is your Challenge for today:
Step #1: Mindset:
Watch this short clip where I talk about these phrases and why they’re such an essential part of my fitness vocabulary.
Step #2: Identify:
Does this resonate with you? Is the concept of “slow and steady” new for you?
Step #3: Share!
Want to share what these phrases mean to you? Want to see how others are creating these mindset shifts? Do you have questions to ask me and the coaches? Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Feeling like you want to move your body? You can practice ab bracing, foam rolling or short foot again. Just go easy and don’t overdo it!
Day 11
More foam rolling! Time to give it another go, and get in a little deeper.
The more we foam roll, the more our body releases it’s tension- and this is a good thing!
Here is your Challenge for today:
Step #1: Learn:
Watch (or review) this short clip where I teach lower body foam rolling.
Step #2: Modify:
Remember, the floor foam rolling is not the only option. If you would prefer a non-floor option, please watch this modification video, to learn how to do it standing or sitting in a chair.
Step #3: Practice:
Foam rolling doesn’t have repetitions like the other exercises do. So, follow these recommendations:
If you are new to foam rolling, keep practicing with it and seeing how it feels (either with the regular or modified). Don’t spend more than 10-15 minutes foam rolling if you are new. We don’t want to overwork your body.
If you have foam rolled before, I recommend going through all of the body parts: the calves, quads, hamstrings, glutes and finding a few knots to release.
Don’t forget to drink water to flush out the toxins!!!!
Step #4: Share!
Foam rolling is quite an experience, yes? Tell us about it! Did you love it? Did you hate it? Do you hate to love it or love to hate it? Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Want to watch the full 15-minute foam rolling video? Click here to watch!
Day 12
The finish line is around the corner; only a few more days until we are done!
With that in mind, here is your Challenge for today:
Step #1: Mindset:
Watch this short video where I talk about how success REALLY looks when it comes to exercising with an autoimmune disease and why we need to think long term when it comes to health and fitness.
Step #2: Identify:
Take a minute to check in with your body. How are you feeling? Is your body feeling less tense? A little more strength? A little more confident?
Find a piece of paper and a pen and write the most important thing you learned during this challenge. What is the one takeaway you will carry with you?
Step #3: Share!
I would love to hear your biggest takeaway. Please share it with me- and with the others! Click here to post on the Facebook Group.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong.
In Strength + Love.
Your Coach,
Andrea
PS. Feeling like you want to move your body? You can practice ab bracing, foam rolling, short foot, or glute bridge again. Just go easy and don’t overdo it!
Day 13
I saved the best for last...it’s our spine, shoulder and neck day!
The more we move our back, the more mobility we gain, which results in less back pain. So today, I am including three exercises that start to loosen up your spine.
Here is your Challenge for today:
Step #1: Learn:
Today we have three quick videos for the upper body:
Watch this short clip where I teach the forward fold.
Then, watch this short clip of the cat/cow.
Finally, my favorite chest stretch. Watch here.
Step #2: Modify:
Then, if you would prefer a non-floor option, please watch this modification video to learn how to do these exercises standing or in a chair.
Step #3: Practice:
Hold the forward fold and chest stretch for five to 15 seconds.
Do 10 cat cow exercises.
Do each exercise one to three times.
Does that feel like too much? Do less! Reduce it to one repetition, or fewer seconds.
Does that feel like not enough? That’s okay. Let’s see how your body feels with this before we do more.
Step #4: Share!
How did these upper body stretches make you feel? Tell us! Click here to post on the Facebook Group and tell us.
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Want to watch the full 15-minute spine, neck, and shoulder video? Click here to watch!
Day 14
YOU DID IT! YOU COMPLETED THE 14 DAY CHALLENGE!!!!!!!!!!
For today’s mindset video, I’m going to talk about how to carry what you learned here into the next stage of your life, as well as what to do next with Autoimmune Strong so you don’t lose momentum.
Step #1: Mindset:
Watch this short clip! It’s celebration time!!!!
Step #2: Identify & Journal: Find a piece of paper and a pen and journal about what’s next. What was your greatest success in this challenge? What are you most proud of? How are you going to carry your success forward into the upcoming weeks?
Step #3: Celebrate!!!!!! You did it!
Step #4: Share!
Congratulate yourself and all the others who completed this Challenge with you. Tell us how you’re going to celebrate today! Click here to post on the Facebook Group.
You are amazing! You are strong! And this is just the beginning!
Remember: slow and steady wins the race, and a little bit goes a long way.
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Tomorrow I will be sending an email with details about what to do next now that the Challenge is over. Stay tuned!
What To Do Next???
It’s only been a day since our 14 Day Challenge ended, but I know that many of you have questions about what to do next…
So here are your next steps!
If you were NEW to Autoimmune Strong before the challenge began:
The next step is to check out the Start Here Page! It will give you step-by-step instructions for beginning the Autoimmune Strong program (including a quiz to help you pick the right calendar for you).
If you were NOT NEW to Autoimmune Strong before the challenge began:
You can either start from the beginning again at the Start Here Page
OR you can pick up where you left off with your calendar and exercise videos
Any questions? Send us an email at info@getautoimmunestrong.com or post on our Facebook Group here.
Remember: like you’ve already proven to yourself over the past two weeks, slow and steady wins the race, and a little bit goes a long way.
Don’t give up now! The journey is just beginning!
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. Did you know that you can save money by switching to the Autoimmune Strong Annual Membership? At any point in your Autoimmune Strong journey, you can upgrade your membership from monthly to annual- which means that you get a full year of the Autoimmune Strong membership AND you get to save $80! Click here to make the switch.
What To Do Next??? Part Two
I know that many of you have some questions and worries about what to do next… so let’s get to it!
First, I want to speak to the people who were unable to finish (or even start) the 14 Day Challenge.
I know that many of us beat ourselves up when we commit to something and we don’t finish it (my unfinished knitting project is a constant reminder)... but I am here to tell you to release yourself from that kind of thinking. Because really- it’s okay. Life gets in the way sometimes, and we can’t always follow through on things, even when we know that they are exactly what we need.
In fact, the 14 Day Challenge can be tricky to follow, because it adheres to such a strict timeline- and we all know that having to do something consistently for 14 days can be really tough. So, I’m glad you are here for the “What’s Next” email… because I bet you will find the regular Autoimmune Strong program much easier to follow. You can do it on your own timeline, just a little bit, and you can get to it when it works for you.
So- I want you to go into this next phase of your Autoimmune Strong experience feeling excited… because just doing a little bit of the right kind of exercise, even if it feels hodgepodge and sporadic- is actually the first step towards forming the right kind of exercise habits and getting the results your body needs. You’ll be surprised at how much stronger and more confident in your body you’ll feel!
Next, I want to speak to the people who DID finish the 14 Day Challenge.
Because finishing the challenge comes with its own set of worries and concerns. Most often, people who are successful at the challenge are also people who find the daily emails to be super helpful reminders to do their exercises, and they worry about “falling off the wagon” when those emails stop.
But don’t worry- you are ready to take off your training wheels and fly! Finding the inner desire to move a bit each day is a wonderful thing. Trust that you have created these good healthy habits over these last 14 days! (And don’t worry- the calendars are here to support you too!)
So, regardless of which group you are in- here are your next steps!
If you were NEW to Autoimmune Strong before the challenge began:
The next step is to check out the Start Here Page! It will give you step-by-step instructions for beginning the Autoimmune Strong program (including a quiz to help you pick the right calendar for you).
If you were NOT NEW to Autoimmune Strong before the challenge began:
You can either start from the beginning again at the Start Here Page
OR you can pick up where you left off with your calendar and exercise videos
Any questions? Send us an email at info@getautoimmunestrong.com or post on our Facebook Group here.
Your Autoimmune Strong journey is just beginning!
I believe in you! You ARE Autoimmune Strong!
In Strength + Love.
Your Coach,
Andrea
PS. I just wanted to send a reminder that you can save money by switching to the Autoimmune Strong Annual Membership. At any point in your Autoimmune Strong journey, you can upgrade your membership from monthly to annual- which means that you get a full year of the Autoimmune Strong membership AND you get to save $80!
My favorite thing about the annual membership (besides that money saving part) is that it takes the pressure off. You have a whole year to inch your way through the Autoimmune Strong program, which is exactly the way it works best.