I made a little lecture video for you! (And two special announcements!)
To My Wonderful Autoimmune Strong Members:
I am finally beginning to emerge from my cocoon of sick and am starting to feel better. I have had two days in a row of no naps! And I am not pushing through, it’s that my exhaustion is beginning to pass. I am so relieved- this is a huge success for me. And it’s a huge success for you… because now that I am feeling better, I am ready to get back to producing new stuff to help and support you!
I finally felt good enough to record this little lecture for you. It’s all about the importance of managing the stress & anxiety and why that is essential now more than ever, during this pandemic. We MUST manage our stress and anxiety to prevent flare-ups… and exercise is the best way to do it!
There’s lots of education tidbits in here, so please watch…
AND… in this video, at the end, I made 2 special announcements:
It’s time for a challenge! I know you love the 30 day challenges, but 30 days feels too big and overwhelming and hard right now, so I have created a modified challenge that feels like a better fit for our needs right now. A 14 Day Quarantine Challenge is coming your way! The challenge begins Monday May 11th, and as we get closer to the time, more details will come. (And there is no need to register for this challenge- as a member you are automatically enrolled!)
For all monthly members- I am offering a discounted opportunity to upgrade to an annual membership- with a big discount over the monthly membership. So if you are in it for the long haul, this is a really good deal. To get this upgrade, just click on the link here, scroll down to the annual membership option and follow the prompts.
Finally, I wanted to share here a few member stories about how important the Autoimmune Strong exercise has been in helping them navigate this new unstable world:
“I am finding solace in my Autoimmune Strong routine. Together with my accountability body, we make sure to inspire each other and assist one another if we are feeling blue. Could not have asked for a better workout friend :)” - Karolina, Autoimmune Strong member
“Despite the current situation, I've had quite a good week. I've been working through the daily exercises, and I'm now feeling quite good. I've managed to keep to the diet changes and water intake increase. It's good to have a routine to keep to during these uncertain times. I am thoroughly enjoying the course and the group.” - Elizabeth, Autoimmune Strong member
I just finished the first week of Autoimmune Strong and I am feeling very proud of myself. I feel like I'm already seeing the benefits of this programme because the last two days I've started to (hopefully) come out of a flare up I've been stuck in since Christmas and I've been in the best mood! - Etain, Autoimmune Strong member
I know that many members are having trouble getting motivated right now (which is totally normal and okay right now, given our current situation.) This is the purpose of the 14 Day Challenge, to help hold your hand and help you break through- just like these members did!
And don’t forget- the next members only zoom call is on Thursday May 14th at 1:00 pm Eastern. Don’t worry I’ll send you another reminder before with the link to join!
As always, don’t hesitate to email me with any questions. More info on the 14 Day Challenge coming soon, mark your calendars- we begin on Monday May 11th!
With Love,
Andrea
Members Only Newsletter: Getting Started When You're In A Flare
To My Wonderful Autoimmune Strong Members:
Not so many logistics this week but lots of important tidbits!
A number of you asked for the link to the replay of the Members Only Facebook Live I hosted last weekend, so here ya go: click here to see it now.
I wanted to give you a reminder to mark your calendars for the next members only zoom call on Thursday May 14th at 1pm Eastern. Don’t worry, I’ll send you another reminder closer to the day, along with the link!
Danica, a member, wrote this really helpful blog post about her Autoimmune Strong experience that you can read here.
New member Jamie asked about how to begin to exercise when you are experiencing a flare, so I wanted to share my answer to her with you all here:
“Getting started is very hard, especially when you are in a constant flare and have so much on your plate. I have seen many many people start this program in situations like yours, in a flare, feeling weak and fatigued and overwhelmed with life's responsibilities. Here are the steps I find to be most successful.
1) Start by taking a deep breath and release it slowly. I bet you are so busy that your body is accustomed to shallow tense breathing. This act of deep breathing will start to slow you down and release the tension.
2) Recognize that you cannot pour from an empty cup. Flares are triggered by stress. Pushing through life will only exacerbate this. So, taking some time everyday for yourself is not selfish. It will actually help you recover so you have more energy to devote to your family.
3) Ab bracing and foam rolling (the first two sections of the Autoimmune Strong program) will help to decrease the flare. So don't wait until the flare ends to start- that may never happen. Start now.
4) When you start, go very very slowly. Start with 5 to 10 seconds of ab bracing. That's it. And gentle foam rolling. A little goes a long way. And as you get accustomed to it, you can add more.
I hope this advice helps you! As you know, you can always message me on Facebook or send me an email at info@getautoimmunestrong.com. I am always here to support you! (My response time is a little slower than usual because I am still recovering and need rest- but I promise to always respond!)
Stay home, stay healthy, and keep going!
With Love,
Andrea
Members Only Newsletter: Small Group Coaching, Facebook Live, and Getting Back to Exercise
To My Wonderful Autoimmune Strong Members:
So many exciting things to cover… Please read carefully so you don’t miss a thing!
Small Group Coaching Enrollment for Next Session Closes TOMORROW! Small group coaching is perfect for when you are feeling stuck and unmotivated. It’s an amazing thing to have a coach who you can talk to on a weekly basis, who can help you figure out what next steps to take. So, if you are looking for some extra personalized coaching and a little positive motivation and encouragement, I encourage you to give it a try! All members get a $100 discount off small group coaching membership using code SGC_Spring_2020. (That means it breaks down to just $25 a class!) Click here to learn more.
Registration closes tomorrow night, Sunday April 19th at 12 midnight PST, so if you are interested, sign up now! (And as always, if you have any questions about it, just email me at info@getautoimmunestrong.com.)
Members Only Facebook Live Session: I know that so many of you have questions about my personal experience with the corona virus, so I will be hosting a Facebook live tomorrow, Sunday April 19th, at 1:00 pm eastern time in the members only Facebook group. This is special, just for members- so come and visit with me and let’s chat! Click here to go to the members only group on Facebook..
New Autoimmune Strong Workout Video: The good news in my recovery journey with Coronavirus is that I can finally breathe well enough to get back to some exercise! And of course, I filmed it so you can follow along. This is my first exercise routine after being stuck in bed for so long. The focus was on releasing my tight muscles, which were aching after so much time sitting, resting and sleeping, so it’s mostly foam rolling and stretching. There isn’t any talking in it because talking and moving is too hard on my lungs right now, but I hope you enjoy it nonetheless. You can watch it here:
(and sorry about the prominence of my foot! Apparently, I’m not great at filming my home workouts!)
And finally, MARK YOUR CALENDARS! The next members only zoom call is scheduled for May 14th at 1 pm eastern. I promise to send a reminder closer to the time.
I have been so excited to hear from so many members about how Autoimmune Strong has provided a comforting routine during this corona lockdown. That’s great! And for those of you still struggling to find a routine? Don’t feel bad- it’s hard to motivate during a pandemic. And also- please don’t struggle in silence. Reach out to me via email or facebook, I am here to support you always!
Stay home, stay healthy, and foam roll on.
With Love,
Andrea
Members Only Newsletter: Announcements, Updates, and Solidarity
To My Wonderful Autoimmune Strong Members:
My health update: I did have the Corona virus and it has laid me flat for 2 weeks. I started to feel better and was back up on my feet for a few days and then things got worse again, and now I have a severe case of bronchitis. But I am now on antibiotics and am hopefully on the mend for real this time. (If you are curious about the details of my struggle with the virus, I talk about my experience in detail in the zoom call replay link below.)
Small Group Coaching is still enrolling! If you are struggling to get through day by day and need some extra coaching, encouragement, accountability, motivation and love… then I encourage you to check out small group coaching! Coaches Krysti and Alissa are incredible and they will give you that boost you need right now to get through these trying times stress, anxiety and flare-up free. Registration is open, spots are limited, and as always, all members get a $100 discount off small group coaching membership using code SGC_Spring_2020. (That means it breaks down to just $25 a class!) Click here to learn more.
Members Only Community Call:
On Thursday we got together for a members only zoom call. We didn’t talk a lot about exercise actually, but instead, we talked about the experience of living with chronic illness and corona. It was pretty deep and significant I think- so take a listen (you can watch the replay here). I have added a short clip here that might resonate with you. It’s about how I was nervous to call my doctor and tell my family when I started to not feel well because I am often labeled as a “hypochondriac”.
I hope you all continue to stay home, stay safe, and foam roll on!
And remember- if you are feeling stuck or unmotivated, don’t go at it alone! Reach out to me via email or the Facebook group… I am here to support you!
With Love,
Andrea
Major Updates: Health, support, and program additions!
To My Wonderful Autoimmune Strong Members:
Hi all! I know you have been wanting updates on my health… bottom line is that it’s a long long road, but it’s getting better every day. Thanks for all your love. It means more to me than I can even communicate.
The 30 Day Challenge is OVER! The obstacles that we face in the 30 day challenge are always great- but never has then been an obstacle like we are facing right now. And thanks to everyone who responded about the Corona challenge idea- glad to know you liked it! Stay tuned, I am working to put it together for you now.
If you are struggling to get through day by day and need some extra coaching, encouragement, accountability, motivation and love… then I encourage you to check out small group coaching! Coaches Krysti and Alissa are incredible and they will give you that boost you need right now to get through these trying times stress, anxiety and flare-up free. Registration is open, spots are limited, and as always, all members get a $100 discount off small group coaching membership using code SGC_Spring_2020. Click here to learn more.
Don’t forget- members zoom call with me today Saturday April 4th at 1pm Eastern. Just click here:https://zoom.us/j/4018249042 and it will take you right to the zoom call.
And, drumroll please… we are almost ready to release Level 4 and Level 5 of the Get Stronger series along with the calendars and workout videos- so there will be more Autoimmune Strong exercises ready and waiting for you!
So… stay home, stay safe, wash your hands, and foam roll on!
With Love,
Andrea
MEMBERS ONLY NEWSLETTER: An Update On Andrea’s Health!
To My Wonderful Autoimmune Strong Members:
So much has changed in a week. Last week, I announced daily office hours to support you all in these uncertain times. And then- I got sick! We still aren’t sure with what. I was exposed to someone who tested positive to COVID-19 but because I didn’t require hospitalization they couldn’t test me (due to limited testing in my area). So we will never know if it was that or something else entirely. Either way, I took the week to stay in bed, rest and recover. I am slowly coming out of it, and should be back in business next week.
I wanted to say two very big thank yous. First, to Coach Krysti and Coach Alissa, the awesome Autoimmune Strong Small Group Coaching Coaches, who met with you during this week’s daily office hours when I couldn’t. I am so glad you got to meet them! They are truly incredible women who have so much insight to offer.
And second, I wanted to thank each and every one of you for such incredible love and support while I have been sick. You are the best!
Ok, and now for AIS program updates. Lots of info here, please make sure you read!
30 Day Challenge: We are about to finish the 30 day challenge! Those of you still doing it are rock stars!!! Let’s make the last few days finish strong!!!
QUESTION: Are you interested in another 30 day challenge? Or is doing a 30 day challenge during quarantine too much? I am thinking of creating a “Corona” challenge- a little different than the original 30 day challenge- is this interesting to you? Something to keep us going during this period of social distancing? Or does this feel too overwhelming right now? Click here and let me know what you think:
Zoom “Office Hours” with Andrea: Given my health issues, I am going to have to stop the daily office hours for now. BUT- I am going to offer one this coming Saturday April 4th at 1:00 pm eastern. So put it on your calendars and use this link https://zoom.us/j/4018249042 and it will take you directly to the zoom call. See you then!
Get Stronger Series: We are almost ready to publish the rest of the Get Stronger Series! So, just a heads up that the Level 4 workout series, the calendar, as well as all of Level 5 will be up on the site very very soon! Stay tuned!!!!
Member Letters: I absolutely love how there is so much love and support happening on the member Facebook page. But there are many members not on Facebook. So I had the idea of creating a member email series. Basically- the vision is this: each week, a member shares something with the AIS community. It can be a picture of their workout space, or a description of their favorite exercise, or a story about how your pet gets in the way when you workout. It can be anything, really. I’m just looking for a way for you all to to share with other how you are showing up for yourself, getting stronger- just something that you think would inspire others. These are trying times and we need as much inspiration as we can get. So if you are interesting in sharing, let me know! Drop me a note with the link above, or email me at info@getautoimmunestrong.com.
I hope to have more exciting updates for you next week, as I complete my recovery and get back to work.
Anything else you need? PLEASE let me know! I am here to support you!!!
With Love,
Andrea
MEMBERS ONLY NEWSLETTER: Chat With Me!!!!
To My Wonderful Autoimmune Strong Members:
I want to support you as much as I can, so read all the offerings here!
30 Day Challenge: I know many of you are finding it difficult in these times to stick to the daily requirements of the challenge. If this is you, then don’t worry about completing the challenge- just do what you can do. It’s okay, give yourself grace… we will do another challenge again when the world is not in crisis.
And for those of you still showing up for the challenge every day? KEEP GOING!!!
Members Only Call: We had our additional members call on Thursday- and we talked a lot about short foot and foam rolling. It was good to see your faces and know that so many of you are keeping up with your daily progress!!!
We talked about two topics I want to highlight in light of the current events:
1. Mary said that she was having difficulty moving up to the next level, even though her body feels ready, her brain feels like it’s too much to take on new stuff right now. My advice? If it feels overwhelming to move on? Then don’t! Stick with what feels safe and comfortable right now. Listen to your body and do what feels right, especially right now.
2. Daphna said that she is feeling overwhelmed and paralyzed by the news and finding it hard to motivate to exercise at all. And I think there are many of us who can relate! So, if you want more connection and motivation, here are some options:
Join me today on the members only Facebook page for a Facebook Live session at 3:00 pm eastern. All you have to do is go to the page at that time and you will see the live happening in progress.
Join me on zoom each day at 5:00 pm est for “office hours”- more info below.
Request an accountability buddy if you want one. To do that, email me at info@getautoimmunestrong.com or post on the Facebook group.
Use the Facebook group private page for support.
Or schedule a private call with one of our coaches! Email me and I will connect you with either Krysti or Alissa.
Zoom “Office Hours” with Andrea! Due to the pandemic of the Corona Virus, we need social connection and exercise now more than ever. So I am adding more members calls for you all!
Everyday at 5 pm est, I will be on zoom, ready for a chat. Come talk to me! And perhaps we can even do our exercises together.
This begins Monday March 23rd at 5 pm est. To join the call, click on this link: https://zoom.us/j/4018249042 and it will take you directly to the zoom call.
(I know the 1 pm eastern call time was tough for everyone to attend, so hopefully the 5 pm time works better? I will be doing this on the weekends too.)
Anything else you need? PLEASE let me know! I am here to support you!!!
With Love,
Andrea
MEMBERS ONLY NEWSLETTER: COVID-19 edition
To My Wonderful Autoimmune Strong Members:
What a strange and unsettling time we are living in. But despite the anxiety and panic we are all feeling- I am here to tell you that exercise is needed now more than ever! So- don’t let this knock you off your journey. I am here to support you through a number of different ways.
30 Day Challenge: We are about to enter week 3 of the 30 day challenge! For those of you who are still hanging in there- you are doing great! And I know that some of you dropped off because life got in the way, so I wanted to encourage you to reach out to me, either via email or Facebook and let’s talk about what happened and how to get you back in it. Just because you had a hard week doesn’t mean you have to be done with the challenge! I want to support you in getting back into it. Exercise is needed now more than ever!
However, there are many of you who may be finding it impossible to stick to the 30 day challenge right now. If that’s you- please shed any guilt you might feel about it. This is an incredibly overwhelming and stressful time and we can only do what we can do. Instead- just think about one thing- what is a little bit of exercise that you can do each day? Something small every day goes a long way. Just do what you can do and keep ab bracing and foam rolling. That’s something indeed!
Members Only Call: We had our monthly members call this past Thursday, and it was perhaps the most popular members call we have ever had! We talked about the following topics:
The Corona virus and why it is really important now more than ever to stick with our healthy exercise practice
What to do if you are having trouble releasing your neck and shoulders during ab bracing
How to get out of the cycle of overdo and crash...
How to take care of yourself during a chronic flare…
And more…
I wanted to highlight this clip- because I think if nothing else, this is a really important part of understanding what it means to “listen to your body”. Thanks Lizzy for asking such a great question!
We talked about how to listen to our bodies and conserve energy for about 20 minutes more than just this clip itself- so if this conversation is interesting to you I encourage you to listen to the whole thing! Here is a link to the entire replay of the call. (Scroll all the day down, the most recent ones are at the bottom of this link)
Additional members only calls! As I mentioned in my email, due to the pandemic of the Corona Virus, we need social connection and exercise now more than ever. So I am adding more members calls for you all! The next one is Thursday March 19th at 1:00 pm est. To join the call, click on this link and it will take you directly to the zoom call. (and don’t worry, I will send a reminder closer to the time)
Now, I know the 1:00 pm eastern call time is tough for everyone to attend, so here is a link to a quick survey, please fill it out and maybe we can find a time that works better for everyone)
And finally, a little quick tip thought about the CoronaVirus. It’s a scary time, especially for people like us with compromised immune systems… so we definitely need to protect ourselves. But- anxiety causes stress, which causes flare-up, and when our bodies flare we are less able to fight off any viral exposure, so… try and stay calm in the next coming weeks. I know it’s hard (for me too!) but it’s important. Deep breaths, ok?
With Love,
Andrea
Introducing the Members Only Newsletter!!!
Hi Autoimmune Strong Members!!!
Welcome to the first installment of the members only newsletter!!!!
Today’s topic is all about ab bracing. I wanted to send you a quick informative video, talking about the challenges of abdominal bracing for the first time. I am going to answer some frequently asked questions about this amazing, popular, and effective movement, because it’s not so easy to do in the beginning.
frequently asked questions ABOUT ABDOMINAL BRACING:
Why is it so hard for me to breathe and suck my stomach in at the same time?
What do I do if I can hold the suck and tuck but not the squeeze part?
In the beginning, how often should I be doing my ab bracing?
WATCH THE VIDEO FOR ANSWERS!
And now… for some ab bracing inspiration. For those of you who are new to this exercise, I want to show you what’s possible if you stick with this simple practice!
“I just completed 3 times for 30 seconds each. I’ve noticed the more I practice, the easier it’s getting.”
- Josephine
“Did abdominal bracing video this morning and will do foam rolling before bed. I find I’m more aware of my abdominal muscles and find myself bracing throughout the day.”
- Denise
“This is my second challenge. I actually hurt myself the first one pushing my daughter out of the snow bank she got the car stuck in. I followed the foam rolling and ab bracing through the injury and healed faster!!”
- Tracie
So- I hope that this newsletter helped you to keep going with the bracing technique. Keep going, keep up the great work, and remember, even just a teeny tiny bit goes a long, long way.
AUTOIMMUNE STRONG MEMBERS ONLY SPECIAL EVENTS:
The 30 Day Challenge is under way! For those of you doing it, keep going, you are doing great! Remember, if you get knocked off by a few days it’s ok! And if you aren’t doing it right now? That’s cool too! You can go at your own pace. (All of the 30 day challenge posts are up in the portal so you can always refer back to them, you can find them here)
This coming Thursday March 14th at 1 pm est is our group community call! If you haven’t attended one of these before, they are super fun and super informative… you get to talk in real time, face to face with me (and other AIS members too!). Lots of information is discussed there. AND we always post the replay on the website. Just go to the Bonus Content tab on the menu bar and click on Community Calls Archive, and you will find ALL the calls stored there, from the beginning of time! Anyways, I hope you can make it so we can chat in person, but if not, I will send a link to the recording via email. (Check the community call email I sent earlier this week for all the details on how to attend the call).
I am proud of each and every member for being here and showing your body some love.
You are awesome!
With Love,
Andrea
Step Counters
Each product featured here has been selected by Andrea as her favorite most recommended and useful items. They are recommended but certainly not required to purchase in order to be successful at Autoimmune Strong. If you make a purchase using the links included, we may earn commission.
Step counters can be incredibly useful tools for measuring success in a cardio program. The key is to set a reasonable goal for what your steps should be.
In the cardio party, I am going to teach you how to set the right cardio goals using a step counter. We are going to set these goals based on our exercise tolerance levels, and we are going to use the step counter to help protect ourselves from exercise induced symptom flare-ups.
Before we get started, you will need a step counter. Any kind will do. A cell phone, a wrist tracker- any step counter will work.
Personally, I use this one.
I leave it by my bed at night, and in the morning, as I get dressed, I stick it in my bra. I know, it’s probably not where it is meant to go, but that way, it counts each and every step. Every time I get up to go to the bathroom or drink some water. It’s lightweight and I hardly know it’s there.
But if you prefer a wearable, there are a million options on the market. And as I said, your cell phone should be able to do this for you too.
All About the Autoimmune Strong Calendars
Welcome to Autoimmune Strong!
One of the first steps you must take as a new Autoimmune Strong member is to select a calendar. This can be a daunting task- so don’t worry, we have a quiz to help you find the right calendar for you.
If you are reading this, most likely you have already taken the calendar quiz and been given a recommended Autoimmune Strong calendar to follow. If not- no worries- click here to take the quiz now.
The Autoimmune Strong exercise philosophy is all about listening to your body and giving it what it needs. The program itself is designed to be a go at your own pace kind of program. But the thing is- it’s hard to go at your own pace if you don’t yet know how to listen to your body, or how to make educated decisions about what “go at your own pace” even means.
This is the purpose of the Autoimmune Strong Calendars. These calendars are here to show you the way. The calendars are designed to be a guide for you, to help you follow the program. It gives you a schedule of what exercise video to do and when.
Why does this matter?
Well, the goal of Autoimmune Strong is to get you feeling stronger, more flexible and more mobile which leads to you feeling more capable, more energetic, and more confident.
We cannot achieve this goal if we are constantly in pain or having flare-ups and setbacks.
So, as we begin, we have to do things in a very specific way in order to get our bodies moving without these flare-ups or setbacks.
We have to start with foundational exercises, like ab bracing and short foot, that begin to wake up the body and activate important muscles.
We have to begin to loosen up our body through foam rolling, so our muscles can start getting blood flow back into them.
We have to begin practicing the habit of noticing how our body feels.
We have to begin practicing the habit of showing up for ourselves in a loving way, each and every day.
AND… we have to do this without overwhelming our nervous system.
Because if you have been living with pain and flare-ups for a while now, your brain is already conditioned to fight or flight. If you have struggled to exercise before, your brain is already conditioned to be fearful of exercise, and it’s going to work hard to de-motivate you, as a method of protection and self-preservation. Your brain is going to have difficulty trusting the process.
If you are a person who is an over-exerciser? Your brain is going to tell you that this kind of exercise isn’t enough. That you should be sweating, pushing, feeling the pain. That’s old patterns of conditioning stuck in your brain, that we have to undo.
If you are a person who doesn’t exercise? Your brain is going to tell you that this is hard, that you can’t do it. Because perhaps you have gotten hurt or flare-up from exercise before.
So, we have to teach your brain and your body to trust. And that’s where the calendars come in.
By doing what’s laid out on the calendars, we make sure that you get just enough exercise to get started- without freaking your brain and body out. We pace the exercises out over a long period of time, so you get a little bit each and every day. We make sure to rotate through different areas of the body, so you don’t overwork one area or another. And we build in rest days, because rest is just as important as movement.
As you begin this practice, both your brain and your body begin to get comfortable with the process. Your muscles start adapting, and the habits start to kick in. This is what allows progression over time. Eventually, you will get through Level 1, and move onto Level 2, and so on.
Because of all this, picking a calendar that matches your body's needs is very important. And evaluating that calendar along the way is equally as important. Here are some guidelines that should help:
What are the differences between the calendars?
All the exercises follow the same workout system, and use the same exercise videos. The big difference is the pacing. There are two main differences between the three calendars are: Repetition and Rest Days.
The more we repeat an exercise, the more our body adapts to it. Neuromuscular patterns are created, muscles are strengthened and postural changes occur. The more we repeat an exercise, the more effective it is.
Rest days are important for exercise recovery, building strength and flare-up management. So, our rest days are actually an important component of the workout program. We always need to balance out our workouts with rest.
Folks who are experiencing chronic stress and chronic flare-ups require more rest and repetition to get their bodies acclimated to the workouts in a way that minimizes flare-up. This is the philosophy behind the 3 different calendars.
Calendar A is the most advanced calendar of the calendar options, but it is still gentle enough to help you pace yourself and not trigger a flare-up. By “advanced” I mean that it goes at the fastest pace, with fewer repetitive days and fewer rest days.
Calendar A is designed for people who have experience with exercise in the past and who aren’t experiencing a ton of flare-up symptoms or living with large amounts of stress. These kinds of people are a good fit for calendar A because they don’t need as much repetition of the same exercises over and over again because of their previous history of exercise. And, because of their lower overall stress levels, they won’t need as much rest time to recover without kicking off a flare.
Calendar B is designed for people who have some exercise background, and are experiencing some flares and stress, but are not in a chronic flare state. This calendar does repeat exercises more often than calendar A and takes more rest and recovery days.
Calendar C is the most popular calendar. It is designed for people who are living with flares, chronic stress, as well as pain, exhaustion, and limited mobility. Calendar C relies heavily on the modification videos, and uses the most amount of repetition and rest days. The pace is very easy and gentle, which is perfect for flare recovery.
There is no “good” or “bad” calendar. Traditional exercise programs have made us feel shame if we can’t do the harder, more aggressive kinds of exercises. They have taught us to aim for the toughest thing and push through the pain to accomplish it. This leads us either to constant pain, or giving up entirely.
I encourage you to throw that “achieving” attitude out the window. You are not a better athlete or person if you can do Calendar A, and you are not lazy if you choose Calendar C. The only “right” calendar is the one that is right for you. If you are Calendar C, that’s great! And If you are Calendar A- that’s great too! All that matters is how you feel. If you are able to do the exercises, feel good in your body, and do them consistently with limited flare-ups, that’s what matters.
How to pick a calendar that’s right for you
Our Autoimmune Strong quiz is here to help you select the right calendar for you. However- only you can determine if it is indeed the right match for you- based on how it feels to your body. So… here’s the process to follow to help you determine if the calendar you are using is right for you.
Start with the calendar we assigned to you. Give it a try. Do it for a few weeks.
During those few weeks pay attention to how your body feels when doing it.
Evaluate how you feel. Over time, do you consistently feel like the exercises leave you feeling accomplished but not exhausted? Great, that means you have a good calendar match. If you are finding it hard to motivate, experiencing resistance within yourself, experiencing exhaustion, soreness, or any kind of flare-up symptom, then maybe the calendar is going too quickly for you and you need more repetition and rest days.
How to listen to your body and give it what it needs
Some people find it easy to “pay attention” to their body’s signals, and other people don’t find it as accessible. Watch this flare-up masterclass to learn about the flare-symptoms, and you can track your exercises using this journal here. This will help you tune into your body and learn how to listen to your body’s needs- and make choices accordingly.
How to know when to add extra rest days
You can always add additional rest days. If you are experiencing flare-ups, exhaustion or stress, an extra rest day or two is probably in order. This blog will tell you more about rest days.
If you take a bunch of rest days in a row, try to make sure you incorporate other healthy habits into your day. Drink water, eat veggies. Foam rolling and ab bracing can be helpful on rest days for folks who are farther into the program and are experienced with these exercises.
How to know when to stray from the calendar and do what your body is craving
As you get more experienced with the program, and you start paying attention to your body, you will find that some days your body just craves an exercise. Perhaps your hips need extra attention today. Or you need an extra long foam rolling session. Or you feel tired and just want to ab brace. I encourage you to lean into that, and pause from your calendar. You can always pick up where you left off. Just be cautious to not repeat only the exercises you like. Sometimes the ones that are trickiest are the ones we need most.
How to restart your calendar if you have taken a few days or a few weeks off
Some people like to start back at the beginning, others like to pick back up where they left off. There is no right or wrong way to do it, as long as it feels good. Try it for a few days, see how it feels and evaluate. Another option is to rewind a week or two if you are far enough along, so you repeat things without going all the way back to the beginning.
The calendars have more instructional video days than workout days. What if I want to switch that around?
If you are new to AIS, I don’t encourage you to switch anything up just yet. Get accustomed to the program as it’s designed. But eventually, you can absolutely do more workout videos- as long as you can do them consistently and comfortably without flare.
Is it better to use the printable or clickable calendar?
There is no right one- only which one feels more motivational to you.
You can use the digital version of calendars where you can click straight to the videos scheduled for that day.
Printing calendars can be helpful and motivating. Use stickers like these to track the days you workout or have certain flare symptoms.
The calendars are here to support you and guide you, they are an extra tool to help you learn how to pace yourself, listen to your body, and build strength and energy consistently over time.
And always remember that we are here to help! Here are some frequently asked questions about the calendars. But if you have a question and don’t see it listed, please email us at info@getautoimmunestrong.com or post on the facebook page. We are always here to help.