• Takes into account an inflamed body, and how that body needs to be managed differently than typical bodies

• Prepares the body for movement before adding stressful exercises to the body

• Protects the body from injury by its slow progressive pace and its focus on stability before strength

• Focuses on neuromuscular and pain adaptations- gaining better pain tolerance

As a person with chronic pain, your body is dealing with high levels of inflammation and cortisol. Exercise, while extremely beneficial, can overstimulate your body- exposing you to even greater levels of inflammation and cortisol. This is why I encourage you to go slow through the program. Listen to your body, do what you can, push a little harder when you feel you are ready, and back off when you feel you need to. The calendar is there as a guide, but you do not have to do the exercises as frequently as the calendar recommends.

This is a self-paced program, so follow it as you feel is best for your body. That said, consistency is how you build that capacity for greater pain tolerance we discussed earlier. Stay consistent, try to do something every day, no matter how small it may be. Each little movement teaches your body how to adapt that much more.

There are three types of “pain” you could be feeling here. The first is soreness. Exercise can induce some soreness- that is normal. Soreness feels like a dull muscle ache, and happens when the body is adapting. This type of pain is okay. We don’t want too much of it- as it can stimulate a flare-up. So- if you feel too much soreness, take a day or two off. But a little soreness is ok- and sometimes movement is what is best to take that soreness away.

Now, the second is pain. If you feel dull or sharp pain anywhere- stop immediately. Rest, and if it doesn’t go away, please call a doctor.

Third is flare-up. A flare-up can feel different to different people- but most people with chronic pain know what one feels like. Read this blog post about what to do in case of a flare- and feel free to contact me and I can help you through it.

Autoimmune Strong was designed to provide multiple support systems to help you stay motivated. Chat with people on the facebook page, reach out for an accountability buddy, or check in with Andrea. All of these support systems are here to help you.

Exercise is a critical part of keeping us healthy. However, food is our source of nutrition, and we need proper nutrition to keep our inflammation and pain levels low. The food guide will teach you how to eat to minimize inflammation and cortisol, which will help you get stronger and more capable of performing your daily activities pain free.

You can do Autoimmune Strong without any equipment at all. However, there are a few tools that will make things easier and more effective for you. A yoga mat is helpful, to create a designated space for your workouts. Foam rollers are very helpful too. Check out the extras page for links to my favorite tools Click Here to view the recommended equipment list.

It is really important to listen to your body. Each person if different, and because of that, I cannot promise that this program will work for everyone. It is up to you to be extra attentive to your body, go slow, take rest days, and follow the food guide. I am here for you as support, so if you want extra guidance, please reach out to me at andrea@getautoimmunestrong.com.