Chronically Fit

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

19/07/2025

Exercise with early stage Ankylosing Spondylitis?

🌿 Daily AS Mobility & Stability Routine (10–15 mins)

Do this once or twice a day depending on your energy.

1. Pelvic Tilts (Supine) – 10 reps

Gently flatten your back against the floor, then arch slightly. Helps keep lumbar spine moving.

2. Cat-Cow (on all fours) – 8–10 slow reps

Improves spinal extension and flexion without strain.

3. Thread the Needle (Gentle Thoracic Rotation) – 5 each side

Great for maintaining rotation through upper and mid-back.

4. Knees Side to Side (Supine Rotations) – 10 reps

Relaxing and good for the lower back.

5. Bird Dog (Stability) – 5 each side

Improves core control and spine stability. Go slow and controlled.

6. Wall Angels (Against Wall or Floor) – 10 slow reps

Targets thoracic spine and posture. Keep lower back gently pressed into wall if you can.

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🧘 Optional Add-ons (2–3x/week)

Pick 2–3 of these based on energy levels:
• Superman hold (or arms-only if tired) – 10–15 secs × 2
• Side planks (knees bent) – 15 secs each side × 2
• Child’s pose side stretch – 20 secs each side
• Chest opener stretch in doorway – 30 secs
• Glute bridge – 10 reps
• Dead hang from bar (if tolerated) – 10–20 secs

23/06/2025

🌞 𝗖𝗵𝗿𝗼𝗻𝗶𝗰𝗮𝗹𝗹𝘆 𝗙𝗶𝘁 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗕𝗼𝘄𝗹
“Fuel your cells, balance your blood sugar, and support your gut.”

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• ½ cup oats (gluten-free if needed) – soaked overnight
• ¾ cup unsweetened almond milk
• 2 tbsp ground flaxseed
• 1 tbsp chia seeds
• 1 small handful blueberries (fresh or frozen)
• 1 tbsp pumpkin seeds (zinc + magnesium support)
• 1 tbsp almond or peanut butter (for healthy fats + satiety)
• Dash of cinnamon (blood sugar regulation)
• Optional: 1 scoop collagen peptides or plant-based protein (for recovery + satiety)

𝗢𝗽𝘁𝗶𝗼𝗻𝗮𝗹 𝗮𝗱𝗱-𝗶𝗻𝘀 𝗳𝗼𝗿 𝗲𝘅𝘁𝗿𝗮 𝘀𝘂𝗽𝗽𝗼𝗿𝘁:
• A small pinch of sea salt (helps with low blood volume in ME/CFS)
• A few probiotic-rich toppings (e.g. coconut yogurt or kefir if tolerated)

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✅ 𝗪𝗵𝘆 𝗶𝘁 𝗪𝗼𝗿𝗸𝘀 𝗳𝗼𝗿 𝗬𝗼𝘂:
• Energy + Stable Blood Sugar: Slow carbs, protein, and fats to avoid crashes
• Gut-Friendly: Prebiotics from oats, flax, chia + optional probiotics
• Hormone Support: Seeds, good fats, and plant protein help balance oestrogen and cortisol
• Inflammation Reduction: Omega-3s, antioxidants, and low GL ingredients
• Brain & Mitochondria Support: Berries and flaxseed promote mitochondrial health
• No Triggers: Free from dairy, red cabbage, beetroot, wheat, and added sugar

22/06/2025

🩸 𝗪𝐡𝐚𝐭 𝐍𝐞𝐰 𝐁𝐥𝐨𝐨𝐝 𝐑𝐞𝐬𝐞𝐚𝐫𝐜𝐡 𝐓𝐞𝐥𝐥𝐬 𝐔𝐬 𝐀𝐛𝐨𝐮𝐭 𝐌𝐄/𝐂𝐅𝐒 — 𝐚𝐧𝐝 𝐖𝐡𝐚𝐭 𝐘𝐨𝐮 𝐂𝐚𝐧 𝐃𝐨

There’s been some exciting new research into 𝗯𝗹𝗼𝗼𝗱 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝗶𝗻 𝗠𝗘/𝗖𝗙𝗦 — and it could help us better understand what’s going on inside our bodies.

🧪 Researchers are finding signs of:
– 𝗕𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 𝗶𝗺𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝘀
– 𝗟𝗶𝘃𝗲𝗿 𝘀𝘁𝗿𝗮𝗶𝗻
– 𝗘𝗻𝗲𝗿𝗴𝘆 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗶𝗻𝗴 𝗶𝘀𝘀𝘂𝗲𝘀 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗲𝗹𝗹𝘀
– 𝗔𝗺𝗶𝗻𝗼 𝗮𝗰𝗶𝗱 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝗮𝗻𝗱 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻

So what can we do right now to support ourselves?

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✨ 𝗛𝗲𝗿𝗲’𝘀 𝗮 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝘃𝗲, 𝘀𝗰𝗶𝗲𝗻𝗰𝗲-𝗶𝗻𝗳𝗼𝗿𝗺𝗲𝗱 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵:

🔹 𝟭. 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗕𝗹𝗼𝗼𝗱 𝗦𝘂𝗴𝗮𝗿
Your body may struggle to turn carbs into energy — which can trigger crashes.
✔ Include protein + fibre + healthy fats at every meal
✔ Limit ultra-processed carbs
✔ Try small, frequent meals if needed
✔ Notice if fasting or long gaps between meals trigger symptoms

🔹 𝟮. 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 𝗬𝗼𝘂𝗿 𝗟𝗶𝘃𝗲𝗿
Researchers are seeing signs of subtle liver stress.
✔ Reduce alcohol and unnecessary medications (if safe to do so)
✔ Eat green/cruciferous veg like broccoli and kale
✔ Consider liver support supplements: NAC, milk thistle, B vitamins
✔ Hydrate and rest

🔹 𝟯. 𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝗬𝗼𝘂𝗿 𝗘𝗻𝗲𝗿𝗴𝘆 𝗦𝘆𝘀𝘁𝗲𝗺 (𝗠𝗶𝘁𝗼𝗰𝗵𝗼𝗻𝗱𝗿𝗶𝗮)
✔ Pacing is key — rest is recovery
✔ Nutrients like CoQ10, magnesium, B2, L-carnitine may help
✔ Gentle movement or even lying with your legs up can support circulation

🔹 𝟰. 𝗔𝘀𝗸 𝗬𝗼𝘂𝗿 𝗗𝗼𝗰𝘁𝗼𝗿 𝗔𝗯𝗼𝘂𝘁 𝗧𝗲𝘀𝘁𝗶𝗻𝗴
✔ Liver enzymes
✔ Fasting glucose, HbA1c, insulin
✔ B12, vitamin D, folate, ferritin
✔ CRP and inflammation markers
(If you have a understanding doctor)
—

💬 𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗹𝗮𝘇𝘆 — 𝘆𝗼𝘂’𝗿𝗲 𝗹𝗶𝘃𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗮 𝗰𝗼𝗺𝗽𝗹𝗲𝘅 𝗲𝗻𝗲𝗿𝗴𝘆 𝗶𝗹𝗹𝗻𝗲𝘀𝘀.

Your body isn’t broken — it’s trying to protect you in ways we’re only just beginning to understand.
At 𝗖𝗵𝗿𝗼𝗻𝗶𝗰𝗮𝗹𝗹𝘆 𝗙𝗶𝘁, we’re here to help you support your energy gently and realistically — with compassion and science.

29/05/2025

𝐖𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝟎% 𝐚𝐧𝐝 𝟓% 𝐆𝐫𝐞𝐞𝐤 𝐲𝐨𝐠𝐮𝐫𝐭?

The main difference is the 𝐟𝐚𝐭 𝐜𝐨𝐧𝐭𝐞𝐧𝐭, which can affect 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬, 𝐟𝐮𝐥𝐥𝐧𝐞𝐬𝐬, and even 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫 𝐥𝐞𝐯𝐞𝐥𝐬.

𝐇𝐞𝐫𝐞’𝐬 𝐚 𝐪𝐮𝐢𝐜𝐤 𝐛𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧:

𝟎% 𝐆𝐫𝐞𝐞𝐤 𝐘𝐨𝐠𝐮𝐫𝐭:
• 𝐍𝐨 𝐅𝐚𝐭 – as the name suggests.
• 𝐋𝐨𝐰𝐞𝐫 𝐢𝐧 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 – usually fewer calories per serving.
• 𝐇𝐢𝐠𝐡𝐞𝐫 𝐢𝐧 𝐂𝐚𝐫𝐛𝐬 – sometimes slightly more carbs, which might raise blood sugar faster.
• 𝐋𝐞𝐬𝐬 𝐅𝐢𝐥𝐥𝐢𝐧𝐠 – digests quicker, so might not keep you full as long.

𝟓% 𝐆𝐫𝐞𝐞𝐤 𝐘𝐨𝐠𝐮𝐫𝐭:
• 𝐂𝐨𝐧𝐭𝐚𝐢𝐧𝐬 𝐅𝐚𝐭 – richer texture with 5% fat.
• 𝐌𝐨𝐫𝐞 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 – thanks to the fat content.
• 𝐌𝐨𝐫𝐞 𝐒𝐚𝐭𝐢𝐬𝐟𝐲𝐢𝐧𝐠 – can help keep you fuller for longer.
• 𝐁𝐥𝐨𝐨𝐝 𝐒𝐮𝐠𝐚𝐫 𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 – fat slows carb absorption, which may help avoid spikes.

𝐎𝐭𝐡𝐞𝐫 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐨 𝐜𝐨𝐧𝐬𝐢𝐝𝐞𝐫:
• 𝐒𝐰𝐞𝐞𝐭𝐞𝐧𝐞𝐫𝐬: Some 0% options add sugar or sweeteners to make up for the lack of creaminess.
• 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧: Both are high in protein, calcium, and probiotics.
• 𝐓𝐚𝐬𝐭𝐞: 5% tends to be creamier and more indulgent.

𝐈𝐧 𝐬𝐡𝐨𝐫𝐭:
👉 If you’re watching calories or cutting fat, 𝟎% could work best.
👉 If you want something more filling and blood sugar-friendly, try 𝟓%.

27/05/2025

💓 What is Resting Heart Rate—and Why Does It Matter?

Resting Heart Rate (RHR) is the number of times your heart beats per minute when you’re calm, relaxed, and not moving—usually measured when you first wake up in the morning.

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✅ Why it’s important:

Your RHR gives you a quick snapshot of your heart health and fitness level.

🔹 A lower resting heart rate often means your heart is strong and doesn’t need to work as hard to pump blood.
🔹 A higher RHR may be a sign of stress, illness, poor sleep, or that your body is overworking.

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🚨 What affects it?
• Sleep quality
• Stress and anxiety
• Illness or inflammation
• Overtraining
• Medications
• Hydration and nutrition

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🧠 Why track it with fatigue or chronic illness?

If you’re living with ME, long COVID, or fatigue:
• A rising RHR might be an early sign you need to slow down and rest
• A lowering RHR over time can signal improved fitness, recovery, or better sleep
• It helps you manage flare-ups and avoid crashes

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📲 How to measure it:
• Use a fitness tracker (like Fitbit or Garmin)
• Or count your pulse for 60 seconds first thing in the morning

27/05/2025

Weight and appearance don’t tell the full story of your health.

At Chronically Fit, we focus on what truly matters—like how your body feels and functions.

🔬 Bio-markers like:
• Resting heart rate
• Blood pressure
• Blood sugar balance
• VO₂ max (fitness level)
• Inflammation markers (like CRP)
• Sleep quality
• Hormone levels
…can tell us so much more about your health than the number on the scale.

💪 Feeling more stable energy, sleeping better, and recovering faster after a walk or workout?
That’s REAL progress. And it deserves to be celebrated.

🌿 So if your body is healing or simply surviving a tough season, focus on how you’re functioning

26/05/2025

What are the most common autoimmune diseases in the UK. 🇬🇧

1. Rheumatoid Arthritis (RA)
A chronic inflammatory disorder primarily affecting joints, leading to pain, swelling, and potential joint deformity. RA is among the most prevalent autoimmune diseases in the UK.

2. Psoriasis
An autoimmune skin condition characterized by red, scaly patches. While often considered a dermatological issue, psoriasis is immune-mediated and can be associated with psoriatic arthritis.

3. Type 1 Diabetes Mellitus
An autoimmune condition where the immune system attacks insulin-producing cells in the pancreas, leading to elevated blood sugar levels.

4. Coeliac Disease
An autoimmune disorder triggered by gluten ingestion, causing damage to the small intestine. Its incidence has notably increased in recent years.

5. Graves’ Disease
An autoimmune condition leading to hyperthyroidism, where the immune system stimulates the thyroid gland to produce excessive hormones.

These diseases are thought to affect 10% of the population. There are many people that live with these conditions but don’t know they have them yet.

Other significant autoimmune diseases in the UK include multiple sclerosis, inflammatory bowel diseases (such as Crohn’s disease and ulcerative colitis), systemic lupus erythematosus, and Sjögren’s syndrome. Notably, the incidence of Sjögren’s syndrome has doubled over the past two decades. 

The rising cost and diagnosis of these conditions has increased research and development efforts, particularly in the pharmaceutical sector, focusing on innovative treatments like biologics and biosimilars.

Are you going to sit and wait for someone else to help you? There are things you can be doing in the mean time. I’m not suggesting lifestyle changes can cure all disease, what I am suggesting is that the best chance you have is to educate yourself and implement what you learn.

22/05/2025

What Healthy People Don’t Understand About Exercising With a Chronic Condition

When I was healthy, exercise—especially cardio—was tough at first, but then I’d get that endorphin rush. My mood would lift, my energy would go up, and I felt amazing. When I strength trained, I felt powerful. Sure, there was lactic acid or a bit of a muscle pump, but no real pain. It felt good.

But training with a chronic illness is completely different.

Most healthy people—and even many personal trainers who only work with healthy bodies—just don’t get it.

When you lift weights with a chronic condition, there’s no satisfying muscle burn. It’s not a challenge that feels good. It feels like you’ve maxed out your body just trying to do the basics. Your joints hurt. Ligaments feel like they’re pulling. You lose the colour from your face. Sometimes it feels like you can’t breathe. It’s not “muscle tired”—it’s full-body exhaustion, like you’ve been awake for three days straight. And then comes the pain—maybe later that day, or for the next two.

For a long time, that was my reality. Thankfully, I now have days where I can move a bit, where it doesn’t feel like I’m dying—but it still doesn’t feel like it used to.

And that’s the difference.
We’re not being lazy.
We’re not exaggerating.
We’re trying.

I trained for 18 years before I got unwell. I loved it. Exercise used to be my happy place—until it stopped feeling right when I started getting sick.

So please stop shaming people with chronic illnesses, or people who are brand new to movement and finding it hard. It is hard. And it isn’t always fun.

We need a different approach—one that works for our bodies, not against them.

If you’re a coach or trainer and you don’t understand that, please don’t work with people who have chronic conditions. Leave it to those who do—those who have lived it, or who’ve taken the time to truly learn how to support people like us.

And if you live with a chronic condition, know this:
If and when you’re able to move, there is a way to exercise that supports your health, your energy, and even your body composition. You may not be ready yet—and that’s okay—but there’s always something that can be adapted to you.

I see you. Keep going. 💛
—Chronically Fit

19/05/2025

I help people with fatigue or chronic illness build strength, energy, and healthier routines—at a pace that works for you. With a background in health, exercise, and nutrition (and lived experience of chronic illness), I share realistic advice, gentle fitness plans, and tools that support your whole wellbeing.