Chronically Fit

Chronically Fit Health & fitness consultant BSc Dip

12/09/2026

Who is actually asking for the removable pads in sports bras? Can you identify your self and stop it please.

Many thanks
Love from,
All women

11/09/2026

Why I share studies and why there not “the answer”
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No single study, supplement, or protocol has improved my health and functional capacity on its own. It's the accumulation, dozens of small pieces that's made the difference. Together, they've let me keep living and participating in life. Not as fully as I'd like, but so much more than I could in those first hard years.

So when I share one small piece of research, that's what it is: one cog. Not the whole wheel. If you're in the thick of it too, don't give up. Keep collecting your cogs.

11/09/2026

Nick Norwitz (a mega clever fella) just wrote about a study. (You can read about it if you follow him and engage with his post. It's on Substack too.)
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The study tried to figure out why some people don't respond to exercise as well as others.
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Firstly, yes, it's a thing, you can be a non responder. Also, the study showed that blood sugar control is one important factor in how we respond to exercise. He writes some very interesting stuff that's probably a bit too geeky for most people who just want the practical takeaway.
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So here are the suggestions you can implement straight away:

• Learn how to Control your blood sugar.

• Sleep deprivation will mess with your ability to respond to exercise (and increases cravings too). Find a way to sleep enough.

• Walk after meals.

08/09/2026

Client: Luce, what if I want to lift weights more than twice a week?

Me: lift every third day so you still have 72hrs between sessions. Eg: Mon, Thurs, sun, Wed, sat etc

06/09/2026

🏃‍♀️ 3 things people with autoimmune conditions need to consider when exercising

1. Fatigue and Post Exertional Malaise (PEM)
* The Struggle: Unlike normal post workout tiredness, many experience deep, systemic fatigue that can last for days. This stems from the body fighting chronic inflammation and an inability of the mitochondria to produce energy efficiently.
*How to Manage: Focus on low impact movements and stay well within a 50–70% maximum effort rule. Listen to your body and break workouts into shorter sessions rather than one long, exhausting session.
•
2. Chronic Joint and Muscle Pain
* The Struggle: Conditions like rheumatoid arthritis, lupus, and myositis attack the joints, muscles, and surrounding tissues, causing pain and stiffness. This makes high impact or heavily weighted exercises incredibly painful and can delay muscle repair.
* How to Manage: Prioritize exercises that reduce stress on your joints. This doesn’t mean you can’t lift weights it just means working within your limits. Always prioritize warm ups to lubricate the joints before starting.

3. Exercise Intolerance and Symptom Flare ups
* The Struggle: Because autoimmunity often elevates the body's baseline inflammatory response, high intensity exercise can actually increase inflammatory biomarkers instead of reducing them. This can lead to nausea, flu like symptoms, or intense symptom flare ups.
* How to Manage: Incorporate more recovery days than average and consider working alongside a personal trainer who specializes in chronic illnesses to pace your routine safely.

Ready to get stronger without pushing your body beyond its limits. 💪Chronically Fit offers personalised online coaching ...
01/09/2026

Ready to get stronger without pushing your body beyond its limits. 💪

Chronically Fit offers personalised online coaching for people living with chronic illness.

✔️ Adaptable training
✔️ Evidence based approach
✔️ Support and accountability
✔️ Training that works with your body, not against it

Online coaching £67 per month.

ADAPT. MOVE. THRIVE. 🧡

DM me “COACHING” to find out more.

29/08/2026

Guess what!

The ACSM (American college of sports medicine) just updated their guidelines for resistance training. 🏋️

…..and they match the Chronically fit philosophy exactly. I knew they’d catch up eventually 👏

* Consistency matters more than complexity.
* You don’t necessarily need complicated programmes, advanced techniques or training to failure.
* At least 2 resistance training sessions per week remains a key recommendation.
* For strength, heavier loads are useful, but you don’t have to use maximal weights.
* For muscle growth, weekly training volume matters more than the exact programme structure.
* Training to failure isn’t required for most people.
* Different equipment, machines, free weights, bands and bodyweight can all work.
* Programmes should be individualised around the person’s goals, abilities and circumstances.

💪 Pain can make you feel like your body is working against you. But for me, strength training has made a real difference...
25/08/2026

💪 Pain can make you feel like your body is working against you. But for me, strength training has made a real difference.

It took around 3 months before I started noticing that strength training was helping with my pain.

That might sound like a long time, but progress isn’t immediate. Sometimes your body needs time to adapt.

Everyone’s journey is different. What works for one person might not work for another and that’s exactly why adaptation matters.

Keep showing up. Keep adapting. Keep moving. 🧡

ADAPT. MOVE. THRIVE.

We rebranded. It’s still us!
16/08/2026

We rebranded. It’s still us!

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