Adaptive Movement + Chronic Support

Spoon Theory-Inspired Movement Series

Each one scales with your available energy (and spoons) while teaching pacing, resilience, and strength-building — without fueling flares.

  1. 6 weeks each, with progression built in.

  2. Each guide includes:
    ✅ Macro hacks
    ✅ Anti-inflammatory + micronutrient tips
    ✅ Recovery + pacing tips
    ✅ Visible app or pacing strategies
    ✅ Resource links and encouragement built-in

The Low Spoon Strength Program $29

(1–2 spoons needed)

Focus:

  • Breathwork

  • Stability

  • Gentle Stretching

  • Foundational mobility & body awareness

  • Energy conservation while still moving intentionally

Target Audience:

  • Flare days

  • Low-energy chronic illness warriors

  • Absolute beginners to movement

  • People regaining confidence in their body again

Equipment:

  • None or very minimal (resistance band optional)

Sample Weekly Structure:

  • Day 1: Guided Breathwork + Gentle Core Activation (lying or seated)

  • Day 2: Stretch + Stability Routine (focus: ankles, hips, shoulders)

  • Day 3: Restorative Movement Circuit (standing or chair-supported)

  • Day 4: Breathwork + Stretch Reset

  • Day 5: Gentle Stability Training (core + balance drills)

  • Day 6: Mobility Flow

  • Day 7: Full Rest or Reflection

Nutrition/Macro Tips:

  • Quick and easy anti-inflammatory snacks

  • Importance of omega-3s, magnesium, vitamin D

  • Macro tip: prioritize protein even on rest days to preserve muscle

The Pace The Chaos Program $29

(A few spoons available)

Focus:

  • Cardio and paced strength building

  • Circuit-style training without flaring

  • Pacing + building aerobic capacity gently

  • Managing heart rate with pacing tools (Visible App integration)

Target Audience:

  • Intermediate chronic illness warriors

  • Those who can tolerate more movement but flare easily

  • People building back after burnout, injury, or flares

Equipment:

  • Dumbbells (5–15 lb)

  • Resistance bands

  • Bodyweight

Sample Weekly Structure:

  • Day 1: Low-Impact Cardio & Mobility Warm-up

  • Day 2: Strength Circuits (upper body focus)

  • Day 3: Core + Breath Reset + Heart Rate Recovery

  • Day 4: Strength Circuits (lower body focus)

  • Day 5: Paced HIIT (short bursts of movement with monitored HR)

  • Day 6: Stretch + Active Recovery

  • Day 7: Full Rest or Walk & Reflect Day

Nutrition/Macro Tips:

  • Anti-inflammatory meals that are simple and sustaining

  • Hydration hacks

  • Macro pacing tip: Carbs around workouts to maximize energy without crashes

The Fuel The Fire Program $29

Focus:

  • Strength training with progression

  • Push past comfort zone safely

  • Body part splits (upper/lower/core)

  • Moderate-intensity HIIT

  • Adaptations for gym or at-home heavy training

  • Strengthen without triggering autoimmune flares

Target Audience:

  • Chronic illness warriors ready to rebuild

  • Post-flare athletes

  • Chronic pain friends seeking strength

  • Those wanting to "better their best" carefully

Equipment:

  • Access to gym recommended (but home adaptations provided)

  • Dumbbells, kettlebells, cables, barbells (optional)

Sample Weekly Structure:

  • Day 1: Upper Body Strength (Push Focus)

  • Day 2: Lower Body Strength (Glutes + Hamstrings Focus)

  • Day 3: Core & Mobility + HR recovery day

  • Day 4: Full-Body HIIT or Athletic Conditioning

  • Day 5: Upper Body Strength (Pull Focus)

  • Day 6: Lower Body Strength (Quads + Stability Focus)

  • Day 7: Active Recovery (walk/stretch)

Nutrition/Macro Tips:

  • Deep dive on protein needs for muscle repair (1.2g–1.5g per lb range)

  • Electrolyte balance + hydration strategy

  • Meal timing ideas around workouts (pre/post)

Reach out to inquire about my services