From the Coach’s Chair: How to Maintain Your Health and Wellness When Dealing with Chronic Conditions
What Brought Me to the Chair Today
Today’s post comes straight from my own life. I’ve been living with fibromyalgia since I was 21, officially diagnosed at 24. In that time, I’ve gone from being bedbound to thriving as a mom of four, chasing certifications in health and wellness coaching and personal training. So, when I talk about this, it’s not from a textbook — it’s from the trenches.
Right now, the sudden weather shift — from cool, low humidity to hot and sticky — has my body screaming. My pain is up, my energy is down, and my workouts feel heavier than usual. And if you’ve ever lived with a chronic condition, you know exactly what I mean.
I want to share my personal strategies for getting through those “flare days” — and the ones when you feel it coming — so you can stay committed to your wellness without pushing yourself into burnout.
The Reality of Chronic Conditions and Wellness Goals
Let’s be real: having a chronic condition is just plain unfair sometimes. You can have the best intentions and a solid plan… and then wake up feeling like you’ve been hit by a bus that decided to back up for good measure.
It’s especially frustrating when you’ve been told, over and over, that your health problems would disappear if you just lost weight. (Spoiler: they don’t.) I’ll never forget a neurologist telling me my symptoms — numb arms, aching body, total exhaustion — were because I was “just overweight.” Nothing like being dismissed when you can barely get through a shower.
That’s why it’s so hard to balance the pull between your body’s limits and your mind’s desire to keep going. But it is possible to keep showing up for yourself — even if “showing up” looks different every day.
My Go-To Adjustments When I’m in a Flare
When a flare starts brewing, I slow down and take inventory:
Is this just fatigue from a late night?
Is the pain mild morning stiffness… or the start of a bad day?
My Oura Ring has been a game-changer here. It often tells me I’m trending toward a flare days before I feel it. If my readiness score is low, I’ll scale my workout — maybe swapping heavy lifting for stretching, yoga, or a slow walk. Sometimes I’ll skip a workout entirely and push my program back a day or two.
Other times, moving actually helps. If I feel slightly off but not terrible, a gentler workout can get my blood flowing enough to prevent a flare from escalating.
And let’s talk food: I’ve learned that gluten and dairy tend to make my pain worse, so I stick to an anti-inflammatory approach most of the time. But I also give myself grace — sometimes the comfort food is worth it. (Yes, that bowl of ice cream can be medicinal in its own way.)
Why Rest is Progress
Resting used to make me feel guilty — like I was letting everyone down. But I’ve learned that communicating what I need makes all the difference. Now I can say, “I’m resting today so I can give more tomorrow.”
Pushing through when your body is begging for rest will almost always make things worse. Instead, I embrace the rest days: heated blanket, comfort show, and zero guilt. Rest isn’t weakness — it’s strategy.
Tips for Finding Your New Daily “Minimums” During a Flare
On flare days, my goals shift from “optimal” to “minimum viable wellness.” Your minimums might look different from mine, but here’s a framework:
Hydration First – Even if you do nothing else, drink water.
Gentle Movement – Stretch in bed, walk to the mailbox, or just roll your shoulders.
One Nourishing Meal – Aim for at least one balanced meal with protein, fiber, and healthy fats.
Connection – Send a quick text or hug your kids. Connection boosts mood and eases stress.
One Joyful Thing – Read a chapter, listen to music, step outside for fresh air.
These minimums keep you engaged in your wellness without demanding more than your body can give.
Rock on, Sister!
Managing a chronic condition while still working toward your goals is no small feat. You’re doing something incredible every day — even if that day happens from the couch.
You’re not alone in this. I’d love to connect with other chronic pain warriors — email me at jessica@bravelybecomingyou.com or share in the comments so we can swap tips and encouragement.
If you want to explore health coaching tailored to your needs, book a free call with me and let’s see how we can make your wellness goals work with your chronic condition, not against it.
XOXO,
Jessica
Fibro warrior for life