Move to Heal: Autoimmune-Friendly Pilates Workout for Beginners with Rachel RobertsonPilates Workout for Beginners with Rachel Robertson: Autoimmune Healing Through Gentle Movement
Autoimmune Rehab: Real Stories of Resilience and Healing: How I Healed My Autoimmune Disorder and You Can TooShow Notes
Living with an autoimmune condition can make exercise feel overwhelming—but the right Pilates workout for beginners can actually bring relief and healing. In this empowering interview, Pilates instructor Rachel Robertson explains how gentle, beginner-friendly Pilates supports women with autoimmune conditions by improving core stability, calming the nervous system, and reducing joint stress—without pushing your body into burnout. We cover: Why a pilates workout for beginners is one of the safest and most effective ways to start moving with autoimmunity How breath, alignment, and gentle core work reduce pain and inflammation. Practical modifications for days of fatigue, flares, or joint instability Mat vs. reformer Pilates for autoimmune bodies—and how to start at home. Using Pilates to regulate the nervous system and increase energy naturally Creating a sustainable weekly movement plan that works with your healing journey. Timestamps 00:00 Rachel's journey & beginner Pilates philosophy 06:15 Why Pilates is ideal for autoimmune beginners 14:20 Gentle core work without triggering symptoms 21:05 Modifications for joint issues & flare days 29:40 Breathwork for stress and pain relief 36:10 Building a safe weekly routine 42:55 Quick at-home beginner sequence (guided) 49:00 Listener Q&A + resources Try This Beginner Sequence (no equipment needed): Seated diaphragmatic breathing – 2 minutes Pelvic clocks – 6 each direction Heel slides – 8 per side Supported bridge with breath – 6 slow reps Mermaid stretch – 3 each side For over a decade, Rachel Robertson has helped others overcome physical limitations by blending the science of kinesiology with the artistry of Pilates. Specializing in injury recovery, she bridges the gap between rehabilitation and a confident return to movement—whether for work, play, or athletic performance. Rachel earned her Kinesiology degree from the University of Western Ontario in 2009 and quickly immersed herself in the Pilates world. She is a recognized member of the British Columbia Association of Kinesiologists (BCAK). With an athletic background in figure skating and competitive coaching, Rachel's passion for movement extends beyond the studio. She represented Team Canada at the World Kettlebell Championships in 2015 and 2017, earning two gold medals in Seoul. Her achievements led to recognition as Nanaimo's Female Athlete of the Year in 2018 and a finalist for Vancouver Island's Top 20 Under 40 Business and Community Awards. In addition to her athletic accomplishments, Rachel has spent the past five years organizing Fitness in the Park, a Rotary-led community event promoting health and fitness, which was named Kinesiology Event of the Year in 2023. Today, Rachel continues to empower individuals through Pilates, personal training, and intentional movement, helping them rebuild strength, confidence, and trust in their bodies. She also educates fellow kinesiologists through webinars and workshops, equipping them with the tools to support others in their recovery and movement journeys. YouTube - Online Library of Mat Pilates Workouts: https://www.youtube.com/playlist?list=PLHLQU2Z6w_-C3FyRf7d9yi8wb3d5tdI5L https://returntoform.ca/- Rachel's website http://autoimmunerehab.com- website for this podcast.
More from Autoimmune Rehab: Real Stories of Resilience and Healing: How I Healed My Autoimmune Disorder and You Can Too
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What if detoxing didn't have to mean restrictive diets, expensive supplements, or complicated cleanses? In this episode of Autoimmune Rehab, we're talking about simple detox strategies that can help support the body's natural detoxification processes without adding more stress to your routine. Dr. Chris Molda and I discuss what detox really means, common misconceptions about "cleansing," and practical ways to reduce your everyday toxic load while supporting your overall wellness. We'll explore simple changes you can make with food, hydration, your environment, and daily habits—and why a gentler approach may be more sustainable than extreme detox programs. If you're dealing with autoimmune challenges, fatigue, inflammation, or simply want to feel better without following another complicated protocol, this conversation is for you. In this episode, we discuss: What "detox" actually means Why extreme cleanses aren't always the answer Simple detox habits you can incorporate into everyday life How food and hydration can support your body Ways to reduce your exposure to environmental toxins Common detox mistakes to avoid How to create a realistic detox routine you can actually maintain Listen now and discover how simple detox strategies can become part of a healthier, more sustainable lifestyle. Dr. Molda is a licensed chiropractor and has had a functional wellness practice for more than 20 years. In 2021, he got severely sick from black mold, Covid, parasites, Lyme and numerous bacterial Infections. After 4 years of struggling with his health, he was finally able to fully heal and is now sharing his life-changing protocols with his patients. Get a free 15 minute consultation and learn more about how to do a simple detox for healing at: https://drmolda.com/ Follow my Substack for additional resources, recipes, and more. http://autoimmunerehab.substack.com Autoimmune Wellness Consultation https://tidycal.com/annalaurabrown/autoimmune-wellness-consultation My youtube channel with videos of this podcast and more. https://youtube.com/c/annalaurabrownhealthcoach Autoimmune Healing Journal- Use this journal for tracking, writing down your thoughts and optimizing your autoimmune healing journey. https://www.amazon.com/dp/B0H3T87QVN
Autoimmune fatigue isn't just being "a little tired." It can feel like your body has completely run out of energy—and frustratingly, getting more sleep doesn't always fix it. In this episode of Autoimmune Rehab, we're taking a closer look at the truth about autoimmune fatigue and why it can be so difficult to overcome. From chronic inflammation and blood sugar swings to nutrient deficiencies, poor sleep, stress, thyroid dysfunction, and the toll of living with an autoimmune condition, there may be more contributing to your exhaustion than you realize. If you're tired of being told to simply "rest more," this episode will help you understand why autoimmune fatigue happens, what may be keeping you stuck, and what you can start paying attention to if you want to feel more like yourself again. In this episode, we'll explore: Why autoimmune fatigue is different from ordinary tiredness The connection between chronic inflammation and low energy Why sleeping more may not solve the problem How blood sugar and nutrition can affect your energy The role of thyroid health and nutrient deficiencies How stress and an overtaxed nervous system can contribute to exhaustion Common mistakes that may be making autoimmune fatigue worse What to consider when you're doing "everything right" but still feel exhausted You don't have to accept exhaustion as an unavoidable part of having an autoimmune condition. Understanding why you're fatigued is the first step toward changing it. This episode is for educational purposes and is not a substitute for personalized medical advice. Follow my Substack for additional resources, recipes, and more. http://autoimmunerehab.substack.com Autoimmune Wellness Consultation https://tidycal.com/annalaurabrown/autoimmune-wellness-consultation My youtube channel with videos of this podcast and more. https://youtube.com/c/annalaurabrownhealthcoach Autoimmune Healing Journal- Use this journal for tracking, writing down your thoughts and optimizing your autoimmune healing journey. https://www.amazon.com/dp/B0H3T87QVN
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Why Your Diet Isn't Fixing Your Autoimmune Symptoms You've cut out gluten. You've cleaned up your diet. Maybe you've eliminated dairy, sugar, processed foods—or followed an autoimmune-friendly eating plan for months. So why are you still dealing with fatigue, inflammation, brain fog, digestive issues, or other autoimmune symptoms? In this solo episode of Autoimmune Rehab, we're talking about why diet, while important, may not be the whole answer. I'll break down the other pieces that can influence how you feel—from stress and sleep to movement, digestion, nutrient status, environmental factors, and the way you approach your overall healing routine. I'll also explain why constantly adding more food restrictions can sometimes leave you feeling overwhelmed without actually addressing what your body needs. If you've been doing "everything right" with your diet but still don't feel better, this episode will help you look beyond your plate and think about autoimmune wellness from a more complete perspective. Follow my Substack for additional resources, recipes, and more. http://autoimmunerehab.substack.com Autoimmune Wellness Consultation https://tidycal.com/annalaurabrown/autoimmune-wellness-consultation My youtube channel with videos of this podcast and more. https://youtube.com/c/annalaurabrownhealthcoach Autoimmune Healing Journal- Use this journal for tracking, writing down your thoughts and optimizing your autoimmune healing journey. https://www.amazon.com/dp/B0H3T87QVN