Chronically Fit

“It is not the strongest nor the most intelligent that survive but the ones that are most adaptable”

Charles Darwin

🏋️‍♀️Why I switched from back squats to landmine squats and why you might want to too

If you’ve ever walked away from the gym and felt that nagging back and neck ache that slows you down for days this one’s for you

I made the switch and honestly I’ve never been able to train my legs more consistently. They’re finally getting stronger

This is why making the switch to landmine squats is a game changer

✅ chest and torso are supported.
The bar is held at chest height so there’s no more crushing downward pressure

✅ Deeper squat mechanics. The angle encourages a more upright torso, which is easier on your knees AND your lower back simultaneously

✅ Still hits everything. Quads, glutes, hamstrings, and core are all working hard. You’re not sacrificing gains, you’re protecting your longevity

✅ Great for all fitness levels, Whether you’re returning from injury or just want a smarter variation, the landmine setup is forgiving and scalable

Back pain shouldn’t mean giving up squats. It means finding a smarter way to squat. 💪

Can’t squat or deadlift?

Not being able to squat or deadlift is not a barrier to exercise.

There are lots of alternatives to help you reach your goals.

ME is not CFS!

As someone who has exercised almost my whole life before becoming sick, trained people with long-term conditions, and has a degree in exercise, health and nutrition, I can confirm that this is NOT deconditioning.

I have been out of shape whilst not training at various points, but the feeling of my muscles at my worst was something I’ve never experienced or heard described before. Thankfully, my muscles are starting to feel “normal” again. I’m not strong and am still weak, but they don’t feel weird, soft or tingly as much anymore. Finding the words to describe the feeling is difficult, but it certainly wasn’t down to deconditioning. I can only describe it as being entirely switched off, limp, almost and to the touch they felt different. The muscle was still there but it was soft.

I live in hope that the gaslighting stops and the medical profession drops the arrogance and starts to listen. We would advance healthcare at exponential levels if this alone changed.

*chronically fit does not recommend exercise for ME or CFS and does not believe it can be fixed with brain retraining.

A reminder for anyone who needs to hear it today 💛
You do NOT need to spend hundreds or thousands of pounds on courses promising cures. The information is out there — in research, in communities, in lived experience — and it’s free.
At Chronically Fit, we believe knowledge about your own body should never come with a price tag. Ask questions. Dig into resources. Lean on this community. We’ve got you.
Drop a 💛 if you’ve ever been targeted by one of these programmes — and share this so others know they have options.

Monitoring Symptoms and Health Trackers

Monitoring was incredibly helpful when I was at my sickest. Now that I’m at 60–70% and well versed in my symptoms and capacity, I only check in a couple of times a week, just to make sure I don’t push things too far.

It was never an obsession. It was a necessity.

What can be measured can be managed. 💪

It’s about moving away from the "all or nothing" mindset and towards sustainable consistency.

Rest is part of training
Many people view rest as giving up but physiologically, it is when the body actually improves. During rest, your muscles repair micro tears and your nervous system resets. Without it, you aren't training you're just wearing yourself down.

5 minutes counts
The all-or-nothing trap is the biggest enemy of progress. If you can't do an hour, doing 5 minutes of stretching or walking keeps the habit loop alive in your brain. It proves to yourself that you are someone who shows up, even on the hard days.

Progress isn't always visible
We are conditioned to look for changes in the mirror, but the most important progress often happens internal, Improved cardiovascular efficiency, Higher bone density, Better mood regulation and mental clarity and Increased insulin sensitivity.

Food & Sleep: why heavy evening meals can steal your rest 🌙

If you struggle with sleep, your evening meals might be playing a bigger role than you realise.

Eating heavy, rich, or large meals late in the day can:
• Keep your digestion working hard when your body wants to rest
• Increase reflux or discomfort when lying down
• Raise body temperature and heart rate (not sleep-friendly)
• Disrupt blood sugar overnight → waking at 2–4am feeling wired or restless

This is especially common if you live with fatigue, gut issues, or hormone changes.

How we can help ourselves (gently):
• Aim for your main meal earlier in the evening when possible
• Keep later meals lighter + easier to digest
• Focus on protein + cooked veg rather than heavy fats or large carb loads
• If needed, choose a small snack instead of a full meal (think yoghurt, banana, or a little protein)
• Finish eating 2–3 hours before bed where possible

Some days, “doing your best” looks very different.

If you’re living with fatigue, pain, hormonal chaos, or a body that changes the rules without warning, fitness can feel confusing and frustrating.

At Chronically Fit, we don’t train to punish our bodies.
We train to support them.

✔️ Movement that gives energy instead of draining it
✔️ Strength without flare-ups
✔️ Consistency without guilt
✔️ Progress that respects your nervous system

You don’t need to go harder.
You don’t need to be more disciplined.
You need a plan that works with your body, not against it.

Progress with chronic illness might look like:
• fewer flare-ups
• quicker recovery
• better sleep
• less fear around movement

Not weight loss. Not aesthetics. These are bonuses.

Your version of progress is individaul