The POTS Coach - Rosie Bailey

OLYMPIC LEGEND HAS POTS!

Katie Ledecky, one of the most successful Olympic swimmers, has shared her experience living with POTS. Ledecky was diagnosed after experiencing symptoms such as dizziness and lack of energy.

Despite the diagnosis, Ledecky hasn't let this affect her goals. She manages her symptoms by maintaining consistent training, staying well-hydrated, and following a salt-rich diet, she also has learned to maintain a positive attitude towards the challenges.

Her story is the clear proof that with determination and with the right support, it is possible to achieve extraordinary things while managing a chronic illness.

At TPCA, we're here to help make this happen for you. There is hope.

If you have POTS, you know the strength behind each of these messages…

Today, I'm thrilled to show you some of the many incredible messages received from our community who have bravely shared their journeys.

These stories aren't just about overcoming challenges; they're about finding hope, strength, and joy amidst adversity.

If you’re ready to start your own journey, you can send me a message or check the link in my bio. You can also download a FREE THRIVE GUIDE in the link in my bio to get started!

Inspiring wins…

arrived after a tough journey with her POTS symptoms that left her housebound and unable to eat without triggering a flare-up.

Not only did she have the job of managing her illness, but also a full-time job that drained the little energy she had left...

When she started working with me, all she wanted was ‘to be able to go out and not worry about symptoms and feeling unwell, go from tolerating activities to actually enjoying them,’ as well as being able to run 5k.

Baylee not only nailed that but is now killing it at work, travels freely, and says she’s in the best physical shape even before being diagnosed!

Congratulations Baylee! All your hard work and effort have truly paid off Thank you for sharing your story.
Drop a for Baylee below!

If you’re ready to start your own story, you can send me a message or check the link in my bio!

What are the FUNDAMENTALS of POTS?

Have you been diagnosed with POTS, EDS, MCAS, or CFS and don't know where to start? You might feel lonely and lost... We know how it feels in the beginning.

This is what The POTS Coach Approach is all about.
It's not an alternative therapy. It's not a protocol created by people who don't understand what it's like to go through these illnesses.
TPCA is based on the fundamental pillars that every body, individual, with a life, with a history, and with dreams needs.

That's why we'll guide you every step of the way. Validated by doctors and experts, it will provide you with the scientific information you need to finally start understanding and regain control of your life.

We don't believe in a life restricted by a chronic illness. We believe in purposeful lives.
Many of us have already tried the TPCA method! We'll be delighted for you to join our team.

For any questions, doubts, or just to find out more, you can leave us a message... we'll always be happy to help you!

Maya has an important message for you 🐶

If you’ve been diagnosed with POTS, EDS, MCAS, chronic fatigue or any other chronic illness, we’ve been working on the EXACT blueprint you need to take control of your symptoms…

This isn’t the average approach you’ve seen before.

THE POTS COACH APPROACH is:

Science based ✅
Validated from doctors and professionals ✅
Completely personalised and tailored to your needs ✅
Results-driven ✅
Designed for sustainable progress ✅
And MORE!

Whether you’re new to your diagnosis or have been diagnosed for years, struggling to walk around the house or are still able to be active but want to reduce fluctuations and take your health to the next level. Then this will be for YOU.

Expect improved symptoms, mindset and overall well-being (It doesn't include doggies but they’re also welcome).

Let’s make this summer paws-itively amazing! 🌟Stay tuned for our announcement🎉
Launching 27th of June.

Can you guess what is it? If you’re interested, type “TPCA” in the comments and I’ll send you all the info!

Starting Monday, June 3rd, join on the POTS Empowerment Challenge 🌟 This 21-day journey is tailored to help you manage your symptoms better and take the first steps towards a life unrestricted by your illness.

Living with POTS can be tough. Do you struggle to maintain healthy habits or find a routine that works for you? You're not alone.

In this challenge, designed specifically for people like you, gain access to a wealth of information, a structured nutrition plan, and practical steps to help you get empowered.

It's completely free, so what's there to lose, right?

Here's What You Can Expect:

🥗 Nutrition Guidance: Tailored tips and advice specific to POTS to help you manage symptoms and feel your best.

🚶‍♀️ Step-by-Step Guidance: Learn how to gradually increase your daily steps in a safe and achievable way.

👥 Supportive Community: Join our vibrant community of individuals who understand what you're going through.

🌟 Daily Tips and Motivation: Receive daily insights and encouragement to keep you inspired throughout the challenge.

How to sign up:
Type “EMPOWER” in the comments and I’ll send the link to you with all the details.
You can also go to my bio and click the linktr.ee link. Once you'll there, you will find it as "POTS Empowerment Challenge" on top of the page.

ARE YOU READY TO GET EMPOWERED?

Has this happened to you before?

You went to the doctor and were sent home without answers, or given some absurd explanation like suffering from anxiety, or being sent from one doctor to another without really knowing what's wrong...

Victoria was told she was premenopausal, only to find out she had POTS.

But that didn't stop her. She knew she would need help to navigate this new journey.

Victoria not only started to improve her symptoms, but she even dared to do things she wouldn't have attempted even before having an illness.

Let's be honest, there's no greater lesson in resilience than navigating a chronic illness. And she realized this.

Don't just survive your illness, THRIVE through your illness.

If you’ve been diagnosed with POTS or any other chronic illness, you can drop me a message!

I can't wait for you to share your own story too 🩵

What is POTS?

Postural Orthostatic Tachycardia Syndrome (POTS) is a condition that affects the autonomic nervous system, which controls involuntary bodily functions such as heart rate, blood pressure, and digestion.

Its symptoms and severity can vary widely from person to person - and even from day to day. Some people manage to maintain a relatively normal life with minor adjustments and occasional flare-ups, while others are significantly impacted, sometimes completely disabled by their condition. Because of this variability, it takes many years to receive a POTS diagnosis (just like my own).

Awareness is crucial - not only to speed up diagnosis and access to treatment options but also to enhance people's understanding and support for those living with POTS.

Ever since I got this condition, I've been passionate about helping others who are in the same situation as me. My goal is to share all the information I didn't have when I didn't understand what was happening to me.

Now, I can say that I live a fulfilling life where this illness doesn't hold me back.

Stay tuned to keep following the series.

Please share this post to your stories so we can continue raising awareness!

- The Pots Coach Approach 🩵

If you’ve been diagnosed with POTS and you want to start feeling better here are 5 tips that will help you:

Eat smaller protein-rich meals across the day: Large meals can cause blood to pool in the abdomen, leading to a drop in blood pressure and exacerbating symptoms of POTS. Additionally, protein in each meal will help you for several reasons, but it mainly slows carbohydrate absorption, preventing blood sugar spikes and crashes, maintaining stable energy levels throughout the day.

Electrolytes and hydration: Proper hydration is key to maintain blood volume. Drinking at least 120oz of water per day, supplemented with electrolytes that works for YOU. Electrolyte imbalances are common in people with POTS due to increased fluid loss through sweating and reduced blood volume.

Practice deep breathing: Deep breathing exercises can help calm the nervous system by promoting the parasympathetic state. It stimulates the Vagus Nerve, responsable of adrenaline, stress or anxiety. Simple activities like taking short, gentle walks in nature, practicing breathing exercises, or dedicating time to meditation can all promote Valgus Nerve activation.

Get morning sunlight: Exposure to natural sunlight in the morning helps regulate the body's internal clock, or circadian rhythm, which is important for maintaining healthy sleep-wake cycles. By getting sunlight exposure early in the day, people with POTS can improve their sleep quality and overall well-being.

And finally, exercise: Strengthening your muscles and incorporating cardio are essential. Both will help you pump blood back to your heart, improving circulation and reducing the workload on your heart, leading to better circulation and blood pressure regulation. It also will prevent future health issues.

Do you have any other tips for living with POTS? Let me know in the comments!

SAVE this post if it was useful.
SHARE it to anyone who might need it.

If you have any questions about how to implement them, you can drop me a message!

These are just some of the comments I see when I review my clients' check-ins.

Each one has their own story. Each one has their own accomplishments.

I understand firsthand the immense challenges that come with living with a chronic illness.

The loss of independence, the feeling of relying on others—it can be incredibly daunting.

But reclaiming your independence is worth every obstacle.

This is nothing but the result of the effort they put in every day to improve their health, to become stronger, to dare to forge their own path.

Thank you for allowing me to be part of your story.

What are you waiting for to start yours?

If you'd like to learn more about why it's perfect for you if you have a chronic illness, drop me a message or click the link in my bio “coaching enquiry form” 🩵

SHARE this with anyone who might need it.

Give it a LIKE if any of these stories resonated with you.

You can also download my FREE GUIDE to take your first steps right away! You’ll find it in the link in my bio.

Did you know that your meals could be affecting your POTS symptoms?

That's why it's essential to maintain a balanced and high-protein diet (in addition to your water and salt!)

✅Choose a Protein Source: for example chicken breast, turkey, fish, tofu, tempeh, legumes (beans, lentils), eggs, or dairy products like Greek yogurt or cottage cheese.

✅Incorporate Slow Digesting Carbs: Include a serving of whole grains for complex carbohydrates and additional nutrients. Examples include brown rice, quinoa, whole wheat pasta, barley, or whole grain bread.

✅Include Healthy Fats: Add sources of healthy fats like nuts, seeds, avocado, or olive oil for satiety and additional nutrients. Be mindful of portion sizes as fats are calorie-dense.

✅ Add Veggies and Fruits: Incorporate a variety of colorful vegetables for fiber, vitamins, and minerals. Examples include leafy greens, broccoli, bell peppers, carrots, tomatoes, spinach, or zucchini.

✅Watch Portions: Pay attention to portion sizes to ensure you're not overeating any particular food group. Aim for a balanced plate with protein, carbohydrates, and vegetables.

👇Here's an example of a balanced, protein-rich meal:
-Grilled Salmon fillet (protein AND fat)
-Brown Rice (whole grains)
-Side salad with mixed greens, tomatoes, cucumbers and a small drizzle of olive oil and balsamic vinegar (vegetables and healthy fats)

Comment “POTSIE” and I’ll send you my Ebook with two tasty recipes for FREE!

If you want help knowing how to help control your nutrition - fill out your FREE POTS lifestyle analysis in my bio to get your personalised response!

Starting a gym routine when you have been diagnosed with a chronic illness like POTS requires careful planning.

Here are five essential tips to help you get started:

✅Start slowly and gradually: Begin with seated and lying exercises only. A combination of strength training and cardio. This gradual approach can help prevent flaring POTS symptoms.

✅Warm up and rest between exercises: Make sure you warm up for each exercise and to have plenty of rest between exercises. Trying to rush through your session will not help your POTS or your ability to build muscle.

✅Stay hydrated and maintain electrolyte balance: Having enough water and electrolytes in you before training is essential. Also make sure that you have a protein-rich, balanced meal around 1-2 hours before training.

✅Use tools and techniques to manage symptoms: Wear compression if needed. Pay attention to your bracing and your breathing. Holding your breath will cause causes dizziness and lightheadedness.

✅Focus on Posture and Form: Pay close attention to your posture and form during exercise to minimize the risk of injury and maximize the effectiveness of your workouts. Maintain proper alignment, engage your core muscles, and move with intention and control. Consider working with a qualified fitness professional to ensure proper technique and form.

🌟 If you are ready to start, drop me a message or click the link in my bio! 🌟

“Immediately unconscious if she eats too many carbs.”

This is one of the notes I had written from Phoebe’s initial consultation.

Where she had been able to exercise a bit but kept having unpredictable flares that were really hard to manage.

Her biggest goal at the time was to remain conscious at her wedding - which was in a couple of months rom when she first started.

And I can confirm that not only did she remain conscious - as we discussed on an IG live further down my page…she barely had any POTS symptoms all day.

The things is, while the coaching contains all of the above..it really is so much more than that.

The consistent support, clear direction and a laid out path to the life where you can not only just survive with your chronic illness, you can thrive.

So if you’re interested in finding out more about what this would involve or look like for you, drop me a message or click the link in my bio to find out more about my coaching!

Confidence is so much more than looking at certain way.

Confidence is feeling good in your own skin.

But it is also in believing in your own abilities.

Trusting your body and knowing its limitations.

When you have a chronic illness, your confidence can be knocked on so many levels.

When it feels like your body has let you down.

When it holds you back from doing the things that you love.

And I can speak from my own experience, it is easy to allow simple self care things slip away when this happens.

Because what is the point if your body isn’t doing “what it should”.

How can you be confident in yourself if you lose trust in your own body?

It is important to recognise that YOU are your body.

And even when it feels like it is working against you, it really is trying its best.

And by being frustrated by it, picking apart its imperfections and sickness, it achieves nothing.

Except getting you down and adding to the stress.

So instead, remember to be kind.

Look after your body.

Invest into making yourself feel good and looking for ways to support it.

Help yourself improve how you feel about it, focus on improving your confidence.

Be grateful for everything that you are still able to do.

And start taking little steps to push yourself outside your comfort zone and show yourself how much more capable you are than perhaps you currently think.

Because you are worth everything.

Chronic illness or not, don’t ever doubt your self worth.

The only way to guarantee that you won’t improve your health is by giving up trying.

If you want help getting started to improve your health, hit the link in my bio for your FREE POTS lifestyle analysis!

Throwing it back to 2021 with this picture!

Not just a diet, it’s a lifestyle ❤️

This is an example of what I can eat while following a lifestyle tailored to my needs with POTS. After this meal, I know I won’t experience fatigue, brain fog, and dizziness 😵‍💫

So, what’s the secret? 💫

I’ve spent time building up my health so that my symptoms, including those after meals, no longer affect me at all.

A good rule is:

Instead of sticking to two or three large meals, opt for smaller, more frequent meals throughout the day – aiming for 4-5 meals spaced out every 3-4 hours.

Each meal should include a protein source, a healthy fat, and a small portion of slow-digesting carbs.

This will prevent drastic spikes and crashes. Protein and fat sources aid in satiety, slow down digestion, and promote stable blood sugar levels. This is particularly crucial for POTS sufferers, as the digestive process can exacerbate symptoms like dizziness and fatigue.

Remember, research shows that carbs draw the most blood to the digestive system, away from other limbs. So it’s essential to consume them in moderation and spread them out throughout the day – especially during flares or when starting to manage symptoms.

Let’s commit to a lifestyle of health, not just a diet or a phase. 💪

How do you overcome a set back with your health?
⁣
I have definitely had my fair few over the past few years in particular, many relating to my health.⁣
⁣
EVERYONE has set backs, some are just bigger than others.⁣
⁣
But how do YOU deal with them and move forwards?⁣

➡️ My first bit of advice is making sure that you are framing the set back correctly.

This can be a game changer in your perception of the situation and your mental well-being because of it.

Therefore - it is an essential part in helping you move forwards.

When you frame a situation, it is very common to find yourself comparing the “best times” to the current s**t that you have going on.

Which is an unfair comparison and not a good way of framing it.

For example, having a health flare up but still making it to the gym and having a bad session.

You could frame this by saying that you had a s**t session as you didn’t hit the same numbers as when you were feeling much better.

OR

You could be proud of yourself for making it to the gym at all in spite of having the nasty health flare and be proud that you have it your best effort, given the circumstances.

The same situation - looked at in two very different ways.

➡️ Secondly, off the back of having a set back you may need to realign your goals.

To make them realistic to your current situation, priorities and capabilities.

If you keep shooting for the same goals that you had prior, you’ll likely keep letting yourself down. This isn’t very productive.

➡️ Finally, manage your mindset and expectations moving forwards.⁣
⁣
Shift your mindset towards new goals, set new targets and new focuses that will be realistic and in line with your new priorities. Perhaps you need to go a little bit easy on yourself for a while, accept that you may need to slow down and can’t expect the same from yourself that you did previously.
⁣
If you want my help to overcome some of the setbacks that you might be facing, drop me a message or click the link in my bio.

Phoebe’s hard work has really paid off over these past number of months and the progress goes so far beyond the physical transformation above.

So much more control of her symptoms, much greater independence and confidence in her body and its abilities.

So excited for more goals in the coming months and to see Phoebe continue to get grow 🤩

with .repost
・・・
June 2023 ➡️ March 2024

Between these two pictures I’ve had a massive shift in how I’m training. In June I was doing 5 HIIT sessions a week and long runs and dripping in sweat after every session and barely eating any protein or Carbs. My blood sugar was all over the place and I was having to wear a continuous glucose monitor. Fast forward to now I’m lifting heavy weights there isn’t a burpee or star jump in sight and I am the strongest I’ve ever been! My heart rate isn’t sky rocketing as much cause I’m not training in my upper threshold all the time so I rarely get dizzy now when training!

has me on double the carbs I was on and significantly more protein! Which is about 500+ calories more a day! I’m stronger and faster and enjoy my meals again! 🙏

I know how overwhelming all of the information out there is and it is so difficult to know how to get started…

But not anymore!

Let me introduce: THE THRIVE GUIDE.

A.K.A The ultimate FREE guide to get you started towards getting your life back.

So that you’re not only feeling as though you’re surviving…but THRIVING in all aspects of life.

These are tried and tested methods and the basic principles of all of my coaching.

All you have to do is:

✨Hit the link in my bio and click on ”Download The Thrive Guide” to get out of your rut and start building the fundamentals to improving your health! ✨

These are some of the most special wins.

“I wouldn’t be in this position if it wasn’t for you.”

I can’t even put into words how heartwarming it was receiving this message from one of my clients.

I know first hand how debilitating that lack of independence of having a horrible chronic illness can be.

The lack of freedom to do as you please and to not feel totally reliant on others.

And I can’t even imagine how hard it must be to have kids in the mix as well.

I have worked with so many parents over the years and almost everytime the biggest goal they have is to be able to do the simplest of things with their kids and family again.

Having a chronic illness is far from easy and building up your strength to work to improve it is even harder…

But regaining your independence is worth every single obstacle that you may face.

I am so proud of this client and honestly so excited for more big goals that we are working towards this year.

So if you’re ready to gain back your independence…

Drop me a message or click the link in my bio to show interest in my coaching.

Such a special morning with a few of team 🩷.

Being out for a meal with all of these women was such an honour.

Each one of them have gone through terrible times with their health and I am sure that at some point, each of us were unable to even think about going out for food due to our health.

So to all be sat together in London, words can’t even put into words how magical it was.

I truly feel SO lucky to be working with such inspirational women every day and to be a part of their health journey. 🩷

All of us here have POTS (and more chronic illnesses) and I hope this gives some people some hope that there IS a better future out there.

Your life doesn’t need to be over and the smiles in these pictures show just that 🥰.

This was a comment put into the community group from one of my 1-1 clients, Rebecca.

And I thought many of you would likely benefit from her story as well.

Just like Rebecca, I know first hand what it’s like to have no hope.

To feel like there is no way forwards.

But it doesn’t need to be this way.

Rebecca also went to her first rave this weekend since being ill and had the BEST time (I was even sent some videos 🥹).

So if you’d like to help moving forwards and getting your life back then drop me a message or click the link in my bio to enquire about my coaching now!

*I did crop out part of Rebecca’s post as I couldn’t fit it all onto the post*