The EndoFit Approach: 3 Pillars

At EndoFit, we focus on three key pillars to help manage endometriosis symptoms and improve overall well-being: nutrition, exercise, and mindfulness. These pillars provide a framework for managing physical and emotional challenges, offering a holistic path to better health. Of course, you can already feel better and manage some part of your symptoms while taking care of one pillar or two - but at EndoFit, we believe that working on all three can have the best result in managing your symptoms (also, we believe that focusing all three pillars can benefit to everyone, despite if they are suffering from chronic diseases or not).

While every woman’s journey with endometriosis is unique, these three pillars can be adapted to suit individual needs. Here’s how I can support you through EndoFit and some general insights into these strategies.

What EndoFit Offers from January onwards

At EndoFit, I offer personalized coaching tailored to your needs. Together, we’ll explore these three pillars and create a plan that works for you:

1. Nutrition Coaching

- Personalized meal planning to help identify triggers and promote symptom relief.

- Support with transitioning to anti-inflammatory diets or short-term low-FODMAP approaches.

- Guidance on incorporating balance, including how to enjoy “non-restrictive” days without guilt.

2. Exercise Coaching

- Customized workout plans that combine strength training, stretching, and accessory work.

- Focus on building core and pelvic floor strength to alleviate pain and enhance stability.

- Options for low-impact movement or high-intensity training based on your comfort level.

3. Mindfulness Guidance

- Practical tools like journaling prompts, breathing exercises, and beginner-friendly meditation techniques.

- Help integrate mindfulness into your daily routine to manage stress and promote emotional well-being.

Whether you need support in just one area or a combination of all three, EndoFit is here to help you.

Insights into the Three Pillars

1. Nutrition:

Nutrition is foundational in managing endometriosis symptoms. The proper diet can reduce inflammation, regulate hormones, and provide the energy needed to navigate daily life.

- Anti-Inflammatory Foods

Incorporating foods like leafy greens, fatty fish, turmeric, and seeds can help combat inflammation.

- Low-FODMAP Diet

This approach can help identify food triggers, especially for women experiencing digestive issues. However, it’s a short-term tool rather than a long-term solution.

- What Worked for Me

Personally, removing dairy and meat made a noticeable difference in my symptoms. That said, everyone’s body is different, and it’s important to find what works for you. I also enjoy “non-restrictive” days, where I eat what I love without worrying about flare-ups—these work because of the consistency in my routine.

2. Exercise:

Exercise is crucial for managing endometriosis, both for physical and emotional health. It improves circulation, reduces inflammation, and helps manage pain.

- Combining Strength and Flexibility

While many women opt for low-impact activities like yoga or walking, combining these with strength training and high-intensity workouts can be transformative. Strengthening the core and pelvic floor can reduce pain and enhance stability.

- What Worked for Me

For me, CrossFit has been life-changing. It’s not just about intensity—it’s about pairing strength training with stretching and accessory work to support my body. I’ll share more about my CrossFit journey in an upcoming article. I also joined Pilates Reformer classes, which are a great addition to my training.

3. Mindfulness

Living with endometriosis takes a toll mentally as well as physically. Mindfulness offers tools to manage stress, improve mental clarity, and even reduce the perception of pain.

- Start Small

Mindfulness doesn’t need to be complicated. Start with deep breathing exercises, journaling, or a short guided meditation. By calming the nervous system, mindfulness can ease both physical and emotional symptoms.

-What Worked for Me

I write a journal every day. It is quick—5 minutes (3 minutes in the morning and 2 minutes in the evening). I also meditate—10 minutes—midday. Of course, depending on the day, I might do longer meditation, yoga nidra, etc. I will present all these practices later—either here on the blog or on Instagram.

The EndoFit Journey

Through personalized coaching, EndoFit offers support tailored to your individual needs. Together, we’ll work to navigate life with endometriosis, whether you’re focusing on nutrition, exercise, mindfulness, or a combination of all three.

Stay tuned for upcoming articles where I’ll dive deeper into each pillar, sharing practical tips, personal insights, and actionable advice. Let’s take this journey together, one step at a time. 💛