Emily Kiberd

Chiropractor, mama to Elvis and Brooklyn, founder of Thyroid Strong. Helping women with Hashimoto's workout without burning out.

[Emily Kiberd @DrEmilyKiberd]

It’s simple, and we know it.

Training consistently
over time gets results.

Go get after it!

[Emily Kiberd @DrEmilyKiberd]

Every time I don’t “feel like” working out, I remind myself:

Something is better than nothing.

And done is better than perfect.

[Emily Kiberd @DrEmilyKiberd]

Hashi ladies, do these symptoms sound familiar?
Mitochondrial dysfunction can lead to:
-exercise intolerance
-muscle weakness and fatigue
-insulin resistance
-poor control of blood pressure

[Emily Kiberd @DrEmilyKiberd]

Done #allthethings and still can’t lose weight? You have a mitochondrial problem.

[Emily Kiberd @DrEmilyKiberd]

We don’t work out to get better at working out.

We work out to get better at life.

[Emily Kiberd @DrEmilyKiberd]

“To a disciple who was forever complaining about others, the Master said, ‘If it is peace you want, seek to change yourself, not other people. It is easier to protect your feet with slippers than to carpet the whole of the earth.’”
— Anthony de Mello

[Emily Kiberd @DrEmilyKiberd]

If you’re not sleeping, you’re not losing weight with Hashimoto’s.

[Emily Kiberd @DrEmilyKiberd]

Feeling off with Hashimoto’s?

Get the Big 3 dialed in first:
1. How’s my eating (& protein intake)?
2. Did I work out (& lift weights)?
3. How’s my sleep?

[Emily Kiberd @DrEmilyKiberd]

This may be controversial especially when the most common exercise recommendations for Hashimoto’s are low impact exercise, yoga, stretching, walking, and Pilates.

But it must be said…

If you have Hashimoto’s, lifting weights is a non-negotiable.

[Emily Kiberd @DrEmilyKiberd]

When I feel “off” I ask myself these 3 questions with Hashimoto’s:

1. How’s my eating? Have I been pounding carbs or prioritizing protein?

2. How’s my sleep? 6 hrs min uninterrupted?

3. When was my workout? Within the last 3 days?

[Emily Kiberd @DrEmilyKiberd]

Someone can make you healthy food and feed you supplements.

A doctor can prescribe you meds.

Weight lifting is the only thing you HAVE TO DO for yourself to see progress.

No one can pick up the weight for you.

[Emily Kiberd @DrEmilyKiberd]

Everything, and I mean everything,
is better when you earn it.

[Emily Kiberd @DrEmilyKiberd]

With Hashimoto’s fatigue, this has never been more true…

Build your day around tiny wins.

[Emily Kiberd @DrEmilyKiberd]

Spend the time to refine your craft.

Only then will you have proof to support why you’re good at what you do.

[Emily Kiberd @DrEmilyKiberd]

Why would I wear clothes made out of recycled plastic bottles?!? I don’t even drink out of plastic water bottles that contain endocrine-disrupting chemicals!

Such a weird trend in the athletic leisure industry?! Can I get an amen?

[Emily Kiberd @DrEmilyKiberd]

3 ways to boost your energy with Hashimoto’s:
✅ Resistance train heavier w/ fewer reps: 5-8 reps instead of 25 reps
✅ Sunup green coffee instead of traditional roasted coffee
✅ Hit your optimal protein targets, 30 grams per meal minimum

[Emily Kiberd @DrEmilyKiberd]

These Pilates cues:
"Draw your belly up and in"
"Pull your belly to your spine"

are the EXACT OPPOSITE of
how we engage our core and
stabilize our spine.

If you "suck in" and pick up a weight, you're asking to blow out your back.

[Emily Kiberd @DrEmilyKiberd]

These pilate cues for your abs:
“Draw your belly up and in”
“Pull your belly to your spine”

are the EXACT OPPOSITE way of how we engage our core and stabilize our spine.

If you pick up a weight by “sucking in”, you’re asking to blow out your back.

[Emily Kiberd @DrEmilyKiberd]

Hashi moms: when your sleep deprived you’re gonna crave carbs.

Have the damn carb.

But make sure to dial in your sleep.

[Emily Kiberd @DrEmilyKiberd]

They say:
“Get outside in nature, it’ll calm your nervous system.”

I think:
What about bears, mountain lions, wild coyotes, rattle snakes and ticks with Lyme’s disease?

NOT SO calming.