Movement can feel complicated when you’re living with autoimmune disease—especially if your body no longer tolerates exercise the way it once did. Questions like how much is enough, what’s too much, and how to start safely can leave many people stuck between doing nothing and overdoing it.

In this episode of the Autoimmune Wellness Podcast, I’m joined by Beth Trimark-Connor, a licensed physical therapist, certified personal trainer, and lifelong athlete who specializes in helping people rebuild strength safely after illness, injury, and major life transitions.

Beth holds a degree in human physiology from Michigan State University and a master’s degree in physical therapy from the University of Colorado Health Sciences Center. She has completed extensive additional training in strength and conditioning, endurance coaching, nutrition, and evidence-based menopause coaching. Her work bridges the gap between rehabilitation and real-life strength, with a special focus on people navigating autoimmune disease, menopause, injury recovery, and fluctuating capacity.

Beth also brings lived experience to her work, managing her own celiac disease and Hashimoto’s thyroiditis. That perspective deeply informs her compassionate, practical approach to movement—one rooted in safety, realism, and long-term sustainability rather than pushing through symptoms.

In our conversation, we focus on how to start a movement routine from scratch in a way that feels supportive and adaptable to real life. Instead of prescribing workouts, Beth shares a framework for reconnecting with movement through curiosity, capacity awareness, and gradual habit-building.

Download the worksheets mentioned in this episode!

1. How to begin a movement routine when exercise feels intimidating or unsafe
2. Why starting with your personal “why” matters more than specific exercises
3. How to assess real-life capacity, energy, and constraints
4. Why starting smaller than you think leads to better long-term outcomes
5. How to use perceived exertion to guide safe intensity
6. Why tracking data—not judgment—supports consistency
7. How autoimmune disease and menopause can overlap in the body
8. How to adapt movement on low-energy or high-stress days
9. Why movement should feel like a relationship, not a rulebook

1. Beth Trimark-Connor, PT: Website: https://gotrainingwithbeth.com, Instagram & Facebook
2. Autoimmune Wellness Movement Resources: Download Beth’s movement self-assessment, tracker, and companion worksheets.

Episode Timeline:

00:00 – Why movement feels hard with autoimmune disease

01:43 – Introducing Beth Trimark-Connor

05:50 – Step 1: Start with your “why”

09:54 – Step 2: Assess real-life capacity and constraints

12:27 – Step 3: Start smaller than you think

19:25 – Building a daily check-in routine

20:48 – Tracking data without judgment

26:30 – Pre-solving problems so life doesn’t derail you

30:55 – Recap, key takeaways, and next steps