Crystal's Story: From Diagnosis into Strength - The Power of Exercise for My Addison’s

Meet Crystal! Originally from New Zealand and now based in London, she’s been a personal trainer for six years. But her journey with fitness took an unexpected turn five and a half years ago when she was diagnosed with Addison's disease.

Since then, she’s learned to adapt, listen to her body, and find strength in vulnerability. On Instagram, Crystal documents her journey through her “All Things Addison’s” series, from managing flare-ups to tips for travelling the world. Here, she shares her story with the ADSHG community.

When Everything Changed

My first year as a personal trainer didn't start as I'd imagined. I was constantly ill, struggled to get out of bed, and reached a point where I couldn't walk upstairs without stopping halfway, gasping for breath. Demonstrating exercises to clients left me dizzy. I began questioning whether I was cut out for this active lifestyle I'd chosen.

After my partner's persistent encouragement to keep returning to doctors, one evening changed everything. My doctor called during dinner: "You need to go to A&E immediately. Your cortisol is dangerously low, and I think you might have Addison's disease." The next day brought an official diagnosis, a handful of pills, and medical terminology I didn't understand. I thought my life was over – that I'd never train, travel, or live actively again. However, six months of trialling different doses and medications later, I finally started to believe that training might be possible again.

Exercise as a Vital Part of Managing My Condition

For me, exercise and strength training is not just beneficial but essential for my future self. It offers benefits that extend far beyond looking good. Yes, I love feeling strong and having muscle – it gives me energy and confidence. But the medical benefits are what make training non-negotiable for me:

  • Bone Health: Strength training is important both for muscle and bone health and building bone density that protects us as we age. This isn't just about feeling good – it's about protecting your future mobility and independence.
  • Metabolic Benefits: Increased muscle mass boosts metabolism and helps manage energy levels.
  • Mental Health: Regular exercise improves mood and helps manage the psychological challenges of chronic illness.
  • Quality of Life: I'm training for my older self – to have muscle, strength, and independence as I age.

Bone Health Matters: What You Need to Know

Finding Your Sweet Spot

My approach has evolved dramatically since diagnosis. Before Addison's, I was all about high-intensity training and never properly fueled my body. Now I understand that more isn't better. My current approach centres on:

  • Four strength sessions weekly plus one cardio session – though in the real world of autoimmune disease, where fatigue is a main symptom, this changes regularly.
  • RPE (Rate of Perceived Exertion) – this tool has been game-changing. RPE is a scale from 1 (easiest) - 10 (hardest) that measures how hard an exercise feels on any given day. It doesn't matter what you lifted last week; if you haven't slept well, aren't recovered, or are having a flare-up, your training needs to adapt to how you feel that day.
  • Quality over quantity – I focus on lifting heavy at appropriate intensity with proper rest periods, putting effort into one quality session per day rather than multiple mediocre ones.

After training consistently for multiple years, I've changed my body composition, lost body fat, gained 6kg of muscle, and am the strongest I've ever been. I've also discovered a love for hiking, exploring trails in multiple European countries and leading group hikes through the English countryside.

When Your Body Says No: Navigating Flare-Ups

In my four and a half years since diagnosis, I've experienced the full spectrum. There have been times when training was solid, when I was hitting new personal bests, when the gym was the highlight of my day. But there have also been periods of struggling to get out of bed, constant fatigue, joint pain, and more days not training than training.

Recently, training has been particularly challenging, mentally and physically, but reminding myself how good I feel when I train keeps me going. 

Here's what helps me during difficult periods:

  • Start small: Any movement is better than none.
  • Use Rate of Perceived Exertion (RPE): Give what you can on that day, nothing more.
  • Train with friends: Community support makes everything easier.
  • Think beyond the gym: A walk in nature counts as exercise.
  • Practice self-compassion: Remember there are days when the weight feels twice as heavy and that's okay - your body is doing its best.

The Power of Proper Recovery

Having a chronic illness taught me that recovery isn't just helpful – it's where you actually get stronger. My priorities have shifted:

  • Sleep is non-negotiable: Too many late nights result in crashes
  • Nutrition matters: Eating well directly impacts how I feel – high protein, plenty of vegetables, carbohydrates, and healthy fats
  • Rest days are productive: This is when your body adapts and grows stronger
  • Saying no is sometimes necessary: Protecting my energy for what matters most.

Embrace JOMO: The Joy of Missing Out – sometimes saying no to plans means saying yes to looking after yourself.

Yes, Competition is Possible

Two years ago, I decided to challenge myself with a powerlifting competition. Six months into properly following a program, I signed up for a competition focused on the three main lifts: squat, bench press, and deadlift – something I never thought possible when first diagnosed.

For those unfamiliar with powerlifting, it's a strength sport where competitors get three attempts at each lift, aiming for their maximum single rep. You're judged on technique and given commands by referees – it's about pure strength rather than endurance or aesthetics.

The training shifted dramatically to focus on these three lifts, building maximum strength through lower rep ranges and longer rest periods. My program became more structured around peaking for competition day, managing fatigue while still pushing boundaries. On competition day, nerves were high, but the powerlifting community's support was incredible – strangers cheering for each other's success. There's something special about a sport where everyone wants you to succeed, regardless of the weight on the bar.

The experience taught me that having Addison's doesn't mean settling for less ambitious goals. You might need to plan differently, manage your energy more carefully, and listen to your body closely, but your goals are absolutely within reach.

Since then, I've competed in multiple fitness competitions combining strength and cardio elements. The message is clear: if you're wondering "is it possible?" – the answer is absolutely yes.

Building Your Support Network

Success with Addison's and training requires the right people in your corner:

  • Personal support: I'm fortunate to have a partner who believes in me, encourages my best efforts, and reminds me it's okay to rest when my body can't do what it used to.
  • Professional guidance: Getting a coach who I'm lucky enough to call a close friend was transformative. We've worked together on a structured program to find the right approach for my condition – someone who understands when to push and when to support during flare-ups.
  • Community: I'm lucky to work in an amazing gym called Foundry and am surrounded by so many supportive colleagues and members. Having a community - people that celebrate your wins, support your struggles and help you stay inspired - is invaluable. This could be in person or online. I'm lucky to have connected with people on Instagram who have Addison's, creating connections that extend far beyond fitness.

Your Journey Starts Now

If you're newly diagnosed and worried, know that the impossible is possible. Start where you are, use what you have, and do what you can. Find professionals who understand chronic conditions, build a support network, and remember that consistency trumps perfection.

Your Addison's doesn't define your limitations – it simply means you need to live smarter, not harder. The strength you'll build, both physical and mental, will serve you for life.

Whatever goal feels impossible right now – whether it's getting into the gym, hiking a mountain, returning to work, or simply having the energy to play with your children. It might look different than you originally imagined, but it's absolutely achievable.

We ask Crystal our most asked "Addison's Admin" questions here at ADSHG!

1. How do you remember to take your tablets? 

I put my pill box where I see it every morning and have phone reminders for my 12pm and 5pm doses.

2. How do you carry your injection kit? 

I have a dedicated bag containing my emergency injection kit, extra medications, and medical letters for travel or hospital visits.

3. What type of medical alert identification do you have? 

I have a medical ID set up on my phone for emergency situations.

Hear more from Crystal

On Instagram, Crystal shares her experiences through her brilliant “All Things Addison’s” series. From managing flare-ups to tips for travelling the world, you can follow her at @crystallee.banks.

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