Your on-demand personal trainer for Hashimoto's
Low-impact strength, cardio, Pilates and stretching, designed for people living with Hashimoto's and other thyroid and autoimmune conditions, by a certified trainer who lives with fibromyalgia and chronic fatigue herself.
Free to start: the No-Crash Fitness Guide, with workouts included.
Looking for a Hashimoto's workout plan? Here's how ours is built
Most people who find this page have been told to "exercise, but not too much", and left to work out what that means on a body whose energy changes from week to week. What they want is a plan that already assumes the bad days.
Cocolime Fitness is that: an on-demand library and guided programs where every session is designed so you can choose how much to do today, and come back tomorrow.
How the workouts are designed
Every session in the library follows the same rules, because Suzanne wrote them for her own body first:
- Low-to-zero impact, easy on joints.
- Low-to-medium intensity, never a push to exhaustion.
- No exercise repeats within a workout, so no one joint or muscle takes the same demand over and over.
- Stretching woven in, with longer recovery breaks than a standard class.
- A modification for nearly every move, and permission to skip, pause or stop.
- Seated, standing and lying-down options, so you can choose the position that suits the day.
- Sessions from 5 to 45 minutes, with shorter, lower-energy choices for flare days.
The one rule underneath all of it: listen to your body, and never push through pain or fatigue.
What members with Hashimoto's say
"If anyone had told us 3 months before starting MITFIT 90 that we would be lifting weights, we never ever would have believed them...we couldn't even believe ourselves as the class slowly introduced cardio and weights...and we could do it! And we didn't crash afterwards!" — Melanie H.
"I never thought I'd find a workout program that fit my needs with Hashimoto's. Cocolime Fitness has improved my energy and overall well-being tremendously." — Jane D.
"I'm able to do your workouts 4-5 times a week. I'm feeling hopeful that I'll be able to at least get back to the mobility and strength I had before" — Daniele B., Hashimoto's
Three ways to start
30 Day Jump Start: $8.99 a month
CLF TV: $24.99 a month or $224.99 a year, 30-day money-back guarantee
MITFIT 90: one-time $297
Not sure yet? Start with the free No-Crash Fitness Guide.
About Suzanne
Suzanne is a certified personal trainer and group fitness instructor since 2010 who lives with fibromyalgia and chronic fatigue. After years of workouts that left her worse for weeks, she built the Cocolime Method to be the training she could actually keep doing.
Cocolime Fitness is a movement and fitness library, not physical therapy or medical treatment. Please talk with your clinician about what's right for you.
Questions people with Hashimoto's ask us
Is there a workout plan made for Hashimoto's?
There isn't a Hashimoto's-specific program, and we don't give condition-specific exercise instruction. What there is: the 30 Day Jump Start for easing in, the Autoimmune Strength 30-day program inside CLF TV, and MITFIT 90 for a structured 90 days. All of them are built on the same low-impact, low-to-medium intensity method with a lower-energy option when you need it.
What kind of workouts are in the library?
Strength with light weights, low-impact cardio and MIIT, Pilates and toning, dance, mobility and stretching, from 5 to 45 minutes, seated, standing or lying down.
What do I do on a flare day?
Pick a shorter or lower-energy session from the playlists, or rest. Choosing less is how the library is meant to be used, not a failure to keep up.
Should I avoid HIIT or long cardio?
That's a question for your clinician, because it depends on you. What we can say is that nothing in the library is high-intensity interval training or long endurance cardio; everything is low-to-medium intensity by design.
Is there a free way to try it?
Yes. The No-Crash Fitness Guide is free and comes with two 10-minute workouts, a regular version and a lower-energy version. Get the guide.
More answers on our FAQ page. We also have pages for autoimmune conditions, lupus and fibromyalgia. Read member stories in their own words on our Stories page.
Who Cocolime Fitness is for
Cocolime workouts are designed for people whose bodies don’t recover from exercise on a predictable schedule — because of a chronic condition, ongoing pain, or energy that changes from one day to the next. Most members live with one or more of these:
If your condition isn’t listed, you’re not excluded. Workouts here are chosen by how your body is doing today — energy, pain, mobility — not by diagnosis.
Who it’s not for
Cocolime Fitness is fitness, not treatment. It is not physical therapy, medical rehabilitation, or a program for any specific disease. If you’re newly diagnosed, recovering from surgery or a serious flare, or have been told to limit activity, please talk with your clinician before you start.