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You took the time to complete the POTS Self-Assessment—getting clear on where you are right now. Let’s put that insight to work.

The answers you gave aren’t just information. They are a starting point, your baseline. Knowing that matters because without awareness, it is easy to feel stuck in symptoms and uncertainty. When you understand where you are, it is easier to see where you would like to go and how to get there.

Your results give you a clearer picture of what’s happening so you can choose the kind of support that feels right for you and the life you want. If you’re ready for that support, 

...IT'S TIME FOR Pilates for POTS

POTS Walk Special

Results BIG Picture Idea

Score Range

Zone

Friendly Label

Icon

One-Line Summary

0.0–1.0

Dysregulated Zone

Protect + Pause

 🔴

Resting and protecting your energy

1.1–2.0

Recovery Zone

Rest + Reorient

 🟡

Slow rebuilding and steady recovery

2.1–3.0

Conditioning Zone

Rebuild + Reconnect

 🟢

Gentle growth and steady progress

3.1–4.0

Stability Zone

Resilient + Ready

 🔵

Maintaining stability and building resilience

You answered questions in four key areas: Autonomic Nervous System, Physical Conditioning, Body Awareness, and Pacing & Regulation. 

Your answers are scored and organized into categories we call zones, which range from 0.0 to 4.0 and give you a snapshot of how you are today.

At the lower end, the Dysregulated Zone signals your body needs to protect and pause. The Recovery Zone reflects slow rebuilding and reorienting. The Conditioning Zone shows gentle growth and steady progress. The Stability Zone represents resilience and readiness, where your body is strong and stable.

Taking the quiz regularly lets you use these zones to benchmark your progress over time.

Complete Result Descriptions

📚 Understanding the Language 📚

The glossary terms below help make sense of your results and guide how you move, rest, and build strength. Using the same language consistently can make your progress clearer and your choices more intentional.

Baseline: The amount of activity you can tolerate in daily life without triggering symptoms.
Example: Walking around the house or doing light household tasks for a few minutes without worsening symptoms.

Working Level: The level of intentional movement or exercise you can do consistently without causing a flare.
Example: Gentle stretches or light strengthening exercises you can manage most days without feeling worse.

Growth Edge: Small, safe increases in activity that gently test your limits without pushing past them.
Example: Adding an extra minute to a walk or slightly increasing the effort of a familiar activity.

Micro-Exercise: Very small, manageable bursts of movement designed to build tolerance without overload.
Example: Doing two minutes of gentle leg lifts or arm stretches, followed by rest.

Nervous System Regulation: Techniques that help your nervous system stay balanced and reduce flare-ups.
Example: Taking slow breaths, changing positions, or pausing briefly between movements to feel steadier.

What do you do next? 

You’ve taken the time to understand your results—now let’s turn that insight into action:

  • Dysregulated Zone (0.0–1.0) → Begin with Pilates for POTS: Start to build a gentle foundation, then continue with Strengthen when you’re ready.

  • Recovery Zone (1.1–2.0) → Start supports steady rebuilding, and Strengthen helps safely increase strength and stamina.

  • Conditioning Zone (2.1–3.0) → Strengthen fosters ongoing growth, and our upcoming Soar program (releasing Winter ’26) takes you even further.

  • Stability Zone (3.1–4.0) → Strengthen maintains resilience, and Soar (Winter ’26) helps you reach your peak.

Stop letting fear call the shots—choose the support that meets you where you are, and start getting your body and your life back.

💎 POTS Walk Exclusive 💎 

Today only, get both Start and Strengthen together for half the price of one course—plus a free sweatshirt when you register with your mailing address. Next week, they’ll be available at 25% off, then back to full price.

START TODAY

IF I CAN DO IT, SO CAN YOU….

Chronic illness crushed my life. Emotionally stuck, physically humbled, and socially isolated, I didn’t fit into the traditional diet and fitness approach. Having struggled for years, I realized a need to discover or create a more effective approach. What started as a personal roadmap providing support for my ever-changing, often bizarre symptoms has grown into a mission.

I remember a time when I couldn’t even carry a laundry basket up the stairs—my body felt so weak and unreliable. Fast forward, and I was able to carry my sick 60-pound kiddo when they needed me most. That shift didn’t happen overnight, but it’s proof that small, consistent steps toward wellness make a real difference.

With this approach, I also saw better, life-changing results with my private clients. Combining years of research, training, and collaboration, I’ve crafted practice-based programs to help you break free from painful movements and feel better in your body—more confident and comfortable. Specialized training as a Persistent Pain Pilates Educator gives me the tools to meet clients where they are and provide real solutions.

I'm a Nationally Certified Pilates Instructor (NCPT), an entrepreneurial mom, and fellow chronic illness "thriver." Arthritis, Dysautonomia, Postural Orthostatic Tachycardia Syndrome (POTS), Ehlers-Danlos Syndrome (EDS), Hypermobility, Mast Cell Activation Syndrome (MCAS), Osteoporosis, and Fibromyalgia are conditions I work closely with. I understand the struggle of “keeping it all together” with too much to do and not enough time or energy to do it.

(PROGRAM ONE)

Pilates for POTS: Start

  • A 4-week structured plan designed specifically for POTS and dysautonomia
  • Gentle, guided workouts that reduce the risk of symptom flare-ups
  • Breathwork and pacing tools to support your nervous system and energy
  • Step-by-step strength building that respects your limits and prevents crashes
  • Adaptable strategies so you can listen to your body and adjust each day
POTS WALK SPECIAL

(PROGRAM TWO)

Pilates for POTS: Strong

  • A 12-week Pilates program designed specifically for POTS and Dysautonomia
  • Step-by-step strength progression that respects your limits
  • Breathwork and pacing tools to regulate your nervous system and prevent crashes
  • Self-advocacy strategies to help you feel confident setting boundaries
  • Adaptable workouts that adjust to how your body feels each day
POTS WALK SPECIAL

(PROGRAM THREE-Coming January 2026)

Pilates for POTS: Soar

  • Take your strength further—move with more freedom, stability, and confidence in daily life

  • Go beyond “managing symptoms” and start reclaiming the activities you’ve been missing

Join the waitlist

Frequently Asked Questions

Below is a list of the most common questions we’ve been asked. If you don’t see your question below, just reach out to me directly and I will happily answer any of your burning questions to make sure you’re as happy as possible before signing up. 

Stand up to POTS and Start Living Again 

While there’s no quick fix, steady progress is possible. Feeling better and getting active is within reach for you! Let's get started today.

POTS WALK SPECIAL

Zone Results in Detail-this information is on your Results Page. 

Do you notice what you’re sensing, feeling, and thinking—but aren’t always sure what it means for your body?

🔴 Dysregulated Zone (0.0–1.0) Protect + Pause

Your responses suggest significant challenges across multiple areas—your system is sensitive and easily overwhelmed. At this stage, the focus should be on rest, regulation, and low-stimulation environments. Rest is just as important as gentle activity. Start with regulating tools such as breathing or positional changes, and use light movement in reclined positions before attempting upright activity. It’s okay to slow down and not push yourself. This phase is not about big progress—it’s about pausing, learning what your body needs, and using tools that help you feel more steady and supported.

  • Autonomic Nervous System
    You may notice strong symptoms like dizziness, rapid heartbeat, or digestive upset. These signs suggest your nervous system is struggling to stay balanced during daily activities. Supportive body positions, calming environments, and regulating tools can help reduce reactivity and make your system feel steadier.

  • Physical Conditioning
    Your strength and stamina are likely limited, and even light activity may trigger fatigue or flare-ups. Gentle movement—such as light stretches or moving while lying down—may be best tolerated. Use regulating tools before and after activity to help prevent symptom flares. Focus on short sessions of “micro-movement” that stay within your limits rather than pushing past them.

  • Body Awareness
    It may be difficult to notice subtle changes or early signs that your body is under stress. Often, warning signals are missed until symptoms are stronger. Practicing body scans, gentle breathing, or positional changes can help you catch these shifts earlier and respond before symptoms escalate.

  • Pacing and Regulation
    Right now, pacing—balancing rest and activity—may feel difficult and unpredictable. Activities can feel random or hard to manage, making it easy to overdo. Establishing your baseline—the amount of activity you can tolerate without triggering symptoms—is an important first step. Once you know your baseline, use short, planned cycles of activity and rest to stay within safe limits. Aim to rest before symptoms begin, not only after. Resting early and often helps prevent sudden spikes, reduce setbacks, and support steadier progress. Regulating tools such as breathing or grounding can also be used before activity to gradually expand your baseline over time.

After reading, what is ONE thing you apply? 

Do you notice what you’re sensing, feeling, and thinking—but aren’t always sure what it means for your body?

🟡 Recovery Zone (1.1–2.0)Rest + Reorient

Your responses suggest challenges across multiple areas are diminishing- your system is less reactive and beginning to recover. This is a time to use pacing, regulation tools, and rebuild your baseline slowly. Prioritize recovery and pacing over performance. Breathing techniques, restorative movement, or short upright activities can support this phase. As symptoms become more manageable, you can improve your baseline. Do not rush. This phase is about accessibility and stability -finding what helps you stay stable and rebuild your strength and stamina.

  • Autonomic Nervous System

    You may still experience ANS symptoms  like  dizziness, heart rate changes or stomach upset, but your system is beginning to show signs of regulation. Use predictable routines, gentle movement, and regulating tools to support recovery.

  • Physical Conditioning

    Your stamina and strength are beginning to return, but they are still in the rebuilding phase. Prioritize your working level—the activity you can sustain without triggering symptoms. Right now, consistency matters more than progression.

  • Body Awareness

    You are becoming better at noticing how your body reacts to activity and rest. Use this awareness to spot early signs of overload and adjust with small shifts in posture, breath, or pacing.

  • Pacing and Regulation

    Pacing may feel smoother now. You may notice when to pause or switch positions before symptoms get worse. Focus on stability, not speed. Protect your baseline with light activity and regular recovery breaks.

After reading, what is ONE thing you apply? 

Do you notice what you’re sensing, feeling, and thinking—but aren’t always sure what it means for your body?

🟢 Conditioning Zone (2.1–3.0)

Your responses suggest that your system is becoming more stable, and you’re beginning to tolerate more activity. This is a time to gently expand your baseline—the amount of activity you can tolerate without triggering symptoms—while continuing to prioritize pacing and recovery. Gentle movement works best when it is intentional, supported, and followed by rest. You may also be ready to explore your growth edge—that place where movement feels challenging but still manageable. Gentle strengthening, light upright activities, or short walks may feel more accessible now. Keep using regulating tools and pause before symptoms begin. This phase is about building on your baseline in ways that feel supportive and sustainable.

  • Autonomic Nervous System
    Your responses suggest your system is becoming more stable and responsive. Symptoms like dizziness, heart rate changes or stomach upset may occur with less frequency or intensity.  Use predictable routines, gentle movement, and regulating tools to continue supporting your recovery.

  • Physical Conditioning
    Your body is beginning to tolerate activity and recover more efficiently. You may be ready to explore slightly longer or more varied movement sessions while staying within your working level. Focus on safe, repeatable effort that avoids triggering symptoms, and continue to watch for delayed flares. This phase is about building on your baseline in ways that feel supportive and sustainable.

  • Body Awareness

    You are becoming more skilled at noticing how your body responds to both activity and rest. This helps you recognize early signals, spot signs of overload, and build a more reliable sense of your body's cues. Focus on making real-time adjustments instead of waiting for the signals to intensify. Changes in posture, effort, or breath can make it easier to stay active while avoiding flare-ups.

  • Pacing and Regulation

    Pacing may feel smoother now as your strategies support more consistent activity. You might notice when to pause or switch positions before symptoms get worse. As your system adapts, you may be able to work near your growth edge without triggering setbacks. Keep listening to your body, focus on stability over speed, and use recovery time between challenges to protect your baseline and stay steady.

After reading, what is ONE thing you apply? 

Do you notice what you’re sensing, feeling, and thinking—but aren’t always sure what it means for your body?

🔵 Stability Zone (3.1–4.0)Resilient + Ready

Your responses suggest strength across multiple areas—your system is more stable, resilient, and well-regulated. This is a time to reinforce your baseline (what you can do without triggering symptoms) and gently explore your growth edge(small, safe increases) with smart pacing. Prioritize consistency over performance. Movement is more available when it’s purposeful and balanced with recovery. Keep using regulating tools and pause before symptoms begin. You may notice your capacity improving and fewer setbacks. This phase supports progress without overwhelm—gradually increasing intensity while staying steady, responsive, and grounded.

  • Autonomic Nervous System
    Your responses suggest your system regulates well and shows resilience. Symptoms may still arise at times, but they are less frequent and less intense. Overall, your responses reflect steadiness in daily activities. Continue using supportive practices as you test your capacity, and  expand your activities.

  • Physical Conditioning
    Your conditioning is becoming more solid, with good recovery and steady tolerance for everyday activity. Focus on safe progression by gradually increasing duration, complexity, intensity, or variety. As you reach toward your growth edge, take care to avoid flare-ups by respecting how your body feels from day to day.

  • Body Awareness

    You are in tune with your body’s signals and able to make real-time adjustments at the earliest cues. This strong self-awareness helps you expand your capacity safely, fine-tune your exercise choices, and reduce the risk of setbacks as you progress.

  • Pacing and Regulation

    You’re using pacing and regulation tools effectively to support both activity and recovery. This balance allows you to push your growth edge without becoming overwhelmed. Continue following what works for you, while gradually introducing new challenges to expand what’s possible with consistency and self-care.

After reading, what is ONE thing you apply? 

“It feels so good to get aligned and feel the way the movements should feel :) ”

“

I just started the challenge again, and after the first workout, I feel great! This is the one that I repeated a few times last time. Thank you again for creating this and sharing it with me.


”

~ Shandelle