The MSing Link

If MS has left you feeling like your body is folding forward… this episode is for you.

In this episode, I'm walking you through the connection between posture, core strength, and daily function for people with Multiple Sclerosis (MS). Not in a textbook way, in a "here's what's actually happening in your body and here's what to do about it" way.

Here's what we cover 🔑:

Does your core matter? Your core isn't just abs. It's the group of muscles that stabilizes your trunk so your arms and legs have something solid to work from. When that stability is missing, your body compensates… and that shows up as unsteady walking, poor balance, and low back pain that won't quit.

How posture changes your breathing. When your ribcage collapses forward, your diaphragm can't move through its full range. Less air in means less oxygen available for your muscles, which means more fatigue doing the same activities. Sitting taller isn't about looking better. It's about giving your lungs room to work.

What are common posture imbalances I see in people with MS? Forward head position, rounded shoulders, an anterior pelvic tilt (your pelvis tipping forward, arching your low back), and the compensations that build on top of them. I'll explain why they happen and what they're costing you day to day.

Targeted core and back exercises. Specific movements you can start with, why each one works, and how to modify them whether you're standing, seated, or working from a wheelchair.

Neuroplasticity and functional exercise. Your brain can build new pathways to your muscles at any age… that wifi connection between your brain and your body can get stronger with the right practice. I'll explain what "the right practice" actually means and why repetition with intention beats hard workouts every time.

What posture products are worth it? Braces, cushions, supports, gadgets. Some help. Some just do the work your muscles should be doing, which makes those muscles weaker over time. I'll tell you which is which.

This episode is for you if:

✅ You've noticed you're slumping more than you used to
✅ Low back pain has become part of your daily life
✅ You feel out of breath doing things that never used to wind you
✅ You're tripping more, or your walking feels less steady
✅ You want to understand why something works, not just be told to do it

You don't need long workouts or an hour a day. You need the right exercises for your symptoms, done consistently. Progress, not perfection.

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: hello@doctorgretchenhawley.com

Website: www.MSingLink.com

Social:

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/TheProgressMethodForMS

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

In this solo episode, I'm sharing a lightbulb moment I had recently... one that made me realize how easy it is to slip into autopilot with our routines when we're living with multiple sclerosis.

You know the feeling. You're doing the same 10 exercises you've done for the last two years. Same stretches. Same breakfast. Same everything. Not because it's what your body needs right now, but because it's what you started doing back when you first got serious about your MS.

Here's the thing... your MS isn't the same as it was two years ago. Your strength isn't. Your goals probably aren't either. So why is your routine?

In this episode, I walk through:

✅ Why autopilot happens (and why it's not a willpower problem)

✅ How to tell the difference between a habit that's still working and one you've outgrown

✅ The specific questions to ask yourself when reassessing your MS exercise routine

I also talk about why "just keep going" isn't always the right advice. Consistency matters — but consistency with the wrong thing keeps you stuck in a really convincing way.

This isn't about starting over. It's about checking in. Your movement still counts... but it counts more when it's pointed at the goals you actually have today.

Progress, not perfection. You've got this. 🧡



Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: hello@doctorgretchenhawley.com

Website: www.MSingLink.com

Social:

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/TheProgressMethodForMS

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

Okay, I've been looking forward to sharing this one with you.

In this episode, I'm chatting with Damian Washington about something I know so many of you wrestle with... how do you stay motivated when you're working toward goals with multiple sclerosis (MS) and the progress feels slow, or a setback knocks you back a few steps?

Damian and I get into the good stuff. We talk about the power of repetition (spoiler: it matters way more than pushing yourself to the max), and why you really need both short-term and long-term goals working together. We dig into how to build healthy habits that support your mobility, strength, and daily function... the kind of habits that actually stick, even on the days when MS makes everything harder.

We also talk about the role of affirmations, how to build in real accountability, and how to make room for both your wins AND your setbacks. Because here's the thing: forward motion doesn't mean every day is a good day. It means you keep going anyway.

You're going to walk away from this one with actual tools. Not vague "just stay positive" stuff, but real, doable tips and mindset shifts you can use to strengthen your body and your mind, feel better in your daily life with MS, and stay consistent even when your motivation dips.

Whether you're focused on your exercises, drinking more water, or just trying to build a routine that works with your real life... this conversation is full of encouragement, honest insight, and examples you can actually relate to.

You've got this. And I think this episode is going to remind you of that.

In this episode, I share:

→ Why repetition beats intensity when you're building strength and mobility with MS

→ Short-term vs. long-term goals, and why you need both

→ How to build habits that stick, even through fatigue and brain fog

→ The role of affirmations and shifting how you talk to yourself

→ Building accountability so you actually stay consistent

→ How to hold space for wins and setbacks without losing momentum

→ Keeping yourself moving forward on the tough days

→ Hydration and the small daily habits that support your progress

→ Creating sustainable routines instead of rigid, all-or-nothing rules



Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: hello@doctorgretchenhawley.com

Website: www.MSingLink.com

Social:

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/TheProgressMethodForMS

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

I'm back, and this is my first episode recording since going on maternity leave and welcoming my second daughter into the world. So many of you in The MSing Link and on social media have been asking about my birth story, and I wanted to share part of it with you. But this episode is about so much more than childbirth.

It's about realizing how strong you already are… even if you've forgotten it. Especially if you don't feel it.

In this episode, I share:

→ The arrival of Scarlett Townsend, and the special meaning behind her name (her middle name honors my husband's mom, who we lost this past November)

→ The decision that weighed on me my entire pregnancy: C-section or VBAC? And why I felt so much shame around the choice I ultimately made

→ Why staying local turned out to be exactly the right call, especially when my heart rate dropped into the 40s for nearly 24 hours after delivery

→ The chaos of those first weeks home: cluster feeding, two-kids-at-once mornings, a new puppy (ask me why… I honestly don't know), and my old friend, noise sensitivity

→ The ordinary moment on my couch (feeding Scarlett, singing "The Wheels on the Bus" into a toy microphone, and shooing the puppy away with one foot) when it hit me: Wait, I'm doing it. Look at me go.

I want to be clear: I'm not comparing my experience to living with MS. But I think this is something universal. We don't always find out what we're capable of until something asks us to rise.

Strength doesn't always look the way we imagine. Sometimes it looks like asking for help. Sometimes it looks like accepting the C-section instead of carrying shame about it. And sometimes it looks like getting out of bed, getting dressed, and walking around your home, all of which take real emotional and physical strength.

So this is your reminder: you are so much stronger than you think. And so much stronger than you feel. More likely than not, you did something hard today and didn't even stop to notice. Your movement still counts.

You've got this. 🧡

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: hello@doctorgretchenhawley.com

Website: www.MSingLink.com

Social:

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/TheProgressMethodForMS

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

If you're someone with MS who knows exercise matters but can't seem to stay consistent… this episode is your pep talk.

We've all been there. You start the week with the best intentions, then by Wednesday the negative self-talk creeps in: "I'm too tired." "It's not working." "What's the point?" Sound familiar?

Here's the thing, exercise is one of the most powerful tools we have for improving mobility, strength, and independence with multiple sclerosis (MS). But the way you talk to yourself about it? That matters just as much as the workout itself.

In this episode, I'm breaking down:

→ Why mindset is the missing piece in most MS exercise routines

→ The common thoughts that keep you stuck before you even start

→ How to shift your mental habits so they support your goals instead of sabotaging them

→ Practical strategies for building an exercise plan that actually fits your life

→ Phrases you can borrow to boost your motivation on the hard days

This isn't about pretending everything is fine or forcing toxic positivity. It's about honest, research-backed strategies for people with MS who want to feel stronger, move better, and believe in what's possible again.

You've got this. 🧡



Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: hello@doctorgretchenhawley.com

Website: www.MSingLink.com

Social:

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/TheProgressMethodForMS

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink