Disclaimer: I'm not a doctor nor a healthcare professional. This is a personal account of my experience with Pityriasis rosea and my recovery progress while maintaining my regular activity levels. Please consult your doctor or healthcare provider if you suspect having Pityriasis rosea and follow their advice.
Working out and having a consistent fitness routine has become an important part of my life. Not only I feel physically healthier, but my mental health has improved tremendously after struggling with depression and generalized anxiety for years. Like many people, I started working out to achieve my aesthetic goals, and while I still pursue certain physique goals, now my main reason for moving my body is unwinding and having fun with exercise. I love trying new forms of exercise, practicing new moves and to challenge myself to try new things.
For the last few years, I haven't dealt with any major health issues. I might have skipped a few workouts due to travel, work and short illnesses, though I've always returned to my routine as soon as I could. Around the beginning of May, I noticed some strange dots around my left thigh and brushed them off as mosquito bites or just irritation, I didn't have any itching or any other bothersome sensations so I didn't think much about it.
The dots started to climb up to my torso and ended up covering my chest, side waist and abdomen, with occasional itching and tingling around the affected areas. Horrified with the appearance of my skin and tormented by the constant itching, I got diagnosed with Pityriasis rosea, a skin condition of unknown causes and with no specific treatment. While knowing it wasn't anything serious was a relief, the rash can last for more than a month and can get very uncomfortable. Heat and sweat can cause flare ups, so getting it right in summer in a hot climate worsened my symptoms.
Aside from antihistamines in case of severe itching and eczema balm to keep the skin hydrated, I didn't get any treatment but trying to keep cool and avoid stress. The rash kept spreading and spreading more in the following days, forcing me to refrain from exercise and leisure walking all together. I craved movement, but I was still too unaccustomed to the rash and felt afraid of sweating. I suffer from mild hyperhydrosis, so even indoors walks with the AC on will get me sweating in no time. And while it might sound exaggerated, the tingling sensation caused by the Pityriasis flare ups caused by the heat can be unbearable.
After the rash reached its peak and stopped spreading, I made up my mind about working out and tried to find ways to make it work. Here are some of the measures I've taken to make myself comfortable:
Working out strictly indoors and making the room as cool as possible.
Wearing loose undergarments and baggy shorts. My trunk is the most affected area so I've avoided wearing sports bra. I'm limiting myself to low impact exercise and standing workouts to keep things safe.
Keeping a towel nearby and preventing sweat from pooling.
No mat exercises. Lying over the mat can make sweat accumulate faster on the trunk area and is overall uncomfortable while flaring out.
Showering with lukewarm water immediately after finishing the workout and applying lotion over the affected areas.
As for my choice of workouts, I've been trying to do stuff I truly enjoy and not pushing myself too hard. Stress can trigger more flare ups, which put strenuous workouts such as HIIT and heavy strength training out of the question. Barre, Pilates and dance have been basically everything I've done since getting Pityriasis rosea, with mild strength training sprinkled in between.
I hadn't done ballet in a while, but Kathryn Morgan's beginner classes were a perfect gateway to return to movement and unwind for a while. Though keeping focused has been a struggle for me, guided workouts like these are the best way for me to immerse in the movement. Ballet can get intense, but it can be easily modifiable to suit different needs.
As I started to feel more accustomed to my itchy skin, I returned to Pilates with all standing workouts by Posture Tonic. Even grabbing the tiniest weights felt like a challenge, but just like with ballet, Pilates can be easily modifiable to be effective even without much equipment. I did sweat with some of these workouts, however I felt very relaxed and accomplished by the end and those were the positive thoughts I needed at the moment.
After I ran out of standing Pilates workouts, I started doing FitLara Barre workouts. Most of her barre classes are mostly standing, though they can be even more challenging than regular barre workouts. Lara always provides different options to adjust intense exercises, making her workouts some of the most versatile on this list. As of now, I'm still exploring her vast video catalog, with hundreds of full lengths classes and shorter workouts available on her channel, The teaching style might feel a little bit pushy for some people, but I definitely need the extra motivation as I continue to recover.
Lastly, Mike Peele's Hip Hop Fit classes have been a huge boost to my mood and the highlight of my workouts. Though the dances can get intense, I try to keep up as much as possible thanks to the wonderful choreography and easy to follow instructions present in every video. The routines feel more like a fun puzzle rather than a workout and that's exactly the distraction I need these days. I do these as a finisher for my daily workouts and shower immediately after, trying to reduce my actual sweat time to a minimum.
As of right now, my rash is finally reducing and the lesions are getting darker and less prominent. I do get those awful tingles occasionally during the day, but the itching is almost gone. I'll keep up with this routine as I continue to recover, hopefully in a few weeks I'll be back to my regular workout schedule.
Though most people prefer to to refrain from exercise while having Pityriasis rosea, I think it hasn't slowed my recovery process. Stress might've triggered some of my worst flare ups, so unwinding from my worries with fun workouts just felt like the right choice for me. Perhaps my recovery might have been slightly faster if I didn't sweat that much, yet I chose what I think is best for my physical and mental health.
And if you're reading this and diagnosed with Pityriasis rosea, it does get better. Try to listen to your body as much as possible and keep calm, it'll eventually clear out.
Despite many up and downs, my fitness routine has remained consistent for the last few years. But since early May, I've been suffering from a (technically) harmless yet bothersome skin condition called Pityriasis rosae, forcing me to switch up my entire routine. My entire torso and thighs have been covered by a rash, with frequent itching and tingling during the day. The itching gets worse with heat and sweat, making working out nothing short of a nightmare, especially when living in a hot climate. Though many people avoid working out with this condition due to discomfort, I really needed to move my body in some way for the sake of my mental health. Therefore, I'm staying off the mat and away from high intensity exercise for the time being, instead choosing standing workouts to avoid the heat of lying against a surface.
Posture Tonic has become one of my favorite channels on the platform, with carefully planned Pilates workouts that are challenging yet not exhausting, I remembered seeing an all standing workout plan in her curated playlists and found this twelve day challenge. And though the videos aren't exclusively created for this challenge, Jacinta's programming is cohesive enough to make it feel like a real series. You can find the challenge's playlist in this link.
Twelve videos in total including warm up and cooldown.
Video duration from 20 to 30 minutes.
All standing workouts.
Modifications provided for high impact cardio exercises.
All levels, beginner friendly.
Fully guided workouts.
Blend of barre, Pilates and sculpt training.
Equipment needed:
Non slip fitness mat.
Light and medium dumbbells. Recommended weight range from 1 kg (3 pounds) to 4 kg (8 pounds). I used 1 kg (3 pounds) and 2 kg (5 pounds) weights for this challenge.
This was my "comeback" workout and I felt a little anxious. I've done some of Jacinta's all standing videos during previous challenges and they were not easy at all, so I was afraid of getting too sweaty. Starting with a dynamic warm up implementing the weights right from the beginning, the upper body portion of the workout starts immediately. Perhaps it was my eagerness, but the light dumbbells were feeling so heavy right from the start.
After finishing up the arms and including some calf raises, the dreaded lower body portion was next. Though I don't struggle with lunges as much as before, these definitely made my heart rate elevate for a bit, especially with the calf raises while lunging. Arabesque back leg elevations were next, including reverse chest flyes to challenge balance even further. Surprisingly, I didn't struggle with my balance that much this time, maybe due to me being hype aware of my body. Finishing things up with side lunges and dumbbells punches, I did end up sweating more that I'd wanted, but it was a satisfying workout that flew by.
I think this workout can be a hit or miss depending on how much you enjoy barre/ballet. Starting right in with the weights and no specific warm up, squats start to turn into plies and balancing in one foot. The arms never get a rest this time, constantly changing from fifth, second and first position while holding the weights. And with this being a ballet inspired workout, plies with releves pulses and even some curtsy lunges are included. And though this was a lower body heavy workout, my arms were absolutely on fire from being active the entire time. I personally like ballet, so I found this workout fairly enjoyable but it is far more challenging than it looks.
My arms were sore from the previous day so I wasn't too thrilled for this workout. My worries were proven correct, with the arms being in movement for pretty much the entire workout. And though my arms were burning, what I struggled the most with was the arabesque with knee drive combination, with my supporting leg getting the Pilates shakes. Despite being difficult, I felt very satisfied by the end of this workout, a truly comprehensive flow targeting the entire body with special focus on balance.
Day 4: 26 Minutes Pilates Cardio
Equipment required: Light hand weights. Jacinta uses 1 kg/3 pounds.
I didn't know what to expect from Pilates cardio with the weights, but it ended up being a pleasant surprise. With low impact options for the jumping moves, I felt confident and decided to add the jumps for the explosive bursts. Blending steady state exercises with cardio bursts was a brilliant choice, especially with the moves incorporating the dumbbells. I just really love dumbbells punches.
Just like the previous ballet inspired workout, plies, single leg balancing and constant change of arm positions are the core of the routine. I loved the inclusion of rond de jambe inspired movements due to its ample range of movement, an underrated move from ballet to target all the glute muscles.
Day 6: 20 Minutes Lower Body Focus
Equipment required: One light dumbbell. Jacinta uses a 1 kg/3 pound dumbbell.
This workout was the most dynamic flow so far. With many lunges variations, squats and single leg work, lower body stability is challenged by the long time under tension. Knees stay in a bent position for pretty much the entire routine, so prepare to challenge your hamstrings to keep up with the fast pacing. The single dumbbell is present not to add more resistance, but to challenge balance further with some added upper body exercises while squatting. I managed to keep up with the arabesques at the end of the workout, so all the prep certainly helped activate the right muscles this time.
Day 7: 25 Minutes Power Pilates with Dumbbells
Equipment needed: Light and medium dumbbells. Jacinta uses 1 kg/3 pound and 2 kg/5 pound dumbbells.
For this workout, Jacinta suggests grabbing heavier weights and keeping the lighter option in case of getting too fatigued, so I grabbed my 2 kg/5 pounds for the first time in weeks. I really struggled with the first few shoulder heavy exercises but managed to push through. I've been battling some fatigue related to my pityriasis rosae, so I certainly felt weaker than usual. My core stability was also very challenged during this portion of the workout, with the core requiring further engagement to compensate for the instability caused by the dumbbells. The latter half of the workout was not as challenging, though my shoulders and back were pretty fatigued by the end. I completed the workout with the heavier option so I felt proud of myself for pushing through.
Day 8: 30 Minutes Standing Sculpt with dumbbells
Equipment required: Medium dumbbells. Jacinta uses 3 kg/7 pounds and 4 kg/9 pounds, I used 2 kg/5 pound dumbbells.
I tried this workout before as a part of the Sculpt x Nutrition 14 day challenge (you can read my review here), so I was pretty sure of what to expect. And despite my current condition, I managed to perform quite well with the same dumbbells I used last time. Though I used lighter weights than suggested, the workout was still challenging enough, with the built in cardio burst raising the heart rate and making everything harder. And unlike last time, I managed to keep up with the arabesques with both sides.
This workout might be short and low impact, but it can get really intense if you match Jacinta's weights. With 55 seconds work intervals and only 10 second rest between exercises, the constant movement paired with the slightly heavier dumbbell option is an endurance challenge. The lateral lunges to knee drive were by far the hardest part of the workout for me, maintaining stability while holding the dumbbells was a challenge for the supporting leg and the core. Despite having zero jumping, I was sweating and breathing heavily by the end of the workout.
Day 10: 27 Minutes Pilates Tone
Equipment required: Light dumbbells. Jacinta uses 1 kg/3 pound dumbbells for this workout.
Maybe it was the soreness from the previous day but I was not feeling too ready for this workout. I felt the warm up was too short for the multiple lunge variations almost right at the start, and I could not keep up with all the single leg balancing with added dumbbells rows. My leg muscles perhaps were not active enough and I kept tipping over, moving the hips and one arm while balancing also felt pretty off for me. I did like the cardio bursts of this workout, but overall it was my least favorite from the challenge.
Day 11: All Standing Pilates HIIT
Equipment required: Medium dumbbells and a booty band. Jacinta uses 4 kg/9 pound and 3 kg/7 pound dumbbells, I used 2 kg/5 pound dumbbells. I chose a light resistance band for this workout.
After my rest day, I felt a little bit better and decided to challenge myself with this workout. Unlike the previous HIIT style workout, there are high impact options for extra burn in this routine. I also hadn't used my resistance bands in a while, so I chose the lighter option to keep things accessible. Starting the workout with a few glute activation exercises using the band was a great choice for the warm up, making my legs feel ready for the following lunges with both props.
What I wasn't quite ready for was the jumping lunges. I have to be sincere: I really struggle with knee positioning during regular lunges so the jumping version make me feel pretty insecure. Despite this, I chose the jumps and tried my best to keep up with Jacinta's pace. And though I did them without much trouble, I was sweating pretty hard and had more than half of the workout left. I barely could keep my leg up during the standing fire hydrants, but I completed the workout without further issues.
Day 12: 23 Minutes All Standing Pilates Workout
Equipment required: Light dumbbells. Jacinta uses 1 kg/3 pounds weights for this workout.
This workout is Posture Tonic's most popular video at the moment, the reason probably being its approachability to beginners. With easy all standing exercises and no pulsing, this is a great starting point for those curious about Pilates but afraid of mat exercises. And despite being relatively easy, maintaining the controlled movement and reaching a good range of motion makes this a nice foundations challenge even for intermediate learners.
Final thoughts:
This challenge was a great way to ease back into exercise after a few days off,a nice gentle way to move my body despite my current skin condition. Though some might shrug off standing Pilates as too easy, it can be as challenging as mat Pilates when performed slowly and with goof form. The lighter weights can be deceivingly difficult to manage while being mindful of every move, showing the importance of mind body connection in exercise. Yes, I could've used heavier weights, but trying to keep perfect form and a good range of motion for every rep is more beneficial than just tossing weights with momentum. The importance of a strong core for standing balance is also put into practice with this programming, requiring good core and pelvis stability to sustain movement with only one supporting leg on the ground.I felt more aware of the positioning of my ribs and pelvis during certain moves, making my core feel more active than with regular standing exercises.
I also loved the incorporation of ballet, HIIT and functional training elements to the challenge. Adding variety to standing Pilates can be tough, using movements from other practices with similar principles was a clever choice. Ballet can be surprisingly intense for the upper body despite being entirely bodyweight, so the two workouts with the constant position change with the dumbbells left me doubting my upper body strength.
Although these workouts were not originally envisioned to be part of a challenge, Jacinta's consistent teaching style makes everything feel cohesive. Many of her challenges blend elements from other practices aside from Pilates, making them a great choice if you're looking for a more comprehensive fitness plan. I personally wanted to avoid anything too straining but still feel challenged, and these few workouts were exactly what I was looking for.
What I loved about this challenge:
Approachable workout length.
Minimal equipment required.
Beginner friendly with fully guided classes.
Diverse types of exercises blending Pilates, Ballet, HIIT and functional training.
Low impact modifications provided.
Warm up and cool down provided in every workout.
Seamless transitions between exercises for a great workout flow.
What I would change:
Warm up could be longer for some workouts.
Background music can be distracting at times.
Do I recommend this challenge?
Yes, I especially recommend this challenge to anyone wanting to ease back into exercise. But I think pretty much everyone can benefit from this great challenge.
What's next?
I'm still struggling with pityriasis rosae and constant itch flare ups at the time of writing this entry, so I'm not quite sure what to do next. Aside from these workouts, the Posture Tonic channel does not have that many standing workouts available. I don't feel comfortable with going back to the mat yet, thus I'll be searching for other alternatives around YouTube.
I have an extremely embarrassing confession: I never learned how to jump rope. I was a nerdy girl with terrible coordination and ropes were not allowed at my school, so I never tried it during the prime jumping rope period for kids. My first serious jump rope attempts were in my early twenties, prior to starting my online fitness journey, ending up realizing I simply was unable to jump rope. While I was able to jump continuously for a good amount of time, I couldn't make the rope spin back after the first jump. The only way I could "jump rope" was to briefly stop the rope after the first jump and motion my arms again. Maybe it was my wrists, maybe it was my whole technique being wrong, I simply couldn't do it and having to fail everyday in public outdoors didn't help boost my morale. I ended my jump rope tries just after a few days, miserable and looking for new ways to move my body.
Fast forward a few years to now, I'm in far better shape than before and more confident in my fitness skills. After a few months exclusively doing low impact exercise, I wanted to switch things up and train my endurance. I occasionally run, but my city's weather and lack of good running routes makes it complicated. So, I grabbed my rope again and tried my luck again, I'm now fitter so I should be able to do do it, right?
Wrong. I still struggle with motioning the rope around my body, ended up hitting myself quite a few times, now utterly humiliated. Am I physically unable to jump rope? Probably not, but I get frustrated too fast to waste my workout time trying to not to hurt myself with my whip like rope. But I really wanted the benefits of jumping rope, alternatives like rebounder are out of reach in my area therefore out of the question. Perhaps thanks to the intrusive algorithms of social media, I got the following video recommended into my YouTube feed.
I had done workouts incorporating some jump rope cardio, never seen a jump rope focused workout before. As for the ropeless in the title, the coach uses Crossrope, handles with small weights attached to mimic the effect of the rope. Despite the aerodynamics not being quite the same as with a traditional rope, the actual movement pattern is basically the same while also being far more convenient for working out indoors. And though I didn't own the Crossrope, I decided to simply shadow jump and more my wrists just like coach Winter did. Thirty minutes later, I was dripping in sweat and really happy with my bouncy experiment.
The workouts on the Phoenix Nation channel are focused on jump rope, showcasing different bouncing techniques for variety and difficulty. With workouts ranging for 10 to 45 minutes, most of the workouts are sequenced as a HIIT, alternating between short rest periods and longer jumping segments. Some of the videos also include bodyweight exercises and even strength training into the workouts, making them ideal for training for endurance. Many of the workouts are performed with a regular jump rope, with recent videos featuring the ropeless option as an alternative for home workout enthusiasts with low ceilings. And as someone who can't make the rope work for me, this was the extra push I needed for trying ropeless jumps. Perhaps it might not be as much as a full body workout as regular jump rope, but if you're just looking to elevate your heart rate while listening to podcasts or watching TV indoors, it is a great alternative.
Will I ever learn to jump rope? I'm still not sure it's possible, but this might help to improve my speed and endurance. I might buy the ropeless gadget to train my wrists for the rope motion, but I'm still too intimidated by the real rope.
