Want to get ahead in life by taking a few simple steps? If you think that fibromyalgia or chronic illness makes a fitness or body movement program impossible, then take it easy. Start slowly. Put one foot in front of the other (a.k.a walking) and enjoy a wealth of physical and emotional benefits.
If you’re looking for reasons, here are just —> a few (SEVENTEEN!)<— ways that walking is beneficial .…
Isn’t that enough to get you out the door? Walking is so simple, it’s easy to overlook it as a viable fitness option. It can be done indoors or out, rain or shine. It can be done by anyone with the ability to stand and walk … even if it’s just for a limited time.
Whether you start by walking to your mailbox and back, or walking around the block, it’s simple to create a routine that’s suited for your personal needs.
Want some tips to begin?
Here are Six Success Tips designed to keep your daily walking routine in step –
Choose supportive shoes and loose clothing. Wear clothes in layers that can easily be added or subtracted as you go. Remember that your body temperature will likely fluctuate as you walk.
Plan to walk at roughly the same time daily and make a habit of it (by implementing tip #6)!
Be prepared for weather setbacks – too chilly, too hot, too whatever…). Designate a “plan B” location such as an indoor shopping mall, a gym, or even pop in a favorite walking DVD at home.
There’s nothing like accountability to ensure success, right? Take your pet, your friend, your neighbor or anyone who’s willing to go along.
Use a walking stick or cane to steady your body and pace yourself. And, because walking itself improves balance, you may not need assistance as you grow stronger.
Be sure to write your fitness activities and goals on a calendar or tracking sheet. Tracking your accomplishments builds motivation. It’s a powerful key to success!
There’s nothing like a soundtrack to accompany your walks. I couldn’t write about walking without a few melodies popping into my head. Did the same ones pop into yours?
What’s your favorite walking tune? Share in the comments below!
Did you get a chance to register for the THREE FREE videos related to the 3 Trigger Foods that affect Fibromyalgia? There’s still time to register!
Does what you eat for breakfast relate to your PAIN? To learn more, grab your FREE Stop Feeding Yourself PAIN guide here!
A health coach friend of mine posted last week that according to the media world, September is the New January … so, Happy New Year! This new season provides an opportunity for fresh starts, revised goals, body and mind detoxification, relaxation retreats, etc. Could your New Year’s health goals do with a bit of a fresh start?
Many of us begin each year feeling as if our potential has just been uncapped. Our opportunities are limitless! And, our potential to achieve our goals is bright, shiny, and new.
Then something happens.
It’s called life. Usually it’s something minor, such as a handful of sleepless nights due to sick child. Or, a business trip takes you away from home. Or a slight symptoms flare makes you take it easy for a bit. In any case, these minor set-backs tarnish and dim our shiny goals.
So, why do these seemingly small speed bumps of life derail our progress? Because we count on, live for, and crave routine in order to achieve success!
Small, minor speed bumps of life
When we view our success through the very small (not to mention unrealistic) lens of perfection, then any change in routine is considered imperfect … or, in other words, a failure.
Having high standards is great. But, unrealistic standards? That’s defeating from the get-go.
Here’s my suggestion. For the remainder of the year –
Please DO set new goals.
Please DO dust off and revise old goals.
Please DO seek out detoxification opportunities to heal your mind and body.
Please DO seek out retreat opportunities to relax, rejuvenate, and renew your soul.
Want some great goal-setting guidelines? Would you like to know more about setting clear-cut nutrition, fitness, wellness, and personal achievement goals? Check out this post on How to Lose your Fuzzy Goals and Get Sharp.
And, when you do the things listed above (and more), be sure to anticipate – in advance – the small speed bumps of life. They’re gonna happen, so how will you choose to view them?
Share your views below on how to see your routine as flexible, changeable, and adaptable!
Does what you eat for breakfast relate to your PAIN? To learn more, grab your FREE Stop Feeding Yourself PAIN guide here!
It’s surprising how a fundamental health practice – such as drinking water – can become so complicated. Some people are very regimented about what water they drink, when they drink, and how they drink it. I’m just glad to know that people are drinking (water of course)! But to help clarify things a bit, would you like a downloadable PDF Personal Water Hydration Tip Sheet? Of course you would.
We all know that proper hydration is a fundamental part of staying healthy. Increased water consumption (avoiding dehydration) can help make digestion more efficient, regulate body temperature, improve your body’s ability to detoxify, and even decrease joint, back, and muscle pain. All good 😉
Consider that the brain consists of 90% water. The bones consist of 22%, the muscles 75%, and blood 83%. Water is a fundamental nutrient — yes, water is a nutrient! If you experience any of the following, you may be dehydrated (whether you recognize it or not). HINT: Don’t wait to feel thirsty – hunger often masquerades as thirst. If you’re hungry between meals, drink up.
● Dry skin/dry eye
● Morning nausea
● Dark yellow/orange colored urine
● Impaired digestion
● Chronic coughs/phlegm/congestion
● Problems with weakness/dizziness
● Back pain/joint pain
● Increased/fluctuating heart rate
● Chills/fever, temperature fluctuations
The body actually needs, craves, and requires sufficient quantities of pure, clean water.
I shouldn’t have to say this, but of course, I will anyway. Please avoid sodas, sugary blended drinks, sugary fruit smoothies, sports drinks, fruit juices, etc. Avoid caffeine and fake sweetened drinks, too.
For healthy hydration …
just drink water.
Important TIP: Avoid tap water as it may contain harmful heavy metals and contaminants.
If you’d like more tips on WHY drinking more water is a good idea, check out this article from our friends at Food Matters and Hungry for Change.
Want even more tips and a nifty Hydration Chart? Click on this downloadable PDF to get your own Rebuilding Wellness Personal Hydration Tip Sheet now.
Turn your drinking problem into a drinking solution today!
Wanna know how foods relate to your PAIN? Grab your FREE Stop Feeding Yourself PAIN guide here!
GETTING JUICY TO DETOX FAST
There’s nothing like the contemplative nature of Fall to bring on anticipation of days ahead. It’s a great time to take a step back, slow down the pace from your hectic summer, and get ready to head into the closing months of the year with planning and purpose.
Consider incorporating a detox as part of that plan.
And, here’s why … periodic detoxes are good for all of us. Additionally, for those of us with fibromyalgia and/or autoimmune health challenges, we are super-sensitive to toxins in our environment and toxins in our foods. It’s helpful to purge your body from these toxins through periodic cleanses. If you’d like a refresher on how a sensitive fibromyalgia (and autoimmune) body reacts to the toxins in our environment, check out my often re-posted and shared – Tuning Fork Analogy.
Seasonal cleanses are a good idea….
Detoxification is a great way
to clear away the clutter (internally) and get a fresh start.
Let’s talk about how to detox. When it comes to dining, do you feel it’s not a meal unless a fork and knife are involved? You may wish to reconsider. In fact, the FASTEST way to absorb and assimilate vital nutrients into the body is through juicing. Juicing provides an abundance of concentrated nutrients that can be consumed and bio-available to turn into energy right away.
This “pure” source of nutrients provides the body with the fuel it needs to detoxify. Being alkaline in nature, raw veggie juice helps to rid the body of the acidic wastes left from consuming the Standard American Diet (S.A.D.). While there are many ways to detox, juicing provides colossal whole body benefits. The benefits are too numerous to mention, but just a few include; improved digestion, power-packed antioxidants, a stronger immune system, clearer skin, reduced allergies, clearer thinking, better sleep, more energy, etc. All good … right? Right!
Juicing takes basic ingredients like leafy greens, seasonal veggies, and sometimes low glycemic fruits, and extracts just the juice. My favorite tasty variety uses celery, cucumbers, kale, and whatever else I have on hand. For me, no two “meals” are alike. Notice that these ingredients are familiar to most people and readily available at your local market — nothing zany or whoo-hoo.
But, of course, zany can be good, too. Add a “nub” of ginger (but be forewarned – a little bit goes a loooong way!). Add cinnamon, turmeric, cardamom, nutmeg, cilantro, parsley, mint or other favorite flavors. Add raw coconut for amazing health benefits all ’round. While juicing may feel like a Summer item, consider adding seeds (ground flax, chia, hemp, etc.) and coconut oil for a bit of “warmth” for the Fall.
Because juicing does take a bit of preparation (not to mention equipment), check out this All About Juicing website for more details. Click on Juicing Help, then Juicing for Ailments and scroll down to Fibromyalgia. You can even sign up for a free download of several yummy recipes and review recommendations on juicers.
If you don’t feel like (or don’t have the equipment) to make raw juice on your own, go ahead and grab one at your local health food store. Even once or twice a week can provide amazing benefits. Be very careful to ask about ingredients. Even better – purchase from a store where you see the juice made in front of you. Mass market “juice” shops like Jamba Juice may look healthy, but most of their offerings are nothing more than copious amounts of sugar in a to-go cup. I’ve noted that some of their “juices” that kids drink as a snack contain more sugar and calories than I’d have in a full day.
Remember that the juicing recommended here for detox purposes is all about the veggies.
Veggies are the main feature with fruits being the cartoon short that sometimes runs alongside.
There will be additional posts in the near future about juicing AND blending (smoothies), so stay tuned for more info.
Got a favorite juice recipe? Do share!
Toward the back of my book, FibroWHYalgia, I’ve included an “Incomplete List of Miracle Solutions.” There are over five dozen treatments, supplements, and healing modalities to try. Some silly (maybe?), some serious.
Do you believe in miracles?
I’m often asked if any one thing can heal fibromyalgia, chronic fatigue, RA, lupus, lyme, etc. The simple answer, of course, is no. But, miracles can and do happen. Any treatment that improves your health, even in a small way, can open the door to trying another.
Check out the list and highlight a few to investigate yourself! If you haven’t yet purchased your own copy of FibroWHYalgia, you might want to take a look here: www.FibroWHYalgia.com. Some of the solutions I’ve listed on pages 166-167 are commonly discussed in the autoimmune world. Others are not.
Today, I’ll introduce one healing modality that may pique your interest. Check it out and perhaps you’ll find yourself willing to try other solutions that may widen the already open door to your healing.
Skin brushing (or dry skin brushing) has been around since ancient times. Basically, it’s a method of sweeping a brush across the skin in a methodical way. It’s often done before bathing and only takes about five minutes or so to complete.
It’s commonly known that skin is your body’s largest organ, but have you ever heard of it referred to as your third kidney? Yep. The skin is such an amazing detoxification organ, that it performs many of the functions that the kidney provides.
Think of your skin as a body-sized filtration system. I read somewhere that the skin is the very last organ to benefit from the nutrients that we consume, yet it’s the first organ to show the effects of deficiencies. I’ve blogged about this in the past – the skin tells it like it is!
Here are just a few benefits of dry skin brushing:
Regulated body temperature
Stimulates oil glands increasing skin’s health and elasticity
Stimulates the lymphatic system which is a key component to boost immune health
Because this activity costs no more than your time and a small investment in the brush itself, what do you have to lose?
Oh, and if you aren’t yet sure you want to try it, here’s a few more benefits you may enjoy as a result of dry skin brushing: reduction in visible cellulite, balanced hormone production, improved muscle tone, boost to the nervous system (important for those with fibromyalgia!), and improved digestion.
To learn more, simply Google “skin brushing” and check out the variety of blogs and YouTube videos available on the subject. I chose not to link to any one site as they all seemed to have a slightly different angle of focus. You’d be better off by scanning the information found on several sites.
Here’s to better skin, better health, and a healthier YOU!