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Tag Archives: exercise

Successful Failure

 

 

 

 

 

 

You might have heard the funny saying… “My goal was to lose 10 pounds this year. Only 15 to go!” Well, my goal in 2018 was to lose 65 pounds. 70 to go! So, did I fail? Yes. Sort of. No. Not really! Stay with me here…

The actual goal I put down on paper for 2018 was “continue to work on improving my mental and physical health” because I have come to learn that health encompasses so much more than the number on the scale. I succeeded in improving my health, through various triumphs and failures this year, even though the number on the scale isn’t what I wanted. I had those numbers in my head all year, though, so, yes, I’m disappointed. I miss being strong, physically capable, and agile, so that’s why those numbers will remain a part of my health goals. The shift is the focus and where power is given. The scale and those numbers do not rule over me.

I’ve had a lot of “non-scale victories” in my health journey in the last couple of years. A big one is that I’m still alive. When depression and other mental health struggles make you not want to keep living, that’s worth celebrating. I’m still here, and last year I made a commitment to myself to stay here.

By the way, I did lose a few pounds mid-year when I was doing “keto-ish”/low-carb. However, that way of eating started to have a negative impact on my overall health, and the pounds came back when I stopped. I learned from that experience, and anything that teaches you isn’t a failure. It’s simply learning what doesn’t work for you.

*Disclosure: This post includes affiliate links. Meaning that at no additional cost to you, I receive a commission when you make a purchase through my links. The proceeds earned fund the giveaways I host in my Facebook groups.

This drug-free pain relief device relieves pain and inflammation like nothing any of the divas has ever tried! Click here to check it out and don’t forget that discount code DIVA will save you $55.00

 

 

 

 

 

 

 

 

 

 

 

 

Last year, I did all sorts of wonderful things that are good for my health like hiking, going to the ocean many times, and laughing so hard I cried. I strove to do my best in my various roles and be a positive force in the world. I put myself first… often. That’s quite hard for me, but everyone benefits when I do. Huge victory right there!! I pushed through physical and mental obstacles and setbacks in order to accomplish everyday stuff and all the extras. During fall and winter, I set daily and monthly goals for steps and not only hit but also exceeded them. I posted regularly in social media groups all year to support others in their wellness journeys. I did pool workouts regularly in the summer. So many victories all year!

Yes, I failed to achieve weight loss last year. I take responsibility for that while also giving myself grace. I’m choosing to celebrate all my big and small victories from 2018. In so many ways, I truly was healthier at the end of 2018 than I was at the beginning. That’s a big victory for me. I’m carrying this positive energy into 2019 and will continue to work on improving all aspects of my health, including weight loss. I’m a successful failure, and I’m not ashamed about that! I hope you can look back on 2018 with tough love–giving yourself kudos and grace. Happy 2019 to all my fellow “successful failures”!

 

 

 

 

 

 

 

 

 

 

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Weekly Recap 1/5/2019

 

 

 

 

 

Weekly recap:

Say Goodbye to 2018
My New Year’s Wish For You!
Quit or Modify? The Choice is Yours!
Two Things You Must Know About Planning
The Disabled Diva’s Winter Workout Challenge

 

 

 

 

 

 

 

 

 

 

 

The Disabled Diva’s Winter Workout Challenge

 

 

 

 

 

 

 

The Disabled Diva’s Winter Workout Challenge

If you haven’t participated in one of my fitness challenges, you are missing out!  Everyone is eligible to participate no matter what their physical abilities may be.  The point of my challenges is not to compete against others, but to motivate and encourage everyone to move their bodies.  Although I refused to believe it several years ago, physical activity really does help reduce the pain I experience from fibromyalgia, psoriasis, degenerative disc disease, and psoriatic arthritis. Each challenge ends with prizes.  Winners are not chosen by how much they were able to do or by how did the most.  Those who participate are put into a drawing and earn entries in various ways.

*Disclosure: This post includes affiliate links. Meaning that at no additional cost to you, I receive a commission when you make a purchase through my links. The proceeds earned fund the giveaways I host in my Facebook groups.

Winter Workout Challenge

This month’s challenge is 3 weeks, 21 days long.  It begins 12:01am January 7, 2019 and ends at 11:59pm January 27, 2019.  Unlike the last three months, this challenge will also include those who aren’t counting their steps.  However, those who are counting steps and/or activity with a fitness tracker and post those results will earn extra entries for the drawing.  Don’t have a fitness tracker?  Click here to find a tracker or phone app that fits your budget.

 

Fitbit Charge 3 Fitness Activity Tracker. Click here check it out!

 

 

 

 

 

 

 

 

 

 

 

 

Winter Workout Rules

  1. Join The Disabled Diva’s Fitness Buddies on Facebook
  2. Declare your workout goal on the Winter Workout official post located in the announcements in the group.  Eligible goals are any amount of steps or activity minutes that you will strive to reach daily based on your current ability.  Just keep in mind that the number that you choose will remain your goal for the entire challenge.  You may join the challenge at anytime by declaring your steps on the original challenge post located in the group announcements.
  3. Beginning January 7, 2019 and ending January 27, 2019 a daily check in will be posted in the group.  It will be placed in the announcements to make it easy for you to find.  Each evening before you go to bed or by 8:00am PST the following morning you must post your results in order to earn drawing entries.
  4. How to earn entries: For those tracking steps with a tracker: You have the ability to earn three entries per day.  One entry for posting a screenshot of your tracker’s results for the day whether you reached your goal or not.  Two entries will be awarded for reaching your reaching your daily goal.  For those declaring activity (yoga, Pilates, biking, swimming, etc.) minutes: Earn one entry per day for commenting with your results on the daily check in.  If you are using a tracker to record your activity minutes, post a screenshot with your results whether or not you reached your goal for a second entry.  Earn a third if you post your tracker’s results and meet your daily goal.   Everybody who participates and uses a tracker has the opportunity to earn 63 entries. Those not using a tracker have the opportunity to earn 21 entries.

Prizes

Three winners will be drawn live in the group on Tuesday, January 29, 2019.  Each winner will be awarded a $5.00 Starbucks e-gift card and it will be delivered to the winner via email.

Don’t forget that the challenge prizes are funded by the commissions I earn from my Amazon links, other affiliate links from products that can be found in The Disabled Diva’s Product Picks , from proceeds from my book Make Pain Your Bitch: How to Dominate Your Chronic Life, and donations. Click here to do your regular shopping thru Amazon. Donations can be made through PayPal to admin@thedisableddiva.net

If you are looking for a way to relieve your chronic and/or workout pain without drugs, I invite you to check out PEMF therapy.  Click here to compare various PEMF products.  The PEMF device that I use is Oska Pulse.  Click here to discover all the different ways it has improved my chronic pain in the past two years and how it continues to improve my chronic life.  Click here to visit Oska Wellness and as always, my discount code DIVA will save you $55.00 when entered at checkout.

Click here to join the Winter Workout Challenge!

PEMF therapy with Oska Pulse has taken my pain management plan to a whole new level! Click here to see how it has improved my chronic life and click here to learn more about the device and how it may help you too! BTW My discount code DIVA will save you $55.00 when entered at checkout!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Two Things You Must Know About Planning

 

 

 

 

 

 

 

Whether you have a chronic illness or not, life requires planning.  Without it all we are doing is sitting on our thumbs waiting for life to happen.  While spontaneity can be fun, it won’t help you succeed.  Speaking of succeeding, did you know that planning can help you succeed in your personal and professional life, even if you have a chronic illness like fibromyalgia or psoriatic arthritis.  To help you succeed, here are two very important things you must know about planning:

Number One: Planning can make you more reliable

This is a biggie for those of us diagnosed with a chronic disease.  Autoimmune diseases and other unpredictable illnesses are monsters that have the capability of turning the most reliable person into a complete flake.  Before becoming chronically ill, I rarely cancelled anything I committed to.  That all changed after my third chronic diagnosis.  One of the reasons I became the cancellation queen was because I was filling my calendar the way I did before becoming sick.  Another reasons is that I just said yes to everything without considering if I would have enough time or energy to actually follow through.

*Disclosure: This post includes affiliate links. Meaning that at no additional cost to you, I receive a commission when you make a purchase through my links. The proceeds earned fund the giveaways I host in my Facebook groups.

2019 Planner : Get Shit Done: Year 2019 – 365 Daily – 52 Week journal Planner Calendar Schedule Organizer Appointment Notebook, Monthly Planner. Click here to check it out!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I resolved this issue with careful planning.  It took a few years of trial and error, mainly because I still had to come to terms with the fact that living with multiple chronic illnesses would never be the same as the life I had before, but I finally found my groove.  What I mean by that is by following the advice in my eBook Make Pain Your Bitch: How to Dominate Your Chronic Life, I was able to plan with my symptoms and pain in mind.  For example, after living with my illnesses for as long as I had, I knew approximately how much time I needed to recover after a big outing.  I also knew that planning anything to close to that event would not end well.  So to ensure that I could attend, well as much as I could as we all know that most autoimmune diseases, chronic illnesses, and cancers can have a mind of their own, I blocked out a few days (more if I wasn’t feeling as well as I’d prefer) before the event and then anywhere from 2-7 days following the event to recover.  By doing this, I was able to plan smarter and could even explain to someone why I was declining their invite.

 

bloom daily planners 2019 Calendar Year Day Planner – Passion/Goal Organizer – Monthly and Weekly Dated Agenda Book. Click here to check it out!

 

 

 

 

 

 

 

 

 

 

 

 

 

Number Two: Plans change!

Yep, that’s right, our health status and pain levels aren’t the only things that can change without warning, our plans can too.  With that in mind, I always makes plans that include backup plans! I began this practice after I started blocking out dates on my calendar, because I became frustrated that my plans went up in smoke after I took the time to rest beforehand.  Sometimes my backup plans are actual plans. For example, if dinner plans with friends didn’t pan out, I have plans to still go out either by myself, with my husband or children, or someone from the original plans if anyone is still available.

 

The Clever Fox Planner – Undated Weekly Planner, Organizer, Calendar and Gratitude Journal to Boost Productivity, Happiness and Hit Your Goals in 2019 – Lasts 1 Year – A5 Size – Stickers Click here to check it out!

 

 

 

 

 

 

 

 

 

 

 

 

 

By allowing enough time to prepare my body for an outing and to recover from one, I also free myself to be a bit more flexible.  If something comes up I still have room in my schedule to shift the day that I was going to go out forward or backwards a day or two.

This Changes Everything 17-Month Large Planner 2019 Click here to check it out

 

 

 

 

 

 

 

 

 

 

 

 

The best part of seeing my schedule on paper is that afterwards I am able to see how much I was able to do in the past month.  This helps with future planning.  Then of course there is that exciting moment when you discover that all the time you spent planning and listening to your body results in being able to do more than you expected!

Don’t skate through 2019 hoping everything will work out.  Instead get planning and make this your best year yet!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Twelve Ways to Improve Your Chronic Life

 

 

 

 

 

 

Twelve Ways to Improve Your Chronic Life

Every year I see hundreds if not thousands of posts on social media from people with chronic illnesses wishing for a better new year.  Their wishes for less pain, more energy, and for an easier life are not unreasonable.  The problem is that they are just that, wishes……..   Today I am going to share 12 ways to make them a reality.

*Disclosure: I am NOT a medical professional and am NOT issuing medical advice.  I am sharing my opinions, thoughts, and experiences. You should always confer with a medical professional when considering changes to your medical or pain management plan.  This post includes affiliate links. Meaning that at no additional cost to you, I receive a commission when you make a purchase through my links. The proceeds earned fund the giveaways I host in my Facebook Groups.

1.  Identify dietary triggers

You may have heard about keto, paleo, low fodmap, and other diets, but there is not a one size fits all diet that helps reduce pain from your particular chronic illness.  You may not need to cut out an entire food group, instead you may find that it is a certain ingredient or additive that you need to avoid.  I tried and failed to experience relief from multiple diets.  What helped me find my triggers was to journal what I ate and drank and compared that information to how I was feeling.  You can find details about how I did this in my eBook Make Pain Your Bitch: How to Dominate Your Chronic Life.

2. Move your body

I know being told to exercise is the last thing you want to hear, but as I have learned, lack of movement only increases chronic pain in my hips and spine.  Movement really is necessary.  Now before you close this tab, hear me out….. I am in no way suggesting that you begin with intense workouts at the gym or going for 5 mile walks every day.  What I am suggesting is that you find ways to move your body that doesn’t increase your pain.  Before I was able to walk for miles, I had to start with what I was able to do, which at that time was one or two five minute walks a day.  There is nothing wrong with having to do seated yoga, tai chi, or simple stretches.  Click here to discover another fun way to incorporate movement into your life.

 

 

 

 

 

 

 

 

3. Listen to your body

Do you feel like you spend all of your time recovering from every activity or outing?  Listening to your body could decrease that time.  Rest when your body wants to rest.  Unless you have to keep a set schedule, nap and sleep when your body demands.  Pace yourself by breaking large tasks down into sets of smaller amounts of time.

 

 

 

 

 

4. Utilize mobility aids

If walking or standing for extended periods of time are forcing you to stay home instead of going out, it is time to start using a mobility aid.  Seriously, get over yourself and do something your body will thank you for.  Click here to read about what helped me get past the stigma of using a mobility aid.

 

 

 

 

 

 

 

 

 

 

 

 

5.  Ask for help

Put your pride aside and ask for assistance!!! Stop assuming that people know your needs.  Just as difficult as it is for our friends and family members to understand our complex chronic illnesses, it is just as difficult to know how to help us.  Most don’t want to insult us, while others truly have no clue, so do everyone a favor and speak up!

 

 

 

 

 

 

 

 

 

6. Plan with your chronic illness/pain in mind

Always consider your chronic illness and pain when scheduling appointments, outings, and social events.  I like to think of mine as invisible traveling companions.  Click here to see how this mindset helps me plan, prepare, and enjoy traveling with my chronic illnesses.

7. Stop living your old life

If you haven’t made changes to how you live your life, it is time to do it!  I know you want to show your chronic illness who is in charge and that you are hopeful that you’ll be cured in the near future, but let’s get real, it is NOT going to happen.  I too want a cure, but not making changes to how I lived until that day comes would be a huge mistake.  The only thing living my life the way I did before becoming chronically ill only resulted in more pain and less time enjoying life.  Putting my pride aside and making changes decreased my pain level and allows me to spend most of my time seeking adventure.  Need help recognizing the changes you need to make?  Check out my eBook to figure out what they are and be challenged to made them.

 

 

 

 

 

 

 

 

 

8. Stop comparing yourself to others

How often do you find yourself comparing your life to others?  STOP!!! There is no comparison.  Even if you are comparing yourself with people who have the same chronic illness, there is no comparison.  Another person you may not have realized that you are comparing yourself to is the old you….. Life changes whether you like it or not, get over it, adjust, and move on.

9. Try something new

For twelve years I did everything the same and for twelve years the quality of my life plummeted. It wasn’t until I allowed myself to try new ways to combat chronic pain that I finally experienced a lower level of pain.  By permitting myself to do things differently than I did in the past I opened the door to a new and better life.

 

 

 

 

 

 

 

 

 

 

 

 

10. Don’t give up

I see too many people give up after they discover that they are unable to do something the same way that they did before becoming chronically ill.  Stop it!!! Don’t give up! Get creative and find new ways to do what you love.  Need help?  Click here!

11. Embrace the tools available

There are so many different tools and devices to make our lives easier.  Stop resisting them and put them to use.  Whether it be a mobility aid or assistive devices to make getting around your home safer, be thankful that they are available to use.

 

 

12. Take care of your mental health

Living with a chronic illness or in constant physical pain takes a toll on your mind as well as your body. I am no stranger to therapy and highly recommend seeing a therapist if you are struggling.  Our illnesses and pain often trigger bouts of anxiety and depression.  Let us not forget the fact that we need to mourn our old life and figure out a future that includes our illnesses/pain. The good news is that you don’t have to do it on your own. If pain or lack of insurance coverage is keeping you from seeing a therapist, you may be interested in Online-Therapy.comOnline-Therapy.com is a service that gives you more access to a therapist for less than what it would cost under many insurance plans.  Caring for your emotional health is the most important thing you can do to improve your life.

 

Are you under estimating your ability?

 

 

 

 

 

 

Living with a chronic illness and pain can take a toll on our self esteem. It plants doubts of unworthiness and more into our brains.  There are times when we struggle to get in a shower and others where we are in so much pain we wonder if we will make it home from the grocery store.   Our illnesses have the ability to make us doubt everything about us…. but could there be times when they are lying?

Disclosure: I am NOT a medical professional and I am not issuing medical advice. This post contains some affiliate links. Meaning that, at no additional cost to you, I earn a commission from sales. The proceeds offset the expense of operating this site and fund the giveaways for my Facebook groups.

My readers save 20% off of online therapy when they register through my link. Click here to learn more and register today.

 

Many of us went from living our lives at full speed to crawling slower than a snail within a short period of time. That itself is enough to make us doubt what we are capable of.  There may come a time when we might experience an extended portion of our lives stuck in bed, unable to do much at all.  While we are thrilled when we emerge from that time, we are also often terrified of having to discover just what we can do.

Look I get it, after spending years unable to walk, stand, or sit for five minutes I had no clue what I could do.  I was either over cautious, which frustrated me or I would go full speed ahead and often trigger another flare.  Personally, I had to follow a rule of caution.  This kept me from landing back in bed and allowed me to create some type of a physical routine.

The drug free pain relief device on my back keeps me moving! Discount code DIVA will save you $55.00 should you decide to try it.

 

When I first decided to make walking part of my daily life, I had no clue what I was capable of.  In fact I often under estimated what I could do.  But I didn’t see that until I my daily ritual had become a part of my life for some time.  When I realized how far I was walking without pain or need of time to recover, I hesitated to add more.  What if I couldn’t handle it?  What if my body freaks out?  What if…… the what ifs never stopped.  Then one day I decided to slowly start increasing my expectations.  Over time my ability grew.

One of the tools that made it possible for me to stop under estimating my ability has been my fitness tracker.  In the beginning I used my Fitbit to keep me from exceeding an amount of activity that would increase my pain or trigger a flare.  Now I use it challenge myself to do more.

Is your chronic illness/pain preventing you from doing more or are you under estimating your ability because you haven’t tried to do more for a long period of time?  When you are ready to challenge yourself, start slow.  And even if you end up not needing it, plan some recovery time just in case.

The truth is you won’t know what you are capable of until you try.  I won’t call anyone from my fitness group out, but there are many of us who are afraid to commit to a higher number of steps, not because of what we are capable of doing now, but what we were capable of doing at our worst.  Don’t let the memories of a bad spell hold you back or make you think that you aren’t as capable as you are right now!  You won’t always have a five star day, but every day that you give your all will be a winning day!

 

 

 

 

 

 

 

 

 

 

5 Best Practices for Safe Walking

5 Best Practices for Safe Walking featured

If you would have told me two years ago that I would be writing about walking, I would have laughed until I cried…… But that is exactly what I am doing!  Two years ago I was thrilled to be able to walk through the grocery store, walking for exercise or fun wasn’t on my radar yet.  But that isn’t what today’s post is about, click here to find out how I went from barely moving to running circles around my family and friends, today I am going to share to stay safe while walking.

*Disclosure: This post includes affiliate links. Meaning that at no additional cost to you, I receive a commission when you make a purchase through my links. The proceeds earned fund the giveaways I host in The Disabled Diva’s Fitness Buddies and Disneyability Group on Facebook.

1. Be aware!

This practice covers several areas.  The first being preventing personal attacks.  Try to walk in daylight hours or on well lit streets.  I recommend carrying mace/pepper spray, a stun gun, or at the very least a rape whistle/alarm.  Know your route and identify possible escape routes by pulling up and studying the area on Google Maps.
Shady people aren’t the only things you need to be on alert for.  As I learned two weeks ago, pinecones are evil! Seriously though, watch for debris on your walking path. While you may not have much of a chance of slipping on a banana peel, your odds of tripping on uneven pavement, rocks, pinecones, bottles, cans, trash, leaves are high.  When walking at night use a flashlight to see hazards before you step on them!

2. Make yourself visible

If you are walking between dusk and dawn, you need to make sure that people are going to see you.  I don’t care how much or little traffic your walking route experiences, all it takes is for one driver not to see you and boom! So do yourself and those that love you a favor and dress in bright neon or white clothing.  Not willing to give up your dark workout clothing? Then wear a reflective vest or arm/ankle bands.

3. Go inside!

When the air quality is less than desirable or if the streets/sidewalks are wet or icy, walk indoors!  You don’t have to join a gym or purchase a treadmill, you can walk your local mall for free!  Other options, although you won’t be able to walk fast, are to visit a local museum, art gallery, or indoor flea market.  If weather conditions make it unsafe to drive, walk in your house! Walk in place on a mini trampoline, in front of your TV, or just walk from room to room.  Best part of walking at home is knowing that if you get too tired you can sit down and rest.
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Mini Trampolines and Treadmills make working out at home a breeze!

4. Make it a group activity

If possible, get yourself a walking buddy! You could get together with a group of friends or neighbors and turn your exercise time into a fitness happy hour! If you must walk alone, bring your dog. They are great at fending off strangers. Even small neurotic chihuahuas provide protection. Don’t have a dog? Ask to walk your neighbor’s. Having someone else to be accountable to will get you out the door regularly.  Walking with someone always motivates me to push harder than if no one was watching.

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5. Track your steps

 If you are like me, you may have a tendency to overromanticize your physical accomplishments if you don’t have proof of what you did staring you in the face.  There have been times when I thought I racked up thousands and thousands of steps, only to later discover that I barely accomplished a small percentage of what I thought I had.  Tracking steps makes you aware of what you are really capable of.  When dealing with chronic pain, this knowledge can help you plan future outings.  If an event is going to require more walking than you typically do in a day, you will know whether to cancel or bring along a mobility aid.  When you track your steps and chronic pain, you will find a range that will become a warning for you to stop before running yourself into the ground.  This will decrease the number of days you spend recovering from pushing yourself too hard.

 

 

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