Tag Archives: exercise

Love Every Move and Stretch You Make

 

 

 

 

 

 

 

 

February is the month of love! It’s a time to express your love to someone special.  A time to spoil them or give them a gift that will make them feel all warm and fuzzy inside.  But what about you? Shouldn’t you show yourself some love?  I think so and that is why I have themed my Fitness Buddy February Challenge around loving ourselves.

Think about the last time you were sick or injured……. I am assuming that exercising took a back seat to resting and healing, as it should.  If you are like me, not being able to exercise drove you bonkers and you couldn’t wait to return to your fitness routine.  What? You don’t enjoy working out?  Ok, maybe you weren’t chomping at the bit to go for a 2 mile run, but I bet you wanted to get back to your normal level of activity.

Next I want you to think about your attitude as you were gaining strength, but not just quite near where you wanted to be.  Did not being able to reach your pre-injury/sickness goals frustrate you?  Were you angry with your body?  Did having to go slower or only do half of what you wanted make you want to give up?  If so, that is what this challenge is all about.

A few of us were sick in December and a lot of our group had a tough January. One thing I noticed as people were on the upswing, was that they expressed frustration and disappointment about what they did achieve when it wasn’t what they were used to doing.  BTW, I was guilty of doing this too.  In fact, it was my own comments that drew my attention to this problem.

*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.

 

 

 

 

 

 

 

 

 

 

For the month of February, my fitness buddies and I are going to get a lesson in loving every step and stretch our bodies make. Typically, participants of my challenges earn entries for the drawings by posting their results and meeting their goals….. This month I am adding an extra entry for being proud of what they were able to accomplish whether they met their goal or not.  Check out the rules below and if you are not a member already and would like to participate, click here to join The Disabled Diva’s Fitness Buddies.

Love every step and stretch you make challenge

This challenge has three phases and will last for a total of three weeks.

Week one

Feb. 4-10

Declare a daily goal. Accepted goals are daily steps or number of exercise minutes. Each evening before you go to bed or no later than 8AM PST the following morning, comment on the daily check in post with your results.  For this week and this week only, meeting your goal and just posting your results will NOT earn you an entry to the drawing and screenshots from your fitness trackers are not mandatory. The only way to earn an entry for week one is to post your results with a positive statement.  Example: “I love that my body allowed me to walk for as long as it did today” “I would like to thank my muscles for allowing me to swim for 20 minutes today”  I don’t care if you were only able to take 550 steps or stretch for 5 minutes, I want you to be thankful and to express appreciation to your body for whatever it allows you to do that week.  Each positive entry earns an entry.  Each participant has the opportunity to earn 7 entries.  The challenge ends on 2/10 at 11:59pm PST.

The drawing for week one will take place live in The Disabled Diva’s Fitness Buddies Group on 2/12.   Winner gets to choose from a $5 Starbucks or Amazon eGift card.

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!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Week Two

Feb. 11-17

Declare your daily goal.  Do nothing if you are keeping the same goal as week one.  If you want to adjust your goal, declare your new goal on the main challenge post located in the group announcements.  Each day, comment with a positive comment and a screenshot of your fitness tracker results each evening before bed or no later than 8am PST the following morning on the designated daily check in post.  If you are not using a tracker you will only be eligible to earn 1 entry per day for your positive comment.  Those providing proof of activity with a tracker screenshot have the opportunity to earn 2 points per day,  1 for speaking positively about your results and posting your screenshot, and 1 for meeting your daily goal.

Week two ends on 2/17 at 11:59pm PST.  The drawing for week one will take place live in The Disabled Diva’s Fitness Buddies Group on 2/19. There will be 2 prizes. Winners may choose a $5 eGift card from Starbucks or Amazon.

Need a fitness tracker?

Click here for options for every budget, including free apps for your phone.

Week Three

Feb. 18-24

Declare your daily goal. Do nothing if you are keeping the same goal as the prior week. If you want to adjust your goal, declare your new one on the main challenge post located in the group announcements. Each day comment with a positive comment and a screenshot of your fitness tracker results each evening before bed or no later than 8am PST the following morning on the designated daily check in post. If you are not using a tracker you will be eligible to earn 1 entry per day for a positive comment about your own results. Those providing proof of activity with a tracker screenshot have the opportunity to earn 2 points per day, 1 for speaking positively about your results and posting your screenshot, and a second for meeting your daily goal.

BONUS ENTRIES All participants have the opportunity to earn bonus points for replying to other participant’s results with an encouraging comment.  For example, if five other people post their results and you reply to them with words of praise, you will earn five extra points, 1 per person you reply to, for that day.  ALL GROUP MEMBERS MAY EARN POINTS FOR THE BONUS POINTS, EVEN IF THEY DON’T POST ACTIVITY RESULTS! Bonus entries can only be earned in week three.

Week three ends on 2/24 at 11:59pm PST. The drawing for week one will take place live in The Disabled Diva’s Fitness Buddies Group on 2/26. There are three prizes for week three,  one $5 Starbucks eGift card and two $5 Amazon eGift cards.

All prizes will be delivered via email. This challenge is not affiliated with Facebook, Amazon, or Starbucks.  Prizes are purchased from affiliate commissions, book sales, and donations.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Love Yourself Enough to Schedule a Rest Day

 

 

 

 

 

 

 

 

 

 

When is the last time that you rested?

I am not talking about spending the day in bed because your chronic illness flared and made leaving it impossible.

What I am talking about is, when did you last choose a day to relax, give your body a break, allow yourself to chill out in front of the television for no reason other than you wanted to?

The problem with having multiple chronic illnesses, is that until I got my pain under control two years ago, all my downtime was dictated by chronic pain.  Between 2001 and 2017, fibromyalgia, psoriatic arthritis, psoriasis, endometriosis, degenerative disc disease, and coccydynia decided when I would be active or when I was able to leave the house or bed.

I felt like I had no control of the time in between.  I felt like all eyes were on me and that unless I was completely unable to leave my bed, I would be judged for not pushing myself to catch up on everything that I fell behind on while stuck in bed.

*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.

Therapy when you need it, where you want it…. Save 20% when you register via this link.

 

 

 

 

 

The bad part about that way of thinking was that I wasn’t showing any love or consideration for myself.  My life became a fulltime punishment.  If I was in bed, I was being punished by my chronic illnesses.  If I was able to get out of bed, I was punished for the time when I couldn’t get out.  Over time I became bitter towards not only my family, but friends, acquaintances, and pretty much anybody who was alive.

My life completely changed in 2013. With my doctors unwilling to help me manage my chronic pain, I had to look elsewhere.  At the time I couldn’t see it, but it was actually a blessing in disguise as the route I chose was a natural and alternative one that really did change my life.  Click here to learn more about my pain management plan.  But the changes in my life were more than medicinal, I also began implementing many changes to how I lived and my attitude towards my body and chronic illnesses.  Discover what those changes were and how you can make them too in my eBook Make Pain Your Bitch: How to Dominate Your Chronic Life. 

 

 

 

 

 

 

 

 

 

One important change was to allow myself to take a day “off” from life. To do whatever I wanted, even if that meant doing nothing but binge shows on Netflix or Hulu all day.  I had to love myself enough to not feel like everything I did was a punishment.  A day of planned rest may not always rejuvenate me physically, but it sure does wonder for my mental state.  Rest days allow me to clear my head, to breathe, to remember that I will be of no use if I continue to run myself into the ground.

A funny thing happened after I began allowing myself to enjoy life, I fell in love with living again.  I will always be chronically ill.  Yes, my chronic pain has been well managed for the past two years and continues to be, but there are no guarantees that this will always be the case.  I don’t know what the future holds.  What I do know is that no matter what my diseases decide to throw my way, no matter what new illnesses or injuries I accrue, I will never punish myself or my body the way that I did before.

I love myself enough to schedule rest days.

Do you?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Weekly Recap January 21-25 2019

 

 

 

 

 

 

 

Life can be tough, but so are you!

CBD: Does the form you choose make a difference?

How to protect your immune system during flu season

Migraine Eclipse?

5 Benefits of Walking Indoors

The Disabled Diva’s Pain Management Plan

How to treat lower back pain at home and on the go

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

CBD: Does the form you choose make a difference?

 

 

 

 

 

 

 

 

So you tried CBD once and didn’t achieve the relief you expected…. Maybe you tried a different brand and still didn’t reach the level of relief that you hoped for…..  Or maybe you just don’t know where to begin.  While the effects can vary from one brand to another, the form you choose can also make a difference.

Before I share the forms and dosages I take for various symptoms, I want to disclose that CBD is just one part of my pain management plan.  I am successfully reducing chronic pain from fibromyalgia, psoriatic arthritis, degenerative disc disease, coccydynia, and abdominal adhesions with a combination of natural and alternative treatments.  Click here to learn more.

With that said, CBD helps me with many symptoms.  Below are the various forms that CBD is available in, which of my symptoms they help the best with, and my dosage.  When choosing for yourself, keep in mind that there is no right dosage.  You will have to experiment to find yours as I did to discover mine.

*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. I am not a medical professional and am not issuing medical advice.  I am sharing my experience and results.

 

 

 

 

 

 

 

 

Vape

I prefer vaping CBD for anxiety.  One or two draws from my cartridge is all I need to return to my normal state when I feel anxious.  Normal is my goal, not sedated.  Vaping to relax muscles and reduce inflammation will put me to sleep.  Because I take CBD in other forms, I don’t have to use my vape pen every day to keep my anxiety and depression in line.  Vaping is convenient and affordable.

Medical marijuana dispensaries often carry CBD cartridges and battery pens for much less than what is available online. For those of you who don’t have access to dispensaries or would rather order online, there are many quality options.

CBD vape options

BioCBD+ “I am Peace”: CBD cartridge only or Combo kit which includes cartridge, battery, and carrying case.

Soothe puff CBD vaporizer

 

 

 

 

 

 

 

 

 

 

Topical oils, balms, salves, and lotions

I use CBD lotions and oils daily! They provide immediate relief for minor muscle aches, reduces pain from severe aches, spasms, nerve pain, and stops reactionary pain in its tracks.  The best part about using topicals is that they don’t make me sleepy. I apply CBD topicals as needed throughout my day.

BioCBD+ Muscle & Joint Relief Topical Oil

Soothe Nano Relief Lotion

CBDfx CBD Hemp Cream

Tincture

Even though tinctures are the most popular form of consuming CBD, I personally do not use them.  The reason I don’t isn’t because they don’t work, because they do, instead it is because I have had one too many allergic reactions to the oils used to make them.  I do not know of anyone else who has the issue that I have, in fact many of my friends and family members love them and have had no problems at all.  With that said, tinctures are great for daily dosing for pain relief, muscle spasms, depression, and anxiety.  Like vaping, using a tincture will give you immediate results, which is important when hit with a panic or anxiety attack.

To use a tincture, place a few drops under your tongue.  How many drops and how often you will need to do it will vary from person to person.  Just remember that larger doses will act as a sedative.

The following recommendations are what works best for my friends and family:

Honey Colony

Remedi CBD Essential Drops CBD Tincture

Blue Moon Hemp Tru Blu CBD Tincture – Peppermint Flavor

Isolate

Medicating with a CBD isolate has recently become one of my favorite forms.  I take 25-30mgs of CBD isolate most nights, approximately one hour before bedtime.  I double my dosage when suffering from severe muscle tension.  Within an hour my mind and body are relaxed and ready for bed.  I add the isolate to a bowl of ice cream, a glass of juice, or just place it under my tongue and let it dissolve.  It is flavorless and effective.

MTN CBD Premium Hemp CBD Isolate Powder

CBDistillery 99+% Pure CBD Isolate Powder from Hemp

 

 

 

 

 

 

 

 

 

 

 

 

 

Capsules

Capsules are perfect for the person who doesn’t want to measure dosages, like the flavor of tinctures, or is unable to vape due to respiratory issues such as COPD or asthma.

Follow manufacture’s guidelines for dosing, as not every product is the same.  Also, note that some products are stronger than others.  While I may need 50mgs of an isolate at night, I can also get the same result from one 5mg capsule from BioCBD+.

BioCBD+™ Total Body Care

CBDistillery Full Spectrum CBD Infused Softgels

Edibles

Medicating with premade edibles is the most expensive form.  With that said, if premade edibles are what you would like to try, click here to see some options.  FYI, I have not tried any of the edible products featured in the link provided.

Take away

To answer the question of whether the form you choose makes a difference, it depends on which form works best with your body and achieves the results you desire.  If one brand doesn’t help you, try another… If one form doesn’t work, try another….. It may take some experimenting to find the right form, combination, and dosage, but whatever you do, don’t give up until you have tried various forms and dosages.  Also keep in mind that you may need more or less from one day to the next.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5 Benefits of Walking Indoors

 

 

 

 

 

 

 

 

 

 

Before greatly reducing my daily chronic pain level, I worried about how far or long I could be away from home. The fears that my chronic illnesses created prevented me from getting on my feet and giving my body the exercise it needed. Then I learned the benefits of walking indoors!

1. Rest stop

When walking outdoors, it is difficult and often impossible to find somewhere to rest.  Sure you could sit on the curb, but depending on the weather the cement may be too hot, cold, wet, or dirty.  Then there is the task of getting up and down from the curb….. When you walk indoors you are rarely far from a place to rest your feet.  If you are walking on a treadmill or around a track at a gym, there’s typically somewhere to sit down.  Mall walking is great for the same reason, there are usually benches along your path, not to mention plenty of seats in the food court.  Walking in your house allows you to sit the moment you feel the need. Nor do you have to worry about whether or not a seat is occupied. Walking in your home also allows you to break your walking time up throughout the day.

2. Temp control

Walking indoors prevents sunburn, windburn, and frozen toes! Who cares if there is rain or snow in the forecast? Not me when I walk indoors!  And when I walk at home I don’t even have to worry about driving in inclement weather.

*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.

PEMF therapy with Oska Pulse reduces pain and inflammation like nothing I have ever tried or have been prescribed. Check it out and save $55 when you use my discount code DIVA at checkout!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3. Pit stops

I used to fear needing a restroom while walking outdoors.  Unless my route included restaurants or stores that allowed the public to use their restrooms, there weren’t any options besides soiling myself, which was and is not an option! Walking at home, in a gym, or at the mall means never having be far from a toilet!!

4. Personal safety

With indoor walking you don’t have to worry about running into wild animals or unleashed dogs.  Your chance of being hit by a car when walking inside is zero! And while I can’t guarantee that you won’t get mugged if you walk at a gym or mall, I think it is safe to say you won’t get jumped by a stranger in your own home.  Another perk is that your terrain is flat and void of cracks, pinecones, rocks, and holes.  That is unless your living floor is cluttered and if that is the case you can get your exercise in by cleaning it up.

 

Want to track your steps and activity? Check out the Fitbit Charge 3!

 

 

 

 

 

 

 

 

 

 

 

 

5. Multitask

Walking inside your home gives you the opportunity to watch your favorite shows and to chat on the phone while getting your daily exercise.  While considered a distraction in any other circumstance, walking at home can get boring and watching TV or enjoying a conversation makes time fly!

 

Walking indoors may be the answer if chronic pain and/or fatigue from fibromyalgia, psoriatic arthritis, or any other debilitating chronic illness makes walking painful.  Just like with walking outdoors, don’t create an unrealistic goal.  Start small and increase when you are able.  There is nothing wrong with starting with five minutes of walking per day.  If that is what you can do, do it! Five minutes is better than none.

Related posts:

5 Best Practices for Safe Walking

Five Treadmills to fit your home and budget

How to reach your daily step goal without leaving the house

 

 

 

 

 

 

 

 

 

 

 

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Weekly Recap January 14-18 2019

 

 

 

 

 

 

 

 

Weekend recap January 14-18 2019

It was a long, wet, and painful week here in southern California! I hope this post finds you feeling the best that you possibly can despite whatever winter weather is headed your way!!  Whether you are sitting beside the fireplace or snuggled under your covers in bed, spend a few minutes catching up on any of my blog posts that you may have missed this past week.

Two Reasons You Should Try Topical CBD Products For Pain Relief
Kicking rain pain down the storm drain with PEMF therapy
Riding out the storm: How I deal with rain pain
Three ways I relieve chronic pain at Disneyland

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Riding out the storm: How I deal with rain pain

 

 

 

 

 

 

 

A few days ago, I shared on Facebook how a cluster of storms heading towards southern California had knocked me down. The pre-storm pain forced me to take a day off from working on anything other than tending to the needs of my body. The pain and fatigue my body experienced decreased just as the first storm hit, giving me just enough time and energy to enjoy a few hours at Disneyland over the weekend.

Typically, I only experience joint/muscle tenderness and a low level of fatigue once a storm has hit. However, this round is a bit different as we are expecting rain most of the week. When dealing with multiple storm fronts, I have to make changes to how I live, work, and play in order to keep my world from falling apart. Today I am sharing my secrets to surviving a week of rain without losing my mind and body to pain.

*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.

 

 

 

 

 

 

 

 

 

 

React

I’m a weather watcher. My favorite app is the weather app on my phone.  I always have my eye on the extended forecast and watch for changes.  When I see a disturbance nearing I react by going into a mode of defense. I pay extra attention to my main pain source. In my case that pain source is my spine, from my the tip of my tailbone to the top of my neck.  When I experience swelling at any part of my spine all hell breaks loose.  To keep the inflammation down, I alternate treating the base of neck and my lower back with ice, heat, and PEMF treatments.  As you may already know, PEMF treatments are part of my daily pain management plan, but when weather increases swelling I increase the number of treatments I would normally run on a typical day.

 

PEMF therapy with Oska Pulse reduces pain and inflammation like nothing I have ever tried or have been prescribed. Promo code DIVA saves you $55.00.  Click here to check it out!

 

 

 

 

 

 

 

 

 

 

 

 

 

Rest

A stormy week is no time to prove how much I am capable of.  To come out of the storm feeling strong, I need to rest when my body wants to.  Multiple naps are not unusual, nor is sleeping later or falling asleep later than normal.  It is not uncommon for me to be awake at odd hours or to have my nights and days turned around.

 

 

 

 

 

 

 

 

 

Remind

I remind myself that storms don’t last forever.  Ramping up my pain relief treatments may feel burdensome at the time, but I have to remind myself that this I will be back to my regular routine once the storm ends.  I also remember how I felt after the last time I paid extra attention to my symptoms throughout a storm and vow to work as hard this time too.  Most importantly, I remind myself that I can’t control the weather and this upswing of pain and fatigue is not my fault.

How do you get through a week of wicked weather?

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