21 Day Fix with Fibromyalgia Week 1

I have decided to chronicle my first full round of 21 Day fix with fibromyalgia.

Five years ago I possibly in the best shape of my life. Weight lifting at least five days a week and almost confident enough to try my hand at cross fit. #helloanxiety I wanted to become a certified kettlebell instructor.
Then life happened. I moved home to Canada and started University. Depression set in while it took over a year for Andy to be approved to immigrate. I was diagnosed with fibromyalgia.
I have slowly been working on my strength and stamina. I’ve had to adjust workout programs and modify some harder moves. Adding in rest days to make sure that I recover. A few months ago, one workout on Monday would have me in pain and in the bed for the rest of the week.

21 day fix with fibromyalgia


Day 1 – Total Body Cardio Fix

So much food, so little time to eat!!
Tired first thing in the morning, but energized after the workout and able to focus better at work in the afternoon.
Went to bed earlier than normal, thankfully Teghan went to bed early too.

Cardio. I hate cardio.
 

Day 2 – Lower Fix

Not as sore as I usually am after a workout.
The nutrition must be helping.

Lunges. My poor knees.
Was glad to see the end of the workout.
I slept 12 hours last night, so I don’t know if I will have enough time to get all that food in my belly.
Focusing on protein and veggies.

I am making sure that I don’t push myself harder as I am doing the 21 day fix with fibromyalgia

Day 3 – Upper Fix – 21 Day fix with Fibro

Upper Body… not too bad.
But then there was the 10 minute abs.
I tried my best.
The only abdominal muscles that I seemed to feel was up under my ribs.
I am starting to think I need to look up videos on how to engage the core.

I still feel like there is just so much food to eat.
I try to focus on the veggies and protein.


 

Day 4 – Pilates Fix

Oh my Lats!!
I did the lateral pull downs/overs? With 6 lbs yesterday.
Felt fine then.…but I think that DOMS may be setting in.
I didn’t think to put any cool azul or ortho ease on yesterday.

Pilates, I think I might hate this worse than abs.
I could really feel it in my muscles but the stretching was SOOO worth it at the end.
My kids, on their first day of virtual learning kept asking me if I was okay because of all the weird grunting and yelling I was doing.
I did get Freedom to put some ortho ease on my lats before working out.
 

Day 5 – Cardio Fix + 10 minute abs

Surprisingly not as sore as I thought I would be.
I slept pretty decently last night.
My kids are starting to break into the meals that I had prepped for myself.
Oddly, they never want to eat meals that I prep for them.
 

Day 6 – Dirty 30

I think this was the best work out of them all.
I was able to be focused and it flew by.
My nutrition the night before was … horrible.
I had a few drinks with my virtual office holiday party that wasn’t planned on which led to snacking and spiralling out of control.

It was a new day and I moved on.
I had a horrible gas bubble up under my ribs for most of the day which I will take as a lesson to keep an eye on my nutrition.

I loosely planned my meals and ordered my groceries online to pick up for tomorrow.

Day 7 – Yoga! Best part of 21 Day Fix with Fibromyalgia

What a day!
I was pretty much out of prepared meals since my family starting eating mine INSTEAD of theirs.
My day was planned out then I got news that my sister’s boyfriend’s Grama passed away. She was supposed to travel to get our father so he could be with us over the holidays. To be nice, I offered to go get him.
But then the I got to the store later than I wanted to pick up the grocery order, they were missing quite a few items that required me to make another stop. I kept getting distracted by my 12 year old, so I still missed a few items.

It was also snowing quite a bit and the roads were bad.
I had already committed to getting our father, an hour away. It was a struggle to get home, perishables put away, then go get him AND try to be back before dark due to the snow storm.

I managed to get my work out in, and prep some food.

The soreness has seemed to subsided and I have been able to work out seven days in a row.

Thoughts from the end of Week 1 of the 21 Day Fix with Fibromyalgia
 

It is a beginner level program.
Given my past athleticism, I felt so dorky following the modifications. I didn’t want to slow myself down, but I listened to my body. I had to fit pause a few extra times to rest, but I did it.
The nutrition was hard for me to nail down.
I am a picky eater so I had to get creative. So I think it limited my choices.
I think the biggest thing is just to keep going, just push play and never miss a Monday!

21 day fix with fibro

Who am I to offer advice?
I am a certified NESTA Lifestyle and Weigh Management Specialist.
I have also worked in the natural health and supplement industry for over a decade. Still, all of this is simply advice. I am sharing information. Talk to your physician or medical professional before making any changes or starting a new program or supplement. I am not here to diagnose, prevent, or treat any disease or illness. I am simply offering advice from a nutritional standpoint.

If you need an amazing and motivating BeachBody coach, let me know and I can hook you up with mine.

Immune Boosting Nutrients

Immune boosting foods

Your immune system is like that friend you have that is just there, hanging out, chilling and being cool until someone threatens you — then they are ready to attack. Unless they are inebriated, then there is no telling what they will do, or when. That would be like an autoimmune disease/disorder.
I will admit, I am not the best with analogies.
Also, that pretty much describes me as a friend.

foods to help build immune system

In all seriousness, healthy immune systems are something that some people take for granted. When it functions properly, our immune system seeks out threats such as viruses, bacteria, fungi, and parasites and triggers an immune response to fight off the invaders and destroy them.

Keeping your immune system running at tip-top shape is important to make sure that your body is ready and in fighting shape!
I’ve put together a shortlist of some of the most important nutrients to help keep your immune system boosted and running optimally. I’ve added some examples of foods that are good sources of these nutrients.

Vitamin C

Vitamin C is an important nutrient needed for tissue and bone growth and repair. Unfortunately, the human body doesn’t create any. Studies have shown that Vitamin C can help boost the immune system and ward off viruses such as the common cold. It is best to get this vitamin from your foods. Fruits and vegetables are usually the best sources. Vitamin C is also essential for the body to be able to absorb Iron.
Light and heat can destroy Vitamin C in foods, so consuming fresh and uncooked sources is best.

Food Sources of Vitamin C

  • Citrus fruits
  • Peppers
  • Broccoli
  • Brussels Sprouts
  • Cauliflower
  • Leafy Greens
  • Tomatoes
  • Strawberries

Vitamin D

Vitamin D is needed in the body for calcium and phosphorous absorption and regulation. Sun exposure is one of the easiest, efficient, and most reliable ways to get this vitamin. By exposing the hands, arms, legs, and face to sunlight two or three times a week for about a quarter of the time that it would take for you to get a sunburn will allow the skin enough time to produce Vitamin D. There is not a definite set amount of time (eg 17 minutes) as it will vary according to age, skin type, location, time of year and time of day. Older people have been found to have less receptors for Vitamin D in their skin. Darker skin tends to absorb less Vitamin D due to evolutionary traits. Being low in Vitamin D can compromise the immune system and also cause fatigue.
Vitamin D deficiency is really common. It has been suggested that Canadians are at risk for year round deficiency. Anyone living in northern latitudes or are darker skin may be deficient and it may be worth having your physician test your Vitamin D levels.

Natural and Food Sources of Vitamin D

  • Sun – with caution
  • Fatty fish
  • Egg yolk
  • Liver
  • Cheese
  • Vitamin D Fortified foods

Zinc

Zinc in an essential trace mineral element. The body only needs a small amount of it, and it doesn’t store it. Zinc has shown to be effective against viruses. It usually lessens the symptoms of the common cold. Zinc helps the body activate white blood cells and is needed for wound healing.

Food Sources of Zinc

  • Meat
  • Shellfish
  • Legumes
  • Nuts
  • Seeds
  • Dairy
  • Whole grains
  • Eggs

Selenium

Selenium, a mineral found in the soil, water and some foods. It is needed in body to ensure that many of the bodily processes are carried out correctly. Selenium increases the actions of antioxidants in the body and helps to protect the cells. Most of the selenium that we get is from food, and it vary based on where the food originates. A selenium deficiency can result in an under active thyroid and high blood pressure during pregnancy.

  • Eggs
  • Meat
  • Fish
  • Shellfish
  • Dairy
  • Whole grains
  • Brazil Nuts
  • Walnuts

The best way to stay healthy is to eat a well-balanced diet and to incorporate some exercise for musculoskeletal and cardio health.
The key is to try and maintain good health, not just try to fix things once you’re sick. If you can’t get all of your nutrients from food, talk to your i-health care provider about adding in a vitamin or a multi-vitamin.

Don’t forget about sleep!!
Not just any sleep, but a good restorative sleep with help your body be in the right condition to help fight off invaders like viruses and bacteria.
Stress will also take a toll on your immune system too. Check out my post for five of the best foods that can help improve and boost your mood.

Who am I to offer advice?
I am a certified NESTA Lifestyle and Weigh Management Nutritional Specialist. I have also worked in the natural health and supplement industry for over a decade. All of my free time was spent reading and learning about nutrition in hopes of keeping myself, family, and customers as healthy as possible.
Still, all of this is simply advice and presented for educational purposes. I am simply sharing information. Talk to your physician or medical professional before making any changes or starting a new program or supplement. I am not here to diagnose. prevent, or treat any disease or illness. I am simply offering advice from a nutritional standpoint.

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