RISE ABOVE FIBRO | Fibromyalgia Support, Holistic Wellness, Empowered Living – Details, episodes & analysis

Welcome back to Rise Above Fibro. In this episode, we explore the fascinating connection between fibromyalgia and ADHD. Recent research reveals a significant overlap between these two conditions, with shared symptoms such as cognitive challenges, sleep disturbances, and dopamine dysregulation. We dive into the science behind this connection, discuss the impact of comorbidity on symptom severity, and share actionable strategies for managing both conditions. Whether you're living with fibromyalgia, ADHD, or both, this episode provides insights to help you better understand and manage your health.

• Learn more at: cassblashka.co
• Download the Weekly Intention Planner: rise-above-fibro.kit.com
• Explore the Rise Above Fibro Notion Hub: Notion Link
• Follow Cass on Instagram and Facebook: @cassblashka
• Join our private Facebook Group: bit.ly/evolvewellco
• Recommended Reading: Why We Sleep | Unlocking the Power of Sleep and Dreams, Matthew Walker, PhD

• Establish brain-friendly routines using timers, planners, and batching tasks.
• Incorporate gentle movement like yoga or walking to improve brain function and reduce pain.
• Focus on a balanced diet with dopamine-supporting nutrients like omega-3s and magnesium.
• Practice mindfulness and stress management techniques to calm the nervous system.
• Prioritize sleep using tips like maintaining a consistent schedule, limiting blue light exposure before bed, and optimizing your sleep environment.

LET'S CONNECT:

• • Learn more at: cassblashka.com
  • Are you looking for help with planning an intentional week? Download the Weekly Intention Planner
  • Check out the Rise Above Fibro Notion Hub.
  • Follow Cass on Instagram and Facebook: @cassblashka

Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community

In this episode of Rise Above Fibro, we dive into the fascinating question: Could fibromyalgia be an autoimmune condition? Let's explore recent research that challenges traditional understanding, offering new possibilities for treatment and management. Whether you’re a fibro warrior or someone looking to better understand this complex condition, this episode is packed with valuable information and actionable tips.

• Learn more at: cassblashka.co
• Download the Weekly Intention Planner: rise-above-fibro.kit.com
• Explore the Rise Above Fibro Notion Hub: Notion Link
• Follow Cass on Instagram and Facebook: @cassblashka
• Join our private Facebook Group: bit.ly/evolvewellco
• Recommended Reading: The FibroManual: A Complete Fibromyalgia Treatment Guide for You and Your Doctor by Dr. Ginevra Liptan & The Fibro Food Formula by Dr. Ginevra Liptan

1. Follow an Anti-Inflammatory Diet: Focus on whole foods, healthy fats, and wild-caught fish. Avoid processed foods and sugar.
2. Track Your Symptoms: Keep a journal of symptoms and triggers to identify patterns.
3. Manage Stress: Practice deep breathing, meditation, or gentle movement daily.
4. Reduce Toxins: Switch to fragrance-free, non-toxic cleaning supplies.
5. Find Support: Join a support group or online community.
6. Build Your Healthcare Team: Work with functional medicine, nutrition, and mental health experts.

LET’S CONNECT:

• Learn more at: cassblashka.com
• Are you looking for help with planning an intentional week? Download the Weekly Intention Planner
• Check out the Rise Above Fibro Notion Hub.
• Follow Cass on Instagram and Facebook: @cassblashka
• Join our private Facebook Group: bit.ly/evolvewellco

Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community

Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

Hi friend! I’m so glad you’re here. Rise Above Fibro is all about empowering women with fibromyalgia to go from merely surviving to truly thriving.

In today’s episode, we're laying the foundation for this journey by unpacking the essentials of fibromyalgia: what it is, what it isn’t, and how to navigate life with this condition while living your best life.

Here’s what's in store:

• A clear, digestible explanation of fibromyalgia and how it affects your nervous system.
• A look at the diagnosis process (because, let’s face it, it can feel like solving a mystery).
• Practical, actionable steps to kick-start your fibro journey with tools that actually work.

This episode is packed with insights, personal stories, and tools to help you feel seen, supported, and empowered. Trust me, it’s going to be a game-changer! Let’s dive in.

ACTIONABLE TAKEAWAYS:

• Start a Symptom Journal | Begin tracking your pain levels, fatigue, sleep quality, and potential triggers to uncover patterns and take control of your fibro journey.
• Advocate for Yourself | When meeting with healthcare providers, be prepared to share detailed notes on your symptoms and ask for referrals to specialists like rheumatologists.
• Shift Your Mindset | Remember, your diagnosis doesn’t define your destiny. You have the power to take steps toward a healthier, more empowered life.

RESOURCES & LINKS:

• Bullet Journal for Fibro | A creative way to track symptoms, triggers, and progress. Learn more at bulletjournal.com

LET'S CONNECT:

• Learn more at: cassblashka.com
• Follow on Instagram and Facebook: @cassblashka

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! 

If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we’re creating a supportive, empowering space for the fibromyalgia community.

Welcome to Rise Above Fibro!

I'm Cass Blashka, and I'm thrilled to share this passion project with you. In this first episode, we dive into the heart of what this podcast is all about navigating life with fibromyalgia, chronic pain, and autoimmune challenges while building a vibrant, joy-filled life. If you're overwhelmed by managing fibromyalgia on your own or struggling with unpredictable flare-ups, this is your safe space. Together, we'll explore practical strategies, uplifting stories, and empowering mindset shifts to help you move from surviving to thriving. This podcast is your weekly dose of mind-body wellness, faith-filled support, and encouragement to live life on your terms. Ready to rise above? Let's begin this transformative journey together!

Let’s connect! I’d love to hear about your fibro journey and what resonated with you in this episode.

• Learn more at: evolvewellco.com
• Follow on Instagram and Facebook: @cassblashka
• Join the Facebook Group: bit.ly/evolvewellco
• Subscribe to the Podcast: Never miss an episode!

In this episode of Rise Above Fibro, we dive into a goal-setting framework that can help you achieve more in the next 12 weeks than most people do in an entire year. Inspired by the book The 12 Week Year, this method focuses on narrowing down your goals, breaking them into actionable steps, and maintaining momentum—all while managing the challenges of chronic conditions like fibromyalgia or chronic fatigue syndrome. Whether you're looking to improve your health, enhance your productivity, or accomplish time-sensitive projects, this episode provides practical strategies to help you stay focused, motivated, and empowered.

RESOURCES & LINKS:

• Download the Notion Dashboard and printable resources to organize your 12-week goals.
• Book Recommendation: The 12 Week Year by Brian P. Moran and Michael Lennington.
• Tools for productivity: Spotify Focus playlists, timers, and simplified to-do lists.

TAKE ACTION THIS WEEK:

1. Reflect on the past year and identify three key areas you want to focus on for the next 12 weeks.
2. Break each goal into weekly tasks to make them achievable.
3. Share your goals with an accountability partner and commit to regular check-ins.

LET’S CONNECT:

• • Learn more at: cassblashka.co
  • Looking for help with planning an intentional week? Download the Weekly Intention Planner
  • Follow Cass on Instagram and Facebook: @cassblashka

Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, could I ask a favor? Your rating and review are the best ways to express your gratitude, and they help others find the podcast. Together, we're creating a supportive, empowering space for the fibromyalgia community.

In this episode of Rise Above Fibro, we explore how creating a purposeful morning routine can set the tone for success and help you achieve your goals. From aligning your routine with your quarterly objectives to incorporating gentle movement and hydration, you'll learn five practical steps to design a morning routine tailored to your unique needs. Whether you're looking to grow in your faith, improve your mental health, or simply start your day with more focus and intention, this episode provides actionable tips to make mornings your favorite time of day.

KEY TAKEAWAYS & RESOURCES MENTIONED //

• Bible App for daily devotionals, guided prayers, and audio Bible options
• Prayer journals by Val Marie Paper (check availability as the company transitions)
• Prayer journals from Daily Grace
• Five-Minute Journal for simple and effective daily gratitude practice
• Penzu app for digital journaling
• Hypervolt for percussive therapy to ease morning stiffness and improve mobility

TAKE ACTION THIS WEEK //

1. Place a glass of water by your bed tonight and drink it while stretching in the morning.
2. Set your alarm 15 minutes earlier and use the time for a quiet activity you love.
3. Create a dedicated space for your morning routine, whether it's a cozy chair or a cleared-off table.

LET’S CONNECT //

• • Learn more at: cassblashka.com
  • Looking for help with planning an intentional week? Download the Weekly Intention Planner
  • Follow Cass on Instagram and Facebook: @cassblashka

Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

Thriving with a chronic condition isn’t easy, and getting the necessary vitamins and minerals, along with natural supplements to enhance our overall well-being, can be tricky. Thankfully, there are excellent supplements on the market to do just that—supplement the excellent nutritional choices you are working so hard to make each day. Yes, they require an investment, and that has meant often choosing to go without other things in order to make this happen. Will there’s a will? There is always a way.

In this episode, I share my favorite health and fitness resources and tools, supplements, and skincare. These products and platforms are truly helping me feel my best. Maybe they will serve you. I look forward to hearing from you as well. What are you doing that is bringing you relief, joy, and peace? Tune in to this episode to discover actionable tips and resources that could make a difference in your wellness journey.

• PVOLVE: Strength + flexibility + mobility tools, including the Precision Mat, p.band, and p.3 trainer.
• BODi: LAVA, Yoga, Primal Movement, and Flexibiliti Yoga for short, effective workouts.
• Asana Rebel: Somatic yoga for restorative movement.
• Supplements:
  • Hugh & Grace: Hydrate & Detox blend, Glutathione, Probiotic, and more.
  • Magnesium Breakthrough by BiOptimizers: A comprehensive magnesium blend for brain function, stress reduction, and better sleep.
  • Shaklee Up & Glowing: Collagen support and natural energy.
  • Morning supplement: Curcumin, Vitamin D3, Ginger root powder, Milk Thistle, and CoQ10.
• Infrared Sauna: Benefits include reduced pain, improved sleep, and enhanced overall wellness.
• Skin Care by Hugh & Grace: 5-in-1 Powder Facial Cleanser, Morning Serum, Night Serum, and Body Oil.

• Track your nutrition and supplements and map out how you are doing in these essential vitamins and minerals, protein intake, and fiber.
  • Magnesium
  • Vitamin D
  • Omega-3
  • Vitamin C
  • Vitamin B12
  • Folic Acid

• Are you moving daily? If not, commit to simple stretching or a short walk 3X this week.
• Are you looking to switch up your current fitness program to reduce discomfort? Try something new. Maybe these programs interest you, or maybe you have been putting off going to a class a friend invited you to. Take a step forward and give it a try!

Let's connect:

• Learn more at: cassblashka.com
• Looking for help with planning an intentional week? Download the Weekly Intention Planner
• Follow Cass on Instagram and Facebook: @cassblashka
• Join our private Facebook Group: bit.ly/evolvewellco
• Subscribe to the Podcast: Never miss an episode!

Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend!

If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

In this episode, we explore the powerful connection between nutrition and fibromyalgia symptom management. Learn how to create a whole-food, nutrient-rich diet that supports reduced inflammation, improved energy levels, and less pain. We discuss key strategies, including reducing unhealthy fats and added sugars, the benefits of anti-inflammatory and low-FODMAP approaches, and the importance of supplementation. Walk away with practical tips to enhance your daily routine and take steps toward thriving with fibromyalgia.

Key Takeaways //

• Addressing vitamin deficiencies is crucial - focus on B12, vitamin C, vitamin D, folic acid, magnesium, and melatonin
• Follow core dietary guidelines: eliminate unhealthy fats, reduce processed foods, choose quality proteins, and minimize gluten, caffeine, alcohol, added sugar, and artificial sweeteners
• Include tryptophan-rich foods like nuts, grass-fed dairy, wild fish, and free-range chicken to support serotonin production and better sleep
• Consider working with a holistic nutritionist familiar with both anti-inflammatory and low-FODMAP diets 
• Keep a detailed food and symptom journal
• Consider an elimination diet under professional guidance. 
• Supplement wisely with options like magnesium, omega-3s, vitamin D, and turmeric
• Always consult your trusted healthcare provider before beginning a new supplement protocol.

Let's Connect //

• Learn more at: cassblashka.com
• Looking for help with planning an intentional week? Download the Weekly Intention Planner
• Follow Cass on Instagram and Facebook: @cassblashka

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you’re rising. Until next time, take care and keep thriving, my friend!

If this episode resonated with you, would you rate and review it? It's the best way you can help others find it as well. Together, we're creating a supportive, empowering space for the fibromyalgia community.

Hello friends and welcome back to Rise Above Fibro. In this episode, we’re diving into actionable strategies and breakthrough therapies to help you manage stress and fibromyalgia symptoms. From leveraging mindfulness practices to exploring innovative mobile health technology, this episode is packed with insights to help you regain balance and thrive.

Resources //

• Download the Weekly Intention Planner template to learn how intentional planning can reduce overwhelm and set you up for success.
• Five to Thrive—my simple method for building an impactful morning routine.
• Breakthrough Research in Fibromyalgia Management - Stanza App

My Favorites //

• Morning Cocktail for Hydration and Detoxification: https://bit.ly/hydrateanddetox
• Water-tracking app: Waterminder
• Meditation: Insight Timer
• Fitness: BODi, PVOLVE, Asana Rebel, Essentrics
• Tapping App: Tapping Solution
• Bullet Journal: Leuchtturm1917

Let’s connect //

• Learn more at: cassblashka.com

• Follow on Instagram and Facebook: @cassblashka

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you’re not just surviving—you’re rising. Until next time, take care and keep thriving, my friend!

If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we’re creating a supportive, empowering space for the fibromyalgia community.

In this powerful episode of Rise Above Fibro, we explore the intricate connection between trauma, sleep, and fibromyalgia. Discover how past experiences shape our physical health and learn practical strategies to reclaim restful sleep. Through personal stories and evidence-based practices, we'll uncover how addressing emotional well-being and establishing proper sleep hygiene can be game-changers in managing fibromyalgia symptoms. From morning sunlight exposure to evening wind-down routines, you'll learn actionable steps to transform your sleep quality and overall wellness. Whether you're struggling with unresolved trauma or simply seeking better rest, this episode offers hope and practical solutions for your fibro journey.

r e s o u r c e s //

• The Body Keeps Score: Brain, Mind, and Body in the Health of Trauma by Bessel van der Kolk
• Suicide and Crisis Hotline: call or text: 988 or chat: 988lifeline.org
• Five Minute Journal
• The Bible App
• Meditation Apps: Insight Meditation, Abide
• Fitness Apps with meditation: PVOLVE, Bodi, Asana Rebel, and more!
• The Artist’s Way by Julia Cameron
• Morning Pages Practice

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

• Learn more at: cassblashka.com
• Follow on Instagram and Facebook: @cassblashka
• Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.