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
• 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.

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
• 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, 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.