RISE ABOVE FIBRO | Fibromyalgia Support, Holistic Wellness, Empowered Living

15: Unlocking the Secrets of Sleep - How to Improve Rest, Boost Energy, and Thrive with Fibromyalgia

In this episode of Rise Above Fibro, we're diving deep into the science of sleep and why it's absolutely critical for managing fibromyalgia. You'll learn the importance of both sleep quantity and quality, how sleep impacts your overall wellness, and practical, actionable tips to help you prioritize restful nights. We'll also explore the role of circadian rhythms, sleep cycles, and how to create a sleep-friendly routine that works for you.
HIGHLIGHTS:
Why sleep is essential for overall health, especially for people managing chronic pain and fatigue
The dangers of insufficient sleep, including increased health risks like heart issues, weakened immunity, and more
How to calculate your ideal sleep cycles using the 90-minute formula
Understanding circadian rhythms and how they guide your sleep-wake cycles
Five tips to improve sleep quality:
Set a consistent sleep-wake schedule
Get morning sunlight within an hour of waking
Dim lights after sunset
Eat and move on a regular schedule
Create a calming wind-down routine before bed
Personal insights on tracking sleep with tools like the Oura ring and tips for improving deep sleep
Actions you can take this week to track your sleep and identify patterns for improvement
RESOURCES & LINKS:
Learn more at: cassblashka.com
Download the Weekly Intention Planner
Explore the Rise Above Fibro Notion Hub
Follow Cass on Instagram and Facebook: @cassblashka
Join the Rise Above Fibro Facebook page
Recommended reading: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD
Thank you for tuning in to this episode of Rise Above Fibro! Remember, small changes can significantly affect your sleep and overall wellness. If you found this episode helpful, please leave a review or share it with someone who might benefit from it. Together, we're creating an empowering space for the fibromyalgia community. Stay strong and thrive!
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.
 

14: Rising Above Fibro - Navigating Perimenopause and Chronic Illness with Empowered Self-Care

Today's episode of Rise Above Fibro explores an essential topic for us ladies, regardless of age—menopause. This empowering episode discusses the challenges and strategies for navigating perimenopause to continue to thrive with fibromyalgia. If you're feeling that your symptoms have intensified or you're trying to distinguish between hormonal changes and a flare, this episode is for you. Learn about the importance of self-care, nutrition, and exercise, and how to advocate for your mental and physical health during this transitional phase of life.
HIGHLIGHTS:
The connection between perimenopause symptoms and fibromyalgia flares.
Practical self-care tips, including movement, sleep, and stress management.
The role of hormone testing and finding the right healthcare provider.
The mental health challenges of midlife and chronic conditions.
RESOURCES & LINKS:
Dr. Mary Claire Haver's The New Menopause
Midi Health: Affordable healthcare for this perimenopause/post-menopause season of life
Hydrate & Detox from Hugh & Grace: It's a gamechanger for managing Hot Flashes!
My new favorite journal for tracking the little details throughout the day!
LET'S CONNECT:
Learn more at: cassblashka.com
Engage in our Facebook community: Rise Above Fibro Facebook Home
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 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. 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: This podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before changing your treatment plan.
 
 

13: 101 Mini Goals in 1001 Days: Transform Your Life with Intentional Goal-Setting

In this episode, we dive into the transformative "101 in 1001" challenge, a unique approach to goal-setting that combines the excitement of a bucket list with the practicality of achievable, intentional goals. You'll learn how this framework works, why it’s so effective, and how it empowers you to live a more joy-filled and purposeful life. From simple one-day activities to long-term aspirations, the "101 in 1001" challenge provides the perfect structure to design the life of your dreams. Plus, we share tips for creating your list, staying motivated, and leveraging this tool for personal growth and mental well-being.
RESOURCES & LINKS:
Learn more about the "101 in 1001" challenge at the Day Zero Project
TAKE ACTION THIS WEEK:
Start Your List: Take 10 minutes today to jot down 5 simple goals that bring you joy and excitement. Let this be the beginning of your "101 in 1001" journey.
Share Your Goals: Tell a friend or family member, or post on social media, about one of your goals to build accountability and inspire others.
Track Your Progress: Use a goal-tracking app or dedicate a notebook to organize your "101 in 1001" list. Celebrate each accomplishment as you check off your goals!
LET’S CONNECT:
Learn more at: cassblashka.com
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. Remember, intentional goal-setting is a powerful tool to create a life filled with joy and meaning. Let's rise together—one goal at a time! 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.

12: Could Adopting a Yogi Lifestyle Be the Key to Thriving with Fibro?

In this episode of Rise Above Fibro, we explore the transformative potential of incorporating a yogic lifestyle into managing fibromyalgia symptoms. From gentle yoga practices to mindful breathing, meditation, and Ayurvedic principles, this episode provides actionable insights and practical routines to help you thrive. Discover how yoga can improve pain management, reduce stress, boost energy, and foster a deeper connection with your body. Whether you're new to yoga or a seasoned practitioner, there's something here for everyone.
RESOURCES & LINKS:
Explore Yin Yoga further: https://www.yogajournal.com/yoga-101/types-of-yoga/yin/
Try a Yin Yoga class with Yoga with Adrienne: https://youtu.be/RQyX48NtDrQ?si=pd048s-hbkX5cRl_
Insight Meditation for Yoga Nidra and an extensive library of free meditations.
Discover the Weekly Intention Planner: Download here
Explore the Rise Above Fibro Notion Hub: Check it out
Follow Cass on Instagram and Facebook: @cassblashka
Join our private Facebook group for support: bit.ly/evolvewellco
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
Disclaimer: This podcast is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare providers before making changes to your treatment plan.

11: Unraveling the Fibro Fog: The Surprising Link Between ADHD and Fibromyalgia

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.
RESOURCES & LINKS:
Learn more at: cassblashka.com
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
TAKE ACTION THIS WEEK:
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

10: Is Fibromyalgia Autoimmune? Unraveling the mystery with 5 key takeaways

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.
RESOURCES & LINKS:
Learn more at: cassblashka.com
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
TAKE ACTION THIS WEEK:
Follow an Anti-Inflammatory Diet: Focus on whole foods, healthy fats, and wild-caught fish. Avoid processed foods and sugar.
Track Your Symptoms: Keep a journal of symptoms and triggers to identify patterns.
Manage Stress: Practice deep breathing, meditation, or gentle movement daily.
Reduce Toxins: Switch to fragrance-free, non-toxic cleaning supplies.
Find Support: Join a support group or online community.
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.

9: Crush Your Goals in 12 Weeks - Productivity Secrets for Fibro Warriors

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

8: Transform Your Mornings - 5 Steps to Energize Your Day and Achieve Your Goals

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 //
Place a glass of water by your bed tonight and drink it while stretching in the morning.
Set your alarm 15 minutes earlier and use the time for a quiet activity you love.
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.

7: My Favorite Wellness Tools, Habits, and Practices to Thrive with Fibromyalgia

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.
Key Takeaways & Resources //
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.
Next Steps //
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.

6: Fibromyalgia Nutrition Secrets: Game-Changing Anti-Inflammatory & Low-FODMAP Tips for Thriving with Fibro

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.