But if you find yourself not starting, not knowing when, why, or how to start, then why not just start today?
It doesn’t have to be this big thing you do. Start small, move in a manner that feels good, and do that today.
It’s the moving that matters ♥️
I've been talking about using a hand-held percussion massager to help break up fibrotic tissue for a while now. I started in March of this year when I purchased the Wahl Deep Tissue Percussion Massager and I mostly use the 4-finger attachment, to replicate fingers from a Massage Therapist.
There are deep tissue techniques that your PT or CLT can help you with, such as ISATM (instrument assisted soft tissue massage).
You can even learn how to do these at home on yourself, and one of these is called gua sha.
The gua sha tool comes in all different materials, and some popular, lower cost, options include those made from jade and rose quartz.
As someone who likes the meaning behind stones, I like to use them in my energy work, and rose quartz is soothing and helps promote self love.
Have you tried gua sha or other ways of breaking down your fibrotic tissue, and has it helped?
Deep tissue can be very intense and painful, please seek advice from your physical and/or certified Lymphedema therapists to make sure it is not counterintuitive for your condition.
Tried out a new trainer for my 2nd Peloton ride @codyrigsby and worked on upping my resistance in his beginner class (to level 6). Great ride.
I’ll be trying all the trainers’ beginner classes, so I can see which trainers I vibe best with.
When I looked down at my bike display at the end of class, it had me realizing when all is said and done I’m already going over 20 minutes (when you add in the ride countdown, and the amount of time I’m pedaling before the class starts, it is closer to 23 minutes), so why not try for 30 next time?
I’ll see how my recovery goes, as Lipedema can give you a wake up call real quick.
But I love that my mind is feeling ready to go a little longer ♥️
Takeaway… put you first, it is ok to sneak away to get a ride in; it doesn’t have to be all of nothing, it can be all or something - whatever you are able to do in the moment, is enough. You are enough!
I’m LipedemaFitness on the @onepeloton app, if you ride, share your app name in the comments and I’ll find you.
Will be figuring out how to do a group Lipedema Fitness ride soon!
#lipedemafitnesschallenge #allorsomething
UPDATE: post ride recovery and my knees were not happy with level 6 resistance, so I will be dialing that back a bit. With Lipedema (and hyper mobile EDS) my joints can twist really easily, and I have to be mindful of how my body moves.
Sunday is usually my rest and recovery day.
That might mean taking a nap, but always includes various self care treatments.
Caring for Lipedema can be quite expensive, both in cost and time.
So when we find things that are low cost, and have a low time commitment, we might question if they really work.
Dry brushing is one of those things.
Typically a brush is under $15, and only takes about 5-10 minutes to brush your body.
Just like MLD (manual lymphatic drainage), it really moves our lymphatic system, which in turn boosts our immune system.
A win, win, as we head into the winter months, during a global pandemic.
What is your rest day, and what At Home self care do you gravitate towards?
You can use your own bike; mine is an entry level stationary bike I picked up this summer, so I could participate in the 5th Annual Lipedema Triathlon.
You can try out the Peloton app for free, for 30 days, and then it is $12.99 a month.
AND there is way more than awesome bike classes; there are walking, strength, meditation, treadmill, etc.
I’m excited to take my first ride with @alextoussaint25 in a few minutes (because my sister just finished her 500th ride, and he is her favorite)!
Go sister, you inspire me!
Look me up in the Peloton app, would love to follow you, and will be wanting to do a group Lipedema Fitness ride! (I’m LipedemaFitness in the app).
Going to get my first ride in! Stay tuned! #peloton #lipedemafitness…
So How Did I Do?
I took a 20 minute beginner class with Alex Toussaint., and learned not to bounce when I pedal (hard with such great music), engage my core, keep those shoulders down, and pull up on the pedals. I don’t have clip in style shoes, like a regular peloton bike, but my bike has pedal straps, so that helps.
But the biggest thing I learned, is riding my bike could be fun again! Riding a bike should be fun! Reclaiming that joy I had as a kid, when I would feel so free, roaming around my neighborhood.
The following is a compilation of posts and videos I have shared with my Lipedema Fitness Facebook support group; each showing various methods of how I get down to, and back up off, the ground.
Safely getting off the ground is a big deal in later stage Lipolymphedema patients, our balance becomes more and more challenging as we advance, and carry more fluid in out bodies.
Some cannot manage getting up,
A big part of my workouts include getting down (and back up) from the floor. Which was my initial goal when starting to train after my Lipedema diagnosis and after listening to wrong advice being given to us about exercise being bad for our symptoms early on in my diagnosis.
When I began training again I had lost nearly all my mobility and could barely stand. I am grateful to the strength training and improved core strength that allowed me to achieve this goal, and I try to do some ground work as often as possible, to keep being able to do so.
Distance? Time? Intensity?
I used to love cardio; I would spend hours at the gym using the treadmill, the elliptical, and the bike; plus weight machines (which I always liked, but was not so familiar).
I would put my headphones in and spend 2-3 hours enjoying the time to decompress and be active.
I felt strong, I felt coordinated, and I had fun.
Since my Lipedema has progressed, cardio has become more and more challenging, and something I don’t feel strong in any more.
Add to that the balance issues that come with later stage Lipolymphedema, and I’m surprised it took me until today to solve the cardio puzzle.
I was baffled why it has been hard to get into a regular cardio routine, when I used to love it.
But today was an aha moment, in talking it out with Coach, I realized the emotional aspect, the feeling vulnerable in the work. I no longer felt strong doing cardio, like I do lifting weights, flipping tires, swinging sledgehammers, etc.
Now that I have verbalized it, recognized it, I can begin to navigate cardio with a new understanding.
Since ankle pumping is a great way to move our lymphatics it peaked my interest. Not to mention working from home can create challenges for staying active.
I purchased it, because I am the Queen of trying things for my group. To see if something our Lipedema bodies can do, and if I find it helpful for caring for our condition.
This was a great deal, as the Cubii Pro lists for around $350. The Cubii Jr. runs around $250. Pro comes with Bluetooth connectivity that wirelessly connects to a mobile app to help you keep track of your progress. Please note that this post contains affiliate links and I may earn a small commission if you click on the link and purchase the item (at no additional cost to you). It does in no way alter the review I provide for any item.
The Cubii came well packaged, included a screwdriver and 4 small screws to put it together (which took under five minutes). It has a handle and weighs about 25 pounds. The deal I purchased came with (2) Therabands, which you can feed through the handle on the Cubii to add in arm movements (again, great for moving our lymphatics and reducing swelling).
It fits under my dining room table, and my knees do not hit the table when using it, although the center support beam on my dining room table does prevent the Cubii from sliding back as far as I would like - an easy fix is to move my chair back, but ideally I would not have to adjust my chair, so I could use effortlessly throughout the workday.
It definitely pumps your ankles, which is great for moving our lymphatics, which reduces the swelling in our legs. It also targets your core (use good posture), calves, quads, glutes and hammies.
Try pedaling forwards and backwards for targeting different muscles, as well as varying your foot positions (having your foot further forward vs. further back on the foot pedal - each will engage difference muscles and parts of the foot). I was surprised at how quickly my muscles felt the movements, especially my quads, I could tell my body was not used to moving in this direction, similar to a seated knee lift, and it was nice to feel those muscles getting a good workout.
There is a resistance dial on the front (goes up to an 8), the higher the number the more resistance, and it is pretty challenging on 8, I am using at a 5 most of the time, and bump up the resistance if I want a more challenging experience.
I began using Cubii while checking emails, then when watching TV (after work) I would use during commercials. Fitting in small increments keeps you active.
PLUS: it really helps move those hip flexors! Key when you have a desk job.
I have not charged it once, I just use it manually. Mainly because the cord does not reach the Cubii while it is under my table, so I would have to move it out and charge it, then move it back in. Not a too heavy thing (again about 25 pounds), but more a convenience thing, and I don't have a need to track my friends on the bluetooth, but I would like to know stride, mileage, time, etc. So eventually I'll plug it in and give it a go.
The bonus on the weight of the machine, is it doesn't seem to move while you are using it, the weight keeps it stationary, which is a good thing. It is built solid.
There were (2) other pieces in the box, 2 wheel stabilizers, if you use while seated at a chair that has wheels, the front two wheels would sit in the stabilizers and thus not roll when you pedal. Smart!
Summary: I think this is a good option (if in your budget) for those with limited mobility, like many with later stage Lipedema, or if you are just starting to get active, or recovering from an injury (knee, hip, ankle). It is very easy on your joints, especially those knees. But if you are looking to replace gym (cardio) type workouts (treadmill, bike or standing elliptical), this will probably not give you what you need. This is a seated option only, they include warnings to not stand on it.
I am dealing with some plantar fasciitis (heel pain), and using the Cubii does not seem to cause any additional pain, like standing seems to do.
Today I noticed the marking on the platform...
Running / Jogging / Walking
Meaning if you place your feet to the outside of the platform it simulates running (you feel the most vibration). Bring your feet a little closer inward and it simulate jogging (feel less vibration). And bringing your feet closer to the center of the platform simulates walking (feel least amount of vibration).
This is a great way to turn up (or down) the intensity of your self care treatment. It is also a way to help with balance. A wider stance (especially with wider hips of Lipedema) can feel more stable. As with everything we try, you have to experience it for yourself and determine what feels best to you.
Do you use a vibration machine? And if so, do you play around with your feet position?
Tip: if you are concerned about balance, try placing between a door opening or next to the wall and hold on, or sit down and just put your feet on it.
Even though the myths and misconceptions about Lactic Acid were debunked 40-50 years ago, it is still being used as a scare tactic.
It was one of the reasons those of us diagnosed with Lipedema were told not to exercise early on.
We had to go against what we were told, we had to try various exercises to find what worked for us, and thankfully we changed that advice!
New patients are far less likely to be told not to exercise out of concern their condition could get worse because of it, but some still are being told this incorrect info.
So do your research, if something doesn’t make sense, dig a little deeper. The human body is so incredibly amazing at all it can do, we just need to learn to listen to it better.
I Look up George Brooks, he is a UC Berkeley professor of integrative biology and an exercise physiologist, and one of the people who debunked the lactic acid role. It is quite fascinating stuff, and I wonder how we might be able to dig deeper to find out why our bodies behave the way they do with Lipedema.
Week 2 went very similarly to week 1, I kept my focus on the positives, the things I could eat, especially the things I had not been eating by following a low carb way of eating, things like potatoes and apples.
Week 3 was going along well, but by the middle of it, I was DONE WITH CHICKEN!
It saved me for real. It was delicious, it brought back amazing memories, and kept me on track with the things I could have.
It gave me the boost I needed, and then the last week went back to being very tolerable.
So what does that mean, when you finish the 4 weeks of elimination? It means you slowly start to add in (one item at a time) from your moderate list and keep track to see if you notice an intolerance.
Can you guess what my first item was?
If you said a big juicy steak you would normally have been correct, but I opted instead to try to help out my hubby/chef, and the item I added back in was GARLIC. It just makes cooking easier and opens up more options for meals. And honestly, who wants a steak made without garlic?
So what did I notice?
I think this was a huge eye opener for me, especially combined with fasting (18:6 - I would eat between 1pm and 7pm); I have learned so much about my body.
Physically and emotionally. I liked feeling empty right before my first meal, I liked being able to feel what drinking a cold glass of water felt like going into my body and how it really cooled me down from the inside. I liked being able to understand food as fuel. That is something coach/hubby has talked about a lot, but something I got a much better understanding of after this experiment.
I might go back to a more low carb way of eating and eliminate those high tolerant foods (so no dairy, etc.) on a more regular basis. As I am curious to see how my body would respond. I have become very interested in experimenting to learn more and more about my body.
Another big change I have seen is a real improvement to my skin texture. I have seen my fibrosis softening, so now I can literally see the Lipedema beads and larger nodules, and realizing I have them in places I didn't realize I had Lipedema; and while I don't think it was because of the elimination way of eating alone, it might have played a part.
I am curious. Curiosity about our bodies is good. I am looking forward to keep learning more about how my body responds to different foods and truly looking at it as fuel for my wonderful Lipedema Body.
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| Fresh Mango Salsa |
The biggest surprise so far, I have not killed anyone.
I'm only half joking about that, asking someone to totally flip their way of eating is asking a lot; so if you choose to go this route, be gentle with yourself, and be patient as you try something new.
The second biggest surprise, my husband didn't kill me (he's the chef in our family, and at the same time I mentioned I was going to be switching up my own way of eating, our daughter decided it was a good time to go vegan, too). Yes, my husband is a saint, and one hell of a cook.
As I mentioned last week, my focus was going to be on the things I can eat, and I would start from there. Here are some of my green light foods...
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| Apple & Peanut Butter |
Most Vegetables (with some exceptions); those exceptions start off as bummers (moderate sensitivity to every type of mushroom, and tomatoes - both I love, and corn, which I like, but haven't eaten due to low carb lifestyle I was following), and end with a pain in my heart (garlic - WHAT??? How does one not use garlic).
Meat - the only meat I can eat, that I like, is Chicken. Chicken was always my least favorite meat, I prefer Beef and pork over it, but I'm making due. A way to help out with only eating one meat is get it in various preparations (grilled breasts or thighs, ground as a burger or in soups, etc.)
I say meat I like, because of course my test results say I can eat almost every fish/seafood out there, with the exception of Shrimp and Prawns. I like lobster and crab, but I like it with BUTTER, something I also cannot have during my elimination WOE. I do like it with fresh lemons, so we are planning a lobster/crab night soon. I wish I liked fish, it would make this a lot easier, but I just don't like the taste, trust me, I've tried.
I'm such a texture person when it comes to food, so finding crunchy, creamy, savory, and spicy, etc. are all super important to my satisfaction.
So what did I actually eat, here are some ideas...
Grilled Chicken, Sweet Potato and Kale Soup with Quinoa (left), and
Ground Chicken Taco Salad (right) with a Fresh Mango Salsa.
When I began to think about Taco Salad (one of the meals our family enjoys most) and how was I going to eliminate Cheese, Salsa and Sour Cream (all on my highly sensitive food list) and still think of it as a Taco Salad? Well thankfully my husband worked his spice game into the normally bland ground chicken, and I reached out to the Lipedema and Food Intolerance Group with a question about ideas for a no tomato salsa option and the words rang out... MANGO Salsa!
It was perfection and so delicious. I chopped up the following and then squeezed the juice from one lime into it and woo hoo was that delicious (would be amazing over grilled fish, too, if that is your thing)...
The members in that group steered me to many other options I'll be trying, here are some links...
Watermelon Salsa: https://www.gimmesomeoven.com/watermelon-fire-and-ice-salsa/
Pineapple Salsa: https://thrivingonpaleo.com/pineapple-salsa-paleo-whole30-aip/
Creamy Jalapeño Salsa: https://www.mexicoinmykitchen.com/creamy-jalapeno-salsa/
This one is very good with chicken. Try with canned Chipotle and you can use cashew yogurt (notes from one of the members)...
Chipolte Sauce: https://www.laylita.com/recipes/creamy-chipotle-sauce/amp/
Good option when making tamales, enchiladas or chicken for tostadas (another note from a member of the group)...
Guajillo Sauce: https://www.chilipeppermadness.com/recipes/guajillo-sauce/
This one looks like a quick option for a red salsa sub using canned carrots and beets...
Nightshade Free Salsa: http://hewontknowitspaleo.com/recipe-items/nightshade-free-salsa/
So not much else to report, I tried staying focused on the good stuff, and I really am not pulling my hair out trying to not eat the things on my highly and moderately sensitive list. I'll keep updating as I go along.
I did try pasta one night as is on my green light list of foods, but immediately my stomach was not happy with it, has been years since I had pasta, so that will stay out of my way of eating for now.
If you decided to try the hair test, what have you found to be the most challenging?
