What You Can DoNOW to Stop

Fibromyalgia Pain

Relieve pain, get better sleep, rev up your energy,Relieve pain, get better sleep, rev up your energy,drop excess weight anddrop excess weight and

FEEL BETTER NOW!FEEL BETTER NOW!

By Deborah A. Genovesi, CHHC

Certified Holistic Health Coach,

Fibromyalgia Expert

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Disclaimer

Deborah's Fibro Journey

3 FR*E*E Things You Can Do Today To Feel Better

Energize and Re-Center With Mini Breaks

3 Ways to Make Self-Care a Priority

Are you ready to stop hurting and get more energy?

Table of Contents

The reader of this ebook understands that the role of a health coach is not to

provide health care, medical or nutrition therapy services; or to diagnose, treat

or cure any disease, condition or other physical or mental ailment. Rather, the

coach is a mentor and guide who has been trained in holistic health coaching to

help clients reach their own health goals by helping clients devise and

implement positive, sustainable lifestyle changes. The reader of this ebook

understands that the coach is not acting in the capacity of a doctor, licensed

dietician-nutritionist, psychologist or other licensed or registered professional,

and that any advice given by the coach is not meant to take the place of advice

by these professionals. If the reader is under the care of a health care

professional or currently uses prescription medications, the reader should

discuss any dietary changes or potential dietary supplements use with his or her

doctor, and should not discontinue any prescription medications without first

consulting his or her doctor.

The reader understands that the information received should not be seen as

medical or nursing advice and is not meant to take the place of seeing licensed

health professionals.

The suggestions, information and resources in this ebook are made in a generalnature and meant to contribute to your knowledge base. Please take thisinformation as background and do your own investigation before implementinganything suggested.

The examples in this report highlight exceptional results, and are not intended toguarantee that everyone will achieve the same results. Your success depends onmany factors and is a result of many conditions that can't be predicted. Noreport or advice can guarantee success.

© 2016© 2016 ALL RIGHTS RESERVED ALL RIGHTS RESERVED – Fabulous With Fibro– Fabulous With Fibro

You may not distribute this report in any way. You may not sell it, or reprint any

part of it without the written consent of the author.

Disclaimer

About DeborahAbout Deborah

I’m a Certified Holistic Health Coach and Fibromyalgia Expert who works with

busy, professional women who are sick and tired of feeling sick and tired. Do you

want to have more energy and feel like you did 10 or even 20 years ago? I

remember what it’s like to wish for that, and not have any idea how to get it.

This is me back then.

For about a decade I got progressively sicker with migraines, insomnia, IBS

problems, neck and back pain, sky high blood pressure, obesity and fatigue so

severe I could barely function. I desperately tried to find any doctor or cure to

help me but it felt like I was running on a hamster wheel with no relief. Some

doctors thought I was a hypochondriac. Others wanted to help but didn’t know

how.

I was poked and prodded, telling my symptoms over and over again to doctor

after doctor. They put me through a battery of stressful tests for everything

under the sun and ruled them out one by one: multiple sclerosis, lupus,

ankylosing spondylitis, rheumatoid arthritis, “slipped” disks, celiac, ulcers,

Crohn’s, appendicitis, heart disease, lung disease and more.

No one could figure out why I felt so ill and why I kept getting worse.No one could figure out why I felt so ill and why I kept getting worse.

Deborah's Fibro Journey

All they could offer were anti-depressants and pain killers, and those came with

a long list of nasty side effects. I knew that wouldn’t help me so I kept searching.

At 42, my wake up call came when my blood pressure was so high that I nearly

had a stroke in my doctor’s office during a routine visit. I saw the genuine

concern in her eyes as she tried to admit me to the hospital and I opted to go

back to work that day instead. My Type-A, corporate executive personality was

out of control but after seeing my doctor’s grave concern, I finally realized that I

had to make some changes, or I may never make it through my early 40s.

How I finally healed and got my life backHow I finally healed and got my life back

That night, I decided to get serious about my health and began to assemble a

team of holistic experts to help me get well. With their help, a lot of personal

research and plenty of trial and error, I learned how to live “fabulous with fibrofabulous with fibro”

and in the process lost 70 lbs and no longer suffer from migraines, IBS, high

blood pressure, pre-diabetes, debilitating fatigue or constant neck and back

pain.

This is me now!

Today I work with women who are going through what I did a few years back. My

clients are women, just like you, who want to conquer and reverse fibromyalgia

and chronic fatigue symptoms. They get healthier and feel better than they have

in years.

I earned a certification from the Institute for Integrative NutritionInstitute for Integrative Nutrition in New York

City and enjoyed studying with world-renowned health leaders such as Dr.

Deepak Chopra, Dr. Andrew Weil, Dr. David Katz and Dr. Mark Hyman.

I’m a member of the IAHC (International Association of Health CoachesInternational Association of Health Coaches) and

focus on an integrative approach to health and wellness that goes far beyond

what is on the plate.

An Upstate New York native and long-time resident of Southern California, I

currently live with my husband in the Boston metro area. I earned a Bachelor of

Arts in Communication and am a former award-winning TV reporter/producer

and marketing executive.

It would be my honor and privilege to help you truly liveIt would be my honor and privilege to help you truly live

“Fabulous With Fibro.”“Fabulous With Fibro.”

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But first, this ebook will give you a jumpstart on some changes you can make

TODAY that will start you on your healing journey. One of the worst aspects of

fibromyalgia is feeling as if you have no control over your own health and never

knowing if today is going to be a bad day or a good day. I know I felt like my

body had totally betrayed me.

I started to worry, "Will I ever feel well again?"

When I learned the action tips that I've included in this e-book, I began to takeWhen I learned the action tips that I've included in this e-book, I began to take

back my life and my health drastically improved.back my life and my health drastically improved.

I know the same can happen for you. Don't lose hope. Don't listen to the "doom

and gloom" Negative Nellies (even if they are wearing a white coat).

You CAN feel better! Read on...You CAN feel better! Read on...

1. Stop drinking soda and/or eating anything containing sugarStop drinking soda and/or eating anything containing sugar

This is #1 on the list because it’ll actually save you money while vastly

improving your health and pain levels. Most disease and discomfort in the body

is caused, and worsened, by inflammation. Guess what’s the #1 commonly-

consumed substance that causes inflammation? SUGAR.

We’re a nation that is absolutely insane in the amount of sugar we consume, and

that directly correlates to how sick, obese and chronically ill we are among other

countries.

It can be difficult to change long-standing habits but if you’re serious about

feeling your best, especially if you aim to conquer fibro or any other chronic

disease, you must find a way to eliminate sugar.

Here’s how to start: Write down everything you eat for one week and review that

to determine sugar intake. If you drink soda, iced tea, or any sweetened

beverage, that’s an easy place to cut sugar. If you use it in your coffee or tea, cut

down for a few days and then stop adding it altogether. If you are eating foods

that have added sugar, simply fill up on more whole vegetables and fruit to

crowd out those sugar cravings. You may want to add more naturally sweet

3 FR*E*E Things You Can DoToday To Feel Betterby Deborah A. Genovesi, CHHC

roasted root vegetables to relieve cravings.

The good news is after a few days off sugar, you’ll lose the taste for it. The bad

news is you have to be strong enough to go through 2-4 days of “detoxing” and

you may be headachy and irritable for those few days. But if you can power

through and make a decision to stop sugar, you’ll be rewarded with much less

swelling, aches, joint pain, headaches, mood swings, irritability and anxiety.

For more info on beating the sugar monster, see my past post, “3 Tricks To Tame“3 Tricks To TameYour Sweet Tooth” CLICK HEREYour Sweet Tooth” CLICK HERE. You also can search You Tube for Dr. Robert

Lustig’s videos on the nasty effects sugar has on the body.

2. 2. Get more sleepGet more sleep

I’ve tackled this before in my blog but it bears repeating; you must get a

minimum of 8 solid hours of sleep per night. If it seems impossible for you to get

to bed any earlier, I’d urge you to carefully examine what you’re putting before

your good health.

Are you staying up to get more work done? It can wait. Do you get caught up in

TV watching? Use your DVR to record it and watch later. Whatever the excuse,

realize it’s just that, an excuse. You can choose to prioritize your health and be

more consistent about getting to bed earlier. Or you can keep burning your

candle at both ends and stay sick. I don’t want that for you and I know you don’t

want that either!

If the problem is that you get into bed on time but you can’t sleep, then check

out my former post for tips to catch those elusive ZZs. CLICK HERE to read CLICK HERE to read “What“Whatthe Heck is Sleep Hygiene?”the Heck is Sleep Hygiene?”

3. 3. Carve out 15--30 minutes daily to relax and de-stressCarve out 15--30 minutes daily to relax and de-stress

I can’t overemphasize how important and truly critical it is for you to find out

what helps you relax and then do it daily. I know you have a million things to do,

and a house to clean, and a family to tend, and friends to see, and a career to

build and… and… and…. We all do! Guess what though? If you burn yourself out

you can’t do any of these things and you also will not heal from fibro or any other

health challenge you’re battling.

Fibro often happens in conjunction with a high striving, Type A, overachiever,

perfectionist personality. I know I was guilty as charged on all counts there. I’m

not anymore and that’s partly why I’m no longer suffering with debilitating

symptoms. All of those traits will keep that fibro cooking, and worsening.

So my suggestion is to find healthy, stress-relieving outlets (note the word

healthy, so a bottle of wine is not a good plan) and make this self-care top

priority each day. Build it into your routine.

One example may be soaking in a warm bath scented with calming essential oils

before bed. Or you can go to a quiet room alone and meditate, or listen to

relaxing music. Perhaps a repetitive task like knitting is meditative for you, or

prayer helps center you.

Experiment and find which calming activities work for you and then set aside a

minimum of 15 minutes, but 30 is better, to decompress.

There are multiple studies that show mindful meditation is a key factor in pain

reduction and increases oxygen and serotonin levels in the blood, all positives

to calm and clear your mind and body of stress. If this feels “selfish” to you, I

invite you to reconsider what your life will be like in constant pain. Taking care

of you, so that you can go be fabulous in the world, is actually the only sane

thing to do.

And while we are thinking about stress relief and mindfulness, you may beAnd while we are thinking about stress relief and mindfulness, you may be

wondering how to accomplish that. The next page will show you how.wondering how to accomplish that. The next page will show you how.

If you are as busy as I used to be when I worked in TV and public relations, I know

you probably find the idea of taking a break for yourself something of a pipe

dream. I mean, it’s nice to think about in the same way it is fun to secretly hope

you will win the lottery, but realistically, you have very little hope it could

actually happen. Am I right?

Well, you CAN learn to incorporate mini breaks into your lifestyle, no matter how

busy you are and once you do, I know you will become a big fan. You do know no

one gets points for misery, right? So there is nothing to be gained by beating

yourself into the ground with your daily routine. I tried the Type A path - didn’t

turn out so well for me!

Energize and Re-Center WithMini Breaksby Deborah A. Genovesi, CHHC

Here’s what to do instead:Here’s what to do instead:

1. Plan a minimum of three, 10-minute mini-breaks into your day. Put them in

your calendar and make them as much a priority as a meeting with your boss.

Just. Do. It.

2. During these breaks do not check your phone, take calls, eat, look at email or

do anything for anyone else. This is time for YOU.This is time for YOU.

3. What to do? Completely disconnect and go somewhere you can be alone. Get

into a comfortable position, sit or lie down, and focus on your breath going in

and then out.

4. If you’d like, incorporate a few gentle stretches (Google "simple yoga

stretches on You Tube") or simply keep the focus on your breathing.

5. Don’t be afraid of meditation. Just focus on your breath and as thoughts pop

into your mind, simply let them drift by, like you are watching clouds in the

summer sky. I personally like to listen to 10-minute guided meditations on

my iPod or PC.

Also, to ease your mind, realize that there is no “correct” way to meditate. It’s

unlikely that any of us will get to a point where all our thoughts cease to pester

and we can sit in lotus position for hours on end. That’s not the goal. Even five

minutes of slowing your breathing and disconnecting from all the external

stimuli in your office or home is highly beneficial, and you get better at it as you

practice.

Often we get caught up in the whirl of the day. Face it, there is ALWAYS work to

be done, at home and at the workplace. Someone, somewhere, will always need

you to do something for them. That fact will not change. How you choose to deal

with the endless barrage is entirely up to you and since staying healthy is a

priority, you may choose to take these mini breaks to re-center and re-focus

yourself throughout the day.

After a mini break you will find that you are more productive, energized, lessAfter a mini break you will find that you are more productive, energized, less

likely to snap at others and just generally calmer and happier.likely to snap at others and just generally calmer and happier.

Many studies show that those who manage to make this simple change to their

routine actually get more done and feel better about their lives in general.

Conversely, many illnesses, including chronic ones like fibromyalgia, are linked

with pushing yourself too hard and neglecting self- care.

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OK, that all sounds great so far, right? But you may be left wondering about what

I truly mean by "self-care" and how you can move that front and center into your

already busy life.

Read on for tips and tricks to seamlessly work this vital idea of "self-care" intoRead on for tips and tricks to seamlessly work this vital idea of "self-care" into

your daily routine.your daily routine.

Just about every season brings some reason or other for us to get crazy busy.

There's summer picnics and weddings to attend, fall back-to-school rush, winter

brings the holidays and then spring is all about cleaning and readying our home

for the summer once again. There seems to ALWAYS be a reason to be busy and

when we ladies get busy, we have a tendency to push our own needs to the

bottom of the list. I’ve got some suggestions to help you ensure that you get the

self-care necessary to keep healthy this season, and the whole year through.

What do I mean by self-care?What do I mean by self-care? There are a number of things we all must monitor

for optimal health, and this is even more crucial if you are having health

challenges, like fibromyalgia or other chronic conditions. Self-care includes

these major categories:

SleepSleep (at least 8 hours of restful, restorative sleep)

NutritionNutrition (avoid foods that do not support your health and get enough

veggies and other nutrient-rich foods)

Stress ManagementStress Management (meditation, yoga, prayer, etc.)

MindfulnessMindfulness (be fully present in your life instead of rushing around multi-

tasking)

3 Ways to Make Self-Care aPriorityby Deborah A. Genovesi, CHHC

ExerciseExercise (any kind of consistent physical activity that works for you, like

walking, Pilates, Tai Chi, strength training, dance classes, etc.)

So how do you keep these all aligned while you enjoy your life?

First, set an intention and give yourself permission to take great care of yourself.

I’m amazed how many women feel it is selfish to do anything for themselves.

That’s nonsense because if you ignore your own needs long enough, you simply

won’t have the energy to do anything for ANYONE.

Check the list above and whatever is hindering your ability to keep these things

in balance must change or go. You can do this in 3 main ways:

1. DelegateDelegate: Unless the task absolutely HAS to be done only by you, delegate it

to someone else in the family or ask for help from a friend

2. DeleteDelete: Think carefully before accepting invitations if you know you’re

already maxed out. Jettison any non-essential tasks. Must you REALLY make

12 different kinds of cookies at Christmas?? I think you know the answer to

that.

3. Let go of perfectionLet go of perfection : There is nothing in the world that is perfect. Possibly

George Clooney. Nope. Not even Gorgeous George. Let go of unrealistic

pressures on yourself.

Remember, your loved ones want to see you as vibrant, healthy and happy as

possible and they will certainly understand if you need to set some boundaries

to protect your health. A little planning and self-care throughout this year will

ensure that you can greet next year in better shape than ever!

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I hope that you have enjoyed the tips in this e-book and that you now know that

you do indeed have a great measure of control over your health and how you

feel from day to day. Pain and suffering do NOT have to be your main

companions any longer and wherever you are today, you CAN improve.

Even though doctors do not have a "cure" for fibromyalgia, we Fibro Fighting

gals are not helpless victims and fibromyalgia does not have to mean a life of

excrutiating, chronic pain for us. I'm living proof of that!

If you are ready to reclaim your good health, read on.If you are ready to reclaim your good health, read on.

Are you ready to stophurting and get more

energy?

No matter how much you have been suffering with fibromyalgia orchronic fatigue related ailments, I know you can feel better.

I did it. You can too.

Let me show you how…

I will coach you through a process that has worked for me and manyI will coach you through a process that has worked for me and manyothers with fibromyalgia.others with fibromyalgia.

If you’re interested in learning more about working with me,schedule a FREE Fibromyalgia Breakthrough SessionFREE Fibromyalgia Breakthrough Session by clicking the

big, yellow button below.

During that session we’ll discuss your health goals, your specificchallenges, and how I can help you to truly find your “Fabulous”

again, even if you think feeling great is impossible!

CLICK HERE for FREE Fibromyalgia Breakthrough

Session