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My simple fitness routine to stay pain-free (and reduce inflammation)

My simple fitness routine to stay pain-free (and reduce inflammation)

Hi friends!

Back on the blog today with another fitness post. This week I want to share with you my personal fitness routine to stay pain-free. Now, before I jump into everything I do and let you watch the video, I just want to say that it took me a while to figure out a sustainable routine that works for me.

 

It is your job to take the time to structure a routine that works for YOUR specific needs and schedule. While you don’t have to copy everything I do, I am hoping this post will inspire you and give you ideas on how to get started! If you can’t watch the video right now, scroll down to read more about my routine 🙂

**looking for resources to help you find relief..check out the back pain kit below!

My personal fitness routine to stay pain-free

*PS: I am NOT getting paid by any brands mentioned in this post to promote them. They are simply products I love and think are worth sharing. You can of course choose whatever brand you trust that is available in your country. In the spirit of full disclosure, the links below are affiliate links so if you purchase through them, I get a small commission. Thanks for supporting this blog!

My morning ritual

So first thing I do in the morning is mindfulness meditation, which has helped me so much in my healing journey. I started with just 5 minutes, and I now spend at least 30 minutes meditating. I start by scanning my body from head to toe and observe any tightness I am experiencing. It’s amazing how much you can notice when you slow down and tune in to your body. It has also allowed me to build a strong mind-body connection.

I then have breakfast – usually eggs and very light coffee with organic milk. I always have the same thing for breakfast to avoid overwhelm.

I then have to get my body moving by performing a 5-minute hip activation (that you can also find inside the back pain bootcamp). I’ve been doing these 5 minute routines everyday because I always feel more mobile afterwards, and if I don’t have time to workout  later on in the day, I at least had that mini movement session first thing in the morning.

My workout routine

Since I’ve gotten back to the gym, I have completely changed my workout routines. Now, I always set a goal for myself so that I can design my programs with a goal and an intention in mind. Right now my focus is to build more upper body strength so I can master the pull-up exercise.  Before I do any workout, I make sure I warm up for 5 minutes with one of my dynamic stretching routines.

 

After my workouts, I shower and lay on the Spoonk mat right away. This mat has been an amazing addition to my life, and has helped me so much. It’s not only a great self-healing too but it relaxes your body like you wouldn’t imagine, and helps you sleep deeeeply. I feel all that exhaustion, fatigue and inflammation fade away.  It has a very similar effect to acupuncture, in that it increases blood flow in the area so your body heals. If you’re interested in checking it out, you can click the following links. Again, I’m not getting pain by the Spoonk company to promote them!

 

My anti-inflammatory diet

If you’ve been reading my blog for a while now, you know that last year I went through the GAPs diet to heal my gut, and lower inflammation. Since then I have introduced some foods back into my nutrition.  HOWEVER, I still eat very low starches, and still include a lot of bone broth and fermented foods in my meals.  I started becoming very aware of how certain foods effect me. I do consume some starches (brown rice, potatoes), but it’s very rare, and I always monitor how my body is responding.

 

I don’t consume that many supplements in general beside occasional grass-fed whey protein powder when I’m making pancakes or waffles. I add a scoop just add some protein and lower the almond flour content. I also take Probiotics.

 

When it comes to supplements, I believe that less is more, and we don’t need that many supplements (which are usually very costly) when our nutrition is on point. I prefer that I spend my effort making sure I’m eating right and then supplement as necessary.You will only find success by figuring out the right nutrition that works for YOU specifically, and you do that by monitoring how your body responds to food.

 

So that’s it for today! I hope you find this video post helpful. If you’re interested in joining the back pain bootcamp in the near future, there will be some promotions running for my email community soon. So make sure you subscribe by either downloading the back pain kit, or through the sidebar form 🙂

 

Stay strong!

 

Being in chronic pain demands a lot of energy and it's hard to find that energy when we are busy all day. This simple routine will help you find relief by structuring your daily activities and also eating in a way that reduces inflammation in the body. If you suffer form piriformis syndrome, Low back pain, inflammation, ankylosing spondylitis or arthritis pain and you live your life on autopilot and in pain please check out this post.

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4 Comments

  • Reply
    Fati
    October 4, 2017 at 10:53 pm

    Love this, thanks for the inspiration!!!

    • Reply
      Coach Sofia
      October 5, 2017 at 4:53 pm

      You’re so welcome! Thank you Fati 🙂

  • Reply
    Heather
    October 5, 2017 at 12:45 pm

    Great video! You’ve inspired me to meditate. As I watched the video I could tell where my tension is and need to focus on taking better care of me…hard to balance with everyday doings and need to spend time on myself! Thank you!

    • Reply
      Coach Sofia
      October 5, 2017 at 4:55 pm

      Yess! A daily or morning routine has given me so much and it doesn’t have to be long. I used to wake up just 30 minutes earlier to do mindfulness meditation for 15 and do my strengthening exercises for another 10 minute. Once you see the benefits and you do it consistently for dew days you’ll develop the habit and it’ll become natural to you 🙂

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