How To Start A Workout Plan With Cystic Fibrosis

How to start a workout plan with Cystic Fibrosis.

Starting  a workout plan can be a scary unknown trail to go down, especially when you have a chronic disease like cystic fibrosis

Not only do you have no idea where to start, but you’re also wanting to be cautious of your health.

Trust me I know first hand what it’s like. When I was diagnosed with C.F. at the age of 2 it was scary for my parents, yet as children they made it a healthy habit to get me into fitness activities as a child, and into my teen years. They understood the value it added in the longevity of my life, and how it could enhance my overall well-being. Check out this article >>> HOW C.F. HAS CHANGED MY LIFE FOR THE BETTER

 

 

Towards the end of high school I became super obsessed with fitness, because of how it made me feel both physically, mentally, and emotionally. I decided I would major in fitness + nutrition in college, and turn my obsession into my career. I have been blessed to have helped so many men, and women create a sustainable healthy fit lifestyle.

I’m here to assure you, that having a fitness regimen is a wonderful plan, it will enhance your lung capacity, and keep your body + mind strong.

A key note to remember when creating a workout plan is to choose the activities, and exercises that you enjoy yet challenge you a bit too. In order to stick to anything in life we must enjoy it while challenging our bodies, and minds in the process.

Remember what works for one individual wont necessarily work for another, we are all built differently, and start at different fitness levels. So be sure to take it slow, and ease in when first starting out.

I can promise you, you will succeed in your fitness journey when following these helpful steps to creating a workout plan with cystic fibrosis. I have done it for myself, so I know you can too. 

 

Set Specific Goals

 

In order to have success, and know the direction we want to head, we must set specific goals in the beginning, and throughout as we progress. 

Writing out these goals, and saying them aloud is the first step to making these goals attainable. Trust me, mere thought wont get you there!

Ask yourself a few questions:

• How do you want to feel?
• Do you want better PFT readings?
• Want stronger bones, and more muscle on your body?
• Want to sustain healthy weight? What weight would make you feel amazing?
• Learn to eat cleaner?
• Have more energy throughout the day?
• Feel better mentally, and emotionally?
• Where do you see yourself in 6 moths, 12 months, 3yrs, 5yrs?
• Etc…

 

Once you have these goals written out, I highly recommend placing it where you can view it daily. For example I have mine hanging on my wall above my desk, next to my calendar where I can see it everyday.

 

 

Choose The Right Activities/Exercises Program For You

 

 

Remember everyone’s fitness level is different, so start where you are.

In this journey you want to enjoy the process. Now that is not to say there wont be difficult, and challenging  days, because there will be.. No journey is smooth sailing.

So be sure to choose activities that you like, and that you will want to ultimately stick with. 

I’ve been asked many times ” what plan is best Shannon?” I always respond, ” the plan that you stick with!”

Is that yoga, biking , cycling , basketball, gym routines, swimming, surfing. Etc.?

Find out what you would enjoy most. Try everything if you have to until you find what you like.

 

 

Start Slow

Ease into your fitness journey, whether that means starting with only 2-3 days weekly. 

Too often people dive all in, and go full throttle in their fitness routines. Many people think that more will get you the results quicker, and this is huge mistake.

It’s better to train smarter, then harder when it comes to starting out any workout routine.

Starting slow, and working your way up will also give your body, and lungs time to adjust to your new lifestyle. It may take a few weeks, but keep pushing through, I promise you it will get better.

 

 

Practice Breathing Properly

Sounds obvious right?

Practicing different breathing routines can also enhance your fitness performance, and overall lung capacity.

When we workout, or engage in certain activities our heart rate elevates, and our bodies require oxygen quicker. Often times if we are unaware of how to breathe properly we could get light headed, weak, and or begin to feel our lungs tighten up…

This could feel scary, which is why I highly recommend learning proper breathing techniques so you know how to breath throughout your exercise routines/activities.

There are many techniques found on Youtube. Try this one here:

 

 

 

 

Track Your Own Progress 

 

It’s often times hard to see big results right away, but I can promise you that positive changes are happening.

It’s those small changes that are what lead to the ultimate goal.

When we track our progress we are more likely to stick with our fitness plan, because we take the time to acknowledge the those little meaningful wins.

Take note on how you feel, what you’re eating, how far you ran, how much weight you’re lifting, etc. Overtime you will begin to see a change in many areas.

 

 

 

Be Prepared/Have A Plan

What do I mean by this…..

As a Cystic Fibrosis Warrior I know first hand what it’s like to be the one in the quiet yoga studio coughing, and/or at the gym with a runny nose constantly. So having a gym bag full of necessities is a must for us.

Have a plan to have your gym bag packed for success, towel, tissues, inhaler, and plenty of water.

I also recommend adding in a pinch of Himalayan salt to your water as well to keep sodium, and electrolytes up to par during our sweaty workouts. After all we do sweat out more salt than other’s, so replenishing those is crucial. 

Be sure to scan out the facility, so you know where the bathrooms are if you need to cough up in the middle of your routine. Trust me it will happen, so you want to be ready!

 

 

 

Drink More Water!!!

 

As mentioned earlier we lose tons of sodium as cf warriors, so replenishing our bodies constantly, and staying hydrated is a must to feeling good throughout the day, and during your workouts.

Remember to add in a pinch of Himalayan salt to your water, you wont taste it I promise, but the 84 minerals from the Himalayan salt will help replenish minerals, and salt loss, and will keep the the body hydrated as well.

Dehydration is a root cause of fatigue. Stay ahead of the game by keeping your body fueled up with water!

 

 

 

 

Take Rest Days

Listen to your body! Take time to rest when you feel fatigued, it is common to feel fatigued quicker than other’s when you have Cystic Fibrosis.

When we rest we allow our bodies to build, repair cells, and muscle fibers. It’s a crucial part of the process too.

On your rest days take advantage of stretching, breathing exercises, or go for a light walk to enhance your wellness journey.

When starting out I recommend taking 2-3 days or as needed in between each workout, as you become more advanced you will begin to only need a day in between.

 

 

 

 

 

Have Fun/ Enjoy The Process 

 

Congratulations on starting your new fitness journey!

Absolutely have fun, and enjoy the process! Be proud you’re forming a healthier lifestyle that will enhance your lungs, body, mind, and soul.

Here is a quick workout video you can do from the comfort of your own home!

 

 

 

P.S If you found this article helpful or can help another woman in any way please share, and comment below what you loved most!

I love to hear from you!

With LOVE & LIGHT,

Shannon