Build it Beautiful Podcast

#21 - Protein

#21 – Protein

Posted on by Clarissa Thomas

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As we learn more about nutrition, we are discovering that the way to build muscle and stay fuller longer is by protein.  Proteins have amino acids which in turn, pair with our body’s amino acids to make proteins – proteins for growth, energy, tissue repair, etc. But mainly? Muscle!

Learn about protein with me and why ultimately it is important as I coach my clients to reach goals in their fitness and nutrition.

After you listen, leave us some feedback right below here in our show notes! We’d love to start a conversation. Also, I mentioned in the podcast about a free mini session… those sign ups are in the link below!

#20 - Behavior Change

#20 – Behavior Change

Posted on by Clarissa Thomas

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I’m back and feeling fabulously ready to take on a new season of podcasts! I have a lot of amazing things planned for you this fall and am bursting at the seams to share it. So without further ado, your first fall podcast – behavior change.

“Nothing changes if nothing changes”

We are chatting about 6 factors that play into changing our behavior – like social, environmental, and mental factors. All of them super important but number 6 is the best one and it can make all the difference in your journey.

If you are wanting to change but can’t seem to get it to stick, these factors could be why that goal just isn’t happening or that routine is just slipping away.

After you listen, leave us some feedback right below here in our show notes! We’d love to start a conversation. Also, I mentioned in the podcast about a free mini session… those sign ups are in the link below!

#19 - Weekly Wisdoms

#19 – Weekly Wisdoms

Posted on by Clarissa Thomas

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Did you know we have an extremely amazing weekly email? I thought you might want to know. So today I am sharing with you a couple of my favorites to help you see what you can get each week. Plus our email gives you first dibs on new programs, classes and freebies. All because I love my listeners and readers.

If you love the podcast, you’ll love the email and can sign up with the link below –

 

#18 - Muscle Makeup

#18 – Muscle Makeup

Posted on by Clarissa Thomas

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You’ll learn three things today in the podcast –

  1. How all humans are built the same
  2. How all humans are built different
  3. How you can use the knowledge of your build to better enhance your workouts and health

This is more scientific than we usually go but understanding and being educated on how you are built will help you work on your strengths and weaknesses as you workout. You also may learn why you are good at one exercise and someone else you know may be good at another.

Don’t forget to check out our training programs that specifically design exercise around your body, build, and desired goals. Click below to learn more about our latest programs and FREE July Coaching Classes –

#17 - Take-a-ways from This Messy Magnificent Life

#17 – Take-a-ways from This Messy Magnificent Life

Posted on by Clarissa Thomas

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On the podcast I am talking about all the wonderful things I learned when I ready Geneen Roth’s book This Messy Magnificent Life. I was first introduced to Geneen when I heard her on a favorite podcast of mine The Good Life Project called You Don’t Need to Be Fixed – and OH! the peace she spoke to my soul made my eyes well up with tears. For the first time in my life someone put into words what I felt had been inside me since day one. That no matter how much I do meditation and other means to sooth my “upstairs aunts” or critical thoughts in my head, those aunts will always speak.

For years I have searched ways to quiet those thoughts, but Geneen teaches us to stand proudly in our imperfections and that those imperfections are what make us magnificent and amazing. Embracing what we think should be shamed and using it to stand out and shine. It was just what I needed to hear. Amazing book!

I share my favorite quotes, wishing I could read you the whole book, and how it applies to what I teach my clients in health coaching.

Listen to the podcast below and make sure you listen to the interview with her in the above link AND grab yourself a copy of the book.

Some final things from the show—

First, if you leave the podcast an iTunes review I will send you my 4 weehttp://erp.american-stone.com:8069/?db=american_stonek workout plan for weights and cardio at home PERSONALIZED for you! – to make it easy, click here to link to us. Leave the podcast review and then shoot me an email at clarissa@adagiofit.com with a screenshot of your review and I will reply with the workouts!

Second, if you have questions or thoughts about any of these topics from today leave them below in the comments. I would truly love to hear from you.

Finally, we have two more opportunities for online classes and you can still sign up for any of them. Click below for more information about our classes — PS – they are free until one week before class and are filled with freebies too so sign up today!

#16 - Questions & Answers

#16 – Questions & Answers

Posted on by Clarissa Thomas

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This is one of my favorite podcasts to do. I love when I get your questions and I am able to answer them because it makes me give you content that is directly relevant to you. And being here for you is what our business is all about.

Today we talk about –

  • What Adagio means
  • Help with food choices! I am not happy with my body and find myself eating a lot of fast food.
  • More help with food choices but when we have started exercising consistently

Three more things!

First, if you leave the podcast an iTunes review I will send you my 4 week workout plan for weights and cardio at home PERSONALIZED for you! – to make it easy, click here to link to us. Leave the podcast review and then shoot me an email at clarissa@adagiofit.com with a screenshot of your review and I will reply with the workouts!

Second, if you have questions or thoughts about any of these topics from today leave them below in the comments. I would truly love to hear from you.

Finally, in July we are hosting three online classes and you can still sign up for any of them. Click below for more information about our classes — PS – they are free until one week before class and are filled with freebies too so sign up today!

 

#15 - Comparison

#15 – Comparison

Posted on by Clarissa Thomas

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Comparing is a dangerous game. Did you know we have a choice if we want to play. However, most of us get in the habit of comparing and we do it unconsciously.

In this podcast we are talking about comparison and bringing ourselves to awareness that we probably do it without thinking. When we become aware of our habit in comparing, then we are able to make a conscious choice if we want to engage.

I have heard many times in the past to choose not to engage in comparing. BUT you can choose to compare. As long as you compare fairly. When you compare fairly it takes a lot of the danger out of the game.

How do you do that – comparing fairly? Listen in below for the tools that I give for going through this process.

SHOW NOTES:

  • I am putting together Q&A for another podcast coming up in July. I’d love if you have any questions about comparing or any other subject we’ve talked about here on the podcast that you submit them below in the comments or you can email me at clarissa@adagiofit.com. I’d love to hear from you.
  • June 27th is the final day to sign up for our JUNE COACHING CLASS on Macros. Click here for more details and to sign up!
#14 - Supplements for Exercise & PMDD

#14 – Supplements for Exercise & PMDD

Posted on by Clarissa Thomas

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On podcast #14 (which I thought I was on 13 so forgive me on that when you listen) I chat about medicine and supplementation for PMDD and Exercise. Did you know that all humans are deficient in quite a few nutrients? It makes sense with all the unnatural food we have on the market, rising levels of obesity and mental disorders, and chemicals on our ingredient lists that we cannot even pronounce. But we also don’t go outside as much as our ancestors and we sit for more than 80% of our days now too.

I chat about the medications that have been shown to help PMDD and the regimen that I use them in to help me manage my symptoms and really bad episodes. Take a listen to Episode 10 where I talk about PMDD and what it is.  But besides the medication the supplements I take do double the purpose when they each have a significant part in PMDD and exercise.

For reference those medications for PMDD are:

  • Fluoxetine – common names are prozac and sertraline – Smallest dose to take from ovulation to when my period starts & sometimes I don’t need to take it.
  • Ibuprofen – about the only thing that helps with my cramps and inflammation in tender female areas during my cycle and my digestive system upsets – taken as needed
  • Benzodiazepine – Xanax – this is for sudden onset attacks and I only take this maybe four to six times a year – half a pill – this is a highly addictive drug so use with extreme caution

Supplements that I talk about are the following:

  • Vitamin D
  • Calcium
  • Magnesium
  • Vitamin E
  • Vitamin B6
  • Turmeric
  • Biotin
  • Omega 3 – Find this on Amare here
  • Chasteberry (Vitex) – Find them on Amazon here

And one that I forgot to mention was the Fundamentals pro and pre biotics from Amare which can be found here! 

***As a final note – I am by no means you or your doctor. I am just sharing what has worked for me. Please be careful in what you choose to supplement with and research for yourself on these! Overdosing can be dangerous. Consult with your physician if you have any questions as well!

Q&A’S

Send in your Q&A’s for an upcoming podcast in the comments below and I will answer them on the cast.

June’s Coaching Class

Sign Up for NEXT WEEK’S June Coaching Class on Macros by clicking the photo below –

Finally, Amare Global. I came across this company last month that is directly in line with my business and mission to balance mind and body. They are a mental health and wellness company. I loved their mission but then when I started learning about their products which are all natural and are specifically designed and formulated to help mind and body, I knew this was meant for my body and the PMDD and anxiety I deal with! Then I started thinking about all the other people who I have come in contact with that have anxiety, depression, mental restlessness, and disorders like hashimotos, bipolar, and fibromyalgia that could also benefit from the many different products they offer. What we put into our bodies and the lifestyle we live will directly impact our mental health and Amare is helping people to live with optimal mental health. I haven’t see a company like this yet and I know they are on to the next progression in health and wellness.

Click on the picture below to learn more and see if there is a product that can help you on your physical and mental wellness journey.

Finally, we always love to hear from you! Start a conversation below with a comment or question and enjoy the podcast!

#13 - Heart Rate Zones

#13 – Heart Rate Zones

Posted on by Clarissa Thomas

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Discussing Heart Rate Zones today on the podcast. I talk about what each one is and what benefits it will have for you. Heart Rates are important in our work to make sure we are accomplishing our weight loss and other fitness goals to stay healthy and fit. If you are in the wrong heart rate zone, you could be sending your body the wrong messages and your body might not respond in the way you are expecting.

Calculating Your Heart Rate and Zones

Finding your Max Heart Rate

  • 220-AGE = Maximum Heart Rate (MHR) or the fastest your heart can beat in a minute

Peak Zone – 85% of your Max Heart Rate

  • MHR x .85 = Peak Heart Rate
  • No ability to have a conversation while you are exercising
  • When working out dip in and out of this peak zone. A HIIT or TABATA workout are great to get the best benefits and do this about 2 days a week from 10 -30 minutes.

Cardio Zone – 70-84% of your MHR –

  • MHR x .70 = Low Cardio End
  • MHR x .84 = High Cardio End
  • The ability to make single short sentences at a time but able to hold a conversation
  • When working out cardio is best done about 150 minutes a week to maintain and receive all  the major benefits of cardiovascular health. If you are trying to loose substantial weight, cardio is great because it torches calories. In this case for weight loss, try to hit 300 minutes a week – examples are Zumba, LaBlast, Jogging, swimming, cycling, etc.

Fat Burning Zone – 50-69% of your MHR

  • MHR x .50 = Low Fat Burning End
  • MHR x .69 = High Fat Burning End
  • The ability to have conversation without laboring while moving
  • If you are looking to build muscle and torch fat, staying in this zone 4-5 times a week for about 60 minutes is best because of the energy system that is used in this zone. Exercise examples are weight lifting, pilates, yoga, etc.

Drop me a comment below if you want help calculating your Heart Rate Zones. I’m happy to help.

 

I talk about a couple of things  in the podcast that I am linking to here:

First leaving us a review on iTunes – Click here for a tutorial on how to do that.

Second, joining me for June’s Coaching Class on Macros by clicking below –

 

Finally, Amare Global. I came across this company last month that is directly in line with my business and mission to balance mind and body. They are a mental health and wellness company. I loved their mission but then when I started learning about their products which are all natural and are specifically designed and formulated to help mind and body, I knew this was meant for my body and the PMDD and anxiety I deal with! Then I started thinking about all the other people who I have come in contact with that have anxiety, depression, mental restlessness, and disorders like hashimotos, bipolar, and fibromyalgia that could also benefit from the many different products they offer. What we put into our bodies and the lifestyle we live will directly impact our mental health and Amare is helping people to live with optimal mental health. I haven’t see a company like this yet and I know they are on to the next progression in health and wellness.

Click on the link to learn more and see if there is a product that can help you on your physical and mental wellness journey.

Finally, we always love to hear from you! Start a conversation below with a comment or question and enjoy the podcast!

 

 

#12 - Confirmation Bias

#12 – Confirmation Bias

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

If you are looking for it, you will find it.

Confirmation Bias is something that we deal with on a daily basis. Our minds are so smart that they are always looking for evidence to prove our thoughts correct. For example, say you are in a crowd of people and you are looking for John who is in a red t-shirt. Suddenly you notice everyone who is wearing a red of any kind. Your brain is trying to prove your thoughts correct.

Sometimes we aren’t using confirmation bias in a positive way. For example, thinking that because you haven’t lost weight before, it isn’t possible. Even to the point of inflicting pain and suffering on yourself, your brain will try and prove this right.

Using confirmation bias positively can benefit us so much. Doing affirmations, keeping a gratitude journal, and noticing and challenging your negative biases can really help you utilize the intelligence of your mind.

I talk about a couple of things that I am linking to here:

1 – First leaving us a review on iTunes – Click here for a tutorial on how to do that.

2 – Learning more about confirmation bias:

3 – Amare Global

  • I came across a company last month that is directly in line with my business and mission to balance mind and body. The company is called Amare Global (amare for love) and they are a mental health and wellness company. I loved their mission but then when I started learning about their products which are all natural and are specifically designed and formulated to help mind and body, I knew this was meant for my body and the PMDD and anxiety I deal with! Then I started thinking about all the other people who I have come in contact with that have anxiety, depression, mental restlessness, and disorders like hashimotos, bipolar, and fibromyalgia that could also benefit from the many different products they offer. What we put into our bodies and the lifestyle we live will directly impact our mental health and Amare is helping people to live with optimal mental health. I haven’t see a company like this yet and I know they are on to the next progression in health and wellness.

Click on the link to learn more and see if there is a product that can help you on your physical and mental wellness journey.

Finally, we always love to hear from you! Start a conversation below with a comment or question and enjoy the podcast!