Build it Beautiful Podcast

#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!

 

#11 Self Love

#11 Self Love

Posted on by Clarissa Thomas

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What if we chose to love ourselves just a little bit more today? What would change in your world?

Self Love is an unconditional acceptance and love for who you are – a regard and respect for one’s self and happiness. However, we tend to put a limit on how much self love we can offer ourselves. Like it comes across as self centered if we show ourselves too much love and respect.

In this podcast we talk about self love and why we fall from it. We talk about what we need to do to get back to it and then apply it to some examples and give you some tools you can use to grow and flourish in self love.

Click below to print off the 25 things printable and download the self love phone background that we talk about and use in this podcast!

If you are interested in catching us for the next online coaching class – click below to find out more!

#10- Mental Health with PMDD

#10- Mental Health with PMDD

Posted on by Clarissa Thomas

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May is Mental Health Awareness month so today I am getting vulnerable with you as we talk about PMDD – Premenstrual Dysphoric Disorder – a mental illness I was diagnosed with after 20 years of not knowing what was “wrong” with me. PMDD is a hormone-based mental illness that is an uncommon reaction to normal fluctuating hormones. It is not an imbalance of hormones nor is dictated by hormones, but a miscommunication within the brain, specifically the prefrontal cortex, that follows the luteal phase of a menstrual cycle – from ovulation until the period starts. Still such a new disorder with research coming out weekly! Only 2-8% of women experience PMDD and out of that percent only 3% of those have heavy and painful periods. I am that 3%.

I share with you my story and the details of what it is like to live as this illness comes around each month. What happens with in my body and also how the view of my world changes pretty much overnight. PMDD affects me two times a month – during ovulation and then again about 5-7 days before my period starts and lasts until my period starts. So between PMDD and a painful period, I get about 10 days a month feeling amazing. However, with lifestyle changes of diet, exercise, sleep, and planning, I have been able to minimize symptoms to live a good, healthy life and I am usually not crippled by its effects.

There is so much information about PMDD that I couldn’t fit it all into this podcast. If you would like to know more check out the site below or you can also drop me a comment below or email me at clarissa@adagiofit.com and I’d love to listen to your questions, comments, or concerns.

https://giaallemandfoundation.org/

#09 - Six Dimensions of Wellness Part 4 - Emotional & Spiritual

#09 – Six Dimensions of Wellness Part 4 – Emotional & Spiritual

Posted on by Clarissa Thomas

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The final part in our series on the dimensions of wellness. Today I am talking about emotional and spiritual wellness. We’ll take a look at some ways to see if you are thriving in these dimensions and what it will look like when you are. Emotional wellness is your ability to be aware of and accept your feelings,rather than deny them. It is having an optimistic approach to life, and enjoy life despite its occasional disappointments and frustrations. Spiritual wellness is a personal matter and really different for every individual. However it is generally considered to be the search for meaning and purpose in human existence. Spiritual wellness leads one to strive for a state of harmony and truth within our core but also harmony with others while working to balance both inner needs and the rest of the world.

I am offering a coaching class on Wednesday, May 23 of this month! This month the class is free too! If you want to read more about the class click below. It is the last week to sign up or it – I’d love to have you come!

#08 - Six Dimensions of Wellness Part 3 - Occupational, Intellectual, & Social

#08 – Six Dimensions of Wellness Part 3 – Occupational, Intellectual, & Social

Posted on by Clarissa Thomas

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Heading into part 3 of our series on the Six Dimensions of Wellness, we talk about occupational, intellectual, and social wellness. The discussion leads to how it will look if you are on the bottom end of our spectrum and then what it looks like as we head up the spectrum to optimal wellness for each of these areas. Listen below the show notes OR go find us on iTunes.

If you want to take a look at the spectrum, you can click on the graphic below from episode 6.

I also talk about a new coaching class that is coming on May 23 this month! This month it is free too! If you want to read more about the class and sign up, click below.

#07 - Six Dimensions of Wellness Part 2 - Physical Wellness

#07 – Six Dimensions of Wellness Part 2 – Physical Wellness

Posted on by Clarissa Thomas

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Part 2 of our four part series on the Six Dimensions of Wellness – We focus on physical wellness today. There are 6 ways to gauge how we are doing in our physical wellness and we discuss these ways and things you can do in each of them to better your wellness. We talk about movement, exercise, nutrition, and a couple of areas to create the best you.  Listen below.

If you haven’t listened to part 1 please find episode 6 and listen to that and print out the worksheet to follow along and make your goals.

In the Obesity sections we talk about this TED talk I referred to in episode 3.

And in the Nutrition section we talk about some resources and those are linked below—

https://www.nutritionredefined.co/podcast/

Click here to get a copy of the PDF we use in this podcast series ::: Healthy Living Handout so you can follow along and make your own goals! Listen below in our player or subscribe by in your podcast app.

If you would like help making your physical goals or figuring out ways to reach those goals, I’d love to be of help. You can either start a conversation below in the comments (I LOVE conversation) or you can find a program and class that will fit your needs by clicking the button below! I’d love to help you out! Bring your questions and we’ll figure out the answers together.