In this episode of Build It Beautiful, we dive deep into the power of clarity. Learn how to define your vision, set clear goals, and communicate effectively to inspire and motivate your team. Discover practical strategies to eliminate confusion, boost productivity, and achieve remarkable results. Whether you’re a seasoned leader or just starting your journey, this episode will provide you with the tools and insights you need to lead with clarity and confidence.
When we have clarity, we know what we want, why we want it, and how to achieve it. We are able to make informed decisions and take action with purpose.
Clarity acts as a guiding light, illuminating the path towards joyful living. It empowers us to make informed choices, prioritize our actions, and navigate life with purpose.
Visual (line from two points) — Realistic Line (crazy between two points)
Activities
Get Outside the Box (5 Mins)
Write down as many goals as possible
Circle only three you’d like to focus on
Future Backtrack
Put yourself in the future when you have accomplished this goal
Ask yourself what you did to reach this goal
Write down all the things you did
Keep asking yourself until you get to the simple daily things you did to reach the goal
This will create a timeline and course for you to follow
The Gap and the Gain – Measure the Gains – Fence Posts
How do you know you are on your way? Counting fence posts. I can’t wait to share this tool with you.
The mission of the Women’s Wellness Summit is to amplify women’s voices, impact, and influence through the 8 dimensions of wellness: physical, mental, emotional, spiritual, social, environmental, financial, and occupational.
This Summit brings women, of all seasons of life, together to explore new outlets for their wellness journey.
A PreMenstrual Disorder Perspective Podcast to help women know that health is personal and possible. Like, share, and subscribe for more. @adagiofit on IG
***Note: these thoughts are in no way to replace your physician. If you have questions, please consult your doctor and professionals for direction before you make any changes in your health. I am not a doctor, just a coach. Also, these podcast may contain information that is sensitive in nature and might be triggering. Please listen with caution. Thank you.***
Dizziness is a common symptom that can affect people of all ages. It can be caused by a number of things, including changes in hormones.
Hormones are chemical messengers that travel throughout the body and control a variety of functions, including mood, sleep, and reproduction.
The primary reason for dizziness before your period is due to hormonal changes. Estrogen rises twice during the menstrual cycle — once during the follicular phase and once during the luteal phase. Since one rise in estrogen occurs directly before menstruation, this tends to be the time when you experience dizziness.
As estrogen levels fluctuate, this can affect blood glucose levels. As glucose levels rise and fall, the body’s cells may not receive a steady supply of energy, which can lead to fatigue and dizziness.
Estrogen plays a role in maintaining balance and coordination. When estrogen levels decline, it can affect the way the brain and inner ear communicate, which can lead to dizziness.
Progesterone – Higher blood pressure may cause dizziness. Research suggests that progesterone, which rises in the second half of the menstrual cycle before a period, may change blood pressure.
The prostaglandins are a group of lipids made at sites of tissue damage or infection that are involved in dealing with injury and illness. They control processes such as inflammation, blood flow, the formation of blood clots and the induction of labour.
Anemia, loss of blood
Other symptoms of low estrogen that can contribute to dizziness include:
Hot flashes
Night sweats
Fatigue
Headaches
Anxiety
Depression
There are a number of things you can do to help manage dizziness including:
Get regular exercise. Exercise can help improve balance and coordination.
Avoid caffeine and alcohol. These substances can worsen dizziness.
Get enough sleep. Sleep is important for overall health and well-being, including balance and coordination.
Drink plenty of fluids. Dehydration can contribute to dizziness.
Eat a healthy diet. A healthy diet can help improve overall health and well-being, including balance and coordination.
Wear comfortable shoes. Shoes that fit well can help improve balance.
Use a cane or walker if needed. A cane or walker can help you feel more stable and secure.
If you experience dizziness, sit or lie down until it passes. Do not drive or operate machinery if you are dizzy.
If you are concerned about dizziness, talk to your doctor. They can help you determine the cause of your dizziness and recommend treatment options.
In addition to the above, there are a number of medications that can be used to treat dizziness. These medications work by affecting the way the brain and inner ear communicate.
If you are experiencing dizziness, it is important to see a doctor to determine the cause of your dizziness and get the appropriate treatment.
Today, we’ll talk about how to keep your female hormones in harmony.
There are a number of things you can do:
Eating a healthy diet. A healthy diet is important for overall health and well-being, and it’s especially important for keeping your hormones in balance. Make sure to eat plenty of fruits, vegetables, and whole grains. These foods are rich in nutrients that support hormone health.
Getting regular exercise. Exercise is another important way to keep your hormones in balance. Exercise helps to regulate the production of hormones, and it can also help to reduce stress levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Managing stress. Stress can have a negative impact on hormone levels. If you’re feeling stressed, try to find ways to relax and de-stress. Exercise, yoga, and meditation are all great ways to manage stress.
Getting enough sleep. Sleep is essential for hormone production and regulation. Aim for 7-8 hours of sleep each night.
Avoiding toxins. Toxins, such as those found in cigarette smoke, alcohol, and processed foods, can disrupt hormone balance. If you want to keep your hormones in balance, it’s important to avoid these toxins.
Here are some of the most common symptoms of hormone imbalance:
Irregular periods
Heavy or light periods
Painful periods
Hot flashes
Night sweats
Vaginal dryness
Fatigue
Mood swings
Anxiety
Depression
Weight gain or loss
Hair loss
Skin problems
Sleep problems
Sexual problems
If you are experiencing any of these symptoms, talk to your doctor. They can help you to identify the cause of your symptoms and recommend treatment options.
Here are some of the most common causes of hormone levels to be in dissonance:
Age: Hormone levels naturally decline as we age.
Stress: Stress can disrupt hormone production and regulation.
Diet: A diet that is high in processed foods, sugar, and unhealthy fats can contribute to hormone imbalance.
Lack of exercise: Exercise helps to regulate hormone production.
Medical conditions: Certain medical conditions, such as thyroid problems, can cause hormone imbalance.
Medications: Some medications, such as birth control pills, can disrupt hormone balance.
If you are concerned about your hormone levels, talk to your doctor. They can order blood tests to measure your hormone levels and help you to determine the cause of your symptoms. Remember that hormone testing is a one time thing but female bodies are in constant flux with hormone levels in your body.
One on One coaching and small group coaching sessions are starting to open up. Reach out for a free consultation to get started working on your health.
Let’s talk sugar strategy here… Now remember that everyone’s definition and needs are different. Why? We are all on different health paths and our readiness or behavioral change journeys are different too. So take what you feel to apply to you to help you be just one step better and work on it.
We are talking three strategies today – food ingredients, abstaining vs moderating, and replacing. Along with some other tips to get your sugar break up started, there is something for everyone here.
First item of business, learning how to find sugar in your foods. You won’t find it on the front of a label, but you can search for it in a couple places on the back of labeled foods. Here are five tips that I use with my clients on nutrition labels:
The best tip I can give is to purchase foods that come with NO ingredient labels. Can you think of any? Like fresh meats, fruits, veggies, etc.
Going along with #1, if it does have a nutrition label, try to stick to less than 5 ingredients. The number is pretty arbitrary but the principle is that the less ingredients, usually the less processed. And less processed usually means more nutrients because they haven’t been stripped away during the processing and random additives put back in.
In looking at the ingredients, if there is sugar (see the many names below), try to look for foods that do not have sugar in the top 5 ingredients. The top 5 ingredients mainly constitute the bulk of the food you are eating, so the further down, the better.
There are SO many names for sugar (see section below). Companies are getting smarter about the placement of sugar on their ingredient list. To make sugar later on the list, they are actually using more than one kind of sugar to break things up so there are two + types of sugar in your product, but all those sugars can add up to a lot. So educate yourself on the names of sugar and what you need to look for on a label.
Look at the added sugar line in the nutrition facts. If it has less that 10 grams of ADDED sugar, you are pretty good for a more whole food.
So an apple doesn’t come with a label (good), it has less than 5 ingredients (good), and there is NO added sugar (even though they are super sweet). These are just great basic guidelines to practice in your shopping.
Next strategy is to learn if you are an Abstainer or Moderator. This comes from the amazing book of Gretchen Ruben called The Four Tendencies. Such a great read btw and worth your time! Helped me parent and wife in a whole new way. Anyway, she talks about people who are really good at being moderators and those that find it easier to just abstain. My hubby is a total moderator. He can take one bite of cake, taste it, and say no more. Me? I have a slice. Then a second. Then a third. And the rest of the pan when I am cleaning up. Then I’m sick. It is like I don’t have a system that tells me to stop. I’m that way in a lot of other areas of my life too. So it is MUCH easier for me to say NO to everything. And it works really well once I get going.
This can help you decide better how a sugar strategy might look for you.
During my luteal phase of my PMDD cycle I HAVE to be a complete abstainer because my hormones mess with my ability to regulate/moderate. During the follicular phase when hormones are running my body through a wringer, I am much better at regulation and can relax a little bit, but still do try to stay in the abstainer habit. Just makes it easier for me.
If you are a moderator, it is helpful to set your limit before you eat your sweets so you stick to that with no exceptions. I have heard that after three bites of a dessert you really don’t taste it anymore. So you could set yourself at three bites, one small slice, one cookie, etc. We actually have set some guidelines like this with our girls. I talked a little about this in part 2 of this series but we have set that we only do baking on saturday or sunday, we don’t purchase and premade sweets from the store, and we only need one serving of what we make and can share the rest.
This has saved our house immensely. There is less pressure to eat sweets as a “snack”, less pressure to snitch sweets because there aren’t any lying around, and we are enjoying our sweets more because we are making them ourselves! The girls (I only have girls) also can have any candy they get from school, class, friends, etc. There is no pressure from us as parents there because we know that there isn’t the rest of the bag. Loved setting some guidelines on health with our girls. They were part of that discussion. We talked about fully abstaining or allowing everything and we found what would work for use as a whole.
The next strategy is a replacement strategy. I love to use this one with my clients but it always seems to take a while to kick in because we have to remember we have options and in the middle of a craving, this can be tough. The idea is this: instead of focusing on what you can’t have, what are some things you can have without guilt and that also add nutrients to your body.
Other ways to cut back on added sugars:
Sugary drinks – stick with sparkling water, Zevia soda, herbal teas, infused water (I love mango and strawberries), and pure water
Avoid Sauces and Condiments – stick with spices, herbs, mustard, salsa (no sugar added), vinegars, and pesto.
Eat more healthy and full fat foods – there is usually more added sugar in low fat varieties of foods to help it taste good. Also healthy and full fat foods make you feel full.
Avoid any processed foods – you can be an unhealthy healthy – stick to as whole foods as possible
Watch your breakfast – one of the sweetest meals of the day – start your day with a good protein and fat filled meal – eggs and ham, protein oatmeal, etc
Add your own sugar – purchase unsweetened and then add your own sweetener in like stevia or erythritol.
Don’t keep sugar in the house
Don’t shop when you are hungry
Get enough sleep
Destress!
In conclusion, I hope that this series has been helpful for your awareness and desire to take bits and pieces and apply them to your life to be healthier. It isn’t about perfection, it is about small little steps over time to create a lasting lifestyle.
Below are the many names of sugar. I am sure this list probably isn’t all of them since new products are coming on the market, but it is great to be aware of the names when you are shopping.
The Most Common Names for Sugar
(Excluding artificial sweeteners and sugar substitutes)
Basic Simple Sugars (monosaccharides and disaccharides):
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 –
This podcast introduces a four part series about the six dimensions of wellness. Most people think that healthy is when they have no signs or symptoms of disease. However, someone with no signs or symptoms of disease may not feel happy and enjoy living to its fullest. Sound familiar? You may be healthy but still have to drag yourself out of bed because you just don’t know what you’re doing in life – feel a numbness. Therefore we need to get to a place that we are growing and educating ourselves to reach a high level of wellness and zest for living because we feel empowered and motivated. This discussion teaches how to get a base line for where you are today in the six dimensions of wellness and then goes over how to make goals for those six areas to move up the spectrum and into optimal living.
The six areas of wellness we will focus on are – physical, occupational, intellectual, spiritual, emotional, and spiritual. In the next three podcasts we will discuss each area more in depth to help you figure out which one(s) may need some work so you can move from disease into a fullness of living.
Click here to get a copy of the PDF we use in this podcast :::Healthy Living Handout so you can follow along and make your own goals! Listen below in our player or subscribe by searing for adagiofit.com/podcasts.
If you would like help making your 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 comments) or you can book a FREE mini session by clicking the button below! I’d love to help you out! Bring your questions and we’ll figure out the answers together.
A podcast featuring questions received from listeners. Thank you guys! The following are the topics we discuss today and go into detail and tips for each one-
How can I find a local fitness class?
How to eat healthy with kids
How to do your hair while in workouts
How do I eat healthy when no one in my family wants to participate?
Tips on recovery from too much junk food during holidays
How to cut the Carb monster
Listen below or search for www.adagiofit.com/podcasts in your podcast app!!!
AND If you have questions, I’d love to start a conversation – drop me a note below and I’ll get back to you.
Show Notes-
Hair helps –
*check out my instagram post from yesterday and you can see my version of stay-at-home workout hair brought to you by my three-year-old — www.instagram.com/adagiofit
Today we are talking about one of the greatest gifts we have been given – our bodies! Did you know that how we view our bodies are directly correlated with how we treat our bodies? It’s true! We talk about what using this gift looks like and what it doesn’t look like, and we discuss tools to use to shift our focus from outside appearances and to better use our gift. Our bodies are amazing!!!
Links talked about from today’s show:
Waist to Hip Ratios –
Measure your waist at smallest part
Measure your hips at widest part
Waist in inches / Hip in inches = waist to hip ratio
Body Redefined’s TEDx talk-
If you have been listening to this and have questions or comments, leave one below! We’d love to start a conversation.
And if you’d like to get in one of our coaching programs, click the link below!
Welcome to our FIRST podcast! This is a new adventure for us and we cannot wait to get better as we go along, but we couldn’t wait to be perfect because we are just bursting at the seams to share with you all the tools and resources you need to be better – and who wants to wait to be better?!?! Not me!
We dive into who we are as individuals and as a company, why we are podcasting, and what to expect in future episodes.
Show notes-
We have our 8 week one-on-one coaching program that is out right now and you can find information about that under “Coach with Me” on our home page or by clicking below on “Find Out More”…
Our subscribe form on our podcast page is linked right here and please share it!!! Thank you for listening!
This podcast introduces a four part series about the six dimensions of wellness. Most people think that healthy is when they have no signs or symptoms of disease. However, someone with no signs or symptoms of disease may not feel happy and enjoy living to its fullest. Sound familiar? You may be healthy but still have to drag yourself out of bed because you just don’t know what you’re doing in life – feel a numbness. Therefore we need to get to a place that we are growing and educating ourselves to reach a high level of wellness and zest for living because we feel empowered and motivated. This discussion teaches how to get a base line for where you are today in the six dimensions of wellness and then goes over how to make goals for those six areas to move up the spectrum and into optimal living.
Today we are talking about one of the greatest gifts we have been given – our bodies! Did you know that how we view our bodies are directly correlated with how we treat our bodies? It’s true! We talk about what using this gift looks like and what it doesn’t look like, and we discuss tools to use to shift our focus from outside appearances and to better use our gift. Our bodies are amazing!!!
