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PMDD Real Talk - Is Surgery an Option for PMDD?

PMDD Real Talk – Is Surgery an Option for PMDD?

Posted on by Clarissa Thomas

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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.***

Sign up for a FREE consult at www.adagiofit.com

***LISTEN TO THE PODCAST IN A WEB BROWSER AT ADAIGOFIT.COM***

If you’ve ever wondered about having surgery to “cure” PMDD, this is the podcast for you. I educate about different surgery procedures and how they differ, but also explain why I have chosen PMDD. Yes, you heard that right. I choose PMDD.

We’re going to be talking about the difference between a hysterectomy, a complete hysterectomy, and an oophorectomy. These are all surgical procedures that involve the uterus, but they have different implications for women’s health.

What is a hysterectomy?

A hysterectomy is a surgery to remove the uterus. The uterus is the organ that holds a fetus during pregnancy. It’s also the source of menstrual bleeding. There are different types of hysterectomies, depending on how much of the uterus is removed.

  • Total hysterectomy: This is the most common type of hysterectomy. It involves removing the entire uterus, including the cervix.
  • Subtotal hysterectomy: This type of hysterectomy removes the body of the uterus, but the cervix is left in place.
  • Radical hysterectomy: This type of hysterectomy is used to treat cancer of the cervix or uterus. It removes the uterus, cervix, fallopian tubes, and ovaries.

What is a complete hysterectomy?

A complete hysterectomy is a hysterectomy that also includes the removal of the ovaries. This is sometimes called a bilateral salpingo-oophorectomy (BSO). The ovaries are the female reproductive organs that produce eggs and hormones.

What is an oophorectomy?

An oophorectomy is the removal of one or both ovaries. This surgery can be done as a standalone procedure, or it can be done at the same time as a hysterectomy.

Why might I need a hysterectomy?

There are many reasons why a woman might need a hysterectomy. Some of the most common reasons include:

  • Heavy menstrual bleeding: This is a common problem that can affect women of all ages. A hysterectomy can be a treatment option for women who have heavy menstrual bleeding that doesn’t respond to other treatments.
  • Endometriosis: This is a condition in which tissue that normally lines the uterus grows outside the uterus. This can cause pain, heavy bleeding, and infertility. A hysterectomy can be a treatment option for women with endometriosis who have severe symptoms.
  • Uterine fibroids: These are noncancerous growths that can develop in the uterus. Fibroids can cause heavy bleeding, pain, and pressure. A hysterectomy can be a treatment option for women with fibroids who have severe symptoms.
  • Cancer of the uterus or cervix: A hysterectomy is sometimes used to treat cancer of the uterus or cervix.

What are the risks of a hysterectomy?

Any surgery carries some risks, and a hysterectomy is no exception. Some of the potential risks of a hysterectomy include:

  • Infection: This is a risk with any surgery.
  • Bleeding: This is also a risk with any surgery.
  • Damage to other organs: This is a rare risk, but it can happen.
  • Early menopause: If the ovaries are removed, the woman will go into menopause. This can cause symptoms such as hot flashes, night sweats, and vaginal dryness.

What are the benefits of a hysterectomy?

A hysterectomy can be a beneficial treatment for women with certain medical conditions. For example, a hysterectomy can relieve heavy menstrual bleeding, pain, and pressure caused by uterine fibroids. It can also be used to treat cancer of the uterus or cervix.

What are the alternatives to a hysterectomy?

There are some alternatives to a hysterectomy. For example, women with heavy menstrual bleeding may be able to take medication or have endometrial ablation, a procedure that destroys the lining of the uterus. Women with uterine fibroids may be able to have them removed through surgery, or they may be able to have them treated with medication.

A hysterectomy is a major surgery, so it’s important to talk to your doctor about the risks and benefits before making a decision. There are also some alternatives to a hysterectomy that may be a good option for some women.

Coaching Corner - Change Talk vs Sustain Talk

Coaching Corner – Change Talk vs Sustain Talk

Posted on by Clarissa Thomas
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Change talk and sustain talk are two important concepts in motivational interviewing. Change talk refers to statements that reveal motivation for or consideration of change, while sustain talk refers to statements that express a desire to stay the same.

Here are some examples of change talk:

  • “I want to lose weight.”
  • “I’m worried about my health.”
  • “I’ve been thinking about quitting smoking.”
  • “I’m ready to make a change.”

Here are some examples of sustain talk:

  • “I don’t think I can change.”
  • “I’m not sure if I’m ready to change.”
  • “I’m afraid of what will happen if I change.”
  • “I’m comfortable with the way things are.”

It’s important to recognize both change talk and sustain talk when working with clients who are considering making a change. By identifying and reinforcing change talk, you can help clients move towards making a positive change.

Here are some tips for identifying change talk:

  • Listen for statements that express a desire for change, reasons for change, or commitment to change.
  • Pay attention to the client’s body language and tone of voice.
  • Ask open-ended questions that encourage the client to talk about change.

Here are some tips for reinforcing change talk:

  • Reflect back the client’s change talk.
  • Ask the client to elaborate on their change talk.
  • Summarize the client’s change talk.
  • Offer support and encouragement.
cravings, temptations, + appetite challenges

cravings, temptations, + appetite challenges

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

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.***

Sign up for a FREE consult at www.adagiofit.com

***LISTEN TO THE PODCAST IN A WEB BROWSER AT ADAIGOFIT.COM***

Cravings, temptation, and an appetite that just won’t seem to go away. These are some of the biggest struggles people have when going through premenstrual disorders.

Broadly speaking, people know which foods are fairly healthy, and which aren’t so healthy. And, when dieting, these people want to lose weight; that’s the reason they’re dieting, after all.

So, they know what they want to achieve, and roughly know which foods they should be eating. So why are long term success rates so low?

It’s because cravings, temptation, and your appetite eventually wear you down. Once the initial motivation you had begins to wane, it becomes harder to resist these. Your brain doesn’t want you to lose weight.

In an evolutionary sense, food was scarce. So, a drive to eat meant greater chances of survival and therefore passing on your genes. The difference now is that food is not scarce. In fact, it’s abundant. We are surrounded by high-calorie, high-reward food, but we still have a brain geared towards survival in a very different environment. This mismatch is a key reason why dieting is so hard.

Remove temptation from your environment

Clear out tempting foods, don’t keep them in the house. If it’s out of sight, it’s out of mind. If this isn’t feasible because you live with others and they won’t accept you throwing out the junk, then hide tempting foods instead. Keep them in separate cupboards, away from the ones you usually use. Keep them in opaque containers so you can’t see them. It’s amazing how small changes like this can have a big impact on our behavior.

You want to make it harder to eat unhealthy foods. Our brain wants to minimize effort, so increase the effort it takes to make poor choices. For example, having to go to the shops to buy a chocolate bar is a lot more effort than just picking it out of the snack drawer.

Willpower is like a muscle, you can only use it a certain amount of times before it’s weakened. So, don’t rely on willpower. Instead, alter your environment so you don’t need to use willpower every time you enter the kitchen.

Create an environment that supports your goals, not one that sabotages them.

2. Separate eating from other activities

Eat at the dinner table. Don’t eat while watching the TV, or while scrolling through your phone. You want to minimize distractions that take you away from the experience of eating.

Eat slowly. Separating eating from other activities will naturally allow you to slow down, focus on your food, and be more mindful when eating. You will feel more full and satisfied after eating in this way.

If you stop eating while watching the TV, for example, your brain stops associating food with these activities. If you’re used to watching TV in the evening with a few biscuits, you’ll find you start to think about biscuits when you sit down in front of the TV. Your brain has learned that evening TV = biscuit time and will urge you, through cravings, to continue this habit.

If you separate these activities, your brain stops associating them. If you have a rule that you don’t eat in front of the TV, the effort required to get a snack and sit at the table without your phone or TV means you’re unlikely to do it unless you’re truly hungry. 

Again, it comes down to increasing the effort required to make poor dietary choices.

3. Stop snacking

Controversial, right? You don’t have to stop it completely, but I would recommend focusing on full meals first and foremost.

Snacking throughout the day, without having full meals, can lead to what I call the Not-Quite Cycle™. This is when you spend your whole day being not-quite hungry between meals, and not-quite satisfied after meals. This sucks.

Snack foods are typically easy to over eat and don’t fill you up. Think crisps, sweets, chocolate and other processed, packaged snack foods. You’d be better off saving these calories for a filling, nutritious meal.

If you do snack, choose things like fruit and plain yoghurt. These are minimally-processed, highly satiating, and therefore hard to overeat.

4. Limit hyper-palatable foods

Hyper-palatable just means tasty and easy to overeat. A combination of fat/salt/sugar is often what makes foods hyper-palatable. These types of food rarely occur naturally, and so are often highly-processed and calorie-dense.

Your brain get familiar with these tastes and that’s how cravings develop. Even protein bars, fiber one bars, and other ‘low calorie’ or ‘healthy’ snacks would still fall into this category. That’s not at all to say you can’t include them in your diet. But, if you’re someone who struggles with your appetite and cravings, it may be wise to forego them.

5. Prioritize high satiety, minimally-processed whole foods

These are foods like fruits, vegetables, lean meats, potatoes, fish, eggs, wholegrains, beans and legumes, oats, and plain yoghurt.

These foods are hard to overeat. They are often less-calorie dense, higher protein, and higher fiber, meaning they are highly satiating and therefore, you’re unlikely to over-consume them.

6. Don’t allow hunger to become extreme

Intermittent fasting is a useful tool but it’s not magic, and it’s not for everyone. You need to find what works for you. If you can happily skip breakfast and have lunch as your first meal, go for it. But, if trying to fast leads you to overeat later in the day, then don’t do it! I can’t believe I have to say this, but I do. Again, it’s not magic, it’s just one method. – if it doesn’t work for you, try a different method.

Spreading your meals evenly throughout the day can help to keep you hunger levels under control, and prevent you falling into the Not-Quite Cycle™, or restricting to the point where you end up overeating.

7. Consult your future self

This is a psychological technique called episodic future-thinking. It involves removing yourself from the present moment, and thinking about how this decision is going to affect you in the future. 

Remember your goals, the reasons why you’re dieting, and the hard work you’ve put in so far. Ask yourself this question: “would my future self thank me for the decision I’m about to make?”

If you’re following the 6 previous strategies, then your cravings will be more like an occasional whisper, rather than a persistent chatter. Consulting your future self can allow you to look at the big picture, and make the right decision for you.

Here’s a quick recap of the eight strategies to manage your appetite:

Remove temptation from your environment

Separate eating from other activities

Stop snacking

Limit hyper-palatable foods

Priorities minimally-processed whole foods

Don’t allow hunger to become too extreme

Consult your future self

Manage your stress and sleep

Following this advice could be the difference between reaching your goals or not. Read it, understand it, implement it. Words mean nothing if you don’t put it into action. So, give yourself a checklist of action points to take away from this article, and it could change your life for the better.

Coaching Corner - Behavior Change

Coaching Corner – Behavior Change

Posted on by Clarissa Thomas
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Changing behaviors is difficult. Many barriers to change exist in both physical and mental paths. All individuals have their own composition of fear, education, environment, social settings, and time constraints that create different outcomes and building blocks for the same problems.

  • Precontemplation – At this stage, an individual is not yet aware or is unwilling to accept that a change is needed. They are likely hanging on to their current behaviors and have not yet found intrinsic motivation to change but may have pressure from other sources to make change.
  • Contemplation – The client has started to become aware that a change is needed, but they are struggling with the pros and cons of doing so, the amount of effort that may be required of them, or what they may have to sacrifice to see change.
  • Preparation – This is the stage where serious consideration starts to take place and even a desire to begin taking steps to make change. At this point, they are starting to think about what they can do to bring about change but may still be struggling with knowing where to begin. The desire for change is there.
  • Action – Here they start taking physical action, moving beyond the stages of mental effort to actually taking steps to implement the changes that, until this point, have only been considerations. For many, this will be the most difficult stage as it is the “first step,” so to speak, and where they will have to put forth the greatest commitment to keep momentum.
  • Maintenance – At this point, the client has been consistent with their new behaviors for at least 6 months (Rubak et al., 2005) and it is becoming an integrated part of their lifestyle. Getting here does not mean they will stay here, though, and, if they have not been focused on a sustainable approach, they are still at risk of relapsing to old behaviors.
Can Hormones Cause Dizziness?

Can Hormones Cause Dizziness?

Posted on by Clarissa Thomas

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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.***

Sign up for a FREE consult at www.adagiofit.com

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.

Supplements for Exercise - Electrolytes, BCAAs, EAAs, + PreWorkout

Supplements for Exercise – Electrolytes, BCAAs, EAAs, + PreWorkout

Posted on by Clarissa Thomas

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Today, we’re going to be talking about electrolytes, BCAAs, and preworkout supplements. These are all popular supplements that are used by athletes and fitness enthusiasts to improve their performance and recovery. But we will also hit on how they can effect hormones

Electrolytes

You can shop at Redmond to purchase the electrolytes I swear by, with a discount by clicking here. (I do get a kickback with your purchase and need to disclose that)

Electrolytes are minerals that carry an electrical charge. They are essential for many bodily functions, including muscle contraction, nerve conduction, and fluid balance. Electrolytes can be lost through sweat, urine, and vomiting. When you lose electrolytes, you may experience symptoms such as fatigue, muscle cramps, and dizziness.

The main electrolytes in the body are:

  • Sodium
  • Potassium
  • Chloride
  • Calcium
  • Magnesium
  • Phosphate

Electrolytes are found in many foods and drinks, including:

  • Sports drinks
  • Fruit juices
  • Milk
  • Yogurt
  • Nuts
  • Seeds
  • Whole grains
  • Vegetables

If you are concerned that you may be losing electrolytes, talk to your doctor. They can help you determine if you need to supplement your electrolytes and can recommend a safe and effective way to do so.

Here are some of the benefits of electrolytes:

  • Maintaining fluid balance: Electrolytes help to keep the body’s fluids in balance. This is important for many bodily functions, including blood pressure regulation and organ function.
  • Conducting nerve impulses: Electrolytes help to conduct nerve impulses throughout the body. This is important for muscle movement, heart function, and other bodily functions.
  • Contracting muscles: Electrolytes help to contract muscles. This is important for movement, breathing, and other bodily functions.
  • Maintaining a healthy pH balance: Electrolytes help to maintain a healthy pH balance in the blood. This is important for preventing acidosis and alkalosis.

If you are not getting enough electrolytes, you may experience symptoms such as:

  • Fatigue
  • Muscle cramps
  • Dizziness
  • Headache
  • Confusion
  • Seizures
  • Coma

If you experience any of these symptoms, it is important to seek medical attention immediately.

Electrolytes can be replaced through diet, supplements, or intravenous (IV) fluids. If you are experiencing symptoms of electrolyte imbalance, it is important to talk to your doctor to determine the best way to replace your electrolytes.

Here are some tips for getting enough electrolytes:

  • Eat a balanced diet that includes plenty of fruits, vegetables, and whole grains.
  • Drink plenty of fluids, especially sports drinks and water.
  • Avoid excessive sweating, which can lead to electrolyte loss.
  • If you are taking medications that can cause electrolyte loss, talk to your doctor about how to prevent this.

BCAAs

Branched-chain amino acids (BCAAs) are three essential amino acids that the body cannot produce on its own. These amino acids are leucine, isoleucine, and valine. BCAAs are used for muscle growth and repair. They can also help to reduce muscle soreness and fatigue.

BCAAs are found in protein-rich foods, such as meat, poultry, fish, eggs, and dairy products. They can also be taken as a supplement.

BCAAs are metabolized in the muscles, rather than in the liver. This means that they can provide a quick source of energy for muscles during exercise. BCAAs also help to prevent muscle breakdown during exercise.

In addition to their role in muscle growth and repair, BCAAs may also have other health benefits. For example, BCAAs may help to improve mood, reduce stress, and protect against muscle wasting.

The recommended daily intake of BCAAs for adults is 5 grams per day. However, some people may need to take more BCAAs, depending on their individual needs.

BCAAs are generally safe for most people to take. However, some people may experience side effects such as nausea, vomiting, and diarrhea. If you experience any side effects, stop taking BCAAs and talk to your doctor.

If you are considering taking BCAAs, it is important to talk to your doctor first. They can help you determine if BCAAs are right for you and can help you develop a safe and effective plan for taking them.

Here are some of the benefits of BCAAs:

  • Increased muscle growth: BCAAs are essential for muscle growth and repair. They can help to increase the rate of muscle protein synthesis and reduce muscle protein breakdown.
  • Reduced muscle soreness: BCAAs can help to reduce muscle soreness after exercise. They do this by reducing inflammation and pain.
  • Improved athletic performance: BCAAs can help to improve athletic performance by increasing energy levels, reducing fatigue, and improving muscle function.
  • Improved mood: BCAAs may help to improve mood by reducing stress and anxiety.
  • Reduced muscle wasting: BCAAs may help to reduce muscle wasting in people who are ill or who are recovering from surgery.

If you are looking for a way to improve your muscle growth, reduce muscle soreness, or improve your athletic performance, BCAAs may be a good option for you. However, it is important to talk to your doctor before taking BCAAs, especially if you have any underlying health conditions.

EAAs

EAAs stands for essential amino acids. These are amino acids that the body cannot produce on its own and must be obtained from food or supplements. There are nine essential amino acids:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

What do EAAs do?

EAAs are used for a variety of bodily functions, including:

  • Building and repairing muscle tissue
  • Producing hormones and enzymes
  • Regulating blood sugar levels
  • Boosting the immune system
  • Protecting against muscle wasting
  • Reducing stress and anxiety

How can I get EAAs?

EAAs can be obtained from a variety of foods, including:

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy products
  • Beans
  • Lentils
  • Nuts
  • Seeds

EAAs can also be taken as a supplement. There are many different EAA supplements available, including powders, capsules, and drinks.

How much EAAs do I need?

The recommended daily intake of EAAs for adults is 1.2 grams per kilogram of body weight. However, some people may need more EAAs, depending on their individual needs.

Are there any side effects of EAAs?

EAAs are generally safe for most people to take. However, some people may experience side effects such as nausea, vomiting, and diarrhea. If you experience any side effects, stop taking EAAs and talk to your doctor.

If you are considering taking EAAs, it is important to talk to your doctor first. They can help you determine if EAAs are right for you and can help you develop a safe and effective plan for taking them.

Preworkout supplements

What are preworkout drinks and powders?

Preworkout drinks and powders are dietary supplements that are designed to help you perform better during your workouts. They typically contain a combination of caffeine, creatine, and other ingredients. Preworkout supplements can help to increase energy, focus, and strength. They can also help to reduce fatigue.

How do preworkout drinks and powders work?

The ingredients in preworkout drinks and powders work in a variety of ways to help you perform better during your workouts. Caffeine is a stimulant that can help to increase energy levels and improve focus. Creatine is a compound that can help to increase muscle mass and strength. Other ingredients in preworkout drinks and powders may include beta-alanine, L-arginine, and L-citrulline. These ingredients can help to improve blood flow to the muscles, which can lead to increased performance.

Are preworkout drinks and powders safe?

Preworkout drinks and powders are generally safe for most people to take. However, some people may experience side effects such as nausea, vomiting, and diarrhea. If you experience any of these side effects, stop taking preworkout drinks and powders and talk to your doctor.

Are preworkout drinks and powders effective?

There is some evidence that preworkout drinks and powders can be effective in improving athletic performance. However, more research is needed to determine the long-term safety and effectiveness of these supplements.

How to choose a preworkout drink or powder

If you are considering taking a preworkout drink or powder, there are a few things you should keep in mind:

  • Your fitness goals: What are you hoping to achieve with your workouts? If you are looking to build muscle, you will need a different preworkout than if you are looking to lose weight.
  • Your experience level: If you are new to working out, you may want to start with a lower-dose preworkout. As you become more experienced, you can gradually increase the dose.
  • Your health: If you have any health conditions, talk to your doctor before taking a preworkout.

How to take a preworkout drink or powder

Preworkout drinks and powders should be taken 30-60 minutes before your workout. Follow the instructions on the label carefully.

Here are some tips for taking preworkout drinks and powders safely:

  • Start with a low dose: If you are new to preworkout drinks and powders, start with a low dose and gradually increase the dose as needed.
  • Don’t take preworkout on an empty stomach: Eat a light meal or snack before taking preworkout.
  • Stay hydrated: Drink plenty of water before, during, and after your workout.
  • Listen to your body: If you experience any side effects, stop taking preworkout and talk to your doctor.

Electrolytes, BCAAs, and preworkout supplements can all offer a number of benefits for athletes and fitness enthusiasts. However, it is important to use these supplements safely and to talk to your doctor before using them.

***We do not claim to be a doctor or anything of the like. This document is for educational purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

outcome vs process goals

outcome vs process goals

Posted on by Clarissa Thomas

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Outcome goals are specific, measurable, achievable, relevant, and time-bound. They focus on the end result that you want to achieve. Process goals, on the other hand, are more general and focus on the steps that you need to take to achieve your outcome goals.

Outcome goals are important because they give you something to strive for. They help you stay motivated and focused on your target. Process goals are also important because they help you make progress towards your outcome goals. They help you identify what you need to do and how you need to do it.

The best way to set goals is to combine outcome goals and process goals. This will help you stay motivated and on track as you work towards your target.

Here are some examples of outcome goals:

  • Lose 10 pounds in 2 months.
  • Run a marathon in 4 hours.
  • Get a promotion at work.

Here are some examples of process goals:

  • Eat healthy foods.
  • Exercise 30 minutes a day.
  • Take a class to improve your skills.

By combining outcome goals and process goals, you can create a plan that will help you achieve your target.

OUTCOME GOALS

Outcome goals are specific, measurable, achievable, relevant, and time-bound. They are the end result that you want to achieve. For example, an outcome goal might be to lose 10 pounds in 6 weeks.

Outcome goals are important because they give you something to strive for. They help you to stay motivated and focused on your goals. When you have a clear outcome goal in mind, it’s easier to make decisions and take actions that will help you to achieve it.

Outcome goals can also help you to track your progress. When you know what you’re working towards, it’s easier to see how far you’ve come and how much further you have to go. This can be a great motivator to keep going, even when things get tough.

So, how do you set outcome goals? Here are a few tips:

  • Make sure your goals are specific. What exactly do you want to achieve?
  • Make sure your goals are measurable. How will you know when you’ve achieved them?
  • Make sure your goals are achievable. If your goals are too difficult, you’re more likely to give up.
  • Make sure your goals are relevant. Are they aligned with your values and priorities?
  • Make sure your goals are time-bound. When do you want to achieve them by?

Once you’ve set your outcome goals, it’s time to start taking action. Break down your goals into smaller, more manageable steps. This will make them seem less daunting and more achievable.

It’s also important to track your progress. This will help you to stay motivated and on track. There are a number of ways to track your progress, such as keeping a journal, using a goal-tracking app, or simply setting reminders for yourself.

PROCESS GOALS

Process goals are the steps that you take to achieve your outcome goal. They are the actions that you need to take in order to reach your desired outcome. For example, a process goal for losing 10 pounds might be to eat healthy foods and exercise regularly.

Process goals are important because they help you to make progress towards your outcome goals. They help you to stay on track and to make sure that you are taking the necessary steps to achieve your desired outcome.

Process goals can also help you to stay motivated. When you see yourself making progress towards your goal, it can be a great motivator to keep going, even when things get tough.

So, how do you set process goals? Here are a few tips:

  • Break down your outcome goal into smaller, more manageable steps.
  • Make sure your process goals are specific, measurable, achievable, relevant, and time-bound.
  • Set deadlines for your process goals.
  • Track your progress towards your goals.
  • Reward yourself for achieving your process goals.

By following these tips, you can set and achieve your process goals more effectively.

Here are some additional tips for setting and achieving process goals:

  • Make sure your process goals are aligned with your outcome goals.
  • Be realistic about what you can achieve.
  • Don’t be afraid to adjust your process goals as needed.
  • Don’t give up! Even if you have a setback, keep going.

Thanks for listening to the podcast. I hope this episode has helped you to understand the importance of process goals and how to set and achieve them. If you have any questions, please feel free to leave a comment below.

***We do not claim to be a doctor or anything of the like. This document is for educational purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

Female Hormone Harmony

Female Hormone Harmony

Posted on by Clarissa Thomas

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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. 

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PMDD Real Talk - 6 Q's I Have Been Asked Recently

PMDD Real Talk – 6 Q’s I Have Been Asked Recently

Posted on by Clarissa Thomas

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Watch here or you can listen at the bottom of this post.

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This is a podcast area I want to add into my normal podcasting. It is all unscripted real talk about PMDs so it is messy and real. Anything is on the table and stories shared here might be funny or serious, silly or relatable. They might be all the above. Hopefully something will inspire you to dive into your health and be more mindful or prompt you to share with a friend. Either way, I am here for you to share all the things.

These are six questions that I have been asked recently about PMDD. I was surprised by some that I hadn’t been asked or hear before but all were great questions. If you have a question, drop it below in the comments and I’d love to address them next round.

1) Do you feel insecure or have internalized shame during PMDD?

2) Have you thought you had BPD/bipolar/personality disorder?

3) Do you have a day in your cycle where you fluctuate tears, happy, content, rage, tears?

4) Does the smallest issue feel world crushing during PMDD?

5) Are you neurodivergent?

6) Do you ever feel paranoid that everyone hates you or people are mad at you?

Thank you for listening. Please rate and review the podcast and share with friends and family who could benefit from this education.

***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.***

Female Hormones

Female Hormones

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

Watch here or listen in your web browser with the player at the bottom.

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In this episode, we’ll talk about what female hormones are, what they do, and how they affect our health. We’ll also discuss some of the things that can affect our hormone levels and what we can do to keep them in harmony – not balance.

So what are female hormones? Female hormones are a group of hormones that are responsible for the development and maintenance of female sex characteristics. They also play a role in a variety of other bodily functions, including reproduction, mood, and metabolism.

The three main female hormones are estrogen, progesterone, and testosterone. Estrogen is responsible for the development of female secondary sexual characteristics, such as breasts, hips, and hair growth. It also plays a role in the menstrual cycle, pregnancy, and menopause. Progesterone is a hormone that prepares the body for pregnancy. It helps to thicken the lining of the uterus and to make the body more receptive to an embryo. Progesterone also plays a role in maintaining pregnancy. Testosterone is a hormone that is found in both men and women. In women, testosterone plays a role in sexual desire, muscle mass, and bone density.

Hormones are produced by glands in the body and travel through the bloodstream to reach their target tissues. Once they reach their target tissues, hormones bind to receptors on cells and trigger a response. The response can vary depending on the hormone and the tissue.

Hormones play a vital role in many aspects of health, including:

  • Growth and development
  • Sexual function
  • Metabolism
  • Mood
  • Sleep
  • Appetite

Hormone levels can be affected by a number of factors, including:

  • Age
  • Stress
  • Diet
  • Exercise
  • Medications
  • Medical conditions

If you are experiencing any problems with your hormones, talk to your doctor. They can help you to identify the cause of your problems and recommend treatment options.

In our next episode, we’ll talk about how to keep your female hormones in balance.