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Synergy with Pam: Perimenopause Fitness Coach

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Annapolis, MD
Synergy with Pam: Perimenopause Fitness Coach

Pam helps women 40+ confidently navigate perimenopause with personalized nutrition & fitness plans.

04/01/2025

💭Which benefit surprised you the most, OR which one have you noticed a difference when consistently adding protein to each meal and snack?

I’d love to hear your comments below!

01/31/2025

Hey! I’m Pam, a leading perimenopause fitness expert!

I help midlife women understand what the heck perimenopause even is, and then regain control of their lives so they can feel their best – vibrant, energized, and empowered.

Or does waking up not feeling exhausted already sound like a daydream?

I am a board-certified licensed nutritionist and certified personal trainer with a slight obsession with almond milk lattes and delicious one-bowl meals.

Since 2004, I’ve been helping women who want:

⚡Customized Workouts - One size doesn’t fit all! Personalized fitness plans that address hormonal shifts, energy levels, lean muscle & fat loss.
⚡Synergistic Approach - Nutrition, exercise, and self-care rolled into one.
⚡Open Conversations - Talk openly about symptoms, concerns, and goals.

Overall, a JUDGEMENT-FREE ZONE where women are heard and empowered!

I admit I’ve always loved health and fitness. Lifting weights is my happy place, and I immediately feel the difference if I’m not eating well and moving my body.

When I started out as a fitness professional, so many 40+ women came to me asking for help.

They had tried all the usual things, fad diets, counting calories, endless cardio, lifting light weights - but none of that worked to feel vibrant and empowered, especially through perimenopause.

They kept being told that they either weren’t trying hard enough, or that they should just accept their dwindling energy as “just getting older.”

That’s when I got annoyed. So I got to work.

I believe that every woman deserves to feel vibrantly well and full of energy. No matter their age or health history.

Wellness is more than just getting in shape and eating well.

These days I help women make sustainable changes to reclaim their confidence, vitality, and energy, all through my online guides, classes and 1:1 coaching.

Scroll through the next 9 blocks to learn more about how to thrive, not survive, through perimenopause and how we can work together.

See you around the ‘Gram!

💙Pam

01/31/2025

🤔Have you ever felt inspired to make a BIG change in your life but then felt overwhelmed that you couldn’t do it all at once, so instead did nothing?🤦‍♀️⁠
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🙋‍♀️ Yep, I have! Several times actually.⁠
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Our brains are very comfortable thinking in black and white. We feel at home in the “All or Nothing” mindset.⁠
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The idea is that there is only success OR failure, good OR bad, right OR wrong. ⁠
⁠
But the problem with this mindset is that instead of holding space to recognize multiple ideas and alternatives, we hold ourselves back. ⁠
⁠
Instead of taking steps to make a big change or meet a goal, we freeze and do nothing if we can’t do it all! ⁠
⁠
What if you started thinking “AND” instead of “OR”? ⁠
⁠
🌟You can exercise today AND still go out to dinner with your friends as you planned. ⁠
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🌟You can invest in yourself with self-care AND dedicate time for your family. ⁠
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🌟You can eat a slice of cake AND still make healthy choices the rest of the week that support your goal. ⁠

When you’ve lived under the pressure of perfection for that long, it’s hard to give ourselves some grace.

Doing one small thing is so much better than doing nothing!

Here’s your ‘one small thing’ for today. Tap on that link in my bio, then sign up for your copy of my FREE GUIDE: How to Thrive Through Perimenopause.

💙Pam

01/31/2025

I don’t only focus on weight loss, mostly because a person is so much more than a number on a scale, but I know how urgent it can feel for my clients.

However, it’s often a welcomed side effect based on knowing the underlying cause that triggered it!

When you address things like:

🌸 hormone imbalance
🌸 A stressed nervous system
🌸 An unhappy gut

Most of the time, the weight magically disappears. Almost as sneakily as it crept on in the first place! But it takes doing things a little differently.

As our estrogen levels fluctuate and decline, insulin resistance can increase, leading to metabolism changes and weight gain.

It is important during perimenopause to realize that the way you have been eating and managing your weight in the past may no longer work for you.

Super frustrating!

Because all of the hormones interact with each other, we HAVE to get them into balance to see results. Stress, thyroid, insulin resistance, and reproductive hormones all play important roles in perimenopause weight gain, insomnia, hot flashes, fatigue, and more.

So, if one of your goals during perimenopause is to lose weight, I promise it isn’t as simple as cutting calories and eating more kale.

Implementing lifestyle strategies that optimize estrogen levels, improve insulin sensitivity, stabilize blood sugar are key to fat loss in perimenopause.

Here are 5 to keep in mind:

🥕Nourishing your body with nutrient-rich foods
💪Building and maintain lean muscle
👩⚕️Supporting gut health
🧘‍♀️Reducing stressors
😴Getting quality sleep

Ready to really work on this? Tap the link in my bio and check out the ‘Fit and Fierce’ program for 40+ women.

💙Pam

01/31/2025

Wanna know why I called my business ‘Synergy with Pam’? Because getting your whole self to work together to get you healthy is the whole goal.

That’s it!

It sounds simple, but most people focus on just one, then wonder why it feels like such a struggle.

Getting your hormones, diet, fitness, gut microbiome, sleep, stress reduction - everything - all working together and supporting each other - THAT’S where the magic happens!

Most women come to me when they are stuck in that struggle. Some drop me a DM after they’d given up for the 15th time and just couldn’t face it alone anymore.

Wherever you are in your wellness journey - I’m here to help.

Just like I helped Wanda…

“Prioritizing and investing in self-care became my goal. Little did I know my higher power was working in my favor! I soon discovered Pam Adams and SYNERGY. Progress is continuous and rewarding! Today I feel absolutely grand! This journey has reduced my footprint by 27 pounds. My blood pressure has lowered to a better range, and inflammation and bloating are now non-existent!”

And Kathleen…

“Pam’s knowledge and expertise made a daunting task feel much easier. I feel physically better, have more energy, and even leveled out my moods all thanks to Pam’s guidance.”

I want you to be next!

Once you know how I can help, the next steps are up to you - but let’s start there!

Tap on the link in my bio, and choose the ‘Free 20 min Discovery Session’ to find and book a time that works for you! My schedule can fill up pretty quickly so don’t put it off! (You know you’ll forget about it otherwise!)

💙Pam

01/31/2025

😬Do you experience Perimenopause-Related-Lack-Of-Motivation? Okay, I made that term up, but you get what I mean.

And don’t worry - I’m giving you full permission to blame some of this on your hormones.

If you are tired or worn down, you may need to rest more than push through a workout.

These days will come now and then, and guess what…it’s okay!

🤫Spoiler Alert: Even fitness professionals don’t always feel like working out.

Here are 3 ways I make sure I am taking care of my health even on those days I “just don’t wanna”...

👉 I will keep the workout short but challenging (20 minutes feels more doable than 45 minutes - and honestly, a lot of my workouts are under 45 minutes anyway)

👉 Sometimes, I will attend a fitness or yoga class where I simply have to focus on following the instructor and don’t have to think about it.

👉 I remind myself of why working out is important to me and how easy it is to start skipping day after day once you get out of the routine.

But here’s the thing… this is all about giving yourself grace and flexibility to step away from your routine - but you gotta have that routine in the first place! 😉

If your fitness routine currently looks like walking around Whole Foods 3x times a week, let’s change that!

Whether you’ve been avoiding ‘working out’ because:

🏋️‍♀️ You have no idea what to do
🏋️‍♀️ Gyms and classes are scary
🏋️‍♀️ You get out of breath easily

We’ll create a plan that you’ll grow into, and learn to look forward to every week. No, really!

Tap on the link in my bio, and check out the ‘Perimenopause Power Up.’ It’s a strictly judgement-free zone - and that means your inner critic as well! Or, just send me a DM and I’ll share all the details!

💙 Pam

01/31/2025

Let’s set the record straight! Perimenopause is the perfect time to embrace a fitness journey and prioritize your well-being. 🌺💚

It’s never too late.

You’re not “over the hill.”

Middle-aged is a banned phrase around here.

🌟 Reality Check:
Perimenopause and midlife doesn’t mean you have to throw in the towel.

Your body is capable of remarkable things, you’re just out of practice! 💪🌟

It’s that annoying catch-22.

Even if symptoms like hot flashes, mood swings, and fatigue are making you feel like doing ANYTHING BUT getting hot and sweaty in the gym - exercise is actually one thing that will really help!

It boosts mood, increases energy, and helps balance out those pesky hormones turning up the thermostat on your body right now. 🥵

Remember, everyone’s fitness journey is unique.

So, as your body recalibrates to the new hormone landscape, it can be a powerful opportunity to practice self-care in a new way.

Start where you are, listen to your body, and get support by someone that actually understands the needs of women entering the menopausal transition.

Did you know that I offer virtual personal training and nutritional coaching? You can be anywhere in the world and still get the same support as if I was right next to you in your home gym.

Curious about how it works? Tap the link in my bio to check out ‘Virtual Personal Training’ so just DM me with ‘ Virtual PT’ to chat!

💙Pam

01/31/2025

When I first had symptoms of perimenopause in my late 40s, I thought, “How the hell is this going to go?!”

I was hot, then freezing. 🥵🥶

I couldn’t remember the last time I had a good night’s sleep let alone where I left my eyeglasses. 👓🙄

Then to top it off, I had no idea perimenopause felt like an unspoken topic.

I only felt comfortable enough to share my experience with my husband and closest friends.

Seriously, where was the manual for “Puberty 2.0” and the book “Are You There, God? It’s Me, Perimenopausal Margaret”? 📚👩‍🏫

I was so worried that my symptoms would slow me down and limit me from being the best I could be for my family.

Luckily my personal experience, along with being a nutritionist and personal trainer, has taught me that being proactive about the perimenopausal journey is ESSENTIAL if we want to thrive our way through it.

Menopause is not an illness or a disability but a transitional phase in a woman’s life.

Awareness of this phase can help women proactively approach menopause and take control of their health and well-being.

I always wondered how women without that knowledge were coping.

So, how are you coping?

Really?

Women often go through perimenopause while they are in the middle of, well, life. You have your career, caring for your family, or you may even be taking care of your parents.

Even though it may be challenging to prioritize your health, you can’t just set it aside.

And it doesn’t have to be that hard.

In fact, it SHOULDN’T be that hard.

I made helping women through perimenopause (even though it’s not really a “pause”) the entire focus of my work because I know how important it is to have someone feel like they ‘get it’.

You’re not alone.

💙Pam

01/31/2025

🤔Are you taking time to properly nourish yourself, or are your mornings crazy busy and fueled by caffeine?

Ahuh, I thought so!

I see it all the time.

My clients often share how overwhelmed they feel just getting through the week.

Long work hours, parenting responsibilities, parents needing extra care and no one to delegate to means it can easily add up!

You need to find time for YOU.

It’s not selfish, it’s essential. 💕

Binging on Netflix or your favorite snack food doesn’t count as ‘self care’.

🌟 Here are my 3 essentials to reduce stress and find balance 🌸✨

HINT: Save this post for later!

Here are some helpful tips:

1️⃣ Hobbies Aren’t Just for Vacation: What do you love to do when you finally give yourself permission to take time for yourself?

Read the books.
Make the art.
Go for a bike ride.

Give yourself permission to make those ‘special occasion joys’ part of your normal week.

2️⃣ Practice Mindfulness: Set aside a few minutes each day for meditation or deep breathing exercises - even if it feels silly at first!

Sometimes we don’t notice how busy our minds are until we force them to sit still for five minutes. 🧘🌺

3️⃣ Call Your Friend Back: Surround yourself with people that support you, especially the ones that ‘get’ perimenopause.

Speak honestly with friends, join some online groups, or just follow people who make you feel inspired on Instagram. (Are you following me yet?)

Remember, you’re not alone as you think! 🌟🤝

🌈 Implementing these simple tips can help you reduce stress and find balance during perimenopause.

This doesn’t have to be a chapter of your life that you navigate alone.

DM me and tell me how you’re doing this week. I really want to know.

I’m here for you!

💙Pam

01/31/2025

💃 Nothing makes me happier than seeing my clients start thriving!

No woman should have to feel stuck, exhausted, or a prisoner in her own body.

I’m here to guide you through nutrition, fitness, lifestyle, and mindset shifts to help support your hormones and optimize your health.

Think of me as your personal accountability partner who will help increase your ability to reach your goals.

I’m not about quick fixes or fad diets.

I focus on sustainable changes that will lead to long-term results.

I don’t want you to be back in the same place 6 months from now because your new healthy lifestyle just didn’t “stick.”

Here’s how we can work together:

🌟 Metabolic Reset for 40+ Women: Transform how you nourish your body through nutrition and make ‘healthy eating’ just another Tuesday!

🌟Perimenopause Power Up: Go from breathless to feeling like a boss with a brand new fitness routine and nutrition support with your besties.

🌟 Virtual Personal Training: Perfect for extra accountability and support to get your fitness journey off to a strong start, wherever you are in the world!

🌟 Virtual Nutrition Coaching: Meet with me online to evaluate your metabolic health and implement nutrition strategies that work for you and your lifestyle.

Whether you have been struggling with perimenopause symptoms for a while or these are all very new, I am here to educate motivated women like you on the small steps to help you get back to the best version of yourself±

🤳 Still not sure which of those options would be right for you? Send me a DM with your specific questions! (I’ll give you my honest, ZERO-OBLIGATION opinion on whether or not it’s a good fit.)

Wanna chat on the phone instead? Just tap the link in my bio and choose the ‘Free 20 min Discovery Session’ and let’s chat!

💙Pam

Address

420 Chinquapin Round Road Ste 2I
Annapolis, MD
21401

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 3pm
Saturday	9am - 12pm

Telephone

+14433339332

Website

http://www.synergynutriwellness.com/

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Our Story

Why is it important for me to inspire people to live a healthier lifestyle?

Based on my experience to reset my health and wellness, I understand the challenges of finding the right support and information that meet your unique needs. If you are a person that believes that you need guidance, motivation, and support with personalized recommendations, I would love the opportunity for us to work together!

I believe each person is as individual and unique as their personalities, so I take great pride in focusing on the whole person and not solely centered on symptoms. I address the root cause so we can determine an effective approach to get from where you are now and empower you to where you want to be.

Areas of Specialization

Customized Nutrition & Fitness Plans

Natural Approach to Weight Loss

Gut Health/Digestive Concerns

Food Sensitivities

Functional Nutrition Approach to Support Hormone Balance

Functional Strength & Core Training

TRX Suspension Training

Rehabilitation & Injury Prevention

Prenatal & Postnatal Fitness

Overall, we work together to design an entirely customized plan that suits your level of readiness and modified as needed to ensure your success.

Health & Happiness,

Pamela

Check out my website at www.synergynutriwellness.com for more information.

Synergy with Pam: Perimenopause Fitness Coach

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