Clarissa Gannon FNDM

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Clarissa Gannon FNDM

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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Clarissa Gannon FNDM, 1660 Rio Rancho Blvd SE, Suite B, Rio Rancho, NM.

Nutrition
Plant based nutrition
Fitness training
Hormone balance
Gut health
Vegan Competition Prep
Supplements
Plant based skin care
Empowering one Woman at a time to take her life back.

10/27/2026

“I'll start when things calm down.”

When work isn't so busy. When the holidays are over. When everyone else doesn't need so much from me.

Sound familiar?

The truth is, you don't need to wait for a perfect season to begin taking care of yourself.

The Little Black Dress Challenge is a FREE 14-day wellness and accountability challenge designed to help you make room for your own well-being before the holiday rush.

You'll have workouts for home or the gym, flexible meal guidance, weekly check-ins, direct coach messaging, stress-management tools, and daily accountability.

You won't need to overhaul your entire life.
You'll just need to make a commitment to two weeks of intentional effort.

💗 We start November 9.

Comment LBD to join for FREE.
You deserve to be on your own list, too.

10/27/2026

🚨 IT'S OFFICIAL! YOUR TWO-WEEK WELLNESS CHALLENGE IS HERE! 💗

Meet the LITTLE BLACK DRESS CHALLENGE
A FREE 14-day wellness and accountability experience starting November 9.

This is for the woman who's ready to stop putting herself last and start making space for healthier habits before the holidays.

Here's what you'll receive:
🏋️ Home and gym workouts that fit your schedule
🥗 Flexible meal guidance
📱 App access to keep everything organized
💗 Weekly progress check-ins
💬 Direct messaging with Coach Clarissa
🌿 Stress-management tools
🙌 Daily accountability and support

The purpose? To help you prioritize your well-being, build consistency, and feel supported as you finish the year.

You don't have to be perfect. You just have to be willing to start.

✨ 14 days. Completely FREE. Starting November 9.

Comment LBD or DM us LBD to join!

10/26/2026

Two weeks.....
One promise to yourself.

✨ Introducing the Little Black Dress Program!

Free
2 weeks

This program is designed to help you build healthier habits, make time for movement, nourish your body, manage stress, and stay accountable with support from ME.

Here is what is inside;
App access to keep everything organized in one place
Home and gym workouts that fit your schedule
A flexible meal plan to make nourishing your body easier
Weekly check-ins to review your progress
Direct message access to me for coaching, questions, and support
Stress-management tools to help you navigate the holiday chaos
Daily accountability so you don't keep putting yourself last
Community. Because you are NOT alone

For 2 weeks we make YOU a priority
Which I feel is extremely important as we gear up for the holidays.

We start Nov 9

Your little black dress is the symbol
Showing up for yourself is the goal.

💌 Comment LBD to join for FREE!
We will send you the link to reserve your seat.

10/23/2026

ESTROGEN WEEK 🌸 Let's talk about your bones.

When we talk about perimenopause and menopause, we often focus on hot flashes, weight gain, sleep and mood changes.

But there's another important change happening behind the scenes: bone loss.

Estrogen plays a key role in maintaining bone density by helping regulate the balance between bone breakdown and bone formation.

As estrogen declines during the menopause transition, bone loss can accelerate, increasing the risk of osteoporosis and fractures.

And here's the thing: you can't always feel your bones getting weaker. Bone loss can happen silently for years.

So what can you do?

🌸 Lift weights. Progressive resistance training helps support bone and muscle health.

🌸 Move your body. Weight-bearing and appropriate impact exercise can help support bone strength.

🌸 Get enough calcium. Plant-based options include calcium-set tofu, fortified plant milks, bok choy and kale.

🌸 Don't overlook vitamin D. It helps your body absorb calcium. Ask your provider whether testing or supplementation makes sense for you. It bears to keep in mind that levels of 35 are NOT optimal.

🌸 Eat enough. Chronic under-eating and inadequate nutrition can work against bone health.

🌸 Talk about your hormones. Hormone replacement therapy (HRT) can help prevent bone loss and reduce fracture risk in appropriate candidates. It's not right for everyone, but it deserves an informed conversation not an automatic dismissal.

And if your doctor is unwilling to discuss HRT or you feel your concerns aren't being heard, we're happy to help you explore your options and connect with appropriate care. Our goal is to help you make informed decisions and help you access the care you need.

Menopause isn't just about managing symptoms. It's about protecting your health for the next 20, 30 or 40 years.

You deserve to feel strong now, and to protect that strength for the future.

10/22/2026

IT'S ESTROGEN WEEK! 🌸 And we're talking about estrogen dominance.

Let me tell you something about my own hormones…

After a poorly coached bodybuilding prep, I came out the other side with my hormones all over the place and what I understood at the time as adrenal fatigue.

My estrogen was over 900
My progesterone was less than 1
nothing I tried seemed to bring it down
My estrogen kept climbing.

S*x? Great. 😂

But I was a BITCH.

My breasts hurt constantly, and I had weight that absolutely would not budge.

And here's what I knew…

If a calorie deficit wasn't working, there was no point in pushing harder to lose weight until I understood what was happening with my hormones.

So let's clear something up:
YES, women in perimenopause can experience estrogen dominance.

It's not necessarily that estrogen is sky-high. It's about the relationship between estrogen and progesterone, along with your symptoms and overall clinical picture.

And no, taking boron isn't automatically going to fix it.

DIM didn't do anything for me.

It wasn't until I understood more about my individual genetics and what my body needed that I found a supplement approach that actually helped.

For me, that meant looking beyond one hormone and focusing on supporting estrogen metabolism, gut function and the detox pathways involved in clearing and eliminating estrogen.

Because this isn't always about taking something to lower estrogen
It's about understanding WHY your hormones may be out of balance and what your body needs to process and eliminate hormones appropriately.

Your symptoms matter
Your labs matter
Your individual physiology matters

And if you're dealing with stubborn weight, breast tenderness, PMS, mood changes or other symptoms, don't automatically assume you just need to eat less.

Sometimes the smartest move is to figure out what's happening BEFORE you push harder.

Have you ever been told your hormones were normal when you definitely didn't feel normal? 👇

10/21/2026

ESTROGEN WEEK 🌸 Let's talk about something women don't talk about nearly enough…

Your vaginal and urinary health.

If you've noticed more vaginal dryness, discomfort during s*x, urinary urgency, burning or recurrent UTIs as you move through perimenopause and menopause, declining estrogen may be part of the picture.

Here's why.

Estrogen helps maintain the thickness, elasticity and moisture of vaginal and vulvar tissues. It also supports healthy vaginal tissue function and the environment that helps protect against unwanted bacteria.

Estrogen also plays a role in the tissues of your urethra and bladder.

As estrogen declines, those tissues can become thinner, drier and more sensitive.

You may notice:

🌸 Vaginal dryness or irritation
🌸 Pain or discomfort during s*x
🌸 Urinary urgency or frequency
🌸 Burning or discomfort with urination
🌸 An increase in recurrent UTIs

These changes are part of what's called genitourinary syndrome of menopause (GSM).

And no, you don't just have to accept them as your new normal.

Depending on your symptoms and medical history, options can include vaginal moisturizers, lubricants and prescription low-dose vaginal estrogen. For many women, local vaginal estrogen can be highly effective for vaginal and urinary symptoms.

And here's something important: vaginal estrogen is different from systemic hormone therapy. It primarily treats local tissues, and whether it's appropriate for you depends on your individual circumstances.

If you're experiencing burning or urinary symptoms, don't automatically assume it's hormones. A UTI and other conditions can cause similar symptoms and may need treatment.

Your vaginal health is part of your overall health.

You deserve to feel comfortable in your body, enjoy intimacy and go about your day without constantly thinking about your bladder.

Let's stop treating these symptoms like something women simply have to live with.
And here's something I really want women to know…

Vaginal estrogen is a highly effective option for many women experiencing vaginal dryness, painful s*x and certain urinary symptoms during perimenopause and menopause.

Because it is used locally, low-dose vaginal estrogen generally results in much lower systemic absorption than systemic hormone therapy.

For most women, it has a favorable safety profile, and many women who aren't candidates for systemic hormone therapy may still be candidates for low-dose vaginal estrogen.

Even women with a history of breast cancer may be able to consider it after discussing the benefits and risks with their healthcare team.

It isn't automatically off the table because you're in menopause, have concerns about hormones or can't use systemic estrogen.

But your medical history matters, so the decision should be individualized.

You don't have to suffer through vaginal dryness, painful intimacy or urinary symptoms simply because you think they're an inevitable part of aging.

There are effective options. Ask about them.

10/20/2026

If you're in perimenopause and suddenly noticing more belly fat, increased cravings, energy crashes or that your body just isn't responding the way it used to… let's talk about estrogen.

Declining estrogen can affect insulin sensitivity and how your body manages blood sugar. (I keep telling youu...this change affects your body's entire physiology)

Insulin helps move glucose from your bloodstream into your cells to be used for energy.

When your cells become less responsive to insulin, your body may need to produce more of it to keep blood sugar in range.

And during the menopause transition, changes in estrogen, muscle mass, sleep and body fat distribution can all influence this process.

But here's what I want you to understand…

It's not simply about estrogen,
And it's not a reason to throw your hands up and accept weight gain as inevitable.

You can support your metabolic health by focusing on:

🌸 Building and maintaining muscle through strength training
🌸 Eating enough protein and fiber
🌸 Prioritizing sleep and recovery
🌸 Managing stress
🌸 Taking daily movement seriously
🌸 Checking blood glucose and other relevant markers

Hormones matter. But they don't work in isolation.

This is why I don't believe in handing every woman the same calorie target and telling her to try harder.

We need to understand the whole picture.

Because the goal isn't just to weigh less
It's to build a body that supports your energy, strength and long-term health.

Want extra support for your metabolic health?

🌸 Our Blood Sugar Support and Essentials Magnesium Glycinate are two options to explore as part of your wellness routine.

Comment SUPPORT below and we’ll help you find the right fit for your goals.

Supplements work best alongside nutrition, strength training, sleep and other foundational habits. They’re not a substitute for evaluating blood sugar concerns with your healthcare provider.

10/19/2026

We are going to talk about Estrogen this week!

Estrogen Protects Your Joints. When It Drops, You Feel Every Step.

You used to move without thinking about it.

Now your knees are stiff in the morning. Your hands ache around the steering wheel. Your shoulders feel like they belong to someone ten years older.

You've blamed the mattress. The workout. The weather.

But here's what most women aren't told: estrogen helps maintain the fluid that cushions your joints and the cartilage that absorbs impact every time you move.

When estrogen levels start to shift, whether during perimenopause, postmenopause, or even in your late 30s, that cushioning thins. And the body starts talking.

Not loudly at first. Just enough to make you pause at the bottom of the stairs. Just enough to skip the run you used to love.

This isn't wear and tear from aging. It's a hormonal shift creating a structural change, one that's identifiable and addressable.

In our practice, we assess hormone status alongside joint and mobility complaints because the connection is often the missing piece.

✅ If your body started aching and no one's looked at your hormones, it may be time for a broader conversation. Schedule a hormone evaluation and let's find out what's actually driving the change.

📲 Follow for more insights into hormone health and longevity
💻 www.herwellnessonline.com

10/17/2026

Sooooo... sent me a vegan steak to try. And I have to tell you, that thing was incredible!

Cooked it on the grill for the reccomended cooking time.
Absolutely delicious.

I enjoyed it so much I MAY have ordered a whole case 🤣🤣🤣🤣

Millenial Marbles Beef

10/16/2026

LOW FERRITIN?
Let's talk about it.

If you're exhausted, losing hair, struggling with exercise recovery or dealing with brittle nails, it may be worth asking your provider about your ferritin status.

Ferritin measures your body's stored iron. And you can have low iron stores before you develop anemia.

Symptoms can include:
• Persistent fatigue
• Hair shedding
• Brittle nails
• Shortness of breath with exertion
• Dizziness or headaches
• Restless legs
• Poor exercise tolerance

WHAT ABOUT OPTIMAL FERRITIN?

A recent change in what is considered normal now brings attention to ferritin below 30 ng/mL But your symptoms, blood count, iron saturation and inflammation all matter.

Optimal Levels are 50–100 ng/mL
below that we generally ARE already symptomatic.

FOODS THAT SUPPORT IRON:

🌱 Lentils, beans and chickpeas
🌱 Tofu and tempeh
🌱 Pumpkin seeds
🌱 Iron-fortified cereals
🌱 Leafy greens

Pair plant-based iron with vitamin C to improve absorption.

BUT HERE'S WHAT OFTEN GETS OVERLOOKED…

YOUR GUT HEALTH.

You can take iron supplements consistently and still struggle to improve your ferritin if you have an underlying absorption problem, ongoing blood loss or another issue that hasn't been addressed.

Conditions affecting the stomach or small intestine, including celiac disease and H. pylori infection, leaky gut can contribute to iron deficiency.

And constipation? That's another common frustration with oral iron.
Ferrous sulfate is a widely used, inexpensive option, but it can cause constipation, nausea and other digestive side effects. Which why we don't recommend Ferrous sulfate and instead a gentler iron with better absorption qualities.

But even so, the answer isn't automatically to take MORE iron.

It's to find out WHY your iron stores are low and whether you're absorbing and retaining what you need.

That's exactly why we look at the whole picture inside EmpowerHER.

Have you ever been told your iron was normal, but you still felt exhausted?

Address

1660 Rio Rancho Blvd SE, Suite B
Rio Rancho, NM
87124

Website

https://linktr.ee/herwellnessonline, http://www.herwellnessonline.com/

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