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  • A Sunday well spent brings a week of content

    Everyone knows that a Sunday well spent brings a week of content. However, most people spend their entire day playing and then 8pm rolls around and the panic sets in. Instead, set yourself up for success by doing these simple tasks every Sunday. It may take a little extra effort on the front end but it will make the rest of your week go a lot smoother!

    Plan and prep your meals for the week:

    -Grocery shop for the week. For more ideas on this check out my article called “How to create a healthy grocery list”

    -Prep the necessary items. Meal prepping doesn’t have to mean that you prep every single thing you will eat and shove your refrigerator full of tupperware. Just prep the things that take the most time or are a hassle to do everyday. I also wrote an article about this called “Planning and prepping your meals”

    -Make a menu for

    Madison
    Oct 18, 2017
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  • Plank Variations

    Planks are one of the best ways to build a strong core and incorporate the entire body in one simple movement. However, sometimes holding a plank for more than a minute can feel impossible and plain boring. Here are some different plank variations that can help make that minute fly by and switch up your routine. When you are doing any plank variation make sure you keep your shoulder blades pinched together, your core engaged and your butt down without dropping your hips. Also think about squeezing everything in your body to make it a full body movement.

    Plank walk: Start in a high plank position, keeping your shoulders and hips square, walk one arm at a time down onto your forearms. From there walk one arm at a time back up to the high plank position.

    Plank hip dip: Start in a regular plank postion. Keeping your core tight and shoulders

    Madison
    Oct 16, 2017
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  • The 5 habits

    Nutrition isn’t that complicated! In fact, most of us know what is good and what is bad it ends up coming down to consistency and creating habits. I have 5 goals that I give to my clients, I call them the 5 habits. If you follow these 5 simple habits every day you will end up transforming your diet and nutrition.

    @mmmadisonmurray Image by Wynsum-Marrow Photography

    1.Eat slowly and stop when you are 80 % full. For more on the importance of eating slowly check out my post called "Stop and taste the roses: The importance of eating slow"

    2.Eat protein dense foods with each meal. For more info on protein read my post called " Peace, love and protein!"

    3.Eat veggies at each meal. I don’t even need to explain this one to you. You have been taught the importance of veggies since grade school. So, eat up!

    4.Eat the majority of carbs after

    Madison
    Oct 16, 2017
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  • How to eat healthy at a restaurant

    Luckily, most restaurants have realized that people are trying to eat healthier so they have added some better choices to their menu so it isn’t as hard to eat out at it used to be. There are also a lot of new restaurants popping up that focus specifically on a healthy menu. I always tell my clients to find the restaurants near them and look up their menus. Find the places that have the healthiest options so that when you are crunched for time or don’t feel like eating your prepped meals you have some other options.

    Now, what happens when you are invited to a birthday or work dinner and you don’t get to pick the restaurant? All you can do is make the best choice with the options available. Salads are always a great option but sometimes restaurants put their own (unhealthy) spin on them. I always ask for double protein and replace

    Madison
    Oct 16, 2017
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  • Peace, Love and PROTEIN!

    Peace, Love and PROTEIN. The reason I have protein listed in the same sentence as peace and love is because it is just as important! As a trainer and a nutrition coach, protein makes my world go round! Consuming enough protein increases your immune function, boosts your metabolism, increase satiety, helps with weight management, controls body fat and increases performance.

    Everyone needs protein in order for our bodies to function optimally. Some people like athletes or physique competitors need more protein to maximize their performance and physique. In other words, we all need a small amount of protein to survive but we need a lot more to thrive. A good rule of thumb is to eat 1g of protein per pound of body weight. For example, a 150lb person should try to consume 150g of protein per day.
    Your body needs its protein stores continuously

    Madison
    Oct 16, 2017
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