• Stop and TASTE the roses: The importance of eating slow

    @mmmadisonmurray image by wynsum marrow photography

    @mmmadisonmurray Image by Wynsum Marrow Photography

    You may read this and think this entire post was inspired by this cute little sign. However, the importance of eating slow is actually one of the first things that I teach my nutrition clients. I always ask them to focus on eating slowly and stopping when they are 80% full. There are so many benefits to eating slow. A few are, greater satisfaction with our meals, easier weight loss or maintenance, better digestion, and better hydration. Details on each of these are listed below.

    -Greater satisfaction: Everything in our world is fast paced. It’s no wonder that we feel that same way at meal time. However, this should be the one time that you can slow down and enjoy. Most meals should last about 20 minutes, I would bet that most our meals don’t even last 5. If you rush a meal you may

    May 19, 2017
  • Meal Prepping & Planning

    Planning and prepping your meals plays a huge role in your nutritional success. You can have the best intentions but to be successful you need to set yourself up for success first. Meal prepping and planning is the best way to do that. Notice, I also say planning not just prepping. Most people think it doesn’t count unless you spend your entire Sunday night cooking all your meals for the week and have stacks of Tupperware in your fridge. Not true! Sometimes it is as simple as writing down your meals for the week or taking time to chop up some veggies. Below are a few of my favorite meal prepping and planning tips. If you are a meal prep beginner start at the top and eventually work your way down slowly adding in another step each week.

    @Mmmadisonmurray image by wynsum marrow photography

    @Mmmadisonmurray Image by Wynsum Marrow Photography

    1. Write down your meals for the week. This will

    May 19, 2017
  • Sexy & Strong Summer Legs

    The time has come to bust out those short shorts and show off your sexy & strong summer legs! Not feeling so sexy? Here is a lower body cardio workout that you can do to start feeling your absolute best. Get ready for long lean legs, no high heels needed.


    Side lunge with weight. Image by ImagesBySeb

    What you will need: Medium Weights (Optional)


    • Warm up: Complete each move for 30 seconds. Then repeat. 3 minutes total.
    • Workout: You have 3 sets. 4 exercises in each set. You will do each exercise for the set amount of reps. Take a short rest then repeat for 3 rounds total. Rest for 1-2 min. Repeat and complete all 3 sets.
    • Warm up:
    • 30 seconds of high knees
    • 30 seconds of air squats
    • 30 seconds of alternating step back lunges

    And repeat twice!


    Set 1: Repeat 3 times

    • 16 Pulsing squats
    • 8 Side lunges (Right)
    • 8 Side lunges (Left)
    • 16 Drop
  • Madison
    May 19, 2017
  • Rest and Recovery Days

    If you have been in the fitness world at all then I am sure that you have heard of the coveted “Rest Days” Some people take advantage of them a little too much and others don’t take advantage of them at all. Let’s talk about why they are important and how to find the perfect balance between a lazy day off and giving your body the rest it needs.


    High Intensity Trainers, Crossfitters, Runners and Weight Lifters …t his one if for you. I am a H.I.I.T chick at heart so I naturally love anything high intensity. However, that can really take a toll on your body. Especially if you are in the gym 4 or more days a week. Working out breaks down your muscles, so it is crucial to allow them to rebuild and repair. Lack of rest and recovery can result in injuries, joint pain, decreased performance, fatigue, and a compromised immune system. I

    May 19, 2017
  • Full Body Outdoor Workout
    There are only a few more weeks to take advantage of this gorgeous weather and get an outdoor workout in before it gets insanely hot. There is nothing better than a workout with sunshine on your face and the breeze in your hair! Here is a full body workout that you can do in your backyard, a park or even in your living room with the french doors wide open. This 25 minute workout is short and sweet so make sure you work extra hard as you enjoy the fresh air.

    What you will need: Bench/Chair, Timer & your awesome self!

    Instructions: You will do each move for 35 seconds. Complete all 9 moves then rest for 1 minute. Repeat until you have done 4 rounds total!


    The workout:

    35 sec. Elevated side plank (alternate sides each round)

    35 sec. Walking Squats

    35 sec. Incline pushups

    35 sec. Plank walk

    35 sec. Elevated split squat (alternate sides

    May 19, 2017
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