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  • If Only Stress Burned Calories…

    We are all too familiar with the nonstop stress of endless to-do lists and hectic schedules on a daily basis. Unfortunately stress is an inevitable part of life, but learning to cope with stressors is the key to happiness. Stress increases hormone levels (cortisol) within the body, which causes the body to go into “fight or flight” survival mode. Not only is this excess cortisol mentally draining, but also causes inflammation in body that can lead to organ damage. Stress impairs sleep, causes weight gain, and decreases energy levels. I’m sure everyone can agree that stubborn weight tends to make an appearance during times of stress. No matter how perfect your diet and exercise routine may be, stress may be hindering your results. Stress also makes us more susceptible to make poor dietary choices including more sugary, fatty, and comfort

    Madison
    Jun 20, 2018
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  • Memories Over Macros

    I get asked all the time how I stay on top of my health and fitness goals during a vacation. The answer is…I don’t. I think there is a time and place to make sure you get your workouts in and track your macros. For me that is not during a vacation. If it is a short trip or I have something scheduled that I need to be “on point” for, then I will put a little more effort in, but that is rare. If that’s your jam then you can find my favorite healthy travel tips here.


    For most of my vacations I relax and let loose. I may be one of the few trainers or nutrition coaches that say this, but I truly believe in “memories over macros”. To me life is meant to be lived and enjoyed!! I think it is actually good for you to loosen the reigns a little and make having some fun your priority.


    Healthy food and the gym will always be there. Making memories

    Madison
    May 28, 2018
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  • Never Miss A Monday

    “Never Miss A Monday”. I am sure you have heard this phrase before. It is nothing new, but just because it's an oldie doesn’t mean it's not a goodie! Never miss a Monday is referring to not missing the first workout of the week.


    It is really easy to want to sleep in or slack off on a Monday because, well… it's a Monday. It is especially hard if you enjoyed a nice little Sunday Funday.


    By making sure that you workout on Monday, it sets you up for success the rest of the week. You are more likely to get the rest of your workouts in because you already started your week off right.


    Not only is it going to set you up for success with your workouts, but it will set a positive and happy tone for the week. It is proven that exercise releases endorphins so why would you want to wait an extra 24 hours to release those bad boys?! Get them

    Madison
    May 14, 2018
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  • Pre, Intra and Post Workout Nutrition

    Nutrient timing is always something that I get questions about. I get asked things like…"Can I eat carbs at night?" or "How soon after I wake up should I be eating?" But the most frequent questions are about what to eat before, during and after workouts. My first suggestion is to play around with it to find out what feels best for you. Pay close attention to your energy levels, muscle fatigue (if any), and also how quickly you recover after your workouts. I will give you some tips to really maximize your workouts using nutrition, however, if it doesn’t FEEL good for you then is it really a good tip? Not in my opinion. So keep that in mind and use these tips as general guidelines. Play around with these suggestions to see what feels best for you and your body.


    Pre-workout nutrition: Keep this meal high in protein and carbs. The

    Madison
    May 09, 2018
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  • The Best of the Best
     

    This post is a little sassier than normal, actually who am I kidding... I’m always sassy. But it's real and sometimes you just need a nice dose of reality! I always get asked what's the best "XYZ." The crazy thing is you guys already know the answers to these questions. You just don’t like that answers. You want me to tell you that I have a secret formula for fitness that no one else knows but me. You want a magic fitness pill and an even bigger nutrition pill. Sorry peeps, that doesn’t exist. I am going to break down all of the things that I find to work “best”. Hopefully it will help clear some things up ;)


    What's the best supplement? 

    The best thing you can do is make sure you are getting the correct amount of proteins, fats and carbs. If you are hitting these numbers and eating whole, natural foods then you technically

    Madison
    May 01, 2018
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