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  • Ways to incorporate fitness into your life workout exercising

    Maybe you know it is time for a change and you want to start adding fitness to your life but you aren’t ready to exercise every day. Or maybe, you already exercise regularly but you want to stay active even on your non training days. Here are a few ways you can incorporate movement and fitness into your life without having to exercise. Most of them are simple things, but they can make a big difference!


    -Park in the furthest parking spot.

    -Take the stairs whenever possible.

    -Add gardening and yard work into your weekly rotation. Bonus points if you opt for the rake instead of the leaf blower.

    -Play! So many adults for get to play. Kick around a soccer ball, shoot some hoops, go on a bike ride, play tag in the yard! Anytime you can play take full advantage of it.

    -Choose a standing desk or a yoga ball as a chair. This will keep your blood

    Madison
    Nov 15, 2017
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  • Workout Wednesday: Strength Training Faves

    Here are a few of my current strength training favorites. You can put a fun little circuit together with these or two one into your current routine.

    Banded bench hip thrust: Place your back on the bench with your feet on the ground. Drop your butt down as you keep the weight in your heels while looking forward. Thrust up as you squeeze your glutes up top while looking at the ceiling. The band will create some resistance but if you want more and weights to your hips.

    @mmmadisonmurray Banded Bench Hip Thrust Start position

    @mmmadisonmurray Banded Bench Hip Thrust End Position

    Ring/TRX Row: Hold your body in a straight plank position from your head to your toes. Arms extended. Keep your heels down, toes up. Row your body to the top position as controlled as possible. Lower your body back down slowly. For more of a challenge walk your feet out

    Madison
    Nov 08, 2017
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  • Time Managment

    Time management falls more into the lifestyle category than in fitness or nutrition but I believe it translates into living your healthiest life. We only have 24 hours in a day but we are expected to do it all. If you just go with the flow and don’t have a plan on how to manage your time you won’t be able to fit it all in. Below are some of my favorite ways that I keep my time management in check.


    Time block: This is something I have just recently implemented but it has changed my entire day! I have been 10x more productive. I end up more focused and more motivated throughout the day. I have attempted time blocking in the past but it didn’t work for me. The thing that made the difference was a timer. I set a timer for the amount of time that I have blocked out. When the timer goes off, I am done with that task. It has only been once or

    Madison
    Nov 01, 2017
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  • Trick or Treat Workout
    Halloween is right around the corner so I thought it would be fun to write a fun little Trick Or Treat workout! No, sorry you don’t get to go trick or treating but you will get to break a little sweat while all the kiddos have all the fun! Do each one of these things as they occur throughout the night!

    - When you see a Disney Princess Costume: 20 seconds of high knees

    - When you see a Superhero Costume: 10 lunge jumps

    - When you see Someone wearing a Mask: 10 squat jumps-When you see Teenagers that are too old to be trick or treating: Chase them down the street to scare them off… Just Kidding! Drop down and give me 20 seconds of mountain climbers

    - Every time you eat a piece of candy: 20 burpees

    - When you see a Witch Costume: 10 Plank Jacks

    - When you see A dog dressed in a costume: 20 seconds of lateral jumps

    - Every time the door bell rings,
    Madison
    Oct 25, 2017
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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 the week…

    Madison
    Oct 18, 2017
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