A topic I discuss with my clients quite often, especially around this time of year, is how to stay on track to reach their wellness goals when there are so many food-focused social gatherings to attend + so much time spent with friends and family who may not be working towards similar wellness goals. To help simplify things, I like to break my answer down into three main points:
Read MoreGenetics may be one factor in a dislike for vegetables, but people can train themselves to eat more produce if they are willing to make some lifestyle changes, said registered dietitian nutritionist Jill Patterson. She suggested people try various vegetables using different recipes and preparation methods, and then add the ones they like to their meal planning.”- HuffPost (8/13/19)
Read More“Losing weight is best accomplished by making long-term lifestyle changes, says registered dietitian Christy Brissette, but to drop pounds more quickly, turn to non-processed foods, including non-starchy vegetables, and get plenty of protein. Brissette also says to use herbs and spices instead of salt to reduce water retention, drink plenty of water before meals, get enough sleep and try some high intensity interval training exercises.”- Reader’s Digest (7/2019)
Read More“Exercise has always been a part of my life. I have always had the discipline to workout or get to the gym at least 3 to 4 days a week, but I have not had the discipline to eat healthy all the time. I thought as long as I work out or get to the gym, I can eat what I want. So, I most often did, sometimes even coming home from the gym I would have Taco Bell waiting for me. Over the past year I had been feeling discouraged about where I was at weight wise, and for my age and for the amount I exercise weekly. I weighed more than I ever have in my life. Most everyone tried to make me feel better by saying muscle weighs more than fat.
Read More“A study in The BMJ found a 100 milliliter daily increase of sugary drink intake was associated with 18% higher odds of developing cancer and 22% higher odds of developing breast cancer. The findings, based on up to nine years of data from 101,257 French adults, 79% of them female, didn't show a correlation between artificially sweetened drinks and cancer risk, but the authors noted the study had relatively low consumption of that type of beverage.”- CNN (7/11/19), Reuters (7/11/19)
Read MoreThough I do not have a formal diagnosis, I admit 100% that I constantly struggle with managing anxiety. The greatest tool I have found for doing so is physical activity. For me, anxiety often manifests in a very physical manner – my heart races, I find myself shaking, my stomach gets upset…the works. So, why not address these physical symptoms, with physical activity?
Read More“Increases in physical activity among middle-age and older adults were linked to a lower risk of all-cause mortality, and death from cardiovascular disease and cancer, according to a study in The BMJ, The study data suggested that at least 150 minutes of moderate-intensity physical activity each week could prevent almost half of deaths associated with being sedentary.”- Medscape (6/28/19)
Read More“Food cravings can be good or bad depending on how they are handled, said registered dietitian nutritionist Jill Weisenberger. Adding a favorite treat to a daily meal plan, using the mindfulness technique of surfing the crave wave or making an indulgence a little more nutritious are good ways to deal with cravings, Weisenberger said.”-Food & Nutrition Magazine (6/7/19)
Read More"I came to Madison (name twin!) in January of 2019 after following her Instagram page for quite a bit of time. A little back story on me: I grew up as a very serious dancer, dancing ballet 6 days per week in high school and being a member of the varsity dance team in college. I rarely spent much time on my own in the gym or thinking about exercise. My junior year of college, I had surgery to repair a torn hip labrum. It was roughly 4-6 months before I could return to dancing/exercise completely and I gained some unwanted weight. Even though I made it back close to what had been “my norm” during my senior year, post-grad brought on a whole slew of changes. Nobody tells you what happens to your body as you approach your mid-twenties and your metabolism just can’t keep up like it used to. After college, I struggled with maintaining a consistent and effective workout routine that I enjoyed. I was constantly discouraged that I wasn’t seeing changes in my physique that I thought I would be. After about a year and a half of this, I found Madz.”
Read More" In January of 2015, I remember looking at a picture of myself with my family we took New Year’s Eve and was completely shocked at just how much weight I had put on. It was then that I knew I had to do something different. I started eating clean, drinking a lot of water, and exercising a lot. I was able to drop significant weight and inches and felt amazing. That same year, I got pregnant with my now three-year-old son and had him July of 2016. Of course, with having a baby, I gained weight and endured a lot of physical, mental, and emotional changes. My body was not quite bouncing back to Crossfit workouts as quickly as I would have liked. My times were slower, my weights were lower, my stamina had diminished. Simply put, I was struggling, felt defeated, and resorted back to unhealthy eating habits and sweet tea consumption. Despite defeat, I continued working out but was not losing any weight. What I was failing to see was that I could not outwork my poor nutrition.
Read More"Fitness has been a part of my life, in one way or another, for as long as I can remember. Growing up, I loved running around outside, riding my bike and playing on various sports teams throughout middle school and high school. I always loved playing sports and being on a court or field felt like home. However, despite all my time spent practicing or playing in games, I had almost no knowledge about fitness; I was lucky enough to be “fit” by default. Nutrition and conditioning were never taught to me; my gym didn’t even have a weight room in high school. When high school ended and my routine changed, I had no idea what to do with myself and how to effectively use my time.
Read MoreI frequently get asked what supplements I take, and my answer is very brief: I drink protein shakes. That’s it. 😊 Say whaaattt? Yep. The biggest shock is that I do not take pre-workout. Food is my fuel, and that’s enough! My favorite pre-workout fuel is fruit. Fruit contains the “easily digestible carbohydrates”
Read More“All of my life I have been active and always looked for things to do to keep me moving and to satisfy my competitive spirit. I joined my second home and family at AYM CrossFit in Laurinburg. It didn’t take long until I was attending classes almost every day and joined in as one of the coaches.”
Read MoreFruit is a food group on which I hear a wideee variety of opinions, misconceptions, fears, etc. With so many of our favorite fruits being in-season this time of year, I figured it was the perfect time to clear the air! It’s important that we begin by distinguishing between natural sugar and added sugar:
Read MoreThese turkey bacon fritatas are soooooo good! More importantly, they’re so easy to make! Give them a shot and let me know how it goes!
Read More“Interviews with a dozen people on how they went about losing significant amounts of weight show they found a reason to begin losing weight, made major lifestyle changes, and focused on diet and exercise. The dieters also found a support mechanism, which registered dietitian Samantha Cassetty said is a critical component of weight loss.”- NBC News (1/19)
Read MoreI feel so much better- not just in the gym, but everywhere! I am making intentional, purposeful, delicious nutrition choices to fuel my body with what it deserves. I am not on a diet. I have changed the way I eat…forever! Thank you, Madison!."- Heidi
Read More“Planned indulgences or treats are important in a diet because they give people something to look forward to and help avoid bingeing on favorite foods that are off-limits, dietitians said. Registered dietitian Mascha Davis recommends dieters have a portion-controlled treat every day, because if people love what they eat, they do not need to cheat.”- CNN (11/30/18)
Read More“Sedentary individuals who climbed three flights of stairs three times daily for six weeks, with up to four hours between sessions, showed higher cardiorespiratory fitness, performed better in a maximal cycling test and were stronger after the intervention, compared with those who did not exercise. The findings in Applied Physiology, Nutrition, and Metabolism were based on a study of 24 sedentary young individuals, and they underscore the idea that "exercise snacks" can improve health, according the study authors.”- Medical News Today (1/21)
Read More“Reaching out to Madison to prepare for an upcoming audition was one of the best choices I have ever made! I felt more prepared and more confident than ever before and I can honestly say most of that was from working with Madison. It was extremely hard for me to swallow my pride and admit that I wasn't able to change my lifestyle on my own. I had been struggling to tone up some trouble spots and thought I was making healthy choices, but I wasn't seeing results.
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