Tag Archives: IIN

Monday Updates!

Happy Monday! I first want to thank you all for following MoonFitness. I love each and every one of my readers and the messages I receive from you guys. I’ve had one of those weeks were SO many great things are happening, as well as some rough things. Every time one of you guys message me with a question or comment, I remember that I’m getting to do what I love and that feels absolutely fantastic. This post is a little short and sweet, but here are a few things going on with myself, as well as Moonfitness.

1. One of my awesome clients is a really great photographer and we had a whimsical photo shoot planned for a few months now and finally made it happen yesterday. Our “costumes” were seriously awesome and I’m pretty sure the pictures are going to come out great. No this was not a fitness shoot! Something more along the lines of Alice in Wonderland….and I’ll let you guess which character I am:)

976332_599281960082023_340959130_o2. I am reading two great books right now that I want to recommend. One is called Lights Out by T.S. Wiley and the other is called The Four Agreements by Don Miguel Ruiz.. You can buy these here and here. Lights Out is really enlightening on the subjects of sugar, sleep and health concerns. We eat more sugar because we have less sleep. We have abandoned nature’s natural clocks by tricking our bodies into thinking the extra sunlight is summer, and as we all know, most animals eat a lot of food in the summer so that they can hibernate safely in the winter when food is scarce. Our ability to produce artificial light at 2:00 in the morning tricks our bodies into thinking it’s just summer time, which means the more food the better. This is obviously not the case for us human folks. I hope I’ve caught your attention on the subject, and you’ll look into reading it yourself so that you can learn how to adopt nature’s natural cycles once more. The other book, The Four Agreements, is really short but also powerful. It’s about finding freedom from the world and other people’s words. One of the best things I’ve learned so far in this novel is to not take others’ seriously. Whatever cruel things they say are said because of THEM not me. Everybody speaks out of their own personal experiences and it has nothing to do with anybody else. I already feel a little bit more free from others.

3. I don’t have a lot of physical possessions that I really “love” but the few things I do, are all breaking. The things I care for the most are related to the kitchen and the gym, obviously. My phone broke last week, my ridiculously expensive headphones broke, a piece of my crock pot broke, my favourite purple water bottle that I carry everywhere with me broke, my gym iphone arm band broke and my only good knife broke. Am I stressed about this?! Yes, I’m human. But it’s a good reminder that things are just that, things. I can have a moment of self-pity and then move on because everything will be okay. I just have to make-do with what I have and focus on the things in life that are eternal:) Cause those won’t break on me! (oh and in case you follow me on facebook, this indeed doubled as a status update….I wrote it while I was slightly flustered).

4. My health coaching program has changed. I want to develop more personal relationships with my clients and really help them create life-long habits. One month is not nearly enough to do that, so I will now only have 3 and 6 month programs. A lot of communication will be involved in these programs, as well as individualized meal plans based on your schedule and personal needs/habits. Message me at madelynvmoon@gmail.com if you’re interested! The 3 month runs at $150/month and the 6 month program is $125/month.

5. I’m making bone broth for the first time right now and I’m super nervous and excited. I’ve never had to buy beef knuckles before, so that was fun. But I am cooking it in my crock pot, which is a lot smaller than the normal ones that are used to make broth so I don’t know if my water to knuckle ratio is spot on. I’ll keep you updated!

6. I’m writing my first article for Paleo Magazine and I recently wrote one for Austin Fit Magazine. Yay for writing for awesome companies!

7. Last week, I started writing about my obsessive tendencies in regards to health and fitness and how I’ve finally come to find balance in this lovely world of ours. I have covered a lot about my own past and where I am now, hoping that it will really help some others who have struggled to live in “moderation” instead of 100% all day every day about ONE thing. I love living a balanced lifestyle. I’ve stopped putting emphasis on having the perfect body and have started focus on having the perfect relationship with my body. If you have any concerns or personal issues you would like my to talk about, I’m open to suggestions. We all have a different story but we can still learn from others’ experiences.

8. Watch this for a laugh.

9. And click here to watch Ellen Degeneres stick up for women and put down Abercrombie and Fitch for their terrible tactics. (if you don’t know about the Abercrombie and Fitch controversy yet, this will be a good place to be enlightened).

10. In regards to the group I have been trying to put together for my What’s Beautiful campaign, there have been a lot of technical difficulties going on and I still have yet to be able to make one. Nonetheless, all of the goals I talked about in this post are still going strong! All of my chest exercises have been increasing and I feel major progression in my arms, even after a few weeks. Make a goal for yourself and join in on the fun! Let me know what yours is and we can keep each other updated on our progress:)

11. Last but not least, curry and cinnamon make an awesome combination, not to mention they both have insane health benefits. Try these two together on your yams, it’s awesome! Or maybe I’m just so super weird. Or possibly both? I don’t know but this is definitely a new obsession of mine.

Hope you’ve had a great start to your week!

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Weekend Fun & Some Recent Thoughts

My weekend nights are usually pretty relaxed and non-eventful. I really enjoy my down time to recover from the past week and to prepare for the week ahead. Some may call this lame, but I call it “listening to my body.” It seems as the semester comes to a close, every week just keeps getting busier and busier and my workouts are getting better and better. Therefore, on a typical Friday and Saturday night you can definitely find me in my apartment cooking a new recipe and having my me time. Except for last night. I went out, for once, since my beautiful sister and her best friend came into town. You could say I don’t feel so hot today. Not so hot at all. And I think I’ve had 2 gallons of liquids, so I’m retaining water like a balloon.
image.pngWorth it? Definitely. I love going out with these beautiful ladies, PLUS we went to my favourite restaurant Moonshine and even though the wait was an hour and a half, we feasted on some delicious bison meatloaf and tasty margaritas. I don’t splurge often or stray from my paleo ways, but it’s been a good few months since I’ve had a cheat and I felt the occasion called for some relaxed eating. Afterwards we hit up down town and enjoyed ourselves with good conversation and lotsa laughs.

Like I said, I don’t drink often. So the majority of today I’ve felt kinda crummy. This morning I made them some tasty eggs and we spent 3 hours watch Game of Thrones Season 1 because these silly girls have never seen it…..I KNOW. NEVER. It initially upset me but now they’re hooked so there goes all their free time for the week.

Around 2 I had a couple cups of coffee with 1 T coconut oil and some vanilla whey. It’s kinda like a latte pre-workout and it’s freaking fantastic. I then hit the gym for glutes and hamstrings and this is what my workout ended up looking like:

5 minute run
Box squats with barbell- 5 sets, moving up in weight each time
Alternating lying leg curls- 3 sets (10 on each leg and then both legs together)
Abductor machine- 3 sets
Sumo squats with kettlebell -4 sets
Deep squats pyramid set- 5 sets (alternating between wide and narrow stance)
Stiff-legged deadlifts- 4 sets
Seated calf raises with two 45 plates- 4 sets

The box, sumo and deep squats will be the death of me. On leg day, I seriously go a little crazy with the squats but it’s because they really make me happy. I feel like a goof saying it, but it’s my favourite exercise and I would do them all day long if my body allowed. My booty has grown tremendously in the past 4 months just from switching up my squat techniques and DITCHING the smith machine. It works for some people but every time I used it, I completely abandoned my core, put too much weight on it and never went deep enough. I wasted a lot of time on the smith but hey, that’s how we learn, right?

So here’s the part where “some recent thoughts” are exchanged. In case you don’t follow my Facebook page, here are two of my most recent statuses:
1. “Time for some truth y’all. I’ve struggled with body images since I was 13. I was a stick but I thought I was fat. I have been vegetarian, vegan, a bikini competitor (yes, that’s a diet lol) and now paleo. I ran an hour on the treadmill every day my freshman and sophomore year. I spend two hours on the elliptical in high school. I under-ate. I struggled. I was obsessed.

Now? I still have my doubts at times but I am ten million times better. I want to be the BEST version of myself…not the smallest. I want to be the STRONGEST, not the most “fragile.” I want the inside of my body to fuel my so I can perform my absolute best. I’ve only been eating paleo for about 4 months but in these past 4 months I’ve loved myself more than I ever have. I don’t check the scale. I don’t weigh every ounce of food. And I appreciate my life for the ups and downs. Love what you have while you have it.

I want to help you find this happiness. If you struggle with any kind of body images, know that you are BEAUTIFUL however you look. You are exactly where you are supposed to be in life. Want to get in shape? Well, do it for the right reasons. Do it for your happiness and energy. Do it to live longer. Do it so that you can teach others how to do it too. And remember you’re not the first person to struggle ♥”

2. “As a health coach, my main goal is not to help you lose weight. I’m sorry, but that is not my number one concern, unless it’s crucial for your life. By making healthy choices and learning how to control your portions and hunger, you will in fact lose weight but that’s because it’s NATURAL. I am not going to be giving my clients macros anymore, unless they specifically ask for it. I provide a sample meal plan, a HUGE list of food options, guidance, support and I make some pretty nifty documents for you to keep about how to bulk prep, recipe ideas, etc. I realize that macros (numbers of grams to hit every day) and weighing your food religiously can really turn into an addiction. You rely on those numbers and that scale and soon enough, you’re in some deep mental trouble and the stress keeps adding up. My concern is to bring you HEALTH. To bring you HAPPINESS through your diet. Forget numbers. Forget HAVING to eat every 3 hours. Your body knows what it wants and I want to help you learn how to listen to yourself. Now that’s a talent we should all be trying to learn. If you want to lose weight, it will happen naturally and stress-free as long as you make the right choices”

So in case you where wondering what’s up, I’ve decided that my coaching techniques really and truly are going to be integrative & holistic. I originally thought I wanted my niche to be sports nutrition, and macro-focused diets with strict “bodybuilding” meal timing for optimum results but I realize that’s NOT what I want to teach. I want to teach my clients how to eat intuitively. I myself have gone through the ups and downs of diets countless times and I’ve struggled with macros. I am just now learning how to NOT count every gram of protein I eat, or not write down every single thing I bite into. It took me so long to learn how to count macros but once I finally got it down, I completely forgot how to simply eat.

You know why I’m ditching the macros? Because I’m healthy. I’ve learned what things I want to eat and what things are good for me, and that’s enough.

I’m putting pure, whole foods in my body. I am not starving myself. I am not weighing myself. I know when I’m hungry because my body will tell me. I know which foods affect me in negative or positive ways. I have watched girls go into competing excited to make changes and then lose sight of SO many other aspects in life. They take their critique cards from the show, cry for hours that their booty wasn’t up to par with what the judges wanted, and then spend the next several months dieting even more in hopes to improve their physique for another group of completely different judges, who may not even have the same judging criteria as the last set of judges! It’s confusing! And god forbid you aren’t lean enough. Then the judges will mark you down because you have a tiny bit of extra water retention.

like….WHAT?! How much more discouraging can it get?

Now, I am not hating on competing AT ALL. I loved it, I had so much fun. And I hope to do it again some day! Just in a healthier way. It’s hard to ignore people when they basically tell you that you are NOT perfect, even though you spent a ton of time trying to perfect yourself.

In my coaching practice, I know I will coach people who want to compete down the road. But I don’t want to kill them with cardio, starve them, and then abandon them after the show to fight off the evil post-competition mental demons that are surely going to sneak up. I’ll do it right. And for everybody else, I don’t plan on giving numbers and macros for you to follow because that is just PLAIN STRESSFUL.

Can I get an AMEN?!

We all need to learn how to live in our own bodies. Truly live in them. Love your body. Feed your body. Hug every curve. Caress every inch of skin. Work what your momma gave you cause I’m pretty sure some girl out there would die to have what you have, no matter what size you are.

Oh and by the way. Ever since I’ve stopped counting, I’ve been seeing results in my lagging body parts. My quads are finally growing and my arms are getting bigger. I cannot believe all I needed to do was listen to my body and that would be enough.

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Friday with the Fam

This week I accomplished a lot. I had some insightful meetings, I put a few thoughts into action, had some amazing workouts and yeah did some of that thing called…uhh….school, I think. The end of my senior year is 4 week away. Let me repeat. Four. Weeks. Away. It’s crazy. Of course, I have one summer session after the spring semester but it will be done mid July and I’ll be finished with school forever. With that said, I’ve had some really fun senioritis where my mind wants to neglect everything, my attitude towards school is rotten and I just want to be out. So much time has been wasted sitting in those classes and I’m ready for to get some real experience under my belt. As most of you know, my real passion in life is fitness and health. I want to “simplify your diet and fortify your body” with delicious, simple and clean meals that are attractive to every kind of person. I’ve started to coach people one on one but I have FINALLY made some more concrete programs. I am now offering a 3 month transformation package, a month-to-month package, a one time nutrition program and a 12 week workout routine. WHAT WHAT! I really hope some of my readers will be interested in these packages because my dream in life is to be a health coach. Check out my pricing and program details here. I’ve already had several clients lose 10 pounds each in under a month. I LOVE seeing my clients succeed with hard work and effort. Congrats to all of you that are doing so well!

Sweet! So other than that my parents came into town last night and we had some delicious feasting to do. In case any paleo peeps in Austin (really, not just paleo- anybody that even remotely likes meat) read my blog and are interested in a new restaurant, try out Lambert’s BBQ. It’s located downtown so it’s fairly easy to skip over amidst all over the other fancy pants sushi bars and tex-mex places. Lambert’s BBQ is absolutely divine. For an appetizer, we indulged in some spicy paprika deviled eggs, which I ate way too fast, and then I ordered the natural black Angus brisket with a side of Brussels sprouts smothered in brown butter sugar and bacon. Sounds pretty raunchy, I know. It was.

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Afterwards, stuffed, sleepy and happy, we waddled over to the Book People and REI just cause that’s always what I do with my parents when they come to visit. My Dad is a big outdoorsy guy and my mom is a bookworm. Since they’re right next door to each other it makes a nice little stop.

Saturday morning we visited a little place called the Snack Bar which is actually known for having pretty bad service, less than decent food and ridiculously over-priced plates. We usually have good experiences there but this morning all those little known rumors surfaced and proved to be absolutely true. There was absolutely nobody there, yet they made us wait for 45 minutes. The food was okay (actually…mine was great but my parents weren’t so lucky) and the service was stanky.

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This is called the Avocado Quinoa. It has pineapple, avocado, red quinoa, arugula, chicken and some very light citrus vinaigrette. I actually love this dish. And I plan on making it myself sometime.

Afterwards, my sweet mom was trying to think of some place I really like that she could treat me to and of course (she knows me so well) she took me over to Vitamin Shoppe for some new protein.

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New Myofusion peanut butter cookie dough whey, coconut oil and probiotics!! No manicure, leather jacket, MAC eyeliner or fashionable purse could even close to this little package here:) My parents are so cool.

Unfortunately they could only stay for the morning and had to be on their whey. Womp womp. So now I’m watching the Oxygen channel (It’s Complicated, Just Friends and now Juno) passing the time away as I put some touches on my new programs. So glad to have this blog to give me a mental break from my oh so terribly busy weekends;)

What have you been doing this fine Saturday?

The Dangers of Sugar

How Soft Drinks Impact Your Health


I have a feeling many of you who read my site most likely don’t have a
problem with drinking sodas. But perhaps every now and then you enjoy
one as a cheat meal? Even next to burgers, pizza and beer I would say opt
for those, or pretty much anything, instead of sugary drinks and devilish
addicting sodas.

Whether or not you fall victim to a soda every now and then, there are still thousands millions of people that drink one or more of these cans daily. It’s a disgusting nasty habit and can steal your life just like cigarettes, drunk driving and drugs. In fact sugar is indeed a drug. It’s addictive and habit forming.

This week at my school, the Institute for Integrative Nutrition, we’ve been focusing on the “sugar blues” and what sugar really does to you and just how terrible it is for your body. For my sake and yours, I want to document a few interesting facts that you can share with others on the danger of sodas and sugar.

Let’s begin with something you probably think is fairly okay to enjoy on occasions. Aspartame. The following symptoms have been associated with its consumption:
headaches
nausea
dizziness
hearing loss
tinnitus
insomnia
blurred vision
eye problems
hallucinations
memory loss
slurred speech
mild to suicidal depression
personality changes
violent episodes
mood changes
anxiety attacks
hyperactivity
heart arrhythmia
edema or swelling
gastrointestinal disorders
seizures
skin lesions
muscle cramps
joint pains
fatigue
PMS
menstrual irregularities
chest pain
increased appetite
numbness and tingling of extremities

Oh yeah, no big deal.
I’m not saying that I avoid aspartame 24/7. I’m simply saying that right now the FDA isn’t doing too well at regulating America’s health if a product that is so entirely dangers is in SO MUCH of what people buy. Another reason to eat clean, unpackaged, natural foods:)

Another option is Stevia or Truvia. This is what I use for my morning coffee and sometimes on my protein pancakes. It’s a natural sweetener, made from a leaf, and tastes even better (in my opinion) than any artificial sweeteners.

Right now, sugar is a hot topic for the government. Not only are they starting to realize it’s severity on the human body but they are starting to consider regulating sugar consumption. This enough should be a heads up for the folks that still rely on sugar to get through the day. The government is placing is next to tobacco and alcohol. Yup, that twinkie is not as innocent as it looks, y’all. Read this article here to get more insight on the matter.

Sugar: The Bitter Truth

This is pretty long segment but if you get an extra minute please watch it. Tweet it, Facebook it, pin it, email it- do what you can to spread the word about the dangers of sugar in this awesome, informative seminar.

Fun facts I learned from this video in just the first few minutes:

  • We have an epidemic of obese 6 month old babies.
  • Every single age and gender is eating MORE than any previous year.
  • All the extra fat we’re consuming is coming from bad carbs and sugar.
  • We’ve reduced fat intake and increased carb intake. As the fats went down, the obesity rates increased. It’s not the FAT we should be avoiding, people. When fat goes down in foods, the sugar increases to make up for the “taste.”
  • High fructose corn syrup and sucrose are equally as harmful.
  • Soda goes WAY BEYOND empty calories. It’s a poison to your body.

I could keep going but I want to post this meow.

I hope if you haven’t already detoxed your body from sugar, you strongly consider it. For your heart, for your friends and family, and for your overall well-being. Invest in this book and get on the right track!

Tex-Mex Turkey Burger & Spicy Sweet Potato Fries

One of my favourite food bloggers, Jenna Weber from Eat, Live, Run, created a turkey burger recipe that she included in her first book White Jacket Required. I was lucky enough to meet Jenna at a book signing here in Austin a few weeks ago. Not only did she inspire me to be a better cook, she is also proof that following your heart is always the best choice. Even when your dreams may seem unachievable, go for it anyways because intuition is much better than reason.

Anyways, she includes a few really awesome recipes in her book but this one especially caught my eye.

I didn’t go as far as to make it a “girl’s night” dinner but I suppose this would make a good meal for roommates to whip up together or an easy dinner for the whole family. Or you could be like me and just make extras for the week and keep em to yourself;)

So as awesome as this recipe looks, I didn’t have some of the spices it called for, like cayenne, but I did have this bad boy which I think is even better.

I have no idea where I got this sadly but if you really want to try it out and can’t find it at your store, you can order it here. Otherwise, just use cayenne….but be prepared…you’ll be missing out on the “tex-mexiness” flavor of these Texas-inspired burgers! You may notice there are no measurements on the seasonings…I usually don’t measure them out. I just give a generous amount to the mixture until I think it’s enough flavor. Just go with your gut!

Ingredients:

1.25 lbs extra lean ground turkey

1 egg

1 egg white

1 red bell pepper

Paprika

 Chili powder

Tex-Mex Chipotle Seasoning

Cayenne

Thyme (optional)

Sea salt

1 medium sweet potato

Sandwich thins (optional)

Cooking Spray

Directions:

For the sweet potatoes-

Preheat oven to 400 degrees. Slice the sweet potato up into thin slices and spray the bottom of a baking pan with cooking spray. Disperse sweet potatoes on pan and sprinkle with sea salt and tex-mex chipotle seasoning. Spray top layer with cooking spray again, stick in the oven for 30 minutes, flipping over half-way.

For the burgers-

Cut up bell pepper into small pieces. Whisk the egg and egg white in a bowl. Combine turkey, bell pepper, eggs, sea salt, Tex-Mex Chipotle seasoning, chili powder, paprika, thyme and cayenne in a mixing bowl. When everything is evenly mixed, form 5 patties. (I only have 4 in the picture because there was no more room left on the skillet)

Cook each pattie in a nonstick skillet on medium heat for about 7 minutes on each side.

When cooked all the way through, take off the skillet and serve on a sandwich thin alongside your sweet potato fries. I like to top my burger with salsa but other delicious options would be tomatoes, lettuce, pepper jack cheese, black beans, and avocado!

First Photo Shoot Experience & Day 1 of IIN

So much has happened in the past couple of days. I had my first photo shoot experience yesterday, I started peak week today and I also just began my Institute for Integrative Nutrition course! I can’t believe all the wonderful things going on in my life, not to mention I’m 5 days away from NPC Texas State Naturals!

Taking a step back, I want to talk a little bit about my photo shoot. A week ago I had received an email from Denise Clark, author of Phat Phamily, offering to give me photo shoot. WHAT?! I was so thrilled and flattered that her and her husband would take the time out of their day to give me that special gift. Really, they were two of the nicest people I’ve had the opportunity to meet in a long time. Denise and Danny Clark, from Danny Clark Photography, run a great studio in Houston, TX. I highly recommend any of you guys check it out if you are around the area and are in need of some professional shots!

(more pictures will be up soon!)

Something really great about Denise and Danny is that they too are on an eating clean kick and have been making great efforts to improve their health and also the health of their children. Not many parents have the gift of making healthy food kid-friendly but so far they’ve made great strides in providing nutritional value to their whole family’s dinner plates.

Denise has just committed herself to her first bikini competition! That’s unbelievable considering she’s balancing a job that involves lots of travel AND a family! Honestly, I admire her more than I admire most “fitness models”…you don’t need to have your pictures published in a magazine to be considered a fitness model. You just need to live a healthy lifestyle, make goals and lead by example…she’s pushing herself to do something challenging and that’s true modeling!

One of the biggest challenges that comes with taking a trip, no matter how far, is packing your meals and being prepared. I already cook in bulk so all I had to do was separate and measure my meals ahead of time and put them in my cooler. I had 2 tubber wares with chicken and brown rice, one baggie with whey and oats and then one tubber ware with green beans and chicken. Just the usual foods but all packed in and ready to go! When it came time to chow on my oatmeal I was wondering how exactly to go about it. I was on my way back home so I decided a coffee wouldn’t be that bad of an idea anyways…so why not ask for some boiling water from Starbucks on the side?!

TA DA! You have your oatmeal ready to go. I know this may seem weird but these kinds of habits get a lot easier with time. And in the long run you’ll appreciate the changes that come with your body if you take the time to prepare ahead of time.

In other news, I started my classes for the Institute for Integrative Nutrition today and I can’t even describe how EXCITED I am to start this new journey! I am going to be a health coach- can you believe it? Hello DREAM JOB! I have come to the conclusion that helping others achieve their nutritional goals, as well as fitness goals, is my calling in life. One problem that comes with creating healthier habits is that peers, family, society, etc. all affect you either positively or negatively. If it’s negatively, than it’s really difficult to make those changes long term because we as humans need encouragement and support. That’s not a weakness, it means we’re human. As a health coach I want to provide that support and accountability in order to make the transition pleasant and much less stressful. A healthy lifestyle is not hard to obtain, I promise, YOU can have it! With a little bit of knowledge, the proper tools, and a clear grasp on what it means to find balance, you can have a healthy lifestyle in every aspect.  What I love about IIN is that it focused on all different areas of life, not just nutrition. Being healthy means having a healthy relationship, career, social life, exercise life, spirituality, etc. It covers every area so that you can have optimum health that lasts a life time.
Well I realize now it’s that time….posing time. Yuck. Off to walk in some ridiculous heels. Have a restful Monday night!