Healthy Eating Basics Bootcamp (Online!) - Open for Enrollment!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
Hello everyone!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
If you are:
Confused about conflicting dieting advice and have tried multiple diets with little success.
Turning to foods during emotional times, such as: stress, sadness, loneliness, boredom, frustration and more.
Unable to determine your body's hunger signals and eating just because "it's time to eat" or because "there's nothing else to do."
Eating out multiple times a week because you don't know what to cook at home, feel like there's not enough time to cook, or you're too tired to cook.
Despising going to the grocery store several times a week and would like to go less (how does twice a month sound?).
Struggling with motivation to stick with your goals, a change in diet or an exercise routine.
Setting the same get healthy goals every year, only to give up on them after a couple of weeks.
Then this program is for you!
The program is comprehensive, including some of the most researched, science based strategies for overcoming problematic eating issues, changing behaviors and developing life-long healthy habits.
Many individuals have invested hundreds of dollars in trying multiple diet plans and numerous workout strategies, only to end up right where they started - feeling FRUSTRATED, DISAPPOINTED and DEFEATED.
I often tell my clients, it's probably not the diet plan or the workout routine that hasn't worked, but perhaps your ability to stick with these plans for the long-haul. Be honest with yourself and ask if you really GAVE IT YOUR ALL before you gave up? If not, what went wrong? What was the reason(s) you weren't able to finish the program? Was it too strict? Did you get bored with the food choices? You couldn't give up your carbs? The workouts were too hard? The plan was too long?
Research has found most people trying to make changes to their health, weight or diet, need to refocus their energy on developing a different mindset, rather than the food or exercise. I often tell my clients, motivation is a myth. It's more about organizing your life and your thoughts into a way that makes transition and adapting new habits as easy as possible. That's what the Healthy Eating Basics Bootcamp is designed to do!
This program is PACKED with all the strategies you need towards making changes in your health journey. We'll be covering mindful eating, goal-setting, nutrition basics, grocery shopping, meal planning, emotional eating, and TONS of healthy tips along the way.
Here's a look at what's included in the 6 week program:
5 LIVE presentations hosted by myself on the topics of Nutrition Basics, SMART Goal Setting, The Games Grocery Stores Play, Stress-Free Meal Planning and Mindful Eating vs. Emotional Eating.
5 Pre-Recorded videos where I chat with you about: Grocery Haul -Exactly What I Buy at the Store, My Favorite Healthy Living Products, My Meal Planning Routine, What I Eating in a Day and A Guided Grocery Store Tour.
In depth lesson plans emailed straight to your Inbox weekly.
Homework assignments and handouts to help you in implementing the program's lessons into your own life.
A weekly Action Challenge in which you will be able to incorporate lessons from the program into your own life, while also joining in community support for the challenge through the FB community.
A Tracking Sheeting so you can monitor and track your progress.
A super secret Facebook group in which you and all the other participants can share ideas, motivation and share progress on weekly challenges.
A weekly Q & A session with myself to answer any questions or concerns you have about the program material, as well as any help you may need in implementing your goals.
Tons of great BONUSES, including: Weekly prize drawings, FREE download of 25 Healthy Hacks from an ED Expert, discounts from loved brands, such as Reebok and Iherb, 1 week free trial of the Madden Wellness Membership and anything else I can think to throw in there along the way!
Space for the program is limited. You can signup now for the Early Bird discount through February 28th. After that deadline, the price increases. The program begins in March (exact time/dates TBD).
I will leave you with an Intro Video I made about last Summer's program. Please keep in mind this video also contains previous pricing that was only available for the first group and is NOT the current price. I wanted to share the video in hopes that maybe it can answer any questions you might have, as the content of the program will be close to the same. If you have any other questions about the program, please contact me and I would be glad to answer!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com . V
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New Madden Wellness Store
The store is an extension of Amazon where I will have grouped together in convenient categories all of my favorite and highly recommended health and nutrition related products. These are products I, myself, use on a regular basis and regularly recommend to my clients to help make healthy living easy, fun and tasty!
Introducing the Madden Wellness Store!
The store is an extension of Amazon where I will have grouped together in convenient categories all of my favorite and highly recommended health and nutrition related products. These are products I, myself, use on a regular basis and regularly recommend to my clients to help make healthy living easy, fun and tasty!
As always, I would never recommend something to my audience or clients without having thoroughly reviewed the product and it's credibility. These products have either been researched and found to be very helpful in the course of treatment and a person's healthy journey or I have reviewed and tested them myself and have found them to be very beneficial.
The store will be periodically updated and product favorites continuously added, so feel free to bookmark this page and check back often!
The categories are:
- Client Store (products I have recommended to clients during treatment and coaching)
- Fitness Favorites
- Book Recommendations
- Food Favorites
- Kitchen Favorites
For more great product recommendations and discounts on some of your favorite brands, please see Health and Fitness Brand Discounts.
(Disclaimer: When you purchase a product through the Madden Wellness Store, Madden Wellness receives a small commission. This revenue helps to support this site so that we can continue providing free content, free online webinars and more. Thank you!)
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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How to Motivate Yourself for the Gym
In preparing to return to the gym, I have found myself feeling more motivated and enthusiastic regarding changing up my routine, a new scene and the opportunity to take advantage of workout equipment and group fitness. I thought I would share a few ways I plan on trying to prepare for the gym and amp up my motivation for something new!
During the last couple of years, I made the decision to put my gym membership on hold. As much as I enjoyed going to the gym, my husband and I had some financial goals that were more important to us and I knew that I could always exercise outside.
I have enjoyed running outside (even in the cold), but we've also been blessed, here in Kentucky, to have the last couple of years of mild Summers with low humidity. However, this Summer has taken on a new vengence with humidity soaring and temperatures of hotter than hell.
As much as I hate to admit it, this has taken a toll on my training and exercise routine... I have always said I am much more a Winter person rather than a Summer person.
That said, I have decided I want to renew my gym member, especially since my husband and I achieved our financial goals more than a year ago (yay!). In preparing to return to the gym, I have found myself feeling more motivated and enthusiastic regarding changing up my routine, a new scene and the opportunity to take advantage of workout equipment and group fitness. I thought I would share a few ways I plan on trying to prepare for the gym and amp up my motivation for something new!
New Workout Gear
This is seemingly one of the best ways I find to motivate myself. Nothing is more motivating than having some new duds to sport, along with helping you to feel more comfortable. Another note, I prefer wearing capri style leggings to the gym in the summer, simply because I feel like it gives a bit more coverage. Nice for when you want to sit down at some of the equipment that has you awkwardly facing the rest of the gym!
Pack Gym Bag
My gym bag was a wreck after months of not using it for more than just tossing in a running outfit and other random things. I gave everything a good clean out and stocked my bag full of the essentials: hair ties, shampoo/soap, loofah, shower bag, shower shoes, water bottle, baby wipes (for, YOU KNOW), deodorant and emergency snacks. (P.S. I love this bag and you can find it here.)
Mental Prep
I also think there is a certain amount of mental prep that goes into going back to the gym or starting the gym for the first time. One of the most prevalent concerns I hear from my Madden Wellness clients is worrying about what others will think of them. Seriously, I can't speak enough to this that I GET IT! There can be a lot of pressure if you're a beginner at the gym and everyone else seems to know their way around the equipment and be at the top of their fitness game. I think this is kind of like the first-day-of-school scenario. You really have to do some self-talk here and acknowledge that probably MOST people at the gym have these SAME concerns. You also have to realize WHY you're there. And hopefully, you are there for YOU...not everyone else. Remember that!
New Goals
With a change in workout venue, also comes a change in goals. I'm excited to have the opportunity to be able to utilize the group fitness classes, the strength training equipment and the stair master. After MANY months of running, I'm looking forward to incorporating new workouts and changing up my routine a bit.
Entertainment
Whether you're slaving away at the cardio machines or banging it out in the weight room, you probably know those repetitions and miles can become pretty monotonous. I can't say enough about equipping yourself with some new workout playlist music with some of your favorite up beat songs. Podcasts have also became another huge favorite of mine for helping to pass the time at the gym and really stay in the zone.
Group Classes
Although, not for everyone, group fitness classes can be a great way to spice up your workout routine and get out of a rut. Group fitness is a great way to be introduced to new exercise routines, as well as get connected with your gym community. I plan on utilizing my gym's Spinning classes, as well as their Crossfit classes.
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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How To Know When to LET GO
Lately I've been tired....no, I've been EXHAUSTED...
It started back in March. Too many things going on too much of the time --- all of the time.
Lately I've been tired....no, I've been EXHAUSTED...
It started back in March. Too many things going on too much of the time --- all of the time.
Last Fall, I mentioned training for ALL THE RACES this year. I had great ambition and I was PUMPED!
I trained.
In the snow.
When I didn't feel like it.
When I already had a lot on my plate.
My first Half was scheduled to take place at the end of March. My training right before had suffered due to having a cold and I knew I wasn't ready. I decided running the 10K would be ENOUGH. But then, when I went to register, the race had been sold out.
I was bummed... but then I kinda wasn't. Inside, I felt slightly relieved.
The next race on the calendar was the Redbud Ride. Again, I was thrilled and excited and slightly intimidated when my friend I was riding with told me she had signed us up for the 34 mile route - further than we'd ever ridden.
Shocked and dismayed, I finished the ride easily enough and felt great! The next event was scheduled for May 21st. The Horsey Half.
I knew I had time to train up in between, and I also knew I had an extremely busy May ahead of me...
- Taking family to their doctor's appointments.
- Graduation Ceremonies
- Finals and Papers for classes due.
- A Ballet Event to attend.
- Worksite Wellness Program to organize.
- Autism Awareness Event
- Ladies of Vision Event
- Mother's Day
- Not to mention training for the race itself!
Even as I write it all down, all I can think is NO WONDER I felt so tired!
I was frustrated. Mad at myself for not being able to do it ALL. Upset that I had set some amazing goals for the year, but found myself unable to accomplish them with only just a fraction into the year. I had trained, but then I decided to LET GO of running the race. Let go of the stress with running 10 miles after working a full day. I LET GO of perfection and my idealistic attitude that I would be able to do ALL THE THINGS this year, when I am only one person. I LET GO of the false sense of pride I felt for pushing myself to do and overcome the challenge of doing it all, all of the time.
And it has felt amazing.
Late night wine and cream cheese crackers.
Instead, I've spent more time soaking up some warm, early Summer evenings with dinner on the patio.
I've spent more mornings enjoying Strawberry Stuffed French Toast while curled up on the couch watching Food Network.
I've spent several evenings taking leisure walks with the pups around the neighborhood while taking in the bustle of children playing in pools and the sound of lawn mowers in the distance.
I've rediscovered a love of running for pleasure and not just training for events.
I've spent more days enjoying quality time with family that doesn't feel rushed or forced.
Canvas and Wine Painting event with Mom for Mother's Day!
And extra time away from so much running has afforded me the opportunity to spend more quality time in the kitchen, rediscovering a passion for cooking and recipe creation.
Greek Yogurt "Cheesecake" with Cashew and Date Crust
I intend on spending most of my Summer in this manner, relaxing and enjoying the season as much as possible. I hope this message finds you well and if anything, inspires you to also take a look at your own lists of To-Do's and reevaluate if necessary. Prioritizing your health can sometimes mean actually taking a step back and LETTING GO of all the things you think you should be doing.
So here's to a Summer of Self-Care!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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LASIK, Life Updates and Other Happenings
It's officially Spring and I feel more excited about it this year than I have in a long time! Have you been outside yet enjoying this beautiful weather?
Hey everyone!
It's officially Spring and I feel more excited about it this year than I have in a long time! Have you been outside yet enjoying this beautiful weather?
I've still been running and working on training for Run the Bluegrass, BUT.... I think I've decided I'm going to run the 7 miler instead of the Half for this one. I'm a little sad about the decision, but I know that my training is not where it should be. A couple of weeks ago I had a cold that got me down for a week and that really set me back. I also had a couple of ROUGH weeks at work that were super busy and left me too exhausted for some of my runs. I think it's best for me to be realistic and run the 7 mile race instead. Besides, I have LOTS of other races planned for this year and this is only the beginning! I don't want to get injured right out of the gate!
In the last week, I also spent my last few days in glasses. I have been wearing glasses since the 1st grade and contacts since the 7th grade. To give you an idea of how bad my eyesight was, I literally couldn't see my hand in front of my face. It's been a normal thing to wake up every night and not be able to see what time it is on the clock right beside my bed.
So, I can't even explain to you how AMAZING it is that I finally got LASIK surgery to correct my eyesight! I received my surgery from Lasik Plus and I can't say enough good things about them! I'm rockin' these awesome shades for a few days, but then I should be back to normal by the end of next week.
I've also been busy making plans and creating lots of new ideas for Madden Wellness and I am SO excited about some of the things to come. If you aren't part of the Facebook Group then I highly recommend you join! This is a group in which members come together to share support, encourage and learn about emotional eating, food addiction, weight loss and much more. I will be hosting a FREE chat on March 26th @ 9 p.m. EST. Join the group in order to participate. I hope to see you there!
Half Marathon Training Update
A few months ago I mentioned that I wanted to make 2016 THEY year of running and run ALL the races. I realized I haven’t updated about my progress with training in a while, so I thought we might do that today.
Hello everyone!
Today starts a “heat wave” here in Kentucky of some nice 60 degree weather this weekend and I couldn’t be more excited! It seems like we have had a very long stretch of rain, snow and cold. Winter is my absolute favorite season, but even I’ll be happier to see some warmer temps in the next few days!
A few months ago I mentioned that I wanted to make 2016 THEY year of running and run ALL the races. I realized I haven’t updated about my progress with training in a while, so I thought we might do that today.
Last year when I ran the Run the Bluegrass Half, I trained using the three day running approach as outlined on the Runners World website. This did work very well for me, schedule wise, but I did feel a bit undertrained the day of the race. This could have also been in part because there were a few weeks leading up to the race that I was unable to train as much as the planned recommended.
Anyhow, because of my experience, I decided this year I would combine a couple of different programs to get the results I want. I started the year off training with Hal Higdon’s Novice I Training Plan. This plan included 4 days of running a week, with additional days of cross training incorporated. In the beginning, I felt like I really didn’t have a very good running foundation built up just yet, so I wanted to have extra days and extra mileage early on to build a good running base.
My plan consisted of running with the Novice I Training Plan up until Week 6. At Week 6, I was up to 6 miles on the long-run. I felt like this gave me a good foundation for running longer mileage. At that point, I decided I would switch back to the running plan from last year, the three day a week plan from Runner’s World. Running three days a week just fits my schedule better.
In addition to running three days a week, I have also decided to add a day of Yoga on the days after my long run, as well as a day of cross training. These additional days will give my body some much needed attention in other areas so that I do not experience the overtraining and imbalance in my muscles and body.
I’m in Week 7 of training and holding strong so far! There’s definitely been some very chilly runs and even some snowy ones. There has been a couple of runs I have skipped here and there, mainly because I know I have several extra weeks in between the end of the current training plan and the date of the Run the Bluegrass. With whatever weeks I have to spare, I intend on repeating the plan from that point. For example, if I’m on Week 10 and I still have 4 weeks left before the race, then I’ll start back at Week 7 again. More training for the win!
So that’s it for now! So far, so good and I’m really happy with how my training is coming along so far. I’ll let you know in a few weeks again how it’s going.
What are you training for right now?
What training plans do you recommend?
