MADSoleful

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MADSoleful I empower clients to re-envision the way they view themselves, strive for more and feel good from the inside out.

Week 1️⃣ done and dusted ✅The first few weeks of this challenge are meant to notice patterns and develop more awareness ...
10/10/2026

Week 1️⃣ done and dusted ✅

The first few weeks of this challenge are meant to notice patterns and develop more awareness of your overall movement.

Questions to ask yourself:

1. How many days was I able to meet my goal?
2. Did I get in more steps than I thought I would? Was it more challenging than anticipated? Or easier?
3. Where do I need to practice grace with myself? Where can I practice self discipline?
4. What are my goals for this week?

If you are open to sharing your reflections in the comments I would love to chat with you guys 😍🫶🏾💕

Drop any thoughts 💭 wins 🏆 in the comments below ⬇️

10/06/2026

How you do anything is how you do everything? ✨
(Hard pill to swallow 😅😳)

It’s not about just showing up on the days that it feels easy or convenient. But think about how you are going to show up when the days feel hard.

When does it feel easier to get in walking? Are the weekends easier or harder? Is it easier during the week when you have a consistent schedule?

Can you work through the discomfort? Can you give yourself the time and space to learn and build a skill? Can you adopt the “all or something” mindset, instead of “all or nothing”?

In what ways can you pick movement over convenience?

Use the first few weeks to reflect and start to map out when you can get in more movment?

Be kind. Move through the uncomfortable.

Less sitting. More movement.
Movement is the move.

09/29/2026

✨4 days out ✨

Drop your questions below ⬇️

Tag your friends below ⬇️

DONT BE LAST MINUTE ‼️ Stop procrastinating‼️

Comment STEPS below and I’ll send you the link to register

Are we team hot girl walk? Are we team Thottie TROTTIE?

Are you ready for a walking challenge?! 🫡⬇️⬇️⬇️😍Purpose: To develop a mindfulness practice around moving, to spend more ...
09/22/2026

Are you ready for a walking challenge?! 🫡⬇️⬇️⬇️😍

Purpose: To develop a mindfulness practice around moving, to spend more time active outdoors when possible, and to stay intentional throughout the holidays and colder months.

TO WALK INTO 2027 WITH INCREDIBLE ENERGY ✨

Dates 🗓️: Start October 3rd Ends December 31

Goal: to walk 1 million steps the last 90 days of the year. (That breaks down to about 11,111 steps a day ✨😱)

Cost 💲: ZERO DOLLARS 🙌🏾 FREE 99!

The spiritual meaning of 11:11 is often associated with alignment, new beginnings, intention, and manifestation 🙏🏾💫

Every step is a choice toward the person you are becoming!

Days 1️⃣-3️⃣0️⃣ RELEASE

Days 3️⃣1️⃣-6️⃣0️⃣ REALIGN

Days 6️⃣1️⃣-9️⃣0️⃣ BECOME

Go into the new year with incredible energy.

Join the challenge!
COMMENT “Steps” and I will send you the link to join the challenge

Looking forward to moving with you 💜🫶🏾

09/20/2026

It’s back 😍🙌🏾

The annual Holistic Nutritionist ✨ | Online Health & Fitness coach 💻📲 Stepping into a Million Challenge is back!!!

Annnddddd better than ever

The last 9️⃣0️⃣ days of the year I this community walks 1 million steps 😱 which breaks down to about 11,111 steps per day.

It’s called a challenge for a reason!

The last 3 months of the year is typically when people slow down. The holidays come, it gets dark and cold and it gets harder to stay motivated and moving.

The goal is to develop an awareness and mindfulness practice around movement. Moving as a community with some big goals will help you stay motivated and give you something intentional to work towards daily.

This year everything is being done through an app 🤓 I know… we are getting high tech lmao

So no more spread sheets! You will just need to have a tracking device (Fitbit, Apple Watch, Oura ring, Garmin etc) to sync to the app.

✨Leader board
✨ daily notifications when you are close to your goals
✨ overview of your days, weeks, months, total steps, and sooo much more 😍🙌🏾

I could not be more excited!


‼️Comment below “Steps” to join the challenge and start getting familiar with the app‼️

This is a FREE community challenge! Be sure to invite your friends and tag them below. I would love your support as your challenge leader so be sure to follow:
Holistic Nutritionist ✨ | Online Health & Fitness coach 💻📲
&
Holistic Health Coach | Fitness Trainer | Online Programs

The challenge starts October 3rd! Let’s get it!!

Meal prep but make it easy✨👩🏾‍🍳Tips from a healthy coach:✨Add colors to your meals✨Changing spices and seasonings add va...
09/13/2026

Meal prep but make it easy✨👩🏾‍🍳

Tips from a healthy coach:
✨Add colors to your meals
✨Changing spices and seasonings add variety without more work.
✨Cook in big batches (for some clients that’s Sunday- Wednesday and then Thursday -Saturday )
✨If you don’t love left overs try the method: cook once and eat twice. What you are making for dinner just make enough for lunch the next day. Save yourself time!

What is everyone meal prepping this week? Do you plan ahead or make food throughout the week?

Meal prep lately 🥑🍓🥗Lately, I’ve been making meal prep feel less like a chore and more like self care. Instead of trying...
09/01/2026

Meal prep lately 🥑🍓🥗

Lately, I’ve been making meal prep feel less like a chore and more like self care.

Instead of trying to eat the “perfect” meals, I’m choosing foods I genuinely enjoy eating, building meals around my macros, and making sure I have nourishing options ready when life gets busy.

A few things that make a BIG difference for me:

✨ Chopping my vegetables ahead of time
✨ Using the crockpot for easy, hands off meals
✨ Cooking proteins + veggies in batches
✨ Keeping fruit and easy snacks ready to grab
✨ Building meals I actually look forward to eating

Because meal prep doesn’t have to mean eating the same chicken and broccoli for five days 😂

It can simply mean making the healthy choice the easy choice.

This is how I coach my clients 👇🏾

I don’t want you spending your Sunday cooking 15 perfectly portioned containers that you’re sick of by Wednesday.

I want to teach you how to build meals you love, understand your macros, prep strategically, and create systems that actually fit your life.

Because nutrition should support your life not make your life revolve around food.

Meal prep = future you taking care of current you 🫶🏾

08/24/2026

Things I cooked this week that I loved 🥰👩🏾‍🍳💜

One thing I’ve been really leaning into lately is finding more joy in food.
Healthy eating doesn’t mean only eating “diet food” or spending hours meal prepping. For me, it’s about learning how to make food that is delicious and finding ways to make eating healthy fit into my actual life.

1. Chicken noodle soup 🍜
I was so sick the beginning of this week, and I swear the chicken noodle soup I make (mamas recipe) has magical healing powers. I keep it simple and use two rotisserie chickens and chicken bone broth as the base.

Having a simple home cooked meal, that is easy to digest and gives me what I need to recover is exactly what I needed.

2. Blueberry Greek yogurt coffee cake 🍰 🫐
I’ve been on a baking kick since prep. It’s now a new hobby and I try and make refined sugar free and gluten free baked goods. So new hobby unlocked, and I’m here for it.

3. Banana chocolate chip muffins 🍫 🍌
Yup just baking up a storm! These were a 10/10! I used coconut flour instead of regular flour.

Finding little ways to make the food I love a little more nutrient dense. Myfitnesspal makes it super easy to track the entire recipe and then split it into servings making it easy to track.
4. Turkey meatballs 🦃
These are so easy to make and now a staple in my meal prep. I don’t always want to make dinner a huge thing. So I can put these together in under 10 mins and they finish baking in 22mins. Great add on to any meal or used as the main source of protein. I use 99% lean turkey, Greek yogurt and gluten free oats to bind them.

5. Jerk chicken 🍗 🇯🇲
Now making this weekly! And I think my ancestors would be proud 🥹. I loveeeee how this last batch came out.

6. Purple sweet potatoes 🍠
I always make sweet potatoes but I wanted something a little different. They are rich in antioxidants, good source of fiber, contains important vitamins and minerals. Plus the visual of how my plate looks is also important to me. So having some different color is great.

The goal is to build a way of eating that actually fits into your life.

Simple. Sustainable. Enjoyable.

What di

🍌🍫 Banana Chocolate Chip Coconut Flour MuffinsI wanted a banana muffin that was:Actually DELICIOUSMade with simple ingre...
08/20/2026

🍌🍫 Banana Chocolate Chip Coconut Flour Muffins

I wanted a banana muffin that was:
Actually DELICIOUS
Made with simple ingredients
Satisfying enough to feel like a real treat
And still something I could easily fit into my day
Refined sugar free and gluten free

So these Banana Chocolate Chip Coconut Flour Muffins happened 😍

They’re naturally sweetened with ripe bananas + a little maple syrup and coconut sugar, packed with Greek yogurt, and loaded with dark chocolate chips. These were 💣!

I made these into 6 big bakery style muffins, and they’re around 250 calories each with approximately 8g protein.

You can do 12 muffins, but your girl loves a big muffin and for only 250 cals I’ll take it!

Full disclosure: I measured with my heart on the amount of cinnamon and vanilla paste lol. So that’s a guess listed in the ingredients. Don’t be afraid to change ingredients either. You don’t have to use the coconut sugar if you want less sugar in these. I’ve made them with just the maple syrup and they were still just as good.

The coconut sugar gives it more of a caramel sweetness. The coconut flour makes it very soft and moist so be sure to check them and that your knife comes out completely clean.

Save this recipe for your next Sunday meal prep 👀

Tag me in your story when you make them 😍 nothing makes my day more 🥹💕

Can I coach you through something for a second? ✨I know it’s tempting to think the next supplement, wearable, or wellnes...
08/06/2026

Can I coach you through something for a second? ✨

I know it’s tempting to think the next supplement, wearable, or wellness trend is going to be the thing that finally changes your health.

But before we go looking for more…

Can I ask you a few questions?

Are you eating enough protein?

Are you getting fruits and vegetables most days?

Are you strength training consistently?

Are you sleeping 7–9 hours?

Are you moving your body outside of your workouts?

Are you drinking enough water?

Because if the answer to most of those is “not yet,” that’s where I’d have you focus first.

As a coach, my job isn’t to give you the most complicated plan.

My job is to help you master the fundamentals so well that healthy choices become second nature.

The magic is in the fundamentals ✨ the basics work.

Your health isn’t built in the supplement aisle. It’s built in the decisions you make every single day.

As a coach I make suggestions, you make decisions 🙌🏾📈




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