Denim Is My Athleisure Essential

Earlier this month I had the opportunity to attend the Denim Days Festival at F.I.T.  New York Denim Days featured two shopping days at the Metropolitan Pavilion in Chelsea as well as a one-day street festival on Oct. 1st. The event was designed to connect the world’s leading denim insiders, designers and brands with consumers and community all under one roof.


Highlights include:
•       Japanese indigo dyer, Sayaka Toyama created dyed works.
•       BLKSMTH: Loren Cronk will be created sellable works with his chain stitch machine.
• repaired jeans on site.
•       Vintage Showrooms by Doug Gunn, etc.
•       Children's activities by Calik
•       Art presentation by Ian Berry.
•       Candiani will be showing their newest collection.
•       Book signing Amy Leverton and Piero Turk.
•       Knickerbocker MFG. will be producing exclusive denim items.


I loved how the event was ideal for shoppers, families, and designers. As well as so many looks of inspiration to add to my athleisure looks this fall/winter! I am always looking for ways to trancend my workout looks to street looks especially if I have a full day of meetings and teaching classes. 


Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Fitness Files: Summer Sanders

Summer Sanders has six individual NCAA titles and four relay championships! You might remember her 1992 Olympic Games in Barcelona, Sanders emerged as the most decorated U.S. swimmer, winning four medals – two gold, a silver, and a bronze.  Following retirement from swimming, Sanders pursued a career in television where she hosted several shows and acted as a correspondent for well-known programs like the Today Show, Olympic games coverage and The Sports List just to name a few.

Among all her accomplishments she is also a fit and busy mom. I had to interview Summer for my Fitness Files to see how she balances it all! Continue reading my interview below to get an inside look on how she trains her mind and body. 

NMF: Has fitness always been a major part of your life or was there a catalyst/point in your life when you made it more of a focus and priority? 

SS: I have been active with a purpose since I was 4 years old. I joined a year-round swim team when I was 7 and, really, never relooked back. That is why I have such a close relationship with my towels. I swam in college and into the 1992 Olympic Games winning 2 gold, a silver, and a bronze in swimming. 

NMF: What are a few of your go-to healthy snacks/drinks that help keep you on the straight and narrow?

SS: WATER WATER and MORE WATER! Start out every meal with water and serve it up the way you like...cold or tap! I always have snacks in my purse from the airplane, and sometimes on purpose from my house. I love the nut, dried fruit mixture. I also dive into my son's stash of string cheese. For me, my snack has to pack a punch...I need protein, carbs and fiber.

NMF: How do you train your mind and stay motivated?

SS: This is a tough one. I love my sleep and, if you ask my workout buddies they will tell you that I am dedicated to morning sleep. So I am not up before 7 unless I am on the road. So the key to that is knowing your limits so that you are not constantly faced with possible failure. I also love the motivation of accountability, through meeting friends and signing up for a race. Put things on your schedule so that you stick to it.

NMF: How do you change your body?  What are your fitness favorites?

SS: For me, it is about changing, it's about staying balanced, healthy and strong. In other words, I can't run every day...I need to strength train and focus on the stabilizing muscles so that I don't get injured. I love superman back exercises and side leg raises and specific lunges that are geared toward my lower glutes. And a workout is so much better when I have my Laguna Blue towel by my side. Healthy has many layers!

For more information on Summer Sanders click here.

For more info on Laguna Blue click here

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Event Recap: Fit Barre Workout for Moms at Saks Wellery

Over the weekend I teamed up with with Well Reserved to offer a barre class for fit moms.  Sponsors included Larabar, Volo Vitamins, Partake Foods and HFactor water. Workout essentials were provided by Yogaoutlet! The event helped bring moms together in an intimate space for a solid workout and relaxation. 

Take a look at a few photos from the event below!

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For a few of my barre moves make sure to check out my Instagram page @NadiaMurdock

For a few of my barre moves make sure to check out my Instagram page @NadiaMurdock

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For more information on Well Reserved events make sure to follow them on social by clicking here

Keep a look out for more workout events with NMFIT and Well Reserved!


Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Power Protein: Unexpected Ways to Enjoy Tuna


Finding ways to fuel my body in a healthy way is always a top priority for me! Of course, there are the traditional protein-packed smoothies but finding other ways to soak up nutrition is key.  I have recently fallen in love with the Tuna brand Tonnino Tuna. Honestly,  it's the best Tuna I have tasted! Sure the price point is a bit higher but it is worth it with each can packed with gourmet, sustainable, yellowfin tuna. Below are a few healthy and delicious recipes from Celebrity Chef Roble and nutritional tips from Nutritionist Nikki Ostrower.

Tuna “poke” with warm rice, sesame dressing, scallions, cucumber and seaweed salad.

What is Tuna Poke? It's- Iodine from seaweed plus zinc from tuna are important elements that nourish the thyroid for optimal hormone function. Try the recipe below if you are looking to add Tuna Poke into your diet regularly. 

*Serves 4


  • 3 jars Tonnino tuna, drained and broken into medium chunks
  • 2 cups short grain sushi rice
  • 4 each scallions, green tops only, slices into thin rings
  • 1 cup prepared seaweed salad, (found in Japanese markets or prepared sushi section of the grocery store)


  • 3 tbsp low sodium soy sauce
  • 3 tbsp sesame oil
  • 1 ½  tbsp rice wine vinegar
  • ½ tsp honey
  • ½ tsp ginger, peeled and minced
  • ½ tbsp toasted sesame seeds

For Cucumber:

  • 1/3 English cucumber, cut lengthwise, de-seeded and cut into thin half moons
  • ½ tbsp kosher salt


1- Combine the sliced cucumber and salt and mix together in a bowl.  Allow to sit for 1 hour.  Remove excess liquid and set aside.

2- While the cucumbers are sitting, rinse the rice in several rounds of cold water until the water run clear and drain in a colander.  

Add rice to a medium sized pot with 2 cups of water and a pinch of salt on high heat.  When it comes to a boil, cover and reduce heat to the lowest setting.  Cook for 18-20 minutes or until the rice is soft and water has been absorbed.  Allow the rice to rest for 5-10 minutes, fluffy with a fork, cover to keep warm.

3- Combine all ingredients in a glass or stainless steel bowl and whisk to incorporate.

4- Coat the tuna with the sesame dressing and allow to marinate for 15 minutes.

5- To assemble, divide the warm rice into four bowls, place dressed tuna, seaweed salad and cucumbers on the rice, drizzle extra dressing over the top and finish with sliced scallions.

Tuna Tostada with avocado, scallions, lime, cilantro and chipotle sour cream

*Serves 4


  • 3 jars Toninno tuna with Jalepeño, drained, cut into large chunks and jalepeños chopped
  • 4 each small corn tortillas or pre made tostada shells
  • ½  cup vegetable oil
  • 2 ea scallions, washed, ends trimmed and cut into rings
  • ¼ cup fresh cilantro leaves, washed and dried
  • 1 each lime, cut into 4 wedges
  • sea salt

For avocado dressing:

  • 1 ea ripe haas avocado, skin and pit removed
  • 1 tbsp sour cream
  • ¼ tsp ground cumin
  • juice of half a lime
  • salt to taste

For chipotle sour cream:

  • ½ cup sour cream or Mexican crema
  • 1 ea chipotle peppers from the can (in adobo sauce)
  • 2 tbsp ketchup
  • sea salt to taste


Heat the oven to 325F.  Lightly brush both sides of the tortillas with oil and season with salt. Place tortillas onto a cookie sheet or bake sheet and toast into the oven until crisp, about 10 minutes. When crisp, transfer onto paper towels to cool.

Combine all the ingredients for the avocado dressing into a mini prep or food processor and blend until smooth.  This can be prepared ahead of time if kept in a small container with plastic wrap pressed onto the surface.

Combine all ingredients for the chipotle cream into a mini prep or blender.  Blend until smooth. This can hold covered in the fridge for up to two weeks.

To assemble, dress the tuna chunks with the avocado pureé in a bowl.  Spread any remaining avocado onto the tostada shells and evenly distribute dressed tuna on each shell.  Drizzle with chipotle sour cream and top with scallion slices and cilantro leaves.  Serve with a lime wedge and enjoy.


North African seasoned tuna with hummus, marinated onions, tomato, yogurt sauce, whole wheat pita

*Serves 4


  • 4 jars Tonnino Tuna, drained and broken into large flakes
  • 1 tbsp ras el hanout, Moroccan spice blend or other North African spice mixture
  • ½  cup hummus
  • 1 cup cherry tomatoes, washed, dried and cut into quarters
  • 4 ea pieces of whole wheat pita bread
  • extra virgin olive oil
  • sea salt

For marinated onions:

  • ½ ea medium yellow onion, cut lengthwise, peeled and cut into thin half moons
  • juice and zest of 1 lemon
  • ½ tbsp vinegar
  • ¼ tsp honey
  • 1 tsp kosher salt

For yogurt sauce:

  • ¾  C- Greek yogurt
  • 1/4 ea- English cucumber, peeled, de seeded and grated
  • 1 tsp- Garlic, grated
  • Juice and zest of ½ lemon
  • 1 ½ Tbsp- Dill
  • Salt and pepper


Combine all ingredients for the Marinated onions into a glass or stainless steel bowl.  Mix thoroughly, cover with plastic and let sit at room temperature for at least 2 hours or overnight in the fridge. Drain excess liquid right before use.

To prepare the yogurt sauce, drain off any excess liquid from the grated cucumbers.  Combine all ingredients into a bowl and mix to incorporate.  Season with salt and pepper to taste

Heat your oven to 325F.  Brush indented side of the pita with a little olive oil and a sprinkling of salt, place the pita oil side up on a bake sheet and bake in the oven for 10 minutes to slightly crisp up.

To assemble, mix the tuna with the yogurt sauce to dress.   Evenly spread the hummus on top of each pita and distribute the tuna on top, layer on the marinated onion and sliced cherry tomatoes.  Evenly sprinkle the spice blend over the top of each.  

Enjoy open faced or rolled up. 

Spicy tuna roll with tobiko

*Serves 4


  • 2 ea jars of Tonnino tuna, drained and flaked
  • 8 ea nori sheets
  • ½ cup tobiko
  • 2 ea green scallion tops, sliced into thin rings

Soy sauce for dipping

For sushi rice-

  • 1 ½ cup sushi rice
  • 1 ½ cup water
  • 2 tbsp rice vinegar
  • 2 tbsp sugar
  • ½ tbsp kosher salt

For spicy mayo:

  • 1/3 cup mayonnaise
  • 1 ½ tbsp sriracha sauce
  • 1 tsp soy sauce
  • ½ tsp grated fresh ginger


Wash sushi rice in a bowl with multiple batches of clean water.  Water should run almost clear before use.  Allow to drain in a colander for 20 minutes.  Place the drained rice and 1 ½ cups of water into a small pot band bring to a boil, cover and reduce the heat to it’s lowest setting and allow to cook for 15-18 minutes.  The water should be completely absorbed.  Turn off the heat and let it sit covered for an additional 10 minutes.  While the rice is sitting, place the vinegar, sugar and salt into a small pot over low heat to dissolve the sugar and salt.  Transfer the rice into a wood or glass bowl and with a wood spoon mix the rice while sprinkling in the vinegar mixture so all the rice gets seasoned.  Allow the rice to cool at room temperature.  Do not refrigerate.

While the rice is cooling, mix all ingredients together for the mayo in a bowl.  Dress the tuna with the spicy mayo mixture.

To assemble, lay a sheet of nori on a sushi roller or kitchen towel wrapped in plastic wrap.  With wet fingers, press a thin layer of rice on the bottom ¾ of the nori sheet.  About 1/3 of the way up, add a line of the tuna mixture.  Starting from the bottom, roll tightly, working up until the nori flat at the top wraps around the roll.  If the nori has trouble sticking the roll, dab a little water on it with your fingers.   Repeat 7 more times.  

When all the rolls are complete, cut into bite sized pieces, top with a dollop of tobiko and garnish with sliced scallions.  Serve with a side of soy sauce for dipping.

Tuna cake with arugula and celery salad, lemon-caper aioli

*Serves 4


For cakes-

  • 4 ea jars of Tonnino tuna, drained and flaked
  • 1/3 cup breadcrumbs
  • 1 tbsp chopped chives
  • 1 ea large egg, beaten
  • ½ cup mayonnaise
  • 4 tsp Dijon or yellow mustard
  • ½ tsp Worcestershire sauce
  • ½ tsp hot sauce
  • 1 tbsp parsley leaves, washed, dried and finely chopped
  • 2 ea green onions, finely chopped
  • 2 tbsp vegetable or grapeseed oil
  • salt and pepper to taste

For salad-

  • 2 ea medium handfuls of baby arugula
  • 1 ea celery heart stalks, washed, ends trimmed and sliced thin
  • celery leaves
  • 1 tbsp extra virgin olive oil
  • zest and juice of ¼  lemon
  • salt to taste

For lemon-caper aioli

  • ¼ cup mayonnaise
  • zest and juice of ½ a lemon
  • 1 tbsp whole capers, rinsed and finely chopped
  • 2 dashes Worcestershire sauce
  • salt to taste


In a small bowl, whisk together for the lemon-caper aioli.  Cover and store in the fridge until use.

In a bowl mix together the egg, mayo, mustard, Worcestershire, hot sauce, parsley, scallions, salt and pepper.  In a separate bowl, mix together the flaked tuna and bread crumbs, season with salt.  Gently combine the mayonnaise mixture with the tuna so the flakes stay somewhat intact.  Portion the mixture into 4 even batches.  Gently form each batch into a ball, careful not to squeeze and press too hard.  Lay the ball on a sheet tray or plate and press down with the palm of your hand to form a cake.

Heat a cast iron or heavy bottomed sauté pan over medium high heat.  Add the oil and when it starts to shimmer, carefully place the tuna cakes in the pan and cook on until deep golden brown, about 3-4 minutes on each side.  Remove the cake and transfer onto paper towels.

To assemble, combine the arugula, sliced celery and celery leaves in a bowl, dress with the olive oil, lemon juice and zest.  Season with salt.   Evenly distribute the salad onto 4 plates, place one tuna cake over each salad, add a dollop of aioli on each cake and finish with chopped chives

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Posted on October 14, 2017 and filed under AskNadia, Fitness Lifestyle, Healthy, Lifestyle, Tips.

Sustainability for the Fit and Healthy

TechStyle NYC shared some of the top wellness brands in the lifestyle industry. If you are paying attention to what you are putting in your body and how to stay healthy chances are you will want to concentrate on making your entire well-being a healthy one.

As a fairly new mom, I have been applying this mindset more and more because I want to set a good example for my little one. Having a healthy well-being is your entire lifestyle, take a look at few of my top picks below!

The Ultimate Cuff


Why should you sacrifice your style when it comes to maintaining a healthy well-being? You shouldn't! The Ultimate Cuff has come-up with a solution that not only will keep you stylish but will also encourage you to stay on track with your fitness regime. Creative Director Tiffany Castillo says: We created The Ultimate Cuff to ensure that women should never have to sacrifice their personal style — or their steps.  I love this statement, I am sure with this in mind many fashionistas are crossing over and becoming a fit fashionista! 

A Genies Dream


Having your period is something that you should never be ashamed about and A Genies Dream is helping women overcome that stigma! Not only is helping to get rid of the negative attachment to your monthly cycle but helping you get through that week with healthy goodies and pampering must-haves. 

I asked founder Allison Gondoli how has your subscription service changed the way women view health and wellness routine? She explains: It's changed the way we view our natural bodies. Instead of shaming ourselves that we are in our period. We are celebrating it!

What a great message and an excellent way to encourage female empowerment! 

K. Carroll


So not only have K.Carroll bags helped keep me put together between meetings and teaching classes but it also has kept me protected? How may you ask? All the bags from the past two collections and moving forward will have that RFID lining. This is essential for keeping credit cards safe and really helps to make them stand out as a brand and set them apart from other Vegan bags.

Yes did I mention the bags are made from vegan leather! Affordable, stylish and vegan...perfection!

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Fit Moms Barre Workout at Saks Wellery

Photo Cred: Eimy Figueroa

Photo Cred: Eimy Figueroa

Barre workouts really helped to keep me active, challenged and in shape during my pregnancy! I am so grateful that I got certified just a month before discovering I was pregnant. Luckily I was able to teach barre my entire pregnancy and all my students pregnant or not were able to walk away with a solid workout.  

This is why I am so happy to announce I will be teaching a Fit Moms Barre Workout with Well Reserved on October 15th at Saks Wellery.  Well Reserved offers classes to best friends and small groups that want to experience a workout without all the hassle that you may get with coordinating a group workout at a gym.

Grab your friend pregnant or not and join me for a workout on Sunday, October 15th! To reserve your spot today visit:

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!





Posted on October 3, 2017 and filed under AskNadia, Barre, Fitness Lifestyle, Lifestyle, Trainer.

Mind and Body Transformation: Allie Ruby


Here is a little Monday motivation for you! Allie Ruby lost 75lbs and found happiness with fitness! Instantly I gravitated to her story for several reasons and wanted to get her story on my blog! Below you will find my interview with Allie, she shares her fitness journey and her fit family connection with

NMF: I LOVE your IG handle, do you think losing the weight for yourself is why you were able to successfully lose it and keep it off?

Thank you! It actually wasn't my first choice for a username, but it ended up fitting me perfectly!  Around the time I was using for at home workouts and nutrition I was also using Tumblr. My username was "Imdoingitformysef". I wasn't finding the kind of inspiration and motivation I wanted and needed on Tumblr so I deleted my account. 

I actually didn't use any social media for about a year. Within that year I got sciatica! I healed 8 months later and I actually gained some weight back - definitely a mental game and slightly embarrassing. I told myself I was going to go balls-to-the-walls this round and do everything I could to see how drastic of a change I could make physically. I wanted to use something to archive my progress, so I chose Instagram. Unfortunately "imdoingitformyself" was already taken. By this time I knew that I already made MONSTROUS behavior changes prior to my injury and I was already mentally deep into my transformation. So I chose "ididitformyself"

Ok, back to your question. 

Not exactly. I was at a time I could focus on myself. I'm your average people-pleaser type personality. I needed validation from others to know I was going in the right direction. When I started I was living by myself, just fulfilled the expectations of society (graduate college, and a great job, got a new car) and I thought what now? What do I want? What don't I want? 

The best thing I may have done was actually create my Instagram and first connecting with ("30 Days of Fit Challenge" back in December 2015 and then the 250KChallenge timeline worked perfectly with my Russian Kettlebell Certification training). By the end of the first month, I connected with thousands of people who were on the same mission as myself - to become their best self. It is SO hard living your daily life when not everyone understands WHY you are doing what you're doing, understands the struggle, has experience in what you're interested and can give you advice. Which is completely fine! But having a support system that can do those things is very...reassuring. I wouldn't say validating, more like you're not the weirdo for not being like everyone else.

Through my connections, I have been motivated more than ever to do what makes me happy. Being active and continuously throwing myself in new intimidating situations is a result of my little community :) I just so happened to keep it off.

NMF: Similar to you, I experienced weight gain in college. Were you fit before college? Was fitness always part of your life?

Fitness certainly wasn't a priority prior to college. Aside from soccer I didn't play any sports and actually took drums in band more seriously than being active. I grew up in Kasson & Rochester Minnesota (divorced parents) which means a lot of meat and potatoes in hotdish form (no it is not a casserole ;) ). I didn't have a problem with my weight in high school because of soccer and the food didn't really take a toll on me. Once I went to Iowa State University the most exercise I got was tailgating at football games.

I did date someone in college and we tried to use the gym a few times. I was the elliptical queen and didn't do much more than 30 minutes of work while reading textbooks. We would reward our hard work at the gym with $1-pint night.

NMF: How do you hope to encourage others?

Exactly what I learned from - to work toward YOUR best self. I believe before we are born our world is already identified for us and so we go about living a life with expectations already in place. We believe that we will only find happiness if we do these things in a particular order and at a particular time because we see everyone else doing these things so we expect they do them because they are happy. I tried to follow the plan, tried doing what everyone else did in and out of the gym and I was miserable until I gave up a "plan" and did what felt RIGHT for me. We don't need to be doing what everyone else is doing. We can be inspired, influenced and motivated by others to become our best selves but we don't need to behave, feel and be who they are. 

I'm going to break the fitness standard - you can change your life with fitness but you can do it your way and define your own standards. The stereotype has been so focused on getting that perfect stage ready body and then we hold ourselves to this expectation to consistently be this perfect human physically, mentally and emotionally. THIS ISN'T POSSIBLE. I hit my goal weight and once I was there I was already over it months prior. I avoided so many potential memorable experiences, continued to punish myself mentally for eating foods I enjoyed and stopped taking care of my spirit, the real Al Pal. 

I lead by example. If you're going to talk the talk you better walk the walk. I know I hold a power to influence people with my transformation. I will continue to use my Instagram sharing what REALLY happens in my life. That's what the family does - we give back to those who helped us. I share the dirty, personal and embarrassing moments. When I started on IG I believed I had to be the perfect human described above physically, mentally and emotionally because I didn't see the REAL human emotion and life behind the accounts. There are so many other phenomenal and amazing individuals I have "met" through IG who hold a similar power and we're going to change this fitness standard.

NMF: Back to your IG, it's so inspiring! Have you received positive feedback from your posts?

Thank you! I have actually! I had absolutely no idea how big of an impact sharing the mental side of a transformation was to people. It isn’t something a lot of people want to talk about and I think the reason why is 1.) Nobody likes to be seen starting from the bottom. I don’t care that I’m starting from the bottom (exp powerlifting) failing and struggling because I have done it before. I needed someone doing this when I was in the beginning days of my transformation

2.) Nobody likes to talk about their feelings. IG has this horrible stigma to be “perfect” with all the right lighting and all the perfect lifts. No, working out is ugly. Transformations are ugly. It can be a super ugly road to change your entire life. Why not find someone who has done it?

I have definitely shifted from the extrinsic transformation to intrinsic transformation. It is so so powerful to understand your real RAW self.

NMF: When did you become a BB Ambassador? How has that role influenced your lifestyle?

I became a Ambassador in June 2016. I overcame every grateful emotion you can think of. BBCOM was the biggest turning point for me to really kick my tail into gear from the very beginning of my transformation. Then the people behind this company thought my work ethic, attitude and hunger represents them...WHAT?! How can this not influence your lifestyle?! The biggest company in the fitness industry thought I was worthy of carrying their name?  I wouldn't call it validation it is more of a "Hey, you're kicking ass and we want you to help us help others to kick ass and share your story".

Being a part of the BBCOM Family gave me a whole new level of support. The first thing I learned was how being an ambassador has far less to do with a product than it does the people - I believe you will hit all milestones you set if you have a strong and supportive community. I love the products, but BBCOM really gave me more family.The people of this company genuinely care about my opinion! It still amazes me to this day.

My lifestyle has changed a lot since I became a BBCOM ambassador. I have always done what I've wanted to do, but having the support of my BBCOM family is indescribable. For example...I've never done a bodybuilding show. I was in the works for my first one but surgery and life got a hold of my finances so I shifted to another area I was interested in - powerlifting. I ABSOLUTELY LOVE IT. You see, doesn't care what sport you're doing. They only care that you are working hard as hell to become your best self. Since becoming an ambassador my confidence in my physical and mental toughness has grown every damn day. It's all about the people I've found through BBCom.

For more information on Allie click here

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

A few tips and tricks for staying on track with your workouts!

When life gets hectic and fatigue kicks in, sometimes it can be difficult to stay on track with your workout regime. I shared some tips with Tommy John and one of my favorites was featured in the graphic below! For some motivation keep reading below.

1. Laying out workout clothes the night before: This trick helps me to mentally prepare for the workout it's the first thing I see in the morning. 

2. Scheduling workouts: In addition to the classes I teach per week, I add classes that I want to take to my calendar as well. It's a way of keeping an appointment with myself to workout. 

3. Pack a healthy snack/Protein shake post workout. Good habits that are practiced after my workout helps me stick to healthy food choices for the remainder of the day.

4. Treating myself after a grueling/challenging fit session. This could be my favorite facial mask or the sauna, I never opt for treats that concern "cheat foods".

Take a look at a few additional tips from fellow health and fitness experts in the industry including NMFIT! 

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Tips and Tricks to Stay Active While Camping

Camping is a great way to bond, get in touch with nature and score a decent workout too! There are a multitude of options and resources when it comes to camping and selecting the right campsite. Still not sure if camping is for you? Continue reading below to feel fully prepared and convinced that it’s worth the trip!

Health Benefits

Not sure if camping is for you? Consider some of the health benefits:

  • Fresh air
  • Socialization
  • Exercise
  • Less Stress

For the full article visit my column on Binge Magazine by clicking here!

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Take a Moment to Pause and Restore

Disclosure: This is a sponsored post by Athleta, all opinions are my own. 

Encouraging women to a take a moment to pause and restore from the hustle of everyday life is my kind of campaign. I have teamed up with Athleta to spread the importance of taking a moment to be mindful and restore.

The brand's new line Restore offers lush, comfortable and sustainable pieces for your days off from working out. 

I was personally inspired by these pieces the moment I put them on. The soft and comfortable feel allowed me to just relax. I cashed in my rest day for an afternoon outing in New York walking around and enjoying the summer weather. 




As a new mom, being encouraged to find my moment of calm and restoration is welcomed not only does it help be a better mother but also a better person, business owner, and wife! My new normal these days and time to restore is scheduling a few moments early morning before everyone gets up to get things done for myself. This includes anything from a facial mask, planning out my day with a to-do list, making a healthy breakfast, a motivational read/video or journaling. 

Photo: White With Ease Tank and Restore Black Jogger

Photo: White With Ease Tank and Restore Black Jogger

Take a look at a few of the Restore line highlights:

  • Made from sustainable fabrics that weave in nicely to your wardrobe
  • Ultra lush & comfortable feel
  • Neutral color palette and sheer comfort
  • Relaxed and flattering fit 
  • Breathable organic cotton
  • Seamless, soft, chafe free
  • On trend 
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How do you reboot and give yourself needed me-time when you are busy with everyday life? I am going to attempt bullet journaling this week! 

Instagram: @NadiaMurdock

Instagram: @NadiaMurdock

For more information on Restore visit:

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!