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5 Steps to Lasting Health and Fitness

5 Steps to Lasting Health and Fitness

 After a dental procedure, my dentist recommended a liquid diet. Now, being a lady from the south where beef is a staple, the thought of only shakes, broth and water were not what I had in mind. Drudgingly, I went to the market and grocery store and brought some organic (at least that’s what the can said) canned soup.

I got home, opened the can of soup and added freshly ground pepper. In between the drool from the Novocain and Motrin (probably shouldn’t have taken both) I thought the soup with the touch of fresh ground pepper was quite tasty. After two days of the same soup, it began to taste bland. By the third day, I switched from fresh black pepper to my favorite fat burning spice cayenne pepper. After putting cayenne pepper in the soup, the only thing I could taste in the bland soup was the cayenne pepper, what a waste. So, it was pepper with a little bit of soup.

I was becoming frustrated with the pain in my mouth but my appetite continued to increase.  As the thought of the messed up organic soup haunted me, I needed to be delivered from the horrid peppered soup concoction. So, I did what any girl would do.  I called my mom and here she comes to save the day. (In my ”Mighty Mouse” themed song voice, one of my mom’s favorite cartoons, Check out the theme song from back in the day  )

So, Mom to the rescue, and truly she was like a superhero chef because she was certainly amazing in the kitchen. In a matter of minutes, my mom whipped up a homemade vegetable soup with organic seasonal vegetables that were out of this world. I guess it had been a while since I was home and had a chance to experience my mom’s amazing culinary skills and home cooking. So, not to divulge my mom’s oh so delicious wonderful roasted vegetable soup recipe, here’s the abbreviated version of her soup.  (You may tailor your vegetables based on what you like)

1st. She started the base of the soup with seasonal organic vegetables (sweet potatoes, butternut squash, celery, onions, garlic, bell peppers, and low sodium vegetable broth.

2nd Roast vegetables with sea salt and cayenne and Braggs amino acids.

3rd Add roasted vegetables to simmering vegetable broth and voila’ you have a tasty, delicious homemade soup in less than 20 minutes. The distinct difference in the canned soup and homemade soup is inexplicable. For the next 3 days, my mom made homemade soup and I can still remember how amazing the soup was in comparison to the canned soup. The homemade soup was so good that I still ask my mom to make soup whenever I go home. Did it take longer to prepare? Yes, it did. Was it worth the wait? I can unequivocally say, YES.

Are you scratching your head and wondering how canned soup and homemade soup have anything to do with fitness? Well, often our approach to fitness and health is a lot like canned soup. It’s convenient, packaged nicely and on the outside, it has all the stuff we want instantly: organic ingredients, healthy and good for you, packed full of vitamins and vegetables. But, what about the stuff we don’t want: the sodium content packaged in a can and the shelf life is usually 1- 3 years. So, can it be good for us or is it just convenient? But to get long-lasting changes we must be very careful about the vegetables we select and the process it takes. Here are 5 simple steps to make the process of lasting fitness feel and taste just like the process of making homemade soup:

5 Steps to Lasting Health and Fitness

1. Accept and embrace the process of true change. You may like the soup and tolerate the taste, but the lasting results come in the preparation and patience of the process. Discover and uncover what you enjoy about living a healthier journey and not just on social media. Join some meet up groups that embrace healthier lifestyles.

2. Shift your Attitude of working out by discovering activities that you enjoy that burn calorie. When was the last time you went roller skating or bike riding with friends?  Take time to discover activities that you enjoy that keep you moving.  A healthier lifestyle doesn’t always involve the gym. Just start consistently planning and consistently moving.

3. Figure out the areas that may be weak and replace them with a healthy substitution. For example, I love chocolate chip cookies. My substitution as a vegan is raw apple pie (which takes more time) or chocolate brownies with 3 ingredients and takes less than 15 minutes to make.

4. Prepare your day for success. Know what you are going to eat during the day. Pack your car or purse with healthy snack options like bars with ingredients you can understand or apples, bananas or almonds.

5. Surround yourself with people who will encourage you, and go on the journey with you. If your spouse, best friend, sister, co-worker or partner are willing and committed to taking the journey with you, share your goals and plan, and get started.


 Here’s another great Roasted Vegan Soup Recipe to Try:

Organic Kitchen Roasted Vegan Vegetable Soup


For a Spicier vegan soup option with Curried Chickpeas Check out Chef Chris Albon:

This vegan soup recipe takes less than 15 minutes:

Vegan Caribbean Curried Chickpea Veggie Soup:


Madison Chase, Madison Chase Fitness does not own the copyright for any of the video links or blog post links shared in this blog post. No copyright infringement was intended in this blog post. The content was shared for educational, health and wellness purposes only. To find out more information on CarribeanPot on Chris Albon please visit YouTube page: For the Mighty Mouse theme music please visit the Youtube page listed in the link. For more information on what the organic kitchen is cooking up please visit:



 Madison Chase is a certified personal trainer, author, and motivational speaker. Her career in health and fitness began with 10 years as a classical ballerina and 17 years as a certified personal trainer: Training with Fort Worth Ballet, Julliard, School of American Ballet, Arts Magnet High School, Houston Ballet, and Interlochen School of the Performing Arts, as a Certified Trainer to the Stars and the Star in YOU, Madison has appeared on the Kris Jenner Talk show and NBC as a live fitness expert. Madison’s clientele includes entertainment industry executives, professional athletes as well as Hollywood’s A-listers working with notable celebrities such as Robert Pattinson of Twilight and Chris Tucker of Rush Hour. As the world’s only 3 Time Miss Fitness ESPN Champion Madison has appeared in more than 450 fitness videos, infomercials, and fitness related industry media.  Some of her major fitness videos include “Core Secrets”, by Gunnar Peterson (Trainer to the Kardashian Family), “Barry’s Boot Camp Workout Series”, Harley Pasternak’s 5 Factor Fitness, and “One of Body by Jakes” Fitness Models. Check out her next fitness column right here on

On February 21st, 2017, posted in: BLOG by

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