RED WHITE & BLUE CHEESECAKE BITES

LESS THAN 5 MINUTES TO MAKE

By Tammy Patnode

If you have a craving for cheesecake these little tasty treats will have your craving satisfied for sure!

The delicious taste of cheesecake and the addition of your favorite summer fruits and protein powder combined with NOW Foods Better Stevia is the perfect summer combo.

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STEPS TO ACHIEVING OPTIMAL WELLNESS

BALANCE YOUR HEALTH BALANCE YOUR LIFE

By Jane Sandwood

When it comes to achieving optimal health, you get exactly what you give your body in return. As humans, we strive to achieve happiness, good health, and overall wellness. We want to become the best versions of ourselves rather than the average Joe.

 

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EATING FOR AUTOIMMUNE DISEASE

WHEN YOUR IMMUNE SYSTEM TURNS ON YOU

By Tammy Patnode

I’ve heard it all too often, people that are diagnosed with an autoimmune disease and are never told that their dietary habits can be adding to the problem. We are in a pill popping society. So much can be avoided simply by changing your lifestyle.

 

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3 MUST HAVE ESSENTIAL OILS FOR YOUR FITNESS ROUTINE

ESSENTIAL OILS & YOUR WORKOUT

By Jane Sandwood, Guest Blogger

One under utilized way to incorporate essential oils into your life is in your pre/post workout routine. When used appropriately, the right essential oils can make your workouts healthier and more effective. The key is knowing which oils to use for your desired results. Explore three ways that essential oils can take your fitness routine to the next level.

 

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HOW TO ACHIEVE YOUR FITNESS GOALS BY THE END OF THE YEAR

STILL TIME TO REACH YOUR FITNESS GOALS

By Helen Bradford, Guest Blogger

Fitness goals – the top priority point of so many New Year’s Resolution lists. However, as it usually goes, most of us somehow forget about the promises we made to ourselves as soon as February takes place. And then we soon realize that the half of the year is already behind us and that we haven’t taken even the first step towards fulfilling our resolution. But, it’s not time to give up on your mission yet! Here are some proven ways to achieve your fitness goals by the end of 2018.

 

 

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KEEPING YOUR INNER CIRCLE SMALL

MEASURING UP YOUR INNER CIRCLE

By Desiree Hendrickson

I’ve been told you are the “average” level of success measured by the 5 people you spend the most time with. If you sat down right now and wrote out the names of those 5 people, where do you stand in that inner circle? How is your time spent with each individual? Do you value each person as a positive aspect to your life? Perhaps to start, you will need to identify what your goals are.

 

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5 REWARDS THAT DO NOT INCLUDE FOOD

5 NON-FOOD REWARDS

By Faith Ellis

Nailing your workout and sticking to your healthy meal plan is a major success and a sure way to hit your health and fitness goals. When you meet your goals, you probably have a reward in mind that keeps you motivated to keep going for the goal and treat yourself when you get there. Does your goal and reward look something like this…

 

 

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YOUR DIGESTIVE SYSTEM & YOUR GUT

TRUST YOUR GUT

By Christine Anne Schmieden

Poor digestion affects 70 million people every day. Think about it. Our digestive system manages a number of important processes from the breakdown of our food to nutrient absorption to running a two lane highway for communication to and from the brain. If our digestive system is in order, we feel great.

If it’s not, well…

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GUIDE TO YOUR PRE AND POST WORKOUT ROUTINE

THE BEFORE & AFTER 

By Scarlet Gratton, Guest Blogger

Everyone knows that a successful workout routine is much more than just sweating it out at the gym. 

Do you know what really needs to be done before or even after, in order to get the most out of your workout?

 

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TIPS TO KICKSTART SUMMER FITNESS

SUMMER FITNESS KICKSTART

By Jane Grates, Guest Blogger

Now that we’re heading into summer, we can finally safely say that we’re putting a long, cold, and dreary winter and spring behind us.  Soon our days will be packed with abundant amounts of sunshine, lots of toasty warm temperatures, and the lovely sounds of children playing outside all day long. 

 

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3 INGREDIENT PEANUT BUTTER COOKIES

CRAZY EASY PEANUT BUTTER COOKIES

By Tammy Patnode

These are by far the easiest, fastest peanut butter cookie recipe you will ever find!

In most peanut butter cookie recipes you will find tons of butter, tons of sugar and tons of carbohydrates.

The not-so-secret ingredient that binds all that peanuty protein goodness is an… apple!

 

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GREAT GLUTES WORKOUT | JESSICA ALLION

EASY EFFECTIVE GLUTES

By Jessica Allion

Grab your nearest barbell and get to work on those glutes.

These glute exercises are going to take you back to the basics. Quick & easy when you just want it…quick and easy.

 

 

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WHY YOU ARE NOT LOSING WEIGHT

OMG WHY ALREADY??? 

By Tammy Patnode

As a weight loss and contest prep coach, I see every shape and size coming to me trying to improve their health and physiques.

I hear so often,

I eat healthy! Why am I not losing weight?!”

Here’s why…

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4 EXERCISES THAT ARE A COMPLETE WASTE OF TIME

NO TIME FOR THAT

By Tammy Patnode

As a personal trainer and life long gym rat, I have seem my share of many so-called exercises that are simply a waste of time.

Here’s the list and why:

 

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5 BEST WORKOUT CHANNELS ON YOUTUBE

WORKOUT WITH YOUTUBE

By Faith Ellis

There are so many workout channels to subscribe to on YouTube! And we know our FitGirls out there would love to subscribe to every single one, but all you need are a few really great ones.

We have helped you narrow down that list to help you get started.

Here are 5 of the best workout channels to subscribe to on YouTube and why you need to add them right now!

 

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STRAWBERRY PROTEIN COOKIES

STRAWBERRY PROTEIN COOKIES

Recipe courtesy of Ladies, Lattes and Lifting

It’s getting closer to the time of when strawberries are at their best, so why not make a new recipe that incorporates these delicious berries? Especially now that my husband and I are growing our own strawberries. Bonus points: These have protein, are low in calories and carbs, and I mean – who doesn’t enjoy a yummy cookie? Continue reading

HOW TO KNOW YOU ARE AT YOUR GOAL WEIGHT

WHAT IS YOUR GOAL WEIGHT?

By Desiree Hendrickson

If you’re like a majority of the population, you’ve probably tried some kind of diet or cleanse at one point or another that you believed would help you achieve your goal weight. You  have also possibly gone through extreme highs and lows in search to find that perfect goal weight. That target weight where you perform at your best while looking and feeling your best. Finding the ultimate balance between an exciting social lifestyle, peak performance in training/activities, and maintaining a positive self-image.

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GOING BEYOND THE STRETCH | HEATHYR STANICS

SWEET INSPIRATION

By Heathyr Marie Stanics

“How did you get started in yoga?”

“I’m not flexible at all. I can’t even touch my toes. Can I still do yoga?”

“Can you give me instructional advice? I want to do what you’re doing, but don’t know where to start.”

 

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FAITH’S FAVORITE MEAL PREP LUNCHES

EASY, DELICIOUS & HEALTHY

Meal prep makes staying on track and making healthier choices quite simpler. You have food already prepared, you just have to heat it up and enjoy!

However, I know that eventually we run out of ideas and the things we eat seem to become monotonous. That is why I have compiled a few of my favorite recipes I have used in the past for delicious and healthy lunches!

 

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HerSUPPZ BUNNY BAIT

SUPER KID FRIENDLY

So this recipe isn’t exactly super healthy but when you make good choices most of the time that leaves room for some indulgences!

When you consistently eat healthy and make the right choices your children need to see that you can have the fun stuff too! Moderation is hard and it takes practice.

We couldn’t think of a better recipe to practice on!

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BUILDING A BODY FROM THE VOICE OF EXPERIENCE

BUILDING TAKES TIME

By Tammy Patnode

I have been in the gym since I was 15. I picked up my first Muscle & Fitness magazine at age 20 and knew I wanted to look like the athletes they featured. Mind you, there was not many women in the sport then. Cory Everson and Lenda Murray were 2 women I aspired to look like. 

 

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PROTEIN PEANUT BUTTER EASTER EGGS

EASY & HEALTHY PEANUT BUTTER EASTER EGGS

By Tammy Patnode

Easter is just around the corner and with all those wonderful traditional Easter eggs and sweet treats around the house it would be easy to hop on that chocolate bunny trail of calories!
We have an egg-cellent alternative to those peanut butter eggs filling all those Easter baskets and grocery aisles! Continue reading

THE WORST WEIGHT LOSS ADVICE EVER

WEIGHT LOSS ADVICE YOU WILL WANT TO RECONSIDER

By Faith Ellis

The unfortunate part about the fitness community is that with all of the studies, data, and myths, it’s hard to determine what is truly fact or fiction. Especially when you are first starting out, it can be overwhelming with all of the contradicting information, for instance, how one day fat causes you to gain fat, and the next day eating too little fat will lead to weight gain. Wait…what? Continue reading

TIME TO RETHINK YOUR NEW YEAR’S RESOLUTION?

HAVE YOU GIVEN UP ON YOUR NEW YEAR’S RESOLUTION YET?

By Desiree Hendrickson

If you are one of the 80% struggling to keep your infamous New Year’s Resolutions, don’t worry.   We are only a quarter of the way through 2018. It is totally okay to take some time to refresh those resolutions!

So let’s see how you can get in the right direction again and don’t give up! Rethink.

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TRENDING NOW: NAKED EXERCISE

THE NEW FITNESS TREND IN NEW YORK

By Faith Engen Ellis

If you workout at a gym, you probably have a routine that consists of carrying a gym bag with you, packed with extra clothes to change into after your routine and a shower. With the latest fitness trend taking over New York, you can skip a step…sort of. Instead of peeling off sweaty workout clothes,  just head to the shower since New York’s latest trend is naked exercise.

 

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BRENDA AND HER WEIGHT LOSS TRANSFORMATION

INSPIRING TRANSFORMATION

By Brenda Forsyth

Growing up I was always a heavy kid, and as I hit my teenage years I managed to gain even more. Everyone would always tell me “oh you are just big boned” or “you are so pretty and wear it well”. 

Inside I was like, yeah right.   I didn’t show it, but it really bothered me.  Thank God I was never picked on or teased about it. Continue reading

SENSUAL ESSENTIAL OILS FOR LOVE, ROMANCE & PASSION

**CAUTION: WILL CAUSE ROMANCE

Out of the basic five senses our sense of smell is often the most under-appreciated and under-utilized.

When we smell something it sends a message to and from the brain.

You may find a certain scent reminds you of a familiar setting and bring about memories and feelings of another time and place. There are scents that will prompt a release of chemicals that bring forth emotions and desire as well. Continue reading

ARE YOU GETTING ENOUGH SODIUM?

SALT101

By Tammy Patnode

We are always told to avoid sodium for the negative effects it has on the body.  

But what about the positive effects?  Continue reading

5 TIPS TO TRAIN AROUND AN INJURY

TRAINING WHILE INJURED

By Felicia Williams

Whether you’re just starting to find your groove in the gym or you’re a competitive bodybuilder, injuries can happen to us all. When you push your body, sometimes you can go too hard and have an injury – like cranking it out on that extra mile run or simply have a minor accident like tripping during a box jump. Continue reading

COMBAT ACNE USING TEA TREE OIL

MILLIONS OF ADULTS SUFFER FROM ACNE

In fact, an estimated 70% to 90% of young adults, both males and females, suffer from acne prone skin.

Recent studies show that there is an increasing amount of adults facing acne issues as well. Yet so many are unable to find a treatment that actually works! Continue reading

YOUNG LIVING THIEVES VS NOW SOLUTIONS NATURE’S SHIELD

YOUNG LIVING vs NOW

Essential Oils have been around for thousands of years.  The recipes for these oils were written on Egyptian temple walls in hieroglyphics.  The oils were used by doctors and priests who were dedicated to the production and blending of the oils. Continue reading

YOUR LAST WEIGHT LOSS RESOLUTION | KRISTI ROMERO

WEIGHT LOSS RESOLUTION

By Kristi Romero

January 1st is right around the corner. Have you made your New Year’s Resolution?  Is it the same resolution as last year? And the year before that? Does it have something to do with losing weight or getting in shape? 

If you answered yes, you are definitely not alone. Continue reading

HOW TO SET NEW YEAR’S RESOLUTIONS THE SMART WAY

NEW YEAR’S RESOLUTIONS…fun!

One of the biggest things you learn when becoming a personal trainer, is how to properly set goals. If you set goals that are not well defined, you may often times end up failing and not meeting these goals.

The New Year brings New Year’s resolutions.   So let’s set goals the SMART way so you can be successful in 2018 and beyond!

 

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THE BEST TIME TO EAT CARBS FOR OPTIMUM WEIGHT LOSS

WHEN SHOULD YOU EAT YOUR CARBS?

For most individuals at least 70% of carbohydrate intake for the day should fall in the pre, intra, and post workout window for prime weight loss effects. Continue reading

HOW CALORIE COUNTING HURT ME

CALORIE COUNTING 

First off, this is not meant to discourage you, instead I am hoping it makes you aware.  I have always had body images issues and I want to help other people who battle the same demons. When I first began my fitness journey, I wish I would have had someone to support me. It would have been so helpful for someone to point out red flags and give advice, to answer my questions, because in the beginning, I was dumb to all of this. I had very little knowledge about health, nutrition, or fitness. I didn’t begin studying or researching it until a few months in. Continue reading

GETTING IN THE ZONE WITH THE ZONE DIET

GET IN THE ZONE

By Jane Sandwood

To get the results that you want, you have to exercise right, but you also have to eat right. Therefore, you need to have the perfect balance of nutrition and exercise.

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10 INSANE THINGS THAT HAPPEN TO A WOMAN’S BODY WHEN SHE LIFTS

INSANITY EXPLAINED

“Women will get bulky”

“You will look like a man”

“You shouldn’t lift, just stick to cardio”.

Their are tons of ridiculous myths that society and uneducated individuals with no experience will believe. But I am here to tell you… THEY ARE WRONG. Continue reading

5 SUPPLEMENTS YOU SHOULD BE TAKING AND WHY

 

It’s overwhelming when you first decide to commit to a health, wellness and fitness regimen. It’s almost scary enough to completely deter you.

Some of you, may be thinking more is better – more cardio, more supplements, and the unfortunate part, less eating. Continue reading

7 WAYS TO CRANK UP YOUR METABOLISM

CRANK IT UP!

Many women feel like they can’t lose weight or burn fat because of a “slow” metabolism. There are a lot of factors that influence metabolism like your age, body composition and activity levels. But, there’s hope! You don’t have to stay where you are.

So can you really speed up your metabolism?

 

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EASY CHRISTMAS GIFT GRANOLA

 

 

Are you looking for a super easy gift for everyone on your list?

Christmas Gift Granola is a great gift to have ready for those spontaneous holiday pop-ins or to give your kid’s teachers! Continue reading

16 TIPS TO GET BACK ON TRACK | NICOLE WILKINS

Nicole Wilkins knows how to stay on track and wants to share with you her tips and strategies to Get Back on Track!

Did you overdo it a bit too much over the holidays or at a party last night?

Worrying about it won’t help. No one is perfect. Continue reading

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR TAMMY PATNODE

 

Tammy Patnode is an IFBB pro physique competitor and when she is not competing she is judging the competitions. Her passion includes assisting others in contest prep, general training and weight loss programs for both men and women. Continue reading

MY TOP 3 PODCASTS ON NUTRITION AND FITNESS

 

Podcasts are becoming a big thing, especially with Sirius radio options now. You can also listen to them on your phones and download a whole podcast segment.

A podcast is an episodic series of audio or video segments. They can be short or long, and the subject ranges from politics to absolutely random content. Continue reading

FINDING THE RIGHT COACH FOR YOU

 

When I set the goal of competing in a bodybuilding show my initial thoughts were only surrounded by the end result. I was confident I knew what I was getting myself into.  The idea of finding the right coach was not on my short list of things to add to this already overwhelming sport.

 

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DRINK UP! HOW TO STAY HYDRATED WHEN WORKING OUT

3 REASONS TO DRINK MORE

By Jane Sandwood

How far would you expect your car to go without gas? Not very far, right? So why do we often expect our body to perform at its best when we’re not hydrating ourselves properly?  To stay hydrated when working out can make or break a great workout! Continue reading

FINDING YOUR MENTAL STRENGTH

By Karlee Simkowskie

I am not in shape.

I am not muscular enough.

I am not strong.

I can’t do this.

What if I don’t succeed? Continue reading

WHAT FITNESS TRACKER IS RIGHT FOR YOU?

 

There are so many new options in wearable fitness trackers, it can be hard to know where to start. Depending on your goals and your personal style, each tracker has something good to offer. Continue reading

PUMPKIN PIE PROTEIN MUG CAKE

 

We love the idea of whipping up a quick mug cake that won’t send your macros through the roof!

We combine all the healthy benefits of pumpkin and the delicious taste of Gaspari’s Precision Protein in either Vanilla Ice Cream or Cinnamon Cereal Crunch to satisfy those cravings! Continue reading

THE DIRTY LITTLE SECRET | BINGE EATING

SHHHHHH

BINGE EATING and DISTORTED EATING.

As a coach and competitor, I see and live the struggles that so many face in finding a healthy relationship with food. Whether you are a competitive athlete, a stage competitor or simply ‘dieting.’

The following are 2 super simple steps on how to control binges.

 

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IS YOUR GYM CLEAN ENOUGH?

3 THINGS YOU CAN DO TO KEEP YOUR GYM CLEAN

By Jane Sandwood

What contains 362 times more bacteria than a public toilet and 79 times more bacteria than a water faucet?

Gym equipment. Continue reading

5 WAYS TO MAXIMIZE YOUR POST WORKOUT RECOVERY

MAKE YOUR WORKOUT COUNT

What you do post workout can be just as important as what you were doing during your workout.

You can train with 100% maximum effort day in and day out, but what you do out of the gym can be just as important. Continue reading

GETTTING TO KNOW HerSUPPZ BRAND AMBASSADOR | DESIREE HENDRICKSON

 

Desiree is a HerSUPPZ Exclusive Brand Ambassador.  

She thrives on balance between her impressive personal goals and her empowering professional life. She is strong and smart and loves to learn new ways of challenging herself.

We see Desiree’s greatness and know you will quickly see why we chose her to inspire and motivate YOU also. Continue reading

NOT SO SCARY HALLOWEEN TREATS

Halloween treats can be very haunting to the waistline but they don’t have to be! If you know just how many treats you can have it will keep you on track and those treats won’t play tricks on you! Continue reading

BREAST CANCER & FITNESS

Did you know that you can reduce the risk of breast cancer coming back by exercising during and after treatment?

Most will do whatever it takes to prevent cancer from coming back, which usually includes living a healthy lifestyle. Therefore, eating healthy foods and working out 30-60 minutes a day at least 5 days a week will increase these chances. Furthermore, it will also help with self-confidence, improve your mood, reduce fatigue and of course keep you healthier. The stronger your body is during treatment the faster it can recover. Continue reading

CINNAMON SWIRL PROTEIN COFFEE CAKE CUPCAKES

 

We have taken the wonderful ingredients of cinnamon coffee cake and made it even better with the addition of protein …of course!

We made it with the delicious CTD Sports IsoLicious flavor of Cinnamon Cereal Crunch and we have also made them portable!

Protein-packed and portable for today’s busy mornings.

Keeping them in a single serving size will make it easier to stop too! Continue reading

CHOCOLATE PROTEIN LAVA MUG CAKE

This mug cake recipe is for the serious choco-holics out there!

The lava is the hand full of decadent chocolate chips added in the second half of cooking!

Worried about the macros?

No sweat…

…just omit the chocolate chips! We promise this Chocolate Protein LAVA Mug Cake will still be absolutely satisfying!

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5 FAVORITE EXERCISES FOR LEGS ABS UPPER | FAITH ENGEN ELLIS

FAITH’S FAVORITES

https://hersuppz.com/blog/5-favorite-exercises-for-legs-abs-upper-faith-engen-ellis/By Faith Ellis

We hope that by now everyone understands that we cannot spot reduce fat on the body. 

Fat loss happens to reduce from wherever it wants.  It will come and go as it pleases according to your individual genetics, and there is nothing we can do about it.

However, once you get down to a low enough body fat percentage, you can choose exercises that define specific areas by focusing on them more.  

 

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HOW CAFFEINE CAN GIVE YOUR WORKOUT A BOOST

Ever wondered why caffeinated beverages and pills are a common supplement category among athletes, bodybuilders, and fitness enthusiasts? It has been proven through numerous studies that caffeine can enhance focus, muscle strength, endurance, and pain tolerance, which collectively can make a significant difference in your workout performance.

In fact, it is so effective that it remained in the World Anti-Doping Agency’s list of banned substances until 2004.  Here is a look at how caffeine can give your workout a kick.

 

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HerSUPPZ ULTIMATE WORKOUT PLAYLIST 1

What is the #1 gym essential for almost every fitness enthusiast?

The Workout Playlist.

It is basically free and people have been known to turn their cars around if they do not have a way to listen to it.

You can use it at the gym or outside, and it can push you to do things you had no idea you could do.

A workout playlist can make or break your workout whether you are huffing it on a dreaded cardio machine, pressing ‘play’ on a workout video or pounding the weights at the gym.

Some use their playlist as a distraction, some use it to get pumped up and some use their tunes for both.

We asked our exclusive HerSUPPZ Brand Ambassadors to share with you their must-have music that keeps them motivated in the gym!

 

 

Libby’s Workout Playlist

Runaway – U&I 

HALO – Beyonce  

Cherry Pie – Warrant 

Paradise City – Guns n Roses 

Miss Nothing – The Pretty Reckless 

 

 

Rock You Like a Hurricane – Scorpions 

Seven Nation Army – The White Stripes 

Till I Collapse Remix – Eminem, feat. Tupac, 50 Cent & Nate Dogg 

Thunderstruck – AC/DC 

Side to Side Remix – Ariana Grande (High-Rizers Remix) 

 

 

 

Christine Anne’s Workout Playlist

Cool Girl (Vana Remix) – Tove Lo 

Try Me – Tropkillaz  

Back Up – Dej Loaf  

Where Are U Now – Skrillex & Marshmello Remix 

Horns – Bryce Fox  

Starboy – The Weekend 

Capsize – Frenship  

 

 

Ain’t My Fault – Ara Larsson

 Believer – Imagine Dragons

 Make Me – Britney Spears  

Bad B!t*h – Bebe Rexha  

Burial – Yogi & Skrillex Remix  

 

 

Desiree’s Workout Playlist

B!t*h Betta Have My Money – Rihanna

Get It Girl – Bun B. feat. Ying Yang Twins  

Dark Horse – Katy Perry  

Radioactive – Imagine Dragons 

Make Me Proud – Drake  

 

 

All You – The Cataracs  (explicit)

She Knows – Ne-Yo  

Beast – Rob Bailey  (explicit)

Jump – Lupe Fiasco   

Humble – Kendrick Lamar 

 

 

Faith’s Workout Playlist

Good Girls & Bad Guys – Falling in Reverse  

HandClap – Fitz & The Tantrums  

Situations – Escape the Fate  

Sex Metal Barbie – In This Moment 

Powerful – Major Lazer  

Beggin For Thread – Banks   

 

 

Cinema – Skrillex  

Downtown – Macklemore 

Electric Love – Born  

Friends & Alibis – Escape the Fate 

 

Felicia’s Workout Playlist


Seven Nation Army – White Stripes

Smells Like Teen Spirit – Nirvana

Strange Times  – The Black Keys

Welcome to the Jungle – Guns N’ Roses

 

Immigrant Song – Led Zeppelin

Miss You – Rolling Stones

Eye of the Tiger – Survivor

Stronger – Kanye West

Pretender – Foo Fighters

Howl – Florence + The Machine

 

 

Jessica’s Workout Playlist

Love of God – Saigon Kick

Colors – Saigon Kick

Good – Better Than Ezra

What? – Rob Zombie

Strip That Down – Liam Payne

Cherub Rock – The Smashing Pumpkins

One – Creed

Don’t Look Down – Martin Garrix feat. Usher

Everything You Want – Vertical Horizon

Don’t Change – INXS

Madness – Muse

Take A Picture – Filter

Never Gonna Stop – Rob Zombie

 

Looking for more? Copy and paste the link below in your browser for…

 HerSUPPZ Ultimate Workout Playlist 2 ♪♫♪ 

 

 

 

 

 

Let us know what you think! We love hearing from you!! Leave your love in the comment section below or email us at [email protected]!!

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Don’t forget to sign up for our Newsletter! 

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | FELICIA WILLIAMS

Felicia is a HerSUPPZ Exclusive Brand Ambassador.  We see her greatness and know you will quickly see why we chose her to inspire and motivate YOU.  

She is powerful and smart and we wanted to share with you how she finds her strength.

Felicia is a fiery-fit-mom and elite nationally-qualified USAPL powerlifter from Nashville.   She is a busy working mom who balances the demands of work and parenting a toddler while pursuing her fitness goals.

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TOP 5 PROTEINS FOR WOMEN | POST WORKOUT | MEAL REPLACEMENT | BAKING

Experts have continually debunked the myth that it is possible for women to get man-like muscles. Unfortunately, many women still believe that protein will make them grow hair in uncommon places and start talking in a deeper voice.

Unless you are taking testosterone, I assure you these things will not happen.

The truth is women do not have the hormonal environment to grow a big ‘manly’ physique.

 

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5 TOP TIPS TO BUY WORKOUT CLOTHES

When picking out workout clothes to go to the gym it’s important to buy good quality material.  You want it cost effective, but also hold out through strenuous lifts or a good session of cardio.

Investing in gym clothes can add up quickly between good shoes to run or lift in, leggings that are “squat proof” or a tank that will hold its seams for more than a few washes.

 

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THE ONLY GRANOLA BARS YOU WILL EVER MAKE

Okay, so there are a million and two recipes out there for granola bars. I know.  BUT this one is like the easiest and tastiest granola bar you will ever try!

This recipe is pretty versatile.  You could really change quite a bit if you would like to add chocolate chips or dried fruit such as cranberries, dried pineapple or mango…yum.

It is such a wonderful thing that we can find all these healthy ingredients more easily than ever.  You don’t need to go to specialty health food stores to find really good stuff!

Keep reading those labels and keep buying the good stuff.  Stores are listening!
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FROZEN PEANUT BUTTER CUPS

This is a super fun recipe to get the kids involved in because EVERYone loves Peanut Butter Cups! Pop them in the freezer and they make a great protein-packed and healthy snack!

For years chocolate and peanut butter has been a long time craving for many.  Anyone trying to lose weight wouldn’t dare tempt themselves with having this around the house.

Now you can include this recipe in your daily macro numbers and never feel like you are missing out again!
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YOU DON’T HAVE TO HIT THE GYM TO BUILD MUSCLE

 

HerSUPPZ Featured Favorites Presents…

Jane Sandwood has a busy workload with her full-time job, two young daughters, and an extended family to care for. She doesn’t always have the time to get to the gym. Jane has found ways to workout at home.  She has been able to build those muscles again while working out from home and wants to share them with you.

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5 NON-SCALE GOALS TO LOSE WEIGHT

 

Losing weight can be just as much of a mental battle as it is a physical battle. We hear all too often of ladies feeling discouraged with their weight or frustrated with the number on the scale that they begin to lose hope.

Utilizing other forms of non-scale measurements or milestones can prove we are making progress even when the scale isn’t moving! Continue reading

BEST PROTEIN BANANA CAKE

 

This banana cake recipe is a great alternative to banana bread, and the added protein powder will keep your diet in check. This cake is a little more dense but still is delicious and moist.

Plus, we top this banana cake with our alternative to the calorie-laden cream cheese frosting usually used!

 

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WHAT IS REVERSE DIETING & IS IT RIGHT FOR ME

WHAT IS REVERSE DIETING

The words “post contest rebound” are commonplace in the competing world.

They don’t have to be.

Reverse dieting means slowly adding calories back into your daily calories to avoid a sudden weight gain.

It has been proven that when a person implements this practice after a competition or the special event they can have great success in doubling or even tripling their carbohydrate intake with minimal fat gain.

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CAN YOU REALLY LOSE WEIGHT BY WALKING?

WALKING AND WEIGHT LOSS

By Desiree Hendrickson

If you were interested in losing weight, would you believe me if I told you that you could do it by walking?

It has been done and you can make it happen too.

 

We are all busy. We have personal and professional demanding lives that consume most of our time and energy. Because of this, we may feel as though the only way we can keep up with losing weight is through hours of cardio and/or high intensity training. But that kind of strenuous activity isn’t for everyone. In fact, your doctor may not recommend that for you.

Walking 3 to 4x per week for at least 30 minutes can help you lose weight.

 

Here are ways to lose weight by walking…

 

KEEP IT INTERESTING

I’m a person that needs to be entertained or busy almost constantly. So when I started to incorporate walking in my weekly routine I would change up my speeds periodically throughout my route to help keep the intensity up as well as keep myself entertained with keeping pace.

A few different paces to consider:

Stroll: this would be a pace that you could find yourself walking while grocery shopping.

Brisk walk: this would be a pace slightly faster than a stroll.

Power walk: this would be a fast walking pace where I’m pumping my arms to keep up the tempo.

For an example, I would start with a stroll walk to warm up and then transition into 1 minute brisk walk-2 minute power walk intervals, and then cool down with a stroll or moderate-walking pace.

 

FIND A WALKING PARTNER

Having someone to go on your walks with can also help keep things interesting. You should be able to hold a conversation while walking and this can help pass time. Almost any distraction you can have while walking will help make this seem like less of a workout, which is a plus!! Also, having an accountability partner will only set you up for success!

Have you ever considered adopting a pet? Dogs don’t just love to be walked, they need to be walked!

 

 

MEDICAL BENEFITS OF WALKING

It has been proven that incorporating a simple walking routine in your weekly schedule also has medical benefits. Walking can increase your cardiovascular endurance as well as improve circulation throughout the entire body. Improving your circulation can decrease  joint pain you may be having that is caused from a buildup of plaque deep in your arteries.

I work in an office where I’m typically sitting in a chair for about 8-9 hours a day. Because of this my legs to swell and retain water because of the position I’m in 80% of my day. I love nothing more when I get home than to go for a walk or run to shake out all the water retention.

 

 

 

SUPPLEMENT IT WITH HEALTHY FOODS

While walking is a great cardiovascular exercise, supplementing it with a healthy nutrition plan and plenty of water will increase your weight loss potential! Choosing healthy foods will provide endless benefits to your overall health, and the first being with weight control. Being sure to hydrate is important as well. I try to follow the suggested 1oz. of water per pound of bodyweight a day. So for example, if you weigh 130 lbs. you should be consuming at least a gallon of water per day. Hydrating enough will help keep you fuller longer!

So go ahead and put those walking shoes on, you CAN lose weight from walking. Like anything that is fitness related…you just have to start.

 

Desiree Hendrickson

Desiree is from a small town in southwestern Wisconsin. She’s enjoys everything outdoors and strives to live a healthy lifestyle.

Desiree believes life is about balance between a personal and professional lifestyle and continues to challenge herself with new goals and athletic pursuits to keep her body and mind guessing.  She believes that success in all aspects of life is the ultimate goal and looks forward to helping and motivating her family, friends and followers to be the best version of themselves.

Desiree’s favorite products for post-workout, she has two favorites: Xtend and ABC CORE Nutritionals. Xtend brand blends very well and is a very fine kind of powder.She loves all the flavors! ABC CORE Nutritionals is an extensive blend with multiple aminos that will assist in more efficient recovery. My favorite flavor is the Blueberry!

Desiree loves Optimum Nutrition Amino Energy to spice up any drink and helps give her a boost of energy. The Amino Energy Café series as an excellent substitute for creamer in my coffee. She uses flavors such as Watermelon or Blueberry mixed in lemonade or iced tea.

For protein her all-time favorite is Fudge Brownie flavor of Dymatize ISO-100. She has also tried  cinnamon bun, cookies & crème and they’re delicious also!

See all of Desiree’s articles on HerSUPPZ here! 

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Check out HerSUPPZ.com for all your best protein-packed recipes.  We have the best recipes using protein powder anywhere!  From mug cakes to layer cakes our vast library of recipes will have your muscles popping and waistline staying slim and trim!

Click below to find your perfect workout…

Desiree’s favorite products…

 

 

 

5 THINGS COMPETITORS MUST DO THIS OFF-SEASON

LOOKING ON WHEN YOU ARE OFF

Competing shouldn’t be something someone just jumps into without doing research and planning, so make sure you have a game plan for after the competition too.

Taking the time to plan your off-season will ensure a better prep for your next time on stage.

Here are 5 things to help you do that. Continue reading

LEMON RASPBERRY PROTEIN MUFFINS

The combination of lemon and raspberries are a classic flavor and these lemon raspberry protein muffins are simply the best.  These muffins are so moist and so delicious!!!

 

This is a great base recipe for any fruity muffin so any fruit would work!

 

Try blueberries, rhubarb, strawberries…??? Let us know what you choose we would love to hear how they turn out! Continue reading

FIBER FACTS 101 – ARE YOU GETTING ENOUGH

Dietary fiber is a carbohydrate.

In the last several decades carbs have gotten a bad rap, but fiber helps you feel fuller longer which aids in weight loss.

If an item contains fiber it is listed on a nutrition label as either soluble fiber or insoluble fiber. Both have incredibly substantial health benefits.

Continue reading

5 THINGS YOU CAN NOT LIVE WITHOUT ON YOUR WEDDING DAY

Your wedding day has finally come…

The day that you have been dreaming of. The day that you and your Prince Charming are finally married. You’ve had your Sara Burton wedding gown with lace appliques picked out by age 10, and the bridesmaids dresses were designed in your mind by 12.

Your cake would be 5 layers of a decadent vanilla sponge with a wonderful raspberry filling and buttercream icing…

or…

…you just realized your wedding day is less than 4 months away and the thought of trying to find a “perfect dress” among the miles of white tulle to choose from sends shivers down your spine and forces you to crawl in the fetal position.

 

Continue reading

A BUSY MOM’S GUIDE TO STAYING FIT

 

Whether you’re a new mom trying to get your pre-baby bod back or a seasoned veteran balancing busy schedules of middle schoolers, staying fit is hard. It requires time (that we don’t have) and discipline (that is usually spent elsewhere).

But it’s important.

With so many demands, it’s crucial that we take care of ourselves and make our health and fitness a priority. Continue reading

THINGS I SUCK AT

Mary’s Blog

 

So I have this blog about fitness and healthy living, but I am not amazingly great or perfect in my everyday life. I am not constantly living this way. I tend to share my challenges and achievements with you, but this is a lifelong journey. I make bad eating decision and get off track often. I am not doing it right all the time. I try, but I suck sometimes…or actually a lot, lately. I am human. I love PB&J’s, pizza, wine and chocolate and sometimes skipping an AM workout to snuggle my kids.

 

I write this blog about my accomplishments, my failures, my doubts, my goals, and my inspiration. But, it’s really not about me. It’s about real life. It’s about the challenges we each face. It’s about continuing to find your strength along the way. I want to inspire people, but I also want them to see the real me. I am just a normal person trying to do the best I can with what I was given. This is my journey and you have yours.  Nobody is perfect…all the time. We all suck at things.

 

I SUCK AT EATING CLEAN

I really suck at eating clean, especially for a long period of time. I can be really good for three days and then dream of eating a PB&J. Then BOOM…eating dirty. The truth is I am really sick of chicken. I didn’t think this could happen but it has. And, when I am eating clean, I tend to eat the same thing ALL THE TIME. Oatmeal with protein or eggs for breakfast. Chicken, broccoli and rice for lunch and supper. It’s so predictable and blah.

Don’t try to be too perfect or you will lose yourself and your motivation. I can honestly say that eating so perfect last year during my 6-Pack at Thirty-6 challenge  has really messed with my motivation. I have also seen this happen often with many show (figure and bodybuilding) competitors.

So I suck at eating clean, but I do eat pretty healthy. I don’t drink pop or processed foods. I enjoy pizza and wine. I guess this means that I like to enjoy life and I have a good balance. I celebrate with food and my family once in a while. I am real and indulge but some of those indulges remind me of why I eat healthy. I suck but will keep eating as healthy as I can.

 

I SUCK AT RUNNING

I am not fast. I don’t run enough to be considered a runner.  And why the hell did I sign up for another half marathon!?! 

But I do it! I run more and farther than I ever thought I could. Yeah, the 11 year old girl that ran a 12 minute mile in grade school and HATED running would never dream this would happen. But, I am currently (sort-of) training for another half marathon. Sometimes I don’t even want to lace up my shoes and run, but once I do, I am glad I did. I have found that running, no matter how fast or how far I go, is great for my mind & body. I suck but I will keep running.

 

I SUCK AT BLOGGING

I really suck at this as you have may have noticed. It doesn’t come easy for me. I really don’t find myself that interesting. I don’t do anything that great and I have a hard time putting myself out there. Honestly, it’s always at the bottom of my To-Do list. I blog about health and fitness in my life in hopes that I can inspire someone and to keep myself in check.

But, I had someone tell me recently that they missed my blog and hoped I was still writing. They needed some motivation, and quite frankly…I do to! So if someone is reading and getting inspired, then I will keep putting myself out there. I suck at this but I will keep blogging.

 

 

I SUCK AT LIFTING HEAVY

I have back issues from attempting to play college basketball. I also have shoulder problems that won’t heal. I limit myself because I don’t want to hurt more. I don’t push myself as much as I should.  I don’t lift as heavy as I could.

I suck at lifting heavy, BUT I lift as heavy as I can three times a week. Lifting can change your body in ways that cardio alone doesn’t. At 36 years old, it has changed my shape and my mind. I am more confident and my body is more defined. I can’t imagine what my body would look like without lifting. I suck but I will continue to lift.

 

I SUCK AT SUPPLEMENTING

I suck at remembering and being prepared in this busy life. Every morning I make sure my kids have their vitamins. I make my Amino Energy or coffee and then I forget to take my vitamins & fish oil. As I am rushing the kids to school and trying to make it to work, I forget to grab my favorite protein bars to get me through the day. When I travel to our other gyms, I often forget to pack my protein to take after my workouts. We sell all this at HerSUPPZ along with the FitMark Bags to keep you prepared, but I forget to take them myself.

 

I suck at being organized, yeah I am kind of a mess. But, when I am on my game and prepared, they are part of my everyday.  I feel so much better when I am properly taking care of my nutrition and take enough healthy food with me during my long days in different directions. I suck but I am going to use my new Suppz Shaker and put protein in the bottom right now. 

I SUCK AT PICTURES

Getting my picture taken…I hate this! I would love to show more exercises but I truly don’t like me on camera.  I have a lot of fun exercises I love to try in my classes or occasionally will put on Instagram, but I need to work on my camera skills. That, and my confidence.

I suck at this but I want to share new ideas. I love adding new moves to my workouts and would love feedback on them. I will try to suck it up and put myself out there more.

 

I DON’T SUCK AT EVERYTHING

While writing this blog, my son asked what I was writing about. I told him and he was like Mom, ‘why would you say that you suck at things? Cause you don’t.’

So, I asked my kids what they thought I sucked at & here are their responses…

You suck at nothing.” – Addie (5) 

You suck at eating candy…cause you don’t actually eat candy (well one time you ate a Twix, remember?).” – Jackson (7)

You suck at fishing or something.” – Ethan (10) 

Little people are the biggest confidence boosters sometimes! And remind us that we don’t suck as much as we think!

 

THINGS I DON’T SUCK AT.

Things I don’t suck at…working out/moving constantly. Drinking lots of water and eating healthy.  Have a healthy balance and enjoy life. The key is not to be too strict or limited that it’s hard to maintain that type of lifestyle. That’s when you can really start to suck. 

Be you. Make mistakes. Suck at things. 

Sometimes those things will remind you of why you keep trying or will push you to make a change to be better. Keep trying to find your strength in your journey. 

 

 

love to hear from you

Leave your love in the comment section below or email us at [email protected]!!

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BETA ALANINE 101

 

If you have used beta alanine, you have noticed the pins and needles sensation shortly after consuming it.

And if you have ever used a pre workout supplement you know what I am talking about. Some people find the feeling irritating, and swear they will never use it again. But, with an idea of what is happening and why, you might want to reconsider.

 

Continue reading

HIGH PROTEIN VEGGIE BREAKFAST MUFFINS

 

As a mom I try to sneak veggies in everywhere possible.

I try to get at least two servings in every meal and that even includes breakfast. Now a nice egg white and spinach omelet is awesome, but every once in awhile you have to have something sweet to start your day. Continue reading