REFINE YOUR POWERLIFTING ROUTINE By Jane Sandwood The United States is seeing an absolute surge of women in powerlifting, and for good reason. Strength training such as squats, deadlifts and bench pressing builds and works so many different muscles, ramps up metabolism and even protects against diabetes, osteoporosis and arthritis. Harvard researchers also found that in a study of 10,500, weight …
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?
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:
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 …
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 …
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?
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 …
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.
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.
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.
A positive thought process often leads to a greater chance of a positive and successful outcome. Furthermore, a negative thought process often leads to a greater chance of a negative and unsuccessful outcome.
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.
HerSUPPZ Brand Ambassador Felicia Williams shares with you the top choices and which ones are best for you and your lifestyle!
Whether you are a competitive athlete, a stage competitor or simply ‘dieting.’
HerSUPPZ Brand Ambassador Tammy Patnode shares her 2 super simple steps that can make a huge difference on how to control binges.
What you do post workout can be just as important as what you were doing during your workout.
HerSUPPZ Brand Ambassador Tammy lists the 5 key things that you can do now…
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.
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.
We asked our exclusive HerSUPPZ Brand Ambassadors to share with you their must-have music that keeps them motivated for any and EVERY workout!
She may be small in stature but she is strong and powerful and has a huge drive that will motivate YOU to Find Your Strength too! Felicia Williams is one of HerSUPPZ Exclusive Brand Ambassadors. To say she is a powerlifter is an understatement. She is that and so much more.
Get to know Felicia Williams and find out why she is a HerSUPPZ Brand Ambassador!
It is wonderful nowadays to have so many products available to help us reach our goals. Unfortunately, with so many choices it can get quite confusing and overwhelming as to what is the best to help us reach them.
We did the hard work for you and broke down the Top 5 Best Proteins for Post Workout, Meal Replacement & Baking!
Don’t be a slave to the scale. Sure weighing yourself is a fast and easy way of determining weight loss, but their are so many other ways!!
If you are not seeing that number budge on the scale try out these 5 other ways to determine if you are going in the right direction!
Reverse Dieting. You have heard of it, but the thought of having to go on yet another diet after your competition or special event makes you want to throw down a greasy burger and say, “the he!! with it!”
Find out exactly what reverse dieting is and if it is something YOU can realistically do …
Competing shouldn’t be something one just jumps into without doing some major research and planning, so make sure you take that same mind set to plan your off-season as well. It is just as important!!
If you have used beta alanine, you have noticed the pins and needles sensation shortly after consuming it.
If you have ever used a pre workout supplement you know what I am talking about. Some people find that 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.
First of all, mindset is everything. If you spend your time worrying about what you can’t eat or limiting yourself to plain tilapia and asparagus, of course you’re going to be bored. However, it can be hard to strike a balance between eating clean and not getting stuck in a food rut.
Our very own HerSUPPZ Brand Ambassador Christine Anne shares her tips to staying on track even when you are injured. These are practical and easy so you can heal faster and get after your goal or goals! Keep an eye out for Part duex…
Add one or all of these booty builders to your next glute day and you will be seeing some major improvements on your back side!
Take a virtual tour of a competitor’s kitchen and learn the top tricks of the trade that will set you up for success during your next meal prep session.
Goal setting is a way to prioritize your life. What is important to you? What do you want to achieve? You have to be able to answer these questions first. Read on to learn how to set actionable and measurable goals to prioritize your life.
Women and men both have testosterone and estrogen in their bodies. Just different amounts. A female with lower than normal testosterone levels or low T could benefit from a testosterone booster supplement…or could she?
If you have ever had the perfect PERSONAL TRAINER you know how valuable they are! They give their time, their passion and their lives to giving you their best!! But did you know they also have a day to be celebrated? Find out how this special day came to be and some great ways to just say, Thank you…
Do you need some gift ideas? Are you still trying to get everything you need for all the people on your Christmas list? No worries!
HerSUPPZ makes it easy to get all the gifts you need from the casual exerciser to the hard core workout warrior. HerSUPPZ makes it a one stop shop with super fast shipping and no hassle ordering!
Here are just a few of our favorite things that we know will make everyone on your fit list overjoyed to step up their game!!
As a coach and a long time competitor, one of the biggest struggles I hear is dealing with off season. So many people feel as though there is no goal in sight, so they get lazy and sloppy with their diet. If you choose the bodybuilding lifestyle, there really isn’t an off season. It’s just a different phase in your prep. To find out how to make off season easier…
Don’t be intimidated heading towards the free weight section… go ahead and dive into the pit of grunting, slamming and sweating. Lifting heavy weights is what is going to get you the curves, weight loss and defined muscles that you want! Find out what else lifting heavy will do for you…
Find out how Ryan Clark trains, preps for competitions and WINS…all while living with diabetes. No excuses.
“I finished up my squats and moved on to deadlifts. The moment I started making any noise such as, tapping the plates on the ground to come back up, I could feel their dirty looks. I was not dropping weights or going out of my way to slam anything.”
If you have been fortunate enough to never be ridiculed or judged or criticized…you are lucky.
Find out how Felicia fights the negative in her life and how you can too.
When I started to become more interested in fitness training about two-years ago I had this preconceived theory that it was almost impossible to be successful in one’s personal AND professional life. Find out if Desiree still believes this theory and how you can Find Your Strength in her story…
Nikki Lewis shares her trials, struggles, obstacles and successes in her newest blog!
IT ALL STARTED WITH A BREAKUP By Heathyr Stanics It all started with a breakup. Now I know that’s not a positive way to start a bio, but I swear it gets good. In 2011 I split from my then fiancé, and as it neared it’s ugly end, I turned to food and alcohol for comfort, as many women do. …
DEDICATION & COMMITTMENT By Tammy Patnode As a coach, a judge and long time competitor myself, I see people come and go rather quickly in the competition arena. People don’t often realize how hard it is to mentally prepare to compete. Here’s my list of things you must be willing to do in order to have a successful prep.
Often when we see someone set a lofty goal for themselves the first question we tend to ask them is, “why?” I, too, have been asked that same question many times over the past week. My response is usually a condensed list of my personal reasons for choosing to do the show, but as I was sitting here typing, I thought a better response would be, “why not?”
So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.
Women sometimes have the perception that weightlifting can lead to bulkiness and tend to steer clear of that area of the gym, when in fact, those free weights; when done correctly; can actually ensure your success. Read the beginners guide to selecting the proper weights to be used for lifting and #FindYourStrength in the gym.
…sometimes it’s important for us to take a step back and not be so hard on ourselves about getting to the gym. Which Gym do you have a relationship with?
Some women get intimidated heading towards the free weight section… afraid to dive into the pit of grunting, sweating and good looking men Don’t be! Lifting heavy weights is what is going to get you the curves, weight loss and the toned muscles that you want!
…other than the obvious …let’s cover a few mistakes that are easy for competitors to correct for their next competition.
Competition meal prep doesn’t have to take an enormous amount of time, if you do it efficiently. The following tips are essential to doing it effortlessly!
You prepare, you obsess you religiously count down the days until you finally hit that alter of nervous, excited bliss. What you need on Competition Day.
An item that’s been on my bucket list was to compete in a bodybuilding show. It was the fall of my junior year in college and I had just moved into a small apartment with three friends of mine. I wasn’t sure how I was going to manage all my time but I was determined that I was …
You train hard with a strict diet for 16 weeks leading up to a show. During that time you scour Pinterest and pin all the delicious food recipes you can’t have, but promise yourself that you WILL have once the show is over. Let’s talk about that, the post contest binge. I know after a show the first thing I …
MY LOVE/HATE RELATIONSHIP WITH COMPETING I reluctantly start by telling you, I do not have my Pro Card in Women’s Bodybuilding. Nevertheless, I have gotten asked why I want to compete and sometimes wonder the same thing. So, this will be quite therapeutic for me and I hope it can help someone understand a little more of what competing is …
Now that we have started off the New Year making the gym a part of our routine, it’s important we discuss how to warm up properly once we get there. This does not mean hopping on the treadmill or elliptical for 5-10min. Sure, you’ll warm yourself up quickly as you get your heart pumping, but when strength training, we want …
HOW I BEGAN MY 200 lbs of FIGHT originally published Jan 2015 I wasn’t overweight growing up but I certainly did not eat very well and was definitely not in good shape. I am quite sure my story is like many other women who have given birth and struggled with the weight that comes with having babies. Before even realizing …
When working with clients it is typical for them to joke about the amount of dietary protein I eat as a competitive amateur bodybuilder. They often question why I recommend a diet high in dietary protein with the common fear that they will become “bulky” like me if they begin to eat this certain way. Some people are confused about this …