The holidays are fast approaching and the search begins and ends right here for decadent healthy holiday recipes you are looking for. Holiday recipes don’t have to be filled with sugar and fat to make them taste good. With a little tweak here and a little switch there your holiday treats can be just as delicious as the alternative and …
One of the most asked questions is, “ How do I get abs?” The answer is probably far from what you think. We all have abs. Some of us just never see them because they are hidden under a layer of fat. Body fat levels are DIET. All the ab training in world won’t give you ab …
By Tammy Patnode We promise no one will even notice! With the holidays quickly approaching, people get worried about holiday weight gain with all the tempting foods that surround them at family gatherings. Here are 6 super simple tips and tricks to cut fat and calories in your favorite dishes and we promise, no one will be able to tell …
Winter, spring, summer…yup…pumpkin! We combine the wonderful flavor of pumpkin with the delicious taste of APS Isomorph in these super high protein pumpkin muffins to give you a major dose of protein with major added benefits! These muffins are super moist and protein-packed. You can add raisins or walnuts or even mini chips! PUMPKIN CONTAINS MAJOR BENEFITS SUCH AS… boosts …
The latest buzz in the health industry is CBD oil, but what is it and what can it do for you? CBD is a cannabinoid. It’s from the cannabis plant however, it doesn’t get you high like marijuana. “Marijuana contains many chemical compounds that create the different characteristics of the plant. Terpenes provide flavors and aromas, while chlorophyll in the leaves makes …
By Tammy Patnode Proper meal prep is essential to the success of your contest diet. It doesn’t have to take an enormous amount of time, if you do it efficiently. The following tips are essential to doing it effortlessly! First I suggest hitting up your local Sams Club, Costco or BJs Wholesale Club for the best prices on your contest staples. Chicken …
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.
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. The typical American diet is …
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!
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… YOU ARE DRINKING YOUR CALORIES From wine to fancy coffee drinks, and even plain …
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:
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 …
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 …
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?
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.
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…
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!!
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!
The hustle and bustle of the holidays are in full swing but your scale doesn’t have to be with this delicious Christmas Protein Fudge recipe!!
You don’t have to give up on all the holiday treats when you make this delicious recipe using natural peanut butter, coconut oil and protein powder.
GREAT SUPERBOWL FIXINS’ Fall is here and that means leaves changing into their beautiful fall colors, pumpkin everything, brisk mornings and FOOTBALL. Game day usually brings those penalty-popping appetizers that quickly leave your diet goals feeling sacked. We want to help you intercept those food fumbles so you don’t sacrifice the Top Ten Plays of the Game! Here are some great …
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…
Be your own Barista! Besides all the money you will save by making this wonderful pumpkin spice protein latte drink at home you will actually be drinking REAL pumpkin instead of all those fake flavors they use at the coffee shop.
Winter, Spring, Summer…PUMPKIN! Pumpkin is so good for you and with this super easy, protein-packed smoothie recipe you will be stocking up all year round!
It doesn’t matter how old you are there is just nothing better than a good ol’ PB & J sammie!
The comfort food that all other comfort foods
wish they could be!
They are easy, they fill you up and they are now packed with protein and even easier to grab and go in muffin form!
Enjoy this protein-packed decadent treat just as it is, or spoon pudding into a pre-made graham cracker crust!
Either way this easy dessert will leave you satisfied while still keeping that waist line slim!
Whether you get your fruits and veggies from your own backyard, the supermarket or your Saturday morning Farmer’s Market fresh zucchini can be found easily and can be shredded to keep in the freezer for months to use all year round!
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.
Whether you pick them yourself, grab them up at the farmer’s market or buy them from the grocery store, this is the time for all sorts of delicious fresh berries!
This Berry Protein Cookie recipe adds extra protein and will soon become your favorite cookie any time of year!!
This tastes just like a no-bake cookie! These are perfect to satisfy that chocolate craving!
This recipe will be your summer go to and with all the different flavors APS ISOMORPH 28 has available you could have a different flavor EVERY night that won’t kill your macros!
If you find yourself frustrated with your fat loss efforts, you may want to take a closer look at exactly what your diet consists of. It may be a few little things that are adding up quickly that you aren’t even realizing.
A quick protein-packed cookie that you can take anywhere…with only 3 ingredients!
The addition of the SAN Raw Fusion protein and the great taste of PB2 Powder makes this smoothie recipe extra special while still keeping it simple to make ANY time of day!
Nobody can refuse the yummy taste of cookies and cheesecake! This delicious, protein-packed alternative to the fattier version will have you begging for more without the guilt!
Another snack healthified! Kettle Corn made with protein powder! Now you can feel good about refilling that bucket of kettle corn again and again!
…other than the obvious …let’s cover a few mistakes that are easy for competitors to correct for their next competition.
Get your BAND out and start rockin’ those GLUTES with these awesome moves!!
HerSUPPZ has The Best recipes using protein powder check out Tammy Patnodes latest Brownie Cake
Think there is no possible way to make “Puppy Chow” healthy? Think again…
Tammy Patnode teaches how to make delicious Chocolate Banana Oatmeal Cookies!
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 …
Fall is here and with Thanksgiving and Christmas right around the corner we know how calories can creep up on us! Fall is the best time to take advantage of all the wonderful fruits and vegetables that are at the peak of freshness. From beets to zucchini and everything in between it is the best time of year to incorporate …
Fall food loves comfort and nothing is more comfortable than curling up
with your favorite dessert -healthified!
This healthy apple cobbler recipe can easily be doubled using a pie dish.
And trust us when we say, you will want to make more after just one bite of this delicious fall favorite!
The delicious flavor of peanut butter is even better when you throw in a banana to make these light and fluffy pancakes perfect! Of course, we wouldn’t make pancakes without the wonderful addition of a muscle-building protein! We added a scoop of GAT Supertein to make these Superfit-friendly!