8 Tips for an Effective Workout

HerSUPPZ Cardio, Competition Strength, Core Strength, Flexibility & Recovery, Guest Blog, Health & Wellness, Her Wellness, Lower Body, Quick Workouts, Stretching, Total Body, Upper Body, Weight Loss, Workouts, Yoga Leave a Comment

What do you need to be consistent and exercise on a regular basis? An effective workout program. What do you need to achieve remarkable results in fitness or bodybuilding? Consistency and dedication. If you have trained with a professional trainer before, you know what exercises work for you. Therefore, you are not only able to write an effective workout program …

Suffering from Anxiety Caused by Coronavirus?

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Her Monthly Awareness, Her Wellness, Jane Sandwood, June, Weight Loss, Workouts Leave a Comment

Anxiety is surging during the Coronavirus pandemic, and it may trigger fears, sleep problems, and negative eating habits. However, exercise is an effective method for calming body and mind, according to the Centers for Disease Control and Prevention. At-home workouts can make it easier to handle the rigors of quarantining. These tips will help you to boost your physical and mental health through …

Lose Fat & Gain Muscle at the Same Time NOW

HerSUPPZ Cardio, Competition Strength, Core Strength, Guest Blog, Health & Wellness, Her Wellness, Lower Body, Nutrition, Total Body, Traveling Workouts, Upper Body, Weight Loss, Workouts Leave a Comment

This is it, you have decided you are ready to lose the fat and gain muscle. You have decided today is the day you are starting a new you. You have scrolled through your social media and decided you want to look like those lean and flexing beasts. Hyped and wanting to be ripped and defined. You want people on …

Why Cycling Is Perfect For Women’s Health And Fitness

HerSUPPZ Cardio, Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jane Sandwood, Total Body, Weight Loss, Workouts Leave a Comment

Over 60% of American adults don’t meet government physical activity guidelines. According to the Centers for Disease Control and Prevention  25% of those being completely inactive. Furthermore, research shows that women are a lot more likely to be inactive than men. As a result. women are at a higher risk of various illnesses related to both weight gain and inactivity. Cycling is …

4 Exercises You Can Do to Relieve Back Pain Fast

HerSUPPZ Guest Blog, Health & Wellness, Her Wellness, Stretching, Yoga, Yoga Inspired Leave a Comment

Because I wasn’t diligent about doing the stretches I should be doing, my psoas muscle tightened up on me causing serious back pain. Specifically, when this happens, my L5 shifts and sometimes gets so bad it twists my pelvic bone. Basically the entire left side of my body gets all jacked up and I can barely walk. BACK PAIN 101 …

EXERCISES FOR A HEALTHY HEART

HerSUPPZ Cardio, Core Strength, February, Her Brand Ambassadors, Libby Menz, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

February is Healthy Heart Awareness Month and working out is beneficial physically, mentally, and emotionally. Here are some of our very own Brand Ambassador Libby Menz’s top exercises for a healthy heart!

10 Intense Workouts for Small Spaces

HerSUPPZ Cardio, Core Strength, Crossfit WOD, Faith Ellis, Her Brand Ambassadors, Lower Body, Quick Workouts, Stretching, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

When you think of working out what necessities come to mind? Do you think of a lot of equipment? How about where? Deciding on a place to workout doesn’t have to be extensive or expensive. You get fit and burn calories with these 10 intense workouts for small areas. ***Bonus: very little equipment required for these workouts too! Cardio Workouts …

5 TIPS FOR BIKING YOUR WAY TO WEIGHT LOSS

HerSUPPZ Cardio, Guest Blog, Health & Wellness, Her Wellness, Weight Loss, Workouts Leave a Comment

In most every girls’ life, there is this period of time where she feels like she needs to lose weight. But can you lose weight by doing something you love like cycling? The answer is yes. Many people cycle for numerous reasons such as recreation or convenience, it is also a great way to lose weight and stay fit. Apart …

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10 Stretches to Stay Flexible and Fit at Any Age

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Her Wellness, Stretching, Workouts Leave a Comment

Stretching is just as important as any cardio or strength training exercise and doing any or all of these stretches every day can be life-changing. Allocating some time every day to stretch during or after your workout will greatly improve your flexibility, reduce body tightness and make your workouts easier and more enjoyable the next time. Stretching as you age …

5 Benefits of Wearing Proper Workout Clothes

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Her Wellness, Weight Loss, Yoga Leave a Comment

(gif creds: https://www.v3apparel.com/) Whether you’re looking for leggings that are perfect for your next yoga class, or that no-bounce sports bra for your next run, you are going to want to check out the following benefits to fully understand why the right workout clothes really make a difference. For some, the last thing on their mind is what they’re wearing …

PERFORMANCE NUTRITION FOR THE CROSSFIT ATHLETE

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CrossFit has taken the fitness industry by storm with more and more people joining the CrossFit community every day. This growth hasn’t been without controversy. Most notable are the discussions about the frequency in which someone gets injured. Find out how minimize the risk of injury so you can maximize your STRENGTH!

HEALTHY TRAVEL TIPS TO REACH YOUR GOALS

HerSUPPZ Competition Strength, Faith Ellis, Health & Wellness, Her Brand Ambassadors, Her Wellness, Traveling Workouts Leave a Comment

I just got back from vacation in Jamaica a few days ago. I had a blast and got some much-needed relaxation, but I was so ready to get back to my pups and my normal routine! It did get me thinking though about some healthy travel tips. I still like to think about my health when I am traveling. Granted, …

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TOP 10 CALISTHENIC EXERCISES TO BUILD & STRENGTHEN MUSCLES

HerSUPPZ Cardio, Core Strength, Guest Blog, Health & Wellness, Her Wellness, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Weight Loss, Workouts Leave a Comment

gif creds: https://trainhardimg.tumblr.com/post/100071677038 There is a common misconception that the only way you can strengthen and build your muscles is by lifting heavy weights in the gym. But you might be surprised to know that it is possible to build mass without any equipment at all. You don’t even need a gym membership! The key is to build muscle with …

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YOGA POSES FOR STRENGTH TRAINING

HerSUPPZ Faith Ellis, Health & Wellness, Her Brand Ambassadors, Her Wellness, Stretching, Yoga, Yoga Inspired Leave a Comment

While it is still way underrated, yoga has a long list of physical and mental health benefits. It is a wonder people do not practice more often. But my hopes are to change this and inspire more people to perform this routine. Although I am a cardio-nerd and weightlifter at heart, I am too a yogi and proud of it. …

BEST WORKOUTS FOR TEENS TO STAY HEALTHY AND SMART

HerSUPPZ Cardio, Guest Blog, Health & Wellness, Lower Body, Quick Workouts, Total Body, Upper Body, Weight Loss, Workouts Leave a Comment

By Michael Morelli As teenagers, there are a lot of benefits that you can get from regular exercise. Not only does it help you stay physically healthy, it also makes you feel more comfortable about yourself. If you are serious about integrating some exercises in your daily activities, you need to consider the effectiveness of the routine that you will …

GREAT GLUTES WORKOUT | JESSICA ALLION

HerSUPPZ Featured Favorites, Guest Blog, Jessica Allion, Lower Body, Quick Workouts, Workouts Leave a Comment

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.   BARBELL HIP THRUSTS You have seen hip thrusts on stability balls, on various machines, etc. We’re going to take you …

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5 BEST WORKOUT CHANNELS ON YOUTUBE

HerSUPPZ Cardio, Core Strength, Faith Ellis, Flexibility & Recovery, Health & Wellness, Her Brand Ambassadors, Lower Body, Quick Workouts, Stretching, Total Body, Traveling Workouts, Upper Body, Weight Loss, Workouts, Yoga Leave a Comment

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 …

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5 FAVORITE EXERCISES FOR LEGS ABS UPPER | FAITH ENGEN ELLIS

HerSUPPZ Core Strength, Faith Ellis, Her Brand Ambassadors, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

HerSUPPZ Brand Ambassador Faith Engen Ellis shares with us her 5 favorite exercises to strengthen your abs, legs and upper body!
These exercises are perfect to do at home or if you are not able to get to a gym.
Give them a try and let us know what you think!

YOU DON’T HAVE TO HIT THE GYM TO BUILD MUSCLE

HerSUPPZ Cardio, Featured Favorites, Guest Blog, Jane Sandwood, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Weight Loss, Workouts Leave a Comment

Sure lifting weights is probably the easiest and most convenient way to build muscle but what if you don’t have weights available? …or what if you just need to change up your workout? There are other ways to build that muscle find out now!

CAN YOU REALLY LOSE WEIGHT BY WALKING?

HerSUPPZ Cardio, Desiree Marty, Health & Wellness, Her Brand Ambassadors, Traveling Workouts, Weight Loss, Workouts Leave a Comment

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
The faster, farther and more frequently you walk, the greater the benefits!
What are you waiting for? Walk on!

https://her.suppz.com/christines-heart-healthy-workouts/

CHRISTINE’S HEART HEALTHY WORKOUTS

HerSUPPZ Cardio, Christine Schmieden, Core Strength, February, Health & Wellness, Her Brand Ambassadors, Her Monthly Awareness, Lower Body, Quick Workouts, Total Body, Upper Body, Weight Loss, Workouts Leave a Comment

February is heart health month! That’s right, an entire month dedicated to your ticker!
Your heart is THE hardest working muscle in the body and our very own HerSUPPZ Brand Ambassador Christine (aka Xtine Anne) is sharing just a few of her very own exercises to keep your ticker tick’n!

FROM SETBACKS TO STRIDES | HEATHYR STANICS

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Heathyr Stanics, Her Brand Ambassadors, Inspirational Stories, Yoga, Yoga Inspired Leave a Comment

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. I …

GLUTES: EXERCISES YOU HAVE NEVER DONE BUT NEED TO

HerSUPPZ Lower Body, Mary's Blog, Quick Workouts, Workouts Leave a Comment

There are some women who are blessed with, “Becky, look at her butt” glutes, whose bums are so healthy and strong they could make a living off of them. Literally.
Not all women are blessed with a bodacious badonkadonk so for us, celebrated glutes are going to take a little work.
No boring squats…endless deadlifts or mundane lunges here…

Mary’s ON THE BALL CLASS – Week 7

Mary Sheckler 6-Pack at Thirty-6, Cardio, Core Strength, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

From the 6-PACK at THIRTY-6 series this ON THE BALL CLASS is double the fun! Mary & Courtney grab their boxing gloves and really test their STRENGTH! Think you can keep up? Give it a try!

Mary’s ON THE BALL CLASS – Week 6

Mary Sheckler 6-Pack at Thirty-6, Cardio, Core Strength, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

ON THE BALL CLASS Week 6 from 6-PACK at THIRTY-6 Blog #7 PREPPING FOR SUCCESS will get every muscle worked…no joke. Stability ball exercises are a great way to change up your standard exercises and give them a brand new twist!

Mary’s LIFT CIRCUIT – Week 5

HerSUPPZ 6-Pack at Thirty-6, Cardio, Core Strength, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

Mary’s LIFT CIRCUIT – Week 5 is here to get you in shape for summer! This workout is a part of a Blog series from Mary’s 6-PACK at THIRTY-6 that will motivate and inspire you to be the best you can be no matter what your STRENGTH is!

Mary’s LIFT CIRCUIT – Week 4

HerSUPPZ 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

Mary’s LIFT CIRCUIT – Week 4 is here to get you in shape for summer! This workout is a part of a Blog series from Mary’s 6-PACK at THIRTY-6 that will motivate and inspire you to be the best you can be no matter what your STRENGTH is!

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MARY’S ON THE BALL CLASS – WEEK 3

HerSUPPZ 6-Pack at Thirty-6, Cardio, Core Strength, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

STRENGTH CORE & CARDIO OTB WEEK 3 from Blog #4 Click here to read Blog #4 Single leg movements really work your core stabilization. Add in some push up variations and dead bugs and you will get your whole body transformed! EQUIPMENT NEEDED stability ball start with a 12lb dumbbells ( up or down depending on level) kettlebell stability ball …

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6-PACK AT THIRTY-6 BLOG #4

HerSUPPZ 6-Pack at Thirty-6, Mary's Blog, Nutrition, Workouts Leave a Comment

DID SOMEONE SAY CHEAT MEAL? By Mary Sheckler Two weeks of eating clean.Two weeks of the same food   …everyday.Two little words spoken to me… Cheat Meal. Say what? My diet coach is telling me to have a cheat meal? Really? Already? I actually kind of panicked. Like, what am I going to eat? What exactly are the rules? How …

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MARY’S LIFT CIRCUIT – WEEK 2

HerSUPPZ 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

  UPPER & LOWER LIFT CIRCUIT Week 2 from Blog #3  Click here to read Blog #3Click here for OTB Week 2 As part of Mary’s 6-PACK at THIRTY-6 journey here is another LIFT CIRCUIT that will have you getting your 6-PACK ABS in no time! UPPER BODY *3 sets of each circuit, end with cardio CIRCUIT 1 Assisted Pull-Ups …

MARY’S ON THE BALL CLASS – WEEK 2

Mary Sheckler 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

STRENGTH CORE & CARDIO OTB Week 2 from Blog #3 This workout is from the blog series Mary’s 6-Pack at Thirty-6.   If you thought week 1 of Mary’s ON THE BALL workout was challenging…  just wait.  OTB week 2 workout will have you lovin’ every tough minute of this fun workout and well on your way to those 6-PACK ABS!

6-PACK AT THIRTY-6 BLOG #3

Mary Sheckler 6-Pack at Thirty-6, Mary's Blog, Nutrition, Weight Loss, Workouts Leave a Comment

ALL ABOUT THAT DIET By Mary Sheckler “Because you know I’m all about that diet  ’bout that diet, no pizza I’m all about that diet ’bout that diet, no sugar I’m all about that diet ’bout that diet, no cheating I’m all about that diet ’bout that diet… diet… diet… “ This week we kept my nutrition plan exactly the …

ALICIA BELL | FUNCTIONAL WORKOUTS FOR WEIGHT LOSS

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FUNCTIONAL WEIGHT LOSS By Alicia Bell As a personal trainer and track coach to many types of clients, my job is to create a fitness program that helps athletes and actors successfully perform their jobs and look aesthetically pleasing. While your profession may not involve scoring goals, dunking baskets or hitting a ball you need to train for life as …

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Mary’s LIFT CIRCUIT |Week 1

HerSUPPZ 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

UPPER & LOWER LIFT CIRCUIT Week 1 from Blog #2 Click here to read Blog #2 Click here for OTB Week 2 As part of Mary’s 6-PACK at THIRTY-6 journey here is another LIFT CIRCUIT that will have you getting your 6-PACK ABS in no time! This workout is from the blog series Mary’s 6-Pack at Thirty-6.  Each On The Ball …

MARY’S ON THE BALL CLASS – WEEK 1

HerSUPPZ 6-Pack at Thirty-6, Core Strength, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

STRENGTH CORE & CARDIO OTB Week 1 from Blog #2 This workout is from the blog series Mary’s 6-Pack at Thirty-6.   This workout is no joke.  Get ready to work your entire lower body and upper body with only 3 moves each.  Don’t think your finished though Mary tosses in some core and cardio to really get that heart rate …

CROSSFIT WORKOUT OF THE DAY #003

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WOD #003   12 minute AMRAP 4 push press 8 SDHD 12 front squats   Good luck.  Post progress in comments. For more daily WOD’s  click here.   We would love to hear from you! Leave your love in the comment section below or email us at [email protected]!! Like us on  Facebook,  follow us on  Twitter,  Pinterest, YouTube and  Instagram! Don’t …

ELSPETH KATHERINE’S | THE TRAVELERS WORKOUT

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HerSUPPZ.com Featured Workout Presents Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Often when I travel there is a fee to use the gym, I’m limited on equipment, or simply I’m crunched for time, but getting in at least some type of exercise is still important. EQUIPMENT NEEDED Resistance band ($10-$15 can be purchased anywhere from drugstores to sports shops) …

ELSPETH KATHERINE’S | YOUR BEST BUTT WORKOUT

HerSUPPZ Elspeth Katherine, Featured Favorites, Lower Body, Workouts Leave a Comment

One thing we know for sure is that Elspeth knows a thing or two about an awesome butt workout. Elspeth combines all of her best butt exercises to give you the glutes that you have always dreamed of! Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model CIRCUIT ONE of your BEST BUTT WORKOUT Barbell Hip Thrusts: 5 sets 12-15 reps …

ELSPETH’S | YOUR BEST LOWER BODY WORKOUT

HerSUPPZ Elspeth Katherine, Featured Favorites, Lower Body, Workouts Leave a Comment

This will definitely be YOUR BEST LOWER BODY WORKOUT you will ever do. Pick one, two, three or do all of these exercises in one epic lower body workout.  Either way, you are sure to get the lower half that will grab your follower’s attention! Elspeth Dana, NPC National Competitor (Bikini), Fitness Model Warmup 5-10 minutes cardio of choice Bodyweight …

ELSPETH KATHERINE’S | YOUR BEST UPPER BODY WORKOUT

HerSUPPZ Elspeth Katherine, Featured Favorites, Upper Body, Workouts Leave a Comment

Elspeth combines her favorite yet tough movements to get your upper body in the best shape of your life! Looking for the best exercises to get your upper body defined and strong? These are it… Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Warmup 10 large arm circles 25 jumping jacks 25 push hands in front then press hands above head …

ELSPETH’S | YOUR BEST TANK TOP WORKOUT

HerSUPPZ Elspeth Katherine, Featured Favorites, Upper Body, Workouts Leave a Comment

Do you want to get your shoulders and arms ready for the tank top, crop top & bikini season? Crop tops are always in style when you have the abs to show them off. And, you will definitely have the confidence to wear them after seeing the results from this awesome workout from Elspeth! Elspeth Dana, NPC National Competitor (Bikini), …

BIKINI BODY BLITZ day one

HerSUPPZ Cardio, Featured Favorites, Jen Jewell, Total Body, Workouts Leave a Comment

HerSUPPZ featured workout presents… Jen Jewell, Pro Fitness Competitor, Celebrity Trainer & Cover Model Believe it or not, bikini season right around the corner, it’s total body tune-up time! Try out the workout below and don’t worry we have Bikini Body Blitz Day Two ready when you are!! Get ready to rock your swimsuits and newly sculpted abs! Results are just …

YOUR PERFECT 20 MINUTE TRAVEL WORKOUT

HerSUPPZ Cardio, Core Strength, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

  RELAX AND SWEAT  These fast but not-so-easy workouts are perfect for this high travel time of year, with no equipment necessary! Whether you’re staying at a beachfront hotel for a few days or camped out at Grandma’s for Christmas break, we have some options to help keep you on track! LADDER WORKOUTS Ladder workouts are a great way to get in …