ELSPETH KATHERINE’S | THE TRAVELERS WORKOUT

HerSUPPZ Elspeth Katherine, Featured Favorites, Traveling Workouts, Workouts Leave a Comment

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) …

September is Ovarian Cancer Awareness Month

HerSUPPZ Health & Wellness, Her Monthly Awareness Leave a Comment

by Angie O’Brien “I would like to see this disease banished from our society. I would like to see the cure for ovarian cancer as a man who lost a wife and a daughter to the disease.” – Pierce Brosnan This year alone an estimated 21,500 new cases of ovarian cancer will be reported in the US alone. Ovarian cancer …

HOW TO BAKE WITH PROTEIN POWDER

Jessica A Featured Favorites, Guest Blog, Jessica Allion, Nutrition Leave a Comment

BAKING WITH PROTEIN POWDER Learning how to bake with protein powder seems to be a science in itself for sure! It takes some trial and error and I have had my share of errors believe me, but the nutritional value of figuring out what works is definitely worth it! I love that people are paying attention to what they are …

Benefits of BCAA’S |BCAA 101

HerSUPPZ Elspeth Katherine, Featured Favorites, Her Supplements 101, Weight Loss Leave a Comment

As a woman getting into fitness I was pretty clueless when it came to the benefits of supplements  and how they could enhance the hard work I was putting in at the gym. Over the past few years I’ve learned a great deal through studying, my own personal trial and error, and working with top supplement company Dymatize Nutrition. One of …

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 …

DARK CHOCOLATE MINT PROTEIN FUDGE CAKE

HerSUPPZ Her Desserts, Recipes Leave a Comment

CHOCOLATE MINT & PROTEIN COMBINED INTO A HEALTHY TREAT Chocolate Mint Protein.  There are many different recipes offering the sweet taste of chocolate and mint but very few are this decadent! Not only did we make this mini Dark Chocolate Mint Protein Fudge Cake taste delicious we like to take things one step further to offer you the added benefit of …

https://her.suppz.com/spark-alternative/

ADVOCARE SPARK vs OPTIMUM NUTRITION AMINO ENERGY

HerSUPPZ Health & Wellness, Her Supplements 101, Nutrition Leave a Comment

Qᴜᴇꜱᴛɪᴏɴ: Why is everyone purchasing Advocare’s Spark?🤷‍♂️ 😏 Is it because Spark is a healthier form of energy drink when compared to a Redbull or a Monster? 🤔Are people buying it because of the amino acids found in Spark? 😉Maybe it’s because of the vitamins and minerals. Advocare Spark is a very good product that is definitely worth buying except …

CASEIN 101

HerSUPPZ Her Supplements 101, Weight Loss Leave a Comment

All the protein Choosing a protein powder can be a bit overwhelming with all the options out there: isolate, whey, casein, blends…the list goes on! While they all have their place, it’s important to do a little research because different types of protein are more beneficial to take at certain times (between meals, post workout, before bed, etc.) and being …

https://her.suppz.com/strawberry-rhubarb-protein-muffins/

STRAWBERRY RHUBARB PROTEIN MUFFINS

Jessica A Featured Favorites, Her Desserts, Her Snacks, Jessica Allion, Recipes Leave a Comment

Finally, it is spring! That means a new batch of springtime fruits like strawberries and rhubarb are ready to pick! HerSUPPZ has the perfect combination for a healthy protein-packed snack! Strawberry Rhubarb Protein Muffins are so delicious even those few folks who say they don’t care for rhubarb will be pleasantly surprised at how good these are! “Rhubarb is being called …

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), …

ELSPETH KATHERINE’S | STRAWBERRY OVERNIGHT OATMEAL

HerSUPPZ Elspeth Katherine, Featured Favorites, Her Breakfast, Recipes Leave a Comment

HerSUPPZ.com Featured Favorites Presents: Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model We asked Elspeth what some of her favorite and super easy recipes were that helps her stay fit and fits her busy schedule. She didn’t disappoint! This is just one of the recipes she uses just about every day to stay within her macros and gives her the …

ELSPETH KATHERINE’S | PUMPKIN PROTEIN PANCAKES

HerSUPPZ Elspeth Katherine, Featured Favorites, Her Breakfast, Recipes Leave a Comment

Winter, spring, summer…yup…pumpkin! Elspeth combines the wonderful flavor of pumpkin with the delicious taste of Dymatize ISO-100 in Gourmet Vanilla in her Pumpkin Protein Pancake recipe to give you a major dose of protein with major added benefits! 𝓒𝓱𝓮𝓬𝓴 𝓸𝓾𝓽 𝓽𝓱𝓮 𝓭𝓮𝓵𝓲𝓬𝓲𝓸𝓾𝓼 𝓫𝓸𝓷𝓾𝓼 𝓽𝓸𝓹𝓹𝓲𝓷𝓰 𝓻𝓮𝓬𝓲𝓹𝓮!! PUMPKIN CONTAINS MAJOR BENEFITS SUCH AS… boosts vision and eye health a good source of …

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 …

THE PEACEFUL WARRIOR

HerSUPPZ April, Health & Wellness, Her Monthly Awareness Leave a Comment

Pat Huffman has gone from a devastating incident to an accomplished and recognized hero. She has raised thousands of dollars for a variety of organizations and has received many awards for her hard work in helping others. We are very grateful that she has agreed to share her inspirational story with Her Suppz this month about being brutally raped. I …

THE BEST AVOCADO SALSA

Jessica A Her Snacks, Recipes Leave a Comment

This is by far the best avocado salsa I’ve ever had!  The Best because it doesn’t just taste delicious it is also super easy and you can pretty much adjust every ingredient to your wishes. This salsa is good on tortilla chips, on a baked potato, in wraps heated with some shredded colby-jack or even by the spoonfuls.  It is …

https://her.suppz.com/the-best-apps-for-nutrition-go/

THE BEST APPS FOR NUTRITION ON THE GO

Jessica A Featured Favorites, Jessica Allion, Nutrition, Weight Loss Leave a Comment

Nowadays, there is an app for everything.   It is no surprise to find many apps for nutrition tracking.  We love ways to make it easy for everyone to stay on track and lose for good!!   Many studies have been done on the success of those who have lost weight and kept it off.  At the top of that list of …

https://her.suppz.com/benefits-green-tea/

The Benefits of Green Tea

HerSUPPZ Nutrition Leave a Comment

Green tea possesses an incredible amount of health benefits and I recommend everyone include it in their daily supplement regimen. Much of these benefits are linked to the high antioxidant content of flavonoids, which have anti-allergenic, anti-viral, and anti-carcinogenic properties. Green tea can even protect you from cardiovascular disease. In addition to its health benefits it will also aid in …

THE BENEFITS OF PROTEIN

Jessica A Featured Favorites, Her Supplements 101, Jessica Allion, Nutrition, Weight Loss Leave a Comment

By Jessica Allion High-protein shakes and protein bars seem to be the “in thing” these days and every food marketer in the universe appears to want a piece of the protein pie …with good reason! The benefits of protein is an important building block of bones, muscles, cartilage, skin and blood. Protein is an important component of every cell in …

HOW MANY CALORIES ARE RIGHT FOR YOU

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Kristi Romero, Nutrition, Weight Loss Leave a Comment

𝟷𝟸𝟶𝟶… 𝟷𝟺𝟶𝟶… 𝟷𝟼𝟶𝟶… 𝚍𝚘 𝚢𝚘𝚞 𝚔𝚗𝚘𝚠? How many calories should you be consuming? Is your goal to shed some unwanted pounds? Maybe you read that 1,200 calories are what you need to lose weight in a fitness magazine. Or did your friend drop 20 pounds by eating 1000 calories in a day so you thought maybe it could work for …

MAGIC MEATBALLS EASY AND DELICIOUS

HerSUPPZ Featured Favorites, Her Hungry Kids, Her Main Dishes, Her Snacks, Jessica Allion, Recipes Leave a Comment

“My go-to meatballs recipe for the delicious flavor and good clean ingredients.” -Jessica   This is a great recipe to use up that bag of spinach that has been sitting in your frig! Do you have little eaters that do not get enough vegetable? This is a great base recipe to sneak some in if you have too.  You could …

AFTER REACHING 200 LBS I STOPPED WEIGHING MYSELF

Jessica A Competition Strength, Featured Favorites, Guest Blog, Inspirational Stories, Jessica Allion Leave a Comment

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 …

JANUARY IS CERVICAL HEALTH AWARENESS MONTH

HerSUPPZ December, Health & Wellness, Her Monthly Awareness, January Leave a Comment

Twenty-six, twenty-seven, twenty-eight, twenty-nine “You are going to feel a bit of pressure” Thirty, thirty-one, thirty-two “Try and relax and do not forget to take deep, slow breaths” Thirty-three, thirty-four, thirty-five “Just bear with me a little while longer. Everything will be ok.” Thirty-six, thirty-seven, thirty-eight, thirty-nine, forty… “Ok, don’t sit up or move. We are almost done” When I …

THIS YEAR SET A GOAL NOT A RESOLUTION | MARY’S BLOG

HerSUPPZ Her Holiday Strength, Her Monthly Awareness, January, Mary's Blog, Nutrition Leave a Comment

SKIP THE RESOLUTION THIS YEAR It’s that time of the year again. The gyms get packed with people making a New Year’s resolution to get in shape and join us for a few months or weeks. Year after year the #1 resolution is to lose weight. Hopefully, I am not talking about you, or are you a habitual resolution maker? …

HOW TO ENJOY AND NOT INDULGE DURING THE HOLIDAYS

Jessica A December, Her Holiday Strength, Nutrition, Weight Loss Leave a Comment

𝓽𝓲𝓬𝓴…𝕥𝕚𝕔𝕜…𝓽𝓲𝓬𝓴…𝕥𝕚𝕔𝕜…the holidays are coming🤸‍♀️🤸‍♂️🤸‍♀️🤸‍♂️ The sparkly chaser lights, the kids shaking/breaking all the presents, the beautiful cookies, the sentimental ornaments, the colorful cookies, the parties, the baby’s first Christmas, the cookies, Aunt Mary’s Beans, Grandma the Greats Pecan Pie…oh myyyyy …all…that…FOOD!!   Happy Dance GIF from Makingpie GIFs   Don’t let all the wonderful food this holiday derail your “good …

HEALTHY CARAMEL CORN ʷⁱᵗʰ AGAVE

HerSUPPZ Featured Favorites, Her Hungry Kids, Her Snacks, Jessica Allion, Recipes Leave a Comment

There’s just nothing like the sweet-salty taste of popcorn! Our version is a little healthier because we use agave instead of the super sugary version that most recipes use so it won’t hurt your waistline! Healthy Caramel Corn with Agave will be a big hit for those times when you need something sweet, salty & crunchy! INGREDIENTS for Healthy Caramel Corn …

6 SIMPLE HOLIDAY EATING TIPS

Jessica A Featured Favorites, Guest Blog, Her Holiday Strength, Jessica Allion, Nutrition Leave a Comment

By Jessica Allion Holiday eating can be quite tricky to reel in.  The temptations seem endless but despite differences in ability, desire, and commitment, there are a number of guidelines that remain the same. Following some simple dietary guidelines can help keep off the unwanted weight gain that is often associated with this time of year.   Simple Holiday Eating …

MEET MARY SHECKLER,

Mary Sheckler Mary's Blog Leave a Comment

MARY SHECKLER I am an entrepreneur, a wife, and a mom. Besides that, I love sports and anything fitness related. Feeling healthy and setting a good example for my children is my dream in life and I love seeing others work hard and succeed. I love this industry. That’s how I would define myself. How would you define yourself? What are your strengths? …

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 …

5 TIPS FOR SURVIVING THE HOLIDAYS

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Her Holiday Strength, Kristi Romero, Nutrition, Weight Loss Leave a Comment

By Kristi Romero Surviving the holidays is possible and we are smack dab in the middle of the craziness of the Holiday Season. Comfort foods, family recipes, eggnog, pumpkin and peppermint are welcomed with open arms. However, the extra holiday pounds that may tag along are probably not as welcomed. How can you enjoy the rest of your holiday season complete with your …

PEANUT BUTTER BANANA PANCAKES

HerSUPPZ Her Brand Ambassadors, Her Breakfast, Her Hungry Kids, Recipes, Tammy Patnode Leave a Comment

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!