4 EXERCISES THAT ARE A COMPLETE WASTE OF TIME

HerSUPPZ Competition Strength, Her Brand Ambassadors, Tammy Patnode, Weight Loss Leave a Comment

As a personal trainer and life long gym rat, I have seen my share of many so-called exercises that are simply a waste of time. Not every move or machine at the gym is going to make you stronger or fitter. Some are not that helpful at all, no matter how many reps you do. Here’s the list and why: …

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!

The 2- Ingredient Keto-Friendly Chaffle Recipe

Jessica A Competition Strength, Featured Favorites, Health & Wellness, Her Breakfast, Her Desserts, Her Hungry Kids, Her Snacks, Her Wellness, Jessica Allion, Nutrition, Recipes, Trending Diets Leave a Comment

Do you love a good satisfyingly spongy, carby waffle but hate the “carby”? Well, we have something that will take away all those pesky little carbs and have you indulging in your favorite breakfast treat again! Meet the Chaffle. Introductions, please… If you’ve scrolled through any of your social media such as Pinterest, Facebook or Instagram lately or any low …

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

HerSUPPZ Competition Strength, Faith Ellis, Her Brand Ambassadors, Weight Loss Leave a Comment

INSANITY EXPLAINED “I don’t want to get bulky” “I will look like a man” “You shouldn’t lift, just stick to cardio”. There are tons of ridiculous myths that society and uneducated individuals with no experience will believe. But… THEY ARE WRONG. Do you want to know what really happens to your amazing female body when you lift weights? 1. Different Curves …

NEW SCHOOL LUNCH IDEAS FOR YOUR WHOLE FAMILY

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

School bells will soon be ringing long and hard, and once again parents everywhere are faced with healthy and no-so-healthy lunch choices.  If you are like many, you tend to grab whatever you can easily toss in a plastic bag before walking out the door with kids. 👩‍🍳ℂ𝔼𝕆’𝕤 𝕆𝔽 𝕐𝕆𝕌ℝ 𝔽𝕀𝕋 𝔽𝔸𝕄𝕀𝕃𝕐 Always try to have a solid plan against the self-proclaimed …

Creative Ways to Drink More Water

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jane Sandwood, Nutrition Leave a Comment

Losing as little as 2% of your body’s water content can degrade your exercise or sports performance by as much  as 10-20% according to a study published on the National Center for Biotechnology database. An average athlete loses more than 2% percent of water through sweat as he or she plays a sport or exercises.  One way to keep your …

https://her.suppz.com/6-ways-to-improve-your-body-connection/dsc01176-2/

6 Ways to Improve Your Body Connection

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

Our mind and body are interconnected; to become genuinely grounded, connect with our higher selves, and anchor our minds into the present moment, we must first realize that balance is the key to a healthy lifestyle. Aiming for a balanced life is what makes us complete. Finding the sacred masculine and feminine connected within you is what awakens you. Living …

HEALTHY CHRISTMAS PUPPY CHOW

HerSUPPZ Brenda Forsyth, Her Brand Ambassadors, Her Desserts, Her Holiday Strength, Her Hungry Kids, Her Snacks, Nutrition, Recipes Leave a Comment

You don’t need to pass on those favorite Christmas treats with this Christmas Puppy Chow recipe! Make it for your family and bring to all your holiday gatherings so you know you always have something available to you that isn’t loaded with too much sugar and fat. Feel free to add other yummy things for every holiday such as M …

OUR BEST HEALTHY HOLIDAY RECIPES

HerSUPPZ December, Health & Wellness, Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Holiday Strength, Her Hungry Kids, Her Snacks, Nutrition, Recipes, Tammy Patnode, Weight Loss Leave a Comment

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 …

https://her.suppz.com/how-not-to-diet/

Everyone Must Read: HOW NOT TO DIET

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

Do you remember Newton’s Third Law? I didn’t know it either until I hit a wall when it came to my diet and physical progress. According to Newton, whenever two objects interact with each other, they exert force upon each other. Example: If you throw a ball at a wall, the ball will bounce off the wall and come back …

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THE SECRET TO GREAT ABS

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

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 …

PUMPKIN PROTEIN COFFEE CAKE

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

PUMPKIN CONTAINS MAJOR BENEFITS SUCH AS… boosts vision and eye health a good source of zinc healthy heart lowers blood pressure regulates blood sugar is a wonderful anti-oxidant provides immunity aids in sleep anti-cancer benefits Pumpkin also provides Vitamin C, potassium,  copper and 245% of your daily allowance of Vitamin A! Vitamin C (also known as ascorbic acid) is abundant in …

https://her.suppz.com/6-homemade-gifts-your-fit-friends-will-love/

6 HOMEMADE GIFTS YOUR FIT FRIENDS WILL LOVE

Jessica A December, Featured Favorites, Health & Wellness, Her Holiday Strength, Her Monthly Awareness, Jessica Allion, Nutrition Leave a Comment

The holidays can be pretty stressful and finding the perfect gift for some people can be really tough.  I’ve put together some fun things that don’t take that much time and can be fun to give as well as get for any holiday or birthday!   Trail Mix The balance of carbs, fat and protein make this a great snack.  …

HIGH PROTEIN PUMPKIN MUFFINS

Jessica A Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Snacks, October, Recipes, Tammy Patnode Leave a Comment

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 …

https://her.suppz.com/the-best-and-worst-foods-for-your-mood/

THE BEST (AND WORST) FOODS FOR YOUR MOOD

HerSUPPZ Guest Blog, Health & Wellness, Her Supplements 101, Nutrition, Weight Loss Leave a Comment

By Trevor MacDonald It’s a fact; you are what you eat. The foods you eat steer the direction of your mood. Eating healthy foods gives you a positive state of mind and the opposite when you eat foods that are bad for you. Here’s a roundup of the best and worst type of foods that affect your mood along with …

https://her.suppz.com/monster-cookie-protein-balls/

MONSTER COOKIE PROTEIN BALLS

HerSUPPZ Her Breakfast, Her Desserts, Her Hungry Kids, Her Snacks, Recipes Leave a Comment

The awesome thing about the classic Monster Cookie recipe is you can pretty much add anything you want!  In our easy Monster Cookie Protein Balls recipe we add the delicious benefits of protein (cuz that’s what we do here)! Our Fit Mom’s love getting their kids involved with this recipe.  Including your kids (and even your kids friends!) teaches them …

https://her.suppz.com/your-brain-on-exercise/

YOUR BRAIN ON EXERCISE

HerSUPPZ Guest Blog, Health & Wellness, Her Wellness Leave a Comment

Your Brain On Exercise: Fighting Mental Illness with Fitness By Trevor MacDonald When we think about tackling mental health conditions like depression, anxiety, and even stress, most people think of medications. But in reality, nature is our best source of mental, physical, and emotional health.  Staying active can help fight mental illnesses. Your brain on exercise is a beautiful thing.  …

PROTEIN PUMPKIN SPICE ICE CREAM

HerSUPPZ Faith Ellis, Health & Wellness, Her Brand Ambassadors, Her Desserts, Her Snacks, Recipes Leave a Comment

When fall comes around I tend to stock my pantry full of pumpkin puree.  The only problem is my lack of recipes to use my beloved pumpkin! Pumpkin is delicious and packed full of nutrients, but constantly adding it to protein shakes or smoothie bowls can get a bit redundant. That’s why I opted to use it in a (n)ice cream …

HOW TO KEEP YOUR LUNGS HEALTHY & WHY

HerSUPPZ Faith Ellis, Health & Wellness, Her Brand Ambassadors, Her Monthly Awareness, Her Wellness, October Leave a Comment

October is Healthy Lung Awareness Month   It is officially October, which of course means Breast Care Awareness month, but it is also National Healthy Lung month. Lung Health Day is October 28th, so this is a perfect time to bring awareness. Lung health is important to me because over the course of a year, I watched two very loved …

THE ONE KEY TO SUCCESS OR FAILURE IN FITNESS

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Inspirational Stories Leave a Comment

By Melanie Prew THE WOD I look at the WOD (Workout of the Day) and it is: 5 rounds of: 50 Kettlebell Swings 20 Wall Balls The fear settles in a bit. I shake it aside and set my timer. Before thinking twice, I push the start button and hear, “ 3,2,1,Go!” I grab the Kettlebell and start my swings. I …

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6 TIPS THAT WILL SAVE YOU MONEY ON YOUR FITNESS JOURNEY

Jessica A Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jessica Allion Leave a Comment

A new pair of workout capris, a cool twisty-back tank, the latest, ‘has-everything’ treadmill… the fitness world is full of spending opportunities.  It is not hard to indulge in the trendy fitness craze and it is super tempting when a product claims it will make you fit and healthy for good!   In the long-term being healthy should actually save you …

FACTS ABOUT YOUR BODY AND HOW TO USE IT TO YOUR ADVANTAGE

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

By Grace Carter There’s a lot to know about the human body, but most of us will only ever find out a tiny percentage of it. Have you ever been curious as to how your body works?  Read on for some highly useful facts, and how you can use them to get the most out of your health. Fitness facts …

APPLE BACON & EGG FRITTATA

HerSUPPZ Faith Ellis, Her Brand Ambassadors, Her Breakfast, Recipes Leave a Comment

These past few weeks I have begun to grow bored of the same old recipe for dinner, which was starting to look like monotonous baked chicken and steamed vegetables. My lunch normally consists of baked chicken over leafy greens so I ate the same thing twice a day, every day. Then I remembered that eating healthy does not have to …

BREATHE! THE IMPORTANCE OF BREATHING IN FITNESS

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jane Sandwood Leave a Comment

By Jane Sandwood Breathing is the only autonomous mechanism of the body that we can control. How and when we breathe dictates much of our overall health.  In fact, inefficient breathing is linked to not only lung and chest pain, but also upper-body muscle aches and fatigue. Strong breathing practices are especially important for workouts (of any variety), because your body needs to …

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HOW SOCIAL MEDIA CAN DAMAGE YOUR FITNESS GOALS

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

Social Media and Fitness: How the Online World may Damage our Health and Self-Esteem By Faith Ellis It seems that people exercise on social media as much as they workout in the gym. As you scroll through your newsfeed, how do you feel when you see gym selfies or girls posing flawlessly during a sweat sesh?  Truthfully, your online feed …

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S.I.M.P.L.E. – MAKING HEALTHY MEALS SIMPLE

HerSUPPZ Guest Blog, Health & Wellness, Nutrition, S.I.M.P.L.E, Weight Loss Leave a Comment

By Kathy Lange Making healthy meals from scratch (that everyone likes) while juggling work, kids and other activities can quickly become overwhelming. Plus there is the whole issue of grocery shopping.  Making the list and reading labels can take forever and what are those big long words? Who has time for all of that? Making healthy meals easier I am …

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 …

https://her.suppz.com/meal-prep-made-easy/

MEAL PREP MADE EASY

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

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 …

https://her.suppz.com/10-warmup-secrets-to-ramp-up-your-exercise-routine/

10 WARMUP SECRETS TO RAMP UP YOUR EXERCISE ROUTINE

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By Ashley Lipman   Want to climb to new heights in your regular exercise session? Effectiveness depends on your warmups a lot more than you probably realize.   Dynamic warmup techniques are now the gold standard when it comes to warming up in the world of sports, cheerleading squads, dance teams, and a host of other high-intensity team efforts.   …

SEVEN FITNESS TIPS EVERYONE SHOULD KNOW

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

If you have been working hard to lose weight and achieve your  fitness goals but still can’t see any positive changes, we may be able to help. Fitness is not only about the obvious things such as exercises and diet. It must be done holistically. It is also important to look at the small details because those can affect your …

GASTRIC BYPASS DIDN’T CHANGE ME, I CHANGED ME

HerSUPPZ Brenda Forsyth, Health & Wellness, Her Brand Ambassadors, Weight Loss Leave a Comment

By Brenda Forsyth My eyes really are bigger than my stomach…sort of I always had a love for food. I remember my dad would say, “Your eye’s are bigger than your stomach” as I loaded up my dinner plate with heaping servings of my mom’s home cooked food. 11 ½ years ago I chose to have the Roux-en-y gastric bypass surgery …

https://her.suppz.com/lemon-glazed-zucchini-protein-bread/

LEMON GLAZED ZUCCHINI PROTEIN BREAD

Jessica A Featured Favorites, Health & Wellness, Her Breakfast, Her Desserts, Her Snacks, Jessica Allion, Recipes Leave a Comment

ALL THAT ZUCCHINI If you have a ton of zucchini in your garden like we do every year you are always looking for recipes to use them up! I can not waste all that deliciousness.  Zucchini is so versatile and my favorite recipes to use them in are definitely all the different kinds of sweet breads.  I love lemon so …

EVERYTHING YOU NEED TO KNOW TO PERFECT YOUR POWERLIFTING

HerSUPPZ Competition Strength, Featured Favorites, Health & Wellness, Jane Sandwood Leave a Comment

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 …

HOW EXERCISE CAN HELP ADDICTION RECOVERY

HerSUPPZ Guest Blog, Health & Wellness Leave a Comment

BREAKING BAD HABITS By Constance Ray Each day millions of Americans suffer with some form of substance dependency. This could be alcohol, nicotine, prescription medications, or illegal drugs. For many addiction is part of a downward spiral that never seems to end. But it does not have to be a life sentence and through counseling, treatment, and self-care, addiction is …

STEPS TO ACHIEVING OPTIMAL WELLNESS

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jane Sandwood, Nutrition, Weight Loss Leave a Comment

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. However, not everyone understands the importance of optimal health. …

EATING FOR AUTOIMMUNE DISEASE

HerSUPPZ Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

WHEN YOUR IMMUNE SYSTEM TURNS ON YOU 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 highly inflammatory. What exactly …

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3 MUST HAVE ESSENTIAL OILS FOR YOUR FITNESS ROUTINE

HerSUPPZ Essential Oils, Featured Favorites, Guest Blog, Jane Sandwood, Weight Loss Leave a Comment

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 …

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

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

Fitness goals. The #1, top priority of so many New Year’s Resolution lists. However, all of a sudden we realize half of the year is behind us and we haven’t even the first step towards fulfilling our resolution. But, it’s not time to give up on your goals yet! Here are some proven ways to achieve your fitness goals by …

5 REWARDS THAT DO NOT INCLUDE FOOD

HerSUPPZ Faith Ellis, Health & Wellness, Her Brand Ambassadors, Her Wellness, Weight Loss Leave a Comment

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. …

https://her.suppz.com/your-digestive-system-your-gut/

YOUR DIGESTIVE SYSTEM & YOUR GUT

HerSUPPZ Christine Schmieden, Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Her Wellness, Nutrition, Weight Loss Leave a Comment

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 …

https://her.suppz.com/guide-to-your-pre-and-post-workout-routine/

GUIDE TO YOUR PRE AND POST WORKOUT ROUTINE

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

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? If the answer is no, you’re at the right place! Here’s our guide to pre and post workout routines …

https://her.suppz.com/tips-to-kickstart-summer-fitness/

TIPS TO KICKSTART SUMMER FITNESS

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

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.  From winter sitness to summer …

3 INGREDIENT PEANUT BUTTER COOKIES

HerSUPPZ Her Brand Ambassadors, Her Desserts, Her Snacks, Recipes, Tammy Patnode Leave a Comment

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!  

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 …

https://her.suppz.com/why-you-are-not-losing-weight/

WHY YOU ARE NOT LOSING WEIGHT

HerSUPPZ Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

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 …

https://her.suppz.com/5-best-workout-channels-on-youtube/

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 …

STRAWBERRY PROTEIN COOKIES

HerSUPPZ Faith Ellis, Her Brand Ambassadors, Her Desserts, Her Hungry Kids, Her Snacks, Recipes Leave a Comment

STRAWBERRY PROTEIN COOKIES 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? This …

HOW TO KNOW YOU ARE AT YOUR GOAL WEIGHT

HerSUPPZ Desiree Marty, Health & Wellness, Her Brand Ambassadors, Nutrition, Weight Loss Leave a Comment

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 …

https://her.suppz.com/going-beyond-the-stretch/

GOING BEYOND THE STRETCH | HEATHYR STANICS

HerSUPPZ Guest Blog, Heathyr Stanics, Her Brand Ambassadors, Inspirational Stories, Yoga Inspired Leave a Comment

  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.” CURIOUS ABOUT YOGA These are all questions that are sent to …

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FAITH’S FAVORITE MEAL PREP LUNCHES

HerSUPPZ Competition Strength, Faith Ellis, Her Brand Ambassadors, Her Main Dishes, Nutrition, Recipes, Weight Loss Leave a Comment

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 …

HerSUPPZ Happy Easter Bunny Bait

HerSUPPZ Her Desserts, Her Hungry Kids, Recipes Leave a Comment

SUPER KID FRIENDLY! Ok, so this recipe isn’t exactly super healthy but when you make good choices most of the time that leaves room for some indulgences! Bunny Bait is a wonderful choice! When you consistently eat healthily and make the right choices your children need to see that you can have the fun stuff too! Moderation is hard and …

BUILDING A BODY FROM THE VOICE OF EXPERIENCE

HerSUPPZ Competition Strength, Her Brand Ambassadors, Inspirational Stories, Tammy Patnode Leave a Comment

BUILDING TAKES TIME Hello, my name is Tammy. I have been going to 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. Building a body like that I understood would take time. Keep in mind, there were not many women …

THE WORST WEIGHT LOSS ADVICE EVER

HerSUPPZ Faith Ellis, Her Brand Ambassadors, Nutrition, Weight Loss Leave a Comment

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 …

TRENDING NOW: NAKED EXERCISE

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

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 …

https://her.suppz.com/sensual-essential-oils-for-love-romance-and-passion/

SENSUAL ESSENTIAL OILS FOR LOVE, ROMANCE & PASSION

HerSUPPZ Essential Oils, February, Health & Wellness, Her Monthly Awareness, Her Wellness Leave a Comment

**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. If you are looking for a way to bring more romance into your relationship this may just do the trick. You may find a certain scent …

5 TIPS TO TRAIN AROUND AN INJURY

HerSUPPZ Competition Strength, Felicia Williams, Health & Wellness, Her Brand Ambassadors, Her Wellness Leave a Comment

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. Regardless, …

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COMBAT ACNE USING TEA TREE OIL

HerSUPPZ Essential Oils, Health & Wellness, Her Wellness Leave a Comment

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! Most turn to medications and chemical treatments …

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YOUNG LIVING THIEVES ᵛˢ NOW SOLUTIONS NATURE’S SHIELD

HerSUPPZ Essential Oils Leave a Comment

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. Essential oils can be combined into a unique mix to cure and/or find relief for whatever …

YOUR LAST WEIGHT LOSS RESOLUTION | KRISTI ROMERO

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

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. Why is it that you are making this same resolution, once …

HOW TO SET NEW YEAR’S RESOLUTIONS THE SMART WAY

HerSUPPZ Faith Ellis, Her Brand Ambassadors, Her Holiday Strength, Nutrition, Weight Loss Leave a Comment

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 oftentimes end up failing and not meeting these goals. This is bad not only for yourself but now you have someone else trusting their resolutions and goals with …

THE BEST TIME TO EAT CARBS FOR OPTIMUM WEIGHT LOSS

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

HAVE YOU BEEN WONDERING WHEN YOU SHOULD BE EATING YOUR CARBS? For most individuals, at least 70% of your carbohydrate intake for the day should fall around your workout window for prime weight loss. Consuming the majority of your carbohydrates at this time maximizes glycogen storage and minimizes body fat gain. If your carbohydrate consumption is limited from dieting and/or …

https://her.suppz.com/getting-in-the-zone-with-the-zone-diet/

GETTING IN THE ZONE WITH THE ZONE DIET

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Jane Sandwood, Nutrition Leave a Comment

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.

source:https://mograph.video/2z95DEb

5 SUPPLEMENTS YOU SHOULD BE TAKING AND WHY

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Her Supplements 101, Nutrition, Weight Loss Leave a Comment

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 that more is better – more cardio, more supplements, and the unfortunate part, less eating. That couldn’t be further from the truth. What is true about supplements Supplements can be a …

https://her.suppz.com/7-ways-to-crank-up-your-metabolism/

7 WAYS TO CRANK UP YOUR METABOLISM

HerSUPPZ Felicia Williams, Her Brand Ambassadors, Weight Loss Leave a Comment

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? Actually… yes. Here is the …

EASY CHRISTMAS GIFT GRANOLA

HerSUPPZ December, Featured Favorites, Guest Blog, Her Breakfast, Her Desserts, Her Holiday Strength, Her Snacks, Jessica Allion, Nutrition, Recipes Leave a Comment

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! This recipe is highly flexible. If you don’t have an ingredient simply substitute it for something you do have.     INGREDIENTS ½ cup dried cranberries …

16 TIPS TO GET BACK ON TRACK | NICOLE WILKINS

HerSUPPZ December, Featured Favorites, Guest Blog, Her Holiday Strength, Her Monthly Awareness, Nicole Wilkins, November, Nutrition, Weight Loss Leave a Comment

Nicole Wilkins knows how to stay on track and wants to share with you her tips and strategies to Get Back on Track! Whether you overdid it a bit too much over the holidays or at a party last night? Worrying about it won’t help and absolutely nobody is perfect so…let it go. Beating yourself up is a complete waste …

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | TAMMY PATNODE

HerSUPPZ Competition Strength, Her Brand Ambassadors, Tammy Patnode Leave a Comment

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. As a Certified Personal Trainer and Sports Nutritionist, Tammy customizes each plan for each client. Her SUPPZ is very fortunate to have …

https://her.suppz.com/my-top-3-podcasts-on-nutrition-and-fitness/

MY TOP 3 PODCASTS ON NUTRITION AND FITNESS

HerSUPPZ Faith Ellis, Health & Wellness, Her Brand Ambassadors, Nutrition, Weight Loss Leave a Comment

  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. Therefore, it should be no …

DRINK UP! HOW TO STAY HYDRATED WHEN WORKING OUT

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Jane Sandwood, Nutrition, Weight Loss Leave a Comment

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?  Staying hydrated when working out can make or break a great workout! The recommended daily water intake is …

https://her.suppz.com/finding-your-mental-strength/

FINDING YOUR MENTAL STRENGTH

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Inspirational Stories Leave a Comment

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.

WHAT FITNESS TRACKER IS RIGHT FOR YOU?

HerSUPPZ Competition Strength, Felicia Williams, Health & Wellness, Her Brand Ambassadors, Weight Loss Leave a Comment

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!

PUMPKIN PIE PROTEIN MUG CAKE

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

Mug cakes are a great way to get those cake cravings in check without having to make a whole pan of tempting treats!

And of course, we had to figure out a way to make one that tastes like your favorite fall favorite! This mug cake tastes just like a fresh baked pumpkin pie!

THE DIRTY LITTLE SECRET | BINGE EATING

HerSUPPZ Competition Strength, Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

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.

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | DESIREE

HerSUPPZ Competition Strength, Desiree Marty, Health & Wellness, Her Brand Ambassadors, Inspirational Stories Leave a Comment

Desiree thrives on the 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. HIGH SCHOOL During my senior year, I tore my ACL just …

NOT SO SCARY HALLOWEEN TREATS

HerSUPPZ Featured Favorites, Guest Blog, Her Holiday Strength, Jessica Allion, Nutrition, October, Weight Loss Leave a Comment

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! Also includes tricks that will help slay away those pesky temptations!

https://her.suppz.com/cinnamon-swirl-protein-coffee-cake-cupcakes/

CINNAMON SWIRL PROTEIN COFFEE CAKE CUPCAKES

HerSUPPZ Featured Favorites, Guest Blog, Her Breakfast, Her Desserts, Her Snacks, Jessica Allion, Recipes Leave a Comment

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!

CHOCOLATE PROTEIN LAVA MUG CAKE

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

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!

https://her.suppz.com/5-favorite-exercises-for-legs-abs-upper-faith-engen-ellis/5-favorite-exercises-for-legs-abs-upper-600x600/

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!

https://her.suppz.com/how-caffeine-can-give-your-workout-a-boost/

HOW CAFFEINE CAN GIVE YOUR WORKOUT A BOOST

HerSUPPZ Featured Favorites, Guest Blog, Her Supplements 101, Jane Sandwood, Nutrition, Weight Loss Leave a Comment

September 29th is National Coffee Day!
Thank goodness we can have it every other day of the year too, agreed?
Have you ever wondered how coffee got its magical powers? Take a moment, grab a cup of joe and let Jane Sandwood explain it all for you right here…

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | FELICIA WILLIAMS

HerSUPPZ Competition Strength, Felicia Williams, Her Brand Ambassadors, Inspirational Stories, Weight Loss Leave a Comment

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!

https://her.suppz.com/top-5-proteins-for-women-post-workout-meal-replacement-baking/

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

HerSUPPZ Competition Strength, Featured Favorites, Guest Blog, Health & Wellness, Her Supplements 101, Jessica Allion, Nutrition, Weight Loss Leave a Comment

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!

5 TOP TIPS TO BUY WORKOUT CLOTHES

HerSUPPZ Her Brand Ambassadors, Libby Menz, Yoga Inspired Leave a Comment

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.

THE ONLY GRANOLA BARS YOU WILL EVER MAKE

Jessica A Featured Favorites, Guest Blog, Her Breakfast, Her Desserts, Her Hungry Kids, Her Snacks, Jessica Allion, Recipes Leave a Comment

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.

FROZEN PEANUT BUTTER CUPS

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

Anyone trying to lose weight wouldn’t dare tempt themselves with having chocolate and peanut butter around the house.  Now you can include this recipe in your daily macro numbers and never feel like you are missing out again!

WHAT IS REVERSE DIETING & IS IT RIGHT FOR ME

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Tammy Patnode, Weight Loss Leave a Comment

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 …

5 THINGS YOU CAN NOT LIVE WITHOUT ON YOUR WEDDING DAY

HerSUPPZ Essential Oils, Guest Blog, Health & Wellness, Her Supplements 101, Weight Loss Leave a Comment

Whether you have been dreaming of your wedding day bliss since you played the lead as Cinderella, or you waited until the last minute because that is how you roll. HerSUPPZ has several products and ideas that you can take advantage of to make the journey and your special day as magical as it can be!

https://her.suppz.com/busy-moms-guide-staying-fit/

A BUSY MOMS GUIDE TO STAYING FIT

HerSUPPZ Felicia Williams, Health & Wellness, Her Brand Ambassadors, Her Wellness Leave a Comment

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 crucial that we take care of ourselves and make our health and fitness a priority and Felicia knows how to get it all done!

https://her.suppz.com/beta-alanine-101/

BETA ALANINE 101

HerSUPPZ Competition Strength, Her Supplements 101, Weight Loss Leave a Comment

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.

WHAT IS SEXUAL VIOLENCE

HerSUPPZ April, Featured Favorites, Her Monthly Awareness Leave a Comment

April is Sexual Assault Awareness Month…Sexual violence occurs when someone is forced or manipulated into unwanted sexual activity without their consent. Reasons someone might not consent include fear, age, illness, disability, and/or influence of alcohol or other drugs.

APRIL IS SEXUAL ASSAULT AWARENESS MONTH

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

Sexual assault is any type of sexual contact or behavior that occurs without the explicit consent of the recipient. Falling under the definition of sexual assault are sexual activities as forced sexual intercourse, forcible sodomy, child molestation, incest, fondling, and attempted rape. April is Sexual Assault Awareness Month. It is real and it is devastating. Chances are it has happened to you or someone you know.

BETTER THAN A REESE’S CUP

Jessica A Her Desserts, Her Hungry Kids, Her Snacks, Recipes Leave a Comment

The easiest, healthiest way to get that same taste from your favorite indulgence! We are calling these better than a Reese’s Cup because not only does it taste just like the real thing, but it is made with super healthy ingredients…which makes them even better than…

THE ULTIMATE GROCERY LIST FOR THE COLLEGE STUDENT

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Libby Menz, Nutrition Leave a Comment

Shopping healthy doesn’t mean having to spend a lot of money at the grocery store. Money can be tight and some people think that eating healthy is too expensive. Libby put together the essential grocery list for the college student!

https://her.suppz.com/tips-for-staying-motivated-in-college-gymlife/

TIPS FOR STAYING MOTIVATED IN COLLEGE #GYMLIFE

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Inspirational Stories, Libby Menz Leave a Comment

Staying motivated and being consistent in a healthy lifestyle isn’t always easy. Add the pressures of college life and you have yourself trying to squeeze a 48-hour day into 24 hours. We asked Libby Menz how she juggles nursing school, the gym and good eating skills all at once…

PRACTICAL TIPS TO STAY SANE AFTER AN INJURY PART 1 of 2

HerSUPPZ Christine Schmieden, Competition Strength, Health & Wellness, Her Brand Ambassadors Leave a Comment

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…

THE IMPORTANCE OF BALANCE

HerSUPPZ Desiree Marty, Health & Wellness, Her Brand Ambassadors, Her Wellness, Nutrition Leave a Comment

When we allow ourselves to recover and reflect from how crazy life can get, it also helps remind us that keeping the balance in our lives is the most difficult task with the greatest reward!! Find out how…

https://her.suppz.com/matching-your-strategy-with-your-goals/

MATCHING YOUR STRATEGY WITH YOUR GOALS

HerSUPPZ Christine Schmieden, Competition Strength, Health & Wellness, Her Brand Ambassadors, Weight Loss Leave a Comment

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.

WHAT YOU NEED TO KNOW ABOUT THYROID DISEASE

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

The main purpose of thyroid hormone is to “run the body’s metabolism,” it is understandable that people with this condition will have symptoms associated with a slow metabolism.” Find out what you need to know about your thyroid..

https://her.suppz.com/can-women-benefit-from-testosterone-boosters/

CAN WOMEN BENEFIT FROM TESTOSTERONE BOOSTERS

Jessica A Competition Strength, Featured Favorites, Health & Wellness, Her Supplements 101, Jessica Allion, Weight Loss Leave a Comment

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?

JANUARY 2nd IS PERSONAL TRAINER AWARENESS DAY

HerSUPPZ Competition Strength, Health & Wellness, January, Weight Loss Leave a Comment

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…

LAST MINUTE GIFT IDEAS FROM HERSUPPZ

HerSUPPZ Competition Strength, December, Essential Oils, Health & Wellness, Her Holiday Strength, Nutrition Leave a Comment

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!!

HOW TO FIND BALANCE DURING THE HOLIDAYS

HerSUPPZ December, Felicia Williams, Health & Wellness, Her Brand Ambassadors, Her Holiday Strength, Nutrition Leave a Comment

‘Tis the season for cookies at the office party, your mother-in-law’s killer pumpkin pie, and cupcakes at 8pm for your kid’s class. With the holiday season right around the corner, you may be worried about the dreaded holiday weight gain, but it’s possible to enjoy November through New Year’s without completely getting off track.

https://her.suppz.com/top-10-gifts-for-the-fit-freak-on-your-gift-list/

TOP 10 GIFTS FOR THE FIT FREAK ON YOUR GIFT LIST

HerSUPPZ December, Essential Oils, Health & Wellness, Weight Loss Leave a Comment

The holidays are coming and we all know at least ONE fit freak that loves to get …even more freaky fit!
Here are HerSUPPZ top ten gifts for the fitness freak in your life!

HEALTHY GAME DAY SNACKS

HerSUPPZ Felicia Williams, Health & Wellness, Her Desserts, Her Snacks, Nutrition, Recipes, Tammy Patnode, Weight Loss Leave a Comment

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 …

https://her.suppz.com/top-5-reasons-women-lift-heavy-weight/

TOP 5 REASONS WOMEN SHOULD LIFT HEAVY

HerSUPPZ Competition Strength, Felicia Williams, Her Brand Ambassadors, Weight Loss Leave a Comment

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…

PUMPKIN SPICE PROTEIN FROZEN LATTE

HerSUPPZ Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Smoothies, Her Snacks, Recipes, Tammy Patnode Leave a Comment

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.

FINDING THE POSITIVE IN BREAST CANCER

HerSUPPZ Her Monthly Awareness, October Leave a Comment

Weighing all the variables both clinically and in my heart…my mom’s early death, my young age at diagnosis, the consult of close friends who have dealt with this cancer…find out what Michelle does with her decision and diagnosis…

FRIDAY NIGHT LIGHTS THROUGH THE EYES OF A CHEERLEADER

HerSUPPZ Her Brand Ambassadors, Inspirational Stories, Libby Menz Leave a Comment

“Growing up I dreamed of being a gymnast. Learning how to tumble, leap, flip across the beam, and swing on the bars was all that I wanted to do. That all changed when the opportunity came to try out for the Junior High Cheerleading Squad…” Think cheerleading is not a sport…think again.

BE THE GIRL WHO CAN DO BOTH WITH SUCCESS

HerSUPPZ Competition Strength, Desiree Marty, Health & Wellness, Her Brand Ambassadors Leave a Comment

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…

THE BENEFITS OF ROCKTAPE

HerSUPPZ Alicia Bell, Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Weight Loss Leave a Comment

You’ve probably been watching the Olympics and Paralympics? You’ve probably seen some of the athletes all taped up. For instance legs, shoulders, knees, chest etc? That tape isn’t just for show or to look fancy.

BERRY PROTEIN COOKIES

HerSUPPZ Her Brand Ambassadors, Her Desserts, Her Snacks, Recipes, Tammy Patnode Leave a Comment

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!!

BEING BRAVE…PAIGE’S STORY LIVING WITH JUVENILE RHEUMATOID ARTHRITIS

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

In a matter of days, our once active 3 year old, could not walk, quit eating and would barely talk. After a two week hospital stay, numerous tests and painful procedures, we were given the official diagnosis – Systemic Juvenile Rheumatoid Arthritis.

A LITTLE BITE HERE A LITTLE BITE THERE…FRUSTRATED WITH FAT LOSS

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Her Holiday Strength, Her Wellness, Nutrition, Tammy Patnode Leave a Comment

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.

CRAZY FUN ACTIVITIES FOR KIDS THIS SUMMER

HerSUPPZ Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jessica Allion Leave a Comment

Are your kids glued to the tv while the summer is wasting away? Do you want your kids to step A-WAY from the videos and toss the controller?
Are your kids already busy playing outside but want some fun new activities that YOU can be involved in too?

CHOCOLATE PEPPERMINT PROTEIN BALLS

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

Christmas is full of healthy options if you just know where to look …and these are so good you are going to want them all year ’round!

HOPE. FAITH. NEVER GIVE UP.

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

In 2009 Susan Updike was turning 50. She had promised herself that was going to get her first mammogram before she turned a half-century. So she did what she promised. After a few days had passed she received the call that she needed to be rechecked for further testing. THE BAD NEWS THE GOOD NEWS AND THE NOT-AS-BAD NEWS On …

ELSPETH KATHERINE’S | PUMPKIN CHOCOLATE PROTEIN BARS

HerSUPPZ Elspeth Katherine, Featured Favorites, Her Desserts, Her Snacks, Recipes Leave a Comment

HerSUPPZ.com Featured Favorites Presents…Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Pumpkin and chocolate go together like muscles and mascara! Throw in your favorite protein and you have got yourself a winning combination! This recipe is not only delicious it is packed with nutrients and tastes like you are cheating on your diet. Pumpkin is packed with a ton of …

CROSSFIT WORKOUT OF THE DAY #003

HerSUPPZ Crossfit WOD, Workouts Leave a Comment

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 …

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 …

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 …

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 …

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), …

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 …

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 …

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!