Take a virtual tour of a competitor’s kitchen and learn the top tricks of the trade that will set you up for success during your next meal prep session.
Keto-Friendly “STARBUCKS” Iced Vanilla Latte ʷⁱᵗʰ Protein
You don’t need to run to the nearest coffee house to get your favorite iced coffee drink anymore! We have a protein-packed, keto-friendly Iced Vanilla Latte that can be made easily without leaving your home! Is an Iced Vanilla Latte good for me? You can make any recipe better for you by making good choices. Healthy substitutions are endless and …
LEARNING TO WALK AGAIN-MY MS STORY
Multiple sclerosis (MS) is an unpredictable, often disabling disease of the central nervous system that disrupts the flow of information within the brain, and between the brain and body. March is MS awareness month and we find strength in Jennifer’s story. We know you will also.
How to Learn to Love Your Body At Any Size
It doesn’t matter what size we are most women have struggled with the way they look at one time or another. We all have caught ourselves saying we are not this enough or we are not that enough. How do we get past that? How do we learn to look at all the good we have? Here are some ways to learn to do just that…
PRE-WORKOUT NUTRITION 101
Knowing what to eat for pre-workout nutrition can be a daunting list of what you should and shouldn’t consume. Here is a simple list of the best choices to maximize your gym time! PRE-WORKOUT NUTRITION FOR STARTERS Finish eating at least 60 minutes before training to give enough time for digestion to take place. While training you want your blood to …
10 WAYS TO LIVE WITH HEALTHY INTENTIONS | MARY’S BLOG
We are already well into the New Year and I have yet to make a blog post. I am not big on resolutions … I was trying to think of something great I could decide to do. I was thinking something big. Something bigger than I did last year… I was scrolling through Instagram, I saw this great post and it changed my thinking…
HOW TO STICK TO YOUR RESOLUTIONS
Are you tired of making the same goals year after year? There is one key thing that you need to keep your resolutions. Find out what that is and be ready to make 2017 your year…
THE (ISH) PART | MARY’S BLOG
After crushing her goal to obtain a 6 Pack at Thirty-6, Mary blogs about the weeks following. She will be the first to admit eating clean is hard and eating clean(ish) might just be the perfect fit!
PERFORMANCE NUTRITION FOR THE CROSSFIT ATHLETE
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!
It’s S.I.M.P.L.E. – COFFEE
By Kathy Lange This week I am doing something different. I know that coffee is technically not a food but, I love it and it seems a lot of people feel the same way. Coffee is actually pretty good for you and recent studies have shown that fellow drinkers are less likely to have certain illnesses such as diabetes …
TOP 5 VITAMINS WOMEN SHOULD BE GETTING
By Faith Ellis Vitamins are natural compounds in our bodies that are essential for proper growth and function. They are micronutrients that can be found in food and supplements and are necessary to consume since our bodies cannot synthesize them. While there are thirteen different vitamins our bodies need, we have compiled a list of the top 5 vitamins women …
CBD OIL 101
The latest buzz in the health industry is CBD oil, but what is it and what can it do for you? CBD is a cannabinoid. It’s from the cannabis plant however, it doesn’t get you high like marijuana. “Marijuana contains many chemical compounds that create the different characteristics of the plant. Terpenes provide flavors and aromas, while chlorophyll in the leaves makes …
RED WHITE & BLUE CHEESECAKE BITES
LESS THAN 5 MINUTES TO MAKE! By Tammy Patnode If you have a craving for cheesecake these little tasty treats will have your cravings satisfied for sure! The delicious taste of cheesecake and the addition of your favorite summer fruits and protein powder combined with NOW Foods Better Stevia is the perfect summer combo. Keep them in the freezer for …
KEEPING YOUR INNER CIRCLE SMALL
MEASURING UP YOUR INNER CIRCLE By Desiree Hendrickson I’ve been told you are the “average” level of success measured by the 5 people you spend the most time with. If you sat down right now and wrote out the names of those 5 people, where do you stand in that inner circle? How is your time spent with each individual? …
TIME TO RETHINK YOUR NEW YEAR’S RESOLUTION?
HAVE YOU GIVEN UP ON YOUR NEW YEAR’S RESOLUTION YET? By Desiree Hendrickson If you are one of the 80% struggling to keep your infamous New Year’s Resolutions, don’t worry. We are only a quarter of the way through 2018. It is totally okay to take some time to refresh those resolutions! So let’s see how you can get in …
BRENDA AND HER WEIGHT LOSS TRANSFORMATION
INSPIRING TRANSFORMATION By Brenda Forsyth Growing up I was always a heavy kid, and as I hit my teenage years I managed to gain even more. Everyone would always tell me “oh you are just big boned” or “you are so pretty and wear it well”. Inside I was like, yeah right. I didn’t show it, but it really bothered …
ARE YOU GETTING ENOUGH SODIUM?
SALT101 We are always told to avoid sodium for the negative effects it has on the body. But what about the positive effects? WHAT DOES SALT DO Salt helps maintain the normal volume of blood in the body, and also helps keep the correct balance of water in your cells and tissues for proper function. It aids in digestion …
HOW CALORIE COUNTING HURT ME
CALORIE COUNTING First off, this is not meant to discourage you, instead I am hoping it makes you aware. I have always had body images issues and I want to help other people who battle the same demons. When I first began my fitness journey, I wish I would have had someone to support me. It would have been so helpful …
FINDING THE RIGHT COACH FOR YOU
By Desiree Hendrickson When I set the goal of competing in a bodybuilding show my initial thoughts were only surrounded by the end result. I was confident I knew what I was getting myself into. The idea of finding the right coach was not on my short list of things to add to this already overwhelming sport. As it turned …
5 WAYS TO MAXIMIZE YOUR POST WORKOUT RECOVERY
What you do post workout can be just as important as what you were doing during your workout.
HerSUPPZ Brand Ambassador Tammy lists the 5 key things that you can do now…
HerSUPPZ ULTIMATE WORKOUT PLAYLIST 1
A workout playlist can make or break your workout whether you are huffing it on a dreaded cardio machine, pressing ‘play’ on a workout video or pounding the weights at the gym.
We asked our exclusive HerSUPPZ Brand Ambassadors to share with you their must-have music that keeps them motivated for any and EVERY workout!
WHAT IS REVERSE DIETING & IS IT RIGHT FOR ME
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 …
LEMON RASPBERRY PROTEIN MUFFINS
The combination of lemon and raspberries are a classic flavor and these lemon raspberry protein muffins are simply the best. These muffins are so delicious!!!
This is a great base recipe for any fruity muffin so any fruit would work!
Try blueberries, rhubarb, strawberries…??? Let us know what you choose we would love to hear how they turn out!
WHAT IT IS REALLY LIKE TO HAVE A CHILD WITH FOOD ALLERGIES
Tammy Nelson shares what it is really like having a daughter who has severe life threatening food allergies. It certainly is not what they bargained for, but staying one step ahead, helping others become aware and taking responsibility is the only way they can insure her quality of life and enjoy life not feel deprived.
FIBER FACTS 101 – ARE YOU GETTING ENOUGH
Dietary fiber is a carbohydrate.
In the last several decades carbs have gotten a bad rap, but fiber helps you feel fuller longer which aids in weight loss.
If an item contains fiber it is listed on a nutrition label as either soluble fiber or insoluble fiber. Both have incredibly substantial health benefits.
5 THINGS YOU CAN NOT LIVE WITHOUT ON YOUR WEDDING DAY
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!
THINGS I SUCK AT
I am not doing it right all the time. I try, but I suck sometimes…or actually a lot, lately…I love PB&J’s, pizza, wine and chocolate and sometimes skipping an AM workout to snuggle my kids. In Mary’s Blog she shares her accomplishments, failures, goals and inspiration…
HIGH PROTEIN VEGGIE BREAKFAST MUFFINS
As a busy mom Felicia does her best for her family by putting in some extra veggies where she can!
You are going to love these delicious breakfast muffins and your kiddos are going to be grabbing these for an after school snack, a “little something” before ball practice or a treat when you just need something a little sweet!
CAPPUCCINO PROTEIN MUG CAKE
This Cappuccino Mug Cake is for the serious choco-holic out there!
A couple scoops of this, a couple scoops of that and you have yourself a super-easy, super protein-packed snack or dessert that will satisfy any serious chocolate fanatic!!
HOW TO EAT CLEAN WITHOUT GETTING BORED
First of all, mindset is everything. If you spend your time worrying about what you can’t eat or limiting yourself to plain tilapia and asparagus, of course, you’re going to be bored. However, it can be hard to strike a balance between how to eat clean all of the time and not getting stuck in a food rut. 😊But, you know …
THE ULTIMATE GROCERY LIST FOR THE COLLEGE STUDENT
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!
CHOCOLATE PROTEIN MINT SMOOTHIE
The refreshing taste of chocolate and mint will be the perfect way to finish that great workout you just had! This Chocolate Protein Mint Smoothie recipe using our #1 selling NutraBio protein will give your muscles what they need…not to mention your sweet tooth! INGREDIENTS 1 cup cold almond milk 1-2 scoops NutraBio 100% Whey Protein Isolate, Dutch Chocolate 1 drop …
PRACTICAL TIPS TO STAY SANE AFTER AN INJURY PART 1 of 2
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…
EATING FOR A HEALTHY HEART
Eating for a healthy heart does not have to be boring!
You have many options for amazing food and flavor while keeping your health in check.
Check out some of these tips and suggestions to get you started on the right path.
CHRISTINE’S HEART HEALTHY WORKOUTS
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!
BIKINI BODY BLITZ day two
Whether you are getting ready for spring break or getting a head start on the summer at the pool or beach, bikini season will be here before you know it! Check out DAY TWO of Jen Jewell’s exclusive workout !
TOP 5 BEST SELLING PROTEIN POWDERS
We are sharing with you our top 5 best selling protein powders so you can see what other customers are using!
NEW YEAR, NEW YOU | MARY’S BLOG
We are a few weeks into the New Year…and you have totally changed, right?
Or wait, are you still the same person just trying to make healthier choices and create better habits? Don’t set out trying to change yourself. Don’t create a new you this new year, just make the real you BETTER!
THE IMPORTANCE OF BALANCE
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…
CHRISTMAS PROTEIN FUDGE
The hustle and bustle of the holidays are in full swing but your scale doesn’t have to be with this delicious Christmas Protein Fudge recipe!!
You don’t have to give up on all the holiday treats when you make this delicious recipe using natural peanut butter, coconut oil and protein powder.
ELECTING A BETTER YOU | MARY’S BLOG
With this epic election season finally ending today, it’s time to concentrate on something else…YOU! Read Mary’s Top 7 ways to “Elect for a better You” this Election Day!
WHY DO WOMEN RIP EACH OTHER APART?
“I finished up my squats and moved on to deadlifts. The moment I started making any noise such as, tapping the plates on the ground to come back up, I could feel their dirty looks. I was not dropping weights or going out of my way to slam anything.”
If you have been fortunate enough to never be ridiculed or judged or criticized…you are lucky.
Find out how Felicia fights the negative in her life and how you can too.
FRIDAY NIGHT LIGHTS THROUGH THE EYES OF A CHEERLEADER
“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.
PUMPKIN PROTEIN SMOOTHIE
Winter, Spring, Summer…PUMPKIN! Pumpkin is so good for you and with this super easy, protein-packed smoothie recipe you will be stocking up all year round!
CINNAMON PROTEIN MUG CAKE
Hungry for a cinnamon roll but don’t want all those crazy calories or fat? The addition of our best-selling isolate will give a good excuse to eat two of these cinnamony mugs of gainz. (We won’t tell)
PB&J PROTEIN MUFFINS
It doesn’t matter how old you are there is just nothing better than a good ol’ PB & J sammie!
The comfort food that all other comfort foods
wish they could be!
They are easy, they fill you up and they are now packed with protein and even easier to grab and go in muffin form!
A DAY WITHOUT COFFEE…
Coffee good? Coffee bad? Here’s your answer…
GET HOT AND INSPIRED WITH YOGA | MARY’S BLOG
September is National YOGA Month. So what does that mean? We do YOGA! HOT YOGA. Mary and the girls take you along on their Hot Yoga session in Mary’s newest blog!
A MOM’S JOURNEY TO THE STAGE | BLOG 2
Nikki Lewis shares her trials, struggles, obstacles and successes in her newest blog!
ARE ESSENTIAL OILS SAFE TO CONSUME-FAQS
NOW essential oils are manufactured and tested to be the highest quality and purity available, but why do some manufacturers allow for ingesting their essential oils while others do not? Find out exactly what is “safe” to ingest, what is not “safe” to ingest and why…
WHAT TO LOOK FOR IN MEAL REPLACEMENT SHAKES
We all know that a “balanced” meal should consist of a proper protein source to rebuild the body and muscles, carbohydrates to fuel your energy, and good, healthy fats to keep you fuller longer. When you are looking for meal replacement shakes you should expect no different.
FROM SETBACKS TO STRIDES | HEATHYR STANICS
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 …
BREASTFEEDING BENEFITS FOR MOM AND BABY
EVEN MORE BENEFITS OF BREASTFEEDING We all know the statistics about how healthy it is to nurse your newborn such as reduced ear infections, lower risk for asthma and a higher IQ. Check out this fresh list of breastfeeding perks for YOU and your new little one…
WHAT’S IN OUR GYM BAGS?
What gets us excited to go to the gym? A peak into our gym bags…
BEST ZUCCHINI PROTEIN BREAD
Whether you get your fruits and veggies from your own backyard, the supermarket or your Saturday morning Farmer’s Market fresh zucchini can be found easily and can be shredded to keep in the freezer for months to use all year round!
POST RACE: THE RIDE | MARY’S BLOG
“Physical strength will get you to the start line. But mental strength will get you to the finish line. And it’s not always about how fast you finish.” Read Mary’s Post Race blog where she shares that even through disappointment you can enjoy the “ride” of life.
DO YOU HAVE WHAT IT TAKES TO COMPETE?
DEDICATION & COMMITMENT As a coach, a judge and a long time competitor myself, I see people come and go rather quickly in the competition arena. People don’t often realize how hard it is to mentally prepare to compete. Here’s my list of things you must be willing to do in order to have a successful prep. YOU MUST EAT …
PRE-RACE: BIKING UNPREPARED | MARY’S BLOG
“Am I really biking the Scenic Shore 150 Bike Tour this weekend unprepared? I ride for a cure. No matter if I’m prepared or not.” Read how HerSuppz CEO and owner, Mary; is embarking on a 150 mile bike ride for a cause seemingly “unprepared.”
GLUTES: EXERCISES YOU HAVE NEVER DONE BUT NEED TO
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…
MADISON’S STORY LIVING WITH JUVENILE RHEUMATOID ARTHRITIS
July is Juvenile Rheumatoid Arthritis Month and Madison and her family shares with us just how a little girls life can change…It all started 3 1/2 years ago, when our 2 year old daughter, Madison, was waking up every morning with pain…
A MOM’S JOURNEY TO THE STAGE | BLOG 1
Often when we see someone set a lofty goal for themselves the first question we tend to ask them is, “why?” I, too, have been asked that same question many times over the past week. My response is usually a condensed list of my personal reasons for choosing to do the show, but as I was sitting here typing, I thought a better response would be, “why not?”
Mary’s ON THE BALL CLASS – Week 8
From the 6-PACK at THIRTY-6 SERIES THIS ON THE BALL class is sure to work your total body! Think you can’t get a great workout using a stability ball?? Think again…
I AM STRONGER THAN MY FEARS
Mary’s Guest Blogger shares her personal struggle with a fear, and how an adventure in paddle boarding proved to be quite empowering.
DUTCH CRISP RHUBARB PROTEIN BREAD
A delicious way to use all that rhubarb this season! Add APS ISOMORPH from HerSUPPZ and you have got yourself a delicious AND HEALTHIER version of one of your Grandma’s favorite recipe!
CAN YOU DO A 5k? YES! YOU CAN!
Have you ever thought of doing a 5k but was not sure if you could do it? Are all your friends always talking about all the 5k’s and marathons they are doing but don’t know how to start? You will want to read this!
ALICIA BELL | 5 REASONS TO EXERCISE OUTDOORS
Need more reasons to exercise outdoors? Here you go! The benefits of the great outdoors that you can only get… just by walking out the door!
THREE INGREDIENT PROTEIN COOKIE
A quick protein-packed cookie that you can take anywhere…with only 3 ingredients!
GET A FIRM TIGHT BUTT WITH THREE MOVES
Think you have to do endless squats for a FIRM TIGHT butt? No way! Get the glutes you have always wanted in 3 easy moves!
HELP FOR PROBLEM KNEES
So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.
Mary’s ON THE BALL CLASS – Week 7
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!
6-PACK AT THIRTY-6 Blog #9
Mary’s BIG REVEAL is finally here! Find out if Mary’s hard work has paid off after a 8-week training to see if she could get 6PACK ABS!
GET THE FACTS: POSTTRAUMATIC STRESS DISORDER (PTSD)
It isn’t clear why some trauma survivors develop Posttraumatic Stress Disorder while others do not, but If your symptoms don’t go away over time and they disrupt your life, you may have PTSD. Find out the facts so you or someone you love who suffers can find relief.
6-PACK AT THIRTY-6 Blog #8
I’m sure you have wondered during the last 8 weeks…. WHY? Why are you trying to get a six pack? What are you trying to prove?….. From the start of my 6-Pack at Thirty-6 journey, I knew I wanted to do this to show that having a six pack is not as normal as the media portrays…..
Mary’s LIFT CIRCUIT – Week 6
Mary’s 6-PACK at THIRTY-6 LIFT CIRCUIT Week 6 combines weights and cardio for a TOTAL BODY WORKOUT that will get you to your GOALS!
ESSENTIAL OIL WORKOUT BLEND
It’s time to ignore that little voice in your head telling you to press the “snooze” button. Try this workout blend for the added kick you need!
Mary’s ON THE BALL CLASS – Week 6
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!
6-PACK AT THIRTY-6 Blog #7
Mary’s Blog #7 is all about being prepared. Do you have a goal but do not know where to start? …how to start? or even if you can reach it? Leave the “where”, “how” & “if” to the doubters and start reaching your goals NOW one step at a time. It just starts with the first step…
BEGINNER’S GUIDE TO WEIGHTLIFTING SUCCESS
Women sometimes have the perception that weightlifting can lead to bulkiness and tend to steer clear of that area of the gym, when in fact, those free weights; when done correctly; can actually ensure your success. Read the beginners guide to selecting the proper weights to be used for lifting and #FindYourStrength in the gym.
EASY PEANUT BUTTER PROTEIN SMOOTHIE
The addition of the SAN Raw Fusion protein and the great taste of PB2 Powder makes this smoothie recipe extra special while still keeping it simple to make ANY time of day!
DEAR GYM, IT’S NOT YOU, ITS ME
…sometimes it’s important for us to take a step back and not be so hard on ourselves about getting to the gym. Which Gym do you have a relationship with?
Mary’s LIFT CIRCUIT – Week 5
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 ON THE BALL CLASS – Week 5
Mary’s ON THE BALL CLASS from her 6-PACK AT THIRTY-6 will get your core tightened and toned! Think you have seen every BALL exercise out there…think again!
6-PACK AT THIRTY-6 Blog #6
You can’t have progress without pain and I can handle the pain of muscle soreness.
But…
I had my serious doubts over this journey last week. I am putting in all this work and I am not really seeing the changes. I have never really had the best self-confidence about my body…
COCONUT OIL SAVED MY FAMILY
Most all mommies have discovered random artwork made by their little ones as they explore boundaries with crayons and walls. A simple washing usually erases the drawings. Read how I used coconut oil to save my family from a permanent marker drawing.
TIPS TO GET YOUR BODY BEACH READY
Summer is approaching fast and you will be feeling confident shedding those layers with these 4 simple TIPS to get your BODY BEACH READY!!
Mary’s LIFT CIRCUIT – Week 4
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!
ORANGE JULIUS WITH A KICK
May 4th is National Orange Juice Day! So of course we had to celebrate with an added KICK of protein! Help celebrate with us!
Mary’s ON THE BALL CLASS – Week 4
Week 4 ON THE BALL CLASS from Mary’s very own workout from her Blog series 6-PACK at THIRTY-6! Now YOU can reach your GOALS!
6-PACK AT THIRTY-6 – Blog #5
Blog #5 of Mary’s 6-PACK at THIRTY-6 is all about the kids. Find out how important it is to have the support of the whole family whether you are trying to get 6 pack abs or trying other ways to #FindYourStrength!
LITTLE WARRIOR, EMMA
My name is Emma. I am 13 years old. When I was 10, I had a wart on the underside of my right forearm. It started to get bigger…
Melanoma is scary enough as an adult but learning to be a warrior as a child takes STRENGTH.
Mary’s LIFT CIRCUIT |Week 3
Mary’s LIFT CIRCUIT – Week 3 is here and ready to get you swimsuit ready! 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!
GET THE SKINNY ON ESSENTIAL OILS
They have been known to reduce swelling, restore energy, and clear the sinuses, but have you ever considered the benefits essential oils can play in your weight loss journey?
MARY’S ON THE BALL CLASS – WEEK 3
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 …
6-PACK AT THIRTY-6 BLOG #4
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 …
VINPOCETINE IN THE SPOTLIGHT
You know those days where you can’t think straight, much less survive a set of burpees?! Mentally, you are strung out, so nothing seems quite do-able. While you handle the non-negotiables of your schedule, you’ve got no extra energy to put toward the gym or meal prepping. Well we have fantastic news, Ladies!!!
MARY’S LIFT CIRCUIT – WEEK 2
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
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
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
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 …
Mary’s LIFT CIRCUIT |Week 1
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
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 …
6-PACK AT THIRTY-6 BLOG #2
STARTING TO DIE…IT! | BLOG #2 By Mary Sheckler I have to admit, when I knew I was getting close to beginning my diet I may have “lived it up” a little too much. Easter, an NCAA tourney, a few cocktails, unhealthy snacks, pizza and chocolate all came to a screeching halt! I started my plan on Sunday and spent a …
HOW TO EAT OUT AND STILL LOSE WEIGHT
You don’t have to stress when you walk into a restaurant. You can eat out and successfully lose weight. Knowing how and what to order can make dieting …a piece of cake!
6-PACK AT THIRTY-6 BLOG #1
ABSOLUTELY COMMITTED By Mary Sheckler This is the first of a series of blogs that will take us on Mary’s journey to achieving her goal of getting 6-pack abs. From her training to her nutrition find out exactly what it takes to get those chiseled abs! In two short months, I will be turning 36, which in my mind is …
My Pledge to Buddy – Fighting Autism with Acceptance, Understanding, and Love
…“your son will never say, I love you mom and hug you, he won’t know what that means and won’t do it.” Unbeknownst to those doctors, they had just met a fighting family and a fighting kid who would own this condition and work relentlessly to prove them wrong.
COOKIES AND CREAM PROTEIN CHEESECAKE
Nobody can refuse the yummy taste of cookies and cheesecake! This delicious, protein-packed alternative to the fattier version will have you begging for more without the guilt!
Quest Protein Bar vs Oh Yeah! ONE Protein Bar
Find out which protein bar is better. We put them to the test and you may be surprised at the results!
HEALTHY! KETTLE CORN
Another snack healthified! Kettle Corn made with protein powder! Now you can feel good about refilling that bucket of kettle corn again and again!
Mint Chip Protein FroYO
Love the flavor of mint chocolate chip ice cream but don’t want the calories that come with this decadent treat? Mint Chip Protein FroYO!!
Why Integrated Supplements Whey Isolate Protein is Right for YOU
Ryan Clark took a little break from a training session with his client Karen Voigts to learn more about one of her favorite products, Integrated Supplements Whey Isolate Protein! We know you are a busy mom and wife but tell me more about Karen Voigts: My husband Adam and I have three children; 7, 5, and 1. I work full …
IRRESISTIBLE PROTEIN BROWNIES
HerSUPPZ does it again with these incredibly delicious, protein packed brownies! Two secret ingredients to these rich, decadent brownies that are actually HEALTHY!
5 REASONS WHY WOMEN SHOULD LIFT WEIGHTS
Some women get intimidated heading towards the free weight section… afraid to dive into the pit of grunting, sweating and good looking men Don’t be! Lifting heavy weights is what is going to get you the curves, weight loss and the toned muscles that you want!
FIND YOUR INSPIRATION | MARY’S BLOG
Inspiration comes in many different ways. Sometimes your inspiration can even change day to day. In Mary’s Blog this month read where she finds her inspiration from…
Cookies and Cream Protein Muffins
Cookies and Cream Protein Muffins are a delicious protein packed muffin for breakfast or a quick snack. These muffins are gluten free, vegetarian, and loaded with protein.
ALPHA LIPOIC ACID – ALA 101
Alpha-Lipoic Acid is naturally produced in our bodies, but only in small amounts and without ALA in our bodies we would not produce enough energy to survive. ALA is a critical component in energy metabolism. Want to know more…
Introduction to German Volume Training (GVT)
German Volume Training is something that makes workouts simple, quick, and very effective!
RASPBERRY KETONES 101
Raspberry ketones are a chemical from red raspberries that is thought to help weight loss. To find out more…
HerSUPPZ 28 Days to Find Your Strength
Find Your Strength in 28 days of challenges that will test you mentally and physically! Small daily reminders can help large goals seem easier and more attainable. No stressing, no giving up half-way through! We believe in you!
LOVE Stuffed Strawberries
Show some LOVE with this protein-packed sweet strawberry treat!
Black Forest Mini Cakes
Mini cakes with major flavor!
Iced Cafe Coffee Protein Drink
Super Easy….Super-fast…..Super YUMMY!
Protein Berry Waffles
Get your day started with this protein-packed, nutrient-rich breakfast!
GLUTES: I’M WITH THE BAND WORKOUT
Get your BAND out and start rockin’ those GLUTES with these awesome moves!!
Cinnamon Protein Butter Balls
The perfect little snack when you just need a little something a little sweet that comes with a lot of protein!
POST WORKOUT COOKIES
We all know how vital it is to consume protein within 30 minutes after your workout but did you know that the benefits of a fast-acting carbohydrate is just as essential?
No-Bake Cookies
This is a great base recipe for a no-bake cookie. Add whatever ingredient you are in the mood for. The options are limitless!
USES FOR COCONUT OIL
Think NOW Coconut Oil is just for cooking? No way…
The Perfect Protein Bar
The Perfect Protein Bar is here…and it is easier than you thought to make!
Is Sucralose Safe?
Scientists have conducted many studies on sucralose to determine whether it had any effects on a number of different health conditions, including growth and development, risk of cancer, chemical effects on the body (or toxicology), developmental abnormalities such as birth defects, and effects on the nervous system. Here is what they found…
HerSUPPZ ULTIMATE SUPPLEMENT GUIDE
The world of supplements can be very overwhelming! Let HerSUPPZ ULTIMATE SUPPLEMENT GUIDE walk you through it!
MY “CHECK YOURSELF” MOMENT …FROM CLOUD 9 TO HPV
I eat a healthy and clean diet and live an active lifestyle. I thought all was good….. great job, kids doing well in school and was dating a wonderful man!! I was in Cloud 9! Then I had one of those life-awakening moments last year….. I was diagnosed with HPV.
Sumo Squat We LOVE SQUATS
SUMO Squats are The Best for that booty, quads and …hold a dumbbell and you will add the upper body too!
One Arm Bench with Drive
The exercise you want to do …now.
Oatmeal Made with Love
This is a delicious well-balanced meal with complex carbs, a ton of soluble fibers, healthy fats and high in protein
Live Well, Age Well | MARY’S BLOG
I got to celebrate my Grandpa’s birthday over the weekend. He turned 101 years old. To many this seems unreal, but to me it seems only “fit”ting. Grandpa was always someone who talked about health. I remember him telling me what he ate for breakfast because it had lots of fiber and that fiber was good for you. And that …
Oatmeal Raisin Sesame Cranbutter Cookies
This recipe makes a TON of cookies. You can easily make half of the recipe or freeze what you do not eat. Ingredients 16 oz nuts’n more (protein peanut butter) Sesame Cranbutter (16oz jar) 1/2 cup applesauce, unsweetened 4 TB agave nectar syrup 4 large egg white, fresh 3 cups old-fashioned oatmeal- plain 1 cup all purpose flour 1 cup DYMATIZE …
I LIKE BIG GOALS AND I CAN NOT LIE
I’m not who I used to be, and I’ve never been happier. My former self would have never imagined I’d be where I am today in my fitness endeavors. How did I get to where I am now? I was tired of just being comfortable, and decided to change my goals. Whether it’s giving them a slight tweak, or completely …
Reward kids with a Race!
Quite often we tend to reward our children with a snack, treat, or fast food favorite. As busy families this technique is a simple and easy reward… but is it really a reward? Children all across the country are faced with the pressures and statistics of obesity. Focused on your families health is a greater reward than any drive thru …
S.I.M.P.L.E. – PUMPKIN EVERYTHING
It’s that time of year. Pumpkin… everything. The great news is that pumpkin is really good for you. It’s a great source of fiber, zinc, potassium, copper, manganese, riboflavin, vitamins A, C and E, iron and calcium. Adding this versatile fruit to your diet can reduce blood pressure, protect eye health, support your immune system, improve bone health and give …
I AM A SURVIVOR
By Teresa Blake May 2013 IS THE DAY MY LIFE CHANGED I felt a sore spot in my left breast that would not go away. Sometimes I could even feel a small lump and other times nothing, but the pain kept coming back and it got my attention since both my Mom and Aunt were diagnosed with breast cancer. So …
“FIT”ting It All In | MARY’S BLOG
It’s been a crazy month. In addition to running our websites (HerSUPPZ.com & SUPPZ.com) and four Suppz Gyms, we also have two Papa Murphy’s Take-N-Bake pizza stores. Yeah, I know….fitness & pizza? I’ll explain in another blog : ) Anyways, I have been working most days in the stores lately so my blog hasn’t been updated…but, I have been making …
EVERYTHING YOU NEED ON COMPETITION DAY
You prepare, you obsess you religiously count down the days until you finally hit that alter of nervous, excited bliss. What you need on Competition Day.
MY FIRST COMPETITION | MAKING THE HARD LOOK EASY
Something that’s been on my bucket list was to compete in a bodybuilding show. It was fall of my junior year in college and I had just moved into an apartment with three friends. I wasn’t sure how to manage my time but I was determined to embark on my first competition. My weight slowly kept creeping up… In the …
POST CONTEST SURVIVAL GUIDE
You train hard with a strict diet for 16 weeks leading up to a show. During that time you scour Pinterest and pin all the delicious food recipes you can’t have, but promise yourself that you WILL have once the show is over. Let’s talk about that, the post contest binge. I know after a show the first thing I …
FALL CALORIE CUTTING COOKING IDEAS
Fall is here and with Thanksgiving and Christmas right around the corner, we know how calories can creep upon us! Fall is the best time to take advantage of all the wonderful fruits and vegetables that are at the peak of freshness. From beets to zucchini and everything in between it is the best time of year to incorporate some …
PB&J FRENCH TOAST
Your French toast has evolved!
We not only gave you one LIGHTER VERSION but added a MUSCLE BUILDER VERSION!!
MY CANCER. MY STORY.
I am Tammy and I am 55 years old. My wonderful husband, Dean and I have two children and five grandchildren and I am battling breast cancer. At 5’6” I had always maintained a consistent 135 lbs figure. Yet when I started to gain belly fat I was confused because I hadn’t changed anything that I was doing. I kicked …
Protein Pancakes with homemade “Nutella”
Protein pancakes are ca-razay good anyway and now you can add your homemade “Nutella” topping! You’ll be down right insane over these flapjacks!! Ingredients 1 cup FlapJacked Protein Pancake Mix 1/2 cup water 1/2 cup unsweetened almond milk 1 scoop (apx 35g) Metabolic Nutrition’s Protizyme Banana Cream flavor Directions Coat shallow pan with non-stick spray. Put on medium heat. Mix …
HOPE. FAITH. NEVER GIVE UP.
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 …
Crossfit Workout of the Day #007
WOD #007
Crossfit Workout of the Day #006
Crossfit WOD #006
ELSPETH KATHERINE’S | PUMPKIN CHOCOLATE PROTEIN BARS
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 …
AMBER’S JOURNEY – MONTH 9 UPDATE
A month I wish to forget. Due to unexpected health issues that came up, Month 9 started out with me taking a couple weeks off. Which turned into a huge back step for me. It got me out of the healthier routine I was in, I was not as conscious as I should have been with food and I just …
THE HEALTHY APPLE COBBLER
Fall food loves comfort and nothing is more comfortable than curling up
with your favorite dessert -healthified!
This healthy apple cobbler recipe can easily be doubled using a pie dish.
And trust us when we say, you will want to make more after just one bite of this delicious fall favorite!
Crossfit Workout of the Day #005
WOD #005
S.I.M.P.L.E. – WHY ARE HEALTHY FOODS NOT HEALTHY
Why aren’t “healthy foods” healthy? I was asked that question last week and it has really stuck with me. Companies market things as health food because that is how they make money. Consumers like feeling that they are making healthy choices, so companies cater to that good feeling. HEALTHY FOODS vs PRICE Two boxes of crackers on the shelf; one …
ELSPETH KATHERINE’S | THE TRAVELERS WORKOUT
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
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 …
SIMPLE – Tools of the Trade
By Kathy Lange I have come to realize that not everyone enjoys meal prep as much as I do. For me it seems like a great idea and I love the planning, prepping and then seeing all my containers stacked in the refrigerator for the week ahead. It’s nice to go through the week just grabbing the containers that I …
SNEAKY SABOTAGE
It is Monday and Facebook is full of weekend regret. It happens. You have goals. You have a plan. You are doing great and then something happens. One indulgent treat leads to a weekend of indulgences. One missed day of working out becomes one week. We see it happening and yet it can be so hard to get back on …
Benefits of BCAA’S |BCAA 101
By Elspeth Katherine, NPC Bikini National Competitor, Fitness Model 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, …
ELSPETH KATHERINE’S | YOUR BEST UPPER BODY WORKOUT
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
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 …
ADVOCARE SPARK vs OPTIMUM NUTRITION AMINO ENERGY
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 …
ABS – My favorite exercises!
HerSUPPZ.com Featured Workout Presents Jen Jewell, Pro Fitness Competitor, Celebrity Trainer & Cover Model Do you want abs like Jen’s? Here is the exact workout to get you there! Select 3 exercises from below Feel free to switch it up from one workout to the next
STRAWBERRY RHUBARB PROTEIN MUFFINS
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 KATHERINE’S | STRAWBERRY OVERNIGHT OATMEAL
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.com Featured Favorites Presents Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model 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!!
BIKINI BODY BLITZ day one
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
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 APPS FOR NUTRITION ON THE GO
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 …
HOW MANY CALORIES ARE RIGHT FOR YOU
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 …
HEALTHY CARAMEL CORN ʷⁱᵗʰ AGAVE
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
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 …
YOUR PERFECT 20 MINUTE TRAVEL WORKOUT
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
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
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!