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 …
IS YOUR GYM CLEAN ENOUGH?
What contains 362 times more bacteria than a public toilet?
What has been known to have 79 times more bacteria than a water faucet?
The answer may alarm you! But don’t sweat it…we have some ideas for you that will keep those creepy crawly germs away!
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!
BEST PROTEIN BANANA CAKE
This banana cake recipe is a great alternative to banana bread, and the added protein powder will keep your diet in check. This cake is a little more dense but still is delicious and moist.
Plus, we top this banana cake with our alternative to the calorie-laden cream cheese frosting usually used!
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 …
CAN YOU REALLY LOSE WEIGHT BY WALKING?
Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
The faster, farther and more frequently you walk, the greater the benefits!
What are you waiting for? Walk on!
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 eating clean and not getting stuck in a food rut.
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 using our #1 selling NutraBio protein will give your muscles what they need…not to mention your sweet tooth!
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!
THE COMPETITOR’S KITCHEN
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.
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!
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 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.
ZOODLES & TURKEY MEATBALLS
“Zoodles” are a great substitute for regular pasta and when you pair it with lean ground turkey it will lower your fat and calories significantly!!
Low carb and high protein is always a winner!
HOW TO FEEL CONFIDENT IN YOUR OWN SKIN…RIGHT NOW!
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…
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)
BE THE GIRL WHO CAN DO BOTH WITH SUCCESS
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…
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…
HEALTHY EATING WITH CARBS
Most of us have been taught over the years that carbs are evil and should be avoided at all costs. The truth is, not all carbs have the same effect, and healthy eating with carbs is doable and cutting them out of your diet could actually be a bad thing.
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 & COMMITTMENT By Tammy Patnode As a coach, a judge and long time competitor myself, I see people come and go rather quickly in the competition arena. People don’t often realize how hard it is to mentally prepare to compete. Here’s my list of things you must be willing to do in order to have a successful prep.
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…