Below you'll find a list of all posts that have been tagged as “findyourstrength”
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 …
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.
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…
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 …
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…
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…
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!
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!
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 …
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 …
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 …
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 …
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? …
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 …
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 …
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 …
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 …
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 …
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…
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!
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 …
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!
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!
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.
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.
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!
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…
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!
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!!
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 …
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!
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 …
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 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.
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!
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 !
We are sharing with you our top 5 best selling protein powders so you can see what other customers are using!
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.
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!
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…
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.
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!
“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.
“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.
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!
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)
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…
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!
Coffee good? Coffee bad? Here’s your answer…
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.
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!
Nikki Lewis shares her trials, struggles, obstacles and successes in her newest blog!
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…
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.
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 …
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 gets us excited to go to the gym? A peak into our gym bags…
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!
“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.
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 …
“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.”
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…
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…
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?”
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…
Mary’s Guest Blogger shares her personal struggle with a fear, and how an adventure in paddle boarding proved to be quite empowering.
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!
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!
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!
A quick protein-packed cookie that you can take anywhere…with only 3 ingredients!
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!
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.
From the 6-PACK at THIRTY-6 series this ON THE BALL CLASS is double the fun! Mary & Courtney grab their boxing gloves and really test their STRENGTH! Think you can keep up? Give it a try!
Mary’s 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!
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.
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 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!
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!
ON THE BALL CLASS Week 6 from 6-PACK at THIRTY-6 Blog #7 PREPPING FOR SUCCESS will get every muscle worked…no joke. Stability ball exercises are a great way to change up your standard exercises and give them a brand new twist!
Mary’s 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…
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.
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!
…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 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 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!
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…
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.
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 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!
May 4th is National Orange Juice Day! So of course we had to celebrate with an added KICK of protein! Help celebrate with us!
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!
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!
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 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!
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?
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 …
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 …
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!!!
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 …
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!
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 …
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 …
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 …
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 …
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 …
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!
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 …
…“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.
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!
Find out which protein bar is better. We put them to the test and you may be surprised at the results!
Another snack healthified! Kettle Corn made with protein powder! Now you can feel good about refilling that bucket of kettle corn again and again!
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!!
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 …
HerSUPPZ does it again with these incredibly delicious, protein packed brownies! Two secret ingredients to these rich, decadent brownies that are actually HEALTHY!
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!
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 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 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…
German Volume Training is something that makes workouts simple, quick, and very effective!
Raspberry ketones are a chemical from red raspberries that is thought to help weight loss. To find out more…
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!
Show some LOVE with this protein-packed sweet strawberry treat!
Mini cakes with major flavor!
Super Easy….Super-fast…..Super YUMMY!
Get your day started with this protein-packed, nutrient-rich breakfast!
Get your BAND out and start rockin’ those GLUTES with these awesome moves!!
The perfect little snack when you just need a little something a little sweet that comes with a lot of protein!
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?
This is a great base recipe for a no-bake cookie. Add whatever ingredient you are in the mood for. The options are limitless!
Think NOW Coconut Oil is just for cooking? No way…
The Perfect Protein Bar is here…and it is easier than you thought to make!
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…
The world of supplements can be very overwhelming! Let HerSUPPZ ULTIMATE SUPPLEMENT GUIDE walk you through it!
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 Squats are The Best for that booty, quads and …hold a dumbbell and you will add the upper body too!
The exercise you want to do …now.
This is a delicious well-balanced meal with complex carbs, a ton of soluble fibers, healthy fats and high in protein
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 …
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 …
These are so good. nuts ‘n more is a brand of different flavor nut butters that have added protein, fiber and flax!! Ingredients 16 oz nuts ‘n more (protein peanut butter) Chocolate PB (16oz jar) 2 cups Splenda 2 large Egg, fresh, whole, raw .5 cup Bread Flour – Unbleached, King Arthur Flour 2 tsp Baking Soda 1/2 cup Hershey’s …
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 …
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 …
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 …
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 …
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 …
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.
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 …
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 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 …
Your French toast has evolved!
We not only gave you one LIGHTER VERSION but added a MUSCLE BUILDER VERSION!!
My Cancer. My Story. by Tammy Vial 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.
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 …
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 …
WOD #007
Crossfit WOD #006
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 …
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 …
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!
WOD #005
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 …
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) …
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 …
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 …
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 …
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 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 …
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 …
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 …
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
It is spring!! That means a new batch of springtime fruits like strawberries and rhubarb are ready to pick!! HerSUPPZ.com has the perfect combination for a healthy protein-packed snack! INGREDIENTS 1/2 cup stevia 1 cup oat flour (easily made with old-fashioned oats pulsed in a blender) 4 scoops (130g) Muscle Pharm Combat, Cinnamon Bun 1 tsp baking soda 1 tsp …
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 …
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!!
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 …
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 …
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 …
1,200… 1,400… 1,600… DO YOU EVEN KNOW? By Kristi Romero How many calories you should be consuming? Is your goal to shed some unwanted pounds? Maybe you read 1,200 to lose weight in a fitness magazine. Or maybe you heard your friend is eating 1,000 calories and it worked for her to drop 20lbs so you decide to try it …
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!
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 …
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 …
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 …
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!