THE TOOLS FOR A HEALTHY KITCHEN MAKEOVER

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

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.

Why Cycling Is Perfect For Women’s Health And Fitness

HerSUPPZ Cardio, Featured Favorites, Guest Blog, Health & Wellness, Her Wellness, Jane Sandwood, Total Body, Weight Loss, Workouts Leave a Comment

Over 60% of American adults don’t meet government physical activity guidelines. According to the Centers for Disease Control and Prevention  25% of those being completely inactive. Furthermore, research shows that women are a lot more likely to be inactive than men. As a result. women are at a higher risk of various illnesses related to both weight gain and inactivity. Cycling is …

EXERCISES FOR A HEALTHY HEART

HerSUPPZ Cardio, Core Strength, February, Her Brand Ambassadors, Libby Menz, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

February is Healthy Heart Awareness Month and working out is beneficial physically, mentally, and emotionally. Here are some of our very own Brand Ambassador Libby Menz’s top exercises for a healthy heart!

How to Learn to Love Your Body At Any Size

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

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…

10 WAYS TO LIVE WITH HEALTHY INTENTIONS | MARY’S BLOG

Mary Sheckler December, Her Monthly Awareness, January, Mary's Blog Leave a Comment

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…

NEW SCHOOL LUNCH IDEAS FOR YOUR WHOLE FAMILY

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

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

PERFORMANCE NUTRITION FOR THE CROSSFIT ATHLETE

HerSUPPZ Crossfit WOD, Her Supplements 101, Weight Loss, Workouts Leave a Comment

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!

HIGH PROTEIN PUMPKIN MUFFINS

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

Winter, spring, summer…yup…pumpkin! We combine the wonderful flavor of pumpkin with the delicious taste of APS Isomorph  in these super high protein pumpkin muffins to give you a major dose of protein with major added benefits! These muffins are super moist and protein-packed.  You can add raisins or walnuts or even mini chips! PUMPKIN CONTAINS MAJOR BENEFITS SUCH AS… boosts …

PROTEIN PUMPKIN SPICE ICE CREAM

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

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

THE ONE KEY TO SUCCESS OR FAILURE IN FITNESS

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

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

TOP 5 VITAMINS WOMEN SHOULD BE GETTING

HerSUPPZ Faith Ellis, Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Her Wellness Leave a Comment

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 …

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

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

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

APPLE BACON & EGG FRITTATA

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

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

https://her.suppz.com/how-social-media-can-damage-your-fitness-goals/

HOW SOCIAL MEDIA CAN DAMAGE YOUR FITNESS GOALS

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

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

https://her.suppz.com/s-i-m-p-l-e-making-healthy-meals-simple/

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

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

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

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

MEAL PREP MADE EASY

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

By  Tammy Patnode Proper meal prep is essential to the success of your contest diet. It doesn’t have to take an enormous amount of time, if you do it efficiently. The following tips are essential to doing it effortlessly! First I suggest hitting up your local Sams Club, Costco or BJs Wholesale Club for the best prices on your contest staples. Chicken …

GASTRIC BYPASS DIDN’T CHANGE ME, I CHANGED ME

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

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

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

LEMON GLAZED ZUCCHINI PROTEIN BREAD

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

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

RED WHITE & BLUE CHEESECAKE BITES

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

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 …

STEPS TO ACHIEVING OPTIMAL WELLNESS

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

BALANCE YOUR HEALTH BALANCE YOUR LIFE By Jane Sandwood When it comes to achieving optimal health, you get exactly what you give your body in return. As humans, we strive to achieve happiness, good health, and overall wellness. We want to become the best versions of ourselves rather than the average Joe. However, not everyone understands the importance of optimal health. …

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

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

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

5 REWARDS THAT DO NOT INCLUDE FOOD

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

5 NON-FOOD REWARDS By Faith Ellis Nailing your workout and sticking to your healthy meal plan is a major success and a sure way to hit your health and fitness goals. When you meet your goals, you probably have a reward in mind that keeps you motivated to keep going for the goal and treat yourself when you get there. …

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

YOUR DIGESTIVE SYSTEM & YOUR GUT

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

TRUST YOUR GUT By Christine Anne Schmieden Poor digestion affects 70 million people every day. Think about it. Our digestive system manages a number of important processes from the breakdown of our food to nutrient absorption to running a two lane highway for communication to and from the brain. If our digestive system is in order, we feel great. If …

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

TIPS TO KICKSTART SUMMER FITNESS

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

By Jane Grates, Guest Blogger Now that we’re heading into summer, we can finally safely say that we’re putting a long, cold, and dreary winter and spring behind us.  Soon our days will be packed with abundant amounts of sunshine, lots of toasty warm temperatures, and the lovely sounds of children playing outside all day long.  From winter sitness to summer …

3 INGREDIENT PEANUT BUTTER COOKIES

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

These are by far the easiest, fastest peanut butter cookies recipe you will ever see. Using only 3 ingredients make them healthier and just as delicious as the higher calorie version. In most peanut butter cookie recipes you will find tons of butter, tons of sugar and tons of carbohydrates. The addidion of Gaspari’s Myofusion Protein adds an extra layer …

HOW TO KNOW YOU ARE AT YOUR GOAL WEIGHT

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

WHAT IS YOUR GOAL WEIGHT? By Desiree Hendrickson If you’re like a majority of the population, you’ve probably tried some kind of diet or cleanse at one point or another that you believed would help you achieve your goal weight. You  have also possibly gone through extreme highs and lows in search to find that perfect goal weight. That target …

https://her.suppz.com/faiths-favorite-meal-prep-lunches/

FAITH’S FAVORITE MEAL PREP LUNCHES

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

EASY, DELICIOUS & HEALTHY Meal prep makes staying on track and making healthier choices quite simpler. You have food already prepared, you just have to heat it up and enjoy! However, I know that eventually we run out of ideas and the things we eat seem to become monotonous. That is why I have compiled a few of my favorite …

THE WORST WEIGHT LOSS ADVICE EVER

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

WEIGHT LOSS ADVICE YOU WILL WANT TO RECONSIDER By Faith Ellis The unfortunate part about the fitness community is that with all of the studies, data, and myths, it’s hard to determine what is truly fact or fiction. Especially when you are first starting out, it can be overwhelming with all of the contradicting information, for instance, how one day …

TIME TO RETHINK YOUR NEW YEAR’S RESOLUTION?

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

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

HerSUPPZ Brenda Forsyth, Her Brand Ambassadors, Inspirational Stories, Weight Loss Leave a Comment

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 …

5 TIPS TO TRAIN AROUND AN INJURY

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

Whether you’re just starting to find your groove in the gym or you’re a competitive bodybuilder, injuries can happen to us all. When you push your body, sometimes you can go too hard and have an injury – like cranking it out on that extra mile run or simply have a minor accident like tripping during a box jump. Regardless, …

YOUR LAST WEIGHT LOSS RESOLUTION | KRISTI ROMERO

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

By Kristi Romero January 1st is right around the corner. Have you made your New Year’s Resolution?  Is it the same resolution as last year? And the year before that? Does it have something to do with losing weight or getting in shape?  If you answered yes, you are definitely not alone. Why is it that you are making this same resolution, once …

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

GETTING IN THE ZONE WITH THE ZONE DIET

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

GET IN THE ZONE By Jane Sandwood To get the results that you want, you have to exercise right, but you also have to eat right. Therefore, you need to have the perfect balance of nutrition and exercise.

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | TAMMY PATNODE

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

Tammy Patnode is an IFBB pro physique competitor and when she is not competing she is judging the competitions. Her passion includes assisting others in contest prep, general training and weight loss programs for both men and women. As a Certified Personal Trainer and Sports Nutritionist, Tammy customizes each plan for each client. Her SUPPZ is very fortunate to have …

FINDING THE RIGHT COACH FOR YOU

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

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 …

THE DIRTY LITTLE SECRET | BINGE EATING

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

Whether you are a competitive athlete, a stage competitor or simply ‘dieting.’

HerSUPPZ Brand Ambassador Tammy Patnode shares her 2 super simple steps that can make a huge difference on how to control binges.

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | DESIREE

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

Desiree thrives on the balance between her impressive personal goals and her empowering professional life. She is strong and smart and loves to learn new ways of challenging herself. We see Desiree’s greatness and know you will quickly see why we chose her to inspire and motivate YOU also. HIGH SCHOOL During my senior year, I tore my ACL just …

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

CINNAMON SWIRL PROTEIN COFFEE CAKE CUPCAKES

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

We have taken the wonderful ingredients of cinnamon coffee cake and made it even better with the addition of protein …of course!

We made it with the delicious CTD Sports IsoLicious flavor of Cinnamon Cereal Crunch and we have also made them portable!

CHOCOLATE PROTEIN LAVA MUG CAKE

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

This mug cake recipe is for the serious choco-holics out there! The lava is the hand full of decadent chocolate chips added in the second half of cooking! Worried about the macros? No sweat… …just omit the chocolate chips! We promise this Chocolate Protein LAVA Mug Cake will still be absolutely satisfying!

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

HOW CAFFEINE CAN GIVE YOUR WORKOUT A BOOST

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

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

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | FELICIA WILLIAMS

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

She may be small in stature but she is strong and powerful and has a huge drive that will motivate YOU to Find Your Strength too! Felicia Williams is one of HerSUPPZ Exclusive Brand Ambassadors. To say she is a powerlifter is an understatement. She is that and so much more.

Get to know Felicia Williams and find out why she is a HerSUPPZ Brand Ambassador!

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

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

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

It is wonderful nowadays to have so many products available to help us reach our goals.   Unfortunately, with so many choices it can get quite confusing and overwhelming as to what is the best to help us reach them.
We did the hard work for you and broke down the Top 5 Best Proteins for Post Workout, Meal Replacement & Baking!

FROZEN PEANUT BUTTER CUPS

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

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

YOU DON’T HAVE TO HIT THE GYM TO BUILD MUSCLE

HerSUPPZ Cardio, Featured Favorites, Guest Blog, Jane Sandwood, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Weight Loss, Workouts Leave a Comment

Sure lifting weights is probably the easiest and most convenient way to build muscle but what if you don’t have weights available? …or what if you just need to change up your workout? There are other ways to build that muscle find out now!

5 NON-SCALE GOALS TO LOSE WEIGHT

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

Don’t be a slave to the scale. Sure weighing yourself is a fast and easy way of determining weight loss, but their are so many other ways!!

If you are not seeing that number budge on the scale try out these 5 other ways to determine if you are going in the right direction!

WHAT IS REVERSE DIETING & IS IT RIGHT FOR ME

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

Reverse Dieting. You have heard of it, but the thought of having to go on yet another diet after your competition or special event makes you want to throw down a greasy burger and say, “the he!! with it!”
Find out exactly what reverse dieting is and if it is something YOU can realistically do …

https://her.suppz.com/lemon-raspberry-protein-muffins-2/

LEMON RASPBERRY PROTEIN MUFFINS

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

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!

I HAVE A CHILD WITH FOOD ALLERGIES

HerSUPPZ Guest Blog, Her Monthly Awareness, Inspirational Stories, May Leave a Comment

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.

https://her.suppz.com/fiber-facts-101/

FIBER FACTS 101 – ARE YOU GETTING ENOUGH

HerSUPPZ Nutrition, Weight Loss Leave a Comment

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

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

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

A BUSY MOMS GUIDE TO STAYING FIT

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

Whether you’re a new mom trying to get your pre-baby bod back or a seasoned veteran balancing busy schedules of middle schoolers, staying fit is hard. It requires time …that we don’t have and discipline …that is usually spent elsewhere.

But it’s important.
With so many demands, it crucial that we take care of ourselves and make our health and fitness a priority and Felicia knows how to get it all done!

https://her.suppz.com/things-i-suck-at/

THINGS I SUCK AT

Mary Sheckler Health & Wellness, Her Wellness, Inspirational Stories, Mary's Blog, Nutrition Leave a Comment

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

HerSUPPZ Felicia Williams, Her Brand Ambassadors, Her Breakfast, Her Snacks, Recipes Leave a Comment

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!

WHAT IS SEXUAL VIOLENCE

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

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

ISO-100 STRAWBERRY CHEESECAKE PROTEIN SHAKE

HerSUPPZ Her Breakfast, Her Desserts, Her Smoothies, Her Snacks, Recipes Leave a Comment

You can always depend on Dymatize ISO-100 to deliver a pure protein that is 100% whey protein that will satisfy even the most picky protein drinkers! We chose Dymatize ISO-100 for this delicious Strawberry Cheesecake Protein Shake because we know it is berry berry good!

BETTER THAN A REESE’S CUP

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

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

CAPPUCCINO PROTEIN MUG CAKE

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

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

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

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

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

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

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

TIPS FOR STAYING MOTIVATED IN COLLEGE #GYMLIFE

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

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

CHOCOLATE PROTEIN MINT SMOOTHIE

HerSUPPZ Her Desserts, Her Smoothies, Her Snacks, Recipes Leave a Comment

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

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

Our very own HerSUPPZ Brand Ambassador Christine Anne shares her tips to staying on track even when you are injured. These are practical and easy so you can heal faster and get after your goal or goals! Keep an eye out for Part duex…

EATING FOR A HEALTHY HEART

HerSUPPZ Christine Schmieden, February, Health & Wellness, Her Brand Ambassadors, Her Monthly Awareness, Her Wellness, Weight Loss Leave a Comment

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.

https://her.suppz.com/christines-heart-healthy-workouts/

CHRISTINE’S HEART HEALTHY WORKOUTS

HerSUPPZ Cardio, Christine Schmieden, Core Strength, February, Health & Wellness, Her Brand Ambassadors, Her Monthly Awareness, Lower Body, Quick Workouts, Total Body, Upper Body, Weight Loss, Workouts Leave a Comment

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!

NEW YEAR, NEW YOU | MARY’S BLOG

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

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

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

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

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

MATCHING YOUR STRATEGY WITH YOUR GOALS

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

Goal setting is a way to prioritize your life. What is important to you? What do you want to achieve? You have to be able to answer these questions first. Read on to learn how to set actionable and measurable goals to prioritize your life.

CHRISTMAS PROTEIN FUDGE

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

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.

LAST MINUTE GIFT IDEAS FROM HERSUPPZ

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

Do you need some gift ideas? Are you still trying to get everything you need for all the people on your Christmas list? No worries!
HerSUPPZ makes it easy to get all the gifts you need from the casual exerciser to the hard core workout warrior. HerSUPPZ makes it a one stop shop with super fast shipping and no hassle ordering!
Here are just a few of our favorite things that we know will make everyone on your fit list overjoyed to step up their game!!

HOW TO FIND BALANCE DURING THE HOLIDAYS

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

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

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

TOP 10 GIFTS FOR THE FIT FREAK ON YOUR GIFT LIST

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

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

WHY DO WOMEN RIP EACH OTHER APART?

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

“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

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

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

PUMPKIN PROTEIN SMOOTHIE

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

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

HerSUPPZ Her Desserts, Her Snacks, Recipes Leave a Comment

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

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

When I started to become more interested in fitness training about two-years ago I had this preconceived theory that it was almost impossible to be successful in one’s personal AND professional life. Find out if Desiree still believes this theory and how you can Find Your Strength in her story…

PB&J PROTEIN MUFFINS

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

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!

CHEESECAKE PROTEIN PUDDING

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

Enjoy this protein-packed decadent treat just as it is, or spoon pudding into a pre-made graham cracker crust!
Either way this easy dessert will leave you satisfied while still keeping that waist line slim!

https://her.suppz.com/are-essential-oils-safe-to-consume-faqs/

ARE ESSENTIAL OILS SAFE TO CONSUME-FAQS

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

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

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

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

HerSUPPZ Competition Strength, Guest Blog, Health & Wellness, Heathyr Stanics, Her Brand Ambassadors, Inspirational Stories, Yoga, Yoga Inspired Leave a Comment

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 was eating fast food every day and drinking wine …

BREASTFEEDING BENEFITS FOR MOM AND BABY

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

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…

BEST ZUCCHINI PROTEIN BREAD

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

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!

DO YOU HAVE WHAT IT TAKES TO COMPETE?

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

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 …

BERRY PROTEIN COOKIES

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

Whether you pick them yourself, grab them up at the farmer’s market or buy them from the grocery store, this is the time for all sorts of delicious fresh berries!
This Berry Protein Cookie recipe adds extra protein and will soon become your favorite cookie any time of year!!

A-MOMS-JOURNEY-TO-THE-STAGE-BLOG1-WHY-NOW-WHY-NOT-NOW-NIKKI-LEWIS-

A MOM’S JOURNEY TO THE STAGE | BLOG 1

HerSUPPZ Competition Strength, Nikki Lewis' Journey to the Stage Leave a Comment

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?”

https://her.suppz.com/dutch-crisp-rhubarb-protein-bread/

DUTCH CRISP RHUBARB PROTEIN BREAD

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

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!

CRAZY FUN ACTIVITIES FOR KIDS THIS SUMMER

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

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

6-PACK AT THIRTY-6 Blog #8

Mary Sheckler 6-Pack at Thirty-6, Mary's Blog Leave a Comment

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…..

6-PACK AT THIRTY-6 Blog #7

Mary Sheckler 6-Pack at Thirty-6, Mary's Blog Leave a Comment

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…

EASY PEANUT BUTTER PROTEIN SMOOTHIE

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

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!

Mary’s LIFT CIRCUIT – Week 5

HerSUPPZ 6-Pack at Thirty-6, Cardio, Core Strength, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

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!

6-PACK AT THIRTY-6 Blog #6

Mary Sheckler 6-Pack at Thirty-6, Mary's Blog Leave a Comment

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…

Mary’s LIFT CIRCUIT – Week 4

HerSUPPZ 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

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!

https://her.suppz.com/6-pack-at-thirty-6-blog-4/

6-PACK AT THIRTY-6 BLOG #4

HerSUPPZ 6-Pack at Thirty-6, Mary's Blog, Nutrition, Workouts Leave a Comment

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 …

https://her.suppz.com/marys-lift-circuit-week-2/

MARY’S LIFT CIRCUIT – WEEK 2

HerSUPPZ 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

  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

Mary Sheckler 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

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!

https://her.suppz.com/marys-lift-circuit-week-1/

Mary’s LIFT CIRCUIT |Week 1

HerSUPPZ 6-Pack at Thirty-6, Cardio, Lower Body, Mary's Blog, Total Body, Upper Body, Workouts Leave a Comment

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 …

6-PACK AT THIRTY-6 BLOG #2

HerSUPPZ 6-Pack at Thirty-6, Mary's Blog Leave a Comment

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 …

Why Integrated Supplements Whey Isolate Protein is Right for YOU

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

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 …

https://her.suppz.com/is-sucralose-safe/

Is Sucralose Safe?

HerSUPPZ Her Supplements 101, Nutrition, Weight Loss Leave a Comment

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…

I AM A SURVIVOR

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

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 …

POST CONTEST SURVIVAL GUIDE

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

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

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

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 …

ELSPETH KATHERINE’S | PUMPKIN CHOCOLATE PROTEIN BARS

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

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

THE HEALTHY APPLE COBBLER

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

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!

https://her.suppz.com/simple-why-are-healthy-foods-not-healthy/

S.I.M.P.L.E. – WHY ARE HEALTHY FOODS NOT HEALTHY

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

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

HerSUPPZ.com Featured Workout Presents Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Often when I travel there is a fee to use the gym, I’m limited on equipment, or simply I’m crunched for time, but getting in at least some type of exercise is still important. EQUIPMENT NEEDED Resistance band ($10-$15 can be purchased anywhere from drugstores to sports shops) …

HOW TO BAKE WITH PROTEIN POWDER

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

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

Benefits of BCAA’S |BCAA 101

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

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

ELSPETH KATHERINE’S | YOUR BEST BUTT WORKOUT

HerSUPPZ Elspeth Katherine, Featured Favorites, Lower Body, Workouts Leave a Comment

One thing we know for sure is that Elspeth knows a thing or two about an awesome butt workout. Elspeth combines all of her best butt exercises to give you the glutes that you have always dreamed of! Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model CIRCUIT ONE of your BEST BUTT WORKOUT Barbell Hip Thrusts: 5 sets 12-15 reps …

DARK CHOCOLATE MINT PROTEIN FUDGE CAKE

HerSUPPZ Her Desserts, Recipes Leave a Comment

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

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

ADVOCARE SPARK vs OPTIMUM NUTRITION AMINO ENERGY

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

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

CASEIN 101

HerSUPPZ Her Supplements 101, Weight Loss Leave a Comment

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

ELSPETH KATHERINE’S | STRAWBERRY OVERNIGHT OATMEAL

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

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

ELSPETH KATHERINE’S | PUMPKIN PROTEIN PANCAKES

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

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

BIKINI BODY BLITZ day one

HerSUPPZ Cardio, Featured Favorites, Jen Jewell, Total Body, Workouts Leave a Comment

HerSUPPZ featured workout presents… Jen Jewell, Pro Fitness Competitor, Celebrity Trainer & Cover Model Believe it or not, bikini season right around the corner, it’s total body tune-up time! Try out the workout below and don’t worry we have Bikini Body Blitz Day Two ready when you are!! Get ready to rock your swimsuits and newly sculpted abs! Results are just …

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

THE BEST APPS FOR NUTRITION ON THE GO

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

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

THE BENEFITS OF PROTEIN

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

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

HOW MANY CALORIES ARE RIGHT FOR YOU

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

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

MAGIC MEATBALLS EASY AND DELICIOUS

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

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

AFTER REACHING 200 LBS I STOPPED WEIGHING MYSELF

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

HOW I BEGAN MY 200 lbs of FIGHT originally published Jan 2015 I wasn’t overweight growing up but I certainly did not eat very well and was definitely not in good shape. I am quite sure my story is like many other women who have given birth and struggled with the weight that comes with having babies. Before even realizing …

JANUARY IS CERVICAL HEALTH AWARENESS MONTH

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

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

HOW TO ENJOY AND NOT INDULGE DURING THE HOLIDAYS

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

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

HEALTHY CARAMEL CORN ʷⁱᵗʰ AGAVE

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

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

6 SIMPLE HOLIDAY EATING TIPS

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

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

YOUR PERFECT 20 MINUTE TRAVEL WORKOUT

HerSUPPZ Cardio, Core Strength, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

  RELAX AND SWEAT  These fast but not-so-easy workouts are perfect for this high travel time of year, with no equipment necessary! Whether you’re staying at a beachfront hotel for a few days or camped out at Grandma’s for Christmas break, we have some options to help keep you on track! LADDER WORKOUTS Ladder workouts are a great way to get in …

5 TIPS FOR SURVIVING THE HOLIDAYS

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

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

PEANUT BUTTER BANANA PANCAKES

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

The delicious flavor of peanut butter is even better when you throw in a banana to make these light and fluffy pancakes perfect! Of course, we wouldn’t make pancakes without the wonderful addition of a muscle-building protein! We added a scoop of  GAT Supertein to make these Superfit-friendly!