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

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

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

PERFORMANCE NUTRITION FOR THE CROSSFIT ATHLETE

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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!

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6 HOMEMADE GIFTS YOUR FIT FRIENDS WILL LOVE

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

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

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YOUR BRAIN ON EXERCISE

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

PROTEIN PUMPKIN SPICE ICE CREAM

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

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

HOW TO KEEP YOUR LUNGS HEALTHY & WHY

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

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

THE ONE KEY TO SUCCESS OR FAILURE IN FITNESS

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

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

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 …

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6 TIPS THAT WILL SAVE YOU MONEY ON YOUR FITNESS JOURNEY

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

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

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

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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 …

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CBD OIL 101

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Tammy Patnode, Weight Loss Leave a Comment

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 …

BREATHE! THE IMPORTANCE OF BREATHING IN FITNESS

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

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

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HOW SOCIAL MEDIA CAN DAMAGE YOUR FITNESS GOALS

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

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

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

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

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

BEST WORKOUTS FOR TEENS TO STAY HEALTHY AND SMART

HerSUPPZ Cardio, Guest Blog, Health & Wellness, Lower Body, Quick Workouts, Total Body, Upper Body, Weight Loss, Workouts Leave a Comment

By Michael Morelli As teenagers, there are a lot of benefits that you can get from regular exercise. Not only does it help you stay physically healthy, it also makes you feel more comfortable about yourself. If you are serious about integrating some exercises in your daily activities, you need to consider the effectiveness of the routine that you will …

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

MEAL PREP MADE EASY

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

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

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10 WARMUP SECRETS TO RAMP UP YOUR EXERCISE ROUTINE

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

SEVEN FITNESS TIPS EVERYONE SHOULD KNOW

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

GASTRIC BYPASS DIDN’T CHANGE ME, I CHANGED ME

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

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

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

LEMON GLAZED ZUCCHINI PROTEIN BREAD

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

ALL THAT ZUCCHINI Recipe from Jessica Allion 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.  …

EVERYTHING YOU NEED TO KNOW TO PERFECT YOUR POWERLIFTING

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

REFINE YOUR POWERLIFTING ROUTINE  By Jane Sandwood The United States is seeing an absolute surge of women in powerlifting, and for good reason. Strength training such as squats, deadlifts and bench pressing builds and works so many different muscles, ramps up metabolism and even protects against diabetes, osteoporosis and arthritis. Harvard researchers also found that in a study of 10,500, weight …

HOW EXERCISE CAN HELP ADDICTION RECOVERY

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

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. …

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3 MUST HAVE ESSENTIAL OILS FOR YOUR FITNESS ROUTINE

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

ESSENTIAL OILS & YOUR WORKOUT By Jane Sandwood, Guest Blogger One under utilized way to incorporate essential oils into your life is in your pre/post workout routine. When used appropriately, the right essential oils can make your workouts healthier and more effective. The key is knowing which oils to use for your desired results. Explore three ways that essential oils can take …

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

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STILL TIME TO REACH YOUR FITNESS GOALS By Helen Bradford, Guest Blogger Fitness goals – the top priority point of so many New Year’s Resolution lists. However, as it usually goes, most of us somehow forget about the promises we made to ourselves as soon as February takes place. And then we soon realize that the half of the year …

KEEPING YOUR INNER CIRCLE SMALL

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

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? …

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. …

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YOUR DIGESTIVE SYSTEM & YOUR GUT

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

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

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

GUIDE TO YOUR PRE AND POST WORKOUT ROUTINE

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

Everyone knows that a successful workout routine is much more than just sweating it out at the gym. Do you know what really needs to be done before or even after, in order to get the most out of your workout? If the answer is no, you’re at the right place! Here’s our guide to pre and post workout routines …

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TIPS TO KICKSTART SUMMER FITNESS

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

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

3 INGREDIENT PEANUT BUTTER COOKIES

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

CRAZY EASY PEANUT BUTTER COOKIES By Tammy Patnode These are by far the easiest, fastest peanut butter cookie recipe you will ever find! In most peanut butter cookie recipes you will find tons of butter, tons of sugar and tons of carbohydrates. The not-so-secret ingredient that binds all that peanuty protein goodness is an… apple!  

GREAT GLUTES WORKOUT | JESSICA ALLION

HerSUPPZ Featured Favorites, Guest Blog, Jessica Allion, Lower Body, Quick Workouts, Workouts Leave a Comment

EASY EFFECTIVE GLUTES By Jessica Allion Grab your nearest barbell and get to work on those glutes. These glute exercises are going to take you back to the basics. Quick & easy when you just want it…quick and easy.   BARBELL HIP THRUSTS You have seen hip thrusts on stability balls, on various machines, etc. We’re going to take you …

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WHY YOU ARE NOT LOSING WEIGHT

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

OMG WHY ALREADY???  By Tammy Patnode As a weight loss and contest prep coach, I see every shape and size coming to me trying to improve their health and physiques. I hear so often, “I eat healthy! Why am I not losing weight?!” Here’s why…   YOU ARE DRINKING YOUR CALORIES From wine to fancy coffee drinks, and even plain …

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

5 BEST WORKOUT CHANNELS ON YOUTUBE

HerSUPPZ Cardio, Core Strength, Faith Ellis, Flexibility & Recovery, Health & Wellness, Her Brand Ambassadors, Lower Body, Quick Workouts, Stretching, Total Body, Traveling Workouts, Upper Body, Weight Loss, Workouts, Yoga Leave a Comment

WORKOUT WITH YOUTUBE By Faith Ellis There are so many workout channels to subscribe to on YouTube! And we know our FitGirls out there would love to subscribe to every single one, but all you need are a few really great ones. We have helped you narrow down that list to help you get started. Here are 5 of the …

STRAWBERRY PROTEIN COOKIES

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

STRAWBERRY PROTEIN COOKIES It’s getting closer to the time of when strawberries are at their best, so why not make a new recipe that incorporates these delicious berries? Especially now that my husband and I are growing our own strawberries. Bonus points: These have protein, are low in calories and carbs, and I mean – who doesn’t enjoy a yummy cookie? This …

HOW TO KNOW YOU ARE AT YOUR GOAL WEIGHT

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

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

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

GOING BEYOND THE STRETCH | HEATHYR STANICS

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

  SWEET INSPIRATION By Heathyr Marie Stanics “How did you get started in yoga?” “I’m not flexible at all. I can’t even touch my toes. Can I still do yoga?” “Can you give me instructional advice? I want to do what you’re doing, but don’t know where to start.” CURIOUS ABOUT YOGA These are all questions that are sent to …

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FAITH’S FAVORITE MEAL PREP LUNCHES

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

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

HerSUPPZ BUNNY BAIT

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

SUPER KID FRIENDLY So this recipe isn’t exactly super healthy but when you make good choices most of the time that leaves room for some indulgences! When you consistently eat healthy and make the right choices your children need to see that you can have the fun stuff too! Moderation is hard and it takes practice. We couldn’t think of …

BUILDING A BODY FROM THE VOICE OF EXPERIENCE

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

BUILDING TAKES TIME By Tammy Patnode I have been in the gym since I was 15. I picked up my first Muscle & Fitness magazine at age 20 and knew I wanted to look like the athletes they featured. Mind you, there was not many women in the sport then. Cory Everson and Lenda Murray were 2 women I aspired …

PROTEIN PEANUT BUTTER EASTER EGGS

HerSUPPZ Her Brand Ambassadors, Tammy Patnode Leave a Comment

EASY & HEALTHY PEANUT BUTTER EASTER EGGS By Tammy Patnode Easter is just around the corner and with all those wonderful traditional Easter eggs and sweet treats around the house it would be easy to hop on that chocolate bunny trail of calories! We have an egg-cellent alternative to those peanut butter eggs filling all those Easter baskets and grocery …

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 …

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

SENSUAL ESSENTIAL OILS FOR LOVE, ROMANCE & PASSION

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

**CAUTION: WILL CAUSE ROMANCE Out of the basic five senses our sense of smell is often the most under-appreciated and under-utilized. When we smell something it sends a message to and from the brain. You may find a certain scent reminds you of a familiar setting and bring about memories and feelings of another time and place. There are scents …

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ARE YOU GETTING ENOUGH SODIUM?

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Her Wellness, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

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 …

5 TIPS TO TRAIN AROUND AN INJURY

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

By Felicia Williams TRAINING WHILE INJURED 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 …

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COMBAT ACNE USING TEA TREE OIL

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

MILLIONS OF ADULTS SUFFER FROM ACNE In fact, an estimated 70% to 90% of young adults, both males and females, suffer from acne prone skin. Recent studies show that there is an increasing amount of adults facing acne issues as well. Yet so many are unable to find a treatment that actually works! Most turn to medications and chemical treatments …

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YOUNG LIVING THIEVES VS NOW SOLUTIONS NATURE’S SHIELD

HerSUPPZ Essential Oils Leave a Comment

YOUNG LIVING vs NOW Essential Oils have been around for thousands of years.  The recipes for these oils were written on Egyptian temple walls in hieroglyphics.  The oils were used by doctors and priests who were dedicated to the production and blending of the oils. Essential oils can be combined into a unique mix to cure and/or find relief for whatever …

YOUR LAST WEIGHT LOSS RESOLUTION | KRISTI ROMERO

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

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

HOW TO SET NEW YEAR’S RESOLUTIONS THE SMART WAY

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

NEW YEAR’S RESOLUTIONS…fun! One of the biggest things you learn when becoming a personal trainer, is how to properly set goals. If you set goals that are not well defined, you may often times end up failing and not meeting these goals. The New Year brings New Year’s resolutions.   So let’s set goals the SMART way so you can be …

THE BEST TIME TO EAT CARBS FOR OPTIMUM WEIGHT LOSS

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

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

HOW CALORIE COUNTING HURT ME

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

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 …

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.

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5 SUPPLEMENTS YOU SHOULD BE TAKING AND WHY

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

It’s overwhelming when you first decide to commit to a health, wellness and fitness regimen. It’s almost scary enough to completely deter you. Some of you may be thinking that more is better – more cardio, more supplements, and the unfortunate part, less eating. That couldn’t be further from the truth. What is true about supplements Supplements can be a …

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

7 WAYS TO CRANK UP YOUR METABOLISM

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

CRANK IT UP! Many women feel like they can’t lose weight or burn fat because of a “slow” metabolism. There are a lot of factors that influence metabolism like your age, body composition and activity levels. But, there’s hope! You don’t have to stay where you are. So can you really speed up your metabolism? Actually… yes. Here is the …

EASY CHRISTMAS GIFT GRANOLA

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

Are you looking for a super easy gift for everyone on your list? Christmas Gift Granola is a great gift to have ready for those spontaneous holiday pop-ins or to give your kid’s teachers! This recipe is highly flexible. If you don’t have an ingredient simply substitute it for something you do have.     INGREDIENTS ½ cup dried cranberries …

16 TIPS TO GET BACK ON TRACK | NICOLE WILKINS

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

Nicole Wilkins knows how to stay on track and wants to share with you her tips and strategies to Get Back on Track! Did you overdo it a bit too much over the holidays or at a party last night? Worrying about it won’t help. No one is perfect.   Beating yourself up is a complete waste of time. You …

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 …

DRINK UP! HOW TO STAY HYDRATED WHEN WORKING OUT

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

3 Reasons to Drink More By Jane Sandwood How far would you expect your car to go without gas? Not very far, right? So why do we often expect our body to perform at its best when we’re not hydrating ourselves properly?  Staying hydrated when working out can make or break a great workout! The recommended daily water intake is …

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

FINDING YOUR MENTAL STRENGTH

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

A positive thought process often leads to a greater chance of a positive and successful outcome. Furthermore, a negative thought process often leads to a greater chance of a negative and unsuccessful outcome.

WHAT FITNESS TRACKER IS RIGHT FOR YOU?

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

There are so many new options in wearable fitness trackers, it can be hard to know where to start. Depending on your goals and your personal style, each tracker has something good to offer.

HerSUPPZ Brand Ambassador Felicia Williams shares with you the top choices and which ones are best for you and your lifestyle!

PUMPKIN PIE PROTEIN MUG CAKE

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

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

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

THE DIRTY LITTLE SECRET | BINGE EATING

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

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

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

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | DESIREE

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

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

NOT SO SCARY HALLOWEEN TREATS

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

Halloween treats can be very haunting to the waistline but they don’t have to be! If you know just how many treats you can have it will keep you on track and those treats won’t play tricks on you! Also includes tricks that will help slay away those pesky temptations!

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

CINNAMON SWIRL PROTEIN COFFEE CAKE CUPCAKES

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

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

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

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

5 FAVORITE EXERCISES FOR LEGS ABS UPPER | FAITH ENGEN ELLIS

HerSUPPZ Core Strength, Faith Ellis, Her Brand Ambassadors, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

HerSUPPZ Brand Ambassador Faith Engen Ellis shares with us her 5 favorite exercises to strengthen your abs, legs and upper body!
These exercises are perfect to do at home or if you are not able to get to a gym.
Give them a try and let us know what you think!

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

HOW CAFFEINE CAN GIVE YOUR WORKOUT A BOOST

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

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

HerSUPPZ ULTIMATE WORKOUT PLAYLIST 1

HerSUPPZ Christine Schmieden, Competition Strength, Desiree Marty, Faith Ellis, Felicia Williams, Her Brand Ambassadors, Libby Menz Leave a Comment

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!

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!