LEARNING TO WALK AGAIN-MY MS STORY

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

Multiple sclerosis (MS) is an unpredictable, often disabling disease of the central nervous system that disrupts the flow of information within the brain, and between the brain and body. March is MS awareness month and we find strength in Jennifer’s story. We know you will also.

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!

PRE-WORKOUT NUTRITION 101

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

Knowing what to eat for pre-workout nutrition can be a daunting list of what you should and shouldn’t consume. Here is a simple list of the best choices to maximize your gym time! PRE-WORKOUT NUTRITION FOR STARTERS Finish eating at least 60 minutes before training to give enough time for digestion to take place. While training you want your blood to …

10 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

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!

https://her.suppz.com/6-homemade-gifts-your-fit-friends-will-love/

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.  …

https://her.suppz.com/your-brain-on-exercise/

YOUR BRAIN ON EXERCISE

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

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 …

https://her.suppz.com/6-tips-that-will-save-you-money-on-your-fitness-journey/

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

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/cbd-oil-101/

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 …

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 …

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 …

https://her.suppz.com/10-warmup-secrets-to-ramp-up-your-exercise-routine/

10 WARMUP SECRETS TO RAMP UP YOUR EXERCISE ROUTINE

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

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

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

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 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 …

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

HerSUPPZ Guest Blog, Health & Wellness Leave a Comment

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. …

EATING FOR AUTOIMMUNE DISEASE

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

WHEN YOUR IMMUNE SYSTEM TURNS ON YOU I’ve heard it all too often, people that are diagnosed with an autoimmune disease and are never told that their dietary habits can be adding to the problem. We are in a pill-popping society. So much can be avoided simply by changing your lifestyle. The typical American diet is highly inflammatory. What exactly …

https://her.suppz.com/3-must-have-essential-oils-for-your-fitness-routine/

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

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 …

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. …

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/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 …

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

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 …

https://her.suppz.com/why-you-are-not-losing-weight/

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 …

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 …

HerSUPPZ Happy Easter Bunny Bait

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

SUPER KID FRIENDLY! Ok, so this recipe isn’t exactly super healthy but when you make good choices most of the time that leaves room for some indulgences! Bunny Bait is a wonderful choice! When you consistently eat healthily and make the right choices your children need to see that you can have the fun stuff too! Moderation is hard and …

BUILDING A BODY FROM THE VOICE OF EXPERIENCE

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

BUILDING TAKES TIME Hello, my name is Tammy. I have been going to 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. Building a body like that I understood would take time. Keep in mind, there were not many women …

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. If you are looking for a way to bring more romance into your relationship this may just do the trick. You may find a certain scent …

https://her.suppz.com/are-you-getting-enough-sodium/

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

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, …

https://her.suppz.com/combat-acne-using-tea-tree-oil/

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 …

https://her.suppz.com/young-living-thieves-vs-now-solutions-natures-shield/

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 oftentimes end up failing and not meeting these goals. This is bad not only for yourself but now you have someone else trusting their resolutions and goals with …

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.

source:https://mograph.video/2z95DEb

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! Whether you overdid it a bit too much over the holidays or at a party last night? Worrying about it won’t help and absolutely nobody is perfect so…let it go. Beating yourself up is a complete waste …

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!

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!

THE ONLY GRANOLA BARS YOU WILL EVER MAKE

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

Okay, so there are a million and two recipes out there for granola bars. I know.  BUT this one is like the easiest and tastiest granola bar you will ever try!

This recipe is pretty versatile.  You could really change quite a bit if you would like to add chocolate chips or dried fruit such as cranberries, dried pineapple or mango…yum.

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 …

CAN YOU REALLY LOSE WEIGHT BY WALKING?

HerSUPPZ Cardio, Desiree Marty, Health & Wellness, Her Brand Ambassadors, Traveling Workouts, Weight Loss, Workouts Leave a Comment

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
The faster, farther and more frequently you walk, the greater the benefits!
What are you waiting for? Walk on!

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!

WHAT IT IS REALLY LIKE TO HAVE A CHILD WITH FOOD ALLERGIES

HerSUPPZ Her Monthly Awareness, 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!

https://her.suppz.com/busy-moms-guide-staying-fit/

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…

https://her.suppz.com/beta-alanine-101/

BETA ALANINE 101

HerSUPPZ Competition Strength, Her Supplements 101, Weight Loss Leave a Comment

If you have used beta alanine, you have noticed the pins and needles sensation shortly after consuming it.
If you have ever used a pre workout supplement you know what I am talking about. Some people find that feeling irritating, and swear they will never use it again. But, with an idea of what is happening and why, you might want to reconsider.

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.

APRIL IS SEXUAL ASSAULT AWARENESS MONTH

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

Sexual assault is any type of sexual contact or behavior that occurs without the explicit consent of the recipient. Falling under the definition of sexual assault are sexual activities as forced sexual intercourse, forcible sodomy, child molestation, incest, fondling, and attempted rape. April is Sexual Assault Awareness Month. It is real and it is devastating. Chances are it has happened to you or someone you know.

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 …

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…

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…

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!

THE COMPETITOR’S KITCHEN

HerSUPPZ Christine Schmieden, Competition Strength, Health & Wellness, Her Brand Ambassadors, 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.

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.

https://her.suppz.com/can-women-benefit-from-testosterone-boosters/

CAN WOMEN BENEFIT FROM TESTOSTERONE BOOSTERS

Jessica A Competition Strength, Featured Favorites, Health & Wellness, Her Supplements 101, Jessica Allion, Weight Loss Leave a Comment

Women and men both have testosterone and estrogen in their bodies. Just different amounts. A female with lower than normal testosterone levels or low T could benefit from a testosterone booster supplement…or could she?

JANUARY 2nd IS PERSONAL TRAINER AWARENESS DAY

HerSUPPZ Competition Strength, Health & Wellness, January, Weight Loss Leave a Comment

If you have ever had the perfect PERSONAL TRAINER you know how valuable they are! They give their time, their passion and their lives to giving you their best!! But did you know they also have a day to be celebrated? Find out how this special day came to be and some great ways to just say, Thank you…

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.

HEALTHY GAME DAY SNACKS

HerSUPPZ Felicia Williams, Health & Wellness, Her Desserts, Her Snacks, Nutrition, Recipes, Tammy Patnode, Weight Loss Leave a Comment

GREAT SUPERBOWL FIXINS’ Fall is here and that means leaves changing into their beautiful fall colors, pumpkin everything, brisk mornings and FOOTBALL. Game day usually brings those penalty-popping appetizers that quickly leave your diet goals feeling sacked. We want to help you intercept those food fumbles so you don’t sacrifice the Top Ten Plays of the Game! Here are some great …

PUMPKIN SPICE PROTEIN FROZEN LATTE

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

Be your own Barista! Besides all the money you will save by making this wonderful pumpkin spice protein latte drink at home you will actually be drinking REAL pumpkin instead of all those fake flavors they use at the coffee shop.

FINDING THE POSITIVE IN BREAST CANCER

HerSUPPZ Her Monthly Awareness, October Leave a Comment

Weighing all the variables both clinically and in my heart…my mom’s early death, my young age at diagnosis, the consult of close friends who have dealt with this cancer…find out what Michelle does with her decision and diagnosis…

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.

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…

THE BENEFITS OF ROCKTAPE

HerSUPPZ Alicia Bell, Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Weight Loss Leave a Comment

You’ve probably been watching the Olympics and Paralympics? You’ve probably seen some of the athletes all taped up. For instance legs, shoulders, knees, chest etc? That tape isn’t just for show or to look fancy.

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 By Heathyr Stanics It all started with a breakup.Now I know that’s not a positive way to start a bio, but I swear it gets good. In 2011 I split from my then fiancé, and as it neared it’s ugly end, I turned to food and alcohol for comfort, as many women do. I …

BREASTFEEDING BENEFITS FOR MOM AND BABY

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!!

GLUTES: EXERCISES YOU HAVE NEVER DONE BUT NEED TO

HerSUPPZ Lower Body, Mary's Blog, Quick Workouts, Workouts Leave a Comment

There are some women who are blessed with, “Becky, look at her butt” glutes, whose bums are so healthy and strong they could make a living off of them. Literally.
Not all women are blessed with a bodacious badonkadonk so for us, celebrated glutes are going to take a little work.
No boring squats…endless deadlifts or mundane lunges here…

MADISON’S STORY LIVING WITH JUVENILE RHEUMATOID ARTHRITIS

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

July is Juvenile Rheumatoid Arthritis Month and Madison and her family shares with us just how a little girls life can change…It all started 3 1/2 years ago, when our 2 year old daughter, Madison, was waking up every morning with pain…

A MOM’S JOURNEY TO THE STAGE | BLOG 1

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!

HELP FOR PROBLEM KNEES

HerSUPPZ Alicia Bell, Competition Strength, Health & Wellness, Her Brand Ambassadors, Her Wellness Leave a Comment

So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.

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?

Mary’s ON THE BALL CLASS – Week 7

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

From the 6-PACK at THIRTY-6 series this ON THE BALL CLASS is double the fun! Mary & Courtney grab their boxing gloves and really test their STRENGTH! Think you can keep up? Give it a try!

GET THE FACTS: POSTTRAUMATIC STRESS DISORDER (PTSD)

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

It isn’t clear why some trauma survivors develop Posttraumatic Stress Disorder while others do not, but If your symptoms don’t go away over time and they disrupt your life, you may have PTSD. Find out the facts so you or someone you love who suffers can find relief.

Mary’s ON THE BALL CLASS – Week 6

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

ON THE BALL CLASS Week 6 from 6-PACK at THIRTY-6 Blog #7 PREPPING FOR SUCCESS will get every muscle worked…no joke. Stability ball exercises are a great way to change up your standard exercises and give them a brand new twist!

6-PACK AT THIRTY-6 Blog #7

Mary 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…

BEGINNER’S GUIDE TO WEIGHTLIFTING SUCCESS

HerSUPPZ Competition Strength Leave a Comment

Women sometimes have the perception that weightlifting can lead to bulkiness and tend to steer clear of that area of the gym, when in fact, those free weights; when done correctly; can actually ensure your success. Read the beginners guide to selecting the proper weights to be used for lifting and #FindYourStrength in the gym.

EASY PEANUT BUTTER PROTEIN SMOOTHIE

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…

https://her.suppz.com/marys-on-the-ball-class-week-3/

MARY’S ON THE BALL CLASS – WEEK 3

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

STRENGTH CORE & CARDIO OTB WEEK 3 from Blog #4 Click here to read Blog #4 Single leg movements really work your core stabilization. Add in some push up variations and dead bugs and you will get your whole body transformed! EQUIPMENT NEEDED stability ball start with a 12lb dumbbells ( up or down depending on level) kettlebell stability ball …

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 …

6-PACK AT THIRTY-6 BLOG #3

Mary Sheckler 6-Pack at Thirty-6, Mary's Blog, Nutrition, Weight Loss, Workouts Leave a Comment

ALL ABOUT THAT DIET By Mary Sheckler “Because you know I’m all about that diet  ’bout that diet, no pizza I’m all about that diet ’bout that diet, no sugar I’m all about that diet ’bout that diet, no cheating I’m all about that diet ’bout that diet… diet… diet… “ This week we kept my nutrition plan exactly the …

ALICIA BELL | FUNCTIONAL WORKOUTS FOR WEIGHT LOSS

HerSUPPZ Alicia Bell, Crossfit WOD, Her Brand Ambassadors, Quick Workouts, Weight Loss, Workouts Leave a Comment

FUNCTIONAL WEIGHT LOSS By Alicia Bell As a personal trainer and track coach to many types of clients, my job is to create a fitness program that helps athletes and actors successfully perform their jobs and look aesthetically pleasing. While your profession may not involve scoring goals, dunking baskets or hitting a ball you need to train for life as …

MARY’S ON THE BALL CLASS – WEEK 1

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

STRENGTH CORE & CARDIO OTB Week 1 from Blog #2 This workout is from the blog series Mary’s 6-Pack at Thirty-6.   This workout is no joke.  Get ready to work your entire lower body and upper body with only 3 moves each.  Don’t think your finished though Mary tosses in some core and cardio to really get that heart rate …

6-PACK AT THIRTY-6 BLOG #2

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 …

6-PACK AT THIRTY-6 BLOG #1

HerSUPPZ 6-Pack at Thirty-6, Health & Wellness, Her Wellness, Mary's Blog, Nutrition Leave a Comment

ABSOLUTELY COMMITTED By Mary Sheckler This is the first of a series of blogs that will take us on Mary’s journey to achieving her goal of getting 6-pack abs.   From her training to her nutrition find out exactly what it takes to get those chiseled abs! In two short months, I will be turning 36, which in my mind is …

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 …

5 REASONS WHY WOMEN SHOULD LIFT WEIGHTS

HerSUPPZ Alicia Bell, Competition Strength, Health & Wellness, Her Brand Ambassadors, Weight Loss Leave a Comment

Some women get intimidated heading towards the free weight section… afraid to dive into the pit of grunting, sweating and good looking men Don’t be! Lifting heavy weights is what is going to get you the curves, weight loss and the toned muscles that you want!