CHOCOLATE PEPPERMINT PROTEIN BALLS

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

Christmas is full of healthy options if you just know where to look …and these are so good you are going to want them all year ’round!

“FIT”ting It All In | MARY’S BLOG

Mary Sheckler Mary's Blog Leave a Comment

It’s been a crazy month. In addition to running our websites (HerSUPPZ.com & SUPPZ.com) and four Suppz Gyms, we also have two Papa Murphy’s Take-N-Bake pizza stores. Yeah, I know….fitness & pizza? I’ll explain in another blog : ) Anyways, I have been working most days in the stores lately so my blog hasn’t been updated…but, I have been making …

POST CONTEST SURVIVAL GUIDE

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

You train hard with a strict diet for 16 weeks leading up to a show. During that time you scour Pinterest and pin all the delicious food recipes you can’t have, but promise yourself that you WILL have once the show is over. Let’s talk about that, the post contest binge. I know after a show the first thing I …

FALL CALORIE CUTTING COOKING IDEAS

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

Fall is here and with Thanksgiving and Christmas right around the corner, we know how calories can creep upon us! Fall is the best time to take advantage of all the wonderful fruits and vegetables that are at the peak of freshness.  From beets to zucchini and everything in between it is the best time of year to incorporate some …

Protein Pancakes with homemade “Nutella”

HerSUPPZ Her Breakfast, Recipes Leave a Comment

  Protein pancakes are ca-razay good anyway and now you can add your homemade “Nutella” topping!  You’ll be down right insane over these flapjacks!! Ingredients 1 cup FlapJacked Protein Pancake Mix 1/2 cup water 1/2 cup unsweetened almond milk 1 scoop (apx 35g) Metabolic Nutrition’s Protizyme Banana Cream flavor Directions Coat shallow pan with non-stick spray. Put on medium heat. Mix …

HOPE. FAITH. NEVER GIVE UP.

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

In 2009 Susan Updike was turning 50. She had promised herself that was going to get her first mammogram before she turned a half-century. So she did what she promised. After a few days had passed she received the call that she needed to be rechecked for further testing. THE BAD NEWS THE GOOD NEWS AND THE NOT-AS-BAD NEWS On …

ELSPETH KATHERINE’S | PUMPKIN CHOCOLATE PROTEIN BARS

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

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

THE HEALTHY APPLE COBBLER

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

Fall food loves comfort and nothing is more comfortable than curling up
with your favorite dessert -healthified!
This healthy apple cobbler recipe can easily be doubled using a pie dish.
And trust us when we say, you will want to make more after just one bite of this delicious fall favorite!

CROSSFIT WORKOUT OF THE DAY #003

HerSUPPZ Crossfit WOD, Workouts Leave a Comment

WOD #003   12 minute AMRAP 4 push press 8 SDHD 12 front squats   Good luck.  Post progress in comments. For more daily WOD’s  click here.   We would love to hear from you! Leave your love in the comment section below or email us at [email protected]!! Like us on  Facebook,  follow us on  Twitter,  Pinterest, YouTube and  Instagram! Don’t …

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

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

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

Why aren’t “healthy foods” healthy? I was asked that question last week and it has really stuck with me. Companies market things as health food because that is how they make money. Consumers like feeling that they are making healthy choices, so companies cater to that good feeling. HEALTHY FOODS vs PRICE Two boxes of crackers on the shelf; one …

September is Ovarian Cancer Awareness Month

HerSUPPZ Health & Wellness, Her Monthly Awareness Leave a Comment

by Angie O’Brien “I would like to see this disease banished from our society. I would like to see the cure for ovarian cancer as a man who lost a wife and a daughter to the disease.” – Pierce Brosnan This year alone an estimated 21,500 new cases of ovarian cancer will be reported in the US alone. Ovarian cancer …

Benefits of BCAA’S |BCAA 101

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

By Elspeth Katherine, NPC Bikini National Competitor, Fitness Model As a woman getting into fitness I was pretty clueless when it came to the benefits of supplements  and how they could enhance the hard work I was putting in at the gym. Over the past few years I’ve learned a great deal through studying, my own personal trial and error, …

ELSPETH’S | YOUR BEST LOWER BODY WORKOUT

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

This will definitely be YOUR BEST LOWER BODY WORKOUT you will ever do. Pick one, two, three or do all of these exercises in one epic lower body workout.  Either way, you are sure to get the lower half that will grab your follower’s attention! Elspeth Dana, NPC National Competitor (Bikini), Fitness Model Warmup 5-10 minutes cardio of choice Bodyweight …

DARK CHOCOLATE MINT PROTEIN FUDGE CAKE

HerSUPPZ Her Desserts, Recipes Leave a Comment

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

CASEIN 101

HerSUPPZ Her Supplements 101, Weight Loss Leave a Comment

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

https://her.suppz.com/strawberry-rhubarb-protein-muffins/

STRAWBERRY RHUBARB PROTEIN MUFFINS

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

Finally, it is spring! That means a new batch of springtime fruits like strawberries and rhubarb are ready to pick! HerSUPPZ has the perfect combination for a healthy protein-packed snack! Strawberry Rhubarb Protein Muffins are so delicious even those few folks who say they don’t care for rhubarb will be pleasantly surprised at how good these are! “Rhubarb is being called …

ELSPETH’S | YOUR BEST TANK TOP WORKOUT

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

Do you want to get your shoulders and arms ready for the tank top, crop top & bikini season? Crop tops are always in style when you have the abs to show them off. And, you will definitely have the confidence to wear them after seeing the results from this awesome workout from Elspeth! Elspeth Dana, NPC National Competitor (Bikini), …

ELSPETH KATHERINE’S | STRAWBERRY OVERNIGHT OATMEAL

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

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

ELSPETH KATHERINE’S | PUMPKIN PROTEIN PANCAKES

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

HerSUPPZ.com Featured Favorites Presents Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Winter, spring, summer…yup…pumpkin! Elspeth combines the wonderful flavor of pumpkin with the delicious taste of Dymatize ISO-100 in Gourmet Vanilla in her Pumpkin Protein Pancake recipe to give you a major dose of protein with major added benefits!   Check out the delicious bonus topping recipe!!

BIKINI BODY BLITZ day one

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

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

THE PEACEFUL WARRIOR

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

Pat Huffman has gone from a devastating incident to an accomplished and recognized hero. She has raised thousands of dollars for a variety of organizations and has received many awards for her hard work in helping others. We are very grateful that she has agreed to share her inspirational story with Her Suppz this month about being brutally raped. I …

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

THE BEST APPS FOR NUTRITION ON THE GO

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

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

HOW MANY CALORIES ARE RIGHT FOR YOU

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

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

MAGIC MEATBALLS EASY AND DELICIOUS

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

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

AFTER REACHING 200 LBS I STOPPED WEIGHING MYSELF

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

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

THIS YEAR SET A GOAL NOT A RESOLUTION | MARY’S BLOG

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

SKIP THE RESOLUTION THIS YEAR It’s that time of the year again. The gyms get packed with people making a New Year’s resolution to get in shape and join us for a few months or weeks. Year after year the #1 resolution is to lose weight. Hopefully, I am not talking about you, or are you a habitual resolution maker? …

HOW TO ENJOY AND NOT INDULGE DURING THE HOLIDAYS

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

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

HEALTHY CARAMEL CORN ʷⁱᵗʰ AGAVE

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

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

6 SIMPLE HOLIDAY EATING TIPS

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

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

YOUR PERFECT 20 MINUTE TRAVEL WORKOUT

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

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

5 TIPS FOR SURVIVING THE HOLIDAYS

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

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

PEANUT BUTTER BANANA PANCAKES

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

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