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.
IS YOUR GYM CLEAN ENOUGH? 3 THINGS TO LOOK FOR
What contains 362 times more bacteria than a public toilet?
What has been known to have 79 times more bacteria than a water faucet?
The answer may alarm you! But don’t sweat it…we have some ideas for you that will keep those creepy crawly germs away!
4 EXERCISES THAT ARE A COMPLETE WASTE OF TIME
As a personal trainer and life long gym rat, I have seen my share of many so-called exercises that are simply a waste of time. Not every move or machine at the gym is going to make you stronger or fitter. Some are not that helpful at all, no matter how many reps you do. Here’s the list and why: …
PRE-WORKOUT NUTRITION 101
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 …
HOW TO STICK TO YOUR RESOLUTIONS
Are you tired of making the same goals year after year? There is one key thing that you need to keep your resolutions. Find out what that is and be ready to make 2017 your year…
TRAINING WITH DIABETES | Ryan’s Story
Find out how Ryan Clark trains, preps for competitions and WINS…all while living with diabetes. No excuses.
10 INSANE THINGS THAT HAPPEN TO A WOMAN’S BODY WHEN SHE LIFTS
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 …
HEALTHY TRAVEL TIPS TO REACH YOUR GOALS
I just got back from vacation in Jamaica a few days ago. I had a blast and got some much-needed relaxation, but I was so ready to get back to my pups and my normal routine! It did get me thinking though about some healthy travel tips. I still like to think about my health when I am traveling. Granted, …
THE SECRET TO GREAT ABS
One of the most asked questions is, “ How do I get abs?” The answer is probably far from what you think. We all have abs. Some of us just never see them because they are hidden under a layer of fat. Body fat levels are DIET. All the ab training in world won’t give you ab …
BREATHE! THE IMPORTANCE OF BREATHING IN FITNESS
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 …
BEST WORKOUTS FOR TEENS TO STAY HEALTHY AND SMART
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 …
10 WARMUP SECRETS TO RAMP UP YOUR EXERCISE ROUTINE
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. …
HOW EXERCISE CAN HELP ADDICTION RECOVERY
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 …
3 MUST HAVE ESSENTIAL OILS FOR YOUR FITNESS ROUTINE
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 …
5 REWARDS THAT DO NOT INCLUDE FOOD
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. …
GUIDE TO YOUR PRE AND POST WORKOUT ROUTINE
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 …
GREAT GLUTES WORKOUT | JESSICA ALLION
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 …
5 BEST WORKOUT CHANNELS ON YOUTUBE
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 …
BUILDING A BODY FROM THE VOICE OF EXPERIENCE
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 …
TIME TO RETHINK YOUR NEW YEAR’S RESOLUTION?
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 …
TRENDING NOW: NAKED EXERCISE
THE NEW FITNESS TREND IN NEW YORK🙈 If you workout at a gym, you probably have a routine that consists of carrying a gym bag with you, packed with extra clothes to change into after your routine and a shower. With the latest fitness trend taking over New York, you can skip a step…sort of. Instead of peeling off sweaty …
BRENDA AND HER WEIGHT LOSS TRANSFORMATION
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 …
7 WAYS TO CRANK UP YOUR METABOLISM
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 …
FINDING YOUR MENTAL STRENGTH
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?
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!
5 WAYS TO MAXIMIZE YOUR POST WORKOUT RECOVERY
What you do post workout can be just as important as what you were doing during your workout.
HerSUPPZ Brand Ambassador Tammy lists the 5 key things that you can do now…
GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR | DESIREE
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 …
HOW CAFFEINE CAN GIVE YOUR WORKOUT A BOOST
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
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
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!
5 TOP TIPS TO BUY WORKOUT CLOTHES
Investing in gym clothes can add up quickly between good shoes to run or lift in, leggings that are “squat proof” or a tank that will hold its seams for more than a few washes.
5 NON-SCALE GOALS TO LOSE WEIGHT
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
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 …
5 THINGS COMPETITORS MUST DO THIS OFF-SEASON
Competing shouldn’t be something one just jumps into without doing some major research and planning, so make sure you take that same mind set to plan your off-season as well. It is just as important!!
THINGS I SUCK AT
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…
BETA ALANINE 101
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.
TIPS FOR STAYING MOTIVATED IN COLLEGE #GYMLIFE
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
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…
CHECK OUT THESE GLUTES
Add one or all of these booty builders to your next glute day and you will be seeing some major improvements on your back side!
JENI’S JOURNEY WITH ENDOMETRIOSIS
March is Endometriosis Awareness Month.
Jeni is a big part of our HerSUPPZ family. We are so inspired by her courage & STRENGTH both in the gym and in her life. After being diagnosed with endometriosis Jeni’s life changed forever…
TOP 5 BEST SELLING PROTEIN POWDERS
We are sharing with you our top 5 best selling protein powders so you can see what other customers are using!
THE IMPORTANCE OF BALANCE
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…
MATCHING YOUR STRATEGY WITH YOUR GOALS
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.
CAN WOMEN BENEFIT FROM TESTOSTERONE BOOSTERS
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
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…
TOP 10 GIFTS FOR THE FIT FREAK ON YOUR GIFT LIST
The holidays are coming and we all know at least ONE fit freak that loves to get …even more freaky fit!
Here are HerSUPPZ top ten gifts for the fitness freak in your life!
ELECTING A BETTER YOU | MARY’S BLOG
With this epic election season finally ending today, it’s time to concentrate on something else…YOU! Read Mary’s Top 7 ways to “Elect for a better You” this Election Day!
PUMPKIN SPICE PROTEIN FROZEN LATTE
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
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?
“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.
BE THE GIRL WHO CAN DO BOTH WITH SUCCESS
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 ATHLETIC TAPE
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.
A MOM’S JOURNEY TO THE STAGE | BLOG 2
Nikki Lewis shares her trials, struggles, obstacles and successes in her newest blog!
FROM SETBACKS TO STRIDES | HEATHYR STANICS
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 …
WHAT’S IN OUR GYM BAGS?
What gets us excited to go to the gym? A peak into our gym bags…
GLUTES: EXERCISES YOU HAVE NEVER DONE BUT NEED TO
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…
A MOM’S JOURNEY TO THE STAGE | BLOG 1
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?”
ALICIA BELL | 5 REASONS TO EXERCISE OUTDOORS
Need more reasons to exercise outdoors? Here you go! The benefits of the great outdoors that you can only get… just by walking out the door!
GET A FIRM TIGHT BUTT WITH THREE MOVES
Think you have to do endless squats for a FIRM TIGHT butt? No way! Get the glutes you have always wanted in 3 easy moves!
HELP FOR PROBLEM KNEES
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.
6-PACK AT THIRTY-6 Blog #9
Mary’s BIG REVEAL is finally here! Find out if Mary’s hard work has paid off after a 8-week training to see if she could get 6PACK ABS!
6-PACK AT THIRTY-6 Blog #8
I’m sure you have wondered during the last 8 weeks…. WHY? Why are you trying to get a six pack? What are you trying to prove?….. From the start of my 6-Pack at Thirty-6 journey, I knew I wanted to do this to show that having a six pack is not as normal as the media portrays…..
ESSENTIAL OIL WORKOUT BLEND
It’s time to ignore that little voice in your head telling you to press the “snooze” button. Try this workout blend for the added kick you need!
6-PACK AT THIRTY-6 Blog #7
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…
DEAR GYM, IT’S NOT YOU, ITS ME
…sometimes it’s important for us to take a step back and not be so hard on ourselves about getting to the gym. Which Gym do you have a relationship with?
6-PACK AT THIRTY-6 Blog #6
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…
6-PACK AT THIRTY-6 – Blog #5
Blog #5 of Mary’s 6-PACK at THIRTY-6 is all about the kids. Find out how important it is to have the support of the whole family whether you are trying to get 6 pack abs or trying other ways to #FindYourStrength!
6-PACK AT THIRTY-6 BLOG #4
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 …
VINPOCETINE IN THE SPOTLIGHT
You know those days where you can’t think straight, much less survive a set of burpees?! Mentally, you are strung out, so nothing seems quite do-able. While you handle the non-negotiables of your schedule, you’ve got no extra energy to put toward the gym or meal prepping. Well we have fantastic news, Ladies!!!
6-PACK AT THIRTY-6 BLOG #2
STARTING TO DIE…IT! | BLOG #2 By Mary Sheckler I have to admit, when I knew I was getting close to beginning my diet I may have “lived it up” a little too much. Easter, an NCAA tourney, a few cocktails, unhealthy snacks, pizza and chocolate all came to a screeching halt! I started my plan on Sunday and spent a …
Why Integrated Supplements Whey Isolate Protein is Right for YOU
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
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!
HerSUPPZ 28 Days to Find Your Strength
Find Your Strength in 28 days of challenges that will test you mentally and physically! Small daily reminders can help large goals seem easier and more attainable. No stressing, no giving up half-way through! We believe in you!
Protein Berry Waffles
Get your day started with this protein-packed, nutrient-rich breakfast!
POST WORKOUT COOKIES
We all know how vital it is to consume protein within 30 minutes after your workout but did you know that the benefits of a fast-acting carbohydrate is just as essential?
HerSUPPZ ULTIMATE SUPPLEMENT GUIDE
The world of supplements can be very overwhelming! Let HerSUPPZ ULTIMATE SUPPLEMENT GUIDE walk you through it!
DEXAPRINE – WEIGHT LOSS THROUGH THERMOGENESIS
Learn more about the most powerful weight loss supplement on the market. Original Dexaprine has been re-released!
Reward kids with a Race!
Quite often we tend to reward our children with a snack, treat, or fast food favorite. As busy families this technique is a simple and easy reward… but is it really a reward? Children all across the country are faced with the pressures and statistics of obesity. Focused on your families health is a greater reward than any drive thru …
“FIT”ting It All In | MARY’S BLOG
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 …
PB&J FRENCH TOAST
Your French toast has evolved!
We not only gave you one LIGHTER VERSION but added a MUSCLE BUILDER VERSION!!
SO…YOU WANT TO COMPETE | JESSICA ALLION
MY LOVE/HATE RELATIONSHIP TO COMPETE I have gotten asked why I want to compete and sometimes wonder the same thing. So, this will be quite therapeutic for me and I hope it can help someone understand a little more about what competing is about. It may or may not help you decide if you want to compete also. I have …
ELSPETH KATHERINE’S | THE TRAVELERS WORKOUT
HerSUPPZ.com Featured Workout Presents Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Often when I travel there is a fee to use the gym, I’m limited on equipment, or simply I’m crunched for time, but getting in at least some type of exercise is still important. EQUIPMENT NEEDED Resistance band ($10-$15 can be purchased anywhere from drugstores to sports shops) …
Benefits of BCAA’S |BCAA 101
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, …
DARK CHOCOLATE MINT PROTEIN FUDGE CAKE
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 …
ADVOCARE SPARK vs OPTIMUM NUTRITION AMINO ENERGY
Qᴜᴇꜱᴛɪᴏɴ: Why is everyone purchasing Advocare’s Spark?🤷♂️ 😏 Is it because Spark is a healthier form of energy drink when compared to a Redbull or a Monster? 🤔Are people buying it because of the amino acids found in Spark? 😉Maybe it’s because of the vitamins and minerals. Advocare Spark is a very good product that is definitely worth buying except …
AFTER REACHING 200 LBS I STOPPED WEIGHING MYSELF
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 …
