SBSC Fit Tips: Energy Boosters #PoweredBySaturnSupplements @SaturnMuscle

When you lack in energy it is difficult to get anything done, especially your workout. Use these tips to get you up and going everyday!

One ~ Morning stretch. Take time in the morning to stretch your muscles and get your blood flowing. Whether you lead an active lifestyle or a sedentary one, stretching in the morning is all it takes for instant energy, shake off grogginess, and limber up for the day ahead. Stretching also helps slightly raise the body’s core temperature, loosening up muscles, and preparing them for activity. Morning stretches also help the spine stay supple and agile. Our favorite is the Sun Salutation.

Two ~ Breakfast. Your body has essentially been in starvation mode all night. Refuel your energy with a healthy breakfast. One that is balanced with plenty of carbs, protein, and even a little fat. Many love to skip this meal and it the main reason they start every morning out sluggish and sometimes moody. Feed your hangry body and feel great and energized!

Three ~ Ease into your day. Basically, leave yourself enough time in the morning that you are not rushing around. If this means waking up 15 mins earlier, then do that. Stop hitting the snooze and get u and start your day. When you can take the time to be relaxed and have your “me” time in the morning, you not only feel more energized, but you also feel happier. I always try to wake about 15-30 mins before Zoe so I can sit and contemplate my day in silence. It’s nice to have my morning to myself ha ha

Four ~ Drink Your Water. When you are dehydrated, your body starts to shut down. Your energy levels get zapped. Be sure you are drinking at least half your body weight in ounces everyday. I start my morning with a glass of water and continue to guzzle all day long.

Five ~ Energy Supplements. I am adamant about taking my morning and afternoon Saturn Supplement’s Lipo-EX. You never see me without them! Ultra-Pure synergistic complex designed to enhance the body’s natural powder to utilize, energize and metabolize. Their formula provides your body with all the necessary means to maximize energy and burning force. I have tried several energizing thermogenics over the years. Some had me bouncing off the walls, only to crash shortly after. Others had me feeling like my heart was going to explode out of my chest and others did absolutely nothing. I have just pure natural energy with Saturn’s Lipo-EX. I am confident in their products, because I have been using them for over 4 years and the only thing I have seen is progress! Lipo-EX is my wake up/pre-workout wonder.

LIPO-EX

Get your day started off on an energized and positive note and staying on track will be a breeze!

Powered By Saturn Supplements

  These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.

    Saturn Supplements - Vitamins & Supplements

SBSC Fit Tips: Why Take Supplements? #poweredbysaturnsupplements @SaturnMuscle

Why take supplements?

Image result for why

This is probably one of the most asked questions I get. Some will tell you that supplements are not necessary. I believe on some level we all need extra nutrition.
The science of nutritional anthropology has shown that our ancestors were consuming an average of 3500-5000 calories a day, both male and females. They typically ate huge nutritionally dense meals. Most people in today’s society do not eat nearly anywhere near that amount in calories, let alone nutritionally dense calories. This is where supplements come into play.
Perhaps there is a critical foods you can’t eat or don’t like. Supplements can fill in the nutritional gaps. Maybe you lead a super busy lifestyle and don’t always have time to prepare food. Or maybe you just want to gain a bit of competitive edge. There are a few supplements powerful enough to do that.

Today, I just want to touch base on what supplements I believe most people need to not only achieve their goals, but to stay healthy and strong. One tip is to spread your vitamins throughout the day. This way your body can completely absorb each nutrient. I typically take my multi in the morning, and others 2-3 other times during the day.

Multi-Vitamin~ My personal choice is Saturn Supplement’s One Source. The absolute strongest Vitamin & Mineral Pack on the market, Saturn’s One-Source delivers! You cannot always be sure of getting all the nutrients you need from food, and Saturn’s One-Source Pack is designed to enrich your body with a complete dietary supplement-perfect for everyday taking. Each Freshness-Assured packet provides the best that natural vitamins and minerals have to offer.

One-Source

Vitamin B Complex ~ For proper digestion, muscle contraction, and energy production. My go to is Saturn’s B-100 Complex. It is designed to provide a single-source combination of the B vitamin family, including biotin and folic acid. This time-release B complex mimics natural sources of these compounds as found in yeast, green vegetables, and meats.

B-100 Complex

Vitamin C ~ This antioxidant is for it’s immune boosting capabilities. Saturn’s C-1000 Complex provides a Time-Release formula of super antioxidant Vitamin C with a unique host of supporting nutrients including Citrus Bioflavonoids, Rose Hips, Orange Peel, Lime Oil, Acerola and Quercetin-Truly one of the most unique Vitamin C complexes available!

C-1000 Complex

Protein powder~ Many people, women especially have issues with hitting their protein goals. This is where protein powders come in. Smart Whey is the perfect source of nutrition consisting of Cross Flow Micro-Filtered Whey Isolate Protein & Protein (dairy sources), and a high support vitamin and mineral complex. To enhance the overall perfection of this formula, Smart Whey is 100% NON-GMO, containing NO Genetically Modified Organisms.
The revolutionary Micro-Filtration manufacturing process produces a protein supplement that is 90 to 95% protein by volume. This purity makes whey isolate the most digestible protein available and is virtually fat and cholesterol free. It is by far the most desirable protein source to athletes. Each 35 gram serving provides you with 32 grams of pure digestible lactose-free protein enriched with L-glutamine and branched-chain amino acids. No other protein formula provides you with as much pure protein per serving!
We realized for maximum protein absorption you needed a high supportive blend of nutrients to further enhance the effectiveness of this revolutionary protein. Saturn’s Pharma-Engineered Vitamin and Mineral Complex provides the body with not only the calcium, needed for muscle contraction and relaxation, but key elements necessary for biochemical reactions that take place throughout intensive training-nutrients that are not only vital to good health, but are required for a toned body.

Smart Whey

These are what I find are essential to everyone’s health and well being. Making sure you have the proper nutrition, exercise program, and supplementation can be the defining way for you to begin to see change!

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements

SBSC Fit Tips: Heart Healthy B Vitamins #PoweredBySaturnSupplements @SaturnMuscle

I am only 38 years old. With that being said, over the past few years I have lost a lot of friends around my age to heart issues. When it is one, it is very unfortunate. But when it begins happening a few times a year, you start to ask yourself what’s going on???

Needless to say I started doing some research and what I found seriously had my jaw hit the floor.

Stats from the CDC

About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men. Every year about 735,000 Americans have a heart attack. Of these, 525,000 are a first heart attack and 210,000 happen in people who have already had a heart attack. Seriously scary numbers!

I have several friends who are currently battling heart issues. Many on powerful cholesterol lowering Statin drugs. These all come with a barrage of uncomfortable side effects like muscle pain, muscle damage, liver damage, increased blood sugar, type 2 diabetes, and even neurological effects.

I am adamant about prevention. I would rather take care of myself now, to avoid future problems. Knowing risk factors is a start.

Risk Factors…

  • Smoking
  • High Blood Pressure
  • High Cholesterol
  • Diabetes
  • Overweight/Obesity
  • Poor Diet
  • Physical Inactivity
  • Excessive Alcohol Use

Most Americans have at least one of these risk factors. All can be prevented, improved and/or reversed.

Smoking is an easy one, just quit! I’m not saying switch to puffing on e-cig…those are just as bad if not worse. I mean seriously commit to just quitting. I always hear about how hard it is to quit. I actually know how hard it is. I smoked for over 15 years and was up t 2 packs a day when I kicked the habit. The only way to quit was cold turkey. I developed a nasty gum chewing habit ha ha, but I would rather have that vice than the latter.

Excessive Alcohol Use is another easy one, just cut back. A glass of wine now and again is fine and in some studies even healthy, but if you are knocking back a bottle a day, it might be time to start reevaluating your free time ha ha.

Poor Diet, Physical Inactivity, and Overweight/Obesity all go hand in hand. If you improve your diet and start being more active, your weight will follow suit. For questions on how to get started with a healthy diet and exercise program contact me at SBSC Fitness. I train clients from all walks of life. Many whom have preexisting health issues and/or injuries. I customize all programs to each individual client. I am currently running an amazing special $149.99 for 12 weeks and just $199.99 for 24 weeks.

The last three risk factors High Blood Pressure, High Cholesterol, and Diabetes can all be helped with proper diet and exercise as well as adding B vitamins to your daily supplement regimen.

B3 also known as Niacin lowers high blood pressure due to increased circulation; lowers bad cholesterol LDL and raises good cholesterol HDL, promotes healthy skin, digestive tract, normal mental function, and energy release from food.

B5 also known as Panthothenic Acid Creates formations of antibodies, normal functions of adrenal glands and release of energy from food as well as offers protection against the damaging effects of environmental pathogens such as cigarette smoke.

B12 known as Cobalamin can reduce cholesterol levels, but it can also provide additional cardiovascular health benefits, such as reducing the risk of developing atherosclerosis, which is hardening and narrowing of the arteries. Increases the production of red blood cells and maintenance of the nerves.

All of the B vitamins are extremely beneficial for overall health, but these key B vitamins are essential for amazing heart health! My go to is Saturn Supplement’s B-100 Complex.

B-100 Complex

Saturn’s B-100 Complex is designed to provide a single-source combination of the B vitamin family, including folic acid. This time-release B complex mimics natural sources of these compounds as found in yeast, green vegetables, and meats. Perfect supplement that covers all your B Vitamins, but most importantly the ones to keep you heart healthy!

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements
References:
  1. CDC, NCHS. Underlying Cause of Death 1999-2013 on CDC WONDER Online Database, released 2015. Data are from the Multiple Cause of Death Files, 1999-2013, as compiled from data provided by the 57 vital statistics jurisdictions through the Vital Statistics Cooperative Program. Accessed Feb. 3, 2015.
  2. Mozaffarian D, Benjamin EJ, Go AS, et al. Heart disease and stroke statistics—2015 update: a report from the American Heart Association. Circulation. 2015;131:e29-322.
  3. Heidenreich PA, Trogdon JG, Khavjou OA, et al. Forecasting the future of cardiovascular disease in the United States: a policy statement from the American Heart Association. Circulation. 2011;123:933-44. Epub 2011 Jan 24.
  4. CDC. Deaths, percent of total deaths, and death rates for the 15 leading causes of death in 10-year age groups, by race and sex: United States, 2013.
  5. CDC. Disparities in Adult Awareness of Heart Attack Warning Signs and Symptoms—14 States, 2005(https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5707a3.htm). MMWR. 2008;57(7):175–179.
  6. CDC. State Specific Mortality from Sudden Cardiac Death: United States, 1999(https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5106a3.htm). MMWR. 2002;51(6):123–126.
  7. Fryar CD, Chen T, Li X. Prevalence of Uncontrolled Risk Factors for Cardiovascular Disease: United States, 1999–2010[PDF-323K]. NCHS data brief, no 103. Hyattsville, MD: National Center for Health Statistics. 2012.
  8. http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/statin-side-effects/ART-20046013

Super Easy Nitrox-Pro Chocolate Chip Cookie Protein Bar Recipe #PoweredBySaturnSupplements @SaturnMuscle


When you are on the go as much as I am, you are constantly looking for quick and easy food options. Often you will see me with Baggies of cold chicken and veggies. Not exactly the most convenient, since you still need to keep them on ice if you plan on being out and about for several hours. Protein bars are great, but can get pricey. I set my sights in the kitchen this week, to creating a quick and easy no bake recipe for Nitrox Pro Chocolate Chip Cookie protein bars. They came out delicious!  I do think I will tweak the recipe a bit to make the protein content higher, but other than that, the recipe is a winner!!! It is also SUPER easy to make.

DSC_8791

Ingredients you will need are:

Nitrox Pro Vanilla Protein Powder 92g

Quick Oats 160g

Shredded sweetened coconut 60g

Peanut butter 42g

Semi sweet chocolate chips 56g

Sugar free Maple syrup 1/2 cup

Kosher salt 1/4 tsp

First I started by blending the oats and coconut into a fine powder or flour if I may.

DSC_8792

Once that was complete I added in the Nitrox Pro Protein powder 

DSC_8793

Then I added the peanut butter and syrup.

DSC_8798

Add the salt and mix till all ingredients are smooth. This is done well in a mixer. I did it by hand and it was messy and quite difficult ha ha.

DSC_8799

Once thoroughly mixed, fold in your chocolate chips

DSC_8800

Press into an 8×8 pan lined with wax or parchment paper.

DSC_8801

This recipe makes sixteen 32g servings. 4.2g fat, 12.4g carbs, 7.2g protein, 1.8g fiber, 3.6g sugar, and 100% phenomenal! To be honest, I had a hard time staying out of them ha ha.

DSC_8802 (1)

Nitrox Pro Vanilla Protein is my go to supplement when I have difficulty hitting my protein counts. It is delicious, one serving has a HUGE amount of whey protein, it is non GMO, gluten free, BCAA and L-Glutamine enriched. It is awesome as a meal replacement, or for cooking/baking with. The flavor is rich, yet simple. The quality of the protein trumps any I have tried. You get  real results when you start to add quality protein to your body. Be sure to use code 25YEARS at checkout to save 25% off your WHOLE order!!!!

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements
 

SBSC Fit Tip: L-Carnitine = Energy, Fat Loss, & Healthy Aging #PoweredBySaturnSupplements @SaturnMuscle

What is L-Carnitine?

Carnitine

L-Carnitine is an amino acid that is synthesized by your kidneys and liver and concentrated in your body’s most metabolically active organs like the brain, heart, and muscles. Its basic primary job is to transport fatty acids into the mitochondria, where they’re burned for energy.

The older you get, the less Carnitine your body produces. This is the main reason many people experience fatigue, loss of muscle mass, increase in body fat, mental and physical slowdown, and frailty as they age.

Carnitine also plays an important role in preventing fatty buildup, in the heart, liver, and skeletal muscles, and it helps keep blood levels of cholesterol and triglycerides in check. The heart actually depends on carnitine for normal heart function.

It also contributes to weight loss because it may increase your muscle mass and metabolic rate and as a result burn more calories during the day.

Carnitine’s antioxidant effect also helps with aging and overall general health. Saturn Supplement’s Carnitine Is a Hi-Powered Metabolizer that boosts athletic performance! It provides your body with a superior source of nutrition that promotes muscle energy thermogenesis, and maximizes oxygenation.

Saturn’s Pharma-Engineered Carnitine provides 500mg of pure acetyl l-carnitine free flowing muscle nutrition with zero fillers or additives. Making it one of the purest and best on the market!

Carnitine

To obtain therapeutic dosages of the supplement, it is necessary to use 500 to 1,000 mg of acetyl-L-carnitine daily, according to the Oregon State University’s Linus Pauling Institute. They reported this dose is generally considered safe for healthy adults. Carnitine use is very safe but may produce some side effects. I recommend asking your doctor before using any carnitine

Carnitine is one of my top fat-burner supplements, because it is safe and has multiple benefits. I do recommend asking your doctor before using any carnitine.

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.

Saturn Supplements - Vitamins & Supplements

 

Refernces: Pekala J, Patkowska-Sokoła B, Bodkowski R, Jamroz D, Nowakowski P, Lochyński S, Librowski T. L-carnitine–metabolic functions and meaning in humans life. Curr Drug Metab. 2011 Sep;12(7):667-78. PMID: 21561431 Kraemer WJ, Volek JS, Dunn-Lewis C. L-carnitine supplementation: influence upon physiological function. Curr Sports Med Rep. 2008 Jul-Aug;7(4):218-23. PMID: 18607224 Zammit VA, Ramsay RR, Bonomini M, Arduini A. Carnitine, mitochondrial function and therapy. Adv Drug Deliv Rev. 2009 Nov 30;61(14):1353-62. PMID: 19716391 Bremer J. Carnitine–metabolism and functions. Physiol Rev. 1983 Oct;63(4):1420-80. PMID: 6361812 Pons R, Carrozzo R, Tein I, Walker WF, Addonizio LJ, Rhead W, Miranda AF, Dimauro S, De Vivo DC. Deficient muscle carnitine transport in primary carnitine deficiency. Pediatr Res. 1997 Nov;42(5):583-7. PMID: 9357927 Life Extension – Energy, Health and Mental Agility Link Here

SBSC Fit Tip: Glutamine Not Just For Recovery #PoweredBySaturnSupplements @SaturnMuscle

L-Glutamine is the most abundant amino acid found in the body. Known for it’s benefits in the fitness industry such as, supports muscle growth, decreased muscle waste, increased endurance, as well as growth and recovery support.

However, the benefits list for Glutamine is much greater and more valuable than most realize! Let’s take a look at the top benefits for L-Glutamine.

Arthritis & Joint Health ~ Doctors have begun adding glutamine to arthritis treatments, because of it’s ability to repair damaged cartilage tissues due to age-related joint degeneration. It can also help by providing increased energy and immunity necessary to fight the disease and perform daily functions.

Depression ~ As a depression treatment It has proven to be an innovative approach in addressing various forms of depression and mood swings without the use of drugs. According to multiple studies L-Glutamine health benefits contribute to enhanced nervous system functions, increases more positive outlook and removes toxic ammonia wastes from the brain tissues.

Diabetes ~ Glutamine effectively aids in glucose utilization keeping blood sugar levels under control. It’s health benefits also reduce the likelihood of insulin resistance in individuals consuming diets excessively high in fats.

Irritable Bowel Symptom ~ For irritable bowel syndrome, the treatment is one of the most effective natural approaches in addressing diarrhea and poor digestion.  L-Glutamine works by repairing gastrointestinal lining and promoting healthier nutrient absorption.

Brain Health ~ It has actually been dubbed “Brain Food”. Glutamine boosts brain function by increasing glutamic acid and gamma-aminobutyric acid, which are two of the most important neurotransmitters located in the brain. By increasing neurotransmission, the brain is able to complete important functions more efficiently.

Saturn Supplement’s Glutamine Body Protect is a natural fortifying source of l-glutamine. The best quality glutamine to replenish, recover, protect, and fortify.

Glutamine Body Protect

References: http://umm.edu/health/medical/altmed/supplement/glutamine   University of Maryland Medical Center. Glutamine. Last reviewed June 20, 2009. Available at: http://www.umm.edu/altmed/articles/glutamine-000307.htm
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.

Saturn Supplements - Vitamins & Supplements

SBSC Fit Tips: Cold & Flu Season Prevention #PoweredBySaturnSupplements @SaturnMuscle

Cold and flu season is officially upon us.

Cold and flu season can put a damper on anyone’s holiday and/or training. The best way to beat the cold and flu is to prevent them!!! These are the tips and tricks my family uses to avoid getting sick…

One ~ Wash your hands often and keep them away from your face. With everyone coughing and sneezing, there are germs EVERYWHERE! Not everyone practices proper etiquette when they are sick. (cough or sneeze into your inner elbow to spare others your germs) Everything you touch has some form of grossness on it. Between people coughing and sneezing into their hands, as well as sticking their fingers into the nether regions of their nostrils. These same hands are touching doorknobs, credit card key pads, atms, shopping carts, you name it. I drill it to Zoe to keep her hands away from her face, at least until she can wash her hands thoroughly. Not to mention to constantly keep them little paws clean.

Two ~ Get your ZZZZZ’s. Get plenty of rest. Be sure to aim for at least 8 hours of sleep at night. If you can squeeze in a nap during the day, then do that! Having plenty of rest will assure that your immune system is running top notch.

Three ~ Exercise. Don’t skip your training. Exercise is another way to keep your immune system running strong!

Four ~ Get your vitamins and nutrients in. There are several vitamins and nutrients I keep stocked to make sure that my family and I are protected against getting what Zoe calls the yuckies.

Vitamin C – In high doses, has been shown to kill viruses, neutralize free radicals , and boost the body’s immune system. Saturn’s C-1000 Complex provides a Time-Release formula of super antioxidant Vitamin C with a unique host of supporting nutrients including Citrus Bioflavonoids, Rose Hips, Orange Peel, Lime Oil, Acerola and Quercetin-Truly one of the most unique Vitamin C complexes available!

C-1000 Complex

Zinc – Has been a long time supplement taken in the battle of cold and flu season. It has been shown to not only prevent them by boosting your immune system, but also shorten the longevity and severity of a cold after you have gotten it. Saturn’s Zinc Oxide-Citrate is made for individuals seeking the many nutritional properties associated with this antioxidant, in one of its most useful forms. Zinc is one of the most important trace elements, playing a part in many vital body processes and defenses. One of the most unique and effective multi-vitamins on the market!

Zinc

Vitamin B – Most people know that if you need an energy boost, you turn to the B vitamins, but  B-complex vitamins actually do a great job of boosting your immune system. Vitamin B supplements benefit the immune system by fighting off germs and other nasty little organisms. That’s why it is another one of the great  immune system vitamins. Saturn’s B-100 Complex is designed to provide a single-source combination of the B vitamin family, including folic acid. This time-release B complex mimics natural sources of these compounds as found in yeast, green vegetables, and meats.

B-100 Complex

Staying healthy and happy are the goals I always have for me and my family. What tips and tricks do you have to keep healthy during the cold and flu season?

Powered By Saturn Supplements
Saturn Supplements - Vitamins & Supplements

These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.

SBSC Fit Tips: Trim Your Tummy & Whittle Your Waist #PoweredBySaturnSupplements @SaturnMuscle

“I want a flatter tummy &/or smaller waistline” This is the top request of my female clients.

Most are insecure with their stomach area. I have been there and understand completely the feelings. I assure that you are beautiful the way you are! Self love is the MOST important part of your journey!!! We have been programed to believe that a tight and toned stomach is the end all and be all of beauty. It is nice to have and look at, but is not what defines you and certainly is not what makes you beautiful.

With that being said, I know many still desire a flat and toned tummy. It has taken me years to figure out what exactly works and what does not. There are tips, but I assure you it is much simpler than you thought.

One ~ You Can Not Spot Reduce. Many believe that you can do sit ups and crunches to rid yourself of belly fat. This is actually false. Although I do support doing ab and core work to strengthen your abs and give them shape, doing them will not make your stomach flatter or waist line smaller, until you lose the access fat that is covering them, you will not be able to see the fruits of your labor. I recommend doing some cardio to burn access calories. I personally like steady state. getting your heart rate between 125-140.  Here are some great ab workouts that will help you sculpt your abs and also burn calories.

Windshield Wipers

These are great for your obliques and help make your waist line tighter. 3 sets of 20 reps. As you become more advanced, you can straighten your legs, then even move on to hanging windshield wipers.

Lunges

You may not realize that this exercise is not just for a glorious butt and legs. It actually engages much of your core. Just be sure to keep your abs braced and tight throughout the movement. 3 sets of 20 reps. You can add weights as you get more advanced.  Stand with feet apart and step forward into a lunge position. Keep your back leg in line with your torso and knee about 3 inches from the ground.

Reverse Crunches

Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms face down on the floor for support. Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor. 3 sets of 20 reps.

Obviously, these are just a few things that can strengthen your core and you can find variations to make them more difficult as your core strength increases.

Two ~ Abs Are Made In The Kitchen. You hear and see this a lot in the fitness industry and it is absolutely true! If you are eating crap, your body will reflect that. I am all for eating goodies, but in moderation. Learning proper portion size is something many need to work on. I like to also split my meals up into 6 or more throughout the day. This helps me to eat smaller portions and feel more satisfied throughout the day. I also recommend a high fiber and high protein diet. Many, especially women, are lacking in both. I find that most of my female clients eat a lot of non fibrous carbs, a lot of fat, and oddly enough have been starving themselves. They are usually shocked when I give them a higher calorie count. many also have a hard time hitting their protein amount with food. For this I always recommend a good quality protein powder. I love Saturn Supplement’s Women’s Pro Whey. It is a delicious tasting easy-to-digest Hydrolysate Whey Protein formula designed for women that not only provides sound nutrition, but also nourishes other elements of the body which include Hair, Skin, Nails, Eye, Heart, Strength, Muscle-Tone, and Weight Management. Due to the purity of the hydrolysate form of whey protein, Women’s Pro Whey Advantage is Sugar, Fat, Cholesterol, Lactose and Gluten-Free. It also contains a host of vital nutrients such as Vitamins, Electrolytes, Minerals and contains the richest source of whey protein which allows for maximum Amino Acid + BCAA (Branched Chain Amino Acids) body-enriched potential. In addition, they added a 1500mg Nitric Oxide Blast per serving for enhanced cardio performance and health. It is an overall amazing protein supplement. Especially for those just getting started.

Women's Pro Whey

Three ~ Steer Clear Of All The Magic Pills, Wraps, Teas, Detoxes, Etc. Most of these can actually cause you to gain more of a belly back after use. they cause health problems and bloating. Advice I always heed is, If it seems too good to be true, it probably is. Have patience and know that as long as you keep going, you will get results.

Four ~ DRINK YOUR WATER!!! This is one of the most over looked parts of fat loss. Many are dehydrated and they have belly bloat. It makes you weigh more and look bigger. If you drink at LEAST half your body weight in ounces, you will see dramatic differences!!! It is amazing what drinking water can do!!! Some tell me they don’t like it. To them I say, well then you don’t want it bad enough. If you want to see the changes, you will drink the water.

If you feel like you are doing all of this and still not getting results, I can help you. It is possibly just a few tweaks to your training and or diet. SBSC Fitness is running our February Love Yourself Sale! Just $149.99 for results. Mention this article for an additional 4 weeks free!!!

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements

SBSC Fit Tip: 5 Signs You Need More Protein #PoweredBySaturnSupplements @SaturnMuscle

Protein is one of the main building blocks of our body. We need protein to repair and rebuild our muscles, tissues, joints, and hormones. I see many people more worried about tracking their carbs and/or fats that they completely overlook protein.

Image result for protein the word

If your protein is depleted it can affect you in ways you never thought of such as blood sugar spikes, craving sugar, slow recovery rates from workout routines, joint break down, and even premature aging! There are signs that you may need more protein in your diet.

One ~ Mood Swings ~ As your energy crashes during the day, you may think you just need more from caffeine.  That mid day slump can also be a signal that your blood sugar has gone through several spikes and is now plummeting.  With the crash comes tiredness, moodiness, and low energy levels.  Instead of reaching for that energy drink, keep your energy levels consistent and the mood monsters at bay by drinking a protein shake like Saturn’s Smart Whey.

Smart Whey

Two ~ Sugar & Carb Cravings ~ Protein helps balance blood sugar level.  If you’re carving starchy foods and sugary foods, you may not be getting enough protein to fight blood sugar spikes.  Next time you want to reach for a high carb snack, eat some protein instead! One of my fave snacks, especially when I am having a sweet tooth, is my fruity protein dessert. I mix a serving of my favorite protein powder like Saturn’s Nitrox Pro with a box of sugar free gelatin mix, then follow the instructions on the gelatin package and enjoy. It is an easy snack to make and so tasty too!

DSC_8751IMG_20150921_105534

Three ~ You Workout ~ If you are training regularly, you are not only destroying fat, but you’re also tearing down your muscles. This is only a bad thing, if you are not getting a proper post workout protein boost. Protein helps repair your muscles and refuel after your grueling workouts. It will prevent you from being extra tired, extra sore, vulnerable to injuries.

Image result for protein powder

Four ~ You Are Always Hungry ~ If you find yourself always looking for your next meal, raising the amount of protein you consume is your best bet. Protein is known as the most satiating macro. When dieting especially! I know I am constantly hungry during contest prep and that is when I consume the most protein.

Image result for hungry meme

Five ~ You Are Aging ~ Yes, aging is inevitable. However, many are aging prematurely. You can slow the process! Studies have shown that a higher protein diet actually improves heart health, brain health, as well as slowing overall aging. Who wouldn’t want to look and feel younger!!!

Image result for stop the aging process

For more information on supplementation, nutrition, and overall fat loss, contact me at SBSC Fitness CLICK HERE also be sure to check out Saturn Supplements for the best quality supplements in the industry! They have been a trusted company in business for well over 25 years. I know, because I have been using them exclusively for over 3 years!!!

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.

Saturn Supplements - Vitamins & Supplements

 

References: http://www.the-scientist.com/?articles.view/articleNo/39492/title/Protein-Protects-Aging-Brain/     http://ajcn.nutrition.org/content/87/5/1562S.full    http://www.gizmag.com/gdf11-protein-aging-mice-harvard/31929/    http://www.livescience.com/18593-anti-aging-protein-extends-life-span.html

SBSC Fit Tip: My Go To Contest Prep Supplements #PoweredBySaturnSupplements @SaturnMuscle

I have been using Saturn Supplement’s products exclusively for over 4 years. They are one of the top respected supplement companies worldwide, for their quality and product selection. They have been in business for almost 30 years!!! In the supplement industry, that is HUGE!!! I am grateful to be a part of the Saturn Muscle Team! They have helped me, not only grow in this sport, but have had a huge impact in improving my physique every year!!!

I do have a go to supplement stack that I take throughout my prep. When I am in a calorie deficit, my body is working harder. I want to make sure that I am providing my body with all of the necessary nutrients it needs as well as macros that have a hard time meeting. These are my go to contest prep supplements:

One ~ Protein ~ Like I stated earlier, I consume a moderately high amount of protein during contest prep. I eat most of my protein, but I also supplement some with shakes. During prep I choose Saturn’s Pro 4100 Hydrolyzed Protein powder. I do this because drinking protein shakes is convenient. It is easy to grab and go. I am getting lean, quality protein in every shake. There is no added fats or carbs. This is great when meeting my macro needs.  Bonus is that it is enriched with Branched-Chain Amino Acids and L-Glutamine. In addition, they have enhanced the overall effectiveness of this formula with their Full-Spectrum Vitamin / Mineral / Electrolyte cocktail. I know my body id getting exactly what it needs to fuel my muscles and keep me healthy and strong!

PRO 4100 Hydrolyzed

Two ~ Branch Chain Amino Acids ~ My go to is Saturn’s Aminos Pump 50000. It is heads and tails better than any amino complex I have tried! My mental focus is improved. It is infused with Nitric Oxide, so the pump I get while training is insane. And the overall energy boost I get keeps me training at full force, which in contest prep can be hard to do! I drink these during my workouts and throughout the day. When you diet, your body becomes catabolic, meaning it begins to burn not only your fat, but your muscle as well. It also decreases the rate of protein synthesis. Dieting and working out changes the metabolic effects of your body. As you decrease your energy intake, you also decrease your glycogen storage. Your body will become tired and will try to use less energy while training. Your body will begin to burn your hard earned lean muscle for energy. Consuming BCAA’s will not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis. Even better, they increase the intensity of your training sessions. Therefore, you can workout harder for longer!

Amino Pump 50000

Three ~ Vitamins And Minerals ~ For this I take Saturn’s Outer Limits. They are not only packed with all of the essential key vitamins and minerals my body needs, but also packed full of pre-digested Amino Acids, BCAAs, Digestive Enzymes, Omega EFA’s, Sports Enhancers, Caffeine and other highly supporting muscle actives. When in contest prep, you are in a calorie deficit. This may mean that your body isn’t getting the proper nutrients that it needs t function properly. This is where a strong multivitamin is exactly what you need. These nutrients are not only vital to good health, but also required for strength training and growth. Outer Limits has over 60 muscle building nutrients per serving!

Outer Limits

Four ~ Creatine ~ Saturn’s Creatine Silk is part of my supplement regimen year round. I take anywhere from 20-35g a day. Creatine has so many benefits. Increased muscle strength and size, enhanced recovery, enhanced brain function, improved performance in high intensity work, just to name a few. Creatine benefits everyone, from athletes, elderly, children, and many more. It is always a highly recommended supplement!

Creatine Silk

Five ~ Thermogenics ~ I always get a lot of confusion about thermogenics. Many say, well I thought you said there are no magic pills? I will say it again, there are no magic pills. Without proper diet and exercise, pills will do nothing for you. I take Saturn’s Lipo Ex. They are an Ultra-Pure synergistic complex designed to enhance the body’s natural powder to utilize, energize and metabolize. I cycle them, 4 weeks on one week off. To allow my metabolism to rest and reset. I take them for several reasons. They stimulate your body’s central nervous system, this is why many get the jitters from them. They help promote lipolysis in the body, or the breaking down of body fat to be used as energy. They increase your mental alertness and act as a mild diuretic. With using the proper dosage, proper nutrition, exercise, rest, and hydration. These can be helpful during contest prep as your body begins to feel fatigue. It also gives a boost in fat loss. They are a small, but great tool during contest prep!

LIPO-EX

For more information on supplements, nutrition, and training programs CLICK HERE.  Team SBSC welcomes everyone from all walks of life. Everyone starts as a beginner. Allow us to guide you through the tough parts of fat loss and teach you the correct way to not only lose, but maintain your results!

Powered By Saturn Supplements

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.

Saturn Supplements - Vitamins & Supplements

 

SBSC Fit Tips: Ladies Guide To Getting Lean #PoweredBySaturnSupplements @SaturnMuscle

I commonly get asked “how can I lose this? or how can I tone that?” As we are all different and lose fat in different areas first, we all have one thing in common, and that is that you can not spot reduce or target fat loss from any one area on your body.

Fat loss occurs as a whole. Your genetics will typically determine where you start to lose from. Most women I train as well as myself, lose from the top down. My bra size will go down before my jean size does. My belly, butt, and thighs are usually the last to tighten up.

It doesn’t mean that you can’t tighten those areas. It just means you will have to be consistent and most importantly patient. Here are some tips to help you along the way…

One ~ Pick heavy stuff up and set it back down ~ Yes ladies, I am talking about weight training. Lifting weights does not mean you will get bulky or turn into a man. That is an absurd misconception. It is difficult for a woman to grow large muscles, trust me, as that is actually my goal for myself lol. To get a lean and “toned” look, you have to have muscle built. When you see a lean woman with a shapely round butt, it is because she squats with weights. Lean toned arms…yeah she lifts heavy. It takes more than lifting weights for a woman to grow “man like” muscles, so fear not ladies. Adding muscle to your body is going to benefit you in ways you never imagined!

  • Improved muscle strength and tone
  • Weight management
  • Prevention and control of health conditions such as diabetes, heart disease and arthritis
  • Pain management
  • Improved mobility and balance
  • Improved posture
  • Decreased risk of injury
  • Increased bone density and strength
  • Reduced body fat
  • Boosted metabolism
  • Improved sleep patterns
  • Increased self-esteem
  • Enhanced performance of everyday tasks

Two ~ Stop Being A Cardio Bunny ~  Far too many women believe that you have to do hours upon hours of cardio to lose fat. This couldn’t be further from the truth. When you overload your body with cardio, you lose some fat, then begin to burn muscle. Have you ever looked at the difference between a sprinter and a marathon runner’s body? (FYI I am in NO way knocking the physique of a marathon runner, just noting the difference)

Most marathon runners have very little muscle, because they burn it all away. Sprinters tend to have a curvier look, as they can maintain the muscle they have built. High Intensity Interval Training or HIIT is a very effective way to burn fat, without sacrificing your muscle. Best part is with warm up and cool down, it can be done in 15-20 mins. My typical routine on a treadmill is 3 min slow/moderate walk as a warm up, switching to all out sprints for 30 seconds, rest (stand on the sides of the treadmill) 1 min 30 seconds, I do this for 3 rounds, then slow/moderate walk cool down. To up the intensity, I may add elevation with each round. It’s a great way to burn fat and maintain those curves.

Three ~ Stop Starving ~ Another reason women tend to have a difficult time losing fat is that they aren’t eating enough. I can’t count the times I ask my clients to give me an average of how much they eat a day and after monitoring for their first week, we realize they told me 500+ more calories than they were actually eating. When your body plateaus at such a low rate of calories, it becomes hard to lose the fat. Your body is already starving, because of being at such an unhealthy amount of calories. In these instances, I tend to reverse diet these clients back to a healthy rate. You may be asking if they gain weight. The answer in most cases is NO. For most the scale doesn’t move, or moves down slightly. What does happen, is that their body composition begins to change. With weight training and reverse dieting, they begin to see the fat melt away and muscles start to develop.

Four ~ Eat More Protein ~ Before coming to me, on average most of my female clients were consuming 55 grams of protein or less. Protein is a staple to adding lean muscle and helping you maintain a lean physique. I always recommend increasing the amount of protein you eat, especially if you are trying to lean out. Most women have difficulty eating more protein. That is when I begin suggesting supplementing it with a protein powder. Protein shakes are easier to get in when you aren’t feeling hungry, or if you are like me and busy, busy, busy. My female clients love Saturn Supplement’s Athena Series Women’s Pro Whey Advantage. It is specially formulated for women, with the extra vitamins and minerals we need to keep us healthy and beautiful! It is a delicious tasting easy-to-digest Hydrolysate Whey Protein formula that not only provides sound nutrition, but also nourishes other elements of the body which include Hair, Skin, Nails, Eye, Heart, Strength, Muscle-Tone, and Weight Management. Due to the purity of the hydrolysate form of whey protein, Women’s Pro Whey Advantage is Sugar, Fat, Cholesterol, Lactose and Gluten-Free.

Women's Pro WheyFive ~ Get Regular ~ I know we hate talking about poop, but I find that most of my female clients have issues with bowel movements. This goes back to not eating enough food and not eating near enough fiber. When tracking what they eat on their own, my female clients we averaging maybe 6-10 grams of fiber a day. This is NO WHERE NEAR enough. I have all of my female clients hit 20-25 grams of fiber a day as a minimum. Fiber, not only normalizes your BMs and reduces IBS issues, it also keeps you full longer, which aids in weight loss, it reduces your cholesterol levels, and helps control your blood sugar levels. This is another macro that some clients have issues meeting. I always suggest what foods will help as well as supplements like Saturn’s FiberMax. It’s a quick and easy way to supplement fiber into your diet, when you are having an issue reaching that daily goal.

FiberMax 1450If you are ready to get yourself on track and join the many who are seeing results weekly, check out my customized training programs. I send you daily exercise routines, developed just for you and your particular goals. It is sent to a phone app, which had detailed instructions and videos, to show you how to do each exercise properly. It is having your personal trainer with you no matter what time you train every single day. You also receive individualized macro nutrient set-ups and instructions to suit your goals. I update everything weekly as we have weekly check in’s to monitor your progress. I want my clients to succeed and I personally stay with each one, every step of the way!

 

CLICK HERE for more details

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.

 Powered By Saturn Supplements

Saturn Supplements - Vitamins & Supplements

 

New Years Starter Power Stack For Men #BuildWithThePowerOfTheUniverse @SaturnMuscle

I had an overwhelming response to the Ladies New Year’s Supplement stack! I also had quite a few of you fellas asking if Saturn Supplements had a good beginner stack for men? The answer is YES!!!

Saturn’s Hyperion Series has some of the most popular and best quality products on the market! The Hyperion Series is the perfect product line of several bodybuilders, MMA athletes, endurance athletes and power lifters worldwide. Fueling your body with the best quality supplements will definitely give you the kick start you need this year to achieve your goals!

To start, their Smart Whey is the perfect source of nutrition consisting of 100% Cross Flow Micro-Filtered Whey Isolate Protein & Protein (dairy sources), and a high support vitamin and mineral complex. To enhance the overall perfection of this formula, Smart Whey is 100% NON-GMO, containing NO Genetically Modified Organisms.

The revolutionary Ion-Exchange manufacturing process produces a protein supplement that is 90 to 95% protein by volume. This purity makes whey isolate the most digestible protein available and is virtually fat and cholesterol free. It is by far the most desirable protein source to athletes. Each 35 gram serving provides you with 32 grams of pure digestible lactose-free protein enriched with L-glutamine and branched-chain amino acids. No other protein formula provides you with as much pure protein per serving! They realized for maximum protein absorption you needed a high supportive blend of nutrients to further enhance the effectiveness of this revolutionary protein. Saturn’s Pharma-Engineered Vitamin and Mineral Complex provides the body with not only the calcium, needed for muscle contraction and relaxation, but key elements necessary for biochemical reactions that take place throughout intensive training-nutrients that are not only vital to good health, but are required for massive gains.

Smart Whey

If you are looking for the most amazing pump, Saturn’s K-PUMP is the ideal Pre-Workout Muscle Pumping / Strength-Endurance Energy Formula! Packed full of Performance Enhancing Activators, Muscle-Building Amino Acids, Mental Focus Actives, and Body Trimming Energizers, K-Pump contains the means to deliver!
To enhance the overall effectiveness of our Pump & Endurance Drink, K-Pump is formulated with an impressive burst of muscle-building protein, enriched with amino acids. Calorie Burning, Muscle Building, Nutrient Replenishment, Performance Powerhouse – K-Pump makes the perfect addition to any strength and health program.

K-Pump

Energy packed in a pill. Saturn’s Lipo EX is an Ultra-Pure synergistic complex designed to enhance the body’s natural powder to utilize, energize and metabolize. Our formula provides your body with all the necessary means to maximize energy and burning force.Each serving provides your body with a premium blend of the most advanced power-charged ingredients which take on an immediate effect. We have made the addition of several supporting minerals to further enhance the effectiveness of this formula.

LIPO-EX

Ultra-Concentrated Amino Acid Protein Enhancer Predigested Building Blocks / Exercise Booster with Nitric Oxide / BCAA’s Saturn’s Amino Pump 50000 is an easy-to-digest soluble concentrated amino-protein formula enriched with a powerful ratio of BCAA’s, Nitric Oxide and a full spectrum of Pharma-Engineered predigested amino acids that can be quickly and efficiently utilized by the body.
The ultimate way to build solid muscle is to have a constant intake of powerful, pumping amino acids, and that’s exactly what Amino Pump 50000 does for you. Each serving provides your body with an impressive nitrogen retention source of amino acid protein which helps you to achieve maximum muscle growth and protein synthesis while improving the time of muscle tissue recuperation. Amino Pump 50000 may be mixed with water or your favorite protein shake or juice. Saturn’s Amino Pump 50000 can help you enhance the overall muscle protein needed for building a healthy and muscular physique.

Amino Pump 50000

And last but certainly not least, Saturn’s HGH Hard Muscle is a powerful complex designed to naturally elevate the body’s ability. This nutritionally enriched formula provides a maximum infusion of super-charged free form Amino Acids, Nitric Oxide and Bovine Colostrum. This formula is being used successfully by bodybuilders throughout the world for its multi-level growth and strength benefits. I’ve used this myself and have had amazing gains!

HGH Hard Muscle

With the right Nutrition, Training Plan, and Supplement Stack, you will be on your way to that lean muscular look you are looking to have. Remember, summer bodies are built in the winter 😉

Build With The  Power Of The Universe

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements
 

Ladies, Get Those Goals On Track This New Year #PoweredBySaturnSupplements @SaturnMuscle

Every year thousands of women set their sights on the ultimate New Year goal, to finally be rid of the flab, be fit, and healthy!

Searching for the perfect fad diet, pill, wraps, exercise programs, etc. For what? To just rebound and quit. Not this year! Unlike the average crowd, YOU are destined for more! You want it bad enough this year! It’s Time to stop being average and step up to being phenomenal!!!!

Saturn Supplements has the perfect stack to get your New Year goals started right! Saturn produces quality supplements for elite athletes. Not a company who has to mask anything with fancy flavors or crazy gimmicks, because they give REAL results!

I was introduced to their products back in 2012. I was immediately impressed by the quality and service. I have been working closely with Saturn ever since. With over 25 years in the industry, they know their stuff and only produce the best! The New Year Supplement stack is perfect for someone who is just getting started. They just developed the Athena Series Line. I personally love every product!

The Women’s Pro Whey Advantage is a delicious tasting easy-to-digest Hydrolysate Whey Protein formula designed for women that not only provides sound nutrition, but also nourishes other elements of the body which include Hair, Skin, Nails, Eye, Heart, Strength, Muscle-Tone, and Weight Management. Due to the purity of the hydrolysate form of whey protein, Women’s Pro Whey Advantage is Sugar, Fat, Cholesterol, Lactose and Gluten-Free.

Saturn’s Women’s Whey Pro Advantage contains a host of vital nutrients such as Vitamins, Electrolytes, Minerals and contains the richest source of whey protein which allows for maximum Amino Acid + BCAA (Branched Chain Amino Acids) body-enriched potential. In addition, we added a 1500mg Nitric Oxide Blast per serving for enhanced cardio performance and health. Women’s Whey Pro Advantage is ideal for taking immediately following each exercise session as well as a meal-replacement packed full nutrition that controls cravings and fortifies the body with strength and energy.

Women's Pro Whey

Lady Energy Pre-Workout is a delicious fast-acting source of energy fuel that nourishes the body with a healthy blend of energy-sustaining carbohydrates, muscle infusing protein packed full of amino acids, replenishing electrolytes and vitamin nutrition, and a host of supporting exercise-enhancing actives such as Nitric Oxide for cardiovascular and oxygen efficiency, and a natural source of Caffeine for increased metabolic burning. Lady Energy provides Calcium, Vitamin D and Biotin in every serving-all the more to benefit the female body.

Saturn’s Lady Energy may be taken prior to any exercise program, as well as a delicious source of fuel to drink during your training, to ensure sustained energy output and provide a constant source of nutrition to benefit the body while undergoing excessive demands.

Lady Energy Pre-Workout

Lady Amino Powder is an easy-to-digest soluble concentrated amino-protein powder enriched with a powerful ratio of amino acids including BCAA’s, (branched-chain amino acids) and Nitric Oxide-known for their role in muscle preservation and cardiovascular support. This easy-to-use powder form assists with building, maintaining, preserving and maximizing beautiful body shape potential. Deliciously flavored and highly beneficial, Saturn’s Lady Build Powder Amino is perfect for adding to juice, shakes or water throughout the day and following any exercise session. Maximize body shaping, muscle and tone with this premium mixture of powder form amino acids.

Lady Amino Powder

One of my favorite new Saturn additions, Vita-Bites Fruit Chews is a natural multivitamin supplement that’s designed to provide women with a source of daily nutrients that’s as delicious as it is nutritious. The added pleasure of enjoying taking your vitamins makes Saturn’s Vita-Bites Fruit Chews a fun and highly effective way to ingest some of natures most beneficial nutrients, needed for daily health. Each serving includes a host of vital nutrients such as Biotin, Choline, Folic Acid and Vitamin D-a complex that assists with health-optimization for heart, eye and immunity. Vita-Bite Fruit Chews are naturally sourced in both color and flavor, derived from fruit pectin.

Vita-Bites

And last but not least Lady Slim is the ultimate women’s weight-loss formula designed boost, curb and burn while providing an easy-feeling source of energy. A unique combination of herbal extracts and supporting nutrients makes Lady Slim one of the most effective weight-loss formulas available. Lady Slim is made with Caffeine and makes the perfect addition to any weight-loss and fitness programs. (If you are looking for a caffeine free version, check out Lady Slim 2)

Lady Slim

Paired with the right nutrition and exercise program, you CAN and WILL achieve your dream body!!!

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements

SBSC Fit Tips: New Year New You! #PoweredBySaturnSupplements @SaturnMuscle

Every year thousands eagerly set their New Year’s Resolutions.

One of the top resolutions is to get healthy and/or get in shape. Many start strong and by 4 weeks in, start to revert back to old habits.

Not this year! This year SBSC Fitness and Saturn Supplements want you to start strong and change those old habits!!! We have compiled a list of tips to help you on your way.

One ~ Set A Start Date. Your goal needs a start date. For many it is January 1st or 2nd. No matter what the date, stick to it!

Two ~ Write Down Your Goals. I feel like writing down your goals and your intentions is like making a contract with yourself. Contracts are not meant to be broken, so write it all down and stick it somewhere you will see it everyday. It will help hold you accountable.

Three ~ Do Your Research. Whether you plan hiring a trainer or trying to do it yourself, be sure you do your research and do what will work best for you and your goals. Going in blindly can hinder results and frustrate you. When frustrated by lack of results many choose to quit. If you are looking for a personal trainer, SBSC Fitness specializes in fat loss. We have help so many on their journey from fat to fit! We are running our End Of Year Sale. You can save over $200 on SBSC online training programs. We will set you up with a phone app that has detailed videos and instruction of each exercise as well as your customized nutritional information. I am personally on call and easily reached on the app or email,to answer any question for you. CLICK HERE to find out more and sign up!

Four ~ Take Weekly Photos & Look For Non Scale Victories. More often than none, your scale may not move right away. Plus there are so many factors involving weight such as, hormones, time of day, stress, lack of sleep, etc. You may be getting results, but not seeing them on the scale, because you lost an hour or two of sleep. I am a stickler of taking photos!!! Pictures don’t lie. Take them weekly in the same lighting, same outfit if you can, and same time of day. You will be able to see small changes and those can be more motivating than anything!!! Look for those Non Scale Victories and free yourself from the dreaded scale!

Five ~ Get Your Micro-Nutrients & Supplements In Check. Supplements are important for many reasons! Many of us are lacking in proper vitamins and minerals in our daily diets. When you are not getting what your body needs, your results will stall. There are also several supplements that will aid in your fat loss, such as Protein powder, CLA, Fish oils, Creatine, and fat burner like Saturn’s Lipo-Ex. I take a full barrage of supplements daily during off-season and contest prep. They keep me healthy and keep my metabolism running efficiently. Saturn Supplements is who I trust with all of my supplements needs. They boast some of the most natural and highest quality supplements on the market. they have been in the industry for almost 30 years, so they know exactly what YOU need to efficiently lose fat!

Six ~ Be Patient. It takes time to lose fat. If it were an overnight process, then everyone would be in shape. Be patient and stay consistent with your goals and you WILL see results.

Image result for fitness take weekly photos

This year is YOUR year! I challenge you to push yourself to not only stick with your program and meet your goals, but to exceed them! I believe in you!!!

Powered By Saturn Supplements

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements

Saturn Supplements Brownie Bites Recipe…Yes Please!!! @SaturnMuscle

I posted a picture of a macro friendly brownie the other day and as I promised, here is the recipe. 😉

DSC_7441

I have tried many Chick pea recipes for desserts, but most just weren’t that great. I got this one from a lady in my IIFYM group on Facebook. You can follow her on Instagram Cynfluence She has a ton of macro friendly recipes that are to die for!!! I changed this one up just a bit, because I didn’t have some of the ingredients she used.

Chocolate Mint Brownie Bites

I started with 2 cans of Chick Peas Drained or 540g. Make sure you blend them well. I didn’t and had a few chunks in my batter. Josh and Zoe thought they were nuts ha ha ha, so it was fine.

DSC_7437

Cocoa Powder 100g, One scoop of protein. I used Chocolate Nitrox Pro 45g, One box of sugar/fat free Chocolate Jello pudding, One tsp vanilla extract, Her recipe called for 1/2 tsp of baking powder and 1/2 tsp of baking soda, but leave it to me to completely miss that ha ha I use a full tsp of both. I also added 1/2 cup of water, because my batter was SO thick. Next ingredient is an important one 😉 Duncan Hines Frosting flavor pack. It is only 10 calories for the whole pack. You can find them by the frosting at the grocery store. They come in a TON of flavors!!!!

DSC_7438

Mix well. You can use a large baking dish. I chose to do mini muffins, because it is easier for me to portion them out as well as make them more macro friendly. I seriously am on poverty macros now, so doing the mini muffins keeps me from having whole brownies and burning through all my macros quickly 😉

DSC_7439

Bake at 350 degrees. In the mini muffin pan, it only took 8 mins. Her recipe stated 15-20 mins. I would just check them with a toothpick as you would any other type of brownie mix. They came out moist and delicious! Zoe loves eating them for snack!

DSC_7442

I love adding them to my Greek yogurt or cottage cheese with sugar free chocolate syrup and whipped cream!!! Oh so good!!! They are great by themselves too. I have a hard time staying out of them ha ha, but at just 20 calories per bite it isn’t too bad 😉 Mini Muffin style I was able to get 40 muffins. This is a great thing when you have 3 people indulging in them ha ha ha

Screenshot_2014-03-29-13-58-31

I am going to tweak the recipe on my next batch and make blondies 😉 There are several different sugar/fat free puddings to choose from! White chocolate, cheesecake, and butterscotch is what I have on hand and the Duncan Hines frosting packets I have caramel, so should be great no matter what! You can always add nuts, dried fruits, peanut butter, marshmallows, etc the possibilities are endless!!! Just another reason I love IIFYM It teaches you to think outside the box and get creative with your foods. You can still have goodies. Even regular brownies, but if you can make some that are just as tasty and more macro friendly, then you can indulge even more!!!! Have fun in the kitchen and enjoy your food!!!

Hope you all have a fabulously fit day xoxoxo

Built By Saturn Supplements

Saturn Supplements - Vitamins & Supplements

Build With The Power Of The Universe Use Code SBSC For A 10% Savings

 
Skip to toolbar