SBSC Fitness Motivational Monday #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Another amazing week ahead of us! Over the weekend I ordered my new competition suit and worked on the design a bit. I am still fguringout all the details before I place my order for the crystals. I know that heading to the National stage has me wanting to step up my game even more!!! I have around 4 months to make the growth improvements that I need to before starting my contest prep. I was able to get some feedback from the judges, so I know exactly what improvements need to be made. all I know is I want to beat this girl right here…

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I still look at this photo in awe ha ha ha. It is crazy how much has changed in just a few short years. I am more motivated than ever to bring a better physique to the stage and earn that IFBB Pro spot! I know what mistakes I made last time around and like I said, what improvements the judges want to see made. Now it is grind time! I will work harder and do my best to stay more lean in the coming months, so my conditioning will be on point.

This week I challenge you to push yourself just that much harder. How bad do you want to accomplish your goals? How long have you been sitting on the sidelines just wishing you could….no, no, no, scratch that, that you WOULD? The only thing that holds you back is YOU. If you truly want to make changes, then you can. You will find a way to make time and train harder. I made excuses for years as to why I wasn’t where I wanted to be. One day I woke up and said no more! No more crying, no more wishing, no more excuses. I was going to be all in. It didn’t happen overnight, but it is happening. The women I once wished to look like, I now compete with. It has been an amazing journey that has changed me. Not just physically, but emotionally. I now love myself! My confidence grows more everyday. It is probably the part of my transformation that I love the most!

Take your inner fears, your low self esteem, and your doubts. Use them to drive you to your goals!!! Let’s get this week started! As always a little Lady Swole Monday…

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I know you are tired of starting over, so this time DO NOT GIVE UP!!! This is YOUR time to shine!!!

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SBSC Fit Tips: Minimizing The Holiday Bulge #PoweredBySaturnSupplements @SaturnMuscle

As we are just starting the holiday season, many are concerned about how much weight they will put on.

I am a firm believer that you should definitely NOT diet during the holidays. it makes you and your family miserable. There are however, some tips and tricks to help you minimize the holiday bulge.

One ~ Drink Your Water ~ Water not only helps keep you hydrated, but also helps with the holiday bloat. A lot of the treats and goodies consumed over the holiday have a ton of sodium, which can lead to water retention. As a bonus, water also keeps you feeling fuller, so you may indulge less.

Two ~ Get Your Fill Of Protein ~ Drinking a lean protein shake before the festivities begin will also keep you feeling full. High-quality proteins like Saturn Supplement’s Pro 4100 Hydrolyzed Protein, are more satiating than either carbohydrates or fats, and they may have the ability to improve the body’s metabolism. Plus one serving is 41g of protein. Before a big meal, I only drink half a shake with a little low fat milk. It is the perfect pre holiday treat to start my day.

PRO 4100 Hydrolyzed

Three ~ Stand Instead Of Sit~  Often at family get togethers we choose to sit and chat. I find that when I stand I move around the room more. This not only keeps me moving, but also keeps me from grabbing more food. it is harder to eat standing than sitting ha ha. Plus standing burns more calories 😉

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Four ~ Alcohol, Water match Up ~ I have a rule, for every alcoholic beverage I drink I must drink at least 8 ounces of water to match. This does two things. One, since alcohol dehydrates you, you know you are staying hydrated. Two, it also keeps you from going overboard on alcohol.

Five ~ Appetite Suppressants ~ Some people need these, some don’t. I am one who does. If you put me in a room of delicious food, I am going to town ha ha ha ha. Before the festivities begin I always take a Saturn Supplements Lipo-Ex. They give me the energy I need to make it through the day as well as suppress my appetite, so I am less likely to inhale the whole dessert table. It keeps my metabolism running efficiently, so what I do eat metabolizes quickly. It is one of my favorite Saturn products by far!!!

LIPO-EX

Never let the holidays stress you out. I always tell my clients, one bad meal is not going to do any damage, just as one healthy meal isn’t going to make someone fit. Enjoy the food and your family, because THAT is what the holidays are all about!

These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
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SBSC Fitness Motivation Monday Reach Your Goals This Year, Cyber Sale In Effect #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

The Cyber Monday Sale on our 12 week and 24 week programs is in effect till the end of today! Many want to wait till after the holiday to get started on their programs. With this sale, you can pay the sale price and start on whatever date you choose.

I don’t know about you, but I indulged WAY too much over Thanksgiving. It is okay though 😉 I enjoyed the food and the time with my family. This week I am back on track and training for my goals. In case you have missed it, I am headed to Nationals. I got my critiques from one of the judges and I know what improvements I need to make before crossing that National stage. I am feeling pretty confident after speaking with him and knowing what needs to be done.

Today I will sit down and put all my focus into my goals. I will see the end product and make a plan to reach them. I encourage each of you to sit down and visualize exactly what you want and how you will get there!

Let’s kick this week off right with a little Lady Swole Monday…

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This is your week to shine! Make sure you stay focused on your goals and you follow through.

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SBSC Fit Tip: Lose Fat With Fish Oils #PoweredBySaturnSupplements @SaturnMuscle

We have all heard of the many benefits of eating fatty fish and/or taking fish oil supplements. They benefit your heart, blood, skin, joints, well, a list far too long to go into today.

The main benefit I do want to talk about is fat loss. The active ingredients that seem to make fatty fish and fish oils so beneficial are the omega-3 fatty acids, EPA and DHA. There have been studies done where the subjects lost more than 2 lbs. of body fat in 6 weeks. The subjects also gained about 1 pound. What’s really cool about this is that they didn’t exercise, change their diet, or do anything else to lose weight. All it took was taking a couple of high dose fish oil capsules every day. Crazy right?

Fish oil supplements minimize the risk that the food you eat is stored as fat. This is because it increases your insulin sensitivity. Keeping the cells of your body sensitive to insulin is key to losing weight and staying healthy. The reason it’s so important is that the more sensitive your cells are to insulin, the less likely it is that the food you eat will be stored as fat. Fish oils also suppress your appetite. Pop a couple of fish oil supplements between meals to help you stay fuller longer. They regulate the release of serotonin. Serotonin helps to regulate your appetite and mood. Research shows that taking 2-3 grams of fish oil daily can help you lose about 2 pounds a month. While this isn’t a lot, it adds up over time. It also doesn’t require any extra effort and costs very little.

Cholest-Omega

Saturn Supplement’s Cholest-Omega is one of the highest quality fish oils on the market today. Saturn’s Cholest-Omega is produced from pharmaceutical grade fish oil. All Impurities have been removed through a special series of processes to provide your body with the purest concentration of Omega 3 fish oil.

I I have been exclusively using Saturn Supplement’s products for over 4 years and I wouldn’t fuel my body with anything but the best!

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 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
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References:
  1. Hill AM, Buckley JD, Murphy KJ, Howe PR. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74.
  2. Noreen E, Sass M, Crowe M, Pabon V, Brandauer J. Averill L. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition 2010, 7:31.
  3. Parra D, Ramel A, Bandarra N, Kiely M, Martínez JA, Thorsdottir I. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite. 2008 Nov;51(3):676-80.
  4. Ramel A, Martinéz A, Kiely M, Morais G, Bandarra NM, Thorsdottir I. Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul;51(7):1261-8.
  5. Thorsdottir I, Tomasson H, Gunnarsdottir I, Gisladottir E, Kiely M, Parra MD, Bandarra NM, Schaafsma G, Martinéz JA. Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. Int J Obes (Lond). 2007 Oct;31(10):1560-6.

SBSC Fitness Motivation Monday #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Who’s excited for Thanksgiving food!?!? You know I am!!! One thing I stress to my clients is to ENJOY the day. Holidays are for family and being happy, not dieting and stressing. Trust me, I have been the one dieting during the holidays and it is not fun for you or your family. One day of indulging is not going to make you gain any more weight than eating healthy for one day will help you lose.

“Everyone overeats occasionally, but one day of binge eating will not cause weight gain. Weight gain occurs with consistent overeating for an extended period of days, weeks or months. To gain one pound of fat, you must eat 3,500 calories in addition to your normal daily calorie intake.” ~Livestrong.com

Enjoy your Thursday, then back on track Friday. It’s that easy 😉

I spent last week training hard. I am in my improvement season and like I said last week, I plan on going to Nationals in July. I have a lot of growing to do between now and when I start contest prep in March. I am always excited to see changes in my body. Right now, I am enjoying the additional calories ha ha. I have been ordering fabric swatches and designing my next suit. That is also very exciting!!!

Who is ready to start this week strong??? You know I am! As always let’s kick the week off with a little Lady Swole Monday…

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Sit down, focus on your goals, then take action to get it done! Believe in yourself, talk positive to yourself, and love yourself enough to make the necessary changes.

SBSC Fit Tip: Are you feeling a little sluggish going into your workout? You may be dehydrated. To move your muscles, you need water. If you are low on water your muscle strength and control are weakened. Plus more water helps you lose fat! Your kidneys depend on water to do their job filtering waste out of your body. If you are dehydrated, your kidneys turn to your liver for help. One of the liver’s many jobs is to mobilize stored fat for energy. If it is taking on extra work from your kidneys, your fat loss could be compromised. Drink up!

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SBSC Fit Tips: How To Get A Handle On The Holidays & The Las Vegas Classic Recap #PoweredBySaturnSupplements @SaturnMuscle

The Holidays usually have those on a diet plan stressed and scrambling to figure out how to get a handle on the things.

Here are some tips to get you through without losing your mind or your waistline…

One~ Don’t diet. Yeah you read that right, don’t diet. Unless you are in prep for some kind of competition, there is no reason you shouldn’t enjoy the day with your family. Even if you have several get together’s, sit down eat, drink, and be merry with your kin folk. Those are memories you can’t get back. You certainly don’t want to reminisce on how you were counting every macro and morsel that touched your plate. Eat in moderation and just enjoy the day.

Two ~ Eat Slowly. If you eat your meals slowly and enjoy your company 😉  You will feel full with less food. It is more of a mental thing than a stomach. Harvard Health Publications posted an interesting article about it. Why eating slowly may help you feel full faster

Three ~ Have a protein shake before the festivities begin. I drink  Saturn Supplements Pro 4100 Protein shake about an hour before the meal and again about two hours after. It keeps me full, so I am less likely to indulge too much in higher calorie foods. It is a lean high quality protein, so it is perfect for keeping me on track with my goals during the holidays.

PRO 4100 Hydrolyzed

Four ~ Take a walk. We like to take a family walk after our meal. Typically 20-30 mins of walking. We get to carry on our table conversations and everyone feels better than if they all fell asleep sitting up on the sofa ha ha

Don’t let the holidays stress you out. They are a happy time to make memories with your family. Enjoy the time xoxo

The Las Vegas Classic was an AMAZING show, but before I get into all the details, I want to thank my sponsor Saturn Supplements. Without you, this competition year may not have happened. Saturn has been with me since the beginning and has believed in me and supported me in my pursuit to achieve my goals. Their superior products have helped me make the necessary improvements, kept me healthy through prep, and helped me push my body to the limits needed to improve. Thank you to each and every person at Saturn Supplements!!!
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The Las Vegas Classic was a blast! One of the reasons I had decided to do it a second time, was because I had so much fun last year. This year was no different. The back stage vibe was a bit more serious this year than last, but I still made some new friends and had fun. It was great having a coach this year. I am forever grateful to IFBB Pro Beckie Boddie for sponsoring me through my whole prep. She is an amazing lady and I highly recommend her! (Message me for her info)

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It is hard to take photos with everything going on, but I did do my best to keep up with the action ha ha ha. It was a blast for all of us. Zoe was excited to meet 10 x Ms Olympia Iris Kyle and to meet 2x Ms Figure Olympia Latorya Watts. It was truly an honor to meet them both and they were very humble and sweet.

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Here are some more show shenanigans…

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Pretty awesome to hang out with the pros and learn xoxo

Pretty awesome to hang out with the pros and learn xoxo

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It was a great learning experience and a ton of fun. I accomplished my goal of getting Nationally Qualified, Initially I said I was not going to compete in the 2017 national shows, as I wanted time to grow some more. After encouragement from my husband and many IFBB and NPC competitor friends, I am recanting that statement. I will be competing at a national show in 2017. I am excited for the opportunity and what lies ahead! Thank you again to my sponsors Saturn Supplements and Beckie Boddie. Let’s keep the momentum up and get another win!!!
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SBSC Motivation Monday!!! #NoExcuses #WorkHarder #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

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Sorry I have been MIA. Getting back into my routine after my show has been difficult. I had 4 new clients sign up right before my show, been trying to keep Zoe caught up on school so she didn’t have to miss days, plus getting my house back in order after being out of town. Just crazy hectic in my house lately. I love my beautiful chaos though xoxo

This week I am back in the game. As always, I have a ton on my plate ha ha. I am studying nutrition, Zoe has school here at home for 4-6 hours everyday, I am gearing up for the holidays, lots of baking, decorating, and shopping, and on top of all of that Josh talked me into doing Natonals in 2017. So yes, that means training/conditioning is still 2-4 hours everyday. I am in grow mode. Basically trying to grow s much lean muscle as I can while reverse dieting. I will be back in prep before I know it. I have also ordered fabric swatches for my next suit and will be starting that project soon as well. It all scares me a bit ha ha, but that is all part of taking the next step. They say if your dream doesn’t scare you, it isn’t big enough. Well, go big or go home. I’m coming for what I want!!!

Let’s get this week’s motivation on the road! Focus on your “why”. Remember the feelings you had when you started and use them to fuel you everyday. This is YOUR time, YOUR dream, and nothing else matters. I know that feeling of desperation. I know wanting to see fast progress and feeling like nothing is happening. Trust me, it IS happening. It takes time. Be patient and be consistent and you WILL get there!!! I have lost well over 100lbs from my heaviest to my lightest. If I can change my lifestyle and accomplish the goals that I have, so can you! JUST DON’T QUIT!!!

Let’s kick it off right with some Lady Swole Monday…

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Keep Going!!! Let that resonate with you today as you start another week towards your goals. I believe in you!
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SBSC Fit Tips: My Contest Prep Supplement Stack #PoweredBySaturnSupplements @SaturnMuscle

I still can’t believe that I am in peak week!!! Gah, the excitement!!!

I get asked a ton of questions about my contest prep. I do not divulge my training or my nutrition plan, out of respect for my coach. That is how she makes her living and sharing the details with you all would just be wrong. Not to mention, everyone is different, so what may work for me training and diet wise, may not work for you. If you make healthy choices, eat in moderation, and train hard, you will get results!

What I will share is my awesome contest prep supplement stack! As you know, Saturn Supplement’s products are what I have used exclusively for over 4 years. I stand by their products, because they are top quality, their customer service is unparalleled, and most importantly THEY WORK! Saturn is a small company that has been working in the industry and providing elite athletes with phenomenal products for over 25 years. They have a huge list of supplements and I trust them. There is not one product that I wouldn’t take, period. I actually give quite a few of their products to my daughter as well.

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During contest prep, there are many things that are important to me. One is my overall health and wellness. With the additional training that I do, how strenuous it can be, and the added factor of being in a calorie deficit, it is easy for a competitor’s health to decline. We become susceptible to illness and injury. I try to protect myself as best I can. I do so partially with stretching and rest, but also with supplements. Another important key for me is protecting the hard earned muscle I have while losing fat.

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Vitamin C is top of the list. Many know it’s antioxidant properties help protect you from the common cold, but it goes deeper than that. Vitamin C’s antioxidant properties protect cells and their DNA from damage and mutation. Vitamin C is also an important factor in collagen production. This basically means it helps your body heal from injury, be it cuts, bone breaks, muscle tears, etc. It also helps regulate your blood sugar levels. I take Saturn’s C-1000 Complex 3 times a day. It 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

The Vitamin B Complex is composed of eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — They all play an important role in keeping our bodies running like well-oiled machines. B1 helps the body make healthy new cells. Considered an anti-stress vitamin because of its ability to protect the immune system. An another added benefit is it help break down those simple carbohydrates. B2 works as an antioxidant to help fight free radicals and is also important for red blood cell production, which is necessary for transporting oxygen throughout the body. B3 boosts your HDL cholesterol and reduces acne. B5 down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones and also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots. B6 helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. B7 promotes healthy hair, skin and nails as well as control high blood glucose levels. B9 keep depression at bay. B12 This B vitamin is a team player working with all the other B vitamins to boost their benefits! I take Saturn’s B-100 Complex three times a day.

B-100 Complex

Flaxseed is up next. It is rich in omega-3, omega-6, and omega-9 fatty acids. It has many benefits such as lowering cholesterol, stabilizing blood sugar, reducing bone loss, promoting weight loss, and increasing immunity. I take these pills 4 times a day.

Flaxseed

CLA or Conjugated Linoleic Acid CLA amazing omega-6 fatty acid. Certain fats are vital to numerous functions in the body, including metabolism. CLA (Conjugated Linoleic Acid) is a natural free fatty acid that has an impact on body weight loss and muscle tone. Basically, it reduces body fat while preserving muscle tissue, may also increase your metabolic rate, and increase lean muscle tissue. I also take these 4 times a day.

CLA

Multi-Vitamins of choice for me are Saturn’s One Source. I have been taking them for years now and I see the best results with them. I typically take a packet before bed. It’s the absolute strongest Vitamin & Mineral Pack on the market. 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

Fat burning Thermogenic. I love my Lipo-EX. Hands down the best energy giving supplement and appetite suppressant I have found. Each serving provides your body with a premium blend of the most advanced power-charged ingredients which take on an immediate effect. I take these once to twice a day, before cardio. Depends on my energy levels.

LIPO-EX

Saturn’s Outer Limits (One of my favorite supplements) providesessential key nutrients that are not only vital to good health, but are required for strength training and growth. Outer Limits provides a precision blend of natural muscle-building ingredients offered in optimum proportions. Saturn’s Outer Limits Hardcore Blast + PUMP Stack Pack has been one of their best-selling mass-enhancing formulas for over 19 years. Packed full of pre-digested Amino Acids, BCAAs, Digestive Enzymes, Omega EFA’s, Sports Enhancers, Caffeine and other highly supporting muscle actives, Outer Limits delivers what it takes to build solid muscle. I take one packet twice a day.

Outer Limits

BCAA’s (Branch Chain Amino Acids) Have a ton of benefits such as recovery, weight loss, muscle growth and retention, immune support, and a long list of many others. I take them all day. Typically the further into prep, the more I consume. I like to add them to crushed ice to stave off hunger pangs. Plus they are delicious!!! I take Saturn’s Aminos Pump 50000. It’s 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/ maintenance and protein synthesis while improving the time of muscle tissue recuperation.

Amino Pump 50000

Creatine Silk is last but certainly not least on the list. Like aminos, creatine has a huge list of benefits. The most notable are increase in muscle strength, increase in muscle pump and force of contraction, It provides energy to the muscle cells, and increases endurance. I take Creatine Silk when I first wake up and post weight training.

Creatine Silk

A huge thank you to each and everyone at Saturn Supplements for your continued belief in me, your love and support, and for helping me grow in the sport physically and mentally. You guys have been awesome and I really just can’t thank you all enough for your support!!!

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
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References: . Afkhami-Ardekani M, Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids & serum insulin in type 2 diabetes patients. Indian J Med Res. 2007 Nov;126(5):471-4. Woollard KJ, Loryman CJ, Meredith E, et al. Effects of oral vitamin C on monocyte: endothelial cell adhesion in healthy subjects. Biochem Biophys Res Commun. 2002 Jun 28;294(5):1161-8. Majewicz J, Rimbach G, Proteggente AR, et al. Dietary vitamin C down-regulates inflammatory gene expression in apoE4 smokers. Biochem Biophys Res Commun. 2005 Dec 16;338(2):951-5.http://www.mensfitness.com/nutrition/supplements/6-reasons-you-should-be-taking-creatine http://healthyeating.sfgate.com/benefits-amino-acid-supplements-6116.html https://www.mercola.com/beef/cla.htm http://www.medicalnewstoday.com/articles/263405.php http://www.everydayhealth.com/pictures/surprising-health

SBSC Motivation Monday It’s Peak Week!!! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

This week is peak week for me. For those who do not know what that means, it is the final week of my contest prep before my competition this coming up Saturday. I have been training hard and trying to get my conditioning right this year. I feel that I have made huge strides and am bringing my best physique to date. I am always a work in progress, but happy with what I have at this point. We will be loading up the car and heading to Vegas on Thursday. The competitors meeting is on Friday afternoon, then I get tanned and rest till the pre-judging starts on Saturday morning. It will be a in time1 I made a lot of friends last year who will be there and some new ones on social media that I can’t wait to meet! Shows are always a blast. I may be competitive, but I do love meeting and chatting with my fellow competitors. We all know the up’s and down’s of prep and can relate ha ha. I always have mad respect for anyone who competes, because it can get rough and it definitely tests you not just physically, but mentally.

With all that being said, our bags are packed and we are ready to get this week underway! Even if you aren’t competing, Monday is always a great day to refresh your mind and refocus on your goals whatever they may be. Let’s get this week started right with a Lady Swole Monday….

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Let’s do it! This week will be epic, because that is what we will make it!

For more motivation, fit tips, training, nutrition, and supplementation, check out the training plans by CLICKING HERE
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SBSC Fit Tip: Get More ZZZ’s How Sleep Can Affect Your Fat Loss #PoweredBySaturnSupplements @SaturnMuscle

According to a 2013 Gallup poll 40% of Americans get less than the recommended amount of sleep. I don’t know about you, but 40% seems like a lot to me!

Lack of sleep can affect us in several ways. We’ve all have had that groggy morning where we are angry at the world ha ha

Moodiness isn’t the only unpleasant side effect of losing sleep, weight gain is too. A study posted on jounalsleep.com actually listed it as a risk factor for obesity. The study found that people who are sleeping less than 7 hours a night tend to be heavier or bigger, gain more weight, and have a harder time losing it. If that’s not a reason to sleep in more, I don’t know what is!

Here are some SBSC tips to help you get more ZZZ’s

Turn Off Your Electronics ~ One of the top late night social media posts is “I can’t sleep” Well, put your phone down. Yes, put down your phones, tablets, laptops, and turn off your television. These item all keep you awake, by stimulating your brain. Shut it all down so you can shut down.

Cool And Dark ~ A room that is cooler and dark will help you get to sleep and stay asleep. Consider turning the air down, getting a fan, or even sleeping in less. A darker room can be as simple as darkening shades or again shutting down all electronics.

Stick To A Schedule ~ Try to go to bed and wake up at the same time everyday. It really does help when your body is on a schedule. I typically don’t even need an alarm when I get into a routine.

Watch What You Consume ~ Nicotine, caffeine, and alcohol are all known stimulants that can wreak havoc on quality sleep. Keep them in check. Also going to bed too full or too hungry can leave you feeling uncomfortable.

Get Active ~ Adding in physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep.

Get Relaxed ~ Sometimes this is as simple as reading a book, a warm bath or shower before bed, yoga, or meditation.

Natural Supplements ~ Melatonin is one of the top  sleep aid supplements and for good reason. It’s is a naturally occurring hormone that your body releases in cycles throughout the day. It keeps us alert during the day and at rest during the night, and it is what our body needs to in order to sleep. Saturn Supplement’s Melatonin is the perfect remedy for individuals seeking to optimize restfulness thorough sleep, or as a remedy for jet-lag. Their version of Melatonin comes in the form of a micro-size sublingual tablet-simply place under your tongue and feel it dissolve almost instantaneously.

Melatonin

Other awesome supplements are Magnesium. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure. It inhibits nerve cell communication, which leads to cell excitability. Basically preventing you from being stressed. Theanine is another great one. It is an amino acid typically found in green tea. It is known for reducing anxiety and promoting relaxation. B Vitamins help tryptophan in your body convert to niacin and serotonin, which regulate sleep and increase REM. Saturn’s Vitaplex covers all these and more. It contains a 42 Fruit & Vegetable Blend as well as CoQ10, Vitamin D3, Wheat Grass, Acai, Blueberry, Grape Seed, Panax Ginseng and a host of supporting nutrients including AntiOxidants, Electrolytes and nutrients that fortify Hair, Skin & Nails. VitaPlex is perfect for both Men and Women and makes an excellent source of nutrition for everyday health.

Vitaplex

For these and a HUGE array of other amazing products check out Saturn Supplements full line. They have been in the industry for well over 25 years for a reason! I would not put my name behind a company that didn’t have top of the line quality. My family and I have been using Saturn exclusively for about 4 years and I have personally seen amazing results!

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
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References : http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx  http://www.journalsleep.org/Articles/281017.pdf

SBSC Motivation Monday #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

I’m getting down to that final stretch! I can’t believe next week is “Peak Week”. This prep, although not easy, went by pretty quick. Just like previous preps, I am tired, sore, and hungry, but I feel good. I feel good about the physique I am bringing to the stage. I definitely feel that I made huge improvements since last year. My goal everyday is to keep pushing myself as hard as I think I can go, then a little bit more. I have huge goals and have every intention of reaching them.

Today I want you to sit down and meditate on what you want. Picture it in your head and let that image resonate. Let it burn inside you. You CAN and you WILL accomplish your goals. We all have bad days where we want to give up. Maybe we do that day, but the next day get up and try again. Never lose that fight!!! This is YOUR life. only you can control the outcome. Stop saying why me and start saying why not me, or it is going to be me. Work harder. You got this!!!

As always, let’s kick Monday off with a little Lady Swole Monday… lsm1

Today is your day!!! Get out there and earn it!!!

Saturn Supplements - Vitamins & Supplements

SBSC Fit Tip: Vitamin B12 What Is It & Why You Need It #PoweredBySaturnSupplements @SaturnMuscle

B12 is a water-soluble vitamin that keeps your nerves and red blood cells in a healthy state. It’s responsible for the functioning of several of your critical body processes.

B-12 deficiencies happen. Vegetarians, heavy drinkers,  smokers, pregnant and breast-feeding women,  elderly, and those suffering with pernicious anemia, celiac disease, Crohn’s disease, bacteria growth in the small intestine, or a parasite, usually require vitamin B12 supplements.  A  severe vitamin B12 deficiency can also lead to deep depression, paranoia and delusions, memory loss, incontinence, loss of taste and smell, and even more.

Vitamin B-12 also helps to boost metabolism and promote fat burning in the body in several ways. It helps to transform fats and protein to energy through metabolism and it works with folic acid to produce red blood cells that carry oxygen from your lungs to all the cells in your body. Without enough vitamin B12, red blood cells would be deformed and unable to carry oxygen efficiently, causing decreased metabolism, low energy and like stated above, health problems.

Needless to say, your body needs vitamin B12 The average adult should be getting at least 2.4 micrograms a day.  B12 can’t be made by the body. Instead, it must be gotten from food or supplements. And herein lies the problem: Some people don’t consume enough vitamin B12 to meet their needs.

This problem is easily remedied by multi- vitamins such as Saturn Supplement’s VitaPlex. Saturn’s VitaPlex multivitamin is back and better than ever! Their new formula is a liquid-filled chlorophyll-based capsule and contains a 42 Fruit & Vegetable Blend as well as CoQ10, Vitamin D3, B-12, Wheat Grass, Acai, Blueberry, Grape Seed, Panax Ginseng and a host of supporting nutrients including AntiOxidants, Electrolytes and nutrients that fortify Hair, Skin & Nails. VitaPlex is perfect for both Men and Women and makes an excellent source of nutrition for everyday health.

Vitaplex

or by just taking a B-12 supplement by itself.

B-12

Without it, your health and fitness are at risk. Protect yourself today!!!

For more supplementation tips, personal training or nutritional information CLICK HERE

 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.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780, http://dailynaturalremedies.com/10-benefits-of-vitamin-b12/?utm_source=b12&utm_medium=vitaminb12&utm_campaign=bing, Bleys, J., Miller, E. R., III, Pastor-Barriuso, R., Appel, L. J., and Guallar, E. Vitamin-mineral supplementation and the progression of atherosclerosis: a meta-analysis of randomized controlled trials. Am.J Clin.Nutr 2006;84(4):880-887. .,Okawa M, Uchiyama M, Ozaki S, et al. Circadian rhythm sleep disorders in adolescents: clinical trials of combined treatments based on chronobiology. Psychiatry Clin Neurosci 1998;52:483-90.

 

SBSC Motivation Monday: No Slowing Down, Stay Driven! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Time to Rise ‘N’ Grind! I am ready to smash this week! Last week was a struggle for me. I am tired, sore, and have days where I question myself. I think we all have days like that. It seems to hit me hardest in contest prep. I try to stay positive and talk myself back up, but some days I struggle with that too. These are the days I spend more time in the gym pushing myself. the gym in my happy place. I try to get it all out of my system, I train, I pray, and sometimes I even cry. Some days are hard and that is okay. I know that everyone has low days and we just have to be strong and push through them.

This week marks me at 3 weeks out from the Las Vegas Classic. I booked my hotel over the weekend and finished buying the last of my supplies like body scrub, make-up, lashes nails, and all the girly stuff that makes me shine a bit brighter on stage. This prep has been different in many aspects. I know more what to expect walking into my competitions. It helps that I did the Las Vegas Classic last year. I met a ton of amazing ladies last year that have become friends. This year is no different. I have already started talking online with several of my competitors and they are all such phenomenal souls! I love this sport and how everyone is so positive with each other and so supportive. You don’t a lot of women lifting each other up and being supportive. It’s nice to be a part of a community that for the most part does!

I had several competitors answer questions and help me with so much over the past year. I met IFBB Pro Beckie Boddie last year at the Las Vegas Classic. She was helping backstage in the tanning area. She also trained at the same gym I did. Talking on a regular basis, we became friends. I have turned several of my friends down for training, mainly because I didn’t have the money to pay them and felt bad about using their service for free. Beckie told me to think of it as a sponsorship ha ha. She has been awesome in helping me not only with my training, but my nutrition and posing.

I feel this is the best conditioning I have had yet and I am excited to not only see the end result, but to get back on that stage. Up to this point I trained myself and educated myself. I wasn’t far off, but it is nice to have someone who knows the industry, educate me on more of the in’s and out’s of competitions. She has even advised me on hair and make up choices and what exactly the judges look for. This insight is definitely something I was lacking. It will be nice to have someone teach me what to look for hour by hour on contest day and how to get my body to react in certain ways with nutrition manipulation.

It’s like I say every year, I am always learning and evolving. I will start classes up again shortly after competition. I want to study more about nutrition and fat loss, so I can help my clients be even more successful than they already are!

This week I want us to stay focused on staying positive. We are our own hardest and toughest critics. Sometimes we all need to be reminded to give yourself a break. We are training hard and doing what we are suppose to. Results will come, if we trust the process.

Today is Monday and it’s time to get our minds right! As always, let’s kick things off with some Lady Swole Monday…

lsm24

Last week is just that, last week. Let’s stay positive and motivated this week. Focus on what you are working towards. I suggest making a journal or a motivation board to hang somewhere that you will see it everyday. Anything to help you stay motivated, positive, and to keep going! This week we make HUGE changes!!!

For more info on training, nutrition, and supplementation, fill out the client form by clicking here

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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 Motivation Monday It’s My Birthday! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Pretty excited this week! I am officially 4 weeks out and today is my birthday!!!

I am on level 38 today! I feel so blessed to live the life that I do and to have made it as far as I have xo I am in the best shape of my life. Even though I do not get cake today, I am having a phenomenal birthday!!! Cake can come in 4 weeks ha ha ha. Right now my sole goal is to get nationally qualified. I feel really good about my physique this year.

comparison

I am super proud of my clients! This past week I have had so many showing so much improvement!!! Y’all are killing it!!! I had a couple more sign up over the weekend and I welcome y’all to Team SBSC!!! I can’t wait to start seeing you progress and make changes!!! This week let’s keep the intensity and motivation high as we smash our goals!!!!

As always, let’s kick things off with a little Lady Swole Monday…

lsm23

This is your week! Your choices and mindset right now will set the tone for the outcome. Make it strong and make it count!!!

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Saturn Supplements - Vitamins & Supplements

 

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