SBSC Fit Tips: Joint And Bone Health #PoweredbySaturnSupplements @SaturnMuscle

A big concern for many starting out with weight training is their joint and bone health.

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Many have come to believe that movements such as squats, deadlifts, and bench press can actually do more harm to their body than good. This could not be any further from the truth. Fact is, these compound movements are AMAZING for your body as well as your joints and bones.

For example, if your knees are hurting while doing squats, then you are doing them incorrectly. Proper squat form and going below parallel with strengthen not only your glutes and hamstrings, but also your knees.

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Tips to squat correctly

  • Squat Below Parallel. Partial Squats will not strengthen your posterior chain, causing muscle imbalances. Your hip joint must come lower than your knee joint. Take a video yourself or ask someone to check your depth.
  • Sit Back. Meaning, squat down by moving your hips first. Push your hips back as far as you can. Lower the weight and stretch your hamstrings if needed
  • Knees & Toes Out. Keeping your knees pointing out strengthens your adductors. Your feet must be inline with your thighs.
  • Heels on The Floor. Squatting with your heels off the floor stresses your knees. Many who claim that they have knee pain during squats, tend to raise their heels up.

Your joint and bone health are very important. Being a healthy weight will also decrease issues. This is just another reason why exercise like weight training is so important. Others ways you can improve your joint and bone heath are…

  1. Stretch. I like to do yoga in the morning or in the evening. It helps relax me and keeps my joints lubricated and my muscles flexible.
  2. Warm up. This not only primes your body for exercise by raising the temperature, but also lubricates your joints.
  3. Roll it out. Foam rolling or myofascial release can also help resolve joint pain.
  4. Weight training. As I stated before this is more than beneficial. Weight training helps you build muscle to support your bones and joints. With SBSC online personal training, you have full access to video instructions on how to have proper form and get the most out of your training.
  5. Core strengthening workouts. This is WHY compound movements like squats, deadlifts, and bench press are so important. They incorporate your core and strengthen your body as a whole.
  6. Saturn Supplement’s Joint Matrix. I weight train 5 days a week for 1.5-2 hours at a time. More so when I am in contest prep. It is very important for me to make sure my body is functioning is at it’s most optimal. Saturn’s Joint Matrix is the ultimate in joint and ligament nutritional support in an easy to swallow single tablet form. This advanced formula provides your body with virtually every important joint and ligament aid known to date. This special formula is formulated in a natural base containing several micro-nutrients and vitamins. This Maximum Support Formula helps rebuild, regenerate and maintain collagen and fluids in joints and cartilage. Made with Shark Cartilage, Green Lipped Sea Mussel and Boron for added nutritional support to joints and ligaments. Great price point and hand down the best product on the market for bone and joint health!

Joint Matrix

Follow these tips and you will see much improvement in your joint and bone health!

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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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SBSC Fitness Motivation Monday Kick The Week Off Right! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

I am very excited this week! Yesterday was my last “free day” as far as diet goes. Last week, I started buckling down on my nutrition. Today I am fully on a new meal plan. obviously not starting my official cut yet, but removing the foods that are not going to benefit me and making sure I am only consuming the amount of calories I need to grow.

I won’t lie, I have been eating in excess since the holidays. I’m not sorry about it either ha ha ha. I have enjoyed the food and had some wonderful moments with my family. However, now it is back to business. Certain things do get cut when prep starts, so to make it easier down the road I will cut most of those things out now. I want my prep to be more productive than last year’s, so I want a better base starting point.

Conditioning has been a huge focus this off season. I want to come in bigger, leaner, and as conditioned as possible. The NPC USA Championships is one of the biggest national shows in the industry. Competitors from all over the country competing for that ever elusive Pro Card. It is a big step for me and I am ready to step up to the challenge!

Just like every competition I have gone into, I have learned a great deal and had some amazing mentors to guide me. I am confident with having IFBB Pro Beckie Boddie by my side again this year. She started her pro career from the USA show and I am honored to attempt to follow in her foot steps.

With all that being said, take the time to look at your goals for this year. What changes can you make this week to get you one step closer? Let’s tackle this week and make it really count!!!

How bad do you want it? Let’s power through this week and get it done!!!

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SBSC Fit Tips: Endurance Boosting #PoweredBySaturnSupplements @SaturnMuscle

Last week I talked about having more energy. Today, I am talking about endurance. What is endurance?

To have the endurance or stamina to reach your goals, you will have to learn to have the discipline that it takes. When you hear the saying “It’s  lifestyle change” This is one of the changes that has to take place. I can remember when I first started my journey. I don’t mean to the stage, I mean straight up wanting to have my old body back. I felt horrible about myself and every year would make the decision to get fit. I was going to eat clean, do tons of workouts everyday, and I was going to reach my goals! After a few weeks of hating everything I was doing, I would slowly make excuses and quit.

One of my biggest excuses was I just didn’t have the endurance to push myself through the rigorous training sessions. To an extent, that excuse was true. I was always tired and trying to move my body weight was hard, but learning to love the body I was in at the time was harder. I had to figure out how to push myself and keep going. I had to learn how to build my endurance so I could get the results I wanted so bad. There was lots to learn and still is! I am constantly researching, taking classes, and studying to find out how I can improve not only myself, but my clients well being as well.

Here are a few tips to help you build your endurance, so your training sessions will be much more effective.

One ~ Get Adequate Sleep. This was probably one of the biggest components I was missing. Getting a full night’s sleep is SO important. I personally, have a hard time falling to sleep when I hit the pillow. What works for me is getting into bed sooner. I know I will lay there playing on my phone or think about what needs to be done the next day, so I hit the sack sooner and do the whole process earlier. I also take Saturn’s Melatonin. I just pop it under my tongue as I lay down and it truly helps me get a restful nights sleep.

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Two ~ Get Adequate Rest. You might be thinking “Um, you just went over this.” Getting adequate sleep and adequate rest are two different things. When I talk about rest, I talk about days off from lifting. When you weight train, you are tearing muscle fibers. Those fibers need time to heal in order to grow. I typically take a rest day after my heavy weight days like back or legs. Your body needs time to re-coop and heal the muscle fibers, so they can grow and develop correctly. This also helps with endurance, because if your muscles are sore from a previous training, then you won’t be able to push through. Take rest days. Use them to stretch, do cardio, or just lay around like a sloth ha ha just allow your body time to heal.

Three ~ Music Motivation. Listening to some great tunes also helps push you through your training sessions. I listen to Pandora at the gym and the options are endless as far as music goes. I even find myself listening to the motivational speakings of Zig Ziglar, Eric Thomas, Rob Bailey, and C.T. Fletcher. Anything that lights a fire to get me to train harder and want more.

Four ~ Eat Carbs. Carbs are not the enemy. They are an ally when it comes to fat loss and training. Carbs equal energy and fuel for your body. It’s best to have a good mix of carbs and protein before you train. Everyone has a different macro-nutrient mix, so either hiring a coach to help guide you are playing around with Macro calculators online till you figure out what works best for you.

Five ~ Endurance Drinks. I have tried several and hands down Saturn has the best on the market. Saturn Supplements developed K-Pump as not only an endurance drink, but a source of amino acids, muscle building proteins, energy, and fat loss. I add it to my gallon of water for the day. It keeps me going and focused on every task at hand. I seriously do not go through the day without it. 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!

K-Pump

Sometimes when you feel like giving up, remember that endurance can be built just like your muscles. Stay positive and keep going!

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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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SBSC Motivational Monday #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!

Wowzers! I can’t believe it is already Monday! Hope you all had a fabulous weekend and are ready to buckle down and get to work.

Like many, my diet has been pretty laxed over the past few weeks. My coach asked for check in photos and I’m not going to lie, I was a bit ashamed ha ha ha. I am back on track this week and ready to finish my improvement season strong! I have been incorporating a new approach to training and my body is responding remarkably! I feel I have grown a bit and can’t wait to start shredding again to see what I have built.

With going into the 2nd week of the new year, we need to make sure we are staying on track and focused. This is why I love having motivation Monday, because it is a great way to remember your why and get your mind right. Let’s kick this week off strong!

I would love to know what gets you up and moving? How do you stay motivated?

Hope you all have a fabulous week!!!

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SBSC Fit Tips: Energy Boosters #PoweredBySaturnSupplements @SaturnMuscle

We are into the first week of the new year! Everyone is on track and motivated. Let’s keep it that way!!!

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Over the next several week we will be discussing ways to keep you energized, motivated, and ways to help you reach your long term goals.

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This week we discuss energy boosters. 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.

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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!

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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

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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.

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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!

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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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SBSC Fitness New Year New You Motivation Monday! #PoweredBySaturnSupplements @SaturnMuscle

Happy New Year & Happy Monday!

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I welcome 2017 with open arms! This is a year of new beginnings. Time to forget past habits and past negativity and build a new future. I have HUGE goals this year and to be honest, most are pretty intimidating to think of, but that’s what makes them so awesome! Every goal I have had has set some kind of fear or anxiety in me at some point. Change can be a scary thing. If I stayed too scared to take the next step, I would continue to be in the same place. I want a lot from this life, so jumping in with both feet is required.

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I haven’t posted my goals yet. To be honest, I have been horrible about posting them on here for the past few months or so. That is something I definitely need to be better about. I am a chronic list maker, so they get written down every month, but for whatever reason transferring them to the blog always seems to be avoided ha ha. I am still an advocate of making not only a Main or Big goal list, but to make smaller weekly or monthly goals that help you to reach your main ones. This year I am going to have my large goals posted, so you can see what steps I take to achieve my goals.

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This is MY year! This is YOUR year! Like I said, it’s going to be scary to make big changes, but I promise, it is going to be worth it!

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Let’s kick this Monday off right!!!

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Happy 2017! Happy Monday! Get out there and earn your dreams!!!

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

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

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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.

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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!

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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.

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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 up to $200 on select customized 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 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!

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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.

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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!!!

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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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SBSC Fit Tips: What Is On An Athlete’s Holiday Wish List? @SaturnMuscle @BodiesByBert @Questnutrition @ToiletTreeProd @officialldwest @skullcandy @worldkitchenllc

The holidays are in full swing and many say that athletes are hard to shop for. No worries, because here is SBSC’s annual Athlete’s Holiday Wish List!

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We will start with the easy stuff, stocking stuffers. This would include socks, sugar free gum (They sell a ton of “gourmet” gums now that are always an awesome option) Arnica gel or Tiger Balm (for sore muscles), Gym bag fresheners (Our stuff gets stinky), wrist wraps, liquid chalk or lifting gloves, headbands and hair ties. Items like these are always needed and a guarantee winner in any athlete’s stocking.

When it comes to what gifts to put under the tree, this year there are a lot of amazing things that made SBSC’s wish list!

Saturn Supplements Stack. Every athlete wants quality supplements that work! Saturn’s products deliver! My personal stash consist of Nitrox Pro and Pro 4100 protein powders. Both are of the highest quality, delicious, and have a whooping 40 grams of protein per serving. Aminos Pump 50000. I drink it all day long to keep my body anabolic. K-pump Hydrate. It is the perfect intraworkout drink to keep you focused, fueled, and hydrated during training. Creatine Silk, for muscle building. C-1000, B-100, Flaxseed, CLA, and Cholest Omegas to aid in keeping me lean and healthy. Lipo EX for fat loss and energy. And of course for your mini athletes Children’s Yummy Vites Multi Vitamins. This is just a glimpse of what I typically take. Saturn has a very extensive line of amazing supplements!!!

Pyrex containers. Yep, you read that right! I LOVE my Pyrex. They come in various sizes for all my meals and meal preps. They are microwave safe and do not break down like most plastic containers that you find. This means no weird taste when you heat up your food.

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Skullcandy Uproar Wireless headphones. Another awesome product! Sound quality is great. I train for 2-4 hours a day and I only charge them once every week and a half. They are lightweight, comfy, and won’t break the budget. I prefer them over the more expensive headphones, because if I do break or lose them, I’m not going to break my budget to replace them.

Uproar Wireless

LD West Phone Holster. Okay, this is one of the top gifts of the year! Perfect for in and out of the gym. If you know me well, you know that I never carry a purse. Having a place for my phone, money, and I.D. has always been an issue. I’m a fit girl, so 9 times out of 10 I’m wearing my gym leggings and have no pockets ha ha. This eliminates the need for pockets and let’s face it, makes anyone look bad ass!!! It actually is safer, because your valuables are secure against your body. No one is going to try to snatch them. They come in several stylish colors and patterns. You can guarantee that I will be adding to my collection sooner than later!

BForce Bands – Gym In a Bag. I have the booty bands, lateral resistance bands, and sports specific resistance bands. Talk about taking my training to the next level!!! These have up’ed my game so much!!! I can’t even fathom training without them now. I use them on virtually every training, from legs/glutes, arm day, back, abs, to delts and chest. Seriously remarkable quality and serious gains to be made with these. Even more awesome is days when I can’t make it to the gym, these are exactly a advertised, a Gym In a Bag. I can use them anywhere to get in a full body training. Great if the athlete in your life is looking for more conditioning or looking for a way to train while they travel.

Toilettree’s Aromatherapy Essential Oil Diffuser. Not only does this put an ultrafine scented mist of your favorite essential oils into the air, but it is a gorgeous piece of bamboo and glass, with a color changing LED light. It is a conversation piece and adds life to any room. I love it, because I can have my home already for me to relax with comforting smells when I walk in the door from a stressful day or a hard training. This is a phenomenal gift for anyone in your life!!!

Quest Bars. I love all of the Quest Bars. They are a perfect treat without actually ruining your diet. Perfect for on the run or when you are relaxing with the family. We love to bake them, but they are great just out of the package! Quest also has chips which are also a perfect snack! Their new cereal bars are perfection and they also carry a full line of flavored protein. Some would say this would fall under stocking stuffers, but if you head over to their website today, you can pick up the Questmas gift pack. I would love to unwrap a box of these this Christmas!!!

Last and certainly not least a Training Program! SBSC Fitness offers online personal training. Whether your goals at to lose fat or build more muscle, we can help. SBSC is currently running an end of year sale! Get $100 off 12 week training and $200 off 24 weeks. HUGE savings!!! All plans include detailed customized trainings that download to an innovative phone app as well as nutritional guidance. This means that we will send you your full macro nutrients, instructions on the easiest way to track them, all customized to you and your goals! *Note SBSC does not do Contest prep training. I can send you the info to my coach IFBB Pro Beckie Boddie*

All of these gift ideas will have the athlete in your life over the moon this holiday season!!!

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?

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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.

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!

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.
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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…

lsm

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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