SBSC Fitness Motivation Monday Time To Achieve Greatness

Happy Monday!!!

I am officially 21 weeks out from the USA Championships in Las Vegas and getting SO excited!!! I know 21 weeks seems like a long time, but it really does go by pretty quickly. My main focus this year has been building just a bit more muscle and conditioning, conditioning, conditioning. I love the way I looked last year, but I felt that my lower half could have come in a bit tighter. I have been working hard with my gorgeous coach IFBB Pro Beckie Boddie to make sure that I am doting all my i’s and crossing all my t’s.

Can you believe this is an unedited photo!?!? Wowzers!!!

The USA’s is one of the largest national shows in the country. Nationally qualified competitors come from all over the United States to compete and they all bring their A game! Everyone wants their pro card, but only a select few will accomplish that goal. I plan on being one of them! I refuse to be out worked by anyone!!! After my prep last year, I know how hard it can get. With being said, I also know how awesome it felt to walk away with not one, but TWO 1st place wins! I have been talking to judges across the US and feel like I have a great grasp of what the judges are looking for. I am ready!!!

This week let’s keep the motivation high. When you have a goal, you have to keep that visualization vivid in your mind and make sure the intensity stays just as high during all of your training sessions. whenever you feel you are lacking, take a moment to refocus and get that game face back on!!!

Happy Monday to you! Get out their and know that you CAN do anything you set your mind to!!!

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

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

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

Stats from the CDC

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

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

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

Risk Factors…

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

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

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

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

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

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

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

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

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

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

B-100 Complex

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

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

SBSC Fit Monday Motivation #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!

Crazy week last week! I spent the better part of 3 days with a horrible bout of food poisoning. Day one was spent in pain. I literarily slept the whole day. I tried to eat, but most of the time I couldn’t because I had horrible stomach pain. It was a rough day to say the least. The second day I got back on my meal plan, but was still hurting a bit a slept quite a bit. The third day I spent resting and by the evening was training again. It was not a great way to end the week at all. I will say, if you ever have a food poisoning, boiling lemons and ginger into a drink is a life saver!!! It truly helped me SO much with pain and stomach healing.

I am ready to be back on track this week!!! I trained back yesterday. I was still a little out of sorts, but got an amazing training in! Today is delt and chest (my favorite) and I can’t wait to get some iron therapy in! I need to keep the momentum up, because I am officially 22 weeks out from the USA Championships!!! I am SO excited!!!

Let’s kick this week off strong and get motivated….

Today is your day! I remember looking at photos online and saying “I wish I looked like that” I didn’t succeed until I stopped wishing and started REALLY working! You CAN have anything you want, you just have to be willing to put in the work. Are you ready???

SBSC Fitness

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: BCAA’s & Why Women Need Them #PoweredBySaturnSupplements @SaturnMuscle

BCAA’s are the building blocks of protein.

Image result for bcaa's building blocks of protein

They are also the building blocks to all of your training goals!

Image result for training goals

Let’s face it, we all have different goals. Some train for bodybuilding competitions, some for powerlifting, some endurance like CrossFit or long distance running, and many just to stay fit and healthy. No matter what you are training for, keeping your body fueled and running top notch is a universal priority!

This is why BCAA’s or Branch Chained Amino Acids are SO important! They provide every type of athlete the necessary fuel pre, intra, and post workout.

There are around 80 amino acids found in nature, but our bodies only utilize about 20. Each havening it’s own job to do. They are essential for our bodies to function properly. We know that aminos are the building blocks of protein. This is why it is recommended that you eat complete proteins. I recommend .8-1.0 grams per lb of body weight. Fish, poultry, beef, and protein powders are all amazing ways to get your protein. When the protein breaks down in your body, the individual aminos travel to exactly where your body needs them and some reassemble back into protein aka your muscles.

The fascinating thing about aminos when you consume them in concentrated form like supplements, they preform different functions that go beyond muscle making. I want to discuss the 7 aminos that help the ladies with our goals.

L-Carnitine ~ This amino helps our bodies  increase and utilize the little testosterone that we have to make it more efficient in building lean muscle, burning fat, prevent fatigue, prevent damage, and increase blood flow to the muscles.

Glutamine ~ Boosts the production of creatine, enhances muscle growth, improves recovery and immune function, aids in digestion, prevents fatigue and some will say prevents sweet tooth attacks.

Glycine ~ Increases growth hormone levels, boosts production of creatine, and stimulates muscles to contract which increases strength.

Taurine ~ You see this one in a lot of energy drinks, so you already know that it provides a boost of energy. It also enhances ALL your muscles abilities to contract. This means it gives you endurance.

Carnosine ~ Another muscle and endurance boosting amino, but this one also serves the purpose of destroying free radicals that can damage your muscles.

Arginine ~ This one increase nitric oxide production, increasing blood flow and giving you the ultimate pump. When this happens, that improved blood flow is delivering more essential nutrients to your muscle fibers and helping them grow as well as increase in strength.

Tyrosine ~ This one functions as a stimulant. It boosts the production of a hormone called Norepinephrine. This hormone enhances fat loss and controls your appetite. Like a natural thermogenic.

I like to add aminos to my one/+ gallons of water that I drink for the day. This way I am fueling my body constantly with the essentials. Mind you my training is split into two, 2 hour sessions a day, so I lose a lot of vital nutrients from sweating and intense training. Even with that being said, I would still recommend anyone to take BCAA’s throughout the day to make sure your body is functioning top notch, especially women!

My favorite Aminos are Saturn Supplement’s Aminos Pump 50000. I have been drinking these daily in my off season and contest prep for over 4 years now. An ultra concentrated amino acid powder, enriched with BCAA’s, extra L-Glutamine, and Nitric Oxide make this blend a performance powerhouse! There are 59 servings per container, so it is an AWESOME value!!!

Amino Pump 50000

 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 All The Hype About Nitric Oxide? #PoweredBySaturnSupplements @SaturnMuscle

Let’s start with what is Nitric Oxide?

Nitric Oxide is a gas that is naturally produced in the body. Enzymes in our body break down the amino acids L-Arginine and L-Citrulline, which in turn produces the gas. These aminos are considered semi essential aminos, meaning your body can produce them on its own. However, as we age this becomes harder to do. As we begin to lose our supply of the essential aminos, our ability to naturally produce Nitric oxide also diminishes. But what does that mean for you?

It actually means more than you may realize. Nitric Oxide has many AMAZING benefits! Since we are talking fitness, let’s start with it’s muscle building and endurance properties. Nitric Oxide in known to affect the release of hormones and adrenaline. It’s said to speed up growth and recovery time as well as increase blood flow. This would mean delivering more nutrients to muscles, helping them grow. Many athletes take Nitric Oxide supplements because they help you train harder and for longer. These were reasons enough for me to want to add it to my supplement stack. With my long and grueling training sessions, where my goal is to grow more lean mass. Growth and endurance are a top priority.

What I didn’t realize was all the additional benefits I would get from taking Nitric Oxide! Every organ in the human body can benefit. Everything from increasing blood, oxygen and nutrient flow, to improved brain function, focus, wound healing, weight loss, muscle and strength gains, endurance, as well as fight vascular diseases. It has been shown to benefit cancer and diabetes patients as well as healthy individuals just working on their diet. There is a reason that Nitric Oxide has been dubbed the “Miracle Molecule” The biggest benefits that have been game changers for me are the fat burning, mental focus, and keeping me healthy during contest prep. With the increased stress on my body and calorie deficit, I am more susceptible to illness. Having Nitric Oxide has helped keep me at the top of my game.

Saturn Supplements has 2 Nitric Oxide products that are a staple in my supplement stack year round. The first one is Nitric Oxide Raw.

Nitric Oxide RAW

Nitric Oxide RAW is formulated with Vaso-DX, a proprietary compound of arginine alpha-ketoglutarate (A-AKG), arginine-hydrochloride (A-HCl), and arginine pyroglutamate (APG); all three important biochemical factors associated with the dual-action of vasodilation and growth release. There’s no other product like it for delivering a constant ‘pump’, throughout the body.

The second is Saturn’s K-Pump Hydrate


Saturn’s K-PUMP is the ideal Intra-Workout Muscle Pumping / Strength-Endurance Energy Formula! Packed full of Performance Enhancing Nitric Oxide, Muscle-Building Amino Acids, Mental Focus Actives, and Body Trimming Energizers, K-Pump contains the means to deliver!

When you have a better understanding of what your body needs to achieve your goals, you can begin fueling it properly. Once that happens, you begin to see and better yet, feel the changes.

For more guidance on training, nutrition, and supplementation check out Team SBSC Fitness. We strive to get you real results! For the month of February, all of our online personal training packages are 50% off. HUGE savings!!! CLICK HERE to find out more!

 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! Time To Work It!!! 50% Off All Online Personal Training Programs #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!

This week is a spectacular week! SBSC has several new clients! We are so excited and honored to be a part of your journey xoxo

And just a reminder, all online programs are half off and if you are a current client, if someone mentions your name when they sign up, YOU get free weeks!!! To get a jump start on things, I want you to sit down and think about your why or why’s. List them and post them somewhere to remind you why you are starting this journey. There will be times when you are on cloud nine and other times when you will need the reminder of how you felt when you first started to give you a kick start again.

I will be with you every step of the way to guide you and show you what is going to get you results! You have taken the biggest and scariest step, which is getting started. This week is the beginning of all the awesomeness that is to come!!!

Let’s get this week started with tons of motivation to rev you up for the week!!!

You are an amazing person and I believe that you CAN and you WILL do this!!! If you are not signed up with SBSC Fitness and are looking for REAL SUSTAINABLE results, CLICK HERE to find out more and get started on your road to loving your body xoxo
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SBSC Fit Tips: Trim Your Tummy & Whittle Your Waist #PoweredBySaturnSupplements @SaturnMuscle

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

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

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

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

Windshield Wipers

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


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

Reverse Crunches

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

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

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

Women's Pro Whey

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

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

If you feel like you are doing all of this and still not getting results, I can help you. It is possibly just a few tweaks to your training and or diet. SBSC Fitness is running our February Love Yourself Sale! You can save up to 50% off of your online training program. Let us help you get the results you want!

 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 Kid Fit: Don’t let Cold & Flu Season Slow Your Kiddos Down #PoweredBySaturnSupplements @SaturnMuscle

Cold and flu season are in full effect.

Most parents know it is near impossible to avoid when you have school age kids or if they attend daycare. Many attend while sick and their germs spread like wildfire! We were hit by a nasty bug a couple of weeks ago.

Even though getting sick does happen, you can cut down the amount of times it happens. Here are some tips that my family practices to keep Zoe happy and healthy!

One ~ Germ Education. A great start to keeping your kiddos from getting sick is educating them on germs and how our bodies fight them. This is a quick movie I showed Zoe, so she could better understand germs and bacteria.

Two ~ Washing Hands. Telling your kiddos to wash is not enough. You have to show them how to properly wash their hands. Make sure they are getting them nice and sudsy and scrubbing away all the yuckys before rinsing. I have Zoe sing either her ABC’s or Twinkle Little Star while scrubbing, so she knows she has washed them enough. Make sure they are using warm water. Key times to wash hands are after they use the potty, after playing with toys or playground equipment, before and after they handle food, and after being around someone who is sick.

Three ~ Keeps Hands Away From The Face. This one we constantly have to remind Zoe. Like many kiddos, when she is tired or stressed, she comforts herself by sucking her thumb. I have no issue with the thumb sucking, but we usually do have to remind her to wash her hands before and after she does. Especially after daycare. Just touching her face in general. We try to make sure she knows to wash her hands thoroughly before touching her face. This will also help stop the spread of germs if your little is sick.

Four ~ Make Sure They Are Drinking Their Water. Drinking plenty of water is a great way to keep your kiddos not just hydrated, but also able to fight nasty germs. Water helps flush toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose, and throat issues. As well as eliminates the waste from our bodies by carrying the waste from the cells to the lungs, kidneys, skin, and intestines for excretion. You say your child doesn’t like water? Eliminate the sugary drinks and MAKE them drink water. You are the parent. It is our responsibility to make sure they are making healthy choices. When you eliminate the unhealthy ones, they have no choice 😉

Five ~ Kids Multi Vitamin. Multi-vitamins are important, because there are many days when your child will be lacking in vital micronutrients. These micronutrients help their bodies fight off viruses, germs, and bacteria. Vitamins A,C, B-6, B-12, D,E,  Folic Acids, Zinc, etc. are all very important to keep your child healthy and happy. Zoe has been taking Saturn Supplement’s Children’s Yummy-Vites since she was 2. She loves them, because they are yummy and look like gummy bears. I love them, because they keep her body and immune system running top notch and Saturn is a trusted brand for our family. I would not give my child anything less than the best, which is all Saturn has to offer! Saturn’s Children’s Yummy-Vites formula is designed to provide children with a natural source of daily multivitamin nutrition. They are naturally sourced in both color and flavor and are the most delicious tasting gummy bears available!

Children's Yummy-Vites

Powered By Saturn Supplements

 These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to treat, cure, prevent or diagnose any disease.
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SBSC Fitness Motivation Monday! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!

Hope you all had a fabulous weekend! It is Monday and time to get back on the grind. I spoke with my coach over the weekend and we have set a date to get me back on plan with her. I am excited to start working with her again! The USA Championships is one of the biggest national shows in the NPC, so it is a huge honor to be training for that caliber of a show! I know my coach, IFBB Pro Beckie Boddie will guide me and lead me back to the winner’s circle. This is the show that she wen pro at, so again an honor to follow in her foot steps!!!

This week I am fully focused on conditioning. My conditioning was great last year, but there is always room for improvement, so I am getting a head start on the process. The Broadbent household is in chaos right now, because SBSC Fitness is gearing up for another HUGE Sale, we have a personal matter going on, and of course keeping Zoe on track with school is always a top priority! Needless to say life is never boring around here ha ha ha ha.

Let’s get this week started!!!

Make sure YOU run this week and not vice versa. Your thought dictate how things will play out. Keep a positive mindset no matter what the situation and you will always come out on top!

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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.

Image result for joint health

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.

Image result for squat below parallel

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!

Powered By Saturn Supplements

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


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!


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.


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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