Archive for April, 2016

SBSC Fit Tips: Burn Away That Unwanted Fat #PoweredBySaturnSupplements @SaturnMuscle

When asking my clients what their ultimate goals are, the number one answer is to lose the fat.

Many have been struggling for quite some time to achieve the results hat they are looking for. Here are some Fat burning fit tips that I recommend…

One ~ Increase your fiber intake. Fiber is important in keeping your body regular. There are two types of fiber, soluble and insoluble. According to the Mayo Clinic, “Soluble fiber dissolves with water and creates a gel-like substance that helps to lower blood cholesterol and glucose levels.” Insoluble fiber, on the other hand, “absorbs water which adds bulk to your digestive tract and helps to move things through quickly.” Fiber is different from the majority of foods that we consume in that, unlike most foods which are absorbed and digested, fiber is not absorbed or digested. It actually passes quickly through your digestive tract, mostly intact, and it is not broken down like other foods. Most people are getting between 10-15 grams of fiber a day, which unfortunately is not near enough. It is the main reason you hear about problems like IBS and other bowel issues. I recommend my clients to get between 25-35 grams per day. There are many fiber rich foods, such as fruits, veggies, breads, beans , oats, etc. There are also many special brands of tortillas, pancakes, and even desserts that you can buy that are high in fiber. When having difficulty reaching your fiber goals. Supplements like Saturn’s FiberMax provides the body with a maximum source of Pharma-Grade soluble Psyllium Husks-perfect for taking on a daily basis.

fibermax

Two ~ Pick up the weights. Yes, having muscle will help you burn more fat!!! When you have muscle, your body will begin to expend energy while you are resting. Burning energy equates to burning fat around the clock, not just while you are exercising. Now, it’s not a huge amount of calories that are burned while at rest. I believe it’s like 10 calories per lb of muscle, but every bit counts. The goal is to get your body into what some called “afterburn” or the amount of energy you expend after you stop exercising. Another way of explaining it, is that your body has rev’ed up it’s metabolism The scientific name is actually EPOC, which stands for Excess Post-exercise Oxygen Consumption. It’s like I have been saying, there is a science to fat loss. Your body is a magnificent machine and when you begin to learn every detail of how it runs, it is quite astounding. Weight training is going to give your body shape, or the “toned” look. It will burn fat and increase your metabolism. It’s a win, win!!! And ladies, don’t be afraid to pick up the heavy weights. Those heavy weights will slim you down and give curves in all the right places.

Three ~ High Intensity Interval Training or HIIT. Many fall for the “Fat Burning Zone” myth that you see on most cardio machines. The idea is if you keep your heart rate in the “fat burning zone,” which is roughly 55% to 65% of your max heart rate, then you will magically burn more fat than at higher levels of exercise intensity. This has become an attractive way of weight loss, because Why work harder, when you can take it easy and burn more fat, right? Fact is, it is misleading. To understand the fat burning zone myth better, you need to understand how your body uses energy during exercise. During exercise your body draws energy from two places: fat or glycogen stores. Glycogen is stored carbohydrates in your muscles and liver. The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen. Mind you, if this were true, you could lounge around all day and burn fat. Sounds legit right? Let’s break it down, at 50% of your max heart rate, your body burns a ratio of 60% fat to 40% glycogen. At 75% of your max heart rate, the ratio is 35% to 65%, and at even higher intensities, the ratio is even lower.   Now you may be asking why would you want to workout so hard if you burn so little fat? The reason why is because it’s all about calories. You have heard me say time and time again, calorie deficit = fat loss. For example 30 mins of low intensity exercise at 50% of your max heart rate will equate to 120 fat calories burned, 80 glucose calories burned, for a grand total of 200 calories. 30 mins of high intensity or 75% of your max heart rate will equate to 140 fat calories, 260 glucose calories, and a whooping 400 calories burned. HIIT training causes a metabolic disturbance, which causes your body to go into that “afterburn” effect I spoke of earlier. Oh yeah, if you pair HIIT with weight training, you are well on your way to a leaner and lovelier you 😉

Four ~ Thermogenics. There are NO magic pills, but thermogenics do have their place in fat loss. Also called fat burners, thermogenics raise your Basal Metabolic Rate, or BMR, thus increasing your metabolism and burning more calories. Many buy these thinking that they can take them and not change their lifestyle or diet and see results. this is true maybe for the first few weeks, but a plateau is inevitable. This is where many will increase dosages, which is just dangerous. Proper nutrition, training, and quality thermogenic such as Saturn’s Lipo-Ex, at the correct dosage, can give you remarkable results! I cycle Lipo-Ex year round. It helps me stay lean in the off season and helps me get extremely lean when contest prep rolls around. Saturn is a trusted brand for safe quality products.

LIPO-EX

Five ~ Water is one of the most under utilized components of fat loss. I hear so many times, “I can’t drink just water” Even if you need to add calorie free flavor drops to your water, you need to get it in! Water hydrates you, helps you feel full, and is what 75% of what your body is made from. In all honesty, I had a hard time drinking water when I started too. I use to just drink soda. Nothing else, just soda. It was difficult for me to switch. I used the calorie free drops for a long time before weaning myself off. Now I guzzle obscene amounts of water daily ha ha. I always recommend my clients get 1/2 of their body weight in ounces daily. If you want to drink more, that is awesome! 1/2 your body weight in ounces is a great minimum.

Let me help you get real and sustainable results! CLICK HERE to find out more about my customized training and nutrition programs.

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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Monday, Some See A Weed Some See A Wish… #GetMotivated @SaturnMuscle

Happy Monday!!!

I hear so many who struggle with Mondays. Mondays, like anything else are based on your perspective. If you perceive it to be a bad day, it will be. Monday is a new start, a new beginning. Walk into it with positivity and watch how much things change for you!

I am excited, I have 8 more weeks of improvements before I start my contest prep. Last competition I had one of the most plain suits on stage. I had originally planned on sewing and stoning my own suit, but had many set backs due to our move and finances. This year I am much better prepared! I decided to have a professional design and sew my suit. I have too much going on and don’t need the extra stress. I ordered some fabric swatches that should be in this week. I also ordered my rhinestones. With having such a basic suit last year, I knew I needed to step up my game 😉 My suit this year will be anything, but basic! Super exciting stuff ha ha. My focus right now is to continue to grow as much as possible in the next 8 weeks. My weight went down 3 pounds last week, so macros are still on the rise. I assume they will be plaining off soon, because I go to bed quite full most nights ha ha.

Let’s get this week started strong with a little Lady Swole Monday!

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SBSC Fit Tip: Tips For Sustainable Fat Loss #PoweredBySaturnSupplements @SaturnMuscle

You see all of these fad diets and claims “Lose XX amount of weight in 30 days”, “Do this challenge and you will have abs, a round butt, etc.” I know they don’t work, because on my journey, I have tried many. I ended up not seeing results, or rebounding. It made me frustrated and more depressed.

frustration-300x300As I began researching for the “secrets” I realized that they were right in front of me the whole time. I was too caught up in the idea that fat loss can happen fast and easy. That is just not the reality. If you talk to anyone who is educated in the fitness industry, they all tell you the same things…

One ~ Get Moving. In order to burn fat, you need to be active. Any type of cardio to get your blood pumping will start burning calories.

caloriesburn

Two ~ Build Muscle. Building muscle allows your body to burn more calories. One pound of fat and one pound of muscle, obviously weigh the exact same 😉 but research has shown that one pound of muscle will burn 7-10 calories a day vs one pound of fat which burns 2-3 calories. People who have more muscle tend to have a higher Basal Metabolic Rate or BMR, meaning they burn more calories when resting. For the ladies who are looking to have the “toned and lean” look, you can’t have it without muscle. You can also note that lifting heavy will not make you become a she hulk or bulky. It is difficult for men to grow big muscles and they have way more testosterone than we do. If you want to look lean and toned, start picking up those weights!!!

Premium-Solid-Urethane-BarbellsThree ~ Get Your Fiber In. Many overlook the importance of fiber. Fiber keeps you regular and allows your body to run optimally. When you are getting the recommended amount of fiber, you stay full longer and allow your body to start properly digesting all of the foods you are eating. 25-35g per day is what is recommended. For those who have issues eating enough fiber, there is Saturn Supplement’s Fiber Max 1450. Trusted quality to assure you are putting the best of the best in your body!

FiberMax 1450

Four ~ Pump Up Your Protein. Quality protein helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function all of which contribute toward optimal weight management efforts over time. You want to make sure you are getting plenty of protein. I find that many do not eat near enough. I always recommend .8-1 gram per pound of body weight, depending on your goals. For those who have problems reaching their daily goal, Saturn’s Smart Whey is one of the highest recommended proteins in the industry. The quality surpasses any other on the market. It is delicious and packed full of vitamins and nutrients that will also boost your fat loss!

smartwhey

Five ~ Drink Your Water. You have hear it time and time again, your body needs water. Water is one of the main keys to fat loss.

h2osecurity-background-h2o2

Six ~ Get Your ZZZ’s. Sleep is another overlooked asset to fat loss. Sleep deprivation is responsible for changes in your metabolism as well as hormonal balances. Lack of sleep can lead to increase in appetite, as well as elevated cortisol levels. Even if it means hitting the sheets earlier, get those zzz’s

ZZZ-1

To get on the right path to a leaner and healthier you, feel free to reach out to me CLICK HERE for inquiries. SBSC Fitness is dedicated to helping others get the sustainable results they have been looking for!

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: University of New Mexico Exercise Science: Fat Facts
American Council on Exercise: Calorie Burners: Activities That Turn Up the Heat
University
f New Mexico Exercise Science: Controversies in Metabolism
FitDay: Understanding Metabolism: What Determines Your BMR?

A Little Monday Motivation #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!Monday

9 weeks till my contest prep starts and I am getting excited! I love seeing the changes in my body. This off season has certainly been much different than last year. I have been focusing so hard on sticking to my reverse dieting and it has paid off! I haven’t gained much fat this year and definitely see some muscle growth! I am still going up in calories as well. If you know me, you know that I love food, so getting more of it is always a great thing ha ha.

I Love foodI have been training hard and that is not going to change. There are still some improvements I want to make before I go into contest prep. This week I am more motivated than EVER!

Let’s kick the week off right wit

h a little Lady Swole Monday…

LSM

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Get out there and WORK! Know your worth and live with intention. This is YOUR time. Make it count!!!

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SBSC Fit Tip: Stay Flexible With These Joint Health Tips #PoweredBySaturnSupplements @SaturnMuscle

As we all age, staying flexible and pain free is definitely a high concern. Let’s face it, it’s difficult to stay in shape if you suffer from joint aches and pains.

For us to stay mobile and active, bone and joint health need to become a priority. There are several things you can start doing now to preserve and boost the overall health of your bones and joints.

Soak and Soothe~ A hot bath is always wonderful for your achy joints. It relives muscle tension and relaxes you. If taken before bed, it can also help you get those necessary zzz’s.

Get Your Stretch On~ Stretching throughout the day, allows your bod to re-energize and increases the range of motion in your muscles and ligaments.

Lift Heavy~ A great weight training program, like my customized NASM certified programs on SBSC Fitness, have been proven to strengthen not just your muscles, but your bones as well. Your bones become more dense as your muscles become more strong , thus protecting your joints.

Develop Your Core~ A strong core consists of strong abs as well as a strong back. Both allow for better balance and improved overall strength. With better strength and balance you are less likely to have any accidental falls which can cause joint damage.

Take Your Vitamins~ Finding a good multivitamin such as Saturn Supplement’s VitaPlex which contains tissue repairing Viatmin C, pain reliveing Vitamin E, bone building calcium, folic acid, 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

Stand Up & Sit Down~ Since neither standing or sitting are good in excess, it is good to alternate. If You work in a primarily sitting environment, take time everyday to stand up and stretch those limbs. If you are always standing, sit down and take a load off throughout the day, to give your body a break.

Lose The Extra Weight~ When you are overweight, even slightly, it causes a strain on your body. Losing weight can often be difficult, hiring someone to guide you through not just the exercise portion, but the nutrition as well can eliminate the stress of “how am I going to lose” and “what works” With the customized SBSC Fitness plans, I take the guess work and stress away for you. Allowing you to get the lasting results you have been looking for.

Get Out Your Floaties~ Swimming is a great form of exercise, but also is takes the load off your joints. It is a great way to get in your cardio, so you can start shedding those extra pounds!

Kick Off Your Heels~ Although many of us love to look sexy strutting in our 3+ inch heels, we aren’t doing our bodies any favors. High heels lead to postural imbalances and osteoarthritis. Just as you want moderation with your foods, shoes fall in that category as well. Save the heels for special events and stick with your flats and comfy shoes.

Be Supplement Savvy~ Supplements like Saturn’s Joint Matrix that contain Glucosamine which has been shown to ease joint pain, stiffness, and may contribute to cartilage repair. 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.
Maximum Support Formula to help 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.

Joint Matrix

As you can see, your joint and bone health are an important key on your fitness journey. Knowing the right way to care for your body will help you prevent injuries and set backs!

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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T.G.I.M Work Towards Your Passion #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Mondays are and always have been exciting for me. A new week to start fresh! You reset your mind, get refocused, and read to tackle anything that tries to come between you and your goals.

This week marks the 10 week count down till my next contest prep starts. Man, this year is going by quick. Granted last year I took a full year off before starting prep and this year it will be seven and a half months. I am still pushing to make as many improvements as I can in the next ten weeks. Last weigh in, my weight was up slightly. I wasn’t sure if it was stress, hormones, or what, but I kept my macros the same. Now I think my scale was just wonky, because it was getting ready to stop working ha ha  This week I weighed in at the gym and my weight was back to what it had been previously. I feel lean for off season, so went ahead and raised my macros slightly this week. I am trying to grow after all 😉

My training for the next 10 weeks won’t change much. I have been steadily lifting heavier and feel stronger than I have ever been. I PR’d my rack pull last week to 405lbs and 270lbs on my machine front squats. Super stoked on the gains in muscle and strength this year!!!

Let’s get this week started strong!!! Her’s a little Lady Swole Mondaylsm6

Push yourself this week! You want to start strong and finish stronger. Today is the day you sit down with yourself full face to face and decide how bad do you want it? Only you can truly motivate yourself. YOU are not average, YOU are phenomenal, so get up today and be great!!!

If you are feeling lost on your journey and need someone who knows what route to take and who will help you stay motivated, feel free to contact me CLICK HERE I am only taking on select clients right now, but it only minutes to see if you qualify. I offer customized training programs. No cookie cutter deals. I sit down weekly and write each client’s plan individually. As well as their nutritional guidance for each week. I give you macros to follow as well as tips and tricks to make the journey as easy as possible. I am looking for people who are ready to take their lives to the next level and achieve their dream body! Opportunity is knocking. Are ready to answer???
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Don’t Hate Monday Make Monday Hate YOU! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Gah can you believe I only have 11 more weeks of this off season!?!?!? Time has been going by crazy fast!!! My macros are finally in a good range for me to grow. I have already been seeing some improvements. My legs and glutes have grown a lot so far. Hoping that I see more growth in my back and delts. Like I said, I have 11 more weeks. I’m going to keep pushing myself hard.

With all the talk about getting back into contest prep, you know I’m ready to hit the gym hard this week!!! As always, let’s start the week strong with a little Lady Swole Monday…

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This is YOUR week! Take control of your life. Make every choice count towards your goals. there will be days, where you want to throw in the towel. Sit down full face to face with yourself and remind yourself WHY you started. The drive comes from within and only YOU can control it! I want you to succeed. I want you to reach your goals! If you feel lost and feel like you need guidance, I am here. I am only taking on a select few who meet the qualifications of my program.I am looking for driven individuals who are READY to make that life change. Those who are READY to see their full potential. Apply today to see if you qualify. Just fill out the contact form and I will contact you. Stop being average, when you are phenomenal!!!
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New Month Means New Goals Happy April #SBSCFitnessOnlineTraining #PoweredBySaturnSupplements @SaturnMuscle

Can’t believe we are already to April. Months fly by when you are busy ha ha.

Being from the Midwest, I typically prepare for rainy month, but in Vegas rain isn’t something that happens often. Despite that, we are still seeing flowers blooming and I love it!!! April comes from the Latin word Aprilis also called Aperire which means to open. With that being said, I want this month to be the month you open yourselves to new opportunities. Really look for what is being presented to you in every aspect of your life. Instead of taking the safe and comfortable route. Explore your boundaries, get out of your comfort zone, and LIVE! Life is too short to play it safe. Have faith and take the leap to your happiness.

As with every month, I encourage you to take small steps towards your larger goals. Plan each step. Some months you may have to change or tweak things a bit, but we do this to stay on the same path. Making small goals each month will help you prepare yourself to reach your larger goals. It will motivate you and make the process easier and more attainable.

My April Goals…

Goal One~ Help my clients get comfortable with change. When I have new clients start with me, many are just starting their journey and it is difficult the first 4-6 weeks to really get into the groove of things. I have been dedicating myself with making each client feel comfortable with change and to help them grow with the process. This is something I feel very strongly about, because I want them to succeed. Continuing this and even being more readily available to each and everyone of them is important to me.

Goal Two~ Continue Reverse Dieting. many ask why I reverse diet and what it is. Reverse dieting is simply slowly increasing my calorie intake back to my maintenance and beyond. It is a way to allow my body to slowly get back to normal after strenuous dieting. My last prep was long and my calorie intake did get lower than I wanted, so to avoid the rebound, the slow increase was necessary. Now I am seeing how high I can get my calories, so my last prep’s macros will not have to be repeated. Getting my maintenance calories to a high level will allow my dieting in my next prep to be much easier. This is also a great way for me to gain muscle without having to gain too much fat. Reverse dieting is easy in theory, but when coming off of a restrictive diet that you have been on for a prolonged period, it can be a mental challenge to say the least. I am mentally in the game right now and my calorie levels are actually phenomenal. Where I sit as of today, I am at 2580 calories, 310g carbs, 25g fiber, 155g protein, and 80g fat and staying steady weight wise. I have no problem if my numbers continue to rise ha ha. I do love food 😉

Goal Three~ Exploring new things in the gym. I have been adventurous this year with my training. In past years I made very structured training programs and stuck with them. This year I am blessed to be in a gym that has almost every piece of equipment known to man ha ha. I am enjoying trying new things and it has been paying off. changing up my routine has kept me from getting complacent with my workouts and has allowed me to work other areas that I was unknowingly missing before. This is a year of growth for me and I need to take every opportunity that presents itself! (It also helps that i have several IFBB Pro’s that train in my gym. I definitely watch them closely)

Goal Four~ Keep Posing. Like I have said a million times before, posing and being able to present the package you worked so hard to get to the stage, is THE most important part of competing. You can have the most amazing physique on stage, but if you don’t present it right, you WILL lose points. I am making sure all my i’s are dotted and my t’s are crossed. 2016 IS my year and I am bringing the best to the stage this time around!!! Posing practice is every day!!!

Goal Five~ Get Zoe enrolled in Kindergarten. We are still deciding on schools, but i want to have it done and have her signed up by the end of the month. She and I are both so excited to start this new opportunity. Me, because I get to teach her more and I am so happy that I get to be the one to show her all these new things. She is excited, because she will officially be a “big girl” She is excited to meet her online teacher and to start exploring this new world of education!!!

Goal Six~ Plan Zoe’s birthday. This was suppose to be done last month, but it is an ongoing process. We still haven’t ironed out any plans and I want to get that done this month, so I can start designing her cake.

Hope you all have made your goal list and you strive to stick with it! I am still taking on just a few more clients. If you would like to see if you qualify, just go to my main page www.sportsbrasandsippycups.com and fill out the become a client form and I will contact you with just a few questions to see if I can help you.
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