Archive for May, 2016

SBSC Fit Tips: Get Swimsuit Season Ready #PoweredBySaturnSupplements @SaturnMuscle

With Summer right around the corner, many are searching for ways to get swimsuit ready in a pinch. Here are some SBSC Fit Tips to help you feel great in your skin as you get sun kissed by the water 😉

swimsuit season

One ~ Compliment yourself. Before you even step out into the sun, look at yourself in the mirror and give yourself one compliment. Just one. You should actually do this everyday, whether you are in a swimsuit or not 😉 Self love is one of the biggest weight loss boosters there is! When you let go of what others may think of your body, you begin to see yourself what you really are, which is BEAUTIFUL! We all are different and that is what make each and everyone awesome! FYI 9 times out of 10, whatever it is that you think people may be criticizing on you, they are completely not even thinking about it, because they are too focused on their own imperfections. We all have them. Embrace them and love the skin you are in!

Two ~ Get Hydrated. Water is your best friend no matter what season it is, but more so in the hot summer temperatures. When you don’t drink enough water, your body clings to the available water in your system. Your body has no clue when it will get hydrated again, so it stores the water you have to survive. The human body is comprised of 50-75% water. I always recommend my clients drink at least half their body weight in water daily.

When working out, I recommend drinking a intra-workout shake such as Saturn Supplement’s K-Pump Hydrate. Which not only will provide your body with the extra energy to push you through your workout, but also keep your body and muscles properly hydrated.

K-Pump

Three ~ Sweet Tooth Treats. We all know a calorie deficit is the way to whittle down your waistline. If you are like me, those sweet summer treats can be all too tempting. One thing I love to do is freeze different types of fruits like peaches, melons, and berries for a low macro treat that satisfies my sweet tooth cravings.

Four ~ In Between Meal Protein Boost. When I get hungry in between meals, I will drink a protein shake. It helps me feel full and per the Mayo Clinic “Whey protein has been studied for regulating appetite and body weight, and is considered an inexpensive source of protein. It may reduce short-term food intake and may also reduce risk factors for heart disease associated with obesity. These factors include high blood pressure, high cholesterol, and blood sugar and insulin levels. Most studies suggest that whey protein increases feelings of fullness and reduces food intake.” Saturn Supplements Women’s Pro Whey Advantage is one of the top quality protein powders in the fitness industry. Their formula is 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.

Women's Pro Whey

Five ~ Get In The Water & Have Fun. Swimming and playing in the water is a great way to get your exercise in. Not only that, but you can make memories with your kiddos in the process. Your kids want you to play in the pool with them. They want to see you smile as much as you do them. It is awesome for you and shows them that mom can have fun and they will get their exercise in too!!!

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: Mayo Clinic Protein Studies

What Motivates You? Time To Have A Happy Monday! #BuildWithThePowerOfTheUniverse @SaturnMuscle

Happy Monday!

Today is Memorial Day. Not a day that celebrate anything, but a day we pay respect to those who lost their lives protecting us, our country, and our freedom. I believe too many use this holiday to get drunk, eat in excess, and have extra days off work. The holiday is meant to pay homage, respect, and honor to America’s heros.

I am motivated this week! I am 3 weeks from starting my contest prep. I feel really good this year. Most rely on coaches for their competitions. I have been doing things on my own, which means lots of trial and error. This year, my prep will be completely different. I am finding out what works for me. I am excited to get started. My starting point this year is completely different than last year, so I am anxious to see the results.

My clients have also been kicking some serious ass over the past few months! I had a text from one client who has lost over 16lbs since signing up, one who is wearing a bikini for the first time in years, and a power couple who is losing inches weekly. It has been such a rewarding experience for them and me. I have grown to love so many of my clients and am so very proud of where they are in their progress and how much heart and determination they have put in!

This is just 7 weeks of progress…This lady is really putting in work and you can see the difference!!! #ProudTrainer

christine

Let’s start the week strong and with intention!

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Start the week strong so you can finish stronger! Let’s make this week count 😉 Your goals are bigger than your excuses, so don’t allow any negative thoughts hold you back. As soon as your mind starts giving the excuses, put your shoes on and go! Your body will follow suit. You CAN and you WILL this time!!!

For more motivation, nutritional guidance, and results, checkout SBSC Fitness and join the team that is here to help you succeed!!! today is the last day of the Memorial Day sale. Click the pic below to take advantage of the $100 savings.

Memorial day ad

Build With The Power Of The Universe

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SBSC Fit Tip: The What & Why of Supplements #PoweredBySaturnSupplements @SaturnMuscle

Supplements have been part of the muscle and fitness industry for years, for good reason.

Adding supplements to your daily regimen can have many benefits to not only your training, but also your wellbeing and your results! After talking with some of clients, I realize that there is some misinformation about supplements that I wanted to clear up.

One~ Protein makes you gain weight/fat. This is not true. Drinking protein shake is a great way to hit your protein goals if you cannot do so by eating, or if you are on the run. Many of us lead busy lives, so it is easier to just grab a shake and go. Drinking them will not add to your waistline. What makes you gain weight/fat is a surplus in calories. Protein powders like Saturn Supplement’s Smart Whey, offer you the best quality lean protein to provide your body with maximum lean muscle gains.

 

Two~ Protein will make you “bulky or manly looking” I’m not sure who started this silly rumor ha ha ha, but it could not be any further from the truth. Again, protein does promote lean muscle growth, which means if you are looking for the lean “toned” look, you need to have muscle. A proper diet with the right amounts of quality protein such as Smart Whey or Saturn’s new Women’s Pro Whey Advantage , again will not only help you build muscle, but also preserve it! Muscle will give you a tight and toned body.

Three~ If I eat a good diet, then supplements aren’t needed. Even though a well-balanced diet is an awesome thing, it doesn’t mean that you are meeting all of your body’s nutritional needs. Things like age, health, stress, and intensity of training all factor in and can change your nutrient needs. Supplements fill in the gaps of what you lack in diet. One supplement I always recommend is a good multivitamin. Saturn Supplement’s Vita Plex contains a 42 Fruit & Vegetable Blend as well as CoQ10, Vitamin D3, Wheat Grass, Acai, Blueberry, Grape Seed, Panax Ginseng and a host of supporting nutrients including AntiOxidants, Electrolytes and nutrients that fortify Hair, Skin & Nails. VitaPlex is perfect for both Men and Women and makes an excellent source of nutrition for everyday health.

Vitaplex

Four~ Supplements are created equal. False. Different companies have different standards. Some use subpar ingredients to keep their overhead low and profits high. Others, like Saturn Supplements actually care about their athletes and what they are fueling their bodies with. This is one of the many reasons Saturn has been in this industry for well over 25 years.

Five~ Fat Burners are a waste of money. I disagree with this statement. Although fat burners are not magic pills that will whip you into shape, they do have their place in dieting. They do boost metabolisms, they do stave off hunger, and they do give you energy. All things that are important when you are or have been dieting for a long period of time. We all know that hen your body has been on a calorie deficit for a long period of time, you will begin to be tired, hungry, and your body functions overall begin to slow. My fat burner of choice is Saturn’s Lipo-Ex. If you need a kick in the ass, this will give it you! It’s 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.
LIPO-EX

Six~ Creatine is equal to Steroids. I’m not going to lie, I crack up every tie I hear this. Creatine is a natural substance already found in the human body. Yes, your body ALREADY has creatine in it. Anabolic steroids are drugs that’s sole purpose are to reproduce the benefits of the male hormone testosterone. Creatine provides energy and hydration to muscle cells. It also aids in preventing injuries and muscle strains and cramps. I prefer Saturn Supplement’s Creatine Silk. I take up to 30+ grams a day. There are many benefits to adding creatine to your supplement arsenal.

Creatine Silk

For more information on training, supplements, and nutrition, just fill out my contact form by CLICKING HERE. I will be more than happy to answer questions and get you on the right path to seeing results!

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

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The Happiest Of Mondays To You!!! #RedefiningTheMomBod @SaturnMuscle

Happy Monday!

Super excited this week! I have had many ladies join Team SBSC over the weekend. Some of these ladies came to me, not because they hate themselves, but because they want to improve.  I am excited to challenge them and be their motivation. At SBSC Fitness we are all about teaching you how to lose the fat and keep it off without depriving you of a normal family life. It is all about moderation. We want you to succeed!!!

This week I am 4 weeks from beginning my contest prep. I am so excited to get started and see what I have built over an 8 month period. My last hoorah will be Zoe’s birthday. I saved her cake last year, because I was so heavy I had to start prep sooner. This year I have stayed lean enough that a 20 week prep should be plenty, so this year I definitely going to enjoy the cake!!! Ha ha ha 😉

Let’s start the week strong with some Lady Swole Monday….

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I always tell my daughter that her actions dictate where she is and where she will be. YOU choose your stars. Start this week strong and be one step closer to where you want to be!!!

HUGE Memorial Day Sale going on at SBSC Fitness!!! Sign up for a customized 12 week program this week and get $100 off!!! CLICK HERE for more info

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SBSC Fit Tips: The What, How, & When Of Visible Abs #PoweredBySaturnSupplements @SaturnMucsle

Let me start off by saying that having visible abs does not mean that someone is strong and healthy, just as not having visible abs does not mean that someone is not strong and healthy. Many do desire the “six pack” look. I know even when I was a young teen/20 something I really wanted visible abs. I tried many methods and exercises. I even bought stupid gadgets ha ha ha. I truly had no clue what went in to achieving the look.

Anybody remember this gem ha ha ha? Yep I totally bought one and NO it did not work.

Anatomically speaking, we all have abs, just some more visible than others. I now know that there are many myths to having a visible ” six pack”. One of the biggest myths is that you have to do endless amounts of sit-ups and crunches. This could not be more false. You can do 1000 sit-ups or crunches a day, but if your nutrition is not on point and you are not doing full body workouts to remove the layer of fat that covers your abs, then they will never be visible.

This brings me to the WHAT of visible abs. Like any muscle that you want to grow, you have to train it. It takes more than just crunches to develop a great set of ab muscles. Your core is made up of your rectus abdominis, external obliques, internal obliques, and your transversus abdominis.

Doing crunches and/or sit-ups is not working the full spectrum of your core, nor adding enough weight to develop the muscles. I opts for full body movements that incorporate the core, such as barbell squats, deadlifts, and rack pulls. I do train my abs once a week, but these movements are weighted and I focus on working the whole core. If you are looking to have that sleek toned stomach I highly suggest picking up the heavier weights.

Next is the HOW. This is where many fall short. Spot on Nutrition is key to having a visible “six pack” I won’t lie to you, it is the hardest part. You have to be disciplined enough to stick to your plan. It takes a lower body fat percentage to have visible abs and for many a lower body fat percentage is difficult to achieve. Diets higher in protein help you build muscle and lose fat. I know many have a hard time consuming enough protein and this is when I suggest protein supplements like Saturn Supplement’s Smart Whey. Smart Whey is the perfect source of nutrition consisting of 100% Cross Flow Micro-Filtered Whey Isolate Protein & Protein (dairy sources), and a high support vitamin and mineral complex. The revolutionary Ion-Exchange manufacturing process produces a protein supplement that is 90 to 95% protein by volume. Which I have discussed before about many of the more popular brands and the purity level of protein you are getting. This purity makes whey isolate the most digestible protein available and is virtually fat and cholesterol free. It is by far the most desirable protein source to athletes. Each 35 gram serving provides you with 32 grams of pure digestible lactose-free protein enriched with L-glutamine and branched-chain amino acids. No other protein formula provides you with as much pure protein per serving!

smartwhey

For those looking for more nutrition guidance and training, SBSC Fitness can help you achieve your goals, keep you accountable, and teach you the methods that work, are healthy, and most importantly, sustainable for your everyday lifestyle! CLICK HERE for more info.

Now for the WHEN. There is no definitive timeframe to when your abs will pop, so to speak. There is no way to target certain areas for fat loss. In general, the lower stomach is one of the last places to lose all of the fat. It takes time, persistence, discipline, and patience. It won’t happen over night, but if you keep at it, it WILL happen!!!

abs ad

Be sure to check out all of Saturn Supplement’s full line of products. They have some AMAZING products for muscle growth AND fat loss!!! I have been using them exclusively for almost 3 years and you have seen my results!

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

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Happy Monday! Who’s Ready To Change Their Life??? #PoweredBySaturnSupplements @SaturnMuscle

So excited it Monday!!!

I am 5 week out from starting prep. Calories are still high and training has been going fabulous! Feeling thicker than a Snicker this past week, but I typically do feel that way just before shark week. 😉

I have the worst tendency to think more negatively towards myself around that time. I have been striving to be better about it! Enough negative talk ha ha ha It’s Monday and it’s my favorite day of the week. Monday set the tone. I love to start the week strong, so I can finish strong. With only 5 more weeks to grow, I gotta make it count!!!

As I do every Monday, let’s kick it off with some Lady Swole Monday!

LSM4

abs ad

It’s time to stop wishing and start doing!!! Sign up with SBSC Fitness and let us teach you how to make a sustainable lifestyle change. Are you ready to take the first step to a new and happier you? CLICK HERE to request more info.

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SBSC Fitness Fit Tip: Post Workout Recovery #PoweredBySaturnSupplements @SaturnMuscle

You require a lot from your body when you workout. Which is why it is so important to properly recover after each workout.

There are several things you can do to help your body recover. Things like stretching, ice, heat, compression, proper nutrition, and supplementation. Recovery goes beyond just muscle repair. Things like your hormonal balance, mental state, chemical balance, nervous system, etc. The following supplements are recommended to help you optimize your recovery.

One ~ Glutamine ~ It has also been called the ultimate healing supplement. An amino acid that is naturally produced in your body. Glutamine provides a nitrogen balance which helps with tissue and muscle repair. While training, your body depletes of glutamine and can not reproduce it fast enough to aid in proper muscle recovery. This is why it is one of the top recommended recovery supplements. Saturn Supplements has a product called Glutamine Body Protect. This muscle fortifier plays an important role in recovery, protection and nitrogen balance-the key components for maintaining body-muscular form. It is a top rated supplement.

Glutamine Body Protect

Two ~ Glucosamine ~ This is a naturally synthesized building block. It is produced in the body from glutamine and glucose and is a requirement to build and maintain muscle and joint health. A safer alternative to anti-inflammatory drugs, but hard to find in food sources, which is why this supplement also comes highly recommended! Saturn’s Joint-Aid provides your body with one of the highest potency glucosamine products available.

Joint-Aid

Three ~ Creatine ~ Boosts ATP levels, or your Adenosine triphosphate. It is a biochemical way for you to store and use energy. It allows you to train at higher intensity levels and increases recovery rates. This equals strength gains and lean muscle mass. Saturn’s Creatine 3 provides a unique Triple-Blend Complex of the three most effective forms of Creatine including Monohydrate, Phosphate and Pyruvate. From athletic performance to lean body weight, Creatine has proven its vital role in everyday health and fitness.

Creatine 3

Four ~ BCAAs ~ Branch Chain Amino Acids. As we exercise our body burns our stored BCAAs. Once our stores are depleted we begin to burn our skeletal muscle tissue in order to continue to provide our body with the essential amino acids to continue exercising. Burning up your skeletal muscle WILL delay fat loss. one, because you aren’t burning your fat and two, because when you have little muscle, your metabolism slows. You need muscle to help you burn fat, not to mention have the curves you want 😉 Saturn’s Amino Pump 4444 is a superior way to build solid muscle in the convenience of a liquid filled soft-gelatin capsule. Softgels are easy to swallow, easy to digest and fast-acting! Each serving provides a full spectrum of muscle-building amino acids designed to enhance and maximize muscle growth and recuperation. Peptide bonded amino acids from Lactalbumin Hydrolysate provide an impressive range of strength-enforcing power for maximizing muscle growth, protein synthesis, and thought be excellent for improving time of muscle tissue recuperation.

Amino Pump 4444

Your recovery is just as important as your pre workout and your intra workout. Make sure you are fueling your body with nothing but the best! Saturn Supplements has been providing elite athletes with quality supplements for well over 25 years. Why buy average supplements. You were made to be phenomenal, so fuel your body with phenomenal supplements!

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

Saturn Supplements - Vitamins & Supplements
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Happy Monday Let’s Feed That Motivation #BuildWithThePowerOfTheUniverse @SaturnMuscle

Happy Monday!!!

Last week was pretty exciting! I received my competition suit from Saleyla Suits suit

It was awesome working with Saleyla. I was able to customize not just the color, but the cut and style of the suit. It rained most of Saturday, so I spend the day writing client programs for the week, writing Zoe’s lesson plan, and designing my suit. There is WAY more that goes into stoning a suit than I realized. Not only did I need to draw out my design, but I also had to figure out the logistics of how many stones will go where. I now have a new found respect for the ladies who make these suits for a living.

suit2

suit3

If you couldn’t tell, I am excited ha ha ha ha I am officially 6 weeks from starting contest prep. I am feeling great about this year. My calories are still going up and my fat is still at a minimum. Main focus is to grow, grow, grow.

Let’s start this week strong and get motivated with a little Lady Swole Monday…

lsm3

I am ready to start an finish the week strong! Motivation is something that needs to be fed daily. As soon as you begin feeling a lack of motivation, that is when it is up to you to take the steps to get it back. Your journey will take persistence, determination, and discipline. Many of my clients go through lulls. This is when I swoop in for a pep talk. Sometimes just having someone there to keep you accountable makes all the difference in the world! I offer not only customized training programs and nutrition guidance, but also offer inspiration and motivation to each of my clients. Keeping an open communication allows me to keep each of tem on their game plan and keep them pushing themselves! They show me how bad they want it. How bad do YOU want it? CLICK HERE to find out if you are ready to take the next step to your fitness success.

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SBSC Fit Tips: Building A Better Booty #PoweredBySaturnSupplements @SaturnMuscle

Last week I spoke about losing fat as one of the more popular reasons my clients hire me, another is a more round and voluptuous backside. Turning the wide and flat ass, into a more sexy, lifted, round look 😉

 

Some are going so far as to have their booty surgically enhanced. I say, save your money and build it yourself!

Here are some tips to building a better booty…

One ~ Work with heavy weights. You see all these squat challenges that have you doing 100 squats a day. Well, they aren’t doing squat for your backside. You want a more round and voluptuous booty? Add weight to those squats and start working all of your glute muscles. Your butt is composed of 4 main muscles, Gluteus maximus, Gluteus Medius, Gluteus Minimus, and Tensor Fasciae Latae. Understanding where and how these muscle work and form your glutes, will help you in building a more round and firm backside. Being that they are muscles, you need to work with weight so you can build them up. Examples of some awesome booty exercises are Squats, deadlifts, side kicks, kick backs, lunges, glute bridge etc.

... gluteus maximus (cut) gluteus medius (cut) gluteus minimus piriformis

Two ~ Consistency. You can’t do one or two glute workouts and expect a miracle. It will take work. Depending on your goals, I would recommend to train them once to twice a week. I personally train mine twice a week, but it is a hard to grow area for me. That is genetics 😉 Some grow fast in that area, where others lag. Either way consistency will have you not only making great training habits, but loving your newly found curves.

Consistency-Quotes-with-Images-Consistent-Photos-Pictures-Consistency ...

Three ~ Proper Nutrition. When trying to build muscle, you need to be fueling your body. I find that most women are always eating in a calorie deficit. Even worse, most of the calorie cuts are protein. When your body lacks proper calories and protein, your body begins to eat muscle in order to sustain itself. This is when you start seeing the saggy butts and what many have deemed “skinny fat” Your body needs fuel. Most importantly it needs protein. I always suggest a quality protein powder like Saturn Supplement’s Women’s Pro Whey Advantage. It is specially designed for women and 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. It is a best seller with women nationwide! Adding in more protein to your diet will allow you to not only start building lean curves, but protein also boosts your metabolism at meal time!

Women's Pro Whey

Four ~ Proper rest. Just like any muscle in your body, when you lift weights, you tear the muscles. this is how they grow. Once your have torn them, you need to allow them proper time to heal. Typically 2-3 days. This doesn’t mean that you can’t train other parts of your body. If you have been following me on social media, you know that I rarely take a day off from the gym. 😉 It is my second home. I do allow each of my muscles adequate rest.  so they can heal and grow. Rest is an important part of the program!

Follow these tips and you will be well on your way to a better booty. If you are looking for more guidance on your training, supplementation, nutrition, and just ready for some overall results, feel free to shoot me a message. Just CLICK HERE.

Saturn Supplements is hands down the best of the best in regards to quality. I have been using their products exclusively for years and I stand by them 100%. They have been a top rated supplement line for well over 25 years and still going strong! Be sure to use the code 25YEARS when you place your order!

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
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It’s Monday! Get Ready To Get Motivated!!! #PoweredBySaturnSupplements @Satur

Happy Monday!!!

Beauties! Your workout is waiting for you! Go own this Monday ...

I was sick over the weekend. I still trained, but it was difficult to say the least. Today is the start of a new week. Hoping all the cooties have cleared my system and I am ready to start strong!!! I’m pretty excited. I had ordered my rhinestones and some fabric swatches, so I could get my suit underway. Having the stones made it much easier to pick what color I wanted. I designed the style and ordered my suit last week. It is currently being made and I am excited to start stoning it! I am officially 7 weeks from starting prep. I have had quite a few people ask why I already ordered my suit. One I had my measurements from last year and two because I have not gained that much weight since last comp. I wanted to get the suit out of the way. Mainly,because I have a ton going on with clients and Zoe. I wanted to be able to just do a little at a time and not be stressed to get it done.

This week I am focused as usual. I really want to make some improvements to my back and delts in the next 7 weeks. Even if it is just a little, any improvement is awesome! Let’s get this week started!!!

Lady Swole Monday….

lsm7

Monday Fitness Quotes Fitness Quotes Work

Monday Fitness Motivational Quotes. QuotesGram

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Hope you all have a happy Monday and kick this week’s ass!!!!

Fitness Motivation – Inspirational Fitness Quote | Tone and Tighten

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Fitness Motivation Quotes - Fitness Motivational Quote 1

Let’s get out there and kick some ass this week!!! For those who have hit a plateau and those who are having issues figuring out how to start, I do offer one on one online personal training. Each program is customized to you and your goals. This includes nutritional and supplementation guidance. Join the many who are seeing real and sustainable results! #RedefiningTheMomBod If you have any questions or are ready to get started just CLICK HERE! 
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