NO TIME FOR THAT
By Tammy Patnode
As a personal trainer and life long gym rat, I have seem my share of many so-called exercises that are simply a waste of time.
Here’s the list and why:
By Desiree Hendrickson
If you’re like a majority of the population, you’ve probably tried some kind of diet or cleanse at one point or another that you believed would help you achieve your goal weight. You have also possibly gone through extreme highs and lows in search to find that perfect goal weight. That target weight where you perform at your best while looking and feeling your best. Finding the ultimate balance between an exciting social lifestyle, peak performance in training/activities, and maintaining a positive self-image.
Meal prep makes staying on track and making healthier choices quite simpler. You have food already prepared, you just have to heat it up and enjoy!
However, I know that eventually we run out of ideas and the things we eat seem to become monotonous. That is why I have compiled a few of my favorite recipes I have used in the past for delicious and healthy lunches!
By Tammy Patnode
I have been in the gym since I was 15. I picked up my first Muscle & Fitness magazine at age 20 and knew I wanted to look like the athletes they featured. Mind you, there was not many women in the sport then. Cory Everson and Lenda Murray were 2 women I aspired to look like.
"Women will get bulky"
"You will look like a man"
"You shouldn't lift, just stick to cardio".
Their are tons of ridiculous myths that society and uneducated individuals with no experience will believe. But I am here to tell you... THEY ARE WRONG. Continue reading
Tammy Patnode is an IFBB pro physique competitor and when she is not competing she is judging the competitions. Her passion includes assisting others in contest prep, general training and weight loss programs for both men and women. Continue reading
When I set the goal of competing in a bodybuilding show my initial thoughts were only surrounded by the end result. I was confident I knew what I was getting myself into. The idea of finding the right coach was not on my short list of things to add to this already overwhelming sport.
Desiree is a HerSUPPZ Exclusive Brand Ambassador.
She thrives on balance between her impressive personal goals and her empowering professional life. She is strong and smart and loves to learn new ways of challenging herself.
We see Desiree's greatness and know you will quickly see why we chose her to inspire and motivate YOU also. Continue reading
DEDICATION & COMMITTMENT
By Tammy Patnode
As a coach, a judge and long time competitor myself, I see people come and go rather quickly in the competition arena. People don't often realize how hard it is to mentally prepare to compete.
Here's my list of things you must be willing to do in order to have a successful prep.
An item that’s been on my bucket list was to compete in a bodybuilding show. It was the fall of my junior year in college and I had just moved into a small apartment with three friends of mine. I wasn't sure how I was going to manage all my time but I was determined that I was about to embark on my first competition.
The last couple years of college I had gained a little bit of weight. Not much, since staying active in the gym was a priority of mine.
You train hard with a strict diet for 16 weeks leading up to a show. During that time you scour Pinterest and pin all the delicious food recipes you can't have, but promise yourself that you WILL have once the show is over. Let's talk about that, the post contest binge.
I know after a show the first thing I want is a big burger and a plate of nachos! That's fine, but for many it doesn't stop there. A cheat meal turns into a day, into a week, and before you know it you've gained 20 lbs. Your blood pressure is high, your joints hurt and you are retaining enough water to fill a bathtub. NOT GOOD.Continue reading
I reluctantly start by telling you, I do not have my Pro Card in Women's Bodybuilding. Nevertheless, I have gotten asked why I want to compete and sometimes wonder the same thing. So, this will be quite therapeutic for me and I hope it can help someone understand a little more of what competing is about. Continue reading
originally published Jan 2015
I wasn't overweight growing up but I certainly did not eat very well and was definitely not in good shape. I am quite sure my story is like many other women who have given birth and struggled with the weight that comes with having babies. Before even realizing it, I had reached 200 lbs. Continue reading