Just 5 Weeks Left…Bulking Check In #PoweredBySaturnSupplements @SaturnMuscle

Bulking Check In…. 5 Weeks left!!!!

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This week has been awesome! Like every lady in this sport, I go through highs and lows when bulking. It’s really weird. When I first start my journey in 2010, I was always looking in the mirror wondering how long till I lost the fat. Now I look in the mirror and wonder how long till I can grow muscle. It is hard not to develop a complex on either side of the spectrum. I certainly want to be healthy physically and mentally.

This is why progress pics are so very important! I am able to look at myself more realistically. I snapped a photo of my back early this week to compare progress from this time last year. Granted, I was in contest prep back then, but you can really see the growth difference!!! Weight difference is pretty big too. In the bottom photo I was around 125 lbs, top pic I am at 162 lbs

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Strong Lifts 5 x 5 has been really good to me ;-) Not only have I grown physically, but in strength as well!!! Back Squats are at 200 lbs on my 5th working set, Bench is 115 lb, Deadlift 225 lbs, and Barbell Seated Shoulder Press is 85 lbs. Huge difference from when I started!!!

The next 5 weeks will be full of focus and goals. I would like to reach certain weight amounts on all my lifts before my official prep starts. I know after about 4 weeks of prep, my lifts will suffer a bit from being in a calorie deficit. If I can keep them as high as possible now, I am hoping to retain more muscle during my cut. To be honest, I have never been more excited to start cutting calories ha ha ha. I plan on beating the person I brought to the stage last year, by a landslide.

Posing practice has been a struggle for me this off season. Not so much doing it, but trying to find the right pose to show off my work. It is much harder than it looks. Nicole Wilkins  has so many videos, which make learning a bit easier. She has poise and is so graceful and natural moving from pose to pose. This is my goal to achieve, before hitting the stage again in October.

Over all I feel pretty awesome. Going in the final weeks of my bulk, I am sure will be an emotional roller coaster, but I am happy to take the ride!!!!

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The Great Protein Debate…How Much Is Enough? #PoweredBySaturnSupplements @SaturnMuscle

We all know that protein is essential for muscle growth as well as weight loss. In talking with a few people over the weekend, the proper amount of protein came up in discussion. Seems some think that no one should eat more than 25-30 grams in one sitting.

This is actually far from the truth. Your body is an amazing thing! As the protein travels through the small intestine, your body regulates how fast the protein moves, to ensure that it is absorbing all of the available amino acids. Your body doesn’t just discard what it can’t use right away. It holds on to it to fuel your body later.

I found this study conducted by the Human Nutrition Research Center. It had 16 young women eat 79% of the day’s protein (about 54 grams) in one meal or four meals over the course of 14 days. Researchers found no difference between the groups in terms of protein synthesis or degradation.

Do people require different amounts of protein? Absolutely! Not everyone has the same activity level. Different activity levels have different requirements.

Sedentary Person: .4 grams per lb

Recreational Exerciser (adult): .5 -.75 grams per lb

Competitive Athlete (adult) .6 – 1.0 grams per lb

Teenage Athlete: .8 – 1.0 grams per lb

Dieting Athlete (reduced calories): .8 -1.0 grams per lb

Dr.  Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois stated that most people would benefit from eating more than the 56g recommended daily intake. In his studies, he found most on average eat about 40g a day. WOW! To me that is really low, but makes sense. Most people I know eat 2-3 times a day and eat the bulk of their protein at dinner. With that being said, most are missing out from the essential amino acids. Not all proteins we eat, have the 22 aminos that our body requires. Especially if you are only eating a couple of times a day. Protein Powder Supplements Like Saturn Supplement’s Nitrox-Pro and Smart Whey are full of those amino acids and make hitting your protein goals much easier!!!

Nitrox-Pro

Protein powders aren’t just for bodybuilders. They are great for everyone! With fast absorbing quality whey protein, like what Saturn Supplements provides in Nitrox-Pro and Smart Whey, you not only get your daily amount, but also all the amino acids. Dr. Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut, stated this about quality protein powders “It appears in your bloodstream 15 minutes after you consume it” That is good stuff! Fast absorbing means better protein synthases, which equates to building lean muscle mass.

Smart Whey

High quality concentrated protein is an essential macro nutrient in everyone’s diet. Many that are deficient, could benefit greatly from adding it to their daily consumption. I usually recommend those who tend to skip breakfast, to add a shake in the morning. You will see so many differences. Energy levels go up, curbs hunger which lowers your fat, helps prevent diabetes and heart disease, and gives you gorgeous hair skin and nails. It’s a no brainer in my book ;-)

Saturn Supplements is still running their 25th year anniversary sale!!!! Just enter code 25YEARS to get 25% off your total order. Shipping is a flat rate no matter how large your order is and once you spend over $75 you get a free gift!!!

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References: http://www.ncbi.nlm.nih.gov/pubmed/10867039       http://www.muscleforlife.com/the-truth-about-protein-absorption-how-often-you-should-eat-protein-to-build-muscle/     http://www.menshealth.com/mhlists/guide-to-protein/printer.php   http://www.drlwilson.com/articles/protein.htm    
 

No Negative Monday! #PoweredBySaturnSupplements @SaturnMuscle

It’s no negative Monday! I find that so many people have a very negative view towards Monday. That changes TODAY!

Monday is a new start to a new week. A day to assess new goals and conquer your dreams! I won’t take this life laying down and certainly am not going to look at a day I was blessed to wake up and chase my dreams, in a negative light. ;-) NO NEGATIVE THOUGHTS ALLOWED!!!

As always let’s kick this week off with a little Lady Swole Monday…

Let’s get out there and make progress!

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Bulking Check In Less Than 6 Weeks Left #PoweredBySaturnSupplements @SaturnMuscle

It’s time for a check in…..

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The past couple of weeks have been interesting to say the least. As I told on my last check in, I have been busy trying to figure out this whole making my own suit idea. The steps in my head seemed easy. I had taken the time to research what I wanted and watched videos on how to execute it. In the end, it turned out to be a huge project that seemed to consume me and my dining room table ha ha ha ha. It left me thinking….

I redid the pattern 4 times for the bottoms and twice for the top.

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Thank God for my hubby who took time out of his busy schedule to help me draw it the way I envisioned. I ended up making 4 different bottoms, before I was finally satisfied. I also had started a top, but quickly realized that it wasn’t going to work.

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My first pair of bottoms, I pulled the elastic too tight, second pair came out too big, third pair too small, and finally last pair was just right ;-)

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The top was easier to do as was the strap. Overall, I am very happy with how it turned out and am very grateful to be done with it!!!  It still needs connectors and crystals, but the hardest part is over. Thankfully I purchased 2 yards of fabric, because I knew that I would probably mess something up ha ha I used most of it ;-) So far we have put around $35 into the suit, so extremely happy about that!  Having this extra project on my plate did make training a bit harder, but it was all worth it in the end. I can now say, that not only am I self made, but so is my suit!

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Tuesday, instead of hitting the gym for a short session of biceps and delts, we had a family fun day hiking. It was about 5 miles. It was pretty rocky terrain in some spots. Definitely a great heart pumping hike. We all had a blast. Beautiful views and wonderful company.

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The beginning of the hike

You can see the trail carved into the mountain

You can see the trail carved into the mountain

It took us to a gorgeous lake.

It took us to a gorgeous lake.

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We continued further up the mountain in search of a waterfall, but never found it.

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We did find a small cave, some bear tracks, and cougar tracks. glad we never ran into either animal ha ha ha

You might be wondering why I was okay with taking off a day of training? Well, hiking up a mountain is no easy feat With a 30lb backpack in tow I certainly still put work in. And technically I did not miss any training, I added my normal Tuesday training to my other short day. We decided that this will be a regular thing, so now Thursdays will consist of Biceps, Triceps, Delts, and Lats. It works out well, because now we can have a more active family fun day and instead of having 2 short days in the gym I have 4 long days, which I enjoy better ;-) Training is going great! I have just under 6 weeks left of my bulk. I feel like I am growing more. Now that my suit is done, I am even more excited to peel these layers off and see what I have built!!! Still haven’t taken any measurements, but my weight has gone up. I am currently sitting at 167.8 lbs I feel great about this! I can see some of what I have built, so very proud to carry the extra weight right now. PR’s are steadily happening, which also gets me excited! My most proud one as of late, is I finally was able to pull  225lb deadlift on my 5th working set for 3 reps. HUGE for me!!! Before we left Springfield, Missouri I was struggling to pull 195 for 1 and still keep my form. So with getting bigger, I am most definitely getting stronger. I am comfortable in my skin and happy at this stage, which is a new feeling for me.

Excuse the booty ha ha  I didn't realize I was out there till after I took the pics ha ha ha

Excuse the booty ha ha I didn’t realize I was out there till after I took the pics ha ha ha

Posing is still a little wonky. For whatever reason, my right arm likes to go out further than my left. Posing is still something I am working hard on! Going to keep pushing the envelope over the next 6 weeks and see where it takes me. I have never been so excited to start cutting calories in my life ha ha ha. Prep will be a slow process, but I plan on enjoying it every step of the way!

Have you ever planned a big project? How did it turn out? Do you have family fun days? Do you hike? Does gaining or losing weight make you uncomfortable?

Hope you all have a fabulous weekend!!!!

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Tips To Get That Summer Body Ready Now!!! #PoweredBySaturnSupplements @SaturnMuscle

Summer is right around the corner….

Some spend the winter getting ready, while others scramble at the last minute. If you are typically the latter, no worries, because there is still hope!!! Here are some tips to get you started….

Figure Your Nutrition Plan Out~ I personally do flexible dieting, but research what works best for you. Fact is, losing fat is a matter of calorie deficit, not what you do or don’t eat.

Work It Out~ There is a misconception when it comes to working out. Some think that you have to be in the gym for 3+ hours 6 days a week. This couldn’t be further from the truth. To get  tight body I recommend weight training for 30-45 mins a day, 3-5 days a week, depending on your goals. There are a ton of training programs that you can just Google. I started with plans on Bodybuilding.com they literally have hundreds to print and take to the gym with you. Ladies, don’t be afraid to pick up some heavy weights. If you want that tight toned body, there has to be some muscle there ;-)

Get Your Supplement Stack Right~ I only use and trust Saturn Supplements. They have been a trusted source in the industry for over 25 years. If you have shopped for supplements, you know that there are literally hundreds of companies out there. Many have just popped up out of nowhere in the past couple of years. There has been a ton of controversy over some of the more popular brands as of late (CLICK HERE TO READ MORE). It can be a confusing situation. This is my Lean Mean stack of choice ;-)

Nitrox ProIn my opinion, Saturn’s best protein powder! Nitrox-Pro is the perfect source of dietary performance nutrition.More than a Hi-Protein Lean Meal-Replacement, Nitrox-Pro provides your body with all the latest advancements in protein absorption, breakdown and utilization, allowing greater support for creating muscle mass and strength. In conjunction with our Ultra-Efficient Isolate Protein we have added Myo-Vasogen, our proprietary Arginine-Lysine based complex creating the ultimate muscle / vaso – nitric booster. Nitrox-Pro is 100% Non-GMO, containing ZERO Genetically Modified Organisms, and is Lactose & Gluten-Free. So what you are getting is a 41 gram protein serving in addition to Nitric boosted amino acids. This is hands down a high quality lean formula! Best bang for your buck, since you get a 5lb tub. This is 50 servings of 41 grams of protein!!!! You truly can’t beat it!

Nitrox-Pro

Aminos Pump 50000~ Part of their new Hyperion Series, this is an easy-to-digest soluble concentrated amino-protein formula enriched with a powerful ratio of BCAA’s, Nitric Oxide and a full spectrum of Pharma-Engineered predigested amino acids that can be quickly and efficiently utilized by the body. The ultimate way to build solid muscle is to have a constant intake of powerful, pumping amino acids, and that’s exactly what Amino Pump 50000 does for you. Each serving provides your body with an impressive nitrogen retention source of amino acid protein which helps you to achieve maximum muscle growth and protein synthesis while improving the time of muscle tissue recuperation. Amino Pump 50000 may be mixed with water or your favorite protein shake or juice. Saturn’s Amino Pump 50000 can help you enhance the overall muscle protein needed for building a healthy and muscular physique. I drink this before, during, and after my training.

Amino Pump 50000

K-Pump HydrateThis gem is also part of their new Hyperion Series. This is the ideal Pre-Workout Muscle Pumping / 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! To enhance the overall effectiveness of our Pump & Endurance Drink, K-Pump is formulated with an impressive burst of muscle-building protein, enriched with amino acids. Calorie Burning, Muscle Building, Nutrient Replenishment, Performance Powerhouse – K-Pump makes the perfect addition to any strength and health program. I combine this with the Aminos Pump 50000 in my water bottle before I hit the gym. It is like my sweet power punch. Providing me with plenty of energy, hydration, pump, and focus to get me through my grueling training sessions.

K-Pump

One Source Multi-VitaminThe absolute strongest Vitamin & Mineral Pack on the market, Saturn’s One-Source delivers! You cannot always be sure of getting all the nutrients you need from food, and Saturn’s One-Source Pack is designed to enrich your body with a complete dietary supplement-perfect for everyday taking. Each Freshness-Assured packet provides the best that natural vitamins and minerals have to offer. All of your micro-nutrient needs from A-Z. All packaged in individual sanitary packets, so no sorting and no worries, just grab and go.

One-Source

Creatine Silk~ Saturn’s revolutionary Creatine Silk provides the body with the most technologically advanced powder form available. Our Micro-Screened Ultra-Fine powder provides a smooth and instant dissolve for maximum delivery. Each serving offers a pure, premium grade of Micronized Elemental Creatine Monohydrate, known for its role in health and fitness.
You will notice a qualitatively difference when you open each package of Creatine Silk. It’s silky-smooth texture mimics the grade of materials found in Saturn’s Buffered-Creatine. Enhanced refinement of powder with enhanced method of delivery! This is what you can expect from Saturn’s Creatine Silk – an absolute mass building formula for athletes and everyday fitness. Build lean muscle,have energy, and mental focus. It’s a no brainer that this is an important part of my stack!

Creatine Silk

Lipo-Ex~ This is an Ultra-Pure synergistic complex designed to enhance the body’s natural power to utilize, energize and metabolize. Our formula provides your body with all the necessary means to maximize energy and burning force.Each serving provides your body with a premium blend of the most advanced power-charged ingredients which take on an immediate effect. We have made the addition of several supporting minerals to further enhance the effectiveness of this formula. This thermogentic provides a ton of energy with no crash, but be prepared to sweat. Your energy/power level goes through the roof and you can train harder, longer, and more effective. I would definitely call this my not so secret weapon ;-)

LIPO-EX

Amazing products from a trusted company! The only products I use!!!

Get yours today! They are still running the Anniversary special, use code 25YEARS to get 25% off your total order. they also have flat rate shipping, no matter how large your order, the shipping rate is always $6.95, and with orders over $75 you always get a free gift!!!

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Merry Monday & Happy New Week ;-) #PoweredBySaturnSupplements @SaturnMuscle

Merry Monday…..

I am pretty pumped this week! I have less than 7 weeks left of this bulk. Feeling strong and awesome! There was a local show over the weekend. Although I wasn’t able to make it, I did follow all the action on social media. Pretty exciting and definitely motivating!!!! The figure division here is fierce!!! I am so excited to start my prep and compete with these phenomenal ladies. I also spent the weekend working on my suit. I am happy to say that my bottoms are made, and half my top is done. I ran out of elastic ha ha, so to the store today to get that and finish my sewing. Then on to designing and stoning my suit. Gah it’s all coming together…. Can it be October yet ha ha ha

Okay, as excited as I am to compete, I am still in my off season. Focusing on my current training is very important. This last week I added some extra shoulder and lat exercises as well as up’ed the weight on quite a few of my lifts. I really want to grow as much as possible before I start cutting. It’s Monday and I am so ready to make this week epic!!! As always, let’s kick it off with some Lady Swole Monday….

Let’s make this week count!

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B12 Keeping Athletes Healthy & Beautiful! #PoweredBySaturnSupplements @SaturnMuscle

B12 is a vitamin, that I believe is typically missed by the younger crowd, especially athletes! Athletes that lack in vitamin B12 may preform worse during high intensity training and have difficulty in recovering, as published by  Oregon State University research in the International Journal of Sport Nutrition and Exercise Metabolism.

B12 is always something I heard that my grandparents and parents needed. Never did I consider it an issue for myself.  The fact is, B12 is a micro-nutrient that is very important for athletes. It aids in converting proteins and sugars into energy and aid in the repairs your cells. Training is hard on your body, and athletes performance depends mainly on their nutrition. Like many of our micro-nutrients there are SO many benefits to this vitamin!

~It protects against certain cancers. Just to list a few breast, lung, colon, and prostate.

~It helps prevent Alzheimer’s Disease. I have a family history, so this is important for me as something I certainly want to prevent!

~It’s amazing for your hair, skin, and nails!!!! Who doesn’t want to look their best? B12 is a vitamin that promotes cell repair. This improves your outward appearance as well as your inner.

~Revs up your digestive system. If you have issues with your digestive system being a little on the slow side, or getting constipated often, it can affect your body in negative ways. it is important to stay regular.

~Improves heart health. Keeps your blood pressure regulated, prevents strokes, and keeps your cholesterol down. heart problems can start at any age. It all comes down to how well you care for your body. I am a former heavy smoker, so I do think about the damage I did in the past and how I can improve and impact my health in a positive way now.

~Helps you stay happy. B12 is one of the micro-nutrients that keeps depression away.

~Boosts energy levels. This is important whether you are an athlete, mother, or just working 9-5. It’s probably the number 1 thing people say they never have enough of (other than time and money ha ha ha)

~Get a good nights sleep. B12 regulates your meletonin levels. This will help you sleep easier and better.

Vitamin B12 can be found in many foods, milk, meats, eggs, nuts, dark leafy greens, etc. Not everyone eats enough of these to get their daily intake. My hubs is guilty of this. He works so much and most times grabs foods that are more convenient than healthy. I think that is pretty common at this day in age. This is why I always stress the importance of Micro-nutrients. B12 is such an important vitamin to staying healthy. Saturn Supplements provides the best in each and everyone of their products. Their B12 Cardio Essential is a time released metabolic energy production formula. It is made for individuals seeking the many nutritional properties found in vitamin B12.  They know it is necessary for numerous bodily functions and is a vital part to a healthy metabolism.

B-12

Best quality products at the best prices! They are still running their 25th anniversary special,, so take advantage!!! Be sure to use code 25YEARS to get 25% off your total order!!!!

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*References  http://extension.oregonstate.edu/news/release/2006/11/b-vitamins-play-important-role-athletic-performance  http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-b-12-.htm   http://www.newsmax.com/FastFeatures/health-benefits-of-vitamin/2014/09/30/id/387945/
 

Time To Earn That Reward! #MotivationMonday #PoweredBySaturnSupplements @SaturnMuscle

Mondays are rough for some. I always try to remind people, if you are awake and breathing, it is and will be a wonderful day!!! ;-) Happy Monday xoxo

As I said yesterday, this week marks the beginning of the 8 final weeks of my bulk. I have been pushing myself as hard as possible. I am hoping to grow just a bit more before I start peeling away the layers. This week, I am going to try to focus on each day instead of the week as a whole. Each exercise I want to put my all into it! I will train like my competitors are watching (which they could be, since I won’t be traveling this year) Staying focused, determined, and motivated through each and every rep!!!

Let’s kick this week off right with a little Lady Swole Monday…

Today is your day. Today is my day. Let’s sit down full face to face with ourselves, let ourselves know our true goals. Get up and start this week strong! Earn your goals, earn your sweat, earn your reward!

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Bulking Check In #PoweredBySaturnSupplements @SaturnMuscle

It’s been a while since I have done a check in. ;-)

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I am officially just under 8 weeks from the end of my bulk. I have started to slowly change my training. I am still doing the 5 x 5 strong lifts. I have lightened some of the load on certain lifts. On those sets, I started doing pause sets. For example on squats when I get to my lowest position, I will hold it for 3 seconds before I rise back up. Once my prep starts I will begin speed training and will be adding in some more movements. With speed training it will be controlled,  faster, explosive movements. Basically to help me burn more calories.

This week is shark week, so I am definitely feeling bloated and am weighing in heavier than usual. My weight has been staying steady between 154-155 lbs. Today, I weighed in at 157.3 I know it’s water weight from my monthly. I haven’t been great at keeping my measurements for the past several weeks, so to be honest I have no clue where I stand as far as that goes. I will be sure to get them the last day of my bulk, so I know where I am starting from. I am very happy with how much I have built since last season!

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Lats, delts, back, legs, and glutes are much thicker this year. It will be very exciting to peel the layers and see what I have built! Posing has also been an important factor this off season. I have spent almost as much time doing my posing practice as I have been in the gym. Still on that learning curve, but it is noticeably improving! This past week, Zoe and I also finally started on my suit. We scoured the internet for a style design, then spent hours trying to make a pattern. It was much more time consuming than I had anticipated, but we did get it done!

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I also got the fabric cut and ready to start the sewing process. Obviously the more difficult part of the project ha ha. i seemed to have misplaced my straight pins, so I am gonna pick some up this weekend and start my big project next week. I haven’t ordered my crystals yet, because I want to make sure I can pull this off before investing anymore money in it ha ha. Although, I do think this is going to come out fabulous! If all goes well, I will continue to make all my suits ;-)

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How have you all been progressing? Do you change up your training to your goals? Have you ever taken on a big project? How did it turn out? Hope you all have a Happy Sunday!!! xoxo

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Truth About Women & Creatine #PoweredBySaturnSupplements @SaturnMuscle

Creatine is a supplement I find that many women are afraid to use. Typically, it’s because of misinformation. I would like to shed some truth on the matter.

What is Creatine? Defined by Medical News Today ~ “Creatine is a nitrogenous organic acid produced in the liver that helps supply energy to cells all over the body – particularly muscle cells. It is made out of three amino acids: L-arginine, glycine, and L-methionine.”  Basically, it’s an amino acid that is naturally found in any food that contains protein.

I first heard about the supplement as being used for athletes, but it is also commonly used to treat many things as well. Disorders such as Arthritis, Diabetes, Parkinson’s, Depression, Congestive heart failure, and even improved cognitive ability.

When I began lifting, I had heard many things about creatine. “It’s only for men” It will make you HUGE” “It is a form of steroids” Etc…. All are actually far from the truth. The fact that many think it should only be used by men, or is an illegal drug, just shows how uneducated people are about the subject.

Creatine has many benefits for male and female athletes alike!

Benefits

~ It increases your body’s capacity to endure high intensity workouts. It increases energy and strengthens muscle fibers. This equates to pumping out more reps, going faster, stronger, and harder.

~ Volumizes your muscles. You may have heard people say that Creatine will cause you to hold water. This is actually a true statement, but not in the regards to how your monthly will make you hold water. With Creatine, you will hold an extra 3-5lbs of water in your muscles. It aids in synthesizing protein, which equates to muscle growth ;-)

~Increases Brain function. This can benefit you by helping you stay focused throughout your training

~ It may reduce age related muscle loss. ” Creatine has also been shown to improve isometric strength in addition to body composition in older adults, provided a strength-training program is run concurrently 1. In their double blind study, Brose and colleagues assigned 28 healthy men and women – over age 65 – to a 14 week resistance training exercise program, during which these subjects trained three days a week.14 of these participants were given five grams of creatine mixed with two grams of dextrose while the other 14 subjects received a placebo of seven grams of dextrose. After the 14 weeks, the creatine group were found to have experienced greater increases in fat free mass and total body mass, in addition to improvements in isometric knee extension strength.This study helps to confirm the role creatine can play in offsetting age related muscle wasting, if combined with a strength training regime.”

The benefits list can actually go on and on. Creatine is a supplement that is important to add to your regimen. A supplement to aid in your progress and development. Women have a harder time developing muscle. We almost have to train harder and longer to achieve those goals. We all know the more muscle, the more fat you burn. This is why I highly recommend adding it to your stack today!

How to take Creatine… Women will benefit from taking 2-5g per day no more in necessary. Some load. Loading is replenishing your body with heavy creatine for about 5 days. Most women will do 10g a day for this period, then cut back down to 2-5g for 4-6 weeks. Then take 4-6 weeks off. This is a supplement you will need to cycle. Reason is, it can have adverse effects if not used correctly. NEVER USE MORE THAN 20G OVER A % DAY PERIOD. I personally never take more than 5g a day.

Saturn Supplements has three phenomenal types of Creatine to choose from!

The first is Creatine 3. Saturn’s Creatine 3 provides a unique Triple-Blend Complex of the three most effective forms of Creatine including Monohydrate, Phosphate and Pyruvate. It comes in pill form.

Creatine 3

Next in line is Creatine Monohydrate. Saturn’s Creatine Monohydrate is made for individuals seeking the many benefits associated with this most common form of Creatine. Each serving provides your body with a premium Pharma-grade of pure micronized elemental Creatine monohydrate in a quick and easy to digest powder form. This is powder form, which is most popular with athletes. Mainly, because it is easier to measure your amounts.

Creatine Monohydrate

Last, but certainly not least, my favorite…. Creatine Silk. Saturn’s revolutionary Creatine Silk provides the body with the most technologically advanced powder form available. Our Micro-Screened Ultra-Fine powder provides a smooth and instant dissolve for maximum delivery. Each serving offers a pure, premium grade of Micronized Elemental Creatine Monohydrate, known for its role in health and fitness.You will notice a qualitatively difference when you open each package of Creatine Silk. It’s silky-smooth texture mimics the grade of materials found in Saturn’s Buffered-Creatine. Enhanced refinement of powder with enhanced method of delivery! This is what you can expect from Saturn’s Creatine Silk – an absolute mass building formula for athletes and everyday fitness.

Creatine Silk

Be sure to order today! They are still running the 25th anniversary special. You receive 25% off your total order with code 25YEARS as a bonus you will also receive a free gift!

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* References 
http://www.medicalnewstoday.com/articles/263269.php
 http://www.bodybuilding.com/fun/drobson181.htm

 

Monday Motivator #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!!

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Hope everyone had a fabulous weekend!!! I have actually been a little under the weather. Back at it today and more than ready to get started on goal smashing!!!

Let’s kick this week off right, shall we? ;-) Lady Swole Monday coming up!

I don’t know about you, but I am ready to make myself!!! Happy Monday and let’s get to it!!!

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New Month, New Goals. Welcome March!!! #PoweredBySaturnSupplements @SaturnMuscle

New Month, New Goals Welcome March!

March marks the beginning of spring and 9 remaining weeks of my bulk. The following weeks are important. I need to stay focused and keep my drive strong. March will a busy month, so lots of goals!!!! As I constantly say, set small goals to reach your big ones. It makes the process easier and more attainable, when you take it step by step. Sharing your goals with someone helps keep you accountable. Let’s check out my March goals….

Goal 1~ Make It Count! I had this goal last month as well, but it is important that I make every one of these last days count. My training has been hard, but I have seen growth. I want to maximize as much as I can in the coming weeks. 9 weeks is enough time to grow that little bit more! 

Goal 2~ Game Plan My Prep Training. My training for prep will be different than my bulk. The game plan is to drop weight and define the muscles I have built. This year I will do it in stages. I will be sitting down, researching, and re-configuring how the first 4- 6 weeks will go. I am taking a different approach than last year. I am constantly educating myself on new approaches and what will work for my body. 

Goal 3~ Plan My Diet Approach. Just as I will sit down and plan my training, my diet will also be re-configured. As I have said a million times, to lose fat, you must be in a calorie deficit. With that being said, my prep is 23 weeks. I certainly don’t want to drop it as low as I can right off the bat. I need to establish a plan where I will gradually drop, while still seeing results! I want maximum fat loss with minimum muscle loss. 

Goal 4~ Strike A Pose. Posing practice has been huge for me this year! I honestly spend almost as much time posing as I do training. Training and diet are important, but if you can’t showcase your work properly, you will lose points and not place. This was one of my weak areas last year. going into the competition, I thought I was good, but after seeing all of the photos of Pre-judging and the night show, I realize how off I really was. I have been studying and practicing to perfect what I lacked last season. This year, you can guarantee, I am bringing it!!!!!

Goal 5~ Start My Suit. Now that I have most of the materials, I can get started. I made sure to buy way more fabric than I needed, just in case I make any major mistakes. Ha ha ha ha I always plan ahead!!!! I am very excited about the suit. I have been brain storming ideas for quite some time, so to see them come to life will be awesome! Plus I am saving a ton of money making it myself!!!! I am ready for the challenge! 

Goal 6~ Make-up And Hair. Last year I thought I knew exactly what I was doing when it came to hair and make-up. When asking around for opinions, I found out my ideas were not ideal for Figure competitions. I did my best to rework what my plan was, but in all reality it fell on the back burner and come competition day I was just thrown together. I paid a company to do part of my make-up, which in turn looked horrible on stage. This year, like everything else, I will have a game plan. I have been researching hair and make-up just as I do training and diet ha ha ha. 

Goal 7~ Business Planning. I have something in the works, although I am not ready to share the details. I will be spending a lot of time figuring out how, what, when, and where my plan will unfold. All I can say is, It is really exciting!!!

Goal 8~ Challenging Lesson Plans. Just as I like to be challenged, I want Zoe to be too! She has been excelling in mathematics, spelling, and reading. I want to make these areas more challenging for her and have her moving ahead! I sometimes think my plans for her are too challenging, then she shows me how wrong I was ha ha. I love lesson time and I am happy she does too. Keeping it fun and challenging has been quite a struggle, but I love that she is learning!!!

Hope you all have set your sights high this month! March will be a phenomenal one!!!

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February Goal Recap #PoweredBySaturnSupplements @SaturnMuscle

February went by WAY too fast!!!

Goodbye February Timeline

Going into this month I had big plans and big goals. I feel I rocked it this month! Here are my February’s goals and how I fared ….

Goal 1~ Get lovey dovey. Even though Josh worked a ton in February (huge retail month) We had plenty of chances for family outings and were all able to show each other plenty of love. I really enjoyed this goal. It was a way for all of us to show in different ways how much we truly adore each other. Lots of little love notes and treats left around. Hugs, kisses, massages, shopping, game nights and just family togetherness.

Goal 2~ Make it count. Going into February I had 12 weeks left to this bulk, so I wanted to make sure that I was pushing myself as hard as possible to make each and every training day count! I definitely feel I did just that! My body is sore and tired, but I do see some improvements and I am growing, not just physically, but mentally as well!!!

Goal 3~ Maximize the Weights. Some of my lifts have stayed pretty steady at what they were at the beginning of the month. I haven’t been confident in my form when moving up in weight. I won’t compromise form for ego. With that being said, I have gone up quite a bit in weight on some other lifts. It’s been a process. I have also been switching up some of my workouts. mainly out of boredom ha ha. I do feel that I am maximizing what my body will allow.

Goal 4~ Pose Perfect. This goal is one that is always there. I pose before my training and after. Sometimes if i am just bored, I pose some more. It looks really easy and you may be asking yourself why anyone would need to practice so much? Well, it’s much more difficult and technical than it looks. Figuring out how to flex and hold posing. Remembering what position your body looks best in without a mirror. Being able to flex several parts of your body at once. It all can be mind boggling, so practice, practice, practice! It was my weak areas last year, so I will be damned if I don’t have my posing spot on this year! 

Nicole Wilkins has a way of making it look so fluid and effortless. My goal is to be able to pose as well as she does!

Goal 5~ Start my suit. I knew what color fabric I wanted. I had considered ordering it online, but decided I really wanted to find it in person, so I could make sure everything was perfect for me. We actually spent a lot of time going from store to store to find the right fabric. Josh was a Godsend. He not only was patient with me in my finickiness, but was almost as picky. he takes my competing as serious as I do and I find that just amazing! To have that kind of support is hard to find!!! We do have everything now to get the suit started. Once the suit is made I will purchase the Swarovski Crystals to make it that much more gorgeous!!! 

Goal 6~ Makeup and Hair. This was another weak area for me last year. I am usually just a ponytail and go kind of gal ha ha. Figuring out how to look a little softer from the neck up was a struggle for me. So definitely want to be more prepared this year. Like I said at the beginning of the month, I won’t be paying for my makeup to be done again. I will do it myself. I know what I want and I have every intention of nailing it!!! 

Goal 7~ Zoe’s Lessons. Basically Just staying consistent and keeping it interesting and fun. This is a challenge every month, but one that I love. I adore the time we are blessed to have together, and equally love the ability to educate her and know where she is in her progress. We are excited to start homeschooling, although Josh and I haven’t decided if we will do it this year or next.

Goal 8~ Business/Fundraising Planning. Although I am not ready to share the details with this endeavor, know that something is in the works! ;-) As I stated at the beginning of the month, I would like to be able to fund my own way into my competitions without having to rely on my hubs so much. Plus, I want to start a foundation that Zoe can help me with, so she can learn to give to others. It is something that I am hopeful will be able to start in the next couple of months. I am really excited about the whole plan!!!! 

Hope you all reached the goals you had set for yourself! I already have next month’s goals lined up and ready to go!!!

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Myths And Facts About Six Pack Abs #PoweredBySaturnSupplements @SaturnMuscle

You see a lot of companies promise flat tummies and six pack abs. Be it workouts, pills, shakes, wraps, what have you…

When I started my journey, having a six pack was everything I dreamed of! I did countless crunches and ab workouts. I could never achieve that tight muscular look. I could get skinny, but could not get those muscles to pop. I figured with all the focused ab training, there was NO WAY I didn’t have muscle there. I want to share what I have learned so far….

I now know it is a difference of diet and body fat percentage.

I don’t know how accurate the bf% on these ladies is, but it gives you an idea of how low you have to go to get that chiseled six pack look.

Fact is, the women you see with tight bodies in fitness magazines and ads have prepped for those photo shoots. Yes, they are fit in their off season, or their everyday look, but most don’t walk around with a visible six pack.

Getting a chiseled six pack is attainable, but not typically sustainable. There are many myths and facts to getting that desired washboard stomach.

Myth: Doing a 1000 sit ups or crunches a day will get you a flat tummy and/or six pack.

This is false. If you have a surplus of body fat, you can spend your whole day doing crunches and will still not see the results you desire. That saying “Abs are made in the kitchen”…that is fact! Fat loss is plain and simple calorie deficit. Having your macros properly set up and sticking to them is how you will see visible abs.

Myth: You need special pills, shakes, or wraps.

No, but you can eat a balanced diet. Again, get your macros figured out and you will see the results you desire. It is all about your nutrition!!! In my opinion, if these products worked as well as they claimed, then everyone using them would look like fitness models from the neck down.

Myth: Only people with good genetics can have a six pack.

This couldn’t be further from the truth. Neither of my parents were lean mean muscle machines ha ha ha and neither are most bodybuilders. Genetics will determine how your six pack will look, as far as your muscle structure, but it will not determine whether it is attainable. That comes down to discipline and hard work.

Fact: Don’t stop doing core training.

No, ab training won’t make you chiseled, but your abs are still a muscle. If you want to build them up, then core training is necessary. Granted if you do the main heavy lifts like squats, deadlifts, and bench press, then you are already working your core! ;-) There are a ton of stellar core workouts!!! Do your research and find out what you love best!

Fact: You can not spot reduce.

If it is your belly that you are looking to lean out, then understand that you have to lose everywhere. spot reduction just does not exist. I hear this a lot too…”I just need to work my lower abs” This actually doesn’t exist either. Your abs are made up of four sections your Rectus Abdominis, Transverse Abdominis, then your Internal and External Obliques. Also “toning” you can gain muscle or lose muscle just as you can gain fat or lose fat. You can not “tone” a muscle and make a certain area of your body look tighter. To look tighter, again you just need to lose body fat.

Fact: It takes females longer to lose enough fat to see visible abs.

As I stated before, you have to be on a running calorie deficit for a long enough period of time to see visible abs. The amount of time and deficit varies depending on the individual. Basically, you must consume less calories than you burn.

Fact: Your body needs a ton of water!

Your body needs water to keep from bloating and to stay healthy. Make sure to keep your body well hydrated if you want to see results!!!

Fact: It takes time!!!!

Patience is definitely required. It is a process and not one that happens overnight. There is a reason you do not see a ton of people walking around with a chiseled midsection ;-) Discipline, patience, and determination.

It is a process, but I assure you the time and effort ARE worth it!!! This was 5 weeks post competition last year. I plan on coming in better shape this year! ;-)

abs

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*References 
http://www.bodybuilding.com/fun/issa72.htm 
http://www.hoffmanfit.com/six-pack-abs-3-facts-you-must-understand/ 
http://www.shapefit.com/exercise/six-pack-abs-myths-vs-facts.html 
http://impossiblehq.com/5-common-myths-about-six-pack-abs

 

 

Why You Need A Better MultiVitamin #PoweredBySaturnSupplements @SaturnMuscle

I’m sure you have all seen the headlines about several major retailers misleading their customers when it comes to their supplement lines.

Personally, I wasn’t that surprised. Although one is a popular supplement store, I don’t consider any of them supplement experts, nor have I or will I buy supplements there. With as much money as people in the fitness industry spend on their daily supplement stacks, it is imperative to know what you are buying is in fact quality!

My go to for ALL my supplement needs has been and is Saturn Supplements. A trusted source in the fitness and supplement industry for over 25 years! They are available in 20 countries and growing. They offer a unique line of products specifically designed for athletes and health-minded individuals demanding high level performance from themselves and the products they take.

Saturn Certified

I think one of the most over looked supplements, is your multivitamin. Almost half of adults take a multivitamin. I have seen so many who take opt for the lower quality big names, instead of doing their research and finding what is best! Here are several reasons that the big name popular brand multivitamins are not worth the bottle they are filled in….

~ Strange Ingredients ~ Many of the cheaper multivitamins are filled with artificial colors and fillers. You will always see an “Other Ingredients” list on your multi bottle. If it is a mile long, then put it back! The vitamin list should ALWAYS be the long one ;-)

~ Single Small Pill ~ To fit all the nutrition into a small pill, manufacturers will use synthetic ingredients that are A. cheaper and B. take up less room. To make the pills so small, they compress them. To do that they use synthetic fillers and binders. To top it off, most get what is called a”pharmaceutical glaze”, you know to make it pretty and shiny. It is a shellac of sorts. It actually can prevent your body from absorbing the nutrients. A great example is if the ingredients list Vitamin D, it may list D2 which is a synthetic vs D3 which is the same natural Vitamin D your body produces when you are out in the sun.

~ Don’t Always Have The Nutrients You Need ~ There are key micronutrients that you should always look for. Folic Acid, Vitamin B12, Vitamin D, and Iron. These play important roles in preventing chronic diseases like heart disease, cancer, and osteoporosis.

You may be asking yourself if taking a multivitamin is actually necessary? It has been reported that 10% or more of the U.S. population is deficient in these five nutrients: Zinc (12%), Vitamin B6 (14%) Vitamin C (31%), Vitamin A (44%), Magnesium (56%) and Vitamin E, where 93% of the U.S. population simply does not get enough Vitamin E from their diets.

I know I personally do not always eat plenty of veggies and fruit. And with my macro counting, I do have a fiber amount that I have to hit daily, but sometimes I figure out other ways to hit it outside of the healthier options. Therefore, I know that I lack in certain micronutrients on certain days. I also know how important it is to make sure I am covering them. You can look at it as an insurance of sorts. We all know that these micronutrients are important for our bodies to function properly. My multivitamin of choice is Saturn Supplements One-Source

One-Source

It is the absolute strongest Vitamin & Mineral Pack on the market. Saturn’s One-Source delivers! We have established that you cannot always be sure of getting all the nutrients you need from food, and Saturn’s One-Source Pack is designed to enrich your body with a complete dietary supplement-perfect for everyday taking. Each Freshness-Assured packet provides the best that natural vitamins and minerals have to offer. I love these, because it has everything you need in a convenient ready to go packet. There is no pill sorting, no extra pill case, or thinking required. Just grab and go! No yeast, no preservatives, and no artificial colors. What it does have is everything you need to ensure you are a well being, healthy, powerhouse!

Do not forget your mini’s! You definitely want to make sure they are getting all of their micronutrients as well. As a parent, I always want to make sure Zoe is as healthy, if not healthier than me. That’s where Saturn Supplements Children’s Yummy Vites come in ;-)

Children's Yummy-Vites

Saturn’s Children’s Yummy-Vites formula is designed to provide children with a natural source of daily multivitamin nutrition. Each serving is packed full of the most important daily nutrients including Vitamins & Minerals A, C, D, E and Zinc. Saturn’s Children’s Yummy Vites are naturally sourced in both color and flavor and are the most delicious tasting gummy bears available! There are 5 delicious flavors, grape, lemon, orange, strawberry, and cherry.

I always have the peace of mind that no matter how our diet is for the day, we are covered. I love knowing that every morning we are putting our health first as a family.

Do you take a multivitamin? What benefits can you see in having your family take a quality multi?

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*References ~  http://lpi.oregonstate.edu/f-w03/multi.html ~  http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/making-the-most-out-of-multivitamins ~ http://www.cncahealth.com/explore/learn/nutrition-supplements/how-to-choose-the-right-multivitamin-5-key-steps ~ https://www.saturnsupplements.com/