*Be Who you want to be and Surround yourself with people that support you *

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For me Erin Stern is example of the kind of woman that bodybuilding was meant to have. From the beginning she has fought to be the best. As a young girl Erin loved to ride horses, but she didn’t just ride she would run next to them and jump fences with them. Athletic from the beginning her parents suggested she try out for the high school track team.

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Motivation when not renewed continuously can waver quickly and sometimes dwindle completely until we give up on our goals. This is just fine when your goal your trying to achieve is a short one that does not need to be continued once reached, but in the world of fitness a short no need to maintain goal is not only unrealistic it is none existent. It is a bumpy, curvy uphill battle that we must fight every day, every time we eat, get on cardio or step foot in the weights room. With this being said a dwindling motivation is not an option so here are a few steps towards renewing it, rejuvenating it and pushing through those motivation barriers that creep up on us like a shadow in the night.

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1. Protein Crepes

2. Chili

3. Italian Meatloaf

4. Hardboiled Eggwhite Tuna Salad:

5. Egg Drops Soup

Bonus Dessert recipe!!!!

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A Girls Guide to Supplements

For most women the reason we even walk into the gym in the first place is not so that we can look Huge and cut like the guys we dream about and see in magazines, no we go to the gym to achieve something much greater, confidence in the way we look and feel. A good, hard, training regimen is the only way to get a perfectly lean body, and it releases all those endorphins that make you feel awesome afterward. At the root of getting lean however, 80% of you program is actually nutritional. What you do not hear about with most nutritional programs is the power of the supplements you take. By adding these 10 supplements to your overall program you will be able to develop more lean muscle, accelerate your fat loss, and improve your overall health.

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The worst experience I ever had in a gym was when I was a newbie and walked into a large gym for the first time. I knew I had been taught I should weight train not just do cardio but I just had no idea what I was doing. I walked around blindly not sure where to start and finally just went and got on the treadmill since that was what I had done so much in the past. My goal today is to keep you from making the same mistake. Every person deserves an opportunity to walk into a gym with confidence and be successful. Here are five tips to ensuring a safe, successful and fun gym experience.

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it was spring, 2001 in Federal Way, Wa. Where I began my quest to get in shape and gain some muscle onto my 5'7', 150 pound frame. I had no intention of becoming a bodybuilder; I just wanted to look like a professional wrestler, namely Triple H! I had no intention on standing on stage, in my underwear, in front of hundreds of people and flexing my muscles, that was not my goal. While training at Bally Total Fitness in Federal Way, WA, all that changed. While working out one morning, I spotted two guys posing and flexing in the mirror on the lower level of the gym and I remember saying to myself Read More

Many people now a day know Phil Heath as Phil “The Gift” Heath, Mr. Olympia 2011. For those of us in the fitness and bodybuilding industry we know where the name “The Gift” came from. From the moment Phil stepped on the stage in 2003 as a bodybuilder he is yet to do a show in which he does not take home a trophy. Phil Heath is the prime example that greatness is not limited to one aspect or goal in our life. Greatness is a combination of certain attributes that can carry you to success no matter what you strive to do. Read More

Physical activity of any sort from a friendly soccer game to bodybuilding to the super bowl exposes a person to a variety of influences that promote water loss. The level of excursion to the environment to the clothes you wear all have an impact on how much water will be lost and can ultimately effect whatever it is you are doing. Also keep in mind that there are certain attributes of a person that can affect water loss such as age, weight, and even gender has an effect. Since the body prefers to maintain a certain core temperature, this excess heat must be dissipated to the external environment. Hence exercise is always accompanied by sweating.

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In the world of bodybuilding there are a few things that can quickly end a career for even the best and spinal surgery is one of those things. Read More

The most successful athletes of our time rely on many strategies to channel their strengths and talents into their workouts, diets, and other aspects or their training in order to become the best of the best the most important of those strategies however is a positive mind. Read More