Monday, June 10, 2013

Today we have an amazing recipe courtesy of one of our amazing customers Gemma!  Gemma sent us in this delicious protein peanut butter cups made with our gluten-free protein Her Whey!


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Thursday, May 02, 2013

What Will You Remember?

I'm on the plane to the IFBB Pittsburgh Pro right now and am reading a very heartfelt article in Spirit Magazine that is an excerpt from the book, Tell My Sons... By Lt. Col. Mark W. Weber. The book is about a...

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Friday, April 12, 2013

It's Simple...But Not Really

One of the most important principles in bodybuilding and fitness competition nutrition is to eat the right amounts of macronutrients (protein, carbohydrates and fats) for your body. By strictly and...

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Friday, April 05, 2013

The 2013 NPC Natural Ohio is this weekend and we are excited to be represented by Team NLA for Her athlete Lauren Ritchison!  Lauren sent us in a great leg and glute workout that she uses to get herself it to top shape for competitions!

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Wednesday, April 03, 2013

Chest, Shoulders, and ABS by NPC Bikini competitor and Team NLA for Her athlete Lauren Ritchison:


Super Set One:
Dumbbell Shoulder Press: 10x15 15x15 20x12

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Monday, April 01, 2013

 BACK & ABS by Team NLA for Her Athlete Lauren Ritchison


Pre-workout: NLA for Her "Uplift" and one capsule of "Shred Her" fat...

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Saturday, March 30, 2013

Workout Splits That Work With Your Goals

I get a lot of questions about how to set up your training program. As a competition coach - I will tell you that every body is different and I have yet to set two girls up the same way - so,...

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Wednesday, March 20, 2013

Chest Workout:

"I like to do what some would call, "Power-bodybuilding." My initial workout focuses on heavy compound movements, low reps, high sets (its all about total weight lifted). Followed by, secondary isontonic movements aiming for muscle hypertrophy reps...

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Saturday, March 09, 2013

A Humble Fire

Okay…making my official announcement :) I am 8 weeks out from my next IFBB Pro Figure show, the Pittsburgh Pro. It will be my second pro show after making my pro debut at the Kentucky Muscle Pro back in November. In...

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Saturday, March 02, 2013

Competing At Any Cost

There are SO many articles, blogs and literature out there right now about all of the damage that can come along with dieting and training for competitions. Metabolic damage, hormone damage, stress, food...

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Thursday, February 21, 2013

Looking for a high protein, healthy recipe for dinner tonight? We have just the meal for you!

Sauteed Burgers by Amylu Chicken, gluten-free turkey bacon, mushroom, and onion salad.


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Wednesday, February 20, 2013

One of our loyal customers Alexa M. sent us in this amazing recipe for Her Whey protein cups.  These protein cups are a great, high protein, healthy snack for pre or post workout!

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Sunday, February 17, 2013

The 3 C's

I tried out a new yoga studio yesterday to change things up a bit. Anyone that knows or follows me knows I LOVE hot yoga - my love for this started with Bikram yoga. But…I get bored very easily and sometimes I just want a...

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Saturday, February 09, 2013

Against the Odds

This week was all about reflection for me. In the first 2 months of 2013, I signed a sponsorship contract with NLA Performance, was in the final 5 of 400 ladies in the spokesmodel contest in L.A.,...

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Sunday, January 13, 2013

Overtraining & Progression

How to avoid the plateaus

As I'm finally feeling like I'm kicking this cold out the door - I've...

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Wednesday, January 09, 2013


RECOVER-D Power Protein Shake:

-1 cup non-fat milk
-1 tablespoon Peanut Butter
-1/2 cup plain Greek Yogurt
-1 cup frozen mixed berries
-1 serving...

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Wednesday, January 09, 2013

Arms, Calves, and Abs:

1) Alternating DB Curls-4x6-8
2) Machine Preacher Curls-4x8-10
3) Hammer Curls-4x10-12
4) V-Bar Pushdowns-4x12-15
5) Weighted...

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Wednesday, January 09, 2013

Chest, Back, and Shoulder workout for Jan. 7, 2013.

1) Barbell Bench Press-4x12-10-8-6
2) Rack Pulls-4x6
3) Smith Machine Incline Press-4x10-12
4) T-Bar...

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Tuesday, January 08, 2013

Team NLA morning breakfast: Egg White and Turkey Bacon Wrap in gluten-free tortilla!


-Fry 3 slices of Turkey Bacon till almost crispy.
-Scramble 6 egg whites.
-Crumble the...

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Friday, January 04, 2013

Cardio Workout for January 4, 2013:

Find yourself a treadmill.

Total time of workout 15 minutes non-stop.

2 minutes fast pace walk.
2 minutes medium pace walk level 5 incline.
2 minute jog medium pace level 5 incline.
1 minute medium...

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