Ashley Johns: An Amazing Transformation Story!

I was searching through Bodybuilding.com’s site one day in April 2010 and came across Ashley Johns’s Bodyspace page and was instantly inspired. She has done a complete 180 with her fitness lifestyle and her progress pictures were jaw-dropping! I’ve attached some for you to see.

I immediately reached out to Ashley just to express to her how inspired I was and to let her know she had done a great job. We became friends on Facebook and I continued picking her brain and getting to know her better. At the time, she had just become a personal trainer after leaving her job at a bank and it reminded me a lot of myself because that’s the route I want to take!

In just over the course of a year she’s made some pretty great achievements – she’s even graced the pages of Shape magazine!

I figured she’d be a wonderful person to feature on my blog so I interviewed her and she was more than willing to share her outstanding story. Read on to learn more about Ashley and how she got to where she is today! PS – Ashley is a BEAUTIFUL person inside and out!

Ashley (before)

Ashley (after)

Name: Ashley Johns

Age: 29

Height: 5’9’’

Weight: 149 lbs.

Fitness Achievements:

- Lost more than 40 lbs. & took control over my mind and my life

- Bodybuilding.com transformation of the month (which you can read here:http://www.bodybuilding.com/fun/female-transformation-ashley-schutz.htm)

- Muscle & Strength transformation of the month
- Chosen as Bodybuilding.com model for Lift Life Ad Campaign, 2011
- Invited to be a part of the first ever Team Bodybuilding.com
- Getting my personal trainer certification; going from a personal banker to a personal trainer, never giving up despite hitting a major plateau, coming to find I have so many food allergies, and a sluggish thyroid. Always taking control and matters into my own hands

- Representing bodybuilding.com in Shape magazine, January and February 2011 issues
- Competed in Figure and Bikini Competitions
How and when did you get started with fitness?

In January 2009 I decided I could no longer live overweight (around 180 lbs.). I started working out and never stopped.

What keeps you motivated?

Always finding new information and educating myself! Motivating and inspiring myself to find new ways to be empowered to move forward and achieve more. Being a healthy role model always helps me push harder, too.

What does your diet look like?

I eat complex carbs in morning and around my workout and proteins throughout the entire day as well as healthy fats. I eat 5 times per day about every 3 hours. I have fruit in the morning and taper off by lunch. I drink tons of water - 2 gallons a day is always my goal. No processed foods, limited liquor & alcohol, and no sugars except fruit in the morning and sometimes as a snack.

Which supplements do you take?

I take Jack3d as a pre-workout drink when I need a boost as I am allergic to caffeine. I take BCAAs (Branch Chain Amino Acids), fish oil, and a multivitamin, too. I get my supplements all from bodybuilding.com of course! They ship super quickly!

What does your training program look like?

I do HIIT (high intensity interval training) 3-4 times per week and lift heavy 5 times per week. I switch up my program every 4-6 weeks. When I feel tired or unmotivated, I take a break for a week and come back refreshed. Rest is super important!! 
Who inspires you?

UK Fitness Model Kelly Rennie inspires me. We have been friends for a while and she has been there for me through many questions and is a genuinely beautiful, healthy woman I think the world of.

Kelly Rennie

Jennifer Nicole Lee (before)

Jennifer Nicole Lee (after)

Jennifer Nicole Lee also inspires me because she is a savvy businesswoman who took control of her life and makes big waves in the industry. Her story from overweight to where she is now is incredible. I met her at the Arnold (Arnold Sports Festival, which is the largest multi-sport event in the nation and named after Arnold Schwarzenegger). She is such a nice woman. 
What’s your favorite fitness website and why?

My favorite website is www.bodybuilding.com. I am forever grateful for BB for offering Transformations of the Week, which is how I kept motivated in the beginning of my journey. I’ve met others on BB’s Bodyspace, which is a great support system. 

Favorite quote?

“When you come to the end of your rope, tie a knot and hang on.” ~ Franklin D. Roosevelt. The reason I am where I am today is because of this mindset. Never give up!
Any fitness tips/advice for readers?

Educate yourself! Surround yourself with supportive people and steer clear of those who put you down. This is your life, take control, and remember that you can do anything you set your mind to. It's cliché, but the difference between wanting something and setting your mind on it are two completely different things. We all want health, love, and success, but until you work your ass off for it, it's just sitting there to be desired by most of the population. Get off your ass and make it happen!

Ashley - Photo Courtesy of fitoverfat.com

Ashley - Photo Courtesy of fitoverfat.com

Not Comfortable Working Out At The Gym? Do It At Home!

After posting Monday’s blog regarding circuit training (CT), someone sent me a message asking me if I could provide her with a home-based CT routine. Based on research and lots of reading, here’s what I sent her (and this can be used by men, too!):
 
You can perform this circuit from the comfort of your own home! Try this routine for the next four weeks and perform it anywhere from 2 to 3 times each week. I wouldn’t do this routine any longer than that because your body will hit a plateau. All you’ll need is space; everything can be done with your bodyweight! This is a total-body workout. Depending on your levels of activity, aim to perform anywhere from 2 to 4 sets of 8 to 12 reps and rest about 30 to 60 seconds in between exercises. Here are the moves and their explanations:
 
Side Bridge with Abduction – you’ll lie on your left side with your elbow directly beneath your shoulder and legs stacked. Make sure your core is tight and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line. Lift your right leg at least 6 inches, lower, and repeat. Complete all reps and then repeat on your right side – this will be one complete set.
 
Wraparound Touch Ankle - Stand with your legs together and bend your right knee 90 degrees so you're balancing on your left leg. As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips. Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, and then repeat on your right leg. That's one set.
 
Double Stop Pushup - Get into a pushup position with your hands slightly wider than your shoulders and your back straight. Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second. Continue lowering until your chest is only a couple of inches from the floor. Pause, then push back up to the halfway point and pause again before finally pressing back up to start. If that’s too hard, start out doing the move with your knees on the floor.
 
Push Up Bird Dog – Get into another pushup position with your hands slightly wider than your shoulders and your back straight. Get your core tight as you extend your right arm and left leg. Lower them both, but not your torso, and repeat, lifting your left arm and right leg. Continue alternating until you've completed 8 to 12 reps on each side. That's 1 set.
 
Windshield Wiper - Bend your knees and lift your legs until your thighs are above your hips. Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor, then bring your legs back to center. Next, lower them to the right. Alternate until you've completed 8 to 12 reps on each side.
 
Supine Row - Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees. Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor. Lower and repeat.
 
Let me know if you have any questions! Be sure you are doing your cardio, too! This will help get you better results. Make sure you are drinking LOTS of water and eating well! Good luck!
 
 

Circuit Training: A Shortcut to Fitness?

I completed an upper body circuit workout tonight. I really enjoy circuit training (which I’ll refer to throughout this blog as CT) because it makes the time go by faster, it’s usually a quicker workout in general, and it keeps things interesting!

CT is a high intensity workout, which means you’re burning more body fat – and don’t I love that! You are working so many different muscles with high reps and only get a little amount of time for recovery. CT is great for people looking to get active and powerful!

CT even helps with building muscle and developing strength and endurance! It will help you get leaner and muscular.

You even have the choice to perform CT in the comfort of your own home or in the gym. You can perform it with just your bodyweight or you can choose to use dumbbells, machines, resistance bands, barbells, plyometrics, aerobics, Swiss balls, medicine balls, etc. You could even combine these, too – dumbbells & machines or dumbbells & bands, etc. There’s LOTS you can do!

What I love about CT is that it’s good for ANYONE at ANY age! Of course you just have to tailor it to your own needs and goals.

CT offers variety and it’s a good change to what your normal routine usually consists of. Remember: shocking your body helps in staying away from reaching a plateau.

CT doesn’t have to be only for upper body either. It can be for the lower body, total body, or even just specific parts of the body – abs, biceps and back, chest and triceps, shoulders, etc.

Here’s an example of a total body workout that you could try: 

Squats – 3 sets of 20

Seated Row – 3 sets of 20 (can perform these with bands – just connect the bands to something sturdy and sit on the floor and perform the row exercise)

Pushups – 3 sets of 15-20 (really concentrate on using your chest muscles and if you can’t do a regular pushup start out by doing the girl pushup)

Dumbbell Shoulder Press – 3 sets of 20

Band Curl or Dumbbell Curl – 3 sets of 20

Overhead Tricep Extension – 3 sets of 20

Plank – 3 sets of 1 minute holds

I love CT so much that recently my sister came to me asking to develop a workout for her to get her back into shape. I want my friends and family (and everyone for that matter) feeling good about themselves so I immediately jumped at the opportunity to help her out. I developed a 3-day full body workout for her to start out with, and what I wrote above is actually part of her workout.

Do you already do circuit training? What do you love about it?

Sexy Legs & Glutes: How To Get Them

We all have our "problem" areas (although I hate referring to it that way) and mine are my legs and glutes. They aren't really "problem" areas, but that's the area I really want to build up. I like nice, shapely glutes and legs and I want them... and I WILL HAVE THEM! With the right diet, training, and cardio I'm definitely on my way. 

I've decided to start training my legs twice a week - once heavy on Mondays or Tuesdays and the other time light on either Thursdays or Fridays. This week I trained them Tuesday and tonight, Friday. I liked what I did tonight because, again, I was switching it up. I try never to do the same routine twice. If I do, I won't do it for a very long time. I love to always keep my body guessing and I absolutely love being sore. In my opinion, I always feel like I've really had a great workout if I'm left feeling sore. That's not the same for everyone, though. 

For legs today, I did the following: 

Leg Press (feet together and high up on the platform): 3 sets of 12 reps with 5 partial reps on the last set. Partial reps are when you just burn out the muscles and instead of completing the full range of motion, you do part of it. 

Smith Machine Lunge (front foot very far forward): 3 sets of 12 reps each leg with 5 partial reps on the last set. 

Cable Kickbacks (squeezed at the top of each one): 3 sets of 15 reps each leg with 5 partials on the last set. These are a personal favorite. 

Fire Hydrant superset with leg kickback (performed on all fours and really squeezed each rep): 3 sets of 15 each leg

Seated Calf Raises superset with Standing Calf Raises: 3 sets of 20

Of course I completed another HIIT cardio session similar to the one I did last night. I burned even more calories, too! I left the gym dripping with sweat! Ahhh feels so good! 

Here's my inspiration and motivation to get the legs and glutes I want, IFBB Bikini Pro Amanda Latona who has graced the cover of several fitness magazines. She's 32 years old! I think she looks fantastic. 

IFBB Bikini Pro Amanda Latona

And I love this quote she said: 

SHARE WITH ME!! What does your leg day look like in the gym??

Want To Burn More Fat But Do Less Cardio? You Can!

With high intensity interval training (otherwise known as HIIT), you can burn more fat in half the time of regular cardio! So get ready to kiss your long, boring 45- to 60-minute cardio sessions on the elliptical machine goodbye and say hello to 15- to 20-minute HIIT sessions! 

Now, this might not be for everyone and there are some people out there who do enjoy their longer cardio sessions, but if you're like me, you want to get your cardio over and done with. Let's face it, I hate cardio! I know it's good for me, my body, and my goals so I do it, but I'd rather spend less time doing it. Thank God for HIIT! 

Instead of doing Insanity this morning, I opted to switch it up and do my own HIIT session after my lift at the gym tonight. I hopped on the arc trainer, which is pictured to the left, and set the time for 20 minutes. Since I was already warmed up from my lift, I only allowed myself 1 minute to "warm up". I jacked the resistance up to the highest point, which is 100, and did the same for the incline, which is 10. Once the clock hit 19:00 I "sprinted" as hard as I could for the next 15 seconds. I returned back to a low intensity "jog" for 60 seconds. The next set, I brought the resistance down 5 to 95. I repeated this for a total of 11 times, which brought me to 5 minutes. The lowest I brought my resistance down was 50 and on the last set I jacked it back up to 100 and instead of 15 seconds, sprinted for 30 seconds. In 14 minutes I burned 200 calories! With 5 minutes left I brought the resistance down to 30 and the incline down to 7 and "jogged" at low intensity. I only burned 55 calories in those 5 minutes. 


If how I just explained it is hard for you to wrap your head around, this might be easier: 


15 seconds of high intensity
60 seconds of low intensity
Repeat another 10 times, followed by a final 15-second low-intensity blast (this is where I just did the very last one for a total of 30 seconds)

In just 20 minutes, I burned a total of 255 calories! The amount of calories you burn depends on the machine you are on, which levels you have it set at, and your weight. So it will vary for everyone. For me, that was pretty good. Had I stayed where I was in the last 5 minutes of my training session, I probably would have burned half the calories and fat that I did. Amazing, right? 

I challenge you to a HIIT cardio session! If you've never done it before, try what I did tonight. I definitely left the gym sweating like crazy, and I felt GREAT! 

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees lose NINE times more fat than those who trained the traditional way (moderate speed for 20-60 minutes)! If you combine HIIT with your weight training program you will boost your metabolism that much more! 

Biceps and Triceps Are On Fire!!

I had a killer bicep and tricep workout tonight! I was so excited to get to the gym after work tonight, but I was so tired. I dug deep and reminded myself of what my goals are and where I want to be at and I quickly snapped out of it. As soon as I walked into the gym at Obie's Fitness, my fatigue went completely out of the window as did any negative thoughts I was having. I know what I want; I  know where I want my body to be. I'm going to get it! 

My arms are dead and that's exactly what I like to feel whenever I leave the gym. To me, that's when I know I've given it 110% and I feel satisfied with my workout. 

I knew I wanted to tire myself out and push through it and that's what I did. 

I performed 4 sets of the following:

Biceps

Dumbbell Curls - 10 reps of as heavy as I could go. If I couldn't reach 10, I'd go down in weight and get it. 

Incline Dumbbell Curls - same as above

Barbell Reverse Curls - same as above. I like this move because it also works my forearms. Not like I need to build those muscles, but I also don't want to be disproportionate. 

Triceps

Straight Bar Pushdown - same as above

Close-Grip Bench Press - same as above

Dumbbell Kickbacks - same

Then I performed 2 sets heavy of the following: 

Biceps

Concentration Curls - 10-12 reps

Barbell 21s - These are probably my favorite bicep exercise. You come up from the hip to the waist and do 7 reps, then immediately go from the waist all the way up to your armpits for another 7 reps, then you do the full range of motion from hip to armpits for another 7 reps, totaling 21 reps. Amazing. Feel. The. Burn. 

Triceps

Rope Pulldowns - 10-12 reps

Dips - 12 reps

I actually performed supersets on everything. Dumbbell Curls with Straight Bar Pushdown; Incline DB Curls with Close-Grip Bench; Barbell Reverse Curls with DB Kickbacks; Concentration Curls with Rope Pulldowns; and Barbell 21s with Dips. And I only rested about 30 seconds in between each superset. By the way, a superset incorporates two different exercises, whereas a normal set has only one exercise. 

Needless to say, I left the gym and could barely lift my arms. I GOT SWOLE IN THE GYM AND I FEEL AMAZING!!! What did you do for a workout today? 

What I Did For A Workout Today

I worked out at Obie's Fitness tonight, which is located in Westbrook, just down the hall from the Stockhouse Station (and pictured above). I was in a workout funk for a little bit, but finally snapped out of it yesterday. I was so drained starting Wednesday of last week and I knew I had to rest. The days I didn't lift, I'd do cardio and the days I didn't do cardio I'd just lift. I did, however, take Sunday off completely and I think that cured me. One thing I've learned while working out is to listen to my body. Whenever I feel super fatigued, I don't push myself and instead I let my body rest. Your body does need that from time to time. The rest is great fuel to jump start your next workout session and give it your all.  


I worked hard with my trainer last night doing shoulders and abs. This morning I woke up and started my day off with week two of Insanity, which is produced from the makers of P90X - Beach Body! I started Insanity last Monday and I really like it. I did miss Wednesday and yesterday's session, but plan on making them up either by doing it on a Sunday (Insanity is a 6-day workout) or just tack it on at the end of my two-month session. Insanity is pretty much all cardio with some core resistance, plyometrics, and stretching. It's a two-month program. The first month is supposedly the easier of the two months. I'm excited to get to the second month to see how insane that one is! I perform Insanity in the mornings. It's a great way to start my day and wake me up! After work is when I lift. I've already seen some difference in my lower half and my core. I feel tighter and I believe my body fat is going down again. Of course my diet is much better, too. It all goes hand in hand! 


Tonight I trained legs, heavy. I started out with a warm-up set of squats, making sure I focused on pushing through my heels so I really targeted my glutes. The area I really would like to focus on and build up is my glutes and legs. I plan to train them heavy one day and about three days later train them light. Eventually, I'll be exactly where I want to be. 


After my set of warm-up squats, I added weight on the bar and proceeded to perform 4 sets of 10 reps all with about 30-40 seconds rest. 


From there I did:


Leg Press - I performed a set of 10 reps with my feet placed lower on the platform and toes pointed out. Then I performed 5 unilateral (one-legged) leg presses on each leg. On my next set I increased to 12 reps with my feet placed higher and toes pointed out, again repeating the 5 unilateral leg presses. My third set was 15 reps of leg presses (lower and toes out) and 5 unilateral. My last set was 15 reps (higher and toes out) and 5 unilateral. 
10 reps with 5 unilateral
12 reps with 5 unilateral
15 reps with 5 unilateral
15 reps with 5 unilateral


Leg Extensions - I started out with 20 reps and low weight. I increased my weight and went for 15 reps. Increased again and went for 12 reps. My last set I increased again and went for 10 reps. 


Lying Leg Curl - Here I started with low weight and went for 15 reps. Increased my weight and went for 12 reps. Increased for 10. And increased for 8. I really pushed myself on these and the leg extensions. I felt the burn!!


Cable Kickbacks/Side Lunges/Fire Hydrant - I superset these. I did cable kickbacks with side lunges and then switched to cable kickbacks and fire hydrants. Looks like this:


Cable Kickbacks - 12 reps
Side Lunges - 10 reps with medicine ball


Cable Kickbacks - 12 reps
Fire Hydrant - 15 reps on each leg


Repeat twice more. 


Seated Calf Raise/Standing Calf Raise - I also superset these. 


Seated Calf Raise - 20 reps
Standing Calf Raise - 20 reps


Repeat twice more. 


Back Extensions - Instead of focusing on lifting with my lower back and working that, I lifted with my glutes and really squeezed them at the top. I performed 4 sets of 12. 


I also stretched for a bit toward the end. I want to become more flexible and I will with time! 


Immediately after my workout I drank my Myofusion Milk Chocolate protein shake with water and ate 25 gummy bears to help restore my glycogen levels. 

Motivation: Where Is It?

Photo Courtesy of helpmegetthin.tumblr.com

So you want to become motivated. You want to start going to the gym and get on that cardio machine. You want to get rid of weight and feel great. You want to fit into those pants you haven't slipped on in more than five years. You want to look in the mirror and finally smile back at yourself because you feel confident in how you look and in how you present yourself. 


First of all, do it for YOU and no one else. YOU are the only person who can make YOU happy. YOU are in control of your life. Secondly, identify what's making you feel the way you are feeling. Is it the beer gut? Or how about those saddlebags? Can you just not get rid of that trouble area? You're always looking in the mirror and picking yourself apart. You think to yourself that you'll never get to where you want to be. Guess what? You're right. You think it, that's exactly what's going to happen. You'll get that beer gut, those saddlebags won't go away, and that trouble area... it's staying! Let those negative thoughts go. 


What do your negative thoughts do to yourself? They bring you down, right? They make you feel even more insecure. 


Turn your negative thoughts into positive ones. Where do you want your body to go? How do you want to feel? Convert all your negative thoughts into positive ones. "I hate my body" to "I love my body" or "I'll never get fit" to "I will get fit". Still don't think it's possible to do this? Here's a challenge for you - DO IT. Remember, what you put into it is what you'll get out of it. Set small goals for yourself so you actually stick with it. Don't just make it a resolution and have it fizzle out a month later. Words and phrases drive action. Make them positive! 


Ok so you have the positive words and phrases down pact. Now all you have to do is put them into action and you're well on your way to being and staying motivated. If you need to, write yourself a note or an email to "get to the gym". Print out pictures of people's physique that you want to emulate and hang them on your fridge, in your cubicle at work, or in your wallet. Let that be a reminder as to where you see yourself. 


Be fit. Stay fit. It feels so good to be healthy! YOU CAN DO IT!

Photo Courtesy of helpmegetthin.tumblr.com

Need A New Ab Workout Routine?

Photo courtesy of SimplyShredded.com

If you're looking for a new ab routine to switch things up because yours has become boring, check this one out! 

I aim to perform my ab routine every other day that I workout. Some people think training abs every day is effective, but like any other muscle, abs need time to rest, too. Here's a routine I've performed several times and I have found to be successful for me. 

• 4 sets of heavy weighted machine crunches - until failure
• 4 sets of reverse crunches on the floor holding a 12lb. medicine ball between knees - until failure
• 3 sets of hanging leg raises - until failure
• 3 sets of standing cable oblique twist - 15 reps each side
• 2 sets of standing barbell oblique twist - 15 reps on each side

Photo courtesy of SimplyShredded.com

Which Supplements Do You Take?

In addition to my diet, I take supplements. The way I work out and diet, my body still needs to get its nutrients from outside sources.

Purchasing supplements as often as I do definitely gets expensive. If I’m out of something and I forgot to order it, I’ll just run over to the Vitamin Shoppe, which is located across from the Maine Mall in South Portland , ME. I never go to GNC anymore because their prices are outrageous and I can find the same or similar products at Vitamin Shoppe.

Sometimes purchasing items online at Vitamin Shoppe can be cheaper than buying directly from the store. I’ve included both links to each shop. Just hover over each of their names above and click on the link.

I mainly buy from Top Supplements Online, which is owned by Cape Cod Nutrition and based out of – you guessed it – Cape Cod , MA . Their products are inexpensive and they ship quickly. Within at least 15-20 minutes of me placing my order, I receive an email telling my order has been processed. Shortly following that, it’s been processed and shipped. I usually receive it within a couple of days. Sometimes they are either out of stock of a certain flavor I’d like, but then I realize it’s good to switch things up, so I just opt for the other flavor instead. They have never once been out of an item I needed. The other added bonus with ordering from Top Supplements is the free packets of supplements they give me! I actually get excited and look forward to my package because I never know what I’ll get to experiment with. It’s nice because it lets me decide if I’d like to continue trying something they’ve sent me a sample of.

I’ve also purchased from BodyBuilding.com and find their prices to be pretty similar in comparison to Top Supplements.

I am extremely anxious for the Portland Nutrition Corner store to open! PNC is opening July 1^st and they are located right near the new Buffalo Wild Wings in South Portland ( 85 Western Ave. ). The two guys who own it – Chris Morley and Chuck Martin – are fitness gurus so you know they know their stuff, which is important, especially for people who don’t know the first thing about supplements or exercise. Here’s what their About Us section on their website reads:

Chris Morley is a fitness enthusiast who has worked in supplement/vitamin retail for the last 10 years. He has managed the main (Cape Cod) Nutrition Corner store in Hyannis for the last seven years and knows everything there is to know about the products he sells. Chris is also an accomplished Drug-Free Competitive Bodybuilder and serves as a knowledgeable and reliable resource to many athletes and also to a large customer base of various needs ranging from basic general health to competitive athletics.

Chuck Martin received his B.S in Health and Fitness at UMaine Orono with honors in 2005. He is a Drug-Free IFPA Professional Bodybuilder who earned pro status after an overall victory at the 2010 OCB Spirit of America Bodybuilding Championships. Chuck has spent his whole adult life learning about and living health and fitnessusing proper supplementation as a staple. He is a great resource for any of your supplementation needs and much more!

The supplements I’m currently taking are:

·         Calcium – this is a nutrient that’s essential for strong bones and for supporting your body’s critical functions like controlling your blood pressure and maintaining your heartbeat. Ninety-nine percent of your body’s calcium is store in your bones and teeth. This calcium makes up your bone bank. Over the years, calcium is deposited and withdrawn from your bone bank depending on your needs. If you’re not getting enough calcium, your bones will become thin and weaken.

·         Vitamin C or Ascorbic Acid – this is a vitamin that’s required for the proper development and function of many parts of the body. It also plays an important role in maintaining proper immune function.

·         Biotin – I just recently (a month ago) started taking this for healthier skin, hair, and nails. I honestly haven’t seen much of a difference. I might eliminate this from my diet.

·         Fish Oil – these pills have been linked to several health benefits, including heart and blood health. It’s filled with omega-3 fatty acids.

·         CLA – CLA stands for Conjugated Linoleic Acid and reduces fat and preserves those muscle tissues. I really like CLA as it also increases your metabolic rate, decreases abdominal fat, enhances muscle growth, lowers cholesterol and insulin resistance, reduces food-induced allergic reactions, and enhances the immune system.

·         Multivitamin – these are great to take every day to make sure you’re getting the amounts of vitamins and minerals that your body needs on a daily base.

·         Protein powder – my all-time favorite is Myofusion by Gaspari Nutrition. Chocolate is my favorite. Cookies and Cream is ok. Strawberry is doable. I want to try Chocolate Peanut Butter. YUM. I also keep the Labrada’s Lean Body for Her protein packets in my car in case I can’t get to my next meal in time. I’ve tried this in both Strawberries and Cream and Vanilla flavor and I love both of them! They definitely have great flavors. I hate GNC’s Amplified Wheybolic Extreme 60 in Vanilla. It tastes awful, but I keep it in my drawer at work “just in case”.

·         BCAAs – Branch Chain Amino Acids! I take Scivation Xtend. I’ve tried it in Grape, which isn’t too bad, definitely tolerable. I am currently taking it in Blue Raspberry – delicious! It helps speed recovery; enhance ATP production and promote cell volume; reduce muscle breakdown and cortisol levels; reduce fatigue and lactic acid levels for longer, more intense training; support lead body mass along with immune and digestive health; promote better absorption of protein; and decrease soreness.

·        Super Pump 250 – my favorite pre-workout drink! I drink it in Blue Raspberry, but have tried Grape, which is good, and Lemon-Lime, which is way too tart for my liking. I definitely highly recommend using a bathroom after drinking this and before working out. You very well might need it. They don’t nickname it Super Dump for nothing… just sayin’.

Which supplements do you take, if any? Are there any you’d like to try, but aren’t sure which ones you should?