photo-6-2Well, I have finally found paradise. Vegas baby – VEGAS!

I know, I know… you’re likely thinking, clubs, booze, and pool parties, that’s only sustainable for a few days. Actually, I haven’t done ANY of that over the last 2 days! I’m in this hot city for some business opportunities and since I’ve been here what I’ve come to realize is how active this city is.

Beyond the bright lights and glamorous hotels – off the strip, is a community of fit residents and more gyms and healthy quick eateries than I have ever laid my eyes on! The backdrop of mountains and trails are intoxicating with the promise of a day of thrill.


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I love this time of year! Memorial Day weekend is always the first beckoning of pool parties and grilling out. With the holiday (and really all holidays), can come a spread of foods, from sugary drinks and cupcakes to cheese and cracker spreads. That got me thinking – what about the other items that we’re eating that we think are our “safe meals” but can be packing on the pounds just as quickly as your favorite dessert? (more…)


  • Great tips and advice. People use too many excuses to get out of workouts. We need to push ourselves and really go after our goal. Great post and keep up the awesome work 🙂ReplyCancel

  • […] Morning Workouts ( […]ReplyCancel

  • Ashley

    Great advice Heather! My fiancé and I get up at 5am each morning. I make us both healthy protein pancakes and he goes to work while I go to the gym for an hour before my busy work day begins. I love this system for us! Preparing our meals the night prior and packing it gym bags is a must. Having everything ready to go in the morning sets us up for success!ReplyCancel

    • Totally Ashley! My husband travels during the week now which is such a bummer because we used to be morning crusaders together! I hope you are well and thanks for stopping by 🙂ReplyCancel


If you put in the work – you will be amazed with the results. I started working out on a more regular basis last spring, incorporating spin and hot yoga into the mix.  In the Summer of 2012, I kicked it up a notch by incorporating weights into my routine about once or twice a week. Being a super hyper person, I decided I needed a challenge and wanted to push myself past the limits of “I look just fine”. I set my goals in December 2012 and hired on a good friend, who is a personal trainer, to help me down my path of adding muscle and losing body fat.

This journey took from the middle of January to the middle of May. My starting stats were 18.71% body fat and ended at 13.59%, I also gained lean muscle along the way. I was in the gym 6 days a week, sometimes 7, and often twice a day!

So how do you implement this in your routine? Set a goal, stick to it, give yourself check ins along the way – and don’t give up. I’ll get into food, etc. at a later time (believe me – I ate a LOT). Until then – get to it!Heather Stammen bodybuilding



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  • Josh Rhyne

    You’re looking pretty good for a 20 year old! 😉ReplyCancel

I have to start off by saying I had one of the most rewarding weekends of my life. I set a goal for myself in December to compete this year in my first NPC Bikini competition and this weekend – I lived out that goal.

After 4 months of intense training – I entered the NPC Grand Prix Natural in Rockford, IL. There were over 200 competitors in several divisions, bodybuilding, figure, and bikini just to name a few.

60 girls entered bikini (30 in short class – up to 5’4, 30 in tall class – 5’4 and up) and 5 girls placed in each division. While I didn’t place, I learned so much about myself along the way, how unbreakable my drive is, how great it feels to be committed to my healthy lifestyle, and I also met some awesome new people.

I am absolutely going to be competing again this Fall and I’ll post more soon about bikini competing, my workouts, etc. for any of those who are interested.

Here are a few pictures from the weekend  and thanks again for all of my friends and family who have supported me over the last 4 months!

NPC Grand Prix Natural

NPC Grand Prix Natural

Thanks for checking out my blog! I am so excited to be starting this website – it’s been a long time coming. I’ve had requests from friends, family, co-workers – you name it about what I eat and what I do to stay in shape!! I appreciate all the support and look no further than the pages here to find some of those answers.