Top Her Couture

  You’ve trained, followed your diet, and you are set to hit the stage!  Focused - poised - and then your connector snaps.  Or your earring breaks!  Or your suit disconnects and unravels! Things can happen unexpectedly and here are few things to pack in your bag to ensure you are prepared for even the craziest UH-OH. 1.   Scissor and thread kit.   For $6 have piece of mind complete with thread, needles, scissors, and more! 2.  Set of similar or same connectors to your suit.  Rhinestone connectors are not necessarily designed for what competitors use them for.  I have seen and had connectors break show day.  Have an extra set on hand just in case 3.  An extra set of earrings .  I personally bring a few sets with the hopes of getting to join the Sunday winners circle photo shoot. 4.  Backstage tanning touch up kit.  While getting sprayed from host is recommended keep in mind there are often thousands of competitors. ...

By now, the gyms have let up with the influx of  'new year, new you' patrons.  Which gives way to the regulars and the determined gym goer.  So why the two week to a month rise in traffic?  Well the simple answer is New Year's Resolutions.  And why does is typically taper off at the 2-4 week mark?  That answer is assumably more complex. I have observed this trend for over a decade.  A slew of pumped people with resolutions to get fit.  Many of which resolutions are ill planned and unobtainable within a 2-4 week stent.  Looking for quick results even if they have never been to a gym a day in their life.  Setting unreal goals with unreal timelines! Fitness journeys take time and preparation!  To win your journey here are some tips: Prepare to prepare! Find ways to cut down the tedious fitness tasks to give you more time in the gym to work. I love these compartment shaker bottles .  I have 3-4 of the compartments and prefill them ...

  With Santa coming in a month - it might have you wondering what to get your favorite gym goer.  Here are some of my top gym gifts for 2022. 1.  Iron Bull Strength Weightlifting Belt You can end up spending hundreds on a weight belt.  Here is a very economical option that comes in four fun colors for women.  You can also get matching wrist straps .  I opted for mint on both.  In my experience - both are of great quality and an affordable price.  I will say if you are planning on really leaning up in the mid-section and are at the low end of a particular size on the size chart - go one size down.  My small is already at its smallest and likely will purchase a second in XS.   2.  Hydrarank Half Gallon Water Bottle These are my go to water bottles!  Because they are a half gallon, I never have to wonder how much water I have drank in a day.  I usually finish two of these a day!  The sleeve is easy to wash, comes in...

  My supplement stack!  Training requires more than just going to the gym.  It requires supplements, vitamins, nutrition, and a strong mental focus.  Of course not everyone is in the gym to compete.  There are different levels of intensity just depending on your goals.  Regardless, taking some supplements and having the right tools will aide in your fitness journey no matter what level you are at. Protein Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.  There are creative ways to use protein powder - shakes, pancakes, muffins, and even desserts!   I really love the taste and consistency of Nutrex IsoFit .  This whey isolate tastes amazing, easy to mix, and also has EAA + BCAA for recovery.  Those looking for a plant-based protein, try Nutrex Plant Protein .  I also use Humapro Tabs - gr...

  It’s been over four years since I have taken the stage.  We welcomed our daughter 2019 and while I didn’t stop going to the gym; training was different.  Less intense, less organized!  I went when I could which was not as often as I like.  We have some basic equipment at home.  If you are like me, trying to train at home is distracting - I'd get sucked into laundry or noticing dirty baseboards and the list goes on! Fast forward to 2022. Our toddler is a little human and doing more independent tasks.  Leaving me more time to get in the gym how I like to.  With that comes more intentional training, more precise supplements, and some much deserved ‘me time’.  It feels good to be training more regularly and with intentions!  I think about joining the stage again.  Not sure when as I would have to start all over from a local show to get my bid into a national show.  The ever growing sport likely has changed in these last four year...

Maybe you are an Oh-Oh-Oh-reo fanatic or hitting the Keto trail hard.  Maybe you are just a die hard cookie-holic!!   Lenny & Larry have added some new flavors and recipes for cookie lovers everywhere. Available in Vanilla & Chocolate "Introducing The Complete Cremes™ from Lenny & Larry’s . Crunchy cookies with a creamy filling offering a healthier twist on your favorite sandwich creme cookie. Each serving offers 6g plant-based proteins and 1/3 less sugar than the leading brand on equivalent serving*. *Compare 14g sugar per labeled serving of leading brand with 6-7g sugar per labeled serving of Complete Cremes." "Introducing your newest guilt-free addiction… a plant-based Keto Cookie™ with 3g net carbs! If you are living gluten free, eating keto or just watching your sugar, you will love every bite of this low-carb, vegan treat."  These also pack 8g of Protein with three delicious flavors-Chocolate Chip, PB, and Coconut! Have you tried ...

Pre-workout Energy! Tried a few different pre-workout boosters and my go-to is still Optimum Nutrition's Amino Energy. No crash energy Great flavors - partial to Grape , Orange , and Watermelon No beta alanine itches or rash - I happen to be very sensitive Great for post workout! I cannot get enough of this post workout treat from Dymatize - All 9 Aminos .  It magically appeared in our pantry [thanks hubbie] and decided to give it a try. Great flavor - we order Orange-Cranberry and Watermelon Non GMO, no dyes, gluten free Can be used pre, intra, and post workout Verified free of banned substances via Informed Choice Protein Protein Protein! The taste is something you may have to get used to but so glad we switched to Paleo Protein .  Check out my recipe for a great post-workout shake . Gluten Free, no hormones, paleo ingredients Natural Collagen 26g of protein per serving free of dairy, whey, and soy *As an Amazon Associate, I receive a small po...

Being healthy is so important whether pregnant, training hard in the gym, or just an everyday good habit.  We recently switched our protein to PaleoPro's Aztec Vanilla Protein due to an onset of what we think are new allergies.  We also wanted better gut health from a cleaner protein.  So many brands have extra fillers and additives making it hard to pinpoint a problem if there is any and can become hard to digest. PaleoPro Protein claims: 26g of protein per serving. no dairy or whey or soy. pastured grass-fed beef. no added hormones. minimal processing. paleo ingredients. natural collagen. totally delicious. gluten free. I am not going to lie, the taste has to grow on you.  To help with the taste, my go to is an Almond Butter, Banana, Vanilla Protein Shake. Ingredients: 1 scoop  PaleoPro Protein Powder Half a Banana 1 cup of ice 1 cup almond milk [could substitute for your milk of choice] 1 tablespoon of Almond butter [could subs...

It's that time of the year for Pumpkin Spice and everything nice!  For a limited time , Lenny & Larry have released a whole mouth full of nice.   Enjoy 20% off your entire order by using  BA78787 at check out - For New Customers Only! If you are already a cookie monster, enjoy  $10 off $50+ order, code:  10AMB50 , $20 off $100+ order, code:  20AMB100 , or $40 off $200+ order, code:  40AMB200  by going to Lenny & Larry's . Hurry before their pumpkin patch is empty!

    +   + = PB & Jelly  CALORIES 157  |   FAT 4g  |  CARBS  20g |  SUGAR  0g  |  PROTEIN 15g *1 wrap, 1 tsp bolero, 1 tbsp pb    + = Peaches & Cream CALORIES 161  |   FAT 0g  |  CARBS  16g |  SUGAR  12g  |  PROTEIN 20g * 1 tsp bolero, 1 cup CC + + + = Banana Walnut Pancakes   CALORIES 332  |   FAT 16g  |  CARBS  30g |  SUGAR  2g  |  PROTEIN 18g *1/2 cup oats, 1 tsp bolero, 1/4 cup walnuts, 3 egg whites +    =Berry Parfeit   CALORIES 171  |   FAT 0g  |  CARBS  16g |  SUGAR  8g  |  PROTEIN 22g *1 5.3 oz bowl, 1-2 tsp of Bolero  Go to BOLERO  and enter HYDR8AV at check out for 10% off every order made!   

Most people have no idea that many things associated with smell also make great flavors.  More and more edible flowers are popping up in culinary creations.  Lavender Ice Creams.  Marigold Lollipops.   Hibiscus Frostings.   These fragrant and edible delights go beyond the sense of smell and can add a pop of yum to your palette.  I use a variety of Bolero flavors as well as steeped dried buds one can usually get at any natural or whole foods grocery store. Rose Jello 1 Packet Rose Bolero 1 Packet of Knox Gelatin 4 cups of water [pre-mixed Bolero] 1. Stir until dissolved 1 packet of Rose Bolero into pitcher of water [about 1.5L] 2. Follow Instructions on Knox Gelatin Box Boil 3 cups of Bolero Rose water Place 1 cup of cool Bolero Rose Water in separate bowl Sprinkle 1 Knox packet over cool Rose Water Let Sit Slowly add boiling Rose Water Stir for 5 minutes until gelatin is completely dissolved. Place in pan or setting container Put in ...

If you truly want to get fit - learn how to work out and eat right.  When you commit to losing weight and leading a healthy lifestyle [consistently exercising and making better eating choices], many doors will open to help you stay on track and keep you motivated. While group fitness offers great work-outs, you will have better success in the long run if you invest in a personal trainer.  Personal trainers typically offer a wide variety of services that tailor to each client’s individual needs.  Group fitness is not going to make sure you have good form or teach you the proper way to lift weights. Personal trainers offer a support system, they are educators, teachers, and offer a consistent stream of motivation to keep you amped and help you achieve your goals.  They are there to listen, to hold you accountable, and develop a relationship with you.  Personal training is in fact personal. Why not group fitness?  Because each person moves dif...

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Are you tired of guessing whether your vitamins and/or supplements are working?  About 57% of people who invest in a normal regimen of supplements are throwing their money away.  The lack of research and quality materials in many supplements today can actually be hurting us more than it is helping us.  Consumer Labs just found that 62% of Supplement Manufacturing Sites did not pass FDA in one way or another. If I am going to spend money every month on supplements, I want to know that they work.  I finally found something that is back by research and has science based results.  Yes, I was skeptical!  But after suffering over a decade from folliculitis and adult acne; I am confident to say, "I have new skin."  I am just one of thousands who is a result. Contact me today to start your journey to the new natural.  Do this before the 20th and receive a FREE pack of these vitamins with your first order [a $72.99 value] as well as $100 toward oth...

The works suits average $1000-$1200 Basic suits start at about $135-$175 Want to compete?  You have heard that it can be pricey but might be a little blindsided by exactly what details will cost to get you looking your best on stage. C heaper is NOT better :  Many people look for a bargain when it comes to getting ready for the stage.  Cutting costs on any part of getting stage ready can leave you wasting money.  I have seen my fair share of make-up gone wrong, suits not fitting correctly, awkward posing, and tans too light. Do your research :  Look through their portfolio.  Do not hesitate to contact them and ask a ton of questions.  Find someone who fits your style.  Not all designers, MUAs, trainers, etc will see your vision nor are all of them well versed in what belongs on stage. Registration Fees :   $75-$300 - depending on what show you are doing, local or national, the fee for each class is required. NPC C...

Cease & Desist by tophercouture With the nation wide shelf pull of herbal/vitamin supplements from 4 major retailers, it brings up more questions than answers.  These proclaimed 'lab tested' products raise whether many of their supplements still on the shelves contain anything their label says.  In fact, if you try to Google to find any clinical studies on any of these products, you will come up empty handed.  If you are taking any of the listed products, please stop!  They could be causing more harm than good. CLICK HERE FOR THE FULL CEASE & DESIST LETTER When taking supplements, educate yourself. Do your own research!  5 Tips To Pick The Right Supplement For You : Multi-vitamins are meant to provide nutrients our diets might be lacking. We want them to mimic food as closely as possible. Certain nutrients, like vitamins C and the B’s, only last in the body about 4 hours. Thus, we need to keep the body topped up throughout the...

Getting enough fiber is something not many of us think about.  If you are a small percentage of the population that does think about it, chances are you are not getting enough. Adults typically require anywhere from 20-35 grams of fiber a day.  Sadly, the average intake is between 14-15 grams.  About half of what people should be taking to maintain a healthy diet. [ WebMD ]  So why is fiber so important? Fiber is a full body benefit provider.  It helps large & small intestine digestion, protect the heart, regulate blood sugar, maintain weight, and has a powerful immune booster.  It also has been linked to being a natural fatigue and cancer fighter.  Wow!  Fiber helps Diverticulosis, Cancer[multiple forms], Diabetes, Constipation, Syndrome X, and more!  So we know we need fiber.  We know how much, but what gets us our daily serving? It would take almost 10 large apples to reach the daily intake; or 6 sweet potatoes; or 6 cup...

There has been debate for many years on whether multivitamins and other supplements are a waste of money due to their lack of evidence of even working.  Some are even causing us harm.  Over half of the customers in a $28 billion dollar industry are wasting their money due to the lack of evidence in decades of studies and constant " nutrient gapping " with supplements composed mostly of fillers and additives [Did you know Centrum One-A-Day has over 20 fillers in it and the cheap minerals/vitamins used are nearly impossible to absorb?].  Until today. . . . Things got a little clearer with the profound and life enhancing study by Melaleuca and its Peak Performance Pack(s).  They are making a substantial impact in the supplement & multivitamin market.  It now has evidence based results contrary to years of research and industry hype.  This is the only known supplement to have such amazing results to date. Clinical Study There is no time like NOW ...

 VS   Electrolytes are the smallest of chemicals that are important for the cells in the body to function and allow the body to work. Electrolytes such as sodium, potassium, and others are critical in allowing cells to generate energy, maintain the stability of their walls, and to function in general. They generate electricity, contract muscles, move water and fluids within the body, and participate in myriad other activities. The concentration of electrolytes in the body is controlled by a variety of hormones, most of which are manufactured in the kidney and the adrenal glands. Sensors in specialized kidney cells monitor the amount of sodium, potassium, and water in the bloodstream. The body functions in a very narrow range of normal, and it is hormones like renin (made in the kidney), angiotensin (from the lung, brain and heart), aldosterone (from the adrenal gland), and antidiuretic hormone (from the pituitary) that keep the electrolyte balance within those normal lim...

Originally introduced for those with active, athletic lifestyles and fitness regimens, the Freiburg Study demonstrated that the effects of the Peak Performance Pack can benefit adults of every age. In fact, initial findings point to measurable benefits in many of the body’s core systems.   Benefits in as little as 60 minutes! For nearly a century, supplement manufacturers have been saying that the benefits from supplementation are strictly long range—that the true benefits of the nutrition they offer will take years to truly manifest. Melaleuca broke that mold with the Vitality Pack 90-Day Challenge—promising you could feel a difference within 90 days. Now Melaleuca takes that promise where it has never been before. The Freiburg Study shows that many of the incredible benefits of the Peak Performance Pack are measurable in the body in as little as one hour! Think about that! Your health begins to improve within just 60 minutes! And those benefits were found in all participants, n...