Worlds Fittest Grandma Body Builder Just Celebrated Her 80th Birthday

Ever felt like you’re too old to do something? Well, you’re not. And Ernestine Shepherd is proof of that. She’s the world’s oldest female bodybuilder, and believe it or not, the iron-pumping grandma recently turned 80.

The octogenarian Baltimorean was born on June 16th, 1936. She didn’t start exercising until she was 56 years old but since then she’s gone on to win two bodybuilding titles. From 2010 to 2011 Shepherd was even declared the oldest competitive body builder in the world by the Guinness Book of World Records!

So what’s her secret? Discipline, determination, and good old fashioned hard work! She wakes up at 3am, she runs about 80 miles (130km) per week and she lives off a calorie-controlled diet of boiled egg whites, chicken, vegetables, and plenty of water. But the true secret to her success is simple: she never gives up. So remember that next time you’re procrastinating about going to the gym.

Ernestine Shepherd is the world’s oldest female bodybuilder

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7 Ways To Get Fit This Summer Without Spending All Your Time At The Gym

It’s officially summer. The days are longer, the sun is out and bikinis are on. This is theseason when you want to look and feel your best.

So, Katrina and I have a few tried-and-true tips to keep you looking absolutely amazing the entire season, without spending all your free time at the gym.

Each tip is a small change to your everyday schedule that will provide massive improvements in the way you feel and look:

1. Long walks on the beach.

You can take walks on the lake, the sidewalk or even just on your way to work. The point is, get outside and go for a stroll. Walking burns a lot more calories than sitting at your desk or driving your car.

We love to take our conference calls while on a walk or pacing around in the office. If you have the option, walk to work or school. Being outside will also give you that extra boost of Vitamin D and a golden glow.

2. Quickies are underrated.

A fast and sweaty workout sesh may be just what you need. A lot of us get into that slump where if we don’t have at least a full hour to workout, we figure it’s not even worth the effort. That’s so not true. In some cases, a 20-minute HIIT workout can be just as effective, if not more so, than an hour run.

With HIIT (high intensity interval training), you can literally torch calories and tone muscles in a matter of minutes. Try ourBurn It Up HIIT for a 13-minute total body sweat sesh. Dial up the intensity even more with the HIIT routines fromBeach Babe 4. All of it can be done from the ultra comfort and convenience of your own bedroom. It’s a win-win workout.

3. Squat while waiting for anything.

Waiting in line at the grocery store? Squat. Long line at the smoothie place? Squat. Why stand when you can squat? (Unless you’re wearing a dress, then you probably shouldn’t squat.)

At the #TIUHQ, we squat whenever there’s a line for the bathroom. It may only be a few minutes, but at least you’re toning your tush in the process.

4. ONOs for all.

A high-protein breakfast is the way to go if you’re planning on keeping the snacking to a minimum throughout the day. Use a quality, organic, non-GMO source for your protein. It’s something you eat every day, so you want to make sure you’re taking in what will make your body happy.

We make ONOs (overnight oats). They taste great and are full of muscle building and satiating protein, and you can make a batch of them in a few minutes the night before. We’re obsessed with our Lemon Honey Overnight Oats.

5. BYOB.

As in, bring your own bubbly. Sparkling water is a lot more fun than regular tap, and if you’re not a fan of the H2O, then it makes it a whole lot easier to sip on, too. We all know we should be drinking more of the stuff, but here’s a little reminder for why you should have it on you at all times:

It hydrates your skin, causing it to look and feel less dry.
Water helps prevent headaches and migraines that can put a major damper on your summer day.
Food cravings lessen when you’re hydrated, keeping you from reaching for that extra handful of chips.
So, grab a liter of sparkling water and keep it by your desk all day long. We like to squeeze a little lemon or lime in to add some extra flavor.

6. Get up and stand up.

Stand up for your tush. Almost anything you do sitting, you can do standing. Standing burns about 50 calories an hour. That may not sound like a lot, but take a second to add up all the hours you’re sitting.

If you’re working or in school and sitting for six to eight hours a day, that’s a potential of 300 to 400 additional calories burned if you stand. Plus, you have so much energy and better posture as a result.

Moral of the story: Hop on out of your chair, and do a little standing. Maybe even throw in a few squats while you’re at it!

7. Don’t forget about your ‘do.

The easiest way to give your hair that extra summery glow in seconds is to spray on some sea salt spray. A few spritzes a day plus some mild tousling of your hair will leave you with a sexy, just-out-of-the ocean ‘do.

You don’t have to run 10 miles a day, eat only kale or go bankrupt from green juices in order to be healthy this summer. Just remember to add these seven tips, and you’re ready.

We’ll be seeing you squatting in the coffee shop line!

If you want even more guidance on how to look and feel your absolute best this summer, check out our Nutrition Plan. It’s packed with ridiculously tasty recipes that will make you question whether or not they really are healthy for you. (Don’t worry, they are!)

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20 easy food swaps to help you eat healthier

Think you eat well? The truth is, most of us could do a lot better. Some 87% of American adults fall short on the recommended intake of veggies, according to data from the Centers for Disease Control and Prevention, and 92% of us are missing the mark on whole grains. But you don’t need radical meal makeovers to improve your dietjust some subtle, strategic ingredient switcheroos at every meal. “Small ways to fill in those nutritional gaps can make a huge difference over weeks and months,” says Cynthia Sass, RD, author of Slim Down Now.

Try these easy, delicious ideas for breakfast, lunch, dinner, and snacks, plus our favorite carb-smart sides, chain restaurant swaps, and salad bar swaps. You’ll pack in more nutritionand you just might shrink a few sizes, too.

Instead of: Nonfat fruit yogurt

Try: Low-fat or nonfat Greek yogurt topped with fresh berries and unsalted nuts
Benefits: Greek yogurt has nearly double the protein of regular yogurt (9 grams vs. 17 grams per 6-ounce serving) for greater staying power; fresh berries add antioxidants and fiber; and nuts provide healthy fats that slow the release of natural sugars into the bloodstream. Plus you’ll drop nearly 12 grams of added sugarand all for the about the same number of calories.

Instead of: Fried egg on a toasted English muffin

Try: Hard-boiled egg and avocado on a sprouted whole-grain English muffin
Benefits: Sprouted grains have more protein, fiber, and micronutrients (such as folate, vitamin C, and essential fatty acids), and fewer carbs than plain English muffins. Can’t find sprouted? Go for whole grain (just make sure whole wheat or another whole grain is the first ingredient). Adding a quarter of an avocado provides healthy fats so you’ll feel more satisfied. Boiling the egg instead of frying it in butter eliminates heart-clogging saturated fats. Boil a bunch at once and keep them in the fridge so you can prep this meal quickly in the a.m.

Instead of: Cheddar omelet with two eggs

Try: Veggie avocado omelet with one egg and three egg whites
Benefits: You’ll pack in more proteinthree egg whites have nearly 10 grams of protein, compared to 6.3 grams for a whole eggwhile being cholesterol conscious. An omelet is a great way to sneak veggies into breakfasttry spinach, mushroom, and bell pepper. Plus, you get healthy monounsaturated fat from the avocado (which is also high in potassium and a natural de-bloater). Eliminating the cheese saves 115 calories and 5 grams of saturated fat per ounce.”

Instead of: Store-bought smoothie

Try: Homemade smoothie with 1 cup fresh fruit, a handful of veggies (kale, spinach, celery), 1 Tbsp. almond butter, and 1 cup almond milk or Greek yogurt
Benefits: Making your own smoothie means more veggies and less fruitso you’ll get fewer calories and less sugar, along with plenty of filling fiber. The almond butter provides good fat, which makes you feel satisfied, and which you need in order to absorb many of the antioxidants from the fruits and veggies.

Instead of: Pre-packaged sweetened oatmeal

Try: Homemade oatmeal: Blend together 1/4 cup rolled oats with 1/4 cup unsweetened whey protein powder; add 1/4 cup hot coconut milk (from the dairy aisle); top with a small apple, sliced or chopped, and 1 tsp. cinnamon
Benefits: You’ll ditch the added sugars of the pre-packaged stuff and, by adding protein powder, actually displace some of the oatmeal, trading quick-burning carbs for slow-burning protein. Coconut milk, besides being delicious, adds good fat (medium-chain triglycerides) that boosts metabolism and good cholesterol; the apple provides vitamin C and over 4 grams of fiber; and cinnamon has many health perks, including that it slows stomach emptying and improves insulin sensitivity.

Instead of: Chef’s salad with bacon and cheese

Try: Green salad with salmon, tuna, or sardines
Benefits: The word “salad” doesn’t guarantee nutrition. Swap out the bacon and cheese for fish. It provides the same proteinor moreand adds omega-3 fatty acids, which boost mood, help reduce inflammation in the body, and may help with weight loss (and a 2014 analysis found that we don’t get enough omega-3 fatty acids in our diets). Second best choice is grilled chicken, another lean protein that will save fat and calories over bacon and cheese.

Instead of: Meat and cheese sandwich on a roll with mayo

Try: Meat or cheese sandwich open-faced on whole grain bread with mustard, lettuce, and tomato
Benefits: Eliminate one source of animal protein to halve your saturated fat. Swapping out half the breadand choosing whole grain over whitecuts out around 15 grams of carbs and doubles fiber, which can help lower blood sugar and cholesterol. Dropping mayo for mustard saves saturated fat. If you add hummus instead, you also get more flavor, protein and fiber; add guacamole instead and you get heart-healthy fats and fiber. Lettuce and tomato add phytonutrients plus extra fiber, so you’ll feel fuller longer.

Instead of: Creamy tomato soup

Try: Black bean soup with a dollop of low-fat Greek yogurt
Benefits: Ditching the cream base halves the calories, and beans add tons of filling fiber plus antioxidants, vitamins, and minerals. “Beans are pulses, and studies show that people who eat them tend to weigh less and have smaller waistlines,” Sass says. Switching up the cream for a scoop of Greek yogurt still delivers calcium but without all the saturated fat.

Instead of: Beef burrito on a flour tortilla with sour cream

Try: Bean burrito bowl with veggies and salsa
Benefits: Ditching the flour tortilla saves up to 350 calories and 58 grams of processed carbs. Pick beans and veggies instead of beef to lose the heart-clogging saturated fat in red meat and score a major boost in both filling fiber and vitamins (beans are one of the highest-fiber foods you can eat). With salsa over sour cream, you get extra nutrients for fewer calories and less fat.

Instead of: Sushi with spicy mayo

Try: Sashimi with wasabi and miso soup
Benefits: Sushi is made with white rice, which offers little nutrition for its 29-gram carb, 133-calorie per quarter-cup price tag. Spicy mayo can add 99 calories and a whopping 11 grams of fat per tablespoon. Sashimi is just the fishwith all its lean protein and omega-3 fatty acids. Top it with wasabi, which is anti-inflammatory and certainly clears the sinuses. Pair it with a small bowl of miso soup; studies from Cornell University show that people who begin a meal with broth-based soup get fuller faster and eat less overall.

Instead of: Meatloaf made with ground beef

Try: Meatloaf made with ground turkey, mushrooms, and pureed spinach
Benefits: Turkey has less saturated fat than beef (choose at least 93% lean); the veggies add moisture, flavor, vitamins, minerals, antioxidants, and fiber, and allow you to eat less meat. When you mix pureed baby spinach into the ground meat, you won’t even taste it.

Instead of: Pepperoni pizza on white-flour crust

Try: Veggie pizza on cauliflower crust
Benefits: A cauliflower crust replaces white processed carbs with veggies, upping fiber and other nutrients. Cruciferous veggies are also anti-cancer and heart-healthy, protecting the branches of blood vessels against buildup of plaque. Save on saturated fat by skipping meat toppings (or try a vegetarian “pepperoni”just watch the sodium) and swapping out some of the mozzarella for smaller amounts of a more flavorful cheese like Parmesan.

Instead of: Spaghetti with beef meatballs

Try: Zucchini noodles with turkey meatballs (plus oats) and added veggies
Benefits: Switching from beef to turkey saves saturated fat, as does displacing some of the meat with rolled oats (use them as you would bread crumbs), suggests Lauren Slayton, RD, author of The Little Book of Thin ($14; Make sure to use a low-sugar tomato sauce. “Zoodles” replace carb-heavy pasta with a fresh vegetable that has vitamins, minerals and filling fiber. If you can’t live without real pasta, mix in noodles made with whole wheat, black beans, quinoa, or almond flour, for more fiber and fewer carbs. Top with flavorful veggies of your choicetry bell peppers, broccoli, tomatoes, mushrooms.

Instead of: Fried chicken

Try: Chicken dredged in almond or chickpea flour and baked
Benefits: You’ll save mega calories and carbs and get some added nutrients and fiber. Baking instead of frying slashes calories and prevents the formation of certain cancer-causing compounds which may develop when cooking with oil at high temperatures.

Instead of: Pork stir-fry with store-bought sauce

Try: Shrimp stir-fry with homemade sauce
Benefits: Lose the high-fructose corn syrup and sky-high sodium by making your own super-easy stir-fry sauce: 1 Tbsp. rice vinegar, 1 Tbsp. orange juice, 1/2 tsp. minced garlic, 1/2 tsp. grated ginger, and 1/8 tsp. crushed red pepper (or to taste). Shrimp has way less fat than pork and boasts inflammation-fighting omega-3 fatty acids. Use frozen shrimp to make this dish super fast and super cheap!

Instead of: Potato chips

Try: Roasted chickpeas or edamame
Benefits: Whole chickpeas or edamame, roasted in the oven with a bit of vegetable oil spray and sea salt until they’re crunchy, make a delicious, savory snack that boasts more fiber and vitamins than any chip. Not in the mood to DIY? Try The Good Bean Sea Salt Flavor Crispy Crunchy Chickpeas ($16 for 18 ounces; or Seapoint Farms Dry Roasted Edamame ($21 for 12 4-ounce pouches;

Instead of: Crackers

Try: Popcorn
Benefits: Popcorn is a whole grain, while crackerseven those made from whole wheat or ancient grainsare a processed food. And because popcorn is filled with air and fiber, it’s very filling, delivering long-lasting crunchy satisfaction. (Use salt sparingly.)

Instead of: Cheese and crackers

Try: Cheese and apple slices
Benefits: You lose the refined carbs of the crackers, which will just turn into sugar in your body, and gain instead a fiber- and vitamin-rich whole food with its own natural crunch and sweetness.

Instead of: Fruit-flavored gummies

Try: Dried fruit or low-sugar fruit leather
Benefits: Trade in artificial colors and flavors and added sugars for real fruit or low-sugar fruit leather and you’ll ditch near two-thirds of the calories, two-thirds of the carbs, and over half the sugar, and gain filling fiber and vitamins. (Keep the portions smallabout the size of a golf ball.)

Instead of: Granola bar

Try: Trail mix made with nuts, seeds, unsweetened dried fruit, and/or dark chocolate chips
Benefits: Though homemade trail mix may have more fat than a bar, it’s heart-healthy mono- and polyunsaturated fat from nuts, which also provide long-lasting energy from protein, something you won’t find in a bar that’s primarily oats or puffed rice. You’ll also lose the added sugars many granola bars are loaded with. Just stick to a handful of trail mix (about 1/4 cup) because the calories add up.
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First Female Ninja Warrior Finisher

You may not currently lay awake at night dreaming of completing the Ninja Warrior course, but now, you just might. Jessie Graff was the first woman to complete it in 2014 and is an insiration to many. Not just women, many men cannot achieve this same feat. It’s an achievement, no matter the gender. 

Click the following link to watch her crush it:

Wonder Woman – For The Win

Join The Greatest Army Of All Time

Welcome to The Fit Chick Army


Our first ever blog post and I couldn’t be more excited! As some of you may know already, we started out just as an Instagram account providing motivation, inspiration and training tips. From there we evolved.

Having gained nearly five thousand Instagram followers over the last 6 months we are excited to continue to grow our online community. We have had many of our followers contact us and ask about training programs and diet plans. Fortunately for them, I am very active in the fitness industry and have years of experience training myself and others at a professional level. My husband to be also owns a fitness company and we decided, after much debate, to start a new fitness business with women as our primary customer.

As I write this, my main man is staring at me from across the table, making faces and procrastinating working on one of the programs we hope to offer very soon! As long as we can focus and get it done! :p

A little more about us: A competitive swimmer for many years and a national level athlete in rowing and kayaking. I dedicated many years of my life to training hard and being the best. Now, two degrees and a diploma later, I work with Mark Michaels (Ares Fitness & Supplements Inc) developing programs for men and women looking to better themselves. Mark, who is an elite tactical athlete has more than a decade in the Armed Forces, 6 years as a personal trainer and just as many as a business owner and entrepreneur.

We have a lot of work to do to make this dream a reality, but we won’t stop until it’s achieved. Simply put, the more women we can train and help reach their health and fitness goals, the happier we are. That is our soul mission.

More posts to come, we will continue to work on our website as it is not quite complete. Please be patient while we work through this.