Summer/Fall 2014
Fit Cowgirl Magazine
Features
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The preview of Lauren Neil’s column who just happens to be former Miss Rodeo Nevada 2010
16 Fit Fashion
Fashion for the gym by Wrangler
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14 In the Gym ...
20 Dumbell Blast The ultimate dumbell workout
Meet Cover Girl Melissa Lynn Metcalfe Cover: Melissa Lynne Metcalfe Cover Photo above by: Laura McClure Below: Lauren Neil From “In the Gym” Former Miss Rodeo Nevada 2010
24 Summer Smoothies Start the Cowgirl Fit Challenge Contest
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30 Cowgirl Fit Help Find fashion, accessories and nutritional helps in your quest for cowgirl fitness!
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Cowgirl Fit...
from the editor...
Fit COWGIRL Summer/Fall 2014
e-magazine
Susan Gentry Founder Editor-In-Chief Jeannie Flynn Assistant Editor Robert Gentry Assistant Editor
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Contributors Jeannie Flynn Devanie Gentry Lauren Neil
elcome to the launch of our Cowgirl Fit e-magazine! Cowgirl Fit is an online magazine catering to the country girl who loves to stay fit or who wants to get fit! Filled with fitness tips, recipes, workout fashions and fun information just for the cowgirl, Cowgirl Fit is the perfect fit for you!
Photography Contributors Laura McClure
We are so excited for this new magazine for the Cowgirl! We figure July is the perfect month to launch a Cowgirl Fitness magazine! Our cover girl, Melissa Lynne Metcalfe is a Beach Body Coach who also happens to be a cowgirl! Also, we are excited to introduce Laura Neil, former Miss Rodeo Nevada 2010 who will be a contributor with her own column in each issue. This issue also has great smoothie recipes, workouts, fashion and more!
Advertising Quinton Charles
Read us on your tablets, Ipads, computers and phones. We are available at your fingertips. Take us to the gym or out for a ride. You can follow us on Facebook by going to www.Facebook.com/cowgirlfit or on our website at www.cowgirlfit.com. Please spread the word about us!
Susie
Susan Gentry Editor-In-Chief
Art/Production/Layout Country Productions
Send editorial submissions to: info@cowgirlfit.com For Advertising: info@cowgirlfit.com Country Productions P.O. Box 841 Washington, UT 84780 Email: info@cowgirlsinstyle.com
Copyright 2014 Country Productions/Cowgirl Fit e-magazine. Cowgirl Fit does not assume liability for articles, products or services advertised within.
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Cowgirl Fit Look Get the Cowgirl Fit look with our tank tops. Use them for your workout or for fashion! Black with silver writing or black with pink writing.
www.CowgirlFit.com
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February/March 2014 | www.CowgirlsInStyle.com
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In the Gym with Lauren By Lauren Neil Miss Rodeo Nevada 2010
Cowgirl Fitness
Introducing Lauren Neil, former Miss Rodeo Nevada 2010 and Certified Fitness Trainer and Health Coach.
Tips and Tricks to a Healthier YOU! tarting a fitness journey can be a confusing and overwhelming process. The hardest part can actually be taking that first step out the door and learning to live a healthier lifestyle! So, where do you start?
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1.) Set a goal – Do you want to lose weight? Build muscle? Train for a sport or to help your horses in the arena? Compete in a competition? 2.) Research – Find people with similar goals that have been there, done that. How did they start their journey? What made them successful? 3.) Reassess the way you eat - Cut out processed foods, wheat, sugars and alcohol. I tell my clients to live by the 90:10 rule. 90% of the time, you eat clean and stick to healthy options and 10% of the time enjoy birthday festivities or a BBQ with friends! 4.) Find a gym, workout partner, or physical activity to get you moving! 5.) Find someone to hold you accountable. Whether you share your goals and progress through social media or you tell someone you trust. Having someone who will tell you put down 14 | Cowgirl Fit | Summer/Fall 2014
the cookie when you are having a weak moment, or who will make sure you worked out that day is a huge help! Last but certainly not least, have faith in yourself and your abilities to change. Goals are not achieved over night. It takes time, hard work, dedication and not only physical strength, but emotional and mental as well. Enjoy the ride!
Meet Lauren Neil Miss Reno Rodeo 2010 Miss Rodeo Nevada 2010 Top 10 at Miss Rodeo America 2011 Certified Personal Trainer and Health Coach BS Community Health Science and Wellness Coach Certification from the Institute for Integrative Nutrition
Lauren’s Workout Biceps, Back and Core • 5 minute warm up • Bicep Curls – set of 15 reps, 12 reps, 10 reps, then 8 reps. o In between each set, do 15 full sit ups • Single Arm Rows (each arm) - set of 15 reps, 12 reps, 10 reps, then 8 reps o In between each set, do a 1 plank until failure • Spider push ups (when going down in a push up, bring one knee to your elbow on the same side) 4 X 15 o In between each set do 30 seconds of bicycle crunches • Flat Back Fly’s – set of 15, 12, 10, and 8 reps (light weight) o In between each set do a set of 15 reverse crunches • Bicep in and outs – 4 X 30 seconds. Begin with arms at your sides with elbows at 90 degrees. Extend elbows out so your arms are straight, palms up. Bring arms back to 90 degrees and repeat. o In between each set, do 1 minutes of mountain climbers • 15 minutes of HIIT cardio to finish strong and most effectively burn fat!
Recipe
Clean Eating Chicken Salad – serves 1
- 4 oz. shredded baked chicken breast or canned white chicken - 2 oz. Plain Greek Yogurt - 1 wedge of lemon juice - 1 wedge of lime juice - 1 tbsp. chopped walnuts - 1 tbsp. chopped onions - 1 medium stalk of celery, chopped - 1 tbsp. tarragon (herb)
Combine all ingredients in a bowl and mix Macros for Chicken Salad only: well. Serve on top of a bed of lettuce, in organic Calories: 218 Good Carbs: 8g Good Fats: 7g corn tortillas or on a slice of gluten free bread! Healthy Protein: 33g Summer/Fall 2014 | www.CowgirlFit.com
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Fit Fashion
By: Wrangler
Tank Top Style: LJK318N Collection: Rock 47速 By Wrangler速 Western Color: Oatmeal Description: Racerback tank with skull screen print and rosette. Cost: Approximately $31
Crewneck Tee Style: LWK726B Collection: Tough Enough To Wear Pink By Wrangler® Western Color: Turquoise Description: Short sleeve crewneck t-shirt with “You Can’t Tame This Cowgirl” graphic. Cost: $35
Crewneck Tee Style: LJK310X Collection: Rock 47速 By Wrangler速 Western Color: Vintage black Description: Short sleeve crewneck t-shirt with all over rhinestone crosses. Cost: $35
Crewneck Tee Style: LJK309H Collection: Rock 47速 By Wrangler速 Western Color: Premium heather Description: Short sleeve crew neck t-shirt with steer screen print stones. Cost: $31
www.FitSugar.com By: Susi May Courtesy of Fit Sugar
Meet Cowgirl Fit Cover Girl...
Melissa Lynne Metcalfe Photo By: Laura McClure www.LauraMcclurePhotography.com
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More Information...
But it’s horses that are in Melissa’s blood. Her dad raced Standardbreds and had her on a horse before she could walk. Melissa grew up riding English: Hunters, Jumpers, Pony Club, and Fox Hunting. Always a cowgirl at heart, she discovered Cowboy Mounted Shooting and working cattle. Her skill set has expanded exponentially due to riding in multiple disciplines. She is always up for trying something new and next on her bucket list is Mounted Archery.
Email: Melissa.L.Metcalfe@gmail.com Instagram: melbabyo
orn and raised a Florida girl, Melissa says, “It is convenient to keeping an active lifestyle. I am a Police Officer which [should] require a certain amount of physical activity. I stay active as a Beachbody Coach and outdoor activities such as hiking, fishing, mountain biking, and wakeboarding. “
Ultimately, Melissa truly enjoys encouraging women to live life to its fullest through health, fitness, adventure, and of course, horses. 22 | Cowgirl Fit | Summer/Fall 2014
To contact Melissa for Beach Body Coaching
Also, find her on Facebook
Photo By: Laura McClure
Healthy
Summer
Smoothies By: Prevention Magazine
Healthy Smoothie Recipes If you’re powering up for a workout, hankering for a mid-morning snack, or looking for a way to drink more fruits and veggies, check out these creamy, dreamy smoothies. First up, Banana-Agave Smoothie. Combining bananas and blueberries with creamy, fatfree yogurt and a hint of agave nectar makes for a rich and satisfying smoothie that’s also low in fat. Agave nectar comes from the agave plant–it’s sweeter than honey and can be found in most grocery stores. This smoothie fuels you up with a healthy dose of potassium, vitamins C and B6, and plenty of antioxidants.
Ingredients 1 cup plain fat-free yogurt $ 1/3 cup fresh or frozen blueberries, thawed 2 teaspoons light-colored agave nectar 1 chilled sliced ripe banana Preparation 1. Combine all ingredients in a blender; process until smooth. 24 | Cowgirl Fit | Summer/Fall 2014
Orange Dream Creamsicle
Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused drink. SERVINGS: 1 1 navel orange, peeled Âź c fat-free half-and-half or fat-free yogurt 2 Tbsp frozen orange juice concentrate Âź tsp vanilla extract 4 ice cubes COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth. NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium
Summer/Fall 2014 | www.CowgirlFit.com
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Very Berry Breakfast
Start your day off with a bang with this fruit-packed smoothie. SERVINGS: 2 1 c frozen unsweetened raspberries ¾ c chilled unsweetened almond or rice milk ¼ c frozen pitted unsweetened cherries or raspberries 1½ Tbsp honey 2 tsp finely grated fresh ginger 1 tsp ground flaxseed 2 tsp fresh lemon juice COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses. NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein 25 | Cowgirl Fit | Summer/Fall 2014
World’s Best Smoothie Slurp down this smoothie at breakfast, and you’ll feel satisfied until lunchtime. SERVINGS: 1 1 c plain nonfat yogurt 1 banana ½ c orange juice 6 frozen strawberries COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds. NUTRITION (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat fat, 180 mg sodium
Summer/Fall 2014 | www.CowgirlFit.com
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Just Peachy
Fat-free vanilla ice cream makes this dish sinful and slimming. Skip the spoonful of sugar for a healthier pick. SERVINGS: 2 1 c 1% milk 2 Tbsp low-fat vanilla yogurt ½ c frozen peaches ½ c strawberries ⅛ tsp powdered ginger 2 tsp whey protein powder 3 ice cubes 1. BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed. 2. ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories. NUTRITION (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein
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Watermelon Wonder
Transform a summer fruit favorite into a drinkable delight. Just remember to buy seedless watermelon or remove the seeds before you blend! SERVINGS: 2 2 c chopped watermelon Âź c fat-free milk 2 c ice COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds. NUTRITION (per serving) 56 cals, 0.3 g fat, 0 g sat fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein Summer/Fall 2014 | www.CowgirlFit.com
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Cowgirl Fit Helps... Cowgirl Fit Tank Black with silver writing or black with hot pink writing. S-XL $19.95 www.CowgirlFit.com
Fashion accessory for the gym! Cowgirl Heart Earrings www.countryhomeade.com
Western Moments速 Cowgirl Water Bottle 24 Oz - Pink Item #: 452-143 $12.98 www.FortWestern.com
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Nicole Lee Teresa ‘Cowgirl’ Carry On Rolling Upright Duffel With Laptop Compartment Today: $80.14 www.overstock.com
Cowgirl Towel www.uncommongoods.com
A little help with your diet! Speeds up metabolism and slows down hunger naturally! http://www.mydoterra.com/601013/
Summer/Fall 2014 | www.CowgirlFit.com
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