re you looking for well made, unique western merchandise or services for your cowgirl or cowboy lifestyle? Goinwestern.com is a wonderful place to find these businesses owned by individuals and families. The want your business so they do their best to give you excellent customer service, quality products in a timely manner. And who doesnâ€™t love one stop shopping. You can choose from a list of categories to narrow down your search and then pick from the businesses listed in that category. You are sent directly to their website as soon as you click on their logo. Pick a category, pick a store. So easy. Or maybe you own a western business or service and would like to have it listed on Goinwestern.com We would love to have you as part of the Goin Western Family. You send me the correct size logo, your website and any other sites you use for your business, we write up a business description add your links and thatâ€™s it. I invoice you when its ready. Its for one year and then you can renew if you wish to do so. No business is too big or small. And our one year fee has NEVER been lower. Anyone can afford it! So lets get your business listed and start talking about it. Contact me, Tina Lambing, at firstname.lastname@example.org 417-546-1702
16 Cowgirl Fit
Challenge ... Meet the winners of the last Cowgirl Fit Challenge
Meet Cover Girl Susie McEntire
20 5 Favorite WOrkout
Moves Workout moves to help you become a better endurance rider
Cover: Susie McEntire-Eaton Cover Photo above by: Mark Eaton
22 Susie McEntire
Meet Country Artist and Fitness enthusiast, Susie McEntire
Below: Devanie shows 5 Exercise moves
32 Healthy Recipes 38 Fit Fashion
Find fashion for fitness and riding with Noble Outfitters comfortable Fall line.in your quest for cowgirl fitness!
42 Walden Farms
Great food that is fat free and sugar free.
32 10 | Cowgirl Fit | Summer/Fall 2015
from the editor... Summer/Fall 2015
Susan Gentry Founder Editor-In-Chief Jeannie Flynn Assistant Editor Robert Gentry Assistant Editor
e are so excited to be featuring Susie McEntire-Eaton on the cover of this issue of Cowgirl Fit! What an inspiration. She and her husband Mark are avid fitness enthusiasts and show some of her secrets to staying fit.
Check out some of the Fall fashions from our friends,. Noble Outfitters. They have comfortable clothing for both riding and working out! Also we are featuring the winners from the last Cowgirl Fit Challenge. What an awesome group of women! We had team winners and also an indvidual winner, so 3 pairs of Stetson boots were given away and many pounds were lost!
Contributors Jeannie Flynn Devanie Gentry Lauren Neil Photography Contributors Laura McClure Art/Production/Layout Country Productions Advertising Quinton Charles Send editorial submissions to: email@example.com
Have you heard of Walden Farms? They have an incredible line of low-fat, sugar free foods, such as their sauces, dressings, dips and more! Yummy food and non of the guilt!
For Advertising: firstname.lastname@example.org
We hope you are all staying fit and riding in style! Until next time, see you on the trail!
Country Productions P.O. Box 841 Washington, UT 84780
Susan Gentry Editor-In-Chief
Copyright 2014 Country Productions/Cowgirl Fit e-magazine. Cowgirl Fit does not assume liability for articles, products or services advertised within.
12 | Cowgirl Fit | Summer/Fall 2015
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.
14 | Cowgirl Fit | Summer/Fall 2015
February/March 2014 | www.CowgirlsInStyle.com | 13
owgirl Challenge Heather 1st Place Team Winner Age: 26
I began eating healthier by cutting out most processed foods and started snacking on fruits and vegetables. I love to eat cucumbers and papers raw. I also quit drinking pop and starting drink more water. I began doing 30 minute workouts with a home workout program call Insanity Max 30. It has helped me gain so much more energy and I will continue to stick with it. Before
After Stetson Boots won! Starting Weight: 145 lbs. Ending Weight: 125 lbs.
1st Place Team Winner Age: 22 During Cowgirl Fit I did a half marathon! I hate running but I really had a great time and it kept me focused on training. And now, I am running a Spartan race and the Disneyland 10k AND Before half marathon. Having goals makes motivating yourself a lot easier. I also notice that if I sign up for something and spend money, I am more likely to hold myself accountable for it.
The TinkerBell 1/2 Marathon. I did this half way thru the challenge. I am now signed up for other races.
Stetson Boots won!
Starting Weight: 186 lbs. Ending Weight: 171 lbs.
Summer/Fall 2015 | www.CowgirlFit.com | 17
1st Place Individual Winner Age: 45 I’m 45 years old, and am the proud mommy of 3 gorgeous girls. Like most everyone else, I have struggled with my weight for years but things got much worse when I hit the big 40. Anyway, my two younger daughters are rodeo royalty, therefore always having photos taken of them. I never wanted to be in those photos because I was so ashamed of how I looked. When I saw the cowgirl fit challenge, I was so excited! I was motivated to participate with ladies who live and love the lifestyle I do. My biggest challenge was learning to love water. I NEVER drank it. NEVER!! Soda was my go to comfort. There were days I wouldn’t want to exercise... but knowing I had a partner depending on me pushed me to do it anyway. This challenge changed my life. I have started doing things I never thought I could do. I’m competing and actually winning on my horses and I’m running 5k races! And best of all, I’m learning to love myself. That alone was worth the effort. After
Stetson Boots won!
Starting Weight: 204 lbs. Ending Weight: 186 lbs.
Summer/Fall 2015 | www.CowgirlFit.com | 19
Favorite WOrkout Moves
Clothing by Noble Outfitters
1. Stretching First and foremost, donâ€™t forget to warmup with some stretching. Make sure you wear comfortable clothing.
2. Ball and Band While on a stablility ball, balance yourself while pulling on a exercise band. Pulling the band to your stomach will increase arm strength. Perfect for keeping arms strong for working with young inexperienced horses. 20 | Cowgirl Fit | Summer/Fall 2015
3. The Plank: In a push up position lay on elbows and toes hold for at least 30 seconds. A full body workout.
4. Superman Lifts: Lift hands and legs as far off the ground as possible and then back down.
5. Side Leg Raises: Lift leg up and hold then go up and down with leg 25 times. Summer/Fall 2015 | www.CowgirlFit.com | 21
Susie McEntire With Permission www.susiemcentire.com Photos: Mark Eaton
Come spend a day with Susie McEntire-Eaton. Find out her tips for living a healthy, happy life
t 57, fit and healthy Susie McEntire is tearing it up in the gym and on stage. Many know her from her beautiful singing voice and also as the younger sisiter of Reba McEntire. But, many don’t know that she is a dedicated gym rat so to speak. We will get more to Susie’s dedicated workout regiman later on. Susie’s smile is a genuine one -- and a familiar one. With more than a passing physical resemblance to her sister, Reba McEntire, Susie also shares her big sister’s
Raised on an Oklahoma ranch, Susie began singing as a teenager with her siblings, Pake and Reba, as the “Singing McEntires.” In 1980, after graduating from Oklahoma State University, Susie was again singing with her sister who, by this time, had become a country superstar. In addition to performing concerts for sold-out crowds, they made television appearances on programs such as “The Johnny Carson Show,” “Hee Haw,” and “The Grand Ole Opry.” Susie says, “I learned so much in this short period of time –
“We have to tend to business and the people we love but we also have to take care of ourselves. So I am on my way to get it back not because of body image, TV or magazines, but because it is good for me and the ones I love. If I love those around me, I will take care of myself for them. Mark, my kids and grandkids deserve me at my best and not some sluggish version of me.” ~Susie McEntire musical giftings. But Susie has directed her talents to the country gospel side of American Roots music garnering much acclaim from her peers and fans alike. In addition to numerous awards and nominations from TNN, GMA, and CCMA, Susie has been named “Artist of the Year” several times in the field of Positive Country Music. She has also scored four #1 singles on the Positive Country radio charts. However, more than her notoriety, it is Susie’s kindness and determination in the midst of difficulties and her genuine compassion for others that inspires people around her.
little did I know that this travel time with Reba would help to prepare me for my own solo career in music.” Susie is not only known for her singing talent, but is an avid fitness enthusiast. “We have to tend to business and the people we love but we also have to take care of ourselves. So I am on my way to get it back not because of body image, TV or magazines, but because it is good for me and the ones I love. If I love those around me, I will take care of myself for them. Mark, my kids and grandkids deserve me at my best and not some sluggish version of me.” Summer/Fall 2015 | www.CowgirlFit.com | 23
Getting to the workout, in her own words...
y workout partner is Mark my husband. I can’t talk about this very long without mentioning him. He is a former Level 2 Crossfit certified trainer with a lot of other certifications and a lifetime of fitness and athletic activity. In fact, when we met he owned a gym in Washington. So, he writes all our workouts and designs them around how I am feeling, where I am sore and or in this case, if I need to get rid of stubborn pounds. His style is encouraging, driven and balanced. I feel supported without being coddled or treated like a client. He pushes without being military. He makes it fun and calls me to my best. Then he does the same workout and drives himself just as hard. Always with a smile. And sometimes a grimace. At the end of the workout we are more connected as a couple. It’s fun.
Before I met Mark I had let myself get to happy and took the governor off my fork. I ate to comfort myself and to fight boredom. After just ending years in an abusive marriage I was traveling on my own and making my own money. A footlong chili dog and a large soda sure helped get me down the road a ways but it was also slowing stealing life from me. I was about 50 lbs overweight and it showed when I couldn’t reach down and grab my bags off the floor on an airplane or walk up a hill for an amazing view of town without being out of breath. Reba challenged me, I heard her and began to do something and quit being a victim to my month. I decided to “cowgirl up” and face my issues head on and not use food as a pacifier to make me think I was OK.
“We do a lot of body
I met Mark somewhere in that time period and he said if I was serious to let him know and he would help. Well, I had been doing a cute little workout with soup cans and a big blue ball and drinking smoothies and basically starving myself. The weight came off but I was skinny-weak and still lacked energy and was out of breath. I started doing his workouts and things changed quickly.
We use a Crossfit framework and weight squats. Air general philosophy. I don’t know how it goes, but all I know is we Squats is what they don’t isolate movements to preare. Learning how vent injures. All of our movements to do these right so are whole body multi-joint sorts of things. I hear him say “No trihelped me with my cep kickbacks or leg extensions”. knees and lower back.” Not really sure what those even ~ Susie McEntire-Eaton are! All I know is I am injury free even though I can be a little achy because my late 50’s is creeping up on me you know.” We met at a job I was doing in Cannon Beach, Oregon. We do a lot of body weight squats. Air Squats is what He was from Seattle and came down to visit a friend. they are. Learning how to do these right so helped me His friend let me know he was coming and asked me with my knees and lower back. Get online and study a if we could save the chair between he and I for Mark. proper squat. My fitness started with that. 5 minutes later he be-bops in and after catching up with old friends around the table said “well I guess you We are either pushing something, pulling something, must be the music?’ I said I was and excused myself for getting down and getting up, running or walking, row- Sound Check. That was about it, other than I noticed ing or hiking, with load or with just body weight. All of he was not wearing a ring and was pretty cute. The next it very real life stuff. Like getting up off the floor with day we talked some and slowly grew a friendship over one’s children or grandchildren or being able to quickly time. It was very organic, unscripted and casual for me. grab them or two of them and get to safety or close to He was safe and not flirty. At about the 15 month mark the front of the line at the fair. I notice my strength we got serious and were married back at Cannon Beach when I put boxes up in the attic. Up they go over my 18 months after we met. Pretty cool story of God orhead easy as pie. chestrating circumstances. 24 | Cowgirl Fit | Summer/Fall 2015
Warm Up and stretching 10 -15 minutes Some strength training. Dead Lifts, Squats or Presses. Then a intense short workout lasting between 15 - 30 minutes. Lay on the floor for a while to recover and off we go.
This week workouts were:
Monday: Strength - 5 sets of 5 reps Deadlifts. 135 lbs. Workout - 500 meter Row, 100 Kettlebell Swings - 80 Step Ups - 60 Sit Ups - 40 Push Ups - 20 Pull Ups with bands. - Workout time was 19 mins. Tuesday: Strength - 5 sets of 7 reps of Presses. 60 lbs Workout - As Many Rounds As You Can in 20 mins of: - 5 Squats - 65 lbs - 8 Push Ups - 12 Kettlebell Swings I did just over 11 rounds. Wednesday: Strength - 5 sets of 5 reps of Squats. 110lbs Workout - 7 rounds of: -10 Ring Rows -15 Walking Lunges -20 Sit Ups -75 Jump Ropes Thursday Rest Friday: Strength - Pull Ups - 5 sets of as many as I can do. Full rest in between. Workout - 1000 meter Row then 5 rounds of: -20 Air Squats -10 Burpees then 1000 mtr Row Saturday: Strength - Push Ups - 5 sets of as many as I can do. Full rest in Between Workout -100 Kettlebell Swings - 35 lbs - 100 Box Jumps 12 inch box - 100 Presses - 35 lbs bar - 100 Sit Ups. Workout time was 29 mins. Sunday Rest.
Push ups on knees
“As you can see our gym is a garage gym. Actually it is a “corner of an old barn” gym. Nothing fancy or shiny. It is like an old fashion Rocky “get down to business place”. It is ours and we love the environment and mood it sets for us. Turn on the music and off we go.” ~Susie McEntire-Eaton
Press with kettle bells 26 | Cowgirl Fit | Summer/Fall 2015
Stretching Summer/Fall 2015 | www.CowgirlFit.com | 27
Family Thanksgiving: Shelby, Alice,Trevor, Susie, Reba, Samuel, Lucchese and friend Breagh
Sample meals of a typical day at home. On waking we almost alway have a cup of good coffee and talk about our day. Right after the workout we make a Protein Green Roughy for 2. 2 scoops of Good Quality Protein Powder 1 cup of Spinach 1 Cup of Kale or Swiss Chard 1 Cup of Carrots Small Slice of Ginger 1/2 Grapefruit 1 Kiwi 1/4 Blueberries 1/4 cup of Strawberries Water to desired consistancy and anything else that is laying around that might jump into the blender. I stop blending before it is smooth. I want my stomach to do some work to break down the food. So it gets stuck in out teeth and sometimes we might even have to chew a little. It doesn’t taste great but I am definitely not in it for the taste. “Food is for fuel” Mark constantly says. Lunch: 4 oz of Chicken or Tuna a plate full of veggies, peppers, grapes, cranberries some seeds or nuts 1/2 an Apple Snacks: 1/2 an Apple and Peanut Butter
Dinner: 4 - 6 oz of Fish or Beef some roasted, steamed or fried veggies. 1/2 an Avocado
We have fun with our preparation and do not suffer. Once I weaned myself off of most sugars, breads, diet sodas and desserts it was not hard to eat like Kings. Of course when we go out or are guests at someone else’s house we eat what we are served and love it. Being rigid is not what I am about. My life is too complicated and we are in too many places to be picky or demanding. We are glad to eat what is served. 28 | Cowgirl Fit | Summer/Fall 2015
Family left to right: Susie, Momma Jac, Alice, Reba.
Photo By: Laura McClure Summer/Fall 2015 | www.CowgirlFit.com | 29
“Made it to the highest peak in all of Great Britain! We summited in a whiteout and 0 degree weather. Can’t believe I did this. So wild. So rewarding. What an adventure. Ben Nevis, Scotland, 2015.” ~Susie McEntire-Eaton
Ingredients 200g / 2 Little Bananas 70g â€“ 3/4 cup Myprotein Chocolate Impact Whey Protein Powder 125g â€“ 1/2 Cup Yogurt (Low Fat Natural or Low Fat Greek yogurt 1 Teaspoon Cocoa Powder (For An Extra Strong Chocolate Flavor) Sweetener Put all the ingredients together in a blender. Put the mixture in the freezer for at least 3 hours. If possible mix it a few times over the 3 hours. You can use crushed pecan nuts as a topping. Calories 136 | 1.3 Fat www.thefitnessrecipes.com
32 | Cowgirl Fit | Summer/Fall 2015
Breakfast Oatmeal Oatmeal Milk Cinamon Raisins Walnuts COMBINe Oatmeal with milk and cook. Cook from directions on oatmeal container. Add cinamon, raisins and walnuts for flavor Cooking Light
Summer/Fall 2015 | www.CowgirlFit.com | 33
Photo: Johnny Autry; Styling: Mary Clayton Carl Cooking Light
Raspberry Chocolate Parfaits Serves 4
2 (6-ounce) packages fresh raspberries, divided 1/4 cup sugar 2 tablespoons fresh orange juice 1 cup vanilla frozen Greek yogurt 1 ounce shaved bittersweet chocolate (about 1/4 cup) 1. Combine 1 package raspberries, sugar, and juice in a small saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 8 minutes, stirring occasionally to break up berries. Place raspberry mixture and remaining package raspberries in a medium bowl; cool 5 minutes in freezer. 2. Place 2 tablespoons yogurt in each of 4 glasses. Top each serving with 3 tablespoons raspberry mixture and 1 1/2 teaspoons chocolate shavings. Repeat procedure with remaining 1/2 cup yogurt, 3/4 cup raspberry mixture, and 2 tablespoons chocolate.
34 | Cowgirl Fit | Summer/Fall 2015
PROTEIN ALMOND-CHOCOLATE CAKES 60g Oats 30g Almond Paste or Almond Butter 40g Low Fat Milk 45g Myprotein Chocolate Impact Whey Protein Powder 5g Cocoa Powder Almond Shavings Cooking Instructions Put everething except the almond shavings into a bowl. Mix thouroughly with your hands. Take some of the mix and make a ‘little cake’ (4 servings). Roll these in the almond shavings. 143 Calories 4.5 Fat By thefitnessrecipes.com
Summer/Fall 2015 | www.CowgirlFit.com | 35
Blueberry Yogurt Sticks 150g Low Fat Greek Yogurt (I used Fage) 150g Blueberries Sweetener (I used stevia) 10 Skewers Put the blueberries on the skewers. Mix the sweetener and the low fat Greek yogurt together. Cover the blueberry skewers with low fat Greek yougurt. Place in the freezer for a few hours. Serve and enjoy. Calories 18 | Fat 0 By: thefitnessrecipes.com
36 | Cowgirl Fit | Summer/Fall 2015
Protein Raspberry-Strawberry Icecream thefitnessrecipes.com
125g Raspberries 250g Low Fat Natural Yogurt 50g Myprotein Strawberry Impact Whey Protein Powder Mix all of the ingredients together. Put in the freezer for +-2 hours. Calories 202 | 2g Fat
Summer/Fall 2015 | www.CowgirlFit.com | 37
By: Noble Outfitters
The Haily Crew Fall 2015
Perfect for riding and working out! www.NobleOutfitters.com
38 | Cowgirl Fit | Summer/Fall 2015
The Lauren Mock Fall 2015
www.NobleOutfitters.com Wine Summer/Fall 2015 | www.CowgirlFit.com | 39
Balance Tights Fall 2015
The Balance Riding Tight is excellent for not only riding, but working out as well. $89.99 www.NobleOutfitters.com
40 | Cowgirl Fit | Summer/Fall 2015
Millions of people are eating healthy the “Walden Way” and raving about Walden Farms Calorie Free Specialties. No calories, fats carbs, gluten or sugars of any kind. www.waldenfarms.com
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Walden Salad Dressing: Eating a salad is healthy, unless it’s topped with high calorie, high fat salad dressings that can easily add hundreds of calories. Instead, eat “The Walden Way” and enjoy a collection of 20 Walden Farms Calorie Free Salad Dressings. No calories, fat, carbs, gluten or sugars of any! Made with delicious ingredients ingredients and natural flavors such as organic soy sauce, ginger, mild Chipotle, lemon juice, cracked black pepper & white pepper, crushed garlic, minced onion, natural blue cheese, sour cream, Dijon mustard, Worcestershire Sauce, dozens of freshly ground herbs and spices, the finest imported and domestic aged vinegars and more...Switch and save hundreds of calories every time,
Walden Farms Mayonaise: Great Taste, No Calories. How do we do it? Rich Natural Flavors. Walden Farms Calorie Free NEW FLAVORED MAYO’s made “The Walden Way” with no calories, fat, carbs, gluten or sugars of any kind are a delicious alternative to high calorie, high fat MAYO’s. Walden Farms NEW FLAVORED MAYO’s are made’ with fresh natural flavors including buttermilk and sour cream, mild Chipotle, Dijon Mustard, real honey, Pomegranate, Cranberry, lemon juice, and so much more. Switch & Save up to 600 calories preparing tuna, egg, chicken, potato or macaroni salad! Delicious on sandwiches, wraps or as a dip
Summer/Fall 2015 | www.CowgirlFit.com | 43
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Fitness tips for the Cowgirl!