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Michelle Spindler

12 Essential Squat Variations to Try

Posted on by Michelle Spindler

Without a doubt, squats are the best exercise to build lower-body strength and establish functional movement patterns. When done properly, they target your glutes, hamstrings and quads and incorporate core stability. And there’s no exercise that will make you look as good from behind as squats will. But squats — just like any other exercise — can get repetitive, and if you don’t vary the way you’re doing them by adding weight, changing your leg position, adding additional movements, etc., your body will adapt to that movement pattern and you’ll stop seeing results. To prevent that, here are 11 essential squat variations you can incorporate into your strength-training routine. Master proper form on the basic body-weight squat first, then move on to more challenging variations as you build your strength. Your quads and glutes might be burning by the end (not to mention the potential soreness the next day), but your posterior will thank you.

To read more click here!

7 Lessons From the Most Successful Transformations

Posted on by Michelle Spindler
Training, nutrition, and supplementation constitute a lifestyle. Don’t underestimate any of these in your quest for a dramatic transformation.

When pressed for simple solutions to drastic, lasting body transformations, most experts will tell you there are none—that no single workout, diet, or supplement will help you pack on heaps of lean, clean muscle. They’d be right. There isn’t one route to a new physique. There are many.

Once you accept this concept, it’s time to start narrowing your focus. One approach is to scour journals for methods that are known to work in the sterile construct of the lab. The other, better solution would be to take cues from methodologies that have been tested—and decisively proven—in the testing grounds of the kitchen and the gym.

No offense to the experts in lab coats, but the best solutions are always evident in the physiques they produce. Here are some of the transformative lessons learned from people who have gone through dramatic before-and-afters.

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43 Healthy Meals You Can Eat on the Go

Posted on by Michelle Spindler

When your days are packed with meetings, workouts, appointments, work, and a social life, sometimes the only time to eat is when you’re on the go. Which is why we’re big fans of portable snacks and meals here at Greatist.

So we went on a mission to find as many recipes as possible that we could eat with our hands. After all, pretty as that mason jar salad may be, we’ve forgotten to also pack a fork a few too many times (oops). These dishes reimagine favorites into breads, pies, and even muffins, so you can forget about utensils—just bring a napkin (because you still want to look civil when eating with your hands).

To read more click here!

Why am I so Hungry After My Workout?

Posted on by Michelle Spindler

Funny tees with sayings like “I run for pizza” or “I run because I really like beer” goofily sum up the way many of us think about the relationship between food and exercise. Who among us hasn’t pictured the delicious snack waiting for us after a killer workout, for example? But what happens when our exercise routines cause us to consistently overeat? Many of us typically associate a regular fitness practice with healthier eating choices and maybe even a svelte physique, but the relationship between working out and overeating has both biological and psychological roots that may surprise you. To read more click here!

45 Reasons to Exercise and Eat Right That Aren’t About Weight Loss

Posted on by Michelle Spindler

If the latest infomercials and magazine covers are any indication, it seems like weight loss is on everyone’s minds these days. And while a healthy weight is a good goal, when it comes to eating right and exercising, it shouldn’t be the sole focus. In fact, when you tally all the reasons to eat well and exercise, we’re not even sure it should make the top 10. Face it: The number on the scale is not a reliable indicator of overall health. Even worse, according to one study, people who diet or exercise just to lose weight quit a lot sooner than people who make healthy changes for other reasons. Oh, and they really don’t lose weight in the long term. The researchers found that the most successful motivation for sticking to a healthy lifestyle was “feeling better about themselves” for women and “better health” for men. And yes, those are both great rationales to exercise and eating right, but they’re just the tip of the iceberg when it comes to all the good things you’ll bring into your life. Here are 45 science-backed reasons to start living a healthier life today that have zilch to do with your weight. To read more click here!

Look Like a Bad A** After the Age 40

Posted on by Michelle Spindler

On the morning of my 40th birthday, I saw a TV commercial targeted at men my age. Of course, it didn’t look like a commercial at first; it could have passed for a government-issued public service announcement. The commercial warned about the perils of “low T,” aka low testosterone, as if hitting the big four-oh was doomsday for your manhood. I could have been frightened or offended, but I realized that the purpose of the commercial was simply to sell me a product. With ads like these becoming more common and better-produced all the time, it’s no wonder so many Americans over 40 assume they have no choice but to deteriorate with age. But you do have a choice—and more than that, you have an opportunity. Ask anyone who has successfully achieved the best shape of their life after the age of 40, and they’ll tell you it’s more satisfying than it ever was at age 30. Yet it’s also trickier to achieve. To read more click here!

10 Fit Girl Problems Nobody Talks About

Posted on by Michelle Spindler

There’s no denying that getting fit is an amazing accomplishment. One day, after months or years of struggle, you wake up and discover that you look great, feel better, and have strength you’d never even imagined. End of story, promise land achieved… right? If only! The truth is that your new awesome body and confidence level bring with them with a bevy of new complications—some embarrassing, some hilarious, occassionally both. Some happen in the gym, others in the dressing room, and a couple have more to do with other people than with you—although they still end up being yourproblem for some reason. Although every fit lady has experienced at least a couple of these, you’d never know it, because nobody is talking about them! In the interest of making the fitness world a better place, I’m taking a stand and bringing these issues to light. If you think of any others, add them to the comments section below! To read more click here!

The Best and Worst Foods to Eat Before Bed

Posted on by Michelle Spindler

Health professionals may debate the benefits of dairy or the best time to exercise, but there’s one thing they all agree on: Sleep is really freaking important. Getting a good night’s sleep is tied to a slew of health benefits, like clarity of thoughts, quicker reflexes, and an improved mood. That means that not getting enough shut-eye can have some real consequences too, like an out-of-whack appetite (leading to weight gain), growth issues, even a slumping immune system . To read more click here!

Hard Gainer Helper 101

Posted on by Michelle Spindler

You’re thin, you’re lanky, and you burn fuel fast. Any calories you gobble get snatched and torched by your monster metabolism, making weight gain a monumental struggle. Never fear, ectomorph! You’re not an alien; you’re probably a hardgainer. For you, getting big is difficult, but it’s not impossible. You need to follow your own set of “get huge” rules. You need to pour every ounce of energy into building muscle. Your training and nutrition need to harmonize. Nutrition is a musket, training is your bayonet, and more mass is your target. Fire away with these 10 tips, and then stab the target for good measure. Hope you’re hungry, ‘cuz we’re serving up a giant plate of Hardgainer Helper. To read more click here!

Suns Out, Buns Out!

Posted on by Michelle Spindler
Flat butts are out, and muscular curves are in! Put some bump in that pencil skirt with Ashley Hoffmann’s bootylicious tips and workout.

A round booty is on-trend, and it doesn’t look like it’s going anywhere! If your pancake butt has you feeling out of the loop, it’s time to put your glutes to work. Ashley Hoffmann is a Neon-sponsored athlete, WBFF pro, and proud owner of one of the best butts in the industry. She’s put in the time and knows just the formula to help you build your own pair of gorgeous glutes. So stop wishing for a better butt and start working toward building it. Follow Hoffman’s tips and incorporate her glute workout into your regimen, and your milkshake will bring everybody to the yard.

To read more click here!

Is Walking as Good a Workout as Running?

Posted on by Michelle Spindler

There are many reasons why people start running: Busting stress, boosting energy, or snagging that treadmill next to a longtime gym crush are just a few. What’s more, running can keep your heart healthy, improve your mood, stave off sickness, and aid in weight loss. But depending on your personal goals, going full speed isn’t the only route to good health. To read more click here!