Boise's Fitness Equipment Outfitter

Michelle Spindler

4 Forgotten Muscle Building Carbs

Posted on by Michelle Spindler
Article Summary:

  • Quinoa is an excellent carbohydrate source that’s higher in protein than both rice and oats.
  • Barley has a rich, nut-like flavor to it and can easily be used to replace rice in most dishes.
  • Perogies consist of dough rounds that are filled with a variety of stuffing variations.

If you’re looking to start seriously putting on the lean muscle mass this winter, it’s time to revamp your diet and make sure it’s where it needs to be to make this goal a reality. Far too many individuals overlook critical aspects of their diet that could wind up costing them pounds of muscle they should have built. If you get both the diet and workout combination right, you’ll find your results skyrocket because you have everything working in your favor. While protein will definitely be an absolute requirement to build lean muscle mass, the second thing that needs to be in place is a good carbohydrate source. Carbohydrates will provide the energy that’s required to generate the lean muscle mass, taking your results up a level. To read more click here!

30 Superfood Recipes You Have Never Tried Before

Posted on by Michelle Spindler

What the heck are thesesuperfood things people keep talking about? Certain foods (mainly fruits, vegetables, grains, nuts, and seeds) are particularly packed with essential nutrients including vitamins, minerals, andantioxidants. From avocado to zucchini, we’ve got the low-down on these super-powered foods that can boost health from the inside out. Just because they’re superfoods doesn’t necessarily mean they’re super-complicated to prepare, though. For those who are crunched for time, inexperienced in the kitchen, or just not in the mood to cook an elaborate meal, we’ve put together a list of our favorite super-simple, super-healthy recipes. Each of the meals featured below includes at least two superfoods, so you’re guaranteed to get a nutrient-packed meal. What are you waiting for? Go get cooking! To read more click here!

2 No Excuses Workouts When You Are Stuck Indoors

Posted on by Michelle Spindler

Blame it on the polar vortex, the first big rainstorm of the season or just plain laziness, but sometimes you just can’t leave your house to work out. If you find yourself held hostage in your home by inclement weather, kids that need constant supervision or a case of the Mondays, you can still squeeze some exercise into your day. We asked fitness expert and Livestrong consultant Ashley Borden to craft two indoor workouts that deliver the biggest fitness bang for your buck. You’ll do the same warm-up and cooldown for each workout, but you can alternate between the Burpee/Plyometric Workout and the Full-Body Blast Workout. To read more click here!

How Many Calories Do Tour de France Cyclists Burn Daily?

Posted on by Michelle Spindler

On July 4th, cyclists from around the world will begin the 102nd Tour de France, the prestigious three-week stage race — or “grand tour” — that happens to be the world’s largest annual sporting event. All told, that’s 2,087 miles of pedaling for this year’s race. Each day participants ride, on average, about 110 miles and burn some 6,071 calories, according to Inside Science, a science news site run by the American Institute of Physics. To give you a better idea of just how many calories that is, we’ve teamed up with the folks at Inside Science, which originally calculated how many jelly donuts you’d have to eat to generate enough energy to keep up with a Tour de France cyclist on race day. Turns out it’s 32! Here are some more popular foods, and how many of each you’d have to eat to compete. Of course this is not what Tour de France cyclists actually eat while competing! To read more click here!

Making a Case For The Egg

Posted on by Michelle Spindler

Egg whites are often referred to as the perfect protein, due to their amino-acid makeup and the body’s ability to utilize them properly. The average large, whole egg contains about 72 calories, 6 g of protein, 5 g of fat, about 200 mg of cholesterol, and nearly no carbs. The average large egg white contains only 17 calories, 4 g of protein, and no carbs, fat, or cholesterol. Egg whites contain as many as 40 different proteins. Of these, ovalbumin constitutes the majority, making up about 55 percent of the protein in egg white. Ovotransferrin is an iron-binding protein in egg whites that provides antimicrobial properties and makes up over 10 percent of the protein content. Ovomucin is another type of protein that makes up less than 5 percent of egg-white protein and provides the jellying property of egg white, as well as antimicrobial properties. Egg-white protein is rich in BCAAs and arginine, as well as the sulfur-containing amino acids cysteine and methionine. These amino acids are critical for maintaining the structure of many proteins such as collagen, which is critical for maintaining joint health and levels of certain hormones. To read more click here!

How to Train For Obstacle Course Season

Posted on by Michelle Spindler

From the Tough Mudder Run to the Spartan Race, obstacle course style races are gaining traction at lightning speed and are more popular than ever before. Many people think of these races as an ultimate test of fitness which challenges all components of the body. “Compete against yourself. #Challenge accepted” is what you will see if you log on to the Spartan Race website, and what a suiting motto it is. With varying degrees of distances and difficulties, there is a course there for any level Spartan. One thing is for sure, all of their races will challenge you and push you further than you thought you could go. To read more click here!

How to Work Your Way Up to a Pull Up For Women

Posted on by Michelle Spindler

The gym is no longer a man’s territory, is it ladies? No! We like to lift heavy stuff too, right?! In recent years the amount of women who go to the gym has been increasing, and contrary to popular belief, women’s workouts don’t solely consist of Zumba, aerobics classes or Pilates. To read more click here

Pre- and Post- Workout Nutrition Myths Debunked and Made Simple

Posted on by Michelle Spindler

Are you confused by all the information about what to eat pre and post-workout? There seems to be conflicting advice from athletes and exercise fanatics, about exactly what to eat and when to eat it to experience enhanced performance and optimal muscle building nutrition. The thing is, all our bodies really need for athletic performance and physical activity are optimal nutrients and plenty of hydration. To read more click here!