Boise's Fitness Equipment Outfitter

Michelle Spindler

Nutrition Myth: Women Don’t Need That Much Protein

Posted on by Michelle Spindler

You’ve probably gotten some mixed messages about protein. On the one hand, you know you’re supposed to eat more of it. But, you’ve also heard that you shouldn’t eat too much protein or it will make you bulky. The truth is, protein is important for every system in the body. Protein is digested into amino acids and dipeptides, it grows muscle tissue, hair, and nails. It’s important for hormone regulation and, just like fiber, protein is important for satiety.*

One thing protein won’t do? Suddenly turn you into a hulk monster. Women just don’t have the hormonal profile to be as muscular as men. That said, if you’re actively trying to build muscle and get leaner, more protein in your diet may help you reach that goal.

 

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5 Foods to Boost your Energy

Posted on by Michelle Spindler

Have you ever felt tired and groggy after a meal? It doesn’t feel good. And it doesn’t lead to a productive or happy day. In fact, the foods you eat can even impact the quality of your relationships. You might not be able to focus during meetings, or enjoy quality time with your partner.It’s amazing how when we eat the wrong foods our body promptly responds with low energy and a moody mind.

Fortunately, when you feed your body the right foods, your body will soak up all that good stuff. Not sure what I mean by the “right” food? Well, these five foods are the perfect place to start. Add them to your daily meals and you’ll feel lighter, happier, and energized

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5 Surprising Tips to Get Shredded This Summer

Posted on by Michelle Spindler

Crafting a hard, lean physique is all about the basics: Lifting weights, doing cardio, using calories to shift your body into a thermogenic state, and taking a couple of strategic supplements to chase specific goals and fuel intensive workouts.

Within this simple fat-burning recipe, however, you can find some hidden tricks to nudge you toward your goals. The relentless scientific pursuit of fat-fighting advancements and continued experimentation from the world’s best trainers result in a constant flow of new, improved methods to help you get shredded.

Here are six ways to accelerate your get-ripped efforts this summer.

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How to Lift Weights and Stay Slim

Posted on by Michelle Spindler

It’s a myth that’s plagued weight training for women forever and is probably one of the most common excuses personal trainers hear: lifting weights will make me bulk up! I really wish I didn’t have to say this so often, but let me tell you this: you can lift weights without getting bulky!

I’m going to break it down for you so that you can get over the fear of ‘hulking out’ and understand it’s possible to lift weights AND stay lean.

Why you should add weight training to your routine
A well-rounded fitness program doesn’t just include weight training. While cardio is great for overall fitness and weight loss, weight training can help shape and tone muscles, as well as helping to burn more fat. Using a combination of training styles can help to maximise weight loss, as well as helping to improve strength.

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15 Burpee Variations You Must Try

Posted on by Michelle Spindler

Trendy exercises come and go. Some have been around, and will stay around, because they’ve proven themselves effective when performed correctly and have numerous variations. Among these exercises is the burpee and for good reason. The burpee is a full-body exercise that requires strength, mobility and coordination and can enhance overall performance and fitness. While the burpee can be of benefit, it can just as quickly cause issues if it is executed incorrectly. When performed with proper technique, the burpee can be utilized anywhere and has many variations that will leave you with the good kind of soreness.

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How to Workout With Weights

Posted on by Michelle Spindler

One of the best things about my BBG program is that it can be completed anywhere — at the park, at the beach, or in the comfort of your own home. However, I know that there are so many girls that also love training at the gym and want to incorporate more equipment (specifically weights) into their workouts. That is why I have decided to release my new program BBG Stronger! The workout below is a perfect example of my new program and how you can use weights at the gym.

How do you do it?

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9 Unexpected Things That Happen When You Abandon Your Workout Routine

Posted on by Michelle Spindler

It happens to the best of us: You get injured, find yourself working around the clock or are otherwise forced to put exercise on the back burner for a while. And when the holidays roll around, you’re also provided an incentive to eat and drink and skip your workouts until January.

But a day or two can easily stretch into weeks or even months, and you’re right back to square one. In technical terms, you’ve become “deconditioned.” In fact, 25 to 35 percent of adult exercisers quit working out within two to five months of starting, according to the American College of Sports Medicine (ACSM). How quickly your fitness level declines depends on several factors. Some may surprise you.

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How to Juggle Life and Fitness

Posted on by Michelle Spindler

Juggling your home life, demanding career, and workouts can be challenging. Unless you are a full-time athlete, you almost never have the time you need or want to train. Even if you have a solid routine, projects, dinner meetings, and the ever-growing email inbox can distract you from working on your fitness. It’s hard, I get it! Here are few of my top tips for staying more active during your work day and finding time to incorporate fitness into your work week. 

Maximize your mornings
Tackling a morning workout gives me the confidence I need to take on the overbooked calendar in the office. If I take care of me first thing, I can focus my energy on everyone and everything else during the work day.

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STARTING A NEW FITNESS CLASS

Posted on by Michelle Spindler

In many cities, fitness studios offering specialized classes are becoming ubiquitous. To stand apart from each other, these boutique gyms offer ultra-unique classes—sometimes, the crazier-sounding, the better. In LA (where I live), you can balance your way through a workout on a surfboard that’s actually on sand, hang from the ceiling on “silks” during an aerial yoga class, or bounce for an hour of cardio on your own mini trampoline.

Even if your city has yet to offer such a buffet of classes, you can probably still find a nice variety to choose from. Spin, Zumba, yoga, kickboxing, even Pound are in most bigger gyms.

The trouble with all these fun classes, though, is trying them can be intimidating! No one wants to be caught struggling or look like they don’t know what they’re doing. We like to stay in our comfort zones. The best way to beat the intimidation factor? Just try it!

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The 24 Killer Bodyweight Moves for Your Butt

Posted on by Michelle Spindler

News flash: Your glutes exist for better reasons than just looking good in those apple-bottom jeans. The major muscle group (made up of your gluteus maximus, medius, and minimus) is a key player in explosive movements like jumping and sprinting. A strong butt can also help relieve low-back pain and make everyday movements—like standing and climbing stairs—that much easier.

To get the most out of those glutes, strengthen them with these bodyweight exercises, courtesy of Brynn Putnam, certified trainer and founder of Refine Method. You won’t need any equipment, though a few require a step or sturdy chair, and for some, you can up the intensity by holding medium-size kettlebells or dumbbells in each hand.

At the end, you’ll find a bodyweight workout with five simple moves to strengthen your butt in less than 20 minutes.

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A Quick Recovery Workout for When Your Body Needs Some Extra TLC

Posted on by Michelle Spindler

Crushing your workouts is awesome (go you!), but it’s also important to make time for active recovery. Not sure where to start? Try this 20-minute stretching workout the next time your body needs a little TLC.

This video is all about giving your muscles time to repair and increasing your flexibility and mobility. The workout will move through dynamic stretches and a mobility flow and then end with static stretching. All three forms of movement are important for active recovery, and recovering faster means getting back to your workouts ASAP so you can meet your overall goals. Sound good? Great. Hit play to get started.

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5 CrossFit Intensity Boosters You Should Steal

Posted on by Michelle Spindler

It’s been almost two decades since CrossFit emerged from a small gym in Santa Cruz, California, and it’s been growing like a weed ever since. The reason why is no surprise: Millions swear by it as the hardest, best damn workout you’ll ever do.

Count RSP Nutrition athlete Hannah Eden among those who was transformed. The founder and owner of PumpFit Club in Fort Lauderdale, Florida, is a believer in many of the principles and tenets of CrossFit, building not just her own athletic, rock-hard physique, but taking her clients through the challenging paces of a WOD—that’s shorthand for “workout of the day” to neophytes.

From these grueling daily challenges, you can learn a helluva lot about training, whether you’re ready to train for the Open each spring or just borrow some basic elements for your own routine. Here, Eden shares five of her favorite CrossFit-inspired ways supercharge any fitness regimen.

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