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7 Desk Stretches to Ease a Tight Neck, Shoulders, and Wrists From Sitting All Day

Posted on by Michelle Spindler

Our bodies were made to move, which is why sitting for a good portion of your day—at a desk, behind the wheel, or plopped in front of the televison—is no bueno, no matter how active you are. With time, you’ll start feeling tightness in your shoulders, neck, wrists, and lower back. But here’s the good news: Taking a quick break to walk around the office or do some simple stretches like the ones in this 6-minute video can keep tightness at bay and keep you moving throughout the day.

To read more, click here!

4 Simple Ways To Run Faster

Posted on by Michelle Spindler

Just about every competitive runner would like to be faster. But you may have reached a point where you feel that your diet and workouts
have made you as speedy as you can be. Even so, have you tried the techniques below? If not, you might find that they’ll shave off a few seconds or more whenever you race.

To read more, click here!

6 Easy Tips for Eating Healthier at Any Restaurant

Posted on by Michelle Spindler

While we’re not calorie counters, the new year has us motivated to clean up our eating a bit. If you’re with us and need help navigating menus and making healthier choices when you dine out, we’ve compiled a slew of advice and research-based tips about how to eat healthier in restaurants.

To read more, click here!

22 Minutes. 11 High-Intensity Moves. One Booty Kickin’ Workout to Get Back on Track Post Holiday

Posted on by Michelle Spindler

Between the travel and the turkey and a few days off from your regular routine, it’s easy to fall off the health wagon during the holidays. But the next few weeks give you a chance to get back on track (before you have to do it all over again, of course). This short, high-intensity workout is the kick in the butt you need to get started.

You don’t need any equipment, but you do need to be ready to push yourself to the limit.

To read more, click here!

Indoor Cardio Calorie Crusher Workout

Posted on by Michelle Spindler

Mother Nature isn’t always the best workout partner, sending extreme heat, freezing cold, and pouring rains without any heads up.

Avoid a weather mishap—and treadmill monotony—with a fun, indoor cardio routine done in the comfort of your living room.

 

To read more, click here!

MONDAYS HATE EVERYONE

Posted on by Michelle Spindler

“I think Mondays hate me,”

Isaac said, as he trudged into the kitchen. There was thick-cut bacon awaiting him, as well as a freshly toasted cinnamon raisin bagel; alas, even that wasn’t enough to get him pumped for Monday morning. 

I explained to him that a lot of people dread Monday, but it’s really a losing battle–given the fact that Monday makes a return appearance, every 7 days, like clockwork.

To read more, why Monday’s hate everyone and how to make them better, click here!

Powerlifting 101: For the Beginner Powerlifter

Posted on by Michelle Spindler

So, you’ve been hitting the gym and are ready to try powerlifting? That feeling creeping around the back of your head right now is self-doubt.

And I get it.

You don’t think you’re strong enough; it’s something I’ve heard from my clients countless times. As a guy who deadlifted 520lbs while weighing 174lbs (in a hoodie and jeans, no less), I still wasn’t satisfied with my strength levels. You might never be as strong as you want to be, but that shouldn’t keep you from competing.

To read more, click here!

Why Hamstring Training is the Key to Lower Body Development

Posted on by Michelle Spindler

Being that you and I are serious lifters, I can all but guarantee one thing: your hamstring development is lacking. I get that it can seem tough to inject exercise variety into your workouts when it comes to your hamstrings; stimulating your hammies isn’t easy for anyone. I also get that training your hamstrings is near the bottom of the list of muscles that you enjoy training.

I know this because 9.86 lifters out of 10 have hamstrings that are either: 

  1. Non-existent.
  2. Overwhelmed by their quads.
  3. Draped into invisibility by lengthy shorts (aka non-existent).

Creating a balanced and impressive physique means that you can’t neglect any one muscle.

To read more, click here!

How to Hire a Good Personal Trainer

Posted on by Michelle Spindler

There are some REALLY bad personal trainers out there. Conversely, there are some AMAZING trainers out there, and they can be the missing link between you and sustainable, consistent progress (or even an elite level of athletic performance). Back in 2002, I thought I knew everything there was to know about working out (I had been training in a gym for 6 years by then).

Back in 2002, I was also an idiot.

But when I joined a gym that gave me some free personal trainer sessions, my world suddenly got a lot larger. After talking to the trainer and being handed a complete workout and nutrition strategy that was drastically different from what I had been doing for the 6 years prior – and having more success in a month than I had ever had before – I had an epiphany: “I am an ignoramus and a doofus, and I have a lot to learn.”

To read more, click here!

How To Be Better Than The Biggest Losers and Create a Lasting Change

Posted on by Michelle Spindler

we talked about why participants on the show The Biggest Loser aren’t exactly role models or inspiring figures for our own efforts. Actually, they might be examples of how NOT to go about getting healthy permanently. 

Many contestants regained the weight immediately after the show, and these strategies that were held up on the show as shining examples of health were nothing more than a house of cards – theatre to trick us, entertain us, and unfortunately set unrealistic expectations that cause us to look poorly at our own situation! According to the show’s doctor, the recommendation for show contestants is to exercise at least 9 hours per week to maintain their weight loss. That is a tremendous amount of time to exercise for somebody who is also trying to live a normal life and do regular people things.

To read more, click here!

5 Ways To Kick Your Cravings

Posted on by Michelle Spindler

Summer is in full force, and so is my schedule! When I’m on the go, stress snacking is that thing that I have to constantly keep my eye on. Whether it’s at my desk, or grabbing something not so healthy between meals, too much snacking (especially on the wrong things), can be the biggest enemy of my health goals. But, I gotta stay focused. Here’s my five tips to kick your cravings!

To read more, click here!

How Yoga Gives You Better Sleep

Posted on by Michelle Spindler

It’s 3 a.m. and you’re still counting sheep. When was the last time you had eight hours of uninterrupted sleep at night? Do you still know how it feels to wake up and feel truly refreshed?

Quality sleep has become a luxury amid our fast-paced lifestyle. There’s just so much to do with too little time. Sleep deprivation, sadly, is the norm. Without a doubt, not getting enough sleep each night makes for a rough day and can spell disaster in the long run if it becomes habitual.

To read more about yoga improving your sleep, click here!