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How Much Do I Have to Exercise to Lose Weight?

Posted on by Michelle Spindler

Thirty to 45 minutes of intense exercise. Boom—there’s your answer. If you want to just take that info and (literally) run with it, be our guest. But you strike us as the inquisitive type, so we’ll explain why this length of time and toughness appears to work best for weight loss.

When it comes to dropping pounds, working out can be both a blessing and a curse: Burning more calories than you take in is, of course, the basic recipe for weight loss—and exercise can definitely help with the burning part. But depending on the kind of workout you do, it may also trigger hunger hormones that lead to overeating, or at least to replacing the calories you torched during your sweat session.

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Thoughts We Have All Had During Cardio

Posted on by Michelle Spindler

I’m pretty sure most of us know that cardio is fantastic for increasing our fitness level and for helping our bodies to burn calories. As you ladies may know, my favourite type of cardio is walking and I tend to listen to music or watch TV while I’m walking on the treadmill, it helps keep cardio boredom away! Making cardio more effective AND keeping it interesting can be a bit of a juggling act.

I know plenty of BBG girls struggle to stay focused on their cardio for a full 35-40 minutes, and I’m sure many of us have had some of these thoughts while we’re doing it!

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6 Non-Physical Benefits of Regular Exercise

Posted on by Michelle Spindler

This post is SO important to me, because it really is at the core of why I am so passionate about helping and supporting other women to live active, healthy lifestyles. I don’t want you to work out because you feel you need to change your body. I encourage you to exercise because your body is AMAZING and beautiful, and deserves to be taken care of. And you deserve to know that about yourself.

Simply put, I TRULY believe that if you care for your body, you begin to love your body. And when you love your body, you want to care for it. It is a beautiful cycle of nurturing self-love and regaining the self-confidence that the world can seem to easily and relentlessly strip away.

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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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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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Should You Lift Weights to Lose Weight?

Posted on by Michelle Spindler

“Muscle weighs more than fat.” You’ve probably heard that phrase a million times before. And although it’s false (a pound is a pound), you may have taken it to mean you should stay far, far away from the weight rack if you’re trying to drop pounds. We get where you’re coming from, but it’s not exactly that cut and dry.

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A 7 Minute Body Weight Workout From Kayla Itsines

Posted on by Michelle Spindler

Unless you’ve been living under a rock (or you’re not on Instagram), you know about Kayla Itsines. The fitness queen of IG (with 6.7 million followers!), creator of the #BBG program and Sweat with Kayla app, and author of The Bikini Body 28-Day Healthy Eating & Lifestyle Guide created this exclusive 7-minute bodyweight workout for us. The best part? It’s just four moves with no equipment, making it the perfect routine to do at home, on the go, or at the gym. “When you’re ready to get started with the workout, just remember to find a pace that suits you and your body!” Istines says.

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Should You Work Out When You’re Sick?

Posted on by Michelle Spindler

I get this question all the time!  Should you work out when you are sick?!

You know the scene. You stand up from the water fountain at the gym — just in time to catch a profuse spraying from Mr. Sneezy. Gross.

You think, Doesn’t this coughing, sneezing, mouth-breathing dude belong at home resting, not here at the gym infecting all the equipment? Not so fast. You could be next, and you’ll want to know if it’s OK to hit the gym. (After all, exercise does build immunity, right?) Let’s see if Mr. Sneezy is on to something.

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The 41 Hardest Ab Exercises

Posted on by Michelle Spindler

Think you’re hardcore — or that you have a hard core? Prove it! These 41 midsection-mangling moves are some of the most advanced on the planet. They’ll help strengthen your torso from a variety of angles and in a variety of ways so you’ll be ready for all the movements initiated by your core — which is just about every move you make!

To read more click here!