Girl, Please! You Pay What for What?

I was thinking today, as a powerlifter in my offseason, training Olympic lifts, how truly lucky we are at our gym. With all these pop-up specialty boxes, I’m reminded that I don’t want to fit inside a box or pay a specialty box price! I want to belong to a box without borders, a fitness…

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How Much Protein Do You Need?

We’ve all heard that protein is the building block of muscle.  The question is, how much protein should you be eating to support the hard work you put in at the gym? On the one hand, we have the Recommended Dietary Allowance from the National Institute of Medicine at 0.36 grams of protein per pound…

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Sherri Hildreth Tough Mudder Interview

Sherri Hildreth, a member of our gym since 2014, has been on a tear this year competing in Obstacle Courses all around North America!  She was kind enough to take a few moments to share her fitness story and her adventures on the trails and in the mud. SHF: Sherri, congrats on completing two Tough…

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Excellent YouTube Channel Alert

In today’s entry, I want to point you guys to an excellent YouTube channel for tips on getting stronger and gaining lean muscle.  I ran into it a couple of weeks ago, and it’s so good I just had to share. The guy who puts together these videos, Brian Alsruhe, definitely knows his stuff, but…

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Early member of the club

Pierre Suter’s Weight Lifting Story

Anyone who’s been pursuing a hobby or passion for 20+ years has a story to tell and lessons learned that others could benefit from.  Here’s my story as it pertains to weight lifting. Awestruck at Six It started when I was six years old and struck by the awesomeness of the first person I laid…

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Brandy Norris Savage Race Interview

Quick intro: Brandy Norris is one of our awesome group fitness instructors at Spring Hill Fitness.  She and her “Mudaholics” teammates have been competing in obstacle course races, so we wanted to get the scoop on what it’s all about! SHF: Brandy, congrats on completing the Savage race in Georgia this year! For those of…

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Should You Wear a Weightlifting Belt?

The belt question is one I hear a lot around the gym.  The short answer is that if you have no back pain and you don’t do heavy lifts like squats, deadlifts, or bent over rows, then you don’t need a belt and are actually better off not wearing one.  If you do heavy back…

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Muscle Building with HIT

Today I want to provide an intro to HIT (High Intensity Training) which is an effective form of weight training that was popular from the 1970s-1990s.  It works just as well today as it did back then, but not a lot of lifters today know about it.  It’s especially great if you’re short on time,…

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Workout Variety and Periodization

Today I want to touch on the concepts of workout variety and periodization.  Hefty text books have been written entirely about periodization, but it’s a safe bet most of you don’t have the time or desire to read them, so I’ll do my best to briefly explain the basics and how to apply them to…

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arnold supersetting

Supersetting For Better Workouts

Today I want to talk about a bodybuilding training technique that anyone can use to make their weight workouts more effective and efficient. For those who don’t know, supersetting is doing two exercises without any rest in between.  There are a lot of ways to incorporate supersets into your workouts, but my favorite is to…

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