https://www.bold-fit.com/musings daily 0.75 2025-08-06 https://www.bold-fit.com/musings/ge6qeyqjmognonkunlgffgsvrsbfow monthly 0.5 2021-06-18 https://www.bold-fit.com/musings/tag/global+health monthly 0.5 https://www.bold-fit.com/musings/tag/boldfit monthly 0.5 https://www.bold-fit.com/musings/tag/healthy+behavior monthly 0.5 https://www.bold-fit.com/musings/tag/health monthly 0.5 https://www.bold-fit.com/musings/tag/pandemic monthly 0.5 https://www.bold-fit.com/musings/tag/research monthly 0.5 https://www.bold-fit.com/musings/tag/COVID-19 monthly 0.5 https://www.bold-fit.com/musings/tag/health+disparity monthly 0.5 https://www.bold-fit.com/musings/tag/fitness monthly 0.5 https://www.bold-fit.com/musings/tag/science monthly 0.5 https://www.bold-fit.com/musings/tag/healthy+lifestyles monthly 0.5 https://www.bold-fit.com/musings/tag/evidence-based monthly 0.5 https://www.bold-fit.com/musings/tag/public+health monthly 0.5 https://www.bold-fit.com/about daily 0.75 2025-08-06 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609260172109-R6WPAGCU3A8UJF34MDOD/IMG_0524.jpg About - Co-Founder and Lead Trainer—Janet Neice Fitness has been completely ingrained in my life since I was 6 years old, when I started out in my favorite sport—gymnastics. It has become a foundation to increase self-confidence, strength, endurance, and mind-body awareness to continuously improve my fitness level. Additionally, I advocate fitness is essential in the development of healthy behaviors, increasing the quality of an individual’s lifestyle. After 18 years of managing U.S. Government-funded international development projects, I could no longer ignore an increasing desire to combine my professional pursuits in political reform, economic development, and global health with my personal love and part-time work in fitness. In 2018, I left my corporate desk job and set out to teach group fitness full-time and to become an ACE®-Certified Personal Trainer. My personal training portfolio includes clients from all ages and fitness levels, who are looking to make a change in their lives through fitness. I incorporate a multi-disciplinary approach for training to provide a challenging, dynamic, mindful and fun program, tailored to the clients’ needs. Prior to Personal Training, starting in 2014, I earned my Spinning® Instructor Certification from Mad Dogg Athletics®, and currently hold a Level II status. I continue teaching Spinning® classes, focusing my rides on intensity, power, endurance, aerobic and anaerobic thresholds, and cardiovascular strength. In 2016, I received my AFAA® Group Fitness Instructor certification, enabling me to teach multiple formats, including weightlifting/resistance-training; cardiovascular training; barre; yoga; bodyweight training; cardio kickboxing; animal flow; TRX®; and kettlebell training. In addition to my fitness certifications, I also hold a Bachelors of Arts in Political Science from the University of Michigan and a Master of Arts in International Affairs from the Elliott School of International Affairs at George Washington University. I am currently certified as a Project Management Professional from the Project Management Institute since 2008. Aside from English as my native language, I am also fluent in Russian and proficient in Spanish. I reside in Ann Arbor, MI with my husband Ryan, our two children, four cats, and one tortoise. https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609259149828-QQAZOXEDIB6EQ97O6XD8/Ryan+and+Janet+in+Mexico.jpeg About https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609345422051-7H544HG0QU39OF9ATZSP/Ryan+home+pic.jpeg About - Co-Founder and Trainer—Ryan Neice I have been working out in a variety of sports and across disciplines for most of my life. My philosophy emphasizes the importance of learning to do many different things well, but only doing exercises/training in a very planned and logical manner. No random exercises just thrown together for no reason! I like to keep detailed records showing everything from progress and milestones to injuries in order to better program my goals as they evolve. In fact, my current record book goes back to 2007, and I have paper records going back to the 90's. Exercise is like an old friend that can change over time and allows you to embrace different stages of your life. I have been a distance runner, a wrestler, a boxer, a cyclist, and a powerlifter. All have had their important place in my life and gave me back as much as I put in. I want everyone to get comfortable enough with exercise in its many forms to perform well-thought out workouts with excellent form. My primary goal for everyone with whom I work is to have a greater understanding of form and its proper execution, no matter the exercise. I always seek to lead my clients through numerous queues to achieve the safest, most effective training techniques. I also always pay special attention to a client’s specific goals and any physical limitations or injuries they may have. Form, form, form! I have my personal training certification through NETA® (National Exercise Trainers Association) and my spinning certification through Mad Dogg Athletics®. I have a Bachelor of Science from the University of Michigan. https://www.bold-fit.com/disciplines daily 0.75 2025-08-06 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609348623717-UZ2VWO2T6QWS3DNT42YJ/Ryan_Chest+Incline.png Disciplines Muscular strength is fundamental to all forms of physical activity. On a basic level, strength or resistance training is the process of progressively applying load onto muscles to stimulate development. From a general health perspective, strength training is a key component in performing your daily activities of life, as independently as possible, for longevity. There are a number of health benefits associated with strength training, including, but not limited to, the following: physical capacity to perform work or exercise physical appearance, body composition, weight loss and metabolic functions injury risk and disease prevention stronger bones and muscle mass improved body mechanics—joint flexibility, mobility, balance, coordination cardiovascular benefits With any training program at BoldFit, strength training will be interwoven for every level of fitness, incorporating evidence-based training techniques and using a variety of equipment and bodyweight. Clients will experience endurance training, progressive load training, time under tension, high intensity interval training, power, and much more while continuously focusing on the 5 primary movements of functional training—Bending & Lifting Movements; Single-Leg Movements; Pushing Movements; Pulling Movements; and Rotational Movements. https://www.bold-fit.com/contact daily 0.75 2025-08-06 https://www.bold-fit.com/home daily 1.0 2021-09-09 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609000398097-JWG8HH0B7885LAEVBT4U/Agility.jpg Home - Agility ‘Ability to move quickly and easily.’ https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609013072038-095H52GXCEJ11JDIBTTH/Ryan_Mind+%26+Body.jpg Home - Mind-Body Connection ‘The link between a person’s thoughts, feelings and behavior and their physical symptoms. https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609014259239-7910DCKJ6AITI9MLB0IJ/Ryan+Deadlift.jpg Home - Mobility ‘The ability of a joint to move actively through a range of motion.’ https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609001006094-MQDQIBYULS4E0CBLIBWY/Balance.jpg Home - Balance ‘A steady position or condition.’ https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609012014292-XY4D8NOSA9S0GG6M0VIA/TRX+reverse+lunge+from+side-front+view.JPEG Home - Stability Stability ‘The ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system.’ https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609012367295-CYSWK8MGYEO4TTSN9O5Q/Ryan_Chest+Incline.png Home - Strength & Resistance Training ‘Increases muscle strength by making muscles work against a weight or force.’ https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609009139388-AHTRZQRURR3QCAAK3IY3/Dancer%2BPose.jpg Home - Flexibility ‘Ability of a joint and surrounding muscles to move through a specific range of motion with ease and without pain.’ https://www.bold-fit.com/new-page daily 0.75 2025-08-06 https://www.bold-fit.com/strengthresistancetraining daily 0.75 2025-08-06 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609353325211-YCU9200KG6F5UR4YZTFF/Ryan_Chest+Incline.png Strength & Resistance Training - Muscular strength is fundamental to all forms of physical activity. On a basic level, strength or resistance training is the process of progressively applying load onto muscles to stimulate development. From a general health perspective, strength training is a key component in performing your daily activities of life, as independently as possible, for longevity. There are a number of health benefits associated with strength training, including, but not limited to, the following: Physical capacity to perform work or exercise. Physical appearance, body composition, weight loss and metabolic functions. Injury and disease prevention. Stronger bones and muscle mass. Improved body mechanics—joint flexibility, mobility, balance, and coordination Cardiovascular benefits. With any training program at BoldFit, strength training will be interwoven for every level of fitness, incorporating evidence-based training techniques and using a variety of equipment and bodyweight. Clients will experience endurance training, progressive load training, time under tension, high intensity interval training, power, and much more while continuously focusing on the 5 primary movements of functional training—Bending & Lifting Movements; Single-Leg Movements; Pushing Movements; Pulling Movements; and Rotational Movements. https://www.bold-fit.com/mindbody-connection daily 0.75 2025-08-06 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609353710478-2ZLGMNFMP4DAG5CNXNV4/Ryan_Mind+%26+Body.jpg Mind-Body Connection - Most people have heard the term ‘mind-body connection,’ but what does it mean exactly and why is it important to fitness and our overall health and well-being? In short, the mind-body connection refers to the inextricably linked functions of your brain and body, affecting your mental, emotional, and physical health. In other words, your mental and emotional health affect your physical health and your physical health impacts your emotional and mental health. None of these elements exist in a vacuum. For example, emotions are not only feelings that you think about, but also feel, physically. Just as physical conditions also affect your mental and emotional state. We know that the human brain works like a central processing unit for the body to perform all of its necessary functions. However, scientific research continues to discover how much power the human brain has to not only command functions, but also to influence functions. How does this relate to fitness? Everyday, we are learning more about the mind-muscle connection and its critical role in building stronger muscles, recruiting proper muscle engagement, expanding muscle groups’ capabilities, increasing performance, improving focus and concentration, and developing stronger mind-body awareness. At BoldFit, each client will work extensively on the consistent improvement and expansion of mind-body connection. Expect to think about each exercise as much as the physical performance. Prepare to explore many mindfulness techniques to not only increase muscular strength, but also to overcome fears, to break thresholds, to decrease stress levels, to breath more effectively and efficiently, and to find joy in movement. https://www.bold-fit.com/join daily 0.75 2025-08-06 https://www.bold-fit.com/mobility-stability daily 0.75 2025-08-06 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609618139184-6DPKMZ7KQPUDMSFLUS1H/Ryan+Squatting.jpeg Mobility & Stability The human body is designed to move. The Central Nervous System (CNS) is responsible for controlling muscle contractions to create joint actions for any given movement. Our mobility is based on a joint’s ability to move freely through a given range of motion (ROM). When joints are inhibited, mobility decreases and certain movement patterns may no longer be possible, or at least more difficult, to perform. It is our priority at BoldFit to maintain a critical focus on each client’s mobility. We will work to evaluate clients’ movement patterns, to improve form, to increase range of motion, to ensure the health of joints and muscles, and to sustain mobility for longevity. If we want to be able to independently accomplish the activities of our daily lives, then mobility must play a central part in any healthy and sustainable fitness training program.. https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1631200186833-IORBER053MX9W69RUM5K/Mobility+%26+Animal+Flow.jpg Mobility & Stability - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609619430902-965DNEDRYDT7D9GVU5X8/TRX+reverse+lunge+from+side-front+view.JPEG Mobility & Stability Our mobility relies on the body’s ability to stabilize. In order for the body to move through a range of motion, the surrounding tissues of a joint need to activate so they can support the joint throughout the movement. In other words, stability provides control of your body through movement by resisting forces that may impact the proper range of motion. In the Functional Movement training model, mobility and stability are inextricably linked. Safe, efficient, and progressive movement must include, first and foremost, stability in the lumbar spine, which provides an anchor point for movement of the upper and lower body. Weak or inadequate engagement of the lumbar spine can lead to compromised movement or unintended usage of the mobilizing muscles to perform as stabilizers. These types of alterations to a joint’s intended function can lead to injuries, imbalances, and other anatomical constraints. Given the essential functions of the lumbar spine, Boldfit works with each client, regardless of fitness level, to learn how to activate the muscles that surround the lumbo-pelvic-hip area prior to beginner-level activities. Subsequently, throughout more advanced resistance-training programming, focus on other stabilizing muscles and joints will be included. https://www.bold-fit.com/agility-balance-flexibility daily 0.75 2025-08-06 https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609705360482-ZLQ1A6FM2EIJSATFQNA3/flexibility.jpg Agility, Balance, & Flexibility - Clients often express how they are not born flexible, or do not have a flexible bone in their bodies, or they cannot practice yoga because of lack of flexibility. The simple truth is that while we are born with greater flexibility in our early stages of development, flexibility training is required for any person to ‘be flexible,’ even for individuals who are more naturally flexible. In terms of health and fitness, flexibility is the ability of a joint, group of joints, 0r the soft tissue around the joint to support a full range of motion. Unfortunately, it often becomes a neglected aspect of fitness training, which can be detrimental to our overall mobility. Benefits of flexibility training range from increasing range of motion, improving posture, releasing muscle tension and soreness, and reducing risk of injury . At BoldFit, we are adamant to the commitment of our clients’ safety throughout the whole workout. This includes proper warm-up and cooldown. We incorporate dynamic warm-ups that include movements from the workout to better prepare muscles, joints, and circulation for the actual program of the day. Following the workout, it is imperative to cool the body down properly through various movements and stretches to bring heart rate levels down slowly, to avoid excessive tightening or soreness in muscles and joints, to keep circulation moving smoothly throughout the body, and perhaps most importantly, to maintain as much range of motion as possible for a more mobile, healthy, and independent life. https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609702664015-HSZIXI0IDJ0Q7JK88E2K/IMG_0532.jpg Agility, Balance, & Flexibility - Balance is often considered synonymous with stability. The subtle difference is that stability works to support muscles and joints through movement, whereas balance, is the ability to control the body without movement and against gravity. Further, balance training may seem that it is most important once we become older adults. While balance training for seniors is critical to help prevent injuries and falls, starting to practice balance from early on will reap many more health benefits. First, balance training helps people at all ages to reduce risk of injury. Second, balance reinforces synergistic muscle recruitment throughout the body to maintain control, resulting in improved cognition function, postural alignment, performance, and strength. As a result, balance training will enhance mobility, stability, and strength for much longer and help prevent chronic conditions such as back pain, arthritis, heart disease, and diabetes. Starting with the initial fitness assessment, BoldFit will evaluate a client’s current balance and work with each client to improve the following, but not limited to, benefits: Body Awareness, or proprioception, is sensing our body’s position and self-movement in the space we occupy. For example, to perform a squat with proper form, it’s important to understand how far back to drive the hips and glutes during the descent in order to maintain proper spinal and knee joint alignment. Coordination—the ability to truly harness the mind-body connection to engage multiple muscle groups, joints and cognitive function to work together. The result is full mind-body engagement. Increase joint stability and core strength. Improve focus and concentration. Enable mobility for longevity. https://images.squarespace-cdn.com/content/v1/5fad3ce64acf8362c9d05dc2/1609692352970-VHK5OQR6ZC9JZSCLUU8U/Agility.jpeg Agility, Balance, & Flexibility - The term agile has become ubiquitous across many industries—from project management, to software development, to business operations, and to fitness training. In it simplest definition, agility refers to the ability to move quickly and easily. Human movement occurs in three different planes of motion: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side-to-side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting movements. With our ability to move in multiple planes or directions, it is important that we can keep as much control as possible to avoid injuries, falls, accidents, or any other incident that may negatively impact movement. We practice control through our mind-body connection to activate quick reflexes, coordination, balance, speed, and correct muscular and joint response to any changing situation. Agility training occurs throughout many different sports, but agility training is not exclusive to sports. Through multiple modalities, BoldFit integrates agility training with the intention of bringing focus to acceleration, deceleration, stabilization, responsiveness to stimuli, and the ability to perform complex movements through different speeds and intensity. Moreover, in the pursuit of greater strength and improved performance, power is a key element to smarter training. Through resistance-training, muscles will increase in strength as a result of the increase of force produced. When increased force production is performed in a short period of time, the output is power, or Power=Force (strength) x Velocity (speed). Power training has multiple benefits for clients of all ages: Power training will enable quicker reactions from muscles, particularly Type II (or fast twitch) fibers, to generate force more quickly, which is critical to the function and safety of any movement. This becomes particularly important as power diminishes faster than strength as we age, and quicker reactions help to reduce loss of balance and falls, a leading cause of death or serious injury in older adults. Improve efficiency within your energy system that lives right in the muscle. Metabolic rate increases the body’s ability to convert food into energy more efficiently, which is crucial for all the chemical processes that take place in the human body to to keep us alive, such as breathing, repairing cells and digesting food. https://www.bold-fit.com/followalongvideos daily 0.75 2025-08-06 https://www.bold-fit.com/workouts daily 0.75 2025-08-06 https://www.bold-fit.com/spinningrides daily 0.75 2021-09-09 https://www.bold-fit.com/conversations daily 0.75 2021-09-08 https://www.bold-fit.com/new-page-1 daily 0.75 2025-06-10 https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681859098-9YS627NSAY45ZHU5E1TV/Stocksy_txp824ffa5crXt000_Large_934911.jpg Classes - Basic Strength Training Sun 1pm - 2pm Work off that Sunday brunch or train for an obstacle course race! We recommend this class for those who have completed at least two level I courses within the last month. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681810036-QVJLRUVER46SR7I26CFC/Stocksy_txp824ffa5crXt000_Large_934918.jpg Classes - Village Obstacle Course I Tue, Thurs 5pm - 6pm Sat 9am - 10am Here, we combine free weights with squats, lunges, and high-interval exercises so that you can build strength according to your own body type and goals. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680714081-M61EXW0RR8KBK4HQ23SX/Stocksy_txp824ffa5crXt000_Large_934905+copy.jpg Classes - Pull Your Weight II Tue, Fri 8am - 9am Sun 10am - 11am Here we incorporate cardio intervals between rope exercises to help you build leaner muscles. This class is for those who have taken at least four sessions of Pull Your Weight I. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680584642-1V92PAJAKX63LS9RGGN4/Stocksy_txp824ffa5crXt000_Large_934908.jpg Classes - Pull Your Weight I Mon, Thurs 12pm – 12:45pm Sat 11am – 11:45am By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681823623-Z4UXUA1RPEKHRYL7LDRL/Stocksy_txp824ffa5crXt000_Large_934915.jpg Classes - Village Obstacle Course II Sat 10am - 11am Sun 11am - 12pm This is our favorite weekend activity. More than a class, our beginner obstacle course is designed to be fun! It’s like being back at summer camp without the drama. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681842712-7ZK1FN8MHX1BZN8X4IOH/Stocksy_txp824ffa5crXt000_Large_934898.jpg Classes - Strength & Cardio Circuit Mon, Wed, Fri 1pm - 1:45pm Welcome to your perfect lunch break workout. During this short class, we do a series of intense cross-training moves with bursts of aerobic exercise, weight lifting, and stretch breaks https://www.bold-fit.com/store daily 0.75 57642-02-25