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A High-Intensity Workout + Stretch You Can Use All Summer

Even though wellness and a commitment to feeling good are my passion and my life’s work, sometimes even I feel like hell in the morning and the last thing I want to do is get out of bed. But I always feel better when I push myself to exercise. That’s why I’ve organized some tips to help you get moving on those days when it’s the last thing you want to do. To read more click here!

What’s The Deal With Gluten?

For people who have celiac disease, gluten is not exactly a laughing matter, however. Celiac is an intestine damaging disease, and 85 percent of sufferers go undiagnosed. At LIVESTRONG, gluten has been a popular topic over the past several years. We’ve published a number of articles on gluten, including “Gluten: Friend or Foe?” “15 Unexpected Foods That Contain Gluten,” “5 Reasons to Go Gluten-Free” and “Gluten-Free Is the Way for Me.” Still, the Kimmel segment highlights that there are a lot of people out there who don’t know what the heck gluten is. To help fix this, we created an infographic to help make it easier for everyone to understand what the deal is with gluten. We hope this infographic will help to solve all the confusing questions about gluten.  (Gluten, by the way, is a protein found in wheat, rye, triticale and barley.) Print it and/or pin it and share it on Pinterest. That way, the next time a camera crew (or friend or family-member) asks questions about gluten, you’ll be prepared with an intelligent answer! To Read More Click Here!

Top 12 Training Guidelines For Sensible High Intensity Workouts

Merriam-Webster’s dictionary defines the following two words as such: In•ten•si•ty: 1: the quality or state of being intense; especially: extreme degree of strength, force, energy, or feeling 2: the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time) In•tense: 1 a: existing in an extreme degree <the excitement was intense> <intense pain> b: having or showing a characteristic in extreme degree <intense colors> 2: marked by or expressive of great zeal, energy, determination, or concentration <intense effort> 3 a: exhibiting strong feeling or earnestness of purpose <an intense student> b: deeply felt Now, for many years there has been a need by some to define high intensity training, better known as “H.I.T.” When definitions are offered, then there is an added need to re-define, clarify, explain and on and on. So, why is there so much confusion? It seems there are camps in the strength training world that are defined as HIT or non HIT. It’s “Us and Them”, “Them or Us”, why isn’t it just strength training? Well, I’ll tell you why. For the last few month’s I have been reading every certification groups strength and conditioning manuals that I can get my hands on and most of these are “non HIT”. The funny thing is that most of these certification courses and manuals don’t even agree with each other and one even attacks high intensity training in their certification manual. The truth as I see it with high intensity training is that it evolves. Arthur Jones got the ball rolling when he came up with the “Nautilus Principals.” In his writing he often mentioned “high intensity training” or training with a high intensity. The “Nautilus Principles” were guidelines for sensible and safe training. To read more click here! Thanks bodybuilding.com!

The Ultimate Beginners Full Body Workout

What, you ponder, do you have in common with bodybuilding greats like Arnold Schwarzenegger or Jay Cutler, or even with a successful fitness model like Whitney Reid? Each of those men, like you, had modest beginnings. None was born with six-pack abs and none came into this world with a 250-pound bench press. But like you, they had a desire for self-improvement and undertook resistance training as a means to build up their physique. All of these men committed serious mistakes along the way, but fortunately we’ve compiled a summary of the 10 most important training elements so that you, as a beginner, can learn from others’ errors. To get you started off right, we’ve also put together an eight-week full-body beginner’s program that’s built to challenge you as you get stronger. After that break-in period, you’ll have one more thing in common with those superstars: None of you will be a rank beginner any longer. To read more click here! Thanks bodybuilding.com!

Using Multiple Reps to Achieve Your Fitness Goals!

If you listen to conventional bodybuilding and strength training wisdom, you probably believe that lifting for size and lifting for strength are totally separate endeavors. For decades, gurus and gym rats alike have been parroting the same old “3-5 reps for strength, 10-12 reps for size” mantra, and few people seem to question it. Have you ever seen a guy with huge legs, a broad back, and a massive chest who couldn’t put up some serious weight? On the other hand, how often do you see skinny guys lifting more than the experienced bodybuilders? Sure, you’ll see a 180-pound monster every now and again who can bench 405 or squat more than 600, but for the most part, size and strength go hand in hand. The truth is that training for size and training for strength are basically the same. Instead of thinking about any single rep range as a “strength builder” or “size builder,” use them all to your advantage to train every fiber in your body and elicit maximal growth! To read more click here! Thanks bodybuilding.com!

44 Ways To Transform Your Health

Looking to kick your fitness and nutrition up a notch? Rather than attempting a complete and instantaneous overhaul, try taking smaller steps over time. Easing into your new health plan will make changes easier to stick with for the long haul. By using any combination of these 44 tips, you can kickstart your health regimen for the better. Try to integrate 1-2 tips each week for subtle, yet noticeable, benefits. After a few months, you’ll be leading the healthy lifestyle you always wanted. To read more click here!

Five Habits That Are Wrecking Your Metabolism!

You’ve set your sights on enjoying the warm summer months with your leanest body ever, but time’s passing quickly and you’re still sporting a bit of extra winter weight. So, you embark on a quest for the perfect diet plan! With only a few weeks to spare until you’re on vacation, you know you need something intense. Here’s where you have to be careful. Commit to a quick-fix crash diet, and you could actually move away from progress rather than closer to your ultimate goal. Don’t think it could happen to you? Don’t be so sure. Many people damage their metabolism on a daily basis without even realizing it, and then they wonder why they aren’t seeing results. Your metabolism is responsible for determining precisely how many calories you burn on a daily basis. If it runs sluggish, your fat-loss engine will, too. Avoid these eight metabolism-wrecking mistakes to ensure your metabolism stays in high gear for the weeks to come! To read more click here!

5 High Protein Snacks to Fire Up Your Muscles!

What is your most important meal of the day? Trick question! The correct answer is pretty much any time you get to eat. Of utmost importance, however, are the meals during which you can indulge in some protein-rich treats that rock your taste buds and your fatigued muscles like a well-intentioned hurricane. When good, wholesome ingredients join in holy matrimony with quality protein, you can rest assured that you get the most from your hard work in the gym. Hang onto your pastry chef hat! These protein recipes are about to rock your world. Start baking some goods and making some gains! To read more click here! Thanks bodybuilding.com!

The Top 11 Fitness Snacks – Thanks Bodybuilding.com!

It’s 3 p.m., lunch is a distant memory and your stomach is rumbling like a thunderstorm on the Nebraska plains. Sure, you ate lunch, but you’re also putting some serious time on the gym floor training, and your body wants more calories. Decision time: Graze on too much of the wrong foods (read: the plate of chocolate-chip cookies in the lunch room), and your snack habit could quickly sabotage your buff-to-blubber ratio. Yet if you have the right snacks available, you can curb cravings and provide vital nutrients to support fitness gains. These overachievers fit the bill! To read more click here!

The Handful Diet?

Obsessing over food seems to be all anyone ever does anymore. It’s far too common to see fitness devotees fret over calorie counts and precise measurements. Well, I’m here to tell you that you don’t need to use super computers and Excel sheets to track your food anymore. You’ll be happier, healthier, and fitter as a result. Enter the “handful diet.” No more scales, measuring cups, or careful analysis of portion sizes necessary. The only measurement tool you need to rely on is your own hand. To read more click here!

The 6 Types of Motivation For Getting in Shape

People who are motivated by achievement desire to improve skills and prove their competency to themselves and others. It can be an internal desire to strive for personal accomplishment or a search for positive feedback or recognition from others. If you’re motivated by achievement and recognition from others, tie your goals to something personal like being healthy and fit for your family. We all want to feel like a good mom or dad and it certainly never hurts to get affirmation from others who see us feeding our children healthy options and staying active. If you’re more intrinsically motivated, take photos of yourself regularly so you can compare them and see the results. When you do notice changes, take a moment to reflect and bask in the glory. Allow your success to motivate you to future changes! To read more click here! -Jamie Eaton from bodybuilding.com

How Four Letters Can Spell Your Fitness Success

Take a moment to imagine this frustrating and, unfortunately, extremely common scenario: You bust your ass in the gym nearly every day, and you never miss a beat in your weekly workouts. High-intensity interval training, 5-mile runs, 4-day splits, CrossFit—you name it, you’ve tried it. Eight weeks pass and, for all your time and effort, you barely have anything to show for it—no PR numbers to brag about, and no awesome changes in the mirror. If this sounds like you, there’s no reason to fear. In my experience, a lack of any visible progress is due to a few controllable factors. People who aren’t adapting physically often:

  • Work out too few or too many days
  • Exercise with the wrong or inconsistent intensity
  • Give little regard to the actual exercises they perform
  • Do the wrong exercises for their goals

To read more click here!