Boise's Fitness Equipment Outfitter

23 High-Protein Breakfasts to Keep You Full All Morning

Most of us have no problem getting in our daily dose of protein—in fact, we might be consuming even more of it than we need. But it turns out it’s not just about how much protein we eat. Studies show that the way we distribute our intake through the day can have significant effects on how it’s synthesized by our muscles. Solution? Divide protein evenly among all three meals—and especially after a workout—rather than cramming it into one. Registered dietitian Elizabeth Jarrard recommends starting at breakfast, with 10 to 30 grams. Bonus: More protein in the a.m. will keep you full and help you avoid mindless midmorning snacking.

Check out these 23 recipes that fall within Jarrard’s parameters—no protein powders necessary.


To read more about some delicious high protein breakfasts, click here!

Social Media and the Climate of Fitness

It’s become fashionable, almost expected, to poke fun at the #fitspiration crowd. The messages are counterproductive, the status updates reek of insecurity, the list goes on. Even magazines with no business in fitness are getting into the act with headlines like these: “People who post their fitness routine to Facebook have psychological problems, study claims.”

There is some truth to these claims, but before jumping on the hater’s high horse, consider this: fitness has always been a social endeavor. Even before the first Olympic games more than 2500 years ago, health, fitness, and nutrition have been closely tied to status, competition, and even divinity. As the times have changed, our victory shout has become our status update and olive wreaths have become Facebook ‘likes,’ but human nature is the same.

The internet allows for new ways to share information and create relationships, and it is up to us to leverage these relationships in a productive way, just like the physical culture clubs of the early 2000s, the Persian zurkhaneh, and the Greek gymnasia have done in times past.


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7 Amazing Benefits of Meditation

As a practice of mind and body, meditation focuses on the interaction among the body, brain, soul, and behavior. Meditation’s amazing benefits are numerous and here are just seven to show you where this practice can take you.

To read more, click here!

Do Cheat Days Work? The Cheat Day Cheat Sheet

I’ve been getting a lot of questions about cheat days. Mainly, I’ve been getting asked if they actually work.

The short answer is YES, they do. I’ll explain why later in the article. But for now, the important thing to know is that, if done correctly–for example, the Feast/Fast model–taking a planned day off from your diet can help you lose fat much, much faster. In fact, I believe it so much that I have the cheatiest cheat days around.

I’ve become known for my love of such days. And so today, instead of talking to you about my favorite foods, I thought I’d just give you a break down that can serve a few purposes.

Firstly, if you’re still on the fence about whether or not to cheat, this post will help you decide if it’s for you; please note that his particular point is made in a different manner in my article defending cheat days, so you should check that out, as well.

Secondly, if you do decide to use cheat days, you may find yourself in the position of being asked why you use them and how this works.


To read more, click here!