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About to crush a heart-pumping workout? That’s awesome—but we hope you’re planning to warm up first. After all, the importance of warming up before exercise cannot be overstated. Not only does it facilitate better movement, but it is a crucial step to remaining safe at the gym and avoiding injuries. 

To understand more about the benefits of a warm-up before exercise, read on. We’ll talk about why warming up is important and give suggestions for ways you can incorporate this practice into your own fitness routine. If you come away with any lingering questions about warming up, please get in touch with our team! We’d be happy to guide you through some stretches and moves to make sure your next sesh is safe and successful.

Understanding the Purpose and Importance of Warming Up

We get it. You’re a busy athlete with only a limited time frame to work out—is a warm-up really always necessary? When you have a narrow window of time to crush your workout, warm-ups might seem easy enough to skip. After all, they’re just stretches and little exercises! The real workout comes after, right?

Wrong!

Sure, the more challenging parts of a workout come after your warm-up. But that doesn’t mean you should forgo your warm-up routine, even if you’re busy and only have a limited time to work out. While skipping your warm-up may seem to save you time, it could have consequences that are far more inconvenient than a few minutes of stretching. 

The gentle movements in warm-ups are enough to get your blood flowing, release endorphins, and elevate your heart rate. This will prepare you physically and mentally for the intensity of your workout, whether you’re running a marathon, lifting weights, crushing a HIIT sesh, or engaging in another fitness activity. If you choose to suddenly jump into these movements without a warm-up, your body will be unprepared. That can result in a difficult workout or even an injury.

Benefits of Incorporating Warm-up Exercises into Your Fitness Routine

Are there benefits of warming up before exercise? You bet there are! Below, we have listed some of the most important and exciting benefits of a warm-up before exercise.

Benefits of a Warm-up

Let’s say you buy a bunch of protein bars in bulk and put them in the freezer. When you grab one out of the freezer to eat, it’ll be solid as a rock. If you try to bite it, it will be too hard to eat. If you try to bend it, it will snap in two. However, if you take it out of the freezer a few hours before eating it, all of those problems will disappear. You could bite it or bend it without risking anything breaking or snapping.

The same idea applies to your body. If your muscles aren’t warmed up, they’ll be more similar to that frozen protein bar: stiff and easier to injure. If they’ve been warmed up, they will be more similar to the defrosted protein bar: pliable and ready for action. This makes for a better, safer workout with way less risk of injury!

Routine is important. Without a solid workout routine, many athletes lose motivation and end up letting their fitness journey falter. Warming up can create a flow that helps facilitate a fitness routine. Even on days when there is less motivation, athletes can begin with a “modified” workout of only warm-ups and then choose if they wish to continue with a full routine. Most often, the warm-up sesh will get athletes into the zone, and they’ll choose to continue their full workout. 

Your warm-up session is your time to get in the zone for your workout. This happens both mentally and physically. Physically, you will be gradually bringing your heart rate up, making for an easier transition when you begin smashing your full workout. Mentally, you will also have time to prepare yourself for the workout ahead. Plus, your body will start releasing endorphins during your warm-up, which will make you feel great and more motivated to crush your workout! 

Different Types of Warm-up Exercises and How to Perform Them

The world of warming up is a vast one. There are dozens of different warm-ups and pre-workout routines that athletes can try, depending on their own needs. 

We highly recommend chatting with your coach about your unique fitness goals and workout preferences to help determine which warm-ups could best suit your health and exercise journey. In the meantime, here are some basic warm-ups that the Jack City Fitness coaches swear by:

Common Mistakes to Avoid During Warm-up Exercises

First of all, let’s be clear about something: the biggest warm-up mistake out there is skipping it! That being said, warm-ups, like all forms of exercise, must be performed properly to actually benefit athletes rather than cause harm.

Here are a few common warm-up mistakes and our advice on how to avoid them:

Lots of movements and stretches can be great forms of warm-ups, but not all of them are. Typically, the best warm-ups consist of some light dynamic and aerobic exercise. They should slightly elevate your pulse and get your oxygen flowing but should not feel like an entire intense workout on their own. 

If a warm-up is too quick, it may not be effective in its job of preparing your body for exercise and preventing injury. If it goes on for too long, your body might become fatigued and unable to complete your whole workout. That’s why 5-10 minutes is the ideal warm-up time frame. 

Remember, it’s a warm-up, not your actual workout. If you hit your warm-up harder than necessary, you could end up injured, which defeats its entire purpose. This can also cause unnecessary fatigue during your actual workout. Remember, slow but steady wins the race . . . at least when it’s a warm-up race.

Designing an Effective Warm-up Routine for Your Workouts

Now that you know why warming up is important, it’s time to hit the gym and put it into practice. We’re here to help! At Jack City Fitness, our impressive crew of personal training coaches is ready to help you develop a customized warm-up and exercise routine to help you smash all your health goals. That includes helping you select the best warm-up routines for your unique needs. We’ll ensure that all your warm-ups help you progress toward BIG RESULTS!

Ready to start warming up? Get in touch with our team by calling (208) 999-1111. We’ll invite you to our Boise gym for a FREE fitness consultation, a tour of the facility, and a chance to ask all your big questions. Once you sign up to become a Partner, you’ll have immediate 24/7 access to our entire fitness center, including classes, private coaching, amazing amenities and equipment, and more. We can’t wait to show you around and help you crush all your fitness goals. 

Are exercise mats and yoga mats the same? No! While these two athletic tools are similar in many ways, they have differences. Some athletes may want to invest in different mats for yoga and exercise. For others, one might suffice.

Are you confused or curious about workout mats vs. yoga mats? Our team is here to help! We’ve created a guide that breaks down the key points of fitness mat vs. yoga mat use. Hopefully, this information will help you determine which mat(s) are necessary for your unique needs and goals. 

If you have any lingering questions, you can count on our athletic experts and coaches to provide the information you seek about exercise equipment. Just come see us at our Boise fitness center. We’re waiting to help you smash your fitness goals.

Understanding the Basics: Yoga Mat vs. Exercise Mat Use 

Many of the key differences between exercise mats and yoga mats come down to their construction. The way your mat has been made will inform the way you use it. When you understand these differences, it will be easier to determine which of these options would better suit your needs.

Before we begin, let’s discuss the ways these mats are intended to be used. As the name suggests, a yoga mat is best for the ancient practice of yoga. However, the yoga mat can be a great piece of equipment for plenty of other workouts, as long as they are low impact. If you’re planning to smash out a HIIT session or other similarly intensive exercises, a workout mat will be a better choice. They are designed to support physical activity with higher intensity.

Key Material Differences: What Sets Them Apart?

While yoga mats and exercise mats can be made of the same material, they often have different compositions. Let’s break down the most commonly used materials for these mats.

Yoga mats can be made of several types of material. Plastic materials such as PVC (polyvinyl chloride) and TPE (thermoplastic elastomer) are often used in their construction. Some yoga enthusiasts invest in eco-friendly yoga mats made of natural materials, like cotton or jute. Natural rubber yoga mats are also a popular choice amongst yogis.

Exercise mats are also often made from PVC and TPE, but many makers use other materials, such as NBR (nitrile butadiene rubber.)

Thickness and Support: Exercise Mat vs. Yoga Mat

Thickness is perhaps the most significant difference between yoga and exercise mats. Whatever materials or surface features your mat may have, its thickness determines the kind of mat it is.

Let’s break down the typical thickness of exercise mats and yoga mats:

Exercise Mat Thickness

Generally, an exercise mat is built to withstand more intense, higher-impact workouts than a yoga mat. Because of this, exercise mats are typically thicker than yoga mats. However,  there is a wide range of thickness levels for exercise mats. Some athletes prefer a medium build (5-7mm), while others want a thicker mat. “Thick mats” encompass a large range of sizes, from 8mm-5cm, or even thicker! 

Yoga Mat Thickness

Typically, yoga mats come in a thinner range than most exercise mats and are commonly about 5 or 6mm thick. The thinness helps athletes feel the floor beneath them and can facilitate better stability and fluid movement. 

While most yoga mats are thin, thick ones are also available and often used in specific practices, like restorative yoga. They are also a good option for therapeutic purposes and helping athletes with pain. 

Traction and Stability: Comparing Surface Features

Some workouts require more traction and stability from a workout mat than others. When it comes to yoga, this is particularly important. After all, yoga stretches require a fair amount of balance and grip to perform successfully and safely. Without a good, grippy surface, some mats can become sweaty and may cause athletes to lose balance or slip, especially when practicing yoga. Nobody wants that to happen! This is why some of our favorite yoga mat materials are made of rubber or TPE— they are less likely to slip and slide, even if your workout has you pouring sweat. However, plenty of PVC or eco yoga mats can also provide good grip and were designed with that intention. If you are currently shopping for a yoga mat with stability and traction in mind, we recommend searching for a brand that emphasizes grip.

While balance may often be associated with practices like yoga, it is a necessary component of many types of exercise. That’s why grip and stability are important for general exercise mats and yoga mats. A well-textured exercise mat with good stability and traction will help allow athletes to crush everything from planks to push-ups without worrying about injury.

Choosing the Right Mat for Your Fitness and Wellness Needs

We have a few tips for choosing a great mat, whether for yoga, HIIT, or any other workout!

The internet is full of comprehensive product reviews of all kinds, including ones for yoga mats and exercise mats. The people who write these reviews tend to be very enthusiastic and knowledgeable and will provide lots of insight into various mats. Then you can look into specific stats (like exact thickness, material, and special features) on the manufacturer’s website. Many brands also offer customer support services that allow you to ask a team member specific questions about the mat.

Just because it’s a big brand name doesn’t mean it’s right for you. Before dishing out your hard-earned cash on an expensive mat you saw on Instagram, consider whether it will help with your specific goals. There’s nothing wrong with going for a less glamorous make of yoga mat if it suits your needs. That’s the point!

Next time you hit the gym or speak to one of your athletically inclined friends, ask for their take on a great mat. They will give you honest advice about their experience, and that is super valuable! 

Many gyms have a great stock of yoga and exercise mats that you can test out. That will help you make a better-informed decision about investing in your own yoga or exercise mat.

Fitness coaches are incredibly knowledgeable about fitness equipment, mats included. Plus, your coach will understand your unique needs and fitness level, so they can recommend an ideal mat for your goals and workout journey.

Let’s Move!

At Jack City, we have everything Boise athletes need to smash their fitness goals—including great equipment. Along with plenty of yoga and exercise mats, we have a wide range of high-tech fitness equipment, including Woodway treadmills, Airbikes, and a Monkey Mill. Plus, you can work with our amazing crew of fitness coaches to help you see the results you crave! We have the answers to all your fitness questions, whether you need help to develop a better pre-workout stretch routine, want a customized fitness plan, or are interested in a heart-pumping class. We’re open 24 hours a day, seven days a week, so you can hit the gym whenever you like. We’re here to serve your needs!

Want to learn more about becoming a Jack City Fitness partner? Get in touch with our amazing team by calling (208) 999-1111 today. We’ll invite you to our Boise facility for a FREE fitness consultation and tour. Once you sign up with us, you can access all our amenities. We can’t wait to help you grow as an athlete!  

It does not matter how much time you spend at the gym, how many years you have been working out, or what your fitness goals are. Everybody has heard fitness myths from time to time—and likely believed them as well. That’s because myths about fitness are everywhere. You might not even realize how often you hear them! Fitness myths come from all sorts of sources, like loudmouth friends stating personal opinions as facts, social media influencers spouting half-truths, or old disproved theories or superstitions that still somehow get airtime.

Today, we will talk about the importance of debunking myths about fitness and explain why a few famous ones are untrue. Unfortunately, there are many more fitness myths out there than we have time to discuss or debunk today—but ideally, this guide will provide skills and resources for you to continue your quest. Your fitness coach will also be able to help you stay on course!

Why Debunk Myths About Exercising?

Because we can, and it is so important to be informed, especially when it comes to exercising safely. It will make you a better athlete and help propel you toward better results.

Plus, it is 2023, and we have a whole world of information at our fingertips. That means athletes can do proper research on exercise and fitness—and that includes fact-checking information that seems baseless or “off.” Often, this process organically ends up busting some common fitness myths!

Can Myths About Exercise Affect My Fitness Journey?

Of course. Understanding exercise principles are necessary for achieving athletic success. If you believe unfounded myths about fitness, you will not be able to see the full picture. This can slow down your process or even cause injury or harm. 

Some Common Fitness Myths, Debunked

There are countless workout myths floating around that need debunking. While we can’t possibly cover them all in one article, we have collected a few of the most common ones.

Experiencing a dreaded fitness plateau? Perhaps you’ve heard that varying your workout through a technique called “muscle confusion” can help you break through and start achieving big gains again. Lots of athletes wanted this theory to be true. After all, who likes a plateau? However, studies have indicated that muscle confusion is not an effective theory in terms of breaking physical plateaus and affecting gains. Bright side? Many athletes do find that it helps in terms of mental motivation.

Let’s say your fitness goals include weight/fat loss, and you have certain areas in mind. Lots of athletes come to the gym hoping to lose weight in a specific area. While specific workouts will certainly help tone and strengthen muscles in those areas, your individual results will depend on your unique circumstances, like genetics and your body type. Everybody stores and loses fat differently, regardless of what workouts they do.

Yes, protein is very important. Yes, many athletes consume protein after a heavy workout to help aid muscle recovery and encourage gains. However, everybody is different. What you should ideally eat before or after a workout will depend heavily on many factors: your unique physique and fitness levels, your goals, and the type of exercise you’re engaging in. Plus, not all protein is the same: plenty of high-protein foods have additives and ingredients that many athletes try to avoid.

What’s the best way to incorporate the right amount and type of protein into your post-workout diet? We recommend working with a nutritional counselor. They will have tons of helpful hints, recipe ideas, and myth-busting knowledge to help you out. Plus, your counselor will be able to work with you to develop a meal plan that works with your unique circumstances to help you see the results you want.

Many athletes experience post-workout discomfort called Delayed Onset Muscle Soreness (DOMS). A common assumption is that DOMS is a signifier of a great workout that will lead to huge gains. This may very well be true. However, if you smash a huge workout and don’t feel any pain the next day, that does not mean that your exercise was all for nothing! It’s a myth that your body needs to experience Delayed Onset Muscle Soreness to gain muscle from a workout. In fact, as you grow as an athlete, you might find that you have fewer instances of post-workout soreness. 

No! Enough! We can’t stand gatekeeping of any kind, especially in the world of fitness! At Jack City Fitness, we know that the world of athletics is expansive enough for everybody to join—and that includes folks of all shapes, ages, sizes, and physical abilities. Don’t listen to anybody who says that athletes must look or move a certain way. They are perpetuating dangerous myths and are not worth your time or energy. If you want to engage in any kind of fitness, guess what: you’re an athlete! 

Have a question about fitness information that was not listed here? No worries! Our team has the answers you need when you need them. Get in touch with the Jack City crew. We’ll help you discern fact from fiction.

Fitness myths debunked

How To Avoid Falling for Myths About Exercise

What is the best way to avoid falling for any myths about fitness? Stay informed and always fact-check! There are lots of ways to remain vigilant in your research and ensure you are only learning truths about fitness. 

Some of the easiest ways to do this include:

Learn from experienced, qualified athletes. We recommend working with a personal fitness coach during your exercise journey. One of the many personal training benefits is having a knowledgeable coach whose guidance you can trust. They will ensure that you are only learning true, helpful information about exercise and will bust any myths that you may have heard along the way.

Your fitness coach is a fantastic resource, but they are not the only person who can help you bust myths. There are plenty of reputable fitness and health sources that you can access at your own convenience. Many universities and healthcare organizations have published official articles and papers about exercise and fitness. They are interesting to read and are based on facts and research.

Some professional athletes and sports scientists have also made YouTube or other social media channels. Be sure to do your research to verify that they have the expertise necessary to teach others. Read their bios, check out reviews and comments, or even ask your fitness coach if they have heard of them. Once you have found the right ones, these e-channels can be fantastic resources!

Do you ever hear a fitness or health fact that just seems weird? Don’t second-guess your intuition. Trust your gut and follow that feeling! Spend some time investigating by contacting your fitness coach, asking trusted fellow athletes, and looking into reputable resources.

Once you have debunked any myths about exercise, it’s time to spread the word! If the fitness myth you just debunked came from someone you know, we believe it is best to tell them what you discovered. It will help them prevent any mishaps or injuries and will stop them from spreading that myth to more people who may not research as scrupulously as you.

Stay on the Right Path!

If you are determined to succeed as an athlete, you’re already on the right path. By making an effort to separate fact from fiction and debunk common fitness myths, you are making that road even clearer. We’ll help you along this journey, and we are in for a great ride together. 

At Jack City Fitness, we offer athletes the chance to join a thriving workout community where learning and understanding exercise is an integral part of the overall experience. Our fitness coaches and class teachers have the expertise and training necessary to help athletes of all levels safely and efficiently meet all their goals—without any myths or misconceptions disrupting their process. 

Let’s get started! Call (208) 999-1111 today for a FREE fitness consultation and tour of our facility. Once you sign up to become a Partner, you can enjoy our 24/7 facility right away. We can’t wait to meet you, help you bust myths, and see you smash all of your fitness goals!

Never heard of AMRAP? You might be missing out on one of the most effective and exciting methods of working out! An AMRAP workout can be done quickly but packs a serious punch, making it a favorite among busy athletes.

In this article, we will discuss AMRAP exercises and give some hot tips on getting started. If you come away with any questions, don’t hesitate to get in touch with our team of coaches and trainers at Jack City Fitness—we’re experts, and we love to help!

What Are AMRAP Exercises?

So, what is an AMRAP workout?

AMRAP stands for “as many reps as possible.” This title is fairly self-explanatory—it refers to workouts during which athletes smash out as many reps as they can within a short time frame. It’s similar in many ways to HIIT (High-Intensity Interval Training), but there’s one major difference: AMRAP training doesn’t account for any rest periods. You are expected to keep moving until the time is out. This makes it a dynamic and exhilarating workout—and a huge challenge! 

What Are the Benefits of AMRAP Training?

Unsurprisingly, there are several important AMRAP benefits. Athletes who engage in this exciting form of workout might enjoy the following perks:

Most of us expect to see results from exercise. AMRAP workouts can deliver this in droves. AMRAP training not only helps with muscle growth, but it’s also a fantastic way to build cardiovascular endurance. So, you can enjoy a fitter physique along with improved athletic performance.

Have a favorite workout? We bet it can be turned into AMRAP training. That’s part of the beauty of this workout—it is a theory rather than a specific exercise. Everything from burpees to squats can be performed with “as many reps as possible” being the goal. However, it’s always best to work with a coach or athletic professional when translating your favorite moves into AMRAP exercises! 

Too busy for a lengthy gym sesh? No worries! The relentless and intense nature of AMRAP means that an effective and full workout does not require very much time at all. While the length of your workout will depend on specifics (like which moves you’ll be performing and your unique physical needs), they are typically under a half hour. This makes AMRAP the perfect workout routine for time-pressed athletes who want an intense workout without sacrificing a moment from their busy schedules. 

AMRAP, like HIIT, can be performed in all sorts of settings. Since so many types of workouts can be “AMRAP-ified” without special equipment, you’ll be able to bring this technique with you on vacation, to the park, and even to your break room at work. Whenever you have the means and time to smash a workout, AMRAP is the ideal exercise. 

AMRAP Workouts To Try

Want to try some AMRAP workouts yourself? Excellent choice. If you need help deciding on moves to try with as many reps as possible, here are a few suggestions:

And this is just the beginning! As we said before, most workouts can get the AMRAP treatment. If you have a favorite workout or one that you think you’d successfully perform a lot of reps of, talk to your fitness coach. They’ll be able to help you safely turn it into an AMRAP sesh!

What is an AMRAP workout

AMRAP Training: Building the Best Workout for Your Needs

Ready to build your own AMRAP training routine? Follow these simple steps:

Make Some Lists

Before you begin your AMRAP journey, it would be helpful to make some lists. First of all, try writing down all of your favorite workouts and routines. Whether they produce your favorite results or you love doing them, they might be good choices for starter AMRAP routines.

Making a list of your overall fitness goals and needs is also beneficial. Since so many workouts can be modified for AMRAP training, this is a helpful way to clarify which exercises will move you toward your specific goals. After all, if you want stronger legs, it doesn’t make much sense to choose all upper-body workouts for your AMRAP journey! 

Talk to Your Coach

Once you’ve figured out your ideal workouts and goals, it’s time to show your fitness coach. They will then help you make your goals a reality! Together, you will develop a personalized routine that utilizes your favorite moves to achieve the goals you have set. Your coach will also be there to ensure you are always using the correct form, to answer any questions you may have, and of course, to offer emotional support! 

Choose Your Times

Time is an important facet of AMRAP workouts. Depending on your experience, fitness level, and goals, you will choose a certain time frame to do your reps within. Your fitness coach will help you choose a time frame that suits your individual needs. Beginners may start out with a shorter workout (5-10 minutes or so), while a more experienced AMRAP-per might be comfortable with a longer one (20-30 minutes). Remember, this isn’t a race! You can work your way toward shorter sessions over time.

Start Working Out

Let’s go! Once you have everything in place, you can start smashing your AMRAP training sessions whenever and wherever you want. Grab a pair of shades…your fitness future is looking pretty bright.

Top Tips for AMRAP Workouts

Want to start smashing AMRAP workouts yourself? Here are some pro tips to get you started.

AMRAP is so exciting, it can be tempting to just drop everything and try a workout right here, right now. However, unless you’re a highly skilled and experienced athlete, we don’t recommend doing this. In fact, even if you are a super experienced athlete, we still advise against jumping right into a new workout—especially one as intense as AMRAP. Before you begin AMRAP (or any other intense workout routine), we recommend that you speak to your doctor or another healthcare professional about your personal exercise experience, current health and physical condition, and goals. They will help determine that this type of workout is right for you and your body. If they have concerns, they will let you know. They also may even be able to suggest ways to engage in AMRAP safely.

Once you begin your AMRAP journey, you might find that certain moves don’t work so well with your physicality or current skill level. That’s okay! Speak with your fitness coach about finding modified versions for these workouts. This is much safer than forcing your body into something it isn’t ready for yet, especially in an intense setting like AMRAP. You may be able to work your way up to the “classic” version eventually. Most fitness coaches will be able to help you develop a personalized workout plan that works toward your strengths and includes modified versions of certain exercises. 

Whenever you start a new workout, it’s important to get the right guidance from a fitness coach. This is doubly true when you undertake a workout as intense as AMRAP. After all, without the helping hand of a well-trained and experienced athletic coach, you could use incorrect form or push yourself too hard, leading to a more difficult workout, longer wait times for results, and even injuries. It’s best to avoid all the trouble and do it right. 

At Jack City Fitness, our fitness coaches are dedicated to helping Boise’s athletes shine and meet all their workout goals. We’re well-versed in the ins and outs of AMRAP and similar routines, so you’ll always use proper exercise form and make the most of your workout. Get in touch today by calling (208) 999-1111. We’ll invite you for a FREE fitness consultation and tour of our facility. Once you sign up to become a Jack City Partner, you’ll have immediate 24/7 access and can get started right away. We can’t wait to meet you and help you smash those goals!

As an athlete, you always put your well-being first. That’s why you engage in regular exercise and maintain a healthy lifestyle. So, what happens when you come down with a cold? Many athletes are curious: is it good to work out while sick, or can it make matters worse? 

The answer to this question is not as straightforward as “yes or no.” After all, sickness encompasses a large range of symptoms and bodily effects. There are some cases where a bit of light exercise may potentially help ease cold symptoms. However, cold and flu symptoms will often worsen due to exercise. They also increase the difficulty of your workout. To make matters worse, exercising while sick may cause a longer recovery time. Obviously, nobody wants that! 

Unsure whether you should be in bed or at the gym? If your current cold or flu symptoms have you stumped, read on. We’ll discuss how to make the best decisions about working out while under the weather. We also recommend that you speak to both your doctor and your fitness coach before working out while sick. They will be able to assess your specific symptoms and exercise plan to determine whether or not it’s better to hold off.

Are There Any Benefits of Working Out While Sick?

Gentle exercise can sometimes help people feel better when they have a cold, especially if their symptoms include congestion. Movement can help your nasal passages clear up, but the relief is usually temporary. 

Are There Any Risks of Working Out While Sick?

Exercising while sick can come with risks, especially for folks experiencing more severe symptoms. While an athlete with a mild head cold will likely be fine undertaking a workout, the same does not go for someone experiencing symptoms like fever, vomiting, or diarrhea. There are a few reasons for this. 

It Feels Awful

Does your cold or flu include gastrointestinal symptoms, a phlegmy cough, a fever, or body aches? We’ll venture to say that you feel pretty lousy right now—and you’re probably reading this while sitting or lying down. If this is how your body feels while in resting mode, imagine how terrible it will feel while exerting the energy and force necessary for a workout. No, thank you!

It Can Leave You Dehydrated

If your body is already dehydrated from nasty symptoms like fever, vomiting, or diarrhea, working out can be risky. You might find it harder than usual to remain hydrated—and that can only lead to trouble. 

It Can Make Your Fever Worse

If you’re running a fever, it’s important to stay hydrated and rest your body. As we already mentioned, working out while feverish from the flu or grappling with a stomach bug can lead to dehydration. That increases your risk for a higher fever, leaving you feeling like garbage with a longer recovery time ahead. 

You’ll Tire Quicker

While some light exercise can be helpful for those experiencing mild congestion, athletes with more pronounced chest symptoms should stay away from the gym until symptoms have cleared. Working out with a productive cough can quickly leave you feeling breathless or fatigued.

It Can Lead to Injury

When you have a fever, your body doesn’t tend to behave as it normally does. Your strength, coordination, and endurance levels will likely differ from when you’re healthy. You will not be able to perform your typical workouts in the same manner that you are used to. Exercising in that condition can lead to injuries, even if you use proper form and remember to warm up and cool down.

When To Skip Your Workout

We recommend you speak to your doctor or coach about your specific symptoms. In the meantime, here are some rules of thumb:

Typically, experts say that it’s okay to exercise if your symptoms occur above the neck, as long as you feel well enough to do so. So, working out with a headache, ear infection, or stuffy nose doesn’t carry many risks. However, folks exhibiting symptoms below the neck are advised to avoid exercise until they feel better. For instance, if you are experiencing chest congestion or gastrointestinal distress, skip the gym. Focus on getting plenty of sleep for a speedy recovery instead!

If you need to take a few days off to recover from a cold, the Jack City crew is waiting when you’re feeling better. Not a Partner yet? Call (208) 999-1111 to learn more about how we can help you crush all your fitness goals!

If you have spent much time in the bodybuilding or lifting communities, you’ve probably heard the terms “superset” and “compound set” from time to time. These two lifting techniques are similar in many ways, so athletes sometimes group them together. However, despite their similarities, there are significant differences between superset and compound set techniques.

In this article, we will cover the differences between the two, explore their benefits, and offer advice for athletes interested in trying these fitness methods. If you come away with any more questions about supersets and compound sets, get in touch with our crew! We’re fitness experts and are happy to help clarify. 

What Are Supersets and Compound Sets?

Supersets and compound sets are different yet similar strength training techniques. To understand the difference between superset and compound set methods, let’s cover each topic separately. 

What Is a Superset?

A superset is a type of workout that involves performing two different routines without a rest in between sets. Superset exercises are chosen to train two opposing muscle groups. So, a typical superset might involve a set of leg workouts followed by a set of shoulder workouts, with little or no break time between the two. These are then performed in reps. 

What Is a Compound Set?

Like supersets, compound sets are done by performing two different routines without a break between sets. However, there is a key difference between compound sets and supersets. Compound set exercises will both be chosen to train the same muscle group rather than opposing ones. For example, a compound set might involve two different upper body workouts performed back to back with little or no rest time between sets. 

Benefits of Supersets and Compound Sets

Both supersets and compound sets are valuable techniques that have several benefits. Many athletes choose to utilize both methods in their training! To help you understand the benefits of both supersets and compound sets, we will explore both separately. 

Benefits of a Superset

Supersets are hard work, but they deliver some exciting results. Many athletes choose to crush supersets as part of their training routine because it offers these handy benefits:

Busy athletes often turn to supersets due to their doubly-intense nature. Supersets allow for an effective resistance training program in much less time than the traditional varieties can offer.

There are loads of workouts and exercises that lend themselves beautifully to being used in superset training. This adaptability makes it accessible to more athletes with differing needs and preferences. 

Why just train for strength when you can include some cardio too? Supersets can turn your regular resistance training into an aerobic workout as well—and that comes with its own laundry list of benefits, from optimized metabolism to better heart health.

Benefits of Compound Sets

Compound sets are categorized by the muscle group targeted during workouts. Unlike supersets, compound sets all target the same muscle group, allowing athletes to hone in on a specific area. It’s an efficient and rewarding way to focus on a specific goal.

Like supersets, compound sets are highly versatile and can utilize all sorts of workouts. Some athletes choose to alternate their compound routines, so they focus on upper body compound sets one sesh but move on to legs the next day. Other athletes like to use a combination of both compound and superset techniques for a more varied routine. 

When to Use Supersets vs. Compound Sets in Your Workout

Not sure whether supersets or compound sets are better for your workout needs and goals? You might find that one suits you better than the other, but many athletes settle on a combination of both. We recommend having a chat with your fitness coach about your options. They will be able to help you determine which of these workouts will be better for your unique physique, background, fitness goals, and experience. If these types of workouts are currently too advanced for you, tackling some progressive overload training with your coach can help you work your way up there! In fact, your coach will help you develop an entire personalized workout plan that goes with YOUR lifestyle. 

Find Your Groove at Jack City Fitness

Every athlete is different. At Jack City Fitness, we know how to find fitness programs that work for your unique needs. Get in touch with our expert team today at (208) 999-1111, and learn more about becoming a Jack Fitness Partner. We can’t wait to help you see RESULTS!

CrossFit is all the rage in gym circles—but do you know what it is? If you’re new to the concept of this workout style and curious about what it has to offer, keep reading. 

At Jack City Fitness, we are well-versed in the world of CrossFit-style workouts and can help you make sense of it for your exercise and health journey! Check out our beginner’s guide to CrossFit-style workouts for information on this exciting fitness style, and be sure to get in touch with our team if you come away with any additional questions. We are here to see you succeed! 

What Is CrossFit?

CrossFit is a branded style of workout that has been around for over two decades. It focuses on utilizing functional movement to achieve results, which certainly works. Since 2001, it has been revered across athletic communities for its effectiveness in hitting various fitness goals, from aerobic ability and strength to weight and fat loss. It’s even used for physical training in professional capacities, like at police academies and military camps. However, despite its high-flying nature, CrossFit is quite beginner-friendly and is a great workout for athletes of all fitness levels and backgrounds. 

Unlike, say, push-ups or lifting, CrossFit-style workouts are not defined by one routine or move. During these workouts, athletes perform incredibly varied movements—but they aren’t chosen at random. The workouts are curated to focus on different goals and areas with each session. They typically include high-intensity, functional exercises. Enthusiasts can also try a different collection of exercises every day. This is called the Workout of the Day (WOD), and it involves attempting as many reps of the suggested workouts as possible during a set time frame. 

As CrossFit is a branded exercise regime, it is only offered at specific fitness centers, called CrossFit Boxes. These facilities won’t have all the equipment and amenities you may associate with a traditional gym. Everything there will be solely for performing CrossFit workouts. While this is great for enthusiasts, many athletes would rather have the option of both CrossFit-style workouts and their preferred equipment. That’s why so many traditional gyms (like Jack City Fitness) offer training sessions in the style of CrossFit. Their athletes can enjoy this exciting exercise style without forgoing their other workout needs. 

Are There CrossFit Workouts for Beginners and Gym Newbies?

Absolutely! Athletes of every fitness level can perform CrossFit-style workouts.

Whether you are new to exercise or just new to CrossFit, we will give you the same advice we give to first-timers of any fitness endeavor. In order to safely proceed with your fitness journey, it’s crucial to speak with your doctor or another healthcare professional about your unique health and fitness background. This will help ensure that this style of workout is okay for your body. Pregnant athletes should also double-check with their OB/GYN or doctor before beginning or continuing a CrossFit regime.

We also always recommend that athletes work alongside a fitness coach when beginning a new style of exercise. Your coach will be able to provide personalized advice on getting started and can help make sure that you are performing your workouts with proper form. Without this guidance, you could risk injury.

CrossFit Pros and Cons: Are There Any Risks?

Like any workout routine, CrossFit has plenty of positives and a few potential negatives to look out for. We’ve listed the most important CrossFit pros and cons below for you to consider.

CrossFit Pros

One of the major reasons that athletes love CrossFit is its varied, intensive nature that is thought to help build stronger, more powerful muscles. 

When you smash CrossFit-style workouts, you engage in all sorts of functional training exercises, like squatting and swinging. Mastering these movements can lead to better overall balance and stability and can help keep your body agile and flexible. 

While there is not yet official research to back up this theory, many CrossFit enthusiasts believe that this workout can improve one’s aerobic fitness. This is thanks to the high-intensity nature of CrossFit, which potentially increases VO2 max in athletes. 

Whether you’re hoping to lose weight/fat or maintain your current level, CrossFit may be the key. It’s a major calorie-burning workout!

CrossFit Cons

CrossFit is not exactly the most affordable lifestyle in the world! Although actual prices will depend on specific sites, most CrossFit memberships will cost between $100-$300 per month. While that’s realistic for some athletes, it’s too high of an expense for many, especially considering that a CrossFit Box only offers amenities for that specific type of workout. This is why many athletes prefer to instead train in the style of CrossFit at their chosen “traditional” gym and get more bang for their buck!

Official CrossFit centers exist across the country, but if you’re in a rural or underfunded area, there may not be one anywhere near you. This can be challenging for already-busy athletes who don’t have the time or funds to travel miles just for the brand name.

CrossFit-style workouts can run the risk of injury, especially if they aren’t performed correctly. Tendonitis, lower back discomfort, and knee injuries are all possible when performing CrossFit. The best way to prevent this is to work with a fitness coach, especially in the early days. 

Crossfit for beginners

CrossFit Training Plan for Beginners: Workout Examples

Every CrossFit training session you have will look entirely different! Each one will be a different combination of high-intensity, functional movements and workouts. However, despite the ever-changing nature of CrossFit, you will definitely recognize some of the workouts used! Some of the most popular moves in a CrossFit training circuit include:

Moving Beyond the CrossFit Training Guide

Now that you’ve read our CrossFit training guide, let’s put that knowledge into motion! At Jack City Fitness, we have something even better than CrossFit classes. We are pleased to offer one-on-one CrossFit-style personal training sessions, so you can enjoy all of the benefits of this workout style without the hefty price tag. Plus, there is less rigidity without the official name. Our coaches have more freedom to explore various routines that don’t fall under the allocated CrossFit-branded workouts. Best of all, you don’t need to sign up for a new gym! CrossFit-style workouts are available to all of our Partners at Jack City.

Wait . . . you’re not a Partner yet? Let’s change that! After all, Jack City Fitness is Boise’s only results-oriented gym, and our CrossFit-style classes are only the beginning of what we offer. When you work out with us, you get 24/7 access to our entire fitness center, which includes equipment like air bikes for CrossFit. Our Partners also have the ability to work with a fitness coach, join one of our heart-pumping classes, or even develop a custom virtual exercise routine. All you need to do is give us a call at (208) 999-1111. We’ll invite you over to our Boise gym for a FREE fitness consultation and tour. Once you sign up, you can start smashing workouts right away.

We can’t wait to see you and help you achieve all your goals!

Never heard of plyometrics? You might be missing out on a super-effective form of aerobics favored by elite-level athletes! 

Plyometrics, sometimes called “jump training,” is an intensive workout typically used by experienced athletes. It’s revered for its flexible nature and ability to help build strength and power in the entire body.

As it is a fairly intensive and high-impact workout, we typically recommend plyometrics to experienced athletes in good physical shape. However, if you are a relatively new gym-goer who would like to try plyometrics, we can help you develop an appropriate routine for your experience level and personal health. We recommend chatting with your healthcare provider about jumping into an intensive workout plan, especially if you have any preexisting health conditions or injuries. Once you get a professional’s go-ahead, call Jack City Fitness. We’ll be able to provide personalized advice about how to proceed, along with a great space to do so! 

Whether you’re a curious newcomer or an accomplished athlete ready to start a new challenge, our plyometrics overview is a great place to start. We’ll cover the basics of plyometrics, its benefits, and a few examples of workouts and exercises. 

What is Plyometrics?

The term “plyometrics” refers to a workout style and can include various popular exercises. As previously mentioned, physically fit athletes typically perform this type of workout, using quick but explosive movements to hone their strength and power levels. Athletes who play high-impact sports like basketball or tennis often gravitate toward plyometrics training. This is because of its similar movements and intense nature.

For HIIT enthusiasts, the short-but-intense element of plyometrics may seem familiar—and there certainly are similarities between the two. Both plyometrics and HIIT are performed quickly and intensely, and neither typically requires gym equipment. However, these two fitness styles achieve distinct physical goals and tend to involve different workout routines. Plyometrics focuses much more on explosive power, while HIIT is better for things like speed and endurance. 

How Does Plyometrics Work?

Plyometrics incorporates “explosive” movement. This term refers to short but intense motions like jumping, throwing, or sprinting. Many popular workouts help athletes hone their explosive movement skills, like kettlebell swings, box jumps, squats, and of course, plyometrics. 

Plyometrics training is performed in more than one way. It is a style of workout rather than a specific routine. However, it usually involves one unifying move: a jump. Because of this, it’s a fairly customizable workout that can suit different tastes and needs. Many popular workouts, from push-ups to squats, can be “plyometricized.” This is typically done by incorporating an explosive jump movement into the exercise routine. This helps athletes build muscular strength and increase their ability to perform these quick, explosive movements in other settings, like on the basketball court. 

The Benefits of Plyometrics 

There’s a reason that top athletes gravitate toward plyometrics training. It delivers many rewards. Some of the most important benefits of plyometrics include the following:

Athletes who correctly perform plyometrics will develop more powerful muscles. This will not only help them improve in their sport but also make daily movements easier. 

Lots of high-level workouts require a fair amount of equipment and weights. While there are options for plyometrics workouts that use tools like boxes or kettlebells, these items are optional for this style of training. Many athletes prefer plyometrics due to how flexible the workouts can be. Most of them can even be performed on the go! We know athletes who practice plyometrics in hotel rooms, at the park, and even in the break room at work!

Many elite-level athletes swear by plyometrics because it helps them deliver their absolute best performance. With plyometrics training, athletes can improve the necessary explosive moves for being a star player, like jumping high, sprinting fast, and throwing far.

Plyometrics exercises give your muscles a good stretch, resulting in better and more efficient movement. This can make athletic endeavors easier to perform and also helps with the more physical elements of daily life, like running after your toddler or mopping the floor.

Plyometrics exercises

Examples of Plyometrics Exercises

As we mentioned earlier, lots of your favorite exercises can be turned into plyometric workouts! We’ve listed a few of our favorite variations below, but that’s only the beginning!

Box Jumps

Box jumps are a classic form of plyometric exercise! While super effective (and impressive), they require a lot of explosive power and are for experienced athletes. These workouts are performed by jumping directly onto a box from a squat position and then jumping back down. These boxes are typically 1-3 feet high.

Plyometric Squats

Squat enthusiasts may find that this is the plyometric workout for them! This form of training requires athletes to begin in a squat position, explosively jump upwards with raised arms, and return to a squat pose upon landing. It may sound simple, but it requires a lot of explosive power and proper form to perform correctly!

Plyometric Push-Ups

Love push-ups? We recommend trying the plyometric variety—it takes some practice but is well worth it! With this variation of the classic workout, athletes clap their hands together after reaching the “top” position and then lower themselves back to a starting plank. 

Burpees

Do you regularly crush burpees at the gym? We have news for you: you’re already a plyometric star! This workout, which involves jumping up from a squat, ticks all the boxes for a plyometric workout.

When you get in touch with a Jack City Fitness coach, we’ll be able to share even more plyometric exercises with you and help you develop a customized workout plan to try them. A fitness coach will also be able to help ensure you are using the correct form and performing these workouts safely and efficiently. 

Try a Plyometrics Workout Today!

At Jack City Fitness, we offer Boise athletes everything they need to succeed! Whether you want to smash a plyometrics workout, work toward specific fitness or nutritional goals, meet like-minded athletes in a group class, or reap the benefits from one-on-one personal training, Jack City is here to support you. But don’t just take our word for it. Come and see for yourself! Call (208) 999-1111 today, and we’ll book you in for a FREE onsite fitness consultation, where you can meet our team, explore our facilities, and see firsthand why we’re the #1 results-oriented gym in the city.

We can’t wait to meet you and help you see RESULTS!

Curious about how to get better at pull-ups? Don’t sit around wondering—start moving! At Jack City Fitness, our fitness pros have years of experience with this famous compound exercise. Our coaches have plenty of pull-up tips for you. Today, we’re sharing concrete steps to safely and effectively work your way toward the perfect pull-up. If you have any additional questions, get in touch with the Jack City Fitness crew, because we have answers! 

How to Do a Pull-Up: The Basics

There isn’t much mystery around the name pull-up. It’s pretty self-explanatory, actually. The pull-up got its moniker because athletes must physically pull themselves up to perform this workout correctly. The result is generally strengthened upper body muscles.

A basic pull-up is done with a piece of fixed gym equipment, like a pull-up bar. It is performed as such:

  1. Stand beneath a pull-up bar and grip it underhand. Your hands should be parallel to your shoulders. 
  2. On an exhale, tighten your core, bring your shoulders back, and lift yourself up. Your feet will no longer be touching the floor.
  3. Keeping your upper-body muscles engaged, lift yourself up so that your chin clears the pull-up bar. You will need to bend your elbows to do this properly.
  4. Unbend your elbows to lower your feet back toward the mat. 
  5. Congratulations—you just did a pull-up!

As you can see, this is a fairly straightforward workout that can be performed at practically any gym and even some playgrounds and beaches! However, despite how simple this workout is, a pull-up is not always easy to do, especially for newcomers. To properly achieve a pull-up, athletes must be physically ready and fit enough to do so, and they must always use the correct form. This is why we often recommend that athletes progress their way into classic pull-ups instead of just jumping (or pulling themselves) in.

Your Pull-Up Progression Guide

When training, pull-ups might be a challenge. While some newcomers to this workout may be able to smash a pull-up on their first try, many more will not. That’s why we always recommend that athletes progress their way to pull-ups. This is done by first performing beginner-friendly, modified versions of a pull-up. After seeing success in these “alternate” pull-up varieties, you can then perform the traditional workout with better form and less difficulty. 

There are lots of ways to progress to a beautiful pull-up. To find the best pull-up progression plan for your needs, goals, and fitness level, we recommend chatting with your workout coach. They’ll be able to help you decide which modified pull-up variations will help you best meet your goals. In the meantime, take a look at some of our tips for pull-up progressions:

Resistance bands are a fantastic tool for exercise progression and modification. In terms of pull-ups, you can tie one end of your band to your workout bar and then place one of your feet in the bottom loop. When you then perform your pull-ups, you will feel less resistance and better nail the form.

There’s nothing negative about this modification! This version of a pull-up has athletes begin from a box, chair, or footrest rather than a mat or floor. It is easier for new athletes to master than the traditional variety but still strengthens the same muscles. 

Better grip strength will lead to better pull-ups. You can practice this in your progression by “hanging” from your pull-up bar. 

Progressions take time. Don’t expect this to be a week of work. It will likely take around a month of daily practice to progress your way up to an unassisted pull-up. But it’ll be worth it when you smash it!

Hang in There!

We’re here to help you grow. Are you ready to get fit? 

Your personalized workout plan is waiting for you at Jack City Fitness, along with everything else you need to succeed as an athlete, from elite-level coaches and classes to 24/7 access to all of our Partners. 

Get in touch with our crew today by calling (208) 999-1111. We’ll invite you to our Boise health center for a FREE fitness consultation, an opportunity to meet our crew, and a tour of the facility. Once you sign up to become a Partner, we can start working on your push-up progression right away, as well as any other goals you have.

We can’t wait to meet you and help you see RESULTS!

It’s a great idea to try some exercises for glutes—no ifs, ands, or butts about it!

If you’re hoping to strengthen and tone your behind, you’ll likely be learning some new glute workouts. Not sure where to start? We’ve got you. At Jack City Fitness, we are workout experts, and we know plenty of exciting glute exercises for you to perfect. Once you understand the basics, you’ll be able to master your glute workouts and see results you love.

What You Need to Know About Your Glutes

Before we jump in, let’s cover the basics. Your buttocks are powered by a set of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. These muscles are typically referred to as one unit simply known as “glutes,” and they are an important part of your overall mobility. They are responsible for your hip extension, lateral thigh rotation, and other motions required to walk. 

Lots of people develop tight or weak glutes. This can make mobility difficult and can cause pain. However, tight glutes often develop due to factors outside of one’s control, like having a job that requires sitting down for hours every day. Often, this is a reason that people choose to engage in exercises for glutes—they want to move better and avoid pain or injury. 

The Benefits of Doing Exercises for Glutes

Practicing glute exercises can make your daily life easier to walk through. Your glutes play a major role in your movements, like walking, climbing, jumping, or even just standing. It’s important to keep them strong—and your workouts will do exactly that.

Weak glutes will cause you to move differently. This can lead to a “chain of events” that results in potential injury, especially in the knees. By keeping your glutes strong and properly functioning, you will be able to move safely and avoid any accidents. 

Suffering from lower back pain? Weak or tight glutes may be part of the problem. While we always recommend trying some specific stretches for lower back pain, you can go a step further. By strengthening your glutes through exercise, you may experience less overall discomfort in your lower back. 

For lots of folks, this is the top reason for glute exercises! Engaging in these workouts is a great way to tone your booty and see the results you crave!

Planning Your Glute Workout

If you want to strengthen your glutes, you’re going to need to learn a few classic butt exercise moves. 

Before you move a muscle, it’s helpful to establish what you want to get out of your butt exercise journey. Are you hoping to increase mobility? Combat the effects of a desk job? Enhance your aesthetics? Whatever your reasons may be, use them as a blueprint for your workout experience. It’s helpful to break your major goals into smaller, achievable ones. 

Not only will a fitness coach have ideas and exercises to suit your individual goals, but they will also be able to ensure that you are doing everything correctly. They will teach you how to properly perform every workout and will help you stay accountable throughout your journey.

No matter what type of workout you’re doing, bad form can lead to a host of problems. If you aren’t performing your exercises for butt strength as intended, your workouts will feel harder, and you could even injure yourself. Your fitness coach will help make sure that you have perfect form for all of your moves!

Warm-up exercises are vital to athletic success. Period. 

If you skip your warm-up session before your glute workout, you could hurt yourself—and that forces you to stop training. So always properly prepare your body for glute training. Your fitness coach can help you develop an engaging warm-up plan that you won’t want to miss.

We always recommend having a chat with a healthcare professional before beginning a new type of exercise plan. This is to make sure that the workout you intend to try is safe for your unique physicality and health circumstances, whatever they may be. 

Butt workouts

The Best Exercises for Butt and Glute Training

At Jack City Fitness, plenty of athletes are training specifically for glute strength. Their workouts incorporate dozens of different exercises for butt and glute power, including:

Squats are a fantastic lower body workout! Not only do they hone your glutes, but they also help keep your legs strong. Many athletes employ several squat variations when specifically targeting their glute muscles. These variations include using exercise bands and dumbbells.

Lunges (and all of their variations) are classic workouts for butt and glute strength. In fact, your hips, back, and core will benefit from lunges as well. 

Love kettlebell workouts? Perfect. The kettlebell lends itself to several glute-forward workouts. Next time you’re working your lower body, try incorporating kettlebell swings or sumo squats into your routine. Your glutes will thank you!

Deadlifts help strengthen muscles across your body, including the glutes. There are dozens of variations you can try. If you are new to the world of lifting, you should absolutely ask a coach to help you perfect your form as you begin. It’s safer and will bring on better results. 

Staying on Course

Need to stay motivated to do workouts for butt improvement? Here are a few tips:

It’s crucial that you actually enjoy your workout routine. Otherwise, it’s far too easy to lose motivation and give up. You can avoid this (very common) problem by ensuring that your glute routine is enjoyable for you and your unique interests. Remember, as long as your form is correct, there is no wrong way to work out. Want to have reality TV blasting in the background while you lift? Be our guest. Prefer to do your squats outside in the sun? Enjoy! 

You are not an island. If you are struggling to maintain your fitness routine, you may benefit from having an accountability buddy to help keep you on course. It could be a gym pal who has similar goals to yours or a fitness coach with a no-nonsense attitude. They will be waiting for you at the gym to do your glute workouts. This can help ensure that you don’t make excuses to stop working out and moving toward your goals. 

When you reach one of your goals, see a new result, or simply have a great workout, celebrate it! Share your success with a supportive friend, sing in the post-workout shower, or buy yourself a new pair of pants that shows off your toned bum. You earned it! 

Fitness coaches are here to help you! If you are struggling to stay motivated in your glute-toning journey, don’t be a lone wolf! Reach out to your fitness coach for some advice on staying on course, or ask one of your gym friends to be your accountability buddy. If you work out at Jack City Fitness, neither of these options will be hard—we have everything you need right here. Our coaches are legendary, our sense of community is epic, and we are open 24/7 to Partners, so you can smash your glute exercises on your unique schedule. You can learn more about Partnering with Jack City Fitness today by calling (208) 999-1111 for your FREE fitness conversation. We can’t wait to meet you!