Exercise is the best! Physical activity comes with a plethora of benefits of all kinds. It can contribute to improved physical and mental health, developing a routine, finding community, and much more. However, despite all the many wonderful things about exercise, it can also be a challenge. Finding the time and/or motivation to develop a gym routine can be difficult. Sticking with it can be even harder. Many people become discouraged and end up ditching their routine before meeting their goals.

In this article, we will talk about how to motivate yourself for fitness-related endeavors. If you have any questions about specifics, get in touch! At Jack City Fitness, we understand that workout motivation can be difficult. While we can’t magically rustle it up for you, we can provide support, accountability, and advice to keep you going, even when it feels tough. That’s where our exercise coaches and nutritional counselors come in. They are trained experts who love helping athletes find their fitness motivation, even on difficult days.

Understanding the Importance of Workout Motivation 

The Oxford Dictionary defines “motivation” as “a reason or reasons for acting or behaving in a particular way.” This translates to all aspects of life: your motivation for brushing your teeth is to keep them safe and healthy from rot. Your motivation for buying a raincoat is to stay dry in wet weather. Without motivation to do something, it can be difficult to justify the actions. 

When it comes to health and fitness, motivation can be crucial. After all, fitness is considered a positive and necessary part of life—but without a motivating factor, it can be tough to get moving. That’s why it’s so important to consciously maintain workout motivation.

Are Motivation and Goals the Same?

Not necessarily. While having fitness goals is recommended and will absolutely contribute to your motivation levels, other things can, too. Goals are often “big picture” ideals, but motivation can also come from tiny moments. Anticipating a fun post-exercise hangout with your gym pal, wearing your new sneakers, or having your favorite smoothie with breakfast can all be incentives for working out.

Fitness Motivation Tips and Advice for Long-Term Success

There are plenty of ways to get excited about exercise. Check out these tips to motivate yourself to work out and stick with it!

Have you ever heard of the “third place” theory? This refers to the community benefits of having a space to visit that is not your home or work. It’s a place to socialize, free yourself from life’s other obligations, and learn more about yourself. The gym is a third place for many people, and it can be a real game-changer for workout motivation. It is a safe space with a built-in community and provides plenty of opportunities for growth and discovery. 

You are your own boss, and aside from sticking to general gym etiquette, you don’t need to follow anyone else’s rules. One of the best ways to motivate yourself to exercise is to enjoy it. Make playlists of your favorite tunes, wear fitness gear that makes you feel great, and skip workouts that you straight-up dislike. This is for you and nobody else!

Got goals? If you stick to your routine, you’ll meet them. This is what we call RESULTS—and they feel amazing. In fact, when you see results, you’re more likely to stay consistent with your workouts. That’s the beauty of goal setting; not only does it help you focus and streamline your routine, but it also creates motivation through success and results. Once you get a taste of that feeling, you’ll want to experience it again!

Have you always hated running? Don’t run. This isn’t your school gym class! You get to choose the activities you participate in. Exercise comes in many forms: gym machinery, weightlifting, playing sports, swimming, dancing, hiking, riding your bike around town…whatever works for your needs! The key here is to move and enjoy it, not to force yourself to be someone you aren’t. 

Everything’s better with a friend, especially working out! Having a buddy at the gym offers built-in support, accountability, and camaraderie. This makes it easier to find gym motivation, even on days when you want to skip your sesh.

Don’t have many friends who like working out? That’s okay! You can still turn the gym into a social experience by joining a fitness class. This is a great place to meet like-minded people and bond over common goals and experiences. You might find that soon enough, you’re meeting for workouts outside of class as well.

We cannot emphasize enough the positive impact of a fitness coach. Coaches are your biggest ally during your fitness journey. They are both a teacher and a friend—and this is usually a very valuable and special relationship. Having a great coach who understands you will make it much easier to motivate yourself to work out and stick with a routine. 

How to Motivate Yourself for Fitness: Overcoming Challenges

Even the most motivated athletes have times when they find their incentive flagging. That’s normal; we all have off days. However, there are ways to overcome motivational challenges when it comes to working out.

Are you snoozing through your early morning workouts? It can be tough to motivate yourself to exercise when you’re exhausted. A great way to combat this challenge is to tackle your sleep habits. This will benefit way more than only your exercise motivation; a good sleep schedule can improve your entire lifestyle. 

Pain or injury can definitely wreak havoc on motivation. While injuries are sometimes unavoidable, they are a lot less likely to happen if you work out safely. That means taking time to warm up, cool down, and learn proper form for every exercise. A coach can help with this.

Food is fuel. If you don’t eat enough protein and complex carbs in the hours surrounding your workouts, you might feel weak, shaky, or sick. This can leave a negative impression and make it difficult to motivate yourself back to the gym. We recommend speaking with a nutritional counselor or dietician to make sure you’re eating right for your workout. 

Unfortunately, negative self-talk is a very common occurrence. It can make getting motivated to do anything feel a million times more challenging, especially when it’s a new activity. This can be a very difficult habit to break, but it is absolutely worth it. If you work out in any way, be sure to celebrate your efforts rather than criticize them. 

Sometimes, skipping a day turns into a big demotivator. A missed day turns into a week, and soon enough, it’s been months since you set foot at the gym. This makes it harder and harder to go back. 

It’s natural to sometimes skip a workout day—but don’t let it snowball. Go back the next time, even if you’d rather stay in bed. It will cut the snowball effect off before it gets worse.

Leveraging Technology for Exercise Motivation 

It’s 2024. Let’s make the most of it by using tech for further fitness motivation! 

There is a ton of great exercise motivation on social media. Plenty of YouTubers, TikTokers, and Instagram influencers focus on motivational fitness content. You can follow people who specifically focus on your goals and have similar values to yours. It’s like having a motivational friend in your pocket. 

There are countless fitness and motivation-based apps for athletes to use. You can even enable notifications for helpful motivating messages and reminders about your workout. 

If your feed features creators and influencers who make you feel bad or inferior, you shouldn’t follow them. This is NOT a way to motivate yourself. Instead, consume content by creators who offer empathetic and body-positive takes on fitness. 

Need Help Motivating Yourself to Exercise?

We’ve got you. At Jack City Fitness, motivation and accountability are at the foundation of our operation. Everything that we offer—like 24/7 accessibility, fully customizable coaching, and first-class equipment—was chosen to help our Partners find joy and excitement in their fitness routine. This positive relationship with fitness makes exercise motivation much more accessible.

All you need to do is call (208) 999-1111 for a FREE InBody fitness consultation and a chance to tour our facilities. If you become a Partner, you’ll have immediate access, so you can ride that motivation train straight through your first workout.

We’re so excited to meet you and help increase your workout motivation!

ADDITIONAL SOURCES:

https://www.theatlantic.com/family/archive/2022/04/third-places-meet-new-people-pandemic/629468/ 

 

Is it possible to work out while pregnant? Overall, the answer to this question is yes. However, everybody is different, and that’s especially true when it comes to pregnancy. 

Some women are able to exercise comfortably throughout pregnancy. We’ve even seen baby bumps in marathons! Others may have specific circumstances or complications, like bed-rest instructions, that make exercise less possible. This is why it’s so important to maintain honest and open communication with your OB-GYN about lifestyle topics like exercise. They will be able to assess your individual needs and circumstances to determine which, if any, workouts are ideal and safe for you and your baby.

In this article, we will discuss the basics of exercise during pregnancy. If you have questions about your specific circumstances relating to pregnancy and exercise, speak with your OB-GYN or doctor first. Once you’ve received advice about your specific circumstances, you can work with our team to develop a routine that aligns with your needs and guidelines. 

Understanding the Importance of Exercising While Pregnant

Once upon a time, pregnant women were told not to exercise. This was for a number of reasons, the primary one being a (false) belief that too much exertion could lead to lower birth weights or premature deliveries. These days, this is not the case. In fact, it’s often the opposite. Studies have disproved the old theories about exercise causing low birth weights and premature births. Exercising during uncomplicated singleton pregnancies is now not only approved but also generally encouraged. 

There are several reasons that obstetricians and doctors tend to recommend exercise during pregnancy. Prenatal exercise can help prepare the body for labor and reduce the risks of dangerous complications like deep venous thrombosis, gestational diabetes, and preeclampsia. It may even relieve some of the physical discomforts associated with pregnancy.

Assessing Your Fitness Level Before Pregnancy

Not all pregnancy fitness routines look the same. Some moms-to-be have been working out for decades ahead of their pregnancy. Others are following medical advice to exercise during pregnancy and are starting from square one. This history has an impact on what your exercise routine will look like during pregnancy.

For experienced athletes, it might be possible to continue with your current routine—albeit with a few modifications. If you typically engage in high-intensity exercise, your doctor will likely recommend that you bring it down to a lower-impact version so your heart rate does not exceed 140-150 beats per minute. You may also be advised to stick to shorter routines. A typical recommendation is to exercise for 30 minutes a day.

For gym newcomers, you’ll be starting from scratch. This is exciting, but there are a few things to keep in mind. Engaging in a fitness routine for the first time when you’re pregnant might look different than it would in other circumstances. Your doctor may recommend that you only exercise for 10 minutes a day and choose workouts that aren’t overly strenuous. You might be told to focus on lower-impact movements like walking or swimming. It could be helpful to work with a fitness coach to navigate this—especially one who has experienced pregnancy herself!

An Evolving Routine

Your body changes daily during pregnancy, so you may need to tailor your routine to adapt to different trimesters and conditions. A fitness coach is a helpful asset in this situation. They’ll help ensure that your routine changes to suit your evolving needs.

During the first trimester, many people experience nausea and fatigue. For this reason, light exercise might be ideal. If the weather is nice, a walk can be a great way to get some fresh air and move your body while dealing with those uncomfortable symptoms.  

Your second trimester often sees more energy and fewer bouts of morning sickness. You may feel more comfortable engaging in exercises like swimming, prenatal yoga, stationary cycling, or modified weight training—but stick to 25 pounds and under. During this time, you may find that workouts that require you to lay flat on your back are not ideal anymore.

It’s best to avoid high-impact activities and any workouts that run the risk of injury or falling, like gymnastics, horseback riding, or most contact or fighting-based sports. It’s also best to avoid high-altitude exercise (like skydiving, skiing, or mountain climbing) or scuba diving until after the baby comes.

The third trimester looks different for everybody. Many people make significant adaptations to their fitness routine during this time or are advised to abstain entirely. There are many circumstances where people are told to avoid exercise in their third trimester, like cervical issues, spotting/bleeding, or pregnancy-related health complications. Be sure to communicate with your OB-GYN and your fitness coach to ensure you are taking all the right safety measures. 

The Do’s and Don’ts of Working Out During Pregnancy

Working out during pregnancy is generally safe—but it does come with rules. Here are some of the most important ones.

Hydration is always important during workouts, but it’s even more crucial when you’re pregnant. Be sure to consume plenty of water before your workout, and pay attention to your hydration levels as you go. If you experience any signs of dehydration, stop your workout immediately and get in touch with your doctor. 

Warming up and cooling down are integral to workout safety—and that’s imperative to exercising while pregnant. Doing this will ease you in and out of your workouts and make sure that your muscles are safe when you move. If you skip this, you could risk injury.

Pregnant athletes must take extra care not to get overheated during workouts. It’s best to exercise in a cool, temperate environment, especially if it’s summertime. Avoid outdoor workouts during hot/humid weather, and choose indoor spaces that are properly ventilated or air-conditioned.

If you’re taking a workout class or exercising with a fitness coach, speak up. Your teacher or coach should know that you’re pregnant and be aware of any specific advice or instructions from your OB-GYN. They’ll help ensure that your fitness routines align with those guidelines and that you’re performing everything safely. 

Your OB-GYN and healthcare team know what they’re doing and understand your unique needs and circumstances. Communicate with them thoroughly about your relationship with exercise, your existing routine, and your plans for working out during pregnancy. Listen to their advice and take it seriously. They have your best interest in mind.

Getting Back to Your Routine Postpartum

Once you’ve taken your baby home, you may wonder if it’s time to hit the gym again. This is generally considered a great idea. Many athletes find joy and empowerment when engaging in a postpartum workout routine. In fact, working out after giving birth can help with sleep regulation and combat symptoms of postpartum depression.

If you’re planning to hit the gym postpartum, there will be a few temporary modifications to consider. If your birth was complicated or included a cesarean, you’ll likely need to modify your workout to accommodate your physical recovery. Breastfeeding athletes might need to pump or nurse ahead of a workout and wear a highly supportive bra during exercise. 

As with pregnancy, be sure to tell your coach that you are newly postpartum and share relevant information about your body. This will help them to ensure that your workout is safe and ideal for your circumstances. 

Looking for a Supportive Space to Work Out?

If you’re expecting a bundle of joy, Jack City is the safe and supportive environment that you need. Everything that we offer—like niche classes, customizable coaching, and 24/7 access—was established with one mission in mind: to help Boise’s athletes grow and meet their goals. Whether you want specialized equipment, remote training sessions, or women’s only workout classes, we’re here to make sure that your pregnancy features a safe and comfortable gym experience. And once the baby comes, we’ll continue to support you.

If you’re ready to get started, give us a call at (208) 999-1111. You’ll be invited to our Boise gym for a FREE InBody fitness consultation and a chance to meet our team and see our amenities up close. If you sign up to become a Partner, you can get started right away.

We can’t wait to meet you…and eventually, your little one too!

 

ADDITIONAL SOURCES:

https://www.nhs.uk/pregnancy/keeping-well/exercise/

https://www.nhs.uk/start-for-life/pregnancy/exercising-in-pregnancy/ 

https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

https://www.ncbi.nlm.nih.gov/books/NBK430821/ 

https://living.aahs.org/heart-vascular/a-trimester-by-trimester-guide-to-safe-exercise-during-pregnanc 

Do you have big fitness goals in mind? You’re probably curious about the timeline to getting there. You’re not alone. Most people wonder when they will meet their goals and see the results they crave. 

In this article, we will discuss the big question: how long do gym results take? If you have any questions about your specific athletic progress, please get in touch with our team of coaches. We’re experts!

How Long Does it Take to See Gym Progress?: FAQs About Results

We’re asked about results and timelines so often that we decided to make an FAQ section about the topic. If you don’t see your question, let us know, and we can add and answer it for you. 

How Long Till I See Results from the Gym?

This will depend on many unique circumstances. Gym routines are not one size fits all, and therefore, results are not either. Your results timeline will likely depend on a number of factors, like the type, frequency, and intensity of your workout, your health, and what your goals are. Some people may see noticeable results after a few weeks, while others may not for several months. This is why it’s so important to focus on small, incremental goals and not compare yourself to other athletes. Everybody has a different pace. 

When Do You Start Seeing Gym Results at All?

Any change due to exercise can count as a result—and that might not take long to happen. While the most significant results will take more time to emerge, small physical changes may be evident a couple of weeks into a new fitness regimen. However, this depends on personal circumstances and isn’t true for everybody. 

How Long Does It Take to See Results from the Gym With a Coach?

This will still depend on personal circumstances. However, working with a fitness coach is an excellent way to streamline your progress. They will show you the best ways to perform your chosen workouts efficiently and help ensure that your routine is the best one for your goals and needs. This makes results easier to attain—and you’ll have plenty of support on your way there. 

How Long Do I Have to Work Out to See Results if I Work Out Every Day?

While we can’t give an exact timeline, we can say this: regular exercise is important for keeping a routine and eventually meeting goals and seeing results. As long as it’s performed safely, daily exercise is fine, but it’s not necessary. As long as your workout is regular, you’re on the right track to results. 

What Affects How Long It Takes to Get in Shape?

Several factors have an impact on your results timeline. Some of the most significant ones include:

What are your fitness goals? Whatever they may be, determining your goals will help define “results.”  

Not all workouts produce the same results or timelines to see goals met. Depending on the type of exercise you’re engaging in, the pace and intensity level you’re using, and how often you hit the gym, your results timeline can range from a couple of weeks to a few months. 

We recommend chatting with your coach about the typical results of your chosen workout for athletes with similar goals to yours.

Your health and fitness will have an impact on your overall fitness journey. Depending on your unique circumstances, your timeline may look completely different than someone else doing the same fitness regimen. That’s why it’s so important to talk to your coach and healthcare provider when beginning a new routine. They’ll help you determine what’s best for your specific needs. 

If it’s your first time working out, your body may experience more changes than it would if you were a regular gym-goer. These changes are small but significant results. Therefore, newcomers might find that they see some results sooner than experienced athletes. 

Let’s Get Moving!

Stop wondering how long it takes to see progress from working out and start moving. We’re here to help make it happen.

Jack City Fitness is Boise’s only results-oriented gym! Everything we offer is with your goals in mind: amazing amenities, expert coaches, heart-pumping classes, and even 24/7 access! To get started, get in touch by calling (208) 999-1111. We’ll invite you to come and try a FREE InBody fitness consultation and tour. If you become a Partner, you’ll have immediate access!

We can’t wait to help you smash your goals!

Athletic shoes are a great gift to give yourself or another fitness lover. There’s nothing like a brand-new pair of squeaky clean, store-fresh sneakers. Unfortunately, they don’t always stay in great shape for long. Gym shoes are the foundation of any good workout, and they see plenty of wear and tear. 

Many athletes don’t put much thought into sneaker maintenance. But they should! Well-maintained gym shoes don’t just look better, but they also smell better, and it’s good gym etiquette to avoid bad odors when possible. 

In this article, we will discuss how to clean workout shoes and keep them smelling fresh. If you have any other questions, give us a shout. After years of sweaty sneakers, we have plenty of experience on this topic!

Washing Gym Shoes: Maintenance Essentials

Keeping your shoes clean and well-maintained requires consistent care. This means taking extra steps like:

Whether you’re worried about stains and scuffs or bad smells, there are various powders and sprays that help protect your sneakers from harm. While using these won’t guarantee pristine shoes forever, it can help keep them clean and easy to maintain. 

Storage makes a huge difference. Make sure that your gym shoes are clean and fully dry when you put them away. Direct sunlight is a no-no, as are extreme temperatures or any kind of moisture. Many athletes keep their shoes in the original boxes, shoe bags, or clean plastic containers. 

Cleaning filthy shoes is a lot harder than regularly maintaining them. That’s why we recommend a quick cleanup each time you put your shoes away. This might be as simple as brushing away visible dirt or sprinkling some odor-fighting powder into the soles.

How to Wash Gym Shoes: A Step-by-Step Guide 

Even well-maintained shoes can benefit from a big wash every now and then. Let’s follow the process step by step.

  1. Determine the Cleaning Method

Consider the type of shoes you have when deciding how to wash them. We recommend researching your shoes’ materials and care instructions before putting them in a washing machine. Some shoes are machine washable, while others could be damaged when cleaned that way. In general, we recommend hand-washing. 

  1. Get a Mesh Laundry Bag

If you are indeed putting your shoes in the washing machine, you’ll want to put them in a mesh bag for protection. You can also use a laundry bag for your shoelaces.

  1. Remove and Wash Laces and Insoles

Remove the laces and insoles to wash each separately. The laces can go in the washing machine in a mesh bag. The insoles can be wiped down with a solution made from water, mild soap, and baking soda. Both the laces and the insoles should be hung to dry before putting them back into the shoe.

  1. Wash and Dry Shoes

Spot-treat any visible stains as you would with clothing. Then, create a warm bath of detergent heavily diluted with water. Soak the shoes for 15 minutes, then scrub with a cloth while wearing gloves. You can also use a sponge on the bottoms!

Do not put gym shoes in the dryer. Set them out to dry in a well-ventilated space. If you want, you can stuff them with plain cotton towels to help maintain their shape. Do not wear or store your shoes until they have fully dried. 

How to Wash Athletic Shoes With Stubborn Stains and Odors

Struggling with stubborn stains? Try:

Baking soda isn’t just for baking! It’s also a great tool for shoes. Sprinkle it inside them to combat smells or mix with water to remove tricky stains. 

A toothbrush or scrubby sponge can be an easy and effective way to remove stains from the great outdoors.

Can’t stop the smell? Your insoles may be the culprit. Luckily, they’re removable! It’s time to chuck them and get a clean, fresh pair. 

Let’s Get Moving!

Now that you know how to clean athletic shoes, it’s time to tie a pair on and head to the gym. At Jack City Fitness, we offer everything athletes need to succeed: 24/7 access, a rotating schedule of heart-pumping classes, and top-tier equipment and sports grounds. We also have the best fitness coaches and nutritional counselors. They’ll provide everything from advice on cleaning athletic shoes to a personalized cardio program with your goals in mind. All of this is available with a Jack City Partnership! 

Call (208) 999-1111 for a free fitness consultation and a chance to meet our team! Once you become a Partner, you’ll have immediate access to all our amenities. 

We can’t wait to meet you and help you meet your goals!

 

Additional Sources:

https://www.runnersneed.com/expert-advice/gear-guides/running-shoes-care-guide.html 

https://www.thespruce.com/how-to-wash-shoes-7152791 

Congratulations on the fresh tattoo. We know you can’t wait to show it off to all your workout pals, but you might want to take some time off before hitting the gym. 

While your tattoo will soon become a natural part of your body, it’s still new, and that makes it prone to infection, disrupted healing, and other issues. This is why your tattoo artist has provided you with care instructions—and typically, that includes taking a break from certain physical activities. 

Once your new tattoo is healed, you can pick up your fitness routine where it left off. In the meantime, you may need to make a few adjustments and reconsider your regular workout. If that sounds confusing, don’t worry. We’ve got you! Our team is here to provide advice on when and how to work out with fresh ink. 

Exercise After Tattoo: Does It Affect Healing?

Exercise can definitely impact a new tattoo. 

Fresh tattoos are vulnerable and are considered open wounds. This means that they are susceptible to infection. Not only can exercise introduce bacteria to a new tattoo, but it may also cause unnecessary rubbing/friction or stretching in the area, which can further harm the healing and artwork itself. 

For these reasons, many athletes with fresh ink choose to either hit pause on their gym routine or make important adjustments to their workout and hygiene routines while healing.  

When Can I Work Out After a Tattoo? 

How long after getting a tattoo can you work out, exactly? Most people are advised to wait at least two full days before resuming exercise after a tattoo. However, many athletes choose to wait for two weeks or even a month before attempting to work out. 

The amount of time you should wait will depend on your unique circumstances. There are several factors that will help you decide how long to wait to work out after getting a tattoo, such as:

The location of your tattoo makes all the difference. Some areas naturally see much more movement than others, so they take longer to heal. A workout can contribute to this, especially if it is also in the same area. 

A tiny tattoo covers less of your body, so certain areas may be available for safe movement. Larger tattoos are likely to be affected by more movements since they cover greater areas of the body.

Some workouts themselves may cause issues for your tattoo. For instance, it’s recommended to avoid swimming with a fresh tattoo in order to prevent infection. Cyclists might find that their regular kit rubs and irritates their tattoo and that it will take more time to jump back on the bike.

This is crucial! Your timeline will depend on how healed your tattoo is—and that’s different for everybody. If things are starting to look mostly healed, you may be able to get started on the sooner side. If there are any infections or other healing issues, you should definitely hold off.  

Please speak with your healthcare provider if your tattoo looks infected/abnormal or if you experience any unusual symptoms. Infections can be very dangerous if not dealt with. 

Trying to plan your return to the gym? We recommend speaking with your fitness coach. They’ll help you determine the best start date. 

Ink and Sweat: Frequently Asked Questions

Is It Safe to Work Out After Getting a Tattoo?

It can be—but it really is a case-by-case situation. If you do choose to exercise after tattoo application, we recommend you take the following precautions: 

Any activities that cause equipment or clothing to rub against your tattoo are a no-go during healing. Reconsider any activities that require this. 

Avoid activities that cause too much movement or stretching on your freshly tattooed skin. 

You likely received daily cleaning instructions from your tattoo artists. Be sure to utilize these instructions after any workout, even if you focus on a different area than where your tattoo is located. After all, sweat goes everywhere.

In general, take your tattoo artist’s care and maintenance instructions seriously. These professionals know what they’re talking about. Ask them your workout questions during your tattoo session. They may have some personalized tips for you. 

Many athletes use specialized products to help with healing and exercise. Protective bandages, like Saniderm, can potentially be applied to fresh tattoos ahead of a gym session to help avoid issues. However, it is important to consider your overall healing and circumstances before trying this. 

Where Can You Exercise After Getting a Tattoo?

When it comes to working out with fresh ink, location can be really important. If you’re newly tattooed and choosing a workout spot, look for a place that’s:

One of the mainstays of tattoo aftercare is to avoid unnecessary sunlight. If your new tattoo is in an easily-exposed area, it might be best to avoid outdoor exercise. You may be able to cover your tattoo with clothing, but remember to wear something loose that does not rub.

Now is not the time to do Tough Mudder. Your ideal workout should be in a clean, hygienic environment where there is less chance for bacteria and nasties to make their way into your wounds. For this reason, lots of athletes choose home workouts after a tattoo.

Hang your bathing suit back up; swimming-based activities are a no-go with a healing tattoo. You can jump back in after a couple of weeks.

Can I Go to the Gym After Getting a Tattoo?

While it can be okay to perform some workouts 48 hours after a fresh tat, you may want to hold off on hitting the gym. 

While your tattoo is healing, it should be considered an open wound and needs to be kept scrupulously clean. Depending on the size and location of your tattoo, this can be difficult to do at even the most immaculate gym. While it is proper gym etiquette to spray and wipe machines after use, there is still a chance for germs to sneak their way into a fresh tattoo.

Is It Possible to Customize a Workout Around New Tattoos?

Yes, it is. Depending on the location and size of your tattoo, you may be able to find a workout routine that keeps everything clean and safe. For instance, if your tattoo is on your ankle, you might be able to focus on upper-body workouts without impacting your tatted area. 

Can Sweat Help Tattoos Heal?

No!! We have no idea where this rumor started, but it’s 100% false. There are lots of benefits of sweat, but tattoo healing is definitely not one of them. In fact, we recommend that you avoid getting your fresh tattoo sweaty and take care to clean the area if this does happen.

We’re Here to Help!

We can’t wait to see your fresh ink once it’s healed enough for a workout. At Jack City Fitness, we love watching our athletes grow and express themselves through exercise and movement. 

Whatever your athletic history or goals may be, we’re here to help you become the most fulfilled version of yourself. Call (208) 999-1111 today to learn more! We’ll invite you to our Boise gym for a FREE InBody fitness consultation and a chance to tour our facilities. 

If you decide to become a Jack City Partner, you’ll have immediate 24/7 access to our amenities and equipment, a fleet of expert coaches and counselors to work with, and a rotating schedule of heart-pumping classes to join. We’re here to support every second of your fitness journey, and we can’t wait to help you meet all of your goals.

Nutrition and exercise go hand in hand, but balancing the timing of the two can be confusing. Almost every day, we hear the same question: “Should I eat before or after the gym?” 

Meal timing is an important aspect of your overall fitness regimen. Our guide will help you decide if you should eat before or after a workout and discuss various factors to consider when creating a diet and fitness schedule. We also recommend working with a nutritional counselor and a fitness coach to develop a safe and goal-focused plan.

If you have questions, simply contact our team. We’re happy to help you with all your fitness needs!

The Starting Line: Understanding Workout Nutrition

Is it better to eat before or after a workout, and why? 

Truth be told, there is not just one answer to this question. A lot of it depends on specifics. Workout nutrition and timing are unique to individual circumstances, like athletic goals, the type of exercise, lifestyle, diet, and other health factors.

We generally recommend that athletes eat something in the hours surrounding their workout, whether before, after, or both. This is the safest, healthiest practice and the best way to encourage post-workout recovery and muscle growth. 

Pre-Workout Fuel: Things to Consider

As long as you give yourself enough time to digest, food can be very beneficial ahead of a workout—but in some cases, it may not be necessary. A lot of this comes down to your personal preferences and routine. Whether or not you eat before a workout may depend on several circumstances, including: 

While eating before a workout can be beneficial, it requires proper digestion time. Exercising too soon after eating can lead to gastrointestinal discomfort. Nobody wants that, especially not during a workout! However, this can cause a dilemma for early birds who hit the gym in the morning before work.

In general, it’s best to wait 30-60 minutes between eating and exercise. While your body may not have completely digested everything by then, it will at least have some time to process the food. Some more intensive workouts may require a longer digestion period. 

Pre-workout fuel may be necessary for some workouts but not others. For instance, athletes who perform longer-duration workouts (over an hour) may need to eat before exercising, while folks who crush short, intensive sessions like HIIT might not.

Some foods, like oats, legumes, and bananas, can naturally provide energy. As long as you give yourself enough time to let these foods settle in your stomach, they can provide the right amount of fuel before a workout. If that sounds like your ideal pre-workout meal, go for it. However, if you just ate a spicy fast food lunch and an energy drink, it might be best to wait to work out until several hours have passed and you’ve completely digested it.

Some people struggle to work out on an empty stomach and feel too weak to exercise properly. Others don’t have this issue, and they may even be prone to discomfort or nausea if they hit the gym after a meal. Our best advice is to follow your personal preference and make adjustments to adhere to those needs if necessary. 

Post-Workout Nutrition: Refueling for Recovery

Most athletes and experts agree that consuming certain nutrients, like protein and fibrous carbohydrates, is important after a workout. It is crucial for proper post-workout recovery, which is necessary for your health, safety, and muscle growth.

Some athletes chug a protein shake or chow down on a bar as soon as they finish their sesh. However, some people don’t have a huge appetite right after leaving the gym. If that sounds familiar, don’t stress. While it’s important to get those nutrients in after a workout, it doesn’t need to be done ASAP. You can go home and allow your appetite to develop naturally. As long as it’s within a couple of hours of your workout, you’ll get the necessary nutrients for recovery.

Personalizing Your Plate: What to Eat?

Timing is an important element of exercise and nutrition, but it’s certainly not the only one. What you eat before or after a workout also matters. This is why it’s important to discuss your eating habits and nutrition with a professional. They’ll be able to offer tips to start eating healthy and help you develop habits that align with your goals. 

Fueling Your Fitness Journey: Practical Tips and Takeaways

Should you eat before or after exercise? As you’ve learned from this article, the answer depends on various factors. Your workout meal plan should revolve around your personal needs, health, and goals.

To help you determine what will be best for you, consider the following tips. 

Portion size makes a difference, especially if you’re planning to eat before working out. While many athletes find it advantageous to eat one to two hours before exercising, they usually don’t chow down on a full meal. While a big plate of food can provide lots of helpful energy, it can be too much to digest in that time period. This can cause some temporary (but still very undesirable) stomach and digestive issues. Instead, we recommend eating a small meal or snack that features complex carbs and protein. 

Your specific goals will determine what your nutritional plan will look like in terms of both timing and diet. For instance, if you are entering a bulking period, you’ll want to curate a diet that increases your caloric intake. Once you develop a meal plan centered around your goals, you can create a complementary workout schedule. This makes it easier to find the appropriate meals or snacks for your needs. That might mean a high-cal snack an hour ahead of a lifting session and a hearty meal an hour after you go home, or it could just mean a big protein shake on the drive away from the gym. It all depends on your unique circumstances. 

Feed your body well. This doesn’t necessarily mean restricting certain items. The focus should be on eating a balanced diet that includes all the nutrients and food groups necessary to be the healthiest version of yourself. This is important whether it’s a gym day or not. 

When something doesn’t feel right, don’t push it. If you’ve eaten a pre-workout meal and still don’t feel you’ve digested enough to hit the gym, hold off. If you usually crush a big plate of protein right after a bodybuilding session but feel a bit hot and dehydrated today, focus on water first, and then eat something when you’re ready. You know your body best. Listen to what it says! 

Struggling to develop an appropriate meal plan that works with your fitness regimen? That’s natural. Nutrition is a fascinating subject but also a dense one. Food and nutrition are prone to myths and misinformation on social media. This misinformation can lead to dangerous diet trends, and they can be unsafe, especially when combined with exercise. That’s why it’s so important to work with a professional. 

A qualified nutritional counselor or dietician understands the science behind food. They will have accurate nutritional information and can provide customized advice that aligns with YOUR body, health, goals, and existing routine. 

Have More Questions About Eating Before or After a Workout?

We have answers. At Jack City Fitness, we offer exclusive access to some of Boise’s most knowledgeable and experienced fitness coaches and nutritional counselors. These pros are extensively trained and qualified in specialized health fields and are thrilled to share their expertise with local athletes. They’ll optimize the way you approach health and fitness and answer any specific questions you have about meal timing, nutrition, and exercising for goals. 

To learn more about Jack City, contact us at (208) 999-1111. We’ll invite you to our gym for a FREE fitness consultation and a chance to meet our counselors and coaches to see if they’re a good match for your needs. If you choose to become a Partner, you’ll have immediate 24/7 access to our facilities! 

We can’t wait to meet you and help you reach your goals. 

Additional Sources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/food-for-fitness 

https://www.livestrong.com/article/461838-what-happens-to-my-body-if-i-exercise-too-soon-after-eating/ 

Familiarizing yourself with gym equipment? You have probably heard of hip abductor and adductor machines—but can you tell them apart? While the two machines are often used together and feature similar movements, they have different purposes. In many ways, they are actually considered to be opposites. 

In this article, we will discuss abduction vs. adduction and offer tips for performing related workouts with efficiency and ease. If you have any more questions, don’t forget to reach out to your friends at Jack City Fitness—we’re experts!

What Is Adduction?

The term “adduction” refers to movements where your limbs or body parts move inward (toward you). You can do this across many forms of movement. This could mean bringing your legs or arms inward toward your core or sides during exercise, but it is not limited to that. Even the act of folding outstretched fingers into your palms is considered an adduction movement. 

Adduction-based exercises can be performed with or without a machine, depending on the routine. Adductor machines are generally focused on the lower body and primarily help athletes with balance, stability, and functional patterns. 

What Is Abduction?

In terms of movement, the term “abduction” refers to motions where your limbs or body parts move away from their origin. If you raise your arms to the side, that’s considered an abduction. On a smaller scale, stretching your fingers out and away from your palm is an abduction, too. 

Physical abduction is a massive part of both everyday movements as well as athletic ones. Bodybuilders train with this technique very frequently—everything from bench presses to push-ups are abduction workouts. Many athletes also choose to abductor workouts to better their functional patterns.

Comparing Abduction and Adduction

Once you know the differences between abduction and adduction, it is easy to tell them apart. However, the names can still make it a bit tricky! To tell them apart, let’s dust off some prefix and suffix knowledge from your school days. 

Adduction begins with “ad,” the Latin prefix meaning “to” or “toward.” As with many other words beginning with “ad” (like addition, adverb, or adhere), adduction refers to something attaching itself to another—in this case, two body parts. You can think of adduction literally in this way; when you press your knees together with an abductor machine, you are “adding” them together. 

Abduction also comes from Latin. The prefix “ab” means “from.” Like words such as absence and abstain, abduction refers to the removal of something (in this case, a limb from the rest of your body). When you use an abductor machine, you move your body parts away from one another.

Adduction vs. Abduction: Which Workout Is Better?

This is not a competition! Both workouts benefit athletes and help with functional patterns. Both will aid your athletic progression and make other workouts easier to perform. And both can be performed practically anywhere: at home, at the gym, or even in a hotel room.

Many athletes choose to incorporate their abduction and adduction exercises into their overall routine. One of the most popular ways to do this is with seated hip abductor and adductor machines. This equipment is performed by either adducting or abducting your legs in order to build lower-body strength.

Tips for Incorporating Adduction and Abduction into Your Fitness Routine

Whether you want to start crushing workouts on adduction and abduction machines or focus more on those movements in your overall training, we are here to support you! It’s exciting to take the first steps into a new fitness routine. 

To help get you started, we’ve listed a few tips.

It is always important to work out safely, especially when doing exercises associated with abduction and adduction. These extensions can cause injury if not performed correctly, and that includes doing warm-ups. Think of your muscles as an energy bar that you popped into the freezer. If you try to bend it or stretch it, it will snap. If you let it warm up on the counter first, it’s nice and pliable. Your body functions in the same way: if you jump right into push-ups or hip abductors without warming up, your muscles will not function the way they need to. That leads to injury—and nobody wants that. 

Goals matter when you design your fitness routine. They give you direction and markers to measure your progress. Having goals also makes it easier to choose the right workouts. After all, there are many forms of abduction and adduction out there. If you begin thinking about your overall fitness goals, you will be able to siphon down which workouts will help you achieve them.

Form is crucial to many adduction and abduction workouts, especially when it comes to bodybuilding. As with warm-ups, practicing good form is an important part of staying safe and injury-free when working out. The wrong positioning can be uncomfortable and make a workout difficult or even dangerous to perform. Ask for help if you are not sure! 

Nobody is expecting you to go from 0 to 100 overnight. Fitness is a lifelong journey, and your own progress will reflect that. This is especially important to consider when you start focusing on bodybuilding with abduction-based workouts. Lifting is a progressive experience: start at a reasonable weight and pace and work your way up. When you hit the big numbers, you will be ready—and it’s going to feel amazing.

A fitness coach is the best asset you’ll have as an athlete. Whether you are an Olympian or a first-timer at the gym, a coach will make sure that you’re on the right path to meet all of your goals. They will help you develop a fitness routine that works for your specific needs and background so you can make the most of your gym time. When you have a new goal or workout that you want to try (like hip abductors), your coach will be right by your side, making sure that you are using proper form and moving at the right pace. They will support you, provide accountability, and help you become the athlete you want to be. We could not recommend one enough!

If you are new to the gym or starting an entirely new routine, we also recommend having a chat with your healthcare provider. A doctor who knows your history and body will be a great resource when entering a new fitness regime. 

Let’s Get Moving!

Now that you know the key difference between adduction and abduction workouts, let’s give them a try in a professional setting. If you’re in Boise, the best place to do that is at Jack City Fitness, no question about it. 

At Jack City, we have everything you need to succeed as an athlete: plenty of equipment, heart-pumping classes, and a fleet of expert fitness coaches and nutritional counselors to learn from. Best of all, we are open 24 hours a day, seven days a week, so you can crush your adduction and abduction workouts whenever you want. 

Ready to get started? Get in touch with the Jack City team today by calling (208) 999-1111. We’ll invite you to our gym for a FREE InBody fitness consultation and a chance to tour our amenities. Once you sign up to become our Partner, you can start moving right away. We can’t wait to meet you and help you meet your goals! 

 

Additional sources:

https://www.byrdie.com/adduction-vs-abduction-5190057

https://pressbooks.bccampus.ca/greeklatinroots/chapter/%C2%A759-a-summary-of-latin-prefixes/ 

They say to dress for the role you want, not the one you have. But most of us have many other roles outside of our careers, like parent, spouse, friend, student, hobbyist, or athlete! 

If one of your life roles is an athlete (or you’d like it to be), you’ll need a wardrobe to match. After all, hitting the gym in your office apparel is not very practical. A good workout outfit will be an asset during your gym visits, helping you to exercise comfortably and safely. Plus, wearing something you love makes working out even more fun.

If you’re unsure about what to wear to the gym, worry no more. We’re happy to use our expertise to help you pick the right athletic wear for your unique needs. Check out our guide to clothes for the gym, and don’t be afraid to ask us for advice IRL. We love to chat about things like this!

Decoding Gym Attire: Essentials for Every Workout

When it comes to gym attire, there’s something important to remember: everybody is different! 

For some athletes, only designer sportswear will do. For others, brand names couldn’t mean less! Some people require specialty items due to their preferred workouts or physical needs, while others only need the basics.

Stumped over the right workout outfit? Here’s a helpful reminder: it’s okay to stick with the essentials. You don’t need fancy gear to be a good athlete. What matters is that you wear things that are safe and conducive to exercise.

Let’s look at the basics.

Gym shoes are perhaps the most important workout apparel of all. Without a good pair of footwear, your workout could be much more difficult and a lot less safe.  

Our advice for most new athletes is to start with a high-quality pair of sneakers. These don’t need to be super expensive or have lots of bells and whistles—they just need to provide good ankle support and cushioning. We tend to prefer a fairly lightweight sneaker as well.

Your sneaker is a great jumping-off point for the gym. However, as you continue progressing as an athlete, you may end up adding to your collection! Some athletes buy specialty shoes for their chosen workouts, like running, cycling, lifting, or competitive sports. You may choose to do the same—your coach will be able to help you determine whether this is necessary.

Much of what you wear on top comes down to personal preference as well as workout style. Many athletes are happy to just wear a breathable t-shirt or tank top to the gym. Others prefer to wear gym-specific tops, as they are typically made from breathable fabrics that don’t easily absorb sweat.

There are several different types of bottoms you can wear to the gym. This choice will come down to personal preference, workout type, and even the time of year!

Shorts are probably the most popular pick for athletic legwear. They’re comfortable, allow for straightforward movement, and are nice and cool during a sweaty sesh. Some people invest in workout shorts from athletic brands, as they are well-lined and constructed. However, low-budget gym shorts are widely available. While they may not last as long as the branded versions, they will suit you just fine on the gym floor.

Leggings are highly popular gym items and can be worn for most exercises. That said, we advise a pair of gym-specific leggings over an everyday cotton pair from Target or Gap! While those versions are comfy, their fabrics can get pretty hot and sweaty, and they tend to fall down during exercise. Gym leggings will be made with breathable fabric with sweat-wicking properties and feature a thick waistband that stays in place. It’s much more ideal for a workout. Some athletes also choose to wear compression leggings under their gym shorts for extra support.

Sweatpants and other long trousers are a popular choice with bodybuilders and lifters. This is for a couple of reasons. Firstly, a pair of long pants protects the skin on your shins from a deadlift bar. It’s also a surefire way to sweat more, which many bodybuilders seek when training to make a certain weight. Finally, working out in winter can be really cold, especially during less intensive workouts! Some folks just need that extra layer.

Generally, it’s best to wear workout pants that fit you well and aren’t too loose. You don’t want them to get caught on any equipment!

Socks are an absolute must-have piece of gym attire. Not only will a sockless shoe stink after a workout, but your feet are likely to be blistered and sore as a result. Most athletes opt for sturdy socks that won’t fall down during movement. Many also choose to wear ankle socks or a pair designed for a specific workout like running.

Gym Outfit Extras for Women

For AFAB athletes, a few extra items may be necessary. 

A sturdy sports bra provides upper-body support that everyday underwear can’t. This means a much more comfortable workout without the risk of strain or pain. It also provides great coverage, so you can work out in loose-fitting tops without the fear of accidentally flashing someone. Some athletes even work out in just a sports bra on hot days!

When packing underwear for the gym, choose the right pair. Leave lacy items for another time. Instead, choose something made of a breathable fabric. Cotton underwear is perfect for this, and many athletic brands also produce gym-specific pairs.  

Male-Specific Gym Attire

AMAB athletes sometimes require specialty protective items, like an athletic cup. This item is typically worn by athletes who play contact or competitive sports, like lacrosse or hockey. It is worn underneath your clothing and is in place to protect your groin area from injury. It is often supported by a jockstrap and compression shorts.

Accessorizing Your Gym Look: The Extras That Matter

We’ve covered the basics, but there’s more to explore! Your gym fits may also include:

This ‘80s staple does exactly what it says in the name. Lots of athletes find it helpful for staying cool and preventing unnecessary injury from slippery sweat! 

Some workouts, like weightlifting and boxing, benefit from a pair of gloves. Athletes who perform other workouts may also choose to wear gloves to protect their skin from calluses and blisters. 

If the pool plays a role in your gym routine, you’ll need a good swimsuit and goggles. Lots of swimmers also bring water shoes and a pool cap. 

Some bodybuilders wear a belt over their gym wear. This can help with stability and form during lifting sessions.

Certain activities require specific garments. Depending on your chosen fitness routine, you may require items such as football padding, ice skates, cycling shorts, gymnastics leotards—you name it! That’s where your athletic community and fitness coach come in. They’ll help guide you on what to get for your specific needs!

Dressing for Your Style

Gym wear is all about what makes you feel comfortable. While it may be fun for some athletes to pick out fashionable or eye-catching gym fits, others are just as happy in an old T-shirt and sweatpants. At the end of the day, anything goes, as long as you feel confident in it and it’s safe and practical to work out in. Save your high heels or leather jumpsuit for another day, but barring that, you should be good to go. 

All Dressed up With Nowhere to Go?

Ready to premiere your gym fits? We can’t wait to see.

Now that you’ve chosen some great new clothes for the gym, it’s time to visit us. At Jack City Fitness, we welcome athletes from across Boise 24 hours a day, seven days a week! Our fitness center provides everything you’ll need to meet your health goals, like excellent coaches and counselors, engaging group classes, and first-class equipment. Our training programs are 100% customizable, so you can be sure you are getting exactly what you need. 

Your fitness journey is just a phone call away! Contact (208) 999-1111 for a FREE InBody fitness consultation and a chance to tour the Jack City facilities. Don’t forget to pack your gym wear! Once you sign up to become our Partner, you can jump right in. 

We look forward to meeting you and seeing you crush your fitness goals in style.

 

ADDITIONAL SOURCES:

https://www.verywellfit.com/the-proper-use-of-belts-during-weight-training-3119447 

https://www.livestrong.com/article/176225-how-to-choose-an-athletic-cup/ 

Everybody processes a cancer diagnosis differently. This is a highly emotional and challenging time with a lot to get used to. Many people worry that their diagnosis will disrupt their routine and hobbies. Unfortunately, this may happen. 

Your health is the most important thing right now. That might mean that some plans and activities will go on hold. If you are a gym-goer, you may be worrying that this will be the case with exercise. The truth is, everybody is different. Some people find that exercise helps provide comfort and relieve stress during the challenges of cancer treatment. Others might find it difficult to be active during this time or have been advised against exercise by their doctor.

In this article, we will discuss working out and cancer. At Jack City Fitness, we are here to support you in any way we can.

Exercise and Cancer: Is It Recommended?

For the most part, yes. However, this will depend entirely on you and your unique circumstances. 

Your diagnosis type, care plan, treatment symptoms, or recovery needs may require you to hold back on exercise for a while. We recommend that athletes with cancer have a thorough talk with a doctor before working out. They’ll be able to assess your needs and determine what is best for your health and safety. 

In many cases, it is completely fine for cancer patients to work out. In fact, some people even find it beneficial. After all, there are many links between health and fitness. Exercising while undergoing cancer treatments can provide a comforting routine and often relieves patients of some of the feelings of anxiety and depression. It may also help with treatment side effects like fatigue and lymphedema.

What Is the Best Exercise for Cancer Patients?

Cancer is a highly variable disease, and it looks different for everybody. There really is no “best” exercise for cancer patients. The answer to this will depend on you, your circumstances, and your preferences. 

If you hated running before your diagnosis, there’s no reason why you should suddenly take it up. Instead, we recommend looking into exercise that you enjoy or find appealing. Remember, exercise can encompass a lot of activities, including dance, yoga, swimming, walking, or even household chores. Aside from preference, there are other important factors to consider with cancer and exercise. The right workout will depend on things like where your cancer is located, what your symptoms are like, and what your treatment entails. 

During this time, you may also want to consider where and how you work out. For example, if your immune system is low due to treatment, you might choose to exercise at home rather than in a busy gym. If you are especially fatigued or feeling unwell, it makes sense to choose a non-intensive activity, like a gentle stroll around the block. 

Cancer and Exercise: Find Your Balance

It can certainly be beneficial to stay active while dealing with cancer. Having a fitness routine can provide a helpful sense of normalcy during a tumultuous time and can help relieve the stresses and symptoms associated with it. However, it is not mandatory. If you don’t feel up to working out right now, that’s also okay. Rest. Remind yourself that small movements, such as gently walking around your house, making a cup of tea, or doing a few relaxing stretches, all count as non-sedentary activities. 

It can be difficult to find the right workout balance, especially when dealing with the physical and emotional challenges of cancer treatment. It may be best to work with a fitness coach that you trust and feel comfortable with as you navigate exercise and cancer. They can help you choose appropriate exercises and a pace that is safe for your circumstances, modifying your routine to align with your needs, even if they shift. 

If you are a Boise local living with cancer and want to begin working out, we are here to support you. Please contact Jack City Fitness any time at (208) 999-1111 to speak with our team about your movement options during treatment and beyond. Our facilities and fitness equipment are available 24/7 upon sign-up, and we offer fully customizable coaching options, which can be carried out remotely if necessary. If you have any other questions, don’t hesitate to ask. 

 

FURTHER SOURCES:

https://www.cancerresearchuk.org/about-cancer/coping/physically/exercise-guidelines

https://www.nhsinform.scot/illnesses-and-conditions/cancer/practical-issues/exercise-diet-and-healthy-living-with-cance 

If you are focusing on your fitness in 2024, you may have many goals in mind. It’s likely that you are exercising more. You may also plan to start eating healthy. But what exactly does that mean?

For many athletes, diet is just as important to fitness as exercise is. When we say “diet,” we aren’t referring to a weight loss plan, but to the kinds of food you typically consume. These foods can significantly impact your progress and performance as an athlete.

Some foods are famously popular with athletes. For example, lots of bodybuilders consume protein after a big lifting session, as it helps with muscle recovery and growth. Runners “carb load” before marathons to help increase their endurance levels. Many athletes also have an especially fond place in their heart (and diet) for fiber—and for great reason.

In this article, we will discuss the health benefits of fiber, both in athletics and everyday life. If you have any questions about the importance of fiber or want more information relating to your specific needs, get in touch with our team. Our nutritional counselors have an incredible wealth of knowledge on this topic!

What Is Fiber?

Fiber is a nondigestible material in certain foods. There are many types of fiber, and it can be found in all sorts of plants, including fruits, vegetables, nuts, and beans. Some fibers are highly beneficial and necessary for maintaining a healthy lifestyle. Much of this comes down to their positive impact on the gut and digestion—two crucial health factors. Many people take supplements on top of consuming high-fiber foods.

What Does Fiber Do for the Body?

So, what does fiber help with? Not all fibers are the same—depending on their type, they will react differently to your body. 

Some types of fiber are considered “fermentable.” They can be broken down and digested by the gut bacteria in your large intestine. This helps keep your gut bacteria healthy and plentiful—and that’s crucial to your overall well-being. Gut fiber produces short-chain fatty acids, which are essential to your digestive system!

Other types of fiber are referred to as “viscous” due to their thickening reaction to water. This causes slower digestion and a “full” feeling that lasts longer. For this reason, many people rely on foods high in viscous fiber when trying to lose weight. Additionally, viscous fiber, which is also water-soluble, can help folks avoid harmful blood sugar spikes after meals. That means more energy throughout the day rather than a big post-meal crash.

Why Is Fiber Important for a Fitness Regimen?

Sure, you’re aware of fiber health benefits—but how does that impact your fitness routine? At first, it may seem like fiber doesn’t have as much to do with exercise and fitness as, say, protein does. Wrong! Sure, fiber may not directly interact with muscle cells in the same way. However, your body is a cohesive system. The health benefits of fiber make changes in your body, leading to an improved fitness routine. 

Fiber works with protein, carbs, and other important foods to enhance your fitness regimen. Viscous fibers provide energy and stamina to endurance athletes and help bodybuilders stay full and efficient when cutting. Fermentable fiber is also crucial to any athlete who maintains a workout-oriented diet. When consuming tons of protein and carbs, fibers are necessary to keep your digestive system moving. 

This is why a balanced diet is so important. It takes lots of pieces to complete a puzzle! 

Let’s Do This!

Now that you’re an expert on fiber function and fitness, it’s time to put your knowledge into action. At Jack City Fitness, we love helping Boise’s athletes learn all about fitness, nutrition, and feeling their best. That’s why we offer our Partners everything they need to meet their goals: professional fitness coaches and nutritional counselors, first-class equipment, a rotating schedule of heart-pumping classes, and a 24/7 facility available whenever necessary. We created our gym to support YOUR needs, and we can’t wait to see what your fitness journey holds. 

Ready to get started? So are we! Contact our team by calling (208) 999-1111 any time—we’ll invite you to our gym for a FREE fitness consultation and a chance to tour our facilities. Once you sign up to become a Partner, you can jump right in!

We can’t wait to help you crush all of your goals!

 

ADDITIONAL SOURCES:

https://www.healthline.com/nutrition/different-types-of-fiber