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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!

Never heard the term “progressive overload” before? You may be more familiar with the concept than you realize. Progressive overload is a straightforward workout theory that allows athletes to grow stronger, avoid plateaus, and enjoy a healthy, natural rhythm in their fitness journey. 

If you are new to the concept of progressive overload, your friends at Jack City Fitness are here to get you up to speed. We are experts in progressive overload training and are happy to share our tips with you! Today’s article will discuss progressive overload, its key benefits, and how to incorporate it into your own workout routine. If you have any questions, reach out to our expert team—we’re here to help you reach all your fitness goals. 

What Is Progressive Overload?

So, what is progressive overload?

The term itself is a bit confusing, as “overload” often refers to something being too much at once. However, progressive overload is actually the opposite of this. It refers to a style of fitness that involves gradually intensifying a workout. By doing this, athletes can see more gains, increased strength, or better endurance without putting too much strain on their bodies too quickly. 

Progressive overload is certainly effective, but it can sometimes feel like a lesson in patience as well. While it delivers great results, this is not a “get fit overnight” workout regime. Progressive overload is all about meeting incremental goals and working your way up from there. 

In many ways, progressive overload training is similar to other learning processes. Let’s say you are learning to speak Spanish. While your early lessons will involve basic conversational skills, they won’t get you very far in the long run. Once you become comfortable with the basics of the language, your lessons will progress to another level, and you will begin practicing subjects like past tense and abstract conversion. If you simply repeat the basics and don’t try to learn more difficult subjects, you won’t progress. However, moderation and a realistic attitude are key. After all, no matter how great you are with languages, you won’t jump from a beginner’s level to being a fluent speaker without some type of progression. 

This concept applies to fitness as well. If you keep doing the same routine over and over again, you may not grow much as an athlete. However, the overnight fitness regimes hawked by some social media “fitspo” personalities are also not ideal. They can actually be unsafe. This is why we recommend progressive overload training. It is safer and more natural, and it can lead to longer-lasting results.

How Does Progressive Overload Training Work?

When you smash the same workout every sesh, your body becomes used to it. This can be a good thing, of course. However, if you progress athletically but continue to do the same routine over and over again, you run the risk of hitting a plateau. In that case, you might stop seeing results when you work out. This is because your body has become so used to your regular routine that it has stopped becoming a challenge. Your body has now adapted to this level of exercise, and therefore, you’ll stop seeing significant results. This is very frustrating, but there’s a way to change the scenario or even avoid it altogether. The solution you’re looking for? Progressive overload training. 

With progressive overload training, your body will not have the opportunity to plateau because you won’t keep doing the same thing. Instead, you will increase your difficulty level—but only slightly. This can be done by adding reps or resistance, lengthening your sessions, or working out at a higher tempo. (These specifics will depend on your goals and can be discussed with your fitness coach.)

What Are the Benefits of Progressive Overload?

Wondering about the benefits of progressive overload training? We’ve covered a few of the key perks below.

It can feel so discouraging to spend time and energy working out, only to see zero changes in your strength and fitness levels. However, if plateaus are the enemy of the athlete, then progressive overload training is the antidote. When you incrementally increase the difficulty level of your workout, you’ll keep your body on its toes and won’t fall into a plateau. Instead, you’ll constantly be challenging your system and allowing your muscles to see further growth as you work.

While progressive overload can be applied to lots of fitness styles and workouts, it’s particularly effective with strength training. In fact, 2011 research proved this by studying 83 people engaging in progressive overload arm training over the course of three months. The participants indeed found that their bicep and overall strength improved over the course of the study.

We love that progressive overload encourages incremental goal setting. Instead of saying, “I want to deadlift 500 pounds,” for instance, athletes set lots of small weight benchmarks over time. This may seem to pack less of a punch than a big number goal, but it can lead to the same results. It just gives you a blueprint of how you will get there and makes it more digestible. 

This can be helpful in other areas of your life, as it helps develop the skills necessary to break goals down into manageable chunks.

What is progressive overload

What Is a Progressive Overload Example?

There are several ways to incorporate progressive overload techniques into your training plan. The four primary ways to do so are by incrementally increasing the following:

This technique is often seen in strength training. By increasing resistance, you will be upping the weight that you’ll be lifting. Ideally, this means selecting a weight that is 2-4 pounds heavier every month or so. Consult with your fitness coach to find the ideal starting weight and to determine how many pounds you should be adding and how often. They will be able to assess your unique physical fitness level and determine the right number for you.

Like resistance and weights, your rep count can be gradually increased to avoid plateaus and enjoy better results. We recommend a monthly increase. This can be accomplished by adding two reps to each set you do or by adding another set with the same number of reps. 

Intensity can make a significant difference in your overall workout system and results. By increasing your tempo through shorter rest times or by physically moving faster during your workouts, you are giving your body the additional challenge it needs to progress. 

This is a great technique for those hoping to enhance their endurance levels. If you engage in cardiovascular exercise (like running, dancing, or cycling), try adding 20 minutes to your overall session length every two to four weeks. 

Before you officially begin your progressive overload training journey, we advise you to speak with a healthcare or fitness professional about your goals and plans. They will make sure that your fitness plan is right for your health, background, and circumstances.

Progress With Us!

If you’re ready to try progressive overload training, Jack City Fitness is a great way to begin. Our coaches have the fitness and strength training tips and skills you need to meet all of your goals. Whether you need 24/7 gym access, heart-pumping classes, or the opportunity to create your own customized workout plan with a coach, it’s waiting for you at Jack City Fitness. We’re Boise’s ONLY results-oriented gym, and we can’t wait to welcome you to our world. Call (208) 999-1111 today for a FREE fitness consultation and tour of our facility. Once you sign up for a Partnership, you can get moving straight away. Let’s start seeing goals turn into reality! 

So, you have a good thing going on with your fitness routine, and you want to ensure your upcoming trip runs smoothly. This is a common fear for many athletes. While we believe there’s no shame in missing a few workouts while on a much-needed vacation, we understand the desire to avoid that scenario. That’s why we wanted to provide these travel exercise tips to help keep your momentum.

The Benefits of Doing Traveling Exercises 

Why should you workout while traveling? 

A fitness routine is a haven for many athletes. This often relates to physical fitness and strength, but it’s not where it ends. Working out not only offers consistency and routine, but it’s a natural way to create endorphins and help alleviate stress. 

While traveling can be exciting and relaxing, it can disrupt your regular routines and lifestyle. However, by incorporating exercise into vacation or travel plans, you can maintain a semblance of routine, even while coming out of your comfort zone and exploring new surroundings. 

Preparing and Planning for Travel Fitness

To avoid any hiccups, we recommend planning the details of your travel fitness plan. Consider the following:

Let’s say your typical routine involves weights and equipment. Unfortunately, you won’t be packing that into your suitcase, so it’s time to think of a backup plan. This might mean working with your existing fitness coach to develop an equipment-free routine for your trip. 

Can’t imagine going your entire trip without gym equipment? Then don’t. There are lots of hotels and even BnBs with gyms for guests. Do your research while booking your accommodation, and call to confirm.

If you’re planning to exercise while on vacation, pack appropriately. You will want to bring the right gear, like your favorite workout clothes and a good pair of sneakers. Remember to consider the weather at your destination as well. Let’s say you’re a runner heading to Florida. You’ll want shorts and a tank top or T-shirt for your workout. If your destination is London, a waterproof jacket will prevent your morning jog from being a washout. 

How to Work Out When Traveling in a Creative, Fun Way

There are many ways to incorporate your travel workout routine into a fun itinerary. Here are some fun workouts you can try while on vacation:

Explore the local culture through sports and fitness. We recommend researching the popular teams and sports of your destination. Then, when you arrive, you can try your hand at some of the basics. You could even take a local class to learn more about the sport. 

Explore the beauty of your destination by hiking, cycling, or even rowing a boat through one of its natural sites. It will be a great form of exercise and a way to create unforgettable vacation memories. 

Are you heading to a city for your vacation? Then you can probably sign up to join a walking tour. These tours are often free and a great way to sightsee while getting your steps in. Plus, walking tours are a great way to make friends if you’re traveling solo. 

Routine Ideas for Your Workout While Traveling

Sometimes, consistency is the only way to go. If you prefer to stick to one of your classic workouts while on vacation, we recommend the following:

HIIT is effective and typically doesn’t require any equipment. It’s perfect for travel— you can sneak a quick workout between the beach and happy hour. 

Running requires no equipment and is a great way to explore the local scenery. However, consider the local climate—wear sunscreen, stay hydrated, and prepare for any weather conditions you might encounter. 

If your destination has a pool or other type of still water, consider swimming as your primary travel workout routine. It’s a great way to remain regimented while enjoying that special vacation vibe. 

Your Travel Workout Routine: Stay Motivated

Are you struggling to stay motivated to work out while traveling? That’s where a dedicated fitness coach comes in. Your coach will work with you to develop a personalized workout plan that aligns with your destination and itinerary. With Jack City Fitness, you can even have remote virtual sessions so you don’t disrupt your flow. Call (208) 999-1111 today to learn more about Jack City Fitness and everything we have to offer.