Are there lots of benefits of a vibration plate workout? The short answer: YES! Vibration plates can aid weight loss, burn fat, and enhance blood flow. Learn more from your friends at Jack City Fitness—we’re experts on the benefits of vibration platform workouts!

You’ve probably seen vibration plates before—at the gym, on TV, or on social media. If you’ve never actually used this piece of equipment, you probably have a few questions—and that’s where we come in. At Jack City Fitness, we’re well aware of the many vibration platform benefits that athletes can enjoy, and today we are sharing our knowledge with you. 

What Are Vibration Plates?

A vibration plate is a piece of workout equipment that can help athletes shed extra fat and weight, improve their blood flow, gain muscle, and more. It is also sometimes referred to as a vibration platform or shaking machine.

Vibration plates are generally designed to be placed on the floor, where athletes can perform a variety of workouts on top of them. As their name suggests, they shake or vibrate. These vibrations are thought to encourage muscles to contract on reflex, causing them to work harder and leading to fat burning, muscle gains, increased strength, and better blood flow.

What Does a Vibration Plate Do?

Vibration plates are unique in that they encourage reflexive movement rather than anything conscious. When you perform a workout on a vibration plate, whether it’s a crunch or a squat, your muscles automatically and quickly contract. This causes you to burn extra calories on top of the workout you’re already getting. 

What Are the Benefits of Vibration Plates?

There are lots of vibration board benefits for athletes to enjoy. We’ve narrowed it down to our top three. 

1) It’s Great for Weight Loss and Fat Burning

Are you hoping to reduce body fat or shed a few extra pounds? Vibration fitness has long been associated with weight and fat loss. This has been proven by studies, which show that long-term use of vibration plates is the best bet for fat loss that lasts. 

2) It Can Help You Build Strength

While vibration plates are frequently referred to as a piece of fat-burning equipment, that’s only where the benefits begin. Athletes who don’t intend to burn fat can also experience major benefits of vibration platform workouts—they are a great way to build strength and power! In fact, studies have shown that after only eight weeks of biweekly vibration board training, participants’ long jump scores had improved substantially. That’s a great indicator of strength!

3) It Can Lower Your Blood Pressure

If you want to increase your cardiovascular flow and enjoy lower blood pressure, vibration plates might be the right tool for you. Studies have shown vibration plate workouts led to lowered blood pressure levels in athletes who are classified as overweight or obese. 

Benefits of a vibration plate

Who Should Try Vibration Plates?

Vibration plates are one of our favorite pieces of equipment for several reasons, some of which we’ve listed below. Another huge perk of vibration plates? They are super accessible for athletes of all types to use, whether you’re a newcomer to the gym or exercise every single day. Vibration plates are useful for athletes of any level, accommodate all sorts of workouts, and can even offer a low-impact workout option for those with differing needs.

That all being said, if you are considering vibration plate training as your first-ever workout (or first in a long while), we recommend you get in touch with a dedicated workout coach. They will be able to talk to you about your fitness goals, confirm you are choosing workouts that suit your needs and ensure that you are using proper form and working out safely. Once you get the hang of the workout, you can strike off on your own or continue with your trainer—that’s up to you!

Experience Vibration Plate Machine Benefits at Jack City Fitness

At Jack City Fitness, we have all the resources that Boise’s athletes need to succeed. That includes world-class facilities, a good selection of group fitness class options, and elite-level coaches who care about YOUR goals. We support athletes with all needs and fitness backgrounds; our mission is to see you succeed!

Ready to see what Jack City is all about? Contact our team at (208) 999-1111. We’ll invite you to our Boise gym for a FREE fitness consultation and a chance to see our amenities and meet our team in person. Once you sign up to become one of our Partners, you’ll have 24/7 access to our entire fitness center. 

We’ll see you soon!

Curious about rowing for beginners? You’re in the right place. Today, you’ll learn how to start rowing—from the proper technique to progressive exercises and more.

The Beginner Rowing Workout

Looking for a good beginner rowing program? 

Whether performed on a winding river or a gym machine, rowing is a fantastic exercise with many great benefits. But if you’ve never rowed before, you likely have questions about what it is, how to do it, and why so many athletes choose it as a preferred workout. 

If these questions sound familiar, you’re in luck—here at Jack City, we’re big on rowing, and we’d love to share our expertise with you. Whether you’re after rowing machine workouts for beginners or want to optimize your existing routine, we’re here to help. Below, you can read through our guide to rowing for beginners. If you come away with any more questions, don’t forget to get in touch with our team—we’re fitness experts, and we love helping athletes find answers. When rowing with us, life is but a dream!

What Muscles Are Worked With a Beginner Rowing Machine Workout?

Rowing is technically classified as a form of cardiovascular exercise, but despite that title, it also makes for a great form of muscular training! Rowing, whether on a machine or in an actual boat, works an impressive number of muscles. In fact, rowing can actually be a full-body workout! And unlike many full-body workouts, rowing is incredibly low-impact, making it a safe choice for athletes of varying fitness and health levels.

It’s important to remember that while the rowing machine offers a full-body workout, it must be utilized properly to reap those benefits. A rowing “stroke” requires proper form, generally said to take place in four parts (we’ll outline them below). During the first half of a stroke (the “drive”), you will work your posterior chain, which includes your calves, glutes, and hamstrings. During the second half of your stroke (the “pull” or “finish”), muscles worked include the biceps, quads, forearms, and lats.

How to Use a Rowing Machine for Beginners 

Never used a rowing machine before? No problem. Rowing for beginners is very straightforward. As we mentioned previously, a typical rowing “stroke” can be broken down into four parts:

To perform a rowing stroke, begin with the “catch” move. Start by getting into position; you should be at the front of your machine, with a tight core, engaged lats, and your shins in a vertical pose. You want your torso positioned so your shoulders are further out than your hips.

Continue to lean your torso forwards while straightening and stretching your legs out. As you continue extending your legs, lean your torso backwards in one fluid motion.

At this point, your legs should be fully stretched out, and your torso should be at 11 o’clock. Engage your core, and pull the machine’s handle towards your sternum. 

Almost there! This step of a drive can be performed at a slower speed. Relax your arms and bring them away from your body, and once the handle travels over your knees, bring them back to a bent position.

Congratulations, you just performed your first rowing stroke! Now that you know the basics, we recommend working with your fitness coach to figure out the right rep count and routine and ensure you are nailing the exact form. 

beginner rowing workout

Benefits of Rowing Machine for Beginners and Pros Alike

There’s a reason that so many athletes prefer to work out on a rowing machine: it comes with all kinds of benefits! Here are some of our absolute favorites:

Looking for a full-body workout? With the rowing machine, you’ve found a great answer. Although the rowing machine may seem small or unassuming compared to other gym staples, it packs a serious bodily punch. Rowing offers athletes a fantastic full-body workout—when you perform a stroke, everything from your lats to your glutes gets attention!

When exploring rowing for beginners, some athletes worry that the workout might be hard on their bodies. While this can be a concern with certain workouts, rowing does not tend to be one of them; it’s incredibly low-impact and safe for folks of all health and fitness levels. However, we always recommend that newbies have a chat with their doctor before embarking on any new workout routine, as well as starting out with a fitness coach to ensure safe form and workout levels.

Sure, rowing on the river is a lovely activity… but the weather doesn’t always make it easy! On a rainy, stormy, or humid day, sitting on a boat outdoors isn’t always the best option. However, an indoor rowing machine (especially one at a 24-hour gym) is there whenever you need it, regardless of weather or daylight hours.

There’s no gatekeeping when it comes to this type of exercise—rowing for beginners is popular for a reason. Being low-impact and straightforward to learn makes rowing the perfect workout for fitness newcomers.

Not only does rowing exercise your whole body, it’s also a fantastic form of aerobic exercise, otherwise known as cardio. Cardio is great for your heart, lungs, and blood vessels, and can also help efficiently burn calories. 

If you’re trying to enhance your endurance levels, don’t skip the rowing machine. It offers the chance to build both muscular and cardiovascular endurance in athletes. 

Rowing is a super-efficient way to get fit. Not many low-impact workouts facilitate a full-body muscular and cardiovascular workout at the same time, all while increasing endurance and power! It’s like a workout version of a protein shake—it packs a serious punch in way less time.

When rowing, your arms and legs work really hard—and that helps them become more powerful! This can help you succeed across other forms of athletics.

Rowing can be incredibly cathartic. Once you’ve nailed the motion, you can allow your mind to drift and relax.

Try a Beginner Rowing Workout at Jack City Fitness!

At Jack City Fitness, we offer the enthusiastic athlete everything they need to succeed! Whether you want to try rowing with our ultra-modern workout equipment, learn the basics of endurance training, or plan to jump into one of our famous classes, everything you need is waiting for you here at Jack City Fitness in Boise. If you’re ready to start, get in touch with our team by calling (208) 999-1111 today. 

We’ll invite you over for a FREE fitness consultation and a chance to tour our facility! If you decide to become a Partner, you’ll have immediate 24/7 access to our entire facility.

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

On the lookout for a pushup workout plan? Good news—you found one! From beginners to experts, follow our guide to pushup progressions and crush your goals with your friends at Jack City Fitness.

A Guide to Your Pushup Progression

Want to become a pushup master? You can—but remember, Rome wasn’t built in a day. The same idea applies to your pushup workout. While your goals may include more advanced moves like one-armed pushups, you must train your way up. We call this a pushup progression.

For most athletes, a pushup progression plan involves performing several modified versions of the workout and upper body training to perfect your movements. These modified versions, or variations, are essential steps in a beginner pushup routine; they help you naturally progress into the classic move. 

If you are new to the world of pushups, we are very excited to welcome you! In fact, we suggest first-timers craft a pushup progression plan alongside an athletic coach or trainer. They will be able to ensure that your form is correct and can help you select the proper rep counts, techniques, and variations for your unique circumstances. 

In the meantime, get started by reading our basic pushup workout for beginners.   At Jack City Fitness, we take your goals seriously—and we are ready to help you every step of the way!

Who Is a Pushup Progression Plan For?

We doubt many people can just drop to the floor and master a pushup without some practice. That’s why we say our pushup training plan is for everyone who wants to achieve it. 

Do any of the following sound familiar?

…if so, then our pushup progression plan is probably right for you! 

Why Should I Try a Pushup Training Plan?

By following a pushup training plan, you are investing in a better version of your workout. The time you spend working your way through the successive steps of this workout will help you perform a pushup in a safer, easier way—and with correct form. 

We also believe that choosing a pushup training plan allows athletes to accomplish several “mini goals” throughout their progression. This helps make the progression easier and offers more motivation—after all, what better than a “win” to inspire you to the next level?

How To Build To a Pushup

So, how to build to a pushup? 

As we mentioned, there are several steps to our typical progressive pushup plan. While this plan works for many athletes, please remember that the specifics of your ideal routine will depend on your own athletic and physical background. This is why we always recommend working with a coach, especially when starting a new workout plan!

Here are the steps to our classic pushup progression plan:

1) Work Your Strength

Before you even begin your pushup progression journey, take some time to build strength ahead of the task, particularly in your upper body and core. Speak to your coach about the right strength training workouts for you—some of our favorites are the decline bench press, up-down plank, and chest press. These moves will help strengthen your body for the pushups you’ll soon be smashing!

2) Check Your Form

One of the biggest keys to perfect pushup is in its form. Without proper form, your pushups will be more difficult to achieve and potentially harmful to your body. While it takes plenty of time and effort to perfect your pushup form, it is achievable and will make an enormous difference to your overall performance. 

Some of the most important aspects of pushup form include:

3) Try a Wall Pushup

Once you’re a pro on form, it’s time to start your pushups! As a starter, we recommend the wall pushup. 

Begin by standing an arm’s length from a wall. Lean forward and bring both palms to the wall, as you would with a standing plank. On an inhale, give your elbows a bend while moving the upper part of your body towards the wall. Your feet should be flat on the floor this whole time. Hold the position for a couple of seconds, then push back to your starting position on an exhale.

Guess what—you just performed your first pushup!

push up workout plan

4) Perfect Your Seated Pushup

Now that you’ve nailed the wall pushup, you can move onto the seated version. This variety is especially great for shoulder stability!

To perform the seated pushup, begin by sitting on a workout bench with your palms face down on either side of you, and your feet on the ground. Use your arm strength to press your palms against the bench so your body rises about a half-inch above the bench. Bring yourself back down to your starting position to relax.

5) Move Towards Kneeling Pushups

You’re getting closer—it’s time to try a kneeling pushup. 

Begin by kneeling on your mat with your palms flat on the ground, below your shoulders. On an inhale and with an engaged core, lower your chest to the mat by bringing your elbows down. Hold the position before pushing up on an exhale.

6) Crush a Classic!

The moment has arrived: you’ve progressed your way all to a classic pushup. Congratulations! You’ve worked super hard and your effort is paying off. 

To perform a classic pushup, begin by laying facedown on your mat, with your palms level to your chest and bent elbows. On an exhale, use both your arms and heels to press yourself up. You will now find yourself in a plank. Keep that core engaged as you hold the pose, then bring yourself back down to the mat on an inhale.

You did it! We hope you are so proud of your hard work. Soon you’ll want to try the advanced versions of a pushup—and when you’re ready for that step, we’ll be waiting.

Try a Progressive Pushup Plan With the Pros

At Jack City Fitness, we have everything the Boise athlete needs to achieve peak athletic performance and crush all their goals. Whether you want to try a beginner pushup routine with an expert fitness coach, are looking for a group workout to stay accountable, or even want to optimize your diet with our in-house nutritional counselor, pick up the phone and call (208) 999-1111. We’ll invite you to our Boise gym for a full facility tour, plus a FREE fitness consultation on our InBody machine. Once you sign up to become a Jack City Partner, everything you need is at your fingertips. 

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

We all know it’s great exercise, but how many calories does walking burn? Read on to learn more about walking calories from your friends at Jack City Fitness — we’re experts!

Are Calories Burned by Walking?

For most of us, walking is a daily activity, whether it’s around the house, around town, or as a form of exercise. If you are interested in fitness, you might wonder about calories burned from walking and whether walking itself has any benefits. 

We have great news for you: walking is a fantastic way to get your blood flowing and even clear your head. It’s also a great way to promote joint health and leg strength. And while it’s less intensive than some forms of exercise (like running or HIIT), it’s a bonafide calorie burner! 

That said, walking is not a “one size fits all” type of workout. The number of calories you burn on a walk will depend on many factors, like your own body weight, the pace or speed you maintain, and the amount of time or distance spent moving. Specific stats, like calories burned per mile walking, will depend on these factors.

Time and Activity: How Many Calories Do You Burn Walking?

As we mentioned above, there is not just one answer to the question. Everybody has different paces and circumstances that affect their calorie-burning rate while walking. However, you can find a ballpark number if you crunch a few numbers; there are lots of apps and athletic calculators that show how many calories you burn on a miles-per-hour basis. Your fitness coach will also be able to help you figure this out. 

In the meantime, consider the following example as a guideline:

Let’s say you weigh 140 pounds. You go for a three-mile walk to your friend’s house and it takes you an hour. You’ll burn four calories a minute during this stroll, or 224 in an hour. However, that same walk would burn more calories if you weighed 200 pounds. In that case, at five calories per minute, you’d burn upwards of 300 by the time you got to your friend’s place. 

How Many Calories Do You Burn Walking a Mile?

So, how many calories can you burn walking a mile? 

As with determining your walking calories per hour, the rate at which you burn while walking will depend on your weight and pace. It’s also important to remember that outdoor walks vary greatly in terms of terrain and weather! An hour’s walk through the hilly streets of San Francisco will use far more calories than a level stroll through downtown Denver, just like trekking upwind through the snow against a heavy wind is going to be a much more physical experience than an hour at the mall. All of these elements make an enormous difference to calories burned by walking a mile. 

Curious about how to learn your exact number? If you downloaded an app to calculate your overall calorie-burning rate, you can use that to determine a general rate per mile. And remember, if you have any questions, we’re here to help!

Does Walking in Place Burn Calories?

With all this talk of mileage, it makes sense that many athletes wonder whether they can burn calories while walking in place, like on a treadmill or elliptical machine. After all, not everybody loves the unpredictable nature of outdoor exercise—especially during the height of a humid summer or icy winter! 

Fear not—while outdoor walks are great tools for calorie burning, they aren’t the only ways. Plenty of athletes prefer to do their walking indoors on a piece of equipment or utilize a combination of the two.

A few reasons why so many athletes prefer indoor walking (or a hybrid):

Several external elements affect calories burned from walking. By walking on a piece of fitness equipment rather than outdoors, you are giving yourself a more controlled environment to work out and burn calories. Things like wind and weather, incline, or type of terrain won’t play into the experience, making it easier for you to create a solid routine with results you can count on. 

An enormous plus of workout machines: they’re machines! Unlike rugged outdoor terrain, workout machines were designed to suit thousands of different athletic abilities and needs. Most walking machines, like the treadmill or elliptical, allow athletes to enter their weight, choose a difficulty level, or even input their heart rate using sensors. These options allow athletes to create a workout experience that suits their own unique needs. 

Indoor exercise is weatherproof—and that suits most athletes. Sure, some diehard runners or walkers will happily hit the road during a thunderstorm, heatwave, or blizzard. However, many of us don’t feel that way—and that’s okay! Inclement weather is a perfectly valid reason for not wanting to take a walk outside. Indoor walking machines like treadmills give athletes another option, even if their go-to is generally outside.  

how many calories does walking burn

What’s The Most Effective Piece of Equipment for Peak Walking Calories?

While much of this still comes down to specific circumstances, we can’t write a whole article about walking calories without mentioning our personal favorite: the Woodway treadmill. Benefits of this particular machine, known for its unique curved shape, are tenfold: 

How many calories can you burn walking on a Woodway treadmill? According to its creators, a lot! They report that their treadmill helps athletes burn up to 30% more calories than they would on similar pieces of equipment. This is due to the intense, full-body workout its curved bottom offers. 

As we mentioned above, the Woodway features a special curved design. This unique shape both encourages proper form for walking and running too. In fact, some physical therapy centers use these machines for rehabilitation. 

One of the coolest things about the Woodway treadmill is that you don’t need to press any buttons or choose any complicated programs. Instead, the machine works with the athlete; the belt will slow down if your pace does, and it will ramp up if you go faster. That means it grows with you as your athletic prowess soars!

If you’re hoping to burn some extra calories, High-Intensity Interval Training activities, or HIIT, might be a way to reach your goals. The Woodway can help with this! Its ability to match athletic speed makes it a great choice for the short, intense bursts of exercise that define HIIT. 

Just because you want to work out inside doesn’t mean you don’t love nature. If you care about keeping green, the Woodway is a great piece of equipment to use. After all, it doesn’t require any electricity!

Are There Any Boise Gyms With Woodway Treadmills?

You bet! At Jack City Fitness, Woodway treadmills are among the many innovative and popular pieces of workout equipment on offer. We know our athletes deserve the very best. 

Will I Lose Weight from Walking?

Sure. However, for healthy and long lasting weight loss, it’s important to think of things on a “long-term” scale. The best way to do this? By developing and keeping healthy changes to your lifestyle: exercise, nutrition, the whole shebang! We recommend working with a dedicated fitness coach and/or nutritional counselor to find the appropriate tools for your unique goals, fitness level, and background. A professional will help you stay accountable, safe, and confident as you move forward with your fitness journey. 

Ready to start that fitness journey? We’re waiting for you at Jack City Fitness! We’d love to have you over for a FREE fitness consultation—and we’re more than happy to let you jump onto one of our Woodways to see what the fuss is all about. While you’re here, you’re also welcome to peek into one of our classes, chat with our coaches, and ask us any questions. We have everything that a Boise athlete needs to succeed and meet their goals, whether it’s more calories burned from walking, a new outlook on nutrition, accountability buddies, or first-class equipment!

To get started, call us at (208) 999-1111. We can’t wait to show you our gym and help you smash those goals!

Wondering how to get ripped like Thor? Learn all about strength training and workout routines that will have you feeling like the hammer-wielding god himself. 

Want RESULTS? Try a Thor Workout Routine!

You’ve seen the movies, read the comics, and wondered how to get Thor’s body. Good news—we’ve developed a routine you might like: the Thor workout plan!  

While Thor workouts can’t take away your mortal status and make you a literal Norse god, they can certainly help you achieve the ripped muscles Chris Hemsworth sported on the screen. 

So…can you get as shredded as your favorite Asgardian? Despite this rather tall order, the Thor workout actually relies mostly on fairly straightforward bodybuilding principles—plus some core, functional, and flexibility training to round things out. Mere mortals can absolutely achieve a Thor physique—or at least a semblance of it. (Don’t forget, Thor is supposed to be 6’6 and weigh over 500 pounds!)  

At Jack City Fitness, we’re here to help you figure out the basics. Have a look at our ideas for epic Thor workouts and tips to try—you can practice them on your own or with one of our amazing coaches

Should You Try Thor Training?

The first Thor movie came out over a decade ago, and bodybuilders worldwide have held the film’s brawny hero as a gold standard ever since. It’s no secret that Thor is in incredible shape—and actor Chris Hemsworth clearly worked extremely hard to get fit enough to portray him. 

It is important to mention that Hemsworth logged some serious gym time to play Thor, and worked extensively with an elite-level trainer while preparing for the role. Plus, as an ex-footballer and accomplished surfer, he was already very physically fit before filming. Getting shredded was a part of his job, whereas most athletes hoping to learn how to get ripped like Thor still have to go to their regular 9-5! 

You can see massive results from this workout—but it’s crucial to have realistic expectations. If you are not already in peak physical condition before beginning Thor training, you aren’t going to wake up with rippling muscles after one workout. That’s not how these things work. It will take a lot of time, hard work, and motivation to achieve the Thor physique!

Thor Workout Plan Basics

If you are embarking on a Thor workout plan, you should expect plenty of bodybuilding-style routines. In fact, if you are serious about achieving a Thor physique, we advise heading to Jack City Fitness to work in person with one of our coaches. These bodybuilding experts can help you determine the best workouts for your unique fitness level, goals, and physical background. They will also be able to check your form and ensure you are performing your Thor workout safely.

In the meantime, keep reading. We’ve listed some of the best workouts for getting ripped like Thor (or someone who plays him onscreen). Some of them were actually used by Hemsworth himself while filming for Marvel!

Box jumps are a powerful workout—and what says power quite like the god of thunder? Try incorporating them into your HIIT routine for increased athletic performance. Or, follow in Chris Hemsworth’s footsteps and incorporate them into your “arm day” routine for a bit of variety.

Deadlifts are a classic bodybuilding workout that translates perfectly into Thor training. It’s hard not to feel like a cinematic superhero when you’re deadlifting a barbell that’s twice your bodyweight.

Kettlebells are such a fantastic piece of equipment for strength, cardio, and functional training, and Thor himself has publicly sung their praises when asked about getting swole. According to Hemsworth, the kettlebell routines he practiced with his coach played a huge role in accomplishing his Thor muscle. 

There are quite literally dozens of different kettlebell workouts you can try, either at home or with your coach at Jack City Fitness!

Boxing is another exercise Hemsworth credits for his Thor transformation. In interviews, he has stressed the importance of training for agility, not just power and bulk.

You might recognize some classic Muay Thai moves if you’ve ever watched MMA, or mixed martial arts. This form of martial arts dates back to 13th century Thailand—and it’s one of the most intensive workouts we know. In fact, athletes and trained fighters from all over the world travel to Thailand to learn from masters of the craft. When training for the second Thor movie, Hemsworth practiced “a ton” of Muay Thai.

Foundation training is another workout style Hemsworth used to build his Thor physique. This training method revolves around using bodyweight as a resisting force and is appropriate for athletes of all ages and levels to try.

Practicing yoga is a fantastic way for athletes to hone their core strength, build strength, and increase their flexibility—all excellent ways to unlock godlike status. 

Thor workout routine

How to Eat for a Thor Physique

A Thor-like body is not built on exercise alone. A shredded physique like Thor is created with a careful combination of exercise and diet. When filming the newest Thor movie, the actor followed a specific diet to bulk up for the role. This involved a 4,000+ daily caloric intake and a lot of protein.

If you’re interested in starting a dedicated high-protein diet to get shredded like Thor, more power to you! However, we recommend you find the right meal plan that works for you and your specific needs, physique, and background. 

To ensure that you are going about your Thor diet plan safely, we advise that you work with a professional nutritional counselor to make choices that are healthy for your body and circumstances. 

Our Tips for Beasting the Thor Workout Plan

Ready to start a Thor workout plan of your own? Follow these insider tips to make the most of it!

Dedication and discipline are always crucial for athletic success, which is certainly the case with a Thor workout. Consistency is key here! By pre-scheduling your Thor workout days and sticking to that routine, you are more likely to see results.

A gym buddy won’t only offer camaraderie and fun—they are also a great way to stay accountable as you work towards your goals. You can team up with someone you’ve met at Jack City, or see if any of your friends are also wondering how to get ripped like Thor!

Coaches and trainers are highly valuable to any athlete hoping to hone their skills and reach goals, whatever they may be. If you want to perform at your very best, it’s always ideal to work with a coach. They’ll get you started on the basics, and you can always ask them questions about form, rep counts, or muscle recovery. They’re experts! 

Flex Your Thor Muscle at Jack City Fitness

At Jack City Fitness, we have the know-how and amenities to help every athlete meet their goals. Whether you plan to practice niche routines like the Thor or Batman workout or just want to enhance your fitness in a professional and supportive environment, we’re here to help you perform at peak levels and see the results you desire. 

Ready to see what we’re all about? Get in touch with our team today by calling (208) 999-1111. We’ll invite you to our Boise gym for a FREE fitness consultation and tour of the facility. Once you sign up to become a Jack City Partner, you’ll have immediate 24/7 access to our whole site, unlimited dynamic group classes, one-on-one coaching sessions, and even the option to create your own custom or remote workouts. We’re here to help you see REAL results!

We can’t wait to meet you!

It’s a crucial ingredient for athletes—but how much is too much protein? If you’re worried about what happens if you have too much protein, we’re here to help you find the right balance. 

What Happens When You Eat Too Much Protein?

At Jack City Fitness, we rely on protein for energy, muscle recovery, and nutrition. We also know that many of our Partners stick to a low-carb diet, making protein a star ingredient of most meals. Whether you prefer your protein whipped into a shake or grilled to perfection, it’s an ideal food for any athlete. 

However, you may be wary about going overboard with it—after all, who hasn’t heard the phrase, “Too much of a good thing?”  

Over the years, there have been countless studies and discussions about the impact of protein consumption. There have been questions about whether excess protein could negatively impact health for years. The answers to these questions are not simple. The impact of eating too much protein will depend on your own health and background. 

If you’re thinking of introducing significantly more protein into your diet or are concerned about your current intake, we recommend speaking to a professional, whether it’s a nutritional counselor or your GP. 

How Much Protein Do You Actually Need?

The amount of protein that you need will depend on your circumstances. Depending on your age, physical health, background, and fitness goals, your ideal protein intake might be way too much protein for somebody else. 

There is an official Recommended Daily Allowance for protein, which individuals can calculate according to their body weight. The RDA is 0.36 grams of protein per pound. 

Are There Side Effects of Too Much Protein?

Yes, there can be a risk of too much protein. However, these potential risks or side effects are easy to avoid if you know what they are and how they might affect you.

Are you eating too much protein but not enough of other nutrients? 

Yes, protein is super important for athletes to consume. That doesn’t mean it should supersede the importance of other nutrient groups. You still need fiber and healthy fats and carbohydrates in your diet, too. If you want to perform your best at the gym, and feel your best on a daily basis, we recommend finding a balance—not just leaning on protein.

Do you ever feel thirsty after a protein-rich meal? That’s because your kidneys are working harder than usual to eliminate leftover residue. In this elimination process, your body is also losing some important nutrients, like magnesium, sodium, and potassium. It can be helpful to counter this loss with proper hydration and nutritional intake. We also recommend eating some nutrient-rich fruits and vegetables with high water content. These are healthy carbs that will hydrate your hardworking kidneys and reward your body with much-needed nutrients.

If you’ve ever kept a low-carb diet, you might’ve experienced some funky breath. This is because your body gose into ketosis, which is the stage where you burn fat. While those hoping to shed some weight love ketosis, the chemicals released during this process are known to cause strange-smelling breath. In general, ketosis occurs when consuming a diet that is high in protein and healthy fat.

Not all protein is the same in terms of health and fitness benefits. You can run the risk of too much protein if it has been prepared in specific ways. Certain high-protein items, like processed meats (bacon, salami, or jerky), have been shown to have adverse health effects. 

While many people stick to a high-protein diet with no adverse effects, that isn’t the case for every athlete. In some populations, excess protein can lead to heart or kidney complications. This is why we always recommend speaking to a healthcare professional before starting a high-protein diet. 

Protein in Food vs. Protein in Drinks: What’s Better?

The answer to this question is entirely subjective. Both food-based and drink-based protein can be great choices for athletes—it all comes down to personal taste and goals. For some athletes, drinks or shakes are ideal because they are a great way to consume all of their protein quickly, and without too much additional caloric intake. For other athletes, a nutritious protein bar or homemade lunch is a satisfying and healthy way to recover after a workout. These are both excellent options, and the right one for you will depend on your unique needs.

What happens if you eat too much protein

Are High Protein Drinks Healthy?

Yes—but the answer is more complex than that. While drink-based protein sources like shakes are great for athletes, we do recommend you do your research on what products you choose. While there are many benefits of protein powder (and things like energy bars and workout-friendly snacks), not all brands are created equal. Be sure you’re choosing a protein product that uses ingredients you want to be consuming, and has additives you’re comfortable with—some use artificial coloring or refined sugar!

Can Protein Make You Fat?

Despite the popularity of low-carb diets, many people who consume a protein-heavy diet to lose weight actually gain more! This can be for a couple of reasons. 

Firstly, some folks lose a lot of weight fast by cutting all carbs and only eating protein. When they hit their goal weight and reintroduce carbs, they gain it all back. This is why we recommend a more balanced nutritional plan where carbs aren’t entirely eliminated—it’s more sustainable! 

A second reason that a high-protein diet can cause weight gain is caloric or fat intake. For many people who cut carbs out of their diet, the protein they replace them with is still high in calories or fat. Often, this causes weight gain or plateauing. 

What Are The Best Sources of Protein?

There are all kinds of healthy sources of protein to include in your diet. Aside from the shakes and bars we’ve already mentioned, there are tons of whole foods you can consume to boost your protein levels in a healthy way. Eggs, nuts, quinoa, lean meat (like turkey or chicken), yogurt, fish, legumes, seeds, and cottage cheese are all packed with the right type of protein, along with other important nutrients. Plus, they’re delicious and versatile!

We’re Here to Support You

At Jack City Fitness, we have everything athletes need to meet all their goals—and that includes dedicated nutritional counseling sessions, one-on-one fitness coaching, group classes, and 24/7 access to our Boise facility.

If you’re ready to start seeing the results you want, get in touch with our team by calling (208) 999-1111. We’ll invite you over for a FREE fitness consultation and tour of our gym. Once you sign up to become a Jack City Partner, you’ll be able to jump right into everything we have to offer! We can’t wait to meet you and help you  crush your goals!

Treadmills are available at pretty much every commercial gym. But is it healthy to use a treadmill for exercise? We think so! Find answers and learn about the many benefits of running on a treadmill today.

The Benefits of Treadmill Exercise

Sure, you’ve spotted it at every fitness center or home gym you ever visited…but what does a treadmill do for your body? 

The treadmill is a classic—and there is a reason for its longevity in athletic circles. Folks love how accessible and customizable it is; athletes can choose a pace, workout, and even machine style that works for their unique fitness levels. Furthermore, the treadmill is famous for delivering a pumping cardio workout—and that exercise has a long list of physical and mental health benefits!

If you want to learn more about the benefits of treadmill workouts, you’re in luck. At Jack City Fitness, we are experts on this classic piece of equipment, and we’re here to share our take with you. 

Are Treadmills Bad for You? 

Before we get into the benefits of treadmill workouts, let’s address a common misconception about this machine. Are treadmills bad for you? No, treadmills are not inherently dangerous or unhealthy. Not only is running on a treadmill good for you, but it can also be great for your health. 

However, it is important to choose the right machine for your needs, use proper form, and follow a workout that suits your goals and athletic ability. The best way to do this is with the help of an experienced fitness trainer or coach, who will ensure that you’re using the right machine and engaging in the best workout for your body. 

Is the Treadmill Good for Weight Loss? 

Yes, definitely! A treadmill is a fantastic tool for those hoping to shed a few extra pounds. When you run on a treadmill, you’re engaging in cardiovascular exercise—and cardio is a winning ticket to weight and fat loss. 

Now, any type of treadmill can be a great tool in a weight loss journey, but there is one type that stands above the rest: the Woodway. 

For those not yet in the loop, the Woodway is an extraordinary make of treadmill initially developed in Germany. Designed to meet more athletic needs, the Woodway’s unique, curved bottom shape allows athletes to use proper form and enjoy a full-body workout. In fact, Woodway treadmill users have been shown to burn up to 30% more calories than athletes using an old-school treadmill. 

Athletes also prefer the Woodway because it can work with their chosen pace—if you move faster, so does the machine. If you slow down, so does the Woodway belt. This makes the machine more accessible for less experienced athletes who want a more active lifestyle or to drop a bit of weight.

Benefits of treadmill

The Best Treadmill Benefits

Ready to learn the many benefits of walking on a treadmill? We’ve pulled together some of our favorites.

1) It Offers Consistency

Love running? You’ve probably noticed that not all jogs are the same. For athletes who run or jog outdoors, all types of elements affect their workout (and results). After all, when running outside, you can’t control things like terrain, wind, or incline—you are at the mercy of your surroundings.

Enter one of the most important treadmill benefits. With this machine, you control your running experience; you choose everything from incline to speed. This creates a consistent workout experience you can rely on.

2) It Is Cardio Royalty

Looking to make the most of your cardiovascular endurance? The treadmill has you covered. It’s one of the most famous forms of cardiovascular exercise available to athletes!

Cardiovascular (or aerobic) exercise is defined by its ability to make your heart rate go up, and is associated with all kinds of health benefits. By regularly engaging in a cardiovascular workout like the treadmill, you can help manage and protect against several medical conditions, enjoy more energy, better skin, less pain, and even improved mental health.

3) It Is Customizable and Accessible 

A treadmill is not a one-size-fits-all type of machine—and that’s a good thing. Treadmills allow athletes to customize their settings to suit their preferences and needs. Most machines let you select your preferred incline and pace and input your stats (like height, weight, or even heart rate) to customize your workout. Some machines, like the Woodway, even do some of this intuitively.

Customizing a treadmill makes it much more accessible, particularly to athletes without much experience. Additionally, most machines have handrails, making the treadmill ideal for post-injury or rehabilitative exercise. 

4) The Treadmill Is a HIIT Champion

For athletes hoping to add some more spice to their High-Intensity Interval Training routine, a treadmill may be the answer. This machine is a fantastic addition to HIIT workouts—its customizable nature makes quick, intense routines straightforward. 

5) You Can Run Any Time, or in Any Weather

It’s not always a beautiful day for a jog. Even if you prefer running outdoors, your gym’s treadmill can make for a great alternative when the weather gets rough. 

This same school of thought applies to running in the dark. Although some athletes prefer working out or jogging after the sunsets, they may not feel safe doing so. This can be especially tricky during the dark days of winter! If that struggle sounds familiar, we recommend searching for a gym that stays open 24 hours. You can still have your nighttime run on your schedule without any anxiety or stress—plus, the gym will be nice and quiet.

6) It’s a Fat-Burning Machine

As we mentioned previously, the treadmill is an excellent piece of equipment for athletes looking to lose weight. This is due to its power as a cardio machine. Some athletes even calculate their heart rate to find their optimal fat-burning zone on the treadmill. Your fitness coach will be able to help you with this!

7) It’s Enjoyable

Lots of athletes look forward to their time on the treadmill simply because they enjoy it! For some, it is a great way to unwind and have some peace and quiet after a long day. For others, a treadmill and a pumping playlist are their tickets to a great morning. Some athletes even say that a treadmill sesh is the perfect time to sweat while catching up on their favorite show! 

Reap the Benefits of a Treadmill With Expert Athletes 

There are lots of gyms with treadmills, but you must know that not all fitness centers are made alike! Don’t waste your time (or hurt your back) running on an obsolete or poorly maintained machine. Instead, join us at Jack City.

At Jack City Fitness, we offer our Partners all the latest athletic equipment—including the renowned Woodway treadmill machine. Ready to get started? Our fitness coaches are waiting to meet you and help get you started. Call (208) 999-1111 today to get in touch with our team! We’ll invite you to our Boise gym for a FREE fitness consultation and a chance to tour our facility and see the treadmills we offer. 

Once you sign up to be a Jack City Partner, you’ll have immediate access to our 24/7 gym, rotating schedule of classes, one-on-one sessions, and plenty of custom options! We have everything the athlete needs to succeed…and we get RESULTS! Come and join us—we can’t wait to meet you.

Are you curious about the benefits of planks? This famous workout is simple but effective—and you can do it anywhere. Learn about plank benefits for your strength, endurance, and more from the team at Jack City Fitness!

Top Plank Exercise Benefits

Planking is one of the most popular exercises out there, and we can see why. It requires no equipment, and the form is straightforward. Besides, you can perform a plank anywhere! 

(Who else remembers the “planking in public challenge” fad from the 2010s?)

While the straightforward and accessible nature of planking is a big draw for all kinds of athletes, they aren’t the only elements that make this workout great. There are tons of physical benefits of doing planks, too!

Here at Jack City Fitness, we love a good plank, and we’re happy to share our knowledge and passion about this exercise with you. Read on to see our top planking tips and benefits. You can also come and see us in person—we’d love to answer any questions you have about your form, plank benefits, or anything else fitness-related!

What Are Planks?

Before we dive into the benefits of doing planks, let’s cover the basics. 

“Planking” is a type of exercise that targets and strengthens the abdominal and other core muscles. It requires no special equipment and is an appropriate workout for athletes of any fitness level.

At its most basic, planking is simply laying in a very straight line. Of course, there’s more to it than that—this type of position requires serious strength and form! When you’re getting started with planking, we recommend that you find a coach or gym buddy to help you nail your form. 

Once you have that down, you can plank wherever you want. Really—a quick internet search of “planking 2012” will show you people doing this pose everywhere, from bridges to on actual horses. While we don’t recommend trying to restart that old trend, it’s a great reminder of how accessible this workout can be. 

How to Properly Perform a Plank

Planks are a straightforward exercise to learn and perform. To try one yourself, find a spot on the floor that will fit the entire length of your body, and lay a yoga mat down. 

Lay face down on the mat, so your toes and forearms are touching it. Your head should be relaxed and looking down. When you’re ready, engage your core and hold your body in a straight, rigid line. Don’t arch your back or let your hips sag—imagine yourself as a plank of wood!

Hold this pose—10 seconds is a good beginner’s time—and then relax your body back into the mat. As you perfect the plank, you can increase your hold time.

Can Anyone Plank?

Planking is a great workout for beginners, but it might not be the right fit for everybody. Planking may not be ideal for athletes nursing a recent or chronic shoulder injury. Some women also prefer to avoid planking during pregnancy, although it is considered safe overall. 

We recommend that anybody trying a workout consult their doctor before jumping in. We also believe it’s always best to learn new workouts with a professional trainer or coach. 

Are Planks Good for You?

Yes, definitely! There’s a reason this exercise feels so timeless. There’s much more than just one benefit of plank exercises—for something so basic, it delivers a serious impact. At Jack City Fitness, we’re huge fans of the plank. In fact, we’re so committed to plank exercise, we’ve compiled some of the biggest plank exercise benefits below for you to read.

Plank benefits

The Biggest Benefits of Planking

1) It’s Amazing for Core Strength

Want to build a strong core? Join the club—the planking club, that is. Engaging in plank exercise is a surefire way to strengthen your abdominal and core muscles. Having a strong core can help your balance and physical stability. It also looks great! 

2) It Uses More Muscles Than Similar Workouts

Many workouts target the core or abs; crunches are a famous example. While we love a good crunch, we’re team plank all the way. After all, crunches don’t activate nearly as many muscles as planks do! While they are thought of as a core exercise, properly performing and holding a plank is actually a full-body workout! 

3) It’s Easier on the Back Than Similar Workouts

After this, we’re done with the crunch slander—we promise. But while crunches are a fabulous core workout, they aren’t a great choice for folks suffering from chronic back pain or injury. Planks, which don’t require the spine to press against anything, are a gentler alternative for those minding their backs.

(As a reminder, if you have chronic back difficulties or a recent injury, it’s best to check with your doctor before starting any new workouts!) 

4) It’s Simple and Modifiable

Planking may pack a serious punch, but it’s nothing fancy. Although a mat makes it more comfortable, the exercise doesn’t officially require any equipment. It doesn’t involve any explosive or complicated movements, and athletes can work at a pace that suits their needs.

Furthermore, the simple nature of the plank makes it easy to modify. If a traditional plank pose feels too difficult for you, a tabletop version of the plank with bent knees might be a good option. Some beginners also prefer performing an incline plank, with their forearms or palms resting on a step or other raised surface. 

5) It Can Enhance Flexibility

Think you need to practice yoga or ballet to enhance your flexibility? Think again. Planking isn’t only great for building power and strength. It also gives certain parts of your lower body, like hamstrings and toes, a nice big stretch! 

6) It Can Improve Your Posture

Get out of a slump with planking! Poor posture can lead to back pain, spinal issues, and even degeneration of your joints. Better to avoid it—and planking can help with that. You’ll be developing some serious overall body strength and core power to help you stand or sit straight with ease. 

Let’s Do This

So, now you know all about plank health benefits. Want to see them in real life? At Jack City Fitness, we have everything athletes need to succeed at planking, building core strength, and other fitness goals. 

When you sign up to be a Jack City Partner, everything is at your fingertips: a 24/7 facility featuring all the latest fitness equipment, a rotating schedule of heart-pumping classes, and personalized support from a crew of elite coaches. We even offer customized training options, so you can enjoy trainer-supervised home workouts on your own schedule. 

Ready to get started? Hit us up! You can call (208) 999-1111 any time to speak to one of our team members. We’ll invite you to our Boise facility for a FREE fitness consultation, where you can meet some of our trainers, peek into one of our classes, and see all the amenities we have on offer. Once you become a Partner, you can jump right in and start planking, running, lifting… whatever will help you meet your goals. 

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

Sandbag exercise is a practical, full-body workout for beginners and experts alike. Not sure how it works? No worries. Your friends at Jack City Fitness will show you how to incorporate a new sandbag workout routine into your gym rotation!

How to Exercise With Sandbags: A Basic Guide

If you run in athletic circles, you’ve probably heard at least one of your buddies talk about trying a sandbag strength program. If those buddies are anything like ours, then you also probably noticed that they saw some pretty substantial results. This tracks—sandbags provide an incredibly versatile way to train for strength, and they’re a great workout tool for athletes of all fitness levels. 

Whether you’re keen to try a sandbag full-body workout or would prefer to use the equipment to target specific goals, you can find your answers at Jack City Fitness. Here at Jack City, we offer a great selection of gym equipment, including high-quality sandbags. We also staff a dedicated fleet of fitness coaches who are experts on using this equipment! 

If you’re interested in trying a sandbag workout routine with us, we’d love to have you. In the meantime, you can get started by reading our basic guide to sandbag exercise, its benefits, and how to use the equipment. 

What Is Sandbag Exercise?

Sandbag exercise refers to a workout that uses a weighted fitness sack. This sack, called a sandbag, is the main component of several effective exercise routines. They come in a large range of weights—newbies might start with a 10lb bag, while longtime sandbag-using athletes might select something much heavier, like 300lbs! (As an aside, we recommend that newcomers ask their fitness coach to help them decide on the right sandbag weight for their fitness level and physicality.) 

Sandbag exercise can vary greatly. While many athletes revere this equipment for the full-body strength workouts it can provide, sandbags can be used for much more than power training. For instance, our coaches often use the sandbag for a low-impact form of cardiovascular and/or muscular endurance training. It’s also enormously popular in HIIT workouts. 

What Are the Benefits of Sandbag Workouts?

Sandbag workouts have tons of appealing benefits! Here are some of the favorites amongst the Jack City crew:

This is a unique piece of equipment. Unlike metallic weights like kettlebells or dumbbells, sandbags have a moving center of gravity. That means that you are engaging muscles in a different way to normal. You end up readjusting your balance more frequently—and that uses more muscles. It’s also great for your core.

The sandbag’s gravity-bending nature naturally promotes more muscle use. This provides a full-body workout in a much shorter time than other routines with similar results. 

You can use a sandbag at the gym, at home, at the park, at the beach…anywhere you want to work out. They even have handlebars, making them easier to transport and use.

Sandbag exercise

Want to Try Some Sandbag Workouts?

Ready to try some sandbag workouts yourself? Many familiar workout moves can easily incorporate a sandbag. Here are some of the ones we use the most at Jack City:

The basic form of this workout is performed like a standard lunge, except that the athlete holds a sandbag against their chest. It should be held underhand and with both arms. 

There are also several variations of the sandbag lunge—your fitness coach will be able to demonstrate them for you! 

Sandbag deadlifts are hugely popular and straightforward for lifters to learn. The exercise is performed the same way you would a standard deadlift, but uses a sandbag, held with both hands at a shoulder-width apart. 

This workout is performed like a standard squat but with a sandbag placed on the back of the athlete’s neck. During this variation of a squat, the athlete holds onto the handles of the sandbag.

There are dozens of other sandbag workouts to try, too. If you want to get started, we recommend beginning with a trainer or coach to ensure that you are using the proper weight and form. Once you’ve nailed the basics, the sky’s the limit! 

Let’s Do This!

Whether you’re seeking a sandbag workout for beginners or want to perfect your form and craft, Jack City Fitness is the right place to be. Call (208) 999-1111 for a FREE fitness consultation and tour of our 24/7 facilities today. Once you become a Partner, you’ll have instant access to all our amenities, from sandbags to classes to custom training. We’re here to help you see results and meet all your goals!

What are box jumps good for? This exciting workout routine can build explosive leg power and improve your cardio. Come learn from us—we’re box jump experts at Jack City Fitness.

All About Box Jumps: Benefits, Tips, and More

Box jumps are popular at Jack City Fitness, and it’s easy to see why. These powerful plyometrics are a great way to build strength and see results, and they’re fun to perform. If you’re interested in learning more about this popular workout move and some box jump benefits, read on.

What Are Box Jumps?

Haven’t heard of box jumps? Get ready to pick your jaw up off the floor—and your feet! This powerful, high-impact workout is performed by jumping off the ground onto an elevated box or item. The other details, such as rep count or box height, will depend on your unique level and needs.

The box jump is exciting to perform, and despite how impressive it looks, athletes of all levels can handle it. That said, newbies should check in with their doctors before jumping into this workout. It’s also a good idea to work with a fitness coach, especially in your early days trying box jumps—that’s why we always recommend personal training sessions for athletes attempting a new workout! Proper form is crucial for success, and a coach will make sure you’re using it. 

What Do Box Jumps Work?

Box jumps (and similar workouts) are called plyometric exercises. With a high-impact plyometric exercise like box jumps, muscles worked are generally found in the lower body; think your calves, quads, glutes, and hamstrings. For this reason, box jumps are a favorite training tool for athletes and sports players who need powerful legs, like soccer players, sprinters, or gymnasts. Basketball players might also benefit from an increased jumping range! 

Benefits of box jump

The Benefits of Box Jumping

Curious about box jump benefits? At Jack City Fitness, we love this workout, and we’re happy to sing its praises to anyone curious. Some of our favorite benefits of box jumping are listed below:

1) It Can Enhance Your Athletic Performance

Performing a box jump is no small feat. It takes serious athletic power—and by including it in your workout routine, you’ll be enhancing that power. Folks who engage in box jumps can enjoy stronger leg and lower body muscles, and a better range for jumping vertically. This will translate into all sorts of activities, from football to clearing hurdles.

2) It’s a Calorie-Burning Machine

If you’ve ever tried a box jump, you know it gets your blood pumping! Yes, box jumps are an excellent form of cardio—and that type of exercise is known to burn calories and fat like no other. 

3) It Provides a Feeling of Accomplishment 

If you’re an athlete facing your first box jump, you’re probably feeling slightly nervous or intimidated. That’s normal—leaping from the ground onto an elevated box is intimidating! However, that makes your first successful box feel like a true accomplishment. This may encourage you to keep training and working towards your athletic goals. 

4) It’s a Wonderful HIIT Exercise

Are you a HIIT stan? Box jumps will make an excellent addition to your high-intensity interval routine—after all, they are quick but intense to perform! 

The above are just a few benefits of box jumping. This workout is the gift that keeps on giving!

Let’s Get Moving!

If reading this has you itching to try a box jump, don’t wait—try one with us! At Jack City Fitness, we have all the fitness equipment and space you need to perform plyometric exercises like box jumps! Plus, we have experienced coaches who can help you nail the right form, find the right starter box height, and progress into a plyo pro. 

If you’re ready to get started, call (208) 999-1111 today to chat with our team. We’ll invite you to our Boise facility for a FREE fitness consultation, plus a chance to poke around, peek at some classes, and meet our trainers. Once you sign up to become a Jack City Partner, you’ll have immediate 24-7 access to our entire facility, options for custom training, a built-in athletic community, and much more. We were built to help Boise see RESULTS!

We look forward to meeting you and helping you meet your goals.