No Membership. Just Results.

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):

• Consistency

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. 

• Customizability 

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. 

• Climate Control

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.  

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: 

• It Burns Extra Calories 

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. 

• It Promotes Better Form

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. 

• It Works With You at Your Level

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!

• It’s a HIIT Superhero

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. 

• It’s Eco-Friendly

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!

When the weather freezes do you freeze your workouts too?

If you’re reading this from Boise, Idaho, you may be thinking it’s too cold to leave the couch. But we’re here to tell you that just because you may have lost motivation, miss your Boise outdoor workouts, or just don’t want to leave the house, there’s still reasons and easy ways to keep your fitness at its peak throughout the winter months.

Read on to hear some helpful tips from our Jack City Fitness Founder and Fitness Coach, Marshall Weber.

He insists, “Continued and consistent exercise is something that can be completed no matter what the season or the weather outside.”

So you’re a runner? You like to run outdoors in the beautiful weather. Marshall would argue that if your view of “exercise” is a single track modality like Cardio (cardiovascular) exercise, then you’re truly not exercising at all.  He says, “I would argue that if the weather and season determines your capability to exercise then you’re missing over half of the pie right off the start.” And who doesn’t want the whole pie?

But don’t take it from us.

Science has proven again and again through study after study that nearly double the benefits are available through weight training (resistance training) in comparison to cardio. This is good news for you because gyms don’t close just due to inclement weather conditions. Gyms always have weights (at least we think they should), and they’re just waiting to be picked up. Within that realm, we’re not aware of any health and fitness facilities that place the resistance tools outside (except Venice beach).

To make this seasonal question of “how do I workout throughout the winter months” more applicable, we’ll run with the idea that your resistance training is being completed outside during the winter months. So, if you find yourself lifting weights outside during the winter months, Marshall’s only question to you would be, “Are you waterproof?!”. (Hint: you are. We all are.)

The biggest benefits of a scientific exercise prescription from a multi-certified strength and conditioning coach come from consistency and being capable of making yourself comfortable in uncomfortable situations. Rain, snow, wind, or all of the above would be optimal scenarios to increase your mental and physical state of well-being by conducting a proper warm-up and then exhausting all types of energy systems in a methodical exercise prescription.

Can we get to the point? Weather doesn’t matter. That’s just an excuse. You’re waterproof. So get to work!

If you’re searching for gyms in Boise, please trek your way through the weather and into our properly heated gym to warm up your body and cool down your holiday stress. We have several well-educated fitness coaches ready to put you to work. Come give us a try!

Taking steps to optimize your post-workout recovery can change your entire game. If you’re wondering how to recover after a workout the right way, check out our blog. We have plenty of tips on the ideal post-workout recovery!

A workout doesn’t end just because you leave the gym; recovery after a workout is crucial! Although exercise is great for your body, it’s also highly intense, and you need to let yourself recover properly. This is a critical process—a properly recovered body is a healthy body that will perform better in the future.

Over here at Jack City Fitness, we’re muscle recovery pros. Here, we’re answering all of your questions about muscle recovery after workout sessions.

What Are the Best Vitamins for Muscle Recovery?

Several vitamins are crucial for proper post-workout recovery. Low vitamin levels can deter the muscle recovery process after exercise, leading to discomfort, pain, and difficulty maintaining athletic performance. There are specific vitamins (and minerals) that should be consumed in tandem with physical activity, like:

• Vitamin C
  Orange-you glad Vitamin C exists? Perhaps the most famous of all nutritional supplements, Vitamin C is present in several everyday food items, most notably citrus fruits, particularly oranges. Vitamin C is essential to the human body—it plays a major role in collagen synthesis and is a known antioxidant. It’s even been used to treat several diseases and illnesses. On the flipside, deficient levels can lead to scurvy, which is fatal when left untreated. (Thankfully, this is a fairly rare phenomenon in the modern USA.)

Vitamin C is particularly helpful in the scope of athletics and post-workout recovery. If you are considering taking supplements for muscle recovery after workout sessions, we definitely recommend Vitamin C, as a daily dose can reduce the inflammation and pain that come from a heavy workout.

• B-Vitamins
  Without the right amounts of B-Vitamins in your system, you might be more susceptible to anemia and other health issues. In particular, low levels of B-5 can lead to joint problems like stiffness and pain. Many athletes take B-5 and other B-Vitamin supplements to help with this.

This group of vitamins is known for its ability to aid in the healing process. Vitamin B-5 has been shown to improve wounds. It also promotes collagen synthesis like its friend Vitamin C. B-Vitamins also help your body absorb more energy from the foods it consumes. For this reason, it’s the active ingredient in quite a few energy drinks and products.

• Vitamin E
  Vitamin E has many talents; although athletes prefer it for joint recovery and muscle repair, that’s only one of its uses. In addition, it’s known in the beauty and skincare world as a stellar facial treatment, while in healthcare circles, it’s revered for its antioxidant properties and treatment of arthritis.

We recommend taking Vitamin E supplements following a heavy workout or intense activity to help alleviate soreness and inflammation.

What Is the Best Recovery Food After Workout Sessions?

It’s essential to nourish your body after a workout to help ensure a better recovery. In general, a post-workout meal will satiate your hunger, energize your body, and help your muscles recover.

After a workout, athletes need to consume plenty of protein. This will help your body recover quicker and easier and allow for better athletic performance in the future. However, some athletes find it challenging to incorporate or cook a full, protein-rich meal following their gym time. Fear not; there are still many ways to give yourself the protein that your body craves after a workout or a busy day. Welcome to the wonderful world of protein shakes!

We love shakes and smoothies after a gym sesh. They are a flash to prepare and consume, but they pack a serious punch. They also come in an enticing array of flavors and variations; a simple internet search will come up with hundreds of combinations of fruit, nuts, seeds, vegetables, and protein-laden whey powders. Yum!

Is Yoga Helpful for Workout Recovery?

It sure is! However, it’s important to remember that yoga is an expansive practice. Some forms of yoga are better-suited to post-workout recovery than others. An hour-long Bikram class, for instance, is an intensive form of exercise on its own. While recovering from a workout, it’s better to look for a gentle form of yoga and to practice it for a shorter period. A 10-15-minute gentle yoga session can ease muscles back into a healthy resting state, as opposed to suddenly dropping their activity levels from a hundred to zero.

Ready to cool down with some yoga? Try our routine:

• Begin by laying on your back and engaging in focused breathing; three breaths in, hold for three, exhale for three.
• Gradually build your breaths up to six, and then perform a vinyasa flow.
• Repeat this entire sequence over the course of 10 minutes.
• Finish by laying flat on your back again for a few minutes.

What’s the Deal With Compression Socks?

Plenty of athletes swear by the use of compression socks for post-workout recovery. This is due to their ability to reduce swelling after an intense gym session or sports match.

These socks are widely available—check your local drug store—and typically inexpensive. After your next workout, give them a try; just make sure to shower and dry thoroughly before use. As you wind down from your session, the socks will keep the blood flowing to your legs. Many runners also wear them during races to keep the circulation in their leg and calf muscles strong.

Why Are Ice Baths So Popular With Athletes?

This is sort of a “Don’t knock it until you try it” kind of deal. Athletes who have yet to plunge into an icy bath after a workout find it intimidating. Meanwhile, those who have tried it swear by it for post-workout recovery. We consider it a game-changing experience that ticks all the boxes for a good post-gym routine:

• It’ll Wake You Up
  Post-workout fatigue is certainly uncomfortable, but it’s not permanent. After your next workout, take a big gulp of electrolyte-laden water, and then try jumping into an ice bath. When you reemerge, you’ll feel refreshed.
• It’ll Cool You Down
  When you’re blotchy, red, and dripping with sweat, there’s nothing quite like an icy plunge or even a cold shower to cool your system down.
• It’ll Heal Your Muscles
  Best of all, an ice bath is a great way to get your circulation flowing—and that’s great for your tired muscles. When you enter an ultra-cold body of water, your blood vessels constrict and drive blood flow away from your muscles. Emerging from an ice bath or a cold shower causes those vessels to open again. The blood that flows through them (and back to your muscles) is more oxygenated than before. In turn, your muscles have better tools to heal from their stress.

How Do I Stay Hydrated After a Workout?

Recovery after workout sessions should involve plenty of hydration. When you engage in a heavy workout session, you’re probably going to sweat quite a bit. That’s a very normal part of exercise, but it has drawbacks, too. Excessive sweating can cause the body to lose a lot of water—and water is a crucial muscle function. As a result, many athletes feel weak and exhausted after a workout.

To avoid the negative effects of water loss, be sure to drink plenty of hydrating fluids before, during, and especially after your workout. Plain water is always ideal, but many athletes prefer to gulp something with electrolytes or other hydrating elements while winding down from a workout. Lots of athletes choose unflavored coconut water after a workout, as its potassium levels aid in liquid absorption. Others go for low-sugar sports drinks with added electrolytes. Many stores also carry electrolyte powders and tablets that can be added to regular water, which are great for traveling light and muscle recovery.

How Important Is Rest After a Workout?

Every living thing needs to rest sometimes. That can be hard to remember; modern life is busy! It can be easy to barrel from responsibility to responsibility. If you can, try to take some time for yourself after your workout. You need it to unwind, both mentally and physically. It doesn’t need to be an extended break, but even ten minutes of post-gym relaxation and self-care can make a big difference in your mental and physical health.

Some of our favorite ways to chill for workout recovery are:

• Meditation
  Even a brief meditation sesh can restabilize you physically, mentally, and spiritually before you carry on with the rest of your day. There are many apps and websites that offer guided meditations, or you can practice one of your own.
• Socializing
  So, you’ve got a protein shake in one hand, an electrolyte drink in the other, and you’ve just pulled on your compression socks. It’s time to call your best friend. A quick catch-up with somebody you love is a great way to relax and feel emotionally fulfilled. (Plus, you’re dying to tell someone about the awesome Elite Movement class you just tried.)
• Sitting Outside
  You can’t ignore the restorative values of the great outdoors. By spending a few minutes outside after your warmup, you’ll feel rejuvenated by the fresh air, natural breeze, and exposure to a bit of sunshine.
• Listening to Music
  Before you press on to your next activity, give yourself time to sit still and listen to your favorite song. Don’t use your phone or engage in other distractions, just close your eyes and relax.
• Taking the Scenic Route
  If you’re driving to work, school, or another responsibility after your workout, give yourself the gift of a nice view and take the more scenic route to your destination. It’ll be a pleasant treat just for you. Bonus? If you’re in Boise like us, you know that almost every route is a scenic one.

Without a great gym, there’s no intensive workout to think about, let alone recover from. Come visit us over at Jack City Fitness! We offer specialized one-on-one coaching sessions, classes, nutritional counseling, and much more. Our facility is open 24/7 to our partners, and we are always here to support you in your athletic endeavors. Give us a shout online or call (208)-999-1111 to sign up for a FREE fitness consultation here at our gym. While you’re here, you can say hello to our team, peek into our classes, and see why we’re Boise’s number one fitness center!

 

So, what does lifting weights do? Sure, you’ll bulk up, but there are many other benefits of weight training—muscle mass is just the beginning. There are many benefits of lifting heavy weights and lighter ones. To learn all about the health benefits of weight lifting, read our comprehensive guide.

Weight lifting is the golden standard of a workout. Most of us have at least tried it, but how many of us actually know the benefits of lifting weights? Sure, everyone knows that lift sessions are the key to strong muscles—but there are even more health benefits of weight training than you might imagine.

Weight training is an expansive form of fitness that is suitable for a range of athletes. There are several benefits of lifting light weights and heavy ones; whether it’s rippling muscles or better bone health that you’re after, you’re in for a healthy workout. To learn just some of the many benefits of weight lifting exercises, check out our handy guide!

Say Hello to Increased Strength…

Increased muscular strength is one of the main benefits of lifting weights. As you get older, it becomes increasingly vital to maintain healthy muscle strength. Over time, physical activity is harder work for the human body—but strong muscles can help with this. Although greater strength won’t reverse time (sorry!), it will prepare your body for more wear and tear by keeping your muscles powerful and healthy.

…And Say Goodbye to Unwanted Body Fat

If you’ve begun working out as part of a weight loss journey, you’re in luck. One of the main benefits of weight training is that it can help athletes shed unwanted body fat.

Research shows that an increased whole-body metabolic rate can result in fat reduction and weight loss without any changes to the diet. However, many athletes start eating more nourishing meals when they begin lifting to burn fat. At Jack City, many athletes practice lifting with both a fitness coach and work with a nutritional counselor to enhance their weight loss transformation.

Enjoy Your Everyday

It’s important to remember that weight lifting, which requires dedication, structure, and patience, will translate into your daily life. Much of this is due to the organization needed to lift properly.

Think about your previous lift sessions—every single one was a result of your plan-making and perseverance. You can apply this mentality to your everyday life, whether it’s related to your job, your personal life, or even what you’re cooking for dinner.

Improve Your Mental Health

One of the biggest benefits of weight lifting exercises has nothing to do with physical fitness. Physical health is only one facet of overall well-being. It’s crucial to look after your mental health—and weight lifting is a great way to do so.

Weight lifting routines—and all forms of exercise—produce endorphins, a type of hormone that promotes feelings of pleasure and reduces pain. Strength training is proven to help manage mental health disorders like anxiety and depression, and many athletes report that weight training allows them to effectively reduce feelings of stress.

Stick to Your Diet!

We know how tricky it can be to stick to a diet. After all, old habits die hard, and many of us have spent decades thinking very little about nutrition. However, it’s very possible! One of the lesser-known benefits of weight training is that it can help with “diet willpower.” In a University of Pittsburgh study, researchers found that those who stuck to a regular exercise schedule also maintained a daily calorie count of 1,500.

Please note that everyone is different, and your required daily calorie intake depends on your body. If you are interested in making changes to your diet, it’s best to work with a nutritional counselor.

Love Your Heartbeat

One of the major health benefits of weight training is that it’s super heart-healthy. The improved blood pressure that your body will enjoy from regular weight training will keep your ticker in top shape, helping you avoid developing heart disease and hypertension.

Set Your Own Pace

Everybody has a different workout preference. Many of us live for exercising in a group setting, while some prefer one-on-one sessions with a coach. Others may prefer to work out entirely on their own. All of these styles are possible with lifting. For people who prefer to exercise solo, weight lifting can be especially appealing.

One of the benefits of lifting weights is that you can work when you want, at the pace of your choice, for as long as you want. This is especially true when you join a gym with 24/7 access, like Jack City! Want to hit the barbells in the wee hours of the morning? It’s possible with a 24-hour gym (and if you’ve never had a late-night lift sesh, you are seriously missing out).

Reach Your Goals—All of Them.

We all have goals. Some of them are fitness-related, sure, but plenty of them are related to other parts of our lives. While muscle gain might be high on your list, it won’t be the only goal that weight lifting will help you achieve. Chances are, increasing your workout game will help your mind work more effectively.

Studies have even found that professionals are more likely to be 15% more productive at work on gym days than on skipped days. This is likely because gym days are super productive—and that makes setting goals and reaching them much easier.

Remember: every one of your successful workouts is a goal met. Every time you gain muscle mass, you’re hitting a longer-term goal. This mindset can easily translate to your everyday life and goals! Setting long-term goals for your future, like buying a house, nailing your dream job, or learning a new skill, can all be treated with the same attitude as your workout.

Sleep Well

Bad sleep = bad vibes. We all know this, but getting a good night’s sleep can be harder than it seems. This is one of our favorite health benefits of weight lifting: it can help you get better rest. Recent studies have proven that weight training can provide a more peaceful and less disruptive night’s sleep.

Maintain Bone Health

Athletes who practice weight training enjoy improved bone density and structural strength. This is a particularly important benefit to pay mind to as you get older; after you turn 30, your bone density production begins to taper off, which can eventually result in pain, breaks, or osteoporosis.

Step Up Your Game

Even elite athletes have room for improvement—and many turn to weight lifting to hone their skills. Weight training improves your athletic performance by:

• Improving Your Balance: Every time you weight train, you’re also working your stabilizer muscles, which improve balance. The more stable your body feels, the easier it will be for you to practice activities like martial arts, yoga, dance, or gymnastics.
• Streamlining Your Movement Patterns: By practicing deliberate movements every workout session, you train your body to move more smoothly in general. You may find that your daily movements feel smoother and more graceful.
• Increasing Your Dexterity: Your hand-eye coordination and physical dexterity will improve by leaps and bounds after some bonding time with your weights.
• Boosting Your Endurance: There’s something about successfully bench-pressing your own weight that reminds you that you can make it through anything. Your body learns that, too. It makes running long distances, holding tough poses, and other physically strenuous activities feel much easier.

Ease Pain

The less physical pain you feel daily, the more motivated you’ll feel to exercise. Regular weight training can help prevent pain in particular areas of your body. For example, weight training is a great way to strengthen your core, which in turn supports your back during long periods of sitting. Many athletes who work must sit for their jobs find that weight training helps keep their back from hurting.

Get Lifting at Jack City Fitness!

What are you waiting for? It’s time to get lifting! Call Jack City Fitness at (208) 999-1111 today to learn more about Boise’s top spot to lift with a trainer, in a class, or on your own. We can’t wait to help you meet your goals!

 

SOURCES:
https://www.healthline.com/health/how-to-increase-endorphins

How to Control Breath While Running: A Jack City Guide

Looking for information on how to breathe while running on a treadmill or outside? Your friends at Jack City Fitness are here to share their best breathing tips for running  — anytime, anywhere!

 

Wondering How to Control Breathing While Running?

For many athletes, the concept of breathing while running seems complicated. Feeling breathless while running on a treadmill or street can be both uncomfortable and discouraging. If you can’t separate the concepts of running and breathlessness, you’re not alone. Many athletes feel this way — and often blame themselves or their fitness levels for this very common problem. 

 

Give yourself a break. You’re a fine athlete, and should be proud of your achievements. You weren’t born knowing how to breathe when running long distances — nobody is! It’s a skill that is learned, practiced, and honed, just like any other feat of athleticism. 

Runners aren’t the only people who benefit from and practice breath control. Musicians like flutists and singers, or other athletes like swimmers or yogis all rely on breathing techniques. 

 

If you’re ready to learn the best breathing techniques for running, whether it’s through city streets, wooded paths, or at your favorite gym, we’re here to help you master the skill. Read on for our top tips on how to control breathing while running.

 

Breathing Exercises for Running

Looking for treadmill running tips? Maybe you prefer the open road. No matter where you’re getting your jog on, these techniques will allow you to control your breath while you’re on the move.

 

 

• Breathe Through Your Mouth

 

A key to keeping control of your breath while running is good old oxygen. When you perform a physically strenuous activity like running, your body requires more oxygen than usual — and when you don’t fulfill that, it’s easy to get winded. 

 

Many of us tend to breathe primarily through our noses in daily life, but running is a different playing field. When you’re running, you might find that breathing in through your mouth helps your body take more oxygen in. This leads to less breathlessness. Some runners also like to employ a technique of breathing in through their nose and out through their mouths — see what works best for you.

 

 

• Use Your Diaphragm

 

If you’ve ever taken a singing lesson, this tip will probably sound familiar to you. Your diaphragm is a crucial part of your body, especially when it comes to proper breath control. 

 

Not all breaths are alike. Take a deep breath now, as you read this. Did it come from your chest? Chest breathing is completely fine for everyday respiration, but when you run (or sing), you’re much better off going a bit deeper into your body. 

 

Try doing this now, while you aren’t running. Put a hand over your chest and another on your belly and take a deep, deep breath. You should feel your stomach expand beneath your hand, rather than your chest. Then,  give your belly a gentle push as you exhale. You want your exhale to be lengthier than your inhale. 

 

These deep breaths are referred to as “diaphramic breathing,” or “belly breathing.” They will allow you to breathe more deeply while you run. It’s also a fantastic singing technique — try hitting a high note on a diaphragmatic exhale!

 

A tip from us: This breathing technique can feel a bit funny if you’ve never tried it before. To get the hang of it, some people like to practice it for a while at home before bringing it to the treadmill or running path. Try giving it a whirl while lying on your back — it’s a good way to really feel your diaphragm move as you breathe. 

 

 

• Give Yourself a Break

 

Let’s say you’re out for a run, and you find yourself getting more breathless than you’re comfortable with. Though your first inclination may be to just move through it, you may find yourself exhausted or nursing a painful side stitch. Trust us, you’ll make better time and feel much better if you listen to your body and give yourself the space and pace you need to catch your breath. Take a break from running if you need to!

 

When you’re completely winded, it’s nearly impossible to catch your breath while running. If you find yourself struggling to breathe, slow down to a brisk, comfortable walking pace for a couple of minutes. When you find your breath, you can take off again — and this time, remember to use that diaphragm! 

 

 

• Pay Attention to Your Pace

 

We all want to run as fast as Usain, but when it comes to safely and productively engaging in athletics, it’s always best to work at your own pace. Don’t worry — the more you train and practice at a reasonable pace, the easier it will be for you to gain speed down the line. 

 

Want to know if you’re running at the right pace for your fitness level? Your breath is a great way to determine this. Most pros say that if you can carry on a conversation or comfortably sing “Happy Birthday” while running, then you’re at an appropriate pace for your fitness level. If you’re too winded to even imagine that, it’s time to slow down.

 

• Stick to a Controlled Environment

Can’t stand the heat? Humidity getting you down? Rainy days causing slippery streets? Weather can certainly impact running conditions. Athletes often find that hot weather in particular can make a run more difficult and uncomfortable. That’s why lots of athletes prefer to run at a fitness center or a gym: there’s no muggy, sticky weather to contend with, nor is there ever poor air quality from busy, polluted streets. Plus, a good fitness center will have plenty of running-specific machinery for you to utilize. We especially recommend trying a Woodway treadmill; their unique curved design allows for better form and burns more calories than a traditional running machine. 

 

Where Can I Perfect My Running Skills Here in Boise?

For those lucky enough to live in Boise, we have great news. Jack City Fitness is the perfect spot for you to practice your breath control and put it into action. We’re the only gym in town with Woodway treadmills, so our partners can engage in a more dynamic running style that optimizes overall performance, burns more calories, and promotes better form. Combined with support from an experienced coach and a proper handle on breathing exercises for running, Jack City runners are at the top of their games.

 

Ready to see what’s up? Get in touch with our team! We’ll invite you to visit our Boise fitness center, where you can try our Woodway treadmills in person, meet some of our team members, and even undergo a FREE fitness consultation. If you like what you see, you can become one of our partners right away, so you’ll have instant access to our classes, 24/7 fitness facility, and coaching services. We even offer custom training options — we’re here to help you become the best athlete you can be. Come and see us! We can’t wait to see what you’re made of.

 

When you’re looking to hone your muscular strength and endurance, there’s nothing better than resistance exercise, and your team at Jack City Fitness has all the resistance training equipment you need to get in your best shape. 

 

You’ve heard plenty of fitness aficionados and athletes sing the praises of resistance training exercises, but how much do you really know about this popular form of working out?  

 

We’re experts on the ins and outs of all types of resistance training. We’d love for you to come and practice your form over here with us — but in the meantime, we’re written up a little guide for you to get started.

 

What Is Resistance Training?

Resistance training works targeted areas of your body against a physical resisting force. There are many ways to do it; resistance band training is gaining in popularity, as is the use of free weights. Additionally, many athletes also choose to use medicine balls, machinery, or even their own bodies. 

 

The resistance workout has become a favorite for many athletes. It delivers excellent results and provides power and endurance for increased athletic performance, and it’s also an incredibly versatile form of exercise. Unlike many theories of fitness, resistance training exercises have a broad range, and don’t require fancy machinery — though many fantastic pieces of resistance training equipment do exist!

 

What Are the Benefits of Resistance Training?

There are several benefits of resistance training, some of which include:

 

 

• Build Muscle

 

Resistance training tones and strengthens your muscles, which will help prevent injury during both athletic and daily activity.

 

• Increased Balance and Flexibility

 

This will have a major impact on both your daily life and your gym time. 

 

• Better Endurance and Stamina 

 

Engaging in resistance training can build up your stamina, leading to better performance in other types of athletic activities like running or hiking.

 

• Defense Against Disease

 

Engaging in frequent resistance training has been shown to be helpful in keeping some serious health issues, like heart disease, arthritis, and obesity, under control.

 

• Improved Mental Health

 

Athletes who love resistance training report better control over mental health issues like depression, and find themselves sleeping better and seeing an improvement in their mood as well as self-esteem. 

 

• Better Bone Strength

 

There is evidence that resistance exercise can reduce one’s risk of developing osteoporosis! 

 

Is Resistance Training For Beginners Possible?

Absolutely. Many resistance exercises are good for beginners, but it’s important to take it somewhat slow in the beginning and work your way up to a more intensive routine.

 

Beginners to resistance training might find that performing 8-10 targeted exercises about twice a week is a great place to start.  Start by performing just one set for each exercise you’ve chosen — each set can have 8 reps each.  

 

Once you’re comfortable on this level, increase your reps (up to 12), the number of sets you perform per sesh (up to 3), and your amount of exercise days (also 3). 

 

Once you’ve hit all those milestones, you’re no longer a beginner. Congratulations! 

 

Are There Multiple Types of Resistance Training Equipment?

Yes! Different athletes prefer different styles of resistance training equipment. Here are some of the most popular options:

 

 

• Resistance Bands

 

Resistance band training is super-popular for many reasons. First of all, it’s incredibly versatile. There are many different types of resistance band exercises that seem to hone and tone every muscle you have. It’s pretty impressive to think that such a straightforward and small piece of equipment could efficiently work not just your core, but also your legs, arms, back, chest, shoulders…shall we go on? 

 

Resistance bands are also convenient. As we mentioned before, these are tiny pieces of equipment — you can slip your resistance band into your briefcase or carry-on for a fantastic workout on the go. You can do these exercises anywhere: your own house, a hotel room, the break room at work, or the gym! 

 

 

• Free Weights

 

Free weights, like resistance bands, are a flexible choice for the athlete. It’s a straightforward way to work targeted body parts and choose a specific weight that works with the level of resistance your body needs. A fitness coach would love to help you find the right weights and exercises to execute this properly! 

 

 

• Body Weight

 

Fun fact: You don’t need any fancy equipment to engage in resistance training. Many athletes rely on their own body weight to do the resisting.

 

But wait, what? How? 

 

Plenty of exercises that you may already know and love actually count as resistance training, as they require you to use your own strength to move your body. These workouts include squat thrusts, chin-ups, lunges, pushups, and crunches. If you have a medicine ball, that can also come in handy for some of these bodyweight routines. 

 

 

• Special Machines

 

Some athletes prefer to use a larger-scale piece of equipment for their resistance training endeavors, like a suspension or weight machine. Mostly you’ll find these machines in gyms, though some people do have them as part of their own home set-up. 

 

Where Can I Try Resistance Training?

You can practice resistance training just about anywhere. But if this is a new endeavor for you, we recommend you get a bit of professional guidance as you learn the ropes (or bands) and become a resistance exercise rock star. 

 

The guidance and support that you need is right here at Jack City Fitness. Located in the heart of Boise, our dedicated fitness and health center is the city’s favorite choice for a place to work out, learn new skills, and meet like-minded people in a supportive and comfortable environment. Our passionate and talented fitness coaches will make sure that you find exercises that appeal to you, and that you perform them safely and to your maximum potential. 

 

While you’re here, we’re sure that you’ll also appreciate the other perks of becoming one of our athletic partners. Once you’ve signed up with us, you’ll have complete access to our gym facility whenever you feel like working out. And when we say whenever, we really mean whenever: We’re open 24/7. 

 

You’ll also be invited to attend our many classes, get involved in themed activities, and have the chance to work out in small groups, with your entire sports team, or even remotely from your computer. We’re for you!

 

Sound good? Get in touch! We’ll invite you over so you can see what we’re talking about in person. You can even try our FREE fitness consultation — or peek into a class! It’s all waiting for you here at Jack City Fitness. We’re excited to meet you!

⁠

There are many reasons why people target their arms during their workout sessions. Yes, toned arms look fantastic and contribute to an overall healthy-looking appearance, but that’s not the only factor to aim for in your workouts. Toned arms will let you perform your daily activities with more ease, as well as make it easier to try new kinds of exercises.

 

If you’re ready to both optimize your daily life and define those arms, there are plenty of special exercises for you to try. These workouts will target your triceps and biceps, enabling you to tone your arms and get the results that you’re craving. Within a few weeks to a few months of steady effort, you’ll have killer arms and an easier time undertaking physical demands. 

 

Our Jack City team knows plenty of ways to tone those arms — and we’re here to share a few of them today.

 

 

• Push-Up

 

We had to start with the push-up: it’s arm day royalty, and a fantastic way to build strength in your upper body and arm muscle. You may have done a million of them in your life, but it never hurts to have a refresher. 

 

To perform a perfect push-up:

• Climb onto your mat and kneel. Your feet should come together.
• Bend frontwards, bringing your starting pose to a front plank. Place your palms flat on the ground and shoulder-width apart. Keep your back flat and your abs tight.
• Keeping your torso stiff and your head in-line with your spine, gently lower your body towards the mat. Keep your body straight — no sagging of your lower back! Bring your chin or chest to the ground — whatever lands first.
• Use your arms to press your body back into a plank position.

 

 

• Tricep Kickback

 

Give your triceps a kick with this easy-to-learn arm workout. This exercise is a great way to build your upper body strength and keep your arms in the right condition to play sports and live your life to the fullest.

 

To perform the tricep kickback, you’ll need a set of small dumbells. 

 

• Stand on the mat with your knees slightly bent and a dumbbell in each hand. 
• Straighten your spine and engage your core. Bend forward at the waist so your abdomen is parallel to your mat. Tuck your chin, keep your head in line with your spine, and bend your elbows, making sure your upper arms are close to your body.
• Exhale. Straighten your arms. Your upper arms should stay still; your lower arms should end up next to or just behind your hips.
• Hold and inhale as you return to your starting pose.

 

 

• Overhead Extension

 

An overhead extension will work the backs of your upper arms. There are quite a few varieties, but we’ll tell you how to perform a basic version:

 

• Stand on the mat with a weight in your dominant hand.
• Engage your core and lift your chest, all while keeping your back straight.
• Lift the weight straight up and above your shoulder. You want the weight to be parallel to the ground, with your palm facing inwards.
• Touch your fellow/forearm with your other hand.
• Bend your elbow as you carefully bring the weight towards the back of your dominant shoulder. Keep your upper arm straight and your elbow at a 90-degree angle while the weight runs perpendicular to the mat or floor.
• Slowly press the weight upwards and back overhead.
• Do a set of reps that works for you and return to resting position. Repeat with your other arm.

 

 

• Biceps Curl

 

This workout will require a set of weights, and can give your biceps some extra definition:

 

• Grab a dumbbell in each hand. Let your arms hang. Keep your elbows tight to your body with your palms facing outwards.
• Keep your upper arms still, let out a breath, and curl those weights up to your shoulders. 
• Hold, then return to the starting position on an inhale.

 

 

• Treehugger

 

Treehuggers may be pacifists, but they can still rock some killer guns. To perform this workout:

 

• Sit cross-legged on your mat with a weight in each hand. Keeping your arms at the same level as your chest, extend them outwards — as if you were about to hug a big tree.
• Elongate your spine, open your chest, and inhale.
• Exhale as you bring the weights in front of you. They should be touching, and your elbows bent slightly.
• Hold before returning to your starting pose.

 

 

• Arm Circles

 

We love arm circles because you can do them at any time and practically anywhere. 

 

• Plant your feet on the ground shoulder-width apart. Extend your arms so that they run parallel to the ground in a straight line.
• Going forwards, start circling your arms at the same time. Begin with small circles and work up to larger ones.
• Switch directions and repeat.

 

 

• Dumbbell Kickback

 

This impressive move benefits your entire arm, all the way down your wrists and hands. Many athletes choose to use a weight bench for this exercise

— if you don’t have one, your local gym will.

 

To perform it:

 

• Place one hand and one knee on your weight bench. Keep your standing leg secure and to the back and side, with your foot planted on the floor. Position your torso so that it’s directly parallel to the ground. 
• With your free hand, grip a dumbbell, overhand style. Keep your elbow to the side, and keep your upper arm flat and parallel to the ground below.
• Contract your tricep and extend the weight behind your body.
• Hold and return to the starting pose.

 

 

• Shoulder Press

 

This is a bodybuilder classic for a reason — it builds fantastic-looking shoulders and arms. Though some athletes do perform this with dumbbells, the classic technique uses barbells.

 

• Plant your feet hip-width apart on a mat and grab your barbell. Your hands should be just outside of your shoulders.
• Firmly grip the barbell. Lift it over your head until your arms are straight.
• Pull your elbows back downwards and gently bring the barbell back to chest level before repeating.

 

 

• Dumbbell Punch

 

This routine will work your arms and shoulders. It’s also a lot of fun. To perform it:

 

• Plant your feet on your mat hip-width apart. In each hand, grip a dumbbell.
• Step forward with your left foot. Keep your right foot at a 45-degree angle. Slightly turn your body sideways.
• Raise your weights upwards — the palm side of your hands should face your ears.
• Carefully extend your right arm into a “punch” position.
• Repeat with the other side.

 

 

• Triceps Bench Dip

 

Set the dumbbells and barbells aside; you can use your own bodyweight on this exercise, which builds strength in your arms and your shoulders.

 

To perform this workout, you will need a bench.

 

• Sit on the bench, with your hands palm-down on either side of your hips.
• Bend your legs so that your bottom is no longer on the bench but flush against it.
• Gently lower your body down to the mat, so your arms are parallel to the floor. This is the “dip.” 
• Lift yourself back up, squeezing the backs of your arms.
• Repeat.

 

 

• Upright Row

 

This exercise is simple to learn, and requires a pair of small weights. To perform:

 

• Plant your feet hip-width apart. Hold a weight in each hand and keep your arms in front of your body.
• Raise your elbows to the level of your chest.
• Slowly bring them back down to waist level. 
• Repeat.

 

 

• Plank to Push-Up

 

Though this move is similar to a traditional push-up, it has a few variations that make it all the more impressive and intensive. To perform:

 

• Get onto your mat with your toes touching the floor and your palms against the mat. Use your arms to lift your body off the mat in a straight line.
• Lower one arm so that your elbow and forearm touch the mat. Lean into that forearm — carefully — and do the same with the other arm. You are now in a plank.
• Hold. Then, one arm after the other, return to push-up position.

 

 

• Two-Arm Kettlebell Swing

 

The kettlebell is an excellent workout tool, and plenty of the exercises you can do with it benefit the arms. We like this particular one because it’s quite thrilling to perform:

 

• Place your feet hip-width apart with your knees slightly bent — sort of a mild squat. Hold your kettlebell in front of you with both hands. Make sure you are holding it by the bar.
• Push your hips through into a standing position. While you do this, carefully swing your kettlebell upwards to the height of your forehead.
• Return to the mild squatting position as you bring the kettlebell back down.
• Repeat.

 

 

• Pilates Boxing

 

This simple routine will work both your arms and your core — hello, swimsuit season. We like this one because it allows for you to really focus on one small movement — you’ll certainly feel it later!

 

To perform a pilates boxing workout:

 

• Stand with your feet planted on a mat. Lift your fists up to shoulder-height with your elbows up and bent.
• Engage your core and use your right hand to punch forward.
• Switch sides.
• Repeat at least 20 times.

 

 

•  Up-and-Down Plank

 

The final move we’d like to show you involves yet more planking. What can we say? It’s great for your arms.

 

To perform the up-and-down plank:

 

• Lay down a mat and climb into a push-up starting position. Keep your legs straight behind you and palms right beneath your shoulders and flat on the mat.
• Tighten your core and place your arm and forearm on the mat — your elbow will land under your shoulder. Do the same with your other arm.
• Reverse and climb back up to your starting plank pose.
• Repeat for at least ten reps. 

 

Inspired? Are you feeling amped to keep building those arms?

 

At Jack City, we have a fantastic team of fitness experts and coaches who are well-versed in the art of arm-specific workouts. If you liked learning about these moves, you can come and learn more from us — our coaches will also be happy to go over them with you in person. We’d love to help you hit your goals and sculpt those arms.

 

At Jack City Fitness, partners are entitled to 24/7 gym access, a full schedule of movement classes, and opportunities to work one-on-one with our workout and nutrition coaches. We’re here to help you become your healthiest self — we will hold you accountable and support you every step of the way.

 

Get in touch with us today — you can drop us a line here or call (208) 999-1111 to learn more about everything we offer in our partnerships, from custom workout classes to specialized team training. We’ll even invite you in for a free fitness consultation and a tour of our facility.

 

We can’t wait to meet you and watch your build your arms — and marvel at your results!

 

There are plenty of articles and techniques out there to help people quit a habit, whether it’s smoking, biting nails, swearing, or incessantly apologizing. However, there are far fewer resources detailing how to establish a new habit. Perhaps this is because the “bad habits” we listed above seem to happen effortlessly. If only the same could be said for healthy habits, like drinking water, eating well, and exercising.

 

Looking after your health feels good, but it can also be a lot of work. The world we live in is partially to blame: modern society has made bad habits feel a lot easier to access than good ones. Take food, for instance. Cooking takes time, but pizza is instant – and as a result, picking up takeout after work becomes a habit. The same goes for commuting. Sure, you can walk, but taking an Uber will give you an extra hour of sleep; soon it becomes your routine. These simple fixes make life easier in the moment but can lead to poor health, which isn’t easy to live with at all. 

 

When it comes to working out, many people face this same dilemma: they enjoy exercise and its results, but struggle to incorporate it into their routine. Days, weeks, and even months can go by without a gym visit or a dedicated day of exercise. 

 

When you finally do exercise, you wonder why you waited this long. The answer is, of course, is that you haven’t made it into a habit.

 

Creating a Healthy Habit

If you’d like to make your next “hard to break habit” a healthy one, working out and looking after your physical health is a great idea. But before we delve into some ideas for creating healthy workout habits, let’s talk about the actual process of developing a routine. 

 

The scientific world has seen a significant amount of discussion about this very topic – for a long time, folks said that any habit could be built in 21 days. That may be true for some small habits, but for larger ones, 21 days might just be the jumping-off point. More recent studies suggest that a more realistic number would be 66 days – that’s just over two months.

 

We recently watched a Netflix series where a character tries to start jogging in order to improve his life. Another runner notices him struggling and tells him, “It gets easier. Every day it gets a little easier. But you gotta do it every day. That’s the hard part. But it does get easier.”  

 

We love this quote because it can apply to so many things in life. It’s very true – and it certainly applies to what we’re covering today. Building a habit takes dedication, but since you’re here, we know you have plenty of that!

 

Here are a few tips for developing healthy habitual workout habits – and getting into the right mindset to do so. 

 

 

• Set Goals

 

Everybody needs goals. Whether they’re beginning a fitness journey, starting a new job, beginning a new project, or even embarking on a new relationship, having a vision and goal to work for will give order and direction to your process. 

 

You already have one goal: making exercise a habit, not a chore or an extra activity. You want to seamlessly thread it into your life, right? That’s a fantastic start. Now, let’s set a few more goals to help make that happen.

 

If you’re unsure of which fitness goals to set, that’s okay. Take some time to reflect. Imagine yourself in the future, working out every day as effortlessly as you feed your cat or make your morning coffee. Maybe you see yourself, super fit, in yoga clothes – perhaps your goal can be to master five poses by the end of the year. Or, maybe you see pecs and barbells – your goal can be lifting a certain amount of weight. Eventually, it will become a habit, you’ll be in amazing shape, and everything will be worth it. 

 

Your Mindset Mantra: There is a future that I want, and I can take steps to make it happen.

 

 

• Accountability Is Key

 

Working with a buddy or a coach can be a great way to make working out a habit. Be very clear about which goals you’ve established and let them know that it’s crucial for you to make your workout routine a habit. On days that you don’t feel like hitting the gym, or want to blow it off for other plans, you’ll need to answer to them! This will hold you more accountable for your workout, leading you to cancel only when it’s really necessary.

 

Your Mindset Mantra: Cancelling gym plans won’t only affect me – my actions have power.

 

 

• Start Small

 

If working out is new or intimidating to you, that’s completely okay. It’s still something you can make into a habit! The key is to set goals that are realistic for you. 

 

Don’t push yourself into something you’re not ready for – start small. You can build your way up to longer hours, more reps, and more intensive workouts down the line. For now, focus on laying down the foundation, nailing technique, and building the habits.

 

Your Mindset Mantra: I am building the foundation of my future.

 

 

• Love Your Routine

 

You keep hearing that swimming laps is a great way to work your body, but you detest the smell of chlorine, hate the feeling of your hair being wet, and have a slight (and totally legit) fear of a shark snapping at your foot while you work. Just because swimming is good for you doesn’t mean it’s the right workout for you. If you don’t enjoy your workout – or even dread it – it’s never going to become a habit. 

 

Choose a workout that excites you, makes you feel great, and meshes with your body and lifestyle. That could mean one-on-one training sessions, joining a sports team or activity club, taking a class, or embarking on a solo workout journey. 

 

This is also an excellent opportunity to reflect. Think back; are there any forms of movement or sport that you find interesting? What sports did you like as a child? If you spent your childhood fascinated by ballet performances, perhaps a dance class in order. If you lived and breathed soccer, maybe it’s time to join an intramural team. Remember, no matter what you choose, a good fitness center will have staff members to help you train or get in shape for most of those activities.

 

Your Mindset Mantra: I am working out because I enjoy the activity.

 

1. Stick With It

Let’s say that your first habit goal is to do a half-hour of yoga stretches every morning before you start your day. That’s your new rule, so don’t let yourself be flexible about it unless you have a legitimate reason. That might mean not snoozing your alarm some mornings, even if you want to. Holding yourself accountable and refusing to make excuses will lead you to make healthier choices in other aspects of your life, too. 

 

If you wake up feeling grouchy one morning but still do your stretches, it probably won’t be the most enjoyable workout of your life, but you’ll likely feel a little better after you’re done. The next day, when you wake up in a better mood, you’ll be glad that you didn’t break your streak. 

 

Your Mindset Mantra: I will not listen to the voice in my head telling me to be lazy.

 

 

• Remember WHY

 

By now, you’re probably seeing why our very first tip was “set a goal.” It plays a role in all of our other suggestions. Aren’t you glad you took the time to think of some for yourself?

 

When you set those goals, you visualized a healthier version of yourself. On the days where you don’t feel like working out, reflect on that visualization and goal. It will likely inspire you to get moving – and will hopefully remind you that you’ve already made strides.

 

Your Mindset Mantra: The person I want to become is waiting for me in the future – I can do this!

 

 

• Seek Inspiration

 

Social media is filled with “fitspiration” content. Whether you feel like following  fitness influencers, pinning your favorite activewear, or watching your favorite YouTube athlete, you’ll be bound to find new ideas to try and goals for yourself. You might even want to make yourself a vision board to look back on when you need an extra push. 

 

Your Mindset Mantra: People just like me have hit their goals, and so can I.

 

 

• Reach Out 

 

For some of us, everything’s better with company. If you prefer to have a friend by your side while you go about your daily routine – whether that’s walking your dog or grocery shopping – you might find that a workout buddy suits you. As we spoke of earlier, there’s the accountability factor, but that’s not all. Exercising with a friend opens the entire experience for you!

 

Working out with a friend can make the experience more enjoyable and encourage you to engage with more enthusiasm. You can take a class together, hit the gym at the same time, or start hiking or biking as a pair. This gives you a support system, which will in turn allow you to try new things in an environment that makes you feel safe. You can also turn to each other for advice, emotional support, or send each other funny workout memes, too – at its core, this is a friendship that evolved from a shared fitness goal. 

 

Here’s an idea we love: create a fun “post-workout” habit with your gym buddy. Maybe that means enjoying a protein shake at your favorite cafe after sessions. Maybe you head to your place together to watch an episode of a shared show. Whatever you choose, having a fun post-workout plan with your bud will make your gym sesh all the more enticing. 

 

Your Mindset Mantra: Working out with my friend is a highlight of my week.

 

 

• Plan in Advance

 

It’s midnight on a Friday night.  You’ve decided that tomorrow, you’re going to be healthier. You pat yourself on the back and go to bed, convinced that you will wake up on time, exercise, eat a healthy breakfast, do errands, clean, catch up with a friend, and cook a nourishing dinner all before making a cup of herbal tea and diving into an award-winning novel before a 10 p.m. bedtime. The morning comes and none of that happens. Not even the gym. 

 

Break the “skip the gym” habit by creating new ones and planning in advance. Write your plans down. Be tough on yourself. You can handle it. Set multiple alarms so you cannot snooze. Set your gym clothes out. Tell your coach to expect you at the gym at a particular time. Buy the ingredients for your healthy meals – you won’t want to waste them. Even invite someone over for dinner, so you can’t make excuses to not cook.

 

  Plan. You might not keep all of them, but you’re likely to keep more.

 

Your Mindset Mantra: Once my plans are made, I cannot break them unless it’s an emergency.

 

 

•  Find Your Circle

 

A support network is the most important gift you can give yourself during any major journey, whether that’s your personal fitness, learning a new skill, moving somewhere new, or anything else that you choose to do with your life.

 

At Jack City Fitness, we’re here to be your fitness circle. With a team of passionate fitness and nutrition coaches, supportive teachers, and a network of friendly partners to work out with, Jack City is Boise’s number one spot to make fitness a lifelong habit. 

 

With us, gym-goers become our partners – and they get all sorts of perks. Gym access is 24/7 at Jack City Fitness, so whether you want to hit the treadmill before your morning commute or lift weights after your 3 a.m. shift finishes, we’ll be waiting for you. You also have access to engaging classes, coaching options, and brand-new equipment to ensure that your fitness journey is an excellent one. 

 

Ready to make some new healthy habits? Get in touch with our team today by calling (208) 999-1111 and we’ll invite you to our Boise facility to see what we’re all about. You can even try a free fitness consultation – it might inspire you to peek into one of our classes or meet a few of our coaches. 

Your Mindset Mantra: At Jack City, I always have a safe space to work on my health.

It doesn’t matter if you’ve never set foot in a gym before or if you live and breathe workout culture – a kettlebell workout will benefit you either way. Unlike some forms of exercise, which depend on skill level, the kettlebell is for everybody. 

However, not everybody knows the ins and outs of this piece of equipment or the correct way to utilize it. That’s where your friends at Jack City Fitness come in. Plenty of our coaches swear by kettlebell workouts, and are thrilled to show our partners just how much can be accomplished with this simple tool.

What Is a Kettlebell, Exactly?

Before we delve into the different types of kettlebell workouts, let’s cover the basics.

A kettlebell is made from either cast iron or steel. Around the size of a bowling ball or cannonball, this hefty piece of equipment always features a large handle. Its distinctive shape creates unevenly distributed weight, which allows for effective, specialized movement – and works out multiple muscles at once. The kettlebell is particularly popular for workouts that require explosive moments. Generally, athletes work with a kettlebell to gain strength and improve their endurance levels. 

The kettlebell actually began life in Russia, under the name girya – back in the 18th century, it was a popular circus prop utilized by “strongmen.” Its popularity spread across Europe and eventually reached the English-speaking world, where it took on the name “kettlebell.” 

Today, people are far more likely to see a kettlebell at the gym than in a circus big top – and it’s a much more versatile piece of equipment than you may think. The kettlebell lends itself to all kinds of exercises and routines, no matter what your experience or fitness level may be. You’ll build strength, burn calories, and optimize your workout.  Plus, there’s no handlebar mustache or striped romper required. 

Kettlebell Exercises for Beginners

Yes, beginners can absolutely engage in kettlebell workouts! Some gym newbies might find that the kettlebell is actually easier and more enjoyable to use than traditional dumbbells or hand weights. Because of the unique weight distribution of the kettlebell, you will have a different range of motion than you would with other weights. Just be sure to go easy on yourself in the beginning – there’s no reason to lift heavier weights than you can manage. Most beginners do well with a starting weight of 10-15 pounds. 

There are plenty of kettlebell exercises that are suitable for beginners, but we’ve narrowed it down to five. 

• Squats

Squats are a classic workout for any athlete. Though they can, of course, can be performed without weights, many choose to include a kettlebell in their squat routine. Doing squats with a heavy ball in tow will add increased resistance and work your muscles. 

To properly perform this squat, grab your kettlebell by the sides and hold it to your chest. Plant your feet on the floor shoulder-width apart and allow your toes to turn outward a bit. Drop your bottom and bend at your hips and knees into a squat in a fluid motion, keeping your kettlebell at your chest. Use the power from your heels to propel yourself back up to the starting pose. 

• Kettlebell Swings

The secrets to kettlebell swings? According to trainer Jessica Sims, the biggest keys are to engage your bum muscles and use your hips to swing the kettlebell, not your arms. 

To perform this swing, use both your hands to grab the handle of your kettlebell. Stand with your feet planted apart and knees slightly bent. Lean forward from the hips and it’s swing time. Allow the kettlebell to curve between your legs. Return to an upright position – your hip movement should help you bring the ball back up to chest level.

• Flutter Kicks

We love this particular exercise – it’s not only incredibly effective, but it’s fun to perform! Even the name makes us smile. 

To perform a flutter kick, put out a yoga mat and lay on your back. Hold your kettlebell from the bottom using both hands. Lift it so that the weight is just over your shoulders. Then, peel your shoulders and the upper portion of your torso off the mat. After that, you can slightly raise your legs and begin to alternately kick them in a “flutter” motion.

• Halos

Want to work on core strength and work your chest and shoulders at the same time? Try the halo. Begin in a standing pose with your feet planted shoulder width apart. Grab your kettlebell by the handle and flip it upside-down so the ball is facing upwards. Hold it to your chest. Then, lift it up to your face and, working towards your left, move it around your head while also revolving it – the handle should be face-down when it reaches the back of your noggin. Repeat on the other side.

• Box Steps

This simple exercise is a great way to work your abs and core muscles. It also uses a second piece of equipment – a box, step, or even just a chair or stool can do the trick. The key is to use something that will allow your knee to bend at a 90-degree angle when you step up.

To perform these steps, grip your kettlebell by the handle to your chest. Using your left foot, step up onto the box. Bring your right knee up to your chest. Step back down one leg at a time, then switch legs and repeat.

Kettlebell Exercises for Mid-Level Athletes

If you’ve graduated from beginner status but aren’t ready to call yourself a pro, there are still plenty of kettlebell exercises to keep you on the path to glory.

• Kettlebell Push Press

There are lots of presses in the world of fitness, but the kettlebell push press is one of our favorites. It’s a great way to build up your arm muscles,  and it’s just plain impressive – instead of one kettlebell, this exercise uses two!

To perform the kettlebell push press, stand on the floor with your feet planted a shoulder-width apart. Hold a kettlebell (by the handles) in each hand, with your palms facing outwards and your arms bent enough that the weights are at your shoulders. Bend your knees slightly and come back upright, lifting the kettlebells over your head as you do so – keep those arms straight when you do this. Gently bring your hands back down to the starting position and repeat.

• Push-ups

Sure, we’ve all done push-ups before, but what about kettlebell push-ups? This two-kettlebell workout is a lot of fun to practice, is a super effective way to work your body, and is sure to impress your gym buddies, too.

To perform these pumped-up push-ups, grab two kettlebells and place them on a yoga mat or towel (you don’t want them slipping). Then, grip the handle of each kettlebell and perform push-ups the same way that you normally would.

• Figure 8s

If you’ve mastered the kettlebell swing, it’s time to try a figure 8. 

Plant your feet on the ground, shoulder-width apart. Hold the handle of your kettlebell with one hand. Slightly bend your knees and move your hips forward slightly to pass the kettlebell through your legs. Grab it with your free hand from behind your body. Return to standing while bringing the weight to your chest. Draw your other hand to the kettlebell to keep it stable and safe.

Kettlebell Exercises for Pros

You’ve done the work and now you’re a fitness pro. However, even the most experienced athletes benefit from learning new workouts and training tips. 

• Farmer Carry

Presumably named for all the heavy lifting required in a barn, the Farmers Walk is a deceptively simple exercise – it’s easy to learn, but takes a lot of strength and skill to perform. 

To try the Farmer’s Walk, grab two kettlebells and hold them each by the handle, with your arms straight down. Engage your core, stand up nice and tall, tuck those shoulders back, and get into the best posture you can manage. Take several steps forward, then turn around and walk back. Small steps are better here. 

• Overhead Press

Hoping to bring new strength to your delts and triceps? The overhead press is a great way to do this. The key is starting in a proper rack position; hold the kettlebell firmly by the handle across your palm, close to your engaged core. Make sure your posture is flawless before you begin; that’s the ticket to a proper rack.

• Seated Russian Twist

This exercise is also called the “Kettlebell Kayaker.” Whatever name you use, the concept remains the same. This workout will do wonders for your core muscles, as well as your obliques.

Sit on the floor or your yoga mat and bring your knees up to a 90-degree angle. Have a kettlebell next to you, ready to go. Rock backwards while lifting your feet off the mat; only your sit bones should be touching the ground. Grab the kettlebell with both hands and lift it over your abdomen. Tap the kettlebell to the floor on each side of your body; you should move your shoulders along with this movement, but keep your hips and legs stock still. Be sure that your core is engaged this entire time and that your posture is upright and straight. 

Maybe you’d like to try some kettlebell exercises with a dedicated coach. Excellent. Perhaps you’d prefer a different style of strengthening and muscle-toning workout. That’s great, too. The truth is, when you come to Jack City Fitness, the workout world is your oyster.

At Jack City Fitness, athletes are a part of a larger family and community. To us, the athletes who come into our fitness centers and work with our coaches are much more than members – they’re our partners. And being a Jack City partner will open your world up in ways you didn’t even imagine.

Curious? Give us a call or drop us a line! We’d be delighted to chat with you about your fitness history and goals – in fact, we’d rather discuss that with you in person. That’s why we invite all of our potential partners to come and visit us at our Boise fitness center. Onsite, we can really get to know you and learn about your fitness needs and goals. We’ll also invite you to tour our facility, try out a free fitness consultation, and even take a sneak peek at some of our workout classes. Once you’ve signed up, all of those classes are at your disposal. You’ll get 24/7 gym access, as well as the opportunity to work with any of our coaches, either in fitness or nutrition. We also offer custom options, like online workout sessions as well as training for sports teams or small groups. 

Ready to be the kettlebell champion and the strongest version of yourself? We can’t wait to help make that a reality. Call (208) 999-1111 today to come and see what you’re truly made of!