Getting Yourself To Really Love Exercise


Find a workout you enjoy-sounds like a no-brainer right? I unfortunately hear too many people discussing hitting the treadmill and dreading it because running hurts them, or they just don't enjoy it. Well...then STOP running and try the row machine for your cardio, or the stairs, or jump rope...

Make it your "me time" put on a killer playlist, or even a podcast and really focus on yourself for that hour. Everything else can wait

Or make it your time to socialize! Grab a few friends and take a class together! Zumba is the new Happy Hour! 

Do at least 3 different forms of exercise a week, if you are constantly changing things up, you will never get bored. Go extreme between yoga one day, weights the next, then a run, then try a HIIT class....

The Hype Around Collagen

Collagen powders have been popular for awhile now, but what are they? How do they work? And should you start taking it? 

What is Collagen 

The most abundant protein in our bodies, collagen is found in muscles, bones, skin, blood vessels and tendons. It gives our skin elasticity and aids in digestion. As we age, the collagen in our bodies deteriorates, so the older you are, taking a collagen powder may be beneficial! It also helps boost metabolism, reduce stretch marks and cellulite, improve leaky gut, and improves and strengthens hair, nails and teeth! 

Collagen Powders

Almond Flour Chicken Strip Recipe

Image result for almond flour chicken tenders


I made this the other night in an attempt to indulge in some delicious classic chicken strips, but light on the carbs and unhealthy fat, and it was a success!


  • 1 lb organic chicken tenders
  • 1 egg
  • 1 cup almond flour
  • 2 tbsp flax meal
  • Spices of choice: I used S&P, garlic, paprika, dried parsley, and steak seasoning 


Preheat oven to 425. Mix dry ingredients in a shallow bowl, and crack the egg into another bowl, whisk it up

Eat These Foods For Clear Skin


1. Cruciferous Vegetables:

Because these veggies help fight inflammation and balance gut flora your skin gets to reap the benefits. Broccoli, cauliflower and Brussels sprouts should be on the menu a few times a week

2. Berries: 

The more vibrantly colored the better when it comes to produce-and berries are at the top of that list! The antioxidant count is super high therefore so is the collagen and anti-aging properties. Collagen keeps skin plump, therefore less wrinkles

3. Fermented Foods: 

They keep a healthy balance of good vs bad bacteria in your gut and that will shine through your skin! 

4. Vinegar:

5 Moves That Are Best When Performed Sitting Down

1. Cable Rows: To properly target your upper back you want to be focused on the shoulder blades moving towards each other; when you stand to do a cable row you risk unintentionally arching your back, which takes the emphasis off your target muscles
2. Bicep Curls: Sitting while doing a bicep curl forces you to use a dumbbell instead of a bar, which helps to isolate the bicep better. It also limits the use of your legs or back for assistance 
3. Chest Press: Sitting for this move allows your shoulders to be in the perfect position to form a press. Standing gives you a bit too much freedom
4. Dumbbell Overhead Press: Doing this move while sitting forces you to totally rely on the shoulders to press the dumbbells upward as opposed to using your legs for assistance

Why You Should Consider Eating Organic Meat

Choosing high quality meat is so important, especially today with hormones, antibiotics, cramped "farms" and possible poor treatment of animals that we can never be sure of 

I personally don't believe in cutting out entire food groups, meat being one of them, however if you are a person that feels better when you're off the meat-that's awesome and great job listening to your body. This little tidbit is more for the meat eaters, I want to encourage you to choose grass-fed, organic whenever possible

Organic animals are not given growth hormones, steroids, or antibiotics, and they must also spend time outside. Most are given organic feed, however grass-fed is best. This meat will have more antioxidants, Omega-3s and is overall more nutritious and delicious!  Ingesting food that has been given antibiotics or hormones can affect our bodies so negatively, causing certain cancers, inflammation, obesity, and over-development in younger children.  

Should you consider supplementing with L-glutamine?








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If you're looking to heal your body from the inside-out, beginning with your gut lining is the best way to go. 

Having a healthy digestive tract is HUGE for overall health and we could all use some digestive aid every now and then. Whether you suffer from chronic inflammation or simply want to stay regular, supplementing L-glutamine is a great way to start (of course always consult with your doctor first). 

L-glutamine is the most abundant amino acid in the body and its main function is to repair muscle tissue. This could mean repairing your muscles after a hard workout, or it could mean repairing the tissue lined throughout your gut.

Protein Powder Recipes

Protein Powder Recipes

5 Cool Things To Make With Protein Powder

Eat Dessert, Get Ripped

by Dani Shugart

Beyond the Shaker Bottle

When your goal is to lose fat or stay lean, most people think they only have two choices: avoid desserts forever or try to eat tiny, unsatisfying portions of delicious things. That's about as much fun as choosing between having a cavity or an ingrown toenail.

But there's another choice: Make healthy desserts and eat all you want. (Trust me, when they're this filling you actually won't eat as much.) Here are five ways to do it.

Turning Points

In the transition to an active lifestyle you will face a few "turning points".  You know, the times when you finally make your actions reflect your knowledge.  Many of us know:

What a good diet looks like.

That in order to lose lbs. our calorie burn needs to exceed our intake. 

That after a workout we feel great and have more focus. 

That working out with a friend is more fun. 

That an event or deadline helps motivate more than a vague image. 

That vegetables are GOOD for us. 

That self-confidence grows with a positive self image.


The day is upon us!  This saturday at 10:00 a.m. is our grand opening for the second Idaho Fitness Factory!  The new location is on the corner of Franklin and Linder.  We would love to have you and your friends come by for a workout with our new equipment.  Or catch a class in our large group room.  We will also have personal trainers around to help answer any fitness questions.   

Stop by and enter for your chance to win an Idaho Fitness Factory shirt and other prizes!

See you at the FACTORY!


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