Sweet potatoes pack a powerful nutritional punch.  In one medium spud, there is over 400 percent of your daily vitamin A requirement.


Sweet potatoes also contain high amounts of fiber and potassium.  They have more grams of natural sugars than regular potato but more overall nutrients with fewer calories.


This information came from

Build your biceps with PREACHER CURLS!

(James - IFF member since 2017)

We asked James why he likes working out at IFF..this is what he had to say... "I feel comfortable in this environment.  When I first started I was a little shy but the more I have been here, the more confident I am.  I have made some good friends. IFF is a close knit feeling gym"!


Build your biceps with



Sit on preacher curl bench placing back of arms on pad.  Grasp curl bar with shoulder width underhand grip.


Raise bar until forearms are vertical.  Lower barbell until arms are fully extended.

Standing Dumbbell Shoulder Flys

Mallie Miller, IFF member since 2018.  

Mallie says she like working out at Idaho Fitness Factory because "it's a loving community of people. The staff is friendly and she finds encouragement here.  She never feels embarrassed.  It's a comfortable place!"


Mallie is working on 

Shoulder Dumbbell Flys


The dumbbell fly (also called reverse fly) is an exercise designed to work several key upper body muscle groups. This exercise strengthens and develops the three groups of deltoid muscles in the shoulders and also targets the upper back muscles.

Because of its wide range of motion, this is an excellent exercise for strengthening both the upper back and shoulder muscles. It also does a good job of stabilizing the shoulder blades for better spine support and improved posture.

One Arm Lat Pull Downs

Build symmetry in your back with this unilateral variation of a classic machine move.


Attach a D- handle and position yourself as you would for a regular lat pulldown.

*Reach up and grasp the handle with the neutral grip ( palm facing in), with your torso fully erect, arm fully extended and chest out. (You may need to stand up first to pull the handle to you then sit down on the seat or ground).

* With your working arm fully extended, lean back 10-15 degrees and look straight forward.

* Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck.

* Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.

Benefits of a Hex Bar

Hex bars may look strange and bulky, but the benefits of a hex bar will far outweigh any doubts you might have.

Hex bars are modified barbells, with open hexagonal centers where you stand in the middle, housing handles on each side.

They allow you to do deadlifts and squats, exercises you may not be able to do otherwise, due to the ergonomics of a standard barbell or different types of injuries.

Hex bars let people with back problems perform squats without putting strain on the back and shoulders.

Because hex bar squats use the same motion as standard barbell squats, they activate the same muscle groups.

The hex bar's design forces you to step inside it rather than behind it.

This significantly reduces the amount of sheer force on the spine when performing certain movements.

What Muscles Does the Pec Fly Machine Work?

Brian says he likes to use the pec fly for a great warm- up or burn out for any chest workout. "It offers a great stretch and hold contraction on the chest".


What Muscles Does the Pec Fly Machine Work?

The machine emphasizes your pectoralis major muscle, the broad muscle of the chest, as well as a few helper muscles. It has minimal reach when it comes to muscle activation, though, as it's an isolatio

n exercise, activating just one joint.

Bar Push-Up Smith Machine Instructions

1.  Using a smith machine, lower the bar so that when you're standing next to it, it's about knee height.

2.  Place your hands on the bar, slightly wider than shoulder-width apart, and then step your feet back so that your body is in a plank position. Your arms should be perpendicular to your body. This will be your starting position.

3. Keeping your back flat and abs braced, lower yourself down by flexing your elbows so that your chest nearly touches the bar.


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