meridian gyms

Cardio Exercise Definition and Benefits!

 (Norma has been a member for around 3 years.  She loves Idaho Fitness Factory because it is close to home.  Also loves the friendly staff, and the cleanliness of the gym.  Always sees the employees working hard. )


 Cardio exercise is any exercise that raises your heart rate.  Face it our bodies were made to move.  And we all know that to keep our muscles in shape we need to move them.  This movement makes them stronger and stronger muscles make for a more efficient and healthy body.  Your heart is a muscle.  Therefore working it makes it stronger.  A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles.  This enables your cells to burn more fat during both exercise and inactivity.

Put Your Booty on Fire With This Super Effective Cable Workout for Glutes and Legs!

Meet IFF member, Sandra!  Sandra has been a member since 2017.  She is dedicated to her gym, health and fitness! 


You want that round and firm booty?  Try Cable Workouts for glutes and legs that will make your butt more defined.  

Perform this workout alone or add some exercises to your regular training sessions. 


Go to this link to follow a great workout

Stability Ball Pikes

(Ryan, IFF member since 2014)

Ryan says he enjoys working out at Idaho Fitness Factory because it has everything he needs for the exercises he likes to do


Pictured above Ryan is doing a stability ball pike workout. It works the hips and lower core while helping him with strength and flexibility. 


Step 1 :  Starting Position:  Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip-and shoulder-width apart.


Step 2: 

Grilled Vegetables


I don't know about you, but warm temps and sunshine makes me want to fire up the grill!  There is nothing better than fresh grilled veggies to compliment any meal!  


Here is a tasty and simple recipe for you to try out:


1/4 cup olive oil                      2 T. honey

4 tsp. balsamic vinegar           1 tsp. dried oregano

1/2 tsp. garlic powder        1/8 tsp. pepper

Dash salt                    

1 lb. fresh asparagus, trimmed

3 small carrots, cut in half lengthwise

1 large sweet red pepper, cut into 1 inch strips

1 medium yellow summer squash, cut into slices

1 medium red onion, cut into wedges


In a small bowl, whisk the first seven ingredients. Place 3 T. marinade in a large bag.  Add vegetables; seal bag and turn to coat.  Marinate 1-1/2 hours at room temp. 



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.


Subscribe to RSS - meridian gyms