nampa gyms

There are many benefits to Decline Bench Presses:

It's always great to have a workout partner at the gym. Not only does it provide you a "spotter" but you can push each other to get the most out of your workout!

 

 

There are many benefits to Decline Bench Presses: 

 The first benefit of the decline bench press is that it targets the lower portion of your chest better than the flat bench as well as the incline bench.  This is extremely important if you really want your chest to be round, wide, and defined.  Adding them into your lifting routine could really help you fix imbalances that you may have noticed in your chest due to lack of lower-pectoral stimulation and could help increase your chest strength greatly.

 

Another benefit of the decline bench press is that it is a powerful chest move that take your shoulders out of the equation a bit more than its flat or incline counterpart.  

 

Incline Cable Flys

This is Chris  Chris has been an active member since Jan. '18. Chris said the following about IFF "I like the IFF community and I am always able to get an epic workout in at the gyms.  I usually don't have to wait for openings on equipment"

 

 

Chris is killing his workout by doing

INCLINE CABLE FLYS

Here are some simple instructions so you can give them a try:

Protein Poppers

INGREDIENTS 
 
  • 2 scoops vanilla protein
     
  • 1 cup PB2 (powdered, defatted peanut butter)
     
  • 1 cup Splenda
     
  • 1 cup  oats
     
  • 1/2 cup almond milk
     
  • A splash of vanilla extract
     
  • 1/4 teaspoon salt
     
  • To taste: ginger, cinnamon or pumpkin pie spice
     
  • Optional coating: chopped nuts, coconut flakes, mini dark chocolate chips

 

NUTRITION FACTS

Per popper:

California Avocado Salsa

This is a simple, light and fresh salsa.  Enjoy it with chips or even put it on a burger or grilled chicken breast!

 

Ingredients:

 

3 Avocados

2 Roma tomatoes 

2 Tbsp onion

Small can of jalapeno (add to taste)

salt (to taste)

2 tsp lemon juice

1 tsp cilantro or parsley

 

Instructions:

 

Start by peeling the skin and removing the pit of the avocado.  Dice avocado into small cubes.

 

Dice the tomatoes and onion into small chunks.  Add them to the diced avocado. Add the jalapeno to taste. Mix together.

 

Add the lemon juice, cilantro (or parsely), and salt to taste.  You can add more of the ingredients to your liking!

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  www.top.me/strength/super-effective-cable-workout-glutes-legs-10419.html

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

SPRING IS HERE! 

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. 

 

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