“The universe aligned for me during my first workout at Champion Fitness over 6 years ago. I have always been a practitioner of fitness, although my consistency was spotty at […]
Ray of Intense Sunshine!
Got Change?
We are creatures of discontent…residing on a perpetual rollercoaster of dissatisfaction. Dissatisfied with our spouse, dissatisfied with our jobs, our bank accounts, our bodies, etc. We yearn for change in […]
Shenanigans!
“When we moved to the area, we decided it was time for us to start becoming healthier and get into better shape (round is a shape, but not the shape […]
Metamorphosis
“After spending a year changing my eating habits and getting introduced to the fitness world, I was able to transform my physical appearance and had hit my weight loss goal […]
Killing it with a Smile!
“I’ve always cared about my health. I cared so much I chose to make a career out of it as a Registered Dietitian. However, it wasn’t until meeting Jason and […]
Stepping Her Game Up!
The first time I noticed Champion Fitness I was at the Dutch Bros. next door…literally getting a cookie (haha). I watched from the parking lot when one of the training groups […]
Determination Plus Consistency!
When I started working out with Jason I thought I was in shape. I had finished a few triathlons, ran 10k’s, half-marathons, and one marathon. I had lost 35 lbs mostly through […]
Half the man…twice as strong!
When I was approached by a co-worker last December and asked to participate in a five-month challenge to lose body fat and increase muscle mass, I was hesitant. The grand […]
Crushing it!
My first time visiting Champion Fitness I was extremely nervous about what I was getting myself into. I entered the gym, looked around, and thought, “I’ve done a workout DVD program […]
Mr. Intensity!
My family and I moved to Boise in July of 2013. Working out has always been a part of my life. But joining a gym or working out with others never […]
Small Victories Lead To Big Results!
“Four years ago, I got an email from Jason asking me if I was ready to come back to the gym (I worked out with him for a short stint […]
Being Fit Happens Now!
As winter begins, like clockwork – it’s time for me to deliver the “no nonsense” pep talk as we head into 2019. I’ve been writing this column for nearly ten […]
Tough as Nails
“I have always had a passion for fitness. Exercise to me is just like anything else that is important and will always be in my life. No question. It all […]
Exercise your body and your mind will follow
When it comes to exercise, most of us focus on the physical benefits: more endurance, more strength or a leaner appearance. These are worthwhile reasons, but it is the feelings […]
Strategies for Overcoming Plateaus
The dreaded plateau: Anyone in the fitness game long enough will most likely encounter one. It typically goes like this: You’ve been consistently working out for several months, eating better, […]
She Is SPARTAN!
Two years ago I was going through a “fitness funk.” I wanted a change, a challenge, but really didn’t know what I was searching for. I had seen some advertisements […]
Plan today for good habits tomorrow
It’s no surprise that many of you are resolving to improve your health and maybe shed a few pounds this year. But if you want yearlong success and beyond, you […]
Four Common Fitness Misconceptions
Every time we hit this point in the year I feel a strong obligation to “keep it real” for you all. Some of you might be putting off workouts until […]
Stay ahead of the holiday grind with Strength Complexes
Life simply gets busier once November rolls around. Kids are out of school more, Thanksgiving is around the corner, holiday shopping sneaks up on us, and all of it […]
How to Align Yourself for Success
I’ve had the pleasure of being a personal trainer for over 14 years now. I’ve seen all walks of life during that time. Despite everyone’s differences, when I ask people […]
What does it take to get results?
Over the past 14 years I’ve had the opportunity to train hundreds of individuals. All with their own stories, histories, and expectations. And during that time I’ve developed a pretty […]
Post-Workout Nutrition is Critical for Quicker Recovery
When food and fitness are in the same sentence, most people instantly think of fat loss. Far less often do people think about the role of nutrition in workout recovery. […]
Rich Only Knows One Gear…Go!!
I began training with Jason at Champion Fitness in September, 2011. Why? My first grandchild, Osker, was born March 11, 2011 and while my daughter was pregnant my reoccurring thought was…I’ve […]
Keep your Head Above Water
There may be times when you wonder why your energy levels are so low or why you’ve been feeling more fatigued than usual. Often it’s a result of simply not […]
Awakening the Beast!
Wow…where do I even begin?? This is some tough shit, and has been since day one. I started coming a few years ago, intermittently, with my wife. This became both […]
Nutrition Tips to Get You on the Right Path
There is no shortage of information when it comes to nutrition. And unfortunately there isn’t a universal method or diet that will work for everyone either. You hear about diets […]
Be Flexible: You’re Body will Thank You
Flexibility training is often the most overlooked and skipped part of a workout routine. With so many areas to address such as core, strength and cardio conditioning, it can be […]
Athletic Conditioning Workout
Dynamic Warm up – Circuit 1 (1 set each) Walking Lunges x 20 yards Side Squats x 20 yards Straight Leg March x 20 yards Buttkickers x 20 yards Sprint […]
Go Inward
Too often we look for things to distract us in life. Television…celebrity gossip…drinking…anything to avoid looking within ourselves. Exercise isn’t any different. Go inside any big gym and you’ll see […]
The Mindset Needed for Permanent Fitness Success
I am going on my sixth year in writing this column and every January I feel this strong obligation to “keep it real” for you all. As you embark on […]
Getting Fit with Sandbag Training
Even though sandbag training isn’t necessarily a new concept, it hasn’t been until recent years that it has become more consistently used with fitness professionals and athletes. Sandbags can mimic […]
Take your fitness everywhere with suspension training
It’s easy to get stuck in a rut when it comes to fitness. Do you find yourself ever falling into the same patterns and basically sleepwalking through your workouts? […]
Cool Beans!!
I started working out with Jason 6 years ago and it has been one of the best decisions I have ever made. Jason has helped me grow stronger and pushed […]
What is fit?
Over the years countless people have said to me that they want to “get fit.” But what is “fit?” For “Gym Guy” this may be defined as being able to […]
Strength Training is a Must at Any Age
Last month, we explored the importance and benefits of exercise for individuals who are 65 or older, with a specific emphasis on cardiovascular training. This month we shift our focus […]
Current Cardio Guidelines for Seniors
Many of us exercise to remain vibrant and active throughout our entire lives. Though none of us is exempt from aging, we can slow the process with regular exercise. Even […]
Get explosive results with the landmine
When it comes to exercise, I’m always trying to find things that are outside the traditional realm. I don’t switch things up for the sake of switching up, but rather […]
Push/Pull Combination
Speed Kills…Fat that is!
I must admit…this weather has me fired up! As absurd as seventy degrees in early March may sound, I’m certainly not going to complain and I’m sure as hell going […]
Rope Climbing Technique
Whether you are participating in the Spartan Race or just simply want to know how to climb a rope as efficient as possible…we cover a simple “break and squat” technique […]
Stroops – Asymmetrical Bar Training
A FUN WAY TO “RAISE THE BAR” ON TRAINING Asymmetrical bar training (ABT) is a relatively new method of training that can enhance balance while improving core strength and rotational […]
BOSU Mogul Hops
Roll Your Way into Injury Prevention
Many recreational athletes, particularly runners, experience bouts of muscle soreness and, in some circumstances, overuse injuries. These injuries may include, knee pain, shin splints, and plantar fasciitis, to name a […]
Fitness Secrets Revealed…Well sort of
It’s a new year yet again ladies and gentlemen. And as we all begin the annual mad dash back into the gym I thought now was the perfect time to […]
Plank/Lateral Jump Combo
Here is a fun one to add into the mix. Essentially you’re getting a combination of core, strength, power, and cardiovascular endurance with this partner drill! Here’s the basic set […]
Partner Training for Better Results
When it comes to recreational activity, traditional strength and cardio programs are effective in a general sense, but can lack in preparing us for the specific demands that these activities […]
Box Jump Burpee Combinations
Snow Day Workout
Now grant it…I’m from Utah and today’s snow conditions are pretty elementary from my experience. So with that being said, this workout will still require some equipment and actually making […]
Rope Tow
Stay motivated by finding your why
I’ve been in the fitness industry since 1994, and I’ve witnessed the same thing. Every. Single. Year. As we near the close of yet another year, and with the holidays […]
Minestrone Soup
I was fortunate enough to receive the official cookbook of Thug Kitchen from a friend of mine a few weeks ago. For those of you who aren’t familiar…Thug Kitchen’s philosophy […]
Burpee and Front Punch Combination
his week’s exercise combines two of my favorites…burpees and punches. Now I know most people don’t care for the first one, but when it comes to straight punches let’s face it…it […]
Turkish Get Up
50 Killer Strength Exercises
Free your mind and the body will follow
Every year people attempt to make improvements but with little to no success. How can this be in the information age we currently live in? There are thousands of articles, […]
Battling Rope Circuit
Got Dumbbells?
Bodybuilding is typically what comes to people’s minds when they think of dumbbell training. Exercises like chest presses, bicep curls and lateral raises using dumbbells are very effective for strength […]
Dumbbell Strength Complex
This is one of my favorite strength complexes that I like to use personally and for clients as well and for a few reasons. One, it hits all of our […]
How important is a training shoe?
We all know the importance of wearing proper footwear when it comes to exercise. However, many of us neglect to give it proper consideration. There is a tendency to think […]
TRX Pendulum
Prepping for a Mud Run!
There has been a tremendous wave in popularity of outdoor obstacle course races over the last several years. Races like The Dirty Dash, The Tough Mudder and Spartan Race bring […]
Hybrid Conditioning Circuit – TRX & Resistance Bar
Cool Fitness Tools to Keep Workouts Fun
Let’s face it. Staying motivated with the same exercise routine can get boring – fast. The human body and mind have a certain threshold when it comes to doing the […]
Consistency and Purpose for Weight Loss Success
Woody Allen once said, “80% of success in life is showing up.” I would argue the same goes for fitness. While the process may be a little more detailed there’s […]
Rest is Critical for Results
For the weekend warrior, motivation to train with intensity is rarely an issue. Whether you’re a runner, tri-athlete, prepping for a Tough Mudder, or just a gym rat, you’re willing […]
Exercise During Pregnancy?
Pregnancy is one of the most remarkable life experiences a woman can go through. I know…ironic coming from a guy. And while I obviously don’t have first hand experience, I […]
I’m Gonna Be on that Wall!
I am a mother of three and as much as I love my babies…I don’t love what they have done to my body! After having the last two close together and […]
Always Late but Worth the Wait!
It all started a year and a half ago. I was looking for a different workout routine that would challenge me and keep me accountable. My regimen in the past consisted of your […]
Fun and Fit!
We started working out at Champion Fitness almost 2 years ago. Prior to Jasonwe thought we could achieve our fitness goals on our own, and felt like we didn’t need to pay someone to […]
Sassy and Fit!
In the past 5 years I have gone through more trainers than I can remember. I was constantly being pushed from one new person to the next and was beyond frustrated with […]
Driven!
I have grown up living an active lifestyle, whether it be the various sports in high school or city league activities on the weekends. Being “fit” was something I wanted, but […]
Search and Destroy!
When I moved to Boise 5 years ago, onlyknowing one person, I quickly fell into a fitness “rut”. I joined a gym but with no one to work out with […]
Wasted… in a good way!
Because of Jason, shirtless guys with washboard abs want to have their picture taken with us. Hahaha…kidding aside, we have been training with Jason for over a year now. During that time, […]
I could do it!
I have always wanted to get into better shape, and after having 2 kids I thought it was time to make it happen. I tried working out on my own with DVDs […]
Danger Never Looked So Good!
I have been training with Jason Wanlass for two years and it has changed my life. My goals were to lose weight, get stronger, and be more stable on my feet. I […]
Striving for Perfection!
“My journey with fitness, body image, and nutrition had been a struggle to saythe least. When I found Jason with Champion Fitness I was in a rut…okay more like a […]
Get more results in less time: High-Intensity Interval Training
Most people’s primary motivation for working out involves weight loss. The original school of thought for optimal results was performing a minimum of 30 minutes of cardiovascular exercise at a […]
Sweet Potato Pot Pie
Sweet Potato Pot Pie Great vegan recipe! Polenta on the bottom, curried lentils in the middle, and yams on top. If you’re preparing this recipe in advance to serve […]
Marinated Tuna Steak
The wife and I had these the other night and they were absolutely amazing! My five year old daughter thought we were eating steak. I have to agree they taste […]
Body Weight Strength Training
BODY WEIGHT STRENGTH TRAINING As the name implies, body weight strength training is a form of strength conditioning focused on building strength solely with the use of body weight […]
Why do I burn?
Believe it or not, but there are days that I struggle to do this…where working out is the last thing I want to do. Running on fumes with little sleep […]
Workout of the Week – TRX Circuit
Perform 3 sets total of this metabolic circuit with only the minimum amount of rest needed.
Workout of the week – Dumbbell Circuit
Perform 3 sets total of this metabolic circuit with only the minimum amount of rest needed.
Workout of the Week – Medicine Ball & Body Weight Circuit
Perform this metabolic circuit for 3 sets total with minimal rest in between sets.
Strength Complexes Get Fast Results
It seems every summer is the same. Life simply gets … busy. Kids are out of school, there are vacations, you’re working more hours and still trying to maintain anything […]
Got Strength?
Full-Body Strength Exercises for a Quick and Effective Workout!
Full-body exercises place an emphasis on multiple areas of the body during one exercise. They are being used more by fitness enthusiasts and are popular for a variety of reasons. […]
Exercise is Key for Treating Fibromyalgia
Fibromyalgia syndrome (FMS) is a pain-fatigue syndrome that affects up to 4% of the population aged 20-60 and 80% of those diagnosed with the syndrome are women (Smith & Barkin […]
Metabolic Conditioning
Most people’s primary motivation for working out involves weight loss. Traditionally, experts suggest doing a minimum of thirty minutes of cardiovascular exercise at a moderate intensity three to five times […]
Tips for Getting the Family Fit
Is seems like only yesterday, a beautiful spring day is already on the horizon and with only 12 hours of daylight to enjoy it. Quickly I inhale my cereal before […]
Determination and Consistency Equals Excellence!
When I started working out with Jason I thought I was in shape. I had finished a few triathlons, ran 10k’s, half-marathons, and one marathon. I had lost 35 lbs […]
Feel Like a Kid Again with these Fitness Games
What image do you think of when the subject of fitness is brought up? Do you envision going to the gym, hopping onto a cardio machine, and zoning out for […]
What Supplements Should I Take?
As a trainer I’m constantly asked about what supplements are the best… particularly for fat loss. Now I’m always a little leery of products with terms like “shredd”…”thermoboost”…”lipozene”…etc. The reality […]
TRX – Single Leg Burpee Pushup Combo
What’s not to love about this exercise? It comes with numerous benefits and brings a total body challenge to balance, strength, power, and endurance! This exercise is great for plyometric […]
The Iron – by Henry Rollins
Few stories have resonated more with me than “The Iron” by Henry Rollins. Henry Rollins is an American spoken word artist, writer, journalist, comedian, publisher, actor, radio DJ, activist and […]
TRX Plank to Handstand
This is one of my favorite TRX exercises. Primarily for it’s challenges to the core and upper body. Before attempting this exercise there are obviously some things that you need […]
What is your Vision?
Too many of us go day to day and simply let life “happen to us.” The reality is we all have the ability to create our lives. If you want […]
Renegade Row
This total body exercise is one of my favorites and has numerous benefits: Increased Shoulder Stability Increased Core Strength Upper Body Strength, specifically in the chest and back Lower Body […]
Brownie Bites
For the brownie bites 3 cups pecans 2 tbsp almond butter 1/4 cup agave 1/4 cup […]
Strength Endurance Training
One of my favorite strength training workouts that I use personally and with clients is Strength Endurance Training. Specifically from NASM, this strength endurance training method is a hybrid form of […]
Flourless Zuccinni Brownies
Won’t bore you will the details…just simply unprocessed pure deliciousness… What you will need: 1 cup almond butter 1 1/2 cup of grated or chopped zucchini 1/3 cup raw honey […]
25 activities that burn the most calories
Clients, friends, family are always curious what exercises/activities give you the most bang for your buck. Here are 25 that burn at least 500 calories per hour. Also, research shows […]
The power of Omega 3
Most of us know the value and benefit of taking a multivitamin. Today’s food lacks the amount of nutrients our bodies need day in and day out. Supplementing with a […]
What do you believe?
With 70% of the American population being overweight and/or obese it shouldn’t come as any shock that countless people want to improve their health and maybe shed a few pounds. […]
Training Tools for Fitness Fast
Many think they don’t have time to exercise…well I’m here to say THINK AGAIN! With minimal resources there is always a way. Recently I did a “Fitness Fast” workshop featuring […]
The 5 keys for fat loss and optimal fitness
People are always in search for the “secret” to weight loss and optimal health. I’ve been in the fitness industry for 18 years now and I’m here to tell you…there […]
Training Ropes
Using training ropes in your fitness routine provides a fun and unique type of training stimulus. The exerciser must train with a continuing velocity by using their arms to maintain […]
Kettlebell Towel Swings
The Kettlebell Towel Swing has quickly become one of my favorite exercises. Not only is it different from most strength movements, but it really is a fun exercise. It’s a […]
Are there Crabs in your Bucket?
“You are the average of the five people closest to you.” Take a moment to think about it. Seriously…take a moment. If you look closely at the five individuals of […]
Fitness Fast with the TRX
When I want to bang out a fast workout, more times than not I go to the TRX Suspension Trainer. In a nutshell, the TRX is a set of […]
Lessons Learned from Spartan
Two days removed from the Spartan Race, I sit here and write with a respectable amount of confidence that I’ve finally washed away all the mud from those “difficult to […]
Fitness Fast – Burpee Combination
This is the first of many posts to come with a “Fitness Fast” theme. Many think they don’t have time to exercise…well I’m here to say THINK AGAIN! With minimal […]
How to do a pre-workout warm up
Many of us know we should warm up prior to exercising, but still it’s often the most neglected part of a workout. Walk into any gym and you’ll see many […]
No Gym? No Problem!
Let’s face it. Getting to the gym this time of year is hard. Kids are out of school, family vacations, business travel, etc. Besides, when it’s 80 and sunny, the […]
Healthy Eating is About Changing Behavior
There are so many diets out there. Paleo, Atkins, The Zone Diet, Eating for your blood type, etc. Each author will make a sound argument for the benefits of their […]
Keep the body guessing with training variety
In order to achieve continued results from a strength program, muscles need to be challenged beyond their comfort zone. Many exercisers know this already. However, often times we limit the […]
Training for Function
Functional training is a training method that has created a lot of buzz over the last decade. Perhaps you have heard the term at the local gym or read about […]
Keep your motivation all year
It’s hard to believe we are almost into the New Year. The best time to evaluate you fitness goals and motivation is right now. Why? Because the overwhelming majority of […]
Combination Training for Overall Fitness
At last the New Year is upon us! It’s the opportunity we embrace every year to finally get back in shape. While our ambition to make this year our best […]
Put yourself on a training plan to meet your goals
If you want success in life, you need a plan. Whether it’s wanting to retire at a certain age or finding the job of your dreams, having a plan is […]
Training tools to add variety to your workouts
It can be challenging to stay motivated with an exercise routine. The human body and mind have a certain threshold when it comes to doing the same thing over and […]
Plyometric training is for everyone
“Plyometric Training”Bounding, jumping, catching and throwing oh my! These are some of the common exercises you may hear of when it comes to plyometrics. But what exactly is plyometrics? When […]
How to (not!) get fat in five easy steps – by Mike Adams
You may think it’s strange to find a “How-To” article focusing on five easy steps for adding fat to your body. You might say that we already know how to […]
Three training principles for fitness success
There are many benefits to resistance training, and many of us make it a consistent part of our fitness routine. Individual motivation can range anywhere from improving athletic performance to […]
Don’t skip the flexibility training
Flexibility training is often the most overlooked and skipped part of a workout. With so many areas to address such as core, strength and cardio conditioning, it can be difficult […]
Adding a warm up can improve your golf game
Does this sound familiar? You have a 10:00 am tee time. The morning has slipped away and you find yourself pulling into the parking lot with only five minutes to […]
The myth of the fat burning zone
I’ve been in the fitness industry for more than 15 years, and it amazes me that this topic still exists. But with cardio equipment makers continuing to display low-intensity training […]
Set up a gym at home
There are many advantages to working out at home. One, it’s convenient. Two, there’s no extra commute or having to deal with the crowds at a health club. And best […]
Trying to get in shape? Try something a little different
The new year is finally upon us! Any shortcomings of years past quickly fade as we vow to make this year our best ever. And if you’re like most, this […]
10 Steps to Making 2016 Your Best Year
If you’re like most people, it’s the same scenario every year. The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full […]
Got balance
There are numerous reasons to participate in a fitness program. For some of us it may be to lose a few pounds and have more energy, while others may simply […]
Why wait when you can achieve results now
After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it […]
Get ready for the slopes before the snow hits
For many of us, that winter chill in the air can only mean one thing – ski and snowboard season is right around the corner. While we eagerly wait for […]
Water is your secret weapon
We often forget about how important water is to exercise performance and weight loss. We work much harder at finding the right foods and the most effective exercise routine than […]
Fitness events take focus off weight-loss frustration
What do you think is the No. 1 reason people begin an exercise program? You guessed it—to lose weight. That is a legitimate goal, but it’s important that your […]
Want to lose weight? Eat breakfast
Most anything we desire in life can be achieved by adapting our behavior to those who have done what we want to do. Whether it’s becoming a top business leader, […]
Feed your need for speed with these athletic drills
Speed and power anyone? Many of us enjoy watching athletes perform amazing physical feats. Whether it’s Usain Bolt screaming down the track during the Olympic Games or Serena Williams hitting […]