How To Get Rid Of Muscle Soreness

Muscle soreness is something that everyone experiences after doing a workout. If you are not experiencing any type of muscle soreness,  it may be time to switch up your workout routine to see more results.

Many people do not push themselves as hard as they can because they are afraid to get the muscle soreness that comes with an intense workout therefore never reaching their full fitness potential.

There are several strategies that you can use to help reduce muscle soreness and when used correctly and consistently can make a big difference.

  When trying these strategies out, we strongly suggest that you test and experiment to figure out what works best for you.

The following bullet points are some suggestions to try • make sure you are drinking plenty of water before, during, and after your workouts. (64 ounces of water per day is a good place to start) • stretching during your workouts and especially after your workouts • using the vibration platforms to stretch on as the platforms will help you to stretch more effectively • using the supplement glutamine can help reduce soreness and help your muscles recover faster • drinking a whey protein shake after your workout can dramatically help your recovery thus reducing muscle soreness • getting enough rest. Sleeping between 7-8 hours a night • reducing cortisol (stress) by using stress management techniques such as meditation or support groups

To set up your FREE personal training session call 801-934-3975 now!

Head Personal Trainer Phil Despain and His Story On Why He Does What He Does


My name is Phil Despain and I am the head personal trainer. My story is I love to train. I love changing people’s lives and I love to teach people how to succeed.

My story is when I was a kid I looked up to my dad and what he stood for. He would tell me stories about sports and success and it would motivate me to the point to where I knew one day I want to be just like him.

This caused me to sta…rt training at an early age. I was 12 years old when I started training. I ran track and I ran at a very high level.

As I started competing for track and doing races, my teammates would ask me for tips on what to do and I found myself giving them advice and really enjoying the process of helping them.

So after I was done with my track career I got into personal training. Some of the stories I could tell would really be inspirational.

Some of my clients have seen life changing results and I am proud to be able to say that I helped them succeed. An example is,  I had a lady who was 62 years old and scared to death of working out in a gym.

Her family really pushed her to start exercising and take care of herself regardless of her fears. She had type 2 diabetes and very low confidence in herself.

Together we trained and I would comfort her during her sessions and encouraged her that she could succeed. She ended up losing 100 pounds in a year and totally transformed her life.

I was so proud of her and our team effort. That is the REAL reason why I am a personal trainer.

I train my team and staff to be the best and to pay attention to their clients so we can change their lives and the world.

My philosophy in training is you have to know why you want to reach your goals and it should be a why that makes you emotional.

There will be ups and downs in your fitness journey but having that strong why and the effort to follow through will make all of the difference.

I want my kids to look up to me and be proud of their dad and what he does just like I did with my dad.

I wish you luck on your fitness journey and know that if you ever need help with training I am here for you.

To join the Gym at Station Park call 801-934-3975

Group Fitness Director Adrienne Jones and Her Story


My name is Adrienne, I am the group fitness director for The Gym at Station Park and The Gym at City Creek.  I am also a personal trainer and I’m passionate about my job!  I got in to teaching group fitness classes when I was a young mother… trying to have an identity outside of my household responsibilities.
I loved teaching immediately and found that as I got more involved in the gym and the fitness industry, I started to discover who I wanted to be.
I had been struggling with self worth and wondering who I was outside of little children and laundry.  As I learned new and different formats to teach in my classes I gained confidence in myself and motivation in many aspects of my life.
I was happier and healthier and stronger!  And I had a desire to learn more and share it with others.
I became a personal trainer because I wanted to help people change their lives like I was changing my own.
I believe that when you have confidence in yourself and who you are, you can do anything.  When you are strong and healthy and fit the possibilities in your life are so much more open and just waiting for you.
My job isn’t about helping people get skinny, its about helping people become the person they want to be.
I have had the opportunity to be involved in many life changes through the years with my clients, but one man in particular remains close to my heart.   I started training *Jim when he was 81 years old just months after he had lost his wife and gone though extensive back surgery.
He relied heavily on a walker and the home health care people that came several times a week to assist him in his daily routine.  He couldn’t drive or take care of his house.  He was lonely and defeated.   Slowly but surely Jim got stronger.  We started with just regaining balance, then moved on to stepping up and down on the stairs.
Soon he was walking with a cane and home health care didn’t need to come anymore.
As more time passed I watched my 81 year old client master the leg press, bicep curls, sit ups and anything else I could throw his way!  He was driving and getting his own groceries, cleaning his house and mowing his lawn.
Fitness for me is about strength and confidence.  Its about laying the groundwork in your life to accomplish anything you set your mind to.
When you face your physical and mental limits and then learn how to push beyond them, you discover who you really are.  I’m the mother of four children, I’m a runner, a teacher, and a trainer because I can and because that’s who I choose to be!
To Join the Gym at Station Park call 801-934-3975

Head Trainer Keelee Kap on Why She Does What She Does


My name is Keelee, I am over the personal training sales at both The Gym at City Creek and The Gym at Station Park. I got into personal training after I finished playing volleyball at Weber State University.

I have always loved being active and pushing my body to reach new goals. I knew it was something I wanted to help other people achieve. The Gym can be an intimidating place if you are not fam…iliar with it.

  I wanted to show people The Gym is actually a great place to take time for yourself and do something that will benefit your health. I enjoy teaching people about the gym and what type of workouts will help them reach the goals they are after. It is so rewarding to watch clients transform and accomplish the goals we set together.

I became a personal trainer because I love teaching people how to live a healthy lifestyle. I am not trying to find a quick fix for my clients. I want to teach them how to work out, proper form, and the best way to live the life they are after. I want my clients to walk away from our training session knowing more about themselves and the gym than they did before we started.

There have been so many clients that I have had the opportunity to work with that have made a huge impact in my life. One woman in particular I worked with had set certain goals to accomplish within one year.

Within that year she was able to lose over 60lbs, drop her body fat below 20%, get off her diabetes medication, and run a half marathon. It was such an amazing experience helping her accomplish the goals. 5 years later she has kept the weight off and is still running multiple races every year. I love that she has stuck with living a healthy lifestyle!

To join the Gym at Station Park call 801-934-3975

Keeping A Fitness Journal

Keep A Fitness Journal

You can’t improve what you don’t consciously and consistently measure and analyze. To improve yourself, you must know your self at your core. You must understand what drives you to feel happy, sad, angry, or fulfilled. This will require some serious self-reflection on your part.

A daily fitness journal can help you discover trends in your behavior so that you can make changes and eliminate self-sabotage. This fitness journal will include three sections: a food journal (more on that in the nutrition chapter), a workout journal (tracking both your activities and your weight/measurements), and a personal journal. In the personal journal section I want you to look back into your childhood and write about the events that have helped shape who you are today.

Think about and write down the events that made you happy and loved and cared for. Also write down the events that have caused you to feel sad or insecure. I want you to write these events down in as much detail as possible including who was there, why you felt the way you did, what you liked or disliked about the event, and what environment you were in.

Consistently write through these events all the way up to your life today. Put some serious thought and effort into understanding how these various events have shaped your personal daily habits in life: exercise, parenting, work habits, and relationships. You may be surprised what you learn about yourself.

Being conscious of your activities and what motivates you to make your choices will keep you away from autopilot living. That’s when you can start to make the necessary adjustments to create the exact environment you need to succeed.

To set up your Gym membership at Station Park call 801-934-3975

How to Avoid Plateaus

How to Avoid Plateaus

I recommend that you don’t follow a consistent routine for more than four weeks before making some changes in activity choice and intensity. And certainly, if you are seeing fewer results, that is an indication that it is time to change things up, also.

The way I explain the plateau to my personal training clients is, I don’t train a 180-pound man the same way I train a 130-pound woman, but the strategy  is the same: switch up your workout program while increasing the intensity. This is true whether you are trying to build muscle mass and get bigger (which is what most men want to do) or build lean muscle tissue and lose body fat (which is what most women want to do).

The best way to get off of a fitness plateau is to completely change your fitness routine and put your body into a “muscle shock” mode. One way to do that is by changing the amount of reps that you do in your workouts. If you usually do sets of 10, switch to doing sets of 15. Or if you usually do two sets of each exercise, increase to three sets. You can also change it up by altering your rest interval. If you usually rest two minutes in between your sets, rest only one minute instead.

Put 100 percent effort and focus into your program. Constantly challenge yourself.

Variety is king, so make sure you don’t fall in love with one style of training. Mix it up for the best results. This applies to weight loss just as much as it applies to bodybuilding.

To set up your Gym membership at Station Park call 801-934-3975


The Basics of Protein

The Basics of Protein


Protein is found in foods such as chicken, fish, lean beef, and egg whites. Each gram of protein equals four calories. For example, if you have twenty grams of protein you would consume eighty calories.

Protein is a useful source of energy. You should eat .8 to one gram of protein per pound of body weight per day. For example, if you weigh 120 pounds you would eat between 96 and 120 grams of protein total per day. This food staple has multiple functions in the body that make it a necessity for healthy living.

If you are specifically looking to bulk up, or increase muscle mass, I would increase that amount. One to 1.5 grams of protein per pound of body weight per day is ideal.

If you are specifically looking to tone up, try to get one gram of protein per pound of body weight each day and make sure it is lean protein (best: chicken, fish, turkey; avoid: red meat and pork).


helps to build and repair muscles in your body. (When you exercise you cause minute tears in your muscles. Protein helps repair those tears. This is what makes you stronger.)

stimulates your metabolism.

repairs, builds, and maintains the body’s cells—including regenerating healthy hair, skin, bones, and fingernails.

supports main organ function, such as regulating the digestive process.

creates antibodies that help fight infections.

Complete proteins are proteins that provide the essential amino acids to help repair and build muscle fiber. Complete proteins are found in animal meat such as chicken, fish and beef.

Incomplete proteins come from plants and legumes such as beans, rice, tofu, and certain vegetables. These provide lower amounts of protein per gram and should be combined together in order to provide a meal higher in protein, such as rice and beans. Incomplete proteins are also higher in carbohydrate content than complete proteins. Vegetarian and vegan diets typically consist of these proteins.

To set up your Gym membership at Station Park  call 801-934-3975

Discovering Your Why In Fitness

Discovering Your “Why”


In order to truly reach your potential and stay motivated for a sustainable amount of time, you must understand your “Why.” Why do you want to better yourself? What motivates you? It’s hard to stay motivated just by telling yourself that you should do better or be better—sometimes that can even be harmful. Instead, strike to your core and feel the reasons why you are doing what you are doing. And then take the time to figure out your “Why”: why you want to better yourself.


It can be hard, but allow your emotions to get involved in this process to get the maximum results. We are driven to do things by emotion. First understand the emotion that has kept you from attaining your goals or the emotions that support negative behaviors. Then you need to give yourself a strong emotional connection as to why you want to change your behaviors.


Ask Yourself:

Who was your role model growing up? And why?

Who is your role model currently? And why?

What makes you feel the most positive about yourself?

What makes you feel negative and unmotivated?

What kind of legacy do you want to leave?

With what kind of people do you associate yourself?

With whom do you want to associate yourself?

Why are you going to make a permanent change in your life?

To set up your membership at The Gym at Station Park call 801-934-3975