What Do You Want From Life?

Defining what you want from life is extremely important in the goal-setting process. Not knowing where you are going is the beginning of a frustrating journey. By clearly identifying what you want to accomplish, you can not only put together a game plan, but you can also begin to get yourself excited about your destination.
Excitement and motivation come from believing you have a brighter future ahead of you. You have to believe.

This is the beginning of a life-changing process—making the decision to better yourself—and most people get excited about the opportunities that lay ahead. The thoughts of being a healthier you should give you the initial motivation that you will need.

If, however, you are holding back due to fear of not reaching your goals, you can get excited by asking yourself:

• How will I feel about myself when I reach a goal that I set
out to achieve?
• How much more confident will I feel when I want to go
swimming or go to the beach?
• How great will it feel to shop for the clothes that I want instead
of settling for clothes that I fit into?
• What exact date do I want to weigh my goal weight?
• What benchmarks can I celebrate along my way to reaching
my big-picture goal?

To sign up for The Gym, call us at 801-934-3975.

Your 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, 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 sign up for The Gym, call us at 801-934-3975.

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 sign up for The Gym, call us at 801-934-3975.

What Is Mental Training?

Mental training is a core function of success in your fitness journey and in your life. It can be one of the most important tools you have. Mental training requires you to dig deep into yourself to understand why you have certain behaviors. Look at what core emotional issues may be holding you back, focus on improving those mental
obstacles, and consciously work to replace negative behaviors with those that help you reach your goals.

If you do the work required—although I know that it can be quite difficult to sift through the basis of negative emotions—you can become not only more fit but see your life change for the better permanently.

Set your mind to support your goals. Change what you tell yourself about behaviors or desires that sabotage your efforts to be healthy. For example, replace the thought of, “I love candy” with “I love feeling healthy and invigorated.”

Start to become very conscious of your inner monologue, the way you talk to yourself and the things you say.
Find positive mantras that support your goals to replace negative self-talk.

Some of the best athletes, actors, moms and most successful people in the world are successful
because they have discovered this missing link. They have trained themselves to believe in their goals and to work as hard as they can and dedicate their life to being the best at what they do.

Like these people, strive to bring your best self each and every day. Understand that there will be setbacks, failures, and mental challenges, but you will persevere and come out on top.

It could be, though, that you have some serious issues to grapple with or that you are in such a mental rut with negativity that you need to seek out a counselor, psychologist, or psychiatrist to help you work through the process. Don’t be afraid to do so. If you really want to become healthy, the mental aspect is crucial.

To sign up for The Gym, call us at 801-934-3975.

Tools for Working Out at Home

It doesn’t matter whether you are training at home or at a gym. The only difference between the two is equipment. Weights like dumbbells and high-tech machines are just tools. They are there to help
you get results, but they are not the only way to get results. So don’t mentally limit yourself by thinking that if you don’t have these specific tools, it is impossible to get results. On the contrary, you can.

If you are going to work out at home, invest in a jump rope, yoga mat, stopwatch, and resistance bands.


Pay attention to the flooring or surface you are on. The reason for this is to avoid putting too much pressure on your joints and tendons. The best flooring to work out on is typically a padded surface
or mat because it will absorb more impact than a hard floor such as tile, hard wood, or concrete. Therefore, if you are working out at home and are doing exercises such as squat jumps, invest in a yoga mat or padded mat for the ground or perform them in an area that will be able to absorb impact.

To sign up for The Gym, call us at 801-934-3975.

Workout Attire

What you wear when you work out makes a difference in how well you perform and how motivated you will be. Look at your workout attire as a uniform. If you are going to make a lifestyle change, how you feel is important. You want to make sure that your workout attire is comfortable, helps you perform better, and gets you in the state of mind to push yourself.

Never wear clothes that don’t breathe, like jeans, or clothes that aren’t appropriate to movement, like dress shirts. Also avoid wearing inappropriate footwear like boots. And leave the jewelry at
home, as it may either break off, get dinged, or get lost.

You don’t have to spend a lot of money on these items, but I recommend that you don’t wear stained, ripped, and worn-out clothing. Feeling good about the way you look when you work out can have just as much of an effect on your productivity as it does in the office. Your workout attire is an investment.

When choosing a workout uniform, be sure to purchase multiple types of clothing and outfits so
that they are readily available for you to use each day. You want to minimize the chance of
not working out because your uniform is dirty. I would suggest purchasing anywhere from three to six different outfits to match the amount of days that you are going to work out.

The uniform should consist of comfortably fitting shorts or exercise pants, athletic top, and gym
shoes. The shorts or pants should not make you feel self-conscious about your body. Be sure your clothing is neither too baggy nor too tight.

Your workout shoes are the most important things you wear as they will be used on a daily basis. They should fit comfortably and have good soles. Try several different types of gym shoes on to see
which ones fit you the best. Do not rely solely on a brand name of shoe. Everyone has different shaped feet and arches, therefore some shoes will be better for you than others.

To sign up for The Gym, call us at 801-934-3975.

Strengthen Your Lower Back With Supermans

If you need a low impact exercise for your lower back then you should do the exercise called supermans. This exercise is designed to target the lower back and you want to make sure that you are controlling the movement and doing it slowly so you can feel the contraction of your lower back.

D0 sets of 15-20 reps and do 3-4 sets to start out with. To set up your gym membership at The GYM at Station Park call 801-934-3975 today!

Work Your Hamstrings With The Step Up


When you are doing the step up you want to make sure that you are really focusing on pushing through your heels to really activate the hamstrings. Also you want to have all of the weight on the leg that is on the bench so it is doing all of the work instead of using the leg that is touching the ground for momentum.

For maximum benefit do the exercise slowly and under control so you get a full range of motion movement.

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

Assess Your Fitness Level

Assessing your baseline, or starting point, includes measuring body fat, weight, height, body mass index, and your current fitness levels. You will need a body fat tester, a scale, some measuring tape, and a heart rate monitor.

Body Fat

There are a number of highly expensive and scientific means to measuring your body fat level, but the cheapest and easiest ways are to:

• borrow a body fat tester at your local gym or university athletics
• purchase a body fat tester online or at a sporting goods store,
• buy a scale that measures body fat,
• pay a personal trainer to do a skin-caliper test, or
• ask a doctor to measure body fat.

Recommended body fat percentages according to the National
Academy of Sports Medicine:

Female Fat Percentage

Essential Fat3 10-13%
Athletes 14-20%
Fitness 21-24%
Acceptable 25-31%
Obese 32%+

Male Fat Percentage

Essential Fat3 2-5% (Percentage of fat required for a man to maintain his health)
Athletes 6-13%
Fitness 14-17%
Acceptable 18-25%
Obese 25%+

Body Mass Index

The body mass index (BMI) is a way to assess your body-fat levels by using your height and weight. It is not the most accurate means of measurement, as it can misinterpret a 200-pound bodybuilder with eight percent body fat as obese, but it helps with an overall understanding of where your body is in accordance with other “average” bodies.

My position on BMI is similar to my beliefs about body weight. I don’t want to say that it isn’t important, but be sure to look at all of your statistics to analyze the success of your program. And remember:

• You are assessing how to develop a program for you, not anyone else You are assessing a baseline to help you measure your progress, you are not assessing your value as a person.

BMI = (your weight in pounds x 703)
÷ (your height in inches
x your height in inches)

For example, if you weigh 120 pounds and are 5 ft. 3 in. (63 in.) tall:

(120 x 703) ÷ (63 x 63)
which is
84360 ÷ 3969 = 21.3

BMI statistics

Underweight: BMI less than 18.5
Normal: BMI 18.5 – 24.9
Overweight: BMI 25 – 29.9
Obese: BMI 30 +


Some standard measuring points to track your progress are around your:

• neck
• upper arm
• chest
• hips
• mid thigh
• calf

Your measurements will be one of the best gauges of your progress, as body weight can be misleading. You may lose fat and gain muscle and not see a change in the scale, but because muscle is leaner (taking up less volume) than fat, you will see changes in your measurements.

When measuring your body, it is important to have the same person take your measurements every time and/or write down the exact locations where you took your measurements. For example, if you took your measurements for your legs six inches down from your hip, then be sure to mark that down on your progress sheet in order to keep your measuring consistent. A mistake that is made by many trainers and individuals is if you measured six inches from the hip one time and then ten inches from the hip another, you may end up with results that aren’t relevant to the actual changes in the body shape.

Heart Rate – Baseline Test

The purpose of the heart rate test is to see how well your heart responds to cardiovascular exercise. Before you begin, take your resting pulse. Then, take a ten-minute brisk walk on a treadmill or on a level plane. Afterward, take your pulse again at one-minute intervals for a few minutes (or just until it returns to your resting
heart rate). This is your rate (speed) of recovery. The faster your
body returns to your resting heart rate, the more conditioned you are.

This will be your baseline and is a great measurement tool. Each day, week, and month you can track your progress. The goal is to have your heart rate recover faster after workouts. That will be the sign that you are getting into better shape.

To sign up for The Gym, call us at 801-934-3975.