Down 55 pounds and counting on this life changing program


Accept The Challenge

Change Your Life

Lose Fat and Build Muscle

In this program we WILL  transform you to have the lifestyle you have always wanted by design. The keyword here is “design“. Learn the success habits that not only get the results that you want but keep them FOREVER!!

Wouldn’t  you like to feel confident, young, and energetic again?

Wouldn’t it be nice to be a role model to your friends and family?

Just imagine yourself 12 months from now… perfect dream body, the energy of an 18 year old, a brand new wardrobe, a promotion at your job, and a rekindled passion at home.

You have one life and you get one opportunity to live it to it’s fullest. You deserve the very best in your life but the only person holding you back from getting what you want is…. yourself.

It is time to give yourself permission to succeed and not feel guilty or selfish about taking care of YOU. It only makes sense to focus on yourself so you can be the happiest you can be and that will immediately transfer to every aspect of your life.

Plan on taking charge of your life RIGHT NOW and get a complete lifestyle redesign and makeover. This program is designed for the person who is sick and tired of being sick and tired and wants to make a change now!

Why not you?

If you join this challenge we guarantee that you will not only get the results that you want but you will be a completely different person one year from today. The transformation/lifestyle redesign includes

  • Minimum of 3 sessions a week w/personal trainer
  • Weekly personal weight training and cardio plans
  • Weekly nutritional challenges
  • Food journal
  • Progress Photos every two weeks
  • Weigh-in and measurements every three weeks
  • Full body composition scan every three weeks
  • Public progress videos, photos, goals,  and achievements

If you already have a personal trainer ask them how you can upgrade your service to join this lifestyle transformation. We absolutely promise that if you join this program it will change your life and you will thank us forever.   Click the button below to start your NEW LIFE!

In order for you to qualify to join this challenge, you must be able to commit to the program and follow everything that the personal trainer recommends. You do not need to be a member of the gym and if you are currently not a member you can do a free personal training session to see if you like the gym. We ONLY want serious clients for this challenge. To get started or to learn more information fill out the form below now!

We have 5 spots available left for the ELT program so if you are looking to get life changing results like this fill out the form below. We will even give you a FREE trial of the program.

Fill out my online form.

How to do a bicep curl correctly


Myths about Fat Loss, Weights, Cardio, and The Truth on How to Get Lean

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If you are looking for some help with your fitness goals set up your FREE Fitness Assessment by emailing [email protected].

In the fitness assessment we will go over your goals, come up with a game plan for your goals, put you through a sample workout based on your goals, so you know EXACTLY what you should be doing.

Email [email protected] to get your FREE session set up today.

How to Set Goals and Reach Them Interview with Head Personal Trainer Phil Despain

phil and greg

Healthy Grocery Shopping

Grocery shopping must be done with intent. Prepare a list of healthy foods to purchase, don’t browse. Must junk food choices are impulse purchases.
Half of the battle against eating junk food is fought at the grocery store. If you don’t buy it, you don’t bring it home and it isn’t there to eat. It’s okay to have a few junk foods in your house—everyone needs a treat now and again—but only buy them in small quantities. Don’t keep too many high-calorie, low-nutrition snacks on hand. And don’t use your kids as an excuse to buy cookies and candy. In fact, if you have kids, all the more reason not to buy junk food—they need healthy choices for snacking, too!

Never grocery shop when you have an empty stomach. When you’re hungry you are more likely to buy foods that won’t support your fitness goals.

When grocery shopping, visit stores that have a wide range of choices of organically grown fruits and vegetables, grass-fed beef, fresh fish, and chicken that haven’t been treated with hormones. The labels on these foods will be marked to tell you if they are organic or not. Organic foods are not grown/raised/produced with chemicals, preservatives, or additives. Although it does cost a bit more to buy organic products, I can’t think of a better investment than your food. You are what you eat.
Your grocery list should include fruits, vegetables, leans meats, whole grains and oats, water, olive oil, and some healthy snacks.
To sign up for The Gym, call us at 801-934-3975.

Action Steps to Replace Self-Sabotaging Behaviors

When you answer those questions and see patterns of eating behaviors that work against you, cultivate replacement behaviors that directly address the root problem. For example, if you normally eat when you are lonely or bored, make a date with a friend to do something together that allows you to bond with the other person—like taking a walk. Try to plan activities in advance during the hours you tend to be most vulnerable to overeating. Some alternatives to eating that my clients have found helpful include:

• Learning how to play an instrument
• Joining a book club
• Learning a new skill
• Dating
• Spending time with your spouse or children
• Attending sporting events or concerts
• Practicing a hobby that requires your hands to stay clean or keep busy, such as sewing, crafting, or building models (or anything that keeps your hands too busy to put things in your mouth!)

Having a hobby can be an especially helpful diversion from mindless eating. It can often be done with family or friends—allowing time for socialization—but can also fill quiet hours for those of you who might otherwise find yourselves midnight snacking.

The objective is to find anything you can do to improve yourself and replace former self-sabotaging behaviors. Maybe you will even fall in love with your new endeavor and find another new passion!

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

Food Journal

Start a food journal. It’s essential to be honest and use great detail. This can be as simple as keeping a notebook in your kitchen or workplace, or updating a note on your PDA, or entering thoughts on a calendar. There are also websites such as,, and, as well as plenty of easy-to-
use apps that allow you to track food intake. You can also make it a section in your fitness journal.

Whatever software or system you use, just remember to find one that lets you track your emotional state at each
meal. This can be an important component of whether a fitness program works or doesn’t work. Also, choose software or apps that make sense to you and keep the process simple.

In your food journal, focus on more than just calories.

• Be sure to give the date and time of each meal.
• Write what you are eating before you eat it. Doing so will make you pay attention to what you are about to put into your body and will make you more conscious of your decisions, which usually leads to making healthier choices.
• Write how you are feeling at the time of your meal. When you document your behavior in connection with your emotions, some surprising correlations can be found.

Each morning, take a look at the previous day’s entries. You may start to recognize trends. Is there a time of day that you find you are susceptible to overeating or making poor choices? Are you seeing certain emotions connected to eating certain foods? Watch for trends of negative feelings involved with eating or that cause cravings to eat. Ask yourself:

• Do I eat because I feel lonely, sad or depressed?
• Do I eat as self-punishment for not looking the way I think I am “supposed” to look?
• Do I tend to eat when I am bored?
• Do I eat to avoid loneliness? Do I see meals as a social event?

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

Food and Emotion

Take a look at why you are eating, what you are eating, and when you are eating. How do you feel emotionally before you eat? What is your relationship with certain foods? Take time to analyze your food habits before you start to make changes in your lifestyle. If you don’t understand your current lifestyle, the fitness and weight-loss
strategies that you employ may not work, or the results won’t last long-term. How you relate to food is just as important as what you eat.
One of my clients, a healthy and fit executive who had exercised his whole life, struggled to reach his fitness goals, regardless of his dedication in the gym. He was a healthy eater: he always ate whole grains and fresh vegetables, he never smoked, and he didn’t drink alcohol or even carbonated drinks. He shied away from anything resembling junk food. Yet, as he had approached his mid-forties, his waistline continued to
In exploring his nutrition and food habits we identified two important issues. First, while he only ate healthy
food, he ate a lot of it—often 3,000 calories a day for someone who should have been eating no more than 2,200. Second, he had a strong tendency, when stressed, to snack on (although healthy) high-calorie foods like almonds and pistachios. I had to explain to him that the only difference between a man who consumes 3,000 calories of good food each day and a man who consumes 3,000 calories of junk food, is that one guy feels a lot better than the other.  However, both individuals will be overweight.

Identifying triggers and causes for his weight gain helped him better control his eating habits.

For many people like my client eating can be a way of dealing with anxiety and stress. This isn’t just a mental or emotional issue, it is a physiological one: food has the power to influence how we feel. Sugar increases serotonin levels, and serotonin makes us feel happy. When we are stressed, we want to feel happier, so we crave sugary
foods to increase serotonin. This makes you much more likely to eat unhealthy foods, even though logically you know you shouldn’t.
Keep in mind as you work to make changes in your diet that feeling stronger through eating well also increases serotonin. As you work to make yourself healthier, you will also be making yourself happier. You can create serotonin on your own without turning to the sugary food to do it for you.
Another client told me the personal struggle she had with food addiction because of certain traumatic losses in her life. The easiest way to deal with the continuing feelings of guilt and anguish caused by these losses was to eat. She felt that food was the one thing she could count on to be there for her.
Because food was such an emotional hot button for her, no amount of diets or personal trainers could change her weight. She had to work on solving the underlying issues that caused her overeating before she could make real changes to her eating habits.

It wasn’t until she sought help from a licensed therapist that she began to see real progress with her fitness and weight goals.

To sign up for The Gym, call us at 801934-3975.

Supplements Specific to Bulking Up vs. Toning Up

When building or toning muscle you want to make sure you are getting all of the vitamins you need. Consider taking a multi-vitamin. Also, for both processes you want to build lean muscle tissue. For this I recommend:

• Whey protein and casein protein help the body to rebuild the muscle tissues that were broken down during the workout. Take protein before and after your workouts.

• Fish oils help the body to recover and help to keep the body in a muscle-building state. Take fish oils throughout the day as per the directions on the bottle.

Other supplements that I have found specifically helpful with the bulking up process:

• Creatine, in particular, helps with bulking up because it provides more energy for lifting heavier weights and helps you recover from short bursts of intense exercise. Take creatine about two hours before you lift weights.

• Glutamine is a great supplement for helping your body recover. Take glutamine before and after your workouts.

A Note on Fat-Burning and/or Weight-Loss Pills

I get a lot of questions on the effectiveness of various fat-burning pills—whether they work and whether they are safe. A majority of fat-burning pills are mainly caffeine pills. Those that are can provide an energy boost if taken before your workout, but others have ingredients that can over-stimulate your heart rate, such as ephedra. Before ever taking any of these kinds of supplements,seriously consult with your physician. My personal recommendation is to stay with more natural products and get your heart rate up the old fashioned way: good hard work!

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


Supplements can be added to your nutrition program but they are just that: supplementary to a good diet. Don’t rely on them too much. Get your nutrition from whole foods first, supplements second. Supplements can help you reach your goals but stick with the ones that have been highly researched and have some data backing them up.

There are pros and cons to using supplements, and most are not regulated by the Food and Drug Administration, so choose wisely before purchasing them.

I have used each one of the following supplements personally as well as suggested many of these to clients. Research the brands and check with your doctor about both the supplement itself and how much you are interested in taking.

• BCAA supplements—used for recovery and keeping the body in an anabolic state

• Casein protein— protein shake derived from milk; great for preventing a catabolic state (muscle wasting)

• Creatine—used for ATP production (energy); it helps to replace the energy that is used when you weight lift or do sprinting activities, so you can train at higher intensities

• Egg protein—eggs are considered one of the most efficiently absorbed proteins available

• Essential fatty acids—multiple sources of fats that help regulate hormones and increase fat burn

• Flaxseed oil—source of healthy fat that can help to regulate hormones and increase fat burn

• Glucosamine and chondroitin—help with lubricating joints and are helpful for people who suffer from stiffness

• Glutamine—amino acid used specifically to help with muscle recovery; a natural precursor to human growth hormone

• Green tea—great for fat loss and adding antioxidants into your diet; can aid recovery after a workout

• Multivitamin—helps to balance out nutritional deficiencies

• Omega 3-6-9 oil—fish oils that help the body burn fat, regulate hormones, and may aid cognitive function

• Plant protein—protein shake for vegans and vegetarians

• Protein bars—quick snack used to replace granola bars with higher protein content

• Rice protein—protein shake that is good for lactose-intolerant individuals

• Soy protein—protein shake that is good for lactose-intolerant individuals

• Whey protein—protein shake derived from milk; can be used as a meal replacement and/or post-workout supplement; considered a fast digesting protein

• ZMA—great for muscle recovery, sleep agent, and keeping the body in an anabolic state

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