Hamstring Curl with Bosu Ball

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How to do a seated back row

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ABC 4 Utah The Younger You Challenge at The Gym

Take a look at our Younger You Challenge that we are doing with ABC 4!

Good job Carlo…..Keep it up!

Here is another one of our clients that is just making things happen while he is at the gym. He is dedicated and showing us all that weight training and fitness is a way of life and no matter what your goals you CAN change your life by just making a decision to do so! Keep it up Carlo we are loving the fact that our members are getting so involved with our program and showcasing their skills.

It truly is motivational even to the staff and trainers!

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Learn about Our Personal Trainer Kelsey Oram and her story!

kelsey oram

Experience: 8 years group training, 3 years personal training
Areas of Expertise: Core Strength and Flexibility
Certifications: Aerobics and Fitness Association of America- Personal Training, Balanced Body University Pilates Instructor
Sports & Activities: Running, Weightlifting, Skiing, and Figure Skating
Favorite Quote:

My Story :

My name is Kelsey Oram, I am a Personal Trainer and Pilates Instructor at The Gym at Station Park. I am also the proud mother of an adorable 5 month old girl! My fitness started when I was young with 14 years of competitive figure skating and continues today with functional and fun fitness. I have used fitness to heal from past injuries, both mental and physical. My passion for helping others began 8 years ago when I decided I wanted to help Figure Skaters avoid injury and gain strength. I have worked with countless people from different backgrounds and my passion for helping them continues to increase.
While pregnant with my daughter I continued my physical fitness (not easy!) and since she’s been born I have continued with my fitness and a healthy diet. It has been an incredible and at times a difficult journey. I now have a brand new passion for helping moms stay healthy through pregnancy and post-pregnancy!
I absolutely love helping others transform both mentally and physically. I love lighting a passion for fitness, and seeing my clients find the fun in physical activity is one of the most rewarding experiences for me.
I have found that for me and my clients, fitness is a journey that is difficult and rewarding- just like life. Pushing past limits and exploring places where you never thought you’d be is an incredible part of my job. I feel honored every day to work with such amazing people who accept my challenge to change for good.
Favorite Quote:
“You have always been beautiful. Now you’re just deciding to be healthier, fitter, faster, and stronger. Remember that.”
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Watch One of Our Personal Training Clients Carson “The Rock” Jensen

Personal Training is about changing and improving the quality of your life. Everyone can use a push and when you have the right push there are no limits to what you can achieve. If you want to test drive what it is like to work with a personal trainer then fill out the form below!

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Learn this counter-intuitive tip for Fat Loss

Burning the Fat

By Matthew Rhea, PhD

The most common goal among exercisers is weight loss…actually fat loss, but that’s semantics.  Gaining body fat seems way to easy and losing way to difficult.  Combine our inactive lifestyles with calorie dense foods in our society and that’s a recipe for obesity.

Unfortunately, once the body stores fat, it is a challenge to get rid of it.  Because the body has several different energy systems, each with a specific function for fuel supply, we have to create the right environment for fat to be used for energy.  And, since there is a lot of energy in stored fat, we have to do a lot of the right amount of exercise to burn it off.

Diet is important in this process because we have to prevent excessive calories from entering the body in order to tap into the fat stores instead.  So limiting calories, preventing too much fat intake, and staying consistent with your diet is a must!  Once calorie intake is lowered, and once activity levels are increased, we start to see consistent negative caloric balances…meaning we are burning more calories than we take in each day.  That’s the key to weight reduction.

We can do several things to increase the effectiveness of our exercise routine toward fat utilization, and although it is rather small effect, over time it will add up.  First, incline training has been shown to increase the amount of fat being utilized by the body due to a slower pace but a higher intensity from the incline.  This requires a large amount of muscle tissue, which burns more calories than flat ground walking, but the pace is slower than running so the body can use more fat for energy. Incorporate incline walking into your exercise routine 2-4 days per week for 45-60 minutes.

Next, avoid drinking sports drinks during exercise.  You’ll quickly drink as many calories as you burn during a workout resulting in little weight loss.  Also, try and avoid eating food for 90 minute post-workout.  As you use the energy stored in the bloodstream, liver, and the muscle tissue, the body will need to restore that energy.  If you eat after a workout, blood sugar will go up and the liver and muscle will simply use that to restock energy.  But if you don’t eat anything, the body will open up fat stores instead.  So wait a while after a workout before you eat something.

Get that diet figured out….use incline walking…and avoid sabotaging your exercise by drinking calories or eating right after a workout.  Follow these tips and your exercise efforts will contribute much more to your weight loss goals.

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Are You Ready To Feel Alive Again?

Watch this video and then then schedule your FREE Fitness assessment below

Can you see how personal training can help you get to your goals faster? Just imagine the way you will feel 12 months from now when you finally made the decision and had some urgency that your goals just could not wait any longer. Imagine no longer wanting to be a better parent, better spouse, better employee but actually being the best version of yourself.

Imagine feeling so excited about your results and the changes that you have made that you cannot possibly go another day without ranting and raving to all of your friends how great you feel. Imagine loving yourself again and how you look in the mirror knowing that you finally did something about your life.

Personal training will help you see your life in a totally different way because as we all know we only live once and the most important thing that we have on this earth is our health. Without our health there can be no happiness and true satisfaction.

I recommend that you fill out the form below as soon as possible so we can schedule you in for your FREE fitness assessment. We have 14 trainers male and female who can cater to your needs and are available to help you out at any hour. Fill out the form below to get your assessment.

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Benefits of Personal Training For Women

  1. You will be able to tighten and tone those trouble areas that you want to get rid of such as the inner thigh/outer thigh, lower ab area, and back of the arms.
  2. You will feel safer and more comfortable in a gym setting because you have someone there to support you and make sure you are doing everything right and with good form.
  3. You will have your workout plans structured for you so you are not in the gym guessing on what you should be doing based on your goals.
  4. You will get a nutrition plan so you know exactly what foods you should be eating and not eating and when.
  5. You will get a workout plan for your off days you are not with a personal trainer so you are ALWAYS on a structured and detailed program.
  6. You will get educated on what exercises you should be doing for the long term so one day you know exactly what to do and when to do it to achieve the long term results that you really want.
  7. You will have someone there to support you when you feel like quitting and give you the motivation you need to keep pushing because you are worth it.
  8. You will be able to be a better mom because you will have more energy to give back to your kids and your spouse.
  9. You will be able to fit better into those jeans and wardrobe that you have so you can feel more confident and less self conscious.
Get your FREE Women’s Fitness Assessment by emailing [email protected] or clicking the link http://bit.ly/womenspt

Everyone Starts Somewhere…My Journey From Beginner to Becoming A Group Fitness Instructor and Personal Trainer

email- taadaa@live.com

“My name is Tish Adamson. I am a group fitness instructor and personal trainer here at The Gym at Station Park. The road to this point in my life has not been an easy one. I started my fitness journey weighing just over 300 pounds. I was tired, miserable and depressed.

Everyone in my family had weight problems so I figured I was destined to be overweight my whole life. One day I put in an old exercise video and realized…this isn’t so bad! It didn’t take long for me to be hooked on exercise!

However, though I truly enjoyed the high I got from fitness, it was a long road to health with physical and mental challenges along the way. As I saw positive changes within myself, I realized I wanted to share my love of exercise with others in the hopes that I could enrich their lives as well. I lost a lot of weight…but the reward of helping others has been my greatest accomplishment.

I have now been teaching group fitness classes for 17 years.  What a total blast it has been! I have seen countless lives change as people realize their own strength and become empowered to reach their goals. I’ve seen confidence and strength grow and doubts diminish.  I feel so blessed to be a part of that change in people!

I want our members to know that times get tough. Life throws you curve balls. But you can never, ever give up. I was diagnosed with Multiple Sclerosis almost seven years ago. There are days when I literally don’t know how I am going to get out of bed, much less exercise.

There are days when the pain is terrible or I am very, very sick. There are days when I have no strength and stumble when I walk. The medications I take for MS make me gain weight and I have to constantly remind myself that I am still fit and healthy on the inside, even if it doesn’t always show on the outside! It is challenging to be the instructor who has to modify things due to my illness and doesn’t always “look the part”.

But the reality is that exercise has saved me. My classes and clients are literally one of the main reasons I get up and keep fighting! Not everyone who comes to The Gym is in perfect shape, or has the perfect body. Not all of us are in perfect health. All of us have trials and hardships to overcome. All are welcome here! What a blessing it is to have a team of people here at The Gym that care about you and want you to succeed!

Remember, True champions are the ones who get back up…even when they can’t.”

I am looking to help clients who may have had the same struggles I have, so if you would like a FREE fitness assessment by me please email me ([email protected]) and I will get you scheduled. You do not have to be a member or already be in shape to take advantage of this. In the session I will educate you and make you feel comfortable with everything we will be doing. I look forward to helping change your life.

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Super Charge Your Results

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How to Use Supplements to Lose Weight and Get In Shape

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How to Make Nutrition Easy

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How to Overcome Muscle Soreness

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FREE Fitness Assessment

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How to Lose Weight and Inches With Weight Training

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How to Burn More Calories In Less Time

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What to Eat For Your Pre Workout Snack

Normally people will tell you to fuel the body strictly with a protein or carb source. That’s not a bad idea, but at the end of the day, eating one food source over another isn’t going to increase or decrease your performance.

That being said, sticking to a more nutrient dense food is a smarter choice if you’re looking to take care of your health and improve your energy.

Rule #1 is to go with something that won’t upset your stomach. For me, bananas are a no go lol. For others that may be milk. Rule #2, make sure the food you choose is going to help you work towards YOUR specific goal.

Since you’re looking at increasing energy, berries (or any type of fruit) with a protein shake would be a great idea. The fruit is what is going to give you the initial burst of energy. The protein source is what is going to help you power through your workouts and keep you fuller longer. Rule #3, eat your pre workout food in the right PORTION size that is conducive to your specific goal. Serving size is everything.

Choosing the pre workout food is up to you, but here are some popular combos:
Peanut butter and banana, fruit alone or with string or cottage cheese, grits and tuna (my personal fave), eggs (or egg whites) and oatmeal, avocado and turkey slices, veggies and string or cottage cheese, greek yogurt. I suggest you eat the pre workout food 30-60 mins prior to your workout. You should feel energized and not weighed down by what you eat.

To get a FREE fitness guide and FREE day pass click here —>http://eepurl.com/bau3Aj

Misconceptions on Fitness

Free personal training assessment

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quick and easy ab routine

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how to correctly do a bicep curl

8 weeks and 55 lbs down!!

check out this amazing transformation story

Accept the ELT challenge today

Make 2015 your year

Start your new year off right

Avoid Plateaus and Keep Getting Results

Fitness E-Book – http://bit.ly/1wacMho

How to avoid Plateaus and Keep Getting Results! Most people get stuck when it comes to continuously seeing the changes they want and the reasons for that is they are not switching up their workouts often enough causing a plateau.

Build the Tight and Toned Legs You Want With This Leg Workout!

Leg Workout Tips

How to have the legs you have always wanted

You may be wondering how to get the legs that you want so you can be less self conscious about them in your shorts or pants. In this video we will show you the specific exercises you can do to tighten and tone up your legs.

The key with training your legs is to make sure you are flexing your leg muscles on every rep and making sure that you are choosing the heaviest weight that you can do with good form so you are shocking your body to change.

Don’t be afraid to bulk up when you are lifting heavy because unless you are eating more calories than you are burning the heavy weights will actually help you build lean and toned muscle tissue.

Push yourself on the exercises and if you need help… schedule your free fitness assessment by clicking the button below!


New Member Orientation

Join our gym and get a new member orientation where we will go over all of your fitness goals and help you come up with a game plan to help maximize your results so you can look and feel the best you have ever felt.

If you are currently not a member and you are thinking about joining the gym then take advantage of this new member orientation to get a feel of what it is like to workout in our gym. Sometimes it is best to test drive your membership before you go all in and sign up. In the session we will go over some of the biggest fitness myths that have been told over and over again and teach you how to make sure that you are doing all of the right things so you don’t waste any time or energy.

Also if you have questions about how much cardio you should be doing or what are the right foods to eat for your goals then plan on getting your questions answered. You should leave this session feeling much more educated and confident on how to reach your goals than you ever have before.

To request an appointment email [email protected]

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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.

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How to build a bigger chest and arms and impress your friends with your new and improved size


Build a Bigger Chest and Arms

You may be wondering how to build up your chest and arms up more. Maybe when you look in the mirror you are noticing that your chest is not as full and defined as you would like it. Or when you are wearing your tank, you wish that your arms had a little bit more size to them. Wouldn’t it be nice if you could fill out your shirt and have all of your friends notice just how much size you have put on in the right places.

We hear a lot of men say that they would love to put on more muscle on their body and that they are not looking to be bulky like those bodybuilding magazine guys… but let’s face it most guys would like to have a little more muscle on their body and feel more alpha. Think about the confidence that you would feel by adding those extra few inches on your arms and chest.

There are numerous studies that show that men who are more confident have better relationships, advance more in their careers, and overall have a better quality of life. Think about how you felt when you were in your early to late teens. The energy, confidence, and power that was there was something that I am sure you would love to feel again. So if you are looking to increase the size of your chest and arms there are a few things that you are going to want to do.

  1. increase the intensity in your chest and arm workouts
  2. train your chest and arms more often during the week
  3. choose exercises that hit different angles
  4. switch up your arm routine every few weeks
  5. have a muscle/mind connection with your lift

To take advantage of your FREE CHEST AND ARM Audit fill out the form below 

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How to MELT THE FAT off your stomach so you can feel sexy and confident again


Melt the Fat Off Your Stomach

So you can feel sexy and confident again

You may be ready to make a serious change in your life. It is time that you finally start getting the results you want by taking control once and for all. Hopefully, you remember the days when it was easy to fit in your clothes and you felt confident and sexy.

You did not feel self conscious or think that you looked fat and out of shape in your clothes. Instead, your self talk was positive and you were more focused on the other things going on in your life as opposed to your insecure inner self talk.

You know, the self talk that is telling you that you are not in shape enough, fit enough, or sexy enough. I am sure you get annoyed and frustrated by having to not only be the perfect wife, mother,employee and fulfill all other responsibilities that you have in your life but also to have the pressure of looking perfect as well.

Davis County can have high standards and your competitive spirit can get the best of you if you don’t control it. With all of the pressure to look better than ever even after having kids, running a family, while being attentive to your husband’s needs here are some tips to melt the fat off of your stomach so you can go back to being happyhealthy, and confident again.

  1. focus on quality of reps instead of quantity
  2. exercise all parts of your abs not just the center
  3. mix and match exercises between weighted abs, cable, and medicine balls
  4. rest less in between your sets to increase intensity
  5. eat the right fat burning foods


 For your FREE LIFE CHANGING Personal Training Assessment fill out the form below! 

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How to Stay Motivated

Photo courtesy of Pixabay.com

It’s easy to get all excited about fitness when you’re just beginning, but what happens down the road when/if you start hitting plateaus, seeing less progress, and the “newness” of working out wears off?  That’s when you dig deep to find some motivation.  Here are so tips on how to stay motivated to exercise.

Change up your workout program:  Every 4 to 6 weeks or whenever your program gets stale or too easy, change it up.  Swap out exercises you don’t particularly like or you’re tired of and replace them with fresh, new ones.

Change up your workout music:  If the same songs keep coming up on your Ipod you might get bored.  After the first 10 to 20 listens, your favorite playlist can get old.  Every now and then, refresh your workout playlist with new songs that energize you. 

Distance yourself from negative people:  Leave the negative Nellie’s behind and surround yourself with people who are upbeat and supportive of your fitness journey.  This doesn’t mean you have to ditch your long-time friends or your family just because they aren’t jumping on the fitness band wagon with you.  It just means you may want to distance yourself from those people and spend more time with the supportive ones.  As with any life change–from smoking cessation to giving up alcohol–you need to separate yourself from those buddies with the old habit you want to break, especially if they aren’t supportive of your new lifestyle.

Make friends at the gym:  Gym friendships can be great for motivating you to hit the gym, because you don’t want to let them down by not showing up, or simply because having a gym buddy can make working out more fun.  But those friendships can also help others.  There are charity events, such as 5K’s and bike rides, happening throughout the year.  Get together with your gym buddies, train, challenge each other, form teams, get out in the fresh air, help a great cause, and have fun!  Don’t feel like competing?  That’s okay.  Team up to volunteer at the event instead.  Pick a task requiring a lot of movement, standing, and so on to help you burn more calories while providing a service.  Keep your eyes and ears open for events in your area.
Keep a fitness journal:  Have sections in your journal for weights/measures, food intake, exercise, positive affirmations, comments, and so on.  Make it personal.  Record compliments you get from loved ones and strangers alike, your weight, healthy foods to try, new exercises you’d like to introduce into your program, and so on.  Look back now and then to see how far you’ve progressed and where you need to improve.
Create a vision board:  A vision board helps you organize your goals–what you want out of your fitness program, life in general, or any number of aspects of your life–made with poster board and magazine cutouts, PowerPoint, or Pinterest, to name a few.  Do it however you want. Let’s take fitness, for example.  You could have a Pinterest board for your goals and how to get there, another with fitness tips, another for your favorite exercise demos, another board for clothes you’d like to get when you lose weight, and another for positive affirmations.  Keep checking your board (s) and reorganize as needed.
Set SMART goals:  Make sure your goals come from way down deep inside and are:

  • Specific:  Decide why you want to lose weight and how you’ll get there. “I will lose 20 lbs. by November 15.”
  • Measurable:  This goal above is measurable.  You’ll weigh yourself regularly and be able to see if you’ve lost 20 lbs. by November 15 or not.
  • Attainable:  Take into consideration your fitness level, health issues, work, family, community involvement, and so on.  What can you physically do and where can you fit it into your schedule?  It’s fine to squeeze in 10 minutes of exercises 3 times a day to get the recommended 30 minutes.  You don’t have to be a superman or woman, shoving aside everything else in your life to exercise for hours on end.  Another example is, if you want to run a marathon but have never done it before, you need to realize that you won’t be ready in 2 months.  Work up to it.   Do what you can and stick with it. 
  • Relevant:  Set a goal that is important to you, not one that you think you should set because your friend said it would be a good idea.  Setting a goal to exercise and lose weight because you want to lower your blood pressure is good, while exercising because your mother told you to is not.  Again, it has to come from a place deep inside you or you will have a harder time sticking with it.
  • Time-sensitive:  Set a start date and stick to it.  “I will start today toward losing 20 lbs. by November 15,” has a starting and ending point to determine whether or not the goal is met.  On November 15  you’ll either be down 20 lbs. or not, but it’s something to work toward, with a sense of urgency attached to it.

Offer yourself healthy rewards:  Give yourself a weekend away, a spa day, a new gym bag–anything non-food related and within your budget–as a reward for mini goals reached. 

Visualize goals being met:  Fantasize about stepping on the scale and seeing that you’ve lost those 20 lbs.  How does it feel?  How do you react?  How do others react?  Imagine yourself buying smaller clothes.  For the first time in years you can fit into your favorite pair of jeans.  Imagine enjoying a stroll through a Farmer’s Market, picking up great new fruits and veggies to try.  Imagine walking with a lighter step.  Drink it in and make it happen for real.

Don’t compare yourself to others at the gym:  Everyone is different with different goals, body types, health issues and so on.  Concentrate on your program, your goals, and your needs, not someone else’s.  So you don’t look like the co-ed with 2% body fat ripping up the treadmill.  That’s okay.  Go at your own speed and do what’s right for you. 

Believe in yourself:  You can do it.  It took you a long time to gain the weight you want to shed.  Give yourself time to lose it.  Be good to yourself.  Be understanding.  If you have a bad day, so be it.  Get back on track the next day.  Weight loss will happen if you believe in yourself and your ability to develop a healthy lifestyle.   

Take it one day at a time:  This may be frustrating, but weight loss takes time and patience.  A good weight loss rate is 1-2 lbs. per week.  Forget the miracle drugs and starvation diets.  Do your body a favor and lose weight by eating healthfully and mindfully, getting at least 30 minutes of exercise daily, getting proper sleep, reducing stress, and ditching bad habits (excessive alcoholic consumption, tobacco use).  

How to do a bicep curl correctly


30 Day Fitness Challenge

Phil Despain 30 Day Challenge

Welcome to the Challenge!

I want to thank you for taking on the challenge.  I will be doing this right along with you guys and I truly believe this will be extremely beneficial for each of us.

Here are the the challenges we will be doing every single day.

Step 1. Be active/exercise a minimum of 30 minutes per day everyday. The rule with the active part is, it cannot be a day to day living activity. For Example, I could not use I trained 10 people today or I played with the kids. You have to make a deliberate plan to be active.

Such as I decided to take the family hiking today. If you are on a current workout plan, that would obviously count. If you need to take Sundays off for religious reason you will get a pass for those days.  I personally don’t workout on Sundays so what I will be doing instead to be active is a peaceful walk with the family. If you are not okay with that, it is totally fine again you will get a pass. If you have questions email me 🙂  [email protected]

After you have completed your activity for the day post it on The Gym at Station Park’s Facebook Page with what you did.  If you want to do pictures that would be awesome!

Step 2. Keep a journal everyday.  There is no rule for how long your journal entry needs to be. This part of the challenge will be on the honor code so no cheating 😉

Single Day Challenge

Think about your goals. Set a goal that you will accomplish by July 1 2015. Set a goal you will accomplish by July 31 2014. Lastly set a goal for the day that you will accomplish. Send me your goals by email at [email protected]  or text 801-895-9558

Here is a video I shot awhile ago giving a few tips on goal setting. I thought I would include it just in case it might be useful https://www.youtube.com/watch?feature=player_embedded&v=_6op91vqIqQ

I look forward to going through the challenges with you, and seeing you accomplish your goals!

P.S. It’s not too late to invite your friends to jump in on the challenge as well 🙂

To Schedule your FREE fitness Assessment email [email protected]

Gym misconceptions

Interview with Head of Training Greg Marshall on Fitness

If you haven’t scheduled your free fitness orientation make sure to email [email protected]

“5 Secrets to Getting The Fitness Results You Want”

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To Schedule Your FREE fitness Assessment email [email protected]

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

photo (1)

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!

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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 myfitnesspal.com, sparkpeople.com, and mypyramidtracker.com, 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?

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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.

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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!

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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

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Unhealthy Fats

Saturated fat clogs up the arteries and can cause health problems such as cardiovascular disease and high blood pressure. Whole milk, red meat, french fries, cookies, fast food, and desserts are all high in saturated fats—as are cheese, pizza, and animal products, such as chicken dishes, sausage, hot dogs, bacon, and ribs. Other sources: lard, butter, and tropical oils like coconut and palm. Limit saturated fat intake to no more than 10 percent of your total calories (about 22 grams, based on a 2,000-calorie-per-day diet), or, to reduce risk of heart disease, try to limit it to 7 percent (about 15 grams, based on a 2,000-calorie-per-day diet).
Your intake should be lower if you are trying to tone up and/or lose weight or have a lower calorie diet.

Trans fat is, in my opinion, the least healthy of all because it hardens arteries, which impedes circulation. Most trans fats come from processed foods or any food that is mass-produced. Trans fat is popular in restaurants and processed food companies because it helps keep the food from spoiling. It is found in margarines, snack foods, and prepared desserts. It’s difficult to eliminate all trans fats because there are
some that are naturally occurring in meat and dairy foods. Obviously, trans fat in a glass of whole milk is a better choice than getting it from processed food, but either way the American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories.  For most people,
this is less than 2 grams a day.

Cholesterol intake should be less than 300 milligrams a day—less than 200 milligrams a day if you’re at high risk of cardiovascular disease. Cholesterol is found in eggs and egg dishes, chicken dishes, beef dishes and hamburgers. Other sources: seafood, dairy products, lard, and butter

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Healthy Fats

Monounsaturated and polyunsaturated fats play a key role in absorbing vitamins such as A, D, E, and K. Those specific vitamins are considered fat soluble, which means the body cannot utilize them without dietary fat. While these fats are higher in calories per gram than other kinds of foods, they should be in your diet—but stay within your total fat allowance.

Monounsaturated fats decrease the risk for heart disease and improve levels of cholesterol. These types of fats are also good at stabilizing blood sugar levels when they are ingested with carbohydrates and protein. This can be beneficial for diabetics or people who are trying to lose body fat. Some foods high in monounsaturated fats are: peanut butter, olives, olive oil, avocados, poultry, and nuts.

Polyunsaturated fats can help lower your risk for type 2 diabetes and heart disease by helping to improve blood cholesterol levels. Polyunsaturated fats are found in foods such as vegetable oils (flaxseed, safflower, corn, soy, cottonseed, and sunflower), peanut oil, poultry fish, flaxseed oil, seeds, and nuts—especially walnuts.

Omega-3 fatty acids are found in fatty, cold-water fish (such as salmon, mackerel and herring), ground flaxseed, flax oil, and walnuts. Omega-3 fat is one of the polyunsaturated fats that seem to help reduce the chances of developing coronary artery disease. No specific amount of omega-3 fats is recommended, but it goes without saying that you should try to get more of your total fat intake from healthy fats than from unhealthy fats.

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Fats are calorie dense and give you a sense of fullness or satiety. Fats are important for regulating the body’s natural hormone system. If your diet is too low in fat, you will not be able to utilize its benefit in changing your body’s composition. Like carbohydrates, fats have a bad reputation. It seems logical that if you eat fat you will get fat, but it’s not necessarily true. It depends how much and what kinds of fats you are eating.

There are differences in the fat from avocados, which is a healthy fat (monounsaturated), and the fats that come from a doughnut (saturated and trans fats). The fats that come from the two sources do two separate things. Monounsaturated fat adds value to your diet and actually helps with nutrition and loss of body fat. There are also good fats like polyunsaturated fats. On the other hand, saturated fat and trans fat add more body fat while clogging your arteries.

Total fat:

Limit total fat intake to 20 to 35 percent of your daily calories. Based on a diet of 2,000 calories per day, this amounts to about
44 to 78 grams of fat per day. But your caloric needs may differ.

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Simple vs. Complex Carbohydrates

Simple carbohydrates are burned quickly and spike your insulin and blood sugar levels, while complex carbohydrates burn more slowly, giving you lasting energy.

Simple carbohydrates are found in foods mostly made up of sugar. An example would be fruit juices (natural sugars) and
soft drinks (refined sugars). Simple carbohydrates can have their place in the diet, but they can increase body fat, decrease
long-term energy, and cause mood swings. Excess simple carbohydrates in the diet are linked with diabetes, high blood
pressure, heart disease, and obesity.

There are optimal times to consume simple sugars. Combined with a protein and eaten after your workout, a simple sugar can kick start your body’s recovery process. But overall, I would suggest you eat whole fruit after your workout or the healthiest option of carbohydrates you can find.

In fact, simple sugars in your diet should be replaced as often as possible by whole fruits (not juices), whole (brown)
grains, oats, vegetables, or water.

Simple sugars:

• Cakes/pastries
• Candy
• Cookies
• Doughnuts
• Soda
• Syrups
• White rice, white pasta
Refined sugars do not contain any nutrients or vitamins. They are
empty calories.

Complex carbohydrates should be the majority of your carbohydrate intake. They are a source of long-lasting energy and keep your blood sugar stable. Complex carbohydrates come from whole grains, and the pastas, rice, and breads that are made from them. Simply put, complex carbs tend to be brown foods while refined sugars tend to be white foods. Choose brown.

Complex Carbohydrates:

(One carbohydrate serving = 15 grams)

One serving of bread, rice, or cereal:
• 1/2 cup cooked oatmeal
• 1 slice of bread
• 1/2 small bagel
• 1/3 cup cooked pasta or rice
• 3 cups popped popcorn
• 3/4 cup unsweetened cereal
• 6 Saltine crackers

One serving of fruit:
• 15 small grapes
• 1 small (four-inch) banana
• 2 tablespoons raisins
• 3/4 cup berries
• 1 cup cantaloupe or other melon
• 1/2 cup fruit juice (fresh squeezed or store bought)
• 1 small apple

One serving of milk:
• 1 cup milk, nonfat or low-fat
• 1 cup plain yogurt, nonfat or low-fat

Note: Cheese, including cottage cheese, is counted as
a protein serving, not a carbohydrate; whereas milk is a
complex carbohydrate that also provides a good source of

One serving of dessert or sweets:
• 1/3 of a slice of apple pie (1 slice=1/6 of 8-inch pie)
• 1/2 cup ice cream
• 3 ounces soda pop (1/3 of small can)
• 5 vanilla wafers
• 1 tablespoon honey or sugar

One serving of starchy vegetables:
• 1/2 cup or 1 small ear of corn
• 1/2 cup cooked lentils or dried beans
• 1/2 cup green peas
• 3-inch potato

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Carbohydrates are sugars. They are your body’s main source of energy. Each gram of carbohydrate equals four calories. Carbohydrates come from breads, pastas, oats, grains, fruits, and vegetables.

Not all carbs are created equal. The carbs that you will want to base most of your diet on will be quality carbs such as whole
grains—like wheat and oats—and, of course, fruits and vegetables. Generally speaking, fruits are higher in carbohydrates than vegetables, as the fructose in them that makes them sweet is a sugar. Potatoes and corn, though, are very high in sugar.

Eat a steady flow of carbohydrates throughout the day, but frontload the larger portions of carbohydrates in the early part of
the day so that your body can utilize them instead of storing them. This is why it is good to eat fruit in the morning and vegetables in the evening.

Do NOT be afraid to eat carbohydrates! But you should track and measure the amount of carbs that your body needs based on
how energetic you feel. Pay attention to how sustained your energy levels are throughout the day. Do you feel like you can focus all day and that you have the energy to accomplish your necessary daily tasks? If not, look at how you are putting your meals together and make sure they are balanced.

People who are looking to lose weight and tone up should choose complex carbohydrates and decrease their intake by about
half. If you normally eat a cup of rice at a meal, replace it with a half-cup. If you need to make up calories, do so using protein and/or non-starchy (low-carb) vegetables.

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Protein Supplements

Protein supplements are usually found in powders and shakes. Check first with your doctor, but protein supplements can be used
if you need help getting your daily requirement of protein. As we said earlier, getting enough protein is necessary for building muscle, and muscle speeds metabolism. (This is how protein shakes can indirectly help you lose weight.)

If you struggle with cooking and have difficulty preparing meals in advance, it is better to have a protein shake than eat fast food or end up not eating at all. But it must be said, while protein shakes are great for supplementing the diet, there is nothing better for your body than natural whole foods. The body can utilize real food much better than a supplement. If you have an option, eat the real thing.

Two of the most commonly used protein shakes are whey protein and casein protein. The differences of the two are how fast the
body utilizes them and what they offer specifically towards your goals.
Whey protein is full of amino acids, which are important for building muscle and speeding recovery. It is absorbed quickly, which helps the body synthesize the protein well. Whey protein may also help boost the immune system in the body. The best time to take whey protein shakes is about an hour before and immediately after your workout.

Casein protein is a slower digesting protein. It keeps the body from going into a catabolic (muscle-wasting) state that otherwise occurs when you don’t eat for a sustained period of time, such as during sleeping. Thus, this is good to ingest in the evening.
Casein protein also provides some amino acids and is a great source of dairy calcium. The best way to use casein protein
is to combine it with your meals—especially with whole food proteins—and at dinner.

Note that whey and casein protein are both derived from milk. (In fact, 80 percent of the protein found in milk is casein protein and the remaining 20 percent is whey.) So if you are lactose intolerant, like I am, these probably aren’t good choices for you.

You can use soy protein or rice protein instead. That is what I like to use for my protein shakes. Another consideration is a beef protein powder that has recently come to the market. While these don’t work exactly as whey and casein do respectively, they are options for getting that protein boost.

Your local health food store will usually carry many different types of protein powders based on your needs. Ask for help if you
have digestive problems with certain types of protein shakes. And talk to your doctor about using them. The key factor in using such shakes is maintaining a regular workout program and a healthy diet.

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Protein-Rich Foods

In order to make the healthiest protein choices, look for the leanest cuts of meat. Red meats tend to be higher in saturated fat than white meats like fish and chicken. Fish is also higher in healthy fats.

Servings and Protein Content

• Chicken/turkey breast, 3.5 oz. serving = 30 g
• Chicken Thigh = 10 g
• Beef (most cuts) = 7 g per ounce
• Hamburger patty, 4 oz. = 28 g
• Egg = 6 g
• Fish fillets (most) = 6 g per ounce
• Tuna fish, 7 g per ounce


• Low-fat cheese stick = 6 g per ounce
• Cottage cheese, ½ cup = 15 g
• Milk (get lowest fat content you can handle), 1 cup = 8 g
• Soy Milk, 1 cup = 6-10 g
• Yogurt (reduced sugar), 1 cup = 8-12 g
• Beans, cooked (black, pinto, lentils, etc.) = 7-10 g per half cup
Nuts and Seeds:
• Peanut butter, 2 tablespoons = 8 g
• Almonds, ¼ cup = 8 g
• Peanuts, ¼ cup = 9 g
• Cashews, ¼ cup = 5 g
• Pecans, ¼ cup = 2.5 g
• Sunflower seeds, ¼ cup = 6 g
• Pumpkin seeds, ¼ cup = 8 g
• Flax seeds, ¼ cup = 8 g
• Whey Protein Powder, 1 scoop = 20-30 g
• Soy Protein Powder, 1 scoop = 20-30 g

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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. Proteinhelps 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.

Vegetarian/Vegan Options

Vegetarians and vegans can have a more difficult time obtaining the protein that they need because of the incomplete proteins that make up most of their diet. Drinking vegan-based protein shakes, increasing the number of meals per day, and combining a wider array of incomplete proteins in each meal can help.

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Water is an essential and often overlooked nutrient in our body. Almost two-thirds of our bodies are water. While much of nutrition discussions these days are focused on low-carb plans or protein intake and vitamins, we forget that the most important nutrient of all is water. Just increasing your water intake will allow your body to utilize your food and supplements more efficiently.

A lot of times when people think they are feeling hungry, what the body is really craving is water. Try drinking a glass or two of
water next time you think you are hungry and wait 15 to 20 minutes to see whether you feel satiated or not.

Most people don’t drink enough—and watch out, because sodas don’t count, they actually cause dehydration. When you do drink
enough water you will notice an increase in energy and focus.

Water is especially important when you are increasing energy output. In my experience, if you are even the slightest bit dehydrated during and after your workout, you will not recover as quickly. Water helps to stimulate your metabolism and aids in the removal of toxins in the body. You can absolutely trust your instincts as to how thirsty you are—don’t drink so much you feel sick. But the following guidelines are a great reference point and helpful if you are a beginner.

A full glass of water is eight ounces. Each day you should drink eight to 12 glasses (eight-ounce sized) of water—depending
on your build, workouts, and environment (such as heat, humidity, and/or altitude). As part of this daily total, I recommend:

• Drink two or three full glasses of water (total = 16 to 24 ounces) two to three hours before your exercise.
• Drink a half to a full glass of water (four to eight ounces) every 15 to 20 minutes during your workout to stay properly
hydrated. You may need more or less based on how warm the weather is and how much you weigh. But generally speaking, during a one-hour workout you should drink oneand- a-half to four glasses of water (12 to 32 ounces).
• Drink enough water after your workout that you feel satiated.

If, in spite of this, you are still feeling dehydrated, weigh yourself before and after you workout, and drink one-half to two-thirds of a glass (four to six ounces) of water following your workout per pound that you lost.

Water is the best way to get your body hydrated but if you end up losing a lot of salt during your workouts (and you can tell by an
intensely salty taste of your sweat or salt stains on your clothes) then you may need to drink a sports drink that has electrolytes. But be careful, stick to just one sports drink per day—especially if you are a beginner or trying to lose weight. Sip it during your work out and finish it immediately after you exercise.

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Mental Exercises for Dealing with Setbacks

Remember to give yourself some credit for the effort you are putting in. The effort is the success. If you put too much pressure on yourself to hit your goals you will probably end up unhappy. Always maintain the attitude that you can laugh at any situation and don’t take yourself too seriously. Be patient.
Another way to deal with a setback is to give yourself a mental break and focus more on other aspects of your life for a short
period of time. This does not mean to quit your workout program, but rather keep exercising and tweaking your workouts while simultaneously focusing more of your mental energy on your work or relationships.

Have multiple life goals outside of your fitness goals. This allows you to continue getting positive reinforcement from another
area of your life when your fitness is hitting a plateau.

Focus on the positives of what you are doing and the results that you have already achieved. In our quest to be successful it is easy to forget the success already obtained along the journey. Don’t discount it. It matters. Nothing is too small of a victory. Celebrate the fact that you are even striving toward a fitness goal. Celebrate that you are exercising regularly. Be proud when you eat one healthy meal in a day. These are different ways to keep a positive outlook on your journey and feel like you are progressing.

Read a book on having a positive attitude. These books can serve a great purpose and give you motivation when you are feeling down. A book is also a way to slow down a racing mind and to focus your energies on something other than your obstacles. Listen to motivational speeches in your car or on your mp3 player. Sometimes hearing positive reinforcement come from someone else—anyone else—can make a real difference.

Find a friend who will listen to your struggle. Sometimes all you need to do is express that bottled up disappointment in order to
start fresh again. This is a great way to also bond with a friend or a loved one who can support you on your journey. They may become the one to give you that push you need when you feel like giving up. And instead of going out for ice cream to talk about it, talk it over during a brisk walk. You’ll feel twice as good at the end.

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How To Handle Fitness Setbacks

Before you get too worked up about a plateau, make sure you are doing the correct exercises and that you are doing them  correctly. Then look at your training regimen and the data you’ve kept on your activities to see if you are changing your workouts enough. See if your intensity is lagging; consider whether you are giving your best effort in your workouts. Be brutally honest with yourself and use the reality principle. You may have a fear looming in your head
that prevents you from giving it your full effort.

Create a list of some of the setbacks that you are experiencing in the personal part of your fitness journal. When you write down the setbacks and problems, you will be controlling the setback instead of letting the setback control you. Isolate each setback and come up with at least five different solutions to the problem. By having more than one solution you can try several strategies to see which one works the best for you.

Create a plan for how you will overcome various setbacks, then consider asking a fitness professional for his or her opinion. Also, find someone who works out regularly in a gym and ask them their opinion about your plan. Go online to a communication
platform such as fitocracy.com or join the fitness communities on tumblr.com and ask the audience what their opinions are. Write down the feedback you get.

Look over all of the responses you received to see where there are similarities. That is where you should start. Formulate a plan
based on that.

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Fitness Setbacks

Oftentimes we are afraid to set goals using the S.M.A.R.T. principle because we are inherently afraid to fail. There is a subconscious thought that holds us back: If I hold myself accountable to a goal, what happens if I don’t reach it?

When setting goals, you have to understand that there will be setbacks and failures. You must be realistic. No one who has achieved worthwhile goals gets there easily. The road to success isn’t straight and smooth. How you handle the bumps on the road to your goal will become the measure of how successful you will be in seeing it through to the end.

Think of setbacks as a test of how badly you want it.

It is easy and normal to feel frustrated when your progress slows. Some people give themselves the excuse that something is wrong with them genetically. But it is just the science of how you are going to break out of the plateau that matters. Becoming educated so that you know how to adjust your actions, and knowing that you must have patience during plateaus as you adjust, will help you get through.

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Goal Setting: The S.M.A.R.T Principle

I’ve adapted Paul J. Meyer’s S.M.A.R.T. goal characteristics to relate to body health changes. Use this as a general guideline for reaching your fitness goals.

Be specific about what you want to achieve. Have short-term and long-term goals. For example, a short-term goal
would be to lose ten pounds, a long-term goal to lose thirty.

Document your progress in the workout section of your journal so you can measure your success. For example,
weigh yourself every two weeks.

Have a specific plan in place as to what your workout will consist of each day and what you will eat each day. Make sure you prepare everything in advance so that there are no excuses to back out.

Keep your goals in line with what is both possible and healthy. Generally speaking, two pounds a week is a
healthy weight-loss goal. Depending on how much you have to lose, the first couple of weeks you may see more
weight loss. On the other hand, as muscle is built, you may even see weight gains the first couple of weeks. Stick with it, and the loss should start to regulate.

Give yourself a deadline to meet your short-term and long-term goals. Nothing motivates like a deadline.

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

Creating Your Action Plan

Once you discover your “Why,” your job is to list your fitness goals and tie them to your “Why.”

By keeping this line of thinking in mind as you do your training activities, you will see a significant difference in your motivation and success. Your actions will have meaning. It will become more than just going through the motions of a workout program and you will be able to stick to your program more than you ever have in
the past.

You will go through the ups and downs of hitting plateaus and setbacks. If you know your “Why,” you will have the reason to keep going and push through to the other side.

First, start the fitness journal I described earlier. In the front of the book, or on a bookmark, write MY “WHY” and list three to five main motivating factors that drive you to succeed. Before you write in your journal each day I want you to review your “Why.”

Second, add photos that symbolize your “Why.” Choose the pictures wisely. Make sure they emotionally resonate for you. The pictures should visually depict the feelings that are most important to you and serve as a constant
reminder about why you are changing your lifestyle. You can put these in thefront of your journal, or create a vision board—a place your “Why” pictures are posted that you can see every day.

Third, I want you to find a partner or a support group to whom you are accountable. This partner should remind you of your goals and, most importantly, “Why” they are important to you. The partner you choose must be someone who is supportive and compassionate, but not afraid to tell you the truth and speak candidly. Choose this person carefully as his or her support and ability to make you accountable for your actions can be key to taking your
fitness to the next level.

Fourth, set up a reward system that will motivate you and provide the positive reinforcement that you need. This is an often-overlooked part of a fitness program and it is easy to get caught in the trap of setting “moving targets” as goals. For example, if you promise to buy a new pair of shoes after you reach ten pounds, and
the first ten pounds comes off easily, don’t wait until you lose 15 pounds to buy the shoes. Reward yourself and set a new goal. The reward—especially if it is a tangible item or an experience—will be another visual reminder of your accomplishment and the need to keep going.

Change is hard, but your “Why” will pull you through.

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

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.

The Dreaded Plateau

Plateaus are something you’ll have to contend with from time to time. It occurs when your body no longer responds to the exercises that you are doing. This is one of the main reasons why people don’t succeed in their fitness journey. They see the results diminish, so they stop working out. But you can avoid this pitfall by consistently switching up your workout routine.

If we are doing the same exercises day after day and start to see results, the natural inclination is to keep doing the same routine until you get to your goal. The only problem is, the body doesn’t work that way. The body adapts to what we give it. Although it seems counter-intuitive to change a workout program that is working well for you, this is exactly what will take you to the next level.

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

Time and Intensity

My general rule of thumb is forty minutes of weight training and twenty minutes of cardio.1 The changes you make in the routine are through varying the exercises and intensity. Increasing intensity—how hard you work your body in a given amount of time—in your workout program is important if you want to see results.

You should not be working out longer than 60 minutes unless you are extremely advanced in your fitness journey, or are competing in certain sports or marathons. If you are going for normal health results, progressively add more work within that 60-minute time frame to get your body to respond. You do this by increasing the intensity of exercises over time: from walking to jogging to running, from a flat surface to a steep incline, and by using resistance
training sets like drop sets and super sets that really challenge the muscles. But remember that you should only be increasing your intensity in small increments.

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

General Concepts


Nutrition is eating a balanced diet of nutrients to achieve your fitness goals. This is done with a focus on eating the macronutrients—protein, carbohydrates, and fats—while also eating nutrient-dense foods in order to increase energy, maintain a healthy body weight, and live a life full of vitality.

Resistance Training

Resistance training is the use of resistance in the form of body weight, weighted machines, dumbbells, barbells, etc. Resistance training will help increase lean muscle tissue as well as flexibility.

Cardiovascular Training

Cardiovascular training, or “cardio,” is accomplished by using equipment such as treadmills, stationary bikes, and elliptical machines or by performing body-weight exercises such as swimming, running, and hiking. Cardiovascular training is designed to increase your heart rate. This can provide you with many health benefits such as decreased blood pressure, reducing your risk for diseases such as heart disease, and reduced stress.


The effects of lifestyle are often overlooked when trying to get fit. There are several factors that play a role in how well your body responds to your workouts. These include sleep, hydration, stress levels, and mental health. Pay close attention to these factors inyour life and work at keeping them in an optimal state.

For example, if you are sleep-deprived, your body won’t have a chance to recover sufficiently from your workouts. Lack of sleep causes your cortisol levels to increase and puts the body into a catabolic state. Catabolism is a form of destructive metabolism; it inhibits the body from recovery—and inhibits weight loss, if that is your goal.

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

Society and You

All advertising is designed to hit your insecurities so that you can purchase things to fix yourself. You know, like the picture of the guy with the perfect abs or the girl with the thighs that don’t have an ounce of cellulite on them.

But remind yourself that those pictures are airbrushed and digitally enhanced for the specific purpose of attacking your inner core self-value and your self-image in order to take money out of your wallet and put it into the pocket of Company X.

I personally hate this marketing tactic. It certainly gives people the wrong impression about how they should look and feel. I have a friend who works very closely in the “industry of perception,” as I like to call it, and he says that everything that they do is to make us believe that we, the general public, are somehow “messed up” and need to be fixed.

I want to challenge you to stop comparing yourself to those photographs in magazines and ad campaigns. It’s okay to like how the pictures look and want to strive to achieve similar attributes, but itis not okay to base your self-worth on those pictures.

We are not “messed up” physically but we are getting “messed up” mentally by giving up on our own potential when we think we can’t measure up to images of body that are illusions.

Instead, the best way to measure your success is to compete against yourself. Know what specific goals you want to achieve. Know why you want to achieve them.

Look at your core issues and face them. Change your inner dialogue. Know that part of the achievement is simply working to better yourself every day. Then focus 100 percent of your energies on reaching those goals and before you know it you will be there! Healthier in body and mind.

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

Body Image/Self-Image

Body image is defined as the way you view your body as far as attractiveness and overall appearance. Your body image is shaped throughout your life, but especially through your childhood experiences. Comments by your friends and family are often instrumental in having a positive or negative body image.

Self-image is your sense of self, including your body and personality traits such as whether you think you are outgoing, confident, or insecure. It is also defined by how you perceive that others value you.

I am here to affirm that your value as a person is not what the scale says or what the magazines and media tell you that you should be. Both your body image and your self-image need to be realistic and healthy in order for you to be able to make the changes in your lifestyle that will create the fitness and health that you desire.

You need to protect a healthy self-image. If you don’t consistently feed your mind positive thoughts about who you are and what you are capable of achieving, you won’t be able to get long-lasting fitness results no matter how good the workout and diet programs are. Do you know why? Because if you don’t foster a healthy self-image, diet and exercise programs will only be Band-Aids on much deeper and bigger problems.

This wound of a bad self-image and negative body image can be dealt with, though. Start by asking yourself questions that will help you reveal your mental trouble areas. Doing so helps you focus and
makes it possible to work on the core problems.

• How do you feel about your body?
• Is the happiness in your day based on what the scale says?
• Are you comfortable discussing some of your insecurities with your close friends or family?
• Do you feel if you are not “perfect” or “better” looking you can’t attract a relationship or that you don’t deserve one?
• When was the first time you actually felt proud or ashamed of your body?
• Why did you feel that way?
• Are some of your health or nutrition habits designed to punish yourself?

Really dig deep when answering these questions. The more detailed you can be, the greater results you will have.

What you will find by answering these questions are the key motivators—often unconscious—of your behavior and health habits.

When you see yourself being motivated by negative energy, make the effort to change your inner dialogue. For example, if you are thinking “I am so fat” all the time, consciously replace that with “I can make choices that make me healthier every day.” Repeat it to yourself often, and over time it becomes your new
inner dialogue.

The goal is to be able to be motivated by positive energy so that you can have long-term healthy results.

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

Action Steps to Hiring the Right Personal Trainer For You

Action Steps to Hiring the Right Personal Trainer For You

1. Take advantage of the FREE personal training session that your gym offers
2. Go through the workout and ask lots of questions about how the whole training process works
3. Ask how many personal trainers are on staff and which personal trainers specialize in what
4. If you feel like you have genuinely received value from the personal training session then take a chance and hire the personal trainer

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

Why You Want To Think Long Term

Why You Want To Think Long Term

Making long term choices when it comes to your fitness will be the best move you can make. You want to be able to make the decisions that help you make fitness a lifestyle as opposed to doing a quick fix. The best return on your investment of energy will be on how to create your choices that you make today the best choices for your future.

We are sure that you want to be able to not only get results but KEEP them as well. The best way to do that is to make the commitment that you will make this a lifestyle and you will come up with your own success fitness habits. Look at it like brushing your teeth, you eventually want to be able to make healthy choices automatically and on a daily basis like you do when you brush your teeth. If you miss a day something feels off, but you also know that you can just resume the habit and not lose everything that you have worked for.

Associate long term thinking and fitness with long term happiness. All of the benefits that you will receive are broken down in the sections below.

Foundation (1-3 months)

In the first 1-3 months this is the time where your body starts to get used to exercises and you get a chance to build a foundation similar to a house. You cannot build a great home and worry about the roof and all of the interior design if the foundation is not solid and laid out.

What you will notice in this foundation stage is your core muscle groups will be getting stronger and have more endurance than they did before. You may experience soreness and muscle fatigue in the very early stages in month 1 because it is most likely that you are exercising muscle groups that you may not have worked out in months or even years.

This stage (foundation 1-3 months) is often the stage people stop at because they begin to see results and think that the routines that they have been using will work forever. But this is where people fall into the trap a.k.a. the plateau and no longer get the results that they want.

Once they hit this trap they go into the “high risk zone” where people want to quit because they begin to get frustrated with the lack of results that they were experiencing in the beginning.

The key things you want to work on when you are in the foundation stage are
• Learning and perfecting the techniques of basic exercises
• Giving yourself time to learn and understand WHY you are doing the exercises
• Creating a strong routine of going to the gym and making it a habit
• Doing whatever it takes to not miss training days

Physical Changes (4-6 months)

Now that you have progressed into the physical changes cycle which is the 4-6 month range it is time for your hard work in the foundation stage to really pay off. What you will notice in this stage is your body starting to make real changes.

You will see some changes in your body that you may have not seen in a very long time. This is the stage where you will start to see the muscle definition, the increased energy and endurance, the body fat lower, the inches go down, and overall confidence and self-esteem increases.

During the physical change stage is where you will finally start to feel like all of your hard work is paying off. This is crucial to make sure that you are tracking everything because this is your chance to figure out what works for your body specifically. This will be your opportunity to create your very own success road map and keep it so you can have records of what you felt like and the way your body responded so this can be a lifestyle change forever.

Key things to focus on during this stage are
• Make sure you are tracking everything such as measurements, daily eating habits, daily sleeping habits, stress levels, workout regimen etc.
• Make sure to start switching it up every couple of weeks so you avoid the plateau
• Be sure that every week you are increasing intensity in your cardio and weight training
• Pay very close attention to your cortisol and stress levels and make sure to work on stress management techniques

Lifestyle Change (7-9 months)

In the lifestyle change stage this is where fitness will be such a big part of your life that you will not be able to go without it. This is the goal with personal training and teaching you how to train your body. We want you to be in this stage where you are almost addicted to working out and taking the time several times per week for yourself to improve.

The lifestyle change stage is also a stage where we can use even more advanced techniques than you are used to in order to take you to the next level. Your knowledge of exercise will be significantly higher than when you started and this will translate into higher quality workouts. And the fun part of higher quality workouts is you will get better and better results.

The key things to focus on in this stage are
• Your happiness and motivation levels
• Your improved quality of life
• The rewards and benefits you are getting from changing your lifestyle

Maintenance (10-12 months)

This stage is a crucial stage and an exciting stage for you. You will have a year under your belt full of knowledge and techniques that you did not know about before. This will give you the opportunity to always know how to train your body and what to expect when you move from stage to stage.

This cycle repeats over and over again and we suggest that you keep pushing yourself each and every year to ensure that you are keeping your fitness journey exciting because it is all about variety and having fun. Fitness should be a fun part of your lifestyle and it should add value to it.

You should have a file full of workouts, emotions, nutritional logs, and any and everything that you did while you worked out with a trainer.

Key things to focus on in this stage are
• Collecting and saving all of your workouts and routines
• Rewarding yourself for completing a year’s worth of personal training and pushing yourself
• Planning how you will repeat the cycle and take your fitness levels to new heights

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

Why You Want To Be Held Accountable

Why You Want To Be Held Accountable

Most people link accountability to something negative or something to avoid. This could not be further from the truth. Being held accountable is one of the best things you can have in your fitness journey because the more accountable you are the more likely you are to succeed.

Everyone runs into times where they lack motivation, discipline, and willpower. This is inevitable when you are striving to reach a fitness goal. It can be things such as you don’t feel like going to the gym after work because you are tired or everyone is eating a slice of pizza and you want to eat a slice of pizza too even though that is not part of your regimen for that day, or it could be your spouse or kids demands are so high that you feel that you don’t have time to fit in fitness.

Being accountable to someone is what will help you push through these mental obstacles when they surface because they will surface. It is human nature to feel burnout and fatigue when striving towards a goal and that is where having someone there to talk you out of quitting or going into a negative mental cycle becomes a HUGE benefit.

Think about some past events where you had a goal that you wanted to achieve but you started to feel burned out or lost faith that it could happen so you talked yourself into quitting or making it not “that important”. How beneficial would have it been if you had someone there to remind you why those goals were important and how you CAN reach these goals?

Think about where you would be now if you did have that person to keep you focused on the right path. This is exactly why you WANT to be held accountable.

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

Why you want a clearly defined fitness plan for your future

Like anything in life if you fail to plan then plan to fail. You have a plan in your career, family life, vacation life, relationship life, why not have a clearly defined fitness plan for your fitness and health life.

By having a clearly defined fitness plan for your future you will be able to reach your fitness goals significantly faster because you know EXACTLY what you are trying to accomplish and you are following a plan to get there.

A large part of this fitness plan needs to involve a personal trainer because everyone knows that when someone else is tracking your progress and holding you accountable you will be more likely to push harder than if you were just holding yourself accountable because you DO NOT want to let that person down.

Also by having this clearly defined fitness plan you will avoid what most people experience over and over again which is the disappointment of going to a gym or trying a fitness program on their own and giving 100% effort and not seeing any results.

For the most part it is not the effort that is lacking in people when they are trying to reach their fitness goals on their own, but it is the lack of knowledge on what to do, how to do it, and when to do it that is lacking. That is where a personal trainer comes in and adds significant value. It is having a professional know when to change it up and tweak the small details that you may not realize on your own to prevent these frustrations and roadblocks.

So if your goal is to get LONG TERM results and keep them then make sure that you have a clearly defined LONG TERM fitness plan and use a personal trainer.

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

The Number 1 misconception of personal training

When people think about personal training they think about just having a trainer for a few sessions and then they will just be able to follow that same workout for the rest of their life and get the results that they want.

This is a big mistake because if you truly want to get the results you REALLY want and KEEP them then you will want to make sure that you are using a trainer for the long term. Think about all of the programs that are sold on tv and how all of them only promote a “90 Day Program” or some kind of quick fix with no long term solution.

The problem with these programs is they are a quick fix or a band aid approach to getting you to your goals. Some of these programs can get you results quickly but they will not last very long which kind of defeats the purpose of fitness. Why would you want to reach a goal that is very important to the quality of your life and YOU, to only be able to have your results for a few weeks and then go right back into your old ways.

These programs do not teach the necessary fundamentals and education for you to train yourself FOREVER and make this a lifestyle. Therefore they are the MOST EXPENSIVE programs to choose because you have to keep buying them over and over again but never learning what you really need to do to keep your results.

You want to invest in a personal trainer for a MINIMUM of 6 months if not longer if you are going to take control of your life and results FOREVER. Think about it like this, if you were going to get a degree in nursing, business, dentistry, etc, You would not go to school for a few weeks or a few months and expect to be a professional and know exactly what to do and when.

Instead you would go to school for years to master the skills necessary to be successful in the future. You would go to school for years because you would first have to learn the fundamentals of what you are doing and then get good at them and then progress to the intermediate skills and then perfect them and then go to advanced skills.

Now you cannot get to the intermediate skills or even the advanced skills without MASTERING the fundamentals. And that is one of the BIGGEST mistakes people make when they are trying to reach their fitness goals, is hiring a personal trainer purely for a few sessions and then go and try it on their own.

So we recommend thinking LONG TERM when it comes to personal training and having someone coach you. The longer you train with your trainer the more benefits you will receive because you are practicing good habits and perfecting the fundamentals.

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

6 Mistakes to avoid when choosing a personal trainer

1. Choosing a personal trainer strictly upon their appearance. Many people want to train with a trainer that looks good, which logically makes sense. But sometimes the personal trainer may not really know how to train you specifically or others in general. It is possible for a trainer to look really good and not know how to train at all. They may have great genetics or are on supplements to help them achieve their look. Be sure that you are choosing your trainer based on several different characteristics other than looks. Good characteristics to look for are energetic, motivating, and good communicator.

2. Not discussing their goals openly enough and communicating the vision that you have. This mistake is common as most people go to hire a personal trainer and assume that the personal trainer already knows what their goals are. The most important thing in a personal trainer/client relationship is communication so the personal trainer knows how to truly motivate the client. This means sharing reasons for wanting to achieve your goal such as wanting to be a better parent, feel more attractive in your clothes, have more confidence, have more energy etc. Discuss your goals consistently and often.

3. Not taking advantage of a FREE personal training session because of fear of not being able to afford it or that it will be an embarrassing session. If a personal trainer is a professional and quality trainer then the FREE session will be educational and motivational. You should feel like your goals are attainable and that you have the support to reach those goals after your FREE training session. The purpose of the FREE training session is to help identify the obstacles that are holding you back and coming up with a game plan to overcome those obstacles and reach your goal. If you decide to purchase a personal training program GREAT but if not you should come out better than when you came in to the training session.

4. Choosing a personal trainer solely based on how many certifications they have. Certifications and bachelor degrees are important but if the personal trainer does not have the personality type and flexibility to work with different clients then the personal trainer technically would not be a good personal trainer even though they may have several of the highest standard certifications. We have seen this time and time again where the personal trainer has all of the certifications in the world but they do not motivate or support their clients and even worse they talk down to their clients and make them feel inferior. Now that is NOT personal training.

5. The cost of a personal trainer being the main deciding factor. The cost of a personal trainer should be thought of as an investment as opposed to being a cost. The reason you want to look at it this way is you are buying a personal trainer for a set of benefits. The same reason why you invest in a car or clothes, school or going out to eat. All of these things benefit your life in some way and so will personal training. Personal training can be anywhere from $30 a week to $150 per week. Based on the importance that you put on your health and wellness is what you will invest in. If you are someone that is really looking for a change then you will want to invest more back into yourself for a greater return. Look at it just like school when you go back to school, you are investing money now to get a better job later. Well with personal training you are investing money now to get a better body, more energy, and increase in happiness and confidence, now and later.

6. Thinking you have to be in shape already to hire a personal trainer or even worse thinking you have to get in shape before you hire your personal trainer. These are just mental obstacles that you must overcome if you want to truly get the results you want. The whole purpose of a personal trainer is to take you from where you are at now and get you to where you want to be in the most efficient way possible.

To Sign up for a gym membership at Station Park call 801-934-3975

High Intensity Training

If you are looking for greater weight loss and burning more calories then I highly recommend that you invest some of your time into doing some high intensity training.

High Intensity training consists of doing weights or cardio in an effort zone of 80-100% of maximal effort followed by short rests. If you want to increase the intensity of your cardio workout then try a treadmill where you raise the incline to a higher incline than you are used to and do intervals of 30 seconds as fast as you can followed by a 30 second rest and repeat for 20 minutes.

If you want to raise the intensity of your weight training workout then try doing something that we call a superset. A superset is when you choose two exercises to do, and they can be for the same or opposing muscle groups, and you do them for x number of reps back to back with no rest.

An example would be if you do a squat for ten repetitions followed by ten repetitions of lunges. This will significantly raise your intensity!

To sign up at The Gym at Station Park call 801-934-3975

Embrace Yourself, Then Better Yourself

I wasn’t born with an athletic build. I was ridiculously smaller and skinnier than the rest of the guys my age. So even when I started doing really well in sports, I still felt inadequate because I wasn’t as muscular or powerful as the others. Let’s be honest, a male—especially an athletic male—wants to look powerful and unstoppable.
Of course, the desire to feel successful is common to both genders in various parts of their lives. But in the world I was in, it was everything to me.

I really struggled because my body type didn’t fit the athletic profile. And I was told there was nothing I could do to change it. I was told to just accept it. Being stubborn, though, I was determined to challenge that assumption.

In our society there are a lot of social pressures for men and women to meet a certain idealized body type. Any time we feel like we don’t measure up to what we are “supposed” to be it is really disheartening—especially when there doesn’t seem like any way to better our situation. But there is a way. And that is the key reason
I am so passionate about the fitness industry and especially about helping you obtain your health goals.

As a personal trainer, I empathize with my clients’ turmoil when they talk about the difficulty of trying to make changes in their health. Part of the training I offer is a training of mental attitude. Hearing over and over that there is something wrong with you because your body doesn’t match the ideal creates a perception that you are bad in general. I understand how to get through that because I had to do it myself.

Self-destructive behaviors can come from low self-esteem, such as overeating to push down the shame, or
avoiding participation in exercise classes because you don’t want others to judge you as “too fat” or “too skinny” or even “too awkward.”

Low self-esteem and poor body image can even spiral into avoiding relationships or any situation that might mean you have to make yourself vulnerable, even if you know it could eventually create happiness. You essentially block out all of the good things life has to offer because you let the negative image of yourself take over your life. I want to help you delve into your issues, understand them, and move beyond them. You have to embrace yourself before you can change yourself.

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

How Group Fitness Director/Personal Trainer Bre Johnston Got Her Life Back


Hi, my name is Bre Johnston. I am a personal trainer at The Gym at Station Park . I love personal training and I am passionate about health and fitness. I truly believe that by working to change your body and living a healthy lifestyle you can change your life! I have learned this from personal experience.

  At the age of 22 became a single mother of a beautiful baby boy, b…ut I was 242 pounds and miserable. I could barely carry my baby up the stairs. I had always been an active person, and had been a competitive swimmer for many years. However, a few injuries and difficult situations, I had been in a very abusive relationship and suffered with depression, I had gained more than 100 pounds!!! I remember distinctly the day I decided to change my life.

  My father and sister were registered to run their first marathon came home from an 18 mile training run, absolutely elated! I wanted to be them!! I wanted to teach my son how to ride a bike, play soccer, go one hikes with him. I wanted to like myself when I looked in the mirror. I wanted to feel good.

I started going to the local YMCA. The first few days were brutal! I was positive everyone was looking at me a judging me, but I stuck with it. After a few days the head personal trainer came up and asked me if I would like any help. She was so awesome! I worked with her for 12 weeks and loved every minute! I lost thirty pounds those first three months and felt great! I knew I had a long way to go but it was a start. Shortly after that I moved to Utah.

I worked out for the next year on my own. I lost another 20 pounds or so, I became a cycle instructor and ran my first half marathon. It was such a blast. However, I was frustrated that I didn’t lose more. Again, I was approached by a personal trainer. We talked about my goals and again I started working with him. It was everything I needed. He really pushed me and made me accountable for myself. I learned that if I ate a huge dessert on Sunday, then on Monday he would notice and I would have to work it off.

Over the next year I dropped another 40 pounds. I went from running a 2:30 half marathon to a personal best at 1:50!! I went from a size 14 to a size 7. From 26.6 percent body fat to 19! All over I lost 19 inches! I have never felt better in my life. I had energy to play with my son, I started doing triathlons and have placed in the top 3 in most of them. I loved the way I looked and felt! And more than that, I loved how I got my life back. It was then that I knew that I wanted to become a personal trainer. I believe in fitness and how it can change your life, it did for me and I wanted to help others get there.

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

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

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