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Personal Trainer Zach Vodden “How Bullying Changed My Life”

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Zach Vodden

email- [email protected]l.com

Experience:  3 years personal training
Areas of Expertise: Weight Training, High Intensity Training, I help people find themselves 
Certifications: ISSA Fitness Certified, ISSA Nutrition Certified, 3rd degree black belt
Sports & Activities: Mixed Martial Arts, wrestling, football, kickboxing
Favorite Quote:” I do not believe in mistakes I believe in opportunity. Take those opportunities for they will lead you to where you were meant to be”

My Story :

My name is Zach Vodden and I was bullied my entire life for being small and a redhead. I was pushed around, shoved into lockers, and all of the other things that are involved in bullying. One day I got tired of getting bullied and I decided to do something about it. So my senior year I got into Mixed Martial Arts and started to learn how to defend myself and I also started to stand up to the bullies.
After my senior year I decided to go on a LDS church mission where I ended up helping my companion lose 50 pounds and that’s when I knew that I wanted to become a personal trainer and help people. When I came home from my mission I decided to become a certified personal trainer and started working out more often myself and I noticed that my confidence went through the roof and I fell in love with it… and truth be told I found myself through fitness. Fitness has changed my life and I want to help change yours.
I believe my specialty is I helping people  find themselves through training them and truthfully if you don’t know who you are and who you are not then you will never reach your goal. If you want to train with me reach out to me!
Fill out my online form.

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.”
Fill out my online form.

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!

Fill out my online form.

 

quick and easy ab routine

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Make 2015 your year

Start your new year off right

Regaining Weight You Have Lost?

Photo courtesy of Pixabay.com

Photo courtesy of Pixabay.com

You’ve been faithfully working out, keeping up with your program, changing things up on a regular basis, working hard, eating healthy, and all of a sudden you start slipping. A bowl of ice cream here, a cheeseburger there. You start skipping workouts, too. You start gaining weight. Maybe work gets a bit crazy, life changes are happening. Or maybe an injury sidelines you and sets you back. Then you feel guilty, so you start skipping weigh-ins. You get to feeling down and comfort yourself by indulging in a favorite from your unhealthy eating past–pie, cookies, shortcake–whatever. Things snowball.

The cool thing is, you can bounce back. At any time, you can decide to get back on track and live a healthier lifestyle again. It’s important that you revisit your goals. Why did you decide to lose all that weight in the first place? Why was it so important to you? Also, get rid of the unhealthy foods you’ve reintroduced into your life. Don’t eat it to save it. And, move! Burn those calories!

If your family keeps bringing home junk food, rein them in and explain how important eating healthy is to you. Of course, having a favorite unhealthy snack now and then isn’t going to kill your progress, but when you’re surrounded by unhealthy foods all the time and encouraged by friends and family to indulge, you know you have got to take action to change that. If they are real friends and family who dearly care about you, they will understand and support you. If they don’t, you might want to consider spending a bit less time with them and seeking out others who also want to live healthy lives. It’s your call, not theirs. You need to take responsibility for your health and fitness. If they want to eat junk food, that’s they’re right, but they don’t have to do it in front of you. You may be surprised by their reaction. They may start eating healthy and joining you for workouts. Give it a shot.

Another option is to keep plenty of healthy food on hand or order healthy out when your loved ones choose unhealthy food. Many restaurants offer healthy menu choices these days. Your friends can have their pizza, you can have your salad. Or, for a pizza party at a friend’s house, you can make your own healthy version with whole wheat crust, reduced fat/sodium sauce and heaps of fresh veggies, and bring it along. Just let your host know your plans ahead of time.

Surround yourself with those who support you, change up your workout to a more fun routine, change the route you run periodically to avoid boredom, keep a food journal, and

get back to those regular weigh-ins. Maybe start a friendly weight loss challenge with a friend. Reclaim that healthy lifestyle for life. 

Staying Healthy at the Gym

Image courtesy of Pixabay.com

Image courtesy of Pixabay.com

You go to the gym to maintain and improve your health, right?  Yes.  It’s an envigorating and enthusiastic atmosphere.  But there are also a lot of germs flying around, so it’s best to take precautions to help avoid getting sick.

Clean off equipment:  Our gym equipment is cleaned on a regular basis, but it’s still a good idea to play it safe.  Before and after you use equipment, especially cardio machines, wipe it off with cleaning supplies provided.

Wash your hands:  This is a big one.    Washing your hands with soap and water helps prevent the spread of viruses and bacteria.  Wash your hands before and after your workout.  Avoid touching your face or eating before washing your hands.

A-choo!:  When you sneeze, keep it to yourself by directing it into your elbow/upper arm area instead of all over the equipment or in someone’s face.  The rule of thumb is: if you’re sick from the neck up without a fever, it’s generally okay to work out.  It’s best to stay home if you’re sick from the neck down, with coughing, chills, diarrhea, and weakness.  That’s what can benefit your health.  But to benefit your fellow gym patrons, my advice is to stay home, period, until you feel better.

Watch the feet:  Avoid walking around the facility bare-footed.  If you use the locker room/pool facilities, it might be a good idea to wear flip-flops or similar bathing footwear to protect your feet from germs and fungus that could lead to issues such as athlete’s foot.  But beware!  Wearing flip-flops can also be risky when walking on a wet surface.  While on vacation one year, my husband slipped and fell in the shower while wearing flip-flops, breaking a rib in the process.

Change out of your gym clothes:  Sweaty clothes are great places for bacteria to grow.  As soon as possible after your workout, change into some clean clothes and take a shower.  Keep  a plastic bag for dirty clothes in your gym bag, and separate them from any clean clothes you bring.

Bring your own towel and mat:  You might want to bring a towel from home to sit or lie down on when using gym equipment.  There are also mats you can buy that help prevent bacterial growth.

Paranoia isn’t necessary;  just common sense.  Take simple precautions to ensure a safe, healthy, and rewarding gym experience.

Chicken Bulgur Salad

Hi!  I hope you’re having a great day.  I based this recipe on one I found in the Taste of Home Healthy Cooking Cookbook.  The two things I didn’t include from the original were onion and turkey.  Onions don’t like me and I didn’t have any turkey at the time.  I used chicken breast for the meat.

Prep Time:  25 minutes (if you use pre-cooked chicken.  I had to cook mine, so that added about an hour to the time)

Servings:  6

Ingredients:

  • 1 1/2 cups reduced sodium chicken broth
  • 1/2 cup water
  • 1 cup blugur
  • 2 cups cubed cooked chicken breast
  • 1 small cucumber, chopped
  • 1 cup parbonzo beans, rinsed and drained
  • 3 green onions, sliced
  • 1/4 cup sliced ripe olives
  • 3 tablespoons dried cranberries
  • 1/4 cup olive oil
  • 3 tablespoons lime juice
  • 2 tablespoons thawed cranberry juice concentrate (I used light cranberry juice)
  • 1 cup cherry tomatoes, cut in half
  • 3 tablespoons minced fresh parsley (I used parsley flakes because that’s what I had on hand)
Putting it All Together:
  • Bring broth and water to a boil in a small saucepan
  • Cook bulgur as directed on the package, drain it, then put it in a large bowl
  • Add the broth mixture and let it sit, covered, for 30 minutes or until most of the liquid is absorbed
  • Drain the remaining liquid off
  • Add chicken, cucumber, beans, onions, olives, and cranberries, and mix well
  • Whisk oil, lime juice and cranbeery juice together in a small bowl
  • Stir this mixture into the bulgur mixture
  • Add the tomatoes and parsley and toss to coat thoroughly
  • You can serve this salad at room temperature or cold
Nutrition:  1 1/2 cups equals 302 calories.  11 g fat (2 sat. fat), 40 mg cholesterol, 283 mg sodium, 32 g carbs, 7 g fiber, 20 g protein.
Enjoy!  Let me know what you think of it.  Also, please share your favorite healthy recipes here.  I’m always looking for new ones to try.  Thanks.