Hamstring Curl with Bosu Ball

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How to do a jump squat on a bosu ball

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How to do a seated back row

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How to do a Bosu Ball Push Up

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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.

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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

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My Story On How I Overcame My Personal Struggles with My Body Image

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“Looking back I can see a life long struggle with body image and my weight.  As a competitive swimmer I was always acutely aware of my body and how I looked.  I was never a big girl, nor was I ever a skinny girl.  I remember very clearly a friend of mine who was known to be anorexic encouraged me to help me feel better in my swim suit.  I skipped breakfast that morning and told my friend at lunch.


She told me good job, however I didn’t feel like I had done a good thing that afternoon at swim practice!  At 16 I moved to Texas, there I was the Captain of the Varsity Girls swim team, and I felt the pressure in a swim suit more then ever.  Also, I got a boyfriend; he was Captain of the men’s basketball team and made a huge deal about how I looked.  I remember cutting my hair short and he couldn’t believe I did that without asking him.  Luckily in High School I was pretty fit.


At the end of my senior year I got pregnant, after much contemplation I decided that the best choice for my baby was to place him for adoption.  Right after graduation I moved to Utah to choose a family for my baby.  I quite swimming and  didn’t change my eating habits, I gained 80 lbs with my first pregnancy and was miserable.  After I had my son I was embarrassed to go clothes shopping and avoided public situations.  Luckily because I was so young I was able to lose most of the weight within a few months.


Over the next year I struggled with depression from placing my baby for adoption and then broke my foot snowboarding, this mixed with a few other events I started gaining more weight and ended up back living with my sons biological father.  Having always been a fit active person, now stuck on the couch trying to get my foot to heal, I ended up needing 13 pieces of metal put in my foot.  It took four years to walk without pain and I was told I would never be able to run.


Severely depressed and in an extremely abusive relationship mentally and emotionally I started gaining weight.  It hurt to walk and I hated the gym. I lived in Orem at the time and every time I went all I saw were the skinny cute college girls, here I was 19, already had a baby, a  broken foot and fat.  To make it worse my sons father got more and more vocal about my weight and looks.  He would call me fat to my face daily, he would criticize me for everything I ate.  If I didn’t go to the gym he would tell me I couldn’t eat so I started hiding food at my neighbors and I would go over there and eat and then come home and starve until I could get away again, go back and eat and then feel guilty for eating. I tried vomiting but struggled with it. It was miserable, I have always been into clothes and looking nice, however I hated clothes; nothing fit all I saw was fat.


Whereas I loved shopping, I avoided it like the plague feeling embarrassed that at such a young age and looked so awful and to make it worse was the constant criticism from Lee, why didn’t I look like the other girls, I was embarrassing, one summer he worked in Minneapolis, for a week I went out to visit him, after the second day he said that he was embarrassed to be seen with me and that I was too fat and sent me home.  He demanded that I work with a trainer, she was a cute young girl but had no clue how to help me and I ended up dropping her.

I begrudged the gym even more, I quite swimming not wanting to get into my swim suit.   I slept a lot to avoid the day and was absolutely miserable.  At the end of the summer I found out I was pregnant again with my second child.  Knowing I had to get away in order to be a better mom for my baby I moved home to Texas to live with my parents.  When I got pregnant I was 200 pounds.


The metal in my foot made walking extremely painful and then adding on the gaining weight of a pregnancy made it worse.  When I delivered Carsen I was 262 pounds.  Walking up the stairs was miserable; I couldn’t carry him and walk well.  I was a size 20, I hated looking in the mirror, I was tired all the time and had no clue where my life was headed.  In early August my dad flew my brothers and sisters and their families down for my sons baby blessing.  At the time Adrienne, my dad and my brother in law were preparing for their first marathon.  To keep on their training schedule they had to run 18 miles the Saturday they were visiting.  Texas in August is miserable, running in Texas in August is stupid and miserable.  They got up at 4:30 in the morning to avoid the worst of the heat.


I remember coming downstairs a few hours later when they had finished their run, they were all laying on the floor of the living room, drenched in sweat, exhausted, beet red and to me; glowing.  Right then I knew that was where I wanted to head.  I knew to get my life back I needed to start being physically active again.  I started by going to the nearby gym.  I was so mortified showing up in my huge baggie shirt and sweats, I hid mainly in the back not really knowing what to do.


After a few weeks a personal trainer came and talked to me.  I decided to work with her.  She was amazing and so supportive and got me on the right track physically, however I really struggled with my diet.  Growing up I had always eaten whatever I wanted and whenever I wanted.  I started making little adjustments, but it was definitely my weak point.  I started losing weight, I really struggled with my diet but I loved the energy I had, I started to feel a little bit more comfortable with myself and proud at my accomplishments.


On a trip to Utah I took one of Adrienne’s (my sisters) cycle classes, I fell in love.  Cardio was still a major struggle for me, the metal in my foot took about 5 years to become part of my body and not cause much issue.  However, I can still predict a bad storm.  I decided that I would become a cycle instructor.


I was still around 190 pounds but in my mind that didn’t matter.  I was extremely hesitant that I wouldn’t be accepted at that weight but I went ahead with my plan.  I got certified and started teaching.  I loved it, soon after I did my first Triathlon.  It was so fun but I was so slow and became very aware of how overweight I still was.


I tried harder to lose, I remembered my friend in High School suggesting to skip meals, I tried it again, and still it was not something for me and ended up eating too much.  About this time I moved to Utah, I was so excited to be back and really work on my future.  When I got here I immediately found some places to teach cycle at.


I remember auditioning hoping that they would see past my size and instead focus on my abilities.  I was hired and started teaching at Gold’s.  I also started “jogging” it was slow and pathetic but I felt that if I were ever to lose weight I needed something more.  The first time I “ran” I went with my dad.  I went ¼ of a mile and was ecstatic!  He now says I shook the ground but  was proud of me.


I started preparing to run a marathon and with help of a personal trainer and more adjustments to my diet I was able to get down to about 160 pounds and complete a marathon in 4 hours and 19 min.  Six months before I ran it I was told by Doctors that I would never run let alone finish a marathon that the metal in my foot would cause to much stress on my body.  I would have liked to lose 15 or 20 more but was pretty happy with where I was at.  Up until this point I had avoided dating.



I felt like I needed to work more on me and my son and our future.  After the marathon I was proud of myself and felt like I looked pretty good, of course there was more I could lose but I love the life I felt I had created for myself over extreme odds.  I decided to become a personal trainer, I wanted to help people get back their lives like I had gotten mine.


I knew that I needed to lose a few more pounds that thought was becoming a more constant steady voice, I felt like if I was a trainer I should “look the part” more.  Every time I walked into the gym I felt eyes on me.  I loved to work out, and worked hard, but I still loved food and really struggled.


Also, I decided to start dating.  I had dated a particular guy for a few months and one night we went out and he said at the end of the date for an aerobics instructor and trainer I thought you would be fit.  I was shocked and just muttered “I’m working on it.”  He asked when I thought I would lose more weight.  I just said I was trying.


I went home crying, I looked in the mirror and instead of my hard work all I could see was my stomach that wasn’t flat, my arms that needed more work.  I decided at that point I was going to do whatever it took to get skinny.  I started trying different diet pills that would help me skip meals, they would work for a while and then they would lose their affect I would gain a few pounds right back.  It was a miserable cycle and the voice in my head was more constant and got louder and louder.


I would walk by a mirror and cringe; every time I walked in the gym I felt the judging stares, the pressure got greater.  If I ate I felt like I was a failure trainer.  My obsession with my weight and image was getting out of control.  Everything I put in my mouth I felt guilty for, I worked out excessively and still didn’t budge.  I hated going to BBQS, birthday parties or any function where food might be there to tempt me.  I felt more and more weighed down worrying about every calorie.


One night I was out with a bunch of friends, one had just recently gotten back from a cruise, she was talking about how amazing all the food was and how one night they ate some much and were so sick.  She took some pills to make her sick and felt better.  I decided that was what I would do.  I wouldn’t binge, but just take them occasionally on the weekend to help.  I quickly became bulimic and I liked the way my body felt empty after I had made myself sick.  At first it was just a weekend thing, and when I weighed myself Monday morning I liked the results.  After a while it was a weekend thing and one day during the week.  Thursday, again, I liked how light I felt.  I was miserable when I was sick but then felt so much better.  Like I was in control and I was going to win this war.


I was able to get to 150 pounds and then decided to push harder and started more on the weekends and during the week.  At this time I was in the middle of a nasty court battle and the stress of that pushed me even harder; working out, trying to skip meals, sometimes I was successful, sometimes not then I would eat and then purge.  It was a miserable cycle.  The more I pushed the more miserable I felt, I quite losing weight and that only made it worse.  The weight of it was overbearing at times, I feared I would fight for the rest of my life to look good.  I felt like I was a fake, why were there so many other women smaller and more fit looking then me and I was the trainer?!?!  I thought about food, weight, my look, working out every second of every day.  My world around me was affected as well, in work if I got a client or a class it was because I was fit, if I didn’t it was because I was fat, when I would tell people what I did for a living I always thought they were questioning me, like how could she be a trainer when she is fat.


Everywhere I went I judged those around me, if I was fatter then I was bummed, if I was skinnier I was better than them. In dating if it went well it was because I was skinny, if he didn’t call me back it was because I was fat.  I was so consumed and unhappy I knew I was short with my son.  I got to where I was purging every day.  I felt tired all the time, I would get dizzy and clammy in my workouts and have to quite.  Last summer I competed in nine triathlons where I placed in every one of them, and a few of them I won.  My racing suit was a tiny skimpy thing and the night before I would freak about how I looked and spend the whole night sick to make sure I looked good in it.


It is a wonder I competed so well.  The last race I did was in August.  I was in first until the end of the run where I just hit a wall.  I finished second and was devastated.  I sat down with my head in my hands 100 percent spent.  I vowed right then to start working on my purging.  Until then I didn’t think I had an eating disorder.  Those were for rail thin anorexic girls, not me.  I started googling purging, over eating, bulimia and read a bunch of stuff.  I took a quiz and it said I tested for a major eating disorder and I needed professional help.  Still not thinking I did, I half heartedly worked on it and decided I could fix it on my own.  It worked for a month or so but then an injury forced me to stop working out for a bit and my fear of getting fat came roaring back and I was quickly back to my old routine, eat, purge workout.


I soon after I started up again I started having more pronounced physical signs of my disorder.  At this time I was purging the most I had ever and the effects on my body were becoming more apparent.  I remember teaching a cycle class and was so dizzy and clammy I didn’t think I could finish the class.  I was more and more miserable; I avoided family functions and became withdrawn in a relationship I was in.  EVERYTHING revolved around food, and my disorder, what I could eat, what I could not eat and how I looked.   I felt like a fraud at work .


No one in my family had a clue.  I felt such extreme despair that this was my life.  After a particularly bad weekend I woke up Monday morning feeling as awful as I can ever remember.  I had been again researching eating disorders, by now I had been able to accept I did indeed have one, and knew I needed to see my family doctor, I called and made an appointment.  Immediately after I made the appointment I called my sister, Andrea, bawling I told her I had to tell her something I needed her to keep to herself, I had an eating disorder, I made a Dr appointment and I needed her to make me keep it.


With her head spinning she said ok, go and I will watch your son.  I hung up with her head spinning.  I was excited for my appointment, wanting help,. I was nervous, what he would think of me, apprehensive, could I really get over this.  It has been a part of my life for years, deep down I didn’t think I could really get over it.  I met the Dr. He had been my family doctor and known me for years.  He was floored and very supportive.  He immediately gave me info for a GI Dr and an eating disorder specialist and a blood workup.  Luckily it came back fairly decent minus an extreme electrolyte imbalance and very high levels of siliacs in my stomach which is common.  I apprehensively made the appointment for the GI Dr.  I went, I didn’t like him and vowed that I would never go back, and decided the eating disorder specialist was a waste of time.  Her office called me three times before I finally made the appointment.


I went in and sat down with my arms folded in front of me.  The first thing she asked me was how much did I think about weight, food and how I looked.  Immediately I broke down and I said every second of every day.  We talked for an hour and a half and I left feeling like I was actually going to have control of my life.  She prescribed a medicine for me that is FDA approved for people with eating disorders.


The study of the brain has shown dysfunctional levels and firing of the neurotransmitter serotonin of people with eating disorders.  It took a few days and I remember feeling free.  I could walk in a room and not feel discouraged because I was not the skinniest person there, things that used to agitate me didn’t bother.


I remember my son’s birthday party, I was able to go stay the whole time, enjoy myself and leave last.  Usually I showed up to family functions late, focused on the food I couldn’t eat but wanted and then left early to purge.  Now I have a NEDA advocate that I email once a week.  A therapist and a Dr that controls my recovery.  Keys to my recovery was reading a book called “My life without Ed” I have learned that my value as a person, sister, mom, trainer, daughter, girlfriend etc was not determined by me being a size 2.


Yes I still struggle, I have had a few relapses but I have learned that the “voice” in my head is not actually me telling me that I am not good enough if I am not skinny.  That has helped me quickly get back on track.  Now I am 147 pounds and about the healthiest I have ever been.  I still fear about relapsing but I focus on doing the little things each day to continue my progress.  When I started training it was to help people, I lost touch with that when I was encompassed by my disorder focusing only why I wasn’t thinner.  I have been able to recapture that and remember the value in being healthy rather than skinny. ”


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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.
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Action Steps to Replace Self-Sabotaging Behaviors

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

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

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

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

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

Food Journal

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

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

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

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

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

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

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