May 2013 Archives

Discovering Your “Why”

In order to truly reach your potential and stay motivated for a sus-
tainable 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 at-
taining 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?

by Phil Despain

Warm up 10 min

Circuit
Jumping Jacks 1minute
Narrow Squats 15lbs (Feet together and up on your toes) 1 minute
Thigh blasters 1 minute
Burpees no push up 1 minute
Bent over rows 10lbs 1 minute
Crunches 1 minute
Push Ups 1 minute
Shoulder Press 10lbs 1minute (if you burn out, try to just hold your arms up)
Repeat this for 30 minutes

Cardio
10 minutes walking on treadmill as fast as you can at the steepest incline possible. Don’t hold on to the treadmill
10 minutes biking see how far you can go in that 10 minutes.
10 minutes stair climber

By Tamara Watt

1. Prepare and cook a weeks’ worth of meat on Sunday, weigh out your portions and store them in individual zip lock bags or Tupperware containers to have meals ready when you need.

2. Eat 5-6 small meals per day and include a portion of lean protein in each meal.

3. Scoop out your shakes for the next day the night before so they are ready to go with you in the morning.

4. Pack your lunch whenever possible to avoid the temptation to eat out with co-workers.

5. Prepare as many of your own meals as possible – then you know exactly what is in them!

6. Never skip breakfast.

7. Drink minimum 8 glasses of water a day to keep you hydrated and it helps keep you feeling full. An active person needs at least 1 gallon of water per day. (Rule of Thumb, 1oz. of water per pound of body weight including if you are a very active individual)!.

8. If you have a craving for breads or pastas, go with wheat breads instead of white breads or 12 grain.

9. Cut out regular sodas completely.

10. Avoid simple sugars and saturated fats whenever possible.

11. Try Crystal Light for a low-calorie flavored drink – you can even make Popsicles!

12. Allow yourself one cheat meal a week to have whatever you have been craving. This is the problem with crash diets they fail to realize that people have cravings and can’t stick with a program if they aren’t allowed to splurge once in a while. Plan this meal around special outings, occasions, parties, etc.

13. Switch to low calorie dressings or sauces

14. Try having sugar free Jell-O for dessert instead of cakes, chocolate or pie.

15. Try Stevia, sweet n’ low or nutra-sweet instead of regular sugar

16. Use a variety of spices to make your food less bland

17. Be creative and include your whole family in your nutritious meal plan!

 

Warm up 10 minutes

Circuit

50 Lunges
30 Dumbbell chest presses 15lbs
50 Lunges
30 Dumbbell chest presses 15lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
Reverse Plank 1 minute
Traveling Pike or inch worm 15 yard
30 squats
12 Off set push ups per side
20 Reverse supermans 20
Plank 1 minute

Cardio
Walk on incline for 30 minutes

Be Creative to Get Your Results

When you are looking to get a workout in and you do not know what to do or do not have access to gym equipment you will still want to be creative.

Some of the best workouts that I have done with my clients are workouts on stairs. Use the stairs to be able to increase your heart rate and challenge your muscles in different ways.

You can do runs up the stairs, push ups up and down the stairs, two legged hops, single legged hops, calf raises, high knees, and so many more exercises.

The key to making this effective is using your creativity and not allowing the lack of a gym membership or lack of equipment to stop you to get to your goals.

A sample workout that I use with my clients goes as follows

60 second run up and down the stairs
60 second push ups up and down the stairs
60 second two legged hops up the stairs
60 second single leg hop up the stairs

Repeat cycle 3 times and make sure to put 100% effort.

 

 

Stacy Jenkins Loses 105 Pounds

How My Life Changed In Just 12 Months


Stacy Jenkins is a member and an emloyee for us here at the Gym at City Creek and has a tremendous success story to share.

 

A few years ago Stacy was at a crossroad in his life. He was engaging in bad habits such as drinking and smoking on a daily basis and got his weight up to 320 pounds.

 

He had recently gone through an injury where he broke his leg and ankle and was not able to move for 7 months. While he was going through this injury he also broke up with his girlfriend of 7 years and that is where the downward spiral began.

 

Stacy started to deal with his emotions through eating, drinking, and smoking and got to the point where he could no longer see his feet and when he bent over to tie his shoes he would get out of breath.

 

Stacy realized that he could no longer travel this path of self destruction and it was time for him to make a change in his life.

 

When Stacy made the committment to change his life, he immediately cut out the drinking and smoking, stopped using condiments, and watched his carbohydrates and fats intake.

 

His exercise routine consisted of 35-60 minutes a day five days per week with a combination of weight training and cardio. He decided to get help with a personal trainer to accelerate his results.

 

Stacy’s advice to you is to get help with a personal trainer and make the commitment to change your life. He believes that you got to want it!

 

Great work Stacy!

 

If you would like to set up a FREE personal training assessment and start getting the results you want click the following link http://getresultsnow.eventbrite.com/

SALT LAKE CITY — Having a toned stomach is like having a fitness trophy: It’s a statement of how fit you are. If there is anything that says, “I am in shape,” it’s a nice set of abs. Here are some simple tips to get you the abs you want this summer so you can show off that beach body proudly.

 

Incorporate all of your ab muscles with your exercises, such as abdominal crunches, bicycle crunches and planks. Instead of doing reps, try doing each exercise for a set period of time, such as sets of 30 seconds to a minute. The purpose of the timed set is to be able to focus on the form while keeping the intensity levels higher. In between your sets, rest for 30 seconds or less. The goal is to not rest in between your sets in order to increase intensity and stimulate the ab muscles.

 

Eat a clean diet. The saying is true that abs are made in the kitchen. Your nutrition should consist of high protein foods such as chicken, fish, egg whites and turkey. Keep your carbohydrates to a minimum, especially the high-sugar, low-nutrient carbohydrates such as white flour products, fast food, candy and anything else that is high in sugar. Consume slow- burning carbohydrates such as green vegetables, oats and whole grain foods. Eat several small meals a day with your goal being four to six meals. Do not forget to drink a gallon of water per day to help increase your metabolism.

 

Incorporate resistance training to help build lean muscle tissue, which will help increase your metabolism. The higher your metabolism the more calories you burn, and the greater your opportunity to burn fat. Great exercises to do in the gym are squats, lunges, shoulder presses, bench presses and back rows. If you do not have access to a gym, then you can of course substitute those exercises with jump squats, body weight squats, lunges, push-ups and resistance band back rows.

 

Cardio exercise is not the only way to get those summer abs, but it is important. If you have access to a gym, incorporate the stair climber, treadmill, elliptical, stationary bike and sports of your liking. If you do not have access to a gym then take a walk outside, go hiking uphill, ride your bike around town, or go swimming at a local pool. When doing cardio training, intensity is the name of the game. Focus on how you feel, and try to push your personal limits. Your body will be the best judge of your intensity, so listen to it.

 

Reduce the stress in your life. Yes, I said “stress.” Stress increases your body’s cortisol levels. Cortisol is a hormone that you want to stay away from, as it is a muscle-wasting and fat- gaining hormone. Work on budgeting out some “me time” every day to help you unwind. During this time do not feel guilty for taking a break; instead, look at it as an investment. This will be the best investment you will make because it will improve not only your summer abs but other aspects of your life as well, such as being a better parent, spouse and friend.

 

Stay consistent and, most importantly, have fun when going after your summer abs. Choose the exercises and foods you enjoy and create a routine for yourself where you can get into a groove.

 

If you would like some more help with your abs and want to take it to the next level then sign up today for your free abdominal assessment by clicking the following link  http://getresultsnow.eventbrite.com/

 

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I started up at The Gym when it opened and started off with a personal trainer to get me headed in the right direction for exercises to help me with my goals. I try to hit The Gym five to six days a week for at least an hour. I’ve been using MyFitnessPal online to track my food and exercise, and have been using a Polar heart rate monitor to make sure I am burning at least 500 calories per workout. Tracking my food and exercise has made a huge difference in helping with the weight loss. I have had a goal for the past year to lose two pounds per week and have been pretty consistent for the most part staying on track with that.

 

The trainers have been great to work with and have been very patient with me in my workouts with some of the limitations that I have with knee problems, etc. I highly recommend the use of The Gym’s personal trainers, there is no way I can do the workouts on my own that they put you through. I look forward to being a member of The Gym for years to come, and to continue on this journey of getting back into shape and staying in shape once I reach my goals.

 

If you would like to set up a FREE personal training assessment and start getting the results you want click the following link http://getresultsnow.eventbrite.com/