* By appointment only

Showing page 1 of 12 | Next

Updated Group Fitness Schedule

Written by: Greg | December 11, 2014

city creek update update

How to Build Up Your Legs With This Leg Workout

Written by: Greg | October 24, 2014

 

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!

http://bit.ly/YMy3zF

Nutrient-Rich Raspberries

Written by: Amy Niemeyer | August 8, 2014

I love raspberries.  I put them in salads, on frozen yogurt, in yogurt and cereal, and eat them on their own, straight out the container.  You can also put them in smoothies, pies, parfaits, cakes, sauces, and casseroles.The only thing I could do without are their seeds.  They get stuck in my teeth and interfere with the yummy taste of the berry.

Raspberries pack a powerful nutrient-rich punch.  They are low in calories and saturated fat.  They also are a great source of dietary fiber, antioxidants, vitamins and minerals.  Here is a list of the vitamins and minerals in raspberries and some of their functions:

Vitamin C aids absorption of iron and forms collagen in bones, cartilage, muscle and blood vessels.

Vitamin A is essential for healthy vision, cellular growth and the immune system.

Vitamin E helps prevent deficiencies requiring supplements.

Potassium helps control your heart rate and blood pressure.

Copper aids in the production of red blood cells.

Manganese promotes strong bones, nerve health and helps the body synthesize fatty acids and cholesterol.

Iron regulates cell growth.

Magnesium promotes the health of your immune system and heart as well as normal muscle and nerve function.

B-vitamins are energy producers, aiding in the breakdown of carbs.

 

Lots of good reasons to give raspberries a try.

Weighing the Scale’s Importance to Weight Loss

Written by: Amy Niemeyer | August 6, 2014

Should you weigh yourself regularly or not? Well, if you’re trying to lose weight, it’s a good idea to step on the scale on a regular basis to monitor your progress, keep you accountable, and head off any major weight re-gain. Weigh yourself once a week, every two weeks, some studies even suggest daily–whatever works for you. If you get out of the habit of those weigh-ins, it’s easier to slack off and write off that banana split you had last week…and the chocolate cake you ate three days ago…and the apple pie you had for a snack today. Allowing yourself a cheat day once a week is fine, but if you extend that on throughout the week and into the next and the next, without the benefit of a weigh-in, you could suddenly find you’ve gained back some, all or more than the weight you worked so hard to lose. But it’s important to realize that adopting a healthy lifestyle is more important than the number staring back at you on the scale. Relying too much on the scale could damage your self-esteem and be the equivalent of a wrecking ball headed straight for your motivation. So you may tend to either give up and gain more weight, or obsess about your weight to the point where you’re dangerously thin. Concentrate on eating a healthy diet and exercise most days of the week–and log it. Put it in writing to help keep you going. And, try to have fun with it.  You could have a family weight loss game for, say, 8 weeks.  Give small, fun prizes for the most weight lost each week, and total weight lost at the end of the game.  You could also play a nutrition game involving family members picking fruits and veggies of a certain color or two to try out, then searching cookbooks and online resources to find recipes using those foods.  Have a taste test to see which recipe wins as family favorite.  Make eating healthy, weight loss, and exercise a fun adventure! If you prefer to weigh yourself, here are some tips to keep in mind: 1. Use the same scale at each weigh-in for consistency 2. Weigh yourself in the morning before you eat breakfast since food and liquid can effect your weight 3. You may consider foregoing clothes if you weigh-in at home, and shoes as well, since they can add up to five pounds to the scale As you work out and eat healthier, your body will experience changes.  Muscle doesn’t weigh more than fat, it’s just denser, so it takes up less space.  If you build muscle, you will burn more fat.  With more muscle mass and less fat, your body will look leaner even if you haven’t necessarily  lost weight in the process. If you know that the weight gain is due to unhealthy eating habits, take charge.  Pull yourself back on track by analyzing your food intake and modifying your exercise routine. It’s important to have a healthy relationship with the scale.  Use it as a tool to help you manage your weight, but don’t obsess over it.

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

Written by: Greg | August 4, 2014

Female with perfect abdomen muscles

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.

Utah 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 happy, healthy, and confident again.

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

If you want to take advantage of the workout plans that have been heroes to many women and changed their lives forever then fill out the form below to schedule your life changing session today!

 

Fill out my online form.