August 2012 Archives


5-6 Meals Per Day: Eat Every 2-4 Hours

Breakfast: have a Protein/Carbohydrate/Fruit
Snack: Protein/Carbohydrate
Lunch: Protein/ Carbohydrate/ Fruit or Vegetable
Snack: Protein/Carbohydrate
Dinner: Protein/Carbohydrate/Vegetable
Snack if needed: Protein
**Each Food should be about Fist size to a Fist in a half size**


Shopping List Ideas

100% Pure Whey Protein
Adams Natural Peanut Butter (Mix it up and store upside down in Fridge)
Almond Butter Spread
Almonds (non-salted)
Unsweetened Pure Silk Almond Milk (35 calories)
Low Sugar Instant Oatmeal or Noninstant Oatmeal
Pure Protein Bars (180-200 calories/16-18grams protein/3 or less grams sugar)
Turkey breast Lunch Meat
Whole Wheat Tortillas (under 120 calories)
Light English Muffins
Multigrain Sandwich Flats (100 calories)
Chicken Fajita Chicken Breast Strips or Steak Strips (110 calories)
Caramilized Onion and Swiss Chicken Burgers (180 calories)
Lite Vinegarette Dressing (any flavor. Love raspberry)
Chicken Breast
Light Mayonnaise
Original Triscuits (any flavor)
Graham Crackers
Fruits- apples, strawberries, blue berries, etc
Vegetables (love the big freezer bags)
Turkey Burgers
Muscle Milk

Breakfast Ideas

1. Low Sugar Maple and Brown Sugar Oatmeal
1 Medium size Apple
2. Omelet- Using 2 egg whites and 1 whole egg, small amount of unsweetened almond milk, chopped up peppers, zucchini, squash, mushrooms, broccoli, cauliflower, (pretty much a cup of the freezer vegetables)
3. Protein Shake- in blender mix 1 cup unsweetened almond milk, I scoop chocolate whey protein. 2 tablespoons Adams Natural peanut butter, hand full of spinach, and about 2 cups of ice or mix to whatever texture you prefer

Lunch Ideas

1. Chicken Fajita Wrap- using Chicken Fajita or Steak Strips, Whole Wheat Tortilla Wrap, Spinach, Light Mayonnaise or Salsa
2. Spinach, Chicken Fajita Strips, Chopped up Strawberries, and Lite Vinegarette Dressing Salad
3. Turkey Lunch Meat, Light Mayonnaise, on Lite English Muffin
4. Protein Shake if you didn’t have one for breakfast

Dinner Ideas

1. Grilled Chicken Breasts with Steamed Vegetables
2. Caramilzed Onion & Swiss Chicken Burger on a Multigrain Sandwich Flat (so Yummy) with mixed vegetables or salad
3. Grilled Salomon and mixed Vegetables
4. Roast Turkey Breast Slice and 1/5 Chopped Avocado
5. I like putting Chicken breasts in the crockpot with salsa over top and letting it cook all day
6. BBQ Ribs paired with mixed Vegetables or salad

Snack Ideas

1. 12 Triscuits and 24 Almonds
2. 2 String Cheese and 1 Medium apple or any fruit
3. Plain Greek Yogurt with any berries and 12 Nuts
4. Almond Butter smeared on a Whole grain toast or lite English muffin and a Fruit
5. Protein Shake if you did not have it for breakfast or lunch
6. Protein bar and a fruit
7. Baby carrots and 24 Almonds

If you want more help with your fitness program email [email protected] and take advantage of your complimentary fitness assessment.

The gym industry has gotten a bad rap on how it conducts business.  I know most of you have dealt with chain gyms that have been less than honest with you. Anywhere from sneaky contracts to surprise fees that you had no idea that you signed up for. The gym is supposed to be a place where you relieve stress not increase it.

Many people are scared to sign up for a gym membership because they are worried that they will be “locked in” a contract where they cannot get out of . We agree that you must be committed to your fitness goals and make this a lifestyle change but we also know that life happens. Sometimes you move, sometimes you separate with your significant other, sometimes job changes happen. No matter what you should be supported and taken care of instead of penalized.

What signing a contract for a gym service means to us is if you have to lock someone into a contract then that means you do not have very much confidence in what you are offering. You are not actually committed to providing what you promised because if you were you would not have to lock people in. A contract is a scary thing and in this day in age people are more educated than ever and things are going to shift into a new direction.

What we are trying to accomplish here at The Gym at City Creek by not having a contract and being a month to month gym is we want to hold ourselves accountable and earn your business each month. If we are not doing a good job and aren’t providing good customer service then we do not deserve to have your business.

If you want to try out our gym where we do not use high pressure intimidating tactics then give us a call 801-656-2092 or email us at [email protected]

We want to change the perception of the gym industry by actually caring about our customers and instead of being sneaky and money driven, we want to be service driven. We want the gym to be a place where you are part of a community that actually means something. We want you to be part of something you can be proud of and trust that we have your best interests in mind.


Matthew Landis

(Top photos)

Original Weight – 187

Current Weight – 166

Original Body Fat – 19.7%

Current Body Fat – 14.7%

Nick Saunders:

(Bottom Photos)

Original Weight – 123

Current Weight – 134

Original Body Fat – 6.9%

Current Body Fat – 6.7%

These guys did an absolutely phenomenal job with their personal trainer and coming in to work out. Congratulations guys for doing such a wonderful job and getting great results. They represented TGHS really well.

Benjamin Holdaway:

Original Weight – 225

Current Weight – 198

Original Body Fat – 26.7%

Current Body Fat – 19.1%

By using our personal trainers here at The Gym at City Creek Ben got phenomenal results and ended up winning the TGHS summer body competition. Congrats to Benjamin!

By Deseret News

Published: Tuesday, Jan. 17 2012 4:12 p.m. MST

SALT LAKE CITY — Another high-end amenity has been added to the roster of Salt Lake City’s highly anticipated City Creek Center project. The GYM at City Creek will open in March on Main Street.

The 55,000-square-foot facility will include a variety of fitness training options for downtown residents and visitors. Among the unique features will be I-Fit technology, individual satellite TV, international scenery workout programs, along with cardiovascular and strength training, basketball and racquetball courts, free weights, indoor cycling and swimming. The property will also include an onsite physical therapy practice, spa hair services and daily laundry service.

“Whether you work downtown, live downtown, or simply want a fitness experience unique to Salt Lake City, The GYM at City Creek delivers wellness in a way you won’t find at any other public fitness facility,” said general manager Rick Strout.

Membership fees will range from $59 to $99 per month with no long-term contract commitment. In addition, The GYM will offer a guest program for visitors staying in surrounding hotels.

Visit or call 801-656-2092  for more information.

The Gym at City Creek


The Gym at City Creek is a 55,000 square foot facility is designed to provide an affordable, first-of-its kind fitness experience to those living, working or visiting downtown Salt Lake.

Amenities include cardiovascular training, strength training, free weights, circuit training, indoor cycling, aerobics and yoga, two basketball courts, two glass racquetball courts, a junior Olympic pool and nutrition juice bar.

What makes The Gym unique, however, is its focus on providing upscale and relaxing experiences for our members. From floor-to-ceiling windows that offer uncompromising views of downtown Salt Lake, to an onsite physical therapy practice and spa hair services, to an executive locker room with private sauna, steam, whirlpool and daily laundry service.

The Gym includes a variety of personalized training options guided by elite staff. Individual, group and corporate training sessions include customized body fat analysis, nutrition guidance, personal strength and cardio programs. State-of-the-art fitness equipment will feature I-Fit technology, individual satellite TV and international scenery workout programs.

Monthly membership fees at The GYM range from $59 to $99 a month, depending on membership type, services and training options. Dues are month to month, with no long-term contract commitment. Single, couple, executive and corporate memberships are available for guests 18 years and older.

Mar 21st 2012

While hordes of shoppers descend on downtown, SLC to finally see the years-in-the-making City Creek Center in person, The Gym at City Creek will open its doors to urbanites looking for a workout.

Amenities abound in this centrally-located gym: on-site trainers, classes, basketball and racquetball courts, and—what may be the hallmark of The Gym—an indoor swimming pool built to Junior Olympics specifications.

Looks like downtown Salt Lake can add one more thing to the list of things that it has going for it.

Just as City Creek Center puts on all the stops for opening day, The Gym at City Creek will host an open house on March 22 and 23, as well as a grand opening bash on March 26. To get to The Gym, you’ve got options—TRAX stops right in the heart of City Creek (51 S. Main Street, Salt Lake City), and underground parking abounds. Once inside the development, you can find The Gym right above Cheesecake Factory.

Health » Club designed for people who live and work near new mall.


| The Salt Lake Tribune

First Published Mar 19 2012 02:21 pm • Last Updated Mar 22 2012 11:08 am

With an indoor creek and high-end retailers such as the jeweler Tiffany, City Creek Center aims to dazzle. An adjoining gym does, too.

Nestled on the southeast end of the sprawling shopping mall, The Gym at City Creek features an indoor pool, a movie viewing room, nine very large TV large screens among dozens of others, laundry services, a deli, basketball and racquetball courts, and a relaxation room with leather couches.

The 55,000-square-foot facility, which offered tours Thursday, March 22, with the opening of City Creek Center, is designed to cater to the thousands who live and work in and around the City Creek development. The gym is expected to open its doors for customers on Monday.

The project, created and built by The Church of Jesus Christ of Latter-day Saints, includes several office buildings with an estimated 5,000 workers. Approximately 2,000 people will work in City Creek Center or for surrounding merchants and restaurants. Hundreds more live in some of the 425 condominiums and 110 apartment units that are part of City Creek.

The gym, which is leasing space from the LDS Church, is aiming for a specific niche, said general manager Rick Strout.

The idea for a downtown health club was part of City Creek from the start, Strout said. “[The church] needed a place for people who live and work downtown to exercise and play.”

Although some clubs in the suburbs cater to families and offer child-care services, The Gym at City Creek is catering to a large degree to professionals who want to work out before or after work or on their lunch hours. The club is not offering child care, and membership is limited to people who are at least 18, he said.

The club has a variety of features and programs that address in some way most of the reasons people don’t work out, Strout said. In terms of entertainment, a number of the pieces of fitness equipment have built-in TVs; there are also big-screens and a screening room where patrons can watch a full-length movie while working out. The facility also offers a variety of pre-set workouts as short as nine minutes. And for an added fee, the club offers laundry services so that your workout clothes will be cleaned and ready for your next visit.

Although the formal address of the club is 51 S. Main St., its entrance is off 100 South — about midblock between Main and State streets.

The Gym at City Creek is owned by Brent Cook, who also owns The Gateway shopping center’s Metro Executive Fitness/Sanctuary Day Spa, and his daughter, Cathy Brunken, and her husband, Stephen.

Cook has been involved in several other health clubs, including the two that were in ZCMI Center and Crossroads Plaza malls before they were razed to make way for City Creek Center.

“We wanted to create an upscale atmosphere, just like City Creek,” Cook said.

Because The Gym at City Creek is closed on Sundays — none of the shops in City Creek Center and only two restaurants are open that day of the week —members will be able to go to The Gateway to work out.

Monthly fees at The Gym at City Creek range from $49 to $99 per person. The club also offers an executive membership.

The club will start with 40 classes per week, including pilates, yoga, indoor cycling and zumba. Depending on demand, it may add to those offerings over time, Strout said. The club also offers physical therapy services.

Club managers say they believe that features such as a lap pool that is shared with the condominium developments in City Creek and the sports courts probably will be the most popular draws.

Tara Isaacson, who lives and works in the downtown area and signed up as a member, said even though she doesn’t do a lot of swimming, she’s attracted to the pool area, with its glass walls and balcony.

“The pool is gorgeous. And the balcony is cool.”

[email protected] Twitter: @cheapchick


Fit Stop Physical Therapy Clinic is pleased to announce the grand opening of its new location at 51 South Main in Salt Lake City. The clinic is located inside The GYM at City Creek, a newest athletic club in the heart of the City Creek Center.


The new outpatient clinic will offer complete physical therapy, medical and industrial rehabilitation services.  It will treat patients seeking rehabilitation care including post orthopedic surgeries, joint replacement, sports related injuries, pre and post surgical rehab and biomechanical analysis. Services also include treatments for arthritis, osteoporosis, patellofemoral syndrome, plantar fasciitis and neurological rehab including Parkinson’s and Multiple Sclerosis.


The physical therapy group will work closely with personal trainers at The GYM at City Creek to maximize rehabilitation results for patrons needing a formal course of therapy.  They will also provide free screenings of injuries to the musculoskeletal system. The clinic hours are Monday through Friday, 8 a.m. to 6 p.m. closed Saturdays and Sundays.


Previously Bluth managed therapy clinics including The Utah Center for Sports Medicine at the Sportsmall in Murray, St Mark’s Hospital, The Life Centre at Alta View and currently works with his two sons Tyler and Tobin providing therapy services at the Fit Stop in Heber City. Mr. Bluth graduated from the University of Iowa and is the former past president of the Utah Chapter of the American Physical Therapy Association.

Read more: Utah Pulse – Physical Therapy Practice Opens at City Creek Gym

SALT LAKE CITY — Fit Stop Physical Therapy Clinic has announced the grand opening of its new location at 51 S. Main in Salt Lake City. The clinic is located inside The GYM at City Creek, a new athletic club in the City Creek Center.

The outpatient clinic will offer physical therapy and medical and industrial rehabilitation services. It will treat post-orthopedic surgeries, joint replacement, sports-related injuries and pre- and postsurgical rehab, and will offer biomechanical analysis. Services also include treatments for arthritis, osteoporosis, patellofemoral syndrome, plantar fasciitis and neurological rehab including Parkinson’s and multiple sclerosis.

The physical therapy group will work closely with personal trainers at The GYM at City Creek for patrons needing a formal course of therapy. They will provide free screenings of musculoskeletal injuries.

Clinic hours are Monday through Friday, 8 a.m. to 6 p.m. The clinic is closed Saturdays and Sundays.

Alan Bluth, director of rehabilitation for Fit Stop Physical Therapy, previously managed clinics at the Utah Center for Sports Medicine, St. Mark’s Hospital, and the Life Centre at Alta View. He currently works with his sons Tyler and Tobin providing therapy services at the Fit Stop location in Heber City. Bluth graduated from the University of Iowa and is past president of the Utah Chapter of the American Physical Therapy Association.