News from Lions Gym

A THORN

2009-08-10T12:50:00.000-07:00

Hello!!!
I learned something this weekend that I wanted to share with you. It is
about the thing that we have lived with and learned to ignore. Every time
you took a couple of steps forward it comes along and takes you back
three. You think it is the last time that you have dealt with it and it is
on its merry way out and BOOM!! it is laying or sitting right next to you.
Let's name it a "THORN".

Definition of THORN: one that causes sharp pain, spiny protuberance,
irritation or discomfort.

There is a thorn in your life and you have learned to co-exist with it. It
has been bugging you but you are comfortable with this discomfort. It
sits and looks you straight in the face. You say AHG!! Once in a while
you stay in a position that it really does not bother you or it becomes
less of a pain in your side. All of us have or had that thorn.

I remember my thorn. I remember when the day came when I had tolerated
enough of it. Removing it was eminent! OHH!! I can say it was easily the
most emotionally painful day when the time came to part ways with this
source of prickle. I had grown to feel sorry for my thorn. I would say
stuff like - "What would happen if it did not use me?" How would it make
it?" The thorn was growing on me.

Then began the process of removing it, which I can say took so much work
and help but it did take place. It was not POOF and it was gone. It was a
painstaking time of my life. I had to have a strong, positive supporting
team. I am talking spiritual, physical and mental. Today I can say I am a
survivor and if another thorn came, I will be the first to put it on
notice.

Who, what or where is your thorn? Is your thorn a habit that you have just
refused to let go? Get OUT of your own way my friend. Don't be the source
of this side ache. Don't let your thorn get in the way of what you want to
accomplish. Remove your thorn NOW!!! The time is now.

If your thorn is a person, remember, there are 4 types of people on this
earth. Those that either:

1. ADD
2. SUBTRACT
3. MULTIPLY
4. DIVIDE

Who or what are you choosing to be in your circle? We hope that whomever
or whatever it is that it is the best thing that ever happened to you.

That my friends is your TIP of the WEEK...

WHAT IF!!!

2009-06-08T11:51:00.000-07:00

Hello!

I hope you had a great weekend and that you rested. I am sure you wish there was an
extra day added to the weekend because they just seem so short! Leah and I have some
good news that we will probably share at a later date, but are just SO happy about
the news!

I am sure that some of us did not have a super weekend. Maybe you were sick in the
hospital or maybe lost a job, but I want you to know that the grace of God is with
you. There is enough for even YOU! You will get through this one just like you did
the other.

This leads me to share with you about what really concerns me about all of us.
Please join me and do this exercise. You will need a pencil, a piece of paper and
your mind.

- Write down 10 things that you would have liked to have done but you did not do
this past week.
- Next write down 10 things that you wanted to do but did not do last week. It is
not okay if your list does not reach ten ....think harder though.
- Now rewrite the list again, but this time write the 10 things that you WILL do
this week. Do not set yourself up to fail but be smart.
- Then write down the 10 things that you WILL NOT do. This is important to me
because I care about you meeting your goals that we have talked about.
Not just goal for the gym but even at home with your family, friends and pets.

We cannot keep living our lives by "what ifs"...
1. What if I had been working out since January, where would I be now?
2. What if I had not stopped going to the shelter to volunteer, whom would I have
influenced by now?
3. What if I had not drank as much last month like I have been lately?
4. What if I had not laid in the sun as long as I have for the last ten years?
5. What if I had not been intimate with that last person that I met?
6. What if I had not ate that much food, would I still be losing focus?
7. What If I did not quit, how much better would my lower back be by now?
8. What if I did a couple more miles a day rather than just one mile?
9. What if I called my friend and said I was sorry six months ago rather than
yesterday?
10. What if I had told my mother and father "I love you" earlier?

This goes with everything, not just working out. I am not claiming to know it all,
but I know that there is so much pain in "what ifs" versus "I am glad I did". You
must have no FEAR! Look at the horse, it is not afraid of the sword or spear when it
is time for battle. Yet we have a bigger spirit than the horse!

Take a container and put a hundred coins in it. They could be pennies if you like.
And every day for the next one hundred days take one out until there is none left in
the container. Now remember, every time one comes out, what is left is how much time
in days you have left. This is a way to help you focus on not having "what if"
moments.

That my friends is your TIP of the WEEK...

- - - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000

STRETCHING

2009-04-30T13:33:00.001-07:00

Hello!

Leah and I are hoping that you are having an excellent week! This has been
a strong week for us because we are adapting to styles and habits just to
improve us as human beings. For example, more water, more new types of
veggies and for our junky part, a new type of ice cream! Anyways, I am
hoping that whatever ways you are trying to improve YOU that you are very
strong.

I am catching you at the end of the week to share this tip of stretching.
Hopefully this is something you can do over the weekend, since it will be
fresh in your mind.

Stretching - a form of exercise or a pre-exercise discipline.

This is often the misguided definition of this practice. Stretching is NOT
to be done before you workout and it is not a warm-up. To grill a steak you do not pull on it. To get it warm,you actually put it on the fire. To get heat in your
muscle system, you have to perform and sustain the physical activity until
the system temperature is raised by a degree centigrade. Research
increasingly shows that a stretching habit isn’t good for warm-up, injury
prevention, preventing muscle soreness, or even for flexibility (Paul
Ingraham, Registered Massage Therapist). I bet you are surprised by this,
but I can see why you would be. This is a bold concept.

When challenged, many stretching enthusiasts have a hard time explaining
why they are stretching. The value of stretching has been elevated to
dogma without justification. Everyone just “knows” that it’s a good thing.

1. warming up
2. prevention of muscle soreness
3. prevention of injury
4. flexibility

And sometimes you also hear:

5. “performance enhancement” (faster sprinting, for instance)

Body heat is generated by metabolic activity, particularly muscle
contractions. The best way to warm up is probably to start by doing a
kinder/gentler version of the activity you have in mind. i.e. walk before
you run

Well, my point here today is that stretching is NOT the replacement for
pre-workout or even working out. I don't want you to find quick salvation
in stretching hoping there will be weight loss. Please indulge in your
exercise program before stretching. You will be happy you did. Make it a
focus. There is a good chance you will get what you are looking for in the
end.

- - - -
Stephen & Leah Menya
Owners & Personal Trainers
www.LionsGym.com
952-474-7000

The Twitchers

2009-04-16T04:48:00.000-07:00

Hello!

A busy week it has been indeed. Hope your Easter weekend went well. Leah
and I had a fantastic weekend. We got to relax, watch a little golf or
should I say "I" watched a little golf. : ) It was a good break from all
the rush that we have in our lives.

This week I wanted to share something about the long twitch and short
twitch muscles we have in our body. What are they and how important they
are.

Are you a better sprinter or distance runner? Many people believe that
having more fast and slow twitch muscle fibers may determine what sports
athletes excel at and how they respond to training.

Skeletal muscle is made up of bundles of individual muscle fibers called
myocytes. Each myocyte contains many myofibrils, which are strands of
proteins (actin and myosin) that can grab on to each other and pull. This
shortens the muscle and causes muscle contraction.

It is generally accepted that muscle fiber types can be broken down into
two main types: slow twitch (Type I) muscle fibers and fast twitch (Type
II) muscle fibers. Fast twitch fibers can be further categorized into Type
IIa and Type IIb fibers.

On average, we have about 50 percent slow twitch and 50 percent fast
twitch fibers in most of the muscles used for movement.

Slow Twitch (Type I)
The slow muscles are more efficient at using oxygen to generate more fuel
(known as ATP) for continuous, extended muscle contractions over a long
time. They fire more slowly than fast twitch fibers and can go for a long
time before they fatigue. Therefore, slow twitch fibers are great at
helping athletes run marathons and bicycle for hours.

What Causes Muscle Fatigue?

Fast Twitch (Type II)
Because fast twitch fibers use anaerobic metabolism to create fuel, they
are much better at generating short bursts of strength or speed than slow
muscles. However, they fatigue more quickly. Fast twitch fibers generally
produce the same amount of force per contraction as slow muscles, but they
get their name because they are able to fire more rapidly. Having more
fast twitch fibers can be an asset to a sprinter since she needs to
quickly generate a lot of force.

Type IIa Fibers
These fast twitch muscle fibers are also known as intermediate fast-twitch
fibers. They can use both aerobic and anaerobic metabolism almost equally
to create energy. In this way, they are a combination of Type I and Type
II muscle fibers.

Type IIb Fibers
These fast twitch fibers use anaerobic metabolism to create energy and are
the "classic" fast twitch muscle fibers that excel at producing quick,
powerful bursts of speed. This muscle fiber has the highest rate of
contraction (rapid firing) of all the muscle fiber types, but it also has
a much faster rate of fatigue and can't last as long before it needs rest.

Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at
or whether we are fast or strong. Olympic athletes tend to fall into
sports that match their genetic makeup. Olympic sprinters have been shown
to possess about 80 percent fast twitch fibers, while those who excel in
marathons tend to have 80 percent slow twitch fibers.

Are Athletes Born or Built?

Can Training Change Fiber Type?
This is not entirely understood, and research is still looking at that
question. There is some evidence showing that human skeletal muscle may
switch fiber types from "fast" to "slow" due to training.

What can I do to improve my performance?

Keep in mind that genetic differences may be dramatic at the elite levels
of athletic competition. But following the principles of conditioning can
dramatically improve personal performance of a typical athlete. With
consistent endurance training, muscle fibers can develop more and improve
their ability to cope with and adapt to the stress of exercise.

Is fiber type the number one factor that makes an elite athlete elite?

Fiber type is part of a great athlete's success, but it alone is a poor
predictor of performance. There are many other factors that go into
determining athleticism, including mental preparedness, proper nutrition
and hydration, getting enough rest, and having appropriate equipment and
conditioning.

That my friends is your TIP of the WEEK...

See you at the gym!

- - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000

My Body is A Temple

2009-04-08T08:07:00.001-07:00

Hello!

Hope your week started well. Thank you again for all who showed up at the
Hope for the Child event on Friday. It was considered a great success. The
kindness and support from all who were there was just amazing! Thank you
and thank you!

Well the ingest series of what goes into your body could not be ended
better than to remind us of how valuable our bodies are and how we cannot
go replace it at a Sears or Kohls or anywhere for that matter. Our bodies
are sacred and a unique one of a kind natural occurrence. I looked up the
definition of "temple" because our bodies are temples and this is what I
came up with:

A. Something regarded as having within it a divine presence.

B. A building reserved for a highly valued function.

Well there you have it! The body needs constant attention. Please do not
get sloppy, especially at the end of the day when you have worked so hard
to watch what goes in all day and then finish with a late night snack that
does not make sense. I just want you to know that it is important that you
care for your insides as much as you care for your outsides. I know that
we try and look sharp on the outside by staying fashionable with the
current styles and trends. We also must pay attention to our insides,
because the inside will sneak up on you like a blocked artery or even
colon cancer, pancreatic cancer or fumigated lungs. These are results of
years of carelessness of what we consume.

Leah has been working hard to put a book together for our patrons, which I
understand is close to being completed. It will include all the healthy
food recipes that in 21 days can become a good eating habit. When the time
comes, I will inform you so you can acquire a copy. With that being said,
thank you for keeping up with our series. We will see you at the gym.

That my friends is your TIP of the WEEK...

- - - -
Stephen & Leah Menya
www.LionsGym.com
952-474-7000

Ingestion Series Part Four

2009-04-01T10:19:00.000-07:00

Hello!

You have yet another week to be the conqueror that you are! To overcome
the impossible!

First off, I would like to start off with a question to get you
thinking... Who is your teammate? Leah and I are all about getting the
work done as a TEAM. She fills in where I cannot and vice versa. It does
not have to be a significant other but an accountability teammate is a
must.

This week I continue with the Ingestion Series, Part 4 - CARBOHYDRATES

Bottom Line - choose good carbohydrates, not NO carbohydrates. Whole
grains are your best bet.

Whole Wheat Bread - Don't be misled by fad diets that make blanket
pronouncements on the dangers of carbohydrates. They provide the body with
the fuel it needs for physical activity and for proper organ function and
they are an important part of a healthy diet. But some kinds of
carbohydrates are far better than others.

Best sources of carbohydrates — whole grains, vegetables, fruits and beans
promote good health by delivering vitamins, minerals, fiber, and a host of
important phytonutrients. Easily digested carbohydrates from white bread,
white rice, pastries, sugared sodas, and other highly processed foods may
contribute to weight gain, interfere with weight loss and promote diabetes
and heart disease.

5 Quick Tips to Add Good Carbs to Your Diet:

1. Start the day with whole grains. Try a hot cereal, like old-fashioned
oats or a cold cereal that lists a whole grain first on the ingredient
list.

2. Use whole grain breads for lunch or snacks. Confused about how to find
a whole-grain bread? Read "Separating the Whole Grain from the Chaff" to
learn how to spot whole grains in the supermarket.

3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole
wheat pasta or another whole grain with your dinner. Read "Health Gains
from Whole Grains" for a list of whole grains and their health benefits.

4. Choose whole fruit instead of juice. An orange has two times as much
fiber and half as much sugar as a 12 oz glass of orange juice.

5. Bring on the beans! Beans are an excellent source of slowly digested
carbohydrates, as well as a great source of protein.

I am going to challenge you to find in a dictionary what CONQUEROR means.
Write it down and place it in a place you look often.

That my friends is your Tip of the Week...

Part Three Ingestion Series

2009-03-19T10:01:00.000-07:00

Hello!

There has been a lot going on at the LIONS GYM and the biggest one that
Leah and I have noticed are the BLESSINGS and GRACE that have come our
way. My, My, My! The number of people that we have met is amazing! We
could not have chosen you even if we wanted to. Something bigger than Leah
and I brought you into our lives that is God. Amen! We want to say THANK
YOU! We cannot say enough thank yous, but may you be blessed a hundred
fold for supporting Lions Gym. Please do not lose sight now because NOW is
the time that you keep on keeping on. We are speaking to YOU!

Keeping on with the series of the things we put into our bodies, we
continue with FRUITS & VEGETABLES. Let us remind you of someone who has
been taking vegetables for many years and it has never failed him -
POPEYE!

Vegetables & fruits are a good source of fiber and minerals that we really
do not get enough from eating protein foods like chicken, meat and fish.
They expand in our stomach and they make you feel full.

Here are some tips:

1. Keep fruit/vegetables out where you can see them. That way you'll be
more likely to eat them. Keep them out on the counter or in the front of
the fridge. (Leah is real good at this one!)

2. Get some every meal, every day. Try filling half your plate with
vegetables at each meal. Serving up salads, stir fry, or other
vegetable-rich fare makes it easier to reach this goal. Bonus points if
you can get some fruits and vegetables at snack time too!

3. Explore the produce aisle and choose something new. Variety is the key
to a healthy diet. Get out of a rut and try new fruits and vegetables.

4. Bag the potatoes. Choose other vegetables that are packed with more
nutrients and more slowly digested carbohydrates.

Seriously, let's get this type of food in us to keep away all those funky
diseases!

Now that my friends is your TIP of the WEEK...

Please help us congratulate YOU! Yes you!!! Point at yourself and
congratulate yourself because you are going to eat fruits and vegetables
for dinner!

See you at the gym!

- - - - - -
Stephen and Leah Menya
LIONS GYM
952.474.7000
www.LionsGym.com

Ingestion Series Part Two

2009-02-17T11:19:00.001-08:00

Hello
First of all me and Leah would like to say thank you from the bottom of our hearts for every thing that you have done to add to Lions Gym. We want to wish blessings on you so that may receive favor for a time like this when we all need favor.

This week I would like to continue with the series of discussion about the things that we put in our body.To get you to speed check our log on www.lionsgym.com for last weeks discussion.We talked about taking in alcohol in to your system,well this week it is Supplements. The definition for that would be; Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole. There are all sorts of supplements from Calcium, Magnesium to Chondritin and yes the famous weight-loss supplements. I have a little surprise for you we are together going to understand why these Vitamins, supplements, herbs, prescription, will not cure your health problems. One may think that the problem is poor blood circulation...a bad ticker...or joint and muscle ache, but the real issue is lack of the proper Enzymes. The missing enzymes that break down even the supplements that you are ingesting into your system to help you with you your weight loss, your joints or aching muscles. Here are a few examples of a deficiency of a Protein Enzyme Back weakness, Fungus, Constipation, High blood pressure, Parasites and for those of you are finding it hard to sleep Insomnia is a sign of lack of the protein enzyme.

So really we need our supplements but we lose the enzymes to break them down research says at least 13% as we get older. Please find it important to boost your enzyme strength to break down all these supplements that we take. Enzymes are the catalysts that makes everything!!! work in your body. Ask me which one I recommend when you see me next I will share my little secret.

Please join me and Leah this weekend as we have our open house. Your support is greatly appreciated we will have a lot of fun stuff to go with it. God bless and have a good week.

--
Stephen Menya
Personal Trainer & Owner
Lions Gym
www.lionsgym.com
cell: 612-296-5918
office: 952-474-7000

Ingestion Series Part One

2009-02-03T08:54:00.000-08:00

Hello
We surely are thankful for Gods grace and favor. For some of you who know that Lions Gym is the official Gym for KMOJ we are pleased to let you know that we signed up our first respondent. Leah and I are so looking forward to when the gym has its full family. It is coming we will tell you that. Please do not forget about the grand opening Saturday, Feb 21st 09. Please bring a friend it is an all day event and there will be alot of fun stuff.

The Tip this week involves the stuff apart from food that we put in us that we can do with or with out. This will be the 1st part of the three things we ingest series. And guess what me and one of us here at the gym will go for one month with out it just to see how it feels (join us if you like. February is the shortest month after all).

ACCOUNTABILTY.
Yes you got it--it is the good ol, Sweet Drink.Moderate drinkers tend to have better health and live longer than those who are either abstainers or heavy drinkers. In addition to having fewer heart attacks and strokes, moderate consumers of alcoholic beverages (beer, wine or distilled spirits or liquor) are generally less likely to suffer hypertension or high blood pressure, peripheral artery disease, Alzheimer's disease and the common cold. Sensible drinking also appears to be beneficial in reducing or preventing diabetes, rheumatoid arthritis, bone fractures and osteoporosis, kidney stones, digestive ailments, stress and depression, poor cognition and memory, Parkinson's disease, hepatitis A, pancreatic cancer, macular degeneration (a major cause of blindness), angina pectoris, duodenal ulcer, erectile dysfunction, hearing loss, gallstones, liver disease and poor physical condition in elderly. Well now please do not go running and getting loaded up but just be a moderate one. Please join me in congratulating our KMOJ 89.9 FM brothers and sisters whom I measured yesterday and are loosing inches. Please tune in 89.9 KMOJ and could hear their stories.

That my friends is your Tip of the Week.

--
Stephen Menya
Personal Trainer & Owner
Lions Gym
www.lionsgym.com

2009-01-26T13:09:00.001-08:00

Hello!

I hope the weekend was as good for you as it was for us! A lot of things
happening for Lions Gym. Leah and I are very excited about all that is
going on. We have a calm in the storm - the storm being this crazy economy
and the calm being the grace of God that guides us through the struggles
that come with it. We hope that you can also find your calm in this crazy
storm. The last time I checked, prayer is still free! And yes, exercises
like jogging, dancing, and even sit-ups are not in recession! But please,
DO NOT let it overcome you so much that you neglect to tap into the valor
within you and ride the storm.

The Tip for this week is a very strong reminder. The homework you are
supposed to do when you are not on your strict workout regimen. Your
homework is the extra crunches that carry you over to the next work out.
These I strongly recommend being done at home when you are watching TV or
even just waiting for the laundry to dry up.

Another reminder is to watch what you eat. Cut the big sugar loads- snacks
that conjoin your meals. Get creative and let us indulge in a little bit
more healthier snacks.

And last but not least, get the rest and stretching that you need! Always
stretch when soreness follows the next day. Stretch the part that is sore
to get the accumulated lactic acid that is paralysing you. Get rest means
unless the soreness is too much, give the part that you worked out at
least 48 hours to get some good recovery. That is what muscle needs in
order for good growth.

And now, for a special announcement... Mark Saturday, Feb. 21 on your
calendars!  Lions Gym will be having a GRAND OPENING! Please share this
with your friends and family! We would love for you to join us on this
ground breaking day!

Now that my friends is your Tip Of The Week...

exercise intensity

2009-01-16T13:27:00.001-08:00

Hello!

Hope you all are having a wonderful week!  We are a little late on the Tip
of the Week, but better late than never.

This Tip is brought to you by Leah Menya…

Has someone ever told you, you need to push yourself harder or you are not
working out as hard as you really could?  Or why don’t you sweat when you
work out?  Trust me, when you are married to a personal trainer, you have
heard these things!  HA!

All these questions surround the concept of “exercise intensity”.  You may
have heard people talk about this, but how do you measure it?

As a general rule, moderate-intensity exercise is best. If you exercise
too lightly, you may not meet your fitness or weight-loss goals. If you
push yourself too hard, you may increase your risk of soreness, injury or
even burnout.

Moderate-intensity exercise is what we should aim for.  These are some
signs of it:

- You're breathing faster.

- You're developing a light sweat.

- You're feeling some strain in your muscles.

You can also use the talk test.  This one always cracks me up!  If you can
carry on a conversation of brief sentences but you can't sing a song,
you're probably exercising in the recommended moderate-intensity range. So
if you start breaking out and singing your favorite song, tell Stephen
just to understand.  : )

If you'd rather get more specific, use your heart rate to measure your
exercise intensity.  Here's how to calculate your target heart rate:

- Subtract your age from 220. This is your maximum heart rate

- Determine the low end of your target heart rate by multiplying your
maximum heart rate by 0.6

- Determine the upper end of your target heart rate by multiplying your
maximum heart rate by 0.85


While exercising, check your pulse and use this information!  When you
feel your pulse, look at your watch and count the number of beats in 15
seconds. Multiply this number by 4 to get your heart rate per minute.  If
your heart rate is within the range you calculated above, you're
exercising at about the right level. If your heart rate is too low, pick
up the pace. If your heart rate is too high, back off a bit.

So next time you are working out, try these tips. You will find that if
you truly KNOW you are working at YOUR moderate intensity, the rewards
from your workout will increase.

And that my friends is your TIP of the WEEK…

P.S.  If you have not stopped by Lions Gym lately, please do.  We are now
painting the walls some fabulous colors!

See you at the gym!

- - - - -
Stephen & Leah Menya
www.lionsgym.com
952-474-7000

Download this as a file

2009-01-05T17:07:00.001-08:00

Hello!

Welcome to 2009!  Remember, this is the year to make whatever it is
happen.  This is the day...

Hope you all had a good weekend.  Leah and I had a nice, relaxing weekend
in Iowa with our family there, finishing up the Christmas celebrations.

Below is our first tip of 2009 to you all - - 10 Biggest Workout Mistakes:

1. Not warming up.  Start slowly and increase intensity gradually.

2. Exercising too intensely. A longer, moderate workout is more effective
than a short, intense one.

3. Not exercising intensely enough. On the other hand, you need to workout
hard enough to break a light sweat and get your heart rate into your
training zone.

4. Leaning heavily on the stair stepper rails.  Supporting a lot of your
weight on your arms is hard on your wrists and back. Lower the intensity
to the point at which you can maintain good posture while using the rails
only for balance.

5. Not cooling down after any type of workout. Taking a few minutes to
lower your heart rate reestablishes normal blood flow.

6. Not stretching.  You should stretch immediately after an aerobic
activity, when your muscles are still warm and flexible.

7. Lifting too much weight.  Increasing resistance steadily but gradually
is the safest and most effective way to increase muscle strength.

8. Jerking the weights. You're likely jerking your muscles as well and
risking injury (your back is particularly vulnerable). Control the weight
- don't let it control you.

9. Not drinking enough. Keep a water bottle handy throughout your entire
workout.

10. Consuming high-energy bars and sports drinks during moderate workouts.
Unless you're working out for longer than two hours a day, you don't need
them. (High-energy is often code for high calorie.)

Now that my friends is your TIP of the WEEK...

Hope to see you all at the gym!
_ _ _ _ _ _ _

Stephen & Leah Menya
www.lionsgym.com
952-474-7000

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SMART

2009-01-02T08:50:00.000-08:00

Hello!

Happy New Year!  May this year be the year that you said one day when this
year comes I will do this and that different. Well it is here!  Are you in
gear?  I certainly hope that you are getting ready to be in gear. Leah and
I have our gears turning already and boy, can I say there are many goals
written down as a sign of good faith.  We believe in the future.

This year we want to do it differently.  Different than ever before.  If
you do not like the results, then you need to change what you do in order
to get different results.  We are going to go about it the "SMART" way...


S: SPECIFIC - My goal will have one focus like there is nothing else that
I am striving towards. Nothing else will distract my march forward. It’s
like that saying - - putting all the eggs in one basket and take really
good care of that basket.  I will concentrate.

M: MEASURABLE - What will I do to measure it to know that I am making
progress?  Will my inches be lower than before? Will my body composition
be in lower percentile?  Is the mile easier to run than before?  Etc...

A: ATTAINABLE - I am not expecting blood out of a rock or getting water
from the moon.  The length of time to reach the goal has to be reasonable;
otherwise we are just shooting ourselves in the foot.

R: REALISTIC - It has to make sense to you and be reasonable.  It cannot
be a goal that is unseeingly impossible.

T: TIME - There has to be an assigned amount of time that will accommodate
from start to finish, which by then the goal will be achieved. There has
to be a date that is written down as a form of deadline, so that the goal
is not pushed back.


Well my friends that is how this time we will get the results that we
want. This is how our year will be different than last year with very
specific differences. By now I know what it is that did not turn out the
way it should have, so we will make the SMART changes for 2009.

Sharpen your metabolism

2008-08-26T13:35:00.000-07:00

Hello!

Leah and I are well and are living life by design and not from crisis to crisis. It's such a beautiful feeling - like sitting in a garden with flowers blooming. I hope all of us are living by design and if someone is not, revisit your plan. There is just a little thing that you need to do and it will fall into design mode.

I wanted to share a formula that has worked for me. I am hoping it will work for you as well. Two things: 1)how I eat and 2)what do I do to burn calories for the time I am not in the gym.

1. I divide my food into three food type percentiles with respect to the time of the day. I do not consume certain types of energy giving foods after 3pm and then definitely no carbohydrates higher than 10% of my meal after 6pm. The body does not know how to turn off; especially energy giving foods after 9pm. It also affects your rest and recoup time.

- less than 10% carbohydrates of my meal at night

- less than 40% carbohydrates of my meal after 3pm

- 0% carbohydrates after 6pm (or 7pm for those nightowls)

- protein and some healthy fats is the balance percentile

There is a superfood out there for anyone who cannot overcome their carbohydrate withdrawals. This food is packed with protein but tastes like a carbohydrate. Loaded with fiber, it is called QUINOA and is one of the most delicious foods on the planet. It is from Peru and has twice the amount of protein of other grains and fewer carbohydrates. Power up your breakfast and introduce a different type of dessert - Quinoa!

2. I ignite my metabolism during the other 23 hours by doing some explosive workouts at home. Think beyond the amount of fat you burn during your hour workouts at the gym. Try the following at home:

- Push-ups: vary the repetitions and sets

- Double-leg vertical jumps; Single-leg vertical jumps; Single-leg broad jumps and dumbbell lunges

Please look over what I have just shared with you all and we will revisit this in a couple of months.

That my friends is your Tip of the Week...

Please help me congratulate Rick H. who has lost 18 pounds since he started 3 months ago. Very nice work!

--
Stephen Menya
Personal Trainer & Owner
www.lionsgym.com

take time

2008-08-07T12:38:00.001-07:00

Hello and hello,

I had the best surprise of my life this past Sunday - a surprise birthday party! I was just so amazed how one, my Leah pulled it all together without me having a clue and two, how all the people showed up. It was a very beautiful experience for me and I am sure for all who were there. It feels so good to be loved and boy, it was like sitting in a beautiful garden with all sorts of flowers. I want to say thank you, thank you for
all who came. May you all be blessed.

My tip to you this week is to give a little time to someone else who feels like no one gives them any time. I felt a lot of sacrifice coming from people who came to my surprise party. I am not saying that the ones who did not come did not sacrifice, but it felt good for me for those who spent their time with Leah and I. It is amazing what it feels like when someone shares their time with anyone, yet they do not have to. Maybe there is someone you know who you are scared of even taking a walk with for exercise. Next time you are going for a walk, invite them! How about when you are at the gym and you see them squatting incorrectly. Please take a minute to correct their form. How about if your friend was struggling with their diet and you know what has worked for you. Share what you know! You will be amazed how far that idea can go.

As for me, I have tuna and salmon at the gym and one time a person came in that was hungry and I shared that healthy snack with him. We are not out to change the world, but we are just sharing the time and care that we all have within us.

I read somewhere once that "love, grace, patience, kindness and yes! exercise - against these there is no LAW."

my little victory

2008-07-17T11:54:00.001-07:00

Hello!

REMINDER - keep fighting the good fight!

I have been training at the Lions Gym for about 7 months going on 8 now. Basically since we founded it. I have been keeping a small journal of how different victories everyday come through this gym door from each separate person. I have witnessed everyone's different change: physically, spiritually and/ mentally. It is just a beautiful thing that makes me appreciate everything that you and I have accomplished. I have witnessed throwing up, almost passing out and cussing within and without there too.

I have heard, "I am not coming back!" (with a slam of the door), and "When can I come back?" But through it all, I have seen hanging in there and reaching the goal. These are our battle scars. Gosh...I have even heard "you are a principle of torture" but at the end "thank you". What I am saying is please just stay consistent with your goals and you will get the result you are looking for. What you do now will show up ten years from now. What would you like to see ten years from now? Ask yourself that.
Read it again a month or two from now and see how accurate you were from what your projection was. Let's keep the focus.

I will see you at the gym.

~ Stephen

Ask Me.

2008-07-11T06:06:00.000-07:00

Hello!

This is going to be a quick tip, but first and foremost happy belated 4th to everyone! Leah and I just had a wonderful weekend in Iowa and boy the golfing was just excellent. It was just a good break for all of us I am sure. Welcome back to another work week for those of us who work and welcome back to the fun week for all who just plain and simple have fun at work.

My tip this week is an encouragement to all of you who always just don't think that asking is a good thing. But of course it is a wonderful thing. Out of personal experience, I had a wonderful revelation two days ago regarding not asking. Well, I had a check that had two names on it and off course the other name is the bank that owns the asset. You guessed it a claims check! But anyways, I called the co-owner after several weeks debating left and right if I should because really I can fix what got damaged on the property because I am licensed to. Anyways I asked the
question, which I will not say and guess what!? I found out that I can pay myself to do the job. Now, what was I so worried about in the first place?

How does this relate to working out you may be asking. Please ask me questions. Ask me as many questions as you have. I am so happy to answer questions related to your curiousity. There is no dumb question. All questions are created equal.

One client is good at asking questions - - good job Gayle on doing that! Please keep asking!

That my friends is your TIP of the WEEK...

Congratulations to Pat! Check out his testimonial on the website! He has done a great job.

--
Stephen Menya
Personal Trainer & Owner
Lions Gym
www.lionsgym.com
cell: 612-296-5918
office: 952-474-7000

7 questions to answer before I indulge in my kryptonite

2008-07-01T09:56:00.000-07:00

Hello!

I could not have had a better weekend. Boy oh boy oh boy! Or should I say my! my! my! my. We had a busy weekend! From U.S. Open spectatorship to tubing on Lake Minnetonka for the first time in my whole life; Leah and I hung out with some of the guys that come to the gym. They have really become family and boy was it a lot of fun. But anyways, I really hope that you had a good, good weekend.

First of all, I am really excited about the past week. We broke a record at the gym with weight loss. Five people had a combination loss of 40 lbs within the last two weeks. Congratulations to those individuals. I will give all of you one extra set of leg hang crunches.

This week I wanted to give you guys a little cheat sheet that you can walk around with in your pocket or purse or whatever it is that you carry around.

SEVEN QUESTIONS TO ASK YOURSELF BEFORE YOU INDULGE IN YOUR KRYPTONITE

1. Will it add one extra calorie that I DO NOT need in my calorie count?

2. Will this favorite food of mine be there in the morning?

3. Is it an essential amino acid (i.e. protein)? If my body can create it, I will pass.

4. What would Stephen Menya do? See Nutrition

5. Will this help me meet one of my short term goals?

6. Is this drink I am partaking used to clean up road kill or a battery cell (hint...hint...coca-cola products?

7. And finally, how hard will I have to workout in order to burn what I am about to eat or drink? Maybe it is counter-productive.

Now that my friends is your TIP of the WEEK...

I hope it helps you when you are trying to figure out your food and drink types. We will see you at the gym!

Thank you

--
Stephen Menya
Personal Trainer & Owner
Lions Gym
www.lionsgym.com
cell: 612-296-5918
office: 952-474-7000

BELIEVE

2008-06-10T12:06:00.000-07:00

Hello!
I would like you all to know that I had the best weekend ever! The most amazing ever, ever! First, my wedding anniversary week started this weekend and Leah and I started celebrating with a couple of our very good friends. Second,I found out about a protein farm in downtown Minneapolis that I would like to recommend to you all. It is called Fogo De Chao. If you are looking for a source of protein, I have found the treasure island. The food was delicious mmmmm...when you get a chance and you want to just load up (on protein I said), this is the paradise for it.

This week I wanted to address the idea of keeping the engine going. Inother words, finding the spirit to keep on keeping on. Personally, I have had to deal with this before and it is one of the hardest things to do. Every day getting the energy to actually carry out an hour long workout after a long day at work. Sometimes exercise is the last thing on my mind. Well, there is an answer to that death of the spirit. Where you just cannot go on anymore taking those strides to reaching your ultimate goal.

Imagine if the world got tired of moving around on its axis and just quit. If the sun just burnt out and said that is it. If the rain founda different thing to do rather than pour on us. All I am saying is if the rain poured on only some days and not other days. Or even if the sun only shined on a chosen few. I guess, who are those chosen few? There is no bias in nature. There is no, this group deserves rain better than that group or this group deserves a fresh breeze more than that group. We are all part of nature and that requires us to keep the going and going tradition. Nature keeps on and so it is in you to keep on going.

I asked our in-house doctor what keeps him going because I thought surely he should have all the practice in chiropractic medicine that he needs. He has raised a wonderful family and he could just wakeup to the sunrise everyday and not worry about another day for the rest of his life. He told me, "Stephen! I have learned how to keep going because of the gratification. Matter of fact Stephen, it is what is within me that keeps me going."

That my friend is your Tip of the Week...

Potassium as a nutrient

2008-05-30T08:47:00.000-07:00

Hello!

Well here we are again...this weekend, which was actually longer than the past week, still went by so fast. Anyways, it just means we are all living larger than life and so days are just going by so fast. Leah and I went out on a boat cruise this past weekend. A good boat cruise I can say. I would encourage all of us to do something that is just different from your normal routine. It
is always better to just take a little risk. It is good for your heart.

This week I would like to remind each one of you to not forget to include potassium in your diet. I have noticed that most of us cramp up when doing sit-ups or leg curls or even leg lifts. The cramp is in the hip-flexors or toes or any other place that usually should not cramp. The mineral potassium is healthy for your nervous system and regular heart rhythm. It helps prevent strokes and ensures proper muscular contraction. There is a very notable symptom for lack of potassium and that is insatiable thirst. I am not saying do not drink water when you are thirsty, but I am encouraging you to take your minerals. Other symptoms are muscle fatigue, acne and last but not least dry skin. Food sources are fish, fruit(bananas in moderation), poultry, vegetables and whole grains.

I cannot emphasis enough to get your potassium fix. Please gang, make this important so that when I'm on my eighth count a muscle doesn't cramp and stall you. Now we know who we are eh!eh!eh!eh!eh!...

That my friend is your Tip of the Week...

Tip of the Week - Eating Cheat Sheet

2008-05-16T10:10:00.000-07:00

Hello!

I hope all of you are having a good start to the week. I had a great
weekend. Got well needed rest. My wife and I had a great time on Sunday just
giving back to the community - filling and handing out balloons to put a
smile on the children's' faces at the Minneapolis Cinco de Mayo event for
Target Corp.

I know that a few of you have asked and suggested how hard it is to keep a
good track of what to eat. Well I found a good cheat sheet that should be
really helpful. It is a good foundation for now until you can become
solid in your eating.

The key is to add at least six of these strong foods to your diet each day.

A Almonds
B Beans or Legumes
S Spinach or veggies

D Dairy
I Instant Oatmeal
E Eggs
T Turkey and other lean meats

P Peanut Butter
O Olive oil or other seed oils
W Whole grains breads and cereals
E Extra shakes
R Raspberries

Please remember that all the small parts that play in achieving
your goals add up to your finality.

"The tragedy of life is not man loses but that he almost wins."
    ~ Heywood Brown

That my friends is your Tip of the Week...
references:Micheal Johnson Slaying the dragon and Mens Magazine

- Stephen Menya

Tip of the Week, April 21st

2008-04-21T10:05:00.000-07:00

Hello,

I am thankful that I have yet another opportunity to get closer to my dream. I wrote this dream four years ago and boy am I grateful. Everyday it is a day closer. I am hoping that all of you feel that way. You have a vision that day by day unfolds. I once read: "One will have a vision but it is only a vision unless written down." It doesn't matter what your vision is, but it has to be written down and spoken out loud. The mind starts to register the talk and brings it to reality.

What is your vision today? Have you written it down? If you have not, please write it down and look at it every day. Your chance of achieving that vision increases every time you write it down and follow that by speaking it out loud. I know that we all have a right to a dream or vision, so claim yours. I welcome you to take your steps until you are closer to whatever it is that you dream.

2008-04-07T12:45:00.000-07:00

Hello-

Another week just went by and behold--we have another one. I just want to say that I am proud of all of you for all the good exercises you have been doing outside the gym. I am extremely proud of you.

As for me I am even more encouraged and will push harder on your behalf to get you the results that you are looking for. A good friend of mine--someone who comes to the gym--is celebrating losing two sizes on his waist--so let us celebrate with him. Congratulations to Yugi for the achievement--when you see him just give him his merit.

A 10-year old boy was working real hard to lift a stone almost half his size. His father walking by noticed this and asked him, "Are you giving it your all?" The kid replied: "Of course I am, look I am even sweating hard." The father said, "I don't think that you are really; you have not asked for my help."

All I am saying is there are lots of resources around you that you can always use to get to your goals. I know that I tap into whatever I can to get to my goals.

Please!!!! I am challenging you to do exactly that--that you tap into what is available around you--especially with your fitness goals--or anything else for that matter.

Check out some supplement tips.

That my friends is your Tip Of The Week.