Foundation Training

Stay consistent and reach your goals!

It's a no-brainer that strong, flexible and healthy muscles are essential to good posture. But how does exercise actually help? Here's the lowdown on what it does for your body:

💪Strength your muscles

🧘‍♀️Give you more flexibility and mobility

🧍‍♂️Better Alignment

🍎A healthy body weight

All about mobility training! 🙆‍♀️ Comment below for a free mobility guide 👇

Sometimes just getting started is the hardest part! If you can relate to that here are some tips for you☺️

SET SOME GOALS!
I like to set 1 big goal and 3 smaller supporting goals. For example my main goal could be: Lose 10 pounds in the next two months.
My three supporting goals could be
1.Exercise for 30-45 minutes at least 3 times a week
2. Watch what I eat. Stay healthy within my calorie limit and prioritize protein and healthy fruits and vegetables
3. Drink enough water and limit other high calorie drinks.

SCHEDULE YOUR WORKOUTS!
Look at your schedule and decide where exercise can fit into your daily routine.
This is different for everyone because we all have different schedules! Some of you might decide to wake up an hour earlier to fit in the gym before work. Others might just add 10 minutes of walking after each meal. Whatever it may be for you, make a plan, put it in your calendar, set an alarm, and make it happen! Nothing is ever going to change until you create a plan of action.

MEAL PREP!
If you made a goal to eat more vegetables, plan meals for the week that allow you to accomplish that goal. If you lack time to make healthy meals you could do some preparation at the beginning of the week to cut down on the actual prep time of your meal. For example, have all the veggies pre cut, or have your casseroles pre made. Whatever works for you!

FIND SUPPORT!
Find an accountability partner or a support group. Change is hard, doing it alone makes it even harder. Find a family member, or a friend who will help hold you accountable to your goals. Consider joining a support group with people who are trying to accomplish similar goals or make similar changes. If you need one Let me know and I can add you to mine!

HIRE A PERSONAL TRAINER!
Knowing exactly what to do to accomplish your goals can be hard. A personal trainer can offer individualized programming, guide you through more complex exercises, and help you avoid injuries that come along with improper form and overtraining.

WHY SHOULD YOU EXERCISE???

-Improve your Mental Health: Exercise can be a great mood booster and stress reliever. It has also been proven that regular exercise can minimize symptoms of anxiety and depression. Just 30 minutes of exercise is shown to boost your mood for 6-12 hours.

-Increase Mobility: Most people don’t think about improving mobility until they are older and mobility is already impaired. Loss of mobility can mean loss of independence. If you have trouble walking up stairs, moving your arms above your head, or touching your toes, you need to work on your mobility. Improving your mobility through specific forms or exercise will improve your life

-Reduce Risk of Injury: If you body is not used to walking, running, jumping, or lifting, doing these simple activities can and will result in injury. When you keep your body accustomed to these types of stress you become stronger and are less likely to become injured from a fall or doing daily activities.

-Gain Confidence: Don’t we all need a good confidence booster? Not only will you gain confidence from looking better but from accomplishing your goals! Overtime you will see you can lift more, run faster, and exercise longer. You will prove to yourself that you can do hard things!

-Reduce Risk of Chronic Disease: Obesity, Heart Disease, Diabetes, can be avoided in most individuals if we paid more attention to diet and proper nutrition exercise.

-Burn Fat: Exercise can help burn excess fat in the body which in turn will help increase mobility, and reduce risk of chronic disease

-Eliminate Chronic Pain: Surprisingly a lot of chronic pain can be reduced or eliminated through proper strength training. Exercise helps you build muscle, reduce joint stiffness, and inflammation.

-Build Muscle: Building muscle through strength training will help achieve a nice toned body. It also helps improve balance and coordination. Building muscle also strengthens bones and tendons resulting in less injuries.

-Better Sleep Quality: Studies show regular exercise can help you fall asleep more quickly and improve overall sleep quality even in those with sleep disorders such as insomnia

Hello Everyone! My name is Derian Webster, I am an Internationally Certified Personal Trainer who specializes in strength and conditioning. I am also a Certified Nutritionist that emphasizes macro manipulation. My goal is to help people change their lives and reach their fitness goals through sustainable and realistic lifestyle changes. The purpose of this page is to help those I am coaching better understand topics that relate to health and fitness. I am passionate about health and fitness and I am confident in my ability to help you!

🙋🏻‍♀️ Hello OREM! I am a Certified Personal Trainer looking to take on some more clients. I am

specialized in strength and conditioning, corrective exercise, and pre/post pregnancy exercise. 💪

Check out or $19 Grand Opening Special
👉 www.foundationtraining-orem.com/personal-training

We have a private training studio in Orem equipped with squat racks, machines, and free weights. I am partnered with a chiropractor Foundation Chiropractic so we can offer you a lot of services to help you feel and look your best!

My services include:
✅ ...One on One Personal Training sessions
✅ ...Nutrition Counseling
✅ ...Body Scan Assessments muscle mass, bone mass, visceral fat, subcutaneous fat, and basal metabolic rate)
✅ ...in house massage by a licensed massage therapist
✅ ...chiropractic care

If you have any questions or are interested in working with me you can either message me directly or call 385) 236-0782
👉 www.foundationtraining-orem.com/personal-traini