We have been proud to serve our clients virtually over the last 6 weeks but are happy to announce that our FAST  clinics will fully re-open on Monday May 18th! The safety of our clients and staff are the highest priority, so you will notice some changes at your next visit.

In an effort to follow CDC and other health authority guidelines, we have implemented the following procedures:


The client’s temperature will be taken before each workout session


All clients should use hand sanitizer before their workout session


All in-clinic sessions are by appointment only and are limited based on available space


A limited number of staff and clients will be allowed in the workout area at one time


We will provide contactless check-in for each client


Any equipment used will be sanitized before and after each workout session

As you know, we have always maintained a personal and small group training environment, and are accustomed to routinely cleaning the workout equipment. We feel this experience will create a safe and healthy environment and allow you to easily resume your in-person training with us.

We appreciate the opportunity to train with you and can’t wait to see you back in the clinic. Click here to request an appointment.

Enjoying a smoothie after a great workout is one way to fuel the body and start the recovery process. Sometimes knowing what should go in that smoothie can be challenging. Just like a balanced meal is what we may be striving for in our day to day eating a balanced smoothie is just the same. We want a good balance of protein, carbs, fats, fruits, and vegetables.

With building a balanced smoothie we need to have an easy to follow step by step process to ensure we use quality ingredients that are health conscious.

Step One:

Choose a liquid and preferably one not loaded with sugar like fat-free cow’s milk, unsweetened almond/coconut milk, water or green tea would all be great options.

Step Two:

Choose a protein powder such as whey, casein, egg or a plant source such as rice or peas.

Step Three:

Choose a vegetable that is either super green in color or one that mixes easily. One that we recommend would be spinach, pumpkin or celery.

Step Four:

Choose a healthy fat such as pecans, walnuts, all-natural peanut butter, and chia or flax seeds.

Step Five:

Choose a healthy fruit such as frozen berries, frozen cherries, apples or bananas.

Step Six:

Choose a topper for some added flavor such as shredded unsweetened coconut, cinnamon or plain yogurt.

Using these step by step processes can ensure you a healthy and balanced shake! For more information on healthy eating and a healthy lifestyle contact our FAST trainers today for a free fitness assessment! 

A new challenge in life can seem like a daunting task. While that feeling is definitely normal,, challenges should also be viewed as something to overcome and as a tool for growth. This blog is for any parent who is signing their child up for their first exposure to the weight room and for the athlete who is about to challenge themselves in order to get better at their respective sport. Although there will be many lessons learned along the way, these five tips will certainly help shape expectations and create positive long-term physical and mental changes.

1. Success Takes Time

You don’t become faster after a few weeks of training and you don’t gain ten pounds of muscle from a few weeks of training. Goals like this take a combination of two things; time and discipline. Any athlete must be prepared to put in consistent work and effort whenever they step into the weight room. It can be frustrating to not see immediate results, but it’s important to stay patient and trust the process. Along with being consistent with your training, it’s helpful to understand that most adaptations from training take time.

2. Be Okay with Making Mistakes

In the weight room, there are countless mistakes that happen during a one-hour workout session. It is important to realize that it is normal. Failing and mistakes, however, are two different terms. A mistake is an action that is misguided while failure is a lack of success. It is important as an athlete to understand the difference. Mistakes pave the way for learning. If every exercise was completed with flawless form, where would the learning come from? There must be feedback from your coaches and yourself. You must be made aware of the mistake for you to learn how to not make that mistake again. Rather than thinking of mistakes as something bad, approach it as an opportunity to learn and become a better athlete from it.

3. Consistency is Important to Learn Early

Consistency is the name of the game when it comes to the weight room. You could have the best coach in the world, and he/she could write the best program in the world, but the inability to follow the program makes that program useless. There’s a great chance you’re going to get better if you stick to that formula. Don’t learn this lesson after 1-2 years of on and off training. Have discipline early on and you will see the results in the future. Consistency doesn’t just mean showing up either. Consistency means showing up with purpose and intent. Try and learn something new from each session. Rather than showing up and going through the motions, show up with a desire of pushing yourself to get better.

4. Don’t be Afraid to Let Out Your Personality

Some characteristics that most strength and conditioning coaches see from young athletes are shyness and a fear of saying the wrong thing. We, as coaches, aspire to get to know you as much as we can so that you can feel comfortable in the weight room. As a young athlete, don’t feel like all the pressure is on you. Don’t be afraid to ask the coaches questions or get to know fellow athletes who are sharing the same space as you. We want you to enjoy your time with us and feel excited about coming back.

5. Leave the Ego Behind Before You Enter the Gym

Leave whatever notions or opinions you have about how good you are and just be prepared to work hard. Too often, athletes come in with over-inflated egos and are worried about being the smartest person in the gym or being the most athletic person in comparison to their peers. It doesn’t matter. The only thing that does matter is trying to accomplish your goals and trying to get better at your sport. Usually, the athletes who see the most results are those that consistently ask questions, work hard, and act as a novice. The athlete who thinks he or she knows it all is typically the one that stays around the same level they did once they started the training program. Have a different mentality once you step into the gym. A mentality that enforces growth and challenges your mind and body.

For more tips and tricks in-person visit your closest FAST location for a Free Fitness Assessment!

Summer has arrived and it comes with sunny skies and considerably warmer temperatures. School is out and everyone is looking forward to fun vacation plans. As important as it is to have a good time, too often we forget to take care of our bodies during the hot summer months. Staying hydrated this summer will help everyone stay happy and healthy while enjoying their adventures.

Here are some tips to help you out!

  1. Start each day with a glass of water. Drinking a glass of water first thing in the morning helps your body re-hydrate and jump starts your metabolism. This simple practice will get the body ready for activities for the day after being asleep for several hours
  2. Invest in a reusable water bottle and take it everywhere with you. This practice is good for your body and the planet. Reusable bottles are durable and reduce a major pollutant; plastic waste. Make it a goal or challenge to see how many times you can refill it throughout the day.
  3. Choose water instead of soda or other drinks. Since our bodies are made up largely of water, putting water into them will produce the best results. Water has zero calories in comparison to the high-sugar beverages too often used for hydration purposes. While other beverages can help you stay hydrated, water is the best option for hydration, body function and overall health.
  4. Try infused waters. Many people do not drink water because of the taste or lack of flavor. There are many combinations of fruit and herbs that can be added to water. These additions can contain health benefits and great taste. Add strawberries, basil and lemon to your water for a refreshing flavor boost that helps keep you hydrated.
  5. Snack on produce with high water content. Snacks like watermelon, cucumber, strawberries, celery or bell peppers have high water content. These and many other fruits and vegetables have more than 90% water in addition to their many nutrients and can help with your water intake. Reach for these in addition to your glass of water to help you hydrate and stay healthy this summer.

These five tips can help everyone to have an enjoyable and healthy summer. There are so many benefits to drinking water and being hydrated, such as: regulated blood pressure, more effective metabolism, improved brain and heart health, better cognitive function, and body temperature regulation. Staying hydrated will allow everyone to have the best summer possible. In the end you’ll be happy knowing that you not only had the best summer, but also took great care of your body.

If you have any further questions about ways to stay healthy for the summer then get in contact with a FAST coach today!

Foothills Acceleration and Sports Training (FAST) is empowered by Foothills Therapy Partners (FTP).