Heber Valley Life

Tag: fitness

  • A Goal-Driven Mindset Starts with Attitude

    A Goal-Driven Mindset Starts with Attitude

    What is the biggest determining factor in whether or not you achieve your goals? If you guessed attitude, you’re absolutely right.

    As a fitness coach who specializes in transforming “everyday” people into athletes who complete extraordinary goals and challenges, I can without a doubt say that a positive attitude is that extra gear that drives them to the finish line—and beyond. This is why ATTITUDE is the first of the four important attributes I teach my clients.

    As a coach, I don’t just talk the talk; I walk the walk—in 200-plus-mile distances.

    IT WASN’T ALWAYS THIS WAY.

    Like many of you, I had to start somewhere, and my attitude wasn’t always positive.

    I remember the first time I ran six miles, it felt like the worst experience of my life. I was tired, everything hurt, and I was wondering why anyone would do this. Interestingly enough, that very same day, I was wondering if I could go farther than six miles. I began to forget the pain and started focusing on how good it felt to accomplish my goal.

    If you had told me then that I would be running 300 miles across some of the wildest terrain found on earth, I would have thought you were crazy. But it just slowly snowballed into a little bit farther and a little bit farther. That shift in focus from the negative to the positive lit something inside me. I started quite literally chasing the feeling of accomplishment, knowing that with every step forward, I would be one step closer to my next goal.

    BUT WHAT IF YOU DON’T KNOW YOU CAN REACH YOUR GOAL?

    Each goal starts with an “I wonder if I can” thought or statement. Believe it or not, this statement is your first step toward achieving your goal. And just one step past wonder becomes belief, and belief will carry you farther than you ever thought possible.

    I often think of a pitcher closing their eyes and visualizing the catcher’s mitt before they throw the ball. Likewise, if you are a runner, can you see yourself crossing the finish line? Can you see yourself on the podium? Can you picture yourself receiving that medal or achieving the goal you’re trying to obtain? That visualization exercise is an exercise in belief. It’s a way to get yourself excited for the goal ahead, and that excitement can shift your attitude in a positive direction.

    BUT HOW DO YOU MAINTAIN A POSITIVE ATTITUDE?

    I often get asked how I maintain a positive attitude during my 200-300 mile distance races, even when times get hard—because times do get hard. I will often joke that I’m out there solving all the world’s problems, but the reality is, I am working hard on the good old power of distraction.

    I remember one time during a race, I was really struggling. It was at night, and I often listen to music at night to lift my spirits. This particular time, music just wasn’t cutting it, so I was shuffling through some things I had downloaded, and I came across some stand-up comedy. I started listening and immediately, my mind was engaged. I started laughing at all the jokes, and instantly, my breathing slowed down. I ran more relaxed; my energy increased, all because of the shift in my attitude of being joyful and happy. I was having fun, and I realized that this actually produced physical energy within my body.

    On the flip side, if you start to think negative thoughts, you actually feel stressed and drained and weak and tired. The body responds to what the mind is actively working through.

    When I start to get down on myself and those negative thoughts turn into a negative attitude, it changes the way I hold my body. And instead of moving forward, I start to stand still and mentally move backward. I begin thinking about all the reasons I shouldn’t be here or why I’m not good enough. My pains, which were only bothering me a little, now hurt more. The miles that I was counting down seem to be getting longer. 10 miles left in the race might as well be 100 when I get into this mindset.

    There will be times when you’re going to hit the struggle bus and things aren’t going to go your way. Approaching those challenges with a joyful outlook on life or a positive attitude will be a key factor in getting back on the road and running smoothly.

    BUT WHAT IF I FAIL?

    Failure happens even with the most positive of attitudes. I have had my share of failures, including several races where I’ve had to make the difficult decision to tap out and accept the dreaded DNF
    (did not finish).

    I have had to sit with my disappointments and in a pile of negative energy because it’s all part of the process. But, the thing about negative energy is that it can work effectively with positive energy as it’s channeled into a drive that is even more power-charged than before. Just think about a battery that needs both negative and positive charges to power a machine. Jumper cables are both positive and negative, and with both, the seemingly lifeless car starts again.

    Don’t be afraid of failing. Don’t be afraid of feeling those negative feelings, but make sure to pair them with the positive ones so that you can have all the energy you need to reach your destination.

    If you have a destination in mind and you would like me to help you get there, contact me on Instagram
    @adventure.your.potential or visit my website adventureyourpotential.com

  • Step into Success

    Step into Success

    Have you ever wished for a life instruction manual, only to realize it never existed?

    As a father of three, including a son at Wasatch High School, I often imagined how useful it would be to have one for parenting. Without it, I relied on mentors, trial and error, and the valuable input of my children. The same is true for fitness journeys.

    If you’re like me, you want to be healthy and fit but don’t always know how to get there. Years ago, as a young father focused on providing for my family, I slipped out of shape. My eating habits were poor, my workouts lacked direction, and by my early 30s, I weighed nearly 220 pounds—50 pounds heavier than in my twenties.

    Growing up active, I assumed I had the tools to turn things around. But there was no manual. I lifted weights aimlessly, ran until my knees hurt, and felt discouraged. My trial-and-error approach led to more frustration than progress.

    Finding My Mentors

    Thankfully, I found mentors who had already navigated these challenges. They became my instruction manual. With their guidance, I adjusted my diet, incorporated low-impact exercises, and gradually lost weight. My strength training evolved, and I began running again, building confidence with every step.

    Then I discovered trail running. The soft, uneven terrain was a game-changer. Unlike road running, it felt natural and forgiving, making me believe I could be a “real” runner again. My trail-running friends pushed their limits, and through their example, I realized my own potential. As my diet, strength, and endurance aligned, my body told me I was on the right path.

    A Pivotal Moment

    In 2014, a friend invited me to pace her in the inaugural Tahoe 200, a grueling 200-mile race around Lake Tahoe. I agreed to pace her for 30 miles, but when other pacers dropped out, I ended up running 93 miles.

    During those miles, my friend gave me simple but crucial tasks—tracking time, reminding her to eat and drink, and making sure I did the same. Had she asked beforehand if I could run 93 miles, I’d have said no way. But that experience redefined my limits and became a turning point in my ultrarunning career.

    Leveling Up

    Surrounded by athletes chasing ambitious goals, I felt inspired to do the same. In 2015, I committed to running an ultramarathon every month. I immersed myself in learning about nutrition, gear, and endurance training. That September, I completed my first 200-mile race—a moment that proved I was capable of far more than I had imagined.

    Since then, I’ve continued pushing my limits. At 47, I am fitter than ever, both in the gym and on the trails. I owe much of my success to the mentors who guided me, which is why I’ve made it my mission to pay it forward.

    Paying It Forward

    Pacing my friend in Tahoe showed me not only my own potential but also my passion for helping others achieve their goals. That experience led me to a career in personal training and coaching. There is something incredibly rewarding about witnessing someone push past their perceived limits and grow stronger, both physically and mentally.

    As a certified personal trainer with over 20 years of strength training experience and a decade as a competitive endurance athlete, I specialize in helping people become the fittest versions of themselves. I’ve trained athletes at all levels, from those chasing endurance goals to individuals looking to regain their health.

    If you’re ready to level up your fitness—whether you’re an athlete, pursuing a major life goal, or simply aiming for a healthier lifestyle—reach out:
    Instagram @adventure.your.potential or www.adventureyourpotential.com

  • A Leap of Faith and a Little Heavy Lifting

    A Leap of Faith and a Little Heavy Lifting

    At the start of a world-wide health pandemic, Justin Fuchs took a leap of faith and opened Iron Backs gym to share his love of health and fitness with the valley. From the beginning, the mission of the gym has been to offer an environment of support and encouragement, where anyone could feel comfortable showing up as they are in the present moment at an affordable cost. Justin expressed, “I wanted less people without dads and granddads because of health issues. That’s something we can control . . . health and fitness we can absolutely control.”

    Simultaneously, the Kole Wright Foundation, a youth mentorship program focused on creating positive mental health through fitness and other avenues, was struggling to stay running due to program restrictions and difficulty finding mentors and volunteers. Founder, Terra Wright, said, “At the end of 2020, our board had disbanded, we were going to shut down the foundation for good. Something kept stopping me saying, ‘No, just wait, just wait’. So we came into early 2021 and I was like, we are done.” However, she could never bring herself to push the button on the computer that would cause the final closeout.

    In May 2021, Terra and her husband Chase, started attending Iron Backs gym and talking with Justin, who was in the process of qualifying for a non-profit to sponsor young athletes who couldn’t afford the monthly gym fee. His goal is to help as many individuals as he can, which is why, from the gym’s opening day, he has offered a discount to first responders and veterans; it is why he and his fellow coaches have offered a free class for special needs youth for nearly a year. Several patrons have been told to just come and use the facility if they can’t afford it. The purpose of the Iron Backs Barbell Club would be to help cover some of the costs of these benefits. However, as Justin and Terra continued talking, Terra realized that she knew why she couldn’t officially close the foundation and thus began the collaboration and combining of the entities, all under the Kole Wright name.

    Chase and Terra Wright with Alec Sargeant, Tactical Games

    @ironbacksfitness  /  ironbacks.com

    Terra reached out to the disbanded board members to determine interest in coming back on with the new charter; two of them joined up again. With Terra, Chase, and Justin on the board it was now full and the foundation immediately began working towards its new mission. Terra shared, “My goal always with the foundation had been to turn it into a CrossFit gym setting. Now we all have the gym space, someone leading the way with the business model, and we can focus on mental health through fitness.” Probably the largest shift in the forward movement of the foundation is the expanded focus from youth only to encompass adults as well. Terra mentioned that this filled a void, allowing her to keep the mission as steadfast as possible.

    Both Justin and Terra appreciate the benefits that exercise has offered them, not only physically but mentally as well and they are excited to share these benefits with anyone that needs it. According to the CDC, physical benefits from exercising can include: decreased risk of heart disease, slowing down of osteoporosis or prevention, help with warding off certain cancers — including breast and colon, regulation of blood sugar and weight to inhibit development of type 2 diabetes, increase agility, and strengthens the muscles and bones1. There are also many mental health benefits from exercising like; reducing symptoms of depression and anxiety; alleviating stress and increasing the body’s ability to adapt to it; boosting self-esteem; improving sleep; and strengthening memory and delaying cognitive disease2.

    Veterans, in particular, are a special focus and the foundation is excited to participate in Tactical Games, which are “obstacle courses paired with shooting challenges; basically a Spartan race with guns.” Terra and Justin are both veterans and hold respect and honor for our country and those that fight for it. They have a passion for helping Veterans who often get released from their service and struggle with PTSD and the loss of being part of a team. Many struggle finding their place outside of Military service; having knowledge and incredible skills that may have less application in the civilian world — hence the Tactical games, which will allow them to use some of their skills in a fun and competitive yet collaborative environment. Not limited to Veterans, the foundation will also largely focus on all First Responders and Special Needs individuals. However, the sponsorship will not be limited to these groups. Anyone can apply to be considered, and the foundation will help as many people as possible. Eventually, they want to expand the services offered to include counseling and other forms of therapy for those that may need it.

    The foundation has been funded, to date, through community fundraisers and businesses; the plan and hope is for that to continue. Terra spoke about the support that the Foundation has received over the last couple of years and how grateful they are for it. They will continue to hold the Spring Clean and other CrossFit competitions as well as an annual dinner and silent auction where they will showcase the accomplishments that the participants have achieved throughout the year. Their 2022 focus and hopes for expansion include, finding recurring sponsorships and a larger gym facility to accommodate the growing numbers of members for both the Kole Wright Foundation and the Iron Backs gym. What a wonderful blessing it is to have people who work hard to create a healthier mental community, who share such a passion for it, right here in the Heber Valley.

     1Centers for Disease Control and Prevention. (2021, November 1). Benefits of Physical Activity. 

    2Walden University LLC (2022). 5 Mental Benefits of Exercise. 

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