The Canyons Athletic Club Newsletter


Volume 13, Number 6
June 2017 
New Equipment
Pool - Member Spotlight
Preschool Swim Classes
USA Swim Coach Certification
How Much Vitamin D3
Benefits of Vitamin K2
Tennis Program
Ryan Wetzel Basketball
Canyons Facebook Page
Join Our Mailing List
Eric Gates Makes 495 Look Pretty Easy!
Eric Gates Makes 495 lbs. Look Pretty Easy!

Eric Gates was one of The Canyons' first personal trainers.  He's back visiting his family and friends for a couple of weeks, and clearly shows he's still very fit, and has been putting in a lot of time at the gym!
True - Composite Strength Series

Mel Crenshaw demonstrates the Full Body Press.

Two out of  our three new pieces of the True - Composite Strength series, the "Full Body Press" and "Glute Press", have arrived.  The "Ab Crunch/Back Row" ma chine should be delivered very soon.

These videos will help you to learn the proper technique for these machines.

King Trinh showing the straight press on the
Glute Press.
If you need any assistance, with any of the new pieces of equipment, please don't hesitate to ask Chad or Randy, or any of our personal trainers, for some a ssistance.

These are great pieces of equipment that use multiple  muscle groups at the same time.

The Total Gym Elevate Series, which includes five different pieces, along with one other Total Gym piece, should be arriving
within the first week or so of June, also,  along with the dead lift platform from Eleiko.

Mel Crenshaw with the lateral variation on the
Glute Press.
Crystal and Jessica Richter on the Full Body and Glute Press
Crystal and Jessica Richter on the Full Body Press and Glute Press
The Canyons Pool "Spotlight" - Weston Kids

Cooper Weston's weekly swims have gained him the reputation of an up-and-coming freestyle sprinter at the age of 8!  The use of various "technique enhancement" aquatic drills as he practices the breaststroke, freestyle, butterfly, and backstroke continues to perfect his abilities in the aquatic environment.
Rigby & Cooper Weston
Cooper Weston Sprints 25 yards

Rigby Weston Shows Off His Breaststroke

At the young age of 6, Rigby continues to excel in his endurance swims, especially freestyle.  Even after swimming a number of 25-yard laps, his outstanding energy continues to amaze!  Although Rigby does practice the backstroke, breaststroke, and butterfly each week, his favorite stroke is still freestyle.
Saige Weston Doing Freestyle at Age 3!
Saige Weston Doing the Freestyle Stroke at Age3!

Saige, age  3,  recently swam her very first 25-yard freestyle!  Saige's aquatic skills in knowing how  to save herself, roll from front to back, use of elementary backstroke, taking a basic breath, and treading water, provides the family a sense of well being that Saige is water safe.

Sloane Weston
Sloane Weston Shows How to Tread Water

Sloane, age 3, has become the "mermaid diver", with the hula hoop, or without! Sloane is starting to work on her freestyle, now that she also knows how to save herself, roll from front to back, elementary backstroke, taking a basic breath, and treading water.  Yet, with all these great skills, Sloane has become the racer in the family.  She just loves to win the race!  This has become a family affair, as Cooper, Rigby, and Saige are the judges.

USA Swim Coach Certification

In May, Kathy Smead, The Canyons swim instructor, became certified as a USA Swim Coach.   With this latest certification, Kathy has the  opportuny to attend swim clinics that provide the most up-to-date swim techniques.

Kathy also has American Red Cross certifications, which include Water Safety Instructor, and Licensed Training Provider.  This allows her the freedom to travel while representing the American Red Cross.

Kathy is also certified with the Aquatic Exercise Association as an aquatic personal trainer, and  an aquatic exercise instructor, which allows her to offer a "full circle" menu of instruction and training expertise to toddlers, children, and adults, in either a private or group setting.

If you are interested in private, semi-private, or group lessons for you or your children, you can contact Kathy at .

How Much Vitamin D is Needed to Achieve
Optimal Levels?
 by   Amber Tovey

Nearly every cell in the body contains a vitamin D receptor. Research shows vitamin D plays an important role in skeletal, immune, developmental and cardiovascular health. Thus, maintaining optimal vitamin D levels is vital for overall health.

A heated debate surrounds the recommended vitamin D dosage and levels. While the Vitamin D Council recommends that adults take 5000 IU of vitamin D3 daily, the Institute of Medicine (IOM) established 4000 IU daily as the tolerable upper level of intake, meaning the highest level unlikely to cause harm in nearly all adults. On the other hand, the Endocrine Society Practice Guidelines state that up to 10,000 IU of vitamin D3 daily is safe for most adults. These conflicting recommendations can leave the public confused.
So, what's the truth? How much vitamin D do our bodies need? How much vitamin D is too much? Researchers conducted a study in search of the answers.

A total of 3,882 participants were included in the study. The average age of the participants was 60 years old. Less than 1% of the participants were considered underweight, 35.5% had a normal BMI, 37.0% were overweight and 27.5% were obese.

At the beginning of the study, 55% of the participants reported taking vitamin D. The average dose of vitamin D increased from 2,106 IU daily at the beginning of the study to 6,767 IU daily about one year later. The average vitamin D levels increased from 34.8 ng/ml to 50.4 ng/ml during this time (p < 0.001).

The researchers wanted to determine the dosage needed to achieve healthy vitamin D levels, as defined by levels of 40 ng/ml or higher. They also wanted to determine the incidence of side effects, including hypercalcemia. Here is what the researchers found:
  • Change in vitamin D levels were influenced by vitamin D dosage, body mass index (BMI) and vitamin D levels at the beginning of the study.
  • Participants who were vitamin D deficient (< 20 ng/ml) at baseline experienced greater increases in vitamin D levels than those with insufficient or sufficient vitamin D levels at baseline.
  • Participants without vitamin D deficiency at baseline experienced a blunted response to the same vitamin D dose compared to someone with vitamin D deficiency.
  • Response to vitamin D supplementation was less with increasing BMI. In other words, obese individuals required the greatest supplementation to achieve sufficient levels, and normal weight or underweight required the least supplementation to achieve sufficient levels.
  • Vitamin D3 intakes of at least 6,000 IU daily were required for those with a normal BMI to achieve a vitamin D status above 40 ng/ml.
  • Overweight participants required vitamin D3 intakes of at least 7,000 IU daily to achieve a vitamin D status above 40 ng/ml.
  • Obese participants required vitamin D3 intakes of at least 8,000 IU daily to achieve a vitamin D status above 40 ng/ml.
  • Average calcium levels did not differ from the beginning of the study to the end of the study.
  • A subgroup of participants (285) did not experience significant increases in vitamin D status despite reporting taking substantial intakes of vitamin D (> 4,000 IU daily). The researchers determined that gastrointestinal issues were likely attributed to the malabsorption but non-compliance undoubtedly played a role as well. (For example, the rate of non-compliance with antihypertensive medication is about 30%.)
  • Twenty new cases of hypercalcemia occurred between the beginning of the study and the end. Those with vitamin D levels below 40 ng/ml were more likely to experience hypercalcemia than those with vitamin D levels of 40 ng/ml or higher.
The researchers were also interested in whether vitamin D supplementation led to an increased incidence of hypercalciuria, high calcium levels in the urine. It is thought that excessively high vitamin D levels may cause hypercalciuria. However, the researchers found that the incidence of hypercalciuria actually declined after vitamin D supplementation, starting with a total of 67 hypercalciuric cases but at follow-up 67% were no longer hypercalciuric.

Furthermore, it's important to point out that none of the participants developed any evidence for clinical vitamin D toxicity, which consists of hypercalcemia and 25(OH)D> 200 ng/ml, fatigue, anorexia, abdominal pain, frequent urination, irritability, excessive thirst, nausea and sometimes vomiting.

Biochemical vitamin D toxicity consists of 25(OH)D >200 ng/ml, hypercalcemia and a suppressed PTH level with no clinical symptoms, but none of the participants had that either.
Because most labs identify the normal range for 25(OH)D at 30-100 ng/ml, some physicians believe any 25(OH)D above 100 ng/ml is toxicity. It is not; it is usually just hypervitaminosis D.

The researchers concluded:
"Doses of vitamin D in excess of 6,000 IU/d were required to achieve serum 25(OH)D concentrations above 100 nmol/L [40 ng/ml], especially in individuals who were overweight or obese without any evidence of toxicity."
One thing that the authors didn't mention is the role genetics may play in this. For example, the gene that codes for the 25-hydroxylase has a genetically determined variation in its transcription. Some people have more 25-hydroxylase than others and thus will obtain higher 25(OH)D levels than others.

While the authors did not stress it, these subjects had repeated vitamin D levels drawn. Given these findings, keeping the genetics in mind, the only way to be sure you are > 40 ng/ml is to get a 25(OH)D test.


Tovey, A. & Cannell, JJ. How much vitamin D is needed to achieve optimal levels? The Vitamin D Council Blog & Newsletter, May 10, 2017.

What Are the Benefits of Vitamin K2?
by Joseph Mercola, MD

There's been a lot of discussion about certain essential nutrients, vitamins and minerals, such as vitamin D and omega-3 fatty acids. But lately, researchers are beginning to recognize that one often-misunderstood vitamin goes unnoticed.

In fact, a large percentage of the population is deficient in this essential nutrient. What is it? Vitamin K. Rather than being a single nutrient,  vitamin K is a group of vitamins of similar composition; principally vitamin K1 (phylloquinone) and K2 (menaquinone).

One of the world's leading authorities on vitamin K, Cees Vermeer, Ph.D., a renowned vitamin K2 scientist in the Netherlands, says inadequacy in this vitamin is the rule rather than the exception, especially one form, called menaquinone-7 (MK-7), a form of vitamin K2.

A number of studies in recent months have determined that vitamin K, a rather complex nutrient because it comes in so many parts, is responsible for some very important jobs in your body, especially your bones and your heart.

Forms of and Sources of Vitamin K

Vitamin K comes in several forms, and you get the most benefit when you eat healthy portions of each type of food that provides the different forms. The best source of vitamin K1 comes from plant-based foods, especially  leafy greens. Better Bones lists the best foods to eat for vitamin K1, all of them cooked:

Collard greens
Mustard greens
Turnip greens

Vitamin K1 (phylloquinone) is involved in blood coagulation, which helps to stop bleeding. People who take blood thinners should know that forms of vitamin K1 can interfere with the drug's effects.

MK-4 is found in animal foods such as  free-range, organic eggs (particularly the yolk), dark chicken meat and goose liver. MK-7, MK-8 and MK-9 come from fermented foods, such as natto, a type of fermented soy, and hard cheeses such as Brie and Gouda.

When you eat vitamin K, your intestines parcel it out in portions known as chylomicrons, dispersing it through your  lymphatic system into your blood.

In your arteries, MK-4 adheres to the outside edges where it's most accessible to the areas that need it most, such as your kidneys, stomach and heart, and the remainder goes to your liver and bones.

From your liver, some MK-7 goes to your blood, where it's taken to your tissues. MK-1, from leafy greens, degrades quicker, while MK-7 stays viable in your liver for a longer period.  This means K1 is most effective for your liver; MK-7 most effectively supports your bones. MK-8 and -9 are similar to MK-7.

What's so Special About Vitamin K2?

One of the simplest ways to explain the importance of  vitamin K2 is to say it has two basic and crucial functions, again, having to do with cardiovascular health and bone restoration. It helps  prevent osteoporosis and hardening of the arteries, or atherosclerosis, and several other valuable things, including:
  • Directing calcium to places like your bones, making them stronger, and your teeth to help prevent cavities. It also prevents calcium from going to the wrong areas, such as to your kidneys, where it could lead to kidney stones, or your blood vessels, where it could trigger heart disease.
  • Optimizing sexual function by increasing testosterone and fertility in men, and decreasing androgens, the male hormones, in women with polycystic ovarian syndrome (PCOS)
  • Creating insulin to stabilize your blood sugar (keeping your system sensitive to maintaining correct amounts), protecting against diabetes and helping to prevent metabolic problems associated with obesity
  • Suppressing genes that can promote cancer while strengthening genes that promote healthy cells
  • Enhancing your ability to utilize energy as you exercise improving overall performance
A study in Rotterdam involving 4,809 Dutch adults determined that those with the highest vitamin K2 intake had fewer  heart attacks, a lower aortic calcification risk and the lowest death rate, altogether. That's one reason why naturopathic doctor and author Tal Friedman recommends taking vitamin K2 supplements, particularly MK-7.

Canyons Tennis Program
The 2nd session of Spring tennis clinics started in May 30th, but you can still get signed up for this session.

For more information, call USPTA certified pro, Jimmy Pinjuv, at 318-5584, or sign up at the front desk.


                         Tanning at The Canyons


The tanning booth is located in the tennis building.


Some of the features of the HEX II standing tanning booth are:

  • "Green" construction using natural products.
  • Hexagonal design allows lamps to work in concert.
  • Attached dressing room.
  • Energy-efficient electronic ballasts (no EMFs, and not old European choke ballasts requiring buck boosters) provide both an immediate and a persistent tan (looks better the 2nd and 3rd day).
  • Patented 3-in-1 lamp with SolGlass is the only lamp that tans the face, body and legs evenly.
  • Shorter tanning sessions (8 - 10 minutes).



1 tan                                                              $ 5

Package of 10 tans                                         $40

Package of 20 tans                                         $75


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