Regular Hours

Monday to Friday - 6 a.m. to 9 p.m.

Saturday - 7 a.m. to 4 p.m.

Sunday - 12pm.. to 5 p.m.

2647 Louisiana Avenue

St. Louis Park, Minnesota, 55426

Phone us at: 952-474-7000

Free Parking in rear of the building!

also inside: MINNESOTA VIKINGS #23

“I LOOK GOOD!”

tephen Menya, husband and future father, lives every day now in anticipation for another opportunity to grow and en-hance the lives of those around him. After being struck with a torn Sartorius (leg muscle), his professional track and field career came to an end. It was by way of this moment of defeat that Lions Gym would find its way of birth into the heart of St. Louis Park. Among the lives that influenced the begin-ning of Lions Gym, was Stephen’s good friend Dr. Richard Alan Greene. Dr. Greene instilled a love for preventative medicine in the mind of Stephen which eventually developed into a passion for exercise and fitness. Along side Dr. Greene was Stephen’s mentor Frank Steive , whom pushed Stephen in the path of creating a commercial establishment. With profound diligence and intangible investment. Stephen’s gym is now a high-light of interest in the eyes of many locals. In anticipation for the future, Stephen looks at his gym and see’s what it “will” become. His belief in his business holds firm that “there is no other establishment like Lions Gym that personally speaks to the overall health and wellness of its cli-ents.” Weather your purchasing Lions Gym’s high quality and name brand supple-ments, sporting yourself in Lions Gym Sportswear, hitting the weights, burning calories on your last mile, or even learning a new move in martial arts or boxing, Li-

ons Gym has just the right “thing” for you. Lions Gym’s past is one that speaks for itself. Without much initial outlay of cash or anything but Stephen’s dream and mo-tivation to begin a commercial establish-ment, the gym grew from a twelve by twelve garage space at the home of Donald Painter (Stephen’s first client) where he would successfully train clients from the year 2004 through 2006. By 2006, Stephen began offering his ser-vices in the family friendly environment of his very own home. As clients began to overfill his basement/gym he again found the need to make another move. By 2008 Stephen would find the intersection of 28th street and Louisiana Ave to be the home of the new and improved Lions Gym. Like a man with a mission, Stephen con-tently continues to look at his Gym in prospect of what it will become as he plans to eventually raise four more Lions Gyms in the Minneapolis/St. Paul metro area. Stephen Menya lives by the approach and philosophy of meeting the athletic and health needs of as many people as he can, in a society that often mistreats and over-capitalizes on those who are trying to de-velop a healthy lifestyle. Publisher / Lions Gym Personal Trainer - Jonathan K. Green

01 02

n a world where most people live by

capitalizing on others and where com-

panies work their hardest to make your

hard earned money their own, life can

pose quite a bit of challenges. Not only

does Lions Gym stand by the provision of

affordable services to the community but

also the belief that its what people do out

of charity that allows the world society

to overcome economic poverty, hunger,

homelessness, and just about any chal-

lenge it may face.

Where the societal provisions fail to em-

bark in helping those who do not have the

ability to help themselves Lions Gym does

not only provide free classes on the week-

ends, but also gives a portion of its annual

income to support charity around the

world.

One of charitable affiliations Lions Gym

works with on a regular basis is called the

Hope For the Child foundation who’s govern-

ing principles are to provide hope by way of

inspiring lives.

“Hope for the Child, founded in

2007, is a non-profit organiza-

tion based in Minneapolis, Minne-

sota. The goal of Hope for the

Child is to foster the education, growth,

development, and eventually societal lead-

ership of orphans or otherwise disadvan-

taged children in Kisumu, Kenya and sur-

rounding communities.”

-Hope For the Child Editor

Through working with Hope For the Child,

Lions Gym strives to empower its local

community to have the power to influence

the world in a positive fashion while

achieving optimal health.

There’s cost for everything, but love is

only supplemented by sacrifice. Help Lions

Gym give today to build a more “Loving”

tomorrow.

Publisher / Lions Gym Personal Trainer

- Jonathan K. Green

“Hope for the Child is new and it’s small, but it’s full of big hearts ready to work hard to educate and care for children orphaned by AIDS in one of

the most desperate places in the world. I hope oth-ers will join me to support them as they reach to do

ever greater things.”

-Scott D. Hillstrom, J.D.

Website: www.hopeforthechild.org Email: info@hopeforthechild.org Phone: 651-246-0552

Address: Hope for the Child

1800 Arthur St NE #9 Minneapolis, MN 55418

04

s the knowledgeable saying goes; “Families that play together, stay together”, and boy

have the Menyas been playing hard in their sixth year of commitment to Lions Gym. “My wife was very skeptical about building Lions Gym, but nevertheless she supported my dream. She didn’t really like the concept of an indoor gym nor shared my enthusiasm for weight training. With much diligence and persuasion on my part I eventually brought her over to Stephen’s side. (He says sarcastically) In no time she became as much a part of my dream as I could ever ask for, the per-fect business partner.”

Lions Gym Owner Stephen Menya

To this day Stephen’s dreams for the family busi-ness has only gained momentum. His wife continues to be not only “wonderfully supportive” of the busi-ness, but also the company’s chief technical support as well as a Lions Gym certified personal trainer. Lions Gym is not only a husband wife establish-ment. As Stephen pushed for the formation of the Lions Gym dream his brother Douglas tagged right alongside in support of Stephen’s goals. “My brother has so much passion for what he does that you just cant help but to support him.”

Lions Gym Maintenance Manager Douglas Menya

The Menya family now waits in great anticipation for the arrival of their first child to be born Janu-ary 2010. As Stephen leads his family as a Lion leads its pride, he does so in confidence and strength. There is no question to the success of this pride’s family

business, as it is a work of art in the mak-ing.

Publisher / Lions Gym Personal Trainer - Jonathan K. Green

ions Gym not only stands by providing exceptional personalized training ser-

vices, but also extends a hand in the area of personally fitted apparel. “Most of the gyms out there only have clothes that fit the skinnier side of America, in result neglecting the majority of Ameri-cans. People feel more confident in your gym when they feel like they truly are a part of it. If a Gym denies any form of per-sonalization to its clients its management has done not only the customer an injustice but also itself. Here at Lions Gym we pride ourselves on fulfilling the holistic needs of every one of our clients. When we give a client that perfectly sized shirt with a Lions Gym logo on it they begin to identify with the gym on a personal level and have that additional boost of confidence when they walk in that will allow them to excel in their workouts.”

Lions Gym Owner

- Stephen Menya Lions Gym’s view on fitted apparel isn’t a

new concept. In fact doctors did some research on the topic in New York and found results quite simi-lar to Stephen’s theory. After extensive observation was taken on the “guinea pig” test subjects it was theorized that; “Quite apart from the results which clothes have upon other peo-ple, there are the mental effects which are produced on ourselves. That it is not, per-haps, comfort or discomfort altogether which causes our body to react on the mind.”

- Dr. Louis W. Flaccus One thing you can conclude for certain is that you don't have to be a renown doctor to see that Lions Gym knows how to treat a customer right. Publisher / Lions Gym

Personal Trainer - Jonathan K. Green

05 06

These muscles assist in aligning your spine and relieving those

achy back pains.

1. Lift your pelvis anteriorly while in the scoop position to work your quads.

2. Repeat back and forth to continue the

repetition.

This exercise focuses on the abdomi-nals and shoulders.

The most effective approach is done

on the tippy toes.

1. With your feet one yard apart, extend your right arm and lock it on top of the extension, turning your torso so your upper body is facing your left side

2. Retreat to the starting position, and repeat the extension

with your left arm. This time your torso should be facing to your right.

This exercise focuses on the latissimus-dorsi .

This is most effective when you keep your oblique muscles and lower back tight with your body one to two inches off the ground.

07 08

1. Stand holding a pair of dumbbells with your palms facing your sides.

2. Curl the dumbbells while rotating your

palms outwards, then lower dumbbells while rotating palms inwards and repeat.

This exercise focuses on the bi-

ceps.

This is most effective when you keep your upper arms tight by your sides.

1. Extend arms and lock hands shoulder width apart , with legs fully extended at a 120 degree angle with your torso.

2. Bend elbows towards your knees as you go down,

then push up and repeat.

This exercise focuses on the deltoid mus-cles.

This is most effective when you’re touch-

ing your chin to the floor at the end of your dip.

09 10

Phone: 952-937-1383

rgreene@mcg.net

www.mymangosteen.com/drgreene

http://spartan.logomall.com/

Whether you are looking for a

specific item or just browsing for

ideas, our site is your one-stop

shopping source. From fun items

to the traditional, you can easily

shop for some of the hottest

items on the market.

ADDRESS 7204 WEST LOUISIANA AVE

SUITE 100 ST. LOUIS PARK, MN 55426

PHONE 952-925-3310

FAX 651-735-0506

EMAIL LAURALYONS@SPARTANPROMO.COM

Proud provider of Lions Gym apparel.

1. Place your hands close together on the floor in the center of your chest with your butt in the pike position and feet extended approxi-mately two shoulder lengths apart.

2. Extend your arms while remaining in the

pike position. Pause and then bend arms to starting position, and repeat.

This exercise focuses on the pectoral

muscles. This is most effective when you keep

your back as straight as possible

1. Sitting on a sturdy bench place your palms on it with your fingers off the edge and push your butt forward off the bench while keep-ing your hands on the bench. Without lock-ing your elbows your arms should be straight supporting the weight behind you.

2. Slowly lower yourself until your butt is as

close to the floor without touching it and then press up until your arms are straight again, and repeat.

This exercise focuses on the triceps. This is most effective when you keep

your feet further away from the body.

13 14

These stabilizing mus-cles, when worked out help reduce the prob-ability of knee injury.

1. While in the crouching position, your lower body should be facing 45 degrees from the midline of your body.

2. With fingers planted to the ground, extend

your legs and lock your hips as high as possi-ble. Then bend your legs and turn your torso to the left of your midline and repeat to the right of your midline, and repeat the entire process.

This exercise focuses on the leg mus-

cles. This is most effective when you keep your arms as straight as possible and extend your legs fully.

y name is Dr. Richard A. Greene, and I have

been a licensed Chiropractor in the Twin

Cities for forty years. I have been in private

practice in Edina for most of those years. My un-

der grad work was done at the University of

Wisconsin and professional education was done

at Northwestern Health Sciences University here

in Minneapolis. Since Chiropractic takes a natu-

ral approach to health conditions, and is con-

cerned with health and wellness preventative

care, good eating habits, sleeping habits, and

exercise habits are an integral part of the

"Chiropractic philosophy". It has been my pas-

sion to see many physical conditions cured and

taken care of through Chiropractic manipula-

tion, whole food supplementation, and health

style changes. I have always tried to live a clean

and healthy life style so I would not feel guilty

asking my patients to do the same. Being active

and keeping my weight appropriate for my age

and height has always been a priority. Regular

exercise is very important for all age groups and

for both sexes. I have always encouraged my

patients to exercise on a regular basis either by

themselves or if they can't be self disciplined to

find an exercise buddy to be accountable

to. Regular exercise is always more fun if it can

be shared with another person.

Being associated

with the Lions

Gym has truly

been a blessing for

me. It has pro-

vided me with a

place to exercise,

get personal train-

ing, and a place to

refer others who

may need the

same. I have also

been able to see some clients and do some con-

sultations there. Stephen Menya is my personal

trainer and has been for five years. At age 68 I

am strong, active, and healthy. I can attribute

this to exercise, good eating, and working out

regularly with Stephen. It is always easier to

turn over in bed in the morning and hit the

snooze alarm than it is to get up, get moving,

and head out to the gym. It is always easier to

make excuses to not go to the gym after work,

or to just simply stop coming on a regular basis,

but you are cheating your body of health and

stamina, and in the long run you are aiding your

body in deterioration and to self- destruct.

Lions Gym Chiropractor

- Dr. Richard A. Greene

15 16

Stephen’s View on Nutrition:

It is important that a person committed to working

out eats as regularly as possible. People think that

when they diet the less they eat the better.

What has worked for me personally is eating five to

six meals a day. This practice guards against the pro-

duction of new fat cells to divide and multiply.

Most of the time (depending on how strict) I stick

with high-protein, low-fat and complex-carbohydrate

foods. (See the USDA website for a composition of

more food information.).

My foods of choice are (or contain) whey, soy, cal-

cium, caseinate, cottage cheese, eggs/albumin and

dietary protein. My high-fiber foods are oats, beans,

brown rice, peas, carrots and a variety of fruits. I stay

away from red meat and whole milk products. These

often increase serum-levels, which are the building

units of the Low Density Lipoproteins (LDLs—the

"bad" Cholesterol).

I encourage eating non-saturated fats, which are also

known as polyunsaturated lipo-proteins that come in

some plant foods and fish. When people ask me about

supplements, I hold them off if they are a starter to

try and get the nutrients in their diet until the body is

ready. The body produces some of the nutrients al-

ready that further intake would be hard on the liver to

detoxify. Creatine monohydrate is created by the liver,

pancreas and kidneys by metabolism of methionine,

glycine and arginne. DHEA (dehydroepiandrosterone)

is produced in the Adrenal Glands for muscle strength

and body mass.

All disciplines take a progressive effort, so take the

time to make it a habit and it will come.

Stephen’s View on Working Out:

I promote purposeful, disciplined, time-efficient train-

ing. Muscle fitness can be achieved in 1-hour work-

outs. There is a thin line between encouragement and

discouragement with fitness. Haven't you ever noticed

some people in the large gyms whom you always see

there, and their bodies never seem to change? There

may be a reason that they are sometimes referred to

as "gym rats".

When working on machines, one area or muscle group

is isolated from the others for maximum effect. By

using the right angle rule, you can limit your range of

motion to just what is most effective for that special-

ized muscle group. This saves time and is the most

efficient form of training.

Successful Ingredients of Working Out:

Decision! "I will achieve fitness." Make up a contract

to achieve a goal within a time period. Remember, if

your heart says something, that's what you are.

Resources. You will need: food, weights, machines,

gym, transportation, bed, and experienced experts.

Activities of Daily Living (ADL). This is about your life-

style; it is a contradiction to work out and then eat 3

burgers and drink a beer.

Planning. Schedule time for a workout that includes:

warm-up, weights, exercises and stretching. The best

way to support good time budgeting is to choose a

good workout buddy.

Achieving. "Slaying the dragon." No "good" pain (as

opposed to injury pain), no gain. Over-working will

cause you to feel the pain in your joints the next day.

Machines. Appropriate to get started. Why? They

guide the movement correctly and will protect you

from injury. After 2-3 weeks you can graduate to free

weights.

Free weights. This is advanced work for varying peri-

ods of time. Use them once you know the risk of fal-

ling and hurting yourself and using incorrect motion.

For example, a barbell will work both arms symmetri-

cally.

Remember, muscle only grows when you rest!

Stephen’s View on Burning Fat:

Fat burning agents are found in supplements that can

be purchased at a local health foods store. My recom-

mendation comes from personal experience, and it is

important to know that each individual will get varied

results. It is your responsibility to do further personal

research to see how well this can work for you. Please

contact your physician to get clearance.

Caffeine. It forms a compound with fat cells acting as

inhibitors for storage and fast excretion.

Green Tea. (antioxidants) Taken before meals is an

inhibitor by association with fat cells, which are then

not stored and removed quickly.

Carnitine. Transports fats to the location where ca-

t a b o l i s m t a k e s p l a c e

for production of energy.

Citrus Aurantium. Found in natural sour oranges (for

instance, grapefruit). Safe to be taken since it does

not elevate high blood pressure or the rate of the

heart like artificial agents made in industries that

market this supplement.

Pausinystalia Yohimbe (African tree extract). In-

creases the releasing of fat cells that are stored

within the body.

Evodiamine. (Evodia rutaecarpa) Fruit extract that

when added in a diet helps with increased metabo-

lism. It reduces cravings to eat all the time and reduc-

tion of release of glucose into bloodstream. Remem-

ber that when levels of sugar/glucose are high, fat

storage of the body is increased.

Garcinia Mangostana. Extract of a flesh (mesocarp)

of an Indonesian fruit. Used for homeostasis—to main-

tain the body at equilibrium to maintain the immune

system.

Note: All the above supplements work with a single concept:

either as inhibitors or transporters and sometimes as enzymes.

17

Stephen’s Endorsement of Chiropractic

Medicine:

Please read the following by Richard Allan Greene, DC

(Doctor of Chiropractic Medicine)…

"Having better knowledge about your body and how it

moves is fundamental to staying healthy and preventing

injury. Consider the concept of range of motion:

Range of Motion in the Spine and Extremities:

Cervical Spine: The cervical spine or neck is one of the

easiest parts of the spine to injure. Injuries can be sus-

tained through sporting injury, automobile accident, rec-

reational activities, or sometimes just in the process of

working out or exercising. Due to the lack of support and

the great range of motion in the cervical spine, injury to

this spinal area is greatly increased.

Lumbo-Sacral Spine: The lumbo-sacral part of the spine is

also known as the low back and is also the site of numer-

ous spinal injuries. It is a very strong part of the spine

because of the heavy musculature, so it is often abused

and/or neglected when injured. The lumbo-sacral spine

also has a great range of motion and if pushed beyond its

normal range will likely cause injury.

Thoracic Spine: The thoracic spine is the middle section of

the spinal column, and is the most stable due to the con-

nection of the ribs to the thoracic vertebrae behind and to

the sternum or breast bone in the front. Injury that can

occur here is often due to trauma, impact injury, sporting

accidents etc.

Shoulder, Elbow, Wrist, Hip, Knee & Ankle: These various

joints of the body are also prone to injury due to stress on

the joint, abuse, overuse, trauma, arthritic changes and

various imbalances of the body. These joints can be ad-

justed and treated by a Chiropractor to insure maximum

health and function of the joints.

Solutions:

"To keep the above joints functioning at a maximum level,

certain requirements are needed. These would include

exercise, diet, nutrition, and sleep. As a Chiropractor, I

know that exercise on a regular basis is necessary to

keep the muscles and joints of the body functioning nor-

mally. Exercise is designed for each individual body and

can be achieved through personal training. This might

include stretching, range-of-motion exercise, aerobic

exercise, and weight training including both free weights

and machine-aided weight programs.

"Chiropractic is the philosophy, science and art of ad-

justing the joints of the spinal column, various joints of

the body, and even manipulating soft tissue for the pur-

pose of restoring health to the body—and allowing the

innate intelligence of the body—to allow itself to heal in

a natural way. Chiropractic also uses nutrition—both

natural foods and supplements—to help the body

achieve health.”

"One product that I have found to be extremely benefi-

cial in gaining and maintaining health has been made

from the Indonesian mangosteen fruit. It possesses nu-

merous xanthones, which in the body will bind with free

radicals rendering them useless and ineffective. Free

radicals in the body cause many diseases and chronic

painful conditions. This product is called Xango, but

should not be confused with other copies and imitations

of health beverages that contain only part of the Man-

gosteen fruit rather than the whole fruit itself. More

information can be gained on Xango by going to my

website: www.mymangosteen.com/drgreene

"I am a practicing Chiropractor and have been in prac-

tice for forty years." - Dr. Richard Greene, Minnesota.

20

y passion for health and wellness started after falling in love with the fitness guru himself, my husband, Stephen Menya. (If you have not read his philosophy yet, please do and you will understand where I am coming from.) I have always been a healthy, active person, but after meeting Stephen and seeing how much I could change the way I feel and look by just being more conscious of it completely in-spired me. My desire is that everyone would receive the same inspira-tion to better themselves at some point in their lives. Our body is a temple that has been given to us by our Lord and Savior and we should do whatever we can to take care of it. This one body is all we have! I love inspiring people to take care of their temple. Seeing the look on someone’s face who now can bend over and tie their own shoes or successfully go up a flight of stairs without losing their breath just gives me the shivers. Opening Lions Gym has been that blessing to Stephen and I. A place we would like everyone to be able to call their home gym. A place of community with no in-timidation. All are welcome and we truly mean that.

Lions Gym Technical Support/Personal Trainer - Leah Menya

LOCATIONS:

2305 18th Ave NE Minneapolis, MN 55418

1009 W Franklin Ave Minneapolis, MN 55405

2014 Central Ave NE Minneapolis, MN 55418

404 E 48th St Minneapolis, MN 55419

5001 Bryant Ave S Minneapolis, MN 55419

1581 Selby Ave Saint Paul, MN 55104

2057 Ford Pkwy Saint Paul, MN 55116

"Before meeting Stephen, I had spent three years working out, with little or no re-sults. I would often get frustrated and stop working out for months at a time. My body was falling apart and I weighed more than ever. In April I started at Lions Gym. Right away, Stephen evaluated my goals and put me on a program that would help me best achieve them. He instructed me on proper form, new exercises, dietary habits and pushing me past my "self-imposed" limitations in a safe and more efficient manner than I had ever hoped. I have lost 20 pounds in three months and 5 inches off my waist in A MONTH! Meanwhile I am stronger, feel more energetic and can hon-estly say that I am in the best shape of my life.

I know it's a cliché, but if I can do this....ANY one can do this."

– Patrick K.

21

Lions Gym member since May 2008, Rick Haas, has dis-covered that his new found, less sedentary lifestyle yields excellent rewards both personally and professionally. “I wanted to influence my kids to live healthy and active lifestyles. I was in the market for a Gym and was highly recommended by a friend to make an appointment with Steve at Lions Gym.”

~Rick Haas

After a few training sessions with Lions Gym trainer Stephen Menya, Rick Haas couldn’t stop, for Rick found something that allowed him to reach a level of wellness he knew he couldn’t find anywhere else. “On top of making me feel satisfied with every workout, Stephen was a great source of motivation. Since I started, I've lost 20 pounds and I’m much more toned. Ever since my first day in the gym, I’ve become much more informed to make health conscious decisions which have contrib-uted to my overall wellness in a positive way.”

~Rick Haas Rick Haas discovered that the only way he could change his sedentary lifestyle was by making that decision him-self. “It was an easy decision… When I began to exercise my 6 and 8 year old began to follow my example which made working out regularly much more fulfilling. I also became less stressful over life, and on the job I realized I was more productive as well. Now, when I don’t work out, I'm no good to anyone.”

~Rick Haas Like Rick, who now enjoys the family pastime of jogging around the lake while his children ride their bikes, you can also make a decision of a lifetime that can benefit you as well as those closest in your life. Give Lions Gym a try, we’re sure you’ll be satisfied.

Publisher / Lions Gym Personal Trainer

- Jonathan K. Green

Patina Store Owner Rick Haas

23

am so glad I found you and your gym! It has made such a difference in my body and my mind.

When I first found you, I was so unhappy and disgusted with the way I looked. I hated shopping al-

ready because everything looked ill fitting and the size I had to buy was embarrassing.

I signed up for personal training with Stephen in April. I had never been to a gym before and I really

liked not feeling intimidated by a big gym with lots of people. Stephen was so good with me, teaching

me and encouraging me to keep going and work hard. I have come from a size 14 to a size 8 and am

on my way to size 6! My body is much more toned and defined and I feel so much better when I look in

a mirror and shopping is now fun!

Lions Gym has become such an important part of my life. Stephen, Leah and Lions Gym, Thank you!!

Sincerely, Carol Panser

have been working out at Lions Gym for about nine

months. I'm a seventy year old, retired Chiropractor.

Last year at a hockey game, sitting in seats close to the ice, I found out that while trying to walk up

the stairs to the food court I could hardly get my breath. A colleague of mine, Dr. Richard Greene,

recommended Mr. Stephen Menya, a Certified Personal Trainer and owner of Lions Gym. Since

starting with Mr. Menya, I can easily walk up the same set of stairs that use to give me trouble and

work along side my sons doing the same duties with no difficulties. I have found the workouts, su-

pervised by Mr. Menya, have given me a new lease on life. Friends that I haven't seen for a year or

two have stated that I look much younger and thinner.

Sincerely, Dr. Wayne Sullwold "Lions Gym is a place where you can come and get a great workout be it on your own or with the help of a personal trainer. Stephen and his staff work hard to meet your needs and goals. If your goals are par, Li-

ons Gym will make sure you hole-in-one or birdie them. I became a member of Lions Gym this past

summer (June 2009)and it changed my life. I went in with the attitude that I was going to get better

because I was going to push myself, but Stephen over-powered my will and forced his will upon me. My eating habits changed, my body changed and my

spiritual world became more complete. Committing to Lions Gym made me commit to my personal life, my job, my family and the way I carry myself in public. If I look good, I feel good and thanks to Stephen

Menya and the staff of Lions Gym I LOOK GOOD. GOD BLESS, PEACE AND LOVE FROM GOD."

CEDRIC GRIFFIN

MINNESOTA VIKINGS #23

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