Total Results Blog

History is replete with narratives that have been repeated over and over to the point where they are accepted as fact. We were taught in school to believe that the Japanese bombing of Pearl Harbor which precipitated U.S. involvement in World War II was unprovoked and a complete surprise. The truth is that President Roosevelt did everything he could to instigate a Japanese attack, including issuing an oil embargo, breaking off negotiations, and moving the Pacific fleet to Hawaii so that it was in range of Japanese bombers. American sentiment was firmly against U.S. involvement in the war, and an attack on American soil would give Roosevelt justification for entering on the side of the Allies (I first learned this by reading the book "World War II: The Rest of the Story and How it Affects You Today" by Richard J. Maybury). As in most cases, the truth generally lies somewhere below the surface. When it comes to exercise and health, conventional thinking has mostly gotten it wrong over the past 60 years. At Total Results, we believe in examining each situation individually, seeing it holistically, and using critical thinking skills to come up with a solution. Conventional thinking only goes so far.

If you watch television and trust the legacy media as your primary news source, you would believe that the American medical system is the best in the world. Although there has been an enormous spike in cases of autism, autoimmune disorders, and other chronic diseases over the past forty years, our system is better than that of other countries, right? That's conventional wisdom. It is true that I would rather be in an American emergency room than in Africa if I were hit by a car; emergency medicine in the U.S. is still better than that of the rest of the world. However, when it comes to preventative care, nutrition, exercise, curing chronic disease, and alternative therapies, the U.S. medical system is abysmal. Bureaucrats, insurance companies, and pharmaceutical companies pull the strings and realize that it is far more lucrative to treat symptoms than address and fix the underlying cause of disease. Simply listening to your doctor and taking prescription medication without asking questions or doing your own research is a recipe for an endless cycle of doctor's visits, dependence, and loss of quality of life. Think outside the box! There is a place for chiropractic care, acupuncture, and herbal remedies alongside Western medicine.

Current general knowledge about nutrition is far more advanced than it was thirty years ago. Fortunately, the internet has given a voice to alternative viewpoints; however, conventional thinking still looms large with the power of Big Food and Big Agriculture. If you believe conventional wisdom, you're still under the impression that red meat is bad for you, saturated fat causes heart attacks, and processed foods are good for you as long as they are designated as "low fat" or "heart healthy." To be sure, the field of nutrition is ever-evolving, and there is no "one size fits all" approach. Some people can get away with making poor choices that others cannot. Each one of us has a different genetic make-up, so a nutritional program should be tweaked and modified to meet the needs of each individual. Within this framework, there are certain things we do know. Saturated fat does NOT cause heart disease (read "The Great Cholesterol Con" by Dr. Malcolm Kendrick); processed foods, sugars, and trans fats are far more dangerous (so use butter instead of margarine). You should consume protein, fats, and some carbohydrates in the form of single-ingredient whole foods in sufficient amounts to meet your needs for vitamins, minerals, and trace elements. Supplement to fill in any gaps and be accountable when you fall a little bit short.

Some people still believe that any form of activity qualifies as exercise. In my opinion that is not only conventional thinking, but also lazy thinking. I'm not sure who came up with the idea that it is optimal to walk 10,000 steps per day (which equates to over 4 miles), but it strikes me as arbitrary. How was that figure arrived upon? I do believe that incorporating movement into one's routine is important, but just performing low level activity does not qualify as exercise. Exercise must be brief, it must be demanding, and it must be of sufficient intensity to stimulate an adaptive muscular and metabolic response. Muscular tissue is the engine of the body; this is what academic exercise physiologists have always struggled to understand as they touted their hollow theories of VO2 Max. Total Results exercise is the one form of weight training (or any form of activity, for that matter) that meets these requirements in addition to being completely safe. Movement is certainly important, but it should be thought of as a complement to high intensity weight training. Sure, your heart is an critical muscle, but if you lack the strength to move and be self-sufficient your heart will suffer.

If you think conventionally, you will achieve conventional results. Think outside the box; that's what we do. This requires an active interest, participation, and ownership. Challenge yourself to be the best possible version of yourself in mind, body, and spirit. Choose Total Results and be ahead of the curve.

Gary Null, Ph.D, has written over 70 books on healthy living. He has also directed over 100 documentary films on topics ranging from self-empowerment, the environment, and natural health. In addition to those accomplishments, Null hosts a radio show on the Progressive Radio Network, and at 80 years old he is still going strong. "The Complete Encyclopedia of Natural Healing" was first published in 1998, with a revised edition printed in 2005. I picked up a copy of this book because I am always looking for information on how to treat conditions via alternative (non-medicinal) methods, and I also want to continue to bring value to Total Results clients. It is also important to point out that Null is considered somewhat of a controversial figure, particularly by the medical establishment who questions his qualifications. I will leave it to you to read this book and judge for yourself.

This book is a behemoth; it is 756 pages long and it is not an easy read. Please do not feel as though you must read it cover to cover, but instead keep it as a reference in case you should need it. The first part of the book is an exhaustive and alphabetical list of medical conditions. Included are the cause of each condition, course of treatment, dietary actions, herbal remedies, nutritional supplements, and alternative therapies that can be pursued, compared with conventional medical treatments. Null discourages the use of traditional arthritis medications, particularly aspirin or other anti-inflammatory medicines because they destroy Vitamin C and interfere directly with the immune system. Instead, he recommends supplementing with glucosamine and chondroitin sulfate, increasing your intake of deep-sea, cold-water fish (such as salmon and trout), and drinking up to a gallon of pure water per day. For digestive disorders, the author advises the increase of daily fiber, supplementing with Coenzyme Q10 and magnesium (people who suffer from constipation are often deficient in this mineral), and severely limiting the use of antibiotics. Heart disease is responsible for approximately one in five deaths in the U.S., and the traditional approach of simply treating it with high blood pressure medication doesn't appear to be working. Null suggests a diet rich in whole foods, with an emphasis on fruits and vegetables. He also recommends avoiding a sedentary lifestyle and supplementing with niacin (which can help prevent heart attacks, but should only be taken under medical supervision), Coenzyme Q10 (which reduces blood pressure and arrhythmias), and Vitamin C, among others.

The second section of the book discusses the Gary Null Protocol, which encourages following a healthy diet and eliminating sugar, artificial sweeteners, wheat, fried and processed foods, and recommends drinking organic green juices. There is also a lengthy section (perhaps too long) which details client experiences and testimonials. I found the final section of the book to be most intriguing. This part documents clients/patients who have successfully undergone non-standard treatment for various forms of cancer. Since this edition of the book is twenty years old, the doctors and clinics highlighted in this section may no longer be in practice, but I do agree that conventional treatment for cancer (chemotherapy and radiation) may be almost as bad as the disease itself.

I have a few points of contention with the author. He seems to favor vegetarianism in one or more forms, and discourages the consumption of meat other than fish. He fails to recognize the nutritional value of beef and chicken in particular, and doesn't seem to understand that saturated fat is not the bogeyman that we have been led to believe. Null endorses (or maybe even sells) these green and red powders that are referenced, but he does not explain what they are. Maybe they are discussed in his other books, but it would seem appropriate to expand on them in this book if they are going to be mentioned. The author does a solid job of spotlighting alternative wellness methods, such as chiropractic care, acupuncture, reflexology, and herbal remedies. Eastern methodologies have been around for thousands of years, yet the Western medical establishment treats them dismissively. Null does recommend an organic, whole foods diet, and for that he should be commended.

This book was laborious at times, since I did decide to read it cover to cover for the purpose of this book review. I believe it is worth reading, or at least skimming through. I picked up a few things that I believe are useful, such as incorporating Himalayan pink salt into my diet. I encourage you to read "The Complete Encyclopedia of Natural Healing" and see if you can implement a few useful nuggets into your regimen.

Many people look for a social component when it comes to physical activity. Without question human beings are social animals, and we were not meant to live life in a bubble. There are many different ways to scratch the social itch - some that involve physical activity and some that do not. Going to happy hour for a beer with coworkers would qualify as social, as would attending a sporting event with friends. Participating in recreational sports, such as golf, pickleball, and group cycling can serve as a social outlet. Folks often join gyms, ostensibly in the pursuit of fitness, but also to obtain a social experience. They typically do more talking than exercising, and I propose that these individuals are not interested in a serious workout. If they happen to work with a "personal trainer", that individual could be more accurately described as a "workout caddy" - someone who holds an iPad and goes from machine to machine with you while chit chatting about any number of inane subjects. On the other side of the spectrum is Total Results; our exercise studio is not a social club.

Our clients are interesting and successful people who have worked in a variety of industries over the course of their professional lives. A number of trainees are now retired but still live productive and meaningful lives, and I am grateful for the opportunity to talk with and learn from them. Hearing about their experiences has given me perspective that I likely would not have gained if I had gone to work in another field. We have had some fascinating conversations on a wide range of subjects outside of exercise. However, these discussions take place before or after a workout, but almost never during a session. The relationship between a Total Results instructor and a client should, above all else, be professional. At the same time, it is important for me to connect with the client on a personal level so that the experience can be transformational rather than simply transactional. Clients must know that we care about them - this is essential for helping them to achieve something meaningful.

High-intensity exercise requires complete concentration. There is a reason why our studio does not have TVs, music, mirrors, plants, or bright colors on the wall. All of these objects are distractions, and the main reason you come to Total Results is to have the best possible workout experience. Conversation can distract you from your primary purpose, and it can also compromise your safety. If you are talking with your instructor you are not paying attention to your speed of movement, turnaround technique, or your breathing, which can pose a hazard. Some clients over the years have remarked that they like to multitask. I find that typically means they do two things poorly at the same time. Total Results workouts last only twenty minutes; surely you can remain focused for that small length of time.

Exercise instruction should be a monologue, not a dialogue. There are times when I may need to ask a question in the middle of an exercise. For example, if I see that a client is experiencing pain in a joint or suffering from an exercise-induced headache, I may ask them if they need to stop. If that scenario occurs, the client should give as brief an answer as possible so that we can take the necessary action. I mostly discourage talking between exercises as well, although that is preferable to talking during an exercise. There are a couple of reasons for this. One, it can disrupt the flow of the workout. Two, it creates a delay, which diminishes metabolic conditioning and systemic inroad, but also slows down my record-keeping. Finally, conversation distracts me as an instructor. I need to be in a certain head space in order to instruct to my personal standard, and I believe it is my duty to give each client my very best. I am up front about this when I conduct an initial consultation, but most people are accustomed to being in a more social environment when exercising. Occasionally I am curt when clients feel the need to talk. Please understand that I am not purposely being rude, it is just that I am attempting to send a subtle message that the time for talking is over. I am always happy to chat with clients for a few minutes before or after a session to discuss their progress, the College Football Playoff, or any number of other topics.

The Total Results mission is to help you to achieve your goals safely and efficiently, so that you can get more out of life. The workouts themselves aren't particularly fun, but the fun comes with the results. Reducing reliance on medication, staying out of the doctor's office, and remaining injury free are all within your grasp. And that would be something worth talking about.

One should view Total Results exercise as an investment. Not only is it a financial investment, but you are also committing significant physical and mental resources toward self-improvement. Since you are undertaking this challenge, naturally you will want to achieve the best possible outcome. This will require you to adopt a learning mindset that should be maintained even as you start to experience physical improvements from your training. A major difference between the Total Results exercise philosophy and many other fitness methodologies is the attention to detail that goes with our standard of proper form. It is proper form that will give you the best return on your investment.

The financial and investment industries are actually good metaphors for exercise in this case. Investors look at trends and market conditions; this is how you should approach exercise. If your progress is stagnating (like a stock that is underperforming), take a closer look. Are you eating properly? Are you sleeping seven to nine hours per night and waking up refreshed? If you are progressing steadily, keep doing what you are doing. The trend is your friend. Doug Casey and Warren Buffett are two of the most successful speculators/investors of the last hundred years. Their success did not happen by chance; they take the time to learn about commodities and companies before they put their money into them. This is what you should do when it comes to your body and exercise. If you put resources into something, you want to see growth in your investment. No intelligent person will invest in an entity that they believe will be unsuccessful. The stock market can be a gamble, but your body should not be. You have control over the process and the outcome when it comes to your body.

Our standard for proper form entails raising and lowering the weight in 10 seconds on every repetition of each exercise. Anything between 8 and 12 seconds in each direction is acceptable, but we strive for as close to 10 seconds as possible so that we can track your time under load (TUL) accurately. We want smooth turnarounds (change of direction) without firing out of the stretch position or bouncing the weight stack. The client will continue in this fashion until they are no longer capable of completing another repetition in proper form, at which time they will continue to push or pull for an additional ten seconds. All of this is done so that we can eliminate momentum, which makes the exercise safer but also enables a continuous loading of the muscles. Proper form allows us to systematically and sequentially recruit and fatigue muscle fibers as we progress through each exercise. This creates the stimulus that the body needs to make physiological improvements. This is the essence of exercise.

There are modifications and teaching points that we use to assist clients in their quest for perfect form. On the Leg Press, we cue trainees to keep their butt down in the seat and push primarily through their heels. This helps them to engage the hip structures more effectively. When it comes to the Chest Press, we instruct clients to depress their scapulae (shoulder blades) and keep their elbows squarely behind their wrists, so that they can achieve greater loading of the pectoralis (chest) muscles. Seat setting adjustments can be made on all exercises on an as-needed basis. Remember that even the most neurologically efficient trainees commit form discrepancies from time to time, but the instructor's watchful eye helps them stay on track.

Ultimately, the main objective of exercise is a thorough inroad. We want to create a stimulus so that the body can adapt. Don't be the same person that you were yesterday, be better! If you are putting forth this type of effort, don't you want to maximize your opportunity? Make the investment in yourself with Total Results and start seeing dividends.

The human body has evolved into a wonderfully adaptive piece of machinery. It grows stronger or weaker depending on the demands (or lack of demands) that are placed upon it. It sends signals to you when things are going well and when things are going poorly. This makes the body a very logical entity; nothing happens without a good reason. When your body needs nutrients, it communicates this fact by incorporating pangs of hunger. When you have met your body's nutritional requirements, you get the sensation that you are full. Is your body trying to tell you something? Yes, pretty much all the time. It is important to listen to your body so that you can act accordingly.

Let's say that you feel fatigued and have low energy much of the time. There is a reason for this; your body is trying to tell you something! The prudent and mature thing to do would be to examine your lifestyle and personal habits, particularly your sleeping schedule, daily activities, and screen time. Looking at a screen before bed tricks your brain into staying awake by delaying the release of melatonin by your pineal gland, which signals to your brain that it's time to wind down. There is a strong chance that you are among the millions of sleep-deprived Americans who do not get between 7 and 9 hours of sleep per night. Lastly, you may not incorporate low level movement into your day; this will help you burn up some energy and make sleep come more easily at night. Just sitting all day is no good!

Many people experience occasional joint pain. This is fairly normal, especially as we age, and is not necessarily indicative of any underlying malady. When joint pain becomes a lingering problem that does not go away with rest, it requires closer examination. What is different in your life? Did you take up pickleball or start running recently? These types of activities are high-force and involve repetitive motion, so the likelihood of joint pain is high. Your body is likely telling you that you're overdoing it. I am in favor of recreational pursuits, but you need to listen to your body and take heed to its message. Overuse injuries tend to improve with some time off, but it's also important to be able to distinguish between a minor repetitive injury and something more serious. Regular Total Results exercise will help you to be in top condition for your recreational pursuits and lessen your risk for injury.

If you find yourself frequently suffering from upper respiratory infections (URI), there could be several reasons. First, examine your diet; there is a strong chance that you are lacking in vitamins and trace elements. Most people are Vitamin D deficient, so expose yourself to more sunlight and take a supplement. Vitamin C levels strongly correlate with healthy immune function, so take a supplement and make sure that you incorporate Vitamin C-rich foods into your diet, like peppers, citrus fruits, and strawberries. Find productive ways to alleviate stress, such as meditation and reading. Lastly, one big problem that is often overlooked is the current trend of overprescription of antibiotics. You do not need to take an antibiotic for a cold, and if you take an antibiotic for a minor ailment it will not work properly when you really need it! Minor viral infections are annoying, but they will usually pass in a few days if you rest, hydrate, and eat properly.

Do you frequently experience leg cramps? I see it frequently in the high school football players that I coach, but this scenario happens to non-athletes as well. Your body is trying to tell you something! It means that you need to hydrate better and consume more salt. Yes, I know we have been brainwashed into believing that salt is bad for you but that is complete nonsense. According to Dr. Joseph Mercola, low salt levels in the body can actually disrupt the heart's electrical rhythm. Himalayan pink salt or sea salt is better than your standard table salt, but do your own research when it comes to manufacturers and make sure it contains no plastics. Avoid highly processed foods and snacks that contain a lot of regular salt.

Have you been recently diagnosed with osteopenia, osteoporosis, or sarcopenia? If so, your body is telling you that you need strength training. According to Gary Null, Ph. D, "Osteoporosis happens as a result of the body leaching minerals out of the bones when minerals are lacking in the blood." High-intensity weight training is the most effective way to stimulate bone remodeling (the Total Results exercise protocol was refined during an osteoporosis study that took place between 1982-1986), but in conjunction with weight training you must raise Vitamin D levels high enough to allow calcium absorption to take place. Sarcopenia is the gradual loss of muscle that occurs with aging. Regular Total Results exercise will reverse this, provided you consume an adequate amount of protein in your diet (1 gram of protein per kilogram of body weight).

To paraphrase investor and speculator Doug Casey, do what you will but be prepared to accept the consequences of your actions or inactions. Dr. Doug McGuff defines physiological headroom as the difference between the most that you can do and the least that you can do. When those two values are the same, death is the result. Everyone is dealt a different hand of genetic cards at birth, and some can buck the trend for longer than others (somehow, Keith Richards is still alive). For most people, however, the day of reckoning will come and their luck will run out if they don't take proactive measures to optimize their health. Don't let that happen to you; listen to your body and take action! You will be glad that you did.