Total Results Blog

Collectively, we are more distracted than ever: emails, text messages, social media notifications, and YouTube video suggestions pop up all the time. The digital world presents challenges that most of us never had to face in our teens and twenties. These days it is very easy to lose perspective on what is truly important, and to give more weight to things that are outside of our control. It's time for a reality check: there are things in life that truly matter, and there are things that do not. How well we are able to distinguish between the two will have a tremendous impact on our success.

In a recent viral YouTube video, seven-time Super Bowl winning quarterback Tom Brady demonstrated the proper mechanics of throwing a football. The video wasn't really created for those that have a desire to play the position, but for anyone that simply wanted to learn. The lesson that Brady puts across is that in order to learn how to do anything the right way, there are three things one must keep in mind. First, start from the ground up. Second, everything is connected. Finally, don't get ahead of yourself. Brady pointed out that mechanically speaking and in terms of creating torque, throwing a football is very similar to swinging a golf club or hitting a hockey slap shot. Metaphorically, the three things Brady says to keep in mind can also apply to playing a musical instrument, running a business, and even high intensity exercise. Again, there are things that matter, and things that don't.

What are the important takeaways for exercise and what should we emphasize?

Effort. I describe effort as a commitment to a task and using every ounce of your momentary capability (such as reaching muscular failure). Effort is a large component of being process-oriented (as I have mentioned in previous articles), and it is something that everyone can improve.

Attitude. How do you approach a task? Are you dialed in and positive about what you are undertaking, or would you rather be somewhere else? Having a positive attitude requires no special ability and doesn't cost a dime.

Focus. I mentioned earlier that we are collectively more distracted than ever, but exercise success can be greatly enhanced by shutting everything else out for 20 minutes during your workout. Stay present (as Brady says, don't get ahead of yourself).

Knowledge of results. This is how you can objectively gauge your progress, and it is why we give clients access to their exercise spreadsheets so they can see for themselves how they are doing. It affirms if you are doing well or doing poorly, and it provides feedback for making changes if necessary.

Be a learner and a listener. You have two ears and one mouth for a reason, as the old saying goes. We often think of listening as a passive skill, but it is really quite active if you are doing it correctly. Total Results exercise is a new concept for more than 90 percent of people who walk through our door for the first time, and in order to learn you will initially make mistakes. Nobody gets it right the first time.

Now that we know what is important to focus on in order to achieve success, what are some things that we shouldn't waste our time worrying about?

Time under load. This is but one measurement of progress, and while it is great to see an increase in TUL from one workout to the next, it only tells one part of the story. Many of our clients are competitive, and if they don't see an increase in either weight or TUL they often think their workout wasn't effective. Don't fall into this trap! Focus on the process, effort, and form in order to achieve a favorable outcome.

Genetics. You cannot pick your parents. Some of us were born with certain advantages, while others were not. Work as hard as you can and play the hand that you are dealt. A genetic propensity for something doesn't guarantee anything. Be proud of and accept who you are! Don't waste time and emotional resources worrying about what you don't have, and be thankful for good health and the opportunity you have to maximize your genetic blueprint.

Natural ability or your starting fitness level. Some people over the years have hesitated in starting the Total Results exercise program because they "wanted to get in shape first." They miss the point. It doesn't matter where you start, it's where you finish. Talent is overrated, and you do not have to have an elite athletic background to succeed as a Total Results client. Taking the first step is the most important action.

Age. This is simply a number. You are never too old to start the Total Results program. Some of our hardest working and most attentive clients are in their 60s and 70s, and they may have the most to gain from strength training. We have a wide age range of clients, and while your goals may change as you get older, our philosophy with everyone is the same.

Focus on what you can control; these are the things that matter. Don't spend time or energy worrying about the things that take place outside of your orbit. Retired U.S. Navy Admiral and Top Gun fighter pilot Mike Manazir says, "You can create your own self-fulfilling prophecy by deliberately speaking with intent about the future you want." Successful people set goals and make a plan to achieve them. If they accomplish one goal, they set another. If they don't achieve that goal, they find out why and make adjustments. Be honest with yourself and practice accountability. Maintain a positive attitude and celebrate your accomplishments. We are here to help. Exercise smarter with Total Results.

Few people live a truly charmed existence. All of us will have to face and overcome difficult circumstances at some point in life. The manner in which we handle those challenging moments will determine just how successful we are in our chosen endeavor. In his book "How Good Do You Want to Be?", former Alabama head football coach Nick Saban says, "In life, your road map is knowing what you want to accomplish then committing yourself to doing the things necessary to reach that destination. You cannot get there without hard work and perseverance." Total Results clients know just how challenging our workouts are, but this is the price they are willing to pay in order to achieve good health and continued independence. The adversity that they conquer during their workouts fortifies them for whatever life throws their way.

Many regular readers of this blog are familiar with the concept of voluntary hardship. This can take on many different forms, such as taking a cold shower, going for a walk outside in winter without wearing a jacket, completing a twenty-four hour fast, or standing for long periods of time rather than sitting. The key word here is voluntary; these are not things that are being forced upon you. The idea behind voluntary hardship is that it fortifies you both mentally and physically; to experience some physical discomfort makes you more resilient and also gives you an appreciation for the relative good fortune that most of us are blessed to have. Total Results exercise is a form of voluntary hardship. No one is forced to participate in our program; clients willingly come to us to learn how to become the best version of themselves. Our workouts are brief, infrequent, and intense, and no rational individual would consider them fun, at least not once you start working with a great deal of effort.

The mental component of exercise can never be underestimated. In order to give your best physical effort, you must be in the proper mental frame of mind. Eliminate distractions! If your mental focus is hampered because you are thinking about something else, you cannot come to grips with the challenge you are about to face. Visualize the workout as an opportunity to overcome some adversity and accept the fact that the next twenty minutes will likely be unpleasant and uncomfortable. Chase after that discomfort, rather than run from it. Facing an obstacle head-on makes it a lot less scary. While we are tricking our bodies into thinking that we are engaged in a life-and-death struggle, in reality we are in a perfectly safe environment. Sometimes clients that take a layoff forget about the amount of effort and focus that is required for optimal performance. Accept the fact that this is hard; better yet, celebrate it! Be proud of yourself for doing something that not many other people are willing to do.

The effort that you give when you are not at your best shows the depth of your character. There are going to be circumstances in life that come up: work deadlines, family emergencies, life stress, and even self-inflicted difficulties. We are all human, and there will be days when you simply "don't feel like it." This is where being process-oriented rather than outcome-oriented is really beneficial. Your best effort may vary from one workout to the next based on factors such as sleep, nutrition, and activity level but there is great honor and satisfaction to be derived from simply doing the best you can on a given day. Don't just try to "get through it", but rather find meaning in the effort. Coach Saban says, "When an opportunity presents itself, approach the challenge not with concern about the outcome but with courage to do your best. Find honor in how you compete."

We are what we think we are, for better or worse. A positive attitude goes a long way. Nothing worthwhile is ever easy, but once you finish a Total Results workout the hardest part of your day is over. Relish the fact that you have the opportunity to do this, and be proud of the adversity that you are able to overcome. The name of the game is effort!

Last month, I celebrated my 82nd birthday. As I age, I'm curious about how to maintain my fitness and independence. At Total Results, I've been consistently doing a 20-minute workout every week since 2007.

Strength training is paramount for maintaining independence, overall health, and enhancing quality of life. Being independent is my top priority, and the experience of being partially or totally independent can be life-changing.

To better understand my perspective, I recommend visiting a nursing home. Observe the residents coming and going in the lobby. It was eye-opening for me to realize that if I hadn't been strength training for the past 17 years, I might be in a similar situation. Losing my independence is my driving force to stay consistent with my workouts.

I adhere to the Total Results protocol, which emphasizes proper breathing, form, speed of movement, and thorough inroad. My attitude plays a crucial role in achieving these results. Understanding the instructions and executing them are two different activities. I read books and watch instructional videos on playing golf, but it's entirely different when I'm actually on the course. Without the right attitude, focus, and help, I'm in trouble. I try to maintain an open mind and concentrate on the present moment.

I record my times, but only to track my progress and adjust my weights accordingly. I'm not overly concerned about the time under load for each activity. Instead, I focus on giving my all and giving it my best effort during each exercise.

After completing my workout, I can honestly say, "I did the best I could today", and I move on.

When it comes to achieving what we want in life, it is human nature to focus on the outcome rather than the process that is required to get there. The Philadelphia 76ers are a storied NBA basketball franchise, with three world championships on their resume and such luminaries as Wilt Chamberlain, Julius Erving, and Allen Iverson counted among their greatest players. By the early 2010s, the franchise had fallen on hard times and experienced several losing seasons in a row. Former Sixers general manager Sam Hinkie developed a mantra that he called "Trust the Process"; this was his vision for how to turn the franchise around, and it involved trading away their most valuable players (who didn't necessarily buy into this concept) in exchange for high draft picks. Hinkie was widely criticized by those who thought the Sixers were losing games on purpose, but the strategy eventually paid off. Philadelphia has made the playoffs every year since 2017-2018 and has won more than 50 games four times.

Lanny Bassham is a former world and Olympic champion rifle shooter who wrote the outstanding book "With Winning in Mind." Lanny has taught his Mental Management � system to Olympic athletes, professional golfers, Miss USA winners, and the United States military, and he teaches his students to become process-oriented instead of outcome-oriented. Bassham believes that if you are solely focused on the outcome you will become disappointed and discouraged if you do not reach it. In addition, over-trying is usually the result when you focus on winning instead of executing the process. The 1976 Olympic champion says, "Put out high-quality effort, consistently over time, and you can do anything you consistently dream of doing."

You are far more likely to achieve something if you write it down and see it every day than if you just dream about it. In his book, Bassham details an entire goal-setting system that can be applied to any endeavor, whether it is quitting smoking, succeeding in business, or becoming a champion rifle shooter. Some of the most important components include determining a goal worth trading your life for, listing the pay-value of the goal, evaluating the potential obstacles in your way, formulating a plan for how to achieve your goal, and starting now. Remember that life is about making a series of choices, and you cannot do everything that you want. Some things must be prioritized, while others may have to be pushed to the back burner or even eliminated entirely. How badly do you want to achieve this goal, and what are you willing to do to get there? Do you want immediate gratification, or are you willing to play the long game by making incremental improvements? Only you can answer these questions, but being honest with yourself, formulating a plan, and marking down your progress are positive steps to take.

What does all of this have to do with exercise? In order to succeed in terms of gaining strength, reducing body fat, building bone mineral density, improving metabolic and cardiovascular conditioning, and reducing systemic inflammation you need to have a plan of action. Otherwise, you will likely end up like so many people wandering around aimlessly in commercial gyms without the first clue of what you're doing. Contacting Total Results is the first step. We can help you formulate a plan of action and educate you on the physiology of how to stimulate positive physical change. Remember that the main exercise objective is thorough inroad, and this is the stimulus that spurs positive physical improvements. We can help you to set ambitious but achievable goals, and we'll do check-ins periodically to see how you're doing. Are you facing obstacles in your process because you aren't a morning person? We can find a time of day that works better for your schedule and helps you stay on track. 20 minutes, once or twice per week, combined with simple lifestyle changes is all that you need.

Every repetition matters, but proper form trumps everything else. Concentrate on this exercise, this repetition, this turnaround; don't worry about what comes next. Stay in the now! Total Results is the accountability partner that you need to help you achieve things that you didn't think were possible. Focus on the process and the end result will take care of itself. How badly do you want it?

Casey Means, MD, earned both her undergraduate and medical degrees from Stanford University. She completed her residency as a head and neck surgeon at Oregon Health and Science University before leaving traditional medicine to focus on the root causes of why Americans increasingly suffer from chronic diseases. "Good Energy" was written with Dr. Means's brother Calley Means, and it was published in 2024.

During her surgical residency, Dr. Means treated patients with numerous chronic conditions, such as migraines, sinusitis, tonsillitis, and various other ailments. Typically she would prescribe various medications to treat the problem, and if those did not work she would perform surgery. Eventually she realized that she was treating the symptoms rather than fixing the underlying root cause. This prompted her to leave her position as a chief resident at OHSU and open her own practice. Establishment medicine tends to treat every condition separately, without realizing that all the processes in the body are interrelated. As the author states, "...inflammation-which leads to disease, pain, and suffering-takes root because core dysfunctions occur inside our cells, impacting how they function, signal, and replicate themselves." She also correctly points out that, "...every institution that impacts health-from medical schools to insurance companies to hospitals to pharma companies-makes money on 'managing' disease, not curing patients."

Dr. Means makes the distinction between "bad energy" and "good energy." "Bad energy" is when normal metabolic function has tipped into dysfunction, and is largely the result of three things: mitochondrial dysfunction (in which the powerhouse of the cell is overburdened and cannot produce enough ATP), chronic inflammation (mitochondrial dysfunction is perceived as a threat and the body formulates a fighting response), and oxidative stress (free radicals cause damage to the cells and lead to dysfunction). Mitochondrial dysfunction can be caused by many things, namely chronic overnutrition, a sedentary lifestyle, chronic stress, sleep deprivation, medications and drugs, and nutrient deficiencies. When mitochondria do not function properly, they cannot convert food energy into cellular energy, which can lead to chronic disease. On the other hand, "good energy" can be measured by looking at five markers that are typically tested during an annual check-up. The author says that you should strive for a triglyceride level of less than 80 mg/dL, HDL cholesterol of 50-90 mg/DL, a fasting glucose level of 70-85 mg/dL, blood pressure of 120/80, a waist circumference (depending on your ethnicity) of less than 37 inches for men and 31.5 inches for women, and a triglyceride-to-HDL ratio of 1. This would indicate that your cells are functioning optimally and you have achieved true metabolic health.

The book is divided into three sections. Part 1 is "The Truth About Energy", Part 2 is "Creating Good Energy", and Part 3 is "The Good Energy Plan." I particularly liked chapter five, which covers some principles of proper nutrition. The author does a nice job of explaining the inherent dangers of the contemporary Western diet that is filled with processed foods, and she discusses omega-3 and omega-6 fats and their respective roles in biological function. Dr. Means says that we should look at eating as a means of matching our cells' needs with our oral inputs, and that food is how we communicate with our cells. The most important advice that the author gives is to focus on eating unprocessed food and not worry about diet philosophy. Many different diets will work, provided you eat plenty of protein, vegetables and fruits, and essential fats, while avoiding sugars and processed foods. If you are satisfying your vitamin, mineral, and trace element requirements, it doesn't really matter what template you follow.

I enjoyed reading this book. Dr. Means includes helpful grids for each micronutrient and food sources where they can be found. There is also an exhaustive list of foods to avoid. The author provides other helpful lifestyle strategies, such as how to incorporate movement into your daily routine, managing stress, optimizing sleep by minimizing exposure to artificial light, and explaining the benefits of exposure to hot and cold temperatures. In the back of the book there are recipes that you can follow for breakfast, lunch, dinner, and snacks that are healthy alternatives to fast food and the prepackaged stuff so commonly found in grocery stores. My only point of contention with the good doctor is over her strength training recommendations. I believe that a frequency of three times per week is too much, and that the Total Results methodology is superior. However, I do agree with the author that strength training should be considered an essential component of everyone's life.

How can this book help you? It will educate you about the real reasons why the number of people suffering from chronic (and preventable) diseases has skyrocketed over the last forty years, and it should crystallize for you how the medical establishment, pharmaceutical companies, and big agriculture profit by keeping you sick. If someone as accomplished and respected as Dr. Means walked away from a lucrative specialty practice, that should tell you something. I encourage all of you to read this book and utilize the strategies put forth to optimize your health and independence. You can and should feel amazing, no matter your age.