Total Results Blog

Most of us are dealing with something at any given time. Modern life provides numerous sources of stress, such as work, family, health, and even the economic and political climate. Social media can give you an update in real time, as if you didn't already have enough going on. Achieving balance and finding your metaphorical footing can be a tricky proposition, but one should take comfort in knowing that there are many people out there who are dealing with similar circumstances. In fact, some Total Results clients are working to overcome psychological hurdles that are associated with exercise.

One root cause of a mental hang-up can be injury. This could be an injury that was recently suffered, or an injury from a long time ago. There can be physical pain as well as a loss of confidence as a result of the injury. I have met with prospective clients in initial consultations whose injuries were so significant that it has prevented them from exercising for years. It is important to keep in mind that things are generally neither as good nor as bad as they seem at the moment. Try to maintain an even keel; never get too high after a great workout or too low after a subpar session. When clients return to exercise following an injury, we often avoid certain movements for a short period of time. Once the injured area has recovered, we can reintroduce these exercises by using a Timed Static Contraction. When a dynamic movement is once again appropriate, we often reduce the resistance on these exercises, particularly those exercises that involve the injured area. The real key is for us to find a pain-free range of motion and emphasize perfect form and speed of movement as we work back up to a higher level of intensity.

Novice Total Results clients often have a difficult time recognizing the difference between pain and discomfort. Training with the degree of effort and focus that our protocol dictates while using a very slow speed of movement is something that is completely new for most people. Exertional discomfort (or "burn," as it is often called) is a natural by-product of high-intensity weight training, and while it can be disconcerting and uncomfortable it is not an indication that any harm has occurred. A dull ache is a good thing, since it means you are giving great effort, and it is temporary. Sometimes we make more out of something that it really is, and while in the heat of the moment it may seem scary there is nothing to fear. Once you experience it you know what to expect moving forward, and your tolerance for discomfort will improve over time. Pain is something sharp or sudden that occurs, and is usually indicative of a true injury. This must be acknowledged and communicated right away, so that the proper steps can be taken. The safety of our clients is paramount, and even though we like to say that our exercise protocol is safer than stepping off a curb, there are rare instances when something goes wrong. Help us to keep you safe!

Once a client achieves the ability to train with a high level of intensity, starting exercises from the bottom out position can become a mental challenge. There is an occasional delay between when the brain sends the impulse for the muscles to fire and the moment that the machine's movement arm moves. This delay lasts fractions of a second, but in your mind's perception it can feel like an eternity. It can become a self-fulfilling prophecy; once you convince yourself that you can't move the weight, the weight doesn't move. This is something that happens to most clients at least once, and usually occurs on either the Leg Press or the Lumbar Extension exercises. It is completely normal, but it is also mental. Sometimes you just need to regain your confidence. One approach is to start the exercise from the end point. The client begins the movement from the most contracted position and starts with a negative excursion. This demonstrates to them that the weight is not too heavy and that they can handle it. Another option is to lower the resistance and have them start from the bottom out position. Once they are able to start the exercise from that position, their mental block has been overcome.

Some clients only measure their progress by their time under load (TUL) or how much weight they lift on a given exercise. Not only is this short-sighted, but it can set them up for disappointment if they do not increase in either category for a few workouts. There are numerous ways to chart your progress! As an instructor, I go to great lengths to highlight other measurable markers besides poundages and TUL. We often talk about the seen versus the unseen benefits of high-intensity exercise. Resistance to injury, energy levels, and the ability to do every day tasks with less effort should be viewed through a qualitative rather than a quantitative lens. It is also helpful to look back at where you were and how you felt on a daily basis when you started at Total Results and compare that to where you are now. Being more resistant to injury, having stable blood sugar and hormone levels, and being more physically active with less energy expended are wonderful by-products of the work you have put in. Try to see the big picture.

Author Ryan Holiday said in his outstanding book "The Obstacle is the Way," that, "The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition." Looking at things from a different perspective is a healthy way to break through and be better than you were before. We can help you to overcome psychological hurdles and be the best version of yourself. Get locked in today!

In leadership, business, or teaching situations, you must explain to a person why you want them to do something. That is the only way to achieve a complete buy-in. It's not enough to just tell someone that you want them to do it; people with critical thinking ability don't just give blind obedience like it's the 1950s. I see it with the high school football players that I coach; young people are much more empowered today than they were thirty years ago. While these young men have a healthy respect for authority (which we as coaches have earned by demonstrating positive habits and behaviors every day), they want to know the reasoning behind the task they are being asked to carry out. They deserve to know why!

It has been said that if you really want to learn how to do something, teach it. However, if you don't first understand the material, you will have a difficult time teaching it to someone else. Teaching requires the ability to break down and explain concepts in language that is easily understood. This helps to establish the teacher's credibility and gains the students' trust. The exceptional teacher or coach doesn't use a cookie-cutter approach, but rather adapts his or her methods to meet the needs of the individual that he or she is teaching. People learn in different ways and at different rates of speed, but if you explain the why it will help the student to retain the information more effectively. Most importantly, both parties will be on the same page from a standpoint of expectations.

There is a purpose for everything we do at Total Results. Our exercise environment is quiet, private, and free from distractions. High-intensity exercise requires focus - not just to maximize the effectiveness of the workout, but also to optimize client safety. We keep the temperature in the studio as close to 68 degrees as possible, with low humidity and adequate ventilation. Your muscles generate tremendous heat when you exercise intensely, and it is much easier to overheat than most people realize. If you stay cool, you can inroad your musculature much more effectively than if you are covered in sweat. The equipment at Total Results is engineered by MedX, Super Slow Systems, and Nautilus, which means that it tracks muscle and joint function properly and allows the muscles to encounter appropriate resistance at all points in the range of motion.

We select and sequence the exercises that will engage the greatest amount of muscle in the shortest amount of time; this enables us to achieve a quality exercise stimulus without overtraining. Compound movements allow us to perform five to seven exercises in twenty minutes or less; efficiency is a key element to our protocol. We advocate a speed of movement of approximately ten seconds on each positive and negative phase of each repetition. This keeps the potentially dangerous forces to a minimum, reduces momentum, and allows the muscles to remain under load throughout the exercise. Intensity can be defined as inroad/time, and it is the main component to a proper exercise stimulus. Therefore, we want to take each exercise to the point of muscular failure and push or pull for an additional ten seconds. This way we have done everything we can to stimulate the body to adapt. Your instructor will keep accurate records for every workout, and giving clients access to their spreadsheet will allow them to track their progress in real time.

In his excellent book, "Start With Why," author Simon Sinek says that, "People don't buy what you do, they buy why you do it. And what you do simply proves what you believe." We believe that the Total Results exercise protocol is the safest and most effective means to stimulate positive physical change with the smallest time commitment. While we don't expect you to gain as deep an understanding of exercise as what we have, understanding your why will help you if you want to dig beneath the surface and find out what you are capable of. Discover your why and get started today!

According to a definition that I found on Healthline.com, "Muscular strength relates to your ability to move and lift objects." It can also be defined as the amount of force that can be produced in a single effort. Muscles contract (shorten), which pulls on connective tissue that is attached to bones in order to enable movement. Our ability to move will diminish as we age if we don't do something about it. In order to maintain your physical independence, protect yourself from injury, ward off chronic disease, and preserve your insulin sensitivity, you must continue to build muscle. Simply put, everybody needs strength.

Sarcopenia is the gradual loss of muscle that occurs as we age. It can begin as early as age 30, and can progress at a loss rate of three to five percent per decade. There are genetic factors to consider, as some folks are naturally more muscular than others, and a diet with inadequate protein can contribute to a reduction in muscle mass. There are three types of muscle tissue in the human body; cardiac (heart) muscle, smooth muscle (which is present in your internal organs), and skeletal muscle. Only skeletal muscle is under our volitional control, and high intensity Total Results exercise is the stimulus that the body needs to increase strength and build muscle. The body understands that building and maintaining muscle tissue is metabolically expensive, so it needs a very good reason to do so. Pushing each exercise to and beyond muscular failure, and then moving briskly to the next exercise is the impetus that the body needs in order to grow stronger and increase lean muscle mass. Combine this with intelligent rest/recovery, adequate sleep, and a protein-rich diet, and you have a recipe for success.

Osteoporosis is a condition that most people have heard about. This is what occurs when new bone formation is outpaced by bone removal, and can result in thinning bones, weakness, and an increased risk of falls and breaks. There is a strong correlation between osteoporosis and a vitamin D deficiency, as calcium (through diet and supplementation) is not effectively absorbed by the bones if vitamin D levels are too low. While I believe that vitamin D supplementation is important for everyone (as vitamin D behaves in a hormone-like manner that facilitates multiple body functions), the most effective means of stimulating bone remodeling is by performing strength training. It is true that most people equate high-intensity exercise with skeletal muscle, but the engagement of the muscles pulls on the connective tissues which attach to bones, thus providing the mechanical stress that stimulates bone remodeling. The Total Results exercise protocol was first refined in a clinical setting over forty years ago, during an osteoporosis study that was funded by Nautilus and lasted for four years. We have helped numerous clients over the years improve their DEXA scan readings and reduce their risk for serious injury.

Many people think that they are too old to begin a weight training regimen. In my opinion that is a shortsighted viewpoint; it is never too late to start with Total Results exercise. Some of the most comprehensive strength gains that I have witnessed have come from clients who did not begin weight training until they were in their 60s and 70s. Dr. Doug McGuff has discussed the concept of physiological headroom; this is described as, "the gap between the most a person can do and the least a person can do." This gap can begin to close as early as your mid 20s, and once the most and the least you can do becomes the same, death is the result. The good news is that this gap is reversible, and the best way to do that is with high-intensity Total Results exercise. Dr. Peter Attia spoke at length about the correlation between muscle and longevity in his book "Outlive." He believes that having more muscle mass correlates to a longer lifespan and better function, and there are several studies that support his perspective. Strength training can stimulate improvements in grip strength, endurance, balance, injury prevention, and recovery from injury. These are not usually considered by people in their 20s, but they become even more important as we age. On a personal level, my athletic prime probably ended about twenty years ago. However, I am convinced that regular Total Results workouts enabled me to play high level flag football into my mid-40s. With the physical and mental demands of running a business and coaching high school football, I would be in rough shape and burned out if I did not perform weekly workouts.

Everybody needs strength, and by keeping yourself strong and independent you will gain a level of confidence that you cannot find on an elliptical machine or treadmill. Nothing will have a greater impact on your overall body shape or metabolism than weight training. It may not seem fair, but you must work harder and more consistently at this as you grow older. The sooner you start, the sooner you can start reaping the rewards of your hard work. There is not a single activity that you do on a daily basis that doesn't involve your muscles, so why neglect them? Don't put it off another day.

Many people, especially in commercial gyms, perform what I call the "mirror" workout. They only focus on the muscle groups they can see while standing in front of a mirror. This usually entails the chest, biceps, abdominals, and quadriceps, if they do any lower body exercises at all. With this approach, nearly half of the body's musculature is neglected; not only does this lead to asymmetrical development and appearance, but it can create significant muscular imbalances and increase the risk for injury. The human body is a wonderfully adaptive machine, but it functions best as a unit rather than just a collection of parts. This is why we perform whole-body workouts at Total Results.

We believe it is important to strike a balance between pushing and pulling exercises so that we work both anterior (front) and posterior (rear) muscle groups. Although some clients may have contraindications (such as shoulder difficulties), we advise working through horizontal and vertical planes of movement. All workouts include exercises for both the upper and lower body, and whenever possible we incorporate movements for all three trainable regions of the spine: cervical, thoracic, and lumbar. The order and selection of exercises may vary somewhat from client to client, but our philosophy and approach are the same.

One critical muscle group that is often left out in a typical gym rat's routine are the hamstrings. These are the muscles located on the posterior thigh that are responsible for knee flexion, hip extension, and rotational movement. The biceps femoris rotates the lower leg outward, while the semimembranosus and semitendinosus rotate the knee inward when it is bent. The quadriceps muscles often garner more attention than the hamstrings, and because there are four muscles in the quadriceps compared to three in the hamstrings they are usually trained more often. This is a mistake! Anytime you pick up your foot to walk or run you are engaging the hamstrings. In fairness, most Leg Curl machines (which is the most effective exercise to train the hamstrings) in commercial gyms are poorly designed. You are usually stuck with either a prone machine (in which you lie face down and flex your knees behind you) that can irritate your back, or you will have a seated version with an improperly coupled movement arm (the pads on the movement arm should not rotate). One other option is to perform a stiff-legged deadlift with a barbell, but that also poses some dangers for the spine. The MedX Leg Curl machine at Total Results is ideal. It has a floating seat (to minimize knee irritation), a coupled movement arm with fixed pads that opens and closes for safe and easy entry/exit, and a resistance curve that enables you to effectively target the hamstrings and calves through a safe and pain-free range of motion.

Your neck muscles play a critical role in your posture. A recent term has been created called "tech neck"; this is kyphosis (an abnormal curvature of the upper spine) that is caused by hunching over to look at your phone or sitting at a computer for long stretches of time. This can lead to neck and shoulder pain, stiffness, and headaches. There are a few things you can do to avoid this. One, leave your phone in your pocket for a while. Two, take intermittent breaks from sitting and be aware of your posture if you work on a computer. Three, strengthen your neck muscles, especially your posterior neck muscles. Most neck exercise machines are a death trap; they improperly load the musculature without providing any stabilization for the trunk (it is impossible to safely and effectively address the cervical musculature without stabilizing the trunk). Additionally, the neck muscles are a delicate muscle group and can easily be injured, so these exercises should always be performed under the supervision of an instructor. We have the capacity to perform both cervical extension and flexion with our MedX neck machine. It comes equipped with an indicator for your axis of rotation (enabling an easier determination of seat settings), a swivel movement arm pad, adjustable starting movement arm positions, and handles to provide trunk stability. Many clients are slightly unnerved the first time they use this machine, but if instructions are followed it is perfectly safe to train as intensely on this exercise as it is on the Leg Press.

Grip strength is something that we need to work to improve as we age. This plays a role in our ability to open jars, carry groceries, and perform other tasks of daily living. According to Dr. Peter Attia, author of the book "Outlive," grip strength is a non-invasive biomarker of aging and longevity. At Total Results clients work to improve their grip strength by performing the Pulldown, Compound Row, and Bicep Curl exercises, but I have also found the Shoulder Hang exercise to be a useful tool for improving grip strength. This serves multiple purposes; initially I used it only with clients who experienced shoulder problems. After incorporating it into my own daily routine I also found that it also functions to place your spine into traction, thus opening up the spaces between vertebrae and relieving compression. However, in addition to these benefits the Shoulder Hang can improve your grip strength. Our Nautilus Multi-Exercise machine accommodates this action quite well, and it is safer than performing a farmer's carry with dumbbells.

Speaking of spinal vertebrae, low back pain is still the number one cause of missed work days. People experience a variety of causes of low back pain, from simple muscle weakness to structural problems such as pinched nerves, sciatica, herniated discs, and more. Traditional machines that supposedly target the lower back muscles are poorly engineered; they typically involve more of the hip and leg musculature than that of the lower back. In order to meaningfully load the deeper muscles of the lower spine, specifically the multifidus, quadratus lumborum, and the erector spinae muscles, the pelvis must be immobilized to a significant degree. This will also reduce quadricep and hip involvement. Our MedX Lumbar Extension machine accomplishes this feat with a revolutionary design, and it is so unique that nothing in a commercial gym comes close. Clients have experienced major improvement in just a few workouts, and performing this exercise under the supervision of an instructor will ensure that this is accomplished safely.

If you feel that you aren't getting the most out of your exercise experience, come and check out Total Results. Train your entire body, not just what you can see in the mirror. Whatever your individual goals are, we can help you achieve them safely and efficiently. It's time to start thinking differently. Think Total Results.

Most regular readers of this blog are probably familiar with a list that is titled, "Ten Things That Require Zero Talent." This collection of principles is attributed to Bill Gross, who is the founder of a technology incubator called Idealab. I first came across this sign a couple of years ago in the weight room at Dominion High School when I coached football there. As someone who was definitely not the most talented athlete during my playing career, this mindset really spoke to me. Talent, you see, is vastly overrated, and is something that you really do not have any control over. Desire, drive, and a willingness to do what it takes counts for far more, in my opinion. This is something that I have tried to instill in the players that I coach, and it is applicable to Total Results clients as well. You do not have to be the most genetically gifted individual to achieve great training results.

Here is the list in its entirety, as well as how each principle relates to Total Results exercise.

Be on time. Clients are typically in a better mental state when they aren't rushed or frazzled from running late. Your mental readiness has a direct impact on how you physically perform. It is always a good idea to arrive a few minutes early for your session. Remember, we are creating sustainable habits, and promptness pays dividends in all aspects of life.

Work ethic. Total Results workouts are hard; they are supposed to be, since producing lasting physical change is a difficult process. Consistency produces progress, and giving your best effort is a victory unto itself. Take joy in that process and rise to the challenge.

Effort. This is truly the name of the game; I learned that from my former colleague Alan Stein Jr. over 25 years ago. Effort is not related to the amount of weight that you lift, it is about how you lift it. It is about pushing through discomfort and seeing each exercise through until its rightful conclusion. Leave no stone unturned.

Body language. At one point, it was thought that 93 percent of communication is non-verbal. While most experts no longer believe that to be accurate, your body language says a lot about your mental state. If you look like you are dreading your workout, you probably won't perform very well. However, if you walk into the studio with purpose and confidence, you will have a positive metabolic experience.

Energy. The challenges of life and the law of averages dictates that you will not always be super-energetic. However, the mind can defy the body in many instances. You will be more authentically energetic if you handle business between workouts (sleep, nutrition, hydration, etc).

Attitude. There is much in life that lies outside of your control, but one thing that you do have authority over is your attitude. You can choose to look at things in a positive light, or you can decide to be negative. It's up to you. Positive people tend to perform better in whatever task they participate in.

Passion. I realize that most people do not have the same enthusiasm for exercise that I do, which is one reason I went into this industry in the first place. That being said, it's okay to get excited! Having the ability to participate in these workouts is truly a gift; not everyone is as fortunate. I try to remain upbeat (but clinical) in my instructional mannerisms, because I believe that enthusiasm is contagious.

Be coachable. This is probably the most critical element to your Total Results success. It is our job to coax the best possible performance out of every client. As an instructor I maintain a positive attitude, but part of my job is to be critical and correct mistakes. Please do not take this personally; it is all designed to make you better.

Doing extra. You could probably show up once or twice per week, give excellent effort in your workouts, and see some positive benefit. However, if you want optimal results you have to be willing to do the work in between sessions. Managing stress, drinking plenty of water, sleeping 7-9 hours per night, incorporating low level movement, supplementation, and eating properly will give you the best chance for success. Don't be satisfied with mediocrity.

Be prepared. If you fail to plan, you are planning to fail. Be mentally and physically prepared for your workout. Come dressed and ready for your session, or arrive a few minutes early with clothes to change into. Staying up late the night before is a bad idea; get to bed at a reasonable hour, especially if you have an early morning workout. Take a few minutes to shut everything else out and focus on what needs to be accomplished in the next twenty minutes. Finally, accept the fact that this will be uncomfortable, but it's nothing you haven't been able to handle before.

You do not have to be experienced in the ways of high-intensity exercise, or be an elite athlete to reap huge benefits from Total Results. Some of our biggest success stories are clients who never touched a weight before they first walked into our studio. You simply need to have desire and a willingness to do what it takes; it has nothing to do with talent! Self-improvement is a powerful internal motivator. We can teach technique, promote good habits, and give encouragement, but the rest has to come from you.