Total Results Blog

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.

For years we have stressed to both novice and experienced clients that properly performed high-intensity exercise is not fun. Creating a muscular and metabolic stimulus is hard work and entails exertional discomfort, labored breathing, occasional nausea, and general systemic fatigue (albeit brief). Sure, it's probably not most people's idea of a good time; we tend to seek pleasure and avoid pain. Keeping your emotions under control, intellectually processing instructions, and maintaining your focus under difficult circumstances can be a tall order for even the most veteran clients. However, what if you changed your mindset? What if you approached each workout as a challenge, an opportunity to improve? What if you began each session with an attitude of "bring it on!"? You might just look at Total Results workouts as fun.

I know this sounds crazy, but take a step back and examine exercise through a different lens. What could be better than overcoming a challenge and accomplishing something meaningful? Part of the fun of accomplishing meaningful tasks is that they require effort. Think back to when you were little and you learned to tie your shoes. At first you struggled, but with consistently applied effort (and a little help from a parent or grandparent) you eventually learned how to do it. Obviously tying your shoes does not require the same level of physical or mental effort as does a high-intensity workout, but you understand the point. As author Ryan Holiday says in his 2025 book "Wisdom Takes Work," "No one can accomplish greatness in any field if they are not driven by love and fascination and genuine reverence." That fascination and wonder is what spurs you on in the face of something difficult, and it makes the end result more worthwhile.

Competition makes everyone better. This is true in athletics, in free market economics, and in technology. Most of us are more competitive than even we realize; who among us hasn't felt their competitive juices flowing from a backyard game of cornhole? We often want to know what others are doing so that we have a means of measuring ourselves. There is a competitive element to Total Results workouts, but with a twist. Here, you are competing against yourself rather than someone else. There is no meaningful comparison between you and someone else, unless you are an identical twin with the exact same set of genetics. Instead, find a way to make it a game; try to improve upon your previous performance in some way, whether it is something as objective as time under load or weight, or something subjective like better focus and breathing. Squeezing out one more repetition when you thought you couldn't will give you a tremendous feeling of accomplishment, and it is fun!

Holiday discusses a conversation between Nobel Prize winning physicist Richard Feynman and one of his graduate students. "Think back to when you were a kid," Feynman says. "When you were a kid, did you love science? Was it your passion?" "As long as I can remember," the student replied. "Me too," Feynman said. "Remember, it's supposed to be fun." Exercise is not fun every single minute, but on the whole it is still something that gives me immense pleasure. The entire process of instruction is fun, from the charting to the equipment set-up, to the actual instructing of clients during their workouts. It is an opportunity to help someone learn and achieve a level of fitness that they did not believe was possible. I see things through the eyes of my 23 year old self at times (when I first got into the business), and am still amazed that I have the opportunity to do this for a living. My own workouts are a highlight of my week. No, exertional discomfort and gasping for breath at the end are not particularly pleasant, and I do still experience some mild anxiety before I start. That is normal. I look at the workouts as non-negotiable; they must be undertaken in order to achieve continued health and physical independence. The fun is in rising to meet the challenge, but also in doing what you know most people are unwilling to do. As Hall of Fame wide receiver Jerry Rice once said, "Today I will do what others won't so tomorrow I can do what others can't." I am privileged to be able to workout every week - not everyone is as fortunate.

How do you define success? That depends on your values, but as six-time Super Bowl winner Bill Belichick says, "Success is not a solid, straight line." You will have your ups and downs, but keep it all in perspective and focus on what you can control. Most of all, you can control your effort and attitude. You can choose to look at your workouts as drudgery, or you can make your own fun and compete against yourself. It's all up to you!

Nathaniel Altman is a journalist and author of more than fifteen books on alternative healing and nature. Some of his titles include "The Honey Prescription," "Healing Springs," and "A Russian Herbal." Three previous editions of "The New Oxygen Prescription" were published in 1995, 1998, and 2007; the fourth edition was released in 2017. The author's personal interest in oxidative therapies came about as a result of being the primary caregiver for a friend who eventually succumbed to AIDS. Under the supervision of a physician, Altman administered to his friend daily infusions of 35 percent food-grade hydrogen peroxide. These infusions eased discomfort, shrank a Kaposi's sarcoma by half within three weeks, and gave his friend a greater quality of life before his ultimate passing.

Oxidative therapies involve the use of ozone or hydrogen peroxide, added to a base of oxygen or water, in order to introduce active forms of oxygen to the body. This can help to kill diseased tissue, viruses, fungi, bacteria, and microbes, and eliminate them from the body. Ozone is an elemental form of oxygen that, as the author states, "...Is created in nature when ultraviolet energy causes oxygen atoms (which are normally found in pairs, forming oxygen molecules) to temporarily recombine in groups of three." This unique molecule was used to disinfect wounds during World War I, and was also studied and used in 1930s Germany to treat inflammatory bowel disorders, ulcerative colitis, and Crohn's disease. Hydrogen peroxide is chemically known as H2O2; it mixes easily with water and can be considered a close relative of ozone. It is a substance that is naturally present in our body and helps our immune system to function properly. The medicinal use of hydrogen peroxide dates back to the 1920s when British physician T.H. Oliver used it to successfully treat critically ill influenza patients in India. German physician William Frederick Koch administered a substance he called glyoxylide (believed to be the same oxygen found in H2O2) to successfully treat cancer patients. Dr. Koch was sued by the FDA, and though he was eventually acquitted he left the U.S. and continued his research in Brazil.

How do oxidative therapies work? According to Altman, "Simply put, oxidative therapies can help accelerate oxygen metabolism and stimulate the release of oxygen atoms from the blood stream to the cells. When levels of oxygen increase, the potential for disease decreases. Germs, parasites, fungi, bacteria, and viruses are killed along with diseased and deficient tissue cells. At the same time, healthy cells not only survive but are better able to multiply. The result is a stronger immune system and improved overall immune response." In addition, oxidative therapies stimulate the production of white blood cells, oxidize petrochemicals, break down macronutrients to be used as energy, increase the production of interferon and tumor necrosis factor (which are used to fight infections and cancer), and increase the delivery of oxygen from the blood to the cells. Ozone can be administered in a multitude of ways including intramuscular injection, intravenous injection, as well as through a bagging technique. Hydrogen peroxide can be taken orally (in distilled water), intravenously, or even added to a bathtub of warm water. Speaking of water, ozone is often used in municipal water treatment, and was even used in the pools at the 1984 Olympic games in Los Angeles.

Oxidative therapies have been used for decades to treat cancer. German scientist Otto Warbug discovered in 1966 that a lack of oxygen at the cellular level is a key precondition for the development of cancer. In 1974, German doctor Joachim Varro learned that tumor cells have a peroxide intolerance, which suggests that certain types of cancerous growths may be inhibited by ozone and hydrogen peroxide. Even as early as 1962, Dr. J.W. Finney of Baylor University Medical Center published his findings in the Southern Medical Journal about the benefits of hydrogen peroxide as an adjunct to radiation therapy.

There have been promising findings regarding ozone and HIV/AIDS patients. Drs. Michael T.F. Carpendale and Joel K. Freeberg published a report in the journal Antiviral Research. According to Altman, "Carpendale and Freeberg showed that HIV could be 99 percent inactivated with only 0.5 ug ozone/ml of human serum, and completely inactivated by ozone concentrations of 4 ug/ml of human serum. Those concentrations of ozone did not harm healthy cells." Dr. Frank Shallenberger conducted his own study that was presented in 1993, in which he administered intravenous ozone over fourteen days to five randomly selected AIDS patients. His findings were very encouraging. As the author describes, "Dr. Shallenberger's findings support the hypothesis that ozone therapy can have long-term positive effects on AIDS patients. While not a cure, ozone therapy can play a role in improving the quality of life of persons living with AIDS. Soon after the results of the Shallenberger study were released, the Nevada medical authorities attempted to close down his practice."

There are a whole host of musculoskeletal problems that ozone and hydrogen peroxide have been used to treat over the past forty years. Some of these conditions include arthrosis (degeneration of cartilage), herniated disc pain, arthritis, and osteoporosis. Small injections of ozone or hydrogen peroxide, known as regenerative injection therapy, produce an anti-inflammatory response and result in enhanced healing. In the case of disc herniation, ozone hyperoxygenates the area and initiates the repair process by stimulating collagen deposition.

Nathaniel Altman did an outstanding job of writing this book. He covers the subject without bias, and was up front in the book's introduction about his personal interest in oxidative therapies. The author also states very clearly for the record that he does not have any affiliation with any doctors, clinics, or companies that are mentioned in the book, and that outside of the royalties earned from the sales of the book he does not have a financial interest. There is a list of resources in the appendix section, including databases, organizations, and additional books in which you can learn more about the subject. I highly recommend reading this book to see if oxidative therapies can improve your quality of life.