Archive for November, 2017

What do Vodka and Protein shakes have in common?

What do Vodka and Protein Shakes have in Common?
By Bobby Kelly

I received an interesting question this morning: Client – “What kind of protein should I use and how much do I need every day?” I could spend 20,000 words on this topic but I vowed early on to keep my posts to the point and as short as possible.

There are many viewpoints but the easiest one that I found for our clients is this.

For every lb. you should weigh at your ideal weight you should have 1g of protein. So it should weigh 125 lbs. eat 125 grams of protein. 185 lbs. =185 grams. 220 lbs. = 220 grams.

Some people balk at this for two reasons. They believe some stories out there that it will affect their lives. This has been debunked too many times in the research so I won’t give it any more words.
Others say that is just too hard to do. Well it would be if you had to rely on food only. That is why you should have a 25-50 gram protein shake before your workout and another 25-50 gram shake with 20-60 grams of carbs after. The low number is for the smaller people and the higher number is for the taller bigger people.

So if you work out 5-6 days a week like you are supposed to – you get 50 -100 grams of protein per day right there.

The second part of the protein question is: what kind? There are all kinds of protein out there. Concentrate, Whey, Casein, Soy, Pea, Hemp etc. Maybe I am old school but for athletes stick with Whey. Remember I am trying to keep this easy – not write a thesis so if you have more questions simply comment below.

And not all protein powders are created equal. So how does vodka and protein end up in the same sentence?

Well when you order a vodka drink and it is made with a rail vodka (the one that you have never heard of, used during happy hour and sits at the bottom of the bar so it is arms length for the bartender, aka cheap) it will taste very different then if you get a high-end vodka. Plus the rail drink will give you a killer crappy headache. No one I know actively buys rail drinks after the age of 23 anyway.

If you can go to a superstore and buy a gigantic, dog food size bag of protein powder that has 2000 servings for $25-$40, it is possible they are cutting corners, or adding fillers or doing something that makes it cost less, therefore, it is probably not the cleanest option.You get what you pay for Right?

So if you wouldn’t put crappy vodka in your drink and body why would you put a less than desirable recovery drink that is meant to help you burn fat and look the way you desire in your body?

So I don’t feel the need to promote any specific brand but if you live in the area of Results Only Fitness come in and try a shake on us. We can show you what we use. If you don’t, leave a comment or question below or e-mail me at and we will do our very best to help you.

35 Lessons From Results Only Fitness’ Most Successful Clients

How they took the first step, lost the weight, and kept it off.

What’s stopping you from getting in shape? Here, eight answers to that question — and 35 proven ways to finally get the body you want.

You wish you felt better, radiated good health, and maybe even weighed a little less. You wish you could still fit into your college jeans.

You wish you felt more confident, capable, and energetic. Perhaps you dream of the day where—as silly at it seems — you post your vacation photos to Facebook and are actually excited to share them all. Including the swimsuit photos.

Maybe you’ve been saying or thinking all these things for years.

If so, we know you’re not alone.

Here at Results Only, we’ve worked with hundreds of clients who felt the same way. Now, they’re the women you see projecting confidence and walking tall. You might even see some of them chasing their kids around in a bikini this summer.

They’re the guys with flat stomachs and a totally clean bill of health. Maybe even middle-aged dudes playing shirtless beach volleyball like they don’t have a care in the world.

They came to Results Only with all the frustrations, doubts, and health concerns you may be worried about right now. But then they lost fat. They built up their health. They got off their meds. And they took control of their fitness for the first time in their lives.

So we decided to ask them: How’d you do it?

It turns out they had answers for everything. Read on to see the common hurdles they cleared — and exactly how they did it.

1) You can never seem to get started.

Don’t think, just do

If it’s your time, and you’re sitting on the fence… you want to do it, you’re thinking of doing it, you’re not sure if you should do it — jump off that fence. Sounds simple we know but maybe it really is – just do it. And give it everything you’ve got. Why sit on the fence when you can be a part of life?

2) You’re turned off by every weight-loss program and tip you see.

Ignore mainstream advice

Unrealistic (and, frankly, insulting) click bait like “Flatten Your Tummy in 5 Minutes a Day” and “Sculpt Your Butt While Sitting Still” are meant to drive ad sales, not get you in shape. Most of our clients, once they see our positive, systematic approach, realize that the negative tone of health and fitness media was holding them back for years.

Find trustworthy friends or acquaintances who lost weight, and do what they did

Why reinvent the wheel? When you see a true success story unfold before your eyes, copycat away. The majority of our clients come to Results Only by word of mouth. They know someone who has had amazing success transforming their life and want to see for themselves if it would work for them too. It does, time after time.

3) You can’t seem to get your heart in it.

Stop living in “coulda, woulda, shoulda”

To make true progress, allow yourself to focus exclusively on what you can do now. Not in some hypothetical future where everything is perfect. Just do the best you can with what you’ve got right now.

Have your reason

Keep your specific motivation in mind, whether it’s getting fit enough to play sports with your kids, looking great on your wedding day or just moving through your day pain free.

Feel more than you see

Sure, wanting to look better is often what motivates most clients to come in to Results Only. But it’s not what gets them to oh-my-god-you-look-amazing transformations. Healthy eating habits end up improving how they feel — how they move, think and generally enjoy life — which leads to continued healthy eating and dozens of pounds lost over time.

Focus on the joy of movement

Enjoy your body. Take pleasure in movement. Take pride in what you can do. This deep appreciation for physical health is what allows many clients to maintain fitness regimens and weight loss over time.

Recognize true enjoyment

Most Results Only clients come to realize that they’ve been eating mindlessly — packing in calories without really tasting the food — for a long time. For instance, there’s nothing inherently wrong with dessert, but when you learn to enjoy it occasionally, many people find that having it only once in a while is the key to really appreciating it.

4) You sense you’re not being true to yourself.

Pay attention to your environment

Recognize how your surroundings might have caused unhealthy habits to develop. Do you pass by the candy jar several times a day and not even realize how often you grab a handful?

Don’t fall to pack mentality

It turns out that a lot of people have health and weight issues, and often they don’t want to eat poorly; they just do it because everyone else — friends, family, the people around them — is doing it.

Dive below the surface

We can skim the top of our diet issues and see some small, fleeting changes on the scale, or we can really dig into our relationship with food, what motivates it, and figure out how to make it better.

Say goodbye to the old you

This isn’t some meaningless cliche. We’ve found that many people harbor an invisible fear of losing themselves if they lose a bunch of weight. Consciously mourn your old self as you greet the healthier you.

Stay connected to what you love about yourself

Just remember, you deserve all of the amazing insights, strength gains, friendships, learning —as you find and discover a new and best version of yourself.

5) You’re exhausted just thinking about how much work you’ll have to do.

De-emphasize the “work” in “working out”

So many Results Only clients say that one outcome of our program — and something that helps them maintain an optimal exercise schedule — is coming to see movement as play, as fun, as release. Find the activities you love, and moving your body will become something you seek out, not dread.

Know that everyone — everyone — has to work at it

Fit, healthy people who look like they’ve got it all figured out have to put effort into eating right, too. We know, because our coaches themselves talk about it a lot. Clients say getting to know them is comforting, because you can see how they’re so focused on learning, growing, and becoming the best versions of themselves.

Let others fuel you

Forget envy and intimidation. Results Only clients notice that the program allows them to stop saying, “That could never be me” and start thinking of others’ success stories as inspiration. Lots of our clients came to Results Only with significant health issues to solve. Talk to them and let their energy fuel you.

Discover the value of trying

Every accomplishment starts with the decision to try.

6) You know a lot about health and nutrition, but you still can’t seem to lose the weight.

Redefine “knowing”

Sometimes it’s about realizing that no matter how smart we are and how much we know about exercise, if you’re not living it, you don’t really know it. We help people start living what they “know.”

Think of yourself as a beginner

To your family and friends, you might be the go-to person for questions of health and fitness. But if you can find a way to wipe that slate clean and make way for new insights and advice — or even just for hearing them with fresh ears — then you’re much more likely to succeed.

Let others take the helm

A whole lot of Results Only clients know a whole lot about health and nutrition coming into our program. They think, with all this know-how, why’s the weight still sticking to them? Their lightbulb moment: Relinquishing control to coaches, who offer the practical lifestyle advice, professionally designed workouts, daily habits, and — this is key — accountability that’s needed to create real change.

Find accountability

A key component in the Results Only system is the added benefit found by someone else keeping you accountable. Often, the secret to losing weight and maintaining a healthy weight is consistency. Having someone watch over what you’re doing gives people the consistency it takes to learn to make healthy choices their habit.

7) You can’t figure out how to work it into your busy life.

Realize there’s no such thing as “too busy”

Results Only’s program is practically custom-designed for people who suffer the “I don’t have time” delusion. Our clients often work stressful jobs or have demands on their time at home, but they tell us is that Results Only actually ends up easing their schedule by lending structure to their lives and reminding them to “just make it in for an hour and we’ll take care of the rest.”

Focus on what you can do right now

Forget what you can’t do. Figure out what you’re capable of in this moment, and build from there. Sometimes our clients have to accept that it’s okay to do things a bit differently than others are. You may be struggling with some physical limitations but we are used to dealing with that and will help you discover all that you can do. Start wherever you are. Use whatever you have. Do whatever you can.

Picture the health role model you want for your kids

Now, be that. If you want your kids to be healthy and happy and proud of the way they’re living their lives, then it’s not enough just to pay lip service to that idea — you have to be an example.

Don’t confuse selfishness with self-love

A lot of Results Only clients worry that prioritizing themselves will take them away from the people who need them, potentially damaging professional or personal relationships. Then they discover that the opposite is true: Caring for themselves by addressing their diet and lifestyle makes them look and feel better — and that actually makes them more accessible and present for other people.

Stop thinking you have to dedicate your whole life to losing weight

Sure, some of the changes you have to make to get healthy will be fundamental. But the truth is that you only need a few hours per week to build a great body. By getting the right kind of help and following simple yet powerful daily practices, anyone can lose weight, get healthy, and feel better.

8) You get frustrated and quit.

Recognize that progress isn’t usually a straight line

If you’re gauging success based on how much you weigh each morning, you’re bound to give up before you can establish healthy habits or see real change. Almost as a rule, our clients’ journey looks like a crazy, twisted line of progress, regress, more progress, and lessons learned along the way (we know, because our body analyzer software tracks it for them so they can follow along the whole time). A year later, dozens of pounds lost — for good. Worth the roller coaster ride, for sure.

Find your route at the grocery store

So many people trying to “eat clean” get derailed by the mere sight of processed food. Results Only clients learn how to navigate the supermarket to avoid temptation. The secret: Stay on the perimeter. Calorie-packed chips, cookies, pasta, sauces, and dressings are in the middle. The good stuff like vegetables, meats, eggs, and fruits are stocked on the outside, away from the aisles.

Stop blaming external factors

Take responsibility for your own decisions. Sometimes we have to get real with ourselves and learn the difference between thinking, ‘I have to do x,’ and ‘I choose to do x,’ and ‘I’m doing x.’

Ask the people in your life for help

Results Only clients are always coming to us with these amazing stories about how their family and friends rallied for them. Most people are so hesitant to ask, but when they do find the courage and humility to speak up, they often get better results. The best part? It can be something small, like “please stop bringing cupcakes into the house.”

Make health programs bend to your needs

Too often, people trying to get fit become discouraged because exercise and nutrition programs seem to have been written for someone else. You know why? Because they were. To really lose weight in a lasting way, your plan may have to be customized along the way. No heavy lifting? No running? No problem. We will help modify the workouts to make sure that they are appropriate for your specific needs.

Rewrite the basics

Initially, some of our clients feel like losing weight is at the forefront of their mind; but soon they find that everything has become a habit and they don’t have to think about it so much. The key? Allowing themselves to make truly fundamental lifestyle changes.

Take the good days with the bad

Some days will be better than others, and it’s crucial not to let your inevitable disappointments spoil successes. Stride after stride, you learn about yourself. Keep the pace steady, choose the salad more times than you choose the burrito. Realize you don’t have to be perfect all the time.

Don’t let one cookie derail you

Our clients realize they can have a clean slate every time they mess up because this is about living a healthy lifestyle, and not just a diet. Results Only coaching will teach you habits and change the way you view your body and the food you put in it.

Don’t expect unbroken enthusiasm

Look, at times it’s a slog — and that’s true for everyone. Sometimes you have to drag your ass to the gym, even if you don’t feel like going, and while you may feel like you are slow moving and uninspired at first, once you’re there and you get moving, the energy of the group kicks in and you always feel better and stronger at the end. That’s the beauty of the group dynamic.

Take the first step. Then let us take over.

For most people, getting started is the hardest thing. Figuring out what to do first. Overcoming inertia. Taking that first step into the unknown.

At Results Only we know that all too well. In fact, through our work with our clients we


’ve helped hundred of people move from “all or nothing” to “always something”.

But the first step always begins with you. If you’re ready to look, feel, and live better, we’re here to help. Contact us toschedule your first Strategy Session and get moving towards your better you.

Six Things You Should Be Telling Your Fitness Coach

At Results Only we always want our clients to feel as if they can tell us anything. Well not your priest or hair dresser anything. Think more like the type of things that will help you and your body succeed “things’.
Good communication is a key factor in being successful in many aspects of life. From your career to your personal relationships, knowing what to say and what to ask can mean the difference between victory and defeat. With that in mind, it’s important to keep communication lines open and clear with your fitness coach.

So, to help you get started, here are three things you should be telling your coach.

1. “I feel _______ today.”

Telling your coach how you’re feeling before each workout can have a huge impact on the intensity of your workout, the intensity of the coaching, and the overall effectiveness of your session. The more your coach knows, the better he or she can assess what’s best for you that day and adjust accordingly. If you come in all fired up, they should know. Exhausted after a long hard day? They should know that too. Just make sure you LISTEN to what they recommend, you’ll get better results that way!
Telling your coach how you’re feeling before each workout can have a huge impact on the intensity of your workout, the intensity of the coaching, and the overall effectiveness of your session. The more your coach knows, the better he or she can assess what’s best for you that day and adjust accordingly. If you come in all fired up, they should know. Exhausted after a long hard day? They should know that too. Just make sure you LISTEN to what they recommend, you’ll get better results that way!

2. I would like to start training for__________.”

Decided to enroll in a half marathon? Going for a hike this weekend? A bike ride? Getting prepped for the NFL combine? Again, this is all about data. Coaches love that sort of stuff! The more data they have, the better they can adjust each session (if only a little) to accommodate what you want to accomplish. Don’t just think of your coaches as general fitness instructors. The best coaches, like the ones at Results Only, can actually help you prep for specific events or help you “dial it in” to look your best at weddings, parties, and family get-togethers.

3. “I struggled with/succeeded in ________ this week.”

Some weeks just aren’t awesome. Long days at work, needy family, getting over a cold, shoot, even bad traffic on your commute can throw a wrench in your fitness routine. Your coach should know. It may mean a little extra time spent on your warm up or some TLC with a foam roller. The bottom line is, your coach can help get tension out of those muscles and stress out of your body. The best coaches can even help with your mindset and get you back on track to feeling and thinking great.

Of course, some weeks ARE awesome. Your nutrition is on point, you’ve been consistent with your workouts; you’re ON FIRE! Your coach should know this too. Give them a chance to stoke the flames and take you beyond what you thought was possible. This could be a goal shattering moment!

Get the picture? TALK TO YOUR COACH! It will improve your session, your day, even the rest of the week; and ultimately lead to faster and more profound success!

4. Am I taking the right supplements to support my goals?”

sup•ple•ment- noun- /ˈsəpləmənt/ “something that completes or enhances something else when added to it.”
Supplements do exactly as they are described. They complete and/or enhance your fitness routine. The right supplement for the right goal can accelerate your results dramatically. Want to be lean and sexy, move without pain, get “jacked” or perform like an athlete? There is a myriad of supplements that can help. Your coach can help you to sort out which supplements are right for your goals. Hey, Results Only members don’t forget to ask your coach what you should be adding to your post workout shake. It’s one of the easiest ways to make sure you’re getting the supplements you need!
Pick up any magazine and the cover will say
“All you need is 8 minutes a day!” –
Or “If you really want results, 7 days a week 3 hours a day, all cardio, all day long!” or
Or “weight lifting makes people big”

What’s the right workout schedule for my goals?
There is so much conflicting information out there, it’s easy to get confused! Don’t sweat it…it’s not your fault. The REAL answer is easy…it depends. An effective training schedule has many variables. Personal schedule, goals, capability, injury programming, all of these can have an impact on how often you should be training and what you should be doing each day you do train. Don’t guess on this one, you could be overtraining and ruining your results, or not putting in enough effort to make a change. Guess who the perfect person to ask is? Your coach! With their years of experience with a variety of clients, and multitudes of certifications, your coach can help you find a practical and effective training schedule.

6. Can you help me find the biggest obstacle in the way of my goals?

This question ties in with #2 quite nicely. The world of fitness has so much information that trying to absorb it all at once would be like pouring a gallon of milk into a shot glass. It’s important to have an expert tell you what to sip and when to sip it. They can help you decide what changes you need to make first and what challenges can be put aside until you’re ready to tackle them. Opening this door will also give your coach the chance to ask specific questions. They can help sort out nutrition, sleep pattern, stress load, and other factors that can keep you from achieving what you truly desire.

All in all, the big secret to success is good, honest communication. Make sure you take the time to truly check in with your coach, and if you’re lucky enough to be a member of Results Only, you have a team of coaches anxious to listen to what you have to say, who pay attention to what you need to give you the help you deserve.

#BobbysBulletin: March 21st, 2017

This is the last full week of our Anti New Years Resolution Challenge. The goal for the challenge: to work for 8 weeks to develop long lasting habits that will create long term success in the following areas:

Routinely get 4-5 workouts sessions in per week
Prep 80% of your meals on the weekend
Drink appropriate water intake based on your goals
Sleep 7-8 hours per night
Find 15 minutes per day to “chill” and de-stress
And a few other items
This being the final stretch, always comes with interesting conversations with participants.

Specifically in regards to…

How much progress they made and are proud of.
How much progress they made and are not proud of / always thinking ” it should have been more”.
What things went well/came easy…
What things didn’t go well/aren’t quite there yet…
Things they thought would be hard and weren’t…
Things they thought would be easy and weren’t…
How tricky “motivation” is when you actually break it down and don’t listen to nonsense.
How much better they feel when they are “on” as opposed to when they are not…
Everything in between.
As with any challenge we run there will be people who are thrilled and others who are not. This year, in particular, will be interesting because this challenge was completely different than any we have run before.

The line I typically come back to is, “It is okay to always be striving for better and more progress, but what isn’t okay is to not appreciate the process, how far you’ve come, and the progress you did make.”

The competition and battle is and always will be only with your former self. No one else. Even though this challenge had teams of three and was based on points per habit kept, people will still worry about why/why not things did or did not happen.

If for no other reason, the fact that there is no playing field even enough to make a legitimate comparison, should calm some of our participants. My friend Danny Twoguns likes to tell his clients… It’s like an apple getting upset because an orange is better at being an orange. Just be an apple.

Silly analogy? Sure, but it brings the point home for sure. Not to mention how often, the people who are overly critical on themselves are doing extremely well. But that’s another post.

Looking forward to the results as we are going to have some good ones for sure!

Story of a Recovering Scale Watcher

What do you do when you have a kick butt before and After? Show it off to the World of course.

Heather H. recently finished our New Year New You contest and was one of our top finishers. She is the epitome of a woman who was not a large woman to start but due to eating styles, and genetics had that “Muffin Top.” When she sent me this before picture she was so excited.

She didn’t lost tons of weight 8lbs. and PUT ON almost 3 lbs of muscle. She lost ~ 6% body fat. What is the takeaway?

It is not about losing pounds. It is not about losing weight. Putting on muscle does not make you big. It is about getting strong. It is about getting lean. It is about redistributing your body.

That is how you look KICK ASS.

One last thing before I send all you gearheads into the world to congratulate this amazing woman. Heather is a recovering scale watcher. She would get on the scale multiple times per day. She would then obsess over all her nutritional habits based on the numbers on the scale.

As I write this, her scale is right beside me in my office. I took it from her when the challenge started. We all have days when water weight is high. Everyone has different times of day that you weigh more and less. Too much salt, weight is up. Starved yourself, weight is down but now you took off muscle (sorry, rant for another day.)

I didn’t tell her what she weighed for 6 weeks and made her promise not to get on a scale. Heather talked about feeling free. Better moods. Happier life. So bottom line, ditch the scale, and if you see Heather remind her how awesome she is.