The Misconception of Modern Day Exercise

If you’ve followed along with us for the past few months, then this picture is not strange to you. However, it is time that it was really put on blast. As a facility that promotes fitness education along with our training- we just can’t let these lies go on without fighting back.

After this claim surfaced, fitness pros were outraged while fitness fakes capitalized on this rumor. One of the biggest things that is seen in modern day fitness is “creative” approaches that cause more harm than good. A different work out is not necessarily a good work out. A personal training certificate does not mean someone is a good trainer. So, when you’re looking for a gym…look for a gym that holds tight to the basics but understands that everybody is different and workouts should be catered accordingly. Look for a gym that provides fitness education and values a client’s knowledge of what they are doing exactly and why it is good for them.

To address the idea that these exercises are bad for those who are over fifty, we have a few things to say. The original story was by an Orthopedic and Neurological Center that typically deals with triage and post-surgical patients. These patients need a significant amount of recovery time before they can dive back into physical activity. From that standpoint, yes, if your body is not prepared, physically, to do these exercises then by all means hold off. However, in the many cases that we’ve seen, these moves, or at least a variation of them, can be worked up to. It’s all about healing- not quitting!

Programming the body to do these exercises naturally is essential…just like programming the body to do anything. Jumping in full force is never the answer nor is it good for you. We work your way up, we find the proper programming and we approach each move in a way that your body responds well to. We want to set your body up for long term success, not a short-term peak followed by a downfall. Timing is everything, finding a gym that believes this is crucial.

For example, when P-90X came out, our gym had clients walking in our doors left and right with stories about how they had tried all of the intense work outs but had gotten hurt or the class had been ineffective. You can’t walk onto an Olympic track, race against Olympians and wonder why you didn’t win…you didn’t even practice.

Don’t let modern day fitness marketing fool you into believing that the basics are bad or ineffective. Pull-ups, push-ups, squatting with weights, and deadlifts are some of the best things you can do if you’re willing to work to be good at them. Join us in the fight against quick, temporary results to replace that thought process with the fact that endurance and strength are built over time in a way that is catered to your body, not acquired overnight. It is exactly why we here at Results Only Fitness continues to strive to educate and serve while changing the way fitness is done.

What you need to know about Fit in 42.

Results Only Fitness is a place that constantly learns from others and strives to improve our programming whenever we find something that will enhance what we can offer our clients. Fit in 42 is a system geared to help those that know they need to take a deep dive and reevaluate their lifestyle and the impact it has on their ability to reach their goals. We are now one of only 35 gyms in the country offering this unbelievable program.

We watch some of you work so hard day in and day out but feel like we fail you because your results aren’t where they should be.  For some, we feel like we haven’t figured out a way to reach you and help you create healthier habits outside the gym.  We don’t like seeing you get discouraged, especially when you put so much effort into your workouts. We watch some of you battle with consistency. There are days or weeks where it seems like your running on all cylinders and then something happens to throw you off. We never seem to be able to create a consistent schedule, not only in our gym but your health in general.

Then there are a few of you who seem to be working out “with the parking brake on.”  What we mean is, we see so much potential in you that you don’t see in yourself. Often, we are asking you to “give me a little more” or to try the heavier weights. It’s not because we are trying to be mean, it’s because we know you can do it. We just need to convince you that you can.

Hearing this guy talk about his program really got us interested in how we could help you more.  We love the idea, but at the end of the day it’s something that YOU would need to want, and we know it’s not for everyone.  If this is something that you think you would be interested in just let us know.

The name of the program is Fit in 42.  Check out the website at

The way Casey, the founder, described it was, it’s the Betty Ford Center for health and fitness. He calls it a “full immersion, focused energy, educational program.”  What we liked about it was, it’s all about creating habits. It’s not a challenge. It’s more of a lifestyle make over.  It’s about teaching you to make this a lifestyle, which you’ve heard us talking about repeatedly.

Yes, you will lose body fat, and gain muscle. More importantly it will create a foundation of healthy habits for you that will last long after the 42 days are up.  You will know how to eat for your goals, you will know what you’re body is capable of, and you will have all the tools to continue on for a long time.

We know some of the gyms running this program are charging upwards of $2000 for this, but if we were to do it, we would charge about half. Interestingly enough, there are also ways for you to earn money back as you hit your goals. So, the more you follow the plan and create the habits, the cheaper Fit in 42 becomes.

When it comes to this new offering, you should ask the following question, “is Fit in 42 it for me?”

  • Can I commit to 42 days of letting us run all aspects of exercise, nutrition, sleep and recovery? YES.
  • Do I realize your way is not working of half in half out with exercise and eating? YES.
  • Will I follow a step by step, day by day, hour by hour food plan? YES.
  • Am I relatively injury free, or can I work around my challenges? YES.
  • Do I have less than 3 major life events like weddings, or special occasions over the next 42 days? YES.
  • Am I ready to invest in my health and finally stop the insanity? YES.


  • If you won’t go 42 days without alcohol, refined sugar or items that do not constitute clean eating, NO.
  • If your life has so many road bumps over the next 42 days to stay the course, NO.
  • If you need to devise your own food plan and cannot follow step by step the plan provided,NO.
  • If you cannot handle weekly weigh ins, NO.
  • If the idea of a high platform investment makes you feel too uncomfortable, NO.
  • If you don’t like utilizing the Myzone Heart Rate system, NO.
  • If you don’t like the idea of protein shakes, NO.

Our next Fit in 42 starts Sept 10th and there is a 45-60-minute interview process and we will only be accepting 10 participants. It starts in just under 2 weeks!  So, as you can see we like the idea and we think it could be the program that gets some of you on the right track.  If you want more info or you want to see examples of the thousands of before and after pictures, go to the website and please let me know what you think.

Fall is a time for getting back into your routine after a summer fun.  As we mentioned earlier, we are here to serve each of you to the best of our ability. If you have any questions regarding Fit in 42, please feel free to reach out by phone, email or chat with us when you are in the gym next.


Can you Turn Fat into Muscle?

The other day I wrote a post about myth busting and our clients asked me to keep going so how about another one? Here goes.

Myth- Weight training turns fat into muscle.

Reality-It is physiologically impossible to turn fat into muscle. First adipose (fatty) tissue is the stuff you find under the skin, in between muscles, and around internal organs like the heart. Muscle tissue — (which actually falls into another 3 categories) — is found throughout the body.

What happens when adding strength training really does is help build up the muscle tissue in and around any fat tissue. The best way is to eat a healthy diet of lean protein, vegetables, whole grains, and healthy fats like olive oil and fish, then you will reduce fat. Then you can use the fat as energy. The lean look most people get is from lifting and getting stronger.

Muscle mass and fat are two different entities:

Muscle is active tissue that burns calories around the clock even as you sleep, Think of your car engine running even if you are in park. When you move and exercise, you burn more calories.

Go back to the car, you go fast you burn more gas than in park.

Fat, on the flip side, acts as a storage of unused energy. It does absolutely nothing except to act as a cushion waiting for you to burn it off. The less you move the harder it is to lose the fat.

Here we go with the car again… if you let your car sit for months the tires will go flat and it will be hard to put air in them. That’s the fat. You have to work hard to get the air in there so you can move faster.

You do need a little fat to stay healthy of course, but unless you’re walking around with killer abs and a tight butt, you probably have nothing to worry about.
If that is not you, read.

To add to the whole myth there is the lack of understanding of what insulin does in the body. It is a key component of growing muscle, but it is released whenever you eat carbohydrates (how much and how fast depends entirely on the type of carbs, however.)

How do we bust the myth?

Train heavy, eat lots of healthy food (quinoa, sweet potatoes, chicken, lean beef, tuna, oatmeal etc.) but no junk food, candy or alcohol.

Muscle burn calories 24/7, and the more muscle you have, the more calories you burn. PERIOD.

The fitness industry is full of myths and whether you blame the media, the general public’s challenge to know the difference or simple lack of motivation… some of these myths are doing more harm than good

Whether you want to get into bikini shape, run a 5k, or just get healthy you have more than likely tried to jump on the fitness bandwagon for at least a few weeks over the past few years.

But what works and what doesn’t?

I will try and steer you in the right direction. My staff and I read periodicals, research papers and stay informed by going to conventions and continuing education. You don’t want a dissertation, as they say “just the facts”. So if you need further proof private message me and if there is a question that doesn’t get addressed please ask in the comments section.

Myth- To stay or get in shape, once or twice a week work outs will do the trick.

Reality- Once or twice a week won’t cut it for long or short-term health benefits.

If it were 1917 instead of 2018 most of us would be moving as part of our job. Plowing fields, working in a factory or manual labor were the norm. They didn’t need to exercise because their whole day was exercise. Moving fingers over a keyboard is not exercise.
You should do something every day, and by something get physical activity and MOVE! If you haven’t heard it Sitting Is the New Smoking. I will be doing a Facebook live later this week and will explain.

The Two Mindsets You Need To Avoid As You Make Goals For Next Year Part 2

The Two Mindsets You Need To Avoid as you make your Goals for Next Year Part 2

In my last post I wrote about how it is that time of year when everyone gets ambitious to set goals and move into 2018 with a voracious mindset. AND often after just a few weeks of investment they get impatient and fall off the wagon.

If you would like to review that post, check it out here.

The second mindset that gets in the way is not meant to feel like name calling, but rather, it is meant to help people understand that too often they fight the good fight without the proper help or without the proper tools.

Improper Mindset #2: Arrogance
The Definition of arrogance is an attitude of superiority manifested in an overbearing manner or in presumptuous claims or assumptions.

Arrogance can be a forward thinking quality when used from a positive position but too often if a person is arrogant, well they are also ignorant too. Too often people think they can achieve things on their own. In the last mindset post we learned about Sam Walton. Could he have built Walmart all by himself? Absolutely not.

But people tackle fat loss, time management, behavior modification and starting a healthy lifestyle all alone.

Sometimes I see people in their 40’s, 50’s, and 60’s trying to start exercise programs they used when they played high school football or did dance in middle school. Programs have evolved and sometimes people think what worked for them once before absolutely will work now.

I consider myself a pretty smart guy and sometimes, that spills over into thinking that I can do it on my own. I’m sure you can see how this could hold me back.

I figured if I worked hard, learned as much as I could and focused, I would get everything done by myself. I would save money, and know everything about my business in and out.

What is the inherent problem with this picture? I am assuming too much. This line of thinking is so counter-productive that it’s amazing I ever managed to accomplish anything at all.

At first, I was completely blind to it. I was working hard. But was I working smart? I had no idea how long it was taking me to do things that were not my expertise. I entered the fitness business to help people get healthy. I know how to design a program that will work fast and efficiently. I know what exercises to do and what order to put them in so that you get results quickly. I know what used to work 10, 20, 30 years ago and what science has proven to be more efficient in the last 30 years.

How did I know all this? I studied, I learned from experts, I went to seminars, continued my education and experimented on myself and clients when something new evolved. I became an expert.

But while I was becoming an expert in health and fitness I was NOT becoming an expert in accounting, bookkeeping, law etc. Yet I was trying to keep my own books, I was trying to write contracts and negotiate deals for my business when I should have been reaching out to someone like a tax accountant NYC. It would take me two days to do bookkeeping that would take some bookkeeper 2 hours. A friend of mine did tell me about bookkeeping services that would help me but I didn’t listen. I was arrogant and inefficient. It could have been even worse since there were ASC 606 changes and I didn’t know about it.

The day I figured this out, I changed my destiny. Focus on my strengths and let people who are good at my weaknesses be my expert in that area. In my last post I talked about Sam Walton to make my point. How about another quick example here.

What does it take to become the richest man in the world? Well patience for one. (Mindset #1) AND you also absolutely cannot be arrogant.

It requires a laser like focus on learning from mistakes, and always expanding your network of knowledgeable experts with skills. Warren Buffett combines one of the sharpest minds of several generations and is extraordinarily humble. Buffett often shares his mistakes, even though he usually outperforms his competitors.

He reaches out to like-minded individuals for key information and never assumes he knows everything. He focuses on what he has learned and studied and rarely strays into uncharted waters. The total opposite of arrogance.

So, what is the moral to this story of why arrogance is a poor mindset?

Simple, no matter what you do in life, seek out help when it is beyond your limits. You wouldn’t do your own dental work, you shouldn’t defend yourself in court, it is virtually impossible to perform surgery on yourself.

If this year you are seeking to get healthy, don’t guess. Seek out guidance. It will be faster, more efficient and less expensive in the long run.

The Two Mindsets You Need To Avoid As You Make Your Goals for Next Year- Part 1

It is that time of year when everyone gets ambitious and for some, knowing what to do is not always enough. Sometimes, we need to know what not to do. You know you need to work out and eat right to lose body fat, but do you know things that can sabotage you and get in the way?

Mindsets can be the key to success or the beginning of your demise.

Mindset 1: Being Impatience

Many people, when they do not see immediate success they quit. They get impatient about the speed of progress. Things aren’t moving fast enough. You know another animal that is very impatient. Chimps; they jump from branch to branch, looking for new outcomes, another angle, or another view.
People get impatient too and for many reasons, and regardless the impatient person never finishes anything.

I often say that you can try any diet book and it will work. The blood type diet, ketogenic, low fat, high protein etc. but people go on these diets for 3 weeks and quit. Most of these programs need to be followed through the way they are presented in the book for a minimum of 12 weeks before the metabolic changes occur.
Things don’t happen overnight, things take time. It might sound remedial but until someone realizes this… impatience will hold you back. PERIOD.

The flip side is that you see patience in almost every successful person if you study them.

Take Sam Walton, the founder of Walmart. He opened his first store in 1945 and barely scraped by but ever so slowly things improved. He worked at becoming a strong retailer. And then in 1950 he opened his first Ben Franklin store.

Sam Walton is arguably one of the most successful businessmen of all time. It took him over five years before he stopped struggling. Not life changing successful, just losing the fear of going bankrupt tomorrow.

Then Sam spent 12 more years building up a chain of 16 Ben Franklin stores. 17 years after he started his first business, he begins to see what success looks and feels like. Patience.

In 1962, 17 years later, Walton opened his first Walmart and the rest is history. What’s the point? It took the most successful businessmen in history almost 20 years of in the trenches, down and dirty hard work in the retail business before Walmart become a success.

If you want to be successful… you need to be patient. In fitness it will take time to make the changes permanent. And if a person gives up too early, often times you have to go back to the beginning. Patience.

A Results Only Fitness ‘Year in the Life’ of Maxine.

Today, we had a client come into the gym.  She had the biggest smile on her face.  Now, before I go on further, this woman is in her 50’s, she used to remind me of Maxine, the witty character on the greeting cards. When she first joined a little over 20 months ago, she said, “You are so close to my house, I have to at least give it a try, but don’t expect me to like it.” Because she is no longer very much like Maxine, I will not use her real name in this story.

Well, she came in today and mentioned because it was the end of the year, she was transferring all her dates, birthdays, and important information from her 2017 calendar over to the 2018 calendar. While she was doing it, she saw all the things she did as a member with Results Only Fitness in 2017.

She started off the year with our first ever Scavenger Hunt. The gym had over 80 people head out into the desert in teams of 5.  We gave them things to find and do, over the course of 2 hours, at the Dreamy Draw Preserve, and then we had a party at the end for all the finishers.

Next, she joined in on the Anti New Year’s Resolution contest where she lost 15 lbs. She hooked up with one of our teams not really knowing her teammates. She really enjoyed meeting the new guys and gals and learning that with some minor changes to her eating and drinking, she could really make a dent in her weight loss.

Then she talked about the 10 Year Anniversary Party.  Over 300 people showed up for an amazing event. Boy, was she fun on the dance floor.

After that she reminded me that she trained and hiked the Grand Canyon with her family.  We worked with her for 8 weeks in March and April so she would be ready to go and she was definitely ready.  She came in with knee problems and with all the range of motion and stability work we did, she wasn’t even sore after 25 miles of rim to rim and still dropped another 2% of her body fat.

She then did a local 5k where she used the term “wogged” the whole race.  She walked a lot but threw in some bouts of jogging because she knew all the interval training we did in class would help her finish.

After some down time over the summer she did a 3.2 mile Mud Run/Obstacle Course with our Results Only Fitness team.  Climbing, crawling, and “wogging” again around the course that she was so worried about even joining and finishing.

In November she signed up for our 7 Summit Challenge.  This is an all-day City of Phoenix event where we were all challenged to climb 7 peaks around Arizona.  Boy was this a challenge, but the whole team finished and was she proud of herself.

She is finishing up with our Holiday Hold Em’, that started before Thanksgiving. We encourage all of our clients to perform random acts of fitness throughout the holidays to ensure they don’t gain that holiday 10 lbs. In January they weigh in and see how they did. If they kept the weight and fat off they are entered in our raffle of prizes.

“Well,” the former Maxine, said the following.  “You know I am about to do another thing this week!” I said really, knowing full well what was coming… She said, “I am going to get my 100 workouts.”  For those of you reading, another fun program we have starts on July 1st and we ask all our all of our clients to try and achieve 100 workouts before the end of the year and they win a very coveted t shirt. (it is not as easy as it sounds.)

She then said, “you know I wasn’t sure that Results Only Fitness was going to be for me, but it has really changed my life.”  It turns out that before she joined she had recently changed jobs where she had a lot of friends who she now wouldn’t see often.  She then went on to talk about how she has met people for dinner and gone to people’s homes for different events and really enjoyed her new “FAMILY” (her words).

Our goal is to give people of all shapes, sizes, ages, genders, etc., a safe place to get or stay healthy.   The accountability and motivation are a by product of the desire to be around like-minded people.   And the bigger picture is you drop inches and lose fat but it starts with being around good people.  I gave a her a hug and said “You know you did all the work.  All we did was set up some fun stuff for you to be challenged to do your best.”

She smiled back as if she wanted to say something but chose not too but did end with this, “So what do you have planned for me next year?”

Good thing I already have our calendar set up.


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.