Exercise Science Blog

School is back in full swing & it's time to recharge

Tue, 26 Aug 2025 19:00:00 GMT

School is back in full swing & it's time to recharge

If you’re exhausted mentally and/or physically, you won’t have the energy to maintain a positive mindset.

Tired bodies have a much harder time maintaining willpower and sleepy brains aren’t well known for their good-decision prowess.

This Weeks Focus is to Recharge your Battery.

The science is simple: Sleep more. Turning in even 20 minutes earlier every day adds up to almost an extra two and a half hours of sleep a week. We are a sleep-deficit nation and it’s literally killing us. We need more sleep - not less - for success. If you’re not clocking in 7 to 8 hours a night but you’re asking your body and brain to perform optimally, failure can be around the corner.

Sleep is when we recover - prioritize it!

Having trouble sleeping? Starting the day with a workout will help you kick your body into a better rhythm and usually help you sleep deeper and better.

At Results Fitness our expert coaches will design you a customized plan to get stronger, fitter and more confident along with most likely sleeping better!

For a limited time we're offering 10 personal training sessions with our expert coaches for only $250 including your own customized program! This is our 25 year anniversary special and it is only available for a LIMITED TIME!

Click here to learn more and get started.

Back to School, Back to YOU - Mindset part two

Tue, 12 Aug 2025 00:33:17 GMT

Back to school, back to YOU!

You’ve probably heard, “attitude of gratitude,” which is great! Being grateful can totally revitalize your mindset - and day.

I want to shift perspective here, though - because a lot of our goals make us feel like we “get less” on the way to achieving them. Better job? Less free time! Weight loss? Less delicious desserts! New car? Less Starbucks!

Abundance thinking is an intentional focus on PLENTY. While a “gratitude attitude” might say, “I’m grateful I have food to eat” when one is upset about diet restrictions that go hand in hand with fat loss, abundance thinking is an intentional reply to the “less” mindset that leads to failure.

Here’s how to “rewrite” this thought - and rewire your brain for success:

FAILURE MINDSET: “I can’t have those brownies because I’m doing a fitness challenge!”

ABUNDANCE THINKING: “I can have such a delicious variety of fruits and vegetables during this challenge!”

BONUS ROUND: To really set this mindset shift in stone, act on your abundance thinking.

In the example above, you could head over to our local farmer’s market on Saturday (ideally after you've hit a workout class at Results!) and splurge on decadent organic peaches that wake up your taste buds with their tart-sweet nectar.

Forget about the brownie - you’ve got ripe plums, roasted brussel sprouts, artichoke hearts, crisp watermelon and asparagus spears to enjoy!

When we think about all we HAVE, and CAN HAVE, we’re focused on bringing more good - and success - to our lives. So turn that frown upside down and think abundantly!

Getting your mind right and now you're feeling ready to get your workout routine kicked into full gear too?

Let's do it!

As everyone is back to school let's kick start you back to strength, confidence & energy with our 25th year anniversary special where you can get 10 personal training sessions with one of our expert coaches for only $250 (this will only be available for a limited time!)

Click here to learn more and get started.

Back to school for them means back to strength, energy, and confidence for you.

Mon, 11 Aug 2025 21:42:17 GMT

Back to school for them means back to strength, energy, and confidence for you.

You’ve spent all summer making sure everyone else was taken care of, was entertained and memories were made… Now it’s your turn to be taken care of.

The kids are back in school — let’s put YOU back at the top of your to-do list.

Your first step? Setting yourself up for success starts with your MINDSET.

Over the next three weeks as the kids are back in their routine I'm here to help get you back in yours.

I'll share 3 things you can start doing to shift yourself into a success mindset ready to conquer your goals by the end of the month.

Your first action step:

If You Do NOTHING ELSE, Do This: Stop Lying to Yourself

We tell ourselves mean, nasty lies every day. Right now, think about the untruths you’ve told yourself this week.

“You're too out of shape to join a gym!”
“You've gained so much weight.”
“You can’t do it!”
“You’re not enough/not good enough.”
"You're so out of shape."

I might not know you personally - but I can tell you: EVERY ONE OF THOSE MESSAGES IS A LIE. And every time you utter and think it, your physical and emotional bodies believe it. Your cells believe it. Your immune system believes it. Your metabolism believes it.

Every time you’re tempted to think a lie, replace it with a truth:

“I’m trying hard every day!”
“I’m enough!”
“I’ve got this!”
“I can do this!”
“I’m close to achieving my goals!”
"I'm making progress."
"I'm doing my best."

Your body and brain are listening and reacting to everything you think and utter. Give ‘em the good stuff and you’ll set yourself up for SUCCESS.

Got it?

Tune in next week for part two of shifting your mindset to set yourself up for success as your making your OWN routine a priority too.

If you're ready to surround yourself with a positive, success minded community our team at Results Fitness would love to meet you and guide you on your path to reaching your goals!

To kick start YOUR ROUTINE this fall you can join us for 10 personal training sessions with one of our expert coaches for only $250. This is our limited time 25th anniversary offer and EXACTLY what you need to get yourself into a new routine with this new school year!

Click here to learn more and get started.

Ready to drop two sizes in 8 weeks?

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 05 Sep 2024 00:10:39 GMT

"I was lazy, felt chunky and miserable that none of my clothes fit..."

And I'm in my jeans right now! Fitting into all of my clothes. I knew I needed some support, accountability & help!

Everyone's fitness journey is different. What is unique about our Drop Two Sizes Challenge is that it challenges any fitness level.

Whether it's your first fitness challenge or your hundredth, dropping 2 sizes presents you with a healthy mentality. A goal that isn't about dropping a certain amount of pounds, but about fitting comfortably into your "hot" jeans! Your hot jeans are your own goal.

You're not trying to fit into someone else's jeans here. It's an individual goal! It's personal and you get out of it what you're willing to put in.

We'll provide the tools and the encouragement that you need to take you through eight weeks, you bring your best attitude and we'll succeed!

The thing we love most about our challenge is that each of our challengers takes away something different from accomplishing their goal.

The last Drop Two Sizes Challenge Stephanie English joined in after feeling "lazy, chunky and none of her clothes fitting her." She knew she needed support, accountability and help.

It's ok to need some help to accomplish your goals. We all accomplish more with support and accountability. Most people need some external accountability. It's a fact.

If you've been trying to make changes on your own it's time to guarantee yourself that you'll do this with the help of our team and support of our awesome community!

You deserve to feel strong, confident, and comfortable in your clothes!

Join us for our best kick-start seminar yet!

On Thursday, September 12th at 6PM we'll be hosting our Kick Off Event!

RSVP at this link - Click here now to reserve your seat

7th Grade -College Age Athlete Summer Conditioning Program

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 14 May 2024 13:53:41 GMT

Calling all Athletes (remember if you have a body you are an athlete!)

Schools out for summer and your kid is going to be home from school with no plan other than laying around at home playing

video games???

We got you!

Bring them into Results! Our age limit is 12 and up and over the summer you can get our annual commitment prices for the summer only (memberships start at $125/bi-weekly).

Sign them up for 2-3 months with us at our annual commitment price and we'll help them to learn how to lift weights and come back from summer feeling athletic and ready for the school year!

Step one is to set them up for a complimentary strategy session with one of our coaches.

Reply to this email and we'll get them set up or click here to book an appointment today.

Is Your Mindset Setting You Up For Success or Failure?

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 01 Feb 2024 17:38:46 GMT

I've got a question for you:

Are you regularly crushing goals - or are you like most people, getting crushed instead?

Overwhelm, mis-directed energy and poor planning are a few of the cornerstones of failure - but the biggest reason we fail?

MINDSET.

Yup. When they say, “IT’S ALL IN YOUR HEAD!”... they’re right!

Looking back at doing the research for my very first book "The Female Body Breakthrough", I learned the science behind mindsets that set the stage for positive, lasting change - and mindsets that prepare you to fail - before you even start.

If You Do NOTHING ELSE, Do This: Stop Lying to Yourself

We tell ourselves mean, nasty lies every day. Right now, think about the untruths you’ve told yourself this week.

“You’re so stupid!”
“No one likes you.”
“You can’t do it!”
“You’re not enough/not good enough.”

I might not know you personally - but I can tell you this: EVERY ONE OF THOSE MESSAGES IS A LIE. And every time you utter and think it, your physical and emotional bodies believe it. Your cells believe it. Your immune system believes it. Your metabolism believes it.

Every time you’re tempted to think a lie, replace it with a truth:

“I’m trying hard every day!”
“I’m enough!”
“I’ve got this!”
“I can do this!”
“I’m close to achieving my goals!”

Your body and brain are listening and reacting to everything you think and utter. Give ‘em the good stuff and you’ll set yourself up for SUCCESS.

Get your Attitude in Check with “Abundance Thinking”

You’ve probably heard, “attitude of gratitude,” which is great! Being grateful can totally revitalize your mindset - and day.

I want to shift perspective here, though - because a lot of our goals make us feel like we “get less” on the way to achieving them. Better job? Less free time! Weight loss? Less delicious desserts! New car? Less Starbucks!

Abundance thinking is an intentional focus on PLENTY. While “gratitude attitude” might say, “I’m grateful I have food to eat” when one is upset about diet restrictions that go hand in hand with fat loss, abundance thinking is an intentional reply to the “less” mindset that leads to failure.

Here’s how to “rewrite” this thought - and rewire your brain for success:

FAILURE MINDSET: “I can’t have those brownies because I’m doing a fitness challenge!”

ABUNDANCE THINKING: “I can have such a delicious variety of fruits and vegetables during this challenge!”

BONUS ROUND: To really set this mindset shift in stone, act on your abundance thinking. In the example above, you could head over to the local farmer’s market and splurge on decadent organic peaches that wake up your taste buds with their tart-sweet nectar. Forget about the brownie - you’ve got ripe plums, roasted brussel sprouts, artichoke hearts, crisp watermelon and asparagus spears to enjoy!

When we think about all we HAVE, and CAN HAVE, we’re focused on bringing more good - and success - to our lives. So turn that frown upside down and think abundantly!

Keep your Battery Charged

If you’re exhausted mentally and/or physically, you won’t have the energy to maintain a positive mindset. Tired bodies have a much harder time maintaining willpower and sleepy brains aren’t well known for their good-decision prowess.

The science is simple: Sleep more. Turning in even 20 minutes earlier every day adds up to almost an extra two and a half hours of sleep a week. We are a sleep-deficit nation and it’s literally killing us. We need more sleep - not less - for success. If you’re not clocking in 7 to 8 hours a night but you’re asking your body and brain to perform optimally, failure can be around the corner.

Sleep is when we recover - prioritize it!

You know there is a different version of you ready to be found, just beneath the surface. Someone who is brave, who cultivates self-love, who stands in your power and owns your worth, deserving to become the best version of you possible!

It's time! Join us for our 30-day test flight to get started at the button above. Someday is today.

Cold Weather Got You Feeling Unmotivated?

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 18 Jan 2024 14:35:47 GMT

Brrrrrr....if this cold weather has been making you feel unmotivated come join us for one of our dynamic warm ups that we call a RAMP.

What does RAMP stand for?

R- Range of motion which will be a series of stretches and movements to get your joints moving in a full range of motion.

A- Activation when we'll have you perform exercises to activate your nervous system and get your muscles firing before your workout.

MP- Movement Preparation when we'll start to get you moving quicker, reacting and increasing your heart rate to flow right into your workout!

Performing a specific warm up such as this will decrease your risk of injuries and ensure you get the most out of your workout!

If your New Years comeback hasn't included a warm up or maybe it's been a slow walk on the treadmill to get started let us show you how to really make sure your body is warm and ready for your workout!

If you've started the year trying to go it alone or maybe you've been trying to find your place at a crowded big box gym it's time to try something different this year!

Make 2024 the year you find your gym home once and for all to make your health & fitness a priority. Results Fitness is where STRONG lives and we want you to be a part of it!

Join our 30-day test flight today for just $197 - Click here to get started

The Hierarchy of Fat Loss.

Wed, 20 Dec 2023 22:34:20 GMT

We're about to get DEEP into the science of fat loss. Are you ready?

Here's what you need to know, the short version.

1. Even when time is a limiting factor, you can still attack fat and maintain muscle mass.

2. The hierarchy of fat loss starts with diet. The next step is exercise that raises the metabolism, preserves muscle, and torches fat.

3. There are five levels of exercise. The most effective level includes weight lifting, circuits, full body workouts, and training in the hypertrophy rep ranges.

4. The less time you have available to train the more important it will be for you to prioritize your fat loss efforts. As your time increases your training can expand.

Ready for the deep dive? Here we go!

Time: The Limiting Factor

Chasing two goals at once will always compromise results. Especially when it comes to muscle growth and fat loss. Often it comes down to one limited resource: time.

If your goal is to lose fat, then a periodized training approach with a specific fat loss phase (four weeks, six weeks, eight weeks) where you focus exclusively on fat loss will always yield better results in the long run than trying to juggle two competing goals.

A powerlifter trying to lean out will be better served by not powerlifting for a period of time. By focusing on getting lean and then going back to powerlifting training, he won't fall into the ineffective downward spiral of trying to maintain his strength and get lean at the same time.

For the powerlifter, a 16-week program that includes 8 weeks of hardcore fat loss work, followed by 8 weeks of powerlifting, will yield better results than 16 weeks of trying to do both simultaneously.

Time is limited. Most of us can only train a few sessions a week. With time being our limiting factor, how do we maximize leanness? By paying attention to the hierarchy of fat loss.

The Hierarchy of Fat Loss

1. Correct nutrition. There's nothing that can be done training-wise to undo a poor diet. You have to create a caloric deficit and get enough protein and essential fats. There's no way around this. Some say that the only difference between training for muscle gain and training for fat loss is your diet. That's a massive oversimplification, but it does reinforce how important nutrition is.

2. Activities that burn calories, promote muscle mass, and elevate metabolism. It's fairly obvious that the bulk of calories burned are determined by our resting metabolic rate or RMR. The amount of calories burned outside of our resting metabolism (through exercise and the thermic effect of feeding) is a smaller contributor to overall calories burned per day. We can also accept that RMR is largely a function of how much muscle you have on your body – and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate.

3. Activities that burn calories and elevate metabolism. The next level of fat loss programming would be a similar activity. We're still looking at activities that eat up calories and increase EPOC (Exercise Post Oxygen Consumption). EPOC is the metabolic rate's recovery back to pre-exercise levels, which can require several minutes if you do light exercise, and several hours if you do hard intervals. Look for activities that keep you burning more calories after the workout.

4. Activities that burn calories but don't necessarily maintain muscle or elevate metabolism. This is the icing on the cake – adding activities that'll burn up additional calories but don't contribute much to an increased metabolism. This is the least effective tool in your arsenal because it doesn't burn much outside of the primary exercise session. Once diet is in place, the kind of training you do makes all the difference in the world. Don't spend your limited time doing the least effective work. Start with the training that will do the most for you, then expand from there if you have more time.

The Top Five Fat Loss Training Methods

1 – Metabolic Resistance Training

Use resistance training as the cornerstone of your fat loss programming. Work every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout.

Numerous studies support this. Here are three:

Study #1: Researchers used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

That's a significant timeframe for metabolism to be elevated. If you trained for one hour on Monday morning, you'd still be burning more calories (without training) at midnight on Tuesday.

Study #2: Researchers assigned overweight subjects to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights.

The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound than the diet group. Their training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks. Nothing special.

But the weight training group lost 21.1 pounds of fat. That's 44% and 35% more than diet and aerobic-only groups respectively. The addition of aerobic training didn't result in significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. But the addition of resistance training greatly accelerated fat loss results.

Study #3: Researchers had one group of people do four hours of aerobics per week and another group weight train three times per week. The second group's weight training program was 10 exercises made up of 2-4 sets of 8-15 reps.

Both groups lost weight but the resistance training group lost significantly more fat and didn't lose any lean body mass, even at only 800 calories per day.

Note: Researchers made the calories extremely low to take dietary variables out of the equation and compare the effects of the exercise variations on lean body mass and metabolism.

The resistance training group actually increased their metabolism compared to the aerobic group, which decreased theirs. Resistance training is a more productive stress to the body than a starvation diet.

What do you do for metabolic resistance training?

Full body workouts in a superset, tri-set, or circuit format with non-competing exercises create the biggest metabolic demand. But it must be done in a rep range that generates lactic acid and pushes the lactic acid threshold.

Training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that works the best is the 8-12 hypertrophy range, although going higher will work just as well with a less-trained population.

For a powerlifter or an advanced bodybuilder, doing one max effort exercise or heavy, low-rep lift is more than enough to maintain your current strength levels.

Workout Examples for Maintaining Strength

Powerlifter

A. Max Effort Squat Work up to a 3RM

B. Transition into metabolic work.

A1. Bench press 2-3 sets of 4-6 reps

A2. Row 2-3 sets of 4-6 reps

B. Transition into metabolic work.

2 – High Intensity Anaerobic Interval Training

The second key in fat loss programming is high intensity interval training (HIIT). It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio.

One study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of interval training = 28,661 calories.

Energy cost of endurance training = 13,614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).

Calorie for calorie, the interval training group lost nine times more fat overall. Maybe it's EPOC, an upregulation of fat burning hormones, or straight up G-Flux.

Even if the interval training group had lost the same amount of fat as the endurance group, we'd get the same results in less time. That means interval training is a better tool in your fat loss arsenal.

3 – High Intensity Aerobic Interval Training

Don't discount a lower intensity interval method with aerobic intervals.

One study looked at high-intensity aerobic interval training and its influence on fat oxidation. Seven sessions of HIIT over two weeks produced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.

In layman's terms, interval work appeared to "upregulate" fat burning enzymes. This means we can burn more fat in other activities as a result of this inclusion.

4 – Steady State High Intensity Aerobic Training

Tool number four is just hard cardio work: burning calories. You aren't working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning a few hundred calories a day will add up.

5 – Steady State Low Intensity Activity

Going for a walk in the park won't burn a lot of calories, it won't increase muscle, or EPOC. But it adds up too.

There isn't very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you'd have to work to convince me that moving more is going to hurt you when you're in fat attack mode.

Fat Loss Time Management

If you're out of shape, don't listen to anyone who says to wait till you're "in shape" before you start resistance training. And if you're lacking time, then you'll need to organize your training in the most efficient way possible.

If you have 3 hours per week, use only #1: Metabolic resistance training.

This type of training involves barbell complexes, supersets, tri-sets, circuits, kettlebell combos, etc. You could do three, one-hour training sessions, or you could do four, 45-minute sessions.

Once you're able to do three hours per week of total body resistance training, mix in other forms of exercise. At that point, recovery starts to become a concern and intensity is impaired.

If you have 3-5 hours use #1 and #2: Weight training plus high intensity interval work.

At this point, any additional work is usually in the form of high intensity interval training. I'm looking to burn up more calories and continue to elevate EPOC.

Interval training is like putting your savings into a high-return investment account. Low intensity aerobics are like hiding it under your mattress. Both will work, but the return you get is radically different.

If you have 5-6 hours add #3: Aerobic interval training.

Aerobic intervals win out at this point because it's still higher intensity overall than steady state work so it burns more calories. There appears to be a fat oxidation benefit and will still be easier to recover from than additional anaerobic work.

If you have 6-8 hours add #4: Steady state high intensity aerobic training.

If you're not losing a lot of fat with six hours of training already, then I'd be taking a very close look at your diet. If everything is in place, but you just need to ramp up fat loss for a special event, then add in hard cardio, like a long run or bike ride with heart rate at 75% of max or higher.

Why not do as much of this as possible then? Well, the goal is to burn as many calories as you can without negatively impacting the intensity of our higher priority activities.

If I have more time than that add # 5: Steady state low intensity activity.

Most of us don't have more than eight hours of training time available per week. But if we do, this is when any additional activity will help to burn up calories, which is never a bad thing.

Smart guys call this NEAT, non-exercise activity thermogenesis. I call it moving a wee bit more than normal. It works because it burns calories but doesn't leave you tired for your strength training.

Get your body moving, but don't work so hard that it inhibits recovery and negatively affects our other training.

The Fat Loss Paradox

Harder, shorter training works better than easier, longer training. Attack body fat with a passion and a single-minded goal. The best way to do this is with an all-out assault implementing the hierarchy I described. It really is that simple.

Here's the BEST PART. We already know what to do, how to help you get started AND how to keep you on track.

You just have to let us help.

Let's get started today if you're ready! <- CLICK THIS!

Stay Results Strong,

Alwyn Cosgrove

Too tired to be tired?

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 09 Nov 2023 14:58:03 GMT

Too tired to be tired?

This Weeks Focus is to Recharge your Battery.

The science is simple: Sleep more.

Turning in even 20 minutes earlier every day adds up to almost an extra two and a half hours of sleep a week.

We are a sleep-deficit nation and it’s literally killing us.

We need more sleep - not less - for success.

If you’re not clocking in 7 to 8 hours a night but you’re asking your body and brain to perform optimally, failure can be around the corner.

Sleep is when we recover - prioritize it!

Fall Revive - Prep Success Tips

rachel@results-fitness.com (Rachel Cosgrove) — Mon, 23 Oct 2023 13:14:41 GMT

Success tip - Mindset

I've got a question for you:

Are you regularly crushing goals - or are you like most people, getting crushed instead?

Overwhelm, mis-directed energy and poor planning are a few of the cornerstones of failure - but the biggest reason we fail?

MINDSET.

Yup. When they say, “IT’S ALL IN YOUR HEAD!”... they’re right!

Looking at research for my next book on the science behind mindsets that sets the stage for positive, lasting change - and mindsets that prepare you to fail - before you even start.

There’s a lot that goes into setting yourself up for success with a positive growth mindset and over the next three weeks I'll share 3 things you can start doing to shift yourself into a success mindset ready to conquer your goals by the end of the month.

Your first action step:

If You Do NOTHING ELSE, Do This: Stop Lying to Yourself

We tell ourselves mean, nasty lies every day. Right now, think about the untruths you’ve told yourself this week.

“You’re so stupid!”
“No one likes you.”
“You can’t do it!”
“You’re not enough/not good enough.”
"You're so out of shape."

Every time you’re tempted to think a lie, replace it with a truth:

“I’m trying hard every day!”
“I’m enough!”
“I’ve got this!”
“I can do this!”
“I’m close to achieving my goals!”
"I'm making progress."

Your body and brain are listening and reacting to everything you think and utter. Give ‘em the good stuff and you’ll set yourself up for SUCCESS.

Tune in next week for part two of shifting your mindset to set yourself up for success.

If you're ready to surround yourself with a positive, success minded community our team at Results Fitness would love to meet you and guide you on your path to reaching your goals! You got this!

Jump on our schedule today for a complimentary strategy session with one of our expert coaches.

We've got your back!

Start in January?

rachel@results-fitness.com (Rachel Cosgrove) — Wed, 14 Dec 2022 14:40:32 GMT

Start in January?

Probably best to start in January right?

I agree.

This time of year with all of the temptations and family traditions around food along with parties and celebrations it really would be crazy to try to start a nutrition plan or make changes to how you eat now.

You'd pretty much be setting yourself up for failure.

You know you want to make changes to start to feel better.

But I agree you should wait until the New Year.

Except...there is one action you could start now.

Why not figure out how to carve out two hours a week to start strength training now to be in that habit as 2023 starts?

You've been meaning to all year.

If exercise has been a part of your regular routine ( Go 100 workout challengers go!) maybe it's time to level up your training sessions to learn how to strength train with a barbell or kettlebell challenging yourself in new ways?

Enjoy your holiday parties and indulge in all of your favorite foods this time of year but make a commitment to lift weights twice a week.

Non-negotiable.

Why? It won't take away from enjoying the holidays. In fact it will make them more enjoyable by:

Helping you to de-stress.
Boosting your metabolism. Indulge all you want with your metabolism revving.
Keeping you sane through the holiday craziness. Many of our clients refer to their workout with us as their re-centering time.
Giving you a head start heading into 2023 already with one habit in place to get stronger, fitter and healthier!

We're here to help. We make it really easy. You can join Results Fitness for as little as $197/month and get an expert coach, a scientifically designed training program and a community of supportive accountability so you cannot fail.

Click here to book your strategy session and get started today.

Your Questions answered about our Black Friday Offer 2022!

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 22 Nov 2022 14:06:44 GMT

Your Questions Answered About Our Black Friday Offer!

You know Results Fitness is the best in town when it comes to exercise programming and coaching, infact, you know we have a reputation as one of the top ten gyms in the United States, named by Men’s Health Magazine.

And you’ve been thinking about joining and with the amazing Black Friday offer (expiring in less than 24 hours!) now would make the most sense!

But you’re just not sure and you have questions…

We got answers!

Question: I have always thought of Results Fitness as the most expensive gym in town. Is it really only $197/month?

Answer: Yes our lowest option is $197/month on an annual commitment for one time a week with a professional coach along with access to do self-guided workouts on your customized program and access to our high energy classes. Our most popular option is our $349/month for three times a week with a coach which is an outstanding deal considering hiring a personal trainer three times a week would cost you anywhere from $600-$1000/month.

With our innovative model we can set you up with the best coaches in the industry at a price that you can afford to commit to long term. We want to make what we do as accessible to as many people as possible at a price that they can commit to for longer than 10 sessions.

The good news is if you join BEFORE 11am on Small Business Saturday you'll get a FREE month and a FREE Upgrade month one of your membership!

Click here to join our $197/month membership NOW to get all of the Black Friday bonuses! You'll pay $89 to join and we'll bump your first TWO membership payments out TWO WHOLE MONTHS - You get one month FREE AND we're a service first company so you won't pay until the end of your second month with us! Click here to join our $197/month membership NOW

Question: What if I can’t commit to the 12 months because things are still uncertain for me?

Answer: We offer a short-term month-to-month option for this reason however we recommend you make the commitment to the 12 months with us to make your health & fitness a priority. The Black Friday Bonuses are only eligible if you join our Annual Commitment

If for any reason you are unable to fulfill the annual commitment the cancellation fee would be the difference you would have paid at the point you are cancelling of the month-to-month option.

You can also cancel if you end up moving or bring us a doctor's note stating you are unable to exercise.

Making that commitment to us and more importantly to yourself for the next year ensures that this is the year you finally put your health & fitness first.

Question: I'm out of town until December. Can I start when I get back?

Answer: Absolutely! Join now to start in 2023 and we'll give you a month FREE. If you can't start that month until December 5th then that's when your free month starts and your membership will start January 5th. The only catch is that you have to start working out with us before 2022 is over AND you have to commit to joining a membership by paying the initial $89 investment BEFORE Small Business Saturday at 11am PST.

You can join here for only $89 - Click here to join our $197/month membership NOW

Question: Can you really help an old lady like me with bone-on-bone knees? Should I wait to workout until I’m more fit?

Answer: We are here to help you get more fit. We design customized programs specifically for your history. That's what we do! Let us guide you on the path from the beginning to set you up for long-term success. We can make sure you are successful from the start. Instead of trying to figure out your workout strategy on your own let us set you up with a custom plan that meets you right where you're at.

In case you missed it, we’ve decided to offer an amazing deal where you can join us to start anytime in January and get December for FREE NOW! Click here to join our $197/month membership NOW

BUT IT GETS BETTER

In addition to the FREE MONTH we’re also giving you:

Our get started success kit which includes:

Your first all natural recovery shake introducing you to our high end top of the line ingredients that will have you recovering faster than ever! No added sugar. Just all natural whole foods included!
A heart rate monitor to use in our high energy SHRED classes!
A team T-shirt! You choose the style and size!
Plus a bottle of our top of the line pharmaceutical grade multi-vitamin!

AND IT KEEPS GETTING BETTER

Because on top of that, you'll also get

A FREE Upgrade for one month of your membership! Sign up for once a week with a coach and get two, sign up for two and get three or sign up for three and get Unlimited!

AND TODAY IT GETS EVEN BETTER!!!!

We are adding one extremely crucial piece to your success in 2023 - Extra accountability!

We are going to include for the first time ever in a membership our

Daily Lifestyle & Nutrition Habit Tracker helping you build the habits for long-term success ($300 value)

These THREE bonuses are yours FREE when you join our program by Saturday, November 26th at 11am.

You can join our $197/month membership here - Click here to join our $197/month membership NOW

We are a service first company so your first membership payment will not be due until...not a month from now (because your first month is FREE!) but TWO MONTHS FROM NOW!

This offer expires on Saturday at 11am. No exceptions.

So if you want to save and join the best gym in not only Santa Clarita (and the longest standing) but one of the top ten in the country, as named by Men’s Health Magazine to make 2023 the year you FINALLY find a routine with your health and fitness that works!

For you - Click here to join our $197/month membership NOW

Everything included:

The New Year Starts Now Black Friday Membership!

Head into 2023 already a Slimmer, Healthier, And Happier You!!

Join this week to start in January and get the month of December for FREE!

That’s right! An entire month at the BEST GYM in the country for FREE!

And we’ll upgrade that month no extra charge!

Plus:

1 Hour Kick Start Your Health NOW Private Coaching Session (Health Assessment, Goal Planning, And Action Plan Creation)!

Individualized exercise program designed specifically for you. We meet you where you’re at. You set the goals. You set the pace. We make it happen.

Customized lifestyle & nutrition strategies with daily accountability tools helping you build the habits for long-term success ($300 value)

Our get started success kit which includes:

Your first all natural recovery shake introducing you to our high end top of the line ingredients that will have you recovering faster than ever! No added sugar. Just all natural whole foods included!
A heart rate monitor to use in our high energy SHRED classes!
A team T-shirt! You choose the style and size!
Plus a bottle of our top of the line pharmaceutical grade multi-vitamin!

25% off any package at our partner recovery center, Mend Cryotherapy, OR 10% off any membership! ($96.25 value) Ready to get serious? We recommend getting serious about your recovery too!

Around the clock support in our Results Fitness Private Facebook Group ($197 Value)

An Upgraded membership for one month at no extra charge!

This EXPIRES COMPLETELY on Small Business Saturday at 11am! Time is running out! Reply to this email or Click here to join our $197/month membership NOW to make sure you get all of the Black Friday Bonuses and we'll get you in for your strategy session as soon as possible. You must join this week to get the FREE MONTH, the FREE UPGRADE and all of the above bonuses!

Ever thought about doing an Obstacle race?

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 18 Oct 2022 13:41:15 GMT

Come one, come all! If you've ever even considered doing an obstacle course race - and especially if you HAVEN'T - this is for YOU.

We're calling former athletes, never-athletes, grandparents, CEOs, stay-at-home moms, college students, EVERYONE to say to themselves: Life is for LIVING! (Re)discover your passion, your joy, your strength - and do it with a group of people who are committed to your success.

Will you place first? Statistics say NO - but will you WIN!? Oh hell yesssssss. Every fitness level, every gender, every age, every differing ability is not only invited but DESIRED. You got this - and we got YOU.

Even the best of us get stuck in a rut or shoved down by the voices (maybe our own!) that say:

You can't. You shouldn't. You won't.

This is your chance to loudly declare that you're ready to show up to life.

On Saturday, October 29 at 7am...Everything. Will. Change. And that's not just a good thing - that's a GREAT thing.

Our Spartan obstacle-course team is about mindset at least as much as it is about your body - and when you grow with our team, you'll become stronger in both.

Spartan was my game changer in my 40's to get out of my rut. You can read more about that here - Click here.

Saturday, October 29th at 7am will be an informational kick off meeting answering your questions and discussing your fears. RSVP to join us here for this FREE informational meeting. The race takes place at Castaic on December 11th.

Bring a friend who needs this as much as you do.

Remember - this isn't about athleticism. We'll get you strong! It's about living life with a feeling of intention. We want everyone, of every ability, of every age and gender, to experience this - so whether they're on the fence or ready to run away from the fence entirely, bring 'em. They'll get all their questions answered.

Will we see you Saturday at 7am at Results Fitness? Don't forget to RSVP- Click here

We're ready!

Even a wee bit curious? Come to the meeting to learn more and bring your friends! Our team loves to finish together as one big supportive team and this year we want you to join us! Click here to RSVP

What gym is the best gym in Santa Clarita?

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 04 Aug 2022 19:49:57 GMT

What gym is the best gym in Santa Clarita?

Someone asked us this question this week saying, “Of course you’re going to say you but besides you.”

I’ll admit we do tend to stay in our lane and not pay attention to what other gyms in our area are doing so we may not be the best to ask.

Our response?

Is there another gym who?

Has spent 22 years, year after year, honing their services to find the best way to get better results in less time with their clients adapting and changing to give more value for what we charge.

In the last month alone was flown across the world to in Belfast, Northern Ireland to teach what we do at an international conference for fitness professionals.

Has invested to learn from other businesses and industries to bring the best to the fitness industry on a mission to change the way fitness is done.

Has owners who are present daily, engaged in growing their team and knowing the clients because they truly care more than I can imagine any other gym owner caring.

Has written 13 Best Selling books on the topics of strength training, fat loss, fitness and working out with another new book in negotiation. You could buy our book to follow the program on your own – or come learn directly from the expert source!

Has a team who is sought out by the magazines as experts featured in Men’s Health, Women’s Health, Runners World and more!

And EVEN has gyms (in our area) investing in our courses and mentorship to teach them.

Even if we didn’t own Results Fitness it’d be hard to not say we’re the best.

We might be biased but it’s always baffling to us that anyone would choose to go anywhere else.

Click here to schedule a complimentary appointment with one of our expert coaches to get started.

Countdown to Summer 2022

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 26 Apr 2022 15:42:22 GMT

Countdown to Summer 2022

56 days from the official start of Summer on June 21st. And Memorial Weekend (only 1 month from this week!) is the unofficial start of Summer.

Summer of 2022, what do you have planned?

Maybe you're finding yourself saying - "I want to be in the best shape of my life this Summer!"

Nothing wrong with that.

I'd like to encourage you to take that goal of being in the best shape of your life one step further with this question -

"What do you want to be in the best shape of your life for?"

"Your body is an instrument, not an ornament." - Lexie and Lindsay Kite.

The human body is an incredible machine and we can train it to do anything. ANYTHING! Personally, I’ve had the opportunity to follow specific training programs for a number of different physical goals and every one of them I’ve learned about myself and my body.

When I shifted from focusing on training to "lose weight" or "get a six pack" to focusing on what my body can do, using my body as an instrument to conquer obstacles feeling empowered, lift twice my body weight or cross the finish line of a race I experienced my body changing to adapt to the specific goal getting stronger, leaner, fitter and seeing visible muscle including a six pack in order to be able to do the thing I was training for. Focus on what your body is capable of, not what it looks like.

Realizing that chasing the goal of being lean or weighing a certain number doesn't lead to being able to do more with your incredible machine of a body and instead can lead to a distorted body image especially when maintaining that state is unrealistic.

Focusing on what your body is capable of rather than how it looks will lead to realizing your body's potential to do things you never thought you could do, have experiences of a lifetime along with better health and happiness while your body transforms to become the athlete you need to become for your specific goal.

I've realized over the years for our clients and myself goals focusing on what your body can do rather than how you look set you up for a healthier relationship with your body.

Is it to be able to do the things you want to do to enjoy life and live an active lifestyle?

Be able to hike with your family?

Water ski again this summer?

Play Beach Volleyball?

Having an event or experience you are training for is much more powerful than looking a certain way.

Is it to be superhuman with a robust immune system able to fight off COVID or one of the ongoing variants with a body composition that is optimal for health and reduced inflammation?

"Strong People are harder to kill." - Mark Rippetoe

The more specific your goal the more measured progress we can help you make toward that goal by creating a program to fine tune your instrument to be ready to perform.

What do you want to be in the best shape of your life for?

Join us today on our get started package! 4 personal training sessions for only $147 as we countdown to summer - Click here to grab this deal today.

We look forward to seeing you!

Ready to awaken the athlete within?

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 14 Apr 2022 02:16:49 GMT

"If you have a body you're an athlete." - Bill Bowerman

We just got back from a fantastic trip to Scotland where Alwyn, my husband and co-owner of Results, is from. We go almost every year to visit family and enjoy the beautiful place it is.

I hadn’t been since 2019. It was so good to finally spend time with our family members there after these crazy couple of years. We also went for a run along the reservoir, we hiked Arthur’s seat in Edinburgh and we averaged 17,000 steps a day!

Being there was a good reminder that life is short! Guard your time, prioritize what and who is important now! For many people a positive shift they've made from COVID is being forced to stop, reflect and connect with those who are important including connecting with themselves and who they are.

If you feel like you’ve been drifting from who you are and who you want to become over the last couple years you’re not alone.

Especially if working out, playing your favorite weekend warrior sports, crossing finish lines, setting PRs in competitions and supporting your teammates are a part of WHO YOU ARE and you got out of the habit.

It’s time to awaken the athlete within! Click here to get started

If you’re thinking...

“I’m not an athlete! Or atleast I definitely don’t feel like one lately!”

Or frankly you've given up and don't have the energy right now?

Or some other version of those make believe reasons — put that thought train in reverse.

Take a deep breathe and give yourself permission to dream a little. With the right coach you can do anything.

"If you have a body, you are an athlete."

-Bill Bowerman, Co founder of Nike

We agree with Bill, and if you're still reading, you're ready to AWAKEN the athlete within you. And we’re here to guide you on that journey no matter where you’re starting from.

But....what does it feel like to be an athlete?

We've asked our pro baseball players, our international volleyball stars, our collegiate footballers, our Spartans, our marathoners, our boxers, our powerlifters our triathletes, our golfers, our tennis players...every athlete that's walked through our door in the last 22 years.

You guessed it...every single one of them gave a different answer.

It's personal isn't it? It’s special.

The relationship between an athlete, their body and their sport is an incredibly unique experience

And yet...there are common themes.

- "I love the feeling, the freedom, the ability of my body being able to do whatever I ask."

- "The focus it takes...it finds its way into every part of my life. When I'm dedicated to my training, everything else becomes clear.

- "You know that moment? It hits you...knowing you're at peak performance. Having complete confidence in what you're capable of. There's nothing like it."

When was the last time you smiled because you were deeply fulfilled, proud, and THRILLED to be in your own body?

If this sounds like you, or who you want to be....

It's time. You're reading this email for a reason.

If you are feeling unmotivated, frustrated and like these past two years have not been easy on your health, fitness and the athlete you know you are then I’m talking to you.

Click here to book your complimentary strategy session with one of our expert coaches today to get started.

We promise you’ve got what it takes and we’ll give you everything we can to help you awaken the athlete within.

Love You ❤️

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 15 Feb 2022 04:02:51 GMT

Love you ❤️

With all of the love in the air this month we've been reflecting on the people we love. I know it's a bit mushy but we really do love our community at Results.

Results is so much more than a gym, it's truly a family of people who care about eachother, support eachother, cheer for eachother and we just love this fit fam of ours! ❤️

I wanted to share a few reasons why...

1. They are givers. They give to our community, they take care of their families, many are caretakers by profession including teachers, nurses, in customer service or own businesses that help others. We are honored to be the ones they chose to take care of them so they can take care of everyone else.

2. They are go-getters. When they decide that they want to accomplish something there is no stopping them. They seek out the answers, find the experts and make it happen and they chose us as their experts to accomplish their health & fitness goals.

3. They don't settle. Good is not good enough. Our clients want the best. At Results we bring our best everyday because we love our clients so much and want them to have the best.

4. They love to have fun. Our clients are what make up our culture at Results. When you walk in and feel the energy, the good vibes, the support and the family atmosphere it is because of our clients. They make everyday so much fun for us!

5. They don't waste time. They are busy, busy people with many demands on their schedule so when it comes to getting something done including their workout they don't waste time. They come to Results because they know their time will be used effectively and we'll get as much done during their session as possible. We love that they mean business when they come to workout.

6. They support each other. The camaraderie in our gym between clients is incredible. Always watching out for each other, checking on each other and helping each other out. We have many life long friendships that have grown out of meeting at Results. We love seeing the support and care our clients show each other.

7. They are part of our community. We are family! They aren't just customers or nameless gym members. Each client of our gym plays a very special role as a part of our community and culture. Every personality adds something to the atmosphere at Results. We only have positive, fun, inspiring people who bring it everyday when they walk through our doors and they rock! Each one holds a special place in our hearts.

8. They are dedicated. Our clients are very consistent. When they commit to something they don't waver. We see our members on average 3 times a week and quite a few dedicated 6 day a week-ers. They are dedicated to their own health & fitness because they know it makes them better at everything else they do. We appreciate their dedication and love seeing them regularly!

9. They love a challenge. Whether it's a 100 workout challenge, a 90 Day Breakthrough challenge, our Going Strong Personal Best Challenge, a New Years challenge, a Spartan Challenge or their own personal challenge accomplishing a goal they set out to do our clients love to conquer a challenge! We have clients who have set records in Powerlifting, who have climbed Mountains, who have crossed finish lines...we love that our clients are always ready to tackle a challenge!

10. They show appreciation. Our clients make our job everyday extremely rewarding. To see them transform their lives year after year and share their stories. We love that our clients tell their stories and inspire each other. Many times they'll say to us- "Thank you!" while we realize that it was all them...we gave them the path but they had to follow through. We always say we won't take the credit, because we wouldn't take the blame...they get all the credit!

Results Fitness clients rock! We love you! We'll see you in the gym!

Happy Valentines!

P.S. If you haven't joined our fit family yet why not make this the Valentines you start a new relationship committing to yourself and falling in love with the Results Fit Fam! The feelings are mutual. We'd love to have you! Click here to book our "first date" :) for a complimentary strategy session - Click here now

Are you feeling a tug?

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 08 Feb 2022 14:43:04 GMT

Y ou know that feeling when you’re 3 days into trying to build a new habit…

And you feel the tug?

Maybe you decided to start tracking your steps every day because you know you need to become more active and want to eventually get to 10,000 steps a day.

Day 1 felt amazing.

You took the long route when you could and made a few extra trips up and down your stairs pumping those arms with enthusiasm.

You felt invigorated and immediately boosted from your new activity.

You slept great and felt proud of yourself for starting something new.

Day 2 you were still going strong.

Even did more steps than day one.

But now it’s day 3, and as you wrap up your work for the day and realize you're no where close to hitting the steps you need to…

There’s a tug inside of you that’s pulling, pushing, pleading you back to the couch instead of heading out for a walk.

The tug starts to reason with you inside your own head.

It feels like it’s taking over and you’re powerless against it.

It’s smart, too.

The tug says, “Maybe we can just take one day off. I mean, rest is important too, right? We don’t want to overdo it.”

Or, “It’s been a long day and we’re too stressed. We just need to relax with one episode of Ozark.”

And then, “Well, we can’t stop after THAT cliffhanger. Just one more episode. What’s it gonna hurt?”

Until it’s 11 pm and you’re now far too tired and it’s far too late to get those steps in.

If you’ve ever tried a new exercise habit…

A decision to switch your daily sandwich for a salad (with no croutons)...

Or any other personal improvement initiative…

Then I know you’ve felt the tug.

In fact, the tug may have already convinced you to give up on your New Year’s resolutions for 2022.

Or at least cut them in half.

They were too ambitious anyway, right?

Here’s the thing.

The tug isn’t evil. It’s there to keep you safe.

You see, underlying trauma from your past (be it physical, mental, emotional, relational, spiritual, or financial) makes your body think that ANY change…

Even positive change…

Is a threat.

It doesn’t know that there’s a difference between the kind of change where you develop a new walking practice…

And the kind of change where you stop eating for a month.

Somewhere in your body, BOTH of these changes feel like they might kill you!

Which is why a whopping 92% of people who set New Year’s goals…

Never actually achieve them.

So, what’s the solution?

We all need external accountability at some level. When the tug shows up we need to have an outside coach, friend, buddy or even technology to nudge us. I don't know about you but my watch can be pretty pushy sometimes - "You are less active today than you've been!"

Excuse me??? Ah yes - I better move! Thank you, watch.

By adding external accountability such as making that appointment to workout at the gym, checking in with your coach and having someone who you don't want to let down, besides yourself, you'll follow through and that part of you that sees positive change as danger that tugs you back to the couch will slowly start to realize- hey this new change is working!

If you've been trying to make changes on your own and you're realizing the tug keeps winning let's talk. Our professional team of coaches are ready to help you follow through and make 2022 the year you finally make the changes to look and feel your absolute best.

Join us, hiring your own personal trainer to hold you accountable for only $197/month - Click here to get started today

We’re ONLY accepting 6 people to work with each coach.

(And many of those spots have already been filled, so depending on what time you'll be working out head over and join now to secure your appointment before it fills up. )

It’s important that we don't have more than 6 people with a coach so that you get all the attention and time you need from our coaches to hold you accountable.

Plus, keeping our groups small (and all of the protocols we’ve put into place) will keep us safe during this time of COVID.

Just make sure to book your appointment with us before the spots fill up

A month from now, you’re going to absolutely LOVE living life without that tug dragging you down… meaning you are about to uncover a whole new way of living where everything you’ve been dreaming for yourself is now actually possible for you. (Even if you’ve spent years trying everything else. Like most of our clients before they come to Results Fitness)

Supplements on a budget

rachel@results-fitness.com (Rachel Cosgrove) — Wed, 02 Feb 2022 22:31:28 GMT

Supplements On A Budget

A few things I wouldn’t skimp on price include- anything I put in my body (food and supplements) and anything I put in my mind (books, seminars, certifications, coaches). Those two investments will save me and/or make me money in the long run.

In this day in age of survival ( read my post here on how Dropping Two Sizes is so 2019 ), you could take away everything from me but if you leave me my health & my knowledge I’ll be ok (and my relationships of course!)

You may have heard – "You can pay now or you can pay later when it comes to your health but you're going to pay!"

Or how about - "If you do not make time for your wellness, you'll be forced to make time for your illness."

Invest in yourself now – Hiring a coach, getting high quality supplements and spending the time now to take care of yourself will keep you from ending up with medical bills and time in the hospital later.

And it’s a heck of a better way to live!

Yes I’m biased because health and fitness is my life. It’s what I do. It’s what I teach. It’s what I believe.

I understand that we all have a budget that we are living on and need to prioritize our expenses.

This week a client told me that she was only taking one multi-vitamin instead of the recommended two so they will last longer cause she’s “cheap.”

My response-“ if there’s one thing I wouldn’t be cheap with, it’s your health”

If you get sick today and your body doesn’t have all of the nutrients it needs to fight off the sickness you’ll end up sicker longer.

Many times people start taking a bunch of Vitamin C once they already have symptoms. It’s too late.

If you are already taking high quality nutrients your body will be ready and youmay fight off the sickness before you even knew you had it.

One of my favorite quotes is Will Smith – “Stay ready so you don’t have to get ready.”

So what do you need to stay ready?

First priority is a consistent exercise routine which if you have made the decision to trust us at Results Fitness we will keep you accountable. Our coaches are the best at what they do.

Not a client yet? Book your no sweat strategy session today and get started.

Second let’s talk about the Hierarchy of which supplements to take:

We got our online store with Metagenics set up! Check it out here

If you only have $1.54/day ($46.20/month) to invest in your supplements:

1. Take our Metagenics Phytomulti – two pills per day. This is your insurance policy to make sure your body has everything it needs ($46.20 for a 30 day supply in house or grab it online at this link for almost 20% off - click here )

If you have a total of $1.79/day ($53.63/month) to invest in your supplements:

2. Also take Vitamin D – this supplement is becoming an essential part of a health regimen at only .25 cents a day ($7.43 for a 30 day supply) 1 pill per day and the bottle is $29.70 for a 4 months supply! Grab this online here for almost 20% off - click here.

If you have a total of $3.26/day-Skip your Starbucks ($97.70/month) to invest in your supplements:

3. Also take a high quality Omega 3 EPA/DHA – The source of your Omega 3 supplement will be very different if you buy it on sale at a grocery store than if you buy a pharmaceutical grade product like the one we carry, Metagenics. 270 capsules for $44 – take 3-4 a day. Also available online- Click here

Other supplements we carry and recommend for specific needs:

Ultra Flora $1.17/day or $35/month (Or we have a 4 month supply for $74.80) – Boost your immune system with Pro-biotics especially if you’ve been on a round of antibiotics. I always like to take this during flu and cold season! Click here to find it online

Chondrocare – Achey joints? Our high quality Glucosamine & Chondroitin supplement works great!

Lipotropic – Doing everything you can to lose fat and want every edge you can get? Add a month of Lipotropic to your regimen. 30 day supply

Golden Fusion – Great for inflammation if you’ve been training hard!

And protein powders, meal replacements and more! Talk to your coach if you're confused on which supplements you should be taking if you are already taking the top 3 and have specific goals you're working on!

We All Have A Date With Covid

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 18 Jan 2022 15:30:19 GMT

"We all have a date with Covid."

From an article in the New York Times (12/23/2021)⁣

⁣

“�� , ��’�� , �� ’�� : ��’�� . ⁣

⁣

'��, ��’�� ,' ��. �� ⁣

⁣

"�� ,” �� , �� , ��"⁣

⁣

This is my understanding and why I’m more committed than ever to help as many people as possible to discover becoming strong, healthy and fit to feel confident in their ability to fight this off when their “date” comes.⁣

⁣

Let me use an analogy - if you lived in south Florida and you knew a hurricane was coming, what would you do to prepare your house?⁣

⁣

I think this is the same. It's coming⁣

Prepare your house (your body)⁣

⁣

Here's what we know:⁣

⁣

*Vitamin D⁣

(There's an abundance of evidence that vit D reduces covid-19 infection, severity, ICU admission and mortality⁣

⁣Collectively, studies show vit D, is a far more effective basal covid-19 treatment, than any additive pharmaceutical available to date⁣)⁣

Get the highest quality Vitamin D at Results Fitness!

⁣

*Get leaner. Losing excess body fat is like building armor.⁣

(CDC reports obesity increases risk of hospitalization from covid-19 by OVER 700%⁣)⁣

⁣

*Get strong and build muscle⁣

⁣

*Improve your cardio vascular fitness⁣

(Poor cardiovascular fitness is an increased risk factor⁣ - a study from the University of Virginia found exercise reduces a person's risk of even contracting covid⁣)⁣

⁣

*Increase your frequency of training sessions ⁣

(Exercise is known to impact and improve the immune system⁣)⁣

*Boost your immune system with Pro-biotics! We carry the highest quality Metagenics Ultra Flora to fill your body up with immune boosting good bacteria!

The data is in - the fitter and stronger you are, the better you’ll fare.

If you’re not motivated now, it’s time to hire a professional coach. It’s time to take your health seriously. Figure out your game plan to become as super human healthy as fast as possible so you feel confident in your health.

Hint: Hire a coach.

The one place you can go to clock in and workout like it’s your job, BECAUSE IT IS YOUR JOB RIGHT NOW, the gym, is one of the safest places you can go.

To date since the pandemic we have had almost 18,000 check ins with ZERO KNOWN TRANSMISSION. ZERO! What are we doing to keep our community safe? Learn more here.

Or come on in and see for yourself by booking a Complimentary No Sweat Strategy Session Today - Click here to book an appointment

Dropping Two Sizes Or Getting A Six-Pack Is So 2019!

rachel@results-fitness.com (Rachel Cosgrove) — Wed, 12 Jan 2022 13:54:47 GMT

Priorities have changed heading into 2022 haven't they?

Priorities have changed heading into 2022 haven’t they?

After the past two years many of us are left feeling haggard, worn out and stressed.

Can you relate?

One of our colleagues, John Berardi, founder of Precision Nutrition(the certification our coaches are trained under for lifestyle and nutrition coaching) shared in a post recently - "Most people aren't worried about how they look in a swimsuit right now. They aren't looking to lose the last 10 lbs. And they aren't saying Today's #1 priority: nailing my macros! Those goals? They were a luxury of 2019."

This got us thinking about how our clients goals have definitely shifted.

Goals for 2022 instead might include feeling less overwhelmed and exhausted or simply to feel more like yourself again.

Remember that person?

We obviously can’t change what’s happening with the virus. Or take away the stress and anxiety that has become part of our “new normal.” Entering this year with new surging cases is enough to take the wind out of any New Years Resolution sails.

What we can do is help you to take back control.

We can help you build the skills to effectively adapt to stress and feel more confident in your health and your ability to handle any obstacle coming your way. You might be thinking – Really??? You can do that???

YES WE CAN. We’ve been successfully helping our clients since the day the world shut down to learn all new skills to cope with everything we’re all dealing with.

Our coaches have been honing their expertise to help our clients to manage stress and anxiety, improve your sleep and successfully reset your mind and body to take care of yourself exercising consistently, eating better and breathing.

Yes breathing. Go ahead and stop reading for a moment. Close your eyes and take a big deep breathe in filling up your belly with air as you feel it rise and then slowly exhale fully as you let some tension go.

Feel better?

Meet our client Raye below. She was a previous client who took time off when the pandemic hit and only came back to Results Fitness 6 months ago. In that 6 months Raye has realized that Results Fitness is a non-negotiable in her life. She has learned to breathe, decrease her stress and anxiety and make herself a priority even when life is very stressful.

Ready to work with one of our expert coaches to help you navigate 2022 to learn the skills you need to be as healthy as possible in the here and now?

Book a complimentary appointment with one of our expert coaches right now to get started - Click here to find an appointment

You don't have time?

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 04 Jan 2022 15:32:49 GMT

Here's a little secret: You don't find time. You make time.

Most of us want to make our health a priority yet one of the most common reasons people don't exercise is no time.

Here’s a little secret: you don’t find time- you make time!

Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it. -M. Scott Peck

You only get one shot at life and as time goes by, days go by, and years go by you do not get them back. That’s it, one opportunity to make the best out of your given time. Are you are setting time aside for yourself or are you wasting it doing something else?

Like maybe….wasting time coming up with excuses? Isn't it amazing how much time we have to rationalize and create excuses for ourselves?

Here’s the deal. There are 168 hours in a week--every single person has the same amount of time. What makes the difference is how you use that time. Who we are and who we become is a direct result of what we are doing with these hours. How do you think someone who is fit, healthy and happy chooses to use their time?

Think of time being equal to life. Replace the word, “Time” with the word “life” from now on. When you don’t have enough time, you don’t have enough life to get in shape and reach your potential physically and mentally. Time = Life.

What do you want in your life?

If it is to be fit, healthy and strong then make the time. Or decide that your life is not worth it.

How can you make time?

Well, let’s figure this out. Sleep takes ideally 8 hours a day for a total of 56 hours. Work takes 8 to 10 hours a day plus a possible hour commute each way which is much less likely these days for a total of up to 60 hours. You have to eat so we’ll give meals two hours a day for a total of 14 hours. The grand total is 130 hours out of the 168. That leaves you 38 hours to use however you choose.

The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is. -C. S. Lewis

Too many of us choose to use all of our spare time sitting on our butts watching TV. Is it a coincidence that statistics Pre-Covid, showed that the average American watches almost 38 hours of television a week and the average American is overweight--do you think watching almost 38 hours of TV a week and being overweight are related?

Post-COVID I imagine these television hours have gone up which means as a society our health and fitness is heading in the wrong the direction, the exact opposite of what we need to survive this Covid-19 Pandemic.

When it comes to changing your body, it doesn’t take as much time as you may think to get results. In fact, what you learn at Results is less is more. The key to changing your body is consistently working toward your goal every single day, week after week.

Can you set aside an hour 3-6 times a week for exercise?

Not having time is no longer an excuse. Make time to accomplish what you want in your life. Why not go through life feeling fit, confident, and strong? You will never get back lost time. Life is too short to not feel your best every single day. Stop making excuses.

Simply ask yourself, “Is this the best use of my time right now to get me closer to my goal of who I want to become?”

Take the time to plan out your day and make yourself a priority. You’re worth it and you have the time! Really!

Our expert coaches are ready to help you - Click here to book a complimentary no-sweat strategy session.

Did you know that most people do not have sufficient levels of vitamins and minerals for optimal health?

rachel@results-fitness.com (Rachel Cosgrove) — Wed, 15 Dec 2021 13:31:36 GMT

Most people are deficient in Vitamins and Minerals

Did you know that most people do not have sufficient levels of vitamins and minerals for optimal health? The majority of people are deficient in Vitamin D and Vitamin A. Both of these are crucial to having an optimal immune system.

If you end up getting sick or injured and have to try to play catch up to get nutrients in you'll take longer to fight it off or to repair your body after trauma. It's better to always be ready instead of having to get ready once you're sick.

Now there is no magic pill and eating a nutritious diet full of fruits, vegetables, high quality protein and fats is going to be effective while it's a very good idea to take a high quality multi-vitamin to act as an insurance policy filling any gaps that you might be missing. Adding an extra Vitamin D supplement and a high quality Omega 3 fish oil are the super power supplements we recommend!

At Results Fitness we offer only the highest quality with the brand Metagenics, a Pharmaceutical grade supplement company. Why?

Well we have trust issues when it comes to most supplement companies and brands especially those you'll find at a grocery store. Most do not have in them what they say they have and if they do it isn't usually from the highest quality ingredients. Metagenics has a very high standard of quality with their own R & D team in house checking the quality of every supplement they sell.

Swing by Results Fitness to stock up on the power pack of supplements - A Multi-vitamin, Vitamin D and Omega 3 to ensure you are ready for anything!

Your Questions answered about our Black Friday Offer!

rachel@results-fitness.com (Rachel Cosgrove) — Fri, 26 Nov 2021 15:21:36 GMT

Your Questions Answered About Our Black Friday Offer!

And you’ve been thinking about joining and with the amazing Black Friday offer (expiring in less than 24 hours!) now would make the most sense!

But you’re just not sure and you have questions…

We got answers!

Question: I have always thought of Results Fitness as the most expensive gym in town. Is it really only $197/month?

The good news is if you join BEFORE 11am on Small Business Saturday you'll get a FREE month and a FREE Upgrade month one of your membership!

Question: What if I can’t commit to the 12 months because things are still uncertain for me?

If for any reason you are unable to fulfill the annual commitment the cancellation fee would be the difference you would have paid at the point you are cancelling of the month-to-month option.

You can also cancel if you end up moving or bring us a doctor's note stating you are unable to exercise.

Making that commitment to us and more importantly to yourself for the next year ensures that this is the year you finally put your health & fitness first.

Question: I'm out of town until December. Can I start when I get back?

Answer: Absolutely! Join now to start in 2022 and we'll give you a month FREE. If you can't start that month until December 5th then that's when your free month starts and your membership will start January 5th. The only catch is that you have to start working out with us before 2021 is over AND you have to commit to joining a membership by paying the initial $89 investment BEFORE Small Business Saturday at 11am PST.

You can join here for only $89 - Click here to join our $197/month membership NOW

Question: Can you really help an old lady like me with bone-on-bone knees? Should I wait to workout until I’m more fit?

In case you missed it, we’ve decided to offer an amazing deal where you can join us to start anytime in January and get December for FREE NOW! Click here to join our $197/month membership NOW

BUT IT GETS BETTER

In addition to the FREE MONTH we’re also giving you:

Our 90 day Body Breakthrough weekly video lessons (up until now only shared in our Exclusive Body Breakthrough program). After seeing how powerful these weekly video lessons, with Rachel Cosgrove and the team, have been for our clients we decided to include them as part of the New Year Starts Now package. You’ll get access to a weekly video presentation over 90 days to guide you as you head into 2022 on the path to making BIG CHANGES! These lessons covering everything from fueling your body with the proper nutrition, mindset, time management to create space for YOU, stress, recovery and more are the BIG ROCKS to save you from trying to figure it out on your own. Leave it to us, the experts.

AND IT KEEPS GETTING BETTER

Because on top of that, you'll also get

A FREE Upgrade for one month of your membership! Sign up for once a week with a coach and get two, sign up for two and get three or sign up for three and get Unlimited!

AND TODAY IT GETS EVEN BETTER!!!!

We are adding one extremely crucial piece to your success in 2022 - Extra accountability!

We are going to include for the first time ever in a membership our

Daily Lifestyle & Nutrition Habit Tracker helping you build the habits for long-term success ($300 value)

These THREE bonuses are yours FREE when you join our program by Saturday, November 27th at 11am.

You can join our $197/month membership here - Click here to join our $197/month membership NOW

We are a service first company so your first membership payment will not be due until...not a month from now (because your first month is FREE!) but TWO MONTHS FROM NOW!

This offer expires on Saturday at 11am. No exceptions.

So if you want to save and join the best gym in not only Santa Clarita (and the longest standing) but one of the top ten in the country, as named by Men’s Health Magazine to make 2022 the year you FINALLY find a routine with your health and fitness that works!

For you - Click here to join our $197/month membership NOW

Everything included:

The New Year Starts Now Black Friday Membership!

Head into 2022 already a Slimmer, Healthier, And Happier You!!

Join this week to start in January and get the month of December for FREE!

That’s right! An entire month at the BEST GYM in the country for FREE!

And we’ll upgrade that month no extra charge!

Plus:

1 Hour Kick Start Your Health NOW Private Coaching Session (Health Assessment, Goal Planning, And Action Plan Creation)!

Individualized exercise program designed specifically for you. We meet you where you’re at. You set the goals. You set the pace. We make it happen.

Customized lifestyle & nutrition strategies with daily accountability tools helping you build the habits for long-term success ($300 value)

Our 90 day Body Breakthrough weekly lessons (up until now only shared in our Exclusive Body Breakthrough program). After seeing how powerful these weekly lessons have been for our clients we decided to include them as part of the New Year Starts Now package. You’ll get access to a weekly video presentation over 90 days to guide you as you head into 2022 on the path to making BIG CHANGES! These lessons are the BIG ROCKS to save you from trying to figure it out on your own. Leave it to us, the experts.

25% off any package at our partner recovery center, Mend Cryotherapy, OR 10% off any membership! ($96.25 value) Ready to get serious? We recommend getting serious about your recovery too!

Around the clock support in our Results Fitness Private Facebook Group ($197 Value)

An Upgraded membership for one month at no extra charge!

And your Team Results Fitness T-Shirt of choice!

To Make Progress You Have To Measure

rachel@results-fitness.com (Rachel Cosgrove) — Tue, 09 Nov 2021 13:01:21 GMT

If you are actively trying to improve something in your life the only way to know if your efforts are paying off is to have a way to accurately measure your progress.

If you've been going through the motions and haven't been tracking if it's working or how far you've come, here are a few suggestions to get started:

Make an appointment with your Doctor to get a physical and have your blood tests done every year! We always love hearing from our clients how after a year of working with us their Doctor can't believe how much their blood tests have improved to become so much healthier decreasing their risk of diseases long term!

Easiest and most important to track is consistency with your workouts. If you are working out with us at Results Fitness we are tracking your progress during your workouts through our Bridge Athletic technology we can pull up everything from how consistent you've been (one of the most important things to track!), to how much your volume and intensity in your workouts has increased to how much stronger you've become! Over time we can pull up a graph of how much your fitness has improved and all the progress you've made!

If your goal is to improve your body composition rather than only stepping on a scale and not knowing if you've gained muscle or lost fat try our high caliber Body Composition Testing Inbody Machine for an accurate measurement of what your body is made up of. Measure your Inbody every 2-4 weeks. More often is going to help you to see if you are making progress and take the pressure off of each measurement to simply give you information as you are figuring out what's working for your body to make progress toward your goals. Included with our memberships or $25 for Non-Members.

One final way to track your progress of how fit you are is to sign up for an annual or bi-annual race or event to test yourself whether it's a 5K, a Spartan or we just had our Tactical Strength Challenge this past week. Pick out a date or event to put your body to the test and see what you got! Let your coach know if our next Tactical Strength Challenge in May is something you'd like to join into now.

Book a FREE No Sweat Strategy Session with one of our coaches to learn more about how we can help you on your journey to improve your health & fitness - Click here to book now

The Answer To Getting Out Of My Rut

rachel@results-fitness.com (Rachel Cosgrove) — Wed, 27 Oct 2021 12:37:44 GMT

Looking back at my fire jump picture from my very first Spartan Race there is a quite a change in me! First pic- timid, not sure of myself, afraid even & 15lbs heavier! Second pic- I have the "I got this" badass Wonder Woman confidence going on

Thinking back to my very first Spartan race in 2015 that I DID NOT WANT TO DO. I hadn’t done a Spartan race before and hadn’t planned on it as it really didn’t appeal to me…

Doing something I wasn't comfortable with, challenging myself to overcome the mental barriers of a Spartan pushed me in ways I never thought. Doing this race helped me to realize that even though I turned 40 that year I can still challenge myself to learn new skills & have new experiences through a sport like Obstacle Course Racing. In fact I stood on my first podium a couple years later.

So what is it about a Spartan that has hooked me in when I had no interest before

- Being able to tackle obstacles that we have to train in the gym for has been my hook. We aren't just running and adding more and more miles. Instead we get to focus on getting stronger. Being strong gives you a real advantage in this event

- Every race I find something new I want to work on whether it is an obstacle I haven't been able to get yet or a strategy to improve my performance. There are still obstacles I'm learning to do. Do not put the pressure on yourself to think you have to be able to do every obstacle. That's part of the fun

- Conquering obstacles that at one point felt impossible. "I'll never be able to climb a rope...I'm too heavy...I can't do those Monkey Bar obstacles...With practice, technique & strength gained through specific programming I can now say the rope climb is no problem & I have conquered most of the monkey bar type obstacles

- Lining up next to the other incredible Spartan Women in the 40-49 age group representing what being in our 40’s looks like ��

So why not you? If you haven't conquered a Spartan yet & you're like me thinking...hmmm not so sure about this...I encourage you to get out of your comfort zone and go for it! Our next team kicks off Saturday, October 29th at 7am! Come join us for this informational meeting to decide if it’s for you! RSVP to join us for this FREE event here - Click Here Now

Most common nutrition mistakes

rachel@results-fitness.com (Rachel Cosgrove) — Fri, 10 Sep 2021 00:40:04 GMT

#1 Mistakes made when it comes to watching what you eat, adapted from The Female Body Breakthrough

Starving their bodies. Why is it that so many people have it ingrained in their heads that they have to starve themselves to look the way they want? Is it because they get a sense of satisfaction when they skip a meal or only have sprouts or lettuce thinking they have so much self-control? Maybe. But what they should know is that they are starving their bodies right into a cycle of storing fat, losing muscle, and wreaking havoc on their metabolism. This is the last thing you should do if you want to look like a fit chick. More often than not I hear this from my clients when I talk about their nutrition, “This is too much food! I can’t eat all of this! How am I supposed to lose weight eating all of this food?” I tell them to give it a try and guess what? They become believers because their metabolisms increase and they burn fat! Picking up what I’m putting down? Do not starve yourself!
Eliminating fat. Most people have done it- counted our fat grams. I remember keeping track of every fat gram and not letting myself eat more than 15 fat grams a day. Dietary fat and body fat are two different substances. You don’t eat fat and it gets turned into fat. That’s not how it works. You must include good quality fats throughout the day. This is so important for your hormones, fat loss and overall health. Increasing your Omega 3 intake(the fats found in fish, olive oil, avocado, nuts) has been shown to boost your bodies fat burning ability. Do not be afraid of fat.
All or nothing thinking. Thinking in on or off, good or bad foods is very common. Either on a diet super strict and focused, or OFF the diet and binging on foods they shouldn’t be and beating themselves up over and over again. I see this all the time. It is either one or the other.
Having a fear of carbohydrates. Most carbohydrates are not the enemy. Certain kinds of carbohydrates are bad and you should avoid them or at least be mindful of when you have them. Fruits and vegetables are carbohydrates that you can have at any time during the day. Eaten with some protein, these produce picks are a perfect healthy food. Starches such as oatmeal, rice, and the other whole grains listed on the grocery list are perfect for breakfast or for the meal after your workout. Don’t be afraid of these carbohydrates especially post-workout. You need to refill your glycogen levels immediately following your workout. Eat your carbs- just the right kinds at the right times! Remember, it is the high sugar, highly processed carbs that you need to keep to a minimum.
Not planning or preparing. Especially for women it is hard to put themselves first. Women are caregivers by nature and take care of everyone else. Problem is when they don’t take care of themselves they cannot give their best to everyone else. To be fit you have to take the time to plan and prepare your meals. You cannot leave it to chance. You don’t become fit by chance. As the saying goes- Fail to plan, you can plan to fail!

What Is The Ideal Training Schedule?

rachel@results-fitness.com (Rachel Cosgrove) — Mon, 16 Aug 2021 14:04:11 GMT

No time is the number one excuse for not working out. When you do carve out a few hours a week to hit the gym what should you do??? Owner of Results Fitness, Rachel Cosgrove gives you the exact formula to follow for the best results!

What is the ideal schedule to get the best results?

Do you have to work out 7 days a week to get results?

Nope! As a matter fact for best results we recommend you carve out 3-4 days a week where you really make it a priority spending that time effectively rather than going through the motions 7 days a week.

More is not always better! Better is better!

At Results Fitness we recommend our clients make their #1 priority their strength training workout, ideally on a customized program with one of our expert coaches guiding them through a full body strength training program that progresses over time. This will give you the best results long term. Even if you only have two hours a week and spend it doing one of our customized programs working with one of our expert coaches you'll see the results we're known for.

Second on the priority list is Metabolic Interval Style Cardio workouts( our Shred classes ).

Our recommendation for the best results is to hit two of each.

Two Strength sessions with a coach on a customized program and two Shred classes.

However, if you can only workout 2-3 times a week then we recommend hitting 2 Strength workouts and 1 Shred workout.

And if you have the time and want to hang out with us more often we'd love to have you! If you are working out 5 days a week we recommend hitting 2-3 strength workouts and 2-3 Shred workouts. Plus it's always a great idea to join our Stretch class on Saturdays. Click here for our class schedule.

Further explanation of what has become a well known philosophy in the fitness industry on "The Hierarchy of Fat Loss Results" written by co-owner of Results Fitness, Alwyn Cosgrove, can be found here- blog post here.

Or instead of trying to figure this out on your own, click here to set up your No Sweat Strategy Session to sit down with one of our expert coaches to help you design your perfect schedule to get the results you're looking for - Click Here To Get Started Now

Why you haven't lost any weight after a year riding your Stationary Bike

rachel@results-fitness.com (Rachel Cosgrove) — Mon, 09 Aug 2021 23:58:28 GMT

We have a few clients who decided to get a Peloton over Quarantine...I mean doesn't everyone have a Peloton now?

One recently shared that she knows doing her Peloton will not be the answer to lose weight and that she will be making her Results workouts her number one priority because she knows that our workouts are designed to get the fastest results in the least amount of time when it comes to fat loss and transforming your body. She simply wants to do a couple of Peloton sessions a week because she enjoys it.

Cool. You like to ride your Peloton? That's awesome! It definitely gets your Endorphins going and a good sweat which are both beneficial for your health! Here's the thing- If you're only riding it to try to lose weight, there are more effective strategies.

Infact, I've met multiple people who have been riding theirs religiously for over a year now and are having a blast enjoying themselves but haven't lost any weight. At all. Do you know someone like this? Or maybe it's you?

Here's the science behind why -

During a steady state cardio session like an hour on a Peloton your body burns a certain number of calories, you get a good sweat, you get a cardiovascular benefit and you feel great after! The next time you do the same workout you're now in better shape and your body is more efficient at that activity so burns less calories and as you continue session after session for over a year your body is so dang smart that it starts to adapt to the workout making it less and less effective because your body is used to it.

Our bodies don't like to change. In order to continue to see improvements and changes in body composition you have to continually put a demand on your body that it is not used to.

At Results during our scientifically designed workouts, you'll be lifting more weight or doing more reps or progressing to a harder version of the exercise or doing an extra set...you'll never do the same workout twice and every workout you'll see improvement over the last. Our expert coaches will make sure of it.

Performing an exercise like a Peloton workout also comes with another drawback of being in a fixed position for hours(over a year you could be in that position for 200 hours if you've been serious about your riding).

This can create a situation where the same muscles are getting shorter and shorter for many people leading to anterior rotated hips causing everything from back issues to hip issues with your butt muscles unable to fire as well to making it impossible to have a flat tummy as your hips get further and further rotated forward your core is unable to engage .

Wait what??? Yep!

Balancing out your workouts with some stretching and strength training is crucial to avoiding long term imbalances.

So there you have it. Now you understand why all of those hours on your Peloton this past year has given you the Endorphin release to help you handle the stress you've endured but may not have led to the changes in your body composition you wanted.

We're ready to help you balance out your rides and start seeing visible results from all of the effort you're putting in! Get started today with a FREE No sweat strategy session where you'll meet with one of our expert coaches to design your game plan to get effective results in the least amount of time!

Are you ready?

rachel@results-fitness.com (Rachel Cosgrove) — Sat, 24 Jul 2021 00:53:32 GMT

Listen up! I'm serious.

It is more important than ever that you make your health & fitness a number one priority. Starting today. Not Monday. Today.

Now is not the time to cancel your workout or to let laziness or comfort food take over. I'm serious. I know it's been a long year and a half but we have to STAY IN IT!

Yes this is your coach, Rachel Cosgrove, co-owner of Results Fitness and I take my job very very seriously and so do my team. Especially right now.

Have you heard that we have a virus that has been among us for the past year and a half? Of course you have. And it's still here. And it's not going anywhere.

In fact, we live in a world where we constantly encounter microorganisms that could harm us. Our immune system is defending us against these threats to our survival all the time and the healthier you are the better your body can defend.

We can't hide away and avoid them. We have to be ready.

That's our job at Results Fitness, to turn you into a virus, disease fighting ready for anything machine.

As cases are on the rise again I wanted to share a few biology lessons I learned through my studies as a Bachelor of Science graduate in Physiology. Many of you know that we are science geeks at Results Fitness.

Lesson one: Viruses mutate. That's what they do to be able to keep infecting their hosts. They don't go away, they mutate which is what the new Delta Variant is. I'm not saying that to scare you...the news is doing a good enough job of that...well maybe I am if it motivates you to take care of yourself. The new variant seems to be more contagious but not as deadly which makes sense since viruses don't actually want to kill their host in order to be able to keep infecting more people. It's here. Are you ready?

Lesson two: Along with getting vaccinated(people who are getting really sick seem to be the non-vaccinated), the other way to avoid getting really sick is by getting yourself as healthy and fit as possible. Your immune system can fight off Corona Virus alongside the vaccine. It's pretty amazing actually! It uses B cells, T cells and other cells to protect you from viruses including Corona Virus! Harvard Medical School explains it here.

Consistently working out is one of the best ways to prime your immune system! This review study, Campbell and Turner, 2018 , discusses that one workout will give your immune system a short term boost and consistent exercise will set you up to have an immune system firing on all cylinders, ready for any invaders, long term!

During these times of survival I think of Results Fitness as a Super Hero training camp getting our athletes ready for the outside world. When you open the doors I like to picture it's similar to the opening scenes of Wonder Woman(2017) when all of the Amazonians are training becoming resilient, strong physical specimens. We're keeping everything safe with air filtration systems running in every room and a community that takes care of each other while we train to get stronger, fitter and healthier.

"Strong people are harder to kill" and that's what we build are strong people.

So I'm serious that as your coach for your health, starting today:

Please stop watching the news and reading your social media feed constantly looking for the next - "Oh my gawd!" You know what I'm saying? All that does is stress you out and stress is really bad for your health.
Get serious about your health and fitness today. Like more serious than you've ever been. Schedule out your workouts shooting for 4 a week right now minimum. Commit to not cancelling no matter what. Plan out your food. Make stress relief and recovery a priority. Take your multivitamin, Fish Oil and Vitamin D!
If you're not a member of Results Fitness today is the day we change that. It's time to check in for your Super Hero Resilience training camp. Click the link on this website to book your No Sweat Strategy Session Today.
Bring your friends and family to join us too so you have the support you need and know that they are going to be ok. We're all in this together to get stronger, fitter and healthier than ever.

We got your back!

The best shape of your life for what?

rachel@results-fitness.com (Rachel Cosgrove) — Wed, 30 Jun 2021 15:31:32 GMT

What do you want to be in the best shape of your life for?

In the best shape of your life for what?

The human body is an incredible machine and we can train it to do anything. Anything is possible. I’ve had the opportunity to follow specific training programs for many different goals and every one of them I’ve learned about myself and my body.

Every single goal I've trained for has had strength training as a priority. Even while training for an Ironman I still did strength training three times a week to do everything I can to maintain my muscle and keep my joints strong to handle the impact of 140.6 miles while also being able to generate as much power as I can to propel myself forward as I swim, bike and run. Strength training is the cheat code.

If you’ve set yourself a goal to “Be in the best shape of your life” let’s get more specific and decide what you want to be in the best shape of your life for? What’s important to you right now? I've realized over the years for our clients and myself goals focusing on what your body can do rather than how you look set you up for a healthier relationship with your body.

Is it to be able to do the things you want to do to enjoy life and live an active lifestyle? Be able to hike with your family? Waterski again? Is it to be able to complete an Ironman triathlon or win a powerlifting meet? Having an event or experience you are training for is much more powerful than looking a certain way. Is it to be superhuman with a robust immune system able to fight off COVID or one of the ongoing variants with a body composition that is optimal for health and reduced inflammation?

Believe me – you don’t need to train for an Ironman to achieve the best shape of your life.

Strength is usually the limiting factor for many people for any goal. Make that your focus first.

"Strong People are harder to kill." - Mark Rippetoe

Once you have a base strength built such as being able to hold a plank for a minute and be able to do 10 body weight push ups, Squat 1/2 your body weight, Deadlift 1.5 times your body weight, perform a chin up, to give you a few bench marks that we track at Results Fitness. Along with adding some muscle which we track with our Inbody Body Composition Analysis getting you're machine ready for anything!

We like to think of getting our clients to a point where they are 6 weeks out from anything.

We offer a number of performance goals to train for as part of Team Results Fitness including OCR races, Powerlifting Meets, Kettlebell Tactical Strength Challenge, 5K's, Triathlons and even in house challenges like our 100 workout challenge(starts tomorrow!)

At Results Fitness we believe in creating a scientific program using the SAID principle, Specific Adaptation to Imposed Demands, where each client is treated as an individual to reach a specific goal. The more specific your goal the more measured progress we can help you make toward that goal by creating a program to fine tune your instrument to be ready to perform.

What do you want to be in the best shape of your life for?

Book a no sweat strategy session today and our team of expert coaches will help you figure out what being the best shape of your life means to you specifically and the fastest way to get there - Book your No Sweat Strategy Session Today

Fuel Your Body To Be Fabulous!

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 01 Apr 2021 13:24:32 GMT

A quick shift in your thinking when it comes to the foods you eat - If you want to look and feel better start to think about fueling your body rather than starving it. By properly nourishing your body with enough protein, fruits and vegetables and water you'll perform at a higher level, you'll not have to rely on "will power" because you won't have as many cravings because your body has what it needs.

"Strategy trumps will power." - Valerie Waters, Celebrity trainer and one of my good friends.

If you start to think about fueling your body like the athlete that you are, "If you have a body you are an athlete." - Bill Bowerman, then you'll be able to push yourself harder in your workouts, recover faster and overall get even more out of your efforts.

With the start of a new month let's all focus on fueling our fabulous bodies instead of starving them! See you in the gym!

Looking for some new strategies, tips and inspiration for your nutrition? Or maybe you want some accountability? Our next Nutrition & Lifestyle Coaching Group starts on Monday, April 12th! We limit these groups to 10 people only. Grab your seat and join us! Click here Now!

If you think you can or think you can't...

rachel@results-fitness.com (Rachel Cosgrove) — Thu, 25 Mar 2021 14:55:22 GMT

I was working out and I had a set of 10 box jumps at the end of my workout. I did the first set of these no problem, flew up and landed softly on the box. Then the second set I did one and my office manager came around the corner and said, "Show off! I couldn't jump to that box. I have a mental block."

I said to her- "It is completely in your head. You must be thinking that you can't do it so ofcourse you can't do it."

Then I... with the thought of, "you must have been thinking that you can't do it..." in my head go to jump on the box and completely miss by not jumping high enough and practically tripping myself.

My office manager thought is was hilarious but I thought it was such an amazing lesson that you have to have your mindest right when you head into a workout. If you have negative thoughts floating around in your head while you are working out, every rep you do you will not do as well as you can.

Now it is obvious on a jump like this but it may not be so obvious on a lunge or a row but if your mind is not giving that movement 100% and doing everything to focus and lift as much with perfect form as you can you will be cheating yourself out of better results. Interesting isn't it?

Henry Ford once said, "If you think you can or you think you can't you are probably right..." So true!

So I want to challenge each of you to enter in to each workout with a focus and attitude of challenging yourself to see what CAN you do. Keep focused, positive thoughts in your head and get the most out of every rep leading to a more effective workout, more calories burned and faster results!

No. Zero. Days.

Tue, 20 Oct 2020 20:42:18 GMT

IT'S ALL ABOUT HAVING A PLAN.

Ever find it challenging to be motivated enough to get your workout in? Do you drag yourself to train and just feel too tired? Who hasn’t right?

We’ve all been there. It could be a build up of sleeping poorly at night, extra stress at work or with the kids, it could even be the fact that the entire world is plunged into a pandemic….WHO KNOWS?

Any little stressor that comes my way these days seems to be magnified and feels a lot bigger and badder than it would have seven months ago.

With all of this in mind, adding on the stress of being too tired to take care of our bodies feels like a tipping point.

I was speaking with a client the other day on a Zoom call and she was feeling all of this, on top of suffering from an autoimmune disease that leaves her feeling fatigued from the moment she wakes up.

We have a mantra for all of this.

NO. ZERO. DAYS!

So, what does “no zero days” mean? Put simply, we have a plan. We have a plan on top of a plan to make sure no matter how fatigued or worn down she feels, we will not leave our day without some sort of victorious check mark.

We make sure that we can still take care of ourselves even if the world hands us more than we can chew. We will never close our eyes at the end of the day with a big fat zero, we will make sure we get IT done, however small, whatever it may be.

Suppose to do a metabolic session today…*sigh* too exhausted from homeschooling your kids?

Maybe you feel up to a strength session then?

Nope, too tired from helping your parents maneuver their list of errands for the day. Okay, lets do some mobility and soft tissue work. This is active and will make my body feel good.

Perhaps after that I will be up for a short walk. Oh wait, too run down and exhausted to even wrap your head around that?

Okay, lets try some mediation and alone time. Recoup yourself maybe even with a bath or some reading to reset yourself.

A plan, on top of a plan, on top of a plan…

The idea here is to set ourselves up for success by preparing contingency plans to avoid a ZERO day.

It feels terrible to say “oh, I was suppose to train today but I am just too tired so I will skip it.”

You should have a fool proof list of activities you can do that still allow you to take care of yourself, mentally and physically. When you have a plan, and a back up plan, and plan if that fails, it still allows you to succeed by the end of the day.

You still get to fill up your tank. Sure, you’ve made adjustments but, you did not fall off the wagon, you got some points today and you did not stop at zero.

No. Zero. Days.

Coach Sawyer

Get Out Of Your Comfort Zone

Fri, 25 Sep 2020 14:27:13 GMT

Hey it’s your coach! Listen up!

If you’ve slumped into a comfortable spot on your couch as your reading this and have been wearing the same pair of sweats all week let’s shake things up a bit! Get a little uncomfortable! Do something different! Maybe you have been heading out for a walk around your neighborhood once a day. The same walk, at the same pace with the same number of steps. Good job getting out! Now let’s push to improve!

Your comfort zone is where things are easy--they don’t feel like work or like an effort. Guess what--if it seems easy and “comfortable” you are probably not making forward progress especially when it comes to your health and fitness. To get your body to change you have to get it to do what it is not used to. Pretty quick your body adapts and gets used to that loop around your neighborhood.

And when it comes to your nutrition habits, the foods you eat to improve your health might take some effort to plan and prepare (and, if your schedule is busy, that may not come easy). If you don’t feel like you have to go against your usual routine, then you probably are not going to see big changes in the way you look and feel. You have to do something different from what you are currently doing to get your body to change. Get used to going outside of your comfort zone and challenge yourself to do it on a daily basis. I didn’t say really “hard” or “unbearable”, just outside of your usual comfort zone.

Time To Take action. If your usual routine is to end your day lounging on the couch with your favorite food mindlessly noshing, checking out from your day watching TV or worse the news, get out and do something instead! Go for a walk, call up a supportive friend, or write in your journal. These habits can easily be changed starting now. Think about what habits you have, that are keeping you from making the improvements you are after when it comes to your health & fitness!

You got this!

The Power of Social Support

Fri, 18 Sep 2020 21:01:36 GMT

Are the people you spend the most time with helping you to stay strong, mentally focused and positive? Or are they dragging you into negativity, hopelessness and fear?

Numerous studies indicate social support is essential for maintaining physical and psychological health. The harmful consequences of poor social support and the protective effects of good social support in mental illness have been well documented.

Positive social support:

- Enhances resilience to stress.

- Helps protect against anxiety and depression.

- And increases life expectancy and anti-aging!

In the here and now with so much negativity and divisiveness, it is extremely important to be aware of who you are surrounding yourself with especially in our current times when everyone is more prone to stress, anxiety, depression and mood swings. Energy vampires are people who manage to suck the life and motivation out of you. They never have a positive thing to say and leave you feeling completely drained and sapped of energy. These types of people often tell you what cannot be done and what isn’t possible. They have a “poor me” attitude, are always the victim of circumstance and want to drag you right down with them. They are usually projecting their own insecurities onto you. These negative comments will keep you from reaching your potential and accomplishing your goals if you let them. Their conversations usually center around negative talk, gossip, what is not possible or how bad things are. The person is speaking from their own insecurities and feelings of inadequency. Don’t let their negative words get to you. They can be poisonous to your success.

This concept of how powerful the influence of people surrounding you can be was first introduced to me by business and life philosopher, Jim Rohn who talks about how our relationships have a huge influence on us.

"There are two parts to influence: First, influence is powerful; and second, influence is subtle. You wouldn’t let someone push you off course, but you might let someone nudge you off course and not even realize it." –Jim Rohn

Surround yourself with people who will support you in your quest to become the best version of yourself. Ask yourself these questions, “Who is in my immediate circle? Are they supportive or are they energy vampires sucking the motivation out of me?”

Your immediate circle should include people who inspire, encourage, and bring out the best in you. Don’t think that you can spend time with negative people and not be influenced by their “poor me” attitudes.

Our Results Fitness community is full of supportive people who challenge eachother to raise the bar and become more than they ever thought possible. They focus on eachothers strengths and give unconditional support in whatever goals you want to accomplish, no matter how far fetched they might be. Results athletes are always positive, uplifting and believe in each other.

As the shut down happened we knew we had to keep our community connected to eachother because we all needed eachother. Our clients wanted to be around eachother because the enthusiasm for living life to the fullest nomatter the circumstances is contagious. Surround yourself with as many of these types of people as you can. The saying is very true- You are who you spend time with.

"To attract attractive people, you must be attractive. To attract powerful people, you must be powerful. To attract committed people, you must be committed. Instead of going to work on them, you go to work on yourself. If you become, you can attract."

– Jim Rohn

De-stress and relax your breath with Coach Jenny

Thu, 23 Jul 2020 00:05:46 GMT

Follow Coach Jenny as she explains the benefits of deep breathing and breath control. You'll immediately start to feel better.

Are You Ready for Some Structure in Your Workouts Again?

cmo@adamwills.marketing (Adam Wills) — Thu, 28 May 2020 16:15:44 GMT

Quarantine workouts can quickly become random with no real structure...

You know, whatever you feel like doing that day.

As time goes on your results will reflect a lack of a scientifically designed, progressive plan to build strength, lose fat and feel incredible.

Having the discipline to stick to a structured plan frees you up from the guess work of "what should I do today..." and ends the tendency to not choose the more effective exercise choice over the easier one...or even more likely not choosing one at all.

If over the 10 weeks of staying at home you've realized that what you're doing isn't working for you. You're heading toward summer with your clothes fitting tighter and tighter, your body feeling more and more bloated and you need a plan, now.

Stop guessing. Stop the random workouts. You need an expert coach.

Leave the planning to one of our super smart, cares more about you getting the results you want than you probably do coaches who will spend their time and knowledge devising a plan that is specific for you that will work. All you have to do is follow it!

Don't worry you won't be left on your own to follow it. Your coach will be checking in with you regularly, holding you accountable and keeping you moving forward on following your plan to a stronger, fitter, healthier version of you!

We are helping people to drop 15 pounds of fat on our Covid 15 Takedown and we can help you too!

Let's get started today if you're ready! <- CLICK THIS!

Stay Results Strong,

Rachel Cosgrove

The Final Nail in the Cardio Coffin

Tue, 12 May 2020 18:15:35 GMT

Feeling soft around the midsection? Can't see your abs anymore? Feel the need to get lean in a hurry?

Slacking off on your diet and workouts can do that to you. In my case, training for an Ironman triathlon can do that, too.
What? Yeah, you heard me right. This is exactly how I felt after training for and completing in my first Ironman.

My body was soft, with no definition, and had definitely changed due to spending the majority of my training in the steady-state aerobic zone – the same "fat burning zone" many books and magazine still talk about.

I was in great shape as far as my endurance and cardiovascular system were concerned, but I had less noticeable muscle tone and didn't have the definition I was used to having in my abs and arms.

Put it this way: I didn't even want to wear a crop top at my race because I didn't have abs, to show. In fact, I felt like I had rolls for the first time ever! My body had started to look like that of a flabby endurance athlete.

I'd lost some muscle and looked soft and flabby, but I was still happy with my performance and thrilled that I accomplished my goal.

No crop top, 'cause there's nothing to show off.

All of my training was done to get ready to complete an Ironman, and all of my nutrition was eaten to fuel me for the workouts. At the time, my goal wasn't to lose fat, but I was still amazed at how little fat I lost.

I worked my way up to doing twenty hours of endurance training a week. I also kept track of every calorie I ate; making sure my nutrition was right on track. I thought I'd be able to eat whatever I wanted, but I couldn't. I had to watch myself to keep from gaining any weight, and I still maintained about 2,000 to 2,500 calories a day.

Some of the workouts included eight or nine-hour sessions where I'd go for a 10-mile run, then jump on my bike for a 70-mile ride, and finish with another 4-mile run. I also continued to lift weights twice a week, in an effort to maintain some muscle tone, but also to stay injury-free and somewhat strong.

My body quickly adapted and I was able to increase my mileage until I could go for a 16-mile run or a 112-mile bike ride like it was "just another workout." It was amazing to see how the body adapts to demands and how far you can push yourself.

Unfortunately, this was also exactly why I didn't lose much fat – my body was adapting to what I was doing. My goal was to get my body super-efficient at running 20 miles and riding a bike for 100 miles, so when it came time for my race, I'd be able to do it.

However, the more your body adapts the fewer calories you burn. So, I was doing more and more exercise without burning as many calories, and therefore I wasn't losing any fat.

But They Call It The "Fat Burning Zone"

During a steady-state workout (when you move at the same pace for a certain amount of time), your body does burn a higher percentage of calories from fat. This is where that "fat burning zone" myth comes from. On the surface, it sounds like you're burning more fat calories.

The outdated chart and categories that people still, unfortunately, rely on.

There are two big problems with this.

1. As I explained earlier, you burn fewer total calories as your body adapts. So even if you're burning a higher percentage of fat, you aren't burning as many calories overall. It's like winning 80% of a Lotto jackpot. It sounds good until you realize that the jackpot is just fifty bucks.

2. Your body actually becomes efficient at storing fat. Since you're now burning fat as your primary source of fuel, your body adapts and becomes very good at storing fat. Blame it on a dumb self-preservation mechanism built into the body's operating system.

 374 Hours of Training = 5 Pounds Lost

In seven months of training, I calculated that I worked out for 374 hours – that's an average of over thirteen hours a week! If I burned just ten calories a minute, it adds up to 224,400 calories. Doing the math (at 3,500 calories per pound), 224,400 calories should equal sixty four pounds lost!

Needless to say, I did not lose 64 pounds. Over those seven months, training an average thirteen to fourteen hours a week, I lost all of five pounds. That... was... it.

Now, we've heard many of the fitness experts tell us that, "steady-state aerobics is not effective for fat loss, and we've heard the scientific research that interval training is more effective.

But, still, I thought it would've been more effective than this! A lousy five pounds after doing 374 hours of training, while keeping tabs on what I'm eating! It's enough to make a girl give up the gym and take refuge in a box of Krispy Kremes.

Well, almost.

What more could we ask for? Maybe some common sense?
Fortunately, I now have first-hand experience that steady-state aerobics is absolutely, completely, utterly ineffective for fat loss. After working my way up to twenty training hours a week, I can tell you that long, steady-state endurance is not the answer for a defined, lean physique and it's a waste of time if your goal is fat loss.

It's only the answer if your goal is to complete an endurance event.

 Learn to Love Intensity, Not Duration

Let's review some of the research:

• December 2006, Canadian researchers reported that just two weeks of interval training boosted women's ability to burn fat during exercise by 36%.

• In January 2007, a six-month study was published showing that adding aerobic exercise had no additional effect on body composition, over diet alone.

• In June of 2007, a twelve-month study was published which had the subjects doing six hours of aerobic exercise per week, training six days a week, for one year. The average weight loss was only three pounds for that one-year period.

• According to a British study, levels of Human Growth Hormone, which assists in building muscle and burning fat, skyrocketed 530% in subjects after just thirty seconds of sprinting as fast as they could on a stationary bike.

• Australian fitness researchers had eighteen women perform twenty minutes of interval training on a stationary bike – eight-seconds of sprinting followed by twelve seconds of recovery – throughout the workout, three days a week.

The women lost an average of five-and-a-half pounds over fifteen weeks, without dieting. Similar groups performing forty minutes of moderate cycling, three days a week, actually gained a pound of fat over the same period. Two of the heavier women who did intervals dropped eighteen pounds.

• In a side-by-side comparison, researchers at McMaster University in Ontario measured fitness gains in eight interval exercisers – using twenty to thirty minute cycling workouts that included four to six thirty-second sprints – against eight volunteers who pedaled at a lower intensity for 90 to 120 minutes.

After two weeks, the interval group was every bit as fit as those who worked out three to four times as long.

 Undoing the Aerobic Damage

After completing my Ironman, I made fat loss my primary goal for eight weeks. I eliminated all steady-state endurance exercise. No running, biking, swimming, or anything else in the steady-state.

My workouts consisted of high intensity for short bursts, whether it was with weights or doing a metabolic interval session. I lifted weights three days a week, and I performed interval-training workouts on the other days.

I made sure the interval workouts weren't on a treadmill or a bike. I only used bodyweight-exercise circuits, along with kettlebell circuits, as my cardio workouts.

These metabolic cardio workouts would crank my heart rate up for two minutes, I'd recover, and then repeat. Doing these interval circuits, along with strength training, took up a total of five to six hours a week, nothing like the twenty to thirty hours of Ironman training!
What happened? Like magic, my abs came back!

I dropped fifteen pounds of fat in an eight-week period and my body returned to being strong, defined, and lean. I no longer looked like a flabby endurance athlete, and I did it in a quarter of the time, compared to the aerobic training.

Rumor has it that Justin Timberlake wrote a hit song after seeing this photo.

It Works, But Why?

One reason intervals are more effective is that they target more of your muscle. During endurance exercise, you use a lot of slow-twitch muscle fibers and too few fast-twitch muscle fibers. It's those fast-twitch muscle fibers that give you firm muscles and fast-tracked results.

Now don't get me wrong, I still enjoy heading out for a run or a bike ride occasionally, but I don't do it for fat loss. I do it because I enjoy it. Think about it. If you do a thirty minute walk at a steady-state, moderate pace, you'll shed about 150 calories.

If you mixed in eight thirty-second sprints, you'll burn closer to 200 calories. But the biggest factor is that after an interval session, your metabolism can stay elevated for a full day and you'll end up burning two to three times the total calories you'd expect to burn from lower intensity exercise.

Like that's not enough, intervals can also help to reverse the aging process. Fast-twitch fibers are the first to go when we age, largely because neurons stop communicating with them. Research has shown that you can increase neuron firing rates after just one week of training. With more muscles firing, you have more energy for life.

It is time to bury the myth of using long, slow steady-state cardio to burn up fat, for good. No more spending hours and hours on a treadmill, elliptical, or bike. I've worked with many figure competitors to get them lean and defined using interval-style workouts, with a full-body strength training routine, and they've had great success.

 R.I.P. Aerobics

Get off the treadmill, stop spinning your wheels, and push yourself in the gym if you want to lose some serious fat. Take it from me, I finally learned first hand. It's time to put the last nail in the coffin of using aerobics for fat loss, bury it for good, and do some high intensity, interval dancing on its overdue grave.

- Coach Rachel

P.S. Click HERE to get started on your COVID-15(lbs.) takedown.

The Meta-Habits: Part 1

Mon, 27 Apr 2020 21:44:11 GMT

"If you want to change and become a better version of yourself, then you need to examine the daily habits and routines of successful people."

Behavior change is hard and I’m looking at the man in mirror when I say that.

When we look into the arena of personal development and growth, we often will come across the adage: “success leaves clues.” I believe this to be true. I also believe 100%, that if you want to change and become a better version of yourself, then you need to examine the daily habits and routines of successful people and search for commonalities and add those things into practice.

One of the all-time most popular personal development books that has impacted many lives in this regard is Steven Covey’s The 7 Habits of Highly Effective People. It is a classic and if you haven’t read it, you should. Following the thought process from above, it also happens to be a book that is recommended by many successful people.

A book that has had a profound impact on me recently is Atomic Habits by James Clear. It is now in my top 5 favorite books of all-time in the “ personal development” category. Yes, I categorize just about everything and have lots of “lists” in case you are wondering. There are many important take-aways from his writings and interviews on various podcasts. One of the most impactful statements for me was when he stated (paraphrased): “Whatever results that you are currently getting, your current system is perfectly designed to get them. If you want different results what you need is a different system.” When I heard this, it was and continues to be a #gamechanger for me.

These improved systems are designed through the practice of small habits that add up to big changes. I look at this in much the same way as setting process based goals to achieve an outcome goal. The processes (our regular habits) are what determine success or failure in achieving our outcome goals.

All of that said, Clear also has mentioned in interviews something that he calls “meta-habits.” I think that term resonates with me because it reminds me of meta-humans in DC comics, but I digress. These meta-habits are behaviors that tend to have a huge transfer or spill-over to improve other aspects of your life. Once again, when you study successful people you see these common habits apparent with many if not all of them.

The Meta-Habits

I try to rarely speak in absolutes, but I feel that everyone should have a regular practice of the following five habits. When starting a regular practice of these habits you will find that they will have an immediate positive impact on your life.

1. Reading

Quality reading feeds your mind the good stuff. While reading fiction is a great way to relax, I personally feel it is critical to distinguish between reading for education/learning purposes and reading for entertainment purposes.

Make no mistake about it, reading for learning is work! Everyone should have a dedicated time to read for learning purposes and to improve their chosen skills. Sage mentor Alwyn Cosgrove spoke to our interns a couple years ago and educated them about the importance of reading. He expressed to them that reading a half hour per day was easy to do. He also explained that reading a half hour per day was easy not to do. If you simply read something educational for just a half-hour a day think about how many books you would read in a year…. If you didn’t read for a half-hour a day how many would you read? Alwyn’s statement was simple and incredibly profound. The smartest people read – a lot! How do you think they got so smart? Through the hard work of educational reading.

So how do you do this? Well, everyone obviously has a different situation, but we would all agree that we can carve out 30 minutes to read. If you don’t think you have the time, can you replace something else with the 30 minutes of reading?

My current system is to put reading into my morning routine. Below are the first few steps of my morning routine:

5:45am: Wake – feet on the floor when the alarm goes off.

5:46 am: Shower and dress – this is my personal “on-switch” and the first thing I do each and every morning.

6:00: Drink 16 ounces of water – to re-hydrate from the evening and start on the right path.

6:01am: Read something educational for 30 minutes BEFORE doing anything else.

It happens in this order everyday so that it doesn’t get missed. I provide this example not because I think it is the only way, but simply to show how I regularly plug the meta-habit reading into my day.

That’s my strategy, how are you going to do implement this meta-habit? Stay tuned for part two!

Fit Female Credo #1 - Act as if you are a Fit Female

Tue, 03 Mar 2020 21:35:10 GMT

Act As If and get out of If...Then...Thinking.

Get out of "if...then" thinking. Many women are guilty of this "If...Then" thinking when it comes to our bodies. We never stop and enjoy - Now. I recently read the book, Drive by Daniel Pink where he talks about this in relation to management and leading a team in a company. This was interesting stuff which I immediately started to think how I could apply it in our business. He talks about using intrinsic motivators as the way to drive people to give their best long term instead of using "If....Then" motivators or extrinsic motivators.

And then I realized this is also a very powerful concept to use with my clients and the people I coach. In his book, he touches on using this with your health and weight loss as well and it made me think....

Many women are in the mindset of "If...Then." Especially when it comes to the scale- "If" I weigh X "then" I'll feel good. Feel Good starting NOW and live by Fit Female Credo #1 and start to act as if! Start to tune in to how you feel and the intrinsic motivation you have to drive yourself to accomplish what you want to accomplish.

I was actually reminded of this recently because I have a Red Convertible Toyota Solara that I have had for 6 years. It is paid off and I still enjoy it. For my birthday recently I decided to get it all fixed up and get all of the evidence of anything I had ever backed into removed(I am infamous for backing in to things...). For the 6 years I have owned it I had accumulated quite a few dings and I hadn't been parking it in our garage. I started to think....eventually when I get my next new nice car then I'll take care of it. But then I realized that I was using "If...Then" thinking. "If" I had a new, nice car, "then" I will park it in the garage and take care of it. I decided that I would get my Toyota fixed up, looking brand new and start parking it in the garage and treat it exactly AS IF it is my brand new dream car. It is amazing how instantly my car now feels like a brand new dream car to me.

This is the same as your body. You will never enjoy your body, if you keep putting off enjoying it until....you weigh X amount of weight or until you are a size such and such....

Are you guilty of "If...Then" thinking? Start to catch yourself and change your mental dialogue. Enjoy your fit female body today and start acting as if and really tune in to how it feels to be fit and feel good about yourself!

Hot Fitness Trends of 2020

Tue, 03 Mar 2020 21:28:02 GMT

Every year, there are new trends in fitness. Some last longer than others. Some are more effective than others, making them more than a "trend."

Crossfit, Orange Theory, Soul Cycle... Every year, there are new trends in fitness. Some last longer than others. Some are more effective than others, making them more than a "trend." That's my job, to sift through the latest and greatest and deliver to you the top three that are more than just "trends" and are a new development in fitness worth checking out.

1. I got the power! Power production and the ability to be reactive is a quality that we lose as we age. The good news is that if you include certain exercises as part of your exercise program, you can develop power, elasticity and reactivity. You may have seen some of the tools that work great for developing power on trendy TV shows such as The Biggest Loser or in the movies, which make them seem like fads or trends, but they are more than that. At Results Fitness we use tools such as kettlebells, ropes and medicine balls to improve our clients' abilities to generate power. In addition, you can work up to explosive exercises such as box jumps. Power exercises using all of these tools are hot right now, but are also more than just a trend. Start to incorporate power development into your fitness routine.

2. Women are taking over the strength-training floor. For so long, women stuck to the cardio machines and aerobics classes when it came to their fitness programs -- but the latest, hottest trend is women taking over the strength-training floor. I'm not talking about pink, two-pound Barbie weights, real weights. Women are realizing the benefits of lifting weights may outweigh other types of exercise that they can do, according to various small studies. No longer afraid of bulking up, women are going after the fit, toned look they always wanted while gaining the benefits of strength, decreasing their risk of osteoporosis, boosting their metabolism, and reducing their risk of injuries. Most strength training floors are starting to get infiltrated with women, pushing the men aside to lift weights.

3. Trainers aren't just for celebrities anymore. Personal training started as an elite service that only celebrities had access to, along with their chefs and their maids. This has changed dramatically in the last few years with the rise of group fitness coaching, instead of the outdated, one-on-one personal training model done in the past. Fitness trainers coaching individuals in semi-private sessions and groups is something we have found at Results Fitness to be more effective for results, and makes fitness coaching accessible to a larger audience. Plus, who wants someone standing there staring at just you for the entire hour while you are exercising? It isn't necessary, and programs can still be designed individually for each client getting all of the benefits of one on one personal training, without the elite price tag. In addition, research has shown that having social support is one of the keys to long-term success on a weight loss or fitness program. One-on-one personal training is a thing of the past, and the newest, latest, hottest trend of semi-private and group fitness coaching is here to stay.

To get caught up with these trends, find a gym to join where you can participate in group or semi-private fitness coaching with a knowledgeable trainer who incorporates power development and strength training as part of the program.

Real Questions, Real Answers

Tue, 03 Mar 2020 21:22:40 GMT

I own a gym and am there everyday, working and interacting with clients, answering their questions, and giving them advice to achieve the best possible results.

I own a gym and am there everyday, working and interacting with clients, answering their questions, and giving them advice to achieve the best possible results. We have more than 300 members, so I'm constantly bombarded with questions.

I always find the questions interesting because I think some should be obvious, while others I just find entertaining, but they're all real questions from real people. I thought many readers might be wondering some of the same things I hear asked on a regular basis.

So, let's get into a few of the more recent questions I've been asked.

Q: If I can't use sugar in my coffee, can I have honey instead?

A: Remember the old song that said, "Sugar, oh honey, honey... Honey, oh sugar, sugar." I hate to break it to you, but they were on to something.

Honey is sugar, so no, you can't have either. You shouldn't start your day off with sugar, whether it's from honey or table sugar.

Of course, as soon as I gave this answer, the client whipped out the expected, "But I can't drink coffee without anything in it and I can't live without my coffee!"

I had to tell her, "Hmm, I guess you don't really want this. If you won't give up the sugar in your coffee to get the body you want, then I can't help you because there will be much bigger obstacles and temptations along the way."

She called me the next day and was so excited because she "survived" black coffee that morning, and now felt like she could do anything.

Q: If I use milk in my coffee, does that count as breakfast?

Café latte: Heavy on the latte, light on the café?

A: This question came up right after a discussion about the importance of eating within 15 minutes of waking up. Breakfast is a very important meal -- the most important, next to your post-workout meal -- because you're "breaking the fast" from hours of sleep.

My somewhat-sarcastic answer was, "I'll let you count the milk in your coffee as breakfast if you'd consider counting it as your dinner, too." I think I got my point across.

Most people would never think of having such a small dinner, but try to get them to actually sit down and have a decent meal in the morning, and they have such a hard time with it.

The bottom line is that you should be eating more calories for breakfast, when you've been fasting all night and you're starting your metabolism for the day, compared to the calories you need at dinner, when you're just going to bed.

Q: Sometimes I'll have beer or a glass of wine along with a healthy meal. Does that mean I'm not following my diet plan?

A: I encourage my clients to stick to their plans 90 percent of the time and splurge (or miss a meal) 10 percent of the time. If you're eating five meals a day, this works out to about three meals each week where you can relax the rules.

Alcohol isn't part of the plan to achieve the physique results you're looking for, but you're welcome to enjoy a glass of wine or a beer as one of those three "relaxed" meals. Just remember that it doesn't count as a "healthy meal" getting you closer to your goals.

I realize that eating grilled fish, steamed vegetables, and a glass of chardonnay seems like it shouldn't be as bad as having a bacon cheeseburger and a Budweiser, but if you decide to splurge, you should have what you want for the entire meal. You may as well spike your metabolism and get some extra calories in during the meal.

There's no such thing as "kinda" splurging or "sorta" cheating on a diet. You're either sticking to the plan for that meal or you're not. It is allowed and I encourage you to relax with 10 percent of your meals and enjoy yourself, so if you decide to make this one of "those" meals, go for it.

Just make sure that you do stick to the plan 90 percent of the time to get your body to change. The mistake I see a lot of clients make is that they do too many of these "kinda-sorta" splurges, but never really relax and have a true cheat.

They end up feeling like they've never enjoyed themselves, but when they review their food for the week, they've really only stuck to the original plan 70 percent of the time, even though they feel like they've been "sorta" perfect.

90 percent of the time, stick to the rules -- eating protein and a fruit or veggie at every meal, saving your starches for post-workout and breakfast, and eliminating processed food and sugar. Ten percent of the time, splurge... and enjoy it.

Q: Is Diet Coke a processed food?

A: I don't know about you, but I've never heard of a Diet Coke tree, and I'm pretty sure that it doesn't come from a plant or grow in the ground.

So, when I say that you should eat non-processed, natural foods... um... Diet Coke doesn't meet that requirement. If you choose to have a Diet Coke, then it's going to become part of one of your 10 percent cheat meals.

Definitely enjoy your Diet Coke, but you may as well do it like most Americans. Order it along with a Big Mac and fries, because you're off the plan so enjoy the splurge, but then get back on track with your next meal.

Stick to no more than three splurges each week (10 percent of your meals), and remember that if you miss a meal, it also counts as one of these "splurges." Missing a meal is just as bad as eating the wrong thing.

Interestingly, I've been asked this same type of question about pretzels and Wheat Thins. Again, there are no pretzel trees or Wheat Thin trees that I'm aware of, even though I have one client who swears that she has a pretzel tree and a Diet Coke tree in her backyard. I bet Bigfoot shows up to water them once a week, too.

Q: Can I go for a walk on my day off from training?

A: No, I'd really prefer that you sit on your butt and watch TV.

What do you think? Of course you can go for a walk! But don't think that living an active lifestyle or going for a stroll around the park counts as "exercise" or as an actual workout. This also doesn't justify having a big bowl of pasta afterwards, or skipping one of your actual workouts.

Living an active lifestyle is part of who you are now. I'm usually asked this because I preach that steady-state cardio isn't the best choice for fat loss, but that doesn't mean I don't encourage you to live a healthy and active lifestyle.

Get off your butt, skip tonight's episode of Idol, and go for a walk!

Wrap-up

I hope that at least one of these questions answered something you've been wondering about. Maybe you thought you already knew the answer, and my answer surprised you.

You can agree with my answers or disagree with them, but these are real questions from real people, and these are the real answers I gave them. I wonder what I'll get asked this month. I might have to report back from the trenches again.

Suck it up! You're Burning fat!

Tue, 03 Mar 2020 21:18:07 GMT

Why is it that some days your motivation is high and it seems easy to get to the gym and eat healthy, and other days you have to fight yourself all day to stay on course?

How do you stay motivated?

The definition of motivation, according to Success Through a Positive Mental Attitude by Hill and Stone: Motivation is that which induces action or determines choice. It is that which provides motive. A motive is the "inner urge" only within the individual, that incites him to action -- such as an idea, emotion, desire or impulse. It is the hope or other force, which starts in an attempt to produce specific results.

Why is it that some days your motivation is high and it seems easy to get to the gym and eat healthy, and other days you have to fight yourself all day to stay on course?

During a recent conversation with one of my clients, she said, "Everything has been going great and it has been easy to get my workouts done and follow the nutrition principles until today. Today I'm having cravings like crazy. Every smell or thought of food is tempting me. Why is it so hard today?"

My answer: "Suck it up. Don't give in. You are burning fat."

Anytime it gets uncomfortable and your body is telling you to give up, it is because your body doesn't want to change and the physiology of your body starts to override the "inner urge" that you had to be motivated. It is more work for your body to break down and burn fat than it is to have you move less or eat more. Anytime it crosses your mind, to give in to a craving, or skip a workout, you have to take action immediately to stay on course to tap back into that "inner urge" and tell yourself, "Suck it up, I'm burning fat!"

If you did not have a planned spurge -- suck it up, push through the uncomfortableness and remember that you are burning fat!

Shift your mindset from "Poor me, I'm craving X and can't have it" to instead thinking, "I must be burning fat," and get through those uncomfortable moments.

Each time you do this it will get easier to override your body's urge to go off course. You are already going forward, keep moving forward. It is a universal law: It takes more energy to overcome inertia in getting started from a standstill than to continue the momentum of a moving body when it is once in motion.

Stay on course, keep moving forward and when your inner urge tries to detour you off course, redirect it and say to yourself -- suck it up, and burn some fat!

See you in the gym!

Coach Rachel

Exercise Science Blog

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- Enhances resilience to stress.

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- And increases life expectancy and anti-aging!

This concept of how powerful the influence of people surrounding you can be was first introduced to me by business and life philosopher, Jim Rohn who talks about how our relationships have a huge influence on us.

"There are two parts to influence: First, influence is powerful; and second, influence is subtle. You wouldn’t let someone push you off course, but you might let someone nudge you off course and not even realize it." –Jim Rohn

Surround yourself with people who will support you in your quest to become the best version of yourself. Ask yourself these questions, “Who is in my immediate circle? Are they supportive or are they energy vampires sucking the motivation out of me?”

Your immediate circle should include people who inspire, encourage, and bring out the best in you. Don’t think that you can spend time with negative people and not be influenced by their “poor me” attitudes.

"To attract attractive people, you must be attractive. To attract powerful people, you must be powerful. To attract committed people, you must be committed. Instead of going to work on them, you go to work on yourself. If you become, you can attract."

– Jim Rohn

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