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Category Archives: Blog

Results Coaching Weekly Newsletter 102- DOMS Revisited

This week I wanted to revisit a well known topic among the first timer and the every-timers alike. Sore muscles! They are real, yet the inescapable reminder can be mysterious in many senses. This week we dig into a little more on what to expect, why, and how best to continue working toward health and fitness goals. With this, it is my hope that we all can start to have a little more appreciation for all the repair and rebuild of those screaming achy muscles that we are oh so familiar with. Attached is an article about soreness myths. I have also included a link below for additional myofascial and soft tissue release related to joint pain for those of you with the extra time and curiosity (to be discussed in greater detail in the following weeks). Move well, move more!

We have all been there before- whether it’s the day after a crushing boot camp, first day into the gym ever, or advancing into a new phase of movements- that inescapable feeling of muscles absolutely wrecked with soreness and tightness. There is no denying it when it happens. There is no playing it cool, and no taking it back when from head to toe it feels more like your body just got hit by a Mac truck. And sorry all, there is no promising it won’t happen again. The journey to self improvement- be it toward weight loss, strength gain, mobility goals and so on- one must provoke muscular change through tear down and rebuild mechanisms. The process of specificity of training and eventually overload, are necessary in order to adapt muscular structure and function. Why so sore? And how do we get rid of that soreness, or reduce the effects of what is officially defined as Delayed Onset Muscle Soreness (DOMS)? Such is the recovery topic of this weekly helpful hint for health and fitness.

You may have notice DOMS may not always be predictable, sometimes sneaky, and can range in degrees of intensity for novice and expert athlete alike. We can define symptoms in a medical dictionary to the effect of muscle soreness, limited range of motion, tenderness, muscle weakness; all as a result of micro trauma to the muscle fibers and connective tissues used during intense activity. Theories on responsible mechanisms can be deduced to believed micro tears and inflammation in soft tissue fibers, as well as the accumulation of the byproducts of metabolism. The latter has actually proven more beneficial to provide energy for later muscular rebuild.

Exercise physiology texts recognize symptoms will occur delayed and peak throughout a 24 to 72 hour time frame. It is understood in the field that eccentric muscular contraction (deceleration) will incite a greater potential and severity of micro tears than other muscle actions. Lactic acid and carbon dioxide waste products build up in the blood stream and muscles as a result of high intensity and anaerobic activity to a degree that the body can no longer buffer hydrogen ions (a byproduct of energy production). So once we have done this to ourselves, how do we fix it or reduce the effect?

A study published in 2003 by the Journal of Sports Medicine put to test many modalities’ influence on the clearance and easement of the DOMS affect. Researchers are adamant that “exercise is the most effective means of alleviating the pain during DOMS.” Forms of light activity stand up past even high tech modalities such as cryotherapy, ultrasound, and electric stimulation.

Non-steroidal anti inflammatory drugs may mask symptoms, analgesic topical remedies and conditional massage showed to temporarily reduce the effect. Another such study, published by Medicine and Science in Sports and Exercise, acknowledged the low intensity activity to help speed recovery by clearing soreness and build up through increased blood flow circulation. The same journal also published on immediate active recovery following activity significantly reduced byproduct levels in muscles faster than complete rest/passive recovery.

Notice the topic of scrutiny this week is not avoiding soreness and tightness, but recovery. More specifically, recognizing the benefit of implementing proper active recovery protocol. As opposed to what is technically called passive recovery; ie doing nothing about it, sitting around in misery, whining etc. Going back to the culprit responsible for that soreness there can be two approaches taken reduce severity of impact on soreness and duration of affliction- active recovery and warm down. There are countless studies and journals publishing affirmations of physical activity encouraging and expediting recovery process. More so than need be referenced here.

Huge take away from all findings of current research revolves around blood flow and circulation. Restructuring and rebuilding damaged tissues requires energy largely provided for by oxidative energy sources. So it is no wonder that the best remedy has to do with increasing flow of oxygen throughout the body as a result of physical activity.

    Warm Down: Immediately after activity continued movement 5-20 minutes (ACSM recommendation).

  • Gradually reduces muscle temperature, heart rate, and restores natural breathing and oxygen flow to avoid dizziness.
  • Avoids blood pooling in lower extremities.
  • Dissipates and recirculates excessive amounts of lactic acid build up (although seen as a vital component to energy cycle and restoration of muscle glycogen) and other waste products.
    Active Recovery: Non specific, light to moderate aerobic activity in days following.

  • Reinstates ranges of motion.
  • Increases blood flow for oxygen and nutrient distribution to damaged tissue sites.
  • Activates central nervous system.

There is still much more detail to be researched for absolute understanding of all mechanisms involved. The argument for passive recovery seems to be nonexistent in healthy cases. This goes to say here is yet another vital component to the overall turn over of muscle overload, repair, and enhancement. These effects of active recovery cannot be overlooked; nor can the influence of recovery factors including nutritional intake and timing, stretch and foam roll, and quality sleep. A systematic approach, or irrefutable recommendation is yet to be determined through research; however, the novice and expert alike are sure to reap benefits of recovery with sensible activities to recuperate even most substantial torn and damaged tissues. We will most likely never be able to avoid the situation, though in the next case of Mac truck syndrome (DOMS) we can now prepare to actively expedite the expected painful process.

No Pain, No Gain? 5 Myths About Post-Workout Soreness.

By Christine Yu

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(Life by DailyBurn ) – You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great — until you wake up the next morning, barely able to move.

Enter delayed onset muscle soreness, better known as DOMS. It’s an acronym that athletes and fitness buffs wear with pride

As its name suggests, “DOMS is muscle soreness that becomes evident six-to-eight hours following activity, peaking around 24 to 48 hours post-training,” says Jon Mike, an exercise scientist at the University of New Mexico. While the symptoms will often start to diminish at about 72 hours, “the precise time course and extent of DOMS is highly variable,” Mike says.

DOMS is most pronounced when you introduce a new training stimulus — a new activity, increased intensity or volume — or if you are new to physical activity in general.

“Your body is making adaptations to better prepare your muscles to do that activity again,” says Lauren Haythe, certified Kinesis Myofascial Integration Practitioner and yoga teacher. That’s why on Day 1 at the gym, after doing squats or lunges with 10-15 pound weights, you can be brutally sore the next day.

“But, as you continue on, you can build up from there, and you won’t be so sore,” she says.

While all kinds of muscular contraction can cause soreness, eccentric contraction — where the muscle lengthens as it contracts — is most often associated with DOMS, according to Mike. This includes movements such as running downhill, lowering weights or lowering down into a squat or push-up position.

“There is also some evidence that upper body movement creates more soreness than lower body exercises,” says Mike.

Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. According to the American College of Sports Medicine, these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise (not to be confused with acute pain that may arise during physical activity).

No pain, no gain. Lactic acid build-up. An indicator of muscle growth. These are all phrases that we tend to associate with DOMS. While you may think you know everything you need to know about the condition that has you waddling like a duck, you may be surprised by what’s actually happening in your body.

Myth #1: DOMS is caused by the build-up of lactic acid.

The verdict: Not true.

During exercise, your body needs energy, and it breaks down molecules to get that. As a result of this metabolic process, your cells naturally become more acidic which makes your muscles feel like they’re burning. But this isn’t caused by lactate. Lactate is actually a by-product of the metabolic process and serves as a buffer and slows down the rate at which the cells become acidic.

“People produce lactate all the time, even at rest. It clears your system 30-minutes to one-hour after working out,” says Mike.

A study in Clinics in Sports Medicine found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation. The reason that eccentric muscle contraction (think lowering a dumbbell back down in a biceps curl) is more likely to be the culprit is because it places a higher load on your muscles compared to concentric contraction.

“It’s the active lengthening of muscle fibers under load. It’s like you’re pulling on a rope, and there’s so much force that the rope starts to tear and pull apart,” says Mike.

Myth #2: It’s not a good workout unless you get DOMS.

We often wear our DOMS as a badge of honor and believe that if we’re not sore, we’re not doing enough during out workouts. But that’s just not true.

“It doesn’t mean that you’re not getting as good of a workout because you’re not crippled the next day,” says Monica Vazquez, NASM certified personal trainer. “You should feel [soreness] 24 hours to three days after the activity. If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you’ve done too much.”

According to Mike, studies have shown that soreness itself (using a scale from 0 to 10 to assess the level of soreness) is poorly correlated as an indicator of muscle adaptation and growth. There are many factors that influence how DOMS presents itself in individuals.

“There is great variability, even between people with similar genetics and even among highly-trained lifters [and athletes],” he says. So while comparing notes (and commiserating) is all part of the process, soreness and DOMS isn’t the best gauge of how effective your workout was or who’s in better shape.

Myth #3: The more fit you are, the less susceptible you are to DOMS.

It’s true that you will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively. That’s why you should regularly change up your exercise routine.

However, there is also a genetic component to how sensitive we are to pain and soreness.

“People can be no-responders, low-responders or high-responders to soreness,” says Mike. If you’re a high-responder, you will experience DOMS more acutely than someone who is a no- or low-responder when given the same training load. While you can’t change your genes, it is important to know where you fall on the spectrum to understand how your body may respond to changes in your workouts.

Myth #4: Muscle damage is a bad thing.

Yes, DOMS appears to be caused by trauma to your muscle fibers, but it’s not a definitive measure of muscle damage. In fact, a certain degree of soreness seems to be necessary.

“When muscles repair themselves, they get larger and stronger than before so that [muscle soreness] doesn’t happen again,” says Vazquez.

While these mechanisms are not completely understood, Mike notes that some muscle trauma is needed to stimulate protein production and muscle growth.

Myth #5: Pre- and post-workout stretching is a good way to prevent and treat DOMS.

Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults. In fact, research has found that static stretching prior to working out does not safeguard you against injury and may actually decrease your power and strength.

While you may not be able to avoid soreness altogether, ACSM suggests advancing slowly with a new workout, giving your muscles time to adapt and recover. Vazquez recommends always including a proper warm-up (including dynamic stretching), and cool-down period as part of your routine.

Stop waddling: How to recover from DOMS

There are a number of ways to alleviate those can’t-make-it-up-the-stairs symptoms. A sports massage is one good way to reduce the effects.

“A massage will move the fluid and blood around in your body which can help heal the microtrauma in your muscles better,” says Haythe.

A study in the Journal of Exercise Rehabilitation found massage to be beneficial on both gait and feelings of post-workout soreness.

Other common ways to treat DOMS include foam rolling, contrast showers (alternating between hot and cold water), Epsom salt baths, increased protein intake (to increase protein synthesis) and omega-33 supplementation (to reduce inflammation), and sleep.

New research in the Clinical Journal of Sports Medicine suggests that supplementing with saffron may also help to alleviate DOMS. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure your taking in nutrients to help your body heal.

“Find a diet that can really help you feel the best that you can feel,” she says.

When it’s more than just DOMS

There may be times when you overdo it with your workout and feel bad. Really bad. But when should you be concerned?

“If your level of soreness does not go down significantly after 72 hours and into the 96 hours mark,” says Mike. ACSM advises that if the pain becomes debilitating, you experience heavy swelling in your limbs or your urine becomes dark in color, you should see your doctor.

If it’s an injury, you’re more likely to feel it immediately during your workout — something that should never be ignored. Soreness, on the other hand, will appear gradually, often the next day.

“An injury will likely limit your range of motion and last longer than three days,” says Haythe.

When all is said and done, DOMS shouldn’t be avoided or revered. But it shouldn’t be your only gauge of your level of fitness or strength. “People think that the only part of their workout that matters is the hard part,” Vazquez says. “But, you can do more of the hard part if you don’t injure yourself.”

Long-term, Haythe says, “You’ll build more muscle, strength and endurance if you give your muscles a chance to take a deep breath and recover.”

-If you are still seeking the drive, the direction, or in need of an outlet to substantiate your vitality, consult with your next sighted Results coach. Plan for your path to achievement. Remain faithful to said purpose with every action, every movement, every choice, and with each decision- stand firm. Take that found passion and now share this insight and lifestyle to include the lives of those you spend most time with.

Your Coach in Health, Keali’i

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How well do you know your booty?

Hello Results Fit Fam,

Before I explain all the different booty types let me remind you that our most popular program
“Big Booty Boot Camp” Starts this Friday 8/8/14 at ALL our locations. Believe me when I tell
you spots are limited. http://transformsac.com/big-booty-bootcamp.html

It cannot be denied that we do really feel insecure when it comes to our butt.

I think all of you would agree that Jennifer Lopez’s butt is to die for.

Apart from the fact that it defines her, she has a great voice and a killer dancing skills, we are also aware that she is also famous because of her booty.

While we don’t have JLo’s butt, it doesn’t mean that we are less perfect.

As beauty is subjective, we all have our own concept of beauty.

And by understanding your butt shape will help you choose the perfect dress that will flatter your figure, meaning you don’t have to go through bloody knife to get an instant butt lift.

How do you know your butt type?

Our butts come in different shapes and sizes but they all boil down in four types which are:

1. Heart shaped Butt

This is considered as the sexiest among the butt types. Heart butt is characterized by a smaller top and flared large bottom at the bottom by your thighs. Women with heart-shaped butt have smaller waistline. Girls with this kind of butt are lucky as this type is easy to enhance yet there is generally no available fat to create a bigger shape.

2. Bubble Butt/Round Butt or Cherry-Shaped Butt

This type of butt is generally even all around and appears round. The ration of waist to hip is equal. Although easy to shape, it also means that your butt is full and bulges out in the wrong areas. In short, you tend to have a muffin top. It can also mean that you have some cellulites that you would rather live without.

3. Inverted V Shaped Butt

If your waist is smaller than your hips with V-shaped is at its fullness at your hips and top of your butt yet narrows in shape and size towards the bottom of your butt, then you have inverted v shaped butt. This means that your butt is bigger than your waist. This gives an illusion that your butt is heavier. It is called V shape because the shape of your smaller waist compared with your larger butt forms into letter V. The V-shaped butts are also called pear shaped butts. You are disproportionately curvy compared to your bust as you have larger hips and love handles that you can’t easily get rid of.

4. Square Butts

Square butts are defined if you have the same size of waist to your hips. In short, flat butt, the shape of a square. Your body type has a low amount of fat at your waist.
This is hard to reshape as it will take serious training for a relatively long time. Not impossible
just have to work extra hard at it.

So if you are unhappy with your butt, knowing what your butt type is a step closer towards your dream butt size and shape. This is because there are certain workouts to shape your butt.

This way, you get the full benefits of your butt workout rather than following a routine mindlessly that cannot give you visible results right?

Grow a bigger booty without expensive and painful surgery. Get A sexy body like Kim K, J-lo Or Beyonce takes knowledge of the right type of exercise for the right type of butt.

And Hence the birth of Booty Friday Bootcamp!

SIGN UP NOW >>> http://transformsac.com/big-booty-bootcamp.html<< P.S. WE JUST OPENED OUR 6 WEEK 20LB FREE WEIGHT LOSS CHALLENGE! IF YOU ARE INTERESTED IN ATTENDING ORIENTATION WE WILL HOLD THE NEXT ONE ON SATURDAY 8/9 @ 10 AM .
10 AM SATURDAY @ 8345 FOLSOM BLVD …. YOU COULD LOSE 20LBS FREE!

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Reminder: 14 Reason Why People FAIL to Lose Weight

Hi Results Fit Fam,

Happy Monday!

Monday’s are happy and exciting days here at Results because it is the day of the week where ALL of our 6-week Challengers weigh in to see the amazing success that their habits have given them in the past 7-days. You gotta LOVE Mondays when you have discplined energy working for you. I’m personally down 10lbs since starting this wave of the challenge with everyone on August 21st, just 2-weeks ago. And its not just me, Etta, she is at an amazing 17.4lbs down already in just 2 -weeks! Woohoo! The results are happening across the board. Claudia, Shelley, and Brenda are already at 14+lbs, just to name a few more.

Because of all the awesome results happening, I want to also share with you a snippet from my mentor and partner Dr. Sam’s book. In his book he goes over the 14 Reasons People Fail to Lose Weight. And this is sound guidance that everyone can benefit from.

But before I share with you Dr. Sam’s snippet, I want to remind you about TOMORROW!

That is Right! TOMORROW is one of our upcomming orientations for our next 6-Week 20lbs Transformation Challenge:

TOMORROW: Tuesday August 5th @ 7:30 pm
Results Transformation Center
1512-B Howe Avenue
Sacramento CA 95825

Saturday August 9th @ 10:00 am
Results the 24 Hour Gym
8345 Folsom Boulevard
Sacramento CA 95826

===> CLICK HERE for RESULTS 20

Without further Ado, here are Dr Sam’s Top 14 Resaons for why people fail to lose weight:

1) THEY DON’T EAT BREAKFAST
YOU SHOULD eat like a king in the morning and peasant in the evening.

2) THEY DON’T EAT ENOUGH WHICH LEADS TO OVEREATING
Sooner or later you have to make up the calories. It’s much better to keep yourself full with good food all day then to eat five thousand calories in one sitting.

3) THEY START THE DAY EATING WAY TO LITTLE AND CRASH AT NIGHT
Again you have to eat most of your calories in the morning so you don’t crash at night and eat the whole fridge.

4) THEY DON’T DRINK ENOUGH WATER
Your body is made up of 66% water. EVERY reaction in your body requires water. DRINK UP.

5) THEY DON’T EAT OFTEN ENOUGH
Can’t emphasise this enough. Meal frequency is VERY important. DO NOT SKIP MEALS.

6) THEY DON’T HAVE A CLEAR GAME PLAN AND A SCHEDULE OF MEALS TAILORED TO THEIR DAY AND SCHEDULE
If you fail to plan you plan to fail. Nuff said.

7) THEY FOLLOW THE “I HEARD THAT” DIET
I would be a billionaire by now if I got a dime for everytime someone said “I heard this and I heard that”. PULEEAAASE. EVERYONE HAS THE I “HEARD DIET”. WELL HEAR THIS, MOVE MORE, EAT BETTER AND JUST LISTEN TO ONE COACH. SOMEONE WITH A TRACK RECORD. THE GIRL IN THE OFFICE HAS HEARD TOO MANY THINGS YET NOTHING HAS WORKED. BLIND CAN’T LEAD A BLIND)

8) THEY MODIFY TOO MUCH
Too many people try to be too creative. Eat for fuel not pleasure. STOP TREATING FOOD LIKE IT’S SEX.

9) THEY READ TOO MUCH AND MAKE THINGS TOO COMPLICATE
We as humans are always looking to complicate things. We think the more complicated, the better. NOPE. The ultimate form of sophistication is simplification. STOP READING AND START APPLYING. If you were exercising instead of reading you would have been in shape by now. Don’t do paralysis by analysis.

10) THEY USE TOO MANY APPS and Gadgets.
USE THIS APP INSTEAD “GET OFF THAT D*** PHONE AND MOVE”. Again move more, eat better and repeat. STOP LOGIN IN, READING, AND HEARING FOR GOD’S SAKE. ISN’T LIFE COMPLICATED ENOUGH. MY BEST FRIEND AFTER HAVING 2 GIRLS STARTED USING AN APP THAT TOLD HIM WHEN TO “DO IT” AND WHAT “TO DO” TO GET A BOY. WELL THEY ARE PREGNANT WITH THEIR 3RD GIRL NOW 😉

LOVE YOU WILL YOU ARE SCREWED AND I AM RIGHT BEHIND YOU WITH 2 GIRLS. GOD IS PAYING US BACK FOR ALL THE WRONG WE DID WHEN WE WERE YOUNG 😉

11) THEY DON’T HAVE A CLEAR GOAL AND A CLEAR DEADLINE.
A GOAL WITHOUT A DEADLINE IS A DREAM, PUT A DEADLINE TO YOUR GOAL AND THEN SLASH THAT BAD BOY IN HALF. PUSH YOUR SELF. IT’S BETTER, TO AIM HIGH AND COME UP SHORT THAN TO AIM SHORT AND HIT IT.

13) THEY ARE ON CRACK
OK, MAYBE NOT CRACK BUT TOO MANY UPPERS (CAFFEINE) WHICH STIMULATES THE SYMPATHETIC (FIGHT OR FLIGHT SYSTEM) THEREFORE DECREASING THEIR APPETITE AND WHEN THEY CAFFEIN WEARS OUT THE “PARASYMPATHETIC” KICKS IN AND THEY OVEREAT.

STOP DRINKING RED BULLS, MONSTERS AND STARBUCKS….

Stop living your life on uppers. Always running around like a chicken with your head cut off. Time management is the key. You don’t want to be in “fight or flight” all the time. Live life on natural energy.

14) THEY TALK BIG AND SAY THEY WANT “IT” BUT DON’T WANT TO WORK FOR IT.
Lisen, this is the biggest issue. DECIDE on what you want and what will make you happy and then GO MAKE IT HAPPEN!

We are fortunate to live in a country where we can MAKE IT HAPPEN. Do not squander your life on “what could have been” or “what you use to do.”

Do it NOW and continue to DO it later!

So please get off your tail and go make it happen.

Start following through with your own promises.

Nobody’s opinion of you matters, the only opinion that matters is God’s opinion of you and YOUR opinion of you.

DO NOT DISSAPOINT YOURSELF.

Not saying it’s going to be easy, BUT I promise you it’s going to be worth it.

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.”
~Theodore Roosevelt

So attend one of our upcomming orientations so you too can avoid these mistakes and be 20lbs lighter in 6-weeks. And check out some awesome transformation pictures here and some amazing transformation videos here.

~Tom Cepeda

P.S. Just in case you missed the dates and times, check them out here. Tomorrow or Saturday is your opportunity.

Tuesday August 5th @ 7:30 pm
Results Transformation Center
1512-B Howe Avenue
Sacramento CA 95825

Saturday August 9th @ 10:00 am
Results the 24 Hour Gym
8345 Folsom Boulevard
Sacramento CA 95826

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4th Key To Successful Body Transformations

Key #1: They become a little “selfish” and make their health and well-being a priority.
Again how good are you for your family if you’re not well?

Then we went on to talk about…..

Key #2: They Surround Themselves with Like-Minded People

Key #3 They Set Specific Goals, With a Deadline to Reach Them.

Before I talk about the 4th common trait of my most successful clients who have lost 20-60lb in 6 weeks with our www.RESULTS20.com program let me remind you about our next orientation dates for this life changing FREE WEIGHT LOSS CHALLENGE.

If you’re sick and tired of being sick and tired then……

I highly recommend attending one of the orientations below:

Tuesday August 5th at 7:30pm
Results Transformation Center

1512-B Howe Avenue
Sacramento CA 95825

Saturday August 9th at 10:00am
Results the 24 Hour Gym

8345 Folsom Boulevard
Sacramento CA 95826

Our business partner Dr Sam spoke with a client who is a fitness model (she has a full time job, husband and 3 boys) once about how she handled cardio when it came time to get lean for a show.

Her plan was simple: Every morning she’d go outside and run up and down the stairs of her apartment building.

That’s it. Nothing fancy — no treadmill, stopwatch, or heart-rate monitor.

And it worked. Why? Because she stuck to it.

Too often, those who want to build muscle and lose fat develop “programming ADD.”

They adopt a training program or a diet, do it for a couple of weeks, then jump ship as soon as something new comes along. And something new always comes along.

The truth is, the new program probably isn’t better. It’s just different. Those who win are often those who adopt a plan of action and repeat it until their goal is reached.

You can’t mix and match diets and expect results.

If you pick one, follow the plan no matter what, train hard, and you’ll get results.

Any program takes time to work. If a person understands that in the beginning, and has complete trust in the program and its creator, that person will end up seeing results much faster than those who question everything and experiment too often.

Take-home lesson: Jump from program to program, diet to diet, and you’ll always be the newbie.

Pick a workout program, adopt a diet, and stick to it. Give any program enough time, and you’ll see results.

-Tom

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3rd Key To Successful Body Transformations

So far we have talked about 2 keys to a successful body transformation that we confirmed after interviewing some of our most successful clients who went through our life changing www.RESULTS20.com program.

Key #1: They become a little “selfish” and make their health and well-being a priority.

Again how good are you for your family if you’re not well?

Then we went on to talk about…..

Key #2: They Surround Themselves with Like-Minded People.

Before I talk about the 3rd common trait of my most successful clients who have lost 20-60lb in 6 weeks with our www.RESULTS20.com program, let me remind you to attend one of our upcomming orientation dates for this life changing FREE WEIGHT LOSS CHALLENGE.

It’s time to take control of your life. It’s time to make a change to a healthier, happier YOU.

I highly recommend contacting the club coordinator nearest you ASAP:

Results Transformation Center
1512-B Howe Avenue
Sacramento CA 95825
Email Janell – transformsac@gmail.com

Results 24 Hour Gym
8345 Folsom Boulevard
Sacramento CA 95826
Email Tom – tom@results24gym.com

Results Training Gym
109 15th Street
West Sacramento CA 95691
Email Chris – westsacgym@gmail.com

Without further ado,

The 3rd common trait of my most successful transformation clients is…..

They Set Specific Goals, With a Deadline to Reach Them.

“A goal without a deadline is a dream”

A goal has to be specific, and it must have a deadline. (That’s the beauty of our www.RESULTS20.com program)

The last day is the key, it can be a wedding day, a reunion, the 28th day of the V-Diet, or whatever.

Just find an end date. Open-ended goals, like New Year’s resolutions, usually don’t last a week. Why? Because there’s no end date.

Getting leaner’ isn’t a goal. A good goal has a measurable objective, a time frame, and a reason.

Starting on September 8th, I want to drop 20lb in 6 weeks so by October 20th, I can fit in my little black dress.

That’s a real goal.

Compare someone with a goal of ‘I want to change my body’ to someone whose goal is ‘I want to weigh 175 pounds at 10 percent body fat by October 20th.

The second person is about a million times more likely to make a dramatic change to his body, and it all starts with a highly specific goal.

Successful Body Transformation Take-home lesson: You can’t finish a race if you don’t know where the finish line is. Set a specific goal with a specific end date, and give yourself specific methods for reaching that goal.

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Results Coaching Weekly Newsletter 101- Recovery and Resting Heart Rates

As a Coach at Results I am ever searching for ways to enhance the experience of each member and continue to excite passion for health and fitness. Please enjoy receiving weekly emails on various health, wellness, and fitness performance related topics. May this correspondence continue to serve as an outlet for education and a resource opportunity for all those involved past, present and future.

If I asked you to rate your current fitness level on a scale of 1 to 10, 1 being the worst and 10 being absolute best, what would be your response? Chances are majority of you will answer average or below, 7’s and less. A few of you working extra hard might give me an 8 or 9 with noted possible room for improvement. Anyone answering 10 I will surely put you to the test! So what is it about us humans and numbers and measuring and grading? When it comes down to it we just want to know if we’re able to live a normal healthy life, or maybe just a little better; or shit is there something to worry about. So when it comes to fitness we can take this subjective, self reported measured, and take it a few steps farther with objective scientific proof of normalcy- hopefully normal and better. Heart rates tell all! This week’s discussion is on the topic of not just resting heart rate, but also exercise recovery heart rate.
We all know without the heart, we are dead. Most important muscle in the body by far. Sure there are many scientific tests and protocols out there in this modern age to stress test conductivity of the heart, atrial blood flow and venous return, stroke volume, ejection fractions and on and on. All we need to know is- how well is my heart working? Average, better than average, or is there reason for great concern? The more fit a person, the more efficient their heart becomes. The heart muscle itself gets stronger and will also be able stretch for greater fill and expansion per beat just like a water balloon. Since the heart is then stronger it can then move more of that blood per fill in order to supply the entire body with the given volume blood, thus it will not need to beat as many times per minute. Less work on the heart.
At rest the heart should have to beat between 60 and 100 times per minute. Average is 60-70’s. If you are sitting and having a casual conversation with me and you have a 100 beats per minute resting heart rate, even though it is classified as normal, be very concerned. That is a hard working heart. Well trained athletes will maintain a resting heart rate in the 40 beats per minute. Hard working hearts are a byproduct of untrained individuals and poor diets leading to diminishing circulation and contractility of the heart and vascular system. Over worked hearts typically fail prematurely with some coronary heart disease related complication. Great news is hearts can be reconditioned to reduce risks for such complications.
The speed at which you recover from a typical bout of exercise is referred to as the recovery heart rate. The faster your body recovers from exertion, the more efficient the heart and cardiovascular system. This is just as much a predictor for CAD risk. I have attached a chart below to help you figure out if you are normal or not, along with some instructions on the procedure for all you non MYZONE users. There is no magic equation as to how much or how fast you should improve recovery heart rate. Consistent and gradual are great approaches to overall long term improvement of fitness and recovery. The stronger you get, the better you breath, the more blood you pump, the more oxygen circulates throughout your body, the better the entire cardiovascular system health. I’ve also included an article link at the bottom for more on contributing factors to recovery heart rate, No magic pills here, clean eating and lean hearts beating!

Use this calculator only if you are physically active on a regular basis. If you’re just starting an exercise program, work with your doctor to find a safe target heart rate.

To calculate your heart rate recovery time, you’ll need:

A watch or clock with a second hand
Pencil and paper
A place to exercise
Step 1: Find Your Target Heart Rate

Use the chart below to find the target heart rate for your age group.

tableblog
*Target heart rates are based on 60%–80% of estimated maximum heart rates (220 minus age).

Now, practice finding your pulse point and calculating your heart rate:
Place one or two fingertips (not a thumb) on the opposite wrist, just below the base of your thumb. Count the number of heartbeats you feel in 10 seconds. Multiply that number by six to get your heart rate per minute.

Step 2: Complete Your Fitness Activity

The goal here is to increase your heart rate, so choose an activity that’s going to get your heart pumping. Go for a brisk walk or run around the block, jump rope, use an elliptical trainer, or do any activity that will increase your heart rate.

While you’re exercising, check your heart rate frequently.You’re aiming to hit your target heart rate from the chart above.

Once your heartbeat is within the target range, stop exercising and write down two measurements:

1. Your heart rate immediately after stopping
2. Your heart rate 2 minutes later

Step 3: Calculate Your Heart Rate Recovery

Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers — or slows down — the fitter and healthier your heart.

If the difference between the two numbers is:

Less than 22: Your RealAge is slightly older than your calendar age.

22–52: Your RealAge is about the same as your calendar age.

53–58: Your RealAge is slightly younger than your calendar age.

59–65: Your RealAge is moderately younger than your calendar age.

66 or more: Your RealAge is a lot younger than your calendar age.

Your Coach In Health, Keali’i

-If you are still seeking the drive, the direction, or in need of an outlet to substantiate your vitality, consult with your next sighted Results coach. Plan for your path to achievement. Remain faithful to said purpose with every action, every movement, every choice, and with each decision- stand firm. Take that found passion and now share this insight and lifestyle to include the lives of those you spend most time with.

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Follow Up: 2nd trait of a succesful transformation

After interviewing some of my most successful clients who went through our life changing  www.RESULTS20.com   program, we found out that the #1 key was that they decided to put themselves first.

And to some people that means “becoming an a#$shole for a while”

Yes if you have neglected yourself for years you need to become a little selfish for a little while to concentrate on getting your “old” YOU back.

Again, I can’t reiterate that YOU are #1.

You’re no good for your kids, significant other, job or anyone else if you’re sick in the hospital or dead.

Before I talk about the 2nd common trait of our most successful clients who have lost 20-60lb
in 6 weeks with our www.RESULTS20.com program, let me remind you about our next orientation dates for this life changing FREE WEIGHT LOSS CHALLENGE.

If you’re sick and tired of being sick and tired…
If you’re tired of nothing fitting you anymore…
If you want the “old” you back….

Then, I highly recommend attending one of our upcoming orientations by contacting one of our program coordinators below:

Arden and Howe Results Transformation Center: Email Janell   –  transformsac@gmail.com

Sacramento Folsom Blvd/Rancho Cordova:  Email Tom – tom@results24gym.com

West Sacramento: Email Chris –    westsacgym@gmail.com

OK, now here is the 2nd common trait of my most successful transformation clients.

They Surround Themselves with Like-Minded People

Your results and expectations are directly related to those people with whom you spend your time with.

If you’re trying to be fit, surround yourself with fit people, if you’re trying to increase your income then surround yourself with people who have higher income than you do.

They say the average income of one is the average income of their 5 closest friends.

I bet that holds true with fitness as well.

Get around those people who see you as you’ll be, not as you are.

You’re the average of the five people you spend the most time with.  If you’re trying to lose fat, then hanging around sedentary junk-food junkies isn’t going to work.

They’re more likely to bring you down than you are to bring them up.

Why does it work that way? It’s perhaps related to a concept known as “cultural para-stimuli.” Nobel laureate Victor Starling coined the term after conducting an infamous study on cats.

First, he took half the cats in the study and performed a type of brain surgery on them that made them act in bizarre, often self-destructive manners.

Then he put them in with the rest of the cats.

Did the crazy cats normalize their behavior to match that of the sane cats? Nope.

The normal cats adopted the crazy behaviors of the surgically brain-damaged ones.

Think of the self-destructive behaviors of your friends and family, the ones who overeat, don’t train, and otherwise damage their bodies through their lifestyles.

Do you bring them up, or do they drag you down? Chances are it’s the latter.

Most successful body transformations begin by surrounding yourself with fit people going after the same goals.  These could be friends who are at your level, or mentors and role models who pull you up to their level.

Either way, Relationships like these insulate you against the sort of negativity that comes from friends, family, and coworkers who aren’t on board with your quest for self-improvement.

Take-home lesson: The most successful people are those who surround themselves with others who have the same goals. Likewise, they remove themselves from the “crazy cats” that bring them down.

It is TIME to TRANSFORM,

Coach Matt

PS – Tomorrow  I will email you the 3rd trait of my most successful clients.
Don’t miss out.

PPS – Your chance to join in on Booty Bootcamp is also tomorrow!

Pre Register for the September FREE 20lb Challenge

Arden and Howe Results Transformation Center: Email Janell   –  transformsac@gmail.com

Sacramento Folsom Blvd/Rancho Cordova:  Email Tom – tom@results24gym.com

West Sacramento: Email Chris –    westsacgym@gmail.com

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Keys To Successful Body Transformations (Part 1)

You’ve seen the jaw-dropping before-and-after photos of our clients.

 

My business partners and I now have over 2000 before and after pictures, case studies and videos.

 

Chances are, you started training with the goal of transforming yourself from one extreme to another.

 

Sadly, these transformations happen relatively rare for most people.

 

Sure, most add some muscle, lose some fat, get stronger, feel better.
Nothing wrong with that. But very few make those head-turning, “holy s***!” transformations like
our clients with our life changing www.results20.com program.

 

Our clients literally MELT 20-50lb in 6 weeks. (Record for a man and woman is 59.5lb and 35.7lb respectively)

 

Speaking of our www.results20.com program our next weight loss challenge starts September 8th. If you’re interested in changing your life and getting it done once and for all, I highly recommend attending one of our upcoming orientations. Contact our Program Leaders at the location of your choice to make sure you’re one of our Next Transformers:

Arden and Howe Results Transformation Center: Email Janell – transformsac@gmail.com

 

Sacramento Folsom Blvd/Rancho Cordova: Email Tom -tom@results24gym.com

 

West Sacramento: Email Chris – westsacgym@gmail.com

 

So what are the secrets of those who do succeed?

 

I hate to quote Anthony Robbins here, so instead I’ll paraphrase him: Success leaves clues. People who’ve succeeded exhibit common traits.

 

Take 100 successful physique transformers, and I’d guess that 90 percent of them took similar routes to success.

 

There are no secrets, but there are patterns.

 

So what are those patterns? To get the answers, I talked to some of my most successful transformation clients.

 

My goal is to find out “what these successful clients have in common”

 

I asked one question: “What do people who make successful physical transformations all have in common?”

 

Here’s what they told me.

#1: They Become A#$holes … for a While

When you turn on the TV and come across a show about weight loss, you’ll see a lot of crying, hugging, and syrupy-sweet one-liners about having a positive attitude.

 

Well, heck. In the real world, successful people get pissed off.

Success story Gloria Rodriguez told me: “I didn’t like the way I looked, the way I felt, or the way I was leading my life. I was fat and it pissed me off.”

She said “Bad way to start your day when nothing looks good on you”

My other client Chris B knows the power of negative thinking.

 

Chris didn’t feel sorry for himself, and he didn’t stand in front of the mirror repeating positive affirmations.He got angry, and even unleashed some rage on his trainers. I know, I was there when it happened.

 

People who get angry and fed up with being out of shape always have the most amazing, lasting transformations.

 

They feel like they’ve got nothing left to lose, so they push themselves to extremes and keep coming back for more

 

Why does anger work? Here’s my take:

 

The human animal is a predator. He doesn’t track and kill his prey by kinda-sorta wanting it.

Achieving a goal isn’t a marathon; it’s a sprint. You have a short, intense window of opportunity to break bad habits and smash through obstacles.

 

Successful people share a willingness to get uncomfortable.

Now, how does a self-pitying whiner deal with discomfort? He quits. How does a guy who’s willing to be an a#$hole deal with it?

 

He gets ticked and fights through it. And he wins.

Anger isn’t the only socially unacceptable personality trait that comes into play.

“Significant change comes with getting a little selfish.

That doesn’t have to be a bad thing, although some of your friends and family may think so.

One Trainer even told me “My family thinks I am crazy, because I prepare my food and eat out of tupperware”

 

Even if it feels weird to set aside time for yourself and your own self-improvement, it’s the only way to pull it off.

 

You have to get a little selfish and take some of your time back. That allows you to avoid distraction while focusing so intensely on a single goal.

 

Another dickish trait common to physique success stories is a certain sense of superiority. You don’t have to hold the weak-willed people around you in contempt, but it helps to remind yourself that you’re stronger and more determined than people who skip workouts and succumb to the siren call of Dunkin Donuts or Krispy Kreme.

 

If you feel guilty about your newfound arrogance, remind yourself that it’s temporary. Use it, get what you want out if it, and then drop it like a bad relationship.

Take-home lesson: Positive changes often occur with the use of a negative attitude.

Being an angry, self-centered a*$hole with a superiority complex helps body transformers reach their goals. Just be sure to cut that crap out when you’re done.

 

Transforming Clients Lives,

Coach Matt

 

PS – Stay tuned as I will reveal the second “trait” of my most successful “transformers”. Later this week I will also reveal your chance to get in on two special programs, never before offered!

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JOIN THE RESULTS ROC-ERs in the ROC RACE

roc-er

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Busy Mom gets Amazing Results

On May 5, 1995 I married my high school sweetheart. A few months later we decided we were ready to become parents. What joy we had when we found out I was pregnant. And this is when it all started, my ups and downs with weight gain/loss. I gained 70+ lbs reaching an all time high of over 200 lbs. After giving birth I was stuck at 170+ lbs for years. Two years later I was pregnant again, blessed with our second child. In 2000 I gave birth to our third and 2004 our last baby girl.

Four pregnancies between 1995 & 2004 and roller coaster ride with my weight. I finally was down to 155 lbs. by 2013. I was “comfortable” with that, but deep down I wished I would lose those STUBBORN 20 lbs.

April, 2013 I joined Results the Training Gym in West Sac. Perfect spot as I work in the area. It’s just a short 4 min. drive. I immediately fell in love with the workouts and the coaches. However, three months of consistently working out 2-4 days a week I was not seeing any changes in the scale and/or my physic.

Then the day came, Coach Damian gave us a speech. He challenged us to change our eating habits by eating clean, no alcohol, no soda, no sweets, etc… a six week challenge in which he would help us along the way. Though I “only” lost 10 lbs on this challenge, it was the beginning of a new me./

Slowly I was getting healthier, stronger and confident. In September I ran my first 4 miles, without stopping! Thanks to my dance mom workout partner, Christina Low for convincing me that I can do it. Mind you, I couldn’t even run a mile without stopping to catch my breath. October I conquered Tough Mudder with my cousins and friends. The altitude and the cold wind kicked my ass but I didn’t quit. Crossing that finish line felt so amazing!!

Today, I’m down to 124 lbs. I’ve lost almost 10% body fat and close to 16 inches over all. Went from a size 10 (snug) to a comfortable SIX! Most importantly, I’m healthier and much stronger. At 40 years old I am in the best shape of my life! I love pushups, chin ups, Turkish get ups and burpees! Yes I said BURPEES. This lifestyle change has helped me be a positive role model for my children/family. A sincere thank you to all the RESULTS coaches, my family and friends for the invaluable support!!

NO EXCUSES!

Hortencia 150 dpi

Results20lb-28 Hortencia 2

Results20lb-27 Hortencia

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