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Results Coaching Weekly Newsletter 97- Body Facts

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.

*The more you know! The human body is by far the greatest fascination on the face of this earth, despite our expectation for continued precision in operation. The greater understanding of all the inner workings of the body, the deeper appreciation and responsibility for the care and upkeep of healthy function. Here are a ton of fun facts of the body, exercise, and health related understandings to spark your curiosity and appreciation for our vast system of systems. You never know when they may come in handy and inspire!

1. If all 600 muscles in your body pulled in one direction, you could lift 25 tons!


2. Underwater swimming is the ONLY time you should ever hold your breath while exercising.


3. A person breathes 7 quarts of air every minute.


4. In the course of a lifetime, a resting heart will have pumped enough blood to fill 13 supertankers!


5. You would need to drink a quart of milk every day for 3 to 4 months to equal the amount of blood your heart pumps in ONE hour.


6. If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.


7. If you’re always in a bad mood, then getting fit just may help. Regular exercise can enhance mood and overall well-being.


8. We are creatures of habit. The more you exercise, the more your body learns to BURN fat rather than STORE it.


9. The average person walks 70,000 miles during their lifetime.


10. If you are 25 lbs. overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.


11. Your heart rests between each beat. Over a normal lifespan, your heart stands still for about 20 years. Nuts!!!!


12. It takes only about 23 seconds for blood to circulate throughout your entire body.


13. For every hour of exercise you do, you could live two hours longer – even if you don’t start exercising until you are middle aged.


14. Exercisers can improve their performance by as much as 50% if they eat dark chocolate regularly. Give me some of that!


15. Exercise increases cardiac output(CO) throughout the entire body, improving oxygen delivery and removing toxins and waste from the body.


16. Someone who exercise regularly has a MUCH faster recovery time from surgery, illness and injury than someone who is mostly sedentary.


17. Not only does exercise relieve stress in a healthy and productive way, it also gives you a better quality of sleep which is ESSENTIAL for stress management.


18. Exercise can lead to clearer skin: regular exercise increases blood flow, which helps nourish skin cells and flush away impurities.


19. Cancer rates among exercisers have dropped by 10% and heart disease by 20%!


20. Physical activity sharpens memory: a study showed that running sprints improved vocabulary retention among healthy adults.


21. Exercising can help in addiction recovery by de-prioritizing cravings.


22. Exercise increases creativity levels: a single, intense gym session can boost creativity for up to TWO hours afterwards.


23. Exercise increases relaxation: for some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia.


1. If you are not a regularexerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.

2. By the time you have reached old age, you will have walked approximately 70,000 miles.

3. The best way to judge whether or not you are exercising at too high of an intensity is to see whether or not you can carry on a conversation. If you can’t, you may want to back off of the intensity just a little until you can.

4. Bodies are creatures of habit. The more you exercise, the more your body learns to burn fat rather than storing it.

5. No wonder your feet hurt – running puts four to seven times your body weight in pressure on your feet.

6. Regular exercise is linked to better sex, because it can improve body image, energy, self-esteem and overall fitness.

7. Dancing is a terrific and fun form of exercise that can improve cardiovascular fitness just like any other more formal type of exercise.

8. If you’re always in a bad mood, then getting fit just may help. Regular exercise can enhance mood and overall well-being.

9. The top three factors that determine whether or not you will stick to your exercise routine include having support, finding a workout that you like and knowing what you’re doing. Your recipe for fitness success just may be working out with a buddy doing something you love after having received formal education on how to do it.

10. If you have an inactive spouse, chances are that you will be inactive, too.

11. In spite of what you may have read, there is no “best time to exercise.” It turns out that the best time to exercise is when it works for you.

12. Women’s top three recreational activities are walking, aerobics and working out, while men’s top three are golf, basketball and walking.

13. Regular exercise can reduce the signs and symptoms of PMS.

14. Being dehydrated reduces exercise performance. Make sure you hydrate for peak performance during a workout.

15. Visualization can help to improve your workout. By visualizing yourself completing the exercise before you actually perform it, then you will be able to perform the exercise with more intensity and effectiveness.

16. Visualization of specific exercise actually causes the muscle synapses to fire as if you were performing the exercise. Does this mean that you can get all of your exercise in your mind? Not necessarily, but visualization can be a valuable part of your workout.

17. People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.


1. Laughing out loud reduce cortisol levels and improves your bone density

2. You cannot target fat loss
3. Exercising releases endorphins and makes you feel happier
4. It is far more expensive to eat healthier than to eat junk food
5. Approximately 80-82% of people on average that start a fitness program will quit soon after

6. Even if you’re ‘skinny’, you may still have a high body fat % which is unhealthy
7. When you run, your body puts 6 x the pressure on your feet (no wonder they get sore)
8. Recent studies have suggested that every time you go for a one hour walk your life expectancy increases by 2 hours
9. If you train with a partner you are far more likely to succeed
10. People that get sufficient vitamin D on average weigh far less than those that don’t
11. After the age of 30, women lose minimum 0.5% muscle mass every year
12. If your partner is active, you are 85% more likely to be regularly active also
13. On average, we breathe about 700 gallons of air every hour!
14. Studies suggest it takes 70 muscles in our body to speak a single word
15. The strongest muscle in the body is the heart
16. The more muscle that you have, it is said that the more calories you will burn at rest
17. Laughing out loud reduce cortisol levels and improves your bone density
18. Muscle does not weigh more than fat, it is simply more dense
19. Exercise a stimulant for the nervous system and improves mental health
20. Exercising in the morning will make you more energised for the rest of the day.



  • Only one in three children are physically active every day.
  • Less than 5% of adults participate in 30 minutes of physical activity each day;2 only one in three adults receive the recommended amount of physical activity each week.3
  • Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.4
  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.5
  • In 2013, research found adults in the following states to be most likely to report exercising 3 or more days a week for at least 30 minutes: Vermont (65.3%), Hawaii (62.2%), Montana (60.1%), Alaska (60.1%). The least likely were Delaware (46.5%), West Virginia (47.1%) and Alabama (47.5%). The national average for regular exercise is 51.6%.6
  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).7
  • Nationwide, 25.6% of persons with a disability reported being physically inactive during a usual week, compared to 12.8% of those without a disability.3
  • Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance.5
  • Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.22
  • 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.23
  • Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.24


  • Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat.2
  • Americans eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products, and oils.2
  • About 90% of Americans eat more sodium than is recommended for a healthy diet.8
    Reducing the sodium Americans eat by 1,200mg per day on could save up to $20 billion a year in medical costs.8
  • Food available for consumption increased in all major food categories from 1970 to 2008. Average daily calories per person in the marketplace increased approximately 600 calories.2
  • Since the 1970s, the number of fast food restaurants has more than doubled.2
    More than 23 million Americans, including 6.5 million children, live in food deserts – areas that are more than a mile away from a supermarket.9
  • In recent years, nearly 15% of American households have been unable to acquire adequate food to help meet their needs.2
  • In 2008, an estimated 49.1 million people, including 16.7 million children, experienced food insecurity (limited availability to safe and nutritionally adequate foods) multiple times throughout the year.10
  • In 2013, residents of the following states were most likely to report eating at least five servings of vegetables four or more days per week: Vermont (68.7%), Montana (63.0%) and Washington (61.8%). The least likely were Oklahoma (52.3%), Louisiana (53.3%) and Missouri (53.8%). The national average for regular produce consumption is 57.7%.6
  • Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2–18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.27


  • Data from 2009-2010 indicates that over 78 million U.S. adults and about 12.5 million (16.9%) children and adolescents are obese.11
  • Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese.12
  • Overweight adolescents have a 70% chance of becoming overweight or obese adults.13 14
  • For children with disabilities, obesity rates are approximately 38% higher than for children without disabilities. It gets worse for the adult population where obesity rates for adults with disabilities are approximately 57% higher than for adults without disabilities.15
  • Obesity Then and Now2
    • Prevalence of obesity for children ages 2 to 5 years – doubled
      • Early 1970s: 5%
      • 2007-08: 10%
    • Prevalence of obesity for children ages 6 to 11 years – quadrupled
      • Early 1970s: 4%
      • 2007-08: 20%
    • Prevalence of obesity for children ages 12 to 19 years – tripled
      • Early 1970s: 6%
      • 2007-08: 18%
    • Percentage of obese adults – doubled
      • Early 1970s: 15%
      • 2007-08: 34%
    • States with an adult obesity prevalence rate of more than 25%:
      • Early 1970s: Zero
      • 2007-08: 32
  • Nearly 45% of children living in poverty are overweight or obese compared with 22% of children living in households with incomes four times the poverty level.16
  • Almost 40% of Black and Latino youth ages 2 to 19 are overweight or obese compared with only 29% of White youth.16
  • Obesity among children in the United States has remained flat – at around 17% – in 2003-2004 and 2011-2012.25
  • Between 2003 and 2012, obesity among children between 2 and 5 years of age has declined from 14% to 8% – a 43% decrease in just under a decade.25
  • Obesity rates in children 6 to 11 years old have decreased from 18.8% in 2003-2004 to 17.7% in 2011-2012; obesity rates for children 12 to 19 years old have increased from 17.4% to 20.5% in the same time period.25

Human and Financial Costs of Obesity

  • Obesity-related medical conditions cost our nation nearly $150 billion every year and account for 16 to 18 percent of our total healthcare costs (1 in every 6 dollars spent).17
  • Projections estimate that by 2018, obesity will cost the U.S. 21 percent of our total healthcare costs – $344 billion annually.18
  • Those who are obese have medical costs that are $1,429 more than those of normal weight on average (roughly 42% higher).19
  • The annual cost of being overweight is $524 for women and $432 for men; annual costs for being obese are even higher: $4,879 for women and $2,646 for men.20
  • Obesity is also a growing threat to national security – a surprising 27% of young Americans are too overweight to serve in our military. Approximately 15,000 potential recruits fail their physicals every year because they are unfit.21
  • The medical care costs of obesity in the United States are staggering. In 2008 dollars, these costs totaled about $147 billion.26


1. The average red blood cell lives for 120 days.


2. There are 2.5 trillion (give or take) of red blood cells in your body at any moment. To maintain this number, about two and a half million new ones need to be produced every second by your bone marrow.That’s like a new population of the city of Toronto every second.
3. Considering all the tissues and cells in your body, 25 million new cells are being produced each second. That’s a little less than the population of Canada – every second !
4. A red blood cell can circumnavigate your body in under 20 seconds.
5. Nerve Impulses travel at over 400 km/hr (249 mi/hr).
6. A sneeze generates a wind of 166 km/hr (100 mi/hr), and a cough moves out at 100 km/hr (60 mi/hr).
7. Our heart beats around 100,00 times every day or about 30 million times in a year.
8. Our blood is on a 60,000-mile journey per day.
9. Our eyes can distinguish up to ten million colour surfaces and take in more information than the largest telescope known to man.
10. Our lungs inhale over two million litres of air every day, without even thinking. Their surface area is large enough to cover one side of a tennis court.
11. We give birth to over 200 billion red cells every day.
12. When we touch something, we send a message to our brain at 124 mph
13. We exercise at least 36 muscles when we smile.
14. We are about 70 percent water.
15. We make around 1 to 1.6 litres of saliva a day.
16. Our nose is our personal air-conditioning system: it warms cold air, cools hot air and filters impurities.
17. In one square inch of our hand we have nine feet of blood vessels, 600 pain sensors, 9000 nerve endings, 36 heat sensors and 75 pressure sensors.
18. We have copper, zinc, cobalt, calcium, manganese, phosphates, nickel and silicon in our bodies.
19. It is believed that the main purpose of eyebrows is to keep sweat out of the eyes.
20. A person can expect to breathe in about 45 pounds of dust over his/her lifetime.
21. There are more living organisms on the skin of a single human being than there are human beings on the surface of the earth.
22. From the age of thirty, humans gradually begin to shrink in size.
23. Your body contains enough iron to make a spike strong enough to hold your weight.
24. The surface area of a human lung is equal to that of a tennis court.
25. Most people have lost fifty per cent of their taste buds by the time they reach the age of sixty.
26. The amount of carbon in the human body is enough to fill about 9,000 ‘lead’ pencils.
27. One square inch of human skin contains 625 sweat glands.
28. When you blush, your stomach lining also reddens.
29. The human body has less muscles in it than a caterpillar.
30. If you could save all the times your eyes blink in one life time and use them all at once you would see blackness for 1.2 years!
31. The life span of a taste bud is ten days.
32. It’s impossible to sneeze with your eyes open.
33. Give a tennis ball a good, hard squee ze. You’re using about the same amount of force your heart uses to pump blood out to the body.
34. The aorta, the largest artery in the body, is almost the diameter of a garden hose.
35. Capillaries, on the other hand, are so small that it takes ten of them to equal the thickness of a human hair.
36. Your body has about 5.6 liters (6 quarts) of blood. This 5.6 liters of blood circulates through the body three times every minute.
37. The heart pumps about 1 million barrels of blood during an average lifetime – that’s enough to fill 2 oil super tankers!
38. Babies start dreaming even before they’re born.
39. Humans are the only primates that don’t have pigment in the palms of their hands.
40. 10% of human dry weight comes from bacteria.


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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Fitness After Dark!


Join us for the latest installment of Fitness After Dark Results Transformation Center. The lights will be down and the heart rates will be UP! You don’t want to miss a workout, party and a chance to win all rolled up into a great night of fun!

Save the date, July 11th for Fitness After Dark!

Address: 1512 Howe Avenue Suite B, Sacramento, California 95825
Phone: (916) 864-3348

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Results Coaching Weekly Newsletter 95- Posture Body and Mind

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.


Cheer up, sit up. Sit up, cheer up! This week’s talk is as old as your parents sternly patting you on the back side saying, “sit up right.” Who cares, right!? Turns out there are many reasons for their telling you so. With the roar of the technology age our posture is now more important to consider and protect than ever. The human body, adaptive as it is, evolved over millions of years from dragging knuckles on the ground, to planet dominating upright creatures. We are now seeing the increasing prevalence in the down slumped posture of spine, shoulders, neck and head. We can talk endlessly about chair like postures, technology hunches, and scooter bound seniors that are the very real impending likelihood given the trend of this millennium. Not only does this trend post a physical threat to our body’s independent upright structure and locomotive patterns, turns out there is great evidence relating our posture to moods, and moods to postures.

Hands down, we function best upright. Poor posture is stress on the body in so many interrelated ways, and just as much a stress on the psyche. Most commonly we see the forward head posture (ear forward of the shoulder, rather than directly over) as a result of being stuck at in front of computers and small print for hours and hours on end each day. For every inch of forward shift, the head gains 10 pounds in stress to the upper back and neck muscles. Goodness! No wonder shoulder, neck, and back pain on top of the headaches. Literally! Rounding of the shoulders and uneven/unlevel hips are also very common misalignments of the body responsible for extra stress on the frame and orientation.

We must remember to consider the science in itself of body language. We communicate -both consciously and subconsciously- the mental state and emotional processing through our posture, movements, demeanor and behavior of contracting and relaxing muscles. In this sense there is a fascinating link, or two way street so to speak, of how not only how our emotions control our posture, but how to affect our emotions with our postures. Everyone pretend sad. What do we do? Slouch. Now, play proud. You stand tall, shoulders pull back, head upright and neutral in spine, chest open and outright. Just as our emotions affect how we orient our postures, science digs further to show the inverse relationship of engaging in “happy movements” to sway moods upright.


Much of the corrective action is interrelated; stemming from the pelvis and rib cage area, not just the head, neck and shoulders.  It is fair to say we should establish a consciousness of our positioning throughout the day, and so too devote daily time to exercises and “happy movements” to promote the upright and shine bright postures that we function best with.  Sit upright, minimize awkward/asymmetrical sitting, standing, and lying positions.  Of course we all know to stretch more, move regularly, routinely release tension via foam roll, and we all can continue to learn new adaptive patterns according to our body’s natural tendencies and postures.

Pain and discomfort are no accident. Listen to your body letting you know of the extra stress, and by all means this is why your coaches are here to offer up expertise in maximizing the potential of body and mind.


The Science Behind Posture and How It Affects Your Brain

By Belle Beth Cooper





I’ll confess up front: I have terrible posture. It’s been bad since I was in high school at least, and probably for even longer than that. It’s one of those things I keep in the back of my mind as something I know I should do, but never get around to, like eating more vegetables and sending more postcards.

The way we stand, sit, and walk, actually has more longer reaching implications on our mood and happiness than we thought. The latest studies reveal it:

Shaking Your Head Will Affect Your Opinion

Body language is closely related toposture—the way we move our bodies affects how others see us as well as our own moods and habits. In terms of scientific research, the two overlap quite a bit. This isn’t too surprising, but how our posture and body language affect our thoughts is.

Fix Your Posture with This Animated Guide to Si…

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For instance, a study at Ohio State University in 2003 found that our opinions can be subsconsciously influenced by our physical behavior. Here are two fascinating examples:

  • When participants in the study nodded in agreements or shook their heads to signal disagreement, these actions affected their opinions without them realizing.
  • The same study also showed that when participants hugged themselves, they were sometimes able to reduce their physical pain.
Dutch behavioral scientist Erik Peper has done extensive research into this area, as well. He regularly makes participants in his classes stand up and stretch, for similar reasons why exercise has been linked to happiness, like here:
Here are three fascinating things that happened once our posture changes:
  1. For example, when we sit up straight, we are more likely to remember positive memories or think of something positive in general, according to this experiment.
  2. Another insight was that if we skip during breaks, we can significantly increase our energy levels. A slow, slumped walk on the other hand, can do the exact opposite and drain us of our energy.
  3. The study also found that those who were most affected by depression before the study found their energy drained more than others.
So Erik Peper is convinced (and I am, too) that we should keep a careful eye on our posture and body language—lest it bring us down without us realizing.

Posture Changes Our Hormones

When we talk more broadly of body language, as opposed to good posture, we can actually see the affects it has on relationships right throughout the animal kingdom. In particular, body language is used to express power, through expansive postures (i.e. spreading out your limbs and opening up your body) and large body size (or the simple perception of large body size).
You might know about Amy Cuddy’s famous Ted Talk and her incredible insights on how posture changes our hormone levels. Well, some even more recent studies took this even further. A study by researchers from Columbia and Harvard Universities showed that body language symbolizing power can actually affect our decision-making, subconsciously. The researchers measured the appetite for risk of participants in either expansive, powerful poses, or contricted poses (occupying minimal space, keeping limbs close to the body). Those in the powerful poses not only felt more powerful and in control, but were 45% more likely to take a risky bet.
Plus, the study used saliva samples to prove that expansive postures actually altered the participants’ hormone levels—decreasing cortisol (C) and increasing testosterone (T):
This neuroendocrine profile of High T and Low C has been consistently linked to such outcomes as disease resistance and leadership abilities.
So clearly, our posture has more to do with our minds we might have thought. And in fact, it seems like our bodies come first—when we alter our posture and body language, it subconsciously influences ourthinking and decision-making.
So if you want to take advantage of these proven benefits to live a healthier and happier life, where should you start? We know that there is a large amount of different areas that can be painful when we have bad posture. Here’s just a short list of them:



Unfortunately there’s not a whole lot of research into how exactly to adopt good posture—a lot of what we know tends to come from being told to “sit up straight” as children. A study in 1999, however, found that sitting at an angle of 110-130 degrees is optimal for spine comfort, and another in 2007showed that leaning back at 135 degrees is ideal for preventing back strain.7


Not only is a position like this difficult to measure and maintain (do you know precisely what angle you’re sitting at right now?), not everyone agrees. The team atLUMOback have created a posture sensor that you can wear around your waist during the day to help you develop better posture. The device watches for slouching and shifting to the side, and vibrates to remind you to sit up straight.
The team, which includes a doctor and a data scientist (as well as a medical advisor), doesn’t advise the leaning-back position for your workday. Instead, they maintain firstly that “the best posture is always the next posture,” or in other words, always keep moving:
We know that many of us have jobs that do require us to spend time working at desks, so knowing how to sit and stand with good posture is certainly important and beneficial to one’s health and well-being. That said, the human body was built to move, not spend 8 hours at a computer.
Here’s an image from the study that promotes leaning back at 135º:
As the LUMOback team points out, while this is beneficial for your lower back (if you manage to keep it straight), your upper back and neck will suffer if you try to maintain this position while working.
In an office setting, you’re likely to have to crane your neck to see your computer screen and strain your upper back and shoulders to reach a keyboard. Thus, any potential lower back benefits of a reclined position are outweighed by the negative impacts on your upper back and neck.
For now, I’m going to give sitting up straight a go. If nothing else, at least I know it will probably put me in a good mood!
-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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Be Inspired – A Real Life Story featuring Results Member Chris White

Last summer I took my two grandsons to Legoland. At a boat ride, I watched an overweight mom struggle to fit into the seat with her son. That used to be me…I can distinctly remember taking my children snow tubing at Soda Springs and being so heavy that the tube sunk in the snow instead of sliding downhill. I sat on a bench all day while my boys had fun.


I’ve always been overweight. In my late-30s, I went through a tough divorce, being a single mother, two years of unemployment and bad jobs. I buried my problems with food and became an obese, unhealthy, unhappy single mother. I knew I needed to break the cycle of feeding my unhappiness, and was sure there was a secret to losing weight that didn’t require much effort and wouldn’t cause pain.

Pic 1 disney


I switched to diet soda and reduced-fat potato chips. I ate a big salad with dressing for dinner. I joined a gym and went a couple of times. I tried Weight Watchers, Atkins, South Beach, Slim Fast, Alli and every other quick fix that came along. And I was still fat.

Pic 2 diving


I sought out stories about people who lost a lot of weight hoping to learn the secret, but they all said the same thing, “It’s a lifestyle change.” I rolled my eyes as I sat in size 28 jeans eating a bowl of light ice cream. Lifestyle change. Please.

pic 3 Halloween


Then, in my mid-40s, the day came. You know the day…the one where you are fed up with yourself and done with excuses. I decided that I wanted to be thin. I stopped buying junk food—not even for my sons—and we all started eating sensibly. We all went for walks and bike rides together. I dropped 80 pounds and was wearing a size 16. It was a big change, but I wasn’t thin.

Pic 4 size 16


I started going to Curves. I barely moved when exercising because it hurt and justified eating more because I was exercising. I gained 12 pounds in the first three months. I readjusted my dieting and started pushing myself at the gym. As I gained muscle, exercising hurt less. Before long, I was in a size 12. A smaller size than I wore in high school.


By my 50th birthday I was down to a size 10 and one day noticed my tricep flexing. Who knew I had triceps? They’d been buried under flab since I was a kid. It motivated me to work with a personal trainer and I was delighted to watch jiggling fat turn into muscle. And to see size 10 turn into size 8. Well on my way to being thin.

Pic 5 Size 10


Then I tore three of the rotator cuffs and my bicep while fishing. It took 17 pins to put the muscles and tendons in my right shoulder back together.

Pic 6 Fish


For months I was confined to a chair while my shoulder healed. I gained 15 pounds and was devastated. I could see the fat girl coming back. As the pins took root, I eased back in exercising and started working with Kami, who was also recovering from an arm injury. I was so concerned that my arms were becoming like jelly that I didn’t notice all the lower body and core work that Kami had me do turned my abs from Pillsbury doughboy to sculpted.


When Kami started working at Results, she encouraged me to join. My right arm was weak and had no range of motion; it was a T-Rex arm. The workouts were really tough I’d get discouraged with my limitations, sometimes to the point of tears. I was self-conscious about doing modified exercises and embarrassed that I couldn’t keep up with others. When we ran laps, I was the last one in the door. Support and encouragement from the coaches and the 6:30am team kept me going, though, and soon I realized that the only person I should measure to was me. Could I do more than I could last week? Soon, could raise my right arm over my head.

Pic 7 Arm



I could feel my body changing, too. Clothes fit differently, my endurance was increasing and it seemed that every week I could do something that I couldn’t do before, in and outside the gym. I finally felt I was on the way to being thin.


During the Eat Clean challenge, Hortencia posted a meme about the difference between being thin and feeling strong. I’ve been so focused on thin that I didn’t notice much stronger my muscles are. It’s more than being about to lift weight with my T-Rex arm. I’m aware of a strong core when my back doesn’t hurt after standing all day, or when I wave and my bat wings don’t flap. My resolve is stronger, too, to do one more rep when I’m tired. I have stronger willpower to choose healthy food when I really want Ruffles. And my self-image is stronger…I am not defined by a clothing size.

photo 3

photo 1


As I watched the woman at Legoland give up on riding in the boat with her son, I had a stab of regret that I waited so long to get into shape. How many times were my sons disappointed that I sat on the sidelines while they played? My grandchildren are never going to know that woman, though. When we got in our boat, we had plenty of room for three.

Pic 8 Legoland

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Results Coaching Weekly Newsletter 94 – Train Cool

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.


Here is to all of you who sometimes wonder why.  Why water?  And when, and how much?  Gosh, some days you just can’t get enough, and others we just don’t get enough in.  Especially with that blast of triple digits swelter last week it is important to talk about how to adjust and anticipate the heat for continual optimum performance, safety, and results.  Sweating is the body’s number one way of removing heat to prevent overheating of our core temperature and brain.  Typically when the body and brain temperature the body reach 104 degrees it will shut down, or will voluntarily choose to discontinue performance soon there before.  Things like heat stroke and heat exhaustion are malfunctions of the regulating systems.  So how is it we manage this fine balance of core body temp given our environment, metabolism, sweat and cooling, dehydration and blood volume?  Surely the external environment factors into just how quickly core temperature rise, and resulting performance is diminished.  Here are more tips to better prepare for keeping up with up and coming hot workouts to make the most of them.


The body is proven by science to perform better for longer in cooler temperatures than in hot and humid extremes; not to say by any means that it is unsafe to exercise in the heat.  Number one, you know your body’s limits, be safe.  Don’t let that stop you from living though.  For those of you looking to get out on the weekends and enjoy a bike ride, run along the river, league softball play, wailing on some balls across the tennis court- learn to function best in your given environment and love living this summer.  Proper hydration, as we’ve always heard, is key to regulating the body’s internal temperature when adjusting for rises in metabolic rate and external heat related influx. For those who sweat excessively and have trouble in the heat, hyper hydration methods before exercise may be helpful.  Most intriguing techniques for delaying core temperature rise and performance decline are purposeful pre cooling prior to activity.  Low tech variations are as simple as jumping into an ice bath before game time- research proven to improve performance in heat.


Water and Electrolytes:


A fine balance of water, salts and mineral are needed to continue to water volume and cell function in the entire body.  Sweat cooling mechanisms will result in a loss of both water and salts.  It is important to have both in place before, during, and after activity.  For those of you active beyond an hour supplementing and replacing carbohydrates and electrolytes is a must.  As always, be mindful of what your demands are for carbohydrates and calories along with those electrolytes.


Best hydration before.  When the body sends the thirsty signal, you are already dehydrated. ACSM recommends you drink 16-20 ounces of water, and/or electrolytes 4 hours before and an additional 8-12 ounces 15 minutes before activity.


During: Recommended 3-8 ounces every 15-20 minutes when planning for less than an hour worth of work.  Beyond an hour of consecutive exercise it is best to replace not only water but carbohydrates (5-8%) and electrolytes with supplement or drink for your every 15-20 minute mark.


After:  Much of the rehydration process depends on the degree of dehydration resulting of the activity.  To get all scientific about it you can weigh yourself before and after to assess sweat loss to calculate fluid demands.  The ACSM general guideline is to drink 20-24 ounces of fluid per pound lost in the following 2 hours for recovery.


Too Much Water- Hyponatremia, or water intoxication. While water intoxication is an rare reached extreme, fluid balance of electrolyte and minerals to water ratios can be offset with too much water at one time.  Also, a true hydration is hard met with increases in urination frequency.


Alcohol and too much caffeine can also increase rate of dehydration.


Moisture wicking clothing will help cool body more effectively.


Choose times of the day with lesser temperatures and increased breeze.


Below is a very insightful article sent in this week by one of you the people as a curious explanation of how we as humans adapt to heat.  Move core cool my friends!


6 Essential Strategies Revealed by the Science of Hot Weather Running

By John Davis

It was nearly eighty degrees in Minneapolis yesterday.  Beautiful weather if you’re just enjoying a walk, but downright sweltering if you are trying to get a run in.  Temperatures were much the same in the rest of the country: it seems we’ve vaulted from a mild winter into the heat of summer, and you’ve probably been feeling the heat on your runs too.

So, today we’ll look at some of the science behind running in the heat and try to divine some recommendations from our findings, or at least figure out how long it will take to get used to hot weather.

The science of running in the heat

Body temperature and heat removal

Why is running harder when it’s hot out? It all comes down to thermal regulation, as demonstrated in a widely-cited 1999 study by José González-Alonso and his coworkers at the August Krogh Institute in Denmark.1

The researchers conducted two separate experiments examining different aspects of heat regulation: body temperature and heat removal.  In the first experiment, seven cyclists performed a ride to exhaustion at a predetermined effort in a hot laboratory.  Before the ride, the cyclists were either “pre-heated” or “pre-cooled” in water baths for 30 minutes.  The experiment was repeated three times, so each cyclist had started a trial with a body temperature of 96 °F (pre-cooled), 98 °F (control: no bath), and 100 °F (pre-heated).  The cyclists then rode at 60% of their maximum effort (as monitored by oxygen intake) until exhaustion, all while having their internal temperature measured using a probe in their throat (positioned there so as to be close to the brain).

As we might expect, the pre-heated cyclists did the worst, followed by the control group, and finally the pre-cooled cyclists, who were able to bike the longest.  Interestingly, they all became exhausted at nearly the same internal temperature: about 104 °F.

In the follow-up study described in the same paper,1 four cyclists (who were notpre-heated or cooled) cycled another trial to exhaustion in the heat while wearing specially-made jackets which had a large volume of water (either hot or cold) pumped through them continuously.  These jackets either increased or decreased the rate of heat removal from the athlete’s core.

Again, as we might expect, the subjects who were cooled by their jacket lasted significantly longer than the subjects who were heated.  But again, whenever they reached 104 °F, the riders elected to stop.

So it seems that the drop in performance associated with exercising in the heat is a form of “central” fatigue.  That is, it’s not so much that the muscles themselves are getting tired prematurely; the body is actively moderating the rate of exercise when it starts to get too hot, probably to protect the brain from thermal damage. But people don’t (usually) suddenly stop running because of the heat—they just slow down.  What’s going on there?

How does the body control heat buildup during exercise – and what happens

Important differences happen in a time-trial setting (as opposed to a work-to-exhaustion setting), as highlighted by a 2004 study by Tucker et al.2  His study examined cyclists completing a 20km time trial in a lab either at 95 °F or 59 °F.

Predictably, the hot conditions resulted in slower times and higher internal temperatures.  Peak internal temperature was the highest at the end of the ride, reaching 100 °F in the cool condition and 102 °F in the hot condition.  But, most revealing was the pacing: the subjects in the hot time trial went slowerfrom the start.  The authors interpreted this as showing that the body has an “anticipatory” strategy for controlling heat buildup—that is, your performance is impaired even before you reach a “critical temperature.”

This conclusion has been criticized because Tucker et al. measured rectal temperature, not esophageal temperature (which apparently can fluctuate more rapidly than core temperature, and is better correlated with brain temperature), but regardless, it proves an important thing for us:working out in the heat is not inherentlydangerous, provided you listen to your body.  The current theory is that, in mostcases, the brain will pace the body (or just force you to give up) to stay within an acceptable heat range, and that cases of heat exhaustion and heat stroke are a failure of this mechanism (which occurs for reasons unknown as of yet).

How long does it take to adapt to running in the heat

That leaves us with one topic unexplored: adaptation.  One of the reasons you’ve probably been feeling the heat recently is the fact that you haven’t been exercising in hot weather for several months.  It’s well-demonstrated that adapted runners handle the heat better, mostly by getting their heat-regulating mechanism like sweating up and running sooner.  But how long does it take to get adapted to the heat?

A 2008 study by Sandström et al.3addressed this issue by monitoring changes in an ultramarathoner’s blood during a 15-day heat adaptation period prior to a race.  The researchers used heat shock protein 70, a blood marker that correlates with heat adaptation.  The ultramarathoner had his blood tested every day of the 15-day taper.  The results showed an initial boost in protein levels during the first five days of the taper, followed by a flat period of a few days, and then a slower, steady increase through the end of the study.

Since Hsp70 levels were still increasing, the researchers concluded their study wasn’t long enough! Full heat adaptation appears to take upwards of two weeks, even though there’s a strong response in the first few days.

Now, this study was only done with onesubject, so your own adaptation pattern may vary, and we’ll have to wait on further studies using this method of measuring heat adaptation.

What you can learn from the science

We’ve seen that heat can be a significant detriment to your performance.  No matter which way you look at it, the body does not do well when its core temperature increases past a certain point.

  • While it’s reasonably safe to go for a run or line up for a race even when it’s hot out, you also need to listen to your body and be honest with yourself. You’re not going to be able to run the same pace when it’s 85 degrees out that you can when it’s 65. To help you determine how much the heat will effect your running performance, we’ve created a simple calculator for you.
  • As you’ve undoubtedly been told, staying hydrated is a critical component to keeping the body cool and replenishing the water and electrolytes you sweat out. To make determining your hydration needs easier, we’ve created this simple sweat loss calculator for runners. For more tips on when and what to hydrate with, you can also read our summer hydration article.
  • If you’re a runner who sweats excessively or who has major issues running in the heat, you can also try a technique called “hyper-hydration“. Hyper-hydration involves using nutritional supplements to store extra water, which will help keep you hydrated longer should you be a heavy sweater.
  • González-Alonso’s two studies give us a clue as to how to overcome the heat too: try to stay cool for as long as possible! Pre-cooling before a race or hard workout is a scientifically proven method to help improve performance in the heat. My college coach used to have the team douse ourselves in ice-water before the start of a hot race—you can do this too as a low-tech alternative to González-Alonso’s water-cooling jacket and “pre-cooling” baths.
  • You can also probably curtail your warm-up a bit on hotter days, since you don’t want to elevate your core temperature prematurely. You can try implementing a dynamic warm-up such as a lunge series or active isolated stretching, which take less energy, but still loosen up your running muscles. You can find these routines as part of ourstrength training for runnersguide.

Finally, you can take comfort in the fact that, while heat adaptation may take a period of several weeks, early evidence indicates that you’ll see a strong boost in adaptation within five days or so of exercising in hot weather.


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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Results Gym Youth Fit Camp!



Hey Results Fit Fam,

What a hot weekend it was! Looks like the Summer is here and it is time to really increase that daily water intake and watch your hydration levels (especially after workouts!)


Now that it’s summer time, we realize a lot of our Results Fams have kids at home. My kids are at home and I am trying to keep them plenty occupied this summer like I am sure you are.


The Team has been talking about launching our Results Youth Fit Camp for some time now. Your chance to get your kids more healthy and fit is here!
The program will be facilitated by Coach Keali’i Forsberg, B.S. Kinesiology, NSCA – Certified Strength and Conditioning Specialist, and Head Program Design Coach for Results Gyms


The Results Youth Fit Camp Program
6 Week Fitness Program for Youth 12-15 years old
Monday June 16th through July 24th


Results Youth Fit Camp includes:

  • Pre and Post Program Assessments in key fitness areas including
  • Body Weight
  • Strength Testing
  • Performance Testing (tested throughout and end of program)
  • Coach Keali’i will teach student athlete participants to
  • Explore dynamic warm-up strategies
  • Focus on strength development of fundamental movement
  • Utilize a variety of tools and techniques to develop core integrity, balance, agility, and conditioning for total body integrated performance


Participants can expect to utilize their acquired skills to lead into application for lifelike and sports like performance movements.


Recovery and injury prevention techniques will be overviewed throughout the program.


Results Training Gym West Sacramento
109 15th Street, West Sacramento, CA 95691
Monday & Wednesday 12 noon


Results the 24 Hour Gym
8345 Folsom Blvd, Sacramento, CA 95826
Tuesday and Thursday @ 3:00pm


Choose between 2 or 4 sessions per week
($179 12 Sessions or $329 24 Sessions)

– 2 x a week https://www.clubready.com/getstarted/431/162977/

– 4 x a week https://www.clubready.com/getstarted/431/162978/


If your goal is to give your kids more confidence, better prepare them for sports, or just work on overall body awareness and confidence, you do not want to miss this program.


You’ve experienced the benefits of Results Team Training, now give your child(ren) the same opportunity!


We will need to limit the total participants in the program, so be sure to enroll today.


Making a healthy investment in your child this summer will help build and maintain healthy habits for a lifetime. Remember The American Academy of Pediatrics, recommends that youth participate in daily moderate-to-vigorous physical activity for at least 60 minutes!


We are looking forward to working with our student athletes this summer and making our entire fit family stronger and healthier!


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Happy Thanksgiving, From Coach Keali’i and the Results Training Team

As a Coach at Results I am ever searching for ways to enhance the experience of each member and  continue to excite a 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. 

“The best things in life are worth waiting for, fighting for, believing in, and never letting go of.”  – Unknown
I think it should be safe to say that each generation views the younger as having life much easier and even handed to them on a silver platter at times.  We have all heard the story of having to walk to school uphill in the snow, both ways, barefoot.  The lesson here to be told is when you have to work hard for something, it becomes much more valued and appreciated.  My grandfather imparted this hard knocks lesson to me when I was a child.  I remember helping him one morning, as the summer’s usual, from early morning harvest to delivery of the 2 ton cabbage order.  The treat upon delivery was we got to go out to do weekly grocery shopping, pick up lunch,  and stop by the nearby local frozen goody shop.  Load me up with a bulky, wet, 60 pound bag of heads in the cold morning dew- and I will load that truck and tractor through knee high soil and rotting cabbage to get that satisfaction of Papa’s approval and the 5 minute gratification of that frozen treat.
It did not take long for this reward system to accelerate the slippery slope, as the true lesson was not quite learned.  I figured, I show up and deserve a reward.  Wrong sonny. It was on one of those very same days of recourse I found myself looking up at a row of glistening hand made ukulele, made of beautiful koa wood.  To my understanding at the time, I figured I was a good kid, I showed up and worked today, he loved me and so my papa should buy this ukulele for me.  For that entire summer I learned the lesson of value.  He promised from then on to pay me for time spent in the fields; and with that money he would generously match my contribution to one day buy that coveted Kamaka Ukulele high up on the Longs Drugs  Store shelf.  Let me tell you expectations increased when money was on the line, but I still have that very same ukulele to this day in it’s case like brand new, mint condition.  Earned it, valued it, and took great care of it.
How many friends or family members have we seen with the entitlement mentality, expecting, and even demanding of more or better- only to be disparaged.  We see it now with kids in middle school and high school on their 5th and 6th iphone because they’ve either been broken or lost.  Of course, how could we not see and desire bigger and better in the culture we now live in brimming with reality TV. stars, credit cards, and plastic surgery?  The great of today is no longer of value, or outdone, come tomorrow.  Or as our grandparents would say, “kids these days don’t appreciate anything.”  It is about time we take time to slow down and recognize all that we should be grateful for.  The only shame is that we devote just one day a year to articulate our prevailing appreciation for all things great and small.
The first Americans, or pilgrims as we know them today, took days of religious fasting and followed by a harvest feast to give thanks each year; that they survived their Mayflower passage, the New England elements, the natives, and were able to cultivate a crop.   George Washington later proclaimed a related day to acknowledge gratitude of the ending of the American Revolution and beginning of our country.  Abe Lincoln declared the official U.S. holiday as we know it today at the height of the Civil War.  His urge was for Americans to pray God, “commend to his tender care of all who have become widows, orphans, mourners, and sufferers in the lamentable civil strife…[and to] heal the wounds of this nation.” And so officially we celebrate the last Thursday of November our day of Thanksgiving.
Most of us do not know such trials of civil strife or struggle to weather foreign season without provisions.  How grateful we should be that we can fill up gas in our cars, drive down the freeway to the store, buy a slaughtered and cleaned turkey, swing by Starbucks for an iced latte, turn a knob and cook that bird full of our favorite dressings, and sit around a warm table of mixed company to share the many blessings we truly appreciate in life.  In Hawaii we have a saying- Ho’omaika’i I Ka Mea Hiwahiwa; being grateful, and thereby making better that which you appreciate.  As hard as life may be, seek out and recognize the many things to be grateful for.  Family, health, education, a job, the roof over your head, warm bed, food on the table, clean air to breath, fresh water to drink, a shoulder to lean on, an ear to call out to, your sanity… these are some of the many reasons to give thanks.  Your Results family of staff, coaches, and teammates are sure to be included in on that list as well.  Those hard earned pounds down are just another way to show our appreciation for our bodies and the value of the life we live.  Thank you all for your continued trust in your coaches, transparency in the process, support and encouragement of your teammates, and always battling beyond the burn and sweat for the best you yet.  Hau’oli La Ho’omaika’i!

The Dalai Lama, when asked what surprised him most about humanity answered:

“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

-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 this found passion and now share the insight and lifestyle to include the lives of those you spend time most with. 
Your Coach in Health, Keali’i
For More on Thanksgiving History:


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Results Training 6 Week Transformation Program

These clients decided that they were ready for a change and made a big commitment to themselves and their health. Results the Training Gym offered a one of a kind transformation program and these clients took us up on the challenge. A complete program including meal planning, coaching and unlimited training helped these clients lose from 12-24lbs in 6 short weeks. Our 2nd group of transformation participants are finishing up another 6 week challenge and we look forward to sharing the results from our West Sacramento and Sacramento fitness and transformation program.

Meanwhile, if you or someone you know are ready to start your own transformation, get our 14 Day preview program FREE!

Just visit us here at —->  http://getfitsacramento.com/14-day-trial.html

Lose 20lbs in 6 Weeks!

Aaron lost over 20lbs in the Results Transformation and Fitness Challenge


6 Week Transformation

Andrew lost 23lbs in 6 Weeks with West Sacramento’s Results the Training Gym

Andrew Side150 Dpi Aretha Front 150 Dpi Curie 1 150 Dpi Jasmine Front 150 Dpi Jasmine Side 150 Dpi Judith Side After Justine Front 150 Dpi Kathleen Front 150 Dpi Lisa Side 150 Dpi Lori Side 150 Dpi Mary Front 150 Dpi Mary Side 150 Dpi Michele Side150 Dpi Michelle Front150 Dpi Monica Front150 Dpi Natalie Front150 Dpi Puja Side 150 Dpi Ramee Side 150 Dpi Rebekka Side 150 Dpi Shannon Front 150 Dpi Shannon Side 150 Dpi Stasi Side 150 Dpi Tameeka Front 150 Dpi Tameeka Side 150 Dpi Verna Side 150 Dpi

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Fitness After Dark is Back in West Sacramento

West Sacramento’s premiere training facility and gym is home to Sacramento’s most unique Fitness Party, Fitness After Dark!

Fitness After Dark is back on November 22nd in what promises to be one of our hottest Fitness After Dark events yet.

As usual, the glo sticks, DJ system and sounds will be out of this world and we will be bringing down the house with the team from Results the Training Gym and featuring Kris Wright and a R.I.P.P.E.D. session to rock your world!

This Fitness After Dark event will benefit the relief efforts in the Philippines related to the devastation with Typhoon Haiyan (Yolanda).   Participants can expect to easily burn up to 1,000 calories but more importantly make a difference to people in need.

Ticket sales will be made online and we encourage everyone to RSVP on our Facebook event page at –> https://www.facebook.com/events/524203314342760/?ref_dashboard_filter=upcoming

If you are or a seasoned pro or if even if you have never experienced Fitness After Dark, mark your calender because you don’t want to miss this.   Join us at 7pm on Friday November 22nd.

Results the Training Gym

West Sacramento’s Premiere Fitness Venue

109 15th Street

West Sacramento, CA 95691

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Meet Coach Carlos

Please give a warm Results welcome to Coach Carlos when you see him!

Coach Carlos is a long time resident of Sacramento.  He joins Results the Training Gym after graduating with his Associates Degree and working at California Family Fit.   Carlos is looking forward to being part of your life changing Results.

Coach Carlos

Coach Carlos










Bio for Coach Carlos lozano

As a child I grew up living a very inactive lifestyle which consisted of eating whatever I pleased and not doing any physical activity.   As a sophomore in High School I reached 230 pounds.  At that time I made the decision to play play football.   I still remember my first day i went out for try outs I had asked the coach if I could leave early because i was so out of shape.  That was the  most I had every worked out in my life and I could barely take it.    I am really happy my coach didn’t let me quit.   As a result of him not giving up on me and letting me letting me go it became a huge turning point in my life.  Up until that point I  had not realized how out of shape I was.  It only took 30 minutes of try out practice to open my eyes.

230 lb freshmen

230 lb freshmen

I stuck with in through my senior year and lost a good amount of weight with the new active lifestyle.   In my senior year I also took up Volleyball and the coaches really enjoyed the energy and attitude so I became the Freshmen coach.    After a couple years of coaching I realized this is where my passion was.   I decided to to work for and receive my associates degree in Exercise Science and also went and got certified as a personal trainer through NASM.  Since I love functional training and group I added a TRX Suspension certification in so I can continue to coach groups.   I have a lot of continued education plans but most of all I am excited to be a part of the Results Coaching Team.

I have learned that life is great as long as we it allow it to be.  I am excited to help empower you and I love to meet new people and  help them reach their goals.  After all your goal becomes my goal.

Looking forward to our RESULTS!

Thanks for having me as part of the Results Training and Coaching Team!

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