Total Results Blog

While I am not a fan of the Las Vegas (formerly Oakland) Raiders, I have always admired the slogan that former owner Al Davis used to capture the franchise's philosophy - "Commitment to Excellence." A sign was prominently displayed inside their old stadium and is featured at their training facility, and this statement reflects the team's dedication to maintaining a high standard both on and off the field. This is one reason that the Raiders were one of the winningest teams of the 1960s, 1970s, and 1980s, and they earned three Super Bowl trophies.

A commitment to excellence has nothing to do with natural talent and ability, but rather a willingness to do the things that are required in order to achieve success. Jerry Rice is the greatest receiver to ever play in the NFL, but he was neither the fastest nor the most supremely gifted player that we have ever seen. However, nobody worked harder. A quote attributed to Rice is written on the wall at Dominion High School (where I coach football) that says, "Today I will do what others won't, so that tomorrow I can do what others can't." Sure, one must have significant genetic gifts in order to play in the NFL, but this philosophy is not limited to athletic endeavors. It is about developing the mindset that anything worth doing is worth doing right, going for what you want in life, but also making some sacrifices and sticking to a plan every day.

Total Results has had a commitment to excellence for over 20 years. Day in and day out we seek to provide the best exercise experience possible for our clients by utilizing a philosophy with a proven track record. We strive to keep learning and improving, never being satisfied with where we are or what we know. One great thing is that we tend to attract clients who have the same mindset. One of our longest tenured clients is a successful attorney who is in his early 60s and travels quite frequently for work. Because of his hectic travel schedule, he makes sure to book his appointments a couple weeks in advance and very rarely misses a workout, even if he has just returned from overseas. He recently went on a fishing trip with some friends, and at the end of the trip they took a group picture to commemorate the experience. They are all roughly the same age, but our client looks considerably younger and fitter than his peers, due in no small part to the consistent work that he has put in over the last two decades.

We have a husband and wife in their early 60s that have been Total Results clients for a little over three years, and both have exercised twice per week consistently in that time. They were recently on vacation and decided to water ski, which neither had done very recently. Accompanying them on the trip was their nephew, who I believe is in his late 20s. Our clients had no trouble at all, while their nephew did not fare nearly as well. When asked how it was that they were able to ski so well, our clients told their nephew about the work they had put in at Total Results. Our oldest client is 93 years old and has been exercising at Total Results since 2003, yet she was introduced to high-intensity weight training by her son in the 1980s. While she uses a cane to walk much of the time, she does not use one during her workout, and she rarely misses a session. That is a commitment to excellence. I can think of countless other examples of our clients being able to do more in life while exerting less effort. This is a product of consistent hard work and having a mindset of, "I can."

Total Results is an investment in yourself. Sure, you are making a financial commitment, but you are also making a decision to focus on what is important so that you can reap the benefits of the work you are putting in. We at Total Results have a commitment to excellence and a standard that we set for ourselves that must be met or exceeded every time. We have a relentless enthusiasm, which we believe is contagious, and it is that drive that keeps us going every day. How committed are you? How badly do you want to succeed? It is all within your control. Together, we can't lose!

One should always take their mental health seriously. We live in a complicated age in which we are more accessible than ever, and we find ourselves subjected to distractions in the form of 24 hour news, the Internet, social media, video streaming services, and communication platforms. The near-constant exposure to technology can hijack our sleep schedule and darken our mood. Let's face it, who wouldn't be in a bad disposition much of the time if they constantly followed the 2024 presidential election? Mental health awareness has garnered an increasing amount of attention over the last few years, and rightfully so. One positive outcome of our current environment is that someone who is dealing with mental health difficulties is not branded with the same stigma that they once were. We all face challenges every day, and there is a good chance that someone you know is dealing with adverse circumstances, whether they show it or not. While actions matter more than words, people deserve compassion and understanding rather than a rush to judgment.

The mental component of exercise can never be underestimated. Remember that your brain controls your body, and that skeletal muscle is the only type of muscle tissue in the human body over which you have volitional control. Smooth muscle helps with digestion, nutrient collection, and removal of toxins, while cardiac muscle controls the beating of your heart. All of these are important actions but they are involuntary. Contraction of skeletal muscle occurs as a result of conscious effort that originates in the brain; it does not happen on its own. In order to get the most out of proper exercise, we need to focus as much of our brain's capacity on the task at hand. Don't get stuck in your own head!

What do I mean by that statement? Getting stuck in your own head can take on several different forms. One scenario often happens when clients return after a couple weeks off, either because of a vacation or some other absence. They will often struggle in their first workout back, in part because I think they lose sight of the amount of effort that is required during a Total Results workout. I saw a phrase that I really liked in an article I read this morning that said, "Prepare for a high level of discomfort." The article had nothing whatsoever to do with exercise, but I thought it was appropriate for what a Total Results workout entails. Clients sometimes forget the manner in which our machines are designed, where the resistance is typically heaviest in the beginning of the movement and becomes easier once the cam falls off. I see this often on the Chest Press exercise; it's not that they are unable to move the weight, it's just that they are seemingly unprepared for the amount of effort that is necessary to overcome inertia at the start. This is a mental hang-up, not a physical problem. While you may lose some cardiovascular and metabolic conditioning if you take a few weeks off, you are very unlikely to lose muscle or strength during that time. The same scenario can present itself on the Leg Press. At the start of the exercise there can be a slight delay between the brain sending the message to your muscles to contract and when movement actually occurs. It is only fractions of a second, but in your perception it seems like you are suspended in time. Exercise some patience. If you contract your muscles, the weight will eventually move.

Fear and negative thoughts are also examples of getting stuck in your own head. Fear of what, exactly? It could be fear of exertional discomfort, fear of not performing well, or fear of being injured. Don't give in to fear; no matter how uncomfortable a Total Results workout is (and it is uncomfortable - making lasting physical improvements is not easy), it only lasts for twenty minutes. I believe that many people don't start with Total Results out of fear, or because they feel that they "need to get in shape first." They are missing the point. Putting the work in at Total Results is what will make the difference, not trying some less effective method first. Do not be fearful of injury; that is the main reason we go to great lengths to teach our protocol in the first few sessions and make sure all of your exercise settings are correct. It is why we painstakingly explain the preliminary considerations during an initial consultation. Yes, it may feel like we are throwing a lot of information at you at first, but it is necessary in order to optimize your safety. Our exercise protocol is safer than stepping off a curb, as long as you follow our instructions. Get out of your own head! You are capable of far more than you give yourself credit for.

In the last year or so I have started giving clients access to their workout spreadsheets so that they can track their progress over time. This is important because I believe that knowledge of results is a vital factor for keeping clients motivated, but also in terms of celebrating their successes. Sometimes, however, this can backfire because some clients will obsessively pore over each workout and fret if they don't add weight or increase their time under load (TUL) every time. Sure, you will likely experience rapid progress in the first several weeks, but part of that is because we estimate your beginning poundages conservatively at first in order to teach proper form. After four to six weeks any increases in weight and TUL are more the result of physical adaptations than they are the learning effect. Progress should be steady but change does not happen overnight, and it is also important to note that as a client becomes more experienced they will come across the law of diminishing returns. This means that it is unrealistic to expect that you will progress at that same rate indefinitely. Yes, we will still continue to be progressive in our approach, but the weight increments will be added less frequently and in smaller amounts. Consequently, if clients do not believe they are progressing fast enough they will often make the mistake of adding in more activity to their lifestyle, applying the fallacy of, "if some is good, more is better." Don't fall into this trap, and don't succumb to paralysis by analysis. We want you to think critically when it comes to exercise, but don't overthink it. Total Results clients should have as many tangible markers of their progress as possible, but please don't obsess over your chart.

Author Ryan Holiday says in his book "Courage is Calling" that, "All growth is a leap in the dark. If you're afraid of that, you'll never do anything worthwhile. If you take counsel of your fears, you'll never take that step, make that leap." He goes on to say, "Training is not just something that soldiers and athletes do. It is the key to overcoming fear in all situations. What we do not expect, what we have not practiced, has an advantage over us. What we have prepared for, what we have anticipated, we will be able to answer." Exercise should be hard, but once you tell yourself you can't do something it won't happen. Believe in yourself! Total Results is non-judgmental. We simply want to help you to become the best version of your current self. Put negative thoughts out of your mind, be a learner, and keep an open mind. You can do it!

John J. Ratey, MD, is an associate clinical professor of psychiatry at Harvard Medical School, and has co-written several books over his long career in medicine. Eric Hagerman is a former editor at Popular Science and Outside magazines, and his articles have also appeared in The Best American Sports Writing 2004, Men's Journal, and PLAY. In 2008, Ratey and Hagerman teamed up to release "Spark", which discusses the relationship between physical activity, exercise, and the brain. I took an interest in this book after having a conversation with the Head Freshman Football Coach at Dominion High School, Carlos Hercules. He and I attended a sports expo for rising 9th graders at the school that took place before the high school day typically starts. I had noticed that there was activity going on in the main gym, which I then learned was called Zero Block. I had heard of Zero Block before (it is called Zero Block because it takes place before the traditional First Block period), but I assumed it was some sort of punishment. In fact, kids voluntarily sign up for Zero Block because evidence shows that performing physical activity early in the morning helps people of all ages to be more alert, focused, and have more energy for the first several hours of the day.

The first chapter (after the introduction) details the radical and experimental program that took place at Naperville Central High School, which is located just west of Chicago. Here is where the concept of Zero Hour P.E. was first implemented, and it was spearheaded by physical education teachers Neil Duncan, Phil Lawler, and former high school football coach Paul Zientarski. In Zero Hour P.E. the students did not participate in just the traditional team sports and games that you would expect to see in your standard gym class, but they had a menu of options that included kayaking, dance, rock climbing, as well as running the mile. Students were graded on effort rather than performance, which encouraged them to stick with it and not give up, and they had targets to shoot for in terms of heart rate, blood pressure, and body fat, which motivated them to take ownership of their fitness. Even better was the fact that Zero Hour P.E. had a positive impact on standardized test scores and graduation rate. According to the authors, the two high schools in the Naperville district "...boast a 97 percent graduation rate." At Naperville Central High in particular the "...composite ACT score for the graduating class of 2005 was 24.8, well above the state average of 20.1." Pretty impressive.

The second chapter discusses learning, and right off the bat Ratey and Hagerman tell us that, "In addition to priming our state of mind, exercise influences learning directly, at the cellular level, improving the brain's potential to log in and process new information." Exercise can strengthen the affinity between the brain's neurons, thus making the connection easier and the new information that is processed is more likely to stick in your memory. VEGF (vascular endothelial growth factor) is a hormone produced during exercise that can push through the blood-brain barrier and help stimulate the machinery of learning. The authors note that, "When our body's cells run short of oxygen, as they can when our muscles contract during exercise, VEGF gets to work building more capillaries in the body and the brain." Just learning how to properly perform Total Results exercise challenges your brain, and perfecting your form shows that you have strengthened the circuits linking different parts of your brain such as the cerebellum, prefrontal cortex, and basal ganglia.

Most of us are aware that exercise helps improve depression, but many of us probably don't know that it can be just as effective as taking antidepressant medication. Researchers at Duke University undertook a study in 1999 in which 156 people participated. They were split up into three groups: one took Zoloft, one group exercised, and the third group did a combination of the two. The exercise group, it should be noted, walked or jogged for 30 minutes, three times a week, at 70 to 85 percent of their aerobic capacity (although how they measured that was not discussed in the chapter). At the end of the study, all three groups showed a significant drop in their depression, which led the chief researcher to conclude that exercise is as effective at improving depression as medication. While those results are certainly encouraging (I know that I would rather walk than take medication with nasty side effects), I have worked in the field of exercise for long enough to have some skepticism with how exercise related studies are often conducted. Certainly this would merit further examination.

I have a few concerns about this book, even though I did enjoy reading it. One question I have is, why is there so much reverence for Kenneth Cooper? Sure, he's a notable figure in the world of running, but in my opinion he did far more to wreck people's knees than improve their hearts with his "Aerobics revolution" that began in the late 1960s. According to Ken Hutchins, Cooper was far more of an evangelist than a scientist, and we have come to learn of the extreme muscle-wasting that comes from developing a running habit, not to mention the overuse injuries. Second, there is no real definition of exercise in this book. It seems to me that any type of movement or activity would qualify in the authors' eyes. One must also understand that a truly clinical definition of exercise has only been developed by the aforementioned Hutchins. He defines exercise as, "A process by which the body performs work of a demanding nature, in accordance with muscle and joint function, in a clinically controlled environment, within the constraints of safety, meaningfully loading the muscular structures to inroad their strength levels to stimulate a growth mechanism in minimum time." Sure, I believe that movement is good for you, and that as human beings we were not designed to sit still, but some activities are higher risk than others. Extreme activities may alleviate depression and improve mood, but what if you get injured in the process? That could also cause depression, and that other side of the coin seems to be ignored. Improved body image, confidence, and mood elevation can result from one or two Total Results workouts each week. I have not conducted any studies on the matter, but I have enough anecdotal evidence over the past 25 years to realize that I am onto something.

Although "Spark" is slow-moving at times, I thought it was beneficial to read in order to comprehend a different point of view. Dr. Ratey and Mr. Hagerman write well together and give a lot of good information. I encourage you to give the book a read and draw your own conclusions.

Time is the one commodity that always seems to be in short supply. We always think we have more of it, that the future lies far off in the distance, but then you wake up one day and realize that you are much closer to the end of your life than you are to the beginning. Time is precious, and as we come to grips with the fact that life doesn't last forever, most of us can feel a sense of urgency that we want to be able to make the most out of the time that we have on earth. We want to have meaningful experiences, make a positive impact on others, and do the things in life that we are passionate about. Nothing in life is worse than regret, and if we do not take the initiative to focus on the things in this world that we can control we can find ourselves looking back on our lives with disappointment.

Time is an important factor in exercise, in several ways. Most of us do not have hours each week to spend working out, so an exercise philosophy that involves brief and infrequent workouts is very appealing. Establishing good habits entails implementing a regimen that is not overly time consuming, because a large time commitment will provide an obstacle and excuse for many. It is no surprise that most people who start traditional "gym" workouts with a high frequency and many hours to invest generally flame out pretty quickly. Brief workouts are not only important from a scheduling standpoint, but also from a biological perspective. Cortisol is a steroid hormone that is released by the adrenal glands during times of stress and physical activity. If your workout proceeds for too long, too much cortisol is released and can have harmful repercussions. 20 minute, high-intensity sessions will properly stimulate physical improvements while not resulting in excessive cortisol production.

Time under load (TUL) is another way in which time plays a role in exercise. Rather than count and record the number of repetitions that are completed in an exercise, we make note of the total TUL that was achieved. This is advantageous for a couple of reasons. First, counting repetitions is merely a step function. Let's say that you complete six repetitions and get halfway through a seventh before reaching failure. If we merely recorded repetitions you would not credit for the partial repetition that you attempted, but if we record TUL you will get credit for that additional ten to fifteen seconds that you continued to push or pull while your muscles were still under tension. Second, an additional fifteen seconds means more stress for the musculature, which will result in a measurement of progress and a higher quality of stimulus. If we increase our TUL on an exercise compared to a previous workout (assuming standardized form) while using the same weight, we know that we have increased our muscular endurance. Bear in mind, however, that TUL is just one measurement of our progress. Never sacrifice form for an increased TUL.

The amount of time between exercises is important as well. We set up all the machines for your workout in advance for a reason. That is because we want to move as quickly and efficiently between exercises as possible. Minimizing time between exercises is critical for making metabolic and cardiovascular improvements. In order to improve the cardiovascular system, we need to perform quality work with the skeletal muscles, and working to and beyond muscular failure ensures that we have given a maximum effort. However, if we rest between exercises we give our circulatory and metabolic systems a chance to recover, and that defeats the purpose of what we are trying to achieve. Stalling only drags out the workout and shortchanges you of benefit. We don't want you to rush through your workout, but we do want you to be as efficient as possible.

The most important factor in your body's ability to recover and stimulate physical improvements is time. Sure, proper sleep is necessary to aid in tissue repair, and nutrition is critical to have the raw materials and essential fuel, but you can satisfy those requirements while still not giving the body enough time to build upon its previous levels of strength and conditioning. There is an inverse relationship between intensity of effort and the time it takes to recuperate. We want the minimum dosage of exercise that is necessary to stimulate physical improvements, because exercise has a narrow therapeutic window. Too much exercise creates a toxic effect, while not enough exercise provides little benefit. It takes between 48 and 72 hours for the body to replenish glycogen stores (your primary fuel source during intense exercise), which is why our clients exercise no more than twice per week with at least three days between sessions. This is not just something that we can get away with, but rather a physical necessity. You must give the body adequate time to repair itself and not interfere with the process by overexerting yourself between sessions.

As former Navy SEAL Mark Divine notes in his book "The Way of the SEAL", it is important to understand your purpose. Are you truly interested in accomplishing meaningful change, or are you just marking time? Most people spend a lot of time in the gym but perform very little (if any) exercise. There should be a sense of urgency when it comes to your health. The Total Results philosophy saves you time so that you can focus on what is important to you, and every session is an opportunity for tangible improvement. Do not put it off until tomorrow, for we do not know what tomorrow holds or if it will come at all. Start today. Time is of the essence.

Many people are resistant to change. Once you have achieved a certain level of success or risen to a particular station in life, it is very easy to fall into a trap of becoming comfortable. Let's face it, change can be a scary proposition, but sometimes we must endure short-term pain in order to experience long-term gain. Accomplishing significant positive growth, whether it is in business, a relationship, or in academics means that you must get comfortable with being uncomfortable. Developing habits is great, and I am a firm believer in establishing a routine, but not if it isn't producing desirable results. While I am not advocating change simply for the sake of change, if you are stuck in a rut or not satisfied with your rate of progress, the same actions will yield the same results.

When I worked in commercial gyms early in my career, I would often see the same people in the gym every day doing the same things. Obviously they were grossly overtrained, but that did not seem to dawn on them. In fact, they would usually say something to the effect of "this works for me", even though over time their physiques changed for the worse. I am certainly not advocating ridiculous bodybuilding "strategies" of doing "instinctive" training or something different every day in order to "shock" muscular growth. That would be an absolute joke. You do, however, need to have an honest conversation with yourself and determine exactly what it is that you want to achieve and how you can tangibly measure your progress. If you are lifting the same amount of weight that you used six months ago, are seeing no positive change in your energy levels, and experience no discernible difference in how your clothes fit, it is clear that your exercise regimen is not working for you. It is a sign of courage and strength to ask for help, not a weakness.

The concept of accountability receives much attention these days, but I think the term is slightly misunderstood. In business or team settings, there is an emphasis on "holding each other accountable", and I do believe that there should be a standard that is upheld if one wants to achieve success. However, it is easy to confuse accountability with consequences. In the book "The 12 Week Year", authors Brian P. Moran and Michael Lennington remark, "Accountability is not consequences, but ownership (author's emphasis). It is a character trait, a life stance, a willingness to own your actions and results regardless of the circumstances (author's emphasis)." They go on to say that, "Accountability is the realization that you always have a choice; that, in fact, there are no have-to's in life (author's emphasis)." We are the product of our choices, and sometimes we make poor choices. Accountability dictates that the individual is responsible for the choices they make, whether the results are good or bad. It is no one else's fault if one does not achieve the results they seek. I believe that if one develops a mindset of responsibility and is accountable for themselves, they are far more likely to succeed rather than fail.

What you need is an educated instructor to guide you through the process. That is where Total Results comes in. Our role is that of an educator, teaching concepts that are very new for most people who come through our door. We want you to understand the hows and whys of what we do, and we encourage you to adopt the proper mindset during each exercise so that you can achieve optimal results. Our teaching is not limited to what goes on during workouts. We explain the dangers of the traditional Western diet, and the importance of limiting sugars and processed foods, in addition to explaining intermittent fasting. Clients must also be aware of what they should and should not do between workouts in order to optimize recovery. You need a sensible plan with structure and a willingness to commit to it for the long term. Total Results can provide that framework.

Change requires courage, but it is important to remember that the only constant in this world is change. In order to survive as a species, man has had to adapt to his environment, and the best way to prepare yourself for the uncertainties of life is to be as strong and as fit as possible. If you continue to plug away, show up consistently, and give your best effort in your workouts, you will reap the benefits of increased strength, improved conditioning, reduced stress, increased injury resistance, and robust health. Don't be satisfied with the same old, same old. Be prepared for what life throws your way and have the fortitude to face it head on! Let Total Results show you the way.