Total Results Blog

A significant number of Total Results clients deal with joint difficulties. This becomes more common as we age, especially if we have been active in participating in sports or other activities with repetitive motions. We see a lot of lower back discomfort (some muscle weakness, and some structural abnormalities), knee pain, elbow problems, as well as neck weakness that can cause headaches. Many, if not most of these obstacles can be overcome with regular Total Results workouts and some simple lifestyle modifications. One of the biggest and most rewarding challenges that I face as an instructor is how to work around shoulder maladies. Since part of the Total Results mission is to help people to improve and maintain their functional independence and live their best life, keeping the shoulder joints healthy is an absolute must. Over the years we have developed a comprehensive toolbox for improving the function of the shoulder joints and minimizing discomfort.

In order to gain a better understanding of the shoulder joint, we should discuss its anatomy. The shoulder is a ball and socket joint (the ball is the greater tubercle of the humerus, and the socket is the glenoid fossa of the scapula), and the bones involved include the humerus (upper arm), scapula (shoulder blade), clavicle (collar bone), and acromion (the small part of the scapula that connects with the clavicle). The major muscles that produce movement about the shoulder are the deltoid (upper arm), trapezius (a kite-shaped structure that spans from the rear part of the neck, across the top of the shoulders and down between the shoulder blades), latissimus (major upper back muscle), pectoralis major (chest), and the rotator cuff. The rotator cuff is made up of four small muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that help to stabilize the shoulder joint, but also work to perform abduction and external rotation of the humerus. The shoulder is a very mobile joint; as you have probably noticed, you can move your upper arm in a number of different ways. Unfortunately, because of this mobility it is an inherently unstable joint, which is why it can easily be injured. Common maladies include rotator cuff impingement or tear, biceps tendinitis, frozen shoulder, torn labrum (cartilage deep within the shoulder joint), instability from a previous injury, or simple muscular strain.

As I mentioned earlier, through trial and error over the past two decades we have created successful strategies for improving shoulder function and reducing pain. Bear in mind that I did not invent any of these modalities; I am simply fortunate enough to learn from some very smart people. Timed Static Contraction (TSC) can be a useful tool to allow clients to perform certain exercises (such as the Chest Press and Overhead Press) in a portion of the range of motion where they do not feel any joint pain. Regular readers of this blog are very familiar with TSC, so I won't get into too much detail. We can also substitute the MedX Overhead Press for the Super Slow Systems version; the two machines have movement arms that track differently. The MedX version moves in a slightly upward arc, which often feels more comfortable for people with shoulder maladies, and it is why we have both options at our disposal. In some cases we may need to entirely avoid performing any vertical pushing and pulling movements, as clients with shoulder difficulties can better tolerate horizontal exercises.

The External Rotation exercise can be performed in order to strengthen the rotator cuff. This can be done as a preventative measure or as a means of rehabilitating an injury and avoiding surgery. External Rotation can be applied as a TSC by the client, and resistance is provided with the opposite hand for 90 seconds. As a former quarterback with lots of wear and tear on my shoulder, I find this exercise to be extremely valuable. We can also do what is called "gapping the weight stack" when performing the Chest Press exercise. In this scenario we move the movement arm one or two pin holes forward so it does not come to such a deep position when the weight stack bottoms out. This can help reduce strain on the shoulder joint. Dr. Doug McGuff, owner of Ultimate Exercise, has a very helpful video on his website (drmcguff.com) that illustrates how this is accomplished. Finally, I have some clients perform a shoulder hang exercise that I learned from Ken Hutchins and has been recommended by retired orthopedist Dr. John M. Kirsch. This involves the use of the Nautilus Multi-Exercise machine; the client will hang from the top bar with their palms facing forward. First they will hang with their feet supported by the bottom step of the machine, and then they will gradually work toward hanging with their feet suspended in air. This exercise will usually last between 30-60 seconds and has been wonderful in improving frozen shoulders.

In a perfect world, clients would perform the full complement of exercises on all of the machines at Total Results in a dynamic fashion. We like to have a balance between upper body and lower body pushing and pulling exercises so that the body can develop symmetrically and without any muscular imbalances. However, life is rarely perfect and sometimes it is important to sacrifice symmetry in order to avoid further joint irritation. Ours is not a one-size-fits-all program, and these adjustments may be for either the short or long term. Whatever your situation, we can find the proper solution through patience, active listening, creative thinking, and trial and error.

There is a ton of information out there. One of the benefits of the digital age in which we live is that it is relatively easy to do a Google search to find just about any information that we want. This is a far cry from when I was growing up, and I would have to either consult an encyclopedia or do extensive research at a library to find the answers to questions that I had. Yes, I realize that I am dating myself. The downside to having a plethora of information at our fingertips is that it can be difficult to sort through what is truth and what is fiction. If you read enough about nutrition, health, and exercise you are bound to come across conflicting information. I believe it is important to question everything you read and do your own research, so that you can formulate an educated opinion and have a clear strategy going forward.

Multiple nutritional philosophies are touted as "the answer." Nutrition is a hot-button topic on podcasts, in YouTube videos, and in print. One place I would suggest not taking nutritional advice from is the medical establishment. Most American medical schools devote very little time toward discussing nutrition, and even then the prevailing thought is that "a calorie is a calorie." Even highly esteemed endocrinologist Dr. Robert Lustig said that there was no nutritional curriculum when he attended Cornell University Medical College. As I said earlier, there are a multitude of nutritional philosophies: the Mediterranean Diet, Paleo, Vegan, and the Ketogenic Diet are just a few of them. All of them have some merit and can work, provided you eat real food and minimize your consumption of sugar and processed food. My own personal opinion is that while humans, biologically speaking, are omnivores and should consume some meat, every individual has different likes and dislikes. The bottom line is that there is no one specific diet that everyone should follow. You have to experiment and find what works best for you within those parameters.

Are fitness trackers useful or not? It all depends on what you want to do and what type of person you are. Are you someone who is very numbers-oriented? Do you enjoy tracking how many calories you have burned through activity, your sleep patterns, heart rate, and many other things? The analytics movement isn't just a trend in team sports; fitness trackers have exploded in popularity over the last fifteen years, and it wouldn't be happening if people weren't interested in what they can do. There is no question that these devices can give you useful information, but it is very easy to get bogged down in minutiae and miss the big picture. If you are taking care of yourself properly by drinking plenty of water, eating a clean diet, strength training once or twice per week, managing stress, sleeping seven to nine hours per night, and drinking alcohol in moderation (and these are things that you don't need a fitness tracker to judge), then you will optimize your health regardless of what a fitness tracker tells you. I don't need a device that's located on my wrist to tell me when I stayed up too late or made poor dietary choices over the weekend. My body will be the first to let me know. You will hear evidence on both sides of the fitness tracker question. I recommend you do some research, experiment, and see what fits your lifestyle.

Vaccines are obviously a controversial issue, given the events of the last five years. I'm not just talking about the Covid shots, but also the growing number of immunizations that have been advertised and required now by the public school system. Public opinion is very divided on this, but the majority of the establishment media are in favor of them. In my estimation, this comes down to a personal decision, but my suggestion is to not take what the pharmaceutical companies say at face value (especially since they are the ones usually sponsoring the commercials). With the release of "The Pfizer Papers" last year, I believe that we can confidently conclude that the Covid shots provide minimal benefit and have killed and seriously injured thousands of people (maybe even more than have been reported). Ultimately you must educate yourself and decide what is right for you and your family; don't allow someone to make that choice for you.

I have been a practitioner of the Total Results exercise philosophy for over two decades, and I wholeheartedly believe in our methodology. However, there are many exercise regimens out there, and numerous people have achieved positive results by doing something different than what we espouse. I am convinced that Total Results is the safest, most efficient, and most comprehensive exercise protocol available, but there are other forms of high-intensity weight training. Some instructors spend their free time arguing on HIT message boards about why their philosophy is the best. I see that as a waste of time and effort; I would rather help our clients achieve great things. There is a mountain of evidence, even from the exercise physiology establishment (which was reluctant to embrace weight training), that confirms regular strength training is a must if you want to maintain muscle and bone health and remain physically independent. Give Total Results a try and see if we are a good fit, then go from there.

The Internet has made the world a much smaller place, but you still have to do your homework. Whether you were a fan of former president Ronald Reagan or not, he had some sound advice: "Trust, but verify." Beware of sources of advice and information; there could be a hidden agenda, but if there is a lot of vague language or misspelled words I would discredit the source. Every individual is different, and life is not a one-size-fits-all endeavor. My hope is that if you take anything away from this article, it is an impetus to educate yourself and act as your own advocate for everything that you do. You have the power!

Novice Total Results clients are often very keen to heed their instructor's cues down to the smallest detail. People who genuinely want to succeed, especially when they are trying to learn things that are unfamiliar, tend to focus intently and work to execute as they have been instructed to do. Mistakes will naturally occur, and we must learn from every failure if we eventually want to achieve mastery. However, human nature is that as we become more proficient we subtly let off the gas pedal and ease up on our attention to detail. In the martial arts there is something that is referred to as "the white belt mindset," in which one displays "a mindset of humility, eagerness to learn, and persistent effort characteristic of a beginner." No matter what you have accomplished or how long you have been a Total Results trainee, it is important to not develop a false sense of security.

I have been incredibly fortunate to be able to assist hundreds of clients over the years in their pursuit of increased strength, robust health, and an improved quality of life. Some clients have made improvements that I didn't even believe was possible, but that is a testament to their drive, desire, and attention to detail. Some clients have made excellent initial gains, but were unable to sustain those improvements over the long term. As Nick Saban says, "It's not human nature to be great. It's human nature to survive, to be average and do what you have to do to get by. That is normal." Some clients eventually fall off track with their nutritional habits and choices, but think that if they just continue to work hard in their Total Results workouts and add in some additional activity elsewhere that this will make up for it. Dr. Robert Lustig told us in the book "Metabolical" that, "You can't outrun a bad diet." Don't fall into this trap! Remember that exercise is an important but small component of the overall health equation.

One can develop a false sense of security when it comes to safety. During a Total Results initial consultation we go to great lengths to explain how client safety is our number one priority, and we discuss the reasons why we use such a slow speed of movement in each exercise. Remember from physics that force equals mass times acceleration, and that excessive force is the root cause of any injury. If clients follow our instructions they are at virtually no risk for injury; as Ken Hutchins is fond of saying, our exercise protocol is safer than stepping off of a curb. However, committing form discrepancies not only diminishes muscular loading, it also significantly increases your risk for injury. One client many years ago injured his back at the end of the Leg Press exercise by lifting his butt out of the seat and firing out in an attempt to start one more repetition. I had another client recently injure her quadriceps muscle because she fired out of the stretch position to start the exercise. Don't let this happen to you! Bear in mind that committing form discrepancies is rarely a conscious effort on the part of the client to do the wrong thing; they are typically misguided attempts to make things just a little easier. On the other hand, jabbing at the weight, off/oning, and increasing your speed put you at greater risk for injury. Once we achieve a certain level of strength and conditioning, the idea of injury often fades into the background. It is important to see the bigger picture. Taking liberties with your form to achieve one more repetition in the short term can lead to trouble down the road, even if the immediate result isn't injury. If your form suffers now, it is harder to get back on track.

Whether I am instructing exercise or coaching high school football, I believe it always comes back to the fundamentals. I have learned over the years that it is okay to reduce a client's weight on one or several exercises in order to recapture proper form and protect against injury. This is where attention to detail becomes critically important, and we should understand that mastery is a lengthy process. Past success does not guarantee future prosperity; don't stray from the habits that have helped you to achieve great things. It's okay to be bored once in a while.

Everyone has their "why" for participating in high intensity exercise. Identifying your "why" will help you push through when things get tough or when you don't feel like working out. It is harder to stay at the top than it is to get to the top, and it's important to not rest on your laurels once you have achieved a certain level of fitness. There are always other mountains to climb. Approach Total Results exercise with the mindset that this is a lifelong endeavor, and recognize that mystery is a continuous process. Never take anything for granted!

Robert H. Lustig, MD, MSL, is an Emeritus Professor of Pediatrics in the Division of Endocrinology, and a member of the Institute for Health Policy Studies at the University of California at San Francisco. He earned his undergraduate degree in nutritional biochemistry from Massachusetts Institute of Technology and his MD from Cornell University, and he has practiced medicine for over 40 years. Dr. Lustig has written several books, such as "Fat Chance" and "The Hacking of the American Mind." "Metabolical" was published in 2021, and much of the book was written during the Coronavirus lockdowns of 2020.

The main theme of the book centers around the dangers of processed food, and how the American diet has been hijacked over the past six decades by the rise of the Big Food corporations as well as a seismic shift in agricultural practices. The author is quite candid about much of the resistance that he has faced from the medical establishment during his medical career, and he says that in spite of all of the attention and importance placed upon exercise and being active, "You can't outrun a bad diet." Nutrition labels and calories really do not matter; it is about what you're eating and what has been done to your food that makes the difference. According to Dr. Lusting, there are only two precepts that you need to know: 1) protect the liver, 2) feed the gut. He goes on to say, "Those foods that satisfy both precepts are healthy; those that do neither are poison, and those that do one or the other are bad (but less bad)-no matter what the USDA and FDA allow to be stated on the package."

I completely agree that modern medicine is a large part of the problem. As Dr. Lustig says, "We spend 97.5 percent of our healthcare budget on individual treatment, and only 2.5 percent on prevention." I believe that is because it is much more lucrative for Big Pharma and the insurance companies to treat a disease than it is to prevent or cure it. The author believes there are several reasons why we need to rethink modern medicine (and this is coming from someone who has been in practice for over four decades). First, is it better to be cured of cancer or not get it in the first place? Second, poor cancer cure rates come with a hefty price tag. Third, fewer people today actually die from heart attacks, but more people suffer from one. In addition, a smaller percentage of baby boomers today report that they are in excellent health, as compared to their counterparts of the late 80s and early 90s. Finally, our healthcare system is collapsing due to the fact that there are more people to treat for chronic diseases, and treatment often does not result in a cure. It is estimated that smoking and diet are the leading factors for approximately half of all cancers. Why does the U.S. rank only 28th among developed countries in life expectancy? Rates continue to drop.

Metabolic dysfunction occurs as a result of eight intracellular processes that have gone awry. The first is glycation, which is the primary process of aging and is a byproduct of how we live. Sugar exacerbates this process. Second is oxidative stress. This can cause cellular dysfunction, structural damage to DNA, and cell death. Third is mitochondrial dysfunction. The mitochondria are the powerhouse of the cell, and if they do not function properly you cannot process energy efficiently, thus leading to decreased brain and organ capability. Fourth is insulin resistance. This means that what you consume cannot pass through the membranes of your cells, and can lead to obesity, chronic stress, and diabetes. Fifth is membrane integrity. If the membranes of your cells become damaged, cell dysfunction and death can ensue. Sixth is inflammation. A poor diet and high percentage of body fat (particularly visceral fat) will increase systemic inflammation and can lead to an increased risk for cancer, heart disease, and autoimmune disorders. Seventh is epigenetics. Studies say that only about 15 percent of the cause of metabolic syndrome is genetic, while the rest is environmental. However, there is something known as transgenerational epigenetic inheritance, which means that alterations in disease can affect as many as four generations going into the future. Lastly, we have autophagy. This is the way that the body clears waste products, which can include damaged cells and other debris. Not getting enough sleep interferes with this process.

Dr. Lustig discusses the importance of insulin. So much of the time we hear about the importance of keeping down one's blood sugar, and that is usually tested as part of a standard blood panel. However, insulin doesn't garner nearly enough attention. Insulin is the hormone secreted by the pancreas that allows glucose to travel into your cells. If you consume a diet that is high in sugar and other processed foods, your pancreas must secrete greater and greater levels of insulin in order to accomplish this task. This eventually results in obesity, insulin resistance and metabolic syndrome, or even diabetes. According to Dr. Lustig, "The issue is that doctors are still targeting obesity, which they think is the disease. Rather, it's just another symptom." Connected to insulin resistance are two other important hormones: leptin, which is a hormone released by your brain that tells you when to stop eating, and ghrelin, which signals that you are hungry. When you are insulin-resistant, the signals for these hormones do not function properly. Any type of metabolic therapy must center on getting your insulin levels down.

There are two chapters in particular that can help us to debunk some nutritional myths that we have been fed over the years, and also to give us some strategies to improve and maintain our metabolic health going forward. Chapter 12 is titled "Nutrition 'Unwrapped'," and it discusses in great length how unimportant calories are, the importance of dietary fiber, how little attention should be paid to glycemic index, and the difference between saturated fat and saturated free fatty acids. Chapter 28 makes the argument in favor of real food over processed food. According to Dr. Lustig, we need to change our mindset when it comes to food and money. He states, "One way or another, you're going to pay. You can either pay the farmer or the doctor-which would you prefer? Real food will protect the liver and feed the gut, and you don't need to read any nutrition labels or sift through a ton of ingredients you can't pronounce. The author has seen real food work wonders as he cared for obese children for two decades. There are even a few tips for how to approach shopping in the grocery store.

I believe that this book is so important that I could go into even much greater detail in reviewing it. My hope is that I have given you just enough information that it will inspire you to read it in its entirety. I first learned about Dr. Lustig several years ago when a Total Results client told me about his video lecture titled "Sugar: The Bitter Truth," which is still available on YouTube. While Dr. Lustig can come across as a bit abrasive and arrogant, his accomplishments speak for themselves and I believe he has provided a valuable public service by writing this book. Reading "Metabolical" from cover to cover has prompted me to take a closer look at my own eating habits and institute a few changes. I encourage all of you to read this book; it could make a profound impact on your life.

Collectively, we are more distracted than ever: emails, text messages, social media notifications, and YouTube video suggestions pop up all the time. The digital world presents challenges that most of us never had to face in our teens and twenties. These days it is very easy to lose perspective on what is truly important, and to give more weight to things that are outside of our control. It's time for a reality check: there are things in life that truly matter, and there are things that do not. How well we are able to distinguish between the two will have a tremendous impact on our success.

In a recent viral YouTube video, seven-time Super Bowl winning quarterback Tom Brady demonstrated the proper mechanics of throwing a football. The video wasn't really created for those that have a desire to play the position, but for anyone that simply wanted to learn. The lesson that Brady puts across is that in order to learn how to do anything the right way, there are three things one must keep in mind. First, start from the ground up. Second, everything is connected. Finally, don't get ahead of yourself. Brady pointed out that mechanically speaking and in terms of creating torque, throwing a football is very similar to swinging a golf club or hitting a hockey slap shot. Metaphorically, the three things Brady says to keep in mind can also apply to playing a musical instrument, running a business, and even high intensity exercise. Again, there are things that matter, and things that don't.

What are the important takeaways for exercise and what should we emphasize?

Effort. I describe effort as a commitment to a task and using every ounce of your momentary capability (such as reaching muscular failure). Effort is a large component of being process-oriented (as I have mentioned in previous articles), and it is something that everyone can improve.

Attitude. How do you approach a task? Are you dialed in and positive about what you are undertaking, or would you rather be somewhere else? Having a positive attitude requires no special ability and doesn't cost a dime.

Focus. I mentioned earlier that we are collectively more distracted than ever, but exercise success can be greatly enhanced by shutting everything else out for 20 minutes during your workout. Stay present (as Brady says, don't get ahead of yourself).

Knowledge of results. This is how you can objectively gauge your progress, and it is why we give clients access to their exercise spreadsheets so they can see for themselves how they are doing. It affirms if you are doing well or doing poorly, and it provides feedback for making changes if necessary.

Be a learner and a listener. You have two ears and one mouth for a reason, as the old saying goes. We often think of listening as a passive skill, but it is really quite active if you are doing it correctly. Total Results exercise is a new concept for more than 90 percent of people who walk through our door for the first time, and in order to learn you will initially make mistakes. Nobody gets it right the first time.

Now that we know what is important to focus on in order to achieve success, what are some things that we shouldn't waste our time worrying about?

Time under load. This is but one measurement of progress, and while it is great to see an increase in TUL from one workout to the next, it only tells one part of the story. Many of our clients are competitive, and if they don't see an increase in either weight or TUL they often think their workout wasn't effective. Don't fall into this trap! Focus on the process, effort, and form in order to achieve a favorable outcome.

Genetics. You cannot pick your parents. Some of us were born with certain advantages, while others were not. Work as hard as you can and play the hand that you are dealt. A genetic propensity for something doesn't guarantee anything. Be proud of and accept who you are! Don't waste time and emotional resources worrying about what you don't have, and be thankful for good health and the opportunity you have to maximize your genetic blueprint.

Natural ability or your starting fitness level. Some people over the years have hesitated in starting the Total Results exercise program because they "wanted to get in shape first." They miss the point. It doesn't matter where you start, it's where you finish. Talent is overrated, and you do not have to have an elite athletic background to succeed as a Total Results client. Taking the first step is the most important action.

Age. This is simply a number. You are never too old to start the Total Results program. Some of our hardest working and most attentive clients are in their 60s and 70s, and they may have the most to gain from strength training. We have a wide age range of clients, and while your goals may change as you get older, our philosophy with everyone is the same.

Focus on what you can control; these are the things that matter. Don't spend time or energy worrying about the things that take place outside of your orbit. Retired U.S. Navy Admiral and Top Gun fighter pilot Mike Manazir says, "You can create your own self-fulfilling prophecy by deliberately speaking with intent about the future you want." Successful people set goals and make a plan to achieve them. If they accomplish one goal, they set another. If they don't achieve that goal, they find out why and make adjustments. Be honest with yourself and practice accountability. Maintain a positive attitude and celebrate your accomplishments. We are here to help. Exercise smarter with Total Results.