May 2026

The main objective of exercise, in a nutshell, is to create a stimulus. This stimulus is what the body interprets as an existential threat, and it triggers a growth mechanism. In turn, the body then mobilizes its resources to make physical improvements. These improvements are many, but they include strength (the muscles' capacity to produce force), bone remodeling, as well as metabolic and cardiovascular conditioning. Everything that we do at Total Results is geared toward achieving the most effective stimulus possible without overtaxing the body along the way. While different people have different ideas about what they want to accomplish by being stronger and fitter, it is important to not get bogged down in minutiae. You should see the big picture and realize that the whole is greater than the sum of its parts.

Most clients have some exercises that they like or dislike more than others. That's simply human nature. It is also normal to place a greater amount of importance on certain exercises. One of our clients judges the efficacy of her workout solely on how she performs on the Lumbar Extension exercise. Certainly some exercises are going to have a greater metabolic impact than others (think Leg Press versus Cervical Extension), but that doesn't mean that each exercise isn't important in its own right. You should not "save" your effort or hold back on certain exercises because you want to perform better in time under load (TUL) on another. Remember that "better" is a relative term, and form trumps everything else. The whole is greater than the sum of its parts. You will create a more effective exercise stimulus if you give a maximum effort on every exercise. Sure, you may achieve a shorter TUL on the Chest Press if you inroad more deeply on the Leg Press (since those exercises are often done in consecutive order), but so what? Your body doesn't really know or care what your TUL was on a given exercise; all it knows is that motor units are being recruited and resources are being depleted as you go through the workout.

Strive for perfect form on every repetition of every exercise that you perform. It is easy to lose sight of what is important, especially as you become more proficient and begin to train with greater effort. When movement becomes a struggle it is very tempting to commit form discrepancies simply to complete one more repetition. However, today's shoddy technique can become tomorrow's injury. See the big picture and remember that the whole is greater than the sum of its parts. Better technical form leads to greater motor unit recruitment, which in turn creates a more effective stimulus. It is the responsibility of the instructor to repeat the mantra of safety, and you cannot reap the benefits of high-intensity exercise if you are injured. Just because you may have a more difficult time with form on certain exercises does not mean that we will avoid them. We want to improve your strengths as well as your weaknesses. Try to maintain a growth mindset and strive for one percent improvement in each session.

I often talk about how unique the Total Results exercise environment is, relative to commercial gyms and other exercise studios. This is not done in a boastful manner, but our concept does set us apart from everyone else. For many first time Total Results clients, walking into our studio can be a strange experience. They are often used to more crowded, hot, and noisy settings, and can find the quiet to be a little unsettling at first. Some folks even complain about the cold temperature in the workout space, and there is often a natural tendency to bundle up in order to keep warm. Please understand that everything in our workout space, from the temperature to the fans, as well as the type of equipment that we have and where it is spaced on the floor, is all designed with the purpose of maximizing your exercise experience. Don't focus on negative things like the initial cold temperatures, or that a fan is blowing on you. Instead, realize that these are essential elements of the ideal exercise environment. Sacrifice a little comfort now for a larger reward at the finish line. We have a much larger purpose than simply moving weights around for twenty minutes.

By choosing Total Results, you are already on the road less traveled. If what we were doing was easy, everybody would do it. It takes drive, determination, and a willingness to be challenged in order to reach your physical potential. Combine that with big picture thinking and you have an unstoppable combination. Be a part of something that can push you to new heights that you did not believe were possible. Choose Total Results.

Most of us are dealing with something at any given time. Modern life provides numerous sources of stress, such as work, family, health, and even the economic and political climate. Social media can give you an update in real time, as if you didn't already have enough going on. Achieving balance and finding your metaphorical footing can be a tricky proposition, but one should take comfort in knowing that there are many people out there who are dealing with similar circumstances. In fact, some Total Results clients are working to overcome psychological hurdles that are associated with exercise.

One root cause of a mental hang-up can be injury. This could be an injury that was recently suffered, or an injury from a long time ago. There can be physical pain as well as a loss of confidence as a result of the injury. I have met with prospective clients in initial consultations whose injuries were so significant that it has prevented them from exercising for years. It is important to keep in mind that things are generally neither as good nor as bad as they seem at the moment. Try to maintain an even keel; never get too high after a great workout or too low after a subpar session. When clients return to exercise following an injury, we often avoid certain movements for a short period of time. Once the injured area has recovered, we can reintroduce these exercises by using a Timed Static Contraction. When a dynamic movement is once again appropriate, we often reduce the resistance on these exercises, particularly those exercises that involve the injured area. The real key is for us to find a pain-free range of motion and emphasize perfect form and speed of movement as we work back up to a higher level of intensity.

Novice Total Results clients often have a difficult time recognizing the difference between pain and discomfort. Training with the degree of effort and focus that our protocol dictates while using a very slow speed of movement is something that is completely new for most people. Exertional discomfort (or "burn," as it is often called) is a natural by-product of high-intensity weight training, and while it can be disconcerting and uncomfortable it is not an indication that any harm has occurred. A dull ache is a good thing, since it means you are giving great effort, and it is temporary. Sometimes we make more out of something that it really is, and while in the heat of the moment it may seem scary there is nothing to fear. Once you experience it you know what to expect moving forward, and your tolerance for discomfort will improve over time. Pain is something sharp or sudden that occurs, and is usually indicative of a true injury. This must be acknowledged and communicated right away, so that the proper steps can be taken. The safety of our clients is paramount, and even though we like to say that our exercise protocol is safer than stepping off a curb, there are rare instances when something goes wrong. Help us to keep you safe!

Once a client achieves the ability to train with a high level of intensity, starting exercises from the bottom out position can become a mental challenge. There is an occasional delay between when the brain sends the impulse for the muscles to fire and the moment that the machine's movement arm moves. This delay lasts fractions of a second, but in your mind's perception it can feel like an eternity. It can become a self-fulfilling prophecy; once you convince yourself that you can't move the weight, the weight doesn't move. This is something that happens to most clients at least once, and usually occurs on either the Leg Press or the Lumbar Extension exercises. It is completely normal, but it is also mental. Sometimes you just need to regain your confidence. One approach is to start the exercise from the end point. The client begins the movement from the most contracted position and starts with a negative excursion. This demonstrates to them that the weight is not too heavy and that they can handle it. Another option is to lower the resistance and have them start from the bottom out position. Once they are able to start the exercise from that position, their mental block has been overcome.

Some clients only measure their progress by their time under load (TUL) or how much weight they lift on a given exercise. Not only is this short-sighted, but it can set them up for disappointment if they do not increase in either category for a few workouts. There are numerous ways to chart your progress! As an instructor, I go to great lengths to highlight other measurable markers besides poundages and TUL. We often talk about the seen versus the unseen benefits of high-intensity exercise. Resistance to injury, energy levels, and the ability to do every day tasks with less effort should be viewed through a qualitative rather than a quantitative lens. It is also helpful to look back at where you were and how you felt on a daily basis when you started at Total Results and compare that to where you are now. Being more resistant to injury, having stable blood sugar and hormone levels, and being more physically active with less energy expended are wonderful by-products of the work you have put in. Try to see the big picture.

Author Ryan Holiday said in his outstanding book "The Obstacle is the Way," that, "The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition." Looking at things from a different perspective is a healthy way to break through and be better than you were before. We can help you to overcome psychological hurdles and be the best version of yourself. Get locked in today!