June 2025

Don't Have a False Sense of Security

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!