August 2026

People often hear that a Total Results workout usually lasts about twenty minutes and think that it is simple or easy. I don't know if simple is the right word, but we certainly don't want to overcomplicate things. Easy? Definitely not! On the other hand, some folks who are steeped in more traditional (outdated) thinking swear that you cannot accomplish anything meaningful in only twenty minutes. These are individuals who believe that if some is good, more is better. If that is the case, why limit the amount of time you spend exercising? This is where the volume training approach falls woefully short from a physiological perspective. Don't judge the philosophy simply based on the amount of time spent exercising. Sure, less than one hour per week is a relatively small time investment, but it is important to look beneath the surface in order to understand what really takes place.

The main objective of high-intensity exercise is to stimulate a growth mechanism. The intensity of effort must be significant enough for the body to interpret what is happening as an existential threat to its existence. Bear in mind that you are not actually in any danger, but the eventual occurrence of momentary muscular failure causes the body to cross over a threshold that stimulates a growth mechanism. This is what sets the table for physical improvements to take place. By reaching muscular failure, we have assured ourselves that we have done everything possible to send a strong message to the body. If we eat, hydrate, and rest properly between workouts, then the body will respond to this stimulus by building muscle, improving bone mineral density, strengthening connective tissue, maintaining insulin sensitivity, and enhancing metabolic and cardiovascular conditioning.

Over the years, potential clients have contacted us to ask about our program, and when they learn that our workouts last twenty minutes their first instinct is that it is due to convenience, or that it is something that we can "just get away with." Neither of these viewpoints is correct; a twenty minute workout is actually a biological necessity! We perform twenty minute workouts for numerous reasons. First, there is an inverse relationship between intensity of effort and time spent exercising. The more efficiently and deeply you inroad (fatigue) your skeletal muscle, the less time you can actually spend working out. You can sprint, or you can run a marathon, but you cannot sprint a marathon. Second, exercise has a narrow therapeutic window; this means that there is a small margin between too much exercise and not enough. Too little exercise does not adequately stimulate positive change, and overdoing it can lead to illness and/or injury. We want to optimize the dose/response relationship, in much the same way that doctors prescribe (or should prescribe) medication. It is important to perform as little exercise as necessary to stimulate physical improvements without overtaxing the body along the way. This brings me to my third point: recovery resources are finite. It is much easier to overtrain than you think, even if you are relatively young and healthy. If you are using proper form, pushing to and beyond muscular failure, and moving briskly between exercises, you will largely deplete your glycogen (stored carbohydrate in the muscles and liver) stores by the end of your session. Replenishment of glycogen and muscle tissue repair typically require a minimum of a few days, and that is assuming that you aren't performing any other vigorous activity in addition to your Total Results workouts. We keep a detailed record of every workout, and if we notice that your performance is leveling off or going backward, it is probably wise to reduce your training frequency, volume, or both. Many of our longer tenured clients only exercise once a week, and that is their optimal training frequency based on recovery factors.

Another factor to consider is the release of cortisol. Cortisol is a stress hormone produced by your adrenal glands that reduces inflammation, regulates your sleep-wake cycle, manages blood sugar levels, and regulates the body's 'fight-or-flight" response. Longer workouts trigger a greater release of cortisol, which can have a negative impact on performance and lead to general fatigue and overtraining. This is another reason to keep your workouts brief, intense, and infrequent. Finally, shorter workouts enable you to more effectively maintain your focus. A Total Results session requires tremendous concentration, not only to achieve the best possible stimulus, but also to maximize your safety. It is much easier to laser in your focus and be in the correct mental state for twenty minutes than for an hour or more. This gives you the best possible chance for success.

Everything that we do has a purpose, from the selection and sequence of exercises, to the studio environment and temperature controls. This whole experience is far more than what it appears to be on the surface. Don't believe in the oversimplification of what others are putting forth. Start reaping the benefits of high-intensity Total Results workouts today. It will be the best twenty minutes you have ever invested.

As a high school football coach, I am required to complete a Concussions in Sports course once per year. Concussions can occur in soccer, basketball, and even field hockey, but football generally garners the highest amount of attention. The way that we teach tackling at the youth and high school level (keeping the tackler's head behind and away from contact) has actually made the game safer than ever, but with any collision sport you can never completely eliminate the risk of concussions. According to the Centers for Disease Control, "A concussion is a mild type of traumatic brain injury-TBI-caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth."

Symptoms of a concussion can include headache, sensitivity to light, sensitivity to sound, nausea, disorientation, and dizziness. Depending on the severity of the injury (and if you have sustained previous injuries), these symptoms can last from a few days or weeks to several months. Hockey fans will likely remember that Pittsburgh Penguins star Sidney Crosby once missed several months of a season as he struggled to recover from one of many concussions he has sustained over his career. The Virginia High School League, the governing body of high school sports in our state, has strict guidelines that coaches must follow if an athlete is suspected of sustaining a concussion. These include immediate removal from a practice or game, a same-day evaluation by a medical professional, and rest until they are symptom-free. Following that, there is a "Return to Play" protocol that must be followed. In sequential order, the athlete must perform light aerobic activity, sport-specific exercise, non-contact drills, full contact practice, and if they remain symptom-free they may resume full activity. If concussion symptoms return at any point, they must drop back to the last stage in which they were symptom-free. In my experience, having knowledgeable coaches working with seasoned athletic trainers on sight has made a huge difference. In 2024, my second year at Dominion High School, we sustained no concussions on our freshman team. I attribute that to these guidelines, but also because we limited full-contact (tackling to the ground) tackling drills in practice.

What do concussions have to do with high intensity exercise? You are certainly less likely to experience a concussion if you don't participate in a collision sport, but concussions can occur in everyday life as a result of car accidents, falls, or physical assaults. I currently work with two clients who have sustained concussions during their tenure at Total Results, though neither occurred during the course of a workout. Both clients were in their early 50s, one a male and one a female. Each of these trainees had worked with us for a number of years when they sustained the injury, and fortunately they were very well-conditioned.

How do we handle concussions at Total Results? If you suspect that you have sustained a concussion, we strongly encourage you to be evaluated by a medical professional. Should the diagnosis be confirmed, you should avoid weight training workouts until you are symptom-free. We are more than happy to touch base with your medical provider to gain insight and learn of any restrictions that they suggest. Once you are able to resume exercise, we will start with greatly reduced weights, mild to moderate intensity, and a fixed number of repetitions or time under load. We are not training to muscular failure; we simply want to make sure that you can complete the workout without experiencing a recurrence of symptoms. Neck exercises will be avoided for the first few workouts to avoid any pressing on the head. The instructor will assess on an ongoing basis and the client will provide feedback following each workout. It is important to note how you feel in the day or two after the workout; sometimes symptoms don't recur right away. We will slowly work up to a higher level of effort over the course of a few weeks until you are able to exercise at full intensity with no problems. Each case is different; people heal at different paces, so we must individualize the workout.

A concussion is a head injury; treatment should be taken very seriously. These injuries can vary in severity, which is why you should get checked out if you sustain a blow to the head. If you have previously suffered a concussion you are more susceptible to another injury, so it is important to know the warning signs. If you should happen to suffer from a concussion, please communicate to us so that we can take the appropriate steps to ensure your safety. We are on your side!