September 2026

Merriam-Webster defines the word potential (noun) as, "ground for expectation of success, improvement, or excellence." What does this mean in the context of high-intensity exercise? The concept of success means different things to different people, and new clients come to Total Results with a variety of goals that they would like to achieve. I often use the term "genetic potential," which might initially sound vague. Each of us was dealt a genetic hand of cards at birth; half of your genes came from each of your parents. Many of us, based on genetics, have a predisposition to things like heart disease, diabetes, or cancer, but that doesn't guarantee that we will suffer from any or all of these diseases. Lifestyle goes a long way toward determining your ultimate outcome, and at Total Results we want to give you the tools to succeed in maximizing your genetic potential.

What does it take to achieve your best possible outcome? One invaluable weapon is a positive attitude - it doesn't cost anything. Life throws many things at you that are out of your control, but how you respond is a choice. Show up for your workouts week in and week out with enthusiasm, not drudgery. While I find our workouts physically and intellectually stimulating, I realize that not everyone sees it the way I do all the time. Accept the challenge with a positive mindset and understand you will be in discomfort for about twenty minutes. No growth of any kind - be it spiritual, intellectual, or physical - is possible without experiencing discomfort.

In order to reach your ceiling you will need a willingness to learn and be coachable. Most people who want to accomplish something meaningful will possess a desire to improve, and it is important that we provide meaningful markers of progress along the way. Although showing up consistently is important, there is more to it than just being present. You have to want to learn, but also understand that this is a process and does not happen overnight. Putting distractions aside and being locked in for the entirety of your workout will pay dividends. There is a learning curve to understanding our protocol and philosophy, and creating good habits is a step-by-step endeavor.

Give great effort - it is a key component of success no matter what you do! When we talk about effort in exercise, attention to detail is included in the mix; this includes speed of movement, pacing, and turnaround technique, but it also means pushing to and beyond the point of muscular failure. Intensity can be defined as inroad/time, and greater effort translates into a more significant muscular, metabolic, and cardiovascular stimulus. Have it in your mind that although you will encounter discomfort, you are mentally strong enough to work as hard as you possibly can for one to three minutes in each exercise. You will feel a tremendous sense of accomplishment when the workout is over.

Be consistent. Our most successful clients are the individuals who make it a point to be here every week. If you cancel or reschedule frequently, or consistently show up late, you may need to reevaluate your priorities and your schedule. This must be important to you. No matter how busy you are, you can fit less than one hour of exercise into your week.

Don't overdo it with additional activity. Yes, human beings were designed to move, and I believe that a sedentary lifestyle should be avoided. However, your body has finite recovery resources, and as we age it takes longer to recover. Some moderate activity shouldn't disrupt your progress, but pounding the pavement running every day, or playing pickleball for three hours at a clip is going to negatively impact your ability to get the most out of your Total Results workouts. No other form of physical activity can do for you what Total Results workouts can do.

Eat protein. This is the raw material that your body needs to grow muscle. There is considerable debate about how much protein one should consume per day. I recommend starting with 1 gram of protein per kilogram of body weight, and increase as needed. You can find out your weight in kilograms by taking your body weight in pounds and dividing by 2.2. I also suggest that you divide your protein intake evenly across your meals, rather than eating the lion's share in one meal.

Commit to yourself! Believe in what you are doing and don't give yourself an out. Be all in or not at all. Let Total Results help you reach your potential.

As the old saying goes, necessity is often the mother of invention. We often wait for just the right time to begin something: to learn a new skill, to save for retirement, to change our habits, or to start an exercise regimen. Artistically inclined people often speak about a moment of inspiration that spurred them to write a song or create a painting, and perhaps that does happen for some folks. It has been my experience that there are very few occasions when a "perfect time" will ever present itself. Life is full of numerous hidden opportunities; sometimes you just have to plow ahead and create one for yourself instead of waiting for something to happen. Procrastination leads to inertia; it's time to attack the day and do something meaningful. The perfect time is right now!

It starts with adopting a different mindset. The perfect time is right now! Gone are the days of making excuses and accepting less than you deserve. The power of positive thinking is far stronger than most people realize. In his classic book "The Magic of Thinking Big," author David J. Schwartz says, "Believe big. The size of your success is determined by the size of your belief." Others will not believe in you until you believe in yourself. There is documented evidence that people who write down their goals and regularly see them on paper are far more likely to achieve them than people who do not. If you can visualize success, you can go out and earn it. There is much that occurs in life that is outside our control, but two things that we have absolute power over are our attitude and our effort. Choose the way you want to respond to the adversity that life is bound to throw your way.

The perfect time to start exercising at Total Results is right now. You have wanted to incorporate high-intensity weight training into your lifestyle, but it just doesn't feel like the right time. You may be busy with work, family, and other commitments. Many people like to wait until January to make a New Year's resolution. It is early September; why wait another four months? If you keep waiting, you can always find another excuse to procrastinate. You might also say, "Total Results sounds hard; I don't know if I'm ready for that." Give yourself some credit; it's time to adopt a can-do mentality. Yes, our workouts are challenging; stimulating lasting physical change requires effort. Your body will adapt to the demands of the workout, probably faster than you thought. You have 168 hours in a week; Total Results workouts take up less than one of those hours. Think about that and allow it to sink in.

Start the next exercise of your workout right now. Some clients will inadvertently (or purposely) delay between exercises because they are fatigued. Your arms and legs are shaking, and your lungs are burning; you would love to catch your breath before your next exercise. But the time to get going is right now! Sure, you might achieve a higher time under load on your next exercise if you rested for a minute or two, but that's not the main objective of exercise. Our main objective is thorough systemic inroad. The sooner you start, the sooner you finish the workout, and moving quickly between exercises ensures optimal metabolic and cardiovascular conditioning. In this way, Total Results exercise is more "cardio" than steady state activity. These effects can be felt long after you complete your session. No matter how tired you are, find a way to start the next movement as quickly as you can. The reward comes at the end when you are finished; it is likely to be the most challenging physical activity you perform all week.

The time to start your workout is right now. Punctuality is key; intentionally or unintentionally, it speaks volumes about your level of readiness and how important this is to you. If you consistently show up late or reschedule your appointments, you may need to reexamine your schedule and level of commitment. Have a sense of urgency; for the next half hour, this is the most critical thing you need to accomplish. If your session starts at 10, don't wait until 10 to leave your car and start walking toward the studio. It's not only okay to show up early, we strongly encourage it! Do whatever you feel is necessary to be mentally ready to give your best effort, but let's start promptly.

It all begins with a single step. Just scheduling a session will put you on the right path. Nobody knows when their time is up, and nothing is more expensive than regret. Do not wait any longer. The perfect time is right now.