Located in Sterling, VA (703) 421-1200

January 2022

A Plan of Action for 2022

A new year often brings an opportunity for optimism and a fresh start. Considering all the turmoil and insanity of the last two years, I think most of us would welcome a chance to wipe the slate clean and start anew. I generally don't put much stock into New Year's resolutions; for most people, they don't last very long. A perfect example is the commercial fitness industry. Take a look at the parking lots of most gyms right after New Year's Day. They are usually packed in early January, and then much less so by the middle of February. That is because the novelty of the resolution has worn off, and the real work that is necessary to achieve something meaningful and tangible becomes a reality. Many people that set goals or come up with New Year's resolutions are well-intentioned, but don't have a method for how they intend to accomplish what they want to achieve. What separates the successful from the unsuccessful in many walks of life is a plan of action and a willingness to implement that plan faithfully, day after day and month after month.

One needs structure, discipline, and a plan in order to achieve success; it doesn't just happen by accident. Ernest Hemingway is revered by fans of literature nearly as much for his novels as for his extracurricular activities, but the fact is that during the most productive periods of his life, he was an incredibly disciplined writer. He would write faithfully every morning from 6 AM until noon (a productive session might entail his using as many as seven pencils), even if it only produced a few completed pages. This formula helped him to become one of the most accomplished literary figures of the 20th century. Mick Jagger of The Rolling Stones still performs in front of sold-out crowds at the age of 78 (and after heart valve replacement surgery a couple of years ago) and has lost none of his ability to sing and dance for two hours per concert after nearly 60 years in the business. Jagger maintains a very rigorous pre and post-show routine, practices meditation, eats an organic diet, and drinks very little alcohol (a far cry from the Stones' touring days of the late 60s and 70s). Sir Mick's routine seems to be working, as I can attest from having seen the Stones perform in Nashville in October of 2021.

You don't need to wait for the turn of a calendar year to develop a plan of action, although now is as good a time as any to do so. If you are looking to take charge of your health, improve your physical conditioning, change the way you look and feel, and get more out of life, then Total Results is the place for you. There is a method to our madness, but the structure of our workouts is only one part of the equation. We can help you prioritize what you want to accomplish, and then develop a specific plan to help you get there. In order to maximize your potential, you need to be willing to make changes to your lifestyle, specifically diet, sleep habits, and stress management. These changes don't need to be a major overhaul, but you need to be able to be honest with yourself and understand that the current course isn't working. This is not a sign of weakness, but rather a sign of strength and of maturity

It all starts with the workout. Do your best to be on time and attend every session that you have scheduled. As the old saying goes, showing up is 80 percent of life. Be focused and give a maximum effort in every workout. The workout is the stimulus that sets all of the desired metabolic changes into motion; without a proper stimulus, positive changes do not occur. Strive to buy the highest quality food that you can find, preferably organic. These are the raw materials that your body needs for fuel. I know that this can be a challenge in our current environment, with supply chain issues affecting grocery stores, but a little extra legwork and preparation will go a long way. Start adding in time restricted eating, such as intermittent fasting, to help regulate hormone and blood sugar levels, as well as optimize gene expression. Dedicate yourself to getting a consistent seven to nine hours of sleep per night. Many Americans carry a significant sleep debt that can be very easily corrected, if one sets a consistent bed and wake up time and limits exposure to artificial light just before sleep. Incorporate stress management techniques into your plan, such as mindfulness or meditation, and take the time to slow down and breathe. It's amazing how well this works. Finally, find ways to move throughout the day. The human body was designed to move, not stand or sit still.

I also recommend keeping a journal and recording changes in how you feel as you follow your plan of action. It's important to have a spirit and a mindset of accountability. This can help you to analyze how well you're doing. Don't be afraid to review your plan and make changes if you fall off track; remember, nobody is perfect. What works for one person may not work for another, so that's why we customize your workout to meet your individual needs. You are capable of so much more than you realize; it's time to start getting everything you want out of life. Create your plan of action and start on the right path today.

Posted January 14, 2022 by Matthew Romans