Take the Spartacus Challenge

Check out the January issue of Men's Health Magazine for The Spartacus Workout -
Created by Results Fitness
http://www.menshealth.com/spartacus/workouts/

and come Join Results Fitness Now to start your own Spartacus Challenge!

Results Fitness Expansion: Complete

Our latest expansion is complete! Another 2000 sq. ft. to do work!!! Our new room will serve all of our group coaching classes and extra space to train in. We have added a nice section of turf to the mix as well. Get ready for the sleds people! Treadmills and stairmasters have been moved into the new area opening up the rest of the gym. Come in and check out the new digs!

What Did Santa Bring?

Merry Christmas and Happy Holidays!

What did Santa bring????

Santa was very good to Results Fitness this year giving the members and the Results Fitness Team 2000 square feet of more space to use - new flooring and turf to do a ton of new exercises on! His elves will be finishing the floor on Monday and we should be up and running in the new space by the new year!

AND Santa also brought us an Inbody which we have had on our wish list since one year ago when Biospace let us borrow one for a month. What is Inbody? For those of you who weren't here a year ago the Inbody machine is-

A machine that will give you a detailed print out of exactly what your body is made of. Up until now we have been using skin calipers which are very accurate but if the person you work with changes the measurement can change with human error, etc. We have wanted to get something different but have had a hard time finding something as accurate as the calipers. But, FINALLY we found it. This machine is a bio impedance machine but because it takes each segment separately instead of like many of the bio impedance machines that aren't very accurate. This machine is super accurate. You can read more about it here- http://www.biospaceamerica.com/Product/ib520.html

What does this mean for the members of Results Fitness-

1. You will no longer have to be pinched to find out your body fat! Yay! But beware the first time on it the numbers may be very different from the calipers because it takes your legs in to account too. The coaches at Results Fitness will help you to interpret your results on your results sheet. The goal is to increase lean body mass and decrease fat mass.

2. If you switch trainers the body fat number we have down for you will not change. We work as a team at Results Fitness and up until now the one thing we have not been able to work as a team on is body fat because we always had to have the same person do your body fat. Now in all aspects of what we do we can work as a team which is what makes us the best that we all work together to make sure our clients achieve amazing results.

3. Many gyms who have this machine charge up to $100 per body fat reading because it is a very expensive machine but now as part of your membership you will be able to get an analysis, and a print out as part of your membership once a month.

So, with our new space, new classes and our new high tech body fat analysis machine 2010 is the year Results Fitness takes your fitness to it's potential!

Thank you Santa!!!!!!

Merry Christmas everyone!

Thank you to the members of Results Fitness! Happy Thanksgiving!

A Letter from the Owners of Results Fitness

Dear Results Fitness Members,

What I am thankful for on Thanksgiving morning....Before family and food and commotion take over the day I wanted to send out a note to all of you, the members of Results Fitness to say a HUGE THANK YOU. We have had an amazing year after our renovations last year, "our" book The Female Body Breakthrough coming out and hitting best seller status (I say "our" book because although it has my name on it, it truly is "our" book with stories from many different clients in the gym and the efforts of our entire team), being named one of America's Top Ten Gyms by Men's Health Magazine and winning The BEST Gym in Santa Clarita by The Signal Newspaper. It has been so much fun this year working in an environment where we get to be a part of each of your journeys. And heading in to 2010 we will be expanding again to give our group classes more room and offer you even more! (Just finished negotiating taking over next door this week so by January we should be moving in- exciting!)

I have watched so many of you transform your lives and share that with us, there is nothing more rewarding, thank you! Many of you have been members for years including a few of you who walked in on our grand opening almost 10 years ago when it was Alwyn and I and about 1000 square feet with brown paneling. Thank you for all of your support over the years. It is exciting how far we have come. We appreciate all of your referrals and support over the years.

On the day that we give thanks I'd like to offer my first thanks to you our Results Fitness family, the members of Results Fitness. I know, our success is due to your ongoing support. So, from the bottom of my heart, thank you for giving us such a great year. I only hope you've found success, health and happiness this year as well. Enjoy your Thanksgiving, eat lots and lots, enjoying a splurge (I give you permission) and be safe on your holiday travels.

So I know I speak for the entire team at Results Fitness and from Alwyn and myself, when I say thank you to all of you the members of Results Fitness who have supported us, who come in every day and give us the opportunity to help you change your lives and make health and fitness a priority. We are so fortunate to be able to work with people to do something better for themselves.

We will be there for you on Friday after Thanksgiving if you need to come in and work off some extra calories we would love to see you. We have our annual Black Friday Extra Session Sale Happening and will be giving free shake samples! Come in and hang out with your Results Fitness Family and get a work out in!

Happy Thanksgiving and thank you for everything!

Rachel and Alwyn Cosgrove

and The Results Fitness Team

www.results-fitness.com

Results Fitness Wants To Kick Your Business Into Shape

We are launching our exciting new program the "Corporate Fit Challenge" designed specifically to help Santa Clarita businesses get back into shape both physically and fiscally!

The Corporate Fit Challenge is an affordable and effective six-week program that is designed to help company staff members lose fat, gain strength and endurance and improve overall health and wellness. It will do the same for employers as well plus it will improve employee satisfaction and productivity thereby reducing health care costs. This is a win win!!

The CFC is a nationally-recognized wellness program that helps create healthier workplaces by inspiring change in diet and exercise. The initiative is led by world class certified fitness professionals who provide support and motivation.

For more information on the CFC program and how to get started please call 661.799.7900 or email to info@results-fitness.com attn. Cameron Hedges.

Read Rachel's Interview with Young Hollywood

Check out Rachel's latest interview with Young Hollywood here.

Results Fitness Named One Of America's Top 10 Gyms

Results Fitness named one of America's Top Ten Gyms by Men's Health Magazine!!!! A big thank you to all of our family (clients, staff, everyone). We could not have done it without you!!! Check out the article here.

New 30-Day Trial! Only $89!!

New 30-day trial at Results Fitness! Have a friend or family member you've been trying to get into the gym? Well, now is a perfect time for them to give us a try. We are introducing our new 30-day trial. For $89 dollars anyone can come in and try us for 30 days. With the trial you get 4 sessions with a coach and any group coaching classes you want to attend. You also get complete access to the gym. All for $89. And, if you decide to sign up with us after the trial your $89 dollars will cover the enrollment fee, that means no more payments for a month. So, get in and get started!!!

Funny But True! Check This Out!

Hilarious, but make a great point about diet and exercise. Click here to watch the YouTube video.

Great article on Nutrition

This is an article written by Dr. Johnny Bowden for T-Nation. Some great information on the truth about saturated fat. Plus answers to questions about many other foods. A really great read: Just click here!

New Study on Supervised Exercise

New Study:

Supervised exercise versus non-supervised exercise for reducing weight in obese adults.
Nicolaï SP et al
J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.

This research study looked at the effects of training with supervision/instruction (ie a qualified trainer) versus "advice".

Two groups - Group one met a trainer twice a week for 4 months (as a group).
Group two received basic advice to increase physical activity and access to a fully equipped gym (any exercise they did was unsupervised).

The group with supervision lost on average 362% more fat over a 4-month period. (Total fat loss of 13.4lbs in the coached group - and only 3.7lbs in the advice only group).

Interesting side note - They made these improvements without ANY dietary advice given.

This is not a new finding, nor is it that surprising as a good coach or training partner/team can really help with your results. The fact that the group exercised together only served to improve those results further (as social support is one of the key variables in fat loss success) so I'm not sure that the supervision and instruction alone was entirely responsible for the enhanced results - or the social support was part of it. However, it's clear that together it's an unbeatable combination.

You'd also have to assume that there was more instruction in the supervised group as there was more contact with instructors.

Another study came out a few years ago showing that a participant would exercise 30% harder or more (can't remember the exact number) with someone just watching them (i.e. not offering any instruction or encouragement). You can imagine how that could translate into much greater results, when added with a good program, great coaching, great social support and great instruction.

If you are serious about changing your body - hire a coach, or get a great training partner or team to help you.

WE HAVE A FEW SPOTS LEFT!!!

Come in and join Results Fitness Group Coaching membership! We still have a few spots left for the $97 a month deal. Regular price is $129 a month. Come in today and check it out!

Valentines Day Special

Bring a friend to the group coaching class on Valentines Day Saturday February 14th buy a recovery shake and get the second one for free. Class time is at 11:30am. Come have some fun and bring that special someone. (Corny, yes but it's Valentines Day right?)

There are still spots open for our group coaching special. First 20 to sign up for annual membership to group coaching receive special price of $97 per month (regular price $129). And, your price will never go up. This is a great deal, come and check us out.

Powerful Women!

A couple of months ago several of our ladies competed in a powerlifting competition, in fact some of them will be competing again on February 21st. These ladies are incredible! Read Rachel's article on them at FigureAthlete.com.

Signal Article on Our Grand Reopening

Just click here to see the full article.

New Group Training Schedule Effective Feb. 2

Here is the new schedule for group training sessions:
Monday: 5:45am, 8:30am, 12:00pm, 7:30pm
Tuesday: 12:00pm, 6:00pm
Wednesday: 7:30pm
Thursday: 5:45am, 8:30am, 12:00pm
Friday: 5:45am

These sessions are incredibly fun and effective! Check it out!

Results Fitness Grand Re-Opening Special:

Be one of the first 20 people to
sign-up for our annual
Group Coaching Gold membership
(regularly $129 per month)
and you will pay only $97 a month
plus a one-time enrollment fee.

Clip of Group Coaching Session

Working hard! Having fun! A small taste of what a group coaching session looks like.

Group Coaching For Your Interval Training

For years you have heard us say over and over again “long steady-state cardio does not work for fat loss!” And, to be honest, this is true. A much more effective type of cardio training for fat loss is interval training.

Interval training is simply a way of training the body in an anaerobic state rather than an aerobic state by training with timed work and rest periods. You begin with a work period of let’s say 60 seconds; this work period must be “hard”, you should not be able to talk after the 60 seconds. Then the work period is followed by a period of rest, we’ll say 120 seconds. Other interval examples are 30-30’s, 30-60’s, 60-30’s, etc. or the Tabata protocol of 20-10 (first number is work, second rest).

Most of you know what interval training is so I will not belabor the point. A problem for many is figuring what to do for interval training and when to do it. As for “when” interval training can be done for short bursts, 5-8 min., right after your resistance training, which we often write into your program, and for longer periods, 20-30 min., 2-3 times per week (these should be separate from your strength training days).

As for the “what to do” there are many tools anyone can use for interval training. For the purposes of this tip we will focus on one: Group Coaching/Kettlebell classes. These classes were put into place specifically to enhance your training experience here at Results Fitness. Each class meets the metabolic needs everyone has for optimal calorie burn and long term fat loss. In fact, one class will burn as many as 550 calories. This is incredibly significant in terms of our overall fat loss goals.

Why are these classes so effective? The training that takes place in group coaching is purely interval training. After flexibility, mobility and warm up we have 30 minutes of high intensity interval training broken up into 7-8 stations of varying exercises. Kettlebells are just one of many tools we incorporate into these programs. We use dumbbells, barbells, ropes, sand bags, steps, boxes, whatever we need to meet anyone’s specific fitness goals.

These classes are for everyone! The client’s currently taking advantage of group coaching range in age from their 20’s to 60’s. Many had some nagging issues with shoulders or lower backs before they started. Those issues have disappeared as a result of group classes. Not to mention the incredible fat loss results. This stuff works! It’s incredibly fun and it’s free for all our members.

For those who are not members and would like an inexpensive alternative to our regular semi-private coaching programs, we offer an annual membership for $129 a month just for group coaching.

Do yourself a great favor by checking out a schedule at the front desk to see our available class times. If you have friends who may be interested in group coaching bring them along on Thursday January 29^th 6pm for our Grand Reopening. Come and check out a class! You will love it!

Grand Reopening Reminder and Correction

Thursday January 29th at 6pm (the last announcement had an incorrect time of 7pm) is the Results Fitness Grand Reopening ribbon cutting and party! If you have not received an invite yet you will very soon. Please come and join us! We will have information stations set up around the gym, free samples of our delicious and nutritious shakes, and maybe some other treats for everyone.

Come and bring a friend!

Naked Nutrition Begins!

This Tuesday evening January 20th at 7pm will be our first session of Naked Nutrition. We are expecting a great turn out for this round. Bring your books and get ready for some fun! See you there!

One Last Chance For Naked Nutrition!!!!!!

Due to popular demand! If you would still like to take part in the Naked Nutrition 8 week course you still can. Just let us know by tomorrow Tuesday Jan. 13th and we can rush order the course workbooks for you. Jump at this chance!!!

Naked Nutrition Has Sold Out!

Spots for the Naked Nutrition program have sold out for this session. Good time to sign up for the Skinny Jeans Challenge! See post below for information.

ONLY ONE SPOT LEFT!!! NAKED NUTRITION

Did I mention that these spots were going fast? I meant lightning fast! Only one spot left folks. Get in here and grab it!

Naked Nutrition: Only 3 Spots Left

Spots for the Naked Nutrition program are going fast. We have only 3 spots left for this session. Get in and get your spot reserved before they are all gone.

This really is a great nutrition program. Don't miss this great opportunity to get your nutrition dialed in. Sign up today!!!!

Naked Nutrition is Back! Beginning Jan. 20th

We are bringing back Naked Nutrition one more time! Those of you who have completed the 8 week course know what a great and successful program it is. Those of you that have not there is only one way to find out. Sign up!

Classes will begin Tuesday January 20th at 7pm and continue every Tuesday evening for 8 weeks. This is a great opportunity for anyone who is really trying to dial in their nutrition. And, if you are signed up for the Skinny Jeans Challenge this program is perfect to help reach your 2 pant size goal.

For details about Naked Nutrition see Alwyn's blog at: http://alwyncosgrove.blogspot.com/2007/05/six-pillars-of-naked-nutrition.html

The Results Fitness Grand Reopening Janurary 29th

On Thursday, January 29th at 7pm Results Fitness will be celebrating our Grand Reopening. We would like all of you to join us for samples of our new shakes, stations containing all kinds of info about the gym, nutrition, workouts, kettlebells and just some good old fashioned fun.

There will also be a ribbon cutting ceremony put on by the Santa Clarita Chamber of Commerce. First and foremost though this is our small token of appreciation to all of the Results Fitness family for their incredible support.

Come join us!!! Bring some friends!!! Let's have some fun!!!

It is time for our annual Challenge!

This year we are doing it different! We are doing a Skinny Jeans Challenge! Don't miss out!

Why Skinny Jeans?

With this challenge we want you to focus on something other than the scale and body fat numbers. We want to get the emphasis off of NUMBERS and instead on how you feel and fit in your clothes which is what is most important. And EVERYONE can be a winner this time around! The only deciding factor to whether you win this challenge is- Do your jeans fit? And they have to really fit- to where you can wear them in public and feel confident and good about yourself. Steps to get yourself entered:

1. Find your pair of jeans(these can be from the back of your closet or a new pair you just bought). They should be at least 2 sizes too small. You have 12 weeks and should be able to lose 2 clothing sizes in 12 weeks but you can also go for 3!

2.Bring your jeans in to the gym and also wear something tight to try the jeans on for us over. (We can do this privately in the back if you prefer). We need a picture of you trying your jeans on as high as you can get them and as closed as you can get the button. This is your before picture for the challenge. We keep your jeans and put your name on them. Anytime thoughout the 12 weeks that you want to try them on let us know. The day you take this picture is the start of your 12 weeks.

3. Get your self officially entered- stop at the front desk and sign up for $119.00 which includes your Skinny Jeans Challenge Journal where you will have a place for your before picture, goal setting strategies, our elimination diet which we recommend you do and 12 weeks of nutrition journals along with your chance to WIN! (Remember everyone can be a winner, it is YOU against YOU) If you win- You will get to GO SHOPPING!!! And get yourself a new pair of jeans in your new size(we thought this was much better than a trophy)! And attend our Skinny Jeans Ceremony where we will be taking a picture and using you in a future ad for our gym- You'll be a STAR :)

4. Next talk to your coach about your strategy to win this challenge! Start filling out your goal setting homework and your nutrition journals. Bring them into your coach and do what you need to do every single day to fit into your jeans!

MEN ARE WELCOME TO JOIN IN!!!! Men are also welcome to join in to the skinny jeans challenge! We know you have a pair of jeans you want to fit into too! Why not join in the fun?

IT IS TIME TO COMMIT!!!!! YOU CAN DO THIS!!!!

Renovation is complete!

Finally! Construction is complete at Results Fitness. We would like to thank all of our members, coaches and staff for their incredible patience and support of this huge and important project. All of you are absolutely amazing! Thank you!

The gym looks great! Lot's of new equipment; a whole new section to the gym, the kettlebell gym and of course, the JUICE BAR!

We spared no expense in making sure that your experience with us is nothing short of amazing. Everything we've added is specifically geared to optimize your workouts for the best possible results. A brand new weight training room with new squat racks (and more of them), dumbbells, bars, benches, etc.

We've added a whole new "wing" to the gym. This side houses our track, ropes, other new toys and our brand new kettlebell gym where group coaching takes place.







And, just to make sure that each of our clients reaches their peak fitness potential we have added an incredible new juice bar and cafe'. These shakes are simply the best you will ever have trust me. Recovery never tasted so good!

Thank you again Results Fitness family! Without your support none of this could have happened.