Results Fitness Blog

Is your desk trying to kill you?

2012-02-17T16:27:00.001-08:00

By Amy Wunsch MSPT

There are 11 factors to consider when setting up your desk to be the most ergonomically healthy work space. One of these factors is the "finish" on the surface. If your desk has a glossy or reflective surface, you could be at risk for spinal degeneration and even paralysis. Let me explain.

A "shiny" desk reflects the glare form your computer screen, desk lamp and indoor and outdoor (window) lighting. The additional glare from these sources causes eye strain and fatigue, forcing you to squint and thrust your head forward to better see your computer monitor. This forward head position compresses all 7 cervical vertebra. Compression like this can be the cause of headaches, neck pain, shoulder pain, spinal degeneration and like I said before, even lead to paralysis.

So the question is... Is it time for a new desk?

I'd like to share with you the remaining 10 Factors to Consider When Setting Up your Desk as well as The 11 Factors to Consider When Setting Up Your Chair and The 11 Factors to Consider When Setting Up Your Work Station.

Join me tomorrow at Results Fitness in Newhall, Saturday the 18th of February at 1:30 pm for the first of a FREE 3 part seminar series designed to make you feel better behind the desk immediately! Space is limited, so call 661-799-7900 or respond directly to this email to reserve your spot.

See you there!

BLT's!

2012-02-07T10:52:00.000-08:00

BLT's! Bites, licks, and tastes, can derail even the best nutrition plans. When journaling your meals, be aware of any BLT's you are having. A few BLT's throughout the day can really add up.

Imagine if every time you pass by the candy dish at work you have just a few M&M's; if you walk by that dish just 4 times a day, every day for a week, having just two or three M&M's each time you pass, that would add up to an extra 200 calories each week, amounting to an extra 5 pounds of weight gain per year. So, when you are feeding your kids, cooking dinner, or walking by the candy dish at work, stay focused on your goals and eliminate those BLT's from your day.

An Emergency Kit... For Your Grumbly Tummy!

2012-01-25T10:24:00.000-08:00

By Cody Bartosh

Sometimes it's tough to get in all the right nutrition in a day. Especially if time and/or money is short. This is what leads us to "lazy cheats" or finding the easy way out by running through McDonald's or Taco Bell. Or by skipping a meal entirely and forgoing any nutrition what so ever!

Just like you prepare an earthquake kit at home, or a first aid kit and extra set of clothes for the car (you do do that right...?) you can save yourself from a lazy cheat, mid-day fatigue and sabotaged goals by preparing this simple and inexpensive emergency nutrition kit.

All you need is 10 minutes, and a few choice items.

Here's the list;

- A bag of raw, unsalted nuts (almonds, walnuts and pistachios are great!)
- Some low sodium Jerky (turkey jerky rocks!)
- A bag of dried fruit (No sugar added)
- 2 bottles of water

And while you're at, it toss a couple of multi-vitamins in there as well, just in case you miss them in the morning.

Put 3 kits together. One for home (to grab in a hurry), one for the car and one for the office. You can pack them in little coolers, a big zip-lock bag or just a plain grocery bag.

The big secret to nutritional success is being prepared, especially in an emergency!

Cheers!

Why Stretch?

2012-01-06T16:36:00.000-08:00

Stretching is key to bringing oxygen, blood flow,mobility and flexibility to muscles. It helps to metabolize by-productsfor quicker recovery. If you lack focus, neglect or just go through the motions while stretching, over time you runthe risk of injury, bad posture, rounded shoulders, forward chin, tighterhamstrings and tight hip rotators. So, put some time and focus into your stretching and warm-up program.

NYC’S LOSS IS SOUTHERN CALIFORNIA’S GAIN: ALWYN AND RACHEL COSGROVE’S RESULTS FITNESS IS CHANGING THE WAY FITNESS IS DONE – AND FACILITY OWNERS AROUND THE WORLD ARE NOW EMULATING THEIR MODEL

2011-12-08T12:26:00.000-08:00

ByJonathan Widran

Ashard as it is to believe given the geographic distance, had a certain Gold’sGym location actually opened in Times Square in the mid-90s, thousands ofpeople in suburban Los Angeles would have missed out on a fitness system sopowerful and effective that its very name—Results Fitness--guarantees theindustry’s highest standards and remarkably changed bodies and lives.

Launchedin 2000 by Alwyn and Rachel Cosgrove, the multi-faceted Santa Clarita,California based facility has been voted one of the Top 10 Gyms in America byMen’s Health Magazine. The couple’s commitment to their mission of changing theway fitness is achieved has brought over 50 new fitness business owners andcoaches from all over the world—including England, Spain, Switzerland andLebanon—to Results Fitness to learn how to emulate the Cosgroves’ successfulsystem.

BothAlwyn and Rachel share their unique expertise with the world as successfulauthors of fitness books. Rachel’s TheFemale Body Breakthrough: The Revolutionary Strength-Training Plan for LosingFat and Getting the Body You Want (2009) offers a revolutionary plan thatuses a combination of innovative strength training and sensible nutrition.Alwyn has co-authored several books with fitness writer Lou Schuler, includingthe 2010 work The New Rules of Liftingfor Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Coreand a Pain-Free Back – in which the authors debunk ab-training myths whileshowing readers how to strip off even the most stubborn flab.

Armedwith her physiology degree from UC Santa Barbara, Rachel headed to NYC, whereshe began building a clientele working as a personal trainer at different chaingyms. She met her future husband at Gold’s Gym, where Alwyn—a native ofScotland with a strong martial arts background, who had also worked in New Yorkfor several years—was set to be the new fitness director. When that fellthrough, they kept their gigs as trainers and eventually went independent.

Rachellater moved back to her home base of Southern California and Alwyn lived backin Scotland for a time before he headed out to California. The couple gotengaged, married in 1999 and – partially out of their growing frustration withconventional gyms they hooked up with in L.A. – opened Results Fitness in 2000.

“Westarted to ask ourselves where we wanted to be in five years, and we had becomeincreasingly disenchanted with the current standards in the industry,” saysRachel. “We were sick and tired of clubs where sales numbers were moreimportant than member results, personal training was ridiculously poor andtraining programs and qualified instruction were almost impossible to find. Wealso realized that there weren’t many gyms around that offered fitnessprofessionals like ourselves stable, long term careers. We set out to createthe solution – and we did.

“Wewanted to provide a place where the standard of fitness training and coachingwas higher than what motivated people could get anywhere else,” she adds. “Akey factor was creating an aesthetic that was far from the ‘big box gym’ feeling,and we knew any chance we had to be successful would be based on our dedicationto superior individualized customer service. The fitness industry is notoriousfor bad customer service and we wanted to offer a radically different system ofprograms that would ensure real, standard setting results.”

TheCosgroves tout the fact that Results Fitness is the only fitness facility intheir area where a prospective client can experience before he or she makes acommitment. Seekers can come in and meet one of their fitness coaches andbecome a member for 21 days to see if their gym is a good fit without anyobligation. Before being taken through a workout, those who choose to join aregiven a Results Fitness Body Blue Print, which details the very specific plansthe staff will use to design a program to help each member achieve theirindividual goals. Every single person who works out there has one of thesedesigned for them.

Duringthis consultation period, the staff evaluates such factors as the client’s healthhistory, any past injuries, training history and specific starting goals. Theyalso take the client through a range of motion and flexibility tests and thebase of the blue print – the Functional Movement Screen, during which clientsperform basic movements that determine where their program should start. Anyimbalances the client may have that could eventually cause an injury are takeninto account before a client joins a general program semi-private trainingclass. If the initial score is too low, the client is given an individual prepprogram to get him or her ready for the classes.

Fulfillingthe Cosgroves’ founding mission to be innovative, Results Fitness is on thecutting edge of the industry bringing the hottest fitness craze in NorthAmerica, Group Coaching Classes, to their facility. Many people strength trainwith weights while others do cardio or aerobics. Somewhere between these istheir group coaching, which allows clients to get the benefits of both.

Theconcept is set-up in group class with certified instructors using toolsincluding kettlebells (a weight with a handle on it), sand bags, ropes,medicine balls, TRX’s (suspension training rings) and other fun, differentequipment. This type of training is a great way to shake things up and give clientsa full body workout (functional exercises using the body, without conventionalexercise machines), burn calories and get the metabolism stirring.

Allthe personal training at Results Fitness is done in a semi-private environment,in which each coach works with up to three people at a time. “It’s like privateone on one training, but it provides a more social setting and accountability,”Rachel says. “Typical one on one is limited and we get better results withclients this way – plus they have more fun and get to know other members. We teach people how to better leveragetheir time, and it’s less expensive. We set up circuits, and for each member weregress or progress the exercise depending on their individual programs withinthe setting. So if say, squats are difficult for you, in the group, we wouldgive you a variation exercise.”

Alwynelaborates further on the psychological background and specific benefits ofsmall group training: “People sometimes assume that in a small group, each participantdoes the same thing, but a generic program doesn’t serve anyone’s needs. Whatwe do is individualize it but make them part of a dynamic social culture, whichguarantees better results. Scientific data says if somebody watches you workout, you will do 30 percent more work. The group setting is about motivation,encouragement and accountability. Rather than isolate people, we’re trainingthem at the same time just with unique specifications. We’re creating a cultureof success to help our members do what they need to to, empowering them tosucceed even if the coach would leave the setting. Someone comes along on thejourney but instills the confidence to do that.

“Theidea of group training occurred to me when I compared fitness coaching to swimmingand martial arts, or even physical therapy, medical school training and WeightWatchers – all of which is done in groups,” Alwyn continues. “So in thisindustry, if we could take what we believe is the best training program in theworld and deliver it in such a manner that the results are better, why wouldn’twe do that? It’s a positive experience for everyone. Coaching ultimately isabout trust, and relationship between the trainer and the client. The X Factorat Results Fitness is the culture we create and the positive energy that comesout of that.”

Alwyncomes by his own optimistic spirit naturally, having successfully battledlymphoma from 2004-2008. He is almost five years into a life reborn via a bonemarrow transplant. “You’re talking to a guy who is trying to change people’sbodies, who knows the value of life and how fragile it is,” he says. “I can’tafford to be anything but positive.”

Racheladds, “We feel as though we have provided a place where fitness coaches couldbuild a great career, and we work with them as a team. Results Fitness grew inclientele and scope because we started getting results for our clients anddeveloped a strong rep for building systems that were strong enough to runwithout me and Alwyn being hands on with every detail. I knew we had succeededwhen we had to step out for months at a time when he was fighting cancer forthose four years, and during that time, the business grew. That’s because wewere truly changing the way fitness was getting done. One of our other goals isto be the best part of our members’ day, every day.”

Anotherof the ways Results Fitness achieves this is by offering a scientificalternative. Using the application of science, their program design specialistsdevelop a customized approach to fitness, health, physique enhancement and wellbeing for each member. These include: Appropriate Cardiovascular Activity;Appropriate Resistance Training; Professional Assistance and ScientificManipulation of these activities; and providing General Nutrition Guidelines tofollow.

Alwynsays, “Our clients put their bodies and well being in our hands, and when we’reable to help them break through and solve their problems and help themcultivate a healthier lifestyle, we feel blessed. It’s a responsibility we takevery seriously here at Results Fitness, and we are honored that they put theirfaith in us.”

Low Muscle Mass a Risk Factor for Diabetes?

2011-11-28T16:28:00.001-08:00

Here's yet another reason to hoist those heavy weights. Research from the University of California, Los Angeles, suggest that minimal muscle mass is associated with increased diabetes risk. They analyzed the data at 13,644 subjects in the National Health and Nutrition Examination Survey III. After adjusting for details such as age and ethnicity, the researchers found that subjects presenting with greater muscle mass were less likely to have diabetes risk factors. Specifically, each 10% increase in skeletal muscle mass resulted in an 11% relative reduction in risk of insulin resistance. Each 10% increase was also associated with a 12% reduction in risk of prediabetes or overt diabetes.

The study authors concluded, "Across the full range, higher muscle mass (relative to body size) is associated with better insulin sensitivity and lower risk of developing transitional/pre- or overt diabetes.

Redefine Your Fitness Routine

2011-11-21T09:32:00.001-08:00

By Rachel Cosgrove

During the first 10 years of the 21^stcentury, fitness has been redefined. Fitness is no longer about being in atarget heart rate zone for a certain period of time or how far you can run onlyfocusing on cardiovascular fitness.

Fitness in the 21^st century is aboutnot only having endurance, but also having strength, power, core stability,flexibility, improved range of motion and better function in day-to-dayactivities.

Does your fitness routine include everything a21^st century fitness routine should?

Too many people get stuck in a rut of doing thesame routine for years and most of those routines only work on one aspect offitness.

For example,

· Runners work on endurance only in oneplane of motion.

· People who Spin work on endurance only inone plane of motion.

· People who do Yoga work on theirflexibility and range of motion.

· People who lift weights, do the samelifting routine working on strength usually not including power and coreexercises.

· People who do Pilates work on corestrength.

But every single one of the above routines onlybuilds one aspect of fitness missing out on all of the other crucialcomponents. A fitness routine of the 21^st century should include allaspects of fitness- endurance, strength, core stability, power, flexibility andrange of motion along with working in multiple planes of motion.

People are limited on time now more than ever sohow do you include all of the above in a fitness routine?

In one hour you can get all of the above done:

10 minutes- Dynamic warm up improving range ofmotion & flexibility (walking on the treadmill to warm up is a waste oftime).

15 minutes -Power and core exercises which bothshould be a priority in your routine. Your core exercises should includestability exercises, not crunches.

30 minutes- Strength exercises using compoundmovements and short rest periods to also put a demand on your cardiovascularsystem building your endurance.

5 minutes - Finish with a cardiovasculardemanding “finisher” getting your heart rate up and your metabolism boosted.

That is what a 21^st century fitnessroutine should look like.

Change up your routine and reinvent your body byredefining your fitness routine!

The above sample routine is based on the templatesused at Results Fitness where they have redefined fitness and are leading theway. Call today for your FREE strategy session to get started at 661-799-7900.Or stop by at 24420 Walnut Street in Newhall or visit their website at www.results-fitness.com.

So, What's the Big Deal About Fish Oil?

2011-11-14T13:47:00.001-08:00

The USDA is now saying if you eat less than five seafood meals per week you should be supplementing with fish oil. There are many, many ways that fish oil benefits the body, but here's one of the big reasons we all should be taking fish oil supplements. 60% of your brain is made up of fats. Your brain needs fats to thrive and stay healthy and if you feed yourself the healthy fats research shows that you "will not" pack on the pounds.

There are three kinds of omega-3 fats: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). While all are powerful anti-inflammatory agents the standout choice for brain health is DHA. EPA can be easily converted to DHA in the body while only about 10% of ALA is converted.

The question now is how much fish oil must we take. The USDA is recommending supplementation of 1,000 to 2,000 milligrams per day with at least 220 milligrams coming from DHA. If you are a regular fish eater then you may be able to take less.

Recovery Shakes!!!

2011-11-02T16:27:00.000-07:00

Hey everyone!

An extremely effective (and tasty!) strategy to increase fat loss is to make sure you have a recovery shake post workout. There are several reasons we at Results Fitness have recommended post-work out shakes for fat loss- and here are some:

1. Puts the blood sugar balance in favor of fat loss. After a workout the blood sugar levels are extremely low, and this is not good for fat loss. By drinking the all natural shakes to replenish your body, this is the fastest way to get your body in fat burning mode again.

2. Helps rebuild the tissues in the body that have been stressed by exercise. This is primarily the job of protein and can be thought of the tools your body needs to repair the body. If your body can repair muscle, then the metabolism can stay elevated which is crucial for fat loss. This allows for the body to be in rebuild mode, not tear down mode.

3. The ingredients are all natural, with no additives or anything that is not absolutely necessary for you.

4. They taste FANTASTIC!

Our shakes here at the gym have several add-ins that are available that help with your goals such as sniffles be gone for immune system support , and veggie meal for real which has fiber and a serving of vegetables.

Remember, starving yourself is not the answer to fat loss, in fact depriving yourself of calories will have the opposite affect. Make sure you have your recovery shake after each workout to ensure peak fat loss results.

Results Fitness Charity Event This Saturday 9/17 at 1pm!

2011-09-15T08:39:00.000-07:00

Results Fitness will be doing a charity Spartacus Workout in tribute to Andy Whitfield, Star of Spartacus. Andy lost his battle with Lymphoma on Sunday.
Because of this show, the infamous Spartacus workouts came about.

This Saturday on 9/17 as a tribute, at 1pm Rachel & Alwyn will be teaching a Spartacus Workout at Results Fitness. Suggested Donation = $5.00 (or more).

ALL PROCEEDS ARE GOING TO The Leukemia & Lymphoma Society
Bring your friends! (You do not need to be a member).

TOMORROW NIGHT!

2011-08-31T15:30:00.000-07:00

Just a reminder, tomorrow night is the kick off seminar for our ROCK YOUR JEANS CHALLENGE.

So whether you want to fit into your skinny, baggy, low cut, high cut, 70's, Billy Jack, bell bottom, boot cut, Daisy Duke's or Walker Texas Ranger Jeans....

This challenge is for you!

Ladies, pick out a pair of jeans 2 sizes too small, follow our program to the letter and you'll be rock'n your jeans within 8 weeks!

Gentleman, you're in this too. If you want to go "FROM GUT TO CUT", grab a belt. We'll measure which notch you're at and help you drop 2 notches by the 8 week mark.

The ROCK YOUR JEANS (GUT-TO-CUT) CHALLENGE is $497 for non-members, $97 for members of Results Fitness and includes:

- Rock Your Jeans nutrition journal.
- Rock Your Jeans shirt
- Motivational accountability meetings with Rachel Cosgrove every Wednesday.
- Access to 4 dynamic group classes per week.

Every person who fits in their jeans by the end of the challenge. wins a $100 gift certificate to J. Serraino. Our gents going From Gut To Cut will win a $50 Sports Chalet Gift Certificate.

Grab your jeans and take the challenge. See you tomorrow!

Aerobic Exercise and Weight Loss Research

2011-08-23T17:53:00.000-07:00

By Alwyn Cosgrove

Isolated aerobic exercise and weight loss: a systematic review and meta-analysis of randomized controlled trials.

Am J Med. 2011 Aug;124(8):747-55.
Thorogood et al

These researchers looked at all the trials on aerobic exercise ( 14 studies involving 1847 participants).
The average weight loss after 6 months was 1.6kg (3.5lbs) and after one year was 1.7kg (3.74lbs)

The researchers concluded that “Our results show that isolated aerobic exercise is not an effective weight loss therapy”
although it “may still be an effective weight loss therapy in conjunction with diets”

My take: It doesn’t work on it’s own, but it might work with diets? Huh? Nice way to be ambiguous….
These researchers found that aerobic exercise doesn’t work at all — the weight loss after six months to a year is less than 4lbs. I’d say that it still does
That takes us 2 weeks at Results Fitness.

There are several other studies showing no effect of aerobic exercise on weight loss when compared to dieting alone. There are a ton of benefits to low intensity aerobic exercise, but time and time again, research and the real world have shown that it’s not an effective tool for fat loss training or really an effective use of your time if that’s your goal.

As far as exercise for fat loss goes – Strength training is number one. Metabolic circuits and interval training are number two. But they all fall a long way short of a solid nutrition plan.

14 studies on weight loss and aerobic exercise with 1847 participants have failed to show any meaningful results. Isn’t it time we faced the truth that it just isn’t a fat loss tool?

–

Too Strict, Too Soon

2011-08-05T10:12:00.001-07:00

By Rachel Cosgrove

Frustrated because she was stuck at 18% body fat and wanted to drop to 16% by her birthday in 2 weeks, one of our clients asked me for help on what to change. Up until this point she had been following the Base Phase Nutrition Principles from my book which are what we recommend for clients at Results Fitness and had dropped from 22% to 18% over 4 weeks. This was excellent progress.
It was time to dial it in these last 2 weeks so I recommended she make a few tweaks including following the nutrition rules in my dial it in and fine-tune phases of my book. Two of these changes were to switch out the fruit she was eating for green veggies instead and swap out her protein sources to be from more fish.
Her house started to smell of fish, which meant she was on the right track to “dial it in” and reach her goal…2 weeks later she measured in at 16% body fat and had successfully dialed it in and looks great! At this point she can go back to the Base Phase Nutrition Rules and maintain allowing herself 10% splurges and when another photo shoot or event comes in “dial it in” again.
Another client overheard that this first client had stopped eating fruit and started to panic – maybe I need to eliminate fruit too…And asked me – should I stop eating fruit? No, not yet because you are still losing body fat doing the base phase.
One of the biggest mistakes many people make is going too strict, too soon leaving you no where to go when you do want to dial it in for a big event, a photo shoot or a night out. Instead stick to the rule in my book – If It Ain’t Broke Don’t Fix It Rule. Keep your nutrition as easy as you can while still losing body fat and then when you get to where you want to be you can step it up and “dial it in.”
The problem is that if you come out of the gates sprinting…eating extremely clean with zero splurges and working out 6 days a week…
…Where are you going to go when your body adapts?
And your body will adapt.
And then you’ll have to figure out how to put a new demand on your body.
So relax and enjoy a splurge…unless you are “dialing it in” which I am these next two weeks so yes my fruit has been swapped out for green veggies, my protein is coming from fish and my splurges are over for two weeks until my photo shoot…
Play time is over…time to dial it in!

The most dangerous thing you can do…

2011-07-05T13:46:00.000-07:00

July 5th, 2011 | Author: Rachel Cosgrove

Last year after having emergency surgery I was unable to return to physical activity for 6 weeks, doctor’s orders. I spent the first week on painkillers lying on the couch watching reality TV. We had just bought new couches with big soft pillows, the kind you sink into. They are so comfortable but horrible for your posture. After spending a week on the couch I went back to working in my office which I had set up for years with my computer on the left and my desk clear in front of me (I’m right handed so I realized that I have always set my desk up this way). For years I have been typing on the computer turned to the left. Head turned to the left, shoulders to the left and arms reaching to the left.

At the 3-4 week point of my recovery, just as I was starting to feel like I was healing up and ready to get back to something physical I went to bed feeling good thinking I might head out for a walk or do a light strengthening workout tomorrow…but woke up the next morning unable to move my neck. How do you hurt yourself sleeping? I did.
I literally could not turn my neck…from sleeping?!?! At this point feeling really sorry for myself- haven’t worked out for a month and now I’m getting old…whoa is me…I tried to foam roll, stretch, heat and ice. I went and saw our chiropractor, who made it feel better but it still wasn’t gone. I noticed that it improved with ice so every night I started to ice it.
It was improving but in the mean time I was still sitting on the couch and sitting at my desk everyday for hours and hours, doing the “right” thing by letting my body heal and rest. According to the doctor’s orders I still wasn’t supposed to be doing anything physical anyway for another 2 weeks. I was afraid to get back to my workout routine in fear that I didn’t want to make my neck worse and maybe if I give it one more day off it will feel better. So instead of working out I SAT. Days went by and it wasn’t really feeling any better. Still there…so I kept sitting, sitting, sitting…
Lucky for me, our new physical therapist at Results Fitness was starting and I was going to be her first patient. Amy Wunsch, is our full time physical therapist at Results Fitness and is amazing at what she does. Poor thing barely got her stuff set up and I was on her schedule begging her to fix me! By this point it was beyond the 6 weeks the doc told me to not workout and I was ready to go.
I have always thought of myself as a pretty active person who doesn’t have a desk job (hence never even thinking about my desk set up) and I have coached people for years on having better posture, standing up straight, pull your shoulder blades back, engage your core…Plus because of my dance background I have always had ingrained in my body to stand up straight “like a string is pulling up from your chest” and pull your shoulders back. I have even had people comment that I have dancer’s posture more than once.
Well, I was about to get a taste of my own medicine…Over the past 2 months that I had spent sitting on the couch and at my desk my upper back muscles had completely forgot how to fire. I had been turned to the left hour after hour so I had created inflammation in the little muscles attached to my skull. I had the dreaded forward head posture and shoulders pulled forward, the very problem I had made so many of my clients aware that they had from sitting at a desk too much. I was paying the price for SITTING so much! My poor body was a mess because I had spent that last 8 weeks SITTING!
As I started to work with Amy she would tell me- “you need to stretch your chest and get your back muscles firing to pull your shoulder blades back.” Sounded familiar…She also came over and fixed my desk set up and made me aware of my posture. I guess I was spending more time at a desk job than I thought and now I had the posture that I am always trying to correct on our clients…
And I was in pain because of it! It was very hard to have someone else tell me that I didn’t have good posture and needed to work on it by doing exercises to strengthen my back and stretch my chest…definitely a taste of my own medicine. One of my first questions for Amy was- do you think I can workout? She didn’t hesitate, “YES! Please start working out and wake up your upper back with some rowing exercises while you’re at it.” I realized that the worse thing I could do was sit at my desk and that all of those weeks that I thought I was letting my body rest and heal trying to be smart about it, I was perpetuating the problem by being sedentary.
This was a huge Aha! for me realizing that the average person sits at a desk 8 hours a day and that we are so caught up on making sure people are recovering and not working out too often that maybe we need to re-think this and get people moving every single day doing something. The most dangerous thing they can do is sit!

Why We Don't Do Crunches...

2011-05-03T11:23:00.000-07:00

Here's a link to very short and simple mainstream article on the reasons why you don't see "crunches" at Results Fitness.

The exercises that are currently being used in our programming have been shown in the research to actually train the "core" in a superior fashion.

http://www2.macleans.ca/2010/01/19/the-man-who-wants-to-kill-crunches/3

Women, Weights, and Osteoporosis

2011-04-14T13:39:00.000-07:00

More than once, I have had a female client come in to work with us directly after a doctor did a bone density test and they had been told that they were at high or medium risk for osteoporosis. They started lifting weights with us and only one year later had their bone density retested and the bone loss was actually reversed – they went from being at high risk for Osteoporosis to low risk with only a year of effective strength training. I have been able to see the actual DEXA scans of my clients with my own eyes, in the real world and see that absolutely without a doubt strength training will increase bone mass and reduce, even reverse your risk of osteoporosis.
I have always said that there are far more benefits to strength train for women than there are for men including a decreased risk of osteoporosis. In an article on MSNBC by Amanda Chan she stated that women are twice as likely as men to break a bone due to osteoporosis. This is why it is twice as important for women to lift weights.
The scary thing is that some women including certain celebrity trainers and celebrities have gone to extremes to lose fat and have followed drastically low calorie and therefore low nutrient diets including cleanses and other extreme measures along with over exercising. These approaches may have actually caused more damage to their bodies, possibly even putting themselves into increased risk for Osteopenia or Osteoporosis.
To reduce your risk of these diseases use a strength training program that challenges your system and puts a demand on it beyond what it is used to along with fueling your body with nutritious fuel. Your body is probably not going to respond to an exercise program that includes lifting weights that weigh less than your purse. Keep in mind that your body is already used to carrying your purse everyday. The average women’s purse is at least 10 pounds. This means that to create a demand on your muscles and bones you should consider lifting weights that are challenging but that you are able to still keep proper form with. If you are not eating enough to fuel your body to do a challenging workout you will not benefit.
If your strength training program looks something like the video below you are not doing anything to reduce your risk of osteoporosis. This type of strength training will not put the kind of challenge on your system to create a decrease in bone loss and unfortunately this is what’s out there and is exactly what some celebrity trainers are preaching. Really?!?!?! This is exercise?
Click here to view Video

"Don't Let Money Change You"

2011-03-30T15:12:00.000-07:00

A line from a funky old R&B tune by the O'Jays "For the Love of Money." This song came to mind while I was writing my final weekly email to all our incredible Transformation Contest contestants. As I typed "This is not about the money, it's about you" I started singing {{Don't let moneeeeey chaaange youuuuuuu!}}. Now, I know this steps away from the meaning of the song just a tad, but it's true money shouldn't be our sole motivation for change when it comes to our health.

Trust me, winning money is pretty dang cool. Who couldn't use an extra $1000? The money is a side note though; sure maybe it gets you in the door, peaks your interest, gives you a reason to finally decide to commit to getting healthy, getting fit. That's fine, but don't let the "money" change you, don't let it be your only motivation. Let's be honest, that money will be gone real quick, then what? What's going to motivate you, inspire you to come into the gym? I'll tell you: It's YOU!

It's about YOU not money. It's about making wonderful positive changes in your life, developing good, long-lasting habits, losing body fat, gaining muscle, feeling stronger, faster, more alive, having more energy, looking and feeling better and setting an incredible example for your family and friends. All of these things, and so many more, are so much better than just money. And, they will last much, much longer.

So, as the Transformation Contest winds down to its final days take an inventory from when you started 6 weeks ago to right now. How far have you come? How much fat have you lost? (Every pound is a victory!). How much more energy do you have? How much better do you feel? How much better do you feel about yourself? What positive impact have you made on people around you? Maybe you won't win the contest. That's okay because you're on your way to winning the war. Keep up the hard work!

Cameron Hedges C.S.C.S.
General Manager Results Fitness

Results Of Transfromation Contest Weigh In #3!!!

2011-03-25T12:50:00.000-07:00

TOP 3 - HERE WE GO! Team Grant: 67.2lbs lost, Team Upgraft: 58.8lbs lost, Team Kavanagh: 52.2lbs lost.

Total POUNDS OF FAT lost for all contestants: 901.32lbs!!!

Keep it up everyone!! Awesome job!!!

Final weigh in is Thursday March 31st through Tuesday April 5th. Winners announced on Thursday April 7th, 7pm at Results Fitness.

HITTING SNOOZE by Rachel Cosgrove

2011-03-16T20:08:00.000-07:00

The night before you lay out your clothes and set the alarm for an early morning workout. “THIS TIME”…you’ll get up and do a workout and get your day started. As you get ready for bed, you are actually excited about your commitment to yourself and having tomorrow be “DAY ONE” of your fitness program.
Morning comes…alarm goes off…at that moment, when you are snuggled in the comfort of your bed (your comfort zone) every excuse creeps into your head and you tell yourself -

“I should probably get more sleep, lack of sleep has been shown to be bad for your health and obviously my body needs it…”
“I’ll work out after work when I’ll have a better workout anyway because I’ll have more energy.”
“I’ll start tomorrow. One more day, then I’ll start.”

Or you just hit the snooze button and roll back over to sleep forgetting all of the commitments you made to yourself the night before.

Hitting snooze is the moment when you decide to stay in your comfort zone rather than get out of your comfort zone and be uncomfortable for a short period of time to get the pay off.
When you think about it, the snooze button is something we hit daily. Maybe you committed that you are going to eat healthy and have no alcohol and then your friends call up and right then you hit the proverbial snooze button and decide I’ll go have a drink tonight…
Or on your way home from work you committed to yourself to go to the gym and as you drive by you decide…

“I should go home and eat something first.”

“I should probably start tomorrow morning.”

Start to notice how often throughout your day you are hitting your “snooze button” and instead start to get comfortable being uncomfortable, a quote I think I first heard Bill Parisi say.

“Get Comfortable being Uncomfortable.”

Know that when you are out of your comfort zone you are going to get rewarded. Get hooked on that uncomfortable feeling of getting out of bed before everyone else and heading to the gym to do something good for yourself, or skipping dessert, or not having your nightly glass of wine, or packing your food ahead of time.
This is also in your career or personal development. If you committed to reading everyday for 30 minutes, don’t hit the snooze button and start tomorrow. Go pick up a book and stick to your commitment.

Remember the quote- “Successful people do the things unsuccessful people don’t want to do.”

This blog post is inspired by an article I read in Success Magazine this month by Mel Robbins.

Transformation Contest 2nd Weigh Ins! Who Are the Top 3?

2011-03-09T10:48:00.000-08:00

The results are in for the Transformation Contest Weigh Ins #2!

Top 3 teams are:

1. Team Kathleen Upgraft with 44.2 lbs. of fat lost

2. Team Amy Grant with 39.7 lbs. of fat lost

3. Team Debra Kavanagh with 34.2 lbs. of fat lost

Wow! Congrats to the top 3 teams and congrats to everyone! We had a total fat loss of 654.82 lbs.!!! That's only 45 lbs shy of last year's total fat loss and we are just hitting the halfway mark. Unbelievable! Great Job Everyone!!! Keep up the hard work!

Nobody is out of this, it's time to dial it in and work even harder, you can do this. Remember every single pound of fat lost counts, be encouraged, be inspired and keep on doin' work! We are proud of all of you!

Next weigh ins are Tuesday 3/15 through Thursday 3/17. Remember you must weigh in by March 17th 9pm or your team will be disqualified.

See you all in the gym!!!!

Spartacus Workout 2.0 at Results Fitness!!

2011-02-21T10:36:00.000-08:00

Spartacus 2.0 a workout written by Rachel Cosgrove for Men's Health Magazine! Check out this 5:45am class, these folks are doing some serious work! Come join us!!!

Sign Up For The Transformation Contest Today!!!

2011-02-09T14:25:00.000-08:00

This Saturday, February 12th 1pm is the last day to sign up, weigh in and get on a team for the New Year New You Transformation Contest. We have over 30 teams competing this year for the $5000 Grand Prize!!! Come join us!!

Call or come into the gym today to sign up for your spot and chance to win $5000!!

The New Rules of Lifting for Abs! Hit those New Years Goals!

2011-01-21T09:32:00.000-08:00

The third incredible installment of the New Rules of Lifting series by Lou Schuler and Alwyn Cosgrove was just recently released and it is awesome. The programs in this book are based on the programs that we use right here at Results Fitness, and we see incredible results every single day.

This book, like the others in the series, is a phenomenal read and highly recommended for anyone wanting to lean out, strengthen the core and get that six pack ready for the New Year! Pick up New Rules of Lifting for Abs at Amazon.com today!

Results Fitness Core Value #6

2011-01-14T16:52:00.000-08:00

#6 - Constantly learn, always improve

Some of you might be surprised to know that continuing education is a requirement as a team member of Results Fitness. We actually write continuing education into the agreements we create for new team members upon hiring them. Read one book per month that will help make you better at what you do. Attend several seminars throughout the year to learn and stay ahead of the curve on what is happening in the health and fitness industry. This is required of our whole team, and not just because we have to renew certifications, more because when we invest in ourselves as individuals and a team we can constantly be the absolute best at what we do.

This Saturday 1/15 several of our team members will be attending the Perform Better Learn-By-Doing One-Day Seminar in Los Angeles. We will spend several hours learning from the best in our industry (which includes Alwyn and Rachel Cosgrove by the way), becoming better coaches so that our clients can get the best possible results.

So watch out on Monday! We'll be back on fire and ready to help get our clients in the best shape of their lives!

New Year New You Transformation Kick-Off Seminar 2011!!

2011-01-11T19:12:00.000-08:00

Last Year's New Year New You Transformation Contest Winners! Team Bambi!

That's right! Our 2nd Annual New Year New You Transformation Challenge is back already. And, once again we are going to kick things off with a bang! Thursday January 27th 6pm-9pm is the Transformation Challenge Kick-Off Seminar. We will have info stations throughout the gym educating everyone on what Results Fitness has to offer its members. The shake cafe will have some tasty offerings and we will have Alwyn and Rachel Cosgrove owners of Results Fitness as our keynote speakers for the evening.

You do not want to miss this event! Last year we had an incredible turnout and this year we are expecting an even better one. The seminar is free and all are welcome members and non-members alike. If you've been wondering what all the buzz is about Results Fitness this seminar, and the contest, are an excellent chance to come and find out.

Remember, the seminar is a great time to get signed up for the challenge which begins on Monday February 14th. Plenty of time to get your teams of 5 together. Entry fees begin as low as $50. Call or come in and reserve your spot today!

Screamin Deals And Results Fitness!! Check It Out!

2010-12-22T13:07:00.000-08:00

$25 for 28 Days, 2 group classes per week! Grab a coupon come check out Results Fitness. Or buy coupons as gifts for family and friends!

Click here for details!

2010-11-24T13:29:00.000-08:00

Beginning Saturday, November 27th
through Saturday, December 18th
Results Fitness will be collecting items
for the Santa Clarita Valley
Emergency Winter Shelter.

We are asking our members and
the Santa Clarita Valley community
to donate items needed for the
upcoming winter season.
Visit the EWS website for their urgent needs list at http://www.santaclaritashelter.com/

As our way of saying "thank you" for your support,
any non-member who donates an item or items
may attend one of our Saturday
group fitness coaching sessions FREE*!

All Results Fitness members who donate an item or items
will receive $1.00 off the purchase of any shake.
*Saturday group fitness coaching sessions are 8:30, 10:00 and 11:30 a.m.
Please arrive approximately 15 minutes early to fill-out a health history.
Space is limited to the first 24 people, so please arrive early.

Results Fitness Is Hiring!!!!

2010-11-02T14:10:00.000-07:00

Looking for a contagious personality to join the Results Fitness team! Results Fitness is hiring for a New Member Sales position with the direct responsibility being to connect with potential clients, acquire & sign them up, while working with the team to help as many people as possible to change their lives. Email Cameron Hedges, our manager at cameron@results-fitness.com if you are interested.

How Important Is Your Warmup???

2010-10-21T15:32:00.000-07:00

Every single class and individual program at Results Fitness includes a warmup, perhaps the least interesting part of your workout, but one of the most important. Warming up your body prior helps prepare you for more intense activity. You are actually increasing your body's core temperature during the warmup. Neglecting to warmup can lead to limited mobility and flexibility as well as injuries and general tightness. Beyond the general physiological benefits of warming up, performing movements you will be doing during your workout or during the sport you play helps the brain visualize what its about to do. So whether you are in on your own, taking a class, or meeting with a coach, keep in mind the importance of your warmup to your workout; it will increase strength, improve your balance, mechanics, and control of your body, and keep injuries at bay.

Food Preparation

2010-10-13T14:26:00.000-07:00

One of the things that clients struggle with quite often is preparing meals in order to stay compliant to their nutritional plan. An easy tip that we often suggest is to simply make a double portion of your dinner (which is typically a compliant meal), pack it in a portable container and have it for lunch the following day. Problem solved.

3-weeks Into the Thermometer Jeans Challenge! Guess What!!!

2010-10-06T10:45:00.000-07:00

3 weeks in to the Thermometer Jeans Challenge. Group 1(5:45am group) ALL were able to button and zip and we aren't even half way! "I'm shocked!" "Are you sure these are my jeans?" "I can't believe it!" "I am going to be able to buy a smaller pair before the end!" were all direct quotes this morning! LOVE IT!!!!! Everyone has made serious progress toward their "drop 2 pant size" goal!!!! Almost everyone could button and zip their jeans. The few that couldn't were right there. 3 WEEKS!!! Awesome job all of you!!! Keep up the great work!!!!

"It's Just Warm Up."

2010-09-30T09:42:00.000-07:00

by Craig Rasmussen C.S.C.S.

People often take their warm ups pretty lightly. The purpose of the “warm up” period is not only to raise your body/core temperature and warm you up in the traditional sense. At Results Fitness we call this period Mobility, Activation, and Movement Preparation (MAMP).

MAMP does several important things:

Addresses tissue quality (via the foam roll)
Elevates body/core temperature.
Charges up/excites the nervous system to prepare for what is ahead in regard to your resistance training.
Takes the joints through ranges of motion to improve mobility.
Takes the body through multiple planes of movement to improve mobility.

The bottom line, take this time period seriously as it will better prepare you for your resistance training session and help to keep you healthy.

Foods that are off limits!

2010-09-22T11:51:00.000-07:00

Have you ever started a diet or nutrition program where you made certain foods off limits? While following this program, did you find yourself frequently craving these off limits foods? In many cases, we get to the point where we give in to this food, and then continue to eat it past the point of fullness, even when the food doesn't make us feel good. This is exactly why it's important to allow yourself the weekly 10% of non-compliant foods. When you have access to the foods that were once off limits on a regular basis, they become much less appealing. When you can actually sit down and eat a bowl of ice cream, instead of sneaking in the "I'm not really eating this" spoon fulls every time you open the freezer, you may start to find that the ice cream will lose its appeal. So allow yourself the occasional, guilt-free splurge, and you will likely find your 90% easier to stick with.

Thermometer Jeans Challenges Accountability Meeting Times

2010-09-14T13:31:00.001-07:00

For all of our Thermometer Jeans Challenge contestants; Monday accountability meetings with Rachel are held at 6:30am, 9:30am and 6:30pm. All meetings will be a half hour. That's every Monday for the next 8 weeks.

It's not too late to sign up for the Thermometer Jeans Challenge!

2010-09-10T20:31:00.000-07:00

The official "eating season" has begun...summer is over, kids are back to school and football has started. Maybe you have found yourself watching more sports, ordering more pizza, eating more chips and drinking more alcohol...or maybe not. But as October approaches with Halloween and then Thanks giving and of course the holiday season these next few months could be considered the official eating season.

Come up with a game plan now to be hot for the holidays! This is why committing yourself to a challenge this next 8 weeks is a great idea! Our Thermometer Jeans Challenge has kicked off and officially begins on Monday the 13th.

- 8 coaching/accountability meetings: VALUE $400

- 8 weeks gym membership: VALUE:$500

- Unlimited group fitness classes: VALUE $1600 ($20/class)

- Nutrition program and journal $125

- A signed copy of The Female Body Breakthrough VALUE:$22

- Down two jean sizes: $ priceless!!!

- And EVERY participant who loses TWO jean sizes will WIN and receive a $100 Certificate to J.Serraino VALUE $100

- PLUS sign up tonight and get a DUFFELL BAG, WATER BOTTLE, AND THERMO JEANS T SHIRT!!!

ONLY $499 OR $89 for members

It isn't too late to sign up.

Call TODAY to get signed up - 661-799-7900

Don't miss out and kick off this eating season with a winning start!

Call TODAY to get signed up - 661-799-7900

Starts Monday the 13th!

2010-09-08T15:38:00.000-07:00

Hey group members!

Hopefully you all are having a great time in class- I know I love being with you all and watching you get stronger, leaner, and healthier. A few of our group members notice my huge smile as I coach class, because I’m so proud of you!

At the beginning of each class, we coaches ask if there is any class we can add, any questions anyone may have, and what we can do to make it better. This is an important aspect of our group coaching- I need your input as to how to make it even better and more fun for you.

The days and times of the classes are a direct reflection of input we receive from our valued family members in the gym. The decision to have a total body class or a metabolic class, or a regeneration class is 100% YOUR choice.

There is a sheet attached to the schedule that asks for input for added classes, different times for classes etc. Please feel free to comment on the classes so we can be the best part of your day, every day!

Remember too: foam roll and stretch before class, and make sure you stretch, foam roll and get a recovery shake at the end of class.

Mike Wunsch

Results Fitness on Men's Health Americas Top 10 Gyms List for 2nd Year!

2010-09-01T15:25:00.000-07:00

Results Fitness made the Men's Health Americas Top 10 Gym's list for the 2nd year in a row!

An enormous thank you to our members, our team and to Men's Health magazine!

Reminder: Tomorrow night Thursday 9/2 from 7pm t 9pm, Results Fitness Thermometer Jeans Challenge Kick-Off Seminar. Come join us and check out one of Americas top 10 gyms!! Rachel Cosgrove will be our speaker!!

Thermometer Jeans Challenge Kickoff Seminar This Thursday!!!!!!

2010-08-30T16:39:00.000-07:00

Come Join the Challenge!

The Thermometer Jeans Kick-off Seminar will be this Thursday evening, September 2nd from 7pm to 9pm. Our keynote speaker will be none other that Rachel Cosgrove.

Come find out what the Thermometer Jeans Challenge is all about! Check out the gym, speak with our team, try out our shake cafe. This challenge is going to be one of the best ever! So many have signed up already and you can sign up too, this Thursday night.

Lose 2 jean sizes and get a $100 gift certificate to j. serraino clothing and accessories!

Join The Results Fitness Thermometer Jeans Challenge!!!

2010-08-26T15:48:00.000-07:00

What are "Thermometer Jeans?" you ask. They tell you if you are HOT or NOT. You know the pair of jeans you have stuffed to the back of your closet and...one day you'll fit into them again...Today is the day that you take action to fit into them!

Here's How It Works

* Bring in a pair of jeans from your closet or buy a pair you would like to fit into; jeans should be no more than 2 sizes too small.

* We'll take a picture of you trying to get 'em on' over a pair of spandex shorts or pants.

We will keep your jeans at the gym; and you can try 'em on throughout the challenge.

* You will have 8 weeks to get into your jeans...and at the end when you fit into your jeans you will receive a $100 gift certificate to j. serraino clothing and accessories.

Our Thermometer Jeans Kick-Off Seminar will be held Thursday September 2nd from 7pm to 9pm. To RSVP please email info@results-fitness.com or call 661-799-7900.

For details and pricing for members and non-members please visit our website at www.results-fitness.com!

New Class Schedule and New Friday-Saturday Hours!

2010-08-23T13:11:00.000-07:00

Please click her e to view the new class schedule at Results Fitness. New Friday hours: Open 5:30am (no change) now closing 7pm. Saturday schedule: 7am to 1pm.

Sleep, Fat Loss, and Foods That Can Get You There!

2010-08-13T07:58:00.000-07:00

A Fit Tip by Kaitlyn Weiss C.S.C.S.

Getting a good night's sleep (7-8 hours) is crucial for fat loss and recovery. With this in mind, many people have a difficult time falling asleep and staying asleep, despite the best of intentions. The following foods have been found to help relax the body by relaxing the muscles, and relaxing the mind by calming you down via serotonin and melatonin, your sleep-inducing hormones. Try having a few of these foods about 2 hours prior to bedtime:

. Bananas - A combination of serotonin, melatonin, and magnesium (a muscle relaxer) make this fruit one of the best natural sleep aids.

. Milk (especially warm) - Contains tryptophan (an amino acid) which can have a sedative effect on the body, as well as calcium which helps the body use the tryptophan. Note: Deep sleep levels are more difficult to achieve with low calcium levels.

. Almonds - A serving contains both tryptophan and magnesium, and are very good for your heart.

. Turkey - One of the most popular sources of tryptophan.

. Flaxseed - Just a couple tablespoons of flaxseed or a teaspoon of flaxseed oil in a protein shake are rich in omega-3 fatty acids (also found in the fish oil capsules, we suggest all our clients take daily) which are a natural mood enhancer and can help relax you if stress has been keeping you awake at night.

Also try our Cal Mag Zinc which contains calcium and magnesium and will help relax the body and quiet the mind.

Alwyn Cosgrove and Mike Wunsch: Men's Health Interview Videos

2010-08-11T17:54:00.000-07:00

Results Fitness co-owner Alwyn Cosgrove and fitness manager Mike Wunsch speaking on bodyweight circuits and exercise progression in interviews with Men's Health magazine. Click here and take a look at the videos.

Check Out the New Article in the Signal!

2010-08-09T08:09:00.000-07:00

Click here to check out Rachel's new article in the Signal. Great pics of some of our Results Fitness moms working out and showing off their muscles.

Check Out Our New Culture Video!

2010-07-27T22:30:00.000-07:00

Brought to you by the Results Fitness Team! Enjoy!

Why is Vitamin D So Important?

2010-07-23T12:39:00.000-07:00

By Kaitlyn Weiss C.S.C.S.

Vitamin D has a slew of health benefits including reduced abdominal fat, enhanced immunity, cancer prevention, improved brain and heart functioning, reducing symptoms and also prevention of depression, improved bone density, and much more. However, despite all these benefits, studies have found as many as three fourths of adults in the United States to have a Vitamin D deficiency. Many studies have found a deficiency to be linked to many serious health problems including: Multiple Sclerosis, certain cancers, athsma, certian flu strains, depression, osteoperosis, obesity, chronic pain, cardiovascular disease, inflammation, and more. The recommended daily intake of Vitamin D is 1000 IU, and this can be acheived through proper supplementation, 15 minutes of sunlight daily, and eating foods rich in Vitamin D (see the table below). *

*Note: Those taking medications including Corticosteroids (Prednisone), Cholesterol lowering drugs Quedran, LoCholest, and Prevalite, and those taking Phenobarbital and Phenytonin should not take vitamin D due to negative drug interactions.

Table 3: Selected Food Sources of Vitamin D
Food - IUs per serving* - Percent DV**

Cod liver oil, 1 tablespoon - 1,360 - 340

Salmon (sockeye), cooked, 3 ounces - 794 - 199

Mushrooms that have been exposed to
ultraviolet light to increase vitamin D,
3 ounces (not yet commonly available) - 400 - 100

Mackerel, cooked, 3 ounces - 388 - 97

Tuna fish, canned in water, drained, 3oz. - 154 - 39

Milk, nonfat, reduced fat, and whole,
vitamin D-fortified, 1 cup - 115-124 - 29-31

Orange juice fortified with vitamin D,
1 cup (check product labels, as amount
of added vitamin D varies) - 100 - 25

Yogurt, fortified with 20% of the DV
for vitamin D, 6 ounces (more heavily
fortified yogurts provide more of the DV) - 80 - 20

Sardines, canned in oil, drained,
2 sardines - 46 - 12

Liver, beef, cooked, 3.5 ounces - 46 - 12

Ready-to-eat cereal, fortified with
10% of the DV for vitamin D, 0.75-1 cup
(more heavily fortified cereals might
provide more of the DV) - 40 - 10

Egg, 1 whole (vitamin D is found in yolk) - 25 - 6

Cheese, Swiss, 1 ounce - 6 - 2

http://ods.od.nih.gov/factsheets/vitamind.asp#h3

The U.S. Obesity Rate

2010-07-21T14:27:00.001-07:00

A Fit Tip by Kaitlyn Weiss

According to the Centers for Disease Control and Prevention, 67% of Americans are overweight or obese. Looking at the map below, it is alarming to see only 6 states with less then 22% of residents that are overweight or obese. Linked with these scary statistics are a rise in individuals diagnosed with diseases including heart disease, type II diabetes, and liver disease, to name a few; all of which can be fatal. Even more upsetting is the fact that 15-20,000 individuals die of malnourishment everyday in different parts of the world. So what can you do to change the fate of our growing nation? A good start is getting in exercise 3-5 times a week, and eating a healthy, balanced diet.

We are all here to help you reach your goals, and to provide you with the tools you need to achieve a healthier life. Let us know how can we help you?

CALLING ALL RESULTS FITNESS MOMS!!!

2010-07-14T14:12:00.000-07:00

Please help us out by being in our next photo shoot for "The Signal" newspaper. The article will be about kids going back to school and moms getting back to their fitness routine; and we would love to feature some of our very own "Results Fitness Moms" in the article.

Please email us at info@results-fitness.com a.s.a.p. if you can be at the gym at 9:30 a.m. this Friday (July 16th) for the photo shoot. Thank You!!!

Rachel Cosgrove the Maneater

2010-07-13T09:40:00.000-07:00

Rachel Cosgrove of Results Fitness does some serious work with Robert Dos Remedios from coachdos.com! Results Fitness Does Work! Click here to see the Hermosa Beach workout.

New Referral Program

2010-07-09T12:50:00.000-07:00

Dear Member and Friend...

Being the best fitness club in the area doesn't just happen. We have to constantly work hard to provide you with the most cutting edge training methods and lifestyle enhancement programs to help you achieve your fitness goals and to improve the activities in your life.

We are truly grateful for the many members who show their trust and confidence in our club and our staff by referring their family and friends to us.

As a token of our appreciation, in addition to the $50.00 in Club Bucks we will add to your member prepay, you may select any one of the gifts below for each new member* you refer.

* A $100 gift card to LAZY DOG CAFE
* A $100 gift card to GLEN IVY SPA
* A $100 gift card to BEST BUY

Sincerely,

Cameron Hedges and The Results Fitness Team

*A new member refers to an annual or short term sign-up; this offer does not apply to trial members.

2010 Best of the Santa Clarita Valley! Cast your votes!

2010-07-06T09:29:00.001-07:00

It's that time again. The Signal is holding their 9th annual "Best of the Santa Clarita Valley" poll. Please click here and vote for Results Fitness or check your newpaper for the mail-in ballot. We are located under "Places, Fitness Center/Gym." Please cast your vote. Huge and sincere thanks to all of you that have helped us become one of the top 10 gyms in America!

2010-07-05T08:52:00.000-07:00

Check out Rachel Cosgrove's latest article "Secrets to poolside confidence" in the Signal. Click here!

2010-05-21T10:52:00.000-07:00

Check out Rachel's TV spot on Fox News Las Vegas right here!!!

2010-05-10T13:13:00.000-07:00

That's right! Results Fitness has been serving its members in the SCV for 10 YEARS!!!!! Come join us this Thursday evening May 13th 7pm at the Egg Plantaion, right across the street from the gym. Food, drinks, DJ and dancin'. A little birdie told me we even got cake! RSVP today!

Our Core Values!

2010-04-29T12:50:00.000-07:00

The question we ask ourselves before making any decision at Results Fitness is: "Does this fit into our core values?" Our gym is our home, our members are our family, our guests. They deserve nothing less than the absolute best from each and every one of our team. These core values ensure that we are being the best part of our members' day every day.

CONGRATULATIONS TO TEAM BAM-B!!!!!

2010-04-16T14:46:00.000-07:00

1st place $5000 winners of the New Year New You Transformation Contest is Team BAM-B!!!!! These ladies lost a combined total of 68.6lbs. of fat in 6 weeks! They absolutely rocked it! Congratulations to the 5 of you!!! Enjoy the your new physiques and the extra $1000 each.

This is how the Top 5 teams looked:

1. Team BAM-B - lost 68.6 lbs. of fat
2. Team Hines 57 - lost 61.8 lbs. of fat
3. Team The Wright Stuff - lost 56.8 lbs. of fat
4. Team King - lost 49.5 lbs. of fat
5. Team For Better or Werts - lost 46.5 lbs. of fat

Congratulations to the Top 5!!!!!!!!!!!!!! Awesome job!!!!!!

6-WEEKS; 125 CONTESTANTS; 682 TOTAL POUNDS OF FAT LOST!!!! IMPRESSIVE!!!

Congratulations to all of the New Year New You Contestants!! We loved having you as part of the Results Fitness family!

Thanks to all of you,

The Results Fitness Team

A couple of new studies just released (thanks to Adam Campbell for forwarding):

2010-04-05T14:08:00.000-07:00

STUDY 1 – The first one compared traditional weight training doing a set of one exercise, then resting and then repeating to a superset workout similar to the ones we use at Emerge Fitness Center (where you perform for example one set of presses, rest a period of time and then perform one set of rows before repeating). The researchers concluded that the superset group burned more calories per minute than the traditional weight training group and yielded more fat reduction. So if workout time is limited (which it is for most of us), and the goal is to drop some excess fat, a superset based workout may be superior.

STUDY 2- Taking that one step further, another study looked at three groups – a low intensity circuit training group, an endurance (cardio) only training group and a high intensity circuit training group. This study concluded that among the three groups, the high intensity circuit training showed the greatest reductions in body weight, percentage of fat mass , waistline, blood lactate (produced at 100 Watt during submaximal test) and greater improvement in 6RM in horizontal leg press and underhand cable pulldowns.
Both of these studies show that pairing or setting up a circuit of exercises using high intensity exercise, will be more effective for fat loss and weight reduction than doing pure endurance training. When we combine the two above studies – we can conclude that using a program like the ones at Emerge Fitness Center using supersets, within a circuit format will be the most effective fat loss strategy within the weight room.
Bottom Line: If your goal is to lose fat, set up all your resistance training in superset, triset or circuit (a term we use to describe 4 or more exercises) fashion to really maximize your results. If you add in some interval training (which is metabolically similar to the above type of training – high intensity work followed by a rest period) and clean up your diet, you’ll make great progress.

Results Fitness Team

New Year, New You Transformation Challenge!!

2010-02-06T10:10:00.001-08:00

The Results Fitness New Year, New You Transformation Challenge!!! $5000 grand prize!!!! Over 100 signed up already! Come join us for our 6-week contest beginning Feb. 15th. Weigh-ins have begun but it is not too late. You do not have to be a member to be in the contest. Just come in pay $50 and sign up. It's that easy. Check out our website and click the "more details" link to view a PDF flier.

Important segment on Good Morning America

2010-01-27T14:56:00.000-08:00

Great segment on GMA this morning. EXACTLY what we will be discussing tomorrow night at the gym 6pm - http://abcnews.go.com/video/playerIndex?id=9674189

New Year, New You Metabolic Transformation Seminar!

2010-01-26T15:34:00.001-08:00

Come join us this Thursday evening January 28th 6pm-9pm at the Results Fitness facility for our New Year, New You Metabolic Transformation Seminar. Alwyn and Rachel Cosgrove (owners) will be our keynote speakers. Come learn everything you need to know about your health and quality of life.

Members, bring a non-member friend and admission is free for both of you. Non-members pay $15, or sign up for our New Year, New You transformation contest for $50 and admission is free! Don't miss out!!!

For details see our PDF Flyer.

Results Fitness is located at 24420 Walnut Street, Newhall, CA 91321. Ph. 661-799-7900: www.results-fitness.com

Take the Spartacus Challenge

2009-12-31T08:34:00.000-08:00

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

2009-12-30T17:46:00.001-08:00

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?

2009-12-25T07:41:00.000-08:00

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!

2009-11-26T07:43:00.000-08:00

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

2009-09-18T11:18:00.000-07:00

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

2009-09-02T19:13:00.000-07:00

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

Results Fitness Named One Of America's Top 10 Gyms

2009-08-27T09:27:00.000-07:00

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!!

2009-07-15T08:25:00.000-07:00

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!

2009-04-01T13:04:00.000-07:00

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

Great article on Nutrition

2009-03-03T12:57:00.000-08:00

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

2009-02-26T07:52:00.000-08:00

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!!!

2009-02-24T17:52:00.000-08:00

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

2009-02-12T07:09:00.000-08:00

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!

2009-02-06T10:40:00.000-08:00

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

2009-02-05T16:37:00.000-08:00

Just click here to see the full article.

New Group Training Schedule Effective Feb. 2

2009-02-02T08:36:00.000-08:00

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:

2009-01-28T16:03:00.000-08:00

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

2009-01-23T13:43:00.000-08:00

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

Group Coaching For Your Interval Training

2009-01-21T13:51:00.000-08:00

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

2009-01-19T12:45:00.000-08:00

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!

2009-01-18T21:25:00.000-08:00

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!!!!!!

2009-01-12T18:26:00.000-08:00

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!

2009-01-12T09:59:00.000-08:00

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

2009-01-09T11:06:00.000-08:00

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

2009-01-09T07:59:00.000-08:00

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

2009-01-07T06:21:00.001-08:00

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

2009-01-05T12:23:00.000-08:00

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!

2009-01-04T21:31:00.000-08:00

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!

2009-01-01T19:18:00.000-08:00

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.