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PERFECTLY FIT TOGETHER

Ben and Melanie at the Browns football game

February: A month to lavishly celebrate a meaningful relationship with a significant other or don your most festive party shoes for a night out with your “galentines”.  But have you ever thought about the power of “pairings” and how it could make you even healthier, stronger and happier?  And, we’re not talking about finding the love of your life – unless it’s a heart-shaped kettlebell.  We’re talking about discovering how being perfectly “fit” together with someone else can transform you, physically and mentally.

This is about finding your “other half”, the peanut butter to your jelly, who empowers you to pursue challenges and take action to live a healthy, fulfilling life. Relative to health and fitness, some of our favorite pairings include: lifting weights + stretching! Eating protein + muscle grow! Ben + Melanie!

When it comes to exercise, there’s something to be said about doing it with a friend or “plus one”.  Research shows you instantly become more accountable, happier and subsequently, experience better health and overall results!  And, it doesn’t matter who that other person is, as long as you’re inspired, motivated and challenged to consistently perform at your best.  Ben and Melanie are a fantastic example!   Ben and Melanie’s journeys, though uniquely their own, proves how being perfectly “fit” together is a cornerstone to their continued success; an undeniably relentless force keeping them accountable, motivated and working at maximum effort.

Melanie: “Though I’ve taught a practiced yoga for 12 years now, the only gym experience I’ve really ever had was the cardio equipment next to the yoga studio. Until meeting Ben, I wasn’t comfortable doing any sort of resistance (weight) training. Ben taught me how to train more effectively and show me how strong I really was.

When we joined Results Fitness, I was still unsure of my strength and ability to do any of the movements in class. My biggest struggle was overcoming that feeling of looking silly and not knowing what I was doing.  However, once I got the hang of some workouts and felt how strong the community was, I felt right at home! It’s incredible how much we are all here for each other and how quickly everyone is willing to lift up their neighbor.”

Ben: “I had trained for many years on my own and was pretty comfortable developing my own workouts but started to get bored with traditional weight lifting. When I met Melanie, she was teaching and practicing yoga but only hitting the elliptical machine in the gym. She wanted to lift with me but I knew we were starting at the beginning of her training. I always knew how strong she was, but I wanted her to believe it herself.

We started slow, but she was quickly gaining a ton of experience, and I could only take her training so far. After discovering Results Fitness, I was convinced this was the place for us. For myself, I was apprehensive at first, simply because I’d never really had any group training experience, but all my doubts were eased once we started training with Coaches Josh and Matt.

The biggest struggle in the beginning was getting into conditioning days and giving 100%. I’ve always avoided cardio, preferring strength training, but I know how important conditioning is. Results Fitness has really humbled my feelings toward conditioning workouts and now, I look forward to challenging myself on those days.”

Ben + Melanie: “Once we began our 30 Day Experience, we started scheduling our classes on a weekly basis to hold each other accountable. We both wanted that confidence to walk in the gym and put forth our best on any given day – even if one of us couldn’t make it. It took some time but the effort has really paid off!  Fitness is one of our biggest priorities, and we both get upset anytime we have to miss a day at Results Fitness. Our confidence is now sky high, and we both walk a little taller when out and about. It’s just that feeling of being really comfortable in your own skin and being in control of your health.

Ben and Melanie in their dodge ball costumes for a Halloween workout at Results Fitness

 

You won’t find a better place to help you take back control of your health and fitness, and in Results Fitness, you’ll find a community that has your back the minute you walk through the door! It doesn’t matter whether you have any experience in a gym or not, the trainers bring a depth of knowledge and a kindness that makes you feel at ease – something that is hard to find in a big box gym.”

And, when it comes to what they mutually believe to be the “secret” ingredient to being perfectly “fit” together:

“Working out together has definitely given us a stronger bond. We are good at pushing each other because we sincerely want to see the other achieve something they didn’t think they were capable of. Results Fitness has given us a place to play and get sweaty and strong. Knowing everyone else there is putting in the work, too is just icing on the cake!”

Ben and Melanie all dressed up for a special evening out!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

Schedule a Free Strategy Session by calling 440.684.0460

 

 

 

 

 

 

 

 

WHY I RISE UP

Photo of Linda & her family at a wedding


THE ROAD TO RISE UP

Looking back on my early days with Results Fitness, my biggest concern about joining was ME! On occasion, I can get in the way of myself and seem to be a master of self sabotage. Like many others, I would get involved with a fitness and nutrition routine, think I was doing pretty well and then the excuses would start rolling in. Thus the beginning of a downward spiral.

Whatever exercise and nutrition habits I was following would go by the wayside, and there I was, slipping right back into my bad habits.  Admittedly, I’d find myself worrying about making the commitment to more of a lifestyle change.  It was so much easier to be lazy and “meh” about being healthy and physically active. Bottom line- I was in a terrible rut and unsure how to get myself motivated enough to do something about it.

Initially, I started with Results Fitness through a work sponsored wellness program and then transitioned into their 30 day introductory offer – The RF Experience. I was impressed with both the workouts and level of coaching. However, after the 30 days were over, it was hard to justify joining given our wellness program at work. Unfortunately, the wellness program wasn’t all it was cracked up to be, and I was not able to establish a healthy, sustainable and consistent fitness routine.


WELCOME TO RISE UP

In November of 2016, I received an email from the Results Fitness team about Rise Up In 6 Weeks, a total body transformation program to become re-engaged and back on track with your personal health and fitness goals.  In short, Rise Up fires on all cylinders by teaching you how to create and sustain the life you want through training, nutrition, sleep, accountability, and mindset.  Despite my fear of commitment and uncertainty of what Rise Up actually entailed, I took the plunge.  Turns out, it was a great journey filled with learning, meeting some wonderful people and getting results!  I successfully lost body fat, weight and inches off my waist. Overall, I was feeling better health-wise and was pleased with where I was.

Linda doing a kettlebell workout at Results Fitness

When Rise Up ended, I decided to return to my wellness program at work, attempting to piece together my own regimen based on what I learned.  Initially, I was keeping focus but then, life happened, the excuses started compiling and soon enough, I was slipping back into my unhealthy habits.  In December of 2017, I went for my annual physical, only to leave the doctor’s office feeling mortified! I knew it was bad, but when the doc specifically says “Something needs to change” you are forced to take a hard look at things. At that point, I was at my all-time highest weight and my all time lowest self esteem. Luckily, I knew myself and my patterns with nutrition and fitness and had already signed up for Rise Up 2018 – beyond ready to take it on!

Rise Up 2018 was a godsend. Having experienced Rise Up the year prior, I knew what I was facing and was welcoming all of it with open arms. I was determined to do better for myself nutritionally, physically and mentally. Initially, I had concern about returning after a 9-month hiatus. I wondered what would the Results Fitness team would think and worried about feeling out or place or intimidated.   Spoiler alert – it was like seeing an old friend and picking up right where you left off. No judgment, just a commitment to help me be a better version of me.


WHAT IT MEANS TO RISE UP

My biggest and most challenging fitness struggle is staying consistent with nutrition and exercise. Having many ups and downs with my weight, nutrition and fitness, it’s always frustrating to see good progress fade away.

It may sound cliché, but my life really has been enriched by my Results Fitness family. The environment is so positive and encouraging you can’t’ help but try hard and do better!  Rise Up In 6 Weeks was an absolute life changer for me. When I was discouraged with myself and not seeing the big picture of wellness, Results Fitness and Rise Up came along at the perfect time. I have learned so much and will continue to soak it all in. The pieces of my puzzle are coming together. My focus is different, and I know my success is up to me (with a little help from my Results Fitness buddies).

Linda before and after her RIse Up Journey

Personally, Rising Up with Results Fitness means so much because of its impact on my life:

  • I have overcome my fears by just showing up and being present.
  • I have become better organized with my time, more mindful of situations and overall, more open-minded.
  •  My coping methods continuously improve, empowering me to handle things more effectively when life gets interrupted.
  • Since completing Rise Up 2018, I’ve continued to maintain my weight loss and work out consistently, which is pretty incredible for me.
  • We are all works in progress so being around like-minded people who are caring, friendly and encouraging is invaluable to my journey.  Not to mention, we have some badass members who have done the incredible and overcome life’s challenges.  These people are such an inspiration, making me always wanting to do better.

Linda and her husband enjoying the great outdoors in Sedona

I would say to anyone thinking about signing on for Rise Up or Results Fitness, “DO IT!”.  Take it on, embrace it and feed off all the positive energy and enthusiasm from the gym and members. Don’t expect a quick fix, but a journey.  A journey that will possibly change your life. Take the time to learn from the expertise of the coaches about nutrition and fitness. Practice being consistent, trying new things, hearing ideas from others and just showing up.  Be a little selfish and make yourself a priority with your wellness. Results Fitness and Rise Up are absolutely the right place to start.

Linda with no regrets, just results post Rise Up In 6 Weeks


Rise Up logo: Look and Feel Your Best!

 

HOW I FOUND MY HAPPILY EVER AFTER IN THE FITNESS WORLD

 


LIFE BEFORE MY HAPPILY EVER AFTER

Five simple words was all it took to find my “happily ever after” in the fitness world.

Just stepping foot into Results Fitness was a game changer for me. I had never been to a gym where I had even known another person’s name let alone built a relationship. You see, I am an incredibly shy person and walking into an intimidating place like a gym is no simple feat. Yet, I was taken back by how warm and welcoming everyone was. On my first day at Results Fitness, another member saw the deer-in-the-headlights look on my face when instructed to form groups and they walked right up to me and said, simply, “Come. Be in our group”. Those five words were what made me decide to keep coming back day after day.

My biggest fear is facing the unknown. I had never attended an exercise class like this before and didn’t know if I would be able to keep up, lift any kind of weight or just outright make a fool of myself. My current workout structure at the time needed changing, and I took a shot in the dark by signing up for my first Social Saturday class.  These are designated workout classes where you can try a Group Training class at Results Fitness for free. After being greeted warmly upon arrival and given a thorough rundown of what to expect, that fear was gone within minutes of walking through the door. Everyone’s encouragement inspired confidence to crush the class!  Bottom line – walking into RF for the first time was the best decision I made for myself.  I signed up to become a member that very same day.

“Why not me?”    “You got this.”

These became the mantras I used to conquer my fears. Prior to joining RF, I consistently had negative thoughts of what I could and could not accomplish. It was always “I could never run that far”, “I will never be as strong as the other women” or my usual plain old “I can’t”.

Amie and husband Derek's side by side transformation

Once I changed my mindset, I learned I COULD run that far, I AM strong and I CAN do anything I put my mind to. I have exceeded any and all physical expectations I set for myself since first becoming an RF member. It was the support of the other members that really helped me change my mindset. I cannot recall a single class where I was not high-fived, given a pat on the back, or told “good job”. This type of motivation and support is what excites me to show up for The Breakfast Club (5:30am Group Training class).

Before the Rise Up in 6 Weeks total body transformation program, I had been trying for quite some time to clean up my diet and get myself down to a healthier weight. Rise Up gave me the right tools to finally accomplish what I had been trying to do alone. Turns out, I just needed the structure of the program and the crowd support proved a surprising piece of the puzzle I did not know that I needed to succeed. My husband, Derek, also joined Rise Up in 6 Weeks and it was so comforting to have his support and be able to cheer each other on.

Shortly after completing my first Rise Up, I had my yearly physical. My physician came into the exam room and asked me what I had been doing the past few months. Since my last exam, my blood pressure, weight and cholesterol decreased considerably and were now in very healthy ranges. He also told me my heart was as strong and healthy as someone in their teens. For the first time in years, I was given a perfect bill of health!

Rise Up In 6 Weeks was an absolute game changer.  I lost 9.2 pounds, 4% body fat and went down 2 pant sizes!

In the past, I was working out consistently but never had a consistent plan. Jumping from place to place and trying a million different classes never lead to finding an exercise class or community I could happily attend daily and feel so “at home”.  From that very first class at Results Fitness, I knew it was where I was meant to be.  Above everything else, it enabled me to make the changes I had been struggling with for so long.

Amie's first day deadlifting and after photo of Amie recently deadlifting more than 3x her first day

Prior to starting at RF, I was ready to hang up my running shoes for good. Strength training was my last-ditch effort to become a strong runner. I was burnt out and running on tired and weak legs. Within just a few months of working out at Results Fitness, I started noticing huge improvements and was running faster and longer distances with ease. Recently, I trained and completed my third half marathon and finished in 2:20–4 minutes faster than my previous half marathon!

LIFE SINCE MY HAPPILY EVER AFTER

Since becoming a Results Fitness Warrior, my life has changed.  First and foremost, confidence. I am amazed everyday by the things my body can now do and the limits I can push. This has helped me both mentally and physically.

Amie doing push ups

No mercy! Amie pusing a Heavy AF sled bright and early at 5:30am group training

Work hard, play hard! Amie in her Halloween costume doing a overhead press with a 53lb kettlebell

Second, I have been given a healthy understanding of my body and how to achieve my goals. I now know that the number on the scale is just a small part and measure of your overall health. As someone who has struggled with body image and disordered eating, I now have a healthy understanding of how to treat and fuel my body.

Third, for the first time in my life I have a positive body image. I learned to turn my negative thoughts into positives. The old me would tell myself “my thighs are too big” but the new me knows that they are strong, and I worked hard to get the body I now have.

Lastly, I can now keep up with my kids. This was my #1 goal.  I wanted to be an active and healthy mom and set a good example for my children.  They now have to tell me to slow down so they can catch up!

Amie and her kids after completing a race

The Koger family smiling for a photo at Edgewater Park
Amie with her husband and kids enjoying qaulity time + ice cream

For anyone on the fence about trying out Results Fitness, just do it! You will have no regrets (just results!).

Walk through that door and see what it is all about.

Fitness journeys are never ending. For me, it has been ongoing for 8 years  and continues to be full of ups and downs. Yet, with Results Fitness, I have found my “happily-ever-after” in the fitness world and could not be more proud of all I have accomplished.

And it all started with five simple words.

“Come. Be in our group.”


WhePhoto of Rise Up In 6 Weeks clickable logon it comes to finding your place in the fitness world, it’s easy to feel let down, frustrated and hopeless from diet and exercise programs promising “results of a lifetime” but failing on delivery since neither consider your unique lifestyle, challenges and needs.

Maybe it’s because you don’t how to exercise or took time off from the gym.  Comparatively, what seemed like an easy thing to “go at alone” isn’t fun anymore because no one is around to coach you and keep you motivated.  Or, maybe it’s a nutrition program that doesn’t take your schedule into account since you’re juggling a demanding job with your kids’ extra curriculars.

And, if you’re trying to make something work that doesn’t feel right or fit into your life, you’re less likely to actually stick with it.  But, health + fitness is not “one size fits all”.  It requires a personalized strategy so you can learn how to create a sustainable lifestyle that works for you and supports your personal goals.

If you’ve been feeling let down, stuck or in a rut with how you look and feel, it’s time to Rise Up with Results Fitness.  Contact the RF Team when you’re ready so we can answer your questions and explain exactly what you’ll need to do to succeed!

 

How My Cancer Diagnosis Made Me Stronger

 

Gina and her Family


THE DIAGNOSIS

I have been a member of Results Fitness from the very beginning, starting my journey in the spring of 2010 when I met Coach Josh.  Before getting ahead of myself, let me take a moment and explain what lead me to RF in the first place:

In October of 2008, I was diagnosed with breast cancer. My treatment plan was aggressive, lasting an entire year.  Prior to learning this diagnosis, my main form of exercise was walking on the treadmill or outdoors.  When I was feeling extra crazy, it was a Beach Body Turbo Jam DVD where I punched and kicked it out in the comfort of my family room.  After being diagnosed, the goal was to continue walking during my treatments but unfortunately, I was wiped out and saved what energy I had for my family and work. At the time, I felt OK because there wasn’t another choice and quite honestly, I couldn’t really focus on anything but just wanting to “feel good”.

In the months following my last treatment, the focus became preventing a reoccurrence.  My doctor and I met to discuss strategy, which included everything you’d expect to hear -eating a healthy diet and reframing from too much alcohol.  Of course, the number one recommendation was EXERCISING! Despite the long road ahead and the number of additional follow up appointments, I felt I had a second chance at life. I was looking forward to being “normal” again and improving my overall health so, I joined a gym.

A NEW LIFESTYLE

After seeing a flyer for a boot camp class with Results Fitness, I signed up and the rest is history! Let me preface by sharing I did not jump right in bursting with enthusiasm. Hell no! I was hesitant about whether I could actually do the boot camp because I was out of shape, didn’t have much stamina and my body had recently been through a proverbial battlefield.  Bottom line, I knew I had to try and was glad I did because I started feeling great! The other women in the group were so friendly and fun it made being there easy. Soon, I began feeling stronger and more confident in myself and at the gym. The workouts were different from what I had done in the past, and I was quickly becoming hooked.  Since starting that day back in 2010, I haven’t stopped! In fact, it has been 8 years and counting!

Have I always been consistent? No. Life sometimes gets in the way but I’m thankful for my fellow Results Fitness members and coaches for inspiring me to show up as often as I can. I love receiving the text message asking if I’m going to class or saying I was missed if I couldn’t make it.  Getting to Results Fitness between 4- 5 days / week makes me very happy because it’s a physical and mental reminder I’m being proactive with my health and that spills onto my family and into all facets of my life. I’m a better person, wife and mom because of it.

The Prayner Family

STRONGER THAN EVER

Before cancer, exercise was something I did if I had time or felt like doing it. But now, after experiencing how a healthier lifestyle can have a positive impact on my life, exercising is something I want to do.  At 50, I feel stronger than I did at 40 or 35! Sticking to a routine not only helps me physically, but mentally keeps me in check. If I teeter with workouts and diet, I know what needs to be done to get back to where I should be.

GIna pushing sleds

 

When it comes to exercising, we all have something motivating us to do it.  Avoiding a breast cancer reoccurrence will always be a motivator for me.  It is that little nudge I need every day to get my ass to the gym.  I guess you can say I have breast cancer to thank for joining the gym back in 2010.  I’m happy to share this month, October 2018, marks my 10-year anniversary being cancer free! Thank you Josh, Matt and the Results Fitness family for always inspiring me to be the best I can be.

 


It’s important to mention the incredible services available throughout treatment.  For me, The Gathering Place was a tremendous source of support.  This organization is a local non-profit offering programs, services and activities for cancer patients and their loved ones free of charge.  I’ve participated in several of their “Race for the Place” fundraising events and the experience of meeting people who are walking/running for a survivor or someone they lost is amazing.  Each of us were there for the same reason, but with our own story.  Facilities like The Gathering Place are only made possible through the generosity of community fundraisers and donations.

YOU CAN HELP FIGHT BREAST CANCER: During the month of October, Results Fitness will donate $.25 to The Gathering Place for every single training session all Results Fitness members complete!  Our goal is to raise $500!  If you feel inspired to join our collective fight and would like to make a donation to support those battling this terrible disease, visit our fundraising page HERE! All monies raised will directly support a future breast cancer symposium hosted by The Gathering Place.  Your generosity is sincerely appreciated!


HOW TO MAKE MOTIVATION YOUR SUPER POWER

 

Conor about to cross the finsih line!


Prior to becoming hooked on endurance sports, I had an interesting journey of “motivation ups and downs” leading me to where I am today. Around four or five years ago, my workout routine lacked any real consistency and my nutrition wasn’t all that great. I was a skinny guy, like I have always been, but that does not mean I was the healthiest fellow. I consider myself a “goal-oriented” person and at the time, needed a goal, not only for the challenge, but also in the interest of taking on a new hobby. So I, along with a close friend, signed up for a half marathon.

I know what most of the audience out there is thinking – running is evil, only meant for punishment! Well, that may be true, but we all have a little bit of craziness within ourselves and mine is released through running.  And remember, this was before I discovered my affinity for endurance sports so training for that race was an absolute game changer, both physically and mentally.  Physically, it was about devoting time and energy to run and follow a detailed running program. Mentally, it was about setting a goal and somehow staying motivated throughout the training process.  Coincidentally enough, I discovered getting in to good shape brought a new passion to my life: running.

Once the half marathon was complete, I had another burning question – what’s next?? After experiencing the high of the journey and accomplishment of that race, I couldn’t stop there. That’s when I was approached to do a triathlon. You know, swimming, biking and running, all thrown together in to one race. The challenge wasn’t just any triathlon. No no no! It was for a half ironman. For those unfamiliar, this race distance is made up of a 1.2-mile swim, followed by a 56-mile bike ride and then you polish it off with a tall, cool 13.1-mile run. Add it all up and you have 70.3 miles (hence why these races are called Ironman 70.3 races. See, the more you know!). The race was 10 months later. I committed and away we went!

Conor after completing the Half Ironman

DISCOVERING WHAT MOTIVATES YOU

Training for a long-course triathlon is no joke. You need to put the hours in. Dedication and time management is so paramount. You have to possess a singular focus on that goal. Early morning swims; long weekend bike rides; hard running on tired legs. Another huge challenge is learning what works for you and what doesn’t, both physically and mentally. Physically, I found out adding too much training volume when your body isn’t strong enough to handle it, doesn’t work. About halfway through my training, I development knee tendonitis, which I can tell you is not something you want to experience. It never really occurred to me that you can get injured through swimming, biking or running. Oh yes you can. Overuse injuries run rampant in the endurance community. Not only have I dealt with knee issues the past few years, I have also been hit with injuries to my back (oh my back!) and ankles (stress fracture).

This is what led me to our favorite gym on the east side: Results Fitness. Committing to a regular strength routine has been huge for me. Coaches Josh and Matt have done an incredible job working on my muscle imbalances and focusing on the improvement of my overall functional strength. I wouldn’t be able to have consistent training without it. Huge shout out to those guys!

Conor performing a floor press at Results Fitness

So, you may be asking yourself, how does this apply to me? I can tell you one thing, the amount of training and daunting races I do is not required to establish a rewarding and healthy lifestyle. It really is all about finding your “race” and working towards that goal. That can be weight loss, building muscle or getting active. What I enjoy most about training is the journey towards a goal, not necessarily the goal itself. Attaining the goal is “graduation”. The journey and the constant opportunity to improve is what motivates me. Every day I drop a penny in to proverbial piggy bank of fitness. Another aspect that cannot be overlooked, which quite possibly could be the most prominent motivation, is the relationships you build along the way. I have made several life-long friendships participating and training for these races. I challenge them and they challenge me. They also hold me accountable to getting in my workouts, like waking up at 4:30am to drag myself out the door to meet them for an open water swim for instance.  I think this same type of thing definitely holds true to all else that gets you active and like fellow Results Fitness member Dan shared here, it most certainly holds true at RF!

THE SECRET TO SUSTAINING MOTIVATION

When it comes down to it, exercising can be extremely fun and rewarding with the right outlook. I legitimately enjoy going out for a bike ride or a run. The fitness gained is merely a bonus. The people you meet and the places you go (I am a sucker for out of town races) have added to my life in ways I did not foresee. A few years ago, I never would have believed I’d be training for an Ironman. Which leads me to this point: whenever I am asked what distance these races are made up of, the most common responses I get is “what is wrong with you??” or “I could never do that”. Well, you know what? Yes you absolutely can! Triathlons, marathons, 5Ks, tough mudders, bodybuilding competitions or whatever you set your mind to are full of people just like you and me. It doesn’t come easy but isn’t that the point? All you need to do is commit and put in the work. Just imagine what you can accomplish if you sprinkle some motivation on your morning avocado toast (that is also my secret, avocado toast).

Looking back, deciding to challenge myself to that half marathon was one of the most impactful decisions I have ever made. It has truly added to my life in a way I never thought possible. I am lucky to have found it.

Conor all smiles post his 1.2 mile swim and continued motivation!

To date, I have completed 4 half ironmans (with a 5th planned for October 2018), numerous other shorter distance triathlons and trail running races. I have recently made my largest commitment to date: a full ironman in 2019. Yes, that is a 2.4-mile swim, 112-mile bike and 26.2-mile run. 140.6 miles. It is quite the challenge, but I have built up to it and now is the time.


Regardless of who you are, where you’re starting from or what you want to accomplish, it’s about discovering and sustaining motivation that will fuel your journey.  Like Conor pointed out, motivation is more than just crossing the proverbial finish line.  It’s about the meaningful and significant impact each new challenge and experience adds to your life.

Are you wondering how you can discover and channel your own, internal motivation that will transcend you down a path of further greatness? We know it’s in you– let’s find it together!

 

 

 

 

 

 

DAD STRENGTH || MEET RF’s SUPERHEROES

DadStrength_BlogHeader

MEET RF DAD: MIKE READDadStrength_Square_Mike

 “From my perspective, being the best person and father you can be has to start with you.  I firmly believe you must take care of yourself first, even when it’s difficult, even when it’s inconvenient.  All of us strive to be great parents, spouses and employees.  The reality is, you won’t get there or maximize your potential if you’re not feeling strong – physically and mentally.  Results Fitness is where I hone my body and mind. “

Read more from Mike HERE


DadStrength_Square_Dom

MEET RF DAD: DOM BRAULT

At age 31, my first son was born. Things couldn’t have been better, except for when I started noticing all the client wining and dining was sticking to what started taking shape as my dad bod.  Yep, in just a few short years, I was living in the glory of a full-on dad bod.  I experienced my holy shit moment thinking ‘How can I be a great dad if I keep on this path?’ and decided it was time to become stronger for my family.”

Learn more about Dom’s journey HERE


DadStrength_Square_DanMEET RF DAD: DAN PLATO

” In the simplest form, Results Fitness gives my wife and I a community with common friends plus shared topics to discuss, and those are good things if you plan to be married to someone for the next 60 years.  I was a member at LA Fitness for eight years and in that time spoke to a total of three people.  I’ve crushed my previous gym speaking record in my time at Results Fitness and made new friends – people who I enjoy seeing at 5:30am and people who push me.”

Learn more about Dan’s journey HERE

DAD STRENGTH || BEING THE BEST PERSON YOU CAN BE

DadStrength_BlogHeader_Mike Final

MY JOURNEY TO RESULTS

My fitness journey with the Results Fitness team started years ago when we occupied a 10×10 square on the floor of a big box gym.  It wasn’t always easy competing for space with the jacked-up, heavily inked regulars there, but we held our own and managed to get in a good workout (even though a few of us ended up with ringworm from the showers).  I am proud to be one of the Results Fitness originals, and I’ll be talking to Mary, the keeper of RF, very soon about a more substantial “founding member” discount and a name plaque for my cubby.

Prior to joining Results Fitness, I worked out fairly regularly, but without any real knowledge, attention to proper form or discipline to push myself.  I’d show up at the gym, lift a little, run on the treadmill, take a lot of water breaks, stare at my puny arms in the mirror, then head home.  Sound familiar, gentlemen?

I decided to get serious after my son, AJ, was born.  He’s now 13 and has a younger brother, Will, who recently turned 11.  My wife, Sarah, convinced me to try a class with Coach Josh.  As you can see from my embarrassing before photo, I was quickly losing control thanks to a nasty Bud Ice habit, so it was time to make a change.  My hope was to be an active dad, not the guy watching his kids from the sidelines or riding the motorized scooter around Wal-Mart.  That first class was brutal, but I went back for another and then another until eventually, it became routine.

Mike Read Before Photo

|| Mike’s Bud Ice Love Affair ||

Fast forward to today.  My gut is long gone.  The 42” waist shorts were burned along with my original LeBron jersey, and thanks to Results, I don’t look anything like the guy I used to see in the mirror.

Mike Reed Photo

|| Mike Living His Best Life ||


THE SECRET TO SUCCESS

So, what’s my secret?

Simply put, fitness is my way to relax and my only hobby.  In addition to my wonderful family and all their activities, I have a demanding career that takes up considerable time and often involves travel all over the country.  Being involved with several nonprofit groups, chairing two finance-related committees at my church and serving on the Board of Visitors for my undergraduate alma mater makes striking a balance difficult.  I just don’t have the time or inclination to play golf or collect stamps.

Results Fitness has always been a refuge for me, the place where I can escape my busy life for an hour or so a few times each week.  I imagine many of you feel the same way.  Sure, I like the workout and feel better physically after class, but I truly cherish the opportunity to block out everything else and focus exclusively on me.  That’s what hooked me early on, and why I’ve been part of the RF family for so long.

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||Mike 2018||

“Me” time is really important for all of us, especially for those of us with kids, and even more so if you’re a new dad.  I understand there are a few of you out there. Motherhood is no different, as told through the eyes of fellow RF member, Nicole Marcus. Honestly, I thought the first few months of fatherhood was one of the most difficult times of my life.  If male postpartum depression is a thing, I absolutely had it.  No joke.  Kids are the biggest adjustment you’ll ever have to make.  It’s hard.  Taking time for yourself, even an hour or two each week, goes a long way toward keeping you and your new family healthy.


BEING THE BEST PERSON YOU CAN BE

I know I am not unique in that finding time to work out is my biggest challenge.  The key is treating your workouts like any other commitment.  I typically schedule them in my calendar a week or so in advance.  Then, when the day comes, I show up on time and ready to go.  And, if something better comes along, I am disciplined enough to say no and stick to the workout.  You’ll ultimately feel better about yourself if you hit the gym instead of the bar.  Plus, you’ll avoid potentially running afoul of the no show policy and burning through your free “oopsie” chits.  Treat these like the gold they are.

Focus is key and it begins by arriving early, at least 20 minutes before your class.  Take time to stretch, foam roll and prepare yourself mentally for the pending workout.  This will make your time as productive as possible and help you avoid injury.  Moreover, you’ll get the added benefit of hearing the latest music played excessively loud, much like Cavs games at The Q.  I can now properly identify A$AP Rocky, Future, The Weeknd, Tyga, and a whole bunch of guys whose names begin with Lil’.

My other sage advice is to use your fellow RF’ers [also known as fellow gym members] as motivation.  I can’t tell you how many times I’ve been picked up by watching this community really get after it.  If you aren’t a firm believer that a community of people can impact your level of motivation and ultimately, results, than it might be time to read Dan’s Blog. I personally love hearing RF’ers’ fitness goals and seeing them succeed. There are plenty of days when I practically crawl into the gym only to find inspiration from the RF community.

From my perspective, being the best person you can be has to start with you.  In other words, I firmly believe you must take care of yourself first, even when it’s difficult, even when it’s inconvenient.  All of us strive to be great parents, spouses, employees.  The reality is you won’t get there or maximize your potential if you’re not feeling strong – physically and mentally.  Results Fitness is where I hone my body and mind, and I hope it is the same for you.

Happy Father’s Day, dads.  I hope all of you have a wonderful, safe summer with your families.  Hope to see you at Results Fitness sometime!


Like Mike said, being the best person, albeit a father, spouse or employee, has to start with you.  Honing your mental and physical strength helps you maximize your potential and take care of yourself and family.  Are you ready to commit to being the best person you can be? Let’s get started with a FREE, no obligation Strategy Session to talk through how we can help you live life at your best.

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DAD STRENGTH || HOW COMMUNITY MAKES YOU STRONGER

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LIFE PRIOR TO RESULTS

I have been a member of Results Fitness for 2.5 years. I am a husband to my creative and talented wife, Katie, and a father to three boys (Connor – 9, Nolan – 6, Benny – 3). Prior to joining Results Fitness, I was a member at LA Fitness. My normal routine would be to hit some cardio, bench press, curls, pull-ups, and ab work…every day. There was no variety, and I remember a number of days where I’d come home, just fold up the clothes I’d worn to the gym and put them right back in my dresser because there was zero sweat on them (especially when I skipped cardio). At LA Fitness, things were just fine, and I wasn’t sure I needed anything better.

If I’m being honest, the fact my wife was a member at Results Fitness is what spurred me to give it a try. She was all like “…sleds, TRX, planks, other buzzword, foam roller…” and I was all like “Guuuuurl, I don’t even know what you are talking about!”.  Since I feel there is a huge benefit in having shared interests with your spouse, I figured I’d give it a try. In the simplest form, Results Fitness gives my wife and I a community with common friends plus shared topics to discuss, and those are good things if you plan to be married to someone for the next 60 years.

 

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||The Plato’s & fellow Results Fitness members at the Empower Sports 5k||

Since becoming a member, community has taken on a bigger meaning since experiencing first hand how being surrounded by like-minded people makes you stronger.  I was a member at LA Fitness for eight years and in that time spoke to a total of three people; two of those conversations went like this:

Them: “Are you done with your set?”

Me: “Yes.”

As someone who isn’t a natural extrovert (especially at 5:30am), I can confidently say I’ve crushed my previous gym speaking record in my time at Results Fitness. The point is, I’ve made new friends – people who I enjoy seeing at 5:30am (which is saying a lot), and people who push me to break a sweat. I would never tell them they are helpful to their face because that’s not manly. But, for purposes of this blog, I am okay admitting it.

You need to be a truly unique person to work out by yourself and push yourself the way you are pushed at Results Fitness. I am not that person. My first workout was the start of the 2017 8-Week Rise Up Challenge. This challenge was 8 weeks of training and nutrition coaching to educate and help people create a healthy, sustainable lifestyle.  The start of Rise Up also included a performance challenge to see how many sets of a predetermined circuit you could complete in six minutes. I waltzed in there fresh out of LA Fitness and left (after not being able to complete the challenge) with my hood over my head, straight to my bed where I cocooned for 10 straight hours. It was obvious from that point that RF would be different, and I’d be challenged. When you see what others are doing in the gym, and you have the leadership of Coaches Josh and Matt, you simply push yourself harder.

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||2017 Rise Up Performance Challenge||


MY RESULTS: A DIFFERENT KIND OF BEFORE & AFTER

I offer no inspiring before and after photo but I certainly have seen an increase in muscle, tone and flexibility. Perhaps most significantly, my mental health has improved since I’ve been at Results Fitness as evidenced by the live before and after pictures of my brain:

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As you can see, the before and after of the mind can be just as impressive as the before and after of the body!

There is a great thing happening at Results Fitness, which the members understand. I’m appreciative of what the entire team does for me each week and look forward to seeing the RF community grow know how this will only keep me engaged, motivated and challenged to the point of never being able to put my gym clothes back in a drawer after a workout.


As they say, there’s strength in numbers.  Dan’s journey demonstrates how having a community of support to keep you motivated and focused can have a profound impact, both mentally and physically; even when least expected.  If you’re reading this wondering how you, too could benefit from a thriving, positive community, get to know our fitness haven and team through a FREE Strategy Session!

DAD STRENGTH || BECOMING STRONGER FOR MY FAMILY

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WAIT… I HAVE A DAD BOD?

About two years ago right before turning 36, I decided to join Results Fitness. My very near-term goal was to lose 15 pounds before my second son was born. With a pending arrival of late July, this meant I had just about 3 months, which translated into 5 lbs./month or 1 lbs./week.  But for me, it wasn’t exclusively about weight loss.  My long-term goal was about improving my overall well-being and becoming stronger for my family; that was most important.  Bottom line – I didn’t want to be an out-of-shape dad of two so it was time to make changes.

The hardest thing in this process was making the first visit. It had been over 15 years since I set foot in a gym or did any exercise. I was active when I was younger, playing hockey, basketball, etc., but after graduating college, I put my career first and subsequently, it consumed all my time.  Working in finance, I began my career as an equity analyst and quikcly found myself working early mornings into late evenings.  As I became more successful, the days grew even longer.  Before I knew it, working all day and entertaining clients, prospects and referral sources all night became the theme of my 20’s. Luckily, I didn’t gain any weight so there wasn’t a desire to work out.

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||Dom as a “Father Figure” 2015||

Enter my 30’s.  At age 31, my first son, Henri, was born in December 2011. Things couldn’t have been better, except for when I started noticing the client entertainment was sticking to what started taking shape as my dad bod…WTF? I have a dad bod? Yep, in just a few short years, I was living in the glory of a full-on dad bod. In 2015, after finding out our family would be growing with the addition of another baby boy, I experienced my “holy shit moment” thinking “How can I be a great dad if I keep on this path?” “But when will I find the time to exercise?”.  Luckily, I rediscovered my desire to exercise in 2016 and from that moment on, became adamant about getting back into shape before my second son was born.


THE FIRST STEP IS THE HARDEST

I chose to pursue my goals at Results Fitness since I met Coach Josh through mutual friends years before and some of my family were current members.  Full disclosure:  I was initially skeptical because I thought Josh was a little off kilter… just kidding! In the beginning, Results Fitness appeared to be a great fit because the only time I could work out was going to be during lunch and its proximity to my office guaranteed no excuses.

I took the hardest step and met with Coach Josh on April 28, 2016 for my Strategy Session (initial assessment).  During the assessment, I weighed 188 lbs. and had an average body fat of 28.6%.  Also, just to be clear, I don’t like to call it a dad bod– I prefer father figure.  Upon completing the Strategy Session, it was time to start training.  Spoiler alert -I lied about the first visit being the hardest part. It was actually the first 25 visits! During the Group Training Sessions, there were times when I thought death was imminent.  This feeling was paired with days I distinctly remember wondering if I’d be able to tie my shoes. But as Coach Josh always says “Showing up is the hardest part.” So, that’s what I did, every day, while staying mindful of why I started and always thinking about my family.

 

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||Dom 2016||

On July 19, 2016, just about 3 months after first starting, I met with Coach Josh for my second assessment, this time weighing 176.8 lbs. with an average body fat of 22.15%.  Overall, I had lost 12 lbs. and saw a 22.6% improvement in my BMI. We welcomed our second son, Sonny, a week later and although I didn’t achieve my short-term goal of losing those 15 lbs., I was well on my way towards achieving my long-term goal of improving my overall health and becoming stronger for my family, which was much more important.  Fast forward to August, 2016, and I had lost a total of 21 lbs. in five months.

 

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||Dom 2018||


LIFE LESSONS

Two years later, I am still working out almost five days per week and am happy to share I feel great and have the energy I need to balance all my commitments, both personally and professionally. Currently, my weight is in the low 160’s and my average body fat in the high teens. Although it never gets easier and showing up is still the hardest part, I know this journey will only empower me to be the father and husband I want to be for my family for hopefully a really long time!

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Are you ready to take the first step like Dom and schedule a FREE Strategy Session to get started on your own personal journey? Whatever your goal, it’s about finding a balance that fits your life and empowers you to be the best version of yourself for you and your loved ones.  What’s holding you back?

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MOM STRONG || RF’s BADASS MAMAS

 

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MEET RF MAMA: DIANA MEKOTA

“Results Fitness has not only been a gym for me but a true safe-haven.  During my pregnancy, when I felt at my worst or was my biggest critic, so many people helped build me up; helped push me a little further. Their encouraging words or kind sentiments telling me how great it was to see a pregnant lady working out were empowering. And, above everything else, made me want to be better.  The community at Results Fitness is unparalleled .”

Read more from Diana HERE


MomStrong_BlogHeader_RachelMEET RF MAMA: RACHEL MORSE

I became a member of Results Fitness after the birth of our second child and soon discovered the impact exercise had on my post-partum recovery.  Because of all this, I was determined to sustain my exercise routine through the end of my third pregnancy.   In the beginning, I felt very ill and exercise was instrumental when it came to finding relief. Training at Results Fitness during my third pregnancy helped me feel like I could live my normal life without feeling too inhibited. It provided the energy required to work out, care for my family and keep me moving.”

Learn more about Rachel’s journey HERE


MomStrong_BlogHeader_NicoleMEET RF MAMA: NICOLE MARCUS

After learning I was pregnant, I knew working out and committing to time for myself was not something I was willing to give up.  When maternity leave ended, fitting in my weekly workouts became the biggest challenge. I had grown accustomed to my daily workouts at Results Fitness and now had to balance work, motherhood, home life, and the gym.  Although not without sacrifice, my husband and I figured it out and made it work.   Results Fitness and everyone in the community keeps me grounded.”

Read more about Nicole’s journey HERE