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September 2010

Eat your way to a healthy lifestyle!

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10 of the BEST foods you can eat!

1. Sweet Potatoes: These things are packed with carotenoids, vitamin C, fiber, and potassium. This is a fantastic vegetable that is great for you. Cooking tip: Mix them in a little bit of crushed pineapple or sugar free apple sauce, put them in the over, and BAKE! Such a great snack or side dish for you to enjoy! Definitely a healthy plus!

2. Mangoes: This delicious fruit does not promote weight gain. It’s full of vitamin C and A and helps with lowering blood pressure.
3. Unsweetened yogurt: Some of you may be thinking “Unsweetened? Eww gross!” However, this is a great accompaniment with fruit (such as Mangoes! 🙂 ) Surprisingly, it has more protein, potassium, calcium, zinc, and vitamins B-6 and B-12 than sweetened yogurt.
4. Broccoli: Vitamin C (Getting the hint yet that vitamin C is important???) The folic acid in broccoli helps women maintain normal tissue growth. The best way to cook broccoli so that you get the most nutrients is by steaming it just enough so that it’s still firm. Sprinkle a little bit of red pepper flakes and lemon juice on it, and you have a great dish.
5. Wild Salmon: Did you know Salmon helps prevent heart attacks? There’s a good omega-3 fat in salmon that is a great addition to anyone’s eating choices.
6. Crisp Bread: Your body needs fiber. Any form of wheat cracker is a good source of fiber. Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita are great choices.
7. Garbanzo Beans: This is always a good choice for a condiment when making a salad. All beans are good beans. These beans are rich in iron, fiber, and protein and are essential to a healthy lifestyle.
8. Watermelon: We got that vitamin A and C again. This is a great fruit that is a great nutrient, and is fat free and salt-free.
9. Butternut Squash: This vegetable has a lot of fiber, and… you guess it… Vitamin A and C. This is a great vegetable to steam, put it in a soup, or add it to a stir fry mixture.
10. Leafy Greens: Things such as kale, spinach, and turnip greens are great. Leafy greens are full of vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. If you’re thinking of making a salad, serve with a splash of lemon juice or red wine vinegar.

- http://www.cspinet.org/nah/10foods_bad.html for more information.

Changes to Fitness Results

17 years ago Lance McCullough opened the first Fitness Results gym in San Dimas. It was a great launching point  and foundation for what we have today. However, after much consideration, Fitness Results feels like it’s time to move forward, expand and develop  in other areas, and with that change comes the closing of the San Dimas gym.

Fitness Results is still continuing to do personal training at the Upland location which is only a few more miles down the road. So, clients will be able to transition to our other location and continuing working toward their fitness goals.

Fitness Results is diligently working on developing our Wellness Program, Fitness Results Mall, and Boot Camp at the Upland Arena and are really excited about the advancements that we will be making in those areas.

Updated Work Out Schedule

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Thursday and Fridays workout!

Here is my workout for Thursday:

Military Press: 3 sets / 15 reps: 208 lbs
DB Lateral Standing Lateral Shoulder Raise: 3 sets / 15 reps: 20 lbs
Deltoid Fly: 3 sets / 15 reps: 20 lbs
Overhead Rope Tricep Extension: 3 sets / 15 reps: 160 lbs
Alternating Dumbbell: 10 sets / 10 reps: 50 lbs


Friday’s work out!
M Hack Squat: 4 sets / 10 reps 180 lbs.
Leg Extension machine: 3 sets / 15 sets: 160 lbs
Seated Leg Curl: 3 sets / 15 reps 115 lbs


Saturday and Sunday I was in Big Bear at my cabin at it was my two days of cardio. Saturday I went on a six mile hike around Gray’s Peak and then Sunday I had a nice bike ride around the lake which was about 22 miles! Such a nice weekend!


Here’s my tip: Try to change up your cardio. Go on a nice jog, ride your bike, go swimming. Cardio can be fun!

Lance is back!

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Back to hitting the gym!

As some of you many know, Lance had surgery done about 8 weeks ago and was not able to do any weight training for two months. Although he wasn’t able to lift weights, he was in the gym just a few days after his surgery training his clients and working hard. Now it’s his time to hit the weights again, and here’s what he’s been up to!

Day 1

Bench Press: 4 sets / 10 Reps 225 lbs
Dumbbell Incline Flies: 2 sets / 14 Reps 30 lbs
Latt Pull Down Machine: 3 sets / 10 reps 210 lbs
Low Pulley Row: 3 sets / 10 reps 160 lbs
Triceps Push Down: 3 sets / 15 reps 140 lbs
Alternating Dumbbell Curls: 3 set / 10 reps 40 lbs

Day 2

It’s a LEG day.

Military Press: 3 Sets / 15 Reps 168 lbs
Dumbbell standing Lateral Shoulder Raises: 3 Sets / 14 Reps 22 lbs.
Deltoids Fly (On the bench): 3 Sets / 15 Reps 25 lbs
M Hack Squat: 4 Sets / 15 Reps 135 lbs.
Leg Extension Machine: 3 Sets / 12 Reps 130 lbs.
Seated Leg Curl: 3 Sets / 15 Reps 150 lbs.

Stretched Quads, Hamstrings, and Hip Flexors.

Day 3

Bi-angular Transformer Bench Press: 1 warm up set

12 Reps / 312 lbs

10 reps / 252 lbs
10 reps /204
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Flat Dumbbell flies:
12 reps /35 lbs
14 reps / 25 lbs

Lateral Pull downs:
12 reps / 285 lbs
12 reps 240 lbs
220 12 reps

Low Pully Row :
10 reps / 160 lbs
14 reps / 130 lbs

Bi-angular High Row:
15 / 160 lbs (2 reps)

Stay tuned to follow more of Lance’s workouts and he starts training again!

For more information on how to bring the Fun ‘N Fit Youth and Teen program to you.

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