Sunday – October 21st, 2012 we launch a new deal with Groupon. The Groupon is featuring our Award winning Boot Camp ran by Rodney Harris! Our Boot Camp is not only fun and produces results but its also award winning! Yes Fitness Results Boot Camp has been named 2012 Best Group Training in the Inland Empire! If you have thought about trying our boot camp but never took that first step this “Deal” has your name written all over it! We look forward to meeting or seeing you again soon!
After writing the post “Animals Do it…Why can’t we,” I was inspired to try a Water Fast for myself. Lance McCullough owner and Trainer of Fitness Results had spoken to me about how he just began water fasting again as a means to cleans, reset his glucose and for overall health. I had been in a stand still in my own weight loss efforts so decided to give the 24 hour Water Fast a try.
Since I am an over thinker by nature I decided pretty quickly if I was going to participate in a Water Fast then there was no time like the present. My Sister-in-law decided to fast immediately upon reading the post, my Mother-in-Law set her fast “date” to this coming Saturday. Others I know read the post but decided there was no way they could do it, they wouldn’t last! So to fully understand what I had written I decided to tackle the “Fast” on my own.
I started my fast on Sunday night after dinner, I took my last bite before 7 PM. I drank my water before bed, 4 hours down no issues (but who eats after dinner anyway). Monday, I woke up at 8 AM (it was a holiday) and drank a glass of water before having my morning coffee. I was hungry because I typically eat within the first hour of waking if its not a workout morning. On mornings I workout I wake up at 5:40 AM and am in full exercise mode by 6 AM so breakfast takes place immediately after my work out. Back to the fast; I was going to be a busy day since I was working a booth at a local dog/car show. I purposely planned this time to fast because I knew it would be easier for me to succeed outside my home. I drank a lot of water throughout the day but at 2 PM I had a black ice tea and immediately noticed it actually increased my desire for water. Drinking the tea turned out to be a bad idea, I could not get rid of that dry mouth feeling no matter how much water I drank. It was true about the cramping, it passed and I did feel like I could continue the fast forever. Actually by the time I did get to eat I was not “starving” like I thought I would be.
At about 4 PM I begin to feel a little dazed and confused but I can’t tell you for sure if that was the lack of food or the fact that my husband and children decided to adopt-a-dog that day! If you read the blog post “Animals do it …Why can’t We” you will recall I mentioned to have a eating and exercise plan ready. I actually forgot this step as I was deciding to fast. I am however well equipped thanks to Lance McCullough in my years of training with him we discussed food in depth. By the way, if you are looking for great advice and someone to be accountable to Lance and his trainers at Fitness Results are amazing and extremely well versed in nutrition and exercise -they are the best I have found (check out www.fitnessresults.com for more about our trainers). After the event we had a few things to pick up because of the adoption, it was getting late and I had not planned dinner. At 6:30 PM I found myself in a Farmer Boys drive-thru with no idea what I would eat since its not a place I frequent. I was happy when I found a grilled chicken salad on the menu so I ordered it. The salad had lettuce, cucumbers, carrots, a boiled egg and one thin boneless chicken breast that had been grilled. It was actually a perfect size dinner, I ate a good portion of it fork dipping my ranch dressing and was satisfied. A few hours after dinner I noticed my metabolism had kicked in because I could have ate more so I drank a few glasses of water and headed to bed.
Tuesday was a workout morning so I drank 2 glasses of water while driving to the gym. I felt great that morning, I woke up with ease and my workout was with energy. When I returned home I ate a 2 whole egg omelet (free-range, organic) with spinach and canadian bacon. So far I can tell you I’ve made great food choices, Lance would be proud. I’m focusing on nutrition dense foods; low sugar, high in fiber. As Lance said fasting is a good reminder that “food is no big deal” and this process has actually helped. So many times I have said “I workout to eat,” but the reality is I work out to look and feel good. I work out to be and stay healthy.
If your interested in trying the 24 hour Water Fast friend us on Facebook at Fitness Results and let us know. We will be your accountability partner and help cheer you on!
Lance McCullough ’81, certified personal trainer and owner of Fitness Results gym in Upland, found his passion for weight training as a freshman at CHS playing on the football team. Looking back, Lance remembers his teammates bench pressing 135 lbs. as they had older brothers to work out with. Because he had no experience with weight training, Lance tried to bench press the maximum and was disappointed with the results. Determined to learn, Lance began frequent weight training with positive results. Weight training became his passion, and led to many weight lifting titles as well as the 1998 AAU World Bench Press Championship with a world record lift.
In 1994 Lance opened his personal training gym, Fitness Results, with the goal of helping others achieve their personal fitness goals, which range from weight loss to body sculpting and increasing strength and increasing overall health. Today Lance and his staff of certified trainers (including Jill Caldwell ’83) offers personal training, boot camp and Pilates.
CHS alumni are currently training with Lance and Jill include
Nancy DeDiemar Jones ’63 and her husband Patrick. Nancy and Patrick began training in October 2009; by August 2010 they had lost weight (Nancy 58 lbs, Patrick 74 lbs), lowered their body fat by 12% and cut 20 inches off their combined waistlines. Both are now wearing the same size clothes as high school. Recently retired after transitioning their printing business to a new owner, Nancy and Patrick continue to train with Lance to enhance their health, maintain fitness, and continue with weight loss.
Gary ’65 and Sue Olinger Ovitt ’65. “We started training with Fitness Results in February 2011 and are so happy to have found them. Staff and clients make for a very pleasant training experience,” says Sue. In the first year, Gary reached his goals for weight loss (28 lbs.) and body fat (6% decrease), decreased his waist by 6 inches, and increased his muscle mass by 10 lbs. Sue lost 30 lbs. and now wears a size 6. “We credit Nancy DeDiemar for introducing us to Lance, Jill and Rodney. We like being guided by Chaffey grads Lance and Jill and exercising with other Tigers such as Mike Milhiser’74 and Nancy and Patrick Jones,” said Sue.
Mike Milhiser ’74. Mike started training in early 2011 and has lost a total of 25 lbs.
Richard ’56 and Kathy Omlin Briggs ’60. Kathy and Richard train with Jill to increase their health and fitness.
Other Tigers who have trained at Fitness Results include Ken McCullough ’56 (who is also Lance’s dad), Dorothy Estabrook Brown ’56, and Nelda Smothers Crandall ‘56 (Lance’s mom).
Lance stays abreast of health-related research to help those who train with him. He notes that a 2011 study of the effect of exercise on cognition conducted at the University of Iowa showed that “aerobic exercise improves ability to coordinate multiple things, long term planning and your ability to stay on a task for extended periods . . .resistance training, improves your ability to focus amid distracters. . . the hippocampus area of the brain, key for memory formation, shrinks 1% to2% per year in those older than 60, but when people this age group begin fitness regimens, it grows by 1% to 2% instead.” For more information on Fitness Results, including photos of the gym, Lance and Jill, visit www.fitnessresults.com.
One of our best client results stories is from Patrick. Patrick and his wife have been working out at Fitness Results for over a year now and the hard work has definitely paid off. Check out these pictures for proof!
This is Patrick and his wife, Nancy, before working out at Fitness Results.
Here is Patrick back in 1970. “Young guy… Old Bike”.
This is Patrick, now, in 2011. “Old Guy…Young Bike”.
Patrick is currently back at his weight that he was in 1970! Way to go Patrick and keep up the successful work!
Remember how everyone tells you that the most important meal of the day is breakfast? You have to get your body off to the right start. It’s important to fuel your “tank” before you start your day and hit the ground running.
Similarly, warming up before a workout is just like eating breakfast in the morning. It is very important to warm up and get your body’s core temperature to rise in order to improve mobility and flexibility. Warming up helps you visualize the workout, sport, or other physical activity before you begin your full-on routine. Warming up helps prevent injuries and reduce tightness. It’s important to gradually start your body off on the right foot. Warming up helps you visualize the workout, sport, or other physical activity before you begin your full-on routine.
So, before you meet up with your personal trainer, start playing a sport, or hit the gym… remember to stop and warm up and stretch a little before you hit the ground running.
For those of you that can’t or don’t like going to the gym, here’s a work out plan for you. The work out plan below is designed for you to do in the comfort of your own home. Now you can get in shape, stay fit, and exercise without even leaving your house.
All you need for this work out routine is a pair of dumb bells and a flat bench. However, if you don’t have either of these, a great alternative would be something in your house that you could use instead. For example, instead of dumbbells… grab a can of soup or a bag of rice. If you don’t have a flat bench, you can lie on your coffee table or just lie on the floor.
Exercises
If you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don’t, there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you’re serious about your home workouts, you really need at least some basic fitness equipment.
Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time.
Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you’re exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is great in any workout routine.
Dumbbell Flyes – 3 sets of 12 (requires dumbbells and a bench)
Shoulders
These exercises require weights. If you don’t have any weights, don’t worry because you will actually get a pretty good shoulder workout when you do the chest exercises – especially the press ups.
Upright Rows – 3 sets of 12 (requires barbell or dumbbells)
Parallel Bar Dips – 3 sets of 12 (requires parallel bar or similar)
Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses – 3 sets of 12
Dumbell Triceps Extensions – 3 sets of 12 (requires dumbbell)
Legs
Lunges and squats are also great for the buttocks.
Lunges – 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
Squats – 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at your sides – “dumbbell squats”)
Front Leg Raises – 3 sets of 12 (if you find these too easy try using ankle weights)
Note: If your aim is for strength or muscle size, decrease the reps to between 6 – 8 (except for the Ab exercises – keep them the same, but add resistance).
Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news… Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!
Living in the society that we do today, it’s so fast-paced and on the go. It’s easy to want to stop and get fast food, eat out, and fall into temptation of the family-style dishes or the “Large”, “Grande” or “Super” options.
So, how do we do it? How do we still eat out, eat well, and eat the right sized portions. Check out this great article from Essential 2 Health with some great tips to watching your eating habits and cutting back your portion size.
How does spicy steak, chicken parmigiana, and shrimp scampi sound for dinner? Are you looking for some TASTY, healthy recipes? Well, this article by Self.Com actually maps out a seven day eating plan so you can watch your calories, but not cut the taste. check out this article below for some great recipes and meal ideas for the whole week!
Eating right just got easier! Simply buy what’s on the shopping list to make a week’s worth of tasty, low-calorie meals. Bonus: Wherever there’s a *, we’ve made the plan even more convenient with precooked ingredients to use in later dishes. You’ll gain time and may even lose a pound or two!
Sunday
BreakfastZucchini-Spice Bran Muffin with 1 cup grapes * Make three muffins today. Have one this morning and wrap up the other two in plastic wrap or a resealable bag for breakfast and snacks later this week. 357 calories, 9.6 grams fat
*Make and chill both dressings and use them interchangeably on your salads all week. Freeze one third of the steak you bought, cook two thirds, eat half now and pack up the rest.
463 calories, 20.6 g fat
Snack Nonfat plain yogurt (6 ounces) with 1 tablespoon slivered almonds, 2 tbsp raspberries (or blackberries) and 2 teaspoons honey 185 calories, 3.8 g fat
DessertChocolate-Covered Strawberries (2) with slivered almonds, 8 oz skim milk *Make four strawberries; eat two and chill two.
287 calories, 14.2 g fat
LunchShrimp Tacos stuffed with leftover shrimp, lettuce, carrot, goat cheese and salsa in two corn tortillas 277 calories, 7.7 g fat
Snack Half of one Zucchini-Spice Bran Muffin from the batch you made yesterday, 1 banana 232 calories, 5.2 g fat
DinnerChicken Parmigiana With Pasta, steamed broccoli and homemade tomato sauce mixed with the angel-hair pasta you set aside on Sunday 521 calories, 10.7 g fat
Dessert Graham cracker squares (4), 8 oz skim milk 202 calories, 3 g fat
Tuesday
BreakfastPumpkin Muesli made with oatmeal, strawberry, almonds and yogurt 377 calories, 8.5 g fat
LunchEgg Salad Sandwich with baby spinach on whole-wheat bread, 1 cup grapes and 8 oz skim milk 665 calories, 18.8 g fat
How does spicy steak, chicken parmigiana, and shrimp scampi sound for dinner? Are you looking for some TASTY, healthy recipes? Well, this article by 