Like no other in the Inland Empire
By: Yvette Patterson
Since 1994 Fitness Results Upland has brought the best of fitness and equipment to the Inland Empire. Fitness Results specializes in helping our clients reach their fitness and health goals. Using our state of the art equipment and facility our clients not only reach their goals but enjoy doing so. Our facility boast of the best equipment, trainers and ambiance of any Fitness Facility in the Inland Empire! Here are just some of our amazing equipment that our Personal Training Facility has to offer!
Rock Wall is up… ready for toning
Finger pull-up peg plus some great new equipment
Downstairs view to main entrance doors
A world of possibilites for the upstairs, but see the yellow anchors hanging… Rip and TRX trainers
View from Second story
As you can see Fitness Results has only the best equipment available, pair that with the best trainers and you will have the results your looking for.
For more information and a tour of our beautiful facility please contact us.
A good 3 day weight workout is the platform in which any person can build on. Lance McCullough from Fitness Results Upland put together a superb 3 day workout plan you can use at whatever gym you attend.
If you have never lifted before use light weight to begin for a good 1-2 weeks then slowly increase the pounds on each exercise. Its good practice to keep a workout journal to track your progress. The journal should include the exercise, how many sets you accomplished, the amount of repetitions in each set, plus the pounds lifted. It is also important to include daily notes on how your body is responding to the workout; from things like too sore, not sore at all or just felt great.
Lastly, its important to feed the muscles with good lean protein within 30 minutes after your workout is complete. Water is also important to your bodies recovery. Fueling your body with a healthy meal after a workout will go a long way in help your body respond better the next time you hit the gym.
3 Day Workout (in order)
Day 1
Exercise
Set
Rep
Chest Press
*1 + 3
8 – 15
Incline Dumbbell
3
8 – 15
Lateral Pull Down
*1 + 3
8 – 15
Low Row
3
8 – 15
High Row
3
8 – 15
Day 2
Leg Press
4 working up to 7-10
20 – 10
Start with lower weight and more reps then move up to more weight with less reps
Leg Extension
3 – 4
10 – 15
Leg Curl
3 – 4
10 – 15
Day 3
Dumbbell Shoulder Press
*1 + 3
8 – 15
Dumbbell Side Lateral
3
10 – 15
Dumbbell Deltoid Fly
3
10 – 15
*First set is a warm up; very light weight
Enjoy the workout and remember to follow us for more workouts you can do from home, on vacation or when your in a time crunch. Happy Lifting!
Hold bar with the hands approximately shoulder width apart
Hands must be equal distance from the center of the bar
Lift the bar from the supports holding over the upper portion of the chest
Downward Movement
Chest – Bench Press Downward Movement
Lower the bar slowly with the elbows out until it touches the chest
Keep wrists rigid, the forearms perpendicular to the floor and parallel to each other. The grip width will determine how parallel the forearms are to each other.
Upward Movement
Extended the arms straight up to complete the exercise
DO NOT forcefully lock the elbows
DO NOT arch the lower back or lift the buttocks from the original position
When ever you are able to get some exercise in, it is definitely something great! Weekends are a wonderful time to take a break from the busy work days of the week. One of the best things that you can do with your Saturday is to make sure that you get your exercise in. It is a more relaxing time to exercise because you are not on anyone’s timeline but your own. When you have a great place to go and great friends to exercise with, it makes it even better.
Today at Fitness Results we had a wonderful time with our FREE fitness boot camps for the month of December! We had two classes this morning, one from 7 am – 8 am that provided a nice, early Saturday morning exercise session that got hearts pumping and muscles working. The second free session was from 8 am – 9 am which also made for an intense morning eye-opener! Not only did our boot-campers receive some excellent training to get their weekend started off right, but it was free of charge and will be the remaining Saturdays until the end of December.
The boot-campers and fitness friends were introduced to the Kangoo Jumps in our first Kangoo Clinic. They were familiarized and exercised, and had a blast learning the Kangoo Jumps techniques and procedures. We cannot wait until we kick-off the classes! That is why we are offering our Kangoo Clinics also free of charge each Saturday for the remainder of December from 9 am – 10 am, to demonstrate how to use the rebound exercise shoes that we love so much.
If you didn’t get to come this Saturday there are still two more free Saturdays in the month of December. Hope to see you there! Come to exercise and stay for the Kangoo Jumps familiarization! See you next Saturday! Same times, same place!
Today there are so many group exercise options, it can leave you feeling overwhelmed. Trying to figure out what group exercise program is best for you can have you second guessing yourself. Weight training, Bootcamp, Kickboxing, Zumba, many different types of dancing, individual and group training. Its no wonder we are so confused! First of all there is hope and we are here to help you weed through all the different options.
Here are a few things to ask yourself when making your decision on how to proceed in achieving your fitness goals.
1. Understand your body; do you have any injuries current or past you are dealing with?
If so consider beginning with a program that takes those injuries into consideration by giving you low and high impact alternative movements. Most group fitness classes offer a free class, take advantage of this offer. During your “free” class assess the program and how your body is reacting to it. Not returning because it was hard or the people were not that friendly arenot valid excuses. Endurance takes time and you will get there, no matter what shape you are starting in. As far as the other class members give them some time, if they are regulars they just want to see if your committed or not… there so many starters, very few finishers!
2. Where is the class located and what time of the day is the class.
Two equally good things to consider. Set yourself up for success! If the class is located near your home or near your work it would be easier to attend. If the class is out of your way even though it may be the best class ever when you’ve overslept or returned from a long day at work getting to class my become a challenge. Proximity can be a critical detail to your success! When selecting the time of day be honest with your time, don’t try to schedule your work out time during a time of the day that is not necessarily open most days. If your only time is before work or the kids wake up then challenge yourself to make it work. Go to bed 30 minutes earlier, drag yourself out of bed in the morning and get moving! I promis you will never regret having woke up and you will feel amazing… after a good shower 🙂
3. What is your fitness goal?
Are you looking to lose weight, build muscle, participate in one of the many endurance events available or just want to get your body moving. Having a goal of what you want your body to either look like or endure is important in picking your group exercise program.
4. How much does the class cost?
There are many great group exercise programs and the cost do very. When selecting the program you would like to be part of consider the cost and length of time. Is the program fee month to month, 10 weeks… or what is the deal? I understand that cost is not a factor for everyone and quality is worth paying extra for but real change takes time. When searching for a new program consider devoting at least 3-6 months to it. Yes, you can lose weight in 1 month but to keep it off you need to make lifestyle changes and create new habits that takes time. You don’t want to start a new program then find 2 months in you don’t have the money for it and you quit. With that said have a budget ready so you never have to think about if you can continue on another month or session.
If you have ever watched the sitcom “Cheers” the theme song goes hand in hand with group exercise classes and how we are as a society. Group fitness classes can be so much fun and give you the results you want but more importantly they can give you accountability and just make you feel good. Here are the lyrics if you never heard them…
Making your way in the world today takes everything you’ve got. Taking a break from all your worries, sure would help a lot. Wouldn’t you like to get away?
Sometimes you want to go Where everybody knows your name, and they’re always glad you came. You wanna be where you can see, our troubles are all the same You wanna be where everybody knows Your name. You wanna go where people know, people are all the same, You wanna go where everybody knows your name.
Have fun in your search! If you live in Southern California check us out at Fitness Results Upland!
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).
