Wednesday, December 31, 2008

6 Tips to Make Your Resolutions Stick

6 Tips to Stick to Your Resolutions,
3 Great workshops for Your Kids and
1 Video to help Remove Blocks to Success

I thought it would be interesting to show you a video about a way to eliminate some of the BLOCKS to success.

6 Tips:

If you are anything like me.... each year you come up with a list of all the things you would like to do differently in the next year. Eat healthy, exercise, spend more quality time with family, and save more money are always among my top ten! Isn't it funny how here it is December and my list is exactly the same as last years. (give or take a few!) You can not say my intention wasn't there. I get an A+ for effort (or do I?). You see, the effort is all about making the resolutions stick! That means not saying things I 'd like to change but actually making the changes. If this were the case.... My list would not be the same from year to year. So, to change it up this year I decided to figure out how to break the cycle. Here are my suggestions to make your resolutions stick!

1. Be realistic -
Make sure that you aren't setting your expectations too high. If your goal is to lose weight.... You can't simply expect to drop 50 lbs in 2 - 3 months! In the case of losing weight - about a pound to two pounds a week would be more realistic. Do some research about your goal so that you can have realistic expectations. Also don't forget to give yourself credit for the baby steps you make. A loss of 3 pounds is a loss! Even if your goal was to lose 10 pounds, you did move closer to your goal and that is progress.

2. Write down your expectations/goal -
For whatever reason writing down your goals helps to bring them to fruition. It is quite a complicated scientific process that I am not about to try to explain here. In a nutshell... by writing down our goals it etches them into our memory and forces the brain to realize the goals are something we would like to accomplish. When we go to do something related to our goals our brains trigger a reminder or red flag to us. Besides all the scientific mumbo jumbo - if it is written down, it will be easier to monitor your progress through out the year.

3. Be flexible -
Curve balls come at us all the time! Be prepared for them by allowing some flexiblity. This is the step where I will again remind you to give yourself credit for the small successes or baby steps. Acknowledge the process, or the journey to getting to your goal.

4. Create a plan -
If you want to resolve something (hence the name resolution) coming up with a plan is a great way to do it! Break up your goal into smaller pieces. I like to think of it like a school project. Do research, write an outline, rough draft, make revisions, and rewrite. Voila! The project is complete! To come back out of the analogy and explain what I am trying to say -break it down into smaller pieces to reach your end goal. This makes it more attainable and helps you to realize the change won't occur over night!

5. Be Passionate!
Of course there is not a guarentee of completion unless you truly "buy into" the resolution. If it is really something you would like to change or do, make it happen! Nothing can stand in the way of a determined individual. Pick some things you are passionate about and the struggle to get to your goal will be a little less invasive.

6. Make it a family affair.
At Thanksgiving many families share what they are thankful for. Why not share your resolutions? Family and friends are a great way to keep you focused on your goal (and vica versa). It is also great when you have a partner in crime shooting for the same goal. Think of it as power in numbers! The more people you have on your side... the more likely you are to see results. What a great new tradition to start!

Change is always a scary and stressful thing for all of us. However, change can be great, and can bring new joys, loves, experiences, and happiness. You don't want to stop yourself from receiving these kind of things, do you? So what are you waiting for? Get out there and make your resolutions! And this year make them stick!

As always thank you for your referrals! Visit my webpage for more information or to make an appointment. It is never too late to begin the journey to becoming your personal best!

Laura Kennerson, MA MFT intern, IMF 49829
Supervised by Cathy Chambliss MFT MFC 39875
310-530-7750 ext 6
2780 Skypark Drive, Suite 205
Torrance CA 90505

Sunday, December 14, 2008

Staying Skinny this Holiday Season

Staying Skinny This Holiday Season
Weight gain isn't inevitable if you show a little self-respect.
By Susan Woodward for MSN Health & Fitness

The average person gains seven to 10 pounds between Thanksgiving and New Year's Day, chef Dawn Hall recently informed me.

Seven to 10 pounds.

Putting on that kind of girth due to holiday over-indulgence is easy, Hall assured me. Taking it off come January is not a simple task, involving either routine workouts and/or a disciplined reduction in daily caloric intake.

"A lot of people do that cycle," said Hall, author of Busy People's Cookbooks (Cookbook Resources). "Then at some point along the line they have a hard time getting back on the bandwagon. It's very dangerous. You're playing with your health."

And for no good reason. The holidays are not a license to throw your healthy lifestyle habits out the door, said registered dietician Sylvia Klinger, who teaches community cooking classes in Chicago every Thanksgiving. They're a time to remain aware of how you treat your body. The following ideas can help guide you through the holiday season.

Mark all your holiday parties and get-togethers on a calendar and develop personal eating guidelines for each event, suggested Hall. "We handle situations better when we have a plan A and B," she said.

Cured meats laden with salt and desserts containing large quantities of white flour and sugar are just the type of holiday favorites no one needs. They're the foods that give us a sense of heaviness and drowsiness after we've consumed them. "If you feel like falling asleep after you've eaten, that's a very good barometer, for sure!" said healthy cooking chef and television host Marvin Woods, who owns a restaurant in Florida.

12 Days of Fitness

If you haven't yet signed up for here are a few of the
F-R-E-E Fitness Books I have recieved to help me stay informed and motivated
thru the Holidays and Beyond...

Lose that stubborn 7 Workout Ebook in PDF:

Fit in that Little Black Dress Diet Ebook in PDF:

Staying Fit and Healthy during you pregnancy Ebook in PDF:

Baby Boomer Fitness Ebook in PDF:

To date I have recieved over 20 Ebooks!
With over 80 to go!
Plenty to keep me informed and motivated thru the Holidays and well into the New Year!!!

Happy Holidays!!!

Thursday, December 11, 2008

Eat fiber, Fight cancer

Join the Staff of End Results Fitness in our weekly group fitness class.
'Fit and Well Worth it' is designed to increase vitality and strength
for those in various stages of Cancer treatment.

This class is offered free to those of the Wellness Community participants,
cancer survivors and their support persons.

Call to schedule; RSVP 24hrs in advance; space is limited.

5205 Pacific Coast Hwy # D
Torrance, Ca. 90505

Thursday, December 4, 2008

12 Days of Fitness

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway

This Festive Season On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas.

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.
Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who
signed up at the site at

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December.

"There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”
Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success."We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to
visit right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009,
simply visit today.

Tuesday, November 25, 2008

Healthy Thanksgiving Turkey leftovers

It is estimated that the average person eats in excess of 3,000 calories at the annual Thanksgiving feast.

But hey...

Embrace the Holiday!!!

More importantly, no matter what happens on the big day, don't sweat it and just get right back on track to your normal healthy eating plan the next day... or better yet, the next meal!

And remember the importance of exercise!


Healthy Thanksgiving leftovers:
Some awesome better body recipes that you can create with turkey!

Turkey Salad

Ingredients:- 6-8 oz. Turkey Breast chopped into small cubes - 1⁄4 red bell pepper - 1⁄4 green bell pepper - 1⁄4 red onion - 2 Tbsp canola or olive oil mayo

Directions:Mix all ingredients together and enjoy over a bed of greens.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:- 6-8 oz. Sliced Turkey - 1 Tbsp Fat Free Cream Cheese - 1 Tbsp Dried Cranberries - 1⁄2 Clove of Roasted Garlic - Salt and Pepper to taste - 2 Whole Grain Tortillas

Directions:Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Turkey Medallions With Cranberry GlazeTurkey Medallions: -

6-8 oz. Turkey - Non-stick spray Turkey Seasoning Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides.
Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze: - 1 Cups Dry white wine - Turkey or chicken stock, as needed - 1 1⁄2 Cups Dried cranberries - 1⁄4 Cup of Pine nuts, toasted - Pinch of SaltAdd 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Turkey Shepherds Pie

Ingredients:- 2 cups cubed cooked turkey - 3⁄4 cup turkey gravy - 1 small can whole kernel corn - drained 1 cup of chicken stock - 1 cup of water - 3 cups steamed cauliflower - 2 cups celery, chopped 2 carrots - chopped 1 onion chopped 2 cloves garlic - minced 1 bell pepper, any color - chopped Salt and pepper

Directions:Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Turkey Florentine

Ingredients:- 1 (10 ounce) package frozen chopped spinach - 2 tablespoons smart butter - 1 cup cooked whole grain fettuccine - 2 cups diced, cooked turkey - 1 cup turkey or chicken stock 1 - (8 ounce) package fat free sour cream and onion dip - 1⁄2 teaspoon onion salt - 2 tablespoons grated Parmesan cheese - Non-stick cooking spray

Directions:Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:- 1 bag of frozen green beans - 6-8 oz. of cubed cooked turkey breast - 1 can of organic cream of mushroom soup - 2 cups Kraft all natural fat free cheese - Salt and Pepper to taste

Directions:Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot.


Friday, November 21, 2008

Curtis at the Wellness Community

End Results Fitness owner Curtis Mann spoke to distinguished members
of The Wellness Community, Redondo Beach.

We're very proud to offer "Fit and Well Worth It"
to those recovering from cancer.

Tuesday, November 18, 2008

My Fat Burning Whole Body Workout

Here's my attempt today on cutting off any
Holiday weight gain.

Decided to stick with Kettlebells:

Circuit 1
High Pull
Sumo Deadlift
10 Each in a circuit 3 times

Circuit 2
Alt Swings
Med Ball Push ups
10 Each x3

Circuit 3
Front Squat
Single Leg Deadlift
10 each x 3

Whew! Looks like a winner!
Wish me luck.

For more workouts:

Saturday, November 15, 2008

3 excercises to Improve your Surfing

Surfing is a sport which requires a high level of balance due to the nature of the unstable surface (waves) that you surf on. In order to improve your balance and in turn your surfing ability,there are a number of simple exercises which can further develop your balance.

These exercises train the muscles which are responsible for your balancing ability, which includes your core muscles (abs and lowerback) and also the muscles through your hips.

To do these exercises you will need a stability (exercise) ball.

1. Knee balance - Kneel on the ball with your hands out to thesides for balance. Try and stay on the ball for 30 seconds withoutfalling off.
2. Knee balance with rotation - Kneel on the ball and hold anobject that weighs 3-5 kgs (eg medicine ball, weight plate). Hold the ball out at arms length and rotate it from one side of yourbody to the other whilst maintaining your balance. Do this for 30seconds.
3. Knee balance throw & catch - Kneel on the stability ball andthrow a basketball or medicine ball against a wall so you catch iton the rebound. Test yourself by throwing it at different angles.

Balance is only one fitness component that is important in youroverall fitness for surfing.

For the Total Strength & ConditioningProgram for Surfers, get a copy of- Total_Surfing_Fitness -

Tuesday, November 11, 2008

Free fitness DVD's for YOU

=> Get_Results_w/Bodyweightcardio

Free fitness DVDs for YOU

As Seen in Men’s Health, Men’s Fitness, Women’s Health, Oxygen, and Prevention magazines...

Wow, what a shock I received in my email today! Not only is Men's Health author Craig Ballantyne dishing out one of his most embarrassing stories, but he's also giving you
free DVD's and a
1-Year Platinum TT Membership.

It turns out that just about 15 years ago, Craig was heading down the wrong path...eating and drinking too much and not working out. But one day just after Christmas in 1994, Craig stumbled upon a bodyweight workout that changed his life.

I want you to read the rest of Craig's embarrassing story here:=> Get_Results_W/BodyWeightCardio

To mark the anniversary of the turning point in his life, Craig is launching the Turbulence Training Bodyweight Fat Burning Solution, full of all of his best bodyweight workouts...
PLUS, his NEWEST workout -
the TT Hotel Room Workouts that even include
FOLLOW-ALONG workouts for the beginner and intermediate.

It's like having Craig Ballantyne as your personal trainer in the comfort of your own home! You'll get instant access to these NEW workouts,but MORE importantly,he's also going to ship you FREE DVD's of the Hotel Room Workouts and his most popular bodyweight workouts. In fact, he's holding a PRE-launch sale for the first 50 copies and cutting the price by 50 bucks.

This new Turbulence Training Bodyweight Fat Burning Solution package includes...
1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program
2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT Hotel Room Workouts (featuring the first ever "follow-along" beginner andintermediate TT workouts)
3) A DVD and hardcopy manual of the TT Bodyweight 500
4) A DVD and hardcopy manual of the TT Bodyweight 1000
5) Free shipping on all of the above
6) And a Free 1-Year Platinum Turbulence Training Membership

The value of the entire Turbulence Training Bodyweight Fat BurningSolution is over $1662.89, but the first 50 copies are available inthis Pre-Launch Sale for only $247. (NOTE: These copies are going so fast since the website went "live" yesterday that there are only 21 copies remaining at the PRE-release price!.)

Grab yours here:=>Get_Results_W/BodyWeightCardio (But the low price and free shipping won't be around for long.)

Turn your life around today,

PS - Don't forget, you'll receive...
1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program
2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT HotelRoom Workouts (featuring the first ever "follow-along" beginner andintermediate TT workouts)
3) A DVD and hardcopy manual of the TT Bodyweight 500
4) A DVD and hardcopy manual of the TT Bodyweight 1000
5) Free shipping on all of the above
6)And a Free 1-Year Platinum Turbulence Training Membership

This package is worth over $1662.89, but it's yours for only $247...BUT only 21 copies remain at the PRE-release price of $247!
Get started here:=> Get_Results_w/BodyWeightCardio

Monday, November 10, 2008

Staying fit and ready for Surfing

You find yourself a few weeks out of the water, and then all of a sudden the surf is up and you get back out there only to find that your upper body is stuffed after a few paddle outs.

How do you improve your paddle fitness when the surf is not firing so you are ready for action when the surf returns?
The answer is a simple one - Do some freestyle swimming workouts . Freestyle uses much the same muscle groups as paddling on a surfboard, so if you can do some regular swimming sessions this will go along way towards improving your upper body fitness.

However there is more to it than just cranking out a few laps at the local swimming pool. There are some specific interval training techniques that the "Total Surfing Fitness" workouts implement to help you get faster, better results. This swim training also includes variations of normal freestyle to address certain fitness needs of a surfer.

To find out more about the Total Surfing Fitness swimming workouts visit:

Sunday, November 9, 2008

Congrats Maxwell !!!

Maxwell from South High School cross country took 5th this weekend!

Maxwell will do great in any endeavor he undertakes.

His workout today:

A1 Xband walks
A2 Bench Press
A3 Front Plank

B1 Hip ext, leg curl
B2 One arm row

Finnish with Leg Matrix!

Yes, Maxwell we're gonna work our way up to

4 of these!!!

Friday, November 7, 2008

Welcome newest member!

Welcome to our newest member of the End Results family:
Dom and Liz's daughter Grace!

Also a Happy Birthday to
Trainers: Bobby and Michelle
Member: Jacky and Mike

Thursday, November 6, 2008

Dom's new Gift

Dom and his beautiful wife Liz gave the world a beautiful gift Nov 4th.
Her name escapes me now but will update ASAP.

3 Grueling Rounds

Even more about me: I like to workout with my Son, Anthony. He's a college wrestler and former Capt. of his team at Redondo High School.


Today's workout was described by A.W, Taylor in an article titled “A High School Wrestling Conditioning Program” published in the journal of the Canadian Association for Health, Physical Education & Recreation, volume 34, no. 6, August-September 1968:

2x Rope Climb +
20x Bench Jump +
10x Jumping Pull-up +
10x Bent-knee Sit-up +
5x Split Jump +
10x Neck Bridge +
4x Handstand Push-up +
8 Long Sit-out +
12x Double-leg Raise +
6x Burpee
Three Rounds


Wipe off the sweat and eat lunch!


Palos Verdes High School workout

Trained the boys from Palos Verdes High School.
Nathan who plays Basketball and Mike a Lacrosse player.

A1 Bench Press
A2 Contra Lateral curl with a Lunge
x 5

B1 Squat and Press
B2 Mixed grip Pull ups
x 5

Core circuit
C1 Mountain climbers on a BOSU
C2 Ball Slam
C3 Russian twist
x 3

After we had a chance to talk about Halloween adventures and they
showed me a classmates youtube videos.

Have a great birthday Mike!

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