End Results Fitness

Hello 2012!!!! Getting in shape together!

2011-09-15T20:14:00.000-07:00

https://fbcdn-video-a.akamaihd.net/cfs-ak-snc4/345920/382/10150498995658389_63835.mp4?oh=c2390e472b26b0ba10d0020cfa72055f&oe=4F0E2700&__gda__=1326327552_96603b579d08a35518177bb10ee7db2f

9 Fat Incinerating...Absorb what is useful...Accept no limitation...

2011-04-06T12:02:00.004-07:00

NINE fat incinerating salad dressing
ingredients!

All Natural Dijon Mustard can actually have a profound effect on
metabolism, even at rest, as well as improving overall digestion and
nutrient utiliization.

Apple Cider Vinegar aids in weightloss by detoxifying the liver,
increasing metabolism, and supressing hunger levels!

White and Red Wine Vinegar have been shown to improve blood
sugar levels, reduce insulin, and slow digestion.

And if that wasn't enough, other herbs and spices such as ginger,
garlic, lemon, cayenne, basil, parsley, and thyme have all been
shown to have significant metabolism-boosting properties as they
stimulate your taste buds to boot!

Now...on to a more personal philosophy trip...

Bruce Lee was a huge inspiration to me as a young martial artist, and I think that was true for thousands of martial arts practitioners so his grave is visited often.

In fact, Dana White has said that Bruce Lee was the ""Godfather of Mixed Martial Arts".

Bruce Lee passed away in 1973. Some time in the 60's he developed a philosophy that there was no single best martial art. Lee felt that fighters needed to cross train in different systems as they all had their strengths and weaknesses. This was best summed up by his famous quote:

Absorb what is useful, reject what is useless.
Accept no way as the way, accept no limitation as limitation

Bruce Lee was violently criticized because of this. Martial artists fought it. They didn't want to hear it. They wanted to believe that their own style - their own little world - was superior....

In 1993 the ultimate fighting championship was created.
The initial concept was to determine which martial art - under a no holds barred scenario was superior.
It was karate vs judo vs wrestling vs boxing etc.

Fast forward 18 years.....

We no longer talk about martial art styles -- we talk about MIXED martial arts. It's a mainstream term.
We no longer use the term 'style' to describe a fighter -- we say "he has good stand-up" or a "good ground game".

Because martial arts have evolved and have embraced a totality. Bruce Lee was correct - there was no superior style. Everything had strengths and weaknesses. In fact, styles were a reductionist approach.

A strong guy in the American mid-west became a wrestler. A tall kid in Thailand went to kickboxing etc....

But a holistic or total approach to fighting was always superior. A mixed system using the strengths of each to create the best approach possible.

Here we are, 37 years since Lee's death and the martial arts world has embraced that ideology completely.

But in our world - the fitness world - we are still arguing about which method is better - powerlifting vs olympic lifting, aerobics vs intervals.... Which certification? Which course? DumBell's or Kettlebells's? Functional Movement Screen or another evaluation? "If you could only pick one exercise....."

The answer has to be -- there is no one single best approach. A hybrid approach will always be superior.
But this does not mean "dabbling" or just picking stuff you like in training. Lee's approach was to immerse yourself totally in one style to truly understand it.

From wikipedia:

[Absorbing what is useful] ... is the idea that a martial artist can only learn techniques in their proper context, through a holistic approach. Styles provide more than just techniques: They also offer training methods, theories, and mental attitudes. Learning these factors allows a student to experience a system in what Lee called its "totality". Only through learning a system completely will an artist be able to, "absorb what is useful," and discard the remainder. Real combat training situations allow the student to learn what works, and what doesn't. The critical point of this principle is that the choice of what to keep is based on personal experimentation with various opponents over time. It is not based on how a technique may look or feel, or how precisely the artist can mimic tradition. In the final analysis, if the technique is not beneficial in combat, it is discarded. Lee believed that only the individual could come to understand what worked; based on critical self analysis, and by, "honestly expressing oneself, without lying to oneself."

In Lee's world - the Litmus test of a technique is it's effectiveness in an actual combat situation.
In our world we can only evaluate a training philosophy honestly by first understanding it completely and then looking at the results it produces consistently over time with our clients. At End Results Fitness, if it works, we use it. If it doesn't we disregard it.

We need to evolve from this reductionist approach and follow Bruce Lee's lead. We need to become "mixed" fitness specialists, "integral" life philosophers, understand "world" politics,...

Absorb what is useful

Alwyn Cosgrove

BobbyD

Help spread the word and share/post this:
http://cloops.com/deal/personal-training-at-end-results-fitness-with-bobbyd

Besides healthy foods what else do I recommend?!?!:
http://endresultsfitness.blogspot.com/2011/01/3-supplements-i-recommend.html

"Successful people do the things unsuccessful people don't want to do."

2011-03-18T11:23:00.000-07:00

Can't believe we are a third of the way through the year! Are you a third of the way to your goals for 2011? If not, now is a great time to reevaluate.

Hitting Snooze

The night before you lay out your clothes and set the alarm for an early morning workout(I know I workout in my "work" clothes :).

"THIS TIME"...you'll get up and do a workout and get your day started. As you get ready for bed, you are actually excited about your commitment to yourself and having tomorrow be "DAY ONE" of your fitness program.

Morning comes...alarm goes off...at that moment, when you are snuggled in the comfort of your bed (your comfort zone) every excuse creeps into your head and you tell yourself -

"I should probably get more sleep, lack of sleep has been shown to be bad for your health and obviously my body needs it..."
"I'll work out after work when I'll have a better workout anyway because I'll have more energy."
"I'll start tomorrow. One more day, then I'll start."

Or you just hit the snooze button and roll back over to sleep forgetting all of the commitments you made to yourself the night before.

Hitting snooze is the moment when you decide to stay in your comfort zone rather than get out of your comfort zone and be uncomfortable for a short period of time to get the pay off.

When you think about it, the snooze button is something we hit daily. Maybe you committed that you are going to eat healthy and have no alcohol and then your friends call up and right then you hit the proverbial snooze button and decide I'll go have a drink tonight...

Or on your way home from work you committed to yourself to go to the gym and as you drive by you decide...

"I should go home and eat something first."

"I should probably start tomorrow morning."

Start to notice how often throughout your day you are hitting your "snooze button" and instead start to get comfortable being uncomfortable, a quote I think I first heard Bill Parisi say.

"Get Comfortable being Uncomfortable."

Know that when you are out of your comfort zone you are going to get rewarded. Get hooked on that uncomfortable feeling of getting out of bed before everyone else and heading to the gym to do something good for yourself, or skipping dessert, or not having your nightly glass of wine, or packing your food ahead of time.

This is also in your career or personal development. If you committed to reading everyday for 30 minutes, don't hit the snooze button and start tomorrow. Go pick up a book and stick to your commitment.

Remember the quote- "Successful people do the things unsuccessful people don't want to do."

Decide!

2011-02-02T22:37:00.000-08:00

Making the decision to take action to change your life is never easy. It usually means stepping out of your comfort zone, doing something different than you "usually" do. You have to dig deep and find motivation to drive you and above all you have to DECIDE.

If you're like me, you get an idea or someone says something to you and it starts to snowball in your head into a discussion of could I do that? I don't know if that would be possible. I wonder if I have it in me? This could be a challenge to do something physical, maybe a race or chin ups or lift a certain amount of weight. Or it could be something with your career, possibly going for that next promotion or getting out of a job you hate. Or it could be with a relationship- possibly asking someone out or making the first move.

Bottom line whatever that discussion is going on in your head right now this is to encourage you to DECIDE.

Take action and jump!

Jump and the Net Will Appear! Sometimes these undertakings will be scary at first or intimidating. Maybe you have decided to join a gym and walking in you have butterflies and are nervous. That feeling won't last forever in any of these situations whether it is a jump to get fit, a jump to challenge yourself to a physical goal, a jump to take on new opportunities at work....

The 3 Supplements I recommend

2011-01-19T21:12:00.000-08:00

The 3 Supplements I Recommend

by Dr. John M Berardi,

Nowadays, a good portion of my face-time with clients and athletes is spent discussing nutritional supplements – which ones work, which don’t. Which ones are safe, which ones may be dangerous. Which ones are clean and which may contain banned substances. Indeed, the more information that’s put out there regarding supplements, the more confused they get.

However, my supplement approach is really simple…and I want to share it with you today. There are 3 basic supplements that all my clients and athletes have on hand – especially when traveling.

And these 3 supplements help fill nutritional gaps. After all:

The recommended fruit and vegetable intake is at least three to five servings per day; however, only 3 percent of men and 7 percent of women meet even these minimums. And that’s where the greens supplements come in.

In addition, the minimum recommended EPA and DHA intake intake is 900mg per day, but the average North American gets only 300mg per day, 1/3 of what’s necessary for good health. For those who don’t know what I’m talking about, EPA and DHA are the healthy fats present only in fish oils. And that’s where fish oil supplements come in.

Finally, exercising individuals are advised to consume 1g of protein per pound of body weight; nevertheless, most women only get 80 to 100g of protein per day, while most men get only 110 to 130g protein per day. And that’s where the protein supplements come in.

Is it possible to get all 3 nutrients from food? Absolutely. But very few athletes and/or recreational exercisers even come close. So while it’s my goal to help get them up to par, nutritionally speaking, when they’re having a bad nutritional day or they’re on the road and good food is hard to come by, these 3 supplements are a huge help in supporting their intake.

Now, there are about 60,000 supplements and quote-unquote natural food products on the market today. And I’ll be honesty, in special situations, my athletes and clients may use a few more supplements than those above.

But these supplements are only introduced on an individual basis, once a needs analysis is done. What’s a needs analysis? Well, it’s simple. We evaluate the client’s individual needs with respect to health, body comp, and/or performance and then introduce additional supplements only if there’s a specific need.

So, in the end, there are really only 3 foundational supplements that athletes should generally consider having on hand – greens, proteins, and fish oils.

1: a Greens Supplement
http://www.isagenix.com/us/en/greens.dhtml
2: a Fish Oil Supplement
http://www.isagenix.com/us/en/isaomega.dhtml
3: a Protein Supplement
http://www.isagenix.com/us/en/isapro.dhtml

For more information on how to get these supplements and more contact me at:
c0ach121@yahoo.com

12 Holiday Fat Loss tips!

2010-11-15T11:47:00.000-08:00

"Keep moving in a positive direction. Realize that difficulty
is nature's way of filtering the successful from the rest. Always take
action no matter what because in action comes success." - Bedros
Keuilian

Sadly, T-Day is the nation's number one day for heart
attacks due to the surge in calories combined
with the stress of travel and family.

WANT A BETTER IDEA? One that can help you
drop 1-2 lb between now and the end of the
week... while enjoying Thanksgiving?

Good...

1. Starting today, cut your carbs back to just
a handful of starchy carbs per day (literally a
handful) -- or none at all.

2. Substitute all starch for green veggies cooked
in olive or coconut oil. Tasty!

3. Eat each meal on a SMALLER PLATE... this
is just for the next three days. So your serving
sizes should be about 1/2 to 3/4 normal.

4. Drink at least 12 glasses of water per day.
I know that sounds like a drag, but you can
make it tasty if you add lemon and Stevia, a
natural sweetener to it. Lemonade all day!

5. Finally, no food 4 hours prior to bedtime
unless it is raw green veggies (in other words...
no food. : )

Then enjoy your Thanksgiving
meal with the following tips:

1. Continue with the small plates (or just go
with smaller servings)...

2. Eat SLOWLY. Do not rush. Your brain will
signal your stomach that you are full in time
to prevent those horrible stomach pains from
eating too much at once.

3. Wait a few hours, then have seconds! Same
idea, but even less food.

4. Eat your dessert after your second feeding
but do NOT eat it without first eating real food.
That way you'll have less of it but still get all
the taste you desire.

5. Stop eating when the sun goes down... this
is KEY to enjoying your meal and letting it
digest without packing on bodyfat.

6. Give your leftovers to the homeless... they
need them more than you do.

7. Be SURE to drink plenty of water throughout
the day and the following day drink even more.

These 7 ideas are just the tip of the iceberg when
it comes to using "bad food" to melt your bodyfat...
Enjoy the holidays!

Would indoor cycling help your goals of your Holiday fat loss?!?!

Holla at me for a FREE pass! courtesy of Krista Badagliacca of Syzygy Cycling Studio

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Getting fit during the Holidays 1

2010-11-10T06:59:00.000-08:00

"Subtract" and not "add"

to YOUrself durinng this holiday season which is quickly approaching.

Well I'm going to let you know what you must do.

=====================

TIP NUMBER

START OR INCREASE

That's it.

START.....

INCREASE.

You know how if you are driving and you are getting

ready to go up a hill, you give the car a little more "gas"

so you can "attack" the hill.

Well, this is no different.

If you drive at the same speed when you get on the hill, the

car is likely to stall.

You MUST attack the hill and you also must ATTACK the

holiday season.

If you are exercising or working out now. Do 2 to 3 more reps

per exercise.

Push a little faster on your cardio training, go a little bit longer,

just 3 to 7 minutes.

Just do a little bit more than normal.

Attack the hill.

If you aren't exercising now.. START.

NO GYM MEMBERSHIP REQUIRED.

JUST START WALKING.

PLEASE.

You CAN walk. It doesn't cost anything.

And this is something that you can do TODAY!!!!

So that's the tip.

INCREASE OR START.

==================

Okay, for the smart folks

==================

I know you think that such advice is minor BUT

it is not.

Adding an extra 5 minutes to your workout during the

week, is just like you jamming an extra workout in during the week.

And doing just a couple more reps, allows you to burn a couple

more calories.

This make a HUGE difference in the end. Especially when you

are inclined to miss a day or two during the holiday season.

Remember, the key is to get out of the holidays and go into

January 2011 having SUBTRACTED from YOU not having ADDED

to YOU.

:-)

Take care and remember to have a great day.

HaPpY HoWLoWeEn!!!

2010-10-30T19:03:00.000-07:00

Personalize funny videos and birthday eCards at JibJab!

How you Friends Impact you Health

2010-10-29T20:58:00.000-07:00

Now, in the past, before I learned about “the power of social networks”, I would have thought of this as “just some people – who share my passion for martial arts, health and fitness ect.”

However, I now realize that the description above doesn’t really capture what’s going on. By getting together, we’re actually using one of the most powerful life-changing tools available to us.

The Hidden Influence of Social Networks

In the video, Dr. Nicholas Christakis, a pioneer in the field of health and social networks, talks about the extremely powerful (and virtually hidden) influence that our social network exerts on our actions, attitudes, and – ultimately – who we become.

He even goes so far as to demonstrate that our own body size (as well as our happiness in life) is strongly influenced by our friends. Check it out and get prepared to be blown away:

When watching this video even I was amazed at how far-reaching and powerful this social network effect really is.

I mean, I can understand this relationship where if our friends are obese we have a 45% higher chance of being obese ourselves. However, it’s crazy to think that even our friends’ friends – and our friends’ friends’ friends – can impact our likelihood of obesity too.

In addition, it’s really fascinating to me that not only our body size – but our attitudes and actions, even our very own happiness – is part of a collective set of attitudes and actions shared by the people that we know and the people that they know.

Harnessing The Power of Social Support

If the people you spend the most time with are critical in your own growth and development as a person – as well as your own attitude toward everything from the food you eat, to the exercise you choose, to the hobbies you spend your time on – if you want to improve something about yourself, it’s probably important to consider your social network in the equation.

Because, here’s the good news. If sickness, obesity, and unhappiness are all contagious – so are health, leanness, and happiness. And by including more healthy, lean, and happy people into your social network, your chances of improving the way you look, feel, and perform will skyrocket.

If you ask me, that’s a pretty cool thing.

3 Fat Loss Secrets From Foxxy the Dog

2010-08-29T20:02:00.000-07:00

3 Fat Loss Secrets From Foxxy the Dog

Woof Woof!

Foxxy the Dog here, and since my Human is away on holiday, I thought
I'd email you with 3 fitness tips to help you lose fat.

After all, I finally figured out how to use the
"Human's" computer, but if you see any spelling mistakes, please
furgive me, but my big paws aren't meant for these small computerz.

Oh, and if you're a cat, please stop reading. Because I don't like
you and I will chase you down if I find out you are reading this.

Okay, woof woof?

Good.

Here we go...

Tip #1 - Get your exercise in the morning

After my morning walk, I usually get a rawhide treat, and then I
just lie on the ground waiting for my next walk. And while I do that,
I get to listen to my light classical as my Human goes to End Results to help other humans
get in better shape...

...He tells them:

"It doesn't matter when you exercise for fat loss, all that matters
is that you are consistent. And when you exercise first thing in the
morning, that means you will be more consistent. And being consistent
is one of the most important things in your fat loss program."

Woof, woof, maybe that's why I get a long walk and some sprints
first thing in the morning? Bark bark!

That is probably why the vet once said to my human, "Wow, your dog
has six pack abs!"

Woof woof!

So if you are struggling to be consistent, get up a little earlier
and do your workout before life/work/family gets in the way and
stops you from getting your workout.

Woof.

Tip #2 - Eat 3 medium sized meals and some very healthy snacks

Since I'm a dog, I'll eat just about anything. And that is good news,
because that means I love to snack on apples, blueberries, broccoli,
red peppers, and bananas.

Woof, I probably eat more fruits and vegetables than most humans,
not including my Human. He eats a lot of fruits and vegetables every
day, even while traveling.

And he has nice abs too. Woof, woof, woof.

Tip #3 - Stay active on your off days with fun & playful activity

Even though I'm almost 5 human years old, I still get anxious when
my Human leaves me alone at home and goes to the gym.

Woof, woof, woof! Bark, bark, bark! Whine. Bark Bark! WOOF!

I am sure am glad that he only goes 3-4 times per week, instead of
6-7 times per week like some folks.

On his days off, we go to the beach and parks and have fun. No long,
slow, boring cardio for him. I won't allow it.

Grrrrrrrrr. That's what I say to cardio machines. Grrrrrrrrrrrrrrrrr.

I'd rather chase squirrels any day than get on a treadmill or one of
those silly elliptical machines.

So bottom line:

1) Do short, burst workouts CONSISTENTLY.

2) Eat 3 mid-size meals and lots of whole, natural food snacks in
between meals.

3) Train 3-4 times per week and stay active on your off-days.

Woof.

It's that simple.

Let me know what you think.

Bark Bark!

Your favorite doggy,

Foxxy the Dog
BobbyD
http://endresultsfitness.net

Staying in shape in Vegas and End Results' NEW home!

2010-08-15T08:23:00.000-07:00

The New and Improved End Results!
Come visit us:
24402 Hawthorne Blvd.
Torrance, Ca.

Here in Las Vegas for a short trip to cap off Summer.
I always stay fit, eat right, and do my best not gain body fat when I travel even though there are a lot of obstacles on the road.

Everything can be managed.

Some of my travel weapons that keep me on-track…

1) My Red Oxx Air Boss carry-on bag that holds a lot of stuff (including snacks and my TRX straps)

2) I use the hotel gym, or I buy a day pass to a local MMA gym. I schedule workouts while traveling.

3) I get up earlier than I want to in order to get my body moving(it's what its built for!) or eat properly

4) I plan ahead – for example, I’ll buy extra bags of raw almonds, apples...

5)I’ll be reading one of my favorite books, “Man’s Search for Meaning”. I recommend you invest in a copy of this book…it will move and inspire you to action. Your mind needs a workout too!

Transformation Tip:
“Do you have an opportunistic mindset, focused on the possibilities in your life? Or do you always focus on the obstacles? Start to pay attention and change your mindset to set yourself up for success.
Having someone to share the healthy/fitness lifestyle with definitely makes things a lot easier and helps you stay on track. We keep each other motivated and focused and train together on a frequent basis. My good friend, always talks about the importance of social support when you’re trying to achieve something, and it doesn’t get any better than having it right in the same house next to you at all times” – Rachel Cosgrove

BobbyD
http://endresultsfitness.net

Remember our fallen heroes

2010-05-28T12:47:00.000-07:00

Well it's here - Memorial Day Weekend. The official start of Summer. The great "unveiling" - when the shirts come off, the swimsuits go on and the entire.World knows exactly how good or bad your dieting and exercising was for the last 3-4 months.

Judgment Day!

Are you ready? :)

If not - you have two more BIG weekends this Summer in which to dial in your physique and make a huge difference. That's right - it's not over -- you still have two more Judgment Days this year!

Goal setting is all about setting S.M.A.R.T. goals -- and T stands for "Time line". Athletes peak for National Championships, Trials and World events. Just because you're training for fat loss or to look better naked - doesn't change the fact that DEADLINES are extremely effective tools.

So we're going to set two this Summer.

Your next goal is Independence Day - July 4th - only five weeks away.

With a combination of a kick start plan, a solid workout and nutritional support program and a healthy dose of motivation - you could easily be 10+ lbs leaner by then.

Your next goal is the end of summer - the Labor Day weekend (first weekend in September). This is currently fourteen weeks away. So if you're looking a little flabby this weekend or feeling a little embarrassed about your body -- you can still make amazing changes. It's never too late.

This is an opportunity for you to look great by Summer's end.

But you still need to start now.

Here's the fat loss basics:

1. You need to create a caloric deficit - no two ways about it - you must burn more than you consume.

2. The most effective way to create that deficit is to use a combination of diet and exercise

3. Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.

4. Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.

5. Try to exercise at least four to six days per week - two to three days of interval based cardio and two to three days of resistance training.

6. Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. a protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.

Get started now!

PS -All talk of fat loss aside - enjoy your holiday weekend. But PLEASE remember the point of this weekend - remember our fallen heroes and spare a thought for all the troops who are still fighting for us today. My thanks to all of you.

BobbyD
http://endresultsfitness.net/

Excuses or Results?! You can't have both.

2010-04-30T07:38:00.000-07:00

Rick was born with cerebral palsy after a birthing complication resulted in the umbilical cord strangling him and preventing his brain from getting oxygen. As he got older and fitted with a communication device it became obvious that Rick was both alert and intelligent and had dreams of his own.

Rick eventually came across an article on triathlons that inspired him to ask his father, Dick, a retired air force colonel to take him out for a run together with Rick in his wheelchair.

Dick did so and Rick said to his father "Dad, when I'm out running with you, it feels like I'm not handicapped" and the rest, as they say, is history.

As of February 2008, the Hoyts had competed in 958 endurance events, including 65 marathons and six Ironman triathlons. They had run the Boston Marathon 25 times.

Simply amazing!

Watch this video and then make yet another promise to stop making excuses about why YOU can't be, do and have what you want.

You can't keep your excuses if you want results. You can't have both.

The only thing stopping you having what you want are the reasons, rationalisations, justification and excuses about why you can't have it. The Hoyts are 100% committed to killing their excuses and taking action.

Are you?

BobbyD
http://endresultsfitness.net

Post workout finisher at CSW

2010-03-10T12:49:00.001-08:00

After a full class of grappling and kickboxing at Erik Palulson's CSW we finish off with a few finisher rounds with Freddy George. Whew!

15% down...

2010-03-01T09:37:00.000-08:00

In an ongoing series to motivate everyone to keep their goals at the forefront and continue to take action -- here we are again...

But it's March 1st.

March 3rd is my son's 20th Birthday by the way :)

... 15% of 2009 is gone forever.

15% of your New Years Resolutions should have already been checked off...

So exactly how are they looking now?

Are you on track with those New Years Resolutions? Are you on track with your goals?

If you wanted to lose 30lbs this year - are you down fifteen percent - or 4.5lbs already?
If your goal was to do 250 workouts - have you completed 37?
If you wanted to make $10,000 more this year -- are you on track?

It's amazing how time passes so quickly. Actually it's almost scary...

Don't waste a single second.

If your goal is to feel healthy- Start Today!
If your goal is stress relief-Start today!
If your goal is fat loss - start today
If your goal is muscle building - start today
If your goal is to feel vibrant- Start today
If your goal is (insert anything here) - start TODAY !

If you're just a little behind -- adjust your plan - make up for it!

15% of this year is gone forever.

Again -- 15% of this year is gone forever. Will you make changes TODAY or will another three months pass, then another six -- and before you know it -- it's 2011.....

Don't waste a single second. Start TODAY.

Where will you be at the 30% point - April 20th? That's 8 weeks away. Will you be 8 weeks leaner - down 8, or even 16lbs of fat?
Will your business demonstrate 8 weeks further growth - will you be 8 weeks closer to your goals?

The time will pass anyway....

--

Charter for Compassion

2010-02-09T08:15:00.000-08:00

Charter for Compassion

“99% is a bitch, but 100% is a breeze”

2010-01-26T10:46:00.000-08:00

“99% is a bitch, but 100% is a breeze”
Because, let’s face it — You have a lot going on (which can be great!). But the challenge with your extremely busy (and sometimes chaotic) life is that it’s easy to lose your center, become un-balanced, and get distracted from your truth.

You know what I’m talking about, don’t you?

And while it’s really easy to point the finger at everyone else (like your boss, your kids, your employees, your pets, etc) for what’s going on inside of you, the truth is that it’s 100% your responsibility!

Byron Katie that once said: “99% is a bitch, but 100% is a breeze” (NICE!).

And what she meant is that when you aren’t taking 100% responsibility for your life, your mind is going to look for every opportunity to blame, complain, and judge (which is no good for you or the world).

Yet when you can take 100% responsibility for what’s unfolding in your world, you have the opportunity to make conscious choices:

Like when others bring donuts to the office for lunch you reach for your Quinoa and brocolini.

Like when you are getting distracted by Facebook or emails, you can choose to disengage and re-focus your energy and attention on what’s most important. By the way did I tell you I love refferals...

When you commit to being in the drivers seat of your own life, you now have the power to go wherever you want (and that’s when the adventure starts).

7 Days of 100% Responsibility (not as scary as it sounds)

So here’s an idea: for the next 7 days, see if you can take 100% responsibility for creating a rigorous self-care routine that includes
>closing your eyes and being still for a few minutes (meditating),
>moving your body
yoga http://www.youtube.com/user/BobbyDeSaint#p/u/16/0PJn9W_Zvjc
Pilates http://www.youtube.com/user/BobbyDeSaint#p/u/11/H2eQFnSStVs
Kickboxing http://www.youtube.com/watch?v=0fhyxswXF3U
>doing something that inspires you (like reading), and
>eating really healthy and nourishing meal.

These are the 4 pillars of a solid daily routine, and they will help you get focused, energized, clear, and totally on-track. SWEET!!!

Be willing to let go of what’s not serving you so that you get some fresh energy in your life.
Don’t worry if it’s not easy in the beginning. It can be difficult to change (because human conditioning runs deep) but don’t get hard on yourself or begin judging your capability. Everyone struggles during transformation so be easy on yourself.

SHARE your commitment with someone else and ask for their support in helping you stay on track and focused. Even the strongest person needs help sometimes (or a lot of the time). Hey! Maybe you can a partner to join you!

Determine your REWARD for staying true to your path. Think of something really juicy and enjoyable now that you will give yourself for following through…and then consciously indulge baby!

What do you say? Are you in?

Can you commit to doing these 5 practices for the next 7 days? And more importantly, can you take 100% responsibility for making them happen?

This might be the perfect time to sign up for The End Results Summer Fitness Challenge!

Breaking Point 2KX

2010-01-03T18:51:00.000-08:00

What’s Your Breaking Point?

Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.

BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.

So what’s that mean to you?

It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.

We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations

So I have one question for you…

What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?

T’is the last month of the year…still time to make progress…

2009-11-30T09:18:00.001-08:00

Well hey everyone! T’is the last month of the year…still time to make progress…

Transformation Tip:
The harsh reality is that most people do not want to see you succeed. People will try to hold you down. You must make an effort to hang around others who share your goals to lose weight, and so that you can leverage their knowledge, commitment, support, and success. It’s research proven that when you hang around others who succeed that you will also succeed

“Figure yourself out; spend some time in introspection” - Frank McKinney.

That’s a brilliant idea…

…so take 10-15 minutes for yourself to write down where you’re headed for the rest of the year, and what plans you want you to accomplish in 2010 and then put in some action steps you need to follow to reach those goals.

Keep it simple and clear.

Answer these questions:

1) Is the life you’re living worth what you are giving up to have it?
2) Are you doing what you want in life?
3) Are you living the personal life that you want?
4) Are you doing enough of the little things that make you happy?
5) Are you spending enough time with the people that make you happy?
6) Are you making the best use of the limited time you have in your one lifetime?

Simple questions. Simple answers.
Make a simple plan.
Develop simple solutions.

It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard

3 SECRETS of Your Holiday Fat Burning Plan

2009-11-24T07:58:00.000-08:00

3 Secrets of Your Fat Burning Holiday Plan

If you want to LOSE fat over the holidays…

Losing fat and keeping the weight off over the holidays is easier than you think. And I'm going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There's just 3 simple steps you need to follow.

1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body. So here's what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don't forget, you get at least one meal per week when you can have whatever you want. That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!

2) The second thing you need to do is plan out your fat burning workouts sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, andmerry-making.

3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your trainer, workout buddy, at End Results. Make sure you are still checking in and sending your nutrition logs. Get help and support on sticking to your fat burning plan over the holidays.

So that's all you have to do...just follow that simple 3-step planof reward meals, planning, and social support, and you'll lose fat over the holidays.

2009-11-21T10:35:00.000-08:00

A Serious Damage Control Workout Before The Big Feast!

This circuit workout is built specifically for this special occassion.

Its meant to maximally torch calories,

boost metabolism, and

deplete muscle glycogen(sugar) stores

that will go along way to allowing room for some holiday treats!

Crank out this Turkey Day Workout.

Get After it!!!

Stay Strong!!!

2009-11-08T08:46:00.000-08:00

Ahhhh...To be young and agile! LOL! Check me out @20secs in.

Now we’re all entering the heart of holiday season here now, but I want you to stay strong !

Now if you still have Halloween candy sitting around, let’s go to our Transformation tip:

The harsh truth is…”If it is in your house, you’re going to eat it.”

So get rid of the junk, and don’t let it get there in the first place! Do not rationalize a reason for it to be there. Just dump it. You WILL feel better about it, you WILL benefit from it and you WILL NOT have to stop yourself from eating it because it wont be there!

and now check out this research study…

J Am Coll Nutr. 28(2):159-68. Adherence and success in long-term weight loss diets: the dietary intervention randomized controlled trial (DIRECT).

The scientists wanted to see if people could stick to different diets.

They studied 322 overweight men and women in 3 diet groups:

Results?!?!

Greater weight loss achieved when diets sustained for longer than month-6 was the main predictor associated with success in weight loss.

So sitck with it...

Holidays were a trigger to a significant decrease in adherence followed by a rebound.

Be ready to get back on track...

Generally, the most irresistible restricted food items were cookies (45% of dieters) and fruits (30%).

Just dump it...

Among the physically active (n = 107), 44% reported a tendency to eat less after exercising.

WORKOUT!!!

Whats the new buzz at End Results?!?!

Pilates!!!

When? Tues/Thurs @10

I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!
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Have you heard of fitness bootcamp workouts?

http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general). In a recent issue of the Economist, I stumbled across an article reporting this…

“Research shows that if you train with others, you can endure more discomfort and you can train harder.”

That means more results, and it’s just one more reason why you should be training with a partner.

The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

Adding in Pilates and Take away the Candy

2009-11-02T07:33:00.000-08:00

Time to add in Pilates and...

...keep that candy out of site!

Happy Post-Howloween!!!

Transformation Tip: Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.

There are many hidden sources of sugar…how many can you cut out of your diet?

You can do it.

Plan, Shop & Prepare: Make sure to add lots of high-fiber foods to your diet.

Fiber fills you up, and great sources include soups, fruits, vegetables, and raw nuts. It keeps you lean and full so you don’t overeat.

Have you heard the new addition to End Results?!?!

Yes! We finally have Pilates!!!

When? Tues/Thurs @10

I'm sure if you twist Jessica's arm she'll add more classes or Personal Training too!

-----------------------------------------------------------------------------------

Have you heard of fitness bootcamp workouts?http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

That means more results, and it’s just one more reason why you should be training with a partner.

The right training partner and environments are crucial for success. Get after it! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

Losing another pound!

2009-10-26T08:53:00.000-07:00

Its a beautiful day! Go out and get 30 minutes of fun activity!

Take a look at a new research study from the journal,
“Obesity” - Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.

Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg - that’s a lot of weight! After the weight loss, these women were put into 2 groups - control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.

After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.

So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…

1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio - resistance training is also effective.
-------------------------------------------------------------------------------------------------

I've been getting these amazing new updates every week from Kari...
"ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I'm excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here's my food journal:"

And then the next week..."down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can't believe that i'm losing weight by working out less! my diet is as follows:"

And finally, just yesterday she wrote..."down another pound this week. I'm now at 116! One more pound andi've reached my goal and i've got plenty of time to spare before my reunion!"

*How cool is that?!I get so excited when I hear these success stories...

Transforming your body is all about quality training and whole,natural food nutrition.

------------------------------------------------------------------------------------------

Have you heard of fitness bootcamp workouts?
http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).

In a recent issue of the Economist, I stumbled across an article reporting this…
“Research shows that if you train with others, you can endure more discomfort and you can train harder.”

That means more results, and it’s just one more reason why you should be training in a bootcamp - or at least with a partner.

The right training partner and environments are crucial for success.
Join here! http://www.facebook.com/home.php?#/event.php?eid=169286526344&ref=ts

90 days left! 5 ways to Transform your Body

2009-10-05T07:11:00.000-07:00

Look closely in above video. You just might see somebody familiar! Lol

There are less than 90 days left in the year, but with these 5 simple steps you're about to discover, you can still change your body in 2009 - even during the holiday season.
You just have to make 5 simple changes this week. I promise you the path to success is simple.

And I promise you that you WILL get better results from short, burst workouts - NOT slow cardio. After all, a recent study published in the British Journal of SportsMedicine found that 26 out of 58 men and women dropped only 2 pounds after a 12-week cardio program. That just shows you that cardio is not the best way to transform your body. Even though these poor men and women were forced to do 5 hours of cardio per week, most of them just didn't get results. Even the lucky ones who did get "results" with cardio still only lost an average of 6.7 pounds in 12 weeks.
But that's a far cry from the 12 to 30 pounds of fat that men AND women are losing on an integrated Stength/Interval training program.
So here's what you need to do to succeed in transforming your body:

1) Never, ever, EVER give up.If you stumble, get back up. Get social support from a nutrition buddy and from an exercise partner so that you can always have someone there to help you through the tough times.

2) Be consistent with your nutrition compliance. Stick to whole, natural foods 90% of the time and you will change your body - guaranteed. We all know that we need to avoid junk food, sugar, and mindlesssnacking, so simply plan ahead by packing and prepping food and you'll avoid diet-killing mistakes.

3) Make baby step changes today for long-term lifestyle changes that will guarantee you'll lose the weight. Even when you are on holiday and feel like you are not sticking to your plan, your healthy habits will kick in.

4) Keep track of your nutrition. This will help you identify the mistakes you are making BUT also will show you what works best for you. And then you can always return to the most effective program for you if you are ever struggling.

5) Exercise smarter, not longer. As I mentioned earlier, study after study continues to show that long, slow cardio is almost worthless for transforming your body. And more importantly, there are dozens if not hundreds of real-life examples at your gym or where you work that prove hours of cardio does not cause amazing transformations. It might be the overweight runner in your neighborhood, or the person who does an hour on the elliptical machine every day at your gym who still looks the same as they did last year, or it might be someone at your work who is frustrated with their workout becausec ardio is getting them nowhere. Or it could be your own frustrating experience with cardio...But I promise you, dropping cardio and switching to the short, burst resistance and interval training workouts in the will help you transform your body - fast. It's a win-win situation.

You'll save time, exercise less, and get more results.

7 tips to Losing Fat

2009-09-14T07:58:00.000-07:00

Transformation Tip:

“Identify exactly what is you want. Then don’t let anything stand in your way of getting it.” - Dave Kekich

Here are the 7 things you need to do to make this happen:
• Goal set.

• Write it down.

• Vision board.

• Plan, shop, prepare.

• Social support.

• Accept this will be hard. Now you’ve made it easier.

• Tell people how it is going to be.

Top nutritionists - real world nutritionists - like Alan Aragon are suggesting you eat whole foods because those provide more nutritious sources of the protein, carbs, and fats your body needs compared to sugary shakes.

Social Support!Do 30 minutes of fun activity on the weekends and if you have any crazy weekend plans, just set some rules and expectations. Plan for your rewards, and avoid the stuff that you don’t really need.

It’s that simple.

Eusabio's Tennis workout

2009-08-19T12:14:00.001-07:00

Here's
Eusebio Sarabia
of
Palos Verdes Tennis Club.
http://www.pvtennisclub.com/pro_detail.cfm?PID=9

Tennis Fitness workout of the day:

1a Lateral Shuffle
1b Plyo Push ups
1c Med ball Twist

2a 1 Foot Lateral Hops
2b Side Planks
2c Burpee Push ups

3a Low Box Hops
3b Ab Wheel
3 c Power get ups

What is a WORKOUT?
+A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.

+A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

+A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -the mark of an organized, goal oriented person who has taken charge of his or her destiny.

+A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.

+A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

+A workout is a form of rebirth. When you finish a good workout, you don't simply feel better.

YOU FEEL BETTER ABOUT YOURSELF.

So what up at www.AfterTheBabyFitness.com ?

Nathan's Goin' away for school Workout

2009-08-19T12:08:00.000-07:00

“Michael Craig Miller, M.D., editor in chief of the Harvard Mental Health Letter, summarizes what scientists have been uncovering for several decades, regular training “improves your mood, decreases anxiety, improves sleep and resilience in the face of stress and raises self-esteem.” He adds that exercise itself makes for a “pretty good anti-depressant too, equal to drugs or psychotherapy in some studies.”

This was a Grinder!

A1) DB Deadlift

no rest

A2) DB Pullover

no rest

10 mins straight!!!

rest 5 min

B1) DB Lunge

no rest

B2) Arnold Press

No rest

10 mins Straight!!!

rest 5 min

C1) BB Row

no rest

C2) Plate Drags

no rest

10 mins Straight!!!

To be honest Nathan did the Plate Drags and I wussed out and did Lower Abs.

Hey! I had a KickBoxing Class to teach!!!

Enjoy Labor Day Weekend!

Dave's workout

2009-08-16T12:37:00.000-07:00

Transformation Tip:
It is how you fit into your clothes and look in the mirror that counts. NO ONE wears a scale around the neck or a t-shirt with their weight on the back.

It’s just a number. Don’t get hung up on it.

And now…it's time…to…get…it on!

Here is Dave's workout today:

1a Squat and Row x 12

1b Push up and knee tuck on Swiss ball x 12

10min as many rounds as possible

2a Squat and Press x 12

2b Lever Crunch on Swiss Ball x 20

2c Lat Pull down x 12

10min as many rounds as possible

Big finisher!

4 rounds of Intervals on the treadmill!

Whew...

What a way to start your day.

Do something for your self

that...

Improves health, strength, endurance, burn calories or just to make sure

you can keep up with your little ones!

So...What's all the buzz about AfterTheBabyFitness.com ?!?!

Kickboxing class at End Results Fitness

2009-08-14T16:51:00.000-07:00

5 F-R-E-E Fat loss Circuits

2009-08-06T08:21:00.001-07:00

Do these every other day or so.

Let’s say you choose to do Workout #1.

8 reps of the Two Arm Squat Press, without rest, you’ll immediately move to
pushups and perform 15 reps, without rest, you’ll immediately move into
dumbbell swings (8 on each arm).
As soon as the last rep of the 3rd exercise is complete, that’s 1 set. You’ll then rest 60 seconds and repeat.

Perform 3-5 sets total for 1 workout then rest 2 min and pick another circuit. For a total of 6- 10 circuits.

Exercises
Jumping Jacks
Jump Rope
Pushup
Mountain Climbers
Dumbbell Swing
One Arm Dumbbell Squat Press
Two Arm Dumbbell Squat Press
Jumping Lunge
Lunge Press

Workouts
#1
Two Arm Dumbbell Squat Press x 8
Pushup x 15
Dumbbell Swing x 8 each arm
#2
One Arm Dumbbell Squat Press x 8 each arm
Jumping Jacks x 25
Jumping Lunge x 8 each leg
#3
Dumbbell Swing x 8 each arm
Pushup x 15
Mountain Climber x 50 total (25 each leg)
#4
One Arm Dumbbell Squat Press x 8 each arm
Jumping Jacks x 50
Lunge Press x 8
#5
Dumbbell Swing x 8 each arm
Mountain Climber x 50
Push up x 15

3 Body Transformations Tips, Avoiding Mindless Eating

2009-07-26T21:48:00.000-07:00

Transformation Tip: Avoid Mindless Eating

It doesn’t matter what kind of diet you are on, calories in calories out matters a LOT.

Make sure you have some Social Support!

So make these 3 changes:
1. Don’t eat in car or while walking.
2. If its not worth eating, don’t eat it.
3. Avoid panic eating.

The 7 Secrets for Having a Fat Loss Mindset pt 1

2009-06-26T10:33:00.001-07:00

What really separates those who lose weight from those who don't? Motivational mindset. Watch the video as Craig reveals the 7 key personality and habitual traits you need to adopt if you want to lose weight and keep it off for good.

Fat loss isn't easy, but if you are able to persevere, and slowly implement these mindsets into your life, you will begin to see that they quickly become a way of life for you and in the end, reward you with the transformation you've always wanted.

So, believe in yourself and know that you can do whatever it is you set out to do!

1st Ever TT Seminar - Part 1 of 21 from TTPlatinum on Vimeo.

Eat Great Food @ Home!!!

2009-05-29T12:18:00.000-07:00

Had the opportunity to go to The Melting Pot over the weekend.

Wow! With the helping hand of June and our server Ganet we had a
great experience.

This will be one our new places for a nice time out.

------------------------------------------------------------------

Looking to save time and $$$ while shopping online?!?!
Check out:
www.MyShoppingGenie.com/deSaint

------------------------------------------------------------------

Your Invited!

Learn how to cook delicious, low-fat meals at home.

Wednesday *June 17th
>7:00pm

Join Nikki Dow, Registered dietitian & End Results Training Center
for a hands-on cooking demonstration and culinary tips
you can use at home.

Why
Eat Home?!?!

Because YOU control what you eat!
Besides, it's healthier, happier and less
expensive than eating out.

As an added bonus, eating at home is a great way
to connect with your family and make mealtime memories.

You can start cooking your favorite
low-fat recipes at home today!

Join your Instructor
Nikki Dow, with over 15 years
as a Registered Dietitian. Having worked
in research at Harbor UCLA, Food Service
Director for Lennox School District and perhaps
even more importantly Nikki loves to cook!
She lives in the South Bay with her husband
and two youg sons.

Beach Body Transformation

2009-04-22T09:20:00.000-07:00

A Woman’s Guide to Beach Body TransformationB
y John Berardi

Girls, there’s a lot of information bouncing around the internet suggesting how women should train to get that figure look. A lot of it is really great. However, very few authors have put an entire program together for ya — one that tells you how to train, how to eat, and how to supplement. To help you cut through all the nonsense, let’s get right down to it. Here’s a figure program that’s designed for results — whether you want to compete as a figure athlete, or just look and feel like one.

Exercise
I love this quote:
“Movement is medicine for changing a person’s physical, emotional, and mental state.”

Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! Beyond that, we all know that exercise helps us lose weight and build lean muscle.

Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. I’m sold!

The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. The best exercise is the kind of exercise you’ll actually do. But if you want to really reshape your body, you’ll need to do mostly high intensity exercise.

Two types of high intensity exercise work best.
1. Strength training
2. High intensity interval/conditioning training
Strength training

While most women think of strength training as something reserved for bodybuilders and strongmen, nothing could be farther from the truth. While strength training can be done in the gym with weights, it also can be done with dumbbells, sandbags, old tractor tires, exercise bands, or even your own body weight. And all of this can be done at home, at a local park, or at a community centre.
The real key is challenging your body through six key movement patterns:
• Pushing
• Pulling
• Twisting
• Squatting
• Bending
• Lunging

Conditioning work
In addition to strength exercise, you should also include some conditioning exercise, often referred to as cardio. Now, although most people think of long jogs, bike rides, or the Stairmaster, this type of exercise is not all that effective.
Indeed, high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again, has been shown to be the most effective form of conditioning work.
Thus, my recommendation: in addition to the
3 weight training workouts per week, add in 2 interval/circuit workouts.
Eventually, if you’re interested in getting really lean — like contest-lean — you can add more. But for now, this should get it done.

Other exercise
You probably think of your exercise time in terms of single workouts, e.g. “60 minutes three times per week”. I encourage you to think of it in terms of total time per week.

Research I’ve done in conjunction with the University of Wyoming has demonstrated that 5 hours per week is the magic number.

Anything less fails to produce results while 5 hours or more of exercise produces great results.
To reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work:

Walk around the block.
Go for a bike ride. That’s the sort of stuff I mean.
Lower intensity yoga counts too.

Nutrition
Just as exercise is medicine, so is food. And just as it’s possible to dig your grave with your own knife and fork, it’s also possible to prevent and treat disease as well as improve your body with your utensils.
Unfortunately, most people are never very honest about what their knives and forks are doing. In fact, a speak no evil, see no evil, hear no evil approach is usually taken. If I had a nickel for every time I’ve heard one of these lines, I’d be a very wealthy guy.

“I eat really well…”
But…
“…I’m still 20lbs overweight.”

“My diet is perfect…”
But…
“…I often feel sluggish and my energy is low.”

“I make good nutritional choices…”
But…
“…I’ve got high blood pressure, cholesterol, and type II diabetes.”

If you ate really well, if your diet was perfect, or if you made good nutritional choices, these would not be problems. So, the best way for you to get started in improving your diet is to follow these five rules:

1. Eat about 4x a day and don’t wait so long between meals.
Research has demonstrated that those people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff.

2. Include lean, complete protein at every meal and snack.
The ideal amount of protein per day for an exercising individual is 1 gram per pound of body weight. For a 140 lb woman, that’d be 140 g of protein. Getting this much means grabbing some protein every time you snack or eat a meal.

3. Include veggies at every meal and snack.
The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t necessary. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal.

4. Include a variety of healthy fats.
Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day.

5. Consume carbohydrate-rich foods only after exercise.
Carbs aren’t the enemy. But they should be controlled — especially for women — since it’s easy to over eat them. The best strategy to control carbs is to eat mostly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and to save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat some whole grains is within the first few hours post exercise.

These “rules” are a great start. But they won’t get the job done alone. In fact, there are two other secrets to helping you build a great physique.

Other Food Ideas
The first is a lesson we can take from the Okinawans, called hara hachi bu. In Okinawa, heart disease and stroke rates are lower than in North America. So are cholesterol, homocysteine, and blood pressure measures. Rates of cancer are lower — especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. Plus the Okinawans tend to live longer.
What’s their secret? Hara hachi bu. Roughly translated this means eating only until you’re 80% full. And no more. Now, this isn’t a dietary suggestion. Rather, it’s part of their culture. Anyone who stuffs themselves is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.

The other thing that’ll help you look your best? If you have a male partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, chances are you automatically overeat simply because you two are chowing together.
Think about dinners out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? Only if you want to weigh the same as him, I guess. And the same goes for meals at home. I bet you serve meals on the same size plate for both of you. That’s another recipe for overeating.

To help prevent his portions from influencing yours, there are a few strategies you should adopt immediately.

First, when at restaurants, ask if they’ll accommodate small potion sizes. He gets the normal size, you get the smaller one. And if that doesn’t work, here’s something my lady does. She orders what she wants. Then she tells the server to split it into two, boxing up one half for later. This way she gets two meals for the price of one.

Next, at home, make sure you have two different size plates: One large one for him. And one small one for you. Then you can fill both plates, neither looks sad and empty, and each of you eats an appropriate portion.

Supplements
Many experts suggest that supplements aren’t necessary when the diet is complete. Unfortunately in North America, the diet is pretty much never complete. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?
In fact, in a recent study, even athletes’ diets didn’t measure up. In this project, the diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
Beyond this, other research has shown the following:

• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).
I’m definitely not one to heavily promote nutritional supplements. However, with the deficiencies above, folks have to either improve their food intake tremendously or they have to start supplementing their diets with things like:
1. Protein supplements : 1-2 scoops a day works well for women
2. Fish oil supplements : 4-6 capsules a day is typical for my female clients
3. A good, broad spectrum multi-vitamin : 1-3 capsules depending on the potency
Also, for women, I recommend the following
4. Branched chain amino acids :I prefer my female clients sip a BCAA drink during exercise to help promote high performance and more complete recovery.
5. Sleep enhancement: Although this isn’t a requirement, I find that many women who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine help quite a bit depending on the circumstances.
These are some of my top strategies for helping get women into awesome shape. Trust me, these strategies work fantastically if they’re consistently applied.

Hitler wants Fedor to fight in UFC!!!

2009-04-19T23:00:00.000-07:00

Diet vs Cardio!!!

2009-03-31T16:51:00.000-07:00

Your meal plan and a short effective workout

2009-03-27T09:29:00.000-07:00

Here is a sample meal plan for you.
Some of you will need to scale down serving size
for your calorie needs...

and if you planning to go veggie...
Substitutions follow...

Make sure you check out you
5 min do anywhere workout!
Let me know what you think!!!

Breakfast:
4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange1/4 cup Onions
1 2/3 tsp Olive or coconut oil

Calories: 383
Early Riser Vegetable Omelet
This tasty vegetable omelet gives you the energy to kick-start your day!

Snack:
1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories:474
Tofu Gumbo Creole
Chop the tofu and vegetables into chunks. Boil the rice. Meanwhile, saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and somemustard and Worcestershire sauce, now dump in the rice and bring to a simmer, then enjoy.

Lunch:
1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil

Calories: 474
Dhal - You'll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you've got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper, and enjoy!

Dinner:
2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories: 474
Broccoli-Ginger Tofu Delight
In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

Snack:
1/2 cup Cottage cheese,
light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts

Calories:119 Cottage Cheese, Berries, Kiwi and Nuts. Separately or together, a great combination!
Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat\

I trust you understand that this is just one generic day. Prioritize high quality fats and protein in each meal when making food substitutes.

Here are some options:
Alternate Protein Source Options: * Hemp seed nut and flour * Tofu * Beans (kidney, black, garbanzo, soy, adzuki) * Legumes * Soy protein powder * Unsweetened soy drink

Good quality fat sources: * Extra virgin olive oil * Flax seed oil * Hemp seed oil * Avocado * Non-roasted nuts and seedsIf you are a pure vegetarian then you may suffer from low calcium levels.

Here are some of the best food choices to get in calcium rich foods without eating dairy: * Almonds * Beans * Dark, leafy green vegetables (spinach, kale) * Sesame seeds * Sunflower seeds

If you are training intensely to build muscle you may suffer from low enegy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat. Include these iron-rich foods: * Fortified cereal * Split pea soup * Dried peas and beans (kidney, lima, lentils) * Bran * Soybean nuts * Prune juice, raisins * Peanut butter * Apricots * Green beans * Walnuts, cashews, pecans, almonds
------------------------------------------------------------------------------------------------
You'll be shocked at how much work you can get done using this week's
5-Minute Workout!

Let me know if you liked it, and make sure to
forward this mini-workout to 3 of your fitness friends.
They will love it.

Okay, so on with the show...

- Spend 30 seconds on each exercise (set a timer if possible)
- Do as many reps as you can in 30 seconds. If you can't go anymore,just hold the exercise at the halfway point.
- Do not rest between exercises.
- Keep going till 5 minutes is up.
- Count your total reps and try to beat it in the future!

1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks

Print that out and do your workout anywhere you want!
Enjoy,
BobbyD
http://www.endresultsfitness.blogspot.com/

After workout treats!

2009-03-15T20:35:00.000-07:00

Today I hit these supersets and ab circuit workout...

1A) DB Split Squat –
1B) DB Chest Press

2A) DB Row –
2B) DB 1-Arm Shoulder Press

3A) Lying DB Triceps Extension –
3B) Chin-up

Ab Circuit
A) Stability Ball Rollout –
B) Stability Ball Jackknife –
C) Cable Chop or Medicine Ball Chop

Interval Workout
4 Rounds of Snatches and Bag work

After a GREAT Workout I get to come home to this!

Happy Birthday Son!!!

2009-03-02T16:17:00.001-08:00

Anthony goes
from wrestling
to
bowling?!?!

Lol!
Happy Birthday
Son!

Yes! I'm a proud Dad!

Happy Birthday!

Looks like Bad Weather,Workout Inside!!!

2009-02-27T21:44:00.000-08:00

With weather like this
we should workout inside!!!

Five Super Foods to Include In Your Meal Plans

2009-02-24T15:18:00.000-08:00

Fitness Foods: Five “S” Foods to Include In Your Weekly Meal Plans

While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highyl processed foods - as their first step in their journey to better fitness and a better life.

A reminder first - Always choose organic versions of any foods I suggest - if it is within your means.

1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are ‘in the zone’, my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you wont be hungry for about 4 or 5 hours.

2) Sardines
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.
Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach
My childhood friend, Popeye knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? - then do like me and Popeye - and eat your spinach.

5) Strawberries
With these I would strongly urge you to go organic if you can. While organic strawberries may be a bit pricey - you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

Have a comment, question - or just want to say “Thanks!” - then click on the ‘comment’ link below - and let me know…

And don’t forget to print this out and add it to your shopping list.

8 Tips to Getting Beach Body Ready!!!

2009-02-16T11:54:00.000-08:00

Getting Beach Body Ready

It is time once and for all to get out that beach wear, try them on and get started on your way to fitting into them before the end of spring!

8 Tips to get Beach Body ready ASAP!

Use exercise that will boost your metabolism, change your body and burn tons of calories. Below is a list of how you should prioritize your exercise:

1st priority is strength training- this will increase your metabolism, burn calories and create an afterburn effect where you will burn more calories the 24-48 hours following the exercise bout.

2nd priority is metabolic interval circuit training- This is intense for short periods of time and will burn calories and give you an afterburn effect but won't necessarily build lean muscle tissue.

3rd priority is steady state cardio- This will burn calories but won't necessarily boost it for longer than during the workout.

So, bottom line, if you are short on time- Metabolic resistance training and an interval metabolic circuit 3-5 times a week are the keys to getting into shape ASAP!

4 Fuel your body. Eat within 15 minutes of waking up and then eat every 2-3 hours to fuel your body with a fruit or vegetable and protein at every meal.
This will get your metabolism revving.

5 Take care of yourself. Get enough sleep. Manage stress.

6 Drink your water- .7 x body weight in ounces of water. Think of water as your fat burning liquid.

7 Take a multivitamin and Omega 3 Fish Oil everyday.

8 Keep a journal! Keeping track of what you are doing will keep you accountable!
Eat healthy 90% of the time and plan on splurging the other 10%.

Follow these eight tips and you'll feel and look better in no time!
---------------------------------------------------------------------------------------------
Valentine's Special Report

When Children Ages 4-8 were asked What Love Is':

When my grandmother got arthritis, she couldn't bend over and paint her toenails anymore. So my grandfather does it for her all the time, even when his hands got arthritis too. That's love.'Rebecca - age 8'

When someone loves you, the way they say your name is different.You just know that your name is safe in their mouth.'
Billy - age 4'

Love is when a girl puts on perfume and a boy puts on shaving cologne and they go out and smell each other.'
Karl - age 5'

Love is when my mommy makes coffee for my daddy and she takes a sip before giving it to him, to make sure the taste is OK.'
Danny - age 7

10% gone

2009-02-06T09:00:00.000-08:00

Ten Percent Gone

It's now the 6th of Feb. We have already passed one full month into 2009, and are now one-tenth of the way to 2010.

10% down,
90% to go!

Time flies. Whether you're having fun or not. How are your New Years Resolutions holding up?If you're behind schedule or have lost focus a little bit -

Start today.
Set some New Month Resolutions!

Maybe you want to lose 15lbs by Memorial Day?
Start by setting a goal of 12 weight training workouts to be performed in the rest of this month.

And get the first one done tomorrow.
Time to get started.

Maybe you want to improve your overall health & fitness training?

It's never too late to make massive changes.
Take action.
Take Action NOW.

-Workout of the Day

5 minutes warm up on cardio machine of your choice!
Now perform 20 seconds on of Lunges on right Rest 10 seconds
Now perform 20 seconds on of Lunges on the Left
Rest 10 Seconds
Perform 20 seconds of continuous Reverse Crunchesrest 10 seconds
Perform 20 seconds of continuous Db Shoulder PressRest 10 seconds

and repeat the circuit 3-4 times
Finish with 5 minutes of 1 minute fast 1 minute slow on your cardio equipment
Cool Down 5 Minutes
Curse my name and hit the shower!

-For You and your Kids

Upcoming workshops:
Calle Mayor Middle School
4800 Calle Mayor Drive, Torrance CA 90505
January, 27, 2008 - Self Esteem Workshop
With a teens hectic schedule, keeping up with technology, trying to wear the right clothing, getting good grades, and just keeping their heads above water..... Our kids are inundated with things to think (or stress) about. It is no wonder that some of them feel lost and have low self esteem. Just as our lives are becoming more complicated as the years pass... so are the lives of our children. This workshop will give you tools to help your child improve their self esteem.

February 17th - Test Preparation and Test Taking Skills Workshop
Tests are stressful for everyone - Teachers, Students and Parents! Make tests and standardized tests an easier part of school by being prepared. This workshop will give some great test taking strategies that can reduce your child's fear of tests and possibly even score higher. You won't want to miss the concrete ideas and details in this one!

March 24th - Communicating with your teen
An entire workshop devoted to helping you finally have a conversation with your teen! If this month's newsletter is at all interesting to you.... you won't want to miss this presentation!

Jefferson Middle School -
21717 Talisman Street Torrance CA 90503
6:00 p.m.
February 10th- Time Management / Organization Workshop-
Time management and organization are not skills that all people are born with. Yet, somehow we are all expected to be organized and manage our time. This presentation will provide ideas on how to get your kid organized and manage their busy lifestyles. Who knows,you may even end up learning a few ideas for yourself in the process!

February 18th - (rescheduled) Bullying Assemblies
I will be presenting an assembly to the students of Jefferson Middle school on bullying. These assemblies will include what bullying is: including the 4 different types of bullying, and a brief discussion on how to deal with bullying. The goal is to increase the awareness of the students in an attempt to help eliminate future situations. The presentation will be geared for kids and will include elements of music, humor, and interesting facts to keep their attention.

March 31st - Test Preparation and Test Taking Skills Workshop
Tests are stressful for everyone - Teachers, Students and Parents! Make classroom tests and standardized tests an easier part of school by being prepared. This workshop will give some great test taking strategies that can help reduce your childs' fear of test taking and possibly even score higher. You won't want to miss the concrete ideas and details in this one!

Hull Middle School
3420 W. 229th Place, Torrance CA 90505
6:30 p.m
March 3rd - Homework and Test taking strategies
This presentation will be a combination of my "Help! My kid has homework presentation"and my "test taking strategies" presentations. Homework and Tests go hand in hand. It will include when to help with homework, how much homework your child should receive and some test taking strategies to ease the entire test taking experience.

For more info go to:
http://www.talkingtohelp.com/

Turbulence Training Bodyweight Circuit

2009-01-23T09:23:00.000-08:00

If you've been doing long, slow boring cardio but aren't getting theresults you want, or

if you've found you just don't have time for these long workouts,

I have great news for you. Men's Health expert, Craig Ballantyne, just sent me this bodyweight workout to give to you he also is giving you some
free sample workout videos on his site here:=>
Lose_fat/Gain_muscle_

This workout consists of 8 intermediate bodyweight exercises done in a circuit to replace long, slow cardio workouts. Combined with the advanced nutrition guidelines found on Craig's site, you'll lose fat faster with bodyweight exercises than you will with cardio. Here's a perfect way for to do a quick workout first thing in the morning before your day gets hectic.

"Turbulence Training Bodyweight Circuit"o

Do each exercise at a 1-0-1 pace except for the holds.o For Jumping Jacks & Running High Knees, go as fast as possible.o Do all exercises without resting between each.o At the end of the circuit, rest 1 minute & repeat twice more for a total of 3

"Bodyweight Circuits".

1) Jumping Jacks - 30 reps

2) Close-grip Pushup - 10 reps

3) Walking Lunge - 10 reps per side

4) Spiderman Climb - 10 reps per side

5) Wall Squat Hold - 30 second hold

6) Side Plank Hold - 30 second hold per side

7) Mountain Climber - 10 reps per side

8] Running High Knees - 20 reps per sideEnjoy!

Like I said, Craig even has more sample bodyweight workout videos upon his site here:
Lose_Fat/Gain_Muscle

Enjoy!!!

Birthdays, Welcomes and a Tuf Complex

2009-01-14T10:48:00.000-08:00

Here is a tough Metabolic Complex I did with
Tennis Pro Eusabio, my son Anthony and Birthday boy Nathan Miller
did this week!

Dumbbell Hammer Curls x 6
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch Regular x 6
Dumbbell Parallel Press x 6
Dumbbell bent over row x 6
Dumbbell squat push press x 6
Dumbbell Alternate Leg Lunges x 6/6 (front to back)
Dumbbell alt leg lunges 6/6 (left/right)
Dumbbell Upright Row 6x6

It is done back to back(no rest) well...I did need to drop
the Db due to my failing grip:)

A great workout to burn fat and increase power endurance.

Happy Birthday to:
Nathan Miller
Maxwell Reeve

I would like to welcome
Blanca and Beth
to The End Results Family!

Make sure to look forward to workout videos
as i get the hang of this blogging thing!

Welcome 2009 Workout

2009-01-05T10:56:00.000-08:00

Welcome to 2009, I trust you had a great holiday period and a fantastic New Year's celebration!

Today is the day to get down to some work.

I hope you are now ready to train.
Here is your Post Holiday Gift Workout:

Circuit- If you are advanced, you can repeat the circuit up to 3 times
does NOT require any equipment - just your bodyweight.)

1) Y-Squat - 15 reps
2) 1-Leg RDL - 8 reps per side
3) Reverse Lunge - 15 reps per side
4) Spiderman Pushup - 8 reps per side
5) 1-Leg Reaching Lunge - 12 reps per side
6) X-Body Mountain Climber - 10 reps per side
7) Prone Stick-up - 8 reps
8] T-Pushup - 10 reps per side

Remember to ask about our
Holiday 6 session discount!

3 Great Workshops fo You and Your Child

2009-01-03T23:38:00.000-08:00

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.
http://www.wakeupproductiveblog.com/2008/09/training-video.php

Laura's Upcoming workshops:

January, 27, 2008 - Self Esteem Workshop
Calle Mayor Middle School
4800 Calle Mayor Drive, Torrance CA 90505

With a teens hectic schedule, keeping up with technology, trying to wear the right clothing, getting good grades, and just keeping their heads above water..... Our kids are innundated with things to think (or stress) about. It is no wonder that some of them feel lost and have low self esteem. Just as our lives are becoming more complicated as the years pass... so are the lives of our children. This workshop will give you tools to help your child improve their self esteem.

January 13th - Homework Presentation -
Jefferson Middle School -
21717 Talisman Street, Torrance CA 90503

Give your child a leg up in school! This presentation has the ins and outs of homework completion and how you, as a parent can help. As a teacher for 10 years, I share the secrets, and not so secrets regarding homework - including how to avoid the homework struggle!

January 28th - Bullying Assemblies
Jefferson Middle School
21717 Talisman Street, Torrance CA 90503

I will be presenting an assembly to the students of Jefferson Middle school on bullying. These assemblies will include what bullying is: including the 4 different types of bullying, and a brief discussion on how to deal with bullying. The goal is to increase the awareness of the students in an attempt to help eliminate future situations. The presentation will be geared for kids and will include elements of music, humor, and interesting facts to keep their attention.

Visit my webpage http://www.talkingtohelp.com/ for more information or to make an appointment. It is never too late to begin the journey to becoming your personal best!

Sincerely,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

6 Tips to Make Your Resolutions Stick

2008-12-31T13:47:00.000-08:00

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.
http://www.wakeupproductiveblog.com/2008/09/training-video.php

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 http://www.talkingtohelp.com/ for more information or to make an appointment. It is never too late to begin the journey to becoming your personal best!

Sincerely,
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

Happy Holidays! Fitness ebook gifts

2008-12-22T14:58:00.000-08:00

Hey! I'll trade ya this 'Fit and Trim Starter kit'
in a zip file:
http://www.lagunabeachfitness.info/Fit%20and%20Trim%20Fat%20Loss%20Starter%20Kit.zip

For a good review for me here:
http://local.yahoo.com/info-46396340-end-results-fitness-torrance?csz=Torrance%2C+CA
Your GREAT! THANKS!!!

Here's one more for ya! 'Finding Motivation for Weight Loss'
in pdf:
http://fatontheinside.com/reports/12daysoffitness/Fat%20On%20The%20Inside.pdf
Must be the Holidays...
making me feel so giving

And how 'bout a review for your gym too:
http://local.yahoo.com/info-20541624-end-results-training-torrance?csz=Torrance%2C+CA

Happy Holidays,
BobbyD

Staying Skinny this Holiday Season

2008-12-14T10:22:00.000-08:00

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.

Plan
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.

Avoid
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 http://www.12daysoffitness.com/ 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:
http://stubborn7.com/stubbornholiday_12daysfitness.pdf

Fit in that Little Black Dress Diet Ebook in PDF:
http://www.littleblackdressworkout.com/secret_black_dress_diet_manual_v2.pdf

Staying Fit and Healthy during you pregnancy Ebook in PDF:
http://www.fitnessintegral.com/12daysoffitness/PreggerFit.pdf

Baby Boomer Fitness Ebook in PDF:
http://www.beckywilliamson.com/blog/uploaded/FitandFabFitnesstipsbooklet.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!!!

Eat fiber, Fight cancer

2008-12-11T15:38:00.000-08:00

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.

310-344-4866
5205 Pacific Coast Hwy # D
Torrance, Ca. 90505

12 Days of Fitness

2008-12-04T08:17:00.000-08:00

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 http://www.12daysoffitness.com/.

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 http://www.12daysoffitness.com/ 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 http://www.12daysoffitness.com/ today.

Healthy Thanksgiving Turkey leftovers

2008-11-25T16:55:00.000-08:00

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!
Exercise_Tips_Here

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.

Enjoy

Curtis at the Wellness Community

2008-11-21T16:58:00.000-08:00

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.

End Results at Pankration 07

2008-11-20T15:06:00.001-08:00

Anthony Delos Santos of

End Results Fitness and

Redondo Beach High School.

Represent!!!

My Fat Burning Whole Body Workout

2008-11-18T16:42:00.000-08:00

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

Decided to stick with Kettlebells:

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

Circuit 2
Cleans
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:
Click_here!

3 excercises to Improve your Surfing

2008-11-15T09:16:00.000-08:00

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 -

LA King's Capt. Dustin Brown

2008-11-13T21:05:00.000-08:00

Check Dom's good friend Los Angeles King's Capt.
Dustin Brown in action!

LA_Kings!!!

Free fitness DVD's for YOU

2008-11-11T20:37:00.000-08:00

=> 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,
Get_Results_w/BodyWeightCardio

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
***************************

Staying fit and ready for Surfing

2008-11-10T18:50:00.000-08:00

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:
Total_Surfing_Fitness.

Congrats Maxwell !!!

2008-11-09T12:55:00.000-08:00

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!!!

Welcome newest member!

2008-11-07T21:06:00.000-08:00

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

Dom's new Gift

2008-11-06T21:56:00.000-08:00

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

2008-11-06T21:48:00.000-08:00

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.

More_workouts_Here!

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

Anthony_in_action!

Wipe off the sweat and eat lunch!

Go_get_Turbulent!

Palos Verdes High School workout

2008-11-06T21:27:00.000-08:00

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!

Personal Trainer in Torrance Personal Training in Torrance In Home Personal Training in Torrance Fitness Training in Torrance Personal Fitness Training in Torrance Fitness Training Program in Torrance Personal Training Program in Torrance Hire a Personal Trainer in Torrance Locate a Personal Trainer in Torrance Certified Personal Trainer in Torrance Get a Personal Trainer in Torrance Fitness Trainer in Torrance Kickboxing trainer in torrance group kickboxing trainer in torrance

End Results Fitness

Hello 2012!!!! Getting in shape together!

9 Fat Incinerating...Absorb what is useful...Accept no limitation...

"Successful people do the things unsuccessful people don't want to do."

Decide!

The 3 Supplements I recommend

The 3 Supplements I Recommend

12 Holiday Fat Loss tips!

"Keep moving in a positive direction. Realize that difficulty is nature's way of filtering the successful from the rest. Always take action no matter what because in action comes success." - Bedros Keuilian

Would indoor cycling help your goals of your Holiday fat loss?!?!

Holla at me for a FREE pass! courtesy of Krista Badagliacca of Syzygy Cycling Studio

Getting fit during the Holidays 1

HaPpY HoWLoWeEn!!!

How you Friends Impact you Health

The Hidden Influence of Social Networks

Harnessing The Power of Social Support

3 Fat Loss Secrets From Foxxy the Dog

Staying in shape in Vegas and End Results' NEW home!

Remember our fallen heroes

Excuses or Results?! You can't have both.

Post workout finisher at CSW

15% down...

Charter for Compassion

“99% is a bitch, but 100% is a breeze”

Breaking Point 2KX

T’is the last month of the year…still time to make progress…

3 SECRETS of Your Holiday Fat Burning Plan

Stay Strong!!!

Adding in Pilates and Take away the Candy

Losing another pound!

90 days left! 5 ways to Transform your Body

7 tips to Losing Fat

Eusabio's Tennis workout

Nathan's Goin' away for school Workout

Dave's workout

Kickboxing class at End Results Fitness

5 F-R-E-E Fat loss Circuits

3 Body Transformations Tips, Avoiding Mindless Eating

The 7 Secrets for Having a Fat Loss Mindset pt 1

Eat Great Food @ Home!!!

Beach Body Transformation

Hitler wants Fedor to fight in UFC!!!

Diet vs Cardio!!!

Your meal plan and a short effective workout

After workout treats!

Happy Birthday Son!!!

Looks like Bad Weather,Workout Inside!!!

Five Super Foods to Include In Your Meal Plans

8 Tips to Getting Beach Body Ready!!!

10% gone

Turbulence Training Bodyweight Circuit

Birthdays, Welcomes and a Tuf Complex

Welcome 2009 Workout

3 Great Workshops fo You and Your Child

6 Tips to Make Your Resolutions Stick

Happy Holidays! Fitness ebook gifts

Staying Skinny this Holiday Season

Eat fiber, Fight cancer

12 Days of Fitness

Healthy Thanksgiving Turkey leftovers

Curtis at the Wellness Community

End Results at Pankration 07

My Fat Burning Whole Body Workout

3 excercises to Improve your Surfing

LA King's Capt. Dustin Brown

Free fitness DVD's for YOU

Staying fit and ready for Surfing

Congrats Maxwell !!!

Welcome newest member!

Dom's new Gift

3 Grueling Rounds

Palos Verdes High School workout

"Keep moving in a positive direction. Realize that difficulty
is nature's way of filtering the successful from the rest. Always take
action no matter what because in action comes success." - Bedros
Keuilian