RESULTS…RESULTS….RESULTS…When you talk about exercise and results, what does that look like?  The results depend on your achievable goals and how you go about getting the results you want.  I often see people day in and day out workout.  Whether they choose to do CrossFit, Bootcamp, or run/bike/swim, there are reasons that the scale isn’t moving or clothes aren’t fitting different.

  1. Do you go “HARD IN THE PAINT”?  What the heck does that mean?  “To approach a problem, obstacle, or challenge with supreme confidence ofsuccess through a commitment to use all facilities available to one'sself to achieve a goal”

    1. I love this saying, probably because I have basketball carved into my brain.  When you approach a workout, there has to be a goal and your heart rate has to change.  In short, the higher the intensity,  the higher percentage of your max heart rate, the more fat you will burn.  So, do you go HARD IN THE PAINT or do you just get by?

    2. There is nothing easy about going hard and sometimes it is uncomfortable.  Get uncomfortable and TRUST THE PROCESS!

  2. Have you dialed in with your NUTRITION?  You have heard the old saying that results are 80% nutrition and 20% exercise!  This is so true.  

    1. You can ask a few people at PortSide and until they made the decision to change the way they consumed foods, they weren’t getting the results they wanted.  Whether its Paleo, Counting Macros, Zone Diet, or Nutrient timing, research it and make the decision to DIAL IN YOUR DIET!

  3. Do you drink enough water?

    1. When you first wake up you should be drinking a glass of water.  YES, even before your first cup of coffee.  It will help jump start your metabolism and will speed it up.  Who doesn’t want a fast metabolism?  

    2. Do you part and drink water throughout the day.  Always have it accessible and DO NOT try to drink it all right before and during your workout!  By then, you are already dehydrated.

    3. Drink at least your body weight in ounces if you can.  Start with half if you already do not drink a lot of water.


    1. You will have an easier time getting “toned”

      1. Losing excess body fat

      2. You have to increase the size of muscle cells to get toned

    2. You will burn more calories and lose body fat

      1. http://main.poliquingroup.com/articlesmultimedia/articles/article/1252/seven_reasons_why_you_should_lift_heavy_weights_.aspx

  5. Stop with the Excuses, We are here to help

    1. Anyone can come up with any excuse to not work hard.  It is the ones who make a commitment and are open to changes that see the RESULTS!