30 Day Ab Challenge

If you are looking to strengthen and tighten your core, try this 30 day ab challenge! It will help you develop muscular strength and endurance. Give it a shot and send us your feedback. Check back for more challenges that we will post in the future.


Ab Challenge

Top Protein Choices

Are you sick of drinking the same protein shake or eating the same protein source at each meal?  Here are some healthy alternative protein options to choose from:

  • Skinless Chicken Breast, 4 oz= 22g protein
  • Turkey Breast, 4oz= 34g protein
  • Albacore Tuna-troll or pole caught, 1can=40g protein
  • Salmon-wild caught, 4oz= 25g protein
  • Rainbow Trout, 4oz= 27g protein
  • Almonds, 3 oz= 18g protein
  • Lentils, 1 cup= 18g protein
  • Quinoa, 1 cup= 11g protein
  • Eggs, 1 large= 6.3g protein
  • Greek Yogurt, 8oz= 23g protein


There are many more choices but this list will help give you some healthy alternative options. Keep in mind each person may need different serving sizes depending on their goals, body structure, etc. Please contact us with any questions.


New Year Better You

It’s one week into 2015 and most of us have fitness or weight loss resolutions for the new year. Have you started your fitness journey yet for the year? If you haven’t set your goals or planned out your year, come in to see us. We are currently offering free assessments to help you achieve your fitness goals and maximize progress. Stop making excuses and start making progress. Until we see you, happy lifting and healthy eating!

How to Build a Fit Body Year Round

Its that time of year again where everyone regrets not achieving their goals and wishing they had done more. Instead of fluctuating up and down all year, build a well rounded program customized to keep you fit all year. This should include a balance of nutrition,  resistance and cardiovascular training. This will help you build lean muscle and a strong metabolism to prevent your body from drastic changes. Set both short and long term attainable goals and get started now! Contact one of our trainers to setup a customized program to help set and reach your goals. This way you will have someone to hold you accountable, motivate you and get you going on the right program. We wish you a happy and healthy new year!

Benefits of Resistance Training

Looking to maintain your weight or lose body fat during the holidays? Resistance training may be your answer. The following are some of the top benefits of resistance training…

  • The more muscles you incorporate during your workout, the more calories you will burn throughout the day.
  • As you build lean muscle mass, you will look more defined.
  • The new lean muscle will help boost your metabolic rate, therefore burning more calories at rest.
  •  As you strengthen your core and upper back muscles, you will find yourself with better posture.
  • Strength training can increase your bone density, which can help you avoid osteoporosis.
  • As you build more lean muscle mass, your body composition will improve.
  • You will be able to perform normal daily activities without as much of a struggle as you build strength.

These are just some of the many benefits of resistance training. If you are unsure of what to do, schedule an appointment with one of our trainers today. They will help you customize a program to fit your needs and goals.

To those of you who currently train with resistance, what are your favorite exercises? Which ones give you the most trouble in the gym? Happy Lifting!

Happy Holidays!


From our team at Optimum Results and The Strathallan Hotel we appreciate you and your dedication to us.

As the holidays approach, we want to continue to keep you healthy and focused on your fitness goals.


Top 10 reasons to work with our company

Here are the top reasons why clients choose to work with us and what  helps  them achieve their goals:

1) Motivation/Accountability

2) Results

3) Safety

4) Consistency

5) Specific Programming

6) Knowledge

7) Increase self esteem, body image

8) Variety, New Routine

9) Challenge them

10) Decrease Stress

What challenges do you struggle with, when trying to  reach your goals? What could we do as trainers to help you get through those challenges?

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