Getting Fit and Staying Healthy

Whether you are a male or female you will always be putting effort in to maintain a fit and healthy body. Keep in mind I am not talking about being skinny. Anyone can lose weight but that doesn’t necessarily mean you are healthy.  One of your top priorities should be to get into a resistance training routine minimally 2 to 3 times a week. No matter what size or shape you are, a good routine with weights can give you the body you desire. Once you create lean muscle you won’t have to put in as much effort, as the muscle will help you burn more calories throughout the day. However if you stop utilizing those muscles and challenging them they will atrophy(shrink) over time. This can also happen during extreme dieting and low calorie diets. Some of the weight people lose is muscle mass which is significant to understand.

The best bet is to contact a personal trainer or someone knowledgeable to design a custom routine for you tailored to your specific goals and needs. Then it simply comes down to staying focused and consistent. You will have to have a reasonable nutrition regimen to support your daily activities and goals, as well as to provide energy to last the day. Remember not to overthink the issue of achieving a healthy body. If you consistently eat well, hydrate and workout, your body will take care of itself! If you need a push or some motivation to get going do not hesitate to contact us for a complimentary consultation!

How to start your new healthy lifestyle

Everyone has been there. The point in their life where they stop and realize they need to be healthier or want to change their body for the better. The hardest part for most people is figuring out where to start! Who do you go to with so many options out there? Which plan do you follow with so much information on the web and social media. My recommendation is find someone local who has experience and credentials. Also make sure they are fun and motivating. Getting screamed at or being bored out of your mind will crush your workout dreams real quick. Following the latest trends typically will last in short lasting results and potential injury. Regarding the web, please do NOT believe everything you read!! A good majority of the information you see is incorrect and misleading.

That being said, if you are interested in getting started and are in Rochester, NY, come see us at Optimum Results. We offer complimentary assessments and will get you started on a customized regimen. Your body is unique and you need to tailor a workout routine and nutrition regimen to fit your needs. We will not only teach you what to do but motivate and encourage you along the way. Email us at today. The longer you put if off, the longer you will wait for that new healthy body you have been talking about! Have a happy and healthy day!

Build a support team to help reach your goals

Whether you are starting a fitness routine or trying to improve a current one, it is important to have support to keep you on track. A trainer is a great start because they are there specifically to guide you and customize a proper program for you. They will encourage and motivate you to reach new levels. On top of that you should find friends, family or co-workers who will support you and help you keep a positive mind frame while you try to achieve your goals. It is very important to surround yourself with individuals who want to see you improve your health. This way when you hit a hurdle, they can help you overcome it and keep progressing forward. If you are on facebook “like” our business page OptimumResults (located at the bottom of our home page) where we post fitness and nutrition tips and motivating posts. That way you will have encouragement from social media as well. If you need help customizing a program contact us and we will get you on your way to a healthier body!

Healthy Recipes and Food Options

This is a new area where we will be posting healthy recipes and different ideas on foods to eat to help you reach your goals. The overall goal for everyone is to be healthy! Sometimes people get in a rut and cook the same things over and over. Our goal is to have an interactive area where you can post things that you make and that have helped you become healthier.

Looking for ideas in the morning? Try this simple recipe for a nutritious start to the day:

PB+J Protein Smoothie:

Nutrition Facts
Serving Size (1 shake) Recipe yields 1 serving
Amount per serving
Calories 347
Total Fat9.5 g
Total Carbs38 g
Protein32 g

Note: You can use the protein powder of your choice or eliminate it if you want less calories. However, keep in mind it is very important to get the proper amount of protein during your day. There are hundreds of different types of smoothies you can make, just be creative. This particular smoothie recipe was posted on where you can find many more options for the active individual. (These are just recommendations. Make sure to consult a doctor or dietician first if concerned with allergies or specific needs for diabetics etc)

Reaching Your Goals

What’s holding you back from reaching your goals? As personal trainers, we are here to help you be successful in the most efficient ways possible. Here is what we have found over the years that has worked well with our clientele and ourselves…

Try to set both long and short term goals. Have an end goal in mind but make sure you focus on the short term goals and try to accomplish them along the way. Have specific dates that you attempt to reach them by, which allows you to see progress and keeps you motivated to keep working hard. Either keep a manual journal or try using an app such as myfitnesspal to help you track your progress.

Make sure you have accountability along the way. It will make your life a lot easier if you have a friend to workout with or a trainer to keep you accountable as you try to reach your goals. We cant stress this enough! This way if you have an excuse, it is a lot harder to cancel when someone else is relying on you being there to workout.

Find a balanced workout routine. Males and females need to realize the importance of weight training. You simply wont see the same benefits by just doing cardiovascular workouts. Each body will have different needs so if you are unsure, have a trainer set up a customized program for you.

Make sure you have a well balanced nutrition plan to follow. Fad diets do not work long term. They will not last and you will end up frustrated. Meet with a qualified individual to setup your specific needs and make sure you keep your goals realistic to your lifestyle.

If you just cant get motivated or do not know where to start, contact us for a complimentary assessment. We are here to help you and would be happy to get you on your way to your ideal body. Happy Lifting and Healthy Eating!

Optimum Fit Club


Last week we launched the Optimum Fit Club. It is designed to challenge your limits and bring out your competitive spirit. You have to be in the top 5 to sign our board and reach the minimum requirements for each challenge. If you achieve 5 of the challenges, you will be eligible to make the top 3 in the male or female category on our leader board. If you conquer 7 of these challenges, you will be presented with a custom t-shirt and a complimentary training session. All challenges must be witnessed by one of our trainers to count either in person or by video.



The challenges are as follows:

  • Wall Squat- sit at 90 degrees for a minimum of 3 min.
  • Low Plank- hold for a minimum of 4 min.
  • Pushups- 50 minimum for women, 100 for men.
  • Pullups- 10 minimum for women, 20 for men.
  • Crunches- minimum of 100.
  • TRX Pike/Pushup combo- highest total, minimum 25.
  • Rower- 1500 meters in less than 6 min.
  • 5K run- top 5 fastest times.
  • 1/2 or full marathon- top 5 fastest times.
  • Jump Rope- minimum 200 consecutive reps


We have also launched the Get Fit Club. This is just slightly modified and will help prepare you to achieve the Optimum Fit Club.



  • Wall Squat- sit at 90 degrees for a minimum of 2 min.
  • Low Plank- hold for a minimum of 2 min.
  • Pushups- 25 minimum for women, 50 for men.
  • Crunches- minimum of 50.
  • Jump Rope- minimum 100 consecutive reps
  • Battling Ropes – most slams in 30 sec.


Good luck and get working so we can see your name on our board! If you need a program to help you reach these goals, contact us.

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!

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